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Physical Culture: A Brief History of Bodybuilding
By
Daniel Tallowin
(Fitness Clinician)
Back in the late 1800’s/ early 1900’s bodybuilding was viewed in a much different context as it is seen
today. The pursuit of building lean muscle mass was seen as the optimal path to health and wellness,
it was respected as a practice invoking both the mind and body, much like the ancient Greeks had
espoused thousands of years earlier. This practice lived under an umbrella of health and fitness known
as physical culture. A faction of people who chose to partake in physical culture used bodybuilding
style training to develop the muscles, but these individuals didn’t just look aesthetically pleasing they
demonstrated their strength and physical prowess also, by participating in events such as vaudeville
shows. In these shows, these athletes would astound and dazzle the crowds that gathered, with
incredible feats of strength, flexibility and skill. An early proponent of physical culture was an
individual by the name of Bernarr Macfadden, who founded one of the earliest bodybuilding
publications called ‘Physical Culture’. Another practitioner, was a man named Eugene Sandow, who
was dubbed the ‘father of modern bodybuilding’.
The general public viewed these physical culturists as supermen of the time, they not only had muscles
to show but they were ‘functional’, fit and healthy specimens to
go along with it. You could say they embodied the complete
package of fitness. Their diets were based around wholesome
and healthy foods, there were no supplements at the time,
although they did start to experiment with concocting their own
protein style health shakes. Other than that, their diets were
very simple and ‘clean’, focusing on grains, fish, milk, eggs, lean
meats, nuts and seeds along with plentiful amounts of fruits and
vegetables. Drugs in the form of anabolic steroids certainly
hadn’t made an appearance on the scene yet, when they
eventually did, this started the de-evolution to what we see in
bodybuilding and fitness today. The food industry also played a
role in the downfall of physical culture, as food was becoming
increasingly more processed, but we won’t belabour that topic
here.
The physical culturists workouts were very interesting to note too, in
that, generally they were training the whole body as a unit on average
three times a week, allowing rest days in between the workout days. Their workouts may last
anywhere from forty-five minutes to an hour. This was in complete contrast to how the bodybuilders
of the 70’s began training which was often upward of six days a week, especially before competition,
whilst utilizing a split routine (where select body parts are trained). They would often train twice a day
also, for several hours a workout. Obviously, the drugs were playing a role in their recovery at this
time.
Figure1: Eugene Sandow.
It was in this era of physical culture that bodybuilding wasn’t viewed as something where you had to
enter a competition on stage, or be freakily ‘huge’, or wear posing trunks or have a spray tan. It was
viewed as a lifestyle, a discipline to optimize naturally what a person could achieve with his or her
physique, using resistance training as the corner stone, along with healthy eating and mental / spiritual
practices. It really was the epitome of health and fitness.
Fast forward to the 1940’s and 50’s where drugs like Dianabol started to creep into athletics (even in
the war, the German soldiers were using these drugs apparently), Dr. John Ziegler, the person
responsible for bringing Dianabol to America, began spouting the effects of these wonder drugs on
athletes. This was around the time when the Russian athletes were dominating all the weight lifting
competitions, it was thought they had some sort of top secret training weapon, or secret program
they were using, when in reality it was these steroids that they were supplying the athletes with, that
was greatly enhancing their abilities! As the pharmaceuticals began proliferating the scene the whole
physical culture faction began collapsing, it was here that bodybuilding and even weight training
became bastardized.
As the physical culture scene began to destruct, lots of new myths began to float in and form a fog
over what was once a clear, healthy practice. Suddenly, building muscle became strange, it was
deemed as unhealthy as it would put strain on the heart, other myths were that it will make the athlete
slow and inflexible, even muscle bound, or that the muscles looked good but they were ‘useless’ (un-
functional) and not as strong as they looked. Another myth perpetrated was that once a trainee ceased
bodybuilding training the muscles would turn to fat. This one is rather funny, because muscle and fat
are both two completely different tissues, and the muscles would simply atrophy over time. In any
case, all these so called ‘myths’ were/ are complete hogwash and yet they began to denounce what
was once seen as the corner stone of a successful health/ fitness regime.
Then, moving into the 1970’s a massive commercial surge of publicity was given to bodybuilding, in
one way, it moved bodybuilding into the spotlight commercially, but yet in another way it was nothing
like what was originally practiced by the physical culturists of yore. The 70’s period is often referred
to as the golden age of bodybuilding, where Arnold Schwarzenegger and number of other well-known
bodybuilders, pushed bodybuilding to the masses. This was also when steroids were being used in
greater quantities, although they were taking a lot less than what the pros are doing today. Split
routines were being used over full body training now and more frequent training was being utilized.
Joe Weider had the monopoly over bodybuilding at this time also, he promoted lots of these
bodybuilders in his muscle magazine publications,
where they were really about selling his protein/
weight gain powders over decent training advice and
what worked for the average ‘Joe’ (excuse the pun!) He
made no mention that the bodybuilders secret
ingredient was not his magical protein powders, but
were in fact down to the use of anabolic steroids (which
he was providing for the bodybuilders via his own
medical doctors). This led many a trainee down a
frustrating road of no progress, or at the very least
slower progress. Weider’s portrayal of the
bodybuilding lifestyle he promoted in his magazines
appealed and inspired lots of young men to begin training, although it was really an illusion he created
within the pages, for example the ‘Weider Research Clinic’ he spoke about in the magazines, was in
reality a broom cupboard! It didn’t exist.
Figure 2: Joe Weider (left) with Vince Gironda.
Two individuals who challenged Joe Weiders suspect and confusing training advice, were Vince
Gironda and Arthur Jones. These two individuals had different training ideologies yet both systems
they employed had more going for them for the average trainee…not taking drugs. Girondas’ training
philosophy was based around high-density training, a lot of work in a short space of time, while not
training all out (sub-failure) and whilst utilizing a training split
routine for three times a week. Whereas, Jones’ training philosophy
was that of ‘all out’ (to failure) training, just one set per body part
or low volume, on a full body program performed upward of three
times a week. Jones’ style of training would become known has High
Intensity Training or HIT (later made popular by Mike Mentzer).
These two training systems were in stark contrast with what Weider
was promoting, his high volume, high frequency and often
ambiguous training advice was all over the place in terms of how to
apply it. Whereas, Gironda and Jones had a much more sane and
rational approach to their applications Although having said that, all
protocols had something of value to offer.
Moving into the mid 1970’s, Dr. Kenneth Cooper cropped up with
his research regarding his findings in a craze that would sweep the
fitness industry off its feet and possibly shape the industry as we
know it today. Enter the ‘aerobics’ craze.
The fitness industry, by and large, was now being sold on the idea that
‘aerobic’ training or cardiovascular training, mostly down to Dr. Kenneth
Cooper’s research, could prevent heart disease and prolong life. Cardiovascular machines began
flooding the commercial gyms everywhere, they looked the part by being shiny and inviting. For this
reason alone, popularity and sales could be greatly increased by lining the gyms with this type of
equipment. After all, there was a profit to be made. At this stage, these cardio machines began to
replace the resistance training equipment. Arthur Jones (whom I mentioned earlier) also had a line of
bodybuilding machines he was marketing around this time, this line of equipment was marketed under
the name Nautilus (later as MedX for rehab), which is still a brand name within the industry today.
These machines looked intimidating when compared to the cardio machines, but worked extremely
well and were used in his High Intensity Training programmes. Jones was one of the first people to call
‘BS’ on Dr. Coopers findings and research with the effectiveness of ‘aerobic’ training, he even went as
far as to say he had proof that his research tests and results were rigged or fixed. Jones claimed he
could get a better response (cardio and
strength) from a circuit on his machines
using his exercise principles than Dr. Cooper
could on a bike or treadmill. Jones went
further, by talking about the dangerously
high forces that were subjected to the
skeletal system when performing on a
treadmill or jogging, and also the wear and
tear on the body from cardio in general. In
any case, ‘aerobic’ training was being fed to
the masses, again denouncing its resistance
counterpart.
Figure 3: Vince Gironda.
Figure 4: Arthur Jones at Nautilus.
As a side note, Dr. Cooper, who authored several books (Aerobics, The New Aerobics, Aerobics for
Women) and who originally coined the term ‘aerobics’, and had been promoting its use for the past
twenty-five years, now admits he was wrong. Stating himself that ‘aerobic’ training carries with it a
great risk of injury, and that “gross overuse activities such as running may be so damaging to the body
as to be carcinogenic”.
As far as bodybuilding goes, in the 1980’s, it got another resurgence into the mainstream with movies
and television, where actors/ actresses were becoming increasingly more muscular or ‘toned’. It is
now a given that the hero has a good physique or is at least in some kind of ‘decent’ shape.
Bodybuilding has fully transitioned into an accepted sport now, where lots more drugs are being used,
to the point where it has lost its aesthetic appeal, at least in my opinion, to what it had previously.
Even back when Arnold was competing, you could tell the physiques of each person apart. Their
physiques had a certain amount of individuality to them still, even when chemically enhanced, you
could tell apart Arnold’s pecs from Frank Zanes, or Mike Mentzer’s legs from Lou Ferrignos, without
even needing to see a picture of the person’s
face to identify. The bodybuilders back then,
had a certain balance and symmetry along
with enough muscle mass. Whereas now, it
has become a ‘size at any cost’ type of deal,
therefore making the person lose the
aesthetic ‘flow’ and look to their physiques.
Also, the bodybuilders today seem to have
excessively bloated midsections, when years
previous the waist was to be as small as
possible, adding to that sought after v taper.
Originally, bodybuilding was the epitome of
health and fitness as it provided multiple
benefits to the human body to support this
view. Muscles produce movement and as we
age muscle mass declines to the point where movement is restricted, resistance training the muscles
effectively will prevent this loss. Muscle is metabolically active, in other words, the more muscle you
acquire, the more calories (i.e. body fat) you will burn on the body, keeping your body composition
healthy. Correct resistance training of the muscles will make them stronger, and stronger muscles will
translate to greater functional ability (i.e. speed, power etc), as well as increased flexibility. This would
provide increased proficiency in sports performance or every day activities. By bodybuilding training,
you can train the muscles at multiple angles, which will prevent injury and provide more stability
around the joints. The function of the cardiovascular system is to support the muscular system, so
correctly performed weight training will aid to strengthen the muscles, which in turn will provide
improvements in cardiovascular function. When stacking cardiovascular training against resistance
training, consider how much wear and tear, especially on select muscle groups, cardio training
exhibits. Then, there’s the low force/ impact nature of weight training when compared to cardio
activities such as jogging.
The aforementioned is simply just to illustrate a few of the benefits bodybuilding style of training has
to offer.
Figure 5: Arnold Schwarzenegger (far left) with bodybuilders from the 'Golden Era'.
Therein is a brief history of what shaped the iron game or even the fitness industry at large. Lots of
trends will come and go within fitness, yet resistance training will always be there at the root or
foundation of health and fitness.