I don't expect everyone to do each and every exercise I prescribe here in one particular training period, or even during one particular time of their training. But there are different training routines to choose from, and include in your schedule at times when you feel they are needed.
The deep knee bend was the first exercise that I did in my weight lifting career, and I will also start with this exercise in this book of instructions. It has been rumored throughout the years that all of my squatting routines have only included very low repetitions. This is not true, for I have used many different squatting routines, throughout the years.
The following is the best squatting routine I have ever used, and I am sure the seasoned weight lifter will find it quite stimulating, but like all the other routines listed, the beginner will probably have to cut it in half to start with. I always recommend that beginners start out very slowly, using only the lightest weights, until the muscles are toned. It is up to each individual to gauge himself on what he dan do in a given routine. These routines are what I have used, and I pass them along to you for your information.
My favorite squatting routine is as follows.
First set, use a weight that can be handled for 30 reps. After adequate rest, do a set of quarter-squats with a weight that can be handled for 10 repetitions. By this time, the lifter should be warmed up with adequate blood flowing through the legs, so that a fairly heavy weight can be handled for the 10 repetitions in a power rack, resisting the weight about four or five inches, lowering it again and then continuing this movement.
I like this much better than taking the weight off the rack, moving away and then doing quarter-squats without any protection.
The next set should be squats with a weight that will work the lifter quite hard for 10 reps, followed by 8 repetitions in the quarter-squat. After adding more weight, the third set should consist of 5 reps in the squat and then 5 reps in the quarter-squat. This begins to build great strength, after the muscles have been completely pumped full of strength-giving blood. The muscle tissues are expanded to their fullest which enables the lifter to get the maximum amount of strength from his training efforts.
The last set should be a maximum with 2 repetitions in both the squat and the quarter squat.
Even though the squatting with weights is now over, the workout routine is not yet finished. The lifter should now do about 3 sets of one-legged squats without weight.
I recommend doing them on a bench where the lifter can go all the way down to a full squatting position, without the other leg getting in the way. I find that many cannot do the lift with one leg extended in front of them, because of balance.
About 15 repetitions in each of these 3 sets should finish off a good workout, leaving the legs in a highly pumped up condition.
As I said earlier, do not jump headlong into this hard routine. By doing so, you can tear down more muscle tissue than your body an immediately rebuild. Work into it gradually, if you would like to include it as part of your weight training workout.
I am sure that if you are participating in sports, you will find that your performances are much better after several months of heavy leg work. It gives spring and speed to the athlete.
Pressing Routine
My pressing routine is equally as strenuous as my leg routine. I start it with a period of three to five minutes hanging upside down by my feet.
This can be managed in many ways, but I do it as shown in the photo above. After I get back on my feet, with much blood in my arms and shoulders, I go into a handstand pressing routine, again inverted, with my feet against a wall.
I usually do about 8-10 repetitions, sometimes dipping between risers for more depth. On some occasions I have done this lift in a rig that is extended from the ceiling. It saves the trouble of getting in the position, which enables you to do more repetitions, because you are not tired from positioning yourself.
Next I do a set of bench presses, 6 reps.
After I have adequately recovered from the bench presses, I do another set of 8-10 reps in the handstand press, and then go into a dumbbell pressing routine.
I do 10 reps (each arm) with a dumbbell that adequately works me. After the dumbbell presses, another set of handstand presses should be done before the regular press.
I have always done regular presses from the racks, but however you want to do it is all right. I usually do 4-5 reps in the press. Then on to another set of handstand presses, same reps as before, and then I push a heavy weight from the rack off my chest. This should be a weight that can be raised 3-4 inches from the chest. This gives a tremendous start to the regular press.
I once gain repeat the above routine, which gives the seasoned lifter a very good workout. The handstand presses keep the blood in the upper body throughout the entire workout.
I personally have gained great strength and size from these movements. I honestly believe this is the best routine that can be done for the press.
Pulling Routine
The only thing unique about the exercises that I have used for my pulling power is, I continue to use the upside down movement to put an excess of blood in the upper body.
The first movement that I use for pulling power is the dead lift. My sets and reps go like this . . .
Upside down dead lift . . .
. . . as above, 10 reps, followed by regular dead lift, 6 reps.
The next set will be upside down dead lift, 10 reps, then regular dead lift, 4 reps. The third set contains the same reps of the upside down dead lift, followed by a limit attempt of 2 reps on the regular dead lift.
I then go into the high-pulling routine that is as follows:
Upside down high pull, using the same incline I used for the upside down dead lifts, 10 reps . . . followed by high pull, 6 reps.
The second set in the high pull I use the same amount of upside down pulls and then raising the weight to where I can only perform the high pull for 4 reps.
The third and last set of high pulls, I continue to do 10 reps with the upside down movement, followed by a limit of two attempts in a regular pull.
After these 5 sets of pulling movements are completed I do an exercise where I load the weights far heavier than I can dead lift and just start it off the floor. I usually do 2 reps of this for 2 sets and then set the barbell up on supports so that I can do the finishing section of the lift for 3 sets of 2's. This is proven to me to be the best pulling routine that I have ever used and for several years I have used it very successfully.
Most people prefer straps or hooks to aid their grip in these different movements. It makes it much easier to do the repetitions. For years I did use such aiding devices, but I have learned how to better take care of my hands in the past few years, so I do not depend on the helping devices.
Instead of allowing callouses to build on my hands and become sore, all during my pulling workouts I use emery boards to keep them trimmed down. This keeps the callouses from building and allows them to toughen beneath the skin in order to hold the weight for reps. I use the straight overhand grip for all my dead lifting and high pulling.
Neck Training
Since I am credited with the largest muscular neck in the history of lifting, I will pass along to you my favorite neck building and strengthening routine.
I use different movements, one with the conventional head strap and the other by rolling the front of my head on a pad. In the first strapped set I use a weight I can handle for 50 reps and then immediately go to the head roll, continuing it until I can no longer perform the movement. After resting only a few seconds, I go back to the head roll until my neck is so tired I must quit. On the third set I lower the reps by raising the poundage and doing 10 reps, and then finishing off with as long a head roll as I can endure.
Arm Training
I guess more has been written concerning the development of large arms than on any other particular subject in weight training.
"The Architecture of Big Arms" by Anderson and Todd:
I first start my arm routine by doing the upside down curling movement . . .
. . . which gives a tremendous first pump, because of the great blood supply. After lowering myself to a normal seated position I continue to do dumbbell curls, first with a weight I can handle for 30 reps and then with a weight I can endure for 20 reps, then immediately a heavier weight for 8, and then going back to the lighter dumbbell and doing 30.
By this time my biceps is pumped to a tremendous proportion and while the blood is still in that part of my body, I go immediately to the triceps movement. I do an upside down triceps extension with the dumbbell, using the incline bench (decline bench? stop, you're both right!).
I immediately change over to the regular bench and do 30 reps with a weight I can handle, and continue with a weight in the same movement that I can use for 20 reps and then a heavier weight for 8 reps. Then I finish with the original dumbbell I can handle for 30 reps.
This routine has given my upper arms tremendous condition and size. As a side effect, the forearms re also worked quite a bit.
I hope that some of these routines will prove beneficial to you. As I have said earlier, they are quite strenuous; you will have to work up to them.
I also do other movements in my routines without weights. I skip rope a great deal, run, and also do some jumping movements. Most of the time my jumping movements are in the form of leaping up onto a three-foot table. I do this some 10 times and believe it gives the legs a great deal of power and spring.
Enjoy Your Lifting!
