0Squats are a critical exercise for any strength and power trainer – and that includes any combat athlete. The strongest and most explosive athletes in the world are Olympic weightlifters. If you want to become just as strong and explosive, follow their example in training. These men train almost exclusively on squats, front squats, heavy pulling movements, and heavy overhead lifting. No isolation and specialization movements whatsoever. With such compound and big power movements, you are able to train your body as a unit.
0A good coach learns how to play mental games and change the goal by doing more or fewer reps, changing sequence, exercises, or by just lying to them when telling them the poundage on the bar. Coach, training partner, personal trainer, whoever you are, there is always something you can do to keep a mental edge.
0More and more writers and so-called “experts” began to extol the virtues of various training systems that allowed the trainee to use light poundages in his exercises. These are the worst weight training programs ever written, because you neither gain muscle nor strength from it! One such system was the high rep, high set pumping system with limited rest periods between sets. Another was the idea of time-controlled reps, or super slow reps, so you can “feel the burn” and “go for the pump.” To become strong and muscular, you cannot circumvent the fact that you need to train hard and heavy. There’s just no workaround for it, and no amount of slow training or pumping can ever compensate for the tendon strength and overall body power gained from intense and heavy lifting.
0Calves are probably the most neglected part of the body. In bodybuilding parlance, they add so much to the beauty and appearance of manly strength when well developed that it is a shame that bodybuilders give so little attention to them. One of the best exercises to develop calves is the toe raise on a block of wood.
0The weight should be pulled up and the shoulders shrugged towards the hips and the arms pulled into the sides strongly and the weight lowered close to the legs. This is for the latissimus muscles. if you are doing it for trapezius development, you pull the weight to the chest close to the neck and arch the neck back as the weight touches chest for complete contraction of the traps. When doing it for the latissimus, it is well to arch the back as you touch the stomach with the bar as this gives a complete contraction.
0The two arm rowing movement or the bent over barbell or dumbbell rows, when performed correctly, is one of the best exercises for the arms, shoulders, and back. With correct performance, one will surely complain of the soreness of the latissimus the next day. It also challenges the balance and the core strength since you are pulling a heavy weight to your center of gravity the entire time. Because of this, the core has to be engaged and tight to maintain balance.
Question added to topic bodybuilding
0A staple in any bodybuilding program is the two arm curl in regular style. Also known as the barbell curl, this is a very common exercise, but no better biceps exercise has been found for a basic program. Other types of curls are valuable for specialized work but many of the world’s finest biceps have been a result of the regular curl only. If you want overall muscularity and shape for your biceps, all you need to do are heavy barbell curls.
0The squats can be the first exercise or you can also use the squat right after the overhead press in your program. Just keep in mind to train large muscles first before doing anything else. Squats are done either as the first or second exercise because it is important that you work hard on it and if you place it at the end of the program, you won’t have the energy to work hard on it.
0Obviously it would be foolish to start out with advanced programs. In my experience the more advanced men seldom need help with their programs. It is the men in the middle, neither beginners nor advanced, who need help because more often than not they are the ones who get stuck and can seemingly go no farther. To gain strength and muscle fast focus on working the large muscle masses with basic exercises. Practice on form first, and the poundages will follow.
0The squat and the deadlift are hard work, but they will do more for your power than anything else you can do. Remember to always work on your weak points, as a chain is only as strong as its weakest link. If your sticking point in squats is the bottom position, do pause squats and box squats. If your lower back strength is lagging behind, do stiff legged deadlifts, good mornings, and step up your abdominal work. If your problem is flexibility, work on it by doing stretching exercises. The point is you need to do squats and deadlifts, there is just no going around it and you can’t replace them with anything else for power. You need to work hard on both of these brutal exercises to truly become strong and powerful.
0To be a champion weightlifter, you must develop the power of the back and the legs to the fullest extent. A powerful pair of buttocks and a strong set of waist and trapezius muscles are also a must. When you find that these muscles must be fully developed, then the sooner you will realize your full potential.
0Different courses may be tried depending on the individual desires of the trainee. Some of the power and bulk developing qualities of power training can be sacrificed to allow the trainee to develop specific minor muscle groups more thoroughly. For example, you might want to add the alternate dumbbell presses and barbell curls to the basic power training course on your squat day.
The primary factor of power training is low reps and high sets. The second most important factor is the use of exercises which develop and strengthen the large muscle groups of the back, chest, and legs. By taking liberties with this second factor, one can come up with all sorts of variations for power training.
0Most minimalists train slow which should even require less recovery, not more. It is almost impossible to get sore when training low because of the light weights being used. That is why slow training is good for rehab as it is a gentler way to train. You need less recovery training slow because the lighter weights being used cause far less micro trauma to the muscles.
0Nothing. The under-achievers who are aiming to do “the minimum” will only get minimum results. They spend far too much energy worrying about overtraining even though most of them never really trained hard in their lives and have probably never overtrained. Instead of focusing on the least amount of work to stimulate the muscles, your emphasis should be on the right amount of work to insure that the muscles have been hit hard (about twice or thrice every seven to ten days). I believe striving to do the minimum amount of work to stimulate the muscles is the main reason behind the failures of most underachievers.
0The minimalists claim that they overtrain unless they get anywhere from ten to 21 days of recovery (or more) after a very short workout usually using a low speed cadence. I guess they don’t believe in muscle atrophy. Too much recovery is deconditioning and will lead to muscular atrophy. Period. You will not get and will never reach optimum training effects with two or less workouts per month.
0Most of the guys who advocate this under-working philosophy look average and untrained. This is understandable considering they just spend a couple of hours per month training. Deep down, they hate training and will come up with every excuse in the world to avoid it. These types believe that less training is the answer for everything.
0Since most of the guys who do this type of training avoid hard work like the plague, it’s easy to see how this philosophy sells. There are lots of lazy suckers out there who love the idea of taking a two or three-week break between workouts. The truth is that less training is only better when compared to too much training, such as five and six day per week body part routines. MOST PEOPLE DO NOT NEED LESS TRAINING, THEY NEED TO WORK HARDER AND LIFT HEAVIER! Everyone should be searching for the right amount of training, which is not always less training.
0There is a cult of underachievers in the strength training field that believes in a minimalist training philosophy. These minimum mentality advocates are constantly searching for the minimum amount of training possible. They stretch the limits of recovery to the extreme and train as little as possible. Although this training will not in any way result to overtraining, it is not effective at producing muscle and strength gains because they go far beyond into recovery and deep into atrophy.