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Trainer of Champions - June 2005 |
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Written by Charles Glass
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Thursday, 26 April 2007 |
Charles, I need your expert guidance, please! My shoulders are just the worst. The weird thing is, my clavicles are fairly wide. I have a really good back and traps, and my arms are very good too. But my delts are just pathetic. You know how when you hit like a rear double biceps or a side chest, and your shoulders are supposed to be bigger than your arms? My arms are actually bigger! My delts have never been very strong, and I seem to feel lateral movement in my traps instead of my arms whether I use dumbbells or cables. I have tried straight sets, supersets, and drop sets to try and shock my shoulders, but they aren't much bigger than they were when I started training over five years ago. My physique is starting to get more strange-looking as my traps, back, chest and arms get bigger and bigger, but my shoulders stay the same. Do you have any ideas on a routine or something I can try? At this point I will do anything.
Luckily, I have been working with bodybuilders so long that I have figured out the solution to just about any physique problem you can imagine. I have a routine that will get your shoulders growing immediately. I know, because everyone I have ever tried it on has seen results. It starts with side laterals. The way you have been doing yours is not working, so rather than the conventional style, we make a very small but critical change. In the standard lateral raise, your palms face down and the back of your hand faces the sky. For you, this hand position has mainly been working your trapezius muscle. Instead, I want you to have your palms face in back of you. Your knuckles will be out, and your thumbs will point at the ground at the very top of the movement. Think of it as trying to hit two people, standing directly to your left and right sides, with the heels of your hands. Two things you will need to know about this variation on side laterals before you panic: your range of motion will not be as great, and you will have to reduce your normal weights by about 25-50 percent. There is no way you can bring the dumbbells up to shoulder level - more like the bottom of your pecs or a little higher. But don't worry about that. It's a direct hit to the side delts. I have had people who hadn't felt soreness in their side delts for years try it this way and come back the next day barely able to raise their arms up. Do three or four sets of those for 10-12 reps. For your second shoulder exercise, do seated front raises with dumbbells. Again, there is a slight twist on the normal style. You will begin with both dumbbells at your sides, with the palms facing in toward the torso, as in the start of an alternate dumbbell curl. Next, raise them up and toward each other, tilting the thumbs up so that the top edges of the dumbbells come together. Again, three or four sets of 10-12 reps. Your last exercise, and don't freak out on me, is seated behind the neck barbell presses. It can be a dangerous movement for the rotator cuff, but that's why we do it last in the routine. That way, you don't have to use as much weight. Also, most of the damage is done with pressing behind the neck when the person lowers the bar too far. Just go down to parallel, where your upper arm bones are parallel to the ground. For most people, that point will be right around where the bar clears the tops of your ears. There is no need to lower all the way down to the neck, and I advise against it. Keep your reps smooth and controlled, no bouncing at the bottom. Three or four sets of 10-12 and your delts should be on the way to new size and fullness. Based on experience, you should start to notice a difference in as little as three weeks.
You have seen a lot of bodybuilders train over the years. Who would you say were some of the strongest, both overall and for their size? Can you remember any of the outrageous lifts you saw any of these guys do?
I have seen a few men over the years that were just outrageously strong, yet also had excellent physiques, a very rare combination. When I first came out to LA, Franco Columbu was still training very heavy. I don't think he weighed much more than 200 pounds at 5-4, but I saw him deadlift eight plates, with the bar bent like it was made of rubber. Franco could blast up 500 pounds on the bench press for ten reps, too. Another guy who was an incredible bencher was Bertil Fox, and it's no surprise that he had what some people say was the thickest chest in the history of bodybuilding. Bertil did 500 on the flat or incline bench for reps, and could handle 200-pound dumbbells all day like they were nothing. Keep in mind that Bertil was only about 230 pounds, so for Ronnie Coleman to use the same weights for chest at 320 pounds isn't quite as impressive a feat, no disrespect to the seven-time Mr. Olympia. And though I don't like to brag, I was always pretty strong for my size, too. The Barbarians were legendary for their use of heavy weights, and probably more so because they always put on a big show when they trained, with plenty of hollering and smacking each other around. Those two brothers were nuts in the gym. I remember one time I was training legs and warming up on front squats. David and Peter came over and wanted to know if they could work in. I'm not sure if it happened to be their favorite rack, or if they just wanted to show the little guy how it was done. They were both around 260 or 270 at the time, and I was 192 pounds soaking wet. But they didn't know that before bodybuilding, I was an Olympic lifter and a powerlifter, and had a lot more strength than my size might let on. I had bench-pressed 500 pounds in one meet without a bench shirt, simply because I didn't even know about those shirts that instantly add 50-100 pounds to your top bench press. I just wore my gymnastics singlet while other guys had these stretchy, springy canvas and rubber deals that took ten minutes and two helpers to put on - and I was still only five pounds behind the top lifter in the 198's. But on that day with the front squats, the Barbarians could only get four reps with 405 and I got eight. They couldn't figure out what the heck was going on, and I just chuckled inside. Strength is a funny thing, and it's not always directly related to muscle size or bodyweight. Some of the strongest bodybuilders out there are under 250 pounds, while some guys tipping the scales at over 300 pounds in the off-season are using the same weights as others who only weigh 200-220 pounds but are just naturally strong individuals.
My wife has been training with me for years, and finally decided to compete this spring in a state-level natural bodybuilding show that I have done several times already. Just to be on the safe side, I had her start dieting at sixteen weeks out, because her lower body has a good deal of fat on it. As I write to you, she has seven weeks to go before the show. Her upper body is very close to where it needs to be - her abs are in deep, and she has good separations and striations in the chest, back, and shoulders. But her lower body, though not as fat as before, is still very, very smooth. We can barely see any separations between the quads at all, and not a hint of a vein to be seen. Do have any tips on how my wife can get that lower body nice and cut? I'm afraid if things don't improve soon, she's going to back out of the show out of embarrassment. Just so you know, she does cardio six days a week for forty-five minutes, on the elliptical trainer machine where your arms move, too.
If her upper body is as lean as you say it is, I would have her stop using the elliptical trainer at once. It's just going to cause her to lose a little size and fullness in the upper body unnecessarily. Instead, she should be using machines that work the legs much harder, like the stationary bike or especially the Stepmill. You have heard many times that spot reduction is a myth, but that's not entirely true. The legs can be specifically targeted for fat loss with the right exercise regimen. Have her wear tights and sweatpants when she does leg training and cardio, to keep heat around the legs. This will draw out fluid, and will also impact localized fat loss. Another good cardio choice is wind sprints, either on pavement, or preferably on sand if you have access to it (I realize we don't all live near the beach). And as for leg training, everything should be done as supersets and giant sets. The weights don't have to be super heavy, but aim for high volume and high reps. Here is one possible routine. Keep in mind that rest between these exercises should be minimal. Try running through this sequence four times:
Squats 15 reps
Leg press 20-30 reps
Walking lunges 20-30 reps/steps each leg
I won't go into the diet too much, but often it just takes time. Many female bodybuilders have their upper bodies looking contest-ready at a certain point, but their legs require an additional four or five weeks more dieting and cardio to dial in. Often they don't figure this out until they do two or more contests around the same time, and watch their legs get leaner and leaner from show to show. Once you know how much time is needed, you shouldn't ever be in the all too common situation female bodybuilders often face of having a ripped upper body on top of smooth legs.
I have a question about certain training accessories and how useful you think they are. Number one, weight belts. Do you need to wear them? If so, when are they most important. Wrist straps, do you recommend them, or would I be better off not using them and developing a stronger grip? And finally, gloves. Do they make a difference? Are most people able to train any heavier wearing gloves or not? Thank you.
All gloves are good for are for keeping your hands from getting beat up and calloused. Sometimes I see people wear them because they don't want to scratch up their rings and don't want to bother taking them off (usually ladies). Aside from that, gloves don't make the slightest difference in your performance. Some guys even say that gloves make it harder for them to grab the weights. I don't wear them. I do use wrist wraps, but only for my heaviest sets, and usually only on back day on exercises like chins, deadlifts, and shrugs. You do develop a much stronger grip and bigger forearms if you limit your use of straps. Weight belts are a different story. I wear one all the time when I'm training, no matter what I happen to be working that day. Not only does it protect the lower back, but it keeps you constantly aware of your back and how you are moving. All it takes is one weird move and your back is messed up. You might grab a plate the wrong way, or reach back and twist, whatever. Some of the worst back injuries are true freak accidents. The anti-belt crowd will tell you that wearing a belt weakens the lower back. What a load of nonsense. If you do exercises to strengthen the lower back like good mornings and hyperextensions, your lower back will be just fine. I consider a weight belt a very inexpensive insurance policy against injury. That's not to say that a belt makes you impervious to harm, so don't go out doing anything stupid, thinking the belt will always protect you. But a weight belt is a constant reminder that you need to maintain proper posture and avoid rounding the lower back. When it comes to other accessories like knee wraps and other items, even getting back to gloves, use them if they feel they help you. Whether or not they actually do, your mind is the most important piece of equipment you have, so do what you have to in order to keep it revved up and motivated to train hard.
I know you're not Doctor Phil, but I am hoping you might have some advice for me. I am 32 years old and have been bodybuilding since I was 18. I have always had girlfriends, but the relationships have never lasted more than a year. Eventually, they all got fed up with what they called my ‘selfish' lifestyle. They felt I cared more about training and eating than I did about them, and they got mad that I didn't go out much because it messes up my meals and my sleep. I'm not a player at all, and I really just want to find the right woman now and settle down. I would date women who are serious about training, but I haven't met many in my area. I am starting to think that this might be the type of woman I can really get along with and share my life with. From what you have seen, are male bodybuilders better off with buffed women than with regular women?
It's true that another person who trains and competes like you may be a lot more understanding about the lifestyle, but you also should consider how selfish bodybuilding is. When you have two people who put such a high priority on their own training, eating, and resting, they are not going to have much patience or concern for the other one. I saw a young girl wearing a shirt in the gym that I thought described this frame of mind to the T. It read: "It's all about me!" Most of the relationships between bodybuilders are destined to fail. Either they get upset that the other one isn't supportive enough, or one is more successful or famous than the other and jealousy arises, or they make outrageous demands of each other. Most of the time, in this sport we cut our lives short with tunnel vision and fail to see the bigger picture of life all around us. I happen to think that having a relationship with someone who isn't involved in the sport will help make you a much more well-rounded person. There will be compromises made on both sides, but in the end you should compliment each other. I'm not saying you should go out and search for the most out of shape female you can find. A woman who exercises and eats fairly healthy is fine. She doesn't have to train for two hours a day and have six percent bodyfat, either. But I think the bottom line is that you and this woman really click and can be friends as well as lovers. The people I know who never seem to have successful relationships are the ones caught up in being with someone who has to be this tall, this muscular, have this color hair or that type of job, etc. Just stop looking so much for love with your head, and let your heart find it for you.
MD Exclusive - Journal, March 2005
The Arnold Classic, and heartbreak for Chris Cormier once again
I have to say that I don't often get emotional about the outcome of a bodybuilding contest, but my heart was breaking right along with Chris Cormier's when Dexter Jackson was called out as the 2005 Arnold Classic winner, and Chris had to accept the fact that he was runner-up for the sixth year in a row. I felt very bad for him because I was right there in the gym with him every step of the way as he prepared for this show, and I saw exactly how hard he worked and how focused he was. In the past I have been dissatisfied with Chris, because he would show up late for workouts quite a bit, or slog through some of them without putting out the effort I knew he was capable of. None of that happened as he dieted for the Arnold this time. He was driven like I have never seen him before, and it showed in the physique he brought to the Columbus stage. Watching the prejudging, I really thought Chris finally had this one. He was bigger than Dexter, he had better overall shape and symmetry, and Real Deal's stage presence and confidence almost knocked you back in your seat. Chris looked like he owned that show and he knew it. But in the end they gave it to Dexter, and the scores show that it was never close. Every single judge had Dexter in first the whole time. That really left me scratching my head. I know Dexter was a little harder in the glutes and the glute-ham tie-ins, but everywhere else, Chris and he were evenly matched in condition. Dexter always shows up with those striated glutes and hams, and I think it's pretty clear by now that genetically, he just doesn't hold fat in those areas, whereas most bodybuilders do. Of course he diets and does his cardio just like the rest of the guys (though I do hear that he doesn't have to diet as long and only recently started adding cardio to his precontest regimen)), but he seems to have a tremendous genetic advantage when it comes to his bodyfat or lack thereof. I can't really say that he beat Chris on his genetics, because Chris himself is tremendously gifted with what I think is probably the best structure in the business, as well as a very rare combination of size and shape while still maintaining a small waistline. I'm not sure why the judges saw things the way they did, but my heart went out to Chris when I saw the fire totally drain from his eyes as he knew the Arnold title had slipped out of his grasp yet again.
Chris turns the tables in San Francisco
Ironically, one week later in San Francisco, Chris beat Dexter. And you can't really say it was because Chris looked better than he had before and Dexter looked worse. I think most people who were at both shows would agree that they looked pretty much exactly the same as they had. The only difference was a slightly different judging panel. That doesn't mean one panel got it right and the other got it wrong, only that there were slightly varying opinions. In a sport that is judged purely in a subjective manner, such as bodybuilding, a couple different types of preferences in physique ideals can mean a different winner, and that's what we saw in San Francisco. Chris was of course happy to win, but it was a bittersweet victory. His real goal had been the Arnold, and the difference in total prize value was over two hundred thousand dollars. But Chris is a warrior deep down in his soul. I don't know what his next move is going to be yet, but I don't think he is finished just yet. And if he decided he is going to go all out and try to take the Olympia title away from Ronnie Coleman, I will be here to help train him for it.
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