Strength Training

T

tapmaster

Longterm Registered User
I know that a lot of people want to get big for some reason. Why not settle for strength than size? This would benefit you more physically and mentally. So whats the catch? Hard work! The key to gaining weight is SQUAT as I have mention before. It's not creatine, some other fancy product i.e. dietary supplements. As most people can't make 20 reps on anything I would suggest this as a start.

Begin with 3 sets of 8 at a weight that you can squat below parallel. Do this for 3 weeks.

Strength Training increase 5 kg a week. For legs 5 kg a week is taking it easy.

5 sets of 5 reps after your warm up sets. Do this for 4 weeks.

5 sets of 3 reps after your warm up sets. Do this for 4 weeks.

5 sets of 1 rep do this for 1 week

Light squat day

Then maximum effort squat

This is designed for someone who is not on steroids or hgh. If your on juice you would increase a minimum of 10-20kg a week. I'm not advocating juice so don't go find your neighbourhood steroids dealer and juice up as that can kill you if your unlucky. Your body weight should be increasing as well as your thighs. Don't use this program if you don't want to change your jean or trouser size.

Had a guy who told me that squat below parallel is bad for your health. Thats BS.

Happy Squat Days

Tapmaster
 
tapmaster said:
I know that a lot of people want to get big for some reason. Why not settle for strength than size? This would benefit you more physically and mentally. So whats the catch? Hard work! The key to gaining weight is SQUAT as I have mention before. It's not creatine, some other fancy product i.e. dietary supplements. As most people can't make 20 reps on anything I would suggest this as a start.

Begin with 3 sets of 8 at a weight that you can squat below parallel. Do this for 3 weeks.

Strength Training increase 5 kg a week. For legs 5 kg a week is taking it easy.

5 sets of 5 reps after your warm up sets. Do this for 4 weeks.

5 sets of 3 reps after your warm up sets. Do this for 4 weeks.

5 sets of 1 rep do this for 1 week

Light squat day

Then maximum effort squat

This is designed for someone who is not on steroids or hgh. If your on juice you would increase a minimum of 10-20kg a week. I'm not advocating juice so don't go find your neighbourhood steroids dealer and juice up as that can kill you if your unlucky. Your body weight should be increasing as well as your thighs. Don't use this program if you don't want to change your jean or trouser size.

Had a guy who told me that squat below parallel is bad for your health. Thats BS.

Happy Squat Days

Tapmaster
Click to expand...

Ive got to just second that of what tapmaster said regarding squats and going past parallel, not going past parallel or only squatting down to parallel actually damages your knees, as when your trying to squat back up your kneecap is floating and is more prone to long term damage, squat the old arnie way.......down to your ankles lol.

Cheers, Brengunner
 
I always squat below parrallel and have had no knee problems (apart from the odd niggle).

However, I personally think they're over rated. Now I only do them every so often, I've found that heavy leg presses and deadlifts has made my squat shoot up.

However, having said that, I am planning on going back to squatting, as I kinda miss it.
 
For me I look forward to the squat very much. As I feel that the overall development of your physique is affected positively. If I would add anything after this series is completed would be the box squat ala Louie Simmons, Dave Tate and Westside Barbell Club. I like to see the Mr Puniverses in the gym strutting around with their stick legs. Huge upper body and small legs equals steroids. Your balls are between your legs and not under the arms. Testosterone is released from the legs as the largest muscle group and by far the strongest.

There is another form of squat where you do 20 reps. I write about that one another time. 20 reps makes me sick in the squats. I did last Tuesday 100kg bench for 30 reps. I'd never try that with my legs. I have great love and respect for the squat.

Tapmaster
 
The same applies to many exercises. I can comfortably do 22 pull ups with feet and legs together out in front at 90 degrees.

I did this on a beach in Israel and was applauded. Probably due to me being fairly old :)



Rich H
 
Twenty rep squats - there is nothing in this world like the pain of twenty, smoothly executed to the point where your hams meet your calves. I did that alone as my only leg exercise for a couple of years - the effect on your overall strength and fitness is not to be ignored. Better served in a squat rack and with a like minded training partner.

The mind tricks I used to use to make the pain go away AND to get towards twenty reps...oooh, I've broken out in a cold sweat. Probably the most productive period for me was when I did two sets of only six exercises - twenty rep squats (or as near as possible), military press, chins, bench, bb curls and dips.
 
MC222 has raised an important issue - mindset!

I call my gym 'the zone'. Pumping up the volume and getting aggressive does it for me and i will always get those extra reps or those extra seconds off the run by pushing beyond the pain.



Rich H
 
I saw that in the Development of Physical Power (page 28), Saxon advocates training twice per week as being the correct amount of sessions. I did note that he also talks about adding another form of exercise (cycling, boxing etc) to assist with all round fitness.

Good book TM. Thanks.
 
I also use some things from JC Hise as it relates to training shoulders and overall fitness. I see so many people doing shoulder shrugs with so much weight that is amazing. When they should use a lot of weight that is not necessary. When a fraction of the weight should be used. There is something called the Hise shrugs. I wear a size 22in neck on shirt. Again, if you don't want results keep doing the things that don't work.

I get a laugh in the gym as they use the old cut and paste training programs for everyone who comes in. Had to leave the powerlifting scene for a while. They are using bands and all sorts of machines. I have never known anyone who use just cycling to gain nice shape legs. The only way to do that is to do full squats.

here is a link to JC Hise that may shed some insights for someone. The Tight Tan Slacks of Dezso Ban: J.C. Hise, Pioneer of Powerlifting - Fred Howell

Hise Shrug - Do Squats Hurt Your Neck? If So Try This... - YouTube

Try this for a month and see your neck grow beyond what you can imagine.

Tapmaster
 
One of the other techniques I use is called visualization. Which means I go over the workout in my mind long before I reach the gym and it's just a matter of doing the routine. It makes for a better workout when you have been through it before in your head. As has been pointed out the mind set has to be there.

They invent this round pad that I see so many people use on their necks in the gym to squat is a laugh. Or the towel around the bar. Make your traps stronger and you can avoid using the pad or a towel which may be already doing more harm than good.

Tapmaster
 
tapmaster said:
Again, if you don't want results keep doing the things that don't work.

[Tapmaster
Click to expand...

I see it every time I'm in the gym - people going through the same old routine time and time again and getting nowhere. The worst is when you get a group of three training, especially shoulders or chest. It becomes a social gathering and get in the way of anyone who is really there to train.

As for those stupid foam pads. They are pointless. If they worked, you would see wear and tear on it, instead of it looking pristine and new as it does. Towels are the same - both make you lose contact with the bar and exactly where the weight is pressing, in relation to your skeleton. If anything, I see them as dangerous and likely to cause spinal injuries.

I've mentioned it before, but I like the trap bar for squats. It's a combination of a squat and a deadlift, with the advantage that you can go to failure (what 'failure' - in a modern high tek gym) without the risk of injury.

On the neck thing - sorry, but I've reached an age now where vests are starting to look uncool I think. I'm happy with a size 17 and don't want to buy any new shirts:~)
 
Saxon was ahead of his time and I enjoy reading the old school books. The workouts though simple by today's standards are in my opinion the rice and beans of training. I like to squat and bench twice a week as well. I do a heavy day and then a few days later I will do a light day with a lot of sets and reps.

I like to train with the trap bar and do the Hise Shrugs as I believe that your shoulders can not be big enough like wise your neck. I buy shirts from a high and mighty shop on Edgeware Rd. The body of the shirt is massive and I get them cut at the dry cleaners so they fit properly.

I'm going to next week start again with the pinch grip and forearm strength. The pinch grip will make your hand shake like a vice grip.

Tapmaster
 
A nice (if that's the word) grip strength exercise I was given by a powerlifter years ago, is simply hanging from the chinning bar for a set time. Advantages are that it gives your back a stretch, but also, it means that you are not looking round for plates which might be in use. Especially horrible after deadlifts or trap bar squats, but a good final exercise.
 
Rich H said:
The same applies to many exercises. I can comfortably do 22 pull ups with feet and legs together out in front at 90 degrees.

I did this on a beach in Israel and was applauded. Probably due to me being fairly old :)



Rich H
Click to expand...

No mate, it was probably because your ass was hanging out the back of your trunks... and the boys thought you had sweet cheeks..!

CD
 
Hi Tapmaster,
That programme you said is like the Wendler 531, a very good programme.

I love strength training, i think alot can be learned about life in the strength gym. Its hard to find people to have an in depth discussion about strength training.
For people that are interested, a good source of informtion is a website called EliteFTS. Those guys are serious about strength.
Just one thing to add to Tapmasters post is, if you are doing a strength programme, you really need to eat really big. Most of your everyday gym goers neglect this nowadays as they are scared to loose the six pack.

All the best
12345
 
12345 eating has never been my problem LOL. I love to eat and I also love to train hard. You rightfully say that lifting big requires you to eat big. Say good bye to the 6 pack and start training for power and strength. I'm way over 22 st I eat every 2-3 hours. Going to squat tomorrow.

Best Regards

Tapmaster
 
tapmaster,
Enjoy your squats.
Yes i am doing the same foodwise, dead animals, veg, carbs every three hours or so.

Regards
12345
 
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Kettle bells and upright rows??? I was in the gym today and noticed the personal trainers using kettle bells with a novice. The idea of upright rows in itself with kettle bells is one I can't understand. When you do upright rows your elbows should be higher than the kettle bells or the barbell. Once you reach the top position the elbows should not be lower than the kettle bells or Barbell.

I don't understand some of the things personal trainers do. I think the hise shrug is much more effective than upright rows. Try it for yourself and see. Keep in mind most of these personal trainers want to keep you on the hook and get your money. That's why you buy blocks of 5 or 6 lessons.

Rant over glad I got that off my chest

Tapmaster
 
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