"As light as a peanut!" —Ronnie Kuhlman
Xiaobian will take stock of the 100 strongest squats in history, tell their training stories, and share their training experiences and experiences
Note: The ranking is in no particular order, according to weight, weight, equipment, dominance, historical age of the hundred reverse order, personal opinion!
90th place: Paul Anderson, squat 1206 pounds
Personal features: Hercules, World's Best, Olympic Champion, Miracle of Nature, Death Squat
<h1>Biography</h1>
Full name Paul Edward Anderson (October 17, 1932 – August 15, 1994) was an American weightlifter, Hercules, and powerlifter.
He has a great influence in the field of powerlifting, winning both the National Powerlifting Championship and the Olympic Champion, and is considered one of the strongest in the world!
Born in the United States, Anderson loved strength as a child and was quite talented, initially receiving strength training in his own yard, all in order to join the Takya High School football team as the first sniper defender.
After entering Furman University, he moved to Tennessee with his parents, and the turning point in his weightlifting career occurred.
Here's the funny thing: Anderson had wanted to join the Air Force, but was refused because the Air Force couldn't find a shirt that could fit his 22.5-inch thick neck.
In Tennessee, Anderson met his first weightlifter, Bob, who gave Anderson training instructions, and Anderson entered the world of weightlifting. After that, his fame rose and he left a strong mark in the long river of history!
Unfortunately, Anderson suffered from Brighte's disease and kidney disease at a young age, and eventually died of kidney disease.
Bright's disease: Bright's disease, glomerulonephritis
Bright's disease is a chronic inflammation of the kidneys, and patients often experience difficulty breathing, vomiting, fever, and puffiness.
<h1>A miracle of nature</h1>
Paul's strength potential was fully exploited by the coach, Henry Steinborn, another famous Hercules nicknamed "Milon.".
Extraordinary talent + hard training + superior guidance = success
Paul had a near-perfect career, winning the most heavyweight title at the 1955 World Weightlifting Championships and breaking the world record. The most heavyweight champion at the 1955 World Weightlifting Championships, the most heavyweight weightlifting champion at the 1956 Olympic Games, 18 national powerlifting and weightlifting records, 8 world records for powerlifting and weightlifting...
And set a record of "unbreakable" in the field of powerlifting:
Bench squat 6270 lbs (2844 kg), squat 1206 lbs (547 kg), 1202 lbs (545 kg) 2 times, hard pull 820 lbs (371 kg), bench press 627 lbs (284 kg), grab 145 kg deadlift 196 kg, table leg lift 37.28 tons, table squat 2.84 tons.
In that era, he defeated almost all Hercules, and during the Cold War he was part of the American sports delegation and was invited to perform a power show in Moscow, which attracted about 15,000 people to watch despite the rain, and the next day the Moscow newspapers called him a "miracle of nature".
He even set up a gamble in Alaska to challenge everyone, he put an iron barrel full of gold coins weighing 1200 pounds on the ground, and bluntly said: Who can squat this iron barrel like me, and the gold coins can be taken away at will!
But no one succeeded!
<h1>Exceptional talent</h1>
99% of the effort many people can do, but not all people have 1% talent, so in the field of competition, success is always only a small number of people!
He was able to squat 3 times with 315 pounds in his first training, and then after a month of practice, he was able to squat 400 pounds, improving rapidly, and then became an amateur athlete, he could squat 900 pounds. After becoming a pro, he can squat 2 times with 1200 pounds!
This is one, and the second is to maintain a perfect competitive state for 30 years
There are not a few Hercules who retired from injuries at their peak, and the career span is long enough that athletes need to pursue, and such athletes are really good athletes!
Meteors are brilliant, but they will soon fall, which is something that athletes don't want to happen and fans don't want to see!
Finally, it's his brilliant explosiveness, he once beat an Olympic sprint champion in a 20-yard sprint, and his standing long jump is over 10 feet! This shows that his white muscle fibers account for a larger proportion and have greater strength, making up for the shortcomings of his lack of technical movements!
Scientific principle:
The types of human bone muscles can basically be divided into three categories: slow red muscle, rapid red muscle and rapid white muscle. Red muscle belongs to the endurance type, white muscle is explosive type, white muscle is thicker, and more white muscle can increase the cross-sectional area of the muscle and increase the strength
The proportion of red and white muscle in the human body is innate, and exercise does not improve this ratio, but it is possible to strengthen a certain type of muscle fiber through training. Paul's white muscle fibers account for a relatively high proportion, and the strength is naturally stronger!
<h1>His training revelations</h1>
First, the avenue to Jane, Anderson has a famous saying that "squats and leg lifts make Hercules"
Therefore, squats occupy most of Anderson's training, plus compound actions such as pushing, hard pulling, grabbing, and back of the neck, and there are no other fancy moves!
If you want to increase your strength but don't want to do squats, you need to look at Anderson's quote: "If you can't practice squats with maximum enthusiasm, you'll never reach the limits of your own strength."
Second, focus on rest. He will distribute his training evenly throughout the day, with a long rest time. For example, he squats 600 pounds 10 times, then rests for about 30 minutes, and then squats 600 pounds 10 more times. After that, take another 30 minute breaks, squat 825 pounds 3 times, and then take another break, squat 845 pounds 2 times. Then rest again, half squat 1200 pounds 2 to 3 times, 1/4 squat 1800 pounds once.
The time for such a training session is about 3 hours. At the same time, during his breaks, he would drink a lot of milk, and the amount of milk a day was about one gallon.
This is Anderson's most valuable tip: schedule longer breaks between each set of exercises so that muscles can fully recover before starting the next set of workouts. This allowed me to train with greater enthusiasm and weight.
Third, the Bulgarian training method, from which Anderson benefited a lot!
The essence of the Bulgarian training method is simple: four squats per week, bench press to the limit of training, one to two times a week, hard pull 70-75% limit to do 3-10 times, do a variety of stretches.
If you don't have the conditions to get enough sleep and eat, choose this training method carefully!
This is Hercules Paul Anderson, stay tuned for the next issue!