Taken From This Issue (March 1964)

Over the past few months this series [published from 1961 to 1965 in Muscle Builder magazine] has dealt with how to lift weights properly with the SPLIT SNATCH style. Before moving to squat style lifting, there is one important phase of the lift that we should not overlook -- recovery from the deep split. 

A bad recovery from the deep split is often related to a poorly executed lift. One weak link in the closely coordinated chain throws the others off, too. A bad get-set position leads to a bad pull . . . which puts too much weight on either the front or rear leg and makes recovery difficult. 

In an earlier article I described what happens when the barbell is pulled too far back, causing a too-long backward step. When this happens, a lifter has to poke his head forward to compensate and this puts him in an awkward spot, his body and back thigh almost on a line, and his lower chest resting on his front leg. 

When a lifter leans forward on his front leg in the split, the weight of his body and the barbell are mostly on that leg. As a result, he tends to push the weight even farther forward and step forward with his rear foot. 

The fault of trying to recover forward is not always caused by the backward pull or forward leaning in the split, however. You will often see lifters land in good position under the bar, with trunk and arms nearly vertical, supporting it solidly with the stress distributed evenly on both legs. Considering the good position, the recovery I'll describe is a real weight lifting crime!

To start to recover, the lifter pokes his head forward under the bar, which puts him in as bad a position as if he had pulled and split too far back. Trying to recover forward sends the weight over his front leg, putting all the stress on that leg and often resulting in his losing the weight forward.

The recovery from the balanced deep split should be as follows: 

Tilt the weight slightly backward to transfer more of the burden toward the rear foot and reduce the stress on the front leg. As you tilt the weight backward, hold the rear leg fairly rigid (but not straight), as a prop, and push to straighten the front leg. This sends the barbell upward and backward, but you have to take great care not to tilt the barbell too far backward or you may put too much stress on the rear leg. If you overload the rear leg by tipping the barbell too far back, you may be unable to keep the leg rigid -- which can cause a disqualifying knee-touch -- or you may send the bar back so far as to lose control and drop it.

If you should drive forward off the rear leg too soon and too strongly, on the other hand, it will tilt your body forward and the bar may be lost in front of you.

One reason that leg action must be so carefully controlled in coming up out of the split is this: hip extension is limited. You can prove this to yourself. Hold a light barbell overhead with a snatch-width grip and assume the position low split position. Then straighten the rear leg. You will feel your head and chest tilt forward.

Another experiment you can try, which also shows how limited is the extension possible with the hip joint in the split: Assume the low position with an empty bar held overhead with a snatch-width grip. Maintaining the low hip and leg position, bend backward, as though you were pressing. This limited hip extension will force your rear thigh forward, causing a knee-touch.

Once you are fully aware of the limitations of hip extension, you will understand why you can't straighten your leg in the low split position and why you can't lean back while in the low split position. The rear leg must be held slightly bent. 

You should, however, keep the back leg fairly rigid as you recover. There is a very great difference between "straight" and "rigid" in this instance. The leg can be both bent and rigid, as long as the amount of bend is kept constant, and that is what you must do as you tip the weight back and straighten the front leg. Only when the front leg is almost completely straight do you straighten the rear leg.

Inch Foot Back 

To recover, you should push up and back vigorously with the front leg, taking the weight off that leg and permitting you to inch your front foot backward as the weight is taken by the rear leg. While doing this, keep your trunk and arms straight up.

If you feel a tendency to step back any more than a few inches, you will know you have tipped the bar back too much. The front foot should slide only a few inches back. Next, after pulling your front foot back, you should tip the barbell slightly forward. This will shift most of the weight to your front foot and you will be able to bring your rear foot up in line with the front foot, where you can hold the barbell under control for the count.

Remember, use your brain to make the load lighter for the muscles. 

First tip the bar backward to free the front foot, then tip it forward to free your rear foot and enable you to complete your recovery. 

   

Last February (2006) Dave Draper’s wife, Laree, contacted me regarding an online forum about my book The Strongest Shall Survive. She asked if I’d respond to questions posted by members of the forum. Since I’ve never been one to pass up free publicity, I readily agreed. 

Here: 

Those of us who have been weight training for a wide variety of reasons for any length of time tend to change their focus as regularly as the seasons, so I wasn’t sure just what aspect of training the online participants would be interested in: rolling around on fat balls, kettlebells or perhaps some magical routine that would make them huge and strong by working out five minutes a day, twice a week. 

So I was surprised that the majority of questions dealt with some aspect of the military, or overhead, press – how to do it correctly, why was it dropped from official competition, is it a safe lift to teach youngsters, is it “less traumatic” to the shoulders than the flat bench and is it a better exercise for athletes than the flat bench? In addition to the large number of inquiries from the online forum, I also received several letters that basically asked the same things. It seems that the military press has once again stepped out of the shadows and into the spotlight.

Which is where it belongs. Yet for a long time I was one of the few who encouraged everyone who lifted weights – bodybuilders, athletes, powerlifters, Olympic lifters and those who trained for overall strength fitness – to include the military press in their routines. I fully understood the value of being able to press heavy weights because I’d always pressed. As did everyone else in the gym regardless of why they were lifting. The two primary exercises that absolutely every person who was trying to get bigger and stronger did were full squats and military presses. No exceptions. The exercises selected for the back varied, but not for the upper and lower body.

The military press was the standard by which strength was gauged. “How much can you press?” was always the question asked when someone wanted to know how strong you were. The rite of passage was to be able to press your bodyweight. Once you achieved that feat, you were on your way. By the way, that’s still an excellent measure of upper-body strength. I’d be willing to bet that in a gym where several are benching in the high 300s or even in the 400s, not a single one of them can military press their bodyweight.  

The shift in giving the bench press priority over the military press wasn’t gradual but quite abrupt. Strike one was when the press was eliminated from Olympic weightlifting competition in 1972. Strikes two and three quickly followed: the emergence of the sport of powerlifting, which used the bench press as the test of upper-body strength, and the explosion of weight training for athletes across the country, especially for football. The bench press prevailed because 1) more weight could be used, 2) it was easier to teach, and 3) it was deemed safer. The final reason was the most important of all. Coaches and athletic directors were often wary of students lifting weights and certainly didn’t want to increase the risk of injury by including an exercise that had been banned from the Olympics.

Youngsters and beginners were no longer introduced to the military press for fear it would cause lower-back injuries, a direct result of the International Olympic Weightlifting Committee’s declaration that the press was no longer a part of the sport because so many back injuries were occurring due to the nature of the new style of the lift.

So presses were suddenly harmful, not helpful. No one doubted that is such as austere, knowledgeable body as the International Weightlifting Committee considered the press dangerous, than it must be. In truth, the committee was made up of a group of self-serving old men who used the sport for personal gain and power, Bob Hoffman being a prime example. There was no medical evidence to support the contention that the military press caused injury to the lower back. That was the smokescreen. Dropping the press was purely a political decision and had nothing whatever to do with the health of the athletes.  

The real reason that the press was no longer a part of the Olympic sport of weightlifting was simply that the judges had allowed it to get completely out of control. Who sat in the judging chairs determined whose lifts got passed, and in international contests, politics took precedence over fair rulings. Some lifters got away with excessive layback while competitors from other nations had to stay very erect or be disqualified. Some used an extreme knee kick that resembled a push press, but the lift was passed if the judges were friendly. Even when the lifter adhered to the rules strictly and didn’t lay back too far or knee-kick the start, the judges always had an ace in the hole – the bar stopping on the way up. Having the bar stop on the way up was not to the lifter’s advantage. Just the opposite – and it got a lot of presses red-lighted.

At the major international meets, it got downright ugly. At the ’68 Olympics in Mexico City I was standing off to the side of the stage, observing the technique of the foreign lifters. I watched two Caribbean judges give red lights to a lifter from Cuba on his first two attempts, even though his presses were flawless. His knees stayed locked at the start, he remained erect throughout the lift, and he never paused from beginning to end. The Cuban coaches ranted and raved, but to no avail. He got three white lights on his third attempt. It didn’t matter. The two judges had made sure he’d be out of medal contention. In meets at that level, one failed attempt is enough to lower a placing by five or six spots. While I had no love for the Cuban, I still thought the actions of the two judges were totally out of keeping with the spirit of the Olympic Games. That lifter had worked very hard to earn the right to compete for the highest honor in his sport and had been royally screwed because of his nationality. Sad to say, he wasn’t the only one.

Politics, not a concern for the lifter’s well-being, prompted the committee to remove the press from the contested lifts. Few, however, knew the truth, which meant the press was suddenly relegated to the role of an auxiliary exercise, if it was done at all. You might wonder whether some lifters hurt their backs because of the press. Of course: The press is the same as any other exercise. Use sloppy technique and you pay the price. Even so, far more dings and injuries were incurred on snatches, clean and jerks and front and back squats than from pressing.

Also keep in mind that lifters spent one-third of their training time on the press, even more than that if the lift was lagging behind. That meant three to four sessions a week where they hit the press hard and heavy. I’m not suggesting that anyone train for the press in such an extreme manner. When I insert military presses into people’s programs, I have them press only twice a week, and they go heavy just once during the week. I also make sure they learn proper technique before piling on the plates and do plenty of specific lower-back exercises to ensure that their lumbars can take the stress if they do lay back.

It’s extremely difficult to learn how to lay back when performing a military press. It takes a great deal of practice to lay back at the precise moment and do it smoothly. The military press is one of those exercises that’s easy to learn but tough to master. I can teach athletes how to snatch or clean and jerk faster than I can teach them the finer points of the military press. That’s why I allotted so much training time to it. Sure, there were a few who merely muscled the weights up, but having excellent technique upped the numbers appreciably. Naturally, I don’t recommend excessive layback, but in reality, that just doesn’t happen. So stress to the lower back really isn’t a problem.

Speaking of injuries, I can say with certainty that one type of injury prevalent today was unheard of when the military press was the primary upper-body exercise – damage to the rotator cuff muscles. We didn’t even realize there were such muscles. No one who pressed had any trouble with them simply because the exercise strengthened them. Rotator cuff injuries started occurring soon after the bench press replaced the military press as the main exercise for developing shoulder girdle strength. The bench press was overtrained to the extreme and usually done with sloppy form, since all that mattered were numbers.  

At the same time, the part of the back that houses the rotator cuffs was neglected, so the weakest-link concept emerged, as it always does. You just can’t slide around a natural law. Walk into any commercial gym in the country, and you’ll find a half dozen people with rotator cuff problems. It’s become almost epidemic and isn’t likely to change in the immediate future. Whenever people approach me asking for advice concerning their rotator cuffs, I tell them to start doing military presses. If they’re very weak pressers, I have them use dumbells. As they gain strength in the movement, they graduate to the Olympic bar.

Keeping your rotator cuffs healthy is a real plus for the military press. There are other benefits as well, It’s one of the best – perhaps the best – exercises for developing the deltoids completely, whereas other upper-body exercises, such as the flat and incline bench press, neglect the lateral head. It’s a great movement for building strong, impressive triceps. All you have to do is look at photos of the great pressers of the ‘60s to verify that. Phil Grippaldi, Bill March, Norb Schemansky Ken Patera, Bob Bednarski and Ernie Pickett immediately come to mind. Their amazing triceps and shoulder development was a result of doing lots and lots of military presses, period.

Military presses become a part of the routines of all my athletes, both male and female, because the shoulder and back strength gained from handling heavy weights in that lift converts directly to every athletic endeavor, such as shooting and rebounding in basketball, throwing and hitting in baseball, firing a lacrosse ball at 100-plus miles per hour and hurling a shot into the next county. That’s not the case with the bench press. Too much benching causes the shoulders to tighten and limits the range of motion, an important consideration for athletes engaging in activities that require a great deal of flexibility in their shoulders.  

When you spend ample time on learning how to press, and move yours up into the mid-200 range, you’ll discover that it has a very positive influence on all your other upper-body exercises.

One of the best things about the military press is that it can be done in a very limited space and with a minimum of equipment – a bar and some plates. For those who train at home alone, it has another advantage: You don’t need spotters. Should you fail to press a weight to lockout, al you have to do is lower it back to your shoulders and set it down to the floor or on the rack. Even in extreme situations where you lose your balance and have to dump the weights, it’s still far better than being pinned under a heavy weight on a flat bench.

Speaking of dumping weights, when there were only metal plates, it was taboo. It damaged the floor and sometimes bent the bar. It wasn’t even allowed in meets. The lifter had to lower the bar under control back to the platform. Dropping it was cause for disqualification. Bumper plates changed all that. Seldom do I see people lower the bar after finishing a press, clean, snatch or jerk. They simply dump the bar. They reason that not having to ease the weights back to the platform saves them some energy to use on the upcoming attempts.

I hadn’t thought that much about the practice until I read what Bill Clark wrote in his Journal. In part, he stated that the press is a tremendous builder of upper-body strength – the lower back, the entire shoulder girdle, plus the hips. Then he recommended using iron weights. “There would be no more dropping of the bar. A lifter would control the weight from overhead to the shoulders, to the waist, and to the floor. Thus working the negative resistance . . . more for the price of one effort.

Good advice, especially for beginners.

At first, I’m only going to present basic information on how to do the military press, sort of a primer. I’ll save the more detailed points of form for later in this article. After pressing for four or five weeks, you’ll be ready to hone your technique. In the second installment, I’ll also attempt to explain the rather complicated style of pressing the eventually prompted the Olympic Weightlifting Committee to drop the lift from competition. It’s not easy to learn, but you might want to take a crack at it. I’ll also include ways to incorporate the press in your overall upper-body routine and how to make it stronger.

Now for the basics. Grip the bar at shoulder width. If you extend your thumbs so they barely touch the smooth center of an Olympic bar, that’s usually right. Naturally, those with broad shoulders will need to grip the bar a bit wider, but don’t overdo it. You’ll know that you’ve found the ideal grip if your forearms are perfectly vertical. It provides maximum upward thrust.

Place your feet at shoulder width with toes pointed straight ahead. I see people in the gym pressing with one foot behind the other, almost like a split in the jerk. Wrong on two counts. It places uneven stress on the lower back and doesn’t let you grind through the sticking point. It’s a weak position from which to press.

Wear a belt. Not for safety, because if you use sloppy form over and over or haven’t bothered to strengthen your lumbars, the belt isn’t going to prevent you from getting hurt. Rather, it’s useful in that it provides feedback, particularly in regard to laying back, and it helps keep your lower back warm.

When learning how to press, clean the weights rather than taking a bar off the racks. Believe it or not, that makes the lift easier. And if your primary goal is a solid fitness base, clean and press each rep. It’s a perfect push-pull exercise. Most trainees, however, want to improve their pressing power. In that case, just clean the weight and proceed to do all your presses.  

Rack the bar across your front deltoids, not your collarbone. Resting the bar across your clavicles is painful, and doing it repeatedly can result in bruising the bones. Not good. Simply elevate your entire shoulder girdle to provide a ledge on muscle to place the bar on. That will also put the bar in a stronger starting position than when it’s set lower.

Your elbows will be down and close to your body – not tucked in tightly but more close than away. Your wrists must be straight, not cocked; that’s most important. If you have trouble keeping them locked, tape or wrap them.

After cleaning the weight, grip the floor with your feet to establish a firm foundation, and then tighten your legs, hips, back, shoulders and arms. I mean rigidly tight. If any bodypart relaxes at all during the execution of the press, the outcome will be adversely affected.

Look straight ahead, and continue to do so throughout the lift. Don’t get into the habit of watching the bar travel upward, which will carry you out of the proper pressing position. While learning to press, drive the bar off your shoulders forcefully, yet in a controlled fashion. Explosive starts will come later. The controlled start will help you learn to press in the correct line, which is straight up, directly in front of your face. The bar should almost touch your nose.

As it climbs up past the top of your head, push your head through the gap you’ve created, and at the same time turn your elbows outward and guide the bar slightly backward. Not much, though, or it will force you to lose your balance. When the bar is locked out, it will be right over the back of your head. That places it in a very strong position over your spine, hips and legs.

Still staying tight, lower the bar back to your shoulders in a deliberate manner. Don’t let it crash down on you. That can damage your shoulders and it carries the bar out of the correct starting position. Make sure you tighten up again; then do the next rep. When the set is completed, follow Bill Clark’s sage advice and lower the bar back to your waist, then to the floor.

When learning the lift, take a deep breath before you drive the bar off your shoulders and another after it passes the sticking point or once you lock it out. While the weights are rather light, breathing isn’t that critical. I’ll get into how to breathe with heavy weights later.

With practice, you’ll find that there’s a rhythm to the press, and when you hit everything just right, the bar will float upward. It’s a fine sensation to press a heavy weight overhead, unlike any other exercise.

I mentioned that I have my athletes press twice a week, but when you’re in the process of learning the lift, it’s all right to press at every workout. Do 5 sets of 5, and go as heavy as you can. Pay attention to form, and after a few weeks you’ll be ready for a more advanced version of the military press – the European Olympic press.

If people are doing military presses as part of their overall fitness program and are not at all interested in going after a heavy single, then the guidelines I mentioned previously will suffice.  

Should your goal be to press big numbers, however, then you must invest ample time in practicing this lift. When the press was part of Olympic weightlifting, athletes would spend at least one-third of their training time on it, not just to strengthen the muscles responsible for pressing the weight but also to hone the finer form points. In the end, the athlete who had better technique would move ahead in competition, since the press was done first, before the snatch and clean and jerk.

The military press has evolved over the years. Way, way back, weightlifting contest consisted of as many as a dozen tests of strength. The press was one of them, and it was done in ultra-strict fashion. Athletes had to start the press with their heels touching, and they had to stay absolutely erect throughout the lift. Leaning back was not permitted. If that wasn’t enough, they had to elevate the bar at the same speed at which the head judge raised his hand. That was indeed a pure form of the press.

Over the year the rules got more lax, especially in regard to back bend. Some lifters were capable of leaning back so far that they ended up finishing the lift with their backs horizontal to the platform. They were the exceptions, of course, since it’s not easy to lie that far back and maintain balance when handling a heavy weight. Plus, an excessive back bend can be harmful to the lumbars.  

Then, in the early 1960s, the press changed from being a test of upper-body strength to an explosive quick lift. Those who adopted the new style of press could drive a bar from the shoulders to lockout in the blinking of an eye. A perfectly executed press moved as fast as a jerk. It was a revolution in Olympic weightlifting and resulted in world records being broken almost faster than they could be recorded. Somewhat ironically, it was the radical alteration of the press that ultimately resulted in its being dropped from the Olympic agenda.

The new form of press was called European style, but, in fact, it wasn’t a European who devised the more dynamic technique. It was an American: Tony Garcy, the middleweight champion from El Paso, Texas, who moved to York to teach and train. Tony had developed the new style and polished his technique to a fine degree by the time he lifted on an international stage. That’s where the European coaches and lifters saw the potential of the high-skill movement and instantly adopted it. By the mid-60s, 100 percent of the European lifters were using the new style so it became known as the European-style press.  

The European lifters trained under tightly controlled conditions. If the coach said to use the new style of press, there weren’t any objections. In the United States things were quite different. For the most part lifters coached themselves, and only a few had the opportunity to see this style of pressing. An athlete either had to watch Tony train at the York Barbell Gym or attend a meet in which he competed – and Tony didn’t lift in a lot of meets. The quick press did spread across the country, but nowhere near as fast as it did in the rest of the world.

Eventually, it became known as the Olympic press, but I’ve always thought that it would have been fitting and proper to label it the Garcy-style press. In gymnastics they will name a certain innovative move after the athlete who did it first. Why not in weightlifting?

As you’ll understand when I spell out the technical points for the Olympic press, it takes a great deal of mental and physical effort to perform the movement correctly. That will help you appreciate just how much time and energy Tony spent developing it.

I should mention that if you can’t deal with frustration, you’ll be better off staying with the military press. On the other hand, if you like being challenged and enjoy testing your athleticism in the weight room, you’ll have fun learning the finer points of this lift. Those of us who had been doing press in the conventional way for a number of years had difficulty switching to the more dynamic style because it’s a totally different movement. With lots and lots of practice, though, most of us were able to become at least proficient on the Olympic press.

Here’s a review of the basic form points for the military press. Again, you can take the bar off the rack and press it, but you’ll find that you can use more weight if you clean it and then do your presses. I think that’s because the clean helps you get your body tighter than when you just take the bar from the rack.

A belt is a good idea. It keeps your back warm, and it gives you feedback during the lift, particularly in terms of how far you are laying back. Don’t be fooled into thinking the belt will protect you from injuries when using sloppy form. It won’t.

Your grip is right if your forearms remain vertical during the execution of the press. Be sure to wrap your thumbs around the bar. Don’t use a thumbless or false grip. Gripping the bar tightly gives you much better control, especially when the bar tries to run forward, which usually happens when the weights get really heavy. Set your feet at shoulder width, with the toes pointed straight ahead. Clean the bar and fix it across your front deltoids. Don’t let it rest on your collarbones. Elevate your entire shoulder girdle to provide a muscular ledge (think: chest up) and the bar should be ser right where your breastbone meets your collarbones.

Keep your elbows down and close to your lats. Your wrists must be straight, not cocked. Should you find that you have trouble keeping them locked while pressing, tape them or secure them with wraps. You’ll never press any amount of weight if your wrists move around during the lift. Your body should be vertical from feet to head, and your eyes should be forward. A common mistake many beginners make is to follow the bar’s upward movement with their eyes. Don’t do that because it carries your upper body out of a strong pressing position.

Before commencing the press, take a moment to tighten all the muscles of your body, starting with your feet and moving on up to your traps, shoulders and arms. Squeeze the bar until you feel your forearms, deltoids and upper arms almost cramping. Take a deep breath, and drive the bar straight up so that it almost touches your nose. As soon as the weight passes the top of your head, extend your head through that gap you’ve created, and at that same instant turn your elbows outward and guide the bar slightly backward. Not much though – just enough to keep your power base under the bar.
Here’s where the bar should be when you lock it out: Imagine a line being drawn from the back of your head directly upward. That’s where the bar should end up at the completion of the press, right over your spine and hips.

As soon as you lock out the bar, breathe. And don’t merely hold the bar overhead. Rather, push up against it forcefully and try to extend it even higher. That activates many more muscles in the upper back than when you just casually hold the bar at lockout. Hold that dynamic lockout for three to four seconds, take another breath, and then, in a controlled manner, lower the bar back to your shoulders. It’s important not to allow the bar to crash downward. It’s painful to your collarbones, and it carries the bar out of the ideal starting position. You can cushion the descending weights by bending your knees, but be sure to lock them before the nest rep. In this style of pressing, your knees will always be locked.

Make sure everything is right: feet, placement of the bar on your shoulders, body extremely tight, eyes straight ahead. Then take a breath and do the next rep. After you’ve completed all your reps on a set and have lowered the bar to your shoulders, don’t dump the weights to the floor even if you’re using rubber plates. Lower the bar from your shoulders to your waist, pause, and set it on the floor with a flat back. Always stay in control of the bar. The only time you’re allowed to drop a weight is when you miss an attempt.

There are many similarities between military and Olympic presses, as both lifts involve moving the bar from the shoulders to overhead. Yet there are several differences as well, and those are what changes pressing from a pure-strength feat to a high-skill lift.

Your grip, where the bar is placed on your shoulders, and head position are the same in both styles of pressing. Other than those points, the two are as different as day from night. The feet, for example, need to be set closer in the Olympic press and must be pointed forward. That’s necessary in order for you to shift your weight from the balls of your feet to your heels and back again to the balls instantaneously. The success of the lift depends completely on your ability to make that transition smoothly and quickly – actually, faster than quickly.

On the military press your elbows are positioned close to your body, but on the Olympic style they need to be squeezed against your lats. That forces the elbows to stay low and directly under your wrists. Keeping your wrists straight is even more critical on the Olympic press than it is on the military version, so much so that I think it’s a good idea always to tape them.

 

 

The Fabulous Growing Exercise

by John McCallum (1964) 

Thanks to Liam Tweed!

Originally Published in This Issue (July 1964)

Once upon a time there was a very skinny young man who trained with weights. He wanted to get big. And so he trained very hard. He did all the super-duper routines the champions do. He did every exercise in the book and a few that weren't in the book. He trained long and diligently and never missed a workout. 

But he didn't get big. 

And then one day he met a very large young man who also trained with weights and he said to him, "How is it that we both lift weights and he said to him, "How is it that we both lift weights but you grow and I don't?" 

And the large man asked him what exercises he did.

"I do them all," said the skinny young man. "Right now I am doing the same routine as Mr. America." 

"But you are not Mr. America," the large young man said.

And the skinny man was forced to agree that certainly this was the case.

"Perhaps," said the large young man, "you are doing too much." 

The skinny young man looked at him with his big sad eyes and he said "How can that be? If one hour of exercise equals X inches of muscle, then surely three hours of exercise equals 3X inches of muscle."

"No," said the large young man. "That is not the case. Your algebra is flawless but your theory is faulty." 

"But I know for a fact that Mr. America takes long hard workouts." 

"Yes, he does. But --"

"But it makes no sense," finished the skinny young man. "I do all Mr. America's arm exercises by the hour. I have flushed till the drain plugged up -- and yet --" he rolled up his sleeve -- "look!"

The large young man looked and he thought to himself, Man, if that was threaded on both ends it could pass for a gas pipe. But he was very kind and courteous as befits large young man and all he said was, "Perhaps it is too soon for you to be doing all that arm work. You should get bulky first."

"But why don't I?" said the skinny young man. "I train like Mr. America and he's bulky."

"Because he is Mr. America and you are you. You are different individuals. His body mechanics and yours are as unlike as English lords and Swedish women. More so," he added as an afterthought.

"Well then how do I get big?" asked the skinny young man. "How do I gain weight?"

And the large young man told him.

"You're skinny because your metabolism is geared too high and your assimilation too low. You burn up energy doing nothing and you don't digest your food. Otherwise you'd gain weight without exercise.

"You've got to alter your bodily functions and you won't do it with arm work. Concentration curls don't build bulk. Not on 'hard-gainers'anyway.

"Super-duper workouts won't build bulk either. You have low energy reserves to begin with. The calories you burn on Mr. America's advanced program should be used for simple growth. You're sweating bullets while your physique slowly sinks in the west.

"But you can gain weight. You can gain it rapidly. You can gain it by a short stimulating program based on the growing exercise."

"And what is the growing exercise?"

Squats. but squats done in a certain way.

This way.

Start your workout with the following:

Bench Press - 2 x 12 reps
Rowing - 2 x 12
Press Behind Neck - 2 x 10
Curl - 2 x 10

This isn't much work. It's not supposed to be. You're saving your energy for the growing exercise. Use enough weight to tire your muscles but don't kill yourself. This is only intended to stimulate your upper body growth.

When you've finished the above, sit down. It doesn't matter how fresh you feel or how anxious you are to go. Sit down and relax. Relax completely for at least 10 minutes. Put your feet up and meditate on how well you're going to do the next exercise. Sip milk. Rest!

You're going to work harder on this next exercise than you've ever worked in your life. You're going to completely adjust your concept of what hard work is. But you're going to grow.

Squats are the key exercise for bulk. Everything else is window dressing.

"But Mr. America does lots of arm work," interrupted the skinny young man.

"Mr. America doesn't need to gain weight," said the large young man. "You do. Now listen!"

Properly done squats will readjust your metabolism. They will increase your assimilation of food. They will stimulate your respiratory and circulatory systems. They will enlarge your chest like nothing else. They will force growth in the large muscle groups of your body. They will produce weight gains where everything else has failed.

Properly done squats will provide you with a new physique. A physique that is big, shapely and powerful.

So let's go.

Put your bar on the squat rack and load it up, and load it heavy. You're going to handle more weight than you ever did before. You're going to lift every last ounce possible. And when you think you can't handle any more you're going to add five more pounds.

Put padding under the bar. Squats are tough enough. There's no point in making them painful.

Step under the bar. Straighten up and back up two or three steps. Don't face away from the rack. When you finish you'll be too tired to back into it.

Ride the bar low on your shoulders. Keep your head up and your back flat.

Open your mouth wide and gulp in all the air you can. Blow it out violently. Take three enormous breaths and squat on full lungs.

Don't hit bottom. Squat till your thighs are slightly below parallel and no further. Drive up as hard as you can and exhale. Take three more lung busters and squat again.

You must breathe through your mouth. Open wide and make like a vacuum cleaner. If you can get enough air in through your nose you need plastic surgery.

This breathing is all-important. If you're not going to breathe properly don't bother doing the squats.

Do 15 reps. On the first 5 squats breathe 3 times between each rep. On the next 5 squats breathe from 3 to 5 times between each rep. On the last 5 squats breathe from 5 to 10 times between each rep.

When you finish you'll be completely winded. You'll sound like the Wabash Cannonball. Go immediately to a bench and do pullovers. Do them 20 reps with a light weight -- 20 to 40 lbs. Breathe deeply during the pullovers. Try to make your chest ache. If you do this properly your sternum will feel like it's been worked over with a ball-peen hammer. 

You're doing three sets of squats. Rest at least 5 minutes between sets. Drop the weight about 10% for the second set and 10 more for the third set. Do 20 pullovers after each set.

When you have finished the third set that's it. Quit! Stop! Don't do any more. You've done exactly the right amount to force growth. Any more will defeat your purpose.

"Have you got that?" he asked.

And the skinny young man who had been watching a chesty young woman mince by and not paying much attention said, "Did you ever notice that Mr. America's bicep comes to a peak?"

"It does," said the large young man. "It certainly does. So does my uncle's head. Now pay attention!"

"Work out three times a week. No more. Don't do any training on your in-between days. Use all the weight you can. Keep adding to it. You can do it. If you're squatting with 300 pounds you do 5 pounds more."

"Is your uncle a weight lifter?" asked the skinny young man.

"No. Now we come to diet. You've got to eat plenty. Eat all the good food you can. Eat everything but the knife and fork. Eat three meals a day and take a snack between meals and at bedtime. That means six meals a day. Three big ones, three small ones. Drink milk. Lots of milk. Two to four quarts a day. It's important. Keep good quality protein in your stomach all the time.

"You don't suppose," said the skinny young man, "that this might hurt my definition?"

The large young man's eyes became pained and he closed them. But he thought, what the heck, and when he opened his eyes again they were clear and friendly.

"Forget your definition," he said. "Forget it for now anyway. You're specializing on gaining weight. When you gain the weight you need then you can eat normally and train differently. But not now. Don't try to do everything at once.

Will you give it a whirl?"

And the skinny young man who was very impressionable ad easily inspired said, "Yes, by golly, I will" And remembering to keep his lats spread he spun around and marched away.

He went home and started the regime, and he gained 35 pounds in three months. Then he went back to arm work. And because he was heavier and could gain weight now, he made progress.

Six months later he was down at the beach kicking sand in everyone's face and he met the large young man again.  

"Well," he said. "What do you think?"

The large young man looked at him and he said, "You've really made progress."

"I'm back on Mr. America's arm program."

"That so?"

"Yes.' And he flexed his arm and said, "Look. Peaked biceps."

Those who are aware of my earlier lifting career will know that first years in weight training were devoted strictly to Olympic weightlifting. I was Cuban and Pan-American 198-lb champion. Weightlifting was my sole interest . . . the development of strength in the lifts rather than a combination of power and symmetrically pleasing physical development which I am striving for now. This was due in part to Cuban propaganda of the time, and partly to my own ignorance of bodybuilding . . . I simply didn't know it existed! 

Luckily, I have natural power and muscle thanks to heredity. All the other members of my family are large and strong, and my brother Diego is a really strong lifter. With this background I took to lifting naturally and easily, and enjoyed every moment of it. I trained hard and worked for maximum power, while still concentrating on lifting style, and in time I won my share of contests.

But with the political climate of Cuba being what it was, most of my lifting team and I defected several years ago while we were at a meet in Jamaica. Soon I made my way to the United States and settled in Chicago, where I began training at the Duncan YMCA. 

My background had made me gung-ho as a lifter, and in some ways scornful of bodybuilders as weak sissies . . . not really powerful weightlifting he-men. I saw how bodybuilders worked devotedly to develop a classically perfect physique . . . when I saw how tough it was the challenge of it really interested me.

My naturally good bone structure and muscular shape (which I must have been told of a thousand times when I first got to Chicago) had a bit to do with it, too. I began to realize that my natural equipment was actually much better for bodybuilding than lifting. In the latter I would be at a disadvantage to many America lifters. Therefore, I would become a bodybuilder. 

Now, switching to bodybuilding was no problem In fact, my Olympic weightlifting past made the transition amazingly easy for me in many ways. First, my natural power helped me adjust to bodybuilding exercises easily. Second, the degree of strength and development which I already had gave me a solid base to work from, so added muscle came easily. Moreover, my natural structure and weightlifting-acquired power gave me extra advantages over other beginning bodybuilders.

Third, my training in weightlifting style made correct exercising technique quite natural when I began bodybuilding, therefore I have always worked hard to perform all exercises correctly and for maximum benefit . . . no headlong rush to bulk up . . . to get massive beyond my bone structure . . . no frantic efforts to cheat excessively in every exercise in an effort to handle more and more weight. Since I was already fairly large, what I needed most was shape and definition. Thus I concentrated on the style of exercise movement . . . fully utilizing peak contraction and continuous tension methods. 

The hard facts of weightlifting are that style and technique are as essential to success as strength. The crude lifter who has power without style is certain not to reach his best performance. As a bodybuilding novice, then, I made fewer of the mistakes most beginners do, and this too helped me reach my level much more rapidly than others. 

I got off in good style from the beginning when training my thighs. I worked carefully for shape and overall development by doing my exercises correctly and keeping an eye on appearance as well as mere size.

Because I had always performed Squats properly, without excessive forward lean, my thighs, not the hips and back, got most of the work. In doing Squat Cleans or Squat Snatches I dropped into the movement easily and properly, making for good all-around thigh development before I ever began bodybuilding.   

I don't want to convey the impression that the transition to bodybuilding from weightlifting was an easy one where I did a few curls and bench presses, then went up to accept my trophy! Far from it. I had to change my entire approach to training. No more "just strength and technique" . . . now I had to consider shape, muscle size, cuts and separation of the various muscles. What I had to work for was muscle density and try to reach my best possible bodyweight, while building my muscles to their limit.

This, too, wasn't easy, yet my background in good exercise style and hard training helped me over the transitional hump until I discovered advanced bodybuilding training techniques through Bob Gajda. I learned all the techniques others were using . . . flushing, quality training, PHA, instinctive training, burns, etc. 

I find I can fully use power exercises to gain maximum size, while still maintaining my ideal shape. I must again admit that muscle shape and bone structure, naturally inherited, helped me. But without exercise techniques to develop my thighs completely, in a shapely manner without overdeveloping my hips, I wouldn't have the development I now possess. 

With appropriate exercise style to develop my muscle shape and power exercises for maximum size I believe I have a complete routine. Quality Training insures maximum pump and maximum work in the allotted time. It simply means taking the shortest rest pauses between exercises, and supersets and tri-sets help me do just that. 

My thigh exercises are performed on Wednesdays and Fridays in conjunction with abdominal and calf work. Since the legs must be worked as a whole for truly symmetrical development, I combine some of my thigh exercises with calf movements. Each exercise has a specific purpose, as you will see. 

1) Squat. 

For maximum thigh size (my thighs at the Mr. Universe competition in Montreal were nearly 29 inches), I still believe the best single exercise is the Squat done to below parallel position with the back straight, not bent forward or hunched over. I start with 225 and do 10-15 reps. Next, I steadily increase the weight until I hit 550, doing a full set of as many reps as I can with each increase in poundage. This adds up to a total of 10 to 15 sets. At the end of these sets I decrease the weight to 225 for a final 3-set pump-out. Throughout these and with as little rest as possible I go into . . . 

2) Leg Curls.

To fully develop the thigh biceps, and all-important sector of the thighs that, when well developed, complete the overall package, I do 6 to 8 sets of 15 reps each with 100 pounds on the lying leg curl. In order to complete this exercise and not interfere with maximum squatting, I combine the two as I feel like it . . . about one set of Leg Curls for every two sets or so of Squats. In this way I get the exercise done, with all of its benefits for the back of the thighs, without cutting into my squatting power and frontal thigh development. 

 Leg Superset Two 

1) Leg Press.

To obtain a good, overall pump and assure shapely inner thigh development, I do Leg Presses, 6 sets of 15 with 350 to 400 pounds. This is really a moderate weight, and I make sure to do the exercise properly, using leg power alone and placing my hips not too far under the board. This exercise should be done moderately slowly from the very beginning of the movement to the very end. 

2) Calf Raise on Leg Press.

I combine calf work with thigh work by simply moving my feet to the edge of the leg press platform and doing toe raises. The same weight/sets/reps are utilized as in the leg press, with a minimum of time and movement lost between sets. In fact, it is possible for you to continue this superset without the usual rest/pause at the end of Exercise 2 because the alternation of movements affects such vastly different muscles (not sectors of the same muscle group). 

1) Leg Extension.

Here I use a light weight -- 100 pounds or so -- for 6 sets of 15 reps. I concentrate fully on slow and deliberate leg movement, going from full resting position to knee-locked position each and every rep. Concentrate completely on the delineation between the frontal thigh muscles, and with each rep try to bring the separation into full bold relief. Cut up those thighs! Then, without rest I immediately do a set of . . . 

2) Seated Calf Raises.

To further develop the calves I use around four to five hundred pounds and move my heels up and down through a full range of motion for 6 sets of 15-20 reps. I hold the lowest bottom 'stretch' position for a few seconds on some reps. 

 

 

 

  

 

 

 

Note: As this article will show, Bruce Klemens knows weightlifting training and history. 

He is also one of, if not the premier photographers of the sport.

Here, for more amazing photographs:

by Bruce Klemens (1981) 

Courtesy of Liam Tweed

 Years ago, when the Press was still a part of Olympic weightlifting, there were many lifters who could Jerk far more than they could Clean. This is no longer true, for several reasons:

1) The elimination of the Press reduced the amount of training done on developing overhead strength. 

2) Without the Press, the ideal physique for Olympic lifting became taller, longer-limbed, and more athletic looking. This type of physique is ideally suited for pulling, and hence cleaning, but it is also not as good for overhead lifting as a shorter,  stockier type.

3) Improved technique, including the double kneebend and 100% acceptance of the squat style, resulted in higher cleans. Jerking technique, however, has remained relatively unchanged over the years.  

Some coaches to this day have suggested that the Jerk is the easy part of the Clean & Jerk, and any lifter capable of cleaning a weight should be able to jerk it with proper technique. Well, the facts simply don't bear this theory out. For example, at the 1979 World Championships, nine of the ten world champions missed at least one Jerk. Read that again. NINE OUT OF TEN! If successful jerking is simply learning the proper technique, then doesn't it stand to reason that the very top international lifters and their coaches would have perfected this technique? 

The real answer is twofold. Lifters, even world champions, are not robots and simply cannot achieve absolutely perfect technique on every lift. Also, weightlifting is, and always will be, a sport for strong, powerful men. Technique is essential, but on a world class level where nearly all the lifters possess at least acceptable technique, the most powerful man usually wins.

Therefore, if you want to improve your Jerk, and your technique is already good, then you MUST increase your power and strength levels. 

In passing, let me once again explain the difference between power and strength. Very simply, strength is the ability to lift a weight, but power is the ability to lift a weight with speed. In the Jerk, both power and strength are necessary. Standing up out of the squat clean and supporting the bar on the shoulders take mostly strength. However, dipping and driving the bar overhead require more power. And finally, holding the weight overhead and recovering out of the split call for mostly strength again.

Always keep in mind that different lifters have different weak points in the Jerk. Some simply cannot drive the bar high enough, or support it on the chest without it feeling like a ton. Others can drive it up all right but once it is at arms length they have trouble holding it there. If you have both these problems, then you must work doubly hard. If you have neither and can pop up anything you can clean with ease, then consider yourself a lucky man.

Always work your weak points. Select those exercises that will eliminate your weak points, and don't waste time and energy on movements that build unnecessary strength.

As I have pointed out before, the best exercise for improving a particular lift is that lift itself. If you want to improve your Jerk, there is no substitute for jerking. Jerks, of course, can be done after cleaning the weight, or after taking the bar off racks. Either way, the actual movement must not be neglected. 

However, assistance exercises most definitely have their place. Probably the most widely practiced assistance movement for the Jerk is the . . . 

Power Jerk. 

In this movement, after driving the weight up, the lifter simply squats down into a quarter squat instead of splitting. Some lifters will skip the feet out sideways a little as well. The widespread use of the power jerk is no doubt due to the fact that it will help any lifter, regardless of his weak point, in the Jerk. It will help the drive, as well as the lockout and support of the weight. Most commonly the lifter will take the bar off racks. However, another good method is to combine Power Jerks with Power Cleans. First power clean the weight, then power jerk it; this build both pulling AND jerking power.

An exercise similar to the power jerk is the . . . 

Push Press. 

It differs from power jerks in that after driving the weight up, the legs REMAIN STRAIGHT and the bar is pressed out with the arms, rather than the lifter dipping back under it. This is especially good for lifters who need to develop their overhead lockout strength.

Never neglect some form of Strict Pressing. Although most of the power to drive the bar overhead comes from the legs, the arms provide a significant amount also. And, of course once the bar is overhead, the only thing that keeps it there is your arms. If your arms lock out completely and your shoulders are flexible, your skeletal structure alone should be able to support your jerks overhead. But if your arms do not lock out completely, then you will have to support the weight on pure muscle strength.

Pressing is ideal for developing this strength. Military Presses, Dumbbell Presses, Incline Presses . . . all these can be used. Naturally, use the same width grip that you jerk with. What about Bench Presses, you might ask? Well, bench pressing is a great bodybuilding exercise and it builds usable strength for some sports, but Olympic lifting is not one of them. Oh sure, it's better than no pressing at all, but standing and incline presses will build more of the specific strength you need to help your Jerk.

Carrying standing pressing one step further, we can do them in the power rack, working only the upper range of your lockout. For example, set the pins to about four inches under the highest position you can press the bar, and press the bar off the pins to lockout. These LOCKOUTS can be done with a lot of weight, much more than you can press or even jerk. Slightly higher reps are in order, around five per set.

Lockouts are terrific if your problem is locking out the weight and holding it there. However, if you can jerk the weight to arms length but loosen up and drop the bar as you start to recover from the split, then I have the exercise for you. It's also done in the power rack and it's called ON TOES, SPLIT, AND RECOVER. Quite a mouthful, I admit, but effective. As far as I know, it was first publicized in this country by former national coaching coordinator Carl Miller. 

Here:

http://ditillo2.blogspot.ca/2010/01/jerk-exercises-carl-miller.html 

It's a little tricky to learn, so read this closely. Set the bar in the power rack to the height that you would be holding it in the deep split. This will be a little above the top of the head when you stand flat-footed at attention. With the bar still resting on the pins, stand under it, take your grip, and go up on your toes. The bar still has not moved from the pins. Now, split under it fast, lock your arms, and instantly push up with your legs, lifting the bar off the pins just as if you were recovering from the jerk. Recover to the finished jerk position with your feet on the same line. I know it sounds a little crazy and will seem very awkward at first, but after a while you will be able to use enormous poundages. 100 pounds or more over your best Jerk. Naturally, if you can recover with this much weight in the power rack, recovering with a hundred pounds less when jerking should be no problem.

Now let's talk about leg training. 

Even though you may be a good jerker from the racks, if you have trouble standing from the squat, your legs may be so fatigued that you have nothing left for the Jerk. Besides the obvious method of increasing your squat, an excellent exercise for the lifter with this problem is the FRONT SQUAT AND JERK. It's done just like regular jerks from the rack, but after you take the bar from the rack do a front squat first and then jerk the weight. For a real experience, do two of three front squats followed by two or three jerks. I guarantee you'll be splitting deep on that last jerk! 

For the lifter whose legs cannot drive the bar high enough to lock it out, additional leg training in the power rack will help. QUARTER SQUATS with the weight either in back or in front can be a great aid. You can use tremendous weights, especially with the bar in back. 200 pounds or more above your best full squat should be done. Set the pins so the bar is slightly lower than the lowest point that you dip prior to driving the jerk.

Performing this exercise with the weight in the front squat position will not only strengthen the legs, but will also help develop supporting power and make your jerks feel lighter at the shoulders.

Very similar to these quarter front squats and JERK DRIVES. Take more than you can jerk from the squat rack, and drive it as hard as you can right off your shoulders. You'll probably want to wear a heavy sweatshirt because you can really do a job on your shoulders as it comes down. A way around this is to drive the weight off pins on the power rack and then let it fall back onto the pins instead of your shoulders. I'd recommend padding the pins if you don't want to bend the bar and/or power rack. Although the latter exercise will develop driving power in the legs, it will not develop as much supporting strength as actually holding the weight on your shoulders.

Okay, now that you know about the various assistance exercises, how can you incorporate them into your routine? Keep in mind that you must always tailor your routine for yourself. Everyone's weak points are different. Therefore, only consider the routines I am about to list as SAMPLES. Feel free to revise them to meet your own needs.

First of all, you should always separate your training into two phases, a Preparation Phase and a Competition Phase. If, for example, you have a big meet coming up in four months that you want to peak for, train on a preparation phase for the first two months, and then a competition phase for the last two. I'll show you how jerking exercises can be incorporated into these two phases. Naturally, this is in addition to the regular pulling and squatting movements in your routine.

As I mentioned, there are two main weak points in the Jerk: the drive and the lockout. I'll give a preparation routine for a lifter with each problem, based on four training days a week.

If you like, the exercises on Day 4 can be alternated from week to week. For example, quarter squats the first week and jerk drives the second week.

In the competition phase, you should ease off somewhat on the specialized movements and concentrate more on actual jerking and those movements closest to it. For this reason the same routine can be done by lifters with either lockout or drive problems.

Day 1 -

Power Jerk

Day 2 - 

Jerk From Rack

Military Press

Day 3 - 

Power Jerk

Day 4 - 

Quarter Squat

Jerk Drives

Day 1 - 

Push Press

Day 2 - 

Jerk From Rack

Military Press

Day 3 - 

Power Jerk

Day 4 - 

Lockouts

On Toes, Split, and Recover

Day 1 - 

Clean & Jerk

Day 2 - 

Power Jerk

Day 3 - 

Jerk From Rack 

Day 4 - 

Military Press

As I've said, THESE ARE ONLY SUGGESTIONS. Always remember that you are an individual and must plan your routine yourself. Use those movements that give YOU the best results.  

 

 

  

    

 

 

Heather L. Reid is a specialist in ancient philosophy and the philosophy of sport. She has published several books related to sports philosophy and the Olympics, as well as co-authoring numerous texts.

 - Athletics and Philosophy in the Ancient World

 - The Olympics and Philosophy

 - The Philosophical Athlete

 - Philosopher Kings and Tragic Heroes

 - Reflecting on Modern Sport in Ancient Olympia

 - Politics and Performance in Western Greece 

Here: "The Training of the Olympian Soul" - 

More related papers here: 

This is a listing. You will have to find the material on your own.
Hint:
http://www.academia.edu 

and/or other academic research databases.

 

Heracles (better known by his Latin name, Hercules) reigned as a god of the gymnasium in ancient Greece and Rome. There were altars set up to him, where athletes, presumably asking for strength, prayed and made offerings. In modern times, Heracles' strength-cult seems still to be thriving. Gymnasia, weight-lifting clubs, and strength awards are routinely named after him. His sometimes comical muscular image is emblazoned on t-shirts and supplement packages. A Disney version of his story has even become a favorite children's movie.

In ancient and modern times, Heracles represents the value of human strength -- the idea that physical strength is a virtue. Virtue was an important topic in ancient Greek philosophy, and Heracles was indeed connected with virtue in ancient Greek mythology. Unlike other gods, he began as a mortal and ascended to Mount Olympus upon completion of his famous labors [Accounts of Heracles' life and labors are found throughout ancient Greek and Roman literature. A good summary, generally followed here, is the website "Hercules: Greece's Greatest Hero,"Perseus Digital Library Project]

Here:
http://www.perseus.tufts.edu/hopper/

But even if mythology states that Heracles, a symbol of physical strength, was deified because of his virtue, does it allow that his strength was his virtue? Is strength really a virtue?

Heracles' history as a muscle-bound savior begins in his crib. He was a son of the supreme god Zeus, who seduced the beautiful mortal Alcmene while her husband Amphitryon was away. This infuriated Zeus' immortal wife Hera and, when the boy was ironically named Heracles, which means "glory of Hera," the goddess became angrier still. She sent a pair of snakes to the baby's crib in an effort to kill him and his half-brother Iphicles, but the infant Heracles strangled them, one in each hand, foretelling both his prodigious strength and his protective instinct. One act of juvenile heroism, however, does not amount to virtue.

The ancient Greek word for virtue. areté, is more accurately translated "excellence." As discussed in the philosophy of Socrates, Plato, and Aristotle, it requires not just the performance of good acts, but the intentional cultivation and demonstration of a disposition to perform them consistently. The baby Heracles might have thought the snakes were merely toys.

Nevertheless, virtue requires an understanding of right actions and the deliberate choice to do them. It does not come about by fortune or accident. The ideal of virtue touted by Greek philosophers is constant and reliable -- a steady state of character.

Mythology does depict Heracles choosing virtue deliberately. "Heracles Choice" is a myth attributed to Prodicus and recounted by Xenophon to make a point of virtue [Memorabilia 2.1].

Here:
http://www.perseus.tufts.edu/hopper/text?doc=Perseus%3Atext%3A1999.01.0208%3Abook%3D2%3Achapter%3D1%3Asection%3D21

Full Searchable Text Here:
http://www.perseus.tufts.edu/hopper/text?doc=Perseus%3Atext%3A1999.04.0079%3Abook%3D1%3Achapter%3D1%3Asection%3D1


The story depicts Heracles as a young man going to a quiet place to choose his future path. He is approached there by two women, both larger than life. One is adorned with makeup and provocatively dressed; the other is simple and modest, wrapped in a pure white robe. The first woman was named Pleasure, the second Virtue. Pleasure rushes up and says "Heracles, I see that you are in doubt which path to take towards life. Make me your friend, follow me, and I will lead you along the pleasantest and easiest road." [Xenophon, Xenophon in Seven Volumes, vol. 4. E.C. Marchant 2.1.24]

She promises a life of indulgence and ease; one in which he would live off the fruits of others' labor and taste all the sweetest things that worldly life can offer. Virtue promises no more than a life of toil and hardship, but one that is dear to the gods. She explains that Heracles must serve the gods and his community in the way that shepherds serve their flocks and farmers serve their land. Virtue concludes that true strength comes when the body serves the mind. Pleasure interrupts and announces that the road to pleasure is much shorter and easier than the long and steep path proposed by Virtue. After much deliberation, Heracles chose Virtue.

Though Heracles chose the longer road and suffered through the whole of his mortal life, he did win the favor of the gods and won for himself an immortal place among them. Likewise in Ancient Greece athletic excellence promised the joys of victory as well as the praises and prizes that accompany it. Athletic excellence was associated with virtue in ancient Greece largely because it was achieved by toil and sweat. But we have seen from the history of the snakes in the crib that Heracles seems to have been born with prodigious strength -- a genetic gift from his divine father.

There are no stories of Heracles training to build himself up; he was never the proverbial 90-pound weakling. To be sure, Heracles chooses the hard road in life -- one full of the toil and challenges described by Virtue. But Heracles' prodigious strength is neither the result of virtue, as athletes' strength is assumed to be, nor virtue itself. Heracles' physical strength turns out rather to be his cross to bear. His true virtue is the moral strength that allows him to put his physical strength in the service of humanity -- a quality not of his body, but of his soul.


What is Virtue?

In the ancient Greek philosophy of Socrates, Plato, and Aristotle, virtue is understood as a kind of health of the soul. It is the disposition and ability to perform good actions, which, like physical health, requires almost constant training and maintenance. In fact, we might update this metaphor and compare Greek virtue to athletic fitness: The better trained one's soul is, the more reliably and powerfully one will perform good actions. This does not mean that virtue of the soul is unconnected to physical strength and prowess. For the Greeks souls were what animated the body, so physical movement originated in the soul.

Because Heracles' strength was the product of birth rather than training, it is not true virtue. But his ability to act on that strength for the good of his fellow humans and to endear himself to the gods is a product of his soul and, therefore, of his virtue. Heracles only achieved immortality because he painstakingly acquired the virtue needed to put his inborn strength to good use. Strength's value, like the value of money, depends entirely on its good and proper use. In short, Heracles' strength is a tool for his virtue, rather than virtue itself. 

Even the most powerful tool is only as good as its operator. Indeed, powerful tools can be dangerous, when left to untrained or undisciplined hands. So too it was with Heracles' strength. As a young man, he married Megara and started a happy family, but his divine nemesis Hera sent him into a fit of madness in which he brutally murdered his wife and children. When he regained his senses to behold the horrific deed, he was pierced by unfathomable sorrow and regret. In Euripides' play, the hero's pain is palpable:


"O children! He who begot you, your own father, has been your destroyer, and you have had no profit of my triumphs, all my restless toil to win for you by force a fair name, a glorious advantage from a father. You too, unhappy wife, this hand has slain, a poor return to make you for preserving the honor of my bed so safely, for all the weary watch you long have kept within my house. Alas for you, my wife, my sons! Alas for me, how sad my lot, cut off from wife and child!"

Here:
http://classics.mit.edu/Euripides/heracles.html

One can even imagine Heracles resenting for a moment the prodigious strength that made his brief bout of madness so destructive. Heracles' strength was anything but a virtue, when it was out of his control. But as mortals we are all subject to forces outside our control, and Heracles' first step toward virtue was acknowledging that.

Despite his godlike strength, Heracles had the humility to admit his limitations. Though he himself had never wronged the gods, nor had he willingly harmed his wife and children, he recognized that his soul had been polluted by his deed. He took responsibility for it and went to the god Apollo to learn how to expiate his crime. Apollo told Heracles that he would have to complete 12 heroic feats or labors (athloi) as a servant of King Eurystheus of Tiryns, who had a reputation for being mean and was indeed a lesser man than Heracles. It is through his performance of these labors that we see Heracles building up the moral strength to match his physical strength. Through the labors, he demonstrates the virtue touted by such philosophers as Socrates, Plato, and Aristotle.


Socratic Humility

During his real-life trial in Athens in 399 B.C.E. the philosopher Socrates compared himself to Heracles --

Here, from Plato, Apology:

"And I swear to you, Athenians, by the dog I swear! - for I must tell you the truth - the result of my mission was just this: I found that the men most in repute were all but the most foolish; and that some inferior men were really wiser and better. I will tell you the tale of my wanderings and of the "Herculean"labors, as I may call them, which I endured only to find at last the oracle irrefutable."

For philosophers, Socrates is a symbol of virtue primarily because of his intellectual integrity. Just as Heracles' supreme strength is complemented by the honest admission of his weakness with respect to the gods, Socrates supreme wisdom is complemented by the honest admission of his ignorance with respect to the gods. However, these admissions of imperfection do not merely honor the gods, they have the practical benefit of motivating human beings continually to improve themselves.

Socrates embodies that purpose when he "serves the god" by showing those with a reputation for wisdom that they are not wise at all.

Here, ibid:

"I found that the men most in repute were all but the most foolish; and that some inferior men were really wiser and better. I will tell you the tale of my wanderings and of the "Herculean" labors, as I may call them, which I endured only to find at last the oracle irrefutable. When I left the politicians, I went to the poets; tragic, dithyrambic, and all sorts. And there, I said to myself, you will be detected; now you will find out that you are more ignorant than they are. Accordingly, I took them some of the most elaborate passages in their own writings, and asked what was the meaning of them - thinking that they would teach me something. Will you believe me? I am almost ashamed to speak of this, but still I must say that there is hardly a person present who would not have talked better about their poetry than they did themselves. That showed me in an instant that not by wisdom do poets write poetry, but by a sort of genius and inspiration; they are like diviners or soothsayers who also say many fine things, but do not understand the meaning of them. And the poets appeared to me to be much in the same case; and I further observed that upon the strength of their poetry they believed themselves to be the wisest of men in other things in which they were not wise." 

In this way, he rids the city of demagogues and would-be tyrants who discourage Athenian citizens from thinking for themselves. It is a feat comparable to the Herculean labors, in which the hero rids various communities of fearsome beasts, which terrorize the people. 

 (Peter Paul Rubens ca. 1639)

 Indeed, Heracles' first labor was to slay the Nemean Lion, which had been terrorizing the countryside and could not be killed by arrows or spears. The task was considered virtually impossible and Heracles knew that it would be dangerous. When his host Morlorchus offered to pray and sacrifice for a good hunt, Heracles asked him to go and see whether the hero would return alive.

The willingness to risk one's life in order the help one's community is also a manifestation of virtue, shown by Socrates. The philosopher's public interrogation of community leaders predictably got him into trouble. He was tired and convicted on the capital offense of impiety and then sentenced to death by a reluctant jury. Socrates seems to have recognized that his trial and death would make Athens rethink its "values" and perhaps strive again for virtue. At the same time, the philosopher preserved his own virtue by accepting his death sentence and refusing an opportunity to escape by bribing the guard. One might say that Socrates' wisdom was what got him into trouble, but it was wisdom in service of the common good and thus, it amounted to virtue. Heracles used his strength to strangle the Nemean lion, as well as to dispatch the Lernaean hydra, Erymanthian boar, Stymphalian birds, Cretan bull, and finally the man-eating horses of Diomedes. It was the same strength he used to kill his wife and children, but now it was a tool of virtue and therefore, of the good.


Platonic Intelligence

Personified Virtue had warned the young Heracles that true strength is when the body serves the mind and the community. This idea resembles Plato's theory of virtue as the proper ordering and harmonious function of a tripartite soul. In Republic and other dialogues, Plato conceives of the human soul as being divided into

Rational
Spirited, and
Appetitive
parts.

In a various soul, the rational part leads while spirit and appetites follow and are kept in check. In Phaedrus, the tripartite soul is illustrated by the image of a two-horse chariot with a rational charioteer, a strong but unruly horse that represents the appetites, and an obedient horse that represents spiritedness.

Here, from Phaedrus:

"We will liken the soul to the composite nature of a pair of winged horses and a charioteer. Now the horses and charioteers of the gods are all good and of good descent, but those of other races are mixed; and first the charioteer of the human soul drives a pair, and secondly one of the horses is noble and of noble breed, but the other quite the opposite in breed and character. Therefore in our case the driving is necessarily difficult and troublesome."

And Here:

"In the beginning of this tale I divided each soul into three parts, two of which had the form of horses  the third that of a charioteer. Let us retain this division. Now of the horses we say one is good and the other bad; but we did not define what the goodness of the one and the badness of the other was. That we must now do. The horse that stands at the right hand is upright and has clean limbs; he carries his neck high, has an aquiline nose, is white in color, and has dark eyes; he is a friend of honor joined with temperance and modesty, and a follower of true glory; he needs no whip, but is guided only by the word of command and by reason. The other, however, is crooked, heavy, ill put together, his neck is short and thick, his nose flat, his color dark, his eyes grey and bloodshot; he is the friend of insolence and pride, is shaggy-eared and deaf, hardly obedient to whip and spurs. Now when the charioteer beholds the love-inspiring vision, and his whole soul is warmed by the sight, and is full of the tickling and prickings of yearning, the horse that is obedient the charioteer, constrained then as always by modesty, controls himself and does not leap upon the beloved; but the other no longer heeds the pricks or the whip of the charioteer, but springs wildly forward, causing all possible trouble to his mate and to the charioteer, and forcing them to approach the beloved and propose the joys of love. And they at first pull back indignantly and will not be forced to do terrible and unlawful deeds; but finally, as the trouble has no end, they go forward with him, yielding and agreeing to do his bidding. And they come to the beloved and behold his radiant face. And as the charioteer looks upon him, his memory is borne back to the true nature of beauty, and he sees it standing with modesty upon a pedestal of chastity, and when he sees this he is afraid and falls backward in reverence, and in falling he is forced to pull the reins so violently backward as to bring both horses upon their haunches, the one quite willing, since he does not oppose him, but the unruly beast very unwilling. And as they go away, one horse in his shame and wonder wets all the soul with sweat, but the other, as soon as he is recovered from the pain of the bit and the fail, before he has fairly taken breath, breaks forth into angry reproaches, bitterly reviling his mate and the charioteer for their cowardice and lack of manhood in deserting their post and breaking their agreement; and again, in spite of their unwillingness, he urges them forward and hardly yields to their prayer that he postpone the matter to another time. Then when the time comes which they have agreed upon, they pretend that they have forgotten it, but he reminds them; struggling, and neighing, and pulling he forces them again with the same purpose to approach the beloved one, and when they are near him, he lowers his head, raises his tail, takes the bit in his teeth, and pulls shamelessly. The effect upon the charioteer is the same as before, but more pronounced; he falls back like a racer from the starting-rope, pulls the bit backward even more violently than before from the teeth of the unruly horse, covers his scurrilous tongue and jaws with blood, and forces his legs and haunches to the ground, causing him much pain. Now when the bad horse has gone through the same experience many times and has ceased from his unruliness, he is humbled and follows henceforth the wisdom of the charioteer . . ."

The chariot-soul's struggle for areté is described as an upward climb toward truth and divinity that is especially difficult for humans because "the heaviness of the bad horse drags its charioteer toward the earth and weighs him down if he has failed to train it well." For the chariot to function well, it must be properly guided by the charioteer's understanding, which must pull, in the right direction, spirit and appetite [though the spirited part is inclined to work with the rational part]. Plato thought that people -- guided by the appetitive desire for food, sex, and money or by the spirited drive for honor and social esteem -- do not demonstrate virtue. The virtuous person must be guided by reason, which is then aided by emotion, appetite, and, in Heracles' case, the prodigious strength to accomplish great deeds.

Although he is sometimes described, like so many men of strength, as mentally weak, a closer look reveals that several of Heracles' labors required as much mental as physical power. In order to kill the Nemean lion, he had to figure out how to trap and then strangle the beast, since its pelt was impenetrable.




The Lernaean Hydra had nine heads, and each time Heracles cut off one, two more would spring up in its place. The hero had the humility and the smarts to call for help. His friend Iolaus arrived with a torch and cauterized the neck-stumps to prevent more heads from sprouting back. Displaying forethought, Heracles even had the presence of mind to dip his arrows in the Hydra's poisonous blood. 

The labor of cleansing the Augean stables showed not only the willingness to do a dirty, smelly job, but also admirable intelligence. Heracles bet the supremely wealthy King Augeas that he could clean the immense stables in a single day. Believing the task impossible, Augeas promised to pay the hero a tenth of his cattle, should he succeed. Bringing Augeas' son as a witness, Heracles cleansed the stables by diverting two nearby rivers to flow through and flush the stalls out. Strength played a part, but foresight and engineering also came into play in that event. Collection of the payment required some intellectual maneuvering, too. The King went back on his promise, but rather than slay him as a monster, Heracles took the case to a judge. With the King's own son as witness to the promise of the deed, the judge ruled in favor of Heracles. There is a sense in which Augeas was another public menace defeated by Heracles, but that monster was defeated with intelligence, not brute strength.





Moreover, it was Heracles who rescued the symbol and savior of human intelligence, Prometheus. The Titan, whose name means "forethought," was famous for stealing fire from the gods and giving it to humanity. Some interpret this fire in terms of its  practical use for cooking and heating, others understand it as symbolic of divine intelligence. Plato's Socrates reckons that Prometheus' gift gave humanity a portion of the divine, which explained not only religion but also our use of language. 

Plato, Protagoras: 

"And now that man was partaker of a divine portion,¹ he, in the first place, by his nearness of kin to deity, was the only creature that worshiped gods, and set himself to establish altars and holy images; and secondly, he soon was enabled by his skill to articulate speech and words . . ."         

Zeus punished Prometheus for his "philanthropy" by chaining him to Mount Caucasus and having a giant eagle peck out his liver every day. Still, every night, it would grow back, only to be pecked out again, until Heracles finally killed the eagle after 30 years of torture. It is significant that Heracles should be the one to rescue Prometheus ("Forethought"), the symbol of human intelligence. With this deed, not only does Heracles liberate humanity from terrifying beasts and monsters, he symbolically saves our intelligence from eternal torture. This is indeed an act of body serving mind; he rescues the one who raised us beyond our animal state. Heracles' virtue must be more than "brute" strength.

Prometheus is also a prominent part of another labor that resembles the theft of divine fire. Heracles was attempting to steal from Zeus the golden apples of Hesperides, which had been a wedding gift from the hero's arch-nemesis Hera. This truly seemed an impossible task, one that would require all of Heracles' powers, not just his strength.

The apples were heavily guarded by a hundred-headed dragon as well as the Hesperides, daughters of Atlas, the Titan who used to hold up the sky. Heracles needed a plan to get the apples and a grateful Prometheus gave him one. The plan was to get Atlas to fetch the golden apples, by offering to relieve him in the meantime of his burden. When Atlas returned with the apples, a battle of strongmen's wits ensued. Atlas offered to take the apples to Eurystheus himself, which would relieve Heracles to hold up the earth and sky (probably forever) -- a deed of prodigious strength. Sensing Atlas' plot, Heracles feigned agreement and asked only for a moment's reprieve in order to put some padding on his shoulders. When Atlas put down the golden apples to hoist the earth and sky, Heracles picked them up, escaped, and left Atlas with his eternal burden. Heracles had the strength to hold up the world, but it was cleverness that allowed him to complete his assigned deed. Heracles' strength serves his reason, just as in Plato's theory of virtue.

Of course, a huge part of Heracles' cleverness was the Socratic humility to ask for help: from Iolaos with the Hydra, from Augeas' son with the stables, from Prometheus with the apples, and most importantly, from the gods themselves. In a memorable relief at Olympia depicting the hero's labors, the goddess Athena is shown sharing Heracles' burden as he shoulders the universe.



Conclusion

Heracles is a symbol of strength. One can understand why modern weightlifters draw inspiration from him just as ancient athletes worshiped him. But it is important to acknowledge the moral virtue and community service that transformed Heracles' strength into something worth worshiping. From the innocent act of saving his infant brother to the deliberate choices to follow the path of personified Virtue and to the twelve cathartic labors that expiated the massacre of his first wife and children,

Heracles' story is a human saga about striving to become better. It begins with the humility to acknowledge our limitations and the courage to choose the harder, better road. It asks us to willingly serve the wider community and to endure the often-outrageous whims of fortune. It asks us to moderate our appetites and develop our minds and to privilege divine intelligence over animalistic urges. It asks us to organize our talents in a way that achieves good goals with a minimum of force. By training intelligently and sedulously [showing dedication and diligence] in a gym, we may indeed cultivate some virtue, but we must not confuse mere bodily strength with the holistic nature of true Hellenic and Heraclean virtue.   
     
In the end, a clever centaur got his revenge on poor Heracles by convincing the hero's second wife, Deianira, that his blood was a powerful love-potion, but when Heracles donned the cloak, his skin began to burn uncontrollably. The pain was so great that the hero reckoned death to be better and asked his friends to burn him alive.


     

Somewhere between the burning from the potion and the burning on the pyre, Zeus suggested to Hera that Heracles had suffered enough. The goddess agreed and Athena was dispatched to bring the hero up to Mount Olympus to marry the divine Hebe and live in eternal bliss with the gods.

Thanks to Liam Tweed!

With the re-advent  of the strongman as distinct from the lifter or pure bodybuilder, I felt the urge to sit down and trot a few lines on the subject, first as a guide to the newcomer to this side of the game; second, as a reminder to the advanced man. 

In our own country we have Charles Coster, who has been bashing the basic power program angle years, and of even more vintage, W. A. Pullum ("Pop" to you and I), who was weaned on the Saxons and Slades and who knew and trained with super strongmen such as Goerner and Alexander Tass, to say nothing of wonderful Walker [Ronald], and hundreds of others up to the present day. 

In America, Peary Rader (editor of "Iron Man") does a splendid job on similar lines, whilst Bob Hoffman needs no introduction. Charlie Smith, now resident there also plugs the strength angle; notice that I am mentioning men who have written on this subject for years, and there are many more I could mention, but they are not as well known in the present world of print. 

Two of these are indeed of super-strength on the face value of their poundages. I refer to Joseph Curtis Hise and William Boone. One other great advocate of "power plus" occurs to me, and he is certainly known wherever the "word" is "writ and spoke." His name is Henry [Harry] Paschall, but more of him later.

Now, for some further explanation of "Body Power." 

In using this term I refer to the ability of a man to push, heave, carry and support heavy weights or burdens, and not merely to the practice of "scientific" weightlifting for any trained lifter should outlift a "natural" strongman, but if the same lifter tried to equal the "natural" at handling a baulk of timber, or other heavy and awkward object, he might receive a nasty jolt to the ego. 

I do believe that any man taking steps to develop great body power must concentrate upon the constant handling of the heaviest weights possible in the Deadlift, Squat, Press and Press on Back or Bench. The last named may surprise a few of the older gang, but although it is not a favorite of mine I have gradually come to the conclusion that this movement is of great value as a basic power movement, not, I hasten to add, as used by some types as a purely pumping up movement, but the way that Reg Park, Wag Bennett, Doug Hepburn and other great bodybuilder-strongmen use it . . . low reps and high poundages plus bags of "fight" . . . the last mentioned quality is the most valuable adjunct that you could possibly have in your search for strength.

A great deal has been made of the method where you fix chains to the ceiling to support great weights, of special platforms and boards for "hoppers," etc. Knowing the difficulties anent these devices, I humbly suggest that it is possible to gain extreme body-power via the more usual barbell and dumb-bell movements. 

Choose the Squat or Deadlift as the mainstay of your power schedule and don't perform more than four of these heavy movements per workout, or more than five workouts per week. The number of workouts depend, of course, upon the capabilities of the performer, but if you are a "quick recovery" man, then my theory is that habit and daily usage of heavy poundages takes the "awe" out of the weight. 

As a personal example of this, I mention that when Sam Perkins and myself were "timber humping" before the war, despite working very hard all day carrying heavy loads, we still found the strength and energy to lift weights, balance, etc., chiefly because our bodies were so toughened by hard daily toil and the carrying of literally tons of lumber, that we had built up a terrific resistance to fatigue; it also gave us a contempt for the poundages we used in our lifts and exercises, etc. 

I would not advocate this form of training as it is toughens the muscles and thickens and strengthens the ligaments to such an extent that muscle size is limited considerably, but I do believe that the five workouts per week plan can be of the greatest value to the "power at any price" man. 

Supposing you have chosen the Squat as your chief movement, I suggest as a specimen schedule that you keep the consecutive reps between 3 and 5, and the number of sets at 6, as this movement is the main one, you perform it first. After appropriate warm up, of course. Work at a definite rhythm and do not allow yourself to "cool off." 

Now, start with some Standing Presses and Clean the weights, don't take them off stands. 

For your third power builder try the Continental Clean and Jerk and try to get 2 or 3 Jerks to every Continental Clean, and the value of the Continental Clean lies in the very heavy weights it enables you to get to the shoulders, giving you plenty of overhead supporting which is very necessary if you intend to take up lifting seriously. 

Here, more on the Continental Clean: 

http://ditillo2.blogspot.ca/2009/12/two-hands-continental-peary-rader.html 

http://ditillo2.blogspot.ca/2009/05/continental-clean-jerk-jim-halliday.html 

 If, like myself, you find it painful to support weights at the shoulders then substitute the Jerk Behind Neck. You can take the weight across the shoulders as you squat underneath it. The squat part of the movement is of great value as you have to control the weight all the time. 

If you perform 3 jerks to every clean, and do a total of 10 heavy cleans, you will have performed 30 or 40 movements of this exercise. 

Now try the Bench Press (or Press on Back) and keep the reps between 3 and 5, and do not purposely start arching the back until you are literally forced to by the poundage. Try to keep your grip the same width as your standing press, as I do think it would be a great advantage to the standing press by reason of developing and strengthening the muscles you use for it, whereas the wide grip style may work wonders for the "pecs," the narrow grip does rouse those triceps to terrific efforts, as wall as giving the anterior deltoids sustaining power, but don't do more than 20 reps in all. 

Although this schedule I will give you is primarily for "power," you will probably be amazed by the results to your musculature, for it makes the muscles clean cut, and thickens them all round apart from filling out those hollows here and there, with great depth of cable-like muscles. 

If you decide to go through with the above schedule, perform it twice per week, with two more sessions of heavy dumb-bell work, and one session devoted entirely to shoulder supports and weight carrying; but let us take it in order and continue with the dumb-bell schedule.   

Dumb-bells, unfortunately, are not very adaptable for leg work, but for general all round power and torso specialization are unbeatable, although you will never reach the sheer poundage that you can on a bar, for heavy dumb-bells need so much controlling that what would be quite an easy poundage on a bar would become hard graft on them. 

A good power layout would be Two Dumbbell Pressing, reps around 3 and working on them until you can get 3 - 5 reps per set out of them, and perform a total of 20 reps, at least. Also include alternate presses, known among B.B.'s as "See Saw." Sets of 6 reps, and a total of 40 will suffice.

The second exercise is the Two Hands Dumb-bell Snatch. This is a tough movement and I think that the best way is 2 reps per set and a total of 20 reps. 

Number 3 is the Dumb-bell Clean and Jerk. Perform 1 clean and 3 jerks, 10 cleans in all.

Number 4, our old pal the bench press, can see some real weights handled, and when you reach 300 on the Dumb-bell Bench Press you are in the "Super" class, but don't forget, concentrate on dumb-bells of approx. body-weight for the pressing and snatching and about 40 lbs. more for the clean and jerks, and 20 lbs. for bench pressing. Heavy dumb-bell lifting takes bags of energy and determination, but give power plus in return.

If you can become a five workout per week man, then use the third training period for loading the bar with solid poundages, and after 3 sets of 3 rep Heavy Squats  or Dead Lifts as a "warm up" start with at least double your limit squat and practice unlocking the legs and locking them strongly whilst supporting the bar across the shoulders. Take it off the stands and practice walking with it. Then try walking with a heavy bar overhead. Also try lying on the floor and have the bar lifted to arms length as a support exercise. You will soon be capable of supporting huge poundages. Also try the same thing on the feet. 

I am often asked who I think is the man I consider to possess the greatest Basic Power in the World. This is a very hard question to answer, with men such as Bert Assirati

Here: 

http://ditillo2.blogspot.ca/2009/04/bert-assirati-charles-smith.html 

Rene Leclerc, John Davis and that incredible Doug Hepburn, how is one to know what constitutes the "greatest," where does "Natural" power begin. According to his life story and photos, Doug Hepburn was quite an ordinary chap in physique and strength not many years ago.

 Doug Hepburn at Three Years of Age.

I couldn't resist.

Yet, we now acclaim him as one of the strongest of all time, which would disprove the theory that you have to be a "Natural" to start with, and that Basic Power cannot be "built up." 

Personally, I do think that whilst you can build up tremendous Power, it depends more upon your potentialities for power, as to whether with the right training, one would eventually rank with the world's greatest, but let us leave the subject at this point, before we get too overly involved, and waste time arguing the point, instead of concentrating upon seeing whether we are among the favored few.

In any case, if you train hard upon the lines of the suggested schedules, you will still be a Strong Man in any company, and will be able to be proud, for those shoulders will be really rugged with tough traps and terrific deltoids, those arms will bulge and ripple, the thighs will match, the midsection tough and strong, plus a back like a python, and from then on . . . 

The Sky's the Limit!  

I enjoy it when Uncle Buddy visits. He brings me gifts, buys meals at nice restaurants and is fun to be around, but I confess that I much prefer short visits to longer ones. Uncle Buddy has too much energy for my torpid personality. After two days of trying to keep up with him, I'm flat worn out. He gets up early and stays up late, only needing a few hours' rest. I, on the other hand, require lots of sleep, so by day three of his most recent visit I was groggy, wishing that his lady friend would get here and he'd leave me in peace.

Uncle Buddy's latest conquest was an Icelander named Christina. She'd been due in two days ago, but bad weather had socked in the airport at Reykjavik, which is why I got stuck with Uncle Buddy for so long. I was anxious to meet Christina, since Icelandic women are among the most beautiful in the world. I know that because I lived on the island for more than a year and made it my business to check out the local talent. I never saw one below an eight, and most were nines and 10s.  

Luckily, I remembered that Uncle Buddy was a huge fan of Hunter S. Thompson. I showed him a book that Kenny Leistner had sent me, a collection of Thompson's letters, and that solved my problem. He never put it down, and I took a long nap. 

Eventually, we went to work out with a former trainee of mine named Paul. The day before, while grocery shopping, we'd run into him, and he invited us to train in his new home gym. We gladly accepted; it was close and free. Uncle Buddy staunchly refuses to pay to work out, and I'm spoiled in that regard myself.

Of course, nothing in life is really free. Paul's motive, other than to show off the well-equipped weight room in his garage, was to obtain some training information from me. As it turned out, he got most of it from Uncle Buddy. When Uncle Buddy is in a weight room, he is the resident authority, which is fine with me.  

We expressed our admiration for Paul's having such a great facility at home, and Paul was pleased. It had all the equipment for serious training, and the place was neat, clean and decorated with posters of fitness models. Brandy Dahl, Monica Brant and Amy Fadhli dominated the walls, which was great for me because they're also my favorites. 

'My kinda gym,' said Uncle Buddy with a grin, and we started training.  

When I finished my situps, Paul said, 'Mind if I ask you a few questions while we train?' 

'I read the article you did for IRONMAN a few months ago on changing the program around every so often to keep from getting in a rut. I did that, and it worked, but I'm sorta stale again. The thing is, I really don't want to totally revamp my program like I did the last time. I like what I'm doing now, plus, I'm a bit limited on what I can do with the equipment I have in here. Any ideas on what I can do without making any major changes?'  

'Sure,' Uncle Buddy answered for me. 'Why don't you try altering your tempo?' Uncle Buddy has a deep, gruff voice that's intimidating to most people until they get to know him. 

Paul blinked twice and mumbled, 'I don't follow.'  

'Do your exercises and workouts at different speeds,' growled Uncle Buddy. Patience is not one of his strong points. 

'Oh, okay. Could you show me exactly what you mean?'  

'All right. What's the first exercise you plan on doing today?' 

'Squats. Your nephew taught me that. He always made me squat first in my routine, and it stuck.'  

'He's right about that. I would guess that you always do your squats at the same pace every time. I mean you do your reps at a certain speed and do all your sets in about the same length of time. That right?' 

'Sure, doesn't everybody?'  

'No,' replied Uncle Buddy brusquely. 'An effective way to jar your body out of a state of complacency is to change the speed of the exercise and also to move through your sessions at different speeds. Some exercises, like stiff-legged deadlifts and good mornings, shouldn't be done fast, and some, like power cleans and other dynamic lifts, can't really be done slowly, but most can. Go ahead and do a couple of warmup sets on the squat like you normally do them.' 

Paul did 135 and 225 for five reps, and Uncle Buddy said, 'Here's what I want you to do on your next set. I want you to follow my hand go down and recover at the speed I lower and raise my hand. You can use that same 225 again if you want. Got that?'  

Uncle Buddy had him squat at half his normal speed. When he completed the five tough reps and racked the bar, Uncle Buddy asked him, 'Feel the difference?'  

Through labored breaths, Paul grunted, 'I should say so.' 

'You're gonna go again in two minutes,' Uncle Buddy told him, checking the clock on the wall. 'Want that again, or can you handle more weight?''I think I can handle 275.' Paul worked up to a set of five with 365 and said he'd had enough.  

'How heavy do you usually go?' I asked as he was panting for air. 

When he got his breathing under control, he replied, 'Depending on how I feel, between 425 and 450, but that was a lot harder.'  

'Harder is a good thing if you're trying to get stronger. I had you do a combination of slow tempo and faster pace through your sets to show you how they worked, but you might not want to do them like that. A slow tempo at your regular pace would work too.' 

'I understand. How did you come up with these ideas?'  

'Out of necessity,' Uncle Buddy told him. 'I'm a merchant seaman, and I've been stuck on ships where I only had a couple hundred pounds of iron to train with. For a while I did real high reps, but sometimes that got boring, and on certain exercises the high reps started bothering my joints, so I tried this slow method. I know it worked because it made me sore. It's a good thing to know for someone who might be training with a limited number of weights, like a person living in an apartment.' 

'Should I do this slow tempo all the time, say for six weeks straight?'  

'I wouldn't, unless you have to because of a lack of weights. It's the change that's useful. If you do it all the time, you'll end up getting into another kind of rut. Plus, you want to handle bigger weights on a regular basis, and you can do that at your normal pace. Now, if you want, I'll show you how to jar your system by moving at a faster pace, doing the exercise more explosively.' 

'Isn't that bad, to squat fast? I mean, isn't it harmful to the knees and hips?'  

'Well, if you're talking about crashing down into the bottom, yeah, it is dangerous, especially to your knees, but I'm talking about using a relatively light weight and doing what some call jump squats. I prefer speed squats, but the name don't matter. Use 135, since your legs are already tired. I just want to show you how to do them.' 

Paul stepped out of the rack with the bar at his back and looked at Uncle Buddy for direction. 'Go to the bottom at your normal speed and go as deep as you can. When you hit the deep position, pause, make sure everything is tight, and then come up just as fast as you can. When you get to the top, extend high on your toes. Think about jumping at the finish.'  

Paul exploded upward, and the bar left his shoulders at the top. 

'Lock the bar on your back tighter,' Uncle Buddy instructed. 'The main thing to keep in mind when you do these is to be really tight in the bottom before you start up. I've heard some coaches tell their lifters to drop into the hole. That's bad because if the knees and hips are relaxed, they can be injured. If you're real tight in the bottom, you'll be all right, and these stimulate a different kind of strength.'  

'Some of my basketball players and long jumpers had a lot of success doing these,' I added. 

Paul did five reps, put the bar back in the rack and said, 'I always wanted to try these but was afraid they'd hurt my knees. They felt good. My neighbor's kid plays basketball and trains with me sometimes. I'm gonna show him these. When should I do them, and are the sets and reps the same as with regular squats?'  

'I'd do them on your light day, since you aren't going to pile on the weights. Keep the weights light to moderate and run the reps up to eights or 10s. But, if you find that your form gets sloppy when you start getting tired, stop. One sloppy rep can be harmful, so pay attention to every single one. After you've been doing them for a while, you don't have to pause at the bottom. Just as long as you stay tight, you can pull yourself down into the hole and in a fluid motion, leap out of the hole.' 

'If you want a good cardio workout, do these in quick succession,' I interjected, 'or do your regular pace of squatting with very little rest between sets like he had you do with the slow squats. People who contend that you can't get any cardio work using weights have never tried either of those.'  

'So,' Paul said, 'I could do my regular squats on Monday, my heavy day, speed squats on Wednesday, my light day, and the slow ones on Friday, my medium day?' 

'That sounds like a good plan,' I remarked.  

'Can I use this same idea on deadlifts, benches and inclines?' 

'Sure,' Uncle Buddy answered. 'It really works well for deadlifts, especially the slow ones. I've even done them where I stopped on the way up, once below the knees and again at midthigh. I pause for a five-second count and try to lower the bar real slow so it takes me about 30 seconds to complete one full rep. Do a set, and I'll show you what I'm talking about.'  

I knew Uncle Buddy was holding him much longer than five seconds at each pause to get his point across, and he succeeded. When Paul set the bar back on the platform, his face was beet red and he flopped back on his seat. 'Good grief,' he said hoarsely. 'That was harder than doing 405 for five, and it was only 135 for one rep.' 

'Which makes it an ideal way to train for someone who has a limited amount of weight. You can make the muscles work harder by moving the resistance more slowly and make improvements, which I think is great.'  

Paul got to his feet and said, 'I think I can figure out how to deadlift at a faster speed, but tell me how you would do it.' 

'You don't really deadlift; you do a fast high pull. If you do clean- or snatch-grip high pulls and work them heavy, you'll hit your pulling muscles in a different manner, and the strength you gain will carry over to your deadlift. In fact, many strength athletes have made impressive gains on their deadlifts without doing any in their routines. They substituted high pulls, and the dynamic movements provided them with lots of new strength.'  

'I see. And this idea also applies to benching and inclining?' 

'It can, but like with the speed squats, the downward movement has to be controlled. You don't want the bar to crash down on your chest in either the bench or incline. You have to pull it into your chest deliberately, pause, then explode it upward. And all your muscles have to stay tight. If you can't do that, skip them. In my opinion, the slow ones are better anyway. Lowering the bar very slowly acts like a negative.'  

Paul nodded and said, 'I can see where changing speed would work well for exercises like curls and triceps pushdowns too.' 

'You're right,' Uncle Buddy agreed. 'Any small-muscle stuff, like curls, dumbbell raises, dumbbell rows and calf raises. Once, all I had for arm work was a pair of 10-pound dumbbells. I ran my reps up on the curls to 125, and they started bothering my elbows, so I tried the slow movement idea. I would halt midway, hold it at lockout and halt again going down. I only did 25 reps for three sets and got sore. I did the same thing on calf raises when I did them freehand. When I hit 125 reps, my knees checked in, so I switched over to a slower tempo and could tell the next morning that they had worked.'  

While Uncle Buddy did a set, I told Paul, 'I had the opportunity to train with Jack LaLanne in his home a couple of times, and he used this concept way back then. He did his triceps and biceps work on a wall pulley machine that he had invented and did his sets and reps at different speeds to keep jarring the muscles. It worked, and from the shots I've seen of him on TV lately, it looks like it still does.' 

'Okay,' Paul said, 'I got this down pretty good about changing the speed of doing my exercises, but I'm not sure I understand about changing the speed of my workouts. Same idea'do one fast, another at a medium tempo and another real slow?'  

'That's right,' I replied. 'The fast one fits on the light day nicely or on days where you don't have much time to train. I like to set up a three-station circuit and move from one exercise to the other without any rest in between.' 

'But you don't recommend ever taking a long time, like 10 minutes, between sets, do you?'  

'Not usually, but if an athlete is planning on entering a weightlifting contest, I do. Sometimes there are long waits between attempts if a lot of the lifters are taking the same weight and a few miss and have to do it again. If he has never practiced doing heavy attempts after long waits, it will throw him off completely. And he also needs to learn how to take heavy lifts back to back with hardly any rest in case that happens as well. 

'I suggest a slight change of pace. If you're used to waiting about four minutes between sets, try waiting six or seven and see what happens. If you're able to move heavier poundages doing this or get sore the following day, then you know it's beneficial. What you're trying to do is keep your body from settling into a comfortable pattern. The change in tempo will always stimulate some new muscles in a different manner, and that is desirable in strength training.'  

The rest of the workout took place without much conversation because Uncle Buddy and I needed to get back to my apartment to see if Christina had left a message. 

Pulling into the apartment parking lot, I saw this gorgeous blonde sitting on the porch steps next to two suitcases. She had the face and body of a young Marilyn Monroe. I whistled in admiration.  

Uncle Buddy remarked casually, 'Good, she made it. She always seems to be able to hitch a ride.' 

'I guess so,' I asserted, then added, 'You know, you can hang around a few more days if you want to.' 

Size and Sexism in Women's Strength Sports:

An Interview with Jill Mills

by M. Andrew Holowchak 

Dr. Mark A. Holowchak is an Assistant Professor of Philosophy at Muhlenberg College in Allentown, Pennsylvania. Dr. Holowchak received his Ph.D. in Philosophy and History of Science from the University of Pittsburgh.

Jill Mills is a remarkable athlete and the wearer of many hats: strongwoman, powerlifter, wife, mother, and businesswoman. She was the winner of the first two of ESPN's World's Strongest Woman Contests (2001 and 2002). In her years of competitive lifting, she was also the holder of several worlds records in strongwoman and powerlifting. This interview was conducted in April of 2009.

MAH: Who is Jill Mills and how did she become interested in strength sports? 

JM: I was born and raised in Indiana, but I've called Texas my home for the last 18 years, off and on. I am a mother, businesswoman, animal lover, and -- um -- been an athlete all my life. I started in typical sports, like soccer, but was always drawn to strength sports. Not knowing anything about any strength competitions, I got into bodybuilding. I found that somewhat rewarding. I didn't feel like I got back what I put into it. It was too opinionated and very little based on athletic ability. It was very political.

MAH: So dissatisfaction with bodybuilding got you into strength sports? 

JM: My boyfriend -- now husband -- actually, was a powerlifter and he got me into powerlifting. We used to watch World's Strongest Man on TV and thought that it was pretty intriguing and, when I found out that they were going to start having competitions in the states -- competitions for women -- I took advantage of it and got the ball rolling. I started winning competitions. My name was third in the hat in 2001 to compete in a qualifier for World's Strongest Woman. I won the qualifier, held in Scotland. And then I was on to Africa for the finals. All in all, I think I competed in between 40 and 50 competitions and I won all but one of them.

MAH: All but one?

JM: All but one. everyone has an off day and I had mine in Ireland. I pretty much retired two years ago (2007).

MAH: That's amazing! Okay, next question. What are some of your most noteworthy strength accomplishments? 

JM: Of course, most people know me for winning World's Strongest Woman in '01 and '02, but then some people know me for being a world-champion powerlifter. [Pause.] Um, let's see, I would probably say, probably the most -- the thing I'm most proud of would probably be my 651 squat, 391 bench, 562 pull [deadlift], which I think added up to 1604 or 1609. Anyways, I was one of four women, at that time, who totaled over 1600.

MAH: Those are some large numbers -- the squat especially. Okay, next question. What is the one feat of strength of which you are the proudest?

I'd say the one thing that I did on a stage that really made me feel good was the 300-pound, unofficial world-record stone lift I did at the Arnold Strongman Classic.

MAH: What year?

JM? That was in 2002. And the reason that was so rewarding was because -- for a couple of reasons, I'd just been diagnosed with a couple of fractures in my spine, um, three months before that, so my training coming up to the Arnold was not very promising [laughter]. I was actually doing more rehab work. When I got to the Arnold Classic, the stone had been poured the week before, so it was still wet. When I tried to lift it the first time, the surface literally started to crumble, so I didn't have good surface contact. It was very difficult to hold on to, but -- uh -- after brushing part of the grit off my arms, I reset and managed to lift it and load it on to three stacked Hammer tires with the help of pure adrenaline and a massive crowd watching and cheering me on. That felt good!

MAH: That's a large stone! Okay, what did it mean to you personally to be the strongest woman in the world?

JM: I would have to say that, on some level, it's always been kind of embarrassing. I always felt that I should add a disclaimer to that -- that that was the name of the competition ["World's Strongest Woman" is copyrighted as the name of the contest], and that I really don't appoint myself that title, because there are so many different tests to -- to determine that, and I don't believe that there is any one strongest woman in the world. There is too much controversy around what is the ultimate test of who is the "number one strongest." If I did, I guess I'd have to give that title to Becca Swanson [the strongest, most massive woman who ever lived and holder of numerous world records in powerlifting], because she's done things that were way, way out of the realm of what anyone ever thought a woman could do, um -- by hundreds of pounds! You know, there are a lot of strong girls out there doing things that I can't do in the specialties like Olympic lifting, so, you know, I'd have to say that's not ever been a real satisfying title -- World's Strongest Woman.

Still to win the World's Strongest Woman's competition was actually very gratifying, because it was so much hard work and there's so much pain and sacrifice -- and hours of training that went into that, and all. At the same time, I was juggling, you know, my regular life -- my business, my family. And so, hurting, getting up, feeling beat up every day, but still having to give five, six hours of massage to other people -- and, you know, to get through all of that and to travel to the other side of the world and compete against women of such caliber, several of whom had world-class coaches, which I never had. I was kind of behind the eight ball a little bit. I had to play catch-up, because I had no one to coach me. I had to learn by trial-and-error, and, um, I made a lot of mistakes, but I learned.

MAH: Okay, then, what did it mean for you as a woman -- I mean to be called "world's strongest woman" and to have lifted, you know, everything that you have lifted?

JM: As a woman, it meant a lot, because I know I was pushing traditional boundaries and making young girls question their own abilities. I received thousands of emails from girls and women, telling me their personal stories. Many of these young ladies would never have believed that a female could lift the things I and the other strongwomen were lifting. They had been told their whole life that these things were not possible for women. After watching "World's Strongest Woman" on television, many of these ladies began to challenge themselves in new ways. It opened doors and minds. That will always be the greatest thing to come out of the competition for me.

MAH: Kind of like the way Bev Francis opened doors[the most massive and muscular of the earliest female powerlifters. Bev turned her attention to women's bodybuilding, but her extraordinary mass made her appear to be a freak in the sport. She would never win the coveted Ms. Olympia contest], in powerlifting and women's bodybuilding. Thank you. Okay, who are some of the pioneers of women's strength sports from whom you've drawn inspiration?

JM: Really the one who has always kind of inspired me has been Jan Todd [Professor of Kinesiology at the University of Texas and one of the greatest female strongwomen of all time. She is the first and still the only woman to have lifted the Dinnie stones, weighing together 780 pounds. She was the first woman to squat and deadlift over 400 pounds and later 500 pounds. Her best squat is 545 pounds and she did a partial deadlift of 1230 pounds. Because of her lifting successes and numerous national and world records, she was called by Sports Illustrated in 1977 the "strongest woman in the world." She is the wife of accomplished strength author and historian Terry Todd.], because I know her personally and I know her stories and, I know from my experiences in strongwoman that wall that's put up from men particularly, when a woman tries to enter their -- one of their sports. They don't like it. The -- they feel threatened on some level, when a woman comes in. And Jan kind of busted through some of those barriers, so that women today can compete in powerlifting and feel like they own part of the sport. I mean, just recently, at the Texas state high-school powerlifting championship there were 450 young ladies -- high-school-age young ladies competing. And that was just a state meet. And do, it's grown incredibly, by leaps and bounds, thanks to Jan Todd and women like her. I'm sure she -- she had to put up with her share of stuff, just as I did.

MAH: Did the early pioneers like Todd seem to you to be strong, yet feminine -- strong, yet beautiful?

JM: Of course! Jan's married and very much a woman! You know, we're not Barbies. Most of the women I know that are strength athletes are a bit tomboyish on some level, you know, but -- but we all still get our hair done, and take pride in the way we look, and dress like ladies -- um, but -- by classical standards, I guess, we are not feminine, we are not frail. and we are not dependent and -- and not physically in need of someone to do things for us. We are all somewhat independent and take pride in that. I guess it all depends on what one's definition of "feminine" is.

MAH: What sort of traditional, sexist conceptions of femininity have you had to overcome?

JM: Well, I mean I used to get people, you know, they would come up and ask me very inappropriate questions and -- and be so intrusive -- questions about drugs -- just showing that they had no understanding of what it had taken for me to get to where I was -- or what I did at all, for that matter. Um, a lot of men still to this day will say, "Oh, I wouldn't want to meet you in a dark alley" or, you know, just automatically assume because I'm a muscular woman that I'm aggressive or mean or have something to prove, when in reality, I still see myself as I did at 16 years old. I'm still the same person. The muscle that I've carried, the strength that I've earned has not changed that -- I don't think at all -- as far as my self-image. When I look in the mirror, I don't see a bad-ass that has to go around and kick everybody's butt. I don't have that chip on my shoulder. Maybe it's the confidence that to some degree I can take care of myself -- that I don't have to prove it. I don't worry so much about the negativity of other people, because I understand that it's an ignorance issue. They don't know. They will never know. They're standing at the bottom of a mountain, looking up at the top. They have no idea of the path that it's taken for me to get to the top. They assume that it's taken some work, but they don't know how grueling that path has been. They will never experience it. So, it's just -- I just shrug it off as ignorance.

MAH: Ah, you shrug it off! Cute, cute! Only a strongwoman would choose those words. Hmmm. Can a woman be big and beautiful?

JM: Yes! Absolutely!

MAH: Absolutely? That's it?

JM: Absolutely! That's it! [Laugh]

MAH: Okay, then -- absolutely. A related question. To what extent do you think that beauty is even important to femininity?

JM: You know, it's a matter of what your definition of "beauty" is. To some degree, beauty is about the way a woman carries herself. I've seen way-overweight women, who carry themselves with a great deal of confidence, and they still have more attractiveness then some thin women -- slumped over, scraggly. You know, it's just all over -- I mean you can sense, when someone has pride in herself. To me, um, someone who spends $180 to get her hair done and her nails done -- that -- that's not beauty to me. That's fake. That's superficial. Beauty comes -- it's so much more beautiful -- when it comes from the inside. Femininity, I feel like, is --just being a woman -- just being able to -- to love the way a woman loves and a man doesn't -- and to be a caring person and to walk with pride and confidence, but not cockiness, and to shine -- to have that spirit that shines through and not to walk around with a big chip on your shoulder, like you've got something to prove. That -- that to me is masculinity -- at least, the way some people define "masculinity." Not to say that all men are that way, but testosterone tends to make a man walk with a little more swagger than -- than a woman. What we are on the outside is a reflection of what we are on the inside. A woman has to have internal strength to push boundaries that break the mold.

MAH: So, beauty is something internal -- a sort of internal, quiet confidence that a man or a woman can have -- and femininity -- that's the sort of confidence a woman has -- the way a woman carries herself.

JM: Yah. That's right. Does she feel feminine? If so, regardless of her size or strength she will also carry herself in a feminine manner. I like to say that muscles only enhance what a woman is already feeling.

MAH: Why do some people have such a difficult time accepting women as strength athletes?

JM: I believe that's because "strength" in most people's minds is linked with masculinity and there is a certain threat to a man's masculinity, when a woman "intrudes" in a sport that's a man's. I'm sure, at one time, golf was considered a man's sport even though in my opinion it is far from a physical challenge. I have 75 year old clients who play it numerous times a week still. There are so many sports today, where women are somewhat more accepted -- boxing, for instance. And how about Danika Patrick, the beautiful and successful race car driver. She would be a fun one to interview. The men used to laugh her off as no threat. When she started kicking their butts they wanted to complain that she was only winning because she has a weight advantage. But strength sports, for some reason, it's really hard for women to be -- to feel welcome -- powerlifting, not so much anymore. Like I said, it's become much more common and accepted. But the higher a girl gets in a sport, the stronger she gets, the closer her numbers get to a man's numbers, the more of a problem men have with her being in the sport.

More comments are made and she will be received negatively. Oftentimes, there's a certain cloud that's kind of around that person. I know my friend Becca [Swanson] had a lot of issues with that and I know I used to see derogatory stuff about myself on the internet, but insecurity in people that makes them feel like they have to put somebody down or run them off, because they don't feel they can be -- they can never have a woman be as strong or as good as them. It doesn't matter if the woman is the best in the world. To them, there should never be a woman as strong as them. I've actually heard men say that, so there'll probably always be a problem to a degree.

MAH: Okay, what sort of obstacles have women had to overcome in the early history of strength sports?

JM: I'm sure it's been the same throughout history -- probably even more so, when cultures were a lot more uptight about roles and -- and women had clearly defined roles, being submissive and soft emotionally and physically. I'm sure, back at the turn of the century, the thought of a woman lifting weights -- sweating, for that matter -- would have been repulsive to males. So I'm sure that it's only gotten better and better and better, but I know that there are always a lot of obstacles -- a lot of negativity with a woman in sports.

MAH: What kind of negativity have you encountered in your own path to being the world's strongest woman -- excuse me, a great strength athlete?

JM: Usually, it's very superficial things, like just dealing with rudeness, ignorance. Um, many issues, because there is no mainstream use for a female strength athlete. For example, I never could get a sponsor -- even when I was the best in the world, you know. That was always a problem. Nobody knew what to do with me. They always wanted me to volunteer my time, but nobody wanted to back me -- to pay me. How many women can say they are world champions two sports and still can't get a sponsor. Kind of telling, I think.

MAH: Hypocrisy?

JM: Yah, hypocrisy. To this day, and probably for years to come, there are always going to be obstacles for females in strength sports -- or women in sports, period -- unless they can somehow classify them as sex symbols, like certain tennis players. You know, you always see shots of them on the internet in bikinis and in men's magazines. If they can somehow sell their image in a men's magazine, then they're going to make money. If they can't, then there's -- there's never going to be a mainstream acceptance.

MAH: But I've seen pictures of you too -- you and Becca Swanson -- in bikinis and posing on gym equipment. How is that different? Are you, if I may ask, being hypocritical or are you trying to say something different?

JM: I celebrate all areas of being a woman. I don't think I have to hide my body to set an example. I do, however, make sure all of my pictures are tasteful. Not for anyone else's benefit, but because I have a young daughter and I am always concerned about setting an example for her. I am not suggesting there is a problem with women having pictures in bikinis. My problem is that, it seems to be the only use the media has for them. If they can sell them as sex symbols, then they can make money. They can't just make money because they happen to be great athletes like men can.

NAH: Are strength competitions headed in the right direction or are they becoming more sexist?

JM: The guy who is in charge of World's Strongest Woman, I know that if he could have his way, he would have only invited playboy bunnies. In fact, he made it all very clear that he wanted us all wearing makeup and he wanted our hair done, before competition, because he felt it was all very important to mage. You know, we all laughed about it and kind of tried to go along with it, because we do understand. As messed up as the world it's the way it is, and to get money into a sport, you don't want to repel people. So, I always tried to look good, to be lean, and to -- to look fit. It was for me too, you know, but you have to play the game to a certain extent. But he would have had a bunch of Barbie dolls out there, lifting with their butts hanging out. [Laugh] He couldn't find any that were legitimately strong obviously. And then later he wanted to go for this -- this freak factor. He wanted to get the freakiest, biggest girls in there, because he just didn't get it.

MAH: But isn't he out, first, to make money through entertainment and, second, to test for women's strength?

JM: You have to do it for the passion of it and you have to invite the best female athletes in the world. He really didn't know what direction to take it in. I'm speaking of Doug Edmonds, by the way; he's the one who helped to oversee the World's Strongest Woman. And so it just kind of went extinct basically. He just cut his own throat. I'll never forget what he said to me after I'd just won my second World's Strongest Woman contest. He'd asked me for some names of women for the next year, but when I told him that they really needed to invite Becca Swanson, he said to me that he'd never invite her because she looked -- his words -- "too much like Bill Kazmaier's sister." That's when I decided that I'd never be in that contest again. With other strength sports like powerlifting, because there is no money in it, it's more of a pure sport. I believe that powerlifting is heading in the right direction as a pure strength sport. Yet all the gear [belts, knee wraps, denim bench shirts, and squatting suits that can add many hundreds of pounds to totals and have challenged the integrity of the sport] has made it a bit of a joke -- especially for people that are in the audience watching. These mummies, all wrapped up in supportive gear, come out and get under the bar. I believe that they need to chill out on all of that. But as far as the openness to women in powerlifting -- yes, I believe it's much more inviting than the strongman sport ever was.

MAH: What sorts of reforms would you like to see in bodybuilding, powerlifting, Olympic lifting, or strongwoman competition?

JM: I go back again to what I was saying about all the equipment in powerlifting --

MAH: The bench shirts, squat suits, and other items?

JM: Yah. I believe that technology is a wonderful thing, but when people are squatting 300 pounds more with their equipment than they could raw, it's no longer equipment worn for safety. Where are they going to draw the line? Are they going to have hydraulic lifts in the suits? You know, they have to stop. It's a total turn-off to people. 

MAH: And bodybuilding?

JM: Bodybuilding -- that's a hard one too. The women in the sport know -- a lot of them cross the lines by most people's standards. They become insanely lean, vascular, and freakishly muscular. But it's supposed to be about muscularity and all that. So, where do you find the balance? It's not for me to decide. They've been changing the rules every year since the the invention of the sport.

MAH: Olympic lifting or strongwoman?

JM: Olympic lifting is what it is. It's a pretty pure sport. It's very exclusive, though. There's a bit of arrogance and elitist mentality involved in that sport. It's not a very welcoming sport, I should say, for new people. At least one powerlifting federation is that way, though.

MAH: And there are many of them.

JM: There are many of them -- right. They make it difficult for their lifters. It should be a lifter-friendly sport, where there are no politics and they're not on a witch hunt to catch everybody on drugs. You know, I understand that there has to be some control over that. Some of them get too carried away.

MAH: You've read Lavin's article on performance drugs in sports [Strong Medicine: Drugs and Sports Redux]. He's for them -- at least, because he can give no good argument against them. Are you for them?

JM: I am not "for" or "against" them. The fact is they exist and to think they can be eradicated from sport is the biggest farce on the planet. The U.S. Olympic committee spends its money on testing Olympic athletes. Other countries spend their money on staying ahead of the drug testing and designing new and better undetectable drugs. It will always be around. It is a personal, moral decision to take them or not -- how much and when to draw the line.   

MAH: You know, there's no big stink in some powerlifting federations or in the strongman sport about the use of performance drugs in strength sports for males. Why do you think people are so against women using performance drugs in sports?

JM: I think the people competing in those federations who are using don't have a beef with women taking them. It is everyone else who does. Powerlifters are typically more open about discussing their cycles. In strongman or strongwoman, no one openly talks about drugs. It is taboo in most sports to openly discuss steroids.

MAH: The final question. What sorts of things would you like to see strongwomen doing in the future?

JM: I would love to see women continue to break new barriers. You know, like Rebecca. She didn't stop after breaking the record by a few pounds. For most women, that's the highest bar they could have imagined reaching and, when they overcome that bar, there's a certain fear that kicks in of the unknown. Becca he kind of person that never accepted or never understood that there was a barrier. The sky is the limit. And that's so rare. Most women will never have that kind of mindset an overcome their own fear, because it's so scary! It's scary to put weight on your back that no woman has ever lifted before! You know, nobody wants get hurt. So, I would love to see more women come out and just keep pushing it -- keep pushing it, because there's so much more that can be done. There's so much more technology, so much more of an understanding of technique. I just want to see it keep growing. I want to see people open their minds and not see lifters as women or men, but see them as athletes. I actually had a woman tell me the other day -- she's been practicing throwing for years -- and she was helping at a Highland Games competition and I asked her why she didn't compete with the guys -- because it was just a kind of lame, amateur competition -- and she said it was because she didn't want to be a spectacle. She didn't want to be out there and be the person people are looking at, because she is the only woman. I told her, "You know what, who cares that you're a woman. You're an athlete. You've trained as hard as the men, if not harder. Go out there and have some fun and don't worry about what anyone is thinking." She couldn't do that and I think that a lot of women are like that, too. I would love to see people stop viewing a sport as a man's sport of a woman's sport. It would be great, if every woman could pursue whatever she had a passion for -- just pursue it 100% and have fun.     

      

  

  

 

        

   

Courtesy of Liam Tweed

Louis Abele

Basic Power Training: 

Great Controversies

by Charles Coster (1955)

Basic Power Training, Body-Building, and Competitive Weight-Lifting are indivisible in my opinion. 

In spite of disagreements that have existed in various schools of thought concerning weight-training methods in the past, I have always been of the opinion that these differences were invaluable to our progress and development.

Criticism and analysis is perhaps stronger in our journals and publications today than it has ever been -- and this is a good thing. For it is only by concentrating intently upon the problems that beset us that we can hope to solve some of our difficulties . . . and seeing that all previous "conceptions" are in the melting pot nowadays, it is going to pay us handsomely if we keep an open mind and think deeply upon all current happenings in the great Iron Game.

Americans have been experimenting with "power" training ideas for quite a long time . . . but in Vienna last autumn I saw basic power principles being applied by the Russians, and worked in with their normal routine training schedules.

Lifters of worldwide repute such as Saksonov, Kostylev, Udodov, Medvedev, Lomakin etc., could be seen utilizing wide-grip snatch pull-ups . . . power jerks without foot movement . . . repetition power presses, with slight knee-dip assistance, etc. Their young heavyweight Medvedev conducted a complete two-hour workout one morning using power snatches and power cleaning with no foot movement. We saw him snatch 264 pounds this way so forcefully that there was hardy any press-out and he must have made at least 30 power cleans to the chest with weights ranging from 297 to 330 mostly in sets of threes.

As I write these words news has just reached me that Medvedev has made a new personal best total of 1,007 pounds . . . and 23-year old Nikolai Kostylev, whom we saw one day making power jerks with 308 pounds without foot movement . . . has just improved upon his remarkable 265.5 pound lightweight snatch -- with a fantastic lift of 270, and an 837-lb all-time record total.

We saw the massively muscled Trofim Lomakin  

who is good enough to take a Mr. World Title, make a series of standing long jumps when winding up a training session one day. He has astonishing "leg spring" and has done 10'8". Kostylev is a Master of Sport, being unusually proficient at some track and field events. He is also a first class gymnast and hand-balancer.

Tommy Kono made a 440 squat in front of the neck [front squat] almost at the same time that he pushed the light-heavyweight clean and jerk mark up to 380. it looks as though he has only to improve his squat in front of neck a little bit in order to create the necessary conditions for a new record clean and jerk.

Lifters like Schemansky, Sheppard and Kono have wonderfully muscled physiques, and Tommy of course took the Mr. World title in his height class at Paris last year. There was a time when bodybuilding was frowned upon by the competitive Olympic lifter. And there was a time when the bench press and squat (or deep knee bend) were contemptuously regarded as freakish exercises that were almost quite useless to anyone but the pure bodybuilder.

Just how wrong these views were can now be seen. For some of the world's foremost Olympic lifters are regularly using the DKB and bench press as sure and certain methods that will boost competitive lifting performances past certain sticking points.

Yes, we live and learn -- or at least, we should do so. I likewise remember the opinions held many years ago concerning the continental squat style of Olympic lifting as contrasted to the more widely used fore-and-aft leg split technique.

Not many "squatters" got to the top in those days, and it was erroneously assumed that the squat method was somewhat inferior. Yes, we were wrong about this likewise, as an examination of some of the present American and Russian star performances will amply illustrate.

Although high quality squatters are still scarce, the phenomenal performances of people like Peter George, Dave Sheppard, Tommy Kono, Nikolai Saksonov and Yuri Douganiev have literally astounded the entire weightlifting world . . . and certain authorities, in haste, are now asserting the the squat style is the thing of the future, and in the same breath opine the split style will soon be consigned to the limbo of forgotten things.

Whether they will prove to be right in this respect remains to be seen. Personally I have my doubts, remembering what occurred in Vienna in the featherweight, medium-heavyweight and heavyweight divisions in Austria.

In spite of the writing on the wall which indicates that Fundamental Basic Power is a must for continuous Olympic lifting progress -- many people still regard it with mistrust.


That Sticking Point

When a lifter reaches a certain poundage on a certain lift, and then finds himself "stationary," it is often assumed that he has reached his normal "limit."

Providing that full attention has been paid to the cultivation of Speed, Style, and Technique it is obvious that only an additional improvement in the basic bodily power of the lifter will help him get beyond his previous best levels, and enable him to apply the skill he already possesses to better purpose.      

I have long held the view that this Basic Body Power training method would work, and certain things that have happened now confirm my view. Of course obstacles are often put in the way when any fresh avenue of approach is contemplated, and it is sometimes asserted that a man would have to possess all the advantages of a "pro" before he could try out basic power ideas thoroughly.

This may or may not be true, and I certainly haven't time to go into that aspect here. But the fact remains that basic power training will succeed in many instances if it is persevered with for long enough -- and applied the right way.



The Canadian, Doug Hepburn, and the American, Paul Anderson are outstanding examples in this respect (and John Davis doesn't lack basic body power either). Both Anderson and Hepburn can handle around 750 in the Dead Lift, and the Canadian has made a full D.K.B. or Squat (with the bar behind the neck) with nearly 700 pounds (Editor's Note: Doug is reported to have made 760 now, and Anderson's latest performance at the time of writing is said to be three repetitions with 800 pounds.). Fantastic! Without any specialization Anderson has bench pressed 400 or more . . . and Hepburn has bench pressed 560 in public.

Both these heavyweights weight between 280 and 305 pounds, and the 22-year old Paul Anderson has made such colossal headway with thigh, hip and back power routines that he can now perform "quarter squats" with more than three-quarters of a ton on his shoulders.

One of the arguments set forth against this type of power training is that it wouldn't necessarily succeed with men of lighter bodyweight, or people of differing anatomical types.

Let us see what Dave Sheppard has to say on the matter.



I am going to quote from communication received from him in 1954 . . . "Last month at the California State Championships I made a Clean with 401, but lost the Jerk because my boot got "stuck" to the platform. I lifted at Fresno, California on May 8th in an exhibition that lasted only twenty minutes. I didn't have a chance to warm up and took only about 60 to 90 seconds rest between attempts. My bodyweight was 190 at the time. I pressed 250-275-291 (and believe I could have managed 300 that day). I snatched 260-380-301, but did not attempt a world record because it would not have "counted." I commenced the clean and jerk with 350 . . . made 375 . . . and then did a very easy 403. After that I jerked 420 from the shoulders.

Dave had at that time "switched back to the Squat Clean style" . . . and his letter finished . . . "am still doing Anderson quarter squats. Nothing compares with this form of power building. I work up to all the weights I have -- which is about 800 pounds -- and do sets of five. I am also performing lots of snatch pulls, working up to 420 with sets of two." (end letter). 

After a series of brilliant exploits in 1954 when weighing around 190, Dave Sheppard lifted a little less than was anticipated in some quarters when the Nationals were run off. However, his best totals to date are sufficient indication that he can bring the medium-heavyweight World Title back to America if only a little more bodyweight comes his way during the coming months.

But should the "tactical position" indicate that Dave would be better employed as a light-heavyweight when the Munich world tournament is run -- I think this could be brought about without too great a loss of strength or lifting power.

At his full 190 pounds, young Dave is in the enviable position of being able to menace no less than two weight class divisions, like Tommy Kono, and this is a distinct asset at the present time, in view of the mysterious lack of natural American weightlifting talent in the bantam, featherweight and lightweight divisions.

A few months ago Dave worked away at the D.K.B. until he reached a point where he could make a limit squat with 515 pounds.

Of course I quite realize that this young American is one of the world's greatest snatch stylists . . . but the fact remains that for a long time he has been trying to boost his Olympic total "by enlarging his fundamental basic power," and judging by his exploits during the first six months of 1954 it looks very much as though he is succeeding . . . after previously having been stuck with his Olympic total around the 900 mark to a very considerable time.

If anybody had dared to suggest a few years ago that certain forms of dead lifting could be adapted to advantage to the training schedule of an Olympic lifter . . . they would have been met with ridicule in all probability. Yet there are is all sorts of evidence on tap which tends to show that proper scientific exploitation of the dead lift might be most helpful.

The heaviest clean and jerk poundages can be made to feel fairly light once the lifter's dead lifting ability has been enlarged, and people like Marvin Eder and Anderson tend to strengthen that point of view. It is small wonder that Anderson can commence the clean and jerk at 400 pounds . . . after all, he can dead lift 750, and if he happens to be dealing with heavy stuff in training he sometimes has his hands "strapped" to the bar. (The Russians also use canvas straps to secure their grip when performing heavy repetition high pulls).

Not every lifter is bitten by the championship bug. There are thousands who are content to lift in the friendly and enthusiastic atmosphere of inter-club competitions, and an even greater number who just use the cult of weight-lifting as a means of keeping reasonably fit.

Good luck to them all I say . . . whatever their particular objective happens to be!

But for the few who promise something better, and have that vital driving ambition to excel . . . the matters I have mentioned in this article should prove useful in solving some of the problems they are bound to encounter in their struggles to improve and get to the top.

Idle gossip can often be safely discounted. But when actual evidence, such as I have set forth here, is provided -- then it is worthy of serious consideration.


Take the case of Peter George as one more example. It is not generally remembered now, but Pete George was put through a course of basic power work right at the commencement of his weight-lifting career. And when we remember that this 160-170 pound athlete has made peak lifts of 264-281-375, this type of foundation work doesn't appear to have done him any harm.

Here are a few notes from my scrapbook:

At 14 years of age he made 10 squats with 300 pounds. A year later he made dead lifts of 460 and 480, and although only a lightweight, squatted once with 420. At the age of 17 Pete dead lifted 500, clean and jerked two 100 pound dumbbells, and Continentalled 390 to the shoulders.



This great athlete commenced training with Larry Barnholth  when he was 11 years of age, and was put on a program of body-building for three years.

Here:
http://ditillo2.blogspot.ca/2009/12/ffrom-secrets-of-squat-snatch-larry.html
Note: anyone in possession of the full Barnholth "Secrets of the Squat Snatch" book willing to scan, photocopy or loan it to me for transcription on this blog probably knows it would be much appreciated by lifters everywhere. Just a thought, but a thought worth thinking about. 

When he was 17 years of age, on one occasion he made 30 consecutive dead lifts with 250 pounds, and 17 snatches from the hand with 180. He was trained to use the squat style for both the clean and the snatch, in the execution of which he is now a great artist.

The Squat style of lifting, when practiced over a period of years, is a wonderful "muscle maker" . . . and we should always remember that fact.

I can recall a remark made to me by John Davis when we were at Milan together. The great heavyweight said that dead-lifting was not part of his training. But he admitted that years ago as a light-heavyweight he had succeeded with about 700 pounds . . . and he also admitted that "if he had to" he could still rely on lifting that much.

The implication was crystal clear -- he still had the power. Well, it looks very much like Hepburn, Anderson, Kono, Sheppard and Schemansky also have the power, judging by their recent performances.




By lifting last year as a 219 lb. heavyweight at the U.S. National, Norbert Schemansky did just what I hoped he would do . . . use the occasion as a tryout for Vienna, later in the season. This athlete demonstrated a Continental Clean and Jerk at Vienna without unduly extending himself, and he also continentalled 450 and stood upright with it. His musculature was very, very impressive.

Bench pressing seems to be a set part of his Olympic preparation nowadays, and I saw him perform slowly and deliberately, with a close hand spacing, weights ranging between 308 and 340. His Olympic pressing ability is definitely improving without resorting to questionable styles.

He has to keep a watchful eye on the opposition all the time. For with phenomena like Bradford, Anderson, Sheppard and Vorobiev at home and abroad . . . the most astute generalship will be necessary in choosing his weight division this year. I think he would like to stay heavy, but should tactical necessity make a reduction to the 198-lb class imperative he may make a general advance on the best performances of the past. In any case, the fur is going to fly!





The problems connected with Basic Power Training are now, I feel, very real indeed -- and in view of their undoubted influence at the present time -- I intend to pursue the subject further in another article in the near future. 

It was a holiday weekend and all the commercial gyms were closed, but the shed at Sam Fielder's dairy farm on the Johns Hopkins campus was open as usual. Walking in, I was surprised to find Jack and Allen working out. I gave them a friendly nod (that was my first mistake) and started my regular Friday program (my second mistake). "Say, coach," Jack said, coming over to me, "could we ask you a couple training questions?" I sighed. "Fire away." That was my third mistake. What was coming my way wasn't a couple of random shots but a fusillade, a broadside.

"A lot of the guys we see in the gyms don't seem to have balanced physiques," Jack said. "They have big chests and arms and maybe legs, but something's wrong.""No traps," I said. "That's right!" he exclaimed. "How'd you know?""It's been that way since bodybuilders stopped doing some of the Olympic-style exercises like power cleans, snatches, high pulls and especially shrugs.""How come bodybuilders did Olympic lifts?" Allen asked. He had come up on my blind side.  

I took a deep breath. "When the Amateur Athletic Union controlled the sport of bodybuilding, the contestants who competed in the top shows, Mr. America and Mr. USA, were required to prove that they had accomplished a certain level of proficiency in another sport. These athletic points were critical. The easiest way to gain them was simply to lift in Olympic contests, since most of the physique men also did many of the lifts as part of their training anyway. 

And some were amazingly strong. Vern Weaver power-cleaned 380 pounds before jerking it overhead. Sergio Oliva -- perhaps the strongest of all the great bodybuilders -- snatched 290 and clean-and-jerked 360 in the 198-pound class.""Wow!" Jack said. "So why don't bodybuilders still do Olympic lifts?" Allen asked. I laid down the barbell. "When Joe Weider took control of the sport," I said, "he dropped the athletic-point concept and as a result, the physique contestants stopped doing heavy pulling exercises.”  

Without the heavy pulls, especially the heavy shrugs, trap development declined. Thick traps just make your entire upper torso look more massive and powerful. Look at photos of Sergio in his prime. traps as thick as the hump on a Brahman bull.""How come more people don't do those exercises then?" Allen asked. 

"Two reasons," I said. "Building big traps requires handling heavy weights. traps just don't respond to light weights. Most guys are content to use 225. Second, doing heavy shrugs correctly takes practice, and this can be discouraging. Instead of looking awkward, they stay with lighter weight. But that doesn't feed the bulldog."  

"Traps are real important to football players, aren't they?" Jack asked. "To help protect their necks?""Absolutely," I said. "And not just football players. Almost every athlete needs strong traps. You can hurt the neck in so many ways in sports: diving into a base in baseball, getting thrown to the floor in basketball, a collision in soccer. 

Even noncontact sports like tennis and swimming can place the athlete in a situation potentially harmful to the neck. So maintaining a strong neck is not a luxury for any athlete, but a necessity.""We do shrugs," Jack pointed out, "but from what you say, we don't use enough weight.""No, they're much more involved than that," I told him. "The traps are made up of four overlapping layers of muscle. They originate at the base of the skull, swing out and tie in with the deltoids at the shoulders, then form a wide triangle all the way down to the middle of the back.  

That's why they have to be worked with heavy weights. You have to punish traps. They're capable of moving, in explosive fashion, over a quarter of a ton. My boys aren't satisfied till they can move six big plates on each side of the bar." Allen and Jack exchanged glances. "That sounds like a lot of weight, coacht.""They don't start with that amount," I said. "First they have to master the technique. Most stay with 315 for two or three weeks before adding weight. But once they have good form, I let 'em load the bar. If their traps aren't sore after a workout, they didn't do enough. 

But when the traps are worked hard, they respond almost instantly, better than any other muscle group.""We've been doing those high pulls you wrote about in Muscle & Fitness, and they get our traps sore," Allen said. "High pulls are good to do along with shrugs because they fit into a second day of back work nicely," I told him.  

"Will you show us how to do dynamic shrugs?" Allen asked me. "Sure," I said. "You two can do them along with me. The best place to do dynamic shrugs is inside a power rack. But since we don't have one here, we can do them off the bottom rack of the staircase squat rack. 

The power rack is best because it allows you to position the bar at the exact height you want, and it's also very safe since if you happen to lose your balance, you can just step away from the bar. But that also holds true when you do them off a squat rack. If you ever happen to lose control, just let the weight go. "What's the right starting height?" Jack asked. "Mid-thigh," I replied. "If it's too high, you won't be able to get as much action out of the bar; if it's too low, you won't be able to get the bar in motion properly. Use straps because you can't shrug correctly without really being locked to the bar.  

Without straps, your grip will fail with the really heavy weights. Step in close to the bar. Very close. Set your upper body in the correct position with your frontal deltoids slightly ahead of the bar; keep your arms straight and think about pushing your feet down through the floor. As soon as the bar breaks from the pins or rack, drive your hips forward. This will elevate the bar to belt height. Using this momentum, pull the bar as high as you can, concentrating on keeping the elbows up and out. Remember, once the elbows turn back, the traps will no longer contract.""How high should I try to pull the bar?" Jack asked. 

"As high as you can," I told him. "Pull exactly as you do for the power clean. Some like to warm up with a set of power cleans to get the feel of the explosive movement. Obviously, the heavier weights will not travel very far upward, but once you've formed the pattern of pulling dynamically with the lighter weights, the heavier ones will climb a bit higher. The higher the weight is pulled, the more muscle fibers get into the act. Which, in turn, builds stronger, thicker traps."  

Jack did his set correctly, but he allowed the bar to crash back to the rack after each rep. I cautioned him: "Control the weight more at the very top. Don't let it jerk you around so much. When you allow that to happen, you're running the risk of hurting your shoulders or elbows. And it's not necessary. When the bar reaches the top of the pull, resist it slightly and hold it briefly like you would a heavy deadlift. Lower it in a controlled manner back to the rack, reset, then do your next rep. Don't rebound the bar off the rack either. Pause momentarily to make sure your body is in the correct pulling mode before doing the next rep. Do five reps." Allen then took a turn, but wasn't pulling the bar nearly high enough. 

It looked more like an upright row. "Don't think of this as an exercise, but as a feat of strength," I told him. "You are really using your entire body to elevate the bar. Your feet have to be planted firmly, your legs, hips, back and shoulders have to be tight and you have to really grit your teeth and try to move the bar higher and higher. Once it passes your belt, I shouldn't be able to see the bar move. It should be a blur. Your motion isn't bad; it's just too deliberate. When you lift your elbows up and out, do so forcefully, as you would to throw a punch." On his final few reps, Allen did better.  

When he finished, I said: "The elbows are really the key to doing this lift correctly. With your frontal deltoids out in front of the bar, the elbows have to be driven upward, with the idea of trying to touch your shoulder caps to your ears. This isn't possible, of course, but this is what you should be thinking at the top of the pull." For their second set, we put 225 on the bar. Jack did one rep, then had to step forward to control the bar. "This is a great teacher for the top of the pull," I told them. "If the bar runs forward, you're not keeping it close enough to your body and not bringing your hips through correctly. 

If you have to step backward, you're allowing your elbows to turn backward too soon." He did the rest of his set correctly, remarking, "I'm hitting my belt.""Which means you're pulling right," I replied. "I don't recommend using a belt for shrugs because you'll hit it, but some people insist they just don't feel comfortable without one.""Could we vary our grip to hit different muscles?" Jack asked. I nodded. "The basic grip is the same one you would use on the power clean, but altering the grip will allow you to work different groups.  

Some like to do the regular grip one-week and a slightly wider one the next. Others prefer to change their grips on successive sets in the same workout. When you do this, it's best to start with the wider grip and work inward since most people are stronger with the clean grip." 

We moved on to 315 pounds, and while I was doing my set, I told them: "I use another form of dynamic shrugging for variation or when I don't have any type of rack to hold the weight for me. I call them Hawaiian shrugs because that's how we did them at the University of Hawaii till we got a power rack.  

These are done outside a rack without any support between the reps. They are also beneficial for anyone who has trouble learning the exercise inside the rack, since they force you to do them correctly. They're done exactly like those inside the rack, but you have no relaxation time between reps. The first few times you do shrugs outside a rack, stay rather light. You want to make sure you have the form down before loading up the bar, and also Hawaiian shrugs work the shoulders a bit differently. This is a plus if the form is right, but if the bar starts to move around too much, you can get hurt." 

"Can you think of an instance where the static type of shrug is better than the dynamic kind?" Jack asked. "Sure," I said. "People with shoulder problems often can't do the explosive movements. Or they may have bad knees or sore backs and the explosive type of exercise aggravates those bodyparts. The static form of shrugging can be effective if it's worked hard enough and heavy enough. Too many trainers think they're getting the job done with 225. Even 315 isn't enough to build larger traps. You have to get up in the 400-pound range to get results.  

When doing the static version of the shrug, lift the weight as high as possible, then resist it at the top for a couple of seconds on each rep. If you get an electric jolt through your neck when you do shrugs, you're doing 'em right. And, of course, the true test of whether you handled enough weight or pulled hard enough is if you're sore the next few days. "Should we do the high pulls on one back day and the shrugs on the other?" Allen asked. "Or should we ever put them back-to-back on the same day?""Either is fine, but you might want to cut down on the sets the first time you try training them back-to-back. 

Four sets of high pulls, then three or four sets of heavy shrugs. That would certainly attack the traps." Jack and Allen nodded. "That's what we want. Traps make the man.""You said it," I agreed.

Thanks Again to Liam Tweed! 

Tommy Kono

"Tommy Kono's colossal Front Squat with 420 pounds for 2 repetitions ranks as a most fabulous feat of strength, and I am reminded of the occasion, about 18 months ago, when he made 35 Deep Knee Bends from the back of neck with 365 pounds loaded on the bar." - Charles Coster

Here is another article on Basic Body Power by Charles Coster: 

The article above contains sample exercises.

Part One of this Three-Part Series is Here:

Basic Power Possibilities

Fresh Evidence

Before delving any deeper into the details of the Basic Power phenomena . . . I would especially draw the attention of my readers to finding a couple of pictures of that fine Egyptian lightweight Khalifa Gouda which depict him making a Snatch with 264 pounds, and show him in the Split Clean position with a bar loaded to no less than 330. 

Said Khalifa Gouda

Not One of the Photos Mentioned

To my way of thinking these two illustrations speak volumes, and the lesson they clearly show we cannot afford to ignore . . . for Gouda lost control of both these lifts. 

When a lifter undertakes a peak lift, and succeeds in getting a Snatch to extended arms length or a heavy Clean to a shouldered position . . . HE HAS PERFORMED THE MOST DIFFICULT PART OF HIS UNDERTAKING. 

When he loses control of the bar at this stage -- months of heartbreaking toil and sweat suddenly add up to nothing. He has failed, and failed just at the particular point where the task was to all intents and purposes accomplished.

Why should this be so? Why is it possible to find hundreds of similar parallels, if we take the trouble to consult the statistical evidence at our disposal covering the last few years? 

If a lifter fails to get a heavy weight to an arms' length Snatch position . . . he has reasonable cause for failure. If the athlete tries with might and main to tear a heavy Clean up to the sternum for fixing, but is not powerful enough to pull the bar sufficiently high for the vital fixing to take place . . . no one can complain when the bar thuds back onto the lifting platform.

But when the bar IS at arms' length overhead, and, when the Clean IS high enough to fix at the sternum -- the hardest and most difficult phases have been accomplished . . . and failure to fight through and finish the operation in the proper manner should seldom occur.

Literally hundreds of instances like these two occur during the course of a year, and I feel convinced that the solution to the problem lies in a greater application and mastery of fundamental basic power principles.

Khalifa Gouda has a wonderful turn of speed, his timing is good, his style is perfect, and he lifts with considerable spirit. Providing that each lift goes according to plan . . . all is well. BUT, if he is called upon to rectify a slight error of judgement, direction, or elevation HE IS NOT SUFFICIENTLY BASICALLY POWERFUL TO DO IT. As we know from bitter experience . . . the perfect technical execution of a lift can never be guaranteed on important occasions. To overcome of safeguard oneself against such difficulties a special type of basic power training should be incorporated into the normal preparation routine. This CAN be done, and what is more, some of the top-flight lifters are already doing it.

An outstanding example of what a young and inexperienced lifter can do along these lines was provided by the Russian middleweight Fedor Bogdanovski at Vienna last autumn. This 23-year old soldier knew he was up against a very difficult task -- but he set to with a will, and, when the battle was over he found himself with an 887-pound total to his credit -- occupied second place -- and was only 5 pounds behing Pete George's winning total.

Here are some of the things we saw him practice in training. Being a fore-and-aft (split) stylist, he found that his balance was somewhat uncertain when in the full split position. To strengthen himself for the championship ordeal he would take a 242-253 Snatch to the overhead position, and practice bending and straightening his front knee while in the split position. The same bending and straightening maneuver with the front leg was performed while holding a 330-pound Clean at the sternum, and sometimes he would "hop" his front foot a little to the left and right before making another front leg kneebend and finishing the set.

With some of these power building exercises he would lower himself to the extreme limit possible -- before pressing himself backwards and upwards. I also saw this lifter Squat Clean a weight one day, and make a few squats in front of the neck (front squats), but I could not ascertain the weight of the bar.

This lifter displayed unusual mental tenacity and determination to succeed when he lifting against Stan Stanczyk and Pete George. His Press of 270 was a second lift, and he failed to elevate 275 with his last attempt. His style is rugged, not a military, but not nearly so "lay-back" as some of the lifters there. Once he had a Snatch at arms' length in the split position . . . he hung on like grim death until he had forced himself to stand upright. His determination was outstanding in this respect and was in greater evidence than ever when the Clean and Jerk was being decided. The U.S.S.R. trainers were delighted with the way he was conducting himself on his first World Championship appearance, and Bogdanovski himself did not appear to be at all nervous.

Anyone who watched him make his three successful split cleans with 340-347-358 might be excused for wondering whether the squat style was so superior after all. This lifter is going to be a difficult man to beat in a few months' time . . . that was the general opinion. And it may be that Tommy Kono will be the only man capable of keeping this Russian in second place.

The contrast between Gouda and Bogdanovski in training methods is very marked. The Egyptian is one of the world's most polished performers, but having executed the most difficult part of two heavy lifts . . . he failed to make the leg recovery movements, and this fact brought his skill to naught. 

The Russian, lacking many of the finishing touches of technique, tore his weights upward with the greatest determination, and having brought three snatches to the arms' length position, and fixed three cleans at the sternum. HE MADE ALL HIS LEG RECOVERY MOVEMENTS WITH COMPARATIVE EASE, despite the heavy weights he was handling. There is a great object lesson here, and it is up to all lifters interested in competitive matters to read the lesson correctly. 

It is useless to train for superlative style and mathematical precision ALONE. All lifters should arrange their training in such a way that they develop a margin of power reserve that can be brought to bear when crisis points are encountered during the Snatch and the Clean. 

The ability to come up from a deep leg-split position with poundages that are progressively much heavier than any that can be snatched or cleaned in competition is a MUST for training routines if the athlete really wants to reach his peak poundages within the confines of the three attempts allowed.

These safeguards and precautions are only logical after all, and they have been neglected for far too long in my opinion. 

How many lifters have ever tried to support overhead 100 pounds more than they could Jerk? How many practice the preliminary Jerk knee-dips with an additional 150 pounds on the bar? How many have ever tried their hand at "Dead Hang Jerking" I wonder? There must be quite a few who haven't even heard of this form of lifting. And yet Dave Sheppard thought it sufficiently important to investigate a few years ago. 

Note: Dead Hang Jerking is done without any preliminary "knee dip and upward heave" and has to be brought about just by suddenly lifting the feet off the floor -- accompanied by a lightning-like straightening of the arms. The object being to try to get the elbows locked before the feet contact the platform in the split position.

How many can make top jerks with a really deep leg split -- and yet repetition work done in this way is a great Basic Power Builder for the hips and thighs . . . just where a god margin of extra strength is needed. 

Power Lifting 

A good deal of time might be saved in training if a sensible amount of Power Snatching and Power Cleaning were substituted for the seemingly endless sets of repetition work one so often encounters.

The only nation's lifters that don't seem to make use of Basic Power methods are the Egyptians . . . and, as can be seen, they gained only one place at Vienna last year.

The Russians and Americans on the other hand seem to realize that the MORE a lifter can Power Snatch, Power Clean, and Power Jerk without the use of a leg-split the MORE weight he will be able to elevate when limit tryouts are periodically put into effect.

One day in the training room at the rear of the MünchnerhofHotel in Vienna, Norbert Schemansky made a Clean and Jerk with 380 pounds without a normal leg-split . . . he just moved his feet slightly "outwards" (towards the end of the bar) when receiving the weight at the sternum and the weight was power jerked overhead.

I was in the Russian training quarters one evening when about eight bars were in use, and about a dozen lifters were present. Each lifter pursued the wise precaution of making some lifts on as many different bars as possible. Light precision movements on a certain bar would be followed up often with power movements on another appliance. And after this perhaps some fairly substantial normal lifting would be undertaken on a third bar. On this 

On this occasion I saw Saksonov take a workout on the Press and the Clean, and to our amazement he used the fore-and-aft (split) leg movement throughout, eventually working up to a 286-pound Clean. After which, with the trunk held in a semi-upright position -- he performed several sets repetition Power-Pulls for the Clean.

Udodov, who was preparing to surprise everyone by making a featherweight appearance . . . made single Power-Pulls for the Snatch, using 264 pounds. He also Power-Jerked 275 with practically no foot movement, and Cleaned the weight in much the same manner.

Lightweight Dmitry Ivanov worked up to a 209 pound Power Snatch after warming up with plenty of graduated poundages. He likewise secured his hands to the bar with canvas straps and undertook heavy pull-ups for the Clean.

The entire room was a hive of activity and it went on for about two and a half hours. Being a keen student of these things I found myself wishing that I had about three pairs of eyes at times -- there was so much to be seen, and all of it good quality stuff. 

Little Farkhutdinov kept to repetition presses all the time, and must have pressed 209 pounds at least 20 times during the workout . . . sometimes getting two reps. He is 28 years old and holds the U.S.S.R. Bantam Press Record at 225 pounds. 

This lifting took place at the Soviet Army Headquarters, which were situated in one of the Palaces. Half a dozen wooden platforms had been laid out over a very nice inlaid marble floor. The tables and chairs were at one time the property of royalty -- with white and gold woodwork and crimson tapestry upholstery. Overhead, four large cut glass chandeliers provided the lift. It was a strange setting for a festival of weightlifters -- and one that I shall not easily forget. It was all very, very interesting, and most educational to watch.

Stan Stanczyk's big bodily reduction to the middleweight division was an interesting experiment at Vienna -- especially in view of the Basic Power Training he had undertaken earlier. But unfortunately he did not have a fair opportunity to show us what he could do, as the sad news of his mother's death was received, and he left by air for home as soon as passage could be arranged.

With only one Press, two Snatches, and one Clean and Jerk to his credit he showed us a glimpse of his real worth by totaling 859 pounds.

When weighing only about 3.5 pounds overweight in the States he twice cleaned 370 in terrific fashion, but he just couldn't gear himself up to do the same thing in Vienna, and small wonder, all things considered.

Some idea of the modus operandi used by the champions came my way a few months ago when Stan wrote . . . "I am working for Leg and Back Power more than anything else so far. Recently I have lost quite a lot of bodyweight and am now around 177 pounds. For back strength I am performing Dead Lifts on a box with 460 (5 reps). I am working up to 500 (3 reps) . . . and then I will go into a schedule of regular Dead Lifts." He continues . . . "I am doing Fore-and-Aft Leg-Split 'dips' (bending and straightening the front knee) with 300. I am doing regular Squats with 375 (5 reps) and intend to work up to close on 500. I perform Cleans and Snatches 'without moving my feet' and have cleaned 300 (3 reps, the 2nd and 3rd from the hang). I have made on single with 325 after only a few weeks training on it, and I am 'going strong'." 

His best total at a reduced bodyweight last year was 890 . . . so it will be curious to see how he fares in 1955, for he is far from being a spent force in spite of the intensive competition he is up against at the present time.

Incidentally, Power Snatching was one of John Davis' favorite procedures, and he had more than one way of performing them. At Stockholm one afternoon I saw him make a beauty with 280 that brought forth many appreciative "ahs" from the watchers. When a Power Snatch got really heavy Davis would slide one foot about 18 inches to the rear and ease himself slightly downwards as his elbows worked into the lock.

I am honestly of the opinion that fundamental basic power when applied correctly can be of the greatest possible assistance to competitive Olympic weightlifting progress. But as my personal views may not carry as much conviction as I would like . . . I have concentrated as much as possible on the things that the champion lifters have told me -- and the things that they have actually been seen to do with the naked eye.

If Basic Power training occupies the important position which I think it will in the near future . . . then I hope to make a few more observations in due course. 

Note: See Part Three. 

         

 

Courtesy of Liam Tweed! 

Part One is Here: 

Part Two is Here: 

Another Charles Coster Article on Basic Body Power for the Olympics is Here: 

Part Three: In Conclusion

 

 In bringing my series on Basic Power and the Olympic Lifts to a close, I feel bound to make a few observations on the Two Hands Olympic Press, in view of the revolutionary alteration in technique which is taking place nowadays. 

Whether these three articles of mine will be read by beginners, intermediates, or advanced weight trainers it is impossible to tell. But all of them have one thing in common . . . they all desire progress.

The modern Continental of Olympic Press, as seen performed by the world champions, bears practically no resemblance at all to the Military Press of the past.

Just how this change has come about it is difficult to say. Lifters and trainers have been nibbling away at the written definition of the lift over a period of years . . . and more and more lay-back of the athlete's trunk seems to be allowable with each succeeding world tournament.

At one time a lifter would be "glared" at and reprimanded if he attempted to use a wide hand-grip, even though he was standing in a perfectly upright military position. Today many of the top flight Olympic men not only use as much lay-back as they think they can get away with . . . they use maximum hand spacing as well.

Naturally the Press records are soaring as a consequence of these gradual infiltration tactics -- and some astonishing poundages are being handled with the skillful exploitation of the new techniques.

The Russians keep themselves swathed in thick track suits, and make quite sure that the pressing muscles are thoroughly warmed up and and gorged with blood before they mount a platform for an important contest. I sometimes wonder if other nationalities are paying sufficient attention to this very important detail. No field or track athlete would dream of making an all-out effort without first of all inducing the correct flow of blood into the muscles and tendons that are going to be worked to the limit.

Now that a much wider range of movement has found its way into the Olympic Press, the scientific "steaming up" of the lifter beforehand assumes a vital importance. And, similarly, now that more powerful muscle groups are being brought into play, it is very probable that progress can be quickened by the lifter exploiting certain well known body-building movements such as the Press on Bench, and the Press on Inclined Board . . . (at varied angles -- and using both dumb-bells and barbell).

It is very doubtful whether the practice of the Press by itself will enable certain physical types to acquire the heavy degree of musculature that is so obviously necessary if steady progress is to be maintained.

Most lifters know from experience that after a time the use of normal repetition Press movements practically ceases to be a "muscle making exercise." Muscular ache tends to disappear -- simply because the person becomes accustomed to a certain type of arm movement. And when this state of affairs obtains . . . muscle ceases to be made, and the athlete's desire to handle a heavier Press is brought to a standstill.

For anyone who has a major interest in mastering his Press training difficulties, I would suggest that: One night each week his workout should be limited to muscle and power building routines for the Press alone; that if necessary he adopt extraordinary measures such as specialized triceps and deltoid tendon-building exercises (numerous sets) . . . and that these things, together with Inclined Board and Press on Bench work . . . should be used in conjunction with, and alternately, to normal repetition Olympic Press procedures.

The whole of the upper trunk musculature must be made to ache and ache intensively if a substantial addition of fundamental basic power is to be built into the lifter's physiqu.

People who gravitate to the weight-lifting world usually do so because they are interested in strength. The Press is almost a pure strength lift . . . but there is no easy way to success . . . only hard work, of the right type.

As I have observed before -- some can make a maximum of muscle with a minimum of effort . . . and they are the lucky ones. Some people explain their condition by making frequent use of the term, "good leverage" or "bad leverage," and about these two aspects a multitude of words might be written. So I will say only this: If your skeletal lengths lead you to believe that your leverage is not ideal for the Press remember that your present limit lift is made with your present muscular condition, plus whatever the true facts of your skeletal leverage happen to be.

It follows therefore that if favorable leverage types can make progress by adding extra muscle and sinew where it will do most good . . . less favorable types of leverage can be helped the same way -- since ADDITIONAL TENDON DEVELOPMENT will enable bad or indifferent skeletal leverage to force its way past previous sticking points that were encountered when less thew-power, or whatever you prefer to call it, was available for the task.


The Seated Press, with dumb-bells and with barbell, from both the front and back of the neck positions . . . these form valuable variations that will enable the lifter to undertake a long and intensive effort, without the risk of getting stale.

The "Inverted Press" is a routine that I can from personal experience in the past recommend thoroughly. The idea is not a new one . . . nothing is new in weight-lifting . . . but I re-discovered it and found it very effective indeed for building increased pressing power, and in the promotion of additional worthwhile muscular growth.

Just go into a Handstand with your hands "raised" about five or six inches off the the floor, and rest the tips of your toes against a wall. Bring your feet down the wall until your calves are roughly horizontal at time your arms are extended. Raise and lower the body, without moving the feet. Fix weights around the waist when possible. Try, after a suitable breaking in period, to perform 40 or 50 press-ups in sets of 5, 8, or 10 repetitions.

Struggle hard to work up to using 50 to 80 pounds of weight -- for limit reps and singles. When you have really become toughened to the routine, try to keep your body supported an moving on your arms, continuously, for five minutes, forcing yourself to perform "half-arm dips" and then "quarter-arm dips."

This weigh training maneuver is a colossal muscle builder and involves the entire arm, shoulder and back musculature. It is a continuous tension muscle and power building exercise and even hardened weight trainers will be amazed at the effects it will have on them over time.

It importance of the Continuous Tension method cannot be overestimated in building up additional muscle power. At all stages of this inverted press maneuver the muscles are kept in a terrific state of tension, and because of this, when normal Press routines have been exhausted . . . I believe an imaginative lifter could find means of making this exercise more effective in building up Pressing power than any other type or "assistance" training.

When normal routine reps are indulged in for Pressing, the tension occurs mostly at the start, when the deltoids and triceps are in the "extended" position. As the arms move upwards, tension occurs up to the crown of the lifter's head level, roughly speaking. And from the onward the tension tends to decrease.

In other words, unless the individual in unusually favored by nature in the makeup of his particular physique, the practice of normal overhead pressing is not favorable, by itself, to the acquisition of maximum muscularity. The possession of maximum muscularity in my humble opinion must be augmented by the practice of a wide variety of heavy muscle-making arm movements.

The acquisition of steadily improving pressing power in the long run can only be accomplished if the lifter succeeds in substantially "altering" the shape of his body . . . and this cannot be accomplished by the use of "easy" methods.

Face facts therefore -- and you will get results in accordance with the effort that you as an individual are willing to make.

Hepburn, Davis, Schemansky, Kono, and the youthful Marvin Eder are not noted for their unique skeletal makeup . . . but they are noted for their "power" . . . and power is something that can be gradually built up over a period of time -- always bearing in mind the fact that "Rome wasn't built in a day."


The Standing Power Press is something that most topnotch lifters indulge in, and I saw both Vorobiev and Lomakin workout this way at Vienna.

Using plenty of "Oomph" and unrestricted movement when pressing, these men accustom themselves to handling very heavy poundages at the shoulder, and then press them "anyhow." It is not difficult to analyze the theory behind such methods, and they obviously have much to commend them.

One of the most outstanding characteristics of the "modern" Olympic Press to my way of thinking lies in the way the lifter "swings" his elbows to the side and backwards the moment the elevating movement is commenced. Under no circumstances is the bar allowed to travel forward, and under no circumstances are the upper arms or elbows allowed to travel to the front of the lifter.

At the commencement of the lift, the Pelvic region is thrust forward, the shoulders are laid back, the lifter's chest is raised as high as possible so as to form a substantial "rest" for the bar whilst waiting for the referee's clap signal to commence pressing.

The Russians do not "rest" the bar behind the sternum bones . . . the bar is always positioned in front of the sternum, and sometimes as much as two inches below the sternum, according to the preference of the individual.

With practice, a solid rest on the chest is obtained for the bar . . . and as a consequence of this most of the tiring strain of supporting the weight is removed from the lifter's arms prior to the clap. He is therefore favorably positioned to impart a powerful "drive" when the movement is started, and the Russians have brought this to a fine art . . . hence the soaring poundages.

Ivan Udodov was an eyeopener in this respect at Vienna last year. I have seen lifters make a Jerk slower than this Russian featherweight negotiated 220-231-236 pound presses. Both Udodov and Chimiskayan had been thoroughly "steamed up" and "prepared" before coming onto the platform. The veins in their arms and deltoids spoke volumes to the flushing their bodies had undergone beforehand. Where care and attention and thoughtful scientific preparation are concerned, these Russians leave very little to chance.


IF

If I had by youth and weight-lifting days to go through all over again, and possessed the current knowledge and experience that have been so hard to accumulate . . . I would divide my training efforts equally between polishing up my timing, speed, and general skill, and the intensive development of fundamental Basic Power techniques.

The Two Hands Clean and Press constitutes a fine natural foundation for the other two Olympic lifts. Since the ability to Clean ever greater weights to the sternum without a leg split is basic power preparation for the preliminary movements of both the Snatch and the Clean (with leg split).

In a like manner, a lifter's pressing power forms a fine firm foundation when heavy shoulder jerks are undertaken, and similarly influence the lifter's power when finishing the arm movement of a Snatch.

If I had my time over again . . . I would treat the Olympics are FOUR lifts to train on . . . not just three . . . and the Jerk from the Shoulders I would strive to keep at least 30 pounds ahead of my best Two Hands Clean, for obvious reasons.

There is a definite relation between power cleaning without foot movement and the normal competition clean with leg split . . . and the more weight the lifter can force himself to handle without a split, the more he is likely to succeed with on important occasions.

So, providing that I was succeeding in maintaining a reasonable amount of speed and style I would concentrate the utmost attention to improving my pulling power for the Snatch and the Clean. And if and when "obstacles" were encountered . . . I would make a point of dividing the areas of the upward pull into different sections . . . and the weak spots I would work and work and work until the weakness was ironed out.

If I kept missing a certain Snatch poundage in competition after having done the most difficult part (i.e., got the bar to arms' length in the leg split position) . . . I would not waste further time and labor on ordinary routine repetition work. I would know that my problem lay in controlling and learning to get up with a much higher poundage than I was likely to attempt in public for a long time . . . and the logical fundamental basic power procedure is too obvious to mention.

Lifters all too often rely upon a blinding turn of speed, coupled with absolutely hair-trigger balancing. But these things, sad to relate, cannot always be brought forth when it is most necessary.

Valuable dividends might be gained, for instance, if the lifter were to try to make a successful lift . . . by using a bar that had been deliberately "lopsided."

The same line of theory applies to the exploitation of the Clean, of course. When a lifter gets a heavy Clean as far as the sternum, he has performed the most difficult part of the lift. Getting up from the split position should be the easiest part, providing that other essentials of training have not been neglected during his earlier preparation . . . but how many lifters in our country take the trouble to make Basic Power recovery movements off a pair of adjustable stands, I wonder?

The use of unevenly loaded bars for use in recovery movements on the Jerk, the Snatch, and the Clean would tend over a period of time to promote a "compensating faculty" in the mind of the lifter. He would learn to make a split-second adjustment with practice, and this I think would prove most valuable for competition when limit lifts were being taken.

The purchase of basic body power apparatus may present certain difficulties. But the possession of a few lengths of aluminum builders scaffolding, with the conveniently shaped clips that screw up securely, would enable your club to make a strong B.P. machine to their own design in a very few minutes, and at very little cost. Other apparatus can be made as well, at very limited cost.         

Tommy Suggs and I have known each other since we were collegiate lifters in Texas. When he brought me to the York Barbell Company in 1965 to be his assistant editor at Strength & Health magazine, we started training together. It didn’t take Tommy long to figure out that I was an overachiever in the gym. He quickly determined that he didn’t need to do as much work as I did in order to be successful. He made it a rule to do half of what I did.

Which program produced the best results? On paper it appears that I would make the higher lifts, since more work translates to progress. At the end of our lifting careers, however, we’d posted the exact some totals for the three Olympic lifts – 1,035 – and our bests on the press, snatch and clean and jerk were nearly identical as well.

Tommy’s condensed program worked well for him, and he was smart enough not to be lured into a more extensive routine. On the other hand, had I done the abbreviated program that worked so well for him, my strength would have suffered. We simply had different training requirements. We still do, in fact. This basic variation in individual needs is one of the most difficult aspects of strength training for many people, especially beginners, to understand.

Any program that is publishes in a magazine or a book is no more than an outline – a list of suggested exercises – and not a magical formula. The main reason it takes several years to achieve a high level of strength fitness is simply because it takes a great deal of experimenting before you finally come up with a routine that fits.

In addition, we all discover to our dismay that the program that lifted us up to one level may not be nearly as efficient in moving us to a higher one. Needs also change as you get older, although the basic principles of strength training don’t. That’s why you must incorporate them in any program, no matter what changes you’re making.

I’ve repeatedly expressed my belief that the best strength program is one in which you work all the major muscle groups in each session. Older trainees and those who are no longer involved in sports can often use some form of the split routine. My philosophy, however, is based on doing a core movement for the shoulder girdle, back and legs at each workout. That said, it’s time to elaborate a bit on the selection process.

Some people are perfectly satisfied to do the same core exercises year-round. My friend Jerry Hardy has been doing the exact same routine for 20 years. It brings him the results he wants, so he’s never altered it. Most people, though, feel the need to change their routines every so often. They grow tired of doing the same exercises. Plus, they often hit sticking points on certain movements an start to make gains again when they change to others. Using different exercises also lets them hit some neglected muscle groups, and this is a good thing.

The main point to keep in mind if you do decide to change your exercises is to make certain the new movements are as demanding as the ones you were formerly using. In far too many cases people substitute a much easier exercise. Part of the reason for this is that health clubs and spas encourage the practice. They’d much rather hurry their members through a battery of machines than have them do heavy training, which takes a couple of hours. I believe that a fitness facility that promoted strength training would make out extremely well. When done properly, strength work doesn’t take all that long, and it’s my opinion that those who put hard-earned money into memberships are growing tired of being given weenie routines that don’t require them to break a sweat. Get them stronger, and they’ll become so addicted that renewal won’t be a problem.

I watch many people switch from deadlifts and bent-over rows to T-bar rows and lots of sets on the lat machine, and from full squats to leg presses and a circuit on the leg machines. I’m not suggesting that T-bar rows, lat pulls and leg presses aren’t useful, for they are. If you use them in place of more demanding exercises, however, you’re not going to get as strong.

Take a step backward in strength training and you’re suddenly caught in an insidious trap. People say they change exercises because they want more variety, but in truth it’s because they want an easier routine. Unfortunately, any exercise that’s easier is less effective.

On the other hand, it’s perfectly permissible to substitute clean high pulls for deadlifts or snatch high pulls for bent-over rows, for both are very demanding. They’re more dynamic as well, and they do stimulate different muscle groups. You can also do lunges instead of squats on the light day, for lunges are very tough when you work them hard. Or you can do jerks instead of overhead presses for a few workouts

When changing your routine, always maintain the heavy, light and medium concept. That means you substitute a difficult exercise for a difficult one and a less demanding one for another of equal effort. You just want to make sure the substitute exercise is as least as exacting as the one you’re dropping.

Another factor to consider when you alter your routine is workload. The problem usually arises on the light days – not so much because the exercises are too demanding but because the total amount of work performed is too much for the light day requirement. That’s particularly true when trainees are on a four-day-a-week routine and use Tuesday as the day they throw in lots of auxiliary exercises. Over time they add increasingly more light movements, to the point where the total amount of work performed actually exceeds that of the heavy day. The intensity may be lower than it is on the heavy day, but if they continue with the program, progress soon comes to a halt.

There’s a school of thought that it’s better to do only two core exercises on the heavy day and work the third muscle group lightly. The folks who believe this feel that if they squat and pull heavy, they just don’t have enough energy left to fully apply themselves to a hard upper-body exercise. They prefer to come back on Wednesday and do their heavy upper-body workout. I’ve had some trainees who did best when they only worked one core exercise per session: heavy squats on Monday, benches on Wednesday and pull on Friday. Then they filled in with light and medium exercises for the other bodyparts accordingly, always putting the light workout after the heavy one.

I also suggest that trainees have one special routine they use when time is short. I have a great deal of control over my training time, but I still end up using this abbreviated workout, which I call a Bridget Fonda, a couple of times a year. It’s short and sweet – but far from easy. My Bridget Fonda routine consists of squats, power cleans or high pulls and some form of pressing, depending on what equipment is available. I do five sets of each in a circuit, without resting between sets. I can complete the entire workout in 15 minutes if I have to. If I decide to do something extra, I add some beach work and ab exercises.

I use my Bridget Fonda workout when I’m pressed for time and also for my light day when I’m on vacation and not really motivated to spend a lot of time in the gym. It doesn’t really matter what routine you use, but if you don’t have one ready and merely attempt to hurry through your regular program, you’re going to leave the gym in a negative-state. With the Bridget Fonda routine, however, you leave completely happy because you did exactly what you set out to do.

I receive quite a few inquiries concerning the best formula for sets and reps in a strength routine, as well as how to jump weights from the beginning to the final set. Strength training is, in fact, a science, and the recommended sets and reps are based on research. Studies have proven conclusively that four to six sets of four to six reps produces the best results. I always use the mean, five sets of five, because it makes the math so much easier. This is especially true for any coach who works with a large group of athletes.

The above formula applies to the majority of the core exercises but not all of them, which I’ll explain below. Five sets of five is very beneficial for beginners and some intermediates, as it helps to establish a firm strength base. When you use five reps, you work the attachments and also hit the muscle bellies in a balanced manner. Five reps is also a good number for teaching technique. Sometimes when people are learning a new exercise and try to do 10 or 12 reps, their form begins to falter on the last few reps because of fatigue or lack of concentration.

Once trainees move to the intermediate or advanced levels they need to vary their set and rep sequence. For example, they should do some lower reps so they can overload their attachments. If you only do five reps in the bench press and decide to test yourself with a max single, you’re going to be disappointed simply because your attachments aren’t adequately prepared. The lower the reps, the more the tendons and ligaments are involved. Consequently, any successful strength routine will change constantly so that at various times you do fives, threes, twos and singles.

As mentioned above, there are exceptions to the five-sets-of-five-reps guideline for core exercises. The two lower-back movements, good mornings and stiff-legged deadlifts, are best performed for slightly higher reps – eights and 10s. On those exercises I believe it’s better to increase the workload by lifting less weight for more reps. That way you can perform the exercises more correctly, with less stress to an easily injured area. For example, if you can handle 220 for eight on good mornings, you can probably use 250 for five. The extra weight would force you to alter your mechanics to counterbalance it, however, and that changes the nature of the exercise. It also increased the stress potential, as this is a very direct lumbar exercise. Using 315 for eight reps is certainly tough, but it’s not nearly as tough as trying 350 for five. What’s more, you actually lift a greater workload when you use the lighter weights and higher reps.

High-skill movements are also exceptions to the five-sets-of-five rule. You can do the fives on warmup sets for such exercises as power snatches, full cleans, hang cleans, jerks off the rack, front squats, clean and jerks, snatch high pulls and clean high pulls, but once the weight gets heavy, you should lower the reps to triples at the most.

I include front squats in this group, although they’re not really in the same category as the other exercises. I recommend using lower reps for front squats because the rack always starts to slip just a bit after only the first rep. That makes the second and third even harder, and, if the bar is allowed to slip farther and farther, it places a tremendous amount of stress on your wrists. It’s better to do a few extra sets with lower reps so that the bar remains firmly on your front deltoids.

You should also do auxiliary exercises for much higher reps. You perform these at the end of the workout, when your energy is waning, so low reps are not recommended. In this case high reps stimulate the muscle bellies, which is what you're trying to accomplish. I use the 40-rep rule for all the auxiliary exercises, with the exception of calf work, on which I run up the reps even more. Forty reps translates as two sets of 20 or three sets of 15 or 12. The rule applies to all biceps triceps, deltoid, lat and leg exercises, including leg extensions, leg curls and adductor work. For calves I do three sets of 30 because I think you have to abuse your calves if you want them to get stronger.

What about those exercises you perform with bodyweight, like chins, pullups and dips? Basically, I stick with the 40-rep rule. In the beginning stages, though, many can only do five or six chins, so in that case I allow them to cheat a bit. Eventually they’re able to do at least 10 reps in a set, at which point they can satisfy the rule.

What about ab work? I recommend one set of ultra-high reps, doing at least one exercise for the lower abs and another for the upper abs at every session. The hyperextension is another movement you should do for high reps. I’ve observed that trainees who use resistance in the form of a plate held behind their head on this movement start to twist and break form when they get tired. That’s potentially harmful to the lower back, so it’s better to use no weight and run the reps up.

The procedure for selecting the poundages you use on an exercise seems to confuse a great many people. I receive more inquiries on that facet of organizing a program than any other. Perhaps it’s so basic that people believe they’re missing the point by keeping it simple and logical. Here’s a few helpful guidelines.

Always begin with a light poundage. The truism is that you can start too heavy, but you can never start too light. One of the greatest bench pressers I ever trained with always did a few warmup sets with the empty bar.

You should balance the jumps from the first to the final, heavy set as best as you can. The first few sets are warmups to prepare you for that last set. They not only prepare the muscles and attachments physically, but they also let you hone your form and feel the progressively heavier weights. For example, let’s say you’re planning to do 225 on your final set of bench presses. Your sets would look like this: 135, 165, 185, 205 and 225, all for five reps. If you plan on squatting 315, you’d do these jumps: 135, 185, 225, 275 and 315, again for five reps.

Why not use the pyramid approach, I’m often asked, where you start with 10s and go to eights, sixes, fours and then hit your final set for the required number of reps? That technique is not as effective for most people, because it requires too much work before you attempt the final set. The idea is merely to warm up the muscles without tiring them, and that’s best accomplished with five reps. You can do higher reps after the heavy max, but if you do it the other way around, you’re going to adversely affect your last set.  

Some trainees prefer to do the fourth set with a weight that’s fairly close to their final set. The smaller jump to the max feels better to them, and in the above squat example, they’d take 295 on their fourth set rather than 275. Others like to handle a lighter weight on the fourth set and take a big jump to their max, feeling they need to conserve energy for that main effort. They’d take 225 or 265 on the fourth set, then go right to the heaviest poundage. Which works best? Only trial and error can supply you with that answer, because, once again, everybody is different. 

What about warming up for a max single? Start light, the same as you would if you were going to do a heavy set of five or three. Do at least three warmup sets of fives, then go right to singles. Typically, I find it’s best to take the first single with a weight you can triple, then proceed from there. If that attempt was ridiculously easy, take a large jump. If it was hard, take a small one. Some folks thrive on big jumps, swearing they get geared up better that way. Others like to creep up on their personal records with small increases. Both methods can be effective – just as long as you don’t take so many intermediate sets that you tap into your strength reserve before attempting a P.R.

One final work of wisdom. Once you have a program that brings you results, stay with it. 

 

Tri-Bomb Your Thighs to Massive Size

From Muscle Builder, March 1964

Command decision! That's what it takes to build the big, powerful legs you desire. It can't be done with half-measures or through "when I feel like it" workouts. The thigh muscles are some of the biggest in the human body; they need a lot of work; they thrive on heavy work; and there is no way to supply that work without draining your energy reserves to a great degree. 

The Tri-Bombing technique I am going to describe works on any body part, but can be especially productive for the thighs. 

What is Tri-Bombing? 

In case you missed last year's August issue that featured an article on Triple Range Training, I shall fill you in quickly. It will not only build bigger, stronger legs, but it will also produce better shape because it attacks them at different points of contraction, and it can help you to reach more fibers in a shorter period of time. 

Your Unused Muscles

If you don't make a rugged demand through exercise on ALL your muscle fibers, the unused sections of a bodypart can lag behind. Remember this: No matter how long, how hard or how often you exercise a muscle group, only those fibers which are stimulated will grow larger. 

As an example . . . you may do the standard Two-Arm Barbell Curl for innumerable sets and reps, until your arms feel as though they are dropping off . . . 

 . . . yet this exercise is so circumscribed in its overall effect that many thousands of muscle fibers in your biceps remain unused, untouched, unexercised! 

Why Your Legs Don't Grow

Your legs fail to acquire their fullest development, just as your arms do, when you limit your exercises to the standard movements done in a never-changing manner which works the muscles in a general, overall way. 

Just doing regular Squats will get a lot of the muscle fibers, that is true . . . but a lot more remain unexercised. When these unused fibers are at last attacked with other exercises from unusual angles, which means working them from different points of contraction . . . then, and only then will they grow to their greatest size, power, and shape. 

How Tri-Bombing Works

Let me now show you how the Tri-Bombing method works in terms of the Squat. Under normal usage, following accepted squatting technique, you load a barbell with a weight heavy enough to permit 10 to 12 reps per set with hard work. You place the weight across your shoulders, and squat until your buttocks are well below parallel position. 

Fine . . . you will have activated many hundreds of thousands of muscle fibers. But though you do set after set you will still be exercising only those initial fibers . . . hundreds of thousands more lie in wait. So far you have exercised the frontal thighs. 

Now the remaining fibers wait . . . 

. . . but to their disappointment nothing happens. 

They didn't even get into the act at all, because the next thing you do is lie prone on a leg curling machine and exercise the legs muscles . . . the backs of the thighs. Then you do several sets of leg extensions which again work the frontal thigh muscles. 

You may have done lots of sets, heavy poundage reps, you may have worked until you almost dropped from exhaustion, but still you will only have a partial leg development to show for your efforts! 

Now, it is not only that you used just standard movements done in the usual ways that failed to engage the unused muscle fibers . . . it is the fact that you can handle just so much weight in these movements. There are many factors that prevent your handling heavier poundages, and as long as you continue to exercise in this anachronistic way you will experience the same difficulties and your muscles will grow only through those fibers that you regularly attack.

Angle Squats

If you do Hack Squats in addition to regular Squats, countless thousands of other thigh muscle fibers are worked . . . and your legs improve considerably. Do the Front Squat, with the bar held at the front of the shoulders instead of across the back, and this angle enables you to engage even more thigh muscle fibers. 

But no matter which form or forms of the Squat you do, you soon reach a limit in the amount of exercising poundage you can handle in each variation, and once again you reach a sticking point in thigh muscle development.

Here is where the Triple Range of Tri-Bombing method comes to your aid. It is designed specifically to help you handle more weight in whatever style squat or squats you choose to do (and you should do a variety of different style squats). 

Partial Movements for All-Muscle Development

How can you increase your barbell poundages? One way is by doing PARTIAL movements of the exercises you seek to perform with heavier weights. Now this doesn't mean doing just Half Squats or Quarter Squats with a much heavier weight. It means that, but a lot more. It means doing even shorter-range Squats . . . even Eighth Range and Sixteenth Range Squats, for essentially that is what they are. 

Perhaps you use such a heavy weight that you can only descend two or three inches. But this is excellent, for you engage muscle fibers with such a heavy weight, fibers that you may have never reached before. 

Remember this: you are also getting your muscles "accustomed" to handling these heavier poundages, and also your mind, for there are mental sticking points as well as physical. 

It may seem to you at present that short-range partial movements are but a drop in the bucket, but consider that many drops fill the pail, and it takes the first drop in the pail before the last one can be put in. 

Here Are Some Tri-Bombing, Triple-Range Squat Examples

Tri-Bombed Regular Squat 

 - Use all the weight you can handle for 10 reps of the Regular Squat. Now load the bar with 20 pounds more and descend in the same Squat as far as you can safely go . . . try to go as near parallel-to-floor position as possible. Use spotters or a safety device, and do 5 or 6 reps here, always returning to the fully erect position. 

Now add another 20 pounds and attempt a Regular Squat just half the distance you did in the previous set. Do 5 or 6 reps, and continue adding weight as you decrease the range of the Squat. Jump in 20 pound increments and always go as low as you can in each progressive set, and always keep an erect back. We are working the thighs here, not the lower back. 

Tri-Bombed Seated Squat

Now since you could obviously not squat with a heavier than limit poundage -- that is, you could not squat as low as you did with your limit exercising poundage -- in this squat you make possible the impossible! 

You begin at the Half Squat position with a barbell loaded again at 20 pounds more than your usual limit. But you sit on a sturdy bench or box to start the movement, the weight held across your back as before, and you attempt to rise just a few inches, to as high as you can . . . do 5 or 6 "rises" and load on another 20 pounds . . . try another few rises to as high as you can with this weight . . . and continue like this until you can't rise at all.

The first set of rises should find you ascending just as far as you descended in the Tri-Bombed Regular Squat. So what has happened? Already you have equalized the poundage up and down . . . you have brought thousands of muscle fibers into play . . . you have begun to strengthen the tendons and ligaments to an incredible degree that will eventually permit you to do the full Regular Squat with poundages you never dreamed you could handle. You have also trained your mind to see that this is possible over time. You will also be forcing new growth into your thighs. 

You can practice this technique with any kind of leg exercise. In Front Squats the overloaded partial movements (both standing and seated) will give you strength to use far heavier poundages in COMPLETE movements and you'll develop new muscularity in the muscles just above the knee. You will also increase your ability to confidently hold great poundages in the clean to shoulders racked position. 

Try this in the Hack Squat as well . . . this Squat variation invariably suffers from a lack of increased exercising poundage. Partial movements will help you to do them with 40 or 50 pounds more weight, thus engaging different muscle fibers and stimulating growth. 

Work it in with your Leg Curls and Leg Extensions. You can work them the same way . . . making partial movements until you gain the strength to do full and complete range movements. Always take care when using this technique with Isolation Movements such as these. 

Here is how I recommend doing a Tri-Bomb style Regular Squat within the power rack:

First, load the bar with an exercising poundage that will permit you to do 8 to 10 reps of the Full Squat, or Parallel Squat, or Half Squat, whichever full movement you prefer to do at this particular workout. Perform one set of these.

Now, load the bar (which should be placed on the top hooks of the rack) with 20 to 30 pounds more than your limit exercising poundage. The bottom catchers should be adjusted in height so that you well go no lower than half the distance you would descend in the Squat you have chosen for this workout. Do 6 to 8 reps with this weight, just touching the bottom pins before quickly rising to the erect position again. 

Add still more weight and adjust the pins so that you can descend only 1/4 of the way before touching them and rising to the erect position. Do 6 reps like this.

Add even more weight and set the pins so that you can descend only about 1/8 of the way before touching and rising, for 6 reps.

Now, adjust the pins much lower so that while seated on a box or bench you can rise about half way to the erect position. 6 more reps.

Keep adjusting the pins, lower and lower so that in the final set you can only rise a few inches with the weight. Each time try for 6 reps. Add a smaller amount of weight as the going gets tougher.

You will find that by attacking your thigh muscles at different points of stress and weakness, you will be strengthening your tendons and ligaments to a point where you can do full range movements with a far heavier weight than you have ever handled, and that your thighs will grow as well as become stronger.

Apply this method to all your thigh exercises at different times . . . first doing a set of full reps and full movement . . . then putting extra weight on the bar and doing half, quarter, eighth, and sixteenth movements.              

This Article, from Musclemag International (January 1979)

Courtesy of Liam Tweed

Photo by Dudley Carver


https://www.stevedavisbodybuilder.com/

Sure, it's easy for me to talk about training the legs for shape since my mother's calves are an easy 17 inches. With heredity like that it's no wonder my sister Nancy has been a featured performer with many of this country's top ballet companies, including the New York City Ballet Company. 

After years of track, football, and snow skiing my calves measured an easy 18 inches and my thighs 25, without any serious weight-training for those areas. Once I did start training my legs in earnest, my calves hit the 20 inch mark and my thighs 27. So I certainly had no real trouble achieving size, but in my early competition days I was never a consistent "Best Legs" winner. Invariably, my legs had more size and better shape than the other competitors, but I wasn't winning this subdivision. What I needed was actually a reduction in mass and more obvious clarification and muscularity. This realization, that it was quality and not quantity that wins contests, would have saved me the time I wasted training my legs for size at the expense of quality. 

The point of this article is the old cliche: Train for shape, and size will surely follow. 

A smaller but more shapely leg will win out over leg size without quality, and the aesthetic appearance of such a leg needs no defense or explanation, I am certain.  

To begin, let's examine the qualities that make up the ideal leg. The frontal thigh of quadriceps should have the following characteristics:

First, when seen from the front, the width of the upper thigh should be only slightly wider than the area just above the knee.

Second, the inner and outer frontal thigh should have as similar a "sweep" as possible.

Third, the innermost part of the thigh, the sartorius area, should be developed to match the muscularity of the side of the thigh. Usually this area of the thigh is totally neglected, but not so in my routine.

Finally, the frontal and side thigh should exhibit maximum separation.

The leg bicep, or femoral bicep, should balance the frontal thigh, even if you have to stop training the quadriceps while the leg biceps "catch up" to them. Once balance is achieved  between these two areas of the upper thigh, your efforts should be directed towards developing the leg bicep "sweep", which gives the upper thigh that quality look from the side.

There are three main areas of concern when describing the ideal calf:

First, the inner-calf or gastrocnemius should be developed to the maximum. When a high level of development achieved in this area, your calves will take on the "diamond shape" when viewed from the front or rear.

Second, the outer calf must show maximum separation. The outer calf, or soleus, is a muscle you can train directly, but is an area often neglected. By developing the outer calf's separation, your whole leg will look more finished when seen from the side.

Third in my list of requirements is the noticeable development of the tibialis muscle which starts below the knee and sweeps to the side and down the middle of the lower leg. By contrasting the sweep of the tibialis with the mass of the inner-calf you will create the ultimate diamond-shape.

So much for the "ideal." Now let's examine the routine I have designed to create the ideal leg. I suggest you implement this routine for a least a year before gauging its effectiveness.   

A quick note on the "off season" may be of use here. The name itself is a mystery to me, since 99% of the muscle gains you make are during the time when you eat more carbohydrate for added training strength. Obviously, you will sacrifice some muscularity during this time, but it is impossible to maintain maximum definition and training strength at the same time.

It is during the "off-season" that the bodybuilder specializes on his weakest bodypart links. If you can plan one year in advance, and spend the first nine months pounding your weak points, the last three months before peaking can be spent dieting and creating overall muscular balance instead of worrying about weak bodyparts. Doesn't this make sense?

The total leg routine is formulated for the kind of specialization I mentioned above. You may want to perform this routine three times per week the last three months before peaking, in which case you should drop the sets from 5 to 4. However, during the specialization period use it twice weekly.

I recommend you warm up with some abdominal work, but do not train any other body parts on leg days when specializing on them. This will allow for maximum energy on the days you work them, and optimum recuperation time between leg training sessions. You may consider the following routine split:

Monday/Thursday: Chest, Back and Lower Back
Tuesday/Friday: Shoulders, Biceps, Triceps and Forearms
Wednesday/Saturday: Abdominals, Thighs and Calves.

Spend at least two weeks perfecting your form and breath pattern in each exercise, then begin to add weight. Maximum gains are made by using as heavy a weight as you can in strict form, not by cheating with huge, inappropriate exercise poundages. So concentrate on learning how to train before you ever start adding weight. Remember, you are training for quality shape, not random size. Emphasize isolation and purity of movement in your training.

I begin leg days with an abdominal tri-set consisting of Hanging Knee-Ups, Bent-Knee Incline Leg Raises, and Roman Chair Situps. I go through six complete tri-sets with no formal rest between either specific sets or the tri-sets themselves. I use a minimum of 20 reps, and a maximum of 30 reps per exercise. I perform the reps in a smooth, but moderately fast tempo. Also, I exhale as fully as possible as I contract the abs on each rep. This practice enhances the creation of the smallest possible waistline.  

With the completion of my abdominal work, my entire body is warmed up and ready for resistance training.

To avoid unnecessary hip and buttock development I limit my squatting to the Hack style. My first hack squat movement is done on the hack squat machine with my feet in a toes out position. Doing the movement with my feet in this position develops the sweep of the outer thigh. Rather than do regular reps, I do a half-rep followed by a full-rep, which amounts to 1-1/2 reps. Of course, I never extend the thighs to complete extension (lockout) since this practice will reduce continuous tension on the muscle. Instead, I raise up to the two-thirds position on the full rep and the one-half position on the half rep. I do 5 sets of 8 one-and-one-half reps.

My next hack squat movement e with a curved 4 inch block and a pulley. I position my feet 8 inches apart and parallel. I go down to the lowest point and extend upwards to a maximum two-thirds position. I do 15 reps, then without resting I drop the weight 10 pounds and do 15 more, and then again drop 10 pounds and do 15 more reps. That makes 45 consecutive reps. I go through this cycle three times. Doing hack squats with my feet in a parallel position develops the area just above the knee, and balances the inner thigh sweep with that of the outer section.

Leg Extensions are next. This exercise is the best I know to separate the muscles of the frontal thigh. To get the absolute most contraction on each rep, I extend the legs to the full lockout position and then without letting the weight drop back a fraction of an inch I hold this position for two long counts while contracting strongly. Leg extensions should be done slowly and in strictest form. If you use the old style leg extension table, place a 2 x 4 under your legs to improve the leverage. I do 5 sets of 15 reps.

The most direct leg bicep exercise is, of course, the Leg Curl. However, when you train your lower back by doing stiff legged deadlifts and hyperextensions, this area will receive some indirect work. As you do leg curls concentrate on these two points:

One, do not let the bar roll up and down on your leg, keep it in one place.
Two, keep your hips flat on the bench; do not raise your buttocks as you8 contract on each rep.

To finish off the inner thigh, I do Cable Squeezes. This is a fantastic way to bring out the separation of the sartorius muscle. The only requirement is to have access to two "low" opposing pulleys. I slowly squeeze out 5 sets of 30 reps.

For complete calf development, I do both Standing and Seated Calf Raises. In the standing raise I position my feet with the toes apart 12 inches in a "V" position. This stance directly focuses the work on the inner calf. One word of caution applies to any calf raise done in the standing position. You must keep your knees locked in the straight position or the thighs will share some of the work that should be reserved for the calves. Lower your heels to the maximum "down" position, and then with the majority of the pressure on the balls and toes of the feet, press the heels to the highest position and repeat. I do 8 sets of 20 reps.

The Seated Calf Raise is the best exercise available for the development of the soleus or outer calf. The toe position should be between parallel and "pigeon toed" depending on what is comfortable for you. The problem inherent with the standing calf raise obviously does not apply to the Seated Raise (i.e., keeping the legs locked straight), but you must nevertheless seek a maximum stretch and extension with each rep. Again, I do 8 sets of 20 reps.

As a "polisher" to my calf work, I perform 4 sets or Toe Swings. This movement works the tibialis muscle of the lower leg that I mentioned earlier. Stand on a 6 inch calf block, resting the weight of the body on the heels only. Grasp a stationary object for balance as you swing the toes up to the highest position from the floor. I do sets of 50 reps.

Change is necessary if you are to develop the body to is muscular potential. But once you begin to this routine, stay with it it for one full year without any basic alterations, save those I mentioned with regards to pre-contest training for a peak. I have complete faith that in one year's time you will see the kind of improvement in your leg development that may have otherwise taken up to three years.          

    

Bill Howard: A Classical Study of Physical Perfection

by Gene Mozee (1974) 

At a time when most athletes are retiring from competition, and their talent is rapidly diminishing, the bodybuilder is often just hitting his full stride. One very important reason why this is so is that the serious bodybuilder is continually striving to improve. In his quest to reach his goals, he constantly searches for a new and better way to make progress. He is always willing to learn something new. Just ask Bill Howard, who says, "I trained for twenty years until I recently discovered that I make better progress and faster gains by not overworking. I do less sets and exercises now, but everything I do works my muscles to the maximum." 

1968

Bill had just finished his workout at Vince's Gym and was starting to practice his posing routine, which he had learned from the acknowledged "master of posing" Vince Gironda. As I stood there watching Bill glide smoothly from pose to pose, I was amazed at the sensational improvement he had recently made. His deltoids appeared rounder and fuller, his biceps more peaked, his thighs more shapely, and his abdomen rippled with terrific definition. When he finished his posing routine, which was a carbon copy of Gironda's famous classic routine, Vince said, "Isn't that guy great? I've never seen anyone who could duplicate my poses so perfectly." Vince was elated. So was Bill. I was impressed! 

Having known Bill Howard for years, I remarked that this was by far the best I had ever seen him look. Bill agreed with me. I asked him how he had made such terrific gains since I last saw him a few months before. He replied, "I owe it all to Vince. For years I have admired him and always wanted to become associated with Vince and train under him. I was just plodding along year after year in the same old bag, staying in shape, but not really advancing. I decided to go see Vince and ask his advice on getting in shape for the Mr. International contest which was less than a month away. Vince evaluated my physique and then planned a special workout program and diet for me. It was completely different from anything I had ever done before . . . less exercises, less sets, but more concentrated. It amazed me at how fast I improved! In just three weeks I was more cut up than I had ever been in my life, and went on to win 2nd place in the Tall Class at the Mr. International contest against some very tough competition." 

Vince Gironda is famous for getting people in top shape fast. I asked Vince how he was able to do this. Vince replied, "I can't take credit for Bill's development. He was already well built when he came to me. What I did was to have him cut down on his overall training program, but work his weak points harder. Bill was like most advanced bodybuilders who work each muscle group with lots of sets, but don't really work the weakest part of the muscle hard enough. For example, if your arms are big, but lack a good biceps peak, you should work exclusively on trying to build more height to the muscle by concentrating on the outer head of the biceps. If there is one specific area of a muscle that needs improvement, it should be worked instead of the stronger area. This method of isolating each muscle group's weakest point, and concentrating exclusively on it, results in a remarkable improvement in an individual's overall physique in a very short time." 

 The Compiled Works of Vince Gironda: 

https://gregorytaper.com/2015/12/24/the-compiled-work-of-vince-gironda/ 

Big Thanks to Gregory Taper! 

Bill was in complete agreement with Vince. "I look better at age 40 than I ever have before," said Bill, "and I know that I can continue to improve for some time to come." He believes that he will be able to reach his full bodybuilding potential now that he has found this new method of training.

"I bulked up to 240 pounds a few years ago," said Bill. "I never felt so good as when I trimmed back down to 200. Not everyone can get the massive muscle density of Arnold or Sergio. I prefer classical and symmetrical lines of men like Gironda and Zane. That's what I'm striving for in my training." 

Bill Howard is no stranger to the readers of Muscle Builder. He has won over 60 trophies in physique competition. Among his other weight game accomplishments re a 425 bench, 625 squat and a 645 deadlift -- all done in competition. He formerly held the Wisconsin State record in the squat with a 599 at 198 pounds. 

After moving to Southern California ten years ago, Bill has trained with many of the top men like Arnold, Franco. Zane, Draper, Waller, Zabo and others. He is also close friends with Armand Tanny, Dick Dubois, Bill Pearl, George Eiferman and many other greats who have given him training tips over the years.

In h of 1974, Bill graduated from the Cleveland College of Chiropractic in Los Angeles. He feels that his bodybuilding background will prove a real asset when he goes into practice. He is very knowledgeable on the subject of nutrition, which he plans to stress with his chiropractic patients. Bill has a unique philosophy which he plans to implement when he hangs up his shingle. He plans to be a doctor who is concerned with health rather than disease. His patients will pay to stay healthy -- and if they become ill, there will be no fee until they are well again.

Bill disagrees with people who say you can't put in long hours and still find time to train. He attended Chiropractic college six hours a day, and also worked six hours daily as the director of the Ocean Towers Health Club in Santa Monica, California. He trained at 4:00 a.m. on weekdays before he went to his 7:00 a.m. class. Now that's what I call true dedication! 

In addition to his training, Bill did two other things which helped bring about his remarkable improvement: 

1) He practiced his posing routine at least an hour a day (30 minutes with Vince and another 30 to 60 minutes at home at night).

2) He modified his diet. 

The diet that he used was Vince's special high protein/low carbohydrate diet. Vince believes that you must eat one carbohydrate meal every third day to keep your body functioning most efficiently. He and Bill both agree that this carbohydrate meal every third day helps you get definition faster without losing too much energy and muscle size. Another aspect of the diet was that bill laid off all supplements on Sunday on his only non-training day. Here is his pre-contest diet: 

Breakfast - 3 hard boiled or poached eggs, 1" thick slice of butter, 2 oz. of liquid amino acids and supplements*. 

Lunch - 1/2 lb. broiled beef patty, supplements.  

Dinner - 1/4 to 1 lb. of beef (usually steak), supplements. 

*Supplements: (divided up with each meal) - Multi Vitamin/Mineral formula, liquid amino acids, concentrated germ oils, B-complex, 1000 mg. of Vitamin C, 1200 units of Vitamin E, 60 desiccated liver tablets, 30 kelp tablets. 

The only liquids consumed were black coffee and water. Although this may seem severe, the consumption of carbohydrates at one meal every three days kept his energy level high and broke up the boredom of the low carbohydrate regime.

When not training for a contest, Bill will eat about 60 to 80 grams of carbohydrates a day. For instance, he'll have seven-grain toasted bread with breakfast and add a baked potato and have a salad with the evening meal. He prefers foods that are organically grown without preservatives or pesticide spray residue. He never eats white flour products, sugar products, or highly processed foods. He neither smokes nor drinks.

Pre-Contest Training Program

This training routine can be used to get in shape fast, whether it is for a contest of just to get defined and polish up to a peak condition. It is a true split routine -- upper body one day and lower body the next. Each workout takes about 1-1/2 hours or less. Quality training is used -- no more than 30 seconds rst between sets.

Monday/Wednesday/Friday - Upper Body

1) Pulley Short Lat Pulls - 

https://www.facebook.com/Vincesstudent/posts/1153281448044970 

This is a great exercise for adding sweep to the lats for a better spread. From the semi-squat position, the bar is pulled into the upper abdomen; it is then lowered to the starting position with care being taken that the upper back is under continuous tension throughout. This is repeated until 8 sets of 8 reps have been completed.    

2) Wide V-Bar Dips - 

This is the best exercise to add shape and cuts to the lower and outer portions of the pectorals. The body is lowered as far as possible with a double bounce on the bottom; the upper body is thoroughly contracted and slightly compressed at the top. Again, 8 sets of 8 reps. 

3) One-Arm Cable Laterals - 

Unbeatable for building a cap on the delts by developing the lateral head, which is great for increasing the width of the shoulders. While seated on a low bench, or kneeling, the cable handle is raised across the body to about ear level. The little finger is turned up at the top to peak the deltoid. 8 x 8 with each arm.

4) Long Cable Triceps Extension - 

All three heads of the triceps are thickened and shaped with this exercise. While kneeling and supported on a low bench, extend the arms to a complete lockout with the elbows facing outwards at all times. 8 sets of 8 reps.

5) Scott Bench Curls - 

This is probably the best exercise for building up the outer head of the biceps, which improves the peak. With the hands wide and the elbows in close, lower the barbell as far as possible before returning toe the starting position. Do 6 full reps with as much weight as you can handle in proper form. 

Then, without resting, step back from the bench and stand erect and do 4 more reps in the following manner: 

http://www.ironguru.com/the-vince-gironda-body-drag-curl 

Curl the weight up as high as possible with the elbows well back so that the bar barely grazes the chest on the way up. This peak contraction movement is done immediately after every set of Scott Bench Curls (done as described). Do 8 sets of this biceps superset.  

Tuesday/Thursday/Saturday - Lower Body

1) Hip-Belt Calf Raise - 

A unique exercise that really works the calves thoroughly. The foot positions are varied on each set (toes in, out, and straight) to get all sections of the muscle. Rise all the way up and lower all the way down on each rep. This is done for 8 sets of 20 repetitions. The knees are rotated inward in a kind of circular motion on the way up on every rep. 

2) Sissy Squat -

This is probably the most effective exercise known for building and shaping the quadriceps muscles just above the knee. The exercise is done in three parts: 

(a) With the heels elevated, the hips are thrust forward as the body is lowered; return to the starting position and repeat for five reps. Then, without pausing . . .

(b) The second part of the exercise is done from the bottom position of the squat. The hips are thrust upwards until you are in the 3/4 squat position; then lower to the bottom and repeat for five reps. Then, without pausing . . .

(c) The third part of the exercise is a combination of the first two movements. Thrust the hips forward as you lower the body, then go down by lowering the hips until you are in the full squat position; return by thrusting the hips forward while rising to the 3/4 position, then bring the hips back and stand up straight again. Repeat for five reps. This is  total of 15 "reps" on the exercise, done for the usual 8 sets.

 3) Isolated Leg Raise/Squeeze -

Here is a really superb abdominal exercise that must be done with intense concentration. With hands placed under the hips and the back propped up against a wall with the chin resting on the chest, slowly raise the legs as high as possible while trying to squeeze or crunch the abdomen. Exhale as the legs are elevated, inhale as they are lowered. Repeat for 8 sets of 8 reps with just a few seconds pause between sets. This will give your abdominals a terrific workout if done properly.

Well, that's Bill's contest training program. It hardly seems like enough work to get results! But that is its secret. It doesn't overwork you and cause you to lose muscle size like those endless sets and reps that some guys use in training down for a peak. In combination with diet, it burns up subcutaneous fat without reducing muscle size. The result is great definition with more size.

The only regret Bill has is that he didn't get started on Vince's routine sooner.   
     

    

I’ve observed over the years that most people, athletes and non-athletes alike, take their ankles for granted – that is, until they injure one. Then they fully comprehend just how vital ankles are to their well-being. Simple everyday tasks such as walking and climbing stairs suddenly become very difficult, and participating in any type of physical activity is out of the question.

Whenever strength athletes hurt an ankle, they discover how great a role that joint plays in a wide range of exercises in their routine. Obviously, ankles are involved in squatting and every type of pulling movement, but who would have guessed that a dinged ankle would also have a detrimental effect on inclines and flat benches? When lifters are unable to establish a firm base with their feet before benching or inclining, they can’t bring the power up from that base into the bar. Of course, overhead work is also not feasible when someone is nursing an injured ankle.

Basically, movement depends on sturdy ankles. We need them to walk, run, jump and move in a variety of directions. When I approached 40, I decided that I needed to do more for my cardiovascular and respiratory systems. After moving to York, Pennsylvania, I made a point of doing some cardio for my Olympic lifting training regimen. I regularly played racquetball and volleyball at the York Y and practiced with the York College soccer team. Later I ran on the wide, sandy beaches of Santa Monica and on the track at the University of Hawaii, although never more than a couple of miles.

My goal was to run 10 miles a week, six on Sunday and four on Thursday, my nonlifting days. That’s when I became aware of the importance of strong ankles. During my first six months of running I sprained my left ankle three times. It puzzled me why it was always my left ankle because both were doing the same amount of work. Finally it dawned on me that my left ankle was weaker than my right one. I think that’s true for everyone. One leg and one arm are generally stronger than the other leg and arm, mostly because we unconsciously give it priority. I added some strength work for my left ankle and didn’t sprain it again.

Those minor injuries made me aware of how dependent I was on my ankles and how much they were involved in my strength training. All my lifts fell off while I was rehabbing a sprain, and it took another six weeks to move back up to my former numbers once it was fully recovered.

The ankle is a marvelous structure. It with the talus, a knoblike bone that sits atop the calcaneus, or heel bone. is responsible for stabilizing the lower leg and foot and for all movements of the foot. It’s a hinge joint formed by the articulation of the two bones of the lower leg, tibia and fibula, along

The ankle is structured with an interlacing network of ligaments, tendons and muscles, which enables the foot to be lifted, turned downward and rotated from side to side. Its design is amazing, extremely complex yet simple in purpose. Because there are so many tendons and ligaments in the ankle, size isn’t a variable in terms of strength. That’s why we’ve all seen powerlifters of strength athletes with puny ankles squat huge poundages as well as athletes who seem to be able to soar upward almost effortlessly with ankles the same size as their wrists. The size of your ankles is determined by genetics, but it is within your power to make them considerably stronger, and that’s all that matters.

Late one night I was flipping through the channels seeking some program worth watching when I came across a PBS station out of Camden, New Jersey, that was running a show dealing with rehabbing athletes – my cup of tea. It was about preparing Chinese athletes for the upcoming Olympics, and all the subjects had some type of lower-body injury. Most were dealing with some kind of hip or knee problem, but some had pulled hamstrings and adductors. What caught my attention was the very first thing the therapist did in every case: exercise the athlete’s ankle on the injured leg. None had hurt their ankles, yet that was where the therapy began. The therapist or trainer would flex and rotate the ankle for quite a long time. After a brief rest, he’d do it again.

That intrigued me because I knew that when someone in our country is rehabbing a knee or hip or injured leg muscle, nothing is done directly to the ankle. In fact, the ankle is left to fend for itself. It dawned on me that what the Chinese were doing made perfect sense. Exercising the ankle vigorously did two positive things: 1) It brought nourishing blood to the injured area as it passed down through the leg on its way south, and 2) it helped strengthen the ankle joint. Making it considerably stronger in the very early part of the rehab process enabled the athlete to move on a stable joint during the other phases of his recovery much sooner.

So now, whenever I feel as if my knees, hips, quads, adductors or hamstrings need some direct attention, I begin exercising my ankles at night, while reading or watching TV. All I do is extend my foot, rotate my ankle and extend it up and down until it gets tired. I rest and do it again, often a dozen times. At my next workout, I make sure to hit the groups that are connected to the ankle. I’m referring to the muscles that form the lower leg: soleus, gastrocnemius and tibialis anterior.  

Since I’ve done articles on the calves previously, I won’t go into detail how to strengthen them, but I will review the main points. The calf is formed by the larger, more prominent gastrocnemius and the smaller yet no less important soleus. The gastrocnemius originates above the knee, at the rear of the femur, the long bone of the upper leg. Two tendons extend down, to where they help form the Achilles tendon, and insert at the posterior of the heel bone. The gastrocnemius is a prime mover of the foot, and it assists in flexing the knee.

The soleus lies directly behind the gastrocnemius and originates at the upper parts of the backs of the two bones of the lower leg, the tibia and fibula. Then it extends downward to aid in forming the Achilles tendon and attaches to the heel bone. It also takes part in all foot movement.  

The two calf muscles work in harmony, forming a functional unit known as the triceps surge. However, similar as they are to one another, there’s a difference between them, and understanding it will enable you to make them both a great deal stronger. Observant readers may have already spotted the difference. It has to do with where the two muscles originate. 

Because the gastrocnemius originates above the knee, it’s strengthened when you do exercises with locked legs, as in standing calf raises. In contrast, you hit the soleus directly when you do calf raises while seated, as it originates below the knee. That’s why it’s so helpful to learn some basic anatomy and kinesiology. Little points like the ones I just mentioned can make a huge difference in overall gains.

Knowing about the two calf muscles is why I recommend doing both versions of calf raises – seated and standing. You can do one type in a calf workout and the other the next time you work your calves. Or do two sets of each at the same session. If you want results, you have to punish your calves. Staying in the comfortable range just doesn’t work for those weight-bearing muscles. Higher reps are in order – 30s for no fewer than three sets. The final dozen reps should make your eyes water. Be sure to always stretch immediately after each set and again later that same night.  

If calf machines aren’t available, you can still do standing calf raises by placing the barbell on your back and fixing the front of your feet on a two-by-four. The movement requires a certain bit of balance, but with a bit of practice you’ll be able to make your calves scream. That’s how all weight trainees and bodybuilders built their impressive calves before the machines came along. To do seated calf raises, sit on a bench or chair, place a towel or pillow on your thighs, and stack some plates on that. Again, fix the front of your feet on a two-by-four or phone books. That will give you a greater range of motion. Others prefer to hold a dumbell in one hand and work one leg at a time, standing or seated.

Note: Or, try this. One legged standing DB calf raise with right leg to near-failure; immediately go to two legged standing calf on machine. Reverse. Make sure you're using a nice heavy poundage on the two leg raise. The body's pretty much its usual idiot self in this case. The already baked leg simply has to keep working once you go two-legged. It's designed to do just that for self-preservation. It can't ask questions and will just keep on going until the baked leg is pretty much screaming. A couple sets of these and your calves will be pumped like never before. Try the same thing for something like wrist curls. Again, the body can't stop once you go to the two armed version. Strange deal, eh. Okay, get all warmed up and try this with some quad-based squats. One legged using dumbbells with the right leg immediately to the rack and some two-legged quad squats with an erect back. Take a breather and reverse. Tell your friends, impress your pets, email your dead loved ones. They still have meaning, right? Did any of us ever? Start another useless YouTube channel and get likes from losers along with ugly comments from loafers. Please be my friend and respect me. Caress my ego. Relieve the stress of not knowing if I am worthy of living. Alleviate my aloneness, okay? Let my perceived successes in life separate me from the absurdity of existing. Anyhow . . . how did "fill-in-the-blank" commit suicide? Ready? By jumping off his ego onto his I.Q.   

To really put a jolt into your calves, get inside a power rack and set the bar at a height where you’re standing fully erect. Now place the second set of pins three to four inches higher. Extend up on your toes, lock the bar against the higher pins, and do an isometric contraction for 10 to 12 seconds. As you get stronger with the movement, increase the weight on the bar, but keep the contraction for 10 to 12 seconds. Although I’ve never done a seated iso for calves, I can’t think of any reason it can’t be done, so you might want to give it a shot.  

Any pulling exercise that requires you to extend high on your toes is also good for strengthening the calves. Power cleans, power snatches, full snatches and full cleans, snatch and clean high pulls and shrugs come under that heading. 

While all the exercises I’ve discussed will certainly take care of the gastrocnemius and soleus, the front portion of the lower leg also needs direct work. That the tibialis anterior. I’m aware that many more muscle groups run down the front of the lower leg and extend into the ankle and foot, such as the peroneus tertius, extensor hallucis longus and extensor digitorum longus. The tibialis, however, is by far the largest, and when you work it, you hit the rest.

I’m frequently called retro in my selection of exercises, and I’m guilty as charged. Some of the very best exercises have been forgotten, or the equipment is no longer available, yet many are tried and tested out and still useful. I’m going back to the ‘30s and ‘40s for this one. Older athletes will remember the Iron Boot – I’m betting that they all used it at one time or another. I did too, although only long enough to see how to perform a number of exercises with it. It was effective. The trouble was, it took time to attach it to my shoes and make sure the weights were secure. I didn’t want to spare the time when I was younger, but that isn’t a factor now.

I believed that the device no longer existed, yet I was proven wrong. Last Saturday on a visit to the York Barbell Museum with Daryl Goss, I ran across them in the store. For those who don’t know what I’m talking about, the Iron Boot is basically what the name implies – a piece of metal that attaches to your shoe onto which weights can be added. It’s a very simple but effective device that you can use to work every part of your legs, including your tibialis.  

Secure the boot to your shoe or over socks, extend your leg, and move your foot up and down, up and down until the front of your lower leg tires. Rest and do it again. You can do both legs at the same time or one at a time. I believe one at a time is more beneficial because you don’t have to worry as much about balance.

The Iron Boot is also useful in strengthening the ankle itself – just rotate your foot in circles. You’ll find that you need only very little weight added to the boots for them to work. Sometimes the boot itself is sufficient.

Ankle weights that are attached with Velcro are easier to use and accomplish the same purpose. Their only drawback is that you need quite a few of different poundages if you want to increase the resistance. Adding more resistance to the Iron Boot is no problem. If you use ankle weights, don’t attach them to your ankles. Attach them to your foot. Then you can attack your tibialis and the rest of the groups in your ankle quite readily.

Those two pieces of equipment are great for use at home. If you train in a gym that has a leg press, you can readily overload your tibialis and neighboring groups in the front of the leg. Position yourself in the machine so that your leg is straight. You should start off using very light resistance until you get the feel of what you’re trying to do. The resistance needs to be light enough to give you complete control yet heavy enough to work the target muscles thoroughly. Keep the reps relatively high – 20s to 30s for 3 sets per leg. You can do them with both legs at the same time, but I’ve found that working only one leg at a time is more productive.

While many gyms don’t have a leg press, nearly all have leg curl machines, which you can use to strengthen your front leg and ankle. Sit on the end of the machine, hook your toes under the pad and proceed to lift them up toward your knee. Same deal on sets and reps: 3 x 20-30.

There are also machines designed specifically for exercising the ankles. They’re generally found in rehab and physical therapy facilities, but I’ve come across a couple in commercial gyms. If you happen to have one at your disposal, by all means put it to use. It’s most effective because it works the front, back and both sides.

These exercises are also very useful for anyone who’s rehabbing an injured ankle. Keep them in mind if you happen to ding an ankle in the future.

Many of the basic exercises in any strength routine help strengthen the ankles. Front and back squats, deadlifts, heavy shrugs and lunges involve the ankles to a large extent, so they’re strengthened during the performance of those lifts. Any exercise that requires a heavy poundage to be supported by your body is going to work your ankles. I’ve found walking lunges to be especially good in that regard. The balancing factor forces the ankles to extend themselves more than in conventional lunges or even squats. I know that’s the case because after I’ve put athletes through a vigorous session of walking lunges with heavy dumbells, a majority of them tell me that their ankles got as sore as their hamstrings and glutes. Soreness means that the muscles and attachments were hit directly.

I was recently asked if partial squats had a place in a strength program. They do because you can handle a great deal more weight, which forces the lower legs and ankles to work much harder in order to maintain control and balance. Instead of doing half or quarter squats, which I believe breeds bad habits, I prefer heavy supports inside a power rack. By heavy I mean working up to a weight that’s twice as much as you can use on a full squat.  

The week following the strength test at the end of the off-season strength program was when I had my advanced athletes do those. Primarily, I wanted them to learn what was involved in supporting a massive amount of iron. Plus, it gave them a certain amount of prestige with their teammates: I allowed only a few athletes to take part in the exercise. They quickly discovered the importance of staying rigidly tight. Let on area of the body relax even slightly, and the bar will jump off your back. That’s why I had them work inside a power rack, which meant there was no danger of their getting injured. With that amount of weight I don’t care to risk using spotters.

You should position the bar to a height where you have to move it three to four inches to lockout, then control it for five to six seconds. I have athletes do a light warmup set of squats, then begin the supports with their best back squat. To qualify to do the supports, the athletes must be using 500 pounds or more. So they would start with that number, them jump 200 pounds. If that’s easy, they move another 200, but if it’s testy, they take a 100-pound increase – and so on until they find their limit.

Besides staying extremely tight, lifters have to learn to ease the bar off the pins. Most try to jerk it upward. That invariably results in the bar’s being a bit too far back or too far forward, and it crashes back on the pins. The body has to be perfectly erect, and the eyes have to be forward. Looking up or down adversely affects the line as well. I tell them to think about grinding their feet down into the floor to establish a solid base, then to bring power up from that base into their legs, glutes, hips, back, shoulders and, finally, into the bar. All the while they must be sure that every muscle is tight before they squeeze the bar off the pins.

If the bar moves out of the proper alignment, it will either feel as if it’s been welded to the pins or run forward or backward. When someone is handling close to a half a ton, the weight doesn’t hang around long enough to allow for any adjustments.

I had several athletes who handled more than 900 pounds and three who exceeded 1,000, which is heady ground for any strength athlete. After they’d limited out, I’d lower the weight considerably and have them support that poundage for a 20-to-30 second count. At their next squat session they always improved, stating that the weight that used to feel so heavy actually felt rather light. That’s because they’d overloaded all the groups responsible for supporting a heavy poundage, and the most important areas of all were the lower legs and ankles. Without that stable base, nothing else really matters.

What else can you do to strengthen your ankles? Get in motion. Sit less, stand more. If you’re still young – and some 45-year olds are – participate in activities that force your ankles to work harder, such as basketball, soccer, volleyball, tennis, racquetball or cycling and running. If you qualify for a senior discount, just walk. Long hikes over rough terrain make your ankles do extra work to maintain balance, and that’s a good thing.  

Keep in mind that an ounce of prevention is still worth a pound of cure. Keeping your ankles strong will help you live an active lifestyle as you grow older. So make a place in your strength routine for at least one specific exercise for your lower legs and ankles, along with lots of other exercises that include them in the execution of the movement. The long-term benefits are well worth the effort.

  

 

 

 

Note: Doug Hepburn was greatly influenced by author Paul Brunton.
If you're interested, here: 

All matter is shaped or directed by force. Force precedes matter and therefore is of the greater importance. This principle, when applied to the weightlifter, simply means that the body (matter? when exercised correctly will strengthen and develop proportionately to the degree of force (mind) directed toward this end.

Thought or intelligence must precede material alteration and change; who could possibly perform any act, however small, before first consciously or unconsciously conceiving the idea. It follows then that the greater the degree of force or thought power expended upon a certain definite objective or goal the greater will be the end result or accomplishment. 

Not only is the intensity of mind force all important, but also its constancy, for if the force of thought is directed away from the objective, even temporarily, then the efficiency of matter change is impeded. 

If this mind force is removed and redirected not temporarily but permanently from the objective then the matter will change pertaining to this objective will cease, even retrogress. If, for example, the reader sincerely desires a large biceps muscle then mind force compels one to curl. The effected matter (in this case the biceps muscle) is in turn compelled to enlarge and strengthen in accordance to its inevitable biological process. Conversely, if this mind force is directed and focused, through redirection, not on the acquisition of a large biceps muscle but rather a new car, then the process of biceps enlargement will be impeded or will cease entirely. 

One's personal sense of values has a direct bearing on the motivation and directing of mind-force. The degree of will-drive application to the objective-goal is dependent upon the degree of desire. If there is no sincere desire there can be little power of will. The desire for the objective must remain constant for the attainment of a worthwhile goal-objective is brought about cumulatively of in other words, as a result of regular unvarying training and living habits. If one's desire or desires remain in a perpetual state of fluctuation between one objective and another; if, so to speak, one is forever running "hot and cold" then there cannot possibly exist "singleness of purpose" and consequently little or no progress toward any one objective. This, in my opinion, constitutes the pitfall of the majority of aspiring strength athletes. 

Some of our more prominent weightlifting authorities have often stated that "if our lifters are to continue to win, then weightlifting must be their first consideration." In other words, all other things must assume a secondary importance in the life of a dedicated weightlifter. Those who aspire to become top ranking lifters must be willing to make such a sacrifice and must do so without regret. The aspirant would do well to indoctrinate himself with the ideology that the attainment of a world weightlifting record is of a greater value to him or to the world than the attainment of material wealth. to minimize the importance of material-sensual satiation and must strive to elevate one's self and thought to the artistic and creative plane can very well result in the elimination of mediocrity and an entering into the realm of the exceptional.

There are some who will regard even the entertainment of such an outlook as naive or eccentric. I have never thought so, nor, I am convinced, do any lifters of world championship caliber. Here then is the "proof of the pudding," for these men their accomplishment is the sum product of their ideation. Again there are some who will dispute this statement. On what grounds, may I ask, is their argument based, unless they have accomplished something exceptional themselves.

A dedicated athlete, in order to be assured of realizing his or her own goal, must be selective and desire to take no more from the world other than that essential to the process of attainment. Superfluous material possessions and the maintenance of same tend to complicate and disorganize a simple existence; such an existence is the prime prerequisite of the potential outstanding athlete.

There is one, and only one road to a world or Olympic gold medal. This road contains no sidetracks or detours. It is a road moistened by sweat and the air above sweetened with the perfumed Zephyrs of inspiration. It is indeed a worthy road to travel.