Nelson Montana - Bodybuilding Truth

[The_Bulldog]

In next few day's...few part's from Nelson Montana book...
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THE HIGH INTENSITY MISTAKE

There's an ongoing debate among bodybuilders as to which type of training protocol is superior. Most people believe that a significant quantity of training volume is necessary in order to stimulate muscle growth. Since this practice has proven itself thousands of times over, one would think its credence was indisputable. Nevertheless, there are others, equally qualified, who feel that it is momentary intensity alone which determines muscle growth. Only when a muscle is pushed beyond the stress in which it has never received will the impetus for more growth occur. But where and when does that occur? As a matter of fact, the term "high intensity" is perhaps the most misunderstood concept in bodybuilding.

Some proponents of high intensity training, also known as H.I.T. and Heavy Duty, go under the assumption that intense means going to failure with heavy weights. Unless total failure is reached, with the utmost poundages, true failure is never obtained and maximum development is stunted. What I never understood was, why must failure occur at 6-8 reps? Why is it that if a muscle is pumped, suddenly the inference is that there isn't enough resistance to grow muscle?

The standard axiom is that any activity which can be performed for more than 10 reps incorporates the slower twitch (red) muscle fibers whereas it's the bigger fast twitch muscles which are responsible for the most mass. I believed that myself. But I'm starting to wonder.

Many champions have developed outstanding physiques training for the pump. That doesn't mean their workouts were "easy." It's just a different kind of intensity. One of the arguments for short bursts over longer periods of activity is the comparison of sprinters to long distance runners. Sprinters tend to have legs that would make most bodybuilders envious. Long distance runners, on the other hand, have thin, stringy muscles. That pretty much proves the notion that brief bouts of exertion build muscle better than voluminous training sessions, doesn't it?

No. And this is why.

For one thing, there's the genetic factor. People with muscular legs are better suited for sprinting. Skinny folks are more geared for marathons.

Be that as it may, let's give the "effects of function" concept a fair shot.

Even though a sprinter's "set" (e.g. running 100 yards) lasts only about 30 seconds...how many "reps" is he doing? In other words, how many steps does it take to travel that distance? 80? 90? Over 100? It sure ain't 6-8! This proves a vital and incredibly overlooked point. It isn't so much the amount of reps or the level of resistance -- but the intensity itself as well as the time under tension which determines muscle growth. The sprinter also doesn't practice one sprint a week. He does dozens a day.

Intensity comes in many forms. Naturally, there's the length of each session and the poundages used. There's also the rest, or lack thereof, between sets. The speed of each rep, especially the eccentric portion, is a factor as is the force of contraction. The use of partial or static reps comes into play as well. Even the combination of movements will have an effect. There is so much more to stimulating muscle fiber than merely lifting X amount of weight for X amount of reps. That's why I've never been all that interested in keeping a training log. All that does is tell you how much you lifted and for how many reps. It doesn't tell you how intense each set was. And that's the biggest factor when it comes to muscle growth. Please realize, I'm not referring to strength gains or weight gains. Just muscle growth.

There was a technique which was a staple among the old time bodybuilders which has fallen out of favor. They used to say; "make a lighter weight feel as heavy as possible." What that meant was, get inside each rep and force the muscle to strain! It may not look as impressive but that's what induces growth. Your muscles don't give a shit what your training journal says. Numbers mean nothing to them. All they know is stress.

The very notion of "training to failure" is fraught with ambiguity. What constitutes failure? The inability to complete a rep? If so, what about 10 seconds following the set? More reps would then be possible. The only undeniable gauge of total failure would be working to the point where the muscle is torn from the tendon insuring no potential for any further reps! The theory of total failure being the only effective stimulus for muscle growth is as idiotic as claiming aerobic capability can only be increased if you reach the state of near cardiac arrest. The truth is, there is no such thing as "failure." There's only that point within a given range where your brain and nerve endings say "enough!" Yes, it's imperative to get as far into the pain zone as possible in order to grow. But you don't have to live there every day -- every workout -- every set.

This might be a good time to address the Heavy Duty Demigod, Mike Mentzer. I have a problem with Mike. Maybe it's because I, too, was influenced by his mentor Ayn Rand. Yet, I believe, in true "Randian" fashion, that the development of thought is an ongoing and individual pursuit, not the blind adherence of some ideology. That's where Ayn Rand herself was off base. In her novels, she made sure every situation worked out in favor of proving her point. But that's not life. Mike Mentzer makes the same mistake. He may be intelligent and articulate but his arguments are merely an attempt to elevate his own status and subjugate those who oppose him. Influence through intimidation. Sorry Mikey, but I ain't buying it.

Heavy Duty training isn't the only way. It's one way -- as viable and as inexact as all the others. I don't deny its place in every bodybuilder's battle plan. However, its exclusive use will not yield optimum results. Not to mention the potential for injury is higher than any other method. Sure, there will be those who insist that it works on a consistent basis. (Which is ridiculous. No method yields constant growth. Anabolism isn't a linear process. If that were the case, people who have been training for 10 years would have 60 inch chests and 30 inch arms!) There will also be those who will claim they've never been injured using maximum poundages. Great! But everyone is different. Belief to the contrary is the epitome of illogic.

It should be noted also that Heavy Duty's biggest endorser, Dorian Yates, does not train "one set to failure." He trains one exercise to failure, using up to five exercises per bodypart -- very different from the Heavy Duty principles. He also uses a warm-up movement for each new exercise. Let's see...five exercises, each with a warm up...sounds like ten sets to me!

"Periodization" is the term most people use when describing a method of training that varies its principles. It's nothing new. This is what legendary training coach Vince Gironda referred to as "muscle confusion." Going with the premise that the body will attempt to adapt to any form of stress, it's important to "mix up" the ways in which your muscle perceives stimuli. This keeps the system off guard and consequently, instigates more muscle growth. It also keeps at bay the biggest detriment to training progress: boredom. By attempting to do what the body isn't expecting, it forces the creative aspect of one's personality to come into play. This keeps things fresh. Performing the same workout week after week may work for some people. Personally, it would bore me out of mind in no time. It's best to change routines often. Better yet, don't do a "routine" at all. As long as you make an honest effort, you'll continue to improve.

When it comes to training, two constants apply. One: Everything works to a degree. Two: Everything stops working after a while. The key is acquiring an extensive training vocabulary in which to draw upon.

Intensity is an elusive topic -- vague and indefinable. Yet one thing is certain. You know deep down when you have it. It isn't determined by a fancy title or the decree of some exercise authority. It's inside. You can't fake it. Your muscles won't let you. That's what's so amazing about bodybuilding. It's you -- against yourself. You do the work. You reap the reward. Just remember, there's a difference between passion and hostility. Don't try to beat your body into submission. Approach each set, each rep with concentration and dedication and the intensity will take care of itself. Training doesn't need to be a constant "all out" effort, nor does it need to take hours. Just make sure you get the job done.

[The_Bulldog]

CHEST IN TIME

Perfect Pecs In Just 20 Minutes a Week

For most bodybuilders, the chest raesponds faster and more favorably than any other bodypart. That's due mostly to the fact that the pectorals are made up of type II (white) muscle fibers. These muscles are characterized by their fast speed of contraction and their high capacity for anaerobic glycolysis. In other words, they're easy to "pump."

 Another reason why the chest is quickly developed is because the pectoral muscles are rarely stressed to any great extent in most daily activity, so once they're subjected to the stress of lifting heavy iron, they explode with growth! Some theorists believe it may be simply that the chest is so close to the heart, allowing for instantaneous blood flow. At any rate, if the chest is so easily developed, why is it that so few people have great looking chests?

The major problem isn't in obtaining more size, it's the manner in which the chest is trained. We've all seen the guys with the big bunchy chest or the chest that bulges or hangs. This is the result of improper chest training. The pecs run across the top of the rib cage and should be slab-like in appearance -- wide, high and tight. Although a muscle's shape is determined mostly by genetics, the goal is to get the pecs to be as "square" as possible. This requires even development. As mentioned, since the pecs develop quickly, it shouldn't take more than one workout per week (approximately 20 minutes) to achieve this goal. But it has to be done right.

When working any fast twitch muscle group for size and strength, it's best to use compound movements. These can be defined as basic exercises that allow for the use of heavy weights. Compound movements not only place greater stress on the targeted muscle but they implement many of the stabilizing muscles as well. In contrast to the compound movement is the isolation exercise. These are movements that are designed to hit specific parts of a muscle and bring out detail. A perfect example of a compound exercise is the bench press. It's a simple movement, yet it requires proper execution and balance. It also brings many "assisting" muscles into play such as the triceps, the serratus magnus, and the anterior deltoid. It is its simplicity that makes it so effective. But it comes with a caveat, as you'll see.

Unlike a machine exercise, maintaining proper form during the bench press with a free weight barbell requires more of the nervous system, which in turn makes the exercise more anabolic. But a bench press negates movement to a degree because the body is braced. If overloaded, the delts will give out first, which is why so many people blow out their shoulders while benching. Going with the understanding that the bench press is so effective, one would think that it's the best chest exercise. That line of thinking combined with people's adulation of the movement leads many a bodybuilder to think of it as the "main" chest exercise. After all, what's the first question someone asks when they want to get an idea of your strength? It's invariably; "How much do ya bench?"

 Unfortunately, too much dependence on the bench press is what leads to narrow, low and ultimately imbalanced pec development. In order to achieve a truly magnificent chest, it's imperative to combine both isolation movements and several compound movements in the proper order. You should also keep benching at a minimum.

The following program combines all of the necessary elements for complete pectoral training. Work quickly, but pay attention to form. Here's a tip. If you're training while watching TV or engrossed in the music playing over your headset, you're not paying full attention. Concentrate!

1) Dumbell flyes
This is most definitely an isolation move, geared more as a warm up and to pre-exhaust the muscle group. It also works well as a nice stretch. While lying on a flat bench, hold two dumbells overhead, palms facing inward. Lower the weights out to the sides with slightly bent arms. Raise
and repeat for 10-12 reps. There's no need to go heavy on this movement. Dumbell flyes are not mass builders. This is merely preparing the muscles for the oncoming onslaught. Do only 2 sets and move onto...

2) Parallel Bar Dips
This is the very best exercise for developing the chest muscles. Not only is it a compound exercise, but it has the added benefit of requiring the body itself to move through space. Any exercise of this type is usually superior to an exercise that requires the pushing or pulling of a bar. It's the reason squatting is so much more effective than the leg press. Whenever the body moves through space, more muscle fibers are activated.

 In order to put the most emphasis on the chest muscles when performing dips, keep your chin on your chest, round your back, lean forward slightly, and hold the feet forward under your face. Dip downwards as low as you can without discomfort and raise upwards into the straight arm position. Keep a steady tempo. This exercise really brings out the "sweep" of the lower pecs. Ten reps should be relatively easy for a conditioned athlete. But here's the kicker. Rest only 30 seconds and repeat the set, again going for 10 reps. If this is too easy, use a weighted belt to add resistance. Do 3 sets to failure , each with only 30 seconds of rest between sets.

Not so tough now, are ya headset boy? Next up is...

3) The Bench Press
Use a weight heavy enough that you reach failure at around 8 reps. Be careful though! Those dips may have taken more out of you than you realize. Start with a comfortable weight. If you haven't reached near- failure by the 10th rep, keep going until you do. Adjust the weight accordingly the next set. You'll only need 3 sets of bench presses...tops. (Remember, the goal here isn't to lift more weight for the sake of lifting more weight--it's to work the chest as efficiently as possible.)

 Now we move on to...

4) Incline Dumbell Presses
This movement helps develop the upper pecs, providing "lift" and fullness. The mistake most people make with this movement is setting the incline too high. Anything above a 35 degree angle will put too much emphasis on the shoulders, negating the inclusion of the pectoral muscles.

Press the dumbells overhead, paying strict attention to keeping them perfectly vertical to the ground. Palms should face forward but you may want to try and twist the hands slightly so that the pinkies are farther back than the thumbs. This will force the elbows to move "out" slightly, putting additional stress on the pectoralis minor. (The pec-deltoid "tie in") Work in the 8-10 rep range. Rest one minute and repeat. Do 2 sets.

The hardest part is over. Now it's time for a "finishing" movement--something that will flush blood into the area, enhancing the pump and aiding recuperation. Once again we go with an isolation move

5) The Cable Crossover
Hold a pair of overhead pulleys, palms facing each other. Lean forward slightly and allow the pecs to pull the arms forward until the knuckles touch in front of the sternum. At this point, continue crossing the hands until you feel a strong contraction in the center of your chest. This brings out the "split" that separates the left and right pectoral. Since this is an isolation movement and not intended to build mass, work in the 15-25 rep range. This is your last set. You're done. Total time: About 20 minutes. If the workout takes longer than that, you were dawdling along the way.

Although lifting heavy is the way to go, don't be tempted to take longer breaks in an attempt to simply lift heavier poundages. The goal is to build muscle, not to impress the guy (or most likely the girl) working out next to you. Besides, another advantage of working out quickly is that it induces the natural secretion of growth hormone. Any strain that continues beyond an hour's time will not release further growth hormone. Get in. Get to work. Get out.

Chest development may be comparatively easy, but it still takes a concerted effort. Don't allow that effort to be in vain. Give this routine a try and you'll soon be on your way towards an armor plated chest.

There's an old expression: "Do you want it fast -- or do you want it good?" Luckily, when it comes to chest training, you can have both.

[The_Bulldog]

ARE YOU WORKING YOUR BICEPS TO THEIR FULLEST?


(You May be Surprised)

There'll be no preface to this article. There isn't any need to discuss the appeal of the bicep muscle and its importance to one's overall appearance. Everyone already knows that. Instead, let's get right to the point: Biceps training is probably the most simple form of all bodybuilding exercise, yet thousands of bodybuilders fail to stimulate bicep growth with ample success. There's a reason for that. There's also a solution. If you're among those who never seem to get a good bicep pump and would like to rectify the situation, read on.


You're Not Going To Believe This, But...
Although it's rarely addressed, the standard curl doesn't directly affect the bicep -- at least that's the case with some people. It all comes down to your anatomical make-up. For an unlucky bunch, the main contributor is the brachialis muscle, which runs underneath the outer part of the bicep. That's the muscle most responsible for drawing the hand toward the shoulder. Naturally, as the resistance is increased, the muscle fibers of the bicep come into play, which is why heavy curling will increase bicep size. Simple, right? Maybe not. Since everyone's point of insertion is different, for some, the brachialis may absorb the majority of stress, thus, the biceps function becomes limited. In other words, the biceps will only receive as much stress as the brachialis will allow.


More Weight = More Growth. But Where?
The obvious solution of increasing the stress on the biceps would be to simply increase the weight, but as many of you may have realized, that tactic doesn't always work. Have you ever used an extremely heavy weight for curls only to wind up with sore forearms the following day? That's because the additional stress was, once again, handled by the brachialis. They're a very efficient muscle. Unfortunately, by being so efficient, they rob the biceps of additional growth stimulation. You may be able to lift more and more weight, but the biceps remain the same size. Very frustrating.


A New Angle On Things:
If you're an advanced bodybuilder, you may have tried a series of angles in order to better isolate the bi's. This is a necessary part of anyone's training. We all need to discover how to hit a muscle with the optimum force and in the case of the biceps that won't budge, the key is to try and eliminate the brachialis as much as possible.


Whatever Works Best --Do The Opposite.
By examining which movements most directly work the brachialis, we can comprehend what not to do. Hammer curls, for instance, will work the forearms and brachi and, interestingly, are easier than standard biceps curls. There's no wonder a cambered bar was once referred to as an "EZ" curl bar. Sure, you can handle more weight -- because it takes the strain off of the bicep! It would then stand to reason that positioning the wrist in as opposite a direction as possible would take the stress off of the brachialis and place it more onto the bicep. Therefore, keeping the wrist as straight up as possible will stress the bicep more directly. In the case with dumbell curls, keeping the wrist a little outward with the pinky higher than the other fingers is better yet. Of course, when doing barbell curls, a wide grip with a straight bar will most directly work the fibers central to the bicep.


Don't Preach.
The preacher curl is a favorite among many bodybuilders but it, too, is more of a brachialis exercise. Think it builds the lower bicep? Can't happen. The entire bicep is either activated or not. There is no "lower" bicep. What the preacher bench does is alleviate stress at the top of the motion making it essentially a "half" curl. So why is it that many champion bodybuilders exalt its effectiveness? It comes down to anatomy. In a fortunate few, such as the phenomenal Larry Scott, the brachi will develop under the bicep resulting in a higher "peak." We should all be so lucky.


The Laid Back Approach:
Going with the "opposite" concept, the best way to circumvent any assistance from the brachialis would be to not lean forward, as is the case with the preacher bench, but to lie backward. Incline curls on an angle of 45 degrees or lower, will place greater emphasis directly on the biceps. Eliminate preacher curls from your routine and replace them with an equal amount of sets of incline curls and you'll notice the difference immediately.


A Unique Cable Curl For Bigger Bi's:
If that deep down ache in the pit of your biceps has been eluding you, here's a movement you're really going to like. Pay special attention to how it's performed, for any deviation won't bring the desired result.Set the cables on each end of the station at their lowest position.Use a weight that will allow for good form. It's better to go for more reps than to cheat with too heavy a weight. Grab a handle with each hand using an underhand grip and step forward so that your arms are drawn slightly back.ùKeeping the elbows as close to your sides as possible, curl the weight up. Do not allow the elbows to be drawn up during the curl! This is important! Jutting the elbows up will only displace the stress onto the anterior deltoid and the pectoral minor. Keep the arms down and your elbows back and let the biceps take on the strain.Don't let the fist "curl" toward you. Keep the wrists level throughout.Come to a complete contraction. Squeeze hard at the top of the movement. Do 10 reps and keep the rest between sets to under a minute.Try and make this move the only exercise you use the next time you work biceps and concentrate on making the biceps work throughout the concentric and eccentric movement. Six to ten sets should get the job done if the intensity is high.

If you've been getting better at curling but have no additional bicep size to show for your efforts, the problem may be that you really haven't been working your biceps at all! Start applying some of these bicep isolating techniques and you soon may realize that there's a lode of untapped muscle on those upper arms. Dig in and get it.