Category: 2009

Are your delts needing something extra to get them growing? Do you want to look more impressive and wider from the front?  Below are some ideas I have implemented into my delt (shoulder) routine to accentuate the ‘x frame’ ideal of a classic physique.

Assess your current deltoid development.

Look at yourself from the front; side and back (get someone to photograph your back).  What deltoid appears to be the dominant deltoid?  Is it the front (anterior), side (medial) or rear (posterior)?  If your front delts dominate (which is usually the case for most people) you will need to focus on the side and rear delts to balance out your shoulder development.   For some people you may just need to get more overall mass on all 3 heads- either way assess where you are at and then put a plan in to place to improve your proportions and size.

Find exercises that you feel strong in and can feel properly when training.

Once you have ascertained which deltoid/s to prioritise you will need to experiment until you find exercises that you feel strong in and can feel properly while training.  For me it is exercises like DB omni-side rows (with torso bent forward at different angles to hit different delt fibres), DB bent rows, leaning side raises, lying omni-side raise and high elbow cable rows.

Side delt dilemma.

 If you are like me I struggled to get the width I wanted from the normal shoulder exercises that are effective for others like shoulder pressing and lateral raises.  I experimented with side rows with success; it allowed me to use more weight, have better muscle synergy (like a compound exercise) and I got far better pumps in the side delts.  I also perform them at different angles to hit the side and rear aspects of my delts.  I found that leaning side raises were effective because they removed the weaker supraspinatus (rotator cuff muscle that initiates abduction of the shoulder joint) out of the movement and allowed me to use more weight to hit the side delt hard. (I also lean slightly forward on this exercise so the side delts are better isolated).  I also incorporated a stretch position side delt exercise as some research has indicated that stretch position exercises have the potential to amp up muscle growth.  The lying side raise fits the bill for this and has definitely helped my side delts grow!

Use different techniques to hit the deltoids hard.

Intensity techniques like x-reps, DXO, drop sets, supersets and rest-pause training work nicely for the delts.  Also P.O.F training allows you to hit the delts hard.  Here is an example of how it may look.

1. (Mid range) DB side row (rest-pause) for 3 sets rep range 11-20.
2. (Contracted) Leaning side raise for 2 sets (drop set) rep range 11-20.
3. (Stretch) Lying omni-side raise for 2 sets (x-reps & superset) same rep range.

Aim to increase the weights and repetitions you use on a regular basis.

 The basic principles of overload and progression must be applied to all your training if you want to improve.  Also if your goal is to increase muscle mass you must train in a rep range that allows this to happen.  Again this involves experimentation, but anywhere between 6 and12 reps per set suits most people.  For example; if you can perform 80 kgs for 11 reps in the Barbell military press and your selected rep range was 10, you should add a small amount of weight next time.  (Just imagine if you added 1 kg a week for 10 weeks- that’s a 10 kg increase in less than 3 months!)  (Smaller increments are better for continuous gains compared to trying to add larger amounts like 5-10kg).  To keep track of this you will need to keep a training log!

Other factors that can help delt growth.

When aiming to put on more mass you must make sure you are recovering properly. Here are some tips to help recovery and growth:

• Make sure your programme allows your delts to recover properly before the next workout. (This will depend on genetics, diet, supplementation, sleep, training intensity and volume of work).
• Make sure you consistently get 7-9 hours of sleep per night.
• Aim to have at least 2-3 grams of protein per kg of lean muscle mass. This will require getting protein from both food and whey concentrate, isolate & casein protein supplements.  If you weigh 80kg at 10% body fat you have a lean body mass of 72 kg.  This will equate to 144-216 grams of protein spread out over 6-7 meals.  (Around 25-36 grams per meal).  You could have more or less protein depending on your ratio of protein, carbs and fat. (This ratio can be quite different for some individuals:  if you are sensitive to carbohydrates a higher protein intake may be required).
• Make sure you eat a well balanced diet that includes vegetables, nuts and fruits to provide all the necessary nutrients and fibre.
• Drink enough water (dehydration can have a huge impact on your mental drive and physical performance!)
• Use a pre-workout supplement to increase focus, energy and nutrient circulation. Be careful if you are caffeine sensitive as they can keep you awake.  (Some pre-workouts don’t have caffeine in them).
• Use BCAA’s before, during and after training.
• Use creatine and glutamine before and after training.
• Use whey isolate after training (Isolate is digested quicker than whey and casein).

If you have had difficulty getting your delts to grow and look wider then try these ideas.  They should help you fix your delt dilemma!

One of the areas that I have never seen anyone be too big in is the hamstrings.  Hamstrings are great muscle to focus on because:

• They will make your glutes appear smaller and help in creating that classic bodybuilding look.
• They will enhance your strength in exercises like the squat and leg press.
• There is less chance of injury because there is a better strength balance between the quads and hams.

However, hamstrings are often the poor cousins to the quadriceps because they are usually trained after the quads.  Splitting them up and giving them the main focus is the best way to bring up weak/small hamstrings.  I typically train hamstrings with calves and forearms.  My current workout looks like this:

Exercise                   Weight            Sets    Rep total        Techniques used

Hypers* (hip ext)      5-10kg             2          20                    rest pause

Leg curls**                20-40kg           2          20                    x’s, hold

Stiff deadlift***          90kg                2          20                    rest pause

Seated calf raise       70kg                2          30                    rest pause

Leg press raise         170kg              2          20                    x’s, static hold

BB forearm curl        40kg                2          20                    rest pause

Hypers*:  This is my mid range exercise.  It is basically a back extension with your knees bent with the emphasis on lifting up with your hamstrings. It works the other main function of the hamstring and that is to extend the leg at the hip.

 Leg curls**:  This is my contracted exercise and my goal is to get as many full reps (I try to think of the hamstrings as a leg bicep that I squeeze in the contracted position like a bicep curl) once I can do no more I like to extend the set with x-reps.  On my second set I try to complete as many full reps as possible, then I double the weight and complete a static hold in the stretch position for around 10-30s.  This works the other main function of the hamstrings which is flexing the knee joint.

Semi-Stiff legged dead-lift***: My stretch position exercise.  I like to use 10 kg plates for this to a greater range of motion.  I focus on keeping the weight close to my legs.  I also try to keep a very slight bend in the knees and drive my heels into the ground on the way up.

Other ideas:

 (Another mid range exercise that I incorporate every so often for variety is the Leg press with my feet high on the foot plate.) I always get muscle soreness from this- it does hit the glutes though.

• I sometimes use dumbbells or a cable (leg pull through) for stiff legged dead-lifts.
• I prefer to do stiff legged dead-lifts in bare feet (allows me to drive with my heels easier).
• I sometimes use tri-sets, different rep ranges, or complete exercises in a different order.
• DXO’s work well with leg curls.

The workout takes around 20 minutes and never fails to hammer my hamstrings –If your hamstrings workout has been going nowhere lately, give this a go, hopefully it hammers yours too!

Calves are one muscle group where genetics plays a large part in your ability to build them.  If you have small joints and your gastrocnemius and soleus are small and high up on your lower leg (short muscle bellies) there is a good chance you will never have huge calves.  However, you can always improve on what you have (Believe that and you are half way there!).  Here are a few ideas you can employ to start them growing!

Choose exercises that load (and that you feel) the muscle as much as possible. 

The most productive exercises I found for me are:

• Reverse hack raise (perform standing calf raise in a hack squat machine facing the pads)
• Leg press calf raise
• Leg press kicks (like a leg press calf raise with a knee bend at the start to get heavier weights up but then you have a controlled descent like a leg press calf raise).
• Donkey calf raise.
• DB Calf raise
• Standing Barbell Calf raise (Use a freestanding calf block inside a power rack and let the barbell track on the inside of the back 2 pillars.)

Utilise different rep ranges/ and rep speeds

 Charles Poliquin, a leading athlete and strength trainer suggests using different time parameters for the gastrocnemius 20-40 sec and soleus 40sec+.  He bases this on the different proportion of fast to slow twitch fibres in each muscle group. (There are proportionately more fast twitch fibres in the gastrocs than the soleus).  For me this equates to (6-12 reps per set) and (10-20 reps per set) depending on the other intensity techniques and rep speed I am using.

Changing the rep range and speed on a regular basis is beneficial to keep the body guessing so adaptation can continue to occur.

Make sets more intense by using x reps, static holds, supersets, tri sets, rest pause.

For instance, on leg press calf raises my first set is 6-10 reps with 6-10 x-reps. 10-20 seconds later I perform my second set with straight reps.  (10-20sec), the third set is either a static hold for 20-30sec with 20-30% more weight or as many reps as possible with original weight and a static hold to finish (usually in the stretch position).    Sometimes I don’t want use rest pause training so I will use the same techniques but instead of a rest I will perform a superset or tri-set with other exercises with no rest in between.

Use one leg at a time.

 For a change it is good to perform unilateral training to:

• Even out any strength differences between the two lower legs.
• Allow you to have a better mind muscle connection.
• Provide different stress to the muscles so they have a reason to adapt.

Pause in the bottom position.

 I always use this on leg press calf raises as it prevents me from cheating and lets me focus completely on the gastrocnemius.  I usually hold the bottom position for 2-5 seconds or as long as it takes me to inhale and exhale before performing the concentric movement.

Train calves twice a week.

 I perform 2 workouts, one with a gastrocnemius focus; the other on the soleus.  If I train less than that my calves appear to get smaller!

Use partial reps in your training

 For most people I would suggest performing a full range of movement.  However, I have found that full range reps aggravate my ankle joints even when I use a light weight and a slow rep cadence (this could be due to: sprains and strains from rugby, high muscle bellies and very small ankle joints).  I usually feel the muscle better when I perform partial reps for most of my calf exercises.

Use sprints

 Sprint training activates the calves extremely well and is more of a compound exercise, as the bigger leg muscles are involved.  You can increase intensity by using a sled, climbing a set of stairs or a hill, or wearing a weighted vest.  Just be careful to warm up properly as this activity is not as controlled as performing weights.

Train in bare feet

 I find training calves in bare feet allows me to feel the calf muscles a lot better in a number of exercises.  I like to grip with my toes on the edge of the leg press platform or calf raise block for a stronger calf contraction.  (Just be careful you don’t drop anything on your feet!)

Train your tibialis anterior.

 To have full development of the lower leg you will need to train your tibialis anterior (muscle on the front of the lower leg); this is especially important if you have trouble building mass in the lower leg.  You can perform dorsiflexion by performing shin pulls, where you sit in front of a low cable with straight legs, use a strap attachment around your feet (starting with toes pointed towards the cable machine) then pull your toes back using only your tibialis anterior (the main muscle causing dorsiflexion).

 Stretch calves thoroughly after training.

 There are so many benefits of stretching that it has to be an integral part of your calf workout.  Once you have pumped the calves up through resistance training, stretch them thoroughly to help muscle growth and recovery.

If you have had trouble getting your calves to grow in the past, give these ideas a try, I think you will be pleasantly surprised with the results!

 

In the past I have struggled to keep in shape year round.  In 7^th form at high school my weight ballooned to 95 kilos!! (This off-season I got up to 69 kilos) People who know me now can not imagine me being that heavy- however, I know if I don’t adhere to a number of dietary principles I could easily go back to that weight.  Here are the principles that have allowed me to stay in shape, add muscle and feel healthy and energetic as well.

 Eat 3-6 meals throughout the day.

 For most people eating regularly every 3-5 hours keeps energy levels constant.  Meals should have protein, carbohydrates and fats (These will be at different ratios based on; body type, body fat levels, metabolism, carbohydrate sensitivity, time of day, before and after workout and amount of exercise performed).  However, there is no exact formula for everyone- I know of people who get lean on only 3 meals a day, so you will need to do a bit of  experimentation on yourself!

 Eat 1- 2 grams of protein per kilo of lean muscle mass.

 I weigh 67-68kg @ 10% which equates to just over 60 kilos of lean mass.  I aim for 120+ grams a day.  If I don’t do this I get hungry! I don’t recover as well, I get weaker and my muscles look flat. My primary source of protein is whey protein concentrate (I prefer it to isolate, casein, egg or milk proteins) I only eat meat once a day. If you feel like you are not digesting protein adequately you can take a digestive enzyme supplement.  My favourite protein powder at the moment is Zealea whey.

 Drink 2-3 litres of water daily.

Water is important for so many functions in the body.  Performance mentally and physically can be affected dramatically when you are dehydrated.  Leading up to a competition my water intake can be more around 3-5 litres.  Also, for people following a body fat loss plan thirst can often be misconstrued as hunger so drink up!

Eat lots of vegetables

 Apart from the vitamins and minerals, the high fibre and low calorie content in most vegetables is great for keeping you full, satisfied, regular and lean!  I have at least 10-12 servings of vegetables everyday and aim for 30+ grams of fibre per day.

Supplement with fish oil

 As soon as I implemented fish oil in my diet I noticed a loss in body fat immediately.  Fish oil is good for reducing inflammation in the body, increases fat burning and reduces fat storage.

 Detoxify your body

 A lot of people think our bodies are capable of detoxing without any help.  I think in an age where pollution, pesticides, processed foods, food additives and a more stressful way of life is the norm we need to help our body do the job.  Our bodies not only store fat from excess calories, we can also store it so that there is a safer place to put all the toxins our body is unable to get rid of.  So have half the juice of lemon in warm water first thing in the morning, consider fasting after big social events, avoid processed foods, eat plenty of fruit and vegetables and get good sources of protein and fat so your body can do its job properly.

Consider processed, junk food and takeaways as not even being food.

 Dietary choices are influenced by so many things; by nutritional experts, media, family, peers and personal likes and dislikes.  You have to realise there is no physiological reason to have that kind of food (is a lot of it really food anymore?), and in fact if you’ve eaten clean for any length of time eating processed crap makes you feel terrible!  I personally don’t even classify it as food.  I’m not saying that you should avoid junk food at all costs, because there are times when you just feel like having it, just realise it is what it is and that it will not lead to you being healthier or help you stay in shape.

 Eat slowly

 If we slow down and chew our food properly we will store less of it as body fat.  We will utilise the enzymes in our mouth better (beginning of carbohydrate digestion), also protein foods will be broken down into smaller pieces (increased surface area) to make protein digestion in the stomach easier.  The other important thing is that after 20 minutes of eating your body lets you know you are full.  If you gulp your food down you could be eating far more calories than you need to feel satisfied.

 Relax and be positive when you are eating

 Imagine rushing around eating on the run. Blood will be heading towards the extremities rather than the stomach for proper digestion, making the food you eat a toxic mess.  Also, food choices may be compromised.  You must sit down and relax.  Be positive and thankful for what you are eating- your body functions better when you are feeling good about things.  Also, If you think the food you are about to eat is going to make you have more muscle, get leaner, be healthier and feel good aren’t you going to enjoy it more compared to someone who knows that what they are putting in their bodies has no nutritional value and will make them fatter!

Plan and have meals ready for the day

 I know exactly what I am going to eat and when everyday.  If you have no plan then you will always have more chance of slipping up on your goal to stay in shape.  I organise my meals the night before (I enjoy what I eat too) while cooking tea.

Take supplements to enhance your diet.

 If your goal is to stay in shape while maintaining or adding muscle your body needs to be functioning as optimally as possible.  Supplements like whey protein, multi-vitamins, minerals and fish oil I feel would be the bare minimum to help with this goal.  If you can afford more and are looking to add mass while staying lean I would suggest: creatine, glutamine, digestive enzymes, a detox formula and a Nitric Oxide product.  Fat burners can also be effective for some people (especially if you are not sensitive to caffeine) and are especially useful leading up to competitions.  There are lots of other supplements out there and what works for one person may not work for you. Not all of them will give the results they promise, just be scientific with adding them into your diet.  If you add one at a time while being constant with everything else you will see (or not see) the benefits it has for you.

These principles have helped me to stay in shape year round, hopefully they help you too.

Last year when I was looking at pictures of my last contest I observed that my legs were definitely not up to par compared to my upper body.  I needed to improve mass around the knee and have more separation.  I also needed to have more mass in my calves and more separation in my hamstrings and glutes (I will discuss that at another time).  First thing I did was to split my legs into two workouts:  Quads and Calves / Hamstrings and Calves.  Coupled with principles of training like; positions of flexion, static holds, x-reps and rest pause (RP*) I felt confident I could improve in these areas.  This is what my Quad & gastrocnemius workouts have looked like this year.  I alternate these 2 workouts.

Quads & Calves A                 RR*=   rep range goal for both sets.              

RP*                 Squats                         2 sets              RR*=11-20

Hold               Leg Press                   2 sets              RR = 11-20

Front Squat                                        2 sets               RR = 11-20

X’s, hold          Leg ext                      2 sets               RR = 11-20

Hold                 Leg press kicks     2 sets               RR = 11-20

X’s, hold          Hack raise                2 sets              RR = 11-20

Quads & Calves B                                       

Hold                 Leg Press                    2 sets               RR = 11-20

RP*                 Squats                         2 sets:             RR = 11-20

X’s, hold          Leg ext                        2 sets               RR = 11-20

RP                   Sissy squat                 2 sets               RR = 11-20

SS 1 X’s, hold Leg press raise           2 sets               RR = 11-20

SS 1                Standing c-raise          2 sets              RR = 20-30

For years I have done squats and leg presses as my 2 main quad exercises.  However, training hard and lifting maximum weights on these lifts does not necessarily translate to proportioned quads for bodybuilding.  My best squat to parallel without a belt has been 160kg for 6-8 reps, (I weighed around 73-75kg at the time) but with most of the muscle growth occurring around my glutes and upper thigh with very little around the lower quads. I then began using a belt to help keep my torso more upright, with the goal of placing more torque or emphasis at the knee as opposed to the hip. It allowed me to use more weight but I still felt it in the same place and still no luck with extra mass above the knee.

How could I increase torque around the knee then? There are several things to consider: Firstly, I have a small waist; 28 inches in the off-season.  According to a number of experts this can be a disadvantage when lifting heavy weights as it is harder to maintain proper biomechanics in the lift.  I decided that continually lifting more weight would not be the sole goal- feeling the exercise in the right place would be.

Secondly, I have a long torso in relation to my leg length with a proportionately long femur bone to my tibia and fibula in the lower leg.  This meant that even with best intentions my hips are in the driving seat.  I tried hack squats as they emphasise vastus medialis, but no matter where I placed my feet or moved the foot plate they never felt right.  I looked at squats again and decided to put a small wedge/ plate (about ½ inch) under each heel.  (I have refrained from doing this in the past because of all the negative information out there in terms of doing this.) Guess what- I felt all the stress on my lower quads!!  Not on my joints like I expected.  Just be careful as it can cause injury if you have knee issues, use too much weight or use poor technique.

Thirdly, I now perform leg press with a narrower foot stance and higher on the platform which for me hits my vastus medialis hard (as well as my hamstrings).  If I go any lower on the platform I just feel it in my knees.  Adding a static hold on my last set near the contracted position provides a wicked burn and pump in my vastus medialis also.

I have also added front squats to the mix and again the emphasis on creating more torque around the knee in relation to the hip has helped my leg development.  If you find conventional front squats hard you can buy a front squat harness from getstrength.com (a NZ company!).

Leg extensions are always performed last if at all when my knees are thoroughly warmed up and my range of motion is only between full extension and slightly above 90 degrees at the bottom of the movement.  I find rest pause, drop sets, x-reps and static holds effective techniques with this exercise.

As a result of these changes my quads have definitely improved this year.  I advise all of you who have struggled to put mass on your quads to analyse your structure, experiment with exercise selection and techniques to find out what works best for you.  Also, research quad training from a wide range of sources, err on the side of caution, warm up properly, use correct technique and make sure you feel it in the quadriceps not the knee or hip joints.  There should be no excuses now- go and make those quads grow!!