Old School Weight Training Strength Strongman Lifting Power Vintage Bodybuilding Barbells Dumbells:
Time 2021-11-12 10:04:25Web Name: Old School Weight Training Strength Strongman Lifting Power Vintage Bodybuilding Barbells Dumbells:
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keywords: description: Top LinksHomeGet CoachingStoreBooksPodcastsThe Whelan CommandmentsHealth ProductsLabel Free ZoneAboutContactNaturalStrength.com is an online think-tank, dedicated to truthful drug-free strength training information, (weight training, weightlifting, olympic lifting, powerlifting, strongman (competitive), bodybuilding, physical culture iron game). Good articles about weight training, strength research, the harmful effects of steroids, the mental aspects of training, and iron game - physical culture history are always wanted. Email articles to the editor: bobwhelan@naturalstrength.com
All of us who "hoist the steel" have an appreciation for strength and, more importantly, the process by which strength is developed. The process of getting stronger- the workouts, dedication, and sacrifice- is truly a labor of love. How can anyone lift for decades and not love it?
I remember a conversation I had with a "personal trainer" which took place back in 1996. This guy was affiliated with the "Super-Slow" training philosophy, which was popular at the time. Now, I'm not going to get into a discussion of the merits (if any) of super-slow training, or whatever they call it today. But I'll never forget something this guy said to me. Actually, it was a question that he had asked me. "Do you actually like to train?" At first I thought he may have been kidding, but he was totally serious. "I absolutely love lifting and working out!" was my response. The look of surprise on his face indicated to me that he himself most certainly did NOT enjoy lifting. This told me all I needed to know about him as a "trainer." In my opinion, he wasn't worth a damn as a personal trainer. To him, it was just a job, a way to make money. Those were my thoughts twenty-five years ago, and I have not wavered in my opinion all these years later.
If you absolutely must hire a personal trainer, in addition to seeking out someone who is qualified by virtue of an academic background in exercise kinesiology, or physiology, try to find someone who has a passion for working out. How can anyone who trains other people expect their clients to embrace the ideals of Physical Culture if they are only in it for a paycheck. Avoid "trainers" who don't love the Iron just as you would avoid a trainer who is a steroid-bloated druggie. Neither of these categories of Physical instructors is worth your time or money.
The most successful strength coaches and trainers LOVE to "sling the Iron." I first began lifting weights as a teenager, and I love more at the age of 57 than I ever have. Whenever I'm asked if I still enjoy working out after all these years, I always flash back to one of my favorite movies, "Patton," the story of legendary American general George Patton. I always think of the scene during the battle of the Ardennes. As Patton surveys the battlefield, he states:"I love it. God help me I do love it so. I love it more than my life." Now, I don't expect everyone who lifts to have such strong feelings, but I think you get my point. If you cannot get excited about lifting, and getting stronger and healthier, then why bother going to the gym? Go play golf instead.
Later in the Editorial, Mr. Hoffman makes the additional statement that strength is internal as well as external. Basically, when when you develop your muscles on the outside of your body, you also develop and improvenall the muscles,processes, organs, and glands on the inside of the body. The only way to strengthen the internal organs and processes is through exercise.
"When you start out to make yourself stronger with weight training, when you constantly endeavor to put forth more effort through progressive training, you are teaching or conditioning the internal organs to work with greater strength and efficiency." Quite a statement, but what it means is that when you lift weights, you are not only building physical strength, you are also building super health and mental strength as well.
Getting bigger and stronger requires self-discipline, courage, and determination. These admirable traits will benefit anyone wishing to improve his/her life. However, in your quest for size and strength, never lose sight of the importance of improving your health. "To become super-strong, you must become super-healthy." Another excellent quote.
"Strong men and women are strong all over, inside and out." Most people who adhere to the drug-free lifestyle are already aware of this simple fact, stated so eloquently by the "Father of American Weightlifting," 75 years ago this month. And since the anniversary of Bob Hoffman's birthday is in a few days ( November 9, 1898), it's only fitting that we benefit from his words of wisdom.
Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Sunday, October 31, 2021 Priorities of Strength - By RJ Hicks: MS, CSCSOne of the major strength training topics Bob and I talk about is intensity. Intensity is defined as the amount of work done per unit of time. I have been mentored by Bob for many years and have had his personal definition of increasing Intensity ingrained into me. Bob believes there four ways to increase intensity. Poundage progression or adding weight to the bar. Training with sets to muscular failure, forcing the muscles to do more work in one set. Reducing the amount of rest you take between sets, allowing you to do more work in less time. Lastly, using good form during your training. This forces the muscles to perform more of the work, rather than using momentum and gravity to assist with moving the resistance. All of these methods will increase intensity, but it is essential that you train with progressive resistance in good form as it is the backbone of all successful strength training programs.
Sets to FailureThere are many professionals in the field who believe training intensely only means lifting a weight until momentary muscular failure. They forget all about poundage progression and believe as long as they train with a high level of effort to failure, they will maximize their muscular size and strength. There are training facilities across the U.S. that utilize training to failure as their main goal for their clients workouts. They book appointments in 30-minute blocks and use high end strength training machines so the clients can safely train to failure in all of their exercises. This is both a great business plan for business owner and for the client. The business owner can train twice as many clients in a day and double their profit. While, the client can receive an extremely hard work-out and only sacrifice 30 minutes of their day.
There is zero doubt that intensity is one variable to maximizing muscular size and strength, however it is the way some trainers priorities the different methods of raising intensity that detract from the goal of maximizing strength. Training to failure can be a very beneficial way to train, especially for athletes whose sport doesnt involve a barbell. It is a productive way to train, because it requires fewer work sets to be done. Usually, training to failure only requires one hard all-out work set with a moderate rep range as opposed to performing three to four work sets of a specific exercise. It is time efficient because less work sets are required to produce the amount of muscular overload needed to increase muscular size and strength. Bob and I both agree training to failure can be a great way to train, IF it is done progressively.
You can go to failure with light weights all you want, but if you never increase the weight, youll progress little. Going to failure with light weights has the same pitfall that training with only calisthenics present. It deemphasizes strength (the amount of muscular force you can produce) and emphasizes muscular endurance (the amount of repeated submaximal force your muscles can reproduce over an extended period of time). If they weight is too light your muscles will not improve the amount of muscular force they can produce. You will only get better at lifting light weights to failure. If this wasnt the case there would be no need for weights and everyone would just use calisthenics. You can make training to failure a productive element of your training, but without poundage progression your ability to maximize strength will be limited.
For most of Bobs years competing in powerlifting he never focused on training to failure and only focused on trying to get the goal for each work set. Failure happened by accident, but was never thought of as the goal. It was a natural byproduct of training hard and heavy. It wasnt until later in his training years after reading Heavy Duty that he started to alter his training. The main exercises (bench, squat, deadlift, incline press and behind the neck presses) were still trained in a pyramid style fashion, but the supplementary exercises were done in a high intensity training manor. He knew it doesnt really matter if you go to failure, it just makes you do less sets.
Many of the Oldtimers never trained to failure either and made tremendous gains in muscular size and strength. Most of the training courses advertised in the early Strength and Health and Muscular Development magazines used a double progressive system, meaning the reps were increased first and then at a certain point the weight was increased. Take the arm curl as an example on a routine that trains three days per week. The athlete would choose a weight which they could complete the arm curl at least ten times, and for four exercise days it is repeated for the same number. Then it would be tried for 11 times for four exercise days. Then 12 times for four exercise days until the athlete is able to repeat the arm curl twenty times for four exercise days. At this point five pounds would be added and the process is repeated until another five pounds is added, and so on. The old-timers built up to handling large weights on the basic exercises through consistently prioritizing POUNDAGE PROGRESSION. They didnt worry about training to muscular failure, burn-out sets or creating large amounts of fatigue in their muscles.
Rest Between SetsReducing the amount of rest between work sets is another great way to increase intensity. The less sitting around you do the more challenging each exercise will feel. Your heart rate will stay at a higher pace as you continue to lift weights not fully recovered. I think reducing rest between sets is great way to increase the intensity of your workout, but if you get too carried away with limited rest it can negatively affect your muscular strength development.
There are still trainers that like to utilize a method of reducing rest called the rush factor. I know people who swear by this method and whose workouts only last 15 to 20 minutes. It is a non-stop workout where you move from one exercise to the next with no rest in between. Some motivated enthusiast even run between exercises to further reduce their resting time. Using the rush factor brings cardiovascular benefit to the workout and certainly raises the intensity level, but it is not a priority in maximizing strength. There are no physiological strength benefits from putting your body into metabolic shock. Vomiting and rolling around the floor at the end of your workout looks hardcore, but does nothing to build greater strength. When you severely decrease the amount of rest you take between sets you actually hurt your ability to maximize your strength. Without rest your muscles are unable to produce enough force to optimally provide overload to the muscles. You get a watered-down version of strength training most times, because your cardiovascular system ends up holding you back. That is why powerlifters take plenty of rest between their heavy work sets.
The truth is reducing the amount of rest you take between sets plays no part to increasing your muscular strength. You can rest as long as you want between exercises and make fantastic strength gains, as long as you are focusing on poundage progression. Paul Anderson used to rest for several hours between exercises, while he trained. He would do some heavy squats, then go inside to eat and relax, then he would come back outside an hour or two later and do some heavy military presses. As long as you get all of your training done within the day, it really doesnt matter how much rest you are taking if you are looking to just increase your strength.
For a business this is not an optimal way to train clients, because you are charging them by the hour. Nobody wants their money wasted by sitting around for three to four minutes between every work set. Too much rest also takes away from the overall workout intensity and can play mental games on clients. One way Bob taught me to strategical build in rest between work sets is to add in tinkering exercises between the basic compound exercises. An example of this would be to go from the bench press to the seated row to an abdominal exercise. You may be only resting 30 seconds between each exercise, but there is a three to four minutes rest before you return to do another set of the bench press or seated row. This way you are increasing the number of exercises done in the hour, while prioritizing lifting the heaviest weight that you can.
Good FormGood form is the third variable to increase the intensity of a workout. Good form is a given and always expected to be used during training. Good form forces your muscles to work more to contract against a certain load, raising its intensity. Good form means using a safe full range of motion and not allowing momentum or gravity to assist in moving the weight. Good form is always needed and doesnt even need mentioning, however, there are some who take good form to an extreme and train with a very slow speed of motion.
Slow training was a method of performing repetitions that was popularized in the 90s and is still imbedded in many trainers philosophies today. The idea behind it is to move the weight so slowly that the momentum is nearly all eliminated from the movement and that every repetition can mirror the next to accurately measure progress. The most popular repetition cadences seen from gym that follow this philosophy are 10/10 rep speed (10 second raising the weight and 10 seconds lowering the weight). 10/5, 8/8 and 6/6 are other popular cadences, but a 10/10 rep speed is the most common.
There are advantages to using a slow speed in some instances and it is without a doubt a workout intensifier technique. A slower rep speed compared to a fast rep speed can be safer since less force is imposed on the surrounding muscles, ligaments and tendons. A slower rep speed forces the muscles to stay under load and contract longer than a fast rep speed does. The problem arises when trainers overemphasize the form of exercise, but decrease the speed of movement
The disadvantage of the normal way slow training is administered when it comes to maximizing strength is that it prioritizes rep speed over poundage progression. Slow training dissuades the use of heavy weight, due to the strict rep rules. You can get strong in the beginning using slow training, but once the weight gets heavy you cant finish the rep. It is against the rules to pick up speed to finish the rep, you are constricted to lifting at a specific cadence. This makes it very difficult to move heavy weight. The weight ends up holding you back from getting stronger, because you cannot push through the mid-range of the rep. The only gains youll make over a few months is a couple of 2.5-pound plates.
Drew Israel, a frequent guest on Bob Whelans Natural Strength Night had a very similar experience with slow training. Drew used slow training for two years and found his strength was diminishing from what his previous training built. He noticed a loss in overall size and strength when he experimented going back and forth between using normal speed training and slow training. He did note that slow training can still be beneficial to beginners or if you have injuries that are bothering you, since it could allow you to train on exercises that your body couldnt tolerate at normal speeds.
If you like slow training than do it. There is nothing wrong with slow training and it is a great way to get a challenging workout in. Some trainers will have you performing repetitions between two and three minutes, which is a killer cardiovascular wise. There are ways to add it into your training as a specific theme for the day as a form of variety or on a specific movement that causes irritation. One of my clients suffered from a shoulder impingement for years and was unable to do any consistent overhead pressing. I had him train the overhead press for several months using a 10/10 speed which allowed him to get stronger and remain pain free. I prioritized poundage progression by setting the goal at three reps and not being overly critical on the timing/form. his way he was still training in the anaerobic energy system since no set lasted longer than 60 seconds. If he had to pick up speed naturally on the last rep to finish, so be it. The speed was still slow enough not to cause any pain.
Poundage ProgressionPoundage progression is the fourth variable, yet equally important as good form when it comes to increasing intensity. Without poundage progression none of the other three methods will maximize your muscular size and strength. The principle of poundage progression goes all the way back to the late 1800 in the United States when physical culture really started to take off. Everyone in the know knew poundage progression was the main focus for developing strength. Thats why tools like the adjustable barbell are so valuable to the Iron Game, because it was the first tool of its kind to easily allow users to incrementally add more weight. Every barbell and dumbbell course published during early to mid-1900s was built around the premise of continuously adding weight to the bar overtime. Every authority in the field agreed that training with tools that allowed you to progressively add resistance were far superior compared to calisthenics. It was even the main method of muscular rehabilitation during World War II. Poundage progression is the key-ingredient that makes different training routines work. It doesnt matter if you use machines or free-weights, high reps or low reps, one set or multiple sets, or prefer to do Olympic lifts over bodybuilding movements. The key is that no matter what you are doing if you systematically implement a method of adding weight overtime then you will get stronger.
To force a muscle to grow larger and stronger you must provide muscular overload. This occurs when a muscle is driven to work beyond what is comfortable. Training progressively does this by increasing the weight against which the muscles develop tension. The heavier weight the muscles are able develop tension under and create movement the stronger the muscles become. This is the best intensity variable to use to increase the total work output during a training session.
There is no one best progression scheme for anyone or for any one specific lift. There are many ways to set up a progression scheme best off of your preferences and instincts. The main rule is to have a set/rep goal and to add a little weight when you are no longer straining to reach it. The exact load to increase by varies amongst individual and is base on the current ability of the muscles groups being trained. The key is once you have a systematic progressive scheme in place is to stick with it for several weeks before switching to another.
All of these ways of increasing intensity can be thought of as a It balancing act. The more emphasis you put on any of the four ways of increasing intensity, the more you must take away from the other variables. How you prioritize each variable is ultimately up to your preference and goal. If you prioritize poundage progression you must decrease the emphasizes on reducing rest. If you prioritize limited rest between exercises, you must decrease the amount of weight you are handling. Each variable of increasing intensity comes with its own benefits and can be made to work as long as some form of increasing resistance is systematically applied. As Bob has stated numerous times poundage progression is the unifying factor in all successful training programs. Read More Labels:Home,R.J. Hicks - Brotherhood Of Iron,Strength Training Truth Friday, October 1, 2021 Training Liberation or Wisdom From Bradley Steiner - By Jim Duggan Over the years, I've written articles based on material obtained from old issues of Strength and Health magazine, usually from the 1930s and 1940s. I've always believed that quality training information is timeless, and that we can all benefit from the wisdom of the past. Naturally, common sense training advice is not limited to a certain period of time. I recently looked through an old issue of Muscular Development from August 1988. What I found interesting about this magazine was that this issue was definitely NOT before my time. Indeed, in 1988 I was 24 years old, and had been competing in Powerlifting for several years. Additionally, by 1988, Bob Hoffman had been dead for several years, and John Grimek had retired. But guess what? There was still useful, pertinent training advice written by some of the most prolific Iron Game authors. A casual glance at the contributing authors of this edition of MD shows names like Dr. Ken Leistner, Jan Dellinger, and Bradley Steiner. Any list of the most talented Iron Game writers off all-time would include these three gentlemen. Incidentally, I would also include "Maximum" Bob Whelan, and Brooks Kubik to this list as well.
Back to the August 1988 edition of Muscular Development. There is an article titled "The Liberated Trainee," written by Bradley Steiner. Mr. Steiner passed away almost a year ago. He has been rightfully described as one of the greatest strength training writers ever. He always advocated sensible training with an emphasis on hard work, determination, and desire being the keys to success. And he was against the use of steroids and PEDs. Many people claim to be against drugs, but Mr.Steiner actually had the guts to speak out against them. Many people pay lip service to being against steroids, but people like Brad Steiner and Larry "Bruno" Licandro didn't just talk the talk. They walked the walk and fought the scourge of steroids. In this particular article, Mr.Steiner details the challenges faced by the vast majority of trainees. He refers to these people as "hardgainers" but he could very easily be referring to those lifters who are drug-free. He brings up a number of valid points which i would like to share.
"The saddest thing is being a hardgainer and quitting because you feel that it is useless to expect satisfactory gains." If you are a "hardgainer," or if you are drug-free, there is absolutely no reason to quit if gains are coming slowly. You can build impressive size and strength without the use of drugs if you are willing to work hard. In addition to working hard, you must also work smarter. Do not blindly follow follow the routines of the so-called champions. Most, if not all, of these "champions" are steroid-bloated druggies. Learn to listen to your body and learn what works for you. "Hardgainers require very limited programs and carefully controlled schedules of exercises."
Mr.Steiner hit the nail right on the head with this statement. Training bodyparts, with endless sets on a six-day-per-week program is a sure way to overtraining, burn out, and injury. Many new trainees simply can't believe that you can make great gains by lifting only two, or at most three, days per week. "Start thinking in terms of simple, brief, and intensive workouts." Another solid statement. Squats and Deadlifts are the bedrock upon which the most effective strength-training programs are built. Developing the legs, hips, and lower back will build great all-around strength. In other words, pumping your arms and "pecs" may build showy beach muscles, but it will do little in terms of building overall body piwer. "A hardgainer's program should be built around Squats, Presses, Deadlifts, and Bent-over Rows." Truer words were never spoken. Naturally, you can make substitutions based on leverages, age, past injuries, etc., but if you wish to build strength then you must include some form of Overhead Press, a heavy pulling movement, and leg work. Concentration curls, triceps pushdowns, and other useless exercises simply will not get it done.
"Do not organize a drawn-out program of training if you are a hardgainer." Another spot-on observation. If you are drug-free your body will not be able to recover from long, drawn-out workouts. A few hard, heavy sets on the basics is all you need to get stronger. If you train at a commercial gym and suggested abbreviated training to the vast thong of pumpers and toners you would probably be considered some sort of weirdo. But you probably walk into the gym, perform a few heavy sets of Deadlifts, Presses, Rows and be finished while the toners are still sitting around and texting their friends. "Don't grind away at any exercise to the point where you're ready for a stretcher." A common sense piece of advice.
As drug-free Lifters, we only have so much energy to expend in any given workout. Even on a wonderful exercise like the Deadlift, you can reach a point of diminishing returns. Don't do too many sets of any movement, no matter how strong you may feel. "Be sure that heavier weights and not more exercise is your main goal." Heavier weights. Poundage progression. Adding weight to the bar. The key point of progressive resistance training is increasing the resistance. If you're not adding weight to the bar, then performing additional sets will not help. It may even hurt. Poundage progression is the "since qua non" of any strength training program, and don't let anyone tell you differently. "Avoid any tendency to train with any degree of frequency that forbids rest days between hard sessions." This was mentioned before. Give yourself adequate rest between workouts. By rest days, I mean days of NO lifting whatsoever.
How many rest days between workouts? Again, everyone is different. Some people, due to age, work sschedule, etc., require more rest than others. Listen to your body. Nobody knows you like you do. If you haven't sufficiently recovered from your last workout, give yourself an extra day it two. Your body will thank you. " Discouragement is your worst enemy." If you love to lift, then it will be easy to maintain your enthusiasm. Many hardgainers have been able to develop great strength. You can too. Don't allow the occasional bad workout to deter you from achieving your goals. There is one other point that Mr. Steiner mentions throughout the article, and I will conclude this aarticle with his words regarding steroids" "Never use them!" Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Thursday, September 23, 2021 New Remote Training Products and Prices! - By Bob Whelan
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Read More Labels:Home,Whats News Monday, September 13, 2021 A Tribute Workout - By Jim Duggan Every year, as the Summer winds down, most people look forward to the upcoming Autumn season. The end of August usually brings the anticipation of Labor Day along with the accompanying return to school, work, and Fall weather. However, for members of the Fire Service and especially for members of the NY City Fire Dept., it can be a difficult and challenging time. The anniversary of the 9/11 attacks bring feelings of dread and sadness as we remember the nearly 3,000 Americans murdered on that tragic day, including 23 NYPD Officers, 37 PAPD Officers, and of course the 343 members of the FDNY who made the supreme sacrifice.Any anniversary of a significant event causes us to reflect more than usual. "Where were we when it happened?" is a question we often ask ourselves. Time marches on, as it always does. Memories fade, as they sometimes do, which, in a way is a good thing. If we had to live with the acute pain of every past historical event that ever happened, it would be a depressing existence. But as we look past the pain and sadness, we remember the bravery, dedication and sacrifice of those we lost twenty years ago.Every year, throughout the country, there are tributes, memorials, and ceremonies to mark the anniversary and renew our promise that "We will never forget!" There are also memorial events of a physical nature- 5k runs to honor the memory of Firefighter Steven Siller who, in full firefighting gear, ran through the Brooklyn Battery Tunnel that day to join his unit where he lost his life while saving others. There also memorial Stair Climbs to honor the hundreds of firefighters who ascended the stairs of both towers in an attempt to save as many trapped victims as possible.
This year, a few days before the anniversary, I decided to honor the memory of my fellow firefighters who were lost that day, with a physical challenge. I've never been much of a runner ( if I were a car, you might say I was build for comfort, not speed), and since I no longer belong to a commercial gym, I no longer have access to a Stairmaster. I decided that a Deadlift Challenge would be the most appropriate means of honoring the 343 fallen heroes, especially considering my love for all things strength-related. I came up with a very simple, yet brutal, workout challenge: 343 Lbs. for 107 reps in one hour, using my special 2" thick-handled Trap Bar. The number "343" naturally represents the 343 FDNY members who were lost that day. The number "107" represents the company I was assigned to twenty years ago, Ladder Co. 107, in East New York, Brooklyn. I decided to complete my "workout" on Friday, September 10, since I would be at various remembrance ceremonies the following day. On the morning of the workout, I decided to weigh myself, and my bodyweight was 231 Lbs., which is significant since my current assignment is Engine Co. 231, in Brownsville, Brooklyn. Talk about coincidence.
For the last month or so, I have been doing kettlebell deadlifts with the goal of reaching 107 reps in as short amount of time as possible. I was introduced to this type of training by my good friend and fellow strength fanatic, Steve Weiner, and I've found it to be intense, and effective. A week before, I did 107 reps with two 144 Lb. kettlebells in 36 minutes, while standing on a two-inch block. However, 343 Lbs on a thick-handled trap bar would be a different story. On Friday, September 10th, at 2PM, I began my workout. I began with several singles, to warm up, and then I did sets of five until I hit 25 reps. At that point, I switched to triples, so that I wouldn't expend too much energy on each set. I kept going at a fairly regular pace until I hit 85. It was at this time that I noticed that I had torn a callus on one of my fingers. Thank you, thick-handled trap bar! I also knew that there was NO way I was going to let that stop me. From 85 onward, I alternated between triples and doubles until I reached my goal of 107 reps. Upon completing my final rep, I checked the time and was slightly disappointed that it had taken me slightly over an hour to complete my workout. I say "slightly" because I was happy that I was able to get through what turned out to be as grueling a workout as I can remember. To say I was sore the next day would be the understatement of the year. My entire body felt as if I had been run over by a truck. At our firehouse remembrance ceremony the following day, each time I performed a hand salute was a new adventure in soreness, as my entire body was aching. But I'm glad I did it. I would like to conclude this article by remembering those we lost twenty years ago. May we never forget. May we also never forget the men and women of our armed Forces who serve and protect our great nation.Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Wednesday, September 8, 2021 Remember the Goal of Strength Training - By RJ Hicks MS, CSCS
The goal of strength training is to train progressively with the most weight you can in perfect form. The weight must be challenging for you, depending on your specific repetition goal. When the weight is no longer heavy you add a little weight to keep the total weight challenging for you to lift. It is so simple, but misunderstood by many.
The only competition in the gym is between the lifter's past performance and their next performance. Each workout is a competition where the lifter strives to improve how much weight they are able to lift. It doesnt matter what other lifters in the gym are doing, world records that have been achieved or what is displayed on social media. All that matters in strength training is whether or not a lifter is able to add weight to the barbell or machine they are handling over time.
However, nobody said you add weight every time you train or at all, unless you are physically able to in good form when the goal is reached. You cannot just add five pounds each workout. It is unrealistic for the body to be able to adapt to this long term. If it was possible everyone would be benching over five hundred pounds after a few years of training.
Poundage progression is based off of your individual performance not based off of time. You can only add weight when you earn it, by surpassing the training goal for each specific lift. Training with long cycles doesnt make sense if you are a natural trainee. You cannot pre-plan when to add weight unless you are starting so light in weight that you waste most of the year training sub maximally. Drug users can pre-plan poundage progress, because the training cycles work in conjunction with the amount and type of anabolic drugs they are taking.
The key for natural trainees is to strive for poundage progression. Do the best you can, handling the heaviest weight you can for the proper repetition range. You may hit seven repetitions two weeks in a row, six the next week and seven the fourth, but it doesnt matter. Pat yourself on the back if you gave it your best effort and move on to the next set or the next exercise. As long as you are TRYING to continue to lift more weight you are doing everything you can to get stronger. Eventually you will surpass seven repetitions if you stay with the weight and continue to train hard, eat the proper nutrition and take plenty of rest.
Where many beginners go wrong is they get attached to a certain repetition range or scheme and allow themselves to become negative when they reach a sticking point in their training progression. There is no magic behind any repetition scheme, whether it is straight sets, descending sets, single sets etc. They are all just systems that guide poundage progression in your training. Once you are able to surpass the goal of the repetition scheme you know to add weight. You use the repetition scheme to assist you in the goal of adding weight, but the specific repetition scheme is NOT the overall goal of training.
If you keep missing your goal with the same weight, it has a negative effect on your confidence and mood. You can start to expect to miss your lifts with a certain weight and fall into a sticking point. Strength training requires struggling with weights, but it shouldnt become negative. Never let yourself get crushed by the same weight more than two or three times in a row without making a change. Most training plateaus are more mental than physical.
If youre training with higher repetitions to failure, change the poundage and goal for the sets. Instead of training doing twenty repetition squats all the time, switch it up and train in the ten to twelve repetitions range for a few months. If you are training with three sets for a specific exercise, drop one of the sets or only judge your performance on the first set. This will get your mind set on a new goal and let you forget the past failures. Your mind will begin to focus on working to constantly improve instead of focusing on a specific number.
Bob Whelan coined this style of training Common Sense Periodization years ago as an alternate method to the popular long periodization training cycles that some of the top certification like to promote. Bob suggests every few months adjusting the equipment type, repetition ranges and or the exercise to keep things fresh. It is all dependent on how you feel and not written in stone. If you are on a roll and not burned out with your current training, continue to ride the wave. If you are stalled out and need a change of pace, switch things up responsibly. There will still be linear progression because the basic exercises and principles of strength training never change.
Poundage progression all comes down to using your own judgement when to move up on weights. If you are straining to meet the goal, stay with that weight until you exceed it. If you have a psychological issue on a specific lift change the repetition goal or repetition speed so you dont feel negative on your performance. There is no specific rule on what system of poundage progression you use, only that you strive to improve on whatever system you train with. In the end, you are only competing against yourself. Strive to set new PRs for different repetition goals if you are stuck on a specific one.
Read More Labels:Home,R.J. Hicks - Brotherhood Of Iron,Strength Training Truth Wednesday, August 18, 2021 The Finnish Deadlift Routine - With A Twist - By Jim Duggan When I began powerlifting, in the 1980s, the primary source of information was Powerlifting USA magazine. Contest results, training articles, upcoming events, and anything related to powerlifting were covered in each issue. As I've often mentioned, Dr. Ken's column "More From Ken Leistner" was one of my favorite features of the magazine. Even before I had the pleasure of meeting Dr. Ken, I was a fan of his writing. Another popular feature was the "Workout Of The Month." As the name implies, it was a monthly routine described in great detail, right down to the sets, reps, and poundages. It was usually written by one of the "big name" lifters of the day. The implication was that by following a champion's workout routine, you too can build great strength and increase your lifts. All you had to do was wait for each issue to arrive in the mail.
Fortunately, today we do not have to wait a month to obtain training information. Training routines are just a click away. Unfortunately, a lot of the information that is so readily accessible is also useless, particularly for drug-free lifters. Sometimes it can be difficult to differentiate between what is quality lifting information and what is not, especially for newer trainees. Let's face it, there is a lot of misinformation out there. However, we are lucky in that there is also more than enough timeless information that is worth its weight in gold.
One particular nugget that has been around for a long time is the "Finnish Deadlift Routine." Originally published in PL/USA during the Summer of 1981, it was reprinted several years later, and has been discussed and debated by many authors, discussion boards, and forums over the years. I am going to discuss my experience with this routine and offer my opinion as well as apply it to the training of a drug-free lifter. The original Finnish Deadlift Routine was written by Jaska Parviainen. A quick search will reveal that he has written a few strength articles, and introduced a number of ideas to the lifting world. Now, to break down the routine. The routine is comprised of three cycles for a total of twenty weeks. Deadlifts are performed twice per week.
The first cycle is seven weeks long, and requires the lifter to perform stiff-leg Deadlifts off a 5" block (what we refer to as "deficit Deadlifts today). In other words, you will not do standard Deadlifts at all for the first seven weeks, only stiff-leg Deadlifts for sets of ten repetitions. The second cycle is also for seven weeks, and like the first cycle, you will be lifting off a 5" block. However, during this second cycle you will be doing regular Deadlifts, using your legs, this time for sets of five repetitions. The third and final cycle is for six weeks, and will have the lifter performing regular Deadlifts only this time off the floor for various repetitions.
Poundages are determined as a result of percentages of your one-rep max at the beginning of the program. The routine boasts of some impressive gains for those who follow through and complete the program. As you can see from reading the program, an increase of up to 50 pounds can be expected. Along with the increase in strength, there will be an accompanying increase in size and muscle. The exact phrase the author uses is "back musculature worth bragging about." If bragging is your thing, then you're in business! At the beginning off the year, I decided to give the routine a try. Over the years, I've attempted to follow the Finnish Deadlift Routine but never followed through the entire three cycles. This year, I decided I was going to make it through the whole program, but with a twist: Instead of doing Deadlifts with a barbell, I was going to use a Trap-bar, but not just any Trap-bar but my thick-handled trap bar, which I purchased several years ago.
Now, I would like to explain some very important observations that I've made after completing the routine. The first and most important point I'd like to make is that deadlifting twice per week is definitely too much work for a drug-free lifter. There is simply too much volume for a natural lifter to make gains on the routine. This is especially true when you consider that other heavy movements are usually performed in a lifter's overall program. What I did to adapt this routine to my needs was to simply eliminate the "lighter" of the two deadlift days. I would simply do the heavy day once per week. Sometimes, because of my work schedule ( rotating shifts) I would deadlift once every eight days. Later in the program, during the final cycle, I would give myself extra days of rest between Deadlift sessions. I cannot emphasize this enough. Drug-free lifters cannot blindly follow advanced routines that were developed for lifters that are not natural. However, there is no reason why a drug-free lifter can't improvise, and make it work for him/her. A little imagination, some trial and error, and a lot of hard work can overcome a lot of barriers. The second point I'd like to make is some people may have never done trap-bar Deadlifts off a 5" block. This is not a problem. Like any new movement, go slowly at first and perform the movcement in good form. The first cycle calls for stiff-leg Deadlifts. If you have never done stiff-leg Deadlifts with a trap-bar, then begin slowly.
Good form is imperative, and the routine calls for NOT placing the bar on the floor between reps. The continuous tension between reps makes it easier to concentrate on maintaining good form. I've always enjoyed pulling off a block, and using a trap bar was a minor adjustment. I found that the sets of ten were a nice way to break into the program. It will make you hungry for the heavy stuff that will come later. And, trust me, it will get heavy. When the time came to begin pulling from the floor, it took a while to get comfortable. After nearly four months of pulling off a block, that is to be expected. But the biggest twist I made to the routine took place during the final cycle.
Sometimes I would take 12-14 days between deadlift sessions. I simply listened to my body, and didn't attempt to lift unless I felt recovered from the last workout. The biggest mistake a drug-free lifter can make is not allowing for sufficient recovery between workouts. As for the auxiliary exercises, I decided to stick to One-Arm DB Rows and Bent-over Rows. I did not do the pull-ups or hyperextensions like the routine called for simply because I do not have a chin-up bar or hyperextension bench. If you have those pieces of equipment, I would only advise you to chose one or the other. Sometimes less is more when it comes to getting stronger and recovering between workouts.
One thing I did do during the final cycle was to substitute Good Mornings for the Rowing movements. I've always enjoyed doing Good Mornings and have always felt that they are a super strength building exercise. Again, if they are for you then do them. Listen to your body. As I mentioned before, I utilized a thick-handled trap bar for this routine. I've always enjoyed using thick-handled barbells and dumbbells. Yet another benefit from following Dr. Ken. Naturally, the 2" handles will make it more difficult than using a regular bar, but when it comes to getting stronger, whatever is harder is better. I completed the final cycle on July 1st, nearly 25 weeks after I began. That day I pulled an easy 515 Lbs, in good form. I'm sure I could have pulled another 10-15 pounds, but I've always been conservative when it comes to poundage progression, and now that I'm 57 years old I see no reason to change. Besides, I plan on using this routine again and I want to stay hungry. The Finnish Deadlift Routine is an excellent way to build strength and increase your Deadlift if you're willing to be creative and work hard.Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Friday, July 23, 2021 Getting Older and Stronger - By Jim Duggan "Strength training should always be fun, but more so as one gets older." These words were written by Dr. Ken Leistner in the June 1992 issue of Hardgainer magazine. He was responding to a reader's question in his "Asking Dr. Ken" column, which was one of the first things I would read when the latest issue of Hardgainer would arrive in the mail. I felt then that he was one of the most prolific writers and authorities in the Iron Game, and I have not wavered in that opinion, even though that particular article was written nearly thirty years ago. The subject of the reader's question back then concerned the training of older athletes. Back in 1992, I was twenty-eight years old, and I was not particularly interested in how an athlete in his/her fifties should be training. Just as I'm sure younger readers will not be overly excited about what I'm about to discuss. But, in life as in lifting, things change. Three days ago, I turned 57 years old. I'm two years older than the reader who wrote to Dr. Ken back in 1992. To put it another way, I am now the same age as John McCallum's famous "Uncle Harry" from his "Keys To Progress" series of articles which appeared in Strength and Health magazine back in the 1960s.
Back in the day, Uncle Harry was always in search of ways to find the "fountain of youth," and while such a thing might not exist, there is absolutely no reason - or excuse- for not working out as one gets older. Each year, I try to complete a "Birthday Challenge" as a way to set a goal and work to achieve what I set out to do. Last year, the biggest challenge was the 100 degree heat and oppressive humidity. This year, it was a torrential rainstorm accompanied by thunder and lightning which forced me to experience a "rain delay" about thirty minutes into my workout. But I was not going to let the weather- or anything else- stop me.
This year, as in past years, I was going to start with my 180 Lb. Atlas Stone. Lifting it from the ground to the shoulder is one of my favorite exercises. Talk about a compound movement. It hits almost every muscle of the body. For high reps, it will leave you feeling beat up, and sore all over. The hardest part of doing this was the fact that the heavy rains thoroughly soaked the lawn, making it extremely difficult to grip and hold the stone. I literally had to dry my hands and chalk my fingers every two reps or so.Naturally, this slowed down my pace a bit, but I was just happy that the rain stopped and that I was able to complete all 58 reps ( one rep for each year, plus an extra rep for good luck). My second movement, and one of my favorites, is the One-Arm Dumbbell Press with my Sorinex Bosco Bell. This thick-handled dumbbell can be loaded with steel shot, sand, BBs, etc. in order to adjust the poundage. For the last couple of years, I've added a pound of steel shot on my birthday to bring the weight up to equal my birthday. Naturally, this year's version of my "Birthday Bell" weighed in at 57 pounds, and once again my goal was 58 reps. Incidentally, I'm fully aware that as I get older, I will eventually run out of steel shot, or it may simply become too heavy, but I will cross that bridge when I come to it! Meanwhile, I will continue to enjoy this excellent exercise for as long as I can.
The last two movements of the day were performed with my 100 Lb. Anvil. Over the years, I've accumulated a total of nine anvils ranging in weight from 50-205 Lbs.. They really are an excellent exercise modality, and can be used for a variety of movements. The two movements I used are the Anvil Curl, and then Neck Extensions with my headstrap. The anvil curls were done in rather strict form. In the past, I've used a heavier anvil, but with larger anvils, the thickness of the horn and heel make it difficult to grip. And, with wet conditions, I did not want to take a chance dropping it on my foot. I can say this from personal experience, having an anvil fall on your foot is something you want to avoid. Ouch! After the Anvil Curls, I took out my Ironmind Headstrap and did 58 reps over spaced over two sets. I was pretty much torched by this point, but I wanted to end on a positive note, and strengthening your neck is something that will have positive benefits for any athlete in any field of endeavor.
Unfortunately, many strength athletes neglect neck work. Don't make that mistake. A small amount of time devoted to neck work is an excellent investment in your overall health and well-being. At the conclusion of this year's challenge, I felt as though I had been run over and dragged by a truck. But the satisfaction in achieving a goal makes up for the soreness. Afterall, we've all experienced soreness, and we all know that no matter how sore you are after a workout, it always goes away. Eventually. There is one more quote from Dr. Ken that I would like to conclude with: "The enjoyment and satisfaction that comes with training is in great part due to the results one gets from that training, and the results come from the basic, multi-joint movements. Train consistently, and enjoyably, and productively."Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Thursday, July 22, 2021 Now Accepting New Remote Clients - By Bob WhelanFor over a year I have not been accepting new remote clients.I now have openings. Click on GET COACHING at top of page.Read More Labels:Bob Whelan - Maximum Strength,Home,Whats News Friday, July 9, 2021 A Simple, Effective Workout - By Jim Duggan Over the years, I've tried just about every workout program under the sun. I'm no different than most other lifters in that regard. Books, magazines, "word of mouth" were just some of the sources of training information. Then came the internet, and an already large pool of information grew beyond our wildest dreams. Throw in the proliferation of videos that are out there- with the requisite keyboard experts- and you'll discover that when it comes to workouts, there is a limitless supply to meet an equally limitless demand.
When I first began lifting weights, the most popular source of training information was the various "muscle magazines." Each month, I would read the various magazines and try to absorb as much as I could. When you're fifteen years old, it's difficult to separate fact from fiction, and truth from fallacy. Naturally, as we get older and gain more experience, it becomes easier to differentiate between common sense and bull. And as we all learn at some point, common sense isn't always very common. When I began competing in powerlifting, I subscribed to Powerlifting USA magazine, like most Lifters did. There were two features of that magazine that I looked forward to each month. The first was the "Workout of the Month." Each month, a well known lifter would publish a detailed workout geared to an individual lift. The lifter/author would give a step-by-step and rep-by-rep description of his/her training. There was one very big drawback to these "workouts." If you were a drug-free lifter, you simply could not expect to follow the routine of someone who was not "clean." That statement was true back then, and it is true today. I can't make it any more clear than that. A drug-free athlete simply will not be able to train like a steroid user and make gains without risking overtraining and injury. Unless, of course, you make adjustments for volume, recovery, etc..
The second main feature of PL/USA, and my particular favorite, was Dr. Ken's column "More from Ken Leistner." I began reading his column in the 1980s. I always felt that his articles were straightforward and contained an abundance of common sense information. His monthly column in "Muscular Development" magazine were equally informative, as well as entertaining. I devoured anything written by him that I was able to get my hands on. When I joined Iron Island Gym, in the Winter of 1992, I had the privilege of meeting Dr. Ken. As I've often stated, Iron Island was the finest training facility I've ever seen. It was a lifter's paradise. Dr. Ken was a remarkable man for whom I have a great deal of respect. And even though he passed away two years ago, I will always cherish my brief association with Dr. Ken. My only regret is that I didn't get to know him better.
During my years at Iron Island, Dr. Ken treated my the same way he treated other lifters, which is to say, generously. I still have a stack of "Hardgainer" and "The Steel Tip" magazines which he gave me years ago. His monthly "Question and Answer" column in "Hardgainer" was one of my favorite features of that great magazine. Incidentally, as "Maximum" Bob Whelan has mentioned in a previous article, "Hardgainer" is back in business. If you haven't already done so, check it out. Anyway, the simple, effective workout that follows was written for me by Dr. Ken back in 1993. I was preparing for the Kell Classic Deadlift contest and had asked him for some training ideas. Here is the program he laid out for me: Day One. Deadlift 1x5, 1x5, 1x2, 1x1 Trap Bar Deadlift 1x15 Kell Horizontal Row 1x10, 1x6 ( Kell made a Row machine. Bent-over rows can be substituted.) DB Shrug 1x12, 1x10 ( Iron Island had DBs up to 200 Lbs!) Thick Bar Curl 1x8, 1x6 Day Two. Squat Warm-up, 1x10 Assistance work as necessary. I would usually alternate Good Mornings, Weighted Hyperextensions, and an Upper-body movement. As you can see, in terms of workouts, it's as basic as they come. I followed the workout pretty strictly, and didn't deviate from it with the exception of adding some auxiliary work on the second training day, as mentioned above. The most important thing to point out, is that I did not add training days. Two days were more than enough work. It may seem strange to some people that you can build strength by lifting only twice per week, but it is absolutely true. One salient point that Dr. Ken would always bring up was that you can train hard, or you can train long. But you can't do both. Truer words were never spoken. I'm proud to say that Dr. Ken's program, written on a piece of legal paper seen below, helped me to pull an easy 312.5 kg Deadlift on the day of the meet. Basic workouts have been a staple of my training for many years, and I am grateful to people like Larry"Bruno" Licandro, and Dr. Ken Leistner for being positive influences on my training. Influences that have endured over the years. Give this workout a try for a couple months. I think you'll be happy with the results. Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Monday, June 14, 2021 Side Bends: An Underrated Exercise - By Jim Duggan Squats, Bench Presses, Deadlifts, Bent-over Rows, Overhead Presses. When people talk about the basics, it doesn't get any more basic than these five movements. Anyone who wants to get bigger and stronger realizes that these movements are the core exercises of any sensible training program. You simply cannot build strength without devoting a significant amount of time and effort to these fabulous exercises. Many powerlifters will also include a number of "assistance" exercises. These are exercises designed to strengthen, or "assist" a particular lift. Leg Extensions, while not a basic exercise, will strengthen one's Squat, just as close-grip bench presses will assist in strengthening one's Bench Press. Basically ( no pun intended) smaller exercises will assist in improving the big exercises. This is a formula which has been used by many lifters over the years.
Notice that I said "many" lifters because not everyone has embraced the idea of performing assistance or accessory exercises. Hugh Cassidy, former world champion super-heavyweight powerlifter, eschewed assistance exercises for the most part. His workouts consisted primarily of the three competitive lifts. Also Larry "Bruno" Licandro would go months at a time doing nothing but Squats, Bench Presses, and Deadlifts. There are also lifters who would do assistance exercises for several months during the "off-season," or when there were no contests on the horizon. So, when it comes to assistance work, there are many differing opinions as to the effectiveness of supplementary exercises.
If you are one of those people who believe in the value of certain assistance movements, there is one exercise in particular that would be an invaluable addition to anyone's training regimen. Powerlifters, Strongmen, or anyone who desires "main strength" can benefit from including Side Bends in their workout program.
The movement itself is very simple. Hold a dumbbell ( or kettlebell, CMB,etc.) in one hand while standing with the feet either close together, or shoulder-width apart. Now, simply bend sideways at the waist. Keep your knees straight. All the bending is done by the waist. Do not sacrifice good form in order to handle more weight. In other words, do the movement smoothly, without any sudden, or jerky movements. Do the exercise under control. If you're holding the weight in your right hand, then you will be bending to your right side as far as possible. Return to the starting position, but do not go past it. In other words, don't over-exaggerate the movement. Even though you are holding the weight in your right hand, it is the muscles on your left side which will be doing the work. You can do anywhere from 10-30 repetitions. After you complete the required number of reps on one side, simply switch hands and do the opposite side.
Don't try to use so much weight that you start "bouncing." Also, do not try to alter the movement by placing a barbell on your shoulders, or by using a dumbbell in each hand. If you hold a weight in each hand, then you will negate the effectiveness of the exercise.
One can readily surmise that Side Bends will strengthen the entire torso. This will lead to greater stability when squatting, deadlifting, or carrying heavy weights. Think of the benefit a competitive strongman can derive from this great exercise. But it's not only athletes who can benefit from doing Side Bends. Strong, well developed obliques will help anyone who has to carry heavy objects on their shoulders, or carry a weight in one hand. If more people strengthened their backs and torsos from Side Bends then there would be no need for luggage with wheels. Think about it: What would the early 20th century Strongmen think of a man who can't carry his own suitcase? Leave the wheeled luggage for the toners and pumpers.
Incidentally, do not buy into the old wife's tale that says that Side Bends will "thicken your waist." Who cares? If you have been doing heavy Deadlifts and rows, your waist will naturally be thicker due to the increased muscle in your lower back. Let the pumpers and other "mirror athletes" worry about obtaining a wasp waist. If you strengthen and develop your obliques, then you will be stronger and look more impressive than someone who simply seeks a tiny waist for the sake of appearances. I could never understand why anyone would want to be "all show, and no go." Don't fall into that trap. Strive to strengthen ALL parts of your body. And Side Bends will help strengthen and stabilize your body for heavy lifting. Don't neglect this excellent- if underrated- exercise.Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Saturday, May 8, 2021 High Intensity Strength Training for Wrestlers - By RJ Hicks MS CSCS
I was fortunate enough to experience training at a high intensity strength training studio when I was wrestling in high school. I add the word strength to high intensity training because everything was focused around training progressively, not just training to failure, rolling around puking on the floor. Both of my wrestling coaches doubled as strength coaches at the gym and were excited to get the team in there to train during the off season. The gym was tucked away on the back sideof a several small businesses and had two large garage doors that would be lifted up every time we arrived.
The gym was filled with tons of high quality strength training equipment. Medx, nautilus and original hammer pieces flooded the gym floors. There were over 30 pieces of equipment of all different brands and colors packed away like a Swiss Army knife with plenty of motivational pictures and quotes covering the walls. What I like best about this high intensity training gym was the fact that they still had plenty of free weights, farmer carrying bars and sandbags to mix into the training. It was a completely different training atmosphere from the traditional bench press stations and squat racks that I was use to training with at the high school and we were all excited to training there.
We trained twice a week after school during the off-season. Each workout varied in exercises, but followed a similar format as a bases of training. We would do an upper body pull, upper body push, lower body movement followed by a different series of upper body pull, upper body push, and lower body movement. Isolation movements, manual resistance, bodyweight exercises and strongman implements would be sprinkled in throughout the workout to complement all of the compound movements. It was a simple way of devising routines and allowed for a ton of variety, but devastating to all of us. No one ever left wishing they had done more.
Every set was in your face coaching until you hit your best effort on each exercise. There were no do-over or repeated sets to make up for, it was a now or never mentality every exercise we approached. Technique for the first time ever was heavily enforced on every repetition. It was demanded that you allow the muscles being trained to lift and lower the weight through the fullest range of motion. It was also the first time I trained where there was no sitting around between exercises. All of us paired up in twos and would follow a you go I go format. One athlete would coach, while the second athlete would lift. Roles would reverse between moving on to the next exercise. We each carried a notebook and recorded the exercise sequence, weight used and the repetitions completed. This would allow us to always keep track of our progression and act as an accountability tool.
Each workout would start off with a dynamic warm up and six 60 yard relay sprints outside in the front parking lot. We would partner up and race down and back each sprint to get the most out of each bout. After the running was done we would grab water and move inside to complete three exercises in a row. Wed hit a vertical/horizontal upper body pull, vertical/ horizontal upper body push and a compound lower body movement for one all-out set of the heaviest weight we could handle for the target repetition range. Then we would move to an abdominal movement or 4 way neck for some built in recovery, without truly resting. It would be back to another similar three/four exercises in a vertical/horizontal upper body pull, vertical/ horizontal upper body and an isolation lower body combo (i.e leg curl and a leg extension) to cover additional planes of motion. At any point after a compound exercise we could follow up with exercises like shrugs, curls or lateral raises. And on the rare occasion we would substitute the lower body isolation movements for the hammer one leggeddeadlift to really drive up the intensity of the workout. Just like the first series, we would follow up the second lower body exercise(s) with another ab/lower back movement and some sort of challenge/finisher. Some days we would finish with farmer carries/sand bags, and or wrist rollers for the hands and forearms, other times we would perform chin ups/dips and or pushups at an extreme slow cadence for added torture (30 seconds up/30 seconds down or a 10/10 cadence for push-ups).
The amount of flexibility in the training allowed us to train eight to ten athletes at a time with full supervision. Each pairing could start anywhere in the sequence and never overlap or wait on a piece of equipment to become available. Poundage progression and good form were able to be prioritized in our training, because of the sequencing of exercises. We always used a push/pull format and followed less taxing exercises i.e. calf raises, 4 way neck, mid-section exercises with more demanding exercises for the lower body (squats, leg presses, and deadlifts) to maximize the amount of quality work in the shortest amount of time. This allowed us to be at our strongest during each exercise and not force us to go down from too much metabolic demand all at once.
I think the most valuable thing we got from this training that every athlete could benefit from was the clear distinction between strength training to build are bodies stronger and more resilient then going to practice to take our stronger and more resilient bodies to become better wrestlers. Never once did we try to mimic sports specific movements underload in the weight. Nor did we waste precious lifting time trying to build explosiveness and speed (something genetically inherited) by performing quick lifts or plyometrics. Strength training is a completely separate activity from wrestling and our coaches did a great job of making that clear. They strength trained our whole bodies hard and progressively and never tried to turn weight training into something it was not. My advice to athletes and non-athletes alike is to keep the fads/gimmicks out of your training like we did and just train for STRENGTH!
Example routines:
Pulldown
Chest press
Bicep curl
Leg press
4 way neck
Seated row
Military press
Leg curl/leg extension
Lower back
60 second chin up/dip farmer carries
The importance of a strong, powerful back should be obvious to anyone who lifts weights. Powerlifters and Olympic Lifters have always known about the need to maximize their back strength. Over the years, many legendary lifters have demonstrated amazing power, and hoisted incredible poundages. Record-breaking Snatches, Clean and Jerks, and Deadlifts are testimony to the benefits of devoting a great deal of time and effort towards working the back hard, heavy, and regularly. Even if you are not a competitive lifter, nobody wants to have a weak back.
Most people who lift weights include some form of Deadlifting in their workout programs. Regular (conventional) Deadlifts, Stiff-Leg, Trap Bar, or even Dumbbell Deadlifts are all effective exercises for building a strong back. Likewise, there are numerous movements used by Olympic Lifters to assist them in increasing their pulling power. Most of us who have trained for any length of time have tried a variety of exercises in our quest for back strength. We've all "paid our dues," and then some.
However, I would like to discuss two great exercises that some people may not have tried, even though these movements are familiar to just about everyone who has ever "hoisted the steel." They may not be seen on a regular basis in most commercial gyms, but they are highly effective in building great strength.
1) Good Mornings. This is a great exercise for increasing power throughout your entire back, particularly the lower back. Since a powerful lower back is critical for lifting heavy poundages, it is a great assistance movement for the Deadlift, as well as an excellent movement for assisting the Olympic lifts. It may possibly be the best exercise for strengthening the lower back. It is also one of the most demanding movements that you'll ever perform.
Many arm-chair experts and keyboard warriors will tell you that Good Mornings are dangerous, or "bad for you." This is not true. I don't believe any exercise is dangerous, however I do believe that not all exercises are compatible with all people who train. If you have lower back issues then you should be especially careful if you have never done Good Mornings before. The best way for anyone to do them is to begin with light weights and gradually work up to heavier poundages. If you do not experience any back pain, then you can consider working up to heavier weights. I have been doing Good Mornings for decades, and I have never hurt my back doing them. I have done them for sets of 20 reps with lighter weights, and I've worked up to 315 Lbs. for sets of five reps. I've never experienced any problems, however it is up to each individual to determine what is best for him/her. You must listen to your body and find out what works for you, and what doesn't. Always listen to your body.
To perform Good Mornings, set your feet at about shoulder width. Make sure the bar is tight on your traps. You do not want the bar moving, or rolling on your neck. Make sure the bar is held solidly and does not move. The next important thing to remember is to keep your knees slightly bent. Never do this exercise with locked knees. Keep your body tight, bend forward while looking straight ahead. Try to imagine pushing your feet through the floor while trying to touch your chest to your thighs, even if you can't actually go down that far. Always do the movement in a slow, controlled manner. Do not bounce! As far as the number of repetitions, you can vary the reps in different workouts. On lighter days, you can do several sets of 8-10 reps, and on your heavy days you can shoot for five sets of five. Like most movements, if you train hard, progressively, and safely, you will make impressive gains that will translate into gains in your Deadlift and other pulling movements.
2) Stone Lifting. Lifting stones, particularly Atlas Stones, is an activity that will be familiar to anyone who has an interest in competitive Strongman contests. They are a popular event- both for the participants as well as the spectators. But lifting stones has also evolved into a tremendous exercise. This is another demanding movement that will tax your entire body. This is definitely NOT an isolation exercise. After an intense stone session, you will feel as if you have been hit by a truck. In other words, this is not an exercise for pumpers, toners, or those who want to get "shredded."
Naturally, you will have to have access to stones to derive the benefits of this great exercise, but the good news is that stones are available. Some commercial gyms have even tried to "jump on the bandwagon" and now have stones available for their members. Even if your gym does not have stones, there are still places from which you can order them. I have five stones ranging in size from 140 Lbs. up to 300 Lbs..
There are two popular movements you can do with stones. Most of the time, I will lift the stone from the ground and stand up with it and then lift the stone to my shoulder. Getting into the starting position will be uncomfortable, and you will definitely be pulling with your back. "Lift with your legs" is definitely sound advice, but when it comes to lifting stones off the ground, the back most assuredly comes into play. Your form may not be pretty, but you will utilize most of the muscles in your body. Your legs and hips will definitely get a workout as you attempt to get a heavy stone to your chest. And, yes, momentum will help get the stone to your shoulder.
You can also lift the stone from the ground with the goal of placing it in your lap and standing up with it while holding it against your chest. In most Strongman contests, the stones get lifted from the ground and placed on a platform, or a "plinth." If you have access to such equipment, then this is an excellent movement. Recently, I had a dead tree removed from my backyard. I asked the arborist to leave a stump of about four feet in height. At first he wondered why no would want a four foot stump remaining until he saw the stones in my yard. I now have a perfect plinth for stone lifting!
As for incorporating stones into your workouts, they make for an excellent "finisher." You can set a goal to shoot for in a set amount of time, or simply try to get as many reps as possible regardless of time. There are just two pieces of advice, or more accurately two warnings. First, do not use a belt when lifting stones. Second, do not use tacky or any other grip adhesive to help hold on to the stones. If you're having trouble holding the stones, then work on your grip. Real men (and women) do not use tacky!
Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Friday, April 16, 2021 INTRODUCING HARDGAINER 2.0 - By Bob Whelan
Great News! Hardgainer magazine is back as a monthly in digital format! It now goes by the name HARDGAINER 2.0. I wrote for the original Hardgainer from 1994 to 2004 and I'm back. I will be a regular writer for Stuart again. For more information and to sign-up go to Hardgainer.com
Read More Labels:Home,Whats News Thursday, April 1, 2021 Enthusiasm - By Jim Duggan" If you aren't fired with enthusiasm, you will be fired with enthusiasm."
The above quote is from legendary football coach Vince Lombardi. While he was not referring to lifting weights, as we will see, enthusiasm can mean different things to different people. The dictionary definition of enthusiasm is "intense and eager enjoyment, interest, or approval." "Enthusiasm" is also the title of Bob Hoffman's editorial from the June 1967 edition of "Strength and Health" magazine. Mr. Hoffman offered his own definition of the word: "A wholehearted devotion to an ideal, cause, study, sport, hobby, or pursuit." Any way you wish to define the word, it is indeed a desirable trait to possess if you are working out. On the other hand, if you lack enthusiasm for training, then your workouts will suffer.
Maintaining training enthusiasm can be a challenge, especially for older trainees. Now what exactly constitutes "old" is open to interpretation. There are people in their seventies and even eighties who have the same passion for training as they did when they first started out. There are also folks in their twenties and thirties who have seen their joy of training steadily wane.
All people have demands on their time. Family, work, and school are among the most important priorities. Making a living, and putting food on the table are certainly important. However, there is always time to exercise. It's simply a matter of arranging your time so that you can accomplish what you set out to do.
If your goal is to become bigger and stronger, then you should develop a plan that will help you achieve your goal. Come up with a workout schedule, and STICK TO IT! Do not skip workouts. Push the poundages, eat sufficient quality food, and make sure you get adequate rest between workouts. If you wish to lose weight and get leaner, simply plan your meals accordingly with the goal of consuming fewer calories than you burn each day. Again, do not miss workouts, and make sure you get sufficient cardio work in during the week. Whatever your training goals are, if you really wish to achieve something, then you must have the discipline to do whatever it takes to reach those goals. If you thoroughly enjoy your workouts, and have a passion for training, then no sacrifice is too great.
In his editorial, Mr. Hoffman mentions his over forty years of lifting weights. At the time, he was 69 years old. In a few months, I will turn 57, and I have been lifting weights for over forty years. From the moment I first wrapped my hands around a barbell, I have thoroughly loved lifting weights. I'm very fortunate that my enthusiasm has not diminished at all over the years. Even today, there is nothing I look forward to more than "hoisting the steel." As well as the occasional stone, or anvil!
Perhaps the greatest advantage to enjoying training is that it keeps us "wanting more." I never view a workout as something that I have to do, but rather something that I want to do. I've never thought "Damn, I have to lift today." I'd hate myself if I had that sort of attitude. I always view my workouts with following thought: I get to lift today! We are all fortunate to be able to lift weights and challenge ourselves. We should never take anything for granted.
About twenty-five years ago, I had the opportunity to have lunch with a guy who was a personal trainer. This guy was a proponent of the "Super-slow" method of training, which was popular at the time. I've never been a fan of the whole "super-slow" thing, but to each his own. Anyway, during the course of the meal, this guy asked me if I enjoyed training. I thought it was an odd question, especially coming from someone who made his living training other people. I responded with a resounding "Yes, I love lifting weights!" Believe it or not, this guy actually admitted to me that he hated working out. He said that lifting weights was, to him, a means to an end. I couldn't believe what he was saying! I couldn't imagine him being an effective trainer. How can you possibly help other people develop a passion for training when you admit that you hate it?
In his editorial, Mr. Hoffman states the following: "Enthusiasm is a little spark of celestial fire. Without it you cannot succeed." The very best trainers and strength coaches have that spark. Dr. Ken Leistner had it. So does "Maximum" Bob Whelan. When I used to train at Iron Island Gym, the energy and enthusiasm in that place was palpable. The atmosphere was inspiring to anyone who walked through the door. I've often stated that if you couldn't get motivated at Iron Island, then you should be embalmed.
I'd like to finish this article the same way Mr. Hoffman finished his editorial fifty-four years ago: "With each passing year, I have been more enthusiastic about weight training and weightlifting for there is such endless proof of its advantages. For your health's sake, be enthusiastic!"
Read More Labels:Home,Jim Duggan - FDNY Strongman,Strength Training Truth Older PostsHomeSubscribe to:Posts (Atom)Does modern bodybuilding make you sick? You should write for Natural Strength! I always need good articles about drug-free weight training. It only has to be at least a page and nothing fancy. Just write it strong and truthful with passion! Send your articles directly to me: bobwhelan@naturalstrength.comBODY MIND SPIRIT Iron Nation Gym Trademark Rights (USA) For Sale!Vintage Bodybuilding Literature
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BLOG MAP - ARTICLES INFOHomeWhats NewsStrength Training TruthWay Back Archives - Strength Training TruthHard Training Women: (Muscle Fiber is Human)Way Back Archives - Hard Training WomenIRON GAME - PHYSICAL CULTURE HISTORYArchives - IRON GAME - PHYSICAL CULTURE HISTORYWay Back Archives - IRON GAME - PHYSICAL CULTURE HISTORYStrength NutritionWay Back Archives - Strength NutritionMind StrengthWay Back Archives - Mind StrengthDangers Of SteroidsWay Back Archives - Chemical Warfare - Dangers of SteroidsStrength Training ResearchWay Back Archives - Strength Training Research Video'sGalleryYouTube (Mind Force Radio)SPECIAL FEATURESBob Whelan - Maximum StrengthJim Duggan - FDNY StrongmanR.J. Hicks - Brotherhood of IronDr. Jason Fung - Keto ">NaturalStrength.com is an online think-tank, (combining the best of the old with the best of the new), dedicated to truthful drug-free strength training information. Good articles about weight training, strength research, the harmful effects of steroids, the mental aspects of training, and irongame/physical culture history are always wanted. Articles about nutrition are not especially wanted and will most likely be rejected. Women are strongly encouraged to participate. Email articles to the editor: bobwhelan@naturalstrength.comSearch This BlogTranslateArticles Sorted by Date 2021(19) Nov 2021(1)We Must Have Strength To Live - By Jim Duggan Oct 2021(2) Sep 2021(3) Aug 2021(1) Jul 2021(3) Jun 2021(1) May 2021(2) Apr 2021(2) Mar 2021(1) Feb 2021(2) Jan 2021(1) 2020(28) Dec 2020(5) Nov 2020(2) Oct 2020(3) Sep 2020(1) Aug 2020(2) Jul 2020(3) Jun 2020(1) May 2020(1) Apr 2020(2) Mar 2020(3) Feb 2020(2) Jan 2020(3) 2019(26) Dec 2019(3) Nov 2019(4) Oct 2019(4) Sep 2019(1) Aug 2019(1) Jul 2019(3) Jun 2019(2) May 2019(1) Apr 2019(4) Mar 2019(2) Jan 2019(1) 2018(18) Nov 2018(2) Oct 2018(1) Sep 2018(1) Aug 2018(3) Jul 2018(2) Jun 2018(4) May 2018(1) Apr 2018(1) Feb 2018(2) Jan 2018(1) 2017(46) Dec 2017(1) Nov 2017(5) Oct 2017(3) Sep 2017(2) Aug 2017(5) Jul 2017(6) Jun 2017(3) May 2017(6) Apr 2017(3) Mar 2017(1) Feb 2017(8) Jan 2017(3) 2016(42) Dec 2016(4) Nov 2016(1) Oct 2016(2) Sep 2016(2) Aug 2016(2) Jul 2016(1) Jun 2016(5) May 2016(3) Apr 2016(9) Mar 2016(2) Feb 2016(4) Jan 2016(7) 2015(37) Dec 2015(7) Nov 2015(11) Oct 2015(9) Sep 2015(6) Aug 2015(2) Jul 2015(1) Mar 2015(1) 2014(22) Oct 2014(1) Sep 2014(2) Aug 2014(2) Jul 2014(4) Jun 2014(4) May 2014(1) Apr 2014(2) Mar 2014(2) Feb 2014(2) Jan 2014(2) 2013(52) Dec 2013(3) Nov 2013(1) Oct 2013(4) Sep 2013(1) Aug 2013(4) Jul 2013(3) Jun 2013(4) May 2013(16) Apr 2013(2) Mar 2013(5) Feb 2013(7) Jan 2013(2) 2012(78) Dec 2012(3) Nov 2012(9) Oct 2012(9) Sep 2012(7) Aug 2012(7) Jul 2012(10) Jun 2012(6) May 2012(6) Apr 2012(4) Mar 2012(4) Feb 2012(11) Jan 2012(2) 2011(204) Dec 2011(4) Nov 2011(10) Oct 2011(11) Sep 2011(16) Aug 2011(30) Jul 2011(35) Jun 2011(31) May 2011(39) Apr 2011(22) Mar 2011(3) Jan 2011(3) 2010(48) Dec 2010(1) Nov 2010(3) Oct 2010(5) Sep 2010(2) Aug 2010(10) Jul 2010(1) Apr 2010(4) Mar 2010(11) Feb 2010(7) Jan 2010(4) 2009(83) Dec 2009(17) Nov 2009(14) Oct 2009(5) Sep 2009(4) Jul 2009(3) May 2009(24) Apr 2009(8) Mar 2009(2) Feb 2009(2) Jan 2009(4) 2008(44) Dec 2008(3) Nov 2008(6) Oct 2008(4) Sep 2008(20) Aug 2008(1) Jul 2008(4) Jun 2008(6)This Site Is For Lifters
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