Countdown to Power by John Kuc (1986)
There are few trainees who are not interested in building power and size. Isn’t this, along with health, the reason we train? Finding the way to do this is the problem. There are many ingredients that go into increased size and strength. Hard work, dedication, proper diet, sufficient rest and a training routine designed for this purpose a re all necessary. In this article we will discuss a routine that is designed to increase your overall body strength as well as size. If used correctly, the results will show. In future articles I would like to cover other factors involved. The routine we will use will be built around the squat, bench press and deadlift. These movements work the major muscle groups of the body. These will be the core exercises in our power building routine. One simple change can be made if you are one of those people who prefer overhead pressing strength to prone pressing strength. Simply substitute the Monday/Thursday bench presses with overhead presses, and put the benches in where the seated dumbell presses are on that same Monday routine. Another approach is to bench on Monday and perform overheads on Thursday. Remember, a program is a guideline. Your goals should be the determining factor in which movements you use. We will set the routine up for either a three or four day per week training schedule. I would recommend four days per week, but if three days are all you can afford, or you have found thrice-weekly training to bring better results, the routine can be adjusted. This routine we will use is called the “Countdown to Power.” It is designed to work the major muscle groups in a manner that will cause an overall o verall increase in body size and strength. The key to this routine is progressively heav ier weights while decreasing the repetitions, or what’s often referred to a s pyramiding. The main factor is doing this in a logical and organized manner. manne r. All of the power movements (squat, benc h press or overhead press, and deadlift) d eadlift) will use the same scheme of repetitions; only the poundages will be adjusted. Place equal emphasis on all three movements, and don’t be afraid to substitute, using front squats for the squat movement, a clean or other big pull for the deadlift etc. Again, your goals, temperament and individual physical and mental makeup should be the determining factor in selecting movements for the routine. Just make sure that the three power movements you use are just that, COMPOUND POWER MOVEMENTS. The repetition scheme will be as follows: Warm up set of 12 reps. A second warm up set, if needed. Then, 10-8-6-4-2-2-8. We will develop some routines using different pounda ges so that you will see how to apply it to your requirements. What this routine will do is tax your body b ody and cause it to grow in size and strength. What we want to do with the routine is induce overload in the major muscle groups. The overload principle, put in the most basic of terms, states that a muscle grows larger and stronger only when required to perform tasks that place loads on it over and above previous requirements. Our routine will do just that, and the result over time will be increased size and strength. We will set this up as a four day per week schedule. On Monday and Thursday the key exercise will be a pressing movement. On Tuesday, a squatting movement, and on Friday a squat and a pulling movement. If you are going to train three days per week, the following will apply. Monday and Friday will be centered around a press and a squat, and Wednesday will be a pull day. Using the four day per week wee k setup, arms, chest and shoulders will be included with the main press movement. Leg L eg and back exercises will be done on the squat and pull days. Abdominal work and stretching will be done on all four days.
Let’s now examine how the routine will be set up. We want to choose weights that will allow us to complete co mplete the routine, yet tax our strength. This is where whe re intelligence, dedication and hard work come in. We will use an individual with a
300-lb. bench press as our example. e xample. The first set will be strictly a warmup, such a s 135x12. The next sets will be 190x10, then 210x8, 230x6, 250x4, 270x2, 270x2, then 215x8. These are only sample poundages. You may be able to do more, or not as much. Make the adjustments as necessary. All repe titions should be done in strict form. Cheating or partial movements will not be used in this routine. For the squat and deadlift de adlift we will use 400-lb. lifts. As in the bench, the first set will be a warmup, 135x12. Then 205x10, 245x8, 285x6, 325x4, 365x2, 365x2, then 250x8. Remember these are workouts designed to build power and size. THEY ARE NOT POWERLIFT ROUTINES. A c omplete routine would be set up in the following manner: Before each workout : Stretch, then Abs for 100 total reps. Monday: Bench Press – 12-10-8-6-4-2-2-8. Dumbell Flyes – 2 sets of 10 reps. Barbell Curls – 3x8. Dumbell Curls – 3 x 8. Lying Triceps Extensions – 3x8. Triceps Pushdowns – 3x12. Seated Dumbell Presses – 3x8. Tuesday: Squat – 12-10-8-6-4-2-2-8. Leg Extension – 3x10. Leg Curl – 3x10. Calf Raises – 3x15. Lat Pulldowns – 4x8. Dumbell Rows – 4x8. Thursday: Same as Monday. Friday: Squat – 12-10-8-6-4-2-2-8. Leg Extension – 1x10. Leg Curl – 1x10. Calf Raises – 2x15. Deadlift – 12-10-8-6-4-2-2-8. Dumbell Rows – 3x8. If done properly this should be all the work you can handle. Quality, not quantity is what we are striving for. For the first couple of workouts you will have to experiment with the poundages pou ndages you will use. We are all different, so the ratio of repetitions to a single attempt will vary from one person to another. Some individuals may only be able to jump 10-15 pounds per set, while others may be able to handle 40-50 pounds per jump. Naturally the increases per set will be greater in the squat and an d deadlift than in the pressing movement. Don’t agonize over any of this. Just find out what weight jumps work best for you by trial and error. Once you have established your starting weights we must determine a formula for adding weight. I would suggest the following method. Once you can c an complete the workout (all sets and reps) for two consecutive sessions you should add weight. I would not suggest adding more than five pounds, but this five pounds will be added to all sets except your warmup set. By doing this you will be working harder on all the sets, and applying the overload principle to its maximum. Naturally one cannot push week after week and continue to make progress indefinitely. Forcing beyond a certain point
will result in fatigue, overtraining and injury. To p revent this from happening we will put a rest week into our routine. Every 5th or 6th week will be a rest week. On this week we will use only 80-85% of the weights used the previous week, and this goes for all a ll the exercises, not just the main movements. Ke ep the same set and rep scheme so that order and consistency stays in your workouts. On the week following your rest week use the same weights you used the week before your rest week. Keep in mind that building size and strength is a long term procedure. Be patient, and you will succeed. Don’t skip the rest week even if you feel you don’t need it. This rest period is important to long term progress.
There is another variation of this routine. This is the 5-4-3-2-1-5 system. It is similar to the 10-8-6-4-2-2, but the reps are lower and the weights are heavier. Taking the same 300-lb. 3 00-lb. bench press, the 5-4-3-2-1 routine would be as follows. 135x12, 205x6-8 (warmups), then 250x5, 260x4, 270x3, 280x2, 290x1, 255x5. The procedures for adding weight and rest weeks would be the same. This routine would be more geared gea red towards pure strength. A training routine is only part of the battle. Some lifters have great training routines and work very hard in the gym, g ym, but blow it all with their lifestyle choices. Making progress is a commitment. You must make sure you get the proper amount of rest, get a decent diet, stay away from junk food and don’t overdo the booze. In order to be good at anything decisions must be made each day.
An Advanced Squat Training Program by John Kuc (1986)
In previous articles I have taken the reader from the beginning stage of training to the point where he is ready to concentrate 100% on powerlifting. We have worked our way through the building and learning stages and we are now ready to begin thinking of competitions, records and advanced training. In order to get to the top in any sport you must be willing to pay the price. Don't think these records or championships come easy. There will be many setbacks and disappointments along the way. Many will fall by the wayside, but the ones who are able to pay the price will be rewarded. The following discussions are for the advanced lifter; only those who have a solid base ba se should follow programs such as these. We will begin with the squat since it is the first lift of competition. Of the three powerlifts the squat is the most difficult to do in a contest. The lift entails so many aspects. Wraps must be applied; the lifter must adjust under the bar, walk backwards and set up; wait wa it for the official's signal, perform the actual squat, wait for the signal, then rack the weight. Quality squatting equipment is expe nsive and cumbersome. The extra detail of setting the bar to each lifter's height uses valuable time. Because of the very heavy weight now used and the way the lift affects the lower back, hips and legs, there are many injuries resulting from the squat. The squat also requires the most athletic ability of the three powe rlifts. It is difficult to judge for depth and form resulting in much controversy. Spotting the lift is difficult and dangerous for spotters and lifters alike. Squatting has some drawbacks, but it is one of the very be st and most effective developers of power in the lower body. The squat demands high concentration if a lifter expects to be successful succ essful in doing it. Like the deadlift, the squat involves the use of many large and powerful muscles. Squat training takes a lot of hard work. The workouts are heavy and repetitive. Unlike the deadlift, the squat can be trained harder and heavier hea vier for longer periods of time before a state of overwork is approached. Most lifters train the squat twice per week with two or three days between squat workouts. One workout is designated the heavy hea vy day, with three to five sets of heavy doubles and triples, or fours and fives with lighter weight lifted. There are big differences in a ll of us, and individual training requirements often differ among individuals. It takes years to know your body and the training that works best for it. LEARN A LITTLE FROM EVERY WORKOUT.
Some lifters naturally have the right body structure to be powerful squatters. They possess short legs, wide hips, thick abdominal structure, short stature and thick limbs. If you do not have it naturally and an d want to excel at the squat you will have to make some changes in body structure. An increase in bodyweight will better your squatting leverages. Stronger and bigger thighs, calves, and abdominals are important important squat builders. As an example of how bodyweight helps the squat - I remember before I bulked up to superheavyweight I was squatting a marginal 700 lbs. at 242 bodyweight. I took 18 months to reach a bodyweight of 330. During the eighteen months I did a single rep at the end of each workout. Each week, for 72 weeks, I added 2.5 lbs. to this single without fail. By the end of 72 weeks I was doing a training single of 875 lbs. Every training squat I did in those 18 months was wa s easy and I did not miss one single training rep. For every 5-lb. increase in bodyweight per month my squat jumped 10 1 0 lbs. There were no tight suits, thick belts or good knee wraps at that time either. I think that says a lot for bodyweight's positive po sitive effect on squatting leverages. Personal equipment is one more way to increase squat poundage. A good suit, thick belt and Dyna Wraps will add many pounds to the lift. Beginning lifters should not use equipment until they reach the advanced stage. High levels of real strength should be developed without the aid of personal equipment. During the lifter's initial years the weights should b e felt and learned through the unrestricted movement of each lift. This is impossible when the new lifter is tightly bound in wraps, suit and belt.
Training the Squat Because it is possible work the squat more often than the deadlift, the squat is worked twice per week. A sensible schedule for squatting that least affects the two other lifts and is least affected by them must be devised. There are different possibilities for setting up your squat training and training in gene ral. These possibilities are governed by your work schedule, recuperative capabilities, lifestyle and the schedule of training partners. Here is one method that is flexible and provides rest between heavy workouts. Do not follow it word for word unless you find it acceptable to your training. Look it over, try it, then make the changes necessary to bring it into accord with your body.
Monday Heavy squat and heavy bench. Thursday Light squat and heavy deadlift. Friday Light bench. It looks like there is a lot of time between workouts. If all we did was powerlift, that would be true. This, however, is only the powerlift schedule. On heavy days and off days there is bodybuilding to do. Assistance work, abdominal work and stretching must also be done. There is a theory that a lifter should train the squat without a tight suit, belt or wraps; then shortly before the contest resume their use. It is felt that training without gear will increase squatting poundages, because the body must work harder without it. Training without gear will increase squatting p oundages, but it will not be to the lifter's advantage if this practice is continued too close to a contest. It takes two or three weeks to readjust to equipment. Two, three, four or even six weeks before a contest is a critical time. The lifter might be hitting the peak, fixing a depth position in the mind, or evaluating present strength with the day of contest strength. This is not the time to be falling forward or not going deep enough in the squat. Begin training with the exact equipment you use in a contest three months before the contest. Remember: train as you perform.
Squat Routines 1) Heavy Heavy Day Day 1st warmup - sets of 15-8-6-4 reps, followed by the 2nd warmup, used for warming up to heavy worksets - use progressively heavier weights for each set of 2's - 2-2-2-2. 2) Light Light Day Day 1st warmup - 15-8-6-4-3, 2nd warmup - 2 worksets - progressively heavier singles - these singles are not to be done as maximum attempts unless you are testing your singles strength - 1-1-1.
Additional Sample Routines with Sample Poundages I. Heavy Day 1st warmup - 225x15, 325x10, 425x5, 525x3 - 2nd warmup - 625x2, worksets 700x3, 725x3, 755x3. I. Light Day 1st warmup - 225x15, 325x10, 425x5, 525x3 - 2nd warmup - 625x2, worksets 700x3, 710x2, 725x 1. II. Heavy Heavy Day Day Warmup - 225x15, 275x10, 325x8, 425x6 - worksets - 475x4, 500x4, 530x3, 560x2, 600x2. II. Light Light Day Day Warmup - 225x15, 275x10, 325x8, 425x6 - worksets - 450x 465x4, 485x3, 525x2, 550-575x1. III. III. Heavy Heavy Day Day 1st warmup - 175x10, 225x8, 325x6 - 2nd warmup - 375x4, worksets 415x4, 425x4, 460x4. III. III. Light Light Day Day 1st warmup - 175x10, 225x8, 325x6 - 2nd warmup - 350x4, worksets 385x4, 405x4, 425x4. IV. Heavy Heavy Day Day Warmup - 225x15, 300x10, 375x6 - worksets - 410x5, 430x5, 460x5, 490x5. IV. Light Light Day Day Warmup - 225x15, 300x10, 375x6 - worksets - 410x5, 430x5, 450x5, 460x5.
Personal Squatting Routine
Cutting down to 242 lbs. from from superheavy was traumatic to my squat. While reducing bodyweight I could feel the squats getting heavier day by day. When I arrived at the 242-lb. bodyweight I had less strength than I had before I gained all the bodyweight. My choice of routine was influenced by the fact that I cannot do many reps without sooner or later getting a lower back injury. The new routine had to consist of sets of low reps. I build my routine around three to four heavy sets of two and three reps. I trained two days a week, one heavy day and light on the other. The heavy day had the four sets of three or two reps with a heavy weight. A heavy day went like this 225x10, 330x6, 430x4, 550x4, 635x2, 685x2, 725x2, 750x2, 710x2. The light day went: 225x8, 330x6430x4, 550x4, 635x2, 685x2, 750x1. I always have a single worked wo rked into most of my routines. It is not a maximum attempt. It serves the purpose of kee ping attuned to heavy singles during a time when reps make up the majority of training. My squat assistance work was not
too extensive, although I did loads of heavy bench squats during the early years of my lifting. Leg extensions and leg curls are the only assistance work I have done since 1974. I use the close stance, high bar style of squatting. The only place I ever encountered a small sticking point was from three-fourths of the way up to lockout. It was easily overcome by doing leg extensions and leg curls and from strength gained over the years doing the regular squat. The squat has given me more upper and lower back injuries than the deadlift. If I kept the reps low, I avoided injury. The weight never seemed to cause the injury, only the amount of reps. I never injured my back with a heavy single, however, I have injured it countless times with rep sets. Another place I have run into back problems was when I took the bar off the rack and a nd walked backwards or forward to return the bar. When you walk with the bar abnormal stresses are placed on the back every time one foot leaves the floor. All the weight is concentrated to one side and throws the back out of balance. Stay close to the rack, take a minimum amount of steps and drag your feet. Never completely take the weight off any one foot.
Drug Free Training
Since I have training 100% drug free I have adjusted the previous training method slightly. I won't get into the philosophy of drug free training as I have covered that in previous articles. The biggest adjustments I have made are that I don't go as heavy so often and I have cut the reps back a little more. The recovery period is longer so the real heavy days have to be further apart. A heavy day might go like this: 225x10, 330x6, 430x4, 550x3, 635x2, 685x1, 735x1, 780x1, 820x1. (Doubles would follow if the 820 set wasn't done.) I have found this low rep system to work extremely well and I should do over 850 in 1986.
Assistance Work There are two ways to schedule sched ule assistance work with your squat routine. First, squat assistance work c an be done once per week. It can be done in place of your light squat routine. In this way you squat moderately to heavily in your regular squat workout and do assistance work exclusively in the other workout. Another way to schedule assistance work is to squat twice weekly, light and heavy, fitting in assistance work at the end of your heavy squat workout. Whatever method you use depends on how well you recover from each type described. If two squat workouts plus assistance work cause your progress to go flat, ease up and go to the easier schedule of one squat workout and one assistance workout weekly.
Sticking Points - Causes and Remedies
Lifters who use the wide stance, bar ba r low on the back style squat usually encounter a sticking point from b elow parallel to a few inches above parallel. A strength deficiency in the quadriceps quad riceps is the cause. Another frequent sticking point for the wide squatter is a few inches above parallel to completion. The lower back and hips are heavily involved at this position, so they would need special work. Lifters who employ the narrow stance, bar high on the back style seldom have the sticking points of the wide squatter, but have their own sticking points particular to the narrow stance olympic squat. The narrow stance squatter gets a good upward start from the thighs and calves and upper thigh and abdomen pushing off each other. The narrow squatter usually hits a sticking point in only one place. This is from a point three-fourths of the way up until lockout. The muscles most activated at this position are the muscles of the lower, outer, upper and back of the thighs. Strengthening these muscles through specialization would help e liminate this sticking point of the narrow squatter.
The preceding has been a fairly thorough discussion on my theories and philosophies concerning squat training. The number one key to success is HARD WORK. The best routines in the world won't help if you don't work hard enough. Good luck with your training, and may all your lifts receive white lights.
Intermediate bench press training The following program is designed for the intermediate lifter. It is based on a 300 lb bench press. I have not no t taken bodyweight into consideration, but a 165-pounder and a 220-pound lifter will progress at different speeds. As far as gains from this routine, a 220-lb person starting at a 300 bench should look for 325-330, while a 165 pounder might get 310-320. In my mind, a 15 lb increase from this routine should be considered good progress, but 15-30 is the range depending on bodyweight, experience, and effort put into the workouts. Regardless of bodyweight the key to this program is in the work sets. You must really work hard and add weight whenever possible. One very important rule is do not n ot sacrifice good form in order to handle hand le more weight. All you will do is develop d evelop bad lifting habits which will be very difficult to break. A good guideline for adding weight is when you have completed two consecutive workouts. This is a 16-week program divided into two 8-week sections. The Bench Press workout is to be done twice per p er week. I advocate training the way you compete. This means all reps should be done with pauses. For the first 8 weeks do the same bench press workout on both days of the week. The second 8 weeks will have a different routine for each day.
8-Week Build-Up Routine Week 1: Bench Press - 135x10, 175x8, 215x6, 235x6, 245x6, 255x2, 215x8. Dumbbell Flyes - 3x10. Close Grip Bench Press - 185x10, 205 x 3 sets of 6reps. Triceps Extension - 3x8. Pressdown - 4x8. EZ Curl - 4x8. Dumbbell Curl - 4x8. Week 2 and 3: Bench Press - 135x10, 175x8, 220x6, 240x6, 250x6, 260x2, 220x8. Dumbbell Flyes - 3x10. Close Grip Bench Press - 185x10, 210 x 3 sets of 6 reps. Triceps Extension - 3x8. Pressdown - 3x10. EZ Curl - 4x8 Dumbbell Curl - 4x8. Week 4: Bench Press - 135x10, 185x8, 225x6, 245x6, 255x6, 265x2, 225x8. Dumbbell Flyes - 3x10. Close Grip Bench Press - 185x10, 215 x 3 sets of 6 reps. Triceps Extension - 3x8. Pressdown - 3x10. EZ Curl - 4x8
Dumbbell Curl - 4x8. Weeks 5, 6, and 7: Bench Press: 135x10, 185x8, 230x6, 250x6, 260x6, 270x2, 230x8. Dumbbell Flyes - 3x10. Close Grip Bench Press - 185x10, 220 x 3 sets of 6 reps. Triceps Extension - 3x8. Pressdown - 3x10. EZ Curl - 4x8 Dumbbell Curl - 4x8. Week 8: Bench Press: 135x10, 185x8, 235x6, 255x6, 265x6, 275x2, 235x8. Dumbbell Flyes - 3x10. Close Grip Bench Press - 185x10, 225 x 3 sets of 6 reps. Triceps Extension - 3x8. Pressdown - 3x10. EZ Curl - 4x8 Dumbbell Curl - 4x8.
The second 8 weeks will concentrate more on the Bench Press. The reps will be lower and the bodybuilding will decrease. The first and second bench press training day will have a different amount of reps. Week 9: 1st Day Bench Press: 135x10, 175x8, 215x6, 245x3, 265x3, 275x2, 245x6. Triceps Extension - 3x8. Pressdown - 3x8. EZ Curl - 3x8. Dumbbell Curl - 3x8. 2nd Day Bench Press: 135x10, 175x8, 215x6, 245x3, 275x2, 285x2, 285x2, 260x4. Same bodybuilding as 1st day. Week 10: 1st Day Bench Press: 135x10, 175x8, 215x6, 250x3, 270x3, 280x2, 245x6. Triceps Extension - 3x8. Pressdown - 3x8. EZ Curl - 3x8. Dumbbell Curl - 3x8. 2nd Day Bench Press: 135x10, 175x8, 215x6, 250x3, 280x2, 290x2, 290x2, 265x4. Same bodybuilding as 1st day. Week 11 and 12: 1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 275x3, 285x2, 250x6. Triceps Extension - 3x8. Pressdown - 3x8. EZ Curl - 3x8. Dumbbell Curl - 3x8. 2nd Day Bench Press: 135x10, 175x8, 220x6, 255x3, 285x2, 295x2, 295x2, 270x4. Same bodybuilding as 1st day. Week 13: 1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 275x3, 290x3, 285x3, 250x6. Triceps Extension - 3x8.
Pressdown - 3x8. Dumbbell Curl - 3x8. 2nd Day Bench Press: 135x10, 175x8, 220x6, 255x3, 285x2, 300x2, 295x2, 270x4. Same bodybuilding as 1st 1st day of this week. Week 14: 1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 300X1, 310x1, 280x3. 2nd Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 305x1, 310x1, 280x3. Week 15: 1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 305X1, 315x1, 285x3. 2nd Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 305x1, 285 x 2 sets of 3 reps. Week 16: Contest on Saturday. Tuesday of that week: Bench Press - 135x10, 175x8, 220x4, 255x2, 290x1, 305x1. At the contest, your attempts in the bench should range something like 280-285, 300-310, 320-330, depending on the progress you've made in the routine. The weights will have to be adjusted for individual needs. Regardless of weights used strive to complete all sets in every workout. If you can do this you will make progress.
Advanced Bench Press Training Routine by John Kuc (1986)
There is no better demonstration of upper body power than the bench press. The bench press is pure unadulterated power from its motionless beginning on the chest through its straight line line of vertical travel to lockout. It is a lift that is done with a smaller ration of muscle to weight than the squat or deadlift. de adlift. Squatters and deadlifters may feel a bit put out by the popularity of the bench press, but you really cannot blame the unenlightened public.
Powerful arms, shoulders and chest are the first images that come to mind when people peo ple think of a strong person. Their concept is further reinforced when they see champion bench pressers like Mike Hall, Pat Casey, Mel Hennessy, Larry Pacifico and Bill Kazmaier in person. The upper bodies of these gentlemen are enormous.
Training the Bench Press My bench press training was influenced by Jim Williams and Pat Casey. I use the word "influenced" because I am a m not the same person as Jim Williams or Pat Casey. Accepting their routines as the last word and never thinking or innovating for myself would eventually have led to a halt in progress. These two men have obviously perfected pe rfected routines
that work best for them. You will do well by seeking all the advice a dvice you can from champions, cha mpions, them put it together with a knowledge of yourself to make up a routine that is for you. There was no way I could do Jim's routine for the bench five days a week and make progress. My leverages were different and I had a mental block about the bench benc h press. Because it was always difficult for me to make progress, I settled on a routine better suited to my body. It was done two times per week, heavy and light, supplemented by 3 sets of 3 forced reps once per week. This method worked well and steady progress started. Soon I was convinced that 600 lbs was within my capabilities and began the physical work necessary to attain it. The n, 10 months later, with tons of hard work, 600 was mine. When I reduced bodyweight and became a 242-pounder, I realized some changes were necessary in my bench program. The forced reps had run their course of usefulness and the new leverages and bodyweight had to be trained differently. After I reduced to 242 my bench bottomed out at a tough single with 425 lbs. I needed to build basic power, so my new routine was to bench twice per week with one heavy and one light day. The heavy day was centered around 3 heavy h eavy sets of 3 reps done with max weights. If I felt tired or overworked I still did 3x3, only with a lighter weight. Sometimes on light week was not even to recover, so two or three weeks were done light. This system worked well and my bench slowly approached and then exceeded the 500 lb mark. Assistance work was utilized. The favorite and most e ffective for me was the close grip bench press with a 4-inch hand spacing between the hands. I also liked liked the lying triceps extension with with the EZ-curl bar. Both exercises were done with 4 sets of 6 with as heavy heav y a weight as possible. Eight to ten weeks before a contest I would discontinue all bench press assistance work. During this period I would concentrate on the bench press, going as heavy as I could for 3 sets of 3 reps. I would back off, rest, then build the triples back up and surpass my previous heavy triples. This small and simple cycle wou ld be repeated until it was time to start easing up, usually ten days before a contest. At this time I would test myself with a heavy, but not maximum, single. From this heavy single I determined my opening attempt. The bench press training should consist of a simple, intelligent, effective and productive routine. It is easy to burn out on the bench due to the heavy weights and small muscle mass used. Workout sessions and assistance work have to be scheduled to compliment each other instead of a schedule that cancels out the positive effect of each. Patience, many years of training, mind power, making powerlifting the number one priority in your life, and hard word. These are the things that will make you a champion.
Assistance Work Bench press assistance work is composed of many exercises that involve a wide variety of muscle groups. First consideration had to be given to the chest, shoulders and triceps. These are the main muscles involved in the actual pressing of the bar from the chest to the lockout position. The biceps of the upper arm and the latissimus dorsi in the back contribute substantially to a lifter's control and initial drive. They should not be ignored, if a bench assistance program is to be comprehensive and effective. In order to apply different assistance exercises most effectively, the bench press should be broken down into different sections. The first section involves lowering the bar to the chest. Arm biceps and latissimus dorsi give control to the descent of the bar, a very important part of bench pressing. The descent sets up the initial drive off the chest. If the descent is not good, chances cha nces are the bench press will suffer. The second section is made up of two parts. In the first part the bar is pressed from the chest to midpoint. Pectorals and the latissimus dorsi give the bar initial drive off the che st. The second part is from midpoint to locko ut. Here he shoulder muscles (deltoid) and triceps take the bar b ar to lockout. What you must do is determine where whe re your weaknesses lie and tailor your assistance work to correct these weaknesses.
Bear in mind that when you are heavy into assistance work, your bench may go down, but when you drop the assistance work and begin concentrating on the bench you will see the benefits. The following are assistance exercises that I have found to help the bench: 1) Bent arm pullove pullover. r. 2) Lat bar or dumbbel dumbbelll rows. 3) Curling Curling movement movements. s. 4) Incline Incline dumbbell dumbbell press. press. 5) Lying dumbbell dumbbell press. press. 6) Flye Flyes. s. 7) Lateral Lateral raises. raises. 8) Behind neck presses presses.. 9) High incline incline press. press. 10) Close grip grip bench bench press. press. 11) Pressd Pressdowns owns.. 12) Dips with with added added weight. weight. 13) Lying triceps triceps extensions extensions.. 14) Short range range lockouts lockouts.. 15) Forced Forced reps. reps.
Technique In any discussion of bench pressing, technique is always a big topic. I feel technique is a personal matter based on body type, leverages and your own personal style. There have been bench press records set with many different techniques. Some individuals have used the maximum allowable width grip, while others have used a narrow grip. Excluding body type and personal leverage, the wide grip would seem to be the most beneficial since the bar b ar will travel the shortest distance and the largest muscle group (chest) will be most involved. I don't advise everyone to switch to this style, and I personally don't use it. I feel this is a personal choice, but you should experiment to find what is right for you. If you do decide to switch hand spacing, remember the change will require some time, since new muscles will come into play. As far as actual technique, place yourself solidly on the bench with your eyes directly under the bar. Plant your feet firmly and then don't worry about them. Take whatever hand spacing you are comfortable with and either assisted or unassisted, remove the barbell from the racks to a locked out position. Once you have control of the barbell in a locked out position, begin your descent. The speed of descent varies, but you should always have control. I don't advocate the free fall approach, or an agonizingly slow descent. The weight should be lowered to the highest part of your chest. When the referee's signal is given, drive the weight from your chest. The bar should travel in a slight S shape. As the bar leaves the chest it will go slightly forward, then at about the halfway point, it will begin to drift back towards your head until lockout. Whatever style of bench pressing you are using there is one rule that will apply. You should always use strict form. It is senseless to bounce the bar off o ff your chest and raise your hips from the bench just to handle a few more pounds. Your training should be done in the same manner that you will have to do it in competition.
Samples of Different Possible Routines Sample 1) Heavy: warmups - 135x15, 205x10, 275x6, 300x3,325x2, 355x1. work sets - 315x3, 330x3, 350x3. 1) Ligh Light: t: warmups - 1355, 205x10, 275x6, 300x3, 325x2. Med-heavy single - 365x1.
Single - 375x1. work set - 320x3.
Sample 2) Heavy: warmups - 135x10, 225x8, 350x6, 400x4. work sets - 415x3, 430x2, 440x2, 450x2, 465x2. 2) Ligh Light: t: warmups -135x10, 225x8, 325x6, 375x4. work sets - 400x3, 425x2, 430x2. Sample 3) Heavy: warmups - 135x15, 225x8, 300x6, 330x5, 375x3. work sets - 400x2, 410x1, 415x1, 425x1, 430x1, 430x1. 3) Ligh Light: t: warmups - 135x15, 225x8, 300x6, 320x5, 350x3. work sets - 375x2, 400x1, 420x1. Sample 4) Heavy: warmups - 175x8, 225x7, 260x6, 300x5, 320x4, 350x3. medium-heavy singles - 375x1, 390x1, 420x1. work sets - 360x3, 370x3, 385x3. 4) Ligh Light: t: warmups - 175x8, 225x7, 260x6, 300x5, 320x4, 335x3. medium singles - 350x1, 365x1. work set - 370x3. Sample 5) Heavy: warmups - 135x10, 170x9, 200x8, 210x7, 250x6, 300x5. work sets - 315x4, 350x3, 400x2, 450x1. 5) Ligh Light: t: warmups - 135x10, 170x9, 200x8, 210x7, 2500x6, 300x5. work sets - 315x4, 325x3, 360x2, 415x1.
Points to Remember 1) Determine Determine what is best best for YOU. 2) Don't overtrain. overtrain. 3) Be patie patient. nt. 4) Use assistance assistance work work wisely. wisely. 5) Always use good form.
How to Begin a Deadlift Program by John Kuc (1986)
The mention of deadlifting triggers panic attacks in some trainees. The vision of back-breaking reps is more than they can tolerate. Most trainees think of the deadlift as a competitive lift to be done only by powerlifters. This type of thinking is far from the truth. The deadlift dea dlift is a great overall back developer. Some lifters have attained tremendous back development by using only the deadlift. I think it can be safely said that no single exercise will develop the back as well as the deadlift.
The deadlift also invokes thoughts of back injuries. This is an old wives’ tale, an d is definitely not true. If deadlifts are done correctly, they are no more dangerous than any other exercise. In fact, a good deadlift workout will probably go a long way in preventing back b ack injuries, not causing them. I feel almost any trainee would benefit from adding deadlifts to their routine. The number one question qu estion is how to begin deadlifting. In this article I will set up a good basic routine for the beginner and intermediate trainer. The routines that follow can be used by powerlifters, bodybuilders, or the individua l who trains at home for no other reason than fitness and feeling good. We must first determine who falls into the beginner and intermediate categories. The beginner is the individual who has trained for a year or less and has not done any continuous deadlifting. He may have tried them, but they are not part of his routine. The man in the intermediate category has at least one year ye ar of training and has included deadlifts in his previous training. No matter what stage of development you are in, the key to all deadlift training is to begin slowly and work your way up. The only secrets are patience and diligence, along with intelligent training. The individuals who are deadlifting world record poundages had to start in the same way you will. They paid the price in hard work and were rewarded with tremendous strength and development.
THE BEGINNER The deadlift calls for more overall body strength than any other movement. When we deadlift virtually the whole body – legs, back, arms, abdominals, etc. e tc. – is involved. To start the deadlift, try a shoulder-width alternate grip of the bar. This alternate grip prevents a heavy bar from rolling out of the hands. The foot placement should be a bit narrower than the hand spacing. Of course, your foot and hand spacing will change after you accumulate some experience, but initially try the recommendations I have described. Get your foot and hand spacing; lower yourself by squatting down and slowly begin the pull. The pull is started with the lower back, taken over by the legs and finished by the lower back and hips. Come to a standing position with the bar hanging in the arms – lower the bar under control and repeat for your reps. The following set and repetition schedule for he beginner should be sufficient: 1st set – 15 reps 2nd set – 8 reps 3rd set – 8 reps 4th set – 8 reps 5th set – 8 reps Select a light weight for the first set and add a bit more for the second set, bearing in mind that they are warmup sets. On the third, fourth and fifth sets, jump to a poundage that is challenging, ch allenging, but within your capabilities for attaining eight reps for all three sets. Every second week wee k add five pounds to the third, fourth and fifth sets. I do not recommend the beginner to train more than three times per week, with deadlifts being done twice a week. For example, if you are training on Monday, Wednesday and Friday, deadlift on Monday and Friday. This will give you plenty of work and help build a good base for the future.
INTERMEDIATE I would consider most weight trainees to fall into the intermediate category as they are fairly well conditioned, but relatively inexperienced in deadlifting. What we are going to do is put them on a power routine consisting of 6 sets of 5
reps. If used correctly, this system will build power relatively fast. This routine is a good compromise between the high rep workout of the beginner and the low rep workout of o f the advanced powerlifter. It is a real strength builder. The trainee at this stage should be b e training no more than four days d ays per week, while deadlifts are done twice a weekly. I would recommend working your squats and a nd deadlifts on the same day, with squats coming first. The reason for this is that the squat will not affect your deadlift as much as the deadlift will affect your squat. Right after you complete your deadlifts, do three sets each of lat bar rows and pulldowns. Both of these exercises give the latissimus dorsi a good workout and help with the deadlift.
Sample Workout: Monday and Thursday 1.) Warmup / Stretch – this is important in a ny routine. 2.) Abdominals 3.) Squat 4.) Deadlift 5.) Lat Bar Rows – 3x8 6.) Pulldowns – 3x8 7.) Leg Extensions 8.) Leg Curls 9.) Calf Raise Chest, arms and shoulders can be worked on Tuesday and Friday. Every six to eight weeks you may want to test your strength with a single repetition. This single will serve a few purposes. It will tell you the progress you are making. It will add variety to your workouts. On these single rep days some kind of system has to be used in order to figure out a good weight for that first single. Follow your regular warmup routine. Take your first set of five with the same weight yo u use in training. For the next ne xt three sets, which will be the fours, triples and doubles, use a progressively heavier pounda ge for each, paying close attention to the ease or difficulty of each ea ch set. Let the last set give you an idea of what weight you want for the next ne xt set. By using this method you should be able to ease yourself into that single rep without shocking your body. The weight increase between the set of doubles do ubles and the single will not be that great at this point. Still, be careful! ca reful! Do not add too much weight for the last set. At this stage a few pounds could easily ea sily change what should be a smooth single into a wobbly grinder with a chance for serious injury. You can be more liberal in choosing your future single. For now, get a good one in and build on it. The next time you test your single rep strength it will be much e asier because now you have a starting point to work from. When you have to decide what the single attempt should be, use your previous single and relate it to the following workouts and strength improvement. Slowly work your single up to a respectable weight over the coming months. Always stop and think about any decisions you have to make and use sound reasoning for everything you do. The preceding will build an excellent base of strength and development. From this point one can switch to a lower rep, heavier weight routine or can continue on with the intermediate routine forever.
Intermediate training - On August 24th, 1985, the Los Angeles Police Department Powerlifting Team had the privilege of the legendary John Kuc presenting a powerlifting seminar and lifting exhibition. John did his exhibition first, working up to a 'light' squat of 715. He then proceeded to do his deadlift routine, ending with three sets of triples using 715, 745, and 775 lbs. He informed us this was his first heavy deadlift workout since co mpeting in the Drug Free Nationals a month earlier. We were stunned by his strength. Next, Kuc gave a 45 minute lecture covering his routine, cycles, theories and nutritional philosophy. He then stayed and
answered questions until there were no more. The next day when I dropped John off at the airport he made me promise to write him and inform him of any negative feedback I got. To this day, all I have heard are positive comments. Lt. John Mutz and I found Kuc's seminar and exhibition well prepared and well executed. ex ecuted. Kuc is a professional person in every sense of the word. His fee was very reasonable and we got every penny's worth. We would highly recommend him to any individual or organization considering hiring his services. One last note. On the drug free issue, Kuc never preached or made judgement on others. He merely stated it was his choice to compete in a drug free manner. He was also candid about his prior steroid use. Of all the powerlifting related events that have occurred in my life. the one on e I am most proud of is calling ca lling John Kuc my friend. - John Chamness
Your first year of weight training is finished. You should b e ready to enter the intermediate training stage. Your body is now developed to the proper level which will enable you to progress through more difficult and advanced training. If you still have any bad lifting habits you should break them now. Bad lifting habits and style can be costly in later years. They are also harder to dispose of then. During the intermediate stage you will be working on powerlifting methods and doing a fair amount of bodybuilding. The weights will become heavier and the repetitions will be lower. You have been training for only one year, so you must expect some aspects of your new training routine to be similar to what you did in your first year. If you have been faithful to the program up to this point you should be in excellent shape. There are, however, many things to experience and your body must undergo much more conditioning. During the next year you will acquire a great deal more conditioning and experience. The intermediate stage is a time when lifters must start thinking for themselves. Entering one or two contests during your second year of training will most assuredly have you doing some fine thinking on your own. The Th e best time to schedule these contests would be at the end of the second seco nd four months or the third four months of the intermediate stage. Please do not go into these contests planning to go the limit on your attempts. Remember that you do not have that much experience and your body cannot take the limit attempts yet. For the present a contest should be more of a learning experience instead of a head-to-head competition. How you place p lace in these first two contests does not matter, but what you learn will most definitely affect how you place in future contests. Go into the contest with the idea of winning; just do not let the unfamiliar un familiar pressures of your first contest lead you to do anything foolish. Experiencing a contest or two at this stage in your yo ur career will give you an idea of contest procedure, competition, following instructions and rules, and applying a pplying lifting strategy under actual conditions. Competition will give yo u a good idea of how training reps relate to what you do in a contest and provide invaluable feedback needed for the next contest. Before you begin your second year, plan to take a week of vacation from the stresses, pain and regimentation of weight training. When you start up again reduce your last training poundages a little. Work back to your best, eventually surpassing it to attain the new goals set for yourself.
1st Four Month Routine Intermediate Stage Monday 1) Wa Warm rmup, up, str stret etch ch
2) Abdomi Abdominal nals: s: Knee-ins 3x10 Leg Raise 2x40 Side Bend 2x30 3) Squat Squat:: warmups 15, 8, 6 6 sets of 5 reps 4) Deadlif Deadlift: t: warmups 10, 8, 6 6x5 5) Lat Bar Bar Row Row 3x8 6) Lat Bar Bar Pulldown Pulldown 3x8 3x8 7) Leg Extensi Extension on 3x10 3x10 8) Leg Curl Curl 3x10 9) Calf Calf Raise Raise 4x12 4x12
Tuesday 1) Warmup, Warmup, stretch stretch 2) Adomin Adominals als:: same as Monday 3) Bench Bench Press: Press: warmups 15, 10, 8 6x5 4) Preacher Preacher Curl Curl 3x8 5) Standing Standing Dumbbell Dumbbell Curl 3x8 3x8 6) Pressd Pressdown own 3x8 7) Lying Triceps Triceps Extensi Extension on 3x8 8) Wrist Wrist Curl Curl 3x12 9) Reverse Reverse Wrist Wrist Curl 3x12 3x12 10) Standing Standing Press Press 3x8 3x8 11) Side Lateral Lateral Raise Raise 3x8 3x8 12) Rear Deltoid Deltoid Raise Raise 3x8
Thursday: Same as Monday Friday: Same as Tuesday
Why are you entering your yo ur second year of training using a power routine consisting of 6 sets of 5 repetitions? The 6x5 routine is not new. It is a popular method of building power for athletes that strength coaches frequently use. Six sets of five reps, if used correctly, builds power relatively fast for an athlete who is conditioned, but not experienced in weight training. The reason you will be using the 6x5 routine is you are in a transition period. You have experience, but are not ready to subject yourself to the continuous pounding and abuse that advanced powerlifting is going to inflict on your body. A compromise is reached between high and low repetitions and light and heavy weight with the potential remaining to develop power. The 6x5 routine has some pitfalls a lifter can consciously or unconsciously fall into. A characteristic of the 6x5 workout is the high number of sets and reps. Properly done, each set should be a progressively heavier weight. If the same weight is handled for each of the six sets progress would eventually stop. For example, if you could easily e asily handle the same
weight for 6x5 you could not possibly induce overload in the muscles being worked. The overload principle states that a muscle grows larger or stronger only when required to perform tasks that place loads on it over and above previous p revious requirements. Why can't you achieve overload in the muscles using the same weight for all six sets? In order to complete six sets with the same weight, the weight used would have to be light enough so fatigue would not build and make the last two or three sets impossible. You might ask, "What if I use a weight that is constant for all six sets, but heavy enough to make me work hard enough from the first set through the sixth set?" The first set could be heavy enough to build strength. By the time you have done three or four heavy sets, your body could not handle the remaining sets in good form; even though you were lucky enough to make all the repetitions. The cumulative effect of working out so heavy so often would soon have you ready for the scrap heap. A heavy, high-rep program is highly specialized. It should be used by advanced lifters for only very short periods of time. Severe overwork will occur otherwise. In deciding what weight to start with for the 6x5 system, we have to develop a starting point. The weight you handled in the 3x8 program (the previous program) will be what the starting poundages are based on. The way you will work the routine is use different weight for each set of 5 reps, working from a light weight on the first set of five to medium weights; finally heavier weights on the last sets. The initial sets ease your body into a heavy lifting state. The six sets play a triple role. One is to prepare your body for a heavy lifting state in the safest and easiest way possible. The next is to build strength and the last is to familiarize you with the specific lifting movement through actual experience. I have listed certain poundages in the sample routine. These poundages are to be used only as a rough guideline and must not be interpreted as the poundage you should be using. You may be able to use a lot more weight, or maybe even less. Everyone is different. Each person progresses at their own rate. Try different poundages in the new 6x5 routine. Use the first two or three workouts to experiment. You r first set of fives could be ten, fifteen, twenty po unds heavier than what you finished the 3x8 routine with. The last three sets of five should work you fairly hard. On the last set really make yourself work. I do not mean the gut busting, bu sting, low gear, nearly static push you see in competitions. That is strictly for maximum single attempts by an experienced expe rienced lifter. What I am getting at is if you did five reps and were to try a sixth, you would probably not make it. Let's use the squat as an example for adapting the 3x8 routine to the 6x5 routine. Imaginary lifter's progress from the first day of training through the first y ear (beginner's stage). 1st day - 3x8 with 110 lbs End of 1st month - 3x8@135 End of 2nd month - 3x8@155 End of 3rd month - 3x8@170 End of 4th month - 3x8 @185 End of 6th month - 3x8 @195 End of 7th month - 3x8@205 End of 8th month - 3x8@215 End of 9th month - 3x8@225 End of 10th month - 3x8@250 End of 11th month - 3x8@260 End of 12th month - 3x8@275 The imaginary lifter finished the first year squatting 3x8@275 lbs. We will take the 275 pound figure and see how it could work in the 6x5 routine. Warmups - 15@135/8@150/6@185 5@225 5@250 5@265 5@280 5@290 5@300
A Guide to Thigh Development by John Kuc (1984)
When I did the original outline for this article I tried to think of an appealing appe aling title. Many trainees do no leg work at all, and those that do usually do not do enough. I thought an appealing title might entice some of them into including leg work in their training programs. I later decided that an honest evaluation of the pros and cons of leg work would be the best enticement. I won't try to deceive anyone; leg work done properly can really be tough. There are no easy leg exercises, and to be effective you really have to go all out. This is one factor against leg work. The fact that your legs are normally covered is the second factor. Most individuals prefer to work the muscles that are seen by everyone. Also, some leg exercises require a relatively heavy weight to be effective. Heavy poundages pound ages seem to create a mental barrier for some individuals. Combine all these factors and you can see why leg work could be ignored. Now let's take a look at some of the benefits derived from a good leg program. Your legs are your primary means of moving from one place to another. This alone should motivate you to keep them in good condition. Almost all forms of athletes require strong legs. If you are using weight training to improve athletic performance, three or four sets of squats will be a lot more beneficial than the same amount of barbell curls. For those who are interested in increased size, there is no greater stimulation of body growth than leg work. Your cardiovascular system benefits more from leg work than from any other exercise. Also, nothing looks funnier than a well developed upper body on a set of pencil thin legs. If you honestly evaluate the pluses and minuses it is difficult not to include a good leg program in your you r workout. I am not saying that you have to squat with World Record poundages or to develop your legs to the degree required to win a Mr. Universe contest. What I am saying is that an efficient leg program will go a long way in improving your physique p hysique and your health. The key to leg work is quality not quantity. This is one area where you really have to push out that extra rep. I have seem many individuals almost pass out in a n effort to squeeze out one more rep in the bench press or curl. These same individuals quit when they still have four or five reps left in the squat. Part of the reason for this is that it is extremely difficult both physically and mentally to train the squat to failure. to do this requires guts and good spotters or safety devices. I do not advocate training to failure, but you should come close. We used to train with an individual who pushed so hard in the squat that he couldn't make his legs move when he finished his reps. We had to help him back to the racks. I personally feel the best exercise for the legs is the squat. I do not state this because I am a powerlifter. I have found from practical experience that my leg size will not increase without squatting. Set upon set of leg extensions and leg curls will not accomplish this. If at all possible, make squa ts the cornerstone of your leg program. I realize that some individuals physically cannot do squats, but there are too many trainees who claim they cannot do them, when in reality they just don't want to. Because you hurt your knee or injured your lower back three years ago doing squats should not prevent you from doing them today. How many times have we injured and elbow or shoulder benching? We don't that exercise aside. What I am trying to say is give leg work an honest effort. Like anything else, if you haven't done much leg work, start slow. Don't worry about the weight you use until you get accustomed to the exercise. You should strive for relatively high reps with a decent amount of weight, not singles or doubles with personal records. I recommend working your legs two days per week. As an advanced lifter this should be sufficient. Some of the top physique competitors use three or four day a week crash programs. These kinds of programs are not designed for the average trainee or to be used for any extended period of time. If you are thinking of following one of these programs,
make sure that you are ready for it. I guarantee that if you work hard enough, two days per week will be sufficient. What I will attempt to do is list several types of leg routines and the benefits of each. each . 1) The standard 5 x 5 pyramid routine is as good as any. If you put in the effort, this routine will supply the results. 2)An individual wanting to lose weight and/or a nd/or improve his cardiovascular system might use a high rep program. Squats: warmup x 20 reps add weight, 20 reps add weight, 20 reps add weight, 20 reps add weight, 20 reps Leg Press: 3 x 20 or Leg Extension 3 x 15-20 Leg Curl: 2 x 15-20 Every time you go through this routine you should strive to complete it in less time. 3) This program is for the individual who truly cannot squat. squat. it may also be used as an occasional change of pace workout. Not everyone can or wants to squat 12 months per year. Leg Press: 5 x 8-10, adding weight on each set. Hack Squat: 3 x 8-10 Leg Extension: 3 x12 Leg Curl: 4 x 12 On all of the above add weight as often as possible. Again, the key is to go all out. Since you are using the largest muscles in the body, you can normally squeeze out another rep if you have to. These are just sample routines. Since we are all individuals our requirements from our training differ. Feel free to follow one of these programs or to devise on of your own. own . The following list and description of exercises may be incorporated into your leg program. 1) Wide Stance Squat: Wide squats work the inner thigh muscles. A close stance squatter could benefit from wide squats by developing power throughout the entire thigh muscle. Overall de velopment will benefit from different foot spacings. Use 4 to 8 reps. 2) Close Stance Squat: A good movement for the wide squatter to increase starting power out of the bottom position. Close squats isolate the
thigh more than the wide squat. Good all-around leg development means a better squat no matter what wha t style of squatting your use. Use 4 to 8 reps. 3) Front Front Squat Squat:: Works the same muscles as close stance squats, o nly in a more direct and intense way. The front squat totally isolates the thighs. Any assistance from the hips and back is negated by the almost straight and upright position of the back during this lift. Front squats are difficult to do. They require good balance and a high tolerance for pain in the thighs. A great exercise once you get the hang of it. Use medium reps of 4 to 8. 4) Bench Squat Squat - Box Squats: Squats: A favorite exercise of George Frenn, and no doubt one of the reasons for his great squatting power. Box squats can be done with boxes or benches of different heights. Touch-and-go or dead stop can be used. Box squats isolate the thighs when they are done with a close stance. High repetition with very heavy weight is one of many ways bench squats come into their own. The advantage of bench squats over other thigh exercises is a poundage equal to or more than the lifter's maximum single can be used for high reps through a full range of movement. Heavy weights and high reps. This is a very good exercise. 5) Leg Press Press:: Can be used as a thigh isolating exercise. Foot spacing can be varied to work different parts of the thigh. One advantage of the leg press is the back can be rested while the legs handle heavy weight for reps. 8 to 10 works best. 6) Power Rack Squats: Squats: The most popular and widely used squat assistance work. The pins are set at any position, so the lift can be done from any sticking point to lockout. Allows one to work the weak points of his squat. Use low reps - 3 to 5 reps. 7) Isometric Isometric Rack Rack Work: Work: Isometric squat work is done on the power rack. The lifter adjusts the bar to the same level the sticking point is encountered and pushes against the immovable bar. Do only two sets of 10-second pushes. Do not hold your breath for the entire 10 seconds, or you may rupture a blood vessel. This was a favorite exercise of Jim Williams. Recommended reps are 2 sets of 10 seconds. 8) Pause Pause Squat: Squat: The pause squat can be done wide stance or close stance, depending on the lifter's own style. Pause squats are an effective at increasing strength because theyh force the lifter to handle weights without the benefit of a bounce or muscle rebound out of the bottom. Pause squats should be done after your regular squats once a week. You must decide if the exercise is for you. Use 4 to 8 reps. 9) Leg Extension Extension and Leg Leg Curl: Two very good exercises exe rcises for increasing strength and muscularity of the thighs. Weights handled in the leg extension and leg curl are not the poundages one would think of as squat assistance work poundages. The poundages are low compared to other squat assistance exercises. Bene fits of the leg curl and extension are a re mainly a stronger, more stable knee joint. Use good form and 10 to 12 reps.
Give leg work an honest hon est effort. I am sure the results will both surprise and please you .
