Quantcast
Channel: The Tight Tan Slacks of Dezso Ban
Viewing all 2210 articles
Browse latest View live
↧

Bodyfat Loss for Powerlifting - Rick Brunner (1996)

January 24, 2016, 2:53 pm
$
0
0



HIGH INTENSITY TRAINING FOR BODYFAT LOSS:
Why Aerobic Training and Powerlifting Don't Mix
by Rick Brunner (1996)

A powerlifter pumps away on a stationary bike for half and hour with the goal of shedding those extra fat pounds to stay in a lower weight class. Day after day, week after week he peddles, steps and jogs his way toward leanness. The trouble is, as he gets lean, not only does he lose some fat, but he loses muscle and strength. Aerobic training of any kind takes away from powerlifting training. 

The scientific research is conclusive. Aerobic training is not the answer for fat loss in power related sports. This goes against traditional thinking, but it's scientific fact. When it comes to fat loss for powerlifting, high intensity training (HIT), or what I call High Tension Training, beats out endurance training.

In my opinion, a powerlifter should never perform pure aerobic training, even if they need to drop bodyfat. HIT is the answer to bodyfat loss and muscle gain as it leads to a better fat utilization in the post-exercise state, contributes to a greater energy and fat deficit and stimulates additional muscle protein biosynthesis.

Drug-free powerlifting, especially at the advanced level, is not easy. The muscles must continuously adapt to heavier and heavier loads (a greater percent of maximum) to build additional muscle proteins through the processes of hypertrophy and hyperplasia. Recent research has shown that anaerobic training is far more effective at reducing bodyfat than is aerobic training [Bahr 1991, and Tremblay 1990 and 1994]. During the workout, aerobic type training does burn more bodyfat than does high intensity training, but in post-exercise recovery high intensity training beats aerobic training hands down. 

The decrease in bodyfat relative to the energy cost of training can be ninefold greater in high intensity trained persons than it is in endurance trained persons. [Tremblay, 1994]

What this means is that by training with high intensity methods you can burn several times more fat in recovery than than if you train using aerobic methods, plus you will build more muscle [Grediagin, 1995], which itself will burn more fat. You will become a walking fat burner, not as much during the workout, but after training when you go about your daily life. An added benefit is that anaerobic training requires much less time to perform.

My experience in leaning out powerlifters is a multi-directional approach. I never look to fat loss as the only goal in a training cycle because time is valuable and every second you spend on the fat issue takes away from building dense muscle and strength. A multi-directional approach to both fat loss and muscle gain calls on several components of training.

The three most important components are training program design, base diet, and supplements. You are going to be training with high intensity and you need to recover optimally from this intensity. [During the time of this article Rick Brunner was involved heavily with Atletika Sports Nutrition. Good to know these things when reading any lifting or bodybuilding article, as well as 'help' on any forum. Quite often you'll find, regardless of how up front or subtle or how buried the intent may be, a connection between the desire to sell something, even if it's a coaching approach, and the author. Know what to take away and what to leave behind. Wheat and chaff.]


Training Program Design

The training must stress the muscle in a way which will cause it to adapt and grow raising the metabolic at the same time. High intensity training must create a tension on the muscle which will cause the neuroendocrine system to signal the release of additional testosterone and growth hormone. It is not just training with high reps to failure.

To lose a significant amount of body fat at the same time you build muscle mass, you must modify your training plan. You'll need to increase your exercise heart rate to a high anaerobic level. This exercise heart rate should be between 80% and 90% of your maximum heart rate. A simple way to calculate maximum heart rate is 220 minus your age.

Okay, no matter how old you are or how tiresome your 'jokes' you must elevate your heart rate during exercise to the anaerobic intensity level. In recovery, once your heart rate drops to around 105 to 115 beats per minute you should begin a new set to again raise the rate.

I have listed two timed set methodics which can be used with any exercise. This methodic reads:

 -- "As many reps as you can perform in a given time."
For example, 30s means as many reps as you can perform in 30 seconds.

 -- The number of sets.

 -- % of One Rep Maximum for that exercise.

 -- Rest between each set. For example, 2m is two minutes rest.

For each exercise, once you complete the first methodic you move on to the next one until you complete each one. Then you move on to the next exercise. Still not sure why I used that term methodic, though. I suggest about three exercises per workout.

The methodics I have listed are by no means the only ones you can use. The key is to create the right amount of tension on the muscle for a certain time to stimulate the high heart rate (the goal). If you aren't geting your heart rate to the target level raise the tension (% of maximum), increase the time of work, and/or reduce the rest period between sets. You can increase the intensity and/or your volume as needed to reach your target rate.

The exercise you use should be basic ones.

No reverse wrist curls, sir. Stick with exercises like flat bench press, squat, power cleans, high pulls, rows, pulldowns, presses, clean and presses, etc. Begin each workout with a major muscle group exercise such as squat or power clean as they will set your metabolism in a full out fat burner.


Training Methodics

Examples -

Intermediate:

 20s, 3, 83-87%, 2m
(as many reps as possible in 20 seconds, 3 sets, 83-87% of 1RM, 2 minutes rest between sets)

20s, 3, 72-78%, 1m

10s, 2-3, 40-50%, 30 seconds


Advanced:

30s, 4, 87-95%, 2m

20s, 4, 78-83%, 1m

10s, 2-4, 44-55%, 30 seconds








 






↧
Search

The Best Training Split for Your Goals - Sean Hyson (2016)

March 20, 2016, 3:31 pm
$
0
0


Muscle and Fitness magazine:




Sean Hyson:




TWO BOOKS BY BILL DAVIS ARE BACK IN PRINT:
http://www.lulu.com/shop/bill-davis/how-to-get-brutally-huge/paperback/product-22585517.html

http://www.lulu.com/shop/bill-davis/brutally-huge-the-body-parts/paperback/product-22599437.html









The Best Training Split for Your Goals
by Sean Hyson (2016)

You know all the exercises. You know sets and reps. And you may even know a thing or two about periodization. But if you're an advanced lifter, or one who wants maximum customization of his training, there's one aspect of setting up a program that you're probably still struggling with: your training split. Or, in layman's terms, what exercises you should do on what days.

We consulted two of our wisest training advisers to bring you all the best options for organizing your workouts -- according to your goals, your schedule and any injuries you may have, and to maximize recovery and gains. By the end of this article, you'll be ready. 


Split Decisions

The first thing you need to determine when deciding on a training split is how often you want (or need) to train a particular muscle group. "It all comes down to intensity," says celebrity trainer Don Saladino. 



"You can work a muscle one to five times per week and put muscle on. But the more you want to train that muscle, the more you have to back off the intensity." In other words, you can train chest Monday, Wednesday and Friday if you choose, but don't even think about benching heavy in each of  those workouts.

Recovery is critical, especially when strength is one of your goals. Training age, or the number of years you've been lifting and the level you've already reached factors in heavily when designing a split, says Jason Ferruggia, a strength coach and author based in the U.S.


"You can train the same muscles three times per week for the first year or so and then two times a week when you become stronger. That's the average for most people." However, there are exceptions. Small muscles like the rear deltoids, biceps, and forearms recover quickly, so if you regard any of them as a weak point you could work them more frequently, regardless of how experienced you are.


Avoid Interference

Due to the heavy loading they allow and the stress they place on the lower back, hips and knees, squats and deadlifts must be placed as far apart from each other in a training week as possible -- or done on the same day so that there's ample recovery time before the next session. "If you're doing any lower-back-intensive stuff on an upper-body day, don't squat or deadlift the day before," says Ferruggia. For example, if you choose to follow a body-part split, don't perform back extensions on back day if you're squatting on leg day 24 hours later. (Bentover rows are another exercise to watch out for.)

Saladino adds: "If I squat Monday and deadlift Thursday, I don't want to do heavy military presses or cleans on Tuesday or Wednesday." Any sports you play, even as recreation, must be taken into account as well. "If I go play hockey or practice judo in addition to the squat and deadlift days, my lower back is taking a pounding all week," he says.

With the upper body, pressing with a barbell once per week ought to be enough for any intermediate to advanced lifter who's already hoisting considerable poundage. As with squats and deadlifts, if you choose to do heavy bench and overhead presses in your program, you should perform them on the same day. Otherwise, focus on just one and have a second upper-body day that revolves around more joint-friendly exercises that work the chest and shoulders, like push-ups, lateral raises and machine presses.


Sample Splits

Identify your goal and then see the sample split for how to train for it. Understand that there are an almost infinite number of ways to approach training for any goal, and only the most basic ones are shown here. 


Goal: Maximum Muscle Growth
Training Age: Beginner to Intermediate
Split You Should Use: Full Body

Research suggests that the fastest way to gain muscle and strength is to follow a full-body split, training every major muscle group -- often with the same lifts -- every session. Last year, the Journal of Strength and Conditioning Research found subjects who followed a three-day-per-week, full-body split gained more muscle mass in their arms than another group who hit each muscle only once per week.

If you're a beginner or haven't been training consistently -- or you're injury free -- full-body training is ideal because the higher frequency gives you more exposure to the training stimulus and increased practice on major lifts like the bench press and squat. If, however, you're experienced, a little beat up from years of lifting or suffer from muscle imbalances, full-body training may be the worst option for you.

"Adding frequency to dysfunction messes you up," says Ferruggia. "Most people don't have perfect posture or perfect technique, so training the same lifts regularly will make things only worse. If you squat wrong once a week, you can get away with it. If you squat wrong three times a week, the damage accumulates much faster." So beware of Eastern bloc training templates that promise big gains by doing the same handful of exercises up to seven days a week -- you may make fast progress but pay for it later.

Here's an example of how a beginner could set up a full-body split three times a week. Notice that direct arm work is left out because beginners can count on getting enough stimulation from compound lifts like the pull-up and presses.

Monday:

Squat
Bench Press
Chinup


Wednesday:

Squat
Overhead Press
Deadlift


Friday:

Squat
Bench Press
Pullup



Goal: Maximum Muscle Growth
Training Age: Intermediate to Advanced
Split You Should Use: Body Part, Option A

If your ambition is to become the next Mr. Olympia or you simply enjoy training like a bodybuilder, the body-part split is for you. Chest and shoulders are worked on the same day because the two muscle groups work together, and this configuration also allows plenty of recovery before either area is hit again.

"People don't take into consideration that there's carryover from other muscle groups," Saladino says. "If you think you're doing shoulders twice a week but you have a separate day for chest, you're really working shoulders three times per week. And if you're doing triceps on another day that includes close-grip bench presses and dips, you're doing shoulders four days a week." That's too much for most people to recover from.

Monday (Back):

One-Arm Dumbbell Row
Chinup
Close-Grip Pulldown
Snatch-Grip Deadlift
Back Extension


Wednesday (Chest and Shoulders):

Dumbbell Bench Press
Incline Bench Press
Cable Flye
Lateral Raise
Bentover Lateral Raise
Bicycle Crunch


Friday (Legs):

Leg Curl
Front Squat
Leg Press
Stiff-Legged Deadlift
Seated Calf Raise
Single-Leg Calf Raise


Saturday (Arms):
Alternating Dumbbell Curl
Triceps Pushdown
EZ-Bar Curl
Dip
Incline Dumbbell Curl
Overhead Triceps Extension
V-Up


Goal: Maximum Muscle Growth
Training Age: Intermediate to Advanced
Split You Should Use: Body Part, Option B

Another variant on the body-part split is to work big and small muscle groups together.It's common to train biceps after back on the same day, and triceps after chest, but that combination always leaves the second muscle group fatigued before it's hit directly. Working biceps after chest, for instance, will allow you to train them fresh and use the heaviest possible weights.

Chest and back together is a common setup, and it works well biomechanically (chest muscles push and back muscles pull), but Ferruggia warns that because both areas are so large, the fatigue you accumulate will diminish the latter part of the workout.

Monday:
Chest
Biceps
Abs

Wednesday:
Back
Triceps

Friday:
Legs
Abs

Saturday:
Shoulders
Arms


Goal: Fat Loss
Training Age: Beginner to Intermediate
Split You Should Use: Full Body

Full-body workouts activate the most muscle mass and therefore burn the most calories. Saladino likes to set them up as a circuit, in which you do one set of each lift in sequence with little or no rest in between, then repeat them. You can also group exercises a tri-sets, as shown below in the example workout, focusing on a leg movement, upper-body push and upper-body pull in each one.

Monday/Wednesday/Friday:

1A - Front Squat
1B - Incline Dumbbell Press
1C - Dumbbell Row

2A - Hip Thrust
2B - Lateral Raise
2C - Chest-Supported Rear Deltoid Raise

3 - Cable Woodchop


Goal: Maximum Muscle Growth and Strength
Training Age: Intermediate to Advanced
Split You Should Use: Upper-Lower

Upper-lower splits usually center on one big lift that you're trying to build, so the upper-body day could, for example, focus on the bench press and all the lifts that support it, and the lower-body day might revolve around the squat and its accessory lifts. Another benefit to upper-lower splits is the accumulation of fatigue. Doing several exercises in a row for the same muscle group (or ones that act in conjunction with one another) cuts down on warm-up time for each lift after the main one. It also reduces the weight you lift on subsequent exercises, which can be a good thing.

"With full-body training, you're always fresh on every exercise and going as hard as possible, which can lead to more injuries," says Ferruggia. And here's another thought: "If beat up but doing a split, you can put your main lift as the second or third exercise in the routine so you're fully warmed up but not able to go heavy enough to hurt yourself."

Monday:

Bench Press
Close-Grip Bench Press
Overhead Press
Shrug
Lat Pulldown


Wednesday:

Box Squat
Glute-Ham Raise
Bulgarian Split Squat
Decline Situp
Back Extension


Friday:

Incline Dumbbell Press
Chest-Supported Row
Lateral Raise
Triceps Pushdown
Hammer Curl


Saturday:
Speed Deadlift
Box Squat
Leg Press
Leg Curl


Goal: Simple Programming, Muscle Balance
Training Age: Beginner to Advanced
Split You Should Use: Push-Pull

Confused by all the other splits? Start here.

A simple push-pull split makes organizing workouts easy. You perform all pushing movements on one day and all pulling movements on another day. This approach all but guarantees the whole body will be worked equally an frequently.

Monday (Push):

Squat
Leg Press
Dumbbell Bench Press
Dumbbell Overhead Press
Stiff-Legged Deadlift
Triceps Pushdown
Plank


Wednesday (Pull):

Pullup
Machine Row
Romanian Deadlift
Back Extension
Barbell Curl
Side Plank


Goal: Target a Weak Bodypart
Training Age: Intermediate to Advanced
Split You Should Use: Heavy and Light Days

If you have a lagging body part, Saladino recommend hitting it on two separate days in the week. One should be done heavy to target your type II muscle fibers, and the other can be a "pump" day that targets type I fibers. Here's how you could do it for chest. Note that you would have to cut back on shoulder training; throw in a few light sets on one of your other workout days.

Monday:

Incline Bench Press
Alternating Dumbbell Bench Press
Cable Flye
Pushup


Friday:

Incline Dumbbell Flye
Dip
Machine Press


Goal: Muscle Growth in 3 Training Days a Week
Training Age: Intermediate to Advanced
Split You Should Use: Upper-Lower-Upper, Option A

If a tight schedule prevents you from training more than three days per week, or if you play sports on other days or work a physical job, you could try an upper-lower-upper program. "Sports can be hard on your knees," Ferruggia says, "especially if you're doing a lot of cutting or jumping." In that case, you should train lower body directly only once per week, since the sprinting, jumping and bounding you get on your sports days count as leg training, too.

Monday (Upper):

Bench Press
Pullup
Lateral Raise
Face-Pull
Dip


Wednesday (Lower):

Front Squat
Rack Pull
Reverse Lunge
Romanian Deadlift
Pallof Press


Friday (Upper):

Dumbbell Overhead Press
Dumbbell Bench Press
One-Arm Dumbbell Row
Machine Reverse Flye
Reverse Curl


Goal: Muscle Growth in 3 Training Days Per Week, Improved Performance
Training Age: Intermediate to Advanced
Split You Should Use: Upper-Lower-Upper, Option B


If you play sports and you want to incorporate exercises like plyometrics and Olympic lifts, you should place them first in your workouts. "If you're doing a complete Olympic lift, like a snatch that lowers into a full squat, do it on a lower-body day," says Ferruggia. "If you're catching them in a quarter-squat, you can do them on an upper day." Also, an exercise like a high pull done from above the knees can be done on an upper-body day.

Monday (Upper):

Floor Press
One-Arm Barbell Row
High Pull
Turkish Get-Up
Cable Woodchop


Wednesday (Lower):

Box Jump
Box Squat
Glute-Ham Raise
Hanging Leg Raise
Farmer's Walk


Friday (Upper):

Chinup
Dumbbell Push Press
Suspended Reverse Flyes
Hammer Curl
Triceps Pushdown

 









        

    
















↧
↧

The Good Barbell System of Training - Courses Three - Harry L. Good (1937)

March 23, 2016, 1:05 pm
$
0
0

GOOD BARBELL SYSTEM OF TRAINING
Courses Three and Four  (Part 1)
by 
Harry L. Good (1937)




[Note: I'll be posting all four of the Good Barbell booklets in two installments.)
One and Two will follow Three and Four.
Yes.
The last two shall be first and the first two shall be last.
Try using a single dumbbell with these one arm lifts as well.]

The wall charts from these courses are still to be added.]


Table of Contents

1) Weightlifting Training
2) Weightlifting Training for Best Results
3) Training for a Contest
4) The Five International Lifts
5) One Arm Snatch
6) One Arm Clean and Jerk
7) Cleaning the Weight to Chest
8) Two Arm Olympic Press
9) Two Arm Snatch
10) Two Arm Clean and Jerk
11) Course Four 
12) Weightlifting Training Improvement Exercises
13) One Arm Snatch Improvement Exercises
14) One Arm Clean and Jerk Improvement Exercises
15) Two Arm Olympic Press Improvement Exercises
16) Two Arm Snatch Improvement Exercises
17) Two Arm Clean and Jerk Improvement Exercises
18) For Lifting Improvement





Good Barbell Course No. 3

Weightlifting Training

Included in this course are only the five international lifts which are the most commonly practiced lifts today because international lifting contests, world and Olympic championships, in the amateur ranks, are usually decided on the three two-hand lifts and occasionally the two one-hand lifts are included. Professional weightlifting has not reached a very advanced stage in any country, especially from the financial standpoint, and for that reason most all those practicing weightlifting are amateurs. All amateurs should devote most of their time practicing the lifts mentioned in this course if they wish to win championship and international honors. Other lifts are not given much recognition in the present day publications on lifting, not because they are not recognized feats of strength, but specialization is necessary on the five lifts if to succeed. 

Great all-round strength is necessary to be a champion on the five lifts, more so than on the three two-hand lifts, but usually the championships are decided on the three lifts because a great amount of time is required to do all of the lifts in a contest, making it monotonous for lifter and spectator alike. 

Great skill and speed are also required to raise heavy poundages in these lifts and men that are naturally slow will have to devote much time practicing the various exercises in Course Four to develop the qualities necessary to succeed on the five lifts. These two courses will develop excellent physical qualities and no other sport will develop greater strength, muscular development, nervous energy, will power and other athletic qualities necessary to success in most athletic endeavors or sports. Weightlifting is a national sport in some countries and is practiced to some extent in all the countries in the world.

In the 1936 Olympic games more countries were represented than in any previous games and lifting had improved greatly over any previous games, due mostly to the increased competition and popularity of the sport which builds the strongest men. Some countries recognize as many as 40 or more lifts on their record lists. Some of these lifts are pure feats of strength requiring little speed or skill, while others are very scientific lifts. We are sorry to see some of these lifts practiced very little because of the all-round strength derived. Some men will never be very successful in contests when only the three two-hand lifts are used because of bodily construction or other handicaps. If a lifter is not a good two-arm presser his chances of winning a contest are very limited, especially in countries where the three two-hand Olympic lifts are most practiced. Greatest all-round strength is only developed by practicing the most lifts and exercises but specialization is necessary at times to get the best out of the different lifts.

The three or five international lifts will never alone decide who is the strongest man; it takes a number of lifts to prove who is the stronger. Lifts for the various parts of the body and mostly lifts that require all-round bodily strength should be included in such a contest. The lifts should consist of an equal number of quick and slow lifts which is only fair to either the man who is naturally slow or the man who is better on quick lifts. Strength is a combination of muscles, ligaments, bone leverage, will power and energy supplied by the healthy internal organs of the body, assisted by the speed and skill developed by the individual. 

If you wish to be a real strong man practice these weightlifting courses, alternating with the exercising courses for the best results. 


Weightlifting Training for the Best Results 

It is best to practice body-building for some time before taking up weightlifting training because greater development is necessary to succeed more rapidly in the lifts because a man with greater muscular proportions usually develops greater strength for lifting after starting to specialize on lifting and devoting less time to body-building exercises. [Note: this is dealt with in greater detail in the first two courses which will be posted later.] When practicing for lifting ability, include the various exercises that help to improve the lifts. The following methods of training should be used for lifting and strength improvement on alternate days.

For example, on Monday practice all the lifts in the following manner:

 - Warm up for lifting using a light barbell, using the two arm snatch from the hang, or any similar exercise. At least 5 repetitions.

 - Load the barbell with sufficient weight that only 4 or 5 repetitions can be performed without too great effort.

 - Then, lower the barbell to the floor and take a rest of several minutes before increasing the weight 10 or more pounds or heavy enough that only 2 or 3 repetitions can be performed in the same lift.

Use this same procedure when cleaning a barbell to the chest or shoulder, such as the One or Two Arm Clean and Jerk. This however is not necessary when the lifter can clean more weight to the chest than is possible to jerk overhead. The total number of repetitions performed for each lift is 7 or 8 and this is what may be called a LIGHT TRAINING PERIOD.

On Wednesday, the next training period, use the following procedure:

 - Warm up.

 - Start the actual lifting practice with a barbell that is loaded to between 80 and 90% of your best and do 3 repetitions with the weight. For example, if your best Press is 150 pounds, start with around 125 and perform the repetitions with that weight.

 - Then, lower the barbell and increase the weight 10 pounds (to 135) and do 2 repetitions.

 - Lower again and increase to 140 pounds, performing 1 or 2 repetitions.

 This makes a total of 7 or 8 repetitions for each lift and should be sufficient.

To complete the training period after practicing the lifts, several exercises of Course 4 can be included to help improve the strength for lifting. This also depends a great deal on whether the three or five lifts are practiced. Never attempt the limit on any of the lifts on this day. This is the moderately heavy (MEDIUM) TRAINING DAY.

If Saturday is the next training day, this will be the "limit" or HEAVY TRAINING DAY. This is the day to see what progress has been made during the week or over a period of time.

 - Warm up.

 - Whatever lift is used, load the barbell to 80 or 90% of your limit for the first attempt. Taking the Two Arm Clean and Jerk for example; if your best in the lift is 250 pounds, start with a barbell loaded to around 220. Clean it to the chest and do 2 repetition jerks with the weight.

 - Lower the barbell and increase the weight to 230 or 235 pounds, clean it and jerk this weight overhead once.

 - Lower the barbell again and increase to about 5 pounds shy of your limit and make one Clean and Jerk with this weight.

 - Follow this with the limit and do it once, or perhaps an attempt could be made at a new record.

This makes a total of 5 or 6 attempts for each lift, perhaps making new records in some of the lifts. If the five lifts are practiced it is best not to use "limit" poundages in all of the lifts on the same day; one should not overwork because it may take a while to recuperate. If only the three two-hand lifts are performed, a few special exercises can be included before completing the training session. Never use "limit" poundages more than once a week. Less often may be better for some lifters who do not recuperate quickly. However, do not let laziness prevent one from acquiring best results.

Training on the lifts three times a week using the above training schedules will bring about improvement rapidly.

If improvement is desired more rapidly on a certain lift, take a moderate weight on rest days and do several repetitions at different intervals throughout the day. [Note: And here we were, thinking that was something of an original idea not so long ago. Well, just goes to show that there's very little in the world of weight training methods that is actually little new, aside from the hype or the new name.]


Training for a Contest

Lifters usually train hard over a period of a month or more for a contest on the lifts to be contested. If the five lifts are to be used it is possible to practice heavy on the two one-hand lifts one training period and include the three two-hand lifts but they should not be practiced heavy. At the following training period, practice heavy on the three two-hand lifts. Use maximum poundages once a week on all the lifts and train moderately heavy on the other days. Three training periods are sufficient every week.

When training for a contest on the three two-hand lifts, do not include the one-hand lifts in the training program. Have one heavy training period each week with attempts to break one's own records. The other two training periods should be moderately heavy, following the schedules outlined previously. After completing the lifts, several exercises such as the rapid dead lift with moderately heavy weights and the flat foot deep knee bend, especially for squatters.

Our advice is never to use very heavy weights in the dead weight lift exercise or the deep knee bend for several weeks before a contest. Lifting exercises such as the snatch or clean from from hang can be included occasionally. Most lifters have their "limit" or heavy training period one week before a contest and then follow up with a light and a moderately heavy training period. Follow up with three days rest before the contest. During those three days of rest some lifters do light "warming up" exercises to keep tuned up and in condition. Get all the sleep and rest necessary for at least one week before the contest and eat good wholesome food.

If it is necessary to reduce in bodyweight, avoid all heavy foods several days before the contest. This depends on how much bodyweight must be lost. Use no unnatural ways of reducing at any time. Traveling long distances for a contest will many times reduce bodyweight. To reduce, eat food that is easily and quickly digested, and at the same time builds strength, such as pure meat broths, pineapple, grape, and tomato juices, carrots, raw if preferred also other raw and green cooked vegetables. Natural sweets and honey are energy building and are used by lifters several hours before or during a contest. Some lifters worry off bodyweight to some extent for a day or more before a contest. However, do not worry about your lifts but keep the mind clear until time for the contest, then if thinking about the contest will do any good to work up nervous energy to be capable of bringing out the best, do so.

Some lifters will benefit by staying away from the crowds and the other lifters while waiting until their turn to lift arrives. If your bodyweight is down to withing bout a pound of the class limit several hours before the contest, it is possible to reduce that weight without special efforts other than natural methods of reducing.

Those not reducing in bodyweight should eat as usual and can eat the foods mentioned above and include meats and heavy gravies. We advise everyone to avoid eating white flour products as much as possible and eat whole wheat products instead. Whole wheat and rye bread have far more health and strength building elements than the white flour bread.


The Five International Lifts

1) One Arm Snatch

This lift is one of the most scientific of all the lifts to be mastered and constant practice is necessary before the lift can be performed in the most skillful manner and in the way that is best suited to the lifter. A very scientific and strong lifter will succeed in lifting his bodyweight or slightly more to arm's length overhead. This is almost impossible, however, for men who weigh over 200 pounds, although there are exceptions. When the five international lifts are used in a contest, this lift is used as the starting lift.

 - Gripping the Bar

Before starting the lift, it is necessary to explain the various ways of gripping the bar. The best means of gripping is using the "hook" grip; this is done by grasping the bar with the knuckles to the front and the thumb towards the body. Grasp the bar firmly and place the thumb in a position so that the fingers encircle or pass over the thumb; this will make the grip secure and will make it possible to pull a heavy weight without loosening the grip for the quick "pull" that is necessary to lift the weight overhead. When the ordinary grip of not encircling the thumb with the fingers is used and the lifter's grip is not sufficiently strong, it will be impossible to give as hard a pull.

 - Starting the Lift

There are two ways of starting the lift, one is shown in Figure 1, Course 3. Stand in a position as shown and place the feet about 20 inches apart with the bar just over the instep. The distance the feet are placed apart depends somewhat on the height of the lifter; you will notice that the back is kept quite flat and the non-lifting hand is placed on the thigh above the knee. The position shown is known as the "get set" style and is most commonly used by lifters because it is possible to get the "hook" grip secure to start the initial pull. When starting the upward pull, do not look at the bar, but forward as shown. Keep the lifting arm straight when starting the lift. Another method of starting the lift is to stand erect and "dive" for the bar. Perform this "diving" movement neither too fast nor too slow so that it will be possible to grasp the bar securely in the center, using either the hook grip or the ordinary grip. When using the ordinary grip an immediate upward pull can be made; when the hook grip is used, a short pause may be necessary to secure the hold. Practice will make perfect.

 - Different Styles of Lifting

a) Squat Style: This style is most commonly used by lifters and is done in the following manner:

Start the upward pull of the lift by straightening the legs forcibly and at the same time pulling with the upper body and arm. Assist the pull by pushing with the opposite hand on the thigh and pull the bell as high as possible until it reaches the position shown in Figure 2, Course 3. Notice that the lifting arm is bent at this stage of the lift. Having pulled the bell as high as possible, quickly lower the body into the position shown in Figure 3, Course 3. This places the barbell at arm's length overhead. The upper body is bent to the side away from the lifting arm and the feet have been shifted into a position about a quarter circle around. The non-lifting arm can be placed as shown or a different support may be necessary for some lifters, only practice will tell which is best. Other lifters find it best not to shift the feet while going into he squat but just bending over to the side. Come to the standing position to complete the lift.

b) Half Squat Style: This style is used mostly by those learning to get into the full squat position. The movements are performed in the same manner except that the lifter does not lower his body as far as in the full squat.

c) Split Style: Start the lift and pull the barbell to the position shown in Figure 2, Course 3, then instead of squatting to toss the bell to arm's length overhead, split one foot forward and the other backward to lower the body under the bell, bringing it to arm's length as shown in Figure 4, Course 3. This style is easier to perform than the squat, but the majority of the lifters would be unable to snatch as heavy a weight because the weight must be pulled higher to get it to arm's length overhead because it is impossible to lower the body as far in the low position when using this method.

 - Completing the Lift

To complete the lift, stand erect, holding the barbell at arm's length, placing the feet in line and not more than 16 inches apart. Official rules require the lifter to hold the barbell overhead two seconds while standing stationary. Perform this lift with either arm for best results.


2) One Arm Clean and Jerk

In this lift more weight can be lifted overhead than is possible in the one arm snatch. Usually a tall man can clean more weight to the chest than is possible for him to jerk overhead; short men usually can jerk more weight overhead than is possible to clean to the chest.

The starting position of the one arm clean to the chest is the same as in the one arm snatch except that the hand gripping the bar is just reversed by placing the palm away from the body. The "hook" grip is more important in this lift because heavier weights are used. If the grip is sufficiently strong, ordinary grip can be used and this will develop a more powerful grip.

 - Cleaning the Weight to the Chest

a) Split Clean Style: There are different styles used in bringing the weight to the chest, one of them is known as the split clean which is done in the following manner:

Start the pull to the chest by straightening the legs, assisting the pull with the non-lifting arm, which is supported on the thigh, and at the same time straighten the upper body, pulling the weight as high as possible toward the chest. When starting the clean the lifting arm is kept straight. When the bell reaches a point above the waistline, split the legs sideways and dip slightly, bending the lifting arm and "whipping" the elbow out and under, bring the bar to the chest as shown in Figure 5, Course 3. Straighten the body and come to the erect position as shown in Figure 7, Course 3.

b) Half Squat Clean Style: Start pulling the weight to the chest the same as above but instead of splitting to complete the clean to the chest, squat down into the position as shown in Figure 6, Course 3. Notice that the back is straight and the body is slightly turned around and in a half squat with the elbow supported on the hip. Come to the standing position as shown in Figure 7, Course 3.

c) Full Squat Clean: This style is very seldom used and mostly by lifters who find it hard to clean weights to the chest. it is a more advanced part of the half squat clean and is done in about the same manner except that the body is lowered into the full squat. When lowering the body do not let the elbow support itself on the leg. When cleaning the weight to the chest, always remember that the bar must not strike the chest on the opposite side to the lifting arm because a lifter is disqualified in a contest when this happens.

 - Supporting Barbell to Start Overhead Jerk

There are different ways of supporting the weight, the best way and the one employed by most lifters is to support the weight with the elbow against the side of the body at the hip and standing in the position as shown in Figure 7, Course 3. In this position the weight is supported firmly and it is possible to give a better upward "heave" of the barbell. Some lifters do not support the weight on the hip but lay the upper arm against the side of the body slightly above the hips to start the "heave," but in this manner there is no firm support. Before starting the upward "heave," be sure that the handle of the barbell does not lie on the shoulder because this act disqualifies a lifter in a contest. When starting the jerk, the non-lifting arm is free and away from the body to assist in keeping the balance.

 - Jerking the Barbell Overhead

a) Split Jerk: Stand in the position shown in Figure 7, Course 3, with the weight firmly supported then start the overhead jerk by bending the legs quickly. Suddenly straighten them an at the same time push with the lifting arm as hard as possible, throwing the bell upwards to a position about the height of the head. Now split the legs as shown in Figure 8, Course 3, to enable the lifter to straighten the arm under the ball. Stand erect holding the bar slightly off center so that the front end of the barbell is slightly higher than the rear end.

b) Split and Side Bend Jerk

This is a very good style of getting under the barbell and is easy to master. Jerk the bell until it reaches a position about the height of the head then instead of splitting the feet, bend to the side away from the lifting arm and into the position shown in Figure 9, Course 3. Some lifters will not move the feet at all to get into this position while others will move them slightly to get under the bell making the lift easier. This depends somewhat on how the lifter is constructed. The non-lifting hand can be supported on the leg as shown, or in a slightly different manner. Some lifters may keep the arm free from the body but there will be no substantial support to balance the weight.

c) Squat Jerk: This style of jerking the weight overhead is used less than the above two mentioned styles but some few lifters may find it very successful to use this style although strong legs are required to succeed with heavy weights. Start the jerk same as mentioned above but when the bell reaches a position about the height of the head, squat straight down under the bell tossing it to arm's length. To raise the heaviest weights do a quick squat. This style requires a more sensitive balance than any of the above styles. Perform the lift with either arm.

Official rules for contest do not allow the bar to strike the chest on the side away from the lifting arm or below the nipples on either side. To complete the lift it is necessary to stand erect and stationary with the barbell overhead for two seconds.


3) Two Arm Olympic Press

This lift is the first on the program when the three Olympic lifts are used in a contest. Sometime it is called a military press, but the lift is not performed exactly like a military press because most lifters bend slightly one way or the other or give the barbell more of a "heave" than a military press allows. Some lifters, however, perform this lift in a very strict manner and it should be practiced as such.

Pull the weight to the chest in any manner desired then stand erect placing the feet in line but never more than 16 inches apart. Looking straight forward, keeping the trunk erect with the handle of the barbell touching the body at the lower part of the neck or the high point of the chest, start the press with a steady push by pressing as hard and fast as possible, letting the bar pass close to the face in the upward movement. When it reaches the height of the head move the body and head slightly forward, placing the bell toward the rear as shown in Figure 10, Course 3. Complete the lift by pushing the barbell to arms' length overhead. The lifter must know which position of the hands will give him the best pressing power. Some lifters place their hands very wide apart, others take a very close grip; this depends on how the lifter is constructed and only practice will tell how pressing can be performed to the best advantage. Some lifters will encircle the bar with thumb on the one side and fingers on the other, as shown in Figure 10, Course 3, while others use the "thumbless" grip with the thumb under the bar.

When starting the press from the chest, it is possible for some lifters to throw the elbows forward and up giving the bell a rather fast start, especially if assisted by vigorous shoulder action. If too quick a start is given the lifter will be disqualified in a contest. This is also true if the body is arched too much.

When cleaning the bar to the chest, official rules always require that the bell be held on the chest for several seconds or until the referee claps his hands, signaling the lifter to start the press. The bar must be held at arms' length with the body erect for several seconds before the lift is complete.

A lifter will also be disqualified when raising off the toes or heels while doing the pressing. The bar must also be pressed evenly instead of pressing one arm ahead of the other.


4) Two Arm Snatch

The majority of lifters can raise overhead in the two arm snatch more weight than is possible for them to lift in the two arm press. This is a more skillful and scientific lift than the press, and to raise the heaviest weights, the lifter must be supple and athletic in many ways. There are many styles used to perform this lift but the only styles used successfully are the split, half squat, and full squat.

 - Gripping the Bar

The manner in which the bar is gripped depends to a great extent on the lifter and the manner in which the lift is performed. Some lifters grasp the bar with either hand near the inside of the collars on an official lifting set which is approximately four feet apart. This is an especially wide grip but it is successfully practiced by some lifters, with very long arms, making it a shorter distance to pull the weight to arms' length overhead. The great majority of lifters grip the bar about the distance apart as shown in Figure 11, Course 3. This is suitable to most all lifters and will be more effective in giving a hard, straight pull to lift the weight overhead. Some grip the bar slightly more than shoulder width apart but usually these lifters are short in stature. English lifters used this style until Bill Good, America's strongest man, contested with Ronald Walker, British heavyweight champion, and the English were surprised to see the wide grip used by Bill when snatching. After that, some of the English lifters adopted a similar style very successfully.

Practicing all of the different styles of gripping the bar will be necessary before the lifter can select the style best suited for him.

The position shown in Figure 11, Course 3, is known as the "get set" style to use in starting the lift. This style is used very successfully by some lifters and especially those who use the full squat snatch; this style is also employed successfully when the "hook" grip is used, enabling the lifter to place the thumbs securely under the fingers. The style of "diving" for the weight is employed by most of our champions because a stronger pull is acquired. If the hook is used in the diving style it is not possible to grasp the bar as quickly as when the ordinary grip is used. Always start the lift with the arms straight.

 - Split Snatch

This method of getting under the weight is employed by the great majority of the world's best lifters, although many of the world's records are made doing either the half or full squat. A lifter very seldom loses control of the weight when the split style is employed because a more perfect balance can be attained. The style is used in the following manner:

Having grasped the bar either in the diving style or as shown in Figure 11, Course 3, start the upward pull by straightening the legs with dynamic force, pulling strongly with the back and arms, bringing the weight to about the height of the head before the bar has a chance to drop, split under it by moving one foot forward and one backward, fixing the barbell at arms' length overhead as shown in Figure 12, Course 3, then stand erect.

The lower the split the easier it is to get under the weight. When splitting under the weight some lifters throw their heads forward and down, while others look slightly upward; some lifters do not move the front foot but only slide the other foot back. Before splitting under the weight, try to give a "second pull" with the arms and back. This is used very successfully by some while others get the "pull" from the start.

 - Half Squat Snatch

The half squat snatch is used by many lifters and is employed by Bill Good who held both the Lightheavy and Heavyweight records in this lift. A comparatively wide grip is nearly always employed by lifters using the half squat snatch, for the reason that the shoulders are more securely locked and the wide grip enables them to place the bar in a better overhead position. Pull the weight as high as possible in the manner described above in the split snatch, then quickly lower the body under the bar into the position shown in Figure 13, Course 3. When lowering the body, split the feet to the sides, throwing the bar backwards and the head forward as shown. Now come to the erect position, completing the lift.

 - Full Squat Snatch

The full squat snatch is employed successfully by only a few lifters who are especially built to get into the low position. A grip slightly more than shoulder width is usually employed by those using the full squat style. These lifters usually use the "get set" to start the lift. Most lifters, after having grasped the bar, sit in the deep knee bend position, then straighten the legs several times before starting the upward pull to give a better "rebound." This method of "rebounding" can also be employed by others not using the full squat style. The weight is pulled as high as possible or until it is in line with the head, then the lifter suddenly squats low under the weight, shifting the feet very little in doing so.

When squatting under the weight, throw the head forward to some extent as shown in Figure 14, Course 3. This is the full squat position. Come to the erect position to complete the lift.

When starting the upward pull in the snatch keep the arms straight. Most lifters using this full squat style snatch find it necessary to balance on the toes when the weight reaches the overhead position before standing erect. Official rules require the weight to be thrown to arms' length overhead without pushing out with the arms, however, a fast push is allowed when not too noticeable. The knees are not allowed to touch the floor while performing the lift. A lifter must always place his feet in line and not more than 16 inches apart, and hold the bar overhead for two seconds to complete the lift.


5) Two Arm Clean and Jerk

The starting position in the two arm clean and jerk is the same as shown in Figure 11, Course 3, if the "get set" style is used, although the hands are placed only slightly more than shoulder width apart. Some use a grip only shoulder width apart. The style of "diving" for the weight is most generally used by lifters; some use the hook grip while others use the ordinary grip. The hook grip is used most successfully in cases where the lifter has trouble with the bar rolling out of the hands. There are two methods of cleaning a barbell to the chest in the clean style: the split style and the squat style.

 - Split Clean

The split style is used by most all lifters and is most successfully employed because of the perfect balance attained. Start the clean to the shoulders by grasping the bar in the "get set" style or the "dive," whichever is preferred. Now straighten the legs forcibly, pulling with the back and arms as hard as possible until the bar reaches a position in front of the lower chest, then quickly split one leg forward and the other back, snapping the elbows forward until the bar is in the position shown in Figure 15, Course 3. Some lifters in cleaning the weight do not move the front foot but move the other backward. Split as low as possible if you wish to clean heavier weights and pull as hard as possible when cleaning the weight to the chest. A strong second pull is employed by some lifters.

 - Squat Clean

When the squat clean is used, the lifter usually uses the "get set" style to clean the weight to the chest. After having grasped the bar, some lifters will straighten the legs several times to give them a "rebound" before starting the initial pull of bringing the weight to about the height of the chest and then quickly squatting low under it, snapping the elbows forward as shown in Figure 16, Course 3. Quickly come to the erect position to start the jerk.

Very strong legs are required to succeed with this heavy poundages in the full squat style. Some lifters employ the half squat but this style is not found to be very successful because of having trouble in fixing the weight at the chest without losing the balance while coming to the erect position.

 - Jerking the Barbell

There is only one way of jerking the weight overhead and that is the split style. When starting the jerk, place the feet in line and apart as best suited to the lifter. Stand erect, throwing the chest and elbows forward with the bar resting on the high point of the chest. Some lifters place one foot slightly forward to start the jerk but we advise all lifters to adopt the style of placing the feet in line.

The lifter places the hands in the position desired then commences the jerk by bending the legs slightly and quickly straightening them, pushing with the arms and throwing the bar upwards as high as possible. Quickly lower under the weight by splitting one leg forward and one backward, still pushing the bar until it reaches a position at arms' length overhead as shown in Figure 17, Course 3, then come to the erect position, feet in line to complete the lift. Some lifters do not split straight front and back but slightly to either side when jerking; in some cases the back foot is moved very little and the front foot is moved forward; this makes it possible to get directly under the weight.

Official rules require that the barbell be cleaned to the chest with the bar in line or above the nipples. If the bar strikes the chest below this line, the lifter is disqualified. To complete the lift, stand erect and stationary with the feet in line and hold the weight overhead for two seconds.

Really strong men can jerk more weight overhead than is possible to clean to the chest in one movement, and in such instances a belt is used around the waist and the weight is brought to the buckle from where it is cleaned to the chest. This is known as the continental style of cleaning but is not allowed in the clean and jerk style.





Good Barbell Course No. 4


Weightlifting Training Improvement (Accessory) Exercises

The following exercises will develop the muscles, speed, skill and strength so essential in helping improve the lifts in the shortest possible time. The Weightlifting Training Improvement Exercises should be practiced one exercise period and the Lifting Course the following exercise period before specializing on the lifts alone. 

Do not include all of the exercises in Course 4 in one training period, just select about 12 exercises that are best suited for your improvement on the lifts. Some of the exercises are for squat lifters, some for split lifters, and other exercises are for lifters performing all styles of lifting. These exercises are also f the best for bodybuilding purposes and when included on alternate days with Exercising Courses 1 and 2 will make the program more interesting. 

Here is an example of how the Good Barbell Courses can be practiced by alternating:

Monday - Exercise Course 1.
Wednesday - Weightlifting Training Improvement Course 4.
Friday - Exercise Course 2.
Monday - Five International Lifts, Course 3.
Wednesday - Start with Exercise Course 1 again.

The first three courses can be practiced omitting the lifts, or Exercise Courses 1 and 2 can be omitted, just practicing Courses 3 and 4. 


One Arm Snatch Improvement Exercises

1) Snatch From Hang

Grasp the barbell in the right hand and hold it in the position shown in Figure 1, Course 4, with the left hand placed on the thigh directly above the knee. Notice the position of the body. Now straighten the legs quickly and by pushing with the arm on the thigh, assist with the upper body. Pull the weight as high as possible, then quickly lower the body under the bar the same as in the regular one arm snatch. Repeat the exercise with a weight that can be done at least 5 times in succession, always lowering the weight to the position shown in Figure 1, Course 4. Increase the weight slightly at times for improvement. Perform this exercise with either hand.

2) Straight-Legged Snatch

Grasp the barbell as shown in Figure 2, Course 4. With the legs straight and the upper body bent forward, start the upward pull, bringing the weight as high as possible, then dip under the weight the same as when performing the regular one arm snatch. The movement must be performed quickly. Lower the bar to the floor and repeat at least 5 times. Increase the weight slightly at times for improvement. Perform with either hand.



One Arm Clean and Jerk Improvement Exercises 


1) One Arm Clean From Hang

To improve the one arm clean to the chest, perform repetitions from the hang position, holding the barbell slightly below the knees and then from that position clean the bar to the chest by straightening the legs and back, then quickly dipping under the weight.

2) One Arm Jerk From Shoulder Without Pause

Clean the barbell to the chest then jerk it overhead, hold for a second then lower to the shoulder without assisting with the other hand and immediately jerk it overhead on the rebound without pausing at the shoulder. When lowering the barbell to the shoulder, the legs are bent and the weight is jerked with the straightening of the legs. Perform this exercise 5 times in succession, gradually increasing the weight of the barbell. Perform this exercise with either hand.

3) One Arm Push With Barbell or Dumbbell

Clean the weight to the chest with one hand and stand in the position shown in Figure 3, Course 4. Now start to push the weight overhead by bending to the opposite side and at the same time push as hard as possible with the lifting arm. When the bell reaches a position about the height of the head, dip under the weight the same as in the one arm jerk. Lower the bell to the shoulder and repeat the exercise 5 times before increasing the weight slightly. Perform this exercise with either arm. This is a wonderful developer of the triceps. It is different than the dumbbell exercises in Course 1 because the legs are bent and the lifter splits or squats under the weight.   


Two Arm Olympic Press Improvement Exercises

1) Press With Wide Grip

This exercise is performed in the same manner as the two arm Olympic press except that the bar is gripped very wide using various grips. This makes the pressing harder with a lighter weight and helps to improve the pressing ability of a lifter. Perform the exercise at least 5 times in succession before increasing the weight.

2) Two Arm Push

Clean the barbell to the chest in the regular manner with the ordinary grip generally used by the lifter. Now stand erect, holding the barbell on the chest. Keeping the legs straight, start to push the barbell to arms' length overhead and at the same time lean far backwards as shown in Figure 4, Course 4, without bending the legs. Lower the barbell to the chest and immediately repeat the exercise. Perform this exercise at least 5 times in succession before increasing the weight of the barbell. It is possible to push more weight if the legs are bent. Always remember to inhale when pushing weights overhead.

3) Super Triceps Exercise

Grasp the barbell, placing the hands about 12 inches apart with the palms toward the body. Now clean the weight and push the barbell overhead, then lower it behind the neck into the position shown in Figure 5, Course 4. Notice the position of the elbows. The bar is held loosely in the palms of the hands. From this position, press the barbell to arms' length overhead, lower slowly to the position shown and repeat the exercise. Inhale when pushing the weight overhead and exhale when lowering. Perform this exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight by 5 pounds and start over at the lower rep range again. When practiced regularly over time, great improvement of the triceps, shoulders and forearm muscles will be noticed.

4) Press Behind The Neck

This exercise is explained in Barbell Exercising Course 2 and is a very good exercise to help improve the two arm Olympic press. It should be included occasionally if barbell courses 1 and 2 are not included in weightlifting training. 


Two Arm Snatch Improvement Exercises

1) Two Arm Snatch From Hang

Grasp the barbell with both hands slightly more than shoulder width apart and stand in the position shown in Figure 6, Course 4. Now straighten the legs assisting with the back and arms and pull the bar as high as possible before lowering the body under the weight in the split or squat tossing the weight to arms' length overhead. Come to the erect position, then lower the bar to the position shown and repeat the exercise 5 times in succession. Increase the weight of the bar occasionally for improvement.

2) Snatch From Hips

Grasp the barbell with both hands with a moderately wide grip and stand erect with the weight hanging in front of the body. Standing with the legs straight, lower the upper body slightly forward as shown in Figure 7, Course 4, then quickly pull upwards with the arms and back until the bar reaches a position in front of the face. Quickly lower under the weight by splitting or squatting, tossing it to arms' length overhead. Repeat, performing 5 repetitions occasionally increasing the weight of the barbell. In this exercise a very light barbell is used compared to the snatch from the hang and the regular two arm snatch because of the difficulty of pulling the weight high enough to get under it. This exercise will develop speed to get under the weight in the regular two arm snatch and should be practiced occasionally.

3) Straight-Legged Snatch

Grasp the barbell in both hands instead of one hand as shown in Figure 2, Course 4, of the One Arm Snatch. Keeping the legs straight, start the pull with the back and arms and pull the bell as high as possible, then quickly lower the body under it by splitting or squatting. Come to the erect position and start over. Perform this exercise 5 times. Gradually increase the weight slightly. Always use weights that can be handled quite easily because most of the pulling effects the small of the back. Include this exercise occasionally in your lifting program.

4) Squat With Barbell Overhead

This exercise is especially helpful to those using the squat style in the two arm snatch and is easily performed. Clean and jerk or snatch a barbell overhead then hold overhead and squat into the low position as shown in Figure 14, Course 3. Come to the erect position and repeat the exercise. Perform this exercise at least 5 times before making increases in weight. Inhale when coming to the erect position, exhale when standing erect.

5) Light Bar Exercises to Loosen Up the Shoulders

Grasp a bar with the hands spaced very wide apart and hold against the front of the body. Now keep the arms straight and bring them overhead and down in back of the body as shown in Figure 8, Course 4. Return to the overhead position and down in front of the body and repeat the exercise. Remember to keep the arms straight throughout the entire exercise and place the hands sufficiently apart so that it is possible to do the exercise correctly. Perform the exercise from 5 to 10 repetitions. This exercise will loosen up the shoulders, which is so essential in two arm snatching, especially the squat snatch where the barbell is occasionally far to the rear of the head.


Two Arm Clean and Jerk Improvement Exercises

1) Clean From Hang

Grasp the barbell with the grip used when cleaning and jerking a weight overhead. Now stand erect with the bar hanging in front of the body. From this position, quickly lower the body to the position shown in Figure 6, Course 4, then suddenly straighten the legs and upper body and clean the barbell to the chest. Lower to arms' length in front of the body and then to the position shown, and repeat. Perform the exercise 5 times in succession. In this exercise heavy weights can be used to improve cleaning to the chest for the regular two arm clean.

2) Clean From Hips

A more difficult method of cleaning is performed from the position shown in Figure 7, Course 4. The weight is cleaned from the hips by lowering only slightly. This teaches the lifter to quickly lower under the bar and also develops a second pull in the arms and upper body. Perform this exercise 5 times. Gradually increase the weight of the barbell.

3) Rapid Dead Lift Pull

Grasp the barbell the same as in the regular dead lift with the knuckles to the front. Now quickly come to the erect position and pull the weight as high as possible up along the front of the body almost to the chest. Lower to the floor and repeat. perform this exercise at least 5 times in succession. Gradually increase the weight of the bell but never use too heavy weights.

4) One Legged Dead Lift

Stand erect with the barbell held in front of the body. Now balance on one foot and lower the barbell to the floor by bending the leg and the upper body into the position shown in Figure 9, Course 4. Come to the erect position and repeat. Inhale when lowering the body, exhale when lowered, inhale when coming to the erect position and exhale when erect. This exercise is beneficial to leg development and also the small of the back, assisting greatly in lifting heavy weights overhead. Be sure to perform the exercise with only the one leg, assisting only to balance with the other at times. Perform the exercise with either leg 5 times. Gradually increase the weight of the bell.

5) Straight-Legged Clean

Place a barbell in front of the body over the insteps. Now dive for the bar in the same manner as in the two arm clean except that the legs are kept straight while pulling the weight toward the chest. Then quickly dip under the bar by splitting or squatting. The pull toward the chest is to be done mostly with the strength of the small of the back to develop it for pulling and cleaning heavy weights in the regular clean. Perform this exercise 5 times. Gradually increase the weight of the bar.

6) Repetition Jerk - No Pause At Chest

The only difference between this and the regular repetition jerk from the chest is that in lowering the barbell to the chest from the overhead position, it is immediately jerked with the straightening of the legs caused after lowering and catching the bar at the chest, same as the one arm jerk without a pause. It is possible to use moderately heavy weights in this exercise after becoming familiar with it. This exercise develops jerking ability and confidence. Perform this exercise about 5 times, gradually increasing the weight on the bar.

7) Two Arm Push and Jerk for Speed

Stand in the two arm jerk position with the bar on the chest. Now start to push the barbell the same as in the regular press, but instead of pressing it all the way, split or squat under the bar as in the two arm jerk. This exercise develops the ability of a lifter to get under the weight in the two arm jerk. Use weights within your pressing power and perform it 5 times, gradually increasing the weight of the bar. Some practice may be necessary to get the correct movements in performing this exercise. 

8) Flat Foot Deep Knee Bend

Perform this exercise as the regular deep knee bend but lower faster than in the regular exercise and come to the erect position as fast as possible on the muscle rebound. This exercise develops flexibility and is especially good for all squat clean and snatch lifters. Perform this exercise at least 5 times in succession. Gradually increase the weight of the bar. Always inhale when coming to the erect position. 


In this course there is little mentioned about increases and the number of repetitions to be performed compared to the first two courses. After having practiced the first two courses for some time the lifter will understand sufficiently how to go about doing these exercises. Most of these exercises should be performed according to the repetitions mentioned.


For Lifting Improvement 

When snatching and cleaning from the hang, the first attempt can be made from the floor instead of from the hang as mentioned in the exercises, then lower the bell to the hang and repeat from the hang. These hang cleans to the chest and snatches overhead are very important to improve rapidly on the lifts and that is why they are mentioned in the first Weightlifting Training Improvement Exercises. They are about as important for improvement on the lifts as the cleans and snatches from the floor when done in repetition form. 

Start with weights well within your limit and work up, doing at least several repetitions with each weight selected. This progression will increase the strength of the legs and small of the back, from which the pulling power for the snatches and cleans is derived. When making the last repetition of the on the hang cleans to the chest with the various weights, jerk the weight overhead one or two times in succession. This includes the one and two hand cleans and jerks.

For improvement in the overhead parts of the one and two arm jerks from the shoulders, we recommend the "Jerk Without Pause at Shoulders." This form of jerking will develop what is necessary to improve on the overhead parts of the jerk when done in repetition form starting with weights well within the limit and working up, doing at least several repetitions with each weight. This form of practicing is for those who wish to excel on the five lifts and make improvements in the shortest possible time known to any beings in the cosmos.   

End of Course Three and Four.
Next: Course One and Two. 










 





















       
  















↧

Intensity Training for Better Gains - Anthony Ditillo (1977)

March 24, 2016, 7:07 pm
$
0
0


Check This Out!

"Strength training is a topic which has an interesting past, a past which is swiftly disappearing because much of the artifacts, books, courses, magazines, articles and the like just aren't to be found any more. The Iron League is an organization where we are preserving the muscle building secrets of the past. 

Some have called it "The Iron Game Library of Congress" which is a very good way to put it, and it is our goal to create our own "place" ...where everyone speaks a common language... and can 'talk shop' on what works and what doesn't in the world of serious training. You'll find material from the Golden Age of Bodybuilding, Olympic Weight Lifting, Powerlifting, Gymnastics, Boxing, Wrestling, Conditioning workouts and just about any other training topic you can think of."
 


 Table of Contents

SECTION 1
How Your Mind Controls Your Body

SECTION 2
Mental Training Tactics and Techniques
Achieve the Strength and Body You Desire with
Well-Formed Outcomes
Easy to Use Methods You Can Put Into Practice Today for Hypnotizing Yourself and Others
Making Your Mental Movies So Powerful They Deliver
Instant Real Life Results (Most People Visualize Incorrectly—If They Do It At All!)
Psyched Up, Focused or Relaxed at the Snap of the
Fingers with Anchors

SECTION 3
Peak Performance Drills for Strength, Muscle, Fat Loss and Performance
Mental Training Drills for Strength
Mental Training Drills for Fat Loss
Mental Training Drills for Muscle Building
Mental Training Drills for Gaining Skills
Entering the Flow State

SECTION 4
Word for Word Transcripts of Mental Training Drills with Clients including the Results They
Experienced

Bibliography



Efficiency?



IronMan Editor Peary Rader's Note: Intensity training may be defined differently by various lifters but all agree that it is an advanced system which can and does produce increased results. Without intensity of application of both the mind and the muscles, advanced development is very unlikely. Too many men fail because they will not discipline themselves in the application of intensity training. In IronMan we continually emphasize the need for intensity of application.  


This first of a series of articles will  deal mainly with correcting the mistakes most of you fellows have been making in your workout schedules. What I am going to try to outline for you is the PROPER way to use your training time so such time is not wasted but instead utilized for your utmost physical benefit.

I'll begin by asking you a simple question.

Why are you exercising with weights?

Is it not to gain in physical size and strength? Are you not trying to make your muscle size increase and your strength along with it? And if the answer is "yes" to both these questions then why do you waste so much time during your routines? Do you think you can "wish" your muscles to respond without any effort on your part? 

Well, if you do, you're greatly mistaken. Sometimes you have to grab your muscles by the neck and force them to grow. And how do you do this? For one thing, you DON'T train six days weekly for three hours each day using light pumping movements. You can accomplish just as much by training no more than twice per week around two hours each workout. And I am NOT speaking about Nautilus style training here. I KNOW these machines are MUCH too expensive for you to afford (myself included), and not too many gyms currently carry them. 

No. the kind of workouts I intend to outline for you require simple, basic equipment and either a store bought or homemade POWER RACK. And even the rack is not ABSOLUTELY necessary. But it does afford you the safety of doing heavy partial repetitions without spotters. Power rack training is the most severe training I know of and I intend in the near future to dedicate an article or two to such training procedures. 

[Here are some of them. You may find more on this blog.]


Proper training for muscle size and strength improvement requires no more than two workouts per week. No matter what you may have been told to the contrary, you only need two workouts a week for steady improvement. The difference between two workouts a week and six lies within the intensity and severity of each workout. There should be no "wasted sets" and "saving energy on this set for the next one." Each set must be worked into the ground.

Also, the weights used must be heavy enough so "pumping" cannot come into play. Muscle shaping movements may be employed but they are NOT necessary. 

Rest between sets must be kept at a bare minimum because the secret of continuous muscle growth lies within the amount of work you can perform, using the heaviest weight, within the shortest time. 

There is no need to perform "cooling off" sets, since these waste your time, deplete your energy and do not increase your development or strength. To properly warm up a muscle does NOT mean to waste twenty minutes on light sets which will only tire you out. It does mean, however, that you should perform perhaps two sets of medium reps with a medium to heavy weight to get yourself prepared physically and emotionally for the work to come. Too many of you, myself included, are following outmoded training methods which are doing next to nothing as far as increasing our development or strength. And to try to make my point I'll use an example for you.

We all know how result-producing 20-rep squats can be. I mean, all the champs and trainers of yesteryear have written about them at one time or another. The real secret to 20-rep squatting is the intensity and severity that one puts into that ONE SET. Such squatting is not accomplished by using a light weight and merely pumping out 20 quick reps. Here is the way you squat for gaining the most in the shortest possible time: 

Take one warmup set with a fairly light weight and squat 20 times with one or two breaths between each repetition. Begin the first few reps squatting only halfway down and as the repetitions progress squat lower and lower until you are hitting rock bottom (as low as comfortable given your current flexibility). If balance and forward lean is a problem use weightlifting shoes with a heel or a thin block of wood under the heels. 

After this warmup set rest for between two and five minutes.

NOW, load your bar with a weight you can PARALLEL squat with for five repetitions. You should perform as many parallel squats as you possibly can. When you feel like the next rep will be your last, stand there with the bar on your back and catch your breath and concentrate! If you can't go all the way down cut the rep a little short, just enough so you can get back up. Keep breathing between reps, concentrating, and forcing yourself until you fall to the bottom after you bend your knees trying to descend. This "collapse" would terminate the set (although if you're a glutton for punishment you could include at this point a few attempts at rising out of the bottom). Then and only then should your spotters remove the weight from your shoulders, or if you train alone in the rack, at that point you should allow the pins to take the strain of the weight and slip out from underneath it. 

As you can plainly see by the above description, such training will not require much time. And more than three times a week on such training would definitely be overworking for the vast majority of trainers. When you work each set in a routine to the maximum, you can't use and do not need to use many sets or many exercise movements. 

This type of intensive workout is a boon to the beginner and the underweight. Also, the busy working man, who does not have many available nights or hours to train, will definitely continue to progress on such a routine. So, as you can see, both the underweight and the working men can progress on only two training days a week and depending on their level of available training energy, the workout should last between 1.5 to 2 hours.

I mention "level of available training energy" because it IS possible for some men to overtrain mentally on such a short but extremely severe routine. And while these fellows are for the most part in the minority, I still feel I should also help them in improving their training routines and conserving nervous energy. For you men who either cannot or will not as of yet work each set into the ground, here is the present routine and training theory I am presently on.


 


Place the bar for bench pressing in the power rack and set it so that when you squeeze under it, it is just barely grazing your chest when in the same position you would assume had you lowered the bar from the top. Slide under the bar and perform 2 sets of bench presses from the bottom position using medium weight for 5 to 7 reps. This is the warmup. Now jump the weight so that you CANNOT POSSIBLY perform more than 5 repetitions with such weight and force out as many reps as you can. Now, on the last possible rep, as you are lowering the bar back down to your chest, HOLD and support it momentarily in midair until it literally FALLS down onto the pins of the power rack at chest height. Finally, before ending the set, try now to do PARTIAL repetitions until it is impossible for the bar to be moved at all. THIS WOULD CONSTITUTE ONE SET!

How many of these sets do I perform? 

Two, sometimes three. And when I can go through three such sets, I KNOW it is time to increase the weight. I do TWO such workouts per week using ONE movement per bodypart, sometimes two. I definitely cannot recuperate for a third weekly workout.

I feel only your mind and your previous mental conditioning can hold you back from "the ultimate routine" and I have much work ahead of me undoing all the mistakes I have picked up from so-called experts in all my past years of training.

In future articles, I will deal with the problems I know you men will be facing in trying to formulate the proper routines for yourselves.  












↧

Gary Gubner on Weightlifting (1968)

March 27, 2016, 1:37 pm
$
0
0




Gary Gubner's career as a weightlifter has been one of ups and downs. From a time when he primarily used weights as an adjunct to his shot putting, he now is solely a lifter. As a teenage lifter Gubner pressed over 400 lbs. and totaled in the mid 1100's. By the 1964 Olympics his total was over 1200 and he was second in the world.

Gary Gubner's Press Style:
http://ditillo2.blogspot.ca/2015/09/analyzing-gary-gubners-press-techique.html

But then Gubner didn't equal this total again until spring of 1967, and since that time, instead of going up, in his two most recent contest he washed out on all his presses and then lost to George Pickett.

http://ditillo2.blogspot.ca/2008/07/from-115-to-world-record-press-george.html

His form hasn't improved much over the past few years, yet his press has shot up regularly. But Gary hasn't been training steadily all that long -- a total of six years off and on -- and his shot putting has regularly interrupted his weightlifting.

Therefore, steady training, something Gubner hasn't had, can make him number one in the world. And so will form work, as will handling more weight in his workouts. For all his immense power, Gary Gubner doesn't handle too much in his workouts; a contrast to Bob Bednarski, say, who handles record poundages regularly.

What does Gary have to say? In his usual quiet but articulate way, he sees steady training giving him the improvement he needs to finally get that international title.

Despite his immense power and size, 6'2", 287 pounds, Gary has a number of problems to deal with. One of these is drive. "I've been extending too much in contests lately, entering too many," says Gary. As a competitive athlete, Gubner is used to psyching up for shows, not simply working on power, and this is part of the explanation for his erratic performances. Gubner handles much more in contests than in training; if he's really up for a show then he'll do well, and if he's not then a low total is the result.

Motivation is a problem for anyone who trains alone, who has a busy insurance practice that takes up time, who has a young family, who unfortunately doesn't get encouragement from the "powers that be," powers that want to see their own man a winner. Gubner is in all these classes. Seeing him in a contest, Gary doesn't impress you as being particularly full of energy or psyched up; rather, Gubner does get himself into the proper mood by deep, slow concentration. In fact, he seems to take interminably long getting up to the bar. Perhaps a bit more speed would help, perhaps not.

Another problem Gubner doesn't talk about is the fact that, due to his many years of shot putting his right wrist, elbow, entire arm and right leg are all bigger and stiffer than his left side. It will take some years of lifting and not throwing to make this up, if at all. One of the results is that lack of wrist flexibility causes him to lose cleans. Furthermore, his last fling at throwing the shot a couple of years ago resulted in such bad elbow problems that Gubner has his right arm in a brace.

To combat this right-side problem and build better form, along with pushing himself in workouts a little more than in the past, Gubner is now doing higher reps in his workouts, 3 to 5 instead of his usual 1 to 3 reps.

"I like reps for flexibility and positioning," says Gary. "When you get to the 3rd, 4th and 5th reps, then you have to be in a good position in cleans and the like, or you can't hold the weight." As if to make this point, we watched Gary make four perfect cleans with 325, then get dumped on the fifth rep by a bad position. Later, after missing 400, he ripped up a perfect power clean of it right afterward.

Gubner's routine at this time is what he called his "summer routine" -- a combination of form and power. It consists of just four exercises, done in the following sequence:

1) Cleans.
Warmups with 135, 225.
3-5 sets of 3-5 reps with 315.
Up to 400 for singles.
(Despite Gary's 440 clean and jerk in competition, 400 is just about as much as he'd done in training.)

2) Power Snatches.
Warmups with 135.
3-5 sets of 3-5 reps with 225, 245, 260.
Singles with 275.
He alternates weekly, next week doing power cleans and regular snatches.

3) Bench Press.
Same formula, same warmups, then
3-5 sets of 3-5 reps, and
Singles up to 425.

4) Squat.
Same formula
Singles up to 425.

Gubner uses wrist straps to insure proper grip on the bar, and takes 1.5 to 2 hours a workout. His views on other aspects of training are interesting.


On Contest Training:
"I cut down on Squats, keep the weights high, cut the exercises down. I usually build up to 25-50 pounds under my best, depending on the lift."

On Power:
"Pulls are the best single power exercise, not deadlifts. You can't clean heavy weights without momentum, and you can't get that without pulls. Deadlifts are basically slow."

On Gaining on a Lift:
"Take a layoff on that lift. I usually can come back and hit my best right away, which gives me more drive to improve."


  











 
↧
↧

Every-Day Delts - Michael Berg (2016)

March 27, 2016, 2:32 pm
$
0
0


http://www.muscleandperformance.com/


More Michael Berg Articles:
http://www.bodybuilding.com/author/michael-berg-nsca-cpt







Every-Day Delts
by Michael Berg (2016)

Melvin Wells


Well, not every day, but this high volume approach could be just the short term fix you need to reignite your slumping shoulder growth.

"Having stimulated the growth mechanism by going to failure on the first set, it is neither necessary nor desirable to do a second set; it's not just a waste of time, but counterproductive." That was legendary bodybuilder Mike Mentzer, who through his "Heavy Duty" training method espoused the idea of drastically cutting your workload when dealing with a lagging muscle group.

Mentzer -- God rest his soul -- would absolutely hate what we're about to tell you. Because we're advocating doing shoulder work in every single workout you do this week.

Truth be told, he would have a point if you took this idea out of context and used it interminably. But in short spurts of a month or less, this technique, which in this case is aimed at delts that have proved unresponsive to more traditional training methods, could provide just the right short-term spark needed.

"There are hundreds of ways to develop mass in the shoulders; once in a while you just need to give them a shock," says Michelle Brown, NASM-certified personal trainer and IFBB Figure pro based in Los Gatos, California. "While time under tension is always a debated subject, I have seen good results with it. I'm not talking your average time under tension regimen, but rather taking it to the limits."


In this program you'll train at least a part of your shoulders on five separate days a week, including one comprehensive workout. "Those other four days aren't a full-out delt session, but one exercise or a superset aimed at a particular area of the delts, whether the rear, middle or front head or the traps," Brown explains. "On those days you'll work shoulders with another bodypart, either before or after as you see fit."

On the first day you'll do legs and front delt superset; the next day is chest and a shoulder press; on the third day you'll do the synergistic pairing of back and rear delts. After a rest day you'll do a shoulders-only session, followed by another rest day before finishing out the week with an arms and traps routine.

"Only follow this for four weeks max," Brown cautions. "Then take a break and go back to your previous routine or a general layout of your choosing. Give that at least two to four weeks, then you can return for one more shoulder blast with this program. This pattern will not allow your delts to adapt and then stop responding to the stimulus. Remember to always warm up before your workout and stretch after to help prevent injuries."


Before You Begin

Each time you train shoulders precede the workout with a warmup for the rotator cuff muscles. "There are a variety of tools you can use, from bands to Indian clubs to dumbbells," Brown says. "Use very light tension and work the entire shoulder capsule." Here's her sample warmup program. Run through the circuit twice, doing 15 reps each.

Front Raise
Lateral Raise
External Rotation
Internal Rotation
Overhead Press
Reverse Flye


The Every-Day Delt Program

Use your regular workouts for the other bodyparts listed while adding the shoulder movements before or after. On Day 5 you'll do a full deltoid workout that hits the bodypart from every angle.  

Day 1:
Legs.
Front Delts - 
One-Arm Dumbbell Front Raise, 3 x 12-15 per side, medium weight
superset with
Barbell Front Raise, 3 x 20, lighter weight.

Day 2:
Chest.
Side Delts - 
Seated Dumbbell Overhead Press, 4 x 12-15, to failure.

Day 3:
Back.
Rear Delts - 
Bentover Lateral Raise, 3 x 12-15, heavy
superset with
Machine Reverse Flye, 3 x 15-20, lighter.

Day 4:
Rest

Day 5:
Shoulders - 
Standing Cable Reverse Flye, 3 x 8-10, heavy.
Dumbbell Lateral Raise, 4 x 10, heavy
superset with
Seated Dumbbell Lateral Raise, thumbs down, 4 x 10, heavy.
Incline Bench Dumbbell Front Raise, 4 x 10-12, heavy.
Seated Overhead Press, 4 x 8-10, to failure.
Barbell Wide Grip Upright Row, 3 x 12-15, medium.
One Arm Bentover Lateral Raise, 3 x 10-12 per side, medium. 

Day 6:
Rest

Day 7:
Arms.
Traps - 
Dumbbell Shrug, 4 x 10-12, heavy
superset with
Face Pull (elbows at 30 degrees), 4 x 10-12 medium.
 
 

 


 


  

     












↧

Build Health to Build Muscle - John McCallum (Oct. 1970)

March 27, 2016, 5:32 pm
$
0
0





I was explaining my organic garden to Ollie when Marvin drove up on his motorcycle. He's got a big red chopper with blue stars painted on it that cost about two thousand skins which is a lot of bread for Marvin. He bought it the day he saw Easy Rider.

"You see, Ollie," I said, "humus is the key to organic gardening. After all, vegetables can only be as nutritious as the soil they're grown in." 

Marvin wheeled into the driveway and gunned his motor. Pigeons flew off roofs a block away. 

"Chemical fertilizers," I said, "destroy the necessary fungi-root relationship, and prevent the mineral content . . ." 

Ollie leaned forward.

"Pardon?"

I raised my voice. "The minerals," I said. "The minerals in the soil. They've got to . . ."

Marvin gunned his bike again.

"They've got to be present in the soil," I yelled. "Cause if they're . . ."

"Speak up!" Ollie shouted.

I spun around. "Shut that darn thing off," Marvin flipped the switch and the motor died, "and leave it off!" I screamed.

Marvin blinked and stepped back.

"Like don't shout, man," he said. "I ain't deaf, you know." 

"Beat it, Marvin," I said. "Mo isn't here and she won't be back all afternoon."

Marvin got off his bike and walked over. He's going broke trying to look like Peter Fonda. He had leather flares on, with cowboy boots, spurs, and wraparound shades.

"Man," he said, "I'm here to see you, not your daughter."

"Well, that's real nice," I said. "What do you want?"

"A little help," he said. "With my training."

"What's the matter with your training?" I asked him.

"Like, I ain't gaining," he said. "That's what's the matter." 

"Marvin," I said, "You're too impatient. You can't add muscle every day. Can't you just train for the fun of it?"

He cocked an eyebrow at me. "Fun?" he said. "Man, that's unreal. Lifting those big ugly weights and getting all sweaty and sticky ain't really my idea of a fun thing, you know." 

"Don't you like lifting weights?" I asked him.

"No," he said. "As a matter of fact, I don't. And if I don't make some progress real soon I'm gonna find something else to do."

"Well," I said. "I wouldn't want to see you quit training. It's the only sensible thing you do. Are you still on the same program?" 

"Right," he said.

"And you're working hard at it?" 

"Like a slave." 

"And handling all the weight you can?" 

"Dad," he said. "You've seen me. O come on like a roomful of Russian heavies."

"Not really," I said. "But there's nothing wrong with your program. It's the best one you could use at your stage. It's gotta be something else."

"Man," he said. "That's like real thinking. If it ain't one thing, it's something else. I mean, how can I lose?" 

"Don't be smart," I said. "It's the logical process of elimination. You aren't training wrong, because the program is a good one. You aren't wasting energy, because you're the laziest son of a gun I know. It's gotta be your diet."

"My diet's okay," he said. 

"Are you taking all the supplements?" 

"All of them," he said. "Man, I've got so many tablets in me I rattle when I walk." 

"What about your regular meals?" I asked him.

"What about them?" 

"Do you still eat packaged cereals?"

"Just at breakfast," he said.

"And pie?" 

"Just at dessert." 

"And sugar?"

"A little."

"And hot dogs?" I said. "And French fries, and soft drinks, and ice cream and white bread and jam?"

Marvin grinned. "I'm a growing boy." 

"No, you're not," I said. "That's the trouble. You're not growing, and you won't as long as you eat that kind of garbage." 

"It ain't really garbage," Marvin said.

"It sure as heck is," I said. "It's garbage pure and simple. You're stupid to eat like that when you're training. You'll never gain properly."

"Not even with supplements?" Marvin asked.

"No," I said. "Not even with supplements. Supplements are supposed to be used in addition to good, wholesome food, not in place of it. Nothing can replace natural, health-building food. You won't gain properly without it, and you might as well accept the fact. "You see," I said, "it takes a lot of groceries to build muscle, but you can only stuff so much into your stomach. Unless you've got a gut like an elephant, your food intake has limit. If you load up with a lot of junk, you're just wasting stomach space that could be used to further your muscle building progress. Every time you step up to a plateful of white flour biscuits and greasy fries you're stepping away from your bodybuilding goal." 

"Like one giant step for mankind," Marvin murmured. 

"In the final analysis," I said, "the real secret to bodybuilding success is to become very, very health conscious. You've got to understand and consider the nutritional value of everything you eat. You've got to think about the results you're going to from everything you put in your mouth." 

Marvin screwed up his face. "I dunno," he said. "Like, I don't want to be a health fanatic."

"Fanatic, schmanatic," I said. "Is understanding and applying the principles of contemporary nutritional concepts in a determined effort to achieve a predetermined goal being fanatic?"

Marvin cleared his throat. "Pardon?"

"Never mind," I said. "Look. The plan to follow is easy. Just eat to build health. It's as simple as that. Select and prepare all your food so that every mouthful produces perfect, brimming, radiant health." 

"What about the muscles?" Marvin asked.

"That's what the supplements are for," I said. "They supply the extra oomph that builds muscles and strength, but even the best supplements can't do it if the foundation is crummy. You've got to have a base of perfect health for the supplements to work on. Don't forget that principle. Take all the supplements. Take loads of them. But don't waste them. Eat for perfect health so the supplements can be used to build muscle. If the nourishment in the supplements has to be used to correct a deficiency that you've brought on by improper eating habits, then you're not getting the value from the supplements that you planned on. Build your health, and then the supplements can build muscle."

"Okay," Marvin said. "What magic goody do I eat to build all that health?"

"You don't eat any magic goody," I told him. "There isn't any one item that will build health by itself. Perfect health comes from a generous supply of all the nutritional requirements. If you miss any one of them you'll decrease your health and your bodybuilding progress accordingly. You've got to plan every day so that you eat a sufficient amount of all the essentials. Also, you've got to cut out all the junk food. There's no place for that crap in a health program.Wipe it out completely. You don't need it and you'll gain that much better without it." 

"Okay," Marvin said. "I'm like convinced. Tell me all."

"The first thing you should do," I said, "is to cut sugar right out of your diet. I don't mean cut down on it, I mean cut it out completely. It's about the worst garbage you could put into your gut. Everybody gets uptight about cyclamates, and there's plenty of reason for it, but sugar has probably done more damage to the public health than everything else put together, including cyclamates. "Sugar," I said, "and I'm referring to refined sugar, is an absolute nothing food. It's got no protein, no vitamins, no minerals, no anyway. It can't contribute to your health in any way, shape, or form. Furthermore, refined sugar is deadly to your teeth. Sugar breaks down into lactic and pyruvic acid in your mouth. The acid combines with the calcium in your teeth and they'll fade away quicker than a politician's promises. Teeth shouldn't really decay. If you get any cavities at all it's a sign that something's wrong and the trouble is almost certain to be refined sugar. The public today is absolutely swamped with sugar. Even if you don't use it directly you get it in a hundred hidden ways. Jam, cake, cookies, ice cream, soft drinks, breakfast foods, canned fruit, canned juice, condiments, salad dressing and on and on -- they're almost pure sugar. If you want to build muscle you've got to avoid that junk like it was poison. Come to think of it, it is." 

"So, like no more refined sugar? Marvin said.

"Right," I said. "None at all. You're out to build health, and sugar's got no place in the program. You don't need it and in not time you won't even miss it."

"True," Marvin said. "I'm actually pretty sweet, anyway."

We're running out of space again. Start your health program by eliminating sugar from your diet. Scrub it out completely. It'll be the first step on your way to a degree of health and you wouldn't think it possible. 

In next month's article, The Essential Ingredients, we'll discuss what you should be eating for a Mr. America body.

    



























↧

From: Confessions of a Fitness Model by Madelyn Moon (2015)

March 31, 2016, 10:35 pm
$
0
0





Foreword by Matt Stone:

Resolve. Fitness. Health. Beauty. Sexiness. Discipline. Drive.

That's but a short list of qualities and characteristics needed for someone to become a successful fitness competitor. It reads like a list of English words with the most positive connotation. It's no wonder that those who become successful fitness competitors and models are indeed held so high up on a pedestal for the rest of us mortals to worship.

But should we worship them? Are fitness models really elite specimens who represent the best of humankind?

And are the extreme feats of discipline with bland, unsatisfying food and multiple grueling workouts per day something to be marveled at and glorified. Or is this really just a greater manifestation of a society that is sick -- mentally, emotionally, and physically? 

I'll let you come to your own conclusions on that, but I will say I find it quite odd -- kind of scary, really -- that it has become so fashionable of late to glorify self-denial. From Gandhi to the latest ultramarathon winner, it seems we can't give enough praise to those who suffer voluntarily.

And while vanity and the finest physical specimens of any species, humans included, have always been celebrated, we've become fixated on it recently beyond the threshold of normalcy. Or maybe I just spend too much time on the internet. Don't we all, though.

We've also reached new heights of fixation on food and fitness in recent times. Who would have thought a few decades ago that some of the most popular television shows on earth would be about people losing weight? Or that one of the most popular male comedians (Jim Gaffigan) and one of the most popular female comedians (Amy Schumer) would be building their acts around their physical appearance and food? Gaffigan has a bestselling book and comedy tour called Dad is Fat. Just recently Amy Schumer's interview on Ellen is being hailed as "the best ever." She talked mostly about her slightly fat arms and how she engulfs popcorn.

I'm telling you. We, as a society, are becoming downright obsessed with food, fitness, and physique. I've been as caught up in it as just about anyone on earth, and it started when I was only six years old. In fact, when I asked at my kindergarten graduation what I wanted to be when I grew up, I proudly belted out my wish to become a "black boxer." It wasn't that the sport was so entertaining to me. I greatly preferred to watch other sports. It was all about getting "bumps in my stomach." To look like one of those sweaty, glistening, ripped black guys under the lights in the ring -- that's what I wanted more than anything in the world as just a kid!

I don't profess to have the cure to this problem either. The first step in fixing it is developing some sense of awareness that we are all nuts. I'll happily confess to this characteristic when it comes to food, fitness, and physique. I've tried every crazy diet on earth, am a human encyclopedia of useless nutritional information, and I still can't break the addiction of watching shirtless YouTubers talking about what they eat and how they train.

This insanity has taken quite a toll on my body and mind over the years. But you think I have it bad? Fitness competitors and models are the ones truly caught in this obsession's crosshairs, and what they put themselves through comes at a much higher expense than the public realizes.  

I'll never forget the first time I met a fitness competitor. She showed me pictures of herself on stage, but at the time, she had rolls of fat with stretch marks hanging over the waistline of her pants, and her hair had thinned out enough to see the top of her scalp. She couldn't have been more than 32-33 years old tops. And she spoke repetitively like a crazy person about how she needed to really get back into shape. To get back on her supplements. To follow the diet that her trainer had put her on back in the day. Yikes. 

It surprised me quite a bit to later learn that problems with weight gain, falling hair, and obsessive preoccupation with body image was not rarer, but par for the course among many fitness competitors and wannabes. It really shouldn't have surprised me. I did reach the point of having those "bumps in my stomach" once, only to become obsessive about food, spend over an hour per day in the gym checking and looking at myself in the mirror, lose my libido among other problems, balloon back up in just a couple of weeks after getting down to 5% bodyfat, and start waking up to a pillow covered in my own lost hair.

You'll be surprised, too, as you read this very personal, in-depth revelation of the fitness underbelly by Maddy Moon.  This is very courageous of her to write. In fact, I was the one that originally encouraged her to write this book with this very title, but she didn't want to. It's not easy to revisit past traumatic experiences. 

But she quickly realized that this story needs to be told, all in one place, and told vividly and personally. That's what you're about to get as you jump into her work, which is her finest yet. We all owe her a debt of gratitude -- aspiring fitness models, fitness voyeurs like myself, and armchair observers -- for having written it so passionately and purposefully.

No matter who you are, the life of a fitness model -- what it's really like -- is an interesting world to be taken into. Thank goodness Maddy can take us all there without us having to go through the tightly scheduled diet with fewer foods in it than most of us have in a single meal! But the diet is only one part of this book.

Thank you so much, Maddy, for candidly sharing your story. Many will be entertained. Many will be informed. Many will be prevented from doing great harm to themselves. Many will begin to unravel the tightly knit scarf of body and food obsession they currently have wrapped around their throats. We all thank you for what you've done and what you continue to do, which is help lead the world, one person at a time, towards the more meaningful and healthy existence that lies beyond the world of physique obsession. 



A small excerpt from Chapter 11:

Type fitness into Google and you get an image over and over.

Not a physical measurement of capabilities, strength, and power, but an image of a body shape.

As if fitness is a look.
Not a life.

While there are good things about "strong is the new skinny," these images completely defeat the point, and even reverse it to some extent.

The photos that normally linger behind all those fitness quotes have absolutely nothing to do with strength. These people may not be skinny, but would you believe me if I told you that they're not usually strong, either?

What if I told you that for those photo shoots, those men and women were most likely at their absolute weakest?

You most likely already know that much of advertising is a lie. Advertisers are paid millions of dollars for a reason -- you have to be good at your craft to be able to convince someone to believe whatever you want them to.

When weight lifting and body acceptance for women started to gain momentum, the media decided to use this shift to their advantage. I imagine the conversation went something like this:

"Okay, so maybe skinny is old news. Let's make strength appeal to the public (because let's be honest, that won't be too tough) . . . but let's dress it up with the same supermodel body we used for our other ads."

We'll get women with a little more muscle, but they'll be just as lean. We'll call it . . . strength. And fitness! Yeah, that sounds good."

Same body, different marketing. 

Hey, if it ain't broke, why fix it?

You may absolutely love lifting weights, doing yoga. running, or rock climbing but your neighbor may really enjoy knitting, volunteering at soup kitchens and studying for her PhD. Does she deserve to feel any less worthy than those who work on their bodies in the gym? 
Is one body superior to another just because it spends its time differently?
It's no secret that hurting your body day after day with rituals, diets, and obsessive weight loss goals all in the name of "fitness" isn't really fitness . . . 
It's not health.
It's not body acceptance.
It's more of the same thing we're trying to avoid . . .



















↧
Search

Aerial Bodybuilding - Jan Dellinger (2016)

April 2, 2016, 3:39 pm
$
0
0






Because I'm now more able to read and think about strength and conditioning training than I am able to actually do it, I admit to surfing various websites, blogs and forums on the subject matter. Sure, I encounter a fair share of baloney advice aimed at keeping some internet personal trainer's name in front of the online public. On the other hand, one also encounters the occasional pearl of wisdom.

An example of the latter was a piece titled, "All Muscle, No Iron" which debuted on t-nation.com in 2004 and was authored by Chris Shugart. 

"All Muscle, No Iron":


Chris Shugart Articles:


Basically, the aforementioned article was a Q&A between Shugart and Christopher Sommer, an elite caliber gymnastics coach working out of the Desert Devil National Team Training Center at the time.    

While Shugart did not state the point of this interview in the following terms, the crux of what I found so interesting was the suggestion that many of us who got into serious weight training as young males by buying a barbell and the Arnold Bodybuilding Courses, might have been just as well off by enrolling at a nearby gymnastics academy, and allowing the barbells to wait for a while.

Heresy, you say!

Read on.

Shugart's real thrust stemmed from the observation that one of the signature sights of every summer Olympic Games is the array of male gymnasts sporting granite-like arms, shoulders and torsos, tiny, crisply delineated waists and trim, athletically-muscled lower bodies moving with supreme power and agility over and around pommel horses, still rings and parallel bars in search of glory. To those witnesses who rightly admire extraordinary physical development in its many forms, their utterly incomprehensible physiques which permits these expressions of world class functional strength, are their true glory!

To sum up the almost universal admiration of these great physical specimens in bodybuilding rhetoric borrowed from the Weider magazine ads of the 1950s and '60s, what red blooded male would not want to sport the tremendous muscular development of these gymnastic gods! Or, and this was more in keeping with the tone of the aforementioned Weider mag ads, what female would not want to be linked to such granite-like examples of manhood!

Pardon the foray into "overcooked" evaluations of male musculature, but there has been a clear divergence of opinion of what -- a.k.a., how much muscle -- comprises the ideally developed male physique, among both the exercising and non-exercising public, for decades.

Before the days when average folks saw grand-scale bodybuilding (pre-Arnold and "Pumping Iron"), many thought the "Mr. America" physiques of the 1950s and '60s might have been overdone. Of course, afterward when what I like to call the "Mr. Olympia" era was ushered in and the bigger is better mentality was clearly en vogue, even much of the traditional exercising public thought the level of displayed muscular development excessive, if not freakish . . . including Arnold himself!

Looking at this another way in more contemporary terms, the physical description of someone being "jacked" has different connotations to different segments of the muscle-worshiping culture in the 21st Century. (Author's note: will someone please explain what the description "swole" means?)

Getting back to Shugart and Sommer, the prime question was how do these great strength athletes train to achieve these marvelous physiques? Per Sommer . . . "they train almost exclusively on bodyweight exercises," which makes sense as the bulk of their training time and energy has to be devoted to perfecting the skills of their sports specialties. 

I know what many readers have to be thinking: "What, no barbell curls? Or presses of any kind? All of this arm development, in particular, comes from just pullups or bar dips? Are these guys genetically gifted?" Again, per Sommer, no weighted barbell curls are performed in training, and their arm development, even the biceps, is attributable primarily to the straight arm leverage work they do, especially on the still rings.

Competitive ring movements like the iron cross, planche, maltese, the cross pull and their connecting movements which comprise a presentation routine, all involve moving the body without the advantage of bending the joints, which is a foreign concept to the traditional weight training public. The "secret" to mastering these movements, which requires the extra muscle, is progressively increasing training intensity over time, which is accomplished by increasing the length of the lever, which means being able to perform them with straight, locked arms.

Of course, being able to hold these exceptionally disadvantaged positions isometrically, and then move with deceptively graceful muscular force to other positions of difficulty is what promotes those ripped and bulging muscles.

Sommer does admit that extra resistance can come into play in the training of the best of the best among this upper echelon of bodyweight strength training practitioners as he has seen the most powerful among them capable of holding a quality iron cross for time with 60 pounds attached to their feet.     

Other of Sommer's insights, which he has compiled in a book (as well as DVD set) titled "Building the Olympic Body: The Science of Gymnastic Strength Training", include his assertion that the bulk of their abdominal ("core") work is devoted to the practice of hanging leg raises (sometimes weighted if necessary) and pullups. In his opinion, pullups are as much a quality ab building movement as they are an upper back/arms/shoulder builder. 

Chris Sommer's Gymnastic Strength Training:

 
And regarding the lower body, they do considerable plyometric jumping and vaulting, along with single-leg squatting movements ("pistols").

On paper, this route to the pinnacle of gymnastics looks rather straightforward . . . and familiar if you know anything about achieving the pinnacle of muscular development or strength. In all cases, the difference-maker is the long slog of arduous work needed to arrive at that pinnacle. As well as some natural gifts in the genetics department, a reality Sommer acknowledges for performing at the national-international level of gymnastics. Nevertheless, he contends that even more average fitness enthusiasts can benefit greatly in terms of improved muscle development, flexibility, muscular power and other athletic qualities if one starts with the basics of gymnastics and builds upward.

Shugart next ventures into an area of discussion with Sommer which will probably raise a lot of eyebrows among bodybuilders, powerlifters and long term serious weight trainees in general: Specifically, the degree of carryover gymnastic/bodyweight-forged strength which can be applied by the uninitiated (to weights) to limited-technique lifts such as the bench press, squat or deadlift. Due to the fact that much of gymnastics seems upper body-oriented, a strong bench press performance hardly seems plausible by a male gymnast upon his first crack with a barbell in his hands. Likewise, despite the bodyweight-only training background, Sommer claims that when pressed many male gymnasts can do full chins with as much as 50% of their bodyweight hanging from their frames.

Okay, stellar and mind-bending as these performances are, gymnastics is seemingly all about upper body strength, so they seem possible for the physically gifted. But what about a real crude test of overall body power like the deadlift? In doing his research for this interview, Shugart found numerous instances of male gymnasts capable of deadlifting two and occasionally three times bodyweight on their first tries at deadlifting a barbell! When asked to verify this phenomenon, Sommer quickly admitted to having seen this play out on many occasions as well.

My guess is that long-suffering barbell men in general would counter with something to the effect that elite level male gymnastics is the "land of little or light guys." While this is true, as a male in the 5'7" and 170-lb. range would be considered supersized in that world, deadlifting two or three times bodyweight, and especially on one's first try, is quite commendable. Remember, it is all relative, even if small male gymnasts would get lost (if not trampled) in the typical crowd at a bodybuilding contest or powerlifting meet.

One gets the impression that barbell folks generally do not have that much respect for the exceptional physiques and demonstrable strength of the gymnastic community, or the more grass roots offshoot, bodyweight trainers, for that matter. Perhaps it is attributable to the fact that each has traveled vastly different roads.

Perhaps if we had a role model who had a foot in both worlds, could some mutual respect be forged. As luck would have it, there are two monsters from powerlifting who engaged in competitive gymnastics before getting busy with weights.

One is Mr. Powerlifting himself, Larry Pacifico.

 It is doubtful that most iron admirers were aware of his pre-lifting endeavors, but he has a verifiable background in gymnastics.  

 

Verifiable? One great indicator was certain of the exercises contained in his powerlifting courses he made available to the public a couple of decades ago.

[Note: A copy of one such manual of Mr. Pacifico's will soon be posted in full on this blog.]

His primary auxiliary pressing movement (after bench pressing) was handstand pressing between two benches . . . and for somewhat higher reps! If one can do these, and especially at the conclusion of a bench pressing session, overhead pressing with barbells or dumbbells might become redundant.

Larry also subtly made another point with these full-range handstand presses, which was that they are attainable by larger men, too! That is not an insignificant item.

I met Larry for the first time in the late 1970s at a seminar he gave at Kutztown College. One of his more memorable remarks on that occasion was that in his opinion, the latissimus dorsi muscles and their development were key to maximum performance in all three powerlifts. So, referring back to his published bodybuilding courses, what "lat" movements did Larry himself most rely on? Overhand-grip chins, (pullups in the lexicon of some people), and front levers on the chin bar, which clearly came from his gymnastics background.

[Note: Here is a short article on a 1980 Pacifico clinic - 
http://ditillo2.blogspot.ca/2014/04/a-seminar-with-pacifico-richard-trimble.html      

And here is another tidbit thrown in for good measure: When Larry was inducted into York Barbell's Hall of Fame at one of the Strength Spectaculars in the late 1990s, a chin contest was also announced as part of the overall program. Getting wind of this, Larry, who was in his early to middle 50s at the time, called us in advance to find out just how early in the day's events the chin contest was to be held as he really wanted to enter. As he himself said, "I'm still pretty good at chinning."

For someone of Larry's reputation desiring to compete against all comers at a public strength fest signaled to me that his self-estimation of "pretty good" really meant PRETTY GOOD! His participation would have added a lot to the whole proceedings, but unfortunately, he could not arrive much before the actual awards ceremony.


Example # 2 with the dual background of gymnastics and powerlifting is Fred "Dr. Squat" Hatfield, who competed in the former while in college before matriculating to competitive Olympic lifting and then into big-time powerlifting. As such, Fred experienced the "full monty" of competitive strength-oriented sports.  

I find it quite telling that if one gets on his "Dr. Squat" blog, you will quickly notice that his signature photo icon shown whenever he responds is a snapshot of himself holding an iron cross on the still rings, rather than his more closely associated 1000+ pound squatting. And yes, he is flashing the trademark crisp, clean extraordinary musculature of a top caliber gymnast! Seems we know now which image Fred personally values more! 


Following up on this notion that advanced bodyweight strength training is the province of only the smaller men, note the example of Bud Jeffries, or more specifically pro wrestler Karl Gotch, a sizable grappler in his day who valued gymnastic movements over a lot of heavy weight training, and personally trained one or two generations of Japan's best professional matmen. Want an eye-opener, view Gotch's "Combat Conditioning" tape filmed at his Florida home sometime in the mid-1990s. He is shown personally working out three of Japan's biggest mat names with very innovative bodyweight movements and techniques. The bottom line is, this stuff works! 



I'll close with the reiteration that it might have been more beneficial for some of us when we got interested in bodybuilding training to have sought out the local gymnastics academy.

It's not an inferior way to go!



























↧
↧

PHA Training for Weightlifters - Jim Maul (1967)

April 3, 2016, 2:36 pm
$
0
0




I will make no pretext in this article to attempt to convince anyone that I am using PHA (Peripheral Heart Action) as a pure system or as it was originally intended when it was first designed. Some readers will think that perhaps it would better be called a sequence system. However, since it utilizes the general principles of PHA we will describe it in those terms.

It is the opinion of this writer that PHA as it was originally designed cannot be applied to lifting in the strictest sense. Since in its original design PHA involved moving from one exercise to another with only the amount of rest required to change weight or move to a new piece of equipment. The lifter must change his weight, perhaps, move to another bar, and if he is not yet recovered past the puffing or breathless stage of his previous exercise, must wait a few seconds longer before he begins his next exercise. My procedure has generally been to rest between 30 and 60 seconds. In some cases in a very heavy workout, the rest period might even be slightly longer.

The fact that it cuts down training time is readily apparent when you consider that most lifters rest between three to five minutes between heavy sets. It has been my experience that a training session, which under the normal system of training would take 2.25 to 2.5 hours to complete, can, by applying PHA methods, be completed in 1 to 1.25 hours.

Whereas my workouts under the former system would total 12,000 to 18,000 pounds in one workout, the present system has allowed this total poundage to increase to 18,000 to 20,000 pounds as an average workout and has gone as high as 27,000 pounds in a single workout.

The lifter must be careful on this type of system to arrange his workouts so that some are lighter in total pounds used during the training session, and some are heavier in total pounds lifted than would be true in the average workout; the same as on any other type of training system. A lifter should also avoid working to the same top poundage on any given exercise in all workouts. In other words, the lifter should not expect to be able to go all out every workout continuously for weeks on end. He will have the same variances in energy, the same variance in his ability to do a particular lift or the same type of variables in his desire to continue to work out at a peak load over an extended period of time that he would have on other training systems. However, this type of training system will tend to make workouts considerably more interesting. So long as the same exercises are not done every workout and so long as the same poundage and same reps for the same exercise are not used continuously, the lifter's interest will have a tendency to remain higher.

The psychological implications of trying to develop this training program for each individual are manifold. In order to avoid getting too involved in this aspect and rambling on, I will mention only a few.

One problem is in convincing the lifter that switching from one exercise to another, and using the various joints in different angles alternately, rather than in just one specific direction, after preliminary warmup will not be injurious to the joints. When analyzed from the correct viewpoint, he will find it is just as easy to keep the entire body warm and the various joints loose, as it is from just one angle in the same given time period.

Some people who have tried this type of training have said they begin to feel ill about midway through their program, and give it up for that reason. This is basically a matter of conditioning. The same as when they first try to run a mile; they become ill midway, or near the end of this mile if they are not in proper condition. Any lifter who does have feelings of weakness or nausea during the program must realize that he just doesn't have the endurance that he thought he had. However, if begun properly, this program will build considerable endurance.

In order to enter this type of training program properly, a lifter must cause his ego to suffer considerably when, at first, he drops his poundage, and then does only half a workout. For example, a lifter might normally do six sets or presses, working from 135 to 215. He should, when beginning this type of program, do only three sets in his first workout and perhaps work up to a maximum of 175. This would be correspondingly true of all exercises. Several lifters I have been in contact with feel that they are going to lose out on too much if they spend two weeks adapting to this type of training program by using light poundages until they are used to it. No amount of talking to them, trying to convince them otherwise, does any good if they already have their minds set against it. Looking at it from the common sense viewpoint, however, they would realize that two weeks of light training might do them some good.

First of all, by gradually working back into the heavier weights they likely will continue to make progress past the point they were at before. Partly due to improvement in their overall physical condition. Anyone who understands basic physiological processes of the body should understand that being able to accomplish a greater amount of work in a given period of time would be partly due to improving stamina. They should also realize that by improving their condition they would have more energy in reserve when reaching the clean and jerk in a contest than before.

Another problem that has to be overcome by a lifter embarking on this type of training program is the builtin habit of sitting down to rest after completing an exercise until time for the next set. Using PHA you don't sit down. You remain on your feet at all times, preferably moving about. This helps keep circulation going at a better rate and also helps in the recovery of respiration. Convincing the lifter who is trying this type of program for the first time that he can move to the next exercise with one minute's rest or less is a difficult task. For the individual trainer to force himself to do this after years of other training habits is no small matter.

The arrangement of exercises for a workout program could take many different forms. It could include various numbers of exercises. If more than five exercises are used, the program should be set up in a minimum of two sequences. As few as two exercises could be used in one sequence so long as the stress is on two different areas of the body, but a maximum of five should be used in any sequence. When five exercises are used in one sequence care must be taken to avoid too many heavy exercises, as well as a selection of exercises promoting the rotation of stress on various body areas.

Although the following sample training program is based on six workouts, this does not necessarily mean it must be a six-day-per-week program. My method has been simply to rotate the six workouts regardless of whether I work out three, four, five or six times per week. Although the majority of the exercises will show six sets, it is not mandatory on this program that each exercise by performed for six sets. Some will have five sets listed and others, although presently listing six sets, have been done as high as eight or nine sets. An individual lifter must design his program to meet his own needs, weaknesses and energy level, plus time allotted to the workout.

Joe Dube


About Sets and Sequences

If you are not acquainted with PHA procedures perhaps we should explain here just how you should proceed. You will note in the given sample workouts, I have listed 6 sets of 3 repetitions for the snatch, for instance (in the first workout). In the PHA or Sequence system you do only one set then go on to the next exercise or lift which, in this case (Workout No. 1) would be the seated incline press, and you do a set of this, then on to the clean pulls for a set, then the squat for a set. Then you start all over the the snatch for another set, then the seated incline press, and on through all four exercises again. Continue this way until you have completed all sets for each exercise (never do more than one set of an exercise or lift in succession). In other words, if your workout calls for 6 sets, this means that you go through the whole workout 6 times.

Don't forget, you do not rest between sets or exercises more than a minute and preferably 30 seconds. Do not sit down during this rest period; instead keep moving to keep the circulation active. This is very important -- KEEP MOVING -- KEEP THE HEART ACTION UP AND THE BLOOD MOVING.


Workout No. 1

Snatch - 6 sets of 3 reps
Seated Incline Press - 6 sets of 5
Clean Pulls - 5 sets of 3 (a recent change in this workout has been to do the clean pulls in the power rack)
Squat - 1 set of 10, and 5 x 5.


Workout No. 2         

Power Snatch - 7 sets beginning with 5 reps and working to 2 reps
Press - 5 x 5
Good Morning - 6 x 5
Squat - 6 sets of 10.


Workout No. 3

Clean and Jerk - 6 sets beginning with 5 reps and working to 2 reps
Seated Incline Press - 6 x 3 reps
Push Press- 6 sets beginning with 5 reps and working to 2 reps
Snatch Pull - 4 x 3
Squat - 1 sets of 10 and 4 x 5.


Workout No. 4

Power Clean - 2 sets of 5 and 4 sets of 3
Snatch - 2 sets of 3 sets of 3
Press - 5 x 5
Good Morning - 5 x 5
Squat - 1 set of 10, 4 sets of 5, and 1 set of 20 reps.


Workout No. 5

Push Press - 6 sets of 5
Snatch Pull - 5 x 3
Incline Press - 1 set of 5, and 5 sets of 3
Squat - 6 sets of 10 (a recent change in this workout has been to do sets of 3 in the power rack).


Workout No. 6

Deviates from the PHA system by doing the three lifts in order, then squatting:
Press - 1 set of 5, 1 set of 3, 3 sets of 2, and then add 10 pounds and do a single
Snatch - same as Press above
Clean and Jerk - same as Press above
Squat - 1 set of 10 reps, and anywhere from 2 to 5 sets of 5 depending on energy level.


Instead of a six workout cycle, this program could also be reduced to a five or four workout cycle if the lifter so desires. I would like to repeat again that the lifter's ability to adapt to this program is strictly one of psychological motivation and of conditioning for overall fitness. 









   


↧

Maximize Your Mass - Jim Smith (2015)

April 3, 2016, 6:48 pm
$
0
0


Subscribe:



Diesel Strength and Conditioning:

Diesel SC Blog:

More Jim "Smitty" Smith articles:
http://www.elitefts.com/author/jim-smith/

Diesel Crew YouTube Channel:
https://www.youtube.com/thedieselcrew



Packing on slabs of muscle mass is all about heavy weights and low reps, right?

Not so fast. That lifting scheme is part of the equation, but not the sum of the whole. "Your workouts should include a variety of rep ranges and loads when you're trying to build muscle fast," Smith advises.


1) Beef Up The Variety

He recommends pairing heavy lifts with low reps for your primary exercise (8 sets of 3 with 85% plus of 1 rep maximum), followed by higher volume accessory lifts (4-5 sets of 15-20 reps with 70-85% of 1RM). The angle in which you exhaust the muscle should also be a focal point. For example, substitute sumo deadlifts for regular deadlifts, or wide- or close-grip bench presses instead of the standard grip.

In regards to time frame, according to Smith, "properly structured periodized programs typically run eight to 12 weeks, with low intensity days built in to ensure that you can continue to train at a higher intensity throughout the program."


2) Increase Metabolic Stress Through Greater Time Under Tension (TUT)

The lift features three phrases: lowering (eccentric), pause (isometric), and drive (concentric). Increasing TUT will greater exhaust the muscle and enable growth and plateau busting. "If you perform eight reps, with each rep taking four seconds, your total set will take 32 seconds," Smith explains. "The most effective way to increase microtrauma to the working muscles is to focus on the eccentric phase. Increasing your lowering time by even one more second will increase the total time under tension for the entire set."

Smith further emphasizes the importance of tempo when performing higher volume rep schemes. "Always try to make the eccentric (lowering) phase longer than the concentric (drive) phase," he says. "Tempo is written with the eccentric phase first, then the amortization (pause, or isometric) phase next, and finally, the concentric phase last."

Example 1: Bench Press, Tempo 3-1-1

Eccentric Phase - Lower weight to chest in a slow and controlled manner taking 3 seconds.
Isometric Phase - Pause weight on chest for 1 second.
Concentric Phase - Drive phase to lockout in 2 second. But when performing heavier weights for low reps, focus on accelerating the eccentric (lowering) phase of the lift.

Example 3: Barbell Squat, Tempo 1-0-1

Eccentric Phase - Lower down into the bottom of the squat in 1 second.
Isometric Phase - Do not pause the weight; use the stretch reflex at the bottom of squat to reverse the movement and start to drive to lockout - 0 seconds.
Concentric Phase - Drive phase to lockout in 1 second.


3) Continuous Tension Sets vs. Heavy Compound Sets

"Continuous tension sets are a technique that involves keeping the tension on the working muscle groups by never resting the weight at lockout or midway through the repetition," Smith explains.

Translation: They up your time under tension. "The idea is that if you relax at lockout or the bottom range of the lift, the muscle comes off tension and you lose intensity of the muscular contraction."

According to Smith, continuous tension sets work well for supplemental lifts in which you're not lifting a maximal amount of weight with a heavy compound exercise (e.g., bench press, deadlift, squat, overhead press).

As a coaching cue Smith also advises thinking of a max effort set of three reps divided into three single repetitions, rather than a set of three. By not locking out the weight for the higher volume supplemental sets, he explains, you can keep continuous tension on the target muscle groups.


4) Revamp Your Recovery Plan

"Strength training makes you weaker," Smith clarifies. "It breaks your body down. Greater muscle mass comes from your body's recovery from the actual training."

So your ability to peak with every workout is directly related to how well you recover between training sessions. After your last rep, shift your focus to recovery using at least one of the techniques listed below. Pair it with proper nutrition and supps to get the best results.

Static stretching
Sled dragging
Deep breathing drills
Epsom salt baths
Sleep
Contrast showers
Low intensity workouts
Sauna

    

 5) Rethink Your Warmup

How's your flexibility? If the answer is "I'm too tight to answer," the off-season is the time to work on it. Elite bodybuilders, according to Smith, have impressive lower-body flexibility because they spend a great deal of time post-workout stretching their legs and hips. Not stretching enough will prevent you from having optimal technique and put your joints in a bad position when you're training.

Smith suggests a warmup routine that includes three elements:

SMR Self-myofascial release (to massage away restrictions to normal soft tissue extensibility).
Dynamic mobility drills (to improve range of motion).
Activation exercises (to target the muscle groups you'll be working).

"Most lifters are very tight in the ankles, hips, upper back, chest, and shoulders," says Smith. "When pressed for time incorporate mobility and stretching right into your program, during your work sets, to help improve your technique, and work specifically on your 'tight' areas."

Warmup Example -
Take a look at how a solid stretch program incorporated into your workout might look on paper:

Legs
Barbell Squat: 8 x 3 reps; rear elevated hip flexor stretch.
Leg Extension: 4-5 sets x 15-20 reps; high stretch on bench stretch.
Bodyweight Cossack Squat: 4-5 sets x 3-5 reps each way; hip external rotator stretch on bench. 





     
Get Warm to Get Big

Smith's warmup covers more ground than your typical "135 for 10 reps" approach.

Typical Tight Area -
Ankles:
SMR - foam-roll on calves and front of shins.
Dynamic mobility - Ankle mobility drills, calf-raise stretch.
Activation - Calf Raise, pogo jump.

Hips:
SMR - foam-roll the glutes, hamstrings, adductors, and IT band.
Dynamic mobility - Striders rear-foot elevated hip-flexor stretch.
Activation - Hip thrust, dumbbell swing, back extension, glute bridge.

Upper Back:
SMR - foam-roll the upper back and perform upper-back extension over the foam roller.
Dynamic mobility - Lat stretch on power rack.
Activation - Face-pull, band pull-apart, dumbbell posterior flye, YWTL, inverted row.

Shoulders/Chest:
SMR - Foam-roll the lats, chest, shoulders, and triceps.
Dynamic mobility - Chest and shoulder stretches on power rack.
Activation - Pushup, light dumbbell military press.


Sample Layouts

Chest

Techniques used: 
Supersets
Powerbuilding
Variety of Exercises
Tempo Changes
Compound Exercises
Continuous Tension Sets
Increased Time Under Tension
Variety of "Tools" Used

1) Bench Press
5 x 3-5 reps
Rest: 90-120 seconds (heavy, low reps, compound exercise).

2 superset with 2B) Dumbbell Bench Press
5 x 15-20
Rest: None (continuous tension).

2B) Pushup (with 3- to 5-second slow eccentrics
5 x 10
Rest: 90-120 seconds (increases TUT)


Back

Techniques Used:
Giant Sets
Powerbuilding
Variety of Exercises
Tempo Changes
Compound Exercises
Continuous Tension Set
Increased Time Under Tension
Variety of "Tools" Used

1A giant set with 1B and 1C) Weighted Pullups
4-5 x 5-8
Rest: None (heavy/low reps, compound exercise)

1B) Lat Pulldown
4-5 x 15-20
Rest: None (moderate weight/high reps)

1C) Cable Face-Pull (with 3- to 5-second slow eccentrics)
4-5 x 10-15
Rest: 90-120 seconds (increased TUT)


Legs

Techniques Used:
Supersets and Giant Sets
Powerbuilding
Variety of Exercises
Tempo Changes
Compound Exercises
Continuous Tension Set
Variety of "Tools" Used

1) Barbell Squat
8 x 3 reps
Rest: 90-120 seconds

2A giant set with 2B and 2C) Leg Extension (with 3- to 5-second slow eccentrics)
4-5 sets x 15-20
Rest: None

2B) Leg Curl (with 3- to 5-second slow eccentrics)
4-5 x 15-20
Rest: None

2C) Bodyweight Squat
4-5 x 20
Rest: 90-120 seconds.   































↧

Peak Contraction - Anthony Ditillo (1979)

April 4, 2016, 7:41 pm
$
0
0




The peak contraction principle has been used by many bodybuilders for quite a long time. I believe I saw mention of it as far back as twelve years ago in a very popular weight training magazine. This article showed how it was possible, using the peak contraction principle, to add greatly to the definition and muscle shape of the muscles involved. Usually articles appeared showing how it was possible to cut up that massive bulk by using the peak contraction principle and a high protein diet.

By peak contraction it is meant that continuous tension is put upon the muscle being exercised, with the utmost muscular exertion being placed in such a position that the contraction is greatly intensified, to such a degree that the muscle under strain actually peaks, or balls up to a certain extent. This cramping of the muscle at a particular point in the performance of an exercise is what we term peak contraction. And brother, does it work!

Any bodybuilder who is interested in shaping up his massive but smooth physique for an upcoming contest would really benefit from a few months of peak contraction work. Such training would literally cut his muscles to ribbons, as the saying goes. It would also greatly add to his muscle size. At least as far as appearances go, that is.

Of course, in the case of the contestant who is training down for a future event, the addition of muscle size, at this point, is second in importance to the acquiring of a shapely, well muscled, defined physique. The reason that peak contraction work does not usually add greatly to increasing muscle size is that the trainee usually uses light weights, high repetitions, coupled with high set, to literally burn off the outer layer of fat which, in itself, is detrimental in the acquisition of a well defined physique.

So it seems that the peak contraction principle, however effective it may be, can only be used by bodybuilders who need greater muscularity, and who already have developed a basic foundation from which to cut up. This means that the average trainee who is basically underweight cannot utilize this system and expect any real substantial gains.

Up until now, anyone who believed the statements which I have just related to you in the above paragraph, quite naturally would have believed them to be true and would have avoided the peak contraction principle until after he had added greatly to his body mass and power. But today he would be very, very far from the truth.

I am happy to report that some experiments I have conducted with myself a few of the other fellows whom I train, indicate conclusively that the peak contraction method of training can, under the proper circumstances, greatly add to the muscle mass and the power of the trainee.

Of course, we are not talking about the rank beginner in this situation. The men who conducted this experiment with me were all full fledged weight men of at least three years training experience. All were in good basic health. All were eating the types of diets as outlined in back issues of this magazine. These are the weight gaining diets. They are very result producing in themselves. Couple them with the proper training principles and they become fabulous.

The men trained three times per week. They performed full body routines; no super-setting or tri-setting was allowed. This was to be an honest experiment; we wanted to see how much solid, useful muscle tissue could be gained. We were not interested in seeing how large we could pump our muscles with inflated tissue. Only basic movements would be allowed. Each workout lasted about 1.5 hours. Rest periods between sets were kept at a maximum of two minutes.

Our three 'guinea pigs' performed one movement per bodypart and performed 5 sets of between 3-5 repetitions. This was the main part of my research along this line. I wanted to see just what one could expect if heavy weights were used in the peak contraction movements instead of the usual light ones. I thought that perhaps this was the reason why men who had previously used this system could not gain additional muscle size with the principle involved. I believe my experiment proves me right.

At the beginning of this experiment it was hard to find fellows who were willing to take the chance on experimenting on a principle which had never been used before in the way it was to be used now. However, after much prodding and pleading I did manage to find these three. And after a few days preliminary instruction we were on our way -- finally ready to begin!

The men were told to fortify their usually good diets with additional protein by means of a small box of Knox gelatin before retiring at night. This meant an extra 50 grams of protein for muscle building. They also increased their intake of vitamins and minerals. This made them fertile soil for this system to begin its work upon them.

Each workout would begin with the hack squat.




After an initial set of 10 fairly easy repetitions, the weight was increased to an amount that would allow only 4 reps. These repetitions were performed slowly, with concentration on cramping the legs on the finished portion of the movement. When 5 sets of 5 could be performed, the weight was increased. This movement works the entire leg area quite well.

The next movement was for the chest. For this we selected the decline dumbbell press.



 Once again the initial set of 10 repetitions was performed followed by 5 sets of 4 reps. The weights were increased gradually, again cramping at the finish position of each rep.

For the shoulders we chose the lateral raise on the incline.



This is performed by using one arm at a time. You lie on your side on the incline; from here you perform a one arm lateral raise. The same type of personal performance was used, the cramping, and the same rep scheme.

For the upper back we chose the pulldown behind neck on the lat machine. 



We concentrated on cramping the upper back at the end of the movement when the arms are lowered. The same repetition scheme was used. This one is very effective.

Next, for the lower back we chose the bend over exercise with a barbell.



We warmed up with 10 easy repetitions and then increased the weight to all we could handle for 3 reps. When 5 sets of 3 reps could be performed the weight was increased. We were sure to perform this one quite slowly, as it is easy to strain oneself if not careful.

For the triceps we chose the lying triceps extension on bench. 


We made sure to follow the same set/rep scheme as on the hack squats, and performed the reps very slowly in order to cramp the triceps to the fullest. These work the triceps hard!

Finally, for the biceps we performed the Larry Scott preacher bench curl as shown in the photo up top. This one is really a killer, so be sure to work up the poundage slowly before you go all the way out, using the same rep scheme as on the hack squats.

At the end of this routine the trainees were more than surprised as their bodyweight increased and their muscles grew larger because they were worked most completely in an interesting yet severe manner. And most important of all, when they returned to the normal performance of their regular movements they found out that they were much stronger.

For example, Tom Dudas worked up to 150 pounds in the preacher bench curl. When returning to his regular standing barbell curl he handled 180 quite easily.

I used the decline flye movement using this principle and worked up to 90 pound dumbbells. When I returned to the regular flat bench flying motion I found that I could handle 105's in regular style.

Do you see what I am getting at?

Because the peak contraction principle makes the muscles work very hard, when you return to the regular style on the regular movements you will find that you power has increased greatly. And I don't think that will be too hard for you guys to take. do you? 

      



↧

The Good Barbell System - Courses One and Two - Harry Good (1937)

April 14, 2016, 2:50 pm
$
0
0


Click Pics to ENLARGE










Note: Courses 3 and 4 are here:

The wall charts for them have been added (April 14/2016).




TABLE OF CONTENTS

Introduction
The Question of Eating
Time for Exercising
Sleep, Rest and Worry
Should a Person Drink While Exercising
Concentration
What to Wear While Exercising
Bathing After Exercising
How to Breathe While Performing the Exercises
How Many Exercises Should be Performed at One Exercise Period
How Often to Train
Should One Miss Exercise Periods
Holding the Barbell
The Question of How Much Weight Beginners Should Use
Lowering the Barbell
For Those Who Have Experience
Good Barbell Exercise Course No. 1
Good Barbell Exercise Course No. 2


Introduction

The "GOOD" barbell courses are devised after years of intensive study and actual experience with hundreds of the different exercises for barbells, dumbbells and various exercise equipment.

Experiments with the numerous and varied courses and association with lifters and body culturists has made us capable of selecting the best barbell and dumbbell courses today. The exercises included have developed the strongest men in America and this is a proven system of the right combination of exercise. Some have become champions in physical development using this system of training but they will improve the health, muscular development and strength of anyone if they are followed persistently for some time. The exercises are explained in the least amount of words and made as understandable as possible, and are void of "nonsense" to enlarge them.

We wish all taking up these courses the best in health, muscular development and strength. Always remember that not everyone can be a champion of strength, bodily development, or physique.

As years go by we hope to prove to the exercising public our honesty and sincerity concerning the selling of courses and exercising equipment. Our motto is "Honesty is our Policy." We want you to be satisfied.


 The Question of Eating

For those that follow these barbell courses for some time, it will not be necessary to worry about the food that should be eaten if the individuals are normal in bodyweight. The exercises will do wonders to the condition of the stomach and digestive tract. This, however, does not mean one should "stuff" one's self full of all kinds of "trash." It is always better to be moderate in everything and that also pertains to eating to keep the stomach in the best of condition.

Our motto is to eat plenty of wholesome foods, fruits and vegetables, but avoid most white flour products. One does not need to eat food which he does not like simply because others say it is good for him; not all stomachs are alike. Those wishing to reduce in bodyweight and at the same time get a muscular development should avoid the fatty, starchy food, pastries and sweets and never overeat. Overeating is only a habit and can be avoided. One of the authors of this course has lived on two meals a day for a period of over three years and at the same time has been stronger than ever before. This does not mean that all others will benefit by such a course of eating, but in some cases two meals a day will be sufficient. We, however, recommend three meals a day for the person who works hard every day and then takes a course of barbell or dumbbell exercises three or four times a week. This is also true of individuals who are underweight and wish to gain bodyweight. In such cases we advise eating foods that produce weight and plenty of natural sweets. Following these courses for some time will normalize the body and if wholesome foods are eaten well take away fat and build muscle. Very corpulent persons find it hard to reduce and usually the trouble is of a glandular nature.


Time for Exercising

The best time to exercise is in the afternoon between 2:30 and 5 o'clock, or in the evening between 8 and 10 o'clock, providing the evening meal is between 6 and 7 o'clock. This, however, is not possible for some persons because of their occupations, and under such conditions it will be necessary to exercise whenever possible. It is best to finish the exercise period at least an hour before eating or not begin to exercise for at least an hour after a meal. We do not advise one to exercise in the morning if your occupation is of a rather strenuous nature as the body will tire to some extent and the day's work will probably be more difficult to perform.


Sleep, Rest and Worry

To succeed in the shortest possible time in acquiring a muscular development and strength, sleep and rest are most essential. Some persons can do with less sleep than others, but our advise is to average at least 8 hours of sleep every night. We do not mean that it is always necessary to sleep 8 hours every night, but if an hour is lost one night make up that time the following night or with rest in the day. There is no definite time to go to sleep as long as the proper sleep acquired.

Rest is just as essential as sleep, but this is not always possible because a person's occupation usually must come first. But get all the rest possible during your leisure hours. When following a barbell and dumbbell course with the idea of getting the best results in the shortest time possible, avoid other sports or forms of exercise because the exercise in the barbell and dumbbell course will take care of the muscles throughout the entire body. Make yourself lazy while not exercising, but never be lazy while exercising.

Worry should be avoided by everyone for health's sake, but sometimes it attacks a person almost without warning and will be nerve-wracking. Fight it the best way possible, because worry is a bad "sickness" if it gets a foothold. Worry will reduce the bodyweight of a person quickly and other sickness may be brought on because of it. Whatever the worries are, try to change the attitude of mind or the environments. Exercise will help get rid of your worries but at the same time do not expect good results in the way of improved strength and muscular development until your worries have disappeared. To succeed best, never worry, get sufficient sleep and rest.


Should a Person Drink While Exercising

Some persons wonder whether or not they should drink while exercising. Yes, drink if necessary because no harm will result as long as drinking is done in sips. Never drink cold water while the body is heated from exercising; drink the water warm if there are no objections by the one exercising. A very satisfying drink is plain lemon juice with warm water. This drink is satisfying and is very healthful. Never sweeten it with sugar. Avoid strong drinks at all times. 


Concentration

continued . . .


























↧
↧

Louis Abele - Charles Coster (1955)

April 16, 2016, 3:23 pm
$
0
0

Click Pics to ENLARGE





MIGHTY LOUIS ABELE . . . 
THE BASIC POWER BOY
by Charles Coster (1955)

He was one of Power Training's pioneers, one of the greatest heavyweight lifters of all time. His tremendous battles with John Davis and Steve Stanko rank among the classics of our sport and are remembered wherever weightlifting holds sway.

The prodigies being performed by by present day Olympic lifters are very great indeed, but it would be a pity if one of America's earliest and greatest heavyweights was forgotten entirely.

When John Davis and Steve Stanko were taking it in turn way back in 1940-41 to exceed each other with mighty weightlifting performances, Louis Abele also made his appearance and together this trio waged spectacular lifting battles which earned them the title of "The Immortal Three of American Lifting."

Louis couldn't have chosen a more awkward or difficult time to appear, and right from the start he seemed fated to run into 'quality' competition from other youthful aspirants of somewhat unusual ability. 

 
 A Clean of 300 comes easily and swiftly into the shoulders of Abele. 
At the time, this was near record poundage.



In 1937-38 Clean and Jerks of 300 pounds were scarce in any class, but suddenly Weldon Bullock and John Roach appeared from out of the blue, and at 17 years of age, with very little training preparation, both youths Cleaned and Jerked 300 lbs.

A little later in his weightlifting career Louis received 'pressing' competition from two other lifters -- for John Grimek made a 285-lb second attempt Press on one occasion, and yet another sensational find in the person of Gregory George resulted in Presses ranging between 260 and 290 lbs at various times.   

Gregory George didn't stay in the lifting game as long as most, but he caused quite a stir whilst he was there. He was a 'natural' if ever there was one, and the very first time he was introduced to the weights he made a full Deep Knee Bend with 400 lbs very easily.

However, I am getting ahead of myself somewhat. The incident which first brought 17-year old Louis Abele to my attention occurred in early 1938 . . . and I regarded it as one of the most important weight training 'experiments' I had come across up to that time.

With Olympic lifts of 175-175-230 lbs which were made at about 160 lbs bodyweight, Louis decided to specialize on leg work in an endeavor to gain extra bodyweight and more power.

This was a subject I was very interested in at that time, so I waited for the results with interest.

After six weeks of training there was a 10 lb gain in bodyweight, and after a rest period he decided to have another go at further leg specialization. The result of the second experiment brought him another eight pound gain in bodyweight, and his Olympic lifts began to soar round about this time. He made lifts of 230 Press, 245 Snatch, and 300 Clean and Jerk before he was 18 years of age, and at the Tri-State Meet in 1938 he totaled 790 via 235-245-310 lbs.

His bodyweight had gone up to 185-190 lbs at this time, and it seemed that he was all set for a distinguished Olympic lifting career.

In view of the effect which specialized leg training with weights has had upon this remarkable athlete's career, an account of the leg routine will be of the greatest interest to anyone seeking basic power, strength, and muscular development.

The system used was as follows:

One Leg Dip, 215 lbs x 15 reps (each leg)
Leg Press, 400 x 20 reps
Step on Stool, 180 x 20 (each leg)
Calf Exercise, 25 reps
Leg Press, 260 x 10
Front Squat, 260 x 10.

Just before his 18th birthday, Louis was able to squat 12 times with 380 lbs -- so powerful had he become. The foregoing leg routine was taken from my scrapbook of weightlifting information which I have compiled over a long period of time, but I believe this news was originally published elsewhere -- and if this is the case I would like to acknowledge the fact, for such news as this is invaluable in assessing the 'cause and effect' of a lifter's progress.)

[I neglected to put the source, but I think the author is talking about a short write-up that was featured in IronMan Volume 4, Number 4]:

http://ditillo2.blogspot.ca/2008/03/leg-specialization-louis-abele.html

And yes, I had outside help finding that very specific and otherwise very hard to find info.
Thanks, Joe!

A program such as I have recorded here calls for the greatest fortitude, so murderous is its severity. Louis himself said that at the end of a workout his legs felt like rubber and he was scarcely able to walk, but after the initial 'toughening' had taken place, he was okay the day afterwards.

Before his 18th birthday this lifer Bent Pressed 220 lbs -- he had developed such strength.

At the Mid-Atlantic Championships in 1938, while weighing 190 lbs, Louis Abele made an 815-lb Olympic total by way of 240-255-320 . . . taking 3rd place to the phenomenal Steve Stanko who scored 850 with lifts of 245-260-345 . . . and Bill Good who turned in the best total of his life at 845 via 245-260-340.

Little 'snags' like this were always being encountered by Louis, but he could not be discouraged as future events will show . . . and even the presence of 16 year old John Davis, who had earlier won the Metropolitan heavyweight crown with lifts of 249-233-321, only served to intensify Louis' determined efforts to 'get to the top'. (John Davis had cleaned 341 lbs in training at that time.)

There doesn't seem to be much reason to doubt that Abele's thigh and hip specialization enabled him to lay a very solid foundation upon which to build his Olympic aspirations, and by mid 1938 he had built up such terrific thigh/hip/back power that he was able to perform 10 squats with 540 lbs when weighting between 200 and 205.

He recorded 255-260-335 when establishing an 850-lb total at the Junior National Championships, and this was followed shortly afterwards by a solid increase of 25 lbs in his total t the 1939 Senior National AAU Championships where he forced out 265-280-330. The Clean and Jerk ws a first attempt lift, but he could get no higher and had to be content with second place . . . Steve Stanko being a decisive winner with an 895 total and lifts of 270-280-345 pounds.

At the YMCA on December 18th these two youths had another workout together and presented the audience with some sensational lifting

Stanko weighed in at 220 and Abele at 210. Both men displayed remarkable improvement in all-round ability, but in spite of his best efforts Louis once again came off second best. He Pressed and Snatched 280 lbs and Clean and Jerked 350 with his second lift, also Cleaning 360 with his last attempt, only to miss the Jerk. His 910 lb total was amazingly good for a lifter so young, especially in view of the fact that he had a Press and a Snatch of 290 at arms' length, but not held, at this contest.

Steve Stanko had to make lifts of 285-290-370 in order to keep this youngster at bay, but full credit should be handed to Steve for making three Clean and Jerks of 350-360-370 without any sign of failure, the latter lift being a new world record in those days.

Round about this time of course John Davis was showing distinct signs of coming permanently into the heavyweight picture, and accounts of wonderful lifts and totals were being circulated.

In spite of the knowledge that he was up against a couple of absolute phenomenons, Louis Abele intensified his efforts, and so on February 17, 1940, at the Lighthouse Boys Club in Philadelphia he pressed 280, snatched 296 and clean and jerked 365 for a 941 total. He was 20 years of age and 215 lbs bodyweight at this time.       


A young Louis Abele lifts for the Lighthouse Boys Club. 
He's seen making his starting Press of 275 pounds.


His persistent efforts must have shaken the opposition considerably for shortly afterwards at the Middle Atlantic Championships Stanko, Davis and Abele all competed, and only 10 lbs divided the 1st, 2nd and 3rd place totals.

Once more Steve came home with the bacon, returning Olympic lifts of 280-301-37nd a 950 total. Davis, who was by far the lighter man, made 295-280-365 for a 940 total. Abele also recorded 940, by way of 280-295-365.

The next heavyweight onslaught took place at Madison Square Gardens, New York on the 25th May, 1940. Stanko made a 950 total in spite of a badly cut hand, and Abele, who weighed 217, made a 910 total that was composed entirely of first attempts only. Some idea of this 20 year old youth's power can be visualized when I tell you that his first attempts were 285-280-345 lbs.

As well, an idea of the terrific struggle for supremacy that was taking place can be seen from the following facts: In August of 1940, twenty-year old John Davis jerked 400 lbs from the shoulders when weighting around 200 lbs himself, and many witnessed this achievement. In September of that year Steve Stanko pressed 300, snatched 300, and clean and jerked 380 during an Outdoor Exhibition Picnic Meet. The 380 was jerked from the shoulders twice.

During that year Steve and Gregory George put on an exhibition match which resulted in Stanko making a 970 total via 300-295-375, and with Gregory George notching 870 lbs with lifts of 290-260-320.

Events such as these will very effectively illustrate for us the tempo of the times, as it was almost sixteen years ago.

Before the Second World War brought competitive Olympic weightlifting to a standstill in 1941 some wonderful contests were due to take place between Louis Abele, John Davis, and Steve Stanko in a series of three epics that made sporting history at the time.

The first of these great clashes concerned Davis and Stanko, Abele being absent. On the second occasion Davis was not present. But on the third and final battle all three heavyweights were there. Those readers who read my stories of Stanko and Davis which were published in this magazine [Muscle Power] recently will perhaps remember the outcome of the first epic. But if they do not, it can be briefly stated that at the Western Union Invitation Meet of October 19th, 1940, 194-lb John Davis made a total of 995 to exceed Steve's total by 20 lbs. The respective figures for the lifting were as follows: (Davis) 310-305-380; (Stanko) 305-300-370.

Steve weighed 226 lbs that night, and in an effort to equal Davis' total and thus lose only on bodyweight, he asked for 390 for his last Clean and Jerk. He made a magnificent Clean, but missed the Jerk, and so ended the first of the epics.

In April of 1941 at the Middle Atlantic Championships, the second epic weightlifting struggle took place, this time being between Abele and Steve Stanko, Davis being absent due to a training injury. In all their previous meetings Steve had always managed to get a lead on the Press, but this time things went differently.

Stanko pressed 300-310 (failing with a 320 third attempt). Abele staggered everyone by pressing 290-305-315 and creating a new American National Heavyweight record. When the Snatch came to be decided both lifters displayed rare form, Abele reaching 300 lbs and Stanko running through 290-300-310 without failure.

Disaster nearly overtook Abele on the Clean and Jerk for he failed to Jerk 360, twice, but with his last attempt he was successful. Stanko took and succeeded with 370, then 381 an then made a credible effort with 400, but failed.

It was curious to note the way Abele's totals overtook the ones put up by Stanko at the previous contest each time. But when the next match took place Steve's total had jumped just that amount higher, and Abele's improved ability was always about the same distance behind.

There must have been a terrific amount of toil and sweat behind these wonderful achievement. Let us not forget that fact.


The Final Epic

  The relative positions of these three great lifters underwent a severe shakeup when the final epic clash took place on May 23rd, 1941, at The Arena, Philadelphia on the occasion of the Senior National Olympic weightlifting championships.

All three men took part. Twenty-year old John Davis weighed in at 201, Abele scaled 218, and Steve Stanko 223. Davis was the winner with a total of 1,010; Abele came second with 975; The Human Derrick Steve Stanko placed 3rd with 970. Undoubtedly this weightlifting battle was the greatest of all. Stanko had the most unusual experiences that night, for his commencing poundages were the only ones that were passed, and yet he still managed to notch 970 lbs. Abele pressed 295 and then 305; reached a 300 lb Snatch, and traveled via 355 and 370 on the Clean and Jerk. Davis pressed 310 and 320 (actually 322.75); snatched 317.25 and clean and jerked 370 after missing with his first attempt.

Where these lifters would have stopped if the War had not put the brakes on it is difficult to say. Steve Stanko unfortunately ran foul of a serious leg complaint (found to be phlebitis). Abele was the son of a building contractor and consequently found himself booked up with heavy work. John Davis went into the Army . . . and that was that.

Just before the last epic took place the American lifters went on tour, and when they were in Cuba Louis Abele made some of his best lifts. On one occasion he pressed 310, snatched 300 and clean and jerked 370. 

"The great colored lifting sensation." 
Welcome to 1941.

Ken Burns' recent Jackie Robinson documentary:

Abele by this time had developed a massively muscular physique and stood 5'9". His neck was 18", chest 49, biceps 18, forearm 14, waist 33.5, calf 18, and thigh 28.5. Without a lot of specialization he could One Hand Snatch 190, One Hand Jerk 210, and Bent Press 240. He curled more than 180 and dead lifted 630. His ability on the Squat or D.K.B. (deep knee bend) was unquestionably of a superior variety, and the practice of those weight training movements mentioned earlier in this story must have done much to enhance his prospects of Olympic weightlifting fame. 

He came from good strong German stock in the first place, and his father was said to be a very strong man. His parents must have been very proud of Louis, for he rose from the bottom to the top in just five short years.

It is more than a pity that this young man's athletic career was not able to run its full and normal course, for I feel convinced that he had not exhausted his possibilities by any means, and in saying goodbye to this Hero of the Iron Game I hope that this article will provide the proof that he is not forgotten.

We wish you the very best of luck, Louis Abele.



A more detailed look at Louis Abele's training can be had here, thanks to Chester Teagarden:
http://ditillo2.blogspot.ca/2010/03/louis-abele-chester-teegarden.html 




















↧

Tommy Kono June 27,1930 - April 24, 2016

April 25, 2016, 12:14 pm
↧
Search

Rick Gaugler - From Powerlifting USA, January 1979

May 7, 2016, 6:22 pm
$
0
0



Big Thanks to Jake Striefel for giving me a "lifter's price" on these PLUSA mags!


Jake Striefel with a 655 at the 1977 BCPA Championships. 
Click Pics to ENLARGE



Doug Heburn
Ray Beck photo, courtesy of Jan Dellinger


Rick Gaugler


The first time he walked into a gym, weighing but 116, he bench pressed 200 pounds. By the time he's finished he will bench 500. 24 years of age, he's a veteran of four Seniors and two Worlds. He's also a rigidly disciplined athlete . . . a charismatic, yet kind, individual . . . one of the foremost examples of a true champion . . . a blend of humility and pride. His friends and admirers are many, and he appreciates them all. His course to the top has not been as easy as some others . . . he has been beaten . . . witness the 'disaster' in Finland. 

But it doesn't seem to matter. Somehow, if you watch him, and talk with him, you know that his course is charted, and that he will succeed no matter what befalls him on his journey. With his gestures, and the demonstrations of his strength, his youthful aggressiveness, the sound judgement about his lifting . . . you cannot help but believe and hope for his success. 

I'm reminded of the moment at the '78 Seniors after his second attempt bench press with 424. He smoked it, and strode off the platform, triumphant, raising his hands in a twin Number One salute. Frantically I fumbled with my defective camera, praying for just one chance to get a picture off, one try to crystallize that moment in time. He had me convinced he was the best lifter in the world, forget Inaba, or Bridges, or whoever, forget the formula . . . it was just a matter of time.


The Cycle

Rick calls it the greatest change he's made in his training, and it is largely responsible for the progress he's made from a 410-310-500-1220 at 148 at the 1974 Seniors to 622-434-672-1730 prior to Finland weighing a mere 168. The Gaugler cycle is a mix of hard training and avoidance of overtraining, a clever schedule of surges and rest periods alternated in an increasing tempo towards the peak.

Here's Rick's latest training program:

Monday (light squats and heavy deadlifts)

Squat, 4 sets of 5 reps
Deadlift, a warmup, single, and double
Block Deadlifts (4-5" blocks), 2 sets of 5
Front Lat Pulldowns, 4 x 8
Bent Rows, 3 x 6
Weighted Situps and Leg Ups, 1 x 30. 


Wednesday (light benches)

Bench Press, 70% effort, 5 x 5
Close Grips (6" apart), 3 x 5
Seated PBN, 4 x 5
Side Laterals, 3 x 8 
Lying Triceps Press 4 x 8 superset with
Triceps Pushdown, 4 x 8
Scott Curl, 3 x 8
Concentration Curl, 3 x 8.


Friday (heavy squats)

Squat, 5, 3, 2, 3, and 5 reps
Pause Squat (heels on 2" blocks), 2 sets of 5
Front Lat Pulldown, 4 x 8
Bent Row, 3 x6
Weighted Leg Up and Situps, 30 reps


Saturday (heavy benches)

Bench Press, 5 rep warmups, 4 heavy sets of 3 with 3-second pauses on each rep followed by a set of 5 with 15 pounds less and regular competition pauses on each rep.
Close Grip Bench (hands 6'" apart), 3 sets of 5
Seated PBN, 4 x 5
Side Laterals, 3 x 8
Lying Triceps Press 4 x 8 superset with
Triceps Pushdown, 4 x 8
Scott Curl, 3 x 8
Concentration Curl, 3 x 8.


The considerable amount of assistance work is necessary for someone considering moving up a class. To reach your potential in strength you have to develop every muscle. This also prevents injuries. Rick's favorites are the close grip bench, seated PBN, and the lying triceps press. When they go up so does his bench. He's had bests in those lifts of 330 x5; 245 x 5; and 190 x 8 respectively.

The cycling system helps Rick to avoid overtraining, even while working construction, swinging a sledge in 95 degree heat and 95% humidity, losing seven to eight pounds a week, because he just backs off and starts the cycle again, which he never pushes beyond four weeks. The cycling system also helps him to know himself. He seldom misses a lift, in training or competition.

For example, if a meet is 14 weeks away, this is how Rick would cycle his poundages:

Squat Workouts -
Week 1: 525 x 3, 495 x 5
Week 2: 540 x 3, 510 x 5
Week 3: 555 x 3, 525 x 5
Week 4: 570 x 3 , 540 x 5

Week 5: 535 x 3, 505 x 5
Week 6: 550 x 3, 520 x 5
Week 7: 565 x 3, 535 x 5
Week 8: 580 x 3, 550 x 5

Week 9: 560 x 2, 520 x3
Week 10: 575 x 2, 535 x 3
Week 11: 590 x 2, 550 x 3
Week 12: 605 x 2, 565 x 3

Week 13: 550 x 2, 510 x 3
Week 14: Meet.


Bench Workouts -
Week 1: 325 x 4/3, 310 x 5
Week 2: 340 x 4/3, 325 x 5
Week 3: 355 x 4/3, 340 x 5
Week 4: 370 x 4/3, 355 x 5

Week 5: 335 x 4/3, 320 x 5
Week 6: 350 x 4/3, 335 x 5
Week 7: 365 x 4/3, 350 x 5
Week 8: 380 x 4/3, 365 x 5

Week 9: 360 x 4/2, 330/5
Week 10: 375 x 4/2, 345 x 5
Week 11: 390 x 4/2, 360 x 5
Week 12: 405 x 4/2, 375 x 5

Week 13: 365 x 4/2, 335 x 5
Week 14: Meet.


Deadlift Workouts -
Week 1: 575 x 1, 535 x 2
Week 2: 600 x 1, 560 x 2
Week 3: 625 x 1, 585 x 2
Week 4: 650 x 1, 610 x 2

Week 5: 585 x 1, 545 x 2
Week 6: 610 x 1, 570 x 2
Week 7: 635 x 1, 595 x 2
Week 8: 660 x 1, 620 x 2

Week 9: 595 x 1, 555 x 2
Week 10: 620 x 1, 580 x 2
Week 11: 645 x 1, 605 x 2
Week 12: 670 x 1, 630 x 2

Week 13: 600 x 1, 560 x 2
Week 14: Meet.


4" Block Workouts -
Week 1: 455 x 2 sets of 5
Week 2: 480 x 2 x 5
Week 3: 505 x 2 x 5
Week 4: 530 x 2 x 5

Week 5: 465 x 2 x 5
Week 6: 490 x 2 x 5
Week 7: 515 x 2 x 5
Week 8: 540 x 2 x 5

Week 9: 475 x 2 x 5
Week 10: 500 x 2 x 5
Week 11: 525 x 2 x 5
Week 12: 550 x 2 x 5

Week 14: Meet.


Again, these poundages are based on max lifts of 622 435 677 in a meet, but you c an see how the pattern would apply to your own lifts. He pushes for four weeks increasing 15/week in the Squat and Bench Press and 25/week in the Deadlift. Then he recycles beginning with 10 pounds more than he started the previous cycle with. The only time he switches to doubles is just before a meet. If a meet is a long way off he uses the same cycle, staying with triples, and starting over with only 5 pounds more each new cycle.

Also, once again, Rick pauses all his benches. The Close Grips and light day Benches are done with a regular competition pause, and you should train them as strict as possible. Then, in a meet, all you have to worry about is lifting the iron. He doesn't cycle his Close Grips or any of his assistance exercises, he just goes by how he feels on that particular day. Some days the benches, for example, may be especially tiring. The Close Grips, therefore, might fluctuate a lot due to the fatigue factor. 







































↧

Massive Arms For You - Joe Weider (1956)

May 7, 2016, 7:47 pm
$
0
0



Note: This is a bigger than usual booklet at 82 pages, so I'll be editing out some of the unnecessary parts, as well as adding to this post gradually over time. But the good bits won't be omitted. Enjoy!





Massive Arms For You
by Joe Weider (1956)

The tools you use to mold massive arms are few, indeed. You need a pair of adjustable dumbbells, a plate loading barbell, a flat exercise bench and an incline bench. If you are really short of cash, but handy with tools, you can certainly make your own bench or benches.

In setting down these simple arm training requirements, I am not overlooking cables and other pieces of accessory equipment in training. These pieces of equipment all have a place in the bodybuilder's program. 

In a subsequent chapter I will discuss the use of these and tell you how you can add accessory equipment to your routines. But right now, I intend to restrict myself to an explanation of how you are to use the basic equipment mentioned effectively.

To do this best, and to avoid confusion, duplication of photographs and instructional text, I am now going to list all the arm exercises you will come in contact with in this work. I am also going to show you photographs of them all, explain how each is to be done and the purpose of the exercise here. 

Then, when I later on refer to the various exercises and give you different types of routines for specific goals, you need merely refer back to this chapter for the photograph and the exercise description. Then, you should experience no difficulty in understanding the exercise performance and in doing the exercise appropriately. 

And now, here are the different exercises which all have a place in this arm course.


Barbell Exercises for the Biceps


illustrations 1 to 9 here. 

Barbell Curl (Illustration No. 1) - 
For a full, large biceps.

There are a number of distinct variations of this exercise and all of them contribute to the development of better biceps. The most common version, called the 'regular' barbell curl, is performed as follows. The bodybuilder stands erect, holding a barbell in his hands with the elbows stiff, the bar resting across the front of his thighs. The palms of the hands are facing to the front, or away from the body. The hand spacing is about shoulder width. 

Then, without any jerk, heave or extra motion from the body, the bodybuilder bends his arms at the elbows, holds his upper arms close against the sides of the upper body, and in a circular motion curls the weight to the shoulders. He then lowers the weight, keeping it under control on the way down, not permitting it to lower too quickly, until the bar rest across his thighs again. He then repeat the exercise. This strict exercise style is best for beginners and it is the form you should follow at first, if you do not have much training experience.

However, after several months of bodybuilding experience, the bodybuilder should relax his strict exercise performance style and 'cheat' a bit in the movement. To do this, he uses a slight swing from the body to permit the use of heavier weights than could be employed in the strict style. A cheating method of training can bulk up and strengthen the biceps much more than a strict style.

In the majority of bodybuilding exercises, whether for the arms or any other part, an exercise can be done in both a strict style and a cheat style. It is suggested that you practice the strict style first, for several weeks, anyway, even if you have had previous experience, and then, as you advance in your training relax your style and cheat a bit to force greater muscular growth. 

However, in certain instances, it is worthwhile to go back to a strict exercise style for a period of time after having built up some size in the muscles. If the muscles are large, but lacking in hard muscularity, strict, concentration exercises are often the solution.

All this will be more fully explained to you later on in this course, but right now I want you to appreciate the fact that most exercises can be done in a strict style and in a cheating style; with the strict style being an essentially elementary procedure and the cheat method a more advanced one.

Besides the regular barbell curl, there is also a wide grip curl. To do this, instead of holding your hands on the bar about shoulder width apart, you move them out towards the collars of the bar, spreading them 3.5 to 4 feet apart. This brings about a muscular action quite different from the regular barbell curl and if practiced occasionally will help to eliminate any weak links.

A third variation is holding the hands very close together, practically touching in the center of the bar. This is called the 'close grip' curl, and once again its action is different from either the regular grip or wide grip curl, with occasional use being recommended.

In all the above types of curls, the emphasis is placed on the curling, or raising or the weight to the shoulders. In other words, you expend the most energy in lifting the weight from the thighs to the shoulders and then, once it has arrived there, you lower the weight to the starting position with less concentration. You merely control the weight as it goes down so that it doesn't merely plop down to the starting position, but you don't concentrate much on the return trip.

However, there is one variation of the curl in which lowering the weight is more important than raising it. Artie Zeller, the well known New York City physique star was one of the first to popularize such a movement, though he did it with dumbbells. It is beneficial with a barbell as well, and to give credit where credit is due, I will call this movement the Zeller Barbell Curl.

To perform it, you raise a heavy barbell to the shoulders, using the normal curl grip, one about shoulder width apart. At the start of the movement, the barbell is resting across the front of the thighs, the palms facing to the front. Now, heave and cheat all you need to bring the barbell up to the shoulders. Don't worry how you get it up there, for this is relatively unimportant. Once the barbell is at the shoulders you are to lower it very slowly, fighting it every inch of the way, all the way down. You are permitted to bend back and to brace yourself in any manner, just as long as you lower the weight slowly. Then, when the barbell comes to rest at the thighs again, you heave it back up to the shoulders and lower it slowly once again. This method of curling helps to give you a long biceps, and also strengthens the ligaments at the elbow joint. It is a valuable curling variation.

There is one final remark which should be made about curling types of biceps exercises here. The biceps muscle can be contracted to a maximum, if, after a barbell or dumbbell is curled to the shoulder, the elbow is raised up. Make the test yourself. Without holding any weight in your hand, curl your hand to your shoulder, keeping the elbow pointed down. Place your free hand on the upper section of the biceps, close to the shoulder. Now, raise the elbow up and you will feel a definite contraction. While this extra contraction does not particularly contribute to the formation of a larger biceps, it does assist in giving it extra height and impressiveness. Therefore, every once in a while, during a curling workout, perform a few sets in which the elbows are raised up after the weight has reached the shoulders. You don't have to practice this every exercise session . . . a few times a month is enough, and this will add to your biceps development.

photo of Melvin Wells, Irvin Zabo Koszewski and Al Berman here


Seated Barbell Curl (Illustration No. 2) - 
A short-action movement to give power and size to the belly of the biceps. 

In bodybuilding there are two types of movements. One is termed a full-action movement, in which a muscle or group of muscles is worked over its complete range, and the other is a short-action movement, in which a muscle is worked only over a part of its complete range.

Both types of exercises have their values and both should be included in a barbell routine. A short range movement generally flushes up the meaty, or the belly portion of a muscle, giving that section unusual roundness and a type of isolated power that full range movements do not always build. As the term implies, a short-action exercise tends to shorten the length of a muscle. As far as the biceps is concerned, this would mean that a short-action exercise would help you to be able to show a little space between the curve of the biceps and the forearm, when the arm is tensed at the usual shoulder level biceps pose. If not carried to extreme, such muscle shortness is desirable. It adds impressiveness to the biceps and and eliminates that bulky, beefy look, regardless how large your arms may become. The 19-inch upper arms of Leroy Colbert, Bob Shealy and Bud Counts all possess this feature, as do he equally large arms of Alex Aronis. If they did not feature this condition of muscle shortness, their arms would look more like Doug Hepburn's, which are admittedly huge and very powerful, but beefy, not as muscularly impressive as ones slightly smaller, and with greater modelling.

Short-action exercises should not be overemphasized in the arm training routine. They should be included from time to time for training variety and to keep your biceps from becoming too full over too long a length which would destroy some impressiveness.

The seated barbell curl, as shown in Illustration No. 2, is such an exercise. It is performed as follows: the bodybuilder sits on a flat exercise bench with a barbell resting across his thighs. He grasps the barbell with a shoulder width grip. The palms are facing the front and the elbows are of course slightly bent. The barbell should rest close to the body and not out toward the knees. The bodybuilder then keeps his upper arms close to his sides and he curls the barbell the short distance to the shoulders. It is important that all bodybuilders, beginners as well as advanced men, concentrate strongly in this exercise and try to isolate the action of the belly of the biceps as much as possible. A certain amount of cheating is possible if the upper body is pulled backward at the start of the movement and a heavier weight can be employed when this is done. However, even in the cases of advanced bodybuilders, it is not desirable nor necessary to cheat much for maximum benefit.

Once the weight is curled to the shoulders, it is lowered again to the thighs and the exercise is repeated. The movement can be performed with a wide hand spacing, a close grip, and of course the regular shoulder width hand spacing. It should also be done with elbows raised after the weight has been curled from time to time to assure maximum benefit and an all around development.


Incline Bench Barbell Curl (Illustration No. 3) -
A full range movement that imparts a full sweep to the biceps.

Unlike the seated barbell curl which was explained prior to this one, the incline bench barbell curl is a long range exercise and its great virtue is in the manner in which it builds a long sweep to the biceps. It is also an important exercise for building elbow ligament power.

The incline bench curl possesses one added feature. It is a correctional exercise as well as being a muscle builder. Laborers, or certain athletes, who either due to their work of else in specializing in some sport that does not permit full biceps action, frequently build an extremely short biceps, one that is knotty and bunched up. A little practice of this movement will quickly correct that condition.

The bodybuilder, who naturally will not be suffering from any such muscle abnormality, will still benefit from the practice of this movement for the overall biceps stimulation it promotes and for its exceptional ligament strengthening features.

To practice this exercise, merely lie back on a (full size standing) incline bench, holding a barbell at arms stretch, bar resting across the thighs as shown in Illustration No. 3. The grip should be shoulder width and the palms facing the front. Now, curl the barbell up to the shoulders. Lower to the starting position and repeat.

You should also practice this movement with a wide grip and a narrow one. Every once in a while perform it with elbows raised after the barbell has been curled to the shoulders. In advanced training it is practical to cheat quite a bit by bouncing the bar off the thighs to give it a fast start and in this way permit the handling of heavier poundages. All styles should be practiced by the arm enthusiast.


Incline Bench Curl While Standing (Illustration No. 4) -
An isolation type exercise for direct biceps development.   

In all the variations of the curl that I have explained so far, it is possible for the bodybuilder to move his upper arms and elbows away from a fixed position at the sides and in this way reduce the amount of work the biceps is called upon to perform. By altering the position of the upper arms and elbows, the arms can be adjusted into a more favorable leverage position and associated muscles such as the shoulders can be called on for strength assistance.

Generally speaking, cheating and reducing the biceps load in this manner is beneficial for the advanced bodybuilder, for the extra weight he can handle more than compensates for the reduction in direct biceps action. The biceps is still forced to work at peak power because of this heavier weight.

However, it is also desirable to educate the biceps to work quite independently if it is to attain a maximum degree of development and muscular proficiency. The incline bench curl while standing trains the biceps towards this end.

To perform it . . .

Continued















↧
↧

Choosing a Training Philosophy - Ken Leistner (1997)

May 9, 2016, 10:21 pm
$
0
0




Bill "Peanuts" West Heading Under

Eric Maroscher 





Unknown Guy Loving the Living Shit Out of a Squat
Way Back When 





One of the problems that many PL USA readers have is the tendency to latch on to a training philosophy that they really aren't committed to. This is easier to do than one might first believe, even for experienced trainees. If one's training is not going well, or as well as anticipated when beginning a new program, it is easy to look at a new layout, transpose oneself into the training environment of the author of what appears to be a well written schedule, and then assume that the training program will work just as well as it has for a champion or up and coming lifter. 

The lifting world is full of good information. The trick is to understand that while much of it is beneficial, it might not be beneficial for you in particular, or you at this particular time. This includes, of course, any information that my own columns might hold. 

Louie Simmons, Doug Daniels, and I, as obvious examples, have had many, many articles in PL USA. As a long time friend of Mike Lambert, I have had the longest standing column in the magazine. When you read Louie, Doug, and me every month, it's easy to think that we know what we're talking about, even when the three of us have diverging viewpoints and philosophies. It is my opinion that Doug offers very solid, useful, beneficial information monthly and not just for beginning or lower level lifters. His stuff is generally very good and very applicable for any lifter. Louie, of course, is a genius. While I don't agree with all, or at times, many of his ideas, he is the sport's "tinkerer," it's innovator, it's shining light in terms of pushing the envelope on varied training ideas and obviously, looking at the results he gets, he has the horses to prove his theories. I'm a traditional guy who pushes the basics and lots of grit and determination. From the three of us, as well as the monthly contributions of the various lifters in the program of the month and via the interviews, there's a lot of training information that one can choose from.     

Many lifters change their program and worse, their entire philosophy, month to month, depending upon what they read in the magazine. Common sense would dictate that this just isn't going to work and yield optimal results. First, look at the situation realistically. Yes, strive to be a world champion, but if it just isn't there, aim to be the best you can be -- which is the ultimate goal anyway. 

How many days training per week is realistic? Think about work hours and responsibilities, school, what it takes in time and energy to fulfill family responsibilities. Right off the bat, if you're working a nine-to-five, five or six days a week, forget training five days per week. Realistically, it's not going to happen, not productively. If you're married, and especially with children, time with the family comes first, or at least it should. I'm sure the divorce rate is higher among lifters than the national average, unfortunately. 

If the job requires a great deal of travel time and it is impossible to set up a home gym, training may be sporadic and a program to be done "exactly as written" will not work, not if you're in a different city each week, or more than once per week with varying hours. 

If you don't have the patience to do a program that calls for a lot of calculation, such as a percentage based routine, then don't make yourself uncomfortable mentally and attempt it. 

If you know yourself, and understand that doing the squat once per week and deadlift once per week "just isn't you," that you want and need more time in the gym for whatever reason, don't attempt a "simple, Leistner type" program.

If you don't enjoy, or previous injuries won't allow a lot of dumbbell or other work, don't choose a training philosophy that requires a great deal of assistance work.

If you're sold that power rack work is the way to go, either as the primary part or an off season program or as an adjunct to what you now do, make sure you have regular access to a rack! 

Let's face it, all of my above statements are self evident, but I am never, ever shocked at anything I hear or the mail I receive. The following is more typical than not (believe it or not): 

Lifter: I really think I would get stronger doing partials in a rack, but I don't have a home gym and the gyms near me don't have a power rack.

Doc Leistner: Is there any way you can build or otherwise get access to a rack?

Lifter: No way.

Doc: Okay then, do the best you can do using heavy boxes or crates for partial pulls or deadlifts and maybe some chains hanging from the rafters to do partial presses, benches, and squats.

Lifter: No, you don't understand. I can't have any weights where I live, there's just no way it can be done, and the gym would never allow the chains hung from their ceiling.

Doc: Okay, then do the partial deadlifts as you can and do other things using reliable spotters for any other limited range work. 

Lifter: With my work shifts I can't keep training partners.

Doc: You don't and can't have a rack, don't have training partners, and otherwise can't do the stuff you would do in a rack, right?

Lifter: Right.

Doc: Fine, then you'll have to do other exercises. 

Lifter: Yeah, but I want to build my program around rack work.


This is a normal conversation? Use your common sense. Do the things you know have been successful in the past, that are comfortable and safe to work hard on for you, and that can be done on the equipment that is available to you. Train in accordance with your responsibilities and energy levels, the time you have, and then do so as intensely as possible. 

Don't be a fool and drive yourself nuts!  
















↧

The Will to Win by Doug Hepburn (1964)

May 11, 2016, 6:36 pm
$
0
0


Doug Hepburn
Ray Beck photo, courtesy of Jan Dellinger






THE WILL TO WIN
by Doug Hepburn (1964)

[Note: This article is, in my opinion, one of Doug Hepburn's most mature and literate. It was written when he was 38 years of age; 11 years had passed since his gold medal win at the World Weightlifting Championships in Stockholm with a 1030 (3 lift) total. Great changes on many levels had taken place in Doug's life in that time, and certain sections of this article do much to explain what many fail to understand when reading popular bios of his life, a life that was fully lived, explored and enjoyed to the utmost. May he be remembered well and long.]




This may sound strange to the reader but in fact many weightlifters, who outwardly give the impression of a sincere desire to succeed, are in truth (though they are not conscious of it) conditioning themselves for failure. 

In numerous cases one could regard the showy, sometimes lengthy ritual of manufacturing the stimulation necessary to elevate a personal limit poundage as merely a facade to disguise the feeling of non-confidence, and the offshoot of this fear, fear of failure -- failure not in regard to self, but in the eyes of others.

Here then is a second truth (if one can accept it) -- that the fear of failure is born of infidelity to self, conceived through the unconscious realization that Self is, in fact, motivated by the ego of others.

The above fact constitutes the essence of an inner conflict, the result of which stifles the Will to Will and the vital driving force which is so essential to the champion athlete.

Any successful artist knows, be it painting, music, poetry, and the rest, that the striving for true self expression can be attained only through the medium of Self, divorced from the motivation of creating to please others. If others are to find pleasure in one's creative efforts, they will do so in the same manner as the person who provided the creation. In this way both the artist and those who appreciate his efforts achieve a greater satisfaction, and what may be more important, a greater mutual level of accomplishment. 

Each dedicated athlete is an artist in his own right. He creates not with pen and paper, brush and palette, but with body and mind. His level of accomplishment is just as great as that in other fields of expression. To regard himself as less is to put himself below his fellow man. With such an attitude one could readily consider himself inferior -- inferior to what? Again we return to the conflict created by the motivating of endeavors to self expression judged by the yardstick of others. For if the feeling in inferiority exists, then must not one strive to appease self-appointed superiors? 

The disillusioned athlete is forced to bear the unhappiness and frustration of the world. He becomes the "Kick Me" of the Al Capp comic strip except in this case it is pathetic. Because of an unguarded dedication he has become the prey of others, disillusioned and in conflict like himself. Others who possess not one iota of comprehension as to the inspiration and splendid ideals he is struggling to uphold.

Unwittingly, regardless of an inner sincerity, because of a loss of faith in Self, a dislike, even hatred for Self begins to take hold within him. Again, unconsciously, this athlete may well seek an avenue of self punishment. What better way to punish himself than to lose or destroy the Will to Win in the sport of his choice? 

Many athletes, prior to and during competition, experience an adverse excitation other than the normal psychological stimulation created by the athlete so that he may realize a maximum physical efficiency in the athletic endeavor. This undesirable and negative excitation detracts proportionately from the normal and desirable pre-competitive and competitive preparation of the body for the "all out" or maximum effort expenditure.

A negative excitation, such as the above described, is derived primarily from the feeling of inadequacy, or in simpler terminology, fear of failure. 

It would be wonderful if each and every budding champion could enter competition absolutely certain of winning. Such a condition could not possibly exist except perhaps in the mind of a "Day Dreamer." In this, then, each athlete must accept the possibility of failure, and in this submission, if it is a sincere submission, if only to Self, the fear of failure in the eyes of others has been surmounted. In other words, in order that one may remove a fear, one is obliged to give in to that particular fear.

The normal reaction of the ego of "self" to such a submission is one of rebellion and it is here where the insidiousness of the ego may bar acceptance with the resultant "freeing" of  a deeper and far more powerful motivating drive of "Self." It is here where the acceptance of real truth is contrived and not through the intellect via "rationalization" but through the capacity to "feel" much in the manner in which we "feel" Love and Hate. The wisest man in the world knows that when one strives to explain the above two feelings that all the knowledge thus acquired by mankind is inadequate. 

Self confidence, or faith in the ability of self, can to a limited extent be accentuated though the influence of qualified individuals who are cognizant of the athlete's temperament and the intricacies of the athletic endeavor, especially those individuals whom the athlete responds and understands.

In the final analysis however, during the pressure of actual competition, the athlete must stand alone, especially so as a weightlifter. There can be no conflict within Self when the "Moment of Truth" arrives. That moment when all weightlifters invariably experience the realization that the goal aspired to is dependent upon the successful completion of one lift. In that moment Self may very well control the all important balance between success or failure. One could say that Self, during this brief span of time, is in command of destiny and perhaps is capable of deciding the outcome of the athlete's endeavor that will occur a few seconds in the future and that the Will to Win constitutes the deciding factor. The Will to Win, that intangible something born of a perfectness of harmony between Mind and Body. 

    




















↧

Three Day Heavy/Light/Medium Routine by Jake Striefel

May 14, 2016, 6:54 pm
$
0
0

February 6, 1971.
Carrol Wright (430 - 580 - 600)
 Jake Striefel (415 - 500 - 660)
Don Cundy (First man to officially deadlift 800, trained Carrol Wright)
 
More on Don Cundy:


This is a routine dictated to me by Jake Striefel recently. It's aimed at the lifter who desires progress on the three powerlifts but is pressed for time and energy due to work and family commitments. For some time he was using it with great success, and stressed the importance of realizing that what may work for one man could prove pointless for another, and that we all must seek to realistically understand our own capabilities, individual temperaments and other commitments at various changing times during our lifting lives. 


Monday is the Medium Day.
Go to 85% max and do 2 sets of 3 reps. 

Wednesday is the Light Day.
Use Monday's weight for 2 sets of 1 single each.

Friday is the Heavy Day.
Go to 92% and do 2 sets of doubles. 
Once every 2 or 3 weeks on the Heavy Day, try to increase limit.
If successful, then update your routine.

This layout only works on the Bench, and possibly the Squat. It would not be possible to recover from it on the Deadlift. On the Deadlift, do 5 sets of 5 up to 60%, then on your heavy day you can go up to 90% for one or two singles. Sometimes you can do rack work from the knee up. 

Very simple, very straightforward hard work, that can get your numbers moving if applied at the right time in your training. 

Enjoy!    
↧
Viewing all 2210 articles
Browse latest View live
Search