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IRONMAN Magazine's Bodybuilding Success Blueprint the Big Three Only The Strong Shall Survive TheThe BigBig Keep It Simple to Build Your Temple by Bill Starr Photography by Michael Neveux Bench Presses uring the past year I’ve received a pile of requests from 1 IRON MAN read- ers and friends to look over their 3 programs. They’re 3 all stuck and want some advice DDon how to move forward again. Model: David Yeung In every instance I find the same problem—they’re trying to do far too much, either for their current strength level, their age or both. I look over a list of exercises 2 that would make top competitive weightlifters and bodybuilders cringe. Model: Chris Cook Model: Greg Blount Squats 154 APRIL 2005 \ www.ironmanmagazine.com Power Cleans www.ironmanmagazine.com \ APRIL 2005 155 CLICK HERE TO SUBSCRIBE Only The Strong Shall Survive 1 Concentration Curls Chins 2 When a program includes However, there are a few good a dozen or so exercises, you ancillary exercises you can 3 end up spreading your en- add to The Big Three program ergy too thin. without sacrificing your gains. Model: Tamer Elshahat Model: Tamer Model: Eric Domer Even so, when I suggest that they recover from it. That’s due to the should eliminate at least half of fact that over an extended period of wondering, What is a beginner to the exercises, they insist that they diligent training they’ve established think? Most likely that the authors need to do them all if they want a a wide, firm foundation of strength. are experts and know what they’re complete full-body workout. Well, Most trainees who will read this are talking about. If they say that I need I reply, if you’re preparing for the not in that category. to do 15 exercises in a session, that’s Mr. Olympia contest or the Olym- The notion of simplicity in what I’ll do. And since the gym is pic lifting Nationals, then perhaps strength training has gotten lost in filled with machines, it only makes you do need to hit all those groups recent years. Currently, any program sense to use all of them. individually. That is, if you have a worth its salt must include lots of So, instead of hammering away couple of hours a day in which to exercises done on specialized ma- on full squats, our beginner moves train, have a surplus of funds to buy chines, and, of course, there have from machine to machine, working all the supplements you’ll need to to be a few gimmicks such as large his legs in a variety of fashions. It’s aid your recovery and don’t have balls and chains thrown in for good a good idea on paper, but it doesn’t to worry about earning an income. measure. After all, that’s what the get the results that attacking a pri- Otherwise, you’re doing too much. modern athlete needs to be com- mary exercise and using a couple of When a program includes a petitive—which is pure bullshit. machines for auxiliary work does. dozen or so exercises, you end up The truth of the matter is, gyms There’s also the point that few like spreading your energy too thin that feature only the most rudimen- to admit: Working on a machine is to allow you to make substantial tary equipment—like those found in easier than doing free-weight exer- gains. You can’t recuperate from the basements and garages—where the cises. long sessions in the gym, and since athletes build their routines around Understand that your body only you’re not giving enough attention a few primary movements, turn out has so much energy for training, to any one muscle group, everything stronger men than the multiexercise and once you’ve tapped that supply, stays the same. Or worse. In many programs in la-di-da facilities. you’re not going to make any fur- cases the numbers start slipping Another primary reason that so ther progress on that day. When you backward. many programs have so many ex- continue to pound away, even on Keep in mind that I’m referring ercises in them is the influence of the smaller muscle groups, all you’re to beginners and intermediates. articles that appear in fitness maga- doing is fatiguing the muscles and Advanced strength athletes can do a zines. I look at programs that fill attachments, which will adversely Build Your Temple Build Your great deal more work in the gym and an entire page and shake my head, affect your next workout. In other words, you’re overtraining. 156 APRIL 2005 \ www.ironmanmagazine.com CLICK HERE TO SUBSCRIBE Only The Strong Shall Survive Only The Strong Shall Survive To gain strength, you need to Squats These work Power Cleans do one primary exercise for each your shoul- of the three major muscle groups: der girdle shoulder girdle, back and hips and and back legs. Then add a few auxiliary move- hard. ments for the smaller groups, and leave the gym. 1 Whenever a beginner follows 1 that course, gains come consis- tently—and there’s no doubt in my mind that the greatest motivator in the weight room is making regular progress. Nothing—well, almost nothing—feels as great as improving one of your primary lifts. Achieving a personal record makes you eager to get back in the gym for your next session. In contrast, if you’re stuck on every lift, you’ll be inclined to 2 skip the next workout, flop on the 2 couch and watch TV. I should mention that using too many exercises in a program is not a new development. I pointed a finger at machines for being partly responsible, but in truth trainees started doing it long before the machines came on the market. In the late 1960s strength training for athletes made a huge leap forward due largely to the articles published Model: Greg Blount 3 in Strength & Health and Iron Man 3 about sports teams and individual athletes using heavy weights to improve their performances. Football led the way. The San Diego Chargers, under strength coach Alvin Roy, had a tremendous influence on the mind-sets of col- lege and high school coaches. If the pros lifted weights, we should too, was the thinking. Tommy Suggs and I took it upon ourselves to go forth and preach the gospel of strength training to the masses. We were in ideal positions to be considered au- thorities on the subject: Tommy was the managing editor of Strength & Health, and I was his assistant. We’d both won national titles in Olympia lifting and had represented the York Barbell Club, the national-team To gain strength, you need champion. That gave us an in, and Temple Build Your one primary exercise for the three major muscle groups. we began putting on demonstra- tions and clinics at high schools and colleges in the area. Bob Hoffman understood the financial implica- More shoul- tions of what we were doing and der girdle backed us 100 percent—although, I should add, we never received any- work with thing extra in our paychecks for our chest and efforts. Even so, we surged on. We triceps. Model: Will Harris Model: Will Model: Marvin Montoya \ Equipment: Powertec power rack, 1-800-447-0008 or www.home-gym.com Build Your Temple Build Your Bench Presses were on a mission. 158 APRIL 2005 \ www.ironmanmagazine.com www.ironmanmagazine.com \ APRIL 2005 159 CLICK HERE TO SUBSCRIBE Only The Strong Shall Survive One of the biggest gatherings power clean would be more use- Machine Squats for football coaches in the east was ful, as it actually enhances athletic a convention held in the Shore- attributes while improving back ham Hotel in Washington, D.C. We strength. For the upper body we be- secured a booth for York Barbell, lieved that the incline-bench press lugged in weights, a bench and a was a better exercise for athletes power rack, boxes of magazines than the flat-bench press because 1 plus an array of Hoffman’s nutri- it put more emphasis on the shoul- tional products to put on display. ders. We also knew, however, that For 2 1/2 days we talked with the coaches didn’t have incline coaches and taught them how to benches at their disposal. Some do lifts that we thought would be didn’t even have flat benches. One beneficial for their athletes, and we coach told us he had his players do told them of the value of protein their bench presses on the benches milkshakes to help their kids pack in the locker room. So we chose the on muscular bodyweight. flat-bench press—easy to teach, While we gave them information, and it did work all the groups in the we also learned a great deal from upper body thoroughly. them. Those dedicated men were Research revealed that the best 2 doing their utmost to put together formula for developing strength functional routines for their ath- was to do four to six sets of four to letes with a minimum of equipment six reps. Knowing that many of the and know-how. Unlike what hap- coaches would be dealing with 40 pens today, there were no resources or more kids, we kept the program they could turn to for help in for- simple as well. Five sets of five fit mulating a strength program. For the guidelines and would make the most part it was hit and miss.
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