Pushing For Power

by Bill Seno

Introduction This book is devoted primarily to gaining strength and size through isotonic training. This

may sound simple enough, but I mention primarily because some bodybuilding principles will be incorporated for the ultimate purpose of gaining strength in the long run. The probability of size is mentioned because of variables like individual body metabolism, food intake, life style,

age, goals and even attitude. Isotonic training is mentioned because of the multitude of confusing devices placed upon the commercial market devices such as Nautilus, Universal,

Isometric and various spring and rubber contracting and expanding equipment. One of the first lessons a novice learns about weight training is that many sets coupled with

high repetitions constitute bodybuilding training or what is commonly referred to as pumping iron. The pump of the inflated feeling, which is blood being sent to the worked muscle and

toxins being taken away, is what the bodybuilder works for and holds as long as possible, for through this method the ultimate in muscular shape and definition will be accomplished, not necessarily more muscle mass. Other training maneuvers and principles are necessary for size.

Forced feeding and the overload principle are the most important.

In contrast to the bodybuilding principles, the novice also learns that fewer sets and fewer reps, working muscle groups rather than one singular muscle or part, will engender a body which is able to handle more prodigious poundages.

The power trainer does not work for a pump; certainly a few hard sets and reps of maximum

effort will raise the strength level and the blood pressure for a short time, but no pump will occur. Of course, nor does the power trainer want a pump, for the pump is not making him any stronger. It can also hinder his bodys efforts to recuperate in time for the next big

poundage workout. There is, however, a rehabilitative and conditioning benefit for the power trainer to utilize a small degree of pumping at the end of a workout. This method will be

detailed later. Our bodies differ, and because of this, some people can eat all day long and hardly gain an

ounce of bodyweight while others gain easily with little intake. Body metabolism is subject to change by the individual if proper training and eating habits are used. Some people run

around, constantly busying themselves every minute and making sure there is something to do until slumber. Others live at a slower pace and shun too many chores or socializing and, therefore, rest the body more. These lifestyles linked with either power training or

conditioning can alter the body metabolic rate to suit ones goal. Why would one want to alter this metabolic rate? Why, to become bigger and stronger or smaller and more defined or,

possibly, other combinations such as smaller yet stronger by body formula, that is, more power pound for pound of bodyweight. Of course, attitude is important in any sport or endeavor the power of positive thinking; many lifters discover this in their training.

The ordinary Olympic or power bar cannot be beaten when pushing for power. The stabilizing

muscles are used to steady the bar. These smaller muscles are either cut off or interfered with by machines. The machines stabilize for the lifter who only concentrates on the push, and spring or rubber equipment is too much in the other direction. Spring equipment is akin to

lifting on ice in which balance becomes primary and the push or pull secondary. Both are

necessary, and the best way to develop powerful stabilizers and major muscle groups is by

using them all as nature intended, which the free bar provides, not by confining or confusing either one.

References are made to rehabilitation therapy and other corrective measures that can be done by the athlete to aid in his quest for power. I am not a physician. The exercises that are

mentioned for therapy were gotten from doctors, a medical school, friends, and from personal experiences. People who have physical disabilities or any doubts regarding the use of such

methods should refrain taking part in any of the therapy.

THE OVERLOAD PRINCIPLE AND RECUPERATION

Confusions abound in the weight room. Even the most experienced lifters are afflicted with times of perplexity, especially during stagnation.

The novice begins where others do, at the local YMCA or health club. Most of the lifters, through hearsay, either follow something similar to 5 sets of 5 reps or follow a routine found

in a magazine illustrated by some noted bodybuilder or powerlifter. Often the problem of stagnation develops because the lifter is following a prescribed routine set upon paper

which may not be precisely for his bodys recuperative powers. So he finds himself

making no progress, or he finds a weakening in the strength level. It is difficult for a novice to follow a routine which took years for a master athlete to develop. It is comparable to placing a

novice boxer in the ring with a champion and expecting the novice to do well. It takes time to find ones strong points and weaknesses: how many sets and reps work best for gains, how many workouts of the same exercise per week, the difference between various exercises, and

how one rule for one exercise does not apply to another, how a rule may be for one lifter but not another, the rest period between sets for best results and various other factors that make a

difference: hyperactivity, little sleep, improper diet, emotional disturbances, or just plain getting cold between sets and lack of concentration. These are just some of the variables.

WE FIND OUT MORE AS WE PAY OUR DUES IN TIME.

Speaking of time is appropriate here because this is a sport of patience. It takes a long time to make the gains of your dreams, and injuries are some of the biggest obstacles to those goals. Yes, injuries another variable that must be contended with. Any time joints, ligaments,

tendons, cartilage, and muscle are pushed to unaccustomed horizons, injuries are inevitable. Even nerves can become impaired by bony spurs.

It is extremely difficult to evade injuries when a lifter is pushing to his utmost whatever utmost is.

To begin answering the multitude of questions proposed above, it is best to remember that we

are, each of us, a different structure, which enables one person with longer arms, for instance, to deadlift better, and not bench as well as the person with shorter arms. Also, our differences in heredity, athletic backgrounds, physical inclinations, and metabolism will determine how

much we will progress. Mentioning the word determine reminds me of positive which I have observed in those who had begun with little ability and yet accomplished beyond the

expectations of many.

We all must start somewhere, so we begin where we are, with what we can lift for one

maximum effort. If this is either your first time lifting or just getting back into training, it is best to stop at the maximum single. The mistake so many health clubs make with new

people is the instructors start the prospects very light but carry them through many

exercises for many repetitions. This method builds up too many toxins and creates swelling in muscle. They believe light is the key. It is not. One can and should go heavy enough to a

near maximum effort. I always feel that maximum effort that which a lifter may think is maximum at one time, but may find that with more determination, he has now lifted a heavier

poundage and reached a depth within his mind that he never knew before. After a few weeks of singles and doubles, the body should be ready to handle more sets of

more repetitions. The routines will vary depending on the exercise. The large muscles of the legs and back hold strength longer than the smaller muscles of the triceps, deltoids and

pectorals. So the bench press will, therefore, need more sets and reps more often than the squat and deadlift. Routines for these lifts will be discussed in their respective sections; however, great powerlifters usually squat twice a week, one light and one heavy. Even

though some greats been known to vary from three times per week for some lifters and only once a week for others, the usual is twice per week.

The deadlift is usually worked once a week by great powerlifters because of the difficulty of recuperating the back muscles and joints. If the back remains tired, so goes the squat; even

the bench press is affected because of the contraction of the spinae erector muscles. Although most powerlifters train the deadlift once per week, variations among the greats can be

observed from three times per week to once every two weeks. Because of the blending of the effort of so many smaller muscles, the technique of using the

entire body with speed seems to call for more workouts per week. Most of the greats bench twice per week, but variations from five times to once per week exist.

Bodybuilders need to work fast to keep the pump going; therefore the time between sets is reduced two or one minute or according to body feel when one feels ready. Often, to keep a

well rounded pump, circuit training is employed, that is, going from a triceps pushdown to a deltoid lateral raise to a biceps curl, etc.

Powerlifters need more time to rest in between sets; also, to assure a rise in strength

level, powerlifters need more time between workouts. Of course, because of slower and

less frequent workouts, the cardio-respiratory development in the powerlifter will be less than that of a bodybuilder. The range of rest time between heavy sets should be no less than four

minutes nor more than six. Below four minutes that body has not fully recuperated from the previous exertion, and lifting too soon would be creating some obstacles: 1) The weight will feel heavier; this is not the objective of the lifter to teach the mind that this particular

poundage is so heavy. 2) Again, lifting too soon will develop more conditioning instead of strength, which is to tolerate or put up with the weight rather than to put it up more easily.

Waiting too long between sets is obvious; the body cools down too much, and injuries

can occur. Most of us understand the overload principle to be either something extremely

heavy that the body can handle or else more than it can handle; therefore, the movement with such an extraordinary poundage will not be performed in full, but in part.

This is how other versions of the three powerlifts are created: high squats, arched benches

with the buttocks off the bench, and deadlifts from the knees.

Many lifters employ these or other partial of cheat forms of the lifts to accustom the structure to heavy weight. Paul Anderson used to think in these terms: lift 1000 lbs. one foot, and you will lift 300 lbs. three feet.

The numbers may be general, but the thought has been found to hold true. Many squatters, for

instance, will train the squat one to three inches high, hardening the body and mind to the movement of prodigious iron, and after training the high system, the lifter finds himself thirty pounds stronger below parallel than before he started the partial program. This principle can

be applied to any muscle group; however, the partial movement cannot be too far removed from the actual full movement.

Conversely, some lifters think if terms of isolating fewer muscles rather than overloading many. Using the squat again as an example, trainers who isolate will place the bar higher on

the back rather than below the deltoids. They assume a more upright position, using more thigh and less hip and back. I have known both techniques, squats high on the back and low

on the back, to work well at different times during a lifting career. The conclusion that I came to is that the body and mind become stale to the weight, movement, and routines; it, therefore, is necessary to adjust at this time of stagnation.

Staleness is gym jargon for inability to recuperate. The questions are why can I not recuperate

from this routine and what can I do to assure recuperation to continue satisfying gains. Changing the bodys ability to recuperate by the use of anabolic steroids is one possibility but one I cannot advocate because of alterations in the endocrine system and adverse side effects.

If one wishes to undertake this approach, a doctors care is the only way to go.

The most clever route to recuperation from workouts if also the most complicated and perplexing. Lifters of all levels struggle with the systems and avenues to recuperation. It must be remembered that it is not the amount or intensity of work that matters as much as it

is the ability for ones own body to recover from the intense pounding. If the body were able to fully recuperate from any given amount of depth of exercise, we would all be in a

range between champion and superhuman. That is, the entire physical level of human accomplishment would be that much higher than it is; therefore, in coming back to earth, we must find routines, rest periods, lifestyles, and goals we can live with. The impractical person

is one who demands too much from his workouts and expects to gain in leaps and bounds. He must find a happy medium for himself through a viable program.

For example, routines are not a panacea, nor are they the only consideration. Again, a major principle in strength gain is low sets, low reps, more intensity devoted to the sets done,

and only a few exercises working masses of muscle, not singularly isolated muscle. This principle in itself conjoins smoothly with the thinking on recuperation. It is easier to recover

from few than many. It is something the body can handle, at the same time it would not be applicable to strength gain if we did not put the body through a trying experience-hence-intensity. With this principle established, there are further considerations involving routine.

One persons body may take 5 sets whereas another may be able to take only 3 sets to recover fully by the next workout; these must be experimented and explored by the

individual. It is only then that the lifter will know which works best for him.

Some bodies are capable of tolerating more repetitions than others. This also must be

explored individually. What is considered few reps to one person may be extremely high to another, not only to the mind but to the body. How can 10 reps be high to a person who is

accustomed to doing 20 reps per set? Now, according to the principle, fewer reps make for strength, but again, fewer to one may not be to another and must be explored for best results. One other factor here, used by me and other lifters, is that higher reps can also rehabilitate

intensely worked areas and can by indirect route lead to recuperation and, thus, gains over a longer term. In short, bodybuilding heals.

The principle for power is great if managed properly; if mismanaged, it can be crippling and lead to disaster for the joints, tendons, ligaments, and muscles. Of course, a serious competitor

subjects his body to grueling torture and learns to love it to become the best. The pains, surgery and mental torment all become worthwhile for the minute of glory, whether it be for

the win, a private personal attainment, or recognition by others. I have observed many lifters bench pressing to a single rep which completes their workout.

This is only the beginning of mine. Most powerlifters do between one and five reps in the bench. Even though this works for most, this gave me very little gains. I had to increase sets

and reps and adjust the routine, which will be shown in detail in the section on the bench press. The bench press is a different animal.

Rest between workouts is as important as the routine, for without the proper amount of

rest between workouts, there can be no strength gains. This also differs per individual, but

some generalities are younger lifters recuperate faster than their older counterparts, and one can recover sooner from lighter workouts than heavy. Also, it is easier to recuperate from one set of one single than four or five sets of the same single. After the sets and reps become

intermingled, the cellular variables for recuperation become too many and only experimentation will tell true.

As there is a line of time needed to recover, there is also a line on the other end of the rest period. If too long of a duration elapses, the body becomes untrained to the enormous

poundage it once acquired. In other words, you begin to lose it. The end of the rest period also varies but, generally, no less than 5 days between heavy workouts and no more than 10. These

time limits differ for different lifts. Remember, the larger muscles of the back (deadlift) and quadriceps (squat) hold strength longer than triceps (bench).

This is not to say subsidiary muscles cannot be worked in between or even that the same muscles cant be worked lighter. What is considered light is strictly individual; for example, a

lifter may desire to work upper back between deadlift workouts. He may employ upright rows or bent-over rows or lat pulls if he feels this is a weak area which needs development.

My own lifts communicate to me that if I rest longer than eight days in the squat, six days in the bench and two weeks in the deadlift, between heavy workouts, I begin to lose strength.

One other variable few of us consider is occupation. A person who works in a sedentary job al week is more likely to recover from a heavy pounding than a construction worker. In the iro n

game man of us have been aware of lifters who have little or no livelihood and find others ways of support because they are so devoted; they believe the slightest interferences cannot be

tolerated. Toleration is a good word to explain this problem in opposition to the above philosophy because the tolerance is something that happens within the body after a period of

time. The body becomes accustomed to the routine of a rigorous occupation, and eventually,

even those with rigorous occupations can gain strength greatly. The point is we dont have to pamper ourselves or get carried away with protecting ourselves from work. Overwork is one

thing, but maintaining ones individual dignity is quite another. After months of dealing with routines, rest periods, etc., the lifter will clearly receive a

message by comparing his gains and strength to others. It is healthy to utilize the comparison practically because it allows the lifter to seek realistic goals. All people can improve to

heights they never thought achievable, but all lifters cannot be a Bridges, Pacifico or

Kuc; therefore, one can only become frustrated with goals that are above ones ability or too highly imaginary. A great anti- frustration goal is to try to beat your previous total. It satisfies

immediate hungers, and in due time the lifter will find that other lifters are now trying to catch up to him.

The Bench Press

The bench press is the most popular lift among the lifting populace. It is so popular because most kids are introduced to calisthenics to begin building their physical statures and strength, and within the gamut of exercises, pushups seem one of the most, if not the most, renown.

Youngsters are constantly aware of who can do the most pushups. They keep abreast of who is who within their own peer groups, and the person who can do the most pushups is

considered prestigious in the realm of strength. He may not be skillful, but he is one to be reckoned with in combative sports.

Moving along through high school, students are introduced to weight training by almost any

coach in the sport, and the continuation of the pushup mystique is furthered by the upside down pushup the bench press. Again, students find a meaning in upper body power that seems to emphasize strength whereas, in their minds, legs are not as impressive.

I surmise that this attitude stems from several sources. When a child is young, attention is

geared to legs and walking; as he continues through school, most sports activities still center around the use of the legs: soccer, basketball, track, football, hockey, etc. Being brought up in

a leg conscious society, the person with a well developed upper body is not the norm. So a mystique grows. He is thought to have an advantage over the normal male. People envision the slow moving, crushing power of Hercules lifting boulders. When we speak to people at

eye level, we do not stare down at their legs, so we are unaccustomed to mounds of muscle staring back at us as we converse.

Some people feel offended as if a direct personal affront has been made on their egos. Some

people think it is freaky and a waste of time, for what can be done with all this muscle? Whatever personal shortcomings arise, the point remains that the lifter with the big upper body remains noticed. It is also surprising the interesting traits and characteristics the lifter

observes in peoples behavior regarding the difference in stature, anything from a smile to a nervous twitch.

Needless to say, the necessity of weight training in athletics has been proven time and time

again, and the athlete from freshman in high school to senior in college will always remember his weight training once his athletic days are over. He can always feel the comfortable, individual carryover of the iron, to be used at will, probably even for a new beginning. Even

the non athlete who feels a need for physical exercise remembers the pushup; also, the ease of the supine position is enticing. Isnt it great to be able to lie down and build a great body?

In spite of the enigma of the great upper body, the legs are too big, too strong and have had

too great of a head start. There will always be ore people with squat ability and even deadlift ability than bench press ability. This is what makes the desire for a good bench press eve n

greater the fact that it is rarer than the other two. There are more people closer to the squat and deadlift records by formula than the bench record by formula. This proves what I have always believed: the good bench presser is harder to come by than either of the

other two. It doesnt mean the bench presser is the strongest because only the total can show this.

The foremost principle I have used concerning the bench press is to follow the body.

It is well and good to write out a routine and attempt to follow the paper, but what is written is

not the key; the body is. If a lifter is following 4 sets of 4 with a given poundage, and the body is struggling to recover from the last workout, gains will be small or nonexistent. When there is a gain, the body is saying Yes.

When I began lifting at the age of 20, I benched 240 for 5 and 280 for 1. 300 pounds came within one month, and by my eight month I was benching 400. My initial bodyweight was 180, and by the eighth month I was 200. All I had ever done was pushups, and plenty of them,

which gave me a good base. Of course, the routine that I was on then was not the pyramid that I developed by trial and error but merely 5 sets of 5 the old standby. The old standby got

old fast. I found that pushing for a single rep more often allowed me to lift a heavier

single than the five reps did. It seems that as one improves in the reps, he doesnt improve enough in the single until it is done more often.

In those days I was working out heavily three times per week. Several years later I decided

that I couldnt recuperate enough from the heavy single and sets that followed. I think I should mention two principles here that I employed then, and that I stand by to this day. I

remember my days in college and high school sports when the coach merely warmed us up before an activity, making sure we were warm but not expended. I often noticed lifters working their heads off with reps before they ever got to their maximum effort and thought, I

wonder what he could do fresh? By observation I noticed the same thing occurring in the warmup area during contests. Some novice lifters, due to lack of knowledge, or confidence,

seem to think it is necessary to lift close to or even more than the starting attempt. I couldnt believe my eyes while watching a lifter who was about to go out for his first attempt in the bench with 315 do a double with it in the warmup area to assure himself that he would be able

to do it on the platform. They dont realize how important it is to remain fresh. There is no reason to approach closer than 30-50 lbs. to the starting attempt. I knew fresh was better

because it allowed my body to handle more, more often and thus become stronger if I could recover. Thus, my principle was dont work up; warm-up and work down. I found even my sets working down were easier and grew quickly; however, there was still something

bothering me. The sets grew stale. I thought to incorporate as many other principles as I could to work for me. No set was the same poundage, no set was the same amount of reps, and

SPEED and THRUST became all important.

I thought that by running the gamut on poundage and reps I couldnt possibly grow stale, and I was right for many years to come. I worked the bench in this manner three times per week for seventeen years. Within that time, however, the three heavy workouts diminished to two

heavy and one medium, then to one heavy, one medium, and one light. In my eighteenth year of lifting the light set became so light I dropped to two bench workouts per week. The only

thing that has changed since then is the amount of sets has lessened and the reps have gone up to rehabilitate my old bones and tendons more. I cannot go as heavy as often. I must wait for a more opportune time a time of recovery. Notice, through it all, my body was my gauge and

still is.

I did not allow other lifters routines or new commercial equipment to sway me from my course what my body demanded.

I well remember the isometric racks and how they were supposed to make lifters stronger,

faster. A few tries on the rack showed me that it could not compete with isotonic training. My body was very sensitive at the time, and my bench would move up, down, or stagnate within

short periods of time. To this day I tell athletes: lifting weights cannot make you throw a baseball or football skillfully; only continued throwing can help itself. Weights are strength builders, so it can give distance to the throw, but not the spins and the curves. The same

thought applies to isometric racks, mini gyms, Nautilus, Universal machines, etc., etc. They do not train the muscles as they will be used during the actual squat, bench and deadlift.

These machines cut off the use of stabilizing muscles muscles that control the heavy poundages in a most necessary and expedient groove. Without stabilizer strength and

control the lifter will lose the lift. I must, however, speak up for the groove machines, also,

because they do have their function in introducing students to weight training and have the ability to serve many students at once. Besides this convenience the groove machines do have

a benefit for the experienced lifter, also. It is convenient to work auxiliary muscles and, possibly, rehabilitate on these machines. The benefit in working auxiliary muscles such as the deltoid or tricep on the groove machine is greater as an exercise for the bench press

because the machines keep the particular muscle toned and strong without tiring some

of the stabilizing muscles, and it also limits the use of joints and tendons which makes

for greater recuperation while capitalizing on strength. The same reason can be applied to rehabilitating injured areas, and, possibly, keeping them safe from injury.

The groove machines can also be beneficial for the squat because by working the leg press,

one can increase the leg strength without tiring the many joints of the spine, which again makes for better recovery: any exercises will insure quicker recovery and stronger, better conditioned muscles.

In considering which width grip for the bench press is best for you, something extraordinarily

strange occurs, and I think I know why. So many beginning lifters feel confused upon gripping the bar. It is as if they have no feel of power or coordination. They grab the bar very

wide, too wide for their structures. or too close, or off center. This is to be expected because they are novices, but they do not have the same degree of problems with the squat stance width. I think the reason is again connected to most people having more faith in their legs

than arms; therefore, the novice lifter, even though terrified of failing, adjusts better to leg stance. Besides, he can find a degree of comfort more easily because his physical inclination

is more geared to legs.

This is the principle I use to seek the best grip for the individual physical comfort and inclination. I ask the prospective lifter to drop to his normal pushup position (without mentioning grip). I ask him to adjust his arms until comfortable and he has a feel for power: a

few pushups will accomplish this. Measure the distance between forefingers and you have the grip of power for that particular physique structure.

So many lifters, even great ones, will say the wide grip is the best, or the close grip is the best.

The best grip is the one that is suited to your power structure. Power structure is the particular build of the individual by which certain muscles in that structure are emphasized; for example, one person may have flaring deltoids and a flat rib cage. The chances are very

great that this person will have to bench wide. The rule for competition states that the distance between forefingers cannot exceed 81 cm. which comes to almost 32 inches. The wider the

individual is, generally, the wider the grip. Conversely, the individual who has a flaring rib cage, one with breadth and large pectorals, will have more drive off the chest and, thus, will

assume the close position of his power. I have seen lifters built for close grip assume wide

grip and develop prodigious benches, but ultimately nature catches up to them and injury and even surgery becomes evident. This happened in the cases of Larry Pacifico, Sam Mangialardi

and Fred Hatfield. This is not to say that any other bench position can deep one safe from injury because maximum efforts for prolonged periods of time make anyone vulnerable.

The compactness of the close grip gives protection. There is more muscle supporting muscle

rather than joints out on a limb. A good test of the instability of the wide grip is to place your hands out in front while spread far apart. Have someone try to move your arms. Try the same with your triceps close to your ribs and latissimus dorsi. Get the message? Your arms can be

moved at will while wide but hardly at all while close. Close grip gives the lifter the stability of the torso. In the close grip the distance to push may be farther than the wide grip, but

prevention of injury, greater development of the torso, coupled with more thrust with the close far outweigh the wide grip. It must be remembered that we are not all built for the close bench. In spite of what I have shown above, nature has a way of protecting its own, so go

with our natural tendencies.

The wide grip primarily uses the lateral or outer edge of the pectoral and the anterior or frontal deltoid. Not much lat or tricep is used because the rotation or the lat is cut down

considerably in the wide grip, and since the bar has a shorter distance to travel, there is not the extra needed push for the extension and, thus, less tricep development. The development of the wide gripper is in the shoulder, to a swooping pectoral.

The development of the close gripper is in the major pectorals (closer to the sternum and the

middle of the pectoral muscles) and the triceps. Because of the tightness of the combination of muscle groups, there is a greater surge off the chest. The great surge still, of course, will

incorporate the use of the anterior deltoid but not as much as the wide bencher. The great explosion off the chest even has a way of passing up the deltoid to a triceps catch and press. Even though speed is all important, especially in the close grip, control on the down

groove is just as important. The wide bencher must be more careful with his groove; as I said earlier, the arms are more apt to wave with a wide grip. If the descent of the bar becomes

too fast, the weight increases in poundage. If the descent is too slow, the muscles tire from holding the bar too long. The trick is to lower the bar under control as quickly as you can in the groove. The groove is a term used to indicate that critical area of any lift in which the

lifter has the utmost control and power.

So many beginning lifters and even some experienced lifters feel that there is little or no difference in the psychological preparation for lifting a maximum single versus a maximum

set of repetitions. This kind of thinking limits their ability to make gains. It is absolutely essential that the lifter prepares his mind for the degree of intensity and speed; that is,

he must zero in on his power capabilities for that day, that set: he must know within a few

pounds how much he is capable of lifting at that time. He must also prepare himself for the amount of air he will need to complete the set; one deal with lung capacity and endurance

more when going for a higher number of reps. The lifter will suspect or know that he is stronger by the feel of the warmup and by how the trend of his workouts has been doing lately.

Sometimes a lifter will gamble strictly out of greed or rashness because some lifters become impatient of fail to acknowledge their limitations, therefore, manufacturing or imagining lifts that they really cannot handle. Handling we ights that are too heavy can be disastrous to

making gains because these poundages take their toll on the body which fails to recuperate

even more, and it is all downhill from then on, until the lifter realizes what is happening and how to deal with the problem.

The lifter preparing for the maximum single must have warmed up properly without having

expended much energy. The thought foremost in his mind is the single; nothing else matters, not possible injury, his girlfriend or his bills; he is hypnotized to one and only pushing this

new poundage that his mind and body have never before experienced. As he is warming up, the tension is building, but the warmup poundages must be made to feel light and, indeed, lighter than before. This is accomplished by being in shape, mentally prepared, having

adrenaline flow, speed and maybe the effort with ego and death before failure. Any wavering in the feel, the timing and control, or the amount of thrust will lose the lift, but making the lift

will bestow a high of personal accomplishment that is unique and difficult to duplicate.

If the single is strong, you will know you are that day, so use that power to attain more strength. Go down and do reps with poundages never before attempted. These new records will secure the strength and confidence you will need for future maximum singles. An

example of a routine for a strong day: warm up to a maximum single, come down to a maximum set of 3 or 4 reps with a weight never attained before; then, drop to a poundage

which allows 5 or 6 reps, then a set of 8-10 and finish with a close grip flush (a 16 inch grip) for 12-15 reps. If the single is not very strong or it is a miss, immediately drop to a lighter weight and higher reps. Follow the single with a set of 8 reps or higher, depending on how

you feel that day. If you feel fatigued quit; if not, continue with a set of 10-12 followed by 12-15 or higher. at least the lifter can still work speed.

The mental preparation for repetitions is similar, yet different. The higher the reps the greater

the preparation for a longer battle. The overall battle will not be as intense as the single, but the last rep will be. The endurance factor will be higher; the air needed must be more, and the determination level must be held a longer period of time, which really tests desire.

As I said, a good time to do record reps is following a record single because the mind and

body have been ultimately prepared, but a record rep set can also be done as a peak set; that is, a lifter warms up to that set alone for the specific purpose of a rep record. The set may be a

record at any number of reps desired.

Techniques for working the bench are varied, and these various techniques must be chosen correctly for use depending on the individual lifters strong points, structure and grip. A close

grip bencher will have less trouble off the chest whereas this is most of the problem for

the wide gripper. The reverse is, therefore, true; the second half of the push is more troublesome for the close gripper but much easier for the wide gripper. both lifters will work

on thrust off the chest, but the close gripper can make the advantage work for him by increasing the drive which will help it past the critical point of the upper third of the lift. The

wide gripper will most likely work the holds at the chest with lighter poundages to increase thrust. The holds may be anywhere from two to ten seconds.

Close grip benchers may also benefit from occasional 2/3 bench presses from the power rack. This may help if the thrust becomes stale, but I have found the rack to have limitations. One

must use extraordinarily heavy weight from a rack, and recuperation can be difficult. My experience has been that the rack gains come quickly and do not last long. If one continues

working the rack too much per week or too long in time, the bench will become weaker.

The best method for the close grip bencher is to take what the rack will give, no more than

one or two sets once a week until the regular bench movement seems to be tight, that is, a slight struggle above what he normally feels with that poundage. When this occurs, it is the

signal to quit the rack. Even more beneficial, the lifter should quit before he gets the tight feeling, but we must pay some price for experimentation, or we can never really discover how we personally tick.

So often I read of lifters who are constantly working their weak points, pounding away to overcome this obstruction, but this weak point is basically a part of nature for that individual. It is not saying that this obstacle cannot be improved upon, but because of structure or other

reasons, possibly favoring certain muscles, a mind to body coordination or dependency can be extremely difficult or impossible to overcome. There are reasons beyond our control why

these certain muscles remain weak at certain angles in a movement for certain individuals; therefore, it can only become frustrating and discouraging to continue to work a weak point and gain such a small percentage of strength over a long period of time when the

same time and effort could have been applied to a strong point, thus gaining two or

three times the amount of strength.

So the close grip bencher whose main power is thrust from the torso should definitely

improve his thrust by working speed with intermediate or lighter poundages. This will assure a greater burst off the chest which will continue momentum through the weak points of the shoulder and tricep. The constant handling of these poundages through the sticking point will

inevitably make the weak points stronger.

Auxiliary exercises are often considered by the powerlifter to aid his power in the three lifts. The philosophy behind the auxiliaries is to make the individual parts stronger and, therefore,

the whole will be stronger when all of the parts come together to perform. Basically, this thinking is sound, however, caution must be taken so as not to overwork and, therefore, be two steps behind in recuperation. Of course, we all wonder what is too much ad what is not

enough. It is easy to be fooled sometimes because the weight may feel easy at the time, especially if the lifter is not breathing hard, but when it comes time to put it all together for

the bench press, for example, the power is simply not there. We are always fighting the battle between rest and work. The key is to find the proper amount of work, whether

high or low sets and reps, and coordinate that work with the proper amount of rest.

Only time and experimentation will tell you.

Two of the best auxiliary lifts for the bench press are the press or press behind the neck, and the shoulder and trapezius shrug. The trapezius do not contract during the bench. First of all,

after a warmup, it is not necessary to do more than 2 or 3 sets, or the bench will be negatively affected. These are to be done twice a week with high reps 8-15. The high reps assure blood to the area, conditioning, strength, and above all, healthy shoulders. As the athlete approaches

competition, the sets may get heavier, but take care by feeling for the slightest shades of pain. If one continues, the pains will grow and become a detriment to the bench press. Merely stop

for that day and come back lighter with higher reps next time.

It is not necessary for a close grip bencher to consider lateral raises or flies, as they are called. The closer the grip, the more pectoral is used toward the sternum; the wider the grip, more

pectoral toward the arm is used. So it would stand to reason that a wide grip bencher would benefit from flies. The flies should be heavy with bent arms.

If the arms are straight, the concentration is not on the pectorals but on the arms. Wide grip

benchers also benefit much more from holds at the chest than do close grip benchers. Most of the bench for the wide gripper is off the chest whereas the close grippers problem occurs

after the initial thrust off the chest. This is not to say that the close grip bencher should not practice a hold. It is advantageous to hold the last repetition of each set but not to hold each rep in a set as wide grip benchers do.

An example of a routine using the pyramid system is as follows: warm up to a maximum single;

work down to a set of 3 or 4, followed by a set of 6-8

end with a set of 10-15 This is an example of a heavy day routine.

On the light day: warm up to 90% of your recent maximum single, followed by

a set of 6-8, followed by a set of 10-12

end with a set of about 15, which is a 16 inch grip flush set.

This is the routine that evolved out of following my body week after week until something seemed to work best. The variance in repetitions is necessary because the individual may be strong one day and not another. On a strong day, stay with a heavier poundage for 10 reps, for

example, whereas a light day will call for the 15 rep set. Also, lighter weights allow for the lifter to practice for speed thrusts, that is, firing the weight in one explosive movement form

the chest to arms length all in one motion.

One obvious mechanical advantage for all benchers is to bring the bar to a point at the chest where the position is most comfortable and powerful. This point for most of us is at the bottom of the pectoralis major or slightly below the nipples. The tricep can be compared to

the thigh during the squat. If the upper thigh goes below parallel, it is more difficult to recover from the low position, likewise with the upper arm. The lower the elbow points

downward, the more difficult the initial drive will be. So the trick is to bring the bar to the most comfortable point on the chest while compensating with an arch so that the triceps will not have to work as hard to get out of the pit, so to speak; keeping the chest high will also be

an advantage here. Also, by hunching the muscles up tightly, it will give a greater thrust off the chest because all of the muscles are forced into a position that they will naturally try to

spring from.

It is this thrust, the same principle a shot putter uses in his explosion as he performs the release, that can be advantageously practiced; some lifters call these thrusts shorts for short

movements in the reps. They appear to be repetitions, but the lifter is moving heavier poundages off the chest many more times with speed. The full rep takes a greater amount of energy, and the benefits become less. If the lifter can thrust the bar from the torso to a point

where the triceps are taking over and then return for the next thrust, the power off the chest increases twofold.

Using the above principle, speed, recuperation, running the gamut on reps, your own

structural grip, choosing proper weights without missing, lowering the bar as quickly as you

can under control, driving with the legs and letting your body be your guide will help you to

master the bench press.

The Squat

How many times have you walked into a gyms health clubs and YMCAs and seen loads of weight

trainers with big arms and upper bodies trailed by birdlegs? This is because of the dreaded squat,

which used to be called the deep knee bend. There is always a discomfort in the pit of the midsection

while doing squats. This is why it is one of the most difficult to get novices to do because they simply

dont like the feeling. They have all been running for years and running doesnt give them the same

sickening feeling unless they push themselves beyond their endurance, at which they will stop

running. One doesnt need spotters to stop running, but to be caught under a weight, a veritable

prisoner, isnt pleasant; furthermore, unless the lifter shows signs of great effort to the spotters, it will

be a blueprint of his internal make-up because the weights and gravity tell no lies. The only other

alternative would be for the lifter to dump the bar off his back, and that would be a further

embarrassment. So the result remains that we see loads of good upper bodies with underdeveloped

legs within the weight gyms across the country. Legs develop only when the desire to develop the

whole body is greater than the tolerance level of the squat. Good powerlifters and good bodybuilders

finally defeat the squat and are able to work it hard and grow to love it when the body tunes in and

progress is noted.

Working the squat hard cannot be explained, only experienced. At times it will seem as though your

intestines want to jump out while the rest of the body is about to admit defeat, but if the desire is great

enough, the lift is won. By conquering the lift, a high is created that can be doubled if done in

competition. I have heard lifters say there is no feeling like it. It is always a boost to the ego and

confidence level to have been faced with great odds and to come out the winner.

Before powerlifting became sanctioned, the old squat used to consist of placing the bar on the top of

the trapezius and going all the way down, folding up like an accordion. This was great for hip

flexibility and concentrated quadriceps development. The back remained upright and did not come

into play very much except to guide and hold the position by tightening the erector spinae. Since it

was a great quadricep developer, bodybuilders used it to pump, but it is difficult to hold the position

long enough to get the kind of pump bodybuilders want in the legs. This is why bodybuilders use leg

presses, leg extensions and other groove devices so they can concentrate on pumping the target

muscles only the quadriceps.

Even when powerlifting competition began in 1963, the lifters where using the old style squat. So it

was a combination of many things that allowed the squat records to fall: lowering the bar to the second

ridge on the back (below the traps resting on the posterior deltoids), knee wraps, power suits, steroids

and techniques such as bouncing out of the bottom position. The new powerlifting squat position

allowed a lifter to hang in longer and fight the bar with grueling tenacity, whereas the Olympic squat

didnt. The critical point of the squat was too long, and the leverage worked against the squatter. It is

as if one were attempting to lift a load by hand with the arms extended away from the body rather than

with the hands closer to the body so that one could, indeed, use the power of the body to advantage. I

have, however, seen some prodigious poundages lifted Olympic style: around 700 lbs. without a suit

or wraps. Of course, the same lifter with all other advantages would do closer to 850 lbs.

The toughest feat for most squatters in the power style is to sink the squat below parallel; that is, the

upper part of the frontal thigh is below a point at the top of the knee. Since the bar is lower on the

back, the lifter bends forward somewhat to control the weight. In so doing, the hips pick up and the

knees move forward. This position makes it difficult to fulfill the full squat unless the lifter squeezes

down or moves the hips back, which can put the lifter in a pit or possibly make him fall. The wide

stance squatter does not encounter this problem as much because the wide base adds to stability. The

lifter lifts with the hips and thighs more than the lower back; therefore, it is advantageous for the lifter

to assume a more upright position whereas the close stance squatter uses more back and can pitch

forward and lose his balance on a smaller base. This is not to say that the wide stance squatter is

superior. As in the bench press or deadlift, whichever grip or stance is advantageous to the bodily

structure and muscular development of the individual is the best way to go with. Any lifter with any

stance can develop into a world record holder. I have seen world record holders such as Dennis Reed

852 at 242 lbs. and Larry Pacifico 810 at 220 lbs. Reed is a close stance squatter and Pacifico is a wide

stance lifter.

If a lifter is thinking of changing his squat stance, he is in for a difficult venture, especially if he has

been lifting a long time. The longer one has been lifting; the body develops for the particular body

positions that are used. If a person does not find the switch hard, it is because he is and always has

been built for the new position or stance but never had the physical inclination to use it to his

advantage. So the question arises, how may a person realize his most advantageous positions for

lifting? Some people have a feel for their strengths and weaknesses and are tuned in to their bodies.

Some are not. This is why there are coaches or why it is wise to train with experienced powerlifters. It

is best to have a reflection of ourselves if our minds eye cannot perceive what is happening.

Again, everyone starts out doing sets of reps for training. This also applies to the squat. The excuse

has always been that novice lifters need more muscle development, and only sets and reps will do this.

This is not so. I have trained novices with singles, that is, singling up to a maximum and quitting and

saving the reps for the light training day, and the results made them the best squatters in the meet. I

problem may arise when some lifters and coaches feel that if singles work for one lift, they should

work for all. This is also not true. As I mentioned in the bench press chapter, each of the lifts are to be

considered different and, thus, treated differently. I have seen lifters treat them alike and not come up

to their full potential until they vary the training for each; however, it is true that singling up to a

maximum once a week is the best way to work the squat when cycling for a contest. Most lifters

continue this method for 6-10 weeks prior to the meet. Dennis Reed, Sam Mangialardi, Ernie Frantz

and Bill Nichols work the squat this way, and all squat between 830 and 900. If the lifter has a lot of

energy, he can experiment with another set of 5 reps of maximum effort, but that is all once each

week. The other day, which considered light, can be experimented with leg presses, one to three sets of

cruising squats (somewhat effortless), or nothing at all. I have experimented with loads of lifters doing

a maximum set of 10-15 reps on the light day mainly to tune them in to gut lift ing. The results were

haphazard. Some made good gains up to a point, and some made small gains. All were continual,

however. After the weights become substantial, which is squatting between four and five hundred

pounds, I stop pushing them on the light day because recuperation becomes more difficult, so they do

one to three sets of 6 reps with moderate effort but not all out. This seemed to work best. For myself, I

have found leg presses on the Universal machine to work best on my light day one set of 15 reps.

This keeps my quads and hips strong without tiring the back, since they are done sitting in a chair. The

squatting power is always up oh the heavy day due to resting the back while working the legs. The

legs need work, but the back needs more rest.

Reps are fine conditioners for power and can make a lifter strong, but doing a weight for 4 or 5 rep

sets is not the same as doing a heavier single. The body and mind become accustomed to a certain

degree of afferent and efferent nerve stimuli with lighter poundages that are lifted over a longitudinal

period. It will, therefore, take time for the body to convert whatever strength gains were made in the

rep sets. This is why lifters begin peaking or doing singles some weeks before meet time. In some

instances the peaking or singles never convert.

Keeping in mind that it is always best to experiment to see which routine or variations of a routine

work best for you, here is a good squat routine: supposing that the maximum squat is 600, begin

warmups with 135 for about 10 reps followed by 225 for about 5 reps. Begin singling up with 315,

then 405, 500, 550 and finally 600 for the maximum lift and quit. 550 will definitely indicate if your

maximum power is above 600 for that day. It is possible to gauge your feeling of the weight

comparable to the last workout with that warmup single. You will know. If there is a positive

indication, be conservative and go up ten pounds to 610 on your last attempt. Sometimes 605 might be

a wise choice. It the old bird in the hand attitude. If the 610 feels light enough, one can always take

another single. Even if the next maximum single is not made, the lifter still has a personal record to his

benefit, otherwise, it will always be guesswork as to where the body power is.

Another side benefit to this training is preparing for meets. Starting light saves the lifter from a bomb-

out and allows him to climb to the heights with confidence right out on the lifting platform where

confidence is most needed. In short, it breaks the ice.

Since the squat is the first lift in competition, it also presents the greatest amount of nervousness for

the lifter. It is the lift that takes the longest to prepare for, considering all the wraps and suits, and it

also consumes a greater amount of meet time than either of the other two. Another facet that adds to

the nervousness is hitting the proper position and depth. It is difficult enough to lift a heavy weight

without having to worry about meticulous techniques. Also, being the most difficult lift to judge, this

adds to the lifters tension as he knows full well that his efforts may be in vain as they are left up to the

whims of subjectivity; therefore, it is always smart to start light for the opening squat.

There, of course, are many extraordinary lifters with emotional control. I once remember Chip McCain

being turned down by the judges on a 705 squat. He then jumped to 788 and buried it for a good

attempt. This is not the usual case, so dont get greedy.

After a while some lifters develop shoulder problems from squatting low on the back. Stretching so far

back while attempting to hold the bar is the culprit. If this is the case, move the bar back on top of the

trapezius for a period of time until the shoulders heal. Squatting high on the back is very beneficial for

leg power. Also, many lifters claim that when they return the bar to the low position o the back, their

squat is stronger due to more leg isolation. I think this training can be tempered if squatting high on

the back works for you. For example, try squatting high on the back on the light day only, or every

other heavy day, etc. The goals will have to be different since the lifts are different. The lifter will

have a high on the back record and a low on the back personal record to keep things interesting.

Many good lifters claim that the only way to work the squat is to bury them or go below parallel each

rep. This is a good method and certainly a lifter can do no wrong working in this way; but is he

necessarily doing as much for himself as he could?

The lifters who claim that working on the squat below parallel for each rep do so because they feel that

this is what is expected in a meet; therefore, why not do it in training? Also, they feel that the

flexibility in the hips will come easier to the lifter, and he will have no trouble trying to get down. To

say the least, the low position, out of the bottom is being worked constantly which can only make it

strong, and the body and mind are learning one complete method with no variation for mistakes.

I speak positively about the above method, but beyond any method, there is still the individual and his

differences.

I have known great squatters, world record holders, who train the squat above parallel to parallel. It

seems to work for them if they attain world records. What is their theory behind working the squat

high? There are many reasons, but most of them come right down to overload or handling more

weight. These squatters ask themselves why they should struggle through a critical point at the bottom

position for five pounds at a time when they could be lifting 15 to 30 pounds more an inch above

parallel. This position is an advantageous one for being able to hang in there and fight the weight

which allows them to continually handle heavier weights and get stronger. The conversion of what

they can do below parallel plus the hip flexibility can come later, and very often it does.

Lifters who train the squat high will occasionally try their strength by doing a parallel squat, being

able to gauge by the ease of the lift what they can do below parallel; otherwise, they may at times

decide to really bury a squat to test their strength. Usually, they find that they are strong, but they may

be sore the following day from the unaccustomed stretch. Once in a while an injury may even occur

from the quick change in style. This is why it is best to begin at a lower poundage some weeks before

peaking out. This system may have some disadvantages, but one advantage it does have is strength.

Other methods of training the squat that are worthy of recognition are the squat in the rack and bench

squats. Most lifters dont work these exercises unless their squats have leveled off; they feel that their

squats have gone nowhere or no progress has been made for a long time. Both types are usually

worked above parallel. The bar position on the back may be either, but the second ridge allows for

more overload.

The basic advantage to the rack is the adjustment of the pins to any desired height. Of course, the exact

height for you just may be in between the pin holes; then, it is best to stand on a few 45 lb. plates or a

board to accomplish the desired height. Even though the lifter may seem as though he is below parallel

or at the parallel position when he gets under the bar in the power rack, he will be a little higher when

he begins to move the bar from the pins. This is the real height for the lift, so the level of his thighs

should be observed at the point of push by a training partner. Again, the adjustment may be made to

work the rack at any level, but chances are the lifter went stale in the full squat. There is nothing like

high squats (above parallel) to bring the lifter back from stagnancy. The reason is probably due to a

more advantageous position for the push coupled with allowing the muscles to recuperate, which have

been overworked in the low position.

High reps are better to aid recovery after being traumatized and, of course, accustom one to the rack.

The rack is not like a groove machine, but the bar may hit the uprights if the two uprights are too close

together. This will, therefore, interfere with the lifters groove. The problem is minor considering the

benefits. Sets of 6 to 8 are good until the lifter tunes in and begins to see progress. It is always good to

get hungry lower the amount of reps; but too much weight too quickly or for too long a period can put

the lifter back where he started. Of course, once strength returns, the lifter will return to full squats, or

it is possible to mix rack squats into the regular routine. Tony Fratto, a world champion, once did 750

x 3 at 198 at this lift.

The same principles apply to the bench squat. The main difference is the bar is not resting on a pin but

is taken off a free rack while the lifter squats to a position where the buttocks tough a bench beneath

him. The rack squat is very difficult to start because the muscles must all become tense before lifting

the first rep. Once the muscles are in control, the following reps are easier. The bench squat does not

have this first rep difficulty because of the freedom from the rack groove and the dead start; touching

the pin or the bench.

The squat is the one lift chosen by powerlifters and bodybuilders alike as the single most beneficial

overall body developer and conditioner. It is this lift in competition that adds up to the most weight

lifted when we total any ten lifters at random. Obviously, many muscles are coming into play;

therefore, it is a demanding lift on the structure and lungs. The squat is the lift that makes the human

anatomy appear complete.

The Deadlift

The meet doesnt begin until the bar hits the floor. These words have been said or thought by many great lifters, all of them great deadlifters. Among many great lifters the deadlift is the deciding lift; most subtotals are close going into this final lift of the meet. Some lifters

realize they do not have the capabilities to win a meet on the last lift, so they had better gather a great sub-total, great enough to defeat the opponent or at least, to apply pressure on him

during his last attempt. However we look at the competition, the lifters with good or great deadlifts are at an advantage. They can wait out the opponent, and when he is through, they can choose the numbers they need to win.

All of the powerlifts, when lifted to maximum effort, give a feeling that the body is in a vise, there is agony, pain and discomfort all attempting to escape from the head, but you wont let it until the lift is achieved. It may sound masochistic, but the lifting athlete enjoys this,

especially when he defeats the weight after having gone through such torment.

The deadlift, especially, is pronounced with this tormented feeling. I usually tell a novice lifter, who so often quits as he senses this feeling, that when the lift begins to get hard it will

feel as though your insides want to come out, but hang in there, keep pulling until the lift is completed. Then, the exhilaration is acute because the lifter never experienced extending so much effort in such a way before. I have seen happiness came from the acknowledgement that

they can tolerate the pain, thus getting a better picture of their inner selves. Besides, it opens up a whole new mode of attainment heavier numbers on the horizon.

The deadlift strengthens the hips, lower back, upper back, trapezius, latissimus, abdominals,

forearms and even some of the bicepital group. As you can see, most of the aforementioned is the back, and the back and hips are most of the three powerlifts. The back is even used during the bridge in the bench press; therefore, it is essential that the back is worked

and rested for proper efficiency. Also, since the back is being used so much in the training of the three lifts, one is always building a strong back and should be cautious about

overworking such a critical area.

First, lets explore how the lift is done and the proper methods of performing the deadlift for the rules and for each individual. As the bar sits on the floor, the shins of the lifter should be

up against it. The width of the stance and the hands are up to the discretion of the lifter; he will know not only his most comfortable body position but also his posture of advantage.

Usually the lifter assumes a shoulder width stance with his hands, one hand pronated and one hand supinated grasping the bar anywhere from the beginning of the knurl to 3 inches out.

I once saw a demonstration of the deadlift on a video tape by a well known lifter. The

demonstration assumes that all lifters are built like the demonstrator and, therefore, should deadlift in the same manner. The demonstrators hands, first of all, are inside of his knees. This is not advantageous for all lifters because their backs may be stronger than their hips and

thighs when they are placed in the deadlift position, especially if body structure is considered. It is not feasible to believe that any position can be made stronger than the natural

position of strength for a particular human structure. Everyones anatomy is different, and the lifter will eventually feel the most comfortable positions of all of the lifts; also, he

will become stronger and avoid injury more if he does not go against his natural

structure.

The demonstrator on the video tape also claimed that the best way to lift the bar is by keeping

the head and back upright. The theory is certainly believable. If one wishes to go up, then keep straight and look up rather than down, but not all bodies are built or work the same way.

First of all, by keeping the back entirely vertical, the brunt of the lift os placed on the hips and thighs, similar to an upright squatter. As some people cannot squat in this manner, neither can they deadlift in this way. If their backs are their leverage, they should use them. The head also

need not be kept back during the entire lift. Sometimes the angle of the back and hips of a back lifter will not allow this, and it is not time for a back deadlifter to concentrate on the

head, yet, anyway. Very often the back deadlifter will bring his head up as the bar moves up. He will thrust his head back when the bar hits his particular critical point somewhere above the knees. Even though the back deadlifter may not keep his back in a vertical position,

it will, at least, remain flat; that is, the back will not be concave. It will remain as straight as possible until the acute part of the lift, at which the back will become concave.

Who knows? Maybe the demonstrators are instructing this way to protect themselves from

law suits. After all, any doctor or health pamphlet that instructs on how to pick up any object will convey it as the video tape does. But an athlete is not interested in propriety for

proprietys sake. How he lifts the most weight tells him he is doing it right.

Now that we have established that form is in accordance with the nature of the individual, we can attend to elevating the bar from the floor. The rules state that the bar must be constantly in motion during the pull, no stopping, and that no hitching or resting on the thighs shall occur,

to paraphrase. To avoid that agonizing feeling, novice lifters will start tot hitch or kick the bar up with their thighs, or they will pull it to a point on their thighs while they attempt to lower

the hips and squat the bar past the critical point. Not only is this method not a competitive lift, but strength is not being developed in the back where it is needed. Another reason for not kicking the bar around is to prevent injury to the vertebral column.

Some lifters are strong off the floor and some are strong at the finish of the lift. One would

work his deadlifts off blocks if he is weak from the floor to the knees. The lifter stands on plates or wooden blocks of various heights, usually a height that places the feet about two or

three inches from the bar itself. The development starts in the very lowest part of the back when lifting the bar over a great distance whereas a deadlift from the knees up will

develop the upper back. Sets of higher reps should be used off the blocks. They will help

condition a weak area and prevent injury and staleness about 5-8 reps, no more than four sets once a week. Since the lifter is reaching so low for the weight, the poundage should be

much lighter than his ordinary maximum for 5-8 reps of the regular deadlift.

If your problem is a sticking point above the knees, the power rack is the key. At this advantageous point, since the distance the bar is lifted is short, more weight than the lifter usually handles will be used. The weight used for reps will be well above the maximum single

from the floor. The system that seems to work best here is doing triples all the way up to a maximum triple. This is done once a week, but since the load is so heavy, the alternate weeks

may be taken lighter because of recuperation. This is left up to the discretion of the lifter. He may go heavier if he feels he can take it or stop at a point below last weeks triple if he feels he cant go on. Very often, if a heavier set is taken when the body is saying no, either a

set back in training or an injury may occur.

Some lifters will work the rack from various pin positions during the workout. I dont believe this is necessary. Choose a position that is all encompassing for power. We are dealing with

too small of an area, so the overload will take care of the few inches of deadlifting the lifter

thinks he is missing. Simply lower the pins the few inches and keep it there, or dont lower the pins but add more weight. Dont be capricious, give the body a chance.

Should auxiliary lifting be incorporated into the routine? Sometimes powerlifters will do floor

deadlifts once a week followed by rack or block work or other assistance lifting such as stiff legged deadlifts of bentover rows. These exercises may be done either immediately following

the regular deadlifts or on the light training day.

Personally, I believe doing too much deadlifting will weaken the back and interfere with

the other lifts, also. But it is always worth a try to find out individual to the most effective routine. Each lifter will have to find his own range of efficiency. He will know if he cant lift

what he previously lifted when working another routine.

I have observed lifters who need so much back rest that the only way they can expect to

lift anything in a meet is to hardly ever touch a deadlift. On the other hand, some lifters

have been known to work the deadlift heavily four times a week or more. Ernie Frantz, of Illinois is the latter case while Brian Wadie of Texas is the former. There are, of course, extreme cases. Most of us are somewhere in between.

We have explored the deadlift from the rack and off the blocks, but what good are stiff- legged deadlifts or bentover rows? The stiff- legged deadlift is a concentrated erector spinal exercise; not much weight should be used because the legs are not being used. It is exactly how most

doctors will tell us not to lift reaching down and lifting with all back and no legs. Yes, it is possible to become injured working this exercise, but it is also possible to become strong and

have a muscular back. I used to work 3 sets of 15 in this exercise 3 times a week for one year. The disc between my fourth and fifth vertebrae is as flat as a pancake. I am still capable of extremely heavy deadlifts, but I no longer can work the extreme stiff- legged deadlift. It may

be that a more moderate routine may have worked better, but I was young and indestructible and didnt realize the consequences. There is, however, no real way of knowing that this, specifically, was the cause of any of my back problems because of 24 years of doing all kinds

of exercises.

If one is going to incorporate the stiff- legged deadlift into his training because he wants those large cable- like muscles on either side of his vertebral column, it is wise to be cautious and

work it periodically, not continuously over a prolonged period of time. The reps should be around 10 and not more than 3 sets once a week. After a six week period, I would test out the

floor deadlift. Either way, if the results are good or not, I would not continue the stiff- legged deadlift for some months to come.

The bentover rows aid the lower back because it is the low back that must hold the body in a bentover or flexed position for the duration of the set. The upper back is worked when the

lifter pulls the weight into the chest or abdomen. This exercise is done with heavy enough weight so that it can alternate as a deadlift workout every other week. Some lifters find heavy

deadlifting every other week palatable. Bentover rows would suffice for the off week.

Some problems occur with grip. The back may be strong enough to lift the bar, but the grip is not strong enough to hold it. A controversy continues among the lifting ranks whether it is wise to strap the hands to the bar. The opponents of strap use claim that their hands are

already weak and allowing straps to hold on for them will only weaken the grip further. The

proponents of the strap affirm that by not using the strap, the back can go no further in

strength development, and why should an entire back suffer strength gains because of weak smaller muscles in the forearm and fingers? I maintain that the grip is still being worked with

straps for two reasons: one, the weight used will be heavier because of the straps, and two, the hand will still have to hold on for the duration of the set, thus building power in the hands. Besides, just in case the grip is overworked, the straps allow the grip to tighten to

capability of the grip power for that day and still allow the back to be worked separately

without the burden of a weak grip.

The deadlift tends to show the natural power of a man, for in men who have never lifted a

weight before, if they have body power it will show in the deadlift. Many items are lifted from the ground to the hanging position of the arms, everything from furniture in a house to bales

on a farm, so it does pay to have longer arms for a structural advantage in the deadlift.

Bulking Up

If you want to get big you have to eat everything. Those are words I recall from Sergio Oliva, a Mr. Olympia. Even though he is a bodybuilder, the words still apply, whether it pertains to power, bodybuilding, Olympic lifting or the sport of sitting.

This is, of course, not earth shaking news, but there have been some confusions because of protein diets and supplements; and everyone knows that protein is what muscles need to grow. But protein alone can only cause a body to lose weight, for without the needed amounts of

carbohydrates and fats, the body will lose weight.

Now, if a bodybuilder of lifter is fat (excess fat is useless to the athlete) then he will want to take in a higher amount of protein and less of the other two. There is one problem, though. He

will most likely lose strength because not only will the fat go, but so will some muscle size.

So dieting is one thing, but using supplements is another. One must restrict certain foods and amounts from the diet if one wishes to lose weight or diet. On the other hand, the use of supplements are above and beyond the normal food intake to make certain the bod y is getting

everything it needs.

Youth has a better way of handling weight loss than age does. A younger lifter will retain more strength with weight loss than an older lifter will. Both will lose strength, but the older

lifter will lose a higher percentage of strength. Again, none of this is earth shattering news, but it in necessary to lay the foundation for size and strength by eliminating the attraction for

losing weight for the lifter who wants to get stronger. I have never witnessed a gain in strength that accompanied a loss in bodyweight, unless the person was not developed as

a lifter or was doing no exercises to begin with. This type of individual would gain strength

if he increases any kind of workload, providing that the weight loss wasnt too magnanimous.

The point of too much weight loss brings us to the concept of how much is too much. For the lifter it is too much if the lifts stagnate. When the squat, bench or deadlift level off and

weaken, it is either due to inadequate recuperation or inadequate bodyweight for the

tonnage that a particular body is lifting.

Many cardiologists and other health practitioners would disagree with the direction of my proposition, and it is understandable. The heart, unless made strong enough, must handle a

heavier load and pump more blood more often through more miles of vascularity. I know what doctors intend is healthier than what I do, but they and I also know what I say is fact.

More strength comes with more bodyweight. This cannot be disputed. Besides, many athletes sacrifice pieces of their health for attainment of goals in their sports: chronic joint injuries in football, baseball, basketball, etc., chronic tendonitis, broken bones and disfigurement. Some

greatly conditioned athletes have even died of cardiac arrest on football fields and basketball courts. In twenty four years I have never experienced a death of cardiac arrest due to

this sport. I have read of a few deaths of older ex- lifters, but I have heard of more deaths within the lifting populace in the same age range and younger. I doubt if there is much difference between the two groups; however, a doctor once told me that the inception and

current use of testosterone cypionate will demonstrate harmful effects in the coming years, especially atherosclerosis.

I am not forcing or advocating that gaining bodyweight be done by anyone. Adults can make

up their minds in terms of priorities, and children are under the authority of their parents. I am strictly stating the facts as they are.

It does depend on many individual differences anyway. If some people gain weight, in spite of

exercise, they will have a rise in blood pressure or heartbeat or cholesterol; others get no side effects from weight gain. These are some of the considerations when one makes a decision in

terms of priorities.

Now, we can become involved in how to attain size and strength. Getting back to the first statement of this section, eating much and often is necessary. It is called force feeding which can be done in many small meals a day or in two or three very large meals. I suggest the

former if you have the time because it is easier on the stomach; however, eating constantly gets old fast, and the lifter might feel sick or have nightmares about food and, in fact, even

begin to lose weight. Before this happens, take a break and allow hunger to reenter the picture. When hunger returns and food is again enjoyed, be on top of your appetite before it disappears again. Give it a break and get hungry.

If solid foods become too overbearing, the possibility of large caloric intake is not over. The

lifter can still drink his intake, which is another approach: fill 1/3 of a blender with milk, add fruit, ice cream, eggs, and a few packages of instant breakfast. Cottage cheese and/or soya

powder can also be added. Drink it slowly, and you easily have another 2000 calories in one drink.

Of course, if the lifter does not lift heavily, the forced feeding will not show proper

muscular results; the results will be too much excess fat.

Some lifters who want to gain weight are under the impression that they are already eating vast amounts. There are degrees of everything and we soon discover that there is always room for more, just as there is always room for more knowledge, speed or size. The stomach is

capable of stretching, and in time the larger food intake becomes normal to the newly adjusted stomach and body size.

In regards to the type of foods to eat with this type of program, eat all good food from the

basic good groups: meat, eggs, fish, cheese, bread, milk, vegetables, potatoes, and cereals. Pastries and refined sugar products will only be harsher on the body and increase the triglycerides in the blood. Triglycerides are that fraction of cholesterol which shows up in the

low density lipoproteins most harmful.

The body will get all that it needs from regular food, so health foods and supplements are not really necessary. They satisfy the mind more than the body; however, Vitamin C is excreted

from the body each day and is an important catalyst for tissues so at least 1000 milligrams of it should be taken every day.

Many individuals are capable of lifting at the same bodyweight and gaining strength. Some of

these people adjust with a higher protein diet to maintain a stable bodyweight, and others can consume huge amounts of food and gain no weight. The large intake keeps the energy level high and is good for a lifters constitution: he feels less physical and mental pressure. These

latter individuals are lucky and usually approach a good lifting formula.

This is the world of the powerlifter who desires bulk and power. A regular physical

examination and a very important and thorough test called an SMA 26 of chem screen should be taken periodically.

FINAL CONCLUSION

In this text I have tried to gather some of the most important principles that I have learned

through experience and observation in 24 years of competitive lifting. There are more points of interest and maxims that many of us discover and apply in training, but it is only through

observing the mistakes and accomplishments which we and others do in the lifting laboratory that eventually makes us learned veterans of the iron game.

Each individual is a separate issue, thus the principles: follow the body and be comfortable

in lifting go with your natural tendencies. What works for one may not for another, so whatever your strong points are, whether they are strong out of the bottom position of the squat or strong off the chest in the bench press, use that power and speed to advantage and

make the second half of the lift come alive.

Many lifters disagree with some of the principles mentioned, but the fact remains that we must find poundages, sets, rest period, environments, and daily living which will apply only

to ourselves. No one can dispute this.

So many lifters, young and old, lost in a confusion of reading matter and opinions constantly complain. They must start to look inward rather than outward, for this is the nature of our sport.

In spite of individual differences, we all have a common denominator also. Science gives us certain basic principles by which the body responds. Rest, good food, positive attitude, the overload principle and a few others, for example: use speed in lifting because speed x work =

power; also, it is medically sound to incorporate light pumping and periodically because it aids healing; therefore, lifting longevity is likely. In the same medical sense it is unwise to push an injury, so work around it as much as possible.

Being too eager can, of course, cause injury, but for most lifters it causes staleness which means inability to recuperate. Dont be insecure by always having to lift your record poundages. This cant go on forever; it needs a break, so lighten up ad go down for higher

reps. Your body will tell you when you are ready to take on heavier weights once again. Likewise, too many exercises make recovery difficult. We get most of our power from a

few to several exercises, so limit the number of exercises to the three power lifts and a few auxiliaries no more. Remember, also, the three powerlifts cannot be treated the same for best results, but gains can always be assured by a gain in bodyweight.

I love the sport of powerlifting. I was a pioneer during its inception and was doing the

powerlifts before there was a sport, federation or rules. I want to see the lifters always get a fair shake and hope that commercialism and politics do not hurt the sport.

We are all unique explore find out what works for you and light the fire and keep it

lit.