Please email me any Strength Training or Self-Defense/Martial Arts questions that you would like to ask Brad Steiner. Thank You. Email: bobwhelan@naturalstrength.com
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NaturalStrength.com is an online think-tank, dedicated to truthful drug-free strength training information, (weight training, weightlifting, olympic lifting, powerlifting, competitive strongman, bodybuilding, physical culture & iron game). Good articles about weight training, strength research, the harmful effects of steroids, the mental aspects of training, and iron game - physical culture history are always wanted. Email articles to the editor: bobwhelan@naturalstrength.com
Thursday, October 11, 2012
Tuesday, October 9, 2012
Genetic Potential and Exercise Choice - By Ron Sowers
Originally posted on NaturalStrength.com on February 4, 2003
Being a natural trainer is the smartest and most rewarding choice a lifter can make, the gains we make are REAL! We must though, pay close attention to recovery. In doing so, an abbreviated program is most often and wisely chosen. There are many programs available, all with strong proponents to back them up. But just how brief should a program be? Some proponents claim you will only EVER need 3 or 4 basic exercises to completely transform your physique. EVERY muscle will develop to it's fullest!
I do completely concur that some of us do have such limited recovery reserves that we must perform the absolute bare minimum in our programs. The only thing I would like to put forth, is that some of these programs, the ones which suggest only EVER using this small handful of exercises, will leave many muscles lacking in development.
The training is based on the contention, that if we reach our maximum strength on several core exercises, that we will also reach our genetic limits of size in ALL muscles involved in those exercises. Note: This article is not written to say we must include a large number of exercises, or construct workouts peppered with isolation exercises, but, it is to point out that we may not be able to reach our genetic limits in size, in ALL muscle groups, if too few exercises are used in the course of our training career.
If we fail to include at least some variance of exercises in routines, even though we are "using" all, or most all of our muscles, my contention is that some of these muscles may not be working to a hard enough intensity to illicit the maximum growth response. For example, some trainee's bone structure is such that the triceps are always the first to fail in the bench press. Now if this trainee uses the bench press as their ONLY pec/delt/triceps exercise, for most of their exercise career, and their bone structure is such as I just described, then, what will happen when the triceps reach their genetic size/strength development? Progress on the bench ceases, and since no poundage increases can be made, progress and size gains also cease for the pecs and the delts. Even though, much growth potential may still be available. Also, in this circumstance, since the triceps always were the dominant muscle group, or weak link, in the bench, the pecs and delts are most likely underdeveloped. This scenario would be even more evident in leg development. The squat is usually, and almost always chosen as THE quad building exercise. And it does deserve this reputation, although, when the muscle or group that IS the weak link in the squat, reaches it's limits, progress on the squat ceases, just as in the example of the bench press, and growth is halted in all other muscles in the thighs.
It has been scientifically proven that a larger muscle FIBER is also stronger, and visa-versa. So it stands to reason that by stimulating a muscle to grow stronger, it will also make it larger. I am sure that if you could actually remove a muscle, for example, the vastus medialis, from several different people, the largest muscle would be the strongest. But this is where I believe the so called 'rub' is. We have all experienced or witnessed the following: Person "A" is able to squat 500 pounds, but their quads appear smaller in size than the quads of person "B", who can only squat 350! Since we know "A" has the same internal structure as "B", ie. muscle fibers, connective tissue, etc. , the only explanation (besides neurological efficiency} is that the quadriceps muscles of person "B" MUST be stronger, even though this strength does not translate synergistically to the squat exercise.This person might have included other forms of thigh training periodically, or their particular joint leverages are such that their quads received a higher workload when squatting. Person "A" might want to include leg extensions to offset the size/strength imbalance. For example, the function of the Vastus Medialis muscle, is to pull the patella towards the inside of the leg, keeping the "knee cap" on track and assisting with extension. This muscle only shows high activity in the last few degrees of thigh extension. This means, a basic squat will not provide complete stimulation for this muscle.
Another example of how this can easily be visualized is as this: Imagine that your biceps insertion tendon is fixed in such a way that you require huge poundages in the curl exercise to reach failure at 10 reps. Your program dictates that you perform chins as your only lat/bicep exercise. What will happen, is while performing the exercise, your lats will experience the brunt of the work since your biceps have such a huge mechanical leverage advantage. Years later, when the lats reach their genetic limits, your progress in the chin will come to a halt. At this point though, your biceps still have MUCH potential for growth remaining, which will never actualize if a specific exercise for the biceps is not chosen.
Conclusion
Basic exercises should always be the framework of our routines. Even though we can build a great deal of size and strength with programs including only, Squats, Dips and Deadlifts, (for example} performed 4-8 times a month, it may be wise to periodically cycle between exercises and include more compound movements and a few well chosen isolation exercises.
Physical Culture Books.com
Read More »
Being a natural trainer is the smartest and most rewarding choice a lifter can make, the gains we make are REAL! We must though, pay close attention to recovery. In doing so, an abbreviated program is most often and wisely chosen. There are many programs available, all with strong proponents to back them up. But just how brief should a program be? Some proponents claim you will only EVER need 3 or 4 basic exercises to completely transform your physique. EVERY muscle will develop to it's fullest!
I do completely concur that some of us do have such limited recovery reserves that we must perform the absolute bare minimum in our programs. The only thing I would like to put forth, is that some of these programs, the ones which suggest only EVER using this small handful of exercises, will leave many muscles lacking in development.
The training is based on the contention, that if we reach our maximum strength on several core exercises, that we will also reach our genetic limits of size in ALL muscles involved in those exercises. Note: This article is not written to say we must include a large number of exercises, or construct workouts peppered with isolation exercises, but, it is to point out that we may not be able to reach our genetic limits in size, in ALL muscle groups, if too few exercises are used in the course of our training career.
If we fail to include at least some variance of exercises in routines, even though we are "using" all, or most all of our muscles, my contention is that some of these muscles may not be working to a hard enough intensity to illicit the maximum growth response. For example, some trainee's bone structure is such that the triceps are always the first to fail in the bench press. Now if this trainee uses the bench press as their ONLY pec/delt/triceps exercise, for most of their exercise career, and their bone structure is such as I just described, then, what will happen when the triceps reach their genetic size/strength development? Progress on the bench ceases, and since no poundage increases can be made, progress and size gains also cease for the pecs and the delts. Even though, much growth potential may still be available. Also, in this circumstance, since the triceps always were the dominant muscle group, or weak link, in the bench, the pecs and delts are most likely underdeveloped. This scenario would be even more evident in leg development. The squat is usually, and almost always chosen as THE quad building exercise. And it does deserve this reputation, although, when the muscle or group that IS the weak link in the squat, reaches it's limits, progress on the squat ceases, just as in the example of the bench press, and growth is halted in all other muscles in the thighs.
It has been scientifically proven that a larger muscle FIBER is also stronger, and visa-versa. So it stands to reason that by stimulating a muscle to grow stronger, it will also make it larger. I am sure that if you could actually remove a muscle, for example, the vastus medialis, from several different people, the largest muscle would be the strongest. But this is where I believe the so called 'rub' is. We have all experienced or witnessed the following: Person "A" is able to squat 500 pounds, but their quads appear smaller in size than the quads of person "B", who can only squat 350! Since we know "A" has the same internal structure as "B", ie. muscle fibers, connective tissue, etc. , the only explanation (besides neurological efficiency} is that the quadriceps muscles of person "B" MUST be stronger, even though this strength does not translate synergistically to the squat exercise.This person might have included other forms of thigh training periodically, or their particular joint leverages are such that their quads received a higher workload when squatting. Person "A" might want to include leg extensions to offset the size/strength imbalance. For example, the function of the Vastus Medialis muscle, is to pull the patella towards the inside of the leg, keeping the "knee cap" on track and assisting with extension. This muscle only shows high activity in the last few degrees of thigh extension. This means, a basic squat will not provide complete stimulation for this muscle.
Another example of how this can easily be visualized is as this: Imagine that your biceps insertion tendon is fixed in such a way that you require huge poundages in the curl exercise to reach failure at 10 reps. Your program dictates that you perform chins as your only lat/bicep exercise. What will happen, is while performing the exercise, your lats will experience the brunt of the work since your biceps have such a huge mechanical leverage advantage. Years later, when the lats reach their genetic limits, your progress in the chin will come to a halt. At this point though, your biceps still have MUCH potential for growth remaining, which will never actualize if a specific exercise for the biceps is not chosen.
Conclusion
Basic exercises should always be the framework of our routines. Even though we can build a great deal of size and strength with programs including only, Squats, Dips and Deadlifts, (for example} performed 4-8 times a month, it may be wise to periodically cycle between exercises and include more compound movements and a few well chosen isolation exercises.
Physical Culture Books.com
Sunday, September 30, 2012
Friday, September 28, 2012
A Year of Training at WST - By Michael Rhine
Originally posted on NaturalStrength.com on February 15, 2003
Bob, I wanted to write an E-mail thanking you for the last year at Whelan Strength Training.
As you know, I started off tipping the scales at a blob-like 320 pounds. I came to you wanting to lose fat and gain muscle. (Like a lot of people, I guess.) That was in early February of 2002, and since that time...sticking to your advice...I have dropped to a low weight of 275.
From where I started, dropping 45 pounds might not seem like much. Until I add that I have roughly doubled (or more) the poundage of all of my core exercises. So much for the "you can't lose fat and gain muscle at the same time" bit, right?
I can remember struggling to pump out a few reps at 180 pounds on the Hammer Strength Chest Press. At my last workout I did reps at 300 pounds for two sets.
I can remember having 0 -- yes, NOTHING -- on the Tru-Squat and not being able to finish my sets. My last workout was at 140 pounds, and I have gone as high as 165.
I can remember having 180 pounds on the Hammer Strength Deadlift. As a birthday "accomplishment", my last workout I got through 5 reps with 500 pounds loaded up. (I didn't think I was going to make it on that last rep, the encouragement you provide is key!)
I have learned a few important lessons in the time I have been working with you, Bob.
You know I keep records of my workout and non-workout days...how I feel, how much energy I have, how I am eating, my sleep hours, my mental state, and so on. Well, looking back over a year's worth, some clear patterns emerge. Here are four of the most important:
1. What I eat the day before my workout plays a huge role in my energy and strength levels. Keeping a log -- including energy and strength levels -- it becomes very easy to see what is working and what is not. If I didn't keep track of it, a low energy level might seem like "chance" or "just a fluke" instead of something I have done to myself, can take responsibility for, and can change.
2. I start thinking about my best workouts days ahead of time. I think about how I can't wait to rumble down the stairs of WST again, how strong I will feel as I get there, how every lift makes me feel stronger and more energetic, and how easy it will be and how great it will feel to break my records from the week before.
3. When I am lifting, it is important to "be here now." In other words, when it comes time to put my hands on the bar and lift a weight, it needs to be the only thing on my mind. Not the next set, or the next minute, or walking out the door. Think of a man in a life-or-death situation who has to act -- and act decisively -- in a 100% congruent manner to even have a chance of survival. That is the attitude that accompanies my best lifts. Literally nothing else exists for me at that time other than the weight and my will to overcome it.
4. There are moments in every workout where character is forged. Those moments where I think there is no strength left to do another rep, and still push through one more. Or when I do not feel good, am tired, or would rather be somewhere else...and still get through a workout and put every ounce of energy into it. In the beginning, there were many more "giving up" moments than there were "pushing through it" moments. And one of the most valuable things I have received in my time at WST is that pushing through pain, fatigue, or other distractions has become the norm. The kicker is, that benefit spreads throughout my entire life. Not just in the weight room.
Thanks for everything Bob. And here's looking at another year of you kicking my ass, and me loving it.
Michael Rhine Reston, VA
P.S. When I started at WST, I was wearing XXL or XXXL shirts. When clothes shopping, the thing I had to look out for was whether the shirt was big enough to accommodate my stomach. Nowadays, I still wear XXLs. But the problem is no longer my stomach. The shirts I used to wear when I was 320 -- and many XXL shirts now -- are loose around my stomach but look like I am wearing spandex on my shoulders and arms. Around the holidays, I even split the sleeve of what had been one of my favorites shirts because of how much muscle I have gained in my upper body. This is a good problem to have, I think. :-)
Physical Culture Books.com
Read More »
Bob, I wanted to write an E-mail thanking you for the last year at Whelan Strength Training.
As you know, I started off tipping the scales at a blob-like 320 pounds. I came to you wanting to lose fat and gain muscle. (Like a lot of people, I guess.) That was in early February of 2002, and since that time...sticking to your advice...I have dropped to a low weight of 275.
From where I started, dropping 45 pounds might not seem like much. Until I add that I have roughly doubled (or more) the poundage of all of my core exercises. So much for the "you can't lose fat and gain muscle at the same time" bit, right?
I can remember struggling to pump out a few reps at 180 pounds on the Hammer Strength Chest Press. At my last workout I did reps at 300 pounds for two sets.
I can remember having 0 -- yes, NOTHING -- on the Tru-Squat and not being able to finish my sets. My last workout was at 140 pounds, and I have gone as high as 165.
I can remember having 180 pounds on the Hammer Strength Deadlift. As a birthday "accomplishment", my last workout I got through 5 reps with 500 pounds loaded up. (I didn't think I was going to make it on that last rep, the encouragement you provide is key!)
I have learned a few important lessons in the time I have been working with you, Bob.
You know I keep records of my workout and non-workout days...how I feel, how much energy I have, how I am eating, my sleep hours, my mental state, and so on. Well, looking back over a year's worth, some clear patterns emerge. Here are four of the most important:
1. What I eat the day before my workout plays a huge role in my energy and strength levels. Keeping a log -- including energy and strength levels -- it becomes very easy to see what is working and what is not. If I didn't keep track of it, a low energy level might seem like "chance" or "just a fluke" instead of something I have done to myself, can take responsibility for, and can change.
2. I start thinking about my best workouts days ahead of time. I think about how I can't wait to rumble down the stairs of WST again, how strong I will feel as I get there, how every lift makes me feel stronger and more energetic, and how easy it will be and how great it will feel to break my records from the week before.
3. When I am lifting, it is important to "be here now." In other words, when it comes time to put my hands on the bar and lift a weight, it needs to be the only thing on my mind. Not the next set, or the next minute, or walking out the door. Think of a man in a life-or-death situation who has to act -- and act decisively -- in a 100% congruent manner to even have a chance of survival. That is the attitude that accompanies my best lifts. Literally nothing else exists for me at that time other than the weight and my will to overcome it.
4. There are moments in every workout where character is forged. Those moments where I think there is no strength left to do another rep, and still push through one more. Or when I do not feel good, am tired, or would rather be somewhere else...and still get through a workout and put every ounce of energy into it. In the beginning, there were many more "giving up" moments than there were "pushing through it" moments. And one of the most valuable things I have received in my time at WST is that pushing through pain, fatigue, or other distractions has become the norm. The kicker is, that benefit spreads throughout my entire life. Not just in the weight room.
Thanks for everything Bob. And here's looking at another year of you kicking my ass, and me loving it.
Michael Rhine Reston, VA
P.S. When I started at WST, I was wearing XXL or XXXL shirts. When clothes shopping, the thing I had to look out for was whether the shirt was big enough to accommodate my stomach. Nowadays, I still wear XXLs. But the problem is no longer my stomach. The shirts I used to wear when I was 320 -- and many XXL shirts now -- are loose around my stomach but look like I am wearing spandex on my shoulders and arms. Around the holidays, I even split the sleeve of what had been one of my favorites shirts because of how much muscle I have gained in my upper body. This is a good problem to have, I think. :-)
Physical Culture Books.com
Wednesday, September 26, 2012
Tuesday, September 25, 2012
Senior Resistance Training - By Jim Bryan
Originally posted on NaturalStrength.com on March 19, 2003
1. Determine any "Range Of Motion" (ROM) problems or limitations.
2. Determine any contraindicated exercises or movements.
3. Determine Max Heart rate and monitor closely.
4. Never hold breath while training! Breath at a comfortable pace.
5. Always warm up prior to resistance training.
6. Don't train on an "empty stomach" Eat a couple of hours prior to training.
7. Never grip equipment tightly while exercising. This can raise blood pressure.
8. Always maintain control of exercise equipment. Never heave, throw, or drop equipment during exercise. Proper raising and lowering is important! Form is Function. If the weight stack is banging your not in control!
9. Use a weight you can comfortably handle for 10 ---15 repetitions. When that weight gets easy…….raise the weight a little next workout.
10. Work all major muscle groups from largest to smallest.
11. As your ability increases, decrease rest periods.
12. Once in an exercise position, don't move or "fidget around" to gain leverage advantage. Concentrate on the exercise and do it properly. Have trainer explain proper "Free weight" movements.
13. If an Exercise Machine has a "seat belt" Use it it's there for your protection.
14. Drink plenty of water as you workout. Don't withhold water on purpose!
15. If you become dizzy during a workout quit training! Notify Trainer or Gym personnel.
16. Gradually increase intensity!
17. Re read number four.
18. Be very careful on lockout during pressing or pushing movements.
19. Seniors should be able to workout safely and without fear by paying close attention to how they feel during and after exercise.
20. Final note: Seniors shouldn't feel bad about feeling "singled out." These guidelines apply to all.
Slainte'
Train smart-Train safe---Train on a regular basis
Physical Culture Books.com
Read More »
1. Determine any "Range Of Motion" (ROM) problems or limitations.
2. Determine any contraindicated exercises or movements.
3. Determine Max Heart rate and monitor closely.
4. Never hold breath while training! Breath at a comfortable pace.
5. Always warm up prior to resistance training.
6. Don't train on an "empty stomach" Eat a couple of hours prior to training.
7. Never grip equipment tightly while exercising. This can raise blood pressure.
8. Always maintain control of exercise equipment. Never heave, throw, or drop equipment during exercise. Proper raising and lowering is important! Form is Function. If the weight stack is banging your not in control!
9. Use a weight you can comfortably handle for 10 ---15 repetitions. When that weight gets easy…….raise the weight a little next workout.
10. Work all major muscle groups from largest to smallest.
11. As your ability increases, decrease rest periods.
12. Once in an exercise position, don't move or "fidget around" to gain leverage advantage. Concentrate on the exercise and do it properly. Have trainer explain proper "Free weight" movements.
13. If an Exercise Machine has a "seat belt" Use it it's there for your protection.
14. Drink plenty of water as you workout. Don't withhold water on purpose!
15. If you become dizzy during a workout quit training! Notify Trainer or Gym personnel.
16. Gradually increase intensity!
17. Re read number four.
18. Be very careful on lockout during pressing or pushing movements.
19. Seniors should be able to workout safely and without fear by paying close attention to how they feel during and after exercise.
20. Final note: Seniors shouldn't feel bad about feeling "singled out." These guidelines apply to all.
Slainte'
Train smart-Train safe---Train on a regular basis
Physical Culture Books.com
Monday, September 24, 2012
The Foundation of The HIT Strength System - By NSPA Staff
Originally posted on NaturalStrength.com on May 20, 2003
The foundation of the High Intensity Strength Training System is the "perfect repetition". The HIT "slow controlled rep" will minimize momentum and maximize muscle tension, which in turn will produce optimal strength gains throughout the entire strength curve for the targeted (primary) muscle(s) performing the lift. In our opinion, the rep is the single most important component of any strength training system and is the most overlooked by most clients and coaches. If we were to randomly pick one hundred general weight lifters any where in the country and ask them to describe the "perfect rep" we would receive 100 different explanations. Most of them would have no specific guidelines or requirements and would explain that they really never gave it much thought or attention. The point is that most trainers do not have specific guidelines that describe the difference between a good rep and a bad rep, let alone the "perfect rep". In addition, all non-HIT trainers tend to focus more on how much weight is lifted regardless of form and good technique.
The HIT strength training system has been recognized as the only strength system that clearly defines the difference between a good rep and a bad rep. The HIT strength system has specific guidelines for performing the "perfect rep" in order to maximum strength results and does not except anything less. In fact, the HIT "perfect rep" protocol is supported by scientific muscle physiology principles as well as field-testing by thousands of successful clients over the last three decades. Learning how to perform the "perfect rep" is challenging and takes a great deal of discipline, concentration and practice. Our experience is that once the clients allow themselves to change their lifting style and try the HIT "perfect rep" they will never go back to their old lifting habits and techniques.
Once the client masters the HIT "perfect rep" they will feel the difference between their old technique and the new technique. In fact, when the client performs the "perfect rep" they will experience each rep becoming more difficult and much harder which indicates greater muscle fiber involvement (recruitment). The slow controlled rep will challenge the client's ability to not cheat and maintain perfect form. Eventually, the client will perform sets to MMF with perfect rep form. Our clients always tell us they feel this burning sensation deep into the "bone" and neurologically reach a momentary quivering and shaking. This type of physiological response maximizes muscle fiber recruitment, and dramatically increases strength. Performing the "perfect rep" and reaching the deepest inroads into the muscle during both the positive and negative aspects of the lift can only maximally experience if the client has the drive and ability to push himself to that level of intensity. The HIT system is only as effective as the effort and level of intensity put into each set and is directly related to the client's tolerance for muscular discomfort. In addition, the HIT system emphasizes the negative (lower the weight) aspect of the lift where greater muscle degradation (breakdown) can be achieved. Many strength systems do not emphasis the negative aspect of the lift and this is a huge mistake when trying to achieve maximum strength gains.
It is common for a client to go through a learning curve while learning to perform perfect reps and perfect sets to MMF. In fact, some clients with weight lifting experience will push themselves to the point of nausea (oxygen debt) during their first few HIT workouts. This response is a little different than what they are used to, but is normal for someone learning HIT for the first time. It is the body's way of responding to high intensity anaerobic work with minimum recovery. The body will adapt (GAS: general adaptation syndrome) to the physical stress with positive strength gains, greater recovery capabilities and increase anaerobic threshold. Eventually, the client will learn to fully appreciate that they are only as strong as the last "perfect rep" to absolute momentary muscular failure (MMF). The client will understand why the HIT strength system requires them to exceed their past reference for muscular discomfort while taking their strength training to another level. The HIT system will empower the client to reach their peak physical potential.
Executing the "Perfect Rep" 1) Once the client is in proper body alignment begin moving the weight with a slow and controlled concentric (positive) contraction using only the targeted (primary) muscle(s). The goal is to reach the end of the full range of motion of the targeted muscle(s) within 2 to 3 seconds.
2) At the end of the positive phase the targeted muscle(s) must perform a distinct pause according to the following types of movements:
"Double jointed pull movements - perform a distinct "isometric" squeeze for ? to 1 full second and the client should focus on increasing the tension of the targeted muscle(s) while performing the "isometric" squeeze.
"Double jointed push movements- perform a distinct pause at full extension while keeping muscle tension and avoiding the joint from locking out.
"All single isolation movements - perform a distinct pause for 1/2 to 1 full second at full range of motion.
The distinct pause will show complete control of weight and will ensure maximum fiber recruitment through the full range of motion.
3) Do not allow the weight to drift backwards into the eccentric (negative), not even 1/8 of an inch! If the weight drifts or travels back into the negative phase prematurely, then the weight was too heavy or there was too much momentum during the positive contraction phase or the client may not have focused 100% on isometrically squeezing or pausing the targeted muscle(s) at full contraction.
4) After the distinct pause at the end of the positive phase of the lift begin the controlled decent of the negative contraction of the rep. It takes less effort and fewer muscle fibers to lower the weight than it does to raise the weight. In fact, the negative part of the rep is approximately 40-60 percent stronger than the positive part due to increased muscular friction and not working against gravity.
5) There are two ways to increase muscle fiber recruitment during the negative part of the rep: 1) increase time of tension and or 2) add more resistance. For practical reasons we suggest slowing the negative down which will in turn increase the time of tension. The negative should take between 3 - 4 seconds.
6) During the transition from one rep to the next there should be a distinct pause while keeping the targeted muscles under constant tension. It is a common mistake not to pause during the transition from negative to positive. Many clients automatically cheat by bouncing the weight off the body or weight stack in order to perform pre-stretch recoil. This produces unnecessary momentum, which reduces muscle recruitment. It can also cause soft tissue damage (trauma) to the joint.
7) Transition from one rep to the next will take practice for some clients to perfect. The goal is to stop shy of full extension of the elbow, shoulder, or knee to avoid any reduction of muscle tension. Hold in this position for a ? to 1 second then slowly start the next contraction.
8) The client must understand that the same muscle(s) are used to raise and lower the weight. Both positive and negative phases are important for maximum strength to be achieved. However, the negative phase has the potential to create greater strength and hypertrophy.
9) Constant breathing is essential for maximum results. Breathe consistently throughout the entire set. Constant oxygen transport to the brain and heart are essential. Two methods of choice: 1) breathe out or exhale, during the positive phase and breathe in or inhale, during the negative phase or 2) constantly breathe with deep even breaths.
10) It is highly recommended for all clients to use a stopwatch when first learning how to perform the "perfect rep". Time the entire set from start to finish. This will enable the client to divide the number of reps performed by the total time of tension and then figure out the average rep speed. The goal is a minimum of 6 seconds to 8 seconds per rep.
During the "perfect rep" the joint should never be traumatized at the completion of either the positive or negative phase. Full range of motion can be achieved without hyperextension or an uncontrolled "lock-out" of the joint. If muscle tension is decreased at any point it is recommended to stop short of full range of motion. In addition, if the perfect rep is performed through the full range of motion, improved flexibility can occur in the targeted muscles.
The perfect rep protocol is used during power lifting competitions across the country. It demonstrates to the judges that the client is in complete control of the weight and that the target muscles are performing the lift without excessive momentum and bouncing the weight.
The "perfect rep" facilitates 100% accountability and reliability of strength gains throughout the full range of motion. Record only the number of perfect reps completed. Do not count reps that are not perfect HIT reps or have been assisted by a spotter during the positive phase of the lift.
Quality of the Rep
The client must understand that the quality of each rep is far more important than the quantity of weight being lifted. The HIT rep focuses on the targeted muscles versus a full body lift. The average non-HIT lifter completes a full rep in approximately 1 - 2 seconds. The HIT lifter will complete a full rep in 6 - 8 seconds. The time under tension for the HIT lifter is 3 to 4 times greater and has cumulatively greater overload through the full range of motion. This produces balanced strength within the target muscle(s) that cannot be produced if the rep is using excessive momentum which creates a muscle imbalance within the targeted muscle.
To gain maximum strength and power from the HIT system the client should never sacrifice perfect form. It is all too common to watch clients focus on how much weight they can lift using their entire body, with no concerns regarding their form or the technique used to isolate the targeted muscles of the lift. A great example of this would be the way a non-HIT lifter would perform the Olympic free weight bench press (bench). It is common to find a client perfecting the art of cheating while trying to move more weight. The focus of your clients training should be to isolate the primary muscle in the movement. Allowing your clients to cheat on a lifting movement causes the workload to be moved off the primary muscle onto surrounding muscles & joints not involved in the lift. Focus of training is paramount to muscle isolated work so that the muscle you are targeting gains maximum strength through the full range of motion.
NSPA INFO
Physical Culture Books.com
Read More »
The foundation of the High Intensity Strength Training System is the "perfect repetition". The HIT "slow controlled rep" will minimize momentum and maximize muscle tension, which in turn will produce optimal strength gains throughout the entire strength curve for the targeted (primary) muscle(s) performing the lift. In our opinion, the rep is the single most important component of any strength training system and is the most overlooked by most clients and coaches. If we were to randomly pick one hundred general weight lifters any where in the country and ask them to describe the "perfect rep" we would receive 100 different explanations. Most of them would have no specific guidelines or requirements and would explain that they really never gave it much thought or attention. The point is that most trainers do not have specific guidelines that describe the difference between a good rep and a bad rep, let alone the "perfect rep". In addition, all non-HIT trainers tend to focus more on how much weight is lifted regardless of form and good technique.
The HIT strength training system has been recognized as the only strength system that clearly defines the difference between a good rep and a bad rep. The HIT strength system has specific guidelines for performing the "perfect rep" in order to maximum strength results and does not except anything less. In fact, the HIT "perfect rep" protocol is supported by scientific muscle physiology principles as well as field-testing by thousands of successful clients over the last three decades. Learning how to perform the "perfect rep" is challenging and takes a great deal of discipline, concentration and practice. Our experience is that once the clients allow themselves to change their lifting style and try the HIT "perfect rep" they will never go back to their old lifting habits and techniques.
Once the client masters the HIT "perfect rep" they will feel the difference between their old technique and the new technique. In fact, when the client performs the "perfect rep" they will experience each rep becoming more difficult and much harder which indicates greater muscle fiber involvement (recruitment). The slow controlled rep will challenge the client's ability to not cheat and maintain perfect form. Eventually, the client will perform sets to MMF with perfect rep form. Our clients always tell us they feel this burning sensation deep into the "bone" and neurologically reach a momentary quivering and shaking. This type of physiological response maximizes muscle fiber recruitment, and dramatically increases strength. Performing the "perfect rep" and reaching the deepest inroads into the muscle during both the positive and negative aspects of the lift can only maximally experience if the client has the drive and ability to push himself to that level of intensity. The HIT system is only as effective as the effort and level of intensity put into each set and is directly related to the client's tolerance for muscular discomfort. In addition, the HIT system emphasizes the negative (lower the weight) aspect of the lift where greater muscle degradation (breakdown) can be achieved. Many strength systems do not emphasis the negative aspect of the lift and this is a huge mistake when trying to achieve maximum strength gains.
It is common for a client to go through a learning curve while learning to perform perfect reps and perfect sets to MMF. In fact, some clients with weight lifting experience will push themselves to the point of nausea (oxygen debt) during their first few HIT workouts. This response is a little different than what they are used to, but is normal for someone learning HIT for the first time. It is the body's way of responding to high intensity anaerobic work with minimum recovery. The body will adapt (GAS: general adaptation syndrome) to the physical stress with positive strength gains, greater recovery capabilities and increase anaerobic threshold. Eventually, the client will learn to fully appreciate that they are only as strong as the last "perfect rep" to absolute momentary muscular failure (MMF). The client will understand why the HIT strength system requires them to exceed their past reference for muscular discomfort while taking their strength training to another level. The HIT system will empower the client to reach their peak physical potential.
Executing the "Perfect Rep" 1) Once the client is in proper body alignment begin moving the weight with a slow and controlled concentric (positive) contraction using only the targeted (primary) muscle(s). The goal is to reach the end of the full range of motion of the targeted muscle(s) within 2 to 3 seconds.
2) At the end of the positive phase the targeted muscle(s) must perform a distinct pause according to the following types of movements:
"Double jointed pull movements - perform a distinct "isometric" squeeze for ? to 1 full second and the client should focus on increasing the tension of the targeted muscle(s) while performing the "isometric" squeeze.
"Double jointed push movements- perform a distinct pause at full extension while keeping muscle tension and avoiding the joint from locking out.
"All single isolation movements - perform a distinct pause for 1/2 to 1 full second at full range of motion.
The distinct pause will show complete control of weight and will ensure maximum fiber recruitment through the full range of motion.
3) Do not allow the weight to drift backwards into the eccentric (negative), not even 1/8 of an inch! If the weight drifts or travels back into the negative phase prematurely, then the weight was too heavy or there was too much momentum during the positive contraction phase or the client may not have focused 100% on isometrically squeezing or pausing the targeted muscle(s) at full contraction.
4) After the distinct pause at the end of the positive phase of the lift begin the controlled decent of the negative contraction of the rep. It takes less effort and fewer muscle fibers to lower the weight than it does to raise the weight. In fact, the negative part of the rep is approximately 40-60 percent stronger than the positive part due to increased muscular friction and not working against gravity.
5) There are two ways to increase muscle fiber recruitment during the negative part of the rep: 1) increase time of tension and or 2) add more resistance. For practical reasons we suggest slowing the negative down which will in turn increase the time of tension. The negative should take between 3 - 4 seconds.
6) During the transition from one rep to the next there should be a distinct pause while keeping the targeted muscles under constant tension. It is a common mistake not to pause during the transition from negative to positive. Many clients automatically cheat by bouncing the weight off the body or weight stack in order to perform pre-stretch recoil. This produces unnecessary momentum, which reduces muscle recruitment. It can also cause soft tissue damage (trauma) to the joint.
7) Transition from one rep to the next will take practice for some clients to perfect. The goal is to stop shy of full extension of the elbow, shoulder, or knee to avoid any reduction of muscle tension. Hold in this position for a ? to 1 second then slowly start the next contraction.
8) The client must understand that the same muscle(s) are used to raise and lower the weight. Both positive and negative phases are important for maximum strength to be achieved. However, the negative phase has the potential to create greater strength and hypertrophy.
9) Constant breathing is essential for maximum results. Breathe consistently throughout the entire set. Constant oxygen transport to the brain and heart are essential. Two methods of choice: 1) breathe out or exhale, during the positive phase and breathe in or inhale, during the negative phase or 2) constantly breathe with deep even breaths.
10) It is highly recommended for all clients to use a stopwatch when first learning how to perform the "perfect rep". Time the entire set from start to finish. This will enable the client to divide the number of reps performed by the total time of tension and then figure out the average rep speed. The goal is a minimum of 6 seconds to 8 seconds per rep.
During the "perfect rep" the joint should never be traumatized at the completion of either the positive or negative phase. Full range of motion can be achieved without hyperextension or an uncontrolled "lock-out" of the joint. If muscle tension is decreased at any point it is recommended to stop short of full range of motion. In addition, if the perfect rep is performed through the full range of motion, improved flexibility can occur in the targeted muscles.
The perfect rep protocol is used during power lifting competitions across the country. It demonstrates to the judges that the client is in complete control of the weight and that the target muscles are performing the lift without excessive momentum and bouncing the weight.
The "perfect rep" facilitates 100% accountability and reliability of strength gains throughout the full range of motion. Record only the number of perfect reps completed. Do not count reps that are not perfect HIT reps or have been assisted by a spotter during the positive phase of the lift.
Quality of the Rep
The client must understand that the quality of each rep is far more important than the quantity of weight being lifted. The HIT rep focuses on the targeted muscles versus a full body lift. The average non-HIT lifter completes a full rep in approximately 1 - 2 seconds. The HIT lifter will complete a full rep in 6 - 8 seconds. The time under tension for the HIT lifter is 3 to 4 times greater and has cumulatively greater overload through the full range of motion. This produces balanced strength within the target muscle(s) that cannot be produced if the rep is using excessive momentum which creates a muscle imbalance within the targeted muscle.
To gain maximum strength and power from the HIT system the client should never sacrifice perfect form. It is all too common to watch clients focus on how much weight they can lift using their entire body, with no concerns regarding their form or the technique used to isolate the targeted muscles of the lift. A great example of this would be the way a non-HIT lifter would perform the Olympic free weight bench press (bench). It is common to find a client perfecting the art of cheating while trying to move more weight. The focus of your clients training should be to isolate the primary muscle in the movement. Allowing your clients to cheat on a lifting movement causes the workload to be moved off the primary muscle onto surrounding muscles & joints not involved in the lift. Focus of training is paramount to muscle isolated work so that the muscle you are targeting gains maximum strength through the full range of motion.
NSPA INFO
Physical Culture Books.com
Sunday, September 23, 2012
Keg Lifting 101 - By Dan Cenidoza
Originally posted on NaturalStrength.com on May 29, 2003
Keg lifting has become a weekly event for a few of us here in the suburbs of Baltimore. No matter rain or shine, we still manage to get together on the weekends for a little strongman prep. What started out as something new has become a reason in itself to look forward to the upcoming weekend. Though the focus of this article is lifting kegs, we also include other exercises such as the farmers walk, sandbag training and soon to incorporate the truck push/pull.
It began with Dinosaur Training. Until then I hadn't considered or even thought of lifting kegs or any odd objects for the purposes of gaining strength, I figured barbells would do the job. Truth be told, I didn't quite see the value in making awkward lifts, only the potential drawbacks, which could be quite dangerous. Nevertheless, we eventually gave it a try and our training has never been the same since. In probably our sixth consecutive week, we're still discovering different techniques and new ways to lift our 15.5 gallon drum. What started as clean & presses has now taken on many variations to the original intention. Each workout we're constantly improvising, trying new techniques, new lifts and new holds. In addition to having an exhaustive total body workout, we have fun!
I've outlined a few of the lifts we've developed in our training, in no particular order. The length of a persons limbs will influence how difficult the lifts are. For example, a basket squat will be much more difficult for someone with shorter arms. Don't fret however, the harder the lift is the more satisfying it will be when you master it.
Regular grip clean and press - with the keg lying on its side, simply grab the rims nearest to you and have at it. Be careful! Cleaning the keg in this position will cause the contents to slosh towards you and if not prepared, will knock you over and maybe knock you out. This is one of the more dangerous lifts and is good to have a spotter standing behind you. To be successful in cleaning the keg, and to avoid it putting a dent in your face, you need to have strong abs and strong wrists. You may find that you have to "take it to the chin" as we say. Try a continental clean first, where you bring it to you waist in one motion and to your shoulder (chin really) on a second motion.
Mixed grip clean and press - this lift is done so in a fashion that will minimize sloshing. By gripping the keg with one hand on the bottom far side rim and the other hand on the top near side rim, while the keg is on its side, this will cause the keg to be held at an angle when it is raised overhead. In this position, it is much more manageable to clean the keg as opposed to the regular grip.
Hug clean - with the keg lying on its side, stand with it in between your legs. Reach down and bear hug it. You may need to roll it back and forth a bit to get a good hold. Once you've wrapped your arms around the keg, bring your hips down, pull it close to your body and use your leg and back power to stand upright. From this position you can walk for distance or hold for time.
Mixed grip shoulder - using the mixed grip, take the keg directly to one shoulder. Repeat for the other side. You can also do squats in this position.
Basket squats - using a regular grip, deadlift the keg, squat down and rest it on your knees/legs. Carefully position your arms under the keg so it's resting on your biceps and forearms. Stand up while holding the keg in this position. Have your partner watch your form to ensure you're not rounding your low back.
Back squats - using a regular grip, press the keg overhead and briefly rest it on the top of your head. Carefully position the keg behind your head, resting it on your traps. Now squat. To make the exercise harder, lower the keg down between your shoulder blades. Use your arm and lat strength to hold the keg in place while you squat. You'll find that you're forced to keep your torso upright, as the keg will be pulling you backwards.
These are some of my favorite exercises to do with a keg. This is by no means a complete list, I have left plenty of room for you to improvise and create your own exercises to do. Lifting various objects can be a lot of fun, but it can also be very dangerous. I wouldn't recommend this to beginners, only those who have built up a solid foundation and are used to handling heavy weights. Don't expect to be able to clean a 200 pound keg just because you can clean a 200 pound barbell though. Like anything else, start light and work your way up. The important thing is to work hard and have fun. Get a couple of your buddies to come over and just have at it. The neighbors will love you for it!
Physical Culture Books.com
Read More »
Keg lifting has become a weekly event for a few of us here in the suburbs of Baltimore. No matter rain or shine, we still manage to get together on the weekends for a little strongman prep. What started out as something new has become a reason in itself to look forward to the upcoming weekend. Though the focus of this article is lifting kegs, we also include other exercises such as the farmers walk, sandbag training and soon to incorporate the truck push/pull.
It began with Dinosaur Training. Until then I hadn't considered or even thought of lifting kegs or any odd objects for the purposes of gaining strength, I figured barbells would do the job. Truth be told, I didn't quite see the value in making awkward lifts, only the potential drawbacks, which could be quite dangerous. Nevertheless, we eventually gave it a try and our training has never been the same since. In probably our sixth consecutive week, we're still discovering different techniques and new ways to lift our 15.5 gallon drum. What started as clean & presses has now taken on many variations to the original intention. Each workout we're constantly improvising, trying new techniques, new lifts and new holds. In addition to having an exhaustive total body workout, we have fun!
I've outlined a few of the lifts we've developed in our training, in no particular order. The length of a persons limbs will influence how difficult the lifts are. For example, a basket squat will be much more difficult for someone with shorter arms. Don't fret however, the harder the lift is the more satisfying it will be when you master it.
Regular grip clean and press - with the keg lying on its side, simply grab the rims nearest to you and have at it. Be careful! Cleaning the keg in this position will cause the contents to slosh towards you and if not prepared, will knock you over and maybe knock you out. This is one of the more dangerous lifts and is good to have a spotter standing behind you. To be successful in cleaning the keg, and to avoid it putting a dent in your face, you need to have strong abs and strong wrists. You may find that you have to "take it to the chin" as we say. Try a continental clean first, where you bring it to you waist in one motion and to your shoulder (chin really) on a second motion.
Mixed grip clean and press - this lift is done so in a fashion that will minimize sloshing. By gripping the keg with one hand on the bottom far side rim and the other hand on the top near side rim, while the keg is on its side, this will cause the keg to be held at an angle when it is raised overhead. In this position, it is much more manageable to clean the keg as opposed to the regular grip.
Hug clean - with the keg lying on its side, stand with it in between your legs. Reach down and bear hug it. You may need to roll it back and forth a bit to get a good hold. Once you've wrapped your arms around the keg, bring your hips down, pull it close to your body and use your leg and back power to stand upright. From this position you can walk for distance or hold for time.
Mixed grip shoulder - using the mixed grip, take the keg directly to one shoulder. Repeat for the other side. You can also do squats in this position.
Basket squats - using a regular grip, deadlift the keg, squat down and rest it on your knees/legs. Carefully position your arms under the keg so it's resting on your biceps and forearms. Stand up while holding the keg in this position. Have your partner watch your form to ensure you're not rounding your low back.
Back squats - using a regular grip, press the keg overhead and briefly rest it on the top of your head. Carefully position the keg behind your head, resting it on your traps. Now squat. To make the exercise harder, lower the keg down between your shoulder blades. Use your arm and lat strength to hold the keg in place while you squat. You'll find that you're forced to keep your torso upright, as the keg will be pulling you backwards.
These are some of my favorite exercises to do with a keg. This is by no means a complete list, I have left plenty of room for you to improvise and create your own exercises to do. Lifting various objects can be a lot of fun, but it can also be very dangerous. I wouldn't recommend this to beginners, only those who have built up a solid foundation and are used to handling heavy weights. Don't expect to be able to clean a 200 pound keg just because you can clean a 200 pound barbell though. Like anything else, start light and work your way up. The important thing is to work hard and have fun. Get a couple of your buddies to come over and just have at it. The neighbors will love you for it!
Physical Culture Books.com
Sunday, September 2, 2012
The End of an Era - Whelan Strength Training in DC
Whelan Strength Training in Washington, DC is now closed for good after 22 great years. We had our last workouts on Friday 31 August. I am moving to South Florida, (Port St Lucie & Fort Pierce area). I kept a lot of my basic equipment and will still do a part time training business from my garage. If you live in the area and would like to be a client, give me a call. My new number is (561) 283 7309.
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Tuesday, August 28, 2012
The Battle for Grip Supremacy - By Dan Cenidoza
Originally posted on NaturalStrength.com on September 13, 2003
The line up was incredible, hardy handshakes all around. Men from all over gathered in Punxsutawney, Pennsylvania to participate in what would be turn out to be a historical event in the strongman specialty division of grip sports. The prize table was loaded with everything from swords, to equipment, to autographed books and sat out front of a garage full of various shaped iron. The sun gleamed through the trees making for an incredible 75 degree Saturday afternoon in the country. The mood was set.
Besides rec. league lacrosse and games of pick-up basketball, this was my first competition. I was more anxious than nervous but with the adrenaline flowing like it was, I couldn't tell the difference. Going into the contest I knew I had little chance of winning and that was proven to me the night before when the Inch Replica was toyed with by several of the guys and nearly pressed overhead. My goal was to place in the top six.
12:00 sharp the first event begins... grippers.
To get an idea of the caliber of this contest, 9 out of the 12 competitors closed a #3 Captains of Crush gripper or higher! Awesome. Four of these men mashed the Beef Builder Elite gripper but first place went to Tommy Heslep with his tie breaking hold of 8.87 seconds. Second place was awarded to Dave Morton with 6.37 seconds, third to Rob "monkey paws" W. Vigeant with 5.42 seconds and fourth place to big Steve McGranahan. Fifth place was shared by "Napalm" Jedd Johnson and Rob "midget hands" F. Vigeant for their big efforts on the widest, hardest #3 gripper I've ever laid eyes on. Rick Walker and I both closed a single stamped #3 to bring us to the tie breaking hold with him mashing for 11.52 seconds and me barely edging him out with 13.90 seconds. (Think all #3 grippers are made the same... think again, there was a world of difference between the two that were contested.) Eighth place went to John Mannino with a PDA 387 close, ninth place shared by Canadian Jonathan McMillian and James "smitty" Smith with their filed #2 close. Tenth place went to "little big man" 16 year old Tommy Wilkins who was a hair shy of closing the #2.
10 minute rest period and on to the two-hand pinch.
At this point my adrenaline had leveled off and I felt relatively calm and focused. I was confident in my pinching strength and I knew, or I thought, I would place well. That was until big John called out 200 pounds for his first attempt! We had been talking a few minutes before and he said he'd be going for 300. I didn't believe he could do it, no way! Though he seemed confident enough, he missed his first attempt. I felt sorry for him since he wouldn't be able to lower his weight and it looked as if he was doomed for last place but it was a relief to know that he was human after all. So much for that, he pulled it on his second attempt but made too big of a jump to 227 and was done.
As for me, I played it safe. I was strategic with my attempts. I took modest jumps as I approached my previous best and slowly inched by it as I compared my weights to the other competitors. I wanted to do 1.25 pounds more than anyone I may have tied with, or lost to if I wasn't careful. I made my way to 192 pounds, 12 pounds higher than my best in training. We had two minutes for each attempt, I pinched and I pulled. It was not to be. I tried again... nothing. I remembered in training that I found I could do more when I focused my eyes as well as my attention on my hands. Up it went. I topped out at 192 with the crease of my thumb chaffed and hurting. 197 was not to be. I placed fifth behind Monkey Paws (212), Big Steve and Tommy (207), Midget hands (198.25), John and Napalm (197). Rick and Dave (177) shared 7th, Jonathan (172) at 8th, the little big man (132) at 9th and smitty (127) bringing us in at 10th.
10 minutes rest until thick dumbbell deadlifts.
By now I was dragging ass. It wasn't that I was fatigued, but the pinching had lasted what seemed like forever. Some of the guys had about 7 attempts before bowing out. The adrenaline had came and went and I was in withdrawal. A cup of green tea did me good before the next event. Maybe a little too good. I was rearing to go now. I had tried the bell out the night before and the handle felt smaller than the one I had been using in training. I guesstimated my handle at 2.5 inches of duct tape wrapping, this one felt like 2.3 but Rick assured us it was 2.5 inches in diameter. The handle definitely wasn't as slick as the duct tape, I figured I would do really good this time around.
I started modestly at 110. Cake, didn't even need chalk. Same thing with 120 and 130, which was my previous best in training. 140 went up just as easy and I confidently called for 150 for my next attempt. Big difference, big mistake. I let myself get a little too cocky, a little too confident and I just couldn't get that bell up. I gave it everything I had and I lost a nice chunk of skin off my thumb in the process. I placed 8th. Rob W. pulled 180, Big Steve got 165, Dave at 160, Jedd with 157.5, Tommy at 155, John had 150, Rick with 147.5, Rob F. shared 8th place with me at 140, Jonathan got 130, James 120 and little big man topped out at 90.
Things were not looking good for me at this point. The next event was nail bending, not my forte. Where most of the events big hands are an advantage, in nail bending you lose leverage. I knew I wouldn't place well in this event, I hadn't been training properly and I just plain suck at bending!
10 minutes rest and on we go.
I started off with the easiest nail available, the Ironmind white nail. Yes, it was easy. The green was a walk in the park as well. Next in line was the yellow nail, which I've never got past 30 degrees in training. Today was different, I gave it all I had it yielded to my will. You might not think a half an inch would make a big difference but the 6.5-inch yellow stopped me dead in my tracks. I gave it all I had and I was pretty sure I injured my wrists in the process. As I awaited my next attempt, I paid close attention to the style the other competitors were using to bend. I had never seen the technique that the others were using but everyone seemed to be using it. With the nail held high and strait up, they were using the strength of their opposite lat to pull the nail down away from themselves as they rotated their palm down. It made sense and when I tried it the 6.5-inch yellow that defeated me moments before, this time it gave.
For my next attempt all I had wanted to do was move up another place. Jed had failed at a 6.25 and I figured if I could "U" that one I'd edge him out. For a full two minutes I summoned every bit of intensity I could muster. Veins were popping, I was sweating profusely and screaming with effort and agony from the nail digging into my hands. The end result, 30 degrees maybe. Didn't matter much anyway because Jedd went on to bend 5.75" blue... and that only earned him eighth place! There was some serious bending going on! Big Steve put a hurtin' on the red nail, about 115 degrees! Rob F. bent a 4.5 blue, Tommy a 4.75", Rob W. got 90 degrees on the same, John made a "U" out of a 5 incher just barely beating Dave and Rick by a few degrees. Smitty, who has never successfully bent a nail before, slammed a 6 inch yellow nail and a blue nail! True, they're exactly the same, but the fact remains, he did it twice! Incredible! I was awarded 10th place with Jonathan taking 11th with a yellow and little big man taking 12th with a 4.5" green!
The final event was the farmers hold for time, 310 an arm and I was in eighth place, things were not looking good for me. I didn't worry, I was confident. I only had a few sessions to train the hold, but I felt I had accomplished much in my preparations. I needed to come in first... I was going to come in first! As everyone warmed up I paced back and forth asking the Lord to give me strength. I took a pull or two off the ground to prepare myself... I was so pumped! Rick had told us all he planned on winning this event and that he was shooting for 2 minutes. He saw me pacing and asked what I was going for. I told him 2:05. We chuckled for a second and I went back to my pacing.
During this time 7 guys had went before me. Big Steve held the lead with 37.40 seconds barely beating out Rob W. by .04 of a second!! This actually made the difference of first and second place overall! Tommy H. held for 5.10 seconds, and Rob F. who doesn't even train anything but his grip got 26.16 seconds! Dave held 28.00 seconds his first time touching this much weight barely losing to Jedd with 28.20. John had it for 26.16 seconds and I was up! I was so ready!!!
Approaching the weight I noticed that my fiancée wasn't around. I paced a little longer but I was starting to hold things up. I asked Jedd to find her for me, I didn't want her miss my last performance, which would turn out to be my best, and she confirmed later that she would have been upset if she missed it. Her and Jedd came around the corner and I stepped to the platform.
The weight was rested on cinder blocks so I didn't have far to pull. I was given the option of having it handed to me but I neglected. I asked the timekeeper to give me the time at 30 seconds and every 10 afterwards. I had high hopes on this one. I started my pull and began my hold. The weight felt good. I positioned myself in the hunchback and calmly held on. I don't remember all that went through my mind in what seemed like an eternity, all I recall is thinking WIN! Thirty seconds went by like nothing and then all of a sudden, it got heavy... real heavy. I began to strain. I felt my face contort and my neck begin to bulge. My eyes were shaking when the timekeeper finally called 40 seconds. I had to go longer! Everyone was cheering and yelling, yet everything seemed so quiet. My hands hurt and my arms felt like they were beginning to rip off. I managed another 3.06 seconds before I finally gave. What a relief it was putting that weight down and realizing that I had taken the lead. It was great, and I thanked God.
Next up was Rick, this was to be his event and though I wanted him to do well, I surely didn't want him to beat me. I walked back and forth in the outskirts as I was catching my breath. I heard the timekeeper call out 30 seconds, he still looked strong. I took my eyes away for a moment when I heard the weight come crashing to the ground. Total time: 38.58 seconds... I had retained the lead and beat Rick by 5 seconds! I was so happy! I glanced over the scorecard to see where that put me and I was one point away for being tied for 6th place with Jedd.
By this time Jonathan was well into his hold. He had been one that doubted his ability on this event but was going on strong! I realized if he placed above Jedd that would bump him down a point, tying us for sixth place! I ran over and started screaming at him to hold! I don't think he needed my encouragement because he stood there smiling, shaking his head up and down, grunting "yeah" with a cherry colored face. Would you believe it, the Canadian wonder, who at first was unsure of himself held on to 620 pounds for 32.94 seconds, eh! That was good enough to rob Jedd of a point!
After smitty and the little big man totaled 3.10 seconds and the event was finally over, I still paced back and forth, as pumped and as excited as ever. The night was not over, not even close. Rick had cash prizes for anyone who could deadlift the blob or clean and press the inch. The same held for a #4 close or a "U" of the red nail. I had little chance of any except for the blob and even though I had lifted it the night before, today's events proved to be take enough out of me to make all efforts futile.
Everyone moved to the garage for the awards. The keg was tapped and the pig stuffed with sour kraut and kielbasa slowly began to vanish. Final standings were:
1st place: Steve McGranahan with 23 points 2nd place: Robert W. Vigeant with 22 points. 3rd place: Tommy Heslep with 17 points 4th place: Dave Morton with 11 points 5th Place: Robert F. Vigeant with 11 points 6th place: Dan Cenidoza with 9 points 7th place: Jedd Johnson with 9 points 8th place: Rick Walker with 6 points 9th place: John Mannino with 6 points 10th place: Jonathan McMillan with 2 points 11th place: James Smith 0 points 12th place: Tommy Wilkins 0 points
We hung out in the garage until past midnight doing various feats of strength. I'm not sure if I had more fun competing or playing around in the garage. Big Steve broke wrenches and horseshoes and bent 100 penny nails into various shapes. 'Monkey Paws' did one handed chins while holding a 37.5lb blob by the face! Midget hands jumped from a bench and caught the rafters for some chins. Guys were lifting 120lb anvils by the horn, two at a time. Sledge hammers were levered and 4 inch thickbars were toyed with overhead. It was the perfect ending for a perfect day. Thanks to all those who were a part of it!
Physical Culture Books.com
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The line up was incredible, hardy handshakes all around. Men from all over gathered in Punxsutawney, Pennsylvania to participate in what would be turn out to be a historical event in the strongman specialty division of grip sports. The prize table was loaded with everything from swords, to equipment, to autographed books and sat out front of a garage full of various shaped iron. The sun gleamed through the trees making for an incredible 75 degree Saturday afternoon in the country. The mood was set.
Besides rec. league lacrosse and games of pick-up basketball, this was my first competition. I was more anxious than nervous but with the adrenaline flowing like it was, I couldn't tell the difference. Going into the contest I knew I had little chance of winning and that was proven to me the night before when the Inch Replica was toyed with by several of the guys and nearly pressed overhead. My goal was to place in the top six.
12:00 sharp the first event begins... grippers.
To get an idea of the caliber of this contest, 9 out of the 12 competitors closed a #3 Captains of Crush gripper or higher! Awesome. Four of these men mashed the Beef Builder Elite gripper but first place went to Tommy Heslep with his tie breaking hold of 8.87 seconds. Second place was awarded to Dave Morton with 6.37 seconds, third to Rob "monkey paws" W. Vigeant with 5.42 seconds and fourth place to big Steve McGranahan. Fifth place was shared by "Napalm" Jedd Johnson and Rob "midget hands" F. Vigeant for their big efforts on the widest, hardest #3 gripper I've ever laid eyes on. Rick Walker and I both closed a single stamped #3 to bring us to the tie breaking hold with him mashing for 11.52 seconds and me barely edging him out with 13.90 seconds. (Think all #3 grippers are made the same... think again, there was a world of difference between the two that were contested.) Eighth place went to John Mannino with a PDA 387 close, ninth place shared by Canadian Jonathan McMillian and James "smitty" Smith with their filed #2 close. Tenth place went to "little big man" 16 year old Tommy Wilkins who was a hair shy of closing the #2.
10 minute rest period and on to the two-hand pinch.
At this point my adrenaline had leveled off and I felt relatively calm and focused. I was confident in my pinching strength and I knew, or I thought, I would place well. That was until big John called out 200 pounds for his first attempt! We had been talking a few minutes before and he said he'd be going for 300. I didn't believe he could do it, no way! Though he seemed confident enough, he missed his first attempt. I felt sorry for him since he wouldn't be able to lower his weight and it looked as if he was doomed for last place but it was a relief to know that he was human after all. So much for that, he pulled it on his second attempt but made too big of a jump to 227 and was done.
As for me, I played it safe. I was strategic with my attempts. I took modest jumps as I approached my previous best and slowly inched by it as I compared my weights to the other competitors. I wanted to do 1.25 pounds more than anyone I may have tied with, or lost to if I wasn't careful. I made my way to 192 pounds, 12 pounds higher than my best in training. We had two minutes for each attempt, I pinched and I pulled. It was not to be. I tried again... nothing. I remembered in training that I found I could do more when I focused my eyes as well as my attention on my hands. Up it went. I topped out at 192 with the crease of my thumb chaffed and hurting. 197 was not to be. I placed fifth behind Monkey Paws (212), Big Steve and Tommy (207), Midget hands (198.25), John and Napalm (197). Rick and Dave (177) shared 7th, Jonathan (172) at 8th, the little big man (132) at 9th and smitty (127) bringing us in at 10th.
10 minutes rest until thick dumbbell deadlifts.
By now I was dragging ass. It wasn't that I was fatigued, but the pinching had lasted what seemed like forever. Some of the guys had about 7 attempts before bowing out. The adrenaline had came and went and I was in withdrawal. A cup of green tea did me good before the next event. Maybe a little too good. I was rearing to go now. I had tried the bell out the night before and the handle felt smaller than the one I had been using in training. I guesstimated my handle at 2.5 inches of duct tape wrapping, this one felt like 2.3 but Rick assured us it was 2.5 inches in diameter. The handle definitely wasn't as slick as the duct tape, I figured I would do really good this time around.
I started modestly at 110. Cake, didn't even need chalk. Same thing with 120 and 130, which was my previous best in training. 140 went up just as easy and I confidently called for 150 for my next attempt. Big difference, big mistake. I let myself get a little too cocky, a little too confident and I just couldn't get that bell up. I gave it everything I had and I lost a nice chunk of skin off my thumb in the process. I placed 8th. Rob W. pulled 180, Big Steve got 165, Dave at 160, Jedd with 157.5, Tommy at 155, John had 150, Rick with 147.5, Rob F. shared 8th place with me at 140, Jonathan got 130, James 120 and little big man topped out at 90.
Things were not looking good for me at this point. The next event was nail bending, not my forte. Where most of the events big hands are an advantage, in nail bending you lose leverage. I knew I wouldn't place well in this event, I hadn't been training properly and I just plain suck at bending!
10 minutes rest and on we go.
I started off with the easiest nail available, the Ironmind white nail. Yes, it was easy. The green was a walk in the park as well. Next in line was the yellow nail, which I've never got past 30 degrees in training. Today was different, I gave it all I had it yielded to my will. You might not think a half an inch would make a big difference but the 6.5-inch yellow stopped me dead in my tracks. I gave it all I had and I was pretty sure I injured my wrists in the process. As I awaited my next attempt, I paid close attention to the style the other competitors were using to bend. I had never seen the technique that the others were using but everyone seemed to be using it. With the nail held high and strait up, they were using the strength of their opposite lat to pull the nail down away from themselves as they rotated their palm down. It made sense and when I tried it the 6.5-inch yellow that defeated me moments before, this time it gave.
For my next attempt all I had wanted to do was move up another place. Jed had failed at a 6.25 and I figured if I could "U" that one I'd edge him out. For a full two minutes I summoned every bit of intensity I could muster. Veins were popping, I was sweating profusely and screaming with effort and agony from the nail digging into my hands. The end result, 30 degrees maybe. Didn't matter much anyway because Jedd went on to bend 5.75" blue... and that only earned him eighth place! There was some serious bending going on! Big Steve put a hurtin' on the red nail, about 115 degrees! Rob F. bent a 4.5 blue, Tommy a 4.75", Rob W. got 90 degrees on the same, John made a "U" out of a 5 incher just barely beating Dave and Rick by a few degrees. Smitty, who has never successfully bent a nail before, slammed a 6 inch yellow nail and a blue nail! True, they're exactly the same, but the fact remains, he did it twice! Incredible! I was awarded 10th place with Jonathan taking 11th with a yellow and little big man taking 12th with a 4.5" green!
The final event was the farmers hold for time, 310 an arm and I was in eighth place, things were not looking good for me. I didn't worry, I was confident. I only had a few sessions to train the hold, but I felt I had accomplished much in my preparations. I needed to come in first... I was going to come in first! As everyone warmed up I paced back and forth asking the Lord to give me strength. I took a pull or two off the ground to prepare myself... I was so pumped! Rick had told us all he planned on winning this event and that he was shooting for 2 minutes. He saw me pacing and asked what I was going for. I told him 2:05. We chuckled for a second and I went back to my pacing.
During this time 7 guys had went before me. Big Steve held the lead with 37.40 seconds barely beating out Rob W. by .04 of a second!! This actually made the difference of first and second place overall! Tommy H. held for 5.10 seconds, and Rob F. who doesn't even train anything but his grip got 26.16 seconds! Dave held 28.00 seconds his first time touching this much weight barely losing to Jedd with 28.20. John had it for 26.16 seconds and I was up! I was so ready!!!
Approaching the weight I noticed that my fiancée wasn't around. I paced a little longer but I was starting to hold things up. I asked Jedd to find her for me, I didn't want her miss my last performance, which would turn out to be my best, and she confirmed later that she would have been upset if she missed it. Her and Jedd came around the corner and I stepped to the platform.
The weight was rested on cinder blocks so I didn't have far to pull. I was given the option of having it handed to me but I neglected. I asked the timekeeper to give me the time at 30 seconds and every 10 afterwards. I had high hopes on this one. I started my pull and began my hold. The weight felt good. I positioned myself in the hunchback and calmly held on. I don't remember all that went through my mind in what seemed like an eternity, all I recall is thinking WIN! Thirty seconds went by like nothing and then all of a sudden, it got heavy... real heavy. I began to strain. I felt my face contort and my neck begin to bulge. My eyes were shaking when the timekeeper finally called 40 seconds. I had to go longer! Everyone was cheering and yelling, yet everything seemed so quiet. My hands hurt and my arms felt like they were beginning to rip off. I managed another 3.06 seconds before I finally gave. What a relief it was putting that weight down and realizing that I had taken the lead. It was great, and I thanked God.
Next up was Rick, this was to be his event and though I wanted him to do well, I surely didn't want him to beat me. I walked back and forth in the outskirts as I was catching my breath. I heard the timekeeper call out 30 seconds, he still looked strong. I took my eyes away for a moment when I heard the weight come crashing to the ground. Total time: 38.58 seconds... I had retained the lead and beat Rick by 5 seconds! I was so happy! I glanced over the scorecard to see where that put me and I was one point away for being tied for 6th place with Jedd.
By this time Jonathan was well into his hold. He had been one that doubted his ability on this event but was going on strong! I realized if he placed above Jedd that would bump him down a point, tying us for sixth place! I ran over and started screaming at him to hold! I don't think he needed my encouragement because he stood there smiling, shaking his head up and down, grunting "yeah" with a cherry colored face. Would you believe it, the Canadian wonder, who at first was unsure of himself held on to 620 pounds for 32.94 seconds, eh! That was good enough to rob Jedd of a point!
After smitty and the little big man totaled 3.10 seconds and the event was finally over, I still paced back and forth, as pumped and as excited as ever. The night was not over, not even close. Rick had cash prizes for anyone who could deadlift the blob or clean and press the inch. The same held for a #4 close or a "U" of the red nail. I had little chance of any except for the blob and even though I had lifted it the night before, today's events proved to be take enough out of me to make all efforts futile.
Everyone moved to the garage for the awards. The keg was tapped and the pig stuffed with sour kraut and kielbasa slowly began to vanish. Final standings were:
1st place: Steve McGranahan with 23 points 2nd place: Robert W. Vigeant with 22 points. 3rd place: Tommy Heslep with 17 points 4th place: Dave Morton with 11 points 5th Place: Robert F. Vigeant with 11 points 6th place: Dan Cenidoza with 9 points 7th place: Jedd Johnson with 9 points 8th place: Rick Walker with 6 points 9th place: John Mannino with 6 points 10th place: Jonathan McMillan with 2 points 11th place: James Smith 0 points 12th place: Tommy Wilkins 0 points
We hung out in the garage until past midnight doing various feats of strength. I'm not sure if I had more fun competing or playing around in the garage. Big Steve broke wrenches and horseshoes and bent 100 penny nails into various shapes. 'Monkey Paws' did one handed chins while holding a 37.5lb blob by the face! Midget hands jumped from a bench and caught the rafters for some chins. Guys were lifting 120lb anvils by the horn, two at a time. Sledge hammers were levered and 4 inch thickbars were toyed with overhead. It was the perfect ending for a perfect day. Thanks to all those who were a part of it!
Physical Culture Books.com
Sunday, August 19, 2012
Something to Remember - By Tom Edwards
Originally posted on NaturalStrength.com on January 1, 2004
With so much written-material available, both in print and over the net, on range of motion, locking-out, holding each rep at the top if pressing, pausing between reps, and changing exercises to make them harder, amongst other things, you would think they are topics worth discussing in exhausting detail. The truth is, they are not.
Once you can master safe training, and work hard at each set so that you can effectively train each muscle group, without taking liberties, and pain-free, you can train that way for years. One does not need to concentrate on locking out at the top of a dumbbell shoulder press if that causes the individual harm. One hardly needs to squad at a level below what is comfortable, and to do so in order to make the exercise harder, is foolish and silly. If you can squat effectively by going down to parallel, and are able to progress by continuing that stance, in complete safety, why change things? Neither should you concentrate overly on pausing for any longer than a couple of seconds in between reps unless this is your consistent training style. Getting bigger and stronger in the vital exercises means getting everything consistent, and progressing in much the same way you did as a beginner.
Introducing a cable fly just to pump the chest muscles after your bench presses will only waste time and cut into your recovery. I know, as I have done it, and so have many fellow trainees. With so much incorrect and even dangerous training advice abound in the glossy magazines, it isn't easy to keep focus on what really is important when you step into the gym. The very few things that are not important to you in 2004 where the very same things that were not of any use to you at all in 2003, 2002 or any year before that. That's why when I hear of fellow gym trainees talk of advancing in the New Year by changing and chopping exercises, introducing new techniques, new supplements, more training days, trying new machines, and so on, it leads me to believe that by the time 2004 comes to and end, they'll be as frustrated and weak in their training as they are now. In hindsight, I don't think I have learned anything new in 2003 with regards how to train effectively. What I have observed is that despite claims of any advances from the mainstream training hoopla with regards new supplementation, better training methods and new exercises, the hype-free, infrequent and progressive way is best. Few exercises, worked as intensely as is humanly possible, alongside plenty of rest and good food in between, is best.
Get your priorities right in 2004 by making this the best year yet for improving your physique and getting bigger and stronger muscles, and a healthier heart. This means sticking to the big compound exercises that are hard to do, eating well and frequently, resting just as well, whilst delivering what is required in the gym. You may not need to change any exercise the entire year, as long as you are consistent and safe with your form and can progress with it, which of course is always possible. More than anything, enjoy your training and remember what a great privilege it is to be able to work hard, for your results. Exercise, health and strength is a passion that comes from within.
Physical Culture Books.com
Read More »
With so much written-material available, both in print and over the net, on range of motion, locking-out, holding each rep at the top if pressing, pausing between reps, and changing exercises to make them harder, amongst other things, you would think they are topics worth discussing in exhausting detail. The truth is, they are not.
Once you can master safe training, and work hard at each set so that you can effectively train each muscle group, without taking liberties, and pain-free, you can train that way for years. One does not need to concentrate on locking out at the top of a dumbbell shoulder press if that causes the individual harm. One hardly needs to squad at a level below what is comfortable, and to do so in order to make the exercise harder, is foolish and silly. If you can squat effectively by going down to parallel, and are able to progress by continuing that stance, in complete safety, why change things? Neither should you concentrate overly on pausing for any longer than a couple of seconds in between reps unless this is your consistent training style. Getting bigger and stronger in the vital exercises means getting everything consistent, and progressing in much the same way you did as a beginner.
Introducing a cable fly just to pump the chest muscles after your bench presses will only waste time and cut into your recovery. I know, as I have done it, and so have many fellow trainees. With so much incorrect and even dangerous training advice abound in the glossy magazines, it isn't easy to keep focus on what really is important when you step into the gym. The very few things that are not important to you in 2004 where the very same things that were not of any use to you at all in 2003, 2002 or any year before that. That's why when I hear of fellow gym trainees talk of advancing in the New Year by changing and chopping exercises, introducing new techniques, new supplements, more training days, trying new machines, and so on, it leads me to believe that by the time 2004 comes to and end, they'll be as frustrated and weak in their training as they are now. In hindsight, I don't think I have learned anything new in 2003 with regards how to train effectively. What I have observed is that despite claims of any advances from the mainstream training hoopla with regards new supplementation, better training methods and new exercises, the hype-free, infrequent and progressive way is best. Few exercises, worked as intensely as is humanly possible, alongside plenty of rest and good food in between, is best.
Get your priorities right in 2004 by making this the best year yet for improving your physique and getting bigger and stronger muscles, and a healthier heart. This means sticking to the big compound exercises that are hard to do, eating well and frequently, resting just as well, whilst delivering what is required in the gym. You may not need to change any exercise the entire year, as long as you are consistent and safe with your form and can progress with it, which of course is always possible. More than anything, enjoy your training and remember what a great privilege it is to be able to work hard, for your results. Exercise, health and strength is a passion that comes from within.
Physical Culture Books.com
Friday, August 17, 2012
Tuesday, August 14, 2012
DEADLIFT: NO EXCUSES! - By Alfred Page
Like many trainees, I began strength training in the 'conventional' manner, recieving all or most of my instruction through the media hype magazines. I was very niaive to say the least and made some serious training errors like multiple exercises, poor form and silly 'no-carb' diets. I have trained with abbreviated methods now for over a year. I train less but harder, sleep more and eat a lot more good food instead of too many needless supplements. As a result I 'GROW MORE'.
However I feel far and away my biggest mistake was not training the Deadlift seriously and progressively. Previously I had convinced myself the exercise wasn't for me because it hurt my back and knees where i have slight limitations. In fact the honest truth was that I was using poor form and the exercise was just too damn hard! I wanted an excuse! After careful observation of my body and progression and lengthy study of hardgainer texts and 'NaturalStrength.com' related materials I began to seriously train the Deadlift. After four months of serious application and hard work (using now correct form) I have progressed in both size and strength. I can confidently state that in order to progress in muscle and might one must use (health permitting) the major lower body exercises. Avoiding these exercises is pitiful if you are not restricted by health issues. My 'weak mindedness' kept me trapped in a weak body. I use the 'Trap Bar' deadlift due to genuine structural limitations. The exercise is by no means 'easier' as it incorporates the same musculature of both the squat and deadlift simultaneously and I think it is excellent. Currently I train upper body (weighted Dips, OverHead barbell press, chins) on wednesday and lower body (TrapBar deadlift,a partial modified straddle lift and crunches) on Saturdays. I do 2x8 reps each and add the 'breathing pull-over' after deadlifts. My long term goals by the age of 25 are Deadlift 400 lbs x 1, Dip + 100 lbs x 6, Bench 300 lbs x 1 and Overhead press bodyweight x 1. I am a way off but averaging 0.5kg closer per week or two.
Important Reminder
Always use impeccably good form and correct technique. If deadlifting for the first time, use only the bar until you master the technique, then add weight slowly. Here is a brief outline of good form: 1. Back straight, arms straight, feet shoulder-width apart facing forward. 2. Keeping the shoulders back, breathe in and bend at the knees first followed by the hips (feel the weight through the heels). 3. Shrug the shoulders vertically against the bar, squeeze slowly off the ground pushing with the legs (through the heels) and pulling with the back. 4. While ascending, keep the shoulders pulled back, breathe out and imagine pushing your heels through the floor.
NOTE: Keep the back flat throughout - not arched or rounded. For more in-depth information on deadlifting form, check-out 'The Insider's Tell All Handbook on Weight Training Technique' by Stuart McRobert at CS Publishing. Better still, get instruction from a professional strength coach or expert.
Physical Culture Books.com
Read More »
However I feel far and away my biggest mistake was not training the Deadlift seriously and progressively. Previously I had convinced myself the exercise wasn't for me because it hurt my back and knees where i have slight limitations. In fact the honest truth was that I was using poor form and the exercise was just too damn hard! I wanted an excuse! After careful observation of my body and progression and lengthy study of hardgainer texts and 'NaturalStrength.com' related materials I began to seriously train the Deadlift. After four months of serious application and hard work (using now correct form) I have progressed in both size and strength. I can confidently state that in order to progress in muscle and might one must use (health permitting) the major lower body exercises. Avoiding these exercises is pitiful if you are not restricted by health issues. My 'weak mindedness' kept me trapped in a weak body. I use the 'Trap Bar' deadlift due to genuine structural limitations. The exercise is by no means 'easier' as it incorporates the same musculature of both the squat and deadlift simultaneously and I think it is excellent. Currently I train upper body (weighted Dips, OverHead barbell press, chins) on wednesday and lower body (TrapBar deadlift,a partial modified straddle lift and crunches) on Saturdays. I do 2x8 reps each and add the 'breathing pull-over' after deadlifts. My long term goals by the age of 25 are Deadlift 400 lbs x 1, Dip + 100 lbs x 6, Bench 300 lbs x 1 and Overhead press bodyweight x 1. I am a way off but averaging 0.5kg closer per week or two.
Important Reminder
Always use impeccably good form and correct technique. If deadlifting for the first time, use only the bar until you master the technique, then add weight slowly. Here is a brief outline of good form: 1. Back straight, arms straight, feet shoulder-width apart facing forward. 2. Keeping the shoulders back, breathe in and bend at the knees first followed by the hips (feel the weight through the heels). 3. Shrug the shoulders vertically against the bar, squeeze slowly off the ground pushing with the legs (through the heels) and pulling with the back. 4. While ascending, keep the shoulders pulled back, breathe out and imagine pushing your heels through the floor.
NOTE: Keep the back flat throughout - not arched or rounded. For more in-depth information on deadlifting form, check-out 'The Insider's Tell All Handbook on Weight Training Technique' by Stuart McRobert at CS Publishing. Better still, get instruction from a professional strength coach or expert.
Physical Culture Books.com
Thursday, August 9, 2012
The Parallel Bar Dip - By Alfred Page
The Dip is a hugely productive exercise. As an upper-body exercise and in particular a 'chest' exercise, it is often overlooked in program design in favour of the more common 'Bench Press'. The Bench Press is a productive exercise, but a fixation can often develop. This is usually geared around the infamous question- ''How much do you Bench?''. Trainees can then become obssessed about increasing their poundages, disregarding good form, (so they can answer and gain more respect.) When were you last asked- ''How much can you Dip?''. The Dip is performed on parallel bars, by holding the body upright on locked arms (feet suspended in the air), then lowering and raising the body by bending at the elbows. It incorporates a wide range of musculature including the pectorals, triceps, deltoids and, unlike the Bench, requires a good deal of back strength aswell. Like Chins, the Dip is not simply a 'bodyweight' exercise. It should be performed progressively. In this fashion, a belt with a length a chain-link attatched is used. The chain-link is fed through the centre of weight plates and is then hung around the waist, hanging between the legs. This provides additional resistance to the trainee's body-weight.
Rates of Progression
To begin with, if you cannot perform repetitions using only bodyweight, then perform negatives. Work up until you can perform 2-3 sets of 8+ reps, using bodyweight and in good form. Then add small increments as often as possible. Set goals of bodyweight+10lbs, then +15lbs, 20lbs and so on. Marvin Eder was a lengendary strength trainee during the 1950's and 60's. In 1953, 200lbs bodyweight, he was credited with a 435lbs Dip. Thats a total of 635lbs! Eder was not genetically typical and these poundages are unrealistic for most trainees. Still, if you progress to bodyweight+100lbs, you will be astounded with the gains you make. For genetically typical trainees a really outstanding achievement would be bodyweight+'150lbs'. If you have stagnated with the bench press or never seriously trained the Dip before, then add it to you're current program as a chest exercise. It truely is an excellent exercise. Just look at the muscular development of Gymnasts who perform work or compete on the Parallel bars or Pommel Horse. These athletes spend hours training in a position similar to the Dip. Although any exercise done in poor form is potentially harmful, with the Dip you have the added safety incentive of not being underneath a loaded barbell, as you would in the Bench or Overhead Press.
Summary of correct Form:
1. Choose bars which are approximately 22" apart. Depending on preferance or size etc you may prefer slightly wider bars. 2. Position yourself on bars with arms locked out and 'knuckles out' grip. 3. Bend the legs. Keep the elbows in the same plain as the wrists. Inhale. 4.Keep the chest out and the shoulders pulled back. 5. Lower to a comfortable position. Distribute stress over all of the involved musculature. DO NOT overstretch. 6. Press up and exhale. 7. Pause at the top on locked arms, do not let the shoulders slump. Repeat. Caution! Do not over stretch or descend too far into the bottom position. This will wreak havov on the joints, shoulder external rotators and solar plexus. Never descend on a deflated chest and always remember to keep elbows in the same plain as the wrists- NOT flared out to the sides. If you currently suffer from shoulder problems or have in the past, consult a physician or knowledgable strength coach before performing the dip. Reminder As with all exercises- correct form and technique should always take priority over poundages. If an exercise isn't done in good form it doesn't matter how much weight you use. Dipping with only bodyweight in good form, is far more impressive than dipping with additional poundage but descending only 3" and with flared elbows!
Physical Culture Books.com
Read More »
Rates of Progression
To begin with, if you cannot perform repetitions using only bodyweight, then perform negatives. Work up until you can perform 2-3 sets of 8+ reps, using bodyweight and in good form. Then add small increments as often as possible. Set goals of bodyweight+10lbs, then +15lbs, 20lbs and so on. Marvin Eder was a lengendary strength trainee during the 1950's and 60's. In 1953, 200lbs bodyweight, he was credited with a 435lbs Dip. Thats a total of 635lbs! Eder was not genetically typical and these poundages are unrealistic for most trainees. Still, if you progress to bodyweight+100lbs, you will be astounded with the gains you make. For genetically typical trainees a really outstanding achievement would be bodyweight+'150lbs'. If you have stagnated with the bench press or never seriously trained the Dip before, then add it to you're current program as a chest exercise. It truely is an excellent exercise. Just look at the muscular development of Gymnasts who perform work or compete on the Parallel bars or Pommel Horse. These athletes spend hours training in a position similar to the Dip. Although any exercise done in poor form is potentially harmful, with the Dip you have the added safety incentive of not being underneath a loaded barbell, as you would in the Bench or Overhead Press.
Summary of correct Form:
1. Choose bars which are approximately 22" apart. Depending on preferance or size etc you may prefer slightly wider bars. 2. Position yourself on bars with arms locked out and 'knuckles out' grip. 3. Bend the legs. Keep the elbows in the same plain as the wrists. Inhale. 4.Keep the chest out and the shoulders pulled back. 5. Lower to a comfortable position. Distribute stress over all of the involved musculature. DO NOT overstretch. 6. Press up and exhale. 7. Pause at the top on locked arms, do not let the shoulders slump. Repeat. Caution! Do not over stretch or descend too far into the bottom position. This will wreak havov on the joints, shoulder external rotators and solar plexus. Never descend on a deflated chest and always remember to keep elbows in the same plain as the wrists- NOT flared out to the sides. If you currently suffer from shoulder problems or have in the past, consult a physician or knowledgable strength coach before performing the dip. Reminder As with all exercises- correct form and technique should always take priority over poundages. If an exercise isn't done in good form it doesn't matter how much weight you use. Dipping with only bodyweight in good form, is far more impressive than dipping with additional poundage but descending only 3" and with flared elbows!
Physical Culture Books.com
What inroad are you traveling? - By Ron Sowers
Originally posted on NaturalStrength.com on March 25, 2004
I would like to discuss some issues, issues that when considered might very well explain points such as strength and size gains, and their relationships.
The title "What inroad are you traveling?" is in reference to WHICH of the body's systems are being stressed during a workout or even a particular set during a workout.
We know from the G.A.S. theory, that our bodies adapt to the stress applied to them, and they adapt in a specific manner. If we train for endurance, the systems in the body that are stressed during that training will supercompensate and we will benefit by those increases in the form of more endurance. We also know that if we train for strength, the systems that are involved in strength will supercompenstate and we will benefit by those increases in the form of more strength. What I want to speak of, are more specific parts of our training.
Training to failure -Was it really muscular failure?
We speak of "muscular failure" all the time. But if we really analyze some of our sets that are taken to failure, we will notice that is wasn't the muscles that were the weak link. It's very hard to perform deadlifts to "muscular failure". Cardio failure... yes, volitional failure... yes, but to continue the exercise until the muscles have failed is almost, if not completely, impossible. It's easy to do a one arm dumbbell curl to failure, our cardiovascular system can easily handle the effort, as can our CNS. Thus we are able to push the exercise until the biceps fail.However, when performing one of the big compound exercises, such as deadlifts or even squats, it's more likely that WE failed, as in our mind or CNS, or even our cardiorespitory systems, rather than the muscles.
What does this mean then?
Going back to the G.A.S. model, we can logically say that the systems stressed the most, will be the ones stimulated the most. So these systems will be the ones that will supercompensate the most. (given proper recovery measures)
MOST IMPORTANT POINT ON THIS:
This could explain strength without size: If one is adding reps to their squats and is not adding size, obviously the strength of the muscle fibers was not the weak link. Something else must have been. It could be that the CNS is not adapted to putting out that level of effort. A big exercise takes a lot of output in the form of neural transmitters and electrical current from the nervous system. It may have to adapt to increase it's output. Our cardio might be the lacking system, in which case, it will have to increase. I think this is very important! Knowing that the systems that are stressed the most, must also be stimulated the most, we can logically extrapolate that IF we are increasing in strength, and not size, then SOMETHING beside the muscle fibers MUST be what is increasing! Also, this could also explain strength before size: If a different system, other than the muscle fibers is the weak link, then this system would have to increase to a level where the muscles themselves would now be the weak link, then and ONLY then could we expect to see hypertrophic gains. When this other system, whether it be the mind (learning to train hard and bear the pain), the CNS (being able to actually fire the muscles intensely enough) or the cardio (being fit enough to endure the metabolic by-products) has finally adapted enough, then the entire individual is now capable of putting enough stress on the muscles that they must now supercompensate.
Specific training requirements.
We also must consider that HOW we train can also determine which system is receiving the most inroad or stress. If one trains with very low reps, explosive output, all the mainstays of power lifting, the system receiving the most stress will be the CNS and PNS. The weak link, so to speak, will be how many fibers and how quickly those fibers can be recruited.
On the other side of the coin, if we train with super high reps, the cardio systems will be the ones stressed the most as the length of the set will be determined by how efficient the body is at clearing waste products and restoring energy substrates.
Now also, even though one system is the most stressed, that does not mean other systems are not stressed at all. As we know, even training with low reps or super high reps, the muscles do get SOME stimulation, they are just not the one stressed the most, or in the best way for hypertrophy.
What can we do?
1) We need to train in a known way that causes the muscles to be the weak link. They must endure the most torture (so to speak) rather than the nervous system or the cardio systems.
2) We also might HAVE TO endure the time it takes for these other systems to come up to par, so that we CAN train our muscles hard enough to illicite an adaptation.
3) And, (this one we all know too well) We need to supply the muscles with proper substrates and rest.
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I would like to discuss some issues, issues that when considered might very well explain points such as strength and size gains, and their relationships.
The title "What inroad are you traveling?" is in reference to WHICH of the body's systems are being stressed during a workout or even a particular set during a workout.
We know from the G.A.S. theory, that our bodies adapt to the stress applied to them, and they adapt in a specific manner. If we train for endurance, the systems in the body that are stressed during that training will supercompensate and we will benefit by those increases in the form of more endurance. We also know that if we train for strength, the systems that are involved in strength will supercompenstate and we will benefit by those increases in the form of more strength. What I want to speak of, are more specific parts of our training.
Training to failure -Was it really muscular failure?
We speak of "muscular failure" all the time. But if we really analyze some of our sets that are taken to failure, we will notice that is wasn't the muscles that were the weak link. It's very hard to perform deadlifts to "muscular failure". Cardio failure... yes, volitional failure... yes, but to continue the exercise until the muscles have failed is almost, if not completely, impossible. It's easy to do a one arm dumbbell curl to failure, our cardiovascular system can easily handle the effort, as can our CNS. Thus we are able to push the exercise until the biceps fail.However, when performing one of the big compound exercises, such as deadlifts or even squats, it's more likely that WE failed, as in our mind or CNS, or even our cardiorespitory systems, rather than the muscles.
What does this mean then?
Going back to the G.A.S. model, we can logically say that the systems stressed the most, will be the ones stimulated the most. So these systems will be the ones that will supercompensate the most. (given proper recovery measures)
MOST IMPORTANT POINT ON THIS:
This could explain strength without size: If one is adding reps to their squats and is not adding size, obviously the strength of the muscle fibers was not the weak link. Something else must have been. It could be that the CNS is not adapted to putting out that level of effort. A big exercise takes a lot of output in the form of neural transmitters and electrical current from the nervous system. It may have to adapt to increase it's output. Our cardio might be the lacking system, in which case, it will have to increase. I think this is very important! Knowing that the systems that are stressed the most, must also be stimulated the most, we can logically extrapolate that IF we are increasing in strength, and not size, then SOMETHING beside the muscle fibers MUST be what is increasing! Also, this could also explain strength before size: If a different system, other than the muscle fibers is the weak link, then this system would have to increase to a level where the muscles themselves would now be the weak link, then and ONLY then could we expect to see hypertrophic gains. When this other system, whether it be the mind (learning to train hard and bear the pain), the CNS (being able to actually fire the muscles intensely enough) or the cardio (being fit enough to endure the metabolic by-products) has finally adapted enough, then the entire individual is now capable of putting enough stress on the muscles that they must now supercompensate.
Specific training requirements.
We also must consider that HOW we train can also determine which system is receiving the most inroad or stress. If one trains with very low reps, explosive output, all the mainstays of power lifting, the system receiving the most stress will be the CNS and PNS. The weak link, so to speak, will be how many fibers and how quickly those fibers can be recruited.
On the other side of the coin, if we train with super high reps, the cardio systems will be the ones stressed the most as the length of the set will be determined by how efficient the body is at clearing waste products and restoring energy substrates.
Now also, even though one system is the most stressed, that does not mean other systems are not stressed at all. As we know, even training with low reps or super high reps, the muscles do get SOME stimulation, they are just not the one stressed the most, or in the best way for hypertrophy.
What can we do?
1) We need to train in a known way that causes the muscles to be the weak link. They must endure the most torture (so to speak) rather than the nervous system or the cardio systems.
2) We also might HAVE TO endure the time it takes for these other systems to come up to par, so that we CAN train our muscles hard enough to illicite an adaptation.
3) And, (this one we all know too well) We need to supply the muscles with proper substrates and rest.
Physical Culture Books.com
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