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THE DEVELOPMENT OF PHYSICAL STRENGTH by Anthony Ditillo
TABLE OF O!TE!T" h#pter One The "ingle #n$ Double %rogression ðo$ %ower '#ck Tr#ining (sometric #n$ (sometronic Tr#ining )#rious "ets #n$ #n $ 'epetition "che$ules " che$ules The "ingle 'epetition %rinciple h#pter Two The (ntensity F#ctor The (mport#nce o Tr#ining )olume The oupling o (ntensity #n$ )olume )olume Lo#$s The he#ting %rinciple % rinciple (n "trength Tr#ining The A$#pt#tion %rinciple in "trength Tr#ining h#pter Three Tr#ining For %owerliting %roiciency Bench %ress "peci#li+#tion
",u#t "peci#li+#tion For (ncre#se$ "trength De#$lit #n$ B#ck "peci#li+#tion %rogr#ms h#pter Four The De-elopment o &uscul#r Bulk #n$ %ower %ower '#ck Tr#ining For Bo$yweight #ins )#rious eight #ining 'outines Diet#ry onsi$er#tion For #ining eight eight h#pter Fi-e Olympic Assist#nce Assist#nce &o-ements For "i+e #n$ "trength 0e#-y Dumbbell Tr#ining For "i+e #n$ "trength )#rious "trength "peci#li+#tion 'outines One Lit "peci#li+#tion %rogr#ms
CHAPTER ONE The Single and Double Progreion Me!hod
hen beginning # book on physic#l tr#ining1 ( eel it is only n#tur#l to begin with the most b#sic concept use$ in #ny b#rbell en$e#-or. e #ll use this tr#ining #i$ in one orm or #nother #n$ its use m#kes possible the go#ls o which our $re#ms #re m#$e. By single #n$ $ouble progression ( me#n the b#sic w#y w#y we #rr#nge our sets #n$ repetitions with # gi-en weight1 which will en#ble us to $o so m#ny things in our ou r tr#ining1 th#t its useulness c#nnot #n$ shoul$ not be o-erlooke$ when $iscussing b#rbell tr#ining1 in gener#l. All tr#inees use this metho$ metho$ or keeping tr#ck tr#ck o their progress #s well #s pre-enting pre-enting in2ury #n$ o-er3tr#ining. (n #ct1 ( woul$ go #s #r #s to s#y th#t most o to$#y4s problems concerning progress with the weights stem rom # mist#ken notion o the use o this single1 $ouble #n$ e-en triple progression system #n$ #ll it pert#ins to. hen #ttempting to #$$ to your physic#l physic#l strength1 b#sic b#sic tr#ining principles principles such #s the proper p#cing o your sets #n$ repetitions #s the r#te o weight incre#ses #s time goes by #re most import#nt to insure proper tr#ining p#ce1 ree$om rom o-ere5ertion1 proper recuper#tion #n$ # lessening in tr#ining in2uries. e e sh#ll now en$e#-or to e5pl#in 2ust wh#t the single #n$ $ouble $oub le progression system consists o. "ince most o you re#$ing this shoul$ know by now wh#t # set #n$ rep consists o1 ( sh#ll t#ke or gr#nte$ your being #ble to ollow me #n$ we sh#ll $igress urther into the sub2ect #t h#n$. "ince #ll our work with weights weights consists o using -#rious -#rious sets #n$ repetition systems it is only n#tur#l or us to try #n$ re$uce this concept $own to its scientiic simplistic simplistic
essence #n$ thereby gu#r#ntee results #s #st #s coul$ be e5pecte$ un$er norm#l circumst#nces. hen we use # cert#in #mount o weight in #n e5ercise1 this consistency o weight becomes the unch#nging -#ri#ble shoul$ we $eci$e to $o more sets #n$ more repetitions with this s#me weight. weight. (n such # c#se1 we #re incre#sing both repetitions repetitions #n$ sets while the #mount o weight rem#ins const#nt. This woul$ be #n e5#mple o $ouble progression. (1 howe-er1 we keep the weight #n$ the sets the s#me #n$ incre#se only repetitions1 #s time goes by1 then we #re using # single progressi-e system. ( we incre#se the repetitions #n$ sets plus weight1 strength permitting1 we woul$ be using # triple progression system. This system is e5tremely tiring #n$ se-ere #n$ recommen$e$ only or brie intense perio$s o speci#li+#tion. The import#nce o these b#sic concepts c#nnot #n$ shoul$ not be o-erlooke$ or most sticking points #re c#use$ by not ollowing or un$erst#n$ing these tr#ining #i$s. E s#y 6#i$s7 bec#use this is wh#t they #re. 8se$ correctly they orm # $irect link between present #n$ uture physic#l success. Let us #ssume you were c#p#ble o perorming 9 curls with 9 lbs. resist#nce. Ater thoroughly w#rming up ;such #s <591 =59> you put on 9 lbs. #n$ begin your irst set. Tin reps #re m#$e. !ow using the single progression system you woul$ g# uge your progress by how m#ny reps you coul$ #$$ on to the initi#l set o 9 using 9 lbs. This woul$ come to #roun$ 9? or so1 within # ew workouts. hen 9@ curls coul$ be $one1 the weight on the b#r woul$ be incre#se$ by # ew poun$s #n$ the process woul$ begin once #g#in. 8sing # $ouble progressi-e metho$ we woul$ not only try to incre#se the repetitions with the 9 lb. b#rbell but b ut we woul$ #lso try to inclu$e more th#n one series o repetitions with this weight #n$ while these #$$ition#l sets might not imme$i#tely net us three or more sets o 9 repetitions1 in time such # go#l woul$ be #chie-e$ #n$ the incre#se in our strength #n$ muscle si+e woul$ be cle#rly -isible. e coul$ #lso #$$ to this progression progression by incre#sing incre#sing nor only the the sets #n$ repetitions1 repetitions1 but #lso the weight: such #s 959 95= 95<. #n$ in#lly1 b#ck to 9 or #s m#ny repetitions #s possible. (t is this triple progression system which gi-es us the most work in the shortest time with the ,uickest results hen # powerliter powerliter is s,u#tting s,u#tting with # weight close to his limit1 limit1 he knows he4ll progress much #ster i he perio$ic#lly #ttempts #$$ing repetitions to this weight r#ther th#n simply trying to pe#k out with # m#5imum e-ery week o so1 thereby tr#ining on 6ner-e7 in pl#ce o common sense. Our system c#n #n$ will #$opt to incre#se$ stress stress ;work> i gi-en time time #n$ rest. By gr#$u#lly #$$ing repetitions to # C limit weight #n$ e-entu#lly going into incre#se$ sets #n$ repetitions with this weight1 not only will our limit single #ttempt incre#se1 b ut our muscul#r si+e #n$ repetition strength will incre#se #lso1 since we woul$ be progressing #s #st #s our system woul$ be c#p#ble o without using 6#rtiici#l #i$s7 ;steroi$s>. Let us #ssume #ssume tour best b#ck is @59. !inety !inety percent o your limit woul$ be @. &ost men woul$ be #ble to $o two or three repetitions with this weight or one set or i-e single #ttempts1 whiche-er they preerre$. By using @ #s # b#se1 we h#-e #lre#$y est#blishe$ th#t i-e single repetitions coul$ be perorme$ with this weight. !ow1 by trying to incre#se our repetitions1 e-er so slowly o-er # gi-en peril o time1 we woul$
e-entu#lly go rom @ singles to @ triples with this s#me @. "uch woul$ be # simplistic metho$ o incre#sing your s,u#tting proiciency. There c#n be # time when bec#use o p#st in2uries to -#rious muscles muscles #n$ 2oints1 trying to incre#se repetitions with # he#-y weight becomes impossible $ue to the possibility o re3in2ury. re3in2ury. (n such # situ#tion1 the repetitions coul$ rem#in const#nt #n$ the sets coul$ be incre#se$1 thereby $ecre#sing ch#nce o muscle or 2oint str#in while progression is still possible. A goo$ e5#mple o this woul$ be my tr#ining p#rtner1 p#rtner1 De+so B#n. Due to p#st in2uries to his knees1 he oun$ himsel h imsel in ,uite # pre$ic#ment when it c#me to s,u#t tr#ining. Light weight #n$ high repetitions bec#me impossible $ue to the possibility o recurring muscle pulls. 0igh poun$#ge #n$ low repetitions bec#me necess#ry1 #lthough too high # weight woul$ #lso most most likely re3in2ure the knee 2oint comple5. 0owe-er1 by m#nipul#ting this single #n$ $ouble progression system he w#s #ble to incre#se the #mount o sets #n$ reps with # he#-y weight ;=@> #n$ in time w#s c#p#ble o ten triples with this weight. 0ow m#ny guys will will work up to #roun$ on the bench only to become st#gn#te$ #n$ stuck. Do you know whyG Bec#use or most o us1 on the bench is ,uite # lit #n$ this re#li+#tion orces us to think o it #s # limit. Also1 when we use the $ouble $o uble progressi-e system #n$ in#lly work up to # weight like 1 we h#te to re$uce this weight b#ck $own to ?< or so #n$ begin to sche$ule # pe#king out $ouble progression system e-en though it w#s this system which helpe$ us initi#lly. T#ke this s#me m#n1 who4s who4s stuck #t in in the bench1 #n$ orbi$ him to $o #ny singles or # perio$ o ? months re$uce the b#r $own to ?@ or so #n$ h#-e him system#tic#lly #ss sets #n$ repetitions with this weight #n$ #t the en$ o three months test him. 0e will h#-e g#ine$ hen using # $ouble $ ouble progressi-e system1 ( mysel h#-e # person#l #-orite. ( begin with # weight ( c#n c #n use or H sets o ? repetitions. h#t ( try to $o is1 o-er # cert#in perio$ o time1 incre#se the number nu mber o sets with this weight until 9 sets o ? #re possible. ( then m#$e one o two choices ( either keep the sets #t 9 #n$ incre#se the repetitions to @1 or ( incre#se the weight we ight by I lbs.1 #n$ b egin once #g#in with H sets o ?4s. This type o sche$uling o sets in # progressi-e m#nner w#s #lso couple$ with two other types o progression to ensure continue$ progress o-er # long perio$ o time. One On e sche$ule c#lle$ or higher repetitions ;@> #n$ lower sets ;H>1 #n$ rom their ( woul$ go rom H sets o @1 to H sets o H #n$ then ( woul$ incre#se the weight. This type o sche$ule is more suite$ or he#-y bulk buil$ing bu il$ing or bo$ybuil$ing th#n or strict strength tr#ining but it is # b#sic useul tool1 nonetheless. One $r#wb#ck th#t this secon$ system h#$ w#s the l#ck o #ppreci#ble strength incre#ses #s comp#re$ to muscle si+e. The irst system incre#se$ both si+e #n$ strength1 howe-er1 the high number o sets ;9> m#$e it costly #s #r #s tr#ining time w#s concerne$. 0owe-er1 or the most p#rt1 both types o progressi-e cy cling h#-e their pl#ce in mo$ern strength metho$ology. metho$ology. Fin#lly we come to the triple triple progression in tr#ining. By triple triple progression ( me#n incre#sing the sets1 the repetitions repetitions #n$ the weight #t the s#me time. %owerliters %owerliters h#-e use$ oshoots o this metho$ or ye#rs1 not knowing the n#me or wh#t they were $oing. "ome c#ll it the 6pyr#mi$7 system1 others c#ll it 6pe#king out.7 h#te-er n#me you choose to c#ll it is ob-ious it is the most #ccepte$ #n$ most #r$uous system to use or #ny length o time.
&ost liters liters will ollow ollow something like like this: 959/95=/9595/95I/@ sets o 9 ;@ singles #t C m#5>. Or else they will go @33?3I39 working up in weight to one m#5imum #ttempt th#t $#y. (4-e #lso seen m#ny go to ?5?/?5I/?59 thereby w#rming up #n$ going to #roun$ C or ? singles1 $rop I lbs.1 #n$ go to ? $oubles1 $rop I lbs.1 #n$ go to three triples #n$ inish up with ? sets o @4s. E#ch o these three metho$s you will in$ eecti-e i #ppro#che$ with c#ution #n$ common sense. E#ch one uses triple progression #n$ in e#ch c#se1 when the top weight choice is comort#bly possible1 #ll weights #re incre#se$ in #ll sets on the ne5t workout 1 while the sets #n$ repetitions rem#in const#nt. e #lso h#-e the type o tr#ining tr#ining use$ by -#rious 6supermen7 throughout the ye#rs. ye#rs. B#sic single progression ;when c#rrie$ to the e5treme> will incre#se your e5ercise poun$#ge1 o-er # gi-en length o time. Begin with # C limit weight. E#ch workout perorm more #n$ more single #ttempts until you #re liting liting the b#r between 9@ #n$ I times. "uch # simple metho$ c#n yiel$ much in the w#y o results. Fin#lly we come to # combin#tion bulk #n$ strength routine using $ouble #n$ triple triple progression interwo-en through it. e e woul$ g#-e one b#sic strength mo-e using triple progression such #s bench presses or 9/=//I/9/9/9 #n$ I or ? #ssist#nce mo-ements using $ouble or single progression1 such #s $ips1 lyes1 #n$ triceps e5tensions or # gi-en number o repetitions #n$ the only ch#nging -#ri#ble being #n incre#se in the number o sets we perorm or e#ch. @5@s going to =5@s or H sets o ?s going to 9 sets o ?s woul$ be two goo$ e5#mples. (t woul$ #lso be possible to keep the st#tic in cert#in mo-ements #n$ incre#se the repetitions per set1 resulting in #erobic con$itioning #n$ muscle si+e incre#se #s well #s en$ur#nce. hile $iscussing $iscussing our $ouble1 single #n$ e-en triple progression system1 system1 we c#nnot o-erlook its #bility to control our ultim#te #bility to #bsorb both tr#ining -olume #n$ tr#ining intensity. By tr#ining -olume we me#n the #ll3o-er tr#ining -olume #n$ tr#ining intensity. intensity. By tr#ining -olume we me#n the #ll3o-er #mount o work we perorm $uring our workout progr#m. This soun$s simple1 yet it is ,uite complic#te$. irst o #ll1 we c#n incre#se the #mount o work in three b#sic w#ys. e e c#n incre#se the number o sets with # ste#$y weight. e e c#n incre#se the number o repetitions with # ste#$y weight #n$ in#lly1 in#lly1 we c#n $o both. b oth. !#tur#lly1 !#tur#lly1 incre#sing both the number o sets #n$ repetitions c#nnot #n$ shoul$ not be $one imme$i#tely1 or such # 6shock eect7 woul$ h#-e # $etriment#l eect on our bo$ies #n$ emotions. "ince such #n #ction woul$ result in #$$ition#l psychic str#in1 we shoul$ procee$ with c#ution when #ttempting to incre#se tr#ining lo#$ through # $ouble3progression system. 0owe-er1 #s #n e-#lu#tor o our tr#ining lo#$1 such # metho$ is in$ispens#ble "ince we #ll shoul$ m#int#in # regul#r log1 we c#n e#sily reer to it rom time to time #n$ comp#re p#st workout -olume with our present tr#ining lo#$1 #n$ it is here our -olume conscientiousness comes into rele-#nt import#nce. ( we were to in$ th#t $uring the l#st ew tr#ining weeks ;3<> we h#-e neither incre#se$ our sets or repetitions with our tr#ining weights1 then our tr#ining h#s been neither goo$ nor b#$1 but rel#ti-e to our moment#ry point in time #n$ const#nt #s #r #s ultim#te go#ls #re concerne$. (t shoul$ be pointe$ out here th#t #n incre#se in work lo#$ c#n be # go#l in itsel ;p#rticul#rly in bo$ybuil$ing>. 0owe-er1 in strength liting the #bility o #n incre#se in tr#ining lo#$ c#n me#n the bo$y is c#p#ble o #ccepting # he#-ier ;more intense> stimul#tion #n$ here is where tr#ining intensity comes into pl#y. pl#y.
Tr#ining intensity intensity me#ns how h#r$ we work #s comp#re$ to how much. 8sing # simple e5#mple: ?59 with 9lbs. is not #s intense #s ?59@ with 9lbs. or ?59@ with 99lbs. Tr#ining intensity intensity c#n be e#sily regul#te$ or controlle$ by using # $ouble progression metho$ #n$ keeping the sets #n$ repetitions const#nt #n$ the incre#se in strength brought #bout by incre#se in weight ;resist#nce>. This metho$ o strength tr#ining is wi$ely #ccepte$ be weightliters #n$ strength seekers throughout the worl$. 0owe-er1 its one $r#wb#ck is th#t sooner o r l#ter we re#ch # point o $iminishe$ returns where we c#n no longer gener#te their ment#l or emotion#l psyche nee$e$ to #$$ he#-ier weight onto our b#r #n$ it is #t this point where st#leness sets in. By using # $ouble or triple metho$ o progression we insure # longer #bility o our bo$ies to #$#pt to the continuous stress o physic#l en$e#-ors. "urely # re-#mping o our opinions concerning these b#sic systems is in or$er or1 in$ee$ #n$ useulness is highly un$err#te$ #n$ misun$erstoo$.
Po"er Ra#$ Training
(n my opinion1 proper use o #n # n #$2ust#ble power r#ck will #i$ the #-er#ge # -er#ge tr#inee tremen$ously. tremen$ously. !othing will work you #s thoroughly #s power r#ck tr#ining. ( h#-e ne-er witnesse$ physic#l $ecline or $ee#t when # tr#inee incorpor#tes power r#ck work into h is tr#ining routine. All ellows m#ke g#ins1 in one orm or #nother #n other.. The un$erweight m#n -#n e5pect to p#rt on m#ssi-e bo$yweight ,uite re#$ily when power r#ck work is utili+e$ or #ny length o time1 time1 while he#-ier men usu#lly $e-elop muscle muscle h#r$ness #n$ routinism $ue to the incre#se in muscul#r intensity o eort. The m#2or tow tow re#sons or my opinions concerning r#ck r#ck work #re: #re: intensity o-erlo#$ #n$ tr#ining s#ety. For the m#n who tr#ins #lone1 r#ck work will #llow you to use he#-ier poun$#ges in complete s#ety1 s#ety1 without the nee$ or spotters. By using the remo-#ble pins1 you c#n section#li+e your tr#ining #n$ work out your sticking points. Fe#r o #ilure is non3e5istent while using the r#ck #n$ sel3coni$ence will incre#se by le#ps #n$ boun$s. Also1 your he#-y p#rti#l mo-ements will $e-elop you like nothing else1 not to mention the incre#se in strength which h#s to t#ke pl#ce. '#ck work will $e-elop # lot o si+e1 power1 #n$ muscle #n$ this is why ( pl#ce #s much import#nce on this mo$ern #cet o o-erlo#$ o -erlo#$ tr#ining. ith ith most con-ention#l power r#cks1 which #re m#$e out o steel tubing 1 you will be c#p#ble o h#n$ling the utmost in tr#ining poun$#ges1 with no e#r #s to getting in2ure$ through the r#ck not supporting the #mount o weight usu#lly h#n$le$. ( you #re intereste$ in re#lly he#-y tr#ining1 then ( woul$ he#rtily recommen$ this type o r#ck. "uch # r#ck c#n e#sily support h#l # ton in complete s#ety #n$ e#se o mo-ement. The secon$ type o r#ck consists o steel tubing set up in # 6swing7 sh#pe with the necess#ry holes $rille$ in both uprights #n$ the tr#ining b#r #tt#che$ by two l#nges1 c#using # slight up #n$ $own eect. This type o r#ck costs less to buy or buil$ #n $ will hol$ up ,uite well un$er home use #s long #s the weights use$ $o not e5cee$ <lbs. Do not belie-e th#t such # r#ck will not #i$ you in incre#sing your si+e #n$ strength bec#use or lost tr#inees1 this lighter type o r#ck will be more th#n #$e,u#te #n$ the only
$r#wb#ck ( c#n see in using such # r#ck or #ny length o time is the l#ck o $e-eloping b#l#nce1 position #n$ co3or$in#tion. this is l#cking with # two poste$ sli$ing type o power r#ck1 since the b#r c#n mo-e only in # str#ight line. For home tr#inees1 this is ine1 but or woul$3be competitors1 b#l#nce is # tr#ining necessity. necessity. Jou Jou c#n4t lit # he#-y weight in competition without b#l#ncing it. The competiti-e power lits $o not mo-e in # str#ight str#ight line. The bench press1 or inst#nce1 begins with # orw#r$ #rc on the lowering o the b#r to the chest #n$ # sort o elong#te$ K"4 mo-ement on the w#y b#ck up. hen pressing the b#r the mo-ement is both up #n$ b#ck. Jou Jou c#n tr#in on # sli$ing power r#ck #n$ $o bench presses in # str#ight up #n$ $own mo-ement1 but it will not help you when trying to bench in in the con-ention#l m#nner. The power s,u#t1 s,u#t1 #s perorme$ in competition to$#y is #lso #nother mo-ement which incorpor#tes both #n upw#r$ #n$ orw#r$ mo-ement when ri$ing1 #n$ # $ownw#r$ #n$ b#ckw#r$ mo-ement when lowering into the proper $epth. The only kin$ o competiti-e s,u#t which shoul$ be #i$e$ by # sli$ing post3type r#ck woul$ be #n Olympic s,u#t1 in which the mo-ement is $one solely with the thighs #n$ the mo-ement is #lmost str#ight up #n$ $own. "ince " ince this type o s,u#t is neither conteste$ or #ccepte$ in competition1 it m#kes little sense to $epen$ on it to mo-e your poun$#ges up without the power s,u#t. Furthermore1 such # type o s,u#t will not completely strengthen #n$ $e-elop the import#nt muscles o the hips #n$ gluteus muscles #n$ this is the m#in re#son or not relying on it #t the e5pense e5pen se o the #ctu#l style o competiti-e s,u#tting. To be sure1 i one is intereste$ in $e-eloping the m#5imum poun$#ge in the conteste$ type o s,u#t1 # our poste$ type o power r#ck is re#lly ,uite necess#ry. necess#ry. hen liting # he#-y weight1 it is #r e#sier to concentr#te on merely pushing or pulling in the right $irection without h#-ing to stop onesel rom sw#ying to #n$ ro1 hence the popul#rity in the sli$ing post3type o r#ck. But ( repe#t1 to $e-elop m#5imum competiti-e strength1 # regul#r r#ck is -ery h#n$y h#n $y #n$ necess#ry. e now come to the -#rious types o routines which #re possible possible using this in$ispens#ble piece o tr#ining e,uipment. "ince the #ims o powerliters1 weightliters1 bulk #n#tics #n$ bo$ybuil$ers #re -#rie$1 so #re the -#rious types o tr#ining proce$ures. For the bo$ybuil$er1 especi#lly the thin ellow1 m#ny #-enues o oper#tion #re to him to gre#tly incre#se his muscul#r bulk #n$ power p ower.. 0e coul$ incorpor#te b#sic muscle m#ss mo-ements in -#rious positions throughout the week1 with the results being plenty o h#r$ work #n$ plenty o progress "uch #n #rr#ngement woul$ keep our tr#inee occupie$ so th#t tr#ining bore$om woul$ not be # problem. This is bec#use o the prooun$ -ers#tility o the mo-ements1 being perorme$ rom -#rious positions on the l#ck1 thus hitting the muscle groups rom -#rious #ngles. (t is necess#ry to use muscle m#ss mo-ements when utili+ing the power r#ck bec#use the tr#ining itsel $em#n$s -ery he#-y poun$#ges p oun$#ges $one or m#ny sets o low1 low1 p#rti#l repetitions. To To try to use # pe#k contr#ction mo-ement woul$ be # w#ste o time $ue to the n#ture o the e5ercise perorm#nce itsel. Also1 muscle sh#ping mo-ements woul$ be #t # $is#$-#nt#ge1 $ue to the impossibility o using he#-y enough poun$#ges to $o much in the w#y o goo$. Jou must rely on b#sic1 he#-y3$uty e5ercise mo-ements when relying on the power r#ck or results. For bo$ybuil$ing purposes on the the r#ck ( recommen$ the ollowing ollowing b#sic mo-ements: bench press1 p#r#llel or h#l s,u#ts1 $e#$lits rom the knee1 #n$ bent b#rbell rowing. (
woul$ #$-ise two1 or #t the most three1 tr#ining perio$s per wee1 #n$ the ollowing will be tour b#sic set #n$ repetition sche$ule: begin e#ch mo-ement with one or two sets o 939I repetitions1 $one outsi$e the r#ck to m#int#in style #n$ or # w#rm3up. !ow1 pl#ce the b#r insi$e the r#ck #t the #ppropri#te position. One $#y you coul$ use # low position1 $#y two woul$ be # mi$$le position1 #n$ your l#st workout on $#y three woul$ be # top position or lockout $#y. $#y. Another metho$ woul$ be to use #ll three positions positions in e#ch workout #n$ perorm the s#me workout two times per week. (n this situ#tion1 ( woul$ #$-ise using #ll three positions or between ?3@ sets o @3H repetitions in e#ch position. hen you re#li+e you will be $oing between C #n$ 9@ sets o r#ck work or e#ch e5ercise1 #n$ using between #n$ < e5ercises1 you c#n see how you coul$ only ollow this progr#m twice per week. ( you $eci$e to use only one position per workout1 then igure on #ter ten w#rm3up sets1 working up to between H #n$ 9 sets o @3H repetitions or e#ch mo-ement. "uch # routine might be possible ? times per week. week . Jou Jou must e5periment #n$ in$ the proper worklo#$ or you. hile on the sub2ect o -#rious use$ in r#ck work1 ( shoul$ like to point out th#t there is usu#lly in e-ery e5ercise routine1 # section the sticking point in which -ery little weight c#n be mo-e$. This #re# is where wh ere most o our work shoul$ go1 since this is where we #re the we#kest. ny times ellows will limit themsel-es to only the 6lockout7 position in power work bec#use this position usu#lly results in the most weight being being ele-#te$ #n$ they c#n use # lot o iron #n$ impress their tr#ining p#rtners with their #bility to lit # he#-y poun$#ge # ew inches. This woul$ be ine1 in itsel but in the long run these mis$irecte$ ellows only hurt themsel-es1 bec#use power r#ck work is truly 6be#utiul7 6be#utiul7 #n$ most s#tisying when $ine correctly. $on4t #llow yoursel to m#ke such # mist#ke. hen you notice you #re p#rticul#rly we#k in in # cert#in #re#1 work th#t #re# $oubly h#r$ h#r$ #n$ in no time #t #ll1 your 6sticking point7 will be o-ercome #n$ your o-er3#ll liting proiciency will incre#se. e shoul$ #lso mention th#t #iling to use # well3roun$e$ r#ck routine c#n result in #n unn#tur#l looking physi,ue. This is bec#use the muscles #re not use$ completely throughout # ull r#nge o mo-ement #n$ such # $e-elopment is not ple#sing to the eye1 nor $oes it #i$ you in $e-eloping strength on #n o-er3#ll b#sis. &ore th#n #ny other re#son1 the use o only cert#in c ert#in positions in the power r#ck is the m#2or c #use o most tr#inees4 #ilure to correctly respon$ to this type o tr#ining. hile on the sub2ect o # tr#ining routine1 we c#n #lso mention mention #nother routine1 simil#r simil#r to the irst one which woul$ consist con sist o the b#sic three powerlits: the bench press. the power s,u#t1 #n$ the $e#$lit. For the bo$ybuil$er1 such # routine c#n be perorme$ in the power r#ck with much s#-ings in tr#ining time #n$ energy. energy. This woul$ en#ble him to g#in bo$yweight #n$ si+e more e#sily1 e#sily1 since the workouts woul$ be o # he#-y n#ture #s comp#re$ to his usu#l sche$ules. ( woul$ wou l$ #$-ise higher repetitions per set since strength is not the sole #im here in this situ#tion. e #lso must re#li+e th#t with only three mo-ements to work with1 we must work e5ception#lly h#r$ on e#ch one in or$er to register proper results. ( woul$ begin e#ch mo-ement with one or two sets sets o between 939I repetitions or or # goo$1 complete w#rm3up. !ow1 mo-e into the r#ck #n$ p l#ce the b#r in the low position. Do not use # secon$ set o pins to stop you rom $oing # ull mo-ement. T#king T#king regul#r 2umps1 work up $oing ull mo-ements1 to # weight you c#n use or si5 repetitions1 e#ch one coming to # moment#ry stop #t the bottom pin beore beginning the ne5t one. ork
up to @ sets o < repetitions using this weight. Jou Jou then c#n pl#ce the b#r #t your 6sticking point7 #n$ rom there $o i-e more sets o si5 repetitions using wh#te-er weight you c#n comort#bly h#n$le. This workout coul$ be $one twice per week with # me$ium $#y in the mi$$le in which you woul$ use the thir$ position you h#$ not use$ on $#ys one #n$ three. The set #n$ repetition sche$ule st#ys the s#me on this $#y1 #lso. hen using the power r#ck or Olympic liting liting or powerliting1 powerliting1 # $ierent $ierent #ppro#ch is necess#ry or continue$ success. The Olympic liter re,uires #st strength #n$ this is not built with power r#ck work. 0e c#n1 howe-er1 m#ke use o the r#ck or his #ssist#nce #ssist#nce mo-ements such #s high pulls1 shrug pulls1 p ulls1 h#ng pulls1 p#rti#l ront #n$ b#ck s,u#ts1 2erks rom the shoul$ers #n$ 2erk $ri-es. hile his #ims woul$ not be the s#me #s the powerliter or bo$ybuil$er1 bo$ybuil$er1 he woul$ in$ th#t bec#use o its -ers#tility1 -ers#tility1 the power r#ck is truly # h#n$y piece o e,uipment. Especi#lly when he is trying to work #roun$ #n in2ury1 the r#ck re#lly woul$ come in h#n$y. For here is # s#e1 simple piece o #pp#r#tus which woul$ en#ble him to tr#in #n$ #-oi$ re3in2ury #n$ p#in. %owerliting proiciency proiciency re,uires regul#r pr#ctice o the competiti-e lits lits to insure # re#son#ble const#ncy in style. e #lso nee$1 in this c#se1 to keep #inity between oursel-es #n$ the #ctu#l mo-ements we use. All the power r#ck bench presses in the worl$ will not help you in # contest i you $on4t regul#rly perorm the regul#r lit in your tr#ining. 0owe-er1 we coul$ get #w#y with 2ust the three competiti-e lits #n$ use the power r#ck #s #n #ssist#nce tool. This woul$ cut $own our nee$ or -#rious other #ssist#nt mo-ements such #s inclines1 presses behin$ the neck1 $ips1 h#l s,u#ts1 etc.1 etc. Thereore1 the power r#ck c#n #lso be #n inluenti#l tool in the h#n$s h#n$ s o our powerliter i he knows how to use it. &ost powerliters powerliters ollow # our $#y # week1 split routine. On On &on$#y #n$ Thurs$#y1 Thurs$#y1 s,u#ts1 #n$ benches #re perorme$. p erorme$. Arm Arm #n$ $e#$lit work is $one on Tues$#y #n$ Fri$#y. 8sing the r#ck in this situ#tion we coul$ $o our regul#r s,u#ts #n$ benches on Tues$#y #n$ Fri$#y. this woul$ keep our tr#ining style up to p#r on the competiti-e lits #n$ our strength incre#sing rom the two $#ys $# ys per week in the r#ck. Another -ersion woul$ be to $o benches #n$ p#rti#ls on &on$#y1 #long with competition s,u#ts. On Tues$#y1 Tues$#y1 $o $e#$lits in the usu#l m#nner. On Thurs$#y1 Thurs$#y1 you $o r#ck s,u#ts he#-y #n$ bench presses light. On Fri$#y1 Fri$#y1 you c#n $o $e#$lits rom the knees in the r#ck. Fin#lly1 Fin#lly1 we coul$ speci#li+e on only one mo-ement on the r#ck1 $oing regul#r #n$ p#rti#l mo-ements twice per week #n$ perorm the other two lits $uring this time in the con-ention#l m#nner. (t is this -ers#tility o the power r#ck which m#kes it so enticing #n$ popul#r. For ye#rs ( h#-e seen guys #il1 time #ter time1 $oing he#-y lits #t cert#in 6sticking points17 o-er #n$ o-er1 with no thought #s to why or how to impro-e on their p#rt. ( h#-e #lso spoken out or power r#ck work1 o-er #n$ o-er #g#in1 with most eort #lling on $e# e#rs. The ones who $i$ listen m#$e g#ins the ones who $i$n4t #re still #iling with the s#me weights. %roper tr#ining in # power r#ck c#n turn the #-er#ge tr#inee tr#inee into # muscul#r monster (t pl#ces such #n o-erlo#$ on your system th#t muscul#r response must t#ke pl#ce within the bo$y1 bec#use you #re pl#cing the ner-es1 ibers1 ten$ons1 etc.1 un$er such stress th#t they must $e-elop to m#ke urther #ction possible. The competiti-e #thlete nee$s to re#li+e th#t #long with the r#ck work1 regul#r perorm#nce o his competiti-e sport o lits1 is necess#ry or continue$ progress. The Olympic liter c#n use the r#ck #s # time s#-ing w#y o perorming his #ssist#nce mo-ements. The powerliter c#n g#in b#sic
strength #t # phenomen#l r#te shoul$ he regul#rly incorpor#te r#ck work1 #n$ our bo$ybuil$ing rien$ c#n #chie-e # response in muscul#r bulk which he ne-er beore $re#me$ possible. !o m#tter how you wish to look #t it 1 power r#ck tr#ining is in$ispens#ble when it comes to $e-eloping bigger #n$ stronger muscles
Io%e!ri# and Io%e!roni# Training
During the e#rly #n$ mi$$le si5ties1 isometric tr#ining bec#me # househol$ wor$ in the worl$ o weights. One p#rticul#r b#rbell comp#ny on the e#st co#st beg#n #$-ertising this new metho$ o tr#ining #n$ e-eryone who w#s #nyone 2umpe$ on the isometric b#n$w#gon. (t w#s #lso #roun$ this time th#t #n#bolic steroi$s bec#me popul#r #n$ #ter # ew ye#rs1 the proponents who origin#lly tr#ine$ on isometrics were #lso known to h#-e use$ these subst#nces to urther their g#ins. This le$ to $isbelie in the system in gener#l1 since m#ny elt it w#s the #n#bolics which wh ich l#rgely pro$uce$ the g#ins #n$ not no t the isometric system. Little by little1 its initi#l popul#rity beg#n to we#r o #n$ more con-ention#l systems took its pl#ce. "ince then1 it h#s t#ken # 6b#ck se#t7 to the mo$ern metho$s #n$ this is # sh#me1 bec#use there is much -#lue in this metho$ o tr#ining #n$ e5ercise. (sometrics #re # -ery useul tool in the $e-elopment o physic#l strength. (t t#kes this type o tr#ining to te#ch you how to 6str#in7 correctly $uring e5ercise #n$ $uring the critic#l position in # lit1 such #n #bility c#n be ,uite useul1 i not $ownright necess#ry. (sometrics were ne-er inten$e$ inten$e$ to repl#ce repl#ce regul#r b#rbell b#rbell tr#ining. (t is necess#ry to h#-e mo-ement $uring e5ercise to $e-elop physic#l power #n$ b#l#nce1 #s well #s co3or$in#tion. "ince pure isometrics consist o no mo-ement1 only st#tic contr#ction1 it seems ob-ious th#t #lone it c#nnot $o # complete 2ob. For Fo r best results1 it must be use$ h#n$ in h#n$ with con-ention#l b#rbell work #n$ # proper b#l#ncing between 6no mo-ement7 #n$ 6ull mo-ement7 is necess#ry or the tr#inee to g#in correctly. %roperly use$1 isometrics isometrics c#n bring #bout superior results1 results1 without so much time spent on less eicient metho$s #n$ on top o this1 such #n intense metho$ re,uires little tr#ining time. This c#n m#ke the $ierence between missing # he#-y lit bec#use o # l#ck o $etermine$ eort o s#-ing it. %ure isometrics isometrics ;pushing or pulling #g#inst #n immo-#ble immo-#ble ob2ect> is especi#lly especi#lly useul or power liters. This is bec#use the power lits1 $ue to their n#ture #re slow lits #n$ it is this slow1 slow1 grin$ing strength which is best $e-elope$ by incorpor#ting isometrics with regul#r e5ercises. %ure isometrics isometrics will incre#se your tensile strength strength ,uite ,uickly #n$ regul#rly regul#rly with continuous pr#ctice. This is bec#use such # tr#ining is more ment#l in preerence to purely physic#l. Jou Jou know you c#n4t ben$ the b#r. Jou know there will be no re#l mo-ement. Jet Jet you e5ert yoursel to the limit or the re,uire$ number o secon$s. Liter#lly1 Liter#lly1 you #re trying to so the impossible. (t is this o-erlo#$ tension which #cti-#tes the ner-e ibers in your muscles #n$ te#ches them how to contr#ct iercely #n$ without e#r or hesit#tion. This is isometric contr#ction. c ontr#ction. This metho$ when combine$ with with regul#r b#rbell work1 will buil$ more muscle #n$ strength ,uicker th#n e5ercise with mo-ement #lone. (t is closely #kin to he#-y p#rti#ls in
the power r#ck #n$ we shoul$ #ll know by now n ow how import#nt such r#ck work is. here isometrics h#-e #n #$-#nt#ge is in their simplicity in perorm#nce1 since no weight is nee$e$. A r#ck is necess#ry1 howe-er1 so once #g#in1 we see how unction#l # power r#ck c#n be. ith pure isometrics1 you c#n tr#in #lmost $#ily1 sometimes twice # $#y1 or such tr#ining is -ery short1 $ue to the intensity o the eort in-ol-e$. Let us #ssume you w#nt to work the bench press p ress using isometrics. Jou Jou c#n begin with two or three sets in the con-ention#l m#nner1 2ust to w#rm up the muscles or the work to come. !ow go into the power r#ck #n$ pl#ce the empty b#r #t the le-el o your chest1 while lying on # bench. %l#ce # secon$ set o o pins one or two inches higher1 so -ery little1 i #ny1 mo-ement c#n be $one. Jour Jour #im is to e5ert m#5imum pressure #g#inst this b#r or or # perio$ o =39 secon$s. The irst or @ secon$s shoul$ be b e spent ment#lly mustering #ll the ment#l #n$ physic#l orce you #re c#p#ble o1 while the l#st or so secon$s shoul$ in$ you oucing #t m#5imum. The number o sets in-ol-e$ is entirely # person#l m#tter. m#tter. Begin with one set #n$ three positions or wh#te-er mo-ement yo u #re working #n$ gr#$u#lly you will be #ble to incre#se your sets in the -#rious positions1 letting your bo$y #n$ recuper#tion b e your gui$e. A -ery #$-#nce$ metho$ or # powerliter to ollow shoul$ shoul$ be # progr#m o either three three regul#r b#rbell workouts1 #long with tow or three isometric workouts per week or to ollow # st#n$#r$ workout with the isometric mo-ements being $one tow#r$s the en$ o the routine. Jou Jou coul$ either choose your sticking p oint #n$ perorm # ew isometric hol$s rom such # position1 or perorm one or more hol$s rom three $ierent heights o the s#me e5ercise. hiche-er you choose1 you will g#in in strength #n$ muscle si+e i you persist in this type o tr#ining or #ny length o time. ( h#-e to w#rn you1 while $iscussing $iscussing this system1 to t#ke it e#sy #t irst1 until the muscles #re use$ to the e5ertion. There is # gre#t $ierence between the stress pl#ce$ on the muscle $uring regul#r b#rbell work #n$ the kin$ o intense ierce e5ertions necessit#te$ by isometric contr#ction. ny # se#sone$ b#rbell m#n h#s been in2ure$ by pulling #n$ str#ining the muscles through o-er $oing his isometric work. 0ol$ b#ck some1 until you #re use$ to the type o e5ertion necess#ry when $oing this type o tr#ining. As ( mentione$ mentione$ e#rlier1 e#rlier1 puree isometric isometric contr#ction c#n be -ery -ery useul in the $e-elopment o physic#l strength. ouple$ with b #rbell work1 it will gre#tly #i$ you in your ,uest or physic#l power. (ts simplicity o oper#tion ools m#ny ellows into thinking it is # l#+y me#ns o e5ercise. !othing coul$ be urther rom the truth. Along with pure isometrics1 there is #lso # combin#tion o r#ck work #n$ isometrics entitle$ 6isometronics.7 These #re me#sure$ mo-ements with he#-y weight. By combining isometronics1 we h#-e tow intense1 o-erlo#$ metho$s combine$ into one system o oper#tion. (sometronics c#n m#ke you # superm#n (t combines he#-y o-erlo#$1 me#sure$ mo-ements #n$ st#tic contr#ction. hen we couple this with # $ouble or triple progression metho$1 #s $iscusse$ in the irst p#rt o this ch#pter1 ( eel we #re #t the st#te o the #rt when it comes to strength tr#ining. (t will buil$ muscles ,uite r#pi$ly #n$ your strength shoul$ m#ke regul#r1 system#tic system#tic 2umps. The perorm#nce o such mo-ements is ,uite complic#te$1 hence it is #n$ h#s been misun$erstoo$ by m#ny. Jet1 ( im#gine1 #ll o our top liters h#-e1 #n$ still $o1 use it regul#rly in their tr#ining. hen you combine he#-y1 intense muscul#r e5ertions in # power r#ck1 plus the isometric
contr#ction theory1 you h#-e the most potent tool #-#il#ble or incre#sing phy sic#l strength. (sometric strength strength consists o # me#sure$ mo-ement o # he#-ily weighte$ b#rbell b#rbell #n$ #n isometric contr#ction #t the en$ o e#ch set. This combin#tion o he#-y muscle o-erlo#$ will strengthen the entire muscul#r sections #s well #s ner-ous systems o the bo$y. The isometric p#rt re,uires # continu#l $e-elopment o ner-e orce1 thereby $e-eloping gre#ter #bility to contr#ct the muscle #n$ incre#se the inter3muscul#r tension $uring this critic#l p#rt o # lit. This incre#se in the #bility to concentr#te while un$er gre#t physic#l stress is o the utmost import#nce to our weightliters #n$ powerliters. The n#ture o their sport re,uires # continuous #bility not to gi-e up $uring # $iicult p#rt o # lit #n$ or th#t re#son isometric tr#ining c#n gre#tly #i$ in the $e-elopment o physic#l strength. The bo$ybuil$er c#n #lso re#p -#st rew#r$ by using this principle since it it #llows him to stimul#te -#rious sections o the muscle ibers which he ne-er coul$ h#-e re#che$ un$er regul#r metho$s. Let us not orger th#t this section#l tr#ining #llows us to properly o-erlo#$ the lockout section o e#ch e# ch lit1 where the muscles #re c#p#ble o the most e5ertion1 since they #re un$er the best st#te o le-er#ge #t th#t point1 p oint1 to put out the most resist#nce. During the course o regul#r e5ercise1 se #re hel$ b#ck by the strength o our sticking point #re#. ( we c#n4t inish the repetition1 no m#tter how light it elt when we beg#n the repetition1 the sticking point or we#k +one #re# go-erns our #bility to lit # he#-y weight or repetitions or single #ttempts. By using isometronics1 we c #n work the bottom1 mi$$le #n$ top positions with #n intensity ne-er beore re#li+e$. hene-er our sticking point c#uses #ilure1 we c#n reme$y this situ#tion by incorpor#ting this metho$ o isometronic contr#ction. The b#sic beneici#l $ierence between pure isometrics #n$ isometronics lies lies in the use o weight in perorm#nce. hen using pure isometrics1 the tr#inee uses #n empty b#r #n$ e5erts pressure #g#inst #n immo-#ble ob2ect. But how $oes the tr#inee know i he h#s e5pen$e$ or incre#se$ o-er l#st week or the week beoreG (n other wor$s1 he h#s no #ctu#l weight on the b#r1 b# r1 so how c#n he me#sure his progressG (n my opinion in this situ#tion he c#n4t h#t $oes usu#lly h#ppen is th#t the #bility to concentr#te on gener#ting orce h#s been impro-e$ so th#t when he uses the s#me techni,ue on # b#rbell he will register # strength incre#se. But is this strength incre#se $ue to #n incre#se o ner-e iber stimul#tion or muscle iber e5cit#tionG ( think it is # little o both. ith isometronics you know how much the b#r weighs1 weighs1 hence you know how much orce you #re gener#ting when you mo-e it. Jou Jou c#n e#sily g#uge your progress through the use o the single1 $ouble1 $ou ble1 or triple progression systems. (sometronics irst irst hit the weight worl$ #roun$ the mi$$le o the si5ties #n$ the irst two men o #ny prominence to e5periment with this system were Bill rch #n$ Louis 'eicke. "ince their metho$s were b#sic#lly weighte$ isometrics1 ( will not spen$ time on their theories. h#t ( will $o is $iscuss with you the 6Theory o imum F#tigue17 which w#s $e-elope$ by Dr. Terry Terry To$$ To$$ #n$ Dr. Dr. r#ig hitehe#$. "uch tr#ining in # r#ck w#s not entirely new to the liting worl$ #t th#t time. 0#rry %#sch#ll h#$ once $escribe$ such # r#ck in one o his course p#mphlets ye#rs beore h#n$. &y e$itor1 %e#ry '#$er1 h#$ # booklet out ou t on this type o tr#ining #n$ ( belie-e w#s the irst to c#ll it isometronic. But we #re concerne$ with the 6Theory o imum F#tigue7 #n$ to the best o my knowle$ge1 To$$ #n$ hitehe#$ cre#te$ it.
8sing the Theory o imum F#tigue1 only one set is perorme$ in e#ch o the three positions or whiche-er e5ercise mo-ement you choose to work on the r#ck. Ater Ater w#rming in the con-ention#l w#y1 you choose # weight you c#n mo-e rom one set o pins to #nother. Let us s#y rom shoul$er to nose height or the st#n$ing press. Jou t#ke # weight you c#n $o 3@ repetitions with #n$ here is wh#t you $o: you perorm the @ reps in #n or$in#ry m#nner1 going rom one set pins to #nother. #nother. hen you get to repetition @ you isometric#lly contr#ct #g#inst the top one1 using #ll the strength possible #n$ push or =3 9 secon$s. !ow you lower the b#r b#ck $own to the irst set o pins #n$ you try to $o repetition number <. hen you c#n get repetition < #ter #n isometric contr#ction with repetition @1 you know you y ou #re stronger1 so the ne5t workout you m#ke #n incre#se in the b#rbell #n$ you begin #g#in. For sheer strength strength you woul$ use use # weight you coul$ mo-e rom one point to #nother or three reps1 the l#st being isometric #n$ then you #ttempt number . For bulk buil$ing1 ( woul$ #$-ise you to go or @ reps with #n isometric hol$ on @ #n$ #n #ttempt #t <. Fin#lly1 Fin#lly1 there is #nother metho$ to use use $uring the isometric isometric hol$ p#rt o the set. set. "ome men $o not orce the b#r #g#inst the top pin on o n the l#st set1 but merely hol$ it in mi$3#ir between the two points or the re,uire$ perio$ o time1 then lower it #n$ try or the 6e5tr# rep.7 This is not my preerence o using this 6m#5imum #tigue7 principle1 but m#ny eel th#t the pushing #g#inst the top pin #t # moment when the muscles #re #lre#$y #tigue$ is 2ust begging or trouble in the w#y o muscle or 2oint in2ury. in2ury. hile ( h#-e ne-er been in2ure$ $oing this1 ( #m sure it coul$ h#ppen1 shoul$ # m#n h#-e we#k muscul#r links by w#y o m#lorme$ ten$ons1 etc.1 so be sure to t#ke it e#sy with this metho$ #s you #re bre#king it in. Bec#use o its se-erity o n#ture1 the m#5imum #tigue theory will will stimul#te 93I more ner-e iber #n$ muscle iber stimul#tion. This will incre#se our muscul#r si+e #n$ strength. 0e coul$ use it $uring o3se#son#l competition perio$s or $uring # bulking up perio$ in his $e-elopment. 0owe-er1 we #s # whole shoul$ re#li+e th#t this o-erlo#$ isometronic system will work i we $o
Variou Se! and Re&e!i!ion S#he%e
The choice o $eci$ing wh#t type o routine you will be ollowing in your #ttempt #t incre#sing physic#l strength is by no me#ns #n e#sy m#tter. m#tter. One o the princip#l problems connecte$ with this $ecision1 which sooner or l#ter you will h#-e to #ce1 is 2ust how to $eci$e how much #n$ o wh#t types o mo-ements you shoul$ inclu$e in your workouts. This is # un$#ment#l problem o b#rbell tr#ining. !o m#tter whether you #re # r#nk beginner or #n #$-#nce$ m#n seeking the ultim#te in strength #n$ $e-elopment: the number o sets #n$ repetitions you use or will be using in your tr#ining will be # source o #ggr#-#tion #n$ $iscussion. The source o such such conusion lies within the #ct th#t we #re #ll $ierent. $ierent. "ome men will respon$ to high sets while others1 whose temper#ment is $ierent1 woul$ in$ such tr#ining tiring #n$ boring. For them1 low sets #n$ me$ium repetitions might be the #nswer. 8su#lly1 8su#lly1 the higher the number o sets1 the lower the repetition scheme. The
opposite is #lso ,uite true the lower the number o sets1 the higher the rep scheme ;within re#son> so th#t the en$ result in both situ#tions is # ully #cti-#te$ muscle group. "ome ellows will in$ the #nswer in the beginning o their tr#ining c#reers1 #n$ or them the w#y is str#ight #n$ cle#r. Others1 mysel inclu$e$1 will h#-e to se#rch o n #n$ on in # continuous struggle in or$er to obt#in # sm#ll r#ction o the g#ins these 6n#tur#ls7 possess. There #re 2ust too m#ny $ierences $ierences in physic#l m#keup or us to come to #ny concrete conclusions #s to how m#ny sets #n$ repetitions will gu#r#ntee results. This problem is simply too comple5 or us to come up with #ny simple1 concrete #nswer which woul$ be suit#ble or e-erybo$y. "#$ #s it m#y seem1 while this #bility to pre$ict wh#t will $einitely work or someone woul$ m#ke things ,u ite e#sier or us to h#n$le1 (4m not sure i we woul$ truly like the outcome. o utcome. For this woul$ then t#ke the responsibility #n$ hence the ree$om #w#y rom the in$i-i$u#l to e5periment with his bo$y or # p#rticul#r physic#l #im. The hum#n right to to $ecipher1 $ecipher1 choose1 seek out #n$ in#lly win or lose but $o so with with hum#n $ignity woul$ be # thing o the p#st1 were we to ollow the western Europe#n 6computeri+e$7 tr#ining routines. &ore th#n likely1 most o us woul$ become so bore$ #n$ tire$ o the s#me tr#ining routine or theory1 theory1 th#t #ter # gi-en length o time1 we woul$ more th#n likely begin to go st#le #n$ the g#ins woul$ not continue to come orth1 no m#tter wh#t we $i$ "o1 it woul$ seem to be # blessing in $isguise this const#nt nee$ to choose #n$ to e5periment on how m#ny sets #n$ repetitions woul$ be best or us #t #ny gi-en time perio$ in our tr#ining. (n this m#nner1 we woul$ be c#p#ble o h#-ing # more interesting #n$ well roun$e$ tr#ining sche$ule1 n ot to mention the storehouse o inorm#tion or others1 #s to wh#t worke$ or $ i$ not work or us $uring our intensi-e ye#rs o tr#ining in this won$erul sport. 0owe-er1 it shoul$ be m#$e cle#r to you here #n$ now th#t th#t there #re cert#in p#r#meters o choice #s to wh#t to choose #n$ how to go #bout choosing the proper set #n$ repetition scheme. The sensible #ppro#ch woul$ be to use our p#st e5periences #s to wh#t worke$ or us in the p#st #n$ #s well #s the e5periences o those who w ho h#-e tr#ine$ with us #n$ the men we h#-e h# -e re#$ #bout1 with whom we h#-e some physic#l #inity. #inity. Jou Jou #re your you r be#t #n$ most trustworthy tr#iner Only you know wh#t eels right or you #n$ wh#t $oesn4t. !o m#tter wh#t ( or #nybo$y else tries to tell you1 ultim#tely the in#l choice is yours #s to 2ust wh#t you shoul$ e5periment with #n$ wh#t to $isc#r$. ( #lso re#li+e th#t you #re not e5pert enough in the iel$ not to eel intimi$#te$ by the weight o such $ecision m#king1 so you will h#-e to look elsewhere in or$er to in$ the -#rie$ opinions #n$ i$e#s o other tr#inees #n$ tr#iners1 so th#t # r#tion#l choice rom #ll incoming m#teri#l will be #t your $ispos#l. An$ or the most o you1 the only co nt#ct you h#-e with wh#t is going go ing on is either #t the liting meets #n$ contests1 or by subscribing #n$ re#$ing #n$ rere#$ing the -#rious m#g#+ines. Jou Jou shoul$ t#ke #$-#nt#ge o the #-#il#bility o these sources o inorm#tion #n$ le#rn to $ecipher through the #$-ertising #n$ lower wor$s until you #re #ble to get to the me#t o the m#tter #n$ #lso1 you shoul$ le#rn to concentr#te on 2ust wh#t the writer or liter is s#ying to you within the c onines o his tr#ining #rticle. This is the key. (nste#$ o gl#ncing ,uickly through the m#g#+ine1 looking #t the pictures #n$ #$-ertisements1 re#$ slowly #n$ c#reully e-ery #rticle o e-ery issue you h#-e o ol$ m#g#+ines #n$ new ones in or$er to get #n i$e# #s to wh#t kin$ o progr#m is use$ or wh#t type o tr#ining #n$ how these other ellows were eecte$ by their choice o sets #n$ repetitions.
( mysel h#-e h#$ to ch#nge tr#ining conceptions $uring the the p#st eight or nine ye#rs. Je#rs #go ( oun$ through e5periment#tion with -#rious tr#ining metho$s th#t ( progresse$ well in $e-eloping si+e #n$ physic#l strength with our b#sic tr#ining tr#ining perio$s per week. ( woul$ perorm one pressing mo-ement1 one pulling mo-ement1 #n$ one s,u#tting mo-ement per workout. ( $i$ not perorm the s#me mo-ements two $#ys in # row1 row1 howe-er. An e5#mple o the kin$ o tr#ining ( w#s $oing $uring those ye#rs woul$ be the ollowing: &on$#y Full ",u#t1 Bento-er 'ows1 #n$ Bench %ress Tues$#y "e#te$ %ress1 B#rbell or Dumbbell urls1 0#l ",u#t in '#ck e$nes$#y omplete 'est D#y Thurs$#y Floor %ress1 Bento-er 'owing1 De#$lit Fri$#y %ress Behin$ !eck1 De#$lit From nees1 %ower le#n "#tur$#y #n$ "un$#y 'est This w#s b#sic#lly the w#y ( tr#ine$ #n$ g#ine$ in those $#ys. &y set #n$ repetition sche$ule #t this time w#s #s ollows: ( beg#n e#ch mo-ement with one set o 9 repetitions using @ o my one rep limit. ( woul$ then 2ump to H o my one rep limit #n$ perorm ? sets o ? repetitions. Fin#lly1 ( woul$ use on my he#-y $#y C o my one rep limit #n$ perorm @ single #ttempts #t this weight. On the other tr#ining $#y ( woul$ h#-e st#ye$ #y H H #n$ orce$ out @ or < sets o triples with this weight. &y in#l I sets per mo-ement woul$ be with #roun$ < m#5imum weight #n$ ( woul$ rep out #s m#ny counts #s ( coul$1 to #ilure. At th#t time time in my tr#ining such # routine pro-e$ to be -ery successul in $e-eloping #$$ition#l si+e #n$ strength. 0owe-er1 2ust bec#use it worke$ well or me $oes not me#n th#t i you copy it1 2ust #s ( outline$ it here or you1 th#t you y ou will g#in #t the s#me r#te th#t ( $i$. %ossibly the he#-y single #ttempts woul$ not be ple#sing to you. ny guys $o not h#-e the $ri-e to thri-e on he#-y single tr#ining or #ny length o time. For me it worke$. For you it might not. But you y ou shoul$ not let th#t stop you yo u rom pursuing # sche$ule in or$er to get to know 2ust wh#t helps you #n$ wh#t $oesn4t. e e le#rn rom our mist#kes in this g#me. e must #lso t#ke into consi$er#tion1 #t this point1 th#t #s in-ol-e$ #s the -#rious tr#ining systems #re1 there #re b#sic truths which c#n help us #long in choosing the right p#th. For one thing1 we know th#t strength is our bo$y4s w#y o choosing choosing the right p#th. For one thing1 we know k now th#t strength is our bo$y4s w#y o compens#ting or #n o-erlo#$ o work. By th#t ( m#in th#t i we o-erlo#$ our muscles with he#-y1 intense1 work1 our bo$ies will compens#te or this by $e-eloping gre#ter strength. ( re#li+e th#t some tr#iners will both intense #n$ -oluminous tr#ining routines to their stu$ents #n$ ( know this is the w#y or the #$-#nce$ m#n to go in his tr#ining regime1 shoul$ shou l$ he be intereste$ in $e-eloping m#5imum bulk #n$ # n$ power. 0owe-er1 0owe-er1 pure1 un#$ulter#te$ strength is # combin#tion o intense ner-e iber stimul#tion #n$ the c#p#city or the bo$y to o-ercome stress. "o ( woul$ recommen$ more intense work in your tr#ining in comp#rison to # gre#t tr#ining lo#$. As # ellow #$-#nces to beyon$ beyo n$ the interme$i#te st#ge1 he 2ust might h#-e initi#te both #n intense routine #s well #s # routine which is comprise$ o m#ny sets o low repetitions1
#n$ such # tr#ining regimen woul$ be -ery t#5ing #n$ time consuming1 yet or the most p#rt it woul$ be the only w#y to succee$. ny1 ny1 m#ny ellows mist#ke bulk tr#ining tr#ining with power tr#ining. hile hile it is true th#t #n o-er3#ll bulking routine1 by its -ery n#ture1 will #lso #$$ to your bo$yweight. hile this will not c#use m#ny o you #ny problems1 $ue to being un$erweight or 6Bulk F#n#tics7 ;mysel inclu$e$ here> #t he#rt1 it is not # $esir#ble situ#tion or the woul$3be powerliter to get into unless he h#s his he#rt set on becoming # IH@l/ I H@l/ cl#ss liter or # super3 he#-yweight. True strength tr#ining will concentr#te on m#inly getting you he#-ier. For strength you nee$ cense1 not blo#ter muscle tissue. ny bo$ybuil$ers h#-e this blown up1 blo#te$ look #n$ or their purposes1 this is the w#y to go. Bu t or the seeker o gre#ter physic#l strength without #$$ing bo$yweight1 $ense1 c#p#ble muscle wins out e-ery time. This is why ( st#te$ e#rlier th#t more intense work is necess#ry th#n -oluminous work or the #chie-ement o the go#ls liste$ here. "trength re,uires intense eort1 contr#ry to muscle growth which re,uires both intense eort #n$ -oluminous worklo#$. ny o you ellows #re ollowing routines which #re suppose$ to be power routines #n$ when ( look them o-er it becomes ,uite cle#r to me th#t nothing coul$ be urther rom the truth. (t seems th#t e-erybo$y e,u#tes e,u #tes bulk #n$ power ;mysel inclu$e$>. This is not true in #ll c#ses #n$ the recor$s in the lower cl#sses #re m#$e by 6unbulky7 men who #re #s strong #s most he#-yweights. Jou Jou c#n be sure th#t these men know the $ierence between bulk routines #n$ strength routines. One o the m#st #ccepte$ routines use$ use$ to$#y is the 6@ sets sets o @ repetitions7 routine. To To me such # routine is # complete w#ste o time. hyG Bec#use it is neither h#r$ e nough nor he#-y enough to $o you #ny goo$. h#t ( see you $oing is t#king # w#rm3up #n$ $oing @ sets o @ repetitions with the s#me weight1 or workout #ter workout. Or else you will begin the irst set o @ with # light weight. Mump #n$ $o @ more reps. Mump #g#in #n$ $o @ more reps. Mump the thir$ time #n$ $o @ more reps #n$ in#lly $o @ more reps with the @th set #n$ th#t4s it. !ow ( #sk you1 i you coul$ g et @ sets o @ repetitions with the s#me weight #s in c#se number one1 isn4t it logic#l to #ssume th#t with re#l eort you coul$ m#n#ge 9 or I sets o m#ybe = repetitionsG An$ i this is so1 then how much #ctu#l intense work $i$ you $o by $oing @ sets o @ reps with this weight1 i you re#lly w#nte$ toG The #nswer shoul$ be ob-ious: you y ou $i$ -ery little work #t #ll (n c#se number two1 it4s it4s ob-ious th#t only on set number @ $i$ you $o #ny re#l work. Jet you stop here inste#$ o going g oing on1 when you4re in#lly w#rme$ up #n$ the bo$y s#ys1 6let4s 6let4s go7 h#t sense $oes this m#keG Jet1 Jet1 m#ny o you reuse to think #n$ to h#-e the cour#ge to ch#nge your tr#ining concepts bec#use you #re #r#i$ to #$mit th#t such tr#ining will necess#rily be long #n$ h#r$ #n$ #t times ,uite uncomort#ble. Jet Jet you mo#n #n$ gro#n when the g#ins $o not come your w#y #n$ you g#-e nothing to show or your eorts but # lot o w#ste$ time #n$ # lot o he#rt#ches. This is one o the re#sons ( #n writing this book to try #n$ gi-e you # re#l story #s to why you $o not g#in the w#y others $o. &y #im is to gi-e you # re#listic look #t yoursel #n$ #t this sport o ours #n$ to en#ble you to come to some intelligent $ecision #s to how to go #bout getting where you w#nt to go1 by oering you trie$ #n$ pro-en1 eecti-e tr#ining theories #n$ sche$ules. (n or$er or you to g#in r#pi$ly in the iel$ o strength strength $e-elopment you #re going to h#-e to tr#in the w#y our p#st #n$ present ch#mpions tr#in. ( woul$ ne-er #sk # m#n who g#s ne-er s,u#tte$ with weight to #$-ise me #s to how to impro-e on my s,u#t. !either
shoul$ you. There is # gre#t $e#l o inorm#tion out there which h#s #lre#$y been $eciphere$ or you. All you h#-e to $o is h#-e the sel $etermin#tion to seek out th#t which seems the tight w#y or you to tr#-el #n$ to e5periment until you hit upon the proper set #n$ repetition scheme to use. ( c#n4t $eci$e this or you. Only you c#n $eci$e the w#y or you to go. (n or$er or you to g#in #s ,uickly #s you c#n1 your entire cre#ti-e energy is going to h#-e to re-ol-e #roun$ the right p#th to ollow. ( you h#-e # #-orite liter #n$ he is in your weight cl#ss or #roun$ your bo$yweight1 try his routines. " ee how you re#ct to his #ll #roun$ e5ercise progr#m #n$ $iet. Fin$ out i you c#n recuper#te on his sche$ule. "ee i his e5ercise mo-ements oer you $iscomort. There is no right w#y or you. Must be p#tient #n$ h#-e the #bility #n$ cour#ge to grow #n$ to ch#nge1 bec#use without ch#nge there c#n be no re#l growth. Jou shoul$ #lso be#r in min$ min$ th#t or some people the b#sic b#sic rules o tr#ining tr#ining 2ust $o not seem to hol$ w#ter. hile most guys respon$ to he#-y weight1 low repetitions #n$ high sets1 you m#y in$ th#t he#-y singles $one or m#ny1 m#ny #ttempts woul$ best or you. "ome m#y preer the isometric system in con2unction with the b#rbell mo-es while others preer p#rti#ls with weight $one in the power r#ck #n$ -ery little #ctu#l pr#ctice in the #ctu#l competiti-e lits. ( know o one m#n who $i$ -ery little #ctu#l tr#ining in ge ner#l #n$ yet m#$e #nt#stic progress ;or # while> using the isometric system with mo-ement1 in # power r#ck. Jet the strongest m#n ( h#-e e-er met ;poun$ or poun$> eels th#t power r#ck work is # w#ste o time. ho is rightG They both #re h#t ( h#-e trie$ to $o in this p#rt o h#pter One is to gi-e you # r#nk1 honest1 #n$ no nonsense look #t the problem o $eci$ing the #mount o work ;sets #n$ reps> you shoul$ #ttempt to $o1 in or$er to $eci$e$ly incre#se your physic#l strength. ( h#-e gi-en you e5#mples o wh#t h#$ worke$ or me in the p#st #n$ wh#t h#s worke$ or others. ( h#-e #lso liste$ # ew e5#mples e5#mples o the mist#kes ellows ellows m#ke when $eci$ing 2ust how how to go #bout wh#t it is they #re #ter. ( know it c#n #t times be perple5e$ #n$ $epressing to w#nt to get somewhere in this b#rbell g#me #n$ to eel th#t something is not being b eing tol$ to you1 th#t something is being hel$ b#ck. This is wh# t ( #m trying not to $o ( w#nt w#n t you to know wh#t is going on to m#ke these #i$s work or you. "o be selecti-e. 'e#$ 'e#$ #n$ $ecipher #n$ choose. T#ke your time #n$ e5periment with wh#te-er strikes your #ncy. Must try #n$ be sure th#t the theory you #re using is b#sic#lly soun$ #n$ the #ppro#ch is re#listic. "ooner or l#ter you will hit upon the proper b#l#nce #n$ when you $o1 things will st#rt to ch#nge or you #n$ ( #m sure then you will eel #ll the w#iting1 hoping1 #n$ e5perimenting w#s well worth it
The Single Re&e!i!ion Prin#i&le
(t shoul$ be ob-ious to most o you now th#t to $e-elop yoursel to the limits o your physic#l c#p#bilities will be # long #n$ h#r$ ro#$ to ollow. ollow. (t is not going to be e#sy to m#ke yoursel into # new1 m#ssi-ely strong m#n. (n or$er to ully $e-elop yo ur strength potenti#l1 you will h#-e to le#rn to h#n$le he#-y poun$#ges regul#rly in your tr#ining. ny shy #w#y rom this. They e#r he#-y he #-y weight. For them1 the power r#ck will be o some #ssist#nce1 since it will oer them protection rom #lling b#rbells #n$ #ilures. But #long with this #ssist#nce work1 he#-y poun$# ges will h#-e to be utili+e$ in the regul#r
b#rbell mo-es or else we will not be #ble to show our us#ble strength in #n #ccepte$ m#nner. This is where the "ingle 'epetition %rinciple comes into pl#y. For1 by using it correctly1 correctly1 we will be #ble to $emonstr#te our unction#l strength. ( eel th#t # regul#r incre#se in tr#ining poun$#ges p oun$#ges is necess#ry or continue$ progress. A tr#inee shoul$ stri-e to h#n$le #s much weight #s he c# n possibly #ccommo$#te to1 or the gi-en number o sets #n$ repetitions which #re cont#ine$ in the tr#ining regimen. There is no point in tr#ining or incre#se$ strength i you #re going to persist in tr#ining with light weights. "trength comes rom intense eort1 whether in the orm o low repetitions or single repetitions1 it $oes not come rom pumping out set #ter set with me$ium he#-y resist#nce. This kin$ o tr#ining will only te#r $own your strength potenti#l. An$ 2ust bec#use the bo$ybuil$ing ch#mpions look strong1 this $oes not m#ke them strong This is why ( h#-e $eci$e$ to spe#k #bout he#-y singles in your tr#ining1 bec#use they #re # sure me#surement stick or you to un$erst#n$ where your limits1 we#knesses #n$ strong points lie #n$ then the #bility to correct these #ults ;i #ny> will lie in your gr#sp. By using the cont#ine$ inorm#tion1 most o you h#r$ g#iners g#iners will #t l#st h#-e # re#son#ble #ppro#ch to your liting #n$ shoul$ re#li+e regul#r strength incre#ses with #pplie$ work #n$ #ttention. One only h#s to t#ke # look look #t to$#y4s to$#y4s powerliting powerliting ch#mpions to see the physic#l limits limits o si+e #n$ strength1 concentr#te$ in # single bo$y. All these men look strong #n$ #re strong. This goes or the Olympic liters #lso. There w#s # time # while b#ck when the Olympic liter coul$ #s #n e5#mple o strength without muscul#r $e-elopment worth spe#king o1 but to$#y1 $ue to impro-e$ metho$s o r#ining #n$ the intensity o competitions you h#-e to be both muscul#r #n$ strong in or$er to win. "ome o these men #re c#rrying enough unction#l muscle on their r#mes to look #lmost inhum#n This is especi#lly true o the he#-ier cl#sses since this is where there is enough bo$yweight to m#ke up #ppreci#ble si+e. The lower cl#sses h#-e #n #thletic1 well knit together look #n$ such #n #ppe#r#nce gi-es the impression o hi$$en strength #n$ # look #t the recor$s in these lower cl#sses will con-ince you o the truth o this. There c#n be no $oubt #bout it1 these men h#-e somehow le#rne$ to in$ the right combin#tion o much work #n$ h#r$ work #n$ the result is #n incre$ibly m#ssi-e #n$ powerul bo$y. h#t m#kes this this so pertinent pertinent or this p#rt o the book is th#t they #ll h#-e use$ in one orm or #nother1 the "ingle 'epetition %rinciple in their tr#ining. An$ by #bsorbing the tr#ining principles o these men the #-er#ge strength seeker will be #ble to g#in like he h#s ne-er g#ine$ beore1 without the en$less hours w#sting #w#y in the gym1 seeking #nswers #n$ not knowing e5#ctly where to go or wh#t to $o. (n my own se#rch or better better #n$ #ster tr#ining metho$s1 ( c#me #cross m#ny #ll#cies which most men hol$ on to in their tr#ining #n$ or the most p#rt1 $i$ not g#in regul#rly bec#use o it. ( #m not going to s#y th#t such tr#ining systems $o not h#-e their pl#ce1 only th#t they1 in themsel-es #re not the complete #nswer. Must #bout #ny system we use will work1 to some $egree1 #s long #s we work. "o it woul$ be wrong to #ssume th#t these metho$s #re # complete w#ste o o time. (t is only th#t ( h#-e oun$ # #ster w#y1 #n$ ( w#nt to m#ke this known to you or your own s#ke1 th#t ( m#ke these neg#ti-e comp#risons. The irst #ll#cy ( s#w through w#s the notion th#t high repetitions #n$ light light weights coul$ re$uce #t #n$ #t the s#me time buil$ muscle. ny liters eel th#t i they go on #
perio$ic 6pump7 routine1 they will be #ble to tr#in $own some #n$ perh#ps go into the ne5t lower cl#ss1 thereby becoming lighter # n$ yet #lmost the s#me in strength. 0ogw#sh (t 2ust $oesn4t h#ppen th#t w#y. w#y. Jour Jour $iet is the key to whether you #re sot or o r le#n. Jour Jour $iet#ry h#bits $etermine how much muscle $ensity $ ensity you #re going to c#rry. Th#t #long with genetics will e-entu#lly m#ke you into your inishe$ pro$uct. Try #n$ remember th#t light weights will $o nothing or you in $e-eloping physic#l strength. For i you try to e5ercise e5cess weight o1 without continuing your strength sche$ules1 you will win$ up sm#ller1 l#bbier #n$ # lot we#ker #n$ who nee$s thisG (n the long run you will be -ery $is#ppointe$. The secon$ #ll#cy ( c#me #cross w#s th#t i you were un$erweight #n$ you trie$ to buil$ up using light tr#ining metho$s1 with long #n$ re,uent sche$ules1 2ust like you re#$ in the m#g#+ines1 th#t this woul$ somehow tr#nsorm into # superm#n $ue to #ll this e5cessi-e work. !othing coul$ be urther rom the truth. "trength is not built rom en$ur#nce tr#ining. Anyone with enough guts #n$ $etermin#tion c#n $o set #ter set o light weights #n$ high repetitions #n$ get nothing out o it but # strong he#rt. ( you #re going #ter such # he#lthy con$ition1 ine. But light #n$ e5cessi-e work will not help you g#in useul si+e or strength #n$ i you yo u think it will1 think #g#in The thir$ #n$ in#l in#l #ll#cy w#s the notion th#t single repetitions repetitions #re only # 6test7 o strength1 they in themsel-es $o not 6buil$7 strength. This is simply not true. There is not one %ower or Olympic liter who h#s e-er m#$e it to the top who h#s not utili+e$ this metho$ to some $egree. Jou Jou c#nnot properly prep#re yoursel tow#r$s competition without pr#cticing singles bec#use they #re not going to #sk to see how m#ny reps you c#n get out with # gi-en weight #t the contest. On the liting pl#torm it4s it4s how much you c#n $o or one repetition th#t counts. There #re w#ys o incorpor#ting this this tr#ining metho$ metho$ into your progr#m which will en#ble you to use it with regul#rity #n$ not go st#le on it #s so m#ny o its $etr#ctors will mo#n #bout #n$ bring your #ttention to. Jou Jou simply $o not $o limit singles but $o singles o-er #n$ o-er with #roun$ C or C@ or your limit. By le#-ing this s#ety m#rgin o @ or 9 you re$uce the possibility o going st#le or o getting hurt. ( sh#ll now #sk the ollowing ollowing ,uestion: 6hy is this tr#ining metho$ so -#lu#ble to the #-er#ge tr#inee #n$ how $oes it comp#re with other #ccepte$ theoriesG7 To To #nswer this we sh#ll h#-e to t#ke look #t wh#t most o you #re #lre#$y $oing in your tr#ining routines #n$ then # #ir comp#rison c#n be m#$e. First we h#-e the 6orce$ reps7 metho$ o tr#ining. tr#ining. This is is when you h#-e # helper who #i$s you to perorm more #n$ more repetitions with # weight which usu#lly woul$ limit your perorm#nce to only # ew counts. !ow this kin$ o tr#ining is -ery goo$1 e5cept or one point. For the m#n with low energy reser-e it will be #r to strenuous or continue$ use or continue$ g#ins. 0ence 0enc e it is unsuit#ble or most men who must work h#r$ #t their 2obs #ll $#y. $#y. These men woul$ ne-er recuper#te rom this type o tr#ining. Tr#ining Tr#ining or 6orce$ reps7 is only or the gite$1 chosen ch osen ew. For the rest o us ( eel th#t the only time we shoul$ try to orce repetitions is in the comort #n$ s#ety o the power r#ck1 bec#use there you know you c#n4t get hurt by # su$$en #ilure to inish # orce$ repetition. Another metho$ is the 6che#ting7 metho$. This is where you try to to mo-e the weight weight by using other muscle groups to #ssist you. (n my opinion #ll you get out o this is mil$ stimul#tion or # lot o muscle groups #n$ shortness o bre#th. (t m#kes no sense to t#ke the stress o the -ery muscle you #re trying to $e- elop1 $oes itG (t is #lso possible to
re#lly hurt yoursel rom this e5#gger#te$ style o e5ercise perorm#nce. The che#ting curl h#s hurt m#ny # lower b#ck The thir$ ol$ st#n$by is the the long respecte$ metho$ metho$ o 6high sets #n$ low repetitions.7 repetitions.7 A goo$ e5#mple o this woul$ be using 9 sets o ? repetitions1 using the s#me weight #n$ trying to slowly get to where you c#n get 9 sets o @ repetitions with this weight. Then you woul$ incre#se the b#r by m#ybe I lbs. #n$ begin #ll o-er #g#in with 9 sets o ? reps. This g#s worke$ pretty well or mw in the p #st1 its m#in $r#wb#ck is the #mount o time such # sche$ule t#kes #n$ the onset o tr#ining bore$om $oing the s#me number o sets #n$ reps with the s#me weight e#ch tr#ining session. &ost tr#inees #re too l#+y to m#ke the perio$ic#l weight incre#ses which woul$ m#ke this system work pretty well. h#t h#ppens is th#t they st#y #t the s#me sets1 reps #n$ weight too long #n$ wh#t h#ppens is th#t the tr#inee loses interest #n$ stops g#ining. Fin#lly we come to the "ingle 'epetition %rinciple. This system is -#lu#ble to to strength liters bec#use it lets you know where you yo u st#n$ strength wise $uring #ny time o the ye#r. Jou Jou c#n g#uge g #uge your o-er#ll strength con$ition by your y our #bility to $o # cert#in number o singles with # cert#in percent#ge o your weight limit. (t is use$ by 2ust #bout e-ery top power #n$ Olympic liter in the country. This is especi#lly true when they #re pe#king or # meet. "ince you #re not1 you c#n use it with gre#t regul#rity. regul#rity. All you nee$ is $etermin#tion #n$ h#r$ work. hen using the "ingle 'epetition %rinciple %rinciple in your tr#ining you shoul$ keep in min$ the ollowing pertinent #cts: be sure th#t you get enough proper rest #n$ recuper#tion into your work sche$ule since this he#-y type o tr#ining pl#ces # gre#t $em#n$ on your ner-ous system4s c#p#bility to respon$ with renewe$ -igor1 workout #ter workout. orking with single repetitions is 2ust #bout the h#r$est type o tr#ining you c#n $o1 s#-e only the power r#ck. 'emember this #n$ try to get in enough rest #n$ nutrition#l supplement into your sche$ule so th#t you y ou will g#-e e-erything working or you y ou or g#ining #n$ nothing hol$ing you b#ck. Jou must #lso be sure th#t you #re neither un$erworking un$erworking nor shoul$ you be o-erworking. (t is possible to tr#in si5 $#ys per week on this system without o-erworking. (t is #lso possible to tr#in or only three $#ys per week1 with #n improper sche$uling o these principles #n$ you will be o-erworking to such # $egree th#t you will be sure to #il1 shoul$ you not try to reme$y the situ#tion by $iscussing this with with someone who is in the know #s to how to re-#mp wh#t it is th#t you #re $oing so you c#n continue to g#in once #g#in. Jou Jou must remember th#t tr#ining with he#-y singles is -e ry intense work. (t will t#ke # lot out o you both physic#lly #n$ ment#lly. Jour Jour muscles #n$ ten$ons will be worke$ to the limit #n the ment#l stress such tr#ining will pl#ce upon you $eies $escription. But rest #ssure$1 with the #pplic#tion o this tr#ining system the w#y ( #m going to outline it here or you1 it will be -ery h#r$ or you to become o-ertr#ine$ #n$ you will en2oy the success such tr#ining will bring you. ith this progr#m ( eel three or our mo-ements per workout is best. Try it this w#y #n$ see i it $oesn4t re#ct #-or#bly on your system. Must be sure th#t your $iet is #$e,u#te #n$ you #re resting enough between workouts #n$ in#lly th#t the mo-ements #re the right ones or your p#rticul#r #ims #n$ go#ls. ( #m sure #ter # short while o using this principle you will be #ble to 2u$ge 2ust wh#t is #n$ wh#t is not goo$ or you1 #n$ # proper #pplic#tion o #ll pertinent inorm#tion1 you will know how to go #bout using this system #n$ the go#ls g o#ls will st#rt to come ,uite regul#rly.
The ollowing routines routines #re use$ #s mo$els or you to p#ttern your workouts #ter. #ter. Feel ree to m#ke ch#nges where-er you eel the nee$ to. 'emember: h#t we #re trying to $o is to work the p#rticul#r e5ercise mo-ements with # series o single repetitions with # weight close to your m#5imum. !inety or o r ninety3i-e per cent is more th#n he#-y enough. There #re -#rious w#ys to incorpor#te this principle into your liting #n$ ( #m going to list # ew o them or you here #n$ now. One w#y is to pick # p#rticul#r mo-ement #n$ $o th#t twice per week. On the the he#-y $#y1 you woul$ $o # set o 9 reps with @ o your one rep limit. Jou4$ Jou4$ then go to #roun$ H@ o your one rep limit #n$ $o # set or two o between ? #n$ @ repetitions. These #re the necess#ry w#rm3up sets. !ow 2ump to C o your m#5imum #n$ perorm @ single repetitions with this weight. Do e#ch single #s strictly #s possible. Be sure to h#-e # spotter or two in c#se you nee$ them. Ater @ singles with with weight1 $rop $own to #roun$ < to H #n$ gut out I or ? sets o #ll the repetitions you c#n possibly h#n$le. The key to progression here is to key to #$$ # single or two to the he#-y #ttempts with this C to C@ limit weight. (t is then time to t#ke # ew $#ys o #n$ go g o or # new person#l recor$ in the lit. Ater Ater $oing so1 simply #$2ust the tr#ining percentiles #ccor$ing to the new strength le-el #n$ begin once #g#in. On the other tr#ining $#y1 (4$ #$2ust the strength le-el to #roun$ < m#5imum #n$ $o between @ #n$ H sets o wh#te-er repetitions #re possible with this p#rticul#r p#rticul#r weight. On such # sche$ule1 ( woul$ $o #ll the he#-y single #ttempt mo-ements on $#ys one #n$ i-e #n$ (4$ go me$ium he#-y on $#ys two #n$ our. ( &on$#y were he#-y then Tues$#y woul$ be me$ium #n$ e$nes$#y e$nes$#y woul$ be # rest $#y. Thurs$#y woul$ #g#in be me$ium #n$ Fri$#y woul$ be # he#-y $#y1 but or # $ierent e5ercise mo-ement. ( ( w#nte$ to use this principle on the Bench %ress #n$ the ",u#t1 then ( woul$ bench or singles on &on$#y Tues$#y woul$ be # me$ium s,u#t $#y1 #n$ e$nes$#y e$nes$#y woul$ be be # $#y o. Thurs$#y woul$ be me$ium bench $#y #n$ Fri$#y woul$ be # he#-y s,u#t $#y. This w#y you #re #ble to recuper#te most eiciently. eiciently. Jou coul$ #lso $o your he#-y singles on both e5ercises in one workout #n$ rest rest or two $#ys or m#ybe three #n$ hit them both #g#in with me$ium reps #n$ sets. This w#y you woul$ be tr#ining h#r$ twice per week. (t is re#lly up to you 2ust how m#ny workouts you $eci$e to un$ert#ke. The re#soning behin$ the tr#ining theory is soun$1 so wh#te-er you choose will work. The nee$ or single #ttempts #s # tr#ining me$ium c#nnot be o-erlooke$ bec#use they te#ch you1 2ust #s the power r#ck te#ches you1 to ight #g#inst he#-y weight. An$ this is # re,uirement or continue$ success in #ny strength. "ome m#y #rgue th#t #ll th#t is necess#ry is me$ium he#-y resist#nce #n$ the strength will come whether you perorm singles or not1 but ( beg to $ier. $ier. h#t h#ppens in most o those c#ses is th#t the liter becomes proicient #t perorming m#ny sets o three #n$ i-e reps with # me$ium he#-y weight #n$ he #lso g#ins g #ins in muscle si+e #n$ $ensity rom the work but his limit single #n$ $ouble #ttempts $o not come to p#r with his repetition c#p#bilities. (t is #r e#sier to le#rn to $o more repetitions with # gi-en weight th#n it is to lit # he#-ier weight or the s#me number o repetitions. This is where we h#-e so m#ny guys #lling by the w#ysi$e. They c#n s,u#t m#ybe our hun$re$ h un$re$ or ine repetitions #n$ #il with our ity or # single This is #lmost #ssure$ly c#use$ by tr#ining with m#ny sets o low repetitions but -ery little single repetition work being $one.
e who seek higher le-els o strength strength $e-elopment must #$mit to oursel-es oursel-es th#t the m#n who c#n lit he#-ier weight w eight is stronger th#n the m#n who c#n $o more sets1 but with # lighter weight. The secon$ m#n h#s more muscul#r en$ur#nce1 but the irst m#n h#s more strength. ( you c#n o-ercome this hur$le then you will be one more step on the ro#$ to where you w#nt to go. An$ i you use the he#-y single repetition #ppro#ch in your tr#ining1 #long with common sense #n$ # correct combin#tion i proper recuper#tion #n$ $iet1 your strength le-el shoul$ come up ,uite #st. The "ingle 'epetition 'epetition %rinciple is one o the h#r$est #n$ he#-iest tr#ining tr#ining metho$s #-#il#ble or you to use. (t t#kes # ree$om rom e#r o he#-y weights #n$ it t#kes guts #n$ $etermin#tion to #chie-e your #ims while using this system. (t #lso t#kes # gre#t $e#l o h#rk work. But we #ll know th#t you get nothing or nothing1 so h#r$ work is not # problem1 is itG
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CHAPTER T'O The In!eni!( Fa#!or
Tr#ining (ntensity (ntensity c#n best be e5pl#ine$ #s the the #mount o work you perorm in your workouts. O-er the p#st ew ye#rs1 this orgotten #n$ misun$erstoo$ concept h#s begun to g#in -#st popul#rity1 both in its us#ge #n$ in its b#sic #ppro#ch to tr#ining theory. theory. h#t the proponents o tr#ining intensity #re s#ying is: &ore work is not better th#n h#r$ work.7 h#t they me#n is th#t it is more import#nt to tr#in h#r$ th#n it is to tr#in # lot eightliters #n$ %owerliters %owerliters h#-e use$ use$ this tr#ining tr#ining principle whene-er they pe#k out or # meet. At this time1 they purposely cut $own on the #mount o work1 so th#t recuper#tion is #t #n #ll3time high #n$ thereore 1 #llows them to work to the m#5imum o
physic#l e5ertion. At this this time1 it m#tters not to them how much work they perorm1 but how h#r$ ;close to their limit> it is. The routines use$ #t this time #re -ery short1 intense #n$ to the point. point. Assist#nce mo-ements #re cut to the minimum1 since their useulness woul$ be restricte$ to the post3contest ph#se o the tr#ining progr#m. To To use #ssist#nce mo-ements #t this time woul$ result in gross o-ertr#ining with the en$ result being # lessening in the #mount o weight lite$ in the p#rticul#r e5ercise use$ or competition. The higher you go in intensity1 intensity1 necess#rily1 necess#rily1 the sm#ller #mount o work you c#n perorm in your workout. This principle #lso c#uses # perio$ o st#leness st#leness to become #lmost m#n$#tory1 or without this st#le perio$1 our ner-ous system #n$ muscul#r system woul$ become o-erbur$ene$ with e5cessi-e stress1 more th#n we coul$ #$#pt to1 with the en$ result being tr#um# ;in2ury>. e #ctu#lly h#-e # built3in 6stress thermometer7 which will switch o when our intensity becomes e5cessi-e or too re,uent1 en#b ling our systems to obt#in # necess#ry rest. To properly un$erst#n$ un $erst#n$ Tr#ining Tr#ining (ntensity #n$ its import#nce in the workout scheme you #re using1 # b#sic b #sic un$erst#n$ing o the terms use$ to e5pl#in this phenomen# is necess#ry. necess#ry. To begin with1 by Tr#ining (ntensity1 (ntensity1 we me#n tr#ining to the limit or repetitions e#ch #n$ e-ery set. "uch work is -ery $em#n$ing1 both on our ment#l #n$ physic#l systems hence1 the more o this kin$ o work we $o1 the shorter our workout progr#m. The kin$ o tr#ining intensity we #re t#lking #bout now is # bit $ierent $ierent th#n the kin$ o tr#ining ( mentione$ beore1 the kin$ powerliters #n$ Olympic liters use. For them the intensity is go-erne$ by how close to their #bsolute limit in weight their chosen mo-ements progress to. This is bec#use their sport #n$ pre3contest tr#ining is b#se$ #roun$ how much you c#n $o or one repetition. E-en $uring their pre3contest prep#r#tion1 they woul$ -ery r#rely perorm #ny set o repetitions to the #bsolute m#5imum o number #n$ perorm#nce. pe rorm#nce. This is 2ust one e5#mple o how Tr#ining (ntensity c#n h#-e $ierent or $ierent situ#tions. Tr#ining (ntensity (ntensity me#ns the the #mount o h#r$ work you perorm within # gi-en time. time. Decre#se the #mount the #mount o rest between sets #n$ you incre#se the #mount o work. (ncre#se the #mount o repetitions with # he#-y weight #n$ #g#in1 you incre#se the #mount o h#r$ work. Fin#lly1 work e#ch set 6into the groun$7 until you c#nnot bu$ge the b#r in #ny $irection #n$ #g#in1 you h#-e incre#se$ the intensity o your eorts. Fin#lly: combine these metho$s into one b#sic tr#ining metho$ology #n$ you h#-e # sure3ire eecti-e1 muscle #n$ strength stimul#ting routine. Jou c#n $o # lot o work or you c#n $o h#r$ work. Jou Jou c#n4t $o both To To try #n$ $o both woul$ most #ssure$ly to physic#l coll#pse. 'emember our built3in 6stress thermometerG7 (t will #llow us to #$#pt to stress only up to # cert#in point. Beyon$ this lies physic#l coll#pse. Only the the 6n#tur#ls7 c#n tr#in to this this point o 6no return7 without $oing perm#nent h#rm to their physic#l ph ysic#l #n$ ment#l st#te. These #re the men who bre#k woul$ recor$s. These #re our 6Liting 0eroes.7 (t is #lso possible to incre#se our Tr#ining (ntensity through the the use o neg#ti-e neg#ti-e resist#nce. This is p#rt o #n e5ercise mo-ement in which the b#rbell is lowere$ b#ck to its st#rting position. E5periments h#-e been $one in tr#ining c#mps #n$ in colleges #n$ uni-ersities #n$ some interesting in$ings h#-e come out o #ll these $iscussions #n$ tests. &ost obser-ers h#-e come to the conclusion th#t you c#n $e-elop more strength by
pre$omin#ntly using these neg#ti-e contr#ctions in your tr#ining th#n in tr#ining in the custom#ry m#nner. (t seems th#t by concentr#ting on lowering he#-ier #n$ he#-ier weights1 you obt#in not only more strength #n$ si+e1 but the entire mo-ement1 both lowering #n$ r#ising1 is gre#tly impro-e$ #n$ strengthene$. 0#-e you e-er notice$ th#t #ny weight th#t you coul$ comort#bly comort#bly lower1 lower1 let us s#y in the ",u#t or Bench %ress1 you most #ssure$ly coul$ then lit upw#r$ with no problemG This is p#rtly $ue to physic#l #n$ p#rtly $ue to ment#l re#sons. ( #lso belie-e th#t this const#nt bomb#r$ing with he#-ier th#n usu#l u su#l poun$#ges1 in the lowering positions1 sets up # strong ner-e p#thw#y $uring the lowering o the lit #n$ the r#ising o the weight is stimul#te$ to gre#ter proiciency $ue to this o-erlo#$ o ner-e stimul#tion (n other wor$s1 by const#ntly pr#cticing how to get into the bottom position o the ",u#t1 using much he#-ier weights th#n you coul$ possibly rise with. not only #re the supporting muscles strengthene$ #n$ urther $e-elope$1 but the ner-e iber stimul#tion is so gre#tly incre#se$ th#t this sets up # chemic#l #n$ physiologic#l situ#tion in which the liting o the weight becomes spont#neous #n$ in the right 6motor p#thw#y.7 This t#kes the bur$en #w#y rom the subconscious1 6"uppose ( #il.7 6"uppose ( get hurt.7 An$ the whole situ#tion t#kes on #n unemotion#l1 #utom#tic #ppro#ch. To To be sure1 neg#ti-e work will $einitely incre#se your physic#l strength #n$ one perio$ e-ery three or our workouts on one or two mo-ements shoul$ help 2ust #bout #ny tr#inee. Be sure th#t you h#-e spotters h#n$y when utili+ing this tr#ining principle1 since you will be h#n$ling much more th#n you c#n properly lit by yoursel. yo ursel. As As #r #s #n e5#mple progr#m1 ( woul$ s#y pick # mo-ement #n$ perorm or @ sets o the usu#l me$ium3low repetitions1 t#king the #ppropri#te weight 2umps between e#ch set so th#t set number @ h#s you y ou #t # @ repetition limit weight. T#ke T#ke this weight #n$ lower it to your chest ;Bench %ress> or =39 slow1 controlle$ lowerings. Jour two spotters will t#ke the b#r b#ck up or you on e#ch repetition. !ow you incre#se the weight I or ? poun$s #n$ #lso $ecre#se the repetitions until you #re #t # point where you #re $oing or @ he#-y lowerings #n$ the l#st I ;reps N @> #re h#r$ to control. This shoul$ be your top neg#ti-e weight. "t#y her #n$ $o # ew sets ;#mount up to you> #n$ $on4t incre#se this poun$#ge until @ controlle$ lowerings #re possible. "ince this metho$ metho$ is -ery intense1 ( woul$ not recommen$ #ny more more th#n I mo-ements mo-ements per workout using this principle. To To try to so #ll your e5ercise mo-ements this w#y most cert#inly woul$ le#$ to o-erwork. This we w#nt to try #n$ #-oi$. e now come to #nother metho$ o incre#sing intensity which is ,uite ,uite popul#r with the bo$ybuil$ers. h#t we #re getting into now is the theory o 6burns.7 Burns is #nother n#me or orce$ p#rti#l repetitions. The title comes rom how the # pplic#tion m#kes the muscle ibers eel. Jou Jou c#n #ctu#lly eel the #pplie$ muscle burn while using this tr#ining tool. To the bo$ybuil$er this techni,ue #i$s in the buil$ing o muscul#r $einition #n$ when use$ with he#-ier resist#nce it #i$s in the buil$ing o physic#l strength. For both go#ls1 it is # -ery helpul #ssist#nce princip#l. hen we use the burn theory in our tr#ining wh#t we #re $oing is liter#lly t#king # muscle by its neck #n$ orcing it to respon$ hen we $o # h#r$ h #r$ set o s,u#ts #n$ #t the en$ o the usu#l number o repetitions we orce more mo-ement rom the b#r1 b #r1 no m#tter how slight1 we #re moment#rily gre#tly incre#sing our tr#ining intensity. "ome m#y eel th#t these slight1 p#rti#l mo-ements h#-e little beneit to the seeker o strength1 but ( beg to $ier. $ier. ( you incre#se your tr#ining intensity using # p#rticul#r techni,ue1 you h#-e to
incre#se your strength1 nothing else is possible. hile ( #$mit this techni,ue is mostly #$-#nt#geous to the bo$ybuil$ing r#ternity1 it c#n #lso be use$ with success by strength #thletes in gener#l. h#t we h#-e to $o is begin to re#li+e th#t it m#tters not how h ow m#ny sets you $o but how h#r$ they were. Jou Jou c#n tr#in #ll $#y #n$ h#l the night using light weight but this is not going to $e-elop #ny gre#t $egree o strength. To To incre#se your strength you must incre#se your tr#ining intensity #n$ the w#y you choose to go #bout this is entirely up to you. ( you #re going to use this burn theory1 theory1 once #g#in1 two spotters #re #re necessity. necessity. This is bec#use o the p#in #n$ sometimes result#nt loss o control this type o tr#ining tr#ining metho$ology c#uses. Jou Jou $on4t w#nt to get pinne$ while $oing s,u#ts or bench presses1 $o youG ell then1 be sure to h#-e #$e,u#te spotters. The #pplic#tion o this this principle is is rel#ti-ely simple. simple. Ater w#rming up to # #irly he#-y weight1 merely inclu$e # ew p#rti#l lockouts # the en$ o e#ch set1 so th#t e#ch set then becomes # set o m#5imum eort. The number o sets sets you $o this w#y i$ entirely up to you. Must t#ke your time #n$ gi-e yoursel # while to #$2ust to this new n ew inclusion in your tr#ining1 since these burns c#n be ,uite uncomort#ble in the beginning. The re#son why why these seemingly seemingly insigniic#nt insigniic#nt mo-ements oer oer such $e-elopment #n$ strength potenti#ls is th#t they #tt#ck # muscle when it is we#kest #n$ re#$y or rest #t the en$ o # set. By h#mmering # muscle #t this point in the tr#ining progr#m1 you gre#tly m#gniy the physic#l results #n$ this incre#ses your muscle m#ss. Jou Jou #lso $e-elop the #bility to keep mo-ing the b#r $uring times o gre#t stress #n$ this #bility is wh#t incre#ses your strength. At this point1 we shoul$ shoul$ #lso inclu$e in our $iscussion $iscussion our ol$ st#n$by1 st#n$by1 the %ower '#ck. By utili+ing the 6Theory o imum F#tigue7 we #re using intensity tr#ining to the ultim#te $egree. First o #ll1 we begin with u sing # weight or p#rti#l repetitions which is #lre#$y he#-ier th#n we c#n mo-e in the usu#lly #ccepte$ m#nner. e e #re orcing this he#-ier th#n possible weight or repetitions1 which #lso #$$s to the tr#ining intensity. intensity. Let us not orget th#t these p#rti#ls #re # close kin to the burns we h#-e 2ust inishe$ t#lking #bout. This #lso len$s itsel to the intensity o the e5ercise perorm#nce. F in#lly1 in#lly1 we #re combining p#rti#l o-erlo#$ with (sometric ontr#ction. !ow ( #sk you: 60ow much more intense coul$ you getG7 This is why nothing will strengthen you or $e-elop you like %ower '#ck work (t #lso h#s two #$$e$ e#tures th#t no other metho$ o tr#ining intensity c#n cl#im you $o not nee$ spotters #n$ the work c#n be $one in complete s#ety. s#ety. This is why ( preer this type o intensity tr#ining more th#n #ny other. (t encomp#sses #ll the best tr#ining metho$s or incre#sing tr#ining intenseness #n$ m#kes it #ll the more #ppe#ling. Jou Jou c#n re#lly concentr#te on power r#ck work. hen utili+ing the the 6imum F#tigue Theory7 ( eel it is more beneici#l to use the (sometric 0ol$ #g#inst the the top pin1 th#n to use the the supporting metho$ #s #$-oc#te$ by some hyG Bec#use by using the (sometric 0ol$ position you #lso #$$ to the tr#ining intensity o the e5ercise mo-ement #n$ #s we h#-e #lre#$y come to re#li+e1 strength re,uires optimum intensity. intensity. &erely $oing p#rti#l repetitions repetitions in the power r#ck without using the (sometric 0ol$ theory #t the en$ o the set will not be ,uite #s eecti-e on your y our strength g#ins. 0owe-er1 there is no re#son why you shoul$ not $o some orm o r#ck work perio$ic#lly1 i or no other re#son th#n its pl#ce in tr#ining intensity. intensity.
e in#lly come to the l#test l#test metho$ o incre#sing tr#ining tr#ining intensity #n$ this is entitle$ the 6(sol#tion ðo$ o Tr#ining.7 h#t we me#n by isol#tion is the choosing o # mo-ement which will work upon one chosen muscle group #n$ one chosen muscle group only. There There c#n be no 6che#ting7 when using the isol#tion principle1 since this woul$ be in $irect contr#st to our moment#ry #ims while using this principle. This principle shows th#t not only he#-y poun$#ges #re re,uire$ or m#5imum intensity stimul#tion1 but sometimes the w#y in which # mo-ement is perorme$ c#n gre#tly incre#se the o-e r3#ll intensity o oper#tion. This system #lso goes h#n$ in in h#n$ with the the "uper "et system. system. These compoun$ sets or the s#me or closely #$2#cent #re#s on the bo$y h#-e been #-orites o the bo$ybuil$ers or ye#rs. Once #g#in1 it shoul$ be pointe$ out th#t this theory c#n #lso be #$#pte$ or #ll #roun$ strength tr#ining #n$ i use$ conscientiously1 conscientiously1 c#n #lso gi-e goo$ results o-er # gi-en perio$ o time. ompoun$ set tr#ining or strength me#ns using #n isol#tion mo-ement or # gi-en bo$y p#rt #n$ then perorming # muscle group e5ercise or the s#me bo$y p#rt1 thereby gre#tly incre#sing tr#ining intensity. intensity. ( we were to use the "t#n$ing %ress #s #n e5#mple1 we woul$ combine we woul$ wo ul$ perorm "t#n$ing L#ter#l '#ises or the $eltoi$s irst #n$ then combine them with the Front %resses. This w#y the $eltoi$s #re pre3#tigue$ with the L#ter#l '#ises #n$ then 6worke$ into the groun$7 with the Front %resses. ithout irst pre3#tiguing them1 the shoul$ers woul$ still be re#$y or e5ercise1 when the triceps triceps woul$ be completely e5h#uste$. hile such # se-ere metho$ o tr#ining will initi#lly necessit#te # $r#stic cutb#ck in your tr#ining poun$#ges1 #ter # ew months perorming compoun$ sets1 you coul$ $rop this theory #n$ try to pe#k out on the b#sic mo-ement #n$ ( #m sure you shoul$ register # $r#m#tic strength incre#se This is how this system works or strength you must $rop it or # while in or$er or the pre3$e-elopment to m#ke itsel m#nieste$. By now ( eel you shoul$ h#-e # r#ther well well roun$e$ knowle$ge o 2ust wh#t Tr#ining (ntensity is #n$ how import#nt it is or proper g#ining. There c#n be no signiic#nt strength without it #n$ with too much o it1 there c#n be no recuper#tion. There must be # const#nt w#tch on the tr#inee4s p#rt to m#ke sure th#t he is not tr#ining too much on his ner-es. "uch # situ#tion woul$ result in $ecre#se$ work c#p#city1 $ecre#se$ tr#ining moti-#tion #n$ l#ck o #ll3#roun$ progress with result#nt $epression #n$ #p#thy. This This we #re trying to #-oi$ #t #ll costs. Le#rn to listen listen to th#t little -oice within you which will tell you when you #re working on your ner-es too oten o ten or too much. hen this h#ppens it woul$ be best to utili+e # less strenuous orm o e5ercise or # ew weeks1 gi-ing the entire ner-ous system # complete rest. (t shoul$ #lso be mentione$ here th#t Tr#ining (ntensity1 #lthough o p#r#mount import#nce when ormul#ting # result pro$ucing tr#ining scheme1 is not the complete #nswer to #ll tr#ining problems. For most o us1 there must #lso be couple$ with this intensity 2ust the right #mount ;-olume> o work. (n the ne5t p#rt o this ch#pter1 we sh#ll be $iscussing 2ust how import#nt tr#ining -olume re#lly is #n$ how it is is interwo-en with our precepts o 6much work #n$ h#r$ work.7 (n this section we sh#ll see how the estern Europe#n #thletes m#ke use o o both tr#ining intensity #n$ tr#ining -olume to gi-e them their $esire$ results on the liting pl#torm #n in #thletics1 in gener#l.
The I%&or!an#e I%&or! an#e o) Training Volu%e
hen we $iscuss the tr#ining tr#ining -olume o #ny strength routine1 routine1 we must t#ke t#ke into consi$er#tion two -ery import#nt points First1 th#t most o us #re only too h#ppy to #$$ more work to our routines1 in pl#ce o #$$ing h#r$er work1 #n$ secon$1 th#t most o us in$ it -ery $iicult to #$$ not only h#r$ work boy more h#r$ work. h#t ( me#n by this is th#t it isn4t too $iicult to #$$ # set or too here or there in our routines1 i we $on4t min$ these sets consisting o light weights without orcing repetitions. But how -#lu#ble #re these sets when we me#sure them rom # tot#lly ob2ecti-e point o -iewG 0ow much muscle $e-elopment so you think you #re going to get out o $oing @ reps with # weight th#t you re#lly coul$ get = reps with1 i you re#lly w#nte$ toG 0ow much strength $e-elopment so you think1 using < o your limit #n$ $oing set #ter set o # gi-en number o repetitions with1 how much strength $e- elopment will this gr#nt youG (n my opinion1 not -ery much. By tr#ining -olume1 we shoul$ me#n the #mount o useul useul weight we lit or sets #n$ repetitions. (4m not t#lking #bout the tonn#ge theory o Olympic liting. (4m t#lking #bout how to intelligently igure out how much useul gross work you #re perorming in your regul#r workouts. This useul ;me$ium3high intensity work> -olume o work is wh#t will e-entu#lly en#ble you to not only begin to g#in in physic#l strength ;$ue to the intensity lo#$> but #lso to g#in in physic#l $e-elopment #n$ c#r$io3-#scul#r eiciency1 $ue to the #bility o your system to #ssimil#te #n$ $e#l with ;#$#pt> the incre#sing #mount o tr#ining -olume you #re $eliber#tely pl#cing upon it. To h#-e sheer intensity intensity without correspon$ing -olume1 we woul$ be working on our 6ner-ous storehouse7 to such # $egree th#t complete recuper#tion woul$ be #lmost impossible. (n $etermining wh#t constitutes 6-#lu#ble -olume7 in o ur tr#ining1 we woul$ h#-e to igure out 2ust wh#t percentile we #re using or most o our sets #n$ repetitions. (n other wor$s1 we w#nt to irst $etermine 2ust how close to # m#5imum we #re $oing most o our work with. There #re gui$elines th#t will $etermine 2ust wh#t -olume o work will help us #n$ wh#t kin$ will result in simple physic#l $epletion without # correspon$ing incre#se in muscle m#ss or strength incre#se. One such gui$eline is the r#te in which we recuper#te rom workout to workout. ( we in$ th#t our o ur workouts #re becoming longer #n$ longer1 #n$ we h#-e est#blishe$ th#t our m#5imum perorm#nce in repetitions or limit #ttempts with m#5imum poun$#ges h#-e both rem#ine$ the s#me1 then it is s#e to #ssume th#t most o the #$$e$ work h#s been $one in -#in. This woul$ me#n th#t we perh#ps chose too light # weight or the $esire$ repetitions or else th#t the repetition scheme w#s too low or the #mount o resist#nce th#t we chose. (n either situ#tion1 we #re w#sting much o our -#lu#ble tr#ining time using weight o little or no conse,uence1 which will $o nothing or our strength progr#m. &ost tr#iners will #gree th#t th#t the most unction#l weight to to be use$ or the m#2ority o tr#ining time shoul$ be between H@ #n$ = o m#5imum poun$#ge. poun$#g e. This me#ns th#t i you c#n Bench %ress ? lbs.1 your most eicient weight to work #t or sets #n$ repetitions woul$ be #roun$ I lbs. Jou Jou coul$ use the $oub le #n$/or triple progression
metho$ with these weights #n$ o-er # perio$ o time1 #$$ to your tr#ining -olume ,uite proiciently #n$ e#sily. e#sily. For he#-y singles1 C or #t most C@ woul$ be #$e,u#te. $ouble repetition sets #ll somewhere between the H #n$ C percentiles. (t shoul$ be note$ th#t in Olympic liting i we re-iew the -#rious Bulg#ri#n progr#ms we woul$ see th#t they #lso hol$ to these percentiles #s being the most unction#l w#y to work. The b#sic $ierence between # beginner #n$ #n interme$i#te #n$ #n interme$i#te interme$i#te #n$ #n #$-#nce$ liter1 is the #mount o work he c#n recuper#te rom. e e #lso woul$ h#-e to #$$ here the #mount o intensity th#t his system coul$ his system coul$ gener#te #n$ th#t he coul$ use pro$ucti-ely. pro$ucti-ely. There is # -#st $ierence $ierence between the tr#ining #ppro#ches or these three $ierent types o in$i-i$u#ls. For one thing1 the beginner4s sche$ule will h#-e to be r#ther short #n$ the intensity will h#-e to be hel$ b#ck some so #s not to o-erbur$en his1 #s o yet1 unprep#re$ ner-ous system. To To gi-e # beginner # routine ( c#n h#n$le woul$ #lmost kill him. For me to try to ollow # routine th#t # ch#mpion coul$ c oul$ thri-e on woul$ #lmost kill me e e must try to temper the enthusi#sm to copy our heroes somewh#t1 #n$ choose the right kin$ o tr#ining to suit us in our p#rticul#r moment#ry st#te o e5istence. ( belie-e th#t # beginner shoul$ tr#in only ? times per week. ( #lso belie-e th#t i he works h#r$ or # li-ing1 then perh#ps only I complete workouts or him woul$ be best. There is no sense in $e#ling with the e5ceptions to the rule. These ellows who #re 6n#tur#ls7 c#n thri-e on 2ust #bout #ny #mount o worklo#$ #n$ intensity. intensity. They will not h#-e #ny $egree o $iiculty in $eci$ing the proper w#y to go #s #r #s how much #n$ how h#r$ they shoul$ work or the proper g#ins. h#t ( #m concerne$ with is the #-er#ge guy who w#nts impro-e physic#lly. Let the ch#mpions tr#in themsel-es. etting b#ck to 6&r. 6&r. A-er#ge A-er#ge Beginner17 #ss ( s#i$ he shoul$ stick stick to ? $#ys ;or I> per week or the irst ye#r or so. 0is incre#se in muscle si+e #n$ strength shoul$ tell him he4s on the right tr#ck. hen he eels th#t such # sche$ule is no longer suicient1 suicient1 let him e5periment with the interme$i#te type o routine #n$ out or himsel 2ust where he st#n$s. A goo$1 b#sic beginner4s routine routine woul$ consist o @ or < b#sic e5ercises or the m#2or muscle groups o the bo$y. E#ch e5ercise woul$ begin with 9 or I sets o 9 repetitions or # w#rm3up. (ncre#se the weight #n$ $o H reps. (ncre#se the weight to H@ o your m#5imum #n$ perorm # set o between ? #n$ @ repetitions. (ncre#se the weight to C m#5imum #n$ perorm @ single #ttempts with this weight. !ow $ rop $own to H or = = m#5imum #n$ perorm # ew ;I or ?> sets o wh#te-er repetitions you #re c#p #ble o $oing #t this time. This then woul$ be your set #n$ repetition scheme or your he#-y h e#-y $#y. On your secon$ workout ;light $#y>1 you perorm H or = sets o wh#te-er comort#ble repetitions #re possible1 with this gi-en weight ;H3= m#5>. This workout is necess#rily light so #s to #i$ in recuper#tion rom the irst workout1 which w#s ,uite he#-y. On your thir$ workout $#y ;me$ium $#y> you woul$ once # g#in w#rm up in the usu#l #shion #n$ t#ke the regul#r weight 2umps until you hit # weight o between H #n$ = m#5imum #n$ there you woul$ st#y or perh#ps @ sets o between @ #n$ H repetitions ;#s m#ny #s you #re c#p#ble o>. This woul$ be enough stimul#tion to #i$ in incre#sing strength le-els without the ment#l stress th#t he#-y singles with close to m#5imum poun$#ges c#rry with them.
On choosing e5ercise mo-ements1 perorm the b#sic mo-ements such #s Bench %ress1 ",u#t1 De#$lit1 'ow1 %ress1 B#rbell url #n$ Triceps Triceps %ress. ( woul$ not $o #ny he#-y single #ttempts on the $irect #rm mo-ements. h#t the beginning tr#inee shoul$ remember is th#t1 or the most p#rt1 much o the m#teri#l o this book c#n be use$ by him when he re#ches the interme$i#te interme$i#te st#ge o his physic#l #n$ strength $e-elopment. To To use the %ower '#ck #n$ imum F#tigue Theory1 Theory1 or e5#mple1 in the beginner4s st#ge woul$ be # mist#ke since he woul$ not be re#$y or such intense work. The tr#ining -olume or the interme$i#te tr#inee h#s to necess#rily become gre#ter th#n th#n in the beginning o his tr#ining c#reer. For one thing1 the gre#ter his tr#ining poun$#ges h#-e become1 the more they will necessit#te more w#rm3up sets th#t #t irst w#s necess#ry. necess#ry. This #lone woul$ #$$ to his -olume - olume o work o-er # p#rticul#r sp#n o time. e e #lso must consi$er th#t his type o work ;intensity> h#s #lso become gre#ter1 hence we h#-e # twool$ problem: how to en#ble him to $o more work #n$ h#r$er work without st#lenessGG (t is #t this this time th#t ( eel our m#n shoul$ incorpor#te incorpor#te # split routine. e #ll shoul$ know how to split up our o ur sche$ule so th#t we #re tr#ining our times per week1 $oing h#r$er #n$ more work #n$ yet recuper#ting 2ust #s well. To To split the routine #$e,u#tely1 #$e,u#tely1 we shoul$ e-enly $istribute the work lo#$ to the -#rious lits or e5ercises #n$ with the #ssist#nce mo-ements ;in this e5#mple1 %ower '#ck work>. On $#y one we coul$ $o our ",u#t #n$ Bench %ress in the usu#l m#nner.. Figure on 9 or 9I sets e#ch1 working up to perh#ps ? singles with #roun$ C o our limit. Finish o with # ew sets o reps with #roun$ H H m#5imum #n$ c#ll it ,uits or those two mo-ements or the $#y. $#y. Jou Jou now coul$ inclu$e some light #rm work or wh#t h#-e h#- e you1 but m#ke it nothing o #ny conse,uence. On $#y two1 $o the De#$lit1 using the usu#l workout sche$ule #n$ working up to m#ybe # $ouble or # triple. This will m#int#in liting style #n$ groo-e #s well #s liting strength. Jou Jou c#n inish up this $#y some upper b#ck work #n$ # ew sets o c#l work1 but once #g#in1 nothing o #ny conse,uence. D#y three woul$ be # rest $#y. $#y. Must rel#5 #n$ let yoursel grow On $#y our we coul$ use our %ower '#ck work. 8sing the Theory o imum F#tigue1 work both the ",u#t ", u#t #n$ the Bench %ress in this intense m#nner ;see h#pter One>. Do nothing else this $#y. On $#y i-e you woul$ use the power r#ck once #g#in or your De#$lit. Finish up with some light #rm #n$ c#l work #n$ #n $ th#t is #ll you $o this $#y. h#t we #re trying to $o with the interme$i#te interme$i#te tr#inee is to get him use$ to the more sophistic#te$ metho$s o tr#ining lo#$ #n$ intensity without getting him o-erly stimul#te$. This is more complic#te$ th#n it seems. (t is h#r$ to $e-elop more strength when you #re #lre#$y #irly strong. This is bec#use you #re then oper#ting #t close to your m#5im#l potenti#l #n$ rom here on in1 the g#ins come -ery slowly. "ome super3 #$-#nce$ liters will tr#in or o-er # ye#r 2ust to #$$ # ew e5tr# poun$s pou n$s to their s,u#t. But you must remember th#t these ew e5tr# poun$s1 #t this st#ge m#y m#ke the $ierence between h#-ing1 or not h#-ing1 # new n#tion#l or worl$ recor$. The interme$i#te tr#inee tr#inee h#s #t his his $ispos#l #ll #ll the -#rious #ssist#nce techni,ues he coul$ possibly e-er nee$ or utili+e. All All he h#s to $o is to m#ke sure th#t wh#te-er kin$ o #ssist#nce tr#ining he incorpor#tes1 he must gi-e it # #ir tri#l beore $eci$ing i it is
-#lu#ble or him or not. One o the most common mist#kes m#$e by beginners beg inners is to igure th#t the more they ch#nge ch#n ge their routine1 the more -#riety they will w ill h#-e in their tr#ining routine #n$ hence1 the more progress they will m#ke. To To be sure1 ch#nges will h#-e to be m#$e rom time to time1 but not e-ery two or o r three weeks. The #$-#nce$ m#n h#s the the most intric#te intric#te problems o them #ll "ince "ince he h#s #lre#$y #lre#$y been through the beginner #n$ interme$i#te st#ges he $oes h#-e some knowle$ge o 2ust how his p#rticul#r system re#cts to the -#rious worklo#$s #n$ techni,ues which we h#-e #lre#$y $iscusse$ in the l#st ch#pter. To m#ke continue$ progress #t the #$-#nce$ st#ge re,uires #lmost superhum#n $e$ic#tion Jou #re not going to get there by not belie-ing in yoursel #n$ in your tr#ining c#p#bilities. Jou Jou #re not going to get their by missing workout #ter workout 2ust bec#use the weights #re not incre#sing #s they use$ to when you were # r#nk beginner. To be #n #$-#nce$ tr#inee is # p#r#$o5 unto itsel. "o #r we h#-e liste$ # routine or the irst two c#tegories o physic#l #chie-ement. As #r #s outline$ # p#rticul#r routine or the #$-#nce$ m#n1 ( $o not eel th#t one e5#mple is possible. This is bec#use #t your st#ge o strength strength #n$ $e-elopment1 you will h#-e to begin to e5periment on numerous techni,ues #n$ metho$s or incre#sing your tr#ining proiciency. proiciency. ( c#n4t gi-e you $irections on how to go #bout this1 #s i such # t#sk were simply robot3like in oper#tion. This is # cre#ti-e situ#tion we #re t#lking #b out here1 with m#ny #-enues o possible tr#-el. h#t ( c#n $o is to remin$ you th#t the more intense type o workouts #re the ones to choose. Along with this intensity1 you will h#-e to perorm #s gre#t # worklo#$ #s you c#n recuper#te rom1 so th#t muscle stimul#tion rem#ins const#ntly incre#sing. The routines themsel-es m#y be ,uite simple or complic#te$1 go-erne$ by your p#rticul#r bo$y type #n$ temper#ment. Once #g#in1 you #re in complete control. The number o workouts #n$ the re,uency o e5ercise mo-ements is # ,uestion much un$er scrutiny to$#y. "ome men1 like Mim illi#ms illi#ms ;the gre#t Bench %resser>1 belie-e in working the p#rticul#r lit you w#nt to impro-e e-ery $#y The #ssist#nce mo-ements or the #$2#cent mo-ements or the #$2#cent #$ 2#cent muscle groups #re #lso worke$ $#ily or # continuous1 h#mmering eect on the ner-es1 muscle1 #n$ ten$ons. These men belie-e th#t this is the best w#y to power. They $o not work #ny muscle to e5h#ustion on #ny gi-en $#y. h#t h#t they $o is work h#r$1 h #r$1 but not much1 #lmost $#ily #n$ the results h#-e been ,uite $r#m#tic. Others1 2ust #s successul1 will preer to hit #n e5ercise twice per week1 once he#-y #n$ once light. The #ssist#nce mo-ements will ollow the e5ercise on wh#te-er $#y it is $one. 'ecuper#tion seems to be the big wor$ to this style o #$-#nce$ tr#ining. These men eel th#t #ter hitting # muscle h#r$ you must rest it to let it recuper#te. Fin#lly1 we come to the kin$ o tr#ining the estern Europe#ns #re $oing. They tr#in both h#r$ #n$ much or up to three workouts per $#y #n$ si5 $#ys per week. "uch tr#ining is ,uite #r$uous on the system #n$ only the 6chosen ew7 c#n m#ke it to the top using this system. The other men will become more muscul#r1 more con$itione$ #n$ stronger1 up to # point #n$ then their system will no longer be #ble to #$#pt to the stress #n$ they will hit # st#n$still. ( urther irrit#tion occurs1 they will go b#ckw#r$s in strength. As you c#n see1 see1 the import#nce o tr#ining -olume in in tour routine1 no m#tter wh#t le-el you #re #t1 is o gr#-e import#nce. By using it #s # gui$e1 you c#n #irly e#sily see where your tr#ining lies #n$ whether you #re $oing too much e#sy work #n$/or too much h#r$
work. (t is by being #ble to $elic#tely b#l#nce the two th#t you will m#ke continue$ progress p#st the beginner4s st#ge. hile it is true true th#t most o us us will ne-er m#ke it to the ch#mpionship le-el o strength $e-elopment1 #n$ this #lso me#ns th#t this ch#mpion3like metho$ o tr#ining ;Bulg#ri#n system> woul$ neither help us nor impro-e us p#st our n#tur#l potenti#l1 there is no re#son to eel $ownc#st bec#use o such # #ct. For1 by using #ll pertinent inorm#tion #-#il#ble to us1 we c#n impro-e to # $r#m#tic $egree. All we nee$ is the $etermin#tion #n$ willingness to h#-e #n open min$.
The Cou&ling o) In!eni!( and Volu%e Load
A$#pt#tion is the #bility o our ner-e iber receptors receptors to #$#pt ;get use$ to> # stimulus ;stress>. ithin ithin the ner-ous system1 this ner-e iber #$#pt#tion is #n integr#l p#rt o our #bility to $e#l with the continue$ stresses o lie. By using this metho$ in our tr#ining progr#m1 we gre#tly re$uce our ch#nces o physic#l #ilure in #chie-ing our $esire$ #ims. By #$#pting to stress1 we o-ercompens#te or this continue$ bomb#r$ment o physic#l stimuli ;workouts #n$ tr#ining #n$ intensity> #n$ the result is #n #b ility to #bsorb this type o physic#l punishment1 with gre#ter #bility #n$ e#se o recuper#tion. The Bulg#ri#n weightliters h#-e use$ this system to # gre#t e5tent or the p#st eight or so ye#rs with gre#t success on the liting pl#torm #n$ in #ll #cets o physic#l e5ercise. e #ll use this system o tr#ining1 whether consciously or unconsciously1 whene-er we incre#se our tr#ining lo#$. The result o this #$#pting c#n be seen by our ou r continue$ #bility to #$#pt to this incre#se$ #mount o work1 with continue$ success in our liting en$e#-ors. ( we coul$ not #$#pt to the incre#se$ work1 our o ur lits woul$ suer #n$ our ner-ous energy woul$ be $eplete$. This1 o co urse1 woul$ me#n our strength le-els woul$ $ecre#se #n$ in such # c#se1 # lengthy l#yo woul$ be c#lle$ or. (n or$er to 2oin the r#nks o the 6physic#l elite7 in strength strength sports1 it is necess#ry to be #ble to tr#in h#r$ #n$ he#-y #n$ long The m#2ority o us c#nnot $o #ll three #n$ th#t is wh#t sep#r#tes us rom the ch#mpions. &ost o us c#n either tr#in h#r$ or we c#n tr#in much1 but we c#n4t $o both. b oth. &ost o us c#n tr#in he#-y or short intense perio$s or we c#n tr#in r#ther light or longer perio$s1 but we c#n4t seem to get to the le-el where we c#n tr#in he#-y or long perio$s ( we coul$1 there woul$ be m#ny Ale5eye-s #n$ 'igerts. Our #pp#rent in#bility to #$#pt to the the incre#se$ worklo#$s worklo#$s o the ch#mpion liter liter $oes not me#n th#t we shoul$ not try to incorpor#te to wh#te-er $egree we c#n1 this tr#ining system. There will be 2ust #bout no other w#y to progress1 shoul$ we not wish to #$$ to our bo$yweight. Once we h#-e # st#bili+e$ bo$yweight cl#ss to lit in #n$ we c#n no longer incre#se our physic#l si+e through 6Bulk Tr#ining17 we #re then let with # situ#tion which is ,uite p#r#$o5ic#l1 in #n$ o itsel. For we nee$ more strength stimul#tion1 yet we c#nnot g#in more muscle si+e1 ;through g#ining weight>1 nor c#n we g#in #n incre#se in #-or#ble le-er#ge1 which this weight g#in woul$ h#-e #or$e$ us. "o wh#t is it th#t we c#n $oG e e c#n use the more intensi-e tr#ining metho$s1 such #s eccentric contr#ction or the power r#ck1 but these metho$s c#rry with them the nee$ to be
#ble to #$#pt to # much he#-ier stimulus1 $ue to the n#ture o their perorm#nce. An$ how $o we go #bout #bou t $e-eloping # this #bility to #$#pt to # more intense stimulusG ( belie-e we shoul$ st#rt by $e-eloping the #bility o recuper#ting rom # stimulus o -olume which1 in time1 woul$ cre#te within us the #bility to work or long perio$s with #t le#st me$ium he#-y resist#nce. Then1 when we were #t # well3con$itione$ st#te1 both strength wise #n$ physic#lly1 physic#lly1 we coul$ ollow the 6pe#king7 system o the powerliters #n$ Olympic liters #n$ concentr#te #t this tr#ining point o o liting more intense poun$#ges. (t woul$ be #t this time th#t the -#st #mount o work perorme$ beoreh#n$ woul$ m#ke its eect known #n$ shown. Jou Jou c#nnot get something or nothing. Jou Jou must p#y the price somewhere #long the line. An$ i you think th#t the men you #re re#$ing #bout got g ot th#t w#y through tr#ining or # ew hours h ours per week1 or # ew ye#rs1 you4re y ou4re s#$ly mist#ken. An$ when you re#$ their routines1 remember th#t these routines #re their 6pe#king out7 routines1 2ust prep#ring or # contest. They $i$ their re#l work months beoreh#n$1 with -#st worklo#$s. There #re m#ny who belie-e th#t # rest $#y1 or two1 is #bsolutely necess#ry when tr#ining or physic#l strength. Jet1 Jet1 in the "o-iet st#tes nothing coul$ be urther rom the truth. Their 6rest7 $#y ;i #ny> might consist o two or e-en our hours o he#-y gymn#stics1 b#sketb#ll1 me$icine b#ll throwing1 sprints1 etc. "uch # workout woul$ tire out our #-er#ge liter1 to such #n e5tent1 th#t ht coul$ ne-er continue to tr#in on the strength lits1 #s well #s incorpor#te these so3c#lle$ 6rest $#ys.7 The re#son or this lies b#sic#lly within our r#mework o lie #n$ theirs. e $o not li-e to lit #n$ they $o. Th#t is why these #$-#nce$ #$#pt#tion theories #n$ pr#ctices h#-e not c#ught on o-er here to #ny l#rge $egree. Bec#use e-en e-e n though we know how h ow they work #n$ why1 it is #lmost impossible to incorpor#te them into our liestyle. A goo$ i$e# woul$ be to try ;#s best you c#n> to embr#ce #s much o this system o tr#ining #s possible1 within the r#mework o your working $#y. 0#-ing e,uipment #t home1 #s well #s # gym to tr#in in shoul$ help somewh#t1 shoul$ you wish to e5periment with incre#sing your intensity through your worklo#$1 thereby using the system o physic#l #$#pt#tion. There h#-e been men who g#-e use$ this system to # l#rge $egree #n$ they #ll h#-e beneite$ tremen$ously. tremen$ously. %#ul An$erson use$ this system in the beginning o his c#reer when $#ily he $i$ m#ny1 m#ny sets o both high repetitions repetitions #n$ low repetitions in the B#ck ",u#t #n$ # ew b#sic power mo-ements. 0e $i$n4t h#-e #nyone there to tell him th#t such # gross #mount o $#ily work woul$ cripple him 0e $i$n4t h#-e #nyone there to righten him #w#y 0e 2ust thought th#t the more work you $i$ #n$ the he#-ier #n$ h#r$er it w#s1 the better you woul$ g#in. 0e w#s right. Mim illi#ms1 illi#ms1 the m#n m#n who is the crowne$ king o bench pressers1 the the only m#n in my knowle$ge who h#s benche$ Hlbs. in tr#ining1 h#$ the cour#ge o his con-iction #n$ tr#ine$ the bench press #s well #s the other -#rious upper bo$y mo-ements or incre#sing the lit < $#ys # week 0e bench presse$ e-ery $#y An$ while the #mount o time he put into the bench w#s not n ot too e5cessi-e1 he #lso incorpor#te$ the -#rious #ssist#nce mo-ements $#ily so th#t e#ch workout1 while seemingly r#ther short1 w#s ,uite e5cessi-e when t#ken on # weekly or monthly me#sure. ho h#s e-en remotely come close to his m#rks on the bench to$#yG !obo$y e re#li+e th#t such tr#ining m#y not be suit#ble suit#ble to you1 $ue to genetics #n$ work sche$ules1 etc. 0owe-er1 it is o p#r#mount import#nce th#t you try to incre#se your #bility to reco-er rom h#r$er #n$ longer workouts1 i you #re e-er to re#ch the limits i
your potenti#l. hy $o you think it is th#t ,uite # ew ellows will tr#in on # ew cho sen routines or # gi-en length o time1 #n$ g#rnish #$e,u#te g#ins #n$ then su$$enly re#ch # st#n$still or months #n$ sometimes ye#rsG %#rt o the re#son is th#t they prob#bly g#-e re#che$ the critic#l point in their potenti#l spectrum #n$ urther g#ins will only come rom incre#se$ work #n$ incre#se$ #mount o work. ( they c#n m#n#ge to s,uee+e in more tr#ining time1 then they will incre#se their muscul#r con$ ition #n$ this incre#se$ muscul#r con$itioning will en#ble them to go urther into he#-ier weights1 since the muscles #re well tr#ine$ #n$ c#n t#ke the punishment. But i they c#nnot or will not m#ke the wholehe#rte$ eort to re-#mp their tr#ining so th#t it becomes # more system#tic w#y o tr#ining the bo$y to #bsorb #b sorb more stress #n$ more intense stress1 then they #re $oome$ to progress no urther1 unless they wish to put on more bo$yweight. An$ in this situ#tion1 they #re re#lly not getting unction#lly stronger1 stronger1 they #re getting bigger #n$ he#-ier1 hence they lit somewh#t more. oul$ this be the re#son so m#ny men begin tr#ining #t one bo$yweight cl#ss #n$ eight or nine ye#rs l#ter1 we in$ them two or e-en three cl#sses higherG ybe so. At le#st it coul$ be gi-en some thought. The irst m#n ( e-er tr#ine$ with who use$ one p#rticul#r metho$ o tr#ining #$#pt#tion w#s my co#ch #n$ closest rien$ De+so B#n. One o the irst things ( notice$ #bout his type o tr#ining w#s the -#st #mount o worklo#$ he put into e#ch #n$ e-ery tr#ining perio$. "et #ter set o ? #n$ @ repetitions woul$ be perorme$1 with some mo-ements being perorme$ $#ily. $#ily. Double #n$ single #ttempts h#$ no pl#ce in his tr#ining1 since he w#s not pe#king out or #ny p#rticul#r meet. 0is l#ck o competition w#s $ue to -#rious muscle pulls which woul$ not he#l properly1 hence1 De+so woul$ tr#in prim#rily or himsel. 0is results were nothing short o #m#+ing At # bo$yweight o #roun$ 9= lbs. he ront s,u#tte$ @ or @ repetitions. 0is b#ck s,u#t e-entu#lly went to @ or @ sets o @ reps #n$ one limit set o @ reps with @ lbs. ithout concentr#ting on pure $e#$ liting power1 but only #s #n #ssist#nce mo-ement or his Olympic liting tr#ining1 he woul$ win$ up his b#ck routine with @=@ or ? sets o I or ? repetitions $one in sti legge$ #shion. hen the woul$ recor$ recor$ in his weight cl#ss w#s #roun$ lbs.1 lbs.1 he w#s c#p#ble o s,u#t cle#ning ?H@ #n$ e#sily 2erking it o-erhe#$. (t w#s while #ttempting this recor$ in tr#ining th#t he seriously tore the inner thigh muscle o his leg1 thus en$ing his competiti-e c#reer. At this s#me point in his tr#ining1 he w#s $oing lunges with ?=@ or repetitions #n$ hypere5tensions with 9=@ ;e,u#l to his bo$yweight> (n the cle#n #n$ press he w#s $oing I=@ or @ sets o ? reps. 0e #lso $i$ # sti sti legge$ power cle#n with #roun$ ?91 with -ery little speci#li+#tion on this mo-ement. "o1 #s c#n pl#inly be seen1 this m#n w#s tr#ining ,uite he#-ily. De+so woul$ tr#in tr#in < $#ys per week or between ? #n$ hours per $#y. $#y. "ometimes in "#tur$#y < hours woul$ be spent in the gym. 0is physi,ue #t this time o his lie h#$ to be seen to be belie-e$. 0e h#$ the muscle ,u#lity o 'igert with the reci#n lines o # cl#ssic st#tue. (n his theory o tr#ining -olume1 e-ery muscle recei-e$ more th#n enough stimul#tion. !othing w#s let to ch#nce. "t#leness w#s not # problem1 bec#use he $i$ not h#-e to try his limits too oten. (n #ct1 ( re,uently #ske$ him wh#t his limit poun$#ges in the #ssist#nce mo-ements were1 #n$ he #lw#ys replie$ in the s#me w#y: 6( h#-e no i$e#1 nor $o ( c#re.7 The uni,ue u ni,ue e#ture o his tr#ining w#s th#t it e-entu#lly le$ him to the point o h#n$ling or repetitions1 weights th#t the rest o us woul$ be h#ppy to lit or single limit #ttempts. This w#s the be#uty o his system o #$#pti-e tr#ining.
De+so woul$ begin with with working up to # he#-y set o ? #n$ use use this weight or @ or so sets1 gr#$u#lly #$$ing repetitions to e#ch set1 until #ter # cert#in length o time1 he woul$ be h#n$ling the s#me weight not or one set o ?1 but @ sets o triples. Then1 $epen$ing upon the type o mo-ement #n$ preerence to repetition scheme1 he woul$ either 2ump the weight #n$ begin with one set o ? or st#y #t the s#me weight or @ sets o triples1 incre#sing the reps until he w#s $oing i-es with this weight. Front ",u#ts1 B#ck ",u#ts1 Lunges #n$ E5tensions E5tensions were $one on &on$#y1 e$nes$#y #n$ Fri$#y. 0e #lso inclu$e$ some orm o shoul$er work on these $#ys. On Tues$#y1 Tues$#y1 Thurs$#y #n$ "#tur$#y he worke$ his pulling muscles with -#rious kin$s o 0igh %ulls1 "hrug %ulls1 "hrugs1 ",u#t le#ns1 #n$ %ower le#ns1 #n$ he #lso inclu$e$ more $irect shoul$er work. "o he w#s $oing shoul$er work < $#ys per week. &in$ you1 he $i$n4t shrink rom #ll this tr#ining1 he thri-e$ on it By now it shoul$ be ob-ious to you th#t you will e-entu#lly re#ch # point in in your tr#ining where it will not be possible to progress urther without your $ e-eloping the #bility o your bo$y to #$#pt #$ #pt to incre#se$ #mounts o physic#l #n$/or #n$ /or ment#l stress. The -#rious tr#ining concepts1 such #s neg#ti-e contr#ction1 power r#ck work1 the Theory o imum F#tigue will #i$ you in continuing your tr#ining progress. But #long with these #i$s1 you will h#-e to utili+e1 u tili+e1 sooner or l#ter1 # $r#stic ch#nge in your tr#ining -olume #n$ intensity. ( h#-e trie$ to show you th#t #lthough such # tr#ining incre#se will initi#lly initi#lly c#use # $rop in your tr#ining poun$#ges1 such # $ecre#se is only moment#ry. Ater # gi-en length o time1 you c#n le#rn to recuper#te rom such # worklo#$ #n$ e-en begin to thri-e on it. "houl$ you $eci$e to e-entu#lly enter competition1 you woul$ merely #$2ust your tr#ining routine to # pe#king out routine #n$ the b#cklog o work you h#$ perorme$ in the pre-ious months woul$ wo ul$ then m#ke itsel -isible. Jou Jou woul$ $einitely be liting he#-ier poun$#ges ithout competition1 such tr#ining tr#ining is ,uite #$#pt#ble on # ye#r3roun$ ye#r3roun$ b#sis. ithout ithout tr#ining on m#5imum single or $ouble #ttempts1 you woul$ be s#-ing your ner-ous system rom the #$$ition#l stress such intense tr#ining pl#ces upon it. Jour Jour tr#ining go#ls woul$ be re-ol-ing #roun$ your #bility o h#n$ling #irly he#-y weights or sets #n$ repetitions. ithin # ew ye#rs1 the weights which #t one time woul$ h#-e constitute$ # close to limit lit woul$ be nothing more th#n tr#ining e5ercise poun$#ges #n$ such #n incre#se o muscle work#bility woul$ h#-e to m#ke itsel elt #n$ shown physic#lly. h#t De+so B#n h#s pro-e$ is th#t norm#l working men c#n tr#in in # -oluminous1 intense m#nner while still le#$ing # norm#l lie. The in#l choice #s to how much o the #$#pt#tion principle you utili+e is up to you. h#t ( h#-e trie$ to $o here is e5pl#in th#t it c#n #n$ $oes work. De+so belie-es th#t the #-er#ge tr#inee $oes not tr#in ne#rly h#rk enough1 nor $oes he tr#in long enough or continue$ progress. e e #re not keeping up with the rest o the worl$ when it comes to tr#ining -olume #n$ tr#ining intensity. ithout ithout continue$ #ttempts #t incre#sing your #bility to recuper#te rom h#r$er #n$ h#r$er workouts1 you will hit # tr#ining pl#te#u #n$ then the only w#y you will continue to impro-e is to either g#in bo$yweight or begin to use steroi$s. !either is he#lthy nor #ccept#ble or the #-er#ge tr#inee to incorpor#te. The intelligent thing to incorpor#te #t this time woul$ be incre#se$ worklo#$ #n$ incre#se$ tr#ining intensity To merely incre#se your tr#ining intensity woul$ only incre#se your ten$ency to become st#le within # short perio$ o
time. Th#t is not solely the #nswer. By incre#sing both your tr#ining -olume #n$ your intensity1 intensity1 you will not only on ly be #ble to h#n$le e-entu#lly he#-ier weights1 but you4ll #lso be #ble to h#n$le he#-ier weights or more #n$ more sets #n$ repetitions. This ch#nge3o-er rom short1 he#-y workouts to more -oluminous work with me$ium3 he#-y resist#nce will t#ke # while or you yo u to #$#pt to. This is where the Theory o %hysic#l A$#pt#tion comes into pl#y. pl#y. By slowly #$$ing # set here h ere #n$ # set there1 in no time #t #ll we c#n utili+e #n$ recuper#te rom immense worklo#$s For the n#tur#l liter1 this will me#n # ch#nce #t going to the limit in the worl$ o weights. For the rest o us norm#l tr#inees1 this kin$ o tr#ining will en#ble us to re#ch the limits o our n#tur#l potenti#l1 without the use o #n#bolic steroi$s. The only thing th#t is necess#ry necess#ry is # -#st #mount o long1 h#r$ work. (1 mysel1 h#-e use$ this principle principle with gre#t gre#t success #s #r #s incre#se$ muscle m#ss1 muscle $ensity #n$ the #bility to recuper#te rom much h#r$ work !ee$less to s#y1 my strength le-el h#s impro-e$ $r#m#tic#lly #s well. 0owe-er1 ( must w#rn the #-er#ge tr#inee th#t while #nyone c#n use this tr#ining principle1 it is -ery h#r$ work
The Chea!ing Prin#i&le in S!reng!h Training
The he#ting %rinciple %rinciple h#s been use$ wi$ely wi$ely throughout the woul$ o weight tr#ining tr#ining with the prim#ry emph#sis being pl#ce$ on the iel$ o bo$ybuil$ing. For the bo$ybuil$er1 this tr#ining tr#ining principle is most helpul in the #c,uisition o incre#se$ muscul#r bulk through the use o he#-ier weights or repetitions1 perorme$ in # loose m#nner. Long #go1 the bo$ybuil$ers oun$ th#t th#t they coul$ h#n$le much he#-ier weights #n$ or more repetitions i they loosene$ up their style o e5ercise perorm#nce. This le$ to gre#ter poun$#ges use$ in the con-ention#l mo-ements with the results being incre#se$ #bility to orce out #n intensity o motions per set1 with the result#nt muscle growth incre#sing in $irect proportion to this incre#sing worklo#$. This metho$ o tr#ining works bec#use it incre#ses yo ur intensity #n$ your tr#ining -olume both #t the s#me time. By incre#sing your repetitions through this principle1 you not only incre#se the #mount o worklo#$1 but the moment#ry intensity per set is #lso incre#se$. This me#ns th#t theoretic#lly1 theoretic#lly1 you #re perorming more work in # gi-en length o tome1 #n$ this in turn le#$s to incre#se$ muscul#r si+e #n$ strength. This incre#se$ #mount o repetition work #lso will #i$ in the #c,uisition o muscle $ensity1 $ensity1 shoul$ you ollow # strict pre3contest $iet while using this metho$ o tr#ining. hile it woul$ woul$ #ppe#r th#t prim#rily prim#rily the bo$ybuil$er woul$ beneit rom rom this metho$ metho$ o e5ercise style1 the Olympic liter #n$ the powerliter #lso use this principle1 whether they re#li+e #n$ #$mit this or not. The Olympic liter uses che#ting mo-ements1 by w#y o Merks rom the '#ck1 "hrugs1 "hrug %ulls1 %u lls1 0igh %ulls1 Merk Dri-es1 %#rti#l Front #n$ %#rti#l B#ck ",u#ts. The powerliter uses such mo-ements #s %#rti#ls in the %ower '#ck1 the Bent Legge$ De#$lit1 %#rti#l ",u#ts #n$ the %ower ",u#t. De#$lits using # hopper $e-ice1 such #s the ol$3timers $uring the thirties #n$ orties will #lso #i$ the powerliter in g#ining more strength.
The re#sons why the he#ting %rinciple works #re -#rie$ -#rie$ #n$ m#ny. m#ny. To To ully un$erst#n$ this metho$ology1 we must look o-er wh#t is #ctu#lly t#king pl#ce while using this type o tr#ining. (n #ny liting e5ercise mo-ement1 there is # we#k point which we c#ll the 6sticking point.7 This is # point where le-er#ge is #t its we#kest inluence $uring the lit #n$ it is #t this point where we usu#lly #il with limit #ttempts or orce$ repetitions. h#t we $o with the che#ting principle is try to o-ercome this we#k point by #$$ing momentum with our bo$yweight or #$2#cent muscle groups to help us o-ercome this point o physic#l we#kness. To urther illustr#te illustr#te my point1 let us use the he#ting url #s #n e5#mple. &ost bo$ybuil$ers bo$y buil$ers will use this metho$ o tr#ining $uring their #rm work whether they w#nt to or not. This is usu#lly bec#use their tr#ining enthusi#sm o-errules their moment#ry physic#l c#p#city. Thus1 $uring the en$ o # series o repetitions1 they will 6swing7 # bit1 to #i$ in urther repetition perorm#nce. O else1 they will use # he#-ier th#n they c#n h#n$le correctly1 #n$ perorm the entire set with # swinging metho$ o repetition. They will sometimes combine both these mo-ements $uring the course o # workout or # p#rticul#r bo$y p#rt1 or they will use one type on one $#y #n$ #nother type on #nother tr#ining $#y. Either w#y1 w#y1 they will use # 6loose7 style o e5ercise to g#in in perorming more repetitions per set1 or he#-ier weights or e#ch set o repetitions1 or both. An$ their en$ result is incre#se$ muscle growth #n$ strength. The Olympic liter liter will usu#lly perorm m#ny sets o Merks Merks rom the the '#ck with -ery he#-y weights1 until he c#n only 6$ri-e7 the b#r p#st he#$ le-el1 without being #ble to lock it out. This will incre#se his le#n #n$ Merk proiciency1 proiciency1 since the key to # he#-y le#n #n$ Merk is outst#n$ing leg strength #n$ these he#-y 62erk $ri-es7 will w ill m#ke use o the power potenti#l o the ront#l thigh. %#rti#l Front ",u#ts will #lso incre#se the strength o these thigh e5tension muscles so th#t the $ri-e to 2erk the b#r to #rm4s length will go unh#mpere$. The Olympic liter liter will #lso regul#rly m#ke use o the -#rious pulls in in the power r#ck to ully work #n$ $e-elop #n e5plosi-e secon$ pull1 so necess#ry in the ",u#t le#n position. ithout ithout #n e5plosi-e secon$ pull1 # he#-y ",u#t le#n becomes #lmost impossible #n$ without # he#-y ",u#t le#n there c#n be no he#-y le#n #n$ Merk. "o1 m#ny1 m#ny sets o 0igh %ulls1 "hrug %ulls1 #n$ "hrugs #re in or$er. The "hrug %ull1 with much he#-ier weight th#n you c#n ",u#t le#n will $e-elop your #bility to complete the e5tension in your secon$ pull p ull position. This will gi-e you #$$e$ impetus to pull yoursel un$er the b#r #n$ i5 it #t the shoul$ers. "hrugs1 i $one e5plosi-ely e 5plosi-ely11 will #i$ in ully $e-eloping your tr#pe+ius strength #n$ the in$ result is # complete e5tension $uring your top pull. The Olympic liter liter #lso m#kes use o this this principle while while $oing his Front ",u#ts with with he#-y weight. E-ery time he loosens up on his perorm#nce style to grin$ out #n e5tr# rep1 he is using this principle. E-ery time he perorms repetitions with he#-ier weights th#n he c#n h#n$le or ull repetitions he is using this principle. E-ery time he combines either or both o these metho$s o o che#ting he is gi-ing mute testimony #s to the eecti-eness #n$ necessity o this tr#ining principle. Fin#lly1 Fin#lly1 we come to the powerliter. powerliter. Although Although the rules go-erning the perorm#nce o the three #ccepte$ powerlits woul$ seem to ser-e the purpose o regul#ting the e5ercise style o these liting mo-ements1 nothing coul$ be urther rom the truth. First o #ll1 the %ower ",u#t m#kes use o this che#ting principle1 since it throws most o the stress o the he#-ier poun$#ges onto the hips #n$ lower b#ck. (t $oes not restrict the perorm#nce o
the lit on to the muscles o the ront#l thigh #lone1 which theoretic#lly1 shoul$ be o m#in consi$er#tion when $eciphering leg strength. Also1 the low b#r pl#cement o the upper b#ck #lso #i$s in he#-ier weight perorm#nce1 since this #i$s the lot in being perorme$ with hip #n$ lower b#ck strength in comp#rison to the ront#l thigh. The Bench %ress1 #s it is perorme$ to$#y is #lso # che#ting mo-ement. Although the b#r is reste$ moment#rily on the chest1 it is #lso then 6sunk7 into the thor#5 somewh#t1 with the #$-#nt#ge here being # gre#ter #bility to e5plo$e when beginning the big push. The pl#cement o the b#r b# r e5cessi-ely low on the chest ;below the pector#ls> #lso #i$s in $ri-ing he#-ier weights to the lockout position1 #s comp#re$ to the the Bench %ress to upper chest or neck1 #s some bo$ybuil$ers b o$ybuil$ers perorm. ( we were re#lly intereste$ in $eci$ing the triceps1 pector#l #n$ $eltoi$ strength o #n #thlete1 the (ncline %ress with # p#use #t the chest1 or the &ilit#ry %ress while se#te$ on # -ery steep incline woul$ be # better choice. Fin#lly1 Fin#lly1 ( wish to m#ke m#ke it $e#r th#t ( #m not critici+ing the w#y the three three power lits #re #re perorme$ in competition to$#y. to$#y. h#t ( #m trying to $o is show you th#t e-en in strict competition1 # orm o 6che#ting7 is t#king pl#ce1 to en#ble us to re#ch our physic#l potenti#ls. (n tr#ining1 the he#ting %rinciple m#kes itsel elt in m#ny w#ys. hen the powerliter powerliter $oes p#rti#l s,u#ts1 he is using the che#ting principle. hen we $o 6bouncing7 bench presses we #re using the che#ting principle. This c#n be so th#t more repetitions repetitions c#n be $one per set1 or he#-ier weight c#n be h#n$le$ or limit #ttempts. Either or both will m#ke us h#r$er1 $enser1 #n$ # lot stronger. By properly combining the w#ys o using this principle in your regul#r e5ercise perorm#nce1 you c#n simult#neously #$$ to your tr#ining -olume #n$ your tr#ining intensity per set. Thereore1 be sure you know how to use it properly or best results. (t is possible1 by using the he#ting %rinciple1 %rinciple1 to gre#tly intensiy intensiy your workouts. This me#ns you will be $oing h#r$er work or e#ch set. This will t#ke pl#ce wh ether or not you #re tr#ining or power1 liting strength or pure bo$ybuil$ing. To be sure1 the he#ting %rinciple will en#ble you to get more work in less time. The work will #lso be $one with he#-ier weights1 $epen$ing upon your metho$ o oper#tion. For incre#sing incre#sing your liting strength1 you merely 6o-erlo#$7 the muscles with p#rti#l1 #ssist#nce mo-ements1 with much he#-ier weights #n$ choose mo-ements which closely #ppro5im#te the #ctu#l lits use$ in competition. The he#-y o-erlo#$ pulling mo-ements1 which ( briely touche$ on # while b#ck1 woul$ #ll into this c#tegory. 0e#-y 0igh %ulls1 "hrug pulls1 "hrugs1 etc.1 will respon$ to this che#ting metho$1 since they #re in themsel-es che#ting mo-ements1 e-en though we m#y be cogni+#nt o correct liting style1 while e5ecuting them in our tr#ining. !#tur#lly the repetitions shoul$ be kept r#ther low1 low1 mostly $oubles #n$ triples bec#use in this situ#tion we #re trying to buil$ 6useul7 muscul#r strength. To To use light weights on these mo-ements mo-e ments woul$ be # w#ste o time or the Olympic liter. liter. Ag#in1 ( repe#t1 the %#rti#l Front ",u#ts #n$ B#ck ",u#ts1 ",u#ts1 $one in Olympic Olympic liting style style ;b#r hel$ high on tr#ps1 thigh ol$ing o-er completely on c#l in the bottom position> shoul$ be use$ regul#rly when #ttempting to incre#se thigh stretch #n$ s,u#t cle#ning proiciency. proiciency. Leg work1 such #s $escribe$1 shoul$ be $one #t le#st twice per week1 possibly three times i the tr#inee w#nts one 6light7 $#y in between two he#-ier ones. The pulling mo-ements shoul$ #lso be $ine either two or three times weekly1 weekly1 on opposite tr#ining $#ys. (t $epen$s on whether you wish to tr#in our or si5 times per week.
Fin#lly1 Fin#lly1 #s #n Olympic Olympic liter you woul$ beneit rom rom not using using the 6orce$ repetitions7 repetitions7 o che#ting mo-ements1 $one #t the en$ o e#ch set in which the beginning repetitions were $one 6correctly.7 h#t the Olympic liter w#nts to $o is merely incorpor#te muscle group mo-ements1 in themsel-es. For the powerliter1 powerliter1 the situ#tion is is somewh#t $ierent. $ierent. 0is type type o competiti-e lits $em#n$ e5plosi-e1 yet restr#ine$1 grin$ing strength. 0e coul$ beneit by two types o o 6che#ting7 utili+#tion in his tr#ining. First o #ll1 hr c#n beneit gre#tly by $oing #ll repetitions possible or e#ch #n$ e-ery chosen set o he#-y #n$ me$ium3he#-y weights. To $o this 6che#ting orce$ rep7 type o tr#ining with the lighter worklo#$s woul$ be # w#ste o time or the powerliter. 0e $oes not nee$ blown up muscles1 such #s the bo$ybuil$er $oes. But he c#n beneit rom orcing1 e-en i this me#ns # 6loosening7 o style1 or e#ch set o he#-ier weights. This will en#ble him to h#n$le he#-ier weights or more repetitions #n$ the en$ result will be #n incre#se$ c#p#city or he#-ier work. (t will #lso #lle-i#te #ny e#rs o grin$ing out he#-y weights in competition1 since he will be using he#-y weights #n$ re#lly 6orcing7 reps in e#ch #n$ e-ery set. The powerliter will #lso #lso nee$ to speci#li+e on the 6che#ting7 muscle muscle group mo-ements in which he uses #$$ition#l muscle groups to lit he#-ier weights in the chosen mo-ements he will be competing in. 0e will h#-e to le#rn to use u se his hips #n$ glute muscles #s well #s his thighs to s,u#t with m#5imum poun$#ges. 0e will h#-e to le#rn to use not only his lower b#ck1 but #lso his legs1 in or$er to register he#-ier #n$ he#-ier in the $e#$lit. For the Bench %ress1 he will h#-e to use #ll the #llow#ble techni,ues which #re leg#l in competition1 in or$er to h#n$le the he#-iest weight he is c#p#ble o. A goo$ i$e# woul$ be to use the stricter style o the power three twice per week1 #n$ the competiti-e style twice per week1 so th#t both b oth #re tr#ine$ suiciently or best results. The "ti Legge$ De#$lit1 the Olympic B#ck ",u#t1 #n$ the Bench %ress to 8pper hest ;close to neck> woul$ be the #ssist#nce isol#tion ;more on th#t l#ter> mo-ements1 #n$ the style use$ in competition woul$ be the muscle group 6che#ting7 style. Both #re necess#ry to continue$ progress #n$ continue$ g#ins. For the bo$ybuil$er #n$ #ll3#roun$ strength tr#inee1 the ro#$ is wi$e open or u sing the he#ting %rinciple in your tr#ining. !o m#tter wh#t mo-ement you $eci$e to get stronger on1 you c#n gre#tly intensiy your eorts i you stri-e to $o # ew 6loosely perorme$7 repetitions #t the en$ o e#ch o your sets. (t woul$ be more eecti-e i you persiste$ in using this system with the he#-ier poun$#ges1 or the most p#rt1 unless you #re truly trying to incre#se muscul#r m#ss #s #n en$ in itsel. There is # $ierence between the loosely perorme$ repetitions #n$ the 6burns7 we h#$ t#lke$ #bout e#rlier in # p#st section. The burns #re usu#lly $one #t the en$ o # set o me$ium to me$ium3he#-y resist#nce1 #s # w#y o stimul#ting more muscle ibers. Also1 their perorm#nce is $ierent in th#t they #re only p#rti#l mo-ements $one #t the en$ o # set1 while the che#ting repetitions #re ull repetitions #t the en$ o # set1 $one in # looser style. There m#y seem to be # simil#rity between the two1 but pr#ctice both #n$ you will $einitely notice the $ierence. For sheer muscle g#ins ( woul$ recommen$ the metho$ metho$ o using using e5tr# repetitions1 $one loosely1 loosely1 #t the en$ o e-ery 6norm#l set71 with the weight being me$ium to me$ium3 he#-y. Jou w#nt to be #ble to re#lly control the weight #n$ this will not be e#sy i the poun$#ges #re too he#-y. This is is bec#use you w#nt to $o more repetitions th#n the other liters $o. This is necess#ry or incre#se$ muscle simul#tion1 howe-er.
For # combin#tion o muscle si+e si+e incre#se #n$ o-er3#ll o-er3#ll power1 power1 ( woul$ recommen$ th#t rom time to time1 both styles o che#ting be employe$ so th#t you c#n g#in rom both tr#ining metho$s. By combining both e5ercise e 5ercise styles1 you will be #m#+e$ #t how #st your muscles respon$ with gre#ter si+e #n$ power. O course1 such # con$ition will e-entu#lly le#$ to bo$yweight g#in1 so this woul$ be suit#ble or only those who #re not restricte$ to # p#rticul#r weight cl#ss in competition. 0owe-er1 0o we-er1 it is eecti-e The only $r#wb#ck to such tr#ining lies lies within the egos #n$ the mor#ls o the the tr#inees who utili+e it. The only thing wrong with the he#ting %rinciple lies within the n#me we use to go-ern its me#ning #n$ its us#ge. To To use the che#ting metho$ to en#ble you to h#n$le more #n$ more weight in the stricter mo-ements is ,uite #ll right to $o. To use it to g#in more strength in the competition lits is ,uite #ll right #lso. 0owe-er1 it m#y c#use # tr#inee to orget #bout liting style1 $epen$ing u pon his 6new oun$7 power to c#rry him through. This woul$ be # mist#ke1 or Olympic liting re,uires both spee$ #n$ techni,ue #s well #s us#ble power or success to $epen$ on more strength1 no m#tter how e5plosi-e it m#y be1 is ,uite # mist#ke. For the powerliter1 powerliter1 to $epen$ on this system without urther us#ge o stricter mo-ements woul$ $e-elop both we#k links in the ch#in o comm#n$ #n$ # ten$ency to lose #ll sembl#nce o orm when in competition. Jou Jou c#nnot $o the three power lits without h#-ing complete control o the b#r #t #ll times. The motor p#thw#ys or competent perorm#nce must be regul#rly strengthene$ or co ntinue$ liting success. Also1 the we#k links1 such #s the pector#ls1 ront#l thighs1 #n$ lower b#ck will be neglecte$ i only orce$ repetition che#ting mo-ements #re solely perorme$. Jou Jou must combine both or best results. The #ll3#roun$ tr#inee woul$ #lso be m#king # mist#ke mist#ke in thinking this this system is is #n en$ in itsel. (n $oing so1 he woul$ lose cont#ct with the re#lity o his true us#ble strength. Bouncing Bench %resses1 %resses $one with e5#gger#te$ b#ck #rch #n$ 0#l ",u#ts c#lle$ Full ",u#ts woul$ be the en$ result o not using #ny 6psyche control7 o-er the he#ting %rinciple. The en$ result woul$ be ri$iculous As ( mentione$ mentione$ e#rlier1 e#rlier1 the only thing thing wrong with the he#ting %rinciple %rinciple is its n#me. 8se it #n$ $on4t #buse it or best results.
The Ada&!a!ion Prin#i&le in S!reng!h Training
Fin#lly1 Fin#lly1 we come to the Theory o A$#pt#tion1 which will close out this section on useul tr#ining principles in the ,uest or physic#l strength. h#t we #re go ing to try to $o here is to show you how to #$#pt to continue$ incre#ses in both tr#ining intensity #n$ -olume1 or #n o-er#ll incre#se in bo$y power #n$ muscul#r $e-elopment. $e- elopment. As you progress rom beginner to interme$i#te #n$ in#lly rom interme$i#te interme$i#te to #$-#nce$ tr#inee1 it will become necess#ry or you to le#rn how to use this %rinciple o %hysic#l A$#pt#tion or continue$ tr#ining success. The re#lity o the situ#tion lies within the premise th#t in or$er to re#ch your m#5imum potenti#l1 you will h#-e to le#rn how to incre#se your o-er#ll worklo#$ so th#t more tr#ining will become #n #ccept#ble responsibility th#t you will h#-e to $e#l with1 no m#tter how you m#y wish there were #nother w#y to go. Be
#ssure$1 the top men in our iel$ o en$e#-or $i$ not get there by #n e#sygoing metho$ology. metho$ology. The only e5ceptions to this rule woul$ be the 6e#sy g#iners17 g #iners17 the kin$ o men who c#n $o liter#lly #nything #n$ still progress #n$ grow. For the rest o us1 h#r$ work #n$ incre#se$ tr#ining time will become #n #thletic necessity. necessity. e must begin with with the physic#l stress1 i i gi-en enough time time #n$ perio$ o rel#5#tion1 in or$er to be gi-en #$e,u#te #$e, u#te stimul#tion to urther incre#se physic#l c#p#bilities. Jour Jour bo$y is not your enemy. (t w#nts to $o wh#te-er you #sk it to $o. e e #re built this w#y. w#y. Only time #n$ p#tience #re re,uire$ or us to re#ch the +enith ort bo$ies #re c#p#ble o. By le#rning how to co#5 our bo$ies into gre#ter physic#l #bilities1 we will be #ble #ble to gr#sp the most import#nt #cet o #$-#nce$ tr#ining terminology. terminology. e e will liter#lly le#rn how to 6t#ke it7 #n$ still come b#ck or more. ithout #$#pt#bility we woul$ re#ch # st#lem#te in physic#l strength #n$ $e-elopment #n$ only #n incre#se in o-er#ll bo$yweight #n$ si+e woul$ m#ke urther g#ins possible. But wh#t i we $o not w#nt to g#in #ny more bo$yweightG To be sure1 it is ,uite e#sy to keep # cert#in worklo#$1 gr#$u#lly bo$yweight #n$ #t the s#me time register strength g#ins. But how much o this is $ue to the #$$e$ bo$yweightG To To be sure1 in most c#ses1 the he#-ier we get1 the less unction#l our bo$yweight3strength r#tio becomes. (n or$er to g#in #$$ition#l strength1 strength1 once p#st the beginner4s st#ge1 st#ge1 our tr#ining ten#city #n$ $e$ic#tion must incre#se thrice ol$ To $o this without incre#sing bo$yweight becomes ,uite #n #ccomplishment within itsel. To To try #n$ $o this without incre#sing our tr#ining -olume becomes ,uite lu$icrous1 i not $ownright impossible There comes # time when we h#-e to #ce #cts. ( we #re going to orce oursel-es to incre#se our workout intensity #n$ -olume1 we #re going to h#-e to le#rn how to $o it in # me#sure$ out1 system#tic w#y so th#t o-ertr#ining #n$ ph ysic#l tr#um# will be kept to # minimum. This is where the %rinciple o A$#pt#tion comes into pl#y. The success o the Bulg#ri#n Olympic tr#ining system is b#se$ solely solely upon this psycho3 physic#l theory: the more we m#ke oursel-es use$ to $oing ;in # physic#l sense>1 the more we c#n $o The secret o their liters4 success lies within their #bility to t#ke -#st worklo#$s on # $#ily b#sis1 continuously1 #ll ye#r roun$. Jou Jou only h#-e to comp#re their physic#l #ppe#r#nce to our men to see wh#t truly being in sh#pe looks like. E-en their he#-ier liters1 the ones who usu#lly c#rry the most #$ipose tissue ;mysel inclu$e$>1 e-en these men on their te#ms look like # million comp#re$ to ours. An$ while ( ully un$erst#n$ th#t their liestyles #re $ierent th#n ours #n$ they #re un$e$ by the go-ernment to liter#lly $o nothing e5cept e5cep t tr#in1 you c#n4t #rgue with success. The w#y their men #re tr#ine$ is #r superior to ours. hile it woul$ woul$ be #lmost impossible or us to ully ully embr#ce their tr#ining system1 we c#n m#ke use o its b#sic points to urther our own g#ins. The metho$ology o this tr#ining scheme will #t irst seem h#r$ #n$ complic#te$1 b ut with resolution #n$ # belie in oursel-es #n$ wh#t it is we w#nt to $o1 we c#n #n$ shoul$ incorpor#te this system into our tr#ining routines. The en$ result will be # more well con$itione$ bo$y1 less tr#ining in2uries $ue to incre#se$ muscul#r proiciency #n$ in#lly1 in#lly1 #n e5cess o strength reser-e1 c#p#ble o being c#lle$ upon shoul$ we e-er nee$ it. One o the b#sic rules o this type o tr#ining is to m#ke h#ste slowly #n$ tr#in1 tr#in1 $o not str#in. (t is not necess#ry to continu#lly try our limits or #n incre#se in tr#ining poun$#ges to t#ke pl#ce. There #re other w#ys to go #bout this #n$ to rely only on continuously he#-y single #ttempts ;possible ego problems here> is not only sel
$ee#ting but it c#n #lso be $ownright $#ngerous with continue$ #pplic#tion. To be sure1 he#-y singles #n$ $oubles #re ,uite necess#ry1 or ormul#ting uture tr#ining percent#ges #n$ when pe#king out or # contest or 2ust to occ#sion#lly see where our strength le-els #re #t. But to rely prim#rily upon these he#-y1 grin$ing #ttempts will not buil$ the e5plosi-eness so necess#ry in competition1 nor will they buil$ #n incre#se o muscle si+e or con$itioning. This is bec#use singles #n$ $oubles pl#ce no re#l str#in upon the muscle ibers1 only upon the muscle #tt#chments #n$ lig#ments1 #n$ it is here where the trouble begins to show itsel in the w#y o physic#l tr#um# ;in2uries>. ;in2uries>. 0ow m#ny o you h#-e been in2ure$ when tr#ining on th#t too close to m#5imum Bench %ress or ",u#t. ny o you1 (4$ bet. This h#s h#ppene$ to me #lso #n$ ( know the eeling o rustr#tion th#t ensues. This is one re#son why this system o tr#ining is so gre#t you #re const#ntly trying to #$$ to your physic#l proiciency without t#5ing your bo$y to the physic#l limits th#t e5cessi-e single #n$ $ouble #ttempts c#rry with them. By using this system1 your con$itioning impro-es #s well. (t is import#nt to be#r in min$ th#t when we spe#k o incre#sing your o-er3worklo#$ o-er3worklo#$ we #re t#lking #bout incre#sing the 6unction#l7 weights within our tr#ining scheme. ( woul$ #$-ise most sets to be $one with close to H@ o your one repetition limit #n$ try to stick to this percentile #s much #s possible. ompoun$ sets m#y #lso be use$ with this system1 with the o-er#ll result being #n incre#se in strength registere$ when such compoun$ type o tr#ining is elimin#te$ #n$ # bre#king in perio$ is un$ert#ken so #s to gi-e the muscles ull time to ully recuper#te1 or #n incre#se$ strength g#in to be registere$ #t the point o pe#king. ( you wish to use compoun$ sets1 then by #ll me#ns $o so. Try to use mo-ements which compliment both the competiti-e c ompetiti-e lit you #re ultim#tely tr#ining to incre#se1 #n$ the selecte$ themsel-es. Try to keep the bloo$ in the #re# being worke$ this w#y #s long #s possible or complete muscul#r #n#bolism to t#ke pl#ce. Actu#lly1 Actu#lly1 you will be tr#ining ,uite like # bo$ybuil$er1 e5cept th#t the weights will be somewh#t somewh#t he#-ier #n$ the rep scheme somewh#t lower th#n #ctu#l bo$ybuil$ing ent#ils. Once #g#in1 try to use weights which #re #t the H@ limit o your one repetition poun$#ge. For the compoun$ sets only1 only1 ( woul$ #$-ise rom time to time # lessening o the tr#ining poun$#ges until the o-er#ll physic#l eect h#s been gi-en time to become use$ to. These compoun$ sets c#n be ,uite #tiguing i you $o not w#rm yoursel into them. (n the beginning1 try to get #t le#st si5 to eight repetitions with these compoun$ mo-ements1 going or # ull muscul#r stimul#ting pump. L#ter on1 you c#n toughen the mo-ements up by incre#sing the weights o the b#rs so th#t # more me#ningul #mount o weight c#n be h#n$le$ regul#rly #n$ competently. The closer you come to the point o pe#king out1 the he#-ier you try to get these tr#ining poun$#ges to become. This will en#ble you to toughen up suiciently so th#t when in the pe#king se#son your strength will incre#se by le#ps #n$ boun$s At this point in our $iscussion1 ( sh#ll en$e#-or to outline or you -#rious w#ys in which you c#n use u se this physic#l #$#pt#tion theory in your tr#ining sche$u les. To To begin with1 we sh#ll irst outline the b#sic interme$i#te routine which is use$ by most tr#inees the liting worl$ o-er. e e sh#ll not concern co ncern oursel-es with the competiti-e tr#inee1 since this #spect o physic#l con$itioning sh#ll be ully outline$ in the procee$ing ch#pter. h#t we sh#ll $o1 howe-er1 is concern oursel-es with the #- er#ge liter o #roun$ I lbs. bo$yweight who h#s been tr#ining #ithully or the p#st ew ye#rs #n$ h#s registere$ the ollowing b#sic strength lits: Bench %ress ?H lbs.1 %ower ",u#t @ lbs.1 #n$ De#$lit @ lbs. This is the present st#te o our chosen tr#inee4 present c#p#bilities. (n
or$er or him to go beyon$ this st#ge1 he will h#-e to begin to incorpor#te the #$#pt#tion ph#se o his tr#ining. Let us suppose1 or the purpose o gi-ing # -i#ble e5#mple1 th#t our liter is is tr#ining our $#ys peer week or #ppro5im#tely two hours per workout. 0e perorms Bench %resses twice per week1 once he#-y #n$ once light. On his he#-y $#ys he works up to two or three singles with #roun$ C i his one repetition limit. 0e then $rops $own #n$ $oe s our or i-e keys o me$ium repetitions1 with ste#$ily $ecre#sing weight. 0e m#y or m#y not h#-e #n #$$ition#l mo-ement to supplement his Benches. ( he $oes1 more th#n likely it is $one on his light tr#ining $#y1 in which he will Bench or #roun$ se-en o eight sets using lighter weights ;< or H> or si5 to eight repetitions per set. On this $#y i he $eci$es to use #n #ssist#nce mo-ement1 he will use prim#rily the s#me set #n$ repetition scheme #s he $oes on his light tr#ining $#ys. Does this type o bench tr#ining soun$ #mili#r to #ny o youG (t shoul$. From the m#2ority o letters ( h#-e recei-e$ this is e5#ctly the type o wo rkout most o you #re $oing. !ow let us try to incorpor#te our A$#pt#tion to "tress theory to this type o workout scheme. First o #ll1 we sh#ll keep the one he#-y $#y o tr#ining #s well #s the secon$ light $#y. 0owe-er1 on our he#-y $#y we sh#ll work up to three singles with # weight we coul$ get one $ouble with i we re#lly gutte$ it out Our irst go#l is to system#tic#lly #$$ one single with this weight1 #s time #n$ energy permits1 until we #re $oing i-e singles with this s#me tr#ining poun$#ge. !ow $rop the b#r by I or ? lbs. #n$ try to get in three $oubles. Jour Jour go#l is to get i-e sets o $oubles with this weight whene-er you #re #ble. Fin#lly1 $rop the b#r by #nother I or ? lbs. #n$ try to get in three triples. Jour go#l with this weight woul$ be to get to i-e sets o triples. This type o he#-y tr#ining will gre#tly $e-elop your #bility to work much #n$ h#r$1 Moe Buck. Do you know o #ny ch#mpion who c#n4t c#n4t work much #n$ h#r$G On your light $#y begin with i-e i-e sets o between i-e #n$ se-en se-en repetitions using #roun$ <@ or H o your one rep m#5imum poun$#ge. h#t you w#nt to $o is to some$#y get eight or ten sets o between i-e #n$ se-en repetitions with this weight. ( you wish to inclu$e #ny #ssist#nce mo-ements1 by #ll me#ns $o so. Begin with three to i-e sets o i-e to se-en reps #n$ st#y with this weight until si5 to eight sets o these reps c#n be $one. By incre#sing this worklo#$1 you #re simult#neously incre#sing both your physic#l con$ition #n$ your muscul#r $e-elopment #n$ strength. h#t more coul$ you w#ntG ontr#ry to wh#t m#ny people belie-e1 it is ,uite h#r$ to become o-ertr#ine$ with with this system. This is bec#use you choose the weights right rom the beginning #n$ you merely #$$ gre#ter -olume #s your bo$y becomes #$2uste$ to the worklo#$. This m#kes #r more sense to me th#n to be going up #n$ $own in your tr#ining progr#ms1 $ue to in2ury rom trying to he#-y too oten or st#leness rom o-er3e5h#ustion $ue to o-erworking with weights too he#-y to h#n$le h#n $le regul#rly rom week to week. The be#uty o this type o #$#pt#tion tr#ining is th#t the ment#l stress o not knowing wh#t you will be c#p#ble o h#n$ling to$#y #s comp#re$ to wh#t you were #ble to work up to l#st week is #lle-i#te$. Jou #re un$er no pressure to perorm beyon$ your present physic#l limit#tion. (n this type o tr#ining you #re in complete control #s to how he#-y #n$ how much work you will be $oing #n$ you $o not h#-e to incre#se the weight o the b#r until you eel re#$y or it. All the while you will be e5periencing incre#se$ resiliency $ue to incre#sing your
physic#l con$itioning #n$ the muscles will begin to t#ke on # $ense1 well3tr#ine$ look. The o-er#ll eect will be ,uite en2oy#ble1 ( c#n #ssure you. ith the %ower ",u#t1 we sh#ll en$e#-or to ollow # somewh#t $ierent course o #ction1 #lthough the #$#pt#bility to the incre#se$ stress will be o the utmost concern #n$ import#nce. Let us #ssume th#t you #re ollowing the s#me set #n$ repetition scheme #s pre-iously outline$ or the Bench %ress. This me#ns one he#-y $#y working up to # ew singles #n$ one light $#y using m#inly i-es #n$ threes with lighter weight. Let us try #n$ ch#nge this metho$ology in the ollowing m#nner. On your light $#y begin with three o our sets o tens using @ o your one o ne repetition limit. For these tens try to use # me$ium st#nce #n$ try to keep the b#ck l#t #n$ on the $escen$ing motion #llow the thighs to ol$ up o-er the c#l-es so th#t when you #re in the bottom position1 you will #ssume the position o #n Olympic liter $oing # ",u#t le#n1 only in your c#se the b#r will be behin$ your neck1 not r#cke$ on your chest. On this light $#y your tr#ining go#l woul$ be ultim#tely to $o si5 or se-en sets o ten repetitions1 $one in the strict style ( 2ust outline$. hen this is possible1 merely incre#se the weight o the b#r suiciently #n$ resume with three o our sets o tens once #g#in. On your he#-y $#y or or ",u#tting1 w#rm up suiciently suiciently #n$ go up to three $oubles with # weight you coul$ s,uee+e out one triple with i you re#lly h#$ to. "t#y with this weight until you c#n get i-e sets o threes with this weight. hen this h#ppens it is time to #$$ weight to the b#r once #g#in. "o let us #ssume you #re c#p#ble o s,u#tting @ or three $oubles. !ow you $rop the b#r $own to #roun$ ?<@ #n$ try to get in three triples ;e-entu#lly working up to i-e triples>. Fin#lly1 Fin#lly1 $rop the b#r $own $o wn to ?9@ #n$ try or three sets o i-es1 incre#sing to i-e sets o i-e #ter #ppropri#te tr#ining time #n$ e5perience. 'emember th#t on this $#y you woul$ be using the con-ention#l power s,u#t style so th#t the entire glute#l1 hip1 #n$ lower b#ck region coul$ be brought into pl#y e-entu#lly incre#sing your o-er#ll competiti-e s,u#tting proiciency. proiciency. This type o leg tr#ining will will $e-elop your entire lower bo$y to #n e5t#nt it h#$ ne-er re#che$ pre-iously. This is bec#use o the two contr#ry styles use$ in your tr#ining scheme. There will be little ch#nce o in2ury since you #re not orcing your physic#l ph ysic#l limits to #ny $egree. 0ere #g#in1 #s in the Bench %ress1 you #re merely getting your bo$y use$ to more #n$ more work. "houl$ you wish to either pe#k out or go into competition1 merely go b#ck to # norm#l week by week pe#king routine #n$ you will in$ th#t #ll this h#r$ work you h#-e been $oing in the months pre-ious g#s been more th#n worth it1 bec#use your limit s,u#t is re#lly going to climb (n the ne5t ch#pter we will be $iscussing the the gener#l tr#ining o # powerliter powerliter #n$ ( sh#ll sh#ll go into the -#rious $et#ils concerning 6pe#king out7 #n$ 6intensity7 #n$ 6-olume7 #n$ the -#lue o these -#rious terms #n$ principles in our gener#l tr#ining or physic#l strength. e e will be outlining o utlining more routines with -#rious worklo#$s or the #ll3#roun$ home tr#inee #s well #s or the woul$3be competitor #n$ ( #m sure you will in$ our $iscussions stimul#ting since we #ll it into one c#tegory or #nother #n$ we #ll w#nt to get better $e-elope$ #n$ stronger. ( ( coul$ n#me the m#in m#in -#lue o the A$#pt#tion %rinciple1 it it woul$ be th#t th#t it #llows the tr#inee the ree$om to tr#in #n$ not str#in #n$ in the process o such tr#ining1 to become # better con$itione$ #thlete.
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CHAPTER THREE Training For Po"erli)!ing Pro)i#ien#(
hen tr#ining or proiciency in the three power lits1 lits1 it is is o the utmost import#nce import#nce to be#r in min$ 2ust wh#t it is we #re going #ter #n$ how we shoul$ go #bout obt#ining our $esire$ results. %ower tr#ining is not bulk tr#ining. 0ere is # b#sic misc#lcul#tion th#t m#ny tr#inees m#ke. They #ssume th#t i they g#in muscul#r bo$yweight1 they will un$oubte$ly incre#se their power. hile this is true1 to # gre#t $egree1 it g#s no pl#ce in the tr#ining or powerliting competition. This is bec#use when we #re tr#ining or competition we shoul$ try to g#in #s much us#ble strength #s we c#n without g#ining #$$ition#l bo$yweight. This w#y we c#n gre#tly incre#se our power proiciency1 which woul$ necess#rily $ecre#se i #$$ition#l bo$yweight is #$$ e$. "ince not #ll o us wish to become superhe#-yweights1 there is re#lly no sense to #$$ing to our bo$yweight or this kin$ o tr#ining1 unless it is ob-ious th#t the tr#inee is gre#tly un$erweight or his height #n$ structure. hen we consi$er the tot#ls o the he#-ier cl#sses #n$ comp#re them with with the #chie-ements o the lighter men1 we soon re#li+e th#t the lighter men #re #r more unction#l in their strength siting #s comp#re$ with the superhe#-yweights. &en to$#y1 weighing un$er two hun$re$ poun$s1 #re tot#ling #s much i not more th#n the supers $i$ some ye#rs #go. "o it woul$ seem th#t #n incre#se in the three powerlits $oes not necessit#te gre#t bo$yweight or incre#sing #$$ition#l bo$yweight to #ny $egree. h#t $oes seem to be # necessity is # continuous tr#ining sche$ule which will en#ble the tr#inee to pe#k two or three times per ye#r #n$ in $oing so1 #nnu#lly #$$ing to his three lit tot#l. Along with this is the necessity o incre#sing the muscul#r $ensity #n$ o-er#ll con$itioning o the tr#inee1 reg#r$less o his weight cl#ss or bo$yweight or muscul#r me#surements. To mist#ke power tr#ining or tr#ining or tr#ining or m#ssi-e muscul#r si+e is is one o the biggest #n$ gre#test mist#kes th#t #n #spiring young tr#inee c#n m#ke1 bec#use it $oes not en#ble him to re#ch # physic#l pe#k in #ny one cl#ss. hen tr#ining or powerliting powerliting proiciency proiciency without g#ining #$$ition#l bo$yweight1 # -ery comple5 #n$ intric#te situ#tion or #ny ine5perience$ tr#inee to #ttempt to gr#pple
with is in-ol-e$. To To be sure1 it is much h#r$er to g#in more #n$ more strength without #$$ing to one4s physic#l si+e #n$ m#ssi-eness #n$ or most men like mysel who #re curse$ with #n e5tremely low met#bolism1 it is #lmost impossible to $o without tot#l tr#ining $e$ic#tion Jou Jou #re going to h#-e to tr#in to lengths which beoreh#n$ woul$ h#-e seeme$ impossible This is bec#use you #re #sking your bo$y to $o two things #t the s#me time1 which #re in themsel-es p#r#$o5ic#l in n#ture. th#t is1 you #re trying to g#in #$$ition#l strength without #$$ition#l si+e #n$ this si+e is #lmost # n #tur#l si$e eect o such he#-y weight1 low repetition tr#ining. An$ it is ,uite h#r$ to try to counter this weight g#ining eect with the con-ention#l high set1 low repetition metho$s use$ by the m#2ority o tr#inees. By embr#cing the the metho$ology o the Olympic liters #n$ continuously trying trying to incre#se our physic#l con$itioning #s well #s our strength1 we c#n1 in time1 incre#se our physic#l c#p#bilities without the bo$yweight incre#se #n$ this shoul$ be the go#l o # genuine powerlit tr#inee. (t m#kes no sense to 2ump rom weight cl#ss to weight cl#ss throughout our tr#ining c#reer or in this w#y1 we c#nnot #tt#in # m#5imum $ egree o liting eiciency in #ny weight cl#ss wh#tsoe-er. (nste#$1 we shoul$ stri-e to get oursel-es into the best physic#l con$ition we c#n #n$ couple this physic#l con$itioning with incre#se$ -olume #n$ intensity by using the A$#pt#tion Theory #s $iscusse$ in the pre-ious ch#pter. (n this this w#y we c#n begin to scr#tch the ultim#te o our physic#l potenti#l to wh#te-er heights n#ture #n$ here$ity c#n t#ke us. To be sure1 to gre#tly incre#se e5isting bo$y power without #$$ing bo$yweight is going to t#ke #n incre#se in our worklo#$1 so #s to oset #ny growth potenti#l such he#-y workouts might stimul#te. Also1 Also1 this kin$ o tr#ining will #i$ us gre#tly in #tt#ining m#5imum muscul#r con$itioning. First #n$ oremost oremost in our tr#ining consi$er#tions is the $e-elopment $e-elopment o slow1 slow1 ste#$y strength. This is the kin$ o strength which will en#ble you to 6grin$7 through # tough set or # m#5imum repetition in competition. (t is this kin$ o l#sting strength which will see you through when the going gets tough1 whether in tr#ining or on competition. hile it is necess#ry to $e-elop spee$ #n$ le5ibility #s well #s e5plosi-eness in or$er to tot#l your m#5imum1 #s #r #s c#p#bility is concerne$1 irst #n$ oremost1 ( still r#nk slow1 slow1 ste#$y strength. (n or$er to $e-elop this c#p#city to to grin$ through the the tough spots o # lot or in # set1 two things must pl#ce in your tr#ining. First1 you must ully $e-elop the strength o your lig#ments #n$ ten$ons through p#rti#l mo-ements in # power r#ck #n$ secon$ly1 secon$ly1 you must perorm your e5ercise mo-ements with correctness #n$ complete c ontrol. To To try #n$ he#-e your Bench %resses is only sel3$ee#ting1 or in competition they will h#-e to be $one rom # $e#$ stop. To To try to bounce out ou t o your ",u#ts is #lso # mist#ke1 or # true power s,u#t is $one in slow1 slow1 ste#$y control. Fin#lly1 Fin#lly1 it is liter#lly impossible impossible to 2erk up # m#5imum De#$lit1 so once #g#in1 correct c orrect e5ercise style is o the utmost necessity. The che#ting principle1 while while it m#y #$$ to your muscul#r muscul#r me#surements1 will will $o nest to nothing when trying to $e-elop $ e-elop us#ble physic#l strength. Only in such mo-ements #s the Merk rom "houl$ers or the %ower "hrug woul$ # che#ting o-erlo#$ principle come into prominent eecti-eness. For the powerliter1 powerliter1 such # loose me#surement o perorm#nce woul$ le#-e much to be $esire$1 so rely on he#-y p#rti#l mo-ements in # power r#ck inste#$. ( woul$ #lso recommen$ the Theory o imum F#tigue1 #s outline$ in the pre-ious ch#pters1 when trying to incre#se your liting proiciency. "uch
#n o-erlo#$ system1 couple$ with # close w#tch on your $iet $ iet will yiel$ the $esire$ results o incre#se$ strength #long with incre#se$ muscle $ensity $ ensity.. Let us not orget to mention the necessity o tr#ining bo th h#r$ #n$ much1 or it is this incre#se$ worklo#$ which will le#$ to physic#l con$itioning. Along with the p#rti#l mo-ements in # power r#ck1 ( woul$ he#rtily recommen$ the 6neg#ti-e7 type o tr#ining. This is bec#use this o-erlo#$ metho$ will gre#tly enh#nce your #bility to lower # he#-y lit with complete control #n$ coni$ence1 hence it is h#l the b#ttle o getting the lit inishe$ #n$ o-er o -er with. To To be sure1 this type o strength tr#ining will necessit#te two or more spotters #n$ hence1 it is not -ery useul or the home tr#inee. 0owe-er1 or the ellow who tr#ins regul#rly in # gym1 such tr#ining will gre#tly #$$ itsel to his liting proiciency in tr#ining #n$ in re#l lie competition. hen tr#ining e#ch o the power three1 three1 twice per week1 once shoul$ be with with # strict strict perorm#nce #ccor$ing to the present rules #n$ the other workout c#n consist o # coupling o the p#rti#l mo-ements in the power r#ck #long with neg#ti-e contr#ctions. (n this w#y1 we #re hitting the muscles rom #ll si$es1 le#-ing nothing to ch#nce. ( #lso woul$ recommen$ #$$ition#l work in the power r#ck on the #re#s o #ny lit which coul$ be consi$ere$ # 6sticking point.7 e e #ll h#-e these in our lits. (t is where our person#l point o liting le-er#ge is #t its we#kest. This This is where we either #il or m#ke # lit. 8p to this point the lit seems to 6ly.7 ( we c#n gener#te enough ner-e iber stimul#tion ;through power r#ck work> we c#n 6ly7 once more. By $oing # gre#t $e#l o work through this point #s #n #ssist#nce to the #ctu#l liting o the b#rbell in competition1 we c#n gre#tly $e-elop ou ourr ner-e iber stimul#tion1 hence we will lit he#-ier poun$#ges. Once per week using this 6sticking point7 tr#ining is more th#n enough. 'emember1 we must #$#pt to the stress1 not try to orce it. By regul#rly combining combining the perorming o the lits1 in competition style style #long with the three #ssist#nt metho$s 2ust $escribe$1 #ny sticking point will in$ it -ery h#r$1 in$ee$1 to stick #roun$ or #ny length o time. By continuously orcing this intensity #n$ -olume in your tr#ining1 success will come. (t shoul$ #lso #lso be pointe$ out #t this time time th#t #long with #ll this this intensiie$ work #n$ incre#se o -olume #n$ lo#$1 we must be#r in min$ the problem o m#int#ining muscul#r le5ibility while incre#sing our liting proiciency. proiciency. (n or$er to truly $e-elop our utmost potenti#l in the liting #ren# we must gi-e thought to muscle le5ibility le5ibility. "ti muscles c#n le#$ to incorrect liting styles #n$ h#bits1 thereby lessening the ultim#te we c#n lit in #ny p#rticul#r mo-ement. Also1 Also1 such # tightening up o #ny muscle groups will e-entu#lly le#$ to # $ecre#se o muscle e5plosi-eness #n$ #long with this1 # $ecre#se o ner-e iber stimul#tion which c#n only le#$ to # lessening o our liting potenti#l. A short1 tight muscle will sn#p #n$ not ben$1 shoul$ the e5treme tension o competiti-e competiti-e liting m#ke itsel elt or too long # perio$ o time. A tight1 tight1 inle5ible muscle me#ns th#t the l#ctic #ci$ will not be iltere$ out #s ,uickly #s $esire$ #ter -igorous e5ercise. Also1 such # con$ition will most #ssure$ly c#use phy sic#l tr#um# o-er # long perio$ o o time #n$ especi#lly i the tr#inee is #t # mech#nic#l $is#$-#nt#ge while perorming the lit. Once such # $iicult $iicult metho$ o perorm#nce is $e-elope$1 it it is -ery $iicult to to $o #w#y with. "uch inerior motor p#thw#ys #re ,uite h#r$ to #lle-i#te. Furthermore1 it will t#ke longer to recuper#te rom our ou r workouts1 since tight1 sti muscles #re less pli#ble #n$ resilient to in use #n$ hol$ their w#ste pro$ucts p ro$ucts longer th#n # ully le5ible muscle will
$o. An$ #t the en$ o your workout1 be sure to inclu$e regul#r intensi-e stretching mo-ements1 such #s utili+e$ by gymn#sts. They will only help your liting1 not hin$er it. The present ch#mpions on the the liting pl#torm h#-e the combin#tion o e5plosi-eness1 le5ibility #n$ pure1 un#$ulter#te$ strength #n$ it is through copying their routines #n$ metho$ology th#t we c#n hope to #tt#in # sm#ll me#sure o their success. De-eloping e5plosi-eness in your liting tr#ining is #lso ,uite import#nt in you r ,uest or incre#se$ liting proiciency. proiciency. (n or$er to h#n$le re#lly he#-y weights in the -#rious mo-ements #n$ in the competiti-e lits themsel-es re,uires the #bility to orceully contr#ct the muscle groups use$ in the -#rious e5ercise mo-ements when tr#ining #n$ #lso in competition. To To neglect this physic#l 6e5plosion7 in preerence to working or slow1 grin$ing muscul#r strength is # mist#ke th#t shoul$ not be #$here$ to. Do not eel th#t such # tr#ining necessity e5ists only or the Olympic liters 2ust bec#use their mo-ements #re with split secon$ timing. "uch is #lso the c#se with the woul$ be powerliter. powerliter. hen you #re s,u#tting with more th#n $ouble your bo$yweight #n$ $e#$liting e-en more th#n this1 the proper #mount o e5plosion c#n me#n the $ierence between ity #n$ one hun$re$ poun$s to your limit #s well #s the $ierence between success #n$ #ilure. One o the w#ys o $e-eloping this this necess#ry e5plosi-eness is through the power r#ck. By h#n$ling such o-erlo#$ mo-ements #s %#rti#l %resses1 ",u#ts1 #n$ %ulls1 #n$ by $oing these mo-ements correctly1 correctly1 yet with #s much spee$ #s possible1 the tr#inee is liter#lly te#ching himsel how to orceully contr#ct his muscles #g#inst he#- y resist#nce #n$ #t the s#me time1 keep correct orm. This tr#it is o utmost necessity when trying to ele-#te re#lly he#-y poun$#ges in your tr#ining mo-ements #n$ in competition it is $einitely -it#l #n$ necess#ry. necess#ry. (t is ,uite re#son#ble #n$ possible possible to m#int#in m#int#in correct liting liting style while while still h#n$ling -ery he#-y weights #n$ #t the s#me time1 perorming these mo-ements with #s much e5plosion #s you c#n possibly muster. muster. h#t it t#kes is concentr#tion1 knowing in 2ust wh#t $irection or motor p#thw#y you wish the b#r to tr#-el #n$ it #lso t#kes pr#ctice. Jou Jou must liter#lly orce the muscles to respon$ the w#y in which you w#nt them to. This will initi#lly re,uire you to h#n$le lighter weights in the competiti-e mo-ements so #s to get use$ to the necess#ry spee$ o mo-ement so necess#ry or contest sur-i-#l. Jour Jour $e#$lit shoul$ #cceler#te rom loor to inish. The s#me or the s,u#t. By incorpor#ting 6sticking point7 #long with o-erlo#$ power r#ck tr#ining #n$ the #ctu#l perorming o the competiti-e lits with me$ium he#-y resist#nce #n$ #s much unction#l spee$ #s possible1 you #re hitting the problem rom three #ngles #t once #n$ such intensity o #ction shoul$ bring results. 0ow m#ny times times h#-e you seen # m#n begin the $e#$lit $e#$lit with the correct st#rting position only to lose this 6power groo-e7 three ,u#rters o the w#y to the topG (n this c#se1 inste#$ o the b#r mo-ing #ster the #rther it le#-es the groun$1 the slower it becomes1 showing th#t the lit is w#y o the groo-e #n$ the sticking point h#s not been s#tur#te$ with the proper tr#ining. "uch # problem c#n be #lle-i#te$ with time1 p#tience1 #n$ correct tr#ining style. The s#me #pplies #lso to the s,u#t. (t m#kes no sense th#t #t the ,u#rter s,u#t position the lit shoul$ slow $own to #lmost # complete h#lt. This only h#ppens when the style is in#$e,u#te to behin$ with #n$ the 6groo-e7 h#s not been perecte$ #n$ strengthene$ with the metho$s 2ust mentione$. ( you c#n 6bre#k through7
the bottom position1 there is e-ery goo$ ch#nce th#t the poun$#ge is within your c#p#bility i you h#-e tr#ine$ to be both strong #n unction#lly e5plosi-e. De-eloping the proper proper groo-e #n$ e5plosi-eness when bench pressing is #lso #lso o the the utmost import#nce. All the top bench pressers use this techni,ue when #ttempting limit weights. Bec#use o the p#use #t the chest1 the mo-ement len$s itsel ,uite well to this 6 rocket iring7 o the #$2#cent muscles #n$ ten$ons while #ttempting limit weights in tr#ining #n$ competition. Also ,uite import#nt or this e5ercise is the ol$ reli#ble power r#ck. Try to pl#ce the b#r 2ust #bo-e the le-el o your chest #n$ perorm some 6st#rts7 rom this position. (t will help you to re#lly 6thrust7 the b#r o your chest in competition. O gre#t import#nce #lso1 #n$ re#lly ,uite ,u ite helpul is the me$ium close grip bench press1 bec#use this mo-ement strengthens your triceps muscle consi$er#bly #n$ #llows you to re#lly 6e5plo$e7 the b#r o the chest. ouple these with some mi$$le position #n$ lockout bench presses #n$ your lit shoul$ re#lly climb. "uch is the import#nce o e5plosi-eness. hen $iscussing e5plosi-eness in your tr#ining1 let us not le#$ you to belie-e th#t e5plosi-eness shoul$ become #n en$ in itsel. This type o re#soning woul$ #t irst gl#nce seem ,uite r#tion#l1 yet it will not work to #ny gre#t e5tent in incre#sing your us#ble strength unless this e5plosi-eness is regul#te$ by the proper tr#ining style. ny # liter h#s re#che$ # seemingly insurmount#ble pl#te#u bec#use hr h#s let e5cessi-e thrusting #n$ he#-ing1 in #n #ttempt to become more e5plosi-e1 t#ke the pl#ce o goo$ tr#ining style. Jou Jou c#nnot 6thrust7 up # si5 hun$re$ poun$ b#rbell. Don4t belie-e you c#n. An$ or the ch#mpions who m#ke worl$ recor$s #n$ use #ir to poor style1 ( belie-e these men coul$ #n$ woul$ lit e-en more h#$ they #$here$ to b#sic1 soun$ tr#ining principles #n$ correct e5ercise perorm#nce. ( #m not spe#king o 6che#ting7 mo-ements mo-ements in or$er to get use$ to the eeling eeling o he#-ier weights. !or #m ( spe#king #bout # bout the p#rti#l power r#ck mo-ements. These #re useul tools in $e-eloping strength #n$ shoul$ be implemente$ by #ll o us who seek to get stronger. The kin$ o incorrect tr#ining ( #m spe#king #bout is when you try to h#n$le more weight th#n you properly c#n in # mo-ement or the sheer ego boosting eect such shen#nig#ns will gi-e you. (t m#y be possible to impress the uniniti#te$ youngsters in the gym with these #ntics1 but the e5perience$ e5p erience$ tr#inee will see through this situ#tion imme$i#tely. O wh#t sense $oes it m#ke to lit the butt when bench pressing so th#t # ew more poun$s c#n be h#n$le$G ill this help you when trying to lit # m#5imum poun$#ge in competitionG ( $o not think so. All this inerior style will $o or you is m#ke you $epen$ on it or the m#inst#y o your tr#ining time #n$ such # situ#tion will ultim#tely hol$ b#ck your progress. orrect tr#ining time #n$ liting style is o the utmost necessity i you #re e-er going to $e-elop into # worl$3cl#ss or n#tion#l c#liber liter. To$#y the competition is so intense th#t e-en on the loc#l scene such correct is necess#ry or continue$ progress. (t seems th#t the best w#y to m#int#in correct liting style is to $etermine the best style or your physic#l type #n$ try to #$here to this metho$ology1 metho$ology1 no m#tter how he#-y the poun$#ge on the b#r becomes. h#t ( #m going to $o now is show how to $e-elop the #bility to lit m#5imum weights with # strict style #n$ #t the s#me time h#-e the necess#ry e5plosi-eness to $o your liting #bility some goo$. First o #ll1 we will go through e#ch o the three power lits #n$ try to in$ #n e5#mple tr#ining sche$ule or e#ch lit1 incorpor#ting these topics now being $iscusse$. From this e5#mple you c#n impro-ise #s to your own person#l w#nts #n$
nee$s but #t le#st you will h#-e some i$e# #s to how to ormul#te these tr#its to the best o your #$-#nt#ge. e sh#ll begin with the %ower %ower ",u#t. To To ele-#te the most weight in in the regul#tion m#nner1 you will h#-e to le#rn to incorpor#te the hips1 thighs1 #n$ lower b#ck into one smooth eort. By using # combin#tion o these three muscle groups1 you #re gre#tly #$$ing to your power potenti#l. First o #ll you must le#rn to pl#ce the b#r #s low $own on your upper b#ck #s you c#n without bre#king the present rule. ( belie-e the rule is three cm. below the top o the #nterior $eltoi$. The st#nce is #lso o the utmost import#nce. The me$ium3wi$e #n$ the wi$e st#nce oer the most le-er#ge or mo-ing the gre#test weights. Try #n$ get use$ to this wi$er th#n usu#l st#nce # little #t # time. (t c#n be ,uite p#inul in the beginning. ith the $escent o the b#r you shoul$ 6rock7 somewh#t re#rw#r$ on the $escent. This will bring the hips #n$ lower b#ck into proper liting le-er#ge #n$ gre#tly #i$ you in coming erect. The wi$e st#nce will stop you #t p#r#llel position or # little lower #n$ this is 2ust 2ust wh#t you w#nt. Jou Jou $o not w#nt to go #ny lower th#n you h#-e to when $oing these in competition style. Jou Jou shoul$ try #n$ 6e5plo$e7 out o the bottom position #n$ this c#n be $ome by the ollowing #ssist#nce mo-ements: the Olympic ",u#t #n$ the oo$ &orning E5ercise. ith the Olympic ",u#t you pl#ce the -ery high on the tr#ps1 m#int#in #n erect b#ck position1 #n$ go into # complete ull s,u#t. At the bottom position the leg biceps shoul$ be 6crushing7 the c#l-es. This type o s,u#t will gre#tly strengthen the knee #re# #n$ the ront#l thigh muscles. On # two $#y per week s,u#tting progr#m1 it shoul$ be perorme$ once per week or # high number nu mber o sets o three to i-e repetitions using #roun$ = to =@ o m#5imum. hen you couple these Olympic ",u#ts " ,u#ts with %#rti#l ",u#ts you h#-e complete$ your power s,u#tting proiciency progr#m. For the Bench %ress %ress we h#-e the the lose rip rip Bench %ress with with # p#use #t the chest1 or incre#sing our initi#l e5plosion rom the chest1 #n$ we h#-e the -#rious p#rti#l mo-ements in the power r#ck. As #r #s the competiti-e lit is concerne$1 ( woul$ #$-ise the ollowing me#sures to insure continue$ progress: try #n$ ge t #s much 6n#tur#l7 b#ck #rch #s you possibly c#n. This will come with pr#ctice. Also1 use # m#5imum #llow#ble wi$th on the b#r1 pro-i$e$ this $oes not le#$ to shoul$er in2uries. Along with this you must remember to work the l#ts #n$ the triceps muscles -ery h#r$ with $umbbells #n$ with pulley work so #s to $e-elop them to # l#rge si+e or your bo$yweight. This will #$$ to your 6power le-er#ge cushion7 while benching #n$ shoul$ #$$ # ew poun$s to your tot#l tonn#ge #bility. 'emember to 6rock7 the weight b#ckw#r$ to the uprights when pressing the b#r1 bec#use this mo-ement $oes not ollow # str#ight str#ight p#th. hen #t the bottom position1 try to tense #ll the #ssisting #ssisting muscles o the upper torso #s well #s the legs so th#t # muscul#r e5plosi-e 6recoil7 will t#ke pl#ce when beginning to st#rt your lit. The lose rip Benches will help this. "ometimes lighter sets o somewh#t higher repetitions will help. ith ith # twice per week sche$uling o this lit1 ( woul$ $o the Bench %ress #s well #s the lose rip Benches on one $#y in$ the p#rti#l mo-ements #n$ the Dumbbell work or the #$2#cent bo$y #re#s on the other $#y. This w#y you c#n $o 2ustice to #ll the necessities #n$ not go st#le. Fin#lly we come to the De#$lit. De#$lit. First o #ll1 ( woul$ woul$ recommen$ $e#$liting rom 2ust below the knee on the power r#ck. Do these once per week. Along with this in #nother b#ck $#y ( woul$ #$-ise "ti Legge$ De#$lits #n$ Bento-er B#rbell 'owing. On these mo-ements $o sets o i-e #n$ eight repetitions1 since they #re -ery se-ere in n#ture #n$
c#n c#use o-ertr#ining i $one too he#-y1 too oten. For the regul#r De#$lit1 once e-ery week is more th#n enough. enoug h. This lit is pure strength #n$ re,uires ment#l 6psych7 which you will run out o ,uite ,uickly , uickly i $one too re,uently. Jou c#nnot o-ertr#in o -ertr#in on the De#$lit #n$ e5pect to m#ke g#ins.
*en#h Pre S&e#iali+a!ion
( h#-e $eci$e$ to begin this section section o h#pter ? with the most #-ore$ o the three power lits1 the Bench %ress. h#t we w#nt to $o in this section section is to gi-e you # -#rious #ssortment o tr#ining metho$s #n$ workouts in or$er or you to be #ble to $eci$e or yoursel 2ust wh#t woul$ be the best metho$ suit#ble oe you to use. By no me#ns $o ( wish to iner th#t there #re no other w#ys to incre#se your bench th#n by the ones outline$ here. !othing coul$ be urther rom the truth. There #re #s m#ny w#ys to incorpor#te the necess#ry tr#ining principles outline$ in pre-ious ch#pters #s there #re le#-es on # tree. This is the be#uty o physic#l tr#ining with weights: you c#n 6cre#te7 yoursel with your own $ecisions #n$ choices o un$ert#kings. But you c#n rest #ssure$1 the metho$s ( h#-e $eci$e$ to list here #re #mong the -ery best #n$ will work or most men1 most o the time. Beore we get into #ctu#l routine routine metho$ology1 metho$ology1 let us $escribe the m#ny w#ys o perorming the b#sic lit1 the Bench %ress. For the most poun$#ge liter1 liter1 ( woul$ recommen$ the wi$e grip or most tr#inees with #- er#ge to long #rm length. By using the close to1 i not right #t1 m#5imum #llowe$ grip in competition1 you #re #ssure$ o the most beneici#l le-er#ge or pressing the he#-iest weight. By using the close to thirty two inch grip you #re t#king the gre#test str#in with the ront#l $eltoi$s #n$ the pector#ls. p ector#ls. Jou Jou #re #llowing the usu#lly we#ker triceps muscle to lessen its bur$en in preerence to the he#-ier muscles o the shoul$ers #n$ chest. This #lone will incre#se your poun$#ge potenti#l. 0owe-er1 this grip grip $oes pose cert#in problems to the men who c#n4t rer#in rom const#ntly using limit singles in their tr#ining. This grip c#n #n$ h#s c#use$ shoul$er str#ins #mong the o-er enthuse$ ;mysel inclu$e$>. 8pon obser-#tion it seems th#t it is not the wi$th o the grip th#t is to bl#me1 r#ther it is the w#y we use the mo-ement o-er long perio$s o time th#t c#uses most muscle #n$ 2oint str#ins. e e usu#lly tr#in too h#r$ #n$ too he#-y on this mo-ement #n$ coupling this with the wi$e grip1 we come up with re,uent in2uries. This situ#tion c#n be #-oi$e$1 though. By using $iscretion#ry t#ctics #s to how oten to go re#lly he#-y with this mo-ement1 p#rt o the in2ury problem is put to rest. (n this w#y the wi$e grip c#n still be employe$ #n$ or the most o us1 this wi$er grip will #llow he#-ier weights to be presse$ while still keeping within the re#ch o the rules. The me$ium grip grip ;#roun$ thumbs length rom the beginning o the the knurling> g#s been use$ by some men #n$ rem#rk#ble poun$#ges g#-e been hoiste$ by these chosen ew. &el 0ennessey1 Bill "eno1 #n$ E$ 'iley imme$i#tely come into min$1 0owe-er1 it shoul$ be pointe$ out th#t these men $i$ # lot o work on the triceps muscles #n$ the entire shoul$er gir$le in gener#l1 #n$ their correspon$ing $e-elopment showe$ how they were #ble to bench so much with # r#ther n#rrow grip. "uch # grip will gi-e you one heck o #n
e5plosion coming o the chest1 but the lockout p#rt is -ery $iicult bec#use there you will be orce$ to use sheer triceps strength in inishing the lit. ith ith the wi$e grip1 the beginning is ste#$y #n$ slow1 slow1 but the lockout is re#lly e#sy #s comp#re$ when trying to use the me$ium close grip. Jou Jou shoul$ e5periment with both styles to in$ out which is best or you. The close grip bench press is re#lly #n #ssist#nce #ssist#nce mo-ement #n$ only # true superm#n superm#n coul$ negoti#te truly he#-y poun$#ges while using so close # grip on the b#r. First o #ll1 it works prim#rily the outer triceps #n$ the inner pe ctor#l1 This #lone m#kes the liting o truly he#-y weights #lmost impossible. Also1 continu#tion o the type o le-er#ge mo-ement or too long # length o time will surely result in elbow problems bec#use with such # close grip the elbow is #lmost completely hypere5ten$e$ with the low #n$ the top position o the #ctu#l pressing motion. 0owe-er1 0owe-er1 let us not $eter you rom this useul mo-ement completely1 or #s #n #ssist#nt mo-ement it h#s ew peers when it comes to #i$ing bench pressing power. The point here is not to o-er$o # goo$ thing. "o #r we h#-e co-ere$ the three b#sic grips or he#-y bench pressing. pressing. Let us now $igress into the -#rious #ssist#nce mo-ements #n$ their -#lue to you. To be #n outst#n$ing bench presser cert#in cert#in physic#l re,uirements #re necess#ry beore you c#n hope to re#ch e-en close to your ultim#te potenti#l. First o #ll1 the entire upper torso must be he#-ily $e-elope$. The pector#ls1 the triceps1 the l#tissimus1 the biceps #n$ the $eltoi$s must be $e-elope$ ully #n$ he#-ily in or$er to obt#in #ny re#l progress or #ny length o time while tr#ining on the bench. There #re m#ny goo$ #ssist#nce mo-ements to use or these #re#s #n$ to try #n$ list them #ll woul$ t#ke up too much sp#ce so ( will en$e#-or to list 2ust # ew or your $iscretion#ry use. For the $eltoi$s ( h#-e #lw#ys #-ore$ the %ress Behin$ !eck #n$ %#rti#l %#rti#l %resses in in the power r#ck. This is bec#use these mo-ements #re muscle mo-ements #re muscle group mo-ements #n$ their power $e-elopment goes #r beyon$ their limite$ perorm#nce. By using these mo-ements you will #lso be strengthening your triceps #n$ the upper b#ck muscles to # gre#t $egree. "t#n$ing "i$e L#ter#ls #n$ Forw#r$ L#ter#ls h#-e #lso been use$ by some with gre#t success. Their only $r#wb#ck is the in2ury potenti#l o going to he#-y on # le-er#ge mo-ement. For the triceps muscles we shoul$ concern oursel-es with "t#n$ing Triceps E5tensions1 Lying Triceps Triceps E5tensions #n$ the %ush$own on L#t chine. Jou Jou coul$ #lso throw in here the %#r#llel B#r Dip1 but ( reg#r$ this #s # combin#tion triceps #n$ pector#l pe ctor#l mo-ement1 not merely # triceps buil$er. These liste$ mo-ements #re #-orites o both &el 0ennessey #n$ &ike c$on#l$1 so ( woul$ #ssume th#t most o us woul$ beneit rom their use. For the pector#ls themsel-es1 the -#rious -#rious (ncline %resses %resses #t #n$ @ $egrees #s well well #s he#-y Dumbbell Flyes #n$ Dumbbell Bench %resses shoul$ $e-elop the pector#ls to # gre#t e5tent. e e #lso must remember th#t the #ctu#l bench press with # wi$e grip will work the pector#ls ,uite h#r$1 #lso. For the upper b#ck ( woul$ recommen$ Bento-er Bento-er B#rbell 'ows1 Dumbbell 'ows1 "e#te$ L#t #ble %ull3ins1 #n$ "houl$er "hrugs1 #s well #s hinups #n$ %ull$owns on the L#t chine. This wi$e r#nge o mo-ements shou l$ #i$ you in choosing the best combin#tion th#t will work or you. E5periment #n$ grow The biceps c#n be $e-elope$ through #ny o the mo$ern b#rbell or $umbbell mo-ements ollowe$ by bo$ybuil$ers the worl$ o-er1 or upper #rm $e-elopment. The
necessity o # thick upper #rm or he#-y bench pressing shoul$ not be o-erlooke$. Thickness will help you in the position o the b#r #t the chest1 #s it #i$s in $e-eloping gre#ter e5plosion when beginning your y our pressing mo-ement. This is especi#lly true #re utili+ing the me$ium to close h#n$ sp#cing on your bench pressing. ith ith the wi$er grip1 the eect is somewh#t lost1 howe-er1 the he#-ier $e-elope$ upper #rms will #i$ y ou in keeping the b#r mo-ing in the right $irection on the upw#r$ #scent. ith our -#rious #ssist#nce #ssist#nce mo-ements #lre#$y liste$1 we c#n now get into the #pplic#ble tr#ining metho$ologies #n$ their import#nce in bench pressing progress. The power r#ck with its o-erlo#$ mo-ements c#n be -ery helpul in $e-eloping $ri-e #n$ e5plosion o the chest when bench pressing. (t c#n #lso be helpul in working through the sticking point #n$ in strengthening the lockout portion o the lit1 so ( woul$ re#$ily recommen$ the power r#ck #s #n integr#l p#rt o your bench press speci#li+#tion progr#m. Force$ repetitions1 with with the help o # p#rtner or through the rest p#use system o tr#ining1 c#n #i$ you in $e-eloping gre#ter muscle si+e #n$ gre#ter 6ight7 with he#-y weights. 0owe-er1 this principle shoul$ not use$ with the power r#ck mo-ements bec#use the combin#tion o the two #t one time will usu#lly le#$ to o-erstr#ining. "#-e this #i$ or the regul#rly perorme$ repetition lits1 not p#rti#ls perorme$ in the power r#ck. (sometric contr#ction c#n #lso be use$ rom time to time to instill in you the #bility to concentr#te un$er gre#t ment#l stress. ( you $eci$e to use this principle with the o-erlo#$ system o me#sure$ isometric contr#ction1 so much the better. Only in such # situ#tion it woul$ not be wise to try to inclu$e on #nother $#y the power r#ck work with p#rti#l mo-ements1 or here #g#in1 the o-erlo#$ woul$ become re$un$#nt #n$ o-erwork woul$ surely result. Ater listing listing the #-#il#ble eecti-e eecti-e tr#ining we h#-e #t our $ispos#l1 $ispos#l1 we c#n now now consi$er the -#rious metho$s o using these principles to best #$-#nt#ge in our tr#ining regime. For the #-er#ge m#n who is trying trying to buil$ # stronger bench press1 press1 ( woul$ begin with him bench pressing three times per week. This is bec# use more th#n likely1 he is little more th#n # beginner or #t best1 #n interme$i#te #n$ he woul$ not be c#p#ble o gener#ting the intensity necess#ry or # two $#y # week routine to work. &on$#y woul$ be # he#-y $#y1 since he woul$ h#-e 2ust come out o # two $#y rest. On this he#-y $#y ( woul$ h#-e him go up to #roun$ C o his one rep limit #n$ perorm two or three singles with weight. These woul$ be $one #ter # competent w#rm3up perio$ o slowly incre#sing the weight o the b#r #n$ #n $ # gr#$u#l lowering o the repetition scheme. Ater these three singles with C he shoul$ $rop $own some in weight until between our #n$ si5 repetitions c#n be perorme$ #n$ st#y with this weight or three or so sets. This then1 woul$ en$ his #ctu#l bench pressing routine or &on$#y. 0e coul$ inish o this $#y with one mo-ement or e#ch #$2#cent muscle group #n$ perorm i-e sets or e#ch o these mo-ements #n$ the rep scheme coul$ be hel$ const#nt #t between si5 #n$ eight repetitions. ( he were intereste$ in s,u#tting $uring this time o bench pressing speci#li+#tion1 ( woul$ recommen$ one he#-y $#y or the s,u#t on Tues$#y #n$ # -ery light s,u#t workout #t the en$ o the Fri$#y bench press routine. The s#me coul$ #lso be s#i$ or the $e#$lit. (1 howe-er1 we #re $e#ling with # m#n who w#nts to work only the upper bo$y or # cert#in perio$ o time1 we c#n then continue on to e$nes$#y4s e$nes$#y4s
workout. This $#y woul$ be # light $#y or the bench press #n$ the most weight use$ woul$ be #roun$ < m#5imum $one or our or i-e sets o between i-e #n$ se-en repetitions. This is o course #ter # thorough w#rm3up. From here we ho into the #ssist#nce mo-ements #g#in1 only on this $#y $ #y we pick # $ierent mo-ement or e#ch #$2#cent bo$yp#rt #n$ work it or only three sets o between eight #n$ ten repetitions1 mostly or circul#tion #n$ pump. Fri$#y woul$ be our me$ium $#y. $#y. On this $#y we woul$ work work up to #roun$ #roun$ H@ o our one repetition limit #n$ use this weight or sets o three to i-e repetitions1 whiche-er we were c#p#ble o #t the time. !#tur#lly we woul$ be sure th#t we #re thoroughly w#rme$ up #t this time1 or to try to use # weight so close to our limit without w#rming up woul$ only be courting $is#ster. Let us st#y #t this H@ weight or i-e to se-en sets #n$ m#int#in the rep scheme to between three #n$ i-e. hen sets o i-e #re possible it is then time to incre#se the entire weight progression scheme by ten or so poun$s #n$ then1 on the ollowing workout to begin once #g#in. Ater these benches we woul$ once #g#in go to #n #ssist#nce mo-ement or e#ch #$2#cent bo$y p#rt #n$ perorm i-e sets o i-e to se-en repetitions #ter # w#rmup. h#t ( h#-e gi-en you is # b#sic interme$i#te routine or incre#sing bench pressing strength #n$ $e-elopment #long with #$e,u#te work ;on opposite $#ys> or the other p#rts o the bo$y. e e $i$ not go into se-ere o-erlo#$ techni,ues in this routine or ( eel th#t such # 2ump woul$ be presumptuous #n$ woul$ only le#$ to o-erwork #n$ l#ck o recuper#tion shoul$ it be utili+e$ too e#rly. e#rly. For the m#n who is 2ust #bout re#$y to be consi$ere$ #$-#nce$ or # bit too con$itione$ con$itione$ to be cl#ssiie$ #s r#nk beginner or interme$i#te1 we sh#ll now outline # ew o-erlo#$ workout sche$ules which he coul$ incorpor#te without too much time or trouble. Let us repe#t oursel-es here #n$ m#ke it cle#r th#t these routines which #re #bout #bo ut to be liste$ here #re not or the r#nk beginner or or the m#n who g#s only recently let the beginner4s r#nks. "uch o-erlo#$ work #s ( #m #bout to $escribe woul$ most cert#inly o-erwork him shoul$ he try to implement it in his tr#ining routine. e sh#ll irst irst outline # our $#y routine or the interme$i#te3#$-#nce$ interme$i#te3#$-#nce$ m#n who is intereste$ in m#inly speci#li+#tion o the upper bo$y muscles with most emph#sis pl#ce$ upon bench pressing prowess. (n this situ#tion w woul$ be bench pressing two $#ys per week. One woul$ consist o he#-y h e#-y weights1 mostly single #n$ $ouble #ttempts1 #long with #n #ssist#nce mo-ement or e#ch #$2#cent bo$y p#rt use$ in our bench pressing. The secon$ $#y woul$ consist o power r#ck work $one rom -#rious heights on the power r#ck. On the two #ltern#te $#ys we woul$ $o woul$ or the s,u#t #n$ the $e#$lit1 using sets o threes on one $#y #n$ sets i-es on the other. 0ere1 then1 is # step by step $escription o the entire routine.
&on$#y
Bench %ress he#-y w#rm up u p #n$ work up to C o your one repetition limit or i-e single #ttempts. Drop thirty poun$s #n$ $o three sets o $oubles or triples. Drop #nother thirty poun$s #n$ $o three sets o i-e to se-en sets o i-e to se-en repetitions. Jou Jou woul$ then choose one #ssist#nce mo-ement or the $eltoi$s ;%ress Behin$ !eck>1 the l#tissimus ;Bent O-er 'owing>1 triceps ;Lying Triceps %ress>1 the biceps ;"cott Bench
url>. These #ssist#nce mo-ements shoul$ be perorme$ or between three #n$ i-e sets o i-e to se-en repetitions. Tues$#y %ower ",u#ts w#rm up #n$ work up to # weight comort#ble or or i-e sets o three repetitions. "ome #b$omin#l #n$ c#l work c#n #lso be $one on this tr#ining $#y.
Thurs$#y
Bench pressing $one or or between eight #n$ ten sets o three to i-e repetitions1 working up rom # w#rmup to #ppro5im#tely = o your one repetition limit. The ne5t mo-ement woul$ be %#rti#l Bench %resses on # power r#ck. igure on three $ierent positions #n$ three to i-e sets o three to i-e repetitions repetitions or e#ch position. Jou Jou m#y inish up this $#y4s routine with triceps #n$ biceps work or i-e sets e#ch #n$ i-e to eight repetitions per set. But $o not $o #ny other #ssist#nce work on this $#y since the power r#ck in itsel is # most #tiguing w#y to tr#in #n$ most complete complete in its physic#l $e-elopment#l #bilities.
Fri$#y
Begin with the Full Olympic ",u#t or eight sets o i-e reps1 working working up rom # w#rmup to #roun$ = o your m#5imum poun$#ge. Jou Jou c#n inish o this workout with $e#$lits1 working up to # m#5imum set o three #ter # thorough w#rmup1 using si5 sets or this mo-ement #n$ inish o the routine with the $e#$lit rom below knee in power r#ck or singles. For the #$-#nce$ m#n who is solely solely intereste$ in incre#sing his bench pressing power1 power1 ( woul$ recommen$ the Mim illi#ms type o routine. (n this tr#ining scheme the bench press is $one i-e or si5 times per week. Jou begin e#ch workout with se-en or eight sets o bench presses #n$ then go on to one #ssist#nce mo-ement or e#ch #$2#cent bo$y p#rt. These #re #lso $one $#ily. Jou Jou will $isco-er th#t #t irst it is #lmost impossible to ully recuper#te rom workout to workout #n$ the use$ muscles #n$ 2oints will be const#ntly inl#me$ #n$ sore. But i you perse-ere p#st this initi#l perio$ o physic#l $iscomort you will re#ch # point where you will most #ssure$ly recuper#te rom this $#ily grueling work1 #n$ it is #t this point th#t you y ou will re#lly begin to g#in The secret to this type type o tr#ining is #$#pt#tion. #$#pt#tion. e e mentione$ this in p#st ch#pters. ch#pters. h#t you #re re#lly $oing is getting your bo$y use$ to # cert#in #mount o work1 perorme$ $#ily #n$ #ter # cert#in length o time1 we begin to #$#pt to this #mount o stress #n$ our bo$y begins to respon$ to this const#nt stimul#tion. The re#son why we c#n e5pect to get stronger when using this grueling type o tr#ining is bec#use #t no time $o we use # weight we ight we c#nnot h#n$le correctly co rrectly #n$ coni$ently coni$ently.. e e $o not try or m#5imum #ttempts e5cept once e-ery ten $#ys. hen we $o hit # new m#5imum we re-#mp our tr#ining percent#ges #n$ begin to work once #g#in in the pre3$escribe$ m#nner. On our $#ily bench pressing pressing routine we will use the ollowing repetitions repetitions #n$ poun$#ge percent#ges or best #n$ #lmost gu#r#ntee$ results. @ or one set o eight reps1 < or
one set o si5 reps1 H or one set o our reps1 = or one set o two or three reps1 C or one set o two reps1 #n$ in#lly1 in#lly1 C@ or one single. e then $rop $own to = #n$ $o one $ouble or triple #n$ th#t4s it or the $#y. $#y. ( hitting C@ o your m#5imum $#ily is 2ust too much1 then use C o your m#5imum #s # $#ily single repetition go#l. h#t m#kes this routine work so well is th#t you #re hitting close to your limit on the lit $#ily1 $#ily1 #long with $#ily #ssist#nce work. As we mentione$ e#rlier1 e#rlier1 #t the beginning o this type o tr#ining you will e5perience gre#t soreness #n$ # $rop o your bench pressing limit poun$#ge. This is n#tur#l #n$ shoul$ be e5pecte$ #t the beginning o so h#r$ # tr#ining sche$ule. h#t will h#ppen #ter # while is th#t the bo$y will begin to respon$ with incre#se$ muscle $e-elopment #n$ it is #roun$ this time th#t you shoul$ think in terms o tempor#rily t#king # l#yo rom the $#ily #ssist#nce work #n concentr#te m#inly on the $#ily bench pressing #s pre-iously outline$ #n$ $escribe$ so th#t the pre-iously perorme$ worklo#$ o p#st months will begin to show it eect eect by regul#rly incre#sing your limit c#p#bilities in the bench press in p#rticul#r. p#rticul#r. ( h#-e h#$ gre#t success with this metho$ o tr#ining1 not only on the bench press but with other mo-ements #lso. ( $e-i#te rom the origin#l i$e# somewh#t1 in th#t ( woul$ perorm # $ierent type o pressing pressing mo-ement e#ch $#y or i-e $#ys per week. E#ch mo-ement is perorme$ rom between ten #n$ twel-e sets o three to i-e repetitions beginning rom # thorough w#rm3up #n$ working to # he#-y triple or sets o i-e #n$ inishing with two or so sets o i-e repetitions with less weights. h#t h#s h#ppene$ is th#t #ter #n initi#l perio$ o no g#ins #t #ll1 ( bec#me initi#te$ into this kin$ o physic#l stress #n$ punishment #n$ the en$ result i$ th#t ( h#-e g#ine$ #irly well on e-ery one o the mo-ements ( chose to perorm1 e#ch one $#ily. The results o this slight $e-i#tion o the i-e or si5 $#y 6Mim illi#ms7 routine h#-e been most gr#tiying. First o #ll1 c#p#bility to t#ke # gross #mount o work h#s gre#tly incre#se$ with regul#r tr#ining. Also1 my muscul#r $e-elopment h#s incre#se$ with regul#r tr#ining. Fin#lly1 Fin#lly1 my #ll3 #roun$ strength le-el h#s impro-e$ to such # $egree th#t ( #m cert#in this is the w#y to tr#in or the rest o my $#ys. The b#sic $ierence $ierence between my type o tr#ining #n$ the 6illi#ms7 6illi#ms7 type o sche$ule is th#t his is ge#re$ tow#r$s working one lit $#ily with #ssist#nce mo-ements being $one to compliment the m#2or concern1 the bench press. The metho$ th#t ( h#-e employe$ will $e-elops your liting #bility o-er # wi$er r#nge o mo-ements1 though these mo-ements will incorpor#te pr#ctic#lly the s#me muscle groups. Both metho$s will urther your m#ssi-e muscul#r $e-elopment #n$ in#lly both metho$s will gre#tly stimul#te your strength le-els. The other metho$s use$ successully with bench press speci#li+#tion #re: orce$ repetitions1 whereby your p#rtner #i$s you in orcing out #$$ition#l repetitions with # he#-ier th#n usu#l weight the che#ting metho$1 whereby you bounce the weight somewh#t o your chest while $oing repetitions in the bench press #n$ in#lly1 in#lly1 the isometric hol$ system which you c#n use #long with the power r#ck system outline$ in pre-ious p#r#gr#phs #n$ ch#pters. (t is up to you to $etermine 2ust wh#t types o #ssist#nce metho$s you will incorpor#te in your ,uest or incre#se$ bench pressing #bility. #bility. Jou Jou must e5periment #n$ in$ out wh#t works best or you (n closing this section section on bench press speci#li+#tion1 speci#li+#tion1 let me me le#-e you with the ollowing b#sic points: Jou Jou shoul$ try to m#int#in the correct tr#ining style th#t will #cilit#te itsel the e#siest to the orm necess#ry to lit m#5imum weights in the
competition situ#tion. To To rely upon che#ting repetitions without enough work being $one in the stricter m#nner1 you will ultim#tely be limiting your power potenti#l. This $oes not h#-e to h#ppen1 shoul$ you h#-e the oresight #n$ sel control to lower the #mount o weight on the b#r #n$ $o sets #n$ repetitions in the strict style #s outline$ pre-iously. Jou shoul$ to stri-e stri-e or incre#se$ strength #n$ useul muscul#r $e-elopment. By continuing the work with your chosen ch osen #ssist#nce mo-ements1 you will be #ssure$ o continuing your muscul#r $e-elopment #s well #s #n incre#se in #ll #roun$ useul1 physic#l strength.
S,ua! S&e#iali+a!ion For In#reaed S!reng!h
At this point we #re going to begin # section your strength strength tr#ining progr#m progr#m which is o the utmost import#nce to you1 no m#tter wh#t your ultim#te go#ls #re in the iel$ o weight tr#ining. (t m#kes no $ierence where your #ims m#y lie in the woul$ o weights1 leg work is o the utmost import#nce in $etermining whether you e-entu#lly re#ch your m#5imum potenti#l or whether you #ll by the w#ysi$e1 somewhere #long the ro#$. There is so much positi-e inorm#tion concerning correct leg tr#ining or incre#se$ muscul#r $e-elopment #n$ incre#sing muscul#r power1 th#t to outline such # sub2ect in minute $et#il woul$ t#ke in itsel # complete book. The -#lue o he#-y leg #n$ s,u#t tr#ining is so #r re#ching th#t by now it shoul$ seem somewh#t re$un$#nt to he#r these time worn clichs repe#te$ here1 once #g#in. Jet1 Jet1 ( eel such rem#rks #re in$ee$ necess#ry 1 or in to$#y4s worl$ o weights1 the #mount o competition h#s incre#se$ so $r#stic#lly #n$ $r#m#tic#lly th#t some eel in or$er to re#ch the top in # gi-en lit or two1 only these p#rticul#r lits shoul$ be concentr#te$ on so th#t incre#se$ worklo#$s c#n be #$#pte$ with little or no incre#se in the o-er#ll tr#ining -olume1 which woul$ t#ke pl#ce 1 shoul$ we inclu$e suicient leg work #n$ s,u#tting pr#ctices #long with our p#rticul#r chosen lits in our p#rticul#r chosen iel$s o physic#l en$e#-or. 0owe-er1 such # situ#tion is not con$uci-e to #ny gre#t incre#se in the in$i-i$u#l4s o-er#ll con$itioning #n$ o-er#ll bo$y power. This is bec#use it is #bsolutely necess#ry to work the thigh #n$ hip #re# ,uite h#r$ #n$ regul#r in or$er or these sought #ter #ttributes to become physic#lly possible or #ny re#l length o time. $e no mist#ke #bout it hip #n$ thigh speci#li+#tion is necess#ry or #ny gre#t incre#se o bo$ily strength #n$ proiciency in which the imme$i#te g #ins #re sought to be hel$ onto or #ny gre#t length o time. 0ip #n$ thigh thigh speci#li+#tion1 with most emph#sis pl#ce$ upon the -#rious s,u#tting mo-ements1 c#n #n$ will liter#lly tr#nsorm your physi,ue beyon $ your wil$est $re#ms1 shoul$ you h#-e the intelligence #n$ ortitu$e to un$ert#ke # rigorous tr#ining regime #n$ #ll #roun$ tr#ining progr#m. the most import#nt #spect o hip #n$ thigh speci#li+#tion is the o-er#ll con$itioning such tr#ining will $e-elop in you. (t m#tters not wh#t iel$ o liting liting you #re intereste$ in1 be it powerliting1 Olympic liting liting or bo$ybuil$ing1 such speci#li+#tion will en#ble you to h#n$le longer #n$ more intense workouts1 or #ll the #re#s o the bo$y #n$ this in itsel is worth the price in energy such work w#rr#nts.
One m#2or -#lue o gr#ss #mounts o lower bo$y work is the stimul#tion o the circul#tory #n$ met#bolic systems o the bo$y. "uch stimul#tion will en#ble you to $e-elop gre#ter muscle m#ss #n$ $einition #s well #s muscle $ensity1 $ensity1 not to mention the incre#se in physic#l strength such un$ert#kings will in-ol-e. ith he#-y lower bo$y work1 the bloo$ is circul#te$ to the working muscles #t # #ster r#te #n$ this h#s # c#rry o-er eect on the r#te o muscul#r recuper#tion #n $ physic#l #$#pt#bility1 #$#pt#bility1 which we h#-e #lre#$y mentione$ in pre-ious ch#pters. "ince one prere,uisite or muscle growth lies in the incre#se o muscle pump1 through e5ercise such #n incre#se in your circul#tion is # h#n$y w#y to $e-elop $e -elop the #bility to 6pump7 the muscles with less sets #n$ repetitions. This me#ns the muscles will be oper#ting #t # higher le-el o proiciency #n$ c#p#bility #n$ this will $e-elop gre#ter g#ins in muscle si+e #n$ #thletic con$itioning gi-en en ough time #n$ swe#t #s well #s $etermin#tion on your p#rt. ke no mist#ke mist#ke #bout it1 # better con$itione$ #thlete h#s the potenti#l potenti#l to be # stronger #thlete #s comp#re$ to #nother tr#inee with the s#me #mount o b#sic power but without the s#me le-el o #thletic con$itioning. 0ow 0o w m#ny times h#-e you been to # liting meet #n$ notice$ how tire$ #n$ poope$ out the liters were by the time it c#me to t#ke their thir$ #ttempts on either o the two Olympic lits1 or the three power litsG Do you think the estern estern Europe#n #thletes o o the liting pl#torm suer rom this s#me l#ck o con$itioningG ( shoul$ s#y not. !othing coul$ be urther rom the truth. The m#2or $ierence between our liters #n$ theirs lies in their superior con$itioning. hen tr#ining the lower bo$y or the the purpose o $e-eloping gre#ter gre#ter physic#l con$itioning1 cert#in points in the tr#ining shoul$ be emph#si+e$ or the gre#test results in the shortest possible time. To To begin with1 it is not necess#ry n ecess#ry to use #ny #ssist#nce mo-ements besi$es the con-ention#l B#ck ",u#t when tr#ining or this pre3mentione$ go#l. Three workouts per week on the B#ck ",u#t will be necess#ry ne cess#ry #n$ or the most p#rt weights will be h#n$le$ th#t #re well within the liter4s physic#l c#p#bilities. Further g#ins in strength will come #s # n#tur#l by3pro$uct o such -igorous tr#ining #n$ no #ttempt to h#n$le m#5imum weights or singles will e-er be necess#ry. hyG Bec#use such tr#ining will c#use # strength incre#se without the usu#l co#5ing with -ery he#-y poun$#ges th#t most strength progr#ms $eem necess#ry. necess#ry. 0owe-er1 in our situ#tion1 situ#tion1 we will be using the ",u#t #s #n e5ercise1 sot #s # lit. #n$ the $ierence will be both seen #n$ elt #ter the initi#l bre#king3in perio$ #n$ with regul#r perorm#nces. ith our three $#y per week s,u#t routine or con$itioning purposes we will bre#k our tr#ining into one he#-y1 one light1 #n$ in#lly1 one me$ium $#y. On the irst s,u#t $#y we well be working with = o our ou r limit or ten repetitions #n$ our go#l will be to ultim#tely perorm i-e sets o ten reps with this weight. This me#ns th#t i your limit or ten reps is ? poun$s1 then you woul$ be using #roun$ I poun$s or the i-e sets o repetitions #n$ your ultim#te #im on this $#y woul$ be to get i-e sets o ten reps with it. ( woul$ #$-ise one or two sets o si5 to eight reps with lighter weights to properly w#rm up the muscles. Ater these sets you #re re#$y to go. F inish up with one set o eight or so reps with #roun$ @ o your you r m#5imum #n$ then c#ll it ,uits or th#t $#y. To To $o them irst woul$ o-er #tigue you or the rest o your progr#m. On our secon$ $#y o s,u#tting we will be using @ o our one rep limit #n$ our go#l will be two or three sets o twenty repetitions with this weight. 0#-e one w#rm up set #n$ then get to the working poun$#ge #n$ get to work. Although the weight will be light the high number o repetitions will gre#tly stimul#te your entire bo$y with incre#se$ physic#l
en$ur#nce #n$ long l#sting st#min#. Jou Jou c#n cool o rom this work with # -ery light weight #n$ one set o ten reps. Do these l#st in your progr#m bec#use you will not be #ble to w#lk properly #ter $oing them. All rest between sets $uring this leg work ;on #ll three $#ys> shoul$ be kept to # minimum in or$er to urther intensiy the stress ;eort>. All other upper bo$y work c#n be $one on #ltern#te tr#ining $#ys1 i you $esire1 or irst on the s,u#tting $#ys beore such leg work is un$ert#ken. (t is this light tr#ining $#y1 with its ew sets #n$ -ery high repetitions1 which is so import#nt or incre#se$ c#r$io-#scul#r eiciency #n$ muscul#r $e-elopment. Do not be misle$ by the use o such light tr#ining poun$#ges th#t the routine is not o #ny gre#t import#nce. One month or si5 weeks on such # routine will more th#n testiy to its -#lue #n$ import#nce. On our in#l $#y o s,u#tting we will be using H o our one repetition repetition limit #n$ the rep scheme will be se-en sets with between be tween i-e #n$ se-en repetitions. !#tur#lly # thorough w#rm3up will be necess#ry #n$ $esire$. Two Two or three sets with incre#singly he#-ier weights1 until we #re #t our poun$#ge or the $#y4s work1 will be necess#ry to en#ble us to tr#in unh#mpere$ with in2uries. Ater Ater our selecte$ number o sets1 one or o r two cooling o sets with #roun$ @ m#5imum shoul$ $o nicely. Fin#lly1 Fin#lly1 be sure to $o this work #t the en$ o the $#y4s routine or on #nother tr#ining perio$. By no me#ns put this leg work irst The kin$ o routines routines ( h#-e outline$ or you here will re-#mp re-#mp your met#bolism to new heights o eiciency #n$ #bility. #bility. The o-er#ll results will be b e #n incre#se in tr#ining $ri-e1 #n incre#se in your worklo#$ c#p#bility1 c#p#bility1 #n$ in#lly1 # gre#t incre#se in tour leg $e-elopment #n$ repetition s,u#tting proiciency. Jour Jour #bility to recuper#te rom he#-y e5ercise will enh#nce beyon$ your wil$est $re#ms #n$ the be#uty o this type o repetition s,u#t tr#ining is th#t the #mount o weight h#n$le$ will seem oppressi-e #n$ o-erly he#-y on the shoul$ers. This will en#ble you to use #irly goo$ style #n$ inesse while using this kin$ o s,u#t tr#ining. This ree$om rom p#in will en#ble you to #ttempt limits in repetition strength which you woul$ h#-e ne-er re#che$ h#$ you continuously use$ the usu#l 6i-e by i-e7 routine use$ by so m#ny o us. Ater some time #t this type o tr#ining1 you will in$ yoursel using repetitions or -ery he#-y weights. For bo$ybuil$ing1 he#-y leg work #n$ -#rious #ssist#nce mo-ements #re both $esir#ble #n$ necess#ry or complete physic#l $e-elopment. ke no mist#ke #bout it1 he#-y leg $e-elopment is o the utmost necessity or top physi,ue honors. The $#y o the top he#-y bo$ybuil$er is slowly but surely coming to #n en$. "uch # h#l3$e-elope$ physi,ue is surely becoming # thing o the p#st. Leg work is p#r#mount in import#nce or the woul$3 be3bo$ybuil$er competitor #n$ ch#mpion. Along with the -#rious s,u#ts1 s,u#ts1 there #re m#ny leg #ssist#nce mo-ements which #re #lso necess#ry or complete $e-elopment #long #esthetic lines o #chie-ement. To be sure1 the high repetition s,u#tting pre-iously mentione$ will $e-elop # well $e-elope$ p#ir o legs1 but or the bo$ybuil$er such $e-elopment must #lso be $eine$1 sh#pely1 #n$ #esthetic in sh#pe. orrect s,u#tting techni,ues #re o the utmost necessity when pl#nning to $e-elop # p#ir o legs to ri-#l Mohn rimek #n$ #ll the rest o our bo$ybuil$ing heroes. (t will t#ke # lot o work #n$ # lot o pl#nning. First #n$ oremost1 #n e5ercise style shoul$ be $e-elope$ which closely p#tterns itsel itsel #ter the style e5hibite$ by the -#rious Olympic liters who use the B#ck ",u#t #n$ Front ",u#t #s # me#ns to #n en$ #n$ not #n en$ within itsel. For the bo$ybuil$er1 s,u#tting shoul$ be $one prim#rily with the muscles o the ront#l thigh #n$ not with the muscles
o the hips #n$ buttocks. To work the muscles o the hip #n$ buttocks #t the e5pense o the thigh is in$ee$ oolish or both the Olympic liter #n$ or the bo$ybuil$er1 since the liter $epen$s on the ront#l thigh when coming out o the cle#n #n$ sn#tch position. The bo$ybuil$er will miss #n import#nt sh#ping beneit i he $oes not s,u#t correctly correctly #n$ such # $e-elopment $e-elopmen t will oset his o-er#ll impressi-eness #n$ be#uty. be#uty. To B#ck ",u#t correctly the b#r shoul$ be pl#ce$ high on the tr#ps or better control #n$ b#l#nce. The oot sp#cing shoul$ be me$ium to me$ium close #n$ the most import#nt p#rt: when lowering into the $eep position1 keep the torso erect #n$ m#ke the knee the #5is o mo-ement1 not the hip. At the ully le5e$ bottom position1 the leg biceps muscle shoul$ be 6crushing7 the c#l-es with the upper thigh ol$e$ o-er the lower thigh #s much #s possible. 'eboun$ing out o the bottom position is necess#ry so #s not to utili+e the muscles o the hips #n$ buttocks. For bo$ybuil$ing purposes ( woul$ #$-ise two s,u#t woo$cuts per week. ( #lso woul$ #$-ice #$$ition#l #ssist#nce mo-ements in or$er work the thigh rom -#rious #ngles so #s to g#in both in $e-elopment $e- elopment #n$ muscle $ensity #s well #s sh#peliness. The repetition scheme shoul$ incorpor#te both high #n$ low repetitions so #s to $e-elop both us#ble strength #s well #s muscul#r si+e. ( woul$ still #$-ise th#t such leg work be $one #t the en$ o the usu#l routine so #s not to $eplete onesel too e#rly in the tr#ining $#y1 or better still1 $o such work on sep#r#te $#ys o the week which the lower bo$y woul$ be worke$ #lone1 so #s to incorpor#te m#5imum muscul#r recuper#tion. The m#in #ssist#nce mo-ements use$ by the m#2ority o successul tr#inees woul$ be the Leg %ress1 Leg E5tension1 Leg url1 #n$ #t cert#in times1 the 0#ck ",u#t. As mentione$ e#rlier1 e#rlier1 (M (M woul$ recommen$ # strict1 upright1 Olympic s,u#t or properly $e-elope$ thighs without e5cessi-e use o the hips #n$ glutes. Be sure to keep the b#r high on the tr#ps #n$ ol$ the thighs o-er the c#l-es when in the low s,u#t position. For the sh#ping mo-ements such #s the 0#cks #n$ e5tensions #n$ Leg urls1 ( recommen$ r#ther high repetitions such #s ten to iteen reps #n$ #t times1 e-en higher. The Front ",u#t coul$ be incorpor#te$ here on one s,u#t tr#ining $#y1 in pl#ce o the B#ck ",u#t1 howe-er1 by using the correct s,u#tting techni,ues (4-e outline$1 the Front ",u#t is not re#lly necess#ry or the bo$ybuil$er. 0is B#ck ",u#t will work the s#me muscle groups much more comort#bly. 8sing # two $#y s,u#t routine1 the ollowing is #n e5# mple o #n interme$i#te tr#inee4 sche$ule:
&on$#y
B#ck ",u#t se-en to ten sets o eight to ten repetitions incre#sing to # weight 2ust #bout m#5imum or one set o ten repetitions. Leg E5tensions our sets o ten to iteen repetitions1 $one slowly. Leg urls our sets o ten to iteen repetitions $one slowly. #l ork ork eight to ten sets o wh#te-er mo-ements you $eci$e to work on1 keeping the repetitions r#ther high #n$ the sets $one r#ther ,uickly. ,uickly. Thurs$#y Front ",u#t se-en se-en to ten sets sets o ten to iteen repetitions repetitions $one ,uickly or muscle sh#ping #n$ pump eect. 0#ck ",u#ts " ,u#ts our sets o ten to iteen repetitions $one slowly. #l ork ork the s#me #s # s chosen pre-iously. pre-iously.
On the opposite $#ys you woul$ work the upper bo$y #n$ on one o the s,u#tting $#ys you woul$ inish up the routine with he#-y $e#$lits1 i you #re # powerliter o light "ti Legge$ De#$lits1 shoul$ you $eci$e to $o them solely or bo$ybuil$ing purposes. Leg work or the bo$ybuil$er is no longer # point o $eb#te in liting circles. circles. The necessity o such work is m#$e more #pp#rent with e#ch succee$ing bo$ybuil$ing ch#mpionship. The kin$ o routine liste$ or you here is # b#sic1 soun$1 interme$i#te routine which you c#n work with #ter # gi-en perio$ o time1 #n$ impro-e upon by choosing your own metho$ o incorpor#ting the pre-iously $iscusse$ tr#ining theories. The rest is up to you. ",u#t speci#li+#tion #n$ leg work or the Olympic liter liter or powerliter powerliter is #nother m#tter which will re,uire urther $iscussion in this p#rt o our ch#pter. Although m#ny will $is#gree with me1 ( eel the tr#ining metho$s o the Olympic liter will more th#n suice #s # tr#ining me$ium or the powerliter #lso. This is bec#use the Olympic liter sill try to $e-elop #s much us#ble strength in the ront#l thighs #s he possibly c#n. This is necess#ry in or$er to reco-er strongly rom the ront s,u#t3like cle#n position. Also1 Also1 the s,u#t sn#tch will necessit#te such ront#l thigh strength or he will ne-er be #ble to reco-er rom this position. ( #lso belie-e th#t their #ttitu$e tow#r$s the #mount o weight one regul#rly h#n$les in the B#ck ",u#t " ,u#t is # more intelligent #pplic#tion o tr#ining ego. An Olympic liter is not intereste$ in how much he c#n B#ck ",u#t or # single1 he is intereste$ in how m#ny sets #n$ repetitions he c#n h#n$le with # cert#in percentile o his h is limit #s this -olume #n$ lo#$ tr#ining will $e-elop itsel in terms o how much he will be #ble to lit in competition. hile the powerliter is in # somewh#t $ierent position1 being responsible or b#ck s,u#tting -ery he#-y limit #ttempts in tr#ining $uring his pe#king perio$ beore # contest1 this i$e# o being concerne$ with not how he#-y you c#n go1 but how much work you c#n $o $oes h#-e merit. By keeping this ment#l #ttitu$e in pl#ce o trying to orce up #nything you c#n in tr#ining to impress your rien$s1 you will $e-elop # much superior style in your s,u#ts $ue to not h#-ing to concentr#te solely upon the weight o the b#r. &oreo-er1 such use o the Olympic B#ck ",u#t #s # m#in thigh strengthener will un$oubte$ly incre#se your leg strength to such #n e5tent th#t $uring your pre3contest pe#king perio$s1 when utili+ing the much more l#5 powerliting style1 the pre3$e-elope$ leg strength will show itsel with #n incre#se in your powerliting s,u#t c#p#bility. hen ormul#ting # b#sic power s,u#t tr#ining routine1 we must remember remember th#t the kin$s o o-erlo#$ principles $iscusse$ in pre-ious ch#pters will be most useul in trying to $e-elop our ultim#te s,u#tting potenti#l. 0owe-er1 it woul$ be #lmost impossible or me to outline #n e5#mple routine or e#ch #n$ e-ery type o tr#ining principle #n$ tr#ining metho$ology pre-iously outline$. This is bec#use such # topic woul$ t#ke the length o # book1 in itsel1 to $iscuss ully. ully. By #ttempting to o-ercome the stress o the propose$ tr#ining routine which ( #m #bout to gi-e you1 the Olympic liter #s well #s the powerliter c#n incorpor#te the -#rious tr#ining metho$s into uture #$-#nce$ routines #s he sees it. By irst working on the progr#m outline$1 he is gu#r#ntee$ th#t he h#s $e-elope$ p#st the interme$i#te le-el o o tr#ining #n$ rom there on in1 it will be his own choices o tr#ining progr#ms #n$ how to mi5 these -#rious metho$s1 th#t will $e-elop him into #n #$-#nce$ liter. The powerliter shoul$ shoul$ be s,u#tting two $#ys per week. The Olympic liter c#n go to three $#ys1 since he will not be intereste$ in some o the #ssist#nce mo-ements which
will pro-e most helpul or the powerliter. For the powerliter1 powerliter1 one $#y he#-y #n$ one $#y light will usu#lly suice. On your he#-y $#y you will be using the power po wer style o b#ck s,u#tting. This me#ns th#t the b#r will be pl#ce$ low on the b#ck #n$ the oot pl#cement will be necess#rily wi$e. 0ips #n$ glutes will be orce$ into pl#y with this style #n$ this will gre#tly #$$ to your you r s,u#tting poun$#ge. This is #s it shoul$ be since this is the style you will be using in competition. On your light s,u#tting $#y1 $#y1 perorm the s,u#t in Olympic liting style. style. There shoul$ be no nee$ to go o-er perorm#nce style #g#in. The Olympic liter woul$ $oing B#ck ",u#ts twice per week in Olympic style #n$ Front ",u#ts once per week. The #mount o sets #n$ repetitions he will $eci$e to utili+e will be chiely up to him #n$ his co#ch1 since he will be using these s,u#tting mo-ements or # me#ns to #n en$1 not #s #n en$ in themsel-es. For the powerliter1 ( woul$ #$-ise %#rti#l B#ck ",u#ts within # power r#ck #ter the light Olympic B#ck ",u#ts in his light tr#ining $#y. By using the power r#ck #n$ $oing # ew sets but without m#5imum poun$#ges1 he will be #$$ing to his tr#ining intensity without un$ue str#in to his physic#l c#p#bilities. The closer you will get to # contest1 the less -olume o work you will be $oing in your s,u#ts. This is known #s pe#king. For the powerliter1 powerliter1 this is the time or $oing the he#-y singles #n$ $oubles in the power style #n$ or hol$ing b#ck on the power r#ck work #n$ the Olympic style s,u#ts. For the Olympic style liter this is the time to be m#inly concerne$ with how much you c#n h#n$le in the le#n #n$ Merk #n$ the "n#tch1 not in the ",u#t. Be sure to re#li+e wh#t # pe#king perio$ in your y our tr#ining re#lly st#n$s or. For the powerliter to rely on strict Olympic s,u#tting s,u#tting #t this time woul$ be # mist#ke. For the Olympic liter to be $oing power s,u#ts #t this time woul$ be lu$icrous. Think1 #n$ then tr#in #ccor$ingly. By culti-#ting #n intelligent #ppro#ch to lower bo$y tr#ining1 both the power #n$ Olympic liter m#y le#rn th#t they h#-e # lot more in common th#n they woul$ h#-e pre-iously thought. orrect leg tr#ining is one such consi$er#tion. By incorpor#ting the Olympic strict style in b#ck s,u#tting our powerliter will $e-elop the #b ility to use his ront#l thigh muscles to gre#t #$-#nt#ge #n$ this incre#se in sheer leg strength will $einitely g#-e # c#rrying o-er eect on his regul#rly perorme$ power s,u#t. The Olympic liter will #lso beneit rom such regul#r strenuous thigh progr#ms bec#use his sport re,uires th#t he h#-e $e-elope$ 2ust #bout the most powerul thighs one c#n im#gine. Both #cets o our sport re,uire m#ssi-ely $e-elope$ 1 terribly strong lower bo$ies. (n closing out this p#rt o h#pter ?1 let me remin$ you #ll1 once #g#in1 th#t no m#tter wh#t #cet o the sport you #re into #t the present time1 you will ne-er ne- er m#ke it to the ultim#te o wh#t it is you #re re#lly c#p#ble o without h#r$1 regul#r lower bo$y tr#ining. (ntense1 -oluminous leg work will liter#lly re-#mp your conception o 2ust wh#t constitutes pl#in1 h#r$ work. (t will #lso #i$ you in $e-eloping # more muscul#r physi,ue. phy si,ue. The #bility o the met#bolism to ge gre#tly stimul#te$ through -igorous leg tr#ining is the key to your weight tr#ining uture. ithout ithout this intense worthwhile tr#ining1 you will be $oome$ to # uture o liting me$iocrity. me$iocrity. (t is up to you to $eci$e 2ust wh#t it is you w#nt #n$ where it is you wish to some$#y go.
Deadli)! and *a#$ S&e#iali+a!ion Progra%
The import#nce in b#ck work shoul$ not be o-erlooke$ in the tr#ining tr#ining routines o woul$3be ch#mpion bo$ybuil$ers #n$ weightliters. To To try to $e-elop yoursel without the use o strenuous b#ck work woul$ be ,uite impossible. "econ$ only to leg work1 b#ck speci#li+#tion is one o the m#in keys to $e-eloping m#5imum muscul#r bulk #n$ power. For the bo$ybuil$er such tr#ining will w ill $e-elop # more completely $e-elope$ upper bo$y1 #long with # gre#t $ensity in the upper bo$y in gener#l. The -#riety o mo-ements which c#n #n$ #re use$ or $e-eloping the upper #n$ lower b#ck #re m#ny. By speci#li+ing on them or #ny re#l length o time1 both the bo$y weight #n$ the power o the tr#inee will be incre#se$ $ue to the n#ture o the se-erity o such work. There #re -ery ew isol#tion mo-ements in b#ck tr#ining. &ost mo-ements will woul$ the #$2#cent muscle groups ,uite h#r$ #long with the m#in concern1 which is the upper or lower b#ck muscles. hen thinking in terms o bo$ybuil$ing there h#-e been m#ny ch#mpions who h#-e e5hibite$ tremen$ous $e-elopment in the upper #n$ lower b#ck region. From the $#ys o 'eg %#rk #n$ Bill %e#rl1 we c#n tr#ce such m#ssi-e1 yet sh#pely $e-elopment right up to the present $#y $e-elopment o "ergio Oli-# #n$ Arnol$ Arnol$ "chw#r+enegger. To To be sure such $e-elopment t#kes much time #n$ much consi$er#tion1 not to mention # gre#t $e#l o h#r$ work. The $e-elopment o the the b#cks o the Olympic liters liters #n$ powerliters powerliters is #lso legen$#ry or their m#ssi-eness #n$ power1 yet $ensity o useul coiling muscle. The n#mes o these men #re took numerous to mention1 yet # ew imme$i#tely come to min$. The lighter liters such #s D#-i$ 'igert1 %er-ushin1 "h#ry #n$ the (-#nchenko. !ot only were the tr#pe+ius muscles completely $e-elope$ in these men1 but the entire upper #n$ lower b#ck were muscul#ri+e$ to the point o incre$ibility. incre$ibility. "uch $e-elopment gi-es mute testimony to the completeness o their tr#ining routines when it comes to $e-eloping b#ck strength #n$ power. hen $iscussing b#ck power1 we c#nnot neglect the $e-elopment o our ch#mpion powerliters. The necessity o their their $oing m#ny sets o p#rti#l #n$ competition $e#$lits1 #long with the l#rge -#riety o mo-ements use$ in their routines $e-elop or them outst#n$ing b#ck $e-elopment #n$ power. power. hile their emph#sis $e-elopment is somewh#t l#cking in comp#rison to the Olympic liters1 the $e-elopment o the l#tissimus muscles1 #long with the muscles o the entire shoul$er gir$le show # $ensity #ny Olympic liter woul$ en-y. To To be sure1 such workouts #re ,uite complete #n$ strenuous1 since the powerliter must be -ery proicient #n$ the -#rious pulls rom the loor loor #s well #s the Bento-er 'owing motion1 #-ore$ by so m#ny bo$ybuil$ers or so m#ny ye#rs. To To try #n$ $e-elop into # top3notch powerliter without #$e,u#te work on the pulling muscles #n$ the $e#$lit in p#rticul#r1 you woul$ be #iming or # ne#r impossibility. B#ck $e-elopment #n$ b#ck power go h#n$ in h#n$. By now you shoul$ be con-ince$ #t the import#nce in working the b#ck muscles ,uite h#r$ #n$ ,uite regul#rly1 mo m#tter wh#t br#nch o the sport you #re intereste$ in. 0owe-er1 we must mention #n$ m#ke note o the $ierences in the nee$ or section#li+e$ $e-elopment o the b#ck muscles1 in gener#l1 $epen$ent upon the nee$s o the p#rticul#r #cet o weight tr#ining you #re in-ol-e$ in. For the bo$ybuil$er1 the upper b#ck is o prime import#nce1 since such $e-elopment #ccentu#tes the popul#r 6)7 sh#pe which bo$ybuil$ers #re note$ or. The tr#pe+ius muscles #re pl#te$ $own somewh#t in their
$e-elopment1 or to o-er$e-elop these muscles1 no m#tter how powerul they will m#ke you #ppe#r1 woul$ ruin the #ccepte$ lines o the bo$ybuil$ing physi,ue. O-er$e-elopment o the tr#pe+ius muscles will gi-e the shoul$ers # r#ther n#rrow #n$ slope$ #ppe#r#nce1 which no bo$ybuil$er bo$y buil$er in his right min$ woul$ wish or. Jet1 Jet1 by pl#ying $own this muscle4s muscle4s import#nce #n$ concentr#ting on the muscles o the upper b#ck #n$ shoul$er gir$le with #$e,u#te lower b#ck work1 the bo$ybuil$er c#n $e-elop # b#ck which woul$ be the en-y o his tr#ining contempor#ries1 or competitors1 shoul$ he $eci$e to enter competition. For the Olympic liter to speci#li+e upon the l#tissimus l#tissimus muscles muscles woul$ be # complete w#ste o tr#ining time #n$ energy1 Jet1 Jet1 these -ery s#me muscles will show #n incre#se in $e-elopment1 in spite o themsel-es1 $ue to the #mount o pulls $one. By continuing to tr#in on the -#rious #ssist#nce pulling mo-ements which the Olympic liter must utili+e in or$er to #tt#in m#5imum pulling eiciency1 he will $e-elop # completely $e-elope$ b#ck1 in spite o his not c#ring #bout his $egree o muscul#rity1 muscul#rity1 or so he will s#y. s#y. The sh#peliness o his b#ck will #ppe#r $ierent rom the bo$ybuil$er1 yet the b#ck will be $e-elope$ 2ust #s complete in #ccor$#nce with its use #n$ the tr#ining regime4s necessity. necessity. Our powerliter will neither h#-e the lowing lines lines o the bo$ybuil$er nor will he wish to $e-elop the huge tr#pe+ius muscles o the Olympic liter1 yet his b#ck $e-elopment will not suer in the le#st. The necessity o his $oing m#ny sets o $ e#$lits will t#ke c#re o the lower #n$ center p#rt p #rt o his b#ck #n$ the -#rious bo$ybuil$ing #ssist#nce mo-ements which he will use to ully $e-elop his upper bo$y or he#-y bench press proiciency will t#ke c#re o the rest o the upper b#ck muscles1 with si+e #n$ power to sp#re. "o you see1 though e#ch o the three #cets o our o ur sport will m#ke use o -#rious tr#ining techni,ues #n$ mo-ements which will w ill result in b#sic $ierences in the $e-elopment o the physi,ue1 #ll three will $e-elop #s completely #s possible1 their muscul#rity #n$ power in or$er to ele-#te he#-ier #n$ he#-ier weights. "ince the go#ls o the three -#rious sports within our weight tr#ining sphere will will be $ierent1 so will the tr#ining progr#ms be $ierent in or$er or our men to te#ch their chosen #ims. The powerliter will be tr#ining m#inly with the $e#$lit #n$ not so much with the -#rious high pulls o the Olympic liter. liter. The powerliter will nee$ the slow1 grin$ing type o strength #bility #s comp#re$ with the lui$1 e5plosi-e type o liting $one by our Olympic liters. An$ the $ierence will be shown to h#-e # $irect eect eect upon the -olume #n$ the intensity o the workouts #n$ the tr#ining progr#ms e#ch will submit to. For the most p#rt1 the Olympic liter will be tr#ining more re,uently #n$ with gre#ter -#riety in his tr#ining mo-ements. The powerliter will tr#in times per week $ue to the key work being $one $on e with gre#t intensity1 intensity1 not -olume. An$ while the powerliter4s powerliter4s $e-elopment will be smoother1 it shoul$ #lso be thicker. thicker. Out bo$ybuil$er rien$ rien$ will wish wish to borrow1 borrow1 rom time time to time1 the -#rious tr#ining tr#ining metho$ology o both these sports. 0owe-er1 or the most p#rt1 he will not be intereste$ in $e-elopment o either # huge muscul#r tr#pe+ius or # thick lower b#ck. For the bo$ybuil$er1 sh#peliness #n$ upper bo$y wi$th #n$ $ensity will be his m#in concerns. "uch mo-ements #s the he#-y Bent Legge$ De#$lit woul$ be o no import#nce in # bo$ybuil$ing routine. !or woul$ he#-y high pulls o shoul$er shrugs it into his tr#ining tr#ining picture. Jet Jet these #re#s will ill out #n$ become more $e-elope$ with time #n$ energy
spent on the -#rious pullet work #n$ # n$ $umbbell rows #s well #s the L#t chine %ull$owns1 which h#-e been bo$ybuil$ing #-orites or ye#rs. Fin#lly1 Fin#lly1 beore we get into -#rious tr#ining tr#ining routines #n$ how they c#n be incorpor#te #n$ implemente$ into your present tr#ining sche$ule1 $epen$ent upon your tr#ining go#ls #n$ #spir#tions we sh#ll mention the #ll3#roun$ weightm#n the noncompetitor. For this m#n1 #ll these $ierent mo-ements c#n be use$ with gre#t impro-ement in tr#ining muscul#rity #s well #s muscul#r strength. Bec#use he will not be competing in #ny e-ent e- ent or iel$ o physic#l #ccomplishment1 the #ll3#roun$ tr#inee c#n become # M#ck3o #ll3 #ll3 tr#$es #n$ borrow #s he wishes ton rom the entire tr#ining metho$ology with no respect to the in$i-i$u#l us#ge o such mo-ements #n$ their ultim#te #ims in perorm#nce1 s#-e only the #c,uisition o incre#se$ muscle m#ss #n$ strength. By not competing he is #ctu#lly 6reeing7 himsel to become more spont#neous #n$ cre#ti-e in his tr#ining routines #n$ such # situ#tion will only le#$ him in $e-eloping incre#se$ physic#l p hysic#l $e-elopment. 0e c#n work the tr#pe+ius muscles until they #lmost co-er his e#rs The l#tissimus muscles c#n become #s wi$e #s hum#nly possible or his p#rticul#r structure. An$ the muscles o his shoul$er gir$le c#n become so thick #n$ sh#pely $eine$ th#t it will $ey the im#gin#tion. "uch #re the rew#r$s or the non3competitor. By re#ching out to to the -#rious successul progr#ms o the powerliters powerliters #n$ the Olympic liters1 our st#y #t home tr#inee c#n $e-elop $ e-elop #long with # thickness #n$ soli$#rity1 soli$#rity1 # powerul #ppe#r#nce #n$ well tr#ine$ #n$ con$itione$ muscul#r look. By incorpor#ting the bo$ybuil$ing mo-ements with these others1 muscul#r c ompleteness is gu#r#ntee$. ( sh#ll now en$e#-or to to outline two two or three b#ck routines routines or the interme$i#te bo$ybuil$er to use in # gener#l tr#ining perio$1 # pre3contest perio$1 #n$ # perio$ o b#ck speci#li+#tion. For gener#l tr#ining #n$ in using # our $#y routine1 our bo$ybuil$ing enthusi#st shoul$ center his b#ck work #roun$ b#sic1 muscle group mo-ements which will work the entire upper #n$ center b#ck muscles rom -#rious #ngles #n$ $egrees. (n the #c,uisition o muscul#r si+e #s well #s strength1 me$ium repetitions shoul$ be #$here$ to1 without the use o m#5imum tr#ining poun$#ges1 but with the emph#sis pl#ce$ upon the spee$ o perorming the sets #n$ the strictness #n$ pump o such perorme$ mo-ements. One or two mo-ements c#n be incorpor#te$ here #t this time or power #n$ the rest use$ or #ssist#nce in $e-eloping muscul#r si+e #n$ sh#peliness. On # our $#y sche$ule1 b#ck work woul$ be $one twice weekly #long with the legs. (n # perio$ o gener#l tr#ining1 begin one such workout with the leg routine #n$ the other workout with the procee$ing b#ck routine. This w#y the legs #n$ b#ck #re both worke$ e,u#lly h#r$ e#ch week. &on$#y 8pper bo$y work
Tues$#y
Leg work #n$ b#ck work #ter your chosen leg routine1 routine1 $o the ollowing ollowing b#ck work: Bento-er B#rbell 'owing1 eight sets o eight to ten repetitions. "e#te$ L#t %ull3ins to hest1 our sets o eight to ten reps. "ti Legge$ De#$lits1 our sets o eight to ten repetitions.
e$nes$#y
'est
Thurs$#y 8pper bo$y work
Fri$#y
B#ck work #n$ leg work $o your b#ck work irst on this $#y. $#y. Begin with Le-er#ge B#r 'owing1 eight to ten sets o si5 to eight repetitions. Bento-er Dumbbell 'ows 1 eight sets o si5 to eight repetitions. %ull$owns Behin$ !eck on L#t chine1 our sets o eight to ten reps. 0ypere5tensions1 si5 sets o #ll repetitions without using #$$ition#l weight besi$es bo$yweight. Jou inish up the $#y with leg work. As ( mentione$ mentione$ e#rlier1 e#rlier1 this type type o progr#m is or gener#l tr#ining tr#ining perio$s $uring the tr#ining ye#r. Although Although it is not # speci#li+#tion routine1 it is most complete. For the interme$i#te bo$ybuil$er who is intereste$ in b#ck speci#li+#tion1 ( woul$ recommen$ # si5 $#y tr#ining routine. This w#y the b#ck coul$ be worke$ ,uite thoroughly #n$ h#r$ by itsel two times per week. On two other $# ys the legs coul$ be m#int#ine$ with # me$ium worklo#$ #n in#lly1 on still two other tr#ining $#ys you will be #ble to m#int#in the upper bo$y. To be sure1 this strenuous o # routine coul$ not be h#n$le$ or #ny re#l length o time1 but shoul$ #n$ coul$ be h#n$le$ intermittently throughout the noncompetiti-e se#son o the ye#r. The en$ result woul$ be # thoroughly $e-elope$ b#ck rom the hips to the tr#pe+ius with #$e,u#te muscul#rity in the rest o the bo$y. For combining power #n$ physi,ue tr#ining1 this metho$ o tr#ining e#ch session twice per week #lso works won$erully well1 since you c#n speci#li+e on enough mo-ements so th#t the en$ result is both #n incre#se in $e-elopment #n$ power. 0ere then1 is your b#ck speci#li+#tion speci#li+#tion routine: &on$#y #n$ Thurs$#y B#ck ork ork Bento-er B#rbell 'owing1 eight eight sets o si5 to to eight repetitions. First First two sets w#rm3up1 then he#-iest weight possible or the rem#ining si5 sets. %ull$owns on L#t chine1 our sets o ten to twel-e repetitions. #ble %ull3ins to hest1 our sets o ten to twel-e repetitions. "ti Legge$ De#$lit1 our sets o ten to twel-e repetitions. "houl$er "hrugs1 three sets o eight to ten repetitions. 0ypere5tensions1 three sets o eight to ten repetitions. Tues$#y #n$ Fri$#y 8pper Bo$y ork ork igure on ten to twel-e sets per bo$yp#rt. This is bec#use this routine is ge#re$ to b#ck speci#li+#tion.
e$nes$#y #n$ "#tur$#y Leg ork ork igure on ten to to twel-e sets o repetition repetition s,u#ts #long with the the s#me number o sets o c#l work. The #b$omin#ls shoul$ be worke$ with # ew sets o w#ist work1 $one $#ily1 $#ily1 or the proper #ccumul#ti-e eect. 'emember1 this this routine is is or bo$ybuil$ing bo$ybuil$ing speci#li+#tion1 with its emph#sis on the $e-elopment o the entire b#ck. This is not the kin$ o routine to use #ll ye#r roun$ unless you h#ppen to be # b#ck $e-elopment #n#tic. Also1 Also1 it shoul$ be pointe$ out ou t th#t the rep sche$ule is too high or $e-eloping b#sic power. For the powerliter1 powerliter1 the tr#ining routine routine he ollows or the most o the tr#ining tr#ining ye#r shoul$ inclu$e perio$s o intense speci#li+#tion on the $e#$lit1 with its -#rious #ssist#nce mo-ements. To To be sure1 or most men1 it is the $e#$lit which gi-es them the most trouble. This is bec#use i you #re not physic#lly set up to be # goo$ g oo$ $e#$liter through n#ture gi-ing you the proper le-er#ge #n$ super #rm length1 then it is # -ery h#r$ lit to impro-e upon1 p#st # ccert#in ert#in interme$i#te point o #chie-ement. First o #ll1 the lit itsel is one th#t reuses to #llow much in the w#y o che#ting1 like the power s,u#t $oes. ith the power s,u#t1 by t#king e5#gger#te$ bo$ily positions1 much more weight c#n be h#n$le$ th#n with the legs #lone. ith ith the $e#$lit either you c#n pull the weight through or you c#n4t. (t4s #s simple #s th#t. Belie-e me1 it t#kes # -ery strong m#n1 b oth physic#lly #n$ ment#lly1 to become # ch#mpion cl#ss $e#$liter1 unless1 o course1 you h#ppen to be born with the unusu#l #-or#ble le-er#ges #n$ e5tr# #rm length which will un$oubte$ly #i$ you in ele-#ting gross #mounts o weight in this lit. For the rest o us1 it4s #n uphill b#ttle #ll the w#y in or$er to $e-elop much in the w#y o $e#$liting power. This is not to s#y th#t only those blesse$ genetic#lly c#n become goo$ $e#$liters1 it4s it4s only th#t or the rest o us1 much in the w#y o #$$ition#l worklo#$ #n$ -#riety o mo-ements is in or$er1 in the hopes o milking #s much in the w#y o continue$ g#ins. One #-or#ble si$e eect o this type o -#rie$ #n$ -oluminous worklo#$ in the powerul $e-elopment such tr#ining will $e-elop the kin$ o $e-elopment which will #i$ you in liting he#-ier weights in other mo-ements which #t irst gl#nce will seem to h#-e nothing to $o with b#ck power. &o-ements1 such #s the (ncline %ress1 the Bench %ress1 the "t#n$ing %ress1 etc.1 #ll these mo-ements will be helpe$ by incre#sing the power o the b#ck1 in gener#l1 with emph#sis pl#ce$ on the #bility to $e#$lit he#-ier #n$ he#-ier weights. The s,u#t1 with its e5#gger#te$ bo$y positions will #lso be gre#tly #i$e$ with the inclusion o gross #mounts o b#ck work #long with he#-y $e#$liting $one regul#rly. "o it woul$ seem th#t the powerliter h#s much to g#in with $e#$lit #n$ b#ck speci#li+#tion. &uch more th#n woul$ be re#li+e$ upon t#king only # irst gl#nce. h#t ( sh#ll en$e#-or to $o now is outline or or you two $istinct types o tr#ining routines or the powerliter to utili+e$ in his ,uest or both p owerul b#ck $e-elopment1 which in#$-ertently #i$s him in other upper bo$y mo-ements #n$ # $e#$lit speci#li+#tion or #n interme$i#te powerliter to ollow in hopes o incre#sing h is $e#$liting strength. For the powerliter powerliter who wishes to inclu$e # gre#ter -olume o b#ck work in his tr#ining1 one who is intereste$ not only in his $e#$liting #bility1 #bility1 but #lso his o-er3#ll b#ck strength #n$ $e-elopment1 ( recommen$ the ollowing routine:
&on$#y
Bench %ress #n$ ",u#t D#y Bench %ress: %ress: 9591 95=1 95<1951 ?5I1 959 to cool o. Dumbbell Bench %ress: 5=. Lying Triceps Triceps E5tension: 5=. %ower ",u#t: 9591 95=1 95<1 951 ?5I1 959 to cool o.
Tues$#y
B#ck ork ork De#$lit: two sets o eight or # w#rmup1 then go up to = o m#5imum or three sets o threes. Bento-er B#rbell 'owing: our sets o si5 reps. B#rbell "houl$er "hrugs: our sets o eight reps. 0ypere5tensions: our sets o ten to iteen reps.
e$nes$#y 'est D#y
Thurs$#y
hest #n$ Legs (ncline B#rbell %ress: one set set o ten or # w#rmup1 then 2ump to i-e sets o i-e to se-en repetitions. %#r#llel B#r Dips: our sets o si5 to eight reps. "t#n$ing Triceps E5tension: our sets o eight to ten reps. Lying Triceps E5tension: our sets o eight to ten reps. "cott Bench urls: si5 sets o eight to ten reps. Olympic B#ck ",u#ts: si5 to eight sets o three to i-e repetitions using #ll the weight possible #ter # w#rm3up.
Fri$#y
B#ck ork ork De#$lit rom below knee on power r#ck: si5 si5 to eight sets o threes1 threes1 working up to m#5imum weight or three repetitions. Bento-er Dumbbell 'ows: our sets o se5 to eight reps. %ull3in to hest: si5 sets o eight to ten reps. eighte$ eighte$ hin3ups Behin$ !eck: our sets o si5 reps. (n the c#se o the powerliter powerliter who is b#sic#lly intereste$ in $e#$lit speci#li+#tion1 speci#li+#tion1 without #ny gre#t interest in $e#$lit speci#li+#tion1 without #ny interest in the incre#se o $e-elopment o the #$2#cent muscle groups1 but with competition irst #n$ oremost on his min$1 the ollowing routine is both #irly short1 intense1 #n$ to the point. (t is ,uite comple5 #n$ intense in its #ppro#ch. First o #ll1 you will be $oing some p#rti#l mo-ements in # power r#ck1 since this is one o the ,uickest w#ys o incre#sing c#rrying3 o-er $e#$liting strength. Along with this1 on #nother tr#ining $#y -#rious #ssist#nce mo-ements will be inclu$e$ so #s to reme$y the possibility o l#ck o muscul#r recuper#tion or completeness in $e-elopment which in itsel1 will hol$ b#ck $e#$liting proiciency. proiciency. During this perio$ o #ctu#l $e#$lit speci#li+#tion1 ( woul$ recommen$ # l#5ity in the working o both the Bench %ress #n$ more so the %ower ",u#t. This is bec#use o 2ust how incre$ibly #tiguing he#-y work in the -#rious positions o the $e#$lit is. For the legs1 $uring this perio$1 ( woul$ recommen$ two me$ium3he#-y $#ys o s,u#tting in the strict Olympic style. This is so the b#ck is not use$ in the s,u#tting
mo-ement1 hence1 it is not urther irrit#te$ o #buse$. Any pressing work shoul$ be $one on # bench1 not st#n$ing or on the incline. This is #lso $one to s#-e the b#ck or the he#-y $e#$liting work to come. Any shoul$er or #rm work shoul$ #lso be $one se#te$ or lying $own1 #lso. For this speci#li+#tion sche$ule1 ( woul$ recommen$ only # three $#y tr#ining week. This is to #i$ you in ully recuper#ting rom e#ch workout. On &on$#y $o bench work #n$ leg work1 with # ew sets o #rm #n$ shoul$er work thrown in #t the en$. On e$nes$#y1 irst #n$ oremost will be the $e#$lits within # power r#ck1 inishing up with # ew light #ssist#nce mo-ements #n$ some #rm #n$ shoul$er work once #g#in. On Fri$#y1 -ery light repetition s,u#ts will be $one with light bench work1 inishing up the $#y with two or three me$ium weighte$ b#ck #ssist#nce mo-ements. (n this w#y the rest o the bo$y is worke$ #irly #$e,u#tely without un$ue time or eort1 with the brunt o the work #n$ physic#l energy #lling on the $e#$lit #n$ its compliment#ry mo-ements. For the Olympic liter1 liter1 one who is intereste$ in $e-eloping $e-eloping pulling power1 power1 ( c#n recommen$ the b#ck routine o my co#ch #n$ mentor1 De+so B#n. De+so h#s #lw#ys been # belie-er in $e-eloping tot#l b#ck strength #n$ power to #i$ the Olympic liter in incre#sing his pulling strength1 which will result in gre#ter s,u#t cle#n #n $ s,u#t sn#tch proiciency. proiciency. 0is tr#ining regime is not or the #inthe#rte$ or the l#+y. l#+y. (t is eecti-e1 howe-er1 i gi-en enough time #n$ eort. (n this sche$ule the b#ck is is worke$ three times per week on Tues$#y1 Tues$#y1 Thurs$#y1 Thurs$#y1 #n$ "#tur$#y. "#tur$#y. %resses #n$ #n $ leg work #re $one on &on$#y1 &on$#y1 e$nes$#y e$nes$#y11 #n$ Fri$#y. Fri$#y. 0ere then1 is the pulling routine use$ by De+so B#n $uring this time o his tr#ining c#reer. %ower le#n: eight sets o three three repetitions1 working working up to # #irly he#-y weight. le#n rip 0igh %ull: eight to ten sets o two4s two4s #n$ three4s1 up to # he#-y triple. %ower le#n: eight to ten sets o two4s two4s #n$ three4s1 three4s1 working up to # he#-y $ouble. ",u#t le#n: si5 to eight set o three4s1 three4s1 working up to to # he#-y $ouble or triple. "hrug %ulls: eight to ten sets o three4s #n$ i-e4s1 i-e4s1 working up to # m#5imum set o i-e. "ti Legge$ De#$lit: De#$lit: si5 to eight sets sets o two4s two4s #n$ three4s three4s up to # he#-y weight. 0ypere5tension: si5 to eight sets o i-e4s i-e4s with #$$ition#l #$$ition#l weight behin$ the the neck. There you h#-e it. Aroun$ ity or so sets o brut#lly h#r$ work which woul$ kill kill the #-er#ge tr#inee shoul$ he c#re to emul#te this m#n4s routine. ill ill this much work #$$ to your powerG De+so w#s c#p#ble o # ?H@ le#n #n$ Merk when the worl$ recor$ in his cl#ss w#s #roun$ ?C Ater ity sets o b#ck work he w#s c#p#ble o three $oubles with @=@ in the "ti Legge$ De#$lit #t # bo$yweight o #roun$ 9=@ Along with this goes # %ower le#n with no knee $ip with ?9@. Also # 0ypere5tension with 9=@ on the b#r ;bo$yweight>. Does this soun$ like b#ck powerG ( shoul$ hope so ( #m sure i the rest rest o us mere mort#ls woul$ t#ke this routine #n$ mo$iy the #mount o sets or e#ch mo-ement1 #n$ gi-en enough time to bre#k into it gr#$u#lly1 we too woul$ re#p -#st beneits rom this intensi-e #n$ e5 tensi-e b#ck speci#li+#tion routine.
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CHAPTER FO.R
The De/elo&%en! o) Mu#ular *ul$ and Po"er
(n this ch#pter o our book1 we sh#ll en$e#-or to e5pl#in the us#bility us#bility o -#rious e5ercise routines which will incre#se your physic#l strength le-els but # lso incre#se the $e-elopment o your muscul#r bulk. To be sure1 proper tr#ining with the tight choice o e5ercises1 #long with the proper perorm#nces o these mo-ements will en#ble the tr#inee1 i he so $esires1 to #$$ gre#tly to his o-er#ll physic#l $e-elopment with #n o-erl#pping eect o incre#se$ strength le-els. For the competiti-e powerliter1 such # situ#tion o g#ining gre#tly in bo$yweight #n$ si+e is not the m#in consi$er#tion1 unless the tr#inee is intereste$ in outgrowing his p#rticul#r present weight cl#ss. 0owe-er1 the knowle$ge #s to how to go #bout this physic#l tr#nsorm#tion m#y be useul in the uture or this tr#inee shoul$ he some$#y wish to e5periment #s to the eect such weight #n$ muscle g#ining woul$ h#-e on his o-er#ll power potenti#l. Also1 he m#y be intereste$ in growing into the super3he#-yweight c#tegory #n$ in such # situ#tion1 knowle$ge #s 2ust how to go #bout this will be in-#lu#ble. hen #ttempting to #$$ to the muscle si+e o the #ecte$ muscle groups use$ in our tr#ining1 irst #n$ oremost is the necessity o proper e5ercise style. The more we he#-e #n$ thrust our poun$#ges1 the less we #re #ctu#lly working the -ery muscle g roups we #re trying to $e-elop. Must #s the bo$ybuil$er bo$ ybuil$er must use $iscretion #n$ sel control when using his mo-ements to best tr#ining #$-#nt#ge1 we too must the power tr#inee use slow1 correct e5ercise perorm#nce when c#lcul#ting his e 5ercise style #n$ progr#m. The combin#tion o muscul#r bulk #n$ power is the result o h#r$1 intense work $one correctly o-er # long perio$ o time. (t is not the #mount o oo$ int#ke which is o prim#ry import#nce1 since most liters will will e#t # r#ther #$e,u#te $iet no m#tter how they tr#in. '#ther1 it is the correct #pplic#tion o e5ercise perorm#nce1 with slowly incre#se$ worklo#$s o he#-y #n$ light weights1 or low #n$ high repetitions1 which will. in time1 c#use # subst#nti#l muscle si+e incre#se with the incre#se being prim#rily us#ble1 unction#l muscle.
&uscle si+e is $e-elope$ through the #mount you c#n perorm within within # gi-en perio$ o time. hen not t#king into consi$er#tion the #spect o incre#sing our physic#l strength #long with this muscle si+e incre#se1 the #nswer to sheer muscul#r bulk lies within the system o tr#ining presently use$ by the worl$4s top bo$ybuil$ers. "et #ter set o me$ium3he#-y resist#nce1 $one or long perio$s1 with the scheme kept #irly high #n$ the sets $one ,uite ,uickly1 ,uickly1 will result in #$e,u#te #$ e,u#te muscul#r hypertrophy. 0owe-er1 or the combin#tion o muscul#r bulk #n$ strength1 # $ierent is somewh#t necess#ry. To combine si+e #n$ strength tr#ining tr#ining with the en$ result being somewh#t somewh#t gu#r#ntee$1 ( woul$ #$-ise the ollowing types o proce$ures: F irst we must remember th#t # muscle $oes not h#-e # br#in within itsel to know how much weight it is e5pecte$ to lit in the chosen mo-ements o #ny e5ercise progr#m. h#t h#ppens is th#t #ccor$ing to the intensity o the resist#nce or the -olume o the resist#nce1 it will contr#ct #s m#ny ibers #s necess#ry to get the 2ob $one. ( you wish to shorten your yo ur workouts1 you will h#-e to either perorm your sets -ery ,uickly1 with r#ther light weights1 or gr#$u#lly incre#se the #mount o weight you will be h#n$ling or e#ch set th#t you $o1 or in#lly1 in#lly1 you c#n $o $o both #t $ierent workouts or the s#me bo$y p#rts $uring #ny p#rticul#r p#rticul#r tr#ining week. For the ellow who wishes to gre#tly incre#se h is m#ss #n$ strength1 the combin#tion o -olume #n$ intensity is the w#y to go. (n this w#y1 he will be $oing both h#r$ work on one $#y #n$ much work on #nother $#y #n$ the en$ result will be l#rger muscul#r si+e #n$ #n incre#se o his liting proiciency. By now you shoul$ #ll un$erst#n$ 2ust 2ust why it is import#nt to #mili#ri+e #mili#ri+e yoursel with these theories o tr#ining -olume #n$ tr#ining intensity #n$ ( sh#ll now en$e#-or to bore you with # reh#shing o these points. Must remember th#t the proper combin#tion o bo th these #i$s is necess#ry1 p#rticul#rly when trying or #n incre#se in strength with #n #$$ition#l incre#se in muscle si+e. "ince we h#-e #lre#$y $etermine$ th#t # combin#tion o much work #n$ h#r$ work is necess#ry or the p#rticul#r #ims o this ch#pter1 it is now time to $iscuss the groupings o these mo-ements or the best si+e #n$ strength results. O prim#ry consi$er#tion is the us#ge o muscle group e5ercises1 couple$ coup le$ with lighter sh#ping mo-ements or #n incre#se o muscle iber stimul#tion without the ch#nce o physic#l e5h#ustion $ue to o-erwork1 or inci$ence o tr#ining in2uries $ue to o-erworking o -erworking p#st the point o possible recuper#tion. By c#reully combining these muscle group mo-ements with sh#ping mo-ements1 we #re incre#sing our moment#ry -olume c#p#bility through multiple sets #n$ he#-y #n$ light tr#ining $#ys within the scope o the weekly tr#ining lo#$. By coupling he#-y me$ium3 grip bench presses1 $one strictly1 with # p#use #t the chest or e#ch #n $ e-ery repetition o e#ch #n$ e-ery set1 #long with the Decline Dumbbell Flying &otion1 or Flying &otion $one on # Fl#t Bench1 we c#n work or both si+e #n$ strength incre#ses with -ery little w#ste$ motion or time coming into the picture to $ecre#se our tr#ining eiciency. (t woul$ #lso be possible to concentr#te on the he#-y bench presses on one tr#ining $#y #n$ the -#rious $umbbell mo-ements on #nother tr#ining $#y1 thus getting the beneit o both types o e5ercise mo-ements without the intensity #t the se-ere le-el #s woul$ be the c#se with e5ercise coupling. ith # bit o thinking #n$ p#tience1 you will be #ble to in$ ,uite # ew combin#tions to use with this tr#ining theory or the go#ls which h#-e #lre#$y been #scert#ine$. ith ith time #n$ #$e,u#te tr#ining1 such go#ls #re more th#n possible. hen tr#ining or si+e incre#se without # correspon$ing strength incre#se1 the -olume o our work is o prime import#nce #n$ since the percentile o our work will be o
me$ium intensity1 it will be #lmost impossible or us to o-ertr#in within the limits o common sense. 0owe-er1 with the strength being one o o ur tr#ining #ims1 we will h#-e to b#rter these two tr#ining metho$ologies somewh#t to come up with # #-or#ble combin#tion which will yiel$ #-or#ble results. To To use only muscle group mo-ements will c#use un$ue lig#ment #n$ 2oint str#in when we try to incre#se such # worklo#$ $ue to the strenuousness o the weights these types o mo-ements n ecessit#te. For best results1 combine both types o e5ercises. e shoul$ #lso mention #t this point in time time the #$-#nt#ge such muscle muscle si+e incre#ses will e5pe$ite within the le-er#ges necess#ry to hoist m#5imum poun$#ges in the powerlit mo-ements o to$#y. to$#y. To To be sure1 i you incre#se cert#in muscle groups1 such #n incre#se will $e-elop more #-or#ble results in your liting #bility $ue to incre#sing the le-er#ges o such perorm#nces. The $eeper the chest #n$ the thicker the #rms1 the more le-er#ge we will h#-e or the bench press1 #s #n e5#mple. Also1 the thicker #n$ l#rger the upper thigh #n$ the l#rger the c#l-es1 the gre#ter the s,u#tting proiciency1 e-erything else rem#ining the s#me. To be sure1 le-er#ge through incre#sing muscle bulk is # useul tr#ining #i$. The $eb#te #s to whether sheer bo$yweight incre#ses will gi-e you #ll #ll the le-er#ge le-er#ge #$-#nt#ge you will nee$ #s comp#re$ to sheer muscle si+e incre#ses being the c#use o le-er#ge preer#bility1 preer#bility1 is still un$er scrutiny #n$ $eb#te in the -#rious tr#ining circles the liting worl$ o-er. "imil#rly1 "imil#rly1 we c#n in$ e5#mples o both bo th these situ#tions within the r#nks o our present ch#mpions. e c#n #ll cite e5#mples o hugely muscul#r men who #re ,uite #$ept #t registering registering # high powerlit tot#l #n$ #lso1 we #ll shoul$ know o # ew o the lighter men who seem to possess neither the si+e or the bulk o the he#-ier men1 but who #lso c#n lit ,uite # lo#$ in the three competiti-e mo-ements. ( belie-e wh#t we h#-e here #re two $istinct types types o liters. liters. One who w#s not born with #-or#ble muscle insertions #n$ lig#ment #tt#chments1 but who o-erc#me these $eiciencies with incre#ses in muscul#r bulk1 #n$ the other type o liter who h#s -ery little nee$ or #$$ition#l bulk1 $ue to e5tremely strong #tt#chment points or muscles1 ten$ons1 #n$ lig#ments. Both types o liters h#-e the #bility to go to the top1 #ll else being e,u#l. Only the tr#ining metho$ology nee$s to be -#rie$ or e#ch type o m#n to $e-elop to the limits o his p#rticul#r potenti#l. This is not to s#y th#t # slen$er m#n who h#s #-or#ble #tt#chments coul$ not impro-e e-en urther through tr#ining to incre#se his muscle si+e1 only this si+e incre#se woul$ nece ssit#te # weight g#in into #nother higher cl#ss. Also1 Also1 this is not to s#y th#t our muscul#r m#n coul$ not lit more with p#rti#l mo-ements or 2oint strengthening. Another common $enomin#tor or error in in tr#ining or muscle si+e #n$ strength is the problem o e5ercise re,uency. re,uency. e e shoul$ remember th#t p#st #n interme$i#te st#ge o $e-elopment our #bility to g#in will rest pre$omin#ntly upon our #bility to h#n$le he#-y weight or #n incre#se$ number o o sets #n$ repetitions. To To be sure1 such work will h#-e to be #t #n intensity which we c#n $etermine #s r#ther high1 or to $o much light work without #n e,u#l #mount o he#-y work will not gr#nt us the results we #re looking or in this p#rticul#r situ#tion. ommon sense will tell us th#t in the beginning o such tr#ining en$e#-ors the h#r$er we work1 the longer we will to rest between workouts so #s to recuper#te #$e, u#tely enough or #nother h#r$ tr#ining session. 0owe-er1 #s time #n$ e5perience goes by1 we shoul$ come to the point where such h#r$ tr#ining is not so tot#lly #tiguing #s it once
w#s. (t is #t this point in time th#t we will be #ble to better embr#ce the #$-#nce$ #$-#nc e$ tr#ining progr#ms #n$ theories which #re use$ presently to so successul # result by the estern Europe#ns. To be sure1 our present li-ing con$itions in the 8"A will $ict#te wh#t e5tent such #n embr#cing c#n t#ke pl#ce1 $epen$ent upon isol#te$ con$itions o physic#l limits1 tr#ining time #llotments1 li-ing con$itions1 #n$ the types o work $one to m#ke # li-ing. All these #ctors will m#ke #n eect #s to our #bility to work or so m#ny times $uring the week #n$ e-en in some c#ses how m#ny times we c#n tr#in e#ch $#y. As ( mentione$ mentione$ e#rlier1 the more you #re intereste$ in incre#sing muscul#r bulk1 the more re,uently you c#n work out with no $etriment#l eects1 $ue in p#rt to the lessening o tr#ining intensity1 in preerence to tr#ining -olume or lo#$. The more you #re intereste$ in s,uee+ing out the utmost strength potenti#l #t # gi-en bo$yweight w ithout getting he#-ier1 the more you must be concerne$ not only with how oten you work out1 but how h#r$ you work out. For combining both o these tr#its1 you will h#-e to gingerly work out # system in which #t cert#in perio$s the weight will be ,uite he#-y #n$ #t other perio$s p erio$s the weights will be r#ther light. This will promote si+e #n$ strength incre#ses. The possibility o combining these un$ert#kings within the r#mework o the s#me tr#ining routine1 on # $#ily b#sis1 shoul$ not #n$ must not be o-erlooke$ when $eci$ing how to tr#in. The en$ result o this type o bulk #n$ power work is best e5pl#ine$ e5p l#ine$ through the e5#mples o men rom the r#nks o both bo$ybuil$ing #n$ power liting who h#-e embr#ce$ the tr#ining philosophy outline$ in the section 2ust $iscusse$. Two bo$ybuil$ers who imme$i#tely come to min$ when $iscussing power #n$ bulk tr#ining #re the immort#l 'eg %#rk #n$ Bill %e#rl. %#rk1 p#rticul#rly1 p#rticul#rly1 w#s #n incre$ibly powerul p owerul m#n who presse$ behin$ his neck n eck o-er ?lbs. m#ny1 m#ny ye#rs #go. 'eps on the bench with o-er @lbs. were chil$4s pl#y or this bo$ybuil$ing immort#l #n$ ( #m sure this power $e-elopment went # long w#y in his winning &r. 8ni-erse 8ni-erse so m#ny times in the p#st. ( remember re#$ing somewhere o his $oing p#rti#l s,u#ts with o-er 91lbs. some ye#rs #go while tr#ining on # power3bo$ybuil$ing routine. This shoul$ gi-e you some i$e# #s to how he#-y 'eg %#rk tr#ine$ when he w#s intereste$ in incre#sing both his $e-elopment #n$ his liting power. Bill %e#rl h#s s,u#tte$ with o-er <lbs. or repetitions #n$ bench presse$ close to @lbs.1 so he too woul$ be # goo$ e5#mple or bo$ybuil$ers who #re intereste$ in liting strength to imit#te. imit#te. Any photo o %e#rl #t his he#-ier bo$yweight gi-es mute testimony to his powerul $e-elopment. (n the liting liting worl$ we h#-e two prime e5#mples e5#mples o liters liters who $e-elope$ incre$ibly incre$ibly m#ssi-e #n$ sh#pely physi,ues while #t the s#me time liting -ery he#-y poun$#ges in the power lits1 in gener#l. These two men h#-e the $e-elopments o bull gorill#s. Their n#mes #re &el 0ennessey #n$ "te-e r2#ni#n. Jou Jou woul$ h#-e to look #r #n$ wi$e to in$ two better e5#mples o muscul#r bulk #n$ power th#n the men mentione$ here. The secret to $e-eloping incre$ible liting strength #s well #s m#ssi-e muscul#r si+e lies within the tr#inee4s #bility #bility to t#ke # -ery se-ere worklo#$ or # continuous time1 ye#r in #n$ ye#r out1 or m#ny1 m#ny ye#rs. An$ this e-en inclu$es the use o steroi$s. For e-en steroi$s will not work or you i you will not work or yoursel To To be sure1 the re#son why most men c#nnot step o-er rom the interme$i#te cl#ss to top l#ss3A m#teri#l is $ue to their in#bility to work or gre#t lengths o time with incre#singly he#-ier #n$ he#-ier weights. By now ( eel it is is time to outline # ew b#sic bulk #n$ power routines or those o you intereste$ ellows to incorpor#te into your tr#ining scheme. These routines #re no t the
only ones to choose rom1 or such # topic woul$ ;#n$ h#s> t#ken #n entire book by itsel to h#n$le completely #n$ #$e,u#tely. #$e,u#tely. But ( #m sure these ew routines will be most helpul #n$ interesting or you to ollow. ith ith time #n$ e5perience you will be #ble to m#nipul#te these routines to suit yoursel #n$ your p#rticul#r #ims. First we will outline # three $#y per week routine or the interme$i#te power bulk $e-otee to ollow or # perio$ o two or three months without letup or #ny #n y me#ningul ch#nges. 'emember th#t or #$e,u#te strength #n$ bulk g#ins it will be necess#ry ne cess#ry to $o e#ch #n$ e-ery set both slowly #n$ correctly or best results.
&on$#y
Bench %ress: two sets o ten or # w#rm3up1 then 2ump to i-e to se-en sets o i-e to se-en reps using #ll weight possible. %ress Behin$ !eck: two sets o ten or # w#rm3up1 then 2ump to i-e to se-en sets o i-e to se-en reps using #ll weight p ossible. Full ",u#t: one set o ten1 then eight1 then si51 then our1 then # $ouble1 #n$ in#lly three sets o eight to ten reps with # lighter weight. "cott Bench urls: between si5 #n$ eight sets o si5 to eight reps. Triceps %ress$owns: between si5 #n$ eight sets o si5 to eight reps. e$nes$#y Bento-er B#rbell 'owing: between si5 #n$ eight sets o si5 #n$ eight reps. "ti Legge$ De#$lit: our sets o between twel-e #n$ iteen reps. (ncline B#rbell %ress: one set o ten or # w#rm3up1 then i-e to se-en sets o i-e to se-en reps using #ll the weight possible. %#r#llel B#r Dips: between i-e #n$ se-en sets o i-e to se-en reps.
Fri$#y
Bench %ress: i-e to se-en sets o i-e to se-en reps. Fl#t Bench Flyes: i-e to se-en sets o i-e to se-en reps. Altern#te Dumbbell %ress: i-e to se-en sets o i-e to se-en reps. he#ting B#rbell url: i-e to se-en sets o i-e to se-en reps. Lying Triceps E5tension: i-e to se-en sets o i-e to se-en reps.
The #orementione$ routine is more th#n #$e,u#te in the #mount o work #n$ in the intensity o work or the interme$i#te tr#inee. By tr#ining three $#ys per week1 we h#-e m#re th#n enough time or complete$ muscul#r recuper#tion1 which #t the interme$i#te le-el1 is o the utmost import#nce. ith time #n$ p#tience1 we woul$ be #ble to incre#se this worklo#$ e-en urther to # our $#y routine #n$ #n e5#mple e5 #mple o this routine is liste$ or you below: &on$#y #n$ Thurs$#y 8pper Bo$y ork Bench %ress1 Fl#t Bench Flyes1 Bento-er Bento-er B#rbell 'owing1 %ull$owns on L#t chine1 %ress Behin$ !eck1 "e#te$ Dumbbell %resses. All o the #bo-e mo-ements #re to be perorme$ or one or two sets o ten reps #s # w#rm3up1 then 2umping to between i-e #n$ se-en sets o between our #n$ si5 repetitions.
Tues$#y #n$ Fri$#y ",u#ts #n$ Arm ork ork %#r#llel ",u#t1 "ti "ti Legge$ De#$lits1 Leg %resses1 "cott Bench urls1 L#t chine %ress$owns. All o the #bo-e mo-ements #re to perorme$ or one or two sets o ten reps #s # w#rm3up1 then 2umping to between i-e #n$ se-en sets o our #n$ si5 repetitions1 e5cept the "ti Legge$ De#$lits1 which #re to be perorme$ or our sets o between twel-e #n$ iteen repetitions. As c#n be pl#inly pl#inly seen1 the worklo#$ worklo#$ o this p#rticul#r routine is is # bit more -oluminous1 hence1 e#ch bo$yp#rt bo $yp#rt is to be tr#ine$ only twice per week. This #llows more #n$ h#r$er work to be $one or e#ch bo$y p#rt without #ny one p#rticul#r p#rt being o-ertr#ine$ or o-erworke$. ( you check out the routine -ery c#reully1 you will note the thoroughness o the worklo#$ #n$ the o-er#ll growing #n$ $e-elopment#l eect o such #n #mount o work1 spre#$ out o-er the entire bo$y. 'emember1 'emember1 these routines c#n be utili+e$ by both the power tr#inee #n$ the bo$ybuil$er who #lso see$s strength1 or their completeness #n$ intensity will grow muscle #n$ incre#se tr#ining poun$#ge strength. The only thing re,uire$ is work. hile $iscussing bulk #n$ power tr#ining1 tr#ining1 let us not orget th#t in cert#in cert#in types o tr#ining situ#tions1 # correctly m#n#ge$ bo$ybuil$ing routine c#n be successully couple$ with # powerliting routine #n$ the o-er#ll result is # he#-ier1 muscul#r bo$y which is gre#tly strengthene$ #n$ oo+ing with e5cess o power. e e must be#r in min$ th#t such # routine will to inclu$e # gre#t #mount o work or the powerlits #s well #s or the bo$ybuil$ing mo-ements. This will me#n th#t in most c#ses1 the tr#inee tr#inee will be tr#ining si5 $#ys per week or #roun$ two hours per tr#ining session. ( you will not or c#nnot work out this h#r$ #n$ much1 then orget it1 bec#use this is wh#t it will h#-e to t#ke. Jou will be working the chest ch est #n$ shoul$ers twice per week1 the legs #n$ #rms twice per week1 #n$ the b#ck twice per week1 with e#ch workout t#king #roun$ two hours to inish. E#ch o the powerlits will be perorme$ twice per week1 s#-e the $e#$lit1 which is only $one once weekly. weekly. Along with the powerlits1 there will #lso be inclu$e$ enough sh#ping mo-ements to suit #ny bo$ybuil$er bo$ ybuil$er or bulk #n#tic. This1 couple$ with # nutritious $iet will gi-e you the en$ result muscul#r bulk #n$ power &on$#y #n$ Thurs$#y hest #n$ "houl$ers Bench %ress1 %#r#llel B#r Dips1 %ress Behin$ !eck1 "e#te$ Dumbbell %ress1 Fl#t Bench Flyes. On the Bench %ress1 work up to three singles with #roun$ C m#5imum #n &on$#y &on $#y #n$ work up to triples with #roun$ = on Thurs$#y. On the other mo-ements on these two $#ys $o between i-e #n$ se-en sets o between si5 #n$ eight repetitions. Tues$#y #n$ Fri$#y ",u#ts #n$ Arm ork ork %#r#llel %ower ",u#ts1 he#ting B#rbell urls1 Lying Lying Triceps Triceps E5tensions1 "t#n$ing Triceps E5tensions1 (ncline Dumbbell url. On the ",u#ts work up to three $oubles with C m#5imum on one $#y #n$ work up to triples #n$ i-es with
#roun$ = on the other s,u#t $#y. One s,u#t $#y use # %ower ",u#t style #n$ on the other $#y1 use #n Olympic ",u#t style ;pre-iously $escribe$>. On the #rm work or this $#y1 use on one $#y between si5 #n$ eight sets o between eight #n$ twel-e repetitions #n$ on the other $#y use between i-e #n$ se-en sets o between i-e #n$ se-en repetitions. ( this $oesn4t m#ke the #rms grow1 nothing will e$nes$#y #n$ "#tur$#y B#ck ork ork De#$lit ;competition style>1 Bento-er B#rbell 'ow1 'ow1 L#t chine %ull$owns1 Dumbbell Bento-er L#ter#l '#ises. On the De #$lit1 work up to # he#-y $ouble or triple #n one $#y #n$ on the other $#y use the sti Legge$ style #n$ perorm sets o between ten #n$ iteen reps. For the other b#ck mo-ements work out with between i-e #n$ se-en sets o between i-e #n$ se-en reps using #ll weight possible. This #mount o b#ck work shoul$ re#lly stimul#te #$$ition#l muscle growth #long with #n incre#se in your liting proiciency. Fin#lly1 Fin#lly1 or the strong o he#rt1 there is the type o routine which Doug 0epburn recommen$e$ or incre#sing both si+e #n$ strength within # short perio$ o time. h#t you $o is tr#in si5 or se-en $#ys per week #n$ use two or three mo-ements e#ch $#y. E#ch p#rticul#r competiti-e mo-ement is $one twice per week #n$ the o-er#ll eect is # gre#t weight g#ining stimul#tion t#king pl#ce throughout the entire bo$y. As #r #s sets #n$ reps #re concerne$1 or the most p#rt he belie-e$ in m#ny1 m#ny1 m#ny1 sets o three #n$ i-e reps per set. By m#ny sets we me#n between eight #n$ twel-e sets per e5ercise. For cert#in lits he belie-e$ in irst working up to i-e singles with C m#5imum poun$#ge #n$ then $ropping $own to i-e sets o between three #n$ i-e reps per set. This type o routine must incre#se si+e #n$ strength #t the s#me time1 or its entire conception #n$ -#lue lies within the met#bolic stimul#tion eect. Doug 0epburn w#s the irst m#n to bench press press <lbs. in tr#ining #n$ he $e-elope$ # m#5imum #mount o muscul#r bulk on his r#me through the types o routines pre-iously outline$ here in this section o h#pter .
Po"er Ra#$ Training For *od("eigh! Gain
O #ll the the types o tr#ining tr#ining #-#il#ble to the tr#inee to$#y1 to$#y1 to me none is more import#nt import#nt #n$ beneici#l th#n work $one in # power r#ck. ( the s#me tr#inee is trying to g#in muscul#r bo$yweight while working on the r#ck1 his g#ins will come to him #ll the e#sier. e#sier. This is $ue to # multi3#cete$ situ#tion which enc omp#sses r#ck work in gener#l. First o #ll1 the use o the r#ck or he#-y p#rti#l repetitions is 2ust #bout the most se-ere orm o o-erlo#$ possible. Also1 this se-ere o-erlo#$ tr#ining will liter#lly orce the tr#inee to g#in in useul bo$yweight1 $ue to the stimul#tion o the $eeper muscle ibers #n$ the stimul#tion to the muscul#r system #n$ the met#bolic system such he#- y worklo#$s bring with them. ( h#-e ne-er met met # m#n who tr#ine$ on the power r#ck or #ny length o time time who h#s not g#ine$ gre#tly in si+e #n$ #n $ strength #n$ since this ch#pter $e#ls with 2ust this s#me
go#l #n$ situ#tion1 you c#n be sure power r#ck tr#ining will #i$ you gre#tly in your ,uest or #$$ition#l si+e #n$ strength. This goes #long with the theory th#t the proper $iet will be ollowe$ $uring this tr#ining scheme. ithout ithout the proper $iet1 si+e will 2ust not be possible to $e-elop. At the the en$ o this ch#pter we will $iscuss #t length the use o -#rious $iet#ry concoctions #n$ $rinks1 etc.1 to bring #bout # positi-e nitrogen b#l#nce which in turn will stimul#te bo$yweight g#in. Must #s there is # multitu$e o mo-ements mo-ements you c#n perorm on the r#ck1 so too there #re ,uite # ew $ierent metho$s o using the r#ck or best results in weight g#ining. (t woul$ seem #t irst th#t the b#sic tr#ining theories which powermen ollow or g#ining power woul$ #lso help you in g#ining si+e1 but this is not #lw#ys the c#se. ( it were1 we woul$ h#-e no sm#ller men in the lighter cl#sses1 since they #l woul$ h#-e outgrown themsel-es beore they were through competition. #ining bo$yweight #n$ si+e with # power r#ck will re,uire somewh#t o # $ierent repetition #n$ set scheme th#n wh#t is custom#rily use$ or g#ining power in the bo$y. For one thing1 the set scheme is $ecre#se$ somewh#t #n$ the repetition scheme is incre#se$ to stimul#te more muscle ibers into growth contr#ction. e shoul$ #lso mention #t this time the #bility #bility to couple -#rious mo-ements together or the pumping eect1 #n$ the growth eect such # coupling will pro$uce. For regul#r power r#ck work1 this woul$ be out o the ,uestion1 since the m#in i$e# woul$ be to g#in in strength1 not bo$yweight. 0owe-er1 in this situ#tion1 you will be trying to c#use the muscle groups to respon$ with #$$ition#l growth #n$ so the inclusion o two or more mo-ements or the s#me bo$yp#rt1 both ull #n$ p#rti#l1 will be o the utmost helpulness #n$ #-#il#bility. #-#il#bility. (t is possible to combine -#rious p#rti#l mo-ements in # r#ck with ull mo-ements $one in the st#n$#r$ w#y with the en$ result being # thoroughly congeste$1 ully worke$ #n$ pumpe$ up muscle1 in which the ibers h#-e been e5h#uste$ completely $ue to the combin#tion o tr#ining theory #n$ the useulness o this combin#tion. Another w#y o combining these two $istinct types o tr#ining is to work in the r#ck once or twice weekly #n$ or the other workout $o ull mo-ements. This w#y both types o work will be #$e,u#tely use$ with enough tr#ining time #n$ -olume o worklo#$ to pro$uce most #-or#ble results1 gi-en enough time #n$ swe#t. hile mentioning mentioning the power r#ck in its rel#tionship rel#tionship to incre#sing bo$yweight #n$ muscul#r si+e1 we must mention the $iscretion#ry h#bits necess#ry or success in this type o tr#ining -enture. "ince power r#ck tr#ining uses the $eepest lying muscle ibers in its unctioning tr#ining scope1 it st#n$s to re#son th#t it will be -ery e#sy to o-ertr#in when using the r#ck. To #-oi$ this is not #s e#sy #s #t irst it m#y seem. There is something cont#gious #bout power t#ck work. which in-#$es your -ery soul #n$ you #re #pt to go o-erbo#r$ while working on the r#ck with the en$ result being # $ecre#se o perorm#nce potenti#l #n$ o l#ck o bo$yweight #n$ muscul#r si+e incre#se. Jou Jou simply c#nnot o-ertr#in on the power r#ck #n$ # n$ e5pect to to continue to m#ke g#ins. Jou Jou will h#-e to le#rn to meter out your tr#ining enthusi#sm when working on the r#ck1 i #$$ition#l muscle si+e is wh#t you #re going #ter. #ter. Also1 the gener#lly #ccepte$ theory o working the sticking point the h#r$est o #ny position o #ny e5ercise you $eci$e to $o on the r#ck $oes not #pply in this c#se1 since we #re not p#rticul#rly intereste$ in the sole #c,uisition o power1 but more into g#ining th#t much $esire$ p owerul1 bulky physi,ue with bo$y si+e #n$ m#ssi-eness being p#r#mount in our consi$er#tions.
One -#lu#ble metho$ use$ in the r#ck or or the #c,uisition #c,uisition o si+e #n$ strength is the Theory o imum F#tigue. For liters it #i$s them ,uite ,uickly to incre#se their liting perorm#nces. For the bulk #n#tic1 such # tr#ining metho$ will #i$ you ,uite ,uickly to g#in #$$ition#l si+e throughout the entire bo$y. Jou woul$ h#-e to go g o # long w#y to in$ # more eecti-e metho$ or g#ining useul muscle si+e. This Theory o imum F#tigue will en#ble you to utili+e #n$ $e-elop the si+e o the $eepest set muscle ibers1 which woul$ otherwise lie $orm#nt with the sole tr#ining metho$ology being the b#sic#lly #ccepte$ e5ercise perorm#nces. "ince you will be tr#ining to g#in in muscle si+e1 the set #n$ repetition scheme will h#-e to be up$#te$ or the use o # si+e seeker1 not merely # power seeker. This me#ns th#t the repetitions will be somewh#t higher th#n pre-iously #ccepte$. Let us use # repetition scheme o between si5 #n$ eight repetitions. The number o sets or e#ch section o e#ch mo-ement will $epen$ upon m#ny #ctors. T#ke into consi$er#tion the tot#l worklo#$ #n$ e-#lu#te the #mount o o r#ck tr#ining rom th#t point. !#tur#lly1 !#tur#lly1 i you #re going go ing to $epen$ solely on the r#ck work1 then you will be #ble to st#n$ more -olume o o work $one in the r#ck. (1 howe-er1 you wish to combine r#ck work with regul#r mo-ements1 then the o-er#ll #mount o the r#ck work will h#-e to be re$uce$ in or$er not to o-ertr#in yoursel to # point o ner-ous e5h#ustion. This c#n #n$ h#s h#ppene$ to m#ny #n o-erenthusi#stic tr#inee. (t is -ery e#sy to o-er$o this kin$ o tr#ining $ue to the like#bility o the perorm#nce o b#sic mo-ements with e5tremely he#-y weights. Fin#lly1 we must t#ke into consi$er#tion the pre-ious e5perience o the tr#inee1 beore #ssuming this tr#ining metho$ology. !#tur#lly1 !#tur#lly1 the more pre3worke$ the tr#inee1 the more work he will be #ble to h#n$le without becoming completely e5h#uste$. h#t ( woul$ #$-ise you to $o is to surmise 2ust how much work you will be #ble to comort#bly h#n$le #n$ thri-e #n$ ormul#te your tr#ining routine #roun$ this #ct. As time goes by1 you will be #ble to #$$ # set here #n$ # set there #n$ #s long #s the g#ins g #ins #re coming your w#y1 you will know you #re on the right tr#ck. ith # little p#tience #n$ some thinking on your p#rt1 you y ou will in$ the right #mount o work which will work right or you. (n the ollowing p#ges1 ( will outline or you -#rious sche$ules utili+ing the power r#ck or si+e incre#ses. The irst r#ck routine routine ( #m going to outline or or you in this p#rt o h#pter will be # b#sic1 three $#y per week tr#ining routine with emph#sis on power r#ck work or si+e buil$ing. This un$#ment#l routine will #llow the m#2ority m#2ority o you ellows to begin to get use$ to r#ck work #n$ #lso1 it will be 2ust h#r$ enough or you yo u to begin to grow rom its #pplic#tion. Further on $own the line1 #s it becomes h#r$er #n$ h#r$er or you to continue to g#in in both si+e #n$ strength1 ( will outline more #$-#nce$ metho$s o using the power r#ck1 which will re,uire gre#ter eort #n$ tr#ining tr#ining time1 but which will #i$ you in continuing your #ims #n$ go#ls o incre#sing si+e #n$ strength. For this irst routine we will en$e#-or to couple ull mo-ements with p#rti#l mo-ements in or$er to m#int#in # necess#ry nec ess#ry m#inten#nce o liting #bility #s well #s well3 roun$e$ness o muscle structure #n$ le5ibility. hile the brunt o the work will be $one in the r#ck1 there will be correspon$ing mo-ements to use in which st#n$#r$ b #rbell e5ercises will be utili+e$ to bring #bout the $esires results. The combin#tions o there two types o tr#ining proce$ures will en#ble you to g#in in #n #ll3#roun$ w#y without losing #ny b#sic muscul#r ,u#lities which were origin#lly $e-elope$ through st#n$#r$ e5ercise mo-ements. The results will surprise you1 to s#y the le#st.
ith this irst routine routine we will h#-e to be intereste$ in the #mount o work #s well #s the the intensity o this work1 since we $o not no t w#nt the interme$i#te or beginner tr#inee to become o-ertr#ine$ or this is # m#2or pit#ll in the beginning o such weight tr#ining tr#ining progr#ms. L#ter on1 #ter the tr#inee h#s become #ccustome$ to such worklo#$s1 ht will be better #ble to #$2ust his worklo#$ suit#ble to his #-#il#ble tr#ining energy energy #n$ recuper#bility1 recuper#bility1 which is #s it shoul$ be1 or continue$ progress. 8p until this point1 howe-er1 $o not $e-i#te rom the oregoing routine. Try to be regul#r in your tr#ining h#bits #n$ in your li-ing h#bits1 or these pl#y # m#2or p#rt in the g#ining o muscul#r bo$yweight. Also1 $o not #$$ #nything to this routine1 routine1 s#-e some c#l #n$ #b$omin#l work $one or # ew sets #t the en$ o e#ch workout1 but not to #ny gre#t e5tent. 0ere then is your prim#ry three three $#y power r#ck routine:
&on$#y
Full &o-ements Bench %ress: one set o ten repetitions or # w#rm3up1 then then # set o se-en with he#-ier weights1 then # set o three1 #n$ in#lly three single #ttempts with #roun$ C o your one repetition limit. !ow inish o with our sets o between our #n$ si5 repetitions using #ll the weight you c#n properly h#n$le. Bento-er 'owing: one set o ten or # w#rm3up1 then 2ump to # weight you c#n get between i-e #n$ eight repetitions #n$ with #n$ st#y with this weight or i-e or so sets. %#r#llel ",u#t: one set o ten reps or # w#rm3up1 then 2ump to # set o si5 reps with he#-ier weights1 then in#lly 2ump to # weight which is #irly h#r$ or sets o three three repetitions. Fin#lly1 Fin#lly1 go $own to # weight in which eight reps is possible #n$ st#y with this weight or three sets.
e$nes$#y
%ower '#ck ork ork Bench %ress: use three three positions1 rom the chest1 mi$w#y1 mi$w#y1 #n$ # lockout position. %erorm three sets o between si5 #n$ eight reps or e#ch o these three positions. On the l#st rep o e#ch set hol$ #n$ push #g#inst the top pin or #roun$ si5 secon$s. This will #cti-#te the $eeper muscle ibers #n$ the high rep scheme will c#use gre#ter muscle pump. %ower ",u#t: use three positions1 rom the bottom1 mi$w#y1 #n$ # ,u#rter s,u#t position. %erorm two sets o between si5 #n$ eight reps in e#ch position #n$ be sure to push pu sh #g#inst the top pins on the l#st rep o e#ch o these sets. Jour Jour %#r#llel ",u#t will surely impro-e rom using this routine De#$lit rom Below the nee: this is the b#sic sticking in most $e#$lits. Do threes rom this position in # r#ck. %erorm #roun$ si5 or se-en sets #n$ work up to # m#5imum set o three with #ll the weight you c#n properly h#n$le. This mo-ement will gre#tly strengthen yo ur lower b#ck #n$ hips #s well #s buil$ing gre#ter g re#ter $e#$liting power.
Fri$#y
Full &o-ements mi5e$ mi5e$ with '#ck ork (ncline %ress: i-e sets o between between i-e #n$ se-en reps. "ticking %oint Bench %ress: i-e sets o threes1 pressing in # r#ck rom your p#rticul#r sticking point. This will imme$i#tely incre#se your bench press power. power. Leg %ress: our sets o si5 to eight repetitions. "ticking %oint %ower '#ck ",u#t: i-e sets o threes1 working up to # m#5imum set o three sets rom the sticking point in your
p#rticul#r s,u#tting mo-ement. "houl$er "hrug: i-e sets o eight to twel-e reps using # -ery he#-y weight. "cott "co tt Bench url1 Lying Triceps Triceps E5tension: perorm these two mo-ements in # superset #shion or i-e sets with e#ch mo-ement o e#ch set $one $on e rom eight to ten reps per set. This then is your b#sic power r#ck tr#ining routine. routine. As you c#n see1 i you look this this routine o-er c#reully1 you will see it is ,uite complete in its tr#ining -olume #n$ intensity1 intensity1 yet it is not #s se-ere #s some o the other r#ck progr#ms which the more #$-#nce$ tr#inee will be #ble to incorpor#te with time #n$ persistence. e e couple the ull mo-ements with the r#ck work so #s to incorpor#te the goo$ points o both systems o e5ercise #n$ terminology so #s to incorpor#te the best th#t both orms o tr#ining h#-e to oer. oer. This is # most complete w#y to ulill tr#ining $re#ms #n$ $esires. $e sires. 8pon urther consi$er#tion1 you will $isco-er $isco-er th#t the sm#ller muscle groups h#-e been gi-en #$e,u#te work to c#rry them through this intensi-e tr#ining perio$1 yet the brunt o the work h#s been pl#ce$ on the l#rge muscles o the shoul$er gir$le #n$ the legs #n$ hips. This is so th#t the #mount o si+e g#ine$ will be put in the right pl#ces with the bo$yweight going #ll o-er the bo$y1 gi-ing it # well3roun$e$ well3roun$e$ look with symmetric#l $e-elopment being #n en$ pro$uct. The worklo#$ is #lso suite$ or incre#sing bo$y power #n$ this is #nother b#sic re,uirement o #ny weight g#ining routine1 or it m#kes no sense to g#in #$$ition#l si+e i this si+e is not couple$ with #$$ition#l power. By working the m#2or muscle structures o the bo$y ,uite h#r$1 you #re gu#r#ntee$ to buil$ us#ble power #long with your incre#se$ physic#l si+e. The #rms #n$ c#l-es will grow somewh#t1 rom the intensity #n$ -olume o the work pl#ce$ on the l#rger muscle structures1 by no me#ns will they rem#in #t # st#n$still or worse yet1 shrink. As long #s we work the b#sic muscle group e5ercises the h#r$est with the most consi$er#tion1 the sm#ller groups will co#st #long #n$ go #long or the ri$e1 so to spe#k. As we mentione$ mentione$ e#rlier1 e#rlier1 there #re more more intense metho$s o tr#ining on the power r#ck #n$ the ollowing routine is # goo$ e5#mple o such # routine with its -olume #n$ intensity incre#se$ the point o the irst three $#y r#ck routine. This will be necess#rily be # our $#y tr#ining routine1 since we will be perorming both h#r$er work #n$ # gre#ter #mount o work. This me#ns th#t we will h#-e to incre#se the tr#ining $#ys so th#t e#ch e #ch section will be tr#ine$ twice per week1 but much h#r$er #n$ more thorough th#n $one beore. (n the long run1 we will be tr#ining h#r$er1 yet we will be resting resting more rom e#ch type o e5ertion. The ollowing routine will re,uire # soun$ nutrition#l b#sis or complete success. Jou Jou #re going to be e5pen$ing immense #mounts o ner-ous #n$ physic#l energy #n$ the en$ pro$uct is suppose$ to be incre#se$ bo$yweight #s well #s incre#se$ power1 so be sure to ollow the $iet#ry recommen$#tions which will be liste$ or you in the in#l section o this ch#pter. Try Try to in$ the time e#ch $#y $ #y or # h#l hour n#p1 or # ew iteen minute bre#ks throughout the $#y in or$er to #i$ yoursel in muscul#r recuper#tion. Also1 try to m#int#in # tr#n,uil min$ throughout this tr#ining progr#m1 especi#lly since you #re trying to g#in in bo$yweight #n$ e-eryone knows th#t # high strung person usu#lly is #n un$erweight person. Try to m#int#in # positi-e ment#l #ttitu$e tow#r$s the #mount o work you #re going to h#-e to $o1 bec#use there is going to be plenty o it to get use$ to e #re going to couple the mo-ements once #g#in so #s to m#int#in # ine b#l#nce between p#rti#l mo-ement proiciency #n$ #ctu#l liting inesse1 but in this routine the r#ck work will be o optimum import#nce. The ree mo-ements will be only or muscle
stimul#tion #n$ not or the #c,uisition o strength. For this1 we will $epen$ on the power r#ck. ( woul$ #lso #$-ise #$$ition#l stom#ch work on the o $#ys when you #re not tr#ining on the r#ck1 so #s to strengthen the #b$omen #n$ m#int#in # trim w#istline while g#ining in si+e #n$ power. ( woul$ nor #$-ise #ny #$$ition#l b#rbell work beyon$ the #mount o work ( #$-ise here in this routine1 or i gi-en h#l # ch#nce1 ch #nce1 it will pro-e to be most complete within itsel. A$$ition#l A$$ition#l work with the b#rbell woul$ only o nly hin$er your ultim#te progress. 0ere then is your our $#y routine on the power r#ck: &on$#y #n$ Thurs$#y %#rti#l "t#n$ing %ress: %ress: rom below the chin to to top o the he#$. %erorm eight eight sets o i-e to se-en repetitions1 working up to # m#5imum set o i-e repetitions. On the in#l rep o e#ch set push #g#inst the top pin or si5 to eight secon$s. Bench %ress Lockouts: rom three ,u#rters o the chest to lockout. %erorm si5 to eight sets o our to si5 repetitions with the l#st set being the he#-iest weight you c#n h#n$le or si5 repetitions. On the l#st rep o e#ch set push #g#inst the top pin or #n #$$ition#l si5 to eight secon$s. De#$lit From Below nee: perorm si5 to eight sets o three repetitions1 working up to the m#5imum set o three reps on the l#st set. %rone 0ypere5tensions: i-e to se-en sets o eight to twel-e repetitions using bo$yweight #s the resist#nce #n$ l#ter #$$ing weight behin$ the neck. As you c#n see1 this irst h#l o our our $#y routine is ,uite complete in the #mount o work perorme$ or the chest #n$ shoul$ers with #$$ition#l work being inclu$e$ or the lower b#ck region. Tues$#y #n$ Fri$#y %#rti#l ",u#ts: position the b#r #t your sticking sticking point #n$ work up to eight sets sets o three three to i-e repetitions1 using #ll the weight possible or the in#l set o i-e. Front ",u#ts: perorm between i-e #n$ se-en sets o three to i-e repetitions with the in#l set being the he#-iest weight you c#n properly h#n$le. Bento-er B#rbell 'owing: i-e to se-en sets o si5 to eight repetitions using #ll the weight yo u c#n properly h#n$le. he#ting h e#ting B#rbell url: i-e to se-en sets o eight to twel-e reps using #ll the weight possible #n$ slowly lowering the b#r on the $escent p#rt o e#ch repetition. lose rip Bench %resses: i-e to se-en sets o i-e to se-en repetitions using #ll the weight possible or e#ch #n$ e-ery set #ter w#rming up or the irst two sets with # lighter weight. h#t we h#-e trie$ trie$ to $o within within this routine routine is to #cti-#te the $eepest ibers with with #n o-erb#l#nce o r#ck work1 while #t the s#me time #$e,u#te #mounts o work #re inclu$e$ or the #$2#cent muscle groups so th#t muscle sh#pe is m#int#ine$. e h#-e e-en m#ke sure th#t this power work in the r#ck woul$ be sure to c#rry itsel o-er to the regul#rly perorme$ mo-ements so we h#-e e-en inclu$e$ the lose rip Bench %ress so #s to m#int#in # cert#in #mount o bench be nch pressing #mili#rity. #mili#rity. oupling this with the he#-y he#- y p#rti#l bench presses in the r#ck shoul$ c#use not only si+e g#ins but # c#rrying o-er power eect #s well. For the s,u#t1 while we h#-e not inclu$e$ the #ctu#l ull s,u#t1 we h#-e concentr#te$ on the sticking point o the s,u#t in the r#ck #n$ it woul$ t#ke # -ery
short time to #c,u#int our muscles b#ck to the competiti-e m#nner o s,u#tting with b#cklog o work which we h#-e perorme$ here in this routine. Let us not orget th#t the Front ",u#t is ,uite # leg $e-eloper #n$ ( #m sure by b y inclu$ing this mo-ement with the sticking point s,u#ts the eect on the %ower ",u#t shoul$ more th#n m#ke itsel elt. "ince the sticking point o the $e#$lit is ust below the knee1 we h#-e concentr#te$ on this position or our r#ck work or the $e#$lit. To be sure1 your $e#$lit will incre#se with enough tr#ining time #n$ p#tience. ( you check out the routine more closely1 you will see th#t the number o sets h#-e been incre#se$ in comp#rison to the irst routine ( liste$ or you #n$ it is rom this incre#se th#t y ou will be more #$-#nce$ #n$ # n$ con$itione$ when inishe$ tr#ining or #ny length o time on this routine. 8pon gr#$u#tion rom this type o routine on the power r#ck you will be re#$y or the #$-#nce$ r#ck work1 which will combine both ull #n$ p#rti#l mo-ements using the Theory o imum F#tigue #n$ isometric o-erlo#$s1 in con2unction with orce$ repetition tr#ining. Fin#lly1 by the time you h#-e inishe$ with this initi#l our $#y per week r#ck routine1 you will be re#$y or the elite system o power r#ck tr#ining. hen this time time or tr#ining tr#ining con-ersion comes #roun$ ( w#nt you to get yoursel yoursel re#$y or the h#r$est #n$ most se-ere type o work your bo$y will e-er be #ske$ to perorm. Be sure th#t the $iet#ry en$ o your liestyle is most complete #n$ the -it#min #n$ miner#l ingestion #s well #s protein supplement#tion is #t #n #ll3time high1 or you will nee$ to h#-e #t your $ispos#l #ll the possible #i$s to en#ble you to urther yoursel yo ursel #long the go#ls #n$ #ims o this section #n$ ch#pter. ch#pter. The kin$ o work you y ou will be $oing will be the h#r$est #n$ most tiring o #ll. This routine will will re,uire tr#ining tr#ining i-e $#ys per week. Beore un$ert#king this routine1 routine1 rere#$ the section in pre-ious ch#pters on o n isometric contr#ction1 orce$ repetition tr#ining1 #n$ the Theory o imum F#tigue1 or you will be utili+ing utili+ing #ll three o these metho$s within the r#mework o this routine. &ost men will shy #w#y rom this routine1 s#ying th#t it is too intense #n$ -oluminous or the #-er#ge m#n to m#ke g#ins on. They #re right. (t is not or the me$iocre liter. But until you #llow yoursel to #ttempt such # routine1 you will ne-er know 2ust how #r your p#rticul#r potenti#l will t#ke you. Besi$es1 you will be trying to g#in weight while using this routine1 so it will not be so h#r$ #s it #t irst m#y seem. Must gi-e it # try #n$ see how your progress comes #long #ter the irst si5 weeks or so. Let your conscience be your gui$e #s to how long to st#y on this routine. &on$#y B#ck ork ork Bench %ress Top Top Lockout %osition: i-e sets o three reps working up to # m#5imum set o three. "t#n$ing %ress1 rom the c l#-icle to eye le-el: i-e sets o threes1 working up to # m#5imum triple. De#$lit From Below nee: i-e $oubles working up to # he#-y $ouble using goo$ style #n$ techni,ue. Bento-er B#rbell 'ows: i-e sets o i-e reps1 orcing out #n #$$ition#l two or three reps per set through che#ting the l#st ew reps up.
Tues$#y
Free eights eights %#r#llel ",u#ts: i-e sets o eight to to ten reps1 working up to the he#-iest set o ten. Leg %resses: our sets o eight to twel-e reps orcing out #$$ition#l 6burns7 #t
the en$ o e#ch set. (ncline Dumbbell urls: our to si5 sets o si5 to eight repetitions. lose rip Bench %ress: our to si5 sets o eight reps using # knurling wi$e grip.
e$nes$#y
(sometrics Bench %resses: #ter w#rming up1 perorm i-e isometric contr#ctions contr#ctions rom the sticking point in the bench press. E#ch contr#ction shoul$ t#ke between si5 #n$ eight secon$s. %#r#llel ",u#t: #ter # w#rm3up1 rom the sticking point1 use i-e isometric contr#ctions or si5 to eight secon$s e#ch. De#$lit: i-e single contr#ctions o si5 secon$s e#ch rom the sticking point #ter # w#rm3up. Thurs$#y Free eights eights (ncline B#rbell %ress: %ress: our to si5 si5 sets o our to to si5 reps1 working up to # he#-y set o our. Bento-er B#rbell 'ow: our to si5 sets o i-e to se-en reps using me$ium he#-y weight. %rone 0ypere5tensions: our to si5 sets o eight to ten reps using bo$yweight #lone. Bre#thing ",u#ts: two sets o iteen to twenty reps using bo$yweight on the b#r. T#ke our or i-e $eep bre#ths between e#ch rep.
Fri$#y
Free eights eights Bench %ress: i-e i-e sets o our to si5 reps using the he#-iest weighty possible #ter # w#rm3up. %ress Behin$ !eck: i-e sets o i-e i-e to se-en reps using the he#-iest weight possible #ter # w#rm3up. "cott Bench urls: our sets o eight to twel-e reps or # complete pump o o #rms. Lying Lying Triceps E5tension: our sets o eight to twel-e reps with # me$ium3he#-y weight. As ( mentione$ e#rlier1 e#rlier1 this is ,uite # routine1 both in in its se-erity #n$ in its -olume #n$ completeness. Do not be #r#i$ o it1 nor become too compl#cent in your #ttitu$e tow#r$s it. (t will work i it is couple$ with intensi-e $iet#ry consi$er#tion #n$ proper ment#l #ttitu$e #n$ tr#ining recepti-eness. ork ork your w#y into it gr#$u#lly1 #n$ see wh#t it c#n co or you. The mo-ements #re b#sic #n$ the metho$ology in-ol-e$ is complete #n$ most eecti-e or the m#2ority o c#ses coming into cont#ct with it. i-e yoursel h#l # ch#nce #n$ see wh#t it c#n #n$ will $o or you.
Variou 'eigh! Gaining Rou!ine
The g#ining o #$$ition#l bo$yweight #n$ the weight itsel1 being useul in the urther #c,uisition o physic#l strength1 is # topic o gre#t $iscussion #n$ m#gnitu$e. "e-er#l weight tr#ining #uthors #n$ writers h#-e $welle$ upon this sub2ect or m#ny1 m#ny ye#rs with their #ims being to help the $uly un$erweight tr#inee g#in enough bo$yweight to begin to $e-elop # more rugge$ly $e-elope$ r#me #n$ muscul#ture or the #c,uisition o #$$ition#l muscul#r bulk #n$ power through #$$ition#l tr#ining #n$ e5ercise.
There is # b#sic $ierence between regul#rly #ccepte$ #ccepte$ bulk #n$ power routines which #$-#nce$ #n$ semi3#$-#nce$ liters #n$ bo$ybuil$ers m#y ollow to urther $e-elop their r#mes #n$ the kin$ o tr#ining we #re t#lking #bout here #n$ now. For the truly un$erweight m#n1 the pre$ic#ment he m#y in$ himsel in is one o gre#t rustr#tion #n$ mist#ken notions. First o #ll1 he c#n be b e so un$erweight th#t he #ppe#rs #s # skeleton to the n#ke$ eye o the obser-er1 yet be p#unchy #n$ l#bby in cert#in #re#s o the bo$y $ue to l#ck o #ny re#l pre-ious e5ercise #n$ complete l#ck o muscle tone or sh#pe. There is # gre#t $ierence between this type o tr#inee #n$ #n interme$i#te bo$ybuil$er o liter intereste$ in 6bulking up7 # ew #$$ition#l poun$s or incre#se$ muscul#r si+e #n$/or power. For the truly truly un$erweight m#n1 the #c,uisition o # he#-ier bo$yweight is o the utmost import#nce. hether or not #ll these poun$s #re o soli$1 sh#pely muscle is not the m#in consi$er#tion #t this point1 or this 6tightening up7 c#n be #ccomplishe$ much l#ter on1 #ter # b#sic r#me is $e-elope$. One o thee most import#nt things to be consi$ere$ in such # situ#tion is the complete recuper#tion o the muscul#r system between e#ch #n$ e-ery workout. hen you #re re#lly trying to g#in #$$ition#l bo$yweight: $o not o-ertr#in Jou #re not in the s#me situ#tion #s other tr#inees with your p#rticul#r problem. Jou Jou c#nnot hope to #$$ gre#tly to your bo$yweight i you work too long #n$ too h#r$. This #$-#nce$ tr#ining i$eology c#n come l#ter on in your tr#ining scheme when you g#-e in#lly #rri-e$ #t your new bo$yweight #n$ the muscul#r si+e h#s begun to show through. At the present time time rest #$e,u#tely #n$ then grow Try to to remember th#t when you #re trying trying to #$$ gre#tly gre#tly to your bo$yweight1 your entire liestyle #n$ bo$ily unctions must be ge#re$ to oper#te unite$ or such # physic#l tr#nsorm#tion will not be possible. p ossible. To To o-erwork without proper or complete recuper#tion is like #sking yoursel to run in two $irections # t the s#me time it is # physic#l impossibility. impossibility. To To be sure1 to work out h#r$ #n$ regul#r is -ery import#nt1 but not #t the e5pense o recuper#tion1 #t le#st not when you #re trying to g#in #$$ition#l bo$yweight. Better to h#-e two hoo$ h#r$ workouts per week #n$ recuper#te ully rom these1 th#n to try to workout #lmost e-ery $#y #n$ be continu#lly tire$ #n$ run $own. (n this situ#tion you woul$ prob#bly run into -iruses #n$ col$s1 etc.1 #n$ the en$ result woul$ be # short l#yo rom tr#ining e-ery i-e o se5 weeks1 $ue to illness #n$ o-erwork. "o who is ki$$ing whomG eight eight tr#ining is not like other tr#ining #n$ you c#nnot #n$ shoul$ shou l$ not orce the bo$y to oper#te o per#te outsi$e its n#tur#l limits #n$ still e5pect time #n$ energy to t#ke the pl#ce o common sense. The proper selection selection o e5ercise mo-ements is #lso o the utmost import#nce import#nce #n$ necessity. necessity. (t is import#nt in th#t this is not n ot # muscle sh#ping perio$ in your tr#ining. Jou Jou #re not trying to work #$$ition#l $ensity1 $einition1 #n$ roun$ness #t this p#rticul#r tr#ining perio$ in your lie. h#t you h#-e to be prim#rily concerne$ with #t this time is the #$$ition o e5tr# bo$yweight which through tr#ining c#n be m#$e into useul1 unction#l muscle. To To work with muscle sh#ping mo-ements #t this time woul$ be # complete w#ste. To To worry #bout how much you m#y be shiting $uring b#rbell curls is not sensible in the le#st. At le#st not when trying to g#in e5tr# bo$ yweight. "tick to # b#sic muscle group e5ercises when trying to #$$ those e5tr# poun$s to get stronger1 stronger1 only your set #n$ repetition scheme will be somewh#t $ierent in scope $ue to # $ierent #im #n$ go#l. ( #lso woul$ not recommen$ to ollow the #ccepte$ style on these powerlits1 since these styles #re or shiting the most weight1 not or working the muscles the
h#r$est w#y possible. By using b#sic mo-ements #n$ # me$ium repetition scheme1 #long with -ery strict e5ercise perorm#nce1 you will be gu #r#ntee$ bo$yweight results1 pro-i$ing the $iet is ollowe$ correctly #n$ regul#rly. regul#rly. e sh#ll now en$e#-or to outline or or you # ew weight tr#ining g#ining routines which c#n be ollowe$ ,uickly #n$ e#sily by the #-er#ge un$erweight tr#inee who is intereste$ in g#ining #$$ition#l bo$yweight with the e5tr# weight #$$ing to his o-er#ll power. Our irst weight g#ining routine will be # three $#y per week routine in which we will try to co-er most #$e,u#tely the muscle groups most responsible or bo$yweight g#ins #n$ the e5ercise mo-ements regul#rly use$ to pro2ect these #ims. &on$#y %#r#llel ",u#ts: begin with one set set o ten repetitions or # w#rm3up1 then then 2ump to # weight which permits between eight #n$ twel-e repetitions #n$ perorm our sets with this weight. Try to perorm this mo-ement prim#rily with the legs #n$ not with the b#ck1 #s the powerliters $o. Do not be so concerne$ with the weight on the b#r #s with correct e5ercise style #n$ techni,ue. &e$ium rip Bench %ress: t#ke one set o ten or # w#rm3 up1 then go to the m#5imum weight possible to between our #n$ si5 repetitions #n$ use this weight or our sets. Do not #rch or bounce the b#r $uring your workout #n$ concentr#te on working the upper bo$y thoroughly #n$ correctly. correctly. Do not che#t on this mo-ement. Bento-er B#rbell 'owing: use # rel#ti-ely close grip on the b#r #n$ pull the b#r into the stom#ch inste#$ o into the chest. Begin with one set o ten or # w#rm3up #n$ then 2ump to # m#5imum poun$#ge or i-e repetitions #n$ use this weight or between three #n$ i-e sets. Merking the weight will not grow l#rger l#rger muscles. e$nes$#y (ncline B#rbell %ress: %ress: One set o ten reps or # w#rm3up1 w#rm3up1 then 2ump to to the he#-iest weight possible or si5 reps #n$ st#y with this weight or our #$$ition#l sets. Be sure to lower the b#r correctly #n$ slowly #n$ $o not bounce the weight o your chest $uring the repetitions. Bent Legge$ De#$lit: Begin with one set o ten reps. Then 2umpo to # set o o se-en reps. Fin#lly1 use # weight or our sets o three repetitions1 $one slowly #n$ correctly. correctly. he#ting B#rbell urls: #ter # complete w#rm3up o sets with light weights or # ew repetitions1 2ump the weight to # poun$#ge which you h#-e to use some bo$y momentum to #i$ the b#r in getting to the shoul$ers. 'esist slowly on the $ownw#r$ mo-ement o the b#r to urther work the muscles. 8se # weight you c#n h#n$le or i-e sets o between i-e #n$ se-en repetitions. Triceps Triceps %ress$own on L#t chine: #ter # ew sets o ten or # w#rm3up1 2ump the poun$#ge to # m#5imum weight or between i-e #n$ se-en sets o between i-e #n$ se-en repetitions. These sets #n$ repetitions shoul$ be $one slowly #n$ strictly or proper muscul#r congestion. Fri$#y eighte$ %#r#llel B#r Dips: we sh#ll perorm between i-e #n$ se-en sets o this this e5ercise with # weight which will permit between i-e #n$ se-en repetitions. First1 we woul$ $o one on e or two weightless sets or # w#rm3up. hin 8ps ith ith eight: eight: use #
me$ium grip with the p#lms #cing #w#y rom you. Ater # set or two without weight or # w#rm3up1 2ump to # weight we ight you #re c#p#ble o h#n$ling h #n$ling or i-e to se-en sets o between i-e #n$ se-en repetitions. "tretch ully #n$ completely between e#ch #n$ e-ery repetition so #ss to thoroughly work #n$ then congest the upper b#ck #n$ shoul$er muscles. Bre#thing ",u#ts: using # weight which you c#n get out ten repetitions with1 perorm twenty reps or one set #n$ bre#thing our o i-e times between e#ch repetition. Do not ho below p#r#llel in this e5ercise #n$ $o the e5ercise e 5ercise with # me$ium oot pl#cement #n$ # r#ther high b#r pl#cement on the shoul$ers. This is to en#ble you to $e-elop both st#min#1 # better met#bolic r#te which will stimul#te urther weight g#ins #n$ in#lly1 the lower thigh $e-elopment which will boggle the #-er#ge onlooker4s min$ The be#uty o this three $#y per week routine lies within the #mount o work $one or e#ch m#2or bo$yp#rt #n$ the #mount o rest between workouts th#t is # or$e$ the tr#inee. (n this situ#tion where the tr#inee is not #$-#nce$ enough to work out more re,uently th#n three times per week1 the #mount #n$ intensity o the worklo#$ h#s been c#reully prep#re$ or you so #s to #cilit#te complete reco-ery within the r#mework o the #llotte$ tr#ining time. There #re other ro#$s le#$ing to the s#me go#l1 howe-er1 #n$ beore this section o h#pter is o-er1 we sh#ll en$e#-or to $igress urther into these possibly useul tr#ining metho$s. This w#y mo m#tter wh#t con$ition you m#y in$ yoursel in1 you will h#-e more th#n one choice or $e-eloping #$$ition#l bo$yweight #n$ with persistent tr#ining1 #n incre#se o bo$y power. power. Depen$ing upon your c#p#bility to recuper#te rom h#r$ physic#l e5ertion #n$ #lso1 $epen$ing upon how much #ctu#l tr#ining time you c#n #llow yoursel1 the w#ys or incre#sing your o-er3#ll bo$yweight #n$ me#surements #re -#rie$ #n$ m#ny. For the interme$i#te interme$i#te tr#inee who h#s # #irly rugge$ constitution1 the ollowing our $#y tr#ining routine will be o gre#t beneit1 shoul$ he c#re to try it or # ew months without 2umping rom one kin$ o routine to #nother. #nother. e e h#-e once #g#in chosen set #n$ repetition sche$ules which h#-e shown to c#use r#pi$ bo$yweight incre#ses or the m#2ority o tr#inees1 $epen$ing upon their $esire #n$ their tr#ining e$uc#tion. The p#rticul#r mo-ements #re #mong the best or g#ining bo$yweight #n$ the o-er#ll worklo#$ is more th#n #$e,u#te or subst#nti#l weight g#in or the m#2ority o tr#inees. L#ter on in this ch#pter we sh#ll get into -#rious menus #n$ $iet#ry h#bits h#b its or g#ining bo$yweight which will be prim#rily unction#l muscul#r m#ssi-eness #n$ not sot1 sot1 l#bby #n$ entirely useless Be sure to #$here to these $iet#ry h#bits #n$ tips since they h#-e h# -e been g#there$ rom the #rchi-es o the tr#ining worl$4s worl$4s gre#test liters1 bo$ybuil$ers1 #n$ bulk #n#tics1 men whom we #ll #$mire #n$ respect. Jou Jou will not be t#king #ny ch#nces i you ollow the $irections ( #m #bout #bou t to outline or you. 0ere then is your weight g#ining our our $#y per week tr#ining routine: &on$#y #n$ Thurs$#y 8pper Bo$y ork ork &e$ium rip Bench %ress: one or two sets sets or # w#rm3up1 then 2umping to #ll the weight you c#n possibly or our o i-e sets o si5 to eight reps. reps. %erorm these repetitions slowly #n$ correctly without #rching the lower b# ck or r#ising the hips o the bench. The use o me$ium grip work will work the m#2ority o the upper
bo$y muscles ,uite h#r$ while #t the s#me time will #i$ in g#ining #$$ition#l power through the e5tr# weight g#ins. Fl#t Bench Flyes: use # me$ium he#-y weight #n$ perorm our o i-e sets o between i-e #n$ se-en repetitions using # slow metho$ic#l metho$ic#l style1 concentr#ting on re#lly stretching the upper bo$y muscles. Bento-er B#rbell 'owing: use # close grip #n$ bring the b#r into the stom#ch1 not the chest1 so th#t # more complete stretching o the upper b#ck muscles will be #ccomplishe$. ( shoul$ #$-ise i-e to se-en sets o between i-e #n$ #n $ se-en repetitions1 using the he#-iest possible weights or the in#l three sets. L#t chine %ull$owns: use # wi$e grip #n$ pull the b#r $own to the chest1 not behin$ the neck. ork ork or our sets o ten to twel-e repetitions. %ress Behin$ !eck: try or i-e to se-en sets o i-e to se-en repetitions1 using the he#-iest possible weights or the in#l three sets. Altern#te Forw#r$ '#ise: ork ork up to our sets o between ten #n$ twel-e repetitions. Do this mo-ement slowly #n$ strictly1 strictly1 with -ery little bo$y swinging #n$ motion. This mo-ement will re#lly out the $eltoi$s1 gi-en enough time #n$ swe#t #n$ work. (n checking out the #orementione$ routine1 or the upper bo$y you c#n see th#t or e#ch o the two tr#ining $#ys there w#s #n incre#se in o-er#ll worklo#$ #s comp#re$ to the irst three $#y per week routine. This is bec#use you will only be tr#ining the u pper bo$y two times per week #n$ e-en though the lower bo$y #n$ the #rms will be worke$ #n #$$ition#l $#ys1 the o-er#ll eect is gre#ter time or e#ch in$i-i$u#l muscle group to reco-er rom the e5ercise motions #llotte$ them. This will me#n th#t in essence1 you will be tr#ining more but recuper#ting better. better. This will #i$ you in g#ining more bo$yweight #n$ the #mount o work or the use$ muscles will be gre#t enough to m#ke the bo$yweight g#in prim#rily muscul#r. muscul#r. The secon$ h#l o this our our $#y # week routine is liste$ rot you below. below. On these two $#ys you will be tr#ining the legs #n$ the upper #rms. 0ere then is the secon$ h#l o your routine: Tues$#y #n$ Fri$#y Legs %#r#llel ",u#ts: on one $#y work out with with two or three sets o twel-e #n$ iteen iteen repetitions using # #irly light weight1 but concentr#ting prim#rily on keeping e5cellent style #n$ techni,ue. On the other s,u#tting $#y work up to # he#-y set o three or our reps #n$ st#y with this weight until three sets o i-e reps c#n be $one. On both s,u#tting $#ys1 inish up the leg work with the ollowing mo-ement: Leg %resses: try or our sets o eight to twel-e reps using #ll weight possible. "ti Legge$ De#$lits: three sets o twel-e to iteen repetitions using # me$ium weight #n$ concentr#ting on proper e5ercise style. %rone 0ypere5tensions: three sets o twel-e to iteen repetitions using #t irst only bo$yweight1 #n$ l#ter on #$$ition#l or #$$e$ resist#nce. Arms he#ting he#ting B#rbell urls: use # slight slight swing to get the weight into orbit #n$ then use sheer #rm strength or inishing the repetitions. Try or i-e sets o eight to ten repetitions using # re#lly he#-y weight. Be sure to work this mo-ement h#r$ since it will re#lly bulk up your #rms. (ncline Dumbbell urls: try or our sets o between si5 #n$ eight repetitions using # me$ium he#-y resist#nce #n$ working or proper e5ercise style. Lying Triceps Triceps E5tensions: $o this mo-ement slowly #n$ correctly or best results. Try or i-e sets o between eight #n$ ten repetitions using # me$ium weight #n$ proper e5ercise style. "t#n$ing Triceps E5tension: try or our sets o between si5 #n$ eight repetitions using me$ium he#-y resist#nce #n$ proper e5ercise style.
As c#n pl#inly pl#inly be seen1 this secon$ h#l o the our $#y # week routine is by no stretch o the im#gin#tion e#sy. e#sy. Jou Jou #re going to h#-e to le#rn to work h#r$ in or$er or the #mount o weight you will be g#ining to be prim#rily muscle. Jou Jou $o not w#nt solely inl#te$ tissue or this type o $e-elopment will liter#lly shrink #n$ -#nish without const#nt stimul#tion. The kin$ o tr#ining outline$ here or you will #i$ you in getting he#-ier #n$ more m#ssi-e. (t will not #llow you to get #t. e now get into into tr#ining or those oolh#r$y souls who #re re#lly re#lly #n#tic#l #bout incre#sing muscul#r bulk #n$ power1 #n$ will go to #ll en$s to #tt#in this go#l. They h#-e the time #n$ $esire to tr#in #lmost ee-ery -ery $#y. To To be sure1 men such #s %#ul % #ul An$erson #n$ Doug 0epburn h#-e use$ u se$ this se-ere system o tr#ining when trying to lit new recor$s #n$ g#in in bo$yweight1 bec#use this type o e-ery$#y routine len$s itsel ,uite will to # power routine1 since most mo-ements will be $one only once per week1 or so1 #n$ there will be plenty o work. (t shoul$ be ob-ious to you th#t i you #re going to tr#in with he#-y weights i-e or si5 $#ys per week. then your $iet #n$ your tr#ining lo#$ #n$ intensity will h#-e to be monitore$ ,uite closely or best results. An incre#se in tr#ining lo#$ m#y #t irst seem within re#son1 yet with #$$ition#l tr#ining time #n$ energy1 you m#y in$ yoursel slowly becoming ,uite st#le. ( this h#ppens1 it is time to either lesson lesson the #mount o work $one $#ily or re$uce the number n umber o workouts1 or in some situ#tions $o both or the goo$ o the entire scope o the routine. Do not eel th#t tr#ining #lmost e-ery $#y will h#mper your g#in in bo$yweight. This is not true #n$ in most c#ses this $#ily tr#ining1 i not o-erly long #n$ e5cessi-e1 will en#ble you to g#in prim#rily muscle with -ery little #t being #ccumul#te$ $uring the e5periment #n$ the o-er#ll eect is # more m#ssi-e1 more p owerul you. To To be sure1 you will h#-e to keep # close check on the #mount o work you #llow yoursel to $o on #ny gi-en $#y1 since this will m#ke up the week4s worklo#$ #n$ by o-er$oing it or one or two $#ys the rest o the week will suer bec#use the recuper#tion potenti#l o the muscles will be o-erlooke$. (n this $#ily routine it is not the number o sets th#t count1 but the strictness o the mo-ements #n$ how h#r$ e#ch set is this is wh#t counts. "ince you will be tr#ining #lmost e-ery $#y1 the muscles will rem#in #irly pumpe$ $uring the entire tr#ining week #n$ this will en#ble them to grow in si+e since the slight pump will be reconstitute$ e-ery $#y #n$ hence the bloo$ #n$ the nutrients will be coursing through the muscles $#ily1 le#$ing to #st growth response. !#tur#lly1 such #n un$ert#king will h#-e to be #i$e$ with proper nutrition#l consi$er#tions #n$ in the ne5t section o this ch#pter ( will outline outline or you -#rious $iet#ry consi$er#tions #n $rinks #n$ sn#cks which h#-e worke$ or me #n$ or other men intereste$ in #st si+e #n$ power $e-elopment #n$ liting #bility. "ince ( #m by no me#ns # ch#mpion1 ( eel th#t my i$e#s h#-e merit or you1 the #-er#ge tr#inee1 since we #re both in the s#me bo#t1 #s it were1 To listen to # ch#mpion is not #lw#ys the w#y to go1 since he is oper#ting rom # gre#ter genetic potenti#l th#n you #n$ ( #n$ wh#t will work or him $oes not h#-e to work or you #n$ me. ny times it is the #-er#ge liter who c#n help #nother ellow m#ke it to the top #ster #n$ e#sier through his own p#st mist#kes. To ollow # si5 si5 $#y per week tr#ining routine #n$ #t the s#me time try to to g#in $r#m#tic#lly in bo$yweight incre#ses is no e#sy m#tter. m#tter. First o #ll1 you must be sure th#t the $iet you #re ollowing is complete #n$ high enough in c#lories #n$ protein to ensure
enough m#teri#l or you to grow on. Jou Jou #lso must see to it th#t on e#ch $#y you h#-e h#- e time to rel#5 #n$ t#ke it e#sy or # ew hours or so1 in or$er to #i$ you in recuper#ting recupe r#ting rom this gross #mount o work. (n short1 your entire lie must re-ol-e #roun$ your tr#ining i you #re to succee$ with this tr#ining i$e# #n$ metho$ology. A simple w#y to ormul#te such # routine is to $eci$e the -#rious mo-ements you inten$ on using or your routine #n$ then set # minimum #mount o work e#ch $#y or e#ch mo-ement. Accor$ing to how regul#rly you #re g#ining1 simply #$2ust the #mount o worklo#$ to suit your r#te o progress. (n other wor$s1 the more you g#in1 the gre#ter the $#ily worklo#$ the slower you recuper#te the less you #llow yoursel to $o. Ater # short while e5perimenting #s to how much #n$ o wh#t mo-ements you will be working1 you will in$ the right work rom there. Only time #n$ p#tience will gi-e you these #nswers. As # choice o correct mo-ements to employ1 employ1 ( woul$ #$-ise #$-ise the ollowing ollowing b#sic1 muscle group e5ercises #s # b#sis or # soun$ choice: Bench %resses1 urls with # B#rbell1 Lying #n$ "t#n$ing Triceps E5tensions1 (ncline %resses1 Bento-er B#rbell 'owing1 Bent Legge$ De#$lits1 De#$ lits1 %#r#llel ",u#ts1 Front ",u#ts #n$ Leg %resses1 "t#n$ing %resses1 "e#te$ %resses #n$ %resses Behin$ the !eck c#n #lso #lso be employe$1 i you so wish. All these mo-ements #re useul #n$ will work or you #s #r #s the #$$ition o bo$yweight1 muscul#r si+e #n$ o-er#ll power #re concerne$. ( you #$here to these mo-ements1 you will become # much he#-ier #n$ stronger m#n. As # in#l in#l suggestion in setting up this this type o speci#li+e$ weight g#ining g#ining routine1 let me $igress # bit urther. ( woul$ #$-ise you to begin with two or m#ybe three mo-ements per $#y with no p#rticul#r mo-ement being $one more th#n once o twice per week. This will help you see th#t you $o not work the s#me #-ore$ muscle groups #t the e5pense o the lits #n$ muscle groups which you person#lly $o not like #s much. By limiting the re,uency o #ny p#rticul#r lit or e5ercise1 yo u will be orce$ to -#ry your you r routine $#ily1 $#ily1 in or$er not to repe#t yoursel y oursel #n$ to see to it th#t your e5ercise choices #re well roun$e$. (n the beginning use use # r#ther low number o sets ot e#ch mo-ement. Let us use si5 sets or e#ch mo-ement #s #n e5#mple. !ow1 $epen$ing upon the r#te o impro-ement1 you will g#uge your set incre#ses by the #mount o weight you g#in #n$ the e#se in which you recuper#te rom the initi#l worklo#$. This w#y will gu#r#ntee th#t yo u $o not o-ere5ten$ yoursel while trying to g#in bo$yweight. (t will #lso he lp you rom o-ertr#ining1 whether it is $eliber#te or not. 0ere is # s#mple si5 $#y routine or bo$yweight g#in: &on$#y: Bench %ress1 %#r#llel ",u#t1 url. Tues$#y: De#$lit1 Bento-er 'owing1 Lying Triceps %ress. e$nes$#y: (ncline %ress % ress #n$ he#ting urls. Thurs$#y: Front ",u#t1 "t#n$ing %ress. Fri$#y: "t#n$ing Triceps E5tension1 Bento-er 'owing. "#tur$#y: Bench %ress #n$ Full ",u#ts. As ( mentione$ e#rlier1 begin with only # ew sets o this #n$ th#t #n$ work up the -olume #n$ the intensity #s time #n$ progress permits. Do not $o $oubles or singles #t this time1 or this #mount o work will not work well with too high # $egree o intensity. Try to work with me$ium repetitions1 let us s#y1 between si5 #n$ eight sets o i-e to se-en repetitions or most mo-ements. On the leg wo rk1 you might wish to go # bit high1
let us s#y1 up to twel-e or so repetitions. Jou Jou will h#-e to be the 2u$ge #s to how #r to go. (t is re#lly up to you. Jou Jou #re the one in ch#rge. ch #rge. This type o routine h#s $one won$ers or p#st 6monsters7 o the the weight g#me. Follow Follow #$e,u#te $iet#ry h#bits #n$ it will $o won$ers or you too. All you nee$ is time1 h#r$ work1 #n$ coni$ence.
Die!ar( Conidera!ion For Gaining 'eigh!
ith this in#l p#rt o h#pter 1 we #re going to close close out this section section with # brie $iscussion o 2ust how correct $iet#ry h#bits #re not on ly essenti#l1 but $ownright priceless when #ttempting to g#in #$$ition#l bo$yweight through the use o weight tr#ining #s #n e5ercise me$ium. To be sure1 this is one #re# where m#ny o you miss the bo#t. there #re -ery ew tr#inees who #re so n#tur#lly gite$ through #te #n$ here$ity th#t they c#n #llow themsel-es to neglect their $iet#ry h#bits without losing out in precious tr#ining time ;$ue to col$s> #n$ ultim#te potenti#l1 $ ue to not h#-ing the prim#ry m#teri#l to buil$ this #$$ition#l muscle #n$ power rom O chie concern to the bo$ybuil$ing enthusi#st is to see to it th#t his his $iet cont#ins # more th#n #$e,u#te supply o the necess#ry nutrients which he will nee$ in or$er to g#in #$$ition#l si+e #n$ strength rom. Also1 his nutrition#l st#n$point must be more th#n #$e,u#te or him to h#-e the necess#ry tr#ining $ri-e #n$ energy in or$er to be #ble to work regul#rly #n$ h#r$ in his chosen tr#ining en$e#-ors. "o you see1 the necessity o correct e#ting h#bits is o the utmost concern to #nyone who tr#ins regul#rly with weights #n$ trying to go to the limits o your potenti#l without checking regul#rly into yo ur $iet#ry h#bits is like trying to $o # two #rm curl with only one #rm: you4re you 4re m#king # h#r$ 2ob e-en h#r$er by not h#-ing the p#tience to pl#n #n$ ollow wh#te-er your pl#n h#ppens to $ict#te. e must remember th#t when we try to m#ke the muscle muscle si+e o our structures structures grow he#-ier #n$ more m#ssi-e1 wh#t we #re liter#lly trying to $o is m#ke something. Look #t your upper #rm. &e#sure it. Then igure on $e-eloping #n #rm one or o r two inches l#rger th#n #t present. here is this si+e #n$ #ccumul#te$ tissue to come romG (t $oes not e5ist #t present so #re we not trying to cre#te it rom nothingG Does it not seem norm#l to #ssume th#t in or$er to m#ke this tissue #ppe#r #n$ thri-e #n$ grow1 we will h#-e to work -ery h#r$ #n$ e#t ,uite well1 in or$er or this en$e#-or to work w ork or us #n$ not #g#inst usG hen you look #t the situ#tion in this ob2ecti-e1 col$1 yet scientiic w#y1 you c#n see 2ust how import#nt it is to ollow #n #$e,u#te $iet. One o the m#2or pit#lls th#t #ny intereste$ intereste$ c#n #ll into into is the #ge ol$ belie th#t #ll th#t is necess#ry or tissue buil$ing is #n #$e,u#te supply o protein in the $iet1 with no concern #s to how much o the other nutrients one m#y or m#y not ingest. This #ll#cy is e5#gger#te$ on by the comp#nies who m#nu#cture protein supplements #n$ their in#nci#l success $epen$s upon how much in the w#y o protein pills1 pow$er #n$ c#psules they sell e#ch e #ch ye#r. A $iet prim#ry in protein with little o close to nothing in the w#y o c#rbohy$r#tes or #t1 is not he#lthy by #ny stretch o the im#gin#tion. h#t will h#ppen #ter # cert#in length o time is th#t the bo$y will liter#lly li-e o its own #t stores #n$ use protein #s # source o energy in tr#ining #n$ $#ily li-ing. This is not # he#lthy situ#tion to be in or #ny #n y length o time1 or #ll this e5cess protein le#-es # ure#
resi$ue which c#uses #$$ition#l bur$en on the ki$neys #n$ li-er1 in or$er to o5i$i+e it #n$ #lle-i#te its post3ingeste$ irrit#tion. Another #ll#cy is the #ccepte$ theory th#t it t#kes # -ery high protein $iet in or$er to $e-elop the look o the present $#y physi,ue ch#mpions. (n re#lity1 re#lity1 those men #re using huge #mounts o #n#bolic steroi$s #long with thyroi$ prep#r#tions so th#t #ny bo$y #t is liter#lly burne$ o #n$ the en$ result is the popu l#r muscle $ensity which the present crop o men seem to en2oy possessing. They #re not obt#ining this physic#l eect through n#tur#l or or$in#ry me#ns #n$ it is not no t the #n#bolics which #re o the gre#test concern1 it is the thyroi$ hormones which c#n be ,uite $#ngerous i misuse$ or use$ incorrectly. They c#n stimul#te bloo$ pressure #n$ r#te o he#rtbe#t1 while they #re working on burning o bo$y #t #n$ #s much #s ( woul$ like the physic#l cosmetic result1 ( woul$ not w#nt to ch#nce # he#rt #tt#ck #n$ stroke through the misuse o thyro5in prep#r#tions. To be sure1 # $iet high in protein protein will gi-e you # more more muscul#r look i you cut $own $r#stic#lly on the #mount o sug#rs #n$ st#rches in your $iet1 #s will #s the tot#l #mount o c#lories ingeste$ $#ily. But to orego #ll types o ruits #n$ -eget#bles in the belie th#t they will smooth you out is ri$iculous As urther proo1 some o the inest built men in the worl$ #re -eget#ri#ns They obt#in their ,uot# o protein rom milk pro$ucts1 eggs #n$ rom -eget#ble sources1 yet their en$ pro$uct is 2ust #s impressi-e #s the protein #n#tics hen trying to g#in #$$ition#l bo$yweight1 protein protein is not the most import#nt import#nt topic o con-ers#tion Jour Jour $iet shoul$ be well roun$e$ with #n #$e,u#te supply o c#lories coming rom n#tur#l1 unt#inte$ oo$s1 with # re$uc tion in the #mount o sug#rs #n$ st#rches. The protein int#ke shoul$ be ge#re$ or completeness1 not sheer ,u#ntity o subst#nce. (t woul$ be more eecti-e to t#ke in eighty gr#ms o complete1 cl#ss A protein1 th#n to consume two hun$re$ gr#ms o # poorly b#l#nce$1 incomplete source o protein. Also1 Also1 it must be note$ th#t protein rom me#t sources1 is -ery high in s#tur#te$ s#tur#te$ #ts #n$ this in itsel m#y c#use problems in some in$i-i$u#ls who in$ $igesting l#rge #mounts o #ts -ery h#r$ on the $igesti-e system. "uch #n o-erlo#$ing o our stom#ch s#ck #n$ such continuous irrit#tion to our stom#ch lining is mo gu#r#ntee th#t we will obt#in the results in muscle growth we #re going #ter. #ter. (n #ct1 such # situ#tion m#y be # prime c#use or c#t#lyst or -#rious types o ulcers to grow in. Try to m#int#in # h#ppy me$ium #s #r #s combin#tion o oo$ is concerne$ with liber#l #mounts o oo$ subst#nces coming rom #ll three m#2or oo$ groups. This w#y you will not only h#-e #n #$e,u#te supply o the muscle buil$ing m#teri#ls1 but you will #lso be protecting your intern#l workings rom m#l3oper#ting1 through the ingestion o the protecti-e oo$s rom n#tur#l sources. ( ( were to h#-e to list one m#2or oo$ subst#nce ;i you wish to c#ll it th#t> th#t the #-er#ge tr#inee shoul$ st#y #w#y rom1 it woul$ be sug#r. (t cont#ins not one -it#min or necess#ry in it1 yet it is # #-orite culin#ry p #st3 time o the gener#l Americ#n public. This is why so m#ny o us liters #re # bit o e5tr# #t #roun$ the mi$$le1 yet we #re tr#ining h#r$ #n$ regul#rly. ut out the sug#r #n$ you will cut $own on the e5cess #t. #rbohy$r#tes #re not the enemy you m#y think they #re. !#tur#l sources o c#rbohy$r#tes consisting o resh ruits #n$ -eget#bles will gi-e you #n intern#l cle#nsing which will #i$ you in better regul#rity1 $igestion1 #n$ most o #ll1 energy or e-ery$#y lie #n$ or h#r$1 regul#r tr#ining. #rbohy$r#tes #re not in themsel-es responsible or e5cess
weight g#in. (t is the o-erbur$ening o o our systems with sug#r #n$ st#rches which c#uses #n insi$ious buil$3up o e5cess bo$yweight. F#ts #re #nother source o mist#ken opinions #mong the liting liting r#ternity r#ternity in gener#l. First o #ll1 they #re the most con$ense$ in c#lories o #ll three oo$ groups. They c#use # buil$3up o #tty #ci$s throughout the bloo$stre#m #n$ there h#-e been some opinions within -#rious me$ic#l communities th#t such # buil$3up c#n c#use he#rt #tt#ck #n$ stroke. Also1 it shoul$ be note$ th#t # $iet high in s#tur#te$ #ts is one source o the skin problems in teen#ge youngsters. ( ( were intereste$ #$$ition#l bo$yweight without #$$ing e5cess #t to the bo$y bo $y11 ( woul$ irst #n$ oremost1 #lle-i#te the s#tur#te$ #ts rom the $iet. This woul$ $r#stic#lly cut the #mount o c#lories ingeste$ #n$ #long with # sug#r re$uction woul$ #llow or more $ecent #n$ #$e,u#te oo$stus to be inclu$e$ in the $iet1 without worrying #bout g#ining weight which is n ot unction#l or useul or the weightliter to c#rry. c#rry. At this point we must $ierenti#te between between the truly skinny tr#inee #n$ the the tr#inee who h#s to be more c#reul o wh#t kin$ o weight he puts pu ts on through his tr#ining. For the re#lly un$erweight tr#inee1 it woul$ be lu$icrous to worry #bout wh#t kin$ o weight is put on since some e5tr# weight woul$ h#-e to be g#ine$ in such #n e5treme situ#tion. This ellow1 ellow1 who is nothing but skin #n$ #n $ bones1 will nee$ some #$$ition#l weight to #llow his system to re#lign itsel or uture weight g#ins #n$ more strenuous tr#ining routines. This in not the s#me situ#tion th#t the interme$i#te liter or tr#inee might in$ himsel in1 #ter #lre#$y g#ining some #$$ition#l bo$yweight pre-iously. pre-iously. (n this situ#tion1 the tr#inee will h#-e to be # bit more c#reul #bout how much #n prim#rily wh#t kin$ o e5tr# bo$yweight he continues to #llow himsel to put on. Fin#lly1 Fin#lly1 or our competing #thlete1 in Olympic liting liting #n$ powerliting1 i i such # weight g#in is $esir#ble ;it sel$om is> the tr#inee must be sure th#t the weight g#ine$ must be prim#rily muscle1 since it will #i$ his liting liting proiciency #n$ e5cess bo$yweight will not. Thereore1 he will h#-e to be # bit more c#reul th#n the tr#in3#t3home tr#inee1 #s to wh#t he e#ts in or$er to put this e5tr# bo$yweight on. At this time1 ( eel th#t ( shoul$ outline or you # ew $iet#ry $rinks #n$ concoctions which m#y be o some beneit in your g#ining those must sought #ter poun$s. e e will begin with # ew protein $rinks #n$ prep#r#tions which #re most complete in their $iet#ry scope #n$ in their us#bility by the bo$y when situ#tions o gre#t physic#l stress t#ke pl#ce. By no me#ns $o ( consi$er mysel #n e5pert nutritionist1 yet ( c#n rec#ll wh#t h#s $einitely worke$ or me in the p#st #n$ #n $ it is this useul inorm#tion which ( #m going to p#ss #long to you. ( ( were intereste$ in g#ining # l#rge #mount o #$$ition#l bo$yweight #n$ #t this time o weight g#ining ( w#s trying ,uite h#r$ #n$ regul#r with the emph#sis on muscul#r bulk #n$ power1 ( woul$ concoct # muscle buil$ing $rink which woul$ cont#in # mi5ture o -#rious nutrients which woul$ consist o # high #mount o c#lories1 which coul$ be use$ #s # 6protein sp#ring #ction7 #n$ #lso1 # l#rge #mount o -#rious sources o cl#ss A proteins1 which coul$ be utili+e$ in the m#nu#cturing o new muscul#r tissue. 0ere is #n e5#mple o such # $rink: One cup o whole milk One cup o pow$ere$ skim milk Three t#blespoons o pe#nut butter Three t#blespoons o milk #n$ egg protein pow$er
Three t#blespoons o Bee 0i3protein pow$er Two sot boile$ eggs One pint o your #-orite ice cre#m "weeten with chocol#te syrup or honey to t#ste ( #m sure i this $rink is mi5e$ mi5e$ #n$ t#ken e-ery $#y1 #s #n in3between in3between me#l sn#ck1 or #n #ter $inner supplement1 you will be going ,uite #r in the #c,uisition o #$$ition#l #$$ ition#l muscul#r bo$yweight. The ollowing is # high protein1 high c#lorie1 muscle3buil$ing stew stew which is is -ery nutritious #n$ illi=ng #n$ will supply the bo$y with -ery m#ny useul #n$ necess#ry nutrients. ( h#-e use$ this stew mysel or some time $uring perio$s o bulk buil$ing #n$ h#-e #lw#ys recei-e$ gr#tiying results with its $#ily inclusion #s the e-ening me#l. O course1 it coul$ be t#ken sep#r#tely #s #n e5tr# me#l i you so wish. 0ere then1 is your nutrition#lly soun$ muscle #n$ bulk buil$ing stew: One #n$ # h#l cups o tom#to 2uice One c#n o corn niblets One c#n o sweet pe#s One c#n o green be#ns Three cut up cooke$ pot#toes One poun$ o cooke$ groun$ sirloin One #n$ # h#l cups o pre3boile$ rice Two ounces o your #-orite cheese "e#soning to t#ste ( such # stew $oes not #i$ you in buil$ing buil$ing up strength1 st#min#1 #n$ bo$yweight1 then nothing will h#t m#kes this type o me#l so -#lu#ble is th#t it cont#ins not only # liber#l supply o protein rom the me#t #n$ cheese1 but #lso the -eget#bles #re ,uite -#rie$ #n$ plentiul1 which only #$$s to the $eliciousness #n the soli$#rity o nutrition#l -#lue through this $iet#ry coupling. For the m#n looking or or # complete muscle buil$ing #n$ weight g#ining bre#k#st1 try the ollowing $ish #n$ see wh#t it $oes or you: Four scr#mble$ eggs 0#l # poun$ o $ice$ h#m 0#she$ brown pot#toes One gl#ss o -eget#ble 2uice One gl#ss o ruit 2uice One gl#ss o milk Being # working m#n1 sometimes it it is necess#ry necess#ry to c#rry your own lunch to work. This $oes not me#n th#t you c#nnot t#ke #$e,u#te c#re o yoursel or optimum nutrition#l content. The ollowing woul$ be # complete #re or the weight tr#ining enthusi#st who w#nts to g#in #$$ition#l muscul#r bo$ywe ight: Two or three pieces o resh ruit One pint o whole milk or ruit 2uice Two or three s#n$wiches m#$e rom the ollowing: Tun# ish scr#mble$ eggs #n$ h#m pe#nut butter1 2elly1 2elly1 #n$ b#n#n# ro#st bee etc. There #re m#ny sources o complete protein which $o not h#-e to to come rom # he#lth store. For the most p#rt1 the only beneit o these he#lth oo$ protein supplements lie in
their e#se o #-#il#bility #n$ potency o content. To To be sure1 you c#n combine -#rious sources o protein supplements together #n$ come up with ,uite # conglomer#te o high intensity protein1 but #t # cost #r #bo-e #bo- e wh#t regul#r oo$stus woul$ cost. The che#pest sources o complete protein #re milk1 eggs1 cheese1 #n$ li-er. These n#tur#l oo$stus oo$stus #re ,uite bountiul #n$ cost pennies per gr#m o protein cont#ine$ therein. Li-er is one o the che#pest sources o me#t protein you c#n in$1 yet when it is m#$e into t#blets #n$ pow$er1 it is ,uite e5pensi-e. &ilk1 #lso1 #lso1 is ,uite che#p when bought #n$ $r#nk by the gl#ssul or pint. 0owe-er1 when m#$e into supplement orm its cost is multiplie$ tenol$ This is one o the $r#wb#cks o supplement#tion. (n to$#y4s inl#tion#ry inl#tion#ry m#rket1 the cost o such supplement#tion m#kes the us#ge to most o us rel#ti-ely impossible to keep up or #ny length o time. hen trying to m#ke up # $#ily $iet#ry sche$ule1 st#y close to b#sic n#tur#l1 unprocesse$ oo$s #s much #s possible or complete co mplete -#lue #n$ little cost. "tick to b#sic $#iry pro$ucts or # che#p1 us#ble orm o protein #n$ resh -eget#bles #n$ ruits #s sources o n#tur#l c#rbohy$r#tes1 with butter #n$ cooking oil m#int#ining the proper ,uotient o #ts in your $iet. All o these $iet#ry suggestions #re complete nutrition#lly #n$ -ery che#p when comp#re$ to oo$less oo$s consume$ by so m#ny o us. hen trying to bulk up to # higher bo$yweight1 the tr#inee c#nnot go #r o the the correct p#th to success i he regul#rly ollows the suggestions oun$ within within this section o h#pter . 'emember: or proper results keep # proper b#l#nce o the three necess#ry oo$ groups or continue$ success.
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Ol(%&i# Ai!an#e Mo/e%en! For Si+e and S!reng!h
There is # -ery l#rge segment o our liting #n$ tr#ining popul#tion which neglects # -ery import#nt #cet o #thletic tr#ining which1 or w#nt o # better n#me1 we will entitle Olympic Assist#nce Assist#nce &o-ements. hy these muscle buil$ing #n$ power buil$ing mo-ements h#-e become ignore$ by so m#ny otherwise intereste$ tr#inees is beyon$ me1 unless the re#son lies somewhere within the conines o b#sic ignor#nce #n$ # repulsion o h#r$ work. To To be sure1 the b#sic b# sic mo-ements use$ by Olympic liters in their ,uest or Olympic lit proiciency will c#use #n #lmost imme$i#te incre#se within the muscul#ture #n$ the power potenti#l o 2ust #bout #ny intereste$ tr#inee. All th#t is necess#ry is # b#sic un$erst#n$ing o the principles #t work #n$ # $esire to m#ke use o these #cts in or$er to impro-e. To s#-e time #n$ # bit o your p#tience1 ( will en$e#-or to outline the b#sic mo-ements #n$ how to perorm them or the proper tr#ining results. But beore we get into the #ctu#l tr#ining mo-ements #n$ the routines use$ to utili+e these mo-ements to gre#test #$-#nt#ge1 ( woul$ like to $igress or # moment i ( m#y1 on 2ust why this type metho$ology will work or you in w#ys impossible or #ny other. First o #ll1 it is is the intensity intensity o the mo-ements in-ol-e$ which results in such $r#m#tic $e-elopment #n$ strength incre#ses. Jou Jou see1 in or$er to perorm mo-ements to #i$ # liter in Olympic liting1 the mo-ements themsel-es must be o the $yn#mic type or best results. This me#ns me#ns th#t not only must the weights be he#-y enough to re,uire #$e,u#te e5ertion or correct style o perorm#nce1 but the mo-ements must be perorme$ $yn#mic#lly #n$ e5plosi-ely or the liting -#lue o such mo-ements is completely lost. This me#ns th#t the muscles #re $e-elope$ not solely through the muscul#r o-erlo#$ o the tr#ining itsel1 but #lso through the intensity o the physic#l e5ertions re,uire$ to mo-e the weights #st1 $yn#mic#lly #n$ e5plosi-ely with spee$ #n$ techni,ue being o p#r#mount import#nce. This is b#sic#lly why so m#ny other tr#inees will not incorpor#te these mo-ements into their routines: they e#r the intensity #n$ h#r$ work re,uire$. There is # worl$ o $ierence $ierence between tr#ining tr#ining on b#sic slow slow mo-ements in which the tr#inee 6grin$s7 through e#ch repetition o e#ch set with -ery little spee$ or techni,ues in-ol-e$1 #n$ in the type o spee$ o mo-ement necess#ry when utili+ing these Olympic mo-ements in your tr#ining regime. There is 2ust no w#y c#n 6grin$7 up # %ower le#n or # 0igh %ull or # %ower "n#tch. These mo-ements must be perorme$ with the utmost spee$ #n$ e5plosi-eness or the entire eect eect is lost. (t is or this re#son th#t they #re so eecti-e #s # tr#ining me$ium when combine$ with b#sic power mo-ements they compliment one #nother #n$ they en#ble the tr#inee to $e-elop spee$1 coor$in#tion #n$ # sense o timing #n$ b#l#nce possible through no other w#y. Also1 somewhere #long the line1 they #lso $e-elop ,uite # bit o muscle #n$ ,uite # bit o strength.
For ye#rs we h#-e put up with 6ol$ wi-es t#les7 concerning the incorpor#ting o Olympic lit tr#ining within # b#sic b #sic power orm#t. e e h#-e he#r$ rom one 6#uthority7 #ter #nother th#t these mo-ements will not $e-elop #ny re#l strength1 th#t they #re 6#ll techni,ue7 #n$ this h#s c#use$ m#ny # tr#inee to o-erlook these otherwise -ery eecti-e tr#ining me$iums. Jet1 Jet1 i one uses u ses sheer ob2ecti-ity in #ssessing the -#lue or worthiness o these pre-iously $iscusse$ mo-ements #n$ the technic#l #spects concerning correct perorm#nces o the in-ol-e$ lits #n$ #ssist#nce mo-ements1 in gener#l1 we c#nnot o-erlook the #pp#rent #ct th#t such tr#ining must help us in #c,uiring gre#ter muscle1 g re#ter muscle $ensity #n$ si+e1 #n$ ,uicker rele5es #n$ #thletic #bility. (n or$er to incorpor#te these useul useul mo-ements into your present tr#ining tr#ining routine it is o the utmost import#nce to outline or you 2ust wh#t is re,uire$ #s #r #s tr#ining metho$ology is concerne$1 in or$er to soli$iy your un$erst#n$ing o 2ust wh#t you will be $oing #n$ how you yo u will be $oing it1 #n$ or wh#t ultim#te go#l or purpose such h#r$ intensity work will be $one. For #ny Olympic #ssist#nt mo-ement to be use$ correctly1 correctly1 it is necess#ry to re#li+e re#li+e th#t with these mo-ements style pl#ys #n import#nt p#rt in the ultim#te outcome o the tr#ining moti-e. To To try #n$ orce up the weights when using these mo-ements will not gi-e you the eect you #re looking or. (n or$er or these mo-ements to $e-elop you correctly1 you must p#y p#r#mount #ttention to e5ercise style hen #n Olympic liter liter perorms # B#cks,u#t1 he is is not solely solely intereste$ in how much weight he c#n 6shit7 up1 he is intereste$ in working prim#rily his ront#l thigh muscles without utili+ing the muscles o his lower b#ck #n$ h ips. h#t he tries to $o is perorm the B#cks,u#t in such # w#y w #y #s to loc#li+e his e5ercise so th#t the $e-elopment#l -#lue o the mo-ement is intensiie$ within the muscles o the thigh. By pl#cing the b#r high on the tr#ps #n$ using the knees #s the #5is o the mo-ement1 by w#y o rot#ting the bo$y #roun$ the knee #n$ not rot#ting the bo$y #roun$ the hip1 he is #ble to utili+e the isol#tion principle o tr#ining #n$ the en$ e ect is # p#ir o -ery muscul#r1 impressi-e legs Also1 he is not #pt to become poun$#ge h#ppy in his leg tr#ining since his leg work is # me#ns to #n en$ ;incre#se$ liting perorm#nce> #n$ not #n en$ in itsel. This will en#ble him to tr#in tr#in ,uite comort#bly within his present physic#l c#p#bilities without the const#nt urge to see how much he c#n lit or one repetition. This #lso will #lle-i#te most tr#ining in2uries1 since the brunt o the work $one will be $one with weights not too $iicult $iicult to h#n$le. h#t #ll this this me#ns or the #-er#ge tr#inee is is th#t by utili+ing these mo-ements we 6ree7 oursel-es rom o-ertr#ining #n$ o-erstr#ining which usu#lly h#ppens with powerlits #s # rule o thumb1 ollowe$ or #ny length o time time #n$ with #ny regul#rity. regul#rity. By using the #ssist#nce mo-ements to supplement our tr#ining1 we #re gi-en #n emotion#l bre#k so to spe#k1 with the en$ result being # rekin$ling o tr#ining $esire1 #ter # sweet respite incorpor#ting these mo-ements. e must #lso mention th#t these mo-ements will strengthen us or pr#cticing the powerlits1 since they b#sic#lly t#ke the $ierent powerlits #n$ m#ke you perorm # close 6cousin7 o # sort1 with spee$1 techni,ue1 #n$ e5plosion. Then1 when we re-ert b#ck to the usu#l l#5 metho$ o perorm#nce1 the lits impro-e since they g#-e been strengthene$ through the ull r#nge o motion with # style which usu#lly bor$ers on the ri$iculously strict si$e
h#t the en$ result o this situ#tion usu#lly usu#lly is1 is # ch#nge in the the #bility o the tr#inee tr#inee to utili+e e5plosi-eness when he is c#lle$ upon to lit his m#5imum in # powerlit #n$ #lso1 his muscul#ture usu#lly is gre#tly ch#nge$ #n$ $e-elope$. By now1 now1 you #re prob#bly won$ering 2ust wh#t kin$ #n$ how l#rge l#rge # -#riety -#riety o mo-ements we h#-e to choose rom when $eci$ing to utili+e this tr#ining me$ium. There #re usu#lly # ew mo-ements or e#ch bo$yp#rt #n$ #lso1 there #re usu#lly ,uite # ew $e-i#tions o the b#sic powerlits1 $one in speciic w#ys1 with the results being # much h#r$er workout or the #ecte$ muscles $ue to the strictness o the the style o the mo-ements employe$. There is no w#y you will be #ble to le#rn le#rn goo$ oper#tion#l techni,ue in in these mo-ements without h#-ing #n e5perience$ Olympic lit tr#inee co#ching you or ,uite some time1 w#tching your perorm#nces #n$ keeping tr#ck o your style impro-ement #n$ your o-er3#ll progress. For rom it being helpul1 such co#ching is necess#ry i you #re to re#p much muscle3stimul#ting -#lue rom these types o e5ercises. 0owe-er1 since most o you #re not th#t intereste$ in h#-ing yoursel-es be co#che$ to #ny gre#t e5tent1 #n$ since the #ims o most o you #re not to become proicient #t the Olympic lit competition1 competition1 it will not be necess#ry to go to such e5tremes in your tr#ining in or$er to obt#in much in the w#y o beneits such tr#ining will bring out in you. By stu$ying the b#sic e5pl#n#tions #s to how to best employ the -#rious mo-ements1 you will $e-elop # cert#in #mount o tr#ining style #n$ techni,ue1 enough to utili+e these mo-ements with gre#t success in your muscul#ture #n$ in your b#sic lit tr#ining proiciency. proiciency. By remembering th#t the tr#ining i$eology o these mo-ements lies not within the #mount o poun$s lite$ or e#ch set1 but within the ,uickness1 e5plosi-eness #n$ $e5terity o e#ch e5ertion1 you #re #lre#$y p#rt w#y home1 so to spe#k. By continu#lly trying to impro-e your you r liting #bility through proper techni,ue1 without the const#nt orcing #n$ orcing he#-ier #n$ he#-ier e5ertions1 you will le#rn th#t these mo-ements must be perorme$ correctly or the be st o results to t#ke pl#ce #n$ when you h#-e le#rne$ this1 you h#-e le#rne$ pr#ctic#lly #ll you h#-e to know hen #ttempting to utili+e utili+e the proponent theories o such Olympic lit #ssist#nce #ssist#nce mo-ement tr#ining you must keep uppermost up permost in your min$ th#t this system o e5ercise mo-ements #re prim#rily #thletic in n#ture #n$ their ch ie -#lue or you #s #n #ll3#roun$ tr#inee lies in their mo$e o perorm#nce #n$ their strictness #n$ intensity. hile $iscussing these #ssist#nce #ssist#nce mo-ements we shoul$ #t this time time list most o them or you1 #long with the p#rticul#r powerlit they h#-e the most eect o strengthening. For the s,u#t we h#-e the Olympic B#ck ",u#t #n$ the Front ",u#t. These two leg mo-ements when utili+e$ in the w#y ( will outline or you l#ter on in this section o h#pter @1 will liter#lly re-#mp your entire lower bo$y muscul#ture while #t the s#me time incre#se your o-er#ll s,u#tting proiciency when the l#5er power style o s,u#tting is once #g#in employe$.
For the $e#$lit1 $e#$lit1 we h#-e the -#rious 0igh %ulls1 %ulls1 with close #n$ wi$e grip. "hrug %ulls with both style grips #lso1 #n$ in#lly we h#-e the "ti Legge$ De#$lit rom the loor1 rom the knees1 #n$ rom the st#n$ing block. m#king the b#r closer to the loor. e shoul$ #lso mention the %rone 0ypere5tension1 which will thoroughly congest the lower b#ck #s well #s $e-elop or you # strong tie3in between the lower bo$y #n$ the upper bo$y1 which is necess#ry to be successul #t he#-y s,u#tting #n$ $e#$liting in the con-ention#l m#nner. e h#-e not e-en begun to mention the -#rious kin$s o cle#ning mo-ements rom the loor1 rom the h#ng1 o o blocks1 etc.1 #n$ by now you shoul$ be #ble to see th#t it is the pull which is o prim#ry import#nce in Olympic liting. For incre#sing the bench press1 there is #lso ,uite # list o #ssist#nce mo-ements which c#n be utili+e$ or goo$ tr#ining eects. The "e#te$ (ncline %ress #t @ $egrees1 the "teep "e#te$ %ress #t #roun$ #n = $egree #ngle1 the %ush %ress rom # '#ck1 #n$ the Merk From the "houl$ers #ll m#ke up # pretty goo$ selection o e5ercise mo-ements to choose rom. h#t these mo-ements $o is work the muscles o the shoul$er gir$le #n$ the triceps muscles ,uite h#r$ #n$ ,uite completely1 completely1 #n$ when couple$ co uple$ with he#-y bench work1 success is #lmost gu#r#ntee$. The strictness o perorming the "teep "e#te$ %resses will strengthen your shoul$er gir$le muscles like nothing else un$er the sun1 #n$ it will t#ke # -ery strong m#n to h#n$le o-er three hun$re$ poun$s in this mo-ement1 utili+ing # p#use #t the chest #n$ no bouncing #n$ he#-ing #n$ keeping the bo$y soli$ #n$ rigi$ un$er the weight with the b#ck lush #g#inst the b#ck support o the bench. This mo-ement is p#r#mount in $e-eloping ront#l $eltoi$ power #n$ we #ll shoul$ know by now th#t bench pressing success relies upon h#-ing strong $eltoi$s The physic#l results o utili+ing these #ssist#nce mo-ements mo-ements 1 borrowe$ borrowe$ rom the Olympic liters1 #re -#rie$ #n$ m#ny. By incorpor#ting these mo-ements into your routine you #re sure to see # $ierence in your muscul#ture1 gi-en enough energy #n$ tr#ining time. ( woul$ s#y th#t the lower thighs #n$ the entire lower #n$ upper b#ck muscul#ture will be the irst #re#s to $e-elop # $ierence1 $ierence1 both in #ppe#r#nce #n$ in $ensity #n$ power. This is ,uite simple to e5pl#in1 #s it is $ue to the comple5ity #n$ intensity o the $ierent e5ercise mo-ements #n$ how they $e-elop the in-ol-e$ muscle m#sses. By properly using the -#rious pulling pulling e5ercises1 your upper #n$ mi$ b#ck will grow #n$ become more $ense by le#ps #n$ boun$s. The tr#pe+ius muscles will begin to ill out #n$ the o-er#ll #ppe#r#nce o your upper bo$y muscul#ture will t#ke on # new1 rugge$ look which will #m#+e #n$ impress both you #n$ your rien$s. This will gi-e mute testimony #s to the eecti-eness o the new mo-ements in y our workouts #n$ this shoul$ instill in you # $esire to continue this type o tr#ining or yet more time #n$ energy with # look to the uture #s to urther physic#l g#ins.
By incorpor#ting Olympic b#ck s,u#tting into your present s,u#t routine1 the lower thigh will t#ke on # new1 e5citing sh#pe #n$ ullness which will #llow you urther #$-#nces in strength $ue to the the gre#ter muscul#ture $e-elope$ #s well #s the stronger ront#l thigh muscles which this strict style o s,u#tting will $e-elop. There is no Olympic liter on the pl#torm to$#y with we#k1 un$er$e-elope$ legs. or strong legs #n$ b#ck #re prime p rime re,uisites or successul liting. By copying their e5ercise choices #n$ style o perorm#nce1 you too will be #ssure$ o continue$ progress #s well #s incre#se$ muscul#r $e-elopment. Fin#lly1 Fin#lly1 we come to the shoul$er gir$le muscles. By #r1 the most se-ere type o pressing is the "e#te$ %ress on # "teep (ncline1 set #t #roun$ =@ $egrees. (t is #lmost to che#t in this position #n$ the brunt o the work is perorme$ by the ront#l $eltoi$ muscles with secon$#ry consi$er#tion being gi-en to the muscles o the upper #rms. There c#n be no che#ting1 shiting1 or bouncing the w#y it c#n be $one on the l#t bench when bench pressing1 so the #mount o weight will be limite$ limite$ somewh#t1 but the o-er#ll results will spe#k won$ers. By utili+ing these upper bo$y mo-ements within within your present pressing pressing routine1 you will be $e-eloping such #n immense #mount o si+e #n$ strength in the shoul$er gir$le th#t it will liter#lly shock you ( know. ( h#-e e5perience$ this mysel. O p#rticul#r import#nce #s #n #ssist#nce mo-ement to incre#se o-er#ll pressing strength is p#rti#l pressing on the power r#ck1 with the b#r positione$ in ront #s well #s behin$ the neck. This will $e-elop #ll3#roun$ muscul#r si+e #n$ power #n$ when the regul#r routines #re instille$ once #g#in1 the c#rrying o-er o these o-erlo#$ mo-ements will bring up your bench pressing power like nothing else will e-er $o. Fin#lly1 Fin#lly1 by combining these he#-y p#rti#l o-erlo#$ mo-ements #long with the steep se#te$ inline presses1 your entire shoul$er muscul#ture #n$ power potenti#l will be re$e-elope$ #t such # ,uickene$ p#ce th#t it will be useless or you to purch#se #ny new shirts1 etc.1 or in no time #t #ll you will most #ssure$ly be outgrowing them By isol#ting the the lower b#ck while while $oing "ti "ti Legge$ De#$lits1 the legs #re not brought into pl#y #n$ the b#ck c#n be worke$ ,uite #$e,u#tely without the legs combining into the mo-ement thereby t#king #w#y somewh#t o the $e-elopment#l -#lue tow#r$s the lower b#ck with the thighs t#king much o the muscle eecti-eness. Also1 by st#n$ing on blocks so th#t the b#r is #t the le-el o the toes. thereby m#king it much h#r$er to begin the pull1 #n$ #lso perorming this mo-ement with somewh#t sti legs1 the muscul#r eect is twool$1 both in its se-erity #n$ in its eecti-eness. Then1 when we begin to use the $e#$lit with the legs bent in the usu#l perorm#nce style1 this pre3worke$ #re# o the lower b#ck will m#ke itsel elt #n$ the incre#se o the #mount o weight c#p#ble o being h#n$le$ will surely show #n incre#se. ith the tr#pe+ius muscles urther strengthene$ through the he#-y shrugs1 #n$ the he#-y high pulls1 it will help you in inishing the top p#rt o the $e#$lit in the competition style #n$ in the competiti-e situ#tion. ny times times we will see # competitor m#ke the $e#$lit through the h#r$est positions ;or so it seems> only to lose the lit #t # point when the only thing necess#ry n ecess#ry woul$ be # st#n$ing erect with # pulling b#ck o the shoul$ers1 #n$ or the lie o him1 the ellow c#nno t loch his shoul$ers b#ck This is $ue prim#rily to # we#k tr#pe+ius muscle #n$ # l#ck o power throughout the shoul$er gir$le. This p#inul situ#tion c#n be reme$ie$ through the correct #pplic#tion o the $escribe$ e5ercise mo-ements o this ch#pter. ith ith the shoul$er gir$le urther strengthene$1 the liter will ne-er #il to get the shoul$er b#ck in the inishe$
position o the competiti-e $e#$lit #n$ with utili+#tion o the -#rious lower b#ck pulling pulling e5ercises1 you c#n see how the entire pulling structures o the lower b#ck will be ret#ine$1 so to spe#k1 to use in # more proicient m#nner1 with the en$ result being # high liting tot#l. This then1 is the true -#lue o such tr#ining. At this time1 it will be necess#ry #n$ helpul or me to outline or you # series o tr#ining sche$ules utili+ing these import#nt #ssist#nce mo-ements in or$er or you to re#p the utmost results rom your tr#ining en$e#-ors #n$ the swe#t #n$ str#in cont#ine$ therein. (t is my hope th#t by the utili+#tion o these tr#ining #i$s #n$ principles you will be #ble to see # $ierence in your tr#ining poun$#ges #n$ in the muscul#ture o the use #re#s o the bo$y with the en$ result being # new #n$ impro-e$ you h#t we sh#ll $o irst o #ll1 is to $e-elop or you # routine b#se$ #roun$ the three power lits1 with e#ch o these lits being tr#ine$ tr#ine$ on one $#y per week #n$ on the other tr#ining $#y we will be utili+ing the pertinent Olympic #ssist#nce mo-ement. This me#ns we will be tr#ining our $#ys per week. e will be working the upper bo$y on two $#ys #n$ the lower bo$y on two tr#ining $#ys with the emph#sis being pl#ce$ on registering higher tot#ls in the three power lits. hether or not #ny #$$ition#l weight is going to be g#ine$ #t this time will $epen$ chiely upon the $iet you cho ose to ollow while on this routine. Thereore1 the en$ result o weight g#ine$ or not g#ine$ will be let prim#rily up to you. By ollowing the $iet#ry suggestions o the l#st ch#pter1 ( #m sure1 or the most p#rt1 bo$yweight c#n be g#ine$ ,uite e#sily with # little bit o e5periment#tion on your p#rt #s to wh#t to use or best results. ith this routine there will be liste$ or you # ew b#sic muscle3sh#ping mo-ements which c#n #lso be utili+e$ with this routine #long with the #ssist#nce mo-ements #lre#$y $iscusse$ within the section o this ch#pter1 since there will h#-e to be more to the progr#m th#n our o i-e lits1 or best #ll3#roun$ #ll3#roun$ results. 0ere then is your irst liste$1 liste$1 our $#y per week tr#ining routine: &on$#y #n$ Thurs$#y 8pper Bo$y ork Bench %ress: utili+ing # me$ium grip or #ll3#roun$ muscle stimul#tion1 perorm one set o ten reps or # w#rm3up #n$ then 2ump to # set o i-e1 # set o three1 #n$ in#lly three single #ttempts with #roun$ C o your one rep limit. "teep "e#te$ (nclines: #ter two w#rm3up sets1 with conser-#ti-e weight 2umps. work u p to three reps using #ll the weight possible. "houl$er "hrug: t#ke ity or one hun$re$ poun$ 2umps #n$ perorm sets o i-e reps with e#ch weight until you hit # he#-y weight or i-e reps #n$ you shoul$ st#y with this weight or between i-e #n$ se-en sets o these i-e repetitions. B#rbell urls: this mo-ement is use$ solely to bring some work into the upper #rms. %erorm i-e to seen sets o i-e to se-en reps with # #irly he#-y weight. Lying Triceps Triceps E5tension: once #g#in1 i-e to se-en sets o i-e to se-en reps with # he#-y weight. Tues$#y #n$ Fri$#y Lower Bo$y ork ork %ower ",u#t: one set o ten1 one set o eight1 one set set o si51 #n$ in#lly1 in#lly1 three sets o three reps using #roun$ =@ o your one rep m#5imum poun$#ge. Olympic ",u#t: i-e to se-en sets o three to i-e reps #ter # w#rm3up set o ten reps. On
this mo-ement you shoul$ concentr#te on proper e5ercise orm1 mot weight. "ti Legge$ De#$lit: three to i-e sets o three to i-e repetitions using # #irly he#-y weight #n$ concentr#ting on proper e5ercise orm #n$ not weight lite$. %rone 0ypere5tensions: i-e sets o eight to ten reps using light weight #n$ perorming the mo-ement correctly1 lui$ly1 #n$ slowly. Another w#y o h#n$ling this #mount o work is to perorm the Bench %ress by itsel on &on$#y #n$ on Thurs$#y to work the "teep "e#te$ (ncline1 once #g#in working it by itsel. Also1 Also1 on the lower bo$y tr#ining $#ys1 you c#n $o the %ower ",u#t by itsel on Tues$#y #n$ the Olympic B#ck ",u#t by itsel on Fri$#y. This This woul$ be useul or you i you h#-e # limite$ supply o tr#ining energy #n$ # limite$ #mount o time to tr#in. For those souls who #re not #r#i$ to work like two men to get the go#ls they h#-e orme$ or themsel-es in their min$1 ( sh#ll now outline$ # si5 $#y per week tr#ining routine. 0owe-er1 we sh#ll limit the #mount o work therein in or$er or most men to g#in on it. On this tr#ining tr#ining progr#m we will be working working si5 $#ys per week #n$ in this w#y we c#n incorpor#te #$e,u#te work or the entire muscul#r system without e#r o o-ertr#ining or un$ertr#ining #ny p#rticul#r bo$y p#rt1 with the $e-eloping o # lopsi$e$ liting proiciency or with the muscul#r $e-elopment o # lopsi$e$ n#ture1 #lso. For the lower b#ck we will be utili+ing two weekly workouts with the emph#sis upon con$itioning #s well #s complete muscul#r $e-elopment. &on$#y #n$ Fri$#y 8pper Bo$y Bench %ress: one set o ten or # w#rm3up #n$ then t#ke regul#te$ 2umps 2umps to # weight you will be h#n$ling or three sets o three repetitions. "teep "e#te$ %ress: two sets or # w#rm3up #n$ then 2ump to # weight you c#n h#n$le or i-e sets o three to i-e repetitions. %ress on '#ck: i-e sets o three to i-e repetitions using #n #$e,u#te #mount o weight. Tues$#y #n$ Fri$#y Thighs #n$ 0ips %ower ",u#t: i-e i-e sets o three to i-e i-e reps working up rom # w#rm3 up to the he#-iest weight possible or three reps. Olympic B#ck ",u#t: i-e sets o three to i-e reps using #n #$e,u#te #mount o weight. Front ",u#t: #ter one set o ten or # w#rm3up1 2ump to #ll the weight possible or ri-e repetitions #n$ work or three sets o i-e reps with this weight. e$nes$#y #n$ "#tur$#y Lower B#ck "ti "ti Legge$ De#$lit: De#$lit: one set o ten or # w#rm3up then work or ri-e ri-e sets o i-e to se-en reps using # me$ium #mount o weight or resist#nce. "houl$er "hrug: i-e sets o i-e to se-en repetitions using he#-y weight #n$ goo$ style. %rone 0ypere5tensions: i-e to se-en sets o eight to ten repetitions using #$e,u#te resist#nce. Arm ork: ork: si5 o se-en sets or the biceps #n$ si5 or se-en sets or the triceps. Jou Jou c#n
choose wh#te-er b#rbell mo-ements which m#y strike your #ncy #t #ny p#rticul#r time. This choice is solely up to you. The in#l routine in this section section o h#pter @ will be # three $#y per week routine1 in in which we will #ttempt to utili+e the Olympic #ssist#nce mo-ements1 solely throughout the tr#ining week1 with the complete l#ck o other tr#ining e5ercises. (n other wor$s1 we will be working solely with the Olympic #ssist#nce mo-ements or # perio$ o three or so months. (n this w#y1 this type o routine coul$ be utili+e$ or # short perio$ o speci#li+#tion within the non3competiti-e se#son o the ye#r. This ch#nge o p#ce woul$ be sure to gi-e you # well3roun$e$ look #t these tr#ining e5ercises #n$ tr#ining metho$s #n$ in this w#y you will g#in irsth#n$ knowle$ge #s to how these techni,ues will work or you. "ince you will will only be using the Olympic #ssist#nce mo-ements mo-ements throughout these these perio$s o intense speci#li+#tion1 you will be sure to h#-e more th#n enough time to incorpor#te the wi$e -#riety o mo-ements which woul$ h#-e h#$ to be re$uce$ somewh#t when #ttempting to couple this work with the b#sic tr#ining e5ercise mo-ements. This me#ns th#t the muscles use$ will be urther $e-elope$ since they will be more th#n #$e,u#tely worke$ rom #ll the possible #ngles o e5ercise #pplic#tion. This shoul$ incre#se both the si+e o these muscles #n$ their $ensity #n$ sh#pe1 bec#use you will be using $yn#mic mo-ements which will completely $e-elop #n$ #tigue the muscle ibers. The $ensity #spect o this e5ercise metho$ology will be c#use$ by the complete contr#ction #n$ e5tension o the e5ercise mo-ements #n$ in the m#nner in which they #re perorme$. 0ere then then is your in#l1 in#l1 three $#y routine: &on$#y %#rti#l %ress in %ower '#ck: t#ke ity poun$ weight 2umps #n$ work up to #ll the weight you c#n mo-e rom the chin to the height o the eyes1 or i-e reps. %ower le#n From 0#ng: these shoul$ be $one $ one in sets o ri-es. T#ke T#ke regul#r 2umps in weight until you #re #t the m#5imum weight you c#n r#ck or i-e reps. Olympic B#ck ",u#t: you shoul$ be t#king ity poun$ weight 2umps until you re#ch # m#5imum o weight or three sets o three to i-e reps. "ti Legge$ De#$lit: perorm i-e sets o three to i-e reps u sing # me$ium he#-y weight1 concentr#ting on style #n$ not solely on weight use$.
e$nes$#y
"teep "e#te$ (ncline %ress: %ress: #ter # ew light sets or # thorough w#rm3up1 t#ke thirty poun$ weight 2umps until you #re #t # weight you c#n h#n$le or three reps. ork ork with this weight or i-e sets o three to i-e repetitions. Merk %ress From '#ck: t#ke ity poun$ 2umps #n$ $o sets o threes. ork ork up to #ll the weight possible or one he#-y triple. Be sure to use correct style. 0igh %ull: t#ke # grip between the le#n #n$ the "n#tch grip #n$ perorm sets o threes. T#king conser-#ti-e weight 2umps1 work up to # poun$#ge he#-y enough or three sets o three reps using goo$ style #n$ e5plosi-eness. Front ",u#t: #ter # set or two or # w#rm3up t#ke conser-#ti-e weight 2umps until you
#re #t the #ppropri#te weight or i-e sets o i-e reps using goo$ upright style. %rone 0ypere5tensions: i-e to se-en sets using reps o between eight #n$ twel-e.
Fri$#y
"e#te$ %ress: #ter one or two sets or # w#rm3up1 t#ke thirty poun$ 2umps #n$ use # i-e repetition scheme. ork ork up to # m#5imum weight or i-e sets o three repetitions. "houl$er "hrug: t#ke the b#r b# r rom crotch height in the power r#ck. T#ke ity poun$ 2umps until you re#ch # m#5imum weight or i-e set o i-e to se-en reps. "n#tch rip De#$lit: i-e to se-en sets o three repetitions. T#ke ity ity poun$ 2umps #n$ work up to # m#5imum set o three repetitions. %#rti#l Front ",u#t: t#ke the b#r rom the three ,u#rter position in the power r#ck. T#ke T#ke ity poun$ 2umps #n$ work up to # m#5imum set o i-e reps. As c#n pl#inly pl#inly be seen1 while this routine $oes not cont#in the #ctu#l competiti-e lits lits which the Olympic liter uses in competition1 the #mount o #ssist#nce mo-ements #re most complete with the e5ception o the two lits themsel-es. (n other wor$s1 #lthough the competiti-e two lits #re not inclu$e$1 the workouts #re most complete rom # $e-elopment#l st#n$point1 with emph#sis being pl#ce$ on the muscles which #re usu#lly neglecte$ in the usu#l tr#ining sche$ule. hether you h#-e p#rticul#r #spir#tions or the liting pl#torm or whether yo u #re # 6$ye$ in the wool7 home tr#inee1 you shoul$ re#lly gi-e these Olympic lit mo-ements # $ecent ch#nce in your sche$ule to see wh#t ch#nges they c#n m#ke both in your liting proiciency #n$ in your muscul#r $e-elopment. ( #m sure1 gi-en enough time #n$ tr#ining energy1 energy1 you will be #m#+e$ #t your r#te o o progress. Jour Jour muscles will be $e-elope$ $ e-elope$ rom $ierent #ngles th#n you #re custom#rily use$ to e5p eriencing. This m#y #t irst seem ,uite # bit h#r$ #n$ unusu#l but with p#tience #n$ pr#ctice1 you shoul$ be #ble to perse-ere to # le-el o c#p#bility otherwise un#-#il#ble to you1 with the custom#ry tr#ining routine you h#-e become #ccustome$ to ollowing. These Olympic #ssist#nce mo-ements mo-ements shoul$ not be o-erlooke$ by you1 though your go#ls m#y be somewh#t $ierent th#n the Olympic liter. For the powerm#n1 the new w#ys o working the thighs #n$ the lower b#ck will open up new $e-elopment#l -ist#s. For the #ll3#roun$ tr#inee1 #$$ition#l muscle growth is most #ssure$ly gu#r#ntee$1 with the muscles t#king on # new1 new1 c#p#ble look which will #$$ to your o-er#ll physic#l rugge$ness. Do not sell these mo-ements short short by limiting limiting their suppose$ useulness to the Olympic lit speci#list or nothing coul$ be urther rom the truth. ( #m sure1 with the #$$ition o #ll the he#-y pulls1 shrugs1 #n$ s,u#ts1 your entire physic#l con$itioning #n$ ment#l outlook tow#r$s the -#lue o this kin$ k in$ o tr#ining will be gre#tly ch#nge$1 or the better ( might #$$.
Hea/( Du%bbell Training For Si+e and S!reng!h
"ince the beginning o tr#ining with b#rbells1 he#-y $umbbell mo-ements h#-e pl#ye$ their p#rt in $e-eloping the m#2ority o the worl$4s worl$4s strongest men. The orerunners o to$#y4s powermen use$ $umbbells in their tr#ining routines to the point o obsession. The re#sons why this took pl#ce is # multi3#cette$ situ#tion which will co-er # gre#t $e#l o groun$ #n$ it is in this section o h#pter @ th#t we sh#ll seek out #n$ $ecipher m#ny o the #nswers to the ,uestions which this sub2ect necess#rily brings with it. 0e#-y $umbbell tr#ining tr#ining couple$ with with #n #ll3#roun$ #ll3#roun$ eecti-e eecti-e b#rbell routine will liter#lly re-#mp your physic#l #bility #n$ muscul#r $e-elopment both ,uickly #n$ #$e,u#tely1 gi-en enough tr#ining time #n$ tr#ining energy. Dumbbell work re#lly #$$s the inishing touches on the #lre#$y m#ssi-ely $e-elope$ physi,ue #n$ the o-er3#ll strength $e-elopment eect o such $umbbell work will e#sily incorpor#te itsel into the #-er#ge #ll3#roun$ tr#ining routine1 with the en$ result being # more eecti-e tr#ining mo$e or #ll o you to ollow. ollow. The muscul#r $e-elopment #or$e$ with this kin$ o tr#ining will #i$ both the power tr#inee #n$ the woul$3be bo$ybuil$ing ch#mpion in their se#rch or the more $ensely $e-elope$ physi,ues. Dumbbells re#lly mol$ the physi,ue1 both in its muscul#r muscul#r $e-elopment #n$ in in its #bility #bility to #i$ the tr#inee in g#ining urther incre#ses in liting proiciency. This twool$ #bility will see most o you men ,uite #r in your p#rticul#r liting #n$/or bo$ybuil$ing #spir#tions. All All th#t is necess#ry or you to $o is to incorpor#te this metho$ology into the proper b#l#nce with regul#r b#rbell work. This is bec#use o the simple #ct th#t this this $umbbell work must be couple$ with suicient b#rbell work or irs $e-elopment#l -#lue to re#lly show itsel1 since most o the recogni+e$ lits to$#y #re perorme$ with # b#rbell. ( we were to try to $e-elop suicient suicient strength without b#rbell work incorpor#te$ into our routine1 we woul$ not no t be #ble to c#rry o-er the strength potenti#l which the $umbbell work woul$ norm#lly #or$ us. The two must be combine$ or best results. h#t m#kes $umbbell work so eecti-e eecti-e is its its #bility to intensiy #n$ isol#te the eort eort put orth rom the #ecte$ muscles. #bility #bility to 6home in7 on precise sections o -#rious muscle groups c#n be most eecti-e rom both the st#n$point o strength tr#ining #n$ muscle tr#ining. The $e-elopment#l #spect o this kin$ o tr#ining is most complete in its #bility to thoroughly congest #n$ 6pump7 up the in-ol-e$ muscle groups. Along with this #bility to loc#li+e the $e-elopment#l eect o the working muscles1 these mo-ements will #lso stretch out the muscle groups somewh#t1 which will #llow or # more powerul contr#ction when liting limit or close to limit poun$#ges. The #bility o $umbbell work to isol#te the #ecte$ muscle groups which in turn will incre#se their strength #n$ $e-elopment potenti#l is #ccepte$ #ct not tr#ining theory. This #bility o isol#tion is one o the m#2or re#sons or the incre#ses in $e-elopment o to$#y4s physi,ue men1 who liter#lly orm the brunt o their tr#ining solely on the use o he#-y $umbbells. hen looking #t the $e-elopment o to$#y4s muscle men1 remember th#t their physi,ues were sh#pe$ prim#rily through the use o # combin#tion o he#-y b#rbell #n$ #ssist#nt $umbbell mo-ements. hile we #re on the sub2ect1 there is #n unmist#k#ble $ierence $ierence in the ,u#lity ,u#lity o the ch#mpion powerliters o-er the p#st ew ye#rs #n$ #long with the physi,ue men1 the re#son ;$rugs> or the m#2ority o these incre#ses is through the u se o properly perorme$ #n$ properly b#l#nce$ $umbbell mo-ements #n$ tr#ining progr#ms. This metho$ is one o the ,uickest w#ys o isol#ting the in-ol-e$ muscle groups which will be
use$ on the liting pl#torm #n$ the intensity o such work will gre#tly $e-elop the muscles #long with #n o-er#ll incre#se in the liting strength. h#t sep#r#tes the liting ch#mpions o to$#y #n$ yester$#y is their muscul#r #ppe#r#nce #s bo$ybuil$ers1 bo$ybu il$ers1 couple$ with the liting proiciency o the gre#t strength ch#mpions th#t they #re. This he#rty combin#tion o $e-elopment #n$ super strength is impossible without # scientiic #pplic#tion o techni,ues #n$ styles #s well #s pertinent tr#ining e,uipment #n$ it is this l#st point which we will be thoroughly $iscussing throughout this section o h#pter @. hile $iscussing $umbbell tr#ining in gener#l1 we must #lso mention the #ct th#t such tr#ining oers gre#ter muscle iber stimul#tion through gre#ter r#nge o mo-ement. This me#ns th#t the gre#ter r#nge in-ol-e$ with this type o tr#ining will stimul#te gre#ter #mounts o muscle ibers #n$ this1 in # roun$ #bout w#y1 will c#use # gre#ter growth o muscle si+e. There is # worl$ o $ierence between the kin$ o $umbbell work we #re going to $escribe here #n$ the type usu#lly utili+e$ by the #-er#ge tr#inee the liting worl$ o-er. For most o us1 the weight o the $umbbells we usu#lly h#n$le comes nowhere ne#r the #mount we coul$ h#n$le i we re#lly so $esire$ to speci#li+e on this type o tr#ining or #ny length o time. (n #ct1 one o the chie re#sons thy such tr#ining h#s not grown in popu l#rity to the e5tent th#t its eecti-eness w#rr#nts1 is the $iiculty in h#n$ling such he#-y $umbbells without h#-ing two helpers to gi-e the weights to you1 to lighten your bur$en1 #s it were. &ost men begin to incorpor#te this work or # brie perio$ o time #n$ when it becomes ob-ious th#t they will be shortly h#n$ling much he#-ier weights th#n e-er beore1 the problem o getting these weights into position becomes ,uite # problem #n$ or most men1 there en$s the perio$ o $umbbell speci#li+#tion. For the men who #re truly intereste$ in re#ching the +enith o their powers with this type o tr#ining1 it will be necess#ry or helpers to get the $umbbells into position when #nything re#lly he#-y is to be $one on either # l#t or #n incline bench. For the other mo-ements1 i there is #ny re#l problem1 then only one #rm c#n be worke$ #t # time1 thereby gi-ing both #rms the opportunity op portunity to get the weights into position1 thereby not re,uiring the #ssist#nce o #nyone. The $iiculty $iiculty o such work with he#-y $umbbells will #stoun$ you There is # worl$ o $ierence between using two one hun$re$ poun$ $umbbells #n$ using # b#rbell weighing two hun$re$ poun$s. First o #ll1 the b#l#nce is more prec#rious #$ this will $e-elop in you better motor p#thw#ys or the he#-ier h e#-ier lits1 #n$ #lso1 # better $egree o muscul#r con$itioning #n$ inesse through the b#l#ncing o these he#-y short3h#n$le$ weights or reps #n$ sets o the -#rious e5ercises. The e5tr# stretch pro-i$e$ rom the use o these short b#rs will un$oubte$ly $e-elop #$$ition#l muscle si+e $ue to the incre#se o r#nge o e5ercise motion #n$ this is # #ct1 not mere unoun$e$ opinion: #nyone who h#s use$ he#-y $umbbells or #ny length o time will #gree with me hen you isol#te # muscle #n$ work work th#t muscle rom # gre#ter r#nge o motion th#n e-er beore #n$ when th#t muscle is sub2ecte$ to urther stress th#n it h#s e-er h#$ to compens#te or in the p#st1 common sense will tell you th#t this muscle h#s to grow Furthermore1 when #ttempting to strengthen #ny p#rticul#r muscle group or competiti-e liting1 the #$$ition o this #ssist#nce work is sure to m#ke itsel elt when this #$$ition#l work is cut $own #n$ the m#in lit is speci#li+e$ or #ny length o time. e e shoul$ #lso mention th#t one other goo$ point o $umbbell tr#ining is the intensity o the mo-ements
#n$ how they stimul#te muscle si+e while #t the s#me time the #ctu#l #mount o o weights lite$ in these $umbbell mo-ements is #ctu#lly much lighter then wh#t coul$ be registere$ in the b#rbell metho$ o perorm#nce. (n other wor$s1 bec#use the $umbbell mo-es #re so much h#r$er #n$ more intense1 they will #i$ you in incre#sing your physic#l $e-elopment #lthough the #ctu#l weight o these $umbbells will be much lighter th#n the #ctu#l #mount o weight you will be c#p#ble o liting in the b#rbell -ersion o the lit worke$ upon with this metho$. Jou Jou #re #lmost getting something or nothing1 or so it woul$ seem. Actu#lly1 Actu#lly1 your swe#t #n$ time e5ertion will p#y your e#se o #ccomplishment with these #$-#nce$ metho$s o tr#ining. Bench presses m#y be ine or #ll3#roun$ m#ssi-eness in the upper bo$y1 bo$y1 but or urther $e-elopment o the pector#ls1 without #$$ition#l bo$yweight being g#ine$1 you woul$ h#-e to go #r in$ee$1 to in$ # more eecti-e mo-ement th#n the Fl#t Bench Flying &otion ith ith Dumbbells. For the $eltoi$s1 the %ress Behin$ !eck is ine i wh#t you #re prim#rily going #ter is bulk or si+e1 but to urther $eltoi$ $eltoi$ $e-elopment1 the 0e#-y "t#n$ing L#ter#ls to the Front #n$ to the "i$e #n$ the 'e#r will work won$ers or ully c#pping out the $eltoi$ muscles with #$$ition#l #$ $ition#l muscul#r sh#pe #n$ $ensity. 0e#-y Dumbbell 'owing will loc#li+e the stress o the mo-ement #n $ will urther the $e-elopment o the l#tissimus muscles without intererence o the muscles o the h ips #n$ lower b#ck1 which c#n become # problem with the b#rbell -ersion this liting motion. $e no mist#ke #bout it1 he#-y $umbbell tr#ining will liter#lly tr#nsorm your physi,ue i gi-en enough time #n$ p#tience #n$ work on your p#rt. One only h#s to look #t the the $e-elopment o to$#y4s to$#y4s bo$ybuil$ing ch#mpions to see the $e-elopment#l -#lue o $umbbell work in the #c,uisition o muscul#r si+e #n$ sh#pe. This eect is not loc#li+e$ to bo$ybuil$ers only1 but the entire liting worl$1 with powerliting in gener#l1 c#n g#in imme$i#te beneits rom #$#pting this metho$ o tr#ining1 couple$ with the b#sic1 he#-ier he# -ier b#rbell mo-ements so use$ #n$ cherishe$ che rishe$ or so long. The re#son or the popul#rity o this tr#ining in the bo$ybuil$ing iel$ is bec#use b#rbells spre#$ the stress o #n e5ercise throughout the -#rious muscle groups #n$ throughout the -#rious muscle groups #n$ throughout the entire bo$y1 to # cert#in e5tent1 wheree#s with $umbbell work the mo-ements #re ,uite loc#li+e$ #n$ the intensity o eort is not spre#$ out1 but on the contr#ry con tr#ry11 it is precisely positione$ where-er you wish to eel the tension the most. This #lone woul$ le#$ to urther $egrees o muscle stimul#tion1 but when you combine this with the #ct th#t such will work the muscles rom pre-iously untouche$ #re#s $ue to the limite$ r#nge o mo-ement b#rbell b# rbell work brings with it1 you c#n then pl#inly see #s to 2ust why this kin$ o tr#ining is elt elt to be so in$ispens#ble to the m#2ority o bo$ybuil$ing ch#mpions who utili+e it. For the power men who #re somewh#t hesit#nt to try $umbbell work in their tr#ining routines1 ( c#n o nly mention th#t some o the strongest liters the worl$ h#s e-er known h#-e use$ #n$ still #re using he#-y $umbbell tr#ining intersperse$ throughout the regul#r tr#ining perio$s o the liting ye#r. &en like %#ul An$erson1 "te-e r2#ni#n #n$ &el-in 0ennessey h#-e $one # gre#t #mount o $umbbell work in their tr#ining c#reers. An$ wh#t #bout Bill #+m#ier #n$ the immort#l huck AhrensG Their strength bor$ers on the unbelie-#ble #n$ both men h#-e use$ $umbbells or ,uite some time. The irst m#n to bench press < lbs. oici#lly1 oici#lly1 the immort#l %#t #sey1 #sey1 woul$ $o set #ter set o unbelie-#bly u nbelie-#bly he#-y (ncline Dumbbell %resses $uring his gre#t liting c#reer #n$ this #ssist#nce work g#-e him #n$ (ncline B#rbell %ress o o-er @ @ lbs. Puite # bit o weight woul$n4t wou l$n4t you s#yG
(t is # mist#ken notion to eel th#t th#t this $umbbell work is or the bo$ybuil$er #lone1 or nothing coul$ be urther rom the truth. Dumbbell tr#ining c#n be s#tis#ctorily utili+e$ by #nyone who is intereste$ enough to bre#k #w#y rom incorrect preconcei-e$ opinions which h#-e no re#l b#sis in #ct. At this point in our $iscussion1 ( woul$ like to list or you the -#rious $umbbell mo-ements which will oer you the most return in #$$ition#l strength #n$ muscul#r $e-elopment1 when combine$ with regul#r b#sic b#rbell tr#ining routines. These liste$ $umbbell mo-ements #re not solely the only $umbbell mo-ements th#t e5ist but ( eel they #re #mong the -ery best we h#-e to oer you #n$ when utili+e$ #s #ssist#nce work or the b#sic b#rbell mo-ements1 the results will be ,uick1 regul#r #n$ ,uite impressi-e. hile it woul$ not be complete m#$ness to substitute with these $umbbell mo-ements or # short perio$ o time1 #n$ $uring this perio$ o tr#ining to use solely $umbbell work in pl#ce o the b#rbell kin$ howe-er1 ( woul$ not recommen$ this to #nyone intereste$ in uture or present competition in powerliting1 or let4s #$mit the truth to be # goo$ powerliter you must perorm the power lits. lits. Thereore1 try to m#int#in somewh#t o # b#l#nce between the b#rbell work #n$ the speci#li+e$ $umbbell work1 or gu#r#ntee$ o-er#ll best results or your swe#t #n$ e5ertions. "ince $umbbell tr#ining tr#ining will1 or the most p#rt1 p#rt1 be limite$ limite$ to the muscles o the upper bo$y #n$ the lower b#ck1 we will not #t this time be $iscussing #ny work or the thighs1 or recommen$ #ny metho$s or s,u#tting proiciency. proiciency. The use o $umbbells or leg work1 while possible1 is ,uite impr#ctic#l $ue to the necessity o h#n$ling such he#-y poun$#ges th#t the tot#l tonn#ge prohibits the use o this work or #ny re#l length o time. 0owe-er1 there will be more th#n enough work to $iscuss or the entire upper bo$y #n$ you shoul$ h#-e ,uite , uite # worklo#$ to choose rom1 in in#lly ormul#ting your p#rticul#r #ssist#nt $umbbell tr#ining routine. e sh#ll begin with the muscles muscles o the chest #n$ shoul$ers. shoul$ers. There will be two lists o $umbbell mo-ements to choose rom1 $epen$ing upon whether you #re working tow#r$s # he#-ier bench press p ress through the use o these mo-ements #s #ssist#nce to your he#-y lit1 #n$ the secon$ situ#tion in which you will prim#rily be intereste$ in knowing which mo-ements to choose rom or $e-eloping #$$ition#l muscle si+e throughout the chest #n$ shoul$er region. This w#y1 both the powerliter #n$ the bo$ybuil$er will h#-e more th#n enough work to choose rom1 in or$er to g#in #t the ,uickest r#te possible or him with #pplie$ work #n$ intelligent choices. For those o you intereste$ in incre#sing the #mount o your bench press1 press1 ( woul$ woul$ recommen$ the ollowing he#-y $umbbell mo-ements: Dumbbell Bench %resses: %resses: this this mo-ement is best h#n$le$ with both light #n$ he#-y weights with the repetition scheme going rom high to low with e#ch set. Fl#t Bench Flyes: this mo-ement seems to be best perorme$ with -ery he#-y weights #n$ the rep scheme #irly low1 with the sets me$ium to high. (ncline Dumbbell %ress: this mo-ement shoul$ be $one with both bo th light #n$ he#-y weights #n$ # mi5ture o repetitions will both pump #n$ strengthen the muscles into # gre#ter $e-elopment#l st#te. "t#n$ing Dumbbell %ress: this mo-ement will re#lly buil$ strong $eltoi$s with power to sp#re Try to work into -ery he#-y weights or sets o threes #n $ i-es #ter # suit#ble w#rm3up. Forw#r$ Dumbbell '#ises: using rel#ti-ely he#-y weights1 you c#n $e-elop # bit o useul muscle with this mo-ement which will h#-e # c#rrying3o-er eect on the strength o the entire shoul$er gir$le. "i$e L#ter#l '#ise: while this mo-ement is prim#rily # muscle b uil$er1
not # strength buil$er1 with high sets #n$ low repetitions the $eltoi$s get bo th # growth stimulus #n$ # strength stimulus #ll in one. The ollowing mo-ements1 whole not prim#rily or or buil$ing #$$ition#l strength strength into the the upper bo$y1 will $e-elop ,uite # bit o muscle si+e in the #ecte$ muscle groups: Fl#t Bench L#ter#ls: using rel#ti-ely str#ight str#ight #rms this mo-ement will work won$ers or the pector#ls1 using me$ium resist#nce #n$ # high number o sets #n$ repetitions. (ncline L#ter#ls: using strict1 str#ight #rm style1 using me$ium resist#nce #n$ high repetitions1 this mo-ement will resh#pe the upper pector#ls to # new $egree o $e-elopment or you. Decline L#ter#ls: this is # gre#t mo-ement or resh#ping the lower pector#ls with new si+e #n$ $ensity #n$ or o-ercoming the l#bby1 l#bby1 h#nging pec look. Bento-er L#ter#ls: this mo-ement will resh#pe the entire re#r $eltoi$ #re#1 gi-ing # ple#sing sh#pe throughout this #re#1 using me$ium resist#nce #n$ high repetitions with # mo$er#te #mount o sets perorme$ regul#rly. regul#rly. For those o you intereste$ intereste$ in $e-eloping #$$ition#l b#ck power1 power1 ( woul$ woul$ recommen$ the ollowing mo-ements incorpor#te$ into your present tr#ining routine: Dumbbell Bento-er 'owing: using two $umbbells1 work into #irly he#-y weights #ter # thorough w#rm3up with lighter poun$#ges. This will #$$ si+e #n$ strength throughout the upper b#ck #re#. # re#. Dumbbell 8pright 'ow: this mo-ement1 while clumsy #n$ $iicult in the beginning1 will gre#tly #$$ to your si+e #n$ strength in the tr#pe+ius muscles #n$ the muscles o the upper b#ck #n$ shoul$er gir$le. Begin with rel#ti-ely light weight #n$ in time work into #irly he#-y $umbbells with he#-y resist#nce. One Arm Dumbbell 'ow: by using only one #rm #t # time1 you c#n re#lly h#n$le some he#-y weights #n$ this shoul$ stimul#te #$$ition#l growth #n$ strength with persistence #n$ time. eep the weight he#-y #n$ the repetition scheme r#ther low or best results in power. Dumbbell "hrugs: or this mo-ement you will h#-e to use liting str#ps to hol$ onto the b#rs or #ny length o time1 since the weight potenti#l po tenti#l o this mo-ement is immense #n$ the #mount o weight you will ultim#tely be h#n$ling will be -ery he#-y. eep the repetition scheme r#ther high so #s to be #ble to congest the muscles without un$ue str#in $ue to the o-er3 be#ring he#-iness o the weights in-ol-e$ in this e5ercise mo-ement. Dumbbell De#$lit: using prim#rily the muscles o the b#ck without ben$ing the legs to #ny gre#t $egre will #llow you to work the b#ck b #ck muscles without the inclusion o the muscles o the thighs. The ree$om o mo-ement in this e5ercise $ue to use o the $umbbells will m#ke it ,uite # successul mo-ement or buil$ing #$$ition#l si+e #n$ strength in the lower b#ck muscles. Be sure to use liting str#ps in this e5ercise $ue to the #mount o weight c#p#ble o being lite$ with time #n$ p#tience. For buil$ing o sh#pely muscle without without the thought o the strength #spect o the e5ercises being perorme$1 ( woul$ recommen$ the ollowing mo-ements or you to use: Bento-er L#ter#l '#ise: while this is prim#rily prim#rily # $eltoi$ mo-ement1 mo-ement1 it will #lso sh#pe up the entire upper b#ck with emph#sis on the mi$$le section. eep the repetition scheme r#ther high #n$ the resist#nce r#ther light1 $epen$ing upon proper e5ecution o the mo-ement or best results. %rone L#ter#ls: by lying #ce $own on #n e5ercise bench #n$ r#ising the $umbbells si$ew#ys out to the si$e1 you will #lso be working the entire muscul#ture o the upper b#ck without the lower bo$y or torso muscles coming into the picture #n$ this will loc#li+e #n$ intensiy the eort eort o such work or #$$ition#l muscle growth.
These two mo-ements couple$ with # ew o the $umbbell mo-ements or the shoul$er gir$le #n$ the upper b#ck will work won$ers or your muscul#r $e-elopment #s well #s your liting strength1 i ollowe$ correctly or #ny length o time. This is not mere con2ecture1 it is pre3#ccepte$ re#lity. re#lity. (t is not my purpose or intention to ormul#te or you p#rticul#r routines in which these $umbbell mo-ements coul$ be incorpor#te$1 or this woul$ be t#king #w#y rom your cre#ti-ity in ormul#ting your choices #n$ preerences1 #n $ such # situ#tion woul$ not be be constructi-e or you in the long run1 or in or$er to become the ultim#te o which you c#n become1 you must le#rn to think #n$ to $ecipher or yoursel. This #pplies to #ll o us tr#inees1 no m#tter how #$-#nce$ we m#y become. h#t ( woul$ #$-ise you to $o is irst o #ll $ecipher irst wh#t your p#rticul#r go#ls #re #n $ then ormul#te the routines you will be using rom the mo-ements we4-e $iscusse$ #n$ outline$ or you in this section o h#pter @. ( you $o this1 you will not #ll #r rom the p#th o success in your tr#ining en$e#-ors.
Variou S!reng!h S&e#iali+a!ion Rou!ine
h#t we sh#ll en$e#-or to $o here in this section o h#pter @ is to outline or you # ew choice speci#li+#tion progr#ms which c#n be utili+e$ by you in the tr#ining ye#r1 or wh#te-er p#rticul#r tr#ining go#l you m#y en$e#-or to ulill. These routines #re not mere igments o my cre#ti-e im#gin#tion1 or they h#-e been use$ #n$ presently #re being use$ throughout the liting worl$ by liters o #ll c#libers #n$ #ll prob#ble situ#tions in which they c#n oer some help. By #$hering to the types o progr#ms outline$ o utline$ here or you1 you c#n rest #ssure$ th#t the inorm#tion will be well oun$e$ #n$ most helpul1 pro-i$e$ the liter or tr#inee m#kes no eort to #bort the b#sic b#sic principles outline$ or him 2ust the w#y they h#-e been reporte$. There is # re#son or this re,uirement o strict #$herence to these principles #n$ the w#y in which they #re outline$ or you. h#t we h#-e trie$ trie$ to $o here is to t#ke the guess work out o your tr#ining while while you #re in this perio$ o $eep speci#li+#tion. This w#y1 w#y1 your psyche will be #t rest with your routine #n$ this will #llow you to concentr#te con centr#te on simply ollowing the routine the w#y it is liste$ or you with no subconscious contr#$iction #s to the worthiness or -#li$ity o the work pre$etermine$ or you in #$-#nce. #$-# nce. (t m#kes ,uite # $ierence #s to the #mount o w#ste$ ner-ous energy i you irmly belie-e in the routine #n$ the tr#ining principles o t he routine in ,uestion1 when #ssessing the -#lue o the work #n$ the possible outcomes o the work i perorme$ #s suggeste$ or #ny length o time. By nor h#-ing to concentr#te on the 6yes7 or 6no7 o the work to be ollowe$1 your unconscious will be #t rest #n$ ully recuper#te$ to h#n$le the work to come1 with no e#r on your p#rt #s to whether you #re $oing too much or too little or best results. This is one time when you c#nnot rest on your #bility to to m#ke pertinent $ecisions or yoursel #s #r #s tr#ining lo#$ or -olume is co ncerne$. hen un$ert#king # perio$ o o such intense speci#li+#tion1 it is best i you ollow # preor$#ine$ sche$ule by someone who h#s been there beore you #n$ thereore knows wh#t to e5pect rom the $esire$ work #n$ #ll it encomp#sses.
By ollowing the the le#$ings o # m#n more #$-#nce$ th#n th#n you1 you will h#-e # better ch#nce o succee$ing to the m#5imum o your c#p#bilities1 with little ch#nce o #ilure $ue to wrong choices m#ke on your p#rt. e shoul$ mention #t this time1 time1 th#t whene-er #ny perio$ o intense intense physic#l e5ertion is un$ert#ken1 it will be o the utmost necessity th#t the $iet#ry h#bits o the person in-ol-e$ #re most completely ormul#te$ with no ch#nce o #ny -it#min or miner#l l#cking in both ,u#ntity or ,u#lity. During this perio$ o such intense speci#li+#tion you #re #ctu#lly #sking your bo$y #$2ust to # gre#tly #cceler#te$ worklo#$1 with the intensity #n$ -olume m#king 2umps by le#ps #n$ boun$s p#st the #mount #n$ kin$ o work pre-iously perorme$ by the intereste$ tr#inee. This worklo#$ incre#se incre#se #n$ intensity #cceler#tion will become #n #ll3encomp#ssing physic#l #n$ emotion#l $r#in on the ner-ous system #n$ the psychologic#l st#te o the in-ol-e$ tr#inee #n$ in or$er to m#ke such # strenuous situ#tion more e#sily #ccept#ble to ollow1 we sh#ll en$e#-or to outline or you the correct $iet#ry #n$ nutrition#l regime or you to ollow1 $epen$ing upon whether you #re seeking incre#se$ muscle si+e with -ery little weight g#in1 or o-er#ll bo$yweight #n$ si+e g#ins #long with #n incre#se o liting proiciency. proiciency. For the ellow ellow who wishes to sh#rpen up his muscul#rity #n$ $ensity $ensity #long with # cert#in #mount o incre#se$ muscle si+e1 but not with #ny incre#se$ bo$yweight to spe#k o1 ( woul$ recommen$ # $iet which is low in c#lories1 #lmost completely $e-oi$ o sug#r #n$ white lour pro$ucts #n$ high in protein #n$ protein supplements. This w#y there is -ery little in the w#y o #ttening oo$stus incorpor#te$ in this ellow4s ellow4s e#ting p#tterns #n$ in this w#y1 he will g#in -ery little in the w#y o e5cess bo$yweight #n$ e5cess bo$yweight. For the ellow who wishes to g#in in si+e #n$ strength but not g#in to #ny gre#t $egree in bo$yweight1 c#rbohy$r#tes1 especi#lly sug#r1 #re his worst enemy. enemy. "ug#r #n$ sug#r by3pro$ucts will pry e5cess weight on you #ster #n$ more insi$iously th#n #ny other type o oo$stu #n$ the pitiul thing is th#t or most o us r#ise$ in this country1 this me#ns th#t m#ny o our #-orite oo$s #n$ e#ting p#stimes will h#-e to be $one without. hile the ellow seeking seeking pure muscle muscle #n$ strength strength g#ins with mo e5cess bo$y#t #ccumul#tion must in$ee$ be sure th#t only goo$1 wholesome1 nutrition#l oo$s #ll into his $#ily c#loric int#ke1 hr must see to it th#t # minimum #mount o n#tur#l c#rbohy$r#tes #re inclu$e$ into his $iet or the s#ke o his tr#ining #n$ o-er#ll energy re,uirements #n$ #lso1 or the he#lth o his li-er #n$ ki$ney unctioning. E-en when in the process o losing bo$yweight1 we must keep # cert#in b#l#nce in the nutrients we ingest to insure proper intern#l unctioning o the bo$y1 bo$y1 with mo p#rticul#r org#n un$ergoing #ny unn#tur#l stress $ue to $iet#ry insuiciency o necess#ry oo$stus. One sm#ll ser-ing o resh ruit #n$ le#y green -eget#bles per $#y1 #long with your strict $iet o prim#rily protein oo$s will more th#n suice suice in keeping your intern#l org#ns unctioning #t the proper r#te1 with the consumption o such # l#rge #mount o protein #llowing the gre#test r#te possible o muscle hypertrophy ;growth>. For the truly un$erweight tr#inee1 the #mount o c#rbohy$r#tes consume$ in in his $#ily $iet#ry sche$ule is not #s import#nt #s the #ll3 #roun$ #mount o us#ble c#lories consume$ while un$ert#king such intensiie$ work. This me#ns th#t he will h#-e # much l#rger -#riety to choose rom when $eci$ing on wh#t to e#t e#ch $#y #n$ how much o e#ch oo$ group to inclu$e in his $#ily $iet. h#t this will me#n is th#t the $iet#ry sche$ule or the re#lly un$erweight tr#inee will be most plentiul #n$ well roun$e$1 with
much in the w#y o t#sty $ishes #n$ be-er#ges #n$ speci#l $rinks being inclu$e$ in the $#ily $iet#ry chore. ( hope ( #m not gi-ing the impression th#t the un$erweight m#n c#n orget orget #bout #ttempting to e#t the most nutritious oo$ th#t he c#n #or$ to get # hol$ o1 or this simply woul$ not be the truth. h#t ( me#n to s#y here is th#t since is not merely intereste$ in muscle g#ins but #lso in the #c,uisition o #$$ition#l bo$yweight1 he c#n #or$ to be # bit more l#ck#$#isic#l when it comes to the b#rtering out o the p#rticul#r groups o oo$stus #n$ the $esserts which will tickle the t#stebu$s #n$ bring # bout the #$$ition#l weight g#in this m#n is intereste$ obt#ining. For this m#n it woul$ be to his beneit to inclu$e # liber#l #mount o milk #n$ milk pro$ucts to roun$ out the b#sic $iet o le#n me#ts1 resh ruits #n$ resh -eget#bles. By inclu$ing the milk #n$ milk pro$ucts you will be gre#tly #$$ing to the #mount o c#lories consume$ #n$ #t the s#me time1 you will #lso be #$$ing gre#tly to the #mount o protein consume$ #n$ this protein will be o # -ery irst cl#ss n#ture1 which will #i$ you gre#tly in $e-eloping si+e #n$ strength. ( eel #t this time1 it will be to your #$-#nt#ge i ( were to outline outline # ew $iet#ry $iet#ry concoctions or both the muscle seeker #n$ the bo$yweight seeker to utili+e in their $iet#ry sche$ules while on these routines o intense physic#l speci#li+#tion. For the m#n who see$s prim#rily #$$ition#l muscle growth #n$ response1 the ollowing $rinks #n$ sn#cks will #i$ you gre#tly in m#int#ining positi-e nitrogen b#l#nce in the bloo$stre#m1 which will in turn #i$ you in buil$ing #$$ition#l #mounts o useul1 soli$ muscle. ;A> 0i %rotein Drink Three t#blespoons o li-er pow$er Three t#blespoons o bee hi3protein Three t#blespoons o soy# pow$er Four t#blespoons o pe#nut butter "weeten to t#ste with honey &i5 in blen$er using tom#to or or#nge 2uice or li,ui$ ;B> "uper 0i %rotein Drink Two r#w eggs Four t#blespoons o pe#nut butter Two p#ckets o gel#tin1 unl#-ore$ 0#l pint o ice cre#m "weeten to t#ste with honey &i5 in blen$er using skim milk or li,ui$ ;> 0i %rotein1 Low #rbohy$r#te "n#ck Four ounces o boile$ h#m Four ounces o chicken lo# Four ounces o Americ#n cheese Four ounces o "wiss cheese Dice the -#rious me#ts #n$ cheeses into sm#ll bite3si+e$ pieces #n$ se#son to t#ste1 This is # -ery nutritious sn#ck to be e#ten #nytime the urge or something subst#nti#l m#kes itsel elt.
ith these two types o hi protein protein $rinks you g#-e # goo$ source o #$$ition#l protein with -ery little in the w#y o c#rbohy$r#tes. The s#me or the me#t #n$ cheese. For the m#n who truly nee$s to g#in # l#rge l#rge #mount o #$$ition#l bo$yweight the ollowing $ishes #n$ $rinks shoul$ pro-e to be most beneici#l1 when couple$ with the type o speci#li+#tion routine we #re #bout to outline or in this section o h#pter @. Jou Jou will be #ble to en2oy these $iet#ry suggestions since you will not be limite$ to the kin$s o oo$s you c#n choose rom1 $ue to your not h#-ing to ollow # low c#lorie1 low sug#r type o $iet. O course1 this is not to s#y th#t you shoul$ go o-erbo#r$ on the sug#rs #n$ the sweet things which most o us h#-e been r#ise$ on e#ting beore we h#-e t#ken up this sport o weight tr#ining. hile it will be to his beneit to choose prim#rily rom the n#tur#l types o oo$stus with little choices #s to how much sweets #n$ #ttening oo$s to be e#ten1 this m#n will not h#-e to worry #bout g#ining e5cess bo$y#t "ince his met#bolism is too high to begin with ;this is why he is #lre#$y un$erweight>1 he will not h#-e too much worry #bout concerning how m#ny c#lories #n$ rom wh#t sources o oo$s these me#ls #n$ menus come rom1 pro-i$ing they #re prim#rily soun$ nutrition#lly #n$ well3roun$e$ -it#min #n$ miner#l wise. ;A> 0i %rotein #n$ eight #ining Be-er#ge One pint o he#-y cre#m One pint o ice cre#m One cup o whole milk Three r#w eggs Three ounces o milk #n$ egg protein "weeten with honey or chocol#te syrup ;B> 0i %rotein #n$ 0igh Energy Drink One ounce o li-er pow$er One ounce o milk #n$ egg protein One ounce o bee hi3protein One ounce o soy pow$er One r#w egg One ripe b#n#n# One pint o ice cre#m One pint o whole milk ;> 0i #lorie 0i %rotein "oup One cup o tom#to 2uice One cup o tom#to s#uce One c#n o corn niblets One c#n o sweet pe#s One $ice$ c#rrot One c#n o pork #n$ be#ns One h#l poun$ o slice$1 precooke$ s#us#ges Three preboile$1 pre$ice$ pot#toes
"e#son to t#ste ;D> 0i #lorie #n$ 0i %rotein Bre#k#st Four scr#mble$ eggs1 cooke$ with butter Eight ounces o rie$ )irgini# )irgini# h#m or b#con One poun$ o cooke$ choppe$ bee "e#son to t#ste1 mi5 together in # rying p#n #n$ simmer until w#rm. h#t these types o o be-er#ges #n$ $rinks will $o or the woul$3be bulk #n#tic #n#tic is th#t they will stimul#te his entire met#bolic m#ke3up to work #t # more #-or#ble pitch1 thus m#king his tr#ining en$e#-ors #ll the more e#sily obt#ine$. These $iet#ry suggestions #re both high in c#lories #n$ high in protein so th#t the b#sis o these oo$s will be more nutritious #n$ #i$ in $eli-ering the kin$ o results you #re looking or. ouple$ with the right #mount #n$ the right kin$ o tr#ining1 these $iet#ry sche$ules will #i$ you in $e-eloping the kin$ o muscles you #re seeking with little in the w#y o e5cess bo$yweight being brought into the picture. Although this m#n is not prim#rily intereste$ in m#int#ining the s#me bo$yweight #n$ seeks to #$$ gre#tly to his ultim#te si+e #n$ strength1 he is not intereste$ in g#ining e5c ess #t1 since this will not m#ke him #ppe#r #ny more impressi-e1 only sloppy #n$ un#thletic. "ince it is #lre#$y #n #ccepte$ #ct th#t most o you tr#inees will will g#-e $ierent $ierent go#ls #n$ #ims1 while using weight tr#ining #s # me$ium to obt#in these go#ls #n$ the #nswer to your tr#ining $iiculties must thereore become # speci#li+e$ metho$ in or$er or you to obt#in the #-enues o success you in$ee$ eel #re import#nt. "o " o we sh#ll1 thereore1 outline or you now in this section o h#pter @1 -#rious speci#l routines which c#n be utili+e$ by you $epen$ing upon your person#l go#ls #n$ their ultim#te possibilities #s to the le-el o #chie-ement. "ome o you men will be seeking seeking the three lit lit proiciency #long #long with the #c,uisition #c,uisition o #$$ition#l bo$yweight1 while others will seek to m#int#in b#sic bo$y si+e1 with the g#ins in the routine coming only rom #$$ition#l strength g#in. "ince these #re two $istinct go#ls #n$ thereore re,uire $ierent #-enues o work1 it is only n#tur#l to #ssume th#t the kin$ o tr#ining necess#ry to #chie-e these go#ls will or the most p#rt be somewh#t $ierent or e#ch in$i-i$u#l c#se. This me#ns th#t the tr#inee who is not seeking #$$ition#l bo$yweight will not only be ollowing # $ierent $iet#ry sche$ule1 but #lso he will be utili+ing # $ierent set #n$ repetition sche$ule1 #s comp#re$ to the truly un$erweight tr#inee who is seeking #$$ition#l poun$s #s well #s #$$ition#l strength potenti#l. For the tr#inee tr#inee who is not intereste$ in g#ining g#ining #ny more bo$yweight but who is intereste$ in g#ining in strength1 the two ollowing routines will be more th#n #$e,u#te or the #-er#ge tr#inee to ollow in his seeking o gre#ter liting proiciency #n$ muscul#r $e-elopment. The irst routine will be # short1 intense1 three $#y per week routine which will $e-elop bo$y strength without muscul#r growth1 or r#ther1 # g#in o bo$yweight.
&on$#y
Bench %ress: one set o ten or # w#rm3op #n$ then work with three sets o i-e reps using #ll the weight possible. Finish up with three sets o eight1 $one lighter. %ower ",u#t: one set o ten1 one set o eight1 one set o si51 #n$ three sets o three reps using #ll the weight possible. Finish up with three sets o eight1 $one lighter. lighter. Bento-er 'owing: se-en sets o i-e reps1 with the l#st three sets $one with he#-y weight.
e$nes$#y
(ncline %ress: one set o ten reps or # w#rm3up1 then 2ump to three three sets o our to to si5 reps. 0#l ",u#t: one set o ten1 one set o eight1 one set o si51 then three sets o our. To To be s#e1 you shoul$ $o these in # power r#ck. B#rbell url: our to si5 sets o si5 to eight reps using #ll the weight possible. Lying Triceps Triceps E5tension: our to si5 sets o si5 to eight reps using #l weight possible.
Fri$#y
lose rip Bench: one set o ten or # w#rm3up1 then work work up to three three sets o i-e1 he#-y. De#$lit From Below nee: one or two sets o triples or # w#rm3up1 then work up to three he#-y $oubles using #ll the weight possible. Do these in # power r#ck. Bento-er 'ows: our to si5 sets o i-e to se-en repetitions using #ll the weight possible. For the ellow ellow who is #ble to tr#in our $#ys per week1 #n$ who #lso is not intereste$ intereste$ in g#ining much in the w#y o #$$ition#l bo$yweight #s well #s strength1 ( #$-ise the ollowing our $#y # week tr#ining routine: &on$#y #n$ Thurs$#y Bench %ress1 (ncline %ress1 Dips1 #n$ %ower ",u#t. E#ch o these mo-ements on these two tr#ining $#ys shoul$ be perorme$ or # tot#l o eight sets e#ch1 with the reps r#nging rom between our #n$ si5. T#ke two or three w#rm3up sets1 then work with the he#-iest weight possible or three sets o our to si5 reps1 inishing up with two or so sets o eight reps with # somewh#t re$uce$ weight. Tues$#y #n$ Fri$#y Bent Legge$ De#$lit1 Bento-er 'owing1 #mbere$ B#r urls1 Lying Triceps Triceps E5tension. E#ch o these mo-ements1 e5cept or the $e#$lit1 shoul$ be worke$ or our to si5 reps per set with # tot#l o si5 to eight sets1 three o e#ch being he#-y. he#-y. On the $e#$lits $o si5 sets o triples. For the ellow ellow who is intereste$ in #lso #lso putting on some #$$ition#l bo$yweight #long with his incre#se in liting strength1 ( woul$ he#rtily recommen$ the ollowing tr#ining routines which h#-e been especi#lly pl#nne$ out or the tr#inee with these types o go#ls on his min$. ( #m sure th#t i you work #ccor$ing to the workout liste$ or you here #n$ ollow the suggeste$ $iet#ry principles luste$ e#rlier in this ch#pter1 you will most #ssure$ly g#in #$$ition#l bo$yweight #n$ the brunt o this g#ine$ weight will be or the most p#rt1 useul unction#l strength.
The irst routine is # three $#y routine with its m#in point o concentr#tion being pl#ce$ on the $e-elopment o o #$$ition#l muscle growth #s well #s #n incre#se in o-er#ll liting proiciency #n$ power.
&on$#y
Bench %ress: one set o ten1 ten1 one set o si51 one set o si51 #n$ i-e sets o between our #n$ si5 repetitions using #ll the weight possible. %ress Behin$ !ec k: one set o ten #n$ then our sets o si5 reps using #ll the weight possible. Bento-er 'ow: one set o ten #n$ then i-e sets o i-e to se-en reps using he#-y weight. "houl$er "hrug: i-e to se-en sets o si5 to eight reps using #ll weight possible. p ossible. Bre#thing ",u#t: one set o ten or # w#rm3 up1 then 2ump to #ll weight possible or one set o twenty orce$ repetitions.
e$nes$#y
(ncline %ress: i-e to se-en sets o our our to si5 reps using #ll weight possible. Fl#t Bench Flyes: our to si5 sets o si5 to eight reps using me$ium he#-y weight. B#rbell url our to si5 sets o eight to ten reps using #ll weight possible. Lying Triceps Triceps E5tension: our to si5 sets o eight to ten reps using he#-iest weight possible. Fri$#y lose rip Bench: i-e to se-en sets o i-e i-e to se-en repetitions repetitions using he#-iest he#-iest weight possible. %ower le#ns: i-e to se-en sets o our to si5 reps reps using me$ium he#-y resist#nce. %ower ",u#t: one set o ten1 one set o eight1 one set o si51 #n$ in#lly1 our sets o triples using he#-iest weight possible. For the un$erweight tr#inee who is intereste$ in tr#ining our $#ys per week #n$ #lso in g#ining #$$ition#l bo$yweight1 the ollowing routine will work ,uite well or you1 shoul$ you ollow the suggeste$ e#ting sche$ules which h#-e #ppe#re$ e#rlier on in this section. e must remember th#t in or$er or your you r bo$yweight to climb while you #re g#ining in si+e #n$ strength1 the proper $iet will h#-e to be ollowe$ so th#t the g#ins will be unction#l #n$ regul#r in their $e-elopment. e must keep in min$ th#t the m#in $ierence between these routines or g#ining weight #n$ the ones regul#te$ or sheer strength with no #ppreci#ble incre#se in si+e #n$ bulk lies in the $iet#ry principles #n$ suggestions which #re to be ollowe$ while tr#ining on the p#rticul#r routine o your choice #n$ $esire. To ollow one type o routine without without #$e,u#te nutrition#l h#bits to #i$ you in g#ining the #ims o your chosen routine1 you will be ighting only h#l # b#ttle1 with the outcome both being not #s eecti-e1 #n$ #lso t#king longer #n$ longer to obt#in. Jou Jou will h#-e to ollow the suggeste$ $iet#ry menus liste$ here1 #long with these routines1 i you wish to g#in #t the m#5imum r#te possible or you. y ou. 0ere then is your our $#y per week tr#ining tr#ining routine or si+e #n$ strength: &on$#y #n$ Thurs$#y
Bench %ress1 Fl#t Bench Flyes1 Flyes1 %ress Behin$ !eck1 Bento-er 'owing1 #n$ L#t chine %ull$owns. These mo-ements #re to be perorme$ rom between se5 #n$ eight sets o se5 #n$ eight repetitions1 with the irst two sets #cting #s # w#rm3up #n$ the ollowing our sets being perorme$ with m#5imum poun$#ges #n$ # n$ inishing up with two or so sets with lighter weights. Tues$#y #n$ Fri$#y %ower ",u#t1 0#l ",u#t1 "cott Bench url1 url1 Lying Lying Triceps Triceps E5tension. These mo-ements shoul$ be perorme$ or i-e to se-en sets o i-e to eight reps using the he#-iest weight possible or sets three1 our1 i-e1 #n$ si5. Finish up with lighter weights or the l#st set or two. Both the routines routines or the seeker o #$$ition#l bo$yweight #n$ the routines routines or the ellow seeking only #n incre#se in strength will result in both # $egree o strength incre#se1 hitherto $eeme$ impossible #n$ #lso1 wh#te-er weight is g#ine$ will be unction#l #n$ useul1 resulting in gre#ter liting proiciency #n$ incre#se$ muscle si+e. (t is my $eepest wish th#t you try to #$here to both the routines #n$ the $iet#ry sche$ules1 bec#use both will work h#n$ in h#n$ in #i$ing you in g#ining #t the #stest r#te possible or you in your present st#te o con$itioning #n$ $e-elopment.
One Li)! S&e#iali+a!ion Progra%
ith this in#l section o h#pter @1 we #re going to get into into the utmost eecti-e speci#li+#tion progr#ms o which there h#-e been m#ny recor$s kept. For the most p#rt1 these metho$s o #cute speci#li+#tion will work the muscles #n$ the liting mo-ements to # pe#k o $e-elopment #n$ proiciency which beoreh#n$ woul$ h#-e been elt were completely impossible or out o the ,uestion o being #tt#ine$ by the #-er#ge tr#inee. h#t we #re going to be $oing in this section o h#pter @1 is outline or you in the most intense situ#tion o physic#l en$e#-ors. This me#ns th#t you will be n#rrowing in on your tr#ining go#ls #n$ #spir#tions in or$er to 6milk7 rom your bo$y #ll the utmost potenti#l #s #r #s $e-elopment #n$ physic#l liting #bilities you #re c#p#ble o. These techni,ues #re by no me#ns completely new or untrie$ by other men beore you on the contr#ry1 contr#ry1 most men who #re the ch#mpions o to$#y #n$ yester$#y h#-e trie$ these tr#ining metho$s #t some prior time o their liting lie. These routines must c#use #n incre#se in si+e #n$ strength1 $ue to their se-erity #n$ their speciicity o n#ture. hen you work only one or two mo-ements per workout #n$ those workouts #re both -oluminous #n$ intense1 with the brunt o o the work strictly #n$ thoroughly perorme$1 you must g#in in one w#y or #nother1 $ue to the -ery n#ture o such #n un$ert#king #n$ the w#y in which the #-er#ge person4s bo$y will #$2ust to #n o-erlo#$ o stress. This is especi#lly true or the m#n with # -ery low energy le-el1 who h#s trouble in ormul#ting # routine which he c#n recuper#te rom1 throughout the m#ny ye#rs o his liting c#reer. c#reer. For the m#n who is const#ntly compl#ining o being o-ertr#ine$1 these types o routines will $o won$ers or both his physic#l $e-elopment #n$ his #ll3o-er liting potenti#l. This $oes
not me#n th#t these routines will not #lso beneit us more toughene$3up tr#inees1 or we #ll c#n re#p gre#t #mounts o beneit rom this type o workout i we h#-e the sel3belie #n$ the sel3control to gi-e these short1 intense routines # ch#nce to show us e5#ctly e5 #ctly wh#t they c#n $o. Thereore1 it woul$ be to #ll or our beneit to look o-er these suggeste$ routines1 no m#tter h#w short #n$ simple they m#y seem to us #t irst1 or in the long run they will work only i we will work. This irst speci#li+e$ routine will be or the m#n who wishes to e5periment with tr#ining or only one hour per $#y #n$ using one e5ercise mo-ement per tr#ining session. This will me#n th#t e#ch mo-ement will g#-e to be #n #ll3#roun$ muscle group mo-ement to stimul#te the most #-#il#ble ibers o the l#rgest muscle groups o the bo$y. (n this w#y1 such short tr#ining will be most complete #n$ result pro$ucing #n$ in the long run1 will $e-elop the most muscle or the #mount o work #n$ time put into the tr#ining perio$ o #ny type o tr#ining th#t ( know o. By tr#ining i-e i-e $#ys per week #n$ using only one mo-ement per $#y1 $#y1 we must m#ke sure th#t such choices will not c#use muscle o-erl#p #n$ thereore become physic#lly p hysic#lly re$un$#nt1 thereby le#-ing out cert#in muscle groups which woul$ pro$uce # lopsi$e$ physi,ue #n$ $ $ecre#se in #ll3#roun$ liting power. power. Thereore1 beore un$ert#king this type o routine1 be sure to know how to set up your sche$ule beoreh#n$ #s to wh#t to $o #n$ wh#t not to inclu$e so th#t the entire bo$y becomes stimul#te$ to gre#ter $e-elopment#l heights $uring the course o # liting week. This will #llow rot #$e,u#te recuper#tion #lthough you will be tr#ining #lmost $#ily #n$ #lso1 it will $e-elop or you #n incre#se in #ll3#roun$ listing power. This will $e-elop the c#p#bility o going 2ust #bout #s #r #s your p#rticul#r potenti#l will t#ke you in the w#y o liting proiciency. To To stimul#te #$$ition#l muscle growth1 it will be necess#ry to inclu$e in the uture #$$ition#l work or the #orementione$ muscles in or$er to ully work them #n$ resh#pe them1 #s it were1 to gre#ter $e-elopment #n$ sh#peliness. But or the ellow who is prim#rily intereste$ in #ll3#roun$ liting proiciency #n$ # well3 $e-elope$ rugge$ physi,ue1 this is the routine to ollow. 0ere then is your i-e $#y per week tr#ining routine: &on$#y Bench %resses Tues$#y ",u#ts e$nes$#y De#$lit or Bento-er 'owing Thurs$#y %ower le#n #n$ %ush %ress Fri$#y Merk From '#ck ith the choice o these mo-ements we h#-e gi-en gi-en the entire bo$y ,uite # workout by the en$ o the week. For e#ch o these mo-ements ( woul$ suggest you choose one o the ollowing set #n$ repetition sche$ules. The re#son ( #m gi-ing you somewh#t o # choice #s to the number o sets #n$ repetitions you will be using1 is $ue to the comple5ity o the choices o e5ercise mo-ements #n$ the import#nce o your being #ble to choose the right sche$ule which will work best or your person#l preerences #s to how m#ny sets #n$ how m#ny repetitions will work best or you. ith such # short1 $#ily e5ercise progr#m to work with1 it is import#nt to choose the right b#l#nce o work. ( woul$ #$-ise either th#t you perorm e#ch e5ercise or #roun$ ten sets o i-e to se-en repetitions1 with the irst three or so sets #s progressi-e w#rm3ups #n$ the brunt o the
work t#king pl#ce rom set our to set nine1 #n$ the in#l set or two being lushing sets with somewh#t lighter weights. Another suggestion woul$ be the ollowing trie$ #n$ pro-e$ eecti-e repetition #n$ set scheme: one set o ten1 one set o eight1 one set o si51 #n$ i-e sets o three reps using #ll weight possible. Finish up with two or three sets o i-e or so reps with somewh#t lighter weight or complete lush. Fin#lly1 Fin#lly1 when eeling p#rticul#rly p#rticul#rly energetic #n$ strong1 you coul$ t#ke # set or two oCr # w#rm3up #n$ then progressi-ely #$$ to the weight o the b#r until you #re #t close to C o your limit #n$ try or three to i-e single #ttempts with this he#-y weight1 inishing up with # ew sets o lighter poun$#g es with higher reps. All three o these suggestions will work or or you on such such #n intense1 short short routine. (n #ct1 one week you coul$ use one sche$ule #n$ the ollowing week the other1 #n$ so on. (t re#lly is up to you in the in#l estim#tion #s to how m#ny sets #n$ how m#ny reps you choose to ollow when working on o n such # course. They #ll h#-e h#- e merit1 i ollowe$ using intelligence #n$ p#tience. Jou ellows who #re #lw#ys compl#ining compl#ining #bout how little little time you h#-e to spen$ on your tr#ining will in$ th#t these sche$ules t#ke - ery little time #s comp#re$ to other routines th#t the m#2ority o us tr#inees ollow in our #ttempts #t g etting bigger #n$ stronger. stronger. ith ith such short workouts you shoul$ be #ble to recuper#te ,uite e#sily e# sily #n$ the result will be #n incre#se in your tr#ining enthusi#sm1 less misse$ workouts1 #n$ # gener#l incre#se in both liting proiciency #n$ in muscul#r $e-elopment. The ne5t type type o speci#li+#tion speci#li+#tion routine will be somewh#t more complic#te$ th#n the irst e5#mple ( use$ to $emonstr#te such tr#ining #n$ the eects o such types o work. ith this ollowing routine1 we will be tr#ining our or i-e $#ys per week1 with the #-er#ge routine consisting o two mo-ements per $#y. $#y. This w#y1 you will be #ble to perorm # more $i-ersiie$ #mount o work e#ch workout #n$ in the long run1 the #ll3 #roun$ eects will be more pre$omin#nt in muscle buil$ing #n$ strength le-el incre#ses. This is bec#use o the coupling o two such mo-ements e#ch $#y. By coupling two mo-ements $#ily1 or #lmost $#ily1 it is not necess#ry to tr#in e#ch #n$ e-ery $#y in #ct1 it will be possible to cut $own the number o tr#ining $#ys e#ch week to our. Also1 with the coupling o two mo-ements $#ily1 you will be tr#ining # bit longer e#ch $#y1 but the tot#l #mount o work $one weekly will rem#in #ppro5im#tely the s#me. This m#y me#n the $ierence between success or #ilure $epen$ing upon the r#te o reco-ery your bo$y c#n #cclim#te itsel to. "ome men will in$ th#t two mo-ements per $#y is 2ust #bout right or best results. Others will preer less tr#ining $#ys per week but will preer m#ybe three mo-ements $one on e#ch o these $#ys. Others1 in the e5treme other en$ o tr#ining energy le-els1 m#y in$ th#t one mo-ement per $#y is 2ust right to insure continue$ g#ins. "o you see1 in this section o this ch#pter1 we will be $iscussing e#ch o these types o person#li+e$ speci#li+#tion routines1 so #s to gi-e #ll o you # ch#nce to try wh#te-er kin$ o routine you m#y eel will be right or you. There is only one w#y to in$ out: you must e5periment #n$ see wh#t will work #n$ wh#t will not work. This ollowing routine is or or the m#n who wishes to to speci#li+e on the pressing muscles o the upper bo$y1 but #t the s#me time1 w#nts to be sure th#t he is inclu$ing enough work or the #$$ition#l p#rts o the bo$y so #s to not lose #nything pre-iously $e-elope$ $e- elope$ in the p#st. (n or$er to insure this not h#ppening1 you will h#-e inclu$e$ on #n #lmost $#ily b#sis1 enough work or the #$$ition#l muscle groups which will keep them in proper st#te
o tone #s the brunt o your workouts will be ge#re$ to $e-eloping #$$ition#l si+e #n$ strength in the pressing muscles o the bo$y bo$ y. h#t ( woul$ #$-ise you to $o in this c#se1 is to work one pressing mo-ement e#ch tr#ining session1 with one s,u#tting mo-ement on one $#y #n$ one pulling or #rm mo-ement on the ollowing tr#ining $#y. This w#y1 w#y1 the rest o the bo$y is #$e,u#tely #$ e,u#tely stimul#te$. 0ere then is your two mo-ement per $#y tr#ining routine: routine: &on$#y Bench %ress #n$ %ower ",u#t Tues$#y (ncline %ress #n$ Bento-er 'owing e$nes$#y %ress Behin$ !eck #n$ Arm ork ork Thurs$#y T#ke the $#y o Fri$#y lose rip Bench %ress #n$ Front ",u#t "#tur$#y "t#n$ing %ress #n$ Bent Legge$ De#$lit "un$#y T#ke the $#y o ith this routine ( woul$ #$-ise you to to perorm the ollowing set #n$ repetition sche$ule: or the m#2ority o mo-ements e5cept the Bent Legge$ De#$lit1 w#rm up or two or so sets #n$ then mo-e up to weight which you c#n h#n$le or between three #n$ i-e sets o our to si5 repetitions. Ater this1 cool $own with two or so sets o eight or so repetitions1 with # somewh#t lighter weight. For the $e#$lit1 ( recommen$ sets o three repetitions1 working up to # m#5imum triple. This shoul$ $e-elop more th#n enough power or the limit $e#$liting. For the rest o the bo$y1 bo$y1 there is more th#n enough work to stimul#te incre#ses in muscle si+e #n$ power. ith ith continue$ #pplic#tion # pplic#tion o this kin$ o tr#ining1 you will re#li+e # gre#t incre#se in your pressing power rom #ll #ngles #n$ the rest o the bo$y will not suer in $e-elopment or power bec#use o the inclusion o #$$ition#l work or these #re#s. This type o tr#ining c#n become most me#ningul #n$ en2oy#ble or you #n$ m#ny men en2oy this kin$ o tr#ining so much th#t they st#y on these kin$s o progr#ms or the entire tr#ining ye#r. For the m#n who h#s # gre#ter gre#ter #bility to recuper#te #ter strenuous strenuous tr#ining there #re urther metho$s o tr#ining which will stimul#te e-en urther r#tes o growth #n$ $e-elopment1 $ue to the e5tent o their se-erity #n$ complic#te$ n#ture. ith these types o workouts you woul$ $o #ll your pressing on one $#y1 the whole #mount o s,u#tting on the ollowing $#y1 #n$ in#lly1 on the thir$ tr#ining $#y you woul$ ollow # most complete routine to ully work the pulling muscles o the bo$y. (n this w#y1 #lthough you woul$ be tr#ining si5 $#ys per week1 you will only be working e#ch muscle group twice weekly1 so th#t the entire worklo#$ woul$ be e-enly $istribute$ throughout the entire bo$y1 with with #$e,u#te rest between workouts. The se-erity o this routine will will m#ke it necess#ry th#t you $o not try to st#y on this routine or more th#n # month or so1 unless you #re one o those r#re in$i-i$u#ls who c#n thri-e1 or seem to $o so1 on such # gre#t ,u#ntity o h#r$ work. ( such is the c#se1 then by #ll me#ns st#y on this type o routine #s long #s you wish to. But or the m#2ority o the rest o us1 # month #n$ # h#l o so woul$ be long enough to stimul#te correct tr#ining responses. As soon #s one begins to eel somewh#t $rug out #n$ less proicient #t one4s workouts1 it is then time to switch to # less se-ere #mount o work until ull recuper#tion is re#li+e$.
0ere then is your si5 $#y per week speci#li+#tion routine: routine: &on$#y Bench %ress1 (ncline %ress #n$ Fl#t Bench Flying Tues$#y %ower ",u#t #n$ Leg %resses e$nes$#y De#$lits1 Bento-er 'owing #n$ L#t chine %ull$owns Thurs$#y T#ke the $#y o Fri$#y The s#me #s &on$#y "#tur$#y The s#me #s Tues$#y "un$#y The s#me #s e$nes$#y e$nes$#y ( you c#nnot tr#in on "un$#y1 "un$#y1 then tr#in rom &on$#y through "#tur$#y #n$ t#ke "un$#y o. ith this type o routine1 there is # tremen$ous #mount o stress pl#ce$ on the physic#l #n$ emotion#l p#rts o the min$ #n$ bo$y1 so be sure to re#li+e this #n$ t#ke steps to $ eter physiologic#l st#leness1 which m#y step in #n$ orce #n unw#nte$ l#yo. A goo$ i$e# woul$ be to t#ke # ew e5tr# n#ps throughout the $#y so #s to m#ke this e5cessi-e work more #ccept#ble to the bo$y b o$y #n$ more e#sily recuper#te$ rom. Must #s we must le#rn to creep beore we c#n w#lk1 so must we in$ our w#y through this kin$ o workout1 slowly #n$ with gre#t hesit#ncy to o-erwork1 o- erwork1 since this woul$ work #g#inst us1 not or us. 'est #ssure$1 i enough c#re is t#ken to see to it th#t the correct kin$ o $iet is ollowe$ throughout this entire tr#ining ##ir1 ##ir1 the result we #re seeking will m#ke itsel elt. All th#t is necess#ry is to b#rter our energy #n$ see to it th#t we #re properly e$ #n$ #$e,u#tely reste$. Another #-enue o e5periment#tion e5periment#tion which h#s been pro-en most successul successul to the ew men who h#-e pro-e$ to be inno-#ti-e enough to #ttempt such # uni,ue incorpor#tion o tr#ining sche$ules #n$ e5ercise re,uency woul$ be where you will be working the entire bo$y e#ch #n$ e-ery workout. Then1 #ter working e5tremely h#r$ on the entire bo$y1 you rest until you eel th#t you h#-e complete$ the #mount o rest #n$ then1 #n$ only then1 $o you t#ke #nother workout. This me#ns th#t some weeks you m#y be tr#ining three times per week #n$ other weeks you will be tr#ining only two times per week. But in both c#ses1 you will be sure to work more th#n enough to stimul#te suicient suicient g#ins without the ch#nce o un$er3recuper#tion or o-ertr#ining becoming # problem. This w#y1 w#y1 there #re -ery little w#ste$ tr#ining progr#ms when on this type o routine. By limiting the #mount o tr#ining perio$s e#ch week1 you c#n gre#tly m#gniy the #mount o work $one on e#ch chosen e5ercise perio$. Also1 you will be #ble to rest #ssure$ th#t suicient rest t#kes between e#ch workout bout. For the m#n with limite$ tr#ining time #n$ limite$ tr#ining energy1 energy1 this type o routine m#y be 2ust wh#t the $octor or$ere$. (n this situ#tion1 situ#tion1 we woul$ n#tur#lly pl#ce the the most import#nt import#nt mo-ements irst in our routine1 in or$er th#t most o the energy e nergy c#n be spent on the mo-ements mo-e ments which #re the most import#nt to us1 with our p#rticul#r tr#ining go#ls #n$ en$e#-ors. This $oes not me#n th#t there will not be enough work or the rest o the bo$y1 bo$y1 or this is the be#uty o such # sche$uling o e5ercise perio$s. p erio$s. hen you know th#t you will be tr#ining the entire bo$y only two or three times per week1 it is only n#tur#l th#t you wish to work -ery h#r$ #n$ completely #n e#ch #n$ e-ery e5ercise chosen or e#ch #n$ e-ery e5ercise perio$. hen you know th#t the workout o the $#y will be the only ch#nce you will h#-e to get to work the bo$y or # ew $#ys1 you will re#lly try to get psyche$ up or the workout #n$ this will help you to get the most out o e#ch #n$ e-ery tr#ining routine. "ome men
c#nnot seem to keep up this #mount o psyche or #ny length o time. For these men it woul$ be wiser to work out more re,uently but less intensely. intensely. But or the m#n who c#n ge#r up this e5tr# emotion#lism two or so times per week1 this is the w#y to go. On the $#ys you #re not tr#ining1 be sure to rest #$e,u#tely #n$ #s completely #s possible or this how you will be #ble to ge#r up or the ne5t workout. Try to get in #n occ#sion#l n#p e-ery so oten to en#ble you to s#-e necess#ry tr#ining energy. For let no one tell you $ierently: with this progr#m you will h#-e to work This then1 woul$ be your whole bo$y1 twice per week speci#li+#tion routine. &on$#y Bench %ress1 %ress Behin$ Behin$ !eck1 Bento-er B#rbell 'owing1 "cott urls Lying Lying Triceps E5tension1 #n$ %ower ",u#t. ith this workout you shoul$ perorm the the ollowing set #n$ repetition sche$ule or the m#2ority o mo-ements1 e5cept perh#ps with your yo ur #rm work1 in which higher repetitions shoul$ be inclu$e$. For the rest o the bo$y1 try to w#rm3up suiciently suiciently with two o three sets o me$ium repetitions #n$ then 2ump to # poun$#ge you c#n h#n$le or between si5 #n$ ten repetitions #n$ work with this weight or three to i-e sets. ool $own with two or so sets o somewh#t lighter weights #n$ somewh#t h igher repetitions. For the upper #rms1 ( woul$ recommen$ th#t the set scheme be somewh#t re$uce$ while the repetition scheme be incre#se$ so th#t you #re h#n$ling weights or e#ch set or between eight #n$ twel-e repetitions. Ater # two or three three $#y rest1 try to get in the ollowing routine. routine. This will be somewh#t $ierent rom the irst routine since you will be trying to work the muscles rom # somewh#t $ierent #ngle. 0owe-er1 both routines will work the muscles most ully1 ully1 completely1 completely1 #n$ #$e,u#tely. #$e,u#tely. Fri$#y "t#n$ing %ress1 %#r#llel B#r Dips1 L#t chine %ull$owns1 "houl$er "hrugs1 he#ting B#rbell urls1 #n$ Olympic B#ck ",u#t. For this workout1 ( woul$ recommen$ # simil#r simil#r set #n$ repetition repetition sche$ule. #rm3up or the irst two or so sets #n then work into # weight you c#n h#n$le or i-e to se-en repetitions. 8se this or our sets #n$ then cool $own with two sets o eight reps. The secret o properly working the bo$y through these perio$s o super speci#li+#tion speci#li+#tion lies within the min$ #n$ the integrity o the tr#inee. 0e must see to it th#t his $iet is #$e,u#te #n$ complete or the incre#se o worklo#$s he will be un$ert#king. Also1 in or$er or him to stimul#te #$$ition#l muscle growth1 it will be nec ess#ry or him to #ce the #ct th#t only through # gre#t $e#l o sel coni$ence #n$ # strict #$herence to the $iet#ry principles $iscusse$ beoreh#n$1 will he succee$ to the limit o his potenti#l #n$ physic#l c#p#bilities. h#t ( h#-e trie$ to $o in this ch#pter is to gi-e you # selection selection o the most potent tools or we#pons you will e-er h#-e #t your $ispos#l in the hopes th#t through the proper utili+#tion o these techni,ues1 you too will mo-e one step closer to the go#ls go #ls o which your $re#ms #re m#$e.
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