|
Getting
Brilliant on the Basics
"Big
Ernie," one of my old lifting buddies from Pennsylvania,
e-mailed me last month after reading the articles on my
website about proper nutrition for weight gain. In his
usual sardonic tone he wrote, "Seeing all the scientific
stuff on your web page reminds me - here is a good
formula for you:
HM = BC +
HW
HUGE MASS (HM) = BIG CALORIES (BC) +
HEAVY WEIGHT (HW)."
I was rolling on the
floor laughing when I read this, but afterwards I got to
thinking that he was absolutely right - the formula for
getting big isn't anything overly complex or scientific
- it's actually very simple; just eat big and lift big
on basic exercises. This may seem like an
oversimplification, but that's really all there is to
it. I've already discussed eating to get big in the
first two parts of this series, so now I'd like to
discuss the third and final component; how to train big
to get big. A successful approach to gaining muscle
involves choosing basic, compound exercises,
progressively adding resistance, allowing enough
recuperation and keeping workout sessions brief and
intense.
Get "Back to
Basics"
When Vince Lombardi took over
the Green Bay Packers everyone asked him what he was
going to do: "Are you going to change the playbooks?"
"Are you going to change the players," "what are you
going to do differently?" To these questions he replied,
"I'm not going to change anything, we're just going to
get brilliant on the basics. Our opponents may be able
to predict exactly what we're going to do, but we're
going to be so good at the basics that they won't be
able to stop us."
When your goal is to gain
muscle, your training mantra must become "back to
basics." I believe there are three reasons why people
fail to get back to basics. The first is because they
have been on a fat-reducing plan for so long that they
become locked into a fat-burning training and nutrition
mentality and they simply refuse to shift gears for fear
of getting fat. You should stay reasonably lean all year
round, but trying to stay ripped all the time will
severely limit your size gains. When you've finished
dieting to lose weight, shift gears, get back to basics
and get focused on a mass-building
mentality.
The second reason people fail to
get back to basics is because the basics seem so basic.
What I mean is that people don't see the forest for the
trees. People are always looking for some exotic,
esoteric, magical formula, theory or program. Meanwhile,
the answer is right in front of their face, but they
overlook it because it seems too
obvious.
The third reason people fail to
get back to basics is because the basics are so darn
hard! It never ceases to amaze me how people always
gravitate towards the easiest exercises while avoiding
the harder, more result-producing exercises. Let's face
it, squats are tough - real tough! But if you don't
learn to love heavy, basic exercises like squats, you'll
never join the ranks of the
massive.
Choose Compound vs isolation
movements
First and foremost, "back to
basics" means using compound, multi-joint exercises over
isolation movements. Compound movements are those that
involve the largest muscle groups as well as smaller,
stabilizing muscles. Because they utilize a greater
muscle mass, they allow you to lift the heaviest weights
possible. There is a direct correlation between the
amount of weight lifted in an exercise and the size of
the muscle. Therefore, it is logical that compound
exercises like squats have a greater potential for
building mass than isolation movements like leg
extensions because squats allow the utilization of much
heavier poundages, resulting in much greater
hypertrophy.
The Best Mass Building
Exercises
Here is a list of the best
basic mass building exercises for each body
part:
Quads: Squats, Front Squats, Leg
Presses
Hamstrings: Stiff-Legged Deadlift,
Lying Leg Curl
Back: Deadlift, Bent Over Row,
One Arm Dumbbell Row
Chest: Barbell Bench
Press, Dumbbell Bench Press, Weighted Wide Grip
Dips
Deltoids: Press behind Neck, Dumbbell
Press, Military Press, Shrugs
Triceps: Lying
Tricep Ext., Close Grip bench Press, Pushdowns, Seated
Tricep ext.
Biceps: Standing Barbell Curl,
Seated Alternate Dumbbell Curl, Preacher
Curl
Calves: Standing Calf Raise, Donkey Calf
Raise, Seated Calf Raise
If you don't
Squat, You Ain't Squat!
Out of all
these basic mass building exercises, no exercise is
better for packing on pounds of quality muscle than the
squat. Ironically, however, no exercise is more ardently
avoided either. I've heard just about every excuse in
the book for not squatting, and believe me, after
rupturing a lumbar disk, I've had every reason not to
squat myself. Despite my injuries, I squat any way. Why?
Because barbell squats are positively the single most
result producing exercise you can do. I'm not suggesting
that you ignore the advice of your physician if you have
an injury, but if you are physically capable of
squatting and you're not doing them, you are
compromising your results. Squats hype your metabolism,
pump up your legs and make your whole body grow! Leg
presses are OK, but they just aren't the
same.
Rest and
Recuperation
Muscles don't grow during
a workout. They grow between the workouts - if you allow
them to rest, that is. All too often, the
over-enthusiastic trainee works out longer and more
often under the impression that more is better. Over
training is the arch-nemesis of the bodybuilder.
Training by itself does not necessarily translate into
growth; training plus recuperation
does.
Proper recuperation includes two
separate components; specific recuperation and systemic
recuperation. Specific recuperation refers to how much
time you allow between training a particular body part.
The rage these days seems to be training every day and
hitting each muscle group once per week. This is not a
bad idea, but if you're training six or seven days per
week, you're defeating the purpose of one body part a
week training. Individual muscle groups need to rest
between training sessions, but so does the entire body.
Systemic recuperation means allowing your entire body to
recuperate by not training too many days in a row. If
you train too frequently, this places excessive demands
on your nervous system. Two or three days of weight
training in a row is the most you should ever do. If you
are a "hard-gainer" then an every other day routine
might be even better. A two on, one off schedule where
you work each muscle every five to seven days is
extremely effective. This allows individual muscles and
your entire body sufficient recuperation for maximal
growth.
Progressive Resistance - The
# 1 key key to gaining mass
There are
many factors involved in building a muscular physique,
but in the long run the only thing that really matters
is that you progressively overload your muscles. There
are many ways to overload a muscle such as decreasing
rest intervals, increasing volume, slowing rep speed,
increasing time under tension, doing more repetitions,
and using stricter form, but the granddaddy of them all
is simply adding weight on the bar. The more weight you
can lift in strict form, the bigger the muscle will get,
period. Constantly adding weight at every session can
seem like an insurmountable task at times, but the best
way to achieve this goal is to make tiny, incremental
increases consistently over time. Don't attempt large
jumps in weight loads too quickly. Aim for adding just
2.5 lbs to 5 lbs with every workout on the basic
exercises. You may not always be able to increase the
weight, but you must make progress in some form at every
single workout or you are wasting your
time.
Keep your workouts brief in
duration and high in intensity
The
definition of intensity is the degree of momentary
muscular effort that you exert during a set. In other
words, intensity is how hard you workout. Most people
simply do not train hard. Most likely this lack of
intensity is due to the volume being too high. There is
an inverse relationship between intensity and volume.
The harder you train, the less sets you'll be able to do
(and the less sets you'll need to do). As a general
rule, it's most effective to keep your workouts brief
and intense (under 60 minutes). More is not better,
harder is better. Always train to the point of failure
or just short of failure.
Avoid
excessive cardio work
The entire point
of adding a 250-500 calorie surplus to your diet is to
allow extra nutrients and energy to support the growth
of new muscle tissue. If you continue to do cardio every
day for prolonged periods as you do in a fat-reducing
program, you'll only be burning off those extra calories
you needed for growth. Never completely stop doing
cardio. Everyone should always do 20-30 minutes of
cardio 3-4 days per week year round regardless of your
goals - that should be a part of any healthy lifestyle.
But too much is
counterproductive.
Conclusion
Getting
big is not the result of using some secret eastern bloc
training program, a miracle diet or a super muscle
building supplement. Gaining muscle isn't rocket
science. The formula for getting big is deceptively
simple; it is just a matter of being "brilliant on the
basics." Do yourself a favor; stop wasting your time
searching for an easy way, because it doesn't exist.
Just eat big, work hard, work heavy on the basic
exercises and get plenty of recuperation and you'll soon
be adding pounds of lean body mass faster than you ever
thought possible.
Now that you know how to
construct your ideal weight gaining diet, here's the
next vital step in solid,
sustainable, muscle development...
Back Built Basics
by Mick Hart
The back as a whole comprises a
very large mass of muscle tissue, and is perhaps only
second to the legs in terms of the amount of effort
needed to train it effectively. The development of the
back musculature, together with a slim waist, produce
the characteristic V-shaped torso of the bodybuilder,
obviously a much desired physical trait, whether you are
competitive, or training for recreation. In this
article, some of the most effective exercises and
techniques for building the collection of muscles which
make up the back will be
discussed, and how to apply them to your
training...
Continued
...
The Trapezius
Muscles
At the centre of the upper back are the
trapezius muscles. These form a diamond-shaped
configuration in this region, and are visible at either
side of the neck when developed. These are very powerful
muscles that respond well to heavy weight. Exercises
which target them directly are any type of shrugging
movement done with a barbell or dumbbells, but these
muscles are also worked hard in any type of rowing
movement, and are worked very hard in
deadlifts.
The Teres, Rhomboids and Latissimus
Dorsi Muscles
The teres, rhomdoids and other
smaller muscles of the upper back are worked well by
rowing movements such as barbell rows, T-bar rows,
low-cable rows etc. These muscles are primarily situated
around the shoulder-blade region, and along with the
trapezius, their development contributes significantly
to overall thickness of the back musculature. The
latissimus dorsi muscles originate from the shoulder and
run almost down to the waist on either side of the body,
and it is the development of these muscles which
contributes greatly to back width and to back thickness.
They are worked by rowing movements, and by 'pull-down'
and chinning-type movements.
The Lower
Back
In training the lower back, the primary
consideration is in working the spinal erector muscles
located at either side of the spine in the lumbar
region. These are very powerful muscles and are
stimulated to some degree by many exercises as they are
involved in stabilising the body during standing
movements, such as various types of presses, curls, rows
etc. They are worked more directly by exercises such as
deadlifts and squats, or more in isolation via
hyper-extensions. It is very important that training of
the lower back is not neglected, and indeed, in a
properly constructed training program, adequate
stimulation of these muscles cannot be avoided through
the use of heavy basic exercises e.g. rows, squats,
deadlifts etc. The development of a strong lumbar region
will reduce the chance of injury to this area through
the course of your training, and will also translate to
the ability to safely move some really heavy
iron.
The Exercises and Back
Routines
One of, if not THE best back development
in bodybuilding, belonged to the ex-Mr. Olympia, Dorian
Yates. How does he train his back? The answer is through
the use of primarily basic exercises such as barbell
rows, deadlifts, dumbbell rows, heavy pulldowns and
machine rows with high intensity and short training
duration. In other words, he uses very heavy weight (in
strict form) and tremendous effort to build his back,
but doesn't live in the gym. It would be impossible, and
completely unnecessary, to train for hours with this
kind of ferocity; adequate growth stimulation occurs
very quickly with this type of training - any more work
simply amounts to overtraining, and consequent loss of
size and strength. Remember, although the human body is
very resilient, it can only take so much, and so you
must give it time to recover and grow between training
sessions, before you hammer it into the growth process
with another brief but killer workout. However, you must
also keep in mind that being able to train this hard is
not something that you will immediately be able to do;
it is a learned skill and few people have the force of
will to push themselves like this - you'll have to find
this out for yourself. Regardless of your goals, whether
they be to become muscularly massive or just to get in
good shape, hard and brief training sessions with the
weights is the most efficient way to train, and the best
way to get rapid results, assuming your diet is good and
you are getting enough rest. You also don't have to be
in the gym for hours on end, which frees up your time to
devote to other endeavours; an important consideration
when you take into account the busy schedules many of us
have. Just take your time in applying this training
philosophy, and gradually increase the intensity level
of your workouts - the results will follow.
Here
are some effective back exercises:
Barbell
Row
In order to perform this movement, have a
suitably loaded barbell resting on the floor in front of
you, squat down with knees bent and head erect and grasp
the barbell with an overhand grip, with hands just over
shoulder-width apart. Stand erect with the barbell as if
you are performing a deadlift initially. Then to begin
the barbell row, bend the knees slightly and bend over
at the waist, letting the bar hang down at arms length
with head erect, lower back curved inward. Then using
the muscles of your upper back, pull the bar into your
midsection, hold for a brief static contraction if
desired, then lower to arms length. Again pull the bar
into your midsection, and so on, for the desired number
of reps. This movement may also be performed with an
underhand grip on the bar. Feel free to experiment with
different grips and hand spacings.
T-Bar
Row
The T-bar row, like the barbell row, is also
a very effective upper back exercise, and is executed in
essentially the same manner. The movement is performed
using a T-bar apparatus, which consists of a long bar
anchored to a pivot at one end, and to which weights can
be loaded at the other. Handles are present for lifting
at the weight bearing end, which are pulled up toward
the midsection during execution of the movement. This
exercise has a slightly different feel than the barbell
row, although essentially similar muscles are
targeted.
Seated Rows
These are
performed on a seated row apparatus. Again the upper
back is worked. You essentially sit on a seat with two
handles in front of you at shoulder height to which
weight can be added. The handles are pulled toward your
chest, and the back muscles squeezed for a strong
contraction at the top of the movement. Return to the
start and repeat for the desired number of
reps.
Dumbbell Rows
In the dumbbell
row, one side of the back is worked at a time. A heavy
dumbbell is grasped in one hand, and the torso supported
in a position horizontal to the floor by resting the
free hand on a knee-high bench. The dumbbell is then
pulled upwards using the back muscles as much as
possible; you should try to concentrate on the back
muscles doing the work and think of the arms simply as
hooks, keeping them out of the movement as much as
possible. The ability to do this will come with
experience. The exercise is then repeated for the other
side of the back.
Deadlifts
The
deadlift is an extremely effective exercise which, along
with the squat, works more muscle tissue in unison than
any other exercise. This means that it is very hard work
to do, and so really stimulates muscle growth and
progress throughout the entire body. The muscles of the
legs, the trapezius and shoulder girdle, arms and the
entire back are worked hard by this movement. In order
to perform the deadlift, stand in front of a loaded
barbell with the feet about shoulder width apart. Squat
down and grasp the bar with a grip of about shoulder
width. The grip can be an overhand grip, or one in which
the hand with the strongest grip faces palm forward, the
other hand facing towards you i.e. a mixed grip. This
type of grip usually offers the best stability in the
movement for many individuals. Then, with the hips low,
lower back curved inward and head erect, pull the weight
from the floor. Don't snatch the weight up, as you may
risk injury; concentrate on the image of trying to drive
your feet through the floor as you pull the weight.
Remember not to bend your arms during the movement -
keep them straight.
Power Rack
Deadlifts
The use of the power rack along in
association with your deadlifting efforts can yield
tremendous results in increased strength and muscle size
due to the massive weights that a person can handle in
the partial-range deadlift compared to what they could
lift in a conventional exercise situation. By having the
bar set near the mid-point or near the top of the
movement by suspending it on the pins in the power rack,
you can do deadlifts through a short range of motion,
and in a range which allows the use of the heaviest
weights possible. It’s possible to lift 40% more than
you would over a full range, or even more, when doing
partials. This translates to tremendous overload on the
muscles, and since its the deadlift you're doing, then
just about every muscle in your body is stimulated, not
just the lower back. I always have to laugh when people
say that deadlifting is a waste of time - the state of
their physiques usually sums it all up i.e. they're
shit!! The people who are not afraid of hard and heavy
work on the major exercises like the squat and deadlift
are the ones with the great physiques, not the ones who
'fill their pants' at the thought of a tough
set.
Pulldowns/Chins
The pulldown
movement is performed on a pulley apparatus; you are
seated and 'pulldown' a bar connected to a weight stack
from a straight arm...
To be
continued...If you like Mick's articles, you can see
more by clicking
here - Mick's awesome "No Bull
Collection" mag is now available online, so make sure
you subscribe to his ezine to stay
informed. |
