Strong Men and Strongman - Jim Duggan

"There is nothing quite as elemental to the makeup of a man as strength." This quote is taken from the introduction to a book written by a famous bodybuilder and strongman from the 1970s. I also used this quote in the chapter I wrote for the book "Iron Nation: Passion for Hard Training." I like this quote because it encapsulates the way that most of us who lift weights feel about our training. If you are reading this, you have probably dedicated a great deal of time and energy to the goal of building, maintaining, and even testing, overall body strength. But just what IS strength? I will not bore you with Webster's definition of the word. Nor will I attempt to differentiate between strength and power. I'll leave that to the Physics majors out there (and you know who you are!) But what does it really mean to be strong, and just what is the best method to measure strength?

Over the years, there have been many ways to measure and compare one's strength. I won't go back to the days of Milo of Crotona, or the gladiators. I will merely go back to the last century, starting back when Physical Culture became popular, and to the early days of weightlifting in the United States. When York Barbell was selling weights to the masses, and as more and more people became interested in building their bodies, the sport of Weightlifting or Olympic Lifting began to grow in popularity. In the years following World War II, the "golden age of American weightlifting," American lifters were dominant. And with increased publicity, thanks in large part to Strength and Health magazine, America's lifting champions were held in high esteem. Naturally, the heavy-weight lifters who held the world records were considered to be some of the strongest men in the world. Indeed, for as long as anyone can remember, the lifter with the highest total at the world championships was considered "the strongest man in the world." It was pretty simple. He lifted the most weight, therefore, he was the strongest. Period. Or was he?

At some point, during the 1950s, some of "odd lifts" started to become popular. Bench Pressing, Deep Knee Bends with a barbell resting on the shoulders, were being utilized by many athletes in the Iron Game. Eventually, Powerlifting became a full-fledged amateur sport, with more and more contests appearing. The Squat, Bench Press, and Deadlift, it was argued, were the truest measures of overall body strength. The tremendous poundages being hoisted in these powerlifting contests attested to the fact that the powerlifters competing in these meets were brutally strong. It wasn't long before the super-heavyweight powerlifting champions were being lauded as the strongest men in the world. Inevitably, this lead to the age-old debate between the lifters of each sport. Just who were the stronger athletes? The Olympic Lifter claimed that lifting a heavy barbell overhead was the ultimate barometer of strength. The Powerlifters countered that the Deadlift is the most basic and truest test of strength. The bickering between the two lifting factions has continued for decades. But how can you accurately compare lifters from two different disciplines?

In the late 1970s, something new was added to weekend sports programming. The first World's Strongest Man contest was held in 1977. I remember watching it as a kid. Even though it was billed as the "World's Strongest Man," the contest consisted mostly of American weightlifters, powerlifters, track and field athletes,and NFL linemen. It was fascinating to watch these athletes attempt to lift beer kegs, race with refrigerators strapped to their shoulders, and deadlift cars. And while the early WSM contests were not anywhere near as sophisticated as today's contests, the events themselves were, in the opinion of many, an accurate way of determining just who was the strongest of the group. Of course, the Eastern European weighlifting champions of that era were not allowed to compete, so it's quite likely that the winners of those early contests were probably not the strongest men in the world. But is there a way to determine the absolute strongest man in the world? In my opinion, the answer is no. I remember reading a quote from Dr. Ken Leistner where he said that the strongest man in the world is probably lifting weights in a garage somewhere in the Midwest. Or in a barn. Or some other anonymous location. The point is, some brutally strong men will not be able to compete all at the same time. Simple logistics. Incidentally, back in the early 1980s, there used to be a contest held in England called the Strongbow Contest. It consisted of three lifts: Clean and Jerk, Deadlift, Standing DB Press for reps. American powerlifter dominated this contest. It was covered in the York publications. I would eagerly await for the issue with results each year it was held. Today, with the internet, such anticipation is unnecessary.

Nevertheless, the sport of Strongman, and it is a sport, with various governing bodies and federations, has evolved into a highly marketable enterprise. And the events have evolved, too. As well as the training for the events. "Event training" is a method of training that has the athlete utilizing the equipment and implements that will be contested. There is no guesswork. Serious competitors have access to Stones, Yokes, Kegs, and lots of other stuff. Indeed, many gyms have jumped on the bandwagon and set up areas in the facilities where you can lift kegs and stones, and flip huge tires. Speaking for myself, I have five different size granite stones, farmer's walk handles, two large anvils, and other strongman equipment that I use in my backyard.

So, is the World's Strongest Man contest the best way to determine just who, if anybody, can be accurately called the strongest man in the world? Many respected authorities seem to think so. You can certainly make a strong ( no pun intended) point for the competitors being called the strongest athletes in the world. But, again, what about that guy in the Midwest who's lifting in his garage and has never even heard of Conan's Wheel? And speaking of people who have never competed, what about the recent phenomenom of guys giving strength exhibitions? You've probably seen some of these people. They have an "act." This act might consist of bending horseshoes, or rolling up a frying pan, or bending nails or spikes. Some of these people might even go "old school" and blow up a hot-water bottle. Does it take strength to bend a steel spike? Of course it does. But does such a feat actually require an inordinate amount of strength or is there some sort of "trick" to performing such a stunt? Bending nails, or even coins has long been a staple in many a strongman act. But are these accurate markers of overall body strength? You certainly need strong hands and wrists to perform such feats, but can you really compare it to lifting 400 Lbs. overhead?

And while we're talking about hand and wrist strength, we cannot overlook the "grip guys." The ever-growing population of people who specialize in grip strength, particularly closing heavy-duty hand grippers. There are books, websites, and forums devoted to the "sport." The accomplishments of these people are nothing short of amazing, and they are a very dedicated group. There's just something about watching somebody crush something with his hands. But is it a true measure of strength? We've all read about some of the guys who take it to the extreme. I remember reading about one of the elite grip guys from about ten years ago. He closed the heaviest gripper there is, but was unable to squat with 300 Lbs. It doesn't make sense to have powerful hands if the rest of your body is weak.

I will devote more time to this topic in a future article. Right now I think I will do some research into some of the old strongmen who used to have cannonballs shot into their stomachs.

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Eat Fat, Get Fat or Eat Fat, Get Healthy? - By Nancy Clark MS, RD

Remember when the Eat fat, get fat mantra prevailed? Athletes avoided fat like the plague. They ate poached fish, dry salads, and steamed vegetables in efforts to reduce the risk of getting fat — to say nothing of having a heart attack. Unfortunately for many low-fat eaters, dieting went awry. Fat-free foods left them unsatisfied, with gnawing hunger and a relentless drive for fat-free frozen yogurt (fat-free = calorie free, right?) or (what the heck) a pint of Ben & Jerry’s Chunky Monkey Ice Cream.

Nutrition professionals learned a lesson: advising Americans to eat less fat led to the unintended consequences: of eating more sugar. A big mistake. Hence, the new 2015 Dietary Guidelines recommend we include health-promoting poly- and mono-unsaturated fats in our meals—but still limit the artery-clogging saturated fats from greasy meats and fatty “junk” foods.

Given that Time magazine reported butter is back and the Paleo diet embraces coconut oil (high in saturated fat), athletes are left wondering whom to believe. Can we really eat bacon, burgers and other foods rich in saturated fats without hurting our health? This article addresses issues related to dietary fat and your sports diet.

What about coconut oil … is it better than olive oil?

All fats contain a variety of mono-unsaturated, poly-unsaturated and saturated fats in varied proportions. The harder the fat —butter, beef lard—the more saturated it is. The softer/more liquid the fat (avocado, olive oil) the better it is for your health. Coconut “oil” (called an oil because it is from a plant, but it is solid at room temperature) has some “good” fats, but it also has some “bad” fats. To date, research on the health risks or benefits associated with long-term intake of coconut oil is sparse. Hence, you want to ask yourself, ”Why would I want to trade extra-virgin olive oil (known to be health-promoting) with coconut oil (with questionable health claims)?”

What percent of my calories should come from fat?

The percent of total calories that should come from fat is whatever is left after consuming a foundation of grains, fruits and vegetables to fuel your muscles, and adequate protein-rich foods (lean meat, fish, beans, low-fat dairy, soy) to build and repair muscles. The percent of total calories from fat is less critical than the type of fat.

The 2015 Dietary Guidelines recommend no more than 10% of calories come from saturated fat. That means, if you eat 2,000 calories a day (a reducing diet from most active people), you can choose 200 calories (22 grams) of saturated fat a day. Ideally, you will spend those fat-grams on foods rich in nutrients, such as 2% milk (3 g sat-fat per 8 ounces); reduced-fat cheese (3-6 g sat-fat per ounce), or hard-boiled eggs (1 g sat-fat per egg) — not on empty-calorie butter (7 g sat fat per tablespoon) or coconut oil (12 g sat-fat per tablespoon).

Unsaturated fats knock down inflammation. For athletes who damage muscles during hard exercise, reducing inflammation can enhance recovery. Hence, you want to eat health-promoting fats—extra virgin olive oil, avocado, all-natural peanut butter, nuts, and salmon. They are not only anti-inflammatory, but also needed to absorb vitamins A,D,E and K. Plus, they help food taste better. Enjoying some healthful fat in each meal makes the meal yummier and more satisfying—and easier for you to reduce hankerings for decadent desserts. NOTE: While unsaturated fats are health promoting, they are never-the-less calorie-dense. One tablespoon of oil (of any type) has about 120 calories. Eat fats in portions that fit within your calorie budget!

Are fat-free foods, like skim milk and fat-free salad dressing, wise additions to a sports diet?

The answer to that question depends on what other foods are in the entire meal. The goal is to not eat fat-free meals! That is, a fat-free breakfast of Cheerios and skim milk can leave you feeling “unfed” and hankering for a donut or two by 9:30 a.m. In comparison, choosing 2% milk for the cereal could help you feel satiated. Better yet, add whole grain toast with all-natural peanut butter to the breakfast and you will be truly content. Similarly, a salad with fat-free dressing can leave you hankering for cookies—unless you toss in some quality calories, such as avocado, chopped walnuts, tuna and extra-virgin olive oil. Including some health-promoting fat in each meal and snack can actually help save you calories in the long run if it calms the cookie monster.

Should I avoid peanut butter because it is so high in fat?

No! Research suggests people who eat nuts and peanut butter are not fatter than people who avoid those foods. While the majority of calories in peanut butter do come from fat, the good news is the fat is primarily poly- and mono-unsaturated (only 1 g sat-fat per tablespoon of all-natural peanut butter). Peanut and other nut-butters protect against heart disease and diabetes, two diseases related to inflammation. Like all fats, enjoy nut butters in portions that fit within your calorie budget.

I consider peanut butter to be one of the best sports foods (and diet foods) around, not just because it knocks down inflammation, but because it is yummy and satiating. That is, a lunchtime low-fat turkey sandwich leaves me hankering for dessert, but a peanut butter and honey sandwich leaves me feeling satiated for several hours; no snacks needed!

The bottom line: Enjoying health-promoting unsaturated fats in your sports diet reduces inflammation, enhances absorption of certain vitamins, helps curb the appetite — and adds yumminess. Just don’t overeat calories from fat—or from any type of food, for that matter. The mantra Eat excess calories, get fat is more accurate than Eat fat, get fat.

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer players, as well as teaching materials, are available atwww.nancyclarkrd.com. For online workshops, visit www.NutritionSportsExerciseCEUs.com.

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Staying motivated on the other side of the hill - By Dave Yarnell

It occurred to me that there has been one on-going theme rattling around the old skull of late, and that there just could be a few others out there struggling with it, too.

Do you also get bent out of shape when those people from AARP send you membership applications? How dare they imply that I have reached that point? It will be years before that R word even crosses my mind. Especially considering the social security administration will likely move that carrot on a stick known as the minimum retirement age out of my grasp just as I think I might be able to latch onto it. But I digress. The AARP are not the only ones trying to tell me something these days. Various joints and tendons, along with some other tissues that have a slight resemblance to something I used to call muscles all chime in, usually with complaints and a generally poor attitude towards any movement that brings discomfort, of which there seems to be an ever growing number.

Wah, wah, wah; get over it, I keep telling these whiny and uncooperative members of my body. But alas, mere words fail to convince these unruly ingrates. Just because I have been subjecting them to moving through various planes of motion while simultaneously attempting to defy the laws of gravity, slamming them into parked cars, terra firma and other unforgiving objects for the last 40 plus years is no reason to cop an attitude now…is it?

Well, O.K., maybe some liniment applied before torture sessions and a little more effort on flexibility would be a nice gesture. But if this beat up old machine thinks it is going to get to sit back and be content to remember the glory days, it has another thing coming. Certainly not when plenty of other machines with at least as much or even far more mileage are still out there running strong.

So it simply becomes a matter of mind over matter. After all, the machine does not seem to realize that all this is for its own good. To allow too much rest would just invite more rust. Leave things have their own way, and sooner or later they will just refuse to respond at all. The term “over the hill “is a relative one. One person’s so- called over the hill is another’s starting point. If you follow my Forgotten Strength Secrets Facebook page, you are aware that I celebrate and strongly encourage the senior iron-heads out there, many of whom are well past my age and are refusing to make excuses about whatever they can’t do. Sure, realistically as we age, that list continues to grow, but you just can’t give in and let the “can’t” side win. Focus on what you still can do, perhaps even try to push that envelope a little, and you just might surprise yourself in a positive way. I offer my own situation as an example, not that I am doing anything spectacular in any way, mind you. After limping around for quite a while, while still involved in competitive deadlifting and squatting in 2014, I finally broke down and went to the doctor for a checkup and diagnosis, and was not tremendously surprised to learn that I had a pretty bad case of arthritis in my left hip, not to mention a bit of a disc issue in the lower spine. I was told a hip replacement was pretty much inevitable, but that I could try therapy and/or cortico-steroids to “buy some time” So, I took some oral cortico steroids which basically did nada. I then went the therapy route, which did offer a bit of relief after a while, but certainly nothing miraculous. This was roughly 16 months ago. Since then, I have given up on heavy squatting and deadlifting totally, and am concentrating on upper body strength, and trying to keep the lower body as flexible and resilient as possible, mostly by lots of time on the recumbent bike.

My mileage, resistance level and pace have been slowly but surely getting better, so I am happy with the progress. I have to admit, it does tick me off when I first get on the bike, have been pedaling for  15 or 20 seconds and I hit the program button and the stupid thing flashes “start pedaling”. Really? So, I am coming to grips with the idea of the hip replacement thing, but at the moment am trying the latest hi-tech hyaluronic acid supplement that has been getting good press in the iron community. I still hit the gym 2-3 times a week. Yes, I really miss the heavy deadlifts, which were my favorite for decades. Perhaps the heavy pulls and I will get re-acquainted again down the road; perhaps not. Soon to be 56, I am a long way from tossing in the towel. So if you catch me limping past you at the gym, stop and share your war stories. I am hoping to compete again this May in my club’s Pennsylvania state championship contest, bench press only, and wearing a single ply shirt at that. The shoulders are not thrilled with this notion, but I will do my best to keep them in line. In conclusion, I can only say never give up, never surrender. Oh, and if I smell funny, that will likely be Tiger Balm.

Dave's Website

  

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Strength Training's Bottom Lines - By Ken Mannie

Ken Mannie is the Head Strength/Conditioning Coach at Michigan State University. (2007)

Kim Wood, one of the original strength and conditioning coaches in professional sports, has always provided both the young and old in the field with the little gems of professional wisdom worth tucking away in the memory banks.

Wood, the now retired, 28-year veteran of the Cincinnati Bengals, still has a great knack for putting an often-complicated discipline into proper perspective.

One of his favorite one-liners continues to stick with me: "Strength training is as much an art as a science."

As I get older, the wisdom in that statement continues to gain momentum.

Make no mistake: There is, without question, a great deal of ever-evolving scientific data being disseminated in the strength-training arena. Enough, in fact, to overwhelm young coaches who have been assigned to the weight room with little or no experience. The ability to see the forest through the trees is the point that Kim is continuing to make.

Let's put the fire-storm of rep speed, sets, and exercise selection on the back burner for this discussion: How the underpinnings of a sound, practical, strength training program works regardless of philosophy nuances--strength training's bottom lines.

SUPERVISION AND MOTIVATION

If you're not careful, it can be easy to drown in the sea of guru methodologies and lose sight of these two extremely vital components. Supervision and motivation will do as much--if not more--for the success of your program as anything else you can imagine.

Supervision serves as a segue to consistent gains and is a requisite from a liability standpoint. Even after several years of teaching and indoctrination, a coach should never assume that all of the athletes under his watch have mastered the training protocols and possess the desire to attack them with commitment and dedication.

Additionally, it is our duty as coaches to direct all weight room operations with a keen eye focused on safety considerations.

Here are some vital cues we stress to our staff and to each athlete in terms of being a good training partner:

1. "Coach" the athlete for the entire duration of the set.

It is the coach's/partner's responsibility to make sure that all of the techniques and important safety guidelines are constantly emphasized. Don't let your guard down with the attitude that "they know what to do."

Communication must be a mainstay over the course of the entire workout and a staple in all weight-room activities

2. Find and use the right motivational "buttons."

Athletes respond differently to various motivational strategies. It may take a while, but you must eventually unearth the approach that gets each athlete's motor running in high gear.

3. Assist, but don't perform any unnecessary work for the lifter.

Allow the lifter to do the brunt of the task at hand and only offer as much physical help as is needed to safely complete the set. This applies to movements where spotter assistance is both applicable and practical (e.g., bench press, squats, dumbbell movements, various machine modalities, etc.).

4. Don't invade the lifter's space unless it's absolutely necessary.

In most exercises, there is little need for the spotter to attach himself to the lifter like a hood ornament. Step in and assist when necessary, but give the lifter room to operate. And when it is time to step in, do so with focus and positive reinforcement.

For the athletes, learning to become a competent training partner will give them greater insight into their own strength training and enable them to devise better strategies for everyone involved.

Competent supervision and motivational methods cultivate enthusiasm and heighten the concentration and intensity put forth in the workout. Even highly motivated, "self-starter" types benefit from a teammate who exhibits a genuine interest in the betterment of everyone in the room.

Going back to Kim's statement, motivation is truly an art form. Enthusiasm is contagious, and the best way to motivate others is to be motivated yourself and bring that energy to every aspect of the training program. It doesn't necessarily require any special training or a guest speaker presentation to get the message across--just a true, heartfelt belief in what you're doing and the determination to help others be successful.

If every single athlete trains with passion and purpose--and brings both of those qualities when spotting his partner--an infrastructure of trust, unity, and credibility is quickly built within the team.

CHOOSING TO WIN

While there are certainly enough factors in physical improvement that are out of our control (e.g., genetically-based road blocks), there are enough controllable variables for us to corral and use to our benefit.

Here is just a short list of manageable criteria for success:

* Working hard and smart.

My grandfather used to tell me, "When you are thirsty, don't sit around and wait until someone brings you a cup of water. Get yourself a good shovel and go help him dig a well!"

There is no substitute for hard work. We tend to lose sight of that key principle in this age of quick fixes, mystical powders, wonder pills, and magical elixirs.

Sure, do it the right way--with integrity, a great plan, and excellent troubleshooting savvy--but be willing to roll-up your sleeves and attack the task with the great passion and enduring purpose previously mentioned.

* Comprehensive training.

Whether you choose to perform total body workouts, or have an affinity for split, upper\lower scripts, a blueprint must be established for training all of the body's important muscle compartments. Even if it is done gradually over the course of a week or so, it is important to cover all bases from the neck to the ankles.

* Commitment to consistent training habits and a healthy lifestyle.

Living "right" is as close to being the zenith of successful training requirements, as you will find. Athletes cannot train with the required intensity and progressive work increments, while at the same time engaging in activities (e.g., alcohol, illicit drugs, late-night partying, etc.) that serve only to eventually destroy them as both athletes and people.

Additionally, a well-planned and properly balanced nutritional strategy is vitally important to the success of any training program. The body needs a constant supply of the proper nutrients for fuel, recovery, and growth. We've provided suggestions and tips in Powerline for adhering to a high-performance nutritional plan, and we will continue to do so in the future.

* Rest and recover as needed.

As difficult and challenging as a sound strength program may be, everyone involved must understand the importance of allowing the body an appropriate recovery period.

Allowances must be made over the course of the entire training calendar for these respites with consideration given to the following paramount factors:

1. Weekly lifting schedule, frequency, duration, and intensity.

2. Weekly running schedule, frequency, duration, and intensity.

3. Practice schedule, frequency, duration, and intensity.

4. Competition schedule.

My advice is to pencil-in the "rest" periods on your staff calendar to emphasize their importance as an integral part of the overall program. Then, stick to them with the realization that a little time off may be just what the doctor ordered to recharge the players' batteries and get their competitive juices flowing again.

FINAL REP

Motivation, comprehensive training, well-planned overload strategies, recovery allotments, and healthy lifestyle habits will yield high returns on the investment when they are consolidated into a workable scheme.

Strength training truly is as much an art as it is a science. And with a little extra time and effort, it can paint an absolutely beautiful picture.

TIP FROM THE TRENCHES

FUELING THE BODY:

High-octane suggestions from the experts--Following are some great nutrition tips from my two go-to guys on the subject, Scott Sehnert, MS, RD, and Joe Carlson, PhD, RD, who work daily with our Spartan athletes on all sports nutrition matters:

PRE-TRAINING/GAME MEALS.

These meals should be eaten 3-5 hours before the event and should be high in carbohydrate (at least half of the total calories), moderate in protein, and low in fat (especially saturated fat).

Everyone is different with respect to the exact types and amounts of food they can tolerate prior to high-intensity activities such as games and training sessions, but each athlete will eventually learn what works best for him/her. Consuming adequate fluids (at least 16-24 ounces) with the meal is vitally important.

PRE-WORKOUT SNACKS.

These are highly recommended, particularly before a strenuous or long duration affair, or when two workouts per day are on the docket. A small snack is recommended 30-60 minutes before the training session that consists primarily of carbohydrate (30-50 grams), a modest amount of protein (7-10 grams), and very small amount of fat.

RECOVERY AND MUSCLE BUILDING.

Eating after an intense workout or game is essential for recovery and preparation for the next workout/practice. Doing so helps replace carbohydrate stores in muscle tissue (glycogen), aids in repairing damaged muscle, and assists in building new muscle mass.

This is especially true during "two-a-days" and other situations when there is minimal recovery time between training sessions. If you do not eat a snack or meal after an arduous workout or game, the body tends to breakdown muscle for energy, which can result in muscle degradation.

Try to eat within 60 minutes of the completion of the session/contest, with an emphasis on carbohydrates (70-100 grams) and attention to quality protein consumption (20-30 grams).

Fluid intake, as a rule, should include at least three 8-12 ounce cups of water per pound of body fluid (as indicated by the scale) lost during the activity.

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Natural Bodybuilding Champion, Staying Lean & Strong, Bill Pearl, Getting Ripped, Cancer Research

Ian Duckett interview with Bob Whelan - NATURAL STRENGTH NIGHT podcast - (episode 29) - 31 January 16

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Powerlifter VS Street Workout - STRENGTH WARS 2k15 #1

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The Importance of Neck Training - Jim Duggan

One of the most beneficial things that any trainee can do would be to train his/her neck. Strengthening the neck is vitally important, especially if you participate in contact sports, or are a tactical athlete. Even if you don't play sports, there are numerous benefits to having a strong, well-developed neck. Falls, accidents, or simply the everyday hazards of certain occupations, can cause all sorts of damage to the cervical spine and head. By incorporating some neck work into your strength training program, you can strengthen those crucial areas and possible make them more resistant to injury. And while training your neck may not be as fun as pumping your arms, or blasting your pecs, or blitzing your lats, the gains you derive from neck training may actually save you from suffering whiplash, or serious head injury, or worse.

The good news is that a lot of time does not need to be devoted to developing your neck. The exercises themselves are safe and effective in developing size and strength. They are relatively easy to perform, and, aside from the 4-Way Neck Machine, expensive equipment is not required. In fact, you can develop a bigger more powerful neck with as little as some barbell plates and a neck harness.

A simple, but effective, way to exercise your neck is something that can be done anywhere, anytime, and does not require any equipment at all. Several sets of Chin Tucks are a good way to introduce yourself to neck training. To perform a Chin Tuck simply turn your head as far as possible to one side. Then raise it, then lower it down so that your chin touches your shoulder. I do this simple exercise every morning upon rising. A couple sets of twenty reps is an easy way to stimulate your neck muscles.
The next exercise requires only a barbell plate, and a flat bench. Lie supine (face up) on a bench. Your head should be hanging on the end of the bench. Hold a plate on your forehead and raise your head up and down. This movement, like all neck exercises, should be down slowly and under control. Allow your head to roll back as far as you can, then raise it up and hold it for a second. Of course, you can place a towel on your forehead as a cushion once the weights get heavier. Or else you might have the word YORK imprinted on your forehead. Provided, of course, that you're using York plates, which I hope you are.

Next up on the exercise list utilizes a Headstrap or Harness. There are numerous Headstraps on the market. You want to make sure you find one that is not only strong, but comfortable. I personally use Ironmind's Headstrap Fit For Hercules. I've had it for years, and I wouldn't think of using anything different. And while it might be a little on the costly side, I personally believe that we should spare no expense when it comes to quality training equipment. In neck training, as in life, you get what you pay for! I like to utilize loading pins and/or chains to secure plates to my harness. Like all neck exercises, I prefer to do higher reps than on other exercises. For the Headstrap, I will do several sets. On my first set, I like to do a set of twenty or thirty reps. I will add weight for my second set and do a set of twenty. For the last set or so, I will add more weight and do one or two sets of 10-15 reps. Do the reps under control. I can't emphasize this enough. This especially important when you're training the neck. Do not bounce, jerk, or cheat in an effort to use more weight. It's better to lower the poundage and do the exercise under control. 

The final direct neck exercise utilizes a 4-Way Neck Machine. There are several companies that manufacture Neck Machines. They are all pretty much the same. The allow you to exercise the neck in four directions: Extension, Flexion, and each side (left and right.) A couple of sets in each direction will provide stimulation to your entire neck. Again, high reps are best. The biggest mistake that can be made on this machine- or any machine for that matter- would be trying to use limit poundages for low reps. You're trying to build strength, not set any records. Unfortunately, many gyms do not carry this piece of equipment. What a shame. Every commercial gym, as well as every high school or firehouse weight room should have a quality 4-Way Neck Machine. Think of how many aches, pains, and injuries could be avoided if everybody trained their neck in a sensible fashion.

Another way to strengthen the neck would be to include various Shoulder Shrug variations. Utilizing a barbell, or dumbbells, shrugging will develop the trapezius which will aid in strengthening the neck. The key is to keep your arms straight, and pull your shoulders straight up. There is no need to rotate your shoulders at the top position. Just shrug straight up as high as you can. Again, don't bounce or cheat. At various times, when I've done shrugs, I've used high reps ( 20 or more), as well as low reps ( sets of six.)
You may have noticed that I have not included any type of Bridging exercises ( aka The Wrestler's Bridge.) Years ago, when I trained at Iron Island Gym, I remember Dr. Ken Leistner giving a seminar about training. He explained why he did not advocate doing the Wrestler's Bridge. While I don't quite recall exactly what he said, I do remember him saying bridging placed a lot of stress on the cervical spine. If a Doctor of Chiropractic- as well as one of the most respected exercise authorities- says not to do them, then that is good enough for me. And I can honestly say that I have never done them, nor have I had a desire to try them.

By devoting a small amount of time to developing your neck, you will reap big dividends. A bigger, more powerful neck not only looks impressive, but it can actually be helpful in minimizing injuries to a vulnerable area of the body. Get going and good luck!

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Journey Into Strength - By Jeff “T-Rex” Bankens

I would now like to take you on my Journey Into Strength. My aim is to inspire you, encourage you, and help you avoid some of the roadblocks I have encountered during this journey. While I still consider myself on the young side, I have been on traveling on this path for a long time. It actually began in 1977, the year I was born. You see, before I could even speak, I loved strength. While I can’t recall most of my early childhood, I can tell you what I did once a week between ages 1-3. I watched a mild-mannered scientist turn into the most powerful man-like creature to ever walk the face of the earth. I became a full time strength-seeker the first time I saw Bill Bixby morph into the green-skinned Incredible hulk!

Comic books fueled my passion for strength until I was old enough to begin weight training. For me that was age 14. Once I reached this age, I was given permission to workout at a very nice gym my dad had built for his employees, for as many workouts as I could handle. While this sounds like a lifter’s paradise, there were two important things missing: 1) Adult Supervision, and 2) competent instruction. This brought on over training, injury, and a lack of real progress. At this point, I thought I would look to the experts for advice and turned to the muscle comics. We all know where they lead, more disappointing gains and frustration.

At this point I would like to make an appeal to the experienced trainees. Share your knowledge of sensible training with the next generation. Help them navigate past the pitfalls and roadblocks that you came across as a young lifter. That is what I am doing with my son now. While he is only 11 months old, he accompanies me on every workout. Because of this, he is already learning what it takes to be a champion, by example.

We will now return to the journey. I continued to train the same way as described above
throughout high school, college, and the first year or two of my professional career. I went through the motions of 5-6 day a week blitzing & pumping for all of those years with little to show for it. I knew that I needed a change, and even began praying for change! At that time (about 2002-2003), I saw an advertisement for a book titled Dinosaur Training in the back of Iron Man magazine. I bought the book, read it carefully, and began implementing the principles into my training. My life was forever changed. I started gaining strength, muscle, and power in every lift.

It was also at this time in my life that I experienced a spiritual change. You see, deep inside my heart I knew that my new-found strength would be used to help others. I didn’t know how yet, but I would find out very soon. Over the next couple of years, I began to learn how to (crudely) perform a few old time feats of strength. This includes ripping a phone book in 1/2 with my bare hands and bending a 60 Penny nail into a “V” shape. I began to perform these feats for family and friends on occasion, but did not yet perform in public. I was far removed from a real-life performing strongman. Over the next couple of years I continued to increase my repertoire of feats, as well as perfecting the feats I already learned. After 3-4 years of practicing, I was given my first opportunity to perform in public! It was at a children’s church service. The whole show consisted of maybe 3-4 feats and lasted all of maybe 10 minutes. To me it seemed like an eternity!

I continued to have opportunities to perform from time to time, but nothing steady. I did not let this stop my journey. Instead, I used the time to keep honing my skills and increase my overall strength. This quiet period taught me something. If you have a dream, hold onto it with bulldog determination! Whether we are talking about a 500 pound squat, or a world record setting feat of strength, any dream worth having takes lots of hard work and preparation!

Finally in 2008 I received my first big break. I was given an opportunity to travel with a strength team. We traveled across the U.S. as far west as North Texas, and as far East as Upstate New York. We performed feats of strength and spoke at churches, schools, and even a private college. It was at this time that I learned how to perform in front of crowds and speak in public. Without this time on the road I would not be the strongman I am today.

Since then I have been blessed with the opportunity to speak and perform in front of thousands of people, I have been featured on television, and I have even set three world records. All of this came about because I did not quit! When my training failed me, I did not quit! I searched until I found the training style that works best for me. When my dream did not come to fruition immediately, I did not quit! I used the time I was given to perfect my craft.

When my 250# sandbag did not move off the ground, I did not quit! I worked on it until I was able to lift it and carry it. What will your response be to your next dream? Will you fight for it, or will you take flight? My advice is for you to take hold of that dream and never let go! You have no control over where your life begins, but you do have some say in where it will end.

Jeff's Website

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Advanced Techniques - By Dave Yarnell

Old school progressive training programs are about as un-complicated as it gets. It is where just about everyone that has picked up a barbell, dumbbell or kettlebell began their journey, and the beauty of it is that it works. It works for everyone, even us so-called “hard-gainers”. Now there is an interesting term, perhaps over-used over the years just a wee bit. In my opinion, the majority of strength and body- building trainees fit nicely into this category.

Then you have your Steve Reeves types, which really are few and far-between, being highly blessed in the gene pool game. So if old school linear progression works just fine, why the need for all the other variations that have come down the pike? Well, because though simple straight-forward progression works, it gradually slows or even stops producing gains for most of us over the long haul. The same awesome adaptability the good Lord built into our amazing bodies that causes them to grow stronger in response to being over-loaded, ironically is the problem when it comes to sustaining gains. Your body adapts to the stimulus and the stimulus no longer creates new adaptation. 

There are a whole bunch of possible responses to this predicament; one of which is to just give up, get back on the couch, grab the chips, your favorite beverage, and live vicariously through all those fitter and faster folks that earn their bread and butter through athletic endeavors. Many, unfortunately have chosen that path, but if you are taking the initiative to read this article, you probably are not in that group. Another route is that well known short cut to gains known as performance enhancing drugs, which also have lured many, but though the promised gains are legit, they do not come without strings attached. Again, if you are reading this article, posted on NaturalStrength.com, this path is clearly not the one you have chosen, and I believe you have chosen wisely in that case. 

So where does that lead us? It leads us to what many have called ‘advanced techniques”, or “plateau busters” or some other such jargon. Such techniques as forced reps, super sets, giant sets, negatives, time under tension manipulations, heavy partial movements, cheating movements are just a few that come readily to mind. You will run into those folks who swear by one of these as superior to all others, and some who bad math most of them, or still others that have tried with some favorable results just about all of them. My friend Joe DiMarco, one of the founding members of the original Culver City Westside barbell club has an interesting idea about these plateaus we all face. His mindset is to just stay with the program and be content with slow or no gains for a while. Perish the thought? Heresy? Joe’s reasoning on this is that tendon and ligament strength just takes longer to respond than does that of muscle tissue, so the plateau is like your body’s little trick to keep things in balance. Eventually, when the balance has been restored, the gains start to improve again, according to Joe. I cannot tell you if this is scientifically valid, but it is certainly an interesting viewpoint, at least. 

The concept is a hard sell in today’s instant gratification society, though. OK, so let’s talk about some of these advanced training techniques. There are 2 that jump to mind as the most misunderstood and overly used in the game. You guessed it, my friends, I am talking about forced reps and cheating reps. In every commercial gym I have been in, I have seen these 2 methods horribly abused, often to the point of absurdity. I think we have all seen the “spotter” doing heavy rowing motions over the “lifter” supposedly doing bench presses with far more weight than he is capable of properly handling. This form of what are alleged to be forced reps is pretty much worthless and a waste of time for all involved (excepting maybe the spotter getting a good workout in some cases). The old Culver City method was called “the touch system”, and there were several articles in the old Muscle Builder magazines about this system (all reprinted in my book on the group). In their application, the spotter would more feign assistance than actually give any. As soon as the spotter touches the bar, the lifter assumes he is getting just enough help to finish the rep, and he naturally follows through.

This was more of a mind game than a physical thing, and most of us that have spent lots of hours in the gym realize just how important the mind is in accomplishing anything worthwhile in the iron game. This method was (is) vastly superior to the version commonly practiced by most folks these days. What about cheating? There have been volumes written on the pros and cons of the cheating method, with an on-going debate over whether it is a valid method at all. I think much of the controversy is based on the over-use and abuse of what I believe to be a very valid method. Some wise man once said “there is cheating, and then there is CHEATING”. Duh, right? In most areas of life, cheating is not a good practice, but in the iron game, a little cheating goes a long way. My rules for acceptable cheating? First, don’t jump right into cheating in any particular exercise; rather, perform some strict, full range movements with weights that allow this. Next, cheat only as much as absolutely needed to complete a rep(s) with a challenging resistance level. For example, using a little bit of swing or “body-English” to complete a heavy curl, then fighting the descent of the weight on its way down offers far more benefit than loading up twice as much weight as you can legitimately handle and swinging the weight with all the momentum you can muster to complete every rep. These ideas are far from rocket science; really just common sense which sometimes seems sadly lacking in some of our training environments. Maybe next time, we will cover some other of these techniques. Until then, train hard, train smart, and God bless your endeavors. 

Dave's Website

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Triple Chain Break 830# Total Breaking Strength - Jeff Bankens

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A New Year and New Resolutions - By Jim Duggan

It's that time of the year. The time when just about everyone makes New Year's resolutions. And in about two or three weeks, most-if not all-of these various resolutions will be history. As it relates to exercise and fitness, most people resolve to either lose weight, or to work out more. Unfortunately, most people make resolutions that are not only unrealistic, but are just about impossible to keep.

If you've spent the better part of the past year sitting on your fat aspirations and think that you will start the new year by going on a strict diet and lose a lot of weight in a short time, you are kidding yourself. Likewise, if you've spent the last twelve months having lifted nothing heavier than a fork, and think that you will all of a sudden hit the gym everyday and become a Hercules by the end of the month, then give me a call. I've got some NY Giants playoff tickets I'd like to sell you. 

The fact of the matter is that any goal- whether it be losing weight or getting stronger- requires a plan. The plan should include short-term as well as long-term goals. The goals have to be specific. As well as realistic and progressive. Simply stating " I want to lose weight" is not going to be enough. You must have a short-term goal, a deadline for that goal, and a plan to reach that goal. If you state that you want to get stronger, without having a plan, and a series of short-term poundage goals, then you will not be successful.    
Now, in order to be able to attain your goals, you are going to have to work. Everybody wants to shoot for something, but if you are not willing to put in the effort, then you will just be wasting your time. Before you can put in the effort, you must be willing to ask yourself some serious questions. And you must be honest with yourself. What are your strong points? More importantly, what are your weak points? How do you plan on enhancing your strong points while trying to improve your weak points? What will it take to remove any and all obstacles standing between you and success?

When it comes to losing weight, you can forget about fad diets and the supposed weight-loss supplements that are being advertised. They won't work. There is no secret, no matter what the infomercials tell you. You must burn more calories than you consume. Simple thermal dynamics, if you will. If you need dietary advice, seek out a registered dietician or qualified nutritionist. Do NOT seek advice from people at the gym. Unless, of course, you are fortunate enough to train in the company of dieticians, nutritionists, and doctors.

As far as working out is concerned, you must have a sensible workout plan. A program that consists of the basic movements like Squats, Bench Presses, Deadlifts, and Overhead Presses will provide all the stimulation you will need. If you train consistently, and progressively, you will make gains. If you give yourself ample time to recover, you will avoid going stale. This will go a long way in maintaining your enthusiasm. There are many talented writers on this website, and the articles contained herein offer a number of basic, no-nonsense training information. There is also a vast wealth of information available in the strength training books offered on this site. (See the links to PhysicalCultureBooks.com) All of them are top-quality, written by some of the legendary figures in the Iron Game. But no matter how much good information you have at your disposal, it is ultimately up to you to provide the effort. Nobody can supply that but you. This may mean waking up extra early in order to get to the gym and lift. Or it may mean giving up something else that you prefer to do. A good motto would be "Whatever it takes." Decide what will required to reach your exercise goals, then go and do it. Sure, there will be effort required, but isn't it worth it? And if you're worried about the gym being too crowded at this time of year don't worry. In a few weeks the crowds will drop off dramatically. And more resolutions will have vanished. Until next New Year's. 

Happy and Healthy New Year to Everyone!

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Join me in the Lawnmower Challenge! - By Jeff Bankens ... (Try this out next summer!)

If you are like me, then you may find it challenging to get everything done around your house. During the spring and summer, that includes weightlifting, cardio/endurance training, and taking care of my lawn. One day, as I was getting ready to mow my lawn, it occurred to me that I could combine each of these tasks into one full body workout! I call it “The Lawnmower Challenge”. As you will soon find out, one of the great things about this challenge is that it can be changed / adapted to almost any season, climate, or landscape. To complete “The Lawnmower Challenge”, you will need the following pieces of equipment: 1) A walk-behind lawnmower ( “Self-Propelled” mode is Disengaged) 2) A lawn to mow 3) An O2 Trainer (I tend to use a lower setting on this exercise, going no higher than Level 6) 4) 5 – 10 Odd Objects (Rocks, boulders, Atlas Stones, Kegs, Sandbags, etc.) 5) A stopwatch (optional) 6) **Don’t forget your Water** I will now give an overview of the “challenge”, before explaining it in more detail: Step 1) I mow my lawn with a small push mower, while utilizing the O2 Trainer and nose clip. This usually takes me about an hour to complete (At this point I mow the entire yard, except for the small strip surrounding my odd objects). I recommend that you start with setting 1 on the O2 trainer, and gradually work your way up. This is especially important in the summer months, when heat and humidity are at peak levels. 
Step 2) I park the mower near the odd objects so that I can mow the grass under them, once they are moved out of the way.
Step 3) Begin timing yourself with the stopwatch. Next, move the odd objects from their resting place to a spot near the fence, using a combination of bear hugs, push jerks, and carries. This allows me to mow the grass that they rest on. I do this while still wearing the nose clip and O2 Trainer. I have intentionally stacked these objects in such a way that they must be moved in order for me to be able to mow the lawn.  
Step 4) I restart the mower and finish my lawn mowing task.
Step 5) I have finished mowing and each object is carried back to its original resting place, utilizing the same techniques described in Step 3. Stop the stopwatch. Keep a record of your times so that you can try to beat your personal best each time you take on the challenge.
Step 6) I remove the O2 Trainer and nose clip, and then store the lawn mower in my shed.
Step 7) I rest, rehydrate, and enjoy the rest of my day. There are several reasons why I like to do “The Lawnmower Challenge”. First, it is a great test of your fitness and strength level. After all, you’re following up an hour of fairly hard cardio with heavy lifting. I know that if I can get through the challenge on a hot, humid day, my strength will not fail me in real life situations. This also lets me know that I have still “got it”. Secondly, the challenge allows me to incorporate a great full body workout into my weekly yard work. This results in a huge time savings. With the schedule I have, it is important that I squeeze in a workout whenever I get the chance to do so. Lastly, taking on the challenge builds mental toughness. That is, if you allow it to. What I mean is that you are already tired from the heat, the mowing, and the use of the O2 Trainer. Now you are expected to do some heavy, awkward lifting without the benefit of a proper warm up. If you approach the challenge knowing that quitting is not an option and that you must complete it, you will strengthen your mind every time you take it on. Now that we have established how the challenge works and what it does for you, I will show you how to setup a challenge for yourself, using mine as an example. As you will see in the photos, I have my implements (odd objects) setup in an easily accessible area of my yard. This allows for consistency and ease of use. I have them set in a certain order that I do not change. The order is as follows: 2 stones (50 – 60lbs. (22.7 – 27.2kg) each) 1 Stone (127lbs. /57.6 kg) 1 Stone (149lbs. /67.6 kg) 1 Granite Ball (100lbs. /45.3 kg) 1 Keg (160lbs. /72.6 kg) *This Keg is filled with a combination of sand, water, and bent 60 Penny Nails* 1 Keg (132lbs. /59.9 kg) *This Keg is filled with a combination of sand and water * 1 Concrete Atlas Stone (240lbs. /108.9 kg) *O2 Trainer is set at level 5 for mowing and lifting. Do not be “too tough” to take breathing breaks and water breaks during the challenge. This is very taxing, even on the fittest bodies / minds* Once you establish the setup of your challenge, you must have a way to gauge progression in your performance. This can be done in several of ways: First, you can time yourself, trying to accomplish the same amount of work in a shorter period of time than the last session. Second, you can add implements into your challenge every so often. Lastly, you can do the same amount of work for each challenge, while slowly raising the level used on your O2 trainer. Using any of these methods (or a combination of all 3) will give your body a challenge for many weeks, months, and years to come. When you setup your own challenge, remember this: We do not all live in Louisiana, USA. We also do not all have the same type of yard or training implements. We all do have the opportunity to transform our daily or weekly outdoor chores into an amazing workout. Take this into consideration as you begin taking on the Lawnmower Challenge. Before I leave you to setup your own challenge, I want to say thank you for taking the time to read this article, and I pray God blesses your fitness endeavors.

Jeff's Website

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Strongman Christian Ministry, Dinosaur Training, Dennis Rogers, A Unique Odd Object & Lawn Mowing Workout

Jeff Bankens interview with Bob Whelan - NATURAL STRENGTH NIGHT podcast - (episode 28) - 24 December 15

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Bruno’s Health Club Powerlifting Team Tribute - By Chris Newins

Bruno's Dinner Photo: L-R Carl Calleca, Mike Duschette, Bob Sailor, Chris Newins, Dr Rich Siebert, Tommy Tedesco, Jimmy Duggan
  
Let me start off by introducing myself as this is my first article for Bob. My name is Chris Newins and I am a lifetime drug free powerlifter, strongman and weightlifter. Fans of Bob’s Mind Force Radio pod casts might recognize my name as Jim Duggan mentions me, as well as other lifters from our old “Bruno’s Health Club” powerlifting team during his interviews. We also had a thread on Bob’s old Natural Strength Inner Circle website about the old Bruno’s gym.

I first met Larry “Bruno” Licandro on June 1, 1979 when I joined my first gym, the old Olympic Health Club in Hicksville LI NY. I was 14 years old and weighed in at about 132 pounds. Bruno worked at the gym. Back in those days, employees at the gyms would actually instruct new members in proper lifting technique and set up a program for them. Now, all they seem to be interested in is getting a commission for signing up new members and selling “Personal Training” packages.

Every time I went to the gym (which was everyday) Bruno would say, ”Hey kid, where is your membership card?”, and I would have to show him my card to get in. Even though he knew who I was and that I was a member, he would ask for my card every day. On Friday and Saturday nights, he worked a local bar and would go straight to the gym after closing the bar to get few hours of sleep since he had to open the gym in the mornings. He would be sleeping on the couch in the lounge and I would wake him up to “show him my card”. This was the beginning of a friendship that would last until he was killed in a car accident in January of 1995.

Bruno became my mentor at the gym. He set up a program for me to follow and helped me every day. The basic concept was 5 sets of 5 of multi joint, basic exercises. Squats, dead lifts, bent rows, bench press (both flat and incline), shoulder presses, shrugs, close grip bench, and pull ups. He would also have me do ab work and yes, even curls. This was broken down as chest, shoulders and triceps on day 1, back and biceps day 2 and squats day 3. I would not take any days off, and would just repeat the sequence. Since I was only 14, and the gym was about 5 mile from my house, my cardio work consisted of me riding my bicycle to and from the gym every day, with the idea of doing it faster each day. The ride home after squat day was usually very difficult. All reps were to be done with strict form. Squats were to be done to proper depth (top of the thigh at the hip below the knee) and all benches, shoulder presses and close grips were paused. Dead lifts were not hitched and the weight was to be controlled all of the way to the floor. If the reps were sloppy, the set didn’t count and had to be repeated. I worked with Bruno every day that summer and by following his advice, on August 15, the first day of 10th grade football practice, I was 168 pounds. I had put on 36 pounds in roughly 10 weeks. Granted, my body chemistry was naturally changing at the time, but the program that he had me follow had an awful lot to do with it. The program was, on paper, simple, but it was a lot of hard work. For the most part, it consisted of several basic exercises. And it worked then, and still does today. One of the philosophies he taught me was “You can work out hard, or you can work out long, but you cannot work out hard for long”.
In October of 1980, Olympic Health Club changed hands and Bruno was always banging heads with the new owner, so he opened his own gym and Bruno’s Health Club was born.

As mentioned above, Larry “Bruno” was tragically killed in an auto accident almost 20 years ago. He was a true driving force in the world of Drug Free powerlifting on Long Island. Every year a group of us from our old team get together and celebrate Larry. This year was no exception. This past Sunday seven of us met up at Larry’s favorite restaurant. We still talk about numbers, but only now instead of squats and totals, the numbers we talk about are triglycerides and blood pressure. This year, Carl “Blowfish” Calleca, Mike “Wookie” Duschette, Bob Sailor, myself Chris “Natch” Newins, Dr. Rich Siebert, Tommy “the Thunder” Tedesco and “Hacksaw” Jim Duggan were there. All of the nicknames were given by Bruno and most of them “stuck”.

One of the stories we rehashed was took place at a meet in 1985 or so. As a team, we were never much into the supportive squat suits, but some of us did wear them in the meets. Not crazy tight and we could get the straps up without help. Around this time is when we first got wind of this new bench press shirt that was supposed to add up to 15 pounds on your bench. Larry was a light 220 and I had to suck down to make 198, so we were about the same size across the shoulders, with Larry being a little bit bigger. We both chipped in to buy 1 shirt for the meet. Back in those days, the meets were run by “weight on the bar” like an Olympic style meet, not the rounds system that is popular today. We figured that we could both wear the same shirt, just switching off between attempts. Larry went first and missed his opener because the shirt threw him off. Since we both were opening with the same weight, I was next. Larry got up off of the bench, stepped off of the platform facing me. We both bent over at the waist and interlocked hands. Jimmy and Tommy, each on one side of Larry, grabbed the bottom of the shirt and pulled it off of him and right onto me. I then proceeded to miss my opener. Since the meet was run “weight on the bar” Larry was up right after me, so the shirt swap routine took place again, and again Larry missed the lift. I was then up for my second attempt, and yes, another shirt swap, and of course I missed my attempt. For our third attempt at what was our opener, we both went without the shirt and easily made the attempt. That was the last time we tried to use the shirt.

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Caught Dead Deadlifting - By Burt Gam

About 10 years ago I happened to meet a cocky young kid who fancied himself a body builder. A rather chunky individual, this character was doing some sort of 6 day split routine just like an IFBB pro might do. Chest/Back on Monday, Legs on Tuesday and shoulders/arms Wedensday and all over again on Friday. It was exhausting just listening to him describe his work out. I guess he had unlimited time and energy. Not me. I had spent countless years learning about what works for me and what does not. Split routines, multi-angular training, drop sets, pre-exhaust systems, nautilus routines and countless other methods. I asked him if he had ever done deadlifts and he said no he had not. I asked him why not try them in his routine instead of the countless other exercises he was doing. He responded by saying "I don't see much point in them. That was the end of the conversation because I could see it was a dead end and a waste of energy and time.

If I had cared to expend the effort I would have told him that by deadlifting alone he could accomplish as much or more benefit than all the lateral raises, leg extensions and arm curls combined he was doing. Technically, I suppose the deadlift would be considered a lower back exercise but that description alone would not do it justice. In reality, the deadlift is a most complete exercise because it incorporates so many different muscles either directly or indirectly, perhaps as much as 70% of the entire body's musculature. The quadriceps, hamstrings, lats, and traps are all significantly activated, as are a multitude of stabilizer muscles almost too numerous to count. Much like the squat, the glandular release of testosterone, growth hormone. and insulin like growth factors combine to produce a potent anabolic effect. Perhaps no other exercise barring the squat is nearly as effective in this regard. Muscular growth and overall useful bodily strength are accelerated to a point where one becomes stronger in other exercises as well. Useful and practical strength with significant core strengthening are promoted. Even grip and forearm strength is significantly improved. All I know is if I knew I was going to prison in 3 months and could only do one exercise to put slabs of muscle on my frame, this is the exercise I would pick! And perhaps a few well placed tattoos to boot!

As old as humans have been roaming the earth, the deadlift may be the most practical and functional lift in existence. From the beginning of time, humans have had to squat down and lift heavy objects from the ground. The lift itself has a stark and primitive nature that is both gratifying and relatively easy to learn as far as technique is concerned. Deadlifts can be quite taxing. After performing deadlifts, one has the feeling that they have truly accomplished something productive. As basic a lift as it is, there is still a need to learn the techniques applicable to the lift, not just for the sake of efficiency but for safety as well. While it may be true that poor technique in the deadlift can put the discs of the lower back at risk, it is just as certain that proper performance can go a long way to prevent lower back injury. Powerful spinal erectors and strong abdominal muscles will act like a girdle to protect the lumbar discs, which when weak are responsible for a large incidence of back pain and problems. 

Rather than try and discuss proper technique for the deadlift which can be practiced and learned, what follows here is a discussion of basic principles on how to incorporate the lift into a routine. First and foremost, the deadlift should be performed early in a routine because of the taxing nature of the lift. If your passion is powerlifting or strength training, perhaps deadlifting one day a week is all that is needed. Sometimes less is better, as it may take some individuals a full week to recover from an intense deadlift work out. The other work outs will focus on some other types of lifts such as squats and bench presses. In fact, since squats incorporate so many similar muscles, it could actually prove to be detrimental to deadlift more often. Squat day would perhaps best be devoted to that lift itself. As far as repetition schemes are concerned, this lift seems to lend itself to low or moderate repetitions to focus on technique, although a few hardcore individuals have used higher reps which can be extremely effective in developing hypertrophy or cardiovascular endurance. This method can be extremely taxing and seems to be the exception rather than the rule. For bodybuilders who seem to prefer devoting each workout to a different area of the body, deadlifting on leg or back day can work just fine. Again, it would be prudent to prioritize the deadlift as the first exercise of the day or performance is likely to suffer due to fatigue. Also, some workouts incorporate the squat and deadlift on the same day, but in this instance one or the other is likely to suffer. In this case, if one is performing both exercises twice a week on the same day, train each lift heavy on one day and light on the other day to avoid overtraining. There are many different ways to train and no single right way, just general principles. Everyone is different so by trial and error see what works for you. The main thing is to make steady progress by gradually increasing the poundage. When progress stalls, some kind of change is in order or perhaps a layoff is required. Try and incorporate the deadlift into a 12-14 week cycle and take a much needed and deserved rest. Also, due to the compressive forces on the spine while performing squats and deadlifts, it is wise to perform some flexibility work after lifting to help prevent muscle pulls and tears and relax the muscles for overall back health.

To summarize, whether your passion is bodybuilding , strength training, or general fitness, consider making deadlifts a part of your program. It is truly an all around exercise with all around benefits.

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High Rep Stone Workouts and El Nino - By Jim Duggan

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

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

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

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

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

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

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