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Total time: About 8 minutes. AND… I still hate spammers and they should all be beat profusely about the head and shoulders with a blunt object. Then save it right away and it will prompt you for a file name. This way you always have a fresh clean starting place. Here are a few super cool ones I found but I have not used them. I go back to it from time to time and it has some great information. I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up.
Since I don't know everything, I never stop learning. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper. Not everyone can do dips. This usually stems from shoulder issues, and is more prevalent in older lifters that have done more pressing in a week than most have done in their lives.
If doing dips leaves you r shoulders in such pai n that you cannot perform other movements, specifically the mai n barbell movements, then it's time to concede and move onto to something else. Well, it won't. So save your shoulders and do dips once or twice a week, at most. There are numerous options you can do other than dips. For a whi le, I couldn't do dips due to shoulder issues and used push-ups in their place.
Most people are more than strong enough to do bodyweight push-ups, but I still do high-rep sets occasionally with my bodyweight for a change of pace. One of the best reasons for beginners to do push-ups is to learn how tight they should be when they bench press or press. You can do this by holding the bottom position for seconds and not letting you r air out.
Make sure your shoulder blades a re pul led together and your body isn't sagging or A-framing. If you don't know how to.
For practice, you should be able to remain perfectly tight in this position and still be able to relax you r mind. You should also be able to stop at any point during the eccentric or concentric phase of a push-u p and feel where you r body is and how it feels. This is all very basic stuff that everyone should be able to do. I'm a lways surprised at how few people can do 25 straight push-ups; don't be that guy. Correctly means using a full range of motion and not cutting it down for the sake of using more weight.
Unfortunately, cutting the range of motion turns the movement into a modified board press. I honestly don't think it matters; use the one you want. Bands can a lso be used and are a great way to get direct triceps work in your home gym. Extensions a re an amazing exercise provided they don't hurt your elbows. If you choose to use extensions, my advice is to use the strictest form to decrease the weight that you use. I see way too many people turn an extension into a press; hell, I used to be one of them.
This is best done with a bumper plate but you can also use the football bar. It's simple: with straight a rms, you raise the weight until you r a rms are over your head. Make sure you pinch you r upper back together at the top. This is best done for higher reps and great for those who need to give their shoulders a break from heavy pressing.
I cannot recommend enough using a wide variety of grips, bars and implements to do these. I recommend using ropes and towels as part of your chin-up training to help i mprove you r g rip.
Unlike dips, though, you can do some lower reps on this movement, as it will not negatively affect the strength work done with a barbell. If you a re strong enough to do chin-ups, throw on a weighted vest and challenge you rself to some h igh-rep sets of i nverted rows. It is a great change of pace. I've even done them in my garage with adjustable dip handles in my squat rack.
Whatever you choose to do, make sure your body is taut-no sagging a llowed. I'd do a set number of pull-ups on a chin bar i n a power rack. When I'd reached my goal, I'd place my feet on a barbell that was set up in the rack, in front of my body.
I'd call these Cheater Chins. I'd finish off another 10 reps or so with my feet on the barbell. I'm sure there is a name for these, but I'll stick with what I got.
Try this option if you suck at pulling your chin over a stationary bar. You ca n also use a T-Bar row. Apparently there a re 20 different versions of barbell rows now - it's amazing how complicated a goddamn row can become.
Whatever you choose to do, be sure to treat the barbell row like a "muscle" not a "movement:' What this means is that you a re doing the exercise to help strengthen the back and compliment the main l ifts.
So don't use the "by any means necessary" form to row the barbell. There is always a time and place for that but not in this program. There a re plenty of fine rowing machines out there - Hammer Strength always has great pieces of equipment for rows. Unfortunately, they don't have the same training effect as the barbell or dumbbell. They a re great for building muscle but they have little to no ca rryover to building a strong dead l ift.
Besides building a big, strong back for pressing, barbell and dumbbell rows are a great way to strengthen the lockout on the dead lift. This is training economy at its finest. If I had to choose one kind of row that carries over to most l ifts it would be the dumbbell row. For the bench press or the press, it helps build a strong upper back and lats, both of which provide stability and strength in these movements.
For the squat, it helps develop a strong upper back to maintain position and to provide a thick pad of muscle to place the bar on. The real kicker is the grip strength that the dumbbell row develops - essential for the press, bench press and especially the dead lift. This is best developed with higher reps using the heaviest weight you can use while maintaining some semblance of proper form. The dumbbell row is a one-stop exercise and training economy at it's finest.
It was never for cosmetic reasons. Thus, I never gave the curl any time in my training. However, curls are still important in this program for balance. There is a lot of pressing in this program and curls help balance that and are also a great way to prevent a shoulder injury. The body doesn't exist in separate pieces, despite what popular magazines tell you. It's all a big system, and curls aren't just for bodybuilders.
Strong arms are important so don't neglect curls. You don't have to be a curl champion either. Lat pulldowns are fine - the big problem with them is that you need a specialized machine to do them.
There a re probably hundreds of different machines and attachments to use when performing the lat pulldown. They are all fine. But they do work. Doing band pull-a parts every day or train ing day can fix a lot of problems. Not all, mind you. Most people do pull-aparts with a m ini-band, monster mini-band, or a light band.
What band you use doesn't really matter. I like to use different angles but I think this m ight be me fighting boredom. These can be done on you r off days and a re great when you a re performing your warm-up sets of bench press and press.
I once saw an article deta iling how to do a face pull; it's like having to teach someone how to push a sled. The face pull is not a movement you a re trying to max out on or set some kind of PR. Lots of reps and don't be a n idiot: that is the Face Pull Mantra. These are a g reat exercise to do i n a home gym; you can attach a band to the chin-up bar or something similar.
These are best done for higher reps with fairly strict form and are in the same "class" as face pulls and band pull-a parts. Let's not waste any more space on this movement. UPRIGHT ROW Like the leg extension, the upright row has been vilified b y every fitness expert, even those with no experience or credentials that would qualify them to make this statement. Seems like there a re a lot of physical therapists and orthopedic surgeons trolling a round the internet.
Lucky for us, they have extra time on their hands and a re willing to dispense advice without seeing someone in person, all under the guise of "Mass4Ever:' Who needs socialized health care when the internet can properly diagnose and treat most health issues?
Seems l ike you should make the choice; freedom is a lways a great thing for smart, pro-active people who take responsibility for what they do and what happens to them.
These can be done with a barbell or a ny cable attachment attached to a low pulley. These a re great for building large traps but not sure if they carry over to anything significant. These can be done sloppy, strict and with a variety of implements: barbell, trap bar, dumbbells, or kettlebells.
When I use the term "sloppy" please understand that it still means the shoulders move up and down - there should be a noticeable movement. Don't just move your head like a chicken pecking for food. You know these people, perhaps you are the aforementioned chicken; whatever the case, stop it.
Everyone is laughing at you. But there is no way you a re reading this book and looking to be more "fit:' There are plenty of lifters out there that have hurt or injured their backs despite being strong. Of course many of these instances are inevitable - you lift big weights and get an inch out of position, shit happens. But many of the injuries occur when picking up a plate or doing something outside the weight room.
The back raise and reverse hyperextension RH is a way of minimizing this risk while also strengthening your squat and pull. So not only are you strengthening your back with heavy, low rep movements with the dead lift, but you are also using high-rep work. Both of these movements a re also great for the hamstrings and glutes. Again, remember why you a re doing what you are doing. Don't just do the movement and be done with it. Focus on your lower back, g lutes and hamstrings - make them do the work.
Back raises can be done just about anywhere; the degree back raise is also acceptable and easier to use and load. These a re a g reat way of strengthening you r lower back, hamstrings and glutes without having a barbell in your hands or on you r back.
This option isn't terribly comfortable and can stress the knees and the back of the knees - but it is an option.
However, too many people do these and turn them into a main movement instead of using proper form. They d rop their hips, use their legs or cut the range of motion. You are better off using less weight and proper form - this is an assistance movement, not a powerlifting contest.
So if you get too sore from these l ifts, you did it wrong. In fact, if you get too sore from any assistance work, you are either really out of shape or doing it wrong. So I'm not going to bother to l ist them a ll. But like the comments a bove a bout the back raise, I believe that a serious strength athlete needs d i rect a bdominal work.
I have seen way to C? I a lso believe the majority of strength athletes need to focus on h ig her reps or at least longer sets with slower reps for the abdominal work. If I had to pick two movements that most people a re familiar with and that a re i ncred ibly effective, I'd choose the ab wheel and the hanging leg raise.
If you have bad shoulders, purchase some leg raise straps that attach to a chin bar and save you rself the pain. The ab wheel is a lso g reat when using a weight vest. Whatever movements you choose, don't ignore this. I see way too m a ny soft stomachs a n d weak lower backs in l ifting today - build you r m idsection so that it is bulletproof.
Years ago I heard a throws coach speak about training for his javelin throwers. This was expected! The torso strength of the throwing athletes is usually pretty damn amazing, and it is not a coincidence that they are also incredibly powerful. Each of these can be done with various implements: barbell, dumbbell, kettlebell and a weight vest. There is no "best single leg movement:' Every so often I read an article detailing the reasons why a reverse lunge is better than a walking lunge, and two th ings go through my mind.
First, "why the hell am I reading an article about lunges? The one thing that holds true for all of these movements is to focus on the form and execution, not the weight. As soon as the weight becomes too heavy, the form gets compromised Feel free to challenge yourself on these movements, but not at the expense of losing the benefit of the movement itself.
In the early 's the kettlebell made a comeback and promised everything: strength, speed, cond itioning and fat loss. It's hard to bullshit people that have been "in the trenches" for years.
Like every fitness trend that catches on, the kettlebell had zealous followers, willing to strike down a ny opponent and take to heart any criticism.
This is seen in any fitness trend; untra ined people get some results and swear they found gold. How dare you q uestion our God! You can do these with a single or double KB, and much of this depends on what you have access to.
While you need to get used to the form a bit, if you have an ounce of athleticism and some strength, all of this will be easy. Again, an awesome tool, but the barbell, for strength, is still the king and a lways will be. Notice that I didn't mention "conditioning:' Using the farmer's walk as conditioning is mostly a bad idea being perpetrated by uneducated lifters who don't have the benefit of experience or even a brain.
For an advanced l ifter, it can be done for strength and conditioning. For a beginner who lacks the physical background to even stand up with a barbell and put it back down, it is a horrible idea. Asking someone to wal k with a heavy weight, while fatigued, when h is body is barely conditioned to do a sit-up is asking for trouble. People love the exercise and I get it - it is fun to do and looks pretty cool.
Used properly, I think it has merit. Used inappropriately, and I think its ridiculous. There a re plenty of other ways to do heavy, weighted conditioning for inexperienced lifters and carrying a heavy weight is not one of them. G enerally, the farmer walk is done for total yards in a workout.
If you have access to a 4-way neck machine, get on it and use it. But gyms that have those are few and far between so let's stick with the two easiest movements to do: neck extension and neck flexion. I'm not going to explain how to do a neck harness as it's pretty straightforward. Use a light enough weight to use a full range of motion. Neck flexion is best done with you r head off of a bench - simply lie down on a bench a11d scoot down u ntil your head is hanging off the side.
Place a plate on you r forehead, and keep it steady using your hands. I recommend a folded up towel or shirt between your forehead and the plate. From here, raise and lower your head.
With both extension and flexion, it's best to keep the reps fairly high and to keep the volume low until you've gotten used to the movements. So take it slow and build up over time. Neck work is not essential for most people, but if you play a ny contact sport or just want to look stronger, neck work is recommended. In general, I recommend total reps per workout.
Obviously, some movements a re better done for a higher total amount of reps. If you r program calls for total reps of pulling, you might perform 25 total reps of weighted chins and 75 total reps of face pulls. If the template is easier and you are doing less supplemental work, feel free to use assistance movements that may challenge you. What I'm asking for is this: use some common sense. On their own, bodyweight assistance work is limiting. Bodyweight-only proponents like to sel l you that anyone can get big and strong using push-ups and their brethren.
They often cite Hershel Walker and Olympic gymnasts as their examples - but Walker played pro-football and won the Heisman. Olympic gymnasts a re i n the Olympics. So let's not use the exception to prove the rule. One reason why I like bodyweight assistance work is that it allows a lifter to get more volume in his training without much harm to his joints. One can recover much faster from bodyweight work than barbell training.
It is a joke. If you want to get something out of an exercise, do it right. So do you r push-u ps and dips with a ful l range of motion, pausing at the top and bottom for a second. Don't flai l around l i ke an idiot when you hang from a bar - you a ren't impressing anyone with your self-destructive lifting.
If a lifter doesn't have the strength to lift his legs to a chi n bar for 10 slow, consecutive reps he doesn't have the basic a bdominal strength to get him very far in the main l ifts.
If he can't do 20 back raises, do you really think it's his lack of front squats that a re impeding his dead lift? So cover the basics before you even think about moving on to something more advanced.
Bodyweight work is not sexy, and it's much more fun to think that your weakness is something specific, not general. But the fact remains that many of us, myself incl uded, often ignore the basics and what is i mportant.
You can have all the fancy plays in football and have the latest "can't miss" prospects, but if you don't block, tackle and hold onto the ball, you aren't going to get very far. Bodyweight work, along with the various conditioning goals, ensures that your training and diet are balanced. It's hard to get fatter and still maintain great levels of conditioning and relative strength. I like to measure bodyweight strength with more than just an all-out set.
The test is simple: do as many reps of a g iven exercise i n 10 minutes. The standards are not terribly high but should g ive people an idea of their relative strength. Don't be dismayed if these standards, at this time, are out of reach. That is why you train: to get better.
These standards are for men. I recommend only doing one during a workout. You don't have to do a test every single time, use you r training to help build your strength and test every couple of weeks. From a coaching perspective, a minute test will fuel the competitive spirit of the athletes and make u p for what may be a boring training session. In a team setting, this would be ideal at the end of a training session. Understand that if you a re a weaker l ifter, bodyweight assistance work should not be your only choice.
You should still use dumbbells, kettlebells and do face pulls-all the cool stuff that everyone talks about. But don't ignore bodyweight work and resort to thinking about weak points until you have great relative strength.
This is great for those of you who need more of a challenge. If a pound man can knock out more than 75 d ips with 40 pounds in 10 minutes, he's going to be on his way to being pretty damn strong. Training and assistance work does not need to be complicated, nor does it need to be all isolation movements.
If you are like me, you j ust want to be strong and be able to "hold you r own:' Stick with the basics, add in a weight vest when appropriate and you'll never be weak and you'll never lose your way. I n other words, none of these people deadlifted pounds at 13 years old. Of all these people, only one had been tra i ning seriously for more than 5 years.
This has been a welcomed change for me as I'm at the point of my life that I want to give back to others. The point of the Beginning Workout is simple: build a foundation. While lifting weights and getting stronger is a good thing, we are looking at a much bigger picture. I call it "Getting a Classical Training Education:' Think about it like this: a young student that starts with an education of different science disciplines, mathematics, history, art, music, g rammar, rhetoric, literature and physical culture is much better off tackling a variety of different jobs and challenges than a person who simply studies one thing.
A healthy, educated person who has the power to absorb, think, u nderstand and apply is someone who has a g reat chance at being successful in whatever pursuit he may want. For some, this is the most dangerous person in the world. And it makes many of us wonder where the public education system is getting their ideas for their odd curriculum choices.
But that is a topic that should be reserved for a nother time. The training world is divided into factions: strength, card io, mobility, speed, kettlebell and a bunch of people that champion the latest tra ining gadget or trend that gets hold of the public's interest. There a re thousands of experts with mill ions of followers, and a l l believe they a re right.
And in some ways, they a re. The average person usually needs to just get out and do somethi ng. Our bodies have de-evolved as our world has evolved. And it's simple as to why: most of us don't require a strong body to work at a computer.
However, for the rest of us that believe there is beauty in having a strong body and mind, "just doing someth ing" is not good enough. And the truth is that "somethi ng;' while being better than nothing, doesn't excuse the crap that is being spewed and marketed as fitness. At some point, there has to be some accountability to the things that are doing more harm than good.
So while many of the factions have some g rains of wisdom, others as so far out of the bounds of common sense that part of me views it as Darwin ism.
The key to a classical training. I firmly believe that once you get to your specialty or your "training major:' having a large amount of expe-. To make it simple, your body will have many skills to d raw from. Your toolbox of ideas and experience wil l g row. You will be better equipped to handle training plateaus.
Now of course there a re outliers, the Tiger Woods of the training world. But never use the exception to prove the rule. Now I have deep roots in training for football, but I have a lso tra ined for other sports. I've done dozens and dozens of seminars and the same questions seem to pop up about training ath letes. For example, let's say a person has a child that plays basketball and the parent wants his kid to get better. I usually say something like this: "Basketball is a unique sport.
It requires strong hips, legs, midsection and shoulders and a rms. It requires you to be in good shape, be fast and be explosive. It requires good footwork and total body awareness. This is much different than football, which requires strong hips, legs, midsection and shoulders and arms. It sounds like you r son needs specialized training for a basketball player:' The point is an athlete, in general, requires the same basic things from sport to sport.
When an athlete is under the same physical preparation system for many years, things can be special ized for his or her needs. However, very few athletes a re i n a system long enough to do this. To add more fuel to my point, few athletes a re in a system with the long-term training result in mind. H igh school coaches, while I u nderstand their plight, are not equipped with enough training knowledge or the facilities to train their athletes.
Often times, the youngest coach is used to monitor the weight room and workouts are posted on the weight room bulletin board. Let me make this clear: th is is not an indictment of these coaches as they are doing their best. But if you put me in classroom and expect me to teach chemistry, my only answer is to put on a movie with Will Ferrell and John C. Reilly and explain, "Their partnership is true chemistry:' At the college level, things are certainly better.
It's similar to having the politicians running a war, a very dangerous problem to have. But at least, for the most part, the athletes a re given years of progressive training usually under the same system. While this is never perfect, this is what we are shooting for. I will admit that this style of training is not perfect, but I tried to intelligently combine different ideas and protocol into an entire training program.
The problem with combining different ideas and approaches i nto a training program is that, too often, everything becomes important. And with that comes lack of balance. Too many times people equate balance to the time being spent on the activity. One hour of lifting weights should be balanced with one hour of stretching with one hour of conditioning and so forth.
This is what is known as Really Fucking Stupid Training. I'm not positive, but I believe Zatsiorsky coined that term. Combining these things into an intelligent program is like making a good stew. Also, use a slight elbow tuck when pressing and lowering the dumbbells. Barbell Incline The barbell incline press is another great assistance exercise for the bench press and the military press.
Lunges The lunge has gotten a bad rap in the strength training world for two reasons. Next, they make you really, really sore. So, combine pain and apparent pussification, and you have an exercise that few people want to do. These people are wrong. Lunges are great for building leg strength and mass. This usually results in you doing a really bad genuflect, followed by a rounded-back get-up.
Take big strides, maintain an upright torso and do them right. Dumbbells, barbells, weight vest, bodyweight Walking lunge, backwards lunge Side lunges are kind of lame, though. Step-ups Remember when all the Olympic lifters thought the Bulgarians replaced squats with step-ups? Remember when they realized the joke was on them? I still laugh about that today. In any case, the step-up is a great exercise for your legs and ass. Actually, the worst part of this whole scenario is you posting on message boards.
As with lunges, you can use a variety of implements and different box heights. A general guideline is to use a box that puts your leg at about parallel to the ground.
Single leg movements will reveal coordination, strength and balance problems in the body. Instead of wasting 14 days of assessments, you can do some one leg movements, squatting, deadlifting and Blast Strap pushups and get all your answers in about ten minutes. Just use a full range of motion, and never use knee wraps.
Back Raise Done on a back raise bench, a glute-ham bench or a degree back raise bench, this movement is a simple and effective way to strengthen your lower back and hamstrings.
Extra resistance can be added by putting a bar across your back. You can also attach a band to the bottom of the machine and put it around your neck, hold a plate in your hands or behind your head, or wear a weight vest.
Back raises are like very strict good mornings without the politics. Loading this exercise can be somewhat awkward. Holding a 10 pound plate in your hands is one thing, but putting pounds on your back and getting into position is a pain in the ass. This is not a good idea. The good morning is used to build your lower back and hamstrings, so perform the exercise in a way that hits these muscles correctly. This means pushing your butt way back, trying to keep somewhat of an arch in your back, and using as full a range of motion as you can.
Glute Ham Raise Nothing works the hamstrings like glute-ham raises. Add in a full range of motion — from the bottom to the top — and you have an exercise that works the low back, hamstrings and calves. Not too shabby. Start each workout with sets of 5 reps. The reason for this is to achieve a full range of motion and get some kind of erector work in during the movement.
This action allows the GHR to be a thorough posterior chain movement. Having strong erectors for any sport is essential. The next step in the progression is to fold your hands on your chest like a sleeping vampire. Add weight by holding a plate or putting it behind your head, using a weight vest or using a band. I recommend using a full range of motion to involve your lower back.
Sit-ups You can do these on a glute-ham raise bench or a Roman chair. You can do them on the ground. You can do them with your feet anchored down. You can do them with your feet not anchored down. Hold the weight behind your head and prepare to be humbled. Dumbbell Side Bends These are good for your abs, low back and obliques. Hanging Leg Raises These are popular with people who want to improve their ability to swing their legs and knees up while doing nothing for their abs, yet still want to call it ab work.
To combat this, hang from a bar, and with straight legs, bring your feet to the bar. Return to the starting position, come to a complete stop, and begin the movement again. Abdominal Wheel The ab wheel made a comeback several years ago. This is akin to putting a baby seat in Grave Digger.
Just kills the whole thing. Do these on your knees for some reps, and on your feet to test yourself out. Try not to sag or A-frame too much. How to Have Stronger Abs If you ever are confused about what to do for abs, this is a simple abdominal circuit that we did for years when I first began powerlifting. At that time, my abs and low back were my weak point. For lower back, we did high rep barbell good mornings sets of 10 and the following abdominal circuit. This was done days per week.
Just do it. We started with 2 times through for 2 weeks. Then did 3 times through for 2 weeks. After 4 weeks we were doing this 4 times through.
I usually tell people to do both. Some exercises are better with higher volume — face pulls and triceps pushdowns, for example — while others should be loaded fairly heavily and rep maxes should be established. The higher volume approach hits something of a snag when the opposite is true: you feel great and strong and want to work up to something heavy. My advice? Make some of these lifts a game time decision. See how you feel. For example, if you want to do dumbbell bench presses as an assistance exercise after you bench press, and you feel great, do one or two progressive sets and one all-out set.
When you feel great, try to break them. Not size or strength, but symmetry. They want their bodies to be symmetrical, from front to back and from side to side. When I tell you to train like a bodybuilder, I just want balance in your training. If you train your chest, train your back. If you train explosively with weights, train your conditioning level.
If you train your conditioning, train your flexibility. If you do, expect to spend the same amount of time getting neglected areas up to par. Remember this when choosing assistance exercises, and try to achieve balance in your training with both exercises and muscles.
After you perform the sets and reps of the program, you simply follow it up with the same exercise for 5 sets of 10 reps. The first time you try this, go light. Very light. Although you can. Just do 5 sets of 10 reps and build some muscle. Boring, but big. Make sure all percentages of Boring but Big are based on your training max, not your actual max.
One problem I see is that people feel they need to do something for everything. In reality, one or two exercises can get the work done. I used to have problems with my grip and my lockout when I deadlifted.
I was given a laundry list of exercises I should do to bring these up: reverse hypers, glute-ham raises, kneeling squats, shrugs, plate pinches, gripper work, finger-strengthening work and gripper closes. No thanks. After constantly failing and having my deadlift go nowhere, I came across Kroc Rows, as described earlier.
I did one or two sets of high-rep dumbbell rows every week. My upper back got bigger, my grip problems went away, my lats got stronger, and my lockout improved — and because my upper back was so much stronger, my bench, in turn, was more stable. So with one exercise done for two sets a week at most, many of my problems went away. The point of the story is this: find your Kroc Row.
Quit farting around with a million things for your lower back and settle on the one that will make you strong. People ask me why I love dips so much. Have you found a better exercise for your shoulders, chest and triceps? What about chins? Besides a barbell or dumbbell row, few things can compare. How about good mornings for your hamstrings and back? Weighted sit-ups or hanging leg raises?
You can feel free to go twist on your ball. I go into the weight room to get strong. There are some advantages to this. I recently went to a commercial gym, warmed up, did my working sets and set a huge PR. I sat there for a little while, then decided to leave. As I was walking out, I looked around at the other people training, and I wondered whether anyone else had set a personal record that day.
For my part, I know I walked out of there better than I did when I walked in. The disadvantages here are obviously the lack of both volume and balance, but it can work for a while. With this type of training, you will. This is the piece that launched a thousand box squats, speed benches and good mornings, but very few deadlifts. That was a joke. You need to do enough assistance work to keep you balanced, strong and big — but not enough of it to break your performance on the big lifts.
There are no real disadvantages to this kind of assistance work. Assistance Work 5 — Bodyweight When I want to focus on feeling athletic and healthy while still maintaining muscle mass, I do this. This involves doing all your assistance work with bodyweight exercises.
I recommend no less than 75 reps per exercise for each workout. The one leg squats can get a little tough, so you may want to substitute lunges instead. Bodyweight exercises always make me feel strong, flexible and healthy.
Because of the enormous amount of variety with assistance work, I can see why. These are the second lifts that are performed each day and the most important assistance lifts. These are multi-joint assistance lifts that are designed to make you stronger. You are going to have to test yourself on these lifts to get an estimated 1RM for each lift.
The next few pages is an example 4 week template of how the program will look during a full training cycle. Here are the sets and reps for each lift, for each week. Just ONE. You should always leave something in the weight room i.
Training for strength is a marathon, not a sprint. For each lift squat, bench, deadlift, press there is a corresponding assistance lift that goes with it. I have paired the squat day with an assistance pulling movement, the deadlift with a squatting exercise, the press with a supine press and the bench press with an elevated press incline, for example.
Front squats would fall into this category, face pull and dumbbell benches would not. There is a complete list given to give you some ideas.
Each of these lifts were chosen as great exercises to bring up your big lifts, make you strong and have been proven to work. The final sets are not done to failure and I would even caution you to do any more reps than the prescribed.
As noted in the Training Rules to be Awesome: Strive to have a great workout on the main lifts, and a good workout on the assistance. The assistance exercises that I have chosen to program are the ones that I believe to have the greatest carryover to the major lifts squat, bench and deadlift. So these are: the front squat or the safety bar squat , straight leg deadlift or good morning , close grip bench press and incline press. For basic barbell movements, these are always great for being strong.
Barbell rows are great but I believe that high rep dumbbell rows Kroc Rows are better for grip and upper back strength. So the template that is presented below, at this point in my training career, is the one that I recommend for anyone that wants to get stronger and more awesome. It includes all the appropriate big lifts and the assistance work that I believe works the best.
If you want to perform power cleans, please do so FIRST on any of the lower body days squat and deadlift. I believe this is the simplest and easiest and most effective training template for getting stronger. If you have any doubts on what to do for assistance work and you want to be strong, follow this template. It is easy to follow, attacks all the main areas you will need for strength i.
The additional assistance work for the upper body Lats, Upper Back, Triceps, Biceps and lower body Hamstrings, Lower Back, Abs I recommend picking one exercise for each of these body parts and simply doing 3 sets of reps. If anything, do more back and upper back work on upper body day; you can really never do too much of it.
Side Raise. If you press lbs overhead no one is going to care that you are using 20lbs dumbbells for rear dumbbell raises. Let the big lifts stress the joints and mind; let the small lifts stress the muscles. Because you are already warmed up from the main lift of the day, you will only need to do 1 or 2 warm-up sets for the assistance lift if at all.
Keep the warm-up sets to no more than 5 reps. Do not change the big assistance lifts. You have to stick with them in order to see progress. As long as you are consistent and you program it correctly, you will get stronger. This was started, tweaked and made popular by Dante Trudel. The name, DoggCrapp is taken from his anonymous screen name on a forum — and it stuck. Dante struggled to gain weight and strength, graduating high school at around lbs.
He began to grow and use typical high volume routines popularized by Arnold and many other bodybuilders. Though he gained weight and strength he believed that there had to be a better way. With a lot of experimenting, eating and research he came up with what we currently know as DoggCrapp training.
Simply put, Dante is a beast. And his list of clients that have gained an enormous amount of weight muscle mass and strength is amazing. After this all out set, he will take breaths and perform the press again with the same weight, obviously for less reps, to failure. He will rack the bar, take another breaths and do another set to failure.
You may only get reps on the final set. For those that have done this sort of training, they know it is not easy.
It requires a ton of mental and physical strength to get through one of these sets. And while it may not seem like a lot, you will be gassed and huffing for air when you are done. Each exercise that you do is done so that you break a personal record, so you have to focus.
Additionally this is not for the undisciplined lifter that resorts to bad form when doing an exercise to get the additional reps. If you fall into this category, do not attempt this style of training. He has his own training program and it works. There are a few templates you can use but as I sat down to think about this, I decided to give myself a limitation. Many of the exercises that are advocated by Dante are specialized machines such as the Hammer Incline Press Machine or something similar.
There is nothing wrong with this but many people reading this do not have access to those machines but all have access to a barbell, rack and bench press. Or at least I hope you do. If you want to learn more about the system, please do some research. Dante has done a great job with providing the public with a ton of free information regarding the training, his diet recommendations and answering thousands of questions. There are four rules I want everyone to follow when attempting this sort of training.
You will eat to grow — this is not time to be on a cutting diet or be in a caloric deficit. This is a minimum.
Every meal should have a huge serving of meat or eggs, a protein drink and whatever carbs you can shove down your gullet. This is not a time to cut carbs. Have a spotter — this is especially true on any bench press movement. You have to do some kind of cardio work — this is essential more on this later. These workouts should be done on Monday, Wednesday and Friday. Because we are using percentages on many of the assistance lifts, you will have to know your maxes or estimated maxes for each of these.
This includes all assistance work. Use the normal deload percentages for one to two weeks. Make sure you are eating to grow. You will not recover, grow and get stronger without adequate calories. You must adhere to this. If you are performing the above template, I recommend only using a 2 mile walk every day for your cardio. This is essential to keeping your body fat levels in check. Do NOT skip this. Now I have to admit — the above training template is a little bit insane.
When you are limited by a barbell you will have restrictions. We will use the standard 4 day training schedule this can easily be adapted to a 3 day training schedule that is discussed in this book. Keep records of all main lifts and all assistance lifts. You can do some extra assistance work each day but make sure it is mindless and easy.
Concentrate on the big lifts at hand. For upper body, be sure to do some extra upper back work face pulls, rear laterals for balance. Also, do some light, high rep lat work that is not taxing lat pulldowns, cable rows, band pulldowns, dumbbell rows, chest supported rows would be great. You can also do some triceps pushdowns. For lower body, extra abdominal work and bodyweight back raises would help tremendously. If you are doing this template, you are free to do whatever conditioning you want. If you are used to doing the Prowler, sled work, stadium steps, sprints, strongman conditioning then do it.
I wish I could, but both the idea and the name come from my good friend Jim Messer. Or even every year. This is more of an idea. A concept, if you will. He emailed me and let me know about this. By God, last week I puked in my mouth and almost blacked out squatting. After I stopped laughing, I began thinking about his statement and about how many people seem to be moving and staying well south of vag.
To quote Black Sabbath, this is a symptom of the universe. Warm-up: foam rolling, static stretching and jumping rope or something similar. Condition: Run hills, push Prowler. You can eat that final piece of pie and not count carbs because you just ran 20 hill sprints for the third time this week.
You actually have some traps from deadlifting. Dealing with the idiots at work or your boss will no longer be an issue. Who cares about all that meaningless stuff? You already give hours a day to your boss and to your work. Then your family and friends get the rest of your time.
What about you? Kicking ass and training consistently — and with some balance — will do wonders for both your body and your mind. Get rid of all the meaningless crap in your life and your training. Get rid of the things that bleed your energy in the weight room and in life.
The Prowler or a stroll on the treadmill? What do you think is going to make you better? Get your shit in order, and get your training in order. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you. This is a call to arms for some of you. It is for me, too. Stop all the things that make you a pussy and steal your energy.
Get your life back. I also recommend using a PVC pipe this is very uncomfortable but effective. Do not ask. Just run. If you can, do better or more than you did the last time. Set a goal for yourself in terms of time or distance. I used the number of carries a true workhorse running back would want in a football game.
The minimum here is Actually, that should be the first half. This only time this matters is when you live in the Land of the Vag.
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