King Joes Barbell Club

AKA Old Man Strength. Usually in Wyoming or some similar place, old men sit around in bars and drink. Young bucks come into town stirring up shit, and for some reason, it is often some old guy who just pounds the shit out of the young guy, much to the amazement of onlookers. Old men seem to possess a certain toughness or hardening process enabling them to give better than they get. Also, and most dangerously, the strongest ones are often quiet and reserved, just waiting to pound the crap out of some yahoo... Other circumstances can be in a construction work crew, the old guy will towards the end of the day when things slack off, just start working like a MoFo, and put the young bucks to shame. Hence, being Old Man Strong.

Usually acquired by men around the age of 40. It is not something like adrenaline that comes when you need it most, if you are above the age of 40 and reasonably healthy, you will get it. It can be used to do hard physical labor, or prove to the younger crowd that you are not as old as they think you are.

Old Man Strength is scientific fact. Make no mistake -- if you're an adult male in your 20s or 30s, and your father is still alive, he can probably mop the floor with you.

For the past three decades, my generation and even younger guys have allowed full-body atrophy to set in, spending the bulk of our time sitting around playing video games, applying for jobs in data processing, ordering takeout food and thinking up excuses not to mow the lawn.

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Fred Hatfield

SQUATTING – WITH A NEW TWIST

Every once in a while, something new comes along that is revolutionary, earth-shattering. Y’know…sliced bead, hip pockets, sulfur matches.

Well, earth-shattering may be a bit strong, but no one can deny that these are things that make life measurably more enjoyable. If you’re into training, and I suspect most of you are, you no doubt have come across such innovations in the gym. Arm blasters, adjustable barbells, rotating sleeves.

Hold onto your training belts, fellow iron freaks, for I am about to describe a new invention that is destined to literally revolutionize your leg training. Of such mammoth proportions is the importance of this new device, that every gym in the land will have at least three or four of them. The Soviets are bound to have warehouses full.

“Hold on, Dr. Squat!” you say. “What’s wrong with squats? You have always touted squats as state-of-the-art when it came to leg training.”

True, I have indeed. But always with the admonishment that squats must be done correctly. To work best – with the utmost safety and effectiveness – squats must be done with an upright torso, with knees extending over the feet in order to maximally isolate the quads, and to a position just short of rock-bottom to ensure adaptive response in the tissues comprising the knee.

Powerlifters, of course, turn to the more effective technique of spreading the stress to the hips, hams, back, and quads when it comes time to enter contests. But even the most scientific powerlifters train with an upright torso during the off-season. And athletes of every persuasion do squats as described above.

Squats are, after all, the single most effective leg exercise ever conceived, whether your training goals are those of a bodybuilder, power athlete, endurance athlete, or fitness freak.

So, what’s this about a new innovation? Quite appropriately, and perhaps for lack of a better name, its inventor calls is the Safety Squat Bar. Jesse Hoagland may not be a name any of you know. But those athletes who have used this bar aren’t likely to forget it. Many of them with knee problems or bad backs were doomed to try competing in their sport without the benefit of squats. His new bar gave them a new lease on their respective athletic careers.

Personally, I began using the Safety Squat Bar exclusively in my training about six years ago. I went from an all-time best of 920 pounds to an official 970, then to a lift of 1,014 pounds in Hawaii a few months ago. I can clearly see 1,100 in the near future. I credit this amazing bar for that.

Safety Squats

Let’s take it from the top. What exactly is this new bar, and what’s so great about it that makes it both more effective as well as safer than the conventional straight bar?

The conventional straight bar has several inherent weaknesses or dangers:

1. The chance of leaning forward or rounding your back under heavy loads is always a problem – serious injury can result.

2. Falling off balance forward or backward also jeopardizes your safety when under heavy squatting loads.

3. Your shoulder girdle, shoulders, wrists, and elbows often take a beating holding the straight bar in place.

4. Missing a squat attempt is something that happens to all of us from time to time, often with dire consequences.

5. Discomfort to the back of the neck where the bar sits is a problem we all shrugged off as part of the game.

6. Individual anatomical peculiarities often made it extremely difficult – if not impossible – to assume the most efficient stance in order to derive maximum benefit from squats.

7. Not being able to squat because of the lack of competent spotters has been one of my personal gripes in the past.

Despite these problems, all of us have learned to put up with them and get on with the business of learning good technique, taking proper precautions, and doing what we knew was best for us. We squat no matter what, because it was best to do so. That we got by and made small progress with conventional squats is due in no small measure to our belief that squats worked best, and we made them part of our program.

Now listen carefully – I am sometimes accused of making overt statements, but this time it’s warranted. Read the list of problems again. None of these problems arise with the safety squat bar.

The truly great thing about it is that because of the elimination of these inherent problems with conventional squatting, you will realize faster gains, less strain and stress on your back, knees, and other joints, fewer potentially devastating misses under heavy iron, and in general a more enjoyable workout. The exquisite isolation the Safety Squat Bar provides for your quads will be a truly unique experience, I assure you.

Let’s go over the points outlined above one by one.

The hands are not holding the bar allowing you to grasp the handles on the power rack. Because of the heavy loads involved in squatting when returning to the upright position, there is tendency to “round” the back and place unnecessary stress on your lower back. This is now avoided by exerting pressure against the power rack handles and thus maintaining a perfectly straight back throughout the entire squatting motion. The use of the hands also prevents the trainee from falling forward or backward.

During the squatting motion the resistance varies from one point of the lift to another. When you start up from the low position (thighs parallel to the floor) you need a lot of resistance. As you move out of the squat, your strength decreases, therefore you can handle less resistance. When you reach your “sticking point,” the resistance must be at its lowest. When the “sticking point” is passed, your strength increases and therefore you can handle more weight.

By carefully analyzing this range of motion and resistance changes, you immediately realize that in using the conventional squatting bar the trainee is forced to use a load that can be handled in the weakest position. This results in using an inadequate amount of weight in the strongest position of the squatting motion.

This problem is solved by use of the hands in the Safety Squat Bar. When the muscles are overloaded and the “sticking point” is reached, the hands can be used to help you through the weak points of the squatting motion. This unique feature allows you to work with the heavier weights when you are strongest and gives you help when you are weakest. You are exerting near maximum effort through the entire range of motion.

The padded yolk that the Safety Squat Bar is equipped with virtually eliminates neck discomfort. And the fact you needn’t use you hands to hold the bar on your shoulders eliminates wrist, shoulder, elbow, or shoulder girdle discomfort.

Using your hands to assist has some benefits beyond allowing greater loads to be handled. You can also regulate your position – that is, your posture under the bar can be adapted to suit your own anatomical peculiarities so that you can literally tailor your squatting style to afford maximum overload and consequently muscular development.

There is a five inch camber at both ends of the bar. When weight is placed on the ends of the bar, the two stems of the shoulder yolk hang downward. As you approach the bar, you slip your head under the yolk stems and rotate them upward and forward. Doing this also causes the weights to rotate upward and forward.

Once on your shoulders, and standing upright, the weighted ends of the bar cause the yolk stems to press downward onto your shoulders, thereby holding the bar securely in place, and placing you hands free to either hold the handles of the squat rack or simply hang to your sides, on your thighs, or on the ends of the yolk stems.

Most important, however, is the fact that now the weighted ends of the bar are perfectly aligned with your body’s center of gravity. Conventional squatting placed the weight right behind you, fully four or five inches behind your body’s midline. That caused you to lean forward for balance. With the Safety Squat Bar, the weight is distributed directly in line with your body’s midline, and completely eliminates the need – indeed, the ability, to lean forward.

Your back problems, and knee problems are a thing of the past. Now you can squat again, safely, effectively, and quite probably with bigger weights than before.

And that amounts to better progress toward your training goals.

Common mistakes when training the tricepsget

Before we started on tricep exercises, we'll look at some common mistakes benchers make when training their triceps.

First, don't train your triceps with your bench press workout. Your triceps are being used as a secondary muscle when you bench, and if you work your triceps after your bench press you are robbing your triceps of the workout they really need.

Second, don't just use cables to train your triceps. Many benchers just use cable equipment to train their triceps. Get back to basics, get out the barbell and dumbells and concerntrate on correct technique.

Third, don't train your triceps withing 48-72 hours of your bench press workout. Simply put, you chest can't reach it's full potential with recovering triceps and vice versa.

And finally, lift heavy! This goes back to what I just mentioned about using the barbell and dumbells. Load the weight up, reduce your reps. Concentrate on correct technique and isolate your triceps.

Best tricep exercises

What we're trying to do here is increase the strength in your triceps. We're not bodybuilding, but concentrating on strength building. The best tricep exercises for increasing your bench are exercises with the heaviest weights possible. These are the best 3:

Barbell close grip bench press. This is undoubtedly the king of tricep strengthening exercises. You can load up the bar with almost as much as you bench press normally. Keep a grip just inside shoulder width, and your elbows by your side. If you haven't done this exercise before, your triceps will feel it!

Weighted dips. Dips are another big tricep strength builder. The aim here is to 2-3 clean sets of 8 reps. Start with just your bodyweight, and add weight when it becomes easier. Clip the weight to the front of your weight belt. Lean forward and dip as low as possible without straining.

EZ bar extension (laying on bench). I like this one because it really puts your triceps in a weakened position. Definately use the EZ bar with this one, it's much easier on your wrists. Do this exercise last, after the close grip bench press and weighted dip.

By Jack Woodson (1977)

The lifting world is already well aware of Doug Young of course, since he won the National and World 242 lb. class titles the past two years. By way of a quick review, Doug was an all-state football player at Brownwood (Texas) High School where he weighed only 178 as a senior but had lightning quick reactions and great strength. He bench pressed 315-320 in high school. He started all three years at Texas Tech despite three separate injuries that required surgery, including a broken leg and two knee injuries. Doug was still small for a college lineman at 5’11” and 200-205 lbs., but he had moved his bench up to 400 by this time. Injuries and lack of size kept the pros away and in the following years he was in some rodeos. Doug moved his bench press to 540 by October of 1973, then the two National and World titles and a 2000 lb. total, which brings us to the subject for today – how Doug Young trains to peak for a big meet.

Doug likes to take 12 weeks to peak, but it could vary a little because of an injury or something but this is the basic cycle he likes to follow. The first four weeks he uses 4 sets of 6 reps in the bench press. On the 4th set he goes limit. He uses each rep as a 5-pound indicator for his next workout. He starts the cycle at 400 lbs.

Example – 400 x 6, 400 x 6, 400 x6, 400 x limit (e.g. 10)

So, from the last set, five pounds for each rep over six would work out to

(10 reps minus 6) 4 times 5 (five pound for each rep over six) equals 20 (pounds more next workout).

Example (next workout) – 420 x 6, 420 x 6, 420 x 6, 420 x 8.

Many 4-20’s!

Then, by following the same plan – 2 reps more than 6 in the last set equals a 10 lb. weight increase at the next workout.

The highest he has reached in this program is 470 pounds for 4 sets of 6. These workouts fall twice a week of every fourth day, as desired and as his work schedule with the railroad with the railroad with the railroad allows.

After 4 weeks Doug goes to a double program. One workout is the same 4 sets of 6, and the next workout is 5 sets of 3. This runs for 4 weeks or up to 4 weeks before the meet. At that time he does only 5 sets of 3 for 2 weeks. 2 weeks before the meet he goes to 5 sets of 2, timing it where he gets three workouts in but rests for five days before the meet.

In past programs he had done one limit set of reps at the end of his workout with anywhere from 50 to 100 lbs. under what he was working with his program. His normal peak on the 5 sets of 3 is 500 lbs. but he has reached 520 as of this writing.

In the squat and deadlift, Doug likes to use a 5-set program on a 5-4-3-2-1 sequence. This was an old York program used by Steve Stanko to become a National champ before Doug was born, and it indicates that solid, basic programs remain solid years later.

There is one variable. Doug uses the first set as weight increase indicator. So, while in theory it is 5-4-3-2-1, it is actually limit-4-3-2-1. He uses each rep over 5 in the first set as a 10-lb. indicator. He usually starts this cycle at 550 and jumps 25 pounds per set.

Example – 550 x 8, 575 x 4, 600 x 3, 625 x 2, 650 x 1.

Three reps over 5 at 10 lbs. per rep equals a 30 lb. increase next workout.

Example (next workout) – 580 x 6, 605 x 4, 630 x 3, 655 x 2, 680 x 1.

This is hypothetical but it’s the way he would do it. It would probably run more on the order of 10-lb. improvements or he’d obviously peak well ahead of the contest. Doug uses his peak set of 5 as a contest indicator. He usually goes 100 lbs. over his peak set of 5 in the cycle for his second attempt. If he was up to 620 x 5 in the cycle, his second attempt would be 720 at the meet, with a third attempt based on conditions at the meet. For some meets, however, he does a limit double seven days ahead (his last squat workout) and uses that as his indicator rather than the set of five. He usually adds 25 lbs. to that double. so a 700 x 2 would indicate a second attempt at the contest with 725.

The deadlift is roughly the same but he stops this 10 days ahead of the contest. There is another variable in the deadlift. Sometimes the duration of the contest makes it hard for Doug to beat his training best and sometimes he goes all-out for a big one to get a certain total. If he is well ahead he gets one total he wants on the second attempt, then shoots the works on the last attempt for another total he has in mind.

When he is gaining weight, Doug says he eats “all I can get my hands on” and whatever he desires with no special emphasis on how many grams of protein, just a lot of basic food. He admits to eating “french fries and cheeseburgers” when he wants them. He feels bodybuilders and some lifters may need to make a science of their diet but he eats what he enjoys most of the time. Doug usually weighs 10 to 20 lbs. over the 242 limit, but about three to four weeks ahead of a meet he goes to a cottage cheese, tuna fish, yogurt and liquid protein diet. He loses about 10 lbs. and the last week before a contest he loses the other 10, usually about 8 lbs. liquid loss or drying out.

One final word about that 12-week cycle. Terry Todd used to do it in 6-week cycles but in either case the point is the same. The cycle starts below what the lifter can do, but it is still hard work. Rather than going for his best at that time the lifter is building a strong base for a future record attempt, leaving incentive with room to improve each week and building a positive, no failure momentum that pushes him past his previous best by the end of the cycle. It’s nothing new. Todd did it before Young and other lifters before Todd. For lifters who have a hard time maintaining a strong incentive over a long period of time it might be a good idea to figure out a cycle system based on their own needs.

TAKEN FROM INTENSEMUSCLE.COM

I. Confessions of an Unlikely Strongman

So you wanna be a strongman? With the popularity of the sport at an all-time high, it's no wonder so many powerlifters, weightlifters, bodybuilders, etc., are leaving their chosen sport in pursuit of some prize money and an Andy Warhol"ish" fifteen minutes of fame on ESPN and ESPN 2.

I know because I was one of them. So if you are a beginning strongman, or someone who wishes to step foot in the arena of competitive strongman, then the following is for you.

The first thing you will notice when you embark on your strongman training program is that the total volume of work is far greater than that experienced by bodybuilders, powerlifters, or any of our other iron sport brethren (except perhaps world class olympic-style weightlifters, but then again, how many of us consider them "iron sport brethren" anyway?). All joking aside, strongman training is intense and very taxing to the body-brutal, to say the least. There will probably be times in your training where you will question not only what you are doing, but your sanity as well. Don't worry, as this is completely normal. IMHO, you should expect AT LEAST 10-12 hours per week in training (this includes gym and event training as well as any conditioning work) if you are planning on going anywhere in the sport. More experienced athletes may spend upwards of 20 hours/week in training. Always keep in mind though, the quality and intensity of work done is much more important than the quantity.

Always be careful not do overdo things. Succesful athletes are often the ones who master the art of riding the fine line of overtraining. The reason strongman training requires such a great volume of work is simple. The sport requires the brute strength of a powerlifter, the explosive, or speed strength, of a weightlifter or thrower, the speed and conditioning of a football player, and the muscular endurance of a freestyle wrestler. To be a good strongman, you must be a good athlete, and you must constantly work on eliminating any weaknesses.

Without getting into a deep discussion of the principles of periodization, I do feel there are simple guidelines one should use when preparing for a competition. The first priority of any pre-meet training cycle should be getting in shape. Improving your conditioning early on (i.e. 2-3 months before a meet) will not only help you perform better on meet day, but it will also give you the ability to better handle the workload to come later in the training cycle. At this time, the individual's "core strength" should be worked on (or to put it another way, working on the strength of "core lifts"), and special attention must be paid to improving any weak areas (i.e. grip strength, etc.). This is also the right time to get rid of any excess bodyfat. While extra "dead" weight may help your leverage in 2 out of the 3 powerlifts, it doesn't have a place in the sport of strongman. A couple of months or more before the meet, the total training volume (the amount of work done) will be extremely high, with only moderate intensity. It's simply impossible to train at such a high level of intensity year-round. As the meet nears, one's training must take on a more sports-specific approach. This is where event training comes in.

In the weeks before a meet, events are gradually incorporated into the training schedule and, at the same time, extra conditioning work is phased out (more on this in the "Conditioning" section). In addition, the volume of work drops and the level of intensity is raised. The last 2-3 weeks should probably be nothing but event training. Virtually all assistance work should be cut out so that you can concentrate solely on the events to be found in the competition (this is assuming you know the events ahead of time).

II. Event Training

If you ask me, the sport of strongman is roughly 50% strength, 50% skill. It's not always the strongest man that wins; more often, it's the best prepared. Perhaps it shouldn't be this way, but it is. This brings me to my point, that to be a succesful strongman, you MUST train the specific

events. "Practice" may actually be a better term, since many events are so technical that mastering them is akin to learning any motor skill for the first time. Don't believe me? Attend any competition where there is a yoke walk (BTW...It's "Y-O-K-E," NOT "Y-O-L-K!" I've never heard of an animal pulling a plow using one of those slimy yellow things found in eggs!

Anyway, a 1000lb. squatter will be fed a piece of "humble pie" by a 400lb. squatter EVERY time provided that the latter has trained specifically for the event and the latter has not. Becoming proficient at strongman events requires that you build, or in some way acquire, the various implements for yourself. This is no easy task, but I can assure you it is well worth the

time, effort, and money. Take Jouko Aholo and Phil Pfister, two of the most succesful strongmen in the world today, for example. Both men have at their disposal nearly every implement that could possibly show up at a competition. In the very least, I would recommend that anyone serious about the sport try to obtain the following implements: O2 cylinders or other farmer's walk apparatus, yoke, 2" rope (at least 50', preferably 100' in length) and harness for the arm-over-arm and harness pull, 5-800+lb. tire, steel log, sled for the object drag, and if possible, a set of spherical stones. The implements listed should cover the vast majority of events to be found at any strongman competitions. It is not my intention to turn into an article on "implement construction." If you need advice on how to build any of the various implements just e-mail me and I will gladly point you in the right direction.

The question of how to fit event training into one's schedule inevitably arises. The answer is perhaps best left up to the individual, as no 2 people have the same body types, strengths, weaknesses, or perhaps most importantly, recuperative abilities. One popular method which works well for many is to spend 1 week in the gym, and the next week on events, alternating back and forth. Personally, I find it difficult to stay out of the gym for an entire week, so I mix my gym training with event training.

Most of the time I will train the events in the evening after coming home from the gym. Regardless of what schedule you choose, make event training a top priority. Finally, make it a point to train the evnts as heavy as possible. Try and use implements heavier than those found in the competition. This will build confidence and make the competition weights feel lighter than normal.

III. Gym Training

The first subject I want to touch on when talking gym training is the bench press. I hate to disappoint you, but when it comes to the sport of strongman, the bench press takes a backseat in importance to the overhead lifts. The last (and only) time I can recall the World's Strongest Man

competition having an event which duplicated the mechanics of the flat bench press was over 15 years ago in Sweden. The competitors were required to press a giant log while lying on their backs (an American won, of course).

On the other hand, nearly every competition has at least one event which tests overhead strength. I'm not suggesting you give up the bench press altogether, but switching emphasis to the overhead lifts may be a good idea (and your shoulders may thank you). I think it's best to do a wide variety of overhead exercices: barbell and dumbbells, seated and standing, in front and behind the neck (if flexibility permits), strict, push press, and push jerk. When it comes to conventional gym lifts, pressing is second only to the deadlift in order of importance to the strongman. Some events like the rock press test strict or pure pressing power, while the flinstone press and others test explosive strength to a greater degree. It is my experience that someone who is a good strict presses is not necessarily good on the dynamic overhead lifts, and vice-versa. Usually, I will do 1 strict and 1 explosive movement in each shoulder workout. For instance, if I begin with seated behind-the-neck press, then I may finish with some standing push jerks, done in front with a medium grip. I find that 2 primary movements are enough, and I will end by choosing 1 or 2 assistance exercises out of the following: dumbbell press-seated or standing, done in a loose, rhythmic fashion, usually for high (12-20) reps, plate raises, side laterals, and front dumbbell raises. On a related note, it may be a good idea to do some work on a steep incline, as the incline log press for reps shows up frequently at competitions. If you don't have a log, use dumbbells. Keep the palms facing each other, and use a fast rep tempo, exploding off of the bottom. High reps (12-25) work well. This exercise is different from a conventional barbell press, for it shifts emphasis from the front delts onto the lats and triceps. Just because you are not a world-class bench presses does not mean you can't win the incline log event at you next contest.

Whenever time permits, I end my overhead workout with rear delt and rotator cuff work. Strengthening these small muscles goes a long way towards injury prevention, and you may be suprised to find that it adds to your pressing strength.

Like the bench press, the squat also plays a fairly limited role in strongman competitions. For some reason, maximum leg strength is rarely tested. Squats still have their place, but they are best done for relatively high reps and in an olympic style-high bar, close stance, and rock bottom. Don't use any support equipment (not even a belt if you can help it), and explode out of the hole. Doing your squats for high reps (15-20+) will help build both the leg endurance and mental toughness required by so many events. Assistance movements like leg extensions and hamstring curls are largely a waste of time. For hamstrings, I would stick with stiff-leg deadlifts and glute-ham raises. If you don't have access to a glute-ham machine give the following a try: kneel on top of a bench with legs forming a 90 degree angle at the knee joint. Next, have someone sit on the back of your calves, securing you to the bench. Keeping an upright torso, slowly lean forward as far as you can. Straighten yourself by contracting the glute and hamstring muscles. If you are week at the movement (as I am) have another person sit in front of you. Keep your hands on their back and give yourself forced reps. This will also keep you from falling all the way forward. Another great lower-body exercise you can do is step-ups. I like to use dumbbells, but a barbell will work as well. Choose a sturdy bench or step, at least 12" high, and step one leg at a time. Many events (object drag, yoke, etc.) require a great deal of localized muscular endurance in the legs. Step-ups will help get your legs in the right kind of shape.

For my next competition (provided there is no squat event), I plan on eliminating squats altogether about 6-8 weeks out. I have recovery problems with my lower back, finding my erectors can't handle the combined stress placed on them by deadlifts, the yoke, farmers walk, stones, AND squats. You may experience the same problem when you begin training the events, so you must prioritize. Analyze your training schedule, and give adequate spacing between workouts which directly (or indirectly) target the lower back. While some may suffer from dropping squats, I find that I get more than enough leg work from the yoke, object drag, step-ups, etc..

For arms, you need to drop the bodybuilding/"foo-foo" movements and stick with the basics. In our sport, the biceps play a much more significant role than do the triceps. Arm-over-arm, the stones, log lift, loading, and harness pull with rope all require very strong biceps. Two of the most usefull movements are heavy barbell curls and hammer curls. 3-4 work sets each on these 2 exercises should be plenty. Don't be afraid of going heavy on your curls-as low as 3-5 reps. Remember you are attempting to build strength, not just going for the "pump."

For back, do a wide variety of movements. Chins, T-bar rows, bent rows, and an assortment of cable rows work well. I recommend doing 1 pulling movement on your back day. Doing pulling movements will help build explosive power, a vital element of your success as a strength athlete. I do 3-4 weeks of 1 exercise then switch when the lift begins to plateau. I do power cleans, hang cleans, high pulls, and what resembles a low/mid pull.

I don't do snatches because, well, I CAN'T do snatches-not very well at least. Multiple sets of low reps work better than high-rep sets on these movements. If you do any pulling movements, perform them at the beginning of your workout when your body and nervous system are fresh.

Other useful gym exercises to add to your strongman training arsenal include zercher squats, zercher deadlifts, and heavy squat supports. On the supports, unrack a weight well above your max squat and hold it for time.

If you don't have any circular stones with which to practice, you can roughly simulate the movement in the gym. Place a barbell on the floor, loading 1 45lb. plate on one side and 3-4 45lb. plates on the other side. Straddle the barbell, facing the heavy side. Next, bend over and bear hug the plates, and try to break them off the floor. Add weight each workout, and be sure to use a collar to secure the plates on the barbell. The static lifts are other examples of events which can be practiced in the gym. Both the crucifix and forward hold show up frequently at competitions, so it wouldn't hurt dedicating a little time to both. For the forward hold, use a 45lb. barbell, adding weight if you can. For the crucifix, a pair of dumbbells will suffice. Choose a weight you can hold between 30 and 75 seconds. Any longer and the weight is too light.a Any shorter and you are risking injury.

Heavy abdominal and oblique work is a must. A strong midsection is necessary in many events, especially those where movement is involved. The yoke walk, for example, requires that the abdominal and oblique muscles work together to stabilize the body. If your midsection is weak, you may notice these muscles becoming sore after practicing this event. Like any other muscle group, the abdominals are best strengthened by resistance exercise.

Weighted sit-ups, combined with heavy side bends, work exceptionally well. If your dummbells don't go much heavier than 100lbs., try side bends with a barbell placed in the power rack. Ultra high-rep sets will give little results for the effort. If you are overly concerned about developing a

thick or blocky waste then you may want to consider changing sports (though in my opinion such concerns are largely unwarranted).

IV. Conditioning

Conditioning is perhaps the most overlooked and underrated facet of the sport. To be competitive, you MUST be in shape. I learned my lesson the hard way at the WSM in Malta. I was weighing only 225 when i received the invitation 5 weeks out. Because i was trying to put on weight so quickly, I intentionally neglected any conditioning work. There is no doubt in my mind that this cost me making the finals (that and being too short . Most contests are completed in a single day. This means the athlete may have 5 or 6 events to contend with in just as many hours. Adequate recovery between events is a must, and this is facilitated by a well conditioned body.

To take a page from Louie Simmon's book, I believe dragging weights to be one of the most useful exercises a competitive strongman (or strength athlete in general) can do. Dragging weights will boost your squat and deadlift poundages over time by strengthening you quads, hams, glutes, and hips. It will also raise your work capacity. By getting in shape, you effectively increase the total volume of work you can handle, as well as the amount of work you do in a given amount of time. When dragging weights, start slowly and work up. Currently, I drag 6-7 days a week (when weather permits), using 100-200lbs. for anywhere from 1000-2000+ feet. I only drag 3 different ways: walking forward, backward, and bent forward with the straps held between the legs (which works wonders for the hamstrings). This is as fancy as I get.

As most strongman events are anaerobic in nature, one should perform anaerobic/interval type training, rather than aerobic training, especially as the latter can be counterproductive to strength gains (NO, I won't make you suffer through another "sprinter vs. marathon runner" analogy).

Conventional wind sprints work well, as does alternating walking with sprinting. You can also try running stairs with a light pair of dumbbells. Heavier athletes may want to hit the bike or stairstepper to help save their joints.

As mentioned in a previous section, extra conditioning work should be eliminated as a meet approaches. Your body and nervous system will have a hard enough time recovering without the added burden of conditioning work.

In the final weeks, your event training will maintain (if not improve on) any level of conditoning you have already acheived. In other words, many of the events can/will serve as your conditioning work in themselves. Some events which cause the lungs to scream in agony include the yoke walk, tire flip, carry/push & drag, harness pull, loading, and of course the farmers walk.

V. Odds & Ends

I would strongly recommend you keep a workout log, or journal, when training. Excluding warmups, write down every set of every exercise you do. This will give you something to look back on, and something to guage your progress by. It doesn't matter how good your memory is, it simply can't compare to written evidence of workouts past. Keep a journal-you'll be glad you did.

Keeping a set of running records has always played an integral role in my training program. I find it helpful to keep records on every exercise, as well as every event. The list of records Ii keep is almost endless: log clean & press for max, 265lb. log clean and press in 90 seconds, deadlift for max and for reps, deadlift in various rack heights, dummbell shoulder press w/ 120's & 90's, strict curl, hammer curl for reps, 275lb. incline log press for reps, squat reps at 495 & 585, crucifix, weighted dips, 265lb. military press for reps, etc., etc. Believe me when i say the list goes on.

I have every single record in the back of my journal, and I try to break a record every single workout. Keeping records not only helps you keep track of improvements, it also serves as a great motivational tool. It's easy to look forward to going to the gym when I have a record I'm

attempting to break.

A final subject I want to discuss is grip training. The sport of strongman requires that you be strong through every part of your body, and we've all heard the old cliche "You're only as strong as your weakest link."

For many athletes (myself included), this "link" happens to be the grip. I don't pretend to be an expert on grip training, and there are many other resources (some on the web) with valuable information (for a wide variety of grip exercises, check out John Brookfield's "Mastery of Hand Strength). I do however, have some basic advice I feel may be of some benefit to you. First, you must realize that "crushing" grip strength does not necessarily have a positive carryover to "supporting" grip strength. Squeezing the grippers all day wil not turn you into Chad Coy when it comes to the farmer's walk. It's really quite simple, if you want to be good at the farmer's walk, then practice the farmers walk. I've also found that the grip can be overtrained just like any other bodypart, especially when trained heavily. For most, 2-3 grip workouts a week seems to do the trick.

Some of the grip exercises I keep records of include 1 arm hangs from a 1" bar (bodyweight & with a dummbell in the other hand), 2 arm barbell holds (held in a deadlift lockout position) with various weights for time, 1 arm barbell holds to the side with 135, 185, and 225lbs., 2" dummbell holds, and pinch grip for time. Experiment to see which exercises work best for you.

When trying any grip exercise for the first time you may find that your time and/or amount of weight used jumps considerably each workout for the first 2 weeks or so.

I want to take this opportunity to voice my opposition to those who suggest that one never use straps in order to develop their grip. While not relying on straps with pulling and rowing exercises will help develop your grip, you may be defeating the purpose. It's only logical-if your strength on any given exercise exceeds your ability to hold onto the bar, then you need to use straps. If I never used straps on heavy shrugs, pulls, and partial deadlifts, then my traps and spinal erectors would never be overloaded. When I do deadlifts, I want to think about my back, NOT my grip. My grip needs to be the last thing on my mind. I have "grip day" to worry about/work on my grip.

Well, there you have it-my comments/observations on training for the sport of strongman. __________________

So You Want To Be A Strongman

Strongman has always been popular as a TV event but, due to its nature, relatively obscure as a participation sport. With an increasing online presence and a growing number of training facilities many strength trainers are wanting to get involved. On Sugden and various other strength training forums a variety of posts are coming up more and more often from people wanting to know how to get into the sport. 'What routine should I follow to train for strongman?', 'What lifts do you need to compete in strongman?' and 'Where can I train strongman near ____?' are just some of the questions that turn up from time to time. This article will hopefully answer these and give some insight into how to get started in the sport.

Training

Strongman competition is designed to test all aspects of strength i.e. static strength, grip strength, explosive strength, speed, endurance and conditioning. There are no set rules to laying out a routine for strongman as everyone has their own strengths and weaknesses which will become apparent with some event training. As long as its based around the big compound exercises, deadlift, squat and overhead you wont go far wrong. An example of a strongman training split:

Monday

Deadlift

Squat (front or back)

Chins/Rows Wednesday

Push press

Strict press

CG Bench Saturday

Events

My preference is for a 3 day split but 4 day splits are used by a lot of athletes successfully. Event training is hard on the body though so you need to make sure you include sufficient recovery time when working out your routine. Bear in mind that your gym work is done in order to improve your event work so if its not necessary leave it out. Other things to include around your basic weights routine would be some conditioning and grip work. Conditioning is important for the dynamic events and a good grip is an advantage as grip is tested in a lot of events. Some good grip exercises to include would be pinch gripping and static holds.

Event Training

Event work is an important part of training for strongman. After all, that's what you will be facing in competition so the more experience you have the better you will do when it matters. You only need a basic level of strength to train events as most equipment is plate loaded so lifters of any standard can have a go. There are a growing number of training camps and gyms where you can train for strongman across the country and its worth putting the effort into finding one near you. Events like log press, tyre flipping and stones are all technical lifts which require practice. And even the less technical of the events will be vastly improved with a little training. In my experience most places are more than happy to welcome newcomers to the sport as long as they put in 100% effort. Training camps and contact details are added at the end of this article.

Competing

As far as the minimum standard needed to compete goes, its hard to put definitive numbers down as so much depends on how good you are on the events. Some ballpark figures to compete in a novice/first timers competition would be something like 220kg deadlift, 100kg overhead and 180kg squat. These figures are really just a rough guide though as your abilities on events will be a far better gauge. The best advice I can give is to go and train with experienced competitors and they will tell you if you are ready.

Once you have decided you are ready to compete you need to find yourself a novice/first timers competition. A great place to do this is Sugdens Competition Database. Most competitions advertised on the internet will find there way onto the database and its worth checking regularly as competitions will be added throughout the season. Probably the most well known, long running and popular novice competition is Severn Valley in Gloucester run by the Whey Consortium. That would be a good starting point for any strongman career.

Some things to remember in your first competition:

- Watch the other competitors technique to see if there's anything you can improve on yours.

- Speak to the experienced competitors and pick up some tips and tricks from them.

- Don't sweat the mistakes. Everyone makes them when they're starting out. The trick is to not to make them again.

- Don't worry about your final placing too much. The range of abilities in the novices is massive. Just make sure you do your best and set some PB's.

- Enjoy it. That's what you're here for!

The Mighty Squat

By; Joe Skopec

We've come to squat so run and hide

You bicep freaks must step aside

Just take your sissy selves elsewhere

You'll turn your heads but still you'll stare

Go right ahead and pay attention

Glimpse into this strange dimension

Yeah you're still weak and never grow

This world of pain you'll never know

Your shouts upon the leg-press, phony!

Noodle legs like macaroni

Some day I hope you'll understand

And wrench free from the poser band

Puny curl bars, leave this spot

The rack named for the mighty SQUAT

       

Louie Simmons Routine Powerlifting and Weightlifting with Chains Use of chains in training seems thus far limited to those following the regimes of Louie Simmons and his Westside Barbell Club, or his impact on strength training for football teams. As such, they remain secret yet to be discovered by many. Admitting to being an addicted reader and experimenter, news of Simmons' rotine reached me months ago. A couple of workout visits to Dave Goddin's Hyde Park Gym while vacationing in Austin last summer gave me the opportunity to work out with chains while squatting. I was sold. How do you use chain? Eccentric resistance, basically the key to early Nautilus machine design. An added boost for me is that training with chain in pressing movements has profoundly healed rotator cuff irritations. Using a power rack, you set the chain so that it doesn't start coming off the ground adding resistance until you're well past the mid range/sticking point of a movement, adding resistance gradually through the lock out phase. Powerlifters report rapid progress in breaking sticking points in their lifts doing this. I recently purchased two three-foot chains each weighing 25 pounds. I attach them to my bar with a steel ring and a pair of hooks attached to a 5-foot length of ¼" chain. That allows for fast changing of the length of chain for specific movements (i.e., bench press, incline press, seated press). For example, load your bar to 200 lbs for the bench press; by the last quarter of the movement you'll be lifting 240-250 pounds into peak contraction and lockout. Good for squats and rack deadlifts, too. A basic starter kit involves two 25 pound chains and two 12-13 pound chains. The lighter ones are better for delt press and tricep extensions, but can be added with the heavier ones as strength increases mount up. Simmons says his lifters also gain another benefit: speed with heavier poundages. Some folks reportedly experienced upward of 50 pound personal record increases within 2 short months of chain work on the squat and deadlift. This is what Nautilus claimed it could do. With a home gym power rack you can suddenly make some great gains.

 by Ken O'Neill

by Vincent Dizenzo

What does everyone want? A bigger bench press, of course! Let?s face it, people don?t walk up to you and ask, ?So what do you curl?? Everyone wants to know how much you can bench. Well, I can bench press a lot, and I am going to share some tips with you. You don?t have to change your training program; no extra meals or supplements will be necessary. You just need to use your head.

When I perform the bench press, I go through a mental inventory. If I miss a lift, it?s rarely because I was not strong enough. It is because I had a break in my form. I use this mental inventory to minimize the chances of that happening.

Upon lying on the bench, I grab the bar and drive my shoulders back into the bench pad. The tighter and more uncomfortable I can feel with this, the better. Then I start with my feet. I lift my big toes up in my shoes. I force my knees out, squeeze my glutes, and push up on my hips. I want my posterior chain to be as tight as it can be to assist in the press. Yes, your legs assist in the bench press! The more you learn how to use them, the more you will be able to press.

Moving into the upper body, I arch my low back and push up on my stomach as much as possible. This reduces the range of motion for the press. Then I tighten my lats, squeeze my shoulder blades together, and roll them under into my back. I grab the rings on the bar using my index fingers and grip the bar as tightly as I can. Lastly, I turn my elbows in as I lower the bar. By doing this, I use my lats in the descent.

OK, now I am ready to take the weight. I count one, two?and where three would be, I inhale and take the biggest breath I can. As soon as the breath is inhaled, I extend the weight over my chest just like in a tricep extension. Notice, I did not say push the weight up. I am very tight and tucked on the bench, I do not want to lose the perfect pressing position I just fought to get into. When the weight gets over my chest, not my neck, I am ready to begin. I lower the bar in a controlled manner until it is motionless on my sternum. At that point, I harness all of my energy to explode through my heels, up through my posterior chain, into my lats, and push as hard as I can from under my elbows. As the weight rockets off my sternum, I drive the bar back over my face. When the weight gets close to lockout, I flare my elbows into a locked position. Once the bar is locked and under control, I throw it back into the rack and then finally exhale.

In competitions, this inventory has helped me achieve a 600 pound raw bench and an 800 pound equipped bench. Now, not everyone wants to compete in powerlifting, but if you?re in the gym, chances are you want a bigger bench. Start using a mental inventory with your bench and you will start achieving greater results. Your inventory does not have to be as elaborate as mine. Start with a few tips and master them. You?ll perfect things as you go along.

This is lifting with your head.

b

y Anthony Ditillo

For the past few months I have literally bombarded with mail concerning the photos which have appeared of me in the last two or three issues of IronMan. Most of these inquiries concern my trapezius size and the size of the entire scapulae area. It would seem that many of your thinner fellows are interested in developing greater size and mass in these areas and it is for these reasons that I am presently writing this article, with hopes that I can in some way help you obtain what you seek.

It is obvious to me that the muscles of the upper torso and in particular the muscles of the scapulae area are most impressive when properly developed with sufficient size and roundness. It would seem that the entire upper body takes on a more rugged look which gives a true indication of the internal power such a man possesses. So it seems only natural to me that many of you men would like to emulate me, somewhat, in developing these areas to greater size and mass. The exact areas I am speaking about are the deltoids, the upper pectorals, the trapezius muscles and the muscles of the upper and inner back. When these areas are correctly developed with thickness and mass, the man who possesses such massive musculature will be quite impressive, indeed.

In order for these areas to respond with increased size and power, it will be necessary for the trainee to incorporate very heavy weights for many sets of medium to low repetitions. This is because of the relative power potential of these muscles and therefore, the necessity of utilizing severe measures to further stimulate additional gains. To try and rep out with less than adequate poundages might work for the physique man who is primarily interested in shaping his muscles with greater definition. If such a man has a high metabolism, with thin skin and a natural tendency for muscle shape it might be possible for him to gain for quite a while using relatively light weights with the intensity factor of the exercise being of secondary concern. But for the men who are interested in a combination of size, mass and power, heavy training and heavy training alone will be necessary if the results are to be forthcoming.

While on the subject of training intensity, I would like to offer my personal opinions and observations on this subject. It seems to be a popular concept that for the best results the trainee should attempt to perform as many reps as physically possible until complete failure takes place within the muscles being worked. I would agree that in some instances this type of intensity would seem to be most productive, but on the whole, I have found very few men who can maintain this level of mental stress for any length of time. Furthermore, the higher the level of physical accomplishment on the part of the lifter, the harder it is for him to accommodate to this type and level of accentuated stress. Do you think that the top level powerlifters of today are grinding out sets and failing at the end of every one of them? For the most part, and during the main part of the training year, I do not think so. What I do think they are doing is reducing the number of worthless lighter sets and taking rather large weight jumps between each set, while concentrating on performing almost as many reps as possible for each set in their desired workout.

The beauty of this type of training is that the muscles become more deeply stimulated without excessive nerve depletion which the other method would certainly bring about. In this way, the muscles are greatly strengthened while your level of nervous energy is not seriously depleted as to bring on emotional or mental staleness, which is, in itself, more insidious than physical staleness. Furthermore, such training with maximum poundages performed for various numbers of sets and repetitions will also stimulate your entire physical system, thereby allowing easier recuperation and hence more productive workouts. We must remember that the champions today are practically being pharmaceutically produced and while I respect and admire each and every one of them, we must take into consideration the aid these various pharmaceutical products will give to the individual; and hence, enable him to recuperate from mental and physical stresses which otherwise would cripple him both mentally, physically and emotionally.

So while I humbly admit that the champions today would still be the champions even if all drug usage would stop, it is hard to try to emulate these men without using drugs.

When discussing the best movements to utilize for increasing the torso muscles with some size and mass and strength, I once again must direct my own opinions from a resting point of my own past experience. I have always been interested in the various pressing movements, both overhead and on the bench and along with these various presses, much work has been done with the shrugging movement, with both a medium and a wide grip. These shrugs are extremely beneficial in the developing of a more massive upper body and without a doubt, one of the most valuable training movements I have ever incorporated. In fact, now that I really think about it, I have never taken a layoff from this movement, for any reason during the last three or so years. Needless to say, very heavy weights can be handled in these pulling movements and it will be necessary for the trainee to incorporate rather high repetitions as well as the use of lifting straps in order to fully train these muscles to the utmost of their physical potential. Without the use of training straps it would be impossible to handle a weight heavy enough to do the trainee any good. Also, if very low repetitions are used the exercise then becomes more like a lift, within itself, and this would indeed be a mistake, since we are going after the look of power, not solely the acquisition of power. For the Olympic lifting enthusiast, this preoccupation with maximum single and double attempts might prove useful (though the high pull would indeed be better). But we are not thinking of the Olympic lifter in this article. We are talking bout the acquisition of massive, muscular size, with a relative degree of strength, combined with large physical size. The lifter has a different set of values.

Along with the shoulder shrugs I would also include sufficient work with the barbell bentover rowing motion. You have only to look at the massive, muscular upper back of 275-pound David Shaw to see how this movement will literally revamp your muscular development in this area if enough work and sweat are used. Dave relies on this movement very heavily in the development of all-over pulling power and he has broken the World deadlift record twice in one lifting year, (though it seems that no one knows or cares!) To see this man?s development is to give mute testimony as to the effectiveness of this movement.

For the muscles of the shoulders and upper pectorals, I have always favored various standing and seated presses in the power rack and also in the conventional manner. I do not believe in using too wide a grip on any of these movements because the wider the grip, the less work these muscles are actually called upon to do. It makes no sense to take a very wide grip and thereby cut down on the actual performance stroke of the movement, because the distance of the movement aids, not hinders, physical development. Even in the press behind neck I would never recommend a wide grip, due to the strain on the deltoids in their points of muscular insertion. By using a medium grip we are enabled to work with utmost efficiency without undue stress on any particular section of the scapulae. Also, by using a medium grip we actually develop more muscle in direct ratio to the amount we are handling. Since there is a greater traveling distance in the medium grip, there is a greater muscle action; hence greater muscle stimulation. Is this not what we are going after?

Bench pressing is another very effective movement and in this case I would recommend a closer grip than is usually advised. By remaining relatively close in our grip we evenly distribute the resistance throughout the entire upper body without undue stress on any particular muscle group. Furthermore, with this closer than usual grip, there is less incidence of muscle pulls since the muscles involved are in a more natural position. Finally, as already mentioned, this closer grip necessitates greater muscle stimulation and hence, further development in the long run, regardless of the amount of weight handled. With time and perseverance, the weights will get heavier.

By now, you should all know of my experiences within the power rack. This power rack training will literally revamp your entire physical structure and I defy anyone to disagree with me on this point: when it comes to developing massive size nothing beats partial movements in a power rack. To be sure, it will be necessary to use both full movements and partial movements in your routines for the best all around results. To rely heavily on the partial movements without sufficient movements done in the conventional manner would greatly reduce the efficiency of the body to fluidly lift heavy weights.

Some movements however, can be done solely in a power rack without negatively affecting the lifter to any great degree. The standing press can be done in the power rack and since this movement is no longer done in competition, it can not harm you in any way if you solely press from a deadstop in the rack without knee thrust or jerking motion of any kind. It will develop ponderous deltoids if followed for any length of time. The seated press (back braced) and the press behind neck are two other movements which can also be handled solely in the power rack without harm to the trainee, when it comes to future lifting proficiency. We also mentioned earlier the great value of the shrugs and these can safely be handled in a power rack with no fear of harm coming to the trainee in any form. For the rest of the pressing movements and for the bentover rowing I have found that while they can be handled quite well in the rack, the inclusion of regularly performed sets and repetitions in the usual manner is quite necessary in order to maintain efficient lifting groove and technique.

With the goal being greater muscle mass stimulation, our performance in the rack will be somewhat different than usually prescribed. For one thing, we will be handling the weights for somewhat higher repetitions than usually advised in a rack routine. I would recommend repetitions between five and seven for most movements, for the best all around results in muscle size increase. Also, the training theory will be somewhat changed in order to incorporate our chosen goals or aims. Since we are not solely interested in increasing lifting skill or power but in fact wish a combination of both size and strength, we will not be utilizing the maximum fatigue theory. Instead we will be performing full repetitions from various heights in the rack. This means for the standing press we will be pressing fully from the shoulders overhead on one training day and on the other training day we will be pressing to the height of the forehead and to the height of the eyes. These partial presses will also be started from the shoulders and we will be relying on the heaviness of the barbell to stop us at the desired height. Shrugs will be done twice per week also, with one day being done with a medium grip and the other day being kept for the wide (snatch) grip.

The bench press and incline press will be performed once weekly in the conventional manner with heavy poundages and relatively low to medium repetitions. The press behind neck can also be performed once per week, with full movements in the power rack, in which we would begin each set with the bar dead on the pins of the rack at the height of the lower part of the trapezius muscle. From here, using a medium grip we can press adequately and with complete safety and also, we can incorporate forced repetitions. By using these what we do is to perform as many repetitions as we comfortably can with a given weight, and then from the pins continue on for as many forced partial repetitions as we can muster at any given time. Since the weight is safely supported with these and since the weight can initially be performed for a few repetitions, there is little chance of mental or emotional overtraining.

The most important thing to remember when undertaking this type of training is that you will get out of the exercises a direct proportionate amount of results, with the amount of sweat and hard work you are willing to sacrifice in order to gain. To waste your time for hours on end with light weights will do you no good at all, for what you are after is additional size and mass. What you will have to learn to do is to greatly increase your training poundages and this can only be done by applying the principles of regulated training, within and without, the power rack.

In order simplify your training problems somewhat I have outlined for you a typical schedule I have followed from time to time, during the past three or four years. With patience, hard work and proper application of the training theories and principles as outlined herein, I am sure you will find it as beneficial as I have. In this routine I have combined for you the most productive methods of performing the exercises in question, and also the most favorable set and repetition scheme which I have found to cause an increase in both size and strength. Don?t overlook the heavy partial movements for they are very important and basically fundamental in my success in developing size with great overhead pressing strength.

DAY 1

Bench Press ? Use a medium grip and work up to a maximum set of five repetitions. Figure on seven or so sets which includes warming up and cooling down.

Incline Press ? Five to seven sets of four to six repetitions working up to a maximum set of six repetitions.

Press Behind Neck ? Three or four sets of five to seven repetitions within a power rack. Begin each set from dead off the pins at trapezius height.

Bentover Rowing ? Five to seven sets of four to six repetitions using a medium grip and pulling the bar into the lower abdomen for each repetition.

DAY 2

On this day perform leg and upper arm work of your own choice.

DAY 3

Rest

DAY 4

Press From Rack ? Five to seven repetitions of five to seven repetitions. Work up to a maximum set of five reps.

Partial Presses ? Perform four or five sets with heavier weights from the shoulders to the top of the head. Increase to heavier weight and perform four or five sets from the shoulders to the height of the eyes.

Close Grip Bench ? Perform these in a rack with the bar on the pins just grazing your chest. Perform four or five sets of five to seven repetitions working up to a maximum weight for five repetitions. Your grip should be just a bit narrower than shoulder width.

Shoulder Shrug ? These should also be performed in a power rack. Using a medium grip. perform

seven or eight sets of five to seven repetitions working up to a maximum set of five. Then do the same with a wide grip.

Day 5

On this day again work the legs and upper arms with the program of your choice.

Days 6 and 7

Rest

This, then, is very similar to the way I have been training for the past few years. The only difference being that I would be on a six day schedule instead of the four day schedule. But we must bear in mind that I do not work hard for a living and I am not underweight. For the majority of you thin fellows, I would recommend a four day schedule. I am not going to recommend any kind of diet program since the majority of us already know that we must eat and eat well if we are going to gain with regularity and rapidity. I would recommend that you do include fruits and vegetables to your diet and to see to it that it is well balanced and well rounded.

In closing, let me sincerely wish all of you who have inquired from me just what it is I have been doing in order to develop my mass and size, that you too may become as massive as you would like to be. And rest assured, if you follow the training principles included within this article, you will grow quite large, quite fast!

Bar loaded evenly, collars in place and secure

Feet approximately shoulder width apart

Feet flat on the floor

Bar touching shins

Arms locked, regular grip, thumbs around bar

Back straight

Head facing forward

Thighs parallel to floor

Shoulders over bar

Athlete inhales and holds breath

Easy pull off floor

Bar comes up straight (not around knees)

Knees move back

Bar stays close to body

Bar passes knees

Knees move back under bar

Bar touching top of thighs

Back tight, arms straight

Body extends fully, athlete up on toes

Traps are shrugged to elevate bar

Continued upward pull by pulling with arms

Weight racked across top of shoulders

Elbows point out and high

Feet spread slightly to side

Athlete stands up, under control

Athlete exhales while lowering the bar to the start position

Bar lowered under control to top of thighs

Bar lowered to floor, athlete bends at knees and hips

By Rick Guter, ATC, PT - from PoweringMuscles.com

It used to be that age 30 was old for an athlete. This has changed. Now, professional athletes routinely peak in their late 30's and remain competitive even into their 40s. There's no magic to longevity in sports, and recreational athletes are as capable of achieving it as the elites. It's simply a matter of taking care of your body when you're young and adapting your training and lifestyle in appropriate ways as you get older. Here are a few choice tips on the latter.

Stretch more and better

Loss of flexibility is a natural effect of aging that can be counteracted through a program of daily stretching. However, quite apart from aging, the repetitive movements involved in practicing any sport for a long period of time results in muscular imbalances that get progressively more extreme. These require targeted efforts to loosen and lengthen only those muscles that have become short and tight, because stretching all muscles equally will only take the imbalance to a higher level. I encourage every athlete, but experienced ones especially, to identify their short and tight muscles and devote special efforts lengthening them through stretching.

Rest and recover more

Unless they continue to perform training sessions that match the intensity of workouts they performed when younger, older athletes cannot hope to perform near the level at which they were able to perform in their mid-20s. And many older athletes find that they can continue to perform these tough workouts well into their 40s. However, they cannot do them as often. Older athletes need to allow themselves more time to recover between their most demanding training sessions. The extra time may be given to outright rest, active recovery, or a combination of both.

Pump those antioxidants

Free-radical damage, also known as oxidative stress, is now known to be one of the primary components of aging. Unfortunately, athletes are even more prone to free-radical damage than non-athletes. For this reason, they need to be especially vigilant in consuming antioxidants, those vitamins and vitamin-like compounds that protect against and repair such damage. Vitamins C and E are especially helpful to athletes, as controlled studies have shown they can dramatically reduce post-workout muscle soreness in the short term, in addition to minimizing long-term oxidative stress.

Practice nutritional recovery

A large body of clinical research has also shown that consuming the right nutrients in the right amounts immediately after exercise can enhance recovery substantially. According to Burke, water, electrolytes, carbohydrate, and protein are needed most to rehydrate the body, restore muscle glycogen, and repair tissue damage. Since most athletes experience appetite suppression after exercise, Try to get all of the needed nutrients by consuming one of the sports drinks on the market that is designed especially for recovery. Choose one with a four-to-one ratio of carbohydrate to protein, as more protein will retard the flow of nutrients into the bloodstream and less protein result in a less pronounced insulin spike, hence slower restocking of glycogen stores.

Train more efficiently

Believe it or not, there are actually advantages to getting older, even for athletes. One of these advantages is accumulated knowledge of one?s own body, particularly as it reacts to various types of training. In other words, the more experience you have in training for a particular sport, the better able you become (supposing you pay attention) to determine which exercises, drills, workouts and training patterns work well for you and which ones are less effective, or downright counterproductive. Use this knowledge to your advantage. Design a training program that minimizes the less useful training and maximizes the stuff that gives you the greatest performance bang for the training buck.

Flex those muscles

The older you get, the more important strength training becomes. One of the more crippling effects of aging for athletes is the gradual loss of muscle mass and strength that it entails. Athletes in sports that don?t require tremendous strength are particularly susceptible, as they tend to try and get by without resistance training. When you?re young, very often you can get away with it, but the older you get, the more important it becomes to train for strength specifically, no matter which sport you?re in.

Go to bed

Another thing that many athletes try and get by without is sleep. In fact, chronic sleep deprivation is an epidemic in American society. Researchers have shown that sleeping too little leads to a host of problems from depressed immune function to decreased mental functioning. Skimping on sleep is also harmful to athletic performance, because during sleep the body secretes human growth hormone (HGH), which is a powerful agent of recovery and adaptation to training. Less sleep means less HGH and therefore less freshness for the next day?s workout. Treat yourself to an extra half hour or hour of sleep each night and you?ll feel ten years younger.

--------------------------------------------------------------------------------

Proper nutrition in older athletes may also protect the joints from age-related degeneration. Aging causes the joints to become less flexible and lose a range of motion. These limitations can compromise physical abilities. The following nutrients are of particular importance for older athletes:

Vitamin C for collagen formation

Omega-3 oils (from nuts, seeds, oily fish and wheat germ) for anti-inflammatory effects.

Sulphur-containing amino acids (from some vegetables, meat, poultry, fish and dairy products) for joint cartilage health.

Bioflavinoids (from all fruit and vegetables, and buckwheat) for anti-inflammatory effects and improved local circulation.

Antioxidants (selenium and vitamin E) for protection against the damaging free radicals that proliferate in the body with age.

Some supplements may also be helpful, but check with your doctor before trying any.

by Cam Birtwell and Tyler Goodale, Strength and Conditioning Coaches, November 2007

Canadian Sport Centre Pacific

The posterior chain musculature includes the hamstring, gluteus and low back muscle groups. The muscles of the

posterior chain are known as the ?athletic? muscle groups and are responsible for the majority of high speed athletic

movements such as sprinting and jumping. These muscles typically have a high proportion of fast-twitch fibers making

them the power generating centre of the athlete.

Due to an over abundance of quadriceps-dominated lifting,

athletes tend to have an overdevelopment of anterior

musculature which leads to problems in recruiting the

muscles of the posterior chain. A common hip muscle

imbalance is caused by overactive hip flexor muscles

inhibiting the hip extensor musculature. This imbalance

can lead to suboptimal athletic performance due to

incorrect motor patterning (over-activation of the

posterior chain to compensate for dominant hip flexors).

This dysfunction can then predispose the athlete to lower

back/hamstring injuries and impaired power production.

As most athletes are anterior dominant, it is often

beneficial to weight their program more heavily on

posterior training in order to help correct the pre-existing

musculature imbalance.

Proper training of the posterior chain can lead to a

number of athletic benefits including:

1. Increased running speed

2. Improved jumping ability

3. Decrease in hamstring, hip flexor, knee and low

back injuries

4. Improved muscular balance around the hip and knee

Exercises that target and recruit posterior chain

musculature:

1. Snatch Deadlifts on podium

2. Box Squats

3. Trap Bar Deadlift

4. Romanian Deadlifts

5. Seated and Standing Good Mornings

6. Reverse Hypers

7. Glute Ham Raises

8. Cable Pull Throughs

1st Powerlifting Meet Tips...

Roger Hendrix...

First, bring a large workout bag for your gear only because when it's time for gear check you don't want to have to sort through other clothing, food, cameras and stuff.

In your bag you should have for the following lifts:

SQUAT(squat suit, knee wraps, erector shirt, weight belt, wrist wraps, chalk, shoes and ammonia).

BENCH PRESS(bench shirt, wrist wraps, singlet, belt, chalk, ammonia, shoes).

DEADLIFT(deadlift suit, erector shirt, wrist wraps, chalk, shoes, belt, baby powder, ammonia, hand towel).

Include a lbs-to-Kg chart, paper to write out your warmups and planned lifts in advance. I bring an extra bag with a cooler for food, Gatorade, Power Bars, fruit, a glass to mix Gatorade and Creatine, protein powder and milk, etc.

Make sure to bring clean clothes, including socks and underwear so you don't have to wear your singlet home, which I've seen guys do before.

Here's a list of some 'do's:

1. Weigh in early.

2. Give opening lifts and bar height early. Beat the crowd.

3. Get gear check done early.

4. Plan to make your opener with all 3 lifts one that can be done fairly easily with good form.

5. Get a helper EARLY who will agree to help you get you in and out of your bench shirt, straps up and belt fastened for SQ and help remind you to give your next attempt to the judges whithin one minute of your lift. Better yet, fill out the cards before you lift.

6. Drink and snack frequently during the meet.

7. Start wrapping your knees when the lifter ahead of you walks on the platform - DON'T drop your wraps and have them unroll to avoid the drymouth and near heart attack.

8. Don't consider who you have to beat at this point. Make the meet like a heavy workout and you're just going for new PR's in the big 3.

9. When one event is over, IMMEDIATELY start warming up for the next which may start in 10 minutes or less.

10. Get someone in advance to take pictures or run your video camera. Also, getting there early allows you to stake out a good seat in the front row to sit your gear and for pictures.

11. Encourage and applaud ALL lifers, even the teens and handicapped. They may even clap for you when you lift.

12. Clean up the garbage around your chair when the meet is over.

 

The following exercises help to develop a strong FOREARM

1. Reverse Curls

Stand holding a barbell with a reverse grip, with elbows against your sides. Curl the bar up. bringing your hands towards your shoulders, then slowly lower, ensuring your upper arms remain still. Three sets of 12 repetitions

2. Behind the back wrist curls

Stand with your feet roughly shoulder-width apart and hold a barbell behind your back with both palms facing away from you. Curl the barbell up using only your wrists and forearms, return to the starting position, allowing the bar to roll into your fingertips and then repeat, Three sets of 15 repetitions

3. Palms down wrist curls over a bench

Holding a barbell with palms facing down, kneel beside a flat bench, forearms resting on the bench with hands extended over it. Lower barbell then curl up as high as you can without moving your forearms. Three sets of 15 repetitions

4. One arm hang

Hanging from a bar, drop one arm and shake out your forearm for five seconds. Reach back up and take hold of the bar with both arms, then drop the other arm and shake it out. Continue alternating, performing 10 changes in total. Five changes on each hand.

5. Wrist rolling

Wrist rolling is often considered to be a safer method of grip/forearm strengthening than wrist curling. There are no wrist rollers on the market currently, so you will have to make your own one. All you need is a thick piece of wood, such as a tree post. Cut it so that it is about 30cm (12 inches) long, and sand it down. Drill a hole though the centre, and pass a thin rope (washing line wire seems ideal) and hang a light weight on the end. Only 2-5 kilos is required to start with. Then hold the roller out at shoulder height in front of you, and wind the weight down to the floor, and continue until the line is rolled up to the other side. Then reverse the direction so the weight falls back to the floor, and returns. Keep the weight moving at a steady pace, with the wrists curls smoothly. Avoid sudden jolts or twists, as these can lead to injury.

6. Use a Powerball