Beating Poor Genetics Using Old School Techniques and Reshaping Your Physique

If you’ve been dedicating your time to bodybuilding and researching different ways to achieve maximum results, you must have noticed certain trends when it comes to training and nutrition. Just like with fashion, certain trends come and go, only to resurface again later.

In the golden era of bodybuilding, names like Arnold Schwarzenegger, Larry Scott, and Franco Columbu showed the true power of fitness and bodybuilding. In difference to today, those bodybuilders maintained ideal physiques using only natural means. This usually involved low body fat, small waists with clearly defined abdominals, big chests, big shoulders, and big arms. Emphasis was on a V-shaped aesthetic physique.

Today it is most common for bodybuilders to follow a routine of working-out one section of the body a day for a few days a week. However, this wasn’t the case in the 70’s. Some of the best-known names of that period were known to training 6 days a week, doing lots of heavy work with short breaks. On top of that, trainers had to use their instincts and experience to create a routine that would reap maximum results. Since compared to today, there were few scientific studies being done about muscle growth and bodybuilding nutrition. Figuring out what actually worked and what didn’t was the driving force of the golden era of bodybuilding, producing vast knowledge that we still use today.  

Vince Gironda – The Iron Guru

When we talk about the golden era of bodybuilding, we mustn’t forget to mention one of the most popular trainers of that time. Vince Gironda aka “The Iron Guru”, who used his experience to help numerous bodybuilders and celebrities to reach their fitness goals. What is interesting about Vince is that he primarily used his experience, testing different regimens over time to come up with nutrition plans and workout regimens, many of which are today being re-validated by science. In many instances, his gym was ahead of today’s labs in the vast amount of experimenting he did on exercise physiology.
Vince’s Hormone Precursor Diet is known for producing noticeable results in a short amount of time. This is a very simple diet plan that focuses on keeping your body in a positive nitrogen balance. The base for this diet are eggs and steak, which have always been an bodybuilders food of choice. The goal is to eat twice a day, since beef and eggs sustain an optimal blood sugar for prolonged periods of time. Aside from that, Vince created a great mass building shake for this diet, known as the Hormone Precursor Shake.

The Hormone Precursor Shake provides a much needed way for bodybuilders and fitness enthusiasts to easily ingest enough protein and fat, required for muscle growth. Even though you can find numerous variations of the original recipe, this is how Vince used to make it:

12oz half and half
12 raw eggs
1/3 cup milk-and-egg protein powder
1 banana

As you can seen, this shake provides lots of protein and fat with a focus on raw eggs. There is a number of reasons why this is justified, since eggs are one of the most anabolic and nutritious foods on the planet.

Raw Eggs – The Anabolic Superfood

Every bodybuilder knows that eggs are one of the most complete and versatile foods out there. They are packed with protein and fat, easy to digest as well as perfect for bodybuilders and fitness enthusiasts to rebuild their damaged protein fibers after hard exercise.

Let’s take a look at what an egg brings in terms of nutrition. An average-sized egg has 6 grams of high quality protein, including a wide variety of vitamins. These are vitamin A, E, and K, and a range of B vitamins like B12, riboflavin, and folic acid. Eggs also contain essential amino acids needed for muscle recovery, as well as valuable minerals such as calcium, zinc, and iron.

If you’re worried about fat, it should be important to highlight that the white part of the eggs contains no fat whatsoever, while the yolk contains about 5 grams of fat. Still, only a small portion of this is saturated fat – about 1.6 grams. In addition, even though eggs also contain cholesterol, you shouldn’t be afraid of this since numerous medical studies have shown that dietary cholesterol does not raise blood cholesterol levels. Also saturated fats has been shown to increase testosterone levels.

As we can see, Vince’s Hormone Precursor Shake makes a lot of sense. A combination of protein and fat such as in raw eggs is the optimal combination of nutrients to help you grow your muscles. Today carbs are all the craze in bodybuilding but I suggest you take a look at the bodies of the bodybuilders of the 70s and what they ate, and you will quickly realize that carbs are not as essential as you might think.

Liver Tablets – One of the most nutrient dense foods on earth

Speaking of old school tips, we also must mention one of Vince’s favorite supplements, which was desiccated liver. This is actually powdered beef liver that comes in a form of tablets and has numerous benefits.

Desiccated liver was very popular during the golden era of bodybuilding. They are full of protein and amino acids. In addition, they are also high in iron, vitamin A and B12, folic acid, copper, zinc, chromium, and numerous other nutritional elements.
As one of the most nutritional supplements you can use, liver tablets can be used to improve your physical resistance. For decades now, bodybuilders have been using this supplement to help them with strength and energy levels, as well as to reduce recovery times and fatigue. Liver contains something called cytochrome P-450, which has been proven to regulate steroid production and detoxification. If you’re looking for an old school supplement to help with your gains, this is the one!

Semen Retention – Channeling Sexual Power

This is another old school tip that can help you with your testosterone levels. Even though there is a lot of controversy regarding the benefits of semen retention, numerous professional athletes are saying that this technique has helped them maximize their strength. Anybody who has tried it has to agree that you can feel notable results with this technique.
One of the best known benefits of semen retention is increased physical vitality. This is connected with the sense of physical depletion that usually follows an ejaculatory orgasm. But on the other hand, this can also help with testosterone levels, which is of high importance to any bodybuilder.

For example, this study explains the relationship between ejaculation and serum testosterone levels. What is interesting to note is that no fluctuations of testosterone levels were found between the second to fifth day of abstinence. However, on the seventh day of abstinence, a peak of testosterone levels appeared, reaching close to 150% of the baseline. Once again, science has confirmed something that old school athletes were aware of several decades ago. However, prolonged retention (over a month) has actually been shown to do the opposite, lower testosterone below base line, so keep it temporary for periods only.

Body Composition

Even with you knowing all of the previously mentioned tips for maximizing your results, it is important to take a look at what you have to work with, your unique body. Without properly identifying your body type, it can be very hard to build a nutrition and workout plan that will serve you in the long run.
Ectomorphs are those who are naturally slim, with lean muscle and a light build. They are usually having a hard time gaining weight and building muscle mass. This is because ectomorphs are prone to catabolism and should avoid chronic cardio workouts that burn a lot of calories. This is why a proper nutritional plan with lots of added protein and fat-based calories is needed. Ectomorphs are hard gainers and Vince Gironda’s Hormone Precursor Shake 1-3 times a day is perfect for them to  gain mass easy.

On the other hand, Endomorphs are finding it easy to gain weight. This is why it’s recommended to take extra care of their calorie intake. In addition, Endomorphs are particularly good candidates for Ketogenic diets and LCHF that focus on fats for fuel, good fats are saturated fats, MCT, olive oil and CLA fatty acids contained in meats and cheese. CLA is also available in supplements and taking them along with eating CLA rich foods can help Endomorphs burn more fat. When it comes to workout regimens, Endomorphs should focus on cardio first, and then gradually introduce weight training as well.

Differently from the previously mentioned body types, Mesomorphs are those who are of athletic build, with large bone structure. It is believed that Mesomorphs are the easiest body type to reshape, since this kind of body structure allows for faster gains when it comes to building muscle. A combination of cardio and weight training is the optimal plan for Mesomorphs.

It is also important to mention that besides these main three body types, there is a wide range of combinations of them. Many of us have a combination of two body types, which should be taken in consideration when it comes to workouts and nutrition.


Before trying to come up with an optimal nutrition plan that will follow a particular workout regimen, it is important to know all you can about your body type. This is a good start when it comes to reaching your goals.

The good news is that there are tried and tested regimens that are proven to work, regardless of your body type. It is also wise to take a look at other people’s experiences when it comes to bodybuilding and what worked for them, such as old school techniques. Many of those techniques have been proven to work through the amazing physiques of those you yield them as well as through today’s scientific research.


Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. 
Check out to learn more about Alex and his work. You can also find him on TwitterPinterest and Facebook.” 


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  2. Sorry but natural means my ass. Dbol, anavar, deca and testosterone was readily available back in the 70's. Arnold, the Mentzers bros,Vince Gironda, Serge nubret etc were all using it at this point

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