Category: 2009

In the past I have tried to avoid using any kind of training aid like straps or weight lifting belts in my training. However, in the last 2 years I have not only used these training aids but used other tools that have enhanced my weight workouts and physique. Below is a list of these aids and how they have worked for me!

1. Straps:
I use both the double and single loop straps in my training. I use the double loop straps for chin ups with one loop around the bar and the other wrapped around my wrist. This takes the biceps out of the movement even more than having a false grip with thumbs over the top of the bar. As a result I can hit the latissimus dorsi better for more muscle growth. I use the single loop straps for exercises where my grip is definitely a weak link and would prevent me from hitting the muscle hard enough to provide enough stimulus for growth (only on the heaviest sets).

2. Belt:
I never used a belt for squatting believing it would prevent me from using my core muscles properly. However, the first time I used it I increased my PB in the squat from 140kg for 8 to 13!! Also, I have a longer torso in relation to my legs and the belt keeps my upper body more upright meaning more stress is placed on the quads where I want it and less on the hips. I make sure I put the belt on tight enough so I can push out against the belt to create maximum tension and strength from the core.

3. Front squat harness:
This handy training aid makes the front squat easier to perform. I have had lots of success with this aid especially with teaching students at school how to squat. They are able to maintain a more upright position (easier to maintain good posture) which hits the quads more effectively; it allows them to squat deeper and they can balance the bar easier also.

4. Knee, Elbow braces:
Training during pre-contest and trying to maintain weights you use in the off-season can be hard on the joints. Using compression braces can help take some stress off the joints so you can focus on feeling the exercise in the muscle more. It can give you a mental boost as you feel safer (realising that you must always maintain good form and not try anything stupid!) Also, it can keep the joints warm during your heaviest sets if you have extended breaks between them.

5. Dipping belt:
The dipping belt is a necessity to progressively overload your muscles in exercises like dips and chin ups. I am only 65-70kg so extra weight is necessary to keep the reps within the muscle building range of 6-12 per set. Dipping belts can be expensive-$100+. I purchased a cheap weight lifting belt, attached some chain to an S hook (which fitted into one of the holes) hammered it in so it would not come out and added a caribina hook to the other end so it could easily be attached to the buckle- it cost me $35 all up.

6. Rubber mats:
I use the rubber mats to elevate my heels during squats as opposed to using plates or a piece of wood as it is more comfortable on the bottom of the feet (I like to squat in bare feet) I put a couple on top of each other until I feel it in my legs exactly how I want. I do the same thing for stiff legged dead-lifts, but under my toes so I get an extra stretch in my hamstrings.

7. Water:
Water is an important aid (for lots of reasons) at every workout! Research has shown that water can improve mental and physical performance by up to 20%! (One big reason) I sip between sets and drink at least 1-1.5 litres of water during each workout. It definitely improves the pump you get and best of all it’s free!

8. Supplements:
Supplements have definitely got better over the years and it has got to the stage where I don’t want to train without them as they make a huge difference in helping me get the most out of my training sessions. Here is my current supplement regime for a workout:

Pre-workout:
2 hours before workout: ½ dose of plasmajet* (5 capsules are more than enough for me) + 2-3 glasses water
1 hour before workout: 2 sc whey protein, 1000mg vit C, 5g glutamine
15 min before workout: ½ tsp beta alanine, 5 g BCAA + 2 glasses water

During workout:
1-1.5 l water.

Post workout:
Immediately after workout: 5 g BCAA.
2 sc whey protein, 1000mg vit C, 5g glutamine, 1 tsp fish oil, 1x multi mineral.

* Plasmajet works for me, but there are other nitric oxide supplements (you should experiment with a range of products to find one that does the business for you as some work better for different individuals) Another product I would use is superpump 250 (it really works too) if I wasn’t so sensitive to caffeine.

I attribute a lot of my progress to these training aids. Add them to your training regime and you’ll be pleasantly surprised how they enhance your workouts and physique!

I can remember being a keen teenager and picking up my first muscle magazine. In it were articles written by a number of pro bodybuilders. The articles espoused large volume, high intensity and frequency. As a result I began training 6 days a week for well over an hour on top of completing a 2 hour milk run every night, playing rugby, touch rugby and all the rest!! As you guessed I did not put on a lot of muscle. It wasn’t until I cut back on my training that I began to see progress.

However, in saying that it still took years of over training before I realised I had not achieved much for all the hard work I had put in! So where do you find reliable, good advice for the average natural trainer. Most muscle magazines still often promote lengthy sessions completed by pro-bodybuilders (which can work for a few natural freaks), but there are a lot of good training ideas out there as long as you consider several things.

I believe natural trainers need to listen to their bodies more than their chemically enhanced peers. They also need to be more scientific when developing productive training routines. If x amount of training has you still feeling sore or weaker the next time you train there is a good chance you’re overtraining (especially if you’re eating right, sleeping enough and have a handle on your stress levels). Below is an example of how my training has evolved over the last 3 years based on work responsibilities, stress, progress in the gym, feedback and results in competitions.

I have all my training logs back to 2004. This has allowed me to monitor progress, evaluate results and make adjustments where necessary.

In 2006 I used straight sets with my normal workouts lasting 1 hour 3 to 4 times per week.

Here was a typical workout:

Shoulders & Arms

Db Press 3 x 6-10
Db shrugs 3 x 6-10
Db side row 3x 6-10
Db side raise 3 x 10-15                       Total sets: 27
Db bent raise 3x 10-15
Db Curls 3 x 6-10
Dips 3 x 6-10
Hammer curls 3 x 6-10
Pushdowns 3 x 6-10

In 2007 I began to incorporate DC training/ ROB training (rest pause training) as my progress had stagnated and I wanted to increase intensity and reduce training time. I also added x-rep training (especially DXO- 1 and a ½ reps). Workouts were down to 40-45 minutes.

Shoulders & Arms

Db press DXO 3 sets: goal rep range 11-15(total reps for 3 sets).
Cable 1 arm side row: 3 sets
Reverse bent rows: 3 sets
Shrugs 3 sets
Dips 3 sets
Overhead Tri Ext DXO 3 sets                             Total sets: 24
DB incline curl 3 sets
Db concentration curl DXO 3 sets

I noticed I began to recover better and feel fully fit for each session. However after several months and as the weights I used began to climb, my body began to exhibit the signs of over training. I decided to cut back on volume further. I also felt my front deltoids were overpowering so I decided to omit shoulder pressing and focus on side and rear deltoids. I still used DC training, DXO and also started incorporating (P.O.F*) while adding x-reps* on the last set of selected exercises. Training time was around 30 minutes.

2008

Shoulders & Arms

DB side row 3 sets
Leaning Db raise 3 sets
Db bent row 3 sets
Reverse curl 3 sets                                   Total sets: 21
Concentration curl 3 sets
Dips 3 sets
DB tri ext 3 sets

This served me well for most of 2008. I was extremely busy at work so it was good for me to hit my muscles hard without taxing my nervous system too much. I also wanted to hit my deltoids from more angles to activate as many muscle fibres as possible (you can never be wide enough!) while still having enough in the tank to recover properly. I also wanted my arms to look thicker.

This year I am still focusing on width. I also wanted to see if training within a shorter time frame would be even easier on my nervous system. Again it has been great to trust my own instincts as I have never slept better, weights feel lighter and every workout is full of intensity. I have also added static holds to the mix.

2009

Shoulders & Arms

Db omni side row (mid range) 2 sets
Leaning Db raise (contracted) 2 sets with x-reps
Db bent row (mid range) 2 sets                                    Total sets: 16 sets
Db incline raise (stretch) 2 sets with x-reps
Dip (superset 1) 2 sets with static hold* (contracted)
Leaning alt DB curl (superset 1) 2 sets with XTD* set & x-reps
Db tri ext (superset 2) 2 sets
Concentration curl (superset 2) 2 sets with XTD set

*XTD= when curling I use a supinated grip, when I can no longer perform any more reps I rotate internally to a semi-supinated grip to further extend the set.

STATIC HOLD= after completing a normal set I hold weight in a static hold either in the contracted, mid range or stretch position (this depends on exercise).

I am currently alternating 2 shoulder & arm workouts so that I fully develop both my deltoids and arms. The workout takes about 20-22 minutes to complete. The great thing is my entire training for the week is now around 1 hour and 15 minutes!! I am also leaner at a heavier weight than last year as the way I train means I do not rest between sets. NO CARDIO which is awesome. I know I’ll never be the biggest bodybuilder but it is great to see progress!!

My exercise selection is based on *Positions of Flexion for each body part while also choosing exercises that I feel in the muscle bellies, not my joints.

So to sum up- there is a lot of good information out there- you just have to experiment, listen to your body and keep records so that you have something to base your training adjustments on. I realise the way I train would not suit everyone but it works for me as a natural athlete and that’s what counts.

For natural bodybuilders it is tough to continually make gains, especially after many years of training. However, it can be easy to get into new styles of training and forget what got you that initial muscle in the first place. Progressive overload with compound exercises for lower reps (5-7) gave me my best gains in strength and muscle during my twenties. After the North Island Champs in Masterton I decided it was time to add this back into my training regime as well as using my favourite techniques like rest-pause, POF, x-reps and volume.

I remember reading an excellent article by biologic labs in Australia (about 4 years ago) where they provided a formula for the relationship between strength and muscle. If you wanted to gain 10 kilograms of muscle you had to:

Increase your 1 rep max Bench by 30kg
Increase your 1 rep max Squat by 40kg
Increase your 1 rep max Dead-lift by 45kg

The article did mention that there are other variables which could affect the accuracy of these figures; however, my first attempt at it four years ago saw definite progress!!

Here is what I aimed for after Masterton- a gain of 2.5 kg. My goals were:

Increase my Incline Bench by 7.5kg
Increase my Squat by 10kg
Increase my Dead-lift by 11.25kg

This was a tough goal (realising I was already in contest condition with only 3 months to go before nationals). I weighed 65.2 kilograms (although I was not as lean as last year). Even so I was determined to give it a go!

Here has been a typical weeks training:

Shoulders & Arms

Exercise Technique Sets Reps

Db Omni Side RowRP/S* 5 2-10
Db raise Vol* 5 10
Db bent raise Vol* 5 10
Dip S* 3 5
DB Curl RP* 2 5-10
DB tri ext SS1* 3 5-15
Reverse Cable
Curl SS1* 3 5-10

Hams, Calves and F-arms

Leg curl Vol 8 8
Romanian Dead-lift S* 3 5
Hack calf raise S* 3 4-8
Calf raise RP* 3 6-15
Lunge (walking) Vol* 1 50+

Chest & Back

BB Incline Press S* 2 5
DB Row RP* 3 4-10
DB Omni Bench RP 3 4-10
Dead-lift S 2 5
Db flye Vol 5 8-10
Chin up Vol 5 8-10

Quads & Calves

Leg press RP 2 10-20
Squat/ Front Squat S 2 5
Leg ext Vol 8 10
Seated calf raise RP 3 10-15
Leg press calf raise Vol 8 10

RP= rest-pause.
S= strength focus.
Vol= volume.

**I still incorporate POF, x reps, XTD, DXO and other intensity techniques. Workouts take around 30 minutes (for this to happen I need to have minimal to no rest between exercises, apart from exercises with a strength focus). I often change the exercises I perform volume or rest pause with, however, strength exercises remain the same.

Regardless of whether I gain 2.5 kilograms or not, I have already noticed I am stronger in all exercises and leaner at the same weight. So if you have reached a plateau and want to put on more muscle, implement some strength training, set some goals and go for it!

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