Tag: Powerlifting

Bradley Steiner, ‘Partials, Rack Work And Isometrics’, POWERLIFTING (1972), 16-17

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In 90% of the training you do the emphasis should be on picture-perfect form AND heavy weights. Cheating is undesirable, and while it SEEMS that you are working harder because you are lifting moreyou are, in fact, working less intensively since the “heavier” work is being distributed over many hefty muscle groups – instead of being placed on the ones that you wish to work.

Sometimes – SOMETIMES – a little cheating is okay. But more often than not when the urge comes to really pile on the workload you are better doing partials. This way you will actually be putting forth the work where it is desired, with no outside assistance. Let me show you what I mean by partials.

Ding Lifting in Ancient China

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Today’s short post comes primarily from Nigel B. Crowther’s wonderful chapter on Ancient Chinese sport and physical education. Looking primarily at Chinese physical cultures, Crowther found that weightlifting, archery, weight throwing, tug of war, boxing and a host of other activities were practiced by Chinese men. Of interest to us today, was the use of Ding’s as feats of strength.

Arthur Saxon, ‘What It Feels Like to Lift 350 Pounds with One Hand’, The Development of Physical Power (London, 1905), 23-24.

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I HAVE often been asked what it feels like to press 350 pounds with one hand, and perhaps to my readers the different sensations experienced will be interesting. In the first place, immediately I start to press the weight away from the shoulder I become perfectly oblivious to everything except the weight that I am lifting. The spectators are obliterated from my mind by the effort of intense concentration which is necessary to enable me to press the weight. I immediately engage myself in a terrific struggle in which the weight and I are competitors, and only one can win, either the weight must be lifted or else I fail. This concentration is, of course, one of the secrets of success in lifting, as I have explained in another part of my book. It enables me to bring forward the last ounce of pushing power, and for the time being to exert strength beyond that normally possessed.

John Kuc, ‘A Guide to Thigh Development’ (1984)

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When I did the original outline for this article I tried to think of an appealing title. Many trainees do no leg work at all, and those that do usually do not do enough. I thought an appealing title might entice some of them into including leg work in their training programs. I later decided that an honest evaluation of the pros and cons of leg work would be the best enticement.

I won’t try to deceive anyone; leg work done properly can really be tough. There are no easy leg exercises, and to be effective you really have to go all out. This is one factor against leg work. The fact that your legs are normally covered is the second factor. Most individuals prefer to work the muscles that are seen by everyone. Also, some leg exercises require a relatively heavy weight to be effective. Heavy poundages seem to create a mental barrier for some individuals. Combine all these factors and you can see why leg work could be ignored.

The History of the Cambered Bar

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Cambered bars, that is bars with a slight or pronounced bend, are one of the more niche elements of the gym floor. While many of us will be familiar with the EZ Bar, undoubtedly the most popular form of cambered bars, far fewer will have used Safety Squat, Buffalo or straight Cambered Bars as part of our routines. Somewhat unluckily for me, a recent shoulder problem has forced me to use safety bar squats as part of my routine.

Normally the preserve, at least in my mind, of the powerlifting community, the Safety Bar squat has allowed me to continue training my legs at a time when the traditional squat set up of pining the shoulders back is nothing short of agony. Aside from facilitating my obsessive need to squat, the Safety Bar provides the subject for today’s post. Who invented these bars? What advantages do they provide and how can we effectively use them? These are just some of the questions dealt with in today’s post.

The History of the Face Pull

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I grew up in the age of rotator cuff injuries. Whether or not the danger was as real as people believed, it didn’t matter. I, like many others, spent the first five years of training involved a series of mind numbingly boring shoulder exercises as part of our warm up. Taking light dumbbells, we would wave at one another in a variety of stilted poses and directions. Slowly but surely our coach’s obsession with shoulder injuries lessened but I still remain convinced that a shoulder injury was just one sloppy set away. Some time ago, I was told that the face pull was the answer to my fears.

The face pull has existed in a variety of forms over the past century but in my developmental stage of training, the exercise gained a remarkably important stature. We were told that, done correctly, this exercise would add mass to our backs, ensure we remained injury free and keep us standing upright, which admittedly is a tall task of any teenager.

In homage to an exercise which has taken up hours of my time, today’s post looks at the face pull. We’re going to examine its origins and, perhaps more importantly, how it came to be popularised among the lifting populace. Aside from the prowler, it is probably fair to argue that the face pull was one of the first real exercises to benefit from a mass internet exposure.

Bob Whelan, ‘Common Sense Periodization’, Hard Gainer, July-August (1999), 21-24.

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Periodization means “to divide into periods,” when defined by most dictionaries. That’s also the way that I view this term as it applies to strength training. I’m a big believer that some form of change in a routine every three or four months or so is as good mentally as it is physically. In addition to this, as noted in some previous articles, I like to have a day or two each month when I mix things up a little bit. The change keeps enthusiasm high, helps you through sticking points, bolsters your motivation, and re- energizes your training.

I want to be very clear on one thing. When I use the word “periodization”—I actually call it “common sense periodization”—I’m not advocating the orthodox definition used by the NSCA and some other organizations. I find that definition illogical. I don’t believe in a “hypertrophy phase” as being separate from a “strength-building” phase. There are also other aspects of the orthodox definition that I don’t agree with, but rather than get into all of that I’d rather just focus on my definition.

The History of Kaatsu Training

“Wrap a band around your bicep until it begins to go numb, then pump out 30 reps with a light weight… Trust me, the pump is worth it.”

These are not the words of an enlightened man but rather my first experience of Kaatsu or Blood Restriction Training. Brought to my attention by a training partner whose grasp of science is not always the strongest, Kaatsu training has grown in popularity over the last decade. While my friend’s description may seem appropriate at first glance, there is quite a lot more to this training system than first meets the eye.

With this in mind today’s post seeks to answer three simple questions: what is Kaatsu training? How was it created? And, perhaps most importantly, should you try it?