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The Routines
Timing is an important element in weight training. Novices often ask questions in terms of: "How often?" "How long?" "How many?" And the answers vary widely between different weightlifting styles. My personal program is not a copy of any specific "style" of weight training, but rather, a combination of generally accepted ideals. The timing parameters that I attempt to control are:
The number of repetitions per set;
The period of rest between sets;
The number of sets for a given exercise;
Which exercises are done during a given session;
The period of rest between sessions; and
The number of sessions per week.
Generally, my weight training program involves a "high intensity" approach:
Heavy weights;
Few repetitions;
Few sets; and
Lifting to "failure.
However, my personal program should not be confused with the program known as "High Intensity Training" or "HIT" because it differs in several aspects. I attempt to avoid strict, unchanging routines and dogmatic rules. As I stated in the beginning, muscles grow through the process of "adaptive hypertrophy," which occurs when a muscle increases in size in order to meet increased functional demands. Forcing muscles to adapt should involve more than just increased weight; it should include changes in the way the muscles are used. Therefore, change is good.
Repetitions
It almost goes without saying: when heavy weights are used, repetitions should be kept low. Naturally, the heavier the weight used, the fewer times it can be lifted. The exception to this rule is the "warm-up set."
Each exercise should begin with a warm-up set. The weight used should be moderately light. The purpose of a warm-up set is not to create adaptive stress on the muscles being used, but rather, to force blood into that muscle group and prepare it for use with heavier weights. In my experience, one set with of eight (8) to twelve (12) repetitions is usually sufficient.
After the warm-up set, the lifter should begin the "work sets." My personal program involves two different types of progressions: "pyramids" and "reverse pyramids." Pyramids involve increasing the weight after each set, which naturally results in a lower number of repetitions. Reverse pyramids involve decreasing the weight after each set and attempting to increase the number of repetitions to the absolute maximum. When using either of these progressions, the maximum weight should yield somewhere between one (1) and three (3) repetitions, and the lowest weight should yield somewhere between six (6) and ten (10) repetitions.
Sets
The type and number of sets performed for a given exercise depends on the routine the lifter is doing. Some sets will be done "to failure," which means that the lifter cannot complete the last repetition without assistance. Other sets may be done for a specific number of repetitions, or "to near failure," which means that the last repetition is very difficult but requires no assistance. The amount of weight lifted in a given set is often stated as a percentage of the lifter's "one rep max" (1RM), which is the maximum amount of weight that the lifter can use to complete a single repetition of that exercise when using good form.
When performing pyramids, I start with a warm-up set, then begin work sets with a weight approximately 60% to 70% of my 1RM. I then perform three (3) or four (4) work sets for a specific number of repetitions on all but the last set. For each set, the weight is increased by an amount approximately 10% to 15% of my 1RM, and the number of repetitions is reduced. On the final and heaviest set, the weight should be approximately 90% to 95% of my 1RM, and that set is performed to failure, which should be between one (1) and three (3) repetitions.
When performing reverse pyramids, I begin with a warm-up set and immediately start work sets with a weight that is approximately 90% to 95% of my 1RM. That weight is then lifted to failure or to near failure. For each new set, the weight is reduced by approximately 10% of my 1RM, and the new weight is again lifted to failure or to near failure. This process is usually repeated for four (4) sets, sometimes more.
When testing my maximum strength in a given exercise, I will usually perform a warm-up set, then proceed immediately to attempt the amount of weight which I suspect to be my 1RM. Sometimes, I will perform a single work set at approximately 60% of my 1RM, but only for a number of repetitions that is not very tiring. It is important not to "burnt out" too early when testing one's 1RM.
Another routine which I have found to be occasionally helpful is the "rest-pause" routine. For this routine, the lifter begins with a warm-up set and proceeds immediately to a weight that is 90% to 95% of his or her 1RM. The lifter then performs a single repetition at that weight and rests for the period of 45 to 60 seconds. The lifter then continues to perform single repetitions at that weight, with 45 to 60 seconds rest between each one, until he or she reaches failure. Generally, only one set per exercise is performed when using this routine.
Rest
"Rest" is an extremely important aspect of weight training. It is an important to consider the amount of rest between sets, the period of rest between sessions, and the amount of sleep a lifter receives.
The proper amount of rest between sets is subject to much controversy. Some lifters claim that it should be less than a minute, while others claim that it should be quite long. Many novice lifters will lift light weights with nearly no rest between sets, perhaps because they are "fidgety" and anxious to be "doing something," or maybe because they fear that they will look lazy if they rest too long. However, it is the general consensus that heavy lifting requires three (3) to five (5) minutes of rest between sessions. It should also be noted that older lifters usually need longer rest periods than younger lifters. In any event, longer rest periods allow the muscles to replenish their supply of ATP (adenosine triphosphate), a chemical essential to short-term use of muscle against heavy loads, and to purge lactic acid, the chemical which causes the familiar "burn" in overworked muscles.
The amount of rest between sessions is also important. Some lifters believe that the same muscle groups can consistently be stressed every 48 hours or so. However, there appears to be a consensus that the major, compound exercises, such as The Squat, The Deadlift, and The Bench Press, should only be done once per week. In order to allow for these extended rest periods, most lifters will arrange their workouts in "splits," working only certain muscle groups during given sessions. Because TheSquat and TheDeadlift are very exhausting when using heavy weights, and because they tend to work the same muscle groups, some lifters, including myself, will usually not do both during the same week, preferring instead to alternate them weekly, or to do only light sets one while doing heavy sets of the other during a given week.
Sleep is also important to muscular development. In order for "adaptive hypertrophy" to occur, muscles must repair themselves and grow larger after each workout; this occurs mostly while the lifter is sleeping. It is suggested that a lifter have eight (8) to twelve (12) hours of sleep per day. While this amount of sleep is not practical for many busy people, including myself, a significant lack of sleep will definitely hamper muscle growth.
Sessions
Lifters should plan what exercises they will perform during a given session. This planning will allow them to organize their "splits" for working given muscle group so that there is adequate rest before the next similar session. I usually lift three times per week, on Tuesday, Thursday, and Saturday. The splits which I generally use are:
Chest and shoulders;
Arms, abdominals, and upper back
Legs and lower back
The split of upper body lifts is generally between "pushing" and "pulling" exercises; the chest and shoulders usually involve pushing exercises, while the arm, abdominals and upper back usually involve pulling exercises. The individual sessions for each split involve combinations of some or all of the following exercises:
The Squat
The Deadlift
Seated Calf Raises
One-Leg Standing Calf Raises
Donkey Calf Raises
Leg Presses
Front Squats
Straight-Leg Deadlifts
Session 3:
The Bench Press
Weighted Dips
Incline Bench Presses
French Presses
Military Presses
Upright Rows
I rarely, if ever, do all of the listed exercises during a give session; it is usually preferable to mix them up on a weekly basis. Occasionally, I will mix exercises that would usually be done during separate sessions, but which have some muscle groups in common, such as The Deadlift and Weighted Pullups. Remember, change is good.
The Lifts
Hundreds of different exercises can be performed with free weights; many are productive, and some are capable of developing many muscle groups at the same time. Nevertheless, silly exercises, created by uninitiated dimwits in an attempt to look clever, are also abundant. Nearly all experienced lifters agree that the primary emphasis in weightlifting should be placed on the basic lifts, and that those lifts should be executed with attention to the proper form and technique.
IMPORTANT NOTE: Many novice weightlifters, particularly older males, are afraid to approach the experienced "big guys" and ask them for assistance or advice. They fear being ridiculed because they are incapable of lifting all but the lightest weights. This fear is unfounded. In nearly all cases, the reason that novice lifters are ridiculed is because they perform silly and dangerous exercises and attempt to lift more weight than they are reasonably capable of lifting. The "big guys" may seem to be distant, but that is usually because they are concentrating on their training, rather than using the gym as a social club. That is how they managed to get big. But "big guys" are often quite willing to sacrifice some of their training time in order to help an inexperienced lifter with proper form or technique, or to suggest the proper exercise for developing certain muscles. And if a novice lifter follows their advice, performing proper exercises with good form and technique, he or she will probably gain their respect, regardless of how much weight is being lifted. Remember that they weren't always "big guys"; everybody must start somewhere.
The greatest enemy to a lifter's progress is injury. Good form and technique are extremely important. Tips on safety and form are marked with a red cross.
The Powerlifting Lifts
The best place for a weightlifter to start is with the "big three" powerlifting lifts: the squat, the bench press, and the deadlift. Although bodybuilders and powerlifters have different agendas, they share a common goal: greater strength. To a bodybuilder, greater strength means greater muscle mass. And the compound movements involved in the "big three" powerlifting lifts develops a wide range of muscle groups. A comprehensive discussion of the performance of these lifts in powerlifting competitions may be found at Cyberpump's Powerlifting Competition FAQ.
The Squat
The squat seems to be the favorite of most powerlifters, and it is the first lift performed in a powerlifting competition. Squatting develops a wide range of muscle groups throughout the lower body, including the frontal thighs (quadriceps femoris), the rear thighs (hamstrings), groin (adductors), buttocks (gluteals), calves (gastrocnemius/soleus), and lower back (erector spinae).
The word "squat" clearly describes the exercise. A bar with comparatively heavy weight plates is placed on the supports of a "squat rack" or "squat cage" at a level slightly below the lifter's shoulders. The lifter maneuvers under the bar, placing the central portion of the bar on the rear of the lifter's shoulders and gripping the outer portions of the bar with both hands. The weight should be supported on the shoulders, not with the lifter's hands and arms. The lifter then extends his or her body at the knees and hips, lifting the bar off the supports and stepping backward. From a full standing position, the lifter flexes at the knees and hips, descending to a level where the top surfaces of the thighs are parallel to the floor. Then, with a blast of explosive strength, the lifter extends his or her knees and hips, driving the weight upward and returning to a full standing position. This "squatting" movement is repeated for the desired number of repetitions, and the lifter then steps forward, replacing the bar on the supports.
When lifting particularly heavy weights, the assistance of a "spotter" should be enlisted, even when the lifter has the advantage of the safety bars of a "squat cage." Throughout the lift, the lifter's back should be arched inward, not rounded outward, and the lifter should avoid "bouncing" at the bottom of the movement to prevent damage to the knees.
Some important notes on bar position:
Bodybuilders may prefer a "high-bar squat," placing the bar in a position high on the rear of the shoulders. This bar position tends to place greater emphasis on the thigh muscles. A device known as a Manta RayR is very helpful in maintaining comfort and good form during the execution of a high-bar squat.
Powerlifter tend to prefer a "low-bar squat," placing the bar low on the rear of the shoulders. The lower bar position tends to incorporate more the powerful erector spinae muscles, allowing the lifter to lift greater weights.
A detailed discussion of the squat, including an animated graphic which demonstrates proper form and technique, can be found on the National Bodybuilding and Fitness (NBAF) web site at Those Squats & Myths by Dr. Mel C. Siff.
The Bench Press
The bench press is the most popular lift amongst all weightlifters, although most powerlifters consider it to be their least favorite. The concept of a big chest has been associated with bodybuilding as far back as the days of Charles Atlas, and popularity of the bench press is certainly related to the fact that it concentrates primarily on chest development. The muscle groups developed by the bench press include the chest (pectoralis), the rear surface of the upper arms (triceps), and the frontal portions of the shoulders (anterior deltoids).
The bench press is usually performed on a flat bench with two upright supports at the head of the bench; however, a plain, flat bench placed inside of a "squat cage" may also be used. The lifter lays on the bench, flat on his or her back, and a bar with comparatively heavy weight plates is placed on the supports at a level slightly below the reach of the lifter's outstretched arms. The lifter grasps the bar with both hands at approximately his or her shoulders' width. The bar is then lifted off the support and brought over the lifter's chest. Flexing at the elbows, the bar is lowered until it touches the lifter's chest, and with great force, primarily from the lifter's chest muscles, the bar is then pressed upward until the lifter's arms are fully extended and "locked" at the elbows. This "pressing" movement is repeated for the desired number of repetitions, and upon the final repetition, with the lifter's arms extended, the bar is placed back onto the upright supports.
The lifter may be facing dire circumstances if he or she is unable to press the bar off his or her chest; therefore, the assistance of a "spotter" is extremely important when bench pressing heavy weights. Also, the lifter's buttocks should remain touching the bench at all times, and the bar should never be "bounced" off the lifter's chest.
A more detailed explanation of the bench press, including an animated graphic which demonstrates proper form and technique, can be found on the NBAF web site at The Bench Press by Garry Holmen.
The Deadlift
The deadlift is the last lift in a powerlifting competition, and it develops a very wide range of muscles groups throughout the body. To a large extent, it develops the same muscle groups as the squat, but with greater emphasis on the buttocks (gluteals), and particularly, the lower back (erector spinae). It also develops the neck and inner shoulders (trapezoids), the outer shoulders (medial and posterior deltoids), and the upper back (latissimus dorsi).
This lift is aptly named because a heavily-loaded bar lays "dead" on the floor or platform. The lifter stands over the bar, with feet beneath the bar and lower shins almost touching it. The stance may be shoulder width for a "standard" deadlift, or the feet may be spread wide for a "sumo" deadlift, depending upon which is most effective for the individual lifter. Flexing at the knees and hips, the lifter bends down to firmly grips the bar, usually with a "reverse grip": one palm facing toward the body (pronated grip), the other palm facing away from the body (supinated grip). For a standard deadlift, the arms will be extended outside the knees; for a sumo deadlift, they should be extended between the knees. The lifter's head should be held erect, facing forward, or perhaps upward, and the back should straight or slightly arched, never rounded. Then, with an exertion of great force from the lower back and leg muscles, the lifter rises to a standing position, "pulling" the bar upward, until he or she is standing erect with a slightly arched back and shoulders pulled backward. The bar is then lowered to the floor, following the same path, and this movement is repeated for the desired number of repetitions. Although some lifters repeat this motion without pause, it recommended that the lifter pause slightly and "reset" his or her grip between each repetition. A more detailed explanation of the deadlift, and an animated graphic demonstrating proper form and technique, can be found on the NBAF web site at Deadlift by Tom McCullough, M.Ed., M.S.S..
Calf Exercises
The novice weightlifter should be aware of one sad fact: the potential for calf development seems to be genetically predetermined, perhaps more so than any other body part. Some people with develop tremendous calf muscles with very little exercise. Others will struggle to develop even a modest muscle mass in the calves. Unfortunately, I tend to fall in the latter category. Nevertheless, proper calf training, in addition to general leg training, can substantially increase the size of anyone's calf muscles.
Seated Calf Raises
Although this exercise can be performed with a heavily-weighted bar laid across the legs, just above the knees, and with a rolled towel for padding between the bar and the legs, it is best performed on a seated calf machine. Weight plates are stacked on a bar or spindle at the end of the machine opposite the seat. The lifter sits on the seat and places both knees under the pads with the balls of both feet placed on block beneath the pads. Pushing slightly upward on the balls of the feet, the lifter raises his or her knees enough to release the upright safety lever and swing it out of the way. At this point, the weight stack will pivot freely up and down. The lifter should then relax the calf muscles, allowing the heels to sink as low as possible beneath the level of the block. The lifter then presses upward on the balls of the feet, raising the knees as high as possible. This movement is repeated for the desired number of repetitions, and the last movement should end in the raised position so that the safety lever can be replaced.
This exercise develops mostly the soleus muscle, adding greater depth to the calves. One of the most important aspects of this lift is to attempt maximum flexion of the ankles at the bottom of the lift; in order to get the most out of this exercise, the heels should be allowed to drop as low as possible.
One-Leg Standing Calf Raises
Calf exercises should not be limited to the seated calf machine. The origin of the gastrocnemius muscles is above the midline of the knee; therefore, performing seated calf raises with the knees flexed does very little toward developing those muscles. In order to broaden the calves, the gastrocnemius muscles must be developed, and some sort of standing calf raise in necessary to do that. This particular exercise is ideal for that purpose.
Balance is extremely important in this exercise; it should be performed near some type of upright support (eg., a structural support post, a large weight machine, or a squat rack) which the lifter can grasp with one hand to maintain balance. A stable block, at least four inches high (eg., a wooden block or a plastic "step aerobics" platform) should be positioned adjacent to the upright support. The lifter grasps the upright support with one hand and places the ball of opposite foot on the surface of the block at the edge nearest the lifter. In the hand nearest the foot on the block, the lifter holds a heavy dumbbell, and the other foot should be lifted so that the weight of the lifter (and the dumbbell) is supported by the single foot on the block. The lifter relaxes the calf muscles of the foot on the block, allowing the heel to sink as low as possible beneath the level of the block, and then presses upward on the ball of that foot, raising the whole body as high as possible. This movement is repeated for the desired number of repetitions, and the lifter then switches the use of the feet and hands to the opposite side, repeating the same movement, hopefully for an equal number of repetitions.
Donkey Calf Raises
If this exercise is done in the traditional manner, it is guaranteed to receive stares from uninitiated lifters in a "fitness center" environment, as well as from young lifters who have never seen it performed. The traditional method requires a training partner with whom the lifter is very comfortable, and one is likely to feel pretty strange when performing this lift for the first time.
To perform this lift, the lifter positions a stable block at the end of a flat bench. Placing the balls of both feet on the surface of the block at the edge nearest the lifter, he or she then bends at the hips, placing both hands on the surface of the flat bench. In this position, the lifters back should be roughly parallel to the floor. The training partner then "mounts" the lifter back like a "bareback rider" on a donkey; thus, the name of this exercise. The training partners weight should be concentrated, as nearly as possible, over the lifter's hips and legs. Once the "rider" is in a stable position, the lifter allows the heels of both feet to sink as low as possible beneath the level of the block, and then presses upward on the balls of the feet, raising his or her hips as high as possible. This movement is then repeated for the desired number of repetitions.
For those who are extremely uncomfortable performing this exercise in the traditional manner, there is a compromise. A dip belt, loaded with weight plates, can be worn low on the waist as an adequate substitute for the weight of the "rider."
Upper Leg / Lower Back Exercises
Squats and deadlifts are clearly the most effective exercises for developing the upper legs and lower back. However, it is beneficial to have a few other lifts that can supplement, but not replace, those lifts. Leg extensions and leg curls are not a part of my personal routine, but simple attachments for performing those exercises are available for most weight benches, and most gyms have "foo foo" machines specifically designed for those movements. I personally prefer supplemental exercises which incorporate the same type of large, compound movements as the standard squat and deadlift.
Leg Presses
Leg press machines come in two varieties: a vertical leg press, which provides for movement of weight along a vertical line, and a "leg press sled," which provides for movement of weight on rails at approximately a forty-five degree angle. Because of the angle of movement on a leg press sled, that device allows a given lifter to press more weight than would be possible on a vertical leg press. Either of these devices will allow a lifter to use more weight than he or she is capable of squatting.
To perform this exercise, weight plates are loaded onto the machine's horizontal bar. The lifter places the soles of both feet against the plate attached to the bar, with his or her back pressed against a pad at the bottom of the machine. Pressing slightly upward with the soles of the feet, the lifter moves the weight a few inches to allow for the removal of the safety stops. The lifter then allows the weight to descend until the upper surface of the thighs presses against his or her abdomen. The descent of the weight should be slow and controlled to avoid the lifter's thighs slamming into the abdomen and cracking a rib. By exerting great force with the upper leg muscles, particularly the quadriceps, the lifter presses upward with the soles of the feet, completely extending both legs. This movement is repeated for the desired number of repetitions, and the last movement should end with the legs in the extended position so that the safety stops can be replaced.
Many novice lifters will develop a quick preference for the ease of the leg press; they will feel particularly smug about the number of plates that they can move with this exercise. That attitude can lead to a rationalization that the leg press is an adequate substitute for squats. Wrong. The leg press does not develop the wide range of muscles that are developed by the squat, and contrary to popular belief, it can place more unhealthy stress on the joints than the squat does. The leg press should supplement squats, not replace them.
Front Squats
During recent years, the front squat has rarely been used, and the reason is rather simple: the bar placement really hurts! Although the front squat exercises the same general muscle groups as the regular squat, it seems to place more emphasis on the frontal thighs (quadriceps femoris). The movement is generally the same as The Squat , but the back is held more erect, and instead of placing the bar on the back of the shoulders, behind the neck, the bar is placed at the front of the shoulders, resting on the anterior and medial deltoid muscles, with the lifter's arms held high, elbows protruding outward, and with the forearms crossed and the hands reaching backward to grasp the bar. This position allows the lifter to use more weight than could be used by simply grasping the bar in both hands and holding it at shoulder height as if to begin an overhead press, but it causes crushing pain in the deltoid muscles, and the bar has a tendency to roll back into the throat. Therefore, front squats are only practical if very light weights are used, or if additional equipment is available.
Until recently, the only device available for relieving the pain of the bar placement in the front squat was the front squat harness. This device is a large metal harness, with shoulder and abdominal pads, which curves over both shoulders of the lifter and partly down the abdomen, and which has forward-facing pegs or hooks for placement of the bar. Although it is quite effective in stabilizing the bar and distributing the stress of the weight across the shoulders and abdomen, it is rather expensive and much too large to place in a gym locker or carry in a gym bag as a piece of personal equipment. And because so few lifters perform front squats, most gyms do not feel that the cost of such a device is justified.
Recently, the makers of the Manta RayR developed a front squat device called, appropriately enough, the Sting Raytm. It consists of two pieces of high-impact plastic, joined by a cord, which clamp onto the bar and fit comfortably over the outer shoulders and upper arms. These plastic forms distribute the weight of the bar, substantially reducing the stress on the deltoid muscles, and they prevent the bar from rolling back into the throat. More importantly, the Sting Raytm costs significantly less than a front squat harness and is small enough to fit in a gym bag or gym locker. However, even with the assistance of such devices, front squats should intially be performed with lighter weights because the balance required to perform this lift is much trickier than that required for regular squats.
Straight-Leg Deadlifts
The straight-leg deadlift is very effective at developing the buttocks (gluteals) and lower back (erector spinae), but it must be used with caution. It is performed much like TheDeadlift, except that the starting position is with the hips held high, the knees almost locked, and bending forward only at the hips. This position places very little stress on the leg muscles and concentrates the stress in the lower back and buttocks. Due to the lack of assistance of the leg muscles, and because of the extreme leverage on the lower back muscles, the weight used should be much less than the lifter would use with a regular deadlift. The lifter should also be careful to perform the movement somewhat slowly and not to jerk the weight upward the way a powerlifter would do in performing a regular deadlift.
Abdominal Exercises
A good set of "abs" is a highly-prized asset, not only amongst bodybuilders, but also amongst the general population. Dozens of books and videotapes have been produced on the subject of building abdominal muscles, and numerous devices have been created to make it seem that a rippling "six-pack" of abdominal muscles can be achieved effortlessly. Some of these books, videotapes and devices are helpful; others are essentially worthless. The most important thing to remember is that prominent abdominal muscles are much more a product of low bodyfat than they are of vigorous exercise.
The next most important thing to remember is that abdominal muscles are like any other skeletal muscle: they grow best when forced to meet heavy resistance. Although abdominal exercise routines may require slightly more repetitions than the exercise of other muscles, performing endless "crunches" on one of the many "ab-rolling" devices currently available on the market usually leaves the lifter disappointed with the results.
Inverted Weighted Crunches
Weighted crunches are generally considered to be the most effective method of building abdominal muscles; like the other exercises described herein, they are accomplished by using heavy resistance and relatively few repetitions. Perhaps the best way of describing my favorite abdominal routine would be to reiterate the "High-Intensity Abdominal Routine" which I anonymously contributed to the "Misc.Fitness.Weights FAQ" (Frequently Asked Questions). That routine involves "inverted, weighted crunches" and is as follows, reprinted in it entirety:
For those who are obsessed with their abdominal muscles, are willing to spare no expense to develop them, and want a hard-core, high-intensity, low-repetition abdominal workout, there IS an answer.
The primary problem with this method is the fact that the required equipment is [a] rather expensive, and [b] since the late 1980s, rather difficult to find. You will need an "inversion table" with "gravity boots." For those unfamiliar with such devices, a brief explanation is in order. "Gravity boots" are padded, metal collars which are clamped onto your ankles and which have a strong metal hook that protrudes from the front, directly over the foot. An "inversion table" is designed for use with gravity boots. It is like a vertical army cot with two bars spanning the foot end, one below the feet, and one above the feet. It is attached to a stand by a single pivot hinge on each side. After fitting the gravity boots, you step onto the inversion table with your feet on the lowest bar and the hooks of the boots locked beneath the upper bar. Then, you simply throw your weight backwards, causing the table to pivot approximately 180 degrees on its hinges, leaving you suspended by your ankles, completely upside-down. Please note that a good inversion table will pivot beyond perpendicular, breaking contact with all parts of your body other than your ankles; some of them will not reach full perpendicular, leaving you mostly inverted but still laying on the surface of the table. The latter is not well suited to this type of exercise.
Once inverted, you can perform a normal "crunch" routine. The complete inversion of your body will provide extreme resistance which will result in the much-desired abdominal "burn" long before the number of repetitions required when doing crunches on the floor or on a slant board. However, a few suggestions on technique will be helpful:
Do NOT hold your hands behind your head; clasp them across your chest. Clasping both hands behind the lifter's head encourages attempts to "pull" one's torso up with one's arms, thus placing unnecessary stress on the neck muscles. Your neck should be held in a relaxed position, with your head back, "pulling" yourself forward with your shoulders, not your head. When you find yourself able to do more than 20 repetitions, you may clasp a weight plate to your chest to add resistance, increasing the size of the plate each time you can exceed 20 repetitions.
Although it will be slightly difficult, bending slightly at the knees will decrease stress on your back. However, even with your legs fully extended, you will find that the usual back stress experienced during traditional crunches is almost non-existent when performing "inverted" crunches.
Aside from the increased resistance in using this abdominal workout, there are a few other advantages:
No "tailbone rash." The usual abrasion caused by constant friction on the sacral spine area during traditional crunches no longer exists. Your back does not contact any solid surface; therefore, no friction.
No "head banging." There is no solid surface to come into contact with your head, either. That is why you can easily hold your head back during this routine without worrying about striking it on the floor and without the need to support it in any way.
Having said all the above, a few other things bear mentioning:
For those few who are unfamiliar with "crunches," they are much like the "sit-ups" that we all learned during our youth, except that the upper body is raised at the hips only to the point where the abdominal muscles are completely contracted, about thirty to forty-five degrees from full extension. The remainder of the standard sit-up movement is largely the product of the hip flexor muscles drawing one's chest toward the knees. That is the reason that sit-ups may result in painful exertion of the hip flexors long before the abdominal muscles are adequately stressed. Unless one has a compelling reason to promote additional development of the hip flexors, crunches are the best method of specifically developing the abdominal muscles.
If one has "gravity boots" available, an "inversion table" is not absolutely necessary. It is quite practical for lifters to perform "inverted crunches" by hanging upside-down from a normal chinning bar. The main problem is dismounting from the bar after the exercise. If the lifter has exhausted his or her abdominal muscles during the exercise, reaching upward to grasp the bar and unhook the gravity boots will be almost impossible. Therefore, if a chinning bar is used, it is suggested [a] that lifters have a spotter present who can grab them around the waist or legs and lift upward, unhooking the gravity boots, or [b] that the bar be positioned at an exact height where lifters will not strike their heads on the ground when fully extended, but which is close enough to the ground to allow lifters to extend their hands to the ground, pressing their bodyweight upwards and unhooking the gravity boots.
Of course, weighted crunches can always performed on a slant board, or even on the floor. Because the weight plate on the chest will increase the weight of the upper body, it is essential that the lifter has some stationary object to hold down his or her feet. The hip leverage created by total inversion is greater than that created by a slant board, and even more so than the hip leverage created by laying flat on the floor; therefore, more repetitions will be required to produce the same results. And more repetitions increases the likelihood of "tailbone rash" from friction between the sacral area of the spine and the floor or slant board. Nevertheless, weighted crunches can still be performed quite effectively using these methods, and in the absence of gravity boots, these may be the only options available.
Weighted Knee Raises
Most gyms have a "knee raise stand," which has two bars protruding outward, parallel to the ground, with pads on top of each bar and padded handles protruding upward near the end of each bar. Many of these devices also have handles extending outward at the end of each bar, parallel to the ground, for performing dips, a chest exercise covered later herein. Usually, there is also a padded backrest attached to the vertical supports from which the two horizontal bars extend outward.
The lifter is positioned on knee raise stand with each hand grasping one of the vertical handles, forearms atop the pads on the horizontal bars, and back pressed against the vertical backrest. The horizontal bars should be high enough that the lifter's feet are suspended several inches off the ground with his or her legs fully extended. Then, by contracting the abdominal muscles, the lifter raises his or her knees to a position where the thighs are roughly parallel to ground, and thereafter, slowly lowers the knees back to the original position. The movement is then repeated for the desired number of repetitions.
To increase the intensity of this exercise, a dumbbell may placed vertically, on one end, on the floor between the lifter's feet. The lifter then "grasps" the dumbbell between the arches of both feet and lifts it upward while raising both knees. Hexagonal dumbbells are strongly recommend because they can be stood easily on one end, but with a little practice at balancing, other types may be adequate. This added weight substantially increases the strength required to raise the knees, and much fewer repetitions will be required to obtain the same results.
Chest Exercises
The most obvious characteristic of a bodybuilder is a large chest. Too often, novice weightlifters will concentrate only upon lifts that develop their chests and arms and will exclude exercises which develop the remainder of their body. This exclusive development of "beach muscles" results in what is known as a "lightbulb physique," a top-heavy look that is almost laughable. Nevertheless, chest develop is a very important aspect of bodybuilding.
The most effective method of chest development is The Bench Press, which was discussed earlier. Although a large chest can be developed using only the flat bench press, other exercises should be used to enhance the development of related muscles. These additional chest exercises will accomplish more than just the development of additional muscles; they will almost certainly improve the lifter's performance on the bench press.
Weighted Dips
"Dips" are an excellent chest exercise, and they are very effective for enhancing bench press performance. Although dips exercise the same general muscle groups as the bench press, they tend to concentrate more on the development of the rear surface of the upper arms (triceps), and less on the chest (pectoralis) and the frontal portions of the shoulders (anterior deltoids). Most gyms will have a "dip stand," and it is nearly always combined with the knee raise stand discussed earlier. It consists of two bars protruding outward, parallel to the ground, with horizontal padded handles at the end of each bar. The lifter stands between the bars and grasps a handle with each hand, then presses his or her bodyweight upward. Before beginning the exercise, the lifter should have both arms fully extend and locked at the elbows, with his or her body fully erect and both feet suspended above the ground.
To perform the exercise, the lifter should bend both legs at the knees, raising both feet until the lower legs are roughly parallel to the ground. This prevents the lifter's feet from touching the ground at the bottom of the movement, and it reduces the potential for unnecessary swinging of the body during the course of the exercise. From this starting position, the lifter slowly bends at the elbows, lowering the whole body until his or her lower chest is at the level of the horizontal bars of the dip stand. The lifter's descent should be controlled and even to avoid excessive stress on the musles and connective tissues in the shoulders. Using the strength of the chest and upper arm muscles, the lifter then forces his or her bodyweight upward until the arms are again fully extended and locked at the elbows. The movement is then repeated for the desired number of repetitions.
To increase the intensity of this exercise, additional weight should be suspended from the lifter's waist. Although a simple rope is sometimes suggested for this purpose, a rope can bite into the lifters waist and hips quite painfully, particularly as the lifter becomes stronger and begins to use more weight. The better option is a dip belt. Although I personally prefer a belt specifically designed for this purpose, it is also possible to purchase a less expensive attachment which consists of a chain and a leather or metal loop which attaches to a regular weightlifting belt. In either case, one end of the chain will be permanently attached to the belt; the lifter simple passes the chain through the hole in the weight plates and attaches the free end of the chain to the belt. The weight plates will then be suspended between the lifters legs. When performing dips with added weights, it is important for the lifter to grasp the plates between his or her knees during the movement; swinging weight plates can create instability in the movement and a risk of unwelcome contact with the genitals!
Incline Bench Presses
Nearly all weight benches can be placed in an inclined position. In that position, the back of the bench should be at an angle of approximately forty-five (45) degrees. The seat may lay flat, parallel to the floor, but on better benches, the seat can also be angled so that it is roughly perpendicular to the inclined back. From this position, a barbell is lifted in generally the same manner as it is with The Bench Press.
There are, however, some important differences in technique between the "flat" bench press and the incline bench press. Although the bar will still travel a vertical path, the lifter's upper body is at a different angle. At the bottom of the movement, the bar should come to rest on the upper chest (pectoral) muscles, slightly below the collarbone (clavicle). When pressing upward, the bar is likely to feel more awkward than it does on the "flat" bench press because the lifter's body is in a less stable position, and because the chest muscles are being used at a less efficient angle. For that reason, lifters will quickly find that they cannot lift nearly as much weight when performing the bench press at an incline.
Although some lifter's will claim that this exercise concentrates development on the "upper" pectoral muscles, it is doubtful that any specific portion of the pectoral muscles can be isolated. However, this exercise does tend incorporate more of the shoulder (deltoid) muscles, specifically the front (anterior) deltoids, and to a lesser extent, the middle (medial) deltoids.
Upper Back Exercises
The upper back muscles (latissimus dorsi) are responsible for giving bodybuilders a distinctive and coveted "V" shape. They are developed mostly by "pulling" exercises, where the weight is drawn closer to the lifter's body, or where the lifter's body is drawn closer to a stationary object. For instance, The Deadlift will place substantial stress on the upper back muscles, in addition to stressing the muscles of the legs and lower back.
Weighted Pullups
The pullup is one of the basic exercises that most of us learned in childhood. Despite the simplicity of this exercise, if executed with proper form, it can be very effective at developing the upper back muscles, particularly the latissimus dorsi, also referred to as the "lats."
Any decent gym should have a pullup or "chinning" bar. Often, it is an integral part of the "power cage" where squats are done. The lifter should grasp the bar with pronated grip, palms facing outward. With a strong grip on the bar, the lifter then flexes both legs at the knees, lifting the lower legs until they are roughly parallel the ground. The rest of the lifter's body should remain extended throughout the exercise. From that position, hanging freely but not swinging, the lifter pulls upward until his or chin in pulled over the top of the bar. The lifter then lowers his or her body back to a fully extended position and repeats the movement for the desired number of repetitions.
Proper form is important if this exercise is to be truly effective. The lifter should not bend at the hips, jerking the knees upward, to add momentum to the movement, except perhaps, to complete one last repetition. Some lifters prefer that the body be pulled high enough so that the upper chest touches the bar; however, it is sufficient that only the chin be lifted over the bar, and there are other exercises which will more efficiently exercise the remaining range of motion.
Lifters who are not strong enough to execute a single pullup with their own bodyweight may need some assistance in completing the upward pull. Under these circumstance, it is permissible to "push off" with both feet, either from the ground or from sort of raised platform, to give the body sufficient momentum; however, once the lifter's chin has been raised above the bar, the negative motion (i.e., the lowering of the body), should be very slow. The stress on the upper back muscles from the slow negative motion should sufficiently develop those muscles to the extent that the lifter will soon be able lift his or her own bodyweight without the need for additional momentum.
A supinated grip, palms facing inward, may also be used. This grip will usually allow for more repetitions because it incorporates the strength of the bicep muscles in the arms. The supinated grip is less efficient at developing the upper back muscles because it reduces the stress on the "lats" and transfers some of the stress to the biceps. However, this method may be initially helpful to those who are unable to lift their own bodyweight using a pronated grip, and it is occasionally used by more experienced lifters who wish to work simultaneously on the upper back and the upper arms.
Once a lifter is able to complete eight or more repetitions with his or her own bodyweight, the intensity of this exercise may be increased by suspending additional weight from the lifter's waist. As with Weighted Dips, a simple rope is sometimes suggested for this purpose, but a rope can bite into the lifter's waist and hips quite painfully, particularly as the lifter becomes stronger and begins to use more weight. Once again, the better option is a dip belt, and my personal preference is a belt specifically designed for that purpose. Before grasping the bar, the lifter must take the end of the chain which is not permanently attached to the belt and pass the chain through the hole in the weight plates, then attaching the free end of the chain to the belt. With the weight plates suspended between the lifter's legs, the lifter can then grasp the bar and perform the movement. Once again, it is important for the lifter to grasp the plates between his or her knees during the movement because swinging weight plates will create instability in the movement.
Bent Barbell Rows
The upper back muscles are the body's primary "pulling" muscles. Optimal development of these muscles involves pulling weights from different angles, and the lifts used to exercise these muscles should not be limited to overhead pulls, such as pullups or the use of a "lat pulldown" machine. Therefore, it is important for lifters to add a "rowing" routine to their upper back workouts, and my preference is bent barbell rowing.
To perform this lift, a heavily-loaded bar is laid on the floor or on a low rack. The lifter stands over the bar, and leans down to grasp it with a pronated grip; this means that the lifter's palms will be facing outward, although with the arms extended downward, the palms will be facing the body once the bar is grasped. The bar is then lifted off the rack or floor, and the lifter stands grasping the bar, both arms fully extended, very slightly bent at the knees, and bent at the hips to the extent that the upper body is nearly parallel to the ground. The lifter then pulls upward on the bar, flexing at the elbows and drawing the bar up to his or her lower chest at the bottom of the ribcage. This motion should be limited to the arms and upper back, and the lifter should remain motionless at the legs and hips. Once the bar has been brought to the lower chest area, the lifter then extends both arms, lowering the bar, and repeats the full motion for the desired number of repetitions.
Because the lifter is pulling a heavily-loaded barbell from a position that is deeply bent at the hips, considerable stress is placed on the lower back muscles. For that reason, the lifter should not attempt to add momentum to the lift by jerking upward with the lower back muscles and slightly extending the body. By remaining motionless at the hips, the lifter reduces the risk of lower back strain and forces the muscles of the upper back to pull the weight upward. If a little additional momentum is needed to pull very heavy weights, or to complete one last repetition, my personal preference is to push upward from the toes in a short "toe raise," which cause a slight upward movement of the bar, just enough to get it moving.
Yates Rows
This exercise is named after the Dorian Yates, a repeated winner of the Mr. Olympia title, whose enormous and well-defined back muscles are beyond comparison. The movement is very similar to Bent Barbell Rows, but slight differences in body position and strict attention to form cause it to be a unique exercise.
As with Bent Barbell Rows, a heavily-loaded bar is laid on the floor or on a low rack. The lifter stands over the bar, and leans down to grasp it with a pronated grip; this means that the lifter's palms will be facing outward, although with the arms extended downward, the palms will be facing the body once the bar is grasped. The bar is then lifted off the rack or floor, and the lifter stands grasping the bar, both arms fully extended and very slightly bent at the knees. However, unlike the former exercise, the lifter is only moderate bent at the hips; the upper body is bent only about thirty (30) degrees from fully upright. From this position, the lifter then pulls upward on the bar and drawing the bar up to his or her lower abdomen, just below the umbilicus (navel). Although this range of motion is rather short, the specific form used is the key to this exercise. The lifter should pull both elbows to the rear and inward towards one another; at the same time, he or she should push outward and downward with the chest and pull both shoulder blades (scapulae) together. This creates an intense flexion of the upper back (latissimus dorsi) muscles. Although I have been performing this exercise only for a short period time, the results are very promising.
Upper Arm Exercises
Since we were small children, we were led to believe that large upper arms were the primary symbol of muscularity. When an adult told us to "make a muscle," what did we do? We flexed our arms at the elbows and exhibited our biceps (biceps brachii).
Powerful upper arms are important to a bodybuilder, but they should not be developed without regard to rest of the body. In nearly every gym, novices can be seen working solely upon their upper arms, creating a physique that is almost comical. Nevertheless, if a bodybuilder gives proper attention to developing the full body, muscular upper arms will not go unnoticed.
Barbell Curls
Barbell curls are the primary exercise for developing the biceps brachii, the large rounded muscles covering the inner, forward surface of the upper arms. Although there are numerous techniques for performing barbell curls, the simplest and most basic is also the most favored.
Standard barbell curls may be performed with a straight bar, such an Olympic bar, or with a slightly curved bar, known as an EZ-Curl bar, which tends to reduce excessive stress on the lower tendons of the biceps by placing the lifter's hands in a position that is angled slightly upward from the horizontal path of the bar. While some lifters avoid the EZ-Curl bar in favor of the straight bar, my personal observations indicate that there is very little difference in their effectiveness.
To perform a standard barbell curl, the lifter extends both arms downward and grips the bar with a supinated grip; this means that the lifter's palms will initially be facing upward and outward with both arms extended downward, although both palms will be facing the lifter's body when the bar is raised. After gripping the bar firmly, the lifter stands erect, with each elbow pressed firmly to the side of his or her body. Without moving at the shoulders, and with each elbow locked firmly in place, the lifter flexes the arms at the elbow, raising the bar in upward arc until both arms are completely flexed with the bar pressed against the lifter's chest. The bar is then lowered through the same arcing path, and this movement is repeated for the desired number of repetitions.
To achieve the full effect of barbell curls, the elbows should not be thrown forward, nor should the back be arched, to add momentum to the upward movement of the bar. However, this sort of "cheating" may be used occasionally to assist in completing the last repetition of an exhaustive set.
Drag Curls
Drag curls are used to concentrate muscular stress on the outer half (long head) of the biceps. This isolated stress causes greater development of the outer biceps, which tends to create a more defined separation between the lifter's bicep and tricep muscles.
Starting from the initial position for standard BarbellCurls, the lifter holds the bar with both arms extended downward, gripping the bar with a supinated grip. The lifter then lifts the bar upward, but instead of keeping both elbows locked to the side and lifting the bar in an arc, the lifter allows both elbows to move rearward and "drags" the bar in a straight line directly up the front of the lifter's body. Once the bar reaches the lifter's lower chest area, the lifter allows the bar to descend in the same straight line down the front of the body until both arms are again fully extended. This movement is then repeated for the desired number of repetitions.
Incline Dumbbell Curls
Anyone who has performed Barbell Curls knows that there are significant changes in the amount of force required to move the bar through the natural arc of travel. Initially, the bar is fairly easy to move, but when it approaches the full outward extension of the arc, it is most difficult to move. However, once the bar passes the outward extension of the arc, it again becomes easier to lift the bar the remainder of the distance to the lifter's chest. Incline dumbbell curls modify the body's position in relation to that arc so that the force required to move the weight is much more consistent throughout the movement.
To begin this exercise, the lifter positions his or her body on an incline bench in much the same position as that used for Incline Bench Presses: the back of the bench should be at an angle of approximately forty-five (45) degrees, and if possible, the seat should be angled so that it is roughly perpendicular to the inclined back. The lifter should hold a dumbbell in each hand with a supinated grip: the lifter's palms will initially be facing upward and outward with both arms extended downward, although both palms will be facing the lifter's body when the bar is raised. From that position, the lifter then lifts both dumbbells upward, simultaneously, in a forward and slightly outward arc, bringing them to the lifter's shoulders at the top of the arc. The dumbbells are then allowed to descend through the same path until the arms are again extended downward, and this movement is repeated for the desired number of repetitions.
French Presses
Some lifters, particularly novices, will do numerous isolated movements which concentrate on the tricep muscles, which are located on the rear, outward surface of the upper arms. I personally avoid these exercises because I would prefer to concentrate on larger, compound exercises which develop other muscle groups in addition to the triceps. These exercises include The Bench Press, Weighted Dips, and Military Presses. If done properly and frequently, these compound exercises will provide more than adequate development of the tricep muscles. Nevertheless, I occasionally perform French presses to supplemental the tricep development that I naturally receive from these other exercises.
French presses are performed on a flat bench with the lifter laying in the same position as used for The Bench Press. The initial position of the movement is like the fully "pressed" position of The Bench Press movement: the bar is pressed upward over the lifter's chest, with the lifter's arms fully extended and "locked" at the elbows. However, rather than allowing the bar to descend in a generally straight line, the lifter flexes only at the elbows, locking both shoulders into position, and the bar is allowed to drop slowly in an arc toward the lifter's head. Once the bar has descended to a point directly over the lifter's head, with both elbows still pointing directly upward, the bar is then pressed upward to the initial position, with both arms fully extended. This movement is then repeated for the appropriate number of repetitions.
The weight used for this exercise should be far less than that used for The Bench Press due to the fact that the weight is being pressed almost totally with the triceps, and with no assistance from the chest muscles. The weight should also be lowered slowly and with great care since it descends to a position directly over the lifter's face. Please note that one nickname for this exercise is "skullcrushers."
Shoulder Exercises
Military Presses
Military presses are consistent with a very traditional concept of weightlifting: the idea of pressing a heavily-loaded bar over one's head. In that sense, they are much like the familiar Olympic "clean and press." However, they must be performed with a much lighter weight because, unlike the "clean and press," they are performed from a seated position, which prevents the lifter from using body momentum to press the weight upward. Therefore, the muscular stress in this exercise is concentrated in the outer shoulders (deltoids) and inner shoulders (trapezoids), as well as in the triceps of the upper arms.
Ideally, military presses should be performed while seated on a flat bench with no backrest. Although some lifters prefer to have a completely vertical backrest, the presence of the backrest tempts the lifter to lean backwards and incorporate the stronger chest (pectoral) muscles, thus converting the exercise into Incline Bench Presses and reducing the use of the shoulder muscles. This should be avoided.
To perform this exercise, the lifter begins by straddling a flat bench, with the length of the passing between his or her legs. The lifter's back should be upright and slightly arched. A loaded bar should be placed on a rack at the height of the lifter's upper chest. This may be accomplished by sitting "backwards" at the head of a standard bench-press bench, with the upright supports directly in front of the lifter's chest, or by placing a simple flat bench between the upright supports of a "squat rack" or "squat cage." The lifter grasps the bar with both hands, lifting it off the rack and holding it at his or her uppermost chest. Then, with the strength of the shoulders and triceps of the upper arms, the lifter presses the bar upward until it is directly overhead with both arms extended and locked at the elbows. The bar is then allowed to descend back to the lifter's uppermost chest area, and the movements is repeated for the desired number of repetitions.
Some lifters perform "behind the neck" military presses by lowering the bar to a position behind the neck after each press. I personally prefer to avoid this method. The advantages of the "behind the neck" movement are limited, and the risk of excessive stress to the lower, rear portion of the shoulder joint (articular capsule) is significant.
Upright Rows
Upright rows are similar to Bent Barbell Rows, except that the body is held completely upright, rather than being bent at the hips. the change in body position changes the focus of the muscular stress from the upper back (latissimus dorsi) muscles to the shoulder (deltoid and trapezoid) muscles. This exercise may be done with a straight, Olympic bar, or with an EZ-Curl bar; however, the short length of the EZ-Curl bar may cause the lifter's elbows to strike the innermost plates of the bar, thus preventing the bar from being lifted to maximum height.
To perform this lift, a moderately-loaded bar is laid on the floor or on a low rack. The lifter stands over the bar, and leans down to grasp it with a pronated grip; this means that the lifter's palms will be facing outward, although with the arms extended downward, the palms will be facing the body once the bar is grasped. The lifter's hands should be in a "close grip," no more than six inches apart. The bar is then lifted off the rack or floor, and the lifter stands grasping the bar, both arms fully extended, with his or her body fully upright. The lifter then pulls upward on the bar, flexing at the elbows and drawing the bar up the front of his or her torso to mid-chest level, or higher if possible. As the bar is drawn upward, both the lifter's elbows should be pointed outward, towards the ends of the bar. Once the bar has been raised to the highest point, the lifter then extends both arms, lowering the bar, and repeats the full motion for the desired number of repetitions.
Lifters should resist the temptation to lean slightly forward and incorporate the stronger latissimus dorsi muscles of the upper back. The bar should travel very close to front of the lifter's body, as with Drag Curls. A slight arch in the lifter's back will help to assure that a fully upright position is maintained.