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Finding what works for you! 2011

What are the best exercises for increasing muscle growth and strength for each body part?  Over the years I have tried a wide range of exercises to try and answer that very question.  What I have found is that sometimes you have to think outside the box and not follow what everyone else is doing to find what works for you. Also it is sometimes the “hard exercises” that people often avoid which can make all the difference.  Below is a list of exercises which have done the job for me!

Calves

Partial rep calf raises:  I do not try and get a stretch in this exercise- As soon as I stopped trying to get a full range of motion in this exercise I felt the muscles work better, my calves began to grow and there were no more ankle injuries!

Leg press calf raises: I actually find donkey calf raises to be the best, however, finding a suitable machine or a few people willing to sit on your back so you can do this exercise can be as rare as hens’ teeth.  A good substitute is the leg press calf raise; just make sure your torso is 90 degrees to your legs so you get the same benefits as the donkey calf raise.

Partial rep seated calf raises: Again same rationale as for calf raises.  I make sure my rep goals are higher due to the higher proportion of slow twitch fibres in the soleus compared to the gastrocs.

Sprints: I find this 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, parachute or running on an incline.  Just be careful to warm up properly as this activity is not as controlled as performing weights.

I have to say for most people I would suggest performing a full range of motion in these exercises, however, if you have high muscle bellies, small ankle joints and your calves haven’t grown using a full range of motion for a while then give this a try.  I also find training calves in bare feet allows me to feel the calf muscles a lot better too.  I like to grip with my toes on the edge of the leg press platform or calf raise block for a stronger calf contraction.

Quads

Barbell Hack Squats: This is my favourite quad exercise which never fails to give me a good pump and burn in my quads.  This is basically a deadlift with the bar behind your legs.  It can be awkward to start with, but once you get the hang of it you can use a reasonable amount of weight to increase your quad strength and size.

Barbell Squats:  This is a great exercise! It is hard to leave it out when you consider the anabolic effect of this exercise on the whole body. However I think a range of different squat versions and depths are beneficial as long as you don’t neglect going to at least parallel most of the time.  I also like BB/Smith machine Front squats, Feet forward smith machine squats and Squat pulses (BB Squats where I pulse from just below parallel to just above parallel).  I have also found the trap bar deadlift to be good change once and a while for squats as it places less stress on the lower back but still allows you to really hammer your quads.

Walking lunges: I like to do this at the end of the workout to really pump the quads up.  I lunge until failure so reps are high (50+).

Again I prefer to perform all quad exercises in bare feet or shoes with very thin soles.  I always have a better mind muscle connection when I do this.  I also make an effort to slow down the negative (eccentric) or lowering of the weight to increase intensity and avoid injury.  I have to say that squats may not be everyone’s cup of tea however the trap bar deadlift is a great alternative for people who have lower back issues, long torsos or are really tall.

Hamstrings

Leg curls: My rep goals are around 6-8 for this exercise due to the higher proportion of high twitch muscle fibres in the hamstrings.  I always use a combination of static contractions, x-reps and rest pause to increase intensity too.

Slightly bent knee deadlifts: I make sure my knees are slightly bent throughout the movement and my back maintains lordosis (stays slightly arched or flat).  You should aim to lift 75% of the weight you can squat for 8-10 reps.

Good mornings: Same kind of movement as slightly bent knee deadlifts except the barbell is on your traps like a squat.  (I usually only allow my torso to go to parallel at the bottom of the movement)  You can’t use much weight but the soreness the next day tells you it does the business.  Bill Starr, a strength coach and writer for Ironman magazine suggests you should aim to lift 50% of the weight you can squat for 8-10 reps.  Believe me that is a tough goal!

Back extension:  I have done this with straight or bent legs with success.  I get best results when I utilise negative accentuated reps; 1 second on the way up (positive or concentric movement) and at least 5-6 seconds on the way down (negative or eccentric movement).

I have never seen anyone with too much muscle in their hamstrings.  Hamstring exercises are often neglected as they are not the most visible and are often completed after the more preferred quad exercises.  However, to prevent injury and have a point of difference compared to everyone else make sure you work your hamstrings hard!

Hopefully some of these ideas have sparked a few thoughts of your own on how to increase your muscle and strength in the weight room.  Next time I will look at the upper body!

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Water works! 2011

Water is often overlooked as one of the most important nutrients for improving our health and our physiques.  Our bodies can contain anywhere from 55%-75% water depending on the individual and most experts suggest an intake of around 2 litres a day for proper body function (this can vary depending on activity levels, temperature, diet, size, body fat levels etc…..  I personally aim for around 2-4 litres off season and around 3-5 litres pre-contest.

Before I share some of the benefits of water I would just like to add that other liquids you may ingest like coffee, tea and sugar free sodas are not to be included towards your daily water consumption.  Coffee for example can have a diuretic effect on the body and you will need to drink extra water to compensate for this.

Here are some of the many benefits of drinking water!

  • Your brain is around 90% water so making sure you are adequately hydrated will mean you will think better, feel more alert and concentrate for longer. This means you’ll have more energy to complete your workouts and be able to zero in better on the muscles you are specifically working.
  • It helps you to digest your food, vitamins and supplements better for improved muscle gains.
  • It helps you remove toxins from the body better which has the awesome side effect of allowing you to lose body fat easier.
  • It can relieve headaches.
  • It can prevent cramping.
  • It can help you go to the bathroom better (especially if your fibre intake is adequate).
  • It can make your skin healthier and look younger.
  • It can help your immune system function properly.
  • It can reduce hunger pangs during pre-contest dieting (often people can mistake thirst for hunger).
  • It can improve your mood instantly.
  • It can help to lubricate your joints (this becomes more important as you get older!)
  • It can reduce fluid retention.

I can remember reading an article one time that stated if your body is dehydrated by just 2% it can reduce you performance mentally and physically by 20%!  I totally agree!  When you consider this and all the other benefits water provides why would you skimp on something that you can drink for free?  Drink up!!

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Glutamine is great! 2011

Glutamine is a great cost effective supplement that has been around for a long time.  I have used glutamine for the last 8 years and personally rate it up there with creatine, whey protein and nitric oxide supplements.

So what is glutamine?

Glutamine is the most plentiful free amino acid in the muscles.  It is used in a large number of processes within the body for healthy functioning. More importantly for us keen bodybuilders and athletes it helps to maintain and build muscle!

Why supplement with glutamine?

Glutamine is in food such as, raw parsley, raw spinach, soybeans, beans, poultry, fish and dairy products.  However some experts suggest that during the process of cooking these foods, glutamine can easily be destroyed.   This means that for hard training athletes getting enough glutamine may be difficult to achieve through food alone.

There is also valid research in regards to the effectiveness of glutamine.  Doctors have used glutamine as an effective tool to prevent muscle wastage during prolonged bed rest and stressful surgeries.   When we put the body under stress during workouts a high level of glutamine is used.  Having a plentiful supply of free glutamine (through supplementation) will not only make sure you maintain muscle mass; it will place the body in a far better position to grow.  For athletes serious about maintaining and building muscle mass during contest dieting, glutamine supplementation is a good way to insure all your hard work does not go to waste.

What are the benefits of supplementing with glutamine?

Here is a list of benefits of glutamine supplementation:

  • Helps with optimal functioning of the brain.
  • Maintains the balance of amino acids in the body during times of severe stress.
  • Helps the immune system to fight against colds and infections.
  • Helps maintain a healthy digestive tract.
  • Improves mood and memory.
  • Can decrease sugar cravings during dieting.
  • Can reduce the desire for alcohol and has been used in the treatment of recovering alcoholics.
  • Can help in the treatment of physical and mental health problems.
  • Can encourage the body to burn fat while sparing muscle.
  • Can increase growth hormone levels.
  • Can have a “volumizing” effect on muscles like creatine.
  • Glycogen and glutamine levels in the body are replenished faster after exercise.
  • Increases muscle, strength, stamina, and recovery.
  • Can lessen the chance of over training.

How to supplement with glutamine?

The general consensus on supplementation with glutamine is 2 daily doses of 5 grams taken straight after training and just before bed.  After training the levels of glutamine can drop by as much as 30-50% so it is an extremely important time for supplementation.  Taking glutamine before bed is useful too as it will slow or prevent any muscle break down during sleep and increase the production of growth hormone naturally.

I personally have 5 grams before training, 5-10 grams after training and 5 grams at night before bed in the off season.  As contests get closer I will increase the size of the dose pre-workout and post-workout to 10-20 grams based on my energy, stress and body fat levels.  When I use 20 grams of glutamine before training it never fails to get me motivated and in the zone.

Are there any side effects?

The only side effects I have had from glutamine are positive ones!  However the literature does say that in some rare cases people may suffer from bloating, constipation and have trouble sleeping from night time supplementation.  As always if you have any concerns you should talk to a health care professional before you begin supplementation.

Glutamine has so many benefits it would be crazy not to consider it as part of your supplementation plan for maintaining and building muscle.  But don’t take my word for it- go and try it for yourself and see how great this supplement really is!

 

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Back Attack! 2011

Building a bigger back is so important in bodybuilding competitions these days.  It is why bodybuilders like Dorian Yates, Lee Haney and Ronnie Coleman were so dominate during their hey days on the Olympia stage-they were great everywhere, but when they turned around to the back (as Ronnie would say) it was lights out, game over baby!

As I have said before, a well-developed back will give you a thicker look from the side and back while the extra width will accentuate the x-frame look from both the front and back. My current back workout is based on increasing both back thickness and width.  Below is how I attack my back!

Back workout A (taken from training diary completed 31 March 2011:  Body weight= 71 kg)

  1. Deadlifts                 60 kg x 5, 100 kg x 5, 140 kg x 5, 170 kg x 5
  2. Weighted Chin ups 16 kg for 10, 6, 4 (rest pause)* + bodyweight for 4 reps (NA)**
  3. Inverted rows Bodyweight for 10, 10, 9, 8  (4×10)***

In the past I have done partial deadlifts, however, deadlifting from the floor has thickened my back up a lot faster. Pulling my lats out during the concentric part of the deadlift allows me to get a far better pump in my lats too.

Chins have always been a mainstay in my workouts. At present I perform them with either a wide or palms facing narrow grip.

Inverted rows have become a favourite exercise as it hits my upper back muscles better than any other exercise I have tried over the years. (I set the smith machine up so my body is on a small incline with my feet either on the ground or on top of a bench. I then try and pull up so my chest hits the bar). You can increase the weight by wearing a weighted vest or putting a plate on your lower chest.

* (Rest pause) is using the same weight for all sets with 20-30 seconds rest in between each set.  When I reach 20 reps in total I add weight the next workout.

** (NA) or negative accentuated training is taking 1 second to complete the concentric part of the movement and 6 seconds to complete the eccentric (negative) part of the movement.  When I can complete 7 reps (which is 49 seconds of continuous tension) I add weight.

*** (4 x10) is picking a weight I can get 15-20 reps normally and complete 4 sets of 10 reps with 30 seconds rest in between each set.  When all 4 sets are 10 reps I add weight.

Back workout B (7 April: BW= 71.2kg)

  1. Machine Row (Hammer grip)   150 pd x 10, 195 pd x 10, 210 pd x 9, 225 pd 7
  2. Machine Row (Wide grip)          150 pd x 10, 165 pd x 9, 180 pd 6
  3. Chins (bodyweight)    25 (PB!), 9, 6, 4 (rest pause)

This workout allows me to hit my back muscles hard without stressing my nervous system too much.  I can easily over train with deadlifts if I try and perform them every back workout.  I will sometimes alternate Dumbbell rows for the Hammer grip machine row and Barbell rows for Wide grip machine row when I think I need a change.

Back workout C (15th April:  BW= 71.6 kg)

  1.  Deadlift 60 kg x 10, 100 kg x 10, 140 kg x 15
  2. Inverted Row BW for 10, 10, 10, 10 (4 x10)
  3. Chins BW for 10, 10, 5, 4. (4 x 10)

This workout is pretty much the same as workout A, but I mix it up with different rep ranges so the body has to continuously adapt to the new stress.

Although these workouts are very simple they are effective in meeting my goals of more back thickness and width.  So if you have neglected your back muscles or haven’t seen any growth for a while, attack your back with some of these ideas. You never know the next time you compete and hit a back pose they may be saying lights out, game

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Using dumbbells; the smart way to train: Part 2 2011

I have already talked about the benefits of dumbbell training in my last blog.  This time I am going to give you some food for thought in terms of how and why you should perform certain dumbbell exercises to increase your muscle gains.

Take dumbbell curls for a good example.  For years I started dumbbell curls with palms facing the body (semi-supinated when arms are fully extended down by my sides) then I would curl the weight making sure I supinated as I reached the top of the movement.  Don’t get me wrong, this still produced results, (it hits the biceps and brachialis really well) however, when I began the movement with palms facing forward (supinated) and attempted to make sure my little finger (or inside of my hand) was higher than my thumb side at the top, that’s when I started to see a lot more progress.

This got me interested and I began considering how I performed other dumbbell exercises.  I scoured the internet, magazines and books for ideas and found a gem of an article by Larry Scott (The first Mr Olympia).  He suggested that wrist position played a big part in the effectiveness of certain dumbbell exercises.  For Dumbbell presses and Bench presses he suggests that the little finger side of the dumbbell should be slightly higher than the thumb side.  In effect it transfers more of the tension to the side deltoids (if you don’t allow your elbows to travel forward when you press) and pectorals instead of the triceps during both Dumbbell presses and Bench presses.

On lateral raises and bent over laterals he recommends at the top of the movement to have the little finger to be slightly higher than the thumb side.  I do not advocate an exaggerated “pouring the jug” movement at the top of side laterals as this can be quite stressful on the shoulder joint.  I find if I lean forward slightly and have my little finger slightly higher from the start I have no problems and all the tension goes on my side deltoids.

For triceps kickbacks he also suggests tilting the little finger side of the hand towards the wrist instead of holding it straight for a stronger muscle contraction.

I have found when performing a number of dumbbell exercises that placing my hand differently on the dumbbell grip (changing my hand placement from middle of the dumbbell grip closer to either the inner or outer dumbbell plates) can produce the same effect as wrist position and improve my mind muscle connection with the muscles I am working.

Another great article I found in regards to dumbbell training was by Paul Burke who provided a solution for bodybuilders who have struggled to develop their chest.  Often trainers who have long arms and narrow shoulders are at a disadvantage when doing barbell bench presses.  His idea was to perform a decline dumbbell bench press as it limits shoulder involvement and shortens the range of motion for leverage disadvantaged trainers.  I found this to be especially good for my students at school as some had trouble making a mind muscle connection when they trained their chests.  After a few weeks of declines they were able to feel their chest working and see some much wanted progress. It also helped them to “feel” and use other dumbbell chest exercises better too.

So I hope you consider several things next time you use dumbbells.  Firstly, consider your wrist position and hand placement during dumbbell exercises; a subtle change could make all the difference for muscle gains.  Secondly, consider your unique structure and muscles and find alternative exercises; if the barbell version of an exercise isn’t working for you, try a modified dumbbell version instead.