วันอังคารที่ 20 ธันวาคม พ.ศ. 2554

Get super strong: this science-based program for getting crazy strength in eight weeks will build serious muscle, too

       If you're reading this magazine, odds are you probably have a keen interest in getting muscular and fit. Not a big leap in logic there. And by virtue of the fact that you're holding the August issue of MUSCLE & FITNESS in your hands as opposed to, say, a copy of Powerlifting USA or a big, gnarled hunk of chalk, it would probably be safe to assume you're not especially interested in powerlifting. Fair enough. But here's a little secret: You should be.
For the record, powerlifting is both a competitive sport and a discipline in which the lifter's goal is to lift the heaviest weight possible for a single rep in three lifts: the squat, deadlift and bench press. A powerlifter's training differs from the kind you're probably used to because the lifting of the weight is an end result for him, while it's a means to an end for you. Of course, for you that end is a buff physique and all that goes with it. But powerlifters generally aren't too concerned with their muscularity, or even with their general level of fitness. The weight is the thing--the heavier, the better.
So why bother following in the foot-steps of someone who's as interested in getting a "Shredded Six-Pack in Time for Summer!" as you are in "Cracking the 1,200-Pound Squat Barrier!"? Glad you asked....
GROWING STALE
"Periodization [the scientific term for making regular changes to a training program] is proven to be an effective way to maximize your training results," says David Sandler, MS, CSCS, a professor of exercise science at Florida International University in Miami and a former competitive powerlifter. "In fact, we [at the university] never recommend anyone to stay on the same program for more than 5-6 weeks--eight weeks at the most."
In other words, changing your training regimen regularly, as in switching from a bodybuilding-type routine to one powerlifters use, can enhance your bodybuilding efforts. How?
Just as the boredom of a daily routine can dull the senses, predictable workouts can lull the body into a state of passivity. Over time, the body adapts and becomes less responsive to the stresses placed upon it. This phenomenon is referred to as hitting a "plateau."
But swapping out your current routine with a strength-focused program for eight weeks will do more for you than merely break through a plateau. Sandler explains: "By switching to a strength program, you'll increase the strength base that you work from and be able to lift heavier weight in your higher-rep workout, which means your training will become more effective."
Break through plateaus and increase the productivity of your training? Sounds like a win-win situation. Now let's talk about how to push big weight.
STRONG OPINIONS
For decades, powerlifting's three lifts--the bench press, squat and deadlift--have been considered the truest barometers of a person's overall strength, and for good reason. Between the three, most major muscle groups are brought into play, which explains why powerlifters often appear as strong as they are. Speaking of which, one could easily argue that no powerlifter looks stronger than 6'1", 320-pound Scot Mendelson.
Known as "Mendy" in powerlifting circles, Mendelson is arguably the greatest bench presser alive. His 713-pound raw bench ("raw" meaning without the help of a bench compression suit, which is reputed to relieve a lifter of some 300 pounds, maybe more) is the current world record, and he's one of only two men in history to have exceeded 700 pounds in the unassisted version of the lift. Mendelson began lifting as a bodybuilder before migrating to powerlifting, and with his dual perspective he sees great value in powerlifting-style training for all weight trainers, no matter their goals.
"What powerlifting does is give your muscles density and thickness. It obviously makes you stronger as well, which will help improve your performance regardless of what other activities you perform," Mendy explains.
Another of the world's greatest powerlifters, Brad Gillingham, a man who has deadlifted 800-plus pounds on 41 separate occasions, recognizes another benefit of incorporating strength training into a bodybuilding-style workout: "Even if your goal isn't to be a world-class powerlifter, training like one can help motivate you," he affirms. "I train guys whose focus is bodybuilding, but I still tell them to make it one of their goals to keep pushing to lift heavier from workout to workout. Getting stronger is a great motivator."
Ed Coan, who may very well be, pound-for-pound, the strongest man ever, agrees with both Mendy and Gillingham and adds: "Everyone always talks about strengthening 'the core.' Well, nothing will strengthen your core like balancing a heavy barbell on your back or lifting one off the floor."
NOT JUST FOR POWERLIFTERS
It should come as no surprise to hear professional powerlifters sing the praises of their sport. But lest you think you're moving into uncharted territory by switching to a powerlifting-style routine, consider that a number of successful bodybuilders regularly incorporate the "Big Three" lifts into their routines as a way of adding quality mass to their frames.
Reigning Mr. Olympia Ronnie Coleman actually competed as a powerlifter before switching to bodybuilding, and squats, deadlifts and benches are still staples of his training routine. Arguably the most massively muscled man on the planet, King Ronnie consistently reps out with 500-plus-pound benches, 800-pound squats and 800-pound deadlifts in preparation to defend his title.
"Everybody wants to be a body-builder, but don't nobody want to lift no heavy-ass weights," he has famously been quoted as saying.
Another top IFBB pro who performs heavy powerlifting moves as part of his bodybuilding training is fellow Texan Johnnie Jackson, who hosts a weekend powerlifting camp with Branch Warren (visit jojfitness.com for details). In a preternatural display of strength, Johnnie pulled an 804-pound deadlift at a bodyweight of only 244 pounds at the 2004 Florida Extreme Pro show. Three weeks later he was flexing onstage in New York's Night of Champions.
"I love powerlifting because it creates overall thickness in my physique, particularly in my back," says Johnnie. "Deadlifts and squats are great for back thickness. Also, being strong in the powerlifting movements gives me a lot of confidence. Knowing that I'm strong helps me in other areas of my life, not to mention the rest of my bodybuilding training."
WARMING TREND
After reading the testimonials of three powerlifters, two bodybuilders and a professor of exercise science, you should be raring to launch into our Super Strong Program. But before you go running for the squat rack, we offer one simple, sensible caveat: As with any weight-training routine, and especially when heavy lifting is involved, we urge you to spend at least the first 15 minutes of your gym time warming up. Every exercise-science expert agrees that properly warming up is the best way to avoid injury.
Okay, now you can make a break for the Olympic bar.
SUPER STRONG PROGRAM
This weeklong workout is built around powerlifting's Big Three movements and was designed to give you the kind of core strength Pilates enthusiasts only dream about. It's meant to be used in place of your current routine for eight weeks, after which you can return to bodybuilding-style training. (Don't do your old bodybuilding workouts on your off days; give us the full eight weeks to make you stronger.) The program is split into two four-week cycles.
The first cycle gets you acclimated to heavier lifting. The rep range is 6-12 and you should train to positive failure on each set, meaning that you can't lift the weight for one more rep without assistance. A spotter is recommended for the duration of this program, both for safety reasons and to assure that you meet the specified number of reps.
The second four-week cycle requires you to halve the number of reps you perform while increasing the weight by about 25% on your major lifts. So if you got six reps with 225 pounds in the bench during the first four weeks, you'll use roughly 280 pounds during weeks 5-8. On assistance exercises like lat pull-downs and cable flyes, you'll increase your weights by only 
The entire routine consists of a three-day split spread across seven days, each day built around one of the Big Three lifts. Which three days you train is up to you, but the order and spacing of the workouts should remain consistent with the routine here.
We begin the week on Wednesday for the simple reason that you've got a much better chance of grabbing a bench at the gym on a Wednesday night than a Monday night. Whichever days you pick, keep a gap of at least two days between your squatting and deadlifting days and 1-2 days between your dead-lifting and benching days.
RIGHT TIME TO DIET?
One final note: Don't worry about doing cardio or dieting during these eight weeks. While taking a quick jog a couple of times a week isn't going to cut into your progress, too much cardio can hamper your recovery from heavy lifting. Likewise, you want to make sure your body has enough calories to support the recovery process.
As a guideline, Jose Antonio, PhD, of the International Society of Sports Nutrition (ISSN), recommends taking in about 1 gram of protein per pound of bodyweight, spread out over six meals. For a 200-pound person this would be 33-34 grams per meal. Aim to ingest approximately 2-3 grams of carbohydrates per pound of bodyweight (while protein is essential for building muscle, carbs are important for mass-gaining). Get roughly 50-100 grams of healthy fats per day from sources like fatty fish, nuts, avocados and flaxseed oil.
In other words, eat whole foods rich in protein and essential fats as well as carbs like sweet potatoes, brown rice and whole-grain breads whenever possible. Don't stuff your face, but don't let yourself go hungry, either. Eventually, eating should become an intuitive process. This type of eating, combined with our power-oriented workout program, should put you on the road to a stronger physique in less than two months.
RELATED ARTICLE
1) WED-BIG BENCH
WEEKS 1-4       WEEKS 5-8
EXERCISE                SETS  REPS**    SETS  REPS

Bench Press             3*    10, 6, 3  3*    10, 6, 3
Bench Press             3      6        3      3[dagger]
Close-Grip Bench Press  1      8        1      4[dagger]
Wide-Grip Bench Press   1      8        1      4[dagger]
Incline Dumbbell Press  3      8        3      4[dagger]
Dip^                    3     10        3      5[dagger]
Pec-Deck/Cable Flye     2     10        2      7[double dagger]
Skull-Crusher           2     10        2      7[double dagger]
Triceps Pressdown       2     12        2      8[double dagger]

* These are warm-up sets done with light weights, pyramiding up in
weight each set. Don't go to muscle failure, even if you can do more
reps.
** After your warm-up sets, choose a weight that allows you to complete
only the number of reps listed. If you can do more reps with good form
on your own, add more weight on your next set.
[dagger] Add about 25% more weight than you used on this exercise during
weeks 1-4 to reach the target rep listed.
^ If you can perform 12 reps, use a weighted belt or hold a dumbbell
between your feet.
[double dagger] Add about 15% more weight than you used on this exercise
during weeks 1-4 to reach the target rep listed.
BENCH DAY GUIDELINES
* Rest 4-5 minutes between sets on the bench press and 3-4 minutes on the close- and wide-grip press. Rest 2-3 minutes between sets on all other exercises.
* Close- and wide-grip presses are done in addition to regular-width presses to build maximum strength around the shoulder joint. Even subtle differences in hand placement can significantly change where stress is focused.
* No shoulder movements are done during this workout because your front delts get blasted. Dedicated shoulder work will resume after this eight-week cycle is over. If this is a major concern, add 3-4 sets of dumbbell overhead presses after the pec-deck/cable flye.
BENCHING TIPS
* Warming up before benching heavy is crucial.
* Go heavy, but not so heavy that you use poor form.
* Don't bounce the weight off your chest.
* Your regular grip should produce an armpit angle of 90 degrees and your forearms should be perpendicular to the floor when the bar is at the chest, with a 90-degree angle in your elbows as well.
* If you have shoulder problems, don't lower the bar all the way to your chest.
* Have a partner spot you whenever you bench.
The Bench Press
With Scot Mendelson
"Benching is by no means just a chest exercise. It works your lats, triceps, delts and even your quads if you perform a powerlifting-style bench press. In fact, I tore a quad benching at a meet.
"Take a wide grip (about 6 inches past your shoulders on each side) and pull your scapulae [shoulder blades] together so you form a sort of triangle between your hands and back. Make sure your hips stay on the bench as you press the weight, but you can arch your back a little. Actually, in competition benching we really arch our backs to take the stress of 700 pounds off the front delts as much as possible."
2) THU-KING SQUAT
WEEKS 1-4       WEEKS 5-8
EXERCISE                 SETS  REPS**    SETS  REPS

Squat                    3*    10, 6, 3  3*    10, 6, 3
Deep Squat               3      6        3      3[dagger]
Narrow-Stance Squat      2      8        2      4[dagger]
Wide-Stance Squat        2      8        2      4[dagger]
Lying Leg Curl (heavy)   4      8        4      4[dagger]
Leg Press                3     12        3      6[dagger]
Lying Leg Curl (light)^  2     10        2      7[double dagger]
Standing Calf Raise      2     10        2      7[double dagger]
Seated Calf Raise        2     12        2      8[double dagger]

* These are warm-up sets done with light weights, pyramiding up in
weight each set. Don't go to muscle failure, even if you can do more
reps.
** After your warm-up sets, choose a weight that allows you to complete
only the number of reps listed. If you can do more reps with good form
on your own, add more weight on your next set.
[dagger] Add about 25% more weight than you used on this exercise during
weeks 1-4 to reach the target rep listed.
^ Use lighter weight than on the previous sets of leg curls.
[double dagger] Add about 15% more weight than you used on this exercise
during weeks 1-4 to reach the target rep listed.
SQUAT DAY GUIDELINES
* Rest 4-5 minutes between sets of deep squats and 3-4 minutes on narrow- and wide-stance squats. Rest 2-3 minutes between sets of all other exercises.
* Narrow- and wide-stance squats are done in addition to deep squats to focus on all-around thigh strength. Placing your feet closer together hits the outer sweep of the quads while a wider stance works the adductors harder.
* You perform leg curls twice during the workout because hamstring strength is vital to lifting big in both the squat and the deadlift.
SQUATTING TIPS
* Stretch enough to get limber before squatting, but don't over-stretch as this actually weakens your muscles.
* Don't use belts, wraps or suits during regular training.
* Your regular squat stance should be about 1 1/2 times as wide as your shoulders.
* When squatting, point your toes outward (not straight forward), as this allows you to go farther down.
* Keep the bar low on your traps and the bar movement as close to vertical as possible.
The Squat
With Ed Coan
"Squatting is the king. It strengthens everything from your knees all the way up to your shoulders because you have to maintain a certain position, and the only way to do that is to keep everything tight--from your shoulders to your back to your abs.
"I rest the bar on top of my rear deltoids. This is the powerlifting style. Keeping it low allows you to go heavier and helps you keep better form. A lot of times when you have the bar high, your knees will travel out over your feet, which might be a problem if you have sore knees or are going super-heavy." Otherwise, the standard bodybuilding squat will work fine as well.
"You want to go below parallel, top of the knee to the top of the hip joint, and point your toes out. I see people not even hitting parallel, but to me this is like doing half a bench or half a curl. By going deep you use more muscle, period."
3) SUN OR MON--PULLS
WEEKS 1-4       WEEKS 5-8
EXERCISE                 SETS  REPS**    SETS  REPS

Deadlift                 3*    10, 6, 3  3*    10, 6, 3
Narrow-Stance Deadlift^  3      6        3      3[dagger]
Wide-Stance Deadlift^    2      8        2      4[dagger]
Box Deadlift#            2      8        2      4[dagger]
Seated Cable Row         2      8        2      4[dagger]
Bent-Over Barbell Row    2     10        2      5[dagger]
Lat Pulldown             2     10        2      7[double dagger]
Standing Barbell Curl    2     10        2      7[double dagger]
Seated Dumbbell Curl     2     12        2      8[double dagger]

* These are warm-up sets done with light weights, pyramiding up in
weight each set. Don't go to muscle failure, even if you can do more
reps.
** After your warm-up sets, choose a weight that allows you to complete
only the number of reps listed. If you can do more reps with good form
on your own, add more weight on your next set.
[dagger] Add about 25% more weight than you used on this exercise during
weeks 1-4 to reach the target rep listed.
^ Alternate order and set-rep scheme of narrow- and wide-stance
deadlifts each workout.
# This is a romanian deadlift performed standing on a 6-inch box to
allow an extended stretch.
[double dagger] Add about 15% more weight than you used on this exercise
during weeks 1-4 to reach the target rep listed.
DEADLIFT DAY GUIDELINES
* Rest five minutes between sets of the narrow- and wide-stance deadlift (whichever you do first in your routine) and five minutes on the other deadlift moves. Rest 2-3 minutes between sets of all other exercises.
* You do narrow- and wide-stance deadlifts in addition to regular deadlifts for two reasons. First, even subtle changes in foot and hand placement make a big difference in where your back picks up the initial stress of the lift. Second, your legs (hamstrings in particular) are worked differently when your feet are close together as opposed to when they're set wide apart.
DEADLIFTING TIPS
* Warming up before deadlifting heavy is crucial.
* Point your toes slightly outward (not straight forward).
* When deadlifting, your hands should be shoulder-width apart or narrower to reduce pull distance.
* Start the movement with your arms fully extended and locked out and your hips moving in.
* Keep your back arched, never rounded, throughout the movement.
* Concentrate on driving your heels through the floor as you perform the lift.
* When your conventional grip fails, reverse the grip of one hand. Switch which hand grips in reverse from set to set.
The Deadlift
"Start with your butt up high, grab the bar and arch your back. It's important not to let your back ever round out during the lift. Keep that arch at all times.
"Pull yourself down to the bar, keeping your hamstrings tight as you lower yourself. Initially drive up with your legs. I've found that pulling my body down to the bar winds me up for the big lift.
"Drive your feet into the floor as you start pulling. Once the bar reaches your knees, you want to start driving your hips forward and squeeze your glutes while keeping that arched back. Try to keep the legs lifting in the movement for as long as you can."
RELATED ARTICLE: Weighted Dip
START | Either hook a plate onto a dipping belt or hold a dumbbell between your ankles and hook your feet together. (Note: This may be awkward and require assistance from a spotter.)
EXECUTION | Push up on the dipping bars until your arms are fully extended but just short of locked out. To target your chest, raise your feet behind you to tilt your body forward and point your elbows outward as you lower to a point at which your nipples are even with the bars, being careful not to overstretch your shoulders. Use caution as you dismount the bars with weight attached.
RELATED ARTICLE: CHANGE YOUR PROGRAM
FOLLOW THE SUPER STRONG PROGRAM OVER THE NEXT TWO MONTHS TO BUILD MORE STRENGTH IN ALL YOUR LIFTS. HERE'S HOW IT DIFFERS FROM TRADITIONAL BODYBUILDING-STYLE TRAINING.
* You cycle your training. No more three sets of 10 reps--here, you actually manipulate the weights and reps to spur your body to become stronger. This type of periodized workout calls for changes in your training protocol every four weeks with the overall goal of increasing your base levels of strength after the cycle is complete.
* You lift really heavy weights. Few bodybuilding enthusiasts train using resistance with which they can perform only a few reps, but that's what you'll do. Don't worry about the muscle pump; go for the big numbers.
* You rest longer between sets. On your heavy sets, rest periods range from 4-5 minutes, ensuring that your working muscles fully recover before beginning the next heavy set.
* You get more days off. Strength training requires more time to rest and recover before hitting the target muscles again, so load up on nutrient-rich foods and skip the temptation to squeeze in an extra arm workout on an off day--it's counterproductive.
* You target all working muscles. The routines are designed to not only strengthen the primary muscles involved in the core lifts but assistant muscle groups as well. Strengthen the primary and assistance muscles and you'll have no weak links in the chain.
RELATED ARTICLE: Bent--Over Barbell Row
START | Place a barbell on the floor. Keeping your knees slightly bent but rigid, bend over and grasp the bar with your hands spaced approximately 12 inches wider than your shoulders using an overhand grip.
EXECUTION | With your torso at about a 45-degree angle, pull the bar into your sternum as you keep your elbows pointing outward. Lower the bar along the same path without letting the weights touch the floor. Keep your back arched and your head in a neutral position.
Shawn Perine is a senior writer at FLEX magazine and publishes the bodybuilding website ironage.us
PHOTOS BY IAN SPANIER
COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group
Bibliography for: "Get super strong: this science-based program for getting crazy strength in eight weeks will build serious muscle, too"
COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group
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