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Power Cycle Routine

With Strength Training Don't Be A Lightweight

Speed & Strength

Upping Your Bench

Powerlifting Nutrition

Bench Like An Animal Part 3

Bench Like An Animal Part 2

Bench Like An Animal Part 1

The benefits of strength training

How to Breakthrough Athletic Strength Barriers - Exclusive Audio Interview with Dave Tate

Strength Training for the Mature Population

Strength Training for Children Made Simple

Heavy Duty Hardcore Strength Training

Strength Training Techniques

A New Resource Focused 100% on Improving the Strength, Speed, Endurance, and Agility FOR ALL FEMALE ATHLETES! 

How to increase your bench by 50lbs in 21 days

More on Speed & Strength

How often? How hard? How many sets, reps?

Boards

An interview with Brent Mikesell

How much time between workouts

Power rack training

A bench press cycle

Power Cycle Download

Boards, Bands, and Bench Shirts.

Exercises to Strengthen The Joints

Factors Affecting Strength 

Fear is the Mind Killer

The Good Morning

Top Ten Powerlifting Training Secrets

Light Days

Meet Safety

Weigh in Bombs

Injuries

Primary Lift Technique

Rotator Cuff Problems

How to Design Your Workouts

Power Bench Press

Competition and Training Gear

What is wrong with my bench?

Powerlifting points on children

Not to much (watch out for overtraining)

Best reps for assistance work

How Weight Loss Affects Performance

Nutritional supplements for the strength athlete

So you think your squat is good?

What are Powerlifters?

About Supplements.com : Independent Review of over 20 Fat Loss Supplements - Click here

I cannot stand the polygraph.  Being exposed to it in law enforcement I know how it has failed and continues to be used.  Click here to learn how to beat a polygraph.

With strength training, don't be a lightweight

You've likely heard that with exercise, it all adds up. Every minute you spend climbing stairs, swimming laps or raking leaves counts toward the half hour a day of physical activity that's recommended for keeping your heart healthy. Just as long as you get moving, you're on the right track.

But when it comes to keeping your muscles strong, it's not that simple.

"Cardiovascular and strength training really are different," says Stephen C. Glass, professor of exercise physiology and coordinator of the human performance lab at Grand Valley State University in Allendale, Mich. "You can't just lift a pencil a thousand times," he says, and think that will boost your biceps.

That's an exaggerated example, of course, but plenty of gym-goers are working out with weights that are doing little more for them than a pencil, according to Glass and other fitness experts.

"If you just sit in a weight room and observe most people, I would say 80 percent are lifting inappropriately," Glass says.

Most gyms have their share of power-lifters who make the mistake of quickly jerking very heavy weights, a practice that can cause injuries. But a more common problem, he notes, is the failure to lift enough weight to build strength.

In a recent study published in the Journal of Strength and Conditioning Research, Glass found that everyone in a small group of novice weightlifters failed to use enough resistance to do them much good.

The study was meant to mimic what typically happens when beginners go to a gym and embark on a weight program with minimal supervision. Thirteen male and 17 female college students were observed using several weight machines, such as the seated bench press and the biceps curl. And all of the study participants consistently chose weight loads that were well below the minimum recommended level for building strength — 60 percent of their one repetition maximum (1RM).

Instead, they were lifting at intensities of 42 percent to 57 percent of their 1RM.

"They were picking really light weights," Glass says.

Keep it challenging

Just like it sounds, a 1RM is the maximum amount of weight a person can lift one time. Fitness specialists say most people should aim for 60 percent to 75 percent of their 1RM in order to challenge their muscles so they are stimulated to grow.

"If you're just doing activity that you're accustomed to, there's no overload, no stress," Glass says.


Experts generally recommend 8 to 12 repetitions of a particular exercise at a weight that completely fatigues the target muscle by the last rep. That means you'll be too tired for another one.

In fact, going all out to find your 1RM can lead to injuries, so it's best to work with a qualified personal trainer if you would like to calculate specific percentages, he says.

A consultation with a trainer is a good idea for all beginners, so they can learn proper, safe lifting techniques, emphasizes Glass. People who don't see results are likely to throw in the towel, so it's worth the time to learn good form.

Experts advise strength training two to three days a week, targeting all the major muscle groups, with at least a day between workouts. While three sets of a particular exercise are often recommended, one set can lead to significant strength gains, notes Westcott.

Over time, it's important to keep challenging yourself. Even people who have been training for long periods may make the mistake of coasting through their workouts.

Afraid to bulk up

Women are particularly likely to stick with a light weight routine because they're afraid strength training will cause them to "bulk up," with bulging pecs, thunder thighs and a big butt.

Truth is, most women simply do not have the biological means — high levels of the hormone testosterone — to look like a bodybuilder.

Even many men don't have it in their genes to do so.

"I've been trying to bulk up for 40 years," Westcott says. "And you're not going to mistake me for Arnold Schwarzenegger."

By Jacqueline Stenson

Speed & Strength


This question is regarding speed strength. You said that to achieve maximum speed, you shouldn't be concerned with percentages of maximum weight, but should rather use a weight that can be rapidly accelerated. What repetition range do you use during this type of training?

Since the idea is to minimize fatigue as much as possible, you should use 2-4 reps per set in general.

Even if the load is so great that you can't accelerate the weight fast, it doesn't matter that much, as long as you TRY to do so. The point being that the central nervous system will understand the message and will adapt accordingly.

I agree for the most part, although I only know of one study that addresses this issue. It is a sound argument because there are two components that add up to high levels of muscular tension - weight (or mass) and speed. So a big weight with correspondingly low speed can essentially result in the same level of muscular tension as a moderate weight with high speed. Proponents of the moderate weight/high speed approach (such as Louie Simmons), point out that a big weight can only be lifted a small number of times, where a moderate weight lifted with more speed can be lifted many more times, which would theoretically lead to a bigger training effect.
 

So you can't figure out for the life of you why your bench is stuck at 315? You have been training everyday, eating well, thinking you are training your ass off living the clean life, and now you want to know why you can't make gains. Are you running around calling yourself a power guy?

Are you sure you are doing a routine that would be considered a "strength" routine? If you are doing a progressive routine, step-by-step, week-by-week, you might not be accomplishing what you think you are training for. Let's talk powerlifting.

Utilizing Powerlifting To Make Gains...

I have talked in past articles about power training, now we are going to get into it. In my article "Bench Like an Animal", I gave a starter workout for someone wanting to perk up their bench, or for someone wanting to enter the power life. Now, we need to advance that training so that we can start developing some new bench freaks. I also have spoken about education. With education comes options. With options come advancements. Simple formula, freakish results. The difference is in the training.

Repping weight will make you good at repping weight. It will not work toward your ultimate one rep max. It will make you stronger, but it will not make you powerful. If you want to become a good competition bencher, it doesn't matter what your second or third rep or fourth rep is. You want to train so that your first rep is your best rep, because you only get one shot at competition. How many times in your training has your first rep not been your best? That tells you that your training methods need to be adjusted, because in powerlifting three reps will make you strong, but one will make you a power monster.

Using Bench Shirts To Up Your Bench

If you really want to push the limits of your max, we can talk about bench shirts. Never heard of one? Never seen one? Let me give you a bit of background. Picture a shirt made of a polyester material. When you first get this thing in the mail, you will not be able to fathom how you will get this thing on. The chest is cut way too small, and the shirt is so tight that it probably will turn you arms blue and make it hard to breathe.

It takes three of your biggest friends to get it on you. You'll need talc powder and some work to pull the shirt down to get it "seated" right. Make sure those big friends ain't pissed off at you when they are putting the shirt on, cuz you are pretty helpless with the thing on. They will beat your ass just putting the shirt on; imagine if they aren't real happy with you to start with. What I am saying is don't talk too much shit until you are done benching.

The idea behind this piece of equipment is to raise your one rep max. If you bench 325 raw, then using a regular polyester 1-ply bench shirt will raise your max to somewhere into the 350-60 pound range. Of course, there are tons of factors that will govern what your assisted max will be. When we talk about competition, the assisted class uses bench shirt. In the raw division, you are only allowed a belt. If you can't for the life of you figure out how this thing would work, let me try to give you a visual.

Bring both your shoulders forward and then fold your t-shirt over in the middle vertically as tight as it goes and hold your arms in the bench position and act like you are bringing down the bar. The fold in the shirt will open up as the bar comes down. That simulates the shirt stretching. When you bring the bar down, the shirt nearly stretches to its ultimate max. It wants to stretch back, and this force helps you get the bar moving back up. The downside? The shirt is tight, hard to put on (putting it on drains energy), and it cuts under your arms as you use it. The shirt will actually cut you when you bring it down and create some pain. It gives you "sucker bite" marks. But what's a little pain among power athletes, brothers?

The single ply polyesters usually provide around 30-40 pounds on your max. If you go to a double ply poly, then you can get 50-70 pounds. If you decide to go denim, then a single ply can work you up around 80-90 pounds. Double ply denim can give you over 100 pounds depending on how you use it. There are other types available. You can also buy canvas shirts in multiple plies. There is also a new poly-type material available that is thicker then a regular poly. It is the new hardcore material.

When you are trying out bench shirts, I recommend starting with a single ply poly, getting used to it, and learning how they work. Getting into more than that is strictly for the advanced lifter. In Part 2, I'll talk about how you can train properly with a shirt to achieve monster lifts. Until, stay strong brothers.
 

Bench Like An Animal Part 3

We have spent enough time talking about turning the average lifter into an Animal, the kind who has strength training on the brain 24/7. By this time, you should be able to taste it, should have fire in the belly every time someone mentions moving the steel.

The "Bench Like an Animal" series is not for someone to "attempt". These articles are meant for those who always had a hunger for pushing themselves to the &^%$#@' extreme, but weren't quite sure how.

I want the lifters who always stop to look when someone in the gym is attempting massive weight and want that for themselves. I want the lifters who fire up "Disturbed" on the sound system and actually feel the power come over them before they begin a set. I want the lifters who spend the week walking around, going nuts, thinking about getting in the gym that night after work just to push themselves to the edge. I want those of you who have bench on the brain.

These are the hardcore freaks that will accomplish what they set out to do. It isn't hard to join the elite; it takes doing what you got to do and then going beyond. With the "Bench Like an Animal" series I would like to point out some of the different aspects that will help you enter the Animal brotherhood.

This includes what to expect, different phases as time goes on, techniques, and, of course, some different routines. I didn't have someone standing with me, helping me get to 600. But I do want to give those who want it bad a leg up. I want someone with the hunger to be able to concentrate more on training and not worry about having the right info.

Like I said, at Animalpak.com, it's all about the brotherhood. So if you follow the series, and you stick to it, you will have a chance to become great.

When you start pushing the limits, you always want to have a spotter-three if you're in the 500-600 pound range. You can't accomplish a monster bench without a spotter or two. You can't go to the gym, do your routine, and push the limits without spotters.

There will be a lot of failure and you don't want to get caught under your max without someone to get it off. All serious lifters have had training partners who've been with them a while and who they felt comfortable with. But, you have to pay attention; there are a lot of people masquerading as good partners.

Training starts off with calls every five minutes during the day in order to coordinate the training time. There's a lot of compromise and adjustments that will need to be made by both parties. Then after a while it starts to happen. The excuses start coming. A good partnership is very hard to find and one that should not be taking lightly. At no time does it involve excuses.

The Bench Killer Excuse

The main "bench killer" is the *&^%' excuse. The excuse has taken down more good lifters than any disease known to man. The main problem with this "disease" is that it comes in many forms. Here's a couple we've all heard:

 

The reason I bring these excuses up is because if you want your training to rise to a level of Animal, then you need a partner who shares the same hunger you have. And let's face it folks. There aren't that many of us around. We're a rare breed. An endangered species. When you find a good partner, remember, your responsibilities double. You need to commit 100% to yourself and 100% to your partner. By having a good partner, you'll be able to push your training to a new level.
 

After a while, you and your partner will become accustomed to each other. It is important to have someone around who knows your lift-off style, isn't afraid to spot on a heavy press, and knows when to grab the bar or even what to do if the bars stops or goes up slow. In a perfect world, the spotter becomes invisible; he becomes part of the lift.

To get to the next level, you need to get all the little details right, like having the right spotter. One wrong move in the lift-off could cause the lift to go bad. When it comes to your max, it ain't going to be easy and you don't want things you could have controlled (*&)(*' the lift up even before you get started. While we're talking about spotters, let me address one area that is a real gym ball-buster. In my opinion, you are not a pussy if you accept a lift off.

The Lift Off

The lift off saves energy when it counts: the lift. Plus, imagine lifting off 600-pounds and then having to press it… It ain't easy. Now I hear guys who say that only pussies get lift-offs. Let me set the record straight, it ain't so.

It is real @#!*&' art to have someone help you move a massive amount of weight, stop it over your sweet spot, and not dump most of it back on you. It is like the weight doesn't exist until it is over you and your arms are locked out. When it comes to a big bench, a spotter can mean the difference between getting it and not.

If you want to be the best, train like the best. Train like contest, and always have contest form. In contest, you are allowed to have you own lift-off guy and the lift-off is not part of the lift that is considered by the judge. The only rule that has to be followed is this: the lift-off guy must get out of the way so that the head judge can see the lift.

If at any time you doubt me, train with someone and then go to contest without him. You have to find someone to help get you ready. For example: You will need help getting the bench shirt on, and to help lift you off (hopefully they have lifted off the weight you do before); and to hand you the wrist wraps, chalk, salts, or whatever else you use to get ready for the lift.

There might be plenty of people to lift off for 300-400 pounds, but look for someone to lift off for 500+. Many, many become nervous. That is a chance you don't want to take. Take your boy away and see all of a sudden what a pain in the ass it is to get ready to go to the platform.

There are many great partners everywhere and I would like to take the time to give them all their props. I have had the absolute best for the last few years. This is one of the main reasons I am where I am today. When you have someone to try different equipment, travel, and compete with that has the same fire as you it can only push you to animal level. But, beware of impersonators.

It is tough to be making the gains and working your best then have the rug pulled from under you with excuses. It starts small and works its way into you just going off and training on your own until someone else comes in. That is a major problem with me. When I want to achieve and set a goal, I hate it when someone pisses on my feet and tells me it's raining.

 

Bench Like An Animal Part 2

In the first part of this article, we talked about diet and nutrition. Now, let's talk training. The one thing I run into all the time is people not knowing how to develop their training routine. The first thing you need to do is know what you are training for. Do you want to be cut? Do you plan on putting on size for show? Or do you want to train for powerlifting?

Typically, when someone wants to be ripped they stay in the area of 12-15 reps. This will not put on maximum size but can be used for rounding and fat burning. 8-10 reps is typically the area for a bodybuilder. 6 or less reps in a set is the powerlifting range. A lifter has to train his body for what he wants it to do. If you want ultimate power you don't do sets of 10 to build size. Sets of 10 will build strength but will not teach the body to hit the highest lift it can for one. The body is a blank slate. Isolating it to one thing will allow the body to be at its maximum for that thing. How many times have you done better on your second or third rep then on your first? Look into your training that might give you the answer. To achieve the big bench, train for it. Developing a training schedule is not difficult if you know a few basic rules.

RULE ONE: DON'T OVERTRAIN

The first, and main rule to follow is don't overtrain. You can't bench three times a week and expect your bench to go anywhere but down. If you do, you'll only increase the risk for injury. If you are following a routine that calls for you to bench more then once a week, my advice is, stop. When lifting for ultimate strength, every major muscle group needs about 48-72 hours to recover. If you bench three times a week, you cannot achieve huge lifts.

Plus, benching once a week and designing the workout to do accessories, for the bench, will give the body time to rest between benching and strengthen for the bench. By accessories, I am referring to the smaller muscle groups that complement the major one you are working on. For the bench, these include the triceps, shoulders, and lats. When you bench at this level, you have be careful not to over work the accessories.

Sound a little confusing? When you bench, the movement recruits other muscles. This means even if you lift your butt or twist a little, it is still benching. So benching three times a week can burn those muscles out too. If the workout is designed to do the accessories for the bench, it gives other muscles time to recover before they are used directly again.

Ok, now you are saying if you lift other parts in the same week, I still could be using the parts I used while benching. Yes, that would be correct, but now they are used indirectly and give them more time to recover. I never said powerlifting was for the faint at heart.

RULE TWO: GIVE MUSCLES PLENTY OF REST

Plan your routine to allow for maximum recovery. This means if you want those parts to be their best, design the workout so that each body part can rest as much as it can. If you bench on Sunday, for example, triceps would be the most logical body part to exercise after doing the bench routine. Benching and strong triceps go together. If the routine calls for lifting on Monday then doing biceps and back would be the most logical.

Old school training used to design training schedules on the push/pull method. One day would call for you to exercise muscles that pull (biceps/back) and other days would be designed for muscles that push (chest/triceps).

RULE THREE: NEVER GIVE UP

Put on an intense lifting face. Never, never give up. So many lifters walk into a gym with good intentions. So very few actually accomplish the goals they set out for themselves. The only way you can accomplish any goal is to first show up. Show up mentally and show up physically. Or why bother showing up at all?

Naturally it takes a lot of time and education. While training, be open to new ideas and watch others in the gym. Know when someone in the gym is doing an exercise incorrectly. That way when that person comes up to you and talks, or tells you are doing something wrong, you can just say, "Thanks," and walk away with a smirk.

Everyone has a different way to train. Not all of them are right, and not all of them are wrong. But, when you know the facts about training, you can take what works for you out of any conversation and then there is never any wasted time. Strength training is one of the toughest sports to handle. Training has to be heavy, hard, and constant. Saying I can't do that today is not an option. Being too tired is not a choice. Being the best at anything takes a lot of time and dedication. Knowing your training is crucial to success.

There is no wrong way to train when you know and follow the facts. Old school training has its place, as do new forms of training. With education, a competitor can make his own choices. Knowing that not touching the bar when entering a bench contest and only doing accessories does not work for natural competitor cuts down on time and frustration when training for a contest. Learn your sport, keep the goals reasonable, never quit, and know what you got to do. When it comes to powerlifting, know it's not a sport, but a state of mind.

ROUTINE: THE 8-WEEK HEAVY BENCH

I have included a 4-day routine for building a strong bench. It's not the be all, end all, but it will definitely help the lifter who doesn't know how to train for a better bench or the one who needs a boost in the bench. You can adjust this routine to fit your particular needs. This workout should only be used for approximately 8 weeks.

During your 8 weeks of the program, pay close attention to how your body responds to the training. After the 8 weeks is up, change will be needed. Design a modified program that gives you more time for rest or just lighten the weight for a 2-week off cycle.

To maximize this workout, a lifter should start this workout with lighter weights. He should know about his range for each exercise and know failure. If any of the workout is not tough enough, raise the weight. If the reps for the abs are not enough, raise the reps. Always write down and keep track of what you do. The program is designed for increasing the bench press so even though legs are part of the routine, watch the extras as it will drain strength from the main focus. But don't forget this important fact: strong legs and strong abs will mean strong bench.

On heavy bench day, if your final rep is a failure, don't worry. Try again next week with the same weight. If the final rep is easy, then add 10 pounds and try again. If you hit that too, and it takes at least 20 pounds to fail, then start at 20 pounds or higher next week. After completing this program, try your one rep max again. The typical gain you can expect is around 20-30 pounds on your bench.

One final note. Warm up is very important. Whether you choose to lift light, stretch, do some cardio, or whatever, just do it. Anyone who is dedicated to training usually has their own style of warming up. Just make sure that the body part you are training and the muscles associated with that part are ready to start heavy.


__________ THE 8-WEEK PROGRAM __________

SUNDAY

Warm-up
Heavy Bench
225 lb. x 6 reps (75%)
235 lb. x 5 reps (78%)
245 lb. x 4 reps (82%)
255 lb. x 3 reps (85%)
265 lb. x 2 reps (88%)
275 lb. x 1 rep (91%)
Final end rep (around 90%)
Note: The above poundages refer to a lifter who already has a 300 pound one rep max. Your numbers will vary depending on your individual goal.
Triceps
Close Grip Bench: 3 x 3 (75%) - view exercise
Skull Crushers (Light): 3 sets x 8 reps - view exercise
Dumbbell Kickbacks: 3 sets x 8 reps - view exercise
Pushdowns: 3 sets x 8 reps - view exercise
Abs
Crunches: 3 sets 25 reps - view exercise
Cable Crunches: 3 sets 25 reps
Print Sunday's Workout Log HERE!

MONDAY

Warm-Up
Back
Pull-Ups: 4 sets x 10 reps - view exercise
T-Bar: 3 sets x 8 reps - view exercise
Dumbbell Rows: 3 sets x 8 reps - view exercise
Front Pulldowns: 3 sets x 8 reps - view exercise
Biceps
Hammer Curls: 3 sets x 8 reps - view exercise
Preacher Curls: 3 sets x 8 reps - view exercise
Straight Bar Curls: 3 sets x 8 reps - view exercise
Seated Curls: 3 sets x 8 reps - view exercise
Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps
Print Monday's Workout Log HERE!

TUESDAY

Day off

WEDNESDAY

Warm-Up
Shoulders
Barbell Shoulder Press: 3 sets x 8 reps - view exercise
Dumbbell Shrugs: 3 sets x 6 reps - view exercise
Incline Press: 3 sets x 6 reps - view exercise
Front Delt Raises: 3 sets x 8 reps - view exercise
Shoulder Flyes: 3 sets x 8 reps - view exercise
Triceps
Single Arm Skull Crushers (Heavy): 3 sets x 6 reps - view exercise
Barbell Skull Crushers: 3 sets x 6 reps - view exercise
Single Arm Pushdowns: 3 sets x 8 reps - view exercise
Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps
Print Wednesday's Workout Log HERE!

THURSDAY

Warm-Up
Legs
Squat: 3 sets x 8 reps - view exercise
Leg press: 3 sets x 8 reps - view exercise
Hack Squat: 3 sets x 8 reps - view exercise
Leg Extension: 3 sets x 8 reps - view exercise
Hamstrings: 3 sets x 8 reps - view exercise
Calves: 3 sets 15 reps - view exercise
Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps
Print Thursday's Workout Log HERE!

FRIDAY

Day off

SATURDAY

Day off


Paul S. Vargo Nationally-Ranked Bench Presser

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Bench Like an Animal Part 1

There are many milestones when entering the world of bench pressing. When starting into the gym life, you might see others in the gym benching big weight and wonder how you too can get there. Benching is an eye-catching movement that draws a big crowd. It never seems to fail, that if a conversation starts between two people in the gym, one will ask the other, "So how much do you bench?" 

In a normal gym, you might observe lifters benching in the three hundreds, but watch someone load 8 plates on the bar and people will stop to see if the lift goes up. If that lifter does 405 for more then one, people will come from other rooms to watch. If that lifter goes higher into the mid-400s or even crosses into the 500-pound press, well then, all eyes in the gym will be focused on him and all movement in the gym will come to a standstill.

BREAK THAT MARK

People will always ask the lifter how he got there, the 400, 500, or 600 pound bench press. Have you ever been one of them? Are any of these weights one of your goals? Have you been training for months and not seen any improvement in your strength? Are you frustrated because it seems there are so many techniques and magazines with so many different ideas that can't possibly be done in a normal lifestyle? Here are my basics. My routine mixes old school intensity with some new school methods. It ought to help with your training as well. 

Listen, training for strength is a tough thing to do. In bodybuilding, a competitor must peak at the right time to insure the best results. In power lifting, a competitor must do the same to insure a best lift. However, in order for a power lifter to be the best at his best, he must first keep the "beast fed." This means eating, then eating, and then eating some more. 

Natural power lifting is very tough on the body. The main things the body has to restore itself from the beating is rest and food. I hate to use a cliché, but you definitely are what you eat. If you want to be strong, you have to eat for it. 

Now bear in mind that this article is specially geared for the natural lifter. I know there are many out there who want to perfect the bench press, naturally. I personally believe lifting natural is the best way to go. Plus, it's a whole hell of a lot cheaper. But your choice is your own. OK. Let's start. 

START OFF RIGHT

Too many beginners start right off the bat eating a diet a bodybuilder two weeks out of a show would be proud of. You know what I'm talking about: no fat, no carbohydrates and usually only moderate protein intake. When you're training for strength or size (or both), you should be taking in, minimum, at least a gram of protein per pound of bodyweight every day. Hard, heavy lifters (those athletes getting ready for a power lifting competition, for example) should take in as much as a gram and a half for every pound of bodyweight per day. 

There are some people who say that the body only needs 50 grams of protein per day and anything over that will only be eliminated. I can tell you from personal experience that recovery time is cut down dramatically when you follow a high protein diet. 

Remember, the body uses protein to rebuild the muscles that get torn down every time you lift heavy. Common sense should tell you that the harder you lift, the more protein you'll need to fix the damage you cause. If you run your big 4x4 truck hard, does it use more gas? Hell yeah! 

Now young, inexperienced lifters should take special note here. Too many of you are under the impression that the diet of the bodybuilder and the training of a power lifter go together. They do not. Let me repeat: they do not. If you want to be cut and ripped, you have to train and eat for that physique. If you want ultimate power, you have to train and eat for that instead. Very few athletes can look like a hard core bodybuilder and bench like a world-class power lifter, as this usually involves more then just training and diet. 

HAVE AN EXTRA STEAK

So, if you want that big bench, make sure to eat a ton. I am not giving you a license to eat all the sweets and chips you want. What I am saying is to make sure you have an extra steak, eat 2 more potatoes, or even throw in an extra meal because taking in at least 5000 calories a day is not uncommon for a serious power athlete. I'm going to say it again because it's that important: Heavy training and a big diet is the way to gaining size and strength. 

We all have a comfort zone. The key to diet is to see what yours is. When first starting out, don't be afraid to eat when your body craves extra food. The addition of heavy training will add many calories to your diet. Trust me. Eventually, your body will find out where it wants to stay. Only then can you start to plan out your route for competition. 

In addition, drink at least a gallon of ice cold water a day. For those in doubt about eating so many calories a day, drinking the water will help keep extra weight down (not that the beginning power athlete should worry about that right now). Why ice cold water? Because it will help keep extra weight down since your body will burn calories to warm the water up. Another reason that a power athlete should drink a lot of water is because most of the supplements on the market are water-soluble. 

SUPPLEMENTAL SUPPORT

Speaking of supplements, if you're just starting out, focus on the nutrition you get from the foods you eat. If you're eating a wide variety of foods, you won't need to start with supplements. Remember, supplements are just another tool for helping you reach your goals. They're not a magic pill. Supplements, in the absence of a solid diet, hard training, and plenty of rest, will be a waste of your hard-earned money. But when you're ready for that extra edge, start with a basic protein powder, maybe some extra amino acids, and a good multivitamin. My feeling is, since the training at the initial stage is not advanced, why should the supplement plan? A beginner should not be worried about supplements so much. Advanced lifters who have more knowledge and experience, on the other hand, should formulate their own opinions about what they want to take. 

As an experienced lifter, I personally rely and Animal supplements. During the year, I use Animal Pak and Animal Stak religiously. Lately though, I've been using some Animal M-Stak right before a meet and getting great results. Whatever supplements you use though, if you want to train naturally and you want to get strong, take supplements that will increase your body's ability to train and recover. 

THROWING IT ALL TOGETHER

Heavy training, a huge diet, a good supplement plan, and plenty of rest is the only way to gain size and strength. So if you're training hard but having trouble getting strong, start by looking at your diet. After all, if you are unhappy with the way you look, you can always cut weight. It is much easier to cut the weight off then put muscle on. And unfortunately, eating big is the only way, naturally speaking, to put on a lot of size. A solid supplement plan will get you to the next level. On top of all that, get your sleep at night. All this will lay the foundation for the next step: training. Next month, I'll specifically talk about training for bigger gains in the bench. Until then, work hard and eat big. 

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  Do you know the benefits of Strength Training?

Current research is showing that strength training is not just for the bodybuilder, athlete or exercise enthusiast, but is important for all populations to maintain quality and vitality during a lifetime. All populations including pre-adolescent children, men and women, the elderly, the injured and the healthy and sick will benefit from strength training immensely. Quality strength training should therefore be promoted to them accordingly. Research has shown that strength training will...

Increase Lean Body Mass
Most adults do not perform strength exercise, therefore they need to replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week training period. This is the typical training response for men who do 25 minutes of strength exercise one day each week.

Reduce Body Fat
Once your metabolic rate increase with an increase in or a replacement of, lean muscle mass, your daily energy expenditure will also increase due to your higher metabolic rate. More muscle means more fat burnt. Muscle is small, lean and hard, fat is soft, lumpy and twice as big as muscle at the same weight!! If you want to burn fat faster and have a lean, tight body, you MUST lift weights!!

Increase Bone Mineral Density
Strength training places tension and stress on the bones of the body via the overload being directly placed on the bones and the stress being indirectly placed on the bones via muscular tension from the muscle origin and insertion. This stimulates the bone to lay down more minerals density has been shown to be increased by up to 10% in as little as six months. Research has shown that high intensity weight training using heavy weights is by far the best form of training to increase bone mineral density.

Increase Vitality and Quality of Life
Muscles are like the engine in your car. If you keep it in good condition you can drive it regularly and vigorously without it breaking down. If your muscles are kept in good condition-strong, tight and toned, you will be able to run, jump and play with ease for a lot longer and without worrying about running out of energy or injuring yourself.

Increased Functional Strength, Increased Power and Sporting Performance
If the muscles of the body are progressively overloaded with weights, in a functional manner, they will be stronger and therefore be more capable to perform daily activities with less effect. As the strength of a muscle increases, its capacity to exert power is enhanced. There is a relationship between muscle strength and power. Considering sporting performance is largely dependent on power development and the rate of force production, strength training will enhance sporting performance. A stronger more powerful muscle will use less effort to do the same task or it will be capable of doing the same task faster and harder!!

Increased Metabolic Rate
Your metabolic rate will slow down with age because you are losing muscle tissue- but only if you don't strength train!! People who don't strength train will lose muscle tissue, move less and have a metabolism that slows down by as much as 2% per decade, some people who are very inactive , as much as ½ a percent per year!! Heavy strength training programs have been shown to increase resting metabolic rate up to 2% in as little as ten weeks of training. No strength training- slows down your metabolism. Strength train and you will speed up your metabolism. 

Increase Joint Strength /Stability and Improved Posture
Joint strength and stability is dependent upon the muscles ability to control the two adjoining bones in their correct position during normal posture and movement. Increase your functional strength and you will improve your body's posture at rest and during movement. This means a body that is more efficient at everyday tasks, it will perform better and the stresses placed on the body's structures will be reduced. Strong muscles will hold your posture in place!!

Decrease the Risk of Arthritis
Strength training enhances the functional control of the body's joints and therefore decreases the daily stresses through those joints, there is a less likelihood of degeneration of the joints. Functional strength will therefore decrease the chance of osteo-arthritis and the degeneration of joints and the research is showing strength training plays a major role in the reduction of pain symptoms of arthritis. Strength train to reduce the risk of arthritis! Strength train if you have arthritis to help reduce the pain!!

Decrease Blood Pressure
Current research from University of Florida has shown that strength training will significantly reduce blood pressure reducing the chances of hypertension and risk of coronary heart disease. Acute changes in blood pressure from strength training are no higher than the increases in blood pressure from cardio-vascular training except that cardio-vascular training elevates blood pressure for a longer period of time. If the muscles are functionally stronger, there is less stress placed on the cardio-vascular system whilst performing all activities.

Decreased Risk of Injury/Quicker Rehabilitation from injury
Strength training will make your muscles stronger and increase their ability to support and protect the body. Strong muscle will also enhance the recovery of the body following injury and strength training plays a vital role in the functional rehabilitation process used by leading rehabilitation therapists. The more functional strength around a joint, the less stress the joint experiences during recovery from an injury, therefore decreasing rehabilitation time. Initial rehabilitation with a physiotherapist is to regain full range of movement, decrease inflammation and regain normal muscular control. Strong muscles protect your body from injury! After injury, strong muscles recover quicker!

Decrease the Risk of Type 2 Diabetes and help with its symptoms.
Because strength training promotes the increase of lean muscle mass, the uptake of blood sugars into the muscle cell will also be increased therefore reducing the incidence of Diabetes. Your metabolic rate is also increased by strength training which aids in the reduction of fat mass. Type 2 diabetes is directly is related to fatness- Lose weight and there is very little chance of late onset diabetes!!

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Audio Interview by Dave Tate

How to Breakthrough Athletic Strength Barriers - Exclusive Audio Interview with Dave Tate
What is the best way to structure your strength and conditioning workout? Strength coach Dave Tate dispells all the myths in the industry and lays it all on the line how to build superior strength in this 24+ minute audio interview! . . . more >>

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Strength Training for the mature population

Don't Let An Old Person Move Into Your Body!!!
There is an old saying, "If you don't use it, you lose it". Unfortunately the majority of the elderly population have experienced many years of muscle and bone wastage due to an increasingly sedentary lifestyle. It is important that the elderly populations are involved in a regular, progressive strength training program to reverse the degeneration and wastage that the body has already experienced. Current research is showing increases of strength with the elderly comparably to that of their younger counterparts. 

Strength training has shown to...

· Increase muscle strength
· Increase muscle or replace lost muscle tissue
· Increase bone mineral density
· Enhance functional strength
· Improve vitality
· Improve joint stability
· Reduce joint pain and discomfort
· Increase incidental activity
· Increase self worth and self esteem

Weight training guidelines to maximize training returns while reducing potential injury risks include…

· Medical clearance prior to program commencement.
· Beware of degenerative diseases such as arthritis, osteoporosis, and high blood pressure. (Weight training can still be of great benefit to any sufferers of these conditions.) 
· Work and consult with other health professionals such as physiotherapists and cardiologists when confronted with any existing medical conditions such as coronary heart
· Disease and osteoporosis.
· Weight training must complement other physical activities such as cardiovascular and flexibility exercises.
· Perform 1-2 training sessions per week under supervision of a qualified instructor.
· Allow adequate recovery between training session as elderly people's recovery capabilities are slower than that of younger persons.
· Perform a progressive warm up, cool down and stretch.
· Perform stability based exercises (e.g. single leg balances) to establish balance and joint strength prior to progressing onto more physically demanding exercises such as squats.
· Establish a good base of functional strength and control in major joint such as the knee, pelvis, lower back and scapular.
· Exercise programs should consist of functional compound exercises such as squats, lunges, bench presses etc.
· Introduce body weight exercises into the program to promote relative strength and stability.
· Aim for good weight lift technique, execution and control before progressing the load.
· Perform full range of motion within the limits of comfort, control or pain.
· Once lifting form is good progressively increase the loads.
· Perform high repetitions (10+ reps) with moderate to low loads.
· Resistance training improves insulin action in the elderly.
· Resistance training improves aerobic power in the elderly and improves dynamic balance.

The current research is displaying very promising results when strength training the elderly.

Strength training for the elderly is highly recommended to...

· Enhance vitality
· Improve functional strength
· Increase bone and joint strength
· Increase metabolism for fat loss
· Improve self esteem
· Decrease risk of injury from falls

It is vital in the overall fight against any further muscle deterioration and reverses the degeneration of the body that the elderly have already experienced.

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Strength Training for children made simple

There is much confusion in the general population concerning strength training for children. In the past it has not been recommended by the medical profession for children to lifts weights due to the proposed stresses placed on the developing bones and epiphyseal (growth) plates. It had been suggested by medical organizations that these added loads to the body may cause abnormal growth patterns amongst children. It was also perceived that not only was there a high risk of injury but there were limited physiological benefits to be gained from lifted weights. As these views were not supported or contradicted by any research, it was a safe recommendation to make.

A growing body of research now conclusively supports not only the safety of children lifting weights, but recommends that active children should perform strength training to enhance growth and development. Every orthopedic and pediatric association in the world now recommends that children perform strength training once they are actively involved in sporting or physically demanding activities.

These organizations include...

· Sports Medicine Australia
· American College of Sports Medicine
· American Council for Pediatrics
· Society for Pediatrics and Orthopedics 
· American Academy of Pediatrics
· National Strength and Conditioning Association
· National Athletics Association
· United States Olympic Committee
· The Presidents Council for Physical Fitness and Sports

The current research now conclusively shows that strength training in children has no adverse effects on bone growth, growth plate integrity, muscle development, blood pressure, heart rate, hemoglobin content, flexibility or motor performance. The research has shown significant improvements in strength equal to that of an adult.

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Heavy Duty Hardcore Strength Training


The principles of quality, abbreviated strength training can be applied to all populations. It is important that the training intensity is maximal for the person's individual capabilities. One must emphasize the increase of intensity rather than volume, to attain maximal results in the minimal period of time 
The program should be simple and basic. One must be strong at the basic compound movements before any real results in strength, size and power can be achieved. At times we get so busy swapping and changing exercises and training techniques that we have become average at everything, but never really strong at anything. If you get very strong at all of the basic lifts, you will have and impressive physique including well developed arms and abdominals, you will have a fast metabolism and you will be a fast, fat-burning machine.
Don't shy away from the big, basic, compound movements... Just because they are hard. Guess why they work? Because they are HARD! 


Why Strength Training Less Often Will Give You the Best Results

The purpose of strength training is to stimulate a muscle so that it will adapt to become stronger (bigger) And more toned (hard or tighter).
Once the muscle has been stimulated, it can take up to 7 days for the muscle to recover, get stronger and improve from its last training session. It is the stimulus and the recovery that will give the result. Consequently it is very important not to train a muscle before it has time to recover and get stronger. If you train (weight train) during that recovery or over-compensation period you will never achieve maximum results.
Major research is showing a minimum of 3 days recovery time for people who do not train hard and up to 21 days for elite athletes who push themselves to the limit!!
Strength training once a week is an effective, safe training period that will allow for recovery and produce maximal results for most people.

Why Functional, Compound Exercises?
Compound exercise use more than one muscle at a time and work over more than one bone joint. They work the big muscles of the body and all the smaller assisting muscles, harder, safer and more effectively than doing specific exercises for each small muscle group.
Compound exercises allow you to lift heavier weights. This means you will get stronger quicker and you will see better results for both the smaller and bigger muscles.
An exercise that is functional, where the body works the same way the exercise moves, means the exercise will be safer.
3-4 functional, compound exercises will work ALL the big and small muscles in your body. They are safe, they replicate normal activity and they will give you the best results in the shortest period of time.

How Many Sets Per Exercise
The purpose of strength training is to stimulate a muscle so that it will adapt to become stronger, bigger (for men) and more toned, "tighter" for women.
This stimulus is put on to the muscle by the overload (weight) to force the muscle to adapt.
Research shows that a load only has to be lifted for as many times, within a 10-15 repetition range, that it takes for you to find it reasonably difficult to do another repetition of the exercise.
Once you have done this once, (1 set) you will have done all that is required to get your best results. Repeating more sets of this process produces no better results and just takes more time. 

"Conclusive research shows that 1 set of each exercise is all that is required to produce the best results." - American College of Sports Medicine

If a  set is performed to 100% of absolute intensity and failure, it should be almost impossible to generate the same amount of force for the next set. If you can perform another set at the same level of intensity, you did not perform the first set hard enough. If you attempt another set, it will lead to diminishing returns not only on your next set but also on your next exercise. Once you have activated the target number of motor units there is no need for further stimulation. This is not only repetitive, but also counter productive and can lead to overtraining. Saving the energy to perform another exercise with more force and a different recruitment of motor units is far more productive than repeating what you have already accomplished.
Remember you are training for strength development, not endurance. It is not how many sets that you can complete, but how strong you get that determines your results. If you're not getting stronger, you're not getting bigger. It's not the quantity of training, but the quality of training that determines the physiological outcome. The largest body of research has displayed that single set training is as beneficial as multiple set training. Multiple set is not better than single set and vice versa, the results are the same.
Single set training has been shown to increase strength, muscle size and power as effectively as multiple set training, whilst reducing premature fatigue during the work-out, decreasing the chances of over-training and saving more energy for more important lifts throughout the work-out.

How Many Repetitions Per Set
Intensity of training is the stimulus responsible for inducing muscle growth and strength increases. The development of strength and muscle size is interrelated. Research displays that the initial increases in strength are through neurological adaptations which last for the first couple of months. After that, any further increases in strength are related to a corresponding increase in muscle size. It may not be a proportional relationship, but there certainly is a relationship. Basically, to get bigger one must first get stronger and the training program must be designed so that an increase in strength is the primary objective if one wishes increase muscle size.
The higher the absolute training intensity (lower the repetitions) and the higher the relative training intensity (the closer to failure) a set is performed, the more motor units are activated, therefore greater growth and strength stimulation occurs. Increasing the intensity of training rather than the volume of training will result in the achievement of better gains. Remember you are training for strength, not endurance.
Current research has shown that 6-20 repetitions will significantly increase strength and muscle size for the vast majority of people. Only advanced trainers should perform below 10 repetitions- which can be cycled between 5 and 20 repetitions. Remember, lifting heavy with low repetitions, for prolonged periods of time, places high levels of stress on the stabilizers of the joints and the joints themselves. This can lead to diminishing returns, overtraining and possible injury.
Remember to cycle your absolute intensity between 5-20 repetitions frequently to avoid training plateaus and injury. All sets should still be taken as close to absolute failure- "full potential" as possible, for maximal returns from training.


Quick Tips for Rep Ranges
- Beginners to intermediate trainers: Cycle reps from 10-20
- Advanced trainers: Cycle reps from 5-20.
- Train with 100% intensity or not at all (relative to ability, health & training history)
- There's no magical number for strength, muscle size, power or toning
- It is important that you are increasing the load and improving on the repetition range that suits you.
- It is effort you put into the set that is the most important. All or nothing attitude. 

Cycling the number of repetitions is an effective way to manipulate training intensity and volume to maintain progression and avoid training plateaus. Theses are commonly used by more advanced trainers who have already established a good strength base and reached training plateaus.

Linear Progression: A gradual and predictable increase in absolute intensity over the training period.

Weeks 1-2 3-4 5-6 7-8 
Reps 15 12 10 8 

The repetitions gradually decrease as the loads increase to progressively increase your absolute intensity. This lays a foundation to lifting heavy weight by performing high repetitions with light weights (low absolute intensity) to begin with. This will promote adherence to progressively increasing loads, tendon strength and to ensure correct technique. This is the safe way to progress to performing low repetitions with heavy weight.. High absolute intensity to maximally activate motor unit recruitment.

Undulating/Wavelike Progression: A gradual increase in absolute intensity over the training time with periodic declines in absolute intensity so as to promote recovery and regeneration in preparation for the next increase in absolute intensity.

Weeks 1-2 3-4 5-6 7-8 
Reps 15 10 12 8 

These two forms of progression are forms of periodising your training intensity and volume to lead to optimal increases in performance, whilst avoiding training plateaus and minimizing injury. 

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Strength Training Techniques

To gain more from your weight-training, sometimes new methods or concepts should be used to "shock" the muscles in to gaining more size and strength. Using these overload techniques will help to get pass any training plateaus that the strength training athlete may have reached. Three of these strengthen methods are featured below.

Some Common Alternative Overload Techniques

Super Slow Contractions: This is a training method where repetitions are performed in a very slow manner in both the concentric and eccentric phases. Times for contractions vary with the most common protocol being 5 seconds for each contraction for approximately 6 repetitions making a total of 60 seconds of muscle tension. The purpose of this training technique is to maintain quality tension on the muscle, throughout the full range of motion, for an extended period of time and reducing the stresses on the joints. Unfortunately, this places the training stimulus in the lactate energy system, activating slow twitch muscle fibers as only light weights can be lifted relative to MVC (maximal voluntary contraction). Research by Keogh and co-authors (1997) showed that force output and EMG (electromyographic) activity was low during super slow contractions when compared to traditional weight training speeds. McEvoy and Newton (1997) also showed that it was ineffective in stimulating increases in muscle size and strength when compared to traditional training in experienced lifters. It maybe an effective training technique for beginners, rehabilitation or a down loading in a training cycle due to the safety and decrease in muscle tension 'and joint stress.

Drop Sets: This is a training technique where more than one set of an exercise is performed in a row without a rest interval between sets. Consequently, training loads are decreased between each set so as to allow the completion of the required repetitions. The weight can be lowered as many times as required depending on the training goal. The most common protocol is to reduce the weight twice so you would perform three consecutive sets. The suggested purpose of this training technique is to keep the muscle working even though it is already fatigued creating an incredible "burn" and "pump". The energy systems and muscle fibers recruited are dependant upon the number of repetitions performed. The more repetitions performed in each set, the more the training stimulus falls away from the phosphate energy system-or strength gain. Higher repetitions will also recruit slow twitch muscle fibers rather than fast twitch muscle fibers which are associated with low repetitions and high load. This would reduce overall force output and muscle tension and activity.

Partial Reps: A training technique that utilizes the combination of partial movements in a sequence to form the set. It usually comprises of a combination of 3 or 4 parts of the range of movement, using light loads, for 5-7 repetitions each part. You would eventually complete approximately twenty repetitions. It is a training technique that is suggested will activate muscles during ranges of motion not normally targeted, adding more stress to the muscle at these ranges of movement. Considering light loads are used for high repetitions, this form of training would also reduce force output and muscle activity. It places the training
stimulus in the lactate energy system, activating slow twitch muscle fibers promoting muscle endurance rather than strength and hypertrophy. Heavy partials could be used to concentrate on a particular part of the movement such as the sticking, starting, or end range of movement of the exercise. If heavy loads and low repetitions were used, there would be an end result of increased strength and muscle size.

Eccentrics: This training protocol comes in various forms-negatives to super-eccentrics. Negatives take the set to concentric failure then, with assistance, through the concentric phase, extra eccentric contractions are performed to fatigue. Eccentric failure is never achieved with traditional weight training as concentric failure always occurs first, reducing the relative intensity during the eccentric phase of the movement. These negatives place more tension and relative intensity on the muscles thus providing a further stimulus for strength and hypertrophy. However, if repetitions are high prior to concentric failure, then the training stimulus is structured for muscle endurance once again rather than strength and hypertrophy.

Super-eccentrics are when the load is adjusted to above your MVC ( 1 RM) so that no concentric contractions can be performed, only super-loaded eccentric contractions. This training requires spotters to assist the lifter during the concentric phase of the movement. This training technique will place high levels of eccentric tension, force output and activity on the muscle. Theoretically, it is physiologically beneficial for strength and hypertrophy due to the nature and absolute intensity of the training stimulus.

Further eccentric loads can be placed on the eccentric phase of an exercise via manual application from a training partner. The partner will manually
apply extra downward load on the bar or weight stack to overload the eccentric phase of the lift. How much extra force is applied is dependant upon the amount of control that the lifter has over the exercise. When the lifter loses control or falters in technique during the execution, the exercise should be ceased. The training adaptation will be specific to the number of repetitions chosen during the lift and how much eccentric load is applied, with each repetition before failure is reached. This form of training allows the eccentric load to be adjusted at various joint angles according the resistance and control shown by the lifter.

Supersets: This is where exercises are performed consecutively for the same muscle group without a rest interval in between. The suggested reasoning behind this training method is to keep the tension placed on the muscle from a new angle to enforce further muscle fatigue. However, the physiological response from this training will depend on the number repetitions performed. The higher the repetitions the more muscle endurance is promoted, thus decreasing force output and muscle tension, placing the stimulus in the lactate energy system whilst activating slow twitch muscle fibers. Pre-exhaustive super-sets are when an isolated exercise is followed by a compound exercise. The assistant movers in the compound exercise are supposed to keep the prime mover working even though it has already been pre-fatigued during the isolated exercise, theoretically adding more stress to the target muscle. Again, this training technique promotes muscular endurance past normal fatigue levels.

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More on Speed & Strength

I am now becoming aware of the concept of speed strength. But I am still a little confused. First off, I play college football and need to improve my speed and strength. If I am training with 80-95% of my 1 rep max, for low reps, between 1 and 5, am I not improving my speed?

Sure - when absolute strength improves, so does speed strength. For example, if you can squat 405 and your training partner can squat 315, who can move 225 with more speed? Obviously you can, because 225 is a smaller percentage of your max than your partner's max. So for this reason, strength coaches often speak of maximal strength as being the "foundation" for speed strength.

I do Olympic lifts too, like power cleans and snatches. Do I need to do lower weights and do faster reps on these too?

One can argue that the primary value of Olympic lifts is the fact that they must be done quickly. In other words, it is not the movement pattern itself that is so valuable, but the character (quality) of the movement. For cleans, the reps will normally always be low (1-5 per set, and more often than not, 2-3 reps per set) to avoid fatigue. However, you can use varying degrees of difficulty by altering the weight load (e.g. you can do 3 reps where 6 are possible, or 3 reps where only 3 are possible).

Can I combine speed strength and absolute strength workouts, since I want to be faster, but also want to get s