Want a Great Physique? Try Wave Loading…

Performing the standard 3-4 sets of 10-12 reps of the same weight sound familiar to you?  This is not an efficient way to train if your goal is to gain size or strength.  There are other, better ways to train that will speed up your results.  One method to include in your tool kit is wave loading, which we’ll cover here.

Wave  loading involves moving the weight up or down within subsequent sets of the same exercise.  The goal with this approach is to “trick” yourself into lifting heavier loads or more reps at a given weight.  Why does tricking yourself into lifting more matter?  Because you need to lift heavier if your goal is to make size or strength gains.

Ladies, I’m talking to you, too.  You’re going to need to lift more than just the 5 lb. dumbbells in the gym if your goal is to make physique gains. , e. g., strong glutes or abs, etc.  Dont worry, you won’t become an amazon by lifting heavy weights.  THIS IS IMPOSSIBLE.  The large women you see are all on various forms of supplementation.

You can perform single or multiple ‘waves’.  Ill share with you an example of wave loading I did the other night for back – with one arm dumbbell rows.  Wave loading is taxing.  I wouldn’t do these for each exercise in a workout.  They could probably be done a few times per week.  More than this might be overtraining, so use them thoughtfully and sporadically.

I did 2 waves (multiple waves) of 4 sets each for 8 total sets of this particular exercise; within these ‘waves, I performed 5 reps, then 4, then 3, then 2, for both waves.  I took about a minute break in between each set.  I took a 2-3 minute break in between waves 1 and 2.  The second wave consisted of the same sets/reps, but in the second wave, I increased the weights  by about 5-10 pounds compared to previous wave.  It’s a bit confusing; please see my example that follows.  Let me know if any questions or how it works for you!

One Arm Dumbbell Rows done via Wave Loading -

Wave 1:

1st set – 5 reps – 60 lb. dumbbells

2nd set – 4 reps – 70 lb. dumbbells

3rd set – 3 reps – 80 lb. dumbbells

4th (final set for wave 1) – 2 reps – 90 lb. dumbbells

Wave 2:

1st set – 5 reps – 65 lb. dumbbells  (IMPORTANT NOTE: Because my last set was 9o pounds, even though I increased the weight this set as compared to the 1st set of wave one, this is going to feel relatively light in comparison.  This is the concept of neural disinhibition (Ian King; see attached link).

2nd set – 4 reps – 80 lb. dumbbells

3rd set – 3 reps – 90 lb. dumbbells

4th and final set for first wave – 2 reps – 100 lb. dumbbells

Check out wave loading for yourself and let us know what you think.  I think you’ll be pleasantly surprised with the results.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_wave_loading_manifesto;jsessionid=F2AC668E1AAB30D543434AD579176F97.hydra

Say ‘Hello’ to Good Mornings!

If there is one lift that is one of the best (good, compound activity, builds functional strength, etc.) but the least performed in gyms, it’d be the Good Morning. This is a staple in my toolkit of lifts. I do some variation of these about bi-monthly.  Variations include bent vs. straight knee, close vs. wide stance, off the pins, etc.  This is an exercise that works the entirety of the posterior chain, e.g., low back, glutes, hamstrings.  If you haven’t tried these yet, I’d encourage you to check them out.  You will be glad you did.  Let us know what you think!

How to perform:

• Setup in power rack and place the barbell on your upper back.
• Stand with a comfortable shoulder width stance.
• Get yourself into a tight position (shoulders back, chest up and high, breathe air into your abdomen, etc.).
• Bend your knees slightly; whatever bend you choose, maintain this bend throughout each lift (as if the knees are locked in this position).
• Push your hips backwards as if youre trying to touch your butt to farthest point behind you.  Think of it as hinging at your hips.
• Descend under control.  When first doing this lift, START OFF LIGHT.  Try just the bar, for starters.
• Keep an arched back throughout the movement, do not allow your back to round.
• Go down to about parallel or slightly above.
• To return to an upright position, concentrate on pulling your hips forward to the original starting point.

http://www.exrx.net/WeightExercises/ErectorSpinae/BBBentKneeGoodMorning.html

Tips for Building a Superior Posterior!

Most of my trainers put special focus and emphasis on the glutes and the posterior chain (back of the body) in my training.  Why?  Well, for obvious aesthetic reasons and to make sure there is co-development of both sides of the body (people tend to focus more on training the front of the body). 

I train the posterior chain specifically (low back, hamstrings, glutes) once per week and then later in the week, I either have a track session (sprinting, hill climbing, etc.) or a more quad dominant workout (squats, leg presses, etc.).  

I’d suggest that you, too, put some special focus on training your posterior chain and that you thoughtfully select exercises that will help you carry out your goals.  As I’ve discussed on this blog several times, the right core exercises to develop a strong, sculpted physique are the ones that are the most basic, e.g., squats, deadlifts, lunges, etc. 

Follows is a sample routine you could follow for posterior chain and general leg conditioning.  My glutes rarely get sore and I am still feeling this workout several days later.  Have fun with it!

• Stiff Legged Deadlift – 6 sets of 6 repetitions; heavy weight.  You can use either dumbbells or a barbell.  I was using 100-pound dumbbells with wrist straps.

These should be a standard in your arsenal of exercises.  This is an outstanding lift.  This exercise develops an exceptionally strong lower back.  One of my first trainers had me do this regularly and my hamstrings responded very quickly to this exercise.  If genetics are on your side, you’ll get nice, round hammies from this lift.  If you are not already doing this one, try it out for yourself.  “Stiff-leg” is a bit of a misnomer.  Keep the knees slightly bent.

http://www.stumptuous.com/dork-diva-deadlift-and-stiff-legged-deadlift

• Pull-Throughs - 4 sets of 12 reps; moderate to heavy weight.

I can almost promise you – you will love these.  They are fun and different and you will get great results from them.  I’m including a video here which will depict how to do these.  In the clip, they use a special machine.  Just grab one of the ropes and go to the cable area.  Put the pulley at the lowest rung and attach the rope to the machine.  Do them from there.  I used the full stack of weights.  Do what you can based on your abilities.   

•  Leg Presses – 3 sets of 12 – done using the 2/1 technique; moderate weight – lift with two legs and lower slowly with only one.   Place your feet at midpoint of platform.

Because you’ll be doing this 2/1 style, be sure to choose a weight that’s heavier than you would normally do for just one leg.  I used 2-45 lb. plates on each side .  As you descend with the weight, use your free leg to hover near the platform in the event you need to help get the weight back up.  Warning: You will be sore from these and they are relatively taxing.  Humm.. in my book, not a bad thing.

• Calf Press – 3 sets of 50 (20 slow presses followed immediately by 30 fast; moderate weight - done at base of the leg press machine; heels should hang off the edge at the bottom of the platform.  Keep legs straight but don’t lock them out. 
• Adductor Machine – 4 sets of 12-15; moderate to heavy weight.  I think everyone knows how to do these.

Now, get out there and hit the gym!

To Get Results, Get out of your Comfort Zone…

I am a frequent track-go-er.  I’m always looking for ways to mix and change up my workout and push myself in new ways.  Just doing weights or cardio all the time and not incorporating new stimuli will result in stagnation.  The body needs to be pushed outside of its comfort zone to grow and improve.

I find all sorts of new and cool stuff to do at the track. If your track is anything like mine, there’s all sorts of equipment lying around which you could use and include in your workout.  Ours has logs we can drag, tires we can flip and stadium steps we can sprint.  What cool stuff does your track have?  What interesting exercises have you done there?  Let us know!

Sharing with you here an amalgam of some of our recent workouts/exercises at our local track.   

High Knees/Sprint Combo – I found this somewhere on the internet and thought it looked like fun.  We did these today at the track.  They were harder than they look.  I modified slightly from what you see here in the video.  I’ve included a video clip and a caption on how we did them.

• High knees done in a stationary way for a count of 10 followed by a sprint to the 10-yard line, followed by another set of high knees followed by a 10-yard sprint.  Do this for 60 yards total.  Get your knees up as high as you can.  High knees means HIGH KNEES!  Take a moment or so once you’ve gotten to the 60-yard line to catch your breath.  Then, do it again, but this time, do it backwards.  High knees for a count of 10 and then run backwards 10 yards and so on until you’ve gotten back to the original 10-yard line. 

Bunny Hops up Stadium Steps - hop up with both legs 2 steps at a time.  Use your arms to propel you forward and upward.  The guys in this video are INTENSE.  They do these hops at the start of the video.

Bear Crawls with Weighted Sled -  do bear crawls across a length of the football field.  In our case, we attached a 100+ pound weighted sled to our waist.  This same sled in our workout today we attached at the waist and pulled up a mid-size hill.  We also dragged it down and back the full length of the soccer field.  If you don’t have your own sled, and many won’t, get creative.  Try attaching a harness to a log or a tire and dragging these. I include a link with a picture of a homemade device.

http://i21.photobucket.com/albums/b287/pdellorto/Shooto/Workout/strongman003s.jpg

Training Tips for a Beautiful Back

A woman’s back can be particularly beautiful, especially as it relates to having both width (think: latissimus dorsi)  and thickness (think: erector spinae).  Training for these back muscles is essential.  I tend to train trapezius pretty regularly, too, e.g., shrugging exercises.  The idea here is you must train all parts of the back and hit it from different angles and with different exercises, with a focus on core lifts, such as deadlifts, bent over rows, etc.  Particular focus should be placed on free weight exercises versus machines.  Machines should be considered complementary and should not form the core of your workouts (if you want to develop a superior back). 

 http://www.fitstep.com/Advanced/Anatomy/Back.htm

I wanted to share my routine from the other night – a heavy training session for back focused on developing both strength and size (building strength typically involves performing fewer reps, say 1-5, while building size typically involves a greater number, say 8-12). 

I also tend to split up “upper back” from “lower back”, so I perform bent over rows, cable rows, etc. on one night and on a separate night perform more low back/ hip extension-type activities, such as the deadlift, good mornings, pull throughs, etc.

• One Arm Dumbbell Rows – done heavy for 8 sets of 3 each.  While only 3 reps/set, these should be very taxing to complete.  On my every set, I went heavy enough such that my training partner had to spot my final rep.   I used 80 pound dumbbells.  I focused on pulling as much as possible with my back versus my bicep.  I do this by visualizing my shoulder blade drawing back in towards my spinal column and not heaving the weight up with my arm.  I timed these – only 1 minute break total in between sets.   
• Heavy barbell shrugs - 4 sets of 6 each.  I used over 300 pounds (including bar).  Use wrist straps if needed; pause momentarily at the top of the movement.  
• Pull-ups - 4 sets of 12 each.  Do as many as you can on your own and enlist the help of a partner to get the full 12.  Pause briefly at the top and come down under control. 
• Bicep curls – 3 sets of 12.  Done at the cable machine with a straight bar.  The biceps do need some solo work.  I do these on a separate night, too.

If you do these exercises right and keep the rest periods to a minimum, you will be spent at the end of this workout.  Do these types of simple, basic exercises consistently and regularly and you will see positive changes in your back – enjoy!

Deloading/ Quick, Upper Body “Accessory” Workout

It’s not good to always (operative word is ‘always’) lift heavy or to failure.  It’s important to keep the body guessing by choosing different loads (higher weight, lower reps; lower weight, higher reps, etc.), exercises, tempos, rest periods – all of it.  All factors/variables of your workout should be changed fairly regularly.  I do things differently by the day, but for those who are ‘stuck’ in a regular routine doing the same thing all the time, you may wish to change things up at least bi-monthly, e.g., select a different set of exercises to perform, etc.

After reading recently a post from a competitive powerlifter who does monthly ‘deloads’ (one deload week/month), which I’ll define as doing more moderate versus heavy weights and fewer compound movements (i.e., allowing the body to ‘recover’ once in a while), I decided to try this out.  I’ve been doing my own deload this week.  For the most part, I’ve taken no lifts to failure (I’ve been able to complete all reps in a given set) and I’ve primarily performed “accessory” exercises.  These I’ll define as non-core lifts, with core lifts being squats, deadlifts, bench press, etc.  In the past, I wasn’t regularly factoring in week long sessions such as this. I was normally pushing hard, all of the time.

http://theironedge.blogspot.com/2008/08/deloading.html

Tonight’s accessory workout was for triceps and deltoids – anterior/lateral/posterior -

Superset moderate weight (do both of following exercises back to back with no break in between) -

• Tricep rope pressdowns (3 working sets, 10 reps/set)
• Tricep pushdowns with rope, done overhead, facing away from cable/machine (3 working sets, 10 reps/set)

Straight sets, moderate weight -

• Bent over rear delts at the Smith Machine (3 working sets, 10 reps/set)

 http://www.exrx.net/WeightExercises/DeltoidPosterior/SMRearDeltRow.html

• Barbell front raises for anterior delts (3 working sets, 10 reps/set)

Superset moderate weight (do both of following exercises back to back with no break in between) -

• Cable upright rows for lateral delts (3 working sets, 10 reps/set)
• Ab wheel (3 working sets, 20 reps/set)

If you push yourself hard all of the time, consider devoting a defined period to laying off on the heavy weights or training.  Your body and physique will thank you in the long run.

It’s all about the Form, Baby!

We’ve all seen ‘them’, snickered at them, and just plain felt sorry for what they are putting their bodies through. My current gym is filled with them, bending, crunching, contorting and lifting weights in “challenging”, misaligned positions. Every time I hit the gym, there is a person moaning or grunting, not from “the burn”, but from what I believe is real pain.

Weight training, just like anything else worth doing or knowing, is a learned skill, developed over time through self-study or instruction. If you are new to the gym scene, or getting strange looks when you lift, consider getting a trainer (read: a good one) – if even for just a few sessions. This will provide you with a base of knowledge of key lifts (e.g., squats, lunges, deadlifts, etc.) and the associated proper form. Your back – and body – will thank you in the long run for that upfront investment.

Alternatively, finding a good workout partner may make sense – if that person has been trained or knows proper lifting form and techniques.  If you train with someone with poor form, if you know no better, you run the risk of picking up their bad habits. Choose your training partners wisely.

You know who you are, jelly arms, locked knees while writhing in pain! Commit today to learn proper training form – it will be your key to training success.

-Emily Rannebarger

Lower Body Workout that will kick your butt, literally..

Had a good workout earlier today with my two partners in crime – my training cohorts.  I wanted to share with you some of the fun that was today’s session.. focused on the lower body.

Barbell Hip Thrusts - great for glutes and not for the faint of heart.  These hurt somewhat, shall we say, the pelvis area.  Done for 4 sets of 5-10, depending on the amount of weight on the bar.  On our last set, we did around 250 pounds.  Be sure you pause for a second or two at the top and squeeze your glutes to get the full benefit of this exercise. It was the first time I’d done these, but we will definitely be doing them again.  It’s important to regularly mix things up in the gym to keep the body ‘guessing’.  Always doing the same thing will result in stagnation.

Belt Squats - This exercise is an alternative to a traditional squat where the weight is held on your upper back. In the belt squat, one wears a weight belt (or uses a machine designed for this purpose, as follows) adds weight and squats down, as normal.  The difference between a normal squat and a belt squat is that the spine is not loaded in a belt squat. They are deceivingly hard to do. I’ve included a link here which shows someone doing a belt squat with a machine. In our case, we stood on a platform with a hole in the center and placed a belt around our waist. From the belt, we ’hung’ some weight. We didn’t have too much more than 45 pounds dangling from our waist and it was a fairly taxing exercise. Again, another good way to mix things up, along with providing some benefits for those who can’t squat in the traditional way.  We did 4 working sets of around 12-15 reps/set.

http://yanyanxu.com/2009/06/26/belt-squat-machine-demonstration/

Single-Leg Leg Extensions done on a Hammer  Strength machine - it’s very important to include single leg movements in your training repertoire.  Doing these will help offset strength and size imbalances that can occur with doing strictly bilateral activities.  Including here some other single leg exercises you might consider trying.  Not sure I’d say any of these are too much fun, but they are very important to include in your training arsenal.  We did these for 3 working sets of between 13-15 reps/leg/set.

 http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/singleleg_supplements

Leg Press- I think most of us know how to do the leg press.  In our case, we kept a mid platform foot position to emphasize the quads. Very high on the leg press will emphasize more of the glutes.  We went up to around 6 plates on each side and I was primarily doing the negative phase of the movement.  I would take the weight ‘down’ and my training partners would help me take the weight back up. 

We finished the workout with about 20 minutes of various ab exercises. 

I’m already sore and typically I’m not sore for a day or more.  I can promise you, you too will be sore with this routine as well – give it a try!

‘Quick and Dirty’ Tri/Chest/Shoulder Routine

Testosterone levels tend to level off after about 45 minutes to an hour of relatively intense exercise (see link that follows), so too much more time beyond this results in diminishing returns and efficiencies.  I was time-pressed yesterday, so wanted to get in and out quickly yet get in a decent workout for shoulders/triceps/chest (bit of obliques done as well).  Sharing following with you as you consider routines for your future workouts where you, too, may be time challenged.

http://www.trulyhuge.com/weighttrainingandtestosterone.htm

I. Tri set (three exercises done back to back with little to no rest; take 2-3 minute break after each triset before beginning next set) -

• Hammer Strength incline press machine  (target muscle: pecs)- 4 total sets of 8-10 reps (maximal effort; the last few reps should take all you’ve got)
• Hammer Strength shoulder press machine (target muscle: deltoid)- 4 total sets of 8-10 reps (maximal effort)
• Hammer Strength (vertical) bench press machine (target muscle: pecs) - 4 total sets of 8-10 reps (maximal effort)

II. Superset (two back to back exercises with no break in between; take about a 2 minute break in between sets)

• Dumbbell skull crushers (target muscle: triceps) – 3 sets of 8-10 reps
• Dumbbell side bends (target muscle: obliques) – 3 sets of 8-10 reps

Try this one or make up your own quick routine to save time and get the most efficiencies from your time in the gym.

Hardcore Training

Hardcore training is a mindset, it’s thinking outside of the box a bit and getting a little dirty at times. For those of us who like to train and do so seriously, we (in Dallas) are very fortunate to have one of the top hardcore gyms in the country right here by us in Arlington, Texas – Metroflex Gym.

Metroflex is the training ground for many pro and amateur athletes of all kinds – MMA, bodybuilders, powerlifters, strongmen, etc.

The place is almost indescribable (you’ve got to see if to believe it) – filthy, with gym equipment everywhere and plenty of non-working equipment. It’s a large warehouse in an industrial park filled with ‘stuff’ – atlas stones, strongman equipment, custom gym equipment, homemade 200+ pound dumbbells, etc. I love it there. You don’t want to go into this place expecting to come out looking too clean, there is no heat in the winter and no A/C in the summer – you’re going to sweat and you’re going to train hard.

The ‘spirit’ of work and effort you see there you won’t see anyplace else.

There will be many blog entries that evolve from our training sessions there. Today, I’m including some video from a modified ‘prowler’ exercise we did using some strongman equipment. I’d estimate the device we used was close to 200 pounds and we added weight on top to increase the effort. This type of pushing activity is great for lower and upper body conditioning and general conditioning and cardio.