William Litz’s Blog

 http://groups.bodybuilding.com/tactical_torture_training

Arnold’s Combo-to-Grow Mass Workouts

Q: You mentioned how using a couple of heavy all-out sets followed by 4×10 in 10×10 style builds muscle with max force as well as tension and occlusion. Does that mean the combo method is better than straight-up 10×10? Should I use that [heavy-plus-4×10 method] instead of 10×10 on the Ultimate Exercises in program 1 in The Ultimate 10×10 Mass Workout e-book?

A: Before we answer, let’s clarify the combo method. First you do two progressively heavier warmup sets; then you attack two heavy sets to exhaustion, eight to 10 reps each, with 2 1/2 minutes between sets. That allows you to generate maximum force–standard heavy training. After that you reduce to a lighter poundage, one you could do for about 15 reps, and you do four sets of 10 reps with 30 seconds of rest between sets…

So you get max force production on the first heavy sets; then you follow up with tension/occlusion emphasis on the 4×10 sequence. It’s similar to how Arnold used to train his big exercises, pyramiding up over a few sets, with the last two being heavy all-out efforts; then he would reduce the weight for two lighter burnout sets. And it works…

It’s a double-barreled mass-building effect targeted at the important compound, or midrange, exercise. You’ll feel it working–in a different way than 10×10. Is it better than 10×10? Not necessarily…

As we reported, when we moved to more of a pure 10×10 routine for the big exercises, we each gained eight pounds of muscle after about six weeks. One reason for that anabolic convergence is the shift in hypertrophic stress. New exposure to 10×10, with less heavy stress, allowed our bodies to supercompensate from the previous all-heavy max-force training we were doing (straight-set Positions of Flexion).

When we moved to the 10×10 method, we shifted to more of an endurance-component focus. That’s due to the short rests and lighter weights. Sure, the last sets feel extremely heavy, but they aren’t. It’s due to fatigue. Therefore 10×10 requires less force output–but that can be a good thing…

Shifting muscle-building emphasis can ignite a significant size surge, as we experienced. We suggest using pure 10×10 routines, like the first program in The Ultimate 10×10 Mass Workout, for about four weeks. On that progam you train four days per week, hitting each bodypart once every four to six days. You do the Ultimate Exercise in 10×10 style for each bodypart, nothing else. That means your workouts only take 30 to 40 minute.

After that four-week pure-10×10 phase, go back to standard heavy training with 3-way Positions of Flexion infused with X Reps–for example, Phase 2 of Jonathan’s 20-Pounds-of-Muscle-In-10-Weeks program outlined in 3D Muscle Building. (That e-book contains info on POF, X Reps and other key mass methods with many workouts.) You can use the heavy-plus-4×10 method on the big midrange, or compound, exercise for some or all bodyparts. Here’s a POF example for triceps…

Midrange: Close-grip bench presses, 2 x 8-10
Midrange: Close-grip bench presses (10×10 style), 4 x 10
Stretch: Overhead extensions, 2 x 8-10
Contracted: Pushdowns, 1 x 10-15

Remember, with POF you get new max-force emphasis, but you also get unique mass-building stimulation from stretch overload with exercises like dumbbell flyes for pecs, overhead extensions for triceps, etc. One animal study produced a 300 percent muscle mass increase from only using stretch overload for one month, so you can see it’s a very powerful get-bigger trigger.

Shifting mass-building emphasis regularly is one of the best ways to ignite significant muscle size surges. Try 10×10 for four weeks, then shift to heavy-plus-4×10 POF. It’s variation for new mass stimulation that will get you growing.

http://groups.bodybuilding.com/tactical_torture_training

Nicole this is for you girl:

http://www.elitefts.com/documents/ab_training.htm

 See link for pics of shovel lift.

Abdominal Training for the Power Athlete

By Steven Morris

For www.EliteFTS.com

The other day I had to suffer the great indignity of paying for a day pass at a commercial gym. Lifting in a commercial place isn’t all that bad. It can actually be good from time to time to expose you to new equipment or just get a change of scenery. However, paying $10.00 or more for the pleasure of being stared at while I lift is disturbing. Plus, I get to see other trainers and coaches do their thing…

Oh, the sick feeling I get when I see trainers leading athletes through an abdominal workout. The endless crunches, the leg raises, the flutter kicks (people seriously still do those?). It’s typically either a super skinny young athlete or sometimes a bigger guy like a lineman being trained by some twerpy trainer who looks like he doesn’t lift anything heavier than his shirt. As an athlete, you need strong, functional abs. No, I didn’t say go off and do any of that “functional training” bull crap like standing on a Bosu ball holding your plums. You need to train the abs hard and heavy. Ya know…with like weights and stuff.

All this garbage that trainers tell you to do with the endless reps of crunches is a complete waste of time. You only have so much time to put into the weight room and wasting it on crap exercises will kill your results.

Ab training is important for both preventing back injuries and stopping strength leakage. If you have strong legs and a strong upper body but your abs are as weak as a malnourished kitten, you will leak power like crazy.

Standing cable crunch

As athletes, we perform standing up, so why do so many magazines only recommend exercises performed while lying down? Usually, they will tell you that this is done in some half-ass attempt to “isolate” the abs, but this is lunacy. The abs don’t need to be isolated. They function as a stabilizer in most athletic functions. And trying to take the hip flexors out of all ab training movements is asking for trouble. Sure, if you’re after only aesthetics, then isolating is a good idea at times. However, always isolating can be problematic. The hip flexors and abs were designed to work together, so they should be trained together most of the time! Louie Simmons put it best—“Train your abs standing and why not? When you lift, wrestle, or play ball, you are standing.”

A perfect exercise to involve the abs in a dynamic fashion while standing is the standing cable crunch. This exercise can also be done with bands. Simply attach a rope or strap to a lat pull-machine, walk out a step or so, and bend forward forcefully. Return to the top slowly, flex, and explode down. Change attachments and foot placements to change the exercise.

Try 3–5 sets of 5–10 reps. This is best. Don’t be afraid to really put some weight on the stack.

Suitcase deadlift

This is simple but brutally effective. Most athletes spend the majority of their time training the abs but neglect the obliques. If you really want to lift big (or knock people on their asses), then you need to train the obliques just as hard as the rest of the mid-section.

This lift works best with a Farmers Walk bar so that you don’t have to overextend when lifting a regular bar off the ground. If you don’t have Farmer’s bars, set the bar up at just below the knee in the rack. Stand to the side of the bar, grip it in the middle, and deadlift it. You have to keep your entire mid-section ultra tight the entire time! Keep the reps low (under three) and do multiple sets. Once you get comfortable, start adding weight.

Shovel lift

Most of you have probably never done this lift before. The pitch fork lift (sometimes called the shovel lift) is true functional training. It works the obliques as hard as any other movement I’ve ever come across. The pitch fork lift comes from Steve Justa, author of Rock, Iron, Steel. He developed the exercise after getting a job bailing hay and found that all the traditional training he was doing wasn’t helping one bit. After a few weeks of doing the shovel lift, Justa was tossing the hay around like an old pro.

The shovel is pretty easy to set up and perform. Load one end of an Olympic bar. Next, grab the unloaded end with one hand and place the other hand at about the mid-point of the bar. Bend the knees and position yourself sideways at the hip. Lift the loaded end of the bar just as you would when shoveling dirt. You can make the movement much harder by then turning a bit to the side as if “dumping” the dirt out of the shovel.

Return to the starting point and repeat. It will help if you lockout your arm furthest from the loaded end and “press” it down, levering the weight up. If you’ve been having trouble with falling forward in the squat or haven’t been able to properly push out against your belt when squatting or deadlifting, this movement will push your PRs to new heights. The internal pressure that is needed to stabilize during this exercise will really teach you how to properly push out on your belt.

Keep the reps low, under six, and go for 3–6 sets.

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Weighted sit-ups with stone trainer

Weighted sit-ups are old school and effective. But they can be a real pain once you get past using 90 lbs. To circumvent this problem, simply load the weight on to the stone trainer. It’ll keep the weights nice and in place so you can worry about performing the exercise rather than an errant 45 smackin’ you in your grill piece.

Keep the weight high on the chest, or hold it slightly off the chest to increase the difficulty. If possible, lock the back of your ankles onto something stable like the edge of a platform, against a band, or have your partner hold them. This is basically a Janda style sit-up so you can be sure that the majority of the stress is placed on your abs.

Go heavy. Pile the weights on as long as you are keeping your form.

Bent press

Ah, the bent press…the oldest of old school movements. Makes one think of Saxon and Sandow. No one does bent presses anymore. Probably because they’re hard. Why do these when you can do those stupid side crunches? However, a bent press will turn your “core” into a corset of steel…or something like that.

You can use a bar, one kettlebell, or one dumbbell for these. Shoulder the weight, lean to the side, press the weight, and then slowly stand upright and repeat. Keep your arm locked out, your abs tight, and your back as flat as possible. Don’t twist!

Go with 3–5 sets of 3–5 reps.

Machine sit-ups

If your gym has one of those weighted crunch machines, take advantage of it and use it from time to time. The problem is if you are even above average strength, you’ll max out the weight stack quickly. But these can work in a pinch, especially if you don’t feel like setting up a more complicated exercise.

If you have strong abs, you’ll have to go higher reps. Go with a traditional 3–4 sets of 10 or more reps.

Full contact twist

Years ago, I learned about this exercise in one of Pavel Tsatsouline’s books. It is an excellent movement for the obliques and abs. Forget standing on a Swiss ball. The full contact twist is functional ab training! I’ve found that this exercise not only strengthens the abs but also helps with the ability to “pop” the hips. Several softball players found themselves hitting bombs a few weeks after adding these to their programs. Fighters and those who like to throw the occasional punch will find this exercise quite helpful as well. And, of course, football players could always use some extra hip power.

Don’t twist the back while doing this movement. It should be a smooth motion. Lower the weight under control and then flex and rotate back to the other side. Again, 3–5 by 5–10 seems to work best. Add weight slowly. The majority of form problems I’ve seen have come from adding too much weight too quickly.

Kneeling cable/band crunch

This is similar to the standing version, but it helps eliminate relying on the hips and neglecting the abs. You can do this with a cable or a band looped over the top of a power rack. If using bands, it’s helpful to use D-handles, a triceps rope, or Spud’s towel strap to make the movement smoother and more efficient.

The main problem I’ve found with this movement is that once you start piling the weight on the cable stack, it can actually lift you off the ground. It helps to have a partner hold you down. One of my football players, Mike Jenk, can do reps with a black band doubled. I’ve never seen him miss a lift forward.  

This lift is best used for low to medium reps. Change handles often to always keep things new.

I’ve seen a few well-known strength coaches proclaim that ab training, once past the beginning stages, is useless. Anyone who’s attempted a new max in the deadlift or squat knows that’s complete crap. At a minimum, train the abs three times per week but preferably in every training session. Your midsection can never be too strong. Whether your goal is to put up PRs in the gym or to pancake a fellow lineman, you must train your abs heavy and often

One bodybuilder may tell you that nutrition comprises as much as 90% of bodybuilding.

Another may claim 75%.

All twists and turns in opinions aside, the point is: On the road to super-sized mass, nutrition matters … a helluva lot.

-Musclemag International

Here is a great tip from X-rep.com. 

I used Static holds and stretches as part of my T3 training protocal and have had clients gain amazing amount of size on it, even while cutting for shows. It works BIG TIME! 

Check it out what Xrep has to say about the idea: 

Q: I’ve been hearing about the fascia-expansion supersets, and it makes a lot of sense. A friend of mine is using it, and he’s added five pound of new muscle mass in a month. He looks more ripped too, veins everywhere. I want to use it, but I train after work at my gym, and it’s pretty crowded. I don’t thing I can superset. Should I just give up on the idea of fascia expansion?

A: In our new X-Rep Update #1 e-book we provide a solution. The key to fascia expansion is a big-pump exercise followed by a full-stretch movement. That allows you to stretch the muscle encasement, the fascia due to elongating the muscle after it’s full of blood. You can still achieve that mass-building effect without supersets. Use standard 3D Positions-of-Flexion training—midrange, stretch and contracted—at one workout, then on fascia-expansion day, simply reverse the order of your last two exercises. So instead of midrange, then stretch followed by contraction, do midrange, then contracted followed by stretch. Here’s an example:

Heavy Biceps (straight POF)
Midrange: Barbell curls, 2 x 7-9
Stretch: Incline curls, 2 x 7-9
Contracted: Concentration curls, 2 x 7-9

Light Biceps (fascia-expansion POF)
Midrange: Barbell curls, 2 x 10-12
Contracted: Concentration curls (drop set), 1-2 x 9(6)
Stretch: Incline curls, 2 x 10-12

Now in the F-E program in the new e-book, we have StatC and StatS designations. Those are static-contraction-hold sets that, according to new research, can add muscle mass very fast. The study we discuss in the new e-book added pounds of muscle to subjects’ frames after only one static-contraction workout. (The static sets may be a big reason your friend added so much size so quickly.) To use it on the above program, put those hold sets on light day as follows:

Light Biceps (fascia-expansion POF with static holds)
Midrange: Barbell curls, 2 x 10-12
Contracted: Concentration curls (drop set), 1 x 9(StatC 30 seconds)
Stretch: Incline curls, 1 x 10-12; 1 x StatS 30 seconds

On concentration curls you use a weight that allows nine standard reps before full-range exhaustion sets in, then you immediately grab a lighter dumbbell, curl into the top contracted position and hold/pulse for as long as you can—shoot for 30 seconds. Yes, it’s painful, but the anabolic bang you get is well worth the hurt.

Now that your biceps are full and throbbing from the contracted-position exercise plus a static hold, move to incline curls and do a standard set of 10 to 12 full-range reps, rest for about 45 seconds, then lie back with the dumbbells just out of the stretch position, arms slightly bent, and hold/pulse for about 30 seconds—or until you can’t stand the growth burn any longer. You can probably use the same weight that you used on the first standard set.

You can incorporate the above mass methods on any 3D POF bodypart program—squats, sissy squats and leg extensions becomes squats, leg extensions (with StatC for occlusion and pump) and sissy squats (with StatS for fascia-expanding stretch) at your next leg workout. Alternate the two. It’s a killer way to get size-building variation and F-E anabolic acceleration—no supersets necessary. (Note: For complete 3D POF analysis and programs, see the 3D Muscle Building e-book; for more on fascia expansion, the F-E program and new X-Rep tactics like StatC and StatS, see the new X-Rep Update #1 e-book.)

Till next time, train hard.

—Steve Holman and Jonathan Lawson

Which provinces are fattest?

http://healthandfitness.sympatico.msn.ca/Canadas+fattest+and+fittest/DietFitness/Canadas+fattest+and+fittest.htm?isfa=1

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Western Canada
British Columbians, give yourself a pat on the back – you are one of the nation’s fittest provinces. Vancouver ranked the lowest out of all the Canadian cities, with only 12 per cent* of their population suffering from obesity. This is great news, not only for the fitness and well-being of Vancouverites, but also since all eyes will be on the city in two years, as they host the 2010 Winter Olympic Games.

The rest of the major western cities did not measure up to the healthy examples Vancouver has set. Sixty-two percent of Edmonton residents are either overweight or obese, and Saskatoon is just as alarming at 64 per cent. Regina and Winnipeg rank slightly below, closer to the national average, with 58 per cent of their populations being either overweight, or obese.

Central Canada
The news doesn’t get better as we move across the country, into our central provinces. In fact, the fattest city in all of Canada is located in Ontario. Hamilton residents had the highest amount of both overweight and obese residents - 74 per cent. Kingston wasn’t far behind, with about 70 per cent of its population being overweight or obese. Both Toronto and Montreal were moderately lower with each sitting at 51 per cent. On a positive note, only 15 per cent of Torontonians were dubbed obese. Sherbrooke was similar to Toronto and Montreal, with 52 per cent of its residents being overweight or obese.

Eastern Canada
Halifax residents can take pride in knowing they are the healthiest on the East Coast – only 18 per cent of these residents are considered obese. This is good news, especially when compared to Saint John, where an alarming 7 in 10 citizens in this city are either overweight or obese. St. John’s is equally as shocking with 71 per cent of its population being in the overweight or obese category.

Most guys who have been around the Iron game for some time already know the supplement industry is the backbone of the bodybuilding industry and that most supplements simply do not work.

No supp companies then no magazines, no sponsers for shows, etc

Most Pros believe that the supp companies fix the contests in fact.

See MD magazine regarding last years Mr.O fiasco or watch Lee Priest’s Reality show DVD’s. Now I dont know how true that is, but it shows their power.
Sadly most supplements are junk.

They have been junk since the 50’s too. Now we are lucky that there are some supps that are great, this is a relatively new thing mind you. Before 1996 or so 99% of supps tasted like puke had low quality ingredients and were all in all just scams.

Nowadays we live in a supplement paradise compared to what I had when I started in the late 80’s….never mind the junk in the 50’s and 60’s (look at old muscle mags for a good laugh. I bought some on ebay). Remember supps are just supplements to a good diet. They do not give steroid like results. How can they?

As Greg Zulak used to say: If a supplement worked better then a prescription anabolic then the government would ban it. Some people liked the pro hormones and made decent gains off them, what did the gov do? Banned them.

Ephedrine HCL was popular so the FDA fabricated stories of their danger. Thankfully the feds stepped in and forced the FDA to admit they lied. Ephedrine is safe when used properly. The deaths associated to them were caused by massive overdose, unhealthy people taking the supplement, or there were other chemicals present at time of death - such as with that one Major League baseball player died ‘from ephedrine’  - there was no mention that he was overweight and a coke addict. It was the ephedrine that killed him - not the high fat diet and cocaine! 

At least we got ephedrine back, but dont for a second believe that there are super-hardcore-mega powerful supplements out there that will add 20lbs in 20 days. Doesnt happen.

 So dispite the improvements there are still way too many scams out there.

See what Ironman mag had to say regarding muscletech and BSN. Two companies I suggest you strongly avoid. Sadly I know most wont as both companies are doing record sales. 

By Jerry Brainum of Ironman magazine:
BSN, a nutritional supplement company best known for signing Ronnie Coleman to a hefty contract a few years ago, is now being sued in a class action lawsuit. The legal action stems over the content in BSN products of creatine ethyl ester malate, allegedly a "superior" form of creatine. Those who filed the lawsuit say that this form of creatine is not only not in any BSN products, but doesn’t even exist. This all moot because of the following:1) any form of creatine ester is useless junk that rapidly degrades into creatinine, and therefore has little or no biological activity; 2) Companies such as BSN rather pay big bucks for endorsements than sponsor solid research to prove the actual merit of their products.They seem to think that using a guy like Coleman in their ads will somehow lead potential customers to believe that Coleman built his body through using their products alone. They are already guilty of deception, IMO. I would warn those who read this that many of the "high tech" nutrients included in overpriced supplements provide no true benefits and do nothing more than enrich the bank accounts of the charlatans that peddle such crap. The worst offender here being Muscle Tech.

A close friend is selling her tickets to the Mr.O please PM me if interested. She has the silver package, info is listed below:

Silver package VIP - Sections 4, 5 , and 6 -

(does NOT include hotel and airfare, does include Nevada Live Entertainment Tax)

·  Fitness / Figure / Ms. Olympia Judging - Friday, Sept. 26, 11 AM
·  Fitness Olympia Finals/Ms. Olympia Finals/Mr. Olympia Judging - Friday, Sept. 26, 7 PM
·  Olympia: 202 Showdown - Saturday, Sept. 27, 10:30 AM
·  Figure Olympia Finals / Mr. Olympia Finals - Saturday, Sept. 27, 7 PM
·  Early Entry to Meet The Olympians - Thursday, Sept. 25, 7 PM
·  Olympia Weekend Expo Friday and Saturday, Sept. 26 - 27, 10 AM - 5 PM
·  Olympia Victory Gala, Saturday, Sept. 27, 11 AM
·  Olympia Superstar Seminar - Sunday, Sept. 28, 11 AM

The 2008 Showdown in Las Vegas

The 2008 Showdown in Las Vegas  :

 I will be attending the 2008 Mr.O. This will be my second time at the show. Earlier this year a bunch of us bodyspacer’s met up at The Arnold. So now that the day is near I thought we could see who will be at the Big Dance in Vegas.

Please feel free to add your name to the list. It would be great to meet up with some of you and maybe get a group picture taken.

See you in Vegas Baby!

 -William Litz

Vince Gironda really scoffed at personal trainers:

 "Somebody just made five hundred dollars to give them a phony certification, and they still didn’t know what they were doing. Certified by whom? I know that guy’s methods(referring to a Personal trainer at his gym). He’ll tell you to eat gobs and gobs of complex carbohydrates. Look at the people he trains. Are they making any progress? No. "

Don’t miss the 2008 Ironman Pro show.

For info go to:

 www.ironmanmagazine.com or

http://www.thefitexpo.com/ironman.asp

I will be there for sure, bound to be a great time!

Showtimes:

Press Conference/Men’s Weigh-in, Friday, Feb. 15 at 4 p.m. (West Hall A)
Men’s Judging: Saturday, Feb. 16 - 10:00 a.m. (West Hall B)
Figure Judging: Saturday, Feb. 16 - 12 noon (West Hall B)
Finals: Saturday, Feb. 16 - 6:30 p.m. (West Hall B)

FitExpo Hours: Fri/Sat/Sun, Feb. 15, 16, 17 (West Hall A)

*Schedule subject to change.

revised 1/24/08