Introduction -

I can still remember the day I met Karl-Heinz Otto for the first time. It was a freezing cold afternoon in December. I was working out in our local gym when he walked in.  To me, just a novice with only a few weeks of training under my belt, he looked like a giant. Standing 6'2" and 240 lbs heavy, with a beard like a mountain man, his friends called him Grizzly and he was as strong as he looked. My buddy Albert and I were really impressed to see him warming up for the bench press with 225, a weight that Al and I were using for our heavy sets at that time. That day he went up to 500 lbs without a bench shirt, which was an unbelievable feat of strength at that time, especially in our small town gym. But most impressive was his cool-down set with 225, which he fired up to 40 reps.

I am sure that some of you think that's not much weight and that there might be lifters who can bench more for even more reps, but I bet that none of them will be able to do it faster than Karl-Heinz. The weight was almost flying up and down when he finished the 40 reps in less than 30 seconds (no, he is not one of those 'short-arm lifters' where the bar travels only three inches from chest to lockout).

He improved his performance over the next two years and finally set a Guinness Book World Record in 1988. They even put a photo of him in the book. His record: 225 lbs for 50 reps in 38.7 seconds, and 325 lbs for 10 reps in 7.1 seconds. I'm convinced that I am right to call him the world's fasted bencher. Interestingly enough, the Guinness Book Record still stands (1997). By the way, how do you like his new goal - A one arm dumbbell bench press with 110 lbs for 50 reps in less than 60 seconds.

The following interview was done at a local track and field competition in Amsberg, Germany, a few weeks ago.


Stephen Korte: Karl-Heinz, can you give us some personal information about yourself like your age, occupation, and anything else you think is worth mentioning.

Karl-Heinz: I was born in Amsberg, Germany, on March 17, 1954. I am divorced and currently live with my daughter Janine and my dog Sherry in Bruchhausen, Germany. I work for a U.S. company called Honeywell as an accountant.

SK: How did you get started with weight training?

KH: I started lifting weights at age 18. At that time I did it to improve my performance in shot-putting. My philosophy was: The stronger I get, the better I will be in the shotput. In retrospect, this wasn't correct because technique is more important for success in track and field than raw strength. But anyway, I was bitten by the iron bug. I worked out 4 hours a day, six days a week. Technique training in the morning and weightlifting later in the afternoon. I did mainly cleans, pulls, squats, bench pressing and some exercises for the abs and lower back. Lifting weights really helped me in the shot. I finally got second at the German Nationals in 1975 and my state record hasn't been broken yet.

SK: How did you get involved with powerlifting?

KH: During my career as a shot-putter I did a lot of bench pressing and it became my favorite exercise. When I stopped competing and training for the shotput in 1980 I continued lifting weights because I loved it. I specialized on the bench press and competed in some local gym competitions. In 1986 I read in a bodybuilding magazine about the German Powerlifting Nationals. I hadn't heard about powerlifting until that day but I thought it would be worth a try. When I looked through the meet results I found that a former shotputter, Klaus Liedtke, had competed. I called him the next day and met him in his gym a week later. This was the first time I ever tried to deadlift and I did 595 lbs for 6 reps. Klaus was impressed and invited me to compete at the state championships four weeks later. That's how I came to powerlifting.

SK: How did you perform in powerlifting? Did you perform as well as you did in the shot?

KH: No. Unfortunately not. I made a big mistake. I was constantly overtrained. As a shotputter, I was used to workouts every day. I used the same approach with powerlifting. I did every powerlift twice a week and I also did some assistance work. I always lifted to failure. One training session 4 sets of 4 reps, the next session 4 sets of 8 reps. My lower back was killing me, but I didn't stop. In my first competition I deadlifted only 617 lbs. Considering that I had done almost 600 for 6 reps, I obviously made a big mistake. Then I made an even bigger mistake. I used the same routine for the next two training cycles. I trained as hard as possible but I didn't get any stronger. I get even weaker. I had a constant pain in my lower back and developed arthritis in my right knee. The injuries and the fact that I hate the tight powerlifting equipment have led to the decision to quit.

SK: You stopped powerlifting, but not bench pressing?

KH: That's right. I continued to train heavy on the bench press. Like I said before, it was my favorite exercise and compared to the squat and deadlift it is much easier to train. I had no more pain in my lower back.

SK: Tell us about your best lifts in training and competition and the titles you have won so far.

KH: My best competition lifts in powerlifting are: squat 551, bench 446, deadlift 665 lbs, all at 220. I don't count the gym lifts. My personal record on the bench is 545, but in a touch-and-go style. In competition I have done 486. Besides several state and regional titles, I consider the second place at the German bench press nationals in 1991 as my greatest success during my powerlifting career.

SK: But you haven't only competed in powerlifting and bench press meets? I've heard about some unbelievable feats of strength you performed outside of the sport of powerlifting. Please tell us about that.

KH: Sure. In 1988 I set a world record for the Guinness Book. I benched 225 lbs 50 times in only 38.7 seconds. On the same day I benched 325 for 10 reps in 7.1 seconds. Both are world records an the entry was in the Guinness Book for 3 years. No one has ever broken these records. One year later, in 1989, I pulled a bus with 60 people, all in all 30 tons heavy, over a distance of 50 meters. I applied for a Guinness Book entry, but this time they didn't take it. In 1994 I tried to set another world record for the book. A one arm dumbbell press with 110 lbs for 50 reps in less than one minute. This was part of a show program at a strongman competition in Germany. Unfortunately, I lost the groove on the dumbbell press and got only 43 reps, but in 36 seconds. Later in the afternoon, I placed second in the strongman competition. That's it so far.

SK: Did you follow a special bench press routine for your world record attempts?

KH: I wouldn't call it a special routine, but I changed a few things in my regular routine. I have always had a high level of speed in my upper body muscles, especially in my arms. This comes from thousands of shot put attempts over the last 20 years. This was a great advantage. That's why I didn't really have to improve my speed, just my muscular endurance. I

I worked out 3 to 4 times times a week. I benched every time, either with a barbell or with dumbbells. I always warmed up properly, followed by four heavy sets. In the first workout I did 4 sets of 4 reps. If I could do 5 reps in my first set I would increase the weight by 10 lbs for the next set. One rep was always 10 lbs. If I did only 3 reps on the first set, I decreased the weight by 10 lbs. In my next workout I followed the same approach, but this time with 4 sets of 8 reps. Every training session was finished by a cooldown set with 225 lbs for as many reps as possible. I also did a maximum attempt every two weeks. Some bench press sessions were followed by dumbbell incline presses or press behind the neck. I used the same approach for the assistance work, either 4 sets of 4 reps, or 4 sets of 8 reps. Barbell curls and seated rows were done once a week, each exercise with 3 sets of 12-15 reps.

SK: What are your future goals in powerlifting? Do you plan any world record attempts?

KH: Oh yes, I still want that world record in the one arm dumbbell press - 50 reps with 110 lbs in less than one minute. I've just started a heavy training cycle and I can already do 38 reps. It's just a question of time when it will happen. Right now, I am looking for a competition where I can do  that exhibition, hopefully by the end of this year.

SK: Are there any final comments that you would like to make?

KH: I would like to thank my parents for all the support they have given to me. I hope they can see me from up there and be proud of me. I really love them. Thanks to Powerlifting USA for publishing this interview. And last, but not least, I would like to send out a question to all the American powerlifters -

Hey, is there anybody out there who can break my records?
Do it.
I need something to keep me motivated!               

Have you ever wondered what it feels like to be a worldclass powerlifter? Or a European champion bodybuilder? How about a world record breaker in strongman competition? My name is Ray Nobile and I have been there, done that and got the t-shirt as the saying goes in ALL THREE!! Join me on a journey through the 1960s, 70s, 80s and 90s as I lift, hold, carry and flex my way through my iron game career.

Meet the super-strong highlander who gave it up for love while still in his prime! See the eccentric lifter who raised 700lbs with the help of a foot pump (or did he?)! How about the giant lifter who ran away.. from an oily salad? And much more!

Meet legends of lifting that became friends of mine, and experience what it was like to compete against them. Chapters as seen on Strength Oldschool BUT revised and with more pictures, more stories from my life PLUS bonus all new chapters featuring Marion my wife and her recordbreaking success, PLUS various training routines and diets I have used over the years.


More than 100 pages of drama, laughter, tragedy and entertainment awaits you within this e-book from a former topflight competitor in the iron game...enjoy!














Many people are reluctant to train with weights because they have the mistaken impression that if they discontinue training they will turn to fat. They even believe that heavy training will affect the heart adversely. Besides, training over a prolonged period is foreign to them and they feel that physical training should be curtailed or even discontinued after the age of thirty.

All this is, of course, incorrect. Weight training can be done all your life. As a matter of fact, weight training is one of the very few forms of physical training that can be done  to an advanced age. You can adjust the poundages according to your age and state. In other words, there is no reason to strain to the point of injury, and no fear of harming yourself . . .  if you use common sense in your training.

Weight training can not only be used to develop the body, but, if done correctly, the respiratory system can be activated to benefit the heart as well. With weight training you do not need a training partner, nor does the weather affect if as in other sporting activities. Therefore, the aim of bodybuilders should be the maintenance of their physical development until an advanced age.

John Grimek, Sig Klein, and Jack LaLanne are examples. Others nearer 40 like Reg Park, John Isaacs, George Paine, Bill Pearl, etc., continue to train in spite of abstaining from competitions and have retained their remarkable bodies.


When a person reaches the age of 40 and over, he becomes aware of the importance of keeping fit. There are usually three types of aspirants. The one who has never trained much before and finds himself in bad shape at the age of 40; and, the one who has trained before but gave up a long time ago and would now like to do something about his out-of-shape body.

For these two categories, it is recommended that before embarking on a weight training program they consult a doctor and have a thorough medical examination. Once the doctor gives them the green light to go ahead with physical training, only mild training, preferably under supervision at a local gymnasium is recommended at first. The instructor should plan an all-round course with exercises which affect the legs, waist and also the upper body. Not more than three workouts weekly are advisable at this stage. One to two sets per body part for the first three weeks. After that they can increase the sets to five, but only once they feel they are capable of doing so. This must, of course, be done gradually - maybe one set increase every two weeks until they reach the recommended five sets. Thus it should take about six to eight weeks for the goal to be reached. For the first week or so they are going to be very stiff, especially in the legs, back, abdominals and chest areas. However, they must not give in by missing a workout because of severe stiffness, as by training on the planned day the stiffness will eventually be eased in the areas aforementioned and by the second week they should be able to settle down to regular training.

It is suggested that only one exercise per body part be selected, working from two to five sets each employing eight to ten repetitions. Something like this:

Warm Up
Full Squat
Calf Raise
Standing Press
Bentover Barbell Row
Barbell Bench Press
Barbell Curl
Triceps Pressdown
Leg Raise
Light Deadlift

Ten simple, basic exercises that will affect the main muscle groups in the body. Eventually, if one's enthusiasm grows, select two exercises for each body part, totaling 20 movements which should take under one and a half hours to do three times a week. 

The third group concerned with in this in this article are those who have trained for many years and have been able to continue exercising without laying off for any prolonged period. In my case, I have trained regularly for over 30 years successfully. Having traveled throughout the bodybuilding world, meeting and training with many top men has given me a certain insight of which not many can boast. In my observations, particularly of those who have kept up training into an advanced age, too many are training incorrectly and have developed bad habits without realizing it. Of course, men like Grimek and Park do not fall into this category.

When I combined amateur wrestling with bodybuilding, I realized that besides developing muscular size with the weights, wind power was essential as well. Wrestling is one of the most perfect forms of exercise, as it develops muscular power and the respiratory system at the same time.

During recent discussion with a doctor who has been a bodybuilder many years, he remarked that most people die from respiratory failure and not old age! He further stated that the older we grow the more important respiratory training becomes.

What is meant by respiratory training, and how does one achieve it - can it be done with weight training?

First, for your heart to benefit a fit person should do an exercise that causes heavy breathing. Normal weight training does not accelerate one's breathing sufficiently. Exercises like curls, bench presses, etc., do not do the job.

The weight exercises that cause you to breathe harder are most leg movements if done in higher repetitions, as well as any bending exercises like the clean and press, power clean, snatch, squat clean, deadlift - but only if done in high repetitions. How many of you are doing this? Few, I can grant you. Running, rope skipping, bag punching, swimming are the most important respiratory exercises. According to the health authorities, it is necessary to one to indulge in any one of the above 'breathing' exercises for at least ten continuous minutes for your heart to derive benefit. This means hard work - ten minutes running should take you a minimum of 1.5 miles, ten minutes swimming at least 10 lengths of 33.3 yards. In other words, a run around the block or a couple of lengths of the swimming pool is not enough.

Recently, I read with amazement that a certain authority claimed that running was not good for bodybuilders and was not necessary. He further claimed that all one had to do for the respiratory system was to train with weights faster by reducing the rest period between sets. However, he does not believe in exercises like squats. So how can curls, chins, presses do this most important phase of training? Experiment for yourself. Take a dozen of the 'normal' bodybuilding exercises and reduce the rest periods. Then try high repetition squats, deadlifts, cleans-and-presses and see how much more you will be breathing. As a matter of fact, I warrant that you will not be fit enough to do more than two sets of each in reasonable time.

Now try something more strenuous. Run, swim, or even better try and wrestle for just five minutes and see how tired you will become. It will become obvious quite quickly just how conditioned you really are from your bodybuilding only workouts. Now, I know you may say that all you want to develop is a muscular body and not be a health fanatic, but as this article is directed at bodybuilders who have passed the forty mark, it is important to consider more than just muscles. At any rate, for those who have been training over a long period, a reassessment may be necessary.

I have observed many 'older' bodybuilders who have developed bad habits, lazy ones at that. Remember, when one is young his metabolism works better and it is not always necessary to consider respiratory training seriously. As one gets older, however, you may become invariably lazier. Maybe social and working responsibilities become greater. Nevertheless, I feel that most bodybuilders are ignorant about the 'true' physical culture way - that besides muscle training one requires respiratory training as well. It should form an integral part or your training program. Breathing exercises should not, of course, interfere with your bodybuilding training. It should form a part of your regime, and this needs correct planning and readjustment.

What happens to a normal bodybuilder who has been training incorrectly for many years? When he trains he thinks of muscle only and and as a result he finds to his consternation that his waist is no longer trim and muscular as it used to be when he was much younger. The neck shows lines and a little flabbiness, but then, he never really did much in the way of neck work. His legs are not what they used to be, much muscular shape has been lost, but then, he trains them little and when he does so he shuns the more strenuous squatting movements and favors leg presses and other less strenuous squatting movements. His chest is still big for he still does countless sets of bench presses and flyes. However, his lower pecs are so big that they now appear soft and even sag a little.

Due to the lack of lower back exercises he does not show any development in this area; as a matter of fact a bit of fat has accumulated here, including around the sides and lower abdominal area, in spite of doing regular situps which he has done for many years without ever trying to vary the exercise much.

Granted, he still has a very good pair of arms, broad shoulders, wide back, but instead of looking like he did many years ago, he may now look like an overgrown bear! Do not ask him to walk for any length of time or run after the bus for he will feel exhausted quickly now if he does. Although he tries to eat correctly, he cannot help overeating and by now may have acquired the habit of taking a few drinks, which he never did before - even smoking may have now become a habit. Through the lack of more strenuous exercise and his lazy training habits, he does not burn enough energy to counteract his overeating habits, habits in his diet that were ingrained during his younger 'bulking' days. Besides this, his heart does not even get the minimum exercise it needs.

Does this sound familiar to you? If so, you had better take another look at your training habits. From now on think respiratory first, and then muscle training.

How do I do this without making my schedule longer than it is, you might ask. Well, it's not so so simple nor is it easy. Respiratory training is hard work, but once you have become fit enough you not only feel better, but also look better.

First, you will have to reorganize your weight training schedule. No doubt you will still want to maintain a certain muscle size that you have taken so many years to cultivate. Combination exercises may be an answer, such as continuous clean and press, squat clean, power clean. These exercises develop more than one group of muscle at a time, especially when done in higher repetitions. More bending exercises are essential, they are good for the spine also. Any movement where you bend over to pick up the weight from the floor is beneficial.

I have given many athletes some of these exercises to be done in higher repetitions and they were surprised how strenuous and beneficial they were in spite of the light weights they were using. These exercises not only affect the lower back and trapezius but the waist in general, thus benefiting the abdominals, besides, they also make you breathe harder. Your legs may also need a new look, especially the thighs. When did you last do high repetition squatting movements? Well, if you have neglected this phase of your training, you are in for an unpleasant surprise. Recently an old friend of mine who now owns a gym, and still competes in international events, received a bit of a shock after we had a workout together. Some of my 'pet' respiratory exercises caused him to be terribly stiff the next day in spite of being a seasoned veteran in the game. What about your neck? When (if ever) did you last do any direct neck exercises? They are important. Neck exercises affect the head, bringing new blood to the area, thus benefiting the brain and the eyes. Besides, they will firm the neck and give a better appearance, especially when clothed.

With regard to the chest, you may have to concentrate more on the upper chest and even the rib box. I will not elaborate on the arms or upper back, because I am sure you are aware of the important exercises for these areas.

Your workout should not take longer than 1.5 hours and the tempo should be fast, with as little rest as possible. If you train correctly you need not train more than three times a week when doing weights. As a matter of fact, if you incorporate the more strenuous breathing exercises in your routine, you will not find it necessary to do more training.

With regard to the other non-weight respiratory exercises, you may have to do them on another day. Skipping or bag punching can be done after your workout if you are not too tired; otherwise try and reserve your energy by curtailing some other bodybuilding movements. Try skipping for three minutes at first (I doubt if you will be fit to do more) and work up to ten full minutes.

I feel running or swimming (if you can) should be done at least twice a week even though weight training is done. Ten minutes running does not take up that great a part of your life. It can be done on your off days, either early in the morning or after work. Jog at first for about five minutes; when you become more fit, run harder and faster. I usually run normally for the first mile or two, then sprint in bursts of 200 yards for the next mile. Let me outline a training schedule.


Weight Training -
Three times a week. It is important to warm up properly. The older you get the more careful you must be before attempting heavy weights. Some exercises require more warmups than others, and each of us has different needs for different exercises in this respect. For instance, I do free squats before attempting my commencing poundage. Free squats (squats without weights) are done in 2 sets 30 reps. I do not have the same flexibility in the knees as I used to have when I was younger. Before I do any lower back exercises I do free toe touching. Before shoulder work I swing my arms, etc., until I feel I have warmed up the shoulder area. By doing these simple physical training movements injuries will be avoided.

LEGS:
Full Squat - 18-20 reps for the first set, a little under bodyweight. Take deep breaths between reps. Increase the weight about 20 lbs and decrease the reps to 15. Increase again by 15-20 lbs and do 12 reps, and so forth until you achieve the amount of reps and sets you require. Strenuous, I know, and if you have not done breathing squats (as they are called) for some time, then attempt only two sets at first and increase weekly. You can substitute regular parallel squats, front squats or lunging squats. Full-squat cleans done in reps of 10-15 are tough and will definitely get you breathing rapidly.

ABDOMINALS AND LOWER BACK:
As mentioned, movements that make you bend forward are important. They affect the lower back, abdominals and trapezius in particular, and make you breather heavier. These compound exercises are time savers as well.

A) Continuous Clean and Press - Increase the weight and decrease the reps each set. Pyramid. Start with 15 reps.

B) Power Clean - Pull the barbell from the floor to your shoulders in one movement, reps and sets as above.

C) Pull Up From Floor to Overhead - Similar to the clean and press, but you do not pause at the shoulders. Sets and reps the same.

D) Dumbbell Swing - Arms stiff, legs slightly bent, swing a pair of light dumbbells (25-30 lbs) from the floor between your feet to overhead in one movement. In sets of 10-15 reps.

E) Deadlifts - Ordinary, and stiff legged, in reps of 10-15, will benefit you now more than those heavy lifts you did in the past. Instead of straining your back you will benefit from them.

These compound exercises will make you breather heavier than ever before, your lower back will come strongly into play and, surprisingly, the abdominals are affected strongly as well.

Regarding direct abdominal exercises, I favor movements that make me stretch. Situps off a high bench with a twist done slowly affects them much more than regular situps.


NECK - From now on take special care of your neck and always do at least one exercise for it. When the neck is better conditioned you can try more strenuous bridging work.

Now this does not mean that you have to incorporate all the exercises recommended, only a few at a time. They are tough and you will undoubtedly have difficulty with them at first. I recommend the following routine (as a guide):

1) Squat - high reps
2) Calf work
3) Clean and Press
4) Shoulder work - presses, laterals, etc.
5) Upper back - chins, rowing, etc.
6) Chest work - mostly upper pecs
7) Arm work - the usual
8) Light deadlifts - high reps
9) Dumbbell swings or pull up from the floor -
10) Abdominals - high sit up or slow leg raise
11) Neck work
12) Skipping or bag punching - 5-10 minutes

Do you think you can do the above routine within 1.5 hours? I have no trouble in doing so. However, I must caution you to take it easy for the first two weeks. Gradually increase the sets and reps. If this program is too long, then by all means reduce it accordingly and sensibly.

Maybe you can split your program into by doing legs one day, upper body the next, then rest the third day and so forth. At any rate, you have been training long enough to be your own judge by now.

A novel way of incorporating cardiovascular work with weight training is by using the P.H.A. system, or sequence training. Bob Gajda, former Mr. America, popularized this system which became known as 'peripheral heart action' training. He not only found this method benefited his heart and lungs but his physique as well.

http://ditillo2.blogspot.ca/2014/02/the-philosophy-of-sequence-training-bob.html
http://ditillo2.blogspot.ca/2009/04/advanced-pha-bob-gajda.html
http://ditillo2.blogspot.ca/2014/02/setting-up-specialized-pha-program-bob.html

It is a very rugged way of training when done properly. By selecting four or five completely different exercises for various muscle groups and doing each exercise for the required repetitions one after the other without rest between, a terrific heart-muscular action occurs. But you have to work up to a high level of fitness before being able to do justice to this type of routine.

On the other hand, because different muscle areas are exercises each set, a certain amount of respite enables you to go through the schedule without the same effort as if one tried compound sets.

Let me give you an example by selecting five different exercises that can be done one after the other with hardly any rest between.

A)
Standing Press
Barbell Curl
Squat
Lying DB Flye
Calf Raise

B)
Chin
Bench
Deadlift
Upright Row
Leg Raise

C)
Bentover Row
Calf Raise
Standing Lateral
DB Swing
Calf Raise

Make up your mind you are going to be healthier, fitter and trimmer. Do not forget to incorporate running or swimming or any activity you choose that will take care of your breathing.


Diet Plays an Important Part in Your Training Program

Older people are plagued with the cholesterol problem and efforts are made to curtail a high cholesterol intake. A high protein diet is essential, although many doctors are against large quantities of animal products like milk, butter, etc. It may be advisable to have your cholesterol level checked by your doctor and if it is high. to refrain from foods that contain too much of it. It has been been proven that exercise keeps cholesterol down.

I personally believe in the power of fresh fruit and vegetables and make sure to eat them in abundance daily. In my salads I use lemon and olive oil dressing with plenty of fresh onions and garlic. Meat and fish are eaten sparingly as I feel overeating them should not be done. In between meals I like apples, bananas and nuts rather than cookies, sandwiches etc. I do not drink tea or coffee, instead choosing herbal tea (mainly German origin) with honey as a sweetener, also yogurt and fresh milk. Milk taken in moderation is still one of the healthiest drinks. Fresh orange juice is also taken daily upon rising in the morning. At breakfast I favor old fashioned oats with honey. Bread is seldom eaten and only the whole grain variety. Somehow eggs have not played an important part in diet. About once a week I may have a couple of soft boiled eggs. I find that eggs do not mix well with porridge in the gut in the morning.

Fried foods, heavily spiced foods, etc., are taboo and should always be avoided.

Protein supplements are important as well, even if your diet is well balanced. Poor soil, overcooking, etc., can damage food.

Liver tablets for Vitamin B, wheat germ oil for your heart, kelp for minerals (abstain from using normal salt) are the most important vitamins you should take every day.

In conclusion, the author has always led an active life, but this does not mean that everyone over the age of 45 can be so active. By all means train according to your ability and it what is outlined in this article is too much then adjust your efforts accordingly.

Your editor, Peary Rader, has always advocated continued training to an advanced age. He will tell you that training should become less strenuous as you get older. For instance, at 35 you are able to do a lot more than at the age of 45. At 50, 60, and over, you are able to do less. Yet it does not mean you should automatically refrain from active training. As a matter of fact, as stated before, it is most important to train for health via muscular and respiratory activation.

So be your own judge, but try not to get into those lazy habits discussed in this article. Training is hard work but then, health is the reward and

anything worth having is worth working for.

  













  

The motor cortex is the part of your brain that determines which muscle fibers contract during a lift (Figure 1). If your brain coordinates muscle forces properly, you use your strongest fibers and get a good lift. If coordination between your motor cortex and muscles is poor, then you will not lift to your potential. Your training program determines how well your motor cortex signals muscle fibers to contract. Scientists are learning that establishing the wrong kind of communication between the motor cortex and the muscles will delay progress and hamper strength gains.

Motor units and their muscle fibers receive the signal to contract from nerves connected to the spinal column. The signal originates in the motor cortex. A motor nerve (a nerve connected to muscle fibers) may be linked to as few as one or two muscle fibers or more than 150 muscle fibers. Nerve-muscle combinations are called motor units (Figure 2). Powerful muscles, such as the quadriceps of the legs, have large motor units - each motor nerve is connected to many muscle fibers. Smaller muscle fibers, such as those found around the eye, have much smaller motor units.

The three types of motor units are fast glycolytic (FOG), and slow oxidative (SO). They are subdivided according to their strength and speed of contraction, speed of nerve conduction, and resistance to fatigue. The type of motor unit chosen by the body depends upon the requirements of the muscle contraction. The body chooses FOG fibers for lifting heavy weights or sprinting because they are fast and powerful. SO fibers are chosen for prolonged standing or slow walking because they are more resistant to fatigue.

The body exerts force by calling upon one or more motor units to contract. This process of calling upon motor units to contract is called motor unit recruitment. When you want to pick up a small weight, for example, you use few motor units to do the task. However, when you want to pick up a large weight, you will use many motor units. When a motor unit calls upon its fibers to contract, all the fibers contract to maximum capacity.

Training with weights improves your nervous system's ability to coordinate the recruitment of muscle fibers. It is a kind of 'muscle learning' and is an important way of increasing strength. Strength training improves your nervous system's ability to coordinate the recruitment of muscle fibers. During the first few months of strength training, muscles can increase in strength without greatly increasing in size. In fact, most of the changes in strength during the first weeks of weight training are neurological adaptations.

Motor units and their muscle fibers are recruited according to size. According to the size principle, the frequency of motor unit use (recruitment) is directly related to the size of the nerve cell. Motor units with smaller nerve cells, such as those found in slow twitch motor units, are easier to recruit than motor units with larger nerve cells found in fast twitch motor units. Those motor units with the smaller cell bodies will be used first and, overall, most frequently. Those motor units with larger cell bodies will be used last during recruitment and, overall, least frequently.

The choice of muscle fibers is determined by force necessary to perform a movement and not by the speed of a movement.  

For example, lower threshold (easier to recruit) motor units may be exclusively recruited while lifting a very light weight, even when you try to lift it rapidly. However, in lifting a very heavy weight, all motor units are recruited. In general, the large high threshold motor units are only recruited when you exert maximal force. Absolute force is critical. As you fatigue during a workout, you use lower threshold units, even though you are training at 100 percent of capacity. This supports the importance of high quality (high intensity, low volume) workouts in your training program. These are the workouts that develop the strongest high threshold motor units.

The characteristics of fast- and slow-twitch motor units are largely genetically determined. However, compared with other types of tissues in the body, skeletal muscle is very plastic. This means that a muscle fiber can change dramatically in response to certain types of stimuli.

You can change a motor unit's characteristics by changing the nervous signals from the motor cortex.

This can happen when you train for endurance or subject muscles to low frequency electrical stimulation. In other words, if you do the wrong type of training (such as distance running when you are trying to increase strength), you will 'bias' the fibers towards endurance. Strength and power will be compromised.

Muscles adapt specifically to the nature of the exercise stress. The strength training program should stress the muscles in the way you want them to perform. The most obvious example of specificity is that the muscle exercised is the muscle that adapts to training. Thus, if you exercise the leg muscles, they hypertrophy rather than the muscles of the shoulders. Fibers and motor units also respond to the rate of force development. So, if you try to generate force rapidly, you will develop the muscles in a different way than when you generate force more slowly.

There is specific recruitment of motor units within a muscle depending upon the requirements of the contraction. The different muscle fiber types have characteristic contractile properties. The slow twitch fivers are relatively fatigue resistant, but have a lower tension capacity than the fast twitch fibers. The fast twitch fibers can contract more rapidly and forcefully, but they also fatigue rapidly.

The amount of training that occurs in a muscle fiber is determined by the extent that it is recruited. You can only train a motor unit and its fibers when you use it. High repetition, low intensity exercise, such as distance running, uses mainly slow twitch fibers. Endurance training improves the fibers' oxidative capacity. Low repetition, high intensity activity, such as weight training, causes hypertrophy of fast twitch fibers. There are some changes to the lower threshold slow twitch fibers. The training program should be structured to produce the desired effect.

Increases in strength are very specific to the type of exercise, even when the same muscle groups are used. Figure 3 shows the results of a study in which subjects performed squats for 8 weeks and made impressive improvements in squat strength. However, strength gains in the leg press were only half as much and gains in knee extension strength were negligible. Specific motor units are recruited for specific tasks. If a person is training to improve strength for another activity, the exercises should be as close as possible to desired movements. Likewise, when attempting increase strength after an injury or surgery, rehabilitation should include muscle movements as close as possible to normal activities.

Much of what we have learned about motor recruitment is useful to the practicing weight lifter. Following several principles about motor unit recruitment will help you master you motor cortex and better control the motor units in your major muscles.

 - Train specifically for competitive lifts. Be careful not to drift to far from presses, pulls, and squats in your workouts. Until biceps curls [once again] become a major powerlifting event, don't concentrate on them at the expense of more critical lifts. Having large, shapely biceps is of little use when you are trying to get a big rep in a contest. The time and energy you spent on your arms might have been better used working the prime mover muscles needed for weight lifting.

 - Don't overemphasize auxiliary exercises that ostensibly work the same muscle groups as the primary lifts. For example, many lifters do knee extensions to help improve performance in the squat. Several studies have shown surprisingly little transfer from these lifts to the primary exercises. As discussed, a study conducted in Canada by Sale showed that lifters who improved squat strength by 75 percent only improved knee extension strength by 3 percent.

 - Don't do too much endurance exercise if your goal is to gain maximal strength. Endurance exercise is important for good health. Unfortunately, classic exercises like jogging interfere with your ability to gain strength. Strength training will provide some small benefits against heart disease (although much less than endurance exercise). Serious weight lifters have a problem when trying to use exercise to prevent heart disease.

 - Train explosively. This means exerting as much force as rapidly as possible duri8ng the active phase of the lift. The largest, most powerful motor units are used in a lift when a large nerve impulse is sent from the motor cortex. You can influence this signal by lifting explosively. This doesn't mean cheating on lifts or moving light weights very fast. Rather, it means consciously trying to 'explode' during the power part of the movement. For example, when doing a heavy single on the bench, lower the weight into position, staying tight and controlled. Then, blast the weight upward. If you do this consistently in training, you will gain strength faster. Also, this skill will transfer to a contest so that you will lift to your actual strength potential.

 - Give yourself enough rest between training sessions. Remember, the high threshold units respond to absolute effort. You will only train them significantly when you have had enough rest. When you build rest into your program, you can plan heavy training days. Those are the days that develop the high threshold, strongest motor units. Those are the motor units that give you the big lifts.

 - Include enough quality in your program. Intensity is the most important factor in increasing strength and power. Don't do a lot of reps at the expense of singles, doubles, and triples in your program. Doing 30-40 reps of a lift with 135 lbs may cause you to fatigue, but it will do little to increase absolute strength.

The Bulgarian Olympic weightlifting team has had considerable success with multiple set, single rep workouts. Except for warmups, they don't do multiple reps when doing the Olympic lifts. From a theoretical standpoint, this method has a lot of merit - single, maximal reps cause your body to use the largest, most powerful motor units. Motor units must be used to be trained. Heavy singles call on the high threshold units that translate to bigger lifts.

You can make faster progress in your program if you will understand the way your motor cortex works and harnesses its power. Force the motor cortex to call on the largest motor units during training and you will have better results in weight lifting contests or wherever you need to exert maximal strength and power.     

Leroy doing some dumbbell work for his arms. This photo was taken some years ago, shortly after his injury and while he was getting back into shape again.

You need strong forearms to prevent elbow injuries. That, and proper hand position when working upper body with barbells and machines.

It's important to do upper body pushing and pulling exercises with hands in a user friendly position. This is best achieved with dumbbells. Since you can rotate the dumbbells there is little stress on the wrist and elbow. Barbells put the hands in elbow-unfriendly positions during pushing and pulling movements and when the thumbs are tightly wrapped around the barbell stress is aimed at the elbow. Here's how:

Outer elbow injury (tennis elbow) is caused by excessive pronation when a straight bar is pulled toward the body with an overhand grip as in wide grip chins, straight bar pulldowns, bentover barbell rowing, barbell upright row. Barbells are the culprit and, since the hand is locked to the bar and can't rotate, stress is put on the elbow. The wrist too. Use varying grip positions and do forearm work, as explained below.

Inner elbow injury (golfer's elbow) is caused by excessive supination when the arm is straight with the elbow locked. This happens when you are doing barbell curls and your straighten your arms out completely as the weight comes back to starting position. The hands aren't used to hanging at this angle. You can check it for yourself by letting your arms hang naturally by your sides. How are they hanging? In a neutral grip position. When dumbbells go back to starting position in the curl you are able to rotate the dumbbells into a neutral grip. Can't do this with a barbell, so the inner elbow takes a hit.

So if your elbows hurt, try doing all your curls with dumbbells. And do forearm work too. Here's where the barbell comes in. It's actually one of the few times I use a barbell anymore: barbell wrist curls for the inner elbow, and barbell reverse wrist curl for the outer elbow. I suggest doing both these exercises, 2 sets of 20 reps each at the beginning of your upper body workouts. This warms up the forearms, elbows, and grip. Before you begin rub some liniment like Sombra and/or DMSO in (if it's really sore), and put a loose elastic bandage over it.

Sombra:
http://www.sombrausa.com/
DMSO:
http://www.jacoblab.com/

Super-set wrist curl with reverse wrist curl and you will thoroughly warm up this area. Reduce the weight on reverse wrist curl as it is a stricter movement. Do this movement slowly and hold the contraction for half a second in the contracted finish position.

These are the two safest movements. Start light, keep the elbows warm and do your reps. When the elbows start feeling a little better you can add pronation/supination exercises. One example comes to mind and that is 'baton twirling'. Get a baton or light bar, hold it in the middle and twirl slowly: right hand counter clockwise strengthens inner elbow, opposite direction strengthens outer elbow.

Don't have a baton? Try dumbbell turnovers. Put a light fixed weight dumbbell on the floor, and with forearm resting on floor grasp the dumbbell. For right hand, turning left works the inner elbow; turning right works outer elbow.

Finishing up your arm workout with a gripper is a good idea too. This will strengthen your forearms and help your elbows feel better.

Reverse curl will strengthen this area too but don't start with these until the pain is almost completely gone and even then start very light.

Healing elbow pain depends on not doing exercises that hurt it Be careful of curling machines too. Any exercise that fixes your hands in a position that doesn't rotate may put excessive stress on this area.

Remember, if it hurts, don't do it.     

Many athletes spend their entire lives without ever tapping into the strength potential that exists throughout the lower arms. I personally made this mistake as a young athlete, and it is my hope that I can prevent others from doing the same.

Untapped Strength is a 244 page electronic book that is dedicated to lower arm development. This program is not intended for grip competitors, but rather athletes and exercise enthusiasts who wish to develop the lower arms to enhance performance and improve overall strength.

Throughout the book, I detail a simplified approach to lower arm training that is intended to complement your existing routine. Regardless of your athletic goals, stronger hands, fingers, and wrists will enhance performance and reduce risk of injury.

As for equipment requirements, there are options for everyone. You will find bodyweight exercises, free weight lifts, odd object lifts, several homemade tools, and even exercises that can be performed with regular household items. In other words, whatever you have is more than enough to start.

An abbreviated list of topics include the following:

• Indirect lifts that develop the lower arms
• Bodyweight exercises for the lower arms
• Odd object training
• Low-tech equipment tutorials
• Pinch grip training
• Thick grip training
• Support grip training
• Crush grip and finger training
• Wrist training
• Forearm development
• A simplified approach to lower arm programming
• And much, much more...

---

In the eyes of the law we may all be equal, but once you take up bodybuilding, it soon becomes obvious that we're not all equal in our response to exercise and our genetic potentials for building muscle. To paraphrase George Orwell's dictum in his famous satire on communism, Animal Farm, We are all equal, but some are more equal than others.

When they passed out the bodybuilding genetics, some of us got the gold mine, while others got the shaft. Consequently, one person can gain more mass and muscle in six months than another can gain in two years. To make matters even more confusing, despite the fact that all of a person's muscles are attached to the same body, we all have certain muscle groups that that we make fast and easy gains on and others on which we make slow, if any, progress. Even the champs have their weak bodyparts that don't respond as well as the rest.

Arnold Schwarzenegger, for example, could never get his thighs to match his massive torso, and Sergio Oliva's biceps, while huge, never had real peaks. Lee Haney also had problems with his biceps, while Robby Robinson lacks calves, Johnny Fuller has high lats and Vince Taylor lacks upper pecs. There are very few bodybuilders whose physiques are so complete that they don't have any poor muscle groups.

For me it's always been especially difficult to build my pecs. This has always frustrated the hell out of me because I just have to look at a weight and my delts grow. They grow when I do curls, for goodness sake!

My lats also respond well and grow fast, but my pecs, especially my upper pecs, have always developed slowly. I have to blast my chest just to get a bit of response, and what muscle I get seems to be in the lower sections, so I've always been envious of guys who have pecs that jut out from their necklines.

On the other hand, I know guys who can do set after set of presses and laterals and can't get a pump in their delts, yet they can do a few sets of bench presses and blow their pecs up like balloons. That's the way it is. Nobody says that life is fair. What I've discovered is that if you have a structure that's not conducive to building thick, full pecs, particularly in the upper portions of the pec major, you have to resort to special methods to get your muscles to respond.

The number one requirement for getting your pecs to grow is very high intensity training. Certain intensity techniques, including pre-exhaustion, super-sets, tri-sets and drop sets are very effective with chest training, especially when straight sets fail to work. Another way to increase tension and actual work load on the target muscles is to hold the weight in an unorthodox way.


Techniques for Problem Pecs

The trouble with traditional chest training is that it's hard to isolate your pectorals on compound exercises like the bench press. The the bench press is the second most popular exercise, after curls, in gyms everywhere, but - let's face it - some people's structures just aren't suited to flat-bench pressing. For those folks it's a better idea to perform bench presses to the neck, and it also helps to bring your legs up and cross them over your body, which forces you to hold your back flat and keeps you from arching or cheating. If you keep your elbows wide and pulled back in line with your shoulders and lower the bar slowly to your neck, you should realize more development in your upper pecs, which will improve overall chest shape and help you avoid that unsightly hollow in the upper chest that's so common among bodybuilders.

Here's a tip from Larry Scott, the first Mr. Olympia, that makes bench pressing to the neck even more effective. Twist your hands as you hold the bar so it runs diagonally across your palms, not straight on. Your thumbs should be under the bar, with your little fingers on top and the forefingers of each hand on the front side of the bar and almost pointing at each other. This is the opposite approach to the one some powerlifters use. To make it easier to visualize, think of this as attempting to have your knuckles facing each other when you bench press. It's all about making your elbows go high and wide, not low and tucked.

The first thing that happens when you hold the bar with a diagonal grip is that your elbows go high and wide. That's good because the more you twist your hands, the higher and wider your elbows go, and this position greatly increases the stretch to your upper pecs. Larry recommends that you consciously keep your elbows high and wide throughout the full range of motion. If you do the exercise this way, you'll get 100 percent more stretch in your upper pecs than you were getting before. If, as you perform your reps, you begin to feel the stretch lessening, you've allowed your elbows to come forward and drop. Keep them high and wide at all times, and your upper pecs will burn like crazy.

Another point about bench presses to the neck is that you don't quite lock out at the top. Instead, stop an inch or so short of full lockout to keep constant tension on your pecs, but don't get into the bad habit of only doing half-reps. In the quest for constant tension a lot of lifters start off doing three-quarter reps, which is permissible, and then they gradually shorten the range of motion to the point where the bar only moves eight or 10 inches at most, and they're doing half-reps, if that. This causes the pecs to miss out on quite a bit of work. Constant tension is great, but try to maintain it over the largest range of motion you can, not the shortest.

Bench presses to the neck performed Scott-style are even more concentrated and effective when you use the Smith machine because you don't have to worry about balancing the bar. All you have to do is press and focus on making your pecs pump and burn. From is more important than sheer weight, so it's better to use moderately heavy poundages than super-heavy weights, which encourages cheating and poor form.

By the way, setting your grip and arms so the bar runs diagonally across your palms works great on incline presses as well, especially when you do them on the Smith machine. If you find it difficult to make your upper pecs work hard on this movement, try doing them this way. Believe me, your upper chest will ignite.

The same diagonal grip also works with dips. The wide-grip dip, sometimes known as the Gironda dip, calls for you to invert your hands, or turn them inward so that your palms face out and the knuckles of your hands point at each other, not forward or outward. This forces your elbows to move out wide and puts all the pressure on your pecs. The Gironda dip is best done on V-dipping bars which are 34 inches wide. If it hurts your wrists to dip when using this technique, try taking a wider grip on the bars. The wider you go, the less it hurts your wrists and the more stress it places on the outer and lower sections of your pecs.

Dipping this way builds the outer and lower pecs. Regular dips performed with your elbows back primarily build front delts, triceps and lower pecs.


Align Your Body Right

Whether you're doing bench presses, incline presses or flyes, make sure that you align your body before you begin so your pecs get the mechanical advantage, not your delts or triceps. Many people are what training expert John Parrillo - -

http://www.parrillo.com/

Free issues of Performance Press from 1990 to the present.
Almost 300 issues:

http://www.parrillo.com/publications.asp

 - - calls "delt bench pressers" because they flatten out their chests at the top of the movement and push the bar up using delt strength, not pec strength. To change this and become a pec bench presser, you have to set up your pectoral girdle before you begin the first rep to put the tension on the right muscles.

Take the bar from the rack and roll your shoulders under your body. Feel as as though you're pushing your rear delts down toward your waist, and keep pushing them down hard throughout the set. Never let up. At the same time arch your sternum, or chest bone, up. As the weight goes up, push through with your pecs, not your delts. Keep your shoulders down and back.

In addition, move the bar in an arc, not straight up and down. The arc allows you to contract your pecs hard at the top. I suggest that you practice with light weights until you get the motion down pat.

Use the same delts-pushing-down, chest-pushing-up position on flyes so you keep your delts out of the movement as much as you can and your pecs are the primary movers.

One final tip for when you're doing dumbbell presses or flyes. You'll get a harder pec contraction if you turn your palms in at the very top.


The Pre-Exhaust Principle and Your Chest

The technique of pre-exhaustion was invented by my friend and mentor Bob Kennedy, who announced to the world in a 1968 Ironman article that performing lateral raises before presses had enabled him to work his delts much harder than normal.

http://ditillo2.blogspot.ca/2012/04/original-pre-exhaust-article-robert.html

Arthur Jones of Nautilus fame later expanded the pre-exhaust principle to include flyes before bench presses for pecs, leg extensions before leg presses for thighs, and pullovers before pulldowns for lats. In effect, performing any isolation movement for a specific muscle before a compound movement for the same muscle pre-exhausts the target and permits you to train it with greater intensity.

The idea behind the pre-exhaust principle is simple. You can work a particular muscle structure much harder than is otherwise possible if you eliminate the weak links that prevail in all basic compound movements, which are exercises that involve two or more muscle groups. Since this is a chest article, let's use chest exercises as an example.

The problem with popular compound chest exercises, such as bench presses, incline presses and dips, is that you hit muscular failure when the weakest of the involved muscles, the triceps, can no longer perform. Since this occurs long before you work your chest muscles to any significant degree, your triceps grow well but your pecs typically become underdeveloped.

By performing an isolation exercise such as flyes or pec deck flyes before a compound chest exercise, like bench presses, incline presses or dips, you can pre-tire, or "pre-exhaust" the chest muscles and correct this problem. By the time you begin the compound movement your pecs are already tired and exhausted, but your triceps are still fresh and strong. Then, when you hit failure on the compound exercise, it's because your pecs have given out, not your triceps. There are two ways to use the pre-exhaust principle for chest training. You can do standard pre-exhaust supersets, taking little rest between exercises, ot you can do modified pre-exhausts, performing three to five sets of the isolation movement before you begin the compound movement. In our example that means 3 to 5 sets of flyes before you begin your benches or inclines.

Either method is effective and both can be used to good advantage. Here are some sample routines:


Upper Chest Pre-Exhaust Superset Workout

Pec Deck Flyes - 4 x 8-12, superset with ->
Smith Machine Incline Presses (diagonal grip) - 3 x 8-12, 1 x 25.

Incline Flyes - 3 x 8-12, 1 x 25.
Cross-Bench Pullovers - 2 x 12-15.


Upper Chest Modified Pre-Exhaust Workout

Incline Flyes - 4 x 6-12, 1 x 20-25.
Pec Deck Flyes - 3 x 8-12.
Smith Machine Incline Presses (diagonal grip) - 3 x 6-10, 1 x 20-25.
Flat Bench Dumbbell Presses - 3 x 6-10.
Cross-Bench Pullovers - 2 x 15.


Modified Pre-Exhaust Overall Chest Shaper

Pec Deck Flyes - 3 x 10-12.
Incline Flyes - 3 x 8-12.
Bench Presses to Neck (diagonal grip) - 3 x 6-10.
Incline Dumbbell Presses - 3 x 8-10.
Cross-Bench Pullovers - 2 x 15-20.


Building the Upper Pecs with Supersets and Trisets

Although you're performing supersets when you do standard pre-exhausts, they're not regular supersets, because you perform the isolation movement first, before the compound movement. By supersetting flyes after bench presses or incline flyes after incline dumbbell presses, however, you can greatly increase the training intensity on your pecs and force a lot of blood into the muscles. Furthermore, by doing trisets in a special way, you can incorporate the benefits of both pre-exhausts and supersets into one set. For example, here's one of my favorite combinations for the pecs:

Triset:
Pec Deck Flyes ->
Smith Machine Incline Presses (diagonal grip) ->
Incline Dumbbell Flyes.

This works well because the three are different types of chest exercises and don't work the muscles in the same way. Larry Scott often trisets incline dumbbell presses, incline barbell presses and incline dumbbell flyes, but many guys are going to have a problem with that mix because the incline dumbbell presses and incline barbell presses both work the triceps heavily. By the time you finish the barbell presses your triceps are fried. In the triset listed above, your arms remain fresh because the triceps are only used on one exercise, the incline presses.

Sometimes I do bench presses to the neck before the triset and finish with a few rounds of cross-bench pullovers. This enables me to use a heavy-light system and really give my pecs a good workout. Try it sometime, and you'll know what I mean.

Here's the complete routine:

Triset Overall Pec Program

Bench Presses to the Neck (diagonal grip) - 3 x 10,8,6.

Triset (3 or 4 rounds) :
Pec Deck Flyes - 10-12 ->
Smith Machine Incline Presses (diagonal grip) - 6-10 ->
Incline Dumbbell Flyes - 10-12.

Cross Bench Dumbbell Pullovers - 3-4 x 10-12.    

If you don't feel your pecs on this one, you better check your pulse.

Another of my favorite combinations for chest is incline dumbbell flyes after incline dumbbell presses. I like to do this superset after four or five sets of bench presses to the neck, a routine that pumps up the upper pecs. Because they are small muscles, it's very difficult to get much lactic acid buildup in the upper pecs, and it's also hard to get and maintain a pump. Even so, this superset blasts the area and fills in that hollow at the top of the chest.

To stress your upper pecs even more and get fuller development, adjust the angle of the bench after each superset, going from a low incline of 20-25 degrees up to 70 degrees.

Here's the complete routine:

Superset Upper Pec Routine

Bench Presses to the Neck - 4 x 10,8,6,15-20.
superset: Incline Dumbbell Press - 4-6 x 8-12 ->
Incline Dumbbell Flyes - 4-6 x 8-12.
Cross Bench Pullover - 3 x 15.

If you lack inner pecs, finish with some cable crossovers or pec deck flyes, and if you need more lower-pec development, add some dips. Three sets of each should do the trick.

The following variation incorporates both pre-exhaust and regular supersets:

Combination Superset Upper Pec Routine

superset: Pec Deck Flyes - 3-4 x 10-12 ->
Smith Machine Incline Presses (diagonal grip) 3-4 x 8-15.

superset: Incline Dumbbell Press (varied angles) - 3 x 8-12, 1 x 20-25 ->
Incline Dumbbell Flyes (varied angles) - 3 x 8-12, 1 x 20-25.


The Beauty of Dumbbell Work

Because you can lower dumbbells below the level of your torso on flyes and presses, you can give your pecs more stretch than they get when you use a barbell. A basic rule of exercise physiology states that the more a muscle is stretched at the beginning of a rep, the harder it can contract at the finish. This adds up to greater muscle stimulation and growth. I can't emphasize enough the importance of getting a good stretch on all your chest exercises.

Dumbbells also give you greater pec isolation. When you use them, your pecs do more work, which is why so many people who get little results with barbell bench presses and inclines often do much better with flat-bench and incline dumbbell presses. If you've been performing lots of barbell chest movements and have little to show for it, switch to an all-dumbbell chest routine for a while.     

The techniques used with the following workout are the same as those required for the previously listed routines. In this case begin with flat-bench dumbbell presses, starting light and pyramiding up in weight on each set as you would with a barbell. Do 4 or 5 sets, decreasing your reps from 12-15 down to a hard 6, then drop the poundage and pump out 20-25 reps on the last set.

The next step is to perform 6 supersets of incline dumbbell presses followed by incline dumbbell flyes, adjusting the angle of the bench every 2 sets. Do 2 sets at 25 degrees, 2 at 45 degrees and 2 at 60-65 degrees. On the last set reduce the weight and do 20-25 reps of each exercise, really burning out your pecs.

You finish with three sets of cross-bench dumbbell pullovers, at 15-20 reps per set, supersetted with 3 sets of Gironda dips, on which you do as many as you can get. Stretch your pecs on each rep and take breaths as big as possible on the pullovers. On the dips lower as far as you safely can for maximum stretch, and keep your elbows wide.

Here's the complete routine:

Dumbbell Chest Routine:

Flat Bench Dumbbell Press -
4-5 x 12-15, 10, 8, 6, 1 x 20-25.
Incline Dumbbell Flyes (varied angles) -
4 x 8-12, 1 x 15-20.
superset:
Cross-Bench Dumbbell Pullovers - 3 x 15-12 ->
Gironda Dip - 3 x failure.

For variety do the incline flyes before the incline presses in pre-exhaust style at every other workout. This will shock the muscles and keep you growing.

Here's an all-dumbbell routine that hits every section of the pecs hard. Less experienced trainees can do 3 supersets of each combination instead of 4.

Dumbbell Superset Strategy:

superset:
Incline Dumbbell Presses - 4 x 8-10 ->
Incline Dumbbell Flyes - 4 x 8-12.

superset:
Flat Bench Dumbbell Presses - 4 x 6-10 ->
Flat Bench Dumbbell Flyes - 4 x 8-12.

superset:
30 degree Incline Dumbbell Presses - 4 x 8-10 ->
30 degree Incline Dumbbell Flyes - 4 x 8-12.

Cross-Bench Dumbbell Pullovers - 3 x 15.

Reverse the order of the exercises in each superset at every other workout and do them in pre-exhaust style. If you pecs aren't pumped after you complete this workout you're definitely loafing and not serious about building your chest. You should be drenched in sweat and your pecs should be on fire after this routine.

If your weren't blessed with the structure and insertions for building big pecs, you'll have to earn them the old-fashioned way - through hard, intensive work. Train at an extremely high intensity; aim for a good pump and a deep burn in the target muscles, which indicates fatigue-producing buildup, and go for a maximum stretch within the safety limits on every rep. Use constant tension when you can, but over the largest range of motion possible.

End.  



 

(1983)

Dan walked away from the incline bench with a look of disdain as one of THE GYM members futilely did set after set of incline dumbbell presses. Dan had reiterated to the guy time after time that he was overtraining, but the guy kept coming on, burning up nervous energy and precious tissue. Intensity of effort is the key that Dan has been trying to get across to the members, but this is easier said than done. At times Dan has to incorporate heavy-light supersets and compound sets just to get a member INTENSE enough; not that these systems, in themselves, are creating growth - they are getting the individual to get deeper into the amount of effort he is putting into each set.

I went down to Studio City the other day to visit Vince Gironda and rap with him. He has remodeled his famous gym and added some very earthy and beautiful benches made out of thick wood. The benches are of unique and functional design, yet have a medieval or old-world appeal to them.



 
"They make fun and ridicule me," Vince said solemnly, "but once they see he finished product they all want to get on the bandwagon. When I started this project a lot of people put me down for the idea, but it has become popular and effective. Here, look . . . " With that, Vince whisked me over to the old Walt Baptiste leg press machine that Vince has used to make famous chests like Scott's, McArdle's and may others.


Underneath lay a wooden bench that had been shaped like a woodcutter's bench and smoothed down by hand. In the ends were hewn and smoothed wooden pegs instead of screws (how complete - how thorough).

He kept cracking jokes and telling me to pay attention to the important stuff, which was becoming almost impossible with the great influx of things he was throwing at me. I slid under the cross bar and was surprised how comfortable the bench was to lie on.

"Go ahead and try a couple of reps. It is was good enough for Scott it's good enough for you!" he quipped. "See how comfortable a wood bench can be if it's shaped properly and treated."


Actually, I was surprised at how little I was aware that the bench I was on was made out of wood. With that Vince motored over to a unique tricep pushdown bench, set at an angle to fully work the entire triceps area. What a machine! This guy has ALWAYS put together the MOST advanced benches and machines that are functional, and he's been doing it for the last 25 years. Vince became more and more excited as he showed me around. It was like watching this craftsman leaping around his shop of watches and clocks. Stopping here and there to give you a piece of the item's story. What a trip!

Vince then told me of his latest protege, 42-year old Bill Howard. Bill has recently been training under the guidance of Gironda and has made unbelievable improvement.


Recently he took second in the IFBB Mr. International and that ain't hay, brothers. I remembered Bill from the early days of Joe Gold's, but he never looked that impressive. Bill always had a well rounded and symmetrical build, but now he was getting shapely mass and deeper cuts.

In 1972 I was in the IFBB Mr. Western America and Bill competed in the tall men's class. I hadn't seen Bill for years and I don't think he recognized me, but we rapped during the breaks in the show. He was unassuming and very casual, yet ready to go and he looked better than ever. We didn't talk training, but hit on the happenings of the evening because talking of training when Arnold is guest poser and there are scads of chicks in the audience just doesn't make sense. Top that with a mind-splitting exhibition by Ken Waller and you ARE distracted from the talk of your training.

So, little did I realize that Bill Howard, newly accepted Doctor of Chiropractic, had begun utilizing some of the Gironda principles. Vince told me he had Bill doing only 3 sets of Sissy Squats for the thighs.

2nd from Left

Tri-sets (Triceps-Biceps-Triceps) and Giant sets have been discussed in a previous triceps article, and there are other methods which I will get into for the guy who has been training pretty hard for about 3 or more years. The basic format of 3 to 6 sets an exercise still holds true, but in his case he may have to do two or three exercises to fully work a stubborn muscle group. This is where you see advanced men doing 10, 15 and 20 sets per bodypart; they are doing 2-4 different exercises to shock a muscle group from all sides. More on this at a later date.

I have previously described a method called the Weight Star Method which I use as a growth technique. Whenever I use a heavier weight for the same amount of reps as my last workout on an exercise - or if I do more reps with the same weight - I put a star beside the exercise. This applies only to my last set, and I've learned that if I'm going to use more weight than I did before - and I don't use much more, maybe 5 lbs - I employ three sets of each exercise, especially at the beginning of the workout session, to properly warm up the muscles and get a good pump for each exercise movement. Two sets sometimes aren't enough when you are using heavier weights. I stretch longer between sets and rest longer too, to enable me to handle the heavier load.

When I employed the weight star method in the past I usually exceeded my previous poundages on about one third of the exercises I'd perform in one workout. These weren't my all time greatest performances, but my most recent best efforts, usually compared to to the last time I did the exercise. Instead of constantly skipping around with new exercises every workout, I keep the exercises I've found to work best for me, that give me a pump in the desired area and don't aggravate injury. Over my almost 50 years of consecutive weight training there are quite a few exercises I can no longer perform because they hurt. My rule is "If it hurts, don't do it." Sort of the antithesis of "No pain, no gain," a maxim religiously adhered to by younger bodybuilders inexperienced with injuries. Not that I'm that smart, the longer I train the more I realize how much I still don't know, and I'm still learning. So I stick with the exercises that feel good, give me a good pump exactly where I want it, and don't cause joint pain. Naturally, these exercises are determined by what equipment yo have access to in your training facility. I have just about everything in my 600 square foot Zane Experience Gym and I hate to train anywhere else. And from time to time I "invent" new exercises.

As part of an innate natural curiosity, I've always been interested in discovering new movements, exercise pathways, the groove which resistance moves through, the pattern it traces out in three dimensions. It's very interesting to find new movements on an exercise machine as well as more standardized basic equipment. Here are a few variations I've been using lately in my workouts and how they can be helpful. [You can, of course, adapt these ideas to the equipment you have available, or use these ideas to create your own ideas on various training movements.]


Using the Hoist V-1 Machine
Preacher cable curl, rope preacher cable reverse curl, overhead press lying flat on my back, and decline press in vertical position.

Hoist Hyperextension Bench
I've  been doing hyperextensions supersetted with leg curls, and barbell curls leaning over the hyperextension bench.  

I'll explain more about these movements in the context of my current workout routine. I'm going to describe my 3 way split workout and give the poundages I've worked up to compared to what I was using a few months ago.

As I continued to grow stronger each workout I wondered just how strong I would become, when would it be time to cut back the poundages and go for more reps with less rest between sets. This is how ti always worked for me in the past: build up the weights over several months, usually during the spring and early summer, then late summer and early autumn keep the poundages I've grown accustomed to and do more reps with less rest between sets. I got my answer to this question in early June, but first things first.

My torso workout consisted of 10 exercises. I'll list each one with my best weights and reps and compare this to what I was doing previously.

Front Pulldown -
Now: 150 x 12, 165 x 10, 180 x 8 reps.
Before: 135 x 12, 145 x 10, 155 x 8.

Low Cable Row -
Now: 165 x 10, 180 x 8.
Before: 120 x 12, 130 x 10.

Shrug on Panatta Curl Machine -
Now: 168 x 12, 178 x 10.
Before: I was not doing any shrugs.

Rear Deltoid Machine -
Now: 120 x 12, 130 x 10.
Before: 70 x 12, 80 x 10.

One Arm Dumbbell Row -
Now: 70 x 10, 85 x 8.
Before: 40 x 10, 50 x 8.

One Arm Rear Deltoid Machine -
Now: 195 x 12, 220 x 10.
Before: I was not doing this exercise.

V-1 Incline Press -
Now: 100 x 12, 110 x 10.
Before: I was doing front press on a Soloflex Machine with springs and 20, then 30 lbs added resistence. Both movements are arc presses where front delts and upper pecs are worked. But the V-1 allows me a neutral grip and feels a lot like the Arnold Press we did with dumbbells in the 1970s.

V-1 Decline Press -
Now: 110 x 13, 120 x 11.
Before: Low incline dumbbell press: 40 x 10, 45 x 8.

Pec Deck -
Now: 145 x 10, 165 x 6.
Before: 115 x 12, 130 x 10.

Pullover Machine -
Now: 160 x 10, 170 x 8.
Before: 140 x 10, 150 x 8.

This was during my initial 2005 experiments with nanotechnology patches [Building the Body, Spring 2005]. The results were quite dramatic. My strength increased rapidly, and I also noticed something interesting from using these heavier weights in the more recent workouts. Not only was I stronger but I felt like training heavier. I was being motivated by the strength of my new success. Previously I felt resigned to never using more than 50 lbs on one dumbbell rows; now I had to make up a new 85 lb dumbbell to do this exercise. Following the dumbbell row with one arm rear delt machine where I push the roller back with one elbow, sort of like a one arm row but not involving the biceps, gave me an incredible pump after each superset. I felt huge and wide, and my lats were hanging way out to each side.

Along with my new training drive was a difference in soreness latency. I didn't get sore the day following the workout, the main soreness effect hit home two days after the workout. I reasoned it was that the heavier weights penetrated down deeper into the muscles and the resulting micro trauma took longer to heal. Given adequate rest, I found myself growing and went from 178 to 186 lbs with a slightly smaller waist.

I'd been applying the nanotechnology patches to the shoulder points at 8 a.m. and removing them 15 hours later. I did feel more energy throughout the day, but the main effect I noticed was increased strength in my workout, requiring more time for recuperation in order to grow.

It was the same story on legs. After a day of rest, I'd apply the patches in the morning on each calf an inch below the outer part of my knees, and several hours later do the following workout:

Leg Curl -
Now: 90 x 12, 100 x 10.
Before: 70 x 12, 80 x 10.

I was getting as strong as I had been while training for the Olympia on this one. Immediately after each set of leg curls I'd superset hyperextensions for 15 reps, on my new Hoist angled hyperextension bench. My hamstrings got a maximum pump; even my calves got pumped. After adequate one leg up stretching I'd move on to -

Leg Extension -
Now: 160 x 12, 180 x 9, 200 x 6.
Before: 150 x 12, 160 x 10.
I supersetted this with -

Leg Press -
Now: 200 x 12, 220 x 10, 240 x 8.
Before: 140 x 12, 150 x 10, 160 x 8.
This method of doing leg presses immediately after leg extensions is really demanding, making me breathless, as well as giving a tremendous quad pump. I needed a good 3 to 4 minutes rest between each of these supersets.

Then it was time for Leg Blaster squats. I changed my foot position by moving them all the way forward, put on my lifting belt for this one to keep my lower back warm.
Now: 160 x 12, 170 x 10, 180 x 8, compared to
Strict Sissy Squat: 80 x 12, 100 x 10 then.
My new form wasn't as strict as the former sissy squat but it wasn't cheating either - I was going deep into the squat keeping my upper body erect, not sticking my butt out in back as in the case of conventional barbell squatting.

I was actually becoming too strong for my own good.

Wondering how long these new strength increases would continue, I plodded ahead using heavier weights in most exercises each workout. I should have known better from past experience that there is a limit to strength gains. If you keep using heavier and heavier weights you find your limit and it is accompanied by injury.

The clue I should have paid attention to was the fact that my calves had been getting very sore and I wasn't even doing that much calf work, usually donkey calf raises on the Nautilus Multi Purpose machine, 20 reps with 200, 15 with 220, then a drop set on seated calf raises doing 120 x 5, 110 x 5, 100 x 4, 90 x 4.

On May 12th I decided to go for reps with 110 in the leg curl after having completed 10 with 110. My lower hamstrings were tight and after a few reps with 110 I let the weight stretch down a little too far and felt a sharp pain in the back of my left knee. So much for heavy leg curls, I thought, at least I could train everything else heavy, I'd just back off the weight on leg curls. Next leg workout, which was almost a week later, I used 40 then 50 lbs in the leg curl and subsequently worked up to 70 for 10 reps without any pain. Everything seemed to be okay, or at least so I thought.

After my trip to Venice Beach to receive the Muscle Beach Hall of Fame Award - I'd walked around a lot with a 30-lb back pack containing all my gear for the trip - I went through a two day sequence of workouts with a client. We did upper body work one day, and legs the next day. I only did one set of calf raises, 18 reps with 220 lbs in the donkey calf raise and the next day my calves were really sore. The following day I was shopping at a local health food store with Christine when my left calf went into severe spasm. Limping back to my car, I took off my jeans when I got home to discover my left calf had swollen up at least an inch.

This calf has always been a little smaller than my right one, now I had made it bigger! Not exactly what I had in mind, it was so sore I couldn't walk for two days, and then began limping around, applying brief ultra sound once a day, DMSO at night and ice before bed. Christine finally persuaded me to see a doctor, so we drove to Kaiser Permanente clinic a few days later. The doctor wasn't very encouraging, he said I may have torn my gastrocnemius or soleus and not to work out for 8 weeks! I told him I had to train, but I'd take it easy and not do any leg work until the swelling and soreness went away.

The next day I spent the afternoon getting X-rays, blood tests, and ultra-sound on the calf and thigh to see if a clot had developed. The blood test showed that clotting factors were in my blood so I had the ultra sound test done and it showed no clot. So I took my pain medication and went home, staying off my feet as much as possible.

As I write this, almost two weeks later, I'm walking normally, doing ultra sound and ice every day, still not training legs, but working torso one day, resting two days, then hitting arms. What I learned from the hospital diagnosis is that I had developed a 'Baker's Cyst' caused by a slight tear in my upper calf insertion in the back of my knee from the heavy leg curls. The cyst was a small mass on the back of the knee filled with sinusoidal fluid and the stress of the trip to Venice Beach and subsequent calf work afterwards caused the cyst to rupture, the fluid leaked out and the calf swelled up. It's slowed me down but hasn't stopped me. Leg work is out for now, probably not for much longer, as soon as the leg gets back to normal I'll start light stuff again. Upper body workouts are undeterred, I'm just not going heavier for now. Here's my arm workout -

Close Grip Bench Press on Smith Machine -
110 x 20, 130 x 12.
I've always noticed more growth in my triceps when I do close grip bench presses with the hands 12 inches apart. You can do this with a barbell or an EZ curl bar, but I prefer the isolation of a Smith Machine.

After I complete my several sets of close grip benches on my Smith machine, doing very slow negatives and not quite locking out at the top, holding the arms back stretch with both arms for 15 seconds after each set, I start on the mainstay of my triceps routine:

Dip Machine:
165 x 12, 175 x 10, supersetted with
Triceps Extension/Pressdown:
45 x 12, 50 x 10
to a burn.

This superset for triceps gives me an incredible pump. The idea is to do a compound exercise that works large muscle groups and triceps as well, then without any rest go right to a triceps isolation exercise movement and just keep doing reps until a burn comes on. I hold the lockout position on the pressdown/extension for a second and bring the bar back to my forehead with a slow negative. Right afterwards I do the one arm shoulder stretch, then wait a good three minutes before I repeat it with heavier weights.

I've found it much more productive and time saving to train arms like this, with no rest between the 2 exercises of the superset. Go for a burn and you won't need to do endless sets. Of course, once I  get rolling with my summer workouts I'll add another superset to this combo.

Sometimes I do a few sets of one arm dumbbell extension at the end of my triceps workout to isolate the rear long head of the triceps, stretching really low with the dumbbell each rep. I lean slightly backward when doing this to get as deep as possible and don't lock out at the top of the movement. Between sets I do the one arm shoulder stretch.

Then it's time for biceps work. I usually start with 2 sets of one arm curls on my Panatta Machine (if you don't have access to one of these, one arm dumbbell concentration curls are an excellent substitute). I use 55 lbs for 12 reps, then 66 for 10 reps.

Next it's face down incline bench curls on the hyperextension bench.
60 x 12, 70 x 10.
Another variation of this exercise I like doing is with 20 to 25 lb dumbbells, leaning forward on a 70-degree incline bench. This peaks the biceps when I curl the dumbbells all the way up.

I finish off biceps with preacher cable curls.
100 x 10, drop to 80 x 8, rest 3 minutes, 110 x 8, drop to 90 x 6. I get an incredible burn doing these two drop sets and I'm convinced my biceps will grow this summer by continuing this treatment. That takes care of biceps, only 3 more exercises for forearms to go.

Preacher bench rope reverse curl -
80 x 10, drop to 70 x 6 then
Barbell wrist curl -
80 x 30 fast reps then
Gripper for 20 reps and that's it for arms.

I've been doing leg raises, hanging knee ups, crunches, and seated twists a the end of upper body workouts. I still have to take time off before I start serious leg work again, so I've been training torso, resting 2 days, then training arms and resting 2 days, then training arms and resting 2 days. I'd started treadmill and stationary bike (along with my archery training - I'm getting the hand of shooting left handed, and getting more accurate), but now this will have to wait until the calf heals completely. I plan to increase the ab work to 500 or more reps per workout (I keep telling myself this but it hasn't happened yet). In the past my serious training starts after my birthday the end of June, as I suspect it will this year. I plan on reaching a peak before Thanksgiving this year so I'll have something specific to be thankful for.     



 

July, 2014
The ability to walk upright on two legs is one of the major traits that define us as humans; yet, scientists still aren't sure why we evolved to walk as we do. In Born to Walk, author James Earls explores the mystery of our evolution by describing in depth the mechanisms that allow us to be efficient in bipedal gait. Viewing the whole body as an interconnected unit, Earls explains how we can regain a flowing efficiency within our gait--an efficiency which, he argues, is part of our natural design.This book is designed for movement therapy practitioners, physiotherapists, osteopaths, chiropractors, massage therapists, and any bodyworker wishing to help clients by incorporating an understanding of gait and its mechanics. It will also appeal to anyone with an interest in evolution and movement.Drawing on recent research from paleoanthropology, sports science, and anatomy, Earls proposes a complete model of how the whole body cooperates in this three dimensional action. His work is based on Thomas Myers's Anatomy Trains model of human anatomy, a holistic view of the human body that emphasizes fascial and myofascial connections.Earls distills the complex action of walking into a simple sequence of "essential events" or actions that are necessary to engage the myofascia and utilize its full potential in the form of elastic energy. He explains the "stretch-shortening cycle"--the mechanism that is the basis for many normal human activities--and discusses how humans take advantage of isometric contractions, viscoelastic response, and elastic recoil to minimize calorie usage. This streamlined efficiency is what enabled our first ancestors to begin to migrate not only seasonally but also permanently to new lands, thereby expanding the natural resources available to us as a species.







Yes, bodybuilding can be easy, if one knows and understands the fundamentals and applies them accordingly. I recall only too well the strict advice I got from some of the more experienced men whom I questioned about bodybuilding at the time I first became interested in it. Every one seemed to stress the importance of following the training program just as it was planned, and especially doing the exercises correctly and to follow the exact number of repetitions. I remember how meticulous I was doing my exercises the first year or so. I was careful not to deviate from the rigid position that was indicated in this course. Naturally, since I was anxious to get the most out of my training, as everyone who undertakes to develop a better body, I followed the training system exactly to the letter, using only the number of repetitions and exercises recommended.

York Courses: 1,2,3,4.

It may seem odd to some the the bodybuilders today that anyone could improve from such a brief training routine, but I can honestly say that I actually improved on that system, and feel that every beginner should train along similar lines before attempting to use heavier training methods. In time I came to realize that it wasn't necessary to be so strict in my training, and even later learned that bodybuilding was quite simple. Nevertheless, I never regretted my 'apprentice period' and felt it had much to do with the improvement of my muscles later on. This coaxing period is very important to all beginners and should be continued until sufficient improvement and knowledge have been acquired that will them to meet the ever-increasing demands of the muscles.

On the other hand, one of the most common errors that any experienced bodybuilder seems to make is to pattern his own training after that of one of the more experienced bodybuilders who has graduated into the advanced class and is capable of employing a more strenuous training routine. What most beginners fail to understand is that any bodybuilder with enough training experience can train more vigorously and still continue to make improvement, whereas a beginner or near-beginner is bound to overwork his muscles if he attempts to follow such a program. However, if one were to delve into the earlier training methods of such a man one would discover that his earlier training methods didn't differ too much from any any beginner today. But the inexperienced bodybuilder is so enthusiastic that he doesn't realize this. All he knows is that he wants to develop big muscles and develop them fast and feels that any program advocated by a well-developed man is the best to follow. It is, but only if your muscles are accustomed to heavier training and can stand a lot of exercise. It seldom works well for the inexperienced man and he is better to leave such training alone until he has progressed to that point where he is prepared for it.

What's more, whenever an inexperienced fellow employs the training system of a more advanced bodybuilder and fails to obtain the results that he feels should be his reward, he may blame it upon himself, or on his lack of rest or a wrong diet and on almost anything else except on the training program he's following. He just can't believe that there is anything wrong with the training system and continues to follow it in the face of disappointment. Actually, the training system is at fault in most cases because, when the muscles are exercised too strenuously at this early stage they become too 'toughened' and all improvement seems to be arrested. This as you can see is truly a crucial point for many beginners and quite a few abandon the idea and content themselves with the thought that they weren't meant to possess a well-developed physique.

Contrary to different opinions of revolutionary nature expressed by certain 'authorities', I personally don't believe that muscles can be forced to grow at this early stage by employing vigorous training. Muscles respond best only when they are coaxed and eased along at the beginning. Once they have been accustomed to progressive training and require more vigorous training to stimulate further growth, they should be trained harder . . . but not before. The novice should take pains in coaxing his muscles by observing the elementary principles of training and using the correct method of performance, and once this has been achieved bodybuilding is really quite a lot easier.

Furthermore, it is important to avoid being misled into believing that heavy training is as good for the novice as it is for the more experienced. It's not, at least not during the first several months. The muscles must first be conditioned to the training routine, during which time they acquire better endurance and the ability to contract more forcibly during any performance. All this helps to round out the muscle and shape of it.

Of course anyone who deals in problems of this nature, as I do through the medium of correspondence, understands the frustrations of the novice when he fails to make the gains he is training towards. And, frankly, a lot of this frustration can be avoided if the beginner would only reason things out and realize there is a difference between the training for the advanced bodybuilder and the tyro. Once he gets this straightened out in his mind he won't make the mistake of trying to adopt anything not suited to him.

Sig Klein, for example, always starts his students, those who request personalized training, using very light weights, even though some of them have had previous training.

"My First Quarter-Century in the Iron Game" - Sig Klein:
http://ditillo2.blogspot.ca/2009/01/my-firstt-quarter-century-in-iron-gane.html
http://ditillo2.blogspot.ca/2009/02/sig-klein-chapter-two.html
http://ditillo2.blogspot.ca/2009/02/sig-klein-chapter-three.html
http://ditillo2.blogspot.ca/2009/02/sig-klein-chapter-four.html
http://ditillo2.blogspot.ca/2009/02/sig-klein-chapter-five.html
http://ditillo2.blogspot.ca/2009/03/sig-klein-chapter-five.html
http://ditillo2.blogspot.ca/2009/03/sig-klein-chapter-seven.html
http://ditillo2.blogspot.ca/2009/03/sig-klein-chapter-eight.html
http://ditillo2.blogspot.ca/2009/03/sig-klein-chapter-nine.html
http://ditillo2.blogspot.ca/2009/04/sig-klein-chapter-ten.html
http://ditillo2.blogspot.ca/2009/04/sig-klein-chapter-eleven.html
http://ditillo2.blogspot.ca/2009/04/sig-klein-chapter-twelve.html
http://ditillo2.blogspot.ca/2009/04/sig-klein-chapter-thirteen.html
http://ditillo2.blogspot.ca/2009/05/sig-klein-chapter-fourteen.html
http://ditillo2.blogspot.ca/2009/05/sig-klein-chapter-fifteen.html
http://ditillo2.blogspot.ca/2009/06/sig-klein-chapter-sixteen.html
http://ditillo2.blogspot.ca/2009/06/sig-klein-chapter-seventeen.html

Klein feels that this coaxing of muscles in the earliest stages is the best means of conditioning the muscles for the heavier work that will follow. Through experience he has learned that this period of training is very important to all beginners and should be emphasized in all training systems. Perhaps this is why most of his students enjoy the excellent gains they register at his studio . . . but only when they take and follow his advice.

If you are a beginner, or a bodybuilder who hasn't been able to enjoy the kind of physical progress he had hoped to achieve, analyze your training routine and then if necessary, make up your mind to start again from scratch.   

For the next few weeks, preferably six months or more, forget the heavy weights, the super-duper sets and some of the other intriguing sounding training systems that you either have been using or are so anxious to adopt. They are best left alone until the groundwork for good musculature has been laid, and it can also prove quite productive to return to a simpler, less stressful and complex form of training periodically.

Select just five or six exercises at first, and increase this number as progress is made. Those who have had some previous experience are advised to begin by using at least one exercise for each major part of the body and repeat the exercises in single sets from 8 to 10 times.

The York Bodybuilding Courses #1 and #2, or Hoffman's Simplified System of Barbell Training, for example, should fit the needs of any tyro who wants to start training.


http://muscleandbrawn.com/bob-hoffmans-simplified-system-of-barbell-training/#prettyPhoto

Training if this type will condition the muscles faster and prepares them for that vigorous work that will eventually follow if improvement is to continue. But don't be too hasty in wanting to employ the heavier system before you are ready, and don't be afraid to go back to the basics now and again when a fresh start is needed. Give yourself plenty of time on a basic routine so that the muscles are thoroughly conditioned before moving on to harder and heavier work.

During this period employ only such poundages as as will tire the muscles within the specified number of repetitions. You must realize at some point in your training, of course, how much harder it is to do 10 perfect repetitions as opposed to 15 sloppy ones. And although you can handle more weight while employing the more liberal, sloppy style, this is no assurance that you are exercising the muscles any better . . . perhaps not as well. By doing the movement in a haphazard manner, the muscles are rarely contracted or extended thoroughly; this minimizes the developmental effects in spite of the heavier weights.

The progressive scheme used here is very simple. It requires that you start with a weight that you can handle for 8 counts in Group A.When you can perform 10 reps easily, add five pounds to the bar and go back to 8 reps. 

For the exercises listed in Group B, start with 12 repetitions and work up to 18 before adding 5-10 pounds and dropping back to 12 reps.

Exercises, Group A:
2 hands curl
2 hands press
Regular rowing motion
Upright rowing
Supine bench press

Exercises, Group B
Alternate raise with dumbbells
Stiff legged deadlift
Full squat
Sidebends, barbell on shoulders
Situps on incline

Continue using this program for as long as you feel you need it to accustom or recharge the muscles before employing heavier training. Heavier training can be introduced gradually, either by adding one or two more exercises to your routine, or by employing two or more sets.

But let me hasten to add that a variety of exercises is always more effective than employing repeated sets. For example, if you were to use a specific curling exercise for three or more sets you would obtain far more benefits if you would include, instead, a different variety of this exercise and repeat each exercise in one set only. This has certain advantages that sets lack. It's only common logic that proves that variety will develop the muscle from every angle and make it fuller. Multiple sets of the same exercise tend to favor only one group or section of the working muscle and they don't develop it as completely. Therefore, if ever a question is raised in your mind as to whether you should do many sets of one exercise or include a variety of exercises, think it over and see if you don't agree that a variety of exercises is better than doing them for many sets.

In conclusion let me reiterate, even though you may have access to some of the advanced training methods used by some of the more experienced bodybuilder, ponder the point a little and ask yourself this question: Am I ready for it? If you honestly feel you are, by all means go ahead and give it a fling. But if you aren't, don't jeopardize your progress by trying to emulate the training routine of an experienced bodybuilder who has already gone through this beginner's phase   and is now capable of employing exercises of more vigorous nature. And so will you id you don't rush things at the beginning.         

"PSST -- want to save $160,000? Don't send your son to college; slip him this book instead. It shoehorns an entire liberal arts education into a cultural history of mirrors that touches on architecture, anthropology, sex, painting, myth, religion, math, science, magic, astronomy, literature, business, espionage and warfare, and travels from the Big Bang to the rise and fall of the Greek and Roman Empires, the waxing and waning of the Middle Ages, the Renaissance, the discovery of the New World and, at last, space: the final frontier. Anyone who masters the contents of Mirror Mirrorneed never fear Trivial Pursuit again."
-- Liesl Schillinger, New York Times Book Review, Aug. 10, 2003

"Breezy and conversational, with an aptitude for narrative and an ear for legend."
-- The Boston Globe.



When you finish a workout you invariably make a beeline to a mirror, wanting to get a look at those pumped-up lumps. This is but natural for any enthusiastic bodybuilder. But did you ever stop to think that your first view of yourself draws your eyes to your favorite muscles? And I'm willing to bet that's your flexed arms! Next comes that general all-over inspection. Then you don't just stand there viewing your reflection in a sloppy posture. You stand erect and without a doubt accentuate your favorite parts by placing your arms, or chest, in the best possible positions.

Of course, you have some sort of overhead lighting. You wouldn't care to study your body if a light were back of you or at an extreme side, as such would prove disappointing to the vision of yourself.

Next comes your side view reflecting yourself. Your chest is raised and your shoulders drawn backwards to reveal a higher pectoral effect as well as greater chest depth. And your arm is slightly flattened against your lat. You know blamed well that you do these things. Who doesn't do them? Bodybuilders are human beings even though they exist in a different realm from other inhabitants upon this old mud ball.

Now then, it is all well and good to inspect yourself in this manner. You deserve to study the results of your training efforts. But do you honestly allow your eyes to linger upon your defects? Surely there are a couple of places where you could stand a little improvement. There must be at least one section not as large as you wish you had it; yet it gives you the heebie-jeebies to let your eyes devour the unpleasant sight. However, if you consider yourself perfect, possess that Narcissus complex and own no flaws, then for Pete's sake stop reading right here and turn the page as you say to yourself, "Phooey to that guy (meaning this old slob), what does he know about muscles or proportion?" You can then go to sleep peacefully tonight with your left hand on your right biceps and awaken in the ayem with your right hand clutching your throat. Duhh-uhh!

But what I am driving at is this: Instead of admiration when when confronting a mirror, look for faults. These flaws are those unwanted things that too often only other eyes can detect. So study your proportions, become self-critical with your contours, muscle shape, anatomical harmony of all the muscles. Inspect your biceps, for example, to learn if one bicep might be a trifle larger than the other. Or check to see if one pectoral lacks the thickness of the other. Also study your legs to learn if they are matching your upper body sections as to shape and size, and if your lower legs are dwarfed by your upper legs. It would be far better to stand relaxed when studying your whole body for proportion as that would give you the better over-allappearance as others see you most of the time.

Most bodybuilders enjoy working the arms. Strong arms make one feel stronger it is true and yet the one with strong legs and a powerful back is really a stronger person in general. However, I will not be against the enthusiasm for getting the arms as large as possible, but if these arms of yours do become too large in proportion to your deltoids, pectorals, neck, thighs or calves, you then need plenty of corrective training.

This corrective exercising means that you must (and that word MUST is essential) devote more and more attention to those parts which need enlarging and strengthening even to the extent of transferring your training energy from the arms, or any other favorite muscle, to the sections that are below their proper size in order to attain a well-proportioned physique.

Super-enthusiasm should not rule your common sense. It is grand to feel elated over your results and you deserve praise for these achievements, yet you would graduate to greater accomplishments if you went  after a better body than the one you now possess. You should own those smooth harmonious curves [and movements] from head to feet, each of which blends with its attachment near, or under, the next muscle and also be of proportionate size. If one muscle stands out in an admirable lump and the next connecting muscle lacks proper shape, right there you will find your defect which could be rectified by special attention to the inferior part. Makes sense, doesn't it?




Doczi's book is an excellent introduction to the study of proportions and is also a beautiful, poetic expression of the harmony of the universe.


Okay then, all right, it's gonna be okay and she's fine . . . another serious fault most bodybuilders have when viewing their muscles before a mirror is to always assume their best posture, or else they distort themselves somewhat in order to make a certain section appear larger.

Nothing is so difficult as not deceiving oneself - 
Ludwig Wittgenstein 

They spread their lats, partly bend their arms, hunch their traps and neck by bending the head backwards a bit, also stand with their toes outward and with slightly bent knees in order to secure more thigh curve. That's all right for personal gratification but you can't go through life that way all the time. Others will see you when your forced efforts are temporarily forgotten and you become your natural relaxed self. And that will make you a different individual from the guy in the mirror.

Let me recommend that you, yourself, become your own worst critic. Pick yourself apart. Look for defects instead of physical virtues and do this for the next few months. You would then form the habit of giving added attention to a muscle or lift that needs work in order to better balance with the whole, and thereby eventually attain a better proportioned, more efficient physique.

This business of bodybuilding is like a fellow who gets a new suit of clothes made to order. He enters his tailor's shop, gets measured or fitted, and all the while he stands erect with his waist drawn inward and his chest raised. Then, when the suit is finished and he wears it, he forgets to always straighten up and so the blamed suit doesn't fit most of the time, but seems a bit wrinkled and saggy. That also applies to bodybuilders who gaze into their mirrors and behold themselves in temporary admiration. And if I may split hairs, let me ask - do you, or does anyone, ever look in a mirror and frown? All look pleasant unless it happens to be a guy who tries to squeeze a pimple at the side of his cheek. Yet he is then looking at the pimple and not his entire face.

The eyes of others see us such as we, ourselves, cannot. The camera also reveals our defects which are sometimes discouraging. We can, however, strive to always better ourselves in every way. This may take time but any time devoted to improvement is not wasted. Each day invites us to have a fresh begining and to forget yesterday's errors.

Any serious retrospection will reveal that the past has been saturated with blunders. No one has ever escaped them. Trial and error seem to be linked with every struggle. Everyone makes mistakes. People make poor investments; they but things not needed; even purchase wrong articles; they frequently journey along wrong roads; select the wrong company; and even marry the wrong person. These things constitute experience. And if we desire to progress and make the most of ourselves we can climb out of blunders and start afresh like the mythological phoenix that arose from its own ashes. And such applies to our bodies. We eat improperly sometimes; think wrongly; and often exercise the wrong way. Yet we can climb and be led by the light of others who have blazed the trails before us.

No musculature is too good for a bodybuilder. He strives and struggles through discouraging months and sometimes a year or more in order to secure a little more strength and a little more muscle than many of the other fellows have. All of them want muscles in a hurry. Larger and larger arms? Yes! Bigger chests? Also yes! But no one should let his super-enthusiasm run away with him. If he does and neglects the attention needed for symmetry, he will, sad to say, develop a physique of disconnected muscles. There are many such builds. And all because of not training the correct way and also by paying too much attention to one set or one special muscle at the expense of the rest of the body. A fellow can roll up his sleeve and show a huge arm and never receive plaudits, but if his legs need more shape, or his abdominals more definition, of his traps or neck better shape, the underdeveloped parts will distract from that big arm.

They were looking for balance, equal development of all bodyparts, overall impressiveness, fluid lines. No one area standing out overshadowing all others, not unbalanced development, not freaky but astounding in development, all areas in proper size ratios so as to give the impression of balance aesthetics, beauty. I call this bodybuilding symmetry.
I discovered there were different kinds of symmetry beyond bilateral and bodybuilding symmetry. There was perfect symmetry, like a sphere which looks the same from every angle. There's the quantum mechanics postulate of super symmetry meaning there's an exact match for everything that exists somewhere out there in the vastness of the universe(s). It's really far out. There's time symmetry which I found fascinating. And most importantly is achieving in one's lifetime internal/external symmetry through the process of mirroring."

Perfecting a physique is a struggle. In fact all life is a struggle between opposites. It constitutes also the exchange of one pain for another. Yet for the unconquerable all things obtained are sweet and well worth the while. The search for success is often a wearisome climb but when the goal has been reached it is like standing tiptoe on a mountain top with arms outstretched in thankfulness.