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This One Can Work for Some for a While - Dim Wit (2017)

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Meat. With Potatoes. 

Here's a link to the thing printable. 
If you don't know how to handle popups and all that don't go there till you do.  
Or just make your own. 
Or write it out by hand. 
Or keep it all in your head.  
Silver spoon and free diaper change not included, dirtbag.  

The Monday Deadlifts are to get out any soreness and kinks
and to give you a chance to work on your technique, so
don't get stupid with them. If your Deadlift Max is currently 450 
all you're gonna do Wednesday is start real light and go up 
in sets of 5 to 270. Easy. Possibly breezy, with a chance of sun.
And don't kill yourself on Wednesday. Re-read that forecast one line up.

There's no 'light' squat day. If you haven't noticed, it's
a bit of a Pressing Improvement thing while you're still
moving up your numbers on the three lifts.

Have some fun with it. Remember what that's like?
Or don't.
You could always treat your lifting like it's the end of the bloody world
and a deadly serious endeavor.
I don't really care. That's your call. 

http://www77.zippyshare.com/v/REaMSFwX/file.html






Monday
Bench 85% x 2 x 3


Seated PBN same


Squat same


Chin same


Curl same


Deadlift 5x5 ramp to 60%



Wednesday
DB Bench 6-8 x some sets.


Seated DB Press 6-8 same


Pulldown 6-8
same


Curl – 6-8
same



Friday
Squat to max single or 92% 2 x 2


Deadlift to max or 90% 2 singles


Bench same as Squat

Test Chin and/or PBN and/or Curl for max when it makes sense to. 




The High Protein Diet - John McCallum (July 1966)

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Article Originally Published July 1966


If you followed last month's article, you should now be in the process of bulking your upper body. Stay with it one more month. 

All the programs from now on will be advanced. They'll produce results, but they'll be severe. Because of their severity, it's absolutely essential that you eat properly.

This month, we're going to talk about diet. Diet generally, and the high protein diet specifically.

Nutrition can be a complex thing. You can bog down in a mess of technical detail. "This isn't necessary. We'll keep it as simple as possible so you can actually apply the principles to your training.

The two basic essentials for building muscle are exercise and diet. Each of them represents approximately half the tools you need to transform yourself into a Hercules. You can get some results either one of them. You can develop a little muscle with exercise alone, and you can even develop an little muscle with diet alone, but this half-way application only restricts your eventual progress. Diet and exercise used together, as they're supposed to be, will positively double your gains. They're the combination that will blast you ahead to the kind of strength and development you want.

You're already exercising correctly, so we'll confine ourselves to diet this month. The diet we'll be talking about is the high protein diet for building muscle.

There's been a lot of talk from the medical authorities on the value of the protein diet, but, for the average lifter there's two major difficulties with their advice. First of all is the fact that the advice is aimed generally at people who never lift anything heavier than a ham sandwich and couldn't care less about building muscle.

The amount of protein usually recommended by nutritionists is too low to force big muscle gains. Most of the diets are based on about one-half a gram of protein per pound of body weight per day. There's nothing wrong with this amount. It'll build brimming health, and you might even end up looking like Lloyd Bridges. But you've got to consume one heck of a lot more protein if you want to end up looking like Bill Pearl.

If you want big arms and all that goes with them, then remember this -- a high protein, muscle building diet for weight trainees should contain about one and one half to two grams of protein per pound of body weight per day, based on what you want to weigh. 

For example, if you want to weigh 200 pounds, then eat from 300 to 400 grams of protein per day.

The second major difficulty with most diet advice is that it's too complicated. If you tried to calculate the exact amount of protein in everything you ate, you'd be ready for the laughing academy in about two weeks.

The practical way is to average out the protein content in the main sources of first class protein only. Bring these to round numbers, and you can remember it with no trouble at all. Get your daily requirements from these sources. Then if you pick up a few grams in the rest of the stuff you eat, figure it as a bonus and don't worry about it. 

You'll have trouble eating enough regular food to get in that much protein. That means a supplement is a must. The best one I know is the "Get Big Drink" outlined in the November, 1965 issue of Strength & Health. It's based on Hoffman's Gain Weight and milk, and contains from fifteen to twenty grams of the best protein per eight ounce glass. Take it every day if you're serious about building up.

I was explaining this to my daughter's boy friend the other night. I was toying with my coffee while he cleaned up his fifth plateful.   

He slopped up the last of the gravy with a piece of bread, gobbled down the bread, licked a dab of butter off his finger, and smacked his lips like a tidal wave hitting the beach. "Man," he said. "That was scrumptious."

"Good," I said. "It sounded like you enjoyed it."

He rocked back in his chair. "Yessirree, Dad. You set a mint spread."

I checked over the table. It looked like the locusts had hit it.

He popped a stick of gum in his mouth, and dropped the wrapper on the table. "Well, Dad," he said. "How's business?"

I looked up at him. "Why?"

"Well, I got a kind of interest," he said. "You know -- dowry-wise."

"Marvin," I said. "The only interest you got in this world is free meals, but if you wanta know, business ain't too b." I looked at the table and added, "Course I got a heavy overhead."

He looked insulted. "Dad, you know you're always talking about stoking it away in those articles of yours."

"I shoulda mentioned something about paying for it."

He heard me. "Man, you know I got no bread. I'm a student, like."

"Student?" I said. "You're a professional bum. I was supporting a family when I was your age."

"But, man." he said. "Times change. This is the age of industrial specialization. I gotta study if I'm gonna fill a productive role in society, don't I?"

"I guess so," I said. "What are you studying? Basket weaving?"

You can't get him mad. "Dad," he said. "I'm like trying to help. I got business for you."

"That so?" I said. "What?"

"For the gym," he said. "Six of the boys are training with weights at school, see. And I got them all conned into coming down to train at your place."

I thought about it for a moment. "Tell me, Marvin. Have any of these friends of yours got any money?"

"Money?" he said. "You mean like bread? Man, these cats don't hang up on such commercial values."

I thought that one over. "I see." I got up and went into the kitchen and brought back a scratch pad and pencil. I handed them to Marvin.

"Marvin," I said. "Your friends don't have to join the gym. I'm going to give them some free advice instead."

He beamed. "Dad! You're like all heart."

"Not really, Marvin," I said. "I gotta be honest with you. I figure this'll be a lot cheaper than having six more like you camped on my doorstep."

I drank the rest of my coffee. "Now listen, Marvin. Tell your friends to keep on with whatever training they're doing at the moment. We'll get to that some other time. But right now, I'm going to show them the high protein diet for muscle building. And you can tell them this diet will revolutionize their gains no matter what program they're doing."

He was scribbling like mad at the scratch pad.

"You see," I said. "The high protein diet in the sense I'm talking about is a fairly recent innovation. Most guys either don't know about it or else won't eat the amount of protein you need to jar you into really big gains."

He made a final squiggle on the pad and looked up.

"Marvin," I said. "What the heck are you doing? You can't possibly be writing all this down."

He held up the pad. It looked like a chicken had walked over it. "Shorthand, Dad. Like I'm taking you down verbatim."

"Shorthand?" I said. "Marvin, I didn't know you could take shorthand."

He grinned. "It's like nothing, Dad. I took it at school."

"Well," I said. "This is quite a surprise. Maybe I've been wrong about you, Marvin." I clasped my hands together in front of my stomach. "Okay. Now that we got a system . . ." I leaned back and put my feet up on another chair . . . "take this down."

"The body is composed basically of protein. Without sufficient protein, the body cannot repair and regenerate itself, much less enlarge its muscular content. It stands, therefore, as a cardinal rule of weight training, that, if you want to enlarge your muscular bulk, you must provide the body with ample amounts of this vital nutrient."

Marvin looked up. "Say, that's good, Dad. Very good."

"Thank you, Marvin," I said. I cleared my throat. "Just read that back to me please."

He picked up the pad and looked at it some more. He looked at it for a long time and then he gave me a little smile. "Funny," he said. "I was always better at writing shorthand than reading it."

I sat up straight and snatched the pad out of his hand. I ripped off the top sheet and threw the rest back at him. I glared at him for a while and then said, "Marvin, if those friends of yours are as stupid as you are, I better keep this simple." I thought for a moment. "First of all, you can tell them for a rough guide to eat all they can of anything that's a direct or indirect animal product."

He blinked. "Dad! You don't mean . . ."

"No," I said. "I don't. I mean meat, fish, fowl, eggs, cheese, and milk or anything made with it." I shifted around. Get a nutrient counter and look up the protein content of the kinds of foods I just mentioned."

"Now," I said. You got that?"

He sat back and I sneaked a look at the pad. His writing didn't look much better than his shorthand. "I got it, Dad," he said. "Now what?"

"Tell your friends to use the counter to figure out their protein intake."

"There's protein in other food, isn't there?"

"Sure, but why complicate it? Nobody's gonna memorize the protein content in all food, and you can't be  packing a notebook and slide rule to every meal. Just tell your friends to calculate their protein intake from the book, and if they get some extra protein in the other stuff they eat, so much the better."

"Keep it simple, like?"

"Right. As simple as possible." I thought for a moment. "Now, tell them they gotta get about one and one-half to two grams of protein per pound of body weight per day, base on what they want to weight. If they want to weigh 200, tell them to figure on about 300 to 400 grams a day."

"Man, that's a lot, ain't it?" Marvin said.

"Sure. But as long as they're trying to gain fast, that's the only way to do it."

"Okay, Dad," said Marvin. "I'll tell 'em."

"Good. Now, this is based on six meals a day. They eat their regular three meals and have a snack in between and at bedtime. That way they keep first class protein in their system all the time, they assimilate it better, and they don't stretch their guts too much. Now, here's a sample menu to show you what I mean." Marvin's eyes lit up when I said menu. "Write this down."

Breakfast
Juice
Ham (1/4 lb.) 22 g protein
Eggs (3) 18 g
Glass Get Big Drink 15 g

Mid-Morning
Cottage Cheese (1/4 lb.) 25 g
Fruit
Glass Get Big Drink 15 g

Lunch
Canned Tune (6 oz.) 30 g
Cottage Cheese (1/4 lb.) 25 g
Salad
Glass Get Big Drink 15 g

Mid-Afternoon
Cheese Sandwich (2 oz. cheese) 10 g
Glass Get Big Drink 15 g

Supper
Steak (1 lb.) 90 g
Cooked Vegetable
Salad
Glass Get Big Drink 15 g
Dessert

Bedtime
Eggs (2) 12 g
Cottage Cheese (1/4 lb.) 25 g
Glass Get Big Drink 15 g

Total: 347 grams protein.


"Now," I said. "They don't necessarily have to stick to that, but it'll give them a rough idea."

"Okay." Marvin folded the paper and stuck it in his pocket. "One other thing, Dad. You didn't mention the cost of the food."

I let my eyes get big and innocent. "cost of the food, Marvin? I don't quite understand."

"Well, you know," he said. "Like the stores ain't giving it away. Food's expensive, ain't it?"

I got up. "Marvin," I said. "You're right, it is. And bear that in mind next time you eat here." 

 



    

   













  


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A Massive Chest for You Part One (1957)

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This 50-plus page book was published in 1957 by Weider Publications, and has Joe Weider as the author named. I am not sure if he was the real author, but could hazard a guess as to who it probably was. Nonetheless, I've edited out some of the earlier sections, which are almost identical to the first few chapters of the Weider book, "Massive Arms for You" which can be found divided up into chapters on this blog. Yes, thisee here blog thingee.

The book also deals with upper back training



Enjoy Your Lifting!



A Massive Chest For You



Exercises:

You will find here 29 basic exercises, along with a great number of variations. Each exercise will be numbered and you will be told exactly what the specific benefits of each are. In addition, I am breaking down the exercises into four major groups:

1) Barbell Exercises for the Front of the Chest
2) Dumbbell Exercises for the Front of the Chest
3) Barbell Exercises for the Upper Back
4) Dumbbell Exercises for the Upper Back

I am doing this purposely for two reasons. Later on, when I outline specific routines for your various chest aims, such as greater bulk, increased definition, a deeper rib box and so on, I will merely have to give the exercise number, list the sets, repetitions and other pertinent information, and you can refer back to this chapter to learn how the exercise is done.

My second reason for grouping the exercises in this manner is to assist you in your more advanced stages of training, possibly years from now, after you have tested and benefited from the information in this book and desire to arrange your own routines. You can always refer to this chapter and have a handy, perpetual guide for your future training. In this way you can double check your personal programs to make sure that they are the ones which will bring you the desired returns for your efforts.

Besides explaining the 29 basic exercises, I will also explain many variations of these basic movements and tell you what the specific purpose of each variation is. Sometimes the mere difference of a wide grip and a narrow one can produce an entirely different bodybuilding effect and if you know what such variations can do in your chest developing program you will naturally insure faster gains.
  

Group One -

BARBELL EXERCISES FOR THE FRONT OF THE CHEST

Exercise No. 1 - The Stiff Arm Pullover

The specific benefits of the stiff arm pullover are to deepen and widen the rib box. It contributes only slightly to the actual muscle mass of the front of the chest. However, it does tend to strengthen the upper attachments of the pectorals and in this way guards against too heavy, drooping pectorals. Pullovers of some sort should never be neglected in the chest program. This does not mean that you need perform pullovers every workout. However, from time to time you should include them in your workouts to assure maximum rib box growth.

The pullover is of particular benefit to the beginner in bodybuilding whose entire rib box formation is undoubtedly stunted in size. By increasing the depth and width of the rib box, he will step up the functional efficiency of the heart and in this way not only assist his chest building program, but his overall training success as well.

The usual method of performing the stiff arm pullover is to lie on a flat exercise bench, or else to raise the upper body off the ground on a stool. Then, hold the barbell with a shoulder width grip, palms facing to the front, the weight at full arms' length above the chest.

Take a deep breath and lower the weight to the rear. Lower as far as comfortable, or until a distinct binding is felt in the shoulder area. DO NOT force the weight down below that binding point. To do so, particularly in the preliminary stages of training could cause serious injury to the shoulders and might delay training for weeks, even months.



Always remember that in the human body, just as in any other delicate mechanism, nothing is ever gained by forcing. You can train the body to perform almost any physical feat, but you must coax it along in sensible stages to avoid damage.

Once the weight is lowered as far as is comfortable, it is pulled back to the starting position. The breath is exhaled while doing so. The entire movement is then repeated.

An even more elemental method of performing the pullover is to proceed exactly as explained above, but instead of doing the exercise either lying on a flat exercise bench or else with upper body raised on a stool, the entire movement is performed lying on the ground.

In cases of extreme muscular weakness, or when older men, those over 40, start bodybuilding, such a procedure is a safeguard against shoulder strain. However, even the weakest individual will soon outgrow the benefits of the floor version and he should progress to a more advanced one.

A simple method of progression is to place a pillow or a cushion under the upper back and this will raise the upper body off the floor and permit greater exercise freedom. After a few weeks, the flat bench or stool variety should be practiced and from that point on the floor version should never be gone back to.

A very close hand grip pulls more on the muscles under the armpits and loses much of its rib box effectiveness. It should only be used after the rib box is as deep as desired and if a more pronounced under arm development is needed. However, since there are better exercises for the under arm area, the regular, shoulder width hand spacing should be relied on in the stiff arm pullover.

A very wide hand spacing  throws a greater strain on the shoulders, and is of little benefit to the rib box. This is not to be practiced if the most benefit is to be obtained from the stiff arm pullover.

However, there is one variety that will benefit the bodybuilder and one he should practice from time to time. This variety is as follows:

- Use about half the weight you can use in the regular stiff arm pullover. Start in the regular flat bench position, with weight at arms' length above the chest. Now, round your shoulders and reach up as high as possible. Hold your shoulders raised up in that position and continue to reach HIGH and then perform the pullover. This version throws a real strain on the hard-to-develop serratus magnus and should be practiced from time to time.

The stiff arm pullover can also be performed starting at the thighs and then, in a half circle, raise the weight first up and then to behind the head. This movement throws quite a lot of exercise stimulus on the lower section of the pectorals and is valuable for that. However, generally, the amount of weight that can be handled is less than in the regular pullover, which lessens its rib box development effect. If only the portion of the exercise from the thighs to arms' length above the chest is performed, then this version can assist in thickening the lower section of the pectorals. It is better to perform the pullover as one exercise and then reduce weight and perform the movement from the thighs to above the chest as a separate one; provided, of course, that specialization is needed on the lower pectorals.

Some authorities advocate the use of an incline bench for the stiff arm pullover. I am not in agreement since the angle of the bench throws most of the strain onto the deltoids and there is very little rib box stretching when the weight is above the head. In my estimation this is merely a secondary chest exercise and one that can well be done without in this course. It should not be overlooked for frontal deltoid development, however, and you can jot that version of the pullover down in your note book to be considered for deltoid development.



The DECLINE pullover is a valuable variety. A decline bench can be easily set up, using a seven foot length of 12" planking with one end raised on a sturdy box or bench and the other permitted to rest on the floor. The feet are positioned on the high end of the board and the head is toward the floor, or more expressly, the body is declined. If pullovers are performed in this manner, with the head, lower than the feet, an additional strain is thrown on the upper pectoral attachments and these then tend to pull the entire pectoral surface high. Not only does this assist in deepening the chest, but it imparts a high curve to the pectorals which is desirable.

After spending some time with the regular pullover, consider the decline pullover as a valuable variety you should not overlook.


Exercise No. 2 - The Bent Arm Pullover 

The bent arm pullover is a cheating version of the regular stiff arm pullover. It is a more advanced style and throws greater strain on the pectorals as a whole. It is not to be practiced until after at least several months of training on the regular stiff arm pullover. If you employ the stiff arm pullover properly in your beginner's workouts, a few months will be sufficient to deepen and widen your chest appreciably. The bent arm pullover will continue this rib box growth, but at the same time it will add the element of extra pectoral muscle work.

Start with the weight resting on the chest, in about a line with the nipples. Use a normal, shoulder width hand spacing with the palms of the hands facing to the front.

Take a deep breath and raise the weight about four inches above the chest. Then, permit it to ride back down and as close to the head as possible until it reaches . . .


 430 lb. Bent Arm Pullover




Okay then. Draw the weight back to the chest and exhale while doing so. Then repeat the entire movement. 

A narrow grip in the bent arm pullover is preferred by certain lifters. Others perform it with the palms of the hands facing the rear. However, while such variations are undoubtedly interesting and if performed occasionally do tend to pep up a workout, they are merely novelty versions and do not influence the front of the chest as beneficially as the normal manner. Still, you should practice them from time to time, but always go back to the usual form for its proven worth.

A wide grip is not practical and in fact, difficult to practice. It is of questionable chest benefit and may quite readily be discounted as far as this work is concerned. 

The incline version of the bent arm pullover is likewise an inferior chest movement, EXCEPT for the serratus magnus region. It will assist the formation of well defined serratus magnus and can be employed for that. But don't look at it as a means for increasing chest girth.

The major purpose of the bent arm pullover, performed in normal style is to CONTINUE the growth of the rib box and add appreciably to pectoral bulk, AFTER the stiff arm pullover has laid the basic groundwork, Do not jump over the stiff arm pullover and go into the bent arm version immediately. If you do, you will require a longer time than normal to stretch your rib box to its maximum size.


Exercise No. 3 - Rebound Bent Arm Pullover




   

 The rebound pullover is a POWER movement. Because you can use tremendous poundages in it, in a sense it will assist you to greater chest bulk. It is, however, a progression beyond the regular bent arm pullover, just as that exercise was a progression beyond the stiff arm pullover and should be relied on only for advanced training.

It is performed exactly the same as the regular bent arm pullover, except that two boxes are placed behind the exercise bench. The weight is then lowered onto these boxes, permitted to hit the boxes with some force and to rebound off them. The lifter gains control of the weight on the rebound and pulls it back to the starting position. A normal shoulder width hand spacing is used.

The major benefit of the rebound pullover is to get you past sticking points in the regular bent arm pullover. If you hit a period during which it is difficult for you to increase poundage on the regular bent arm pullover, a few weeks spent on the bent arm rebound version will so increase your power that the sticking point will be broken quickly.

As an extra dividend, the rebound pullover will help you to bulk up your chest, due to the heavy weight used. It might, however, tend to make you too beefy looking if followed as a regular diet. Therefore, employ it sensibly for short periods of time, either to break a sticking point or else to give you a lift in power, and rely on the regular bent arm pullover for general chest development.


Exercise No. 4 - Bench Press

 Pat Casey


Doug Hepburn

Jim Williams

Mike MacDonald

A wide hand spacing influences the outer portions of the pectorals most. A shoulder width hand spacing affects the center mass area, shoulders and triceps more. A close hand spacing throws most of the strain on the triceps area, so much so that much of the chest benefit is lost and it is not advises as a chest movement.

For the purposes of chest development use either a wide or a shoulder width grip. Better still, vary the hand spacing from time to time to assure a fully rounded development of the pectorals.

Performing the bench press with palms of the hands facing the rear (reverse grip bench press) is more of a triceps exercise and deserves no attention in this particular book.

The incline bench press influences the upper section of the pectorals and the shoulders more than the regular bench press, and is a valuable variety.The decline bench press finds the weight difficult to control and apt to get out of hand, and therefore can be eliminated.

It is hard to improve upon perfection, so let us be satisfied in our knowledge that the bench press is undoubtedly the finest pectoral exercise in the world and not waste too much time in looking for variations.


Exercise No. 5 - Rebound Bench Press


Commence with the weight held at arms' length above the chest, either a wide or shoulder width hand spacing. Lower the weight quite quickly and permit it to rebound off two boxes. Regain control of the weight on the rebound and press it back to the starting position.

Because the barbell does not go down as far as in the regular bench press some of the pectoral action is lost. But, a few weeks on the rebound principle will so step up power that you will be able to handle much heavier weights with greater confidence, which will over time result in greater muscle bulk.

Use it to add variety to your training, or because you have hit a sticking point. Rely on the regular bench press to do most of the pectoral building for you. The rebound bench press will merely give you added power, as and when needed.


 Exercise No. 6 - Special Serratus Magnus Exercise

This is a simple yet effective serratus magnus movement. Stand erect with a barbell held at the chest as in the regular two arm standing press. Now, raise the weight up until it just clears the head, take a deep breath and lower it behind the head. Pull the weight back to the starting position and repeat. You can use either a normal shoulder width grip, or else a rather close one in this exercise, and it is one of the best serratus magnus movements known. 


A Massive Chest for You Part Two (1957)

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Exercises, Group 2:
Dumbbell Exercises for the Front of the Chest

Exercise No. 7 - Dumbbell Pullover on Bench

Identical in performance to the barbell pullover on bench. Some bodybuilders feel a greater pull in the rib box when the feet are raised and resting on the end of the bench. You can test both versions, either with feet on the floor or with them raised, and the one that gives you the greatest rib box stretch will undoubtedly be the best for you.

The barbell pullover can also be performed in this manner, with feet raised. 


Exercise No. 8 - Alternate Stiff Arm Pullover 

Start with both dumbbells above the chest as in the regular dumbbell pullover. Now, take a deep breath and lower one dumbbell to behind the head and the other to the thigh. Draw the weights back to the starting position, exhaling while doing so. Then, take another deep breath and lower the alternative dumbbell to behind the head and the other is lowered to the thigh. Draw the weights back to the starting position and repeat again.

This exercise will not only develop the rib box but can produce great depth to the lower pectorals particularly, PROVIDED you are one of those fortunate ones who is structurally built to benefit from it.

For those who do respond, the same exercise works well on an incline bench and on a decline bench. Form your final opinion after giving a month of so trial.


Exercise No. 9 - Bent Arm Pullover With One Dumbbell

This one's very well known. Can be performed on a flat exercise bench, or on an incline for more serratus magnus effect. It can be performed 'rebound style' for added power.


Exercise No. 10 - Regular Bent Arm Dumbbell Pullover

Same as with barbell, using two dumbbells.


Exercise No. 11 - Round The World 

The exercise is started lying on a flat exercise bench with the dumbbells held at the thighs. From that position they are moved simultaneously off to the sides and circled around until they meet behind the head. The dumbbells are then pulled up, as in the pullover, and lowered back to the thighs. 

Since this is a leverage exercise, it is best performed in cheating style, with the elbows slightly bent to reduce the strain on them. 

Breathing is much a matter of preference. Some breathe in while circling the weights to behind the head and then exhale when lowering them to the thighs. Others prefer the opposite method of breathing. Still others take short, panting breaths and never inflate their lungs fully at any one time. 

An incline bench version of this movement places such strong stress on the deltoids that they tire long before the pectorals receive much work, so as far as chest building is concerned it can be discounted.

The decline bench variety places great stress on the upper chest muscles and that style should not be overlooked.


Exercise No. 12 - Lying Lateral Raise

No explanation of the regular performance necessary. 

To cheat, the starting position is the same, but as the dumbbells are lowered off to the sides, the elbows are bent until the forearms are at about 45 degrees to the upper arms, or halfway between being straight and at right angles with the upper arm. Then, when the weights are drawn back to the starting position, the arms are gradually straightened again. Performed in this style, tremendous poundages can be employed and the pectorals bulk up fast.

Performing this exercise on an incline is worthwhile and should be added to your routine from time to time. 


Exercise No. 13 - Rebound Laterals

Use boxes to to lower the bells to and then rebound off of. Like all rebound exercises, this style of the lateral raise should be relied on mainly for breaking sticking points in this exercise and for building an increase in power.
 
 
Exercise No. 14 - Decline Laterals 
 
Performed on a decline, lateral raises can strengthen the upper pectoral attachments and contribute to a fuller chest. 
 
 
Exercise No. 15 - Dumbbell Bench Press
 
Because of the difficulty in controlling two separate weights, you cannot use as much combined weight in the dumbbell bench press as you can in the barbell style. However, it does educate the muscles to work in coordination and because of the greater flexibility of movement can produce extra growth. They can be performed on an incline or a decline, and the dumbbells version allows for a varying grip over the performance of the movement. 
 
 

A Massive Chest for You Part Three (1957)

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Part Three : Barbell Exercises for the Upper Back



Exercise No. 16 - Standing Press Behind Neck

This exercise contributes a thickness and depth to the upper back muscles and the rear shoulders.

Start with the barbell held across the rear shoulders, and note that the hand spacing is considerably wider than shoulder width. It can be performed strictly, or in a cheating, 'push press' version.


Exercise No. 17 - Seated Press Behind Neck

In the standing version, the body position can be altered to some degree or shifted so as to ease the upper back strain, and the legs can be used to help push the weight at the beginning of the lift. In this seated version, such alteration of an upright stance or use of the legs is impossible, and the upper back and shoulders must bear the brunt of the work. 

Even though you can cheat more in the standing version and handle heavier poundages, in the end the upper back receives just as much work in the seated style due to the more direct muscle action.

The standing version will build more all around power, however, and it is a good idea to practice both in your workouts, performing the standing version for a few weeks and then switching over to the seated.


Exercise No. 18 - Shrug

Can be performed strictly, with a short hold at the top position, or with large weights and some body motion to assist in the shrugging action.


Exercise No. 19 - Seated Upright Rowing 

While the regular upright rowing is generally considered a direct shoulder exercise, when the seated style is employed it really can make the latissimus dorsi muscles work. No doubt the explanation is that, other than the different starting position of the seated version, the standing variety lends itself to swinging the body and helping lift the weight by lower back action. In the seated version no such body swing is possible, the exercise begins from a dead start, and the latissimus is forced to work harder, but -- being that the deltoids are the weaker muscle units, there is still enough work for them, so they are indeed influenced.

To perform the seated upright rowing exercise place a barbell across the thighs while seated on a flat exercise bench. Grasp the barbell with a very close grip, the palms of the hands facing the body. Next, pull the barbell up to under the chin. Lower to the starting position and start again from a dead stop.

Besides the narrow grip, you can practice with a shoulder width as well as a wide 'snatch grip' hand spacing, all with excellent results.


Exercise No. 20 - Bent Forward Rowing

What the bench press is to the front upper body muscles, bent forward rowing is to the upper back muscles. There are a number of varieties of the movement and all of them are superb. This exercise and the two following it will explain those which can be performed with a barbell.

The regular bent forward rowing exercise is performed as follows : Bend forward until your upper body is at right angles to your legs. Keep the knees stiff. Grasp a barbell at the floor with a normal shoulder width grip. The palms of the hands are facing the body. Raise the barbell a few inches off the floor by lifting the upper body slightly. The arms are to remain stiff while you do this. Next, maintaining this position strictly, pull he barbell up until the bar touches the chest around the nipple area. Lower the barbell to arms' length toward the floor again, but do not permit it to touch the floor and then repeat the movement again.

Besides the normal shoulder width hand spacing, a wide as well as a narrow grip can be used effectively. As you advance in your training and the weights get heavy in this exercise you may experience some strain on the lower back if you keep your knees stiff and locked. A good idea then is to bend the knees slightly, just enough to take the strain off the lower back.

To cheat in this exercise you employ considerable body motion, pulling up with your upper body to help your arms to get the weight started and then you snap the upper body downward so that your chest touches the bar at slightly lower than the starting position.

For power training you can employ the rebound principle, in which the barbell is either rebounded off two rubber pads on the floor, or else two boxes, which will be explained in the next exercise to follow.


Exercise No. 21 - Rebound Rowing

The plate ends of the bar are placed on two low boxes so the bar is at approximately a height below the knees. In this version the knees are bent quite a bit and the upper body is held much in the same position that it would be when performing the regular deadlift.

Now, with a combined pull of the upper body and power from the arms, the weight is raised toward the chest. The upper body is allowed to lower once the weight has gained some momentum and does so until the bar touches the chest. Then the weight is lowered and permitted to rebound off the boxes, control of the bar is regained and the weight is brought once again to the chest.

This exercise, like all rebound and partial movements is intended primarily for breaking sticking points in training and will serve that purpose best. Use a comfortable hand spacing, one which permits you to use the most weight.


Exercise No. 22 - End of Bench Rowing 

This is a direct action upper back exercise intended for promoting 'isolation' more than for either power or size. Lie on a long, high exercise bench and grasp a barbell placed on the floor underneath. The palms of the hands are facing the rear and the hand spacing is about shoulder width. Slowly and with mental concentration pull the weight up until the bar touches the underside of the bench Then lower to the starting position without touching the floor and repeat. A wide grip works the upper back muscles in a different manner and should be employed from time to time.

Exercise No. 23 - Continental To Shoulders

More on the Continental Style Here:
http://ditillo2.blogspot.ca/2010/05/continental-cleans-for-overhead.html
http://ditillo2.blogspot.ca/2009/12/two-hands-continental-peary-rader.html

This is a real power builder, one which will give you a wide latissimus spread. To perform it properly you must affix a strong belt, one with a wide buckle, around your waist. You next lift a barbell from the ground and support it at your waist, upon the buckle of the belt. Next, bend the knees slightly and bend the body forward and now, briskly straighten the knees and snap the upper body back, pulling with the arms at the same time, and raise the weight to the shoulders where you hold it as you would for a regular standing barbell press.

Lower the weight back to the waist and repeat lifting it to the shoulders. An enormous amount of weight can be handled in this exercise and the latissimus dorsi are worked strenuously. This is a real advanced movement, and not intended for beginners. Do not confuse this with a 'pretty' movement. Grind and grit is what it's about here.


Exercise No. 24 - Kneeling Clean

This is a more direct latissimus movement than the previous exercise, but it is still a very advanced movement and will build all around power and a wide upper back. Start the exercise kneeling on the ground and grasping a weight with the palms of the hands facing the body. Now, straighten up the upper body and while doing so pull up and clean the weight to the shoulders. Lower to the starting position and repeat.

It is also possible to utilize the rebound principle, bouncing the barbell off the ground, once you have mastered the normal style. High level, long-talking, khaki-panted MFers have shown this movement to be inappropriate. What better recommendation do you need. 




A Massive Chest for You Part Four (1957)

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Group Four :
Dumbbell Exercises for the Upper Back



Exercise No. 25 - Bent Forward Laterals

While this exercise does not produce much bulk in the upper back, it does add to rear deltoid and upper back muscularity, imparting a more impressive upper back form. It can be performed with locked, straight arms or with a varying degree of bend at the elbows. It can be performed rather slowly with relatively lighter weights and with strong mental concentration, or with heavier weights and some swing and body motion.


Exercise No. 26 - High Bench Two Dumbbell Rowing

This if performed similar to the barbell version, and the rebound technique can be used here as well.


Exercise No. 27 - One Arm Rowing 

Can be performed strictly, or not. Rebound can be used.


Exercise No. 28 - Dumbbell Shrugs

Same as above.


Exercise No. 29 - Side Press


John Goodman Side Pressing on the set of Argo



This exercise can be an excellent latissimus builder. Regular use of it will add greater width to your upper back which will in turn ad inches to the measurement of your chest.

To perform the exercise stand erect, feet a comfortable distance apart, a dumbbell held at the shoulder. Bend over to the side and at the same time press the weight to arms' length above the head. DO NOT bend the knees when performing this exercise. Keep them locked. When the weight has been pressed to arms' length above the head, lower it to the shoulder and repeat.


Next: Designing Programs for
Bulk
Definition
Power, and
Corrective Training. 


A Massive Chest for You Part Five (1957)

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Training for Bulk

In advanced training, whether this be for bulk, definition, or regardless of what the particular goal may be, the bodybuilder must stop thinking of exercises and exercise combinations as being his entire salvation. 

More on this by the same author here: 
Instead, he must look at exercises as merely being a means of physical expression, and rely on variations in sets, repetitions, frequency of training, and actual exercise style as being even more important than the exercises he selects. These variations in sets, repetitions, etc., are termed 'basic principles'. From six months experience right up to the end of his training life, the bodybuilder will have to be constantly conscious of 'basic principles' if he is to reach his desired goals.

In training for bulk, almost any exercises can be made to do the job, PROVIDED the correct basic principles are followed. Just what are those basic principles. I will outline them now. 

In a bulk program the most important is DIET. You cannot gain weight and bulk up your body if you do not supply it with adequate nutrition. The arrangement of your meals is important. To gain weight quickly you should be eating three substantial meals each day, and several in between meal snacks. 

If breakfast finds you with a lack of appetite, you may be eating too soon after waking. Try getting up half an hour earlier in the morning if possible. Do your usual preparations first, take your time, and only after that time sit down to breakfast. 

If you are unaccustomed to quite heavy eating don't simply force a great amount down at first. Gradually increase the quantities until you have reached the needed amount. 

The mental approach is also important. You must be confident, relaxed and must avoid any nervous tension as much as possible.

Of course, REST is important.
Now for your exercise programs. When specializing on any body part or lift, the goal being specialized must receive more attention than any other training goals. To do this, you can follow one of two plans: 

1) You can perform the specialization 'stuff' first [don't be intimidated by these scientific terms] in your routine when your energy is highest and then follow up with the 'stuff' for the rest of your body. When following this plan, once you have passed the beginner and intermediate stages of your playing, I mean training, your best method is to start off with the front chest exercises, then go to the upper back. Follow these exercises with the arms, waist, lower back, legs and finally the neck. 

When following this first type of plan for bulk training you are to train 3 TIMES A WEEK, covering the entire body each time, but with special emphasis on the front chest and the upper back. 

2) A better plan, and the one I recommend is the split method of training. To do this your perform your front chest and upper back exercises ONLY on two or three training days of the week. On two or three alternate days of the week you train the rest of your body, NOT INCLUDING the front chest and upper back. 

Since most chest and upper back exercises influence the shoulders, there is no need to exercise them directly when on a specialized chest/upper back program. At a later date, once your chest has made substantial improvement, you can spend some time with direct shoulder exercises and bring them up to par if they have fallen behind. But generally speaking, by their very nature, front chest and upper back exercises, when specialized in, will automatically attend to your shoulder requirements.

The basic exercise principles that you should follow when bulking up are NOT to perform too many different exercises in any one routine. You can change your exercises from time to time and in that way assure the development of your muscles from all angles, but if you do too many different exercises for any one part in any single routine you will never reach your peak performance in the exercises and will hold back your gains. The absolute maximum number that you are to perform is 6 different exercises, 3 for the front chest and 3 for the upper back.

The repetitions are to be relatively low, from 5 to 8 repetitions a set, but you can safely work up to 5 sets of each exercise. DO NOT perform the exercises in too strict a style. Rather, cheat as much as necessary to force out the sets and repetitions when handling maximum poundages for the repetition counts. 

Whether you are training three times a week on an all around routine or if you are following the split routine of training, confine the exercises for the rest of your body to ONE exercise for each major part. This will mean that besides the 6 front chest and upper back exercises (which is your absolute maximum) you are to perform 1 neck exercise, 1 biceps exercise, 1 for the triceps, 1 for the forearms, 1 for the waist, 1 for the lower back, 1 for the thighs, and 1 for the calves, adding up to a maximum total of 14 different exercises.

For the exercises for the other parts of your body, follow the same basic exercise principles that you do for the chest, which are LOW REPETITIONS, HEAVY WEIGHTS, UP TO 5 SETS OF EACH EXERCISE AND A CHEATING STYLE.    

In this rather highly specialized form of training which is now being discussed, it is best to start off with your front chest muscles and then go on to the upper back. In the intermediate and beginner's routines, experience has indicated that it is better to perform the upper back exercises and then follow them with the chest. But, this pattern should be reversed once you are more advanced.

While six total chest and upper back exercises are your limit, this in no way means you need practice this number for bulk. In many instances the bodybuilder will do best with only two exercises, one for the front chest and one for the upper back. If he handles really heavy weights and cheats on the exercises, two really good movements might serve him best.

A sample grouping would be the barbell bench press, Exercise No. 4, and the barbell bent forward rowing, Exercise No. 20. Concentrating on these two exercises for a few months and making a real effort to handle limit poundages will often result in remarkable bulking up of the area.

Another grouping is the dumbbell bench press, exercise No. 15, and the one arm rowing, Exercise No. 27. In these exercises the dumbbells are made to perform the same duties that a barbell was in in the first set of exercises.

The observant reader will notice that in the two sample routines just listed the pectorals and the latissimus were given the work to do. And, for a good reason, of course. The pectorals and the latissimus add the most to the actual bulk of the front chest and the upper back, so any sensible bulk routine must not overlook this truth.

Using this as a key, the bodybuilder should now have no difficulty selecting other two-exercise combinations. The lying lateral raise, Exercise No. 12, and the kneeling clean, Exercise No. 24, can make up another example. The round the world exercise, Exercise No. 11, combined with the seated upright rowing, Exercise No. 19, makes another good 2-exercise pairing.

You will have little difficulty in arranging many combinations if you study the exercise chapter and review what each of the exercises listed can be used for.

With the actual exercises decided on, your method of performance comes next. Most bodybuilders will respond well by merely performing 5 sets of the front chest exercise, each set from 5 to 8 repetitions, with a short rest between sets and then after another short rest doing the same with the upper back exercises. They will merely use all the weight that they can and force out the repetitions by using a cheating style.

However, other bodybuilders will do best if they follow another style of forced repetitions training. They will perform the first 5 repetitions of each exercise as usual. Here they must use a weight that is so heavy that they simply cannot perform more than 5 repetitions regardless how much they cheat. Then, they should have a training partner who assists them is squeezing out a few extra repetitions. To do this, he merely places his hand under the weight and assists the bodybuilder to force out extra repetitions. The training partner is to supply just enough help to make the movement possible and, the bodybuilder must be forced to fight the weight every inch of the way.

A total of 8 repetitions a set is performed in this manner, 5 in regular cheating fashion and 3 more in this forced repetition style. Often, such a method can be used for a time to force growth into stubborn muscles after other methods have failed to do so.

Another method of training which will help many individuals build bulk is the super sets style of training. In practicing this, the bodybuilder performs one set of the first chest exercise he has selected. He then immediately performs a set of the upper back exercise. Then he goes back to the front chest exercise and continues to alternate between the two until the full number of sets is performed in each.

This method of training produces tremendous flushness and often makes exceptionally stubborn muscles grow when used at the appropriate time. There is another method of super sets that can be done when two front chest exercises and two upper back exercises are practiced in the same program and that will be explained later on.

A final method of bulk training is called the 'long pause' system. in this, the bodybuilder performs a set of his front chest exercise and then rests a full 5 minutes by the clock. After 5 minutes he performs another set. He continues to perform a set of the exercise and to rest a full 5 minutes before he performs another set until all 5 sets have been completed. Then, he does the same thing with his upper back exercise. This method of training is usually only practical when a maximum of two different exercises are performed, for obviously if more were done in the same workout the program would become impossibly long. The theory behind this method of training is that by forcing oneself to rest for such a long period of time between sets permits a certain amount more weight to be handled.

If following only two chest exercises, one for the front chest and one for the upper back, does not seem to produce the desired results over time or no longer is showing results, then the next step is use two for the front chest and two for the upper back.

If you decide to do this, then you can select two pectoral exercises if you wish and two latissimus exercises. Or, you can select one pectoral exercise, one rib box exercise, one latissimus exercise, and one for the trapezius, or rear of the shoulders.

Most practical, in my estimation, would be to select 4 exercises which influence different chest and upper back areas. However, I will list two routines which show how to select pectoral and upper back exercises only, and then two routines which will show how to select 4 exercises which affect 4 different general areas.

For pectoral and latissimus bulk specialization try these routines.

1) Barbell Bench Press, No. 4
2) Lying Lateral Raise, No. 12
3) Bent Forward Rowing Exercise, No. 20
4) End of Bench Rowing, No. 22

And now, for another similar routine for bulk using 4 exercises.

1) Dumbbell Bench Press, No. 15
2) Round the World Exercise, No. 11
3) One Arm Rowing Exercise, No. 27
4) Kneeling Cleans, No. 24

For affecting 4 different chest areas, try these.

1) Bench Press, No 4
2) Bent Arm Pullover, No 2
3) Barbell Bent Forward Rowing, No. 20
4) Shrug, No. 18

Here is another.

1) Dumbbell Bench Press, No. 15
2) Bent Arm Pullover With One Dumbbell, No. 9
3) Seated Upright Rowing, No. 19
4) Standing Press Behind Neck, No. 16

In following these exercises perform the usual 5 to 8 repetitions, use all the weight you can and perform the exercises in cheating style. You can also try the forced repetitions method explained previously. Or, the super sets method, but when doing this, if practicing 4 exercises, instead of only two, you alternate the 2 front chest exercises super sets style and then the 2 upper back exercises as super sets.

The final method of bulk specialization includes 6 exercises, 3 for the front chest an three for the upper back. Here too, you can either perform 3 for the pectorals and 3 for the latissimus, or you can split them up over exercises that affect different parts of the chest.

Here are some sample routines.

1) Bench Press, No 4
2) Lateral Raises, No. 12
3) Round the World Exercise, No. 11
4) Bent Forward Rowing, No. 20
5) Kneeling Clean, No. 24
6) One Arm Rowing, No. 27

1) Dumbbell Bench Press, No. 15
2) Round the World Exercise, No. 11
3) Barbell Bent Arm Pullover, No. 2
4) Seated Upright Rowing, No. 19
5) One Arm Rowing, No. 27
6) Shrug, No. 18

1) Barbell Bench Press, No. 4
2) Bent Arm Pullover, No. 2
3) Dumbbell Pullover With One Dumbbell, No. 9
4) One Arm Rowing, No. 27
5) Seated Press Behind Neck, No. 17
6) Bent Forward Laterals, No. 25

The three combinations listed will give you an idea of how to arrange routines when 6 exercises are used. Here too, you can make many alterations to suit yourself as long as you consult the exercise chapter to make sure that you are selecting exercises which will do the job you want from them.

You should use heavy weights, cheat our the repetitions and perform 5 to 8 repetitions, 5 sets of each exercise.

You can also employ forced repetitions. It is not practical to practice super sets when using more than 4 exercises, however. It is better to perform the exercises regular set series style when this many exercises are being used to build bulk.


Next: Power Training Principles and Sample Routines.
    

A Massive Chest for You Part Six (1957)

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Power Training 


The basic principles of training for power are quite similar to those outlined for bulk training. The diet must be substantial, more than average rest and sleep should be obtained, workouts should not be taken more than three times a week for any particular body part, and the weights used should be heavy and the repetitions low.

If only a general step up in power is desired, and the bodybuilder has no desire to specialize only on setting poundage records, then he can combine power training with an all around course. This means that he can either train three times a week, starting off with his front chest and upper back exercises, and then follow these with exercises for the rest of his body. Or, he can follow the split routine style of training, performing his specializes exercises two or three times a week, only, and the rest of his body on two or three other days of the week.

The sets, repetitions, and concentrated attempts to use heavier and heavier weights as explained for bulk training should be used. Only the actual exercises will be different. Even here, the exercises will be much the same ones that were used for bulk training, but their method of performance will be altered.

Most important for the individual who is interested in increasing his power is to make sure that he handles very heavy weights. One way to do this is to employ bouncing or rebound exercises extensively. If this is done, the power-bodybuilder can work up to near fantastic poundages which strengthen ligaments, joints, muscle attachments, etc., adding tremendously to his power.

Not too many different exercises should be practiced in any one workout. If the front chest and upper back are being specialized on, then merely add one biceps exercise, one triceps exercise, one lower back exercise, one waist exercise, and one exercise for the thighs to round out your routine. If you add any more you are almost certain to go stale and that must naturally be avoided.

Rebound exercises for the biceps and triceps are explained in my book Massive Arms for You (elsewhere on this blog in its entirety). However, if you refer to back issues of Muscle Builder and Muscle power magazines you will see many rebound exercises for other parts of the body.

It is best to practice only two rebound exercises for the front chest and two for the upper back. A sample routine would be this:

1) Rebound Bench Press, No. 5
2) Rebound Lateral Raises, No. 13
3) Rebound Rowing, No. 21
4) Rebound Shrug -
this exercise is not listed but is performed the same as exercise No. 18, except that the barbell is rebounded off a flat exercise bench to permit the use of heavier weights.

Another sample routine:

1) Rebound Bent Arm Pullover, No. 3
2) Rebound Bent Arm Laterals, No. 13
3) Rebound One Arm Rowing
same as No. 27 except dumbbell is rebounded off the ground
4) Rebound End of Bench Rowing
same as No. 22 except barbell is rebounded off the floor

Many of the exercises listed in this course are suitable for rebound versions and with a little experimentation you can arrange many different routines.

The preceding advice applies to the bodybuilder who is seeking overall power increase. However, the lifter who desires 'all out' power and who may want to try to break some record, particularly in the bench press or press behind neck, which are about the only really competitive lifts included in this course, will have to follow another plan.

For all-out power, you can only train on one exercise at a time. And, you must remain on this particular exercise until you have reached a peak of your power in it.

You must conserve all of your energy for the exercise and not spend any on other physical activity.

I will use the bench press as an example. Here is the way to train for maximum power in that exercise. And what applies to the bench press applies to any other exercise you may ever decide to build maximum power in.

You must follow all the basic principles of bulk training as far as a substantial diet, rest, and peace of mind are concerned. In fact, you must not only possess peace of mind, but you must actually gear yourself up mentally to an utter contempt of heavy weights. DO NOT TOLERATE ANY MENTAL BLOCK. Do not feel that because you have only succeeded with a certain weight in the past that this means you cannot exceed it by 50, 100, or even more pounds. And do not be awed by the lifts of strength champions. Rather, be mentally sure that what they have done, you can do too. The fact that they have done it proves that it can be done. And, while proving that such a lift can be made, it in no way means that even more cannot be lifted. So, if more can be lifted, why not by you?

That is the attitude to strive for and it will pay off in big lifting dividends. And now for your training.

When training for all-out power you cannot set any definite schedules of sets, repetitions, poundages used, or frequency of training. You will have to rely on your experience and the knowledge of yourself to indicate when you should take a workout and what you should do.

Train only when absolutely fresh and practically raring to go. If you have a soft job, get a lot of rest and eat nourishing foods, you may feel like training every day. If you have a harder job to take care of, or if for some reason your energy can't stand daily training, you may do better training 5, 4, 3, 2 or even once a week! But -- if you don't feel fresh and full of energy at least one day a week and cannot take a very satisfying workout on that day, then there is something radically wrong which will have to be corrected before you can hope to reach your peak of power.

Generally speaking, training 3 times a week will suit most power-seeking bodybuilders best. Try that first and then if you feel you should, you can experiment with other frequencies. 

Now, here is exactly what you should do, and remember we are using the bench press as an example. This same plan can be used for any exercise.

Warm up with about one half of your maximum weight and perform 3 or 4 easy repetitions. Take a short rest and add 15 or 20 pounds. Perform 2 or 3 repetitions. Take another short rest, add some more weight and perform another 2 repetitions. Your muscles should now be warmed up.

Take a slightly longer rest and then add some more weight and perform 1 repetition. Another rest, another adding of weight and then another single repetition. Continue doing this, adding only 5 pounds at a time as you approach your limit. Continue to force out a single repetition with each increased weight until you fail to squeeze out even on repetition. Then, take a 10 minute rest and try that same weight, the one you failed with, again. Whether you make it or not, drop the weight down 30 or 40 pounds and perform as many repetitions as you can with this lighter weight. It probably won't be more than 3 or 4. Then, quit.

And, don't take another workout until you really feel full of energy. You follow the same procedure the next workout and keep following this plan indefinitely. However, you can only force power into any set of muscles in a concentrated manner such as this for about two months. After a two month period, it is better to go back to a rather general program, or if you so desire, you can pack power into some other major body part. Then, you can come back to the bench press again after such a rest and push your record up once more.


Next: Training for Definition. 





A Massive Chest for You Part Seven (1957)

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Training for Definition

In the training for an increase in muscularity or definition of the front chest and upper back area, certain basic principles must be followed, just as was true of bulk training.

Diet, daily activity, mental approach and the actual exercise practices must all be considered. We will delve into these basic principles now.

Diet: The bodybuilder striving for greater muscularity may or may not be overweight. He may merely lack hard muscular definement, and may not actually carry excess bodyweight. All he really wants to do is to harden up without any radical alteration of physical girths.

Or -- he may actually be overweight and may desire to lose excess size from certain parts of his body while he is hardening up.

Each of these two aims require specific dietary approaches . The actual exercise routines and the other basic principles will be consistent, but diet for each is a separate issue.

Let us take the man who is overweight first.

He MUST subsist on the lowest amount of daily calories which will support good health until his bodyweight is brought down to the point where he feels it should be. If he obtains satisfactory nutrition, he can lose weight quickly without endangering his health. However, if he merely cuts down on food intake and relies on a form of starvation to help him to lose weight, then he could end up with a nutritional deficiency which could prove even more serious than his original overweight was.

Most important in any reducing diet is protein, vitamins and minerals. BUT -- starches and fats must not be completely eliminated. A small quantity of each are needed daily to support good health.

Therefore, even while on a reducing diet, you should make certain that you are following a well rounded one. A sample daily menu follows:

For breakfast, one of the following -- half a grapefruit, one orange, or a 6 oz. glass of the juice of either. Then, one of the following -- a serving of a cooked or cold whole grain cereal with a moderate amount of milk, or -- a poached or boiled egg and two strips of well done bacon. And -- one slice of whole wheat bread either toasted or plain and a half a pat of butter. THAT IS ALL!

Lunch should consist of a salad plate consisting of all the celery, lettuce, endive, parsley, raw cabbage, carrot strips, etc., that you want. You can add a small helping of cheese, or a slice of lean meat, either ham or beef. One slice of whole wheat bread, a half a pat of butter and a 6 oz. glass of milk should round out the meal.

For supper you can be a bit more generous. A cup of meat broth, a serving of lean meat, fish or fowl, a cooked green vegetable, a baked potato with a small pat of butter, a raw vegetable salad, one slice of whole wheat bread with half a pat of butter, a glass of milk and a VERY SMALL serving of dessert, preferably stewed fruit sweetened with honey or brown sugar.

Between meals, NOTHING!

In addition to the above, be moderate with your intake of water. 6 glasses of water daily, in addition to the milk and other liquids of your diet will supply all the water you need.

Such a diet, if persisted in, is good for the health and will help you to lose weight quickly.

Now, if you are not overweight, but merely desire to harden up, you can be more lenient with your diet. All you need to do is to eat as much as you desire of fresh fruits and vegetables, lean meats, eggs, fish and fowl, whole grain products and to partake sparingly of potatoes, bananas, sweets and starchy or fatty foods. You can drink a little more milk and water, but not too much so. Rely on proteins, fresh fruits, vegetables and whole grain products for your major nourishment and eat sparingly of starches and fats. If you follow this plan, the fleshy tissue on your body will soon be replaced by hard muscular form.


Daily Activity

The bodybuilder who desires to bulk up should take it easy when not training. The bodybuilder who wants to become more defined should be physically active, even when not training. This does not mean that he should participate in exhausting sports when not training, but he should get more general exercise such a walking more, working around the house and garden, etc. In other words, in addition to his actual workouts, he should lead a physically vigorous life. This extra activity will help him to harden up.

He should not skimp on sleep. He must, for the sake of his health, obtain all that he needs nightly. But -- once he awakens in the morning, he should try to get up and should not remain in bed longer than actually needed for sleep. 8 hours a night is a good average. Less could be harmful and more could defeat his aim for greater muscularity.


Mental Approach

Just as his daily physical activity should be of a vigorous nature, the mental approach of the bodybuilder who is anxious to obtain greater muscular definement should also be vigorous. He should maintain an alive and active viewpoint. He should be confident, sure of himself, unafraid to tackle any job. In this way, he mentally attunes himself to a success drive that will help him to achieve his developmental aims.


Exercise Principles

The bodybuilder anxious to obtain greater definition will have to be willing to train his entire body 5 times a week. He is to start off with the exercises for his front chest, proceed to those for his upper back, and then he should follow the same method of exercise arrangement as explained for the bodybuilder who desires bulk and who trains his entire body 3 days a week. However, while the bodybuilder who desires bulk must not train any part of his body more often than 3 times a week, the definition-minded bodybuilder must train 5 times a week.

He is to perform 5 sets of each exercise, from 12 to 15 repetitions a set. The exercise style must be very strict and he is not to cheat in the exercises. He must pump out the repetitions at a moderate tempo and employ mental concentration while doing so, mentally contracting the muscles as he is exercising them.

Since added definition will depend mainly on harder muscular form, as far as the front chest is concerned, there is little use in wasting time on direct rib box exercises. It is best to confine your exercise efforts to the pectoral and serratus magnus muscles. However, in the upper back, all areas should be worked.

A good definition routine will consist of between 6 to 8 chest exercises, or 3 to 4 exercises for the pectorals and 3 to 4 exercises for the upper back, adding up to a maximum of 8 exercises in all.

Round out your routine with one neck exercise, two biceps exercises, two triceps exercises, one forearm exercise, one lower back exercise, three waist exercises, two thigh exercises and one calf exercise. Perform all these exercises for 3 sets, from 12 to 15 repetitions a set and follow the same strict style of training for these that you do with your chest exercises.

And now, here are a few sample chest routines.

1) Bench Press, No. 4
2) Special Elbow Raised Serratus Exercise, No. 6
3) Round the World Exercise, No. 11
4) Seated Press Behind Neck, No. 17
5) End of Bench Rowing, No. 22
6) Dumbbell Shrugs, No. 28

Another Sample Routine:

1) Dumbbell Bench Press, No. 15
2) Lateral Raise, No. 12
3) Special Serratus Raise, No. 6
using a pair of dumbbells instead of a barbell
4) Seated Upright Rowing, No. 19
5) End of Bench Rowing, No. 22
6) Side Press, No. 29

And now for a few routines in which 8 exercises are used.

1) Dumbbell Bench Press, No. 15
2) Round the World Exercise, No. 11
3) Elbow Raised Special Serratus Exercise, No. 6
4) Lateral Raise, No. 12
5) Seated Press Behind Neck, No. 17
6) One Arm Rowing, No. 27
7) Bent Forward Laterals, No. 25
8) Dumbbell Shrugs, No. 28

And a final one:

1) Bench Press, No. 4
2) Dumbbell Bench Press, No. 15
3) Lateral Raise, No. 12
4) Round the World Exercise, No. 11
5) Side Press, No. 29
6) Seated Press Behind Neck, No. 17
7) Seated Upright Rowing, No. 19
8) End of Bench Rowing, No. 22

There are many combinations possible. You can stress the pectorals and latissimus entirely, or else you can include the serratus and other upper back muscles, as you wish. But keep the exercises direct, keep the exercise style strict, train with mental concentration and employ high repetitions and a rather high number of sets.

It is not wise to attempt to use super sets, forced repetitions of other bulk principles when training for definition. Your best plan is to follow the method of training just outlined and to rely on diet and severe physical work to burn off the excess and to reveal the hard muscularity of your body.

Next: Corrective Training 

VV test photos

Winter Mass Blast - Eric Broser (2016)

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Part One
from this issue





For more from Eric Broser, see here: 







THE WINTER MASS BLAST
Part One
by Eric Broser

One of the reasons I left my native New York for Southern California was to avoid those dreaded winters. I am not a big fan of the cold, snow, ice or nasty wind that freezes your bones no matter how bundled up you are. The truth is, I hate having to bundle up at all. My extremely limited wardrobe of T-shirts, shorts, tanks, and sandals is just fine for me -- and I'd be happy never to have to don a ski cap, gloves, a scarf, or a bulky winter jacket again. These days, the only wind-chill factor I want to worry about occurs when the air-conditioning kicks on at the same moment I stick my head in the fridge to grab some food. 

When it comes to physique transformation, winter provides the perfect environment for manifesting maximum mass. With cooler temperatures comes the time to start packing away more calories, push heavier iron, and force the bathroom scale to withstand greater and greater loads. That said, there is no good reason to let yourself get overly sloppy, since muscle can be added without pushing your belly out farther than your chest. Just take an intelligent approach to your training and diet.  


FD/FS: The Muscle-Making Program

FD/FS, short for fiber-damage/fiber saturation, is one of four specialized training protocols I have developed as a trainer and a coach. I fond this program particularly useful for heightening hypertrophy during periods of calorie surplus, such as the winter or off-season. While I cannot explain the entire concept here, suffice to say it's a very intense and grueling training method. 

At the core of the program is using techniques that are best for causing muscle trauma (fiber damage), such as heavy weights for low reps, and emphasizing eccentric contractions and stretching under tension. This is followed by very high-repetition, constant tension work to display as great a muscle pump as possible. 

When a muscle is damaged, it sets in motion a cascade of physiological events that lead to a very profound anabolic response. In fact, without creating damage, there is little reason for your body to build bigger muscles. Once you have caused the necessary fiber trauma, it is vitally important to let your body repair it. By flooding the muscles with blood (fiber saturation) via high-rep training, you can bathe them with nutrients, oxygen. hormones, amino acids, antioxidants, and more. This will facilitate the recovery process before you even leave the gym. But instead of just talking about it, let's get to it!  


Workout Parameters

TEMPO refers to the speed at which one completes the various contractions within each repetition. In the layout charts it is expressed in seconds, with X meaning "as explosively as possible." The first number is seconds for the eccentric (negative) contraction; the second number is seconds at the midpoint; the third number is seconds for the concentric (positive) contraction.

For example. 2/0/X would be seen as 2 second lowering, immediate turnaround, raising as explosively as possible. You will see some tempo markings that have four digits. For example, 2/1/1/1 would signify 2 second lowering, 1 second pause at the bottom extended position, 1 second raising, and 1 second squeeze at contraction. Much easier done than imagined. Are you sitting? Try it. One arm incline curl, bodyweight. Fist at the shoulder, 2 second lower, 1 second in the stretch position at the bottom, 1 second raise, and 1 second contraction. There. 

Because of the extremely intense and grueling nature of FD/FX training, it is easy for botht the muscles and the central nervous system to become overworked, which will serve to slow down progress. After three weeks on this program, take one week to train with lighter weights (deload) in the range of 12-15 reps to allow for active recovery. 


Eating for Mass

 - Eat smaller and more frequent meals, so calories are high at the end of the day but without the bloat that occurs from overly large single feedings. 

 - Increase high-quality carbohydrates to encourage an anabolic response; however, make your largest carb-containing meals breakfast and at the post workout feeding. 

 - Limit "cheat" or "junk" meals to 1-2 times per week. If possible, have these off-plan meals post-workout, when the body is physiologically set up to push calories toward muscle dells and not fat cells. 

 - Eat a variety of high-quality proteins, carbs, and health fats to take advantage of the nutrient and amino acid profiles in each.

 - Prepare a protein shake in ice to keep by your bed when you sleep, for when you wake up.



The Part One Program

Monday

Bench Press
2 sets of 3 reps. 2/0/X

Incline Bench Press
3 x 4-6 reps. 6/1/X (Note the tempo)

Incline Dumbbell Flye
3 x 7-9. 3/4/X

Seated Chest Press Machine
2 x 26-30. 1/0/1

Cable Crossover 
2 x 26-30. 2/0/1

Barbell Curl 
3 x 4-6. 6/1/X

Incline Dumbbell Curl
3 x 7-9. 3/3/X

Machine Preacher Curl
3 x 26-30. 2/0/1

Cable Crunch
3 x 16-20. 2/0/1


Tuesday:

Squat
3 x 3 reps. 2/0/X

Leg Press
3 x 4-6. 5/1/X

Sissy Squat (bodyweight)
3 x Max Reps. 3/4/1

Leg Extension
3 x 31-35. 1/0/1

Lying Leg Curl
3 x 4-6. 6/0/X

Stiff-Legged Deadlift
3 x 7-9. 3/3/1

Seated Leg Curl
3 x 31-35. 1/0/1

Standing Calf Raise
3 x 10-12. 2/1/1/


Thursday:


Partial Deadlift (knee height)
3 x 3 reps. 2/1/X

Wide Grip Pullup
3 x 4-6. 6/1/X

Close Grip Seated Cable Row
3 x 7-8. 2/4/1

Underhand Grip Barbell Row
2 x 26-30. 1/0/1

Stiff Arm Pulldown
2 6-30. 2/0/1

Close Grip Upright Row
3 x 4-6. 4/1/1/

Machine Shrug
3 x 7-9. 1/4/1

Reverse Pec Deck
2 x 21-25. 1/0/1

Leg Raise
3 x 16-20. 2/0/1


Friday

Seated Barbell Press
3 x 3 reps. 2/0/X

Seated Dumbbell Press
2 x 4-6. 5/1/X

One Arm Behind the Back Cable Lateral Raise
3 x 7-9. 2/4/1

Seated Lateral Raise
3 x 26-30. 1/0/1

Close Grip Bench Press
2 x 3 reps. 2/0/X

Lying Triceps Extension
2 x 4-6. 5/0/1

Two Arm One DB Overhead Extension
2 x 21-25. 1/0/1

Pushdown
2 x 31-35. 1/0/1

Seated Calf Raise
3 x 13-15. 2/1/1



THE WINTER MASS BLAST
Part Two
by Eric Broser



Part Two from this issue.



In Winter Mass Blast Part Two, we give you a muscle makeover with targeted bodypart troubleshooting. 


Over my  25-year span as a competitive bodybuilder and physique transformation coach, one of the questions most often presented to me has been. "Can you change the shape of a muscle?"

This is a rather complex query, and depending on which "expert" one asks, you are bound to hear a myriad of differing answers. Some will say you cannot do a darn thing abut the actual shape the muscle will eventually display. Others claim that by simply using certain "magical" exercises one can somehow rewrite the biological script each of us possesses. 

I fall somewhere in between those points of view. While I do not believe we have the ability to alter the predetermined genetic of our individual muscles, I do feel that only by utilizing certain specific (and varying) movements, angles, grips, and planes of motion can a bodybuilder manifest the full potential (and development) of each muscle. While it is important to realize that we cannot completely isolate one area of a muscle no matter what exercise we use, one can affect varying groups of motor unit pools within a muscle, leading to accelerated growth in a particular "head" or section.

Thus, the take-home message is to understand that you have more control over how your musculature develops than you may think. So before you shrug your shoulders and blame genetics for your disproportionate physique or inadequate muscle shape, make sure you have explored everything possible training-wise to address your issues. In other words, the genetic blueprint for excellence might actually be there, but you have yet to actualize the potential of each individual muscle group.

With that said, let's now discuss a few of the more common physique flaws and how you can go about remedying them in the gym with some precision iron pumping.


Shallow Upper Chest

Most young trainees toiling away in gyms around the globe unfortunately focus most of their time and effort on the basic bench press for chest. While this movement is certainly an excellent pec-builder, over-reliance on this exercise often results in bottom -heavy chest development that may actually appear saggy over time. After working with and studying the development of hundreds of bodybuilders, it seems apparent that the upper chest is more resistant to growth.

About two-thirds of chest training should focus on movements that ignite greater stimulation of clavicular-pec fibers in order to achieve a balanced look from top to bottom. While I have never seen an upper chest too dominant for the lower, I witness the opposite scenario almost daily.

Now, I am pretty sure that almost all of our readers have done their fair share of incline presses and incline flyes while hitting their pecs in the gym. However, if these tried-and-true basics are just not getting the job done, then it is time to think (or is it train?) outside the box. Here is on of my personal favorite ways to torch the upper chest:

1) 60 Degree Incline Dumbbell Press
 3 x 7-9 reps. Tempo: 4/1/1

2) Smith Machine Neck Press
3 x 10-12. 3/1/1
Grab a flat bench and position it within a Smith machine. Line up your body so that the bar is directly over your clavicle bones. Your grip will be just outside shoulder width, and your upper arms should be completely perpendicular to your torso, so that your elbows will be flared out wide. Lower the bar slowly, under full control, until you feel a deep stretch along the entire upper chest. Depending on your shoulder flexibility, you may not be able to lower the bar all the way down, and might need to stop an inch or two short of your clavicles. Once you feel the stretch, hold it for a count of one, then push the bar back to the top using pure pec power.

Note: Studies have shown the Reverse Grip Bench Press to be superior to Incline Presses for stimulating clavicular-pec fibers.   

3) Dumbbell Pullover
3 x 13-15. 3/1/1/

4) Low Cable Crossover
3 x 16-20. 2/1/1/1 (1 second pause and hold at extension and contraction).


Biceps Peak

When five-time Mr. Olympia Phil Heath strikes a front double biceps pose, it is not just their gargantuan size that overwhelms the senses, but also how they literally rise into mountainous knots of gnarly, carved, and impossibly peaked muscle! And while I am sure Phil uses a wide variety of exercises to work his biceps, the mind-boggling shape they display has more to do with genetic predisposition than anything else.

However, even if you have not been gifted like Heath, there is a way that everyone can improve upon his or her biceps peak. The key lies in bringing about greater development in a little talked about muscle that lies underneath the biceps called the brachialis. In a highly developed bodybuilder, the brachialis appears as a thick knot of muscle that pops out of the side of the upper arms when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger, it will actually push the biceps up higher, which will lend the appearance of a greater peak.

The problem with effectively stimulating the brachialis is that with most standard curling movements, the biceps acts as the main flexor of the upper arm. Yes, the brachialis does get a little work, but it is mainly just along for the ride. Thus, what you need to do is choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can take over the fight. The more work you can force the brachialis to to take on, the more it will be forced to adapt and grow.

Here is a great one from my arsenal of brachialis bombers:

1) Spider Curl
2 x 7-9 reps. 4/1/1

2) Overhead Cable Curl
2 x 10-12. 3/1/1/2 (2 second contracted hold)
Begin by placing a flat bench in front of a weight stack on one side of a cable crossover machine. Make sure that the bench is at least a foot or so away from the stack, as the goal is to make your arms appear more like mountains, not to put a mountain-sized bump on your head!

Attach a short straight bar to the upper pulley, lie down, and plant your feet firmly on the floor. Have someone hand you the bar, as trying to grab it yourself is a bit awkward (but it can be done). Start with your arms perfectly straight and then begin curling the bar both down and back, so that at the full contraction point the bar is actually behind your head. As you curl, you will need to draw your elbows back slightly and tip your forehead forward just a bit in order to achieve this exaggerated range of motion. At the bottom, hold the squeeze for a count.

Some other fantastic biceps-peaking movements include reverse curls, hammer curls, and 90-degree preacher curls (spider curls). 
 

3) Seated Incline Dumbbell Hammer Curl
2 x 13-15. 3/0/1/1

4) Low Cable Reverse Curl
2 x 16-20. 2/0/1/1.


Missing Mid-Back

Many serious lifters walk around with wide and thick upper back development. However, what truly sets apart the good from the excellent is outstanding back detail. A good example of this is Flex Lewis, winner of several titles. Not only do his lats spread like wings on a jet plane, with crazy mass from top to bottom, and left to right, but he also displays separation in the middle back that literally looks three-dimensional.

To really target the muscles of the mid-back, i.e., the middle/lower traps and rhomboids, one must make sure to choose the correct exercises for the job. While all lat-building exercises will stimulate the mid-back to some degree, the most effective are those in which a wide grip is taken on the bar. This includes wide grip pulldowns, pullups, barbell rows, and seated cable rows. However, if you have been consistently utilizing these types of movements and find that your mid-back is still lagging, I urge you to try out this little gym gem:

1) Wide Grip Bentover Barbell Row
3 x 7-9 reps. 3/0/1

2) Standing High Cable Rope Face-Pull
3 x 10-12. 2/1/1/2

3) Smith Machine Upright Row/Shrug (behind the back)
3 x 13-15. 2/1/1/1
Stand in front of a loaded barbell and take a shoulder width grip on the bar behind you. Lift the weight upward by performing a half-shrug, half-upright row, with the goal of getting the bar to about the height of your lower back. To get the bar into this position, you might have to lean forward just a bit and slightly arch your back as you lift the weight, which will help you to clear your rear end. Keep your lower back muscles tight to avoid injury, and make sure to get a good squeeze at the top. This exercise can be performed on a Smith machine as well, which I personally find superior to the free bar for this exercise.

4) Bentover Dumbbell Lateral (palms facing rear)
3 x 16-20. 2/0/1/1

Another unique exercise you may want to add from time to time for this purpose is the mid-back incline dumbbell shrug.





THE WINTER MASS BLAST
Part Three
by Eric Broser


Part Three from this issue.


Part One of this series provided Flex readers with one of my more effective hypertrophy-stimulating protocols known as Fiber-Damage/Fiber-Saturation (FD/FS), so that everyone could kick-start the winter by adding a new layer of muscle. Part Two discussed how to target some common weak points with unique exercises that can help fill in the holes, allowing you to create a more proportionate and symmetrical physique -- to be revealed when temperatures again begin to rise. 

This third and final installment will introduce a training system I developed early in 2016, known as FTX2, which stimulates gains in muscle via different pathways, as I believe in tapping into every possible mechanism w have for igniting hypertrophy. In addition, I will talk a bit about more about how cardio, diet, and supplements can be utilized to maximize growth while keeping the body fat levels at an acceptable level.


With that having been said, I'll cut to the chase and provide you with the main points behind the program and why it is so effective at building new lean tissue. 


 - While hypertrophy does occur in slow-twitch muscle fibers, the bulk of muscle mass will come via building the fast-twitch fibers, which is what FTX2 focuses on. 

 - The first exercise will generally be an isolation-type movement and will be performed at a relatively rapid tempo for 21 to 25 repetitions. The purpose is to exhaust the slow-twitch fibers first, which forces greater fast-twitch activation for the remainder of the workout. 

 - The second movement for each bodypart routine will generally be compound in nature, with free weights usually being the best choice. The rep range will be around 3 to 5 and will done while using a rather slow eccentric contraction (lowering), a one-second pause at the midpoint of the rep, and a positive contraction that's as explosive as possible. The goal here is to fire off the highest threshold muscle fibers, as well as heighten CNS activation, which will continue to increase your ability to stimulate even more fast-twitch fibers. 

 - The final two exercises can be isolation or compound and should be a mix of free weights and cables or machines. I encourage you to switch up your angles of push or pull, width of grips or foot stances, and choices of equipment. We will be looking to keep the muscle under tension for at least 40 seconds, which will be done via a rep range of 10 to 12, with each rep taking 4 to 5 seconds to complete. Several studies have shown that 40 to 60 seconds of tension is the sweet spot for stimulating hypertrophy.  


Sample FTX2 Workout

Monday - Chest/Biceps/Abs

1) Cable Crossover.
3 x 21-25 reps. 2/0/1

2) Flat Dumbbell Press.
3 x 3-5. 5/1/X

3) Incline Barbell Press.
2-3 x 10-12. 3/0/1

4) Incline Dumbbell Flye.
2-3 x 10-12. 2/2/1

5) Low-Cable Rope Hammer Curl.
2 x 21-25. 2/0/1

6) Barbell Curl.
2 x 3-5. 5/1/X

7) Dumbbell Curl.
2 x 10-12. 2/1/1

8) Concentration Curl.
2 x 10-12. 2/1/1

9) Hanging Bent-Knee Raise.
2 x 21-25 or max reps. 2/0/1

10) Cable Crunch.
2 x 10-12. 3/0/1


Tuesday - Quads/Hams/Calves

1) Leg Extension.
3 x 26-30. 2/0/1

2) Hack Squat.
3 x 3-5. 4/1/X

3) Leg Press.
2-3 x 13-15. 3/1/1

4) Smith Machine Split Squat.
2-3 x 13-15 each leg. 2/1/1

5) Seated Leg Curl.
3 x 26-30. 2/0/1

6) Lying Leg Curl.
3 x 3-5. 5/1/X

7) Stiff-Legged Deadlift.
2-3 x 13-15. 3/1/1

8) Seated Calf Raise.
2 x 26-30. 1/0/1

9) Calf Press.
2-3 x 6-8. 3/1/1


Thursday - Lats/Traps/Rear Delts/Abs

1) Dumbbell Pullover or Pullover Machine.
3 x 26-30. 2/0/1

2) Wide Grip Chin.
3 x 3-5. 4/1/X

3) T-Bar Row.
2-3 x 10-12. 3/0/1

4) Underhand-Grip Low Cable Row.
2-3 x 10-12. 2/1/1

5) Shrug.
3 x 21-25. 2/0/1

6) Upright Row.
2-3 x 3-5. 3/1/X

7) Bentover Lateral Raise.
3 x 10-12. 2/1/1

8) Lying Straight-Leg Raise.
2 x 21-25. 2/0/1

9) Seated Weighted Crunch Machine.
2 x 13-15. 3/0/1


Friday - Front and Lateral Delts/Tris/Calves

1) Side Lateral Raise.
3 x 21-25. 2/0/1

2) Seated Overhead Press.
2 x 3-5. 4/1/X

3) Front Raise.
2 x 10-12. 2/1/1

4) One-Arm Cable Lateral.
3 x 10-12. 3/0/1

5) Reverse-Grip Pushdown.
2 x 21-25. 2/0/1

6) Dip.
2 x 3-5. 4/0/X

7) Incline Overhead Extension.
2 x 10-12. 3/0/1

8) Dumbbell Kickback.
2 x 10-12. 2/1/1

9) Seated Calf Raise.
2 x 26-30. 1/0/1

10) Standing Calf Raise.
2-3 x 10-12. 2/1/1

That Cadillac Guy - Jan Dellinger (2017)

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That Cadillac Guy
by Jan Dellinger (2017)


Back in the day, bodybuilding superstar Bill Pearl referred to 1964 AAU Mr. America winner Val Vasilef by he nickname "That Cadillac Guy."

For decades, the label "Cadillac" has symbolized the ultimate top-of-the-line quality, elegance, style and, frankly, affluence! Hence, Pearl hit the nail right on the head when he hung this esoteric handle on Val, whose life post-bodybuilding exemplifies what is synonymous with the vaunted luxury automobile.

While on the subject of monikers I have always looked upon Val as "The Comet!" My reasoning stems from the fact that when he won his Mr. America crown, I was in junior high school and just starting to read York muscle magazines in which he was prominent. However, by the time I reached high school, Val had vanished from these publications. And now you know one of my motivations for re-examining Val.

All of this brings up an interesting but seldom-addressed-point germane to amateur bodybuilding in the 1960s: what did these prominent Mr. Winners do after they walked off with the big titles back then? I'll touch on that issue directly by contrasting the post-Mr America life path Val went down against that of another titlist of that same period.

For now, let's just say that Val Vasilef was one muscleman who ultimately did quite well for himself after he stepped off the posing dais. How well, you ask? Hes beyond opulent abode in south Florida, which features Mediterranean Moorish Mythical design themes while also encompassing hints of Spanish-Italian influences, is regular cover material for every upscale real estate industry publication far and wide.

While the later chapters of Val's life speak volumes of his accomplishments, his early years portray the absolute antithesis of a Cadillac lifestyle. Frankly, the description "struggle" doesn't do his young years justice as he and his family were mired in abject poverty. When Val was approximately eight years old, his father suffered a severely crippling accident and in not time flat the Vasilef's were homeless and literally out on the street.

 
Click Pics to ENLARGE

In short order, they became wards of the state of New Jersey, who relocated them to a "place to live" (note the quotes) in the general vicinity of the town of Glassboro. This formerly abandoned residence was w-a-y out of town, situated well beyond where the paved roads ended. Additionally, foremost among the deficiencies of this 'shelter" was the complete lack of electricity, refrigeration, and indoor plumbing.



To this day, Val credits the ingenuity and tenacity of his mother for keeping the family together and eking out a sustainable existence in these sub-standard circumstances. On the plus side, although in the wilderness, this property had sufficiently rich earth to grow vegetables and other life-giving crops, as well as to proliferate "agri-currency" in the form of raising chickens. Fortunately, there was also an abundance of trees available on the land, which provided the only reliable heat source during the winter months. Of course, this required that Val and his brother constantly saw and chop wood. Talk about an old school workout!



Clearly, there was nothing easy or encouraging about their circumstances. Nevertheless, through collective grit, self-reliance, along with an early tendency toward very basic entrepreneurialism, the Vasilefs honed a finely tuned survival instinct. 

Nearly two years later, the state of New Jersey "upgraded" the Vasilefs to a just-slightly-less dilapidated "fixer upper" in that it featured very basic electrical wiring, but Val and his brother Bob had to hand-dig the cesspool for the house, and eventually were able to put the bathroom indoors. Recognize that for a lot of Americans, the hard scrabble day-to-day of the Great Depression did not start reversing until after the cessation of World War II. 



 Val was personally molded and matured by these regular hardships. Plus, he innately possessed a couple of other attributes which served him well: Among them was a transcendent, indomitable spirit, which incorporated an incredible degree of self-determination to strive and rise above his bleak situation. Hence, earning money was a high priority to Val. At the same time, he was the type of individual who was not content working for someone else. So, at age 17, he, his brother Bob and a friend, also teenagers,went into the professional roofing/siding business in the Turnersville, NJ area. Thanks to Val's tremendous energy and hustle, they successfully competed on even terms with more established businesses in the same field who were owned and operated by adults.



Of course, there are different standards of success among businessmen, even the younger ones! After earning enough to start pulling the Vasilef brood out of the economic mire, Val and his brother had amassed sufficient dollars to purchase a . . . green Cadillac convertible. Perhaps Bill Pears is a psychic!

Okay, what would you expect of two teenage boys from a financially indigent background who had money for the first time! Their sporty set of wheels caught the eye of many of those cute 1950s Jersey girls in saddle shoes and poodle skirts. As Val has summed it up in his autobiography, " . . . could life be any better? Not for two teenage boys who were just a few years before at the bottom of the barrel."

The Caddy and pocket money were not the only lures in attracting the chick-a-dees as the handsome Vasilef brothers were also adept at showing off physically. Two of their specialties were acrobatic handbalancing on various sections of the Caddy, as well as other odd and precarious objects, and free style open somersaults. A bit of a daredevil, Val, in particular, was exceptional at handstand presses on his motorcycle, eventually after a number of spills, being able to hold one while the motorcycle was moving! Pictorial documentation of the aforementioned is on display in his autobiography, "My Journey to Mr. America."




By the way, Val retained this incomprehensible ability at handbalancing even as a full-fledged muscleman weighing well over 200 pounds. In fact there is an iconic picture of Val doing a handstand on top of fellow training partner/competitor Bill St. John. Note should also be taken that the latter is holding a rigid plank with only his feet and back of his head supported.



Reference to his motorcycle, points to another chapter in Val's young (pre-bodybuilding) life. As a form of economic transportation, the motorcycle began gaining wide usage in post World War II America. Val locked into the chopper craze, acquiring a very used one before he could legally drive a car and upgraded from there. 

The prevalence of motorcycles on America's highways gave rise to the formation of motorcycle "clubs." And there was a mixed image that went with bike life in many quarters by the dawning of the 1950s. Some clubs were nothing more than a group of friends or acquaintances bonded together by the love of riding the open road in their free moments.

At the same time, clubs featuring members who also loved riding the open road but who also didn't mind living outside the law to various degrees also sprang up. Typically, these kinds of bikers were classified by law enforcement as gangs. Typically, these assemblages not only flaunted authority, but maintained criminal enterprises to subsidize their adventurous lifestyle.

Reflectively, it is stunning how contemporary history views our culture in the rear view mirror. Typically, the 1960s are remembered as the decade of upheaval and discontent. But because art mirrors culture, there were signs even in the early 1950s that more than a little nonconformity was headed mainstream America's way. For example, the 1953 movie, "The Wild One", which featured renowned actor Marlon Brando as troubled tough Johnny Strabler, was the first film to explore outlaw biker life. As a work of filmdom, Brando and this movie have attained a near-immortal/iconic status. 

Then there was the dark, brooding personality - young girls often seem attracted to this moody kind of bad boy - of James Dean in "Rebel Without a Cause".

And then there was the emergence of an unprecedented and enduring cultural force who was distasteful to older generations at first -- "The King of Rock and Roll" - Elvis Presley flashed the good looks, charisma, sensuality and tons of energy on the stage, exuding the ultimate in Alpha Male "IT".        

In movie roles, Elvis was, of course, the romantic lead, who sometimes rode a Harley with compatriots, and when threatened, triumphantly beat down unruly antagonists. Basically, the boy-next-door with minor tinges of acceptable adult male hostility to his character in order to entice females who loved the Bad Boys, as well as the good ones! 

The aforementioned trio to a large extent defined young American males and youthful rebellion from an image standpoint when Val was a teenager. So where on this sliding scale of '50s male role models would Val, who was an avid and unabashed motorcycle enthusiast who led his own club (The Cats) slot in? Clearly, closer to the Elvis profile than Brando's persona, but make no mistake about it, Val was the uncontested leader of his biker crowd and was not shy about defending his throne! 

Like Elvis, Val was, and remains, very much a child of the 1950s. One of the living areas contained within that fabulous mansion of his which I mentioned early on features a full-to-scale malt shop/diner (replete with a counter, soda fountain, booths, stools, iconic period posters and other wall art . . . the whole nine yards!). And he has been known to impersonate Elvis - hair, attire, glittered jump suit, etc. - expertly for the entertainment of party go-ers and friends. 

And like Elvis, Val had his own brand of Alpha Male "IT", and lots of it, even as a teenager. His level of ambition, and especially when challenged or told he couldn't do something, was incredible. And as one admirer who recalled his initial citing of Val back in the day phrased it, "There was nothing like him. He just looked different from everyone else and exuded an aura of supreme confidence about him." 

Before I reveal the identity of the person I just quoted - it's a name bodybuilders of a certain age will recognize - I would like to offer more of his background thoughts, expressly concerning his first view of weights and Val: "I was a 14-year old walking past a yard where a group of older guys were lifting weights, which at that time was a rare sight because the activity was discouraged by coaches of all sports at all levels, even the pros.

"Because I was so enamored with the Superman serials at the Saturday movie matinees when I was younger, watching these guys that day provided the inspiration for my lifelong involvement in weightlifting.

"One of the boys participating was a high school senior and very accomplished athlete. This captain of the local school football and baseball teams, cleaned and jerked 185 pounds. I thought, 'Wow!' . . . figuring that was the best effort I was going to see.

"This I caught sight of someone in the group who just looked different from anyone I'd ever seen before. He complimented the sports hero on his impressive lift, saying in a tongue-in-cheek manner that he doubted he could equal cleaning and jerking the 185. But he said he wanted to try it nevertheless.

"The upshot of the story is that this very intriguing individual cleaned the 185 and pressed it . . . with one arm! 

"Just as quickly, Mystery Guy climbed on his motorcycle and sped off! My first thought was, 'Who the hell was this guy, and what did I just witness?'

"At my age I only got to see him infrequently when he came around, but when he did, his presence always created a stir. Finally, I learned that he was Val Vasilef!" 

The above are the first impression recollections of Bill St. John, who grew up to be a very high caliber bodybuilder and individual in his own right. Moreover, those of you who lived thru the bodybuilding history of the middle-late 1960s thru early ''70s, will know that Bill and Val were by that point lifelong friends and training partners.


Actually, very substantial facts and background details for this article were furnished by Bill, and as such should be considered the real author of this Vasilef profile. 

However, returning to Val and his exploits chronicled thus far, I'm guessing a lot of readers raised an eyebrow when a 185-pound One-Arm Press was attributed to the former Mr. America. As with every great muscleman or strongman, Val literally oozed genetic potential, most directly traceable to his mother's brother John, who was a touring professional strongman for decades with prominent circuses in his native Russia. 

This does not mean that he enjoyed his physical blessing without working to improve upon it. As previously mentioned, he innately possessed gymnastic abilities, which he began cultivating at a rather young age. Moreover, he also wanted to emulate his uncle's great capacity for strength and power. Hence, he and his brother, who had no money for barbells, per se, became the consummate "odd object lifters", testing their burgeoning muscle against rocks or just about any cumbersome object they could find.

As his shouldering and overhead pressing with two hands began outstripping the weights they had, Val began pressing things with one arm.

Coincidentally, Val's bodyweight and age at the time of the backyard lift-off St. John recounted was 170 pounds at 20 years of age. 

As you might expect, Val's growing reputation for boundless physicality and swagger also attracted a few envious skeptics. The only competitive lifter in the area where Val lived, inveigled him and his brother Bob into entering an actual Olympic lifting contest in Wilmington, Delaware, despite the fact that neither had ever seen an Olympic barbell prior.



In the warmup area, the Vasilef brothers were getting acquainted with a York Barbell set and turning heads with a combination of crude strength display and outright showing off. Bob, for instance, was more interested in cranking out dozens of handstand pushups. By the time it was their turn to go out for their opening Press attempts, the warmup had lapsed into a full-scale workout, and they both failed noticeably in their three attempts.

Bob could have cared less, but Val's ego had sustained some deflation, and he stormed out of the venue. However, he did not get very far before he was flagged down by Jim Messer, long viewed as a venerate lifting official here in the Middle Atlantic District.  

Val's very misguided warmup room antics notwithstanding, old Jim recognized raw "diamond in the rough" talent when he saw it. And to his credit, Val calmed enough to contemplate Jim's sage advice about proper warmup procedures and a few other coaching tips.

Jim also informed Val that his Holy Savior Club in Norristown, PA would be holding another Olympic lifting meet in the coming weeks and that he should get focused and enter. Determined not to be thought of as unprepared or incapable of competing with the area's best lifters, Val followed Jim's advice and entered. 

Despite his inauspicious platform start, Val's ability and attitude had created a lot of positive buzz. To give readers some idea, the day Jim Messer learned that Val had, in fact, entered the Holy Savior lifting meet, coincidentally he also saw Bob Hoffman at the monthly AAU meeting in Philadelphia, where he talked Val up profusely.

Wanting to see this brash young find firsthand, Bob and York Barbell's most prominent lifter, Bill March, attended the lifting on the appointed day. And a much more disciplined and controlled Val did not disappoint, successfully pressing 265, snatching 245 and clean and jerking 320 (at a bodyweight of 174), all of which was done while wearing a pair of what Hoffman described as "desert (suede) boots". This, and the Best Lifter accolade, vindicated Val in his own mind. 

And Bob certainly liked what he saw as he began a relationship with Val which thrived up to and for quite awhile after the latter's Mr. America win. Typically, this arrangement included many competitive and other manners of public appearances on behalf of York Barbell Company/Club. Certain of these were quite high profile exposure, as when Val gave a quick lifting exhibition in front of 50,000 spectators at a Philadelphia Eagles football game. 

    
 Strength moreso than posing was Val's signature at most of these exhibitions. It could be expressed via exceedingly difficult gymnastic feats, or as in the case of the above demonstration, elevating big weights for reps. NFL fans on this occasion got to see him clean and repetition jerk a 310-pound Olympic bar 10 times.

Val's brand of power and posing was very much in the York Barbell tradition forged by John Grimek and Steve Stanko in earlier times. 

Coming back to a topic I brought up early on which seldom if ever was addressed in any bodybuilding magazine . . . what did an accomplished bodybuilder do career-wise after he won the big titles. What, exactly did he move on to. There were Mr. Americas or Mr. USA winners who merely exited bodybuilding altogether and focused on their job and family.

Stop and think about it: there was that option, or pro contests in the IFBB or NABBA, neither of which paid well enough to make turning pro into a sustainable moneymaker. 

Then again, there were some very ambitious types with big dreams who won the Mr. America title. The two cases-in-point I would like to juxtapose would be Val and his predecessor, 1963 Mr. America Vern Weaver. The latter thought the brass ring he most wanted to grab lay in the acting profession, specifically on the silver screen at some point. It might sound far-fetched now, but Muscledom's Steve Reeves was able to make a successful transition. And in the early-mid 1960s. Hollywood seemed enamored with beach-oriented theme productions, which featured young, which featured young, athletic - sometimes pure musclemen - and attractive types.

Vern put in the necessary prep work for this profession, acting classes and the like, but the best he could ultimately achieve was building sets for one of the major motion picture studios.

Val, likewise, had no shortage of ambition, but he was open to a wider range of options and summoned up enough patience to explore those fully and carefully that came his way. In those times there was a seemingly tailor-made body worship counterpart to the male bodybuilding scene: the regional and national beauty pageant circuit. From a promotional and advertising standpoint, the perfect accompaniment to the striking visage of a prestigious Miss title winner would be a striking example of masculinity and power. Who better than a top male bodybuilder to create this stellar blend. 

So, for a time, Val hobnobbed with the most lovely and charming Miss titlists of the era. Not only did this open up a whole new world of contacts to Val among the high profile promoters of productions like the Miss America extravaganza, but it also opened up a whole new dating pool for him.

A point of history here, Val was, and may still be, the only Mr. America title winner ever invited to appear at the one and only Miss America pageant held in Atlantic city. That special night he performed his hallmark acrobatics and danced with some of the beauties. 

Perhaps because of Jack LaLanne's wild success in attracting a massive female audience nationwide, many TV stations in major markets attempted to develop their own offshoot exercise programs catering to their female audiences. Suddenly, Val was squarely in the entertainment business (South New Jersey-Philadelphia markets) with his own weekday "Slim N Trim" televised exercise program. The figure conscious females of the Delaware Valley and adjacent climes got the two things that struck their fancy: productive tips for watching their weight while keeping their waistlines in check, and  . . . a daily ration of beefcake! 

Often in life, one thing leads to another and so it did for Val, who was starting to get noticed by impresarios of other entertainment mediums in some of these major markets. Nearby Philadelphia was a literal hotbed of rock and roll music thanks to Dick Clark's exceedingly popular "Bandstand" TV dance parties for the young teens, burgeoning local record labels signing talented singers and songwriters, the make-or-break power of disk jockeys at the mega radio stations to introduce up-and-coming tunes which got the kids flocking to the record stores, as well as the venture capital money guys who recognized the "bull market" for rock and roll and fought to get a piece of the action.

All of this began coalescing around Val until it dragged him into the music business, most notably when promoter/talent scout/manager/investor Henry Colt signed him to a contract. Val was not his first acquisition among recording artists as he had also had a working relationship with Chubby Checker (remember a dance called "The Twist") and Dee Dee Sharp, who beginning in 1962 reeled off an impressive string of chart-topping hits from "Mash Potato Time", "The Bird", "Ride" and many others.

In short order, Val had cut a "platter" (slang for record) titles, "What You Got Baby" and then his life was almost nonstop appearances at concerts, TV teen dance parties, music fairs, interviews, you name it. But alas, while his song charted pretty well for a new performer, it was a tough grind and nowhere near as glamorous as the media makes it out to be. Besides, staying power in that merciless industry is only garnered by being lucky enough to crank out a string of hits, which is something very, very few are able to pull off.

Like most entrepreneurial types, Val was always on the lookout for new opportunities, and you never know where inspiration may strike. Maybe even at one of those appearances on behalf of York Barbell! 

In 1965, Bob Hoffman asked Val and Bill St. John to represent his supplement products at a major food/nutrition industry show in New York City. While there, the Jersey musclemen had the chance to link up with the late Leroy Colbert, who at that point was a known commodity in the Weider publications.

Colbert, who had also worked for Joe Weider and presumably had picked up an enhanced working knowledge of the supplement business and its potentials along the way, had himself branched out into the sale of vitamins, minerals and protein products. And this business was ripe for the eager go-getter according to Leroy.

Val liked what he heard and gradually took wing from there. Thanks to a partnership with former manager Henry Colt, a natural frozen foods enterprise under the brand name "Health is Wealth" was born. In a sense, Colt and Vasilef had become poultry potentates of sorts in that chicken nuggets and other chicken-related (or "convenience" types of nutritional edibles) products were their signature items at the outset. 

Recognize that this kind of venture had a major strike or two against it when they went in: Existing competition was fierce, by comparison they were under-capitalized, the failure rate in this market was high, and they had the added obstacle of convincing existing natural food stores and supplement shops of the era to incur the extra expense of installing freezers (heretofore such businesses didn't recognize cold storage) in order to carry their line.

In order to give the more established health/performance-oriented vitamin markets of the time a Vasilef-inspired "supplement experience", he more of less concurrently introduced his Vitol brand.      

An array of products continued to flow from both sides of Val's "house". One particular innovation he was especially proud of at its launch was a family of vitamin-infused cold coffee drinks, perhaps the ultimate in convenience for the morning (noon or night) java drinker who often forgot to take his daily vitamins. It was sold under the name "Nutriccino".  

And then there was a more classic Vasilef introduction which bodybuilders of a certain age may remember - Russian Bear Weight Gainer, which was clearly an homage to his ancestral strongman Uncle John. 

Lesser known are his more recent research ventures into the anti-aging market to afford him another promising dimension to his successful (with a capital "S") scenario.

But accomplishments are much more enjoyable if you can have some fun with them along the way. And the Val Vasilef Health Entertainment TV Show (produced at Channel 17 in Philadelphia) gave him that outlet. Plus, it offered a forum to not only tout the benefits of an overall healthy lifestyle - along with promoting his various food-supplement products - but bring a touch of Hollywood to the Philly-Jersey viewing audiences when celebrities came to the area. Val has sat down with such big names as Mike Love of the famed Beach Boys, decorated Olympic ice skater Eric Heiden, Nobel Prize Winner Dr. Linus Pauling, Lou Ferrigno and many others.  

Much more than just dry, boring talking heads, Val's shows exuded virtually nonstop energy and excitement beginning with the in-house Health Cats Jazz Dancers, participatory aerobic breaks during commercials, live music, dazzling, informative guests . . . and in and out of the studio coverage of every health and longevity expression known to man - Polar Bear plunges in the Atlantic to lumberjack exhibitions and beyond.

In bringing off this television show, Val's versatility and creativity got tested and honed in other ways. For instance, his artistic horizons expanded by producing his own commercials featuring the aforementioned products. Characteristically, they were campy with understated tones of humorousness, and themes - "Rambo", "Val Tracy gangster', "Robin Hood", "Elvis", "Caveman", "Dracula", "Betty Boop" and many others, which were typically shot in his garage or other low-key locations. By the way, some of them are still viewable on YouTube.

Granted, this has been a l-e-n-g-t-h-y recitation of Vasilef triumphs, all of which explain and underscore this former muscleman's uplifting rags to riches American Dream story. If making money off of your reputation for muscles is a bona fide barometer - as in the case of Bob Hoffman and Joe Weider - then Val is at least right there at the top of the heap. 

Having brought up Bob's name, he and Val have a lot in common: Both were clearly the rugged individualist kind, with each believing that regardless of the situation he was his own best available asset. Put another way, the first inclination of both men was to bet on themselves.

One more historical of the pair: Val appeared on the cover of Bob's "Strength & Health" magazine 10 times, if memory serves. The former's passions and exploits brought the words "strength" and "health" to real life in the fullest. 


Author's Update

When Val learned that I was doing a "life and times of" piece about him for publication, he contacted me to say he appreciated my efforts on his behalf. Also, and I have to admit this quite flattering, he acknowledged remembering me from the days I shared an office with John Grimek.

As we caught up, it became clear that more chapters continue to be written by Val regarding his life, especially in regard to his intertwining personal and business interests. Hence, I decided to expand on what I originally offered by way of this addendum.

Despite having reached 80 years of age, and certainly being well off, retirement holds no attraction to Val. Rather, he finds the excitement of the creative process much more alluring than siting in a comfortable EZ chair and putting his feet up. He continues to fine tune his existing Vitol supplement products, always on the lookout for new discoveries to upgrade the formulas, as well as create new and enhanced offerings. 


Beyond this, which keeps him hopping, Val derives tremendous levels of stimulation and satisfaction from writing, filming and producing commercials for his various products on the market . . . even though at this point he could easily afford to pay others to do this for him. By the way, those of you who follow Instagram can view considerable promotional info and commercials for Val's products there. 

Perhaps of even greater personal interest is his protracted fascination with the latest findings and introductions in the exploding field of anti-aging research. Clearly his curiosity and passion are entrenched in a quest to unlock the keys of human longevity. 

Here are a few tidbits I picked up from our conversation: Val views aging as a disease. A malady, which in his opinion based on the strides he's observed medical research make toward combating it in recent times, will be greatly slowed, if not totally reversible, withing the coming 20 years! 

Currently, much ballyhoo is made of the power of antioxidants. Val contends that progress in the battle against the scourge of aging is well beyond antioxidants. To him, the key areas of concentration are in understanding and altering the genetic code, more specifically decoding individual DNA strands, finding those mechanisms therein capable of overriding these engrained programs and controlling them. Yes, Val gave specific names to some of those mechanisms, but my understanding of all that he expressed is so limited that I am incapable of offering more explanation.

But you can take my word for it, he is completely and wholly plugged into all facets of the anti-aging puzzle. Val also credited his interviews with Dr. Linus Pauling as really offering a push in the longevity direction.

One final personal observation regarding Val and his quest to comprehend and defy the aging process: He admits to engaging in a certain amount of self-experimentation, and my takeaway from our conversation is that it certainly seems to be working. For one thing, whether it was because he never had to search for words despite discussing very complicated and in-depth subject matter, or the fact that his voice quality was full and solid, I never had the slightest inkling that I was talking to an 80-year old man! 

Tapping into the contemporary buzz phrase, "60 is the new 50!", what would "the new" be for 80? 70? I don't know, but Val is revising that number downward!        

Craig Tokarski Seminar - Jon Smoker (1993)

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See Here for a 1992 Article on Mr. Tokarski in The Chicago Tribune


On May 8, 1993, in Elkhart, Indiana, Craig Tokarski gave a seminar was both rich in useful information and highly motivational. He began with a detailed explanation of his technique while he warmed up to a 600 and then 625; this is at the starting point of his cycle. 

The first thing that he stressed was the importance of taking the shirt off between attempts. He said that when you leave it on, it stretches the shirt out and gets it into a loose groove. Taking it off between attempts really helps to keep it tight. 

He sets up with a wrestler's bridge, really; back arched radically, feet tucked way under the bench, and then he brings the bar down to the highest point of his abs and tucks his elbows in against his sides.

He wants the bar to go up in a straight line, feeling that a stair-step technique is inefficient. For all the world, it looks like a close grip bench, kind of the mirror image of Anthony Clark's reverse grip style. It's a radical departure from his old Texas-T style and one of the things he credits with his rapid rise to success. 

The belt and wrist wraps are also important elements in his technique because when used properly, they help to maintain tightness. The main secret with the belt is to notch it again once you lay down on the bench because your stomach is flatter and you can get another notch or two, which will keep the shirt pulled down tight. The key with wrist wraps is to have them up on the bottom of the hand to create a cast-like effect, thereby adding a great deal of stability to the wrist. 

The last thing he emphasized was to get a huge breath of air at the start of the lift to stay tight, expand your rib cage and have plenty of oxygen.

The second most important thing he credited with his rapid rise to success was the employment of the cambered bar in his training. He started using it and changing his technique when he was benching 600, and a year later he was up to 700. He cautioned, like all the experts, not to go too heavy with it, because of the risk of injury. He goes around 315-365 for 4 sets of 5. This, of course, is mainly a pectoral exercise, and he also uses flyes and dumbbell benches to hit that muscle group, pausing at the bottom of both movements.

On Mondays he does the flyes, usually using very high reps, 16-20 with 50 pounds, as he does on most of his bodybuilding exercises, to keep his muscles tight and injury free, while not overworking them. He believes mass and strength are attained through adequate nutrition and heavy benching. Also on Mondays he does triceps pushdowns for 4 x 20 with 120. He also works the biceps because it's a stabilizer muscle, once again hitting 16 to 20 reps. 

For back work he goes a little heavier, going 12-16 reps for 8 sets. He prefers pulldowns with 210-225 pounds and a narrow, reverse grip, because it mimics his bench press style. 

For shoulder work he prefers side lateral movements because he feels that the front delts take enough of a beating from benching. He does some behind the neck pressing, but works it very light, never going over 225.

He believes squatting is essential since his legs really get into his big benches, but once again, he doesn't believe in going very heavy, usually settling for 4x5 with 365-405 on Wednesdays. He doesn't go real heavy because it takes too much out of his shoulders. He also does leg curls in the 16-20 rep range with around 180 pounds. 

In general, regarding bodybuilding movements, he tends to do more of it right after a contest, and then he gradually eliminates it as he goes through a cycle, dropping all assistance work when he's 4 weeks out from a meet.

When training for a contest, he likes to start concentrating on a cycle about 12 weeks out. For the first 4 weeks, he does sets of 5, which he, along with Ed Coan and a lot of other experts, thinks are just about perfect for developing size and strength. He usually does 3 to 5 sets on Monday, his heavy bench day for the week. 

Eight weeks out he goes to triples. 

The final four weeks he uses doubles and a few 95% singles to finish off his preparation, hitting his last heavy workout two Mondays before the meet. 

He also takes a lot of time between sets when training heavy, waiting up to 10 minutes between sets so that he can handle more weight. Anything less and he feels you're getting close to bodybuilding training again.

Friday is his light day and he sticks with 365 for 4x5 the entire cycle. Anything more doesn't allow him to recuperate enough and he comes back still sore somewhat on Monday.

For supplementation he takes vitamins and minerals to hit anything his diet might be deficient in [read that Tribune article link just to get a clearer picture of this whole 'diet' thing]. He also takes a weight gain powder when he's trying to gain weight, partly because he's lactose intolerant. He believes one should have adequate food intake so that you're just over your weight limit, so you don't get in a position where you have to eat like a bodybuilder. He also likes to eat just before he works out, because an empty stomach is a distraction. Other than that, he believes in getting plenty of rest and taking it easy on weekends, if powerlifting is your main interest. 

The two main points Tokarski emphasized when addressing the subject of motivation, were to surround yourself with positive people and to never put limitations on yourself. If someone he comes in contact with at the gym or out tries to say something negative about his lifting, like it's a useless endeavor or he could never hit a certain lift, he'll turn a deaf ear to them and no longer associate with them. Psychologically he thinks it's of utmost importance to have positive influences in your life and positive thoughts in your head. "Never say to yourself 'I could never lift X amount of weight'," he stressed. With time, dedication and a sound training program there's no telling what you might do. He said that if he had said to himself early on, "that I could never lift 700 pounds" that it would have become a self-fulfilling prophecy.

And too, to maintain a positive state of mind, he said you should not carry daily stresses into the gym: "A part of life is that we all have problems, but park them at the door." He concluded his seminar by saying that the most positive influence that anyone can tune into is God, from whom all strength comes.            

Don Reinhoudt - From PLUSA May 1978

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From This Issue










Fear

To overcome the fear of big weights one must lift big weights and get used to the feel of them. The greatest bench presser ever, Jim Williams, used to say this and it's so very true. You must conquer the fear and do it. Jim used to bench 600 pounds five days a week. He conquered the fear of the bench press by doing this. 

I did the same with my squats and deads. I would squat 900+ six to seven weeks for reps and deadlift 800+ six to seven weeks for reps to conquer the fear. My mind and body would always be ready and able to lift max contest lifts if I put it to the test. 

I think it's a breakthrough in one's thinking . . . you must believe in yourself. When I started out competing I wanted so badly to be the best powerlifter in the world. I made up my mind . . . that's what I want to do. I worked hard for 15 years on my goals and dreams. I'm sure I was never the greatest but I reached my dreams and won four World titles and set 24 World Records. 

You must have goals in lifting and lifts. You must pay the price to reach the top. We have all had our ups and downs on the lifting platform or in the gym with injuries or missing lifts and blowing our minds . . . but to be a real champion you must pick yourself up and keep moving ahead . . . setting new goals and dreams for for yourself. 

I reached my goal when I won my first World title in 1973. All my life I wanted to be a World Champion and my dreams came through God . . . but then I thought, well, anyone on a God given day could win one championship, so I wanted another crack at the title. I kept setting new goals every year for myself. I was very lucky . . . without God, my wife Cindy, my Mom and Dad and friends, all these goals never would have come true.


Planning

I usually try to plan my power meets at least 3 to 4 months in advance. This way I have plenty of time to make my training schedule work. I usually lift in just three meets a year as I usually like to compete in a meet for a warmup and then the Seniors and Worlds. 

I like 13 to 14 week progressive training cycles. I figure out what I would like to do on each lift, then I figure out what I'd have to rep in training to make that lift. Then I get out my calendar and backtrack. Say I want to squat 800 in a meet. I'll need 750 x 2 pretty easy in order to get it, so what I'll do is this:

Week 1 - 630 x 2
Week 2 - 640 x 2
Week 3 - 650 x 2
Week 4 - 660 x 2
Week 5 - 670 x 2
Week 6 - 680 x 2
Week 7 - 690 x 2
Week 8 - 700 x 2
Week 9 - 710 x 2
Week 10 - 720 x 2
Week 11 - 730 x 2
Week 12 - 750 x 2
Week 13 - I take 5 days off of all the lifts before the meet. 

Doubles seem to work best for me, but I have tried triples and even singles during my last year of lifting as a Super. I trained with a triples routine for my meet in Ohio when I did 2370 very easily (935-585-850), just missing a 905 deadlift at the top. 

For the Seniors I used a doubles routine and had much luck with it, breaking two Sr. National records with an 860 deadlift and 2995 total. After that I was getting worn out on reps so I thought for the Worlds I would use the singles. I did well, buy by far not my best. I did just miss a 904 deadlift at the top of my knees. Whether I'm using singles, doubles, or triples I always use the 12-13 week progressive cycle of adding weight.


Now

My training is still basically the same as when I was a Super except that I'm doing more bodybuilding, because my leverage has changed somewhat by losing the bodyweight. I do more for my deadlifts and benches, but my squatting has stayed the same just by squatting. On the deads I work the trap area a lot more by doing cheat upright rows harder and by doing bent over rows.

I guess one of my biggest problems when I was a SHW is that I would tire so quickly and didn't have the energy to train as much as I do now. I used to spend a lot of time in the whirlpool after training trying to keep my back and groin loose, as I used to get so very tight. I don't have the bodyweight gains to help me gain strength now, so I have to train harder on my other areas than I ever did before.

I work my assistance exercises very hard, as when I make gains on them I will make gains on my powerlifts also. Bodybuilding is the basis for Powerlifting. I do a lot of triceps work and lat work plus much trap work. My arms and traps are close to what they were when I was a SHW and at 90 pounds less bodyweight.

Before I quit lifting at the 1976 Worlds my measurements while weighing 360 were:
Chest, 61
Arms, 22.5
Forearms, 18.5
Neck, 22
Thigh, 33.5
Waist, 51.5
Calf, 19.25

Now, at 281 pounds, I measure:
Chest, 56.25
Arms, 21
Forearms, 16.5
Neck, 18.5
Thigh, 29
Waist, 40
Calf, 18

So by bodybuilding real hard I have made pretty decent gains.


Training 

I have always started out my training cycle with weights I can handle with ease. I know my training cycle will be  long one so I want to start easy. Adding weight each week my training weights pick up and will, of course, get much harder for me. By the time the 6th week comes along I will be pushing some good lifts, but I don't go all out.

What I like to do is what I call master the weight with your mind and your body. I don't think I have ever singled out in training during my lifting years. I like to use weights that I have to work on but not peak on. I like to lift knowing that I have more reps left in me while still using good weights.


Routine

Monday . . . heavy benches
Tuesday . . . heavy squats
Wednesday . . . off
Thursday . . . off
Friday . . . light benches
Saturday . . . heavy deadlifts and very light squats (just working form)

Here's the routine that I have used in the past:

Bench Press
135 x 10
225 x 3
315 x 3
405 x 3
505 x 3
550 x 2

Inclines
135 x 10
225 x 3
315 x 3
405 x 3
450 x 3
530 x 2

Flyes
120 x 6
120 x 6
120 x 6

Pullovers
150 x 8
150 x 8
150 x 8

Curls
250 x 6
250 x 6
250 x 6

Triceps Extensions
135 x 10
205 x 3
255 x 3
300 x 3
315 x 3

Squats
245 x 6
445 x 3
645 x 3
750 x 2
830 x 2
905 x 2

Deadlifts
245 x 6
445 x 2
645 x 2
730 x 2
805 x 2
855 x 2

Cheat Upright Rows
135 x 10
225 x 3
255 x 3
305 x 3
350 x 2

That's the kind of training I used to do weighing 355-365. I have lifted much more but these are what I could do most anytime.


Knowledge

It takes years and years to know oneself in lifting. You must know your body and mind to be a great lifter. The biggest thing you have to do is believe in yourself, be honest with yourself.

Train hard and be willing to put hours and hours into training until you know what works for you. So many guys train wrong and when they get to a meet they can't understand why they couldn't lift will or they bombed out.

Know yourself. Know your limits and conquer your mind. Try to find out what works for you by trying everything when you first start training. Then, with years of experience you can sift through ideas and put them to work for yourself.

I have tried probably every training idea and I finally one that worked for me. Ask questions, read, and study the form of good lifters.

Get to know your body and train it hard.  


Cycled Mass and Strength Building - Low Volume Version

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This is a layout that uses four sets per exercise. It goes from a top set of 6 reps, over time, to a top set of 2. There is also a 'pump set' included after the top set. Work the pump set AND the work set hard.

Follow each of the three layouts for six weeks each.

The top set is the only real change (other than the weights used).
The exercises should remain constant.

You will be training four times per week, using two different sets of exercises.


Monday/Thursday

Pick two Squat variations.
Two Hamstring exercises.
Two Upper Back exercises.
One Lower Back exercise.


Tuesday/Friday

Two Chest exercises
Two Shoulder exercises
Two Triceps exercises
Two Biceps exercises

Calves and Abs not listed. You know what works for you. 


First Rep Scheme:
10 (warmup)
8 (one rep left in the tank)
6 (hard work set)
15 (hard pump set)

Six Weeks Later - Second Rep Scheme:
10 (warmup)
6 (one rep left)
4 (hard work set)
15 (hard pump set)

Six Weeks Later - Third Rep Scheme:
10 (warmup)
5 (one rep left)
2 (hard work set)
15 (hard pump set)

The work set AND the pump set should be worked very hard.
Take breaths between the later reps of the pump sets in order to use bigger weights.
You might need more warmups. You know that works for you.

Use the 'big' movements for each body part group.
Squats, Presses, Barbell Curls, Deadlifts, Hi Pulls, Rows, etc.

Very straightforward. One hard work set and one hard pump set with basic exercises
gradually cycling to 2-rep work sets. 
 





Championship Bench Pressing Techniques - Ron Fernando (1983)

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Out of the three contested powerlifts, none enjoys more popularity than the Bench Press. Indeed, if one were to wander into any local YMCA or college weight room, odds are (for you bookie types out there) that the bench pressing area will be heavily congested while the squat rack or situp boards will resemble the Gobi desert, renowned for its vast emptiness.

The love affair that the novice and advanced weight trainee has had with this lift probably began during the days of Marvin Eder. For those of you who think that the Bench begins and ends with such current superstars as Bridges, Kaz, Arcidi and MacDonald, try this one on: Eder (bodyweight 195) was able to push up in strict fashion 495 pounds and do Dips with well over 200 pounds of added weight. Big deal, you say, but remember, this was done in the mid-50s without the advanced 'supplements' available today. Photos of Eder show a tremendous pec-delt-triceps tie, which was the result of heavy benching.

Historically speaking, bench pressing didn't really come into its own until after World War II when commercially constructed benches as we know them were available to the general public. Before then, lifters resorted to all manner of exotic gyrations to get the weight on their chest, or simple stuck with dumbbells.

Easing into the recent era, Paul Anderson was reputedly capable of a 620 Bench Press (source: Guinness Book of Records) done in the early Sixties, but by then he had lost his amateur status so the records never counted.

Pat Casey was the first to officially do 600 pounds, and the standards he set have still only been matched by extremely few lifters.

Ronnie Ray came out as a relative unknown from Texas and rode the crest of his massive Bench at 198 to win a Senior National Title.

The point here is that we can all take a page out of the training logs of these giants of yesteryear to improve our own bench pressing. Al Oerter (4 time gold medalist in the discus) was quoted by the L.A. Times as saying, "If these guys (track athletes) thought that eating Brillo pads and stadium seats would improve their performance, they would do it." So it is with the bench press. There are literally many, many thousands of dollars spent each year by lifters on drugs and exotic new equipment, merely in pursuit of the elusive 'max'. I submit that the intelligent application of well-established theory (not to mention years of hard work) will garner excellent (and permanent) gains.

Ronnie Ray was the prototypical bench presser: short, thick arms, a deep chest, and fairly broad shoulders. Regardless of his structural advantages, he trained the bench as if it was a weakness. How about 30-second pauses with 405, or 20 sets of 10 in the pushdown with 200 pounds, supersetted with heavy dumbbell curls! Ronnie loved to work the bench under seemingly ridiculous constraints (long pauses, feet up in the air, etc.) The idea here was, of course, to make the contest single seem much easier to perform than a regular training lift. He performed anywhere from 15 to 20 sets of benches, twice per week. I sincerely believe that performance of the long (3-5 second) pauses will condition the motor pathways to the point that a standard contest pause will make you feel like you're cheating!

Heavy Dips with weight have long been considered by weight trainees as a number one assistance exercise for benches. Eder, as previously stated, could do full dips with well over 200 pounds. Pat Casey would do reps with 300 pounds AND he weighed over 300 himself! Once a year, Pat would 'test' himself on the dip by attempting to do 200 reps with bodyweight plus about 200 added pounds. He would start by doing 5-10 reps and continue with single reps until he completed the 200 total. He would take as long as seven hours to complete this marathon workout and would be sore for three weeks or so afterwards, but he claimed that this extreme effort did help bring his lift up to 617.

The Finnish Superman, Hannu Saarelainen (photo at top of article), depends heavily on weighted dips to develop the initial and finishing kick on his bench. This movement has, however, seen some injuries. Lou Paul, one of the early Muscle Beach lifters, totally blew out his pec while performing heavy weighted dips. His bench deteriorated from 400 in the early 60s to less than 200 today. It is not known if Lou gave immediate attention to his injury or not, however.

Many super benchers dip but do unheard of reps instead of massive weights to augment their benches. I know a lot of you have never heard of Bill Patze, but he was able to do a 370 officially at 148 and at a bulked up 170 managed to push up a strict 440 in the gym. All of these lifts were done in the early '70s in Arizona with no steroid or shirt use whatsoever. Bill was also a super gymnast, and his specialty was the still rings. To aid his performance on the rings, Bill would come home from high school and do 5 sets of 100 dips with bodyweight AFTER gymnastics practice. Four years of continuous dips (let's see now, that is approximately 730,000 dips over the course of his high school career!) made bench pressing seem relatively harmless.

No article on bench pressing would be complete without mention of the Black Bear of powerlifting, Jim Williams. Jim spent years building a Gibraltar-like foundation which he refined in his competitive dys to an eventual 675, done officially, and the famous 700 pound bench done in front of reliable witnesses at the York Gym. Jim favored low, and I mean low reps, usually no more than 21 per workout. His reasoning was twofold: first, he had spent many years on basic exercises such as heavy pullovers, front raises with a 100-lb. plate, and heavy dumbbell bench work, so he did not need any more assistance work. Second, and more important, was the fact that he wanted to save that precious energy for the heaviest lift. By using these principles, he was able to bench 4-6 days a week and knock off some gargantuan poundages.

A typical workout would be something like this:

315x8 | 405x5 | 475x1 | 525-550x1 | 600-700x1 |

At that time, Jim was training with John Kuc, and together they devised a method forced reps which moved John's bench from the mid 4's to an official 605. After the normal sets and reps were done, Jim and John would load on anywhere from 50-100 pounds over the top weight of the day. Then, forced rep benches would be done with equal emphasis on the negative, or eccentric, movement as well as a total effort on the part of the bencher to complete the lift..

About 10 years ago, Ken Leistner wrote a very fine article on bench pressing in Iron Man magazine, which dealt with this forced rep system. It, like Pat Casey's marathon dip sessions, will cause extreme soreness even for the most advanced lifter and should not be overdone.

Bill Ennis and his training partners came up with a 'new' twist to an old idea, namely using elbow wraps in training to "overload" in the bench press. Here again, the idea is to stress receptor conditioning, much like heavy box squats for the legs. The lifter would put on the wraps after his heaviest bench and in most cases would be able to push up 30-40 pounds more than his max. Bill, who had reportedly peaked out in the bench press at around 500, is now knocking on the door of 520-525 (with the wraps he was able to push 575). Again, this should be done only a few weeks out of the year.

As always, necessity was the mother of invention back then, just as it is now.         

Reverse Grip Bench Press - Doug Daniels (1993)

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Anthony Clark


There are a lot of assistance exercises available, some productive, some not so productive. One assistance exercise that may have benefits is the reverse grip bench press. Simply put, the reverse grip bench is a bench press with your grip going the opposite way - that is, knuckles facing your feet. I first heard of this exercise in Muscle & Fitness. There was a picture of the famous Paul Brothers, the Barbarians, doing reverse grips. 


They put on exhibitions and routinely reverse grip bench over 500 pounds. At first, I considered the exercise a novelty. Later, 275'er Bill Nichols told me in an interview that after Rick Weil suggested he add them to his bench training, his max bench went up when no other technique seemed to work. Lately, Anthony Clark has been benching massive weights in competition using a reverse grip. I am not suggesting using the reverse grip at a meet, but I am suggesting we may have something here. 

This exercise greatly changes the leverage as well as the involvement of the pressing muscles. The contribution of the pectorals is reduced and the triceps and delts increased. The stabilizing musculature is stressed in a different manner. I have always believed that in order to successfully lift a weight, you must first stabilize and control that weight. The increased stabilizing strength could flow over to your competition bench.

Before we look at how the reverse grip bench may be used in your training, let's first discuss its proper execution. As you can imagine, the feel of this lift is extremely different, and care should be taken before proceeding into heavy weights. 

First of all, spotters are absolutely necessary. If the weight falls, it tends to fall towards your head and neck area which could spell disaster. Have your spotter lift the weight for you. Another suggestion is to get close to the bench racks. For normal benches, this is not desirable, but for safety concerns, both during liftoff and actual lifting, it is desirable to get close to the rack. 

The trajectory of the lift tends to go straight up as opposed to the bar path of a normal bench which goes towards the head and rack. You will not bump the rack and it will be easier to get the bar both off the rack into position and back on the rack after. 

The most logical safety step is to start out light. You have to get used to the unique feel of the exercise. Confidence in controlling the weight must be built. As with all new exercises, if you start too heavy too soon, you risk injury as the muscles are not used to the demands. 

You can also do reverse benches inside a power rack for greater safety. Use the "with thumb" grip. The thumbless grip would create a greater risk of the bar falling out of your hand and onto your face.

There are many ways to integrate the reverse grip bench into your routine. I regard it as a substitute for close grip benches. Since both of these exercises decrease the pectoral involvement in favor of the delts and triceps, there is no need to perform both of these in the same workout. The exercise is great for lifters with triceps deficiencies. The triceps really get a workout, especially if you concentrate on keeping your elbows tucked into the body. 

You could do a few sets of reverses after your regular benches, or do reverses only on your second bench day to the exclusion of regular benches. If your bench press has stalled in a rut, try reverses as your assistance move of choice. You can also experiment with various grip widths. I would not go narrower than shoulder width grip or wider than your regular bench grip. 

The number of reps are up to you. Have them coincide with where you are in your cycle.

Chris Confessore once suggested a novel way of doing reverse grips on a machine. Eagle offers a seated bench machine that would enable the lifter to do a seated reverse grip bench with a higher degree of safety. Other manufacturers may offer similar stations for this variation. This is particularly valuable if you don't have a spotter or the confidence to do barbell reverse benches. I wouldn't suggest using dumbbells, as control of these may be too precarious. 

As with any assistance exercise, the end goal is to improve in the powerlift targeted. Also, don't go overboard and overtrain by doing too many sets of reverse grips and other assistance work. 

You may even find that, like Anthony Clark, you excel in reverse grips over regular benches and use this style in competition. Give reverse grips a try, but remember the cautions I outlined here.

Lifting Thoughts and Plans from Duane Hansen

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In case you may have missed any of this, I'm putting it here. Some great layouts, general plans and training thoughts included. I would say Duane is a direct descendant of Deszo Ban when it comes to the matter of volume and frequency. It's all laid out here for you, so . . . enjoy!









Duane Hansen Five Days Per Week

Squat three days a week, power clean twice. Press (in some variety) every time you lift. Keep the reps in the 3-5 range for as much weight as you can move. Plan on a 1 hour workout, with the first half spent on squats or power cleans and the second half spent on pressing. Substitute deadlifts for squats and cheat curls for power cleans on occasion. Plan on lifting every day of the week, except take Saturday and Sunday off. Eat, at a minimum, a dozen eggs, a pound of meat and a gallon of milk every day; doing this more than once in a day will make you a god. Avoid carbs until the weekend, then load up like there is a famine coming. Sleep 8-10 hours a night and try to get in a decent nap as often as possible. Brush your teeth and wear a seatbelt.


Abs

For pressing in particular (and being strong in general), I think that the best thing to do for the abs is Roman Chair Situps (RCS) for low reps and with a lot of weight. What I did was like this:

1) Do your RCS on something like a hyperextension or glute/ham apparatus. This will let you bend way back at the bottom of the movement and sit all of the way up at the top. When I do them I try to lower my torso far enough at the bottom to be able to look at the North (just to pick an arbitrary direction) wall in the gym and then look at the South wall when I am sitting up. Working through the extreme ends of your ROM could possibly be traumatic (especially if you are not used to it), so you will need to be careful. But the idea is to have the physical skills that you need in order to move your spine through flexion and extension without getting hurt.

2) Add weight (holding it on your chest or across your shoulders) to your RCS as often as you can. I worked up to being able to do 5x5 while holding two 20kg discs under my chin. When I could do that I was at my strongest. The actual amount of weight that you use is not nearly as important as the idea of getting stronger. The best way that I have found to get stronger in a movement like this is to approach it like any other strength movement: several sets of low reps (say, 5x5) and add weight as often as you can.

3) It also helps a lot if you stretch as much as you strengthen. Frog kicks (done in the style found in the old York courses) will both give the abs some more work and stretch the low back. I have spent a long time pondering the cause-and-effect relationship here, but there is a correlation: when I was strong enough to do a few sets of 10 reps in the frog kick at the end of my workout (and, in the process, stretch and relax the muscles in my low back), I was strong and injury-free.

4) Hanging leg raises (performed like a gymnast by hanging from a bar and then touching your feet to the bar) will help a lot, too. These are almost a stunt (rather than an exercise), since you need to be strong before you can even look like you are trying to do them, but if you can get to the point where you can try to do a few sets of a couple of reps you will be strong.


Beginner Olympic Program

An entry-level OL program will consist of Snatch, Clean & Jerk and Squats. Back Squats will be more forgiving of flexibility issues and Front Squats will highlight those issues and give you some specificity, too. Start with that program 3 days/week, alternating Front and Back squats each day.

For the next month or two (depending on your needs), lift on three days/week and work on the mobility issues on the other days. If you are busting ass on both lifting and stretching, it will only take 2-3 months before you should be ready to move up. Equal time on lifting AND stretching pays dividends if you pay attention to it at the start.

Once you can move the way that you need to move in the classical lifts and the squats (3 days/week), you can start to add work on another three days/week. Assuming you are doing the basic program on Monday, Wednesday and Friday, You can add some pressing and deadlifts on Tuesday, Thursday and Saturday. I would suggest alternating bench press and standing press from day to day and deadlifting every day following the press. Presses should be fairly strict with the index fingers touching your shoulders at the start and the bench should be with the same grip as the press. Deadlifts should be done with a clean grip and a weight that will let you knock out 10 singles with a heavy weight, but not a weight so heavy that you couldn't do it again the next day.

If you work up to that point and decide that you need more work, let me know. This should be a plan that will make you stronger and move the calendar quite a few months forward. Every time you press (either overhead or on the bench), make sure that you stretch your pecs and shoulders. Working your abs every day would be a good thing, too.

You should not jump into the deep end of the pool right away. Work into it and add more as you can tolerate what you are doing now.

I would say that 3 days/week is a good starting point. I will usually have novice Olympic lifters start with snatches and a light weight. Do singles up to a heavy weight. For a novice, the weight is too heavy when they start making technical errors. At that point back off on the weight a bit and do a few more singles with an emphasis on correct technique. Do the same thing with the clean & jerk. Finish the workout with some squats; triples in the front squat or sets of five in the back squat are good. Use enough weight to make it work and do a few sets (maybe 3). All that would be good for a single workout.

Every workout you should try to lift as much weight as you can in the snatch and the clean & jerk in good form. The Olympic lifts are much more forgiving than the power lifts when it comes to recovery. Eventually you should get to the point where your limit in the Olympic lifts comes from the fact that the bar is too heavy and not that you made a technical error; this is the point where you are also no longer a novice.

After you have been working on the 3 days/week program for a couple of months, the amount of work that you are doing each day will become routine. It should take you about an hour to get through all of that (not counting warm-up and other stuff like abs or stretching you might do at the end). Once you get used to it, you should not feel worn out at the end (tired, yes, but not exhausted) and you might start to think that you could do two of those workouts on consecutive days. At this point you can start adding in the other workout (pressing + deadlift). Start by adding it one day/week and eventually add a second and later a third day.

The work load here does not need to be tremendous. Five sets x 2 reps with 80% of your max is a good, average workout. Five sets x 3 reps with 80-85% is some hard work, but not too hard. Often for the deadlift I will do 10 singles with 80% of my max and call it good. Certainly nothing earth-shattering there, but enough to call it work. A lot of the progress you make on this program will come from the cumulative effect of all of the work that you are doing. This is different from the HIT mindset, because few of the sets or reps in this program are significant by themselves (PR attempts are an obvious exception) but all of them add up over time and allow you to put more weight on the bar as you go along.

Clean & Press

It is hard to go wrong with the clean & press as your only exercise. There are a couple of things that can help to round out this program.

1. Ideally, you should be able to clean more than you press; it should also go without saying that the weights you could squat and deadlift are more than the weight you could clean. One way to take advantage of this is to C&P up to a heavy weight for the day, then do more cleans (without the press). If you are just doing power cleans, do more power cleans after you are done pressing; sets of 2-3 reps with the top weight that you power cleaned & pressed are good.

2. Power Clean and Front Squat is another good thing to do when you are done pressing. You should be able to power clean your top C&P weight for the day and then do several front squats with it.

3. Clean pulls or deadlifts are a good thing to do after you are done racking the bar on your shoulders. Several triples in the clean pull with your best weight in the power clean is a decent amount of useful work, especially if you pay attention to good technique. I like doing 3x3 in the clean pull with 100% of my best clean for the day, followed by 3 singles (adding 10kg to the bar each set). For deadlifts I will usually just add 40-60kg to the bar and do many, many singles.

4. Hanging leg raises (pulling your knees up to your chin) is a great way to finish. This is a great way to decompress the spine and get some ab work in, too.

4a. If you do have a bar to hang onto for the hanging leg raises, you might as well do some pull-ups every now and again. It works nicely to grab the bar with the same grip as your press and pull your body up to the same point where the bar sits at the start of your press.

Just some ideas. 


Deadlift Routine 

Deadlift every damn day of the week; squat every other day. Once a week try for a heavy deadlift. Eat, sleep, then repeat
My general answer is always the same, because it works. The application of the details is the fulcrum where things either work or they do not.

If a lifter wants to be able to deadlift a big weight in the near future, they will need to practice deadlifting. The best way to practice something is to do it often. Squatting three days/week is a proven way to get stronger.

Some of the nuances in this particular case might be:

1) The daily deadlifts should be done with 80% weights. This is not the place to kill yourself.
2) The squats might be best performed as box squats (in the classical Westside style: wide-stance, ass back, no higher than a bit below parallel).
3) If an athlete has trouble locking out a barbell that they have pulled up around their knees, it would not be a bad thing to do some partial deadlifts a couple days/week from just below the knees. The bar path here does not resemble the bar path of a real deadlift, but doing sets of three reps off of boxes with your knees pushed back, your ass up in the air and all the weight you can manage will fill in any gaps a lifter may have.

Missing a deadlift after the bar gets to the knees is sad, but it is much more fixable than the deadlift that hovers around your ankles.

80% is just a starting point. One thing that you could do is load a barbell to about 80% and leave it sitting there on the platform. Every day you could wander up to it, do your 10 singles and then wander off when you are done. The clever bit would be to add 1-2kg to the barbell before you wander off. That way you will be lifting more weight tomorrow than you did today. I started a program like this with 165kg on the barbell (my best DL at the time was in the 200kg-range) and eventually I got to the point where I was doing 10 singles every day with 195kg. My 1RM at that point (when I could be bothered to test it) was much more than 200kg.

The interesting thing I found about doing daily deadlifts starting with about 80% of my max is that I could very nearly always just walk up to the loaded barbell and start lifting. I would change into workout clothes and switch my mind into workout/lifting mode, of course, but I found that I didn't actually need to warm-up before performing the series of heavy singles (even after the barbell started approaching 90-95% of what I had been calling my 1RM).

Deadlifts are an interesting lift because you start the lift with all of the weight on the floor. Either you can lift the barbell or you cannot; with a lift like the squat, you have to support 100% of the weight before you can even begin to attempt it. I got good results from this approach: lift progressively heavier weights quite often, don't warm-up too much for the effort, and work on the weak links in the chain occasionally.  


Glute Ham Raise

I am just putting this out here for general consideration:
I used to do back extensions when I was younger; this is similar to a glute/ham raise on a GHR apparatus, more or less.

What I used was a sawhorse with some carpet on the top and my heels anchored under a 2x4 nailed to the studs in my garage (also padded with carpet). The sawhorse was low enough for me to put a barbell on my back and, as I added more carpet over time, it approached a round-enough shape so I could get my hamstring muscles into the movement at the top. In the beginning, however, it was just a low back + glute movement.

Several years later I had the opportunity to use one of the first actual glute/ham benches (this was in the early-90's). The actual apparatus that was designed for this type of movement was better than my old sawhorse & carpet rig, but I seriously doubt that it was $1000 better.

A couple of years ago I bought a used GHR apparatus for $100. I use it mainly for ab work (i.e., Roman Chair Situps). I have gone back to doing back extensions on a sawhorse and really heavy good mornings when I need to get stronger on the backside of my body.

This is just my experience; your mileage may vary.


Good Mornings 

I set up for the good mornings with the same stance and bar position that I would use for the back squat. Instead of squatting down I push my hips back and bend forwards. I keep my low back arched during the whole movement and my knees will bend passively. I am trying to bend as far forward as I can without falling forwards, so to keep the bar above my feet my hips need to move back and my knees have to bend a bit. The bottom of the movement depends on the amount of weight on the barbell; I can get lower with the lighter weights but a heavier barbell will tip me forward sooner. Once I get to the bottom, I stop and stand back up. The idea is to straighten back up just by extending the hips.

The good mornings put the greatest amount of stress on you when you are at your most bent over; the back extensions have the greatest amount of stress at the top of the movement where your hips are fully extended. The combination of these two movements allow you to stress the muscles on the back side of your body at both extremes. Interestingly, the heavy good mornings will often give me all of the ab work that I seem to need, too.

Hope I didn't pontificate too much here. 


Lower Back

When you hurt your back for the first time when you are lifting, you should probably go and see an MD just to rule out anything catastrophic. After your MD tells you that you just strained (or pulled; whatever) a muscle in your low back, you should get off your ass and fix the problem.

The best way to fix it (in my opinion) is to use ice, heat (wait at least a day after the injury to use heat), stretching, drugs (e.g., Tylenol) and lifting. My experience has shown that I can lift a lot of weight through a limited ROM very soon after injuring my low back muscles. I can usually work back up to at least 90% of my pre-injury weights in under a week, as long as I am paying attention to the things I was neglecting before the injury (usually stretching in the muscles around the low back).

If you injure a muscle in your low back once, you will probably do it again some time. But, the next time around you will not be as surprised and you should be able to fix it quicker.


Bentover Barbell Rowing 

The trick is to put enough weight on the barbell so you need to heave it up like that. I have seen some people perform a set of barbell rows that had a lot of heaving involved, except that they had the barbell loaded to somewhere between 95-135 pound. My take on the barbell row is that each rep should start on the floor and finish tucked into your waist (right about at the top of your pants).

The amount of weight that you use should be heavy and you should do sets and reps with it (3-5 x 3-5). As you get stronger, you should be able to pull the barbell back into your waist with less movement required from the upper body; if your reps start looking too pretty, it is probably time to add some more weight.

Another thing that I find to be very productive when doing barbell rows is to start the movement (with the barbell on the floor, of course) with my low back less-than-strongly arched. I am not saying that you should be pulling a huge weight off of the floor while you are bent over at the waist and you low back is rounded, but if you can start with a neutral back and move it into a strongly arched position by the end of the movement, this will make things more productive. Simply, the top of the muscles in your low back and the bottom of your lats have a common origin. If you can contract the muscles in your low back very hard at the start of the movement, this will contribute to the ability of the lats to contract (and it is the lats that are doing a lot of the work pulling the barbell in at the top of the movement).   


Bottom Position Squats

Doing squats like Dan John describes (starting at the sticking point and standing up; add weight as you can) is a surprisingly effective way to get stronger. I discovered that my sticking point in the squat (front squat, in this case) was just a bit above parallel. I also discovered that I could get under the bar and set up effectively several inches below this point. A sticking point, as I understand it, is the place where your leverage decreases to the point where your muscles are not strong enough to move the bar. On either side of this, however, you are apparently stronger (i.e., the bar keeps moving). What I did was set the barbell in the bottom position a few inches below the sticking point and load it up to enough weight so that I could get it off of the bottom but it would stall at the sticking point; I would keep grinding after it stopped. After a while I loaded the bar with a medium sized weight and added a lot of bands. This allowed me to move the weight off of the bottom, but as soon as I did the band tension would add up quickly and I would again have to grind where it was stuck.

The progression that I did (stand up from the bottom, then grind against a heavy barbell off of the bottom, then add bands and grind) gave me a lot of ability to stand up. It does take some tinkering to figure out heights and weights (especially if you throw bands into the equation), but it worked really well for me at the time. So well, in fact, that I have not done it since. I might have to try these again some day.


 
Starting Position for the Clean

The start of a clean is different than anything else, although the similarities can be deceptive. The first thing you need to do is figure out your grip. Essentially, get you hands as far apart as you can tolerate with the bar racked on your shoulders (elbows at least as high as the wrists and more than just your index finger on the bar, please). This is where your hands will be from beginning to end; remember this position.

Set the bar on the floor and walk away for a minute. Squat down and try to get as compact as you can. The idea is to make yourself as small as you can with your heels still on the floor. Look at the position of your feet and remember this; the critical part is the angle created between your heels and your toes.

Go back to the barbell now. Grab the bar with the correct grip and set your feet at the correct angle. Arch your back and pull your hips down as close to your ankles as you can. Rock back on your heels (you should be able to wiggle your toes) and take all of the slack out of your arms. Chances are you will have to move the hips up, but make sure you do this by moving back. If you think "up" you will go up on your toes and everything will fall apart. Keep moving your ass back with your chest up until your arms are as straight as you can get them without lifting the bar off of the floor. This should be relatively uncomfortable, so just lift the bar off the floor (keeping it close, of course) and clean the barbell.

Any resemblance to this and a deadlift start is purely coincidental and probably useful, unless you happen to be a powerlifter. 


Frequency of Training 

I have found that lifts like the deadlift and the press can be performed quite often with medium weights. What I did, practically, was to leave a barbell sitting on the platform loaded to about 80% of my best deadlift and a barbell sitting on the squat stands loaded to about 80% of my best press. Every day I would go out and do ten sets each in the deadlift and the press: always singles in the deadlift and usually doubles in the press. Over time I added a bit of weight to each barbell (1-2kg at a time), but never so much weight that I couldn't ever just go out and lift the weights.

At the same time I was working hard on cleans and power cleans, jerks, snatches and squats. This training was done about every other day, often with as much weight as I could handle in the particular lift. I considered these workouts and the press/deadlift workouts to be two separate things.

Over time I got a lot stronger in all of my lifts, especially the snatch, C&J and squats. Eventually I added a heavy training session for the deadlift on the weekend, basically working up to a max single and then doing several more singles with a bit less weight (probably in the 90-95% range). When I did this, my best deadlift improved quite a bit, too.


Heavy Overhead Squatting

Loading up your body with a heavy barbell will force you to find a new level of flexibility and mobility. The trick is to use the weight to force an adaptation without snapping your limbs in half. This is a brutal, blunt-force approach, but it does work. You can also use this concept to develop the mobility that you need to rack a barbell across your shoulders (like in a clean or a front squat).  


Percentages

In the snatch and the C&J, 80% of your max is the low end for productive training; your best work will be done with 90% weights and higher.

I use 75-85% of my max in the deadlift for singles quite often; 10x1 is a good workout, especially if you do them on the clock. With squats, you will get good results from using 80-85% of your max for 5-6 sets x 2-3 reps.

This is what I have gathered from years of experience.


Round Back Lifting 

In my experience, injury to the low back has come from starting a lift with a strong arch and having the weight on the barbell pull my back into a rounded position. Starting without a strong arch (i.e., a neutral or rounded back) and then pulling my low back into an arched position at the sticking point has never giving me an acute injury. You will need to have a very strong low back to actually move a heavy weight from a rounded-back posture to an arched-back posture right at the sticking point.

Essentially, low-back injuries happen when you make the transition from flexed to extended. If you are strong enough to prevent this transition you should be OK. If you have the strength and skill to move from a rounded low back to an arched low back during a slow pull like a deadlift (without hurting yourself), even better.

But, when performing a quick lift like a snatch or clean you need to start and finish with an arched lower back. The combination of speed, weight and posture here requires a solid and fixed posture. 


Squatting 

Things that work for me:

1. Olympic shoes
2. Your feet can go wider than you think they can without turning the lift into a good morning, but you need to work on your mobility.
3. Aim to get your hips between your heels. They may not end up there, but you should try.
4. High bar vs. low bar is irrelevant; put the bar where it is comfortable.
5. Go as deep as you can, but do not worry about depth.
6. Getting deeper is a function of how much you can spread you feet and your knees.
7. Five sets x 3 reps should be your bread and butter workout. Five sets x 2 reps is easy (with the same weight) and 5-10 singles with 10-15% more weight is heavy.
8. You need to be able to squat six days a week or twice on three days/week. If you can't do that using weights 80% or more than your max, you have some remedial work to do.
9. PL squats and every day squats are two different lifts. Train them separately and keep records for each.  


More on Frequency 

The best way is to take it in steps. A beginner will typically train 3 days a week, just like 99% of the rest of the world. The purpose of training at this point is to learn how to do the lifts correctly. In general, a beginner will miss a lift because of a technical error, not because they lack the strength to move the barbell.

An intermediate lifter will have mastered the basics of the technique and they will start missing their limit lifts because they are not strong enough to lift the barbell. A lifter at this level has two priorities: first, they need to perfect their technique and second, they need to get stronger. The best way to accomplish this is to lift more often.

When I am training a beginning lifter, I will usually have them work up to the highest weight that they can lift on a day, then back off a bit and work on fixing what they are doing wrong. Since they are not lifting weights that are really taxing the limits of their strength, they can usually do this every time they train (taking a day or two between training sessions helps, too).

For intermediate lifters, I like to see them add a training day. If they have been training on Monday, Wednesday and Friday, adding Saturday is a good choice. In this scheme, I would have them do multiple singles with 90% weights on Monday and Wednesday. The point is to be doing the lifts correctly (you should always be doing this) and working in the 90% range will make you stronger. Friday would be a lighter day, maybe 10 singles in each lift with 80% or so. On Saturday I would have them go up to limit lifts (100% or more, if they can), then back off about 10% for some more practice. The weights that they make on Saturday would be the basis for choosing 80% and 90% weights the following week.

Assistance exercises are considered anything that is not the snatch or clean & jerk. Squats are always a good choice, since the ability to stand up quickly with a heavy weight is never a bad thing. On heavy squat days, do triples in the front squat and sets of five in the back squat. Pressing and some variety of deadlift can be useful, too. The selection and loading of assistance exercises is another topic that would get me way off track if I said much more here and now.

Eventually (after the lifter has adapted to training four days a week), you can add a fifth training day. In the schedule I have been describing, Tuesday would be a good fit. Make this day similar to Friday (10 singles with 80% in each lift). Monday and Wednesday would still be heavy days, with Monday being a bit heavier (maybe in the 95% range).

When the lifter has developed more tolerance for the workload, you can start pushing harder on the heavy days. A useful scheme would be to chase PR's on Saturday, then try to duplicate those lifts on Monday for as many singles as possible. On Wednesday, try to work back up to the same weights again, but only for one single. Tuesday and Friday would stay in the 80% range; this is for the practice of perfect lifting technique and to build up the total workload for the week.

The other thing to keep in mind when you are building up the workload and pushing the heavy weight and total volume, backing off on occasion becomes important. Typically I will plan on two weeks with high volume and high intensity, followed by a lighter week. This three week pattern can be followed for quite a long time, as long as you do not let the back off weeks get to be to hard. 

Anything will work for six weeks, but only an idiot will do the same thing for six weeks in a row. Bust ass for two weeks, then take a week off. Repeat this cycle three times, then lift in a meet. After the meet, spend a week or two doing something different. At this point, go back to the beginning and do more of the things that work for you and fewer of the things that do not work. It is not easy (especially if you really learn what it means to 'bust ass'), but it is pretty simple.

Hope that helps.


On Warmups

Before I lift I do 5-10 presses behind the neck and 5-10 back squats, all with an empty bar. After that I get right into it. Most of the time I will start with lighter weights and work my way up; in my log I usually don't list much of the lighter stuff. Some other time during the day I will do some stretching and foam roller work just to stay loose enough and to help recovery a bit.  


Year Long Training Plan

When it comes to thinking about a year-long training plan, I usually keep this concept in the back of my mind:

1) Two weeks heavy + 1 week light = 3 weeks
2) Following this template four times in a row = 12 weeks
3) Four 12 week cycles add up to 48 weeks
4) This leaves 4 weeks during the year (52-48=4) to take a break.

Another approach would be:

1) Two weeks heavy + 1 week light = 3 weeks
2) Following this template three times in a row = 9 weeks
3) During week 10, take another easy week
4) This gives you 5 cycles of 10 weeks each, leaving you two weeks each year for a vacation.

Scheduling is always influenced by when the most important meets of the year fall on the calendar. Ideally you will be able to know those days well in advance and plan around them. Real life also has a way of influencing what you can get done in the gym; of course you have to work around those things, too.

My basic premise is to put together a simple plan of two weeks of hard training followed by an easier week. During the second similar three-week cycle, aim for higher performance as soon and as often as possible; back way off again during the easy week.

It is good to be able to work 3-4 of these 3-week schedules before a meet. After the meet, however, there needs to be some time for the athlete to rest and recover. Often the physical stress on the day of the meet is much less than any training day during the month leading up to the meet, but the accumulated mental stress from training added to the mental stress of competing will usually require the athlete to take some time off before they get back into serious training (and certainly before they compete again).

I have found two approaches that seem to work in this case: first, go back into the gym and do your regular training that you would do during a light or easy week. This usually means reduced total volume and weights not much heavier than 80% or so. This will keep the athlete "in the groove" when it comes to training. The second approach is to have the athlete do something completely different in their training for a while. This second approach can be difficult if the athlete wants to do something really different (like square dancing or slam poetry), but a week or two of bodybuilding-type stuff is not so bad.

In a nutshell, it helps to first learn how to train hard (and then back off) over a 3-week period. After that, learn how to work hard for a few months. After that, compete and relax for a little bit. Then start training hard again.

 Training the Press

There are a couple of ways to approach your training if you decide to specialize in the press. One constant, though, is that you need to press a lot of barbells overhead. Even if you are a naturally-strong presser and press very strictly, technique is important. You need to learn how to set up (so that your entire body is strong and ridged) and you need to learn the correct groove. The groove (or the bar path or your form; whatever) is arguably the most important for a lift like the press. When you press, you start with the barbell 4-5 feet away from your feet and there is no support (like a bench) in between. As the bar goes up, you increase the distance. What this means is that the barbell will feel heavier (because it is more unstable) as soon as you start moving it and it will feel increasingly heavier until you lock it out. The take-home lesson here is that you need to make your body strong before the bar leaves your shoulders.

After you have learned how to brace your body and push against the barbell, a good way to train is just to do a lot of singles with a heavy weight. You could do a lot worse than the 20-rep program that was stolen from Bill Starr:

Start with a light weight. Press it for 5 singles (rest about 1 minute between sets).

Add 10 pounds (or 5kg) to the bar and do another 5 singles.

Add 10 pounds (or 5kg) again and do 5 singles.

By now you have done 15 singles with some easy weight. Now,

Do several (4-6) singles; add 5-10 pounds (2.5-5 kg) to the barbell before each of these singles. By the end of this scheme, you will have done a lot of reps with medium weights and worked up to a fairly heavy single. The trick is that you should repeat this workout in a few days but start with a barbell that is 5 pounds (or 2.5kg) heavier. Over time you will start with a heavier weight and finish with a heavier weight, but you will also get a lot of practice with pressing heavy weights.

When you are working on pressing a heavier weight, you should also be working on the other things that make you strong. In general, this would be squats and deadlifts, plus power cleans and power snatches. If you can stronger with these lifts you will be stronger everywhere, including how much you can press.

I moved my press up from the 80-90kg range to 110kg in a few months. I am not naturally good at pressing, so I was pleased with this result.

My advice would be to use the 20 rep (singles) approach every other day. Practically, this means Monday, Wednesday and Friday. This is what I would do, because those are the best days to get into the gym. On the other days of the week, however, I did even more pressing. The barbell never got as heavy as the top singles on MWF, but I did do a lot of sets with a weight around 80-90% of what I had done the day before.

My thinking in training the press is:

1) the press can be trained every day (and more than once/day)
2) half of the time you should focus on just pressing the barbell (i.e., take it out of the rack, set up and press for a single rep).
3) the other half of the time it pays off to clean the barbell first, then press.
4) train the squat and the deadlift as often as you train the press. Very few of these workouts (squat & deadlift) will be really hard, but the volume adds up.

Some more ideas and experience about training the press :

a) I would leave a barbell weighing 60-70kg sitting on the squat stands in my garage; as often as I would wander past and have a few minutes to spare, I would do several singles in the press. This way I could add 50-100 more reps to the total amount of pressing that I was doing every week. This was a significant increase over the number of reps that I would do in my heavy workouts (70-90 reps). Adding the extra work with lighter weights did not seem to hinder my ability to push the heavy weights. The extra practice with pressing did seem to help.

b) It seemed to work well when I would clean & press the barbell on one day and press out of the rack on the other day. I started out by doing the 20 rep press schedule 3 days/week, followed by some decently heavy squats (usually 80-85% for several sets of 2-3 reps); the next day I would clean & press for singles, followed by power cleans for doubles and then deadlifts for singles. Over time I switched to power clean & press on the 20 singles days followed by deadlifts for singles. On the opposite days I pressed out of the rack and then squatted (maybe once/week I would work up to a heavy single in the squat, but the rest of the time it was still several sets of 2-3 reps with weights in the 80-85% range).

c) I also did power snatches several times during the week. The external rotation that you do when you snatch a barbell helped (I think) to balance all of the internal rotation that I was doing. You also can't really go wrong if you get a lot stronger in a lift like the power snatch.

d) The best assistance exercise that I found for the press was Floor Presses. This lift will make you stop at the bottom with your elbows at a 90 degree angle. If you pause at the and then press the weight back up it seems to transfer well to the press, since the sticking point in extending the arms will be when the elbows are around a 90 degree angle.

e) The next best assistance exercise that I discovered was standing incline presses.

f) If you want to press a big weight you will also need to have some seriously strong abs. I did heavy ab work every day.

To answer your last question, Nick, I would have to say that it depends. If you are pressing every day (alternating heavy and light, of course) you will probably have a pretty good idea how strong your are on any particular day. I would not plan on backing off every week, but I would certainly back off on the weight or volume as soon as I realized that this was not a day where I was able to lift that much. A scheme that will probably work is to work hard for two weeks (trying to add weight to the barbell as often as possible), then back off during the third week. This scheme is not written in stone, of course, but it does seem to help most lifters continue to make progress over the long term. 


A Program

Day 1: Squat and Bench Press
Work up to a max single in the squat, then do several more singles with 50-100 pounds less than you made. After that, work up to a max single in the bench press, followed by as many sets of doubles as you care to do with 50 pounds less than you made.

Day 2: Press and Deadlift
Work up to a max single in the press. After that, do 10 singles in the deadlift with about 80% of your max. After this, you can do all of the "other stuff" that you want to do.

Then, get back in the gym as soon as you can and repeat Day 1. Aim to lift more today than you did before. After that, repeat Day 2. Aim for a bigger weight in the press and add some weight to the barbell you are deadlifting.

Work this program hard for two weeks, then spend a week doing this:

Monday, Wednesday, Friday:
Squat - 135/2 reps x 10 sets
Bench - 135/2 x 10
Deadlift - 225/1 x 10
Press - 135/1 x 10

After that, jump right back into the original program and bust ass for another two weeks. Repeat the cycle of 2 weeks heavy/1 week light until you are strong enough.


Pulling 

I have found that pulling off of blocks and barbell rows are very productive things for me to do. When I pull off of blocks, I start at a height where the barbell is just below my knees. This is the position of least leverage for me, so working from here is a maximal effort at the start. Once I get the barbell above my knees, however, my leverage changes significantly: a weight I can barely move from below my kneecap to above my kneecap feels ridiculously light at the top of the lift. So what I do is grind through the first several inches of the lift and then accelerate the bar as much as I can. This results in what is essentially a power shrug at the top of the movement.

I pull off of blocks because this lets me lower (drop?) the barbell after the top of the pull. I like to use triples here, dropping the bar between reps and then resetting; straps are another useful tool here. Starting this partial lift at the position where I have the least leverage and then accelerating the barbell as the leverage improves seems to give me the best of both worlds: maximal strength and speed training. Avoiding the negative portion of the lift gives me the ability to do a lot more work without getting sore or risking injury.

I cheat like hell when I do barbell rows. The barbell starts on the floor and I use my legs and lower back to get it moving. Once it is moving I try to keep it close to my body and pull it into the crease between my torso and my thighs. If the weight is relatively light, my torso will stay more horizontal. When the weights get heavy I will finish in a nearly-standing posture. But, since I have already decided that these are rows done in a cheating style, I do not care; as long as I can pull the barbell into the crease of my hips, it is a good rep.

A good plan is to do partial deadlifts on one day and cheaty rows on the next day. I also try to do deadlifts from the floor every day, too. With these, however, I will start with a frog stance and just do many, many singles with 80-90%. The frog stance puts most of the effort on the quads (at least it does for me), so it is a good supplement for the other work that I mentioned. Following the heavy pulling with frog-style deadlifts seems to hit the yin and yang of the long-levered puller. Squatting once or twice every week (heavy and cheaty, as needed) helps, too.


The Joe Mills 20 20 
 

If I were going to set it up, this is how I would use the Joe Mills program (based on a 100kg lift):

75kg x 5 singles
80kg x 5 singles
85kg x 5 singles
90kg x 1
92.5kg x 1
95kg x 1
97.5kg x 1
100kg x 1
102.5kg x 1

In this example, you would be doing 10 singles in the 80-85% range and then work up to a limit lift. The important thing here is that the weight selection is not based on percentages as much as it is based progressive weight jumps. The key points here are getting in a lot of practice (10 singles, for instance) with medium weights (80-90% of your max) and then working with some heavy weights (90% and more).

If you consider a lift with a max of 80kg, 80% would be 64kg and 90% would be 72kg. A Joe Mills approach might look like this:

60kg x 5 singles
65kg x 5 singles
70kg x 5 singles
72.5kg x 1
75kg x 1
77.5kg x 1
80kg x 1
82.5kg x 1

Also, an easier day with this program would just be all of the work with the weights that you use for 5 singles; skip the progressively heavier singles at the end and the workload and intensity will automatically be adjusted downwards.

After training like this for a while, the first few weights up to 90% of your max will become routine and only the weights above 90% will be challenging. This is the result of practice and improved technical ability. At this point it becomes useful to put less emphasis on the lighter weights and concentrate on the heavier weights. In this case, your workout might look something like this (based on a max of 100kg):

50kg x a few singles
60kg x a couple singles
70kg x 1-2 singles
(all of the work up to this point is meant to get you warmed up and loosened up; it doesn't really count as productive work on it's own)

80kg x 1
85kg x 1
90kg x 1
(you should be able to work from 80% to 90% quickly and easily; missing a lift in this range should be rare)

97.5kg x 1
102.5kg x 1
(above 90%, you should be able to jump right to a weight near your limit; if you make it, try for a PR. Allow yourself a total of 3 misses or 2 in a row as a gauge of where your limit for the day actually is.)

After you have determined your top lift for the day, do some additional work with heavy weights. To keep the math simple, I plan on just subtracting a fixed amount from the top lift that I made. So, if I made 97.5kg, I would do more singles with 90kg. If I made 102.5kg I would use 95kg. 3-4 more singles in the snatch is a good number; 1-2 singles in the C&J is usually plenty.

The next time that I work up to a limit lift, it might look something like this (now based on a max of 102.5kg):

50kg, 60kg, 70kg
(again, just something to warm up)

80kg x 1
85kg x 1
90kg x 1
95kg x 1
(the last weight would be optional, depending on how you are feeling that day)

100kg x 1
105kg x 1
After that, the working weights would be 92.5kg or 97.5kg, depending on what you made.

The process would keep on going, each heavy workout based on the best you made the time before. You will not be able to set a PR every time, but you should be working close to that weight almost all of the time. Over the long run, the weights that you are using should follow a general upward trend. 


Misses and Limit Singles

A big part of the program is to know why you missed a weight. If you miss because you are doing something wrong, there is no point in trying again unless you can make the correction. Often it will be beneficial to take a lighter weight and practice doing it right; if everything is correct, then maybe you can work back up again.

Sometimes a weight is just too heavy on that day. It might take a couple of attempts to figure this out, but if it is then the best plan is to back off to the 90-95% range and do a few more singles with a weight that is manageable yet still sufficiently hard work to make you stronger.

There are also times where a lifter may be weak in a specific muscle or movement. This may appear to be a technical error, but the fix for it might not be drilling technique but rather some remedial strength work. The biggest culprits here are legs, ass (glute/ham area) and low back/abs. It will often take the eye of a decent caoch to see what is actually going on.

Another thing to keep in mind is that working up to a limit single for the day and then doing more work with a bit less weight are two different stimuli. Working up to your top weight is a skill that must be developed and the heavy weights that you handle will make you stronger, too. Working with sub-max weights (90-95%) for several singles are a strong stimulus for building strength. A good template (if you have the time) is to work up to a max single in the snatch and then work up to a max single in the C&J. After finding you max single in the C&J, do a few more singles in the 90-95% range. After this, break the bar back down and work back up to the 90-95% range in the snatch for a few singles. After this do some squats; the best stimulus I have found for making specific gains is doing as many sets of 2-3 reps in the front squat as you can manage. The second best is putting your max C&J weight on the bar and doing one set of as many reps as you can do in the back squat (10 is a good target). This basic plan can be repeated every day of the week, as long as you can recover from day to day and make progress over the long term. Most people cannot do this, so modifications must be made to make the workload manageable.  


More Deadlift Stuff

Just a thought here:

There are a couple of approaches a lifter could take here, based on the example Brian provided. The first would be to do a bunch of singles in the deadlift of the days following, perhaps something like this:

Tuesday: Deadlift 465 x 5-10 singles
Wednesday: Deadlift 415 x 10 singles

Thursday would either be a day off from deadlifting. On Friday, deadlift again, something like this:

335 x 3
425 x 1
475 x 1
500 x 1
525 x 1
540 x ?

Then on the following days, keep following the pattern:

Saturday: -50 pounds (475) x 5-10 singles
Sunday: -100 pounds (425) x 10 singles
Monday: no deadlifting. On Tuesday, aim for a top single with 530-535 pound. Wednesday and Thursday would be more singles with -50 and -100 pounds, respectively.

Another thought here; you could also do something like this:

Tuesday: Deadlift (off of blocks, starting just below the knee) - work up to a max triple. In my case, I could usually do a triple in this style with about 90% of my best deadlift from the floor; your mileage will vary, but over time you should be able to find an adequate amount of weight to take off of the bar (relative to your max DL) so that you can do some useful work.

Wednesday: Deadlift @ -100 pounds x 10 singles
Thursday: OFF (no deadlifting)
Friday: Deadlift @ -50 pounds x 5-10 singles
Saturday: Deadlift @ -100 pounds x 10 singles
Sunday: OFF (no deadlifting) 

On Monday you would repeat the cycle but this time you would aim for a top single at 525-540 pounds. 


More on Squatting

The Front Squat is an excellent lift to do, because it requires you to have enough mobility in all of your joints just to hit the positions. After that, you still need to be strong enough to squat down and stand up with a decent amount of weight on the barbell.

Back Squats are another excellent lift, for all of the reasons that everybody already knows. You still need enough mobility to hit the correct positions and maintain your posture, but it is more forgiving here than the Front Squat would be.

My personal opinion is that the lift people often call "Olympic Squats" are redundant and pretty much useless. As I understand it, an "Olympic" squat is performed like a back squat, except that the bar is placed higher on the upper back and the stance is relatively narrow. There is nothing automatically wrong with back squats performed like this, but most people will be a lot more comfortable with the bar a bit lower on their back and their feet placed wider. Squatting will always be the most productive when you move through the optimal groove for your body. If a high bar and narrow feet works for you, then do it. If you find that you have a better groove with the bar lower on your back and your feet spread out more on the platform, then do that. Find the optimal style for you and then work with it. There is nothing to be gained from trying to back squat from a posture that is uncomfortable and takes away from you best leverage. 








 
















A Modern Squatting Parable - Hugh Cassidy and Marty Gallagher (1985)

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Hugh Cassidy

Doug Hepburn



All Trax Lead To Jax: A Modern Squatting Parable 
by Hugh Cassidy and Marty Gallagher (1985) 

Jimmy's problem was typical, lack of progress. In fact Jimmy was in many ways, "typical" personified. At age 19, 5/9" tall and 194 pounds, Jimmy had been training with weights for three years and powerlifting competitively for one year. The previous Saturday, he had competed locally and was depressed at his showing, particularly in his squat. 

You see, Jimmy had religiously followed a 12 week squat improvement routine outlined in PLUSA. The author, a many-time world champion, had laid out every exercise, set and rep to be used. The champion stated that if the goals in each cycle were met, the trainee, who was assumed to have a 500 pound squat initially, would have a 540 squat at the end of the 12 weeks. Since Jimmy had done 505 in his previous meet this routine seemed just what the doctor ordered. Our friend Jimmy, however, was squashed by 540 and had to be content with a 500 pound second attempt.

In desperation, Jimmy sought out Jack, an ex-national and world champ, and coincidentally the gym owner Jack had seen it all in his thirty years of lifting. His is the disposition of a rhino with hemorrhoids and he doesn't cotton much to current trends in powerlifting. Jax's Gym was spacious with big beefy equipment, mostly homemade, a serious gym for serious training.

One Monday morning, Jack looked up from his SOLDIER of FORTUNE magazine to see Jimmy standing before him.

"Yeah, kid, whatcha need?"

"I need some help, Chief. I tried this squat program," said Jimmy, flashing the magazine, "and I got nowhere. What's wrong with me?"

"Nothing's wrong with you, kid," Jack said after a quick study of the routine. "No wonder you only got 500 pounds, you were lucky to get that!"

"But, I hit every target poundage. I deserved 540!" protested Jimmy.

"Look, you wanna argue or do you want advice," bellowed Jack, more than a little irritated.

"Advice," offered Jimmy meekly.

"Okay, shut up and listen." Jack pointed to a chair, pulled out pencil and paper and began scribbling.

"This routine is downright typical of what you see in the magazines these days. Most of these articles are well meaning, but disastrous for the young trainee."

"Why?" piped Jimmy.

"Several reasons. First, the work loads suggested for the first eight weeks are just too light. You might have started with a 500 pound squat when you started this routine, but after eight weeks on this program you've only reached 400 pounds, and that's with suit and wraps. You don't have a 500 pound squat anymore, you've gone backwards."

"Yeah," said Jimmy. "I never thought of that."

"what the champs in the powerlifting magazines are trying to push is the cycling principle, which is sound, but their error lies in wasting the first two-thirds of the program," Jack continued. He scanned the article a little further. "Kid, what happened when you took that 540 our of the rack on your third attempt?" Jack had the look of a hardened States Attorney grilling a guilty defendant.

"Well, it felt a little heavy and I had a hard time setting up." Jimmy was being modest. He had staggered around so bad the head judge had leapt over his chair and it appeared as though Jimmy would squat this one from the audience.

"I'm not surprised," grunted Jack. "The heaviest weight you handled the whole cycle was 460 for 3 sets of 3 reps. I reckon that 540 about cut you in half."

"Yeah," Jimmy sheepishly admitted.

"Holy Jesus, this gets worse." Jack was now reading the routine intently. "You only squat once a week on this thing," he muttered. "A youngster needs to squat twice a week. That's twice a week heavy, not this heavy/light jazz! Young guys have recuperative powers far beyond that of the older lifter. A beginning or intermediate lifter needs to strengthen and grease those neuro-motor pathways twice a week."

Well, this was all too much for our young friend. Jimmy's eyes bugged out and he staggered backward like he'd been shot.

"My God," he sputtered, "twice a week? Squat heavy? I'll be overtrained!"

"If you weren't paid up on your gym dues for the next three months, I'd throw your butt outta here," Jack bellowed. "I'm so sick of this overtraining crap! It's such a cop out. It appeals to our laziest instincts. It says less is better and suggests there really is a substitute for hard work. Kid, when you're squatting 800 pounds, then we'll talk about overtraining. Work load capacity can be systematically increased," Jack said. "You can improve the body's ability to work heavier, longer and more often. INTENSITY, DURATION and FREQUENCY is what we're talkin' in this gym."

Jimmy was in stunned silence so Jack continued. "Remember when you first started training? Recall the agony and the soreness you experienced after those first few sessions? Remember how those three sets of 10 kicked your butt? You didn't reduce your workload because you were overtraining, did you? No! You gritted your teeth and your body adapted to the stress and moved no to longer and heavier and even more frequent sessions. Right?"

"Right." Jimmy was beginning to feel like a convert.

Jack was really getting worked up now, words flowing fast and loud. "These guys who squat once a week are missing the boat. By squatting twice a week you double the amount of potential progress. Don't be swayed by these local lifters. Most of these fellows are working up to a single, using suits and wraps, one time a week, and then they bag it. It's amazing! They say any more than that and they 'feel' overtrained. And yet most of them are taking enough drugs to supply the entire Bulgarian Olympic team. Hell, drugs hasten recuperation. You'd think they'd be squatting every day, not cutting back to once a week. I think it's laziness masquerading under the banner of overtraining."

Jack was on a roll now, his face red, finger jabbing the air two inches from Jimmy's nose, his voice rising and falling like some demented T.V. minister in the throes of a spiritual epileptic seizure. "Kid, how bad do you want it?"

"I want it bad, Chief," hollered Jimmy, out of his seat now.

"I don't think you've got the guts!" Jack thundered in his best drill sergeant imitation.

Jimmy was gone, hook, line and sinker. "I got the guts! I got the guts!! C'mon, lay it on me." Jimmy was shrieking out of control.

"Okay, okay kind, calm down."

Jack noticed several passersby had stopped and were staring at the commotion. "Write this down. Now we're also gonna use a 12 week squatting cycle on Wednesdays and Saturdays. For the first four weeks, work up to a heavy set of five. For a 500 pound squatter, we might go 145x15, 235x10, 325x7, 400x5. No suit, no wraps."

"Hey, that's not too tough," Jimmy smiled.

"Not so quick, we're not finished yet. Now comes the back-off sets. They're the real meat and potatoes of this routine. Back-off sets will build strength, increase your workload capacity and give you a set of legs like Jerry Jones."

"Who?" piped Jimmy.

"Forget it," snapped Jack.

"Okay, after you work up to your heavy five rep set, reduce the weight to 275 or so an do a set of 10 reps. Take a five minute rest and load the bar to 300 and do a set of 10 reps. Rest about five more minutes and load the bar to 320 and do your final set of 10 reps. All three back-off sets must be done within 15 minutes. That's the cardinal rule. We're building reserve power here and increasing the body's workload capacity. No suit or wraps for the first four weeks. Get a couple of good spotters in case you collapse on your last set. Now force the breathing and don't be afraid to chug in several big breaths between reps."

Jimmy was scribbling furiously. "Jeez, 3 heavy sets of 10 in 15 minutes after a hard set of five, that ain't fair."

"Life ain't fair, kid, and don't worry, the body will tune in to it, adapt and grow. Do this twice a week and when you hit all your target poundages, move your five rep set and your ten rep sets up 10 pounds. Do this for four weeks, eight squat sessions, and we're ready for the real work."

"What have I been doing up to now?" Jimmy was incredulous.

Jack ignored him and continued. "For the second four weeks you'll work up to a triple using your knee wraps, and pile on the plates. When I say a triple, I mean a TRIPLE! Don't miss the third rep. On your back-off sets you're now to do three sets of six reps but you must complete them IN 10 MINUTES, not fifteen, no suit or wraps on the back-off sets. And please, no face slapping, or yelling, or three stooges two-by-four schtick! It just depletes your adrenaline supply. You'll need all you can muster up on the platform. Any questions?"

Jimmy started to say something, caught the expression on Jack's face and thought better of it.

Jack began again. "Okay, the final four weeks we'll work you up to a big double; suit, wraps, belt, the whole works. On the back-offs, do three sets of three within 10 minutes with no suit or wraps on these. Use this format for six sessions. Take your last heavy workout the Saturday before the meet. On the Tuesday before, come in and do maybe three or four sets of 10 reps just to pump some blood to the area. That's essentially it. You follow this routine and after 12 weeks you'll be a squatting machine."

"Sounds a little complicated, but I'm in for the duration," Jimmy said resolutely.

"One more thing," added Jack, "have your training partner call your depth every set, every rep, one inch below parallel. Build good platform habits from the beginning."

Well, to finish out our story, Jimmy started the next day and stuck it out the whole 12 weeks. The soreness after the first three sessions caused our boy to walk a little funny and coming down a flight of stairs was like walking on eggs, but determination this boy had! True grit!

He grew in body and confidence and by the end of the first four week cycle he was repping for five his previous best double. The second four weeks brought a triple with 535 with knee wraps only. At the state championships he went three for three ending with a 605, well below parallel!

His appetite had increased as his metabolism was like a blast furnace. At the state meet he weighed 217 pounds. He'd put two inches on this thighs and his whole physique had been transformed. The local lifters were skeptical. They felt he must have stumbled across the perfect drug combination. Jimmy just smiled; he wasn't talking.


After the meet, Jimmy approached Jack before he'd even picked up his trophy. "The program's terrific," Jimmy whispered conspiratorially, "but say, do you have a minute . . . my bench press is on the fritz and I wondered if . . ."

"Not now, kid." Jack was abrupt as usual. He was preoccupied with a jiggly young divorcee who was training for the 'Miss D.C.' contest. As Jack and his escort stumbled out, Jimmy overheard him mumble, "These kids are all so one dimensional, all they ever want to do is talk weights, weights, weights."     



Grip and Forearm Development - John McCallum (1966)

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Originally Published in This Issue


Grip and Forearm Development 
by John McCallum (November 1966)


I was in L.A. about ten years ago. I went into one of the gyms and asked about a man named Mac Batchelor. They told me how to find the tavern where he worked, and that night I drove over to see him. 

The tavern was full of thirsty customers, but there was no doubt who was Batchelor. He weighed about 330 and most of it was muscle. I climbed up on a bar stool and introduced myself. 

"Tell me, Mac," I said. "You still the world's best arm wrestler?" 

He laughed. "I think so." He propped up an arm like an elephant's leg up on the bar. "Wanta try?" 


I looked at the arm. "No thanks." 

He looked surprised. "No? How come?" 

"Mac, I'll tell ya," I said. "You might break my arm, and I don't think my insurance would cover it."

He smiled broadly. "You know," he said, "you're one of the very few people who ever walked in here and didn't think they could beat me."

"Good grief," I said. "I ain't too bright, but I'm not crazy. I tell you what I would like, though. I'd like to see some of those strength feats of yours I've heard about."

"Sure," he said. "Here." He reached under the bar and brought out four bottle caps. He jammed one between each finger on his right hand and held his hand out. "Watch." He squeezed lightly and the four caps crumpled like Kleenex.

"Here's another one," he said. He took a cork top from a bottle and crooked his forefinger around it. He put his thumb against the top of the cork and snapped it in two with no effort.

He got another cork and handed it to me. "Try it."

I gripped it the same way and tried to break it. Every time I pushed with my thumb the cork slid out of my forefinger. I handed it back to him and he broke it for me.

"The trick is pinching it hard enough with your forefinger to hold it," he said. "You need a pretty good grip."

I grinned wryly. "I always thought I had one. This is kinda hard to take."

He smiled. "It takes training." He handed me a threaded metal bottle cap. "Try and bend this."

I put it between goth hands and bore down. Nothing happened.

"Gimme," he said. He held it between his thumb and forefinger and pinched. It collapsed like the top off a pop bottle.

He laid his hand palm up on the bar. "Try and hold down one finger."

I got both hands on his middle finger and leaned on it. He gave it a flip and my hands flew off. I tried another finger. Same thing.

I felt his forearm. It was thick and round and hard as a bowling ball.

"Mac," I said. "You specialize in grip and forearm work, don't you?"

"Sort of," he said. "It's like a hobby."

"How fo you work it in with your regular training?"

He leaned on the bar. I waited for it to fall down, but it didn't. "I do power stuff about two days a week," he said. "You know, squats, dead lifts, and so on. Then I work my hands and forearms every chance I get."

"You figure that's the best plan?"

"I think so," he said. "If you want a good grip and a big forearm."

Somebody said once that a powerful grip is the sure and certain mark of a man. That's not entirely true, my sister-in-law's got a grip like a stilson wrench and she looks like Ava Gardner, but certainly a good grip and big, impressive forearms are worth working for.

The forearms are a relatively small section of the overall physique, but they're the dressing that sets off the appearance of the arm as a complete unit. Proper forearm development gives that full, shoulder-to-waist, bulky look that a really good arm has. Upper arm standards have risen the last few years, but fortunately so have forearm standards.

There can be no question that two of the most completely developed arms of all time dangle from the shoulders of John C. Grimek. It's also significant that Grimek built his forearms to their absolute maximum.



Some of you may remember the sort of analysis David Willoughby used to do on the physiques of top bodybuilding stars. Willoughby was a tough man to be measured by. He used a thin steel tape pulled tight and no monkey business. Somebody once said that after Willoughby measured him, it took four days for the blood to start circulation again.

Willoughby's enthusiasm never got away on him. His observations were always analytically precise and coldly objective. Yet he went to great lengths to praise the size and development of Grimek's forearms.

If you watch Grimek posing under lights, you might not notice his forearms because of his monstrous upper arms, but if you get over the awe his physique creates and really look at his forearms, you'll see why he is e to perform the feats he has on the Weaver stick, and you'll begin to get some idea of the inherent potential in forearm work.  

The Weaver Stick:
http://ditillo2.blogspot.ca/2009/08/weaver-stick-george-r-weaver.html

Feats of Strength with Leavers, by David Willoughby:
http://ditillo2.blogspot.ca/2010/05/feats-of-strength-with-levers-david.html

Forearm specialization and feats of gripping power go together like ham and eggs. One supplements the other. The odd and pleasant thing you'll find is that gripping stunts are viewed by the general public out of all proportion to their actual difficulty.

Tearing a deck of cards in half is easy. You should be able to do it after two weeks work on your forearms. Yet tearing a deck of cards impresses the layman for more than pressing three hundred pounds. If you want a reputation as a strongman without going to too much trouble, a vice-like grip is the quickest and surest way to it.

Your grip is geared in approximate ratio to the size of your forearm. You'll find the odd guy with a pretty good grip and not too much in the way of forearm development, but generally speaking a big forearm means a good grip and vice-versa.

If you check through your old Strength and Health magazines, you'll find the men with really fantastic grips also own fantastic forearms.

Bill Pearl can roll up a license plate like a sheet of paper. He's also got forearms bigger than most men's necks.


Pearl was doing a show here a while ago. The next day he went down to a gym to talk to the guys. He's very modest. He had on a loose fitting, black, V-necked sweater over top of a T-shirt, and he looked like Mr. Universe even through the clothing. The guys asked him, but he wouldn't take off the sweater. He wasn't being coy, he's just plain modest. 

Finally they got talking about forearms. Pearl explained what he thought about forearm development and the exercises he did to build his. They asked to see forearms, and he tugged his sweater sleeve sort of hesitantly up to his elbow. There was a moment of stunned silence, one long gasp from everyone in the room, and Pearl whipped his sleeve back down again.

Everyone was doing forearm work the next day.

Doug Hepburn is another man with a quality grip. He can bend and then straighten out a steel spike that some men would have trouble lifting. He's also got forearms so big you can hardly believe they're real.


    Hepburn's so big all over you don't particularly notice his forearms when you see him stripped. But if you see just his forearms alone, it's enough to knock your eyes out.

Hepburn ran a gym a few years ago. I took a friend of mine to meet him. Hepburn was fully dressed and wearing a short-sleeved white shirt. The sleeves covered his upper arms, but his forearms were exposed. I introduced them. Hepburn put his hand out, but my friend was staring so pop-eyed at the colossal forearm that he missed when he reached out to shake hands.

He raved about Hepburn's forearms all the way home in the car, and the following week he started weight training.


Let's establish a couple of points about grip and forearm specialization before we get into the actual exercises.

First of all, if you've been following this series properly and working hard on the bulk and power exercises, you'll be around the stage where you need specialized work on the smaller muscle groups to bring them into line with the big ones. The idea isn't to concentrate exclusively on the small groups. That would be a mistake. You've got to keep up the bulk and power work to ensure overall growth and improvement. What you must do is work them both in together.

In other words, and this is vitally important, do enough bulk and power work to stimulate growth, and specialize very hard on one small muscle group at a time until it's outstanding in appearance and performance.

Secondly, there's little or no danger of going stale on forearm work. Power exercises like squats and dead lifts gobble up energy like a used car gobbles up gas, but forearm work uses relatively little energy.

That means you can work harder and more often, and consequently make more progress on your forearms than you would normally believe.

One of the best sets of forearms I ever saw were built on a system of three forearm workouts a day. You can do more exercises, more sets, and more reps. You can pump your forearms till they look deformed, and the more you work them, the faster they'll grow.

You've probably heard it said that forearms are difficult, of not impossible to develop. Nothing could be farther from the truth. The principle reason most men find it tough to build their grip and forearms is because they don't work hard enough on the right exercises, and they don't do enough of the growing exercises along with it.

Combine forearm specialization along with the proper growing exercises, and your forearms will grow beyond your wildest dreams.

Remember - you can develop your forearms fast and without too much trouble. You can convert a forearm like a stalk of celery into a bulging phenomenon. You can make your forearms your most outstanding bodypart in about two months if you really want it bad enough.


Next: Building the Grip and Forearm. 






























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