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StrengthTrainingBible

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v4.1

CONTENTS

CoverTitlePageCopyright

INTRODUCTIONABOUTTHEEXPERTS

WHYBESTRONG?StrengthTrainingversusBodybuilding

STRENGTHTRAININGTERMINOLOGY

PROGRAMMINGBASICS

THETRUTHABOUTSTRENGTHTRAINING

BASICMUSCULARANATOMY

EQUIPMENTANDGEAR

WARMINGUP

THEEXERCISES

THEPROGRAMSIntroductoryCycleBeginnerCycleIntermediateCycleAdvancedCycle

CREATINGYOUROWNPROGRAM

INJURYPREVENTIONANDMAINTENANCETheMobilityMythInjuryPreventionExercisesbyBodyAreaInjuryPreventionWorkouts

FinalWords

INDEXOFEXERCISES

INTRODUCTION

ForaslongasIcanremember,I’vealwayswantedtobestrong.FromthetimeIboughtmyfirstsetofadjustabledumbbellswhenIwas13,my

lifehasbeendedicatedtothenever-endingprocessofpushingmybodytobeasstrongashumanlypossible.

Muchtothesurpriseoflifelongmeatheadslikemyself,basicstrengthtraininghasenjoyedsomewhatofarenaissanceinrecentyears.Backintheearly90swhenIfirstgotintothefitnessbusiness,mostworkoutswerebasedonbodybuilding,stillridingthepopularityofArnoldSchwarzeneggerandthe“GoldenEra”ofthesportadecadeprior.Inmostgyms,youcouldseeacleardivisionintheclientele,withtheseriouspatronsutilizingthefreeweightsandthe“soccermom”crowdoccupyingthemachinesandcardioequipmentandtakinggroupclasses.Byaround2000orso,thependulumhadswunginthedirectionof“functionaltraining.”

Ononehand,thiswasagoodshift,becauseitstressedtheimportanceofreal-lifeperformanceoverappearance.Theexecutionhowever,waslacking.Forsomereason,“functional”usuallymeantliftinglightweightswhilestandingonawobbleboard,inflatablediskorsomeotheroddballimplementthatwouldneverbeencounteredinreallife.

Throughouteachoftheseeras,aficionadosofthetraditionalbarbellliftswereoffinthedistanceofthefitnesslandscape,usuallyrelegatedtosomedarkcornerofthegymwheretheoneremainingsquatrackstillstood,waitingtobereplacedbyaSmithmachine.Atbest,seriouslifterswerebarelytolerated.Atworst,wewerehandedbackourmembershipduesandaskednevertoreturn.

Fastforwardtotoday,anditlookslikethependulumhasfinallyswungtheotherway.Barbellsarethebelleoftheballonceagain.Liftingheavyweightsisback,althoughitneverreallywentaway.

Whileeverydayfitness-mindedfolksusedtodemandamenitieslikerowsoftreadmills,complex-lookingmachines,andjuicebars,manynowflockto

minimalistgymswithlittlemorethanracks,barbells,andweights(yettheyoftencostthreetimeswhatthefullserviceplacesdo).

For“lifers”inthisbusinesslikemyself,thetrendisbothgratifyingandalittleperplexing.Ononehand,it’sexcitingtoseethegeneralpublicfinallyexposedtotheseeffectivelifts.Ontheotherhand,thequalityofexecutionbybothgymgoersandcoachescanoftenleavemuchtobedesired.

Despitesomeliberalinterpretationsofwhatstrengthtrainingis,thisparticulartrendisagoodone.InterestinstrengthsportslikeOlympicliftingandpowerliftingisonanupswing,creatingseriousopportunitiesforthoseinterestedinlearning,andcapableofteachingthelifts.Ratherthanbecriticalofwherethesecoachesandgymgoersoftenfallshort,I’dratherbuildoffofthepositivesanddomyparttoincreasetheknowledgepool.

—DaveKirschen

ABOUTTHEEXPERTS

ABOUTDAVEKIRSCHENIbeganliftingweightsinjuniorhighschool,withasetofadjustabledumbbellsthatIhadboughtatthelocalsportinggoodsstore.

Likemost13-year-olds,IhadnoideawhatIwasdoing.Ihadnocluewhatprogrammingwas,ImadeuptheexercisesasIwentalong,anddidn’tevenbuythecorrectsizedplatesformydumbbells,sotheyrattledaroundprecariouslywhileIliftedthem.Withoutanypracticalknowledge,oranyonetoguideme,IreliedmostlyonbodybuildingmagazinesandmyfewequallycluelessfriendstolearnasmuchasIcouldaboutmynewobsession.

Needlesstosay,myfirstfewyearsoftrainingwerenotnearlyasproductiveastheycouldhavebeen.However,beingyounganddedicated,Ididgetbetterovertime,andlearnedatonalongtheway.BythetimeIwas17,IknewthatIwouldhaveacareerinstrengthtrainingandfitness,andmadethedecisiontopursuemydegreeinPhysicalEducationatSUNYCortland,oneofthebestprogramsinthecountry.IalsobeganworkingasatrainerattheWestSideYMCAinNewYorkCity.

Byage19,Ihadbeguncompetinginbodybuildingshows.Whilethiswasfun,itwasn’tlongbeforeIbecamemoreinterestedinwhatIwascapableofperformance-wise,asopposedtohowIlookedaesthetically.BythetimeIwas21,Imadetheswitchtopowerliftingandneverlookedback.Iamcurrentlycompetingasapro,sharingthecompetitiveplatformwithsomeofthestrongestathletesintheworld.

Asofthiswriting,Ihavebeenliftingweightsinoneformoranotherfor25years,andhavebeenteachingothersfornearly20years.Now,withTheStrengthTrainingBible,Ihavetheopportunitytosharemyquartercentury’sworthofexperience.

ABOUTWILLIAMSMITHInadditiontothestrengthprogrammingfeaturedinthisbook,youwillalsofindrobustsectionsoninjuryprevention.SinceIdonotclaimanyexpertiseininjurymanagement,thesesectionswerecontributedbymyfriendandcolleague,WilliamSmith.

Inmanyways,WillandIrepresentoppositeendsofthefitness/strengthspectrum.

Willboastsanimpressiveacademicpedigree,havingworkedasanAssistantStrengthCoachforSt.John’sUniversitywhilefinishinghismaster’sdegree,beforestartingasuccessfulpersonaltrainingbusinessinnorthernNewJersey.Heisafrequentlecturerandconsultantontheroleofexerciseininjurypreventionandmanagement.

Candidlyspeaking,WillisoneofthesmartestpeopleIknow,andsomeonewhomIoftenturntoforadviceonboththebusinessandtechnicalsidesofthefitnessindustry.We’vecollaboratedmanytimesbefore,andIwasthrilledattheopportunitytoworkwithhimonthisproject.

Whatmakesourrelationshipinteresting,isthatdespiteourseeminglydisparatebackgrounds,ourvariouscollaborationshavealwayscomesurprisinglyeasily,andweagreefarmorethanwedisagreeonalmostanytopicthatcomesup.

Themoreyoulearn,howeveryougoaboutlearningit,themoreyoutendtocomebacktobasics.Whetheryourgoalistogainmusclesizeandstrength,improveataparticularsport,orpreventorrehabfrominjuries,yousimplycannotgowrongwiththestrengthtrainingexercisesfoundinthisbook.

WHYBESTRONG?

Whywouldyouwanttobestrong?It’saninterestingquestion,andonethatonlyyoucananswerforyourself.Strengthmeansdifferentthingstodifferentpeople,andthereasonsforpursuingitwillvaryfromonepersontothenext.AquickscanoftheInternetwillshowyoucountlessreasonswhyyoushouldwanttostrengthtrain,spanningthespectrumfrompracticaltoridiculous.

Oneofthemorepopulartrendsatthemomentistoidealizeperiodsoftimeinhumanhistorywithlittlerelevancetotoday,somegoingasfarbackasthePaleolithicerawithfrequentreferencestocavemenandearlyman.Thisapproachtostrengthtrainingdepictsthecavemanassomethingofabadass,andarguesthattheyarethephysicalidealwhichweshouldallaspireto.Thisallsoundswellandgood,butrememberthatearlyhumanslivedavastlydifferentlifefromus,andtheir(assumed)superiorphysiquesreflectedtheirstruggletosurviveinaninfinitelyharsherenvironmentthanweneedto.Personally,Ilikelivinginamoremodernage,andIwouldrathertraintoliveanoptimallifeinthisdayandage,thaninsomeromanticizedimaginingofalonggoneera.

AnothertrendinstrengthtrainingcitesthesupposeddeathofmasculinityandthesofteningofAmerica(orwhereverelsethetargetaudienceresides).Thismaybeagreatpitchfortheservicesandproductstheyinevitablyaretryingtosellyou,butI’vebeeninalotoftrulyhardcoregymsandI’vefoundthatthetoughest,mostmasculineguystypicallydon’tspendmuchtimepontificatingaboutwhatitmeanstobeaman.Theyjustliftstuffbecausetheylikeit.

Strangely,Itendtoseethe“liftingweightswillmakeamanoutofyou”approachinbodybuildingresourcesjustasmuchas(ifnotmorethan)instrengthtrainingliterature.Ipersonallyfindthiscuriousbecause(asindicatedlaterinthischapter),thesportofbodybuildingisjudgedexclusivelyonaesthetics,ratherthanperformance.Inreality,bodybuildingwillnotdefineyouasamananymorethananyotherhobbywill.Nothingagainstbodybuilding—ittakesaninsaneamountofdriveanddisciplinetobecomegoodatit—butit’sinterestingtoseeanevent

thatinmanywaysamountstoabeautycontestisnowbeingheldupasthepinnacleofmasculinity.Beingbigandstrongwillcertainlymakeyoufeelmoremasculine,butinmyopinion,it’syourattitude,actions,andresponsibilitiesthatwillultimatelydefineyouasaman.

Ontheoppositeendofthespectrum,there’sagrowingtrendtowardwomeninterestedinstrengthtraining.Ithinkthisfeminineapproachtotheirongameisgreat.Womenwhoavoidoroverlookstrengthtrainingaresellingthemselvesshort,andtheseresourcesdoagreatjobofminimizingtheintimidationfactorandcastingstrongwomeninapositivelight.OnecriticismIdohave,however,isthatsomeofthecoacheswhocatertowomenseemtodoabetterjobofmakingwomenfeelgoodaboutstrengthtrainingthanactuallyteachingthemhowtotrainoptimally.

Asyoucansee,therearelotsoftrendsintheworldofstrengthtraining,eachwithitsownapproachtotraininganditsownjustificationsforbeingstrong.Buttrendscomeandgo,andinordertotrulystaymotivatedandreachyourgoals,you’llneedtoexamineyourownpersonalreasonsforwantingtostrengthtrain.

FormostoftheathletesandclientsI’veworkedwith,strengthtrainingcomesalongwithplentyofancillarybenefits,includingimprovedhealth,peaceofmind,andbetterself-esteem.

Asidefromimprovementsinphysicalstrengthandappearance,peoplewhostrengthtrainregularlytendtonoticeareductioninstressacrossotherareasoftheirlives.EverydayI’minthegym,Iseepeoplestarttheirtrainingsessionsstressedandonedge.Withinanhour,theyarefeelingrelaxedandrefreshed,readytotakeonwhateverchallengecomesnext.There’sjustsomethingaboutphysicalexertionthatseemstoactasa“releasevalve”whenthepressuresofdailylifestarttobuildup.

Strengthtrainingisalsooneofthebestconfidencebuildersyou’lleverexperience.Unlikemostpursuitsinlife,whichtendtobesubjective,liftingweightsistheultimatemeritocracy.Eitheryoucanlifttheweightoryoucan’t,andanyimprovementinalift,evenifit’sonly5pounds,representsagoalthatyouaccomplishedbyyourself.

Liftingaweightthatmayhaveseemedimmovablejustmonthsagoisafeelingthatyouhavetoexperiencetoreallyunderstand.Afterbreakingamilestonepersonalrecord,especiallyonethatyoupreviouslythoughtwouldbeoutofreach,youwillfeellikeyoucandoanything.

Butforme,IstrengthtrainbecauseIlikeit.Itrainbecauseit’swhatIdo,andI

can’timaginenotdoingit.Forme,it’stheprocess,notjusttheresult,thatkeepsmeinityearafteryear.Oneofthemorepopularexpressionsinstrengthsportsisthatliftingisamarathon,notasprint,meaningifyou’regoingtogetinvolved,bepreparedtobeinitforthelonghaul.Noteveryonewhopicksupabarbellwillgetbittenbythestrengthbug,butthosewhodorarelyeverlookback.

StrengthtraininghasbeenthesinglemostconstantentityinmylifesinceIwasinjuniorhighschool.Mytraininghasout-lastedcountlessrelationships,careerchanges,andfriendships.It’sbeenmyconsolationthroughthedarkesttimesofmylife,andhasbeenthefocalpointofsomeofmyfondestmemories.

NowthatIhaveafamilytotakecareof,liftingweightsisnolongerthecenterofmyuniverseasitwaswhenIwasateenager,butIwouldarguethatmytrainingisnowevenmoreimportantthanit’severbeen.Inolongertrainwiththesolepurposeofgettingbiggerandstronger.Today,Itrainandcompetebecauseit’stheonethingIdojustforme.Inolongerlookatmygoalsasmyreasonfortraining,Ilookatthemasmyexcuse.

STRENGTHTRAININGVERSUSBODYBUILDINGForthoseofyouwhohaveneverweighttrainedseriouslybefore,termslikebodybuilding,weightlifting,strengthtraining,strongman,powerlifting,andworkingouttendtobeusedinterchangeably.Whileallofthesedisciplinesuseresistancetrainingtoachievethedesiredresult,theyactuallyhaveverydifferentdefinitions.

Forexample,powerliftingandweightliftingaresimilar,butuniquesports,wheretheathletescompetetoliftthemostweightintheirrespectivebarbelllifts.Strongmanisalsoauniquesport,wheretheliftsaremorevariedandtendtoinvolveoddimplements,likekegs,cars,logs,andstones.

Bodybuildingisacompetitivesportaswell,butthereisnoathleticcomponenttotheactualcompetition.Whilebodybuildersdoliftweightstoachievethedesiredresults,theactualbodybuildingcompetitionisclosertoapageantthanasportingcompetition.Bodybuildersarejudgedontheirbalanceofmusclesize,symmetry,anddefinition.Thedifferencebetweenbodybuildingandotherstrengthsportscouldbelikenedtothedifferencebetweenanautoraceandacarshow.

Theprimaryfocusofbodybuildingtrainingistobuildasmuchmuscleapossible,whilemaintaininganaestheticallypleasingphysique.Withoutgoingintounnecessarydetail,bodybuildingtrainingworksprimarilybyexhaustingthemuscles,whichforcesthemtogrowlargerandmoreresistanttoshort-termfatigue.

Strengthtraining,asthenameimplies,placesstrengthgainastheprimarygoal.Weightlifting,powerlifting,andstrongman,whiledifferentsports,allusestrengthtrainingastheirmainformofpreparation.Whiledetailsoftheprogramswilldiffer,especiallywithregardtothelifts,theoverridingphilosophywillbethesame.

Strengthtrainingislessaboutbuildingmoremusclethanitisaboutteachingyourbodytorecruitexistingmusclecellsasefficientlyaspossible.Themaindesiredadaptationsfromstrengthtraininghappenattheneuromuscularlevel.Effectivestrengthtrainingallowsathletestogainstrengthwithoutnecessarilyaddingasignificantamountofbodyweight.Gainingmuscleisstillimportant,butsimplygettingbiggerisnottheprimarygoal.

STRENGTHTRAININGTERMINOLOGY

Justlikeanyhobbyorsport,strengthtraininghasitsownuniqueterminology,whichactsasashorthandbetweenparticipants.Inanynewendeavor,oneofthestrugglesthatmanybeginnersfaceislearningtodecodethesometimesforeign-soundinglanguageusedbythemoreadvancedpractitioners.Inthischapter,wetaketheguessworkoutsothatyoucanfocusonyourtrainingandgettingstrong.

Thefollowingisanintroductorylistofsomeofthemorewidelyusedtermsinstrengthtraining.

COMPOUNDEXERCISE:Acompoundexercisereferstoanexerciseorliftthatutilizesmultiplejointsandmuscles.Squats,deadlifts,benchpresses,andoverheadpressesareallexamplesofcompoundexercises.

CYCLES:Howtrainingprogramsaresegmented.Strengthtraining,whenperformedproperly,tendstobecyclicalinstructure.Thisistoavoidstagnation,andtokeeptheathleteprogressingwhileavoidingburnout.Formoredetailsonthistopic,seeChapter10:CreatingYourOwnProgram.

DELOAD:Adeloadisaperiodoflowertrainingvolumeorintensitywiththegoalofimprovingrecovery.Adeloadcanlastanywherefromasingleworkouttoseveralmonths,dependingonthegoalandtheleveloftheathlete.Deloadstendtobecomemoreimportantthestrongeryouget,becauseheaviertrainingtakesagreatertollonyourbody.

EXERCISE:Amovementperformedtoobtainadesiredtrainingeffect.

INTENSITY:Perhapsoneofthemostmisunderstoodtermsintraining,intensityreferstotheresistanceofanexercise,andisexpressedasapercentageofyour1

repmax(1rm).Thistermisoftenmisusedbecausethescientifictermcanbeconfusedwiththecommonvernacularunderstandingoftheword.Forexample,asetof20squatswouldn’tbeveryintensebydefinition,becausetheweightwouldonlybearound50percentto55percentofthelifter’smax(anymoreand20repetitionswouldgenerallynotbeattainable).

Whilenotintensebyanexercisephysiologist’sunderstandingoftheterm,a20repsetofsquatsisoftendescribedas“intense”becauseitispainfulanddifficult.Forourpurpose,“intensity”isameasureoftheworkload,notadescriptionofhowatrainingsessionmakesyoufeel.

ISOLATIONEXERCISES:Alsocalled“singlejointexercises,”isolationexercisesrequiretheuseofonejointormuscleatatime.Exampleswouldbebicepscurls,tricepsextensions,andshoulderraises.Whileisolationexercisesfocusonjustonejointormuscle,thenameisabitmisleadingbecauseyoucannevertrulyisolateasinglemuscle.Nevertheless,it’saprettycommontermthatyoushouldbefamiliarwith.

LIFT:Aliftgenerallyreferstoacompetitiveformofanexercise.Forexample,thesquatbenchpressanddeadliftarecompetitiveliftsinthesportofpowerlifting,whilethesnatchandthecleanandjerkarecompetitiveliftsinOlympicweightlifting.Evenwithinthecontextofageneralstrengthprogram,itiscommontorefertotheseexercisesandtheirvariationsaslifts.Whileallliftscanbeconsideredexercises,notallexerciseswouldbeconsideredlifts.

Thefirstexerciseinastrengthprogramwillgenerallybealift,suchasthesquat,benchpress,ordeadlift.

MACRO-CYCLE:Thelargestcycle,themacro-cycleincludesallofthetrainingfromthestartingpointtothegoal.Formostathletes,amacro-cyclewilllastanywherefrom2to4months,althoughitcanbelonger.

MESO-CYCLE:Usuallyincludingabout1to2monthsworthofprogramming,themeso-cyclegenerallydescribesuniquephasesofaprogram,oftenwithdifferentobjectivescontributingtotheultimategoal.Forexample,astrengthprogrammayincludeameso-cyclegearedtowardmusclegain,followedbyonegearedtowardstrengthorpower.

MICRO-CYCLE:Alsoreferredtoasa“trainingweek,”amicro-cyclegenerallyincludes1to2weeksworthofworkouts,usuallyjustenoughtoincludeeachliftorbodypart.Micro-cyclesgenerallylastfrom7to14days.

PERSONALRECORD:Commonlyreferredtoasa“pr,”apersonalrecordisyourbestperformanceofanathleticskill.Inthecaseofstrengthtraining,apersonalrecordusuallyreferstoyour11repmax(1rm)onagivenexercise.Somelifterswillalsotrackprsinotherrepranges(likesetsof3or5),butinstrengthtraining,the1rmprreignssupreme.

Othersportsorexercisemodalitiesmightquantifyprsdifferently,suchasasprinterrecordingtheirbesttimeina100metersprint.

Prsarealsosometimesreferredtoaspersonalbests,or“pbs.”

PROGRAM:Yourprogramdescribestheoverallstructureofyourtraining.Muchlikeacomputerprogramservesasasequenceofinstructionsforthecomputer’ssoftwaretoperformadesiredtask,yourstrengthprogramisasequenceofinstructionstohelpyoureachadesiredgoal.

REP:Shortforrepetition,arepisasingleperformanceofaliftorexercise.Whilethismayseemprettyself-explanatory,it’satermthatwillshowupoverandoverinvariousothertermsandabbreviations.Forexample,a“1repmax”wouldbethemostweightyoucanperformforonerepetitioninagivenlift.

SET:Asetisagroupofrepetitionsperformedasagroup,usuallywithoutrest.A“setof5”wouldmean5repetitionsofaliftorexercise.Usually,whenanexerciseisprescribedinawrittenprogram,itwillbeexpressedlikeanequation,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.So3setsof5repetitionswith135pounds,wouldbeexpressedas“135×3×5.”

VOLUME:Volumereferstothetotalworkloadofatrainingsessionorprogram,usuallywithregardtonumberofsets,reps,exercises,andtrainingsessions.

WORKOUT:Oftenconfusedwiththeterm“program,”aworkoutincludesallofyourtraininginasinglesession.Youcanevenhavemultipleworkoutsinaday,providedyouhaveasignificantbreakinbetween.

PROGRAMMINGBASICS

Intraining,yourprogram(regardlessofwhatkindofprogramitis)servesonesinglepurpose:tofacilitateconsistentprogress.

Thismightseemsimple,butit’snot.Thehumanbodyisaphenomenalmachine,notonlyforwhatitcandoonadailybasis,butalsoforwhatitcanlearntodo,giventherightstimulus.Infact,thebodyissogoodatthislearning,it’sachallengetomodifythestimulusenoughtokeeptheprogresscontinuous.

Ifthestimulus(inthiscase,training)isnotchallengingorvariedenough,therewillbenoreasonforthebodytoimprove.Ontheotherhand,ifitistoochallenging,thebodywillbeoverwhelmed,leadingtostagnation,andeventually,injury.Maintainingthecorrectbalanceiswhatprogrammingisallabout.

Herearetwoscenariosthatarealltoocommoningymsacrossthecountry:LifterA,(ormoreaccuratelyexerciserA),goestothegym3daysperweek.

He’sbeendoingthesameexercises,inthesameorder,withthesameweightsfor3years.Hemayaddanewexercisehereandthere,ifthegymbuysanewmachine,orhelearnsanewoneinafitnessmagazine,butforthemostpart,it’sthesameworkout,weekafterweek.

Hemadesomeinitialprogressthefirstfewmonths,butotherwisehisstrength,appearance,andworkcapacityhaveremainedunchangedsincehebegan.

LifterBhasalsobeentrainingfor3years.Shegoestohergymatleastsixtimesperweek,sometimestwiceperday.Shedoesn’treallyhaveasetroutine,butwhatevershedoes,shewillgoallouttothepointofexhaustion.Shekeepsapersonalrecordofeverylift,andtriestobreakaprinsomethingeachtimeshetrains.

Shehasmadealotofprogressinashortperiodoftime,buthasrecentlyhadtoslowdownduetosomerecurringinjuriesandhasrecentlynoticedthatmanyofherliftshavestartedtobackslide.

LifterAdescribesthemajorityofmemberssleepwalkingtheirwaythroughtheaveragefitnesscenter.He’sprobablyapproachinghistrainingwiththebestofintentions,buthasnoideawhathardworkreallyfeelslike.Hisprogramlacksthe

intentions,buthasnoideawhathardworkreallyfeelslike.Hisprogramlackstheintensityorvarietyneededtoforcehisbodytoadapt.Asidefromafewshort-termadaptationsinthebeginning,he’sspentmostofhistimedoingjustenoughtomaintainhisinitialfewgains.

LifterBisanexampleofasmall,butgrowingpopulationinthefitnessindustry.Shehasmorethanenoughworkethic,butherlackoffocusandrecoverywillultimatelycutherprogressshort.

Ineithercase,theseliftersaremissingthe“sweetspot”ofexerciseintensityandvolumethatsmartprogrammingshouldprovide.Ideally,asensiblestrengthprogramshouldprovidejustenoughvarietyandintensitytoforceyourbodytoimprove,withoutcrossingoverintoovertrainingandinjury.

Forthefirstyearorso,followtherecommendationsinthisbookascloselyaspossible.Theyaretheresultofdecadesofexperience,andwillhitthe“sweetspot”forthevastmajorityofusers.Astimeprogresses,youmayfindsomeworkaroundsthatmaketheprogrammingmoreeffectiveforyourownneedsandabilities,andthat’sgreat(optimal,infact).Butuntilyou’vegainedasolidbaseofexperience,holdoffonmakinganymajorchangestotheprogramsinthisbook.

“Thehumanbodyisaphenomenalmachine,notonlyforwhatitcandoonadailybasis,butalsoforwhatitcanlearntodo,giventherightstimulus.”

THETRUTHABOUTSTRENGTHTRAINING

THE“PERFECTPROGRAM”MYTHAlthoughitmightmakemesoundold,IcannotunderstatetheinfluencethattheInternethashadontheworldofstrengthtraining.WhenIwasfirststartingout,programsweredistributedprimarilythroughbooks,videos(VHS),andahandfulofstrength-relatedperiodicals,manyofwhicharenowdefunct.Sinceallofthesedistributionmethodsdemandedproductioncostsofsomesort,veryfewcoacheshadastrongenoughreputationtocommandthenecessaryreadershiptoturnaprofit(orevenbreakeven).

Today,strengthprogramsarecrankedoutalmostdailybyscoresof“coaches”fromaroundtheworld.Whilejustafewdecadesago,lifterswerelimitedtoafewbasictemplates,today’sliftershaveanenormousnumberofoptionstosiftthroughbeforegettingstarted.

Theresultisthephenomenonof“programhopping.”Today’snoviceswilloftentryouttwoorthree(andsometimesmore)programswithintheirfirstyearoftraining,inanattempttofindthe“perfect”program.Whattheytypicallygetisnothingmorethanwastedtimeandmediocreresults.

Sothequestionis,forthenovicetrainee,howdoyoufigureoutwheretostart?

Here’sasecret…Theprogramitselfdoesn’tmatterasmuchasyouthink.Youreffortlevel,consistency,andanalyticalskillsarethefoundationofyoursuccess.Whileitisimportanttofindasolid,reliableprogram,theprogramitselfwon’tmakeyoustrongeronitsown.You’llneedtomakeitwork.Andwhenprogramsfail(assumingtheyarewellwritteninthefirstplace),it’susuallythefaultofthefollower.Ifyouwantyourprogramtowork,youneedtostickwithitlongenoughtoactuallyletitwork.

Whatveteranliftersknowandnovicesoftenoverlookisthatstickingwitha

Whatveteranliftersknowandnovicesoftenoverlookisthatstickingwithasingleprogramyearinandyearout,teachesyoumuchmoreabouttrainingthanswitchingatthefirstsignofastall.Stickingwithyourprogramteachesyoutomakesmalladjustmentsaccordingtoyourneeds.Overtime,theseadjustmentsaddupandtheresultisaprogramtotallyuniquetoyourneeds,whichwillworkbetterthananypre-designedcollectionofsetsandrepsyoumightwanttodownload.

Thekeytosucceedingwithastrengthprogramistostickwithitlongenoughtomakeityourown.

Additionally,learningtomakeadjustmentswithinaprogramteachesyouhowstrengthprogrammingactuallyworks,versusblindlyfollowingthelatestandgreatestprogrammakingtheroundsontheInternetatthemoment.

AsmuchasI’dlovetotellyouthatourprogramisthegame-changerofthedecade,thetruthisthatourprogram,justlikeanyother,isreallyjustaguide.Thesuccessofanyprogramhasmuchmoretodowiththeapplication,yearinandyearout,thanwhat’swrittenonthepage.

Whilewewouldputourprogrammingupagainstanyone’s,thereallessontobelearnedistobepatient,andallowwhicheverprogramyouchoosetodoitsjob.

OLYMPICLIFTS—OVERRATEDORUNDERAPPRECIATED?Inrecentyears,theOlympicliftsandtheirvariationshaveenjoyedaresurgenceinpopularityunlikeanyinrecentmemory.Duetotheriseofcompetitivelystructuredfitnessclasses,theOlympicliftshavegonefromanunderappreciatedsport,shownat3AMduringtheOlympicGames,toastapleinthecommercialfitnessmarket.

However,allofthissuddeninterestintheseliftshasbeenadouble-edgedsword.Ononehand,thesurgeinpopularityhasrekindledinterestinthesportofOlympicweightlifting(typicallyafringesportintheUnitedStates).Ontheotherhand,thesuddenriseindemandhasresultedinashortageofqualifiedcoaches,whohavebeenreplacedbytrainerswholacktheabilitytoteachthesecomplexmovements.

Unfortunately,asofthiswriting,mostofthecurrentinstructionregardingtheOlympicliftsbordersonworthless.Notonlyaremanycoachesunabletoeffectivelyteachtheselifts,buttheirtypicalplaceingroup-ledfitnessclassesensurestheywillneverbeperformedcorrectly.Inthegroupfitnesssetting,theOlympicliftsareusuallyperformedformultiplerepsets,withmoderateweights,pastthepointoffatigue-inducedbreakdown.Basically,thetraineesgetplentyofpracticeperformingtheliftsincorrectly.

Inthiscase,theoldadage“practicemakesperfect”isunfortunatelyinaccurate.Amoreappropriatetermwouldbe“practicemakespermanent.”Alltheserepsperformedwithshoddyformisnothingmorethanagreatwaytopractice…youguessedit,shoddyform.Bycontrast,aneliteweightlifterwilltrainwithmuchlowerrep-rangeswithsufficientrest,inordertopracticethemostefficientformpossible.

Obviouslyit’sunfairtojudgethemeritofaliftbasedontheincorrectteachingofit,butIwouldgosofarastosaythatevenwithexcellentcoaching,theaveragenovicewouldbebetterservedbyrelyingonthebasiccompoundexercisesfoundinthisbooklikethesquat,press,anddeadlift.WhiletheOlympic

liftsareaphenomenalwaytodemonstrateexplosivepower,theyarenotalwaysthebestwaytobuildexplosivepower,especiallyinnoviceathletes.

Ifanything,youshouldalreadybefairlypowerfulinordertoevenbenefitfromtheseOlympiclifts.UnlessyouarespecificallytryingtocompeteinOlympiclifting(oratleastanexercise-basedsportwhichincludestheliftsintheircompetitions),youareprobablybetteroffstickingwiththebasicliftsuntilyouarealittlestronger,andbetterabletobenefitfromthem.

Howstrongshouldyoube?Formen,whenyoucansquatanddeadlifttwiceyourbodyweightwouldprobablyagoodtimetostartworkingtheOlympicliftsintoyourprogramming.Forwomen,themarkshouldbearound1.5timesyourbodyweightinthesquatanddeadlift.

Ifyoudon’treallyhaveanyinterestinOlympiclifts,ordon’thaveaccesstoqualitycoaching,that’sfinetoo.Competitivepowerliftersmanagetogetbigandstrong,andveryfewofthemusetheOlympicliftstoanysignificantdegree.

Whileflippingthroughthisbook,youmayhavenoticedthatwedidnotincludetheOlympicliftsinourprogramming.ThisisnotbecauseIdonotappreciatethem.Quitethecontrary,it’soutofrespectfortheseadvancedmovementsthatIhaveleftthemout.TheOlympicliftstakeyearstoevenbecomeproficient,letaloneactuallyexcel,at.

CHOOSINGACOACHAtsomepoint,ifyoureallystarttakingstrengthtrainingseriously,youmaybecomeinterestedinworkingwithacoach.Beingacoachmyself,Icertainlysupportworkingwithaprofessional.Havingbeenaroundtheblock,however,Idoneedtomentionthatyoushouldchooseverycarefully.

Inthelastfewyears,strengthcoachinghasbecomeabigbusiness,andtheindustryhasbeenfloodedwithself-described“experts,”allclaimingtohavethekeytomusclegainandfatloss,nottomentionanyathleticgoalyoucanthinkof.

Basicallyany“coach”cangeneratevideos,e-booksandwebsites,practicallyforfree(andbelieveme,theydo).Nowdon’tgetmewrong,someofthesepeopleareexcellent,butyou’llneedtodoyourresearchtoestablishsomesortofcredibilitybeforehandingoveryourhard-earnedcash.

Belowareafewbasicqualificationsyoushouldlookforbeforefollowingsomeone’sprogramming:

ARETHEYSTRONGTHEMSELVES?Itmayseemsimplistic,butbeforeIlooktosomeoneforaservice,Iwanttoknowthatsaidserviceproviderisabletodemonstratetheskillsthey’rebeingpaidtoteach.Theydonotnecessarilyneedtobeaprostrengthathleteorbodybuilder,becausetalentisnotalwaysagoodindicatorofproficiencyasateacher.Allthingsbeingequalthough,ithelpsimmenselyiftheyareobjectivelyconsideredtobegoodattheskillsetyouarehiringthemtoimprove.

WHOHAVETHEYCOACHED?Evenmoreimportantthanbeingabletodemonstrateaskill,istobeabletoteachthatskilltoothers.Thereareplentyofelite-levelathletesouttherewhoIwouldn’ttrusttotrainmydog,justasthereareplentyofcoacheswithrelativelymodestpersonalstatsthatcanchurnoutonechampionafteranother.Acoach’sathletesaretheircallingcard,andifyoursisunabletoproduceresultsinothers,whatisthelikelihoodtheywillbeabletoproduceresultsforyou?

WHATISTHEIRLEVELOFEDUCATION?Noteverygreatcoachwillhaveanadvanceddegree,orevenanydegreeatall.Ievenknowofonehugelysuccessfulcoachthatdidn’tfinishhighschool.However,inmostcases,aformaleducationinexercisescienceisallbutmandatory.Notonlydoesitsuggestacertainlevelofknowledge,butit’salsoanindicationthattheytaketheprofessionseriouslyenoughtohavededicatedthetimeandmoneytogetthedegreeinthefirstplace.Certificationsaregreat,butthereisn’tacertificationouttherethatcancomparetoarelevant4-yeardegree.

MACHINESVERSUSFREEWEIGHTSForaslongasweightmachineshavebeenapartofthefitnesslandscape,therehasbeendebateastotheirusefulness.

Asistypicallythecasewithanyexercisemodality,therehaslongbeenapendulumswingwithregardtomachineuseinstrengthtraining.Whentheywerefirstintroducedonawidescale(inthelate70s),machinesbecameimmenselypopular,withnumeroustrainingprogramsandevenentirefacilitiesdedicatedtotheiruse.Overtheyears,thependulumbegantoswingtheotherway,withmostgymsandprogramsmakinguseofbothmachinesandfreeweights,usuallywithbeginnersandwomensteeredtowardmachinetraining,andadvancedmenleaningtowardfreeweights.

advancedmenleaningtowardfreeweights.Today,we’veseenthependulumswingalmostallthewayback,withthe

currenttrendbeingbare-bonesfacilitieswithfewmachinesandanemphasisonbasicbarbelllifting.

Ashasalwaysbeenthecase,theoptimalbalanceofmachinesandfreeweightshasalwaysbeenamatterofcontext.

Freeweightsaregenerallyacceptedasbeingmoreeffectiveforbuildingstrength,andifyoucouldonlychooseonetool,thebarbellwouldmostcertainlybethewisechoice.Fortunately,wedon’thavetochoose.Mostseriousliftersrelyonfreeweights,butalsomakeuseofmachinesforcertainpurposes,likerehab,orforlighterworkoutsgearedtowardrecovery.Machinesarealsoausefultoolforbeginnerswhomightlackthecoordinationnecessarytotrainexclusivelyonfreeweights.

There’snosuchthingasa“bad”exerciseortrainingmodality,justonesthatareinappropriateforthatparticulartraineeorfortheirfitnessgoals.

Whilethemajorityoftheprogramminginthisbookreliesonfreeweights,thereisaone-monthintroductorycyclethatisalmostexclusivelymachinetraining.Thiscycle,whilenotmandatory,takesadvantageoftherelativeuserfriendlinessofmachinesforthoseofyouwhoarestilluneasyaboutstartingabarbell-basedprogramrightfromtheget-go.

BASICMUSCULARANATOMY

Unlikebodybuilders,whomustprogramtheirtrainingbasedontheaestheticeffectontheirmuscles,someoneembarkingonastrengthprogrammustalwaysconsiderfunctionoverformwhenprioritizingmusclegroupsintheirtraining.Thetwomostimportantfactorswhenconsideringmusclegroupsare:

• Whichmusclegroupsaremostimportanttotheparticularliftyou’retraining?

• Whichmusclegroupsarelagging,andservingastheweaklinkinyourtraining?

Gettingthemostoutofyourtrainingrequiresatleastabasicunderstandingofthemajormusclegroups,includingtheirlocation,function,andrelevantexercises.Thisisbynomeansanin-depthchapteronmusculoskeletalanatomy,butaquickrundownofthemajormusclegroupstogetyoustarted.Inordertohelpconnectthedotsbetweenmuscularanatomyandyourtraining,wehavearrangedthemusclegroupsbythetypesofliftstheyaremostrelevantto.

THESQUAT/DEADLIFT

PosteriorChainTheposteriorchainismadeupprimarilyofthespinalerectors(whichrunupanddownyourback,paralleltothespine),thegluteusmaximus(alargehipextensorthatgivesyourbuttockstheirroundedshape),andthehamstrings.Theterm“posterior”referstothelocationofthesemuscles,onthebacksideofthebody.“Chain”referencestherelationshiptheseseveralmuscleshavewitheachother,actingtogetherlikelinksinachaintoproducehip/backextension.Yourstrengthinthismovementwillbelimitedtoyourweakestmusclegroup,muchliketheweakestlinkofachain.

Typicalsignsofposteriorchainweaknessinclude:

Typicalsignsofposteriorchainweaknessinclude:

• Whenasquatterpitchesforwardandroundsout,thisisoftenduetoweakhamstringsandglutes.Thepitchingforwardisoftenthebodytryingtotakestressoffofthehipsandloaditontothelowerback.

• Squattingtooupright,tothepointthatthekneestrackforwardindicateslowerbackweakness.Generallyliftersremaintoofaruprightbecausetheylackstrengthtoholdalowerbackarchduringaheavysquat.

• Lackingdriveoutofthebottomofasquatcanindicateweaknessintheglutes.

• Forthedeadlift,liftersaremostoftenlimitedbylowerbackstrength,whichtendstoshowupasaroundingofthelowback.

• Whenalifter’shipsshootstraightupatthestartofthedeadlift,causingtheirlegstostraightenprematurely,itgenerallymeansthattheirhipsareweak,andthey’reliftingwiththeirlowerbackalmostexclusively.

• Whenliftersareunabletofinishadeadliftatthetop,theproblemismostlikelyaninabilitytocontracttheirglutestolocktheweightout.

Tostrengthentheposteriorchain,youcanuseanyvariationofthesquat,boxsquat,deadliftorgoodmorning.Also,assistanceexercisessuchasglute-hamraises,backextensions,reversehypers,andcablepull-throughscanbeveryhelpful.

UpperBackYourupperbackcomprisesprimarilythetrapezius,atriangular-shapedmusclethatspansfromyourmiddlebacktothebaseoftheskull,thereardeltoids(whicharelocatedonthebacksofyourshoulders),andtherhomboids(whichlaybeneathyourtrapeziusandretracttheshoulderblades).Yourupperbackplaysahugeroleinthesquatbecausethesemusclescreatetheshelfthatyourestthebaron.Inthedeadlift,yourupperbackmusclesliterallyconnectthebartoyourtorso.

Typicalsignsofupperbackweaknessinthesquatinclude:

• Roundingoftheupperback.

• Inabilitytoholdtheelbowsstationaryduringthelift.

• Thebarrollingdownthebackduringthelift.

• Holdingthebartoohigh/inabilitytoholdthebaracrosstheupperback.

• Excessiveroundingoftheupperbackduringdeadlifts.Strengthenthesemuscleswithshrugs,dumbbellcleans,dumbbellreardeltraises,facepulls,uprightrows,andbent-overrows.Stronglats(latissimusdorsi)arealsocriticaltoholdingyourpositioninthesquat.Theyareaddressedmorethoroughlyinthebenchpresssection.

AbdominalsInordertobeabletotransferpowerfromyourlegs,upthroughyourbody,intothebar,strongabsarecriticallyimportant.Infact,themidsectionisoneofthemostcommonweaknessesinthesquat/deadlift.Theabdominalmusclesincludetherectusabdominis(whichrunsthelengthofthefrontofyourabdomenandhasthesectioned“sixpack”appearance),theobliques(whichcanbefoundonthesidesofyourabdomen),andthetransverseabdominis(adeepcorset-likeabdominalmusclewhichplaysamajorroleinstabilizingthespine).

Unlikemorefitness-relatedtraining,youshouldnotbepullingyourabsinwhenyoutrainthem.

Inordertomakeyourmidsectionasstrongaspossible,youneedtotraintheabilitytobreatheintoyourbellyandpushthemoutwhileyoustrain.Thestrongabspushedagainstapowerliftingbeltcreateabulletproofmidsectionduringaheavysquat.

Totrainyourabsforpowerlifting,don’tbotherwithendlessrepsofcrunchesonthefloor.Hitthemhardwithsit-upsovertheglutehambench,standingcruncheswiththepulldownmachineoraband,spread-eaglesit-ups,side-bendswithadumbbellorband,andleglifts.Keeptherepsinthe8-to15-reprange.

BellyBreathingBellybreathingisanimportantpartofsettingupforandexecutingthepowerlifts.Thisbreathingtechniqueisjustwhatitsoundslike.Insteadofbreathingintoyourchest,takeairintoyourbelly,inflatingitlikeabasketball.Thiswillstabilizeyourentiremidsection.

Tobellybreathe,takeadeepbreathwhileforcefullypushingyourbellyout.Thisshouldhelpyouuseyourdiaphragmtodrawairintoyourbelly.Duringthelift,trytoexhaleforcefullyagainstyourclosedthroat.Thisaction,calledthevalsalvamaneuver,willhelpyoubuildupenoughpressuretostabilizeyourselfunderbigweights.

QuadricepsThequadriceps,whichproducekneeextension,arealsoanimportantmuscleforthesquat.

Goodexercisechoicesarefull-rangecompoundmovementslikeclosestance,lowboxsquats,legpresses,andhacksquats.

BENCHPRESS

TricepsWhilethebenchpressisusuallythoughtofasachestexercise,tricepsstrengthisoftenamuchmorelimitingfactorinthelift.Strengtheningyourtricepswill

oftenamuchmorelimitingfactorinthelift.Strengtheningyourtricepswillallowyoutoadaptanelbows-instyleofbenchingthatwillprotectyourpecsandshoulders,aswellasputyouintoamoreefficientpressingposition.

Signsoftricepsweakness:

• Themostnoticeablesignoftricepsweaknessistheinabilitytocompletelystraightenyourelbowsinthebenchpress.Ifyourstickingpointishalfwayuporabove,it’stimetohityourtricepshard.

• Anelbows-outstyleofbenching,withtheupperarmsperpendiculartothebody,isalsoanindicationthatthetricepsareweak.Greatbenchersareusuallyabletokeeptheirupperarmsinclosertothebody.Thinkofyourarmpositionwhentryingtopushopenaheavydoor.

Upper/MiddleBackThebackisbyfarthemostunderratedmusclegroupfordevelopinganimpressivebenchpress.Whileyourupperbackmusclesdonotactivelymovetheweight,duringabigbench,yourbackservesasyourfoundation,literallyconnectingyoutothebenchandstabilizingyou.

Strongrhomboids,traps,andreardeltoidshelpyoukeepyourshoulderbladestogether,lockingyouintoposition.Stronglatshelpyoulowerthebarundercontrol.

Signsofaweakbackinclude:

• Alongbenchstroke.Evenalong-armedbenchercantakeinchesofftheirstrokebylearningtopullandkeeptheirshoulderbladestogetherduringthebenchpress.

• Instabilityduringthebenchpress.Shakingorextraneousmovementduringtheliftindicatethatthelifterisnotlockedintothebench.

• Inabilitytotouchinashirt.Shirtedbenchersneedastrongbacktoliterallypullthebartotheirchests(orbellies).Beefingupyourrowingexercisescanoftenfixthisinamatterofweeks.

ShouldersShoulderstrengthisanecessitytogetthebarmovingoffyourchest,especiallyforrawbenchers.Withtheelbowstuckedatthesides,theshoulderstakemuchoftheloadoffthepecssothatyouarelessvulnerabletopectears.

Signsofweakshouldersinclude:

• Failinginthebenchpressrightoffthechest.

• Anothertelltalesignofshoulderweaknessistheelbowsflaringout,forcingmorestressonthepecs.

PectoralsThepectoralismuscles,or“pecs”arelocatedontopofthebreastbone,andspanfromthesternumtothetopofthehumerus(upperarmbone).Inwomen,thepectoralmuscleslaybeneaththebreasttissue.

Whilethepecsreceivealotofdirectworkinbodybuildingprograms,duetothedistinctiveshapetheygivethechest,theyarenotprioritizednearlyasmuchinmostpowerlifting-basedprograms,becausecorrectpressingmechanicstendtoplacetheloadonthetriceps,upperback,andshoulders.Whilethepecsareaprimemoverinthebenchpress,mostliftersdolittleornodirectpecworkasidefromthevariousbenchpressvariations.

EQUIPMENTANDGEAR

SERIOUSSTRENGTHEQUIPMENTThere’sjustnogettingaroundit—muchlikeacarpenterneedsqualitytools,alifterhascertainbasicequipmentrequirementsforproductivetrainingtotakeplace.ThefollowingpiecesarewhatI(andmostotherseriousstrengthathletes)considertobemust-haves.

Don’tletthefollowingsectionsscareyouandmakeyouthinkthatyouneedtobuythousandsofdollars’worthofequipmentjusttogetstarted.Youcanprobablyfindacommercialclubinyourareawithatleastmostofwhatyouneed.

Sincewewanttobesensitivetothecostissueforthosewhoareinterestedinbuildingtheirownfacility,wehaverefrainedfromturningthischapterintoourownpersonalwishlist.Insteadwehavetriedreallyhardtonarrowitdowntothebareminimum.Buy(orjoinagymwith)thefollowingpiecesbeforeyouevenconsiderpurchasinganyotherpieceofequipment.

THEPOWERRACKAqualitypowerrackshouldbethecenterpieceofanyseriousgym.Ifyouthinkofagymasachurch,thepowerrackwouldbethealtar.Ifyouhaveagoodqualitypowerrack,you’llhonestlyneedlittleelsetogetstrong.Haveyoueverseenthoseinfomercialsforcheesyhomeexerciseequipment,wherethespokespersonkeepsrepeating“it’slikeanentiregyminone!”?Agoodpowerrackisaboutascloseasitgetstoactuallymeetingthisclaim.

Withagoodrack,youcandomultiplevariationsofthesquat,benchpress,goodmorning,deadlift,floorpress,overheadpress,andpull-up,nottomentionthecountlessexercisevariationsyoucanmakeup.Combinedwithagoodqualityadjustablebench,aqualitypowerrackshouldtakecareofthemajorityofyour

adjustablebench,aqualitypowerrackshouldtakecareofthemajorityofyourtraininglifts.

Andbytheway,althoughthetermsareoftenconfused,a“squatrack”anda“powerrack”arenotthesamething.Apowerrackisamultipurposepieceofequipmentwhileasquatrackisdesignedprimarilyforsquattingandwillnotofferthesameflexibility.Althoughapowerrackcanbeusedasasquatrack,theoppositeisnottrue.

WhattoLookforinaPowerRackIfyou’rejoiningagym,you’llobviouslybelimitedtowhateverequipmentyourgymcurrentlyhas.Ifyou’reconsideringbuyingyourown,beselective,anddon’tjumpatthefirsthunkofjunkyouseeonCraigslist.Aswithjustaboutanythingyoucanbuy,notallracksarecreatedequal,andyougenerallygetwhatyoupayfor.Youdonotneedtogeta$3,000professionalweight-roomqualityracktogetaproductiveworkoutin.Youcandefinitelyfindagreatpiecethatwilloutlastyouforunder$1,000.However,evenanaffordablerackshouldmeetthefollowingrequirements:

CLOSEHOLESPACINGTheholesthatthepinsfitthroughshouldneverbemorethan3inchesapart.Iftheholesarespacedfurtherthanthis,youwillnothaveenoughvariationforpartialrangemovementslikepinpullsandpinpresses.Thebestrackshaveholespacingbetween1and2inches.

SumoBaseMostrackshavehorizontalsupportbeamsonthesidesthataretooclosetothebottomoftherack,limitinghowfaryoucanplaceyourfeet.Intheeventyouwanttoperformasumodeadlift(explainedinChapter8),youwillwantarackthathasafewinchesofclearancebetweenthisbeamandthefloor,sothatyourstancewidthisnotlimited.

SafetyPinsThe“pins”aretheheavydutypipesorbeamsthatareattachedfromonesideoftheracktotheother,tocatchthebarbellintheeventofadroporfailedlift.Notonlyarethepinsprotective,theyarealsoavaluabletrainingtool.Bysettingthe

baronthepinsatvariousheights,youcanuseexerciseslikepinpressesandpinpulls(explainedinChapter8:TheExercises)tofocusondifferentpointsinexerciseslikethesquatanddeadlift.

ADJUSTABLEBENCHTheadjustablebenchisamoney-savingandspace-savingpieceofequipmentforthehomegymownerbecausecombinedwithaqualitypowerrack,iteliminatestheneedforalarge,costlydedicatedbenchpressoroverheadpressbench.Justsetthebenchinthemiddleoftherackandyoucanuseittoperformbenchpresses,inclinebenchpresses,overheadpresses,andpinpresses.

Evenwithouttherack,theadjustablebenchcanbecombinedwithdumbbellsforcountlessotherexercisevariations.

POWERBARAlthoughwebeganthischapterwiththerack,wecouldhaveeasilyplacedthebarbellfirstintermsofimportance.Althoughmostcommercialgymswillblowtensofthousandsofdollarsonthebestcardioandweightmachines,I’veseenveryfewthatarewillingtodropagrandonafewgoodpowerbars.Infact,mostgymbarsareterrible,andseemtobeanafterthoughtformostgymowners.

Toliftheavyweightscomfortablyandsafely,you’llneedatleastonegoodall-purposebarbell.Thatbarbell,inmyopinion,istheTexaspowerbar.Thisbarisjustplaingoodateverything.Theknurlingissolid,thesleevesrotatewell,anditcanhandleplentyofweightwithoutwobblingorbowing.

Ifyouarebuildingahomegym,thisshouldbethefirstbaryoupurchase.Ifyoutakecareofit,itcouldverywellbethelast.Evenifyouaretraininginacommercialfitnessfacility,aTexasbarmightstillbeaworthwhilepurchase.I’vebeenamemberofseveralgymsthatallowedmetobringmyownbar,andkeepitinaclosetsomewhere,outofreachoftheothermembers.Thisiswhereitpaystobeongreattermswithyourgym’sownerand/ormanager.

Asasidenote,Ihighlyrecommendpickingupacheapbarforrackpullsandpinpresses.AusedonefromeBayoracheapsportinggoodsstorebarisfine.Theseexercisesarereallyhardonbars,andthelastthingyouwanttodoisbenda$350Texasbar.

PLATESIfyourgoalistoliftweights,thenyou’llneedweights.Whilethereareplentyofexpensivebrandsoutthere,withseeminglycooloptionslikerubbercasing,interlockinggrooves,handles,andnoncircularshapes,Irecommendgettingjustsomebasicold-fashionedplates.Whiletheotherplatesmayseemcool,theextrafeaturescanlimittheirusefulnessinsomesituations.Forexample,noncircularplatesdon’tworkallthatwellforthedeadliftwhereyouwantthebartobeabletorollabit.

Rubberorplastic-encasedweightstakeupmoreroomonthebarandmayactuallymaxoutastandardpowerbaronsomemovements.

IdorecommendgettingweightsfrmareputablebrandlikeYorkBarbellsothattheweightsarereasonablyaccurate.Somenoncalibratedbrandscanbequiteabitofffromtheirlistedweight.

Don’twastespaceormoneyonplatesthatyouwillnotneed.Assumingthatyouwillonlybedoingoneexerciseatatime,allyou’llneedwillbe:

• 2.5pounds:2

• 5pounds:2

• 10pounds:4

• 25pounds:2

• 35pounds:none(instead,justusea25anda10)

• 45pounds:asmanyasyouneed

Whilemostironplateslookalike,therecanactuallybequiteabigdifferenceinhowaccuratetheirweightsare.Asidefromactuallyweighingthem,asimplewaytotellthequalityofaplateistolookatthebackofit.Ifthebackoftheplatehasarough,almosttexturedlooktoit,itmeansthattheplatewascast.Iftheplateissmoothwithgroovesonit,thentheplatewasmachined.

Machinedplatesaregenerallymoreaccuratethancast,becausetheyareusuallycalibratedmorecarefullyduringthemachiningprocess.

FLOORINGWhenyou’reconvertingabasementorgarageintoatrainingspace,you’regoing

Whenyou’reconvertingabasementorgarageintoatrainingspace,you’regoingtoneedsomekindofprotectionforyourfloor.Youdonotneedtogosofarastorenovatetheentirefloor,justsomeprotectionfortheareaswhereyouknowthatweightswillbehittingthefloor.Thebestprotectionyoucangetwillcomefromcompressedrubbermats,availablefromeithersportssupplyorindustrialflooringcompanies.Putthemwhereveryouplantodeadlift.Forprotectionagainstslipping,coveranyareawhereyouwillneedtractionwiththincarpeting,likeyouwoulduseonadeck.Mostseriouslifterswillchalktheirhandstohelptheirgriponthebar.Athin,roughcarpetwillhelpresistslippingfromchalkgettingonthefloor.

Ifyou’rejoiningagym,paycarefulattentiontothefloorwhileyou’reshoppingaround.Alotofgymsarelocatedinformerwarehousesorindustrialspaces.Sincethebuildingswereoftenneverintendedtobegymsinthefirstplace,thefloorsarenotalwayslevel.Thiscanbeveryannoyinginliftslikethedeadlift,wherethebarhasthepotentialtoroll.

AgreatsignisifthegymhasseparateOlympiclifting-styleplatforms,becauseitshowsthegymownersareanticipatingmembershandlingseriousironandtheyaretryingtoaccommodatethem.

DUMBBELLSDumbbellsareindispensableforallkindsofassistancework.Ifyouwillbetraininginacommercialgym,youwillnodoubthaveaccesstothem,butyou’llwanttomakesuretheplacehasenough.Agoodgymwillhavemultiplepairsofdumbbellsinthemoreusedweights,(usuallythe15-to65-poundrange)sothatthereareenoughforeveryoneduringpeakhours.

Ifyou’regoingtobetrainingathome,thebiggestissuewithdumbbellsisthatmostliftersdon’thavethemoneyand/orspaceforafullrackofcommercialqualitydumbbells.Fortunately,youcanjustbuytwoOlympicsleeve,adjustabledumbbellsandyou’reset.Makesureyouhavegoodcollarsifyouusethese.Thereistypicallylotsmoremovementwithdumbbellworkthanwithbarbells.

SQUATBOXIfyouwanttouseboxsquatsinyourtraining(explainedinChapter8:The

Exercises)you’llneedagoodsquatbox.Thiscanreallybeanythingsturdy,includingahomemadewoodenbox,stackedmats,oranadjustablesquatbox,madespecificallyfortheexercise.

Findingadecentsquatboxinacommercialgymcanbesomethingofachallenge,becauseboxsquatsarerarelyperformed(correctly,atleast)outsideofseriousweightrooms.Ifyou’retall,youcanprobablyuseabench.WhileIcan’tactuallyrecommendthisbecausetheyarenotmadeforthispurpose,Ihaveonoccasionusedaerobicsstepsasamakeshiftsquatboxwheninapinch.

BOARDSBoardsareaninexpensive,yetveryeffectivetooltoboostyourbenchpress.Aseriousgymshouldatleasthaveboardpressboardsrangingfrom1to3boardsthick.Youcanworryabouthighboardsandhalfboardsasyourtraininggetsmorespecialized.

Whileseveralstrengthsupplycompaniesmakebenchboards,youcansavemoneybypurchasingthematahardwarestoreorlumberstore.

BENCHPRESSBENCHThecombinationofarackandbenchwilldothejob,butthere’snothinglikethefeelingofbenchingonacompetitionqualitybench.Notonlywillitfeelmoresolid,butyou’llalsobetrainingonthesameequipmentthatyouintendtocompeteon.Aswiththepowerrack,therearesomethingsthatyouwanttolookforinagoodbench:

AdjustableUprightsMostgymbencheshavefixeduprights,whichmeansthatshortguyswillhavetroublereachingthem,andtallguysneedtodoahalfreptoevengetthebaroutoftherack.I’veevenseenrackssolowthatanaverageheightguycouldliterallythrowthebarovertheuprightswhiletryingtorackthebar.

ShallowRacklipThehigheryouneedtoliftthebartogetitoutoftheuprights,theharderitistokeepyourshoulderssetuponthebench.Thebestbencheshaveaveryshallowlipontheirracks;justdeepenoughsothatthebardoesn’trolloutwhenracked.

lipontheirracks;justdeepenoughsothatthebardoesn’trolloutwhenracked.

HandoffPlatformThetwobiggestissuesIseewithhandoffplatformsarethattheyareeithertoolowortooshort.Iftheyaretoolow,yourspotterdoesnothaveenoughleveragetogiveyouastronghandoff.Iftheyaretooshort,thespotterhastohandthebarwaypasttheircenterofgravity,throwingthemoffbalance.(Yeah,that’sexactlywhatIwant,myspotterstrugglingtokeephisbalancewhilehandingme600pounds!)

Agoodhandoffplatformwillbeatleastabout6incheshighandlongenoughsothatthespottercanstandoverthelifter’sheadwhilethey’relyingonthebenchnormally.Aqualitybenchwillalsobehighenoughsothatyourlegshaveenoughleveragetostabilizeyouduringthelift.Typicalgymbenchesareusuallytoolow.

GLUTEHAMRAISEYourposteriorchain(lowerback,hamstrings,andglutes)canneverbetoostrong.Aglutehamraiseisanapparatusdesignedtohitthesemuscleshard.Theglutehamraiseworksalotlikeareversehamstringcurl,thedifferencebeingthatinsteadofpullingonaweightinanopenchainfashion,yourfeetareanchoredandyoupullyourbodyweightasyouflexyourknees.

Whilemostliftersandcoachespreferthestationarypad,manyglutehamraiseshavearollerthatassistsyouinthemovement.Whileit’snotoptimal,themajorityoffitnesscentersdon’tevenhaveaglutehamraise,sobeggarscan’tbechoosers.Ifyouareputtingtogetheryourowntrainingspaceandareconsideringeithertheglutehamraiseorthebackextensionbench,Irecommendgettingaglutehamraise,becauseyouhavemoreversatilitywithit.Inadditiontoitsintendedexercise,youcanalsoperformbackextensionsandsit-upsonit.

CABLEPULLDOWNOneofthefewtraditionalmachinesthatseriousliftersregularlymakeuseofisthecablepulldown.Fortunately,thisisoneofthemostcommonmachinesinexistence,andyou’dbehard-pressedtofindacommercialgymwithoutone.Ifyouaregoingtopurchaseone,youcaneithergetonewithabuilt-inweight

youaregoingtopurchaseone,youcaneithergetonewithabuilt-inweightstack,oraplate-loadedmodel.Inadditiontopulldowns,youcanalsouseitfortricepspushdownsandfacepulls.Forevenmoreoptions,getonewithalowcable,whichwillallowyoutoperformexerciseslikepull-throughs,lowrows,andbicepscurls.

REVERSEHYPERWiththeamountofabusewelifterssubjectourbacksto,restorativeexerciseisanimportantpieceofthepuzzle.Thereversehyperisanoddlooking,butextremelyeffectivetoolforstrengtheningandrehabilitatingyourback.Personally,IliketherollermodelthathasasolidpendulumbecauseIcan’tcheatasmuchonit.

PROWLERANDSLEDIgroupedtheprowlerinwiththesledbecausetheybothaccomplishsimilargoals.Thesledissimplyasmallmetalsledwithasleeveforweightsandastrapthatyouattachtoabeltorharness.Theprowlerisathree-runnersledwithhandlesmadeforpushing.

Bothimplementscaneitherbeusedwithheavyweightstoimproveendurance/conditioningorwithlightweightstospeedrecovery.Themaindifferenceisthatthesledcanbeperformedwithoutfatiguingtheupperbody.

PERSONALGEARWhilemostofuswouldlovetheopportunitytopickandchooseourowngymequipment,ahomeorgaragegymisn’talwaysanoption,andmostofusareatthemercyofwhatevercommercialgymsareinourarea.

Whilewecan’talwaysliftinthepowerrackoronthebenchofourchoice,wecancertainlymakethebestofthingsbypurchasingthebestpersonalequipmentwecan.Belowaresomeessentialitemsthateveryseriousliftershouldhaveintheirgymbag.

Formostgymgoers,specializedtraininggearreallyisn’tnecessary.Anyworkoutclothesshouldbefine.Butwhenyou’retryingtogetasstrongaspossible,itmakessensetostartusinggearthatwillgiveyouthebestchance

possible,itmakessensetostartusinggearthatwillgiveyouthebestchancepossibletomakethelift.

Forexample,ifyourlowerbodytrainingislimitedtoafewsetsonalegpressmachine,thetypeofsneakersyouwearwon’tmakemuchofadifference.Butifyouareattemptingamaxsquat,wearingthewrongshoescanthrowyououtofpositionandincreaseyourchanceofseriousinjury.

Afewsmallinvestmentsinsomepropertraininggearcanmakeabigdifferenceintheproductivityofyourtraining.

BeltNexttoliftinggloves(moreonthoselater),thebeltisthesinglemostubiquitouspieceofgearyouwillneed.Youwouldbehard-pressedtowalkintoagymorweightroomwithoutseeingatleastafewofthemoreseriouslifterswearingaliftingbelt.Yetdespitetheirpopularity,thevastmajorityofliftingbeltsaredesignedincorrectly.

Contrarytopopularbelief,theliftingbeltdoesn’tdirectlysupportyourback,butratheryourabdominals.Bytakingadeepbreathintoyourbellypriortoexertion,andpushingyourabdominalmusclesagainstthebelt,youcreatemoreintra-abdominalpressure,whichstabilizesthespine.

Foranoptimaleffect,youwantabeltthat’swideinthefrontsothatyouhavealotofsurfaceareatopushagainst.Thetypicalliftingbeltbycontrastiswideintheback,andskinnyinthefront.Whilethesebeltswillcertainlyoffersomeadditionalsupport,theywillnotofferoptimalsupport.

Thebestbeltforseriousstrengthtrainingisthesamewidth(usually4incheswide)allthewayaround.Thisiswhatyouwilltypicallyseepropowerliftersusetosquatweightsinthehalf-tonrange.Ifitwillsupportthesemonsters,itwillbeallthesupportyou’lleverneed.

Sizingisalsoimportant.Whilemostbeltshaveenoughholestoaccommodateasizerangeofabout6to8inches,anewbeltshouldbesomewhereinthemiddleholerangewhenwornsnug.Thisway,youcangainorlosesomeweightwithoutimmediatelyhavingtobuyanewone.

Inaddition,lookforabeltwithtoughconstruction,whichwilllastfordecades,notjustyears.Ifyouareorderingitonline(thehigherqualitybeltsareusuallynotsoldinstores),lookforabeltpricedinthe$60to$110range.Qualitycosts,andacheaplypricedbeltwillbecheaplymade.

Whilevinylbeltshavebecomepopularinthelastfewyears,nothingcomesclosetoaqualityleatherbeltintermsofperformanceandlongevity.There’sno

closetoaqualityleatherbeltintermsofperformanceandlongevity.There’snoreasonaqualityleatherbeltshouldn’tlastfor20years.

ShoesWhilemostcasualgymgoerswillwearjustanysneakertothegym,yourshoescanmakeabigdifferenceinbothyourtechniqueandyourmaximalweights.Atraditionalsneakerhasacushionedsoletoprotectthefootfromgroundimpactwhenrunningandjumping.

Whilethistypeofsoleisfinefortraditionalsports,itdoesn’tworkforstrengthtraining,wherethereisnoimpactandyouwantaslittleforcetobedisplacedintoyourshoesaspossible.

Theidealshoewillvaryfromlifttolift,andfromliftertolifter.

SQUATSHOES:Whilemoststrengthcoachesagreethatasquatshoeshouldallowmaximalenergytransfertothefloor,thereremainsanongoingdebateastowhattypeofshoeisideal.SomecoachesrecommendanOlympicweightliftingshoewhichhasathick,densesoleandaraisedheel.(It’skindoflikewearingiceskateswiththebladesremoved.)Otherspreferaminimalshoe,withaverythinsole.Yourchoicewilldependonyourstyleofsquat.

Stocky,quad-dominantlifterstendtodowellintheOlympic-styleshoe,becausetheraisedheelallowsthemtorecruitmorequadricepsandhitdeptheasier.SquatterswhopreferOlympic-styleshoesalsotendtofavorlifterswitharelativelynarrow(shoulder-width)stance.

Olympicshoescanbeontheexpensiveside,withhigh-endmodelssellingforupto$200,althoughadecentpairmaystartataround$80.Theupsideofthehighercostisthattheseshoestendtobedurable,andwilllastaverylongtimewithnormaluse.

Ontheotherendofthespectrumareso-called“minimalist”shoes.Theseshoesaregenerallylightweight,withathinsole,withtheobjectbeingtoletyourfootactasnaturallyaspossible.Theseshoesfavorwiderstancesquatterswhorelymoreontheirhamstrings,glutes,andlowerback.Thelowerheelprofilemakesiteasiertositbackintothesquat,andtheminimalsoleallowsyoutodriveyourkneesoutwithoutriskingyourfootrollingover.

Minimalistshoeshavebecomeextremelypopularinthelastfewyears,withtonsofmodelsavailable.Somecompanieshavegonesofarastomakeshoeswithindividualtoes,whichlookeverybitasgoofyastheysound.

Thepriceisoftenanythingbutminimal,withsomemodelscostingwellover

Thepriceisoftenanythingbutminimal,withsomemodelscostingwelloverof$100.

Fortunately,theperfectminimalistsquatshoemightalreadybeinyourcloset.MoreworldrecordsinthesquathavebeensetinConverseChuckTaylorsthananyothersingleshoeonthemarket.Theirflat,thinsolekeepsyourfeetgrounded,andthecanvashigh-topprovidesadditionalanklesupport.

Bestofall,theyremainmodestinprice,althoughtheyshowtheirwearrelativelyquicklywithregularuse.Mostseriouslifterswillwearthemoutwithin2or3years.

BENCHPRESSSHOES:Atfirstglance,shoesmightseemsomewhatunimportantforthebenchpress,sinceyouarelyingonyourback.Butasyou’lllearninthetechniquessection,thelowerbodyplaysavitalroleinthebenchpress,andtherightshoescanmakeanoticeabledifferencewithmaximalweights.

Somelifterswillbenchinthesameshoestheysquatin,whichmightbeokay,dependingonhowyou’rebuilt.Traditionalsquatshoeswitharaisedheelmightbefineforshorterliftersbecausetheraisedheelcanimproveyourleverageandhelpyougetmorelegdrivewhichwillstabilizeyourupperbody.

Tallerliftersmightpreferaminimalistshoe,whichletsyoudrivehardintothefloorwithlesschanceofbutt-lift.Aminimalistshoewillalsomakeiteasiertodriveyourkneesoutforadditionalsupport,withoutworryingaboutyouranklesrolling.

Someliftersarefinebenchingintraditionalsneakers,butifyoudo,makesureyouuseapairwithafairlyfirmsole,whichwillgiveyouanice,reliabletransferofforcefromyourfeettothefloor.Runningshoeswouldgenerallynotbeoptimalhere.

DEADLIFTSHOES:Almostallseriousdeadlifterspreferaminimalshoebecausethecloseryourfeetaretotheground,thelessdistanceyouwillneedtopull.Additionally,thelackofaheelhelpsyoutoleanbackduringthepull,whichwillimproveyourmechanics.Somelifterswillevengosofarastopullbarefoot,orinspeciallymadeslippers.

ChalkWhileablockofchalkmaynotseemlikeapieceof“gear”perse,itcertainlycountsasoneofthemoreindispensableitemsinyourgymbag.

Whiletheaveragegymgoermightrelyonglovestomaintainasecuregrip,seriousliftersknowthatnothingbeatsanaked,chalked-uphand.Chalkprovidesfrictionbecauseitreducesmoistureonyourhands,andallowstheknurlingofthebar(therough,file-likesurfacewhereyougraspthebar)todigintotheskinofyourhands(itsoundspainful,butit’snot).

Despitetheincreasedcomfort,glovescanactuallyhindergripstrengthbecausetheyinterferewithtactilefeedback;yournervoussystem’sabilitytosensethepressureoftheweightinyourhands.Withtheextralayerofmaterialbetweenyouandtheweight,glovescanalsocauseyoutoloseyourgriponheavyweights.

Plus,themoreseriousliftersinyourgmwillknowyou’rejustapretender.Theonedrawbacktochalkisthatcommercialgymsoftendon’tallowit.

Thereare,however,somelotionsonthemarketthatwilldryonyourhandtoformachalky-likesurface.LiquidChalkandDryHandsaretwoofthem.Whilenotasidealaschalk,botharebetterthangloves.

Wrist/KneeWrapsResemblingthickbandages,wristandkneewrapsaredesignedtostabilizeandassistthewristandkneejointsduringsquattingandpressingmovements.

Whilewrapsareoftensoldandusedasameanstoprotectthewrist,knee,and

Whilewrapsareoftensoldandusedasameanstoprotectthewrist,knee,andsometimeselbowjoints,theirtruefunctionistoallowtheusertohandlemoreweight.Atightwrapactsasaspring,stretchingasthejointisflexed,andreleasingelasticenergyasitextends.Highqualitykneewrapsaresoeffectiveatthisthatmostpowerliftingorganizationsrecognizeseparaterecordsforlifterswhochoosetowearthem.Elbowwrapsaregenerallynotallowedinpowerliftingcompetitions.

Whilekneeandelbowwrapsrelyonjointflexion/extensiontowork,wristwrapsworkbyimmobilizingandstabilizingthewrists,minimizingforcedisplacementandmakingtheweightfeellighterinyourhands.

Fornon-competitivelifters,Ifindwrapstobeunnecessaryinmostinstances.Iffunctionalstrengthandmusclegainiswhatyou’reafter,you’llbebetteroffallowingyourjointstofunctionnaturally.Occasionallywrappingtotryandbreakalongstandingprisfine,butlimityourtraininggeartoyourbeltforthemajorityofthetime.

Andplease,ifyoudochoosetousekneewraps,don’tbeoneofthoseweightroomshowoffsthatuseskneewrapsonaloadedup45-degreelegpress.Eitherusethemonsquats,ordon’tbother.

Elbow/KneeSleevesIfyoudon’twanttheadditionalsupportofawrap,butyoudowantsomemeasureofprotectionaroundtheelbowandkneejoints,kneeandelbowsleevesareagreatalternative.Essentiallyneoprenetubes,sleeveskeepyourkneeandelbowjointswarm,whichcanhelpreducetheriskofinjurywhileofferingminimalsupport.Rehbandsarethemostpopularbrand,butothercompaniessuchasTommyKonoandMetalSportalsohavehighqualityofferings.

WristStrapsNottobeconfusedwithwristwraps,wriststrapsaresmallcanvasstraps,aboutafootlongandaninchwide,withasmallloopononeend.Strapsareusedtoassistyouinholdingontoabarbell,whentheweightiseithertooheavy,ortherepsaretoohighwithagivenweighttoholdontoitfortheentireset.

Strapsareoftenlookedataskindofa“cheat,”buttheydohavetheirapplications.Whileyoushouldholdontotheweightyourselfforyourmainlifts,strapscanbeavaluabletoolonassistancework(mostlybackexercisestopushpastthepointwhereyourgripwouldnormallyfail).

Toputthemon,makeaslipknotbysnakingtheunloopedendthroughthe

Toputthemon,makeaslipknotbysnakingtheunloopedendthroughtheloop,thenputyourwristthroughthehole.Thefreeendofthestrapshouldcrossthespacebetweenyourthumbandforefinger.Next,wrapthestraparoundthebarbell,andgraspthebaroverthestrap.Thepressureoftheweightofthebaragainstyourhandwillkeepthebarsecureinyourhands.

GlovesNo.Whilepopularwiththegeneralfitnessandbodybuildingcrowds,glovesarerarelyusedbyseriousstrengthathletes.Glovesputacushionbetweenyouandthebar,whichcannegativelyaffectyourbody’sabilitytosensetheweightinyourhands(knownasproprioception).Havingabarrierbetweenyourhandsandthebaronthedeadliftcancausethebartoslip.Whatevergearyouchoosetousewhenlifting,makesurethatyouareusing,andnotrelyingonit.Themajorityofyourtraining,withtheexceptionofyourheaviestwork,shouldbeperformedwithnogearatall.Theonlygearthatshouldbeusedthroughouttheentireworkoutwouldbeyourliftingshoesandchalk.

“Afewsmallinvestmentsinsomepropertraininggearcanmakeabigdifferenceintheproductivityofyourtraining.”

WARMINGUP

Aproperwarm-upiscriticaltohoistingheavyweights,butwarmingupincorrectlycouldbejustasdetrimentalasskippingitcompletely.Preparingtoliftheavyweightsmeanswarminguplikealifter,notlikearunner.

OVER-STRETCHINGStretchingbeforetrainingissoingrainedinmostexercisersminds,it’spracticallygospel.However,forstrengthtraining,along,thoroughstretchactuallysendsyournervoussystemthewrongmessage.

Yourbodyreliesonamechanismcalledastretch-reflexinordertohelpthemusclesproduceforce.Initiatedbyastructurecalledthemusclespindle,whichdetectschangesinmusclelength,thestretchreflexisaprotectivemechanismthatcausesamuscletocontractinoppositiontoastretch.Thestretchreflexiscriticaltoinjurypreventionbecauseitpreventsmuscletearsduetoover-stretching.

You’velikelyseenthisprocessfirsthandatyourdoctor’soffice.Whenadoctortapsapatient’skneewiththatlittlerubberhammer,whathe’sreallydoingistestingthepatient’sstretchreflex.Tappingthekneecausesanabruptstretchinthepatellartendon.Inahealthypatient,thebody’snormalresponseistocontractthequadriceps,resultinginthereflexivekickingmotionthatshouldfollow.

Yourbodyusesthissamereflextoassistintheliftingofheavyweights.Forexample,asyoudescendintothebottompositionofasquat,yourhamstringsandglutesarestretchingandbuildingelastictension.Whenyoureachthe“thehole”(thebottomposition)yourmuscles,aidedbythestretchreflex,usethiselasticenergytoinitiatethecontractionwhichliftstheweight.

Thebetteryouareatmaximizingthestretchreflex,thestrongerandmoreexplosiveyouwillbe.

Whilepre-workoutstretchingisusuallyprescribedforinjuryprevention,theresultisoftentheopposite.Musclesprotectthevariousstructures(suchas

tendons,ligaments,bones,anddiscs)byremainingtightandcreatingstability.Ifinjurypreventionisyourgoal,whywouldyoueverwanttohandicapthisprocesswithstretching?

Whilestretchingisgreatforrelaxationandrecoveryafterahardworkout,thoroughstretchingbeforeliftingwillgenerallymakeyoulooseandweak,asopposedtoexplosiveandstrong.

Nowjusttobeclear,stretchingisn’talwaysbad.Stretchingaftertrainingisaneffectivewaytospeedrecoveryandimproverangeofmotion.Evensomepre-workoutstretchingisfineifitistoaddressaspecificmusclegroupthattendstobetootight.

WhenI’mpreparingforaliftingsession,Iwillgetthroughmyfirstfewlightwarm-upsetstoseeifthereisanytightnessIneedtodealwithbeforeprogressing.IfInoticeanypainorrestrictedrangeofmotion,Iwilladdresstheproblem.IfIfeelfine,Ijustproceedwithoutanystretching.

Foramoreappropriatepre-liftingwarm-up,trythefollowingupperandlowerbodycircuits.

“Aproperwarm-upiscriticaltohoistingheavyweights,butwarmingupincorrectlycouldbejustasdetrimentalasskippingitcompletely.”

WARM-UPCIRCUITS

Toprovideyouwithsomefurtherclarityontheimportanceofwarmingup,belowaretwowarm-upcircuitsthatcanbecompletedinlessthan10minutes.Pleasenotethatthesearenotmerelystretchingcircuits;theyaremeanttowarmupyourbodyforyourfullworkout.Thesecircuitsarerecommendedbecausethey:

• “Excite”thenervousandmuscularsystemsresponse

• Increasebloodflow

• Improvementalpreparedness

UPPERBODYCIRCUIT

Sets:1Reps:15Tempo:Continuous,smoothtempo.Expectslightperspirationandelevationinheartrate.

ArmCircles

DESCRIPTION:Begininasittingorstandingposition.Positionyourarmsstraightouttothesides.Startthemovementwithsmallcirclesforwardandprogresstolargecircles.Reversethemovementbackward.

MUSCLESUSED:Focusonusingthechest,shoulders,andarmmusclesduringthismovement.

SpinalWhips

DESCRIPTION:Begininanall-foursposition.Yourhandsshouldbepositionedundertheshouldersandyourkneesshouldbeunderthehips.Archthespineupusingthestomachmuscles,returntoneutralstartingposition,anddropthehipsbackoverthefeet.Returntoneutral,repeatsequence.

MUSCLESUSED:Focusonusingtheabs,lats,andlowerback.

BirdDog

DESCRIPTION:Begininanall-foursposition.Extendtheoppositearmandleg,hold,andreturntostartingposition.Repeatsequenceonsameside.

MUSCLESUSED:Focusonusingtheshoulders,core,andhips.

JumpingJacks

DESCRIPTION:Begininastandingpositionwithyourhandsrelaxedoneitherside.Simultaneouslyraisethearmsouttothesidesandabovethehead,and“kick”bothlegsouttothesides.Returnandrepeatsequence.

MUSCLESUSED:Focusonusingthearms,shoulders,andlegs.

T-Jacks

DESCRIPTION:PerformthesameexecutionasJumpingJack,whilekeepingyourhandsoutinfrontofyou.

MUSCLESUSED:Focusonusingthechest,back,andlegs.

InchWorm

DESCRIPTION:Begininastandardpush-upposition.Walkyourhandsbacktowardsthefeetuntilthebodyisinaverticaltuckposition.Walkthehandsouttothestartingposition.

MUSCLESUSED:Fullbodymovement.

LOWERBODYCIRCUIT

Sets:2Reps:10Tempo:Pausebetweenthefirstandsecondsets.

HipHinging

DESCRIPTION:Whilestanding,beginbyplacingyourhandsonyourhips.Keepingyourbackstraight,hingeatyourwaiststickingyourhipsout.Agoodteachingcueistoimagineabroomstickislyingverticalonyourspine.Keepit

straight.Hingingthehipsisoneofthemostimportantbasicmovements.(Note:Thelastphotosdemonstrateswhatnottodo.)

MUSCLESUSED:Focusonthehipsandhamstrings.

KneelingHipFlexorRock

DESCRIPTION:Begininalungeorsplitstancepositionwithonekneeontheground.Gentlypushthehipsforwardfeelingastretchinthefrontofthehip.Reachamaximumendpointwithoutarchingyourlowerback;pause,andreturntostartingposition.

MUSCLESUSED:Focusonthehipsandlegs.

DropSquat

DESCRIPTION:Positionyourfeetslightlyoutsideyourhips.Dropyourhipsdownasifperformingasquat.Gentlyusetheelbowstopushthekneesout,feelingthestretchinthegroinandhips.Keepthechestupduringthemovement.

MUSCLESUSED:Focusonthehips,groin,andlegs.

ForwardLungeintoLateralLunge

DESCRIPTION:Begininaneutral,standingposition.Performastandardforwardlunge.Returntostartingposition.Performalaterallungetotheside.

MUSCLESUSED:Focusonhipsandlegs.

JumpingJacks

DESCRIPTION:Begininastandingpositionwithyourhandsrelaxedoneitherside.Simultaneouslyraisethearmsouttothesidesandabovethehead,and“kick”bothlegsouttothesides.Returnandrepeatsequence.

MUSCLESUSED:Focusonusingthearms,shoulders,andlegs.

THEEXERCISES

WhenIexplainstrengthprogramming,eithertoathletesorcoaches,Ioftendescribeyourprogramasaroadmaptoyourgoals.Usingthesameanalogy,thinkofyourexercisesasthecar.Ifyouweretotakeacross-countryroadtrip,itwouldn’tmatterhowdetailedyourmapisifyou’redrivingashoddycar.Atsomepoint,you’llbreakdownandnevermakeittoyourdestination.Inourcase,thatbreakdownwouldbeeitheraplateauinyourprogress,oraliteralbreakdownintheformofaninjury.

WhenI’mworkingmyathletes,eitherinatrainingorseminarformat,Itendtospendfarmoretimeonexercisetechniquethananythingelsebecausewithouttheabilitytoperformthecoreliftscorrectly,evenanintelligentlywrittenprogramwillendineitheraplateauoraninjury.

I’vedonemybesttogointodetailwitheachexerciseI’veincludedintheprogrammingforthisbook,butrememberthatnomatterhowexperiencedyoubecome,yourtechniquewillneverbeperfect,andevenworldchampionliftersconstantlystrivetoidentifyandcorrectmistakes.Ifyoudonothaveaccesstoanexperiencedcoachortrainingpartners,Ihighlyrecommendyouperiodicallytakevideoofyourselfonthemainlifts,tomakesurethatyouaren’tdevelopinganybadhabits.

MACHINEEXERCISES

Whileoflimitedusetomostseriousstrengthathletes,resistancemachinescanserveavaluablepurposeforbeginners.Thefixedrangeofmotionofthetypicalresistancemachine,whilenotenoughofastimulusforseriousathletes,doesofferbeginnerstheabilitytosafelygetintotheroutineoftraining,eveniftheylackthetechniquenecessaryforfreeweighttraining.

Machinesarenotgoingtobesomethingyou’llwanttorelyonbeyondthefirstmonthorso,butifyou’veneverweighttrainedbefore,theywillbeauser-friendlywaytogetyourfeetwet.Thetwomostcommontypesofresistancemachinesareplateloadedandselectorized.

Pleasenotethattherearenumerousvariationsofeachmachineonthemarket,sotheequipmentpicturedinthisbookmaynotatfirstglanceresemblethemachinesavailabletoyou.Forthisreason,wehavekeptouradviceastotheiroperationfairlygeneral.Specificoperationinstructionsuniquetoeachmachine(suchasmechanismsforchangingseatorpadsettings)areusuallyexplainedoninstructionpanelsonthemachine.

PLATE-LOADEDMACHINESaremechanicallythesimplerofthetwo.Asthenameimplies,plate-loadedmachinesrequiretheusertoplacetheweightsdirectlyontothecam,justlikewithabarbell.Themainadvantagetoplate-loadedmachinesisthatduetotheirsimplermechanics,theyhaveasmoother,morenaturalfeelthanselectorizedmachines.Themajordisadvantageisthattheusermustpickupandloadtheplatesthemselves,whichcanbealittlemoreofahassle,especiallyonexerciseslikethelegpress,whereyoumightneedtoloadsixormore45-poundplatestogettheresistancehighenough.

SELECTORIZEDMACHINESuseaweightstackattachedtoanintricatepulleyandcamsystemtosupplytheresistance.Thebiggestadvantageofselectorizedmachinesaretheireaseofuse.Typically,alltheuserneedstodoisstickapinintothestackatthedesiredweight.Thiseaseofusemakesselectorizedequipmentsignificantlymorepopularinmostfitnesscentersthanplateloaded.Thebiggestdisadvantagetoselectorizedmachinesisthattheircomplexmechanismscreatemorefriction,andcanaddmoreresistancethanintendedifthemachinesarenotwellcaredfor.Anotherpossibledrawbacktoselectorizedmachinesisthatthecamandpulleysystemutilizedbymostmachinesfeelslesslikefreeweightsthanthesimplerplate-loadedmachines.

Ineithercase,thedrawbacksofmachinesarelargelymitigatedbythefactthatyouwon’tbeusingthemforverylong.However,animportantpointtorememberisthatregardlessofthetypeofmachineyouuse,theweightsyouuseonmachineswillgenerallynottranslatetofreeweights.Soifyoucanhandle200poundsonachestpress,itisnotanindicationthat200poundswillbeanappropriateweightforthebenchpress.Whenit’stimetotransitionfrommachinestofreeweights,youwillneedtoreestablishyourtrainingweights.

ONLYYOUCANPREVENTLEGPRESSABUSEWhenusedproperly,the45-degreelegpressisagreatpieceofequipment.However,thelegpressismisusedallthetime,especiallybyyoungmen(althoughwehaveseensomefemaleculpritsaswell).Thescenariotypicallygoessomethinglikethis:Thelifterstartshislegworkout

withthelegpress.He’llstartataroundtwoorthree45-poundplatespersideandworkuptoeightornine.He’llmostlyusehalfrepsandmayevenwraphiskneesforthetopset.Betweensetshe’llstandaroundlookingintense.Beforethelastsethewillmakesuretogetabigpsychbygrunting,yellingtohimselforatrainingpartner,andbasicallymakingascene.(We’renotevengoingtogetstartedontheguyswho,whenfinished,walkawayfromthelegpressleavingnineplatesoneachside.)Foralltheirtheatrics,theseguysneverseemtohavethelegstomatchtheeffort.

Themainreasonforthisisthatlegpresses(alongwithlegextensionsandlegcurls)donottrainthelegsinamannerthattheyaredesignedtofunction.Ourlowerbodiesaredesignedtopropelourbodiesfromasolidbaseofsupport,not

toliftseparateimplementsthemselves.Legpressingremovesaveryimportantelementfromlowerbodytraining:theback.Thelowerback,hamstrings,glutes,andquadsaredesignedtoworktogether

duringsquatting,jumping,orrunningmovements.Whentrainingforstrengthandfunctionality,thebodyneedstolearnhowtoproperlytransferforcefromthelowerbodytotheupperbody.Ifproperlyused,the45-degreelegpressisagreatpiece.It’sfantasticasasecondarymovementorwhenyouneedtogivethebackabreakfromspinalloading.Ineitherofthosescenarios,modestweightsandfullrepswouldbeinorder.

MACHINELEGPRESSMusclestargeted:Glutes,quadriceps,andhamstrings

Set-UpLegpresstechniquewillvarybasedonyouruseofeithertheselectorizedorplate-loaded45-degreemachine.Ifyouhaveachoice,usetheplate-loadedvarietybecauseitwillallowyoutostartthemovementwithyourlegsextended,andstarttheloftwiththedescent,justlikeyouwouldinasquat.

Mostlegpressesallowyoutoadjustforleglength,eitherwithmultipleheightrackpositionsoranadjustableseat.Thestartingheightonthe45-degreelegpressshouldbewithyourlegsjustshortofcompletelystraight,requiringyoutoonlypushtheweightacoupleofinchestocleartheracks.Ifyoumustuseaselectorizedmodel,settheplatesothatbothyourhipandkneejointsareatabout

a45-degreeangle.Ifyoumustroundyourlowerbacktogetintoposition,setthefootplatformabitfurtherfromtheseatuntilyoucanmaintainaneutrallowerback.

Yourfeetshouldbesetonthecenterofthefootplatform,slightlywiderthanshoulderwidth,withyourtoespointedslightlyout.

Ifusingthe45-degreelegpress,getintothestartpositionbypushingagainstthefootplatformuntilyourlegsarecompletelyextended,thenreleasingthesafetyracks(thehandlesareusuallyonthesidesofthemachine,justbelowyourhips).

TheExerciseForthe45-degreeplate-loadedvariety,lowertheplatformuntilyourhipandkneejointsareatabout45degrees.Keepyourbackinaneutral(straight)positionthroughouttheentirelift.Ifyoufindyourlowerbackroundingatthebottomofthedescent,you’vegonetoofar.Ifyouareonaselectorizedmodel,youwillbestartingtheexercisefromthebottomposition.

Usingonlyyourlegs,pressagainstthefootplatformuntilyourlegsarefullyextended.Keepyourkneestrackingoveryourtoesthroughouttheentirelift,anddonottrytobuckyourhipsoffoftheseat.

Ifusingthe45-degreemodel,re-racktheweightbyholdingthefootplatformatfullextensionwhilereturningthesafetyrackstotheoriginalposition.

Ifusingtheselectorizedmodel,justreturnthefootplatformtothestartpositioninacontrolledmanner.

VariationsYoucanchangethedifficultyofthelegpress,aswellasthetargetedmusclesbychangingyourfootpositionontheplatform.Awider,footforwardstancewillbeeasier,andwillfocusmoreonyourhamstringsandgluteswhileremovingstressfromthekneejoint.Anarrowerstance,withyourfeetfurtherunderyouwillplacemorestressonthequadriceps,butwillalsoplacemorestressontheknees.

HACKSQUATMusclesTargeted:Glutes,quadriceps,andhamstrings

Thehacksquatmachinelooksalittlelikeanupside-down45-degreelegpress.Insteadofpushingaweightedsledupandawayfromyouwithyourlegs,yourfeetremainstationaryonasolidplatformwhilepressingyourbodyalongwiththesledupalongthetracks.Thehacksquatisabitclosertothebarbellsquatnotonlybecauseyourfeetaregrounded,butbecauseyourhipsreachfullextension,whiletheydonotgetmuchpast90degreesonthelegpress.

Set-UpLeanbackontothebackpadofthesledwithyourshouldersagainstthetwoshoulderpads.Placeyourfeetinthemiddleoftheplatform,slightlywiderthan

shoulderpads.Placeyourfeetinthemiddleoftheplatform,slightlywiderthanshoulderwidthapart,withyourtoespointingslightlyout.Youshouldonlyneedtoliftthesledacoupleofinchestoclearthesafetyracks.Mosthacksquatswillhavemultipleheightsonthesafetyracks,soiftheheightisnotcorrect,justpressuponthesled,releasethesafetyracks,andresetthematyourdesiredheight.Onmosthacksquatsthehandlesforthesafetyrackswillbeonthesidesofthemachine,ataboutwaistheight,althoughtheycanalsobeupbytheshoulderpads.

TheExerciseOncethesafetyracksarereleased,youwillbeabletobeginthedescent.Lowerthesledbyflexingyourkneesandhipjoints.Asyoudescend,yourkneesshouldremaininlinewithyourtoesandtrackoutslightly.Yourlowerbackshouldremainneutral,withnoroundingasyouapproachthebottomposition.Assumingyouareabletomaintainaneutralspine,descenduntilyourkneesandhipsareatabouta45-degreeangle.

Onceyou’vereachedthebottomposition,reversedirectionandpressthesledbackuptothestartposition.Resetthesafetyrackstocompletetheset.

VariationsYoucanchangethedifficultyofthehacksquat,aswellasthemusclesbeingtargeted,bychangingyourfootpositionontheplatform.Awider,footforwardstancewillbeeasier,andwillfocusmoreonyourhamstringsandgluteswhileremovingstressfromthekneejoints.Anarrowerstance,withyourfeetfurtherunderyouwillplacemorestressonthequadriceps,butwillalsoplacemorestressontheknees.

CHESTPRESSMACHINEMusclesTargeted:Pectorals,deltoids,andtriceps

Asidefromtheweightloadingmechanism,mostchestpressmachines,eitherselectorizedorplateloaded,havealmostidenticaloperation.Themaindifferencewillbethattheplate-loadedversion’shandleswillusuallymoveindependentlyofeachother,whiletheselectorizedversionwillusuallyhavebothhandlesattachedtothesamecamsothattheymovetogether.

Set-UpMostchestpressmachineswillallowyoutoselecttheseatheight.Somewillalsoallowyoutochangethestartingpointofthehandles.

Adjusttheseatheightsothatthehandlesareinlinewithyourmid-chest,

Adjusttheseatheightsothatthehandlesareinlinewithyourmid-chest,about2inchesbelowyourarmpits.Ifthehandlesthemselvesareadjustable,setthematastartingpointwhereyoufeelaslightstretchatthechest/shoulder,butnotenoughsothatyoufeellikeyouarestrainingtogettheweightmoving.

Somechestpresseswillhaveapedalthatallowsyoutoassisttheinitialpresswithyourfeet.Usethisoptionifyouhaveitbecauseitwillreducetheriskofashoulder/pecstrain,butonlyuseitonthefirstreptogettheweightmovingfromthedeadstopatthestart.

Justbeforestartingtheexercise,tightenyourupperbackmusclesbypullingyourshoulderbladestogetherandholdingthemtherefortheentireset.Thiswillstabilizetheshoulderjointduringtheexercise.

Keepyourfeetfirmlyplantedonthefloorduringtheexercise.Awidestanceworkswelltokeepyoustableduringtheexercise.

TheExerciseMostchestpressesstartthemovementfromthebottomposition(orwhatwouldbethebottomofabenchpress),soyouwillstartwiththeascent.

Pressthehandlesuntilyourarmsarefullyextended.Throughoutthemovement,keepyourupperbackmusclestight,withyourshoulderbladespinnedtogether.Keepingyourupperbacktightwillkeeptheshouldersstableduringthelift,minimizingthechanceofinjuryandincreasingpower.

Yourupperarmsshouldremainatabouta45-degreeanglefromyourtorso.Returnthehandlestothestartingpositioninacontrolledmanner.

VariationsMostchestpressmachineswillallowyoutotakemultiplegrips.Anoverhandedgripwithyourhandsslightlywiderthanshoulderwidthwillplacemorestressonyourpecsandshoulders.Aparallelgrip,withyourpalmsfacingeachotherwillshifttheresistancetoyourtriceps.

LATPULLDOWNMusclesTargeted:Latissimusdorsiandbiceps

Thelatpulldownisastandardmachinewithlittlevariationfrommodeltomodel.Thebasicpulldownmachineisessentiallyacablemachinewithahighpulley,aseat,andapadtoholdyouinplaceduringtheexercise.

Set-UpLeanbackontothebackpadofthesledwithyourshouldersagainstthetwoshoul-Mostpulldownmachineshaveapadovertheseatthatlocksyourlegsintoplaceduringtheexerciseandpreventstheweightsfromactuallyliftingyouoffoftheseat.Ifitisadjustable,you’llwanttostartbysettingittothecorrectheight.Justsitontheseatfacingthemachineandpullthepaddownsothatitcoversyourthighs.Itshouldbesnug,butnottight.

Onceyou’vesetthepadtothecorrectheight,standupandgrabthebaroverhead.Stillholdingthecablehandle,Sitbackdown(theweightwillslowyourdescent)andplaceyourthighsbackunderthepad.Withthecableattachmentstillatarm’slength,pullyourshoulderbladesdownandbackandliftyourchestup.Thisisyourstartposition.

TheExerciseUnlikemostmachinesandallfreeweightexercises,youareactuallyliftingtheweightasthebar/handledescends.Pullthebardown,keepingyourshoulderbladestogetherandliftingyourchestasyoupull.Youcanleanbackslightly,butdon’tleanexcessivelytotrytousemomentumtopulltheweight.Afewdegreesisokay.Whentheweighttouchesyourupperchest,justbelowthecollarbonebegintheascent.

Returnthehandletothestartpositioninasmoothandcontrolledmovement.Attheendoftheset,standupbeforelettinggoofthehandleinordertoavoidslammingtheweightstack.

VariationsYoucanvarythelatpulldowneitherbychangingyourgriponthepulldownbar,orswappingthebarforanotherattachmententirely.Bytakingashoulder-widthunderhandgrip,thebarwillrecruitmoreofyourbiceps,andusuallyallowyoutohandleabitmoreweight.

Youcanalsoswitchthelongbaroutforav-grip,whichwillletyoutakeaclose,parallelgrip.Thisgripalsorecruitsmorebicepsthantheoverhandwidegrip,andwillalsogiveyoumoreofastretchinyourlatissimus.

MACHINEOVERHEADPRESSMusclesTargeted:Deltoid,triceps,andpectorals

Asidefromtheweightloadingmechanism,mostoverheadpressmachines,eitherselectorizedorplateloaded,haveanalmostidenticaloperation.Themaindifferencewillbethattheplate-loadedversion’shandleswillusuallymoveindependentlyofeachother,whiletheselectorizedversionwillusuallyhavebothhandlesattachedtothesamecamsothattheymovetogether.

Set-UpMostoverheadpressmachineswillhaveanadjustableseat.Beforestartingtheexercise,adjusttheseatsothatthehandlesarelevelwiththetopofyourshoulders.Beforepressingthehandlesoverhead,pullyourshoulderbladesdown

shoulders.Beforepressingthehandlesoverhead,pullyourshoulderbladesdownandliftyourchest.

Placeyourfeetflatonthefloorinawidestancesothatyoucanusethemtobraceyourselfduringtheexercise.

TheExercisePressthehandlesoverheadtoarm’slengthandpauseforasecondbeforeloweringthehandlesdowntothestartposition.

VariationsMostoverheadpressmachineswillhavehandlesforeitherwide,overhandgriporapalms-inparallelgrip.

MACHINEROWMusclesTargeted:Latissimusdorsi,biceps,rhomboids,andreardeltoids

Asidefromtheweightloadingmechanism,mostrowmachines,eitherselectorizedorplateloaded,havealmostidenticaloperation.Themaindifferencewillbethattheplate-loadedversion’shandleswillusuallymoveindependentlyofeachother,whiletheselectorizedversionwillusuallyhavebothhandlesattachedtothesamecamsothattheymovetogether.

Set-UpSitonthemachinewithyourchestagainstthesupportpadandyourarms

outstretchedtowardthehandles.Thehandlesshouldbejustfarenoughawaythatyoucantouchthemwithyourfingers,butnotquitethepalmofyourhands.Keepyourchestflushagainstthepad.Ifthehandlesarenotthecorrectdistance,youshouldbeabletoadjusteitherthehandlesorpaduntiltheyare.Yourhandsshouldalsobeaboutevenwithyourmid-chest.Ifnot,youshouldbeabletoadjusttheseatheight.

Togetintothestartposition,reachforwardandgraspthehandles,onehandatatime.Liftyourchestupandpullyourshoulderbladesback.Thisisthestartposition.

TheExerciseAswithmostmachines,thereisnodescentbeforethestartoftheexercise.Keepingyourupperbackandyourchestup,pullthehandlestowardyourchestuntilyourhandsareataboutchestlevel.Afterabriefpause,returnthehandlestoarm’slength.

VariationsMostrowmachineswillhavehandlesforeitherwide,overhandgrip,orapalms-inparallelgrip.Thewideroverhandgripwillfocusmoreonyourupperback,includingreardeltoid/rhomboidarea,whiletheparallelgripwillrecruitmorebiceps.

SMITHMACHINEPUSH-UPMusclesTargeted:Pectorals,triceps,anddeltoids

TheSmithmachinepush-uputilizesthebarbellinafixedpositiontoprovidevariableresistanceinthepush-up.Sincemanybeginnersareunabletoperform10to15push-ups,theSmithmachineallowsyoutochangetheangleontheexercise,subtractingbodyweightuntilyoudevelopthestrengthnecessarytoperformthemfromthefloor.Graspingthebarisalsomorecomfortableformostpeoplethan

placingthehandsonthefloorbecauseitallowsyoutomaintainaneutralwrist.

Set-UpSetthebaranywherefrom1to3feetfromthefloor.Tochangetheheightofthe

Setthebaranywherefrom1to3feetfromthefloor.Tochangetheheightofthebar,liftitupaninchorso,thentwistitsothatthehooksdisengagefromtheframe.Movethebarupordowntoyourdesiredheight,thentwistthebarbacktore-engagethehooks.MostSmithmachineshavepegseveryfourinchesorsotoallowyoutorackthebaratanyheightyouwish.

Thehigheryourackthebar,thelowerthepercentageofyourbodyweightyou’llbeliftingandtheeasierthepush-upwillbe.

Togetintothestartposition,graspthebarwithanoverhandgripandyourhandsslightlywiderthanshoulderwidth.Walkyourfeetbacksothatyouaresupportingyourbodyweightevenlybetweenyourfeetonthefloorandyourhandsonthebar.Whenyourarmsareaboutperpendiculartoyourbodyandyourbodyisstraight,youarereadytogo.

TheExerciseKeepingyourchestupandyourheadneutral,loweryourselftothebarbybendingyourarms.Whenyoureachthebottomposition,thebarshouldtouchyourchestataboutthemid-chestlevel.Ifyoutouchtoolow,youwillneedtowalkyourfeetasteportwobackward.Ifyoutouchtoohigh,walkyourfeetasteportwoforward.

Keepingyourchestupandyourheadneutral,pressyourselfbackuptoarm’slength.

VariationsYoucanperformtheSmithmachinepush-upwithawidergriptofocusmoreonyourchest,orwithanarrowergripwhichwillputmoreemphasisonyourtriceps.IfyoudonothaveaccesstoaSmithmachine,youcanjustplaceastandardbarbellinastandardrackatyourdesiredheightandusethat.Sinceonlygravitywillbeholdingthebarintherack,itwouldbeagoodideatoputatleastone45-poundplateoneachsidetomakethebarabitmorestableintherack.

ASSISTEDPULL-UPMusclesTargeted:Latissimusdorsiandbiceps

Theassistedpull-upmachineisuniqueinthattheweightstackdoesnotprovideresistanceagainstyouasitdoesinothermachines.Instead,theresistanceisusedtoassistyouinperformingbodyweightexercisesthatyouwouldotherwisebeunabletoperform,eitheratallorinthenecessaryreprange.Usuallycombinedwithparallelbarsfordips,assistedpull-up

machinesusuallyconsistofaplatformthatyoueitherstandorkneelon,abarorhandlestopullyourselfupto,andtheweightstackwhichgivesyoutheresistance.Afewyearsago,assistedpull-upmachinesusinganaircompressor/hydraulicsystemwerepopular,andtheycan

stillbefoundinsomeoldergyms,butthesehavelargelybeenphasedoutbythemorecompact,lessexpensiveplate-loadedversion.

Set-UpTheassistedpull-upiseasilythemostdifficultmachinetosetuponthefirsttimeyoutry;however,onceyougetthehangofit,itwon’tbeabigdeal.

Themostimportantfactortorememberabouttheassistedpull-upisthatsincetheweightassistsyou,thehighertheweightyouselectonthestack,theeasiertheexercisewillbe.Inordertogetafeelforthemachinethefirsttimeyouuseit,startwithalotofweightassistance,graduallyloweringtheweightuntilyouareatacomfortable(butsufficientlychallenging)trainingweight.

Mostassisteddipmachineshaveacoupleofstepsleadinguptotheplatform.Steptothehigheststepandgraspthepull-uphandles.

Makesureyouareholdingthehandlestightlybeforetryingtostepontotheplatform!Rememberthattheplatformwillmoveonceyousteponit,soyoumustbepreparedtoholdyourselfupwiththehandles.

Oncethehandlesarefirmlyinhand,carefullystepontotheplatform,allowingittodescendunderyourweight.Astheplatformdrops,youshouldnoticetheweightstackrising,whichmeanstheweightwillassistyouonthewaybackup.Whenyouaresupportingallofyourbodyweightbetweenthehandlesandtheplatform,youwillbereadytobegintheexercise.

TheExerciseWithyourheadandchestup,pullyourselfuptowardthehandlesuntilyourchinisaboutlevelwithyourhands.Pausebrieflyandloweryourselfbackdowntothebottomposition,stillkeepingafirmgriponthehandles.

Inordertogetoff,it’susuallyeasiertostepbackontothestepatthetopofyourlastrepetition.

VariationsMostrowmachineswillhavehandlesforawidegrip,overhandgrip,orapalms-inparallelgrip.Thewideroverhandgripwillfocusmoreonyourupperback,includingreardeltoid/rhomboidarea,whiletheparallelgripwillrecruitmorebiceps.

biceps.

SMITHMACHINEOVERHEADPRESSMusclesTargeted:Deltoidsandtriceps

TheSmithmachineisamultipurposemachinethatcanbefoundinmostweightroomsandfitnesscenters.Relativelysimpleindesign,theSmithmachineisessentiallyafixedbarbellthatmovesupanddownonatrack,usuallycounter-weightedsothattheemptybarweighslessthanastandard45-poundbarbell.Toaddresistance,youwillslidestandardplatesonandofftheoutersleeveofthebar,justlikeyouwouldaregularbarbell.TheSmithmachineisacommonmachineinmostfitnessfacilities

becauseofitsversatility.Youcandoalmostanyexerciseonitthat

requiresastraightupanddownbarpath.Whilestillinferiortofreeweightsforseriousstrengthtraining(duetothedecreaseinneuromuscularstimuluscommontomostmachines)itcanbeausefultoolforbeginnersandcertainassistanceexercisesformoreadvancedlifters.

Set-UpTheoverheadpresscanbeperformedeithersittingorstanding,howevermostSmithmachinesarenottallenoughforastandingoverheadpress.Irecommendusinganadjustablebenchsetatthehighestincline,howeverifyoudonothaveaccesstoone,youcanalsositupstraightonaflatbench.

ToeasethestressonyourshouldersIrecommendstartingwiththebaratarm’slength,ratherthanshoulderheight.It’smucheasieronyourmusculaturetostarttheliftwiththedescent,asopposedtogrindingoutofadeadstopatthebottomposition.Forthesakeofease,makesureyouadjustthebarheightbeforeloadingitwithweights.

Tochangetheheightofthebar,aswellasrackandunrackit,liftitupaninchorso,thentwistitsothatthehooksdisengagefromtheframe.Movethebarupordowntoyourdesiredheight,thentwistthebarbacktore-engagethehooks.MostSmithmachineshavepegseveryfourinchesorsotoallowyoutorackthebaratanyheightyouwish.

Onceyouhaveyourbenchandbarheightsetup,loadthedesiredweightontothebarandsitonthebench,underthebar.Thebarshouldnotbedirectlyoverhead,butslightlytothefrontsothatwhenyoulowerit,itwilljustclearyourface.

Beforeunrackingtheweight,getsetbygraspingthebarwithyourhandsjustwiderthanshoulderwidth.Liftyourheadandchinup,andpullyourshoulderbladesdownandbacktostabilizeyourshouldergirdle.Ifusinganinclinebench,keepyourupperbackincontactwiththebenchthroughouttheentireset.

Unracktheweightbypressingupandtwistingthebarjustenoughtoreleasethehooks.

TheExerciseLowertheweighttojustbelowthechin.Throughoutthedescent,keepyourelbowsdirectlyunderthebar.

Oncethebardipsbelowyourchin,pressitbackuptoarm’slength.Uponcompletionoftheset,twistthebartoengagethehooksandre-rackit.

SMITHMACHINEINVERTEDROWMusclesTargeted:Latissimus,reardeltoids,andbiceps

SimilartotheSmithmachinepush-up,theinvertedrowusesthefixedbarbellasmeanstosupportyourbodyweightatvariousheights.Theinvertedrowissomewhatofacrossbetweenthepull-upand

thebarbellrow.Likethepull-up,youareusingyourownbodyweightforresistance.However,theactualplaneofmotionisclosertothebarbellrow,becauseyouarepullingthebartowardyourchest.Theinvertedrowcanbeusedasitsownexercise,orasawaytotransitionintofullpull-ups.

Set-UpMostpeoplewillsetthebaranotchortwohigherforinvertedrowsthanthey

MostpeoplewillsetthebaranotchortwohigherforinvertedrowsthantheywillforSmithmachinepush-ups.Graspthebarwithyourhandsalittlewiderthanshoulderwidthapart.Holdingontothebartightlyenoughtosupportyourweight,walkyourfeetforwarduntilyourarmsarestraightandthebarisoveryourmidchest.

Beforestartingthelift,pullyourshoulderbladestogetherandliftyourchinandchest.

TheExerciseKeepingyourshoulderbladespulledtogetherandyourchinup,pullyourselfuptowardthebar.Thebarshouldtouchyourtorsoatthemiddleofyourchest(aninchortwobelowyourarmpits).Ifthebartouchesmuchhigherthanthis,walkyourfeetbackafewsteps.Ifittouchestoolow,walkforwardafewsteps.

BACKEXTENSIONMACHINEMusclesTargeted:Glutes,lowerback,andhamstrings

Unlikemostofthemachinesonthislist,thelower-backmachineisusuallyselectorized,andrarelyhasaplate-loadedcounterpart.

Set-UpSitonthemachinewithyourbackagainstthepad.Onmostmachines,thepadshouldbeacrossyourupperback.Theremayalsobeaseatbelttokeepyourhipsfrombuckingupduringtheexercise.Atthestartposition,yourhipsshouldbeatabouta45-degreeangleandyourspineshouldbeneutral(straight).Crossyourarmsinfrontofyouandliftyourelbowstocueyourselftokeepyourchestup.Therewillusuallybeasmallplatformtoputyourfeeton.

TheExerciseKeepingyourchestup,pushbackonthepaduntilyourhipsarefullyextended.Donottrytoextendpast180degrees.Pausebrieflyandreturntothestartposition

MAINLIFTS

OnceyouarethroughwiththeIntroductoryCycle,whichprimarilyfocusesonmachines,youwillbeginthetransitiontoafree-weightbasedprogram.Whilemachineexercisescanserveapurposethroughoutyourliftingcareer,mostexpertsonstrengthtrainingagreethatafree-weightbasedprogramwillultimatelyproducebetterresults,inlesstime.

However,thetrade-offforthisincreasedefficacyisthatfreeweightsrequiremoreattentiontotechniquethanmachinesdo.Payattentiontotheexercisedescriptions,andifyouhaveanydoubtyouareperforminganexercisecorrectly,eitherpluginasimilarexerciseasasubstitute,orfindsomeonequalifiedtotakealookatyourform.

Intoday’sageofsmart-phonesandtablets,takeadvantageofyourdevice’scamera,andrecordyourselfperformingamainliftperiodicallytomakesureyouaredoingitcorrectly.

BeginningwiththeIntermediateCycle,thesemainliftswillserveasthefoundationofyourprogramming.

SQUATTheFoundationofStrengthTrainingItallstartswiththesquat—quitesimply,thekingofthelowerbodylifts.Whileitistruethatsomepeoplehavegottenstrongwithoutsquatting,manymorehavegottenstrongbyrelyingonthesquatanditsvariations.Unfortunately,thesquatisaliftthatiscommonlyperformedincorrectly.Evenmanyexperiencedtrainersdonotteachthesquatproperly.Byperformingthesquatcorrectlyyouwillnotonlyimprovethestrengthofyourlegs,butalsoyourback,hips,glutes,andabdominals.

Oneofthemostcommonmistakesmadewhilesquattingisallowingthekneestomoveforwardoverthetoes.Thisactionnotonlyincreasesstressonthekneejoints,butalsopreventsactivationofthehipsandbackmuscles.

Acorrectsquatissimilartosittingdowninachairbutwithoutactuallysettlingonit.Manypeoplefindithardtosquatwithoutliftingtheirheelsoffthefloor.

onit.Manypeoplefindithardtosquatwithoutliftingtheirheelsoffthefloor.Thiscanfrequentlybecorrectedbyslightlyliftingyourbigtoes.Othermistakesincludelookingdownandallowingthekneestotrackinward.Keeptheeyeslookingstraightaheadbygivingthemafocuspointandkeepthekneesinlinewith(butnotdriftinginfrontof)thetoes.

FindingParallelOfallthemistakesmadeduringthemanyvariationsofthesquat,themostcommonissquatting“high.”Bythis,Imeanstoppingbeforeyouhavereachedparallel.Breakingparallelisdefinedasthecreaseofthehipdippingbelowthetopoftheknee.Manytrainersavoidteachingthefullsquatforfearofkneeinjury,butwithsomesimplecorrectionsthefullsquatisperfectlysafe.Thefullsquatisanaturalpositionforthehumanknee.

Theproblemisthatduetosedentarylifestyle,manyadultslackthehipflexibilitynecessarytoreachafullsquatposition.Byimprovingflexibility,mostpeopleshouldbecapableofsquattingcorrectly.Inouropinionhighsquattingismoredangerousbecauseitallowsyoutouseheavierweightsthanyoushouldbeusing,anditdoesnotrecruitthemusclesandjointsthroughtheirfullrangeofmotion.

TOPADORNOTTOPAD?Manygymshavefoamtubesthatfitoverthebartomakesquattingmorecomfortable.Sincepowerracksinmostgymsareusedbythegeneralpopulationforcurlingratherthansquatting,youcantypicallyfindthesepadsonSmithmachinebars.Whilemanyliftersfeelthepadmakestheexercisemorecomfortable,thereisacosttothiscomfort.Puttinganythingbetweenyouandthebarlimitstactilefeedbackfromthebarandincreasesthelikelihoodthatthebarwillrolloff,especiallyinanunsecuredfoamtube.Byrelyingonyourupperbackmusclestocarrythebar,youwilllearntofindthe“sweetspot,”wherethebarfeelsmostcomfortableandsecure.Thisismuchsaferthanthefalsesenseofcomfortthepadprovides.Also,keepinmindthatthepadforcesyoutocarrythebarhigher,makingyourtorsoalongerleverarmandmakingitmoredifficulttomaintainaneutralspinethroughoutthesquat.

BARBELLSQUATMusclesTargeted:Glutes,Lowerback,Hamstrings,andQuadriceps

There’sareasonthatthestandardbarbellsquatisthefoundationofjustabouteveryseriousstrengthprogram.It’sbecauseitjustmaybe

thesinglemosteffectiveexerciseforgainingmuscularsizeandstrength.WhileInormallyshyawayfromreferringtoanexerciseasthe“best”atanything,thesquatjustmightbetheexception.Ifyoupolledmoststrengthcoachesandaskedthemwhichexercisetheywouldchooseiftheycouldonlyuseone,thebarbellsquatwouldprobablycomeoutontop.Despitetheaffinitymosttrainingexpertsholdforthesquat,the

exerciseremainsbothunderusedand/orcorruptedbythegeneralfitnesscrowd.Ontherareoccasionyouseesomeonesquattingintheaveragefitnesscenter,it’susuallywithterribletechnique,eliminatingmost(ifnotall)ofthebenefitsfromthisexercise.Infact,forevery100commercialgymmembersI’veseenperformthesquat,fewerthan10gotitevenclosetocorrect.Commonmistakesinclude(butarecertainlynotlimitedto):

• Failingtosquattothecorrectdepth

• Upperorlowerbackroundingout

• Kneescollapsinginwardorexcessivelyforward

• Heelsliftingoffthefloor

Set-UpOneofthemostcommonerrorsIseeinthesquatoccursbeforetheliftevenstarts.Settingupisacriticalskillthat,duetoeitherover-psychingorcarelessness,mostbeginnersrushthrough.Astrong,steadyset-upsetsuptherestoftheliftbecauseitcuesyoutostarttheliftproperly.

HandPositionThefirststepinunrackingthebaristosetyourhands.Theclosertocenteryoucankeepyourhandsonthebarbell,themorestabletheshelfyoucancreatewithyourupperback.Lotsoflifters,however,opttokeeptheirhandswidertolessenthestresstotheirshoulders.Mostwilldobestwiththeirhandssomewherebetweenhavingthepinkieandthepointerfingeronthelineonastandardpowerbar,althoughverylargepeoplemayneedtogowider.You’llneedtoexperimenttofindwhatismostcomfortableforyouth.

FootPositionBeforeevenplacingthebaracrossyourshoulders,Irecommendsettingyourfeetwhereyou’llwantthemfortheunrack.Aneasywaytodothisistoplaceyourchestagainstthecenterofthebarwithyourfeetslightlyforward,sothatthebarisoverthecenterofyourfeet.Yourstancewillbecloserfortheunrackthanitwillbeforthesquatitself,sosetthematabout12inchesapart.

Settingyourfeettoowidecanresultinaside-to-sidemotionduringwalkoutwhichwillcausetheplatestobumpagainsttherack.Settingyourfeetbeforeyouplacethebaronyourbackhelpsyoutobesurethatthebarwillbecenteredonyourback,becauseyoucanseewhereyourfeetareinrelationtothemiddleofthebar.

BarPositionNext,keepingyourfeetwheretheyare,setthebaracrossyourupperback.Donotrestthebaracrossyourneck!Instead,pullyourshoulderbladestogether,creatinga“shelf”forthebartoreston.Ifyousetthebartoohigh,youwillplacetoomuchpressureonthecervicalvertebraewhichwillmakeyoumorelikelytoroundoutyourupperback.Ifyousetthebartoolow,you’lllikelywindupfloppingoveratthebottomofthesquattokeepitfromslippingoffofyourback.

Yourelbowsshouldbepointedatadownwardangleandremainthereforthedurationofthelift.

Averycommonnovicemistakeistopointtheelbowsbackwardduringthesquat.Notonlyisthisbadfortheshoulders,butitalsocreatesapoorfoundationforthebartorestonandmakesiteasierforyoutoroundoutinthebottomofthesquat.Havingtheelbowspointingstraightbackusuallyresultsfromholdingthebartoolowacrossyourback.

TheUnrackTakeadeepbreathintoyourbelly,andholditasyouunracktheweight.Liftthebaroutbypushingyourhipsforwardandarchingitout.Youshouldbeperformingtheunrackprimarilywithyourhips,andusingminimalkneeflexion/extensiontomovetheweight.Unrackingthebarwithyourkneeswillcueyoutosquatintoyourknees,ratherthanyourbigger,strongerhips.Pauseforamomenttoallowtheweighttosettleonyourback.

Donotstepbackuntilyouaretotallystableundertheweight.

TheWalkOutOnceyou’vestabilizedundertheweight,beginyourwalkout.Whenyou’rewalkingbackwardwithaheavybarbellonyourback,efficiencyisthenameofthegame.Anyunnecessarymovementiswastedenergythatyoucouldhavesavedforthesquatitself.

Anefficientwalkoutshouldonlyrequirethreesteps.1. Keepastraightback2. Movebackandouttotheside3. Moveouttotheotherside,leavingyourstanceatafewincheswiderthan

shoulderwidth.

TheDescentOnceyou’vestabilizedafterthewalkout,takeanotherdeepbreathintoyourbelly,andbeginyourdescent.

Startthedescentbyarchingyourbackandpushingyourhipsback,asifyouwereabouttositinachair.Irecommendbreakingthehipsslowlyanddeliberatelyatfirst,inordertobesureyouaresquattingintoyourhips.Ialsopreferaslowinitialbreakbecauseitisextremelydifficulttocorrectanymistakesoncethedescenthasstarted.

Breakingthehipsquicklycaneasilythrowyouoffbalance.Afteryou’vedescendedafewinches,youcanpickupalittlespeedinordertoconserveenergyandgainsomereboundoutofthebottomposition.Whileyouwillneedtorelaxyourhipssomewhatinordertodescend,yourtorsoshouldremaintightandridged.Looseninguponthedescentcancauseyoutoroundoverwhenyoutrytoreverseyourdirection.

Keepyourchestupanddriveyourgazeslightlyaboveeyelevelfortheentiredescent.

TheAscentWhenyouknowyou’vehitdepth(eitherbyfeel,orbyatrainingpartner’scall),reversetheprocesstostandup.Keepyourheadandchestup,driveyourbellyout,andpushyourhipsforwardasyoustandup.Youshouldbeholdingyourbreathforeachentirerepetition,takingabreathbetweenrepswhenyouare

standingupstraight.Whenyougaincontrolovertheweightatthetop,takeanotherdeepbreath

andbeginyournextdescent.Uponcompletionoftheset,takeanothermomenttosettle,andwalkbackinto

BOXSQUATMusclesTargeted:Glutes,lowerback,hamstrings,andquadriceps

Theboxsquatisanexcellenttoolforbothlearningthetraditionalsquatandstrengtheningthenecessarymusclesinasimilarrecruitmentpattern.Countlesselitepowerliftershaveusedthebox

squattoperfecttheirsquattechniquebecausewhenproperlyexecuted,theboxsquatallowsyoutoexaggeratethetechnicalcuesusedinthetraditionalsquat.Inadditiontothebarbellandrack,youwillneedasturdyplatform

tositon.Plyometricboxes,orspeciallybuiltboxsquatplatforms,arebest,buthomemadewoodboxestoppedwithmatswillalsoworkwell.Thereasonboxsquatsaresoeffectiveisthatthesittingmotionisessentiallyanexaggeratedsquat.Anotheradvantagetothisexerciseisthatyouwillhitthedesireddeptheverytime.

Set-UpPlacetheboxorplatformabouttwofeetbehindthesquatrackandsetupexactlyasyouwouldforatypicalbarbellsquat.Theboxshouldbesetataheightthatputsyouatslightlybelowparallelwhenseatedonit.Therestoftheset-upshouldmimictheset-upofthetraditionalbarbellsquat.Theonlydifferenceisthatyouwillsetyourfeetabouttwoincheswider.Whenyoufinishyourwalkout,youshouldbeinyoursquatstancewithyourheelsinlinewiththefrontofthebox.

Aswiththefreesquat,abeltisnotabsolutelynecessary,butitwillenableyoutohandleheavierweights.

TheDescentWhenmostnovicelifterstrytoexecutetheboxsquatforthefirsttime,itlookslikelittlemorethanafreesquatwiththeirbutttouchingaboxatthebottom.However,atrueboxsquatmeansthatyouwillactuallysitbackontotheboxlikeachair.

Starttheboxsquatbypushingyourhipsback,yourkneesout,andyourheadback,justlikeyouwouldstartafreesquat.Insteadofdeceleratingatthebottombyyourselfhowever,continuesittingbackuntilyouareactuallyseatedonthebox.Theideaistositfurtherbackthanyouwouldbeabletowithouttheboxbeingthere.

Thesittingmotionshiftstheloadfromyourquadricepstoyourhamstringsandglutes.Onceyouareonthebox,trytorelaxyourhipswhilestillkeepingyourmidsectiontight.Followingabriefpause(justlongenoughtostopcompletely),beginyourascent.

Whilemostlifter’skneeswillshiftforwardslightlyatthebottomofa

traditionalsquat,youshouldbeabletoboxsquatwithnoforwardmotionatall,minimizingstressonthekneejoints.Someexperiencedpowerlifterscanevenboxsquatwiththekneesshiftingslightlyback,reallymaximizingthehamstring/glute/lower-backrecruitment.

TheAscentTobegintheascent,pushyourheadbackhard,driveyourkneesout,andimaginejumpingashighasyoucanfromthatstance.Agoodcuetorememberistotrytospreadthefloorwithyourfeetwhileyoudriveyourkneesout.Imaginestandingonawrinkledrug,andtryingtostretchoutthewrinklesasyousquat.Keepyourheadandchestup,justlikeyouwouldinatraditionalsquat.

Duetothemotionsofsittingbackandspreadingthefloor,theboxsquattendstoworkbestinaminimalChuckTaylor–typeshoe.Evenifyoufreesquatintraditionalsquatshoes,IwouldrecommendsquattinginChucks.

Boxsquatscanbeperformedwithchains,anchoredbands,orreversebands.

VariationsAlmostallvariationsofthesquatcanalsobeperformedonthebox,includingthedumbbellsquat,frontsquat,andZerchersquat.Inallcases,theideaistositfurtherbackthanyouwouldnormallybeableto,withthegoalbeingtorecruitmoreposteriorchainmusculature,andtobuildstrengthoutofthebottomposition.

DUMBBELLSQUATSMusclesTargeted:Glutes,lowerback,hamstrings,andquadriceps

Insteadofabarbell,youcanalsoholddumbbellsatyoursideslikesuitcases.Thedumbbellsquatisaneasierliftformostpeopletoperformbecausethedumbbellpositionlowersyourcenterofgravity

andallowsforsomearmmovementintheeventyoufindyourselfoffbalance.

Set-UpSelecttheappropriatedumbbellsandplacethemonabenchinfrontofyouaboutshoulderwidthapart.Makesureyouhaveafewfeetofspacebehindthebench.Whenyou’rereadytobegin,graspadumbbellineachhandandholdthematyoursideswithstraightarms.Takeacoupleofstepsbackandtakeaslightlywiderthanshoulder-widthstance.Yourarmsshouldnotbendatallduringtheexercise.Infact,themorerelaxedyoucankeepyourarms,thebetter.

TheDescentStartthedescentbyarchingyourbackandpushingyourhipsback,asifyouwereabouttositinachair.Irecommendbreakingthehipsslowlyanddeliberatelyatfirst,inordertobesureyouaresquattingintoyourhips.Ialsopreferaslowinitialbreakbecauseitisextremelydifficulttocorrectanymistakesoncethedescenthasstarted.

Breakingthehipsquicklycaneasilythrowyouoffbalance.Afteryou’vedescendedafewinches,youcanpickupalittlespeedinordertoconserveenergyandgainsomereboundoutofthebottomposition.Whileyouwillneedtorelaxyourhipssomewhatinordertodescend,yourtorsoshouldremaintightandridged.Looseninguponthedescentcancauseyoutoroundoverwhenyoutrytoreverseyourdirection.

Keepyourchestupanddriveyourgazeslightlyaboveeyelevelfortheentiredescent.

TheAscentWhenyouknowyou’vehitdepth,reversetheprocesstostandup.Keepyourheadandchestup,driveyourbellyout,andpushyourhipsforwardasyoustandup.Youshouldbeholdingyourbreathforeachentirerepetition,takingabreathbetweenrepswhenyouarestandingupstraight.

Whenyoucompletetheset,walkbacktowardthebenchandplacethedumbbellsbackonit.

FRONTSQUATMusclesTargeted:Glutes,lowerback,hamstrings,andquadriceps

Foramorechallengingversionofthesquat,youcanperformafrontsquat,whichrequiresyoutoholdthebarbellacrossthefrontofyour

shouldersandyourfingertips(calledtherackposition).Thefrontsquatischallengingbecauseitrequiresamoreuprighttorsoposition,andwillplacemoreemphasisonthequadriceps.

Set-UpPlacethebarbellintherackataboutthesameheightyouwouldforthetraditionalbarbellsquat.Placeyourhandsthebarslightlywiderthanshoulderwidth.Insteadofgraspingthebartightlyasyouwouldwiththetraditionalsquat,keepyourhandsopen.Pointyourelbowsforwardandkeepthemashighasyoucan.Thebarbellshouldberestingonthefrontofyourshouldersandinyourfingersatthesecondknuckle.

Pressthebaroutoftherackusingyourlegsandwalkthebarout.Yourstanceshouldgenerallybealittlebitmorenarrowthanitwouldbeinthetraditionalsquatbecauseyouwillneedmorekneeflexiontosquatallthewaydown.

TheDescentKeepingyourchestupandyourheadneutral,loweryourselftothebarbybendingBecauseofthebarposition,youwillnotbeabletopushyourhipsbackasmuchasyouwouldbeabletointhetraditionalsquat.Inordertokeepthebarintherackpositionyouwillneedtomaintainamoreuprighttorsoposition.However,despitethedifferenttorsoposition,youwillstillbreakparallelinthefrontsquat.Takeabigbreathintoyourbellyimmediatelybeforebeginningyourdescent,andholditfortheentirerepetition.

TheAscentWhenyouknowyou’vehitdepth,reversetheprocesstostandup.Keepyourheadandchestup,driveyourbellyout,andpushyourhipsforwardasyoustandup.Youshouldbeholdingyourbreathforeachentirerepetition,takingabreathbetweenrepswhenyouarestandingupstraight.

ZERCHERSQUATMusclesTargeted::Glutes,lowerback,hamstrings,quadriceps,andupperback

StillanotherversionofthesquatistheZerchersquat.Thisisaratherodd-lookingsquatvariationthatyourarelyseeperformedintypicalcommercialfitnesscenters,althoughit’saneffectivewaytobuildastrongback.Whiletechnicallyasquat,it’sbeenusedbypowerlifters

foryearsasawaytobuildthedeadliftbecauseofthedemanditplacesonthemiddleandlowerback.

Set-UpForthistechnique,you’llsettherackataboutbelly-heightandunrackthebarholdingitinthecrooksofyourarms.Todisplacetheweightonyourelbowjoints,Irecommendwrappingthebarbellinatowel,orusingoneofthosesquatpadscommoninmanycommercialgyms(thisincidentallyistheonlytimeIrecommendthepad).

Onceyourarmsareinplace,standupwiththeweightandwalkitoutoftherack,justasyouwouldthetraditionalbarbellsquat.TheZerchersquatworksbestwithawide-to-moderatestance.Atminimum,placeyourfeetjustoutsideshoulderwidth.

TheDescentOnceyou’vestabilizedafterthewalkout,takeanotherdeepbreathintoyourbelly,andbeginyourdescent.Despitetheunconventionalbarposition,theactualsquattechniqueisalmostidenticaltothetraditionalsquat.Startthedescentbyarchingyourbackandpushingyourhipsback,asifyouwereabouttositinachair.Irecommendbreakingthehipsslowlyanddeliberatelyatfirst,inordertobesureyouaresquattingintoyourhips.Ialsopreferaslowinitialbreakbecauseitisextremelydifficulttocorrectanymistakesoncethedescenthasstarted.

Breakingthehipsquicklycaneasilythrowyouoffbalance.Afteryou’vedescendedafewinches,youcanpickupalittlespeedinordertoconserveenergyandgainsomereboundoutofthebottomposition.Whileyouwillneedtorelaxyourhipssomewhatinordertodescend,yourtorsoshouldremaintightandrigid.Looseninguponthedescentcancauseyoutoroundoverwhenyoutrytoreverseyourdirection.

Keepyourchestupanddriveyourgazeslightlyaboveeyelevelfortheentiredescent.

TheAscentAsfarastechnique,trytopullexactlyasyouwouldforatraditionaldeadlift.Duetotheawkwardstartingposition,it’seasytogetbentoveratthestart.Keepdrivingyourheadbackandtrytoleanbackagainsttheweight.

drivingyourheadbackandtrytoleanbackagainsttheweight.

CONVENTIONALDEADLIFTMusclesTargeted:Glutes,lowerback,hamstrings,andupperback

Theconventionaldeadliftisregardedbymanyliftersasthetruesttestofstrength,andwithgoodreason.Thedeadliftingeneralpresentsachallengethattheotherpowerliftsdonot,inthatyoumuststarttheliftfromadeadstopatthebottom.Bycontrast,thesquatandbenchpressallowyoutolowertheweightfirst,buildingelasticenergyasthemusclesstretch.

Incidentally,thisiswherethedeadliftgetsitsname.Youmuststarttheliftfromadeadstop.

Set-UpFortheconventionaldeadlift,theset-upseemssimple.Justwalkuptothebarandtakeyourgrip.Butthereisabitmoretoitthanthatifyouwanttoliftthemostpossibleweight.Yourset-upwillvarydependingonhowyouarebuilt.

Tostart,yourshinsshouldbeabout2to4inchesfromthebaratthestartofthepull,sothatyourshoulderjointisnotinfrontofthebaratthestartofthepull.Ifyouhavealargemidsection,you’llwanttostartfromaboutthe4-inchrange.Smallerwastedlifterswillusuallybemostefficientcloserto2inchesfromthebar.Thefurtherthebartracksfromyourbody,thetoughertheliftwillgenerallybe.

Largerlifterswhomighthavetroublegettingintothispositioncanstartwiththebarfurtheroutandthenrollthebartowardthem,“catching”itintheproperpositionastheystartthepull.Thismethodtakessomepracticetolearn,butitcanbeveryeffective.

Theidealgripwidthwillusuallyputyourhandsdirectlyunderyourshoulders.Iftheyaretoowide,youwillbeatamechanicaldisadvantagebecauseyouwillhavetopullalongerdistance.Iftheyaretoonarrow,yourhandswilldragagainstyourlegsduringthelift,whichcancausethemtoopen.Biggerliftershowever,mayhavenochoicebuttosettheirhandswiderinordertoavoidtheirhandscatchingontheirbigmidsections.

Themostpopulargripbyfaristheover-undergrip.Thismeansthatonehandtakesanoverhandgripwhiletheothertakesanunderhandgrip.Thishandpositionisstrongerthanadoubleoverhandgripbecauseitallowsyoutotorquethebarintoyourownhandsasyoupull.Justmakesurethatyouareplacingyourhandsonthebarcorrectly.Thepinkyonyourunderhandsideshouldbeinthesameplace(relativetothelinesonthebar)asthepointerfingerontheoverhandside.

SomelifterspreferahookgripasusedbyOlympiclifters.Thehookgriplookslikeadoubleoverhandgripexceptthatyouaregraspingthebarwithyourthumbsbetweenthebarandyourfingers.Althoughuncomfortable,thisgripcanbeadvantageousbecauseyourupperbodyismorealignedandyouarereducingtheriskofabicepstear,whichtheunderhandgripleavesyoumoresusceptibleto.

to.Asstatedonthepreviouspage,unlikethesquatandthebenchpress,which

haveaneccentric(lowering)phase,followedbyaconcentric(lifting)phase,thedeadlifthasonlyaliftingphase.Whilethismakesforasimplerlift,youdomissoutontheelasticenergythattheloweringphaseprovides.Withtherightset-uphowever,youcancreateasimilareffect.

Beforestartingthelift,allowyourhipstoremainhigh.Whenyouarereadytopull,startbyactuallypullingyourhipsdownagainstthebar.Thiswillcreatetensionaswellasapre-stretchinyourposteriorchainandwillgiveyouasmoothtransitionfromadeadstopintothelift.Ifyouarewearingabelt,takethisopportunitytotakeadeepbreathandpushyourabdominalmusclesagainstthebelt.

Youwillbereadytopullwhenyourhipsaredown,yourlowerbackisarched,yourheadisup,andyourshouldersareslightlybehindthebar.

ThePullOnceyouhavepulledyourselfintoposition,youhaveaverysmallwindowofopportunitytobeginthepullbeforeyoulosethestretchreflex(onlyasecondor

opportunitytobeginthepullbeforeyoulosethestretchreflex(onlyasecondorso).Besurenottolosethetensionyoubuiltupwhenyouinitiallypulledyourselfdown.Nothingmakesmecringemorethanwatchinganovicedeadlifterviolentlysnappingtheslackoutoftheirarmswhilestartingadeadlift.Thetransitionfrompullingyourselfdowntopullingthebaroffthefloorshouldbeseamless.

Keepyourheadupforthedurationofthepull.Muchlikethesquat,ithelpstofindahighfocuspointtostareatduringthelift.Asyoupull,youwanttokeepthebarasclosetoyouaspossible.Thefurtherfromyourbodyitgets,thepooreryourleveragewillbe.Almostallcompetitivelifterswillapplybabypowdertotheirlegssothatthebarcanslideuptheirthighswithminimaldrag.

Oncethebarclearstheknees,leanbackasmuchasyoucan.Theweightwillcounterbalanceyou.Yourhipsandkneesshouldlockoutataboutthesametime.Overleaningatthetopcancauseyourkneestounlockandplaceunnecessarystressonyourback.

Asyoulocktheweightout,it’sagoodideatostartlettingoutsomeair,butnotenoughsothatyouloseallyourtightness.Thiswillhelppreventyoufrompassingoutfromthepressure.

Onceatthetopofthelift,letyourairout.Ifyouaregoingtoperformmultiplereps,youcantakeanotherdeepbreathatthetop,andholditthroughthenextrep.Otherwise,justputthebarbackdowninacontrolledmanner.Don’tdropthebar.It’sinconsiderateofothergympatrons,anddependingontheequipmentbeingused,candamagetheweights,bar,orfloor.

SUMODEADLIFTMusclesTargeted:Glutes,lowerback,hamstrings,quadriceps,andupperback

Thesumodeadliftisavariationofthedeadlift,oftenusedinpowerliftingcompetitionsbylifterswhofavoritovertheconventionaldeadlift.Thesumodeadliftisadeadliftperformedwith

awidestanceandwiththehandsgrippingthebarbetweenthelegs.Incontrasttotheconventionaldeadlift,whichreliesprimarilyon

backstrength,thesumodeadliftplacestheemphasisonthehips,allowingyoutomaintainamoreuprightposture,essentiallyturningtheliftintoasquat.Withtheexceptionofthestance,themajorityofthecuesforthesumodeadliftandconventionaldeadliftareexactlythesame.Powerlifterswhofavorthesumodeadliftovertheconventional

stancetendtobestockier,withstrongerhipsandlegsrelativetotheirbacks.Forthepurposesofgeneralstrengthtraining,alternatingfromtheconventionaldeadlifttothesumodeadliftallowsyoutoaddressweaknessesthatmaynotbeaddressedsufficientlybyusingoneortheother.

Set-UpThesumodeadliftgetsitsnamefromthewidestanceused,whichmimicsthestancetakenbysumowrestlerswhilepreparingforamatch.Yoursumostancewilllookmuchlikeyoursquatstance,althoughittendstobealittlewider,withyourtoespointedoutalittlefurther.

Theactualwidthofyourstancewillvary,butinmostcases,youdonotwantyourheelstobemuchwiderthanyourkneesatthestartingposition.Whileasuper-widestancewillminimizethedistanceyouneedtopull,itcanalsodisengageyourhipflexorsandgiveyoustabilityissuesatthetopofthepull.

Gripthebaratshoulderwidth,exactlywhereyouwouldgripthebarinaconventionaldeadlift.

Startthemovementbytakingadeepbreathandpullingyourselfdowntothebar,justlikeyouwouldwiththeconventionalpull.Pushyourkneesoutmuchlikeyouwouldwiththesquat.Ifyouarewearingaliftingbelt,pushyourbellyintothebeltandarchyourlowerback.

ThePullFollowthesamecuesasyouwouldforaconventionalpull.Findahighfocuspointandkeepyourheadupuntiltheweightislocked.Keepyourweightonyourheels,andleanbackasyoupull.Donotoveremphasizetheleanatthetop.Onceyouareinastandingposition,theliftiscomplete.

Exhaleatthetop,andeitherputthebardown(ifyouareonlyperformingonelift)ortakeanotherdeepbreathandreturnthebartothestartingpositionbeforebeginningthenextrepetition.

DEFICITDEADLIFTSMusclesTargeted:Glutes,lowerback,hamstrings,andupperback

Sincethereisnoloweringphasetothedeadlift,youmusthaveenoughbackstrengthtoovercomethestaticinertiaatthebeginning

ofthelift.Bottomendstrengthiscrucialtoabigpull.Ifyoufindyourselfmissingdeadliftsrightoffthefloor,youprobablyhaveweaklowerbackmuscles.Thedeficitdeadliftworksyourbackhardbyrequiringyoutobegintheliftatalowerpointthanyouwouldincompetition.

Set-UpTosetupforadeficitdeadlift,you’llneedsomekindoflowplatform,anywherebetween1and4inches.Mostlifterswilluserubbermatsalthoughinapinch,anaerobicsstepwillwork.Setupthematsdirectlyunderthebarsothatwhenyoustepontoit,yourfeetarejustbelowthebarbell.Yourshinsshouldbeataboutthesamedistancefromthebarastheywouldbefortheregularconventionalpull.

TheAscentAsfarastechnique,trytopullexactlyasyouwouldforatraditionaldeadlift.Duetotheawkwardstartingposition,it’seasytogetbentoveratthestart.Keepdrivingyourheadbackandtrytoleanbackagainsttheweight.

VariationsIfyoudon’thaveanythingthatwillworkasaplatform,youcangetthesameeffectbyloadingthebarwitheither25-or35-poundplatesandpullfromthefloor.Whileitispossibletododeficitdeadliftswithasumostance,Iwouldn’tusemorethananinch-highplatform.Deficitsumopullscanreallyeatupyourhips.

PINPULLSMusclesTargeted:Glutes,lowerback,hamstrings,andquadriceps

Sometimesalifterwillhaveastrongdeadliftoffthefloor,butwillloseittowardthetop.Thismaybeduetoweakglutes,oraninabilitytotransitionthestressfromtheirbacktotheirglutes/hamstringsat

themidpointofthelift.Thisiswherepinpullscomein.Muchlikerackpressesinthebenchpress,pinpullsallowyouto

workthedeadliftinalimitedrangeofmotion,allowingyoutofocusondifferentpointsofthemovementandgetyournervoussystemusedtoholdingheavierloads.

Set-UpSetthepinsintherackattheheightyouwanttopullfrom.Ifyoufeelyouneedtoworkthetransitionpointinthelift,setthepinsataboutkneeheightorbelow.Ifyouwanttosimplyoverloadthetopofthelift,setthemabovetheknee.Highpinpullsarehardonthehands,soyoumightwanttouseasetofwriststraps.Thegoalofthismovementistooverloadtheback,notthehands.

Setyourselfupwithyourshoulderjointsslightlybehindthebarandarchyourbackbeforebeginningthepull.

TheAscentThinkofthepinpullasabighipthrust.Driveyourheadbackandleanbackrightfromthebeginning.Generally,ifyoucanbreakthebaroffthepins,it’samatterofholdingyourpositiontomakethelift.

VariationsOnepopularvariationofthepinpullistheblockpull.Ratherthansettingthebaruponthepins,youwouldlacetheactualplatesonmatsorblocks.Thebiggestdifferencebetweenthepinpullandtheblockpullisthatyoucanrollthebar,makingitmoresimilartoapullfromthefloor.

GOODMORNINGSMusclesTargeted:Glutes,lowerback,andhamstrings

Thegoodmorningisanold-schoolbackexercise,whichispopularwithseriousliftersbuthardlyanyoneelse.Thisexerciselookslikeacrossbetweenasquatandabow.Goodmorningshavelargelyfallenoutoffavorwiththeaveragegymgoerbecauseofconcernsforthe

lowerback.Whenperformedcorrectly,theyareabrutallyeffectivetoolforstrengtheningandthickeningthelowerback,hamstrings,andglutes.Goodmorningsareaparticularlyeffectivetoolforbringingupa

laggingdeadliftbecausetheyloadthesamemuscles,withoutbeingastaxingtothenervoussystem.

Set-UpTheset-upforthegoodmorningisidenticaltothesquat.Theonlydifferenceisthatyourstancewillgenerallybecloser,ataboutshoulderwidthapart.

TheDescentToinitiatethedescent,pushyourhipsbackjustasyouwouldforthesquat.Ratherthanbendingtheknees,continuepushingthehipsbackandtiltyourupperbodyforwardinabowingmotion.

Yourlegsshouldbestraight,butwithsoftknees.Ifyourhamstringflexibilityislacking,youmightneedtobendyourkneesabitmore.Whenyourupperbodyisaboutparallelwiththefloor,it’stimetoreversedirectionandcomebackup.

TheAscentOnceyou’vehitthebottomofthemovement,Pushyourheadbackasyouwouldinthesquatandpushyourhipsforward.

BENCHPRESSMusclesTargeted:Pectorals,deltoids,andtriceps

Thebenchpressisbyfarthemostwellknownofthepowerliftsamongcasualfitnesspeopleandnonlifters.Evenpeoplewhohaveneverseenabenchpressperformedhaveprobablyheardthephrase“Howmuchyabench?”atonetimeoranother.Thebenchpressiseasilythesinglemostpopularliftamong

Thebenchpressiseasilythesinglemostpopularliftamongbodybuilders,eventhoughmostliftersperformitincorrectly.Themostglaringmistakemadewiththebenchpress(andit’smadebythevastmajorityofgymgoers)iswithregardtoelbowposition.Mostexercisersaretaughttoperformtheliftwiththeirelbowsout

ata90-degreeanglefromthebody,withthegoalbeingtobuildthepectoralmuscles.However,theproblemisthatthispositionplacestheshouldersinarelativelyunstableposition,which,whencombinedwithheavyweights,increasestheriskofshoulderorpectoralinjuries.Propowerlifterswhopracticallyliveanddiebytheirbenchpress

understandthis,andbenchwiththeirelbowsclosertothebody.Whilethistechniquediffersfromwhatiscommonlytaught,it’sactuallyamuchmorenaturalmovement.Asanexample,imagineyourselftryingtopushaheavydooropen.Withouteverbeingtaught,youwouldbefarmorelikelytokeepyourelbowsclosetoyourtorsothanyouwouldbetoflarethemout.Acorrectbenchpresstakesadvantageofthismorenatural,

strongerposition.

Set-UpAsuccessfulbenchpressstartsbeforethebariseveninyourhands.Inordertostabilizeaheavyweightfromalyingposition,youmustbeabletoremainastightaspossibleonthebench.Onceyouareproperlysetup,astrongmanshouldhavedifficultypushingyouoffthebench.

Thereareacoupleofwaystoactuallygetonthebench.Someliftersprefertosettheirlowerbodyfirstfromasittingposition,thenarchbackintoalyingposition.Otherswillliedownfirst,thensimultaneouslylocktheirupperbodyandlowerbodyintoposition.Eithermethodworks,sotrythemboth,butbelowisanoverviewofwhatyou’relookingforinaproperset-up.

LegsKeepingyourchestupandyourheadneutral,loweryourselftothebarbybendingMostcasualliftersvastlyunderestimatetheimportanceofthelegsinthebenchpress.It’snotuncommontoseeliftersinbodybuildinggymsevenbenchingwiththeirfeetoffthefloor.Othersshiftorevenkicktheirfeetspasticallyastheweightbecomesdifficult,whichasyoumightimagine,doesn’t

help.Forastrong,stablefoundation,setyourfeetwide,withyourfeetdirectlyunderyourknees.Throughoutthelift,maintainstabilitybydrivingyourkneesout,asyouwouldinasquat.Drivingyourkneesoutservesadualpurposeoftighteningupyourlowerbody,whilepreventingyoufromliftingyourbuttoffthebench.

LowerBackAreallycommontechniqueforthebenchpressistokeepyourbackflatonthebench,withsomeinstructorsgoingsofarastotaketheirclientsfeetoffthefloorandplacethemflatonthebench.

Despitewhatmanytrainersstillsay,however,benchingwithanarchinyourlowerbackisnotonlysafe,butit’sperfectlynatural.Ifyoulookatapictureofthehumanspinefromtheside,you’llnoticeadistinctcurvatureatthelumbarvertebrae.Thisisthenaturalshapeofthespineandthereisnobenefitintryingtoeliminateit.

Youcanseeforyourselfbystandingwithyourbackagainstawall.Evenwhenstandingupstraightwithaneutral(notarched)back,you’llnoticeaspacebetweenyourlowerbackandthewallfromaboutyourmid-upper-backtoyourbuttocks.

Inpowerliftingcompetitions,athleteswillactuallyemphasizetheirarch,inordertocutdownthedistancefromchestleveltoarm’slength,creatingamoreefficientlift.

UpperBackWhenmostcasualliftersmissaweightinthebenchpress,it’sbecausetheydidnotkeeptheirupperbacklockedinthroughoutthelift.Youcanusuallytellwhenalifteristryingtobenchwithalooseupperbackbecausetheywillhavetroublegettingtheweightmovingofftheirchest,andthebarbellwilloftenpitchtooneside.

Lockinginyourbackproperlystartsevenbeforetheunrack.Topracticethis,lieonthebenchwithyourarmsstraightupasifyouareholdingabarbell.Nowsqueezeyourshoulderbladestogetherasifyouareactuallytryingtogripthebenchwiththem.Combinedwiththecorrectlegposition,itshouldbeverydifficulttomovefromthebenchwhenyoudiginandtightenup.

BellyMuchlikewiththesquat,keepingafulltightbellywillstabilizeyouduringthelift.Alooseweightliftingbeltcanbeagreatteachingtoolforthis,butunlessyouareveryseriousaboutincreasingyourbenchpressnumbers,abeltisnotreallynecessaryforthebenchpress.

Personally,becauseIamsmallcomparedtotheweightsI’musing(I’veofficiallybenchedtripledmybodyweightandroutinelyhandlethatintraining),IneedallthesupportIcangetanduseatight,stiffbelt.

GripAsfarasgripwidth,thesweetsportforthebenchpresswillbesomewherebetweenpinkyandmiddlefingeronthering,althoughsomebencherswithverystrongtricepscanuseanarrowergrip.Amaximum-widthgrip(pointerfingeronthering)willbeverywideformostlifters,andcanputtheshouldersandpectoralsatriskforinjury.

Someliftersprefertograspthebarwiththeirthumbsarounditbecausetheyfeelitissafer.Otherswilluseafalsegrip(nothumb)becauseitallowsthemtomaintainamorenaturalstroke.Usewhicheveryoufeelmorecomfortablewith.

TheUnrackWhilemostlifterstakeacasual,evenrushedapproachtotheunrack,it’sactuallyacriticalstepinperformingthebenchpressproperly.

Someliftersprefertogetsetonthebenchbeforetheytouchthebar.Others,myselfincluded,actuallyusethebarforleverageduringtheset-up,withtheirupperbacksdeepintothepad.Tousethebarbelltoaidyourset-up,liedownonthebench,takeyourgrip,thenpullyourselfuptothebar,makingsuretopinchyourshoulderbladestogethertightly.Keepthempinchedtogetherwhileyoucarefullyloweryourselfontothebench.

Byfarthemostcommonmistakewhenunrackingthebaristolosetightnessintheupperback(thatis,assumingitwastightenoughtobeginwith).Whenyoureachforthebar,makesuretokeepyourshoulderbladestogetherandavoidallowingyourelbowstoflareout.Youshouldalsobecloseenoughtotheuprightstoreachnomorethanafewinchespastwhereyouwillultimatelystarttheliftfrom.

Whenyoutakethebaroutoftherack,eitherbyyourselforwiththeaidofahandoff,youshouldnotneedtoliftthebarmorethananinchorsotogetitout.Agoodhandoffwillinvolvemuchmorelateralthanup-and-downmovement.Iroutinelytellmytrainingpartnerstohandthebar“out”tomeratherthan“upandout.”Thisiswhythebestbenchesaremadewithashallowliponthej-hook.Beforeyoulowerthebar,yourelbowsmustbelocked.

Whenyoufinallyhavethebaratarm’slength,you’llneedtoresetyourshouldersonemoretime.Todothis,trytopullthebarasfardownasyoucanwhilekeepingyourelbowslocked.I’vefoundthattakingadeepbreathatthispointhelpsmesetmyshoulders.Otherswillholdtheirbreathfromthehandofftothecompletionofthelift.Ineithercase,youshouldholdyourbreathfromthestartofthelifttothefinish.

TheDescentAnothercommonmistakeinthebenchpressistolowerthebarwiththeelbowsperpendiculartothebody.Becauseofthestructureoftheshoulders,thispositionputsyouatanincreasedriskforpectoral/shoulderinjuryandalsolimitstheamountofweightyouwillultimatelybeabletolift.

Instead,lowerthebarwhilekeepingyourelbowsatabouta45-degreeanglefromyourbody.Sinceyoumustalwayskeepthebaroveryourelbows,thiswillalsomeanthatthebarwilltouchyourchestatthebottomofyoursternumratherthanthemiddle.

Benchingwithtuckedelbowsrequiresthick,stronglatsbecauseyouwillphysicallybemashingyourupperarmsagainstthemforsupportduringthedescent.Thisiswhygreatbenchers,almostwithoutexception,havelarge,thickbacks.

Tomaintainupper-backtightnessduringthelift,trytopushyourchestuptowardthebar.Whenthebartouchesyourchest,youcaneithertouch-and-go,orcometoabriefpausebeforepressingtheweightbackupintolockout.Incompetitivepowerlifting,apauseisrequired,althoughforgeneralstrengthtrainingpurposes,eitherisfine.Ifyoufindyourselffailingatthebottomofthelift,thepausedbenchisgreatforbuildingpoweroutofthebottomofthelift.

Ifyouchoosetotouch-and-go,makesureyouarenotbouncingthebaroffyourchest.

TheAscentInitiatetheliftbypressingtheweightbackuptoarm’slength.Inordertoremaintightonthebench,drivehardwithyourlegsthroughouttheentirelift.Togetthelegdriveyouneedwithoutliftingyourbuttoffthebench,driveyourkneesoutlikeyouwouldinthesquat.

Agreatcueforkeepingyourupperbacktightistothinkaboutdrivingyourbackintothebenchagainsttheweight,ratherthanpressingtheweightup.Abouthalfwayintothepress,openyourelbowsabittoputyouinabetterpositiontolocktheweightout.

Holdthebaratarm’slengthforabriefpause,thenresetyourupperbackonthebenchbeforebeginningyournextrep.

VariationsThebenchpresscanalsobeperformedoneitheraninclineordeclinebench.Onaninclinebench,youwilltouchthebarhigheronyourchest,justabovethenippleline.Onadeclinebench,youwilltouchthebarlower,ataboutthesolarplexus(justabovetheabdominals).Sincechangingtheangleatwhichyou’repressingwillaffecttheleverageofthelift,youwillneedtorecordseparatepersonalrecordsforeachvariation.

CLOSEGRIPBENCHPRESSMusclesTargeted:Pectorals,deltoids,andtriceps

Whilethebenchpressisagreatmovementforbuildingseriousupperbodystrength,theliftcanadmittedlybetoughontheshoulders.Thebestwaytominimizeshoulderandpectoralstressinthebench

isbybenchingwithaclosegrip.Infact,manybenchpresssuperstarswilldolittlewidegriprawbenching,iftheydoitatall.

Set-UpSettinguptheclosegripbenchpressisexactlylikesettingupforanyotherbenchpress,theexception,ofcourse,beingthegripwidth.Sincetheclosegripcreatesalongerbenchstroke,youwillprobablyraisetheuprightsonthebenchsoyoucanunracktheweightcomfortably.

Iconsideraclosegriptobeanythinginbetweenthelinesonastandardpowerbar;however,theclosestmostlifterswillbeabletogoisplacingthepointerfingerontheborderbetweenthecenterknurlingandthesmooth.Anycloserandyourtorsowillactuallyforceyourelbowsout,negatingthefavorablepositiontheclosegripissupposedtogiveyourshoulders.

TheUnrackUnrackingthebarisactuallyeasierinaclosegripbenchpressthanitisinawidegripbenchpress.Thisisbecauseyoudonothavetofightashardtokeepyourelbowsinposition(tuckedandnotflaredout).Assoonasthebarisoveryourchest,pullyourshoulderbladesbackhardbeforebreakingyourelbows.

TheDescentUnlikewiththewidergripbenchpress,youshouldnothavetoworktoohardtopullyourelbowsin.Theyshouldnaturallytrackthatway.Ifyouarekeepingyourelbowsinwiththebaroveryourelbows,thebarshouldtouchrightonthelowerchest/upperabareafairlyeffortlessly.Generallywhenalifterhastroubletuckingtheirelbowscorrectly,it’sduetoyearsofpracticingpoorbenchtechnique,anditmaytakeafewweeks,orevenmonths,toreallycorrect.

TheAscentAclosegripbenchpresstendstotravelinastraighterlinethanatypicalbenchpress,whichmayhaveabitofanarcingmotionfromyourchesttowardtherackbecauseyouwillnotbeflaringyourelbows,justpressstraightuptolockout.

VariationsClosegripbenchpressesworkgreatasamaxeffortlift,orasanassistancemovement.Theclosegripbenchpresscanalsobeperformedoneitheranincline

ordeclinebench.Sincechangingtheangleatwhichyou’repressingwillaffecttheleverageofthelift,youwillneedtorecordseparatepersonalrecordsforeachvariation.

BOARDPRESSMusclesTargeted:Pectorals,deltoids,andtriceps

Whenyoufirststarttakingyourliftingseriously,youshouldn’tworryaboutspecificmovementsasmuchasgettingstrongeroverall.Asyoubecomemoreintunewithyourownstrengthsandweaknesses,however,you’llmostlikelystarttoseeconsistentstickingpointsinthebench.Astickingpointisapointintheliftwherethebarstalls,causing

Astickingpointisapointintheliftwherethebarstalls,causingyoutomissthelift.Astickingpointcaneitherbetechnicalorphysiological(andsometimesmental).Whateverthereason,theboardpressisaneffectivetoolforstrengtheningtheseweakpoints.Theboardpressisperformedbylayinganywherefromonetofive

stackedboardsonyourchestwhilebenching(althoughmostrecreationallifterswon’teverneedmorethantwo).Insteadoftouchingyourchest,yousettletheweightontheboardbeforepressingitbackup.Theboardpressdiffersfromatraditionalbenchpressintwoimportantrespects:

• Muchliketheboxsquat,youknowexactlyhowfarthebaristravelingoneachrep,makingtheprocessofaddressingastickingpointsimple

• Theboardallowsyoutomomentarilytaketheloadoffyourmusculature,requiringyoutostartfromadeadstop,improvingyourexplosivestrengthfromwhateverpointintheliftyou’retryingtoimprove

Set-UpSetupfortheboardpressexactlyasyouwouldfortherawbenchpresswiththeadditionoftheboard.Whileinapinch,youcanholdtheboardtoyourchestwithabandorbungeecord,butthebestoptionistohaveatrainingpartnerholditfirmlytoyourchest.

TheUnrackSameasarawbenchpress.

TheDescentMostmistakesintheboardpresscomewhenthebaractuallytouchestheboard.Youshouldnotbounceortouch-and-gofromtheboard.Instead,allowtheweighttosettleontheboardbeforepressingitbackuptolockout.Thiswillbuildyourabilitytostrainthroughyourstickingpoint.Whileyoushouldbeallowingtheboardtotakesomeoftheweight,donotrelaxyourtorso.Staytightonthebench.

TheAscentWhenthebarhasstoppedcompletely,pressitbackuptolockout.Becausethebarwillbeatafullstop,pressitbackupasexplosivelyaspossible.

VariationsYoucanuseawide,medium,orclosegrip.Makesureyourecordseparatepersonalrecordsforeachgripaswellaseachboard.

PINPRESSMusclesTargeted:Pectorals,deltoids,andtriceps

Thepinpressisanothermethodtoworkspecificstickingpointsinthebenchpress.Thepinpressdiffersfromtheboardpressinthatyouarestartingthemovementfromthebottom,inatruedeadstop.Toexecutethepinpress,setthepinsintheracktoanywhere

withinthetophalfofyourbenchrangeofmotionandlaythebaroverthem.LiedownundertheweightandpressthebartherestofthewaytothetopThepinpressisatoughmovement,designedtobuildgrinding

strengthandgetyouusedtoheavierweights.Sinceyou’repressingfromacompletelydeloadedstate,thiscanbeaveryhardmovementonyourjoints,especiallyyourshoulders.Idonotrecommenddoingpinpressesanylowerthanhalfwayintoyourstroke.Personally,I’vealwaysdonethemfortop-endlockoutworkonly.Thismovementisforheavyweightsonly.Thereisnopointinever

goingbelowfiverepswithit.

Set-UpUnlikemostotherformsofbenching,youdonotneedtounracktheweightbeforebeginningthelift.Infact,theunrackisthelift.Insteadofsettingupwiththebaroveryourforeheadasifyouareabouttotakeahandoff,setyourselfupsothatthebariswhereitwouldberelativetoyourbodyjustbeforeyoulockitout.

Beforepressingitoffthepins,makesureyourshoulderbladesarelockedtogetherandyourbodyisastightonthebenchaspossible.Ifyoudonotnailtheinitialpress,youwillrarelybeabletorecoverandfinishthelift.

TheAscentPresstheweightup,pressingashardasyoucan.

VariationsYoucanperformthepinpresswitheitheracloseortraditionalbenchpressgrip,andtakeadvantageofvariousrackheights.Thehighertherackheight,themoreyouwillbefocusingontriceps/lockoutstrengthandthemoreweightyouwillbeabletohandle.

FLOORPRESSMusclesTargeted:Pectorals,deltoids,andtriceps

Thefloorpressisanodd-lookingmovementtomostcasualgymgoersbecauseit’sbasicallyabenchpresswithoutthebench.Insteadofbeingperformedonabench,thefloorpressisperformedlyingonyourback,onthefloorwitharacksetaboutafootandahalffrom

thefloor.Thefloorpresshelpsbuildbrutepressingstrengthbecauseit

eliminatesthelowerbodyfromthelift,thusdoingawaywithstronglegdriveandextremearching.It’salsovaluableasanotherpartialrepbenchmovementbecausemostlifters’elbowswillsettleonthefloorbeforethebarreachestheirtorso.

Set-UpSettingupafloorpressactuallyfeelskindofstrange,especiallyifyou’vebeenworkinghardtolearnproperbenchform.Atfirstyouwon’tknowwhattodowithyourfeet.Youmayfindyourselfkickingandjockeyingtofindacomfortableposition.Yourupperbodyshouldbesetjustlikeitwouldbeforanyotherbenchpress,withyourshoulderbladessqueezedtogetherasifyouaretryingtogripthefloorwiththem.

TheUnrackIfyou’regettingahandofffromatrainingpartner,makesurethepartnerknowswhatheorsheisdoingwhenhandingofftoyou.Thebarwillbemuchlowerforherorhimthanwithatraditionalbenchpress.Thefirstinstinctmaybetopullthebartoohigh,whichcanscrewupyourset-up.

TheDescentLowerthebarinexactlythesamepathyouwoulduseforatraditionalrawbenchpress,includingtryingtopushyourchestandbellyuptothebar.Controlyourspeedonthewaydownsothatyourtricepssettleonthefloorinsteadofploppingdowntoit.Hittingthefloortoohardcaninjureyourelbowsandwristsorcauseyoutodumpthebar.Neverbounceyourelbowsoffthefloor.Instead,allowyourupperarmstosettlejustenoughtolosemomentumbeforepressingtheweightbackup.

TheAscentFromthebottompositionofthefloorpress,driveyourheadbackandpressthebarfromthebottomjustasyouwouldforastandardbenchpress.

VariationsThefloorpresscanbeperformedwithdumbbellsforrepetitionwork,aswellaswithabarbellforheavy/maxefforttraining.Ifyou’recarefulwiththeloweringphase,youcanevenusethefloorpressforspeedwork.Thefatbarworksparticularlywellonthefloorpressbecausethegreatersurfaceareareducesthestressonyourwrists.

OVERHEADPRESSESMusclesTargeted:Deltoidsandtriceps

Shoulderstrengthisacriticalcomponentofupperbodypower,andnoexercisebuildsshoulderstrengthquiteliketheoverheadpress.Ifperformedwhilestanding,overheadpresseswillalsohelpstrengthenyourentirebodyasaunit,becauseyoumustrelyonyourlowerbody

totransferenergyfromthefloortothebar.

Set-UpYoucanstarttheliftfromeitherthebottomorthetop.Startingatthetopiseasier,becauseyouhavetheeccentricportionofthelifttobuildelasticenergy.Generallythestandingoverheadpresswillbestartedfromthebottomandwalkedoutoftheracklikeafrontsquat.

Aseatedpressstartsatthetop,withtheliftertakingtheweightfromtherackslikeabenchpress.Ifyouareperformingtheoverheadpresswhileseated,makesurethattherackisnottoofarbehindyou,whichcouldputtoomuchstressonyourshoulders.Ahandoffispreferable.

Youcantakeeitherathumbs-aroundorthumblessgrip.Ipreferthethumblessgripbecauseitmakesiteasierformetokeepmyelbowsinclosetomybodyandreducesthestressonmyshoulders.

Fortheseatedshoulderpress,youcaneitherleanbackonanuprightbenchorperformtheexerciseunsupported.Leaningbackwillallowyoutousemoreweight,whilegoingatitunsupportedwilldomoretostrengthenyourmidsection.

Onceyouhavetheweightoverhead,liftyourheadandchestanddepressandretractyourshoulderbladestolockyourselfin.

TheDescentLowertheweightinacontrolledmannerwhilekeepingyourelbowstuckedsomewhat,ratherthanflaredout.Whilethisexercisecanbeperformedbehindtheneck,fewliftershavetheshoulderflexibilityforthis.Ialwaysrecommendloweringinfrontofyourhead,tojustbelow.

TheAscentWhenthebardescendsbelowthechin,reversethedirectionandpressstraightuptolockout.

VariationsYoucanperformshoulderpresseswithvaryingdegreesofincline,aswellasspecialbars(suchasafatbar)anddumbbells.

specialbars(suchasafatbar)anddumbbells.

ASSISTANCEEXERCISESUnlikespecialexercises,whichareintendedtostimulateyournervoussystem,assistanceexercisesaredesignedtostrengthenanddevelopyourmusculature.

Whenusedinconjunctionwitheitherspecialorcompetitivelifts,assistanceexercisesareusedtomorethoroughlytrainrelevantmusclesaswellasbringuplaggingones.

Withtheexceptionofextraorfeederworkouts,assistanceexercisesshouldgenerallybeperformedafterspecialorcompetitiveliftsbecauseyoushouldbefreshwhenattemptingmaximalornearmaximallifts.

Whilespecialexercisescanoftenbeusedforassistanceexercises,assistanceexercisesarerarelyacceptableasspecialexercises.Thereasonforthisisthattheyareoftennotsafetoperformmaximallyandoftendonothaveamovementpatternthatissimilarenoughtothecompetitivelifts.

BACKEXTENSIONSMusclesTargeted:Hamstrings,glutes,andlowerback

Thebackextensioncanbefoundinalmostanycommercialgym.Althoughthemorecomfortable45-degreemodelsaremorepopular,theolderstyle90-degreeonesareharder,andinmyopinion,moreeffective.Youcanuseaglute-hambenchfortheseaswell.

Set-UpClimbingontoabackextensionbenchforthefirsttimecanbealittlescarybecausethereisnothingsupportingyourupperbody,andyoumightgetthesensationthatyouwillfalloff.Aslongasyourfeetaresecurelyanchored,youareperfectlysafe.Startbyplacingyourfeetonthefootplatewhilesupportingyourweightwithyourhandsoneitherthepad,orsidehandles.Yourfeetshouldbeslightlycloserthanshoulderwidth,andthepadshouldbefirmlyagainstthebackofyourlegs,justabovetheheels.Makesurethatthepadextendstojustbelowthecreaseofyourhip,soyouhavefullrangeofmotion.Ifitisnot,getoffandadjustthethighpadheight.

TheExerciseKeepingyourlegsstraight,bendoveratthehipsuntilyourhipsareatabouta45-degreeangle,thenreversedirectionuntilyourbackandtorsoarestraight.

VariationsYoucanincreasedifficultybyholdingaweighttoyourchestordrapingananchoredbandorchainaroundyourneck.

GLUTE-HAMRAISESMusclesTargeted:Hamstrings,glutes,lowerback,andcalves

Totheaveragegympatron,glute-hamraiseslooknearlyindistinguishablefromabackextension,withthemaindifferencebeingarounded,ratherthanflat,pad.Ifyoudohappentospotonein

acommercialgym,youaremorelikelytoseemembersdoingsit-upsonitthananactualglute-hamraise.

Set-UpTogetintoposition,Placeyourfeetflatagainsttheplate,withtheroundpadagainstyourquadriceps.Therewillusuallybehandlesoneithersideoftheroundthighpadtoholdyourselfupwith.Thestartpositionmaybeuncomfortableatfirstbutmostliftersgetusedtoit.

TheExerciseThefirstphaseoftheexerciselooksjustlikeastandardbackextension.However,ratherthanstoppingwhenyourbackisstraight,continuethemovementbybendingatthekneeandpullingyourselfupwiththestrengthofyourhamstrings.

Thisexerciseisremarkablyeffectivebecauseunlikethebackextensionorhamstringcurl,theglute-hamraiseworksthehamstringsatboththehipandkneejoints.

Thecombinationofhipextensionandkneeflexionmakesthisexerciseveryeffective,andverydifficult.Manygymsdonotevenhaveaglute-hamraisemachinebecausethememberswouldnotknowhowtouseit.

VariationsTomaketheglute-hameasier,youcanpropthefrontofthemachineuponaplatformorblock.Tomakeitharder,propthebackup.Youcanalsoincreasedifficultybyholdingaweighttoyourchest.

STRAIGHTLEGDEADLIFTSMusclesTargeted:Hamstrings,glutes,andlowerback

Thestraightlegdeadliftisexactlywhatitsoundslike:adeadliftwithminimalknee-bend.

Set-UpThestartingpositionisalotlikethatofaconventionaldeadlift,withthe

Thestartingpositionisalotlikethatofaconventionaldeadlift,withthedifferencebeingthatyouwouldkeepyourhipshigh,andyourkneesonlyslightlybent.Althoughyoucanstartthefirstrepetitionfromthefloor,Igenerallyrecommendstartingoutofarack,toreducetheriskofahamstringpull.Setthebarintherackataboutmid-thighheight.Takeashoulderwidthgripandliftthebaroutoftherackbypushingyourhipsforward.Takeacoupleofstepsbackandtakeanarrowstance(feetabout8to12inchesapart).

TheExerciseLowertheweightbypushingyourhipsbackandusingabowingmotion.Yourbackshouldremainneutralandyourkneesshouldbeslightlybent.Youcaneithertouchtheweighttothefloorbeforestandingbackup,orletitsettlemomentarilylikeaconventionaldeadlift.Thedeadstopissuperiorforgainingstrength,whilethetouch-and-goversionisusedprimarilyforgainingmusclemass.Lifttheweightbystandingupandpushingyourhipsforward.Avoidallowingyourbacktoround,andkeepyourspineneutralthroughouttheset.

VariationsThestraightlegdeadliftcanbeperformedwitheitherabarbellordumbbells.Straightlegdeadliftscanalsobeperformedstandingonmats,orasapartialmovementoutoftherack.

CABLEPULL-THROUGHSMusclesTargeted:Hamstrings,glutes,andlowerback

Thecablepull-throughisanodd-lookingcableexercise,althoughit’sveryeffectiveatbuildingposteriorchainstrength.Forlifterswholackaccesstospecialmachineslikethereversehyperandglute-hambench,thecablepull-throughisagreatreplacement,requiringonlya

lowcablepulley,whichisfoundinmostgyms.

Set-UpAttacheitheraropehandleorsinglehandletotheendofthecable.Standingup,facingawayfromthepulley,holdthehandlewithbothhandssothatyouarestraddlingthecable.Ifusingthesinglecablehandle,youmayonlyhaveroomtograspthehandlewiththreefingers,leavingthepinkyoff.Walkforwardafewstepsandtakeaslightlywiderthanshoulderwidthstance.Youmayneedtoleanforwardslightlytopreventtheresistancefrompullingyouback.

TheExerciseKeepingyourkneesslightlybentandyourbackneutral,bendforwardatthehip.Yourarmsshouldremainrelaxed,andthepulloftheresistanceshouldcauseaslightstretchinthehamstrings.

VariationsInadditiontothelowcable,pull-troughscanalsobeperformedwithanelasticresistanceband.

DUMBBELLBENCHPRESSMusclesTargeted::Pectorals,deltoids,andtriceps

Thedumbbellbenchpressisabenchpressvariationtypicallyusedasanassistanceexercise,butrarelyasamainliftduetotheinherentinstabilityofdumbbellsversusbarbells.Usedinthe8to15reprange,however,theyareanexcellentexerciseforbuildingstrengthandstabilityinthebenchpress,especiallyoffthechest.

Set-UpThebiggestchallengeofthedumbbellbenchpresscanbegettingintothestartpositionwithapairofheavydumbbells.Startbysittingontheendofthebench,withtheendsofthedumbbellsrestingonyourthighs.Togetintothestartposition,laybackonthebenchwhilesimultaneously“kicking”thedumbbellstoarm’slengthbyliftingtheknees.

Youshouldnowbelyingonthebench,onyourback,withthedumbbellsatarm’slength,andyourfeetflatonthefloor.

TheExerciseKeepinganoverhandgrip(palmsofyourhandstowardyourknees),lowerthedumbbellsuntilyourhandsarelevelwithyourtorso.Atthebottomposition,yourhandsshouldbeinthesamespotthattheywouldbeforthebarbellbenchpress–inlinewiththebottomofyoursternum.Onceyoureachthebottomposition,pressthedumbbellsbackintolockout.Unlessthedumbbellsareparticularlylarge,youshouldnottouchthematthetop.

VariationsDumbbellbenchpressescanalsobeperformedonaninclineordeclinebench.Aswiththebarbellbenchpress,yourbottompositionwillvary—withyourhandsinlinewiththetopofyourchestonaninclinebench,andinlinewiththetopofyourabdominalsonadeclinebench.Dumbbellbenchpressescanbeperformedwithaparallelgrip(palmsfacingeachother),whichplacesmorestressonthetricepsandalleviatesstressonthepecs.Dumbbellpressescanalsobeperformedinanalternatingfashion,whereyoucomplete1repononesidewhileholdingtheoppositedumbbellatarm’slength,thenrepeatingontheoppositeside.Thisvariationchallengesstabilityandcoordination.

DUMBBELLOVERHEADPRESSESMusclesTargeted:Deltoidsandtriceps

Likethedumbbellbenchpress,thedumbbelloverheadpressisavariationtypicallyusedasanassistanceexercise,butrarelyasamainliftduetotheinherentinstabilityofdumbbellsversusbarbells.Alsolikethedumbbellbenchpress,theyareexcellentforbuildingstrengthinthebarbelllift,especiallyoutofthebottomposition.

Set-UpLikethedumbbellbenchpress,thebiggestchallengeofthedumbbelloverheadpresscanbegettingintothestartpositionwithapairofheavydumbbells.Startbysittingontheendofthebench,orontheback-supportedbenchwiththeendsofthedumbbellsrestingonyourthighs.Togetintothestartposition,kickthedumbbellstoshoulderheightwhereyouwillstartthepress.

Tostartthemovement,youshouldbesittingupright,holdingthedumbbellsatshoulderheightwithyourpalmsfacingforward.Keepyourfeetflatonthefloorforadditionalsupport.

TheExercisePressthedumbbellsintolockout.Atthetopposition,thedumbbellsshouldbedirectlyoveryourshoulders.Unlessthedumbbellsareparticularlylarge,youshouldnottouchthematthetop.

VariationsYoucanperformdumbbelloverheadpressesonabencheitherwithorwithoutabacksupport.Abenchwiththesupportwillmakethemovementeasier,butabenchwithoutsupportwillprovidemoreofachallengetoyourbackandtorso.Dumbbelloverheadpressescanbeperformedwithaparallelgrip(palmsfacingeachother),whichplacesmorestressonthetricepsandalleviatesstressontheshoulders.Dumbbellpressescanalsobeperformedinanalternatingfashion,whereyoucomplete1repononesidewhileholdingtheoppositedumbbellatarm’slength,thenrepeatingontheoppositeside.Thisvariationchallengesstabilityandcoordination.

BENT-OVERROWSMusclesTargeted:Latissimusdorsi,trapezius,biceps,spinalerectors,andrhomboids

Ifyourgoalistogetasstrongaspossible,yourmid-backregioncanneverbetoostrong.Thebent-overrowisagreattoolforstrengtheningyourentireback.Duetothebent-overposition,youneedtouseyourlowerbackmusclestomaintainyourposturewhileyourlats,rhomboids,andtrapeziuspulltheweighttowardyourtorso.Bent-overrowsworkbestinthe5to8reprange.Ifyounoticealot

oftroublekeepingyourposture,reducetheweightuntilyoucanmaintainaneutralback.

Set-UpSetthebarintherackataboutmid-thighheight.Takeashoulderwidthgripandliftthebaroutoftherackbypushingyourhipsforward.Takeacoupleofstepsbackandtakeashoulder-widthstance.Bendforwardatthewaistatabouta45-degreeangletothefloorallowingyourarmstohangstraightdown.

TheExerciseKeepingyourbackneutral,pullthebarbelltowardyourupperabdominals.

VariationsYoucanperformbent-overrowswithbarbells,dumbbells,andareversegrip.Youcanalsodotheserowsfromahang,orwithadeadstoponthefloorbetweenreps.Sincetheobjectofrowingexercisesistostrengthenyourback,itisacceptabletouseliftingstrapsonyourtopsets.

STANDINGT-BARROWSMusclesTargeted:Latissimusdorsi,trapezius,biceps,spinalerectors,andrhomboids

Set-UpThestandingt-barrowisavariationofthebent-overrowusingasimplelever.Whileplentyofgymshaveamachineforthis,youcanalsodothesamethingwitheitheraCoreBlasterorbystickingoneendofabarbellinthecornerofthe

witheitheraCoreBlasterorbystickingoneendofabarbellinthecornerofthegymandplacingav-griparoundit(notrecommendedwithgoodbars).Ifyoudousethecorner,foldupatowelandplaceitinthecornertoprotectthewallsfromthebarbell.

TheExerciseKeepingyourbackneutral,pullthev-griptowardyourupperabdominals.

VariationsAswiththebarbellbent-overrow,youcandothisexercisewithadeadstop,orfromahangposition.Alwaysstartthepullbysqueezingyourshoulderbladestogether.Thiswillteachyoutokeepthemtightduringaheavybenchorsquat.

CHEST-SUPPORTEDROWSMusclesTargeted:Latissimusdorsi,trapezius,biceps,andrhomboids

Chest-supportedrowsallowyoutotrainthebasicpullingmovementwithoutbeinglimitedbyyourlowerbackstrength.Thinkofthechest-supportedrowasabenchpressinreverse.Therearenumerousversionsofthechest-supportedrow.Ifyouarelimitedbyequipment,youcandothemwithdumbbellsorabarbellwhilelayingoveranadjustablebench.Somegymshaveavariationofat-barrowwithabenchforyoutolieon.Justaboutanycommercialgymwillhaveaselectorizedchest-supportedrowmachine,whichisoutlinedinthemachineexercisesection.Anyofthesewillwork.

Set-UpForthechest-supportedt-barversion,adjusttheheightofthefootplatform(ifpossible)sothatthehandlesareinlinewithyourmid-chestatthetopofthemovement.Loadyourdesiredweightonthesleeveattheendofthelever,thenlayonthebenchwithyourhandsgraspingthehandles.Pullthebaroutoftherackandholditatarm’slength.Beforebeginningtheexercise,pullyourshoulderbladestogether.

TheExercisePullthehandlestowardyourchest,pausingforabeatatthetop,beforeloweringtheweightbacktothestartingposition.

SEATEDCABLEROWMusclesTargeted:Latissimusdorsi,trapezius,biceps,spinalerectors,andrhomboids

Eventhemostbasicgymshavesomekindoflowpulleyforthe

seatedcablerow.Whilenotashardonyourbackasthebent-overrow,theseatedcablerowdoesplacesomestressonyourspinalerectorsbecauseyouneedtomaintainthechest-upposture.

Set-UpSelectyourdesiredweightonthestack,thensitonthebench,facingthepulley.Youshouldbesittingfarbackenoughonthebenchthatyoushouldneedtobendforwardslightlytograspthecableattachment.Onceyou’vegottheattachmentinyourhands,leanbackslightlyuntilyourtorsoisperpendiculartothebench.Liftyourchinandchest,andpullyourshoulderbladestogether.

TheExercisePullthehandletowardyourupperabdominals.Asyoupullthehandletowardyourtorso,payparticularattentiontoyourshoulderblades.Keepthemtightlypulledtogether,whichwillteachyoutokeepthemthatwaywhilesquattingorbenching.

VariationsYoucandothesewithawidegrip,narrowgrip,overhandgrip,underhandgrip,orthev-grip.

PULL-UPSMusclesTargeted:Latissimus,trapezius,biceps,andrhomboids

Pull-upsareasimpleandveryeffectivewaytoincreasepullingstrength.Theyareparticularlygoodforthosestrappedforequipmentorspacebecauseallyouneedisasturdybarorbeamthatwillsupportyourweight.Althoughpull-upsareaverycommonexercise,it’sactuallyquite

raretoseethemperformedcorrectly.Mostofthepull-upsyouseeareeitherpartialreps,orkip-ups,whichareessentiallya“cheating”pull-upwherethelegsarekickedformomentum.Thereasonforthisissimple:pull-upsarehard!

Set-UpYoucaneitherjumporuseasteptoreachthepull-upbar.Takeanoverhandgrip,slightlywiderthanshoulderwidth.Beforestartingthepull-up,makesureyouarehangingstill,andnotstillswingingfromgettingintoposition.Atthestartingpoint,yourarmsshouldbecompletelystraight

TheExercisePullyourselfup,liftingyourchesttowardthebarasyoupull.Useaslittlemomentumfromyourlowerbodyaspossible.Whenyourchinclearsthebar,youhavedoneacompleterep.

VariationsIfyouarenotgoodatpull-ups,youcandoamodifiedversionwithyourkneescradledinabandsuspendedfromtherackorbar.Youcanalsouseanassistedpull-upmachineatacommercialgym,whichisexplainedinthemachineexercisesection.Ifyouaregettingmorethan10to12repsatatime,youcanmakethemharderbyhangingweightsfromabelt,ordrapingchainsaroundyourneck.

Pull-upscanbeperformedwithanoverhandgrip,underhandgrip,widegriporparallelgrip.

TRICEPSPUSHDOWNSMusclesTargeted:Triceps

Thetricepspushdownisoneofthemostpopularassistanceexercisesforthetriceps,primarilybecauseit’soneoftheeasiesttodo.Allyouneedisacableset-uporaresistancebandtoloopoverarack,bar,oranythingsturdy.

Set-UpStartbygraspingtheband,rope,orhandlewithyourarmsatyoursidesandyourelbowsat60to70degrees.

TheExerciseExtendyourelbows,keepingthematyoursides.

LYINGTRICEPSEXTENSIONSMusclesTargeted:Triceps

Set-UpSelectyourdesireddumbbellsandsitontheendofthebench.Lieback,usingyourkneestohelpkickthedumbbellsintothestartposition.Youarereadytogowhenyouarelyingonyourback,withthedumbbellsatarm’slengthaboveyou.

TheExerciseWithoutallowingyourelbowstoflareout,bendthemuntilthedumbbellsarerightbesideyourhead.Whenyourelbowspass45degreesofflexion,reversedirectionandlocktheweightsout.

VariationsTherearetonsofvariationsofthissimplemovement.Youcanusealmostanystyleofbar,dumbbell,orkettlebell.Youcanaddbandsbywearingthemaroundyourbackorloopingthemaroundthebench.Youcanusechainsontheendsofthebarbell.Youcanstrictlybendyourarmstolowerthedumbbells,oreliminatethenegativerepbyrollingyourarmsbackwithyourarmsbent,thenstraighteningyourarmstolifttheweight.

Youcanevenperformlyingtricepsextensionsonthefloor,lettingthedumbbellsorbarbellsettleonthefloorbetweenreps.

SHOULDERRAISESMusclesTargeted:Anterior,medial,orposteriordeltoids,andrhomboids

Shoulderraisesareasimpleandeffectiveexercisefortheshoulders.

Set-UpSelecttwodumbbellsandstandstraightup,holdingthedumbbellsatyoursideslikesuitcases.

TheExerciseLiftyourarmsouttoyoursideslikeabirdflappingitswings(onlyslower).Whenthedumbbellsareatshoulderheight,reversedirectionandlowerthembackto

thedumbbellsareatshoulderheight,reversedirectionandlowerthembacktothestartingpoint.

VariationsMostoftenperformedwithdumbbells,therearethreemajorvariationsoftheshoulderraise:

• Thelateralraise,whichtargetsthemedial(middle)deltoid(describedabove).• Thefrontraise,whichtargetstheanterior(front)deltoid.Toexecutethe

frontraise,liftthedumbbellswithaforwardarmmovement,insteadofouttothesides.

• Thereversefly,whichtargetstheposterior(rear)deltoid.Thereverseflyisparticularlyimportantforthebenchandsquatbecauseitstrengthenstherhomboidsaswellasthereaddeltoid,whichhelpsyoumaintainpositioninthesquatandbench.Thisvariationrequiresyoutolayfacedownonaslightlyinclinedbench.You’llliftthedumbbellsinasimilarmannertothelateralraise,butyourbodypositionwillfocusthestressonyourreardeltoids.

BICEPCURLSMusclesTargeted:Biceps

Thebicepscurlisasimplebutoftenover-complicatedarmmovement.Thereareenoughvariationsofthebicepscurltofilltheirownbook.Bicepscurlsareprobablythemostpopularexerciseintheweight

room,whichformostexercisersiscompletelydisproportionatetotheirimportanceintermsofoverallbodystrength.Ofcourse,somecurlingisagoodthingbecauseitwillbalanceyourtricepsworkandpreventelbowproblems,butmostliftersalreadygetplentyofbicepsworkfromalltherowingexercisestheydo.

TheExerciseJustgrabaweightandcurlit.Dothisafewtimesamonth,wheneveryouremember.

FACEPULLSMusclesTargeted:Reardeltoidsandrhomboids

Facepullsareanothergoodexercisetostrengthentheupperbackandhelppreventsomeshoulderissues.

Set-UpAttacharopeattachmenttoahighpulley.Grasptheropewithanoverhandgrip.Takeafewstepsbackuntilyouaresupportingtheweightwithyourarmsoutstretched.

TheExercisePulltheropetowardyourface,keepingyourelbowshighandallowingyour

Pulltheropetowardyourface,keepingyourelbowshighandallowingyourshoulderstoexternallyrotateasyoureachtheendofthemotion.Pinchyourshoulderbladestogetherasyoupulltheropetowardyourface.

REVERSEHYPERSMusclesTargeted:Hamstrings,glutes,andlowerback

Thereversehyperisapopularassistanceexerciseamongpowerliftersforlowerbackstrengthandhealth.It’sagreatwaytostrengthenthebackwithoutcompression.Seriousgymshaveamachinededicatedtothislift.Inabsenceofthismachineyoucanlaybackwardonaglute-hamorhyperextensionbench.

Set-UpLayface-downonthepadwithyourlegshangingoffsothatyourhipisata45-degreeangle.Theendofthepadclosesttoyourfeetshouldbejustfarenoughaboveyourhiptoallowyourlegstomovefreely.Ifyouareonthemachineversion,loopthestraparoundyourankles.Somemodelshavearolleratthe

version,loopthestraparoundyourankles.Somemodelshavearolleratthebottomratherthanthestrap.Inthiscase,placeyouranklesbetweentherollers.

TheExerciseRaiseyourlegsuntilyourbodyiscompletelystraight.Allowthestraptopullyourlegsbackdown,stretchingandapplyingtractiontotheback.Makesurethatatthetopofthemovementyousqueezeyourlowerbackandglutes.Youwanttopumpbloodintothelowerbacktoallowittorecoverfromalltheheavytraining.

VariationsYoucandoreversehyperseitherbyallowingthependulumtoswingorbystrictlycontrollingthemovement.Theswingingmovementputsmoreemphasisontractioningthespinewhilethestrictmotionismoreforstrengtheningthespinalerectors.Igenerallyrecommendthemorecontrolledversionbecauseswingingthependulumtendstoallowforsloppiertechnique.

Ifyoudonothaveaccesstoareversehypermachine,youcanreplicatethemovementbylyingfacedownonastabilityballandholdingsomethingsturdy,likearack.Forresistance,youcanholdadumbbellbetweenyourlegs,wearankleweights,orjustuseyourbodyweightandperformthemovementslowly,focusingoncontractingyourlowerbackandglutesatthetopofthemovement.

CRUNCHESMusclesTargeted:Rectusabdominis

Crunchesareeasilythemostpopularabdominalexercisethereis,

andwhilethey’reoftenlookedatasthestuffofaerobicsclasses,theydohaveaplaceinastrengthtrainingprogramifperformedcorrectly.

Set-UpLieonthefloororonamat,onyourback,withyourkneesbentandyourfeetflatonthefloor.Leavingyourhandsatyoursidesistheeasiestvariation,withhandsonthechestbeingslightlyharder,andfingertipsattheearsbeingthehardest.

TheExerciseKeepingyourfacetowardtheceiling,curlyourtorsoupwhilecontractingyourabdominalmuscles.Thisshouldbeaslow,deliberatemovementwithnomomentumtoaidyou.

VariationsYoucanmakecrunchesmoredifficultbyplacingaweightonyourchestorholdingitbehindyourhead.Youcanalsoplaceamedicineballonyourbellyandpracticepushingtheballupwithyourabsoneachrep.Thissimulateshowyouwilluseyourabdominalsduringthepowerlifts.

PULLDOWNABSMusclesTargeted:Rectusabdominisandobliques

Thisisawildlypopularabdominalexerciseforpowerliftersbecauseit’seasytoperform,andittrainstheabdominalmusclesfromastandingposition.Youcandoitwithahighpulleyorwitharesistanceband.Ifyouusethepulley,youcanuseeithertheropeattachmentortheabstrapsyoucanusuallyfindonmostgympull-upbars.

Set-UpHoldthecableattachment/bandsothatyourheadisbetweentheropes/bands.

TheExerciseWithyourgutfullofair,pulltherope/banddowntowardthefloorwithastrongabdominalcontraction.Youshouldnotbejustfloppingoverandusingyourbodyweighttodothemovement.Ifyouarenotoutofbreathafterasetof10(evenlightones),youarenotdoingitcorrectly.

VariationsYoucanalsoholdtheband/cabletoonesideanddoastandingsidebend.Thiswillstrengthenyourobliquesandimproveoveralltorsostrength.

INCLINEBENCHSIT-UPSMusclesTargeted:Rectusabdominis

Inclinebenchsit-upsareanothermainstayinmostgymsandweight-

rooms.

Set-UpSetyourbenchtothedesireddecline(ifthebenchisadjustable)andsecureyourfeetinthepads.Startthemovementsittingallthewayup,lookingstraightahead.Placeyourhandseitheracrossyourchest(easier)orwithyourfingertipsatyourears(moredifficult).

TheExerciseWithoutmovingyourhands,leanbackonthebenchuntilyourupperbacktouchesthebenchatthebottomposition.Makesurethatyouareonlytouching,notsettling.Sitbackup,pullingyourselfupwithyourabdominalsandhipflexors.

Aswiththepulldownabs,youshouldbepushingyourgutout,notsuckingitin.Forhigherreprecoveryworkouts,dothesewithbodyweight.Formorestrengthgain,holdaweighttoyourchestoruseanextremeincline.

SPREADEAGLESIT-UPSMusclesTargeted:Rectusabdominis

Thepointofthespreadeaglelegpositionistodisengageyourhipflexors,puttingmorestressonyourabdominalmusclestocompletethemovement.Makethesetougherwithaweightonyourchest.Theseareharderthantheylook!

Set-UpStartbysittingonthefloor,withyourlegsstraightandsetwideintoa“v.”You’llneedtoanchoryourfeet,whichyoucandowitharack,oryoucanjusthaveatrainingpartnerholdyourfeet.

TheExerciseFromalyingposition,situp,untilyourtorsoisperpendiculartoyourlegs.Keepyourheadandchestupfortheentireexercise.

GLUTE-HAMBENCHSIT-UPSMusclesTargeted:Rectusabdominis

Thisisgreatwaytoaddversatilitytoaglute-hambenchifyouhaveaccesstoone.

Set-UpHookyourfeetintothepadsfaceup,withthepadagainstyourhamstrings.

TheExerciseLeanallthewaybacksothatyourupperbodyisalmostperpendiculartothefloorbeforesittingbackup.

VariationsYoucanmakeglute-hambenchsit-upstougherwitheitheraweightonyourchestorbandtension.

STABILITYBALLSIT-UPSMusclesTargeted:Rectusabdominis

Thisoneisastapleinmostaerobicsclasses,butperformedcorrectly,

itwillstrengthenyourabdominalsforseriouslifting.

Set-UpSitontheball,thenrollforwarduntiltheballisagainstyourlowerbackandsupportingyourbodyweight.Keepyourhandseitheracrossyourchestorwithyourfingertipsatyourears.

TheExerciseLeanbackasfarasyoucanwithoutfloppingovertheball.Withoutmovingyourhandsformomentum,situpuntilyouarefacingforward.

VariationsYoucanmakethisexercisetougherwithaweightonyourchest,orbyanchoringabandbehindyou.Ifyoudotheseweightedorwiththeband,youwillprobablyneedtohookyourfeetunderarack,orhaveatrainingpartnerstandonthem

SIDEBENDSMusclesTargeted:Obliques

Side-bendingmovementsareeffectiveatbuildinglateralstrengthandstabilityinthetorso.

Set-UpHoldadumbbellinonehandandstandstraightup.

TheExerciseWithoutbendingbackwardorforward,bendatthewaisttotheoppositesidefromthedumbbell,thenstraightenbackup.

VariationsYoucandosidebendswitheitheradumbbell,lowcable,orlowanchoredresistanceband.Donotmakethebeginnermistakeofholdingadumbbellineachhand.Thiswillcounterbalanceyouandwillputlittleresistanceonthemusclesyouaretryingtotarget.

PLANKMusclesTargeted:Transverseabdominis,rectusabdominis,andobliques

Theplankisaneffectiveexerciseforbuildingcorestabilityandendurance.

Set-UpLiedownonthefloor,facedown,withyourforearmsonthefloorunderneathyourtorso.

TheExerciseLiftyourbodyoffthefloor,sothatonlyyourforearmsandtoesareincontactwiththefloor.Yourbodyshouldbestiffandstraight.Maintainthispositionfortime,ratherthanrepetitions.

VariationsPlankscanalsobeperformedonyourside,tomoredirectlytargettheobliques,andimprovelateralstability.Toperformasideplank,placeoneforearmonthefloor,thenliftyourbodysothatoneforearmandthesideofyourfootareonthefloor.Keepyourbodystraightforthedurationoftheplank.

THEPROGRAMS

I’vebeeninvolvedinstrengthandfitnessforovertwodecades,andthesinglebiggestdifferenceI’veseenbetweenthosewhocontinuouslyprogressandthosewhodonot,isthelevelofplanning.Muchasinanyothersetting,thosewhofollowaplantendtobemoresuccessfulthanthosewhojust“wingit”.

Inthepreviouschapter,Idescribedyourexercisesasthecar,andyourprogrammingastheroadmap.Justasyouwouldnotwanttostrayfromyourmap(orGPS)whiledrivinginanunfamiliarcity,youwillnotwanttodeviatetoomuchfromyourprogrammingwhenyouarenewtostrengthtraining.Asyougainexperience,youwilllearnwhenandwheretomakeadjustmentstowhat’sonthepage,butfornow,followeverythingascloselyasyoucan.

Properlyprogrammedtrainingwillnotcallforyoutobreakpersonalrecordsdayinanddayout,butwillinsteadtendtohaveanebbandflow.Formoremotivatedindividuals,thetemptationwilloftenbetokeeppilingontheweights,butrememberthatprogressismeasuredinmonthsandyears,notdaysandweeks.Someworkoutswillbelesschallengingthanothers,inordertoallowforrecovery.Resisttheurgetopushtoohardattheonset,soyoucanenjoycontinuousprogressinthelong-term.

INTRODUCTORYCYCLEThiscycleisfortotalnoviceswhohaveneverliftedweightsbefore(orwhohaveinthepast,buthavenotliftedinalongtime).Theintroductorycycleistheonlyoneinthisbookthatrevolvesaroundmachines.Whilefreeweightsaregenerallysuperiorforbuildingstrength,machineswillallowyoutogetintothehabitoftrainingandwillprepareyourtissuesforthehardworktocome,inalessintimidating,more“plugandplay”format.

You’llnoticethatalloftheprogramsincludedinthisbookcallfortraining3daysperweek.Theexactdaysareuptoyou,butIwouldrecommendhavingatleastonerestdayinbetweeneachtrainingdaytoallowrecovery.AschedulelikeMonday,Wednesday,andFridayinthegymwithTuesday,Thursday,Saturday,andSundayoffisatypicalschedule.

Whiletechniqueisalwaysimportant,startingonmachineswillallowyoutointroducethebasicpressingandpullingmovementswhileminimizingtheriskofmistakes.Thiscycleisdesignedtobeusedforonly4weeks.Followingamonthofmachinetraining,youshouldbereadytostartincorporatingthebarbelllifts.

Onthedayswhereyouareprescribed15repsofeachexercise,youshouldhavetheweightatabout60percentto65percentofyour1repmax.Onthedayswhereyouareprescribed10reps,youshoulduseaweightaround70percentto75percent.

Ifyoudonotknowwhatyour1repmaxis,thisisnoproblem.Aslongasyouaregettingtheprescribednumberofreps,butwouldn’tbeabletodomuchmore,youarerightintherangeyouneedtobein.Sincethereisaninverserelationshipbetweenresistanceandrepetitions,youshouldbeabletohandlemoreweightonthe10repdays,asopposedtothe15repdays.

Whilethisintroductoryperiodisrecommended,itisnotabsolutelyessential.Ifyoudonothaveaccesstomachinesforsomereason(forexample,ifyouaretrainingathome),youcangoaheadandskiptotheBeginnercycle.Ifyoudodecidetoskipahead,doitwithcaution.Makeconservativeincreasesinweights,payextraattentiontotechnique,andmostofall,listentoyourbody.Alittlebitofsorenessisnormalfollowingtraining,butoverall,youshouldfeelgood.Ifyourmusclesareespeciallystiff,orsoretothetouch,dialtheweightsbackabituntilyourbodyadjuststothenewstimulus.

WEEK1DAY1 DAY2 DAY3

3setsof15repseach:

MachineLegPress

ChestPressMachine(OverhandGrip)

MachineLatPulldown(WideGrip)

MachineOverheadPress(WideGrip)

MachineRow(Parallelgrip)

BackExtensions

Crunches

3setsof15repseach:

HackSquat

SmithMachinePush-up

AssistedPull-up(WideGrip)

SmithMachineOverheadPress

SmithMachineInvertedRow

InclineBenchSit-ups

ReverseHypers

3setsof15repseach:

MachineLegPress(45degrees)

ChestPress(ParallelGrip)

MachineLatPulldown(ParallelGrip)

MachineOverheadPress(ParallelGrip)

MachineRow(WideGrip)

BackExtensions

Crunches

WEEK2DAY1 DAY2 DAY3

3setsof10repseach:

3setsof10repseach:

3setsof10repseach:

MachineOverheadPress(OverhandGrip)

LatPulldown(WideGrip)

MachineLegPress

ChestPressMachine(OverhandGrip)

MachineRow(Parallelgrip)

BackExtensionMachine

InclineBenchSit-ups

SmithMachineOverheadPress

AssistedPull-up(WideGrip)

HackSquat

SmithMachinePush-up

SmithMachineInvertedRow

ReverseHypers

PulldownAbs

ChestPress(ParallelGrip)

LatPulldown(V-Grip)

LegPress(45degrees)

MachineOverheadPress(CloseGrip)

MachineRow(WideGrip)

BackExtensions

InclineBenchSit-Ups

WEEK3DAY1 DAY2 DAY3

3setsof15repseach:

3setsof15repseach:

3setsof15repseach:

BoxSquat(Dumbbell)

BenchPress(Barbell)

SeatedCableRow(V-Grip)

OverheadPress(Seated,Barbell)

BenchPress(InclineBench,WideGrip)

InclineBenchSit-up

BackExtensions

MachineLegPress

SmithMachinePush-up(lowerbar)

SmithMachineInvertedRow(WideGrip,LowerBar)LatPulldown(WideGrip)

OverheadPress(Barbell,CloseGrip)

Planks:30seconds

SidePlank:30seconds

ConventionalDeadlift

CloseGripBenchPress

SeatedCableRow(V-grip)

OverheadPress(Seated,Dumbell,ParallelGrip)LatPulldown(CloseGrip)

BackExtensions

InclineBenchSit-ups

WEEK4DAY1 DAY2 DAY3

3setsof10repseach:

3setsof10repseach:

3setsof10repseach:

BenchPress(Barbell)

SeatedCableRow(V-Grip)

BoxSquat(Dumbbell)

LatPulldowns(WideGrip)

BackExtensions

InclineBenchSit-Up

SmithMachinePush-up(LowerBar)

SmithMachineInvertedRow(lowerbar)

MachineLegPress

AssistedPull-Up(ParallelGrip)

OverheadPress(Standing,Barbell)

Planks:30seconds

SidePlank:30seconds

SeatedCableRow(CloseGrip)

CloseGripBenchPress

DumbbellSquat

OverheadPress(Barbell,CloseGrip)

LatPulldown(CloseGrip)

BackExtensions

InclineBenchSit-Up

BEGINNERCYCLEThebeginnercycleissimilartotheIntroductoryCycle,withafewkey

differences:MORECOMPLEXMOVEMENTS:WhiletheIntroductorycycleisprimarilymachine-based,theBeginnercycleintroducesmorecomplexfree-weightmovementsthatwillbeanintegralpartofthestrengthcyclestofollow.Sincetheintensitywillremainrelativelylow,theBeginnercyclewillallowyoutheopportunitytopracticetheseliftswithlowerweights,reducingthechanceofinjury.

FEWEREXERCISES:Freeweightexercisestendtobemorefatiguingthanmachine-basedexercises,evenatthesameweight.Thisisbecausewithnopulley/camsystemtokeeptheweightfixed,youneedtoworkhardertomaintainyourtechnique.Sinceyou’llbeworkingharderoneachexercise,youwillnotneedasmanyofthemtogetthesamepayoff.

You’llnoticethatalloftheprogramsincludedinthisbookcallfortraining3daysperweek.Theexactdaysareuptoyou,butIwouldrecommendhavingatleastonerestdayinbetweeneachtrainingdaytoallowrecovery.AschedulelikeMonday,Wednesday,andFridayinthegymwithTuesday,Thursday,Saturday,andSundayoffisatypicalschedule.

Onthedayswhereyouareprescribed15repsofeachexercise,youshouldhavetheweightatabout60percentto65percentofyour1repmax.Onthedayswhereyouareprescribed10reps,youshoulduseaweightaround70percentto75percent.

Restforaboutaminuteinbetweensets.Youcantakeabitmoretimeifyouarehavingtroublerecoveringbetweensets,buttrytolimitittothreeminutesatmost.

Ifyoudonotknowwhatyour1repmaxis,thisisnoproblem.Aslongasyouaregettingtheprescribednumberofreps,butwouldn’tbeabletodomuchmore,youarerightintherangeyouneedtobein.Sincethereisaninverserelationshipbetweenresistanceandrepetitions,youshouldbeabletohandlemoreweightonthe10repdays,asopposedtothe15repdays.

WEEK1DAY1 DAY2 DAY3

3setsof15repseach:

3setsof15repseach:

3setsof15repseach:

BoxSquat(Barbell)

DumbbellBenchPress

Chest-SupportedRow

StraightLegDeadlift(Barbell)

DumbbellOverheadPress(Seated)

LatPulldown(V-Grip)

InclineBenchSit-Up

MachineLegPress(45degrees)

Push-Up(FromFloor)

SmithMachineInvertedRow(lowerbar)

StabilityBallSit-Ups

ReverseHypers

SidePlank:45seconds

Deadlift(Barbell)

DumbbellBenchPress(ParallelGrp)

Chest-SupportedRow(ParallelGrip)

DumbbellOverheadPress

LatPulldown(ReverseGrip)

StraightLegDeadlift(Dumbbells)

PulldownAbs

WEEK2DAY1 DAY2 DAY3

3setsof10repseach:

3setsof10repseach:

3setsof10repseach:

DumbbellOverheadPress(Seated)

LatPulldown(V-Grip)

BoxSquat(Barbell)

DumbbellBenchPress

Chest-SupportedRow

StraightLegDeadlift

InclineBenchSit-Ups

FullRangePush-up

SmithMachineInvertedRow(LowerBar)

MachineLegPress(45degrees)

ReverseHypers

StabilityBallSit-Up

DumbbellBenchPress(ParallelGrip)

LatPulldown(ReverseGrip)

Deadlift(Barbell)

DumbbellOverheadPress(Seated,ParallelGrip)Chest-SupportedRow(ParallelGrip)

StraightLegDeadlift(Dumbbells)

InclineBenchSit-Up

WEEK3DAY1 DAY2 DAY3

3setsof15repseach:

3setsof15repseach:

3setsof15repseach:

Squat(Barbell)

DumbbellBenchPress(Alternating)

StandingT-barRow

OverheadPress(Standing,Barbell)

LatPulldowns(WideGrip)

InclineBenchSit-Up(WeightonChest)

BackExtensions(HoldingWeighttoChest)

HackSquat

Push-Up(CloseGrip)

SmithMachineInvertedRow(ReverseGrip)InclineBenchSit-Ups

Planks:45seconds

FrontSquat(Barbell)

DumbbellBenchPress(ParallelGrip,Alternating)Bent-OverRow(Dumbbells)

DumbbellOverheadPress(Standing,ParallelGrip)GoodMornings(Barbell)

Glute-HamBenchSit-Ups

WEEK4DAY1 DAY2 DAY3

3setsof10repseach:

3setsof10repseach:

3setsof10repseach:

DumbbellBenchPress(Alternating)

StandingT-barRowSquat(Barbell)

OverheadPress(Standing,Barbell)

LatPulldowns

BackExtensions(HoldingWeightstoChest)InclineBenchSit-Up(WeightsonChest)

Push-up(CloseGrip)

SmithMachineInvertedRow(ReverseGrip)HackSquat

Planks:45Seconds

SidePlanks:45Seconds

Bent-OverRow(Dumbbells)

DumbbellBenchPress(parallelgrip,alternating)FrontSquat(Barbell)

DumbbellOverheadPress(standing,parallelgrip)Goodmornings(barbell)

Glute-HamBenchSit-Ups

INTERMEDIATECYCLENowthatyouhavecompletedtheIntroductoryandBeginnercycles,it’stimetogetdowntothemeatandpotatoesportionofyourtraining.Atthispoint,you’vebuiltupenoughphysicalpreparednesstostartatruestrengthprogram.

Sinceyourgoalhaschanged,andyouarenowfocusingonstrengthmorethangeneralconditioning,asinthefirsttwoprograms,you’llnoticeafewdistinct

changestothestructureoftheIntermediatecycle:FEWEREXERCISES:Thismightbesurprising,asmostpeopleenvisionthemselvesdoingmoretrainingastheyimprove.However,instrengthtraining,qualitytakesprecedenceoverquantity.Theexerciseselectionislimitedinthiscyclesothatyoucanfocusonweightandtechniquewithoutbeinglimitedbyfatigue.

TESTDAYS:Onthetestdays,yourgoalwillbetoworkuptoa1repmaxonthefirstexerciseoftheday.Thereasonistwofold.Wewanttoreestablishyourmaxinordertomoreaccuratelycalculateyourtrainingweightsasyougetstronger.Wealsowanttoletyouhandleveryheavyweightsonamonthlybasistoincreasemaximalstrength.

PERCENTAGE-BASEDRESISTANCE:IntheIntroductoryandBeginnercycles,resistanceisprescribedbasedonthedesiredrep-range,withroomtoaddweightovertheprogressionoftheprogram.IntheIntermediatecycle,weightsareprescribedbasedonapercentageofyourmax.Whileyouprobablywillnotknowyourmaxesyet,fornowyoucanbaseyourinitialpercentagesoffofyourtrainingweightsfromthefirstcycle.

SincetheIntermediatecycleincludesperiodictesting,youwillhaveaccuratemaxesinallofyourliftswithinafewmonths.

UPPER/LOWERSPLIT:Sincethemainmovementswillnowbeperformedatahigherintensity,you’llbesplittingupyourprogramsothatyouarefocusingoneitheralowerliftoranupperbodylifteachday.Splittingtheworkinthismannerwillensurethatyouareasfreshaspossibleforeachlift.

VARYINGREP-RANGES:IntheIntroductoryandBeginnercycles,theexercises

areallperformedinthesamegeneralrep-rangeforthatday.IntheIntermediatecycle,you’llnoticethatasyougetdeeperintothetrainingsession,therepswillgenerallyincreaseoneachsubsequentexercise.Whilethemainliftforthedaywillbeinthe1to5reprangewithheavyweights,theassistanceexerciseswillgenerallybeinthe8to15reprange.Thisissothatyouarehandlingtheheaviestweightswhileyouarefresh,andthendoingthelighterweightsasyoufatigue.

Theinitialheaviersetswiththebiggercompoundmovementsaretheretostimulateyourcentralnervoussystemtogainoverallstrengthandpower,whilethelighterassistanceexercisesaretheretostimulatemusclegrowth.

ThesinglemostimportantpointtorememberasyougetintotheIntermediatecycleisthattechniquetrumpsall.Notonlyissolidtechniquecriticalforavoidinginjury,butitcanmakethedifferencebetweenprogressionandstagnation.Whileitmightinitiallybepossibletoprogresswithpoortechnique,youwilleventuallyneedtolearntoperformtheliftscorrectlyinordertocontinueimproving.

Justlikewithanyotherskill,practicedoesn’talwaysmakeperfect,butitdoesmakepermanent.Thelongeryoutrainwithpoortechnique,theharderitwillultimatelybetocorrectyourmistakes,soyoumightaswellstartoffperformingtheliftscorrectlyfromtheverybeginningofyourtraining.

You’llnoticethatalloftheprogramsincludedinthisbookcallfortraining3daysperweek.Theexactdaysareuptoyou,butIwouldrecommendhavingatleastonerestdayinbetweeneachtrainingdaytoallowrecovery.AschedulelikeMonday,Wednesday,andFridayinthegymwithTuesday,Thursday,Saturday,andSundayoffisatypicalschedule.

Forthemainlifts,thepercentagesrefertothepercentageofyour1repmax.Soif,forexampleyoursquatis200poundsandthetrainingsessioncallsfor75percent,yourworkingweightforthedaywouldbe150pounds.Ifyoudonotknowwhatyour1repmaxisyet,pluginyour10repmaxforthe75percentday,thanadd5percenteachweekuntilyoutest.Afterthetestday,youwillhaveatruepercentageyoucanuse.

Foryourassistancework,startwithaweightthat’ssomewhatchallengingtogettheprescribedsetsandrepswith,butnottothepointwhereyouriskamiss.Makeconservativejumpsinweightforsubsequentweeks(5to10pounds).Bythelastweekperformingthatexercise,itshouldbedifficult(butnotimpossible),togetallyoursetsandreps.

IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

CYCLE1:WEEK1IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)75%×3×5

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)75%×3×5

Bent-OverRow(Barbell)4×8

LyingTricepsExtension(Dumbbells)4×10

ShoulderRaise(lateral)4×10

ConventionalDeadlift(Dumbbell)75%×3×5

CablePull-through4×10

ReverseHyper4×10

InclineBenchSit-Ups4×10

CYCLE1:WEEK2IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)80%×3×5

StraightLegDeadlift(Barbell)4×8

BenchPress(Barbell)80%×3×5

Bent-OverRow(Barbell)4×8

ConventionalDeadlift(Barbell)80%×3×5

CablePull-through4×10

(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

(Barbell)4×8

LyingTricepsExtension(Dumbbells)4×10

ShoulderRaise(Lateral)4×10

10

Reverse-Hyper4×10

InclineBenchSit-Up4×10

CYCLE1:WEEK3IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)85%×3×5

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)85%×3×5

Bent-overRow(Barbell)4×8

LyingTricepsExtension(Dumbbells)4×10

ShoulderRaise(Lateral)4×10

ConventionalDeadlift(Barbell)85%×3×5

CablePull-through4×10

ReverseHyper4×10

InclineBenchSit-Up4×10

CYCLE1:WEEK4IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.For

example,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)100%×1

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)100%×1

Bent-overRow(Barbell)4×8

LyingTricepsExtension(Dumbbells)4×10

ShoulderRaise(lateral)4×10

ConventionalDeadlift(Barbell)100%×1

CablePull-through4×10

ReverseHyper4×10

InclineBenchSit-Up4×10

CYCLE2:WEEK1IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat75%×3×5

Goodmorning4×8

Glute-HamRaise4×10

Planks4×30seconds

FloorPress(Barbell)75%×3×5

Chest-supportedrow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift75%×3×5

LegPress4×8

BackExtensions(HoldingWeighttoChest)4×10

Spread-EagleSit-Ups4×10

CYCLE2:WEEK2IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat80%×3×5

Goodmorning4×8

Glute-HamRaise4×10

Planks4×45Seconds

FloorPress(Barbell)80%×3×5

ChestSupportedRow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift80%×3×5

MachineLegPress4×8

BackExtensions(HoldingWeighttoChest)4×10

SpreadEagleSit-Ups4×10

CYCLE2:WEEK3IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat85%×3×5

Goodmorning4×8

Glute-HamRaise4×10

Planks4×60Seconds

FloorPress(Barbell)85%×3×5

ChestSupportedRow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift85%×3×5

LegPress4×8

BackExtensions(HoldingWeightstoChest)4×10

SpreadEagleSit-Ups4×10

CYCLE2:WEEK4IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat100%×1

Goodmorning4×8

Glute-HamRaise4×10

Planks4×90Seconds

FloorPress(Barbell)100%×1

ChestSupportedRow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift100%×1

LegPress4×8

BackExtension(HoldingWeightstoChest)4×10

SpreadEagleSit-Ups4×10

CYCLE3:WEEK1IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat75%×3×5

ZercherSquat4×8

StraightLegDeadlift4×10

Glute-HamBenchSit-Ups4×10

OverheadPress(Barbell)75%×3×5

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Dumbbell)75%×3×5

Bent-OverRows(Barbell)4×8

ReverseHypers4×10

Planks4×30sec

CYCLE3:WEEK2IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat80%×3×5

ZercherSquat4×8

StraightLegDeadlift(Dumbbell)4×10

Glute-HamBenchSit-Ups4×10

OverheadPress(Barbell)80%×3×5

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)80%×3×5

BentoverRow(Barbell)4×8

ReverseHypers4×10

Planks4×45sec

CYCLE3:WEEK3IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat(Barbell)85%×3×5

ZercherSquat4×8

StraightLegDeadlift(Barbell)4×10

Glute-HamBenchSit-Ups4×10

OverheadPress(Barbell)85%×3×5

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)85%×3×5

Bent-OverRow(Barbell)4×8

ReverseHypers4×10

Planks4×60sec

CYCLE3:WEEK4IntheIntermediatecycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat(Barbell)100%×1

ZercherSquat4×8

StraightLegDeadlift(Dumbbell)4×10

Glute-HamBenchSit-Ups4×10

OverheadPress(Barbell)100%×1

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)100%×1

Bent-OverRow(Barbell)4×8

ReverseHypers4×10

Planks4×90seconds

MOVINGFORWARDBynowyouhavejustcompletedyourfirstmacrocycleoftheprogram.Congrats!

Nowwhat?Sincestrengthprogrammingiscyclicalinnature,yournextmovewouldbetogobacktothesameIntermediatecycleyoustartedwith,andcompletethe12-weekprogramagain.Thistimehowever,youwillhaveconcrete1-rep-maxestoprogramoffof,whichwillmakeyourpercentagesevenmoreaccurate,andthusmoreeffective.

Notonlythat,butafter3monthsofdedicatedtraining,youshouldbesignificantlystrongerthanyouwerebefore,sothework-weightsshouldbehigherthantheywereduringthefirstgo-around.Highertrainingweightswillresultinhigher1repmaxesonthetestdays,andthus,highertrainingweightsforthefollowingcycleandsoon.

Theoretically,youcouldfollowthisplanindefinitelyandmakecontinual

Theoretically,youcouldfollowthisplanindefinitelyandmakecontinualprogress,butunfortunately,theorydoesn’talwaysholdupinthegym,andit’scommontorequireafewtweaksalongthewayinordertoprogressoptimally.Sometimes,thiswillmeanincreasingordecreasingvolume.Or,itcanmeanselectingmoredifficultassistanceexercises.

Whateverthecasemaybe,whenprogressstalls,resisttheurgetomakedrasticchanges.Instead,makesmallchanges,oneatatime,sothatyoucangetabetterideaofwhatworksandwhatdoesnot.

Pleasenotethatonebadtestdayisnotnecessarilyanindicationthattheprogramisn’tworkingforyou.Therearelotsofreasonstomissaweightthathavenothingtodowithyourprogram.Itcouldbeanundiagnosedtechnicalmistake,oritcouldbeyourlifestyleoutsideofthegym(ifstresslevelsaretoohigh,you’renotgettingenoughrest,notsleepingenough,etc.).Sometimesyoujusthaveabadday.Theysuck,buttheyhappen,andmostofthetimetheydon’tmeananythingmorethanthatyoujusthadabadday.

Intheeventyouliftlessthantheprevioustestday,donotloweryourpercentagesforthenextcycle(aslongasyouhavebeentrainingconsistently).Yourall-timeprisstillyourpr,andunlessthelowertestweightisduetoaninjuryorlayoff,it’snotnecessarilyanindicationthatyouneedtochangeanything.

Ifyoudofindyourselfinasignificantplateau(ifyouhavenotmadeanyprogressfortwoormoremonthsinarow),thenit’stimetomakesomechanges.

Ifyou’vebeenatitformorethan9monthsorso,itcouldbeverylikelythatyourincreasedstrengthgainshavemadetheprescribedvolumetoohigh.Ifthatisthecase,beforeadjustingtheprogrammingyourself,tryouttheAdvancedcycle.Butbeforeyougochangingthingsup,pleasenotethatmostofmyclientsdomakeconsistentprogressontheIntermediatecycleforayearormorebeforeneedingtomakeanychangesatall.

Perhapsthesinglemostimportantruleoftrainingis,“ifitain’tbroke,don’tfixit.”Aslongasatrainingprogramisworking,youshouldn’tchangeanythingatall.

ADVANCEDCYCLEBythetimeyou’rereadytostarttheAdvancedcycle,youshouldhaveaboutayearofdedicatedtrainingunderyourbelt.Whileayearoftrainingwon’tactuallyqualifyyouas“advanced”inanyathleticdiscipline(unlessyouwereexceptionallygifted),youwillprobablybestrongenoughatthispointtotakeadvantageofsomeofthechangesthattheAdvancedcycleoffers.

Truly“advanced”weighttrainersgenerallywillnotuseapre-designedprogramatall,oratleastnotinitsentirety.Mostadvancedliftersdesigntheirownprogramming,orheavilymodifypre-existingonestotheirownuniqueneeds.

RE-INTRODUCTIONOFTHEBEGINNERCYCLE:Wait,what?That’sright,inordertokeepmovingforward,youaregoingtotakeastepbackfor4weeks,every4months.Whilethismaybeasurprisingchangetoaprogramlabeled“Advanced,”thistypeofdeloadisprettycommonamongpro-strengthathletes.Thestrongeryoubecome,thegreaterthetollyourtrainingtakesonyourbody.

Whilebeginnerandintermediatestrengthtrainerscanusuallymovefromonemacrocyclerightontothenext,moreadvancedathleteswillneedtobackoffforafewweeksinordertogivetheirbodiesmoretimetoheal.Atprofessionalpowerliftingmeets,whereeveryoneisstrong,thewinnerstendtobetheoneswhoarethehealthiest,andthusabletoperformattheirbest.

Followingeach12-weekmacrocycle,youwillgobacktotheBeginnercycleforonemonthbeforegoingbacktoCycle1:Week1oftheAdvancedcycle.

HIGHERTRAININGINTENSITIES:Withtheexceptionofthetestdays,thetrainingintensityontheIntermediatecycletopsoutat85percentonweek3.OntheAdvancedcycle,you’llgoupto90percentonweek3,butyouwillalsodropto3setsof1.

VARYINGMAINLIFTVOLUME:IntheIntermediatecycle,themainliftvolumeremainsstaticat3setsof15for3weeks,followedbyonetestday.OntheAdvancedcycle,yourvolumewavesup,startingat25totalrepsonthemain

exerciseinweek1,downto9totalrepsinweek3,finishingwitha1repmaxforweek4.You’llalsonoticethatthemainliftvolumeevenvariesoccasionallywithintheweek.Onweek3,thedeadliftisreducedto3singlesratherthan3tripleslikethetwopreviousdays.Thisissothatyoudonotburnyourselfoutwith90percentonthedeadliftafewdaysbeforetestingthesquat.

Sincethereprangewillvary,sowillyourrestintervals.Forsetsinthe1-5reprange,restforabout5minutesbetweensets.Forassistancemovementswhichwillremaininthehigherrepranges,gobacktothe1-3minuterangeforrestperiods.

You’llnoticethatalloftheprogramsincludedinthisbookcallfortraining3daysperweek.Theexactdaysareuptoyou,butIwouldrecommendhavingatleastonerestdayinbetweeneachtrainingdaytoallowrecovery.AschedulelikeMonday,Wednesday,andFridayinthegymwithTuesday,Thursday,Saturday,andSundayoffisatypicalschedule.

Forthemainlifts,thepercentagesrefertothepercentageofyour1repmax.Soif,forexampleyoursquatis200poundsandthetrainingsessioncallsfor75percent,yourworkingweightforthedaywouldbe150pounds.Ifyoudonotknowwhatyour1repmaxisyet,pluginyour10repmaxforthe75percentday,thenadd5percenteachweekuntilyoutest.Afterthetestday,youwillhaveatruepercentageyoucanuse.

Foryourassistancework,startwithaweightthat’ssomewhatchallengingtogettheprescribedsetsandrepswith,butnottothepointwhereyouriskamiss.Makeconservativejumpsinweightforsubsequentweeks(5to10pounds).Bythelastweek,whenperformingthatexercise,itshouldbedifficult(butnotimpossible),togetallyoursetsandreps.

IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

“Mostadvancedliftersdesigntheirownprogramming,orheavilymodifypre-existingonestotheirownuniqueneeds.”

CYCLE1:WEEK1IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)65%×5×5

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)65%×5×5

Bent-OverRow(Dumbbell)4×8

LyingTricepsextension(Dumbbell)4×10

ShoulderRaise(Lateral)4×10

ConventionalDeadlift(Barbell)65%×5×5

StraightLegDeadlift(Dumbbell)4×10

ReverseHyper4×10

InclineBenchSit-Up4×10

CYCLE1:WEEK2IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)80%×5×3

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)80%×5×3

Bent-OverRow(Dumbbell)4×8

TricepsExtension(Dumbbell)4×10

ShoulderRaise(Lateral)4×10

ConventionalDeadlift(Barbell)80%×5×3

StraightLegDeadlift(Dumbbell)4×10

ReverseHyper4×10

InclineBenchSit-Up4×10

CYCLE1:WEEK3IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)90%×3×3

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)90%×3×3

Bent-OverRow(Dumbbell)4×8

TricepsExtension(Dumbbell)4×10

ShoulderRaise(Lateral)4×10

ConventionalDeadlift(Barbell)90%×3×1

StraightLegDeadlift(Dumbbell)4×10

ReverseHyper4×10

InclineBenchSit-Up4×10

CYCLE1:WEEK4IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BoxSquat(Barbell)100%×1

StraightLegDeadlift(Barbell)4×8

BackExtension4×10

PulldownAbs4×10

BenchPress(Barbell)100%×1

Bent-OverRow(Dumbbell)4×8

TricepsExtension(Dumbbell)4×10

ShoulderRaise(Lateral)4×10

ConventionalDeadlift(Barbell)100%×1

StraightLegDeadlift(Dumbbell)4×10

ReverseHyper4×10

InclineBenchSit-Up4×10

CYCLE2:WEEK1IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat65%×5×5

Goodmorning4×8

Glute-HamRaise4×10

Glute-HamBenchSit-Up4×10

FloorPress(Barbell)65%×5×5

StandingT-barrow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift65%×5×5

MachineLegPress4×8

Bent-OverRows(Barbell)4×10

SpreadEagleSit-Ups4×10

CYCLE2:WEEK2IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat80%×5×3

Goodmorning4×8

Glute-HamRaise4×10

Glute-HamBenchSit-Ups4×10

FloorPress(Barbell)80%×5×3

StandingT-barrow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift80%×5×3

MachineLegPress4×8

Bent-OverRows(Barbell)4×10

SpreadEagleSit-Ups4×10

CYCLE2:WEEK3IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat90%×3×3

Goodmorning4×8

Glute-HamRaise4×10

Glute-HamBenchSit-Ups4×10

FloorPress90%×3×3

StandingT-barRow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift90%×3×1

MachineLegPress4×8

Bent-OverRows(Barbell)4×10

SpreadEagleSit-Ups4×10

CYCLE2:WEEK4IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

BarbellSquat100%×1

Goodmorning4×8

Glute-Hamraise4×10

Glute-HamBenchSit-Ups4×10

FloorPress(Barbell)100%×1

StandingT-barRow4×8

TricepsPushdowns(Cable)4×10

FacePulls(Cable)4×10

SumoDeadlift100%×1

MachineLegPress4×8

Bent-OverRows(Barbell)4×10

SpreadEagleSit-Ups4×10

CYCLE3:WEEK1IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat65%×5×5

ZercherSquat4×8

StraightLegDeadlift(Dumbbell)4×10

InclineBenchSit-Ups4×10

OverheadPress(Barbell)65%×5×5

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)65%×5×5

StraightLegDeadlift(Barbell)4×8

BackExtensions4×10

Planks4×30seconds

CYCLE3:WEEK2IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat80%×5×3

ZercherSquat4×8

StraightLegDeadlift(Dumbbell)4×10

InclineBenchSit-Ups4×10

OverheadPress(Barbell)80%×5×3

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)80%×5×3

StraightLegDeadlift(Barbell)4×8

BackExtensions4×10

Planks4×45seconds

CYCLE3:WEEK3IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat90%×3×3

ZercherSquat4×8

StraightLegDeadlift(Dumbbell)4×10

Glute-HamBenchSit-Ups4×10

OverheadPress(Barbell)90%×3×3

LatPulldowns4×8

LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)90%×3×1

StraightLegDeadlift(Barbell)4×8

BackExtensions4×10

Planks4×60seconds

CYCLE3:WEEK4IntheAdvancedcycle,someexerciseswillbewrittenasanexpression,withtheweightfirst,followedbythenumberofsets,followedbythenumberofrepetitionsineachset.Forexample,3setsof5repetitionswith135poundswouldbeexpressedas“135×3×5.”

DAY1 DAY2 DAY3

FrontSquat100%×1

ZercherSquat4×8

StraightLegDeadlift(Dumbbell)4×10

Glute-HamBenchSit-Ups4×10

OverheadPress(Barbell)100%×1

LatPulldowns4×8LyingTricepsExtensions(Barbell)4×10

ShoulderRaises(ReverseFly)4×10

DeficitDeadlift(Barbell)100%×1

StraightLegDeadlifts(Barbell)4×8

BackExtensions4×10

Planks4×90seconds

CREATINGYOUROWNPROGRAM

Thebestoptionformostnovicestrengthtrainersistofollowapre-designedprogramliketheonesinthisbook,oraprogramwrittenforthembyaqualifiedcoach.Therearejustsomanyvariablestoaneffectiveprogramthatunlessyouhaveeitheranacademicorsoundpracticalbackground(orideallyboth),youcanwastemonths,ifnotyears,tryingtowriteaprogramforyourself.

However,asyoumatureasanathlete,yourneedswillbecomemoreindividualized,anditmightmakemoresensetostartadjustingyourprogramming,ifnotcreatingonefromscratch.Usuallybythistime,youryears(notmonthsorweeks)underthebarhavegivenyouamuchdeeperunderstandingofthetrainingprocess.

Inmostcases,thetransitionfromfollowingprogramstodesigningthemisgradual.Fewathleteswakeuponedayanddecidetoabandontheirpre-designedprogramandstartfromscratch.Usually,thisswitchoccursastheresultofyearsoftinkeringwithandtweakingtheirexistingprogramming,untilitnolongerresembleswhattheystartedwith.

Incidentally,thisishowmostprofessionalstrengthathleteslearnedtoprogramforthemselvesandothers.

Thereasonlearningtoprogramcanbetricky,isthat“correct”programmingwillvarybasedonthegoalandtheathlete.Eventwoathletesinthesamesportmightneedseeminglydifferentprogramstoaddresstheirspecificneeds.

Ifyou’vebeenfollowingtheprogramsinthisbookforatleastayear,you’veprobablyalreadyfiguredoutafewtweakstomakethemworkbetterforyou.Ifyou’regoingon2ormoreyears,youmayhavemadesubstantialchanges,andbeconsideringmore.

Thischapterisnotsomucha“howto,”butacollectionofprinciplestokeepinmindasyoucontinuetoadjustandrefineyourtrainingprogram.Despitethedifferencesinvariousprogramtemplates,theyallfollowthesame“rules”inordertokeepyouprogressing.

ESSENTIALELEMENTSOFSTRENGTHPROGRAMMINGForaprogramtobeeffective,thereareanumberofelementsthatmustbepresent,regardlessoftheactualset-upandimplementation.Ifyoureadanypopularstrengthprograms,youwillseethesesameprinciplesatwork,nomatterhowdissimilartheprogramsseemtobe.

Thinkoftheseelementsastheskeletonofallprogramsandmakesuretoincludetheminyours.

GoalSettingThemostcriticalcomponentofdesigningaprogramisgoalsetting.Ifyouthinkofaprogramasaroadmap,thegoalisyourdestination.

Iamabigproponentofhavingbothshort-termandlong-termgoals.By“short-term,”I’mreferringtogoalsyouwouldworktowardoverthecourseofthemacro-cycle,orevery12to16weeks.By“long-term,”Imeangoalsthatyouwillkeepinmindthroughoutthedurationofyourliftingcareer.

Inordertohelpyousettleonanappropriateshort-termgoal,IalwaysrecommendusingtheS.M.A.R.T.goalformat.

Specific

Measurable

Attainable

Realistic

Time-bound

SPECIFIC:Beforedesigningaprogram,youshouldknowwhatspecificallyyouaretryingtoaccomplish.Broadgoalslike“getstronger”or“gainmuscle”aregoodtomotivateyouinmakingthedecisiontostarttraining,buttheydon’treallyhelpyouputthenutsandboltstogether.Insteadofsettingabroadgoallike“getstronger,”figureouthowmuchyouwanttoimproveinthebasiclifts,andworkbackwardfromthere.

MEASURABLE:Settingmeasurablegoalsintrainingisusuallyprettyeasybecauseprogressismeasuredinreps,pounds,andkilos.Somepeoplealsoliketorelyonthemirrortogaugeprogress,butthisisatoughwaytoquantifyprogressunlessyouhaveaverywell-trainedeye.Additionally,itisdifficulttojudgeyourownappearancebecauseofyouremotionalconnectiontotheresult.Inlifting,ifyourweightsareimproving,youknowbeyondashadowofadoubtthatyouareimproving.

ATTAINABLE:It’sgreattohaveloftygoals,butsometimespeoplesetagoalforthemselveswithouteventakingthetimetoconsiderwhethertheirgoalispossible,evenunderthebestofcircumstances.I’llneverforgettherelativelyuntrainedguywhowalkedintothegym,claiminghewasgoingtodeadlift1,000pounds.Sofar,onlytwomeninhistoryhaveeveraccomplishedthis,andbothwereextraordinarilytalentedlifters.Incaseslikethis,alittleself-consciousnesscanbeagoodthing.

REALISTIC:Thisissimilartothe“attainable”attribute,butIdefineitabitdifferentlyintermsofgoalsetting.Foragoaltobeattainable,itmustbesomethingthatiswithinyourgeneticmakeuptobeabletoaccomplish.Arealisticgoalisonethatyouarewillingtoworktoward.Forexample,youmightbephysicallycapableofsquatting800poundsoneday.Whilethisgoalisattainable,itmaynotberealisticwhenyouconsiderwhatsacrificesitwouldtaketogetthere.Pickagoalthatyoucanrealisticallyimagineyourselfworkingtowardwithoutmakingsacrificesyouareunwillingorunabletomake.

TIME-BOUND:Goalstendtoworkbestwhenboundtoaspecificdateortimeframebecauseitkeepsmotivationhighandencouragesstructureinordertoaccomplishthem.Oneofthereasonscompetitiveliftersmakemoreprogressthannoncompetitiveliftersisthattheircontestschedulesgivethemspecificdatestofocusonandworktoward.Whiletime-boundgoalscanhelpkeepyoumotivated,theycanalsoimprovepatience.Forexample,ifyouestablishthatyouhave12weekstoadd20poundstoyoursquat,youwillbelessinclinedtogoall-outonday1andriskinjury.

EvaluationInordertoputtogetherasensibleprogramforanyathleticgoal,youmustfirst

knowyourcurrentlevelofconditioning.Todothis,yourtrainingprogrammustincludesomesortofevaluationprocess.

Toborrowtheroadmapanalogyfromthegoalsettingsection,thinkofevaluationasyourGPS,whichisconstantlyupdatingyouastoyourprogress.Mostpersonaltrainersandcoachesusesomesortofevaluativeprocesstotellthemifanathletesorclientsareontracktohittheirgoals.Youshoulddothesamewhenprogrammingforyourself.

Thekeyhereistobeasobjectiveaspossible.Themorehonestyouarewithyourselfaboutyourcurrentstrengthlevel,thebetterpreparedyou’llbetoaddresswhatevermightbeholdingyouback.

Inthecaseofstrengthprogramming,thesimplestevaluativetoolsaretheweightsthemselves.Yourprogramshouldincludeperiodic“testing”sothatyoucantrackyourprogress,aswellascalculatethecorrectpercentagesforyourtrainingweights.Dependingonthestyleofprogrammingandyourlevelofexperience,youmighttestyourselfanywherefrommonthlytoacoupleoftimesperyear.Mostcompetitiveliftersrarelytestatallintraining,andsavetheirheaviesteffortsforcompetition.

IntheIntermediateandAdvancedcycles,themonthly“testweek”servesasbothanevaluationandatrainingstimulus.Onalinearperiodization-basedprogram,youwouldwaitevery12to16weekstotest,whichisstillfrequentenoughtogaugeprogressyearinandyearout.

Theevaluativeprocessisanotherreasonwhycompetitivelifterstendtoprogressfaster.Competitionistheultimatesettingtoteststrengthbecausetheathleteisbeingheldtoauniformstandardsetbythejudges.Improvementfrommeettomeetmeansatangiblegaininstrength.

ProgressionUnlessyourbodyisconsistentlychallengedtoperformmorethanbefore,progresswillstagnate.Thisprogressioncanincludeintensity,volume,orfrequency.Whileprogressionisnecessaryoverthecourseoftheprogram,rememberthatwe’respeakinglong-termhere.Whileit’sgreattoaspiretodailyimprovements,rememberthatthelongersomeonetrains,theharderitwillbeforthemtomakegainsfromoneworkouttothenext.Infact,strengthathleteswillstartreducingtheirtrainingintensityweeksbeforeacompetitiontopreventburnout.

Insteadofgoing“allout”ineachtrainingsession,thegoalshouldtobeto

Insteadofgoing“allout”ineachtrainingsession,thegoalshouldtobetomakesmall,conservativeimprovementsoverthecourseofthetrainingcycle.

Youwillnoticethatinthetrainingcyclesinthisbook,exercisesareneverperformedformorethanamonthorso.Thisisbecauselinearprogressinasingleexerciseisnotpossibleinthelongterm.Forexample,adding10poundstoyourbenchpressinamonthisnotanunreasonablegoalatall.Tocontinueatthatratewouldmeanimprovingby120poundsinayear,whichisattainableforsomepeople,butnotformost.Fastforward10yearsandyouwouldbelookingata1,200-poundgainwhichhassofarneverbeenaccomplished.Asyoubecomemoreintunewithyourbody,youwillknowwhenyoucanpushandwhenyoucan’t.

OverloadOverloadgoeshandinhandwithprogression.Infact,strengthprogrammingis

oftenreferredtoa“progressiveoverload.”Overloadmeansthatyouareexposingyourbodytotasksthatitisnotyetabletoperform.Thisiswhyexercisesareperformedwiththegoalofmomentarymuscularfailure.Thisdoesnot,however,meanthatyoushouldeverattemptaweightthatyoucanonlygetthreerepswithwhenthegoalisten.

Aswithprogression,beginnerscansometimeshandlemoreoverloadthanexperiencedexercisers.Thisisbecausethenervoussystemofabeginnerisnotbeingtaxedtotheextentthatanexperiencedexerciser’sis.Thestrongeryouget,themoretaxingtrainingistothenervoussystem.Forexperiencedlifters,atrueoverloadisusedsparinglyandisusedonlyattheendofeitherthemeso-cycleorthemacro-cycle.

SpecificitySpecificityisacriticallyimportantfactorinprogramdesign,althoughthetermisoftenmisunderstoodbywell-meaning,butmisinformed,coaches.

Theterm“sportspecific”hasbeenfloatingaroundthecommercialfitnessandstrength/conditioningindustriesforoveradecade,butitisofteninterpretedtomeanthattheexercisesusedintrainingmustperfectlyreplicatetheskillsofthesport.Anexamplewouldbeagolferperformingaswingingmotionwhileholdingaweightedcable.

Theterm“sportspecific”isalsooftenusedinterchangeablywith“functionaltraining,”whichoften(andinexplicably)callsforathletestoperformexercises

training,”whichoften(andinexplicably)callsforathletestoperformexercisesstandingorsittingonunstablesurfaces,likematsandstabilityballswhileliftingafractionofwhattheycouldwiththeirfeetonthefloor.

Withregardtotraining,specificitysimplymeansthattheprogramiswrittenforthegoaloftheuser.Ifyourgoalistogainasmuchmuscleaspossible,apowerlifting-basedprogramwillhelp,butnotasmuchasaprogramdesignedspecificallyforbodybuilding.Likewise,ifyourgoalisimprovedstrengthandpower,abodybuilding-basedprogramwillbebetterthannothing,butnotashelpfulasaprogrambasedaroundtheOlympicliftsorpowerlifts.

BalanceWhenIsaythataprogrammustbebalanced,Idonotmeanthetypeofbalancethatatightropewalkerwoulddisplay,butratherbalanceintermsoftrainingyourentirebodyinawaythatmaintainsbalancebetweenmusclegroups.

Musclesdonotfunctionindependentlyofeachother.Mosthaveanagonist/antagonistrelationshipwithatleastoneothermusclegroup.Forexample,whenthequadricepsmusclecontractstoextendthekneejoint,thehamstrings(kneeflexor)allowthemselvestobelengthenedinordertoallowthekneejointtoextendwithoutresistance.

Whenamusclegroupbecomestoostronginrelationtoitsantagonist,animbalancedevelops,whichcanhinderperformanceandcontributetoinjury.Youcanseemuscleimbalanceslikethisinweightroomsacrossthecountry.Whentrainees(usuallyyoungmen)spendtoomuchoftheirtimewithpressingmovements,likethebenchpress,theybegintotakeonastoop-shoulderedappearance,asthepecsandanteriordeltoidsoverpowerthemusclesoftheupperback.

Notonlydotheseguysincreasetheirriskofshoulderinjury,buttheyalsolimittheirprogressinthebenchpresswhichtheyaretryingsohardtobuild.Whenthebodysensesamuscularimbalance,itwilllimitforceproductionintheagonistmuscletoprotecttheantagonistmusclefrombeingoverpoweredandinjured.

Anothercommonexampleofmuscleimbalancewouldbetighthipflexorscontributingtolowerbackpain.Thehip/trunkflexionassociatedinmostabdominalexerciseswillcausetighthipflexorsifnotbalancedoutbyhip/trunkextension.Internalrotationoftheshoulder,commoninthrowingmovements,cancauserotatorcuffpainifnotaccompaniedbyexternalrotation.Trainthebodyasasingleentity,notacollectionofparts.

Soifyouwantabigbenchpress,trainyourupperbackhard,andifyouwantstrongabdominals,trainyourlowerback/hipextensors.Forthatmatter,wheneveryouperformanymovementwithresistance,besuretoincludeanoppositemovementinthesameplanetoavoidimbalances.

Theoneexceptiontothisruleiswithsquattingmovementsbecause,otherthanleglifts,therereallyisn’tanoppositemovementforyoutowork.Thisisbecauseourlowerbodiesaredesignedforstronghipextensionformovementslikerunningandjumping,butonlyneedhipflexiontoreturnthelegstothestartposition.

RecoveryRecoveryisanimportantandoftenoverlookedaspectofexerciseprogramming.Alwayskeepinmindthattrainingshouldbeconsideredastresstothebody,andthatmuchlikemoreseriousformsoftrauma,thisstressmustberecoveredfrom.Therearetwotypesofrecoverythatwewanttoincludeinanytrainingprogram.Theyincludepassiverecoveryandactiverecovery.

Passiverecoverymeansdayswherenotrainingisscheduled,andactivityislimited.Activerecoverymeanstakingadvantageoftrainingandtechniquesgearedtowardhealingthesofttissuesandnervoussystem.

You’llnoticethatalmostallstrengthtrainingprograms,includingthoseincludedinthisbook,haveafew“offdays”eachweek.Formostpeople,I’vefounditparticularlyeffectivetotraineveryotherdayorso.Ifyoudoneedtotrainconsecutivedays,it’sagoodideatoadjusttheintensitysothatyouarenottrainingheavyonconsecutivedays.

Inmostcases,youcanperformeitheractiveorpassiverecoveryonyouroffdays.Activerecoveryisusuallybetter,aslongasyoukeepanytrainingtoalowenoughintensitythatitdoesn’taffectyourprogrammedtrainingsessions.Keeptheresistanceatabout30percentto40percent.Thegoalhereistoimprovecirculationandpumpbloodintothemuscles.

Compoundmovementsaresuperiorforstrengthgain,butlight,singlejointexercisesaregreatforrecovery.Cableandelasticbandresistanceisparticularlyeffective.Agoodruleofthumbisthatifanythingyoudomakesyousore,thenit’stoointense.Otheractiverecoverytechniquescanincludestretching,massage,lowintensitycardio,contrastshowers,andyoga.

PeriodizationThewholeconceptofprogrammingisbasedontheknowledgethatanorganism(inthiscase,us)willnotprogressindefinitelyifgiventhesamestimulus(inthiscase,liftingweights).Whileyourprogramisyourplantoaccomplishyourgoal,periodizationisthemethodthatdetermineshowthatplanwilllook.Thereareseveralformsofperiodization,andtheyallaccomplishthesameobjective:regulatingthedelicatebalancebetweenvolume,load,andfrequencyinordertofacilitatecontinuedprogress.

Ifyouwanttobeabletodevelopprogramsforyourselforothers,youmustfirstdecidewhichmethodofperiodizationyouwouldprefertouseandwhy.

LINEARPERIODIZATION;Thesimplestofalltheperiodizationmodels,linearperiodizationistheeasiestformofperiodizationtoplanandfollow.Whilenotgenerallyregardedasthemosteffectivebyexpertsinstrengthandconditioning,itdoesworkandcanbeagoodintroductiontoprogramdesignforyourfirstgo-aroundasyourowncoach.

Thebasicconceptissimple.Starttheprogramwithlowintensityloadonthemainlifts,performedwithhighvolume,graduallytransitioningtolowvolumeandhighintensity.Togiveamorepracticalexample,aliftertrainingforabiggersquatmightstartthemacro-cyclewithweightsinthe55percentto65percentrange,performedfor10to15repsperset.Overthecourseofthe12to16weekprogram,theintensitywouldgraduallymoveuptojustover100percent(assumingaprismade),foronerepetition.

Themeso-cyclesareusuallybrokenupintophaseslabeled“hypertrophy,”“strength,”“power,”and“peak,”althoughthereislittlesubstantialchangefromonephasetothenext,otherthanapproximatelya5percentincreaseinintensity.Onagraph(seebelow),thevolumeandintensitiescanberepresentedbytwounbrokenlinesspanningtheentiremacro-cycle.

UNDULATINGPERIODIZATION:Undulatingperiodizationisasystemofnon-linearperiodizationthatbuildsintensityinawaveoverthecourseofthemeso-cycle,thendropsbackdownandbuildsbackupoverthenextmeso-cycle.

Forareference,theIntermediateandAdvancedcyclesincludedinthisbookuseanundulatingperiodizationscheme.

Whilelinearperiodizationisagreatintroductiontotheideaoflong-termperiodizedprogramming,itdoeshaveafewdrawbacks,whichmaymakeundulatingperiodizationamoreattractivechoice.

Thefirstissuewithlinearperiodizationisthatyouspendthemajorityofyourmaro-cycleusingsub-maximalloads,whichmeansyouwillonlyseeatangiblestrengthgaininthelastfewweeksofyourprogram.Forcompetitivelifterswhoonlyneedtobeattheirstrongestonthedayofthemeet,thisisreallynobigdeal.

Fortherecreationallifterhowever,waiting12to16weekstomakeapersonalrecordinaliftcanbealittledisheartening,especiallywhenyouareclosetothebeginningofyourcareerandenthusiasmisatitshighest.Withanundulatingperiodizationscheme,youhavetheopportunitytoworkathighintensitymultipletimesthroughoutthetrainingcycle,whichcanbemoregratifyingandkeepsyourmotivationhigh.

Undulatingperiodizationwillalsokeepyoustrongerthroughouttheyear,

Undulatingperiodizationwillalsokeepyoustrongerthroughouttheyear,whichisabigadvantageifyouareusingliftingtoprepareforanothersport.

IntheIntermediateandAdvancedcycles,theexercisesvaryfromonemonthtothenextinordertoexposeyoutoawidevarietyofexercisesandlimitboredom,butyoudonotnecessarilyneedtodothiswhendesigningyourownprogram.Ifyouwant,youcankeepthesamemainliftsfortheprogram,andchangeonlythevolumeandintensity.

Volume-Undulating3:1(12Weeks)

Prilepin’sChartBasedontheresearchofSovietsportsscientistA.S.Prilepin,Prilepin’schartisasetofguidelinesthatcoachesandliftersusetohelpwiththedesignoftrainingprograms.Essentially,whatPrilepindidwastoanalyzethetrainingofelite-levelweightlifterstofigureouttheoptimalrelationshipbetweenvolumeandintensity.

Hisfindingsaretheresultofyearsofresearchingthebeststrengthathletesofhisera,andthechartisexceptionallyaccuratetothisday.

HOWTOREADTHECHART:Theleft-mostcolumnrepresentsyourtrainingweight,expressedasapercentageofyour1repmax.

Thenextcolumngivesyoutheidealrangeofrepetitionsperset.Thenextthreecolumnsgiveyouyouridealtotalnumberofrepetitions,with

themediumcolumnbeingtheoptimalrangeformostapplications.Forexample,let’ssayyouwanttofigureouttheoptimalvolumefor85

percentofyourmaxsquat.Accordingtothechart,youwillwanttokeeptherepsbetween2and4repsperset,withanoptimalrangeof8to15repspertrainingsession.Thiswouldmakeanyofthefollowingset/repschemesappropriate:

5setsof3=153setsof3=94setsof3=123setsof4=125setsof2=102setsof5=10

Mostprogramswoulduseeither3×3or5×3,becauseforsomereason,youjustdon’tseeawholelotofprogramsusingsetsof2or4.(I’mnotsurewhatthereasonforthisis,probablyjusthabit,butaccordingtoPrilepin,there’sreallynoreasonnotto.)

AfewconsiderationswhenusingPrilepin’schart:

RECOVERY:Ifyouareparticipatinginanothersportinadditiontoyourlifting,orhaveastressfulschedulethatmakesrecoverydifficult,sticktothelowrangeforrep-volume.RememberthattheathletesonwhomthischartwasbasedwerethethoroughbredsofOlympicweightlifting,andhadfewresponsibilitiesotherthantheirtraining,nottomentionsuperiorgenetics.

TIMEUNDERTENSION:Duetotheirexplosivenature,theOlympiclifts(thesnatchandthecleanandjerk)placetheathleteundertensionforlesstimethanthepowerlifts.Soasetofthreesquatsat85percenttakesmorestrainingthanasetof3snatchesatthesamepercentage.Takingintoaccountthatthechartwasdesignedwithweightliftersinmind,ratherthanpowerlifters,itwouldprobablybeagoodideatosticktothelowrangeforvolumewhenyougetto90percentandabove.

Accordingtothechart,theupperrangeofvolumewouldbe8to10totalrepsfor90percentandabove.Anyexperiencedpowerlifterwilltellyouthat10repsatover90percentisatonofwork.Thelowendof1to4repsshouldbeplenty.

LIFTEREXPERIENCE:Percentage-basedtrainingworksbecausewecangenerallyexpectaliftertobecapableofacertainnumberofrepsatagivenpercentageoftheir1-rep-max.Asyou’veprobablynoticedintheprogrammingsectionaswellasinPrilepin’schart,thereisaninverserelationshipbetweenintensityandvolume.Thisiscommonknowledgeintraining,butwhatisnotcommonlyknownisthatthisrelationshipwillvarybasedontheexperienceleveloftheathlete.

Forexample,anoviceathletecanusuallybeexpectedtoperformbetween10and15repswith75percentoftheirmax.Ontheotherhand,anexperiencedpowerliftermightonlybeabletocomplete8repsorso,althoughthetotalweightwillbemuchheavier.Thisisbecausepowerliftershaveconditionedtheirnervoussystemtofireasmuchmuscletissueaspossibleforonebigstrain,yettheymightnothavetheshort-termmuscularenduranceforhigherrepetitions.

Bodybuilders,bycontrast,generallyuselowerintensitieswithhigherrepetitions,andmaybecapableofmuchmorerepsatagivenpercentagethanatruestrengthathletewouldbe.

Mostregularlifterswillfallsomewhereinbetweenthesetwoexamples—justbeawarethatpredictionsofrepetitions,whileagoodguideline,arenotsetin

beawarethatpredictionsofrepetitions,whileagoodguideline,arenotsetinstone,soyou’llneedtopayattentiontotrendsinyourtrainingtofigureoutwhereyoufallonthisspectrum.

INJURYPREVENTION&MAINTENANCE

Injurypreventionfocusesontwokeyingredients:properexercisetechniqueandprogressivelyincreasingloadovertime.Ifyoufocusonthesetwokeyelements,yourlikelihoodofexperiencinganinjuryrelatedtoperforminganexerciseisminimized,ifnoteliminated.

Youmayhaveheardfellow“gymrats”sayingtheyweresosorefromtheirworkoutearlierintheweek.Delayedonsetmusclesorenessisanormalprocessofastrength-buildingprogram,particularlyanewone.Musclesorenesscanlastfor24to96hours.Activerecovery(suchaswalking),gettingadequatesleep,drinkingwater,andstretchingareseveralwaystofacilitatemusclerecovery.

Asprofessionaltrainers,wehaveprovidedhundreds,ifnotthousands,ofclientswithevidence-basedstrengthprogramsovertheyears.Weknowfromourexperience,andfromfeedbackfromclientsofalllevels,thatbeingstrongandhealthycanandshouldgotogether.

Injurypreventionandstrengthmaintenanceshouldgohandinhandbecausestrengthtrainingmustbedonewithconsistency,andwithconsistencycomesadaptationandprogressioninyourprogram.

Evenwiththegreatestprogramdesign,everypersonhastheirweakspotswhichmayaffectyourabilitytoperformakeyexercisewithperfecttechniqueandformsothatyoucanmaximizestrengthgainsandreducethelikelihoodofinjury.(Forexample,tighthipsandanklesmaycausekneepainandpreventproperrangeofmotionduringthesquat.)

Intheguidanceprovidedwithinthischapter,wewillfocusonthemainliftsthatutilizeourstrengthprogramphilosophyofpush,pull,lift,press,andextend.Severalsupplementaryliftsthattendtobemorepopularwillbeincludedaswell.

Theliftwillbelistedfollowedbycommonlimitationthatmostpeopleexperience,evenprofessionaltrainersandcompetitiveathletes.Immediately

beloweachlistoflimitationaretwosuggestedexercisesthatcanbedonetomitigatethestabilityormobilityyouarelacking,therebycreatingabetteroverallstrengthexperience.Pleasekeepinmind:thereisnosubstituteforactuallyperformingthelifts,especiallythemainlifts.

THEMOBILITYMYTHUndeniably,mobilityisanimportantcomponentofstrengthtraining.Whentheexecutionofaliftisinhibitedbyeitherweaknessorinflexibility,theathleteisatasignificantlygreaterriskofinjury.Forexample,whenthehamstringsaretootight,aliftertryingtobreakparallelinthesquatmaybeplacingexcessiveloadonthelowerback.Additionally,variousformsofmobilitytrainingalleviatesymptomsofexistinginjuriesandcanalsohelpspeedrecovery.

Forthesereasons,itisnotuncommontoseemostathletesspendthefirst20minutes(oftenmore)oftheirtrainingsessionsonthefloor,usingbands,rubberbands,foamrollers,lacrosseballs,andothertoolstomethodicallystretchandmassagetheirhips,backs,shoulders,andothermusclegroups,beforeevenlookingatabarbell.

Havingcomefromtheerawhenathletesdidlittle,ifany,stretchingbeforetraining,Ihavetowonder,isn’tthisoverkill?Especiallywhensomanyoftheseathletesreallyaren’thandlingallthatmuchweighttobeginwith?

IrealizeI’mbuckingaverypopulartrendhere,butIhavesomeprettysensiblereasonstodoso.

Sometimes,theverymobilityregimenthattheseathletesareusingtoavoidinjurymightbeincreasingthelikelihoodofaninjury.Whenyouconsistentlyperformaparticularathleticskillorexercise,yourbodywillgothroughanumberofadaptationsinordertoperformtheskillasefficientlyaspossible.Sometimes,thismeanscertainmuscleswillbecometighterovertime.

Usually,athletesareencouragedtoaddressthistightnesswithstretchingdrillsorsofttissuework,butoptimalmobilityforaparticularsportdoesn’talwaysmeanmaximummobility.Aslongasanathleteisabletodemonstratetherangeofmotionnecessarytoperformtheskillheorsheisrequiredto(suchasbreakingparallelinthesquat),doesitreallymakesensetostriveformore?

Insomecases,toomuchmobilitycanactuallyincreasetheriskofaninjurybecausethemusclesrequiredtostabilizetheworkingjoints(suchasthehips,

spine,andshoulders)areunabletomaintainsufficienttightnessthroughoutthelift.

Ifstrengthathletestendtobetighterthanmostathletes,doesitnotstandtoreasonthatthismaybebecausetheirsportdemandstheybetighter?

Therearealsosomecompellingreasonswhytoomuchmobilitywork,especiallywhenperformedbeforelifting,canhinderperformance.

Stretchingandsofttissueworkincreaseflexibility(atleastintheshortterm)becausetheyinhibitthestretchreflex,whichinturndiminishespower.Forexample,trythrowingabaseballwithatypicalwind-up,andthenwithout.Althoughitiscountertopopularopiniononmobility,strengthathleteswantacertainamountoftightnessbecausethenaturalelasticityofthetightmuscleswillaidintheproductionofforceunderheavyweights.

Ofcourse,thereareexceptionstothisphilosophy,mostnotablypain.Ifyouareexperiencingpainduetomuscletightnessorimbalance,thensensiblemobilityworkbecomesabsolutelyessential.

Likewise,ifyouareunabletoperformcertainliftsorexercisesthroughoutthefullrangeofmotionwithoutsacrificingtechnique,thenincreasingflexibilityactuallytakesprecedenceovertrainingtheliftbecauseuntilyouareabletoexecutetheliftproperly,trainingitwillforceyoutopracticeamistakeandwillonlyhinderlong-termprogress.

Aswithanyexercise,theimportanceofmobilitytrainingisaquestionofcontext.

MOBILITYVERSUSSTABILITYFunctionaltraininghasstormedthegeneralpublicwithafuryoverthelastdecadewithpopulartrainingmethodologiessuchasTRX,P90X,Insanity®,andCrossfit.Theseprogramsallhavetheirownprosandconsintheirrespectivespace,buttheaveragepersonlookingtoenhancetheiroverallfitnessoftenhasnoideawheretostart.Theunderpinningofthefunctionaltrainingmethodologycantracepartofitsrootsbacktotheconceptofmobilityversusstability.

Inthemedicalcommunity,mobilityreferstorangeofmotionaroundajoint.Intheathleticcommunities,mobilityoftenreferstoanapproachtotrainingsuchasmovement-basedwarm-ups.

Stabilityistheabilitytomaintainyourpositioninspacewhenforceactsuponyourbody.Forexample,whileperformingawalkinglungeyoucankeepyourbodyuprightandyourkneestraightwithgravitypullingyoudown.Inrecentyears,trainingtoolssuchasBOSUballs®havebeenusedtoenhancetheresponseofyournervoussystembyconstantlychallengingyoutomaintainyourposition.Unfortunately,there’sverylittletransferofBOSU-ball®skillstoreallife,asopposedtoperforminganoverheadpressorwalkinglunge.

Generallyspeaking,youmusthavestabilitybeforemobility.Inreal-worldterms,stabilityreferstotheexecutionofanexercisewithpropertechnique,producinggreaterforcethanthedumbbellorbarbellisplacingonyou.Onceyouovercomeagivenresistanceandarestable,youcanadvanceinthatmovement.Thisiscalledprogressiveoverload.Getstrongandtherestwilltakecareofitself.

INJURYPREVENTIONEXERCISESBYBODYAREA

Inthefollowingpages,youwillfindanin-depthdescriptionofpreventativeexercisesgroupedbybodyregion:upperbody,hipgirdle,andlowerbody.Asprofessionaltrainers,wehavetrainedliterallythousandsofclientsduringourcombinedof40yearsofexperience.Oneimportantfacttorememberisthateveryperson’sbodyisunique.Youwillnotneedtorefertoeveryinjurypreventionexercise,butwedoencourageyoutoexperimentprudentlyonbodyareasotherthanthoseyoufeelneededworkintheearliermainliftssection.

Theremayarisetimeswhenduetoimmobilityorinjury,yousimplycannotyetperformtraditionalexercises.Inthiscase,youwillneedanexerciseregimenaimedatfirstimprovingbasicmovement.Wecallthis“gettingintoshapetogetintoshape.”

Mostoftheseexercisescanalsobeusedtoaddressinjuriesandmobilityissuesthatmayarisejustfromworkingout.

UPPERBODY

GRIP/WRISTSTRENGTH

Set-UpSitinastablechair.Positionabucketinfrontofyouwithenoughricesothatyoucanreachintothemiddleofyourforearm.

ExecutionBegintomake“doorknob”motionsintherice.Youcanalsoflattenyourhandoutwithastraightarmorperformthealphabetintherice.

Thedoormotionisanasymmetricalmovement,whichsimulatesdailyactivitiesaroundyourforearmandelbow.Theflathandversionwillfocusontheshoulderandrotatorcuffmuscles.

RecoveryGentlystretchyourhandandfingersafterremovingthemfromthebucket.

UPPERBODY

SHOULDERBLADEGLIDE

Set-UpMaintainequalweightbetweenthekneesandhands.Pulltheribs“up,”engagingthestomachmusclesandtighteningupthehorizontalcorset.

ExecutionPushyourshouldersbladesbackanddown.Pullyourshoulderbladesforwardagainsttheribcageusingthemusclesaroundthearmpitsandchest.

RecoveryFindaneutralpositionbetweenthepushandpullmovements.

UPPERBODY

THREADTHENEEDLE

Set-UpStartinanall-foursposition.

ExecutionReachthroughthemid-sectionofyourbodybetweentheoppositesidearmandhip.Keepthesupportingarmslightlyflexed.Focusonthe“sling-system”connectionbetweentheoppositesidehipandshoulderduringthisreachingmovement,whichtargetsthemiddleback

RecoveryPulltheshoulderbladebackfirstagainsttheribcagewall.Pauseandrepeat.

UPPERBODY

CANOPENER

Set-UpStartinanall-foursposition.

ExecutionPlaceyourhandbehindyourheadwhilekeepingtheshoulderbladeagainsttheribcagewall.Initiatethemovementfromyourbackandribs.Opentheshouldergirdleup,leadingwiththeworkingsideelbow.Arotationalsensationwillbefeltthroughtheribs,stomach,andback.

RecoveryContractthefrontofyourbodybetweentheworkingsideshoulderandoppositesidehip.

UPPERBODY

SPINALWHIP

Set-UpBegininanall-foursposition.Yourhandsshouldbepositionedundertheshouldersandyourkneesshouldbeunderthehips.

ExecutionArchthespineupusingthestomachmuscles,returntoneutralstartingposition,anddropthehipsbackoverthefeet.Returntoneutral,repeatsequence.

RecoveryResumeaneutralpositionbetweenmaximalupwardpositionanddownwardposition.

HIPGIRDLE

PHYSIOBALLGLIDES

Set-UpPositionyourselfwiththePhysioballonyourshouldersandhead,withyourribspulledintothebody.

ExecutionKeepthefeetandshouldergirdleactive.Slideside-to-side,focusingonkeepingthebackandhipmusclesworking.Whenslidingovertotheright,tightenuptherightglute.Whenslidingtotheleft,tightenuptheleftglute.

RecoveryBringyourhandsouttothesidetostabilizethebody.Endintheneutralposition.

HIPGIRDLE

BIRDDOGS

Set-UpStartinanall-foursposition.

ExecutionKeeptheweightequallydistributedbetweenthekneesandhands.Thisexerciseisperformedbyextendingtheoppositesidearmandlegsimultaneouslyandholdingtheextendedpositionmomentarily.Imagineyouareahuntingdogpointing.

RecoveryReturntoanall-foursposition.

HIPGIRDLE

HIPLIFTS

Set-UpLiefaceup.

ExecutionBeginningonyourback,initiatethemovementbypressingyourheelsintothefloor.Pushyourhipsup,usingthebacksofyourlegs.Yourarmsshouldremainalongthesidesofyourbody.Keepyourshouldersandneckrelaxed.Forthesinglelegvariation,keeptheworkingsidekneeoverthehipsduringthisexercise.

RecoveryReturntothefloor,startingwithyourshouldersandendingwithyourhips.

HIPGIRDLE

BACKEXTENSIONS

Set-UpPositionyourbodyfacedownwiththePhysioballonthefrontofyourhips.Gentlypressthefeetintothewallandslightlyextendtheknees.Youshouldfeeltheback,hips,andlegsisometricallycontractingbeforeholdingtheexercisefortime.

ExecutionAftercompletingtheproperset-up,proceedtomovethroughthevariousprogressivesequencesastolerated.

RecoveryReleasethelowerbackbydecreasingthepressureonyourfeet.

HIPGIRDLE

REVERSEHIPEXTENSIONS

Set-UpPositionyourbodyfacedown,withyourhandsflatonthefloor.

ExecutionTightenupyourlowerbackandhipspriortoliftingyourlowerbodyup.Pressyourheelsupwardsusingthebackofyourlowerbody.Progressfromusingonelegtousingbothlegs.

RecoveryReturnyourkneestothestartingposition.

LOWERBODY

SUPERMAN

Set-UpPositionyourbodyfacedownonamassagetableorsimilarelevatedflatsurface.Rotateyourheadtothemostcomfortableside.

ExecutionLifttheworkingsidearmupandslightlyouttothesideoftheshoulder.

RecoveryReturnyourarmtothestartingposition.

LOWERBODY

ACTIVEHAMSTRINGRELEASE

Set-UpPositionyourbodyfaceupwithonelegstraightonthewallandwiththehippushedintothewall.Forma90-degreeangleatthehip,ifpossible.Ifthehipsorlowerbackpopsup,placeasoftrolled-uptowelunderthepelvis.

ExecutionFeelthepressurefromyourstraightlegagainstthewall.Drawtheoppositesidelegdown,keepingthehipsstableandthebackneutral.Placeatowelunderyourheadiftensionisfeltintheneckorupperback.

RecoveryLieonyourbackwiththeworkinglegrestingontheground.

LOWERBODY

QUADSTRETCH

Set-UpStanduprightwithbothfeettogether.Useamachineoranyotherfixedobjecttosteadyyourbalanceduringthisstretch.

ExecutionReachbackandholdyourankle,pullingittowardyourglutes.Tightenthebackofyourhiptodeepenthestretch.

RecoveryRelaxandletgoofyourankle.

LOWERBODY

KNEELINGHIPFLEXOR

Set-UpPositiononefootforwardandonefootback.Forthesidewiththefootintheback,placethekneeontheground.Positionyourhandsbehindyourheadorstraightintheair.

ExecutionPushyourhipsforward,keepingyourlowerbackneutral.Uponreachingthefurthestforwardpoint,flexyourupperbodytotheside.

RecoveryReturnyourupperbodytotheneutralpositionandreturnyourhipstothestartingposition.

LOWERBODY

CHEST/LATOPENER

Set-UpLiefacedownonyourstomach.Yourhandsandelbowsshouldbepositionedclosetoyourbody.

ExecutionPressthehandsintotheground,breatheout,thenextendthebodyupandout.

RecoveryRelaxthebackandhips.

LOWERBODY

LATERALPLANK

Set-UpAligntheelbowandshoulder,whilekeepingthespineneutralbetweenthehipsandshoulders.

ExecutionCuethesidestomachmusclesbetweentheshoulderandhiptopulltowardtheceiling.Youwillfeelthisexerciseinthehip,obliques,andribcage.

RecoveryReleaseyourribsandreturntothefloor.

LOWERBODY

TOWELTOEPULLS

Set-UpSittowardtheendofachair.Positionalargetowelonthefloorstraightoutinfrontofyou.Makesureyouarenotwearinganyshoesorsocks;thisisabaretoeexercise.

ExecutionBeginpullingthetowelintothearchesofyourfeet.Feelthisexerciseinthefeetandankles.Tomakeitmoredifficult,performonefootatatimeoraddlightweightsatthefurthestpointonthetowel.

RecoveryRestbetweensetsasneeded,orforapproximately1minute.Lengthenthetowelbackouttotheoriginalstartingposition.Stretchthetoesandarchesofthefeetbetweeneachset.

INJURYPREVENTIONWORKOUTS

MAINLIFTS:LOWERBODY

BARBELLSQUATPrimaryLimitations:Flexibilityinshoulders,hips,andankles;StrengthinbackandhipsEXERCISE1:CanOpener

EXERCISE2:BackExtensions

BOXSQUATPrimaryLimitations:StrengthinhipgirdleEXERCISE:PhysioballGlides

FRONTSQUATPrimaryLimitations:Flexibilityinshouldergirdleandwrist;Weakextensorchain:backandhamstringsEXERCISE1:BackExtensions

EXERCISE2:ActiveHamstringRelease

DUMBBELLSQUATPrimaryLimitations:Flexibilityinhipandankles;Strengthinmiddleback

EXERCISE1:KneelingHipFlexorwithTrunkFlex

EXERCISE2:Chest/LatOpener

DEADLIFTPrimaryLimitations:Extensorchainstrength:backofthebody;ShouldergirdleinstabilityEXERCISE1:BackExtensions

EXERCISE2:ReverseHipExtensions

SUMODEADLIFTPrimaryLimitations:Flexibilityinthehipandgroin;ShouldergirdleinstabilityEXERCISE1:KneelingHipFlexor

EXERCISE2:Superman

DEFICITDEADLIFTPrimaryLimitations:Weaknessinhipgirdleandback

EXERCISE1:ReverseHipExtensions

EXERCISE2:LateralPlank

PINPULLPrimaryLimitations:Poorposture;TighthipgirdleEXERCISE1:BirdDogs

EXERCISE2:ActiveHamstringRelease

MAINLIFTS:UPPERBODY

BENCHPRESSPrimaryLimitations:Weaknessinshouldergirdle;WeaknessinupperextremitiesEXERCISE1:BirdDogs

EXERCISE2:Grip/WristStrength

FLOORPRESSPrimaryLimitations:InabilitytorelaxhipgirdleEXERCISE:ActiveHamstringRelease

BOARDPRESSPrimaryLimitations:Weaknessinarmsandshouldergirdle

EXERCISE:Push-ups:Placeafoldedtowelontheground.Performpush-upstotowel.

INCLINEBENCHPRESSPrimaryLimitations:InstabilityinshouldergirdleEXERCISE1:ShoulderBladeGlide

EXERCISE2:CanOpener

BARBELLOVERHEADPRESS

BARBELLOVERHEADPRESSPrimaryLimitations:InstabilityinbackandshouldersEXERCISE:LateralPlank

SUPPLEMENTARYEXERCISES:LOWERBODY

STRAIGHTLEGDEADLIFTPrimaryLimitations:Weaknessinlowerbackandhipgirdle

EXERCISE1:ReverseHipExtensions

EXERCISE2:ActiveHamstringRelease

GLUTE-HAMRAISEPrimaryLimitations:Weaknessinextensorchain:backofbody

EXERCISE1:Superman

EXERCISE2:LateralPlank

REVERSEHYPEREXTENSIONSPrimaryLimitations:weakback;tighthamstrings

EXERCISE:ReverseHipExtensions

BACKEXTENSIONSPrimaryLimitations:Weakgeneralbackmuscles;Tight/overactivehamstringsEXERCISE1:ActiveHamstringRelease

EXERCISE2:Superman

SUPPLEMENTARYEXERCISES:UPPERBODY

DUMBBELLBENCHPRESSPrimaryLimitations:weaknessinshouldergirdleEXERCISE:BirdDogs

DUMBBELLOVERHEADPRESS(alsoseeBarbellOverheadPress)

PrimaryLimitations:InstabilityinbackandshouldergirdleEXERCISE:LateralPlank

BENTOVERROWSPrimaryLimitations:Flexibilityinbackofbodyhamstrings;WeaknessinbackandhipsEXERCISE1:ActiveHamstringRelease

EXERCISE2:ReverseHipExtensions

SEATEDCABLEROWSPrimaryLimitations:Instabilityinshouldergirdle;Weaknessinback

EXERCISE:BackExtensions

PULLDOWNPrimaryLimitations:Limitationorrestrictioninbackmuscles

EXERCISE1:LateralPlank

EXERCISE2:ShoulderBladeGlide

PULL-UPSPrimaryLimitations:Weaknessinupperbody;Gripstrength

EXERCISE:Grip/WristStrength

TRICEPSPUSHDOWNSPrimaryLimitations:Weaknessinupperextremitiesandshouldergirdle

EXERCISE1:LateralPlank

EXERCISE2:Grip/WristStrength

SHOULDERRAISESPrimaryLimitations:Weaknessinshouldergirdle

EXERCISE:LateralPlank

BICEPSCURLSPrimaryLimitations:Upperbodystrength,includinggripstrengthEXERCISE:Grip/WristStrength

PLANKS:ABDOMINALSPrimaryLimitations:Discomfortinlowerback

EXERCISE:LateralPlank

FINALWORDS

Theinformationprovidedinthisbookshouldgiveyoueverythingyouneedtosuccessfullystartstrengthtraining,butpleaseunderstandthereisawholelotmoretotheexperiencethanthisoranybookcantrulyprepareyoufor.

HenryRollinsoncesaid,“KnowledgewithoutmileageisB.S.”andIcan’tthinkofanybetterembodimentofthissentimentinregardstotraining.Overthecourseofyourtrainingcareer,you’lllearnfarmoreunderthebarthanyouwillfromanybook,seminar,orwebsite.

Strengthtrainingisamarathon,notasprint.Greatnessisn’tachievedovernight,ratheritaddsupovercountlesssmallprsoverthecourseofalifetime.Ifyoutakeonelessontoheartfromthisentirebook,it’sthis:Enjoytheprocess.

INDEXOFEXERCISES

ActiveHamstringReleaseAssistedPull-Up

BackExtensionMachineBackExtensions,8.1,11.1BarbellSquatBenchPressBent-OverRowsBicepCurlsBirdDogsBoardPressBoxSquat

CablePull-ThroughsCanOpenerChest/LatOpenerChestPressMachineChest-SupportedRowsCloseGripBenchPressConventionalDeadliftCrunches

DeficitDeadliftsDumbbellBenchPressDumbbellOverheadPressesDumbbellSquats

FacePullsFloorPressFrontSquat

Glute-HamBenchSit-UpsGlute-HamRaisesGoodmorningsGrip/WristStrength

HackSquatHipLifts

InclineBenchSit-Ups

KneelingHipFlexor

LatPulldownLateralPlankLyingTricepsExtensions

MachineLegPressMachineOverheadPressMachineRow

OverheadPresses

PhysioballGlidesPinPressPinPullsPlankPulldownAbsPull-Ups

QuadStretch

ReverseHipExtensions

ReverseHypers

SeatedCableRowShoulderBladeGlideShoulderRaisesSideBendsSmithMachineInvertedRowSmithMachineOverheadPressSmithMachinePush-UpSpinalWhipSpreadEagleSit-UpsSquatStabilityBallSit-UpsStandingT-BarRowsStraightLegDeadliftsSumoDeadliftSuperman

ThreadtheNeedleTowelToePullsTricepsPushdowns

ZercherSquat

GOTQUESTIONS?NEEDANSWERS?

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