I know that I have posted this idea before, but I have more recent proof to remind you of my idea.
I just got my bench press back to where I was 5 years ago. After really trying to make an effort to play the 50game or 25 game every now and again, I tried my 1RM bench press last night.
Am I going to tell you that I have found a way to add 100 pounds to your bench press?
Am I going to tell you that you will be able to achieve anything that you want?
Am I going to tell you that this idea will get you to the CIS, NCAA, NFL, or CFL?
NO, NO, and NO.
But by truly determining (I said truly) your 1RM, and then working with anywhere between 70%-85% of that 1RM, i truly believe this format will help.
So, here goes.
Find your 1RM bench press, squat, and deadlift.
Take 70% or thereabouts for your working weight. The key is, that if you have been honest with yourself in determing your 1RM, your first set will probably be in that 8-13 rep range.
Rest 2 minutes between sets on the bench press, 2:30-2:45 on the squat and deadlift. This is key. This format turns this game into something awful, especially with deadlifts and squats.
Keep going until you have accumulated 50 reps. When my sets get to 3, I stop.
A typical count may be 12, 10, 9, 6, 4, 3. This, of course, is only an example. Don't predetermine anything, just go to failure, yes, of course, failure. (That's why you got your rack, right?)
This would be a total of 44. When you get to 50, bump the weight between 5%-10%. Go with this weight until you accumulate 50 reps, then bump again.
If 50 accumulated reps seems a bit boring, and light, I have the answer. Move into that 80%-85% range of your 1RM. This will probably cut your opening set to 7ish, and you will be hard pressed to get to 25 reps without puking. Moreso on the deadlifts. Adhere to the same format as I mentioned with the 50 reps.
If you are skeptical, that's OK. But I have trained too many people, and seen it work on most, including myself, not to believe that this works. But like everything, it has its' limitations.
I would be interested in hearing from anyone who has tried this. It always fascinates me to see how peoples numbers post, the closer that they get to their 1RM.
But of course, if you haven't been honest with yourself in determining that 1RM, everything that I have written will mean nothing.
Give this format a try maybe once every 3 weeks, and see what happens.
Talk Soon.
Tuesday, 27 November 2012
Sunday, 18 November 2012
Don't Waste Too Much Time on Arms
For the past 30 years, I've watched people waste hours and hours with redundant arm exercises. Understand that you really only need one supinated movement and one neutral grip movement, in your arm workout.
Watch the video and it'll give you an idea of what I'm talking about. Arms are so small and get so tired when overtrained, you'll go backwards.
I've always found that supersetting arms is the most efficient way to do things. Putting a triceps move back-to-back with a biceps or forearm movement works great. This is the more traditional way to do things, and will give you that total upper arm pump.
But you may also want to perform a biceps movement right after or before doing some kind of multi-joint back pulling. Obviously, if you are trying to get the utmost performance out of your back movements, you would do them first. Doing biceps first, would severely hamper your pulling movement efficiency, as your arms would already be exhausted.
I hope that you will all try to do some of those pole pulls. They can be done inside a house, or outside at any playground. A sapling in a park will also work. Get your body in position, so that you are really feeling a good pull when doing them. It may take a while to get the hang of them. These can be a great stretch, or finishing movement on the end of some rowing, pullups, pulldowns, or pullovers.
The main point here is, to really try to limit your arm work. Be smart about it, and make sure that you have all the angles in. But don't do what most guys, yes guys, do. There is absolutely no need to do 4 sets, of 4 different supinated arm curl exercises. It just isn't necessary.
Be thorough, but be smart.
And, oh yeah. Picking up some 20 pound dumbbells right after doing those deadlifts that you hate so much will make your eyes come out of your head. Either neutral grip, or supinated grip will work. Try it.
Anyone wanting specific suggestions for some supersets can just ask, and I will post some. Otherwise, I won't bore you.
Watch the video and it'll give you an idea of what I'm talking about. Arms are so small and get so tired when overtrained, you'll go backwards.
I've always found that supersetting arms is the most efficient way to do things. Putting a triceps move back-to-back with a biceps or forearm movement works great. This is the more traditional way to do things, and will give you that total upper arm pump.
But you may also want to perform a biceps movement right after or before doing some kind of multi-joint back pulling. Obviously, if you are trying to get the utmost performance out of your back movements, you would do them first. Doing biceps first, would severely hamper your pulling movement efficiency, as your arms would already be exhausted.
I hope that you will all try to do some of those pole pulls. They can be done inside a house, or outside at any playground. A sapling in a park will also work. Get your body in position, so that you are really feeling a good pull when doing them. It may take a while to get the hang of them. These can be a great stretch, or finishing movement on the end of some rowing, pullups, pulldowns, or pullovers.
The main point here is, to really try to limit your arm work. Be smart about it, and make sure that you have all the angles in. But don't do what most guys, yes guys, do. There is absolutely no need to do 4 sets, of 4 different supinated arm curl exercises. It just isn't necessary.
Be thorough, but be smart.
And, oh yeah. Picking up some 20 pound dumbbells right after doing those deadlifts that you hate so much will make your eyes come out of your head. Either neutral grip, or supinated grip will work. Try it.
Anyone wanting specific suggestions for some supersets can just ask, and I will post some. Otherwise, I won't bore you.
Wednesday, 14 November 2012
Single Joint Workout. Part 2
Bet you thought I forgot. No, I purposely gave you an incomplete workout. Of course there is more.
I was going to finish off tonight, but my calves, hammies, biceps, and lats are hurting so badly from Monday, that I still have to wait at least another day. Arthur Jones, you are so right.
But when I do get to my second part, this is what it will look like.
Set 1- Flat flyes superset with Leg Extensions, or my variation of a Hack Squat. (Check back to my leg posts and videos to get the information needed.)
Set 2- Shrugs superset with forearm curls.
Set 3- MAYBE, incline or decline Flyes superset with Back Extensions, or Stiff-Leg Deadlift.
I would try using the exact same format as Part 1 (That was 2 posts ago), and you choose the apparatus, as I mentioned before, in part 1.
Go to failure, or even worse, get some cheat reps, forced reps, or even negatives in there also. This, like part 1, should gas you.
But remember, shoot for that 45-75 second set that gets you to failure. This shouldn't be a nice workout. It should hurt for days.
If you are truly working hard, and not deceiving yourself, you will see what I mean. And if you feel great the next day, you're too soft to get it.
Hope this helps.
I was going to finish off tonight, but my calves, hammies, biceps, and lats are hurting so badly from Monday, that I still have to wait at least another day. Arthur Jones, you are so right.
But when I do get to my second part, this is what it will look like.
Set 1- Flat flyes superset with Leg Extensions, or my variation of a Hack Squat. (Check back to my leg posts and videos to get the information needed.)
Set 2- Shrugs superset with forearm curls.
Set 3- MAYBE, incline or decline Flyes superset with Back Extensions, or Stiff-Leg Deadlift.
I would try using the exact same format as Part 1 (That was 2 posts ago), and you choose the apparatus, as I mentioned before, in part 1.
Go to failure, or even worse, get some cheat reps, forced reps, or even negatives in there also. This, like part 1, should gas you.
But remember, shoot for that 45-75 second set that gets you to failure. This shouldn't be a nice workout. It should hurt for days.
If you are truly working hard, and not deceiving yourself, you will see what I mean. And if you feel great the next day, you're too soft to get it.
Hope this helps.
Tuesday, 13 November 2012
The One Foot Squat
I don't like really showing off too much at all. I am who I am, and do what I do. If it's good, that's great. It's really only about competing with myself, and pushing myself each workout. However, I am getting tired of seeing all these perfectly photographed videos with high tech music going, and more bells and whistles than are needed.
Over the years, probably 1,000 hockey players (I know, here I go again with the hockey bashing; but you guys just open yourself up for these types of situations...sorry.....kinda) have told me that they can do a one foot squat. I ask them to show me, and just like their idea of a push-up, it's a train wreck. The descent is shaky and is maybe a 50% drop. As soon as they surge to come up, the one side of their body drops, they throw their shoulder into it, and come up on a huge angle. Also of course, the off leg just drops to the ground.
But they struggle to get up and make it, and that is what their idea of a one foot squat is.
Depending on who the guy was, I would decide on how badly I would make him feel. But if I really didn't like him, this was my chance. I would demonstrate a much more challenging version of the same movement. Watch the video to see what I mean. I either got the respect of the athlete, or, more times than not, they left and never came back. Too soft, I guess.
This is not an easy exercise, and will gas you if done correctly. There are probably many of you out there who can blow me away, I'm sure.
My point is, this exercise has turned into something trendy and sexy that trainers all over have their students do. I have seen many athletic training facilities recommend this exercise to 12 year-old kids who can't perform 10 proper bodyweight squats, and videos all over YouTube are showing people doing one foot squats.
Are you kidding me?
If done correctly, these will kill you. Do not do them if you aren't warmed up. Do not do them at the end of your workout as a "nice, finishing movement". Take these as seriously as you would a 1RM, and realize that there is a huge risk of injury when doing these.
Watch the video, and see what you come up with. If you do decide to use them as a part of your workout, you can always find something to lightly hold on to, and if you really can do these properly, you can always squeeze out a few negatives (lowering phase of the rep) by squatting up with two legs, and dropping with one.
Hopefully this video will help. If you are going to do it, try to do it right. But get your head in the game, otherwise you may get hurt.
Talk Soon.
Over the years, probably 1,000 hockey players (I know, here I go again with the hockey bashing; but you guys just open yourself up for these types of situations...sorry.....kinda) have told me that they can do a one foot squat. I ask them to show me, and just like their idea of a push-up, it's a train wreck. The descent is shaky and is maybe a 50% drop. As soon as they surge to come up, the one side of their body drops, they throw their shoulder into it, and come up on a huge angle. Also of course, the off leg just drops to the ground.
But they struggle to get up and make it, and that is what their idea of a one foot squat is.
Depending on who the guy was, I would decide on how badly I would make him feel. But if I really didn't like him, this was my chance. I would demonstrate a much more challenging version of the same movement. Watch the video to see what I mean. I either got the respect of the athlete, or, more times than not, they left and never came back. Too soft, I guess.
This is not an easy exercise, and will gas you if done correctly. There are probably many of you out there who can blow me away, I'm sure.
My point is, this exercise has turned into something trendy and sexy that trainers all over have their students do. I have seen many athletic training facilities recommend this exercise to 12 year-old kids who can't perform 10 proper bodyweight squats, and videos all over YouTube are showing people doing one foot squats.
Are you kidding me?
If done correctly, these will kill you. Do not do them if you aren't warmed up. Do not do them at the end of your workout as a "nice, finishing movement". Take these as seriously as you would a 1RM, and realize that there is a huge risk of injury when doing these.
Watch the video, and see what you come up with. If you do decide to use them as a part of your workout, you can always find something to lightly hold on to, and if you really can do these properly, you can always squeeze out a few negatives (lowering phase of the rep) by squatting up with two legs, and dropping with one.
Hopefully this video will help. If you are going to do it, try to do it right. But get your head in the game, otherwise you may get hurt.
Talk Soon.
Give The CFL a Chance
To all you die-hard NFL fans out there, who hate the CFL, I have two things to tell you.
1- Become a football fan. It's OK to like both games, and guess what? The CFL hasn't gone away, and is not going to go away.
2- The Sunday night game, and the Monday nighter were the most boring, God awful displays of human athletic inadequacy that I have ever seen. Wow, are you really going to tell me how bad the CFL is. Gimme one huge break. Absolute garbage.
There are two great weeks of CFL playoff football left. Give it a chance. You may just like it.
And, oh yeah. There is still loads of great hockey going on. Right now, Ontario is playing Manitoba in a Womens' U18 tournament, and the CHL/Russia Subway series is also being played.
NHL? What the heck is that?
1- Become a football fan. It's OK to like both games, and guess what? The CFL hasn't gone away, and is not going to go away.
2- The Sunday night game, and the Monday nighter were the most boring, God awful displays of human athletic inadequacy that I have ever seen. Wow, are you really going to tell me how bad the CFL is. Gimme one huge break. Absolute garbage.
There are two great weeks of CFL playoff football left. Give it a chance. You may just like it.
And, oh yeah. There is still loads of great hockey going on. Right now, Ontario is playing Manitoba in a Womens' U18 tournament, and the CHL/Russia Subway series is also being played.
NHL? What the heck is that?
Monday, 12 November 2012
Single-Joint Workout
Every so often, you may want to do something really different, but run out of ideas. Here's one that I just did an hour ago.
All supersets, some completely unrelated, and only single-joint movements. It's a totally different feel when all you are doing is concentrating on these types of movements. It doesn't give you that being run over feeling right away, but already, I'm starting to feel the effects.
Here it is.
Seated calf raises superset with side laterals. 3 sets
Leg curls superset with front raises. 3 sets
Straight arm pulldowns followed immediately by triceps pushdowns followed immediately by rear laterals followed immediately by arm curls. 3 sets
Set 1, I used machine and dumbbells.
Set 2, I used bands and dumbbells.
Set 3, I used bands, bands, bands, and dumbbells.
The exercises in the sets were done immediately after each other. There was a rest time of about 2 Minutes between the sets, except about 3 Minutes for the last combination.
Of course, everything was done till failure, with lots of cheat reps concentrically and slow eccentric movements. But you can play around with all that.
Because you are just concentrating on one moving joint, you are able to truly visualize what is happening. And by keeping the first two combos completely unrelated, you will not be pre-exhausted heading into your second half of the set.
Your last 4-way combo is another story. It's all about pre-exhausting and overlapping.
Many, many,more to share with you if you would like. Try this one out, but of course it will be up to you to decide what apparatus to use.
All supersets, some completely unrelated, and only single-joint movements. It's a totally different feel when all you are doing is concentrating on these types of movements. It doesn't give you that being run over feeling right away, but already, I'm starting to feel the effects.
Here it is.
Seated calf raises superset with side laterals. 3 sets
Leg curls superset with front raises. 3 sets
Straight arm pulldowns followed immediately by triceps pushdowns followed immediately by rear laterals followed immediately by arm curls. 3 sets
Set 1, I used machine and dumbbells.
Set 2, I used bands and dumbbells.
Set 3, I used bands, bands, bands, and dumbbells.
The exercises in the sets were done immediately after each other. There was a rest time of about 2 Minutes between the sets, except about 3 Minutes for the last combination.
Of course, everything was done till failure, with lots of cheat reps concentrically and slow eccentric movements. But you can play around with all that.
Because you are just concentrating on one moving joint, you are able to truly visualize what is happening. And by keeping the first two combos completely unrelated, you will not be pre-exhausted heading into your second half of the set.
Your last 4-way combo is another story. It's all about pre-exhausting and overlapping.
Many, many,more to share with you if you would like. Try this one out, but of course it will be up to you to decide what apparatus to use.
Wednesday, 7 November 2012
Ice Packs And The 1RM
Any of you out there get muscle tightness in your neck and trap area after doing deadlifts, squats, or bench presses?
I get it so badly that I usually can't remember my name for about 4 days afterwards. My eyes feel like they are coming through my face. It's been like this for about 35 years of my life.
BUT......... not anymore.
Try putting an ice pack on the trap area, right up to the ligament attachment half way up the back of your head. Keep one on hand (another beauty about the home gym idea), and after those killer sets, apply it for 30 seconds or so. Do it until you feel frozen, and somewhat uncomfortable.
For me the big three are the worst, but the deadlift affects me more than the squat or bench press.
Even after you are done your heavy sets, apply it a few more times.
Maybe it's just me, but for me, it works. No awful feeling the next day. Give it a whirl.
Oh yeah, today I bumped my deadlift, working weight about 8%. My set 1 rep count decreased 25%, and after taking 30 seconds more rest between sets, my second set was down 40%.
This is what hard work does. The closer you get to your 1RM as a working weight, you will see your rep count fall, even if you take a longer rest. Try it out, and you will see that I'm probably right.
You hockey players out there, the next time that you brag about skating hard for 25 minutes in practice, think of me, and know that I'm laughing at you.
When you truly master the mental ability to work hard, you will understand what I am saying.
Now......do you have enough courage to work hard?
I get it so badly that I usually can't remember my name for about 4 days afterwards. My eyes feel like they are coming through my face. It's been like this for about 35 years of my life.
BUT......... not anymore.
Try putting an ice pack on the trap area, right up to the ligament attachment half way up the back of your head. Keep one on hand (another beauty about the home gym idea), and after those killer sets, apply it for 30 seconds or so. Do it until you feel frozen, and somewhat uncomfortable.
For me the big three are the worst, but the deadlift affects me more than the squat or bench press.
Even after you are done your heavy sets, apply it a few more times.
Maybe it's just me, but for me, it works. No awful feeling the next day. Give it a whirl.
Oh yeah, today I bumped my deadlift, working weight about 8%. My set 1 rep count decreased 25%, and after taking 30 seconds more rest between sets, my second set was down 40%.
This is what hard work does. The closer you get to your 1RM as a working weight, you will see your rep count fall, even if you take a longer rest. Try it out, and you will see that I'm probably right.
You hockey players out there, the next time that you brag about skating hard for 25 minutes in practice, think of me, and know that I'm laughing at you.
When you truly master the mental ability to work hard, you will understand what I am saying.
Now......do you have enough courage to work hard?
Monday, 5 November 2012
A Must Read
I have mentioned to you about a person named Arthur Jones, and how everything that I work with now has evolved from his ideas. He went against the grain, examined things logically and scientifically. Encouraged us to use our God given brains, and would always call out the likes of Arnold and the Weider boys.
I love the guy.
I actually believe that he was 100 % right in his thoughts, but always limited himself to his machines. He was, afterall, the inventor of Nautilus.
I have just taken his thoughts and really tweaked them. I do believe that although he was innovative, he was also somewhat narrow minded in his thinking.
I believe that by implementing a wide array of apparatus, and training with abstract methods (chains, bands, slider boards) as well as machines, barbells, and dumbbells, it is a far more complete situation. I train with everything. You know that by now.
Seated calf machine...has a place
Chain flyes... have a place
Deadlift... has a place.
And so on.
But the one word that makes my skin crawl is...... EXPLODE.
All of the so-called athletic movements and methods, to me, are just ways to convince athletes that they are different. I never found any performance increases that came from doing these with my athletes. The athletes who really believed in me knew I would not use them. Many I couldn't convince. I would just walk away when they would start with their hang cleans, and push presses.
Just did some reading to refresh myself.
Go to ......arthurjonesexercise.com
Then to Research and Books
Then Explosive Exercises in Sports Training
Do lots of reading
The amount of athletes, old and young, who are damaging themselves with the high risk, high velocity movements is staggering.
Read some of these thoughts from the website that I have suggested.
Here's one to think about. If Olympic Lifting produced better hockey players, then the NHL should be filled with Olympic Weightlifting medalists.
I just have to laugh when I watch the sport drink commercial showing Sidney Crosby doing his Cleans with either 35's or 45's, I can't quite tell.
C'mon Man.
I love the guy.
I actually believe that he was 100 % right in his thoughts, but always limited himself to his machines. He was, afterall, the inventor of Nautilus.
I have just taken his thoughts and really tweaked them. I do believe that although he was innovative, he was also somewhat narrow minded in his thinking.
I believe that by implementing a wide array of apparatus, and training with abstract methods (chains, bands, slider boards) as well as machines, barbells, and dumbbells, it is a far more complete situation. I train with everything. You know that by now.
Seated calf machine...has a place
Chain flyes... have a place
Deadlift... has a place.
And so on.
But the one word that makes my skin crawl is...... EXPLODE.
All of the so-called athletic movements and methods, to me, are just ways to convince athletes that they are different. I never found any performance increases that came from doing these with my athletes. The athletes who really believed in me knew I would not use them. Many I couldn't convince. I would just walk away when they would start with their hang cleans, and push presses.
Just did some reading to refresh myself.
Go to ......arthurjonesexercise.com
Then to Research and Books
Then Explosive Exercises in Sports Training
Do lots of reading
The amount of athletes, old and young, who are damaging themselves with the high risk, high velocity movements is staggering.
Read some of these thoughts from the website that I have suggested.
Here's one to think about. If Olympic Lifting produced better hockey players, then the NHL should be filled with Olympic Weightlifting medalists.
I just have to laugh when I watch the sport drink commercial showing Sidney Crosby doing his Cleans with either 35's or 45's, I can't quite tell.
C'mon Man.
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