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Trainer of Champions - December 2003 |
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Written by Charles Glass
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Thursday, 26 April 2007 |
I recently watched "Pumping Iron" for the first time and I noticed that
a lot of the pressing movements the bodybuilders did were not being
taken to lockout or a full extension. In exercises like the bench,
incline and military press, should I be locking out or not?
Very good observation! As I'm sure you're aware, "Pumping Iron" put
bodybuilding and its cast members on the map of legitimacy and
interest. I watch this flick often and still find the physiques of
Arnold, Lou, Serge, Franco, Ed Corney, Robbie Robinson and Mike Katz
very inspiring. In my earlier days as a young man, "Pumping Iron" was
one of the catalysts for pursuing bodybuilding with a serious approach.
Call it ironic or fate, but this still occurs some 20-odd years later.
The power of this film cannot be denied.
The one thing that rings true with all of those guys is their enormous
pectoral development and sweeping lats that drape their entire torso.
The look is very powerful, vibrant and healthy. From collarbone to
sternum, their pecs are big, full and symmetrical. The deltoid region
among the competitors is also impressive, not only for its mass, but
also for its natural detail and separation. Remember, this was before
the days of Synthol, heavy site injections and other forms of
destructive abuse today's bodybuilders deal with.
You are correct in your observation that many of the cast bodybuilders
did not lock out each movement, although their development would
suggest otherwise. There is a very discernable difference in the
resolute development and philosophy between a partial rep- common and
effective in power movements today, which I employed in Gunter's chest
routine- and a complete rep sans lockout.
In my experience through training different athletes, locking out and
achieving a full extension should be a worthy training technique for
movements with natural peak contraction principles; for example, biceps
curls, triceps extensions, and as you indicated, shoulder and bench
presses. Yet, there is a clear-cut difference between the peak
contraction intensity of a biceps curl and a military press. The
variance lies within the movement's tension from Point A to Point B.
You see, with exercises like biceps curls, your biceps and brachialis
muscle fibers are still under growth, including stress at the peak
contraction. What's more, bodybuilders can hold a very beneficial
contraction at the repetition's peak for one to three seconds.
By contrast, a peak contraction- let's call it a full extension- on
military and bench presses tends not to provide added benefit with the
same philosophy you'd be inclined to use on biceps curls. Are lockouts
on these multi-joint movements worthless? No, I don't believe so. They
provide ample resting period and also recruit additional fibers from
secondary muscle groups, namely the triceps, that assist in the
movement.
As a trainer, I tend to use an ample dose of both methods depending
upon the athlete I'm training. I strongly believe in constantly
pounding a body part with tension through avoiding lockout, which
completely fatigues the muscle and fills it up with blood. Per chance,
avoiding full extension was a training fad at the time "Pumping Iron"
was filmed, but regardless of passing trends, the bodybuilders
experienced groundbreaking development from extreme tension.
With this analysis in mind, my formal suggestion to you is to try
both. Every athlete responds uniquely to training stimuli. As you can
imagine, some athletes, such as Flex Wheeler, experience their best
gains with constant tension, while others do not. Obviously, the entire
concept will vary from body part to body part.
20/20
I read your previous column and need you to clear something up for me.
Did you mean 20 sets per body part when working hamstrings, calves and
quads? Or 20 sets total for all three body parts?
Based on your question, I'd say 20 sets total is the most likely
recommendation. To revisit our question regarding "Pumping Iron,"
bodybuilders from that golden era actually did train for hours a day to
allow 20-25 sets per body part. We've since learned quite a bit about
proper muscular development through advancements in science,
kinesiology, nutrition, established training experts and old-fashioned
trial and error.
It's highly plausible that you can acquire the necessary muscle fiber
micro-trauma responsible for accruing muscle growth and strength with
workouts lasting one hour to an hour and a half. The bell curve of
bodybuilding science has been broken with unprecedented advancement
since the days of Arnold and Louie, and we're continuing to do so. The
take-home lesson is that we've found a better way.
For additional advice, my recommendation is to not focus entirely on
the relationship between muscle groups and overall sets. Allocate your
energy to establishing the necessarily level of sets, repetitions, load
(weight) and a selection of exercises, all suited toward your body type.
SLOW POKE SIDE
I'm so glad to hear you're with MD. I always wanted to ask you
questions, but never had the means. How do I bring up a lagging body
part so it's symmetrical with the other side? I know cheating and good
form are major factors. Do I need to work out more frequently (without
overtraining, of course)?
Thanks, I'm satisfied to be working with MD, too. Let's start with your
comments about form being the cause of lagging development from one
side to the other. Genetically, we all have body parts that do not
develop in harmony even with the most regimented of training
augmentation programs. Said development is neither balanced in strength
nor size. My belief is that imbalances are natural occurrences of human
muscular development; not a negative effect from poor training.
This is frustrating at first, but over time it's something bodybuilders
learn to live with. Bodybuilders with extreme muscle mass are less
concerned, as discerning visual inspection by the most qualified
judging eye can still be foiled. With athletes who weight train for
performance (e.g., hockey, basketball, baseball, wrestling, etc.),
uneven development may eventually lead to injury and even a plateau in
executing various maneuvers.
With these athletes, achieving balanced development is of paramount
importance, but the training used for their particular objectives is
quite different than what bodybuilders are used to. For all intents and
purposes, I'll stick within the realm of traditional bodybuilding.
Your decision to engage in such a routine may be construed as a waste
of time to some, frankly, but the choice is yours. I wouldn't rule out
surprising results from this endeavor, and in the gym, any type of
training is worth trying. Be prepared to devote a couple of months at
least to this effort. If you are committed to bringing up your lagging
body parts, my recommendation is as follows:
Section One: Maintenance. What we want to do here is make sure the
current level of size, strength and overall development for your
stronger body side is maintained during this catch-up training cycle.
Administer your existing training program, except lower the total load
and increase the number of repetitions per set by 10. In other words,
we want to operate our routine so that you're providing adequate
stimuli on your stronger body part side through light-weight, high-rep
subsidized training.
Section Two: Progression. This section constitutes the mass building
effort for the weaker, unbalanced side of your body. Our approach is
real simple. As long as your current training program is producing the
desired results, stay with it. If not, make any necessary adjustments.
The goal here is to bring up the size and strength of the lagging body
parts through heavy training. Obviously, you have no other option than
to use mostly isolation movements when training during each session. To
hit muscles that require balance and stability, we will incorporate
machines into our workout so you'll be able to move the necessary
weight isolaterally, without the need of an opposing arm or leg to
balance the load. Here are a few ideas for progressive isolateral
training:
Chest: Hammer Strength Seated Press
* Flat and Incline versions
* One-Arm Presses (Use other arm for bracing and stability)
Machine Pec Deck
One-Arm Flye
Biceps: One-Arm Preacher Curl w/ Dumbbell
Standing Dumbbell Curl
One-Arm Hammer Curl
Triceps: One-Arm Skullcrushers w/Dumbbell (palms facing inward grip)
Overhead Dumbbell Extension
Reverse Cable Pulldown (one arm, underhand grip)
Deltoids: Seated Dumbbell Press (w/bench incline raised 80 degrees)
One-Arm Cable Side Lateral Raise (behind back; other arm on belt)
Machine Rear Delt Flye
Back: Single-Arm Bent-Over Dumbbell Row
Hammer Strength Low Row (one arm)
Cable Pulldowns (single arm underhand grip with small handle bar)
Quads: Leg Extensions
Leg Press
Hamstrings: Lying Leg Curl
Seated Leg Curl
Calves: Toe Raise (on leg press machine)
Every exercise listed should be done with one limb and is applicable
for maintenance work along with progressive, heavy training. Certainly,
not all body parts will be so out of balance with mass and strength
that isolateral training cycles are warranted. I would classify a
purely isolateral bodybuilding routine as unique, and I'll be
interested to read of your progress two to three months from now. Keep
us posted.
TRAP BREAKDOWN
I need help with my trap training. Do you recommend using machines or
dumbbells for shrugs? Normally, I use dumbbells, but when I go heavy, I
can hardly lift them an inch. They are almost stuck to my sides!
First off, you're probably using too much weight. Free weights are a
bodybuilder's best choice for building thick, round traps for complete
shoulder development. There is nothing wrong with using dumbbells. You
did not include details about how much weight you're using, how long
you've been training, sets, reps and that sort of thing, but I'm
confident your loading parameters are off. By loading parameters, I'm
referring to the amount of weight you're trying to shrug (weight is
only one of many loading parameters).
Lower the weight even if it seems too low for an athlete of your level
or personal expectation. Reduce it enough to allow a full range of
motion. With dumbbell shrugs, the trapezius naturally has a limited
range to work within- I'd estimate four inches at most. So, don't
expect a multi-joint exercise experience. Think calf training. Those
are your boundaries.
Understanding what you can and cannot do will rid your psyche from
trying to envision mechanics that are not possible, which ultimately
brings you to a realistic expectation. Champion after champion has used
the mind and muscle principle to their advantage. Another angle to
contemplate is this: When you are executing a shrug, close your eyes,
breathe normally, find the pain in the trapezius area and focus right
on it. Don't think of anything else. Don't look in the mirror to
visually analyze your form. The best critique of proper form is feeling
it and seeing it in your mind's eye. Remember that.
Moving on to the dumbbell shrug- you described doing shrugs with arms
at the side. Try shrugs with the dumbbells in front of your quads. See
if that doesn't improve your range of motion and trap development
sandwiched in with the mind and muscle principle.
That's how they can be done. There are other ways, too, as you know-
barbells, wide grip upright rows and machines. From a distance, just
going up, down, repeat can summarize an exercise. But this is where
mistakes begin. My job as a trainer is to find different methods and
techniques to build physiques to their maximum potential, but this also
includes revealing the mechanics behind what may appear to be a simple
exercise. By breaking down a movement at its core, I Reveal attributes
that are otherwise hidden through the standard process of bodybuilding.
PERMANENT STEROID DAMAGE
Hey, Charles, how's everything going? My question is pretty simple. I
was recently told that once you do any cycle of anabolics, whether it's
test or Primobolan, your endocrine system will never be normal again.
What up?
Things are going well, thank you. I'm busy working with Gunter for his
Olympia preparations and tending to my personal training business, of
course. Well, anabolic steroids are an inevitable topic that will be
brought up sooner or later in bodybuilding. To the outside world,
bodybuilding and steroids are one and the same. First, you should
understand that I'm not a doctor and I don't advocate or condone their
use. I'm a professional trainer- not a scientist- and my realm of
expertise is old-fashioned training, which is sometimes a neglected and
undersold part of bodybuilding.
I've had personal experience with anabolics, and to answer your
question with all honesty, I do not believe a single cycle will
permanently alter your endocrine system. The wild cards are the type of
anabolics used, the dosage, cycle length and how the individual
responds to these drugs. The answer to those wildcards are buried in a
ball of what-ifs and unknowns. In general, no, I do not believe a
permanent alteration will occur, provided your hypothetical involves
responsible averages. There's a cornucopia of Books, magazines,
newsletters and websites devoted to anabolic steroid discussion inside
and out. Whatever you choose to do or not to do, for every drug article
you read, also read about a new method of training and experiment with
it in the gym. Catch my drift?
ALERT THROUGH ACL
I'm going to compete in a local show in six weeks. My carbs and
calories are low, so my Mental Focus is also low, which makes it hard
in my line of work as a salesman (self-employed). Do you have any
suggestions for improving my Mental Focus, mood and sharpness? By the
way, I really love the dumbbell rows program that you use with Gunter
to improve his upper back. I think I'm doing them correctly; I can
really feel my mid upper back burn.
Aren't dumbbells great for back rowing movements? I'm happy they're
working for you. If anyone reading this hasn't made the type of back
gains they're looking for, exchange the barbell for dumbbells on your
core bent-over row movement. They're very effective and fill in some of
the typical "holes" in development you'll find even with the
professional bodybuilders known for having enormous backs. Yes, if
you're feeling the burn in your middle and upper back, it sounds like
you're getting a fantastic peak contraction. Be sure to get a deep
stretch forward during the negative portion of the repetition, which
targets the outer lats, as well.
Low-carb fever is an unfortunate drawback in a bodybuilder's quest for
leanness. Six weeks may seem like an eternity when going really low
with your carb intake. Many a bodybuilder feels like a zombie the last
few days before a contest. Achieving low body fat levels is a challenge
all its own, yet other problems crop up in the form of muscle wasting
if you accidentally dip into ketosis. Basically, going low carbs on a
hard-core diet is difficult on several levels. I think we can all agree
on that.
Unfortunately, there aren't too many options to boost Mental Focus and
energy without help from dietary supplements. Thermogenic agents should
give you the increases you're looking for and they are the obvious
choice, but they aren't the only choice. This is beneficial for those
with a metabolism that cannot afford a higher metabolic rate. To
improve cognitive function and alertness without affecting the
fat-burning process or negatively-influencing your diet, I recommend
Acytel L-Carnitine (ACL). ACL is an amino acid promoted in bodybuilding
for its testosterone-boosting properties, but ACL will also increase
mood, memory and cognitive function. In Europe, ACL is sold as a
prescription drug to treat cardiac and neurological disorders. It's
quite potent and should help in burning body fat more elegantly than
thermogenic agents, which increase body temperature. ACL is proven to
increase the fat-burning process by having a direct involvement in
transporting fatty acids into the cell mitochondria (powerhouse of a
cell). The recommended dose is 500 milligrams taken one to four times a
day, 30 minutes before eating. There are several trusted brands of
Acetyl L-Carnitine at most health food stores. Give ACL a try and see
if it'll help improve your alertness on the job.
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Performance Nutrition 