ISSUE
#10
INSIDE
THIS ISSUE...
-
"Simple Strength Training Routines
for Advanced Results"
-
"Examining the Suggested Strength
Ratios of Muscle Groups"
1
- SIMPLE TRAINING & ADVANCED RESULTS
Getting
big and strong should be very simple and easy. Train hard,
heavy, and frequent. Make sure your food intake is adequate
to supply the extra energy demands and allow for growth. Finally,
get sufficient rest (sleep) and follow a proper recovery schedule.
What
follows is a very simple program that I am sure will be effective
in adding lean muscle mass and strength. The exercises are
basic and heavy, BUT/ that is what works. Trust me, you need
to train consistently, 3 to 4 days/week. Follow the program
for 3 weeks then change some exercises, the exercise order,
or the repetition number to keep improving. My clients have
gained an average of 9 lbs. when using this program in combination
with correct supplementation!
FOR
ALL WORKOUTS
perform
a general warm-up and light warm-up sets for the muscles to
be exercised
follow
with some light stretches for the muscles to prevent injury
rest
3 minutes between all sets
DAY
1 - LEGS
Leg
press: 3 sets of 8 to 10 repetitions (the final rep should
be the last rep possible)
Leg
curl: 3 sets of 8 - 10
Leg
extensions: 3 sets of 8 - 10
Standing
calf raise: 3 sets of 8 - 10
Abs
and low-back extensions: 3 sets of 15 (rest only 30-60s between
sets)
DAY
2 - CHEST AND BACK
Flat
chest press (barbell, dumbbell, or machine): 3 sets of 8
Front
pulldown or pull-up: 3 sets of 8
Incline
chest press: 3 sets of 8
Seated
row: 3 sets of 8
Chest
fly: 3 sets of 8
Wide-grip
seated row: 3 sets of 8
DAY
3 - SHOULDERS AND ARMS
Shoulder
press: 3 sets of 8
Standing
cable lateral raises: 3 sets of 10
Triceps
parallel bar dips: 3 sets of 8
Narrow-grip
barbell curl: 3 sets of 8
Triceps
pressdown with an angled bar: 3 sets of 8
DB
curl: 3 sets of 8
Follow
the program in this daily order, regardless of the number
of workouts per week. If you work out 3 times a week, each
workout will be done once. If you work out 4 times, pick up
the next week where you left off. And finally, make sure you
get enough rest and energy. Don't be afraid to take some time
off after 3-4 weeks to avoid overtraining because getting
sufficient rest is one of the most important principals of
the "simple training" program.
I'd
love to hear how the program goes should you choose to meet
the challenge.
2
- STRENGTH RATIOS
Muscle
balance refers to the relative strength of 1 muscle group
to another. The muscles can be either ANTAGONISTIC or CONTRALATERAL.
|
ANTAGONIST
MUSCLES
|
CONTRALATERAL |
|
-the quadriceps and hamstrings OR the triceps and biceps
-each
acts in opposition to the other (extension vs. flexion)
|
compares
the left and right sides |
Some
strength coaches and researchers believe there should be certain
strength ratios between muscle groups for optimal performance
and injury prevention. In theory, the greater the strength
of the prime mover (i.e. the biceps in the biceps curl), the
greater the stress on the antagonist muscle (triceps) to provide
stabilization, BUT/ research has not shown any specific strength
ratios corresponding to injury prevention or increased performance.
In fact, a large range of values have been observed in healthy,
injury-free athletes so these ratios may not truly determine
injury risk.
One
must also consider the athlete's gender, the activity, the
body's position in testing, and the testing movement speed.
As the movement increases in speed, the difference in force
output between antagonistic muscles will decrease (because
all muscles produce less force at higher movement speeds).
We must also remember that a test of muscle strength in the
seated position may not be truly indicative of the muscle's
performance in an action such as sprinting.
THEREFORE,
use ratios merely as GUIDELINES, not as rigid standards. In
fact absolute strength may be more important. Again, in THEORY,
weak individuals with "normal" strength ratios may
still be more susceptible to injury than strong individuals
with a "poor" strength ratio. This theory would
hold true if absolute strength is necessary for performance
and injury prevention, rather than a relative strength.
Specific strength ratios (a summary of numerous
studies)
NOTE:
the studies were performed at slow movement speeds
(slower than the average weight training speed
of movement)
Ankle
(calves vs. anterior tibialis) --- 3:1
(i.e.
"normally", the calves are 3x's stronger than the
anterior tibialis)
Knee
(extensors [quadriceps] vs. flexors [hamstrings]) --- 3:2
It
is common for many athletes to have much stronger quadriceps
but the hamstrings are very important for optimal sprint performance
and for maintaining the integrity of the knee joint. Almost
everyone should increase their commitment to hamstring training.
Hip
(extension vs. flexion) --- 1:1
Hip
extensors are the gluteal and hamstrings. These provide the
drive in sprint push-off. Hip flexors bring the knees to the
chest in sprinting.
Shoulder
(flexion [anterior deltoid] vs. extension [posterior deltoid])
--- 2:3
Shoulder
(internal rotation vs. external rotation) --- 3:2
Note:
internal rotation is aided by the pectoralis and latissimus
dorsi muscles.
Elbow
(flexion vs. extension) --- 1:1
Biceps
and triceps strength should be roughly equal, however the
triceps may be stronger just because it composes more muscle
mass.
Lumbar
(flexion [abdominals] vs. extension [low-back]) --- 1:1
Your
core strength training should be focused to develop equal
strength in your abdominal muscles and low back muscles.
With
respect to training programs and muscle balance, include priority
training and extra work for weak muscles (i.e. train them
first in the workout). As well, incorporate priority training
and extra work if there are contra-lateral strength imbalances.
I believe the areas that would benefit most from an emphasis
on muscle balance training are the upper back and the lower
body.
Most
individuals emphasize training of the anterior upper body,
thus overdeveloping the anterior deltoids and chest. This
may lead to improper posture (upper back rounding forward)
and injury development (due to the strength imbalances in
throwing, etc.). I suggest every trainer should incorporate
additional upper back movements such as "shrugs",
"wide-grip seated rows" (emphasizing the shoulder
blades coming together), and "posterior deltoid lateral
raises".
And
finally, there should also be a distinction made between upper
body strength and lower body strength. For most individuals,
training focuses on the upper body. Compare your squat and
your bench press, if the squat is not roughly 1.5x's greater
than performance in the bench press, your lower body development
and athletic performance may be suffering.
Reference:
ESSENTIALS
OF STRENGTH TRAINING AND CONDITIONING (NSCA)
