I'm going to cut right to the chase and get to the point. Eat more veggies than starchy foods for your carbohydrate source.
Here's why:
The end result of all carbohydrates broken down by the body is glucose, also called blood sugar. So whether it's a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use as its main fuel source, blood sugar. The difference between some of these carbohydrates is the rate in which the body metabolizes them, or breaks them down, to use as blood sugar. There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal. The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.
Simple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body.
Complex carbohydrates should be your main choice for energy for that precise reason, they offer more of a sustained energy supply. Simple carbohydrates create a quick boost of energy followed by a rapid decline, almost like a "crash."
Complex carbohydrates mainly come from either starchy foods like rice, pasta, and bread, or by vegetables like broccoli, peas, and green beans. The biggest reason to switch from a diet full of starchy carbohydrates like bread, pasta, and rice to a diet with more fibrous, leafy ones like vegetables is the calories involved.
I have a friend named Shawn LeBrun who is a personal trainer in Maine and when he was getting ready for his bodybuilding show in which he lost almost 50 pounds in 10 weeks, he replaced his starchy carbohydrates with more vegetables and fibrous carbohydrates.
I have never had to lose that much weight that fast but can vouch this works.
Fat-Loss Veggies
This one simple modification accounted for a significant drop in calories that was soon followed by a significant drop in body fat. Just like it's wise to moderate fats because they are very calorie dense, starchy carbohydrates like bread and pasta are more calorie dense than fibrous, leafy ones like vegetables.
What we want to do is eat a lot of food that makes us full but without over-doing it with the calories.
For effective, permanent fat loss, I feel it's important to choose foods that offer high volume but low calories. This way you do not feel deprived because you're still eating a lot of food but you're not getting a lot of calories in return. Vegetables offer this luxury. You can eat a lot in volume, but do not get a lot of calories in return, unless they are deep fried or drowned in butter (not recommended). This high volume, low calorie luxury doesn't exist with starchy carbohydrates. A small serving of starchy carbs like pasta, bread, and rice is still high in calories.
For example, a 1/4-cup of rice has approximately 150 calories. A 1/2-cup of oatmeal has about the same amount of calories. However, you can eat an entire box package of broccoli and have fewer calories than what you consumed with the 1/4 cup of rice. Or almost an entire bag of raw baby carrots.
I know what you're thinking, "I love my bread and I'm not getting rid of it". I absolutely agree, do not get rid of your breads, pasta, rice, and oatmeal. But moderate it and reduce the amount of each serving. Instead, supplement the smaller serving with more vegetables.
Your body absolutely needs carbohydrates. Carbs are the body's main source of glucose. Your brain cannot function without glucose, in fact, you'd die without blood sugar.
To start eliminating excess calories from the diet, start to moderate and limit the amount of starchy carbs like bread, pasta, rice, oatmeal, bagels, and instead eat more vegetables like broccoli, carrots, green beans, spinach. lettuce, peas, and so on.
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Many lifters avoid front squats like a lifetime subscription to the Oprah Winfrey Network. That's a downright shame because not only are "fronts" an awesome exercise, they're really quite user-friendly, once you get the hang of them.
Like most things that "suck" at first or are difficult or uncomfortable, front squats deliver superior results. EMG data shows higher muscle activation in the vastus lateralis and rectus femoris as compared to the back squat, with similar muscle activation in the vastus medialis, suggesting that front squatting is a great way to build massive quads.
Front squats also keep you honest. If you cheat, you drop the bar, simple as that. For this reason, many strength coaches consider the front squat to be a better lower body strength test than the mighty back squat. It also creates a built-in safety mechanism.
On the topic of safety, having the bar loaded anteriorly forces you to keep a more upright torso, thereby reducing spinal shear and making it more low back-friendly. Similarly, biomechanical analysis shows that there are less compressive forces on the knee during a front squat as compared to a back squat.
When the rubber hits the road, the biggest knock on front squats is simply that they're hard and can be uncomfortable at first, which is a terrible excuse when you consider weight training is supposed to be at least a somewhat masculine endeavor.
But front squats are worth the temporary discomfort. This article will give you five tips and drills that you can try today to help you front squat more effectively and take your training to the next level.
First things first – you've got to figure out how you're going to hold the weight.
Assuming you have the requisite upper body flexibility to use the clean grip, that's your best bet. It's very secure and will have the most carryover to the Olympic lifts (if you're into performing them).
Unfortunately, not everyone will be able to get into this position without putting undue stress on the wrists. If you fall into this camp, don't force it. Definitely work on your flexibility (giving special attention to the wrists, shoulders, lats, and triceps), but use a different grip in the interim.
The cross-arm grip is another popular option and is what I used for years when I started out. While it worked well for the most part, I found that as the weights got heavier, I had a hard time keeping my elbows up, which led to me rounding my upper back and having the bar slide forward off my shoulders.
Behold, the best of both worlds – the modified clean grip using wrist straps, an idea I picked up from Charles Poliquin and Mike Boyle.
Loop the straps around the bar where the knurling meets the smooth to create a set of handles. I like to fold the straps in half first so there isn't much slack and I've something thicker to hold on to. (See figure below.)
This method is great because there's no stress on the wrists and it's easy to keep your elbows up. I was resistant to trying it for a while because I worried that the straps would slip under heavy loads, but that hasn't been a problem at all.
The fact is, I've found that I can actually use more weight than I could when using the cross-arm grip. This is definitely one of my favorites and something I highly recommend.
My other favorite is using the safety squat bar. Simply turn the bar upside down and backwards from how you'd use it for back squats so that the yoke is facing behind you and the camber on the ends of the bar is angled down and back.
I like this version for several reasons:
If you hold it correctly, there should be about a half-inch space between the yoke and your throat. This makes it easier to breathe and you don't get choked out like you do with a barbell.The yoke helps to keep the bar from sliding off your shoulders.The padding is more comfortable and forgiving on the shoulders, and could be particularly useful for people with AC joint problems who can't tolerate the direct pressure of the barbell.Because the camber bends back and down, it helps to keep your weight back on your heels as you squat, which in turn helps you stay more upright.It allows you to use higher rep ranges. I've done 20-rep sets with no problems.
Unfortunately, not many gyms have a safety-squat bar, but if you do, it's worth a try.
Once you have the grip figured out, it's time to move on to the squat itself.
Typical coaching usually revolves around a set of generic cues. You've probably heard a lot of them – "elbows up," "knees out," "spread the floor," etc. These cues can be great reminders if you have someone there watching you, but if you're on your own, it can be too much to process at once.
Instead, I'd prefer to give you some drills that will get you to do all the right things reflexively without over-thinking it.
I've seen this one called many different things but whatever you choose to call it, it works.
Put your hands together like you're praying, squat down to the bottom position with your weight on your heels and push your knees out with your elbows, keeping your chest up and your back arched.
Now hold it.
How long? It really depends. Do it until you can do it really well. If you can't, well, then you better be doing it all the time and supplementing it with some of the mobility drills in this article.
You really can't overdo it; the more the better. When I was first trying to master the squat, I would post up in this position for minutes on end while I was reading, watching TV, whatever. Laugh all you want, but it helped.
The beauty of this one lies in its simplicity. It functions as a screen (if you can't get into the proper position with your own bodyweight, then you have no business doing heavy squatting until you can), a mobility drill, and a teaching tool all in one, making it extremely versatile and efficient.
As a teaching tool, it's great because it reinforces the idea of pushing your knees out and allows you to experience what it should feel like in the hole. Most lifters – coaches included – think they're going much lower than they really are, as evidenced by all the ridiculously high squats you see in gyms.
I'll never forget the first time I filmed myself squatting (if you've never done it, I highly recommend it). I'd always squatted in front of a mirror, and they looked pretty good from the front – to me anyway. After watching them on film, it was eye-opening to see that the squats I had thought were deep were really quarter squats at best.
Don't be that guy. Learn from my mistake and save yourself the embarrassment.
Get used to sitting in the bottom of the prayer squat until it becomes second nature. You'll develop some great mobility in the process, killing two birds with one stone.
Don't worry, you don't have to do it forever. Once you master this drill, you really won't need to do it a lot except for perhaps as part of a quick warm-up, and you'll be able to maintain your mobility by squatting through a full range of motion. Until then, make this one your best friend.
This probably isn't the box method you're thinking of. It's common practice to use the box squat – where you sit back onto a box – to teach the squat, using a progressively lower box until the trainee can squat below parallel.
This sounds good in theory, and I have no qualms with the box squat as an exercise, but I don't like it as a teaching tool for the free deep squat. I think it's a fundamentally different movement pattern and doesn't translate very well.
The box squat is much more hip dominant and is typically done with a vertical (or almost vertical) tibia. The front squat, on the other hand, is much more of a knee dominant movement where the knees travel further out over the toes. The box squat teaches you to "sit back," whereas with the deep squat you need to think more about sitting down between your feet.
To help groove this pattern, I like to use the box in a different way, using a tweak of something I picked up from Dante Trudel, the creator of DC Training.
Stand in front of a mirror in your typical squat stance with a heavy box in between your feet (the box should be almost the same width as your stance).
Now pick it up, watching yourself in the mirror the whole time and making sure to keep your heels on the floor. That's it.
I love this drill because it essentially teaches itself. If you successfully pick up the box, then you've just figured out how to squat. You'll have to push your knees out to make space to grab the box, and by looking at yourself in the mirror, you'll ensure that your chest stays up.
Furthermore, it helps program proper sequencing in the hips and knees, which is essential to squatting well. Ideally you want to initiate the movement with a slight break at the hips (pushing your butt back) followed closely by a break at the knees. Many lifters struggle with this sequence and break from the knees first, which leads to weak squats as well as knee and back pain.
Putting a box between your feet automatically fixes this issue because you'll quickly find that you must push the hips back slightly first before descending or else you won't be able to get low enough to pick up the box without rounding the back.
Get up from your computer right now and give it a try. You may be surprised how quickly it clears things up!
I hear the collective groans and snickers already. Did he really just use the S word?
I'm not a fan of the Smith machine and think it ranks right up there alongside the Shake Weight and the Ab Solo for the "Most Useless Gym Equipment" award. I'm especially not a fan of it for heavy squatting because it takes away the need for stabilization and locks you into an unnatural movement pattern.
That said, I do think it can be effectively used as a teaching tool, albeit unloaded, to help teach and ingrain good technique, especially for those with a tendency to fold forward. Sometimes this issue is due to a mobility restriction, and sometimes it's simply a form flaw. The Smith machine can help with both.
Set up just as you would for a regular front squat using your grip of choice, only with your feet about a foot out in front of you, and start squatting as normal.
You won't have to worry about the bar sliding off the shoulders so you can focus on squatting correctly. Moreover, since the bar is on a fixed track, you literally can't bend forward, thereby reinforcing the idea of keeping an upright torso.
Having the feet out in front will make it significantly easier to squat to proper depth, allowing you to practice moving through a full range of motion. It also helps loosen the hips and ankles, making it function as both a technique drill and a dynamic mobility exercise.
As your mobility improves and the movement feels more natural, move your feet in closer until they're underneath your body in a normal squatting stance. At this point, you'll be amazed how much better your squat looks in a short amount of time.
Now go back to the barbell and forget the Smith machine ever existed.
Once you're comfortable with the drills above, the hands-free front squat is a great way to put everything together. I got this one from Mike Boyle and it works well for getting comfortable with bar placement.
The key here is getting the bar in the right groove in your deltoids so your wrists and hands don't have to do much work. Going hands-free makes it easy to find that sweet spot because otherwise you'll dump the bar. It also teaches you very quickly to keep your elbows high so the bar doesn't roll forward on you. If you can learn all that without the use of your hands, it will feel much more secure when you grip the bar again.
It's also useful for advanced lifters to use from time to time just to reinforce good technique. I still use it a lot during my warm-up sets with moderate weights to dial in my form before the heavier work.
Hopefully this article has addressed any issues you might have with front squats and perhaps even given you some ideas for improving your own. Regardless, I feel better knowing that I've done my part to help rescue the much-maligned front squat from the bodybuilding dog house.
If front squats leave you frustrated and sore in all the wrong places, try using some of the tips mentioned here for a month. I may just make a believer out of you too.
Gullett, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength & Conditioning Research: January 2009 - Volume 23 - Issue 1 - pp 284-292. Russell PJ, Phillips SJ. A preliminary comparison of front and back squat exercises. Res Q Exerc Sport. 1989 Sep;60(3):201-8
I was there once - a skinny teenager with dreams of being the next Arnold. Actually, all I wanted was twenty pounds of muscle so I could stand up to high school bullies and gain confidence to talk to girls. If I got better at sports in the process, then that would be icing on the cake.
Now, as a wise old lifter with almost twenty years of weight training experience, I’ve learned a thing or two. I’ve gained a ton of knowledge “in the trenches”, I’ve gleaned considerable insight from fellow gym rats, and I’ve learned from all the reading I’ve done.
When you’ve been in the game long enough, you are able to see the big picture as it pertains to strength and conditioning. You realize that the best lifters vary their workouts, but not by much. You discover that consistency might be the most critical component of your results. Finally, you figure out how to spend your time and energy wisely and focus your attention in the right direction.
These are the things that I wish someone had told me many years ago, when I first ventured into the weight room. Here are the five keys to getting and staying big and strong.
We don’t talk about this particular topic much in the strength and conditioning industry. Although anabolic steroid use is seen as a faux pas in the outside world, I personally don’t judge others if they choose to go down this path. However, I believe that lifters should make educated decisions on the topic, so I’m here to address some practical considerations.
If you decide to take anabolic steroids, there is no doubt that you’ll gain size and strength at a much more rapid pace than if you go the natural route. However, what many lifters fail to realize is that anabolic steroids can interfere with blood pressure, temperament, libido, and self-confidence.
The question that you need to ask yourself up front is, “For how long do I expect to take steroids?” Many people assume they’ll do a couple of cycles, gain some decent levels of size and strength, call it quits, and “fast-forward” their progress by a couple of years. I can assure you that this is rarely the case in practice.
Many individuals find that after experimenting with steroids, they just don’t feel right when they’re not on a cycle. They lose “the edge”, they aren’t as aggressive, their sexual performance drastically diminishes, they aren’t able to recover as quickly from workouts, and they struggle to hold onto their size, strength, and power. The temptation to keep using is just too hard to resist.
Here’s another important thing to consider: Do you really want to be that lifter who reaches his all-time greatest strength levels while using steroids at age 21 and then never returns to those levels? Would you rather get stronger year in and year out for a couple of decades? Would you prefer to always be at or near your best strength levels? Or would you rather be the guy who lives in the past and says, “Ten years ago I could bench press 365 and squat 500?? Many lifters simply can’t stand these feelings of past glory so they keep using or quit lifting altogether — because they never had to work hard and consistently for their gains.
My advice? Do it naturally. Although the training methods are similar between natural and drug-assisted lifters, there are also differences. Basically, you just can’t do quite as much volume, intensity, and/or frequency if you’re a natural trainee. Weigh the potential costs and benefits and make an informed decision.
The most important aspect of gaining muscular size is to make sure that your weight gains are always accompanied by strength gains in the big compound lifts.
How you look is largely dependent on your strength in:
1. Squats
2. Deadlifts
3. Bench press
4. Bent-over rows
5. Military press
6. Weighted dips
7. Weighted chin-ups
Of course it’s fine to substitute variations such as front squats, sumo deadlifts, incline presses, t-bar rows, push presses, close grip bench, and wide grip pull-ups. It’s also okay to perform other great exercises such as hip thrusts, glute-ham raises, lunges, one-arm rows, barbell shrugs, and barbell curls.
However, you need to make sure that you’re consistently getting stronger at the big lifts over time to ensure that the weight that you pack on consists of muscle and not fat. Furthermore, you need to gain weight steadily over the years. Beginner lifters can pack on 20 pounds of muscle in a year rather easily, but gains slow down after that, and you’ll need to gradually manipulate caloric intake to make sure your bodyfat levels never get out of control.
You can eat several pizzas each day, get up to 300 lbs, and squat and deadlift the house, but no one will envy your physique, and you won’t be proud to take your shirt off in public. I recommend that you keep your bodyfat levels under 15% and strive for the athletic look.
I have yet to meet a lifter who could squat 405, deadlift 495, bench press 315, bent-over row 275, military press 225, weighted dip 180, and weighted chin 115 and didn’t possess an amazing physique. These are some good goals to shoot for, and if you’re there already, then you can work on repping out with those weights!
How you look is largely dependent on your strength in the big, compound movements
A younger lifter rarely thinks about joint health when getting started with lifting. A large percentage of lifters are forced to stop performing certain exercises, work around pain, or quit training altogether because they never paid attention to joint health from the get-go. If they had the foresight to take good care of their joints, they could have trained pain-free for life and gotten much more results.
Joints require mobility, stability, and motor control. In other words, joints need flexible muscles and soft-tissue to surround them, strong and stabilizing musculature to prevent wasted movement, and coordination to move properly. Joints also need balanced levels of strength in the surrounding musculature in order to track properly.
Joint health is highly correlated with good habits and good form. Perform dynamic warm-ups before you start lifting, such as foam rolling/SMR, mobility drills, and activation drills. Conduct a more specific warm-up consisting of several progressively heavier sets prior to your first compound lift of the day. Use a full range of motion when you lift weights, and make sure you use perfect form. For the upper body, perform an equal amount of horizontal pushing and pulling as well as vertical pushing and pulling. For the lower body, perform an equal amount of quad-dominant and hip-dominant exercises. Better yet, skew the ratios in favor of pulling, as you can never go wrong by doing more pulling than pushing for the upper and lower body. Stretch at the end of your workouts.
Safe and unsafe ways to perform movements do exist; therefore, you need to learn ideal exercise mechanics, which means knowing how to optimally distribute stress throughout the body’s joints while lifting.
Due to variable genetics and training status, every individual responds best to his or her own personal program. Exercise selection, volume, intensity, and frequency are some of the variables that should be tinkered with by all lifters in an attempt to fine-tune their programming.
It is wise to experiment with high frequency training, high volume training, and high intensity training. All lifters should give bodypart splits, lower/upper splits, and total body training a try. Only after 8-12 weeks of strict adherence to each of these can a lifter truly understand how his or her body responds to various types of training stimuli.
However, you should never stray too far from what works. There are tried and true programs and templates that have stood the test of time, and when you get too radical or venture too far off the beaten path, you run the risk of not seeing results and possibly injuring yourself.
A good program always focuses on the big basics, and there are many ways to do them. In a bodypart split routine, big compound lifts should be placed first in each day’s workout.
Most important, it’s critical to find a routine that you enjoy. The best routine for you is the one you love to perform and the one with which you’ll be most consistent. If you hate 20-rep squats to the point where you dread going to the gym, then they’re just not worth performing regularly.
The greatest thing about meatheads is that they always have their gym memberships and whey protein powder. They can be in debt, in danger of getting their vehicle repossessed, and in dire straits otherwise, but they will always make time to train.
The single most important factor in getting and staying big and strong is consistency…not consistency for an entire year, but consistency for a couple of decades. It takes years to form those “mind-muscle connections” and to learn how to properly coordinate the activation of your muscles. Powerlifters and Olympic lifters never stop working on their technique. Each year, you get a little bit better, a little bit stronger, and a little bit bigger. Average lifters just don’t get this. They make excuses, they take time off from the gym, and they justify and rationalize missed workouts.
Big and strong lifters see lifting as their job. It doesn’t matter if a holiday comes around, if they start dating someone new, or if they start a new job, you can count on seeing them in the gym regularly performing their scheduled workouts. Big and strong lifters prioritize training and eating, which makes it nearly impossible to fail in their goals. Success is inevitable with this kind of motivation and determination.
Big and strong lifters see lifting as their job
So there you have it: the five keys to getting and staying big and strong. I hope this article has focused your attention on what really matters.
Small lifters who sporadically attend the gym for a quick bicep- and tricep-blasting workout are a dime a dozen. It takes some serious juevos to buckle down and put a couple hundred pounds on your squats, deadlifts, and bench press over a multiyear period. You can do it!
Written by Bret Contreras
Discuss, comment or ask a question
If you have a comment, question or would like to discuss anything raised in this article, please do so in the following discussion thread on the Wannabebig Forums - Five Keys to Getting and Staying Big and Strong discussion thread.
About Bret Contreras
Bret Contreras received his Master’s degree from ASU and his CSCS certificate from the NSCA.
He trains individuals out of his badass garage gym in Scottsdale, Arizona and maintains a popular blog at www.BretContreras.com.
It's been twelve days since you ditched all barbell pressing and withdrawal has been a bitch.
Your cuff rehab routine has been mind-numbing. You miss the strain of the big heavy iron, and good God, what about your shirts? Your pecs and shoulders can't start to shrink now, you just moved up to a size XL.
But you couldn't go on pressing in pain. Wisely, you abstained.
What if I told you there was a press that could change your life? A press that, for once, wouldn't get tagged as a destroyer, but as a healer. One that could add serious muscle in places that no other press could?
If you think you're dreaming, it's time to wake up, cause this exercise needs to be added to your program, regardless of shoulder health.
Complaints about pressing and shoulder pain run rampant and of all pressing implements, the barbell press causes the most problems. It alters the neutral alignment between the wrist, elbow, and shoulder.
There are people out there that bench press and overhead press without problems. I know, back in the old days everyone used to press with a barbell for overhead and bench work and they never had problems. Or so everyone tells me.
But you might not be in that category. Don't feel bad if you're not, and don't force yourself into it, either. Your anatomy is different. Your posture is different. Your history is different.
Whether you train yourself, clients, students, or athletes, don't write off pain. I'm sure if Tiger Woods was paying you millions of dollars to train him, you wouldn't make him do anything that would jeopardize his game.
So why subject Mr. Jones to it? Having to miss work because your trainer destroyed you last night isn't hard training, it's assault.
So what can we do if pressing is a no-go? Swiss bars and push-ups are common ways to press around shoulder problems, but not everyone has specialty bars, and loaded push-ups are a pain in the ass.
Enter the unilateral dumbbell floor press, the new/old solution to your pressing problems.
Unilateral exercises are often deemed less effective than their bilateral counterparts because they can't be loaded as heavily. And since the load is offset, it requires more stabilization throughout the body. That means that sometimes, something other than the primary movers can hold you back. Those that have tried the unilateral dumbbell bench press know what I'm talking about.
Lifters often do their presses from a standing position for this very reason. They want to engage the entire kinetic chain to mimic how most movements are performed in both sports and real life.
This may be tagged as "functional" slop, but something tells me that firing the glutes and stabilizing the torso to produce movement at the shoulder isn't a bad thing.
For complicated reasons beyond torso strengthening, the unilateral version just works better. I have an overly scientific theory to explain why and it goes like this – you can't walk and chew bubble gum at the same time.
All available attention is allotted to one arm, which, for you math gurus, is 50% more than what there is in the bilateral version. It reminds us that we're doing more than exercising; we're accomplishing a specific goal.
Another advantage is the freedom to move and adjust your body position. If you lose your upper back tightness when taking the bar out of the rack during a bench press, there's no going back.
Dumbbells are easier to adjust, but when you use two you're going to be seesawing with weights above your face, making it look like you're scratching an unfortunate back itch. With only one shoulder pinned down, it's easier to get into proper position.
What if you're the guy with perfectly healthy shoulders that's not lacking in upper chest development? Well, Mr. Franco Columbu, it's still a great exercise for your triceps and lockout strength, just like any floor press variation.
Dumbbell floor presses will help you lift more weight during pressing exercises, and more weight is usually a good thing.
So you have a choice. You could be the guy doing kickbacks to get your triceps jacked, or you could be the guy on the floor doing this exercise. Not only are your triceps going to thank you, but you're also doing your shoulders and upper chest a favor.
The unilateral floor press protects the shoulders because the lower half of the press is eliminated, and that's where funky stuff happens. Shoulders uncontrollably externally rotate themselves into the impingement zone. The slow and controlled descent becomes a ballistic bounce. Even though range of motion is sacrificed, it's better to eliminate the possibility of these things happening.
The true magic, however, happens in the lockout position. The dumbbell compresses the shoulder into its socket, seemingly reversing postural problems. When done correctly, the shoulder blade lies flat on the ground, and the entire body is locked down.
Another beauty is how the dumbbell subtly teeters back and forth. The shoulder stabilizes much like it would during more specific rotator cuff movements, like quadruped rhythmic stabilizations.
Guys can be insecure about a lot of things, but nothing takes its toll quite like a lackluster upper chest.
Sufferers try everything. Flies, cable crossovers, incline pressing. Often, none get the job done because, like other lacking body parts, there's no mental connection with the muscle. Most compound lifts put your body in a disadvantageous position for optimal activation, and that includes incline pressing. When you combine bad activation with sub-optimal biomechanics, you're not going to get a good contraction.
The unilateral floor press gasses the upper chest because it solves both problems. First, you have a free hand so you can palpate your upper chest during the lift. You don't hope it's contracting, you know it's contracting. This sensory connection increases activation.
Second, the biomechanics lends itself to greater upper chest activation. Dr. Clay Hyght, in Building a Bodybuilders Chest explains:
At least one study has shown that using a slightly narrower grip improves upper chest activation even more so than an incline bench angle. This is because using a slightly narrower grip forces the elbows to come slightly in towards the sides (adduction of the humerus) as opposed to them being flared. Subsequently, this puts the clavicular pectoralis in a better mechanical advantage to do its primary function(s) – flexion and horizontal adduction.
Dr. Hyght was referring to a narrow grip on a barbell. Yet when using a barbell, no matter how narrow the grip, there's a propensity to flare the elbows because the hand is pronated, which shifts the workload to the lower chest.
With a dumbbell, however, it's easier to keep the elbows from flaring because your wrist is in a neutral position, so the upper chest does more work.
The most difficult part about the floor press is getting into position with the dumbbell at lockout without killing yourself. There are two ways to do this.
The first step is the rolling method. You don't need to be a Brazilian Jiu Jitsu champion to do this, so don't get discouraged. You just need a few principles so you don't twist your spine like a Twizzler.
Lie on your side and cuddle the dumbbell as close to your body as possible with your knees bent. This is going to reduce the lever arm, lowering the torque throughout your spine. Both hands are important, but the top hand is the one that grips the handle; the bottom hand supports.
Next, extend your top leg to the ground. The bottom leg stays tucked.
Begin the roll by looking over your top shoulder. Where the head goes the body follows, so the head always leads. Once you feel a pull in the dumbbell, use your hands to roll it onto your chest and abs. It should be able to rest comfortably here.
Extend both legs, and use both arms to press the dumbbell to a desired side.
Pics are great, but video is often better. Here's a video of the rolling setup and press:
Second is the heave-ho method, and more similar to what you're used to doing on a traditional bench. Spread your legs into a "V" with the dumbbell resting on the ground between them.
Tilt the dumbbell so that side closest to you rests on the ground, with the other side in the air.
Interlock your fingers around the handle. Rock your momentum forward, and explode backward, heaving the dumbbell to the lockout position.
And again, a video description:
Regardless which method you use, you'll be at lockout with your feet extended. Squeeze your glutes and contract your abs to stabilize your body. This becomes more important as the weight increases.
Shift the dumbbell to the desired hand and make sure the shoulder is down and back. For you nerds out there – retract and depress the scapula. This is commonly known as a "packed" position.
However, remember that since you're only dealing with one dumbbell, you have more freedom to move. Wiggle around to set your shoulder if you have to; it's one of the perks this exercise offers.
Once you're confident that your shoulder is down and back, with the blade flat on the ground, either place your free hand on your chest, or let it roam in the air to challenge your stabilization even more. Hold this position for 5-10 seconds and just "feel" the head of the shoulder sink into its socket, while the upper back tightens. Now you're ready to go.
After the isometric lockout hold, slide the elbow down next to your torso. When the upper arm hits the floor, pause for a second while keeping everything tight. It's like the box squat. Just because you come to a dead stop doesn't mean you take a nap.
After pausing, extend the arm to its original position by cueing yourself to push the shoulder blade into the ground. This helps to keep your shoulder packed. Your elbow stays tucked close to your torso; don't let it flare.
After completing your set, hold the dumbbell at lockout again for another 5-10 seconds. If you want more shoulder stability work, you can do what I call "the compass." After your set, at lockout, nudge the dumbbell north, south, east, and west to mimic quadruped rhythmic stabilizations. This can get dangerous with heavier weights, so save it for warm up sets.
After finishing the set for one arm, return the dumbbell to the chest. Grip the dumbbell with the other hand, but use both to get to the lockout position.
Once both hands complete a set, return the dumbbell to the floor by reversing either setup.
If you're reversing the rolling directions, rest the dumbbell on your chest, tuck one leg to the side (the side you plan on rolling to), look over the shoulder, and cradle the dumbbell to the floor.
If you're reversing the heave-ho directions, hold the dumbbell at lockout with both hands, rock your momentum onto your thoracic spine, rock your momentum forward while doing a sit up, and place the dumbbell on the floor in between your legs.
Add mass to your triceps, size up your upper chest, and increase your lockout strength, all while healing your shoulders? You bet!
Stop wallowing in your pressing woes and start doing something about it. Maybe you can't overhead press or bench press just yet, so take care of your problems and increase your strength at the same time. Regardless of your goals, the unilateral dumbbell floor press is worth your consideration.
If you're like me, you probably want nothing more than to feel like a 'super-stud' every time you take your shirt off in public. You want to have the confidence to say, 'Boy, this sweaty shirt is chaffin' me', then reach over your shoulder and tear your shirt off like Brad Pitt in Fight Club. When you know that your pecs look like two soup bowls inserted beneath your skin, and your abs are as hard the asphalt you stand on, it's tough to keep your shirt on!
Today you are gonna learn the top 5 training principles that you MUST implement in order to make your physique and performance goals... a reality. But, before I open the info-floodgates, there is something you've got to understand. Men... all men, should recognize that we are athletes and our training programs must reflect this.
Even if you're a 'pencil pusher' or a 'white collar crook', the essence of your being is athletic. In order to see any type of fitness results it is essential to recognize that Squats, Power Cleans, 40 Yard Dashes and Vertical Jumps are not only for NFL Combine participants... they are for you!
1. You're An Athlete By Design
The foundation principle of everything that I teach all begins with one extremely powerful phrase: "We are primal beings living in a modern world"
Our physical bodies have been unchanged for thousands of years. In fact, today, our bodies are an exact expression of what our ancestors were over 100,000 years ago. It is believed that it takes about 100,000 years for 0.001percent of a genome to change... so yourself and Primal Man are for all intents and purposes... the same.
What has changed is how WE have chosen to live, if you can even call it that. As we have 'advanced' in technology we have regressed in physical strength and stature.
We function at a much lower capacity than were inherently capable of. This is analogous to those people who buy off-road vehicles that will never see anything but concrete! You've been given the ultimate athletic tool... use it.
2. Short, Hard and Intense Workouts Yield Lean, Hard and Muscular Bodies
When you spend over an hour in the gym sitting on useless 'fitness machines' while you're waiting to do your 'next set'...your nervous system's primal response is to release Cortisol and Glucocorticoids - which are stress hormones, (these make you sick, sad, fat and, stupid) in response to your body thinking... "Holy Cow, we've been training for over an hour... perhaps we're being chased by a tiger and need to preserve body fat", then it begins sacrificing muscle tissue for energy! This is called The Catabolic Effect. Also, workouts exceeding 1 hour have been shown to be associated with a rapid decrease in androgen levels.
This is why marathon runners look so emaciated... id much rather look like one of those Lock, Stock & Ready Sprinters with muscles rippling across their backs and abs.
3. Aerobics and Cardio Training Is Boring & Ineffective
Strength coach Charles Poliquin has coined the phrase "Chunky Aerobic Instructor Syndrome" (CAIS). You've seen them, they do cardio all day long... don't you think that they would be a bit leaner? Well, there is a scientific reason as to why they are cubby even though they bounce up and down on those colorful blocks all day long. In fact research has shown that aerobic instructors who taught an average of 3 hours a day maintained a body fat of 22-24% - mind you, that Olympic athletes hover around 9%.
Especially with repetitive exercises like aerobics the body adapts quickly to the stimulus and ceases to respond to the stimulus. Also, you begin to become very fuel-efficient... Listen, think of a metabolism that has adapted to long treks of cardio as being a Honda... it burns very little fuel (i.e. fat) but can go miles and miles. Think of a metabolism that is roaring with increased mitochondria activity (as is present in someone who weight trains with circuits) as a Hummer, large fuel combusting metabolism!
Here's Why this is so important! You want a stronger heart, without the fat saving response of long boring cardio treks. That is why I teach my clients how to do work capacity sets. We take 4-6 exercises and complete them back to back with no rest and aim to complete them all with in about 2 minutes... if your heart is not ready to pound out of your chest after that, then maybe you should visit your veterinarian!
Here's a simple circuit that you can do at home - first 20 squats, then 20 lunges, then 'step ups' on a bench 10 each leg, finally do 10 squat jumps and get it all done in less than 90 seconds! Kick-ass workout!
We begin every session with Plyometrics and then get right into 3-5 "work capacity" sets for upper and lower body.
4. Get High on Oxygen & Sunshine
Besides the fact that training on treadmills and 'sit down' exercise equipment is less effective than getting your feet on the ground and learning how to use your own bodyweight, training indoors can be detrimental to your performance and fitness results.
As 'primal beings' we are in need of several vital elements and forms of energy. The suns rays are nourishing to your mind as well as body. It is well documented that those who live in the cooler northern climates that enjoy less sunshine through out the year are several times more likely to suffer from depression.
Also, if you're like most Americans you work and live indoors (maybe). In fact, the average person spends 90% of their time indoors. Several health experts have propounded that our homes and workplace are the most toxic environments in our lives. Many studies have stated that toxic particles and fumes found in your home and workplace include: air fresheners, spray starch, paints, mothballs and even 'new car' smell kills more people every year than automobile accidents!
So, what do you do? Train in the great outdoors! When I train my Strength Camp clients at Vinoy Park in St. Petersburg Florida, not only do we benefit from the sweet bay breeze but also the scenery is beautiful enough to give a nun spring fever!
5. It's Gotta Be Fun!
Drop out rates for exercise programs are almost as high as the drop out rate in my old middle school! The bottom line is, if you don't enjoy it - you wont do it. The most effective way to ensure that you stick with your training program is to change it often. This doesn't mean hop from one modality to the next before you get any results. It means stick with your weight-training program for a minimum of 90 day but change the exercises you use for each body part at least every 3 weeks.
This not only keeps you interested but also, your nervous system will be challenged with the new exercises and be forced to adapt. This yields fast and long-lasting results!
Coach Elliott Hulse CSCS is Tampa Bay’s most ‘in demand’ Strength Coach and Fitness Trainer. His programs get Athletes and “Tough Guys” fast, stronger, leaner and, meaner. Get Your FREE Audio Mp3 Report Men’s Fitness Secrets Revealed at [http://www.MensStrengthAndFitness.Com]
Have You Ever Wondered Why People Are So Obsessed With The Bench Press?
I used to ask myself, what's the big deal with the bench press anyway?
It didn't matter if it was at school with my friends... at work with my co-workers... or at the gym with my lifting buddies... everyone would always ask me, "How Much Do You Bench?"
But over time, as I became more informed about exercise and muscle growth... I soon learned that the benching did a lot more for your body than just about any other exercise.
3 Reasons Why You'll Want to Focus on Increasing This Lift
1. As you probably already know... having a big bench press is like a badge of honor. Plain and simple... it gets you respect and attention in almost every area of your life. It's a measuring stick that you use with your buddies. The one with the biggest bench is usually the most respected. The strongest is usually the most respected (and most feared!)
2. Having a big bench usually means you're strong and in shape. In fact my football coaches in college were dead serious about knowing how much I could bench press and tested it several times a year. You see they knew something that most people don't.....
3. Increasing your bench press will also increase the amount of muscle mass you have on your entire body! It's true... and it's because of 2 reasons. First, when you keep lifting more and more weight, your body must add muscle mass so that it can handle that additional stress (weight) you're placing on it. And second, heavy intense lifts like the bench press releases anabolic hormones into your bloodstream... things like testosterone and human growth hormone. These are the male muscle builders that help you pack on muscle.
The bench press is not just about boosting your ego, having a head turning upper body, or about the ability to push people around on the field.
When done correctly (which most people don't) the bench press uses every single muscle in your body. You stimulate the chest, shoulders, triceps, biceps, your back and even your LEGS.
It's a fact that compound exercises that involve the most muscle groups give you the most results in the least amount of time. It's because you're using ALL of your muscles at the same time.
And honestly... no upper body exercise involves more muscles and becomes more of a full body exercise then the bench press. So if you don't have a lot of time you can spend in the gym... focusing on the bench press is a sure-fire way that you're getting an intense, good workout in for your whole body!
Why Many People Fail To Focus On Improving Their Bench...
Maybe you know someone that struggles with this exercise. And the way they deal with it is by ignoring it. Or they say it's an over-rated lift.
The problem with this mentality is that by skipping this mass building exercise... they're depriving their body of anabolic hormones that could be helping then pack on muscle mass. And they're not placing enough demands on their body so that they can gain muscle.
Foolish, if you ask me.
When you train the bench press the right way... you trigger a release of testosterone and growth hormone that helps all your muscles grow bigger and stronger.
And as a result... you'll pack on more muscle mass... which will help you feel more confident in your appearance.
We all know that jacked, muscular guys usually get attention, turn heads, and get others to notice.
The #1 Mistake People Make When Failing To Bench Press More Weight
I want to let you in on a little secret:
Because there are SO many muscles involved in the bench press... you don't want to neglect and forget them.
In order to up your bench press max and start packing on muscle mass... you'll need to pay close attention to the other muscle groups that are involved in the lift.
For example, just bench pressing more often will NOT help you gain strength or muscle. In fact, the opposite occurs... you actually lose strength and muscle if you start to benching too often. It's because you're OVERUSING the chest muscles... but UNDERUSING your other muscle groups.
What's the Solution? Power Building. Click HERE for the rest of the article.
I've dealt with back problems my entire life. By problems, I don't mean the occasional lower back tweak, but rather serious complications that greatly affected both my training and my overall quality of life.
Suffice it to say, my issues weren't the sort that a few Advil and ten minutes on the foam roller could cure. I'll spare you the gory details, but things came to a head in 2005 after involuntarily wetting the bed several times and being forced to have surgery to repair a disk at L5-S1.
I was also an athlete and exercise junkie, but after the surgery I had a lot of trouble (and still do) running and cutting, which obviously ruled out most sports. So I turned to lifting weights for my daily endorphin fix.
My drug of choice is leg training. There's just something satisfying about it – not necessarily fun, but satisfying. Leg day will push you to your physical limits and show you what you're made of along the way.
It's also a surefire way to separate the real lifters from the prima donnas. Big arms and broad shoulders are a dime a dozen, but when I see a guy with strong and muscular legs, he's got my respect because I know he's put the work in. There's just no other way.
Leg day can be a slippery slope for those with back problems. On one hand, you've got to push it hard to see results, but most traditional leg training programs can wreak havoc on your back if you're not ultra careful.
You don't want to risk getting hurt, but you also don't want to be relegated to a life of wussy training and wearing sweatpants at the beach, either. I struggled with this for a long time, and I suspect many reading this do too.
Through considerable trial and error, I've learned (often the hard way) how to modify leg training to not exacerbate my back problems while still training with the brutal intensity required to make progress. If what I'm saying resonates at all, this article is for you.
For many, a typical training session will look something like this:
Single leg knee-dominant exercisePosterior chain/hip dominantBilateral knee-dominant exercise (Optional)
It's basically your run-of-the-mill leg program, only in reverse. Traditional methods will have you starting with some form of heavy squat, followed by something for the posterior chain before wrapping up with single-leg exercise accessory work.
This method has built many a big set of wheels and is no doubt effective, but if you have a preexisting back problem, it may also be setting you up for a world of hurt down the road.
In this back-friendly program, we're still including all the same basic components of a traditional leg workout. We're just flipping the order in which we do them.
I'll now discuss the "whys" and go into each part of the workout with more depth.
Single leg training is an effective way to overload the legs without stressing the spine, making it a great option for those with back problems. You'll start each workout by picking one exercise from the list below for 3-4 sets of 6 reps per leg.
Rear-foot elevated split squatsSingle-leg squatsLunges (reverse, forward, or walking)Skater squats
Remember, we're using the single-leg work as a primary exercise, so treat it accordingly. Don't just breeze through it. Work your way up to a top set where you go as heavy as you can for 6 reps using good form.
I recommend taking 60-90 seconds rest between each leg to allow sufficient recovery (except for walking lunges, which will obviously be done in a continuous fashion), and at least two minutes between sets. If you're doing it right, you'll need every last second of it.
You'll be surprised at how much weight you'll be able to handle when you take it seriously. It may feel a little awkward at first, but the learning curve is typically very fast, so stick with it.
Placing single-leg work first in the training session will allow you to get much more out it. When performing it at the end of the workout in a fatigued state, stability becomes much more of a limiting factor. When fresh, stability isn't nearly as much of an issue, allowing the focus be placed on strength.
For those new to single-leg training, I recommend starting with rear-foot elevated split squats because they'll be the most stable.
Once you master those, lunges will be the next easiest to learn, followed by skater squats and single-leg squats. Be conservative with your weights the first couple times out to allow sufficient time to familiarize yourself with the movements and let your body adapt to the new stimulus.
Starting too heavy will only slow the learning process and leave you crippled with soreness. Trust me on this one.
You'll notice I omitted step-ups. I'm not a fan of step-ups as a primary strength exercise for two reasons. First, many complain of knee pain from heavy step-ups. Second, it lends itself to heavy cheating from the back leg, especially as the weights get heavier.
If you feel strongly about step-ups and can do them pain-free with good form, certainly use them. I think most people will be better off choosing exercises from the list above.
It's best those with back issues avoid heavy spinal loading. Unfortunately, this rules out some great time-tested strength and mass builders like deadlifts, Romanian deadlifts, and good mornings. If you still want to train the hip hinge pattern (you definitely should), try single-leg RDL's, cable pull-throughs, or kettlebell swings instead.
I'm also not a big fan of machine leg curls. Sure, they won't hurt your back directly, but they could indirectly contribute to low back pain by neglecting the glutes.
The glute-ham raise is my favorite alternative here because it works both the glutes and hamstrings simultaneously while putting lower amounts of stress on the spine in comparison to heavy deadlifts and good mornings.
For more on the glute-ham raise, including how to do it, check out this article. For those who don't have access to a glute-ham bench, you can try some of these leg curl variations that are superior to machine-based alternatives.
Pick one exercise per workout and do 3-4 sets. Reps will depend on which exercise you choose. Glute-ham raises and single leg RDL's are best done using slightly lower reps (5-8) while pull-throughs, kettlebell swings, and the various leg curl variations work better in the 8-15 rep range (swings can go as high as 20).
This isn't optional because I'm a softie, but because I believe that once you become proficient with single-leg work, you won't need it.
Think about it, if you gradually work to 250+ for rear-foot elevated split squats, 250+ pounds for lunges, and 100+ pounds for skater squats and single leg squats, and consume adequate amounts of protein and calories to support hypertrophy and weight gain (the most important and oft-neglected part of the equation when it comes to building muscle), your legs will have no choice but to grow.
In my case, I've transitioned almost exclusively to the single-leg stuff for my knee-dominant work (i.e. quad exercises), and don't see myself turning back any time soon. I've gotten stronger, my legs have grown, and my back has never felt better.
I realize not everyone is ready to make this leap. Some find that as they first transition into single-leg training, they aren't able to work their legs to the extent they'd like to. While this diminishes as form improves, some just love squatting and aren't ready to part with it entirely.
For these types, placing squats at the end of the workout makes sense. My problem with bilateral squatting for back pain sufferers isn't the bilateral movement pattern – it's a very important pattern to learn and master – but rather the extreme spinal loading associated with heavy squatting, as well as the form breakdown that can occur as a result of heavy loads.
Doing them at the end takes care of both of these problems as it drastically reduces the amount of weight your legs will be able to handle. For those with back problems, lighter loads means less load on the spine, and it will also make it much easier to keep good form. I also prefer front squats over back squats for this reason because they require less overall load and promote a more upright torso, thereby reducing the shearing forces on the spine.
Still, with heavy front squats, the limiting factor for most will be the upper back, not the legs. Doing heavy single-leg work first fatigues the legs without fatiguing the back, so when it comes time to squat, the legs again become the limiting factor, making it safer and more efficient.
I recommend doing 2-4 sets of 6-10 reps. I usually prefer a lower rep range with front squats when they're being performed at the beginning of the workout. Since the weights will be significantly lighter here, supporting the bar shouldn't be a problem, and the higher rep ranges mean less load for the back and greater time under tension for the legs.
The weight you'll use for front squats will depend largely on your proficiency with single-leg work (the better you are at it, the more it will tax you), as well as which exercises you did previously. Start light. You probably won't be able to handle nearly as much as you think you can. (I personally use about 65-75% of what I could handle if I were fresh.)
Taking it a step further, you can even do things to consciously make the front squats harder so that less weight is required.
One way to do this is to slow down the eccentric portion of the rep.
Another technique to use on occasion is "1.5" reps, which I picked up from Charles Poliquin. You may want to have a fire extinguisher on hand because these burn.
If you're feeling particularly masochistic, you can try something I got from Dan John called "Goji" front squats, using kettlebells suspended from chains. Be prepared for a roller coaster ride.
Sure, the weights will need to be lighter than you may be used to, but I assure you won't be thinking this is easy. Those used to squatting big numbers may at first suffer a little ego bruising, but your back and legs will ultimately thank you.
Still not sold on the idea? It might help to think about it in bodybuilding terms as "pre-exhausting" the legs. Bodybuilders have long used leg extensions or the leg press to pre-exhaust their quads before squatting. That's exactly what we're doing here, only I'd argue that single-leg work trumps either of those other exercises in both safety and efficacy.
As a rule, I try to avoid using absolutes. I won't push my luck and say that everyone should train like this as there are many different ways of doing things. I will say that everyone with the goal of getting bigger legs could train like this – bad back or not – and get great results.
Healthy individuals that enjoy heavy squatting would still be well advised to train like this periodically to deload the spine and keep it happy for the long haul. You might not think it's important now, but you may change your tune when instead of lifting you're stuck playing Angry Birds on your physiotherapists' table.
In this article, I will show you a variety of simple-but-not-easy workout protocols, each guaranteed to inflate your muscles like a float at the Macy’s Day Parade! Each of the workout protocols I’ve provided here take only one minute to complete, (hence the reason I’ve named them one-minute muscle builders).
Just in case your spider senses are giving off the “gimmick alert” signal, take heed: These workouts have all been battle-tested and certified as effective with the athletes here at Performance U in Baltimore, MD.
If you’re ready to discover how to get better results in 60 seconds than most guys get from their 60-minute strength workout sessions, then read on!
These are a series of high intensity, high volume protocols consisting of multiple exercises performed back-to-back without rest, all targeting the same group of muscles.
In the practical exercise section below, I’ve included one-minute muscle building protocols for legs, glutes/hamstring, chest, back, and arms.
The following can be performed in conjunction with other more traditional training concepts, or they can each be performed as a stand-alone workout (more on that in the program design section provided later in this article).
Here’s a list of the most popular One-Minute Muscle Building Protocols I use here at Performance U to help my athletes break through plateaus and put on insane amounts of muscle without losing performance. Each of the protocols featured takes roughly one minute to complete if performed at the proper speed and intensity.
I owe my good friend and mentor, Coach JC Santana, for the creative inspiration behind many of these protocols.
Be warned: Don’t let the one-minute time frame fool you! These workouts can crush even the most elite level athlete, plus these workouts will also give you the best pump you’ve ever felt. To prevent overtraining when using these workouts, be sure to follow the progressions I describe below.
I learned this protocol from my good friend and mentor, Coach JC Santana. This workout will actually crush both your chest and triceps!
You’ll need a medicine ball or small box for this one. Perform as a circuit with speed:
5 - 10 medicine ball lock-offs on each side5 - 10 medicine ball crossover push-ups on each side (alternate sides)5 - 10 medicine ball close-grip push-ups5 - 10 medicine ball drop and returns
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Six-Week Chest Blaster Workout Progression
Here’s how you can gradually progress with the Chest Blaster workout over a six-week period. The goal is not just to complete all the reps, it’s to complete all the reps, back-to-back, with controlled speed.
Week #1 – 5 reps of each exerciseWeek #2 – 6 reps of each exerciseWeek #3 – 7 reps of each exerciseWeek #4 – 8 reps of each exerciseWeek #5 – 9 reps of each exerciseWeek #6 – 10 reps of each exercise
As with most pulling workouts, this protocol will smash both your back and biceps. You’ll need a heavy-duty band and a medicine ball for this one. Bands allow you to move under load at high speeds without building momentum. My band of choice is the JC Band All-Purpose Band.
Perform as a circuit with speed:
10 - 15 Chin-ups20 - 30 Speed rows on each arm (alternate arms)10 - 15 Compound rows (see video below)5 - 10 Medicine ball slams (see video below)
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Six-Week Back Builder Workout Progression
Here’s how to gradually progress with the Back Builder workout over a six-week period. You want to be able to complete the workout each work in roughly the same amount of time, which means you’ll get more work done in the same time frame.
This workout is a combination of two 30-second Band protocols I’ve named the 60/30 arm workouts. After doing both of these 60/30 arm exercises back-to-back, you will have an arm pump like you’ve never felt before…guaranteed!
Again, I recommend using Super Bands for this protocol (check out the JC Band All-Purpose Band) .
Step 1- Perform the 60/30 Triceps Extension
The 60/30 Triceps Extension - Grab a heavy-duty band and tie it up at the top of a squat rack or cable column. Try to bang out 60 triceps extensions in 30 seconds without using too much extra body momentum. You must move as fast as possible but under control!
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Step 2 – Without resting, immediately perform the 60/30 Biceps Curl
The 60/30 Biceps Curl – Anchor the same band under your feet, holding the other end in your hands. As with the triceps extension, perform 60 reps in 30 seconds, moving as fast as you can go.
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Step 3 – Rest and watch your arms inflate!
Six-Week Arm Sweller Workout Progression
Here’s my suggestion for how you can progress with the Arm Sweller workout over a six-week time frame. You can also progress by simply using a heavier (stronger) resistance band. If you can’t complete all 60 reps in the given time frame of 30 seconds, then the band is too heavy.
If you’re looking for a serious leg workout that gets BIG results in a little time, look no further because here it is!
The Super Legs circuit was originally developed by legendary coach Vern Gambetta.
Perform as a circuit with speed:
20-24 Speed squats20-24 Alternating lunges or reverse lunges (go fast!)20-24 Alternating split squat jumps or bench split jumps10-12 Squat jumps or box jumps (jump as high as possible)
Six-Week Super Legs Workout Progression
No one knows how to progress this workout better than the man who invented it: Vern Gambetta. Go here to Vern’s Blog and discover his 6-Week Super Legs circuit progression.
Are you ready to feel your hamstring and calves like you’ve never felt them before? Grab yourself a Swiss ball and try this workout!
Perform as circuit with optimal form and a controlled tempo:
15-20 Swiss ball leg curl15-20 Swiss ball bent-leg bridge15-20 Swiss ball straight-leg bridge (toes only on ball)
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Six-Week Hamstring Hattrick Workout Progression
As with the rest of these One-Minute muscle-building protocols, the Hamstring Hattrick needs to be progressed each week to ensure maximal safety and effectiveness. Here’s how I recommend increasing the intensity of this workout over six weeks.
Week #1 – 15 reps of each exerciseWeek #2 – 16 reps of each exerciseWeek #3 – 17 reps of each exerciseWeek #4 – 18 reps of each exerciseWeek #5 – 19 reps of each exerciseWeek #6 – 20 reps of each exercise
- Move at a pace that allows you to perform 1 rep per second during all the above exercises.
- Try to finish each of the above protocols in as close to 60 seconds as possible.
- Some protocols will take slightly less than one minute and others will take slightly longer. Always try to match or beat your previous time.
- As you progressively add repetitions, the length of the protocol will become slightly longer. Try to reduce your best time with each workout.
There are two primary ways to integrate these One Minute Muscle protocols into your workouts:
As a finisher – After you’ve completed your traditional workout, you can throw in one or two sets of the One-Minute Muscle protocol that target the same muscles emphasized in your workout for that particular day. For example, perform the One-Minute Chest Blaster workout at the end of your chest day. Alternatively, at the end of your lower-body day, do 1-2 sets of the Super Legs workout.
As a stand-alone workout – Any of these One-Minute Muscle protocols can make for a quick but super intense workout. If you’re looking for a new training challenge and just want to “hit it hard” and go home, then try performing 4-5 sets of the particular One-Minute protocol that complements the muscles trained that day in the gym. For example, on leg day, perform five sets of Super Legs and four sets of the Hamstring Hattrick.
When using these One-Minute Muscle Building Protocols, there are two ways to deal with your rest periods:
Use a Designated Rest Interval – Due to their highly intense nature, I recommend using at least a 1:3 work-to-rest ratio when first starting out with any of these One-Minute protocols. In other words, do 1 minute of work, then rest 3 minutes before starting your next set.
Example: Perform 1 set of Super Legs, rest 3 minutes. Perform next set of Super Legs, rest 3 minutes.
Perform for Time – One of my favorite methods for using multiple sets of One-Minute Muscle builders is to record the total amount of time it takes to complete a given number of rounds of a specific One-Minute Muscle protocol.
Example: Record the amount of time it takes you to complete three total rounds of the Back Builder workout. Then, for each subsequent workout, attempt to reduce the length of time it took you to complete the workout the prior week.
Here’s a killer total-body workout/fitness challenge you can try if you’d like to test your physical fitness and mental toughness:
Perform all of the One-Minute protocols for the reps indicated in 10 minutes or less:
1 set of Super Legs x20/20/20/101 set of the Chest Blaster x5/5/5/51 set of the Back Builder x10/20/10/51 set of the Hamstring Hattrick x20/20/201 set of the Arm Sweller x60/30 + 60/30
After this workout, you won’t want to just sit down and rest, you’ll want to go home and take a long nap!
The traditional exercises we all know and love are still just as great and effective as ever before, but what happens when those exercise staples no longer work? To get a stubborn body part to respond, you sometimes need to think outside of your everyday training toolbox and get a little creative.
These One-Minute Muscle Building Protocols are just what the doctor ordered for blasting through training plateau and sparking some new muscle growth. They’re also a great way to push yourself both mental and physically to new limits!
Written by Nick Tumminello
Discuss, comment or ask a question
If you have a comment, question or would like to discuss anything raised in this article, please do so in the following discussion thread on the Wannabebig Forums - Fast-Track Your Muscle Growth: One-Minute Muscle Builders discussion thread.
About Nick Tumminello
Nick Tumminello, the director of Performance University, is a nationally recognized coach and educator who works with a select group of athletes, physique competitors, and exercise enthusiasts in Baltimore, Maryland.
Nick is rapidly establishing himself as a leader in the field for his innovative techniques and “smarter” approach to training. As a coach, Nick works in the trenches testing, developing and refining his innovative techniques with clients and athletes of all ages and levels.
Go to his website NickTumminello.com to get your free “Smarter & Stronger” video course.
In today’s era of hyperspecialization, most iron-game enthusiasts consider powerlifting and bodybuilding to be two very disparate training modalities. I constantly hear the cry of bodybuilders that they don’t care what they lift (‘Lifting heavy is dangerous!’, and ‘Why risk it?’) because all that matters is how they look. Alternatively, I hear powerlifters disparage the idea of hypertrophy-specific work as ‘pumper fluff’ or the like. Both camps have it dead wrong.
From the point of view of an individual, it is an immutable fact that a bigger muscle is a stronger muscle. Why? Because some percentage of any hypertrophy is going to come from growth of the contractile myofibrils or that which makes the muscle contract and produce force. The myth or confusion regarding size and strength lies in the nearly all-pervasive tactic of making comparisons between individuals. In other words, the age-old idea of the big guy who is not nearly as strong as the smaller guy is used as proof positive that bigger muscles are not necessarily stronger muscles, a fallacious line of reasoning if there ever was one.
This article is aimed at bodybuilders but will not include the normal bodybuilding dogma. No, this article is going to teach those who are willing to listen how to optimize their muscular size via training for both maximal strength and size. The truth– no matter how people want to spin it — is that optimization of either size or strength requires optimization of both. In other words, you cannot be your strongest or biggest without maximizing both physical qualities. For the dullards reading this article, this does not mean you can’t get really big without being strong or really strong without being big; it simply means that you as an individual cannot be YOUR biggest or strongest without maxing out both qualities.
Joe DeAngelis knows how to build big shoulders!
This article will present a unique combination of training techniques borrowed from the best of the best in both strength training and bodybuilding. The end result will be a program which I am dubbing Dysmorphia Training (DT) in homage to the disorder known as body dysmorphia sometimes ascribed to those of us who want to be as big and strong as possible (which in that case is called ‘bigorexia’).
The best of the best in strength training is Louie Simmons’ Westside method (www.westside-barbell.com). Louie is the mad scientist of strength training, who borrowed ideas from the Russian and Bulgarian weightlifting teams that dominated their sport (as well as from numerous other influences) and then tinkered with them to create a program that is truly unrivaled in terms of its ability to make a person brutally strong and/or more athletic. I have trained at the famous Westside Barbell location many times and have been lucky enough to work with Louie at his powerlifting certification for CrossFit affiliates. I have thus personally experienced Westside’s benefits and have seen what it can do for athletes of all types. Needless to say, I firmly believe Westside is the finest strength-building program in existence.
My first weight training love was bodybuilding, and I still have an affinity for it although my personal training has shifted to powerlifting. I have always been the type of person that utterly immerses himself in his hobbies (in fact, you might say that they become all-consuming). Getting bigger and stronger has been my only interest (outside of family and friends) since I was 17 years old. Over the years, I have read about and/or tried virtually every bodybuilding method ever devised. For my money, the best of the best in bodybuilding training methods is Dante Trudel’s Dogcrapp Training (DC). Yes, the name is a bit of a goof, but rest assured that the training is not. I have always felt that Dante was heavily influenced by Arthur Jones’ (of Nautilus fame) High Intensity Training (HIT) system and by the musings of a man by the name of John Parrillo. John first came to prominence in the bodybuilding world in the 80s with his promotion of fascial stretching and extremely high caloric intake (not to mention MCT oils). You can see elements of Jones’ and Parillo’s teachings in DC, but just as Louie did, Dante took good ideas from others and refined them to create a unique system that is superior to its influences.
Westside and DT
As mentioned above, DT training borrows from the best of the best. In order to understand the Westside component that has been incorporated into my system, you first need to have a cursory understanding of the Westside training template.
The Westside template utilizes four major training days per week. Each of these four days is either a maximum effort (ME) or dynamic effort (DE) training session with one day of each reserved for upper body (bench) and lower body (squat).
Westside ME training involves the use of a compound exercise that trains the primary movers of the bench press or squat taken to a one repetition maximum (1RM) attempt.
Example: A low box squat is the ME movement for squat day. The lifter warms-up to a 1RM attempt. The set and rep scheme might look something like this:
135 x 5 225 x 3 315 x 3 405 x 2 495 x 1 545 x 1RM
Mike Francois did his time in the trenches at Westside Barbell and was one of the biggest and strongest bodybuilders ever for his efforts.
As the name implies, this attempt should encompass the absolute maximum weight that the trainee can handle using good form on that day. As per the conjugate system of training, these exercises are rotated weekly to avoid neural stagnation and to create a form of chaotic (as I characterize it) periodization. The neural component results from the fact that repetition of the same exercise at an extremely high intensity (defined in strength sports as a percentage of one’s 1RM) can quickly overwhelm the nervous system and lead to stagnation or regression in progress. The periodization of volume is a result of the different exercises dictating varying loads and thus varying total training volume. In other words, a box squat and good morning are going to use different loads and thus result in different total training volumes even if the set and rep counts are identical.
In my opinion, ME training and incorporation of conjugate variation are the major factors in Westside’s success. No other strength training system allows for 100% intensity training with such frequency, and as Louie says, ‘he who trains the heaviest most often is the strongest.’
DE training is also known as speed training. It may surprise some who already know about Westside that the reason DE days were originally incorporated was because the vast majority of trainees could not tolerate two ME workouts (for both bench and squat) per week. Thus, the DE day essentially became a form of active recovery with the added benefit of increasing one’s explosive power. It is my personal opinion that speed work with light loads (typically 50-60% intensity plus accommodating resistance) translates modestly to explosive power for ME lifts and contributes almost nothing to hypertrophy. I therefore feel that, for a bodybuilding program like DT training, the DE day is not an optimal use of one’s limited ability to tolerate and benefit from resistance training.
Ok, brief Westside description done! In case you haven’t figured it out yet, the Westside component I am borrowing for DT is the ME training completed with an adjusted version of conjugate variety. The conjugate variety adjustment will be accomplished via frequency. Louie has his athletes switch ME exercises weekly, but for bodybuilding purposes, I don’t feel that is optimal. When one has not performed a given exercise in a few weeks, the nervous system experiences a form of detraining. Performance of the exercise elicits re-adaptation. For the next few sessions, the nervous system will continue to acclimate to the movement and become more effective at recruiting motor units, etc. This can allow the bodybuilder to tap into more muscle cells and thus more effectively stimulate growth. Therefore, variety is important, but exercise rotation should occur less frequently for the bodybuilder than in the Westside template.
1RM Training for Hypertrophy?
What’s that I hear? 1RM training does not stimulate growth? I know that is the common wisdom–and there is some truth to that argument because it is certainly not optimal for hypertrophy if practiced as the sole form of training–but when incorporated as a component of an overall regimen, it allows for optimization of the hypertrophy response.
HUGE multi Mr. Olympia Ronnie Coleman knows that training for both absolute strength and size is necessary for optimal results.
Assuming one is not in a caloric deficit (and especially if one is eating for size), 1RM training will contribute to hypertrophy both directly and indirectly. The direct effect is the body’s adaptation of hypertrophy of the contractile myofibrils in order to address the need for greater strength reserves in order to handle the tremendous loads incurred with such training. The indirect effect is a result of an increase in absolute strength that allows the trainee to handle greater loads for multiple repetitions and thus to incur a greater hypertrophy stimulus.
DC Training
Let’s switch gears now and discuss DC training. DC training involves a high intensity of effort, significant time under tension with a relatively heavy load, and the limited volume that training to failure requires. In other words, it has all of the elements of a program that is very effective in stimulating skeletal muscular hypertrophy.
An important component of DC is its version of rest-pause (RP). DC RP is a bit different than that of other techniques that go by the same name. To my knowledge, the term was first used by Arthur Jones and was definitely popularized by bodybuilding legend Mike Mentzer when he incorporated it into his interpretation of HIT training. Mike’s version was very interesting in that it was essentially a small series of singles. After a warm-up, he would choose a weight that would make for a near 1RM. He would do ONE repetition (rep), then rack the weight and wait 10 seconds. He would then do another rep with the same weight and again rack and wait. This would continue for 3-5 reps with the last one or two often requiring aid from a competent spotter. The DC version involves a more standard bodybuilding set of 7-10 reps to concentric failure (getting stuck on the positive part of the lift, e.g., the press up when benching) followed by a break of about 10-15 breaths (about 20 seconds). The trainee then performs another mini-set to failure with the same load; this typically results in about four more reps. This is followed by another 10-to-15-breath break and then a final mini-set to failure. Most trainees will be able to squeeze out two reps or so on this final set for a grand total of 13-16 reps.
Rest-pause will be the training method I borrow from DC. As with conjugate variety from Westside, the rest-pause in DT will be a variant of that used in DC.
Training to Failure, Growth Stimulus, and DT Overreach
Very little definitive science exists on the topic of hypertrophy, but years and years of empirical evidence, including the experience of the best bodybuilders in the world, has taught us a few truisms about optimized hypertrophy training. First, training to concentric failure is an absolute requirement. Please note: we are talking about optimized hypertrophy. You can certainly get bigger without training to failure, but in my experience and in the experience of those who have created the greatest physiques ever, training to failure (assuming one does it properly…more about that as we go on) provides for an optimal growth stimulus.
For an understanding of why training to failure is optimal, we must first gain a general understanding of why hypertrophy occurs. Skeletal muscular hypertrophy is an attempt by the body to adapt itself to the profound stress imposed upon it by intense resistance training. In other words, the body wants to make resistance training ‘easier’ for future sessions. This adaptation via increased muscle mass is a metabolically ‘expensive’ and unnatural state not easily induced and one the body will quickly move away from as soon as the stress is no longer regularly present (hence the rapid atrophy that occurs when individuals stop training). Due to the body’s reluctance to incur or maintain hypertrophy (especially the extreme type favored by bodybuilders), the nature of the training stimulus must be powerful in order to induce it. Training well within one’s means (e.g., performing 5 repetitions with a load easily handled for 10) is not a powerful stimulus for adaptation. As momentary fatigue or training-to-failure nears and then is reached, the stimulus for adaptation increases accordingly. Assuming that proper training, nutritional, and supplemental regimens are in place (to facilitate recovery and potential supercompensation), training to failure or beyond is the optimal way to train for hypertrophy.
When training to failure (and beyond failure with methods like forced reps, RP, etc.), training volume must be limited. This is an immutable law that is universally recognized. You can train hard or you can train long, but you cannot do both. If you try, overstressing and overtraining will occur eventually, leading to a reduction of exercise specific coordination, suppression of the immune system, and potentially even worse outcomes. Training to failure for optimal results is thus a very difficult juggling act.
DT takes a unique approach to this conundrum by embracing the ‘dark side’, if you will. DT may be the only bodybuilding program in the world that willfully incorporates overreaching (otherwise known as purposeful overtraining). The point at which each practitioner will begin to experience this phenomenon will vary individually and with circumstance, but the basic purpose is to push training up to and beyond the body’s limits to allow for what is called delayed transformation. Delayed transformation is exactly what the name implies–a delayed beneficial adaptation by the body to an imposed stress. The key is that the stress causes overreach and once said stress is removed (in most cases completely), the body has a chance to realize a powerful beneficial adaptation.
During periods of overreaching, the body may undergo a positive adaptation (in the short term – not long term), but the degree of that adaptation will be relatively insignificant compared to that experienced during delayed transformation…if timing is correct and sufficient rest is allowed.
Sergio Oliva, one of the only men to ever defeat Arnold Schwarzenegger, was a true mass monster of his time!
The Nuts and Bolts of DT
Ok, now that I have provided a rather exhaustive lead-up to my new training system, let’s get into its nuts and bolts.
This approach includes four main training days per week that hit each major body part twice per week. The first session will be DT’s version of an ME day with the second akin to a ‘light’ day, much like the heavy/light systems that have been around for so long. The primary difference from those heavy/light systems is that the loads will still be very taxing thanks to training to failure, thus making the second day more hypertrophy-focused with a bias towards non-contractile or sarcoplasmic hypertrophy.
For the purposes of this article, we will assume a Monday, Tuesday, Thursday, and Friday training split. The important part is that at least 36 hours of rest by body part are allowed between the first and second days.
Unless otherwise stated, all sets other than 1RM attempts are to be taken to concentric failure. Forced reps are allowed but should NOT be the norm. Form is a consideration. The term ‘good form’ is normally a bit nebulous. For DT purposes, ‘good form’ includes using a full range of motion (ROM), controlling the load at all times (no bouncing), and moving at a speed that allows the lifter to still feel the muscles working throughout the ROM. This program is for bodybuilding and exercise execution must accommodate that goal.
The first training day by body part applies the ME system (warming up to a 1RM) followed by a RP set with the same exercise. The RP format will consist of 15 reps to failure for upper body exercises and 8 reps to failure for lower body exercises, followed by a 20-second rest and then a second attempt with the same load to failure. After another 20-second break, a third and final attempt to failure will be performed. For most trainees (using the upper body rep scheme), the second set will net 4-6 reps and the third, 2-4 reps. This style of training REQUIRES the use of a competent spotter and should not be attempted without one (unless you are using a selectorized exercise machine).
The second training day (Thursday and Friday, in our example) skips the ME and RP training and consists of straight sets and supersets taken to concentric failure for 12-20 repetitions. Different primary compound exercises will normally be used, but the same assistance movements may be repeated.
As already alluded to, all training for each major body part will begin with a compound exercise. After completion, various assistance/accessory exercises can be employed. They will be used to complement the primary compound movement, address weaknesses, and stimulate hypertrophy via time under tension (TUT).
Here, I present a 9-week training template to provide an example of how the system works. I implore you to then use the basic template and customize the program to suit your needs.
Weeks 1-3:
Monday: ME movement – incline barbell press Rest-pause with incline barbell press Flat dumbbell press – 2 x 15 ME movement – t-bar row Rest-pause with t-bar row Curl-grip pulldown – 2 x 15 Dumbbell pullover – 1 x 15 Seated alternate dumbbell curl – 2 x 15 Dumbbell triceps rollback superset with pressdown – 2 x 20 Ab exercise – 2 x 20 Calf movement – 2 x 20
Tuesday: ME movement – box squat with bands Rest-pause with box squat with bands Leg extension – do these very light with highly controlled form and a slow cadence. Do them until failure and then stay on the machine and rest a few seconds (long enough for the burn to subside). Continue the set until failure again, and repeat the waiting process. Continue the set for one last bout of strict, slow, controlled reps to failure. Leg curl – 2 x 12 Leg extension – the same as above Ab exercise – 2 x 20
Thursday: Barbell bench press – 1 x 15 Flat dumbbell pres – 2 x 15 Wide grip chin – 2 x failure Seated row – 2 x 15 Barbell curl – 2 x 10 Standing low pulley cable curl – 1 x 15 JM press – 2 x 12 Overhead extension (single dumbbell – two hands) – 1 x 20 Ab work – 2 x 20
Friday: Leg press – 1 x 15 (continuous reps – no rest to get additional reps) Glute-ham raise – 2 x failure Walking lunge – 1 x 20 reps per leg Shoulder press machine – 2 x 20 Seated side lateral – 1 x 15 Ab work – 2 x 12 Calf movement – 2 x 15
Weeks 4-6:
Monday: ME movement – board press (2 boards) Rest-pause with board press Machine bench press – 2 x 20 ME movement – bent over row – Dorian Yates style Rest-pause with Yates rows One arm cable rows – 2 x 15 Skull crusher superset with pulley pushdown – 2 x 10 for the skulls and 15 for the pressdowns Preacher curl with e-z curl bar – 2 x 12 Lying cable curls to forehead – 1 x 15 Ab work – 2 x 20 Calf work – 2 x 20
Tuesday: ME movement – Olympic style high bar squat Rest-pause with Olympic style high bar squat One-legged leg press – 2 x 15 Hyperextension superset with leg curl – 2 x failure for hypers and 15 reps for leg curl Ab work – 2 x 15
Thursday: Low incline dumbbell press – 2 x 15 Dumbbell flye – 1 x 20 Seated cable row – 2 x 20 Overhead cable row while seated on the ground – 2 x 12 Standing alternate dumbbell curl – 2 x 12 Hammer curl – 1 x 10 then down the rack to failure Tate press – 2 x 15 Overhead one arm dumbbell extension – 2 x 15 Ab work – 2 x 15
Friday: Sissy squat – 2 x failure Stiff-legged deadlift – 2 x 15 Glute bridge – 2 x 20 Upright row – 2 x 20 Dumbbell lateral raise – 1 x 20 Bent over dumbbell lateral raise – 2 x 15 Ab work – 2 x 15 Calf work – 2 x 20
Weeks 7-9:
Monday: ME movement – barbell bench press Rest-pause with barbell bench press Weighted dip (with a slight forward lean to emphasize pecs) – 2 x 15 ME movement – plate loading rowing machine Rest-pause with plate loading rowing machine One arm dumbbell row = 2 x 15 Barbell curl – 2 x 12 Cable curl – 1 x 20 JM press superset with push-up – 2 x 15 JM press and failure for push-ups Calf work – 2 x 15 Ab work – 2 x 20
Tuesday: ME movement – hack squat machine Rest-pause with hack squat machine Stiff-legged deadlift – 2 x 20 Dumbbell leg curl – 1 x 15 Ab work – 2 x 20
Thursday: Flat dumbbell press – 2 x 15 Cable crossover – 1 x 15 Dumbbell pullover – 2 x 15 Pulldown with a v-bar grip – 2 x 15 Curl machine – 2 x 12 Lying dumbbell curl – 2 x 15 Dumbbell rollback – 2 x 10 Pressdown – 2 x 20 Ab work – 2 x 15
Friday: Giant set – squat, leg extension, leg press – 10 reps each to failure Hamstring curl – 2 x 15 Dumbbell shoulder press – 2 x 10 Standing one arm dumbbell side lateral – 2 x 12 Calf work – 2 x 20 Ab work – 2 x 15
Template notes:
To reiterate, a training partner/spotter is a necessity for anyone wanting to give this program a run.All sets listed above are ‘working sets’. This term is defined as post-warm-up sets that are taken to concentric failure unless otherwise noted. Anywhere from 1-4 warm-up sets per exercise should be performed at the trainee’s discretion.ME work for upper back exercises is a bit trickier than for the rest of the body. Working up to a 1RM can be more difficult due to the nature of the movements. Maintain strict form even when attempting the 1RM. There is no need for tremendous lower back ‘heave’ in order to lift more weight.Questions concerning the performance of any exercises or sets listed above should be directed to the author here.For all exercises, the loads should be progressively increased to the degree possible from week to week during the 3-week mini-cycles. If an increase in load is not viable then the trainee should, at the very least, attempt to increase the number of repetitions performed by 1 or more.Abdominal and calf work exercise selection is left to the discretion of the trainee. There are a myriad of them available and care should be taken to frequently alternate the exercises used.Jump stretch bands are a tremendous tool for the bodybuilder. You can purchase them at http://www.westside-barbell.com/bands/. I recommend the mini through average sets. For an idea of how to use bands see the following videos: On the leg press, be sure you use as full a range of motion (ROM) as possible. Lower your legs until right at the point at which your pelvis begins to lift off the seat. Going further can place the spine in a compromised position and is not advisable.Learn how to make your own bench press boards here: http://www.prowriststraps.com/board_press_bench_press_boardsSee a video of board pressing here (boards are added towards the end of the video): http://www.youtube.com/watch?v=w8Iy6-3zvtA&feature=player_embeddedWith the supersets and giant set, no rest should be taken between exercises. You should move between them as quickly as possible with the exercises set up ahead of time.The sissy squats done on weeks 4-6 on Friday should be a bodyweight exercise. This exercise is best performed with someone to help. Place a 2×4 or something similar beneath the heels of your feet in order to elevate them. Hold a towel or rope with your hands and have your partner hold the other end. Lean backwards with all rotation around the knee joint. Your upper body and upper legs should all stay in line with each other. Lean as far back as possible while keeping the rotation solely at the knees. Return to the starting position and repeat. This movement will target your quads like no other.
Diet and Supplementation
Because DT training is geared to stimulate optimized hypertrophy, a necessary quantity and quality of nutrients must be present for your body to realize its growth potential. I will devote future articles to a more in-depth look at diet for DT, but for the purposes of this article, suffice it to say that you need to be in a caloric surplus state (for most men this will require at least 20 calories per lb of body weight), consume 1.5g of protein per pound of body weight, and keep your carbohydrate intake relatively high.
In terms of supplementation, if you want the most from DT you need the following:
RESULTS - is a proprietary and very potent combination of Creapure® creatine monohydrate, ß-Alanine, HMB, and dextrose. Nothing on the market is better for size and strength. BCAA+ - is a branched chain amino acid product with added glutamine to prime your body for optimized protein synthesis, blunt catabolism, and keep your immune system strong even in the throes of overtraining. ETS - is a product with a very appropriate name (Extreme Training Support). ETS reduces muscular soreness, enhances recovery, and can help with the minor joint pain associated with intense weight training.
All supplements available at www.atlargenutrition.com.
Use the supplements above along with the dietary recommendations, and the sky is truly the limit on what you can gain with this program.
Final Notes and a Wrap
DT is extremely taxing to the body in a systemic manner. A 1-week complete rest break should be taken prior to commencing DT AND at the conclusion of nine weeks,. This is not a week of active rest; it is a week of total rest and recuperation to the degree possible based upon the normal demands of everyday life (work, family etc.). For the break after the program, the week of total rest should be followed by a week of active recovery activities such as walking, swimming, bicycle riding, and other forms of pleasurable yet easy-on-the-body exercise. This will get the blood flowing and help to speed the supercompensation associated with the delayed transformation process. As such, none of these exercises should be stressful or difficult. A new DT cycle can be started at the beginning of the third week.
My training partner Justin Tooley with a big ME box squat (I’m spotting). That’s 620 lbs of bar weight and about 400 lbs of band tension.
I cannot stress strongly enough the REQUIREMENT for the rest sessions before and after the program. When I was younger, I was so obsessed with being big and strong that I would not rest for fear of losing size and strength. Do not let obsession get in the way of results. Take the rests, follow the program to a ‘T’ (including dietary and supplement requirements), and while it may sound a bit like embellishment, it is very likely your family and friends (not to mention strangers) will accuse you of being on steroids. Yep, DT is no game; it is a stone-cold badass program that will have you reveling in your newfound size and strength!
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