The Tight Tan Slacks of Dezso Ban

Deadlifts - Sumo Style - Hollie Evett

2012-01-25T17:19:00.001-08:00

In this photo the author shows the different hand spacings possible in the sumo deadlift. These vary from narrow to wide. Find the place where the arms are hanging lowest for you. Note lines on wall and in back for relationship. Remember, an inch or so can make quite a difference.

Above you see the Sumo squat which conditions and strengthens the inner thighs and is helpful in the Sumo deadlift.

The photos above show the foot angles and the erectness of the body with the toes or feet spread outward. You will find that the hips are lower, the back more erect and the arms in a better position for the initial drive off the floor. When the bar is lifted it will be nearer to the main fulcrum, the hip area. In the photo on the right, when the feet are pointed a little more straight ahead the hips tend to raise more in the initial break off the floor. The back will probably bow, causing shock absorber effect. Bar and hands will come up more in front of the legs, not inside as shown in the photo at left. Thus, the bar will be farther down from the fulcrum, which will not be as strong a position.

These two photos show the feet pretty much straight ahead in the top photo and pointed out in the bottom one. Pointing them out assists you as mentioned above, and in keeping your back straighter and getting a better pulling position.

Above we have a photo showing the hand spacing at the start of the deadlift, then in erect position, showing the spacing that seems to fit this style of deadlift. You start with the hands inside the knees and finish with the hands just outside the thighs as shown. This position allows you to use more muscles in a uniform manner and it effects the legs, hips, glutes and back. In the third photo above we see the author using the isokinetic machine for deadlifts with the feet wide and the toes pointed out. This machine is very helpful due to the fact that all areas are worked to their maximum through a complete range of motion. The governor of the machine is shown in the bottom of the picture. It automatically adjusts to muscle strength throughout the full range.

Deadlifts - Sumo Style
by Hollie Evett (1980)

In my opinion, the wide stance or sumo style deadlift is the most efficient way to deadlift. I wish to discuss why it is so efficient.

Some of the points are:

1.) Shorter stroke than the conventional deadlift.
2.) Sumo style takes advantage of tremendous hip and leg power.
3.) Hands placed on the inside of the legs allow for the bar to be closer to the major fulcrums, which are the gluteus and upper thigh.
4.) By using the sumo style, full advantage is taken of all the time spent squatting. Squats are the most important assistance exercise for the wide stance deadlift.

In understanding the proper forms of the sumo style, it is important to know the major fulcrum part. They are ankles, knees, hips, gluteus, lower and possibly upper back. To take advantage of the sumo style, it is important to use all of the muscles and fulcrum points together and at the same time. If this is done properly it can result in a very explosive and smooth lift. If the muscles are developed properly and proper form is maintained, there should not be a specific strain on any one muscle group.

An important factor is to deadlift in a flat foot or flat soled shoe. Weight should be distributed in the mid-sole area when starting the lift. If heels are used there will be a tendency to throw the hips up and shoulders forward. This will result in the bar getting out in front of the legs and away from the main fulcrum area.

Hand spacing is important, too. If the hands are too narrow the shoulders tend to squeeze together, thus binding the trapezius muscles. I the grip is too wide, it means the bar will have to be lifted higher to finish the lift.

The best way to find your hand spacing is to stand in front of a mirror, make a fist, hands down at the side, knuckles toward mirror. Move the hands out and into the side. Notice that their is a point where the hands hang the lowest. This probably would be the most efficient spacing for you (see top photo).

Foot spacing is variable but several factors should be kept in mind. The wider the stance, the shorter and slower the stroke. It is a little more difficult to maintain balance at the top or finish. A narrower stance will be more explosive but it will be a longer stance.

I prefer basically the same heel stance as my squat, with my toes pointed out slightly more than when squatting. The toes being pointed out is important for efficient form. This allows the lift to be started and maintained with the weight in the middle of the sole of the feet. It also allows for the bar to be kept in close inside the legs when deadlifting. Remember the factor, to stay close to the fulcrum.

With proper foot spacing and toes spread apart further than the heels, it gives more time to think of the involvement of the legs. Most people try to lift with their frontal thighs. This is not entirely correct. Much of the power is generated by the adductor or groin muscle. This is important because the knees must remain spread apart so the hands, arms and bar can remain close to the fulcrum.

It is important to have the hips down, back arched, stomach tight and arms straight when starting the deadlift. If this is not done, the explosiveness at the start of the deadlift is lost. The above body parts, if not in proper position, will act as a shock absorber and reduce the momentum that is applied to the bar.

It is not necessary to put the hips down excessively. Remember, the legs are stronger in a half-squat position than below parallel.

The sequence of the sumo deadlift would be:

1.) A visual picture is made of form, explosiveness and completion of the lift before the bar is touched;

2.) The var is touched to the shins (toes spread apart) in proper stance;

3.) The bar is torqued and squeezed for the grip;

4.) Hips are cocked down with back arched, stomach tight, shoulders back, arms ;

5.) As soon as the hips are cocked down and explosion erupts (remember the reformed effect).

The feet are pushed through the floor, inside top legs squeezed together (adducted) and pulled at the same time.

The bar will travel in a straight line from the floor to the completion of the lift.

Usually sumo deadlifts with heavy weights are better to do as singles than as repetitions. This makes it easier to concentrate on explosiveness and form. If repetitions are done the first rep has good form and then the form gets progressively worse as more repetitions are done.

Muscles can be developed and strengthened through a variety of assistance work. Some of the favorites are? bent knee situps, shrugs, leg presses, calf work, hyperextensions, lat rows, grip work, isometrics and self hypnosis.

I would like to elaborate on a favorite of mine. This exercise can be done with weight of with the isokinetic power rack. If a weight is used it can not be so heavy that form is lost. The exercise is done doing the deadlift from the floor to knees and back down. This exercise works the adductors and helps prevent a groin injury. It is also an excellent time to practice explosiveness.

The advantage to the isokinetic power rack is that heavier resistance can be used with strict form. The reason for this is that the principal of isokinetics is that the resistance accommodates the force applied. Thus, there can be a maximum resistance throughout any range of motion either long or short.

I would like to make a couple of minor observations: Straps are extremely valuable as they allow for total concentration on explosiveness without fear of losing the grip. If this is done, a little extra work on the grip is necessary. If straps are used in a workout, they should not be used until they are necessary because the arms need conditioning for the reverse grip. This minor thing could prevent a biceps pull on the arm that is reversed during a meet.

It is a good idea to keep the fingernails cut and callouses filed down. A pumice stone can be purchased and is excellent for callous removal.

Does Cardio After An Overnight Fast Maximize Fat Loss? - Brad Schoenfeld

2012-01-25T00:01:00.000-08:00

Brad Schoenfeld's Blog:
http://workout911.com/

More Schoenfeld articles:
http://www.lookgreatnaked.com/articles/articles.html

Strength & Conditioning Journal:
http://journals.lww.com/nsca-scj/pages/default.aspx

Nancy Clark's Sports Nutrition Guidebook, 4th (2008) edition:
http://www.humankinetics.com/products/all-products/nancy-clarks-sports-nutrition-guidebook-4th-edition

DOES CARDIO AFTER AN OVERNIGHT FAST MAXIMIZE FAT LOSS?
by Brad Schoenfeld (2011)

A common fat burning strategy employed by bodybuilders, athletes and fitness enthusiasts is to perform cardiovascular exercise early in the morning on an empty stomach. This strategy was popularized by Bill Phillips is his book, "Body for Life". According to Phillips, performing 20 minutes of intense aerobic exercise after an overnight fast has greater effects on fat loss than performing an entire hour of cardio in the postprandial (occurring after a meal) stage. The rationale for the theory is that low glycogen levels cause your body to shift energy utilization away from carbohydrates, thereby allowing greater mobilization of stored fat for fuel. However, although the prospect of reducing the body fat by training in a fasted state may sound enticing, science does not support its efficacy.

First and foremost, it is shortsighted to look solely at how much fat is burned during an exercise session. The human body is very dynamic and continually adjusts its use of fat for fuel. Substrate utilization is governed by a host of factors (i.e., hormonal secretions, enzyme activity, transcription factors, etc.), and these factors can change by the moment. Thus, fat burning must be considered over the course of days -- not on an hour-to-hour basis -- to get a meaningful perspective on its impact on body composition. As a general rule, if you burn more carbohydrate during a workout, you inevitably burn more fat in the post-exercise period, and vice versa.

If should be noted that high-intensity interval training (HIIT) has proven to be a superior method for maximizing fat loss compared with moderate intensity steady-state training.
[Tremblay A, Simoneau JA, and Bouchard O. "Impact of exercise intensity of body fatness and skeletal muscle metabolism." Metabolism 43: 814-818, 1994.]
[Schoenfeld D andDawes J. "High-intensity interval training:Applications for general fitness training." Stength Conditioning Journal 31: 44-46, 2009.l]
[Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, Raha S, and Tamopolsky M.A. "Short-term sprint interval versus traditional endurance training: Similar initial adaptations in human skeletal muscle and exercise performance." J Physiol Sept. 15 2006 575 (3) 909-911.]

Interestingly, studies show that blood flow to adipose tissue diminishes at higher levels of intensity. This is believed to entrap free fatty acids within fat cells, impeding their ability to be oxidized while training. Yet, despite lower fat oxidation rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT versus training in the "fat burning zone" [see Tremblay, A - above], providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.

The concept of performing cardiovascular exercise on an empty stomach to enhance fat loss is flawed even when examining its impact on the amount of fat burned in the exercise session alone. True, multiple studies show that consumption of carbohydrate before low-intensity aerobic exercise (up to approximately 60% Vo2max) in untrained subjects reduces the entry of long-chain fatty acids in the mitochondria, thereby blunting fat oxidation. This is attributed to an insulin-mediated attenuation of adipose tissue lipolysis, an increased glycolytic flux, and a decreased expression of genes involved in fatty acid transport and oxidation. However, both training status and aerobic exercise intensity have been shown to mitigate the effects of a pre-exercise meal on fat oxidation. Recent research has shed light on the complexities of the subject.

Horowitz et al. studied the fat burning response of six moderately trained individuals in a fed versus fasted state to different training intensities. Subjects cycled for two hours at varying intensities on four separate occasions. During two of the trials, they consumed a high-glycemic carbohydrate meal at 30, 60, and 90 minutes of training -- once at a low intensity (25% peak oxygen consumption) and once at a moderate intensity (68% peak oxygen consumption). During the other two trials, subjects were kept fasted for 12-14 hours before exercise and for the duration of training. Results in the low-intensity trials showed that although lipolysis (the breakdown of fats and other lipids by hydrolysis to release fatty acids) was suppressed by 22% in the fed state compared with the fasted state, fat oxidation remained similar between groups until 80-90 minutes of cycling. Only after this point was a greater fat oxidation rate observed in fasted subjects. Conversely, during moderate-intensity cycling, fat oxidation was not different between trials at any time -- this is despite a 20-25% reduction in lipolysis and plasma free fatty acid concentration.

More recently, Febbraio et al. evaluated the effect of pre-exercise carbohydrate consumption of fat oxidation. Using a crossover design, seven endurance-trained subjects cycled for 120 minutes at approximately 63% of peak power output, followed by a "performance cycle" where subjects expended seven kJ (kg. body weight) by pedaling as fast as possible. Trials were conducted on four separate occasions, with subjects given (a) a placebo before and during training, (b) a placebo 30 minutes before training and then a carbohydrate beverage every 15 minutes throughout exercise, (c) a carbohydrate beverage 30 minutes before training and then a placebo during exercise, or (d) a carbohydrate beverage both before and every 15 minutes during exercise. The study was carried out in a double-blind fashion with trials performed in random order. Consistent with previous research, results showed no evidence of impaired fat oxidation associated with consumption of carbohydrate either before or during exercise.

Taken together, these studies show that during moderate-to-high intensity cardiovascular exercise in a fasted state -- and for endurance-trained individuals regardless of training intensity -- significantly more fat is broken down than than that the body can use for fuel. Free fatty acids that are not oxidized ultimately become re-esterified in adipose tissue, nullifying any lipolytic benefits afforded by pre-exercise fasting.

It should also be noted that consumption of food before training increases the thermic effect of exercise, compared to the lipolytic effects of an exercise session in either a fasted state or after consumption of a glucose/milk (GM) beverage. In a crossover design, four experimental conditions were studied: low-intensity long duration exercise with GM, low-intensity long duration exercise without GM, high-intensity short duration exercise with GM, and high-intensity short duration exercise without GM. Results showed that ingestion of the GM beverage resulted in a significantly greater excess postexercise oxygen consumption compared with exercise performed in a fasted state in both high- and low-intensity bouts. Other studies have produced similar findings, indicating a clear thermogenic advantage associated with pre-exercise food intake.

The location of adipose tissue mobilized during training must also be taken into account here. During low-to-moderate intensity training performed at a steady state, the contribution of fat as a fuel source equates to approximately 40-60% of total energy expenditure. However, in untrained subjects, only about 50-70% of this fat is derived from plasma Free fatty acids; the balance comes from intra-muscular triglycerides (IMTG).

IMTG are stored as lipid droplets in the sarcoplasm near the mitochondria, with the potential to provide approximately two-thirds the available energy of muscle glycogen. Similar to muscle glycogen, IMTG can only be oxidized locally within the muscle. It is estimated that IMTG stores are approximately three times greater in type I versus type II muscle fibers, and lipolysis of these stores are maximally stimulated when exercising at 65% Vo2Max.

The body increases IMTG stores with consistent endurance training, which results in greater IMTG utilization for more experienced trainers. It is estimated that nonplasma fatty acid utilization during endurance exercise is approximately twice that for trained versus non-trained individuals. Herley er al. reported that the contribution of IMTG stores in trained individuals equated to approximately 80% of the total body fat utilization during 120 minutes of moderate-intensity endurance training.

THE IMPORTANT POINT HERE IS THAT IMTG STORES HAVE NO BEARING ON HEALTH OR APPEARANCE; it is the subcutaneous fat stored in adipose tissue that influences body composition. Consequently, the actual fat burning effects of any fitness strategy intended to increase fat oxidation must be taken in the context of the specific adipose deposits providing energy during exercise.

Another factor that must be considered when training in a fasted state is its impact on proteolysis. Lemon and Mullin found that nitrogen losses were more than doubled when training while glycogen depleted compared with glycogen loaded training. This resulted in a protein loss estimated at 10.4% of the total caloric cost of exercise after one hour of cycling at 61% Vo2Max. This would suggest that performing cardio-vascular exercise while fasting might not be advisable for those seeking to maximize and retain muscle mass.

Finally, the effect of fasting on energy levels during exercise ultimately has an effect on fat burning. Training early in the morning on an empty stomach makes it very difficult for an individual to train at even a moderate level of intensity. Attempting to engage in a HIIT style routine in a hypoglycemic state almost certainly will impair performance. Studies show that a pre-exercise meal allows an individual to train more intensely compared with exercise while fasting. The net result is that a greater number of calories are burned both during and after physical activity, heightening fat loss.

In conclusion, the literature does not support the efficacy of training early in the morning on an empty stomach as a tactic to reduce body fat. At best, the net effect on fat loss associated with such an approach will be no better than training after meal consumption, and quite possibly, it would produce inferior results. Moreover, given that training with depleted glycogen levels has been shown to increase proteolysis, the strategy has potential detrimental effects for those concerned with muscle strength and hypertrophy.

Front Squat Round Table - Mark Lawson/Joe Wier/Gerard Martin

2012-01-23T19:39:00.000-08:00

Front Squat Q & A
by Mark L. Lawson, Joe Weir and Gerard Martin (1991)

1.) List some of the common technique errors observed in beginners when instructing proper exercise technique for the front squat.

Weir: The most common errors are not maintaining a vertical torso, loss of heel contact with the floor and letting the elbows drop. Dropping the elbows is related to loss of vertical posture in the torso; it may lead to a rounding of the back and loss of balance to the front [Note: all of Weir's responses assume the Clean rack position technique.]

Larson: When racking the bar on the front deltoids, it is common for beginners to have their elbows pointed downward, creating a situation where poor control of the bar may exist. This usually occurs when they use a Clean-style method of gripping the bar. This may produce poor balance and a subsequent loss of control of the bar. To remedy this problem it is necessary that the trainee place the humerus segment of his upper arm in a position parallel to the ground. Individuals experiencing chronic problems with this technique may experience greater success by using a cross-arm grip, which consequently forces the bar to be held higher on the frontal deltoids, thus preventing any forward/downward slipping of the bar.

Some individuals have a tendency to shift their weight forward toward the balls of their feet, thus producing a loss of balance and control. Instructing the exerciser to shift his center of balance back toward the heels will help to remedy this error in technique.

Martin: Common technique errors include:

a.) Rounded back causing excessive amount of stress on the supportive structure of the back (ligaments) instead of on the muscular system of the lower back. Back should be tight and arched.

b.) Elbows low and behind the bar or flared out to the sides. Both of these improper positions can cause a poor rack of the bar, thus causing the bar to actually slip out of the hands of the trainee. The error may be caused by poor flexibility of the shoulder and/or wrist. Also, check to see if the hand grip on the bar is too wide. This can prevent the trainee from achieving the proper position of getting his or her elbows high and in front of the bar.

c.) Bouncing out from the bottom position of the lift. This can cause undue stress to supportive tissues of the knee. Lift should be smooth and controlled at all times.

d.) "Jamming" the bar near top of lift and possible hyperextension of the knee at top of lift. Lift should be smooth and controlled at all times.

e.) Knees pulling together, causing excessive wear on knee joint. Knees should be over the same plane as feet. Feet should be at shoulder width and can be pointed out slightly out to help open the hip joint so the athlete can achieve the parallel position or lower.

f.) Coming to toes during ascent of lift. Poor distribution of weight could cause the athlete to fall due to faulty base. This may be due to inadequate hip flexibility. Feet should always be flat. Weight should be distributed over mid-foot/heel of foot.

g.) Hyperextension of the cervical spine. Head should be in neutral position of slightly up.

2.) Are there any prerequisite strength or skill requirements before trainees should include the front squat in their workouts?

Martin: If starting from the floor, the lifter must be familiar with competent power clean/hang clean movements in order to bring the bar up to the proper rack position to begin the front squat.

Flexibility of the wrist and shoulder joints is necessary in order to keep the bar secure in the rack position. Flexibility of the hip is necessary for the exercise to be properly performed with a straight/arched back.

The trainee needs a strong midsection (abdominal/lower back). Due to the weight being so far from the body's center of gravity, the midsection must be strong in order to properly support the lift.

Weir: My own opinion is that any healthy trainee is ready to learn to squat, whether front or back, as long as appropriate technique is stressed throughout, and light weight is used as a beginning load. There are, however, some flexibility requirements that may facilitate proper technique. These include flexibility in the wrist flexors, iliopsoas, hip extensors, gastrocnemius/soleus and the erector spinae.

Simultaneous with learning proper technique, developing strength in the abdominals and erector spinae should be emphasized in the beginner. This will aid injury prevention and will facilitate proper technique development.

Larson: All lifters should develop sufficient back squatting proficiency before attempting this movement. As a supplemental exercise to the back squat and a source of training variation, I recommend the trainee possess the ability to back squat at least 1.5 times his bodyweight before incorporating this movement into his regimen.

All lifters should adopt either the clean-style rack positioning on the front deltoids, or the cross-arm grip, which places the bar even higher up toward the clavicles. This should be done according to comfort and/or personal preference. The cross-arm grip may produce discomfort with breathing, as technique tends to position the bar too close to the throat and may interrupt normal air exchange.

4.) Are there any particular instructional methods you have found helpful when teaching the front squat to your athletes?

Larson: Wrist flexibility -- wrist flexion and extension stretches should be regularly included in the warm-up procedures prior to any workout involving the front squat.

Grip -- as noted above, according to comfort/personal preference.

Elbows -- positioned parallel to the floor.

Descent -- slow and controlled; do not bounce at the bottom. Eyes directed straight ahead. Weight positioned over the heels. Trunk straight and arched at base. Toes directed slightly outward at approximately 30 degrees..

Ascent -- drive feet into floor, thrust elbows upward and drive hips forward and upward. Eyes remain focused or slightly up.

Weir: There are several critical clues that need to be focused upon when teaching/learning the front squat. The first is that the elbows need to be held high ("elbows up"). This is related to adequate flexibility in the wrist flexors. A drop in the elbows leads to forward lean in the ascent. Second, the lifter needs to either look straight ahead or slightly upward at all times ("head up"). Finally, it is important that the back be arched as opposed to rounded, and that the lifter lead with the chest ("chest out").

Tips that are helpful include using a weightlifting shoe with slightly raised heel and lateral support, as this helps maintain heel contact and an upright torso. Also, some lifters find wearing a thick sweatshirt provides padding across the clavicles and can reduce bruising when using heavier weights or higher reps. Avoid thick towel wrapping or commercial pads, as the bar will be more likely to roll with these.

Martin: I use the following methods:

a.) Video. We use a video camera and monitor in the weightroom. By this process, the lifters can see themselves right after the completion of a lift. The use of water soluble markers can be used to draw right onto the monitor's screen in order to emphasize and correct improper form and to acknowledge good technique.

b.) There are products that come over the shoulder and hold the weight in the racked position for the lifter. This is helpful if the athlete lacks the necessary flexibility, is recovering from an injury or is presently rehabilitating from surgery.

c.) I also use dumbbells in order for the lifter to learn the necessary mechanics of the lift. The athlete holds the dumbbells along the side of his body and proceeds to do the squat exercise, concentrating on the proper back alignment, foot width and position and form. Once this has been accomplished, the athlete can concentrate on the placement of the bar and the proper positioning of the upper body.

Overcoming Sticking Points in the Bench Press - Don Pfeiffer

2012-01-22T13:50:00.000-08:00

Overcoming Sticking Points in the Bench Press
by Don Pfeiffer (1981)

The occurrence of a sticking point during the performance of the bench press is common to all individuals who perform this exercise. In order to maximize your bench pressing ability you must attempt to overcome sticking points as much as possible. Bear in mind, however, that you can never totally eliminate a sticking point. What you can do is move the sticking point upwards, and increase the amount of weight that you can handle.

The first step in overcoming a sticking point -- moving it upwards -- is to accurately determine where the sticking point occurs. This is where most lifters make their first mistake. Many trainees determine their sticking point by analyzing unsuccessful lifts. The point where they fail is, they assume, where the sticking point occurs. This, however, is not necessarily so. The proper way to determine where the sticking point occurs is to observe successful bench presses. The best method is to perform several sets of bench presses with as weight that will allow from 3-6 reps. Your only concern should be the successful completion of the lift, while someone watches you perform the lift attempting to determine the sticking point. The area where the bar's ascent slows down of momentarily comes to a halt is where the sticking point occurs.

Now that the sticking point has been determined we must attempt to strengthen that area of the lift. This can be accomplished in two ways:

1.) You can isolate the specific range of movement where the sticking point occurs, or

2.) You can isolate the specific muscles that are dominant when the sticking point occurs.

The point of either method is to strengthen the muscles which in turn will push the sticking point upwards.

To begin, let's examine how we can isolate the specific range of motion where the sticking point occurs. We will discuss five different, yet effective methods. They are:

isometrics
isometronics
pauses
negative pauses
isometric negatives

The first method, isometrics, is a static form of exercise. That is, there is no movement; the muscle is exercised only at one point along its range of motion. Supposing that your sticking point occurs during the middle range of the bench press. Here is how isometrics would apply. Using a power rack, set the pins at the point where the sticking point is most pronounced. Then, assume the exact position your would be in for a full-range bench at that part of the lift, and take an empty exercise bar and press it against the pins gradually increasing pressure until you are exerting a maximum effort. Hold at maximum force for about six seconds, without changing your body position. Again, it is important that you remain in the same position as you would be if this were a full-range bench press. To insure that you work the sticking point along its entire range you could place the pins at high, middle, and low parts of the sticking point and work each area separately.

Isometronics, on the other hand, are short range movements with an isometric hold at the end. Assuming once again that your sticking point occurs during the middle portion of the lift, here's how isometronics would be used. You will again need the use of a power rack, but this time position two sets of pins: one pair at the bottom of your sticking point and one pair at the top of your sticking point. Start with the bar on the bottom pins and press upward until it touches the upper pins. Continue this for 3-5 reps. On the last rep press the bar against the upper pins as hard as you can and hold it for approximately six seconds. Here again, a position identical to that used in your full-range bench press is mandatory. The point is not to see how much weight you can lift by shifting position. This is assistance work, used to strengthen your weaknesses and thereby increase the lift. Define fun for yourself and find a way to experience it while training.

Pauses simply involve taking a moderate weight and lowering it to a point about two inches below your sticking point, holding the weight at that position for several seconds and then pressing the weight upwards. This can be continued for reps.

Negative pauses, on the other hand, require the use of very heavy weights. Starting from a point of full contraction -- lockout position -- lower the weight very slowly. When you reach the sticking point, stop the weight and attempt to hold it there for as long as possible. Use spotters.

Isometric negatives are very similar to negative pauses. The main difference being that you start at the sticking point. You will need at least two spotters to hand you the weight at the place where your sticking point occurs. At this point hold the resistance at that position for as long as possible. When the weight begins to drop don't give up -- continue to delay the bar's descent for as long as possible. Be sure your spotters are alert and ready to catch the bar and help you up with it.

Let's now examine how we can isolate the specific muscles that are involved when the sticking point occurs. First of all, we must consider the relationship of your elbows to your torso. If your elbows are at a 45-degree angle to your torso the initial surge of strength is supplied by the deltoids. After about 4-5 inches the pectorals and triceps take over with the triceps supplying the final strength needed for lockout.

This style of benching is characterized by a narrow bench press grip. As the angle of your elbows to your torso increases, less emphasis is placed on your deltoids. At a 90-degree angle, which means your elbows are perpendicular to your torso and which is characterized by a wide grip, most of the stress is placed on the chest from the beginning of the movement. Towards the end of the movement triceps strength becomes very important.

Sticking points will normally occur at a transitional stage where one muscle group takes over from another. Thus, if you keep your elbows at about 45 degrees to your body the sequence of power is: deltoids - chest - triceps, whereas if your keep your elbows at a 90-degree angle to your torso the sequence is: chest - triceps.

When you have determined at which transitional stage the sticking point occurs you can then use the appropriate assistance exercise to strengthen that muscle. Listed below are my picks for best assistance exercises for the bench press, for the three muscle groups:

Deltoids: front deltoid raise performed either standing or lying.

Chest: dumbbell flyes, incline presses.

Triceps: lying triceps extensions, dips.

With regard to the shoulders, the best exercise is the lying deltoid raise. If you are unfamiliar with this exercise here's how it is performed. Assuming your normal bench press position start with the barbell over your head, then slowly lower it until it touches your lower body, the raise the bar back over your head. At all times keep your arms straight.

To briefly summarize, sticking points can be attacked in two different ways. You can isolate the specific muscle group involved in the sticking point, or you can work the muscles along the area where the sticking point occurs. Both methods are effective, and for maximum results you should use both.

The Development of the Clean & Jerk, Part Nine - David Webster

2012-01-20T22:35:00.000-08:00

Column 1 shows the time from the discs leaving the floor until the bar passes the knees. Column 2 shows the time until the lifter reaches full extension and starts to split or squat. Column 3 shows the time the bar continues to rise after the lifter has begun to move. Column 4 shows whether or not there is a "plateau" when he bar is still as the lifter goes under it, and finally Column 5 shoes the time the bar is actually dropping. All times are in sixteenths of a second.

Recovery in the Jerk

The principles of recovery in the jerk are exactly the same as those in the clean except it should be easier in jerking! Balance is sometimes a bit harder owing to the great rise in the center of gravity of the bar, but the fact the you do not have to rise from a deep position more than outweighs the disadvantages.

The legs are straightened and the front foot retraced a little -- not a lot -- then the rear foot is moved up to place both feet on a straight line with each other. THE GREAT THING IS TO AVOID EXAGGERATED ACTIONS. KEEP THE MINIMUM DISPLACEMENT OF THE BAR SO IT REMAINS OVER THE CENTER OF THE HEAD. If you take a big step backward with the front foot or a huge lunge forward with the back one then you are asking for trouble. I would go as far as to say that in a very wide split you should recover from the front foot first with the usual shortish step and bring the back foot up but not necessarily the full way. The movement can then be completed by a very small step with the front foot. In this way you will have moved the bar the minimum distance. Some of the pathways of movement with a light fastened on the end of the bar have shown terrific movement in recovering from a split.

Avoid forward recoveries; i.e., moving the back leg forward first. This maneuver only be used as an emergency measure. If you feel you MUST use a forward recovery, then your weight distribution must be all wrong and you should look very carefully at your technique.

An unfortunate trait with excitable lifters is trying to recover too soon. You must have the weight quite securely overhead before you ever start to recover. The split position is a much safer and easier position in which to fight and hold a weight. Our world championship lifters show this admirably. They will often hold a jerk for quite a while, struggling to get a bar centered. Many lesser lifters would either give up the fight right away or try to recover and juggle with the bar as they stand up. Be restrained; get the bar under control before standing up in the method advocated here.

The jerk is completed. All you need now is the referee's signal and the three white lights.

Weight Transference

Weight transference and balance should perhaps be discussed together, but faulty transferring of weight is so common, that a special section must be devoted to it. It is particularly evident in split lifting, and this of course includes the jerk.

How often do you see a lifter landing in a split and then having to take a step to one side to keep his balance? It's happening all the time! Faulty weight transference is the cause, the step is the effect, but there are more subtle signs too which the coach should observe.

Lifters are sometimes perturbed at one arm dragging behind the other as the weight is pulled into the chest. The bar will, as a result, tend to be uneven, dropping at one end. Often it is thought that the dragging arm must be weaker but more often than not the fault is due to weight transference onto one leg.

Power comes from the ground. The jumper, the thrower and the lifter, by driving forcibly against the ground, produces dynamic action and in pulling for the clean (or the snatch), as soon as you lift one foot off the ground you reduce the force almost by half. As has been said, many splitters anticipating the foot movement will transfer their weight onto what will eventually be the forward leg, thus getting ready to lift the foot going to the rear. As soon as the weight is transferred there will be a loss of power and supposing the right foot goes to the rear you will often find that the right arm, although it may be stronger, may lag behind the other as full force is not being exerted on the right side. If, however, there is a very bad case of weight transference you will find the entire bar and body shifts to bring the center of gravity over the base provided by this forward foot. Because the body and bar are adjusted the bar stays level until the feet are split, but now comes the big snag; once you imparted momentum to the bar and the bar and body going to one side like this, it will tend to keep going in this direction, so now the arm on the side of the FORWARD foot gets the greatest share of the work and the bar will often be lower on this side.

Between the foot movements and the tilting of the bar you have a series of signs, not only to help you spot faults of weight transference, but also to tell you the degree to which they are being committed.

Let's summarize these signs:

1.) If the lifter keeps balanced in a split but the end of the bar corresponding to the REAR leg is slightly lower than the other, then there is a small degree of weight transference onto the side of the forward foot.

2.) If the lifter has to readjust his foot positions, moving toward the side of the forward leg, then there has been a little more weight transference.

3.) If the end of the bar tilts to the side of the forward leg, there has been quite a lot of transference.

4.) If any of these points are combined, then there is a definite need for a lot of work on technique.

The Cure for Faulty Transference of Weight

The first advice I would give a lifter with this fault is to keep his shoulders forward of the bar as long as possible during the pull for the clean. Those who take the back leg away too soon are those who tend to pull the weight backward. Keeping the shoulders forward gives a well-balanced position.

The second hint is to cultivate a very full extension of the body with a good hip thrust in all your lifts. Special exercises which will help are high pulls using hip thrust to set you off balance forward, and when you lose balance forward make sure you regain it by moving forward what would normally be your forward foot, thus keeping the weight on what is your rear leg in a split.

Squat cleans will also help train you in correct distribution of weight. No doubt someone will ask what causes loss of balance to the side of the REAR LEG. Believe it or not, in all the films I have of world championships I don not seem to have one case of this happening. If it does happen, it probably means that the lifter has extended well and as he hangs on to get maximum extension he whips his rear leg away. This I class more as a fault of balance rather than weight transference, but the resulting foot adjustments are similar to those mentioned earlier so should be kept in mind to avoid any confusion between the two errors.

The Speed Factor

How important is speed in weightlifting, primarily the clean & jerk? Is it as important as some would have us believe? Surprisingly enough these are difficult questions to answer.

Speed in itself is no indication of good technique or fine physical condition; there are many pitfalls in considering a lifter good just because he is a fast lifter. Let me elaborate a little to clarify the issue.

If a lifter aims for speed in the first phase of the clean, taking the bar from floor to knee height he will, more likely than not, achieve a very faulty position. The initial lift from the floor involves overcoming of inertia and the body is not in its strongest position. A fast pull will probably cause the back to round and even if you start with the back at a good angle it may well be moved to a more acute angle to the floor by the time it reaches the knees. This means a loss of angular momentum. These faults are very likely to happen unless you take the bar steadily from the floor to knee height.

The second phase may also be completed quickly and still be wrong. This is a part of the lift where you should try to impart great velocity to the bar, but speed must always be relative to the distance the body or bar travels. Some lifters start splitting or squatting far too soon and thus cut down the time taken for the lift but this is not good. THE BODY MUST BE FULLY EXTENDED BEFORE YOU GO UNDER THE BAR. In getting under the bar, again some lifters will not go low so less time is taken. This sort of thing should not be cultivated.

If you lifted too fast to the knees, did an incomplete extension and a short dip you would be a very fast lifter and impress SOME people by your speedy actions, but you would never reach your true limits. By all means cultivate speed, it is absolutely essential, but remember not to become faster by reducing the range of movement.

In my opinion maximum speed is most important in getting under the bar (after the feet leave the floor until the lowest position with the weight fixed CORRECTLY at the chest). It is also important to build up bar speed before your feet leave the floor and this is discussed elsewhere.

From the time the discs leave the floor until the lowest receiving position in the clean takes about 1.25 to 1.50 seconds to perform, excluding the recovery.

None of the current top competitors take less than a second and none as much as 1.5 seconds. I averaged a large number at 1.25 seconds for squatters and 1.125 seconds for splitters. The splitters are generally faster than the squatters at all phases of the lift. Surprising as it may seem, even the splitters take nearly .50 second to get under the weight from the time their feet come off the floor until the lowest position.

This may be hard to believe but it is true. The squatters average even more than this. Lifters like Louis Martin of Britain and Tony Garcy of America take as much as .625 second on some occasions.

All this kills the belief that the clean is done in a split second. I feel that too many novices are brainwashed into the desire for speed and do a lot of harm to their lifting by increasing their speed -- not by lifting faster, but merely by cutting down on the range of movement. Incidentally, the times I quote for Martin and Garcy do not make them "slow" by any means. Tony, for example, goes 15% lower than many other lifters at the same international level, so his movements are bound to take more time.

You should aim for maximum speed in taking the bar from knee height to FULL (and I do mean FULL) EXTENSION. You must then get under the bar as fast as possible, achieving a low but fairly upright position rather than getting a fairly high one and leaving a margin to go down"if you have to." The latter is bad policy -- get FAST into a low position each time.

Remember I am stressing that speed IS important but it must be kept in correct perspective. I can always remember when the pendulum swung too far with me as an active lifter. My technique had improved tremendously but my top poundages remained the same. Friends praised my style but could not tell me why I was not improving. When Al Murray visited my club as part of his duties under the Ministry of Education scheme, it took him about two minutes to set me right.

"Davie," he said in his usual forthright fashion, "your technique is grand, much better, but you are doing the lifts almost in slow motion!" From then on there was an immediate improvement.

It seems ridiculous to mention my own efforts on the same page as the current greats, but this book is being written for ALL lifters and the timings of average lifters vary but slightly from the champions. Another excellent comparison of speed was seen when young Gerry Hay, a bantamweight at the Tokyo Olympics, returned from Australia to his native Scotland. His tremendous speed was an inspiration to our local lifters and I feel they benefited from this example.

The Whoopass Workout - Javorek

2012-01-20T00:55:00.000-08:00

From Muscle & Fitness, December 2005

http://www.muscleandfitness.com/

The Whoopass Workout
by Istvan Javorek with Joe Wuebben (2005)

Istvan "Steve" Javorek has been a fixture in the international lifting community for more than four decades. His career began in Romania, his birthplace, where he was the head weightlifting and conditioning coach at Clujana Athletic Club-Cluj from 1964 to 1982. In that span, he trained several junior and senior Romanian national weightlifting teams. In '83, the South Korean Olympic Committee invited him to coach its lifting team. Then he came to the United States.

Javorek became an Aggie in 1984, serving as an all-sports conditioning coach and head weightlifting coach at Texas A & M University (College Station) for three years. From there, he went to Johnson County Community College in Overland Park, Kansas, where he's still a full-time professor of fitness and the all-sports conditioning head coach today. Since going abroad, his resume, which includes coaching everyone from Olympic-caliber strength athletes to hoops stars, including Wayne Simien (a 2005 NBA first-round draft pick by the Miami Heat) and Kareem Rush (currently with the Charlotte Bobcats), has grown as beefy as his pupils.

His list of nicknames has lengthened considerably, as well: The "Dumbbell King"--aka "Coach Comrade" and "Coach Javorkian"--has delicately tortured athletes with his Big Fun and Tremendous Pleasure programs, to name but two of his most cleverly titled and wildly effective training regimens.

Now Javorek turns his attention to bodybuilding, with a three-days-a-week, four-week program specifically designed to build strength and hypertrophy via a meticulously calculated progressive-resistance scheme. Before we proceed, here's what Coach Javorek has to say about his program.

"After receiving hundreds of letters from M & F readers requesting a routine specifically designed for bodybuilders, I decided to develop a program that can last either eight or 12 weeks and which suits anyone wishing to use a different type of protocol to achieve great results.

"This program provides general fitness for anyone who wants to spend 1-1 1/2 hours exercising three times a week. It includes many dumbbell and barbell exercises beloved by bodybuilders, and follows my philosophy on bodybuilding and conditioning.

"I'm a firm believer in total-body involvement in a daily routine and not of isolating certain muscle groups within a workout. When you change the bodypart or muscle group involved in an exercise, it gives your neuromuscular system a chance to 'refresh' the previously exercised muscles. I like to think of this approach as exercising with the benefit of a so-called 'active rest,' because as you train another bodypart, the muscles you worked previously rest and recuperate.

"For this program I chose six exercises (including combinations) per workout with eight sets per exercise. You may ask, 'Why eight sets?' My answer: In order to get bigger and stronger, you should stimulate your muscle fibers for several sets, always starting with lighter intensities and finishing with heavy sets. As you'll see in this program, I vary the intensities from set to set within an exercise as well as throughout the four-week cycle. Week 1 is the least intense, with intensity increasing each subsequent week. You'll also notice that intensities oscillate during the week: Monday is moderate, Wednesday is low and Friday is the highest.

"I like to keep my routines ever-changing. One exercise is performed with a continuous increase of intensity in each set (for example, 50%, 55%, 60%, 65%, etc.), while another will have double-step intensities each set (50%, 50%, 55%, 55%, 60%, 60%, etc.) or 'wave' intensities (50%, 60%, 55%, 65%, 60%, 70%, etc.). The list could be endless, so don't be surprised to find different intensity cycles on each exercise. No one said this would be easy.

"But my reason for this is simple: I like to avoid the monotonous core of exercising. Mundane programs tire an athlete's neuromuscular system, which delays improvements in strength and size, and causes the whole body to suffer from a lack of success and satisfaction. I try to make my workouts enjoyable (relatively speaking) so they refresh the body and mind with varying exercises and intensities. Hopefully, this bodybuilding program will achieve just that."

BARBELL HALF-SQUAT OVERHEAD PRESS

This is but one example of a move that improves strength, power, muscle mass, core stability, balance and overall athleticism.

BARBELL SQUAT JUMP

Go into a deep squat and jump up at the top of the motion. Always lower slowly into the squat, and land on the balls of your feet when you jump.

DUMBBELL SQUAT-PUSH PRESS

Standing with a dumbbell in each hand at shoulder level, face straight ahead with your abdominal muscles tight. Lower to a full squat position, keeping your weight centered between the balls of your feet and heels. Keep your shoulders, hips and ankles in a vertical line. Follow with an explosive overhead pressing movement, done in one fluid motion. Depending on your goals, you can finish this move with your feet flat on the floor or up on your toes (the latter is preferable).

PUSH-UP (ON PUSH-UP BARS)

Perform push-ups using specially designed raised bars instead of on the floor. If this equipment is not available to you, do regular push-ups.

BARBELL QUARTER SQUAT CALF RAISE

Perform a quarter squat, then at the top, go up on your toes with your knees extended--that's one rep. Perform these two moves as one fluid motion.

DUMBBELL STEP-UP SQUAT-PUSH PRESS

As noted in the program, do all prescribed reps for step-ups with each leg (onto a plyometrics box), then do all reps for squat-push presses on the floor.

BARBELL HALF SQUAT OVERHEAD PRESS Upon reaching the down position of a half squat, press the bar over--head without extending your legs. To maintain your balance, stay flat on your feet and keep your shoulders, hips and ankles aligned.

(DUMBBELL COMPLEX NO. 1)

UPRIGHT ROW SUPINATED CURL OVERHEAD PRESS HAMMER CURL SQUAT-PUSH PRESS HIGH-PULL SNATCH

Do these movements in nonstop succession as a combination exercise. Do six reps of dumbbell upright rows, then six reps of supinated curls, and so on.

(BARBELL COMPLEX NO. 1)

BARBELL UPRIGHT ROW HIGH-PULL SNATCH SQUAT-PUSH PRESS GOOD MORNING BENT-OVER ROW SUPINATED CURL UPRIGHT ROW Do these movements in nonstop succession as a combo move. Do six reps of upright rows, then six reps of high-pull snatches, etc.

IRON CROSS COMPLEX

Stand holding light plates or dumbbells directly in front of your chest with your elbows bent and your forearms parallel to the floor. Begin the movement by extending your elbows until your arms are straight out in front of you. Then bring the weights out to your sides, keeping your arms straight and parallel to the floor in an "iron cross." Bring the plates back to the start. Repeat or perform in reverse.

BARBELL SQUAT-PUSH PRESS

Perform a barbell squat with your feet flat on the floor and your knees pointed outward. Keep your chest up and your back slightly arched, and make sure your head faces forward. Rise from the squat and push the barbell overhead in an explosive motion. Finish the movement by rising onto your toes.

HALF SIT-UP

Hook your feet under something stable at floor level, cross your arms over your chest and perform a sit-up only halfway up. Pause, then continue all the way up. Lower back to the halfway position, then pause again and lower all the way. That's one rep. Half sit-ups consist of doing only half this movement, bottom or top.

BARBELL WAVE SQUAT

In one continuous motion, do a barbell quarter squat and rise onto your toes at the top (similar to a calf raise). Do this for three reps. On the fourth rep, jump slightly after rising onto your toes. On the fifth rep, do a full squat plus a jump at the top. Repeat this five-rep cycle six times when the program calls for 30 reps and four times when it calls for 20.

HIGH-PULL SNATCH

Start in the down position of a barbell bent-over row: knees slightly bent, back flat and head neutral (eyes looking down). In one motion, push your heels into the floor, extend your lower back and pull the bar toward the ceiling like an upright row--except you'll pull the bar up past your head. At the top, extend up onto your toes and flip your wrists back to catch the bar overhead.

JAVOREK JACKKNIFE

Lie faceup on the floor with your legs together and straight and your arms straight overhead. Raise your legs and arms at the same time until your hands and feet touch over your body.

8 SETS

Javorek believes this number of sets produces strength and mass gains most effectively and best stimulates muscle fibers

NINE

THE NUMBER OF OLYMPIANS THAT COACH JAVOREK HAS TRAINED

80%

OF 1RM: BEST FOR HYPERTROPHY

* When determining intensity, if you don't know your one-rep-maximum weight (1RM), estimate. The percentages listed for each set can be used loosely; for example, 40%-60% means you should use a relatively light weight (something you could normally do at least 20 reps with), 60%-80% calls for moderate weight (something you could do at least 15 reps with), and 80% and higher indicates a weight close to your 1RM (less than seven reps).

* If a given weight feels too light for the prescribed number of reps, resist the urge to keep going or add weight.

* Rest two minutes between straight sets and three minutes between combination sets.

* On combo sets (those with a " " between different moves), base your intensity level off your weakest move.

* Before starting this program, you should have at least one year of training experience.

Perform the following cycle as a circuit, with minimal or (preferably) no rest between exercises. Do a total of 80 reps per set; one cycle counts as one set.

JAVOREK ABDOMINAL COMPLEX

EXERCISE REPS

Full Sit-Up 10

Half Sit-Up (bottom half) 10

Half Sit-Up (top half) 10

Crunch 10

Half Sit-Up (bottom half) 10

Crunch 10

Half Sit-Up (top half) 10

Javorek Jackknife 10

WEEK 1

DAY 1

EXERCISE SETS REPS (INTENSITY/%1RM)

Dumbbell Upright Row 8 sets 14 reps at (55% of 1 rep maximum), 14 (55), 12 (60),

12 (60), 12 (60), 12 (60),

10 (70), 10 (70)

Dumbbell Hammer Curl 8 14 (50), 12 (60), 10 (70),

10 (70), 14 (50), 12 (60),

10 (70), 10 (70)

Abs 1 80

Bench Press 8 14 (50), 12 (60), 10 (65),

10 (70), 12 (60), 10 (60),

10 (70), 6 (75)

Barbell Quarter Squat Calf Raise 8 10 (60), 10 (60), 10 (60),

10 (70), 10 (70), 10 (70),

10 (60), 10 (70)

Dumbbell Kickback 8 14 (50), 12 (55), 12 (60),

10 (65), 10 (70), 8 (75),

10 (70), 8 (75)

DAY 2

EXERCISE SETS REPS (INTENSITY/%1RM)

Barbell Quarter Squat Calf Raise 8 14 (50), 14 (50), 14 (50),

12 (55), 12 (55), 12 (55),

10 (60), 10 (60)

Abs 1 80

Dumbbell Overhead Press 8 14 (45), 10 (60), 12 (50),

10 (65), 14 (45), 10 (60),

12 (50), 10 (65)

Reverse-Grip EZ-Bar Curl 8 14 (40), 14 (45), 14 (50),

12 (55), 12 (60), 10 (65),

10 (65), 10 (65)

Barbell Squat 8 10 (40), 10 (60), 10 (45),

10 (65), 10 (50), 10 (70),

10 (50), 10 (70)

Flat-Bench Dumbbell Flye 8 16 (35), 16 (40), 14 (45),

14 (50), 14 (55), 12 (60),

10 (65), 10 (65)

DAY 3

EXERCISE SETS REPS (INTENSITY/%1RM)

Standing Dumbbell Curl* 8 12 (60), 12 (65), 12 (65),

10 (70), 10 (65), 8 (75),

8 (75), 8 (75)

Abs 1 80

Dumbbell Push Press 8 12 (60), 12 (60), 12 (65),

12 (65), 10 (70), 10 (70),

8 (75), 6 (80)

Incline Dumbbell Press 8 12 (60), 6 (80), 12 (60),

6 (80), 12 (60), 6 (80),

12 (60), 6 (80)

Barbell Wave Squat 8 30 (50), 30 (50), 30 (60),

30 (60), 30 (55), 20 (65),

30 (55), 20 (65)

Barbell Upright Row (narrow grip) 8 12 (65), 10 (70), 12 (65),

8 (75), 10 (70), 6 (80),

10 (70), 4 (85)

Iron Cross Complex 8 10 (50), 8 (55), 6 (60),

6 (65), 6 (65), 5 (70),

5 (70), 5 (70)

*It goes against convention to work bi's before larger bodyparts;

however, use light weights here to warm up your muscles for subsequent

moves.

WEEK 2

DAY 1

EXERCISE SETS REPS (INTENSITY/%1RM)

Dumbbell Reverse Curl* 8 14 (50), 12 (55), 12 (60),

10 (65), 10 (70), 8 (75),

8 (75), 8 (75)

Barbell Squat Jump 8 8 (50), 8 (55), 8 (60),

6 (65), 4 (70), 4 (70),

4 (75), 4 (75)

Squat-Push Press 8 10 (60), 10 (65), 10 (70),

8 (75), 10 (70), 8 (75),

6 (80), 6 (80)

Abs 1 80

Barbell Complex No. 1: 8 6 (50), 6 (55), 6 (50),

Upright Row High-Pull Snatch 6 (55), 6 (60), 6 (60),

Squat-Push Press Good Morning 6 (65), 6 (65)**

Bent-Over Row Supinated Curl

Upright Row

Dumbbell Lateral Raise 8 16 (40), 14 (45), 14 (50),

12 (55), 10 (60), 10 (65),

10 (70), 8 (75)

DAY 2

EXERCISE SETS REPS (INTENSITY/%1RM)

Dumbbell Bent-Over Row 8 14 (50), 12 (60), 14 (55),

12 (65), 12 (60), 10 (70),

12 (60), 10 (70)

Abs 1 80

Seated Dumbbell Overhead Press 8 14 (50), 14 (50), 14 (55),

14 (55), 12 (60), 12 (60),

10 (65), 10 (70)

Dumbbell Front Raise 8 16 (40), 14 (50), 14 (50),

12 (55), 12 (60), 10 (65),

12 (60), 10 (65)

Barbell Squat Barbell Wave Squat 8 10/30/10 (50), 10/30/10 (55),

Barbell Squat 10/20/10 (60), 10/30/10 (50),

10/30/10 (55), 10/20/10 (60),

8/15/8 (65), 6/10/6 (70)**

Dumbbell Step-Up 8 14/6 (50), 14/6 (55),

Squat-Push Press 14/6 (55), 12/6 (60),

12/6 (60), 12/6 (65),

12/6 (65), 10/6 (70)**

DAY 3

EXERCISE SETS REPS (INTENSITY/%1RM)

Bent-Over Lateral Raise 8 12 (60), 12 (60), 6 (80),

6 (80), 12 (65), 4 (85),

10 (70), 4 (85)

Abs 1 80

Barbell Upright Row (narrow grip) 8 12 (60), 10 (70), 10 (70),

8 (75), 6 (80), 8 (75),

8 (75), 5 (85)

Barbell Half Squat Overhead Press 8 14 (50), 10 (70), 12 (60),

6 (80), 10 (70), 6 (80),

8 (75), 4 (85)

Barbell Squat 8 10 (60), 10 (60), 4 (85),

10 (70), 4 (85), 10 (60),

10 (70), 4 (85)

Dumbbell Complex No. 1: 8 6 (50), 6 (70), 6 (50),

Upright Row Supinated Curl 6 (50), 6 (70), 6 (60),

Overhead Press Hammer Curl 6 (60), 6 (70)**

Squat-Push Press

High-Pull Snatch

*It goes against convention to work bi's before larger bodyparts;

however, use light weights here to warm up your muscles for subsequent

moves.

**Base your intensity level for all exercises in the combination

on your weakest movement. To perform a set of the combination, do six

reps of the first exercise, then six reps of the second, and so on, in

nonstop succession.

WEEK 3

DAY 1

EXERCISE SETS REPS (INTENSITY/%1RM)

Overhead Dumbbell Extension 8 14 (55), 12 (65), 8 (75),

12 (65), 10 (70), 8 (75),

10 (70), 5 (80)

Abs 1 80

Barbell Upright Row (medium grip) 8 12 (65), 10 (70), 8 (75),

6 (80), 10 (70), 10 (70),

8 (75), 6 (80)

Overhead Barbell Extension 8 10 (60), 10 (60),

10 (70), 10 (70), 6 (80),

8 (75), 8 (75), 6 (80)

Barbell Squat Jump 8 8 (50), 8 (55), 8 (60),

8 (65), 6 (70), 4 (75),

6 (70), 4 (75)

Barbell Incline Press 8 10 (70), 10 (70), 6 (80),

6 (80), 8 (75), 8 (75),

6 (80), 4 (85)

DAY 2

EXERCISE SETS REPS (INTENSITY/%1RM)

Barbell Wave Squat 8 30 (50), 30 (55),

30 (60), 25 (65),

20 (70), 20 (70)

Dumbbell Complex No. 1: 8 6 (50), 6 (50), 6 (50),

Upright Row Supinated Curl 6 (55), 6 (55), 6 (60),

Overhead Press Hammer Curl 6 (60), 6 (65)*

Squat-Push Press High-Pull Snatch

Barbell Upright Row (wide grip) 8 14 (50), 12 (55),

12 (60), 12 (65),

10 (70), 12 (60),

12 (65), 10 (70)

Abs 1 80

Standing Barbell Curl 8 14 (50), 12 (60),

12 (55), 12 (65),

12 (60), 10 (70),

12 (65), 8 (75)

Barbell Complex No. 1: 8 6 (50), 6 (65), 6 (50),

Upright Row High-Pull Snatch 6 (65), 6 (55), 6 (65),

Squat-Push Press Good Morning 6 (60), 6 (65)*

Bent-Over Row Supinated Curl

Upright Row

DAY 3

EXERCISE SETS REPS (INTENSITY/%1RM)

Squat-Push Press 8 10 (60), 10 (70),

6 (80), 10 (65),

10 (75), 10 (70),

6 (80), 4 (85)

Barbell Quarter Squat Calf Raise 8 12 (60), 10 (75),

10 (70), 10 (80),

10 (85), 10 (80),

10 (85), 10 (85)

Flat-Bench Dumbbell Press 8 10 (70), 6 (80), 3 (90),

8 (75), 6 (80), 3 (90),

6 (80), 3 (90)

Barbell Complex No. 1: 8 6 (55), 6 (60), 6 (65),

Upright Row High-Pull Snatch 6 (70), 6 (55), 6 (60),

Squat-Push Press Good Morning 6 (65), 6 (70)*

Bent-Over Row Supinated Curl

Upright Row

Abs (see p. 144) 1 80

Chin 8 8

*Base your intensity level for all exercises in the combination on your

weakest movement. To perform a set of the combination, do six reps of

the first exercise, then six reps of the second, and so on, in nonstop

succession.

WEEK 4

DAY 1

EXERCISE SETS REPS (INTENSITY/%1RM)

Dumbbell Squat Upright Row 8 10 (70), 8 (80), 10 (70),

6 (85), 8 (75), 6 (80), 4 (85), 6 (85)

Abs 1 80

Dumbbell Push Press 8 10 (70), 8 (80), 8 (75),

5 (85), 8 (75), 5 (85), 6 (80), 5 (85)

Barbell Squat 8 10 (60), 10 (70), 6 (80),

10 (65), 3 (85), 6 (80), 3 (85), 3 (85)

Dumbbell Incline Press 8 10 (70), 8 (75), 6 (80),

5 (85), 6 (80), 4 (85), 6 (80), 4 (85)

Wide-Grip Pull-Up 8 8

DAY 2

EXERCISE SETS REPS (INTENSITY/%1RM)

Standing Dumbbell Curl 8 12 (60), 12 (65), 10 (70),

8 (75), 6 (80), 10 (70), 8 (75), 6 (80)

Barbell Squat Barbell Wave Squat 8 10/20/10 (50), 10/20/10 (60),

Barbell Squat 8/15/8 (70), 10/20/10 (60),

8/15/8 (70), 20/10/20 (65),

6/15/6 (75), 5/10/5 (80)*

Squat-Push Press 8 10 (65), 8 (75), 10 (70),

6 (80), 10 (65), 8 (75),

10 (70), 6 (80)

Dumbbell Complex No. 1: 8 6 (50), 6 (60), 6 (55),

Upright Row Supinated Curl 6 (65), 6 (60), 6 (65),

Overhead Press Hammer Curl 6 (55), 6 (70)**

Squat-Push Press

High-Pull Snatch

Abs (see p. 144) 1 80

Dip 8 15

*Reps correspond to aforementioned exercises. Do all reps of the first

exercise, followed immediately by all reps of the second, and so on,

without rest.

**Base your intensity level for all exercises in the

combination on your weakest movement. To perform a set of the

combination, do six reps of the first exercise, then six reps of the

second, and so on, in nonstop succession.

DAY 3

EXERCISE SETS REPS (INTENSITY/%1RM)

Barbell Squat 8 10 (70), 4 (80), 5 (75),

3 (85), 2 (90), 5 (75),

4 (85), 2 (90)

Dumbbell Reverse Curl 8 12 (60), 8 (75), 10 (70),

6 (80), 5 (85), 5 (85),

5 (85), 5 (85)

Dumbbell Bent-Over Row 8 6 (80), 5 (85), 3 (90),

6 (80), 3 (90), 5 (85),

6 (80), 3 (90)

Abs 1 80

Decline Dumbbell Press 8 10 (70), 6 (80), 2 (90),

5 (85), 2 (90), 8 (75),

2 (90), 2 (90)

Push-Up (on push-up bars) 8 18, 14, 18, 14, 18, 14, 18, 14

The Benefits of Combination Lifts - Istvan Steve Javorek

2012-01-18T23:28:00.000-08:00

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The Benefits of Combination Lifts
by Istvan Steve Javorek (1998)

In recent years, the term "combination lifts" has been used more frequently in sports conditioning circles. Armstrong discussed the use of combination lifts for in-season training.

[Armstrong, D.F. "Combination Lifts for in-season training." Strength and Conditioning 16(4): 14-16. 1994].

The purpose of this article is to share ideas on combination lifts, incorporating them with earlier publications.

[Javorek, I. "General condition with Complex I and II." NSCA Journal 10(1):34-37. 1988.]

[O'Connel, J. "Triple Threat." Muscle & Fitness pp. 90-97. Jan. 1998.]

By definition, combination lifts consist of two or more free weight exercises that are combined in a nonstop, continuous movement. Although some conditioning specialists believe these lifts consist of just a few exercise combinations, frequently a power clean and another exercise, in reality the list is much larger.

The main purpose of combination lifts is to:

1) Improve and stimulate neuro-muscular coordination.
2) Increase the workout load and intensity.
3) Stimulate the skeletal muscular system.
4) Increase the cardiovascular benefits of the free-weight program.
5) Make the program more dynamic and efficient.

The number of combination exercises is unlimited, depending on a coach or trainer's knowledge and creativity, the availability of equipment, and the goals of the coach and/or athlete.

Program Overview

I make a distinction between the major multi-joint lift exercises (snatch, clean, jerk, pulls, squats) and auxiliary exercise combinations, categorizing them as follows:

A. Simple -- two major lifts in combination.
B. Complex -- more than two major lifts in combination.
C. Assistance exercise combinations.

Variations of the Three Categories

A. SIMPLE
I classify the simple exercise combinations (two major lift exercises) into four major groups: clean, snatch, pull, and squat.

Variation 1. Consecutive repetitions of two major lift exercises.
Example: Snatch grip pull/4 + split snatch/6.

Variation 2. Alternating repetition of two major lift exercises.
Examples: Snatch grip pull/3 + split snatch/3 + snatch grip pull/3 + split snatch/3, or repeat these 4 exercises but 3 = 1 each time.

Depending on the goals and a coach's imagination, these combination variations are virtually unlimited.

Clean Related (power, squat, or split clean from the platform, hang, or boxes).

Simple Combinations:
-- Clean + overhead press
-- Clean + push press
-- Clean + push jerk
-- Clean + split jerk
-- Clean + front squat

Snatch Related (power, squat or split snatch from the platform, hang, or boxes).

Simple Combinations:
-- Snatch + overhead squat
-- Snatch + behind-neck overhead press
-- Snatch + behind-neck overhead push press
-- Snatch + behind-neck overhead squat push press

Pull Related (clean or snatch grip, from the platform, hang, or boxes; single knee bend pull*, straight leg deadlift pull, or "double knee bend" pull + snatch or clean.

* On a single knee bend pull, the knees of the lifter do NOT re bend a second time. However, many lifters hold a bent knee position until their last split second before extending on a second pull, and it is that holding of that bent knee position that has confused many lifters into thinking such a style is a double knee bend pull.

On a double knee bend pull, the knees of the lifter must "re bend" slightly more from the original slightly bent leg or straight leg position, when the bar reaches the top of the thighs. This can NOT happen unless a shrug with traps is initiated a split second before the rebending of the knees.

Simple Combination:
-- Single knee bend snatch grip pull + snatch
-- Single knee bend clean grip pull + clean
-- Single knee bend snatch grip pull + shrug
-- Single knee bend clean grip pull + shrug
-- Same exercise combinations with straight leg pulls or regular pulls

Squat Related (back squat, front squat, squat jump, wave squat, quarter squat + other exercises).

Simple Combinations:
-- Front squat + overhead press
-- Back squat + behind-neck overhead press
-- Front squat + push press
-- Front squat + jerk variations
-- Back squat + behind neck overhead push press
-- Front squat + squat push press
-- Back squat + squat push press
-- Back squat + good morning
-- Back squat + squat jump
-- Back squat + wave squat
-- Squat jump + wave squat
-- Front squat + clean variations
-- Front squat + snatch variations
-- Lunge variations + clean variations
-- Heel raise + wave squat
-- Heel raise + quarter squat
-- Heel raise + back squat

B. COMPLEX
There are three variations of the complex (multiple major lift) exercise combinations.

Variation 1. Pull (clean grip) + clean (squat, power, split) + press (military press, push press, squat push press).
Example: Clean grip pull + squat clean + push press.

Variation 2. Pull (clean grip) + clean (squat, power, split) + jerk variations.
Example: Clean grip single knee bend pull + split clean + push jerk.

Variation 3. Pull (wide or snatch grip) + snatch (squat, power, split) + press variations.
Example: From hang below the knees, snatch grip pull + power snatch + snatch grip overhead squat + behind-neck snatch grip overhead press variations.

C. ASSISTANCE EXERCISE COMBINATIONS

Assistance exercise combinations should be sequenced in a way that avoids interruption, providing a smooth, continuous motion. It is important to finish this smooth progression of the drill with the combination's most dynamic movement, thus stimulating the athlete's explosive qualities. It is very simple to combine several assistance exercises to give this smooth progression.

Depending on the athlete's own goals, the number of variations is virtually unlimited. Five barbell complex exercises that use in all sports conditioning are included in the complex combination lift assistance exercises:

(a) with barbells, and
(b) with dumbbells.

They can be considered the major assistance-exercise combination groups.

BARBELL COMPLEX EXERCISES

Exercises 1 and 2. Upright row + *high pull snatch* + squat push press + good morning + bentover row.
*High pull snatch (not a snatch grip high pull) is demonstrated in this video - http://www.youtube.com/watch?v=8eZH1nwl45g
Complex 1 is just 1 cycle performed with 6 reps of each exercise.
Complex 2 is performed with 3 reps of each exercise, repeating the 5-exercise cycle 2 or 3 times from the beginning, nonstop.

Exercises 3 and 4. Curls/6 + high pull snatch from hip/6 + bentover row/8 + behind-neck press/6 +good morning/10 + behind-neck push press/6 +curls/6 + upright row/6.
Complex 3 involves 1 cycle of each exercise.
Complex 4 involves 3 reps of each exercise, repeating the 8-exercise cycle 2 or 3 times from the beginning, nonstop.

Exercise 5. Upright row/6 + high pull snatch/4 + bentover row/8 + push press/6 + upright row/6 + behind-neck alternating leg step-ups on box/14 + 14 + high pull snatch/4 + good morning/16 + squat jump/8.
Complex 5 is just 1 cycle performed with the given repetitions each exercise. Some other exercise samples:

Variation 1. Upright row + high pull snatch + overhead squat + behind-neck push press + squat jump.
Variation 2. Upright row + bentover row + snatch grip pull + good morning + behind-neck push press + wave squat.

DUMBBELL COMPLEX EXERCISES

Combination Lifts (with 1 hand; with 2 hands). I have developed 5 DB combination exercise complexes.

Exercises 1 and 2. Upright row + high pull snatch + squat push press + bentover row + high pull snatch.
Complex 1 is just 1 cycle performed with 6 reps of each exercise.
Complex 2 involves 3 reps of each exercise, repeating the 5-exercise cycle 2 or 3 times from the beginning, nonstop.

Exercises 3 and 4. Curl/6 + upright row/6 + bentover row/6 + high pull snatch/6 + overhead press/6 + rotational curl/6 + upright row/6 + squat push press/6.
Complex 3 is just 1 cycle performed with 6 reps of each exercise.
Complex 4 involves 3 reps of each exercise, repeating the 8-exercise cycle 2 or 3 times from the beginning.

Exercise 5. Curls/8 + upright row/8 + overhead parallel press?6 + overhead parallel push press?6 + high pull snatch/6.
Complex 5 is just 1 cycle performed with the given repetitions each exercise.

TRAINING PROGRAMS

I use combination lift exercises year-round. The number of sets and reps differ, depending on goals and preparation periods that demand different intensities.

In the first part of a workout I use combination exercises as a general warm-up drill. Different variations can be used in the complete workout when there are specific goals for training. These might include stimulating muscular hypertrophy, strength, specific endurance, muscular tone, muscular coordination, or rehabilitation.

A coach should first teach the proper technique for each exercise, then establish the 1-rep maximum for each. After this comes the mandatory steps, gradually combining more and more exercises. This is when the coach should determine the number of repetitions, sets, and intensities that will yield maximum benefit to athletes as they prepare for their specific sport.

One of the biggest benefits of combination lifts is that novice athletes can use them. I believe every young athlete should start exercising with assistance exercises and their combinations. The wonderful thing about free weights is the possibility of choosing the intensity, repetition, and sets based on one's preparation level and goals.

Like any other exercise form, teaching (and learning) the combination lifts requires professionalism and patience. The goal is to get the athlete gradually involved in a whole combination lifting program.

Muscle Beach Inc. - Arnold J. Hansen

2012-01-17T20:06:00.000-08:00

To ENLARGE: right click, click open in new window.

Muscle Beach Inc. is housed in the building shown in the photos above. Left to right on top photos: an adjustable incline bench at rear; flat bench in front; weight racks are cans filled with concrete. Photo 2 shows the rugged lat pulley that will hold unlimited poundages. Dressing rooms are in the rear. Photo 3 shows several of the lifting platforms. One is 13 feet square, while the others are 10 feet square. Photo 4, second row, shows the hack machine and abdominal boards. Photo 5 is a closeup of the 10 foot platform in use. Those are 135-lb. plates standing in the rear. Photo 6 shows the unusual squat racks the members have built. Rubber capped pins set in 4x4's are spaced to permit use for overhead support lifts as well as squats in quarter down to full squats and heavy half-deadlifts.
Left to right, starting at top: Photo 1 shows the "staircase" squat rack, a novel idea. In front being used is the dip bar area. This also has a slotted overhead power lift rack. Photo 2 shows a chin bar of two diameters, skip ropes and several tape measures, for the tape-happy trainers. Photo 3 is a general view of the dumbbell area. They go up to 135's. Photo 4 shows Jim Hamilton, who teaches physical chemistry, doing incline bench presses while postman Wes Johnson and Dick Abbott, a university student, spot him. Photo 5 shows two of the boys chinning and benching. In Photo 6 we see the dumbbell racks made of planks and milk crates.

Muscle Beach Incorporated:
A New Organization of Great Promise
by Arnold J. Hansen (1959)

Muscle Beach W.C.
118 Broadway (rear)
Santa Monica, California

This story begins sometime during the nebulous past. It seems that in the late thirties or early forties someone brought their barbell to the beach. With a pleasant year-round climate, bright warm sunshine, broad blue Pacific, clean sandy beach, beautiful semi-tropical surroundings and congenial companions who were interested in health, working out on the beach was a natural.

Growth took place. More weights, more equipment, and more members. Then it happened. Someone decided that they did not want the Muscle Beach area as such longer. Through various channels and processes the club activity terminated.

At this time and at the present time the club was and is composed mainly of a group of individuals of a high caliber. Our vocational range includes the following: postmen, chemist, furniture movers, physician, mechanical engineers, machinists, chiropractor, electrician, draftsman, physical therapist, wrestlers, factory workers, assemblers, mathematicians - one of whom also teaches chemistry, certified public accountant, a factory owner, author, movie actor, lawyer, college students, geologist, high school science teacher, elementary school teacher, gym managers, police officers, supermarket operator, and many more.

A very fine gentleman, now retired, offered to store the weights in his basement until the time arrived when they could again be used. We owe him a debt of gratitude. At that time also, a small group of weight men donated their services and hauled the weights to the basement for storage.

During the months of September and October of this year certain men put their heads together and decided that, for the present at least, it would be a good idea to house the weights somewhere indoors. Club meetings were held, heated discussions took place during the latter part of October, and finally our new location opened early in November for the serious business of training. We are training.

During the period when the weights were stored, a number of small garage-type gyms served some of our members very well. Some have joined us and others will still train, at least partially, in their home gyms.

Our Muscle Beach Weightlifting Club is directed mainly by a dedicated nucleus of interested individuals. This group is composed of a president, vice president, secretary, treasurer, and five councilmen. They are all working-type officers -- chair-warmers and dead wood have no place in our club. Our time and patience leaves no room for the "popularity poll" type of officer nor the "executive type" -- there is work to be done. Regular members also have the opportunity to take full part in the proceedings of our regular Saturday afternoon meetings.

We had very little money and there are expenses such as rent, lights, etc.; therefore, we made much of our equipment out of used material. For the various jobs to be done we have depended on the talent of the members. Also, some loaned their cars, tools, pickup truck, and other equipment of various types. A radio was given for the gym itself and a T.V. was given for the office/lounge; the so-called office/lounge was formerly the bake oven for the automobiles that were painted here. More about the building later. One of our members is a house-wrecker; we received a good supply of much needed used lumber for platform building, squat racks, long lat pull, dip bars, bench platforms, power rack, etc. A coat of paint gave the final touch.

We are incorporated. Again, one of our members, a lawyer, came to the rescue with his specialty. Our mission statement is: "The Promotion of Weightlifting and Bodybuilding." We have the usual police permit and building license.

A word about the building. It is an industrial type, 50' x 85' formerly used as an automobile paint shop. The walls and ceiling are not beautiful, there is no wall-to-wall carpet, our legs seem to care little for such luxuries when straining under a heavy squat; also, our prones seem to go better when looking high into the rugged rafters. The bake oven lends itself well with the office/lounge. Frankly, we find it adequate, paint test-spots and all. Rough and rugged.

We rented it from a lady who is a retired osteopathic surgeon. She feels the youth of the nation are weak and therefore was very happy to rent the place to us for this purpose.

Our members cover a wide age range. One of our members is 50 years of age and improving steadily. He prones 370 pounds and military presses 269; he has done 270 in rough form.

Our oldest member is 84 and still works out. Tell that to the youth of the nation.

Already, with a booming membership of real huskies, it is evident that there will be many fine records made here; several are bench pressing over 400 and rising steadily.

This may possibly be the most functional gym this side of the Iron Curtain. A club of this sort can be a reality in towns throughout this nation. A number of gyms of this type could mean the difference between success and failure in our upcoming Olympic games. A dedicated group can make a start.

The most phenomenal aspect of our situation was the fact that once the move was started cooperation came from all directions. Dwell on the positive, start the thing, and keep it rolling with hard work which is, after all, the true secret of success in any field.

The gym is operated by the members, many of whom have keys to the regular lock. A master lock is put on at 10 at night and taken off at nine in the morning; the president has the only key to this lock. The big brother form of instruction is in force as there is no regular instructor. Our four officers and five councilmen reserve the right to terminate the membership of any member who seriously hinders the club objectives.

The sands of Muscle Beach are now peaceful and relatively quiet. We are happy in our new location. May all live in peace and contentment for a time but not forever as that would put an end to progress.

The Power Clean: Perspectives & Preparation - Bob Takano

2012-01-16T18:35:00.001-08:00

Bob Takano

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The Power Clean: Perspectives and Preparation
by Bob Takano (1992)

Since joining the NSCA five years ago, I've noticed the increased emphasis that has been placed on multi-joint, athletic movements (i.e., Olympic-style lifts) in the training programs of developing athletes. The growing interest in the snatch and the clean & jerk is reflected in the large turnouts at the national conferences for presentations that deal with instruction and inclusion of these movements in training programs. While an excellent job has been done in convincing strength and conditioning personnel of the value of the quick lifts, there is bound to be considerable variation in the levels of success attained by the many enthusiastic workers who have tried to implement this type of training in their programs.

For some, low success levels may cause them to discard the lifts. Many factors may have led to this point, including the inability of the coach to progress the athletes beyond the power clean and power snatch to the squat snatch, squat clean and split jerk. While this may be attributed to a lack of coaching experience in this area, a coach also should realize that not all athletes have the physical assets to perform the full lifts successfully. Yet it must be realized that a training program that includes the power clean is usually more productive than one based solely on single-joint movements. In terms of statistical density, gray may not be as potent as black, but it is better than white.

In the last two clinics I've presented, I've begun with a rationale for the inclusion of Olympic lifts in the training program. This rationale also applies to the power clean, and I present it here for those who need to justify its inclusion in a training program to the participants and others.

The power clean, when performed properly, elicits the following conditions:

-- The movement involves all of the major muscle groups and many of the minor supportive muscles during each repetition. Because each repetition requires greater caloric output than that required by single-joint movements, the power clean has greater value as a developer of anaerobic endurance.

-- The performance of the power clean requires instantaneous, sequential contraction and relaxation of many muscles. This conditions the nervous system to perform in a manner that is most conducive to the development of speed.

-- Because the major muscles are required to work synergistically, they are strengthened in a harmonious manner, rather than in an imbalanced manner as is often produced by working the muscles individually.

-- The constant isometric tension required of the torso musculature through the movement allows these muscles to be developed in a manner that is not possible through conventional, isolative approaches.

-- Because so much of the skeleto-muscular system is stimulated by the power clean, the amount of time available for weight training can be used more efficiently, and can be minimized for many athletes.

-- Gripping strength is stimulated by the power clean. The increased hand development is beneficial for all activities involving the hands, and will minimize minor injuries.

Implementing the Power Clean

Because the specifics of teaching the power clean have been covered extensively, I will refrain from treading this well-trod ground, and instead deal with -

The Teaching of Technique

Technique must be the highest priority in deriving optimal benefits from this exercise. A successful coach should expend great effort in teaching proper technique, just as a trainee should also expend great effort in learning this technique, because this technique probably will remain with the athlete for the rest of his or her career. Proper technique ensures that physical development will be harmonious and that the nervous system will develop the greatest functional ability.

The movement should be taught from the hang, before progression from the floor is attempted.

Placement of the Power Clean in the Training Sequence

In the event that no other explosive movements are performed during the weight-training session, the power clean should be placed first in the list of exercises. This will ensure that the speed of movement is highest due to the freshness of the nervous system. If the weight-training workout is held after a specific sport practice session, a short rest should be inserted between the two sessions to allow the nervous system some restoration.

Frequency of Implementation

This topic is a variation on the question of how often to weight train.

The accepted practice of weight training three times per week is probably the product of facility management practices as much as an earnest attempt to obtain optimal results. The three-days-a-week program was born out of a need to accommodate two different groups of people (Monday-Wednesday-Friday, and Tuesday-Thursday-Saturday) in a commercial gym. Many university and high school strength-training operations may also use this system to adapt their athletic population to limited facilities.

A competitive athlete or any serious trainee can be conditioned to perform activities as strenuous as sprinting six days per week. The same is also possible for the power clean. In both cases, training loads and intensities must be varied in order to maximize the training efforts. Weight training can be performed on a daily basis, and power cleans may be included as frequently. Load and intensity must be varied, however, and coordinated with other sports training activities. Primary reasons to eliminate the power clean from a given session are to accommodate injuries and to avoid boredom.

Remedial Exercises

It is the norm for aspiring weightlifters in my opinion to have imbalances in their physical development due to genetic or environmental factors. For these reasons, they cannot perform the type of training that ultimately will be demanded of them. I am therefore required to provide an arsenal of exercises to remedy these weaknesses. Much of the early training in the lifting career is devoted to harmonious physical development for performing the snatch and the clean & jerk; in short, weight training for weightlifting. This early training features a much wider variety of exercises than are used after proficiency is achieved. At the elite level, the athlete is training primarily with weightlifting-related lifts, and only periodically with remedial exercises.

The situation is the same for performance of the power clean. Many novice lifters may be of insufficient strength in various parts of the body to properly power clean. These trainees must undergo a period of remedial training before attempting the power clean. Others may begin learning the movement with light weights while conditioning the weak areas with the appropriate weight-training exercises. The conscientious professional must individualize training at this point if maximal benefits are to be obtained over the athlete's career.

Flexibility

Power cleans may call for static stretching for the wrists and ankles. The wrists must be able to bend backward sufficiently to allow the bar to rest on the shoulders, and not be supported by the arms. Athletes who progress to power cleaning heavy weights while supporting the bar mainly with the arms are susceptible to wrist injuries. A contributing factor to this condition may be excessive hypertrophy of the biceps, in which case the athlete may have to refrain from performing the standard barbell curl.

A limited capacity for ankle dorsiflexion (upward movement of the foot at the ankle joint) will inhibit the athlete's ability to use the quadriceps during the explosive portion of the movement. Football players who have experienced shortening or tightness of the Achilles tendon due to ankle taping often are limited in this range. Workouts for these athletes should always begin with static wrist and ankle stretches.

Front Squats

The front squat performed with a clean-width grip often is viewed as merely a quadriceps developer, but it has greater benefits for those interested in developing proficiency in the power clean. It is an excellent way to develop the torso musculature for the support of weight at the shoulder, and for flexibility of the wrists. The athlete should be encouraged to perform the movement with the chest expanded and raised, and the back kept tight and straight. The elbows should be held high, and the head should not be allowed to drop. If the proper foot spacing is used, ankle flexibility is also developed.

The Bentover Row and Posture

Proper posture is always an important factor in the performance of athletic movements that take place while standing erect. The most frequent postural deficiency in the performance of the power clean is a kyphosis (a curving of the spine that causes a bowing or rounding of the back, which leads to a hunchback or slouching posture) caused by a relative weakness of the rhomboid muscles, which allows the scapulae to move laterally. The bentover row, performed with strict technique while the back is arched, will help to overcome this deficiency.

Hyperextensions and Good Mornings

The spinal erectors are subjected to great stress during performance of the power clean and these two movements, performed properly, will remedy weakness in these muscles. The hyperextensions should be performed with the head curled under toward the abdominals at the bottom of the movement, and then uncurling to the point where the line of sight is horizontal at the completion. Good mornings will work the spinal erectors in an isometric manner if the torso is held rigidly erect while the knees are slightly unlocked.

Upright Rows

The deltoids and trapezius need to be worked harmoniously, and upright rows will assist in this development. A clean-width grip should be used, and concentration should be placed on the height to which the elbows can be raised to the side of the shoulders. The elbows should not be allowed to drop or move backward.

Deadlift to the Knees

The most common error in performing the power clean from the floor is the tendency to rip the weight from the floor by shooting the hips up rapidly at the beginning of the movement. The deadlift to the knees should emphasize the maintenance of a rigid torso, performing the movement by coordinating the quadriceps with the hamstrings so that the hips rise at the same rate as the shoulders. The latissimus dorsi must be used to keep the shoulders in front of the extended path of the bar.

Back Squats

When performed properly, this exercise will strengthen the thigh, hip and back muscle involved in the initial portion of the power clean.

Conclusion

The power clean is an effective, multi-joint movement that can significantly enhance athletic performance in events that require explosive performance from a standing position. If used properly, it can improve anaerobic endurance, minimize training time, enhance coordination of major muscle groups, stimulate muscular development and hormonal secretion, develop the body's ability to withstand physical contact, increase hand strength, improve balance, increase metabolic rate and provide an enjoyable alternative to more conventional progressive resistance exercises.

Although it may be considered an intermediate step on the path to performance of the snatch and the clean & jerk, the power clean is a valuable training tool in itself. With all these factors being equal, athletes who train with the power clean will experience greater success than those who fail to use it in their training regimens.

The Atkin Multi-Poundage System - Henry J. Atkin

2012-01-16T00:58:00.001-08:00

Muscle Beach Inc. Gym, Santa Monica, 1959 -
135-pound plates leaning against wall

Harry Fussell

Bill Pearl

The Atkin Multiple Poundage System
by Henry J. Atkin (1949)

It all happened as a result of a broadcast to schools by an eminent professor who explained the physiological effect of muscular energy used against resistance and how a muscle became fatigued as a result of continued pressing and relaxing while in constant contact with resistance.

I disagreed with certain of his explanations and proceeded to prove my points by testing my own reaction and the reaction of selected pupils to the fatiguing of certain muscle groups. The broadcast was on a Friday evening and proved me correct.

During the next day I found my mind wondering back to theories regarding muscular fatigue as explained by several physiologists, including the broadcaster of the previous day. Now, there are some body-building authorities who insist that a muscle must never be fatigued in body-building, and that exercising should be discontinued when it is felt that three or four further reps could be performed.

In the past two years I can rightly claim to have developed among the pupils training at my club some of the finest physical specimens in this country today, including Ken Kerridge, Adrian White, Alan Conway, "Wag" Bennett, Tom French, and a new sensation -- Harry Fussell. These men are not only good to look at, they are strong; as it is a policy of the club not not only develop shapely muscular physiques, but to develop strength in proportion. One 15-year old youngster (Ken Cooper) recently performed two repetitions on the bent arm pullover with with 220 pounds, a dead lift with 415 pounds and a deep knee bend with 300 pounds. All these men, without exception, squeeze the last possible repetition out of a set, and they have all built their physiques at the Viking club in under two years of training.

There are many theorists who would, and do say (turning a blind eye to the results) that I work my pupils too hard, and there are other professional instructors who insist that I drive away certain clients because of this tendency. Be this as it may, I prefer to keep the men who are prepared to work hard and confidently, as I am not out to make a fortune from the ones who are willing to believe they can build a powerful muscular physique without hard work.

I have always felt that when performing 10, 15 or 20 reps, it was the last 3 in 10, the last 4 in 15, and the last 5 in 20 that had the greatest value, and that if one could perform those last few reps without the first reps that are normally performed easily, a much quicker result could be obtained.

My discussions with physiologists suggest to me that no one really knows what makes a muscle grow. We know, of course, that a muscle grows as a result of exercise, but not what chemical reaction builds muscular tissue or increases the size of muscular fibers. It is fairly well established that the number of muscle fibers never increases -- it is the increase in size of the fibers that develops muscular bulk.

One of the leading physiologists in this country recently made a series of tests on developing the muscles of rats. He anesthetized these rats and at regular intervals sent electrical impulses into their systems. This caused muscles to react violently against one another without any movement of the limbs. In a short period of time, approximately one month, the muscular bulk of the rats had increased by a third. This is very interesting because it seems to bear out a theory of the experimenters that muscular tissue is developed by isometric contraction.

If this is so, it means that you can develop muscle tissue by attempting to move unliftable weights far beyond your physical capacity. In fact, to develop your biceps muscles, for an example, you can have a bar set into two concrete posts, then simply attempt to curl with the bar fixed in the appropriate central position of a normal curl, and by straining against the weight, develop the muscle. Such a theory as this is difficult for me to believe, but it will be put to the test at some date in the future, and I will inform readers of our findings. Meanwhile I will get back to my explanation of the Multi-Poundage System.

As I explained earlier, I believe in using muscles until not another rep can be squeezed out of them. During the conflicting thoughts and theories that flashed through my brain on this Saturday, was a theory that maybe I could incorporate certain ideas of physiologists regarding the building of muscular tissue with my own. "Wag" Bennett had asked if he could train at the club on the Sunday morning following. I had agreed that he could and decided that I would map out a special experimental program of training incorporating my new ideas. These ideas kept me awake most of Saturday night, and on Sunday morning I was so excited and confident of the scheme that i was unable to wait for "Wag" to arrive -- I commenced experiments alone. This saved a certain amount of time, for when my training partner arrived I had decided the commencing poundages for us both on most exercises.

We commenced with the press on back with a poundage that we could both normally perform about 7 reps. At the end of 5 reps, and without stopping, one 20 pound plate was removed from each end of the bar, making for a 40-pound reduction in the weight being used. It was then possible to perform another 6 reps. At the end of 5 of these, the weight was again reduced by 40 pounds, and it was found that another 5 or 6 reps could be performed, but with the last 2 reps, although the weight felt very light in the hands, great difficulty was experienced in locking the elbows because of the apparent choking of the muscles with lactic acid. It was discovered that a slightly longer rest than normal was required between sets. At the end of 3 sets the pectoral muscles of the chest and the anterior deltoids really felt as though they had a terrific work-out and were flushed with blood to the extent that they appeared abnormally large.

From the press on back we proceeded to the standing curl, and we adopted the same procedure, but owing to somewhat lighter weight being used the reductions were of 30 and 20 pounds. (an approximate 20% reduction between each no-rest set of reps seemed to be ideal.) Again we performed 3 sets of between 12 and 15 total reps and again the muscles were worked as they had never been worked before. No matter what the poundage was for the various reduced reps, it always felt as heavy as the weight used for the previous reps. Consequently, we used what appeared to be a maximum poundage all the time while performing 15 reps.

We then tried a similar test with the pulley-weight machine on latissimus developing. The reaction here was so unusual and the flushing of the muscles so extreme that I felt uncomfortable when trying to place my arms straight down the sides of my body. From the pulleys we switched to the pullovers to arms' length on bench for triceps, performing 3 sets with a similar reaction.

The deep knee bend proved the effect to be the same, and for our last exercise we performed the press behind neck seated. This was the toughest of all exercises, and although the weight was reduced by 20% at the end of each 4 reps, great difficulty was experienced in completing 12.

The result of the first test of the new method of training was extremely exhilarating and gave us a new zest for bodybuilding. We agreed to plan a schedule and practice it four nights a week for a month to see what sort of result could be obtained. At the time of writing we have completed three weeks with excellent results, but although the muscular gains have been very good, the increases in strength have been remarkable. We increased the poundages on the first few reps of the press on back by 50 pounds, in the curl by 40 pounds, in the pullover to arms' length by 40 pounds and in the press behind neck by 30 pounds.

I have switched several of my pupils to this method of training on two or three exercises of their schedules. The results obtained are excellent and prove the system is efficient and effective. It will most likely prove too intense for relative newcomers to the weights, but advanced men will find that they will get remarkable results from its practice. It takes an evening or two to get accustomed to knowing just when to reduce the weight -- this should be when it is felt that only one more rep could be squeezed out.

The unfortunate part about this system is that on many exercises it is necessary to have one or two training partners working with you. The man training at home on his own would be restricted. Naturally he would have no one to slide the weights off for him. One or two of the lads have overcome this in exercises such as the curl, in which they have lowered the bar to a bench, slipped the discs off quickly, and carried on their reps with very little rest. Using preloaded dumbbells of varying weights would make it possible to put one pair of bells down and pick up another pair immediately. In the press on back one is stymied unless he has someone to assist.

Incidentally, I would point out here that it is extremely uncomfortable when handling heavy poundages on the press on back to have one end reduced in weight before the other -- always try to whip them off quickly and together.

3 sets of 4 to 5 exercises are sufficient, and I would not recommend that any more be used.

A Combined Weightlifting/Powerlifting Program - Timothy J. Piper

2012-01-14T12:05:00.000-08:00

Click Pics to ENLARGE

For adolescent or older lifters

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A Combined Weightlifting/Powerlifting Program
by Timothy J. Piper (1998)

Athletes who compete in both weightlifting and powerlifting need a program that will produce maximum lifts for each sport. Coaching such athletes requires a balance between the maximum strength requirements of powerlifting and the explosive, high-skill requirements of weightlifting.

If you are limited by equipment and time, training athletes for both strength and power can be complicated and frustrating. Greater explosive power for jumping, throwing, or hitting is developed via weightlifting, whereas the raw strength the athlete develops through powerlifting has little to do with speed of movement.

Most sports require varying degrees of both strength and power depending on the athlete's level and position. This article describes a model that combines strength and power training for maximal gains with limited time and equipment.

One of the most efficient ways to develop speed and power is through Olympic-style lifts. Both the snatch and clean & jerk will contribute to power development in activities that rely on the hip and back musculature. The kinesthetic sense developed with these lifts may also reduce the chance of injury when participating in other sports because they not only strengthen the muscles, tendons, and ligaments but also increase the athlete's overall coordination.

All of these factors will enhance the athlete's performance in any anaerobic sport with a high strength/power component.

The Case for Powerlifting

Powerlifting has been gaining respect as an effective way to develop total body strength. Centered around the three competition lifts of the squat, bench press, and deadlift, powerlifting develops strength in almost all major muscle groups with the possible exception of full range-of-motion development of the upper back. Powerlifters are known for their leg and chest strength.

Both weightlifting and powerlifting have their place in training programs for strength/power sports. Weightlifting involves virtually every major muscle group in the body as well as many smaller stabilizer muscles.

The term powerlifting is actually a misnomer when one considers the higher levels of power output created during weightlifting versus powerlifting. When compared to the relatively slow movements of the powerlifts, which produce approximately 12 watts per kilogram of bodyweight (W/kg), the second pull phases of the snatch or clean lifts may generate four times as much power, averaging 52 W/kg.

On the other hand, much heavier loads are typically used in powerlifting, but the exercises are performed at a much slower speed.

It makes sense that training with explosive, Olympic-style lifts will develop power. However, recent research has shown that speed training alone may not be enough to enhance power development.

Wenzel and Perfetto studied the effects of speed training on power development. One group underwent a timed leg-sled program to enhance power; the other group underwent a squat program to enhance strength. Finding no significant difference between groups, Wenzel and Perfetto concluded that speed training was not superior to strength training for developing power. They recommended combining speed AND strength training.

In the first eight to 12 weeks of training, increased neural adaptations account for most of the strength and power gains. As athletes become more experienced, they need higher intensity training if they hope to make further gains. While the use of low-speed powerlifts may initially improve both strength and power, the need for power/speed via weightlifting seems warranted in the latter stages of training, especially for elite athletes.

The critical factor is to determine whether your program will concentrate on (a) weightlifting, developing great amounts of power at the expense of total strength, or (b) powerlifts, developing greater overall strength at the expense of power.

The Program

The program presented here represents a compromise between the two. It is a strength/power program. By combining the faster weightlifting movements with the slower powerlifting movements one can optimize the potential for gains in both strength and power. The use of assistance exercises for injury prevention and muscle balance varies depending on the athlete's own weaknesses and injury history.

With limited time for training, each session is designed to develop power and strength via a combination of weightlifting and strengthening exercises, as follows:

Snatch Related -
- Snatch
- Overhead Squat
- Snatch Balance
-Power Snatch

Clean Related -
-Clean
-Power Clean
-Power Clean & Jerk
- Clean & Jerk

Jerk Related -
- Push Jerk
- Push Press
- Snatch Press

Core Strength -
- Squat
- Bench
- Deadlift

Supplementary -
-Front Squat
- Camber Bench Press
- Close Grip Bench Press
- Dip
- Romanian Deadlift
- Lat Pulldown
- Pullup
-One-arm Row
- Pullover

The general program design concentrates on low volume training with ever-increasing loads. All loads need to be adjusted for each athlete. Each training session should take approximately 45-60 minutes, depending on the athlete's rate of adaptation and the intensity of the phase.

The periodization program shown in Table 1 and has four phases. The average length of time spent in each phase ranges from two to six weeks. The number of weeks in each phase is based on how the athlete's lifting technique progresses and on upcoming sport seasons or competitions.

Within each phase are three separate but similar workouts, labeled A, B, and C. Choosing which workout workout to perform in each session is based on which areas the athlete needs to focus on most. If the athlete is proficient in all the Olympic-style lifts and powerlifts, each workout can be performed once a week.

It is also good to vary the order of workouts because this decreases boredom. One week the athlete may choose to do the workouts in A-B-C order and the next week in A-C-B order.

Regardless of which workout is chosen, the Olympic-style lifts are executed first, followed by the powerlifts. Some workouts list more than one exercise (e.g., snatch balance/overhead squat), thus offering an option. the athlete may execute the snatch balance, starting with the bar on the shoulders similar to a back squat, then explosively drive the body under the bar into a deep squat snatch position, or an overhead squat, in which the bar is held overhead while doing slow controlled squats.

The coach and athlete work together to determine which phase -- 1, 2, 3, or 4 -- and which workout -- A, B, C -- as well as which exercises to choose when options are given.

The first two sets of each weightlifting exercise are used as a warmup. The third and fourth sets are the most intense. Once the lifts are completed correctly, the athlete may raise the weight on any subsequent sets. The loads they use are altered on a weekly basis; from high, for optimal power development; to low, for optimal skill acquisition. Intensity ranges are listed at the left in Table 1. The exact percentage is determined by the coaches.

Powerlifting and all other assistance exercises are performed to a repetition maximum on each set, as opposed to a percentage. Each exercise is done with strict technique. The repetition maximum is based on the inability to perform any further repetitions with good technique, as opposes to complete muscle failure.

Although further research is needed to substantiate the use of training to failure, some proponents claim that it yields greater rates of hypertrophy and strength development.

Points to Ponder

Sometimes athletes complain of delayed-onset muscle soreness, in which case the training intensity is decreased. Even though this muscle soreness is sometimes common and even expected, coaches should always be on the lookout for joint aches and pains which may indicate overuse and possible injury.

Specific supplementary exercises are used throughout the program depending on muscle imbalances and weaknesses of the individual. Proper exercise technique is the most important determinant for progression with all these exercises. An emphasis is placed on back and shoulder exercises to decrease shoulder inflexibility.

Common problems encountered by powerlifters, even though not well documented, are shoulder pain and rounded shoulders. These problems are most likely related to a lack of back training and/or poor chest flexibility. An example of how the program variables can be manipulated for an adolescent or an older athlete is shown in Table 2.

One area that is not discussed, though just as important, is abdominal strengthening and conditioning. Each workout includes abdominal exercises to ensure a strong core. The core muscles, including the abdominals and spinal erectors, work together as stabilizers during the lifts and decrease the chances of back strain. This is a very important, but often overlooked area of the body. Athletes are only as strong as their weakest link, and without a strong core they place themselves at risk for injury.

The focus is on the quality of work, not the quantity. Total volume, in terms of sets and reps, may seem relatively low compared to some conditioning programs, but the workout intensity is much higher than most. That's because time is not being wasted going through the motions like so many young athletes do because of lack of knowledge, motivation, or supervision.

This type of program gives the coach a lot of flexibility in designing a program to meet each athlete's needs without having to set up a rigid routine spanning many weeks. One drawback to designing very rigid programs over many weeks or months is the inability to foresee complications such as injuries, difficulty of learning certain lifts, game schedules, personal life issues, and individual adaptation rates.

An individualized program allows the athlete to become a more active participant, which in turn builds responsibility. The athletes who have been involved in this program have enjoyed the variety and flexibility it offers and have found that it fits into their busy schedule.

For prepubescent lifters, all weights are kept very light, perhaps at a load that would reflect an estimated 15-rep maximum. The attempts are still only executed within the repetition ranges presented. This is to ensure an emphasis on proper technique. Olympic-style lifts are never performed to fatigue or failure, due to a high potential for missed attempts and possible injury.

With this program, one can emphasize either sport depending on what type of meet is upcoming. There is even a new lifting federation in which compete in all five lifts in a single competition.

This is only one example of a combined Olympic-style lifting/Powerlifting program. After using variations of this program for more than four years, we have found it to be highly effective for athletes from ages 11 to 27. Constantly updating, altering, and improving these programs to meet the needs of each athlete will help the coach find the best balance for each individual.

Improving the Press/Milk and Weight Gain - Charles A. Smith

2012-01-13T23:08:00.000-08:00

Melvin Wells (1950)

Floyd Page (1949)

Wladek "Killer"Kowalski (1951)
6' 7", 275 pounds.

(1949)

Question: In your recent articles on the Two Hands Press you said the only way to improve the Press is to Press. Yet a few paragraphs later you mentioned several exercises that will, so you said, also improve the Press. How do you reconcile these two statements?

Answer: I cannot for the life of me understand why you fellows try to read different meanings into the words I write. I meant exactly what I said. The only way to improve the Press is Press. This rule applies in any specialization program. The only way to improve the Clean is to Clean, and the Squat, to Squat . . . and so on. This is so obvious that it is no wonder why some people cannot realize the truth. In fact, they just cannot see the woods for the trees. The actual practice of the Lift in itself is sufficient to effect an improvement.

The muscles taking the weight overhead in the Press are are not confined to one or two groups. The trapezius, the serratus magnus, the triceps and deltoids all play their part in this strength test. To me it is plain that the stronger these muscle groups are individually, the stronger they will be collectively. While the practice of the Press improves the Press, there will come a time when the weakest of the muscles involved will hold back improvement simply because it will be unable to handle the weight that the other muscles can handle. Let me make myself more clear.

Let us suppose that an athlete is working on the Press. He makes pretty good progress, but there comes a time when he finds that progress is becoming more and more difficult, and finally comes to a standstill. Now, this athlete, using his common sense, doesn't, like his less knowledgeable brother, start exercising more furiously, or using a million and one exercises. He analyses the reason for his failure to progress. He might observe that he has difficulty in starting the weight away from the shoulders and in this instance will rightly conclude that his deltoids need a little extra work and specialization. He might find that he can get the weight away from the shoulders easily, but experiences a sticking point in the region of the forehead. In this case there is a need for more triceps strength, more side presses, more specialization to improve elbow lock. The practice of the lifts which demand plenty of action of the triceps will help him greatly. The Press-grip press on back, the press on box, the Press-grip incline press, the various one and two-arm dumbbell presses, the recently popular triceps press and its variants, will improve his triceps strength and development and elbow locking power. For putting power into the serratus and deltoid muscles the various leverage movements such as the lateral raise standing, the holdout in front lowered from above, the crucifix raised to the side and the various dorsal bar exercises are splendid choices.

Let me repeat again and emphasize that the only way to improve the Press is to press. All other movements are merely assistance movements and aids to this improvement.

Question: I have noticed that some authors and trainers advise the drinking of from two to four quarts of milk per day. Is this a good idea?

Answer: We cannot delve too deeply into this subject in the limited space allowed, but will try to give a satisfactory answer. We definitely do advise the underweight trainee to drink milk if he wishes to gain weight. We know some doctors claim that milk is only a food for children but we do not believe they have any actual facts to substantiate this claim. On the other hand, there are thousands of cases to prove the value of milk as a healthy drink and a curative food. It is our opinion that milk is one of the finest foods in existence.

We have known of many bodybuilders who tried to gain weight without the use of milk to no avail, but after they added two or more quarts to their daily diet immediately began to gain. One quart does not seem to be enough for satisfactory gains and you seldom notice any great gains from this amount, but two to three quarts make can make an amazing difference. There are some who have even used four or more quarts per day. As a general rule, over three quarts causes you to lose your appetite to such an extent that you cannot do justice to your regular meals. Nearly all the leading bodybuilders of our acquaintance drink milk in large quantities and swear by it. It can be taken either at meals or between meals. We always preferred to take it between meals as it seemed to give us more benefit. However, the trainee should determine for himself which is best. To take it with meals seems to fill the stomach so that no other food is desired and this, of course, is not good. If you take it between meals (not too close to meals) this condition should not exist. Those who do not like regular milk should make a milk-based drink of some kind that they particularly like. We have heard of many weird concoctions being mixed up with all types of healthy ingredients.

If you have been afraid to use milk, we feel you have been neglecting an important part of your training to gain solid weight.

How to Properly Miss With a Barbell - Mike Burgener

2012-01-13T22:25:00.000-08:00

NSCA Dartfish Lift Analysis Videos:
http://www.nsca-lift.org/videos/displayvideos.asp

NSCA Strength & Conditioning Journal:
http://journals.lww.com/nsca-scj/pages/default.aspx

NSCA Journal of Strength & Conditioning Research
http://journals.lww.com/nsca-jscr/pages/default.aspx

How to Properly Miss With a Barbell
by Mike Burgener, C.S.C.S. (1991)

It has been my experience that most high school coaches choose not to teach Olympic lifting movements, as well as other quick-lifting movements such as the power snatch, power clean, clean & jerk, push press, push jerk and Olympic squats because of safety considerations. If coaches do not believe that Olympic lifting movements can be taught in a safe and efficient manner, then the coach should not teach these movements to his students. I have found that kids make safety mistakes on the lifts due to misunderstanding of the the lifts or the lack of teaching by the instructor.

Teaching students to miss correctly is critical in the safety aspects of a weightroom and should be included in the lesson plans of all instructors. As an example, a student in a Northern California school district was performing the Olympic squat inside a power rack. A spotter was used, the pins in the rack were at the appropriate level, and experienced supervision was abundant in the weightroom. As the student was rising out of the squat, he realized the weight was too heavy. The bar rolled over his head as he rounded his torso, while he grabbed the pins in the rack for added support. The bar came down on the athlete's hand, severing four fingers. Everything was basically correct, spotters were used, collars were used and supervision was taking place. The problem with this situation was that the student was a victim of lack of teaching. Lack of teaching of what to do in case of missing with a weight.

Too much emphasis is placed on the responsibility of spotters. I believe that spotters are necessary, but, more instruction is needed. I have actually seen lifters let go of a bar while bench pressing for a personal record. The spotter is left trying to hold the bar in an upright row fashion while it comes crashing down on the lifter. The spotter feels badly, but the fault is the lifter's as well as the instructor who fails to teach his students never to release their grip on the bar until the bar is properly seated in the rack of the bench.

In the case of squats we use personal spotters. We use pins in the rack placed at the appropriate height allowing for a proper depth squat. We teach kids how to bail out with the weight when they see that they are going to miss. We teach them to never under any circumstances release the bar and grab anything else. We teach them to roll the bar off their backs, not over their heads, stepping forward and allowing the bar to come down on the pins in the rack. We don't just tell them how to perform this move -- we demonstrate this technique to them. They hear the bar hitting the rack pins, they see that it's okay to drop the bar, or bail out as we call it (Photo 1)

All the overhead movements face the same type of instruction and demonstration of how to safely miss with the weight. On many occasions, when I have seen kids miss with a jerk, the bar is either too far out in front or too far to the back. The student doesn't know what to do with the bar. He tries to save the weight, refusing to let go of the bar, and rides it down, getting pinned under the weight. Our philosophy is never, never save a weight. We demonstrate how to let the bar go back over the head while stepping forward when the weight is too far back and we are going to miss the lift (Photo 2). We demonstrate how to miss with the weight when the bar is too far forward. This technique seems to be natural, but, we still demonstrate missing the weight to the front and stepping back (Photo 3).

Needless to say, demonstrating to lifting students the dropping of weights as they come crashing down from a seven-foot height to a platform can be a hair-raising experience. the bars hit hard, sound loud and scare the students.

Our philosophy is that barbells, platforms and bumper plates can all be replaced.

Bodies cannot.

Mastering the Snatch - A.K. Samusevitch

2012-01-12T10:56:00.000-08:00

Alan Williams

Mastering the Snatch
by A.K. Samusevitch (1974)
translated by Michael Sheen

The study of the technique of lifting the bar to the chest (cleans), and the study of the press and the jerk precede and form a good foundation for the study of the snatch. Many of the details of the snatch, such as the start, the pull, the "explosion" (high pull), and the squat, are familiar to the trainee from the press and the jerk. The width of the grip and the work of the arms upon entering the squat will be new. Therefore, the study of the snatch must start with the mastery of the work of the arms, at first without dropping into the squat, and subsequently in conjunction with the drop into the squat. The mastery of the technique of the snatch is accomplished through the fulfillment of a series of snatching exercises, in the following sequence:

1 -- Snatch a bar of light weight, from a hang to overhead at straight arms, with a medium grip.

2 -- The same, with a wide (optimal) grip.

3 -- Snatching the bar to straight arms, with a drop into a squat, but without shifting the feet (in place).

In these exercises the bar is lifted from the starting position to a fully upright position, with the arms held straight downward, then, with a slight flexing of the legs at the knees, and with the body bent forward at the waist, the bar is lowered to the lower third of the thigh, and the snatch is executed. During the performance of these exercises, particular attention is given to the following points:
a) The correct trajectory of the movement of the bar overhead, which must take place as closely to the body as possible.
b) The speed and coordination of the movements.
c) The high rise on the toes at the end of the "explosion."
d) The rapid amortizing lowering of the heels,with the simultaneous completion of the straightening of the arms.

After the study of the snatch from a hang, the snatch with a drop into a squat is studied. But first it is necessary to determine the aptitudes of the trainees for each method. Dropping by means of the "split" method can be accomplished by anyone. To determine the trainee's abilities, squats with the bar held at arms' length overhead (overhead squats) are used. Having lifted the bar overhead to arms' length with a wide (snatch) grip, and having spaced the feet slightly wider apart than shoulder width, with the toes turned outward, the trainee squats as deeply as possible and then stands up. If the trainee completes this movement without particular difficulties, and if the bar is held at straight arms, it is advisable for this trainee to learn the squat style snatch. The trainees who do not complete the squat with the barbell overhead at arms' length should study the "split" style snatch. But this does not mean that those athletes who were unable to perform the squat in this manner at first cannot change to this style in the future, with the development of joint mobility. However, independent of the abilities of the athletes to do this or that type of drop, many weightlifting specialists recommend dropping in the split style, and, after the acquisition of firm habits. changing over to the study of the squat style snatch.

4 -- Snatch from the same position as in exercise 3, dropping the body by the chosen method.

5 -- Snatch from stands. At first the gripping area of the barbell is set at a height corresponding to the beginning of the "explosion" (thigh pull), then it is lowered to the normal starting position.

6 -- Snatch from the starting position, on instruction: in a half-squat, a full squat according to the technical rules, for a result, etc.

During the study of the drop into the squat in the snatch, the optimal position of the feet is also determined by each athlete, which allows him to make the deepest squat, and at the same time insures ease in rising out of the squat. To develop accuracy in the shifting of the feet when going into the squat, according to the determined squat position, it is advisable to mark reference points on the platform according to the direction and distance relative to the original position of the feet, the axis of the grip, and the center of gravity of the barbell, in the form of lines showing the shift of the feet, and the place of execution. In this instance the accuracy of the barbell's movement overhead acquires special significance.

While studying and developing the snatch technique as a whole, the greatest attention must be given to the correct rhythm of the movements, the completion of the movements with full amplitude, and to the well timed and rapid drop into the squat with the simultaneous straightening of the arms.

During training toward the development of the special qualities and high results in the snatch, special exercises are used, such as the snatch grip pulls for speed and height, one arm dumbbell or barbell pulls, squats with the bar OVERHEAD in the squat or SPLIT method, bends with the bar behind the head, lunges in the high pull position, and others.

More About the Hise Shrug - J.S. Van Wye

2012-01-11T18:13:00.000-08:00

1949 Mr. America
Left: Melvin Wells, 2nd place
Right: Jack Dellinger, Winner.
2nd Place???!!!

John Grimek

A Discussion of the Hise Shoulder Shrug
by Dr. J.S. Van Wye (1949)

What are the objects of the "Hise Shrug" and what does it accomplish? My answer to this question is that it works on the "red muscles of posture," reshapes the chest, teaches "costal breathihng" and stimulates the Reticulo-Endothelial system. ( Also called Macrophage System, or Mononuclear Phagocyte System, a class of cells that occur in widely separated parts of the body and that take up particular substances. These cells are part of the body's defense mechanisms. Reticuloendothelial cells are phagocytic; i.e., they can engulf and destroy bacteria, viruses, and other foreign substances.)

The red muscles of posture are those muscles which hold the body erect. Once substantial poundages are able to be used in the Hise Shrug, the soleus and peroneus longus (Peroneus Longus is one of the peroneals muscle group which pass down the outside of the lower leg and turn out the foot) are strengthened and stimulated to growth by keeping the body from falling forward, although leaning slightly forward during the shrug. The thigh group is exercises by keeping the knees locked. The spinal erectors keep the back straight while supporting the weight. The abdominal muscles resist the diaphragm action during the breathing. The accessory muscles of respiration are developed by raising the shoulder girdle and rib box against the resistance of the weight.

When studying exercise or kinesiology, one fact must always be kept in mind. A muscle has only one action. That action is to shorten itself through contraction. The diaphragm is a dome-shaped muscle forming a partition between the thoracic and abdominal cavities. Its origin is an approximately circular line attaching to the upper lumbar vertebrae, lumbar fascia, lower two ribs, and in front to the six lower costal cartilages and sternum. It has a central tendon, which forms the dome. The tendon inserts into the front of the cervical vertebrae. When taking a deep breath, the diaphragm muscle fibers shorten, lowering the dome, and bring pressure on the abdominal viscera. The abdominal muscles and central tendon resist this action. As the contraction increases in intensity, the central tendon and abdominal muscles resist lowering of the dome, so the lower ribs are pulled inward and upward. The straighter the cervical and upper dorsal spine is kept, the higher the diaphragm is held by the central tendon, and the greater pull on the lower ribs. That is the reason the harness or circle should be more efficient on the breathing shrug. A barbell on the shoulders requires one to hunch the shoulders and neck slightly to keep it in place. The diaphragm pulling inward on the lower ribs accounts for the reshaping of the lower rib box (refer to Brown and McKenzie book "Applied Anatomy and Kinesiology" for complete description).

The question was submitted, "Why must the shoulders be raised and the front of the neck contracted on deep breathing exercises?" This question can nicely be answered here in this discussion. We have a group of muscles called accessory muscles of respiration. They assist the diaphragm and intercostals on vigorous inhalation by raising the shoulder girdle and lifting the upper rib box. This gives more space for the lungs to take in oxygen. These muscles are the sterno-cleido-mastoid, scaleni, serratus posticus superior, pectoralis major, and the upper trapezius. Remember as a child how tired the neck became after running a long distance? The above-named muscles were in action.

The sterno-cleido-mastoid originates at the mastoid process of the skull and inserts with the front of the sternum and inner fourth of the collar bone. Holding the neck erect, this muscle on contraction lifts the portion of anatomy where it is inserted. The same holds true for the scaleni which originates on the transverse process of the cervical vertebrae and inserts into the first rib. Mentioning posture once again, it is impossible for the scaleni to sustain and lift the chest when the neck is not held straight. A serious result of a mild case of round shoulders.

By the same process as I have used you can determine the origin and insertion of the accessory muscles of respiration, and learn their action. http://moon.ouhsc.edu/dthompso/namics/respmm2.htm The above paragraphs should also show you the purpose of the towel exercise (wrestlers bridge) and the upright rowing motion.

When studying muscle development another fact must be kept in mind. All skeletal muscles have a tendency to shorten. This phenomenon is called muscular tone. Now then, when a muscle gains greater strength than its antagonists the muscle starts shortening. In the case of the accessory muscles of respiration, these muscles would lift the rib box higher, straighten the neck, and pull the shoulders square. The result is improved posture. You have seen the opposite condition. Over-development of the pectoralis majors with under-development of the trapezius cause round shoulders and neck jutting forward. Medically it is called a cardiac curvature because certain heart cases do assume this posture.

Hise calls this condition "hunchbacks of the beach."

The amount of weight to start with on this form of the shrug will depend on how long one has exercised with weights. The novice can start with about fifty pounds more than he used with the dinky squat. If one has been lifting weights for a year or more he can start out with 250 to 300 pounds. An old dyed-in-the-wool weight man can start with 300 to 350 pounds. I believe that a ten-pound increase per workout will not be too great. The second and third set can be reduced about one-seventh to one-eighth of the poundage used on the preceding set. 50 pounds reduction per set is about right when you attain higher poundages.

Constantly watch the arch of your chest. Almost overnight after reaching a certain poundage, you will suddenly see a very definite reshaping of your chest. I would suggest continuing with this poundage and only increasing it five to 10 pounds per week. Changing the increases to this pattern will enable you to gather the full benefits of the poundage before advancing to greater weight. Everyone who is normal should eventually be using 500 to 600 pounds and a few individuals will be using 800 to 900 pounds in a short time. [A 'short time' by 1949 standards.]

The correct number of breaths on each set will depend on each individual. 20 reps will be right for some, others will need 25, 30, 40 60, etc. The best way I can tell you how to determine the correct amount of breaths per set is by my own experience. It may take five to 12 reps before the action becomes smooth. One of the many reasons for this may be that the bar is not placed just right on the shoulders. After these preparatory repetitions the shrug will move much easier. Suddenly the exercise will become a much greater effort. I would not do over 5 breaths per rep after this greater effort is noted. Remember you are teasing these muscles! The shrugs are followed by bent arm, round-bench pullovers.

I have one suggestion for you to note on the pullovers. Change your position on the round bench until you feel the pull in the first and second rib area next to the sternum. Three sets of 20 reps each are to be performed with the pullover. This exercise is to stretch the costo-sternal cartilages between the ribs and sternum, lift the thoracic cage, and stimulate the cartilage mass.

One set of heavy quarter or hip belt squats is performed next. Eight to 15 repetitions per set. The poundage should be one-half of the shrug or a little more. This is very important because if the legs are not strengthened they will not be able to straighten under the weight which you are capable of shrugging.

Two sets of front shrugs. This exercise is to be done like the breathing shrug except the bar is held racked in front of the chest, as if you were preparing to jerk the weight. The weight is forced up and down both by breathing and deliberate muscular effort. The range of motion may be a little greater than the regular shrug. The hands are held in rather a narrow grip. Possibly a little less than shoulder width apart. The weight will be lighter than in the regular shrug, but you will be surprised at the amount you can handle. I used 325 pounds the first time I tried it. Two sets of seven to 12 repetitions per set. Later, when you specialize, use five sets. The Harvey-Maxime bar http://ditillo2.blogspot.com/2008/11/stability-pull-lockout-power-charles.html would be just the thing for this exercise. Lifting stands or boxes will be necessary if using a regular barbell.

The back press with dumbbells on incline bench with head at the highest end of the board. Two to three sets of 10 to 15 reps are to be used.

The one-arm rebound deltoid exercise follows the back press. Later, when using heavy weights, and you can not perform the rebound deltoid exercise with correct form, drive the dumbbell up with a side-bending lunge. Hise calls it a hip rocking motion. This exercise will also stimulate the liver and spleen. Perform two sets with eight to 12 reps per set.

The upright rowing motion and stiff-legged deadlift on hopper or chair will follow next. Two sets of the rowing motion, raising the elbows high, 10 reps per set. One set of 20 reps are to be performed on the stiff-legged dead weight lift.

I understand this is the pattern you are to assume on the Hise exercises. Concentrate on the breathing shoulder shrug until you hit the peak which should be in six to eight weeks. At that time change the routine, doing only one set of regular shrugs and concentrate on the squat using three sets. When you attain a squat peak change to the front shrug doing three to five sets and only one set of regular shrugs and squats. Eventually you will be back to the breathing shrug.

I understand Joe Hise is now working on exercises for the development of the supportive muscles of the body. The muscles for instance that hold the shoulder blade in a certain position when lifting a glass of water to the mouth. [Lifting the glass to your mouth and then holding it as you drink requires your rotator cuff to perform properly.] These exercises will build terrific body and ligament strength. The Harvey-Maxime bar should be ideal for this purpose. Maybe I will hear from Joe on this subject in the near future. I also understand he has found what he considers the only natural abdominal exercise to dote. These exercises are definitely indicated after attaining the rare benefits of the shrug etc.

In conclusion I wish to state two extremely important requisites. First, is the conviction that this system WILL WORK. I have attempted to provide fact-based reasons why. Second, a high calorie diet is a must with skinnys.

I hope this paper has been of some help on the Hise exercises and theories.

The Development of the Clean & Jerk, Part Eight - David Webster

2012-01-08T18:00:00.000-08:00

To Enlarge:
right click, open link in new window.

THE JERK

The pause prior to jerking should be just long enough for the lifter to compose himself and adopt the correct position.

At the time of writing there are two main styles of jerking and these can be identified right from the bar at the chest position before the jerk. The arms give the clue. If the elbows are well raised, then the lifter uses the style where the initial leg drive does most of the work until the end of the lift. Plyukfelder of Russia is a good example of this style. The bar rests right on his fingertips as he prepares to jerk, and his hands only close round the bar at the end of the lift. The weight is taken entirely by his shoulders at the start of the lift and the drive from his legs is transmitted directly to the bar. As a matter of interest, I have often seen him SLIDE HIS HANDS along the bar as he jerks. This shows how little the arms work in comparison with his legs.

Those in the other school of thought have their arms much lower at the start of the lift. Their elbows are low as though they were going to do an "old fashioned" press. If you wish to do some comparisons of of lifters stand directly to the side of the lifters, imagine the biggest disc as a clock face and note the elbow position in relation to the time, as pointed by the hour hand; e.g., Plyukfelder's style would be nearer to 9 o'clock viewed from the lifter's left side, and the low elbow group toward the 6 to 7 o'clock mark.

The initial reaction of many coaches and lifters is to say that the legs are more powerful than the arms and they completely discount the latter technique. However, it should be remembered that the lifters use the legs in addition to the arms. They certainly don't cut out leg drive. Furthermore, many feel that direction is improved by this use of the arms as opposed to the 'mainly legs' style. This makes sense as, generally speaking, the smaller and lighter muscle groups are capable of finer and more precise movements. The muscles of the arms and the hands are capable of the most accurate movements.

The Dip

You should aim at the dip prior to the jerk, going directly down and directly up. Almost without exception the top lifters keep their feet fairly flat on the floor as they dip. The heels may rise fractionally as you see in the photo of Louis Martin, but this we do not consider as rising on the toes. In all the world championship films I have made, only Huska of Hungary rises on his toes, but as I class him as the most unorthodox lifter of world caliber, we can discount this. Furthermore, it is only sometimes -- not always -- that Huska goes on his toes.

How much dip should be used?

This is a question often asked and it is a difficult question to answer. I personally feel that good lifters dip more than many people think and the sketches are pretty typical of how much good class lifters bend their knees prior to jerking.

Bill Miller, one of Britain's top coaches, maintains that as the weight increases the amount of the dip decreases. I have not been able to confirm of deny this from film analysis but pass this on as a statement from a man with a great fund of practical experience in coaching.

Chu Tse-Chiao, an instructor of the Shanghai Hsinhua High School, did some study in the dip for the jerk and his findings were that failures on the jerk were due not so much to lack of strength but to lack of technique (a statement I heartily endorse). He went on to say that beginning the jerk too early and not bending the knees sufficiently are two main causes of failure. For a nearly perfect jerk he recommended that the knees should be bent to an angle of 110 to 115 degrees. It is interesting to note that this fits in well with the physiologists view that 115 degrees angle between calves and thighs permits the most forceful extension of the thighs.

The calculations made by myself from numerous film tracings gave figures exactly in the category with people like Martin, Palinski and Ichinoseki at the 110 degree mark. Nobody I measured bent their knees more than this. Of the tracings recorded, Zielinski bent his knees least of all, going only to 120 degrees, while Vlasov was close with 117 degrees.

Maximum power must obviously be put into the drive after the dip and the aim should be to drive the weight as high as possible.

IT IS ABOUT THIS STAGE THAT THE GREATEST MISCONCEPTIONS EXIST. VERY FEW PEOPLE APPRECIATE THE HEIGHT OF THE BAR IN COMPARISON WITH THE BODY WHEN THE FEET BEGIN TO SPLIT.

Some say "when the bar is about level with the nose the split begins." Others suggest the split commences when the bar is at eye level and some advise splitting when the bar is at head level.

THE MAJORITY OF TOP LIFTERS BEGIN THEIR SPLIT WHEN THE BAR IS JUST OFF THE CHEST AND ABOUT THROAT HEIGHT OR CHIN LEVEL AS THEY RISE ON THEIR TOES.

I have gone through scores of filmed lifts at world championships, world records, etc., to ascertain this fact, as I had never seen a statement in print, and I assure you this is correct, as I have been able to confirm this when conducting lifting courses and lectures.

Here are what some of my films show:

Schemansky, in several different lifts, began splitting when the bar was mid-throat height. On another occasion it was at the base of his throat. Palinski and Zhabotinski the same as Schemansky. Zdrazila commenced his split when the bar was just below chin level. I give these names to show just how common this is, although it has not, to my knowledge, been expounded in the past. Even Nemesyanyi, who does not split, begins to dip when the bar is at throat level.

As the legs split, the arm drive actually assists in pushing the body under the bar, as well as keeping the bar moving upward. The result is that in the fraction of a second from the lifter beginning to split at throat or chin height until the feet are landing, THE ARMS ARE ALMOST STRAIGHTENED! This gives some idea of the great speed of leading lifters. In a few cases the arms are actually straight as the feet land.

The feet SHOULD leave the ground at exactly the same time, but it is very seldom that this actually happens. The rear leg usually moves first and where this is exaggerated balance is lost.

The front feet should go about 1.5 to 2 foot lengths forward and the rear leg travels a little further than this in the opposite direction.

The rear leg should be well extended and there is quite a degree of flexion in the hip and knee joint of the forward leg, but even at its maximum the front thigh should not be horizontal.

You must land firm under the bar and apart from absorbing the impact you must not give to the weight. Firm legs will allow you to lock out and follow through, and this is better technique than trying to sink under the weight.

To recap:
your arms will be slightly bent as the feet land, but you'll be trying to force them straight. The shock-absorbing action will cause you to sink, BUT JUST A LITTLE, and this little bit is enough to allow your arms to straighten. The bar will thus remain almost in the same place as you finish the split. If you sink too much before the arms are straight the bar will come down on you.

Elbow Action

Elbow action is seldom discussed in the jerk although there is a very good tip we can pass on here.

Sometimes the bar is thrown out in front during the jerk (more often than not the lifter moves backward, which is quite a different thing). If the bar goes forward it may be:

(a) a faulty dip and thrust, e.g., rising on the toes in the dip or bending the trunk slightly forward.
(b) bringing the triceps into play too soon, thus straightening the arms and taking the weight forward. The latter can, to a large extent be avoided and a more efficient action performed if, as the jerk is done, the elbows are brought from their forward position in front of the bar to a sideways position under the bar. This has been called the "open" jerk and I think that's a pretty good name for it. The opposite, I suppose it could be called a "closed" jerk, does tend to put the bar forward or the body back.

In the open jerk it is necessary to avoid whipping the elbows back too soon. In my opinion, and I must be careful to say it is formed on observation only, the elbows should still be forward during the leg drive and be brought sideways during the "flight." They will thus be ready to apply force as the feet come back in contact with the floor.

A Common Fault

In jerking, the most common fault probably lies at the end of the lift. In contest after contest we see lifters get the bar overhead to arms' length but fail to hold it there. There can be many reasons for this, but in this case I don't think that lack of mobility or faulty balance, both of which are discussed elsewhere, are at fault. Very often the bar cannot be held because of positional faults.

Providing the bar has been jerked correctly, not forward or the lifter jumped back, THEN THE FOLLOW THROUGH IS LIKELY TO BE AT FAULT.

Look at the tracing in Figure 34. In position 1 the bar is relatively forward of the lifter's head and trunk. This is correct at the stage of the proceedings but it is a position which must be passed through at speed. So many lifters get to this position and try to hold the position as they adjust the weight and some even begin to recover. Position 1 is a transitional stage which should quickly change to position 2. You will see that the bar virtually remains static but the body moves considerably.

As was pointed out earlier, the body is lighter and more mobile than the bar and easier to move.

A FAST, FIRM FOLLOW THRU IS WHAT IS NEEDED.

Two Lanes to Lean - Don Ross/Stuart McRobert

2012-01-08T17:50:00.001-08:00

THE FAST LANE:

Get Ripped in Three Weeks
by Don Ross (1983)

In the age of "instant everything" everybody seems to want a miraculous shortcut. This program is designed to achieve the fastest results. You will utilize three principles which produce an extremely strong effect.

The first principle is more frequently overlooked, but success is impossible without it. That is MENTAL ATTITUDE, or more specifically, faith. You must be certain of your success. Spend time visualizing the end result. Tackle each workout with the determination to reach this end. Stay in tune with your body and FEEL these changes taking place. Think of these results each time you force out an extra rep.

The CRASH DIET consists of low calorie, muscle-building foods. It contains about 900 calories. Yes, you read that number right. This is to be used for a short period of time only. Prolonged dieting on such a low caloric intake will result in muscle loss and worse. Adhere to it strictly for three weeks and no more.

Breakfast:
1 oz. high fiber cereal with 1/2 cup nonfat milk
3 eggs (soft boiled)
1 orange or 1/2 grapefruit
1 good multi vitamin/mineral tablet
500 mg. lipotropic acid
5 dessicated liver tabs
1 kelp tablet
Tea or coffee, no milk, honey, or sugar

Lunch
Green salad with vinegar or lemon juice (no oil)
Glass of purified water
1 lipotropic tablet
5 dessicated liver tabs

Dinner
3 chicken thighs (skin removed)
1 medium sized apple
Herbal tea (no caffeine) or water

The final element is, of course, THE WORKOUT. You will use the push-pull system. Each exercise is alternated with another that produces the opposite movement. A set of bench presses, for instance, working the chest and triceps, is alternated with bentover rows, working the upper back and biceps. The purpose is to maintain CONSTANT MOVEMENT. You exercise the pushing muscle while resting the pulling muscle. This provides cardiovascular work. Meanwhile, an excellent muscle pump takes place since you are bringing blood into the same latitudinal segment of the body. This feeds the muscle tissue nutrients for growth while eliminating the waste products of energy production (fat burning).

Since you're resting only enough to get to the next piece of equipment, you will have to start with the heaviest weight you can use for the prescribed reps. With each set, drop down in weight and do as many reps as possible. Use the prescribed number of reps as a guide to the amount of weight you can handle.

This is a two-way split routine. Half the body is worked each day. Do this for six days, resting on the seventh. Perform five cycles of each super-set. Advanced trainees do seven or eight cycles.

Begin with flat bench dumbbell presses, palms facing your feet. Your elbows are out to the sides, hands in line with the elbows. Push the bells up, touching them together at arms' length, creating a slight arc in the path and a strong contraction. Alternate this with bentover dumbbell rows. Brace your head against a high bench or stool. Pull both bells up to your rib cage, palms toward you. Bring your elbows back.

Now do dips. Elbows out to the sides. Chin tucked in the chest, leaning forward. If you can't do the required reps, do pushups between two benches instead. Alternate this with upright rows done with two dumbbells. Pull your elbows high, bringing the weights to your upper chest.

Now alternate behind the neck presses with lat pulldowns.

The next shoulder-upper back superset starts with front raises. Holding a barbell, raise both arms with your elbows locked to just above level with the top of your head. Next, take a medium grip on a lat pulley bar and pull down to your thighs, keeping your elbows stiff throughout the movement (straight-arm pulldowns).

Brace your head on a bench as you did with the bentover DB rows. With two light dumbbells perform bentover flyes (rear laterals). Your arms stay slightly unlocked for these. Alternate with flat bench flyes for the chest, using the same slightly unlocked arm position.

Biceps and triceps are worked together (even though you keep moving constantly, you are still working hard and using all the weight you can properly handle). Start with dumbbell curls on a 45-degree incline bench. Hold your palms forward throughout the movement. Keep your elbows pointed down, especially at the end of each rep. Alternate with decline dumbbell triceps presses (extensions), on a situp board or decline bench. Hold two dumbbells, palms toward your head, thumbs down, elbows up. The bells are on either side of your head. Extend to arms' length for each rep.

Lay on a flat bench under a lat machine. Taking a close grip on the bar, do curls to your chin, keeping your elbows up. Alternate this with close grip pushdowns on the same lat machine. Concentrate on each repetition in all your exercises, making each one count like it was your last. Lower the weight slowly.

The next day, you will train midsection and lower body. Start with weighted situps on a Roman chair. Do not bend back below parallel. Superset this with hyperextensions.

Now lay face down on a table of high bench. Hold on to the sides, your legs and hips off the edge. Keeping your knees straight, raise both legs behind you until your back is arched (reverse hypers, that new-fangled movement people keeps talking about, eh). Alternate these with hanging leg raises.

Begin leg work with full hack squats. If your gym doesn't have a hack machine use a barbell and raise your heels on a plank of wood a few inches high. Alternate this with standing leg curls, using a floor pulley and an ankle strap if your gym doesn't have a standing leg curl machine. Leg work is plenty tough. Take several deep breaths between reps and keep getting them.

Conclude your thigh supersets with legs extensions and lying leg curls.

Follow a set of strict standing calf raises (all the way up and down with a good stretch and hard contraction) with this unique exercise. On the standing calf machine, move forward so your heels are on the board and toes off the front of if. Now, raise your toes as high as possible and contract the front of your calves, then point them all the way down (standing tibia raise). Do twice as many cycles of this superset as the others.

In the past it was thought that you had to do high reps for definition and low reps with heavy weights for size. We know now, of course, that either builds size, and either, when combined with diet, builds definition. Since you are aiming for a goal in a short period of time, you must burn a maximum of calories. Therefore, you'll use higher reps with little or no rests. Here is the layout:

Workout Part One

Dumbbell Bench Press -> Bentover DB Row
15 reps each
Dips -> Upright DB Row
20 reps
PBN -> Pulldown
15 reps
Front BB Raise -> Stiff-Arm Pulldown
20 reps
Head Braced Rear Lateral -> Flat Flye
20 reps
Incline DB Curl -> Decline DB Extension
15 reps
Lat Machine Curl -> Pressdown
20 reps

Workout Part Two
Roman Chair Situps -> Hypers
25 reps
Reverse Hypers -> Hanging Leg Raise
25 reps
Hack Squat -> One Leg Curl
20 reps
Leg Extension -> Leg Curl
20 reps
Heel Raise -> Toe Raise
20-30 reps

After you exercise, ride the stationary bike or jog for 20 to 30 minutes of aerobic work.

Deep breathing is especially important in a fat-burning program. The more effectively your body burns fat, the more oxygen you will require. Exhale on the exertion and inhale deeply on the negative movement. You should have to take two or more breaths per rep on some sets if you're working at the right intensity. Take a series of deep breaths as you move from one set to the next,. Keep moving.

Can you actually achieve sharp definition and even muscle striations in only three weeks? This depends on how far out of shape you are and how long you've been in that shape. Obviously it will take longer if you've been carrying around 40 pounds of bodyfat for years. If you are solid, but not cut, you can do it in record time if you apply yourself and make it happen.

Whatever your present condition, you will notice considerable changes after three weeks of adhering to this program.

THE SLOW LANE

Bodyfat Reduction
by Stuart McRobert (1983)

As with all aspects of bodybuilding and nutrition, there has developed a vast fiction concerning bodyfat reduction. The same explanation as to why this has come about applies to all three areas. The truth of effective bodybuilding and bodyfat reduction and sound nutrition is essentially very simple. There are many individuals, companies and industries whose livelihoods depend upon the commercial gain they can make in these areas. To make this commercial gain they have to produce something new and imaginative -- a "discovery" or "secret" so as to captivate some of the public into handing over their money. The truths are so simple and so few that not all the profit mongers can make a living out of them. Their solution to this problem is to develop a huge fiction so that they can all contribute to lining their pockets at the cost of exploiting a hopeful but gullible public. This is evident from the huge numbers of different slimming books, magazines, diets and "aids" which are available. Stop wasting your money on them -- you can do a better job without them once you understand the basic principles of bodyfat reduction. This article will attempt to explain these basic principles in the hope that the reader will apply them to his or her own situation. This will lead to guaranteed bodyfat reduction -- cheaply and effectively.

The human being is a very complicated animal and so are the processes for losing and gaining bodyfat. However, the essential principles governing bodyfat changes are very simple and, excepting the very few unfortunate individuals, it is not difficult to reduce bodyfat to an acceptable percentage and maintain it for life. Those who propose it is difficult are only trying to justify their own lack of knowledge, dedication and determination. We are all essentially the same and the basic principles of bodyfat reduction apply universally.

Before I get started I need to underline the value judgement we are making in wanting to reduce our bodyfat -- we are assuming that a low bodyfat percentage is desirable. Some will argue that it is not. I believe it is on two grounds -- health and aesthetic. Excess fat (just how much is a controversial matter) is unhealthy and is a risk factor in heart disease. (The other risk factors are: high blood pressure, smoking, high saturated fat intake, low levels of physical activity and stress.) As far as I am concerned, and so are you or you would not have read this far, excess fat looks awful. As well as looking better a low percentage of bodyfat means less burden on your body as a whole thus enabling it to be better able to build muscle.

The recommended "ideal" amount of bodyfat is approximately 15% for males and 25% for females according to many medical "authorities." As bodybuilders, our ideals are much lower -- a maximum of 10% for males and about 15% for females. An important consideration in reducing bodyfat even further is that there must be a certain degree of muscular development present - well-defined skeletons look terrible. Be sure you have quite a large amount of muscle mass before you try for really low bodyfat levels. By really low levels I mean a maximum of 5% for males and a maximum of 10% for females. Most of us will probably never want to become this lean, those who do are the minority who take part in high caliber physique contests. Bodyfat levels of 10% for males and 15% for females are quite lean and will show a fair degree of muscular definition and will look good. A rough guide for this level of bodyfat is to stand upright but relaxed, tense your abdominal muscles and at the midpoint between your navel and hip bone pinch between your index finger and thumb ALL the fat you can -- dig right down to the tensed muscle. The thickness of this pinch of skin and fat should be one cm. maximum for males and two cm. maximum for females. (Avoid using height and weight charts, they tell you nothing about body composition, i.e., how much is muscle and how much is fat.) Your target has been set, now to explain how to go about achieving it.

Despite anything you may have read to the contrary (excepting surgical removal) the only things which really count in bodyfat reduction are calories. Calories are a measure of energy. We consume energy from food and drink and expend it in order to keep alive. The amount we need to keep alive is that amount needed to keep warm, keep breathing etc., i.e., the basic energy requirement plus that amount needed to cover physical activity demands. There are variations among individuals. The basic energy requirement is governed to a great extent by the basal metabolic rate (B.M.R.). For most of us this constitutes about 1500 calories per day -- the bigger you are the higher it will be, though not by much, because there is more of you to keep going. The more physical activity you do, the more energy you use.

Fat is stored in the body when more calories are consumed than are expended, i.e., when an energy surplus occurs. There are wide individual variations in fat storage related to calorie intake. Everyone claims to know someone who can everything and not gain fat, and someone else who seems to eat nothing and yet still cannot lose fat. There are a few people who literally burn off food in the form of heat according to how much they eat. These people tend to have a great deal of brown adipose tissue which is responsible for burning off surplus energy intake thus not permitting them to get fat.

More of us have a limited ability to do this while some people appear to have no such ability. The latter seem to store fat quickly even if they only consume a little more energy than their maintenance level. These are often the same people who do little physical activity thus their need for energy is low and easily exceeded. The body adapts to a reduced energy intake by becoming more efficient at using the limited resources it receives, this partly explains why fat losses decrease or even cease at the same calorie intake. Some people have more efficient digestive and assimilation systems than others so they do not need as much food, in comparison, to satisfy their needs.

Though there are individual variations, the same basic rule applies to everyone who wants to lose bodyfat -- you must use more energy than you consume, i.e., put yourself in an energy deficit so you start to live your own energy stores. I appreciate that some people find this "slimming business" a lot easier than do others. Everyone is capable as long as they apply themselves properly and are determined to succeed.

Another two crucial considerations are the number and type of fat cells possessed by the individual. It appears that these are determined mainly during the pre-adolescent growing years. Once fat cells are gained they cannot be lost, they can only be shrunk. By overfeeding children there is every chance that they will develop many new fat cells as well as developing a type of fat cell which is very stubborn to give up its fat and very willing to store more. Parents who overfeed their children are setting the seeds for permanently obese individuals who will find slimming very difficult. The lesson which MUST be learned is simple: KEEP CHILDREN LEAN.

One pound of bodyfat contains approximately 3,500 calories. Assuming an energy cost of around 1,500 calories per day for doing nothing it would take, in theory, about two days to lose one pound of fat when starving. What about the many diet plans that claim you can lose over five pounds in just a couple of days? This is possible but the problem is that the bodyweight lost is not bodyfat. In addition to bodyfat as an energy store there is a shorter-term store called glycogen. Whereas bodyfat contains very little water, glycogen is stored in a solution containing about 75% water. A pound of this glycogen solution contains only about 400 calories.

In a short term starvation or near-starvation diet the body uses its glycogen stores and not bodyfat as its energy source. So no the first day when starving you will need 1500-2000 calories depending on your activity and to get this from glycogen you will need to use four to five pounds of it (5 x 400 calories = 2000 calories). So in one day you can lose five pounds or so of bodyweight and you may start to think slimming is easy. But remember, you have NOT reduced your bodyfat and your body adapts the second day or so and this weight loss, mainly due to water loss, no longer continues. It is long term fat losses which you should be concerned with rather than short term gross bodyweight losses. A related point here is that it is impossible to sweat away fat in a sauna or by using any commercial "waist shrinkers." Any weight lost through sweating is water which is replaced as soon as you eat and drink. It is fat levels which should be used monitor your progress, your best guide here is the pinch test and waist measurement.

Losing bodyfat requires a long term strategy. You cannot put right years of overeating in a few weeks. Aim for a fat loss of about one pound a week. This might sound small but it would add up to about 25 pounds in six months and that is a lot. To do this you will need to reduce your intake to below your energy expenditure. First thing to do is to get yourself a calorie counter and start to add up the energy value of everything eaten each day. This is tedious to begin with but after a few weeks you will be able to reckon up quickly in your head without referring to the book. For males I suggest you start at 1700 calories a day and females 1300. For most of us this will lead to a loss of about one pound a week. After a month or so at these levels you can decide whether you need to reduce your calorie intake any further in order to continue a loss of one pound a week. In practice you will have to reduce it a little each month to maintain the weight loss since the body will become more efficient at processing the reduced food intake.

To increase weight loss while consuming the same daily energy you can increase your energy expenditure by increasing your level of physical activity. There are essentially two types of physical activities -- anaerobic and aerobic. Anaerobic activities are those which require maximal or near-maximal effort for short periods of time e.g. heavy weight lifting and sprinting. Aerobic activities are those which are sub-maximal and can be maintained for long periods e.g. walking, slow running and cycling. Anaerobic activities use mainly glycogen as their energy source; aerobic activities use mainly bodyfat as their energy source. To specifically reduce bodyfat, increase your levels of aerobic activities. A few miles walking or slow running every day would use about 1800 calories from fat stores every week. That adds up to about 15 pounds of bodyfat lost in six months simply due to the addition of a little extra exercise. Over the long term exercise has a large role to play in weight loss.

It is impossible, except for surgery, to spot-reduce fat. If you want to lose fat mainly from around your waist (men), or mainly around thighs and hips (women), you have to lose fat from all over your body proportionately. Doing hundreds of repetitions of abdominal exercises to "melt away" your waist is a myth. In practice not all weight loss is fat. Some of it, and in many cases most of if, is muscle. To maintain muscle mass and ensure weight loss is fat loss you MUST train very hard. If you diet hard for long periods while doing no demanding exercise you will just end up looking like a walking skeleton because you will have lost a lot of muscle as well as fat. This happens to a lot of females who end up looking worse than what they started from. The lesson to be learned here is that hard, intense and progressive exercise is of paramount importance when trying to reduce bodyfat -- to keep your muscle you must use it and use it hard.

Now that the essential requirements of an effective bodyfat reduction plan have been established, a few words on the most efficient ways to maintain a low calorie intake. Good reducing diets are those which can be maintained permanently. The key here is to eat the largest quantity of food for the restricted number of calories. We have to look for those foods which provide bulk with few calories. This means that concentrated calorie foods e.g. sugars and fats, are bottom of the list. For the same weight, fat contains over twice as many calories as either proteins of carbohydrates. Protein and carbohydrate contain the same number of calories per unit weight -- there is nothing "slimming" about protein. Do not reduce your carbohydrate intake any more than you reduce everything else. Carbohydrates are your body's preferred fuel. It is not true to say you have to eat zero or near-zero carbohydrates in order to lose bodyfat. This approach is out of tune with how the body works and it is unhealthy.

There are no slimming of fattening foods. It is the sum total of what you eat which matters, i.e., whether or not you exceed your maintenance calorie intake. Even when counting the calories you can quite literally eat all the raw fruits and vegetables you wish, within reason, and they will fill you up while using few of your daily calorie rations. If you would eat foods as they come, raw and unprocessed, you will find it quite difficult to exceed your calorie limit. It is by cooking, refining and processing food that it becomes easier to eat more. This is, of course, in the interests of food manufacturers which explains their emphasis upon various cooking and processing procedures.

The cornerstone of a satisfying, "no hunger" reducing diet is to use foods which have a lot of fiber and water. This implies a dietary regime with emphasis on the plant kingdom and away from the zero fiber and and high saturated fat content of most animal products. By looking through the calorie values of foods you will soon find the low and high calorie foods. It is important to eat a wide range of foods so as to provide all nutrients -- fruit, vegetables, cereals and bread, and nuts and animal products. The latter group are important as the main protein source. There is no need to become neurotic over protein. As increasing research evidence becomes available it becomes clearer that the body's need for protein is small and makes a mockery of the claims during the 1960's and 70's for a high protein diet. This applies even to the bodybuilder whose additional need for protein is only slight. If you eat your fill of raw fruits and vegetables and get the balance of your caloric requirement from cereals, nuts and animal products you will get all the protein you need and can use.

The emphasis upon raw unrefined foods will lead you to eat a healthier diet as well as a reducing diet. In addition to becoming leaner and more defined you will also become healthier and more physically efficient. Use this reducing diet as a start to lifelong healthy eating habits.

The number of meals per day is not particularly important, it is the sum total which counts. I feel that to eat two or three reasonably sized and satisfying meals is easier than to eat four or five smaller meals and have not noticed any actual difference in the effectiveness of the latter plan. I find it easier to eat nothing than to limit myself to frequent very small meals, and when dealing with this type of lower calorie reducing diet and dividing it over five or six meals there is a definite tendency to go beyond your caloric goal, to say nothing of the time spent eating and preparing to eat. This is a decision for you to make. If you do get hungry and have had your food allocation for the day, do something to take your mind off it -- exercise is recommended. Motion, enjoyment of motion for its own sake. As well as taking your mind off food the movement uses up more calories. Alternately, you could eat a few raw carrots. They are filling and require a lot of chewing.

After a few months, or more depending on your initial fat levels, you should be able to satisfy the
one or two cm. test. Now you can increase your your daily calorie intake by 500 of so. This will maintain your fat levels. Lose the fat and keep it off for life. There is not much to it, just a matter of realistic targets over time, understanding basic principles, and using will power and determination.

One last point -- try to keep food in perspective. It is a means to life and not an end.

Ripped for Powerlifting - Clarence Bass

2012-01-06T17:17:00.000-08:00

Bill Ennis

Different strokes . . .

for different folks

http://www.cbass.com/

Ripped for Powerlifting
by Clarence Bass ( 1981)

Ask Bill Ennis how he has moved up so many notches in the 198 lb. powerlift ranks. He'll tell you he "put 10 pounds in a 5 pound bag." That's his way of explaining that he increased his body density. He put 175 pounds on his total by losing 9 pounds of fat and gaining 9 pounds of muscle. Staying within easy reach of the middle-heavyweight class limit of 204, Bill lowered his bodyfat percentage from 9.8 to 5.5. He reduced his bodyfat from 20 lbs. to 11 lbs. and increased his lean weight (muscle) from 184 to 193 lbs. Voila! Old total -- 1731. New total -- 1906.

When I learned Bill Ennis had reduced his bodyfat to 5.5% and increase his total from a respectable 1731 to a superb 1906, like you, I wanted to know how he did it. Bill told me the most important thing he did was to use body composition tests. He was already at the top of his weight class. To increase his total while staying in the 198 lb. class he knew he would have to replace fat with muscle. In other words he had to put more muscle in his 198 lb. body. For every pound of muscle he gained he had to lose a pound of fat. Underwater weighing (hydrostatic weighing) told Bill how much of his bodyweight was fat which could be replaced with muscle.

Bill's first underwater weighing on April 15, 1980j, showed his bodyfat was 9.8%. Vicki Dillon, founder and president of Body Accounting, explained to Bill that 15% bodyfat is considered good. For males over 20% is obese and under 10% is lean. At 9.8% Bill was already quite lean, by normal standards. Some male athletes, however, have reduced their bodyfat to 3% or lower. The body must have fat to protect the internal organs and assist in the functioning of brain and nerve tissue. The fat that's necessary for good health is called 'essential fat'. Exercise physiologists generally consider 3% to be the essential fat level. Fat in excess of 3% is 'storage fat' and can be lost or replaced with muscle.

Bill's first weighing showed that his 204 lb. bodyweight was 20 lbs. fat. He needed 6 lbs. of essential fat (3% of 204). He targeted the remaining 14 lbs. of fat storage for elimination. To accomplish his goal he refined his diet and training program.

At the time of the first test Bill's diet was mainly milk, meat and cheese, i.e., high protein, high fat and low carbohydrate. He lowered his fat intake and increased his carbohydrate consumption while keeping his protein intake moderately high. To reduce the fat in his diet he switched from red meat to fish and chicken and eliminated egg yolks. He continued to eat 9-18 egg whites a day. He dropped milk but continued to consume low fat cottage cheese. To up his carbohydrate intake he ate plenty of raw vegetables and fruits. He routinely ate 6 oranges and 6 apples daily. He kept his total calorie consumption stable, because he wanted to maintain his bodyweight at 204. His switch in emphasis from fat to carbohydrate gave him more energy so he could train more intensely. Bill's training sessions were short and heavy, 45 minutes to an hour. He concentrated on one lift each training session. This is basically the same training session Bill used before. In the past, however, after hitting his maximum poundage for the day he would back off and do several sets for reps. He decided that lowering the weight for reps was counterproductive; it cut into recovery ability and slowed his gains.

Bill also added some bodybuilding assistance exercises, lat work, leg extensions and triceps extensions. He believes this helped.

The result of his change to a more balanced diet and greater training intensity speaks for itself. He lost 8.82 lbs. of storage fat and gained 8.22 lbs. of muscle.

Bill emphasized that body composition testing was the main reason for his improvement. Knowing his exact body composition gave him a specific goal and motivated him to improve his diet and training to accomplish that goal.

As I write this, Bill has just begun his peaking program for the powerlift nationals in July. He's further reduced his bodyfat tot 3.8%! He's going after his remaining storage fat so he can put more muscle in his 198 lb. body. The results from Corpus Christi will show if Bill squeezes more muscle into his 5-lb. bag.

Train-Eat-Grow Routine 1 - Steve Holman and Jonathon Lawson

2012-01-02T23:58:00.000-08:00

http://www.lulu.com/product/paperback/the-last-drug-free-bodybuilder/16250487

http://www.lulu.com/product/ebook/the-last-drug-free-bodybuilder/17367577?productTrackingContext=product_view/recently_viewed/left/2

Imagine a time long ago called the "Iron Age of Bodybuilding." It was a time from the mid-1960's throughout the mid-1980's in which there were only small gyms with mostly a male population which lifted weights. Bodybuilding had a small, cult following and there was a great camaraderie amongst competitive bodybuilders . . . THIS IS A GREAT READ!

To Enlarge:
Click, then right click image, then click 'view image'

http://www.ironmanmagazine.com/site/

POF (positions of flexion) training was created by Steve Holman, editor of Ironman magazine. A POF routine has three positions which can be achieved in 2-3 movements for each bodypart.

Midrange Position: Regular compound movements, the real mass builders. (e.g. Barbell Curls)
Stretch Position: The muscle is stretched. (e.g. Incline Dumbbell Curls)
Contracted Position: e.g. Concentration Curls.

From Train-Eat-Grow, Part 1
by Steve Holman and Jonathon Lawson (1999)

Our number-one goal over the next while is to try and build as much new muscle as possible. It's time to throw low-calorie, low-carb caution to the wind and let hypertrophy run rampant. You want your muscles to suck up more glycogen and fill out, but you don't want to lose sight of your abs completely. You don't want to have to much adipose to lose after the muscle is gained - but you do want to have 10-20 pounds of new raw muscle to work with. That's our bodybuilding mission for the next while.

Training program Number 1 is a two-day split - upper body one day and lower body and abs the next - performed on Monday, Tuesday, Thursday, Friday. There are no weight workouts on Wednesday, Saturday and Sunday, although light cardio is allowed for those who tend to have slow metabolisms or who are concerned with cardiovascular health. For the most part, however, avoid cardio work if you can, as it tends to gobble muscle tissue.

The bodypart routines in this first routine incorporate the principles of POF training for the most part, that is, we work each muscle group through a full range of motion with midrange, stretch, and contracted position movements. However, you won't do all the positions at every workout with this routine. Instead, you'll focus on the big midrange movements, which tend to build the most mass, at each workout for a particular bodypart, and work the other two positions at alternate workouts. For example, your two delt routines each week will look like the following:

Monday
Midrange -
Press Behind Neck: 2x7-10
Stretch -
Incline One-Arm Laterals: 1x8-12

Thursday
Midrange -
Press Behind Neck: 2x7-10
Contracted -
Seated Laterals: 1x8-12

Spreading the stretch- and contracted-position exercises over two workouts helps you meet a number of important mass-building criteria:
1) It keeps the workouts from becoming too long. With split position training you get workouts that only take about an hour.
2) You get more rest days to grow and recuperate.
3) You trigger more adaptation with built-in variation. With this routine your primary midrange movement, such as the squat, stays the same - - so you remain in the groove, hone your technique, build neuromuscular efficiency and train the mass of the muscle with heavier and heavier poundages -- while you mix things up at every workout with exercises for the other two positions, stretch and contracted.
4) There's no muscle-training crossover, so you minimize the potential of overtraining. Working your entire upper body one day and lower body the next is much more conducive to total recovery. Other two-day splits, with chest on leg day for example, cause you to train your shoulders four days a week.

Workout 1

Jonathon Lawson: What are we training today?

Steve Holman: Upper body.

JL: Everything?!

SH: It's only two exercises per bodypart, one to two hard work sets of each. We'll do a few quick warmup sets on the first exercise for each bodypart, a midrange movement, then two sets of that exercise followed by one or two sets of a stretch-position exercise. At the next upper body workout we'll do two sets of the same midrange exercise followed by one or two sets of a contracted position movement.

JL: So we'll call this upper body stretch day. Only three sets per bodypart? That's much less work than we were doing before our layoff. Won't we shrink and get weaker?

SH: Just the opposite. We should get a growth spurt because we're still overtrained from the six-days-a-week program we just finished, which is why you're having shoulder problems and my low back won't quite mend. Now we're eating more, getting more days off and training with straight sets rather than supersets, so we should heal up and fill out. Also, focusing on straight sets for a while will give our muscles something new to cope with -- like heavier weights. We'll build on this routine in a few weeks.

JL: I'm ready to start adding plates to the bar.

SH: Me too, but we need to take it slow. We also have to pay close attention to form. Doing fewer sets means every rep must be almost perfect through the muscle's entire range of motion -- no cheating or momentum. Train the muscle fibers' full length, with resistance every inch of the way. Rep speed should be our average 2 seconds up and 2 seconds down. No levering for higher poundages and if you hitch up the weight, you'll have to repeat the whole set.

JL: Wow, are you going to bring a bullwhip to the gym?

SH: Nah, a Tazer is much more effective -- and easier on my rotator cuff muscles. Speaking of which, let's hit bench presses first,j two warmup sets then two work sets.

[They do two sets of eight reps with around 50% of their work weights, then 70% for five reps.]

JL: Ready for the heavy stuff. Two sets, same weight on both?

SH: Yeah, that'll be a change from the pyramiding we were doing on most of our midrange movements. We may go back to that next month. Remember, keep your form strict, touch your low-pec line with the bar and no bouncing or butt bridging. Two seconds up and two seconds down. If you're not accustomed to lifting with this rep speed do some practice sets with a timer until you get the groove smooth.

JL: Got it, O slave-driving Granite Guru.
[They do a set of nine and then seven reps, resting just long enough to change to individual poundages and allow for the other to do his set.]

JL: Now what?

SH: It's stretch day, so I thought we'd do cable crossovers.

JL: Isn't that a contracted-position movement?

SH: It's actually both, one of those efficient two-for-one exercises. Next time we work chest we'll do cable flyes, which is also a two-for-one exercise, but we'll do them on Larry Scott's low bench so there will be less stretch but better contraction due to the more horizontal angle of pull.

JL: Won't that make our workouts way too long?

SH: How's that?

JL: If we have to drive all the way to Larry Scott's gym just to use his bench for flyes.

SH: Okay, comedy boy, on crossovers make sure your arms come up high and your hands are out wide so you feel a stretch in your pecs, but don't pause at the top. And even though we're not calling this contracted-position day, you may as well try to cross your arms just above your wrists and pause at the bottom for a count. No use wasting squeezable resistance in that position.
[They do one set of 10 strict reps on croxxovers.]

JL: Great chest workout. Delts next?

SH: Not so fast, grasshopper. That was just lower chest. We still have upper chest.

JL: Oh, yeah. Incline presses?

SH: On the Smith machine.
[They do two warmup sets, then a work set of eight and one of seven, varying their grip from shoulder width on the first set to slightly wider on the second.]

JL: You said it's stretch day, but I don't really want to do incline flyes. They hurt my overworked shoulder.

SH: Okay, you don't have to whine. Grab your pacifier, pull up your diaper and follow me to the pec deck. We'll do them with our arms high to hit the upper chest -- and hold the contraction for a count, the same as crossovers.
[They do 1x10 on the pec deck.]

JL: Great stuff! Next?

SH: Delts. Press behind neck. Can your shoulder handle it?

JL: I think so, although I almost re-injured it when I fell out of my high chair yesterday.

SH: Right. Let's do two warmup sets.

JL: Do we lock out at the top?

SH: Yeah, but don't pause up there. As soon as you hit lockout, start your next rep. If I see any of that resting at the top crap you can prepare for an instant replay set.

JL: Your kids must love that carefree attitude.
[They each do two warmups sets and then 2x9,7 on the work sets.]

SH: Let's hit the stretch-position. Since your shoulder is a bit tender, we'll do kneeling one-arm-cable laterals -- although I'd rather do one-arm incline dumbbell laterals because I hate the way that weight stacks make the positive harder and the negative easier, which is the opposite of the way it should be.

JL: I can try the one-arm inclines.

SH: Nah, we're both better off with strict one-arm lateral on the low cable. When you can't get any more full reps, do partials at the bottom, stretch position until you can't stand the burn. That should compensate a little for the weight-stack problem.
[They do 1x8 with about 4 partials in the stretch position.]

SH: Damn, I could really see the fibers twitching in your delts on those.

JL: Yeah, the skylight brings out the definition -- but not for long now that we're eating pie every night.

SH: So we're going for ab peak these days, are we? Let's hit back.

JL: Pulldowns?

SH: Let's do them wide, two sets, same weight on both, but don't heave the weight down and lean back. Try to stay fairly vertical with a slight arch in your lower back. Think lats -- and "I really don't want to have to do an extra set."

JL: Should I touch the bar to my chest?

SH: Not quite. Focus on the middle range of the movement. We're trying to overload that area, so pick a heavy weight and pull the bar to just under your chin -- and don't extend your arms all the way at the top. Relaxing your shoulders at the top might rip your rotator cuff. Let's warm up.
[They do two warmup sets, increasing the weight on each, then 2x9,7 on the work sets.]

JL: Feels good. Let's hit the stretch position. Dumbbell pullovers?

SH: How about the pullover machine so we can get resistance through the full arc all the way from stretch to contraction? Be careful with your shoulder though. You want a warmup?

JL: Yeah, I think I'd better.

SH: Me too. Don't want to aggravate my old rotator cuff injury.

JL: Oh no, not the "I remember when I was a young, buff powerlifter" story again.

SH: I'll spare you this time -- unless I see you cheating on these or hurrying your reps. Hold the contraction for a count and don't pause in the stretch position. Kick out of it immediately, but no bouncing -- then feel your lats working through the full arc.
[They do one light set, followed by one heavy set for 8 smooth reps.]

JL: Arms?

SH: Not yet. Midback first. We'll hit rows on the machine, then we'll do torso supported bentover laterals followed by shrugs.

JL: Aren't the bentovers a contracted position exercise for midback?

SH: Yeah, but we'll do them heavy so we get more of a pull in the stretch position. Remember, no pause at the bottom.
[They do two sets of cable rows with a shoulder-width grip, 2x9, 7, followed by bent arm laterals with torso support, 1x9.]

JL: What flavor of shrugs do you like?

SH: Well, it's stretch day, and we get the best trap stretch with dumbbells. Try to touch the inside plates in front of your thighs on each rep, then allow them to move to your sides as you shrug them up. That'll provide a bit more stretch than just moving them straight up and down.
[They do one set of 10 reps with no pause at the bottom and a slight pause at the top of each rep.]

JL: Now arms?

SH: You got it. Triceps first. Decline extensions with an EZ-curl bar. MRI studies say that's about the best movement for hitting all three heads of the triceps.

JL: Same weight for both sets?

SH: I think we'll make an exception and decrease the weight on our second set. We both tend to crap out early on the second set of lying extension movements for some reason, and I don't want to do eight reps and then a set of four.
[They do two progressively heavier warmup sets, the 1x8 with a heavy weight and 1x7 with a slightly lighter weight.]

JL: What do you like for the stretch position?

SH: How about cable extensions? We'll do them in a lunge position facing away from the pulldown machine.

JL: Straight bar, rope or do you have some other wacky idea?

SH: I tend to feel more of a stretch with the straight bar, but if you want wacky --

JL: That's okay. I'm not in the mood for one-arm, reverse-grip cable extensions while squatting on one leg. The regular straight bar version is fine.
[They do 1x9 on the cable extensions.]

SH: We're almost done, and you're not whimpering nearly enough. We may have to add some forced reps.

JL: If I can take your aftershock routine for eight weeks I can take just about anything. Bring on the forced reps. What type of curls should we do for our midrange biceps movement?

SH: Heavy barbell curls hit the belly of the muscle.
[They do one light warmup set, then 2x9,7 with the same weight on both sets.]

JL: All right. Time for the stretch. Incline curls?

SH: You got it.

JL: What about brachialis?

SH: We'll save direct brachialis work for contracted-position day.
[They do incline dumbbell curls for 1x8.]

JL: We done?

SH: Nope. Forearms. Let's do one set of reverse wrists curls and one set or wrist curls.
[They do 1x10 on each of the forearm movements.]

SH: Now we're done for the day.

Workout 2

JL: Ah, leg day. I love the smell of burning quads in the afternoon. How's your lower back been?

SH: Still hurting a bit, but I think I can squat. It's probably just a minor muscle pull. Let's do two warmup sets. By the second I'll be able to tell if I'm going to have to sub in leg presses. Hopefully not.
[They do two progressively heavier warmup sets.]

SH: Feels okay! Load it up and say a prayer to the lower-back god Spinus Erectus for me.

JL: Sure, but if he's out to lunch try to fall forward as your screaming with pain, not back on me.
[They do 2x8,7, getting well below parallel on every rep.]

SH: Feels great, and my quads still have some vascularity.

JL: You didn't have your pie last night, did you?

SH: No, I went with ice cream. Butter pecan. The nuts must've kept the glycemic index low.

JL: Blubber accumulation takes time. Sissy squats for quad stretch?

SH: No, we're getting too strong on those now, and I don't feel like trying to to hold two 45's on my chest. Let's do feet forward squats on the Smith machine instead. I know it's not a pure stretch movement but if we go deep we'll get close to the same results. In fact, to make them more fun let's do stage reps.

JL: Man, that's going to be one painful set.

SH: You did say you liked the smell of burning quads in the afternoon.
[They do one set, about nine reps in the bottom two-thirds of the exercise's range, immediately followed by about six reps in the top one-third range.]

SH: Wow. Your veins are really popping.

JL: Must be my express fat transport system kicking in.

SH: Speaking of fat, time to hit the hams. We covered midrange position for the hamstrings with the below parallel squats, so it's stiff-legged deadlifts. Ready for the smell of bacon frying?
[They do two progressively heavier warmup sets, then one slow, strict heavy set, keeping the bar close to the legs and not going lower than mid-shin.]

SH: Let's do two sets of leg curls.
[They do one warmup set, then two slow, heavier sets.]

JL: What do you want to do for lower back -- or do you count the deadlifts as it?

SH: Let's do one set of reverse hypers. That will help stretch out my lower back and give us some direct glute work. Next workout we'll do the lower-back and maybe regular hyperextensions.
[They do one heavy set on the reverse hyper machine, no warmup.]

JL: Let's moooo-ve on to calves.

SH: Very funny, but you won't be laughing for long. We'll hit soleus first. One set of heavy seated calf raises -- pause at the top, no pause at the bottom. Then we'll do heavy standing calf raises, one set, and leg press calf raises for two sets. We'll finish 'em off with one high-rep set of standing and one high-rep set of seated raises. And don't try to hurry your reps. Keep to the 2-up, 2-down speed or you'll get double.

JL: Hey, that's different from how we worked our other bodyparts.

SH: I know, but there's no pure midrange movement for calves, so we have to improvise. Leg curls are close, but we already did those. Trust me. This routine will butcher your calves.
[They do one warmup set on the seated calf machine, then attack the heavy calf work and finish off with high reps on one set each of the standing and seated calf raises.]

JL: You weren't kidding. My calves feel like shredded veal.

SH: Oh yeah! Let's hit the Ab Bench for two sets and then we're done.

JL: Perfect. We get stretch and peak contraction.
[They do one light warmup set of Ab Bench crunch pulls and then two sets of 9 reps, reducing the weight on each work set to failure.]

SH: Oops, we almost forget neck work. A set with the neck strap, one set of prone raises with a plate on the forehead and a manual set to each side.

JL: Feels good, and it was quicker than yesterday so I could put out more. I think I'll go fire up the blender.

**** Decrease the momentum, increase the growth - -
Every time you hitch, jerk or bounce a weight, you lose valuable muscle-building resistance. EMG/force plate studies have shown that if you press a barbell rapidly, you'll actually lose tension on your deltoids through part of the range of motion -- the part right after the bounce. For example, a 60-pound barbell, if pressed suddenly with a jerk, can exert a force of several hundred pounds or a force that measures zero, depending on where along the muscle's range of motion the measurement is taken. The reason is inertia. You have to heave a fairly heavy weight to get the bar moving rapidly, and while that can be advantageous in some forms of strength training, if you're trying to build muscle size you want to keep the tension on the target throughout its range of motion. Strive for a two-seconds up/two-second down cadence, or more time on movements that have a longer stroke, like squats -- even if at first you have to count out loud, "one-thousand-one, one-thousand-two." That will better stimulate the target muscle and provide a greater growth stimulus, although it will definitely make your sets a whole other animal.

Leveraging bigger weights is often advantageous in strength training, but in bodybuilding the weight on the bar is not the only goal. Concentrating strictly on increasing poundage records may not be the quickest way to build muscle AND become stronger.

The Smitty Deadlift - Kim Goss

2011-12-23T20:55:00.001-08:00

Figure 1: The starting position of the Smitty deadlift is similar to the start of the Olympic snatch, except the hips are a bit lower.

Figure 2: Unlike conventional deadlifts, the movement stops just below the kneecaps.

Figure 3: The top pull of the Smitty Deadlift as viewed from the side. Note that the lower back is flat and the shoulders are in front of the bar.

Smitty Deadlifts
by Kim Goss (1983)

Many powerlifters insist that findings in Olympic lifting in no way relate to their sport. I disagree. To support my position, this article will show how an Olympic lifting exercise can prevent low back injuries in powerlifting.

Muscle Balancing

Every muscle has an antagonist to complement it, and balanced development of each muscle pair stabilizes the joints. For example, the knee flexors contract to bend the legs, while the knee extensors contract to straighten the legs. To protect the knee joint, athletic trainer Dan Wathen recommends that "knee flexor development should be at a level no less than 65% of knee extensor development at slow speeds and no less than 80% at high speeds." [Wathen, Dan. "Prevention of Knee Injuries." Ohio Conditioning Quarterly, Vol 2:3, Spring 1982, p.16.] Along the same lines, many world-class Olympic lifters practice bench presses to complement the pulling movements. [Miller, Carl. "Bulgaria - Part III: Training Methods." International Olympic Lifter, Vol. 2:3, March 1975, pp 17-22]

http://ditillo2.blogspot.com/2010/02/training-methods-carl-miller.html

This 'muscle balancing' principle also applies to a singular muscle. Dr. Tom Baechle illustrates the importance of this relationship with athletes who perform the parallel squat: ". . . the form required of the parallel squat will probably produce a shortening effect in the involved muscle groups and a concomitant reduction in the range of movement permitted in the joints being crossed by them. This condition, therefore, renders the athlete somewhat inflexible and more prone to injury if appropriate exercises are not included" [Baechle, Tom. "Implications of the Parallel Squat to Assistance and Flexibility Exercises." National Strength Coaches Association Journal, Vol 2:6, December 1980, pp 52-54.]

Deadlifts can also cause asymmetrical muscular development. Dick "Smitty" Smith, head coach of the 1979 and 1981 U.S. Olympic weightlifting teams, believes most American Olympic lifters "get too thick in the erector muscles about 4-6 inches above the hips." Smitty contends this often results from pulling with a rounded back. ["Coaches Corner." Weightlifting USA, Vol 1:1, March-April 1983, p.3.] Besides developing injury-prone erectors, pulling this way is biomechanically inefficient in Olympic lifting.

Conventional Lower Back Exercises

To handle the heaviest poundages in the deadlift many powerlifters must pull with a rounded back. Consequently, these athletes require a remedial exercise which concentrates on the lower attachments of the erectors. Many common assistance exercises for the lower back are hyperextensions, good mornings, reverse hyperextensions, stiff-legged deadlifts, and platform (deficit) deadlifts.

The major drawback to doing hyperextensions is finding a way to do them! This exercise requires a comfortable bench, high enough to permit a full range of motion, and a way to anchor the feet. To accomplish this, the Soviets often utilize a buck horse, padded with two cushions three inches apart and parallel to the athlete's spine, and a padded gymnastic ladder. [Holbrook, Tom. "Specialization." Strength & Health, ND p. 41.] Unfortunately, few lifters have access to such equipment.

Good mornings and stiff-legged deadlifts provide a good range of motion and require no special equipment, but the stresses on the lumbar and their supportive tissues during these exercises may irritate the lower back. [Kraemer, William; Clark, Mike; Schmotzer, Pete. "The Good Morning Exercise." National Strength and Conditioning Association Journal, Vol. 4:1, February-March 1982, p.44.]

In choosing a remedial exercise for the lower back, powerlifters must consider stress-line properties. According to Wathen, the best injury-prevention exercises involve forces that "approximate stress lines encountered in actual competition within the limits of safety." For example, because they more closely match the movements encountered in sports, Wathen prefers standing leg curls to prone leg curls. Therefore, an 'ideal' assistance exercise for the deadlift must resemble a deadlift.

An exercise that comes close to fulfilling all the aforementioned requirements is the deadlift ton a raised platform. Close, but no cigar. For powerlifters this movement is too specific; that is, it so closely resembles the classical lift that it may alter one's form in competition. Furthermore, the long stroke of platform (deficit) deadlifts makes it difficult to perform high repetitions, thereby limiting variety in the repetition cycle.

The 'Ideal' Exercise

Having scrapped most of the favorites, I'd like to acquaint the readers of PLUSA with Smitty's variation of the snatch-grip deadlift.

To perform this exercise, stand on a 4-6 inch platform with the feet slightly narrower than shoulder width and the toes pointed out. Using a snatch grip, pull the bar to just below the knee caps, returning it to the floor during each repetitions. (See Figures 1 and 2.) Throughout the movement arch the back and keep the shoulders down to protect the spine.

This deadlift is performed just like the first pull of the snatch; however, the hips need to be very low because it's hard to pull from this position. Finally, Smitty suggests lifting in front of a mirror, to ensure proper form and holding the final repetition of each set at the knees for 4-6 seconds.

To recap, here are the major advantages of the Smitty Deadlift:

1) Using a snatch grip and standing on a platform allows for specialized development of the erectors at their lower attachments.
2) The stress lines are similar to a regular deadlift but not so much as to alter competition styles.
3) Its short stroke allows for variety in the repetition cycle.
4) The back remains arched during the exercise, concentrating the stress on the muscles rather than the supporting structures.

Olympic lifting offers powerlifting more than just exercises. For example, powerlifters can benefit from the research the Olympic lifting community has conducted in restoration and mental preparation techniques. Likewise, Olympic lifters can learn from powerlifting research.