THE GREAT GAMA'S WORKOUT & DIET!

Summary

In this video, we delve into the legendary diet and workout regimen of the Great Gama, an iconic figure in Indian wrestling history from the late 1800s to 1950s. Known for his all-natural physique, Gama's daily diet allegedly consisted of massive quantities of milk, chickens, and crushed almonds. His rigorous training involved thousands of squats and push-ups, as well as grappling with fellow wrestlers. The video explores the plausibility of these claims and highlights the exercises that contributed to Gama's strength, such as the Hindu squat and Hindu push-up. It also touches upon his wrestling achievements and legacy, providing insights into the training methods that shaped one of the world's greatest wrestlers.

Takeaways

• 🏋️ The Great Gama was a legendary Indian wrestler born on May 22nd, 1878, known for his phenomenal physique and unmatched accomplishments in wrestling.
• 🥛 Gama's diet was reportedly very high in calories and macronutrients, including 10 liters of milk, six chickens, and 1.5 pounds of crushed almond paste, which some speculate may be exaggerated.
• 🔢 The estimated caloric intake from Gama's diet was around 16,000 calories per day, which is considered unrealistic for daily consumption and might have been spread over several days.
• 💪 Gama's workout routine was extremely rigorous, including grappling with 40 fellow wrestlers and performing 5,000 squats and 3,000 Hindu push-ups daily, which is likely an overstatement.
• ⏱️ A realistic calculation of Gama's workout suggests that performing 8,000 movements with no break would take approximately 4 hours, indicating a superhuman effort.
• 🤼‍♂️ Despite his small size, Gama began winning wrestling matches at the age of 10 and by 1910 had defeated all prominent Indian wrestlers.
• 🏆 In 1912, Gama defeated world champion Stanislaus Zbyszko in Paris, making history and gaining international recognition.
• 🏋️‍♂️ Gama's training started at 15, and he was a sensation in 1888 when he won a strongman competition in Jodhpur, impressing the Maharaja.
• 🏺 It is said that Gama lifted a 1,200 kg stone to his chest height and walked with it, a feat commemorated in stone.
• 🧘 The Hindu push-up, or 'dand,' and the Hindu squat are exercises that have been used by warriors for thousands of years, focusing on total upper body and lower body workouts respectively.
• 👴 Gama passed away in 1960 after a prolonged illness, leaving behind a legacy as a wrestling hero and a testament to the effectiveness of his diet and workout regimen.

Q & A

Who is the Great Gama and what is his significance in wrestling history?

The Great Gama, born Gula Mohammed on May 22nd, 1878, is one of the most popular names in Indian wrestling history. He was famous and respected between the 1800s up to the 1950s and is known for his phenomenal physique and unmatched accomplishments in wrestling.

What was the Great Gama's diet like according to historical accounts?

Historically, the Great Gama's diet was said to include 10 liters of milk, six chickens, and a pound and a half of crushed almond paste mixed with water. However, these numbers are likely exaggerated, and it would be more realistic to assume he consumed these amounts over several days or separately.

How many calories and macronutrients were in the Great Gama's daily diet, according to the transcript?

According to the transcript, the Great Gama's diet would have included 240 grams of carbs, 320 grams of protein, 340 grams of fat, and a total of 6,200 calories from milk alone. Adding six chickens and 1.5 pounds of crushed almonds would have brought the total to approximately 16,000 calories, which is considered an exaggeration.

What were the Great Gama's workout routines like?

The Great Gama's workouts were rigorous and included grappling with up to 40 fellow wrestlers, performing 5,000 squats, and 3,000 Hindu push-ups daily. However, these numbers are likely exaggerated, and it is more plausible that he performed these exercises in a more manageable volume.

What is the Hindu push-up, also known as the Dand, and how does it work?

The Hindu push-up, or Dand, is a movement used by warriors and in power yoga styles like Ashtanga. It involves starting from a downward dog position, going into a push-up position, pushing up into a cobra position, reversing the back bend, and pushing back into a downward dog. It works the entire upper body musculature.

How do Hindu squats differ from regular squats?

Hindu squats differ from regular squats in that they require balance and coordination to complete the movement and rise up on the toes with heels off the floor. They target muscles in the lower body, including shoulders, core, glutes, hip flexors, quadriceps, hamstrings, and different calf muscles.

What was the Great Gama's early wrestling success like?

The Great Gama started winning wrestling matches at the age of 10 and by 1910 had beaten all prominent Indian wrestlers. In 1912, he defeated world champion Stanislaus Zbyszko in less than a minute in Paris, making history.

What is the significance of the Great Gama lifting a 1,200-kilogram stone?

The Great Gama lifting a stone weighing 1,200 kilograms to his chest and walking around with it over a fair distance on December 23, 1902, is a testament to his strength and training methods. This feat is considered legendary and is etched in stone as a part of his legacy.

What are some recommendations for individuals interested in trying the Great Gama's workout?

For those interested in trying the Great Gama's workout, it is recommended to break up the workout into sets, starting with lower rep ranges and building up slowly. This approach is safer and more sustainable for individuals new to such an intense workout regimen.

What happened to the Great Gama after his wrestling career?

After partition in 1947, the Great Gama moved to Pakistan and continued wrestling until his retirement in 1952. He passed away in Lahore in 1960 after a prolonged illness, which included asthma and heart disease.

What resources are available for those interested in the Golden Era of bodybuilding and the Great Gama's training principles?

For further insights into the Golden Era of bodybuilding and the Great Gama's training principles, individuals can explore books such as 'The Wild Physique', 'The Master Series', and 'The Pro Series' by Vince To Ronda, available at www.goldenerebookum.com. Additionally, online training programs and classic physique development resources can be found at www.goldenerebooking.com.

Outlines

00:00

🏋️‍♂️ The Great Gama's Diet and Training Regimen

This paragraph delves into the legendary Indian wrestler, the Great Gama's, diet and workout routine. Born Gula Mohammed on May 22nd, 1878, Gama was renowned for his phenomenal physique developed through natural means. His daily diet allegedly consisted of massive quantities of milk, chickens, and crushed almond paste. The paragraph questions the feasibility of such a diet, suggesting it might be exaggerated. Gama's workout was equally rigorous, with daily routines including grappling with fellow wrestlers and performing thousands of squats and Hindu push-ups. The speaker speculates that these numbers could also be overstated, but acknowledges Gama's dedication to his training, which contributed to his unmatched wrestling achievements.

05:01

💪 Detailed Analysis of the Great Gama's Exercises and Legacy

This paragraph provides a detailed examination of the exercises that comprised the Great Gama's workout, emphasizing their historical significance and effectiveness. The Hindu push-up, or 'dand,' is described as a comprehensive upper body workout that has been utilized by warriors for millennia. Similarly, the Hindu squat is highlighted for its unique balance and coordination challenges, as well as its benefits for various muscle groups. The paragraph also dispels myths about the potential harm of Hindu squats to the knees, underlining their role in improving knee health when performed safely. Additionally, the speaker draws a connection between Gama's workout and the rigorous training regimens of modern MMA, as exemplified by UFC legend Ken Shamrock's 'Lion's Den' tryouts. The paragraph concludes by suggesting ways to adapt Gama's workout for modern trainees, emphasizing the importance of progression and caution.

10:03

🕊️ The Great Gama's Later Life and Contributions to Bodybuilding

The final paragraph of the script recounts the later years of the Great Gama's life, his eventual retirement, and his death in Lahore in 1960. It also touches on the broader implications of Gama's legacy for natural bodybuilding and the importance of understanding one's testosterone levels. The speaker recommends a male hormone test kit and shares a discount code for viewers. Furthermore, the paragraph promotes a selection of books by Vince Gironda, known for his influential approach to bodybuilding, and provides information on online training programs and bodybuilding merchandise. The script concludes with an invitation for viewers to support the channel and become patrons for access to exclusive content.

Keywords

💡Bronze Era

The Bronze Era refers to a historical period in the context of this video, specifically the late 1800s to the 1950s, which is known for its legends in the field of wrestling and bodybuilding. It emphasizes the time when athletes trained and competed without modern enhancements, relying solely on their natural abilities and rigorous training routines.

💡Great Gama

Great Gama, or Gula Mohammed, was one of the most famous and respected wrestlers from India during the Bronze Era. His name is synonymous with phenomenal physical development and unmatched accomplishments in wrestling. The video discusses his diet and workout regimen, which contributed to his legendary status.

💡Natural Athletes

Natural athletes in the video refer to those who have achieved their physical prowess without the use of performance-enhancing substances or modern training aids. The script highlights the Great Gama as an example of such an athlete, developing his physique through all-natural means.

💡Diet

In the context of the video, diet is a critical aspect of an athlete's regimen. It details the Great Gama's diet, which included large quantities of milk, chickens, and crushed almond paste. The video suggests that while the exact numbers may be exaggerated, the diet was a key component of his success.

💡Macros and Calories

Macros and calories are essential components of a diet, especially for athletes. The video breaks down the macronutrient content and caloric intake of the Great Gama's diet, suggesting that the numbers might be exaggerated but still emphasizing the importance of a high-calorie diet for his intense training.

💡Workout Routine

The workout routine is central to the video's theme, showcasing the rigorous training that the Great Gama followed. It includes his daily regimen of grappling with fellow wrestlers, performing thousands of squats and Hindu push-ups, which contributed to his extraordinary strength and skill.

💡Hindu Push-Up

The Hindu push-up, also known as 'dand' in the video, is a traditional Indian exercise that has been used by warriors for thousands of years. It is a comprehensive upper body workout that involves a series of movements starting from a downward dog position to a cobra position and back, as described in the video.

💡Hindu Squat

The Hindu squat is a variation of the traditional squat exercise that has been used in Indian wrestling for centuries. It involves sweeping the arms out and raising the heels off the ground, testing strength, balance, and coordination. The video explains how this exercise targets various muscle groups in the lower body.

💡Wrestling Matches

Wrestling matches are a central theme in the video, highlighting the Great Gama's early success in wrestling from the age of 10. His victories over prominent Indian wrestlers and world champions like Stannis Laos Chabisco are mentioned, showcasing his dominance in the sport.

💡Strength Training

Strength training is a key concept in the video, illustrating the intense physical conditioning that the Great Gama underwent. It includes not only his wrestling matches but also his participation in strongman competitions and the exercises that made up his daily routine.

💡Anabolic Environment

The term anabolic environment refers to the internal conditions in the body that promote muscle growth and recovery. The video suggests that diet and training create an anabolic environment, which is crucial for natural bodybuilders to understand and optimize for muscle development.

Highlights

The Great Gama's diet and workout routine are explored, revealing his all-natural methods to develop phenomenal physiques.

Gama's daily diet included 10 liters of milk, six chickens, and a pound and a half of crushed almond paste, totaling an estimated 16,000 calories.

The video suggests that Gama's diet numbers might be exaggerated and proposes a more realistic approach to his consumption.

Gama's rigorous workout routine included grappling with 40 fellow wrestlers and performing 5,000 squats and 3,000 Hindu push-ups daily.

The video expresses skepticism about the feasibility of Gama's reported workout numbers, suggesting they might be overstated.

A realistic calculation of Gama's workout suggests it would take 4 hours of non-stop exercise to complete, indicating a potential exaggeration.

Gama began winning wrestling matches at the age of 10 and by 1910 had defeated all prominent Indian wrestlers.

In 1912, Gama defeated world champion Stanislaus Zbyszko in Paris, making history with his wrestling prowess.

Gama's training started at 15, and he gained fame in 1888 by winning a strongman competition in Jodhpur.

It is said that Gama lifted a 1,200 kg stone to his chest height and walked with it, a feat commemorated with a statue.

The Hindu push-up, or dand, is a comprehensive upper body exercise used by warriors for thousands of years.

The Hindu squat is a variation that improves strength, balance, and coordination, targeting various muscles in the lower body.

Contrary to some claims, Hindu squats can improve knee health when performed safely, especially with precautions like wearing a knee brace.

Gama's energy levels were so high that he would still spar and wrestle with up to 40 partners after his intense workouts.

The workout regimen of UFC legend Ken Shamrock's Lion's Den was likely inspired by Gama's training methods.

For those attempting Gama's workout, it is recommended to break it into sets and gradually increase the number of repetitions.

Gama moved to Pakistan in 1947 and retired in 1952, passing away in 1960 due to asthma and heart disease.

The video concludes with a discussion on the importance of checking testosterone levels for natural bodybuilders.

Vince Togno's approach to bodybuilding is highlighted, with three key books recommended for those interested in his principles.

Online training programs are available, including a new program for beginners and novices looking to develop a classic physique.

High-quality bodybuilding posters featuring legends like Arnold and Frank Zane are available for purchase.

The video promotes merchandise and Patreon support for the Golden Era Bookworm channel.

Transcripts

[Music]

hi everybody golden here at book room

here today we continue with the bronze

era series specifically looking at the

great gamma's diet and workout after

many fan requests there is a great

fascination about the bronze era legends

and the legendary workouts due to the

fact that they were all natural and not

enhanced yet developed phenomenal

physiques

the great gamma was born

gula mohammed may 22nd 1878 and was one

of the most popular names in indian

wrestling history

and equally one of the most famous and

respected wrestlers during the period

between the 1800s up to the 1950s

his accomplishments and exploits remain

unmatched till today

according to history gamma's diet was

similar to that of bodybuilders and

strongmen especially bodybuilders in the

silver era

his daily diet apparently included 10

liters of milk

six chickens and a pound and a half of

crushed almond paste mixed with water

that he made as a tonic drink

now if we break this down into the

amount of macros and calories he ate

daily we end up with some pretty

outstanding numbers

i mean one liter of milk contains

already 24 grams of carbs 32 grams of

protein and 34 grams of fat

and is 620 calories 10 liters would be

10 times all those values so 240 grams

of carbs 320 grams of protein

340 grams of fat and a total of 6

200 calories that's just for milk one

whole chicken is approximately 1 000

calories containing about 170 grams of

protein and 50 grams of fat

meaning that six chickens would be close

to 6 000 calories a thousand grams of

protein and 300 grams of fat

finally adding to that 1.5 pounds of

crushed almonds would give 150 grams of

carbs

144 grams of protein and 340 grams of

fat totaling

4 000 calories

now personally i think these numbers of

course are rather exaggerated as who

could possibly eat

16 000 calories daily

instead it would be more realistic to

assume that he would eat this over

several days or that he would eat these

amounts separately i don't know

uh yeah i think it's just exaggerated

gamma's workouts were though very

rigorous he was extremely dedicated to

his training routine which is why he

became one of the greatest wrestlers in

his country

and of course the world in his daily

training gamma was said to have grappled

with up to 40 of his fellow wrestlers in

the courts

he performed apparently 5 000 squats and

3 000

hindu push-ups otherwise known as dan's

every single day

again like his diet this is likely

untrue at least that is my opinion it

would be an outstanding feat for anyone

to perform this workout so i tend to

think that it is likely that these

numbers are perhaps exaggerated but you

know i may be wrong

if we were to realistically calculate

that each movement gamma performed took

at least two seconds to perform in good

technique this would equate to 8 000

movements remember that's 5 000 hindu

squads and 3 000 hindu push-ups

totaling 8 000 movements performed over

2 seconds each that's 16 000 seconds

which would last about 4 hours if you do

the math with absolutely no break that

particular workout would be a superhuman

effort a four-hour non-stop workout one

would have to be an absolute superhuman

to perform such a feat every single day

and then go on to you know grapple 40

other big burly men i mean that's just

incredible regardless the great gamma

started winning wrestling matches when

he was only 10 despite his small size he

beat every wrestler who challenged him

by 1910 gama had beaten all prominent

indian wrestlers as the doors of the

western world opened to him in 1912 he

defeated world champion stannis laos

chabisco

in less than a minute in their match in

paris and made history gamma who began

training in wrestling at 15 was a

sensation

in

1888 when he won a strongman competition

in jodhpur the contest included many

grueling exercises including squats the

palavan was among the last 15 and was

named the winner by the maharaja of

jodhpur due to his young age he gained

fame in many royal states of india and

was subsequently taken into training by

the maharaja of datya

as a testament to his diet workout and

methods of training it is said again it

is said that the great gamma lifted

apparently a stone weighing 1

200 kilograms on december 23 1902 up to

the height of his chest and walked

around with it over a fair distance this

feat is literally etched in stone

now let's look at the execution of the

exercises that were included in the

great gamma workout in a bit more detail

the dand or hindu push-up is a movement

that has been used by pelevans or

warriors for thousands of years and is

used in power yoga styles like ashtanga

yoga which i myself am very familiar

with essentially it involves starting

from a downward dog position and going

into the bottom of a push-up position

that is the eccentric portion of a

push-up then pushing up into a cobra

position and from this cobra position

reversing the back bend and pushing back

up into a downward dog this particular

exercise works the entire upper body

musculature it is incorrect to say that

the great gamma performed push-ups only

and this can lead to a misconception

that he skipped back day the dand

actually works the chest on the first

eccentric portion of the push-up then

both the chest and upper and lower back

muscles come into play in the cobra

position then the shoulders and triceps

really come into play reversing the back

bend pushing out of it finally

activating the lats again in the

downward dog position as you can see the

dand is a total upper body workout

looking at the hindu squad it has been

used by wrestlers in india as part of

this strength and gymnastics training

for hundreds of years if not thousands

the hindu squat variation involves

sweeping your arms out in front of you

and raising your heels off the ground

which tests and improves your strength

balance and coordination hindu squats

differ from regular squats in several

ways the biggest difference being that

you require enough balance and

coordination to complete the movement

and rise up on your toes that is heels

off the floor

hindu squats target muscles in your

lower body and offer a wide range of

benefits with the targeted muscles being

shoulders core glutes hip flexors

quadriceps hamstrings and different calf

muscles not just the gastrocnemius and

the soleus but all the other small

muscles that are involved in stabilizing

when raising the heels as well as the

ankle and small muscles of the foot to

do a hinder squat you stand with your

feet directly under your shoulders

extend your arms straight out in front

of your chest on the inhale you lower

the hips back and down towards the floor

and at the same time lift your heels off

the floor and reach your arms behind you

lengthen your spine and engage your core

as you touch your hands to your heels

you pause for a moment in this position

and on the exhalation push your body up

to standing at the same time you lower

your heels to the floor and raise your

arms extending them in front of your

chest so that you're back in the

starting position

while some people claim that hindu

squats are bad for your knees the

evidence to support this is completely

anecdotal as long as you do them safely

hindu squats can actually improve knee

health build strength and prevent injury

much like the squat but if you do have

bad knees you may need to take extra

steps to protect them you may need for

example to wear a knee brace or avoid

squatting all the way down what is

pretty amazing is that after all this

the great gamma would still as i said

have the energy to spa and wrestle with

up to 40 partners a day

now if you're still doubting the great

gamma's workout back in the early days

of the ufc i'm a big ufc fan ufc legend

ken shamrock had something called the

lion's den tryout i remember trying it

out once as i used to do a lot of

martial arts and it goes something like

this 500 squads 200 push-ups 200 setups

a 1.5 mile run running up and down steep

hills bear crawls up steep hills lugging

heavy barrels of water and or sandbags

up steep hills and as many chin ups as

possible at the end after all of this

candidates would then go and spa

although the great gamma did not do chin

ups and the other exercises listed here

it is clear to see that the triad for

one of the most legendary mma gyms in

the world was likely inspired by the

great gamma's workout needless to say

that when i tried this workout in my 20s

i was dead exhausted and incredibly sore

for days

sets and reps if you're going to try

this workout i highly recommend breaking

up the workout into sets for example for

hindu squads you could perform sets of

20 50 100 reps or more and for hindu

push-ups you could perform sets of 20 50

or more depending on your strength and

endurance level however if you are new

to this i would start at much lower rep

ranges and build up slowly to finish off

this video on the legendary gamma some

final words on the life of this

legendary wrestler and hero of india

after petition in 1947

gamma pallavan moved to pakistan

although he did not retire until 1952 he

found no new opponent he died in lahore

in 1960 after a prolonged illness he was

afflicted by asthma and heart disease

and passed away a day after his birthday

may 23 1960 so i do hope you have

enjoyed this video on the great gamma

the diet and workout which made him

great if you have please give the video

a like subscribe and please leave me

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would like me to cover any particular

bronzer athlete please let me know in

the comments section and i will be happy

to research on the topic that's it for

me this is the golden era book i'm

saying

bye for now

as a natural bodybuilder it is

imperative to know your own testosterone

levels as they are a reflection of the

anabolic environment created by your

diet and training i would highly

recommend using the male hormone test

kit from let's get checked and make sure

you use my code golden 30 for a 30

discount again the advantage of checking

yourself regularly is that you will know

how well your body is anabolically

primed to put on the much desired muscle

you are working for now if interested in

learning more about vince to ronda's

approach to bodybuilding his principles

and all these tips of wisdom that he has

i mean there's so much stuff that

probably hasn't been proven by science

and it will take science to

prove or disprove vince but to be honest

these three books i believe which i call

the classic physique bundle are the best

books that vince ever came out with and

they of course are the wild physique the

master series and the pro series have a

look at it this way the world physique i

believe is like the abcs of vince

toronto's principles to bodybuilding he

teaches you the exercises and his

principles but how do you put them

together well the master series is 14

month program of using all of these

principles all of the diets that vince

came out with all of the exercises and

believe me it's a brilliant brilliant

program many people have used it i know

i know personally a lot of our

bodybuilders that have actually used it

and

made fantastic results with it and of

course the pro series was a book that he

came out with later on especially

targeted for uh getting into competition

it's just these three books as i call

the classic physique bundle

vince's best work and available of

course at www.goldenerebookum.com

now the pro series of bodybuilding which

was targeted for professional

bodybuilders is a contains six programs

each of which go for two months each a

whole year uh again in preparation for

competition

online training is now available

including my new program novice to

classic a program geared towards

beginners and novices looking at

developing a classic physique as well as

classic cut geared at those who wish to

lose weight and gain muscle fast details

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