BEYOND STRONG

29 explanations - No. 2

10 years of consistent training

Everyone is in such a hurry to get 'ripped' or 'stacked' or whatever stupid term is in vogue these days. The truth is you are not going to build a great physique, great strength or become anything in any sport without a considerable amount of time and effort.

They say it takes 10,000 hours of consistent work in a subject to become a master. I don't know how true that is but in the world of weight training and all it encompasses I believe 10 years of effort will get you well above average.

There are exceptions to the rule - genetic freaks and excessive steroid use.

Genetic freaks are rare but they exist and you should never follow the advice of a genetic freak. They can grow, get stronger and generally do what they want and still make improvements. That's not to say genetic freaks don't work hard and don't know anything but they do tend to have massive advantages. Genetic freaks are often the guys and girls that don't work hard and yet have it all. Annoying. Genetic freaks that work hard are champions.

Steroids. Massive subject. They work. They are not without their inherent risks. They will speed up the process. They will cause problems.

Maximise your potential without them, far more rewarding but of course, it's gonna take a while longer.

For the rest of us that aren't in a hurry 10 years of 3-4 times a week hitting the gym with a few weeks a year off is what it takes. Do that for 5 years and you'll get some solid results. Do that for 10 years and you'll be right up there.

The other great thing about training for this much time is that after 10 years it's a way of life. You will maintain what you've built far easier than someone who yo yo's in and out of training all the time. After 10 years it's just like brushing your teeth, it's a part of what you do.

10 years. Sounds a long time, it's worth it though.

BST

 10 years? Try a lifetime. Has Stallone ever not looked good in the last 30 odd years (except for Cop Land).

 

 

29 explanations - No. 1

I read some of the comments, so many experts, so amusing but I'm glad so many enjoyed the list. I thought I'd explain the 29 points made in the last blog.

For what it's worth, it took me less than 29 minutes, more like 15, to come up with that list. I could have gone on and on but I'm saving myself for the book.

Proper squats below parallel

No exercise will give you more in return than heavy, full squats. The deadlift is close but squats rule the roost and and always will.

I am not a fan of the powerlifting squat. I can lift lots more if I go wider, sit right back and let my hips take the brunt of the stopping force of the squat. The range of motion is generally reduced and the forces are on the lower back and hips rather than the knees. The point of a powerlifting squat is to lift as heavy a weight as possible using the greatest biomechanical advantages you have. This means low on the back, keeping the lower leg as vertical as possible and using the big hip and lower back muscles to lift the weight. Nothing wrong with that from a pure Powerlifting point of view. If you want to squat big, squat like a Powerlifter but understand that to a degree you are demonstrating great strength through technique AND the power of your posterior chain.

The Olympic squat is the ideal squat. Full range of motion, athletic stance, bar high on the back and the emphasis is on the whole lower body. The quads are certainly more dominant but the hips, glutes and lower back are all involved to produce an exercise that babies do naturally.

From a development point of view, this is the squat that will produce sweeping quads and balanced development in the glutes, hamstrings, lower back and hips. It is also the go to squat for athletes all over the world from sprinters to cyclists to skiers.

Range of motion will vary from person to person. I squat well below parallel but I don't have the extreme flexibility to hit a rock bottom squat like high level Olympic Weightlifters do. Squat to your full capacity and if it's not deep enough work on Goblet squats, hip flexor, quad, calf and hamstring stretches, deep lunges for dynamic range of motion and exercises like the duck walk to work into a full squat.

Once you can squat do everything from single rep maximums to 20 rep sets to super high rep sets in the 50's plus.

Don't make it complicated. Men, women, young or old, no excuses, just squat - it works.

BST

Still the best squat video on YouTube...bodybuilding style, deep and quad dominant.

 

And the second best right here...1000lbs being dominated by Kirk. Powerlifting style but close stance.

 

And finally...Ivan Chakarov...Olympic style...no support gear at all and DEEP!

  

29 for 29

Having lifted weights for some 29 years (I was 14 and turn 43 in a few months)...here is some of what I know.

I am not explaining each thing. Use google or this other weird thing called books!

It is not new. It is not revolutionary. It does not contain fancy names. It works. It is free.

 

1. Proper squats below parallel.

2. 10 years of consistent training.

3. Strength then size then conditioning.

4. EVERYONE wants muscles.

5. Fat is unhealthy.

6. Too skinny is unhealthy.

7. Balanced strength and development is the key.

8. Arnold and Bill Kazmaier never used bands or chains.

9. The best physiques were built in the 50's, 60's and 70's.

10. Read, digest, experiment.

11. Ego training will get you injured.

12. There's always someone stronger.

13. If you just used Bill Starr's training programs for your whole lifting life you'd be set.

14. Lifting gurus - don't get me started.

15. If someone doesn't practice what they preach then don't listen to them.

16. Beware of the genetic freak.

17. Add weight to bodyweight exercises.

18. 300, 400, 500 is still pretty rare in most gyms.

19. Strict Military Pressing your bodyweight overhead is a worthy goal.

20. Full range of motion please.

21. Forget superslow or time under tension.

22. Supplements are generally inferior to this thing called food.

23. Getting big for the sake of it is stupid.

24. Girls train harder than men.

25. The gym should be treated like a dojo, with respect.

26. The old guy still squatting, pressing and pulling probably knows a thing or two.

27. A man will never be stronger than a gorilla.

28. Lifting weights will get you bigger, stronger, faster, fitter and slimmer, quicker than any other form of training.

29. Nobody cares about your training.

 

BST

 

Bill telling it like it is...

 

Check out the most basic equipment Arnold is using here...

 

 

Make it count

I've trained in a number of gyms over the last 8 months I've been working in and around London and on my travels to Australia and LA. One thing that never fails to amaze me is the lack of intensity and direction people put into their training.

You get to train 2,3,4 or whatever times a week. Why not make it count?

1. Have a plan.

"I have a plan"...really do you? I beg to differ based on what I see in most gyms. People seem to be plodding through the latest Mens Shitness programs hoping for the best. Get some goals in key areas. Set some strength goals or set some physique goals or set specific fitness goals and make them happen. You want to bench 300lbs and can only bench 220lbs? Google bench training articles, cross reference them, find common themes and write a 12 week program to add 20-30lbs to your bench. Hey presto! You now bench 250lbs.

2. Log it.

I have not seen one person logging their training in a training diary. Sure the odd person is following some dopey trainers program he's dug up from an old T-Nation article that has no relevance to what the client actually wants but virtually no one is logging their training properly. Unless you have a full time coach or a really dedicated trainer, you are better off learning how to log your training. It's not difficult. I have training diaries going back 20 years. They tell me a lot. All you have to do is write down what you do each workout - exercise(s), sets, reps and then a small comment if necessary. Comments can be simple like, "Left shoulder felt a bit sore but solid reps" or "Felt easy this week" or whatever. These notes can really help you figure the little things out in your training. Lots of little things make big things.

3. Give it some.

All workouts are not equal. Some days you'll feel great, others you'll feel dreadful and most of them you feel ok. That's training. However, if you get in the gym and train with a solid level of intensity your doing yourself nothing but good. Going to the gym, talking to your mates, dawdling through the workout, getting a pump on your favourite bodypart or peacocking cos you hit a decent deadlift is not what it's all about. Intensity should be consistent no matter what your energy levels or how your feeling. A simple way to gauge this is that if you sweat hard during a workout you're probably doing it with enough intensity. There are some people who don't sweat much. Lucky you. The rest of us should sweat when we train.

That is all.

BST

Dorian knew what he wanted, wrote it down and made it happen by using extremely intense training. You think he'd have ever won Mr. Olympia once let alone 6 times if he didn't?

Better late than never

Sorry it's been a while. We have been rather busy as those of you on Facebook can check out here...

http://www.facebook.com/faith.shortfilm

This of course has nothing to do with strength and conditioning but making a film, even a short one is no easy task!

 

Anyway, to get back into the swing of things check out the video below. It is called Själen är större än världen (The Soul Is Greater Than the World) and is an amazing documentary about the obsessive Björn Rickard “Ricky” Bruch.

Ricky was an amazing athlete that never quite put everything together on the big occasions like the World's or the Olympics. Nevertheless he was a World Record holder and still holds the Swedish Nationa Record in the Discus. His weight training was CRAZY!

Next time you think your training hard, think about Ricky in the 70's, in cold, lonely gyms doing this!

BST

 

 

PC's new book

If you're a red blooded male and you don't read Paul Carter's blog LIFT RUN BANG then you've been missing out on one of the most honest, man making blogs on the internet. He also has a new book out which is available on his site.

Paul's philosophy of training is summed up in his blog title - LIFT (Weights and heavy stuff), RUN (Conditioning of some sort) and BANG (Women and assholes who piss you off!).

Now Paul does not mince his words but for anyone who needs a kick up the ass then his blog will give it to you and then some. He is stronger than 99.99% of all the so-called lifting gurus out there, in better shape and can almost certainly kick their asses should the need arise. In other words he is the real deal.

Read his blog, stop buying muscle and fitness and get some balls!

BST

Paul Incline Pressing what most guys should be Bench Pressing

 

Classic BS Articles - No. 4

This one almost passed me by. Written 4 years ago this one is worth it's weight in gold. Lots of good information here.

Routine Design and Realism

BST

 

And for the hell of it...Captain Kirk Karwoski dominating 1000lbs in the squat...and damn it...he is gonna hold that weight!!!

 

Classic BS Articles - No. 3

Here's a piece written about realistic targets and realistic role models. Arnold and Bruce have completely different physiques but both are revered for their physicality and their look. Both were at the top of their game and walked the walk. Will you?

Arnold or Bruce?

BST

 

Classic BS Articles - No. 2

The back is an amazing bodypart and one that is fun to train because it responds well to so many exercises. There's no excuse not to train it and this article really lays it all out for you.

The Back is Where its at!

BST

 

Arnold of course

Laurence Shahlaei - Britain's Strongest Man 2012

Over the weekend Laurence 'Big Loz' Shahlaei made his move towards superstardom in the world of Strongman by beating the cream of the UK muscle at Britain's Strongest Man.

Loz won every event (joint 1st on the deadlift with the giant Terry Hollands) and stomped his authority on the British Strongman scene.

Next stop is Europe's Strongest Man.

Results

1st Laurence Shahlaei
2nd Terry Hollands
3rd Chris Gearing
4th Graham Hicks
5th Alex Curletto
6th Stephen Cherrie

BST

Part two of the Deadlifting tips article below...click, read, learn!

10 Tips to a Better Deadlift...part II

Go lift something heavy and be a man fuckers!

BST