High Rep Stone Workouts and El Nino - By Jim Duggan

The Northeast part of the country has been experiencing unusually high temperatures lately. While many meteorologists have attributed this to the powerful El Nino that is taking place in the Pacific Ocean, some weather experts are simply explaining the unexpected warm weather to the random nature of weather patterns. Whatever the reason, El Nino or just the fickle nature of Mother Nature, it has given many a strength athlete in the New York area reason to say "Thank You" for the opportunity to train outdoors well in the Christmas season. To anybody reading this in the Southwest, and who is bearing the brunt of El Nino, I am sorry if it seems like I am rejoicing at your bad fortune. I am not, of course. I am simply happy to be able to continue with some high-rep stone workouts withoutt having to bundle up in layers.

The last month or so, I have tried to take at least one stone workout a week. I would work out at the gym on my second training day. I would not usually lift more than twice per week if I am doing the stones. Lifting heavy stones taxes your entire body, and doing them for high reps leaves your sore for days. Of course, everybody is different, and one of the most important things that any trainee has to determine is the right amount of work that he/she is capable of doing without overtraining. Whether you train using free weights, machines, or a combination of modalities, the second-to-last thing you want to do is overtrain. The LAST thing you want to do is injure yourself. If you are a hard gainer, you might want to limit yourself to two full-body workouts per week. If you are able to handle more, than proceed cautiously and add a third workout to you weekly routine. You know yourself better than anybody else. Don't try to copy someone else's program. In lifting, or in life itself, if you try to imitate someone else you will be a poor imitation. Also, by all means, do NOT buy the latest muscle mags and attempt to follow one of the bogus routines offered by some steroid bloated so-called champion. Train hard, but intelligently.

Anyway, back to the stones. I have five spherical stones. Atlas, or McGlashen, type stones if you will. They are spherical. However, if you have access to natural stones, then by all means you can train with them using the same ideas in this article. My five stones range in weight from 145 Lbs. up to 300 Lbs.. I've used all five at various times, however, for the high-rep stuff, I usually stick to the 145, 180, and 220 pounders. When I say high reps, that can vary as well. On the Wednesday before Thanksgiving, I took out my 145 Lb. stone and did a total of 100 reps. The actual workout consisted of lifting the stone and shouldering it for a number of reps ( usually 10-12) then going inside and doing 15 Hindu Push-ups. I would rest one minute then go outside and do another set of stones. I continued in this manner until I completed 100 reps of each movement.

My most recent workout took place on Tuesday, December 8. This time I decided to use the 180 Lb. stone. I wanted to do as many reps possible in an hour. I did not do any other exercise that day. I felt really good and was able to shoulder it 73 times. The actual time was slightly over an hour, but I felt strong during the set and was not getting overly fatigued. There was on drawback. Since it was warm, and I was not wearing a long-sleeve shirt, my forearms were taking a beating. The granite was tearing into my skin and by the end of the workout, my forearms were raw.

I would like to say a few words about torn skin and stone lifting. I do not wear sleeves, gauntlets, or tacky. I don't even like using chalk, and of course I do not wear a belt. I realize that this an individual choice, and there may be some people reading this who adamantly disagree with me. Again, you know yourself better than anybody. It is simply my choice to not wear any of those things. And while I would never criticize anybody wearing sleeves to protect their arms, I do have some questions about why anybody would opt to use tacky. Afterall, the whole idea behind tacky is to help your arms adhere to the stone. I realize that if you're competing in a strongman event, you would use whatever is available to assist in lifting the stone, but if you are using the stones to train, then it would be a smart idea to make the movement as difficult as possible. I have always felt the same way about powerlifting. If you are competing, then a supersuit, belt, and wraps are a must. But if you are training, you will build more strength by training without any of that stuff. Squatting and deadlifting without a belt will build tremendous strength, and will actually strengthen your back.

Hopefully, the warm weather will last a bit longer. I have always enjoyed lifting stones, and this favorable weather has only added to the enjoyment. And while a little cold weather will not deter me from attacking the stones, it is always more enjoyable to be able to wear shorts and a t-shirt. Forearms be damned. 

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The Mighty Atom Documentary, Mind Over Matter, Harry Houdini, You Dig Your Grave With Your Knife and Fork - Steve Greenstein interview with Bob Whelan

NATURAL STRENGTH NIGHT podcast - (episode 27) - 6 December 15

Please visit themightyatomdoc.com and hit the "donate now" button.  

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Please Support "The Mighty Atom" Documentary - By Steve Greenstein, Grandson of "The Mighty Atom,” Joseph Greenstein

FOR MORE INFORMATION AND TO DONATE CLICK HERE

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How To Transform Your Physique #245

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Belts and Straps, Birthday Stone Workout, 3 or 2 Days Per Week, High Rep Deadlifts, Good Mornings, Full Range of Motion

Jim Duggan Interview with Bob Whelan - NATURAL STRENGTH NIGHT podcast - (episode 26) - 23 November 15

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Your Name is Brave Heart! - By Russell Smith, (aka Brave Heart)

In 2002, I told a colleague I wanted to start exercising. He couldn’t remember the name, only that the publisher lived in Crete…no, wait, Cyprus. “Russ, I got the strongest when I read that guy’s book and followed it.”  Of course, I tracked down Brawn by Stuart McRobert. To the best of my ability – or the best as I then understood it -- I began exercising. And I subscribed to Hardgainer. After a couple issues, a gym ad attracted my attention. It had a strange sounding slogan: “If you train here, you are not normal!” I noted this gym was located in Washington, DC – at that time, my home. Further, I noticed that the gym’s owner wrote an article in most issues of Hardgainer. Without looking back, I recall articles like “John Grimek Was The Man” and “Training and Eating in The Big Apple.”

These articles told tough tales about tough men and women. They espoused a no-holds-barred, kick-ass attitude; incredibly hard work; perfect form; and competing mostly with yourself and your mind. They exuded energy, enthusiasm, self-reliance, and swagger.  For many months, I pondered calling this author, “Maximum Bob” Whelan. A couple times, I chickened out. I called, then hung up before anyone could answer. The ads, the articles, the attitude intimidated me. I didn’t think I could train with the intensity Bob seemed to demand. That view came mostly from an inner feeling of weakness and a lack of confidence. But it had grounding in fact. 

Shortly after my birth, doctors diagnosed me with a heart problem called tricuspid atresia. The American Heart Association classifies it as a serious heart defect. In 1985, at age 10, I underwent open heart surgery at the Mayo Clinic in Rochester, MN. It has and will always have a significant impact on my life. Notably, I have far less strength and cardiovascular ability than normal people my age. However, compared to patients with this condition, I live an extraordinarily active and independent life. And my parents never allowed me to become consumed with self-pity. They pushed me to participate in activities as much as possible, and attend summer camp far from home each year.

After a time, I realized that not calling Bob was a manifestation of self-pity. And so, in July 2003, I called him, setting up the new client orientation. We went through his usual briefing and Q&A. I explained my heart problem to him, but said within my limits, I would do my best. And Bob gave that Bob laugh saying, “We’ll take it SLOW, Russell. DEATHS are not good for business.”

         We did take it slowly. It takes normal clients three or four workouts to make it through the entire routine; it took me ten or a dozen. But I exercised twice per week, like Bob asked; and I started eating more and better food, like Bob asked. Before every workout, I prepared mentally, like Bob asked. I tried to do a tad better this time than I’d done last time. I attacked the iron. I channeled my anger – from whatever source – constructively in the battle with the iron. But still, I accepted limits: if I didn’t have a great workout, for whatever reason, I shook it off and determined to do better next time.

          As months drifted by, I noticed small but telling differences. I gained some weight, hitting 140 for the first time in my life. Bob would add a pound or two or five to a couple exercises whenever I earned it by my performance. It’d take a workout or two, but I’d lift that new weight to the max reps, demonstrating my new strength.  Perhaps most importantly, I noted an attitude change. I felt tougher – far in excess to the strength gains. I felt more confident and able – in the gym and in life.

          Toward the end of 2003, I came into the gym at 7am one morning. Bob held up his hand, stopping me at the door. He raised his voice above his usual volume and stated, half-laughingly, half-solemnly, “In this gym, your name is no longer Russell. In this gym, your NEW name is BRAVE HEART!”  Dumbfounded, I asked what he meant. “BRAVE HEART! You have a serious heart problem, and yet you work harder than most people, even most of my clients. You come in here each time, and you assault the workout. You have a great, positive attitude. You take this seriously. You do whatever I ask you – no questions asked. You do your best. THAT’S why your name is now BRAVE HEART!”

          So it was, from that moment until Bob and I both departed Washington in 2012. As a postscript, in 2014, my doctors recommended another open heart surgery. In pre-surgery tests, the docs noted the strength of my heart and my active lifestyle. (I went to Chicago myself for the tests; very few patients require no assistance.) In the months leading up to the surgery, I began exercising every day – not quite as intensely as with Bob – but regularly and conscientiously. I also worked harder at my cardiovascular exercise than ever before – in this case, walking longer and farther than ever before. And I also called on the master of mental motivation, “Maximum Bob” Whelan, to put me in the proper mental attitude. Tough but calm. Focused but immersed in life. The couple talks we had brought the old Brave Heart attitude to the fore, and I entered the surgery incredibly well-prepared, mentally and physically.

          The surgery went very well. In nine days, I left the hospital (it was 21 days in 1985, when far different technology and approaches to care prevailed). In about three weeks, I went home. I attacked cardio rehab aggressively and by the end, in March of this year, I felt back to normal. But then, Bob has always told me that I am “NOT NORMAL!”

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Assessing Your Potential - By Burt Gam

There is an old saying regarding lifting; "Champions are born and not made". While this does hold a good deal of truth, it by no means diminishes the need for hard work and sound training principles to make it to the top. But what does having good genetics actually mean? It really depends on what type of a trainer a person is. While we cannot control what DNA we are given by our parents, just about anyone can achieve remarkable progress with enough knowledge and fortitude.

Lets look at bodybuilding first. For bodybuilding, the variables to be considered are degrees of or propensity to develop overall mass and muscle density, definition, vascularity, symmetry and proportion. Mass development is dependent upon such things as length of muscle bellies in different groups with associated short tendon insertions, number of muscle cells, as well as circulating anabolic hormone levels such as Human Growth Hormone (HGH), Testosterone, and Insulin Like Growth Factors(IGF). A long muscle belly has the potential to grow larger by virtue of the potential for greater cross sectional area achievement. Short muscle attachments can greatly affect the appearance of a muscle. The ability to put on muscular size with little gains in fat are determined by heredity as well as dietary factors. The ability to  store low amounts of subcutaneous fat while achieving muscle growth greatly affect the definition and vascular appearance of an individual. Overall body proportions, relatively narrow joints and height/weight ratios, and body frame size also contribute to appearance to a large degree.

As an example, two individuals may both claim to have 18" arms which by most standards is quite large when accurately measured. But the visual affect can be worlds apart. In certain cases it will look huge, and in other cases appear a little above average. In general, a person with a higher amount of definition(BF%) may present a much more imposing arm. If one person has a large frame, be tall, or have higher bodyweight the arm may look smaller by comparison. A legitimate and defined 18" arm on most people would certainly appear quite large, but perhaps even more so on a shorter small framed person. A person with longer than average muscle belly lengths in the biceps and particularly the triceps may excel in arm development .Other favorable genetic factors include narrow hips, joints, a tapered waist, even head size. Skin color can affect and produce a leaner look as well.

For a weight lifter, good genetics means possesing above average neuromuscular efficiency or the ability to recruit a larger percentage of muscle fibers in a given muscle group or overall. Coding is the rate of firing of the motor units. The more synchronious   the muscle fibers are firing, the greater the force produced. This would be synonomous with powerlifting or strength training. An Olympic lifter excels because they exhibit great power or the ability to produce force rapidly. These factors are affected by genetics as well as the type of training that these athletes do. A bodybuilder by comparison may appear quite massive but not be capable of producing the same amount of strength or power as power lifters or weight lifters. A weight lifter or a power lifter will be able to produce a relatively higher force or exhibit greater power than a bodybuilder relative to their size. As stated, all of this has to do in large part to genetics and to good solid training principles for each type of weight training.

So what is the point of this information? There was a day many years or even generations ago where weight lifting and bodybuilding went hand in hand. It was typical for an individual to compete in body building and weight lifting competitions on the same night! The names which come to my mind from the distant past are the likes of John Grimek, Reg Park and Marvin Eder. All these individuals excelled in both body building and were exceptionally strong by virtue of the heavy weights that they trained with. Since then, weight trainers have drifted apart and become much more specialized in their training methods. . Today it is rare to find an individual who can successfully compete in both, at least at the higher levels. The ironic truth is that the body proportions which favor one do not seem to favor the other. There have been former weight lifter converts to bodybuilding who by virtue of their small waist size,and large upper arms were not able to achieve the highest poundages, rack the weights easily or show high levels of demonstrable strength. And there are many large framed power lifters and weight lifters who could not achieve the leanness and body proportions necessary to succeed as top body builders. 

A body builder in their most "ripped to the bone condition" will likely be at their physically weakest from dieting and dehydration. While there may exist ways to evaluate potential early on through anthropometric measures, it is at best an inexact science. Most of the time, an individual will learn through trial and error. A person who is genetically gifted to be big and muscular or strong will soon be aware of this regardless of how they train. And because a person may not ever have a chance to get to the top in their chosen sport, they should never be discouraged from trying or make a conscious decision to not train hard. Certainly a stronger body builder and a more athletic physique for a weight lifter would not be a bad thing. Superior strength, health, and physique are all worthwhile goals. By educating ourselves to all aspects of training and working hard and smart we can come as close to approaching our potential as possible. We cannot be the best at everything. But we can be the best that WE can be at anything we set our minds to do!

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West Virginia Basketball Leg Training with Andy Kettler

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Choosing The Right Gym - Jim Duggan

For the readers who have the good fortune to be able to train at home, this article might not carry any great significance.  However, for those of us who do not have the option of training at home, hopefully this article will provide some sort of assistance.  Afterall, having the right place to train is vitally important.  The right place will inspire you to train consistently, avoiding the pitfalls of skipped workouts and irregular training. 

     

Over the years, I've trained at numerous gyms.  The first gym I ever joined was Bruno's Health Club.  I've often spoken-and written- about my experiences at Bruno's.  It's something I never get tired of talking about because it gives me the opportunity to revisit an enjoyable time of my life.  The fact that I keep in touch with the main players of Bruno's Powerlifting Team makes it even more fun to travel down memory lane.  I trained at Bruno's for six years, and while we didn't have fancy equipment or machines, we had the best free weights available.  York equipment to be specific.  What we also had was a great environment in which to train.  Iron Island Gym, on the other hand, had the most extensive array of equipment available, along with a large variety of top-quality bars and unique strength-building items.  In addition, the atmosphere there was positive, supportive, and inspiring.  If you couldn't get inspired at Iron Island, then you should have been embalmed.

     

When trying to determine the best place to train, there are several important factors to consider.  Probably the most important consideration is the equipment itself.  While it is not necessary to have the latest and newest equipment, you want to have access to quality weights and bars that are adequately maintained.  And, let's face it, it all starts and ends with the bar itself.  While I'm not going to get into an argument about who made or makes the best bars, I will simply say that I started out with York and have maintained a loyalty to York Barbell since the first time I wrapped my fingers around a York bar over thirty years ago.

     

As important as barbells and free weights are to training, it's surprising to see just how many places skimp on this all-too-important piece of training equipment.  I could never figure out why a gym would have bars that are bent, or bars with non-revolving sleeves, or bars with non-existent knurling.  It's ridiculous to have an otherwise well-equipped gym with quality benches, modern machines, heavy-duty power racks, etc., yet the bars themselves are garbage.  I realize that I was spoiled by training at Bruno's and Iron Island where the quality of the free weights was unsurpassed.  I will devote more time to free weights in a subsequent article.  For now, though, suffice it to say that the idea of having a training facility that utilizes low-quality free weights is misguided at best. 

     

After equipment, the atmosphere of the gym plays an important role in determining the quality of your workouts, and the satisfaction you derive from training.  At Bruno's, we had a core group of lifters who trained on the same days.  As a contest approached, we'd arrange our workouts so we'd be able to train together at the same time.  I can't begin to describe how much more you can accomplish when you have a group of people working together and supporting each other.  Of course, supporting each other does NOT mean yelling, cursing, screaming and acting like a mad banshee.  You don't get stronger from noise.  You build strength with hard work and consistent training.  Being considerate of others is a desirable trait both in and out of the gym.  We've all seen- and heard- the screamers.  Every gym has them.  They'll scream and yell during every rep of every set. You would think that they are being tortured. What a joke!  What's even funnier is that they usually use baby weights. Which only reinforces the old saying that "empty barrels make the most noise."  Sadly, these yo-yos are unavoidable.  In additions to the screamers, you will also undoubtedly encounter the toners, pumpers, and posers.  These are easily recognizable.  The so-called experts who will expound on everything and spend most of their time pumping the arms and pecs.  They don't train for strength, they just want to pump and tone.  What a colossal waste of training time.  Ignore the toners.  Surround yourself with others who want to train for Strength and Health.

An important aspect of surrounding yourself with the right people is the central theme of this website.  Natural strength.  Not just getting stronger, but doing it the right way.  No drugs.  Unfortunately, many gyms that bill themselves as "hard core" are really places where steroids are prevalent.  I won't beat this to death in this article, I will simply refer to a quote from the legendary strength coach Kim Wood:  " If you take steroids, you are admitting to yourself, deep down, that you don't have enough of what it takes to be a man."  Train hard, consistently, and progressively and the gains will come.  The right way.

Finally, there is one method that I used to determine if a gym was a right fit for me.  I'd walk in, listen to the spiel given by the sales rep, and when he/she was finished I would simply ask two questions.  First I would ask if there was a power rack in the gym.  If they asked what a power rack was, then I knew it was the wrong place for me.  Secondly, I would ask if the use of chalk was permitted.  If the answer was no, then it was time to move on to another place. 

    

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Big Lew's Gym in Modesto, California - "Where Champions Are Made!"

This is my good buddy Russ Lewis's gym ...aka "Big Lew" -or- Lewnatic!
Me and Big Lew were good friends, training partners and competed together in Powerlifting. We did some serious training (and eating) while in the USAF stationed at Spangdahlem Air Base, Germany about 35 years ago!! His name is in my IRON NATION chapter.

In this video, one of Lews Lifters, DEVON WOODALL with 605.

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What makes muscles grow? - Jeffrey Siegel

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How to Transform Your Physique #244

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Training Middle and High School Athletes, Intensity and Good Form, Recovery for Natural Lifters, Steroid Dangers - Dick Conner Interview with Bob Whelan - NATURAL STRENGTH NIGHT podcast - (episode 25) - 02 June 15

Dick Conner Interview with Bob Whelan - NATURAL STRENGTH NIGHT podcast - (episode 25) - 02 June 15

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How To Transform Your Physique #243

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Thick Bar Training & What Makes It Awesome For Realistic Muscular Power - By Ben Bergman

Normally I do mostly bodyweight plus cable and hammer work but once in a blue moon I like to hit the Iron just to play around with and see where my strength is at. I love doing basic lifts and partials, partials are super fun and you get to move around more weight than in full ROM. One thing that makes it even more awesome is when you challenge yourself on a thick bar. Thick bars aren't generally around most gyms these days which can be a pain in the you know what and some of the weights you want to tackle with a thick bar like presses, deadlifts and curls may not always be possible; That's why I love using Fat Gripz. Just attach one of these suckers to a bar or a dumbbell and get ready for the ride of your life.

The thing is, the challenge of Thick Bar training is not what you can physically lift but how you create so much force internally just to pick up the freaking thing is astounding and adventurous to me. One of my favorite lifts is Deadlifting, pick up a weight and put it down, it is that simple. My best in a full lift is just over 400 lbs which to most in powerlifting is like 10 pounds to them but you have to remember, I rarely ever lift weights so don't put me down just yet lol. With the Fat Gripz they're much more challenging in a partial lift because with heavier weight you have to grip so freaking hard it can crush coconuts. My best at the hand/thigh lift is a bit over 425-435 lbs. if I remember correctly but with these things attached, 315 was a chore. 

I've also used them for putting on the machines but since most machines suck, putting them on a dumbbell o bar is a hell of a lot more fun. I train my tendons mostly and thick bar training is very prominent in building tendon strength because let's face it, most people with the right method can build muscle but it's the tendons that are the true key. When you have mastered heavy weight on the thick bar or dumbbell, everything else seems like a cake walk. Thick bar training has helped me in my bending feats, tearing phonebooks, levering hammers and even in Arm Wrestling; taking down guys as big as 6'3 and over 260 lbs. One kid I challenged that was in his mid 20's had a reputation at work for arm wrestling matches and couldn't even budge me. Besides Arm Wrestling it doesn't matter what sport you're in, thick bar training will catapult your skills within the power of your grip. 

It's brutal, tough and will make even some of the toughest men feel weak. The strongest drug-free lifters believe Thick bars give them that extra edge. The power in your hands can make you or break you in your training and if you truly want to look as powerful and just as strong; go for thick bar training; imagine shooting up your bench press, having a grip that can crush most men's hands, save a person's life with the power of your grip, crush the competition whether you're in MMA, Football, Pro Wrestling, Basketball and other sports. 

Because of Thick Bar Training it has carried over for me like in the last time I was in the gym and haven't lifted in a while and was picking Hundred Pound DB's for giggles to play with in the deadlift. Power up your tendons and that muscular hypertrophy will come in with a vengeance. Be sure to train on days where you can tackle some good weight and only do thick bar training less than a few days a week because it takes serious strength and advanced power to move big weight with these things and you'll be hungry like a mother afterwards trust me. If anyone of you has seen the show Dragon Ball Z, Super Sayian characters eat like monsters after training and it happens the same way in lifting heavy weight because you need fuel son and you eat according to your needs, not what pampas gym trainer tells you about eating this or that; eat when you're hungry and sleep well. Before you know it, muscles will come in like clockwork and you'll be crazy strong in the process.

Power & Might Blog

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Why the S.A.I.D Principle Should Govern Your Direction in Training - By Paul Marsland

The S.A.I.D principle, what is it, you may well ask? It stands for SPECIFIC ADAPTATION TO
IMPOSED DEMANDS. What that means is that your training should be geared towards a specific goal or outcome. While I'm all for keeping things as simple as possible when it comes to training , there is also a lot to be said for having a clear understanding of the objective and direction you want your training and results to go in. Its no good simply saying “ I want to be bigger” you need to understand the how and why. And this is where the S.A.I.D principle comes into play.

As it states its a response in our case larger muscles ( if that's your goal) to a specific demand, ie resistance training or more precisely anaerobic stress , but its not simply a matter of lifting weights and hoping for the best. Your training and workouts need to be specifically tailored towards the goal of larger muscles. So the focus ( once beyond the beginners phase) becomes more about HOW you lift the weight, with the goal of targeting the working muscles and trying not too involve the outlying muscles too much. The focus is on squeezing and contracting the muscle, not simply lifting it from point A to point B with no real thought. We also need to be training with sufficient volume in order to fatigue the muscles and obtain a good muscular pump.

Lets look at these points in a bit more detail.

Sufficient Volume, just how much is enough? Well there exists no steadfast rules but what I will do is pick two to three exercise which work the muscles from various angles and then perform 2-4 sets depending on the feel I get from each exercise. If I obtain a good pump and my muscles feel sufficiently fatigued I'll call it a day and move onto the next exercise. The idea is to perform just enough work to stimulate your muscles too grow but without over taxing your system. To this point you should train hard but not to the point of total fatigue or exhaustion. Why the need for a pump? You may ask. While there is no solid evidence that a muscular pump is an indication that muscular growth will occur, what it serves as is a psychological indication that we have done “something” positive, it gives us a visual indicator that we are training in a productive manner and
it makes us look temporary bigger, which is no bad thing.

Why not simply train for strength as surely a stronger muscle is a bigger muscle, right? Well yes and No. While an increase in the cross sectional contractile fibers in the muscle may well result in a stronger muscle, as its ability to produce more force is increased this does not mean it will also increase in size. If our training is geared specifically towards simply getting stronger and with minimal frequency and volume, you may well see an increase in workout poundage’s on a regular basis but without a corresponding increase in size. Understand that muscle is very expensive in terms of the metabolic (energy) costs your body has to use to maintain it and if you add muscle these costs increase in proportion. The body by its very evolutionary nature will resist this as much as possible, hence we need to literally force it into making these costly metabolic changes. By means of sufficient, volume, frequency and intensity.

If for example we simply train for strength whilst also using a low volume and frequency approach to training, the body will look for the least metabolically taxing way too adapt, and this is usually in the form of skill acquisition ( ie, you simply get more skilled at lifting heavier weights, think of pure strength athletes such as Power Lifters and Olympic Lifters as examples of this) or via the neurological system, so your body becomes more efficient at recruiting the available muscle fibers. Hence what happens is you continue to get stronger but not any bigger. This is very much a common complaint of those who train in a High Intensity manner. Again remember we are stressing the body anaerobically.

Your body does not know its lifting weights or it understands is that its being exposed to a specific type of stress to which it must adapt specifically. However if that stress is of such an infrequent nature, again it will see no need to adapt in the form of bigger muscles but choose the least metabolically demanding method. Muscle is simply a protective barrier against a specific type of stress, once that stress is ceased, ie you stop training, your muscles begin to atrophy due to the body no longer needing them.

Remember in this instance we are Bodybuilding, I'm not talking of the 300lb steroid using freaks we see today, but Bodybuilding in the sense we are training to look better. So make sure your training is geared towards this. Its OK to want to lift heavier weights and your training will and should involve progressive overload but not at the cost of everything else. You are in charge of your training and the direction it should go in, don't be like the captain of a ship without a sail, aimlessly floating on the sea with no land in sight.

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