Old School Wisdom - Go Back in Time to Go Forward in Your Training!

!±8± Old School Wisdom - Go Back in Time to Go Forward in Your Training!

Many advances have been made in energy, health, technology, and other areas of life. In strength training, not so much! Stop trying to be original. Tap into the wisdom of our strength forefathers and start getting results! Why pave a new path when there's already a good one to follow? Here are two routines inspired from the past to begin your journey.

The Stage Routine

Front row and center for quick size and strength gains!

This training system was popular with legendary Canadian strongman, Doug Hepburn, who was considered to be the strongest man in the world at his peak. It will help advanced trainees break through strength plateaus in a short period of time.

The routine involves only 2 exercises per workout and 2 stages per exercise for size and strength gains. Stage 1 will increase relative strength and Stage 2 will induce functional hypertrophy (i.e. muscle mass that produces high levels of strength).

Take a look at the program but don't blink because it will go by pretty quick!

Day 1 - Chest and Biceps

A1) Flat Barbell Bench Press

A2) Standing EZ-Bar Curls

Day 2 - Legs

A1) Front Squat

A2) Lying Leg Curl

Day 3 - Back and Triceps

A1) Wide-Grip Sternum Pull-Ups

A2) Standing V-Bar Pressdowns

Stage 1: 8 x 1 @ 50X0, 100"

Stage 2: 5 x 5 @ 40X0, 90"

Note: Start with a 3RM load for Stage 1 and a 7RM load for Stage 2.

I suggest that you use the first workout to find your true 3RM (repetition maximum) and 7RM loads, then commence the stage method the next workout. Only increase the weight when all reps for that stage have been successfully completed. The key is to be successful, so leave a little in reserve at the beginning.

Make sure to warm-up thoroughly by using several sets of low reps (5 or less) with progressively heavier loads until you reach your working weight.

This program will last a month. Each workout is performed once in a 5-day period (i.e. Day 1 - Day 2 - Off - Day 3 - Off) for 6 workouts then switch to a new routine. As mentioned above, the first workout is used to find the correct training weight. The next 4 workouts will incorporate the stage method - you should peak on the 5th workout with a new one-rep max on all lifts.

Taper on the final workout by performing only 3-5 sets of as many reps as possible at a 20X0 tempo resting 90 seconds between sets with the original 7RM load. You should notice an increase in number of repetitions performed at that weight. Most people will decay by 1-2 reps per set. Terminate the exercise if you hit 5 sets or drop 3 reps from one set to the next. This will be a short workout. Get in; do your thing; and get out. You may be tempted to do more. Don't!

If you have been plagued with injuries and are apprehensive to perform maximum singles, stick to the 2-3RM range for Stage 1 and 5-7RM range for Stage 2. The program will work just as well.

Also, you'll notice that all "A1" exercises are multi-joint movements and all "A2" exercises are single joint movements. Many people are concerned about maximum singles on isolation movements. Listen, either you lift the weight or you don't, but if it's still an issue, then substitute a compound movements instead:

Standing EZ-Bar Curls -> Close-Grip Chin-Ups

Lying Leg Curl -> Bent-Knee Deadlift or Snatch Podium Deadlift

Standing V-Bar Pressdowns -> Parallel-Bar Dips or Close-Grip Bench Press

Do not be fooled by the low number of exercises and the low number of repetitions. Many times, less is more and this routine is no exception! The high intensities used for a large number of sets produces great results. Rest assured that the whole body is trained - and trained hard - with this program.

Isometronics

The secret strength and muscle building system of the past and present!

This routine utilizes partial movements and static contractions to break through training plateaus. Partial movements are excellent to shock the system when stagnation occurs - they help to disinhibit the nervous system - and isometrics are great to gain strength at specific joint angles.

In the 1960's, isometronics (a blend of isotonic and isometric contractions) were promoted as a new secret strength and muscle building system. A couple decades later in his book, The Development of Physical Strength, Anthony Ditillo declared that "isometronics can make you a superman!" Ditillo believed that combining heavy, intense muscular exertions and isometrics in a power rack was "the most potent tool available for increasing physical strength."

The system is just as effective today as it was back then.

I picked up many of the details of this method in the mid 90's from strength and conditioning coach, Charles Poliquin, who is a strong believer of using the power rack to promote rapid strength and mass gains. According to Poliquin, the average intermediate bodybuilder can expect to beat his personal records in the curl by 10-25 pounds, and in the close-grip bench press by 30-45 pounds in only 3-4 weeks with this system!

Let's take a look at the routine.

Day 1 - Chest, Back and Shoulders

A1) 45 Degree Incline Barbell Bench Press

A2) Mid-Grip Pull-Ups

B1) Braced One-Arm Dumbbell Press (neutral grip)

B2) Kneeling One-Arm Pulldown (neutral grip)

Day 2 - Legs and Abdominals

A1) Back Squat

A2) Lying Leg Curls (dorsiflexed)

B1) Snatch-Grip Romanian Deadlift

B2) High-Pulley Crunch

Day 3 - Arms

A1) Close-Grip Bench Press

A2) Standing Mid-Grip Cable Curls

B1) One-Arm Dumbbell French Press

B2) 45 Degree Incline Dumbbell Curls

Isometronics involve lifting through a partial range of motion usually in a power rack (but not always), and finishing each rep with an isometric contraction. Take a third of the range of motion and do 3 sets at 3 different angles of an exercise for a total of 9 sets.

The order you perform the 3 ranges is important. Pick the heaviest (i.e. strongest) weight angle first:

a) Top -> Middle -> Bottom for Incline and Close-Grip Bench Press, and Squats

These exercises are performed in a power rack for 5 reps per set using a controlled tempo (i.e. 2 seconds to lower the bar, gently and quietly touching the lower pins, and two seconds to raise the bar). Then on the 5th rep, try to rip through the top rack pin for 6-8 seconds. Research from Germany shows that 8-second isometrics are enough. If you can make contact with the upper pin then the weight was too light. If you only have one set of pins in your power rack, then lower the bar just shy of resting on the pins and hold the 8-second isometric there. Make sure not to hold your breath during the isometric action. If you selected the proper load, you should not be able to do another concentric repetition.

b) Bottom -> Middle -> Top for Pull-Ups, Leg Curls, and Cable Curls

For these exercises, you perform 5 reps again using a controlled tempo (i.e. 2 seconds up and 2 seconds down), but this time on the 5th rep, pause for 8 seconds in the middle of the range.

The next workout for that body part will occur 5 days later and involve conventional training using hypertrophy parameters. Continue to alternate between isometronic and conventional workouts for six workouts as outlined below.

Workout #1, 3, 5 - Isometronic Training - A) 9 x 5 @ 2020, 120" B) 3 x 8-10 @ 3010, 60"

Workout #2, 4 - Conventional Training - A) 5 x 5-7 @ 4020, 90" B) 3 x 8-10 @ 3010, 60"

Workout #6 - Taper - A) 3 x 8-10 @ 2010, 120" B) 2 x 12-15 @ 2010, 90"

This form of training will induce deep and severe soreness. It is a quick way to gain size as the isometrics create high tension for fast-twitch fibers leading to hypertrophy. This system is also excellent to boost strength and blast through sticking points, but do not use isometronics often in a training year as it is quite stressful to the nervous system.

Old School Wisdom - Go Back in Time to Go Forward in Your Training!

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Bulking Up - How to Squat Correctly

!±8± Bulking Up - How to Squat Correctly

Time and time again I see it down the gym. I'll be in the middle of my intensive routine that I consistently do three times a week, I'll finish off one of my exercises and I'll make my way over to the squat rack only to be greeted by a bicep boy who's clearly not got a clue what he's doing or why he's doing it. It annoys me so much, mainly because it's like looking in the mirror and seeing myself 7 or 8 years ago. I remember how much time and effort I wasted down the gym for little to no results. I think to myself "If only I could teach that kid to squat, dead and bench properly, he'd be well on his way to achieving a better physique". Let this be a lesson to you, don't be another bicep boy victim. Apart from the fact that they are all tiny because they haven't been training correctly - they are also the butt of all the jokes!

In this article I'm going to quickly describe the correct technique for squatting correctly so that when the bicep boys have finished, you can give your legs the workout that they deserve.

How to squat

1. Mount the bar on the squat rack just below should height. The bar should be just below should height because the perfect place for the bar is just below the hard bit on your spine. Generally speaking you'll find that powerlifters adopt a lower bar than conventional bodybuilders but it is also largely to do with biomechanics.

2. Walk up to the bar, put yourself in a position to take the bar off the rack. When you lift the bar off the rack, do so like you mean it!! Don't slowly lift the bar off, push it off with force - it's a mental thing; I don't know why but when you lift the bar off quickly it just feels lighter!

3. Walk out backwards steadily. ONE step is fine - you don't need to go for a walk around the gym.

4. Feet should be slightly wider than your shoulders with your feet flared at an angle of between 20 and 45 degrees. This angling allows you to get deep in the squat and is an especially useful technique if you're not very flexible!

5. Start the descent by pushing your bum as far out behind you and sitting down like you would on a toilet. Make sure your knees follow the lines of your feet (flared).

6. At the bottom of the squat the top of the quads should be below parallel and you should remain tight in your hamstrings. DON't loose this tension - if you do, you'll have a hard time getting it back up. Don't bounce off the floor, make a smooth powerful transition.

7. As you lift the bar back up, DON'T lift your chest up!! The chest must stay down. Keep the tensions in the hamstrings and drive the bar up keeping a tight, strong back.

8. Return to starting position.

It's probably true that describing the squat in an article isn't the best for of medium, however sometimes it can be useful to have written instructions to take to the gym and remind you what you should be doing. For a more visual lesson, use YouTube to find any video by Mark Rippetoe - this guy is one of the best power and strength coaches in the world. Watch one of the videos of him coaching the squat and you'll have a great idea of what you should be doing.

Shut up, squat and see you at the gym!

Bulking Up - How to Squat Correctly

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Unveiling of the Hoffman Display

!±8± Unveiling of the Hoffman Display

Items from Bob Hoffman's Home Gym including: the original isometric super power rack which was installed within his home in 1956.

Unveiling of the Hoffman Display

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Are You Doing Your Squats?

!±8± Are You Doing Your Squats?

The barbell back squat is the weight room definition of underrated and misunderstood. Flawed myths cover this movement into thinking it is some form of demon. First of all, squatting below parallel is not bad for your knees; second, squatting works and balances the leg muscles better than any other exercise; third, the hormonal response released during this tension cannot be compared by any other.

Now, when performing the squat there are a few guidelines you need to know:

1) Feet at 30 degrees. This allows your adductors to shorten during the concentric contraction and assist with the load. It takes stress off the knees during the eccentric phase, and it allows you to squat with the proper depth without stressing the quads.

2) Wrists straight. You don't want your wrists to do any pulling during the lift. Keep the thumb over the bar and make sure your wrist is straight.

3) Push your chest out. Pushing your chest out creates a natural arch in your back; it is something that you want to do. It puts the spine in a more neutral position so that the weight doesn't put too much stress on it.

4) Use the Valsalva maneuver. Don't "exhale" during the concentric part of the lift. When lifting for endurance this is fine as it can allow better recovery and more endurance, but during a heavy lift you want to fill your stomach full of air and exhale at the top of the lift. Think about it, when you're on the toilet do you exhale as the big one emerges or do you exhale? Your body knows what to do when its under stress. The key is now to think about it.

5) BREAK parallel! This part cannot be stressed enough. Parallel is when the patella is higher in elevation than the hip. This causes your hamstrings to get a better stretch at the bottom and allows them to contract harder and push with the load. The squat should work the hamstrings, glutes and quadriceps muscles so evenly that no imbalance can be caused. If you are not hitting parallel, it is a partial squat and partial squats stress the quads without stressing the hamstrings. We all know that overdeveloped quads and weak hamstrings contribute to anterior cruciate ligament injuries.

6) Keep your back the way it should be. This depends, if you're doing a low bar squat then you want to keep your back around 45 degrees. You want the bar to be parallel to the feet at all times, knees will follow your toes and you will go slightly forwards. The hips and knees should break simultaneously and they should extend simultaneously, but if you have trouble learning this then allowing the hips to break first can be used as a tool. If the person still cannot get used to breaking at the knees first, then using proper depth box squats as a tool for a few weeks will program the proper motor pattern. If the knees are the first thing to break, then the bar path will be straight down and will cause stress to the knees. You want it to be simultaneous!

7) Always FACE the rack! Never walk backwards to rack the weights. That is an accident waiting to happen. Take about 2-5 steps backwards after you unrack the weight and do your sets, then move forwards with the weights so you can see where you are racking it. If possible, make the bar touch the post before the hooks that the bar rests on so that you know for sure what you're hitting.

First thing you need to know is there are two squatting variations: the high bar (Olympic squat) and the low bar (powerlifting squat). The high bar squat allows the weight to be rested on the upper trapezium muscles, while the low bar forces the bar on the posterior deltoids. Since the low bar squat has the resistance closer to the hip, it causes you to move forwards at 45 degrees to keep the bar stabilized in the right position. Low bar squats allow you to use better hip drive.

Now, here is the concentric difference between the two squat variations: the high bar squat primarily stimulates the glute muscles, and the secondary muscles are the quads. The low bar squat primarily stimulates the glute muscles, and the secondary muscles are the hamstrings. See what I'm saying? So if you want to work your hamstrings harder, do your squats with hip extension at a greater distance with low bar squats than high bar squats.

I prefer high bar squats; they are more natural. I also feel the hamstrings get a good stretch at the bottom regardless of the bar position and the hamstrings are worked heavily as stabilizers even during a high bar squat. Whichever you choose is highly up to you, but high bar squats also allow deeper depth. You should always squat as low as you can, but if you can't, parallel squats work you just fine.

Squatting should be performed with an Olympic par and in a power rack or squat rack; the power rack is the preferred environment as it catches the weight for you if you miss a rep. Keep your squats as natural as possible and remember that you're not leg pressing, so you need to use the hip to push the weight up and not push from your feet like you would with a leg press.

The squat works the core, the hamstrings and the spinal erectors in a safer and more sensible manner than any other leg exercise. Loading is applied during a squat parallel to the long axis of the tibia, which is the larger bone that ranges from your ankle up to the patella. This means that when the actual concentric and eccentric movements are occurring, the hamstrings are activated a stabilizer muscles coming down and allow a counter-regulatory effect on the pull of the quadriceps. The stretch of the hamstrings and adductor muscles, activated through proper feet placement, help to neutralize tibial translation, causing absolutely zero stress to the anterior cruciate ligament.

Squat performance demands the contraction and development of many stabilizer muscles, such as the core. Synergistic involvement from the abdominals, erector spinae, trapeziums and the entire back muscles. Squats therefore have a systemic effect on anabolism, promoting overall body growth.

Another thing about the squat is the hormonal demand. Testosterone, which is the anabolic muscle responsible for rapid hypertrophy and strength production, and is also the primary reason men are stronger than women, is released more significantly during this exercise than any other. Squats stress the entire kinetic chain of the body and keeps isometric tension on the upper back and core.

Perform your squats!

Are You Doing Your Squats?

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Best Home Gym Equipment - What You Need to Build the Best Home Gym

!±8± Best Home Gym Equipment - What You Need to Build the Best Home Gym

Is it really possible find the best home gym equipment?

When we are talking about building the best home gyms we are also referring to find the right exercise equipment. That to me is more important than where do I place the mirrors or what kind of flooring do I use.

In this article you will find tips that will help you in building or in finding the best home gym equipment. It does not take a lot of luck, it just takes a little bit of research and some good old-fashioned work.

Focus on Equipment That Works

There are many options when it comes to a home gym one of the considerations is how much room you have. And what is your budget. If you can spend up to 00 and pretty much you can purchase any of the gyms available on TV such as Bowflex, Total Gym, Bio Force TNT, Crossbow etc.

Sometimes just a simple weight bench and free weights is enough however, you must remember to take safety into consideration. It's going to be difficult to workout at home and do a bench press with no one there to spot you.

So you may want to throw a Smith machine or power rack into the equation if you plan on using free weights

What Are Your Fitness Goals

If you are looking to build a "bodybuilder" type of body then you're going to need more than just a set of free weights. If you're looking to get leaner, stronger, and have a ripped six pack abs then you will need to purchase the best home gym equipment. Below are just a few:

* Resistance Bands

* Isometric Exerciser or Isometric Exercise Equipment

* Adjustable Dumbbells

* A Used Bowflex or Total Gym Or Other Home Gym

* Select the Correct Room in Your Home or Apartment

Whatever room you choose as your home gym make sure that there is at least 10 feet of headroom and that it has plenty of good ventilation. If you can afford it, pick up a small fan as well. Plenty of daylight will also help to keep the room bright and cheerful.

In addition, if your budget allows it pickup some self-adhesive mirrors at Home Depot or a similar retail store. Be able to see yourself performing the exercise -- using correct posture and form -- will also go a long way towards keeping you motivated and injury free.

Finding the best home gym equipment is not that difficult -- it just takes some research and common sense!

Best Home Gym Equipment - What You Need to Build the Best Home Gym

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Why You Shouldn't Be Using These Exercises In The Gym

!±8± Why You Shouldn't Be Using These Exercises In The Gym

Have you ever imagined using potentially dangerous exercises in your workout? You have to be very careful with strength training equipment because it may not be the most effective or functional available.

How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely.

Sit-up

Traditional abdominal exercises such as the sit-up, incline sit-up and hip-raises are exercises that are used to train the obliques and the upper and lower abdominals.

They are performed by first anchoring the feet on an abdominal board which prevents you from sliding back then raising your shoulders up towards your feet, tensing your abs at the top of the movement. Slowly lowering your shoulders back down and then completing the movement again.

The dangers of performing this movement are the shearing forces on the vertebrae and spinal discs when you have a flexed and rounded spine. In this position, the pressure is mostly placed on a very small area of the disc area, which can cause small ruptures.

The safest and most productive way to train the abs is to use the brace and hollow technique. This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.

Pec Deck

The pec deck is an exercise that trains the chest (pectorals) and shoulder (front deltoid) muscles.

This exercise is performed by sitting at the machine with your back flat against the back pad. Placing your forearms on the padded levers and position your upper arms parallel to the ground.

Pushing the levers slowly together and squeezing your chest muscles at the end of the movement. Return slowly to the starting position.

This exercise is potentially dangerous because it places the shoulder into one of its least stable positions, the dislocation position. Because of the extreme position when performing this exercise at the starting position it can also cause tearing of the ligaments and injury to the rotar cuff tendons.

More effective and less dangerous is the bench press, keeping the arms at shoulder width and exercising in the strongest range of motion (partial reps) and the parallel bar dip with the elbows out.

Behind the neck Press

This exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded barbell onto your upper back just above the trap muscle.

This exercise is done by standing with your feet about shoulder width apart. Placing your hands on the bar about three inches wider than the width of your shoulders.

Pushing the bar overhead to arm's length, holding and then slowly lowering back down to your shoulders. This exercise can also be done seated. Try performing it in a smith machine or power rack for added safety.

This is an exercise that places the shoulder joint into the dislocation position and the range of motion puts unnecessary stress on the rotator cuff tendons of the shoulders.

Many trainees may experience injuries from this behind-the-neck movement. As with before stick with dips and bench presses for your shoulder work.

Dead lift
The dead lift is a compound movement that works the hips, lower back and also exercises the hamstrings and glutes (buttocks).

You can perform the dead lift by approaching a loaded barbell and taking a stance about as wide as your shoulders. Grip the bar so that the arms are slightly on the outside of your thighs.

Your feet should be pointing straight forward with the shins about two to three inches from the bar. Heave the load upward using the hips and lower back keeping the back straight and the bar as close to the shins as possible.

At the top of the movement hold for a few seconds and then lower the bar to the starting position. The exercise has a knock-on growth effect on the whole body when worked hard.

The problem with the lift is that if the spine becomes rounded during the lift it then becomes dangerous. Because of the forces working on the vertebrae and the spine injuries may occur.

A lot of these problems can be solved by keeping the back as straight as possible during the lift and keeping the bar held close to the body during the lift as the forces are then not that excessive.

Leg extensions

Leg extensions are arguably one of the most popular leg exercises for strengthening the quadriceps (thigh) muscle.

These are done by using a leg extension machine and sitting in the seat with your feet hooked under the padded lever. Raise the weight with your legs until they are pointing straight out in front of you. Hold briefly, and then slowly lower the weight back to the starting position.

Leg extensions are a potentially dangerous exercise because when only the shin is in motion, the exercise draws the patella back onto the femur increasing joint compression forces, which can damage the connective tissue and the ligaments supporting the knee joint.

It can also cause anterior knee pain so people with existing knee problems may aggravate them by doing this exercise.

For greater safety and equal effectiveness, try doing the Squat, Leg Press, and Lunge for safer and more functional use.

Some food for thought isn't it, so try to avoid these exercises if possible or try to perform the alternatives given.

Why You Shouldn't Be Using These Exercises In The Gym

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Google alembic abstracts centermost tour

!±8± Google alembic abstracts centermost tour

First presented at the Google Efficient Data Centers Summit, hosted at Google headquarters in Mountain View, CA on April 1, 2009. For more information about the event or Google's data center efficiency efforts, please visit: www.google.com

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