The author, a member of the NCSA, recommends a basic system that has proven its reliability since Sandow.
More from George Elder:
There are numerous strength training systems on the scene today. Each one, of course, purports to be the best for getting strong.
The old standard system, in use for decades, was simple and invariably effective. It consisted of decreasing repetitions on progressive sets (10-8-6-4-2-1) and increasing subsequent poundages. Whether you were an Olympic weightlifter or any other athlete trying to increase strength in a specific weight training exercise, you could always be sure of results with this tried and proven system.
Concepts have changed, and today there are massive, elaborate exercise machines. In addition, many people subscribe to isometric, isokinetic and eccentric methods of training. Whether you you strain against an immovable resistance, flex a limb at a constant velocity, resist against muscle extension, or flex through the pre-set grooves of machines, you can be sure any of these systems will work and improve any athlete's strength potential.
However, the most important consideration for any of these systems is the degree of improvement possible. Simply stated, most systems will work to a degree, but some systems will work better than others.
Weight training has not escaped the American free-enterprise system. Studies sponsored by companies or individuals with vested interests in machines or devices tend to be understandably biased. As long as there is MONEY to be made in the field of weight training, there will be gimmicks and slanting of the facts.
Americans are always looking for an easy and sure way to success. They have faith in anything that purports to be scientific and are quite willing to pay for the possibility of "scientific" success. The hawkers will prey on this faith in science, and they are willing to plow a lot of money into studies that back up their product, or detract from the products of others.
Unfortunately, the word "money" is underscored in all cases, and weight training enthusiasts unwittingly and eagerly lay down bucks for the privilege of being duped.
Of course, not all weight training studies done in this country are biased and unscientific. But many are, and necessary precaution should be taken when considering the respective values of the available systems.
The research data I accumulate for my training programs comes not only from the United States but also from studies done in eastern and western Europe. I also use many of the theories and systems that weightlifters have been following. After all, weightlifters and powerlifters are strongest athletes in the world, and their systems have evolved over a long period of time. The fact that weightlifters and powerlifters continuously establish new world records leaves no doubt they are on the right track. But now the hucksters with their shiny machines and convincing portfolios tell you theirs is the best way to go.
The following BENCH PRESS WORKOUT, which I've had extensive experience with, is an example of a system that has proven to be effective:
6-8 reps x 60% max
5 reps x 75%
3-5 x 85
2-4 x 90
Maximum reps, narrow grip x 70 x 2 sets.
In the example above, if the subject can do a maximum single bench press of 300 pounds, it translates as follows:
160 x 6-8
225 x 5
255 x 3-5
270 x 2-4
210 x max reps x 2 sets, narrow grip.
When this system is examined in detail, it's evident that the warmup sets are not done to the point of fatigue. Also, there is a 3-4 minute rest between sets. The whole purpose of the long rest periods is to avoid early fatigue so that performance on the heavier sets will not be adversely affected.
What we need are fully warmed up muscles prepared for the explosive efforts of the final high poundages. This system is markedly different from the fast paced, no rest, high rep training used in bodybuilding to gain maximum muscular size.
To gain strength, the QUALITY of the work involved is more important than the QUANTITY.
The low reps done with near-maximum poundages are extremely explosive, with a "volley-firing" of nerve impulses to excite the maximum number of muscle fibers. Unlike the slow onset of fatigue in a high rep set of bodybuilding exercises, the nerve circuits of strength training face sudden shutdowns. This kind of strength training develops the ability of the brain to fire massive charges to the muscles. Since the muscles are not pre-fatigued in the earlier sets, they will respond maximally to intense stimulation.
Note also that there's a range of repetitions permitted at most given poundages. This range takes into account such things as bad days or slight illnesses. Training can be compared to walking a mountain trail; it has its ups and downs.
Despite this flexibility in the number of repetitions, there are still individual differences that must be taken into account. Some people are good at repetitions but poor at performing heavy maximum attempts. Others may be poor at repetitions and good with maximum poundages.
Since people are different, we can add or subtract up to 5% of the listed percentages, and also add or subtract a rep or two for each set. For example, if a person was good at repetitions, but couldn't perform well or make gains with weights that were 90% of his maximum capability, the workout could be modified as follows to meet his needs:
55% x 8-10
70% x 5-7
80% x 5-6
85% x 5-6
85% x 4-6
70% x max reps x 2, narrow grip.
The individual must use common sense in modifying his workout. The program shouldn't be altered to the extent that it no longer meets the goal of building strength. If the program is held within the guidelines presented, the person has an excellent chance of success.
Two close-grip, burn-out sets (maximum reps, narrow grip) conclude the regular bench press routine. This is done to isolate the triceps, which is the weight-limiting muscle group in the bench press.
It has been found that by doing these two pump sets after heavy benching, we can effectively work the triceps and increase its power potential. This means you will be better able to lock out the arms at the top of the bench press. Those MRNG reps (maximum reps, narrow grip) develop the triceps strength potential in the specific bench press "groove."
The training system I have described is an example of one stage of an overall program. I use many such devices to insure maximum strength gains. Another, known as cycle training, is the adoption of progressively more qualitative workouts over a given period of time.
I am a firm believer in free-weight training. I also believe in keeping "machine" movements to a minimum. Intensity, flexibility and reliability should be the precepts behind any valid weight training program.
Enjoy Your Lifting!
This routine works almost like magic. When I followed it I went from 305 pounds to 350 pounds in the bench press running it for two six-week cycles.
ReplyDeleteHey John, did you the routine twice a week? On your 2nd cycle, did you increase your training weights ? Thanks
ReplyDeleteYes to both questions. In the sixth week of the first cycle I maxed in the second workout that week. Had a week of lighter training and then did the second cycle. For me at the time, I thought the magic was the two close-grip, burn-out sets (maximum reps, narrow grip) as my weak link was triceps. (I did some minimal shoulder presses as well). In hindsight it would be both the nervous system improvement from the bench press routine coupled with the triceps work. If I had better technique I might have done a little better. Check out the YouTube channel Squat University as there as some good bench technique videos plus how to protect your shoulder. Here are two links to begin:
Deletehttps://www.youtube.com/watch?v=HnQGKxU3eds&list=PLTFXmc6Qt4toHoJXlhCqmCJ-a9ZsD1fC0&index=52&pp=iAQB
https://www.youtube.com/watch?v=nuLLl8oYq5o&list=PLTFXmc6Qt4toHoJXlhCqmCJ-a9ZsD1fC0&index=51&pp=iAQB