3 Fixes for Weak Body Parts
Mountain Dog Style
by John Meadows, CSCS –
8/29/2011
Although the title of this article says "Mountain Dog style," that isn't entirely true. The
crux of what you're about to read was inspired by (stolen?) from an American
physicist born in 1879 that had this topic all figured out. He was a bright guy, even
winning a Nobel Prize in physics. You may recognize the name, Albert Einstein.
Here are the three Einstein quotes that laid the foundation for my theories on bringing
up weak bodyparts:
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The definition of insanity is doing the same thing over and over again and
expecting different results.
Everything should be made as simple as possible, but not one bit simpler.
Imagination is more important than knowledge.
Here's how they apply to fixing your bodybuilding woes.
1. Einstein: The definition of insanity is doing the same thing over and over again and
expecting different results.
Mountain Dog Interpretation: If what you're doing isn't working, ditch it.
Bodybuilders are creatures of habit. Many stick to performing the same exercises
week after week, steadfastly refusing to change even long after their beloved exercises
have stopped delivering.
For example, bodybuilders often approach me for leg training assistance, yet when I
start to outline a leg routine for them, all I hear is, "Well, I don't like x exercise or y
exercise, I like to do w and z." Let me wrap my head around this: You're
asking me for help because something is off, but refuse to change what you're doing?
How does this make sense?
Don't continually repeat something that isn't working. Period. I know this sounds
simple, but many bodybuilders find this idea a challenge.
Embracing this pragmatic approach was critical in my quest to improve my weak
points. I didn't care what I was doing, if it didn't deliver any progress after six months
or so, I'd ditch it.
For example, I had pathetic back musculature for many years when I competed. I did
what all the local guys said to do, working my ass off doing deadlifts, chin-ups, and
bent over barbell rows. But after doing this for close to a year, my back had made zero
improvements. I'm not suggesting these aren't fantastic movements, but for me, they
weren't. I realized that to develop an awesome back, I needed to start over. And I
eventually developed a very good back, but only after finally figuring out what
worked for me.
Here's a sample back workout that I found effective:
Exercises
SetsReps
Meadows rows
A
4* 8
See the end of the article for a description.
One-arm barbell row
These are awesome for lower lat thickness. Stick one end of a barbell into a
corner. Stand beside the bar and grip it with one hand, just below where you load
B the weight. I suggest using 25-pound plates for maximum stretch.
4
Keep adding a 25-pound plate per set until you can't get 8 reps. To give you an
idea of what I do, I start with three 25's and usually do 4 sets. Focus on the stretch
at the bottom, and relax your scapulae! You should get a monster pump in your
lats from these.**
C
Dumbbell pullovers
In this version, lie on the bench, not across it, and hang your head off the end.
3
8
12
This allows for an awesome stretch. Only bring the dumbbell to the top of your
head to keep tension on the lats and serratus.
Partial heavy wide grip pulldowns to front
D
3
Perform these as wide as possible, only pulling the weight down to eye level. Use
a heavy weight and relax your scapulae for a maximum stretch.
8
Dumbbell shrugs
E
3
12
3
to failure
Hold the dumbbells for 3 seconds at the top of every rep.
Banded hyperextension
F
Fight against the band on the way up. Make your spinal erectors flex. This is my
favorite lower back exercise.
* 2 warm-up sets
** one-arm barbell row video
2. Einstein: Everything should be made as simple as possible, but not one bit simpler.
Mountain Dog Interpretation: Do less for strong bodyparts, and more for weak ones.
Just like how the body can only digest so much food, there's also a point of
diminishing returns with training. Your body can only handle so much. If you're
following a hard training protocol and going balls out, you need to sacrifice some sets
and volume for a strong body part and apply that energy to a weaker one.
Let me repeat, do not just add volume on top of volume for someone who is already
training balls out hard. According to Einstein, that would qualify as "simpler."
Here's a real world example.
I worked with top national level competitor Brad Davis last year and he saw great
improvement in his legs, which had been his weakness. Our strategy was to scale
down his back training – his back was already world class – from once a week to once
every two weeks, and train his legs three times over two weeks. The result was he
didn't lose an iota of muscle loss off his back and his legs improved dramatically.
Here's how we attacked it:
DayWeek 1 WorkoutWeek 2 Workout
1 Legs
Legs
2 Chest/Shoulders Chest/Shoulders
3 Off
Off
4 Back
Legs
5 Off
Off
6 Arms
Arms
7 Off
Off
Then start back at week one.
Here's a variation that I have Jr. National champion Shelby Starnes doing. His
weakness is arms lagging behind his torso.
DayWorkout
1 Legs
2 Chest/Shoulders/Triceps*
3 Off
4 Back/Biceps**
5 Off
6 Arms***
7 Off
* volume for chest is reduced and additional triceps work is added in
** volume for back is reduced and additional biceps work is added in
*** a full biceps-triceps workout
You can continuously repeat these rotations until you've fixed the problem.
Remember these are weak bodyparts for a reason, and they won't change overnight. It
will be a fight, but you have to put your mind to it, and grind relentlessly.
I also applied this to my arms this past offseason. My biceps are significantly better
than my triceps, so I only trained biceps once every two weeks, and added more sets
of triceps on arm day. I also added triceps on chest day, so in my case, it was a blend
of what I had Brad and Shelby do. My triceps are significantly better, but they aren't
there yet. For me, this will be a fight, too.
Here's a sample triceps routine:
Exercises
SetsReps
Rope pushdowns
A
5* 15, 12, 10, 8, 6
This targets the lateral head of the triceps.
Pronated kickbacks
B
4
8
4
8
See the end of the article for a description.
Close grip bench on Smith machine
C
Set the bench on a slight incline. Lower the bar slowly to near the chin,
similar to a JM Press. Do slow and controlled sets.
* 2-3 sets to warm up elbows
3. Einstein: Imagination is More Important than Knowledge.
Mountain Dog Interpretation: Creativity is King
I take great pleasure in finding exercises that are novel and unique. By unique I don't
mean some upside down BOSU ball one-arm reverse squat perversion, but basic
exercises performed in a new way. Just a small change can be mentally stimulating
and kick-start new growth.
Tweaking basic exercises will also help you better feel the muscles you're targeting.
You might try five things that leave you shaking your head before stumbling onto a
variation that lets you feel the muscle working like never before.
The cool thing is when you learn to feel your muscles working better, you can start
looking at your whole program and evaluate what works and what doesn't.
Your mind to muscle connection is extremely important when it comes to improving a
weak point. Most lifters just pound the muscle into oblivion, or so they think. Often
when I talk to bodybuilders about their weak points, one common theme is that they
just can't make that muscle sore anymore.
Remember, if you can't feel a weak muscle working during training and you can't get
it sore, any changes in volume or frequency are useless.
Unfortunately, many believe that all that's needed is a simple plan with the basic lifts
performed over and over. While that may work for the genetically gifted, enormously
"enhanced," and novices, it will only take the rest of us so far. Eventually your
beloved bench press will stall, you'll get injured, or you'll just quit in frustration.
Here are a couple of my favorite tweaks.
Meadows rows. This is a basic rowing variation that simulates a dumbbell row with a
T-bar machine. Stand perpendicular to the end where the weight is loaded. Grab the
bar using wrist straps. Start the movement by kicking your hips out away from the bar
to ensure the lower lats are engaged. This exercise turned my struggles with back
development around.
Here's a video:
Pronated kickbacks. I just don't like some basic exercises, triceps kickbacks being one
of them. In this variation, turn your hand over so that your palm is facing the floor.
Now bend down to about 90 degrees (like a regular kickback), and forcefully kick the
weight up while flexing your triceps. You'll get a tremendous contraction in the
stubborn long/inner head and medial head of the triceps.
Less Talking, More Doing
Everybody has a stubborn or weak bodypart – hell, some of us have more weak points
than strong points – but never just assume that you're cursed and throw in the towel.
My hope after reading this is that you now have some fresh ideas to start chipping
away at your own weak bodyparts.
But please, no more talking about it! It's time to follow through! Don't become
another internet expert that sits on a forum belittling others and quotes references and
studies but never accomplishes anything.
Make a decision that you're going to get bigger legs, or bigger arms, etc., and then
start the journey.
I hope you found these tips helpful. Please post your questions in the LiveSpill. I'd
love to hear from you!
Mountain Dog Training for Intermediates
by John Meadows, CSCS – 10/25/2011
As the creator of the Mountain Dog training system, even I'll admit that it can be a
little brutal.
I've received hundreds of hateful emails and profanity-laced text messages over the
years from readers and clients telling me that Mountain Dog leg training left them too
sore to walk up a flight of stairs or even sit on the toilet.
And for the last time, no, I do not own stock in any brand of adult diaper.
This has led many to label Mountain Dog an "advanced" training system, intended for
guys who've exhausted most traditional methods. I basically agree, as like indieting, it
only makes sense to "try to get the most out of the least."
In other words, why hit a balls-out Mountain Dog leg workout and have to be wheeled
out of the gym on a gurney when a simple linear progression program of basic
exercises will work?
But then there's the huge category of so-called "intermediate lifters." These guys are
bigger and stronger than the fresh-faced beginners, but not developed enough to do
damage on a bodybuilding stage or powerlifting platform. Are these guys ready for
Mountain Dog? Maybe, maybe not.
To that end, here's how I classify beginner, intermediate, and advanced lifters:
Beginner
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Less than two years in the gym.
Strength is poor. Can't bench press or squat their own bodyweight.
Not coordinated enough to do heavy compound movements well. Require
plenty of hands on guidance.
Often can't feel target muscles working.
Can't understand most cues such as "tuck your elbows in" or "lift your sternum
up."
Physiques can vary considerably, but usually will show very little muscle belly
fullness or roundness, vascularity, or striations. Might even be skinny fat.
Intermediate
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Usually two years plus in the gym.
Decent at executing the basic heavy compound movements.
Can feel most muscles working well.
Understands most verbal exercise cues.
Strength is decent. Can likely do a few reps with bodyweight on bench presses
(or within 30 pounds of bodyweight for females), and their weight plus 100
pounds in the squat with good form for a few reps (or bodyweight plus 25
pounds for females).
Physiques show signs of good development, usually described as "athletic."
They might have some muscle groups that are lean with some decent size and
fullness. Again, this can vary considerably.
Advanced

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Five years plus in the gym.
Very good at executing the basic heavy compound movements. Understands
how to use machines and align their body to target specific muscles.
Understands the little things, such as proper elbow trajectory in a row. Good
kinesthetic awareness.
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Have done drop sets, supersets, and other high intensity techniques
successfully.
Mentally tough, as they've pushed themselves hard to bust through plateaus.
Can feel most muscles working well.
Very good at interpreting verbal cues.
Physiques can vary, but you might see some striations and vascularity, along
with some "under the radar" muscle development such as hamstrings and rear
delts.
More on Beginners
So to round up, insanity is not required if you're a beginner. Strive to master the basics
such as squats, deadlifts, bench presses, leg presses, barbell curls, tricepspushdowns,
etc. You'll get bigger and stronger just by doing the basics and focusing on pushing up
the weights or reps.
Focus should be kept on beating your logbook and executing perfect form. Don't let
the need to push more weight dictate form – it should be constant and near perfect.
Keep it simple and grow!
The Next Step: Welcome to Intermediate Mountain Dog
Land.
So now it's time to ramp up the volume and intensity to superhuman levels, right? Not
so fast. At this stage I'm going to challenge you a bit more with some high intensity
sets and work your volume up some, but not to advanced levels.
Here's my simple way of explaining the main difference between advanced and
intermediate training.
Volume
Volume is less for intermediates. See the chart below for a typical 12-week program
model:
Phase 1 (weeks 1-3)Phase 2 (weeks 4-9)Phase 3 (weeks 10-12)
Intermediate6-8 sets*
8-12 sets*
6-8 sets*
Advanced 9-12 sets*
12-20 sets*
7-10 sets*
* depending on size of bodypart.
Why such a moderate approach? Again, it's all about getting the most out of the least.
The intermediate program is a step up from what a beginner would do but not as much
as an advanced. This is still extra stress and muscle breakdown that will set the stage
for continued gains.
What about the deloads?
For advanced programs, I advise that you go light for a week or take a week off
completely if you think you need it. If you've executed the program properly, you'll
probably need a break of some kind.
For intermediate programs, a deload usually isn't necessary. Although you're being
pushed harder, you're not being pushed to the brink of overtraining or even
overreaching, for that matter.
What about training frequency?
For advanced trainees I often build five-day or even six-day training programs.
Advanced athletes usually have their supplements and diets more dialed-in than
intermediates, which is another factor that allows them to push harder and longer.
Intermediates will not train more than the standard four days per week. This helps
build conditioning and develop good training and lifestyle habits. Shape your habits
now, as they'll become a necessity when you're ready to step it up to the advanced
level.
Exercise Rotation
For advanced programs, I never schedule the same workout twice in a row. At this
point in your training you have to constantly find ways to shock the body. The "keep
it simple" motto that brought you to the advanced level is no longer the best choice for
staying ahead of the adaptation curve.
For intermediates, we'll keep a basic core movement in the workout in the same place
(usually the second exercise performed). We'll change the execution of it, but it will
be there every week.
Here are a few examples:
Intermediate Chest Workout: Week 1 (8 working sets)
Exercise
SetsReps
AIncline dumbbell press3 8*
B Incline barbell press 4 12, 10, 8, 6**
C Dumbbell twist press 3 10
* after pyramiding up to a heavy weight
** the last 2 sets are considered working sets
Intermediate Chest Workout: Week 2 (8 working sets)
Exercise
SetsReps
ADecline dumbbell press3 10*
B Incline barbell press 4 10, 8, 6, 4**
C Ladder push-ups
2 failure
DPec minor dips
1 failure
* after pyramiding up to a heavy weight
** the last 2 sets are considered working sets
You can see the basic exercise remains in the #2 position. It will likely stay there
throughout the program, with only some minor variances in how many reps to execute
and the form used.
This lets the trainee maintain focus on a good basic exercise and affords them a means
to gauge their strength. Eventually they'll graduate to the advanced level and the
poundages lifted will still be important but not as important as the intensity generated
during the set.
Compare this to two weeks of an advanced program:
Advanced Chest Workout: Week 1 (10 working sets)
Exercise
SetsReps
AIncline dumbbell press4 8*
B Incline barbell press 5 12, 10, 8, 7, 6**
C Dumbbell twist press 3 10
* after pyramiding up to a heavy weight
** the last 3 sets are considered working sets
Advanced Chest Workout: Week 2 (12 working sets)
Exercise
SetsReps
ADecline dumbbell press
3 10*
B Reverse band bench press**5 5
C Ladder push-ups
2 failure
DPec minor dips
2 failure
* after pyramiding up to a heavy weight
** pyramid using a 5 x 5 rep scheme
As you can see, the entire selection of exercises changed the second week, and will
change again the third week.
Intensity
With intermediates I begin to slowly work more intensity into their programs for a
little extra push as the program progresses.
As you can see in the chart below, the main difference between intermediate and
advanced trainees is in Phase 2. I believe in throwing everything but the kitchen sink
at advanced athletes during this phase, but hold back a bit with intermediates as
they're typically just getting used to doing high intensity techniques on a weekly basis.
Phase 1 (weeks 1-3)
Intermediate6-8 sets*
One of these sets might
be a drop-set, a restpause set, a set with
additional partials, etc.
Phase 2 (weeks 4-9)
8-12 sets*
Phase 3 (weeks 10-12)
6-8 sets*
Two or three of these sets
might be a drop-set, a brutal
rest-pause set, a set with
additional partials, etc.
Two or three of these will
be very high intensity.
This is setting the stage This is setting the stage for
for Phase 2.
Phase 3.
Advanced
9-12 sets*
There are less overall sets to
facilitate recovery from
Phase 2, which should have
been very difficult.
We've upped the intensity from This lower volume period is
Phase 1, but done it logically when most grow the most.
and slowly.
12-20 sets*
7-10 sets*
Two or three of these 4-10 of these sets might be a
sets might be a drop-set, drop-set, rest-pause sets, a set
a rest-pause set, a set with additional partials, etc.
with additional partials,
etc.
This is gut busting time. My
goal is to take you right to the
edge of overreaching and
maybe just past and reel you
back in.
Two of these sets might be
a drop-set, rest-pause sets, a
set with additional partials,
etc.
Again, this is where most
see good growth, as we're
allowing the body to grow
from Phase 2 with a little
less volume.
* depending on size of bodypart.
Bandwork
If used correctly, bands are a great way to add intensity to your training. They're not
often used in the bodybuilding world, but I've adapted them to fit a hypertrophy
model. I also like to use chains when available.
Phase 1 (weeks
Phase 2 (weeks 4-9)
1-3)
IntermediateNo band work A few sets of band work, primarily to learn the
technique and to get some added intensity.
Advanced No band work Six weeks of very structured band work with
increasing loads every week. Six weeks will take
you to the brink of overreaching or beyond if done
correctly.
Phase 3 (weeks
10-12)
No band work
No band work
Final Thoughts on Intermediates
While this article is training-based, I'd be remiss if I didn't mention the value of proper
nutrition and supplementation.
The more advanced the program gets, the higher your training intensity and volume
will be. Your body needs fuel; it needs high quality food and in some cases
supplements to deliver maximal results.
Training and nutrition must always receive equal attention if outstanding results are to
be achieved. If your nutrition is bad, I promise you my program will not accomplish
much except teach you some cool exercises. If your nutrition is first class, you'll see
results, I guarantee.
Moving on from beginner to intermediate is a major steppingstone as it's where the
dedicated bodybuilders start to distance themselves from the many recreational lifters.
But jumping from a basic routine to a full-tilt Mountain Dog assault is unwise,
unnecessary, and counterproductive.
Try some of these intermediate steps and take your physique one step closer to the
advanced level!
Managing Inflammation
by John Meadows CSCS, and Bill Willis Ph.Dc – 12/14/2011
Inflammation is big business. With an aging population seeking to live a long and
pain-free life, pharmaceutical companies are hard at work developing drugs to combat
the many faces of inflammation. But this stuff isn't just for old folks – young bucks
looking to get bigger and stronger can benefit as well.
Inflammation is the body's first response to an injury or infection. It was originally
defined by the Latin words calor, dolor, rubor, and tumor, which
mean heat,pain, redness, and swelling, respectively. What's interesting is the pain,
redness, and swelling aren't directly caused by the infection or injury, but the immune
system's response to them.
When an inflammatory response is triggered, chemical messengers
called cytokines are released. This causes local dilation of blood capillaries and the
skin to warm and redden due to increased blood flow to the area.
Dilation of the vasculature creates gaps between the endothelial cells lining the blood
vessels, allowing blood plasma to leak into surrounding tissues. This expansion of
fluid volume induces swelling, which leads to pain by putting more pressure on local
nerve endings.
Cytokine release also makes vascular endothelial cells more "sticky," allowing white
blood cells to attach and move from the blood into the inflamed tissue. To clear out
any invading microorganisms and/or damaged tissue, white blood cells release
substances that further increase inflammation and can cause local tissue damage,
increasing pain.
While this all sounds like a very destructive process, acute inflammation is a normal
part of life. The benefit of the temporary discomfort and swelling is that inflammation
allows large numbers of immune cells to rapidly move into areas where they're needed
to kill any invading microorganisms and begin the healing process.
For example, you're slicing your grass-fed flank into pieces to throw into a stir-fry and
accidentally cut yourself. A blood clot rapidly forms to stop the blood loss, but the
break in the protective barrier of your skin allowed bacteria in.
The immune system instantly keys up on the presence of these bacteria, triggering an
inflammatory response. This makes blood vessels in the area "leaky," causing
swelling, pain, and redness, but it also allows white cells to rapidly move into the area
and kill the invading bacteria before they can spread and create a bigger infection.
What About Training Soreness?
The last thing we want to do is steer you away from training like an animal, so you
should know that the inflammation that accompanies hard training is good.
In this case, muscular contractions cause a local increase in cytokines, activating
inflammation. Think of cytokines as local chemical messengers – they're
signaling proteins that help with intercellular communication, such as Interleukin 6
(IL-6) increasing muscle glucose uptake and the use of fats as fuel.
They also activate a local inflammatory response, kicking off a cascade of events
associated with muscle growth and repair. Along with local growth factor release in
response to mechanical tension, infiltrating immune cells play a direct role in satellite
cell activation by locally releasing the cytokine TNFα.
Think of it like a construction site that's been damaged by a storm or hurricane. The
foreman (cytokines) tells his crew to bring in more building supplies and to get busy
fixing things – but now, make the building even more stable by using more material
than what was originally planned. The result is a bigger and better building.
These types of acute inflammatory responses are totally normal and are involved in
everything from wound healing to muscle growth. But what happens when
inflammation is chronic instead of acute?
Chronic Inflammation
This is a big deal. The medical establishment tells us that hypertension is the "silent
killer." According to many progressive doctors, chronic inflammation also deserves
that designation.
Like acute or short-term stress, acute or local inflammation is usually okay. But
chronic/low grade inflammation tends to be systemic, and can lead to joint stiffness
and overall muscle aches and pain. At its most serious level, it can result in heart
disease or insulin resistance, and most chronic degenerative diseases (think
cardiovascular disease, various forms of arthritis, rhinitis) and even cancer are driven
by chronic inflammation.
The bottom line is that chronic inflammation means loss of performance, and possibly
even more serious health problems down the road.
What Causes Chronic Inflammation?
Fat Balance. Most of us eat too much omega-6 fatty acids and not enough omega 3's.
Here's why:
Competitive inhibition of delta-6-desaturase. Referring to the diagram below, you'll
notice that the first step is dependent on delta-6-desaturase. When you take
significantly more omega-3 than omega-6 – or vice versa – they compete against one
another. This is why I tell people that super-loading omega-3 is not a good idea.
If you take in too much omega-3, you'll have issues converting omega-6, which is also
essential. So don't fall for the "take 20-30 grams of fish oil a day" recommendations.
Fact is, some topnotch doctors report seeing patients with unusual bleeding and joint
pain from taking excess omega-3. On the other hand, problems also occur with
ingesting too much omega-6, which happens to be much more biologically active and
will set the stage for more inflammation.
Here are some key points:
Prostaglandins. These are lipid compounds derived from fatty acids. They can be both
inflammation promoting and inflammation calming. An easy way to remember if the
prostaglandin is anti- or pro-inflammatory (in case you're ever in
a Jeopardy showdown) is that even numbers are pro-inflammatory, and odd numbers
are anti-inflammatory.
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'Ases.' Anything that ends in "ase" is an enzyme that pushes the conversion
process along.
Arachidonic acid isn't all bad. PG2 is created from AA, but so are lipoxins,
powerful anti-inflammation agents. Lipoxins are a relatively new discovery,
and help to slow down inflammation. They're produced if salicylic acid is
available. So take a baby aspirin or eat plenty of fruits and veggies and you're
set.
Cox-1 production is good. Notice the pathway to the left of DGLA. This is a
very strong anti-inflammatory pathway leading to PGE1. This is one reason
why GLA is a very good thing.
Let's move on to the omega-3 pathway.
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The prostaglandins produced through this pathway are all anti-inflammatory.
DHA also produces resolvins and protectins, and like lipoxins, are relatively
new discoveries.
Resolvins, as the name implies, resolves inflammation. Dr. Charles Serhan has
done some fascinating work showing that Resolvin E (made from EPA)
inhibited activation and movement of immune cells, resulting in diminished

inflammation. It's also been shown to reduce skin inflammation, periodontal
disease in animals, and other cool stuff. Resolvin D (made from DHA) has also
shown tremendous benefit.
Protectins, as the name implies, protects us in some way.
Trans fats. Simply put, all trans fats are garbage. Look at the delta-6-desaturase
enzyme in the two pathway diagrams. Trans fats can kill this step by inhibiting delta6-desaturase. In other words, trans fats are crippling the healthy processing of fatty
acids! Trans fats also get into your cell membranes and crowd out EFAs, thus
increasing insulin resistance.
Alcohol. Just like trans fats, alcohol can slow delta-6-desaturase in its tracks.
Alcoholics usually have chronic inflammation as a result. Go easy on the booze.
Insulin. I'm referring to insulin injections here. In some cases it may be a medical
necessity, but for those injecting it for its anabolic properties, just know that it also
fires up inflammation.
Excess caffeine. Drinking a cup or two of coffee isn't a problem, but those who drink
it all day are also increasing inflammation.
Excess refined carbs. Constantly slamming non-nutrient dense refined carbs can also
create inflammation. One way is by making the delta-5-desaturase enzyme
"hyperactive." On the omega-6 diagram you'll see that this is what converts DGLA to
arachidonic acid, which produces inflammatory prostaglandins.
How do you know if you have inflammation?
The most common way is to get a high sensitivity C-reactive protein test. Many
physicians now use this test as a predictor for heart attack risk as well. Although not a
perfect test, it's great for measuring low-grade chronic inflammation.
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A reading of less than 1 mg/L is low risk.
A reading of 1 – 3 means is an average risk.
A reading of 3 or above is high risk!
However, don't stop with the C-reactive protein test.
Next, get an omega-3 index test. Used to test for low omega-3, it's also being used as
a measure for cardiac risk. I like the idea – instead of eliminating cholesterolthrough
drugs, focus instead on raising omega-3 levels.
Ask your physician to measure your antioxidant levels as well. They can measure
Vitamin A, E, and various minerals like selenium. Low antioxidant status usually
means higher inflammation.
What about Drugs?
While I don't believe all anti-inflammatory drugs are evil, they are vastly overused
and can be dangerous if abused. It's one thing to pop a few Motrin once a month to
relieve soreness, but constant use can lead to trouble.
By inhibiting inflammatory prostaglandin activity, NSAIDs (non-steroidal antiinflammatory drugs) may inhibit muscle protein synthesis after a workout. Also,
NSAID junkies usually aren't aware that chronic NSAID use breaks down joint
cartilage. Hello arthritis.
Conventional NSAIDs (such as Motrin, Naproxen, Advil, etc.) interfere with
both cox-1 and cox-2. (Refer back to the diagram to see where they fall in the EFA
pathways.) Cox-1 is essential for keeping a healthy stomach. In fact, helicobacter
pylori infections that lead to ulcers are often caused by NSAIDs.
After the cox-2 enzyme was discovered, a new class of drugs was developed
(Celebrex, Vioxx, Bextra) that suppress cox-2 but leave cox-1 alone. However, it was
soon found that these cox-2 inhibitors also increased the risk of heart attack by four
times compared to traditional NSAIDs.
12 Tips to Manage Inflammation
1. Balance EFA's. Dump any cooking oils made with corn, safflower, and other
high omega-6 oils.
2. Eat more cold-water fish or use fish oil capsules. Wild salmon, sardines, and
herring are great sources as they're low in mercury, but if you still fear
mercury, eat a serving of Brazil nuts every day. The selenium in them binds to
mercury, making it nontoxic.
3. Eat grass-fed meat. Pasture-raised, grass-fed livestock have superior fatty acid
profiles. Just be careful here, this industry is full of bullshit artists. Get to know
the farmer.
4. Limit refined carbs. Refined sugars are anti-nutrients – they take more from
your body than they give. They also raise insulin, which isn't catastrophic, but
constantly doing so will result in increased inflammation. Use simple carbs
post-workout only, and perhaps a small amount in your intra-workout shake.
Alternatively, you can also use a carb-free protein hydrolysate like Mag-10®
Anabolic Pulse during training and forget the carbs altogether.
5. Lose weight if overweight. Fat cells produce IL-6, TNFα, and other
inflammatory cytokines. The fatter you are, the more you produce, and the
more inflamed y
6. Get a massage. A massage is an excellent way to relieve inflammation. Try to
get one every week or two.ou get.
7. Increase spices like curcumin, ginger, and oregano. Curcumin is a must. There
are over 2000 studies supporting its use. It suppresses the interleukin-6
mentioned earlier, along with many other inflammation promoting compounds.
I usually recommend ginger for those with upset stomachs or nausea. It also
can block lipooxygenase. (See the omega-6 diagram for why that would be
beneficial.)
8. Avoid trans-fats. Nuff said.
9. Avoid (or limit) alcohol. Hammering back shots like it's New Year's Eve is
okay once in a while – like, say, on New Year's Eve – but if your idea of
moderation is limiting alcohol consumption to just the days of the week that
end in "y," then you probably have issues.
10. Avoid excessive caffeine.
11. Eat more fruits and veggies. This will increase the antioxidant status of your
body.
12. Use supplemental antioxidants and vitamins. If you can't get enough food in
during the day, or simply don't like certain foods, use
supplements. EPA/DHAand GLA supplements are number one, but you might
also want to include vitamins A, C, E, and D.
Lastly, add in magnesium, selenium, and zinc.
And We're Out
Inflammation is a complex topic, and this article has merely scratched the surface. We
hope that we've at least given you a few things to consider as you try to kick off 2012
on a healthier note. Remember, inflammation may be a "silent killer," but that doesn't
mean you shouldn't take action.
Why I Love the Smith Machine
by John Meadows, CSCS, CISSN – 1/09/2012
The Smith machine is about the most misunderstood piece of gym equipment.
Admittedly, it can make for dangerous and unnatural squatting and pressing, but with
just a few tweaks it can also be an excellent hypertrophy tool while providing a nice
change of pace from the usual routine.
So why do so many people have a hate-on for the Smith machine?
The plane of motion is fixed. Experts argue that it's unnatural for your body to
exercise through a fixed plane. For example, when you squat, it's more "natural" to
use other joints (hip and ankle) outside of just the knee joint.
Here's my perspective: what if I want to use only one joint and focus on a single
muscle group?
For example, I can use Smith machine squats to focus on the quads by placing my feet
out in front. This is great for people with overdeveloped glutes and hips (big
caboose/small quads syndrome). So by doing so, I'm creating better muscle balance,
not making it worse.
Or what if someone has a bad back and needs to stay more upright when they squat?
The Smith machine can allow you to still squat despite the back injury.
It's not functional. I'm not even sure what this means. Does functional mean like in
everyday life? If so, when's the last time you did a power clean or a snatch in "real
life?" Sorry, I'm not buying that argument.
If your primary goal is to simulate the movement patterns we do every day, then let's
do some "one arm bend over to pick up your gym bags" or a few "hold a weight up to
your ears" to simulate talking on a cell phone. Enough said.
You don't develop the stabilizer muscles. Okay, so what if I don't want to engage
stabilizer muscles? The name of my game is hypertrophy. I want big quads, period.
I'm not saying to ditch exercises that heavily recruit the stabilizers like squats, chinups, dumbbell rows, etc. I'm just saying that avoiding the Smith machine for this
reason is weak.
Here's something else to consider. What if your stabilizers are injured and you want to
avoid them? Know anyone with perpetually sore shoulder joints? I'll bet that regular
flat and incline benches are painful for them, but they can likely do Smith machine
presses.
Because somebody I know said they suck. This is probably the biggest reason why
lifters don't use the Smith machine. If you're the type that listens to others without
trying things, then you have to listen to me on this, and try the Smith machine the way
I describe!
The Why
Hypertrophy. The fixed plane of motion the Smith machine employs is beneficial in
hammering a muscle into submission. The constant tension is particularly good.
Prevention of staleness. I don't know how lifters can do the same thing for years on
end (unless they're making great progress the whole time). Training should be fun and
interesting or you'll eventually get bored and quit.
Furthermore, people underestimate the body's ability to adapt to a specific stress. This
is especially important for advanced lifters. By mixing in some of the exercises I
describe below, you can continue to grow and make progress.
Safety. Provided your form and body alignment is dialed in, the Smith machine is not
as taxing as regular free weight movement on your joints.
The When
There are no set rules on the frequency of using the Smith machine, but I generally
use it one out of every four workouts for a bodypart such as chest, legs, or back. My
routines for intermediate and advanced trainees involve a lot of exercise rotation, so I
rotate these in.
The Who
Advanced and intermediate trainees only. You need to understand how to use the
Smith machine correctly to derive the maximum benefit. Beginners should focus on
learning basic barbell and dumbbell movement patterns and developing a strong base.
No feelers. For those who can't "feel" a muscle working, the Smith machine is an
excellent way to overcome that. The fixed plan of motion allows you to really focus
on the intended muscle without having to worry about balance and others factors.
The How
I follow two simple rules when using the Smith machine:
Never start with the Smith machine except for back training. Place it strategically in
your program. In short, perform Smith work with an already pumped muscle.
Master form to get the most out of it. You have to have a "trainer's eye." You need to
see the angles the bar should travel at and line yourself up accordingly. I'll provide
some instruction in the videos below so you can master this yourself.
Okay, let's get down to business.
The Smith Machine Revisited
Here are a few body part routines that include some of my favorite Smith machine
exercises and some additional thoughts on execution and where to place them in your
routine.
Incline Smith press. These should be placed second or third in your routine, behind a
machine press or dumbbell press. Barbell chest exercises should rarely be done first –
it won't negatively affect growth and it will definitely keep your joints healthier.
You need to have the bar travel down at a perfect angle. Watch the video and listen to
the commentary to see what I mean.
Also, don't touch the chest. I've seen this result in many strained and overworked
rotators. Basically, for best results keep continuous tension on the muscle. Use an
angle that's not too steep to further reduce shoulder stress, like 20-25 degrees.
Decline Smith press. Again, place these second or third in your routine. Use a slight
decline to avoid shoulder stress. Watch the video and pay attention to where the bar is
traveling. These will give you a massive chest pump.
Note: The Smith machine allows for safe drop sets and high rep sets. These are great
ways to increase intensity and spur new muscle growth.
Sample Chest Routines
Chest Routine A
Exercises
SetsReps
Incline dumbbell press on low angle
A
3* 8
Do a few warm up sets, pyramiding up in sets of 8. Don't lock out; keep continuous tension.
Keep going up until you can't get eight reps. Count the last three sets as work sets.
Incline barbell press
B
3* 8
Pyramid up in sets of eight reps until you can't get eight. Don't lock out. Count the last three
sets as work sets.
Smith machine decline bench press
C Use a slight angle. Put on a weight that you can do 10 reps with. Pause for one second on your4* 8
chest and then drive to 3/4 lockout. Do three sets total like this; for your fourth use a weight
that's a tough 8 reps. Do 8 reps with it, drop the weight, then do 8 more reps. Now drop the
weight again. Widen your grip, and pump out reps to complete failure.
Stretch push-ups
D
3* **
Do three sets to failure. Keep your chin up and try to touch the floor with your chest.
* total work sets
** to failure
Chest Routine B
Exercises
SetsReps
Banded hammer press
A
4* 8
Do a few warm up sets to get started, then do four sets of 8 reps. I'm not really
concerned which machine you use, just be sure to flex hard for one second on every rep.
Smith machine incline bench press
B Use a slight angle of 20-25 degrees. Don't lock out. Keep continuous tension on the
4* 15,12,9,6
muscle. Stop short of touching your chest by an inch or two. I want you to pyramid up.
Use this rep scheme: 15, 12, 9, and 6.
Reverse band bench
C
5* 5
Use a weight that allows you to complete all reps.
* total work sets
Back
I love using the Smith machine for barbell rows, and consider them better than free
weight barbell rows. I've seen many lifters deadlift and shrug in the Smith machine,
but I'm going to agree with the naysayers on these two exercises. They just don't feel
right.
Smith machine barbell row. These are bad to the bone once you figure out how to do
them. You can also set up the "stops" so you can "enjoy" a dead-stop version.
The main point is to pull the bar into your abs – just a shade above the bellybutton –
by driving the elbows up. Don't pull the bar up with the arms – drive with your
elbows.
As with any row, keep your back flat and tight and wear a belt. Watch the video
below, especially the last set in the drop set, and see how my body position is fixed
and I'm just driving with my elbows.
Sample Back Routine
Exercises
A Smith machine bent over rows
SetsReps
4* 8
After a few warm ups, do sets of 8 reps working up to a heavy weight. Once there, do three
sets of 8 reps. On the fourth set, do 6 reps, then drop the weight and do 6 more reps, drop
the weight and go to failure. Focus on driving your elbows up hard.
Parallel grip pulldowns
B1
4
8
4
10
Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face
each other.
B2Dumbbell pullovers
Reeves deadlifts
C
8* 5
Work up to a tough five reps. Do five sets of 5 reps with it. Then add weight and do three
sets of 3 reps. Explode on these.
D Banded hyperextensions
2* **
* total work sets
** to failure
Triceps
An awesome triceps exercise on the Smith machine is an incline bench version of the
JM press, made famous by powerlifting great JM Blakely. Do these last to help keep
the elbows healthy.
Incline Smith JM press. In the video below, watch the angle in which I lower the bar.
These put tremendous strain on the triceps. Again, do these last, once your triceps and
elbows are loaded with blood. If you do, you'll reap the benefits of these.
Sample Triceps Routine
Exercises
SetsReps
V-bar pushdowns
A1
4
10
4
8
Do a few sets to get warmed up. Do 10 hard reps with a flex at the bottom of every rep.
Seated dip machine
A2
Do sets of 8 reps with a three-second negative. Control the weight, crush the triceps. Only
rest 60 seconds then start again.
Incline Smith machine triceps extension
B Similar to a JM press, your elbows should be plenty warm first. Do 1-2 warm up sets to get 4* 8
the feel. Lower the bar down toward your nose and drive back up. Let the elbows flare out a
tad, but not too wide – keep them more tucked as in a close grip press. Pause each rep at
the bottom 2-3 inches above your nose.
* total work sets
Legs
There are many ways to include the Smith machine in your leg workouts. Here are
some of my favorite exercises.
Smith machine squats. Many lifters can't do free weight squats due to back issues but
thrive on Smith machine squats.
I wouldn't do these first. They just feel better, and more effective when performed
third or fourth in the routine. The most common mistake lifters make is not getting
their feet out in front of them far enough. It might feel a little strange during the setup,
but it's the right way to align your body. The shins won't shoot forward and you can
keep your back incredibly straight.
You can also do drop sets with the Smith machine or my infamous 1.5 squats. This is
going down deep, coming up half way, going back down deep, and then coming up all
the way. That's one rep. I can't count how many tough guys I've seen crumple into the
fetal position when doing these correctly.
Here's another version – front squats done on the Smith machine:
Smith machine lunges. This has become one of my favorite ways to lunge. Talk about
being aligned perfectly – you don't have dumbbells swinging forward, excessive
forward lean, momentum, etc. – you just get in the machine and grind it out. In the
video below, you'll see these supersetted with squats, a deadly combination.
Sample Legs Routine
Leg Routine A
Exercises
SetsReps
Lying leg curls
Have someone gently push down on your lower back while you do these to help keep your
hips down. You won't be able to lift as much weight, but it will help isolate them. Do two
12,10,
A warm up sets followed by one set of 12 reps. Then start increasing the load; a set of 10, 4*
8,10(25)
add weight, then a set of 8. Rest about 90 seconds between sets.
For the fourth set, go back to the weight you did for 12 reps and do 10 reps, then drop a
plate and do 10 more reps, drop a plate and do 10 reps, and then do 25 partial reps out of
the bottom. Just start the weight up and come back down – the weight will only be
moving 2-3 inches, but the constant tension will make your hamstrings scream.
Leg press
Place your feet low on the platform and slightly wider than shoulder width. Start with one
plate on each side – you should feel it in the hamstrings and inner thighs during the
B descent. Keep adding weight and hitting sets of 10 reps until you can't get 10 reps
3* 10
anymore. That will be your work weight.
During the work sets, take three seconds to perform the eccentric phase before driving
the weight up explosively. Do three hard sets of this. Don't lock out – keep constant
tension on the thighs for maximum effect!
Smith machine 1.5 squats
C
3* 10
The goal here is constant tension so this won't require much weight. Go down to rock
bottom, come up half way, then back down to rock bottom before coming all the way
back up. That's one rep.
Smith machine stiff leg deadlifts
DLoad the machine with 25-pound plates to get a better stretch and bend your knees
3* 10
slightly at the bottom. Do two warm ups to get stretched out, then find a good weight that
you can use for three sets of 10. Flex your glutes and hams hard at the top on every rep.
* total work sets
Leg Routine B
Exercises
SetsReps
Lying leg curls
A Do 2-3 warm up sets, then perform four sets of 12 with 60-second breaks between sets.
4* 12
Nothing fancy here, just get all your reps. You may have to pause a few times mid-set to hit
12 reps, especially in sets three and four.
Banded leg press**
B
3* 8
Make sure you do plenty of warm up sets. Do sets of eight reps and keep adding weight until
eight reps is challenging. Then do three sets of eight reps.
Smith machine lunges
Do four reps on one leg, then quickly switch to the other leg and do four reps. Then go back
C1to the other leg and do four reps, then four on the other. Each leg gets 8 total reps so you 3
don't have one leg that's significantly more annihilated than the other when you squat, plus
you can use heavier weight. Increase the weight after each set of lunges as you'll be
supersetting the lunges with Smith machine squats.
Smith machine squats
C2
Throw a 45-pound plate on top of your lunging load and do 8 deep reps. For example, use 25
pounds on each side for the first set of lunges, and then add a 45-pound plate for the deep
3
8
8
Smith machine squats. On the next set do 35 pounds on each side for lunges, and then add a
45-pound plate on top for squats, etc. These are tough.
Barbell stiff legged deadlifts
D
2* 15
Don't lock out. Go up 3/4 of the way and then come back down. Maintain constant tension
on the hamstrings.
* total work sets
** use two sets of monster minis (black bands) and one set of Pro minis (red bands)
Additional Notes
Biceps
I don't like anything for biceps on the Smith machine. I tried drag curls, but even
those didn't feel right.
Shoulders
I'm not a fan of upright rows, and rarely use the Smith machine for overhead pressing.
If I do, it's a partial rep press from the top of the head.
Wrap Up
I don't expect anyone to scrap the basic lifts from their routine in favor of the Smith
machine exercises, nor do I think that's necessary or even ideal. The Smith machine is
simply a tool, and in the right context, a very effective one. My hope is that you'll try
some of the exercises and routines you've read here and decide for yourself.
Take care my friends, and as always, feel free to post any questions you have in the
LiveSpill!
Bands and Chains for Bodybuilding
by John Meadows, CSCS, CISSN – 3/12/2012
I'm a national level bodybuilder and absolutely love the sport, but I'll always have a
soft spot for powerlifting. My affection stems in part from having trained at the one
and only Westside Barbell in the early 90's, where I had the chance to witness the mad
scientist Louie Simmons in action.
What impressed me so much about Louie was that his methodologies were constantly
evolving. In fact, Louie used to say he didn't really have a method at all, because
when he became set in his ways, he wouldn't get any better.
This is increasingly true as you become more advanced. You can't just "do the basics"
ad finitum and expect consistent gains. You'll eventually plateau – we all do – which
is when you have to find ways to identify and overcome weaknesses. Louie preached
that, lived it, and it's not a coincidence that he's about the best strength coach in the
world.
Two tools that powerlifters have used with great success are bands and chains. The
strongest powerlifters in the world use them as part of their programs, and the results
are undeniable.
There are many articles that discuss how much chain to use, what strength of bands,
which exercises, etc. Dave Tate also wrote a great piece about it for T Nationhere.
This article will focus one how to use bands and chains for gaining muscle.
Three Key Points
Accommodating resistance. This is the center of the discussion. Bands and chains
increase the intensity of an exercise by allowing maximum loading at every point of
the range of motion, allowing for greater applicable tension over time.
It's a game of joint angles. You simply have more strength and greater leverage at
certain joints more than others.
Think of it this way: how much can you squat ass-to-floor? Now compare that to how
much you could squat using half or quarter-reps. Obviously, you can handle more
doing quarter-reps. So if you can do deep squats with 315 pounds, at the halfway and
quarter rep-points of the exercise you can likely handle more.
This is what bands and chains allow you to do. For instance, take chain squats. When
you squat down, the chain "deloads" or lies on the floor, but as you come up, more of
the chain lifts up off the ground, increasing the amount of weight you're actually
lifting.
You're getting challenged throughout the entire rep, which is great for a powerlifter
because you can work on weak points in the range of motion. For bodybuilders, this
means increased intensity, and intensity is key for getting muscular.
Accommodation. One of Louie Simmons' influences, Vladamir Zatsiorsky, describes
accommodation as something that causes performance to stagnate, as the response to a
constant stimulus decreases over time.
This is the big issue I have with lifters who say to "keep it simple" and do the same
things over and over. They ignore this principle, and based on what I see in the
trenches, accommodation is very real.
What do you see in the commercial gym? People doing the same routines, year after
year – and looking the same, year after year. We must strategically employ variety so
that we don't get stale.
Eccentric overload. Here's why bands are a double-edged sword. They make the
negative or eccentric part of an exercise much harder. Attach some bands to a leg
press and you'll see what I mean – you have to really fight the weight on the way
down or else it feels like it will bust your ass into particles.
Bodybuilders know that the eccentric part of a movement is where you cause the most
muscle damage and set the stage for remodeling a bigger, better, muscle fiber.
However, you have to be careful. There is a point of diminishing returns where you
can easily overtax yourself. I'll discuss appropriate frequency in more detail below.
Now that we've defined accommodation, accommodating resistance, and eccentric
overload, let's focus on how to build them into a bodybuilding plan.
Bodybuilding 101
Powerlifters are concerned with lifting insane amounts of weight, not having 21-inch
arms and a pronounced quad "sweep," so their programs typically use far fewer reps
than bodybuilding programs.
So a powerlifting program could use bands and chains while working up to a heavy
single to develop maximal strength, or use them with lighter "submaximal" loads to
help develop speed.
Bodybuilders, on the other hand, must focus on hypertrophy, and require more reps.
I've found 6-8 reps to be the best hypertrophy rep range when using bands and chains.
I discovered this quite by accident, after trying banded leg presses with my usual
higher reps (10-20). In just three or four weeks, I actually started losing strength.
The weights seemed insanely heavy – it was as if my nervous system was shutting
down from the extreme intensity.
I took note and started backing down reps, eventually arriving at around eight. And
after just four weeks of training banded leg presses for sets of eight reps, the sweep of
my outer quad had noticeably improved.
However, that wasn't the end of the story. After six weeks or so, I started to hit the
point of diminishing returns again. My legs started losing the size that I'd just put on,
likely due to accommodation and CNS overtaxing.
Again, I was forced to regroup, and came up with using bands and chains for six
weeks on/six weeks off, and the results have been excellent. I now build them into my
12-week training programs during weeks 4-9, the highest intensity and volume phase.
The feedback from many clients, especially from seasoned vets like Shelby Starnes,
has made me feel like a proud papa, as they've all reported that their teardrop, quad
sweep, adductors, etc., were gaining tremendous size and detail.
The biggest problem I have with using bands and chains is that I don't want to go long
periods without using them. Fortunately, I've found another way that I can effectively
program them in every other week.
This way, in a 12-week block, you'd use bands six times; the same as using them in
every session from weeks 4-9. I've found either way works well.
Sample Band Program
Here's a sample six week run using bands on a leg press. The trick is to gradually
increase the band tension every two weeks. On all weeks, do sets of eight while
ramping the weight until you reach a load you can barely get eight reps with, then
stop.
Week 4-5 – One set of pro-minis (long red Elite FTS bands)
Week 6-7 – One set of monster-minis (long black EliteFTS bands)
Week 8-9 – One pro-mini and one monster-mini per side
You could also alternate weeks like this:
Week 1 and 3 – One set of pro-minis
Week 5 and 7 – One set of monster-minis
Week 9 and 11 – One pro-mini and one monster-mini per side
Chains
The same logic can be applied to chains. Here's a sample squat program – it assumes
that you're an experienced lifter that's been around the block. On all weeks, do sets of
six while ramping the weight until you reach a load you can barely get six reps with,
then stop.
As for when to add the chains, I like to work up to a set weight and then just start
adding chains – but no more weight.
Weeks 4 and 5 – Two sets of chains (One for intermediate lifters)
Weeks 6 and 7 – Four sets of chains (Two for intermediate lifters)
Weeks 8 and 9 – Six sets of chains (Three for intermediate lifters)
The Lightened Method
No discussion of bands would be complete without mentioning the lightened method,
or "reverse banding." Earlier I noted how bands add eccentric overload and pull the
bar down towards you. The lightened method is just the opposite.
Take the bench press, for example. Instead of attaching the bands from the bottom of
a power rack, you'd attach bands from the top of the rack. This way, when you lower
the weight, the bands help you lift the weight off your chest. But as the weight comes
up, the bands get slack and don't help as much near the top.
Remember, we're stronger during certain parts of an exercise, so we're limited by
whatever our weak point is in a given range of motion. In the bench press, which has
an ascending strength curve, we can lock out significantly more than we can budge off
our chest.
So if you can bench 300 pounds for six reps, you can likely lock out 380 pounds for
six reps – and attaching bands can simulate this. Put 420 pounds on the bar and the
bands will make it feel like 300 pounds coming off your chest, but as you lift they'll
get slack, so in effect, you lock out about 380 pounds.
Another reason I like reverse banding is safety. You can simulate lighter loads in the
positions where you're most vulnerable to injury, such as the bottom position of the
bench press, but still have heavier loads after you pass the danger zone.
This is training smart. Bodybuilding can beat the hell out of you, and one bad tear can
end your career.
On the other hand, reverse banding also allows you to overload the stronger top
ranges for greater growth. I recently did reverse band benches with 455 pounds for
sets of five. It was probably only 365 pounds out of the bottom, and likely 425-435 at
the top. Had I tried to bench 425 without the bands it would've stapled me at the
bottom. This is an awesome way to thicken your triceps.
Bonus!
There isn't as much scientific data supporting accommodating resistance and
muscle size as there is strength, but rather than wait for it to come out, we'll do what
we always do in the bodybuilding, powerlifting, and weightlifting world – let science
catch up to us.
Explosiveness. Different muscle fiber types do not grow at the same rate. Type 2, also
known as fast twitch muscle fibers, have the greatest capacity to grow. For maximal
growth, you need a combination of volume and intensity.
Intensity can mean applying maximal force throughout the rep as noted above, but it's
also believed that it can be done by way of training explosively to engage the fast
twitch muscle fibers (Hakkinen et.al., 1985; Thorstensson et. al., 1976; Connelly,
1992).
So what does this look like in practice? When you squat down with a load of chains
on the bar, the weight "deloads" at the deep position. What would happen if you
continued to apply the same force that's needed to get that weight up when the chains
started lifting? The bar wouldn't move – and you'll fall on your ass. You have to
apply more force as to overcome the additional resistance of the chains.
Once you train this way, you can almost feel your body becoming more explosive.
There's a neural connection that's being unlocked here. You can even feel thisduring a
workout. You might do a set of squats with 225 pounds on the bar and four chains,
and when you add two more chains, it will often feel easier. In my best technical
terminology, stuff is turning on.
Setting up Bands and Chains
Ready to give this a whirl? There are certain exercises that I've grown to love using
bands and chains with. I've also included some videos to help you set these exercises
up. I can't cover everything, but feel free to post any questions on the LiveSpill.
Reverse Banding
Attaching bands to do the lightened method for benching:
You can also do squats, deadlifts, overhead presses, inclines, and many other
exercises this way.
Banding
One of my favorite banded exercises for chest is on a Hammer strength flat pressing
machine. Here's how to set it. Once you do this, I promise you'll be hooked. The pec
contraction is unbeatable.
Setting up bands for leg presses:
Below is a video that shows banded benches, and if you watch it you can see what I
mean by eccentric overload. I got a little overzealous on this one (used bands that
were too thick) and you can see how much the bands pull the bar down.
Chains
When you set up chains, make sure there's always a few links on the floor at lockout.
If not, the chains swing, turning this into one heck of a core stability exercise.
My favorite two chained exercises are deadlifts and squats. Here's some footage of
squats with chains:
I also like to use chains on deadlifts, barbell curls, floor presses, lying triceps
extensions, and good mornings.
Chainsanity?
I've found that doing one all-out set with chains in your workout is an excellent shock.
A prime example of this is chain deadlifts. In this case, 10-25 reps work awesome. Go
balls out, and reap the rewards. The squat video above was one of those sets.
Wrap Up
Two things to remember from this article:


Bands and chains make exercises harder by employing the maximum amount
of tension throughout the entire repetition. This mean muscle growth,
provided your nutrition is solid.
Bands cause eccentric overload, which is great for breaking down muscle – but
you have to be careful not to overdo it. Chains aren't as bad, but also need to
be cycled.
Never stop experimenting, never think you know it all, and you'll never stop growing.