Heavy or Light Systems - Why Not Both? - George Coates (1974)

 Iron Man May 1974

Over the years controversy has raged over the various merits of heavy training versus those of light workouts and after a while most bodybuilders tend to gravitate towards one or the other for a number of reasons. After almost 20 years of lifting weights myself in various parts of the world, it is my personal belief that while light training has its value for physical conditioning, no TOP-CLASS physique has ever been produced without the steady employment of FAIRLY HEAVY TRAINING! A person can squat with 50 pounds until the legs shake like jello but light training of this nature will never produce the muscular SIZE and POWER that those “gut-busting” types of reps with heavy resistance will.  Let’s face it, Sergio Oliva could never have gotten those huge arms of his by using babyweights in his curling movements. In fact, anyone who has witnessed a champion of Sergio’s caliber working out knows just how much EFFORT these fellows put into their training. However, even the most advanced men don’t remain year in, year out on a steady diet of “heavy only” programs. You will invariably find that most well built bodybuilders keep their size and strength by using heavy or medium heavy basic movements, but to combat boredom and add more shape to their muscles, they will introduce exercise variety by including light movements to “round-off” their workout routines.

From this type of training there has evolved what many people believe to be the absolute best training system of all – THE HEAVY-LIGHT program. The basic type of heavy-light program is the kind I would personally recommend as it allows the bodybuilder to do full justice to both of the principles  involved. What I mean is it allows a person to develop in size and strength yet at the same time be able to throw in some pre-planned light or “pumping” type exercises into the program without getting into the marathon type workouts that quickly deplete a man physically and mentally.

The ideal HEAVY-LIGHT program is one that involves ONE heavy movement and ONE light movement for each major body part. A sample workout would be as follows:

SHOULDERS

1.        Press Behind Neck – 4x6

2.        Standing Dumbbell Laterals – 4 x 10

LEGS

1.        Squats – 4 x 6

2.        Sissy Squats – 4 x 10

CHEST

1.        Bench Press – 4 x 6

2.        Straight Arm Laterals Lying – 4 x 10

BACK

1.        Bentover Rowing Barbell – 4 x 8

2.        Light Lat Pulldown to Front – 4 x 10

TRICEPS

1.        Triceps Extension – 4 x 8

2.        Parallel Bar Dips – 4 x 10

BICEPS

1.        Barbell Curl – 4 x 8

2.        Dumbbell Concentration Curl – 4 x 10

 

The workout program just described would enable a person to fill the need for the heavy work so essential for progress in size and strength yet he can also experience the “joys” of a pumping movement for every muscle group. Let’s all face up to the fact that each of us is ego-prone to a certain degree and the self-satisfaction one can derive from seeing, for example, his arm pump up an inch or so in the course of a workout can be a very gratifying experience.

A variation of the basic HEAVY-LIGHT program is to super-set the two movements being used for each body part. I do realize of course that this is not always possible, as one can’t tie up too much equipment at one time especially in a crowded gym. However, working out in this manner can give the entire body a pumped appearance that neither heavy nor light work will do if used separately.  One can actually achieve an almost “Super-pumped” condition working this way especially if the rest time between sets is kept to a minimum.

One can also reverse the procedure by performing a LIGHT-HEAVY workout in which case the trainee performs the light movement first then follows it with his heavy movement. My argument against this is due to the fact that unless one performs the movements in the super-set manner described earlier, most of us tend to reduce the effectiveness of the system by using too much weight in what is supposed to be the pumping movement then not being able to use enough weight in what is meant to be the heavy movement. You see, when you perform your heavy exercise first you actually pre-exhaust  the muscle group which makes it more receptive to the lighter pumping movement.

I’m sure that if most of the readers examined their own programs they would find that they are actually doing a HEAVY-LIGHT program of sorts but in the majority of cases there will be either too many light movements or there will not be a heavy movement for each major muscle group. I repeat and I feel I must stress this point: the most important movements are the HEAVY BASIC exercises. There are the all important ones your programs must be built around. You may recall I once did a series of articles on Bill Pearl for Iron Man Magazine.

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I had in my possession during the writing of that series Bill Pearl’s personal training diaries which he has faithfully kept during over 20 years at the top. One thing stood out above everything else. While some of his programs would be considered far too much for most bodybuilders, they all involved a lot of hard work on programs in which basic heavy movements played a major part. Close scrutiny of the workout programs – and I know for a FACT that he kept records of virtually every set and rep of every exercise he has ever used as I’ve had the diaries in my possession – drove home the undeniable truth that the very top men in the bodybuilding field would build their programs around basic heavy movements which summed up simply means one thing – HARD WORK!

The heavy-light system of training is indeed hard work. One must give it all he’s got on the heavy movements, then work as fast as possible using good style on the pumping movements. Do not be tempted as so many are to use more than one pumping movement or one heavy movement per body part. The whole secret to bodybuilding is HARD WORK IN THE RIGHT AMOUNT. One must stimulate the fibrous content of each muscle group deep by using heavy enough resistance then flush with blood the same area immediately by using a light weight.

Why don’t you give the HEAVY-LIGHT system a try? You could start by doing the routine suggested at the beginning of this article. After that it’s easy to make up your own programs. Just break the exercises down to cover the five major body parts, SHOULDERS, LEGS, CHEST, BACK, and ARMS. Calf work and abdominal work to be added as desired. If that last sentence seems a little flippant it wasn’t meant to be. Writers like myself can preach what we believe in, abut the end results for YOU can only be a response equal to your own desire and subsequent action. To succeed in bodybuilding, to be told the facts is not enough; one must first possess a burning desire to succeed. I’ve yet to meet a champion bodybuilder who claimed it came easy. Granted, there are a fortunate few who inherited some natural advantages, but even they had to work hard and heavy to get to the top.

A Training Program for Advanced Beginners - Bill Pearl (1957)

 Iron Man February-March 1957

Now that you have completed the first phase of your weight training, you should be in pretty good physical condition and ready for a stiffer program. By a stiffer program I mean more work with exercises that require a little more thought and concentration. You will notice that the exercises to be outlined in the following are very similar to the routines you just completed. This is true but they vary somewhat and there is sufficient difference to stimulate more muscular growth, also the variation will help to eliminate monotony in training. As you progress in your training you will find that six weeks or approximately 18 workouts are sufficient on one set of exercises, after this period of time one tends to get stale and progress is slower than it should be. It is discouraging to the beginner not to be improving all the time for they are very impatient and want results, and therefore it is important to change your program at the right time. Avoid the changing of workout too soon for it requires a certain amount of work to gain results so when the proper amount of time is not utilized on a set group of exercises for a period of time the muscles fail to get enough work to show the effects. So consequently thru the years we have arrived at a normal period of time for routine changes and the best gauge of time to date is a six weeks period. Now there is a possibility that when you are more advanced you may find that you are working on the wrong routine and therefore will have to change sooner but this is best determined by the experienced trainee. 

If you have followed the routine of exercise outlined in the last issue of Iron Man the results should have been the following: a gain in bodyweight of at least 5 to 15 lbs. (if you are striving to gain bodyweight) and if in need of losing at least a maintaining of your starting bodyweight or a decrease of about 5 to 7 pounds. An increase of at least an inch on your arm and 1 to 2 ½ inches on your chest – if not then the adjustment period in your particular case is slow and better gains should be experienced on this program, so do not become discouraged… just work harder than before and you will get results. It is difficult to explain why some respond so quickly to exercise and othes have to work so much longer to get the same kind of results. The simplest explanation to this is: some trainees’ metabolism is such that they assimilate the work given their muscles and when they eat, their body assimilates their food much more quickly and thoroughly than the average person. The physiology of the individual governs the reaction of the muscles to systematic exercise, and of course common sense helps in anything one does, so do not over-do or do not be slack on the effort expended in your training.

You will find at the completion of the first workout program that you have educated the muscles to work properly on all the exercises and since this routine you are about to follow is similar it will take but one workout to get used to the following outlined exercises. There may be some difficulty encountered in a few of the movements, but it is hoped that there is sufficient explanation given on the main points that you will be able to execute them properly.

Due to the difficulty of doing the shoulder shrugs without an instructor to check you we are displaying the two positions so that you can check yourself in a mirror. Try to do as shown and you will be certain to do the exercise as intended.

Now for the workout – first of all limber up with a bending and twisting motion to lumber up the lower back. This will prepare you for your first exercise.

Exercise No. 1 – Incline Situps

This is the same abdominal exercise as used on your first training schedule, but the incline situp places more resistance on the abdominals since the head is down and the feet are elevated. So raise the abdominal board 12” to 16” and do sit-ups just as before, inhale as you lie back, and exhale as you come to a sitting position – chances are you will find that 10 to 25 repetitions will be about all you can manage the first workout night. Even though you have been doing 50 or more repetitions on the flat board, you must remember the leverage is against you even more so and the work is about doubled. On the first night do a comfortable number of repetitions and increase the height of the board as the exercise become easier.

Exercise No. 2 – Leg Press

(this is referring to the vertical leg press) Here is the leg exercise that seems to attract a large group of new trainees in the gym for they can generally handle a lot of weight – this naturally makes one feel better for they feel like they are making progress. It is an excellent leg exercise and if done properly will bring about outstanding development to the thighs. You should first of all adjust yourself in the proper position under the platform that you place your feet on. One thing to keep in mind is to keep the back flat on the incline board – do not elevate the back at all for a rounding of the back removes a great deal of the benefit of the exercise. Not only that but the rounding of the back has a tendency to pull the lower back which, naturally, is to be avoided. Another thing to avoid Is letting the thighs rest on the lower ribs. Keep your knees out and to the side of the rib box when you lower the weight. Do not attempt to bounce the weight back up to legs length with a rebound off the chest of stomach. – Use your legs – that is the object of the exercise.

Be sure to avoid letting the weight down too far. There is a comfortable position to let the legs to and on the first few workouts be sure to feel your way along on the exercise. The real thing to avoid is placing too much pressure on the lower ribs for more trouble has come from this than anything else. Remember that the ribs at the lower portion of your rib box are short and flexible but they will nly stand so much pressure and when they are injured it is a slow process of healing, for all movement and breathing seem to bother them. Keeping this all in mind, breathe comfortably doing your exhaling as you lower your legs to the down position beside the chest and inhale as you press the weight up to legs length. Do 3 sets of 10 reps.

Exercise No. 3 – Calf Exercise on Leg Press Machine

This is a very effective calf exercise and it will seem awkward at first, but once you get the feel of it you can concentrate on the exercise and do a good job on working the calves. First of all assume the same position as for the leg presses but place the toes at the back edge of the platform, straighten out the legs completely, be sure to keep the knees locked out all thru the exercise. Push the platform up until your calves reach a complete contraction then let the foot bend downward as far as possible. To work the inside portion of the calves turn the toes out and heels in: to work the outside portion turn the toes in and the heels out. A good balanced routine is to do one set with the toes pointing straight ahead then do a set with the toes out and end up by doing a set with the toes pointed inward. Be sure to concentrate on the calves while you are doing the exercise and try to extend and contract the muscle as much as possible. Do three sets of 15-20 reps each.

Exercise No. 4 – Shoulder Shrugs

This is a basic exercise but an excellent one for developing size and power in the trapezius muscles. Use the regular reverse grip and take a little wider than shoulders width grip; start with the shoulders either level or a little below level, then draw the shoulders up as high as possible. As illustrated, attempt to touch your deltoids to your ears; this will give you the right idea and you cannot help but pull the shoulders up to their limit. A good practice is to rotate the shoulders back at the top position; this helps to strengthen the upper back and will aid you in bettering your posture. A fairly heavy weight can be used in this exercise, but start with a medium heavy weight and add 10 lbs. to your second set. Do 10 repetitions, inhale on the upward motion and exhale on the downward. 2 sets of shrugs will be sufficient.

Exercise No. 5 – Two Hands Military Press

A similar exercise to the press behind neck but a little easier for the leverage is much better, therefore you can handle more weight. This is a very popular lift among all trainees – both the bodybuilder and lifter seem to use this as a measuring of one’s strength. It is a fine shoulder and arm developer and should be used as such; so in doing the exercise keep the back straight and the hips locked solidly enabling you to push or press from a solid platform. Keep the elbows in a position a little forward of the bar and endeavor to keep the forearms pointing straight up and down all the time – this gives on better leverage. One more important thing is to try and keep the elbows from rotating outward too much. You will find keeping these few things in mind an asset to handling more poundage: inhale on the upward movement; exhale on the downward motion; always lower the barbell to the chest; also straighten the arms out completely when pressing it overhead. Do 2 sets of 10 reps.

Exercise No. 6 – One Arm Rowing

An excellent exercise for the upper back, back of the shoulder and latissimus dorsi. It also works the biceps but the primary purpose of the exercise is for the development of the latissimus. To begin with, support of some sort is necessary to prevent cheating, so there are various ways it can be done correctly. One is placing the opposite hand of the one that you are using on a bench or box, or putting the hand on your knee for support. Another method is laying the forearm on a raised object and then laying you forehead on your forearm. The idea of the support is to prevent using the back to help bring the weight to your shoulder level. You should keep the back flat or straight as possible and when you pull the weight up do the work with the latissimus as much as possible; do not heave or jerk the weight up. Always start the weight at arms length and pull it to a position of about shoulder level, keeping the weight away from your body. Now when yu lower the weight back to arms length do 2 sets of 10 repetitions. One thing that is very important: do not hold the dumbbell like a barbell – hold it with the palm facing in and knuckles facing away from your body as shown in photograph. If you hold it as a barbell you are defeating the purpose of the exercise and also the weight cannot be pulled as high.

Exercise No. 7 – Prone press on Bench with Medium Wide Grip (Bench Press)

Since the prone press is a very beneficial exercise and an extremely popular one with the beginner as well as the advanced trainee we are using it again in our second schedule. You can gain a great deal from the prone press; strength and endurance plus size, and in using the medium wide grip you should note an advance in weight. You do the same exercise as in your first program but with a wider grip. As was explained in the first program you start with the narrow grip to learn the proper method of doing the exercise and develop a pressing groove. So after doing the close grip for six weeks you should be able to do the medium wide grip prone without too much trouble. With the wider grip the pectoral muscles will get a little more work and your shoulders will get a little different type of work. You will find that heavier poundages can be used, for the wider hand spacing gives you freedom of movement and the leverage is much better in the majority of cases. Do 3 sets of 10, use the same sequence of breathing as before, inhale down, exhale as you press the weight to arms length.

Exercise No. 8 – French Curl with Dumbell Seated

This outstanding tricep exercise is relatively easy but nonetheless a very effective one. There are a few things to keep in mind when doing it though, to get the best results. First of all start the exercise with the arms fully extended above the head, inhale and lower the weight to a position behind the head. Keep the elbows pointing inward and make sure the arms are folded as much as possible; this enables you to get a complete extension and when you press the weight back up to arms length be sure to lock the elbows out. Do not attempt to grasp the dumbbell on the handle, instead place your hands flat on the plate with only the thumbs around the handle. This means the dumbbell will be facing downward; the most comfortable position and one which allows you to extend the arms completely in the overhead position. Do 2 sets of 10 repetitions.

Exercise No. 9 – Dumbell Curls Seated

To vary your arm work and to work the biceps from a little different angle we are using the dumbells while seated. To begin with sit at the end of the bench or box so that the legs can be held close together; this allows the dumbells to be kept in close to the body and not forced to be held away from the body. Start with the arms fully extended, palms facing in toward the body. As soon as weights pass the thighs turn the palms up thereby forcing the biceps to ball up to more of a peak. Curl the dumbells to a full contraction position, then when you start to lower the dumbells back to arms length turn the pals inward to the body again. Inhale on the curling upward and exhale as you lower them to arms length; do them slow and smooth; work the muscle both ways; do not curl and drop them down with no resistance. Do 2 sets of 10 repetitions.

Exercise No. 10 – Incline Press with Barbell

While this is just another variation of the incline press with dumbells, it does force one to do the exercise in a strict manner for if the individual follows just a few simple rules that I will mention right now he cannot go wrong. To begin with lie on the incline board; after placing the hands out as far as possible on the barbel start the exercise with the arms fully extended, inhale as you lower the bar to the very top of your chest. The ideal position is the point where the two most prominent bones meet at the base of your neck. Try to keep the elbows under the weight at all times, exhale as you press it back to arms length. Do the exercise slow and smooth; do not try to bounce it off your chest for nothing is gained by this practice. You will notice a good stretch to the upper chest if the bar is lowered to the position indicated. You might find it a little awkward at first until you get the balance of the weight under control. Do 2 sets of 10 repetitions.

Exercise No. 11 – Bent Arm Laterals

This is a good chest exercise and one we have retained from our first schedule. Follow the same procedure as in the previous workout; keep the elbows well out and about level with your ears; be sure to bring the dumbells together at the top or when the dumbells are extended at arms length above the chest. Do 2 sets of 10 repetitions. Inhale down, exhale as they are brought back to the starting position.

This is the workout schedule for your second training period. Please keep in mind that you cannot accomplish anything without effort, and regardless of how good a workout schedule is, it is only as good as the application on the part of the person using it. You have gone through your basic conditioning program so feel free to add more weight to your exercises, work harder but maintain strict form on your exercises. You lose a lot of the effectiveness of your exercises if you cheat and you are only cheating yourself so do them right, keeping in mind that cheating exercises are for the advanced for they can control the muscles and get the results.

Here is a breakdown on poundages in relation as to how they should be increased on the 1^st to 2^nd set:

Taking the Confusion Out of Sets and Reps - Bill Starr (2001)

 MILO September 2001

Whenever I conduct a clinic or give a presentation at a strength training convention, the question I am most frequently asked deals with sets and reps. There seems to be a great deal of confusion over the correct formula for the various exercises in a program. I believe this is primarily because so many experts voice differing opinions on this subject.

Many years ago, researchers determined that the very best method of improving strength was to do four to six sets of four to six reps. This simple recipe works well because it provides a complete stimulation of the muscles involved in the exercise, and more importantly, the attachments as well. I have always promoted the five sets of five system for the major muscle groups. It adheres to the proven research, and it makes the match much easier to do. This is particularly helpful to coaches who might be dealing with as many as sixty student athletes.

The five sets of five is beneficial for any exercise aimed at the large muscle groups in the legs, back and shoulder girdle. This includes squats, deadlifts, high pulls, shrugs, bench presses, inclines, power cleans and overhead presses. It is a useful formula on any developmental level from rank beginner to very advanced.

There are some who advocate using higher reps and fewer sets in the formative stage of strength training. Typically, they promote three sets of ten or three sets of fifteen. Their rationale behind the higher reps is that they restrict the amount of weight on the bar, thus allowing the lifter to be able to pay closer attention to his form, and it also lowers the risk of injury. In many programs, the lifter uses the same poundage on all three sets.

But I do not agree with this approach. I have found that when a rank beginner does high reps he runs into trouble. He does well early on in the set, but when he reaches the end, he tires. So his form suffers, often badly; and when form suffers, the risk of injury goes up appreciably. And since the weight has to be light to do so many reps, the tendons and ligaments do not get much work. Thi is not the best way to establish a sound strength base.

I start all beginners on five sets of five on the primary exercises. I also use the progressive system, where the lifter begins with a light weight on his initial set and proceeds to heavier poundage. In the end, he is only handling a taxing weight on his final set. The warm-up sets allow him the opportunity to hone his technique, which means that when he comes to his final work set, he is both mentally and physically ready for the challenge.

I’m also aware of the program out there that has the lifter perform one set to exhaustion. It’s really not new; it’s just a knock-off of Arthur Jones’s philosophy which he married to his Nautilus equipment in the early seventies. Proponents argue that this is an excellent way to prepare athletes for competition. Nonsense. What sport requires the participant to push to total exhaustion in a short burst, then be finished? The closest is the sprint in track, but the runner is seldom exhausted. Those who utilize this system contend that it must work because the athlete collapses after a set. Hello! This is not the purpose of strength training. If my athlete collapses, I’m doing something wrong in setting up his routine.

Others state that this system does wonders to improve aerobic capacity. Again, they’re missing the point. The weight room is not the best place to improve aerobic capacity – at least not directly. The primary goal of any strength program should be to improve strength. Build a stronger set of legs and that athlete will be able to run longer, which in turn, will enable him to establish a wider aerobic base. If a coach tries to do too many things in his conditioning program, it will become so watered down , it will do little to help his athletes.

These new-wave routines do not build functional strength. Out of necessity, light weights must be used if an athlete  is doing an exercise to exhaustion, which means the attachments do not get worked at all.

The fundamental formula of fives times five works great for the larger groups, but I recommend higher reps for the smaller groups. Why not stay with the tried and true strength formula? I’ll explain. The smaller groups should always be exercised directly after the larger ones. Most, of course, are being worked on the primary movements. This is only logical. If, for example, you try to do several sets of triceps pushdowns before doing your bench presses, you are not going to be able to bench as much because your triceps are going to be fatigued. So you do the exercises in revers order: bench, then triceps pushdowns. But, since your triceps have already been worked rather diligently with the benches, they cannot be attacked with a strength formula in that same session. This will quickly bring on a state of overtraining, or worse, an injury from too much stress on a relatively small group. 

The reason why doing too many exercises for the same group in a strength mode brings on problems is that the attachments cannot take it. Once the tendons and ligaments have been sufficiently stimulated, they cannot be strengthened any further at that session; they are finished. To try to hit them again with more pure strength work is a mistake. The muscles, on the other hand, can be exercised after the strength sets are completed, but this must be done so that the attachments are not involved, at least not to any large degree.

This is accomplished with higher reps for a couple of sets. I use the forty-rep rule for most of my small muscle exercises – two sets of twenty. This idea applies to the beginner. When a lifter has reached the advanced stage, he can carry a larger load, and many can do more direct work on the same groups of attachments. I always start a beginner with two sets of twenty, and as he progresses, I switch him to three sets of fifteen or four sets of twelve for variety. The change is useful, but not until a solid foundation has been established.

This means that curls of any type, triceps pushdowns, straight-armed pullovers and dumbbell inclines are done for two sets of twenty at the end of the workout. The rule applies to most of the machines as well: leg curl, leg extension and adductors. The exception is calf work. I believe the calves have to be abused in the beginning so I have my athletes do three sets of thirty, and if the equipment is available, to alternate between the standing and seated calf machines.

I modify the sets and reps for direct lower back work: good mornings and stiff-legged deadlifts. I’m not contradicting myself. These two movements do not become part of the routine until the athlete has built a firm foundation. I want to restrict the amount of weight on the bar for the good morning and stiff-legged deadlift so that the lifter can do them correctly and receive the desired benefits. On the good morning, in particular, when very heavy weights are used, the lifter, out of necessity, must alter his hip positioning in order to control the bar on his back. When he does this, the good morning is no longer a pure lumbar exercise; more work is being performed by the hips and the other groups of the back. I do use this form of good mornings, mostly for powerlifters, but they have to be very advanced before I put it in their programs. Also, if I see a beginner breaking form with the eight or ten reps, I pull him back to fives until he masters the correct technique.

The same idea applies to stiff-legged deadlifts. When the bar is overloaded, the lift convers to a regular deadlift and is no longer a lower back exercise. For both of these lumbar movements, I use four to five sets of eight or ten reps.

I’m often asked if I ever include high reps for a primary exercise such as a squat or deadlift. Yes, I do, but not until the lifter has built a solid enough base to handle the work. High reps, in my mind, are for advanced lifters and not beginners. I use high reps in the form of back-off sets on the exercises for the large muscle groups. They are not used directly in the quest for strength, but rather indirectly. By this I mean, the back-off sets, usually eights or tens, help add to the total workload, and expanding this workload is a critical part of getting stronger.

It is similar to a long-distance runner. He knows he must run X-number of training miles per week before he is going to be able to finish a marathon. The lifter must be able to handle a certain weekly workload if he wants to bench, squat or deadlift a selected number. The back-off sets help him achieve this goal.

Once a lifter has learned good form on the basic exercises and establishes a solid work base, I start making changes in his set and rep sequence on a weekly basis. I’m referring to the core exercises, not the auxiliary ones or those for the lower back. Change is beneficial because it keeps the body from becoming too complacent, and the body is always seeking a state of complacency. The human body does not want to be in the weight room; the human mind does. The body would much rather be lying on a soft couch, watching TV, munching on Fritos, and sucking down a cold Miller. The body also has an innate ability to adapt to stress rather quickly. This, of course, is a built-in safeguard, so it must be overridden in order for continued gains in strength.

And one of the easiest ways to achieve this is to alter the reps on a core exercise. Even if the change is slight, it will still be effective because it will force the body to work harder, or in a different manner than before. I change the five sets of five in this manner: Three sets of five as warm-ups, followed by two or three heavier sets of threes. Next time, I do three sets of five, then two or three sets of twos. Finally, three sets of fives and three singles. All are followed by a back-off set of eight or ten. I flip-flop the four different sequences each week, which means the lifter will only be doing one of them in any given month on his heavy day.

Doing lower reps on a core exercise is most important to any strength athlete, but it has to be understood that they are not effective until the base is sound. Then they are beneficial simply because they bring the attachments into play more so than higher reps. Lower reps also help hone technique; Form on triples, doubles and singles has to be more precise than it is on fives, eights or tens. Equally as important is the factor of concentration. It has to be greater on a max triple than on a heavy five, a max double even more, and a limit single the most. By doing a heavy single periodically, the lifter perfects his technique on that lift, finds his weaker areas, and gains confidence. All these are elements which are essential to success.

There are some exercises that need to be done in lower reps even from the beginning. These include the two Olympic lifts: the snatch and the clean and jerk, as well as jerks from the rack, push presses and push jerks. The reason why lower reps are recommended is because they are all high-skill movements, which means they require most of all, concentration. It’s difficult for anyone, regardless of his strength level, to concentrate on doing five reps on any of these exercises with any amount of weight on the bar. To try to do higher reps typically ends with a failure, or the lifter starts using faulty form.

On high-skill exercises, do no more than three reps per set. Warm-up sets are the exception of course. How many sets? It depends on the overall condition of the athlete and also on how much energy he has on that particular day. An extremely fit individual may be tired at the end of the week because of all the previous work he has done. He comes to the gym with very little gas on Friday, so it would be a mistake to have to do lots of sets. The rule I follow is: Once a lifter’s form starts to deteriorate on a high-skill movement, he should stop doing it. He can move to a less dynamic exercise and still get in a good session, but if he continues to pound away on a quick lift when he’s fatigued, all that he is going to accomplish is to lower his confidence level and pick up some bad habits.

The front squat fits into the category of a lower rep exercise, but for a somewhat different reason than the quick lifts. The reason I keep the reps low, after the warm-up sets, on the front squat is because of the rack. When the lifter recovers out of the bottom position and comes through the sticking point in the middle, his rack always slips a bit. For some this is only a bit, but for others, it’s a lot. When the rack is not solid, there is far too much stress placed on the wrists and elbows. Some are not able to hold a firm rack for three reps. In those cases, I lower the reps to doubles or even singles, then add more sets to get in the required amount of work.

This is much the same reason I have lifters do jerks from the rack, push jerks, and push presses in lower reps. When the bar crashes back to the lifter’s shoulders after each rep, it moves out of the ideal positioning a bit. But a bit is a lot when max weights are being attempted, and rather than stress the joints too severely, I use fewer reps.

One final note: I believe it is useful to alter the sets and reps on all exercises in a program every so often, and this includes those for the smaller groups. This only applies to advances strength athletes however. I have my advanced lifters do lower reps for their calves, biceps and triceps. These low rep days have to be inserted with a grain of common sense. For example, it would be foolish to have anyone do heavy curls for low reps after he has done any form of pulling. Or to lean into low reps for the calves after they are completely shot from prior work. That’s inviting an injury. So on those rare days that I will allow athletes to go heavy on a small group, I make certain that they have not done any other exercise for that set of muscles. 

Repetitiousness of Exercise Frequencies – Bob Hise III (1994)

 International Olympic Lifter – January 1994     

Greg here; If anyone happens to have a copy of IOL from December of 1993 (I believe Vol. VI  No. 12) I’d be forever grateful if you could take a photo or send over information from “Takanotes” on the USOTC programming. This is part one of a three part series, and I currently only have two and three.  Hoping to get them all immortalized here but doesn’t work without the first.  Use the contact box on the right side of the blog.

*to note, I believe there were several typos/errors in the original article, particularly on the programming portion.  I’ve done my best to get things transcribed as best I could. One day I’ll try and channel my limited free time into a dissertation breaking down all the various ways I’ve seen folks prescribe weight, sets and repetitions.  Bob came from the “fractional” school of thought which, at least in his case, used % of 1RM and sets over the number of repetitions*

*I’ll also die on the hill that it should always be weight x repetitions x number of sets*

Many times an athlete of long term experience becomes fatigued or bored with repetitiousness of training regimens. This is easily understandable with the amount of work required and logged to achieve success. I would like to confirm some positive characteristics of frequency of exercise within workout or work week.

I for one, vary exercise frequency as often as I feel tolerable within a given work period. Preparation phase of one’s cycle offers the best opportunity for creativity in exercise selection. One should always speak with the athlete, and coaching peers, when analyzing ones deficiencies or imbalances of lifting skills. As outlined earlier these skills; 1) Strength and speed, 2) balance, 3) rhythm, 4) flexibility, will determine the objectives of your personalized program plan.

Now that we’ve generally discussed our objective, let me give you some examples of repeating exercise movements within the same work day. Let us state our objective the improvement of rhythm and consistency in the snatch result. An archaic approach might be many technical snatches to produce patterned snatch results. I feel the better method is as follows in the preparatory phase of the cycle:

Week  1

Day I

1)        Snatch Hang Below Knee 70% x 4, 80% x 1-2, 85% x1 x 3

2)        Squat 80% x 5 x 5

3)        Jerk 75% x 3 x 3

4)        Snatch 70% x 3, 80% x 2 x 2, 90% x 1 x 3

5)        Clean Shrug Mid Thigh Box 110% x 5 x 5

Day II

1)        Clean Snatch 65% x 2-3 x 3

2)        Jerk Behind Neck 85% x 2-3 x 3

3)        Good Morning 50% x 4 x 4

4)        Bench Press 70% x 6-8 x 5

Day III

1)        Clean & Jerk 75% x 2+2 x 3

2)        Snatch Stand on 4” box 70% x 2-3 x 3

3)        Front Squat 75% x 5 x 5

4)        Power Jerk 75% x 3 x 3

Day IV

1)        Power Clean Mid Thigh Box 70% x 4, 80% x 2-3 x 3

2)        Snatch Pull 100% x 3 x 5

3)        Power Snatch 70% x 203 x 3

Day V

1)        Snatch 70% x 3, 80% x 2 x 2, 85% x 1 x 3

2)        Clean & Jerk 70% x 2+2 x 3

3)        Squat 80% x 4 x 5

4)        Clean Pull 100% x 3 x 5

5)        Snatch 70% x 2, 80% x 1, 90% x 1 x 2

Day VI

1)        Power Clean and Power Jerk 75% x 1+2 x 3

2)        Power Snatch & Squat Mid Thigh Box 70% x 2+2 x 3

3)        Good Morning 50% x 4 x 4

The following week may be characterized by repetition of the same altered or varied snatch movements with greater frequency of classical snatching to alter neuro-muscular habitualization.

Week 2

Day I

1)        Hang Clean 75% x 2-3 x 3

2)        Snatch 60% x 4, 70% x 3, 80% x 2 x 3

3)        Front Squat 82.5% x 4 x 5

4)        Jerk 80% x 3 x 3

5)        Snatch 65% x 3, 75% x 2, 85% x 1 x 3

Day II

1)        Snatch Mid Thigh Box 70% x 2-3 x 2, 80% x 1-2 x 3

2)        Power Jerk 70% x 4, 80% x 2-3 x 2, 70% x 3

3)        Good Morning 55% x 4 x 4

4)        Bench Press 80% x 4-5 x 4

Day III

1)        ½ Snatch 60% x 4 x 2, 70% x 2, 75% x 1-2 x 2

2)        Clean & Jerk 75% x 2+1 x 4

3)        Squat Rise on Toes 80% x 3 x 4

4)        Clean Shrug 105% x 3 x 5

5)        Snatch + Snatch Pull 75-80% x 1-2+2 x 3

Day IV

1)        Clean Snatch 70% x 2 x 3

2)        Power Jerk Behind Neck 80% x 2-3 x 3

3)        Clean Shrug Below Knees 100% x 3 x 5

Day V

1)        Front Squat 70% x 4, 80% x 3, 90% x 2 x 2

2)        Snatch 80% x 1-3 x 3

3)        Clean & Jerk 80% x 1+2 x 3

4)        Snatch Shrug 105% x 3 x 5

Day VI

1)        Power Snatch Stand on 4” Platform 70% x 2 x 3

2)        Good Morning 50% x 5 x 4

3)        Press 70% x 5 x 5

There is a greater frequency of snatching while still maintaining the auxiliary snatching exercises to reinforce the technical and conceptual patterns. The athlete will be approaching maximal stress levels from the loading and should require very concentrated effort to perform the required plan. I will follow with an unloading week to clarify and unite the three week plan for re-learning technical amplification of the snatch (unloading Week III).

Week 3

Day I

1)        Snatch 60% x 4 x 2, 70% x 3 x 4

2)        Squat 70% x 5 x 5

3)        Clean Mid Thigh Box 75% x 2-3 x 3

4)        Jerk 70% x 3-4 x 5

Day II

1)        ½ Snatch 75% x 2 x 2, 75% x 1-2 x 2

2)        Power Jerk 70% x 2 x 3

3)        Clean Pull 95% x 5

Day III

1)        Clean & Jerk 75% x 2+2 x 2

2)        Front Squat 70-80% x 3-5 x 4

3)        Snatch Pull Mid Thigh Box 110% x 3-5 x 5

4)        Press 60% x 5 x 5

Day IV

This day is an active rest day. A bar warm-up, jumps, pull-ups, abdominals, sauna and massage.

Day V

1)        Snatch 60% x 3, 70% x 3, 80% x 1-2 x 3

2)        Squats 70% x 3, 80% x 3, 87x5% x 2 x 2

3)        Clean & Jerk 70% x 2+2 x 3

4)        Snatch 60-70% x 3-3, 80% x 1-2 x 3

This should provide adequate unloading. However, if an athlete is over 83kgs. Or is of advanced age and works a physically taxing job, Day II may be omitted as well. This will improve ones snatching. Please send a self-addressed stamped envelope for personal response.

George Frenn Really Gets it On! - Don Scott (1972)

 Man, it's almost more work finding articles Dale hasn't got on the site than it is to type them up.

Strength & Health April 1972

The athletic career of George Michael Frenn began at North Hollywood High School, in the San Fernando Valley, in February, 1957. He started out in track and field as a runner just to be with his then close friend Brad Bechtol. Brad’s father, Beck, was a crack 440 yard dash man of the early 1920’s at Sain John’s University. Beck had encouraged his son to go out for track with the idea of trying to match Beck’s early high school and college performances. This Brad did, going on to receive a college scholarship for his running ability. In the meantime, athletics was just the thing that George needed to start out his life because he had lost his own father when he was 4 years old and being the youngest boy of seven with one older sister and one younger sister, he did not get the attention and guidance in the developmental years of high school. So, in a sense, athletics gave him a direction and a set of goals worth shooting for.

The now strong man spent his 6^th, 7^th, 8^th and 9^th years at Sain John’s Military Academy in Los Angeles where he learned a disciplined life of regimentation. While at that institution, he tried out for every team sport and could only make 2^nd and 3^rd string at the standard sports that young boys play. So George gave up all hope of playing athletically until he discovered track and field in high school. He really dug the sport because the athlete could progress at his own rate and there was never a team cut because you could only be given a competition suit when you were good enough to perform with the other athletes on the field. So the harder he trained the better he got and finally in his senior year, Johnny Sanders, now the director of player personnel for the Los Angeles Rams, who was track and field coach, gave George a suit for the one and only track meet that he took part in high school. George did very poorly in the 220 yard dash and the 880 yard run but he still loved the competition and he still wanted to participate. So, at the end of the year he asked his coach about the possibility of getting a scholarship to Abilene Christian College because that’s where Bobby Morrow went to school and he was George’s idol. Coach Sanders told him to forget about getting a scholarship to A.C.C. but he suggested that he enroll at a local junior college and start his college career there. It should be noted that George tried out for the high school football team but again failed to make the team for several reasons. He was in good shape for that period of his life, but the 1959 team at North Hollywood High School had one All-America and 2 All-American honorable mentions plus 5 All-L.A. City linemen. In short, the competition was very tough and he had to settle for 2^nd string junior varsity. Also, weight training had just been introduced to the high school program and no one knew very much about this method of training other than to say “don’t life too much because it will make you muscle bound.”

After graduation in June, 1959, George was at a major crossroad of his life; should he go to college or join the army. Truthfully, his high school counselor told him that he could never do college work and consequently had always put him in a shop program for the duration of his high school days.

It proved to be an easy decision to make in that George continued to run during the summer of 1959. In July of that year, he went to an all-comers track and field meet to run the 100 and 220 yard dashes. He came in last in both races. After the competitions, Gary Comer, a star 440 yard dash runner made a wise crack to the developing Frenn. He said, “Why don’t you get into the field events where you belong and stop running?” George was insulted and got up and walked down the field. It should be pointed out here that George was no lightweight by sprinter standards. He was 5 feet 11 inches tall and weighed 185 pounds and truly not very strong. But he had one thing going for him that few ever really achieve: that is the genuine desire to take part – to participate for the sheer pleasure of doing something really well. A few moments after drying his eyes from the Comer insult, it was announced that 2 Olympic champions would compete that evening. They were Harold Connolly, his now close partner in international hammer throwing and the incomparable Parry O’Brien, the shot-put and discus king.

Well, the evening was just right; warm, balmy, and quiet. Harold stepped into the throwing ring and let loose with a great effort. The silver ball whizzed through the air and George immediately tripped out to the event. He went around asking who that man was an what is it that he was doing. He was told that was the hammer throw and that there were very few throwers in the United States. Well, George went home and he began to think about what he saw. In October of that year, he finally got up enough courage to call Harold and introduce himself and ask for some information about the hammer throw. Harold gave him a book which he had written about the hammer and George began to study the event. George made his first hammer at Cannon Engineering Company out of a block of steel and Ted Cannon made the handle for him and attached it to the block by means of a cable. After 2 months of training with this contraption, he finally bought himself an official hammer for $26.00 from a sporting goods store. George entered his first meet with the hammer and got second with a throw of 90 feet 1 inch. Not bad, except that there were only two people in the contest. The winner, Tom Pagani, threw 180 feet and after the competition gave George his first real lesson in hammer throwing. Well, in the meantime George knew that strength was important because all the throwers were very large and seemed quite strong. So again George asked Harold for help and again Harold responded positively. He took George down to the old alley gym at Muscle Beach where all of the West Coast strong men trained and he took George through a complete workout once. He instructed George in all of the proper exercises for throwing the hammer and then he said, “George, you are on your own. Train hard and you might make it.” This was about the only encouragement that George got except from the Bechtols. George continued to train at the alley gym and then at the old Vic Tanny gym at 4^th and Broadway in Santa Monica until he met his coach and close friend, Bill West. This chance meeting of George and Bill proved to be the greatest thing that ever happened to George because Bill was able to get the very best out of his young pupil. George had a strong frame and excellent constitution and he could take the work that Bill dished out. This meeting took place in February, 1965. Bill and George started training together on March 6, 1965 at the now famous Westside Barbell Club. While all of this weight training and running was going on, George finished a semester at Pierce Junior College, a semester at Abilene Christian College where he just could not hack the strict religion that was placed on the students, and 6 semester at Valley Junior College. While at Valley, he earned his college letter in track and field as a discus thrower under the coaching of George Ker. Coach Ker also gave George  his first lesson in throwing the 35 pound weight. This event is similar to the hammer throw but the implement is shorter and it is heavier. After receiving the Associate in Arts degree from that institution  our man about town was supposed to enroll at the University of Southern California but that scholarship was cancelled because of a dispute with the narrow minded athletic director, who just could not see giving a scholarship to a hammer thrower. At this point, we are up to February, 1964. Athletically, George had placed second in the National A.A.U.  Track and Field Championships in the hammer throw – yes – believe it or not. In just three years of throwing, young Frenn, at 21 years of age was the second best thrower in the country and qualified to make a tour to the Soviet Union. Unfortunately, Harold bumped George off of the team and he did not get to throw against the Russians, but he did stay on tour and threw in Poland, England, Romania, Germany and since that year of 1964, he has competed in just about every major country on the face of the earth. He has made three trips to the U.S.S.R. with the U.S.A. National Track and Field Team and 2 trips to the Pan-American Games: Winnipeg, Canada and Cali, Columbia placing third and second, respectively.

Within the 10 years of Frenn’s athletic career, he has suffered three major physical injuries. The first took place in high school while practicing hurdling. Many coaches have their men run the hurdles with a removable crossbar. This is done in the event the athlete kicks the bar with his training leg, he won’t kick over the entire hurdle, only the cross bar. In this particular instance, the bar that George used was too long, so that it happened that he did knock it off with his trail leg. As he landed back on the ground from jumping the hurdle the crossbar propped itself up, one end on the ground, the other pierced George’s lower abdomen and came out his stomach. This freak accident required 50 stitches to close and he lost one month of training time.

The second serious injury was a back injury. While squatting in the old Vic Tanny Gym in Santa Monica, George was trying heavy poundages two days in a row. Apparently, he was more fatigued than he realized as his back went out and he lost muscular control of his right leg instantly. This back injury plagued him all through the track season and this was the probably reason that he did not make the 1964 Olympic Team. The injury eventually healed after a great deal of stretching and deadlifting. Doctors wanted to operate and remove a disc but he would not let them do it. This injury took place in April, 1964.

The third major injury George went through was the weirdest of them all (not sure how it could be weirder than being impaled on a hurdle crossbar.) It happened in February, 1966 just 3 days prior to the indoor nationals in track and field. George was throwing the 35 pound weight at Cal-State Long Beach and listening to his favorite music at the same time – that of the great jazz pianist, Erroll Garner. This music psyches him up because of the great rhythm that Garner creates. Incidentally, George plays the piano for his own enjoyment and if he really gets bugged he might pick it up and throw it. This particular throwing session was the final workout before going to New Mexico to do battle with Harold and Ed Burke for the national title. George had been over the then world record in that session on at least 8 throws. In fact, a small crowd had gathered and they were awed by this terrific display of throwing power. George looked at Gary Ordway the discus thrower and said, “this will be my last throw.” Well, the weight was picked up and spun and he was about to release it when it got caught on his glove. The force whipped George around and his right leg got caught against his left leg an instantly he suffered a spiral fracture of the right fibula. Talk about depression, well after the cast was applied, George went right over to Bill West’s house and told him. They then both agreed that George could bench press for the next 13 weeks and this he did. While in that cast, George did some other remarkable things also. For instance, he began to do quarter squts after a 4 week period of recovery while still in the cast. You may remember the great contest that was held in San Diego between Pat Casey and Terry Todd. Well, George was in that one also. Only he lifted in a cast.

He bench pressed 420 pounds and just missed 440 pounds. He then squatted 600 pounds believe it or not, he has the pictures to prove it, and then he deadlifted 585 pounds while in the cast. One week later, he entered the Coliseum Relays and took the cast off and threw the hammer 191 feet for third place. He also has thrown the hammer with the cast on 151 feet 7 inches.

In 1964 George enrolled at California State College Long Beach and earned his letter as a hammer thrower and discus thrower as he did at Abilene Christian College thus becoming a three year letter man at three different institutions. While at Cal State, George took a bachelors degree in Physical Education and one in Psychology. He also earned a Masters Degree in Physical Education and three California State Teaching Credentials.

During the time of this education, George worked hard with Bill west and together they won every major contest on the West Coast in powerlifting and George even won the California State Heavyweight Olympic lifting title in 1967. In 1971, he was second in this competition. The true story of Frenn on Olympic lifting is the fact that it is not applicable to hammer throwing and so he has never put any real time into these lifts, but he has spent most of his time powerlifting because it applies to hammer throwing and because Bill West is his close friend and Bill does not Olympic lift.

To list the athletic accomplishments of George Frenn would take too much space so here are the major awards he has won. He was selected for the cover of Sports Illustrated magazine July 6, 1970. In 1970 he won the U.S.A. championships for throwing the 16 pound hammer, the 35 pound weight indoors, and the 56 pound weight outdoors. He repeated this same trio in 1971 and he is the only man in U.S.A. track and field history to ever do this. In track and field he holds the following records: American  and World Records for the 35 pound weight indoors, 74 feet 3 ½ inches; 35 pound weight outdoors 68 feet 7 ½ inches; 56 pound weight for height, 17 feet 2 ½ inches (George was the first man to go over seventeen feet) and he has officially thrown the hammer 232 feet 7 inches. In powerlifting, he was the fist man to get through the 800 pound squat barrier and the first man ever to total 2100 pounds. He holds the following records: American 242 ½ pound class full squat at 853 pounds. He has held the 242 total record at 2100 pounds and the superheavyweight squat record at 815 pounds and the deadlift record at 812 ½ pounds. His best official bench press is 520 pounds. Again, here is an exercise that he can not practice very much because it hinders his hammer throwing but most people don’t realize this.

There is an interesting story about George and the 56 pound weight. Andy Magna, a New York stock broker sent a 56 pound weight out to George as a gag. The freight alone was $14.00. The strong man decided to try to throw it in a competition. He did – and broke the existing World Record by 3 ½ inches. However, when the weight was weighted, it was found to be 5 grams too light and George did not even get credit for the record. But he was given another opportunity to throw it at the Rose Bowl and this he did, setting a new World Record of 48 feet ¾ inch. Immediately after that throw, Harold Connolly came running up and gave him a great hug and said, “George, you have just immortalized yourself. No one will ever break that record.” Bob Backus had held the previous record at 45 feet 7 inches and this record has stood for 14 years. In 1969 George upped the record again to 49 feet 7 ½ inches and again in 1971 to 49 feet 8 ½ inches. He has a standing offer of $100.00 to anyone who can break the 56 pound weight throw record if he fails to set a new record in a follow up competition. Any takers?

The Frito Bandito, as he is sometimes called, has won 10 National Championships: 1 in powerlifting, 2 in hammer throwing, 2 for the 35 pound weight throw, and 5 for the 56 pound weight throw. After all has been said and done it is of interest that Bob Backus, the former great track and field man is probably Goerge’s greatest idol along with Harold and Parry. Bob took notice of the developing youngster and always provided encouragement and coaching for George whenever he visited Bakus’ Boston Gym. Bob has even paid expenses for the champion weight thrower to the National Championships just so he could see George throw.

Probably George’s best and closest friend is Curt Stevens, a psychological social worker. They met for the first time in May of 1960. Frenn was having trouble staying in the circle and he would foul out in almost every competition. He was under a great mental strain so he decided to get some help through the school counseling service at Valley College. They have been working together ever since in in-depth psyco-therapy. “This was the smartest thing that I have ever done. Everyone needs someone that he can discuss anything with and I have been able to discuss my athletic hang-ups with Curt and he has helped me straighten them out. This has helped my track and field and powerlifting competitions greatly” says George. George feels that between Curt Stevens, Bill West, Harold Connolly, and Bob Backus he received the guidance and encouragement that got him to where he is today.

What lies ahead for the 30 year old National Champion? Well, in track and field he wants to make the 1972 Olympic Team and throw the hammer over 240 feet this year. In powerlifting, he wants to squat 900 pounds possibly in 1972. Now, the question comes up, “How about a contest between Jon Cole and George Frenn?” Well, you probably will never see such a contest until after the 1972 Olympic Games because George cannot practice the bench press. However, if the bench press were eliminated for a contest and the squat and deadlift were just used, well, that’s another question. Frenn has never been beaten in the full squat by anyone. And few have ever beaten him in the deadlift and now that he has learned the secret of the heavy deadlift it is doubtful that he would lose such a contest to any one. “I know I’m not the world’s strongest man but I know that Jon Cole is not either.”

Frenn feels that this is an impossible concept to achieve because nobody is up everyday. You get suck, lose weight and the like. The world’s strongest man should be strong every day. Suppose you have a bad day like Cole had at the 1971 Powerlifting Nationals? Are you still the world’s strongest man even if you set records in competition after the Nationals? Frenn says no. The champion or the world’s strongest man should always win and always be up. Since this is impossible to attain, the phoney title should be dropped. He would be in favor of a title like world’s best Olympic lifter or world’s best powerlifter but that would be it. Anyone foolish enough to think that he is the strongest man in the world is on an ego trip. Even Paul Anderson, who has moved the greatest amount of weight in one lift refuses to call himself the world’s strongest man. “Believe me,” says Frenn, “the world’s strongest man has not ever been found. There is always someone to take his place or he simply has not been found yet.”

George likes to keep himself in shape all year round and seldom lets his squat go below 700 pounds. He has squatted 700 pounds twice a week for the last 3 years.

George has taught school for three years but in order to make the Olympic Team, he resigned to devote full time to training and to a new career that he has dabbled in off and on, that of picture making. In August of 1971 the North Hollywood strong man met David C. Detert of San Francisco, an enterprising young man who does entertainment production while managing the Detert Chemical Company of San Francisco for his father Earl. David was interested in making a film and had many ideas similar to George’s so the two formed a production company known as Cinema Associates Ltd. They are currently working on a film about the 1972 United States Olympic Team which will be televised nationally prior to the Summer Games. The film uncovers many of the sacrifices that international and Olympic caliber athletes must make in order to represent their country in the Games. The film is a news documentary type which has much sports action and commentary from many of the nation’s leading amateur athletes and promises to be one of the finest works of its kind ever presented for viewing. Because of his commitment in the film industry, George has not had the time to answer the many fan letters that he has received but hoped that everyone will excuse this.

In closing, Frenn doubts seriously that we will ever see powerlifting in the Olympic Games. For one thing the Olympic Games have too many sports now, the Games are too big. For another thing, the rules are too strict and they are not uniform around the world. Finally the present concept of bodyweight classes is old and out0moded and this seriously hurts powerlifting at the international level. If powerlifting maintains the same bodyweight standards as Olympic lifting then the power men are going to be held back as well as the sport. Most foreign countries have little men in the Games as lifters and a change of the bodyweight classification would eliminate these countries from competition.

The complete training routine that George is on is here and as you can see he really gets it on. Thoe that train with him can tell you that he actually handles that much weight in his regular training sessions without really getting psyched up. If you intend to follow it, great, but get about 6 years of experience behind you first. George has done it. Maybe you will also.

George Frenn’s Powerlifting Training Schedule as of January, 1969

He is the 1970 National A.A.U. Hammer Throw, 35 Pound, and 56 Pound Weight Throwing Champion. In 1967, he won the National A.A.U. Powerlifting Championship. He is the American Record Holder for the 2 weight throws and the 242 ½ pound class full squat with a lift of 819 pounds (now 853 lbs.)

“I train only on Tuesdays and Saturday with the weights and I throw the hammer and run on Mondays, Wednesdays, Thursdays and Saturdays. When I train for the Powerlifts I do bench press; otherwise, I never do any pressing movements as it hurts the hammer throw.”

TUESDAY

Bench Press

Bench Squats (20 inch bench)

Low Box Squats (14 inch box) 4 sets x 1 rep

Lat Pull Downs: 3 sets x 10 reps heavy as you can go

Good Mornings: 3 sets x 5 reps 135, 225, 315, sometimes 425

Power Cleans: 5 sets x 5, 4, 3, 2, 1

Triceps Extensions: 3 sets x 10 reps heavy as you can go

For the bench press and the bench squat, do 12 sets. Low Box follows bench squats

“As for Saturday’s training, I do only the bench press, full squat, and deadlift. For the bench press schedule, follow the one I use on Tuesdays. Use the bench squat schedule for your full squats. The sets are the same but the poundages are not quite that heavy. During the hammer throwing season, I do not bench press, so I substitute the power clean and snatch for the bench press. Follow the power clean schedule for these two exercises.”