tag:blogger.com,1999:blog-32113461265390075702024-03-15T21:48:40.286-05:00C.S. Sloan's Integral StrengthEssays on Old-School Strength Training, Classical Martial Arts, and Budo ZenC.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.comBlogger421125tag:blogger.com,1999:blog-3211346126539007570.post-75208486737832907742024-03-12T19:44:00.001-05:002024-03-12T19:48:28.705-05:00THE LOOK OF POWER<p style="text-align: center;"><span style="font-size: x-large;"> <span style="font-family: Georgia, serif; font-weight: 700; text-align: center; white-space-collapse: preserve;">The Look of Power</span></span></p><span id="docs-internal-guid-2ec497a6-7fff-c74e-13d9-0ff0e6bcba93"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Tips for Developing Mass that “Stands Out” from the Crowd</span></span></p><span style="font-size: x-large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPlzhtcWNobsQSt56z4cMIVH8ziYMxU_y674ZxH7XxNl1F08a80bzysNmvcqH-Yw0OmluNNdUEVo1-cGkKjuoOvxI4KrDlEee_cimM9pOTLwhPNiw5zL56oIVEhVxXf3Re_LJNCcaKTcUEBkWgiKhD2dEUsYvw4Dyu6lktmiMv2zbt4RYpVkw20LMkSuSz/s432/tim.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="432" data-original-width="295" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPlzhtcWNobsQSt56z4cMIVH8ziYMxU_y674ZxH7XxNl1F08a80bzysNmvcqH-Yw0OmluNNdUEVo1-cGkKjuoOvxI4KrDlEee_cimM9pOTLwhPNiw5zL56oIVEhVxXf3Re_LJNCcaKTcUEBkWgiKhD2dEUsYvw4Dyu6lktmiMv2zbt4RYpVkw20LMkSuSz/s320/tim.jpg" width="219" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Tim Belknap - seen here on a 1982 cover of <u>IronMan</u> - definitely had the "look of power."</td></tr></tbody></table><br /><div style="text-align: center;"><br /></div></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“When you see an individual who has built his or her muscle mass to an advanced degree, and has done it with basic, heavy exercises, they have a certain look about them. It is hard to describe in words, yet everyone knows it when they see it. Extremely developed bodybuilders, however, often lack this ‘look,’ despite having a high level of muscle tissue, and having perhaps very large muscular measurements. Still, they look, as my younger brother once noted, ‘like a bunch of body parts strewn together.’ One who has predominantly utilized the ‘basics,’ and is capable of using relatively heavy weights for moderately high repetitions, looks powerful and strong. Again, it is an almost undefinable, yet undeniable truth.” </span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> ~Ken Leistner (in a March, 1987 issue of “The Steel Tip”)</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If you want to build muscle that truly “stands out” from other lifters and bodybuilders, then you need to utilize basic movements that work as many muscle groups as possible at one time. This means that lifts such as power cleans and power snatches, squats, deadlifts, high-pulls, weighted dips and chins, and heavy overhead presses ought to to be the name of the game.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you train at a commercial gym, you may have noticed that there are certain guys (and gals) who are very well-built—perhaps even downright massive—but lack this “look of power.” This is because they, typically, though it may not always be the case, have built their muscle with machines and light weights, doing a lot of “pumping” work as opposed to training brutally hard. Now, this </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">doesn’t</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> mean that I’m necessarily knocking this kind of “pump” training. In fact, it could be that pumping the muscle—old-school bodybuilders would often refer to it as the “flushing method” or “chasing the pump”—works very well for you when it comes to hypertrophy, and it’s something that you should do on a regular basis. However, it could also be that you’re the kind of lifter where pump training most decidedly does </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">not</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> work for you. Whatever the case might be, and even if pump training </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">does</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> work well for you, you should—at least </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">part</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the time—regularly make sure that you are doing at least some workouts that focus on training many of the aforementioned exercises.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Here are some tips (and workouts) that will help you get the </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">look of power</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">:</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Utilize the Big 4</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> One easy way to make sure that you’re doing the correct exercises for developing the look of power is by utilizing what I refer to as the “Big 4.” When a young lifter, for instance, asks me what he can do to build more muscle—typically these are lifters who are often referred to as “hardgainers” and have a difficult time putting on muscular mass—I always ask him if he is doing the following 4 things. Rarely do I find that these lifters are even doing a couple of them, much less all four. So, no matter what kind of training program or split you are using—HFT, one-bodypart-per-day, a “heavy/light/medium” system of training, a 3-on, 1-off split, doesn’t matter—you MUST make sure that you are doing the following four things </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">each and every single week</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">:</span></span></p><ol style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Pick heavy weights off the ground (power cleans, power snatches, deadlifts, high-pulls all fit the bill here).</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squat heavy weights.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Press heavy weights overhead (barbell overhead presses, behind-the-neck presses, push presses, one-arm dumbbell overhead presses).</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Drag or carry different objects and implements (sled drags, farmer’s walks, sandbag carries, etc.).</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The reason that the above things are so fantastic at building muscle mass, and most decidedly giving you that </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">look</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, is because they all require lifts that work a lot of muscles at one time. In fact, probably the very best exercises that you can do </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">bar none</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> are movements in which you can do </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">two</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the Big 4 in one lift. For instance, </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">deficit sumo deadlifts</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> are both a heavy squatting movement and a heavy pulling movement; </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">clean and presses</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> are both a heavy pulling movement and an overhead movement.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Go Heavy AND High</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> High reps can be great for building muscle. Seriously heavy weights are also great for building muscle. But if you want to have a massive amount of muscle that makes you more gorilla than man, then you MUST work toward lifting heavy </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> high.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The bodybuilder Tom Platz might be one of the perfect examples of this. Could he squat heavy? Yep, in fact he could do upwards of 800 pounds. Any man who is capable of using that amount of weight on the squats is definitely going to have some muscle mass. Did he squat with high-reps? Yep, you bet he did. In fact, he would sometimes squat for 100 reps or more in a set. Any bodybuilder who does this is definitely going to have a good deal of muscle, no doubt. BUT, and here was </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">the</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> key to Platz’s other-worldly leg development, he was capable of using both very high reps </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> heavy weights combined together, which might just be the ultimate secret of extreme hypertrophy.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">An Example “Look of Power” Program</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Here is a full-body “split” program that is a good example of the kind of program—utilizing the above principles—that would be great for giving your physique a massive, muscle-bound but powerful look. This program, though you will train your full-body at each session, is a “split” program in that you will change the exercises at each workout.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> There are three workouts here. An “A” workout, a “B” workout, and a “C” workout. You will rotate between the workouts, but you will alternate between a week of 3-workouts-weekly and a week of 2-workouts-weekly. If you lift, say, on Monday, Wednesday, and Friday for the first week, you will workout Monday and Thursday in the 2nd week. Here is what the schedule would look like over the course of a few weeks:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Week One:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Monday: A session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Wednesday: B session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Friday: C session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Week Two:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Monday: A session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Thursday: B session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Week Three:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Monday: C session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Wednesday: A session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Friday: B session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Week Four:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Monday: C session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Thursday: A session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Week Five:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Monday: B session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Wednesday: C session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Friday: A session</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> And so on and so forth.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Here are the workouts themselves:</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">“A” Workout Session</span></span></p><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squats: 1 set of 20 reps. For this exercise, you will use the “classic” 20-rep squat program. I have written about this almost ad-nauseum recently, so I won’t put the details here on how to do this movement. Read some of my recent posts for precise details.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Weighted Chins: 5 sets of 5 reps. Use a weight where you can get 5 reps fairly easily on the first couple of sets, but start to struggle on the last two or three. For ALL of the exercises listed here as “5 sets of 5 reps” use the mentality that your GOAL is to get 5 sets of 5 reps, but realize that it will be a struggle. Once you DO manage 5 reps on all 5 sets, add weight at the next session. Also, this does NOT include warm-ups.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Flat Barbell Bench Presses: 5 sets of 5 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Power Cleans: 5 sets of 3 reps. Same “scheme” as the chins and bench presses, but keep your reps limited to 3 reps. Cleans, snatches, and other “quick” lifts are best done with 3 reps or lower, even when using multiple sets.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Curls: 5 sets of 5 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Farmer’s Walks: 2 to 3 sets for distance. Select a distance—50 yards is a pretty good starting point–and a weight heavy enough to make the distance tough. If you manage to get all 50 yards (or whatever standard you decide to use) on all sets, increase weight or distance at the next “A” session.</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">“B” Workout Session</span></span></p><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Sumo Deficit Deadlifts: Ramp sets of 5, 3, and 2 reps; 1 “back off” set of 12 reps. “Ramp sets” are one of the basic ways that most lifters </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">should</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> train, but, unfortunately, you just don’t see them performed enough. Start with nothing but the Olympic bar and slowly add weight with each set, always doing 5 reps. Stop once you "miss" 5 reps. At this point, start doing ramps with 3s until, once again, you miss a set of 3 reps. At this point, yep, add weight and start doing doubles. Stop once you miss your first double. You may end up doing 10, 12, or even 15 sets—the more the better. Do NOT simply do 2 or 3 sets before reaching your 5-rep "max". It's called "ramps" for a reason. Take your time. For the final “back off” set, use a weight where you </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">think</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> you can get 12 reps, but you know it will be tough. Add weight at the next session if you do manage all 12 repetitions.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Overhead Presses: Ramp sets of 5, 3, and 2 reps; 1 set of 12 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Rows: 5 sets of 5 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Thick-Bar Close-Grip Bench Presses: 5 sets of 5 reps. Think of this exercise as more of a triceps movement than a chest movement. If you don’t have access to a thick bar, then purchase a pair of “Fat Gripz.” I purchased a pair over ten years ago, and I use them weekly. They’re one of the best “cheap” purchases you can make. </span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sled Drags: 2 to 3 sets for distance. Use the same methodology as the farmer’s walks in the A workout.</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">“C” Workout Session</span></span></p><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Front Squats: 4 sets of 8 reps. Look at this exercise—and this workout in general— as sort of “in between” the squats from the A session and the deficit deads from the B session. If you can push this workout alone to the point where you are using massive weights </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">with</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> the moderately high reps, you will definitely achieve the “look” that you are after. For methodology, select a weight where you think you can get 8 reps for one, maybe two, sets. Once you can do 4 sets of 8 reps, add weight at the next C workout session.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Weighted Dips: 4 sets of 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Power Snatches: Ramp sets of 2 reps. This will be sort of a “break” in the middle of the session. Do these as you did the ramp work in the B workout session, but stick with 2 reps the entire time, </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">however</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> move fairly fast in between sets. In this manner, think of this as a “density” exercise, where, at each C session, you decrease the amount of time that it takes you to do all of your sets.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Behind-the-Neck Presses: 4 sets of 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Dumbbell Curls: 4 sets of 8 reps (each arm)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sandbag Carries: 2 to 3 sets for distance</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Other Factors to Consider</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> As with any program, if you are trying to really pack on the muscle mass, make sure you’re getting plenty of protein and calories on a daily basis. Consume 20 times your bodyweight in calories daily, and make sure that you’re getting at least one gram of protein per pound of bodyweight. This will ensure that you’re getting the nutrients needed to fuel muscle growth.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Make sure you’re getting enough rest. If you’re stressed out or running around during the day when you’re not working out, this is one of the surest ways to make sure that you </span><span style="font-family: Georgia, serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">don’t</span><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> gain any muscle mass. Conversely, make sure that you’re sleeping enough. You need a minimum of 7 hours of sleep each-and-every night.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If anyone has any questions or comments, please leave them in the “comments” section below. I will, eventually, get around to answering your questions.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia, serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Also, I hope to have more posts up throughout the next couple of weeks, but I can’t promise anything. I’m a little behind in some other writing projects, and am trying to get caught up, but I will post as much as I can this month. Until then, lift big, eat big, rest big, and GET big—not to mention obtain the look of power!</span></span></p><div><span style="font-family: Georgia, serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com1tag:blogger.com,1999:blog-3211346126539007570.post-29801493809515661112024-02-29T23:17:00.002-06:002024-03-01T10:14:48.716-06:00Thursday Throwback: The 30-Rep Program<h1 style="text-align: center;"><span style="font-size: x-large;">Build Tons of Strength, Power, and Mass with my 30-Rep Program.</span></h1><h1 style="text-align: center;"><span style="font-size: x-large;">A High-Frequency, Moderate Volume, Low Intensity Program</span></h1><div style="text-align: left;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7dCH_9O_X94ao5TnZoVmhnpufQsMjco4kkIWdbdFiMQX5yY0-2FHWKvDnyxPuabfh9R2CA0bu2Nz-tr02BM0X1adowhlin7AD6bDTz7mRAdldSRIr4c7v88AkAr6KG7DuaTasbvRqN-MG-18ZvHs6MN6hnRFnDz1bZ_X4inkTAHaaXMxUX-kxBuDQ_vHm/s1054/Goerner2.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1054" data-original-width="773" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7dCH_9O_X94ao5TnZoVmhnpufQsMjco4kkIWdbdFiMQX5yY0-2FHWKvDnyxPuabfh9R2CA0bu2Nz-tr02BM0X1adowhlin7AD6bDTz7mRAdldSRIr4c7v88AkAr6KG7DuaTasbvRqN-MG-18ZvHs6MN6hnRFnDz1bZ_X4inkTAHaaXMxUX-kxBuDQ_vHm/s320/Goerner2.jpg" width="235" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Old-time strongmen such as Hermann Goerner used programs similar to what is recommended here.</td></tr></tbody></table><br /><span style="font-size: x-large;"><br /></span></div><div style="text-align: left;"><span style="font-size: x-large;"><i> <span style="font-family: arial;"> C.S.'s Note: I was hoping to have Part Two of my "Train for Your Body Type" series posted by now, but I have been busy writing for a local magazine (my "regular" job, so to speak) and that has prevented me from writing as much on the blog. So until I can find the time to finish Part Two of that series, consider this "Thursday Throwback" as sort of an intermediate piece. Here, you will find a program that would build hypertrophy quite nicely for anyone who is a "frequency" bodybuilder/lifter.</span></i></span></div><div style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><i> Even though it is not directly, but </i>is<i> indirectly, related to the following piece, I will give a quick update on the aforementioned "Train for Your Body Type" series (see my last post). That series is based on the fact that there are essentially <b>SIX</b> different body types when it comes to building muscle. You have "volume" lifters that respond best to volume first, intensity second, and frequency third. You also have "volume" lifters that respond to volume first, frequency second, and intensity third. But you also have "frequency" and "intensity" bodybuilders. If you're an "intensity" lifter then you're either an intensity/volume/ frequency trainee or you're an intensity/frequency/volume trainee. And, lastly, if you're a "frequency" bodybuilder, then you're either a frequency/volume/ intensity trainee or a frequency/intensity/volume trainee. So within that "integral vision" of hypertrophy training, the below program would work well for any bodybuilder who responds best to a "frequency/volume/intensity" program. This would be ONE sort of program for this type of lifter/bodybuilder, albeit one that I find to be highly beneficial.</i></span></div><div style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><i> Finally, what follows might seem almost completely at odd with what you have been told is "effective" training, so, at the very least, I hope that the following is eye-opening for some of you, and a reminder to others of what can constitute an effective workout program.</i></span></div><p><span class="Apple-style-span" style="font-family: arial; font-size: x-large;"><br /></span></p><p style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><span class="Apple-style-span"> Dan John’s “<a href="http://www.t-nation.com/free_online_article/sports_body_training_performance/the_40day_program">40 Day Program</a>” has long enamored me. I have used it once “to the T”, and I have used slight variations of it at other times over the last two or three years. The reason that I haven’t used it more often—and the reason that I think most lifters don’t use it, even if they know about it—is because I (and they) find it, well, a bit boring on the one hand, and I think if done incorrectly it can lead to overtraining one’s movement pattern. In the first, it </span><i><span class="Apple-style-span">can</span></i><span><span class="Apple-style-span"> be boring because you are doing the exact same exercises for the same number of total reps each and every time that you train. In the second, it can potentially overtrain your movement pattern if you choose exercises such as the deadlift, the flat barbell bench press, or the barbell curl—and these are some of the exercises that John recommends in his original article on the subject. (There are other exercises, however, such as squats, overhead presses, cleans, and snatches that can be performed very frequently for much longer than 40 days, but we’ll get around to that shortly.)</span></span></span></p><p style="line-height: 32px; text-align: left;"><span style="font-family: arial;"><span style="font-size: x-large;"><span class="Apple-style-span"> But is there possibly a “better” way to train while sticking to much of the same workout qualities that make the original program so damn good? A way of training that will allow you to perform the program for however long you wish to follow it, even if it’s for years? (Not that I think anyone would actually want to follow this program for that length of time, but you certainly </span><i><span class="Apple-style-span">could</span></i><span><span class="Apple-style-span">.) The answer, I think, is a resounding “yes” on both accounts.<br /></span></span></span><span class="Apple-style-span" style="font-size: x-large;"> Before we get around to the program I have in mind, you need to have at least a working understanding of John’s 40-Day Program. You can, of course, read the entire article—which I recommend—by following the link above. But I realize that many of you probably won’t do that, so here’s the “gist” of the entire workout from the original article:<br /></span><span style="font-size: x-large;"><span class="Apple-style-span"> </span><i><span class="Apple-style-span">A few years ago, Pavel Tsatsouline, noted kettlebell master and perhaps the keenest mind in strength I've ever met, gave me a simple program. Be wary, this program is so simple that you'll ignore its value.<br /><o:p></o:p></span></i></span><i><span class="Apple-style-span" style="font-size: x-large;"> 1. For the next 40 workouts, do the exact same training program every day. (For the record, I find that most of my goals are reached by day 20 or 22, so you can also opt for a shorter period.)<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> 2. Pick five exercises. I suggest you do a squatting movement like the goblet squat or overhead squat as part of the warm-up, as you don't want to ignore the movement, but it might be fun to focus on other aspects of your body.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> 3. Focus on these five movements:<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> • A large posterior chain movement (the deadlift is the right answer)<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> • Upper body push (bench press, incline bench press, military press)<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> • Upper body pull (pull-ups, rows, or, if you've ignored them like me, heavy bicep curls)<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> • A simple full-body explosive move (kettlebell swings or snatches)<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> • And something for what I call an "anterior chain" move (an abdominal exercise). I think the ab wheel is king here, but you can also do some movements best suited for lower reps.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> 4. Only do two sets of five reps per workout for the deadlift and push/pull exercises, and one set of 20 to 50 for the explosive move. Do a solid single set of five reps for the abs.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> 5. Never plan or worry about the weight or the load. Always stay within yourself and go heavy "naturally."<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> 6. Don't eat chalk, scream, or pound on walls. Simply do each lift without any emotion or excitement and strive for perfect technique.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> So, the workout might consist of these five movements:<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> Thick bar deadlift<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> Bench press<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> Heavy biceps curls<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> Kettlebell swings<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> Ab wheel<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> For the record, this is exactly what I recently used in my workouts. I often did this five days a week, and found that my lifts naturally waved up and down throughout the week and the full 40 days. Sometimes, something like a 250-pound bench press would feel so light for both sets of five that I had to hold back on the excitement to do more sets and reps.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> The secret to the program is that you get your volume from doing up to ten sets of a lift in a week and the load increases as you naturally feel like the weights are "easy." It is that simple.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> The first time I tried this program under Pavel's direction, I added 15 pounds to my lifetime incline bench press during the twenty-first workout, approximately a month after starting the program. I did this max with no spotter and I got the lift for a double. It was a 15-pound improvement over my lifetime best with an extra rep as a parting gift without doing a single hard workout. Just two sets of five anytime I entered the gym.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> You can certainly come up with your own variations, but try to stick with the basic five movements and don't stray far from two sets of five. You'll be amazed at how quickly your strength will improve after just a few weeks. Also, notice the element of randomness in this workout.<br /></span></i><i><span class="Apple-style-span" style="font-size: x-large;"> With a home gym, I can train this program daily, but I naturally find that I take days off here and there simply because of the nature of life. You could do all 40 (or 20) days in a row, but things will come up.<br /></span></i><span style="font-size: x-large;"><i><span class="Apple-style-span"> After finishing either all 40 days or when you feel your strength has come up to a level that more advanced training methods are appropriate, feel free to move along. The short time you invest in focusing on strength building will do wonders for your muscle mass as you begin to attack super sets or whatever you deem important.</span><a href="http://www.blogger.com/blogger.g?blogID=3211346126539007570#_ftn1" name="_ftnref1" title=""><span class="MsoFootnoteReference"><span class="Apple-style-span">[1]<br /></span></span></a></i></span><span style="font-size: x-large;"><b><span class="Apple-style-span">The 30-Rep Program<br /></span></b></span><span class="Apple-style-span" style="font-size: x-large;"> The program that follows keeps the inherent qualities of John’s program that I love: the moderate volume, the high frequency of training, performing a few core, basic lifts. But it adds in two elements that allow you to perform the program as long as you feel like doing it: exercise variety and breaks.<br /></span><span class="Apple-style-span" style="font-size: x-large;"> With all of that being said, here is the “gist” of this program:<br /></span><span style="font-size: x-large;"><span class="Apple-style-span"> 1. Pick 8 to 10 exercises that you want to get strong on—they should all be “bang for your buck” exercises. These are the </span><i><span class="Apple-style-span">only</span></i><span><span class="Apple-style-span"> lifts you will do throughout the course of the program. My suggested list of exercises are the following:<o:p></o:p></span></span></span></span></p><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Squats</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Bench presses</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Standing overhead presses</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Deadlifts</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Power cleans</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Snatches</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Barbell curls</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Deficit deadlifts</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Front squats</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Dumbbell rows</span></li></ul><span style="font-family: arial;"><span class="Apple-style-span" style="font-size: x-large;"> 2. At every single workout, pick three of these exercises to train. For each exercise, you will only do a total of 10 reps. You can do 2 sets of 5, 5 sets of 2, 3 sets of 3 (yes, I realize it’s not 10 reps, but close enough), or 3 sets of 2, 3, and 5 reps. This will work out to a total of 30 reps per workout for your core lifts.<br /></span><span class="Apple-style-span" style="font-size: x-large;"> 3. As a goal, train at least 5 days per week. And always train at least 2 days in a row before taking a day off. After a few weeks on the program, if you need 2 or 3 days off consecutively, then by all means, take the break.<br /></span><span style="font-size: x-large;"><span class="Apple-style-span"> 4. </span><i><span class="Apple-style-span">Slowly</span></i><span><span class="Apple-style-span"> increase the amount of weight you do at each workout. This should not be a “forced” thing. As Dan John says in his 40-Day Program, you should go heavy “naturally.”<br /><o:p></o:p></span></span></span><span class="Apple-style-span" style="font-size: x-large;"> 5. Perform more squats, overhead work, snatches, and power cleans throughout the program than flat bench presses, deadlfits, barbell curls, or rows. The former movements are all “built” for frequent training.<br /></span><span class="Apple-style-span" style="font-size: x-large;"> 6. When you are finished with the 3 exercises for the day, then add one “odd lift” movement as a finisher. Sandbag carries, sled drags, farmer’s walks are three excellent choices, for instance. None of these exercises should be done “all out.” Slowly build up on the amount of work you do on your odd lifts as you do on the barbell movements.<br /></span><span class="Apple-style-span" style="font-size: x-large;"> And, finally, as recommended in the 40-Day Program, do not get “psyched up” for any of the lifts. “Simply do each lift without any emotion or excitement and strive for perfect technique.”<br /></span><span class="Apple-style-span" style="font-size: x-large;"> Since I can already predict the number of emails I’ll be receiving, asking me to “lay out” the program in more simplistic terms, here’s a sample week of training to help you understand:<br /></span><span class="Apple-style-span" style="font-size: x-large;">Day One:</span></span><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Squats: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Bench presses: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Deadlifts: 3 sets of 3 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Sandbag carries</span></li></ul><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Day Two:</span><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo3; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Front squats: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo3; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Overhead presses: 3 sets of 5, 3, and 2 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo3; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Barbell curls: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo3; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Farmer’s walks</span></li></ul><span style="font-family: arial;"><span class="Apple-style-span" style="font-size: x-large;">Day Three: off<br /></span><span class="Apple-style-span" style="font-size: x-large;">Day Four:</span></span><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo4; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Squats: 3 sets of 3 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo4; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Power cleans: 5 sets of 2 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo4; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Overhead presses: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo4; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Sled drags</span></li></ul><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Day Five:</span><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo5; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Front squats: 3 sets of 5, 3, and 2 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo5; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Snatches: 5 sets of 2 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo5; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Dumbbell rows: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo5; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Sandbag carries</span></li></ul><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Day Six:</span><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo6; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Squats: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo6; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Bench Presses: 2 sets of 5 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo6; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Power cleans: 3 sets of 3 reps</span></li></ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo6; tab-stops: list .5in;"><span class="Apple-style-span" style="font-family: arial; font-size: x-large;">Farmer’s walks</span></li></ul><span style="font-family: arial;"><span class="Apple-style-span" style="font-size: x-large;">Day Seven: Off<br /></span><span style="font-size: x-large;"><span class="Apple-style-span"> That’s pretty much it. I could write more about </span><i><span class="Apple-style-span">why</span></i><span><span class="Apple-style-span"> I think this kind of program is effective—especially for older lifters—but I’ll save that for another post.<o:p></o:p></span></span></span><span style="font-size: x-large;"><span class="Apple-style-span"><br clear="all" /></span></span></span><p></p><div style="mso-element: footnote-list; text-align: left;"><span style="font-family: arial; font-size: x-large;"><br /></span><hr size="1" style="text-align: left;" width="33%" /><div id="ftn1" style="mso-element: footnote;"><div class="MsoFootnoteText"><span style="font-family: arial; font-size: x-large;"><a href="http://www.blogger.com/blogger.g?blogID=3211346126539007570#_ftnref1" name="_ftn1" title=""><span class="MsoFootnoteReference"><span class="Apple-style-span">[1]</span></span></a><span class="Apple-style-span"> From “The 40-Day Program” by Dan John, in the online magazine </span><u><span class="Apple-style-span">T-Nation</span></u><span class="Apple-style-span">, published 5-19-2009</span></span></div></div></div>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com4tag:blogger.com,1999:blog-3211346126539007570.post-20104452955555747622024-02-22T12:24:00.000-06:002024-02-22T12:24:38.523-06:00Train for Your Body Type and Double Your Muscle Gains<span id="docs-internal-guid-b4ec5c9e-7fff-6f4c-2db8-2dea916dd7c3"><h1 style="text-align: center;"><span style="font-size: x-large;">The VOLUME, FREQUENCY, or INTENSITY Bodybuilder - Which One Are You?!</span></h1><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">A Vision of INTEGRAL Hypertrophy Training</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Part One:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The VOLUME Bodybuilder</span></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdIiiV-RMhrvcz1vhXCbTr_9ovLId7G2TcA7mkU7svXqcdjPxGymPbLxOexNjG2z3Gcau_CkCmPUmuIGMZZ9SpLdoEd2JtgiWoqn3WMsRzzj-LO1xhpCoEbGoyTPEo7TRXVJdMpim7M80fuJb7BWJd28vkgng9d49doBqv8iX1K3xTzftCYDbhhOVxcCnx/s1368/Georg_Hackenschmidt_ca._1905.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1368" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdIiiV-RMhrvcz1vhXCbTr_9ovLId7G2TcA7mkU7svXqcdjPxGymPbLxOexNjG2z3Gcau_CkCmPUmuIGMZZ9SpLdoEd2JtgiWoqn3WMsRzzj-LO1xhpCoEbGoyTPEo7TRXVJdMpim7M80fuJb7BWJd28vkgng9d49doBqv8iX1K3xTzftCYDbhhOVxcCnx/s320/Georg_Hackenschmidt_ca._1905.jpg" width="168" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This series is dedicated to George Hackenschmidt, the "original" integral bodybuilder.</td></tr></tbody></table><br /><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">C.S.’s Note: What follows is something that I have been working on—in my mind at least—for quite some time. It is an attempt at an “integral vision” for hypertrophy training. It’s not necessarily “complete” in the sense that, as I work with some physique athletes, I may come to make some slight changes to the entire “system” I have intuited, especially when dealing with bodybuilders who respond to different methodologies than myself. And, I must admit, that I almost didn’t post this even after writing the entire thing because I thought it could be confusing for some readers, </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">especially</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> for new bodybuilders. This entire series of articles, therefore, is meant for bodybuilders who are at least at an intermediate level. Having said this, I hope you find what follows to be mind-opening at the least, and quite informative at the most.</span></span></p><div><span><span style="font-size: x-large;"><br /></span></span></div><div style="text-align: center;"><span style="font-weight: bold;"><span style="font-size: x-large;">Introduction</span></span></div><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> A few months ago, I posted a “Thursday Throwback” on training the deadlift for your body type. It was based on the premise that—for strength athletes—you will either be a “volume” lifter, an “intensity” lifter, or a “variety” lifter. This article is not about strength, but it does follow a similar premise. And the premise is this: as a bodybuilder (and by “bodybuilder” I mean any of you who train primarily for hypertrophy and/or aesthetics—you don’t have to be a competitive bodybuilder) you need to discover whether you are a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">volume, frequency, or intensity</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> ‘builder. Once you understand what method that you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">primarily</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> respond to, then you should do the majority of your training in that “mode” with occasional training ventures into the other modes. If you do this, then I think there’s a good chance that you can radically increase the amount of muscle mass you gain, assuming that your diet, rest, and recovery are all dialed in.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Let’s unpack this a little.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> First, for the sake of this article, I’m using “intensity” to mean </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">how hard you train</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, and this is NOT how I typically use it. When I’m writing a “strength and power” piece, I use intensity to mean </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">how heavy</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> you train, which is what intensity should always mean for strength athletes; the closer to your one-rep maximum, the higher the intensity. But here it means the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">effort</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> put into the set. A “HIT” bodybuilder, for instance, uses the word to mean taking a set to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">momentary muscular failure</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. This is how I will use it for the remainder of this article, just please keep in mind to not confuse it with how I use the word in </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">most</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> other articles on the blog. With that out of the way…</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I have long written that bodybuilders and strength athletes need to learn to properly manipulate the three variables of volume, frequency, and intensity. This typically means that, for most successful programs, two of the variables need to be high while the remaining variable must be low; the exception would be when all three variables are “moderate.” If you are a “volume” bodybuilder, this would mean that volume should almost always be high in your training, along with one of the other variables, and then the remaining variable must be low. It seems as if all of American bodybuilding, just to put things in perspective, revolves around </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">high-volume, high-intensity, low-frequency</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> training. This method works for a great many bodybuilders (who are either “volume” or “intensity” trainees), especially the successful ones that write about it, or make videos about it on social media, but for other bodybuilders this may be a really </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">bad</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> way to train. In fact, you may come to believe you are a “hardgainer” when in reality you could get very good results if only you would switch to something quite different—and not necessarily what other bodybuilders would probably tell you to switch to. Since </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">most</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the bodybuilding workouts out there seem to be either </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">intensity-based</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> or </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">volume-based</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, bodybuilders who should be </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">frequency</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> physique athletes may never even get around to doing an optimal program for their body type.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> For myself, I am a frequency lifter (whether for strength or hypertrophy). But it took me a number of years to discover this and then implement a program that really worked for my body type. When I started training in the ‘80s, the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">only</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> forms of training you typically saw were volume methods (the average pro bodybuilder’s training at the time, as an example) or intensity methods (H.I.T. methodology, Mike Mentzer’s “Heavy Duty” training, etc.). So I would swing between these two methods, and although I </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">did</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> get pretty good results because of my youth, my diet, and other “supplementary” factors, I believe I would have gotten better results if I had been introduced to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">frequency</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> methods from the beginning. (Also, it must be noted that I basically stopped “bodybuilding” in the ‘90s and switched over to powerlifting—since I didn’t care, at the time, about gaining any muscle, but was only after strength, that also affected my ability to discover which training methods were best for hypertrophy. Strength training is different in that it is more of a “science” whereas, I would argue, bodybuilding is more of an “art”. It wasn’t until I took up hypertrophy training again around 2010 or so that I discovered just how good “frequency” training worked for me. Ironically, perhaps, I would have never even thought about </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">high-frequency hypertrophy training</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> if I hadn’t been exposed to powerlifting methods that employed high-frequency methods.)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> For the remainder of this essay, we will look at each “type” of bodybuilder, and how you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">could</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> train. Keep in mind, however, that these aren’t completely set-in-stone, but are somewhat fluid, and are going to also overlap. For instance, if you’re a “volume” bodybuilder, then you could either be a “volume/intensity” trainee or a “volume/frequency” trainee. The same goes for the “intensity” or “frequency” bodybuilder, which means that you will, ultimately, fall into one of </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">six</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> types of bodybuilders. Also, if you’re </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">just starting out</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> then don’t worry so much about all of this. Just get on a good, basic, full-body program. Training that way will actually allow you to discover more easily and readily just what kind of bodybuilder you are. The reason confusion reigns for most bodybuilders is because they switch too much to different programs, and can’t really figure out which one gives them the best results. This essay is not intended to confuse you more—it’s meant to give you food-for-thought and to help clarify.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Volume Bodybuilders</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Volume bodybuilders respond best to volume both in the workouts themselves and/or throughout the week. As mentioned, the most popular form of training—at least in the United States—is a high-volume, high-intensity, low-frequency program. Interestingly enough, this kind of program works well for both the volume bodybuilder </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> the intensity bodybuilder, but, depending on the type of bodybuilder you are, there need to be subtle changes made for either lifter.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you have ever trained using a multi-bodypart split with a lot of sets for each bodypart, but 6 or 7 days in between training each bodypart </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> you got good results, then you are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">definitely</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a volume lifter. Conversely, if you got great results on something like an ‘80s-style 3-on, 1-off split or a 6-on, 1-off split then you are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">also</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a volume bodybuilder. In the first case, you are a “volume/intensity” bodybuilder, and, in the 2nd case, you’re a “volume/frequency” bodybuilder.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The Volume/Intensity Bodybuilder</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Here is an </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">example</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> program that would work well for the volume/intensity bodybuilder. (Keep in mind that in Part Two we will look at an “intensity/volume” bodybuilder, so don’t assume the two are the same.) Here the most important thing is to get plenty of volume for each bodypart at each session, and to also </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">train hard</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (even to the point of momentary muscular failure) but not to the point that you are using all sorts of “intensity techniques” on every single exercise.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day One - Chest</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Flat Bench Presses: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Incline Dumbbell Bench Presses: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Incline Dumbbell Flyes: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Decline Cable Flyes: 4 sets of 12 to 15 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Cable Crossovers: 4 sets of 12 to 15 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">*TIPS: On each exercise, use a weight where you can manage all reps on the first set or two, and then you reach failure on the next two sets. On the cable crossovers, train “all out” as it’s easier to recover from cable work.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Two - Back</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bent-Over Rows: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Wide-Grip Chins or Pulldowns: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Close-Grip Lat Pulldowns: 4 sets of 12 to 15 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Close-Grip Pulley Rows: 4 sets of 12 to 15 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Hang Cleans: 4 sets of 6 to 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Dumbbell Shrugs: 4 sets of 6 to 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">*TIPS: Since the back is such a large muscle group, you need to train more than just your lats; this is the reason for the cleans and the shrugs as the last two exercises. As with Day One, you should come close to failure on your first set of each exercise, maybe your 2nd, but after that, each set should make you struggle to get all the “required” repetitions.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Three - Quads</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squats: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Hack Squats: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sissy Squats: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Leg Extensions: 4 sets of 16 to 20 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Leg Presses: 4 sets of 30 to 50 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">*TIPS: As with the other training days, on each exercise utilize a weight where you can probably get all of your reps on the first set, but each set after that should be hard and “all-out.” You will notice that there are more reps on the last couple of exercises, especially the leg presses. Your quadriceps—more than any other muscle group—respond well to high-repetition training for hypertrophy (with the lats probably a fairly close 2nd). On some days, you may want to go that high on </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">all</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> of your exercises.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Four - Shoulders</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Standing Barbell Presses: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Seated Behind-the-Neck Presses: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">One-Arm Dumbbell Overhead Presses: 3 sets of 8 to 10 reps (each arm)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Dumbbell Lateral Raises: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bent-Over Dumbbell Lateral Raises: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">*TIPS: Use the same amount of “intensity” on all exercises as the other training days. On the last exercise, if it helps you to isolate your delts, then you can perform them on an incline bench (face down) and this will allow you to focus in on your rear delts.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Five - Hamstrings and Calves</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Stiff-Leg Deadlifts: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Lying Leg Curls: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">One-Leg Standing Leg Curls: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Standing Barbell Calf Raises: 3 sets of 12 to 20 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Seated Machine Calf Raises: 3 sets of 12 to 20 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Donkey Calf Raises: 2 sets of maximum repetitions</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">*TIPS: Use the same amount of “intensity” on all exercises as the other training days. Some bodybuilders find that they </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">do</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> need to train their calves more frequently than 1x per week, however, stick with training them just once-per-week and see how they respond. If you don’t get the growth that you want, then increase to 2x weekly.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Six - Arms</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Curls: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Seated Dumbbell Curls: 4 sets of 8 to 10 reps (each arm)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Incline Dumbbell Curls: 3 sets of 8 to 10 reps (each arm)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Concentration Curls: 3 sets of 12 to 15 reps (each arm)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Skull Crushers (barbell or EZ curl bar): 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Cable Pushdowns: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Lying Dumbbell Extensions: 4 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">*TIPS: Use the same “intensity” on all exercises as each other training day. One option on this day is to alternate between a set for your biceps and a set for your triceps so that you do the entire session in either an “alternate” or a “superset” manner, depending on how quickly you move betweens sets.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The Volume/Frequency Bodybuilder</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> The following is an example program for a bodybuilder who responds best to volume first, with frequency second. As already said, if you’re the kind of bodybuilder that has gotten good results from a 6-on, 1-off, 3-way bodypart split, then you are most decidedly this kind of bodybuilder.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> This program can be followed as a 3-on, 1-off program, or as a 6-on, 1-off program, depending on whether or not you feel as if you would need the extra day off after every three days of training. Otherwise, there would be no difference in the programs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day One - Chest, Shoulders, and Triceps</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Incline Barbell Bench Presses: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Flat Dumbbell Flyes: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Cable Crossovers: 2 sets of 12 to 15 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Seated Behind-the-Neck Presses: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Standing Lateral Raises: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Upright Rows: 2 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Skull Crushers: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Cable Pushdowns: 2 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Lying Dumbbell Extensions: 2 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">*TIPS: For this program, you don’t want to train with the same intensity as the “volume/intensity” bodybuilder. You want to allow the volume of the workouts, and the moderate frequency to take care of your muscle growth if you’re a “volume/frequency” lifter. If you train too hard on this program, you could actually diminish your results, as odd as that may sound, especially if you’ve been constantly told that you must train incredibly hard to make good progress. A lot of the guys that get good results off of </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">this</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> particular program, however, may look as if they’re not training that hard in the gym. As far as </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">how</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> intensely you should train, stop </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">each</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> set a rep or two shy of muscular failure.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Two - Legs</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squats: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Hack Squats: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sissy Squats: 2 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Stiff-Leg Deadlifts: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Lying Leg Curls: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Standing Barbell Calf Raises: 2 sets of 12 to 20 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Seated Machine Calf Raises: 2 sets of 12 to 20 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">*TIPS: Use the same amount of intensity in your training as the previous day. As with the “volume/intensity” bodybuilder, you will get good results by occasionally using higher reps—sometimes </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">much</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> higher—on your leg exercises, so try some training days where you do all of your sets with 20 to 30 reps, or even 40 to 50 reps!</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Three - Back and Biceps</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bent-Over Rows: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Wide-Grip Chins or Pulldowns: 3 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Close-Grip Pulley Rows: 3 sets of 12 to 15 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Curls: 2 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Seated Dumbbell Curls: 2 sets of 8 to 10 reps </span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Incline Dumbbell Curls: 2 sets of 8 to 10 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Concentration Curls: 1 set of 12 to 15 reps (each arm)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">*TIPS: Since the back is such a large muscle group, substitute some various cleans, high-pulls, or shrugs (with either barbell or dumbbell) on some training days. Make sure that you utilize the same amount of intensity here as on days one and two.</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The Sum of Part One</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Originally I was going to just write one essay where I outlined all six of the bodybuilding types—three “types” and two “subsets” for each type—and how and why each particular bodybuilder should train. This has already gone on for over 2,500 words, and so I have decided to divide this into </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">three</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> different parts. Part Two will be on the “Intensity Bodybuilder” and will cover the “intensity/volume” bodybuilder and the “intensity/frequency” bodybuilder. Part Three will be on the “Frequency Bodybuilder,” and will once again include how the two subsets within that type should train.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I hope, after you’ve read all three parts, you will begin to get a more holistic, integral vision of what hypertrophy training possibly entails. However, and I will try to stress this throughout the series, don’t get too caught up in figuring out </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">exactly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> what sort of bodybuilding type you are. A lot of bodybuilders may actually respond to more than just one type of training. It may sound a little odd, but you may actually be both a “volume/intensity” bodybuilder and a “frequency/volume” bodybuilder, or some other combination. </span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Also, in the next couple of parts, I will try to clarify how to apply </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">variety</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> to the training, no matter which type you find yourself to be. In fact, you could actually be a “variety” bodybuilder who thrives on </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">all</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the various kinds of training so long as you change to a different program on a fairly regular basis. Conversely, it’s possible that you are just </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">one</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> type. You may be “only” a “volume/intensity” bodybuilder, for instance, and do best by never deviating from the sort of workouts I explained above for that sort of lifter.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> As just mentioned, this is an attempt in many ways to present what I see as an integral “vision” of how bodybuilders should train—and how different methods of training shouldn’t be “pitted” against one another. I hope, in the next two parts, you will begin to see just how integrative this theory of training attempts to be. Also, to be </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">truly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> integral you would need to incorporate methods of strength training on occasion, as well as other factors that </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">integrate</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with your hypertrophy training, such as diet and other forms of exercise that aren’t resistance training. I will try to post Part Two within the week. Until then, if anyone has any questions about this whole methodology then please feel free to email me or leave a question in the “comments” section below.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> </span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-27686830019075333692024-02-15T12:06:00.002-06:002024-02-15T12:06:32.265-06:00More on 20-Rep Squats and Other High-Rep Breathing Exercises<p><span style="font-size: x-large;"><br /></span></p><span id="docs-internal-guid-460ed978-7fff-5bdc-fb68-88264e8f6ade"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Doing a high rep set of squats or deadlifts with a heavy poundage is one of the toughest, most demanding, most painful, and most brutal things you can do. It is a training principle that has built tons of muscle and it is a training principle that has been endorsed by many of the most knowledgeable and influential writers to ever grace the game. Dr. Ken Leistner, Peary Rader, Dr. Randall J. Strossen, John McCallum, Mark Berry, Joe Hise, Arthur Jones, and Bradley J. Steiner all have written at length about the almost uncanny ability of heavy, high rep leg and back work to transform a bag of bones into a human gorilla. ~Brooks Kubik in </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Dinosaur Training</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (1996 ed.)</span></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk77ej6yz2DhNAPyBhPotONlOaYLempqtZhMAG-Qn1D4I8RpUAS09Ei-hpxTX7MYwm5_PyrycO0JkrNcsRnTvH41YNwe4g_ukBY-vRjJHoiHx6LuP_goQpvFKuGzPEBTHD1GofbnFJDH1ZDT_LxQq3BiLfSBL8WJh2xs-HcuGBz241Pqz7JDz2JjRW8nVN/s600/KevinTolbert.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk77ej6yz2DhNAPyBhPotONlOaYLempqtZhMAG-Qn1D4I8RpUAS09Ei-hpxTX7MYwm5_PyrycO0JkrNcsRnTvH41YNwe4g_ukBY-vRjJHoiHx6LuP_goQpvFKuGzPEBTHD1GofbnFJDH1ZDT_LxQq3BiLfSBL8WJh2xs-HcuGBz241Pqz7JDz2JjRW8nVN/s320/KevinTolbert.jpg" width="256" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Kevin Tolbert (adopted son of Ken Leistner and current head strength coach at Michigan) seen here in his younger days. He was massively strong, and used the sort of workouts described here.</td></tr></tbody></table><br /><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> After my brief essay at the beginning of the month on a basic 20-rep squat program, I thought I would return to the same subject here for some different thoughts and ideas for how you can apply the exercise—and other exercises, as well—to various programs, or perhaps even to a program that you are currently following. In my earlier post, I simply wanted to present you with a basic, result-proven program that you could implement as soon as you wanted. This essay is about incorporating not just squats but other “breathing” exercises into a variety of different training methodologies and regimens.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Lifts </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Other</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> than the Almighty Squat</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Yes, the squat is the king of all exercises, and, yes, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">everyone</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> should include squats in their program, but there are some lifters—and a lot of times these are tall men or women, the very individuals who </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">need</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> high-rep leg and back work more than other ‘builders due to their thinner frame—who simply aren’t built well for high repetition squats. These men (and women) would do better utilizing various high-rep “pulls” or shrugs instead. The squat should still be performed, of course, but it can be for a lower amount of reps.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Here are some of the lifts I would substitute for higher-repetition training instead of the traditional back squat:</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Box Squats</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">. If you are a taller lifter struggling with high-rep back squats, this is the first alternative that I would try. It’s still, of course, a squat, but box squats are an exercise that most lifters find easier to execute due to the plane of motion. With back squats, you more or less sit </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">down</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> whereas with box squats you sit </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">back</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">. If your knees go over your toes, then you probably are not doing this exercise correctly.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Deadlifts</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">. Deadlifts have, ever since the times of J.C. Hise’s days, been the almost universal </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">first alternative</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> to the squat for high-rep leg and back work. If you are, once again, a taller lifter, then you will find this exercise so much easier than the regular back squats—and even much easier than the box squats—that you may never again want to return to the squats.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Shrugs</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">. Believe it or not, Hise’s favorite option for the squat wasn’t the deadlift—although he did do them—but it was the heavy breathing shrug. One option that I’m fond of as a replacement for squats is to actually do a combination </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">deadlift/shrug</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">. Sit each repetition down, and pick it up to deadlift, and at the top of each deadlift, shrug as high as you can, really trying to touch your ears with your traps. This will induce heavy breathing, and provides a better range of motion than either a deadlift or a shrug. It’s also ideal for guys who need more upper body mass than leg mass. While this isn’t a common problem, since most guys have an underdeveloped lower body, and not vice-versa, it isn’t unheard of. This is also a good exercise for female athletes who are trying to gain upper body mass, and have a larger lower body than upper.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Sumo Deficit Deadlifts.</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> In my book, </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">this</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> is the best alternative to the squat or the box squat. In fact, I’ve written more than once that I believe this may be the </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">single best exercise</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> you can do after the squat, high-rep or low-rep, it doesn’t matter. When performed correctly, it turns into a deep squat </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">and</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> a </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">very</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> full range of motion deadlift. And when performed for high-reps, it allows the lifter to really push the amount of weight being used by resting as much as one needs—and taking as many deep breaths as one needs—between reps once you get above ten or so. An option that I like is alternating between workouts of squats and workouts of sumo deficit deads even if you’re naturally built for the squat.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Trap Bar Deadlifts.</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> If you have access to a trap bar—and I understand that not everyone will; </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">I</span><span style="font-style: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> don’t have one, for instance—then the trap bar deadlift is another great alternative. In fact, if you train at a commercial gym, this might be the most feasible alternative to the squat. As with the other deadlift alternatives, really try to go as heavy as you can, understanding that you can rest as much as you need between reps when the reps get really high.</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Hard Training</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Experience has taught me that the majority of trainees won’t ever make the progress they envision for themselves because:</span></span></p><ol style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">They will not train as hard as possible.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">They do not believe a program can be effective if it appears limited in the number of exercises.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">They will not train as hard as possible.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">They lack confidence in their ability to gain muscular strength and size.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">They will not train as hard as possible.</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> ~Dr. Ken Leistner (</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Steel Tip</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, Volume 1, Number 10, October, 1985)</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Heavy and high rep squats and deadlifts WORK. They build enormous levels of strength and can add many, many pounds of muscle to your body. But—and this is a big but—the heavy, high rep work only works if you give it your all. A halfway effort won’t cut it. Going “hard” won’t do the trick. Not even a 90% or 95% effort will get the job done. To make heavy, high rep squats and deadlifts work for you, you have to attack the bar as if your very life depended on it. Nothing less will do. ~Brooks Kubik in </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Dinosaur Training</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I used the above quotes to emphasize how important it is that you train </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">hard</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. Without hard training, heavy, high-rep back and leg training simply won’t work that well. You really </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> need to give it your all.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Workouts that utilize 20-rep squats or other high-rep breathing movements must fit into a “high-intensity” style program. This is not the place, for instance, where you should try to utilize one of my HFT routines. Make sure that you’re using a program that allows you to train incredibly hard and then gives you enough rest before training again. This means you need to use either a full-body program, training </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">probably</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> no more than 2x per week </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">OR</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> you need to use a “full-body split” program, which would allow you to train 3x weekly, but give your lifts some extra rest. If you go the full-body split route, then below is an example of the sort of program that I’m talking about:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Day One (Monday, for example)</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (Sets listed do NOT include warm-up sets - make sure you warm up properly)</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squats: 1x20</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Overhead Presses: 3 sets of 5 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Curls: 4 sets of 5 to 8 reps</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Two (Wednesday)</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Deadlifts: 5 sets of 3 reps (no high-rep, breathing sets for this day)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Weighted Dips: 4 sets of 5 to 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Weighted Chins: 4 to 5 sets of 3 to 5 reps</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Three (Friday)</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Repeat Day One</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> On the following week, the Wednesday workout from the first week would be performed on Monday and Friday, and the Day One workout would be performed only on Wednesday. I like this method, not just because it gives you a little extra variety, but because it allows for a little more rest between the high-rep sets. I think </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">most</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> lifters would make slightly more consistent gains using this method.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you’re a slightly more advanced lifter who needs a little more variety than the above, then another option is to perform a 3-days-per-week, full-body workout but do a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">different</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> workout on each training day. Here is an example—with “replacement” exercises other than squats for your high-rep breathing sets—that might work well:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Day One (Monday)</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (sets listed do NOT include warm-ups)</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sumo Deficit Deadlifts: 1x20</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Cross-Bench Dumbbell Pullovers: 1x20 (perform immediately after your sumo deads; don’t worry about training heavy; simply get a deep stretch on each repetition, and take a deep breath on each rep)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Overhead Presses: 3 to 4 sets of 5 to 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Barbell Curls: 3 to 4 sets of 5 to 8 reps</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Two (Wednesday)</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squats (light): 3 sets of 8 to 10 reps (Do these as more of an “active recovery” movement. You will need the recovery because you’re going to do another heavy, high-rep movement on Friday.)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bench Presses: 3 to 4 sets of 5 to 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Weighted Chins: 3 to 5 sets of 3 to 5 reps</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Three (Friday)</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Deadlift Shrugs: 1x20 (perform these as described above)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bent-Arm Barbell Pullovers: 1x20 (perform these immediately after the Deadlift Shrugs, in the same manner as described for the cross-bench pullovers on Day One)</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Weighted Dips: 3 to 4 sets of 5 to 8 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Power Cleans: 3 to 5 sets of 3 to 5 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Dumbbell Curls: 3 to 5 sets of 5 to 8 reps</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Other Factors</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> One question you sometimes run across is: “How do I breathe when doing the high-rep sets?” They are often called </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">breathing squats</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> for a reason, after all. There are two “schools of thought” here, and both are fine. Writers such as Berry and Rader advised to intentionally take several deep breaths after each rep, especially once your reps started to get about ten. But writers such as Leistner and Arthur Jones didn’t discuss the breathing aspect as much, as they seemed to feel that heavy, high-repetition work </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">naturally</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> promotes deep breathing, so there is no need to force it. Use whatever approach that you feel would be best for you.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Another key, I believe, to making these kinds of workouts </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">really</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> work is to not necessarily limit your reps to 20. There is no reason that you can’t push your reps as high as 30, 40, or even 50 reps, especially once you have the strength to lift with weights heavy enough to make 40 or 50 rep sets worth it.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you want even </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">more</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> information on 20-rep breathing squats, here are a couple of older articles that I posted in years’ past:</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"><a href="https://cssloanstrength.blogspot.com/2019/05/death-sets-ultimate.html" target="_blank">Death Sets Ultimate!</a></span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"><a href="https://cssloanstrength.blogspot.com/2014/01/revisiting-20-rep-squat-program.html" target="_blank">Revisiting the 20-Rep Squat Program</a></span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> And, as always, if anyone has any questions, please feel free to email me or leave them in the comments section below. Right now, I must admit that I am decidedly behind in answering emails (or questions on my FB page), but I do </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">eventually</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> get around to responding. Until my next post, train hard, heavy, and have a good time doing it!</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-60136541601079366842024-02-12T16:36:00.001-06:002024-02-12T16:36:13.833-06:00STOP DOING SPLIT WORKOUTS!<p><span style="font-size: x-large;"><br /></span></p><span id="docs-internal-guid-c43b11eb-7fff-cc80-58e8-5bae9e90e411"><h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">How Old-Time Lifters and Bodybuilders SLOWLY Worked Up to Using Split Workouts -<br /></span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">How </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">They</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> Utilized Them and How YOU Should Use Them</span></span></h1><div><span style="font-size: x-large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUHbrW_mCxgg1EEJFLE-ZW61ovIz-cl6Uxww51lx7KsOCETDPKaXglvdpSyp0iTS7YQVX8JNySEpKx6uFgKYyXCV8wwKWpbRpXFhHdGg8eLWdbLW8JEPMOAGglEEthY0MjZBPwfJnKs25Z1zsKfyJ0HBfolwj_2JFPDtjrfbK56M4y52tMkI1PdcZnlR_3/s1280/Bill.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUHbrW_mCxgg1EEJFLE-ZW61ovIz-cl6Uxww51lx7KsOCETDPKaXglvdpSyp0iTS7YQVX8JNySEpKx6uFgKYyXCV8wwKWpbRpXFhHdGg8eLWdbLW8JEPMOAGglEEthY0MjZBPwfJnKs25Z1zsKfyJ0HBfolwj_2JFPDtjrfbK56M4y52tMkI1PdcZnlR_3/s320/Bill.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Bill Pearl was one of the greatest bodybuilders who ever lived, and he rarely used anything more than a "2-way" split program.</td></tr></tbody></table><br /><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></span></div><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If you’re new to training, always start with full-body workouts.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I say this because I see WAY too many split workout programs being recommended on the internet for “average” or even “beginner” trainees. I write “trainees” because I understand that these guys aren’t </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">lifters</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> per se, and the kind of results they are after are probably not what the average reader of my blog is after. None-the-less, I have a feeling that the majority of lifters that read my blog probably do a lot of split workouts, too, where you just </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">might</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be better off performing a full-body program instead.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Now—and I must make myself crystal clear on this point—split workouts are not “bad.” They simply need to be utilized correctly. I have plenty of split workouts here at </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Integral Strength</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, and I’ve written about a LOT of split workouts in my articles for the major muscle magazines over the decades. But they are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">not</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> what the lifter who is just starting out needs to use.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I started thinking about all of this because, a couple of days ago, I happened to read an article—and God help us with some of these “experts” writing all of these downright crappy training pieces on the internet—where the author of the article recommended that trainees </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">over 50 who are just starting out(!)</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> perform a friggin’ </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">5-way bodypart split</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> for building muscle. You know, to make sure the older trainee has “recovered.” (Insert massive eye-roll.)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> To quote the late, decidedly damn great George Turner: “What the hell has happened to bodybuilding in America?”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I don’t care who you are—not the age, the gender, the amount of years you may have spent doing other “athletic” activities—if you’re just starting to lift, then you need to do a full-body workout, and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">slowly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> work up to a split program.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Don’t get me wrong. Not starting off with full-body workouts has always been a “problem” for the bodybuilding, strength-building world ever since I first walked into a commercial gym in the late ‘80s. But even then, most of the split programs were either two-way bodypart splits—typically an upper-body day and a lower-body day, or a “push” day and a “pull” day—or, at the most, a 3-way split. But there is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">no way in hell</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that you would have ever seen a new lifter training only one-bodypart-per-day, and taking off an entire week before training again.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Old-school bodybuilders, powerlifters, and strongmen always started off with a full-body training program and slowly worked up to a multi-bodypart split. Heck, some of the powerlifters and strongmen all the way up to the ‘80s never did anything other than full-body workouts, even guys with years and years of training under their belts. They had found a system that worked, and worked quite well. Sometimes, if it ain't broke, don’t fix it, as the saying goes.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> To train the way of the classical bodybuilder, do this: First, start with a full-body program and train just two-days-per-week. If you haven’t guessed it, then this would be a great time to implement a 20-rep squat program, for instance, like the one I just wrote about in my last post. After you have trained this way for somewhere between 2 to 3 months, switch over to a 3-days-per-week program.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> You can utilize a host of different full-body workouts. One of the best to use at this point is a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">heavy-light-medium program</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. I have several essays and articles here at </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IS</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> on just this method of training. But that is just one option. If you’re more interested in building muscle than just strength, you can opt for an old-school bodybuilding routine such as the ones used by Marvin Eder or Clancy Ross, both lifters who almost never used any other kind of method. Eder was using full-body workouts even when he was arguably </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">the strongest man on the planet</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">; so much for them being only for beginners.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> How long should you stick with a full-body workout before switching over to a split program? The answer varies, but I would say </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">years</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. At the very least, old-school methodology would say to train for at least a year on a full-body program before switching to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">any</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> sort of split program. For instance, if you use a H-L-M program, you could do it for years on end because of the variety that’s built into it, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">but</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> even if you only used it for one year, you would learn a lot more about how your particular body responds to volume, various exercises, and some more subtle aspects of strength training than you would if you switched over to a split workout after only three months of training.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Also, you should NEVER switch from full-body training until you’ve built a solid foundation of strength and muscle mass. You may complain. I get it. You’ve been “lifting” for months, maybe even years, but if you haven’t built, as just mentioned, a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">solid base</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of strength and/or muscle, you’re </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">still</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a beginner.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> For most old-school bodybuilders, they only opted for split workouts once they were almost </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">forced </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">to switch. Once they were training for 3 hours-at-a-time, 3-days-per-week, they knew that they could benefit from a split program. And their first split programs were </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">always</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> two-way splits. And as with those bodybuilders I knew from the ‘80s, the splits were </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">typically</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> upper-body/lower-body splits or push/pull splits, but this wasn’t always the case. Some old-school bodybuilders just put the exercises together that they felt worked best for them. And in fact they </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">knew</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that those exercises worked best together from all of their years of full-body training!</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> A lot of old-school bodybuilders never moved past a two-way split. In fact, for the vast majority of classic bodybuilders this is exactly what they did. Just look at the programs of Bill Pearl or, heck, even Arnold from the ‘70s. Those guys were perfectly content with a two-way bodypart split for the entirety of their careers.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Eventually, after another few years of two-way splits, a bodybuilder might increase to a 3-way split. This was exactly the kind of workouts that were popular when I first started training. You would have been hard-pressed in the ‘80s to read a popular bodybuilder’s training program where he or she didn’t use a 3-on/1-off program or a 6-on/1-off program with his body split 3 ways. Once again, the typical split was either a push/pull/legs regimen where you trained chest, shoulders, and triceps together, followed by back and biceps, and then the entire lower body on the third day; or they followed an “antagonistic” split where one day was chest and back, one day was shoulders, biceps, and triceps, and then the other day was, once again, legs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> It wasn’t until the ‘90s when you saw a lot of bodybuilders begin to use 4, 5, or even </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">6-way</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> splits. In the mid ‘90s, as I’ve mentioned before on this blog, I got great results from using a 5-way split. Day 1 was chest, day 2 was back, day 3 was legs, day 4 was shoulders, and day 5 was arms; I threw in random, but more frequent, calf and ab work whenever I felt like it. But at the time, I already had </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">many years</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of training under my belt. And even then I didn’t stick with it for too long. Eventually, I discovered—especially once I was serious about my powerlifting career—that I needed more frequent training utilizing more bodyparts at each workout. During the entire time I competed in powerlifting—where I eventually squatted and deadlifted 3 and a ½ times my bodyweight in competition—I </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">only</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> used either full-body workouts or two-way split workouts. They simply produced the best results.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> And they </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">still</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> produce the best results. So please beware any author or “trainer” who EVER suggests otherwise.</span></span></p><span style="font-size: x-large;"><br /></span><br /></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com3tag:blogger.com,1999:blog-3211346126539007570.post-83855348548575246472024-02-02T12:21:00.000-06:002024-02-02T12:21:08.029-06:00Old School Hypertrophy: The 20-Rep Squat Program<h1 style="text-align: center;"><span style="font-size: x-large;"> <span style="font-family: Arial, sans-serif;"><span style="white-space-collapse: preserve;">The "Original" Rapid Mass-Gaining Regimen</span></span></span></h1><div><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsnfNR3-VrIQZVMdOCxfgh39gvzaJDDkU6yPP0A3kqcT55V3reiX2XlwYmOrtQOCUGMiW_db1ib-QqhsvEbLYegPqdB1kW4sGnVAFMWTS8h5OU0UHH1FOiDxwDIKKFin9wTONqF88hl_r78k2wX-JgOfTFkJFh3vzelO14SvwJnhAbHDdgchG5KvhFIPC3/s348/982c7-bb4a5-one.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="348" data-original-width="203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsnfNR3-VrIQZVMdOCxfgh39gvzaJDDkU6yPP0A3kqcT55V3reiX2XlwYmOrtQOCUGMiW_db1ib-QqhsvEbLYegPqdB1kW4sGnVAFMWTS8h5OU0UHH1FOiDxwDIKKFin9wTONqF88hl_r78k2wX-JgOfTFkJFh3vzelO14SvwJnhAbHDdgchG5KvhFIPC3/s320/982c7-bb4a5-one.jpg" width="187" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A picture of a young Ken Leistner, one of the modern "popularizers" of 20-rep programs such as the one below. </td></tr></tbody></table><br /></span></span></div><span id="docs-internal-guid-e391f330-7fff-9070-f2a0-fda11a88a4bb"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> When writing my “Old School is Still the Best… and Always Will Be” essay, I mentioned that I would begin to write regular programs on various </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> training regimens. And even though it wasn’t that long ago that I wrote about a 20-rep squat program (in a post a few months back on power rack training), and even though several of my articles/posts have mentioned 20-rep squat programs, I still thought that this would be the best program to begin any series on old-school muscle-building.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The 20-rep squat program is the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">original</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> mass-builder. Before steroids even came onto the scene, a couple of men named J.C. Hise—who first used the program to great success—and Mark Berry—who first wrote about the program—made this form of training </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">the</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> method for packing on muscle mass in a fashion never seen before. And I’m not sure if it’s improved much since.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Of course, if you’re just now starting on a program—or if you’re getting back into training after an extended layoff—you’re probably not thinking about squats and “leg training.” You’re thinking about packing on muscle on the chest, the shoulders, and the arms; you know, the “showy” muscles that you want the world to see. But, the thing is, heavy squats—particularly high-rep, “breathing” squats—will pack on mass in your shoulder girdle, torso, back, and arms like nothing else. The aforementioned Mark Berry had this to say in the 1930s:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“Experience has been proven beyond any doubt that the most certain means of expanding the chest is through the medium of strenuous leg exercise, and it has likewise been the experience of those that have tried out this theory that improvement of the shoulders and arms will in time follow when the standard of the legs and torso has been raised.” (Berry, 1933)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Here is what Randall J. Strossen also had to say about Berry in his book “Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks” just so you will understand the extent of Berry’s influence:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">With the aid of squat racks, a number of Mark Berry’s students in the 1930s used heavy, flat-footed squats. By working up to weights in the 300 to 500-pound range, they started to gain muscular bodyweight at previously unheard of rates. The gains in this period that resulted from these methods were so conspicuous that Mark Berry was said to have ushered in a “new era” as a result of his emphasis upon intensive training of the body’s largest muscle groups. The Milo publications were filled with dramatic success stories based on these methods.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Here is a program you can use for the next 8 weeks or so (6 weeks at minimum; 12 weeks at the longest) that will work wonders for anyone starting their muscle-building journey, or returning to it after a layoff. It’s also great even for “advanced” lifters who need to get “back-to-the-basics” after an extended amount of time doing split workouts, multiple sets of multiple reps, or any other form of high-volume training.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Perform the following workout twice each week on non-consecutive days, taking two days off after the first workout, and three days off after the 2nd. If you like to train during the week, and not train on the weekends, then Monday and Thursday will probably work best. If you like to train at least one day on the weekend—either Saturday or Sunday, doesn’t matter—then train either Saturday and Tuesday, or Sunday and Wednesday. When performing programs similar to this one, I, for instance, always liked to train on Sundays and Wednesdays. Sundays were good because I felt like it was a great way to end my weekend, and prepare myself for the coming week. By getting a hard session in on Sunday evening, I felt as if I could tackle my work on Monday morning with relative ease. And then I liked training on Wednesdays, because it was a perfect way to “split” the middle of my work week. Just make sure that you pick two days, as well, that will be easy for you to stick with.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Old-School Hypertrophy Program</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">:</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Squats: 1 set of 20 reps. The general “consensus” when using the traditional 20-rep program is to pick a weight (after warm-ups, of course) that you would typically use for a set of 10 reps. Now do 20! Here is what Randall Strossen wrote in </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; text-wrap: wrap; vertical-align: baseline;">Super Squats</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">: “The first approach to 20 reps squats is simple. First, load the bar with what you normally use for 10 reps. Now, do 20 reps—no kidding. Second, every single workout, add 5 pounds to the bar. These two elements are what separates the men from the boys and produces results, by simultaneously embracing the two cardinal principles in weight training: overload and progressive resistance.”</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">“Light” Dumbbell Pullovers: 1 set of 20 reps. Do these immediately after your squats—or as soon as you’ve recovered enough to handle them. Don’t use a weight that is too heavy. Simply get a deep stretch on every repetition, and take a deep breath as you lower the weight on each rep.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Dips: 2 to 3 sets of 5 to 8 reps. Warm up with either another exercise or, if you’re strong on dips, do a warm up set or two with your bodyweight, then add poundage for your “work” sets. Start off with only 2 sets, then increase to 3 after a few weeks on the program. Stop each set about a rep shy of failure, always leaving a little something “in the tank” so to speak.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Chins: 2 to 3 sets of max or “near max” reps. If you can do at least 8 reps on each set, then use a weight belt to add additional weight for the exercise. Perform this exercise in an “underhand” fashion so that you get a total workout of the back, lats, </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">and</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> the biceps.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">One-Arm Dumbbell Overhead Presses: 2 to 3 sets (each arm) of 5 to 8 reps.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Farmer’s Walks: For this exercise, mix it up by sometimes performing farmer’s walks with both hands, and sometimes by just using one hand, and then switching hands midway through your “set.” A good distance is about 20 to 30 yards. Use a weight that makes this one tough!</span></span></p></li></ul><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> After a few weeks on this program, feel free to start adding exercises. You could add barbell curls one week, followed by some sort of “quick lift” the next (think power cleans or power snatches), and then either a rowing movement or a deadlift movement the week or two after that.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Eat plenty of food, as well. Don’t make it too complicated. Just make sure you’re eating 4 or 5 “hearty” meals each day that have plenty of protein, good fat, and carbohydrates. You need it all if you’re really trying to pack on the muscle mass. If you can’t eat enough food, then consume one or two protein/mass-gaining shakes in addition to a couple of meals. But don’t force it. As you follow the program, your hunger will naturally increase.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Every few days (or at least each week), I plan on posting a different </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> program, so stay tuned!</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-87188087758619048002024-01-31T13:15:00.002-06:002024-01-31T13:15:44.506-06:00Old School is Still the Best... And Always Will Be!<h1 style="text-align: center;"><span style="font-size: x-large;"> </span></h1><h1 style="text-align: center;"><span style="font-family: Arial, sans-serif; font-weight: 700; text-align: center; white-space-collapse: preserve;"><span style="font-size: x-large;">Old School Lifting, Training, and Eating are Still the Most Optimal Methods and Don’t Listen to Anyone Who Tells You Otherwise!</span></span></h1><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4547toGHgQxc1QlcFsVfG4G4DufKlGqee8GXjsYCmJtob0N0lInxUKKzWun4rtdo1zn8GlpGuAlzmZmmQ0Rj4bgEep-Hn01ZJyxAhGewNyy0DTr0PxXUPxJ5LLOvuPrk716sHxLvyw9NA30elVCv_F_wy3KZQQcce1TnkN1nG9JHN8LOiDyWziY7FpGLR/s400/ederm.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: x-large;"><img border="0" data-original-height="400" data-original-width="273" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4547toGHgQxc1QlcFsVfG4G4DufKlGqee8GXjsYCmJtob0N0lInxUKKzWun4rtdo1zn8GlpGuAlzmZmmQ0Rj4bgEep-Hn01ZJyxAhGewNyy0DTr0PxXUPxJ5LLOvuPrk716sHxLvyw9NA30elVCv_F_wy3KZQQcce1TnkN1nG9JHN8LOiDyWziY7FpGLR/s320/ederm.jpg" width="218" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;">Marvin Eder, my favorite old school bodybuilder/strength athlete.</span></td></tr></tbody></table><span style="font-size: x-large;"><br /><span style="font-family: Arial, sans-serif; font-weight: 700; text-align: center; white-space-collapse: preserve;"><br /></span></span></div><span id="docs-internal-guid-96b232d7-7fff-2b89-996d-4f6bddedfdfe"><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> I like “old school” things.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I train at a dojo in the town that I live in that is the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">only</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> old school dojo I could find. The others around aren’t really dojos but are what are commonly called “McDojos”—they cater to the masses, and are a great after-school activity for your kid, or for your Grandma who wants to “get in shape.” The dojo that I practice at often has to mop the blood off the floor after class, and is run by a 70-year old, 5’4” black man who can still whip men twice his size and half his age. He runs it like a dictatorship, as any </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">good</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> dojo must be run. So, yeah, it’s </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, and I like old school things.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I go to a Slavic-style Orthodox Church. It’s as </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> as religion can get. I had a friend of mind, a German Catholic fella by the name of Richard (pronounced “Rick-ard” in German) who would occasionally introduce himself and me to people we met. His introduction usually went something such as this (imagine a thick, south German accent): “Hello, I’m Rick-ard. I’m Catholic. This is my friend Chris. He is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old-school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Catholic.” That’s right. I decided, once-upon-a-time, that, if I was going to be a Christian, I might as well find the oldest form of Christianity still in existence on this earth. So, yeah, it’s </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, and I like old school things.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> In a former life, I worked as an engineer. I had a manager, Martin, who was most decidedly </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">old school</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, and he was the best manager I ever had at </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">any</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> job. (I can say that now that I work for myself, write as a job, and do not have a manager whatsoever.) He once proudly told me, and anyone else who might have been listening in the office, that a man only needs to drink four things in his entire life. In fact, he was quite adamant that any man worth his weight—you know, any </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">real</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> man—would never drink anything in his life other than water, coffee (black only, of course), whiskey, and/or beer. So, yeah, he was as old school as old school could get, but I like old school things.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> And I suppose when it comes to lifting, I’ve </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">always</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> been old school. I first started reading muscle magazines sometime around the time that my father bought me one of those old DP, concrete-filled weight sets—which means it was probably ‘86 or ‘87—and, from the start, I enjoyed reading about old-school, classic bodybuilders or bodybuilders that still trained the way a lot of the “golden era” bodybuilders had trained; since it was the mid to late ‘80s, there were still a lot of those bodybuilders around.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> From the time I started writing for bodybuilding magazines in ‘93—I sold my first article when I was 20 years old—I have always written about old school bodybuilders and their old school methods. It’s what I still enjoy writing about to this very day, 30 years later. Which brings us around to what you’re now reading, all things come full circle.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The Current State of Things</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> I have, for the last couple of years, tried to keep up a little more with what’s happening in the world of powerlifting, bodybuilding, and other lifting sports. And I have tried to read some articles from newer writers, and I have watched more than my fair share of internet videos from “celebrity trainers” or “fitness influencers” just to get a feel for how people are lifting and training these days, and for what the current “fads” in training are at this time in lifting history, whether it’s for hypertrophy, pure strength, or a combination of both. Don’t worry, there will always be fads. That’s not a problem. Fads, after all, come and go. That is their nature. The problem is when certain methods of training, lifting, or even eating are almost entirely forgotten—until they are usually “discovered” again by some future generation.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> For the longest time, I simply stopped reading </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">anything</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> new. I didn’t read a single bodybuilding magazine—either online or in print—and I didn’t read any books or watch any videos online about training. My reasoning was that I had read about everything, I had seen every form of training, and I had </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">used</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> pretty much every form of training under the sun. And since there’s nothing new under that sun, to paraphrase the popular saying, I figured there was nothing more, not really, for me to read or listen about. Instead, I just trained myself and wrote about the various methods that I had learned over the years, and still used. (Don’t get me wrong, I still read quite a bit about training, but it was all about methods and lifters from </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">before I was born</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.) But, at some point, I decided that it was time to start reading the latest in training again. And since one way that younger lifters now get information—and for some it is, unfortunately, the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">only</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> way—is through watching videos, I decided that I would try to find some popular YouTubers (or whatever the hell they’re called) in the field of muscle-building and strength-training. There </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> some good information out there, but I see two problems in much of the material that can be found on social media, or YouTube, or other popular internet sites for bodybuilders and lifters. 1. There are way too many videos (and perhaps articles) that just repeat the same information, and don’t offer anything really new, which means that a lot of lifters don’t get around to watching (or reading) the good stuff that </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> available. And 2. A lot of the information, even the “good” stuff, seems to be too “circular” in nature. By this, I mean that quite a few of the popular influencers seem to repeat what other influencers say or do, and the more that this is done, the more insular the information becomes, and, in the end, it’s why we forget about certain methodologies and/or certain methods fall to the side. (This 2nd point happens so much that people simply no longer know what they don’t know.)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> In order to combat this, I plan on writing quite a few posts this year that are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">all</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> on old-school methods of training and eating, whether it’s for hypertrophy, strength, or both. And although this is just a small drop in a much, much larger body of water, it can be helpful for those of you who </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> read it. Much of the problem in the lifting world currently is the fact that too many people read or listen to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">way</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> too much information, and don’t simply “get back to the basics” of old school eating and training. However, even when lifters </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> decide to take this advice, they may Google “old school training” or “classic bodybuilding” or something similar, and just end up with bad information on the very subjects that I’m writing about here, so be careful where you get your information.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Old School Training</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The “best” forms of training are ones that have stood the test of time. If you want to get big, then you can’t go wrong with a full-body workout program that focuses on the basics for a few sets of moderate reps on a handful of exercises. If you want to get strong, then you can’t go wrong with heavy neural training for multiple sets of really low reps. And if you want to get big and strong, you simply need to do a combination of both of the above things. As Pavel Tsatsouline says, if you get a pump with heavy weights, you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">will</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> get bigger—not to mention much stronger.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If you are new to training, and want to simply get as big as you can as quickly as possible, then pick a handful of exercises, train two to three days-per-week, and limit each exercise to 2 or (at the most) 3 sets for somewhere between 5 to 8 reps. Even better, make one of the exercises the classic 20-rep breathing squat, and you have about as surefire a method as you will ever find for building muscle—all of it very old school.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> I’m not going to get into details of specific routines for this essay, but just mentioned the above paragraph because it shows how simple and basic old school lifting should be. Of course, simple doesn’t mean easy, but you get the point. In most of my upcoming posts, I will outline the best old school methods of training. Until then, train hard and, most importantly, be consistent. Consistency trumps all else.</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-22893790821826602182024-01-19T10:46:00.000-06:002024-01-19T10:46:07.881-06:00WINTER IS UPON US<p><span style="font-size: x-large;"> </span></p><span id="docs-internal-guid-2da7bb91-7fff-1577-d0fe-b54b4f6e6bba"><h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Training During the Coldest Months of the Year</span></span></h1><div><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioiIJfy_1MBrpt6yIgfZlZFMn5gvQyvp47BTSPoHDPOpPyH6vlxxVSk2fyKF__bWO1vaTAW2jlhiZ0N2GOTSN17etj7ZXLpCKA5OvujVyV2fgoRh3aqqeSmH1NcVQCZIR9RblDrH7xnzHmPQ2-EHYGsSlJjdGVemcFCvLbv958t0YqAPJ-n8PRFYEVtYzn/s4032/homegym.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioiIJfy_1MBrpt6yIgfZlZFMn5gvQyvp47BTSPoHDPOpPyH6vlxxVSk2fyKF__bWO1vaTAW2jlhiZ0N2GOTSN17etj7ZXLpCKA5OvujVyV2fgoRh3aqqeSmH1NcVQCZIR9RblDrH7xnzHmPQ2-EHYGsSlJjdGVemcFCvLbv958t0YqAPJ-n8PRFYEVtYzn/s320/homegym.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My garage gym, where I train no matter the weather.</td></tr></tbody></table><br /></span></div><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Okay, so a couple of mornings ago, when I started writing this, I </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">was</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> going to write—or, at the very least, I had every intention to—the 3rd part of my current “New Year Resolution” series, the latest being on fat loss (or at least it </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">will</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be when I get around to writing it). But, with the weather being 12 degrees outside as I sat down to my keyboard and started writing, and with much of the country that cold—or even colder—I have instead opted to write a piece on </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">training in the winter</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. Which is what you are now staring at, so I hope you find it informative, or, at the very least, somewhat interesting if not entertaining.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> A few months ago in early October, about two or three weeks after the start of the Fall season, I wrote an essay on training in the fall. So, with winter </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">most definitely</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> upon us, I thought I’d do much the same for our current season…</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Now it must be said, first and foremost, that this essay is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">not</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, for the most part, for those of you who only plan on training in a heated, temperature-regulated facility such as, you know, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">a gym</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> during the winter months. Don’t get me wrong; some of the following advice does apply to average gym-goers, but even if you train at a gym part of the time, I would encourage you to do some training out-of-doors at least </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">some</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the time, no matter the weather—heat or cold, whether arcticly frigid or tropically hot, just get outside and train.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I happen to enjoy training outside even when it’s wintry and glacial—not that “glacial” actually occurs in Alabama, don’t get me wrong, but we southerners </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">think</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> it’s glacial, or at least frigid and icy-cold when the thermostat drops below 32 degrees fahrenheit. Of course, there </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">are</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> some very occasional exceptions, such as the last couple mornings and, well, pretty much all day on Tuesday of this week when it didn’t even get above freezing, which is a rarity in the Deep South—the city I live in, for instance, recorded its </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">coldest day on record</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that day, just to give you an idea of how abnormal it was. Anyway, even though I’m not necessarily a “fan” of winter, I really do enjoy training outside even when it </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> truly frigid. In fact, I’ve had some of the best workouts of my life in cold weather. I remember quite clearly the very first time that I deadlifted over 550 pounds because it was in the single digits outside,and none of my workout partners wanted to train as we typically did (in my garage), although I did manage to get my workout partner Puddin’ to at least show up, although he pretty much spent the entire deadlift session huddled up next to the heater/radiator trying to extract some warmth before gripping the frozen barbell for some heavy pulls. Which brings up the first “problem” for extremely cold training if you’re a powerlifter (or just a “lifter” in general): no gloves. If you’re a powerlifter, you do NOT want to train with a pair of gloves. You </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">don’t</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> use gloves in competition, and, besides, they’re not a good training “tool” anyway, and, in fact, I don’t think anyone has any business ever lifting in gloves. Like </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">ever</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. You want to build a strong grip, strong hands, and calluses that make lifting rough barbells a breeze, and you can’t do that if you train with gloves. But it does make cold training a little uncomfortable when it’s below freezing and the barbells, dumbbells, kettlebells, and whatnot feel as if they are frozen solid when you put your hands around them. What Puddin’ and I did on that particularly cold day a couple of decades ago was to place my radiator close to our deadlift bar for about a half-hour, and warm it up just enough so that the bar was at least tolerable when callused fingers wrapped around knurled barbell. The other thing you can do here is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">wear gloves between sets</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> but take them off as soon as you do your lift (If you can’t even handle that, then perhaps serious, hardcore strength and power training simply isn’t for you.)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Cold bars aside, there are some other preventive measures you need to take before training in the icy air. The foremost thing is to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">warm up properly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. Colder muscles are much more susceptible to injury—sprains, strains, and tears are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">all</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> more likely if your body isn’t properly warmed up. So if you’re going to train in cold temperatures—it doesn’t have to be below freezing; it can be in the 40s and 50s even—make sure you do a thorough warm-up. Do some </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">light</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> stretching, and then, if you’re going to train heavy, take your time ramping up to a really heavy weight.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Without looking back over my workout log from all those years ago, I can tell you almost exactly the kind of ramps I would have done when I hit that single-digit temperature, 550 lb deadlift. In all likelihood, the sets looked something such as this:</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">135x5 reps</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">225x5 </span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">250x5</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">275x5</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">305x3</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">340x3</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">365x2</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">400x2</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">430x1</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">450x1</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">475x1</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">520x1</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">550x1</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Which makes for 12 sets </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">before</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> hitting a max deadlift, but none of the sets were even close to being “tough” so there was little risk of injury from not being properly warmed-up. Even if you’re not capable of lifting that heavy, you should still take your time working up to a max lift, just make smaller “jumps” from set to set as you ramp up in weight.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> No matter what time of the year it is, you need to be squatting each week, picking heavy stuff off the ground each week, pressing heavy weights over your head every week, and dragging or carrying weights or other “odd” implements each and every week. And winter is a great time for doing all of your carrying and dragging out-of-doors. Of course, if you read my post on lifting in the fall, you will know that fall and spring are my favorite times for lifting outdoors, but I do it year-round; I just make some adjustments if it’s either really cold or really hot.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> When it’s cold out, I </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">typically</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> only train outside a lot when the sun is shining. (Technically, I suppose I always train outside, since I train in my garage, and I never leave my garage doors shut when training, but that aside…) And when it’s </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">really</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> cold, I make an adjustment to my typical routine: I do my dragging and carrying work </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">first</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> as opposed to the middle of my workout (typically fall and spring) or at the end of my session (as with summer training).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Now at my age, I also start each session with a long walk to help me warm-up, and this isn’t a necessity for younger lifters, but make sure you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> warm-up well regardless. Once I’m warmed up enough, I then either drag a sled, perform some farmer’s walks, or do a loaded sandbag carry, sometimes even up a hill. The reason I do this first for my winter training is that I like how it warms my body as a whole, not just my joints and muscles for training. I like to feel as if I’m almost working up a sweat when training in the frigid air, or I actually </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> work up a sweat if I have the energy for it.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Another thing I like to do in the winter is more than one form of loaded carry. If I carry the sandbag or do farmer’s walks, then I follow that up with some form of sled dragging. If I do sled dragging first, then I add either sandbag carries or farmer’s walks second. By the time I perform two loaded carries, I’m ready to head into the garage for some more “typical” barbell training.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> When it’s damn-cold outside, but the sun is out, it means that it’s also colder </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">inside</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the garage than out of it, so by performing loaded carries or dragging movements first, I’m warmed up even more for my barbell, dumbbell, or kettlebell movements that follow.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Unless you’re a bit older (like me), then winter is the time for adding weight to the bar </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> one’s body. It is—and always has been, let’s admit it—the season for </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">bulking</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. This means that it’s time for some hard and heavy-as-hell lifting for not just packing on the mass, but for packing on the strength to go along with it. (If you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">are</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> 50 years-of-age or older, then you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">can</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> still use this time for adding on weight, but you need to make sure that the mass you are adding is as </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">lean as possible</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> to aid your cardiovascular health.)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Here’s an </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">example</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> training session to explain what a workout might look like during the cold winter months:</span></span></p><ol style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Farmer’s Walks: Perform 3 or 4 sets for distance. You can also perform these while walking up a hill or while utilizing a thick bar to make it even harder.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sled Drags: Perform 3 or 4 sets for distance. You can do these while either walking backward or forward. Mix it up so that you perform it in a different way at alternating sessions.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Bottom-Position Squats: Ramps of 5s, then 3s, then singles. As I demonstrated above in my frigid deadlift workout, take your time to work up over heavy sets of 5s, then 3s, and, finally, singles until you hit a </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">near max</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> weight.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bottom-Position Bench Presses: Ramps of 5s, 3s, and 1s. Same methodology as the BP squats.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">One-Arm Dumbbell Clean-and-Presses: Ramps of 5s, 3s, and 1s. Same methodology as the previous two exercises. Make sure you give equal thrift to both your left and right arm. For each set, make sure you clean and press it on every repetition. So when you are performing sets of 5 reps, for instance, ensure that you set the dumbbell down on each rep so that you are cleaning each one. The beauty of this exercise is that it takes care of both “picking heavy stuff off the ground” and “pressing heavy stuff over head” in one movement.</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> The above is a good example of the kind of full-body workout you should utilize, but keep in mind that you don’t have to train your entire body at each session, although I do believe that full-body training is, in the mean, the most effective way to train for almost every individual looking for more size and strength.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you prefer more frequent training sessions, but sessions where you train the lifts (or muscle groups) infrequently, then try training on a daily (or near-daily) basis, but do only one </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">carrying</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> or </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">loaded</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> exercise, and only one barbell or dumbbell movement on each day. An example program might be something such as this:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day One</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Farmer’s Walks: 2 to 3 sets for distance</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">One-Arm Overhead Dumbbell Presses: 5 sets of 3 reps. After a couple of warm-up sets, pick a weight where you attempt 5 sets of 3 reps, but only the last set or two should be really difficult.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Two</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Backward Sled Drags: 2 to 3 sets for distance</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Bottom-Position Squats: 5 sets of 3 reps. Same set/rep methodology as Day One.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Three</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Sandbag Carries: 2 to 3 sets for distance</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Flat Barbell Bench Presses: 5 sets of 3 reps</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Day Four</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Off</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Keep in mind that this is just an example. Pick whatever loaded carry and compound exercise that you want. If you follow this example, however, then train for another 3 or 4 days in a row before taking another off day. You can return to some of the same exercises, or pick entirely different ones at that point. It’s entirely up to you. Just make sure to always trade “hard” exercises for other “hard” exercises, and not hard exercises for easy ones.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If I’m honest, though, in the winter I prefer to do more voluminous workouts such as the first example above, as opposed to more frequent, but much less voluminous workouts, which I prefer for the summer months. Once you have warmed up with some loaded carries, I think it’s good to take advantage of that, and utilize 3 or 4 movements in your session that work your entire body. By the time you are finished, you may even feel invigorated by the cold air, and feel even more energized by the workout. In the summer months, when you do the above workout, for instance, you are going to be hot, sweaty, and exhausted—which is also good, I must admit, but we’ll save those benefits for when I write about summer training.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Along with training, make sure you’re eating big during the coldest months of the year. Eat a lot of soups, stews, and “slow-cooker” meals loaded with different meats, starches, and beans. When trying to get big, those are the primary macronutrients that you should be consuming anyway. But they taste particularly good in a hot soup when the weather has plummeted outside, and you’re looking for a dish that’s warm and comforting indoors. Well, it can be both warm and comforting </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> it can be a bulk-builder; don’t forget that. For meat, eat some beef and chicken, of course, but don’t be afraid to include some game meats, and/or some organ cuts—liver tastes much better, for some damn reason, when it’s below freezing outside. For starches, eat plenty of oats, potatoes, and rice. And make sure that you’re eating a lot of beans—black beans, pinto beans, kidney beans, navy beans, chickpeas, you name it; they’re all good sources of carbs, protein, and fiber.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Okay, I suppose that’s enough for this slightly untidy, somewhat rambling post. No matter what form of training you do this winter, or what manner of eating you undertake, make sure they are both geared towards getting </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">big</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. When the spring hits, you can return to more “conventional” methods. We are seasonal creatures, after all, and I think that’s exactly how it should be.</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com1tag:blogger.com,1999:blog-3211346126539007570.post-65544108158279506922024-01-08T23:32:00.002-06:002024-01-08T23:32:56.917-06:00Muscle-Building New Year's Resolutions: Part Two - Training<p><span style="font-size: x-large;"> </span></p><h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="white-space-collapse: preserve;">Muscle-Building Resolutions: <br /></span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Part Two - Training for Mass</span></span></h1><div><span style="font-size: x-large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3o16DL_ENJt2a2yHM4vBDLIfwWh9ZY-ExbC4J1jI8Pkch9wV-OU4H8LFkd7GFyEuKtoXTB3uu9L0h94VdHzw6n9XiNDFVp4y1RyEM89anFf3aOOWo-0Ju2MhVwPLEy-gsY_gW9kq1Meq1YrYxqyo81obQTK0cKJdjE2kMxiC1aiH0FGExiAYBy-peA6IA/s560/sieg-poingg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="560" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3o16DL_ENJt2a2yHM4vBDLIfwWh9ZY-ExbC4J1jI8Pkch9wV-OU4H8LFkd7GFyEuKtoXTB3uu9L0h94VdHzw6n9XiNDFVp4y1RyEM89anFf3aOOWo-0Ju2MhVwPLEy-gsY_gW9kq1Meq1YrYxqyo81obQTK0cKJdjE2kMxiC1aiH0FGExiAYBy-peA6IA/s320/sieg-poingg.jpg" width="232" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Old-time strongman Sieg Klein, who used methods similar to what are recommended in this essay.</td></tr></tbody></table><br /></span></div><div><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> If your New Year’s resolutions involve getting as massive as possible, and you are interested in how to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">eat</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> for muscle mass gain, make sure you read Part One first. If it’s training ideas that you are most in need of for reaching your 2024 goals, however, this is your article. But realize, no matter what training program you get on, you will still need to make sure you are eating big to get big. With that out of the way, on with the training…</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Here are a few tips to help you build as much muscle as possible in the shortest amount of time. While genetics play a large role in determining just how much muscle you can gain, the following tips will ensure that you reach your genetic potential this year.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Tip #1: Try a High-Frequency Training Program</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> When it comes to building both muscle and strength, there are several programs that are effective. (Almost all of the training articles I've penned on this blog are good for building both.) A heavy-light-medium, 3 days-per-week program, for instance, is quite good, as is an upper/lower split program where you train 4 days-per-week.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> For my money, however, nothing—and I mean nothing—beats </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">high-frequency training</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> (HFT for short) for building muscle </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> strength WHEN it's used correctly. (And the operative word is "when"—you can do daily training, multiple-times-per-day for really high reps, and you won't build strength that would amount to much of anything.)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> When I say high-frequency training, I mean </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">high-frequency training</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">! I mean a program that has you training each muscle group between 4 and 6 days-per-week. Anything less than that is not the kind of training that I'm talking about. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> While this kind of training seems “odd” to those that are unaccustomed to it, or have never even heard of it—despite its popularity in some places online and among a lot of elite lifters, it’s not a form of training that you see regularly at any commercial gym—it IS the quickest way to put on muscle mass (and the strength to go along with that muscle mass) when performed correctly.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Each muscle group should be trained on an almost daily basis. Typically the training works best if you train every day for 3 to 5 days in a row, then take a break of one day before repeating. You don't have to be too systematic about it, however. So, if you train 3 days, then take a day off, followed by 5 days, then take a day off, followed by 4 days, then take a day off, and so on and so forth, then that should work out "perfectly." If you want an “example” routine, then check out my “30 Rep Program” or something like Dan John’s “Easy Strength” regimen.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> You can take the day off whenever you feel as if "mentally" you need the break, or you can do something such as what I do: When training this way, I simply take a day off whenever "life" gets in the way. If I come home from work, for instance, and my girlfriend wants to go on a "date night", then I take a day off. If, come the weekend, some friends invite us over for dinner, then I know that's another "life" reason for a relaxing day away from training.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Here's the thing, however: the more often you train, the more often you will NOT want a day away from the gym. In fact, if you take two days off at any time, you'll probably be dying to get your tail back under some big weights. And that’s one of the great benefits of a HFT program when trying to stick with a resolution: it builds consistency better than other forms of lifting, even other forms of lifting that </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">are</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> effective.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Tip #2: Squat a LOT</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> No matter what sort of program you utilize—high frequency, low frequency, or something in between—the cornerstone of every mass-building regimen is the good, ol’ fashioned barbell back squat.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> If you’re the epitome of the 98-pound weakling who’s always getting sand kicked in his face, then you can’t go wrong with the 20-rep squat program. To do a 20-rep squat program, twice each week load the squat rack with a weight that you can only get 10 reps—now do 20! Yes, 20! For the last 10 reps, you will have to take a few deep breaths between each rep—and you’ll be “sucking wind” as if there’s no tomorrow on the last couple reps—and then you’ll collapse on the floor in a heap once the set is complete. (And if this doesn’t happen, you’re not doing it right.)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> As for the rest of the workout, add some overhead presses, some heavy back work, some pullovers, some farmer’s walks, and maybe one other exercise and you’re done. Here’s an example program:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">Monday and Thursday:</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Squats: 2x20 reps</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Pullovers: 2x20 reps</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Overhead Presses: 3x10 reps</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Deadlifts: 2x10 reps</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Bench Presses: 3x10 reps</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Farmer’s Walks: 2 sets for distance</span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> If gaining strength, power, and mass is what you’re after, start off with a 5x5 program twice per week. Work up over 5 progressively heavier sets until you reach a max set of 5 reps. If your max for 5 reps, for example, is 275 pounds, your workout may look like this: 135x5, 185x5, 225x5, 250x5, and 275x5.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> As you get stronger, don’t forget to throw in some heavy triples, doubles, or singles. Also, as you get more advanced, throw in a couple of back-off sets for 8 to 10 reps per set.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Another good method is, once again, to incorporate HFT for squats. Try squatting on a 2-on, 1-off regimen where each day you do ramps on your squats, beginning with sets of 5 reps, then sets of 3 reps, and finishing with a few doubles. It doesn’t have to be </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">too</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> many sets. Something such as this might work well here: Let’s say that you have a max squat of around 315 pounds. Your set/reps could look like 135x5 reps, 175x5 reps, 225x3 reps, 250x3 reps, 275x2 reps for a total of 5 sets. Do this squat workout, and then the next day do the same sort of workout but for lower poundages. You might, for instance, only work up to something such as 135x5, 175x3, 225x2, 250x2 on this 2nd squat workout. Take a day off, then repeat the workout, slowly adding weight, sets, and reps to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">both</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> training days. Eventually, you could even go to a 3-on, 1-off regimen. At first, Day 1 could be heavy, Day 2 light, and Day 3 light before taking your off day. After a while, you could have Day 1 heavy, Day 2 light, and Day 3 moderate. And, of course, if you keep this up for a year or more—occasionally doing a completely different sort of workout during the year—you will eventually be able to squat 4, 5, or even 6 days-in-a-row before taking an off day. As the Bulgarians were fond of saying: “Your body becomes its function.”</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Squatting heavy weights doesn’t mean just doing barbell back squats, either. Make sure you’re getting stronger on front squats, overhead squats, bottom-position squats, box squats, dumbbell squats, goblet squats, and old-fashioned hack squats (performed with a barbell) for good measure.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Tip #3: Pick Heavy Weights Off the Floor</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Each and every training week, you need to be picking </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">something</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> heavy from the ground up. The most obvious exercise (for most people) would be the deadlift, but that’s only one among many. Do some kind of heavy deadlifting once per week, but no more than that. Deadlifting will take its toll on your ability to recover from the workout. Some days do heavy triples, doubles, or singles. Some days utilize a 5x5 program. Throw in some rack deadlifts, some deficit deadlifts, and some trap bar deadlifts occasionally.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> While you should only deadlift once per week, you should do other kinds of pulling movements more frequently. In other words, don’t forget about cleans, power cleans, snatches, and high pulls.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Here’s a sample pulling workout using deadlifts:</span></p><ol style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Deadlifts: 5 progressively heavier sets of 5 reps</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Rack deadlifts: 5 progressively heavier triples</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Power cleans: 5 sets of 2 reps (straight sets—use the same weight on all 5 sets)</span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> And here’s another program (sans deadlifts):</span></p><ol style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">High pulls: 5 progressively heavier sets of doubles</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Power snatches: 5 sets of 3 reps (straight sets)</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Power Holds: 5 sets of 30 second holds (These are simple. Just pick up a heavy barbell using an over/over grip and see how long you can hold the damn thing.)</span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> And, once again, you could alternate between weeks where you do one of the above workouts once-per-week, and other weeks where you perform some HFT pulling workouts. Unlike squats, however, you do NOT want to train the deadlift each-and-every-day, although, I must admit, I have seen it done. I simply don’t recommend it. Instead, you could still deadlift heavy once-each-week, and do other pulling movements on other days. The “quick lifts” such as power cleans, power snatches, and high pulls—whether done with a barbell, dumbbells, or kettlebells—are the best exercises for high-frequency pull sessions.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Tip #4: Press Heavy Weights Over Your Head</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Almost the most neglected aspect of modern-day training is extensive overhead lifting. In fact, I’m going to say it here and now (much to the chagrin of many): if the entire lifting world gave up heavy bench pressing in favor of heavy overhead pressing, the bodybuilding (and athletic) world would be better for it.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Heavy standing barbell presses, dumbbell presses, push presses, clean and presses, and presses with odd objects (kegs, boxes, sandbags, etc.) should be staples of everyone’s programs.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Overhead movements stimulate the entire upper body for growth; they are not just a “shoulder” exercise. Show me a lifter who can put some serious weights over his head, and I’ll show you a seriously massive lifter!</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> One of the great things about overhead movements—unlike flat bench pressing movements, whether dumbbell or barbell—is that you can train them frequently. Here is a sample HFT program for increasing your overhead strength, not to mention it will pack on some serious muscle mass to your entire upper body:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Day One</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Barbell Overhead Presses (strict form): 5 sets of 5, 5, 3, 3, and 2 reps (increasing weight on each set; only the last set of 2 reps should be truly hard)</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">One-Arm Overhead Dumbbell Presses: 5 sets of 3 reps (each arm)</span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Day Two</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Two-Arm Overhead Dumbbell Presses: 5 sets of 5, 5, 3, 3, and 2 reps</span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Day Three</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Barbell Push Presses: 5 sets of 2 reps (increasing weight with each set; only the last set of 2 reps should be difficult). This day should help “prepare” you for the next repeat of the Day One workout. You can even train heavier on this day than on Day One, but the key is to only do doubles as you ramp up to a near-max double. This will ensure that your total workload is manageable. Of course, as you advance you can start increasing the workload on </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">all</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> of the training days.</span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Day Four</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; text-wrap: nowrap; vertical-align: baseline;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Off</span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Tip #5: Drag or Carry Heavy Objects and Implements</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> This tip alone (if it was the only thing that you changed in your training) would have a more profound impact on your physique than you realize. This is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">the</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> most neglected aspect of the average lifter’s program.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> You may have noticed, by this point, that tips #2 through #5 here are what I call the “Big 4.” Anytime that someone comes to me asking advice on training for muscle mass and strength gains, the very first thing I ask them is if they are squatting each week, picking heavy weights off the ground each week, pressing heavy weights overhead each week, and, lastly, if they are dragging or carrying heavy objects each and every week. If I’m lucky, the questioner will be doing one or two of these things already. And every once in a while, someone will actually tell me that they do heavy overhead pressing movements, pulling movements, and squats each week, but never have I had anyone tell me they do all of those things </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> they drag or carry an assortment of different weights and implements.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Dragging and carrying heavy weights has numerous benefits. First, it uses a lot of muscle groups. And the more muscle groups you can use in a workout, the more effective the training session is going to be.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> Second, it increases your body’s recovery capacity. Dragging and carrying heavy loads lacks an eccentric portion of the movement, which means it doesn’t accrue much muscle damage. The end result is that your workload capacity increases without causing soreness, which in turn increases your body’s ability to recover from workout sessions.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> There are all kinds of things that you can drag or carry to fit the bill here. One of the easiest, and most well-known, is the farmer’s walk. Sorry, but there’s nothing simpler than picking up a heavy pair of dumbbells and walking with them. Simple? Yes. Easy? No.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> In addition to the farmer’s walk, don’t forget about tire flips, sled dragging in all of its many guises, and anything else that you can pick up and carry (boxes, sandbags, large stones). If you’ve seen it in a strongman competition, it probably fits the bill.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">In Conclusion</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> If you are serious this New Year about achieving your </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">mass</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> goals, then you need to eat the way I recommended in Part One and train the way that I’ve mentioned here in Part Two. If anyone feels as if there is something I didn’t cover, or if you have any questions about my tips, please leave them in the “comments” section below.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> In the last part of my 2024 “resolutions” series, I will cover fat loss for those of you looking to not just lose weight this year, but to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">look good</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;"> when the weight comes off. Look for the next part in a few days or so. Until then, stay at it.</span></p></span></span></div>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com1tag:blogger.com,1999:blog-3211346126539007570.post-30266012646345565592024-01-03T18:37:00.000-06:002024-01-03T18:37:15.978-06:00Muscle-Building New Year's Resolutions: Part One<h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"> <span style="font-family: Arial, sans-serif; font-weight: 700; text-align: center; white-space-collapse: preserve;">Muscle-Building Resolutions: <br /></span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Part One - Eating for Mass</span></span></h1><div><span style="font-size: x-large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmAGapPYXAYFUGnkIONnEUGSHG2MO852XkN8b1xxb9-WFCIGo-wSVkipufZ5U5XzZGsh9Z9xnmGnrhryErv0Z2M0SwKLkYD02Ztq46nz6H9EPPqdW_6_NpK-Nnnqs9xjWPqhimubGanKEdVqJR-mOUgLLar8z1LG2VFq2_bD6x9kaGrZTHOD_N4UeVWL31/s1080/IMG_20231119_122037.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmAGapPYXAYFUGnkIONnEUGSHG2MO852XkN8b1xxb9-WFCIGo-wSVkipufZ5U5XzZGsh9Z9xnmGnrhryErv0Z2M0SwKLkYD02Ztq46nz6H9EPPqdW_6_NpK-Nnnqs9xjWPqhimubGanKEdVqJR-mOUgLLar8z1LG2VFq2_bD6x9kaGrZTHOD_N4UeVWL31/s320/IMG_20231119_122037.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Garrett Sloan takes his muscle-building diet serious, and the results show.</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></span></div><span id="docs-internal-guid-72ccf97c-7fff-7716-57c2-c467d2675e7a"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> It is, once again, the start of a new year, the time of year—the only time it seems—when the majority of people (at least here in America) make some “serious” resolutions, which usually involves either kicking a habit or getting in better shape. Typically, “losing weight” is the New Year’s resolutions’ raison d’etre. But “losing weight” is really no better of a resolution than “gaining weight” if you’re a bodybuilder or strength athlete. In other words, it’s just too damn vague.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I thought this week and the next, I would post a few “resolutions” articles. This one, quite obviously, is for those of you with the resolution to get big, or get jacked, or get massive, or, well, you get the point. This one is all about building mass for the new year, with the emphasis on developing the proper eating habits for mass-gaining. The second one that I will do later in the week, or early next week, will be on the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">training aspects</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of mass-building. And, lastly, I will do a post on fat-loss to round them out.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Bodybuilders and lifters are unique in that they are one of the few subsets of the American population that actually </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">want</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> to get bigger, but, of course, do it in the “right way.” So here are a couple tips to make your mass-building goals for the new year come true through diet.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Tip #1: Eat some Damn Food</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The first one </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">should</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be obvious, but you wouldn’t imagine the number of emails that I’ve received over the years from readers asking what was wrong with their mass-building program, only to find that a lot of them weren’t even tracking their caloric intake, or were only eating one or two meals-per-day. Now, granted, most of this was just from the fact that they didn’t know better because of how new they were to the entire muscle-building “cosmology” of methods, but others were </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">obviously</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> knowledgeable enough about nutrition that they </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">should</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> have known better. I’ve had folks tell me that they just couldn’t understand why they weren’t gaining muscle while following the Warrior Diet (intermittent fasting’s </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">original</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> diet) or while following a low-carb ketogenic diet (more on carbs shortly). But the truth is that </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">no one</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> is going to gain an appreciable amount of muscle—or any at all—without eating a lot of food.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If you’re trying to gain muscle mass, eat at least 15x your bodyweight in calories on a daily basis. Space those calories evenly throughout the day, so that you are remaining in a constant “anabolic” state. This means that, if you’re 150 lbs, you need to at least eat 2,250 calories each day to ensure you’re gaining muscle. Space your meals out over 4 or 5 meals so that you are consuming around 450 to 550 calories at each meal. Do this consistently and, as long as your training is in order, you’ll begin to see some muscle-building results.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Even better is if you can eat upwards of 20x your bodyweight in calories on a daily basis, just make sure you’re not eating “junk.” The more you CAN eat, the better. But don’t force it. Just slowly add calories and you’ll get there.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Tip #2: Eat Some Carbs</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Carbs are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">not</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your enemy when it comes to building muscle mass; carbs are your friend. The best way to think of carbs is as an </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">energy source</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, which they most assuredly are. The more you train, and just </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">move</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> in general, then the more carbs that you need.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> For the same reason that carbs </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">can</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be bad when trying to lose body fat (more on that in my follow-up piece on fat loss), they are necessary when trying to gain weight. As just mentioned, carbs are your body’s primary source of fuel, and if you don’t give your body its primary source of fuel, it will find other sources to pull from, generally fat but </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">also</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> muscle mass.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Make sure you’re eating enough carbs so that you are in an energy expenditure </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">surplus</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, which means that you also need to expend fewer calories than you consume. If you’re a hardgainer, and you really want to get big quick, don’t make it too complicated. We’re great at complicating things in our modern age, whether it’s training or nutrition (or almost anything else, for that matter). But getting big really shouldn’t be too complicated. Here’s a diet from the book “Super Squats” (published in 1989, but based on the diets and programs of old-school lifters from the ‘30s, ‘40s, ‘50s, and ‘60s) that is still just as effective as any other crap out there today:</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">7AM - Breakfast</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> 3 eggs</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 piece toast</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 glass milk</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">9:30AM - Snack</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">½ sandwich (meat)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 glass of milk</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">12PM - Lunch</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 sandwich (meat)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 sandwich (cheese)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 glass of milk</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 piece fruit (banana, apple, etc.)</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">3PM - Snack</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 egg</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 slice cheese</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 glass of milk</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">6PM - Supper</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">¾ pound of meat</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">2 vegetables</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">2 glasses of milk</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 piece of fruit</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">9PM - Snack</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">¼ pound of cheese</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">2 glasses of milk</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> According to the book, this diet provides approximately 4,500 to 5,000 calories (depending upon type of meat, type of fruit, etc.) and around 250 grams of protein. Here’s some additional advice that Strossen gave in the book when embarking on such an eating regimen: </span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The size of your meals, along with the size and frequency of your snacks, depends on how heavy you are to start with and how quickly you would like to gain weight. You might begin with three basic meals, the milk, and one snack. If your weight gains aren’t satisfactory, increase your milk consumption and your number of snacks. For both your meals and your snacks, stick with basic, wholesome foods… If you focus on healthful food, rather than viewing this as an excuse just to pig out on junk, you will look and feel much better as a result.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you really struggle with gaining weight because you have a hard time eating enough food, make sure you’re getting enough carbohydrates first and foremost, then follow this up with making sure you’re getting enough protein and fat. If you</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> really</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> struggle with getting enough carbs, and overall calories, then try one of these mass-gaining shakes. I actually wrote a recipe for these two shakes almost 30 years ago, in a 1995 issue of </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> entitled “Raw Mass: Your Guide to Getting Huge and Strong.” Here they are:</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The Strawberry Bomber</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">16 ounces milk</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">½ cup nonfat milk powder</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">½ cup fresh strawberries</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">½ cup vanilla ice cream</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Vanilla Protein Drink</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">16 ounces milk</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">2 eggs</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">½ cup nonfat milk powder</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1 banana</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">½ cup vanilla ice cream</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Both of these easy-to-make drinks have around 80 grams of protein and between 1,000 to 1,100 calories. They’re good examples of the sort of mass-gaining shakes you can create even if you’re on a limited budget, or simply don’t have time to make one of your meals. If you have trouble getting them down at first, then simply split the drinks in half. Drink ½ of the shake, and wait a couple of hours, and have the other half—an easy replacement for two meals.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> This should be enough on nutrition. When focused on getting BIG, don’t make your dietary regimen too difficult. Keep it simple. Get enough calories spaced evenly throughout the day, and get enough carbs so that your body won’t try to pull on muscle for extra energy. Make sure you get enough protein, about 1 gram per pound of bodyweight, which won’t be a problem if you take the other advice, or follow a similar diet as the one above.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> In a few days, I will release Part Two, with some advice on </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">training</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> for muscle mass.</span></span></p><span style="font-size: x-large;"><br /><br /><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Sources</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks,” by Randall J. Strossen, Ph.D., published by </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Iron Mind Enterprises</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, copyright 1989</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“Raw Mass: Your Guide to Getting Huge and Strong,” by C.S. Sloan, published in the December, 1995 issue of </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Magazine</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com3tag:blogger.com,1999:blog-3211346126539007570.post-41229291723856938002023-12-21T14:08:00.001-06:002023-12-21T14:08:44.295-06:00Thursday Throwback: REAL High-Intensity Training<p style="text-align: left;"><span style="font-family: arial; font-size: x-large;"><i> If you don't know already, I'm really not a fan of what is commonly called "H.I.T." training, and I'm REALLY not a fan of Mike Mentzer. However, this doesn't mean that I have a problem with H.I.T. training as it was initially conceived. What follows is a post I did around ten years ago that I thought would be good to re-post as a Thursday Throwback, especially since I have noticed a small resurgence of interest in Mentzer.</i></span></p><p style="text-align: center;"><span style="font-family: arial; font-size: x-large;"><b>REAL H.I.T.</b></span></p><p style="text-align: center;"><span style="font-family: arial; font-size: x-large;"><b> <span style="text-align: center;">Make <i>Real</i></span><span style="text-align: center;"> Gains with Brief, Intense Workout Programs</span></b></span></p><p style="text-align: center;"><span style="font-family: arial; font-size: x-large;"><b><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1sIFJMGdGnUAj_pPwfIFouDlRwuFrXvfCHq4-oYlGPFakXWOnYLxriyoF8LycYDYp9NarTJ1dplAisYzvblrnpz1Ne445hx0JHeFHERzj7AdOlvKrsAK9LflgdQW3WZh5NqIDFpl7bdzuFrGgwxETncsVH0VJton7B58FQWH_ay3go7pMSoAxkf6Z7SuO/s350/4ca19028d94ea838969750a4cb922c5e.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="350" data-original-width="348" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1sIFJMGdGnUAj_pPwfIFouDlRwuFrXvfCHq4-oYlGPFakXWOnYLxriyoF8LycYDYp9NarTJ1dplAisYzvblrnpz1Ne445hx0JHeFHERzj7AdOlvKrsAK9LflgdQW3WZh5NqIDFpl7bdzuFrGgwxETncsVH0VJton7B58FQWH_ay3go7pMSoAxkf6Z7SuO/s320/4ca19028d94ea838969750a4cb922c5e.jpg" width="318" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The back of Dorian Yates, probably the best-built ALL TIME of any H.I.T. proponent.</td></tr></tbody></table><br /></b></span></p><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>For years now, high intensity training (commonly referred to as H.I.T.) has been one of the most controversial training methods in the bodybuilding world.<span style="mso-spacerun: yes;"> </span>The proponents of H.I.T. seem to think that it’s the only method capable of truly transforming the “average”, drug-free bodybuilder.<span style="mso-spacerun: yes;"> </span>On the other side you have proponents of <i>volume</i> workouts (one such proponent has been myself) that seem to think that H.I.T. training is the bane of bodybuilding existence.<span style="mso-spacerun: yes;"> </span>So which one is correct?<span style="mso-spacerun: yes;"> </span>Well, I believe that the answer is “both” and “neither.”<span style="mso-spacerun: yes;"> </span>Confused?<span style="mso-spacerun: yes;"> </span>Read on and I’m going to attempt to straighten <i>everything</i> out, and <i>then</i> I’m going to outline some brief, intense workouts that actually do produce real-world results.<o:p></o:p></span></div><h1><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;">The Rise and Fall of H.I.T. Principles<o:p></o:p></span></h1><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>In the beginning of the barbell, strength-training universe—we’re talking early twentieth century—almost all of the physiques and the strength gains were built with fairly brief, fairly intense workouts.<span style="mso-spacerun: yes;"> </span>Old-time strongmen and bodybuilders built their strength and physiques with full-body workouts, commonly performing these workouts in just three days per week.<span style="mso-spacerun: yes;"> </span>Most of the time, they rarely performed more than 3 to 5 sets per bodypart and they kept their repetitions fairly low.<span style="mso-spacerun: yes;"> </span>Over time, they would slowly add sets and exercises to their programs, but they would take their time doing this and they would still perform three-days-per-week, full-body workout sessions.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>This kind of training worked, and worked really well.<span style="mso-spacerun: yes;"> </span>It produced some of the greatest physiques (and strong physiques) of all time.<span style="mso-spacerun: yes;"> </span>Men such as John Grimek, Steve Reeves, and Reg Park trained in this manner.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>In time, the volume grew and grew.<span style="mso-spacerun: yes;"> </span>Split workouts and steroids were introduced to the scene, and it didn’t take long before the brief, hard, intense full-body programs of the old-time lifters was all but gone and forgotten.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Enter the ‘70s, and such men as Arthur Jones, Ellington Darden, Mike Mentzer, and Casey Viator (infamous prodigy of the Colorado Experiment).<span style="mso-spacerun: yes;"> </span>From these men—Jones in particular—H.I.T. arose, preaching such things as full-body workouts (once again), heavy training, minimum sets (usually 3 to 4 per bodypart), and (here is the most important factor of them all) <i>really hard work</i>.<span style="mso-spacerun: yes;"> </span>For the men—and women, I suppose—who decided to take up this form of (new?) training, there was little doubt: these programs worked.<span style="mso-spacerun: yes;"> </span>Gains were made in almost record time for many H.I.T. trainees.<span style="mso-spacerun: yes;"> </span>Brief, intense, full-body workouts were back in vogue.<span style="mso-spacerun: yes;"> </span>(And rightly so.)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>But—as things inevitably do—it all went awry.<span style="mso-spacerun: yes;"> </span>Minimum sets of 3 or 4 began to give way to only <i>one</i> set for each bodypart.<span style="mso-spacerun: yes;"> </span>Full-body, 3-days-per-week workouts gave way to 2-day-per-week workouts where the body was—to make things even worse—split into 2 different sessions.<span style="mso-spacerun: yes;"> </span>(At one point, some H.I.T. proponents even started to preach once-weekly workout sessions, where you would train each bodypart <i>only once every 2 weeks</i>.)<span style="mso-spacerun: yes;"> </span>And leading this charge was Mike Mentzer, preaching the gospel of some crazed, pseudo-intellectual Ayn Rand-esque philosophy of his own making, determined to prove once-and-for-all that his brand of H.I.T. was the only form of training in the muscle-building multi-verse.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Sane, hard, <i>reasonable</i> training had given way to a group of muscle-less H.I.T. enthusiasts whose grasp of reality and the bodybuilding truth of big muscles was anything but sane and reasonable.<span style="mso-spacerun: yes;"> </span>Their form of growing muscles worked in their minds, but did very little in the real world of actually gaining muscle mass.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>But it doesn’t have to be this way.<span style="mso-spacerun: yes;"> </span>The kind of training that worked for the old-time strongmen of the early twentieth century and worked for the early H.I.T. explorers of the 1970s can still work today.<span style="mso-spacerun: yes;"> </span>It’s time to resurrect <i>real</i> high-intensity training.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>The Rules of Real H.I.T.</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>First things first: Many H.I.T. enthusiasts probably won’t approve of what I’m branding “high-intensity.”<span style="mso-spacerun: yes;"> </span>That’s fine with me.<span style="mso-spacerun: yes;"> </span>The training I’m advocating is for guys (and gals) who actually want to grow big and strong, not just sit around and talk about it.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>What follows are the “rules” for my brand of high-intensity training.<span style="mso-spacerun: yes;"> </span>Take these rules seriously or don’t grow muscles at your own peril.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Rule #1: Perform Full-Body Workouts</b>.<span style="mso-spacerun: yes;"> </span>For some time now, I’ve been touting the efficacy of full-body workouts.<span style="mso-spacerun: yes;"> </span>When performed properly, there is simply nothing like them when it comes to producing real-world results in terms of both muscle mass and strength gains.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Rule #2: Perform Basic, Compound Movements</b>.<span style="mso-spacerun: yes;"> </span>For full-body workouts to be effective, you have to choose the correct exercises.<span style="mso-spacerun: yes;"> </span>Dumbbell curls, sissy squats, and push-ups are not going to cut it.<span style="mso-spacerun: yes;"> </span>Instead, you need squats, deadlifts, chins, bench presses, overhead presses, rows, cleans, snatches, barbell curls; well, you get the picture.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Rule #3: Keep the Reps Fairly Low</b>.<span style="mso-spacerun: yes;"> </span>In other words, you need to train <i>friggin’ heavy</i>.<span style="mso-spacerun: yes;"> </span>Sets of 10 to 12 reps—or worse, sets of 20 reps like a lot of H.I.T. proponents recommend—are not going to get the job done.<span style="mso-spacerun: yes;"> </span>Sets of 5 to 8 reps—and occasionally lower—need to be staples of your training.<span style="mso-spacerun: yes;"> </span>(Save the high-rep stuff for one or two sets at the end of the workout.)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Rule #3: Utilize a Limited Number of Exercises</b>.<span style="mso-spacerun: yes;"> </span>You really don’t need more than 3 to 5 exercises per workout to get your muscles growing.<span style="mso-spacerun: yes;"> </span>Workout routines that utilize more than this—even if they’re not H.I.T. workouts—are overkill.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The program presented here will have you doing 3 exercises per workout, plus a <i>finishing</i> movement at the end of the session.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Rule #4: Train Frequently Enough to Elicit Gains</b>.<span style="mso-spacerun: yes;"> </span>One of the good things about Jones’s programs in the ‘70s was that he had his lifters train their entire bodies three days each week.<span style="mso-spacerun: yes;"> </span><i>That’s</i> frequently enough to elicit gains.<span style="mso-spacerun: yes;"> </span>When training all-out, I like to rotate between weeks with 3 days of training and weeks with 2 days of training.<o:p></o:p></span></div><h1><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;">Real H.I.T. Mass-Building<o:p></o:p></span></h1><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>I think you’ve been reading long enough.<span style="mso-spacerun: yes;"> </span>Let’s get down to the nitty-gritty, the reason you started reading this article in the first place: some real-world workouts.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The following mass-building program is for those of you who have been training at least a few months, are ready to give some <i>serious</i> workouts an actual try.<span style="mso-spacerun: yes;"> </span>Stick with this program religiously for the next two to three months, and you might be quite surprised at just how much muscle you pack on your frame.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>This program contains 5 different workouts spread out over 2 weeks.<o:p></o:p></span></div><h1><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;">Day One<o:p></o:p></span></h1><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Squats: 5 progressively heavier sets of 5 reps</b>.<span style="mso-spacerun: yes;"> </span>The last set should be all-out—high-intensity, in other words.<span style="mso-spacerun: yes;"> </span>If your max for 5 reps is 315 pounds, then your set/rep progression should look something like this: 135x5, 175x5, 225x5, 275x5, 315x5<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Incline Bench Presses: 5 progressively heavier sets of 5 reps</b>.<span style="mso-spacerun: yes;"> </span>The same methodology as the squats applies to this exercise.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Close-Grip Chins: 3 sets of maximum reps</b>.<span style="mso-spacerun: yes;"> </span>Use your bodyweight on this exercise, and take each set to momentary muscular failure.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Dumbbell Bench Presses: 1 or 2 sets of maximum reps.</b><span style="mso-spacerun: yes;"> </span>Here is where the high-rep stuff comes into play.<span style="mso-spacerun: yes;"> </span>Pick a weight where you should reach momentary muscular failure somewhere around the 20<sup>th</sup> rep.<span style="mso-spacerun: yes;"> </span>One set should probably be enough for a lot of you, but don’t be afraid to add another.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Day Two: Rest<o:p></o:p></b></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Day Three<o:p></o:p></b></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Deadlifts: 5 progressively heavier sets of 5 reps.</b> If your max for 5 reps is 315 pounds, then your set/rep progression should look something like this: 135x5, 175x5, 225x5, 275x5, 315x5<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Weighted Dips: 5 Progressively heavier sets of 5 reps.</b><span style="mso-spacerun: yes;"> </span>Same methodology of progressively heavier sets as the deadlifts.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Overhead Barbell Presses: 5 progressively heavier sets of 5 reps.</b><span style="mso-spacerun: yes;"> </span>Same methodology as the deadlifts and dips.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Trap Bar Deadlifts or Dumbbell Deadlifts: 1 or 2 sets of maximum reps.</b><span style="mso-spacerun: yes;"> </span>If you have access to one, use a trap bar on this lift.<span style="mso-spacerun: yes;"> </span>If not, then use a heavy pair of dumbbells. Pick a weight where you should reach momentary muscular failure somewhere around the 20<sup>th</sup> rep.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Day Four: Rest<o:p></o:p></b></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><b>Day Five: Repeat Day One</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>At this point, you want to make sure that you’re resting two or three days before training again.<span style="mso-spacerun: yes;"> </span>Most of you will do best by resting just two days.<span style="mso-spacerun: yes;"> </span>This is preferable since it allows you to train on set days each week, say Mondays, Wednesdays, and Fridays.<span style="mso-spacerun: yes;"> </span>When you <i>do</i> train again, start off with the day three workout, and repeat in the same manner.<span style="mso-spacerun: yes;"> </span>Also, don’t be afraid to add a rest day occasionally whenever you feel it might be necessary—just don’t overdo it.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>I wouldn’t recommend following these workouts for the rest of your training life.<span style="mso-spacerun: yes;"> </span>For one, I would find such a thing boring-as-hell.<span style="mso-spacerun: yes;"> </span>For another, your body needs variety in order to continue to grow bigger and stronger.<span style="mso-spacerun: yes;"> </span>So give your body what it needs.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Training is an art, not a science (although science is definitely involved), so make sure that you change exercises—or even add exercises—as you see fit.<span style="mso-spacerun: yes;"> </span>For instance, if you feel as if you need some direct arm work, then don’t be afraid to add a few sets of barbell curls at the end of one workout, and a few sets of skullcrushers at the end of another.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-family: arial; font-size: x-large;"><span><span style="mso-spacerun: yes;"> </span>Now get your ass to the gym, train heavy, train hard-as-hell, and resurrect some <i>real</i></span><span class="Apple-style-span"> high-intensity training.</span></span></div>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-16454953297875490722023-12-20T11:45:00.001-06:002023-12-20T11:53:27.134-06:00A Definite Chief Aim<p><span style="font-size: x-large;"> </span></p><span id="docs-internal-guid-87dd0603-7fff-4688-8836-3ed6a6aa9328"><span style="font-size: x-large;"><br /></span><h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Insights from Napoleon Hill for Building Muscle, Gaining Strength, or Getting in the Best Shape of Your Life</span></span></h1><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“I don’t know why it is that when a man decides what he wants, the whole universe seems to come to his aid to see that he gets it.”</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> ~Napoleon Hill</span></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvLiTvCmtjEbD05o3IXrw5Cvf1kO0RRW8SGwGxtpG4ZQTVLCX22Dej9GJ7pMaW-JqLfmvgroOTfauR9YLFv18GIPfUb37X175bs5NhtW6CxUdU0jEQXljc-MjccDLADC3M8kYKe9IyiSUlyVPKkDtmx8dFe_52nsEZ6NQ2k4urP-3lGw19jc_12gUT0Upu/s162/images-4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="127" data-original-width="162" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvLiTvCmtjEbD05o3IXrw5Cvf1kO0RRW8SGwGxtpG4ZQTVLCX22Dej9GJ7pMaW-JqLfmvgroOTfauR9YLFv18GIPfUb37X175bs5NhtW6CxUdU0jEQXljc-MjccDLADC3M8kYKe9IyiSUlyVPKkDtmx8dFe_52nsEZ6NQ2k4urP-3lGw19jc_12gUT0Upu/w400-h314/images-4.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Napoleon Hill, the inspiration for this post.</td></tr></tbody></table><br /><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Whatever you may think of the man personally—his Wikipedia page, for instance is, let’s just say, less than flattering—Napoleon Hill had some great insights. But of all his “lessons” that should be learned, one of them is more important than any other. And based on the title of this post, I am, of course, talking about having a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Definite Chief Aim</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> In his book “Secrets of Self-Mastery,” popular New Thought author Mitch Horowitz has this to say about the importance of this one thing: </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“I often say that if you take only one message from Hill and the larger body of work that developed around his ideas, make it the cultivation of an impassioned, concrete, and actionable aim toward which you orient your existence. Nothing will do more to heighten your abilities and ensure your progress… In selecting an aim, you must be starkly self-honest. The driving force behind the pursuit of an aim is passion. It cannot be faked. Without emotion at your back, you will not be able to sustain the energy and fortitude needed for success. You will get bored, you will drift—and you will fail.”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> With that little intro out of the way, let’s look at how to apply this to your training, and how it could be the one thing missing from your program, and, therefore, preventing you from achieving the results you really want. First, let’s talk about how to pick a definite chief aim…</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The most important thing, as far as selecting your Definite Chief Aim goes, is to be exact and to make sure that your goal is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">lofty</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. That’s right! This must be something lofty that you want more than anything else in the whole wide world, especially when you are coming up with a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">lifetime goal</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> as your Definite Chief Aim. There are times when your aim will change, true, and if it changes, that’s fine, especially if you are not entirely </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">honest</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with yourself about what it is that you want. And there will be times when you will have a Definite Chief Aim that is more short-term and temporary. For instance, if you’re obese, and you need to lose weight—for yourself, for those that you love, and so that you can live a long life to spend time with those very loved ones—you may have a Definite Chief Aim of losing 50, 75, or even 100 pounds or more. This will obviously not be a lifetime goal, so if something very short term such as this </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your goal, then give it all you’ve got for six months to a year, and you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">will</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> achieve this goal. But for a lifetime, or at the very least, a very </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">long-term </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">goal, you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> need something lofty, possibly even extremely so.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Around twenty years ago, when I was in my late 20s and early 30s, I had one Definite Chief Aim. I wanted to be the strongest powerlifter on the planet in my weight class. And, with all honesty, I can say that there is a possibility that I could have achieved that goal if I wasn’t derailed by some brutal injuries—at which point I had to change my Definite Chief Aim (but more on that a little bit later). And while I may not have become the strongest 181-pound powerlifter in the world, I </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">did</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> eventually squat and deadlift approximately 3 and a ½ times my bodyweight in competition, and bench press double my bodyweight (I was never a strong bench presser), before having to quit due to the aforementioned injuries. And, here’s the lesson I want you to take from this particular paragraph: I would NOT have been as good a powerlifter as I was—even if I didn’t achieve my goals—if I wouldn’t have set such damn-lofty goals in the first place!</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Every great—truly great—strength athlete, bodybuilder, or physique competitor has this mindset, even if they don’t make it to the very top. Because, without it, you simply won’t go far. You </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">must </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">dream big, and you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">must</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> believe that you are capable of achieving those lofty-as-hell dreams.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> But don’t just take my word for it. Here’s another man that applied this philosophy, and he changed the history of martial arts, of martial arts cinema; hell, of martial arts itself: Bruce Lee. Lee, inspired by the words of Hill, wrote down </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">his own</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Definite Chief Aim. And lofty doesn’t even begin to describe his Aim! Please keep in mind that he wrote this down </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">before</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> he became the international superstar that we all know to this day. Here was his Definite Chief Aim:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“I, Bruce Lee, will be the first highest paid Oriental superstar in the United States. In return, I will give the most exciting performances and render the best of quality in the capacity of an actor. Starting 1970 I will achieve world fame and from then onward till the end of 1980, I will have in my possession $10,000,000. I will live the way I please and achieve inner harmony and happiness.”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Bruce Lee knew </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">exactly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> what he wanted, and, if you don’t know much about the star, trust me, he gave his </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">everything</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> to make the above Aim come true. Of course, he </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">didn’t</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> achieve everything that he wanted when he wrote that in the late ‘60s—he died in 1973—but I think there can be little doubt that he would have achieved that, and more, if he would have lived. And that’s another thing: you can’t worry about the cards that Fate might deal you. I couldn’t do anything about my injuries that were due more to my genetics than to anything else. Bruce Lee couldn’t do anything about the rare cerebral edema that would kill him due to a genetic reaction to medicine. But what is outside of your control is besides the point, and isn’t what you need to focus on.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Before we get around to the possibility of </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">changing</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your Definite Chief Aim, and, yes, this is something that you may have to do at some point, let’s discuss something else that’s important when </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">choosing</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your Aim: absolute, total, and, if need be, downright </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">ruthless</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> honesty about what it is that you want. You will NOT achieve your goals if it isn’t something that you absolutely, completely, totally, and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">truly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> want! And, believe me, some people can be completely dishonest with themselves about what it is that they want more than anything else. Sometimes, people select something that they </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">think</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> they want—perhaps it’s an “altruistic” aim, or it’s something that they know others expect of them—but don’t want to face the thing that they really want because they are afraid to make it known (to family, to friends, to their very </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">self</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">) because they don’t believe their Definite Chief Aim to be a worthy, noble, or totally “good” goal.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> This will not work. </span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Here is author Mitch Horowitz again on just this subject: </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“I sometimes use this exercise: imagine that a genie offers to grant you your fondest wish—but on one condition: you must be completely sincere about what you want, or you will lose everything. It seems like a fearsome gambit; but, in some regards, this is the same bargain that life offers us. We receive something very close to what we most desire—if we want it badly enough and if it offers the emotional center of our being. But if we deceive ourselves about what we really want, or fail to act on it, we either spin in circles or decline into listlessness. You may want to argue with this. I challenge you to scan your own life and that of your intimates; contrast your and their ideas with present circumstances. If you plumb the true depths of your wishes across long stretches of years you will begin to see a congruency between desire and circumstance. At least those circumstances over which we have control. And it can be unsettling. This is why self-honesty is so vital.”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> So don’t fool yourself. Be entirely honest </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">with yourself</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> about what it is that you want. You don’t owe this to anyone else. This goal isn’t for anyone else. And you should not care if others won’t see your goal as “noble” or “true.” You don’t have to live your life for anyone but you and your God. On this point, don’t get me wrong, if you believe God is calling you to something, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">truly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> calling you, then you must do the will of God. Think of this as your truest, deepest self calling out to your conscience, and this is something that you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">must</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be honest about, but don’t fool yourself into believing that God—or your highest Self—is calling you to something if you don’t believe it with 100% of your heart and mind.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Lastly, let’s discuss the possibility that you might have to change your Definite Chief Aim, and reasons that you should do so—and reasons that you shouldn’t.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The first reason you may need to change your Definite Chief Aim is the one mentioned in the last few paragraphs. If you weren’t entirely honest with yourself about what you want, then </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">be honest</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> and change your Aim to what it is you really, truly want. And it must be something that you want with the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">entirety of your being</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> You may have to change your Definite Chief Aim, as well, if it’s not something that you are capable of attaining. My powerlifting goals of 20 years ago might have been lofty, that’s true, but they were also at least </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">somewhat</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> realistic. Even when I first started training, I was stronger than anyone else that I knew at the gym. If I had a Definite Chief Aim, on the other hand, of being something such as an elite marathon runner, I would never have achieved that goal—even if I would have gotten significantly better at running. Why? Because I’m not genetically predisposed to be good at events that require a lot of slow-twitch muscle fibers. It’s just not gonna happen. So be honest not just about what you want, but what you are truly capable of achieving. If you want it, and you believe that you can achieve it, however, then go for it with everything that you have within you.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> You will also need to change your Definite Chief Aim if “life” gets in the way, and prevents you from achieving what you set out to do. With my powerlifting career, I knew once I had a couple of surgeries that there was little chance of me being the strongest 181-pounder on the planet. In fact, even if I could have recovered from my injuries, I would have had to change my Definite Chief Aim because I was nearing 40, and age eventually catches up with the athlete, no matter how elite they may be.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> As you age, don’t be afraid to change your Definite Chief Aim. You may want to shift from a “strength” or “muscle-building” goal to a “health” or “longevity” goal. It should still be highly lofty, but it should also be realistic and respect one’s age, and, therefore, what one is able to attain.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Let me add one more thing before we end this: you should only have ONE Definite Chief Aim at a time—that’s what makes it </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">definite</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">chief</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. If you have multiple goals, you will disperse your energy, and won’t achieve either of your goals. Focus on one thing, and only one thing, at a time. This will ensure that your energy isn’t dispersed over multiple domains.</span></span></p><span style="font-size: x-large;"><br /><br /><br /><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">SOURCES:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">“Secrets of Self-Mastery: Inspired by the Teachings of Napoleon Hill” by Mitch Horowitz, courtesy of the Napoleon Hill Foundation, published by Gildan Media, 2022</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-26825772717957707532023-12-14T11:39:00.000-06:002023-12-14T11:39:04.405-06:00STRENGTH AND HOW TO OBTAIN IT<p><span style="font-size: x-large;"> </span></p><span id="docs-internal-guid-9d21f40f-7fff-bdda-88ae-5c403f457e93"><h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Learning from the Legendary Eugen Sandow</span></span></h1><div><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUzZ0-5_PfE6Il-UfRNmyY-8LjovHHJIfAcgbwI79xSbvAbUttmWWorg2LgGlKCFTa2EtM8iOB7CoZ_Vbf0iDJIYWvwjYFXLxOrKRsoiwJYF9UAWLXlyI9rBUR4-BDopT7IGvQa_nQpvgVUszToCGuD234wP6iS6KMbPiCZyf9U2X8JZgPYmIwU0lLQ0Bc/s6422/Strength,_and_how_to_obtain_it_-_by_Eugen_Sandow_Wellcome_L0070610.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="6422" data-original-width="4570" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUzZ0-5_PfE6Il-UfRNmyY-8LjovHHJIfAcgbwI79xSbvAbUttmWWorg2LgGlKCFTa2EtM8iOB7CoZ_Vbf0iDJIYWvwjYFXLxOrKRsoiwJYF9UAWLXlyI9rBUR4-BDopT7IGvQa_nQpvgVUszToCGuD234wP6iS6KMbPiCZyf9U2X8JZgPYmIwU0lLQ0Bc/w285-h400/Strength,_and_how_to_obtain_it_-_by_Eugen_Sandow_Wellcome_L0070610.jpg" width="285" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The 1897 (or 1899) cover of <u>Strength and How to Obtain It.</u> (courtesy Wikimedia)</td></tr></tbody></table><br /><span style="font-size: x-large;"><br /></span></span></div><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> For some reason, over the last few days I have thought a lot about some of the old-time, turn-of-the-century strongmen. I have written about some of them more than a time or two on this blog, men such as—in addition to Sandow—George Hackenschmidt, Louis Cyr, Arthur Saxon, and Hermann Goerner, to name a few. If I’m honest, Hackenschmidt is probably my favorite. He was not only one of the greatest strongmen and wrestlers this world has seen, but he was a prolific writer, could speak seven different languages, and developed a systematic philosophy of mind. He was, in a word, a very </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">cultured</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> man. (I will save Hackenschmidt for a much longer essay.) But so was Sandow, and most of the other strongmen of that era, for that matter, as you may notice if you continue to read.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> I thought it would be good to do a semi-regular series on the above men (and, probably, quite a few more), and I thought I would begin with Sandow, if for no other reason than he’s probably the most well-known of all the other strongmen of this era, at least among average “rank and file” lifters and gym-goers these days. I mean, even the winner of the Mr. Olympia receives the “Sandow trophy” for that accomplishment.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> What follows are some excerpts from Sandow’s most well-known book, “Strength and How to Obtain It,” which was published in 1897. He published other works after this one, most notably a monthly periodical entitled “Sandow’s Magazine of Physical Culture.” But he first laid out what he meant by “physical culture” in “Strength and How to Obtain It.”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> After each excerpt that I have chosen, I will add some brief commentary. And if you’ve not encountered Sandow before this, I hope you enjoy…</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">(Note: all italicized writing is that of Sandow.)</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Introduction</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> In writing this book I have taken it as a commonplace that everyone—man, woman, and child—wants to be strong. Without strength—and by strength I mean health, vitality, and a general sense of physical well-being—life is but a gloomy business. Wealth, talent, ambition, the love and affection of friends, the pleasure derived from doing good to those about one, all these things may afford some consolation for being deprived of life’s chief blessing, but they can never make up for it. “But,” I am constantly being asked, “it is all very well for you to say this, and everyone of sense agrees with you; the point is, can we obtain this much-prized blessing?” In the vast majority of cases I can say unhesitatingly “Yes.” You can all be strong, all enjoy the heritage which was intended for you. Not all to the same extent, perhaps. Those who are afflicted with some hereditary disease, who may have unsound organs handed down to them, cannot reasonably expect to get such results as their more fortunate brethren. Still, even they need not despair; even if their condition be such as to put out of the question any such thing as athletics, they can, at all events, attain to such a condition as will permit of their enjoying life, and render them fit to carry on their work without difficulty. And after all, those who wish to be strong for this reason are innumerable. It is only the young and vigorous who desire to excel in athletic pastimes, but the middle-aged and elderly, the delicate women and young children, who yearn for health are countless.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Commentary:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Sandow was the first man to bring the benefits of exercise and a healthy lifestyle to the masses. His words here should ring just as true as when he wrote this almost 130 years ago. It’s also quite clear that Sandow was concerned with the entirety of the people he lived, loved, and worked with, not just young men who wanted to be strength athletes or strongmen. In fact, his “dumbbell course” was intended for the housewife as much as it was for the military man; he actively courted both of these populations when spreading his physical culture gospel.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> This also really rings true, I think, for those such as myself who have been training for 30+ years, and have to learn to focus on things other than just raw strength, power, and sheer muscle mass. We can still challenge ourselves, no matter our age, with new challenges that aren’t just about pure, near-maximal strength. I challenge myself now to do more endurance-style lifting, and other challenges, such as decreasing the time it takes me to walk a mile, which can still keep one motivated even when you can’t lift as heavy as you may like.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> All of us should “yearn for health,” no matter our age.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">On Physical Culture</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> It is curious to me to look back a year or two and to reflect upon the change in public opinion upon this subject which has taken place in so short a time. When I first began to preach the “gospel of health and strength” the general tendency was to make fun of me. Some people called me a fool; others, a charlatan. Very few indeed took the trouble to see whether there was anything in my theories, and to test for themselves their truth or falsity. That was, so to speak, only yesterday; what an alteration, and an alteration for the better, is to be observed to-day. I shall not be accused of undue egotism if I say that my ideas have “caught on.” All over the country, among the young, “physical culture” is now the rage, and that it is no mere passing fancy is proved by the fact that those who are no longer in their first youth are its equally devoted, though possibly less feverish, disciples.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> “And what is physical culture?” is naturally the question which arises to the lips of those to whom the subject is still unfamiliar. Let me begin by saying what it is not. To begin with, to suppose, as many people do suppose, that athletics and physical culture are the same thing is quite a mistaken notion. Then is physical culture opposed to athletics? Certainly not. Cricket and football and rowing and swimming, and, indeed, all forms of manly sport and exercise, are admirable things in their way, but they are not physical culture. A part of it, if you like; but physical culture is something far wider in its scope, infinitely loftier in its ideals.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> What was the ideal of the Greeks? They were ardent athletes, but their pastimes were only regarded as a means to an end. The Greeks regarded the culture of the body as a sacred duty; their aim was to bring it to the highest possible state of power and beauty, and we know how they succeeded. Surely what they succeeded in doing cannot be impossible for us.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Does the reader now begin to get a clearer idea of what is meant by physical culture? As I have previously said, it is to the body what culture, in the accepted sense of the word, is to the mind. To constantly and persistently cultivate the whole of the body so that at last it shall be capable of anything that sound organs and perfectly developed muscles can accomplish—that is physical culture. The production, in short, of an absolutely perfect body—that is physical culture. To undo the evil for which civilization, and all the drawbacks it has brought in its train, have been responsible in making man regard his body lightly—that is the aim of physical culture. I think I am justified in saying that while it embraces every variety of athletics it goes very much further.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Possibly there are people who will refuse to admit that this aim is in itself a desirable one. They may say that the sound body is only valuable in so far as it enables the sound mind to perform its work. This I regard as nonsensical cant. I absolutely and strenuously refuse to allow for an instant that the cultivation of the body is, per se, a comparatively valueless thing. On the contrary, I maintain that he who neglects his body—and not to cultivate it is to neglect it—is guilty of the worst sin; for he sins against Nature. I take my stand upon this then—that the care of the body is in itself an absolutely good thing, and its neglect is no more to be excused than is the neglect of the opportunities of mental advancement which have been placed in a man’s way. I am quite aware that it takes a very long time to thoroughly free ourselves from the trammels of old-established prejudice. I am quite prepared to hear of some worthy folk gravely shaking their heads and deprecating any great amount of attention being paid to the body as likely to engender undue vanity and self-esteem. I do not think that is likely to be so, but even if it should be the case I do not hold it to be such a grievous matter. If a man has striven his utmost to make the best of himself a certain amount of pride in the fact may well be forgiven him. Or, at all events, we can look upon his failing with the eye of charity.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Commentary:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Here, “physical culture” is presented in a way that we may think of “wellness” in our current age, but it transcends that term or concept, as it rightly should. Physical culture must be a way of life. If it’s not, then it wouldn’t be physical culture. In this way, also, I believe Sandow’s approach is closer to what we might see in those who take up yoga in the West as a physical practice. Sure, it’s exercise. And, sure, it’s good for the body. But it’s also, for many of those who “get into it,” a way of life that focuses not just on the physical but also the mental, the emotional, and the spiritual. It focuses on proper diet not just for being toned, or even in great shape, but as a way to keep the mind clear and pure, and as a way to prevent disease. The same with diet and the rest of one’s daily life. Now, I’m not recommending that anyone go out and start practicing yoga. That’s not the point. The point is to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">start practicing physical culture</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. Make lifting only one aspect of your lifestyle, but one that greatly affects the rest of your life.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Lifting should unite your body with your mind and, yes, even your spirit. It should create what we might call “a cultured gentleman,” by doing these things. When you are “cultured” you understand many different aspects of life—history, philosophy, science, etc. The same with one who is </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">physically cultured</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. One must integrate all aspects of the physical life to truly be a physically cultured gentleman. This includes not just diet and exercise, but mental and emotional therapeutics and training, and even the “spiritual” should be a part of this, as well. The physically cultured man or woman must leave no stone unturned in their quest for perfection.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">The “Magic” Cold Bath</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> I am sometimes accused of being a bit of a faddist about the use of the cold bath, and possibly the heading of this chapter may give strength to that opinion. But its exhilarating and health-giving effects really justify the use of the adjective. The longer I live, and the greater my experience, the more am I convinced of its virtues. Let me advise every pupil after exercising, while the body is still hot, to take a cold bath. It does not matter how much he may be perspiring; the cold bath will prove exceedingly beneficial. He must be careful, however, not to take his bath if he is out of breath. The exercises will, no doubt, quicken the heart’s action; but in from three to five minutes after the series is completed, the heart should be beating normally again. For persons who suffer from weak heart I should not advise a cold bath. As a general rule there is no need to ask the question, “Is my heart weak?” For if it is weak you should know it beyond a doubt. After every little exertion, though the assertion may appear paradoxical, you will feel it beating in your head.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> In advising cold baths, I speak, of course, for persons in the enjoyment of ordinary health. The bath should be begun in the summer and continued every morning throughout the year. In the winter, if the room is cold, light the gas and close the window. If your hair is not injuriously affected by cold water—and in many cases, I believe, cold water will be found to strengthen it—begin, as you stand over the bath, by splashing the water five and twenty times over your head. In any case, if you are averse to wetting the hair, be careful to begin by sponging the temples and nape of the neck. Next, whilst still standing over the bath, splash the water fifteen times against the chest and ten times against the heart. Then jump into the bath, going right down under the water. In the summer you may remain in the water from ten to fifteen seconds, but in the winter let it be just a jump in and out again.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> The subsequent rub down with towels is popularly supposed to produce half the benefits that result from a cold bath. I have no hesitation in saying that this is a great mistake. Let me explain the reason: As you get out of the bath you rub down first one part of the body and then the other, and thus, whilst the one part is being warmed by the friction, the other is getting cold. Many people who take cold baths in this way complain of touches of rheumatism, and the whole trouble arises, I believe, from different parts of the body being alternately warmed and chilled.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">In order to overcome the risk of this ill-effect my advice is this: Do not spend any time over rubbing yourself down. If you do not like the idea of getting into your clothes wet, just take the water off the body as quickly as you possibly can with a dry towel, jump into your clothes, and let Nature restore your circulation in her own way. You will get quite as warm by this method as by vigorously rubbing down, with the added advantage that the heat of the body will be more evenly distributed. If, owing to poor health or other exceptional causes, the circulation is not fully and promptly restored, walk briskly up and down the room. If you should still feel cold in any part of the body probably the bath is not suited to your constitution, and in that case it is not advised. In ninety-nine cases out of a hundred, however, the cold bath, taken as I have described, will have nothing but the most beneficial effects; and, if taken every morning throughout the year, it is the surest preventive that I know against catching cold. On the other hand, irregularity is liable to produce cold. In short, having once begun the cold bath, make a rule, summer and winter, never to leave it off.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Personally, I find the very best form of the cold bath is to get into your clothes after it without drying the body at all. For the first moment or two the sensation may not be perfectly agreeable, but afterwards you feel better and warmer for adopting this method. The damp is carried away through the clothes and no particle of wet is left.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> For pupils who have not the convenience of a bathroom a cold sponging down may be recommended as a substitute. In this case let two towels be taken and soaked with water. Rub the front of the body down with one, and the back with the other. This method prevents the towel from absorbing the heat from the body, and the cold sponging is thus distributed evenly over its surface. Afterwards dry the body quickly as before, letting no time be lost in getting into your clothes.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> I have often been asked whether in the event of exercising at night it is advisable to take a cold bath afterwards. My reply is:—“certainly.” Always have a cold bath or sponge down after exercising. It will make you feel “as fresh as paint,” improve your appetite, and make the skin clean and firm, and be generally conducive to happiness and good health. Some people tell me that a cold bath immediately before retiring keeps them awake; if that be so, I should advise them to exercise earlier in the day. But the exercise and the cold bath ought to be regarded as inseparable.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Commentary:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I really don’t have much to add to this one from a commentarial aspect. I think the text speaks for itself. The most interesting thing, of course, is how “modern” this will seem to many readers, especially ones who have recently taken up cold baths and showers. There is plenty of evidence from </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">this century</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> on the benefits of various forms of cold therapies, but Sandow didn’t need a scientific study for him to know how beneficial cold baths were—and still are to this day.</span></span></p><span style="font-size: x-large;"><br /><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Source:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Text from “Strength and How to Obtain It” courtesy of </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Project Gutenberg</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com2tag:blogger.com,1999:blog-3211346126539007570.post-87858361593671085892023-12-06T12:33:00.006-06:002023-12-06T12:33:55.816-06:00More on Nutrient Timing and Muscle Building<p style="text-align: center;"><span style="font-size: x-large;"> <span style="font-family: Arial, sans-serif; font-weight: 700; text-align: center; white-space-collapse: preserve;">A.K.A.: The Pork Chop Diet vs the Steak and Beer Diet!</span></span></p><span id="docs-internal-guid-5e65fe37-7fff-d7d5-47f6-6be31f547e33"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Or</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">How to Eat What You Want and STILL Build Muscle and Stay Lean (or Get Lean) and Some Other (Possibly) Slightly More Nonsensical Stuff</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYy2vGVS7HeZZ04fmda5D9RHUJPN8mq1fJGXKJE1y-tSiTssHT6k-1anRem_XCdfjbX035ClxN9V_t5Ch4H5sMk3V49xmRf4HMc8Yinx0KmZhypwNhuTV_wbXQpbMIDEXCRpMU0VIDpU5lJuuatxU6whdZfBDi90z5X7rVaT4qnnaRq9-DjBth_w5uTmqH/s3007/Mariusz_Pudzianowski_7.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3007" data-original-width="2251" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYy2vGVS7HeZZ04fmda5D9RHUJPN8mq1fJGXKJE1y-tSiTssHT6k-1anRem_XCdfjbX035ClxN9V_t5Ch4H5sMk3V49xmRf4HMc8Yinx0KmZhypwNhuTV_wbXQpbMIDEXCRpMU0VIDpU5lJuuatxU6whdZfBDi90z5X7rVaT4qnnaRq9-DjBth_w5uTmqH/w300-h400/Mariusz_Pudzianowski_7.jpeg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Mariusz Pudzianowski was a strongman that ate TONS of highly processed food, and was still jacked. (photo courtesy of Wikimedia Commons)</td></tr></tbody></table><br /><span style="font-size: x-large;"><br /></span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Last month, I wrote a piece on nutrient timing/combining, and how this is a possible route to building muscle, burning body fat, and just staying in all-around good shape. This is essentially just more of the same, with some of the thoughts flowing through my incessant mind stream—sometimes it seems more like a river—of different ideas and views on the subject, or similar subjects, as that post a month ago, most of it precipitated by a clip I saw from a Joe Rogan podcast. (That’s one of the problems with being a writer. Some people might think that being a writer is “nice” or something that they might want to do, but if you’re </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">really</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a writer one of the main problems is that the thoughts, ideas, and just generally creative </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">stuff</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> never stops. Like </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">ever</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. And so I forget way more than I ever write down; plus my mind just never gets much of a break, unless I’m lifting, practicing budo, or sitting in zazen—the reason I love all three of those things so much. But I digress…)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> So the other night, and this is the reason that I began to ponder nutrient-timing again, I saw a clip from Rogan’s podcast where he was discussing a study on an “ultra-processed” diet with some YouTube guy—I think that’s how you would describe him—named Shawn Baker. Oh, excuse me, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Dr.</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Shawn Baker; I don’t want to get emails from disgruntled readers who might be fans of this dude. I think Baker is a proponent of the Carnivore Diet, or something of a similar bent. Anyway, I didn’t pay attention to a whole lot that was being said after that—yeah, yeah, I know; that’s not a very good way to “research” what was being discussed—but I didn’t really care about the rest of the conversation once Baker mentioned this study, which seemed nothing more than an attempt to find if it was possible to be “healthy” on an ultra-processed diet. Most of the people in the Deep South where I live (Alabama, by the way) seem to eat an ultra-processed diet and are incredibly fat, so I would have thought the answer was obvious: uh… hell, no, it’s not healthy! (You can also add “duh” to the end of that last sentence if you want.) And, of course, unless you’re actually clueless, any answer that the study gave other than “no” would mean that the “study” was biased from the beginning (you have to put the word in quotes by that point, since it wouldn’t be a non-biased, you know, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">actual</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> study).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> And yet…</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> This morning, I thought about some of the, how should I say, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">off-the-wall</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> ways of eating that I have done over the years that have actually yielded good results. These included diets such as (what was originally called) the “Pork Chop Diet,” only to later be re-named as the much more appealing “Anabolic Diet.” Or what I once referred to, while practicing a form of intermittent fasting, as my “steak and beer diet.” But that particular label to how I practiced intermittent fasting was a bit of a misnomer. Some nights I practiced the “hamburger and beer diet,” other nights the “chicken-fried steak and beer diet,” and on other nights it might have been the “beer and beer diet.” And while I don’t recommend such diets to men my current age—I was in my late 20s and early 30s while following my “and beer” approach—there can be no doubt that it actually worked for me. And by “worked” I mean that I often fasted during the day, and then ate whatever-the-hell I wanted to at night (typically meat of some sort and beer, if you hadn’t figured it out) and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">still</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> got lean while staying really strong, or even getting stronger.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> With both intermittent fasting and the Anabolic Diet, I was able to get big and/or strong, while also losing body fat (or, at the very least, not </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">gaining</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> any) despite often eating some copious amounts of—what would at least be considered by some people to be—very “unhealthy” things, and, yes, even highly processed foods. With the Anabolic Diet, for instance, I would be extremely strict during the week, eating a heaping amount of protein and fat with little carbs (a “typical” keto or even carnivore-style diet), but on the weekends I ate a wide variety of whatever crappy carbohydrates I wanted to partake in. In fact, I would often spend Saturday and Sunday eating little other than ring dings, crullers, donuts, pizza, plus plenty of chocolate milk, and, of course, more than just a small number of cold beers. And on Monday morning after that weekend of ultra-processed carbohydrate debauchery, I would still be lean, but I would also be “swole,” as if my muscles seemed to just suck up all that profuse glycogen it had just been inundated with for two days—which, of course, it did. Why? The timing of the “crappy” carbs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> All of that is to say that there </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a way to sort of “cheat the system,” when it comes to eating ultra-processed foods. And, of course, the more and harder that you train, the more you can get away with additional processed crap. Here I think of (possibly) the greatest of the World’s Strongest Men, Mariusz Pudzianowski, who, during this heyday, regularly ate 5 to 6 “typical” bodybuilding meals of “meat and potatoes,” but also loved to eat a lot of hard candy and candy bars in between those meals. And Pudzianowski was one of the leanest, hardest—if not </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">the</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> leanest and hardest—elite strongmen this world has ever seen.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> This is not to say, if you haven’t figured it out, that you should go out and start eating whatever your favorite ultra-processed food happens to be. That would be stupid, and deleterious to your bodybuilding/strength-gaining progress. But if you’re the kind of guy (or gal) that likes to partake in Little Debbie snack cakes, or enjoys a weekend breakfast of pancakes covered in chocolate sprinkles, whipped cream, and chocolate sauce, there is a way to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">possibly</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> fit those foods into your diet, assuming you follow a program based on some sort of nutrient timing.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Before we wrap this thing up, let me add this caveat: I am NOT recommending that you ever eat highly processed foods if they’re not something that you crave. I think the healthiest route, even if you follow the Anabolic Diet, is to get your protein, fat, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your carbs from </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">as close to their natural source</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> as you can. This means for carbohydrates, you’re always going to be better off eating things such as potatoes, rice, and oats; all of those are starches that can be purchased just the way nature intended them to be eaten, right out of the ground. I rarely eat any “junk” food, for instance, but just like to keep my macros at around 50% fat, 30% protein, and 20% of carbs from </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">non</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">-processed foods. I think that is the sane, sensible approach that most should take whatever some stupid “study” says to the contrary.</span></span></p><br /></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-28355046562553965742023-11-21T15:09:00.000-06:002023-11-21T15:09:00.624-06:00REAL BUDO AND REAL ZEN SUCK!<p><span style="font-size: x-large;"> </span></p><p style="text-align: center;"><span style="font-size: x-large;"><b>Embracing the Pain and Hard Work of Budo Zen</b></span></p><p style="text-align: center;"><span style="font-size: x-large;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTmJOtypzFwA5j1kVWD02MB08XcEL2VkW80IeHd1lo3_GdSirafVLM4Hdh6zUYIcoVhqcqR5_IXxTwMCGdiz4N3Hv4fyQfZWJ2ofCoLzCtnOcHZynqtKXMwW947rtRKlvCHV17k6g-inr0t_QhOzatRKTdp_jf_ZBOXJRTvXRo3VDAE2lBnzxEfbsjLbnf/s1640/Untitled%20design%20(2).png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="924" data-original-width="1640" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTmJOtypzFwA5j1kVWD02MB08XcEL2VkW80IeHd1lo3_GdSirafVLM4Hdh6zUYIcoVhqcqR5_IXxTwMCGdiz4N3Hv4fyQfZWJ2ofCoLzCtnOcHZynqtKXMwW947rtRKlvCHV17k6g-inr0t_QhOzatRKTdp_jf_ZBOXJRTvXRo3VDAE2lBnzxEfbsjLbnf/w400-h225/Untitled%20design%20(2).png" width="400" /></a></span></div><span style="font-size: x-large;"><br /></span><p></p><span id="docs-internal-guid-ae82df14-7fff-6291-922f-d22f5a077607"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Real Zen training sucks. Real budo training sucks. And that’s okay. In fact, that may be the point.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Another fact: If your training, in budo or in Zen or in the combination of the two, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">doesn’t</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> suck—at least </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">some</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the time—then you might not be training correctly.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> First, both disciplines suck because they require hard work, and this is especially so if you’re combining the two. Lots of hard work! And this isn’t something that should just be “passed over.” You need to embrace the pain, and embrace the hard work if you want to succeed, which is exactly, by the way, how it </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">should</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be. If you’re going to succeed at budo, at Zen, or—even better—at both, then you need to understand this early on in your training, and you need to embrace it early. If you do, then something will happen that </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">doesn’t suck</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">: you will, in the end, succeed at your endeavors.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> There are a lot of zennists, and a lot of budoka, who </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">don’t</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> take this path, who don’t embrace the hard work and the pain that it entails, and they end up paying for it in the long haul because their practice—if you can even call it that—suffers, and they never, truly, make the kind of progress that they could make. This is because “practice” is taken up as mere hobby, or something to make the practitioner “feel better.” But if you’re training hard, or at least you take your training </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">somewhat</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> serious—maybe it </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a hobby to you, but it’s still something that you want to succeed at, for instance—there will come a time, sooner or later, when you are faced with this utter truth: if you want to really succeed, you’re going to have to face the parts of the path that </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">suck</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> It is this “facing up to it” that is the hardest part of the path for many people, even those who might, otherwise, thrive on hard work, possibly even </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">extremely</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> hard work. I may not mind at all, for example, sitting in zazen for an hour straight. It’s hard, there is no doubt about it, but it’s doable if I just embrace the hard work. But it’s another thing to face the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">thoughts</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that come to me in zazen—thoughts of my inadequateness, thoughts of my brokenness, thoughts of all the myriad of mistakes that I have made in my life—and just sit and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">be</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with these thoughts, come what may, hell or high water, no matter how painful they are; to sit with them and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">not</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> try to change them, but rather to let them come up, and look at them unflinchingly and honestly. </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> sort of zazen sucks. Conversely, I may not really mind an extremely hard budo session—I might even be able to embrace such craziness as sitting in a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">seiunchin</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (horse) stance for ten or, possibly, difficult as it might be, twenty minutes straight. I may embrace this kind of crazy-ass horse stance training, but what about facing my fears of fighting against someone twice my size, or half my age, or even the fear that I may not be able to train into the twilight of my life as I had always dreamt of doing? Well, that sort of budo sucks too. But, really, if we’re honest, it’s not the budo or the Zen that really sucks. Rather, it’s our </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">fears</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that allow the practice to feel as if it sucks.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“As our practice proceeds the delusion comes under attack; and slowly we begin to see (horror of horrors!) that WE must pay the price of freedom. No one but ourselves can ever pay it for us. When I realized that truth, it was one of the strong shocks of my lifetime. I finally understood one day that only I can pay the price of realization: no one, no one at all, can do this for me. Until we understand that hard truth, we will continue to resist practice; and even after we see it our resistance will continue, though not as much. It is hard to maintain the knowledge in its full power… In fact, nobody—but nobody—can experience our life for us; nobody can feel for us the pain that life inevitably brings. The price we must pay to grow is always under our noses; and we never have a real practice until we realize our unwillingness to pay any price at all.” ~Charlotte Joko Beck</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> When I first read the book by Joko Beck, </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Everyday Zen</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, in which that quote appears, I was struck by that last sentence above. “We never have a real practice until we realize our </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">unwillingness</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> to pay any price at all.” Before I read that quote, and before I realized just how true that quote was (and still is), I would have said something such as the following—and it doesn’t matter if it was in the context of budo or that of Zen: “We never have a real practice until we are willing to pay </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">any</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> price at all.” That seemed the truth of things. How can I really consider myself a true budoka unless I’m willing to pay whatever price greatness entails? Or, at least, that seemed the truth of things at the time. But the more that I practiced, the more I realized the truth that I wasn’t willing to pay </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">anything</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. I wasn’t willing to face my fears, my neuroses, my </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">thoughts</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that held me back from achieving the goals that I really did want. Sure, I was willing to train hard—damn hard, in fact—but I was blind to my various “weak spots.” From that perspective, we may not even realize our unwillingness. We may—quite honestly, in fact—believe wholeheartedly, and without reserve, that we are doing everything in our power to achieve our goals. We are working as hard as we can. We are consistent in our practice, budo, Zen or both. We notice what we believe are our weak points, but they’re really only the weak points that we can see. Our true weak points—what makes up, as I call it, our “weak spot”—are those things that we just don’t want to face, or simply </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">can’t</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> face, because we can’t see them. We are, in fact, incapable of seeing them.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> To </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">see</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> something you have to look at it, and you have to pay attention to what is there when you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> look. If you take up zazen, for instance, and focus on your breath, or just to “think not thinking,” as Dogen would tell us, you may not actually “achieve” much at all from your practice. Why? Because you can follow your breath, or “rest in awareness” all you want, but it won’t help unless you </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">look</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">see</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your inadequacies, your failings, your emotions, and all the other things that “come up” in your sitting practice. In fact, if you don’t use your meditation practice to look at the things you really don’t want to look at, you may use it as more of a “drug” than anything else. You may use it to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">avoid</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> the reality of your life, not as a method to look at the reality of your life—truly look at it—and, thus, improve it. If you use your meditation practice just to “bliss out” and not face your emotional problems, you will end up with a “practice” that will make your life worse, not better.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Budo can be seen in much the same light. You will not truly improve unless you look at the things that you avoid in your training, and do your best to </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">encounter</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> those very things, however hard it might be to do so. A lot of this in budo comes down to why you took up training in the first place. Did you take it up because of your fear of confrontation? Because you were tired of being picked on? Did you take it up because you wanted to perfect body, mind, and spirit? Whatever the reason for taking up budo practice, you must make sure that you are doing everything in your power to conquer that reason. If you don’t keep it front and center, you may get lost in various side tracks that lead you away from budo’s transformative power. These side tracks could include such stuff as studying the history, the various practitioners, and the techniques of the art without actually practicing—or, at the very least, not practicing hard. Another one is focusing on just one element of your particular art—kumite, for instance—at the expense of others—such as kata. Often practitioners do this because they find themselves to be very skilled at one aspect of the art, but not so much with other aspects. So they only focus on that aspect in which they </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">are</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> skilled. But this creates an unbalanced art, and an unbalanced practitioner. This would be akin to practicing zazen in order to only improve your budo, but neglecting other aspects of Zen such as morality or metaphysics.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> So, yeah, real Zen sucks. And, yep, real budo sucks. But if you embrace those aspects, it’s then that you discover the transformative power of these practices.</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-9599763403269901662023-11-19T22:28:00.001-06:002023-11-19T22:35:14.371-06:00TRAIN AND EAT LIKE A WARRIOR<p><span style="font-size: x-large;"> </span></p><span id="docs-internal-guid-37a61e0e-7fff-1803-ea59-4b3967fb8d3b"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pTStrGoaTeau3ylwECcYFs93nnISu_mLDCjnTcFlilMy14XgjPwublFafzjrnXHD09Azpu8vwq4ZQp3MTFInZIiTDNitDXvFiZsiPMyg82vtK5R6QvDhURnKOtf99bU0AMruSAbEr_o_18D20x1UxotgnbOQTeGv_G_VAQ-47ea1O0QTFKu5k1CuDOAu/s2589/IMG_20231028_132550213.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2589" data-original-width="1216" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pTStrGoaTeau3ylwECcYFs93nnISu_mLDCjnTcFlilMy14XgjPwublFafzjrnXHD09Azpu8vwq4ZQp3MTFInZIiTDNitDXvFiZsiPMyg82vtK5R6QvDhURnKOtf99bU0AMruSAbEr_o_18D20x1UxotgnbOQTeGv_G_VAQ-47ea1O0QTFKu5k1CuDOAu/w188-h400/IMG_20231028_132550213.jpg" width="188" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My son Garrett Sloan trains, eats, and <i>looks</i> like a warrior.</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> One of the problems I often see in strength-training/muscle-building circles is an emphasis on aesthetics over performance. Aesthetics can be “tricky” and even misleading if you only go by the “mirror” instead of what you are actually </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">doing</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> in your workouts. So—you might now be asking—how </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">should</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> you approach your training, not to mention your diet, if the emphasis is on performance instead of mere aesthetics? What follows are a few thoughts on exactly that.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Train the Movement or Train the Muscle? Go By the Mirror or Go By the Weight on the Bar?</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> This is one of the “arguments” that you will often hear/read about, and one that can sometimes become heatedly debated. Some bodybuilders, for instance, will argue that you should train the muscle, and not so much the movement. They will talk about </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">feeling</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> the muscle, and about how you should leave your “ego at the door,” and the like. They’re definitely not </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">wrong</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> when they say this. There are far too many bodybuilders or average lifters who go to the gym to “show off” or to just see how much weight they can lift—not to mention demonstrate to others! It’s certainly true that these lifters need to leave their egos at the door, but there is also the other side of the argument where too many lifters who train the muscle and not the movement need to be honest about the fact that they’re </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">not</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> gaining as well as they should because they’re not striving enough for </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">performance</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I can personally see the validity, at least to some extent, to both arguments. For instance, when it comes to “ageless bodybuilding,” I’m often more in the </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">train the muscle and not the movement</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> camp because I believe, once you reach a certain age, you need to be more concerned with longevity and “health span,” so it’s better to NOT be focused so much on simply getting stronger (or, conversely, bigger). But for the </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">vast majority</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of lifters, I believe that it’s wholeheartedly better to focus on training the </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">movement over the muscle</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. Even the older lifter—and I most unreservedly place myself in this boat—who doesn’t need to place so much emphasis on simply getting stronger and/or bigger would do well to focus on other performance markers as indicators of growth and improvement in his or her fitness/physique goals. It’s just that the emphasis for improvement needs to shift from a pure strength/mass-gaining focus to an endurance/time/length-of-workout focus.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> This is where I think you would do well—no matter what stage you’re at in your training; whether you are young and solely focused on strength, or whether you are well-past middle-age and focused on improving your cardiovascular strength—to think of your fitness/physique goals as would a warrior. The warrior, the soldier, the combatant, etc. is not worried about what he </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">looks</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> like. He is worried about how he performs. His training and his nutrition is geared towards achieving performance goals, not whether or not he has a “great physique” when he takes off his clothes and looks in the mirror. Now, before we go any further, let me be clear: you should use the mirror as an </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">honest</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> indicator of where you are at, especially when it comes to body fat percentage. But use it more as a gauge or a tool in your arsenal, not as the last harbinger of whether or not you are succeeding. Because the thing is this: if you train and eat with performance in mind, the aesthetics will follow.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Train Like a Warrior</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Let’s talk about training first. Nutrition next.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If this isn’t your first time to read my work, then you probably know that—in order to optimize results—I believe every lifter </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">must</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be doing the following thing each and every week in her training. These things are:</span></span></p><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Squat heavy things</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Pick heavy things off the ground</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Press heavy things overhead</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Drag or carry heavy stuff for time or distance</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> One of the easiest ways to do this is to focus on improving your strength and performance in specific exercises. Instead of having a leg day, you have a squat day. Instead of having an upper body “push” day, you have a bench press and barbell overhead press day. Instead of having a “pull” day, you have a day of training heavy deadlifts and power cleans. And instead of having a “drag” or “carry” day, you have a day of farmer’s walks. This ensures the emphasis is on increasing the performance on very specific lifts, whether that performance is for repetitions or for raw, single-max strength doesn’t matter so much, so long as the performance goal itself is specific. Here is a training split that would work well using this methodology:</span></span></p><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Day One: Squats and Farmer’s walks</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Day Two: Flat Barbell Bench Press and One-Arm Overhead Dumbbell Presses</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Day Three: Off</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Day Four: Deadlifts and Power Cleans</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Day Five: Off</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Day Six: Repeat</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> As far as sets and reps go, pick a scheme that is conducive to results. Because here’s another thing, and one that too many lifters don’t understand: the most common set/rep schemes—such as the oft-used 3 sets of 10 reps—are not very conducive to results, at least very specific results that you can monitor at each workout. The lower the sets, and the higher the repetitions (this </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">does</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> change when you are doing ultra-high repetition sets, but this isn’t the time to go into such an in-depth discussion; I’ll save it for later) means that your performance will “wave” quite a bit on a regular basis. If you are aiming for, say, 3 sets of 10 reps with a weight, and you get 2 sets of 10, and 1 set of 8 reps at your first workout, you may be quite surprised when, at the next workout, you manage to only get 1 set of 10 and 2 sets of 8 reps. Of course, at the next workout after that one, you may find that you easily get 3 sets of 10 reps, only to follow it up with a workout where you don’t get 10 reps on </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">any</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the 3 sets. This is </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">one</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of the reasons why lifters find their numbers oscillating so much from session to session. Instead, flip the typical way of performing sets and reps on their heads—utilize more sets than reps. This is the key to having a more, and much better, performance-based, results-oriented program.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If you’re after strength, then for the next 4 to 8 weeks, try the following set/rep protocol using the above split: perform 5 to 8 doubles on each exercise. Select a weight where you know you can get 5 doubles, but you’re unsure if you can get any more. See how many doubles you can get with that particular weight. Once you can get 8 doubles, increase weight at the next session and repeat the process. Make sure that your rest between sets stays consistent at each session. This ensures that you’re not making “progress” simply by increasing the rest time between sets at each ensuing session.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you’re after more muscle mass, then train with 8 to 10 sets of 5 reps. For this method, however, keep the sets the same at each session. If you decide to do 10 sets of 5 reps, then select a weight where you would </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">probably</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> reach failure around the 10th repetition. Do 10 sets with this weight, and keep track of the amount of reps you do on each set. After you have performed between 7 and 8 sets, you may struggle to get all 5 reps. Once you can do 5 reps on all 10 sets, increase weight at the next session.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> There are, quite obviously, a myriad of other ways to train for performance-based results, and the above is just one suggestion, albeit a highly effective one, which is the reason that it’s the program(s) I chose. Whatever kind of program </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">you</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> choose, just make sure that it includes the following elements:</span></span></p><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Make sure you incorporate the “Big 4” each and every week, so you </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">must</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> squat heavy weights, press heavy weights overhead, pick heavy weights off the ground, and carry or drag heavy implements for either time or distance.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"><span style="font-size: x-large;">Make sure that your sets are always higher than your repetitions. In other words, 10 sets of 3 reps is almost always a better choice than 3 sets of 10 reps. So whether it’s 10 sets of 2, 8 sets of 5, 15 sets of singles, or even just 6 sets of 4 reps, just remember that these are (for the most part) better than their inverse.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Make sure that you include enough variety to keep from going stale, but not so much variety that you aren’t able to monitor your results closely. This is why I want you to stick with the same exercises, and the same set/rep combos for </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">at least</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;"> 4 weeks before you decide to make a change.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Eat Like a Warrior</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Most people understand that training has to be, at least to some extent, performance-based. However, I don’t think most people apply that same understanding to diet and nutrition. In fact, I doubt </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">very few</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> people do so. When most think about nutrition, they often think of “losing weight” or “gaining muscle,” decidedly </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">aesthetic-based</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> ideas, and most decidedly NOT performance-based understandings. This is, of course, a mistake, but I also think it’s one that can be fairly easily corrected.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I would prefer if lifters thought about nutrition in this manner: First, you approach training with the goal of increasing your performance. Second, you devise a training program to increase a very specific performance. Third, based on these first two, you devise a nutritional program with the </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">specific intent of increasing that performance</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. It’s the third part that most dedicated lifters, and even dedicated performance athletes, get wrong. Even powerlifters will too often approach nutrition—if they even approach it at all—as something that will allow them to “stay lean” or to “get bigger” instead of devising a nutritional regimen that is a direct answer to the training they are imposing on their bodies.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> The next, and most obvious question, you may have is how do you actually go about doing this? What does this approach look like in practice?</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> If you’re a low-rep strength athlete, for instance, then you need to eat a very high-protein diet, but one that limits carbohydrates. You aren’t doing as much aerobic training—if you’re even doing any—so you don’t need a lot of carbohydrates, however, you need to base total caloric intake each day on how much training you’re doing during the week. The more that you train, the more that you need to eat.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you’re trying to gain muscle, this is where the old-fashioned, “traditional” advice works best: You need plenty of protein, fat, </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">and</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> carbohydrates. But not just to “gain muscle,” rather, those are the foods that fuel the kind of workouts you </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">better</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be doing if you’re after serious hypertrophy.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Conversely, if you’re an older athlete, such as myself, then you need to be doing plenty of cardiovascular activity, and just general movement, during the week. This means that as an older athlete, you need to make sure that you’re eating enough “good” carbohydrates to fuel your activity, along with staying well-hydrated.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The bottom line is to make sure that your diet </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">reflects</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> your training choices and your training goals, not just what you want to look like from an aesthetic perspective.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> There is enough to write about “training and eating like a warrior” to probably fill an entire book, much less this one small blog post. In the future, I may do some more posts on the subject, especially if I get many questions based on this essay. And if </span><span face="Arial, sans-serif" style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">you</span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> have any comments or questions, leave them in the “comments” section below or, even better, send me an email. </span></span></p><div><span face="Arial, sans-serif" style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-80776590191362854202023-11-09T11:38:00.004-06:002023-11-09T11:38:55.294-06:00Thursday Throwback: Train Your Deadlift for Your Body Type...<span style="font-size: large;"><br /></span><div style="text-align: center;"><u><b><span style="font-size: large;">...And Watch Your Strength Explode!</span></b></u></div><span style="font-size: large;"><br /></span><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAUVo7VefXg3Mf9XgatGB15e_2lsfS7jnmU5545m6JWl8ng9Z9aD-jt1u8jKPqmo8OCcPTjWcQPYZiTfuQ7PrTZOjyXzBqyBerBBZf9fhWmWHkUqrQFGvK1jcvAQkhFot2F0Qh6JzLxmJB_gTmX02pjDq2ermhlVi7hF33ilj27y84b-s59ukqjSFAG8LU/s1024/DSCN3001.JPG"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAUVo7VefXg3Mf9XgatGB15e_2lsfS7jnmU5545m6JWl8ng9Z9aD-jt1u8jKPqmo8OCcPTjWcQPYZiTfuQ7PrTZOjyXzBqyBerBBZf9fhWmWHkUqrQFGvK1jcvAQkhFot2F0Qh6JzLxmJB_gTmX02pjDq2ermhlVi7hF33ilj27y84b-s59ukqjSFAG8LU/s320/DSCN3001.JPG" /></span></a></div><div style="text-align: center;">C.S. pulling over 500 pounds almost 20 years ago.</div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><span style="font-size: large;"><br /><i>A few weeks ago, in another "Thursday Throwback," I posted an article I wrote for Planet Muscle magazine on "Building a Bigger Bench." Since there was quite a bit of interest in that particular article, I thought I would post another powerlifting article that I wrote on training your deadlift. This is, specifically, on how to train for your body type - that's right, different programs work better for different lifters. This article originally appeared in "Dragon Door" online magazine in 2008. And if you're struggling at all with your deadlift, I promise, this is just what the powerlifting gods ordered...<br /></i><br /><br />The other day I was reading an article by a well-known strength coach when he mentioned that Olympic weightlifting coach Anatoly Bondarchuk believed there were three different kinds of athletes—those who responded best to volume, those who responded best to intensity, and those who responded best to variety. The author then went on to discuss his various rambling opinions on the subject. I, however, had an idea.<br /><br />For some time, now, I've wanted to write an article on deadlifting for <u>Dragon Door</u>. However, I wanted to make sure I wrote something that was good. You know, the kind of article other lifters would actually want to read. Not just something that my wife and family and the lifters I train would be interested in. After reading Bondarchuk's opinion on the three kinds of athletes, I believe I came up with just the article.<br /><br /><b>Enter the Deadlift</b><br /><br />For some reason, you never see good articles on deadlift training. Or, I should say, you don't see enough good articles. There seem to be articles aplenty out there for the squat and—God only knows!—the bench press. But that's a real shame. Especially when you consider just how important the deadlift is, and how many lifters are out there training it each week. After all, the meet really doesn't stop until the bar hits the floor. The deadlift honestly and truly can make or break the "full" powerlifter. Also, it seems that there are a large number of competitors who are now entering deadlift-only contests.<br /><br />So what in the heck is the deal? Why aren't there more good training articles for the deadlift? The reason, I believe, is because of a little something called confusion. That's right: confusion. Even some of you deadlift "specialists" out there don't really know how you should be training the deadlift.<br /><br />Before all you DD readers start crying foul, let me explain.<br /><br /><br /><b>The Three Different Kind of Deadlift Athletes</b><br /><br />How many times have you sat and listened (or read in a book or—heaven forbid—internet forums) to someone complain how this type or that type of training doesn't work for his or her deadlift? C'mon, you know what I'm talking about. Does any of this sound familiar?: "There's no way Westside can work for my deadlift. I mean, how in the hell is the friggin' deadlift gonna go up if I never train it directly?" Or this: "Three days a week for my deadlift?! Is he a complete loon? That dang Pavel and all them good-for-nothin' Russians must be off their rocker. There's no way that training your deadlift that frequently will work. No friggin' way!" Or how about this: "Westside training only works for the genetically gifted deadlifter and the deadlifter who's shot full of 'roids." Or even this: "Training the deadlift twice-a-week only works for the genetically gifted deadlifter or the deadlifter who likes to inject buckets of 'roids in his gluteus maximus."<br /><br />Am I beginning to make my point?<br /><br />And the point is that the reason many people aren't making good gains on these different deadlift programs (outside of the fact they don't really try them) is because they are doing the wrong type of training for their body type. Which brings us to the next two points. How do you know what your body type is? And how do you go about training once you do know?<br /><br /><br /><b>The "Laws" of the Deadlifting Universe</b><br /><br />No matter what your philosophical opinion is on the world we live in and the universe in which this world resides, there are certain laws—scientific laws—that can't be refuted. And so it is with the deadlift, as well. No matter what your body type is, there are two "laws" that really can't be deviated from.<br /><br />I think it's important that we examine these laws of the almighty deadlift before we get to training the different body types. This will help to clear up some of the clutter and confusion that is floating inside many of your little deadliftin' heads.<br /><br /><i>Law Numero Uno</i>: You can't do a lot of reps. I understand that there are some great deadlifters who do a lot of repetition work in the offseason, even on the deadlift. But even these lifters switch to low reps come contest time. And the majority of us shouldn't even do higher reps during the off-season.<br /><br />The reason for this is two-fold. For one, the deadlift is the only one of the three powerlifts where the "negative" (eccentric) portion of the lift doesn't precede the "positive" (concentric) portion. Therefore, repetition work will always be less beneficial here than on the other two powerlifts. Two, repetition work is good for building muscular endurance, but it really blows for building maximal strength and power. Let me use an analogy that Louie Simmons once made in order to prove my point. He used the example of throwing a basketball into the air. When the ball first hits the ground, it will bounce the highest. With each subsequent bounce, the ball loses energy and doesn't bounce as high. The same will happen with each repetition of a deadlift set.<br /><br /><i>Law Number Two</i>: There is no "best" deadlifting form. I'm not talking training techniques here, I'm talking about the form you use. In other words, conventional deadlifting is not necessarily better than sumo deadlifting. Records have been broken in all weight classes using all different forms. The form you use depends on body mechanics (i.e.: the length of your arms and legs) and the strengths of your different muscle groups. Generally, if you have a strong upper and lower back (not to mention strong lats) combined with long arms, then you are almost assuredly going to be a strong conventional deadlifter. If, however, you have "tree-trunk" thighs and short arms and are a powerhouse squatter, then there is almost no doubt that sumo style is going to be where it's at. And, of course, there will be a lot of you that fall somewhere in between these two extremes.<br /><br />If you don't know what form is best for you, then experiment and find out. That's enough said about form in this article.<br /><br /><br /><b>Determining What Kind of Body Type You Are</b><br /><br />Here are what I consider to be the different kind of deadlifters out there:<br /><br />The first deadlifter is the one that responds well to high volume. This athlete will do very well training very frequently. If, for instance, you tried one of those "Russian super cycles" that you found on Dragon Door—the kind of program where you train your deadlift four times during a given week—and you found that your lift had skyrocketed at the end of the training period, then you definitely fit into this group. This athlete is usually genetically predisposed to deadlifting (think Lamar Gant's physique or—the Granddaddy of deadlifting—Bob Peoples).<br /><br />If you tried one of those aforementioned Russian training programs and you felt like someone had beaten the livin' hell out of you after only a week on the routine, then the chances are that you fit into the second group of deadlifters. These are the high intensity, low volume lifters. This group does very well by training with extremely heavy weights, performing only a moderate amount of sets, and then taking up to a week off in between training programs. If, for instance, you get good results by training your squat on Monday, your bench on Wednesday, and your deadlift on Friday, then you probably fit into this category. (Brag Gillingham is a lifter that comes to mind as a poster-boy for this category of athletes—John Inzer would be another.) However, if you immediately start to get weaker by training this way, then you are one of the other body types.<br /><br />The third category of deadlifting athletes is the variety set. This athlete does well by training extremely heavy and training fairly often. How do you know if you fit into this category? Well, if you have been training Westside-style and your lifts have been going up, up, up, then the chances are very good that this is your training style.<br /><br /><br /><b>The Methods 'mongst All the Madness</b><br /><br />Let's take a look at each group of lifters and some example training programs that work good for the different body types. Our first lifter is the:<br /><br /><br /><b>High Volume Deadlifter</b><br /><br />I think there are a couple of good training programs out there for this deadlifter. If you fit into this category but haven't been doing a lot of training on your deadlift up to this point, then I think a good routine to start with would be a heavy/light/medium program. Here is an example of the kind of training regimen I'm talking about:<br /><br /><i><u>Monday: Heavy Day</u><br />Deadlifts: 5 sets of 3 reps. Perform 5 progressively heavier sets, working up to your maximum for 3 repetitions.<br /><br />Standing Good Mornings: 2 sets of 8 reps. Perform 2 light sets of 8 repetitions.<br /><br /><u>Wednesday: Light Day</u><br />Deadlifts: 5 sets of 3 reps. Work up to a weight that is only 80% of your top weight on Monday.<br /><br />Ab work: 2 sets of 15 to 10 reps. Pick an abdominal exercise of your preference.<br /><br /><u>Friday: Medium Day</u><br />Deadlifts: 5 sets of 3 to 1 repetition. Perform 3 progressively heavier sets of 3 reps. On your 4th set, perform a single with the weight you used for your last set of 3 on Monday. On your 5th set, perform a single that is 5-10% higher than your 4th set.<br /><br />Seated Good Mornings: 2 sets of 8 reps.</i><br /><br />This program is an excellent one for the high-volume deadlifter to get started with. The first week you perform it, you might want to take it a little easy. Be prepared to go all-out on the second week.<br /><br /><b>3x3 Training</b><br /><br />Several years ago, a German lifter named Stephan Korte came out with this system of training. It was supposedly based on the training of a lot of Russian and Eastern-bloc lifters. I was always of the opinion that 3x3 training was a little too basic and didn't take into account some of the more advanced training ideas of the Eastern-bloc countries. Having said that, I do think it's a pretty good way for high volume deadlifters to train. Here's what 8 weeks of training would look like:<br /><br /><i><u>Phase 1: Weeks 1-4</u><br />Week 1: Deadlifts: Perform 5-8 sets of 5 reps with 58% of one-rep maximum. Do this workout three times during the week (Monday, Wednesday, Friday for example).<br /><br />Week 2: Deadlifts: Perform 5-8 sets of 5 reps with 60% of one-rep maximum. Train three times during the week.<br /><br />Week 3: Deadlifts: Perform 5-8 sets of 5 reps with 62% of one-rep maximum. Train three times during the week.<br /><br />Week 4: Deadlifts: Perform 5-8 sets of 5 reps with 64% of one-rep maximum. Train three times during the week.<br /><br /><u>Phase 2: Weeks 5-8</u><br />Week 5:<br />Day 1: Deadlift 1-2 sets of 1 rep with 80% of one-rep maximum.<br /><br />Day 2 and 3: Deadlift 3 sets of 3 reps with 60% of one-rep maximum.<br /><br />Week 6:<br />Day 1: Deadlift 1-2 sets of 1 rep with 85% one one-rep maximum.<br /><br />Day 2 and 3: Deadlift 3 sets of 3 reps with 60% of one-rep maximum.<br /><br />Week 7:<br />Day 1: Deadlift 1-2 sets of 1 rep with 90% of one-rep maximum.<br /><br />Day 2 and 3: Deadlift 3 sets of 3 reps with 60% of one-rep maximum.<br /><br />Week 8:<br />Day 1: Deadlift 1-2 sets of 1 rep with 95% of one-rep maximum.<br /><br />Day 2 and 3: Deadlift 3 sets of 3 reps with 60% of one-rep maximum.</i><br /><br />Both the Heavy/Light/Medium system and the 3x3 training are good places for the high-volume deadlifter to get his or her feet wet, so to speak. There are plenty of other good routines out there, as well, but half the excitement of training (at least for me—I expect it's the same way for many others) is finding something new. So we'll save some of the other programs for other articles or other writers.<br /><br /><br /><b>High Intensity, Low Volume Deadlifter</b><br /><br />In my experience, this lifter is the easiest to train. The bodybuilding mantra of "rest and grow" describes this deadlifter nicely. The high intensity, low volume lifter shouldn't train the deadlift more than once every five days. Once a week is even better.<br /><br />Here's a deadlifting regimen that suits this lifter nicely. On this program, you will train the deadlift, and the exercises associated with it, just once each week. A good ideal would be to train your deadlift on Monday, your bench press on Wednesday, and your squat on Friday. Also, pick two different deadlift workouts and alternate between each one.<br /><br /><i><u>Workout #1</u><br />Deadlifts: 5 sets of 3 reps, 1 to 3 sets of 1 repetition. The first 5 sets of 3 reps will all be warm-ups. After that, perform anywhere between 1 and 3 sets with a weight that is 90-100% of your one-rep maximum.<br /><br />Close Grip Chins: 3 sets of maximum reps.<br /><br />Stiff-Legged Deadlifts: 3 sets of 5 reps. Use the same weight on all 3 of these sets.<br /><br /><u>Workout #2</u><br />Rack Pulls: 5 sets of 3 reps, 1 to 3 sets of 1 repetition. Use the same format as the deadlifts from workout #1.<br /><br />Deficit Deadlifts (deadlifting off blocks or plates): 3 sets of 3 reps. Use the same weight on each set.<br /><br />Bent Over Dumbbell Rows: 3 sets of 8 reps (each arm).<br /></i><br />If you fit into this category of deadlifter, but you still want to train more frequently, then try a four-day split that looks like this:<br /><br />Monday: deadlift training<br />Tuesday: bench press training<br />Thursday: squat training<br />Friday: lats and biceps training<br /><br />Also, keep in mind that the above workout is just an example program for how you should train. You can increase or decrease the number of sets you need based on whether your deadlift numbers move up or down.<br /><br /><br /><b>Variety Deadlifter</b><br /><br />I have one phrase—and one phrase only—for this kind of deadlifter: conjugate training. The most popular form of conjugate training in the Western world is the Westside Barbell approach. Unless this is the first time you've read anything about powerlifting or unless you've had your head buried in the proverbial sand for the last decade, then you are well aware of the parameters of Westside training. However, keep in mind that Westside's methods are simply a template for how you should train. You need to adapt training parameters to fit your own needs.<br /><br />For instance, some deadlifters will find that they need more pulling movements than what Louie Simmons recommends. In others words, you might want to do some variety of deadlifting more often than just every seven to ten workouts—as a lot of Westsiders tend to do. Some of you might do good pulling at every other workout, while others might do good by using a couple weeks of good mornings before doing a pulling movement for a couple of sessions. Here is an example—and only an example—program:<br /><br /><b>Westside Style</b><br /><br /><i>Week One<br /><br />Monday: Maximum Effort Training<br />Rack Pulls (pins set at knee height): Work up to a max single or triple.<br />Wide Grip Chins: 3 sets of 6-8 reps.<br />Pull Throughs: 2 sets of 15 to 20 reps.<br /><br />Friday: Dynamic Training<br />Box Squats: 10-12 sets of 2 reps using 50-60% of one-rep maximum.<br />Reverse Hypers: 3 sets of 8 reps.<br />One Leg Squats: 4 sets of 10 reps (each leg).<br />One Arm Dumbbell Rows: 3 sets of 8 reps (each arm).<br /><br />Week Two<br /><br />Monday: Maximum Effort Training<br />Deficit Deadlifts: Work up to a max single or triple.<br />Glute Ham Raises: 3 sets of 8 reps<br />Reverse Hypers: 3 sets of 8 reps<br /><br />Friday: Dynamic Training<br />Box Squats: 10-12 sets of 2 reps using 50-60% of one-rep maximum.<br />One Leg Squats: 4 sets of 10 reps (each leg).<br />Barbell Shrugs: 3 sets of 6 reps.<br />Hanging Leg Raises: 3 sets of 15 reps<br /><br />Week Three<br /><br />Monday: Maximum Effort Training<br />Good Mornings: Work up to a max triple or single.<br />One Arm Dumbbell Rows: 3 sets of 8 reps (each arm)<br />Glute Ham Raises: 3 sets of 8 reps<br /><br />Friday: Dynamic Training<br />Box Squats: 10-12 sets of 2 reps using 50-60% of one-rep maximum.<br />Reverse Hypers: 3 sets of 8 reps.<br />One Leg Squats: 4 sets of 10 reps (each leg).<br />Close Grip Chins: 3 sets of 6-8 reps.</i><br /><br />Remember that what is written above is just a three-week training block. And nothing is written in stone. The variety deadlifter needs variety.<br /><br />Here are some other tips to help the variety deadlifter:<br />—Don't perform the same maximum effort (or heavy) exercise more than two weeks in a row.<br /><br />—Learn to change more than just exercise selection. Number of repetitions and rest time in between sets can change, as well.<br /><br />—Don't be afraid to follow different training splits. In other words, don't always train your deadlift (and the muscles that help you deadlift) on Monday and Friday. Sometimes, train as few as just one time a week, and other times train those muscles as often as three times in a given week.<br /><br /><br /><b>In Conclusion</b><br />I also want you to be aware that just because you fit into one of the aforementioned deadlift categories, that doesn't mean that you necessarily fit into the same category when it comes to the bench press or the squat. In other words, you could be a variety bench presser and deadlifter, but a high-volume squatter. But, in the words of Conan's Chronicler, that is "another story."</span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-19477606706193942622023-11-06T12:42:00.000-06:002023-11-06T12:42:18.246-06:00IT CAME FROM BEYOND THE BARBELL<p><span style="font-size: x-large;"> </span></p><span id="docs-internal-guid-5aece28b-7fff-8ad1-aa25-abb7c5a6ec97"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4E5jn2B3KA-W9Fjbb8JsuNXhuCNz58v2zbTdx4DcKQ3a0L59Wh4_995nDranzjucqWErV7mC-Ptia9UrX07DCep-M-OINQovzXSSa5oQWtmLtlLsPFbUDopPFF_XtctgL6QsoCgzIBtxv5T3v4UTLepFSR6wQ7K4rEbGdGJt-HdXCaPXTSC_OfdJhINnB/s1640/It%20came%20from%20beyond%20the%20barbell.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="924" data-original-width="1640" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4E5jn2B3KA-W9Fjbb8JsuNXhuCNz58v2zbTdx4DcKQ3a0L59Wh4_995nDranzjucqWErV7mC-Ptia9UrX07DCep-M-OINQovzXSSa5oQWtmLtlLsPFbUDopPFF_XtctgL6QsoCgzIBtxv5T3v4UTLepFSR6wQ7K4rEbGdGJt-HdXCaPXTSC_OfdJhINnB/w400-h225/It%20came%20from%20beyond%20the%20barbell.png" width="400" /></a></span></div></span><h2 style="text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"><u>The Power/Mass Methods of the “Silver Era” Bodybuilders from the ‘40s, ‘50s, and ‘60s!</u></span></span></h2><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Years ago, I wrote an article for </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> magazine entitled “Attack of the Old-Time Strength and Power Routines” which included several programs that were, at least somewhat, based on the training programs of many of the bodybuilders from the ‘40s, ‘50s, and ‘60s. The title, of course, was an homage to the B monster and sci-fi movies of the ‘40s and the ‘50s. This article’s title is, as you may have already surmised, also an homage to that era of </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">awesome</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> B movies that I loved as a kid, and pretty much still love to this day. So - assuming you read the “Attack” article, as well - you can look at this as the second presentation in our double-feature from the Silver Era of bodybuilding.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> We’ll look at a couple of programs that were used by the old-school lifters of this era, and ways that these training routines can work for </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">you</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. The first program is a “basic” program - but don’t let the term </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">basic</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> fool you - and the second one is most decidedly a more “advanced” regimen.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Marvin Eder’s Power/Mass Methods</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I’m not sure exactly why I haven’t done a full “Classical Bodybuilding” piece on the one-and-only Eder, especially considering the fact that I have often extolled him - both in print and online - as the single greatest bodybuilder </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">cum</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> strength athlete</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> ever</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. That’s right. In my mind, he’s the greatest.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> This is what I wrote about Eder in an article entitled “Retro Mass” in a 2002 issue of </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> magazine: </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The greatest all-around bodybuilder, powerlifter and strength athlete ever to walk the planet, Eder had 19-inch arms at a bodyweight of 198. He could bench press 510, squat 550 for 10 reps and do a standing barbell press with 365. He was reported to have achieved the amazing feat of cranking out 1,000 dips in only 17 minutes. [60 x 17 = 1020 seconds/1,000 dips = averaging out to about one a second.] As </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> contributor Gene Mozee put it, "Modern day bodybuilders couldn't carry his gym bag."</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> And how exactly did Eder train? Here is the program that he gave to Mozee in the ‘60s (based on his training from the ‘40s and ‘50s), and which Mozee later wrote about in </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">:</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Eder told me that his secret to building record-breaking power and incredible muscularity was power-mass training. The following routine is one he used, and it is the one he recommended to me. It not only helped me gain many pounds of muscle, but it pushed my bench press and overhead pressing strength to new heights.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">1) Squats – Keep the feet fairly close together. Squat slightly below parallel, keeping your knees pointing forward. Exhale strongly at the hard spot on the way up.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">2) Bench Presses – Use a medium-wide grip, with your hands about 26 to 32 inches apart. Lower the bar slowly to the highest point on your chest and immediately ram it back to the top as you exhale.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">3) Heavy Bent Over Barbell Rows – Use the same as for the bench press. Bend forward with your back parallel to the floor and pull the bar up until it touches the rib cage. Lower the bar slowly close to your body, but don’t let it touch the floor. Use some cheat on the last few reps.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">4) Standing Barbell Presses – Use a slightly wider-than-shoulder-width grip. Take the barbell off a squat rack rather than cleaning it, and preserve all your energy for pressing. Keep your entire body tight and exhale as you press the weight up. Do the reps rapidly without pausing at the top or bottom.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">5) Lat Machine Pulldowns – Using a fairly wide grip with your hands six to eight inches wider than shoulder-width, pull the bar down to just below your collar bones until it touches your upper chest. You can also substitute some form of chins for this exercise, or alternate each workout.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">6) Heavy Dumbbell Curls – Do this exercise while seated on a sturdy bench. Use a slight cheating motion as you inhale, curling the bells upward until they touch your delts. Exhale as you lower them all the way to straight arms.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">7) Cool Down – 100 leg raises or other light abdominal work.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Train three times a week on alternate days.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Perform each exercise for 3 sets of 8 reps the first two weeks.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">After two weeks increase to 4 sets of 6 to 8 reps.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Take a light week.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Increase to 5 sets of 5 to 7 reps on each exercise for a month.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Take a light week.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Increase to 3 sets of 3 to 5 reps, and 3 sets of 6 to 8 reps on each exercise for a month.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Relax and rest between each set until you have fully recuperated enough to go on. Schedule your workout so that you will have enough time to go through it without rushing. Don’t add any other exercises. Warm up before each exercise.*</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> This program looks basic - which it is - but the “devil is in the details,” as the saying goes. The most interesting thing about it to me is the way that Eder progresses over the course of, roughly, four months. After a month of doing 3 sets of 8 (for two weeks), and then 4 sets of 6-8 (for another two weeks), he recommends a “light week.” Then another month of heavier training and 5 sets of 5 to 7 reps, followed by another light week, then, lastly, a month of 6 sets of 3 to 5 reps and 6 to 8 reps, followed by another light week.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> I think it’s always a good idea to take a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">down</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> week after 3 to 4 weeks of training. In fact, you might not want to wait a month before utilizing a week of active recovery. For most lifters, I find that, after three weeks of hard training, they could use a break.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> When utilizing a light week, make sure it’s what I called it: an </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">active recovery week</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of training. If you simply drop your poundages, but utilize much higher reps, this won’t be “light.” In fact, you may find that it’s just as hard to recover from because your workload will end up being even higher than before! No, use the same set/rep ranges that you were using, but drop the weights by about 25% (or even 50% if you feel “beat up”).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> If you wanted, you could really use a program like this for most of your training life. After doing the above program for the 15 to 16 weeks that it requires, switch over to some new exercises, and start the program all over again, beginning, once again, with simply using 3 sets of 8 on your new movements, and progressing in the same manner over another 15 weeks. This allows you to give your body the break it needs by not constantly trying to do more and more work each week, which will, of course, eventually come back around to bite you in the rear. So, that is one way to move forward, but I know that you will </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">probably</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> - at least, at some point - want to switch to another program, so let’s look at some more </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">advanced</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> regimens.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Reg Park’s Advanced Mass-Building Program</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> You may find the program below to be, well, a bit </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">insane</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">. Most bodybuilders these days simply scoff at such a program as this, reasoning that there’s no way in hell that any man - even one of Park’s exceptional genetics - could possibly do such a program as this and survive, much less gain heaping amounts of muscular mass while doing it. I think such a view is misguided and ill-informed. Sure, it takes years to build up to the work capacity to do such a program, but that doesn’t mean that it’s only for the “genetically gifted.” The truth is that some men thrive on such hard work, and, for many, a lot of work </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">is</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> required.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Before we get around to the program - and then to some adjustments I would </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">definitely</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> make - let’s look at how George Turner (he wrote what follows in the mid ‘90s) described some of the training methods of the Silver-era bodybuilders:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> "Consider Roy Ledas and Buddy Pryor doing endless seated presses with 125-pound dumbbells when neither one of them weighed more than 170, or Doug Strahl and George Sheffield working out for 5 hours a day, 6 days a week. I remember the New Yorkers Lou Degni, Marvin Eder, and my buddy Dominic Juliani training Monday through Friday in the gym and on Sunday doing chins and dips on the beach for endless sets of up to 50 reps (that's right, 50 reps) and Chuck Ahrens training arms and shoulders for 4 hours, 3 times a week, and doing standing triceps French presses for 5 or 6 reps with a 315-pound Olympic bar.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> "At the time, I trained everything from the abs down for 54 sets on one day and my entire upper body for 90 sets the following day, often working out 10 or 11 days in a row before instinctively taking a day off. It was nothing out of the ordinary. I was training at about the same level as every other real bodybuilder. We were used to it, as we worked up to it for years. We didn't have to take something to make us want to train. We loved it! Now, I hear about people hitting one bodypart per day, taking a week to work the entire body. What kind of bullshit is that? Get in condition for crying out loud; don't get everything out of a syringe."</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;"> Intense, huh? And just what does a program actually look like using such “insanity”? Here is the program that Park said he used to get ready - and eventually win - the ‘51 Mr. Universe competition:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Incline D.B. Press – 5x5 with 140 lb. dumbbells</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Flat Bench D.B. Press – 5x5 with 140 lb. dumbbells</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Pushups</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Press Behind Neck – 5x5 with 210 lbs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Press – 5x5 with 210 lbs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Two D.B. Press – 5x5 working up to 100 lb. dumbbells</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Dumbbell Lateral – 5x8 with 50-60 lb. dumbells</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Chins – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Bent Barbell Row – 5x8 with 250-300 lbs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">One Arm D.B. Row – 5x8 with 100-120 lb. dumbbell</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Lat Pulldown – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Central Loading Curl – 5x8 with 140 lbs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Incline D.B. Curl – 5x8 with 70 lb. dumbbells</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Barbell Curl – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Lying On Back Two Dumbbell Curl – 5x8 with 50-60 lb. dumbbells</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">One D.B. Two Arm French Press – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Lying B.B. Triceps Extension – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Triceps Dips or Parallel Bar Dips – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Triceps On Lat Machine – 5x8</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Donkey Calf On Machine – 10x20</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">Squat – 3x20 with 320 lbs.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: x-large;">D.B. Pullover – 3x10**</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Looking it over, you can see that Park </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">basically</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> trained each muscle group with 3 to 4 exercises (typically 4) for 5 sets each. He also, obviously, didn’t believe that an advanced bodybuilder would need to split his training sessions even when doing 20 sets per muscle, however, it must be noted that most lifters - even of that era - </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">did</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> split their body parts. Once they had worked up to this kind of work capacity, they would train upper body on one day, and lower body on the next - just as Turner said he did in the above quote.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Now, I would, quite obviously, make some changes to this program if you were to use it yourself, but I do think something similar </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">would</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> be beneficial. For instance, the first aspect of Park’s program that I would utilize is using multiple exercises-per-bodypart while sticking with a full-body regimen. The truth is, most lifters switch over to a “split” program too quickly. Let’s say you spent a few months doing the Eder-style program, and now you want to add some additional movements for each muscle group. Try a program where you do </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">two</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> exercises-per-muscle group. In other words, your initial program would be </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">half</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> of what Park recommended above.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> After a few months of training 2-movements-per-muscle, switch to 3, and utilize it for another few months. This, by the way, is exactly the kind of program that another great from the Silver Era, Steve Reeves, used. Reeves would do 3-exercises-per-muscle group for 3 sets each, and train his entire body 3x weekly. That might be a more sane, sensible, and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">effective</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> approach for you.</span></span></p><span style="font-size: x-large;"><br /><br /><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">*From the article “Power/Mass Training” in </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">IronMan Magazine</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">**From the article “How I Trained to Win Mr. Universe” by Reg Park, in a 1967 issue of </span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Health and Strength</span><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> magazine.</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-40396664571704287132023-11-02T10:58:00.000-05:002023-11-02T10:58:28.387-05:00Thursday Throwback: STRONGMAN MUSCLE<p> <i>I have not been able to write quite as much on the blog as usual of late. I also write full-time for a media company, and sometimes it causes me to get a little behind in the stuff that I really love to write about; hardcore strength and power, traditional budo, etc. Anyway, I should have some more "regular" articles published here in the next couple weeks, and, until then, I thought it would be good to do another "Thursday Throwback."</i></p><p><i> This is an article I wrote for <u>Planet Muscle</u> around ten years ago. I think it's a good article, and, in fact, I thought it would be more popular than it was/is. You can find quite a bit of my training programs out there on the internet - my "high-frequency focus training" is rather popular, for instance - but you don't see this program anywhere. Credit Jeff Everson - who I miss dearly every time I think of my time writing for PM - for running a lot of my programs in the pages of his rag. Believe it or not, I actually had an editor at one of the major muscle magazines tell me that I would NEVER have my articles published because my programs were too "out there" for the general readership. A few months after I was told that - maybe even weeks, I can't exactly remember - Everson hired me to write a lot of "out there" training articles. This was most decidedly one of them.</i></p><div align="center" class="MsoNormal" style="line-height: 32px; text-align: center;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: large;">Strongman Muscle<o:p></o:p></span></span></b></span></div><div align="center" class="MsoNormal" style="line-height: 32px; text-align: center;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: large;">Using Strongman-style Training for Maximum Muscle Gains<o:p></o:p></span></span></b></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpZD5ABOzRDWOw329cj0_x4_neWEg0oQnqsv3Jr24fJp2Q71rvP96N-c3GRNsqm2U811Az1iTFmPIKGJVEAWwciVB_d5tFQrrJ1HOEIYsY6S6nz7cjkgwwnAAv5eme2FtDNjIEDaOvOR9PP5IBYeLjhe6MTy2gRW92UoPpvoEb4oGywz5zRxxvqISd24uN/s968/strongman.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="628" data-original-width="968" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpZD5ABOzRDWOw329cj0_x4_neWEg0oQnqsv3Jr24fJp2Q71rvP96N-c3GRNsqm2U811Az1iTFmPIKGJVEAWwciVB_d5tFQrrJ1HOEIYsY6S6nz7cjkgwwnAAv5eme2FtDNjIEDaOvOR9PP5IBYeLjhe6MTy2gRW92UoPpvoEb4oGywz5zRxxvqISd24uN/s320/strongman.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The first page of this article as it appeared in <u>Planet Muscle</u> Magazine.</td></tr></tbody></table><br /><div class="MsoNormal" style="line-height: 32px;"><br /></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: large;"> </span><span class="Apple-style-span" style="font-size: x-large;">Watch the “World’s Strongest Man” competition and you’ll see some of the most massively muscled men on the planet. And they didn’t get that way by training like your average bodybuilder. They got big, strong, and muscular by training on core lifts (squats, deadlifts, overhead presses, etc.) and utilizing a lot of odd lifts such as the farmer’s walk, log presses, sand-bag carries, and the tire flip—to name just a few.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Most of you reading this will probably never compete in a strongman competition, but the kind of lifting they utilize can be a great way of training for any bodybuilder looking to pack on some muscle mass.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> The program presented here allows you to train as if you were preparing for—or even competing in—a strongman competition. First, I am going to lay out the parameters of the program. Second, I will discuss the benefits of training in such a manner. And third, I will offer an example of what a couple weeks of training should look like.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">The Nuts and Bolts of Strongman Muscle</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> This program has you training 2 days-per-week. (No, you did not</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>read that incorrectly. You will only need 2 “primary” training days each week, though it’s perfectly fine to have 1 or 2 “extra” workouts to aid in recovery and to promote growth—but we’ll get around to that in a little bit.) The most popular days for lifters is usually Monday and Thursday, but any 2 non-consecutive days will work.<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Each training session will have you performing (at the minimum) 4 exercises. You will perform a lower body “pushing” movement, a lower body “pulling” movement, an upper body “pushing” movement, and an odd lift at each session.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> On each day, you will pick one of the exercises as your “max effort” movement. For this exercise, you will work up to a max single. This exercise will be rotated from at each workout.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial; font-size: x-large;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> On each day, you will select one exercise as your “max for reps” movement. After a thorough warm-up, you will select a heavy weight where you would expect to reach failure somewhere between the 5</span></span><sup><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">th</span></span></sup><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>and the 10</span></span><sup><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">th</span></span></sup><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>repetition. (The repetition range doesn’t have to be exact.) You will take this set to the point of momentary muscular failure.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> On each day, you will select one exercise as your “max for sets” movement. On this exercise, you will select a weight that is somewhere between 80%-90% of your one-rep maximum. You will then select a certain number of reps (be it 2, 3, 4, or 5 reps) and you will perform as many sets as possible for the prescribed number of reps that you choose.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Your last exercise for each day will be an “odd lift.” This exercise will be either a “distance” exercise while carrying or holding an object, or it will be a “timed” exercise, in which you have to see how long you can hold or carry an object.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Each workout will be different. You will constantly rotate exercises for each “event” above.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">The Benefits of Strongman Muscle Training</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Workouts performed in this manner have several different benefits.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> For myself (and the two workout partners I currently train with), the most important benefit is that this kind of training is fun</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">. Every training session—especially when you have more than one training partner—is like a mini-strongman competition. You want to “win” each exercise by doing more reps, lifting more weight, or doing more sets than any of your partners.<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> If a workout isn’t interesting and enjoyable to perform, then I have no use for it. This training, however, is highly</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>enjoyable.<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Another benefit is that your body never grows “stale” on this program. Nothing about the workout is set in stone. You are constantly changing exercises. This means that even though you are always lifting heavy, your body—not to mention mind—doesn’t get “burned out.” Training plateaus become a thing of the past.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> The workout is also highly adaptable. As you get more advanced, you can add exercises for either max rep, max set, or max weight movements. Also, if you are short on time—or just don’t feel like training as much as usual—then you can just drop one of the exercises from your arsenal.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> With only 2 training sessions each week, the program is not that hard to stick with. Almost anyone can make time for 2 sessions-per-week.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">An Example “Strongman Muscle” Program</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> What follows is a template for what your program should look like. You will notice that I have provided plenty of variety as far as what exercises to perform on each day. Perform the exercises that work best for you, but don’t necessarily perform the exercises that you enjoy doing. Chances are if you dislike a certain exercise, then you should</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>do it.<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> After I lay out the program, I’ll give you a few extra tips to make sure your workouts are as effective as possible.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial; font-size: x-large;"><u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Week One/Day One</span></span></u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">A. Max Effort for Lower Body Pushing Exercise – work up to a max single. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l6 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l6 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Front Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l6 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Box Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l6 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Bottom Position Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l6 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Squat Lockouts<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">B. Max Reps for Lower Body Pulling Exercise – perform one set (after warm-ups) to momentary muscular failure, using a rep range between 5 and 10 reps. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Sumo Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlift lockouts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Stiff-Legged Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l5 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Snatch-Grip Deadlifts<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">C. Max Sets for Upper Body Pushing Exercise – Using 85% of your one-rep maximum, perform as many sets of 3 reps as possible. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l10 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Flat Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l10 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Incline Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l10 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Dumbbell Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l10 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Bottom Position Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l10 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Board Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l10 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Floor Presses<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">D. Odd Lift for Distance Exercise. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Farmer’s Walk (with dumbbells)<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Sandbag Carry<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Sled Drag<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial; font-size: x-large;"><u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Week One/Day Two</span></span></u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">A. Max Effort for Lower Body Pulling Exercise – work up to a max single. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l7 level1 lfo5; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Sumo Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l7 level1 lfo5; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l7 level1 lfo5; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlift Lockouts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l7 level1 lfo5; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Snatch-Grip Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l7 level1 lfo5; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deficit Deadlifts (these are performed while standing on a box or Olympic plates)<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">B. Max Reps for Upper Body Pushing Exercise – perform one set (after warm-ups) to momentary muscular failure, using a rep range between 5 and 10 reps. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo6; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Flat Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo6; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Incline Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo6; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Dumbbell Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo6; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Incline Dumbbell Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo6; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Weighted Dips<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">C. Max Sets for Lower Body Pushing Exercise – Using 90% of your one-rep maximum, perform as many sets of 2 reps as possible. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l11 level1 lfo7; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l11 level1 lfo7; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Box Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l11 level1 lfo7; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Bottom Position Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l11 level1 lfo7; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Squat Lockouts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l11 level1 lfo7; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">High-Bar, Close-Stance Olympic Style Squats<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">D. Odd Lift for Time Exercise. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo8; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlift Hold (this exercise is done by holding a barbell as long as possible in the top position of the deadlift; use an over/over grip)<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo8; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Crucifix Hold (this exercise is done by holding a dumbbell in each hand, with both arms being held up straight as in a crucifix )<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial; font-size: x-large;"><u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Week Two/ Day One</span></span></u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">A. Max Effort for Upper Body Pushing Exercise – work up to a max single. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l8 level1 lfo9; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Flat Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l8 level1 lfo9; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Bottom Position Bench Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l8 level1 lfo9; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Rack Lockouts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l8 level1 lfo9; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Board Presses<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l8 level1 lfo9; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Floor Presses<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">B. Max Reps for Lower Body Pushing Exercise – perform one set (after warm-ups) to momentary muscular failure, using a rep range between 5 and 10 reps. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l9 level1 lfo10; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l9 level1 lfo10; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Bottom Position Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l9 level1 lfo10; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">High-Bar, Close-Stance Olympic Style Squats<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l9 level1 lfo10; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Box Squats<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">C. Max Sets for Lower Body Pulling Exercise – Using 90% of your one-rep maximum, perform as many sets of 2 reps as possible. Choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo11; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo11; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Sumo Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo11; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlift Lockouts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo11; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Snatch-Grip Deadlifts<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo11; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deficit Deadlifts<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">D. Odd Lift for “Race” Exercise. Competing against one or more training partners, choose one of the following exercises:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo12; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Farmer’s Walk<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo12; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Deadlift Hold<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l4 level1 lfo12; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">Sled Drag<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial; font-size: x-large;"><u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Week Two/Day Two</span></span></u><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> On this day, repeat the Week One/Day One workout, rotating from exercises per your level of strength (see below).<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Tips and Tricks for Getting the Most Out of the Program</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> The first thing a lot of you will notice—and probably complain about—is that there is no direct arm work, calf work, ab work, and whatnot. Good; most of you reading this probably only need a few core exercises in order to pack on as much muscle as possible. And the exercises that I included in this program are the best of the best, the crème de la crème, so to speak.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Having said the above, if you still insist on doing some “extra stuff” then you have a couple of options. The first is to simply add a couple of “pumping” exercises at the end of the sessions (assuming you have the energy). A few sets of curls, crunches, and calf raises wouldn’t hurt. The second option—and I like this one better—is to add an extra workout. Let’s say that you pick Monday and Friday as your two “Strongman Muscle” days; just add an extra session on Wednesdays. This third session shouldn’t be too intense. A few sets each of chins, barbell curls, skullcrushers, standing calf raises, and sit-ups should do the trick.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Now, if you are an advanced athlete—the kind of guy (or gal) who benches close to double his bodyweight, and squats and deadlifts 2 ½ times his bodyweight—then you actually need the extra session. If this is you, then make sure you are doing plenty of ab work, lower-back work (good mornings should fit the bill nicely), lat work, and lots</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>of triceps work. (If you are benching close to double your bodyweight and not doing the triceps work, chances are that your bench press is going to go nowhere.)<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> Another question that a lot of you will probably have is, “when do I rotate to a new exercise?” In other words, if on your first Week One/Day One exercise you did squats for your max effort lift, sumo deadlifts for your max reps lift, incline benches for your max sets lift, and the farmer’s walk for your odd lift, what should you do come the Week Two/Day Two workout? The answer is simple: it depends on your level of strength development.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;"> If you are a beginner (or just not very strong), then stick with the same exercise for 3 different workouts. In other words, use the squat as your max effort lower body pushing movement 3 times before rotating to a new exercise. If you are an intermediate lifter, then stick with the same exercises for 2 different workouts. And if you are advanced, rotate exercises every time.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Summing It All Up</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></span></div><p><span style="font-size: x-large;"><i></i></span></p><div class="MsoNormal" style="line-height: 32px;"><span style="font-size: x-large;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> I hope this article has offered you a new, more innovative way to train. You don’t have to use this program all the time, but 8 to 12 weeks on it can do wonders. After a couple of months of this training, you should be a lot</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><span> </span>stronger than before, not to mention bigger. It also gives your mind and body a break because you only have to train 2 days per week. Good luck and good training!</span></span></span></span></div><p><i><br /></i></p>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-46408712390317889072023-10-25T13:39:00.000-05:002023-10-25T13:39:10.751-05:00Nutrient Combining (and Timing) for Muscle-Building and Fat Loss?<h1 style="text-align: center;"><span style="font-family: arial; font-size: x-large;"> <span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-align: center; vertical-align: baseline; white-space-collapse: preserve;">Some Random Thoughts (like </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-align: center; vertical-align: baseline; white-space-collapse: preserve;">Really</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-align: center; vertical-align: baseline; white-space-collapse: preserve;"> Random) on Nutritional Concepts That May, or May Not, Work</span></span></h1><div><span style="font-family: arial; font-size: x-large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Te3hbhBcayQvNmIJI_I0IuJid3T9F6_5_bDioFy15awB5tNGxgTgzmP0uUveVt_wZEUApb9zzzz69rmib4n9J1F7_ubiSRWrfrU7NHPoC4G3A_TiDhwFOFCyPxCzD7TiFd9c7sCr4lHdh9-wGkhQP1CfJKI1XmUAjdQ7Nt8UIVv0W0_H1Chrex58_ovj/s1640/Nutrient%20Timing%20for%20Muscle%20Growth%20and%20Fat%20Loss.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="924" data-original-width="1640" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Te3hbhBcayQvNmIJI_I0IuJid3T9F6_5_bDioFy15awB5tNGxgTgzmP0uUveVt_wZEUApb9zzzz69rmib4n9J1F7_ubiSRWrfrU7NHPoC4G3A_TiDhwFOFCyPxCzD7TiFd9c7sCr4lHdh9-wGkhQP1CfJKI1XmUAjdQ7Nt8UIVv0W0_H1Chrex58_ovj/w400-h225/Nutrient%20Timing%20for%20Muscle%20Growth%20and%20Fat%20Loss.png" width="400" /></a></div><br /><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-align: center; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></span></div><span id="docs-internal-guid-54b99556-7fff-6a9c-54d3-3c288edf22ad"><span style="font-family: arial; font-size: x-large;"><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">C.S.’s note: As I wrote above, what follows is very random. I had read about Suzanne Somers’ recent death, and it made me think about something I don’t typically write about: nutrition. Take what follows with a slight grain of salt…</span></p><br /><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> Suzanne Somers died this past week just short of her 77th birthday. If you were a kid in the ‘70s and early ‘80s (like me), then you remember well her character Chrissy from the tv sitcom “Three’s Company.” In fact, if you were a young boy in the ‘70s and early ‘80s (once again, like me), then there’s a good chance that your love of all things female boiled down to the Dallas Cowboys cheerleaders, any one of </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Charlie’s Angels</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">, Linda Carter as </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Wonder Woman</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">, and, finally, Somers as Chrissy Snow. But don’t worry, this isn’t an essay where I go on and on about the first “loves” of my young male life. No, Somers' death got me thinking about something else that most people probably don’t associate with the late actress: nutrient-combining. Believe it or not, she wrote something like a dozen </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">best-selling</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> nutrition/dietary books, and the main </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">gist</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> of her nutritional thesis was that, sure, some things are off-limits such as “sugar” and “starches,” but the main culprit of bad health was combining certain foods with other foods. And by that same token, certain foods </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">should</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> be combined together for optimal health - not to mention a smaller waist size.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> Somers wasn’t the first nutritional “expert” to recommend such combining, or lack thereof, whatever the case might be. The “classical conditioning” expert Ivan Pavlov - who died in the 1930s - believed that protein-rich foods shouldn’t be combined with carbohydrate-rich foods. I’m unsure whether this was also based on his various observations of drooling dogs, but hey, he certainly wasn’t the last to recommend such a thing.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> I remember reading about this idea for bodybuilding sometime in the late ‘80s, early ‘90s. Now, don’t hold me to this, but I believe it was Ron Love in an old </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">MuscleMag International</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> from around this time who said that he </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">never</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> ate his protein with his carbs. He would have a piece of chicken, wait an hour, have a baked potato or some rice, wait a couple of hours, and have some more chicken (or steak, hamburger, whatever), then wait a little bit before having some more carbs. And he always ate this way, especially pre-contest. As I said, I </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">think</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> this was Ron Love - I’ve looked everywhere for that particular </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">MuscleMag</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">, and I’m sure I still have the magazine somewhere, but I can’t find it in my boxes and boxes of old mags in my attic. It </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">might</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> have been Scott Wilson - he and Ron Love were both fantastic late ‘80s, early ‘90s bodybuilders that need to be remembered more - so, please, someone correct me in the comments section below if you know me to be wrong. Anyway, I wasn’t really sure about such a concept at the time, but it always stuck with me, and would eventually lead me to do some nutrient combining/timing methods myself as a bit of experimentation.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> In the mid ‘90s, I tried the Anabolic Diet invented by Dr. Mauro DiPasquale. It was probably the first, last, and </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">only</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> time that I managed to gain some muscle mass while also losing body fat without the aid of anabolic “supplements.” On the Anabolic Diet, you eat high-fat (like </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">really</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> high-fat) Monday through Friday, and on the weekends, you ate an ultra-high carb diet. The beauty of it, at least for me being a fairly young college student, was that basically the weekend was </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">anything goes</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> as long as it was carb-centric. I ate plenty of pasta, ice cream, pizza, donuts, and not to mention ice-cold beer on Saturday and Sunday, which didn’t exactly, you know, interfere with my college life. It just required me to be very strict Monday through Friday, but even then, I mean, it wasn’t </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">that</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> hard to eat a diet of steak, bacon, eggs, cheese, and (at least two to three days-per-week) a Wendy’s triple cheeseburger with bacon sans bun.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> After having success with the Anabolic Diet, I thought about that diet of Ron Love’s (or Scott Wilson’s or whoever’s), and thought that maybe, just maybe, that was one of the reasons that the Anabolic Diet was so successful, because you never combined fat with carbohydrates. Or at least rarely. I also realized this: high-fat diet, low-carb diets work… until they don’t. But so do high-carb, low-fat diets. I came up with the idea that you should eat a day or two of high-fat, low-carb followed by a day or two of high-carb, low-fat. I thought I may have come up with a new diet that I could tout in the pages of the major muscle-magazines, maybe even become something of a household name if I could come up with a catchy name for my new diet. But there was one problem that I should have seen coming: it didn’t really work. I probably gained some muscle mass just because I was keeping my protein high each and every day, but it turns out you need more than just one day of high-fat, low-carb eating before trying something else. Go figure (insert massive eye-roll). But, hey, if anyone else wants to try it, be my guest and let me know what happens.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> A few years later, in the pages of the (at the time) cutting-edge </span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Muscle Media 2000</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> magazine, I read about the ABCDE diet, an acronym for the absurdly titled “Anabolic Burst Cycle of Diet and Exercise” regimen. Basically, using the ABCDE approach, you ate what amounted to an off-season diet where you “pigged-out” for two weeks, followed by two weeks of, essentially, pre-contest eating. Actually, this isn’t a “bad” approach, aside from the fact that two weeks is too long to go on a “see-food” buffet. But I did find that it worked much better if you ate high-calorie for three or four days, followed by a few days of low-calorie. And I still think it’s </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">pretty good</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">, but it’s not something I’d recommend most people try unless they want to gain as much muscle as possible while </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">minimizing</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> fat gain. But I have a feeling most lifters will still gain </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">some</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> fat on such an approach. But, once again, I’m not discouraging folks from trying it. By all means, if you think this approach will work </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">for you</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">, then give it a shot.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> That’s another thing about diet. Too many people are </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">all or nothing</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> when it comes to dietary advice and nutritional regimens. But I think diet is a lot more like training than the majority of bodybuilders realize. As the saying goes when it comes to training, “the best program is the one you’re not doing,” and I think the same thing applies to nutrition. And, of course, by the same token, “if it’s not broken, don’t fix it,” also applies.</span></p><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> I think one truth when it comes to diet is universal, however. If you’re trying to gain as much muscle as you can, then you need to </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">combine</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> foods. You need to eat your steak </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">with</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> your baked potato, or your chicken breast </span><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">with</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> your rice. But outside of that? Experiment as you will. Maybe you’ll come up with a food combination/ nutrient timing method that really works. And if you write about it, just come up with a better acronym than ABCDE. Who knows, maybe you’ll have a best seller on your hands (if the title is catchy enough).</span></span></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com3tag:blogger.com,1999:blog-3211346126539007570.post-38425479197288973082023-10-19T14:35:00.000-05:002023-10-19T14:35:35.501-05:00Thursday Throwback: BUILDING A BIGGER BENCH<p><i> For this week's "Thursday Throwback" I have selected an article that I originally wrote for <u>Planet Muscle Magazine</u> around 15 years ago. What is interesting is that the article as I wrote it for PM was essentially a "redux" of an article I wrote in the late '90s for <u>MuscleMag International</u> when I competed regularly in powerlifting - and bench press-only - competitions. Jeff Everson - the publisher and editor of <u>Planet Muscle</u> - actually sent me a "clipping" of my original <u>MuscleMag</u> article, and asked me if I could re-write it, and make enough changes that it was different from my original (and therefore wouldn't violate any copyright laws). And the funny thing - for me, at least - is that I could hardly even remember writing that original article. Anyway, the article itself as it appeared in PM is still great, I think (I am a little prejudice since I did write the thing), for anyone that is looking to build his/her bench press but doesn't really know what sort of program he/she should use. So consider this a lesson in the different "schools" of bench press training.</i></p><h1 style="line-height: 32px; text-align: center;"><span style="font-size: x-large;"><span face="Verdana, sans-serif"><b>Building a Bigger Bench<br /></b></span><span face="Verdana, sans-serif"><b>Analyzing the Various Training Methods for Increasing your Bench Press</b></span></span></h1><div align="center" class="MsoNormal" style="line-height: 32px; text-align: center;"><span face="Verdana, sans-serif" style="font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQPE6GjoQ7tlElLkpozb6bxtgmCYJBI3giAGB4KYVedScvaCRKLR87Jk6AGMVMGR8PAQ_iK7KJICS7vEw25rUAJ98WUMH_XRNHMsJueXrwlyNXBtDYhniYlYnZHWsQdYr9dMJeUN0VF7qnJjWXj6n4KJ3xoFiXrrJ0i3XQ_snP2BFxqaKX1-btGXYdSrS/s940/Build.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQPE6GjoQ7tlElLkpozb6bxtgmCYJBI3giAGB4KYVedScvaCRKLR87Jk6AGMVMGR8PAQ_iK7KJICS7vEw25rUAJ98WUMH_XRNHMsJueXrwlyNXBtDYhniYlYnZHWsQdYr9dMJeUN0VF7qnJjWXj6n4KJ3xoFiXrrJ0i3XQ_snP2BFxqaKX1-btGXYdSrS/w400-h335/Build.png" width="400" /></a></div><br /></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif"><span style="font-size: x-large; mso-spacerun: yes;"> </span><span style="font-size: x-large;">For many years, powerlifters and strength coaches have used a variety of training methods for achieving a bigger bench press.<span style="mso-spacerun: yes;"> </span>This article will analyze some of the more popular methods so that you can best decide which method suits your needs and your desires.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Many of you who don’t keep up with the trends in powerlifting will probably be surprised by some of the ideas presented here.<span style="mso-spacerun: yes;"> </span>They might seem new and innovative—or perhaps just fly in the face of what you considered to be accepted training practices.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><b>Bodybuilding-Style Bench Workouts<o:p></o:p></b></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>This is the one method that’s not going to be new to your average lifter.<span style="mso-spacerun: yes;"> </span>By bodybuilding-style workouts, I’m referring to sessions that rely on a lot of volume—a wide range of repetition patterns and several different exercises for each muscle group being trained.<span style="mso-spacerun: yes;"> </span>Although this is not the typical kind of workout used by a lot of powerlifters, some well-known powerlifters have achieved great results with it.<span style="mso-spacerun: yes;"> </span>In the ‘80s and ‘90s, guys like Ted Arcidi—who called his style of lifting “power bodybuilding”—Chris Confessore, and Anthony Clark all trained in this manner.<span style="mso-spacerun: yes;"> </span>All three of these lifters did a lot of bodybuilding-style work other than just bench pressing to build their upper body mass.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Now, to be honest, I doubt that any powerlifters outside of the U.S. and Canada would ever use such routines for building bench press power (the Russians would absolutely scoff at this kind of training), but you can’t argue with the results achieved by Arcidi, Confessore, Clark, Pellechia, et al.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>So, just what would a session look like using this approach?<span style="mso-spacerun: yes;"> </span>Below is an example routine:<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Day One</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Bench Presses—1x15, 1x10, 1x6, 1x4, 3x2 (including one or two forced reps on the last set)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Incline Bench Presses—3x10<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Wide-Grip Dips—3x10<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Day Two (at least three days after the first session)</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Flat Dumbbell Bench Presses—1x15, 1x10, 1x6, 1x4, 2x2<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Bench Press Lockouts—1x5, 1x3, 1x2<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">2-Board Bench Presses—1x10, 1x8, 1x6, 1x4<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Bench Presses—3x20<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>In addition to performing these exercises, you would also need to perform some work for your triceps, your front delts, and your lat muscles—all muscles that aid greatly in moving up big numbers on your bench press.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Is this a good routine for packing pounds on to your bench?<span style="mso-spacerun: yes;"> </span>That depends on how you look at it.<span style="mso-spacerun: yes;"> </span>This approach has both pros and cons.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The pros: This kind of routine, besides promoting strength, also builds muscle mass.<span style="mso-spacerun: yes;"> </span>For guys looking to gain weight—all you bodybuilders out there—that’s a definite plus.<span style="mso-spacerun: yes;"> </span>It will give the lifter a good pump—another thing that a lot of bodybuilders crave.<span style="mso-spacerun: yes;"> </span>And it will also add some weight to the bar.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The cons: The first con is the same as the first pro.<span style="mso-spacerun: yes;"> </span>This routine probably works better for hypertrophy than it does strength.<span style="mso-spacerun: yes;"> </span>For powerlifters trying to stay in their weight class, that’s not good.<span style="mso-spacerun: yes;"> </span>Even though a pump feels good—and can be a contributing factor to gaining muscle—it’s not a reliable indicator that you will be stronger at your next workout.<span style="mso-spacerun: yes;"> </span>Most bodybuilding workouts will only make you as strong as you look, not stronger.<span style="mso-spacerun: yes;"> </span>Explosively strong lightweight powerlifters who bench press three times their bodyweight definitely don’t use this type of routine.<span style="mso-spacerun: yes;"> </span>It doesn’t develop truly explosive power or aid in building neural strength as much as other methods.<span style="mso-spacerun: yes;"> </span>Luckily, there <i>are</i> other methods...<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Traditional Powerlifting Cycle</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Despite the advent of other methods of serious strength training—which we’ll get too shortly—this is still one of the popular methods for building a big bench press.<span style="mso-spacerun: yes;"> </span>Ed Coan—arguably the greatest powerlifter of all time—used it to total more than 2400 pounds.<span style="mso-spacerun: yes;"> </span>His record might still be the highest ever if it wasn’t for all of the powerlfting “equipment”—double-ply and triple-ply bench press shirts and squat suits—that have become popular in recent years.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>This method works by “cycling” weights.<span style="mso-spacerun: yes;"> </span>With cycling, you simply add weight and decrease reps on a weekly or every-other-week basis until you have worked up to a new one-rep maximum.<span style="mso-spacerun: yes;"> </span>Below, for example, is a 12-week cycle recommended by Ed Coan for a lifter who bench presses 270 and wants to increase that to 300:<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 1 – 190x2x10<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 2 – 190x2x10<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 3 – 200x2x8<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 4 – 210x2x8<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 5 – 220x2x5<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 6 – 230x2x5<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 7 – 240x2x5<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 8 – 250x2x3<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 9 – 260x2x3<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 10 – 270x2x2<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 11 – 280x2x2<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Week 12 – 300x1<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Coan recommends performing this “heavy” bench session once per week followed by a second, lighter session a couple of days later.<span style="mso-spacerun: yes;"> </span>In addition to flat bench presses, he also does 2 sets of close-grip and 2 sets of incline bench presses.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>This isn’t the only way to employ cycles.<span style="mso-spacerun: yes;"> </span>Many powerlifters prefer to start with much heavier weights.<span style="mso-spacerun: yes;"> </span>For instance, you might begin a cycle with sets of 5, followed by a couple of weeks of triples, then a couple weeks of doubles, and then hit your heavy singles.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The benefit of this kind of program is that it coaxes your body into using heavier and heavier weights week by week.<span style="mso-spacerun: yes;"> </span>For bodybuilders, it also provides several weeks of “hypertrophy” work, but also offers some neural benefits toward the end of the cycle.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>So, what are the drawbacks?<span style="mso-spacerun: yes;"> </span>Like the bodybuilding workout, it doesn’t focus enough on explosive strength and is probably geared more toward a “chest bench presser” as opposed to a “triceps and shoulder lifter” because of all the direct bench press work.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Westside Barbell Club Training</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>When Westside Barbell Club—and their owner Louie Simmons—burst on the scene, it wasn’t long before bodybuilding-style workouts and traditional powerlifting cycles were almost a thing of the past.<span style="mso-spacerun: yes;"> </span>If there’s a guru of bench pressing—not to mention powerlifting in general—it <i>has</i> to be Louie Simmons.<span style="mso-spacerun: yes;"> </span>Simmons, and a lot of his lifters who learned from him, have employed some innovative ideas, and his methods are well loved by many lifters.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Simmons always has his trainees bench-press twice a week.<span style="mso-spacerun: yes;"> </span>The first session—typically on a Sunday—he calls a “dynamic” workout.<span style="mso-spacerun: yes;"> </span>This workout is for developing speed in the movement.<span style="mso-spacerun: yes;"> </span>A Westside lifter will typically perform 8 to 10 sets of 3 reps on the bench press with 60% of his one-rep maximum.<span style="mso-spacerun: yes;"> </span>The lifter performs all reps as explosively as possible with about 45 seconds’ rest between sets.<span style="mso-spacerun: yes;"> </span>After the speed work, the lifter trains triceps, delts, and then lats, usually in that order.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Two days later is the “maximum effort” workout, when the trainee works up to a one-rep or three-rep maximum on a designated chest exercise, but never on flat bench presses.<span style="mso-spacerun: yes;"> </span>He/she will rotate this exercise every one to three weeks—depending on how advanced the lifter is—and replaces it with another bench-press building exercise.<span style="mso-spacerun: yes;"> </span>Simmons likes to use exercises such as board presses (from various board heights), floor presses, wide-grip benches for a 6-rep maximum, close-grip incline presses, and a few others for the maximum effort day.<span style="mso-spacerun: yes;"> </span>After the heavy exercise, the bencher once again does four or five exercises for triceps, delts, lats, and upper back.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>If you’re at all confused, here’s an example of a typical Westside workout:<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Sunday</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Bench Presses: 10 sets of 3 reps with 60% of one-rep maximum<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Lying Barbell Extensions: 4 sets of 10 reps<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Overhead Presses: 4 to 5 sets of 8 to 10 reps<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Chest-Supported Rows: 4 to 5 sets of 8 to 10 reps<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Barbell Curls: 4 to 5 sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Wednesday</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Floor Presses, Board Presses, Rack Lockouts, Close-Grip Inclines, Seated Presses, or Decline Presses: Work up to one or two maximum singles.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">Follow this with the same amount of assistance work as the Sunday workout, except use a heavier rep range (sets of 5 to 6 reps).<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Westside Barbell has a few other interesting ideas about building bench press strength.<span style="mso-spacerun: yes;"> </span>Here’s a brief overview:<o:p></o:p></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">No off-season<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">Does not believe in taking layoffs<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">Does not believe in periodizing workouts (traditional powerlifting cycle)<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">Does not believe that bodybuilding workouts build strength.<span style="mso-spacerun: yes;"> </span>In fact, Simmons once commented that: “bodybuilding magazines ruined strength training in America.”<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">Believes in using chains and bands, which are added—in most cases—to the end of the barbell to increase resistance at the top of the movement<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">Does not believe in taking sets to muscular failure, always stopping one or two reps short<o:p></o:p></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>There are many of “pros” with this kind of training.<span style="mso-spacerun: yes;"> </span>I think the main one is that it focuses on the bench presser’s weak points, which—if he hasn’t trained this way before—have to be bar speed and triceps strength.<span style="mso-spacerun: yes;"> </span>The variety also keeps the powerlifter from going stale.<span style="mso-spacerun: yes;"> </span>Maxing out on a weekly basis just feels really good to be honest (especially for those of us who love <i>heavy</i> training).<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The cons?<span style="mso-spacerun: yes;"> </span>Probably the main disadvantage is a lack of direct bench press work—which could be detrimental for a lot of guys come meet time.<span style="mso-spacerun: yes;"> </span>This program also involves a lot of volume, especially when you apply the Westside approach to squatting and deadlifting too.<span style="mso-spacerun: yes;"> </span>Drug-free lifters might need a break after six weeks of hard training on the program.<span style="mso-spacerun: yes;"> </span>I doubt natural lifters can maintain this kind of volume without a layoff.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Russian Style Routines</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>For years, powerlifters from Russia—and other countries from the former Soviet empire—absolutely dominated international competitions.<span style="mso-spacerun: yes;"> </span>And for years, those of us in the Americas discounted their training techniques.<span style="mso-spacerun: yes;"> </span>In the West, it was believed that Russian-style routines only worked for lifters who were on a lot of steroids or were very genetically gifted—or both.<span style="mso-spacerun: yes;"> </span>But that was a mistake, as many American powerlifters—and bench pressers—are now discovering.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>First, let me briefly outline the kind of training Russian benchers perform, then I’ll lay out a sample routine which will give you an even better idea into how the Russians train their bench press.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Here are the general tenets of this kind of training:<o:p></o:p></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo2; tab-stops: list .5in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">Russian strength coaches believe in something called <i>synaptic facilitation</i>, often called “greasing the groove” in the West.<span style="mso-spacerun: yes;"> </span>This refers to the body’s ability to improve at bench pressing by bench pressing more frequently.<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo2; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">They believe in training more than one of the major lifts at each session.<span style="mso-spacerun: yes;"> </span>In other words, even though you want to improve your bench press, you also need to be doing some type of squatting or some type of deadlifting at each workout.<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo2; tab-stops: list .5in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">Russians train the bench press more frequently and with more volume than squats or deadlifts.<span style="mso-spacerun: yes;"> </span>They do this because they believe smaller muscles <i>need</i> more frequent—and more voluminous—workouts.<span style="mso-spacerun: yes;"> </span>While many Russians train their squats and deadlifts just two to three times each week, many advanced powerlifters train their bench presses up to <i>eight</i> times each week.<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo2; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">They perform a limited number of exercises at each workout.<span style="mso-spacerun: yes;"> </span>“If you want to bench more, you need to bench more,” is a common saying.<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo2; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">They tend to keep their reps low no matter the amount of weight being lifted. Most Russian programs are based around keeping reps between one and five on the three major lifts.<span style="mso-spacerun: yes;"> </span>Bench pressers who keep their reps this low, even on warm-up sets, are able to recover from their workouts quicker.<span style="mso-spacerun: yes;"> </span>This allows the lifter to make better use of frequent workouts and synaptic facilitation.<o:p></o:p></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo2; tab-stops: list .5in;"><span face="Verdana, sans-serif" style="font-size: x-large;">As Russians increase weight, they decrease reps and increase sets.<span style="mso-spacerun: yes;"> </span>Here is a typical set/rep scheme on the bench press:<o:p></o:p></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">135lbsx5repsx1set<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">175lbsx5repsx2sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">225lbsx3repsx2sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">265lbsx3repsx3sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">295lbsx1repx5sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>The following is a typical bench press-specialization program for a <i>beginning</i> strength athlete:<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Day One</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">1.<span style="mso-spacerun: yes;"> </span>Bench Presses—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">2.<span style="mso-spacerun: yes;"> </span>Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">3.<span style="mso-spacerun: yes;"> </span>Bench Presses—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">4.<span style="mso-spacerun: yes;"> </span>Flat Dumbbell Bench Presses—10repsx5sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;">5.<span style="mso-spacerun: yes;"> </span>Standing Good Mornings—10repsx3sets<o:p></o:p></span></div><h1><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">Day Two</span></h1><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l0 level1 lfo3; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">3.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Deadlifts— 50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx5sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l0 level1 lfo3; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">4.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Bench Presses—50%x5repsx1set, 60%x5repsx1set, 70%x4repsx2sets, 80%x3repsx3sets, 70%x5repsx2sets, 60%x8repsx1set, 50%x10repsx1set<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l0 level1 lfo3; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">5.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Flat Dumbbell Bench Presses—10repsx5sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l0 level1 lfo3; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">6.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Weighted Sit-Ups—10repsx3sets<o:p></o:p></span></div><h1><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">Day Three</span></h1><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l1 level1 lfo4; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">1.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx4sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l1 level1 lfo4; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">2.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x1repx3sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l1 level1 lfo4; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">3.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Dips—10repsx4sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 0.25in; mso-list: l1 level1 lfo4; tab-stops: list .25in; text-indent: -0.25in;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;">4.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"> </span>Seated Good Mornings—10repsx3sets<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>This kind of training is best done by “high-volume lifters”—those of you who thrive on a lot of volume in your training.<span style="mso-spacerun: yes;"> </span>And the only way you’ll know if you’re a “high-volume” type is by doing the training.<span style="mso-spacerun: yes;"> </span>This kind of training is also best done by those lifters who are genetically predisposed at bench pressing.<span style="mso-spacerun: yes;"> </span>For instance, I have never gotten very good results out of this kind of training—at least for my bench press.<span style="mso-spacerun: yes;"> </span>This kind of training works for my squat and deadlift because I’m “built” for those lifts, but it does very little to increase the strength on my bench press.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>German Volume Training</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>One form of training that is <i>not</i> very popular among powerlifters is what strength coach Charles Poliquin—who coined the term—calls <i>German volume training</i>.<span style="mso-spacerun: yes;"> </span>Despite its lack of popularity—at least as an aid to building strength—German volume training is very good at eliciting strength gains when used in the proper manner.<span style="mso-spacerun: yes;"> </span>(Note: To be honest, this form of training is nothing new.<span style="mso-spacerun: yes;"> </span>A lot of bodybuilders and strength athletes from the ‘50s, ‘60s, and ‘70s used it; it was usually referred to as the “10 sets method”.)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Poliquin dubbed the system “German volume training” because it’s a form of training that German weightlifters used during the offseason.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>With this method of bench press training, you perform nothing but the bench press as your core lift, but you do it for 10 sets of 5, 4, or 3 reps.<span style="mso-spacerun: yes;"> </span>Here’s how you use the method: For your first workout pick a weight that you would normally use for 10 repetitions and do 10 sets of 5 reps with that weight, resting only about a minute between sets.<span style="mso-spacerun: yes;"> </span>Five days later, increase the weight by approximately 5% and perform 10 sets of 4.<span style="mso-spacerun: yes;"> </span>At the next workout, add another 5% to the bar and perform 10 sets of 3.<span style="mso-spacerun: yes;"> </span>At the <i>following</i> workout, go back to the weight you used for 10 sets of 4, and perform 10 sets of 5 reps, beginning the process over again for another 3 weeks.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Pros and cons of this training?<span style="mso-spacerun: yes;"> </span>Actually, I think it’s a pretty good system—better than it gets credit for, and on par with the other workouts in this article.<span style="mso-spacerun: yes;"> </span>It allows you to build good neural strength on the bench press, and promotes a little growth as well (which could be a drawback for powerlifters trying to stay in a weight class).<span style="mso-spacerun: yes;"> </span>Also, the volume is not so great that you can’t do work for your shoulders and triceps in a separate workout.<span style="mso-spacerun: yes;"> </span>The primary disadvantage that I see—and I’m sure that Louie Simmons would be quick to point this out—is that you’re training very heavy on the same movement for several weeks.<span style="mso-spacerun: yes;"> </span>And for many, this non-stop heavy training can “unteach” explosiveness, so change your routine after six weeks on the system if you choose to use it.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>Hybrid Training Programs</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>To be honest, while many powerlifters claim to use these methods, a lot of them use their own hybrids of the different systems.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>One of the more popular hybrids over the years has been to combine Westside’s use of a “speed day” with another, more traditional bench day.<span style="mso-spacerun: yes;"> </span>For instance, instead of using the max-effort day as Westside does, you would replace with a bodybuilding-style bench workout or inject a traditional bench press style.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Another popular hybrid is one used by the “Metal Militia” powerlifting club.<span style="mso-spacerun: yes;"> </span>In another twist, they essentially perform two max-effort workouts, and eliminate a speed day.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>Many lifters today seem to be performing their own Russian-style workout hybrids, where they add a different exercise than the bench press on one of the training days, and/or add more assistance work (ala Westside) to some of the sessions.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>I wouldn’t advise trying to design your own routine if you’re new to the world of power bench pressing, but it’s not a bad idea for the experienced lifter who knows his/her body well—in fact, it might be the key to continued progress.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><b>The Sum of All Things Benching</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 32px;"><span class="Apple-style-span" face="Verdana, sans-serif" style="font-size: x-large;"><span style="mso-spacerun: yes;"> </span>I hope this article has given you a better grasp of the methods used to increase one’s bench press in today’s power training community.<span style="mso-spacerun: yes;"> </span>And if you’re really serious about boosting your bench press, just delve into one of these training programs.<span style="mso-spacerun: yes;"> </span>You—and your bench press—will be glad that you did.</span></div>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com1tag:blogger.com,1999:blog-3211346126539007570.post-42017836679140124552023-10-16T12:05:00.007-05:002023-10-16T12:05:52.339-05:00Training Secrets of Old-School Bodybuilders<p><span style="font-family: georgia;"><br /></span></p><span id="docs-internal-guid-09f03406-7fff-86f8-fcb6-265ce03dd3ee"><div style="text-align: center;"><span style="font-family: georgia; font-size: x-large;"><b>Some "Mass-from-the-Past" Training Ideas of Classical Bodybuilders</b></span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: x-large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAe15UnOyte2sA19KPTQWSJkliZwONHQRHnlJAroicMTD_o2HDWuCsMmN0nDAUmQ1EyAOijOdhPhJGlt-mZ0EMIGJaXnQyxrukDGGLgJUZKGkBXCZBjxy6LmftEgKq1HG90ALzNJduKZ65JShkzDqcMpPSgL-NSWGa2r0v3fDZyyKIu2l1kB7S8rvDEZEL/s500/2yltpaa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="398" data-original-width="500" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAe15UnOyte2sA19KPTQWSJkliZwONHQRHnlJAroicMTD_o2HDWuCsMmN0nDAUmQ1EyAOijOdhPhJGlt-mZ0EMIGJaXnQyxrukDGGLgJUZKGkBXCZBjxy6LmftEgKq1HG90ALzNJduKZ65JShkzDqcMpPSgL-NSWGa2r0v3fDZyyKIu2l1kB7S8rvDEZEL/w400-h319/2yltpaa.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Arnold looking massive in his "Pumping Iron" days from the mid '70s.</td></tr></tbody></table><br /><b><br /></b></span></div><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> When I began training in the late ‘80s, I was enamored with “old-school” bodybuilders, particularly - as with most young men my age at the time - that of Arnold Schwarzenegger and his other cohorts in the “documentary” Pumping Iron. The funny thing is that I thought of Arnold, and other bodybuilders from the ‘70s (and even bodybuilders from the ‘80s), as “old-school” even though it had only been a decade, or less, since the time of their heyday competing, not to mention training at Gold’s Gym in Venice, California. And I </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">still</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> love old-school “classical” bodybuilding, both the bodybuilders themselves, and their assorted training methods. It’s the reason I still write about them to this day, such as what you’re currently reading on your computer (or mobile device or whatever).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> What follows here are some of the best “secrets” of old-school bodybuilders, especially ones from the “Golden Era” or “Silver Era” of bodybuilding’s past. Some of this - such as the </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">principles</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> themselves - comes from an article I wrote around 20 years ago for </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">IronMan</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> magazine. But my views </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">have</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> changed some, and they continue to change to this day, so you will find some different ideas and thoughts here than what you would have read in that original article, or in some of the other pieces I have written along similar themes.</span></span></p><span style="font-family: georgia; font-size: x-large;"><br /><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;">Principle #1—Don't go by the mirror, go by the weight on the bar.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> One of the major mistakes current bodybuilders make is to assess their progress based on the results they see in the mirror. A lot of this has to do with the way they lift. When you train for the pump, you often go by feel, and never make many strides toward increasing the weight that is used.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> There are a lot of problems with going by "feel" or "looks." Often, your memory lies to you. You think you look better than you did three months ago when, actually, there isn't any change (or you look worse).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> While bodybuilders of the past enjoyed the benefits and the feeling from getting a good pump—they often called it “chasing the pump”—they worried more about increasing their strength. It's the reason they used methods like 5 sets of 5 (a favorite of Reg Park's), 5 sets of 5/4/3/2/1, and heavy triples or doubles. With these techniques, the emphasis is on performance, though the looks will soon follow.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Even when training for </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">da pump</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (as Arnold liked to call it), old school ‘builders still believed in progressive resistance, and in trying your best to continue to increase weight or reps or both.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Now, one thing must be noted here before we move on to the next principle: you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">should</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> go by the mirror instead of the scale! There are a good deal of trainees - especially your “average” person who works out - who worry about the scale instead of taking an honest assessment of their physique. I know, for instance, way too many people who have gone on weight loss diets, and, sure, they lose weight but if they looked in the mirror and </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">were honest with themselves</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, they would admit that before they were big and looked like crap, and now they’re just smaller versions of the same crap. In other words, their physiques didn’t change any, they just got smaller. And, of course, the scale can lie in reverse. I’ve known many guys (this wouldn’t be typical of most female lifters) who went on weight gaining diets in order to pack on more muscle, and, once again, sure, the scale increased, but if they would have taken an honest assessment of themselves in the mirror, they would have admitted that they looked worse after the weight gain since most of it was fat and not muscle mass. And you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">can’t “out-train” a bad diet</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;">Principle #2—Train through the soreness.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> I know this method is going to be a bit controversial, given all the emphasis in muscle magazines - and now various internet sites and news articles - the past few decades or so on giving your muscles enough time to "recuperate" and "repair" (although I do think the pendulum is beginning to swing the other way). Let me explain, and maybe I'll have a few converts (especially once you put the method to proper use).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> I think it's mistakenly believed that bodybuilders of the past trained so frequently (usually 3x weekly for each bodypart) because they simply didn't know any better. But if you were to have asked the great Bill Pearl - before he left this world for the bodybuilder’s Valhalla - if he would have changed the way he used to train considering all the new "knowledge" about recovery, he would have flatly and plainly told you, "no."</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> One of the reasons bodybuilders who train each bodypart once-per-week get so sore is because, well, they train everything once-per-week. This never allows you to increase your rate of recovery, because the demands are never placed on your body to do so. Sure, if you start training everything two, or even three, times a week you're going to be sore, but after a couple of weeks the soreness will subside. Then, look out, because it's </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">growth time</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">!</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;">Principle #3—Train long, not hard.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> A favorite quote of Arthur Jones - the de facto “inventor” of H.I.T. - goes something like this: "You can either train long, or you can train hard, but you can't do both." And everyone seems to immediately assume that the answer is to train hard. Not many consider that training long might be the better option. Bodybuilders from the past, however, understood this well. It's the reason Bill Pearl always advised taking sets about two reps short of failure. This allows one to perform more sets.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> This </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">training long option</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> doesn't necessarily have to apply to the length of the workout. It applies more to the duration spent on an exercise. For instance, what do you believe is the better sets/reps method for the squat? Three sets of ten reps or ten sets of three? Three sets of ten is definitely the "hard" method, even though both schemes involve the same total workload. And if you were to ask this question in the gyms of today, you would undoubtedly get the answer that three sets of ten is the best. Any lifter who trains with me, however, would immediately know my answer. Ten sets of three is the better method. Though both involve the same workload, only the ten sets method allows for maximum force to be applied on every rep. It also ensures that all reps are performed with perfect form, and none are taken to failure.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;">Principle #4—Perform only one or two exercises per bodypart.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> When Reg Park was in preparation for a bodybuilding contest, he would always perform multiple exercises-per-bodypart (sometimes as many as eight), but he didn’t train this way in the off-season. He was adamant about using only one to two exercises-per-bodypart, as were the vast majority of other lifters from his era (and before).</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: georgia; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> There are several benefits to the multiple sets of one exercise approach. One, it allows you to get really strong on your core exercises: benches, squats, deadlifts, curls, overhead presses, etc. And remember, you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">are</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> worried about the weight on the bar. Performing multiple sets on bench presses, for example, allows you to improve your synaptic facilitation on the lift, or what Russian strength coaches would call "greasing the groove." Basically, the more you perform the exercise, the better (and, therefore, stronger) you get at it.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> Another benefit is it allows you to really focus on the body part you're training. I can't tell you how many times when I was performing the multiple exercises method that I lost focus (and pump, strength, etc.) when, after a couple of sets on my first exercise, I moved to something else.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: georgia; font-size: x-large;"> Vince Gironda called one-exercise-per-bodypart training the "honest workout." Why? Because he knew it worked like no other.</span></span></p><br /></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-89439477905809388782023-10-12T12:07:00.000-05:002023-10-12T12:07:28.982-05:00Thursday Throwback: THE BULGARIAN METHOD TO MASSIVE MUSCLES<p><span style="font-size: x-large;"> <i> The following is an article of mine that first appeared in the July/August 2013 issue of <u>Planet Muscle</u> magazine</i><span class="Apple-style-span"><i>. I thought this would be a good "Thursday Throwback" piece since I just mentioned Bulgarian-style training in my recent essay "4 Tips for Serious Lifters" where I presented some ideas of strength coach Nick Horton - a proponent of the "Bulgarian method" - who said "overtraining doesn't exist." Whether you agree with that statement or not, you shouldn't really argue against it, or </i>for <i>it, unless you have at least attempted the sort of training that Horton was discussing.</i></span></span></p><p><span style="font-size: x-large;"><span class="Apple-style-span"><i> (With regards to the defunct <u>Planet Muscle</u>, in the future I would also like to do a piece on its founder and editor, Jeff Everson, who died suddenly in 2019 at the age of 68. Everson and I became friends over the course of me working for him. And I miss my friend.)</i></span></span></p><p><span style="font-size: x-large;"><span class="Apple-style-span"><i> On with our Throwback:</i></span></span></p><span style="font-size: x-large;"><div style="text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7vPPT1rrkHwCTO3jIHz-h33FymRsQm8fVzRdaYv_5WExUocF3J5fLcWA-e_y1sJAtqtzFHiOOYs3vZkxQy-fQWUPwvjo5n6gqJS3g4d82xZ-8Dh9CzPwgtOHjr0XgcnVelG3zfOd_oqtf1zxpndD3BZlB3yqQbC6YvbFHE9ooB8Ti5cE_ACTax3q4Ax21/s560/PisarenkoSquat560.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="373" data-original-width="560" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7vPPT1rrkHwCTO3jIHz-h33FymRsQm8fVzRdaYv_5WExUocF3J5fLcWA-e_y1sJAtqtzFHiOOYs3vZkxQy-fQWUPwvjo5n6gqJS3g4d82xZ-8Dh9CzPwgtOHjr0XgcnVelG3zfOd_oqtf1zxpndD3BZlB3yqQbC6YvbFHE9ooB8Ti5cE_ACTax3q4Ax21/s320/PisarenkoSquat560.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Iconic picture of the iconic weightlifter Anatoly Pisarenko training the squat.</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div><br /></span><div align="center" class="MsoNormal" style="line-height: 32px; text-align: center;"><i><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: x-large;">The Bulgarian Method for Massive Muscles<o:p></o:p></span></span></b></span></i></div><i><span style="font-size: x-large;"><div class="MsoNormal" style="line-height: 32px;"><br /></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> In previous articles for PM, I have discussed the efficacy of high-frequency training. High frequency training is effective because the more frequently you can</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> train a muscle group, the faster you will grow muscle and build strength. Notice that I didn’t say that the more frequently you train</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> a muscle group, the faster will your results be. For instance, there’s no way that you can do a typical bodybuilding workout (lots of sets, lots of reps, sets to failure, etc.) for each muscle group multiple times per week. However, there are other forms of training high frequency training that you can do (and should</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> do, at least periodically).<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> This article is about one such method. But before we get to the details, a little backtracking is in order.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Frequency, Intensity, and Volume</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Any well-designed program must take into account three important variables: frequency, intensity, and volume. Programs that fail are ones that don’t properly manipulate and control these variables. For instance, if you were</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> to perform a program for lots of sets, lots of reps, and lots of intensity multiple times per week, you would be setting yourself up to fail – and would surely do so. If any two of the variables are high, then the other variable must be low. (But I’m getting ahead of myself; we’ll get around to that shortly.) First, a brief discussion of each variable.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Frequency is the number of times that you train a muscle. A lot of programs will take into account how often you train each muscle on a monthly (or even yearly) basis. But I don’t think all of that’s necessary. What is necessary is that you monitor what you are doing on a weekly basis. (Obviously, the more frequently that you train a muscle group each week, less volume and intensity should be used.)<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Intensity is a bit more confusing for a lot of readers. In bodybuilding circles, intensity tends to refer to how hard you train each muscle group. Such is the case with Mike Mentzer’s “heavy duty” training or Eric Broser’s articles for Planet Muscle. However, in this article, I’m going to be using intensity as its referred to by most powerlifters and Olympic lifters. In this case, intensity refers to % of your one-rep maximum</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">—basically, the heavier that you train, the higher your intensity.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Volume refers to the amount of total work you do in each workout session, and then in the course of a week of training. Volume is the one variable that a lot of bodybuilders have the hardest time controlling. It’s easy to add sets and reps during a workout, and let your total volume exceed what your body is capable of recovering from.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> As I was saying earlier, two of your variables can (and should) be fairly high, which means that the other variable must be relatively low. Take the traditional bodybuilding program (the kind that you typically see in the pages of PM). It is relatively high in volume and intensity, and low in frequency. I think this kind of program is most common because it’s easy to design, control, and understand – it doesn’t take a lot of thought, and (of course) it’s effective for a lot of lifters. Basically, you just “bomb and blitz” a muscle with a lot of sets, reps, and plenty of heavy weight, then you give it a week to recover. But it doesn’t mean that this is the only way you can train. (And it doesn’t necessarily</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> mean that it’s even the best way to train—although this kind of training should be used at times during a training year.)<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> In Europe and in countries from the former Soviet empire, powerlifters, Olympic lifters, and (yes) even bodybuilders take a different approach. Russian lifters (and those lifters inspired by Russian-style training), for example, tend to keep volume and frequency high, while intensity is low. Whereas lifters who use the Bulgarian</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> approach tend to favor high intensity and frequency, with fairly low volume. Of the two, the Bulgarian method is the easiest to control – and thus it’s more ideal for the average lifter. Which brings us around to the training program in this article.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">The Bulgarian Method<o:p></o:p></span></span></b></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> </span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span"><span class="Apple-style-span">“If your family was captured, and you were told you needed to put 100 pounds on your max squat in two months or your family would be executed, would you squat once per week? Something tells me that you’d start squatting every day. Other countries have this mindset. America does not.”<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px; margin-left: 3in;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">—Olympic lifting coach John Broz<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> The Bulgarian “method” really isn’t a method at all; it’s more of an approach</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> to training. It basically involves working up</span></span></span><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> to a max single on a select few exercises, and doing this multiple</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> times throughout the week. For instance, a lifter may work up to a max squat and a max clean on Monday, Wednesday, and Friday, and may work up to a max front squat and a max snatch on Tuesday, Thursday, and Saturday.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> When lifters in the West see this kind of training, they usually dismiss it outright. Unaccustomed to seeing such frequent intensity</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">, they believe this kind of training can only be done by the genetically gifted and/or the chemically enhanced. But this isn’t necessarily the case. There are instances of lifters who are not</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> genetically gifted, nor</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> are they on any kind of performance enhancement drugs, who have achieved great results on this kind of program. Olympic lifting coaches such as the aforementioned John Broz have lifters who thrive on this kind of training, even though their lifters often have families and full-time jobs.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> The Bulgarian method works</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> for a couple of reasons. First, the volume is relatively low. You will not</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> be performing a lot of hard sets for multiple reps. This allows your body to recover in a relatively short amount of time.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Second, your body becomes its function</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">. You will never be fully</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> recovered between each session. But that’s okay. You will eventually adapt. Let’s say you have a job hauling hay. All day long, you’re picking up heavy hay bails, tossing them around, and by the end of the day you’re sore and tired as hell. The next day you get up to do it again, and it’s even worse. You have a hard time even making it through an entire day’s work. But do you quit? No, you need your job. And, eventually, within a few weeks you’re tossing hay bails as if there’s nothing to it. Your body will</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> adapt!<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">The Program</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> The following program is performed 5 days per week. It’s very basic, but this doesn’t mean that it’s easy. Let’s take a look at the program first, then I’ll give you some pointers for getting the most out of it.<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day One:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Squats: Work up to a maximum single. Take your time, making sure you do enough “ramp up” sets. The heavier your max, the more sets will be needed. Let’s assume you have a max squat of somewhere around 315 pounds. Your sets may look something like this: empty bar x 5 reps, 135 x 5 reps, 185 x 5 reps, 225 x 3 reps, 275 x 1 rep, 305 x 1 rep, 315 x 1 rep.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Squats: 3 sets of 3 reps. After you work up to your maximum single for the day, take off some weight and perform 3 sets of 3 reps. These should be tough, but not all-out. Our 315 max squatter, for instance, should go down to around 225 pounds for all 3 sets of 3 reps.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Power Cleans: Work up to a maximum single. Use the same method of “ramping up” as the squats. The difference here is that you will not </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">do any down sets of 3 reps.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Standing Overhead Presses: Work up to a maximum single.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Standing Overhead Presses: After you work up to your maximum single for the day, strip off some weight and perform 3 sets of 3 reps.<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day Two:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Snatches or Power Snatches: Work up to a maximum single. As with the exercises from day one, take your time, making sure that you perform enough “ramp up” sets.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Bench Presses or Dumbbell Bench Presses: Work up to a maximum single.<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day Three: Repeat Day One<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day Four: Off<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day Five: Repeat Day Two<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day Six: Repeat Day One<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Day Seven: Off<o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> Here are some tips for getting the most out of this program:<o:p></o:p></span></span></span></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">On the second week of training, once again you want to start with the “Day One” workout. This means that every week you will be squatting, cleaning, and overhead pressing three times per week. These exercises are easier to recover from, and should be performed more frequently.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Do not</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> add exercises or sets. You reach a point of diminishing returns with this kind of program, where extra sets and reps lessens your results.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">After a few weeks of training, it’s okay to change to some new exercises. Front squats, dumbbell overhead presses, overhead squats, and clean and jerks are some exercises that lend themselves well to frequent training. <o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Do not</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> deadlift frequently. It’s hard to recover from a deadlift, due to the direct stress it places on your lower back. If you want to incorporate deadlifts into your program, do them about once every 10 days, in place of squats or power cleans.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Do not get “psyched up” for any of your maximum singles. Doing so makes it harder to recover from your workouts due to the stress it places on your nervous system.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Do not</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> perform barbell bench press more than twice per week for an extended period of time. Overhead presses are good for your rotator cuffs; bench presses are not.<o:p></o:p></span></span></span></li><li class="MsoNormal" style="line-height: 32px; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Do</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> eat a lot of food while performing this program. You need the calories to grow big and strong, and to promote as much recovery as possible. Eat at least 12 to 15 times your bodyweight in calories on a daily basis, and consume 1 gram of protein per pound of bodyweight daily.<o:p></o:p></span></span></span></li></ul><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span">Conclusion</span></span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"><o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 32px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span"> After a few months using this method, you will probably want to switch over to a more conventional program. But if you’ve never tried this kind of program before, don’t be afraid to give it a shot. You may just be amazed by the results. In fact, you may decide it’s the best kind of training imaginable.</span></span></span></div></span></i>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com0tag:blogger.com,1999:blog-3211346126539007570.post-57558014342330941912023-10-09T17:35:00.000-05:002023-10-09T17:35:09.877-05:00OUTDOOR LIFTING IN THE FALL<p><span style="font-size: x-large;"> </span></p><span id="docs-internal-guid-86ce4faf-7fff-5cc8-e290-f1b3d15c66cb"><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">In Autumn When the Leaves Fall and the Sandbag is Carried</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTnm7pbgvrw81Wl3QHYHiblinp8KRqKv0_Tzk8rx2l4iieDKKxtoGNIzLZ9VAJFuPBRWQcNxVyDuoEnQKK4BVtlzX4jDkIfQHGccHijguXmngBl5wU275od8anSm7dkWfeTkHD0hwyDINfeDMt_YU6ypWzCRNisvkwS0ovsKXsIqnaELHM7apc4fO4ZU7i/s940/Untitled%20design.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: x-large;"><img border="0" data-original-height="788" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTnm7pbgvrw81Wl3QHYHiblinp8KRqKv0_Tzk8rx2l4iieDKKxtoGNIzLZ9VAJFuPBRWQcNxVyDuoEnQKK4BVtlzX4jDkIfQHGccHijguXmngBl5wU275od8anSm7dkWfeTkHD0hwyDINfeDMt_YU6ypWzCRNisvkwS0ovsKXsIqnaELHM7apc4fO4ZU7i/s320/Untitled%20design.png" width="320" /></span></a></div><span style="font-size: x-large;"><br /></span><p></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“What should be sad in the falling of spent leaves, of leaves that have decked themselves in bridal hues to keep a tryst with death? The leaves are glad enough. They spiral down from their parent twigs, and golden and red they are, to carpet the loam of which they must become a part. If wind drives over them they are blithe to dance in the hazy sunshine of autumn. The leaves are not saddened by this most natural of fates. In death is found rebirth, and the tree lives. Nothing is lost in nature, nothing wasted. These leaves shall, in a manner of speaking, break from their waxen buds again or come back to us as flowers… Yet the spent leaves sadden us, and the bare boughs touch our hearts. Something or somebody is going away, unseen, silent, wistful, and on a certain morning we shall wake to know a loss, to feel an absence.” ~Ben Hur Lampman, writing in the Portland “Oregonian,” 1925</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> My favorite seasons for lifting are the spring and the fall, but I think it is fall that I love the most. Many lifters don’t think about the seasons and lifting. This is probably because most lifters train at a gym where it’s the same temperature year ‘round, come rain or shine, cold or heat, it’s always 69 degrees (or whatever temp gyms are set at - I really have no clue since I haven’t trained in one for well over a decade). But I train in my garage, with a power rack, a bench, a lifting platform, and an assortment of dumbbells and kettlebells, not to mention an array of implements to carry or drag: a sandbag, thick-handled ‘bells, a homemade sled welded by a friend long gone. I write what is there in my dungeoness garage gym so that you can understand that it is a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">complete</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> gym; a lifter needs nothing else. But it’s different from the “average” gym, the commercial gym, in the fact that there is no central heating, no central cooling. As a garage lifter, you are - at least somewhat - at the whims of nature. But this also offers advantages that a lifter who only trains in a commercial gym will never understand. There is the joy of lifting outside. Especially in the fall.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> I must say that I love the fall simply as a season of change, lifting or otherwise. I feel a peace, an inner tranquility that even I can’t quite understand or get at when I see the falling of leaves, “leaves that have decked themselves in bridal hues to keep a tryst with death,” as Lampman - that sheer genius of an editorial writer - so eloquently put it almost a hundred years ago. Perhaps it is the fact that the “death” of nature isn’t really death at all - simply preparation for a rebirth when spring comes, that other season of outdoor training - that touches something in the core of my being, that speaks to me a truth of the impermanence of everything, including what we often think of as “endings.” Even the “end” is not the end. Nothing really dies. It simply changes. And is reborn.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Something about that sense of rebirth makes me want to lift in the fall, compels me - and I have a good feeling this is the same with many lifters - to train with a renewed sense of purpose, vigor, and dedication. If all of life is made anew then there is no reason that I can’t do the same, there is no reason that I can’t transform myself, to let the old me fall away and allow the rebirth of the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">new </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">me, perhaps the me that I always was and always have been, just waiting to be unearthed and discovered. And you, dear reader, can do the same.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> This past weekend, I began to think about all of this because the weather changed here where I live in Alabama, and I awoke on Saturday morning to crisp, cool air, and in the distance the smell of wood smoke that only smells that way in autumn, a distinctive scent of fall.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> In the afternoon, my son Garrett and his friend Ryan came over to the house so that they could train in my garage and, in </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">particular</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, so that they could do some outdoor sandbag training and thick-handled farmer’s carries. I did much the same. It was a perfect day of fall lifting.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSI48dzqKVi7ftohJU_glhC_rXrTh-5gVF0GnhtYEtGrnm1usPuIQG0RKYgMJDQb5pqwlbfPaZwctHIQQTsO1sPdgKu31zc_FcJbu_jO7cYIEfoOvkU9MjQY8X9xDTlLr9De7UdEWGxpqHUCJIhZad4pcAguWsbQ07-4t0HT9pZhT3wJnYLNrWsgxou89-/s4080/IMG_20230826_150050043.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: x-large;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSI48dzqKVi7ftohJU_glhC_rXrTh-5gVF0GnhtYEtGrnm1usPuIQG0RKYgMJDQb5pqwlbfPaZwctHIQQTsO1sPdgKu31zc_FcJbu_jO7cYIEfoOvkU9MjQY8X9xDTlLr9De7UdEWGxpqHUCJIhZad4pcAguWsbQ07-4t0HT9pZhT3wJnYLNrWsgxou89-/s320/IMG_20230826_150050043.jpg" width="241" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;">My son Garrett warming up on the squats in my garage gym. (And my dog Kenji taking it easy.)</span></td></tr></tbody></table><span style="font-size: x-large;"><br /></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> As much as I would like to continue to wax poetic - perhaps even quixotically so at times - over my love of fall, let’s get down to the practical. Grab some weights and go outside. Here are some ideas to help.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> I enjoy lifting alone. I really do. There is something sacred about the lone lifter, and when I lift alone, I sometimes </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">touch</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> something that is rarely touched, perhaps only in deep prayer or in a martial arts session when “body and mind fall away,” to use the most Zen of budo expressions. But for lifting outdoors, I generally like a partner. Outdoor training is great for challenges, for pushing yourself to do just a little more than, perhaps, you typically would. And for </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">that</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, most lifters need a partner. So maybe I </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">should</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> have written: grab some weights, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">grab your lifting partner</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, and go outside to pick up, drag, or carry - perhaps even all three at once - an assortment of implements that you may have on hand.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> If you don’t have anything for training outside - you don’t own any weights or other training implements at your disposal - then the easiest thing to start with is a </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">sandbag</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. I personally own - and believe it’s well worth investing in one - an </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">IronMind</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “Tough-As-Nails” heavy sandbag as seen here:</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-rmEKwxragE3KDBx47w2NA9i8qcnMR4sOBsnZ_ErrBlzcjAk4TMjjXa6RwYwByzhq6ZPSKnPuvD_rn7_y8rbnrlH2KM0qzt_UezKnOtR33pJEpS68ct0dgzc6wcLFNFtO_WviqM53DX67vfi1ElWPjJvKbFGI3b8MffdEXE38bJ0ro63qLNYUmbr2mtwl/s922/ironmind-tough-as-nails-sandbag-strength-training-cardio-strongman.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: x-large;"><img border="0" data-original-height="471" data-original-width="922" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-rmEKwxragE3KDBx47w2NA9i8qcnMR4sOBsnZ_ErrBlzcjAk4TMjjXa6RwYwByzhq6ZPSKnPuvD_rn7_y8rbnrlH2KM0qzt_UezKnOtR33pJEpS68ct0dgzc6wcLFNFtO_WviqM53DX67vfi1ElWPjJvKbFGI3b8MffdEXE38bJ0ro63qLNYUmbr2mtwl/s320/ironmind-tough-as-nails-sandbag-strength-training-cardio-strongman.jpg" width="320" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Here's the sandbag I use. It'll cost you about $75, but worth every penny.</td></tr></tbody></table></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> I ordered my sandbag from IronMind when I first saw their bags in the “World’s Strongest Man” competitions. I think I paid between $50 and $75 for it, and it was worth every penny. I’ve had it now for at least 12 years (I think I purchased it in 2011, but I’m not completely sure), and it has stood the test of time! You can load it with rocks or sand - I currently have mine loaded with rocks and it’s an absolute </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">beast</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> to get a hold of, but that’s exactly what makes it so damn great. If you’re not willing to fork over $75, or if you’re impatient and don’t want to wait for your sandbag to arrive in the mail, you can always go out and purchase a duffle bag from Walmart, an army surplus store, or a sporting goods store. You can find some decent ones for around $30.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> I personally think it’s good to purchase </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">two</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> sandbags. You can load one of them with 50 to 75 pounds for doing such things as overhead presses or curls, and you can load the other one with 100 to 150 pounds for deadlifts, bear hug squats, and cleans. Well, you may have to clean the 50/75 lb-er first, but </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">eventually</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> you want to clean the heavier bag. The other thing you can do, if you only purchase one bag, is to load the rocks or sand into smaller bags, and place these bags in the sandbag. This makes it much easier to add or remove weight for your different exercises.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> Once you have your sandbag, you can use it in a plethora of ways. You can clean it. You can deadlift it. You can overhead press it. You can carry, lift, throw for distance, or throw for height. </span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> Here’s a sandbag-only workout that you could implement:</span></span></p><ol style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Bearhug squats: 2 to 3 sets of 8 to 10 reps. For your first exercise, pick up the sandbag in a “bear hug” and squat with it. This forces you to keep your back straight, and to have the best form possible so that you don’t “topple” over.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Sandbag clean-and-press: 2 to 3 sets of 5 reps. This one will work you hard! A sandbag will feel much different than a barbell or a dumbbell for this movement. And that’s what makes it such a good exercise. You will have to stabilize and balance much more than with other weights. No matter how tough, shoot for 5 reps on each set.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Sandbag hill sprints: 2 sets (1 for each shoulder). Here, clean the sandbag to your shoulder and run or jog up a hill </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">almost</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> as far as you possibly can. Try to leave a little in the “tank” after each exercise.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Bearhug carries: 2 sets. Pick up the sandbag as you did with the squats. Walk </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">almost</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> as far as possible for 2 sets.</span></span></p></li></ol><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Of course, you don’t </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">have</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> to use the sandbag for your outdoor training. In fact, I think it’s desirable to do different exercises. Add in some farmer’s walks with heavy dumbbells. To make the farmer’s walks really tough, use some “Fat Gripz” - another item you should purchase immediately. Add in some sled dragging. My sled was made by a friend of mine who welded two pieces of steel together, one for a “base” and the other to hold the rope or chain for dragging. He cut off the end of an Olympic bar, and welded that to the base so that you can load it with whatever poundage your heart desires. It’s one of the best gifts I have ever been gifted. Add in some tire flips. You can often find used truck tires for a cheap, or even free if they’re no longer of use.</span></span></p><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Another thing you can do for outdoor training - and it could be the simplest for many of you - is to simply take the weights you have </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">outdoors</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> and train with them there. Before I had a sandbag, a sled, and other made-for-outdoor implements, this is exactly what I did. I didn’t simply get all the weights in my gym all at once. It took me a while to add everything that I have now (although I’ve had all of it for almost twenty years), and so it was easiest for me to just take some weights outside and lift them. Load a barbell on your back, and walk as far as possible (or close to it). Load a barbell on your back, or a pair of dumbbells in your hands, and do some walking lunges as (close to) far as possible. Grab a heavy dumbbell and do some “suitcase” carries - go for distance with one hand, and then go the same distance with the other. The possibilities become quite endless.</span></span></p><span style="font-size: x-large;"><br /></span><p dir="ltr" style="line-height: 2.4; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> As Lampman pointed out in the quote that began this essay, autumn can sometimes bring a sense of loss, a sense of the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">absence</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> of things. We see this most obviously in the falling of leaves or in the nakedness of a wilderness that was lush green before, but fall is also a time of renewal; not just in nature but in </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">us</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> as well. So take those weights - and all of those odd implements and tools at your disposal - outside and renew and rejuvenate your lifting this autumnal season.</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com3tag:blogger.com,1999:blog-3211346126539007570.post-23629665158479471932023-10-04T13:25:00.000-05:002023-10-04T13:25:09.061-05:004 TIPS FOR SERIOUS LIFTERS<h1 style="text-align: left;"><span style="font-size: x-large;"> <span style="font-family: Arial, sans-serif; font-weight: 700; text-align: center; white-space: pre-wrap;">4 Tips for Serious Lifters</span></span></h1><div><span style="font-size: x-large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZCpNy3RbT_4q16q6XcmKCNBRU037oezuS68w90hdxqROgffvX0hgozgprBdFRNdahclXWiNUUHbg2U_W2tgSoccKXKzp7GJDcK8rQA6ZYd7XVhdzgRFeFtmoqkDnnPYkrswVTtsmJ-bguSZUAyMf-MSOLDK1b17FBWGwi4kBJISuWevEInbc8HSf6M0Av/s1312/farmer's%20walk.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1106" data-original-width="1312" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZCpNy3RbT_4q16q6XcmKCNBRU037oezuS68w90hdxqROgffvX0hgozgprBdFRNdahclXWiNUUHbg2U_W2tgSoccKXKzp7GJDcK8rQA6ZYd7XVhdzgRFeFtmoqkDnnPYkrswVTtsmJ-bguSZUAyMf-MSOLDK1b17FBWGwi4kBJISuWevEInbc8HSf6M0Av/s320/farmer's%20walk.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Loaded Carries - one of the 4 tips for serious lifters</td></tr></tbody></table><br /></span></div><span id="docs-internal-guid-23d06111-7fff-6840-f026-a6fcfff2c5c7"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> I have been lifting weights since, I think, 1986 or ‘87, when, for either my 13th or 14th birthday, my father bought me one of those cement-filled, plastic DP weight sets replete with a flimsy bench. I’ve come a long way since then - in other words, I’ve gotten friggin’ old - but I’ve never stopped lifting, and I’ve seen a LOT of different exercises, workout routines, and training programs (some good, most not) done by a lot of different people. In other words, in 36 (maybe 37) years of training - and paying attention - I’ve seen damn near anything and everything you can think of in the lifting world. And so I’m also pretty sure that in another 36 (or 37) years, the following tips will be just as good then as they are now.</span></span></p><ol style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Consistency Trumps Everything</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “It doesn’t matter how slowly you go, as long as you do not stop.” ~Confucius</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> One thing that the above paragraph tells you is that I’ve been consistent. If you’re going to train for (almost) forty years straight, consistency is the one thing needed above all else. And it’s the one thing needed above all others even if you only plan on training for the next 3 months in order to fit into a suit (or a dress) for an upcoming wedding.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> I think one of the best ways to stay consistent is through frequent “small” workouts. At least until you get into a rhythm of training and realize that consistency - or lack of in this case - will no longer be an issue for you personally. This is one reason - but definitely not the only one - that I recommend high-frequency training. The daily ( or almost daily) training builds consistency, and it’s not a “chore” because the workouts will often seem easy, and if not easy then short, which mentally makes it easier to show up for each session.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> In his book “The Art of Taking Action: Lessons from Japanese Psychology” author Gregg Krech discusses the importance of steps - even really small steps - as a means of building momentum: </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“A small step doesn’t get you very far, and generally we judge a value based on distance. If your workout today consisted of jumping rope one time (one revolution), you probably didn’t burn many calories or lose much weight. On that basis, we tend to discount small steps. We want to take giant steps that allow us to move forward quickly in large leaps. With a Dorothyesque click of the heels we hope to get from here to there, even when “there” is nowhere in sight. The true value of small steps is often ignored. They involve motion. We go from not doing something to doing it - even in a minimal way. According to the law of physics, we go from being a body at rest to a body in motion… Sir Isaac Newton was one of the most extraordinary intellects of his time. He realized that when an object is at rest it will basically stay at rest unless something influences it. It’s also true that when an object is in motion it will basically stay in motion. This is what we refer to as momentum. This is why small steps can be so valuable. They offer momentum at a fairly low cost. In other words, it takes very little effort to create momentum. One pushup, one dish washed, one photo organized, one paragraph written in your novel-to-be. Have you gone very far? No. Do you now have momentum? Yes! And once you have momentum (you are in motion), you are more likely to continue in motion.”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> This is one reason that, even though training only 2x weekly can be very effective for a new lifter, I don’t often recommend it, only because I know it’s hard for a new lifter to take too much time off between workouts. After three days of not training, she just might decide that she really doesn’t want to workout that bad after all.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> This may not be the case with you, don’t get me wrong. There are some folks who just, constitutionally, don’t like the sound of lifting weights every single day, even for short, “small” workout sessions. These lifters know they would do better with more infrequent training. If this is you, then fine, but it’s been my observation that more frequent workouts do keep one motivated, or, at the very least, they build motivation over the first few weeks from the daily habit of lifting.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> The most important thing here is to stick with it, to get in motion and stay in motion, and to string as many workouts together as you can without missing a prescribed session. You can have the best workout program on Earth. You can take the best, most cutting-edge supplements. You can eat a “perfect” diet for building muscle and losing body fat. And you can get fantastic sleep and plenty of growth-inducing rest. But if you don’t do all of that consistently it simply doesn’t matter. So, yeah, consistency trumps all else.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> And one more little thing about consistency before we move on to number two: be consistent with your program. Don’t jump around from workout to workout, not doing one program consistently for a single period of time. Remember what our old friend Vince Gironda said (oft-quoted by me), “Are you on a training program or are you just working out?” Get on a training program, stay consistent, and the results will come.</span></span></p><ol start="2" style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Squat Heavy & High</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” ~Mark Rippetoe</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> Since the dawn of the anabolic era - which would be the 1930s, by the way - there has been one form of training that has reigned supreme over all others: the heavy, high-rep back squat!</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> In years past, in fact there was one routine, and </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">one routine only</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, that was seen as the holy grail of mass-building protocols: the 20-rep squat program. I first read about this program more than 30 years ago in the pages of </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Iron Man magazine</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, and then in the pages of Randall Strossen’s book “Super Squats”, which I devoured in one sitting upon receiving it in the mail. But the nucleus of the program goes back 90 years ago, to the 1930s, when Mark Berry became the editor of Alan Calvert’s </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Strength</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> magazine, and began to tout heavy, high-rep squats in the pages of the magazine. Berry was a lifter himself and the coach of the American Weightlifting team. He didn’t need much proof that heavy, flat-footed squats built serious amounts of muscle. He trained with Henry Steinborn and Sig Klein, both massive strength athletes who attributed much of their gains to the heavy barbell squat. But the proof also stared him directly in the mirror, for he had added over 50 pounds of bodyweight to his own frame, which was not a large frame by any standards.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“With the aid of squat racks, a number of Mark Berry’s students in the 1930s used heavy, flat-footed squats. By working up to weights in the 300 to 500 range, they started to gain muscular bodyweight at previously unheard of rates. The gains in this period that resulted from these methods were so conspicuous that Mark Berry was said to have ushered in a ‘new era’ as a result of his emphasis upon intensive training of the body’s largest muscle groups. The Milo publications were filled with dramatic success stories based on these methods.”</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (from “Super Squats”)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The formula for the 20-rep squat program is an easy one:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">High Rep Squats + Milk + Lots of Food and Rest = GROWTH</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Before we go any further, let me say this for any of you who may be doubting the efficacy of heavy and hard squatting: If you are not squatting, you might as well not even train. The squat is just that good of an exercise. So just imagine what can happen to your physique when you train the squat hard?</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Development of the leg-hip-back structure forces growth throughout the body. By training hard on the squat—whether for low, medium, or high reps—you will automatically experience a carryover effect elsewhere. As your squat improves, so will your potential for growth everywhere else. If you want big arms and shoulders, your first priority is that the leg-hip-back structure is growing and becoming powerful.”</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (ibid)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> Hard to believe, but it’s been almost one-hundred years since Berry ushered in the high-rep squatting (not to mention GOMAD) era of unheard-of gaining, but this is one form of training that will still be around 100 years from now. It is simply THAT effective.</span></span></p><ol start="3" style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Moderation Sucks</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Fat loss is an all-out war. Give it 28 days - only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies.” ~Dan John</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Although John’s quote was related to fat loss, the same principle applies for building strength and/or muscle mass. Sometimes, not </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">all</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> the time but we’ll get to that shortly, you need to just buckle down and attack your workouts with everything in your power. If you want to get as strong as humanly possible on just one lift, then attack it with a “Bulgarian-style” method of training that particular lift </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">every single day</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for the next month.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> No longer in existence is a blog run by a strength coach named Nick Horton called “The Iron Samurai.” I have no clue what happened to Horton - he simply fell off the radar. But he was a heck of a strength coach that believed something that is going to seem almost heretical to many of you reading this, and that was: </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">overtraining doesn’t exist</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. His words, not mine, but he has a valid point. Here are some words of his that I had previously published in a blog post over ten years ago. Here is what he said then:</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Overtraining is a medical syndrome that some people get themselves into. But… it is EXTREMELY rare, and YOU have never had it.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> “I want you to avoid ANY thought of overtraining. In all of the years I have been coaching, I have not EVER overtrained a single athlete. Ever.</span></span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">CNS fatigue is not overtraining.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Feeling tired is not overtraining.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">A loss of appetite is not overtraining.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Being massively sore is not overtraining.</span></span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 20pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Watching your numbers and performance fall is not overtraining.</span></span></p></li></ul><p dir="ltr" style="line-height: 1.38; margin-bottom: 20pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> “All of that is part of the adaptation process. You are SUPPOSED to feel like you are getting your ass kicked during a loading phase. If you didn’t, you weren’t loading hard enough.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 20pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> Lifters always come up to me saying that they have been feeling tired and sluggish, and they wonder if it is time for a deload/taper. My answer is nearly always NO. Why? Because feeling like shit is part of the point.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> “You don’t get stronger by only doing light weights that feel easy, do you?</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Of course not. You force your body to deal with weight that is actually TOO heavy to do comfortably to FORCE the issue. That’s what progressive resistance is all about.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> “Loading and deloading are simply applying those progressive resistance principles on a grander scale. </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">A well-designed loading phase FORCES your body to adapt to a stressful situation. Without a massive amount of stress you don’t get to have massive gains. Sorry, that is just reality.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “Slow gains are very common in the gym in large part because people don’t do enough work. </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">My programs produce infamously fast gains</span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> because I make people do more. It’s not magic, it’s nothing special, it is just focusing on the ultra basics in a big way.”</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> That may seem a little extreme to some of you reading this, especially if you’ve not been exposed to the </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Bulgarian method</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> before this essay. But I hold it to be true, </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">especially</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for short periods of time throughout the training year. After a couple months of “regular” training, try switching over to a Bulgarian-style program where you max out every day on your squats for a month straight.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> You see, moderation sucks… until it doesn’t. That’s right. After a period of hyper-focused, almost </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">extreme</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> training, it’s good to take a break and get back to a more “typical” program. But you’ll never understand that unless you also spend some time doing the extreme stuff to begin with.</span></span></p><ol start="4" style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">Loaded Carries are What is Missing in Your Strength-Training Arsenal</span></span></p></li></ol><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> I have spent a lot of time over many years talking to a bunch of lifters about their programs - and helping them as much as I can. When I’m speaking with someone about lifting that I haven’t spoken to before, or someone who is new to lifting, I typically ask if they are doing (what I call) “the big four.” If this isn’t your first time at </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Integral Strength</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, then you know exactly what I’m talking about. I inquire if they are: 1. Squatting heavy weights each week; 2. Picking heavy stuff off the ground each week; 3. Pressing heavy stuff overhead each week; and 3. Dragging or carrying heavy stuff for time or distance each week. I have been surprised at times that (occasionally) lifters will actually tell me that they squat heavy stuff, press heavy stuff overhead, and pick up heavy stuff off the ground - yep, on occasion a lifter will tell me that she is doing all of that each and every week; shocking. But I have yet to find </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">anyone</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> who tells me they do loaded carries each week in addition to the other three. (In fact, I doubt I’ve ever had anyone tell me that they do loaded carries each week </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">at all</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">.) So I’m pretty sure that this is another tip that will never go out of style, because it will always be necessary to remind folks the efficacy of this form of training.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Luckily, this generation of lifters have seen things such as “Highland Games” competitions or the World’s Strongest Man on television (or the internet, I suppose) and so at least lifters are </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">familiar</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> with what it is that I’m talking about when I ask. And if lifters do any sort of loaded carries, it’s typical farmer’s walks - most lifters can at least walk around the gym with a heavy pair of dumbbells. But add in some other movements such as sled drags or sandbag carries.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> When lifters add in </span><span style="font-family: Arial, sans-serif; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">heavy</span><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> loaded carries on a regular basis, they’re often surprised by how quickly they start gaining muscle again, or how much it improves their other lifts. (it’s also great for working a muscle that needs to be rehabilitated - maybe a slight muscle pull or some concerned soreness - by the way, due to the lack of “eccentric” involvement.)</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;"> The bottom line: start dragging, carrying, or pushing heavy “odd” implements, and be prepared to be - if not amazed - very satisfied with the results these movements bring.</span></span></p><br /></span>C.S. Sloanhttp://www.blogger.com/profile/12498149462440633284noreply@blogger.com4