The Ultimate Hard Body Exercise

The Front Squat:

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises. In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution. If you don't believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You won't find long boring cardio in any of my programs!

Squats can be done with any free weighted objects such as barbells, dumbbells, kettlebells, sandbags, or even just body weight. Squats should only be done with free weights - NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results!

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury. I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I'll cover overhead squats in a future article. If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.

To perform front squats:

The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an "X" position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support. Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind - squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.


By Michael Geary

The Superset Advantage

Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises.

If you're into body building at all, you'll know the basics of what a Superset is. It's when you switch between different exercises with a little rest between them, instead of doing all your sets for one exercise before going to the next one on the list.

Now let's figure out a superset to build bigger muscles.

There are 2 kinds of muscle fibers. The smaller ones are "slow-twitch" fibers wich are mostly used for endurance. The bigger " fast-twitch " fibers are mostly used when strenght is required. But both of these can get bigger, so if you want the biggest muscles possible, you'll have to work both. Here's what you'll do:

- Do 10 reps of one exercise
- Do 20 reps of a different exercise for the same muscle without rest.
- Rest 1 min.
- Repeat 2-3 times.

Here's how one would go about using supersets to build strength and power. But you have to know some things first. Strenght and power, aren't the same thing. Strenght is the amount of weight you can move, at any speed. Power, is your ability to move an inanimate object. Or the speed at wich you can lift a certain amount of weight, if you will. Both are important, especially if you play sports. Here's how you train for strength/power.

- Do 5 reps of a heavy-duty strenght exercise
- Doe 10 reps of a power exercise ( something where you can move your body as fast as possible with a lighter weight. )

You can also use supersets for fat-loss purposes of course. Supersets help this even more than normal body building because it requires much more energy, spending all those extra calories. Here's the plan:

- Do 10 reps of one exercise for your lower body
- Without resting, do 10 reps of upper body exercise.
- Make sure both exercises target the largest muscle groups possible.
- Rest 60 secs.
- Repeat 4 times.

With supersets, you'll be in and out of the gym before you know it and more pumped up than ever.

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on what you have already done. What I mean by this is that mixing and matching great workouts just doesn't work very well. You do need to change your workouts frequently to keep your muscles growing, but if you don't plan properly, you could be wasting time.

When you plan your workouts properly, each workout builds on what you accomplished the workout before, so that you keep moving forward, instead of taking steps back each time you change workouts. A good example of this is how many Powerlifters have trained for decades. They begin a training cycle by using lighter weights for higher reps. The first week or two they might do 3 sets of 8 repetitions. The next couple of weeks might be 5 sets of 5 reps. Then they add weight and drop their reps each week until they are ready to test themselves for a single maximum repetition. This is usually done in a contest, with judges and strict rules. This works well if your goal is to lift as much as possible in one lift for one repetition.

In bodybuilding, the weight you use does not need to be as heavy. It is more important to use muscle tension and volume of training to stimulate the muscle to grow. A Bodybuilder might choose 4 different exercises for a muscle group and do 4 to 6 sets of 8 to 12 repetitions for each exercise. You won't build as much strength training like this, as you will training like a Powerlifter, but you should increase your muscle mass and improve your muscle shape and definition more.

A Triathlete has fantastic endurance, especially in their legs. They can swim, run and ride their bikes for hours on end, with great intensity! They do not have much muscle size, and most cannot lift much weight. They train so that they can move their bodies as fast and as far as possible, so great strength is not necessary, and size is counterproductive.

All of these sports have something in common. They train with a very specific goal in mind. To achieve the best possible results in these sports, they have to. This is even more obvious in the case of the Triathlete, than it is for Bodybuilding and Powerlifting. I believe that Bodybuilders and Powerlifters should cross train once in a while to break through their plateaus.

I have competed in Bodybuilding, Powerlifting, Strongman, and Highland Games, not to mention several mainstream sports. I trained differently for each of them, except for the Highland Games, which I just did for fun while I was training for Powerlifting. Out of all of those sports, I have been most successful at Strongman. One of the things I like the most about it, is that you have to be well rounded. Without enough strength, you don't stand a chance. If you are too small, you won't be able to move some of the implements. If you can lift a weight, but get tired too soon, you will be left in the dust. You also have to have unbelievable mental toughness and desire to be successful. I mean, let's face it, Strongman events hurt.

The point I am making is that, as a Strongman competitor, I need Size, Strength and Endurance. That is truer for the legs than for any other part of the body. This is also true for other sports that involve both quickness and power. Football, Baseball, Rugby, Soccer, and Sprinting all come to mind. To do that, I can't afford to focus on Strength only, like a Powerlifter. I can't spend my time building size for the sake of size either. I certainly can't spend hours running, swimming and biking if I want to have the power and size that I need. I believe that I have come across a good leg workout that helps me build Size, Strength and relative Endurance for my sport. I still do specific event training, but that is mostly for technique.

This workout involves doing just Squats for your legs, and doing it once a week only. The first two weeks you perform 10 sets of 10 repetitions with only one to two minutes rest between each set. The 10 sets of 10 routine is more commonly known as German Volume Training and it is BRUTAL. I only do this for two weeks, because I want strength as well. This training is excellent for improving your endurance and it will stimulate muscle growth as well. Be aware, that you will be very SORE for a few days after the first week. The second week, you should be able to add some weight to the bar and you won't be as sore. I won't go into details about nutrition here, but if you want to take advantage of the muscle growth potential of this workout, you had better eat enough protein and good quality food.

The following two weeks you squat for 8 sets of 8 repetitions. This is great for muscle growth because it is lower in both sets and reps than the first two weeks, so you can use more weight, but it is still a high volume of work to stimulate muscle mass increases. Just like the first two weeks, you should be able to add some weight to the second week of 8 sets of 8 reps.

Weeks 5 and 6 will be about going heavier and making the transition from training for size, to training for strength. The workout will be 5 sets of 5 reps of Squats. Now that we are going heavier, it is especially important to pay attention to proper form. Make sure to maintain an arch in your back and sit back and down into the squat rather than allow your knees to go out in front of your toes. I explain proper form for the Squat in more detail on my Powerlifting Squat page. You will want to do a couple of warm-up sets before you get to the first of your 5 heavy sets. If you haven't been wearing a lifting belt, it is time to start when you get to this part of the program. Just as in the other sections, you should be able to add at least a little weight on the second week (week 6) of this part.

The 7th and 8th week are true power training. The workout will be 3 heavy sets of 3 reps. Warm up and then get to it. Think pure power and get psyched up for each set. After these two weeks, you will have completed your 8-week cycle to increase the Size, Strength, and Endurance of your Legs. If you have done this in preparing for a Powerlifting contest, take another week to do 3 sets of 1 repetition, and then rest for at least 10 days before contest day. If you are not trying to peak for a strength contest, start over with the 10 sets of 10 and do it all over again. You should be stronger the second time through, and well on your way toward dramatic improvements in Size, Strength, and Endurance.

Good luck with your training, and make sure to save some money for some new pants with bigger legs!

By Aaron Anderton

How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?

Believe me? I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash.

Frankly? I see the same people on the leg press machine, leg extensions, doing lunges and doing squats week after week. But for every other muscle group, it's like a new day. There's the familiar faces of course, but there's always new people. It's like working leg is an exclusive club.

And yet that is 50% of your body! Your entire lower body you will neglect because:

? You don't like working legs
? You don't want bigger legs
? Your leg are big enough

But let's suppose? you do work legs. And without much weight at all. Just enough to stimulate your entire body propelling it into new levels of growth. Do you think that is possible?

How can doing squats increase our bench press? If you are stuck on bicep curls, how can incorporating legs into your routine break you thru those plateaus?

I'm here to tell you right now, as you read this, that doing leg workouts is a whole lot more then just getting bigger, more toned, or stronger legs.

Think about it. Testosterone is a primary ingredient of building muscle. So you do a hard set of tricep pushdowns. Your body responds by making more testosterone. Let's just guess at 10% more for the day. Phew. Hard workout. Good job!

Do you qualify as one of those people?

But,? let's say you do a set of breathing squats at 100% intensity.

You just boosted your testosterone production 1000%.

Do you think I'm being facetious?

But back to the purpose of this question. Working your legs isn't an option. It's something you do. So you don't want bigger legs? Fine. Don't pile on the weight. Don't overload them. Just stimulate your metabolism, and stimulate your body changing. So you don't like legs? Get over it.

Fact is, by incorporating legs into your workout, you will see more gains in 6 weeks then most people do in 3 months.

Don't take my word for it. Look around at your gym? The guy with a huge upper body and tiny chicken legs. Do you want to look like that? Who are the bigger guys in your gym? Who are the women that you most want to look like? I can assure you those people do legs. Any top notch physique does legs.

Doing a cardio machine that uses legs is not the same.

So that's why working your legs is so important. Please do not make excuses. You do not have to train to failure where you cannot walk. You don't have to squat 600 lbs. You simply must train the 50% of your body that pretty much 80% of everybody just doesn't do.

Next time you are in the gym take a good look around. Notice the leg equipment. Notice the same people using that week after week.

Become one of the individuals at your gym that trains legs and discover the secret to growth.

Here are the reasons why working every muscle - not just certain ones - is the superior method of getting the results you want:

1. Builds lean muscle
2. Reduces body fat levels
3. Increases energy
4. Balances blood sugar in the body
5. Increases neuromuscular efficiency
6. Improves sexual performance
7. Lowers cholesterol in the body
8. Protects against heart disease
9. Improves mood

All the above reasons are by-products of increased testosterone. For men, this means better muscle gains. For women, don't worry you don't have enough testosterone to get big and bulky like a man. For everybody, working legs will help you with the above factors and assist you in reaching your goals.

By Marc David

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.

While changing your training variables is an integral part of the success of your training program, your workouts shouldn't be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition. The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time.

At this point, it is time to change around some of your training variables as I described in the "exercise variables" article, and then stay consistent with your new training program for another 4-8 weeks. To refresh, some of these variables are the numbers of sets and reps of exercises, the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, training frequency per week, etc.

For example, let's say you are training with a program where you are doing 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset. If you are smart, I'm sure you are tracking your progress with a notepad (weights used, sets, and reps) to see how you are progressing over time. Let's say that after about 6 weeks, you find that you are no longer improving with that program. Well, now it is time to change up your variables, and start a new program.

This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets). This time you decide to perform the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully recoup your strength levels.

There you have it...a couple examples of how to incorporate both consistency and variability into your training programs to maximize your results. Want to take the guess work out of all of this? Pick up a copy of my book today at http://truthaboutabs.com and try the scientifically designed programs already illustrated within.

By Michael Geary

The Importance of Maintaining A Weight Training Log

Do you find gyms intimidating? Feel lost while doing your workouts? Tried different programs with no results? Not always sure of want exercises you are supposed to be doing? Or maybe you're burnt out on the exercises your doing. A weight-training log may be exactly what you need.

Walking into a gym full of big bodybuilders or women built like models can be very intimidating. Having all these beautiful people working out around you can make you wonder if you'll ever be able to look like that. Well let me tell you a little secret they didn't always look that good and with a focused plan you too can look that way. Its simple, write down the exercises that you usually do with the amount of weight used and number of sets performed for a period of three weeks. Use a weight-training log. For example if you are doing a three day split that is you divide the body into three parts and train them over three days, write down three workouts for each group. Don't worry if this takes more or less than three weeks just as long as you record three workouts for each grouping. Now review your workouts after that period and analyze your findings. Were you workouts remarkably similar? Did you use the same amount of weight for the same number of sets? Was your cardiovascular training always for the same amount of time, done the same way? To quote a famous bodybuilder and actor," If you do what you've always done you'll get what you've always got", I'll let you try and figure out who said that. So the next time you have to train, try to improve in small steps maybe a little more weight on the bench press, say 5 lbs. Maybe try a different type of cardio or run on the treadmill for a little longer, say 3 minutes. These small steps will ultimately help you achieve your fitness goals faster than plugging away day after day never improving. Don't get discouraged if you can't improve every time. Remember, little steps.

One of my favorite methods for my training log takes a little longer to run its course but ultimately leads to excellent improvement. Try a heavier weight but for fewer repetitions, for example if I pressed 60 pounds for 12 last week, the following week I would do 65 for 10. Continuing with this pattern I would work down to 6 reps for 75 pounds. All this is recorded in my weight-training log. Now start at the beginning again but this time try 65 pounds for 12 reps; if you can do more than one set go ahead, but try a least one set.

Ultimately the idea behind a weight-training log is to be able to monitor your progress from workout to workout, improving a little with each session. Psychology has proven that positive reinforcement helps to improve your work ethic. One of the best things that arise from keeping a weight-training log is the ability to chart your progress. Even sea captains use maps and you wouldn't drive somewhere you haven't been without a map. So by keeping a weight-training log you should be able to see your progress. Watching your self improve in the mirror is often too slow; having it in front of you in black and white is undeniable proof of your progress, boosting your confidence and self-esteem.

Not every workout is going to be exciting. Life's not always a party and getting back into shape can be drudgery. Sometimes the days seem to run into each other and working out is the last thing you want to do. By maintaining a weight-training log of all your workouts it's easy to see if you are doing the same exercises time after time. If your workouts have become stale quickly review your weight-training log and see if there are patterns. If the same movements pop up week after week try changing things up. Ask your trainer about different training modalities or methods and you interest should perk back up. "I remember what I did last week", you say. Well sometimes the mind will play tricks and you'll forget what you did not than long ago. Countless times I've looked in my weight training log and said" I did that much last time?" Or "Wow, I haven't done this exercise in months". As a bonus to doing this your body has to keep adapting to new stresses which will help achieve those fitness goals faster, but that's a different column altogether.

Working part time at a gym I get exposed to a lot of people's habits as far as training and fitness. Some good and some bad, however the habit I like to see the most of is asking questions. Just the other day, I was approached twice by the same person with questions pertaining to properly performing the exercises on their program sheet. That's what the staff at the gym is there for so don't ever be afraid to ask. But if you have a plan a lot of the guess work is taken out of your workouts. Make little notes to yourself in your weight training log if need to remind yourself of how to do a particular exercise or what machine to use. Even write down how you felt on that day and why, lack of sleep, didn't eat well etc. Perhaps you have an injury, be sure to write this down as it will surely affect all or part of your routine. Knowing this will be useful later when you wonder why that workout was so much lighter than the previous ones. Write down when you felt strong and why this was. With this information it should be easier to duplicate the good days and avoid the bad.

Hopefully you'll be able to use all or part of this article to help achieve your fitness goals. Never stop trying to improve no matter discouraged you get. Remember little steps in your weight training log and you too can look your best. It's all just a matter of time and effort.

By Ray Burton and Rick Northrop

Lifting for the Love of It!

Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all. The prevailing belief is that lifting must be one's top priority if one is to be the best at it. That may be true and that is one of the biggest problems I have had. Lifting is not my top priority, it is more like fourth after God, family, and work. Actually work is only ahead of lifting because I need it to support my family, otherwise it would be further down the list. So given the fact that lifting is not everything to me, why do I do it?

I guess what makes this a complicating situation is that I love lifting. I love competing against myself and others in everything. That's why I have done so many different kinds of competitions. I have done 3 strongman contests, 2 highland games, and numerous powerlifting contests.

A perfect illustration of this competitive nature of mine was the exhibition that Bill Kazmaier put on in Spokane, Washington in July 2001. I hadn't been lifting for a couple of months and didn't plan on doing it anytime soon. But I heard about Kazmaier doing a show in the park and I thought it would be cool to watch him. When I got there, I met him and he invited me to do some dumbbell presses with him. When my turn came, I pressed the 100's 14 times overhead. I had done more than that in the past, and so instead of being thrilled about lifting with Kazmaier, I was mad at myself for not preparing better (even though I had not planned on being there). I also felt that I could do much better and I was just chomping at the bit to try something else and redeem myself.

A little bit later Bill brought out an 11/16" steel bar and asked if anyone wanted to try to bend it. I jumped at it and did it without a problem. When Kazmaier brought out a ¾" bar and said that nobody had bent that size of bar before, I wanted to try it. Not because nobody had bent it before, or because so many people were watching, but because my adrenalin was pumping and I felt like I could do anything at that moment. I didn't care if I failed. I would have tried it alone in my garage. That is what I am talking about. It wasn't about winning an award or having a place in history. It was about being the best on that day and conquering the challenge before me. By the way, I did bend the bar.

I am 6'3" and my weight varies between 295 and 335, so it's not surprising that I might do well at the activities listed above. Now get this. I like to play basketball and I like to play it well. I don't post up or play underneath the basket like everyone expects me to. I won't accept the idea that someone my size is slow and can't jump. I like to drive to the hoop, taking people off the dribble. I like to shoot 3-pointers and pass the ball. Just like everything else, I want to excel all the time. When I play basketball I get frustrated with myself for allowing myself to get so heavy and out of shape. You see, playing basketball and lifting in the Super heavyweight class do not go hand in hand. Why don't I give up one and work on the other? Because I love them both!

So to clarify myself to anyone who hasn't yet figured out what I am talking about, I want to know why I can't have it all. I don't want to be limited by other people. Maybe I can't be the strongest man in the world without becoming obsessed with that goal. But since when is obsession a good thing? Last year I took 10 weeks and worked out with a well-known lifter. I wanted to see how the best train, and what sets them apart from the rest of us. We lifted 3 days a week for 2+ hours per workout. This lifter was in constant pain and talked of the day when he could retire from competitive lifting. Needless to say, I was surprised. I did get stronger in those 10 weeks than I had ever been, but I quit after that. It wasn't that the workouts were too hard for me. As a matter of fact, I enjoyed them and the opportunity they provided me to compete against a top lifter. What I didn't like was missing time with my family. At first I was excited and thought about lifting all the time and what great heights I would reach. After a while I was tired of focusing on only one thing at the expense of everything else. I am not writing this to point fingers at those whose priorities are different than mine, but rather to encourage those lifters who feel like I do. I know now that I do not want success in powerlifting at the expense of everything else, but I am not going to quit. I am going to lift the way that I want to lift. The way that will make me happy. I want to use the act of lifting weights to benefit me rather than becoming a slave to that act.

How many times have lifters been told that if you don't do something, you won't succeed? If you don't use steroids, or buy this equipment, you won't be the best. If you don't do a certain exercise you will not be a truly strong person. If you don't train like a madman you'll never make it. Well, I know one thing for sure. I am going to do it my way from now on. I will weigh whatever I feel like weighing no matter how it affects my strength. I will not give up family activities or other important things in my life so I can win a contest or make it on the top 100 list.

Don't get me wrong. I want to be strong and I love to win. But true happiness comes from a well-rounded life. Family, friends, success in all areas instead of one. This may not sound appealing to everyone, but to those who feel like I do, don't let others limit the way you do things. You don't have to sacrifice everything to lift. It doesn't have to be all or nothing.

I hope that this benefits somebody, but either way, I know I will be happier lifting this way than I was before.

By Aaron Anderton