3 Fixes for Weak Body Parts

Mountain Dog Style

by John Meadows, CSCS 8/29/2011

Although the title of this article says "Mountain Dog style," that isn't entirely true. The

crux of what you're about to read was inspired by (stolen?) from an American

physicist born in 1879 that had this topic all figured out. He was a bright guy, even

winning a Nobel Prize in physics. You may recognize the name, Albert Einstein.

Here are the three Einstein quotes that laid the foundation for my theories on bringing

up weak bodyparts:

The definition of insanity is doing the same thing over and over again and

expecting different results.

Everything should be made as simple as possible, but not one bit simpler.

Imagination is more important than knowledge.

Here's how they apply to fixing your bodybuilding woes.

1. Einstein: The definition of insanity is doing the same thing over and over again and

expecting different results.

Mountain Dog Interpretation: If what you're doing isn't working, ditch it.

Bodybuilders are creatures of habit. Many stick to performing the same exercises

week after week, steadfastly refusing to change even long after their beloved exercises

have stopped delivering.

For example, bodybuilders often approach me for leg training assistance, yet when I

start to outline a leg routine for them, all I hear is, "Well, I don't like x exercise or y

exercise, I like to do w and z." Let me wrap my head around this: You're

asking me for help because something is off, but refuse to change what you're doing?

How does this make sense?

Don't continually repeat something that isn't working. Period. I know this sounds

simple, but many bodybuilders find this idea a challenge.

Embracing this pragmatic approach was critical in my quest to improve my weak

points. I didn't care what I was doing, if it didn't deliver any progress after six months

or so, I'd ditch it.

For example, I had pathetic back musculature for many years when I competed. I did

what all the local guys said to do, working my ass off doing deadlifts, chin-ups, and

bent over barbell rows. But after doing this for close to a year, my back had made zero

improvements. I'm not suggesting these aren't fantastic movements, but for me, they

weren't. I realized that to develop an awesome back, I needed to start over. And I

eventually developed a very good back, but only after finally figuring out what

worked for me.

Here's a sample back workout that I found effective:

Exercises Sets Reps

A

Meadows rows

4* 8

See the end of the article for a description.

B

One-arm barbell row

4 8

These are awesome for lower lat thickness. Stick one end of a barbell into a

corner. Stand beside the bar and grip it with one hand, just below where you load

the weight. I suggest using 25-pound plates for maximum stretch.

Keep adding a 25-pound plate per set until you can't get 8 reps. To give you an

idea of what I do, I start with three 25's and usually do 4 sets. Focus on the stretch

at the bottom, and relax your scapulae! You should get a monster pump in your

lats from these.**

C Dumbbell pullovers

3 12

In this version, lie on the bench, not across it, and hang your head off the end.

This allows for an awesome stretch. Only bring the dumbbell to the top of your

head to keep tension on the lats and serratus.

D

Partial heavy wide grip pulldowns to front

3 8 Perform these as wide as possible, only pulling the weight down to eye level. Use

a heavy weight and relax your scapulae for a maximum stretch.

E

Dumbbell shrugs

3 12

Hold the dumbbells for 3 seconds at the top of every rep.

F

Banded hyperextension

3 to failure Fight against the band on the way up. Make your spinal erectors flex. This is my

favorite lower back exercise.

* 2 warm-up sets

** one-arm barbell row video

2. Einstein: Everything should be made as simple as possible, but not one bit simpler.

Mountain Dog Interpretation: Do less for strong bodyparts, and more for weak ones.

Just like how the body can only digest so much food, there's also a point of

diminishing returns with training. Your body can only handle so much. If you're

following a hard training protocol and going balls out, you need to sacrifice some sets

and volume for a strong body part and apply that energy to a weaker one.

Let me repeat, do not just add volume on top of volume for someone who is already

training balls out hard. According to Einstein, that would qualify as "simpler."

Here's a real world example.

I worked with top national level competitor Brad Davis last year and he saw great

improvement in his legs, which had been his weakness. Our strategy was to scale

down his back training his back was already world class from once a week to once every two weeks, and train his legs three times over two weeks. The result was he

didn't lose an iota of muscle loss off his back and his legs improved dramatically.

Here's how we attacked it:

Day Week 1 Workout Week 2 Workout

1 Legs Legs

2 Chest/Shoulders Chest/Shoulders

3 Off Off

4 Back Legs

5 Off Off

6 Arms Arms

7 Off Off

Then start back at week one.

Here's a variation that I have Jr. National champion Shelby Starnes doing. His

weakness is arms lagging behind his torso.

Day Workout

1 Legs

2 Chest/Shoulders/Triceps*

3 Off

4 Back/Biceps**

5 Off

6 Arms***

7 Off

* volume for chest is reduced and additional triceps work is added in

** volume for back is reduced and additional biceps work is added in

*** a full biceps-triceps workout

You can continuously repeat these rotations until you've fixed the problem.

Remember these are weak bodyparts for a reason, and they won't change overnight. It

will be a fight, but you have to put your mind to it, and grind relentlessly.

I also applied this to my arms this past offseason. My biceps are significantly better

than my triceps, so I only trained biceps once every two weeks, and added more sets

of triceps on arm day. I also added triceps on chest day, so in my case, it was a blend

of what I had Brad and Shelby do. My triceps are significantly better, but they aren't

there yet. For me, this will be a fight, too.

Here's a sample triceps routine:

Exercises Sets Reps

A

Rope pushdowns

5* 15, 12, 10, 8, 6

This targets the lateral head of the triceps.

B

Pronated kickbacks

4 8

See the end of the article for a description.

C

Close grip bench on Smith machine

4 8 Set the bench on a slight incline. Lower the bar slowly to near the chin,

similar to a JM Press. Do slow and controlled sets.

* 2-3 sets to warm up elbows

3. Einstein: Imagination is More Important than Knowledge.

Mountain Dog Interpretation: Creativity is King

I take great pleasure in finding exercises that are novel and unique. By unique I don't

mean some upside down BOSU ball one-arm reverse squat perversion, but basic

exercises performed in a new way. Just a small change can be mentally stimulating

and kick-start new growth.

Tweaking basic exercises will also help you better feel the muscles you're targeting.

You might try five things that leave you shaking your head before stumbling onto a

variation that lets you feel the muscle working like never before.

The cool thing is when you learn to feel your muscles working better, you can start

looking at your whole program and evaluate what works and what doesn't.

Your mind to muscle connection is extremely important when it comes to improving a

weak point. Most lifters just pound the muscle into oblivion, or so they think. Often

when I talk to bodybuilders about their weak points, one common theme is that they

just can't make that muscle sore anymore.

Remember, if you can't feel a weak muscle working during training and you can't get

it sore, any changes in volume or frequency are useless.

Unfortunately, many believe that all that's needed is a simple plan with the basic lifts

performed over and over. While that may work for the genetically gifted, enormously

"enhanced," and novices, it will only take the rest of us so far. Eventually your

beloved bench press will stall, you'll get injured, or you'll just quit in frustration.

Here are a couple of my favorite tweaks.

Meadows rows. This is a basic rowing variation that simulates a dumbbell row with a

T-bar machine. Stand perpendicular to the end where the weight is loaded. Grab the

bar using wrist straps. Start the movement by kicking your hips out away from the bar

to ensure the lower lats are engaged. This exercise turned my struggles with back

development around.

Here's a video:

Pronated kickbacks. I just don't like some basic exercises, triceps kickbacks being one

of them. In this variation, turn your hand over so that your palm is facing the floor.

Now bend down to about 90 degrees (like a regular kickback), and forcefully kick the

weight up while flexing your triceps. You'll get a tremendous contraction in the

stubborn long/inner head and medial head of the triceps.

Less Talking, More Doing

Everybody has a stubborn or weak bodypart hell, some of us have more weak points than strong points but never just assume that you're cursed and throw in the towel. My hope after reading this is that you now have some fresh ideas to start chipping

away at your own weak bodyparts.

But please, no more talking about it! It's time to follow through! Don't become

another internet expert that sits on a forum belittling others and quotes references and

studies but never accomplishes anything.

Make a decision that you're going to get bigger legs, or bigger arms, etc., and then

start the journey.

I hope you found these tips helpful. Please post your questions in the LiveSpill. I'd

love to hear from you!

Mountain Dog Training for Intermediates

by John Meadows, CSCS 10/25/2011

As the creator of the Mountain Dog training system, even I'll admit that it can be a

little brutal.

I've received hundreds of hateful emails and profanity-laced text messages over the

years from readers and clients telling me that Mountain Dog leg training left them too

sore to walk up a flight of stairs or even sit on the toilet.

And for the last time, no, I do not own stock in any brand of adult diaper.

This has led many to label Mountain Dog an "advanced" training system, intended for

guys who've exhausted most traditional methods. I basically agree, as like indieting, it

only makes sense to "try to get the most out of the least."

In other words, why hit a balls-out Mountain Dog leg workout and have to be wheeled

out of the gym on a gurney when a simple linear progression program of basic

exercises will work?

But then there's the huge category of so-called "intermediate lifters." These guys are

bigger and stronger than the fresh-faced beginners, but not developed enough to do

damage on a bodybuilding stage or powerlifting platform. Are these guys ready for

Mountain Dog? Maybe, maybe not.

To that end, here's how I classify beginner, intermediate, and advanced lifters:

Beginner

Less than two years in the gym.

Strength is poor. Can't bench press or squat their own bodyweight.

Not coordinated enough to do heavy compound movements well. Require

plenty of hands on guidance.

Often can't feel target muscles working.

Can't understand most cues such as "tuck your elbows in" or "lift your sternum

up."

Physiques can vary considerably, but usually will show very little muscle belly

fullness or roundness, vascularity, or striations. Might even be skinny fat.

Intermediate

Usually two years plus in the gym.

Decent at executing the basic heavy compound movements.

Can feel most muscles working well.

Understands most verbal exercise cues.

Strength is decent. Can likely do a few reps with bodyweight on bench presses

(or within 30 pounds of bodyweight for females), and their weight plus 100

pounds in the squat with good form for a few reps (or bodyweight plus 25

pounds for females).

Physiques show signs of good development, usually described as "athletic."

They might have some muscle groups that are lean with some decent size and

fullness. Again, this can vary considerably.

Advanced

Five years plus in the gym.

Very good at executing the basic heavy compound movements. Understands

how to use machines and align their body to target specific muscles.

Understands the little things, such as proper elbow trajectory in a row. Good

kinesthetic awareness.

Have done drop sets, supersets, and other high intensity techniques

successfully.

Mentally tough, as they've pushed themselves hard to bust through plateaus.

Can feel most muscles working well.

Very good at interpreting verbal cues.

Physiques can vary, but you might see some striations and vascularity, along

with some "under the radar" muscle development such as hamstrings and rear

delts.

More on Beginners

So to round up, insanity is not required if you're a beginner. Strive to master the basics

such as squats, deadlifts, bench presses, leg presses, barbell curls, tricepspushdowns,

etc. You'll get bigger and stronger just by doing the basics and focusing on pushing up

the weights or reps.

Focus should be kept on beating your logbook and executing perfect form. Don't let

the need to push more weight dictate form it should be constant and near perfect. Keep it simple and grow!

The Next Step: Welcome to Intermediate Mountain Dog

Land.

So now it's time to ramp up the volume and intensity to superhuman levels, right? Not

so fast. At this stage I'm going to challenge you a bit more with some high intensity

sets and work your volume up some, but not to advanced levels.

Here's my simple way of explaining the main difference between advanced and

intermediate training.

Volume

Volume is less for intermediates. See the chart below for a typical 12-week program

model:

Phase 1 (weeks 1-3) Phase 2 (weeks 4-9) Phase 3 (weeks 10-12)

Intermediate 6-8 sets* 8-12 sets* 6-8 sets*

Advanced 9-12 sets* 12-20 sets* 7-10 sets*

* depending on size of bodypart.

Why such a moderate approach? Again, it's all about getting the most out of the least.

The intermediate program is a step up from what a beginner would do but not as much

as an advanced. This is still extra stress and muscle breakdown that will set the stage

for continued gains.

What about the deloads?

For advanced programs, I advise that you go light for a week or take a week off

completely if you think you need it. If you've executed the program properly, you'll

probably need a break of some kind.

For intermediate programs, a deload usually isn't necessary. Although you're being

pushed harder, you're not being pushed to the brink of overtraining or even

overreaching, for that matter.

What about training frequency?

For advanced trainees I often build five-day or even six-day training programs.

Advanced athletes usually have their supplements and diets more dialed-in than

intermediates, which is another factor that allows them to push harder and longer.

Intermediates will not train more than the standard four days per week. This helps

build conditioning and develop good training and lifestyle habits. Shape your habits

now, as they'll become a necessity when you're ready to step it up to the advanced

level.

Exercise Rotation

For advanced programs, I never schedule the same workout twice in a row. At this

point in your training you have to constantly find ways to shock the body. The "keep

it simple" motto that brought you to the advanced level is no longer the best choice for

staying ahead of the adaptation curve.

For intermediates, we'll keep a basic core movement in the workout in the same place

(usually the second exercise performed). We'll change the execution of it, but it will

be there every week.

Here are a few examples:

Intermediate Chest Workout: Week 1 (8 working sets)

Exercise Sets Reps

A Incline dumbbell press 3 8*

B Incline barbell press 4 12, 10, 8, 6**

C Dumbbell twist press 3 10

* after pyramiding up to a heavy weight

** the last 2 sets are considered working sets

Intermediate Chest Workout: Week 2 (8 working sets)

Exercise Sets Reps

A Decline dumbbell press 3 10*

B Incline barbell press 4 10, 8, 6, 4**

C Ladder push-ups 2 failure

D Pec minor dips 1 failure

* after pyramiding up to a heavy weight

** the last 2 sets are considered working sets

You can see the basic exercise remains in the #2 position. It will likely stay there

throughout the program, with only some minor variances in how many reps to execute

and the form used.

This lets the trainee maintain focus on a good basic exercise and affords them a means

to gauge their strength. Eventually they'll graduate to the advanced level and the

poundages lifted will still be important but not as important as the intensity generated

during the set.

Compare this to two weeks of an advanced program:

Advanced Chest Workout: Week 1 (10 working sets)

Exercise Sets Reps

A Incline dumbbell press 4 8*

B Incline barbell press 5 12, 10, 8, 7, 6**

C Dumbbell twist press 3 10

* after pyramiding up to a heavy weight

** the last 3 sets are considered working sets

Advanced Chest Workout: Week 2 (12 working sets)

Exercise Sets Reps

A Decline dumbbell press 3 10*

B Reverse band bench press** 5 5

C Ladder push-ups 2 failure

D Pec minor dips 2 failure

* after pyramiding up to a heavy weight

** pyramid using a 5 x 5 rep scheme

As you can see, the entire selection of exercises changed the second week, and will

change again the third week.

Intensity

With intermediates I begin to slowly work more intensity into their programs for a

little extra push as the program progresses.

As you can see in the chart below, the main difference between intermediate and

advanced trainees is in Phase 2. I believe in throwing everything but the kitchen sink

at advanced athletes during this phase, but hold back a bit with intermediates as

they're typically just getting used to doing high intensity techniques on a weekly basis.

Phase 1 (weeks 1-3) Phase 2 (weeks 4-9) Phase 3 (weeks 10-12)

Intermediate 6-8 sets*

One of these sets might

be a drop-set, a rest-

pause set, a set with

additional partials, etc.

This is setting the stage

for Phase 2.

8-12 sets*

Two or three of these sets

might be a drop-set, a brutal

rest-pause set, a set with

additional partials, etc.

This is setting the stage for

Phase 3.

We've upped the intensity from

Phase 1, but done it logically

and slowly.

6-8 sets*

Two or three of these will

be very high intensity.

There are less overall sets to

facilitate recovery from

Phase 2, which should have

been very difficult.

This lower volume period is

when most grow the most.

Advanced 9-12 sets*

12-20 sets*

7-10 sets*

Two or three of these

sets might be a drop-set,

a rest-pause set, a set

with additional partials,

etc.

4-10 of these sets might be a

drop-set, rest-pause sets, a set

with additional partials, etc.

This is gut busting time. My

goal is to take you right to the

edge of overreaching and

maybe just past and reel you

back in.

Two of these sets might be

a drop-set, rest-pause sets, a

set with additional partials,

etc.

Again, this is where most

see good growth, as we're

allowing the body to grow

from Phase 2 with a little

less volume.

* depending on size of bodypart.

Bandwork

If used correctly, bands are a great way to add intensity to your training. They're not

often used in the bodybuilding world, but I've adapted them to fit a hypertrophy

model. I also like to use chains when available.

Phase 1 (weeks

1-3) Phase 2 (weeks 4-9)

Phase 3 (weeks

10-12)

Intermediate No band work A few sets of band work, primarily to learn the

technique and to get some added intensity.

No band work

Advanced No band work Six weeks of very structured band work with

increasing loads every week. Six weeks will take

you to the brink of overreaching or beyond if done

correctly.

No band work

Final Thoughts on Intermediates

While this article is training-based, I'd be remiss if I didn't mention the value of proper

nutrition and supplementation.

The more advanced the program gets, the higher your training intensity and volume

will be. Your body needs fuel; it needs high quality food and in some cases

supplements to deliver maximal results.

Training and nutrition must always receive equal attention if outstanding results are to

be achieved. If your nutrition is bad, I promise you my program will not accomplish

much except teach you some cool exercises. If your nutrition is first class, you'll see

results, I guarantee.

Moving on from beginner to intermediate is a major steppingstone as it's where the

dedicated bodybuilders start to distance themselves from the many recreational lifters.

But jumping from a basic routine to a full-tilt Mountain Dog assault is unwise,

unnecessary, and counterproductive.

Try some of these intermediate steps and take your physique one step closer to the

advanced level!

Managing Inflammation

by John Meadows CSCS, and Bill Willis Ph.Dc 12/14/2011

Inflammation is big business. With an aging population seeking to live a long and

pain-free life, pharmaceutical companies are hard at work developing drugs to combat

the many faces of inflammation. But this stuff isn't just for old folks young bucks looking to get bigger and stronger can benefit as well.

Inflammation is the body's first response to an injury or infection. It was originally

defined by the Latin words calor, dolor, rubor, and tumor, which

mean heat,pain, redness, and swelling, respectively. What's interesting is the pain,

redness, and swelling aren't directly caused by the infection or injury, but the immune

system's response to them.

When an inflammatory response is triggered, chemical messengers

called cytokines are released. This causes local dilation of blood capillaries and the

skin to warm and redden due to increased blood flow to the area.

Dilation of the vasculature creates gaps between the endothelial cells lining the blood

vessels, allowing blood plasma to leak into surrounding tissues. This expansion of

fluid volume induces swelling, which leads to pain by putting more pressure on local

nerve endings.

Cytokine release also makes vascular endothelial cells more "sticky," allowing white

blood cells to attach and move from the blood into the inflamed tissue. To clear out

any invading microorganisms and/or damaged tissue, white blood cells release

substances that further increase inflammation and can cause local tissue damage,

increasing pain.

While this all sounds like a very destructive process, acute inflammation is a normal

part of life. The benefit of the temporary discomfort and swelling is that inflammation

allows large numbers of immune cells to rapidly move into areas where they're needed

to kill any invading microorganisms and begin the healing process.

For example, you're slicing your grass-fed flank into pieces to throw into a stir-fry and

accidentally cut yourself. A blood clot rapidly forms to stop the blood loss, but the

break in the protective barrier of your skin allowed bacteria in.

The immune system instantly keys up on the presence of these bacteria, triggering an

inflammatory response. This makes blood vessels in the area "leaky," causing

swelling, pain, and redness, but it also allows white cells to rapidly move into the area

and kill the invading bacteria before they can spread and create a bigger infection.

What About Training Soreness?

The last thing we want to do is steer you away from training like an animal, so you

should know that the inflammation that accompanies hard training is good.

In this case, muscular contractions cause a local increase in cytokines, activating

inflammation. Think of cytokines as local chemical messengers they're signaling proteins that help with intercellular communication, such as Interleukin 6

(IL-6) increasing muscle glucose uptake and the use of fats as fuel.

They also activate a local inflammatory response, kicking off a cascade of events

associated with muscle growth and repair. Along with local growth factor release in

response to mechanical tension, infiltrating immune cells play a direct role in satellite

cell activation by locally releasing the cytokine TNF.

Think of it like a construction site that's been damaged by a storm or hurricane. The

foreman (cytokines) tells his crew to bring in more building supplies and to get busy

fixing things but now, make the building even more stable by using more material than what was originally planned. The result is a bigger and better building.

These types of acute inflammatory responses are totally normal and are involved in

everything from wound healing to muscle growth. But what happens when

inflammation is chronic instead of acute?

Chronic Inflammation

This is a big deal. The medical establishment tells us that hypertension is the "silent

killer." According to many progressive doctors, chronic inflammation also deserves

that designation.

Like acute or short-term stress, acute or local inflammation is usually okay. But

chronic/low grade inflammation tends to be systemic, and can lead to joint stiffness

and overall muscle aches and pain. At its most serious level, it can result in heart

disease or insulin resistance, and most chronic degenerative diseases (think

cardiovascular disease, various forms of arthritis, rhinitis) and even cancer are driven

by chronic inflammation.

The bottom line is that chronic inflammation means loss of performance, and possibly

even more serious health problems down the road.

What Causes Chronic Inflammation?

Fat Balance. Most of us eat too much omega-6 fatty acids and not enough omega 3's.

Here's why:

Competitive inhibition of delta-6-desaturase. Referring to the diagram below, you'll

notice that the first step is dependent on delta-6-desaturase. When you take

significantly more omega-3 than omega-6 or vice versa they compete against one another. This is why I tell people that super-loading omega-3 is not a good idea.

If you take in too much omega-3, you'll have issues converting omega-6, which is also

essential. So don't fall for the "take 20-30 grams of fish oil a day" recommendations.

Fact is, some topnotch doctors report seeing patients with unusual bleeding and joint

pain from taking excess omega-3. On the other hand, problems also occur with

ingesting too much omega-6, which happens to be much more biologically active and

will set the stage for more inflammation.

Here are some key points:

Prostaglandins. These are lipid compounds derived from fatty acids. They can be both

inflammation promoting and inflammation calming. An easy way to remember if the

prostaglandin is anti- or pro-inflammatory (in case you're ever in

a Jeopardy showdown) is that even numbers are pro-inflammatory, and odd numbers

are anti-inflammatory.

'Ases.' Anything that ends in "ase" is an enzyme that pushes the conversion

process along.

Arachidonic acid isn't all bad. PG2 is created from AA, but so are lipoxins,

powerful anti-inflammation agents. Lipoxins are a relatively new discovery,

and help to slow down inflammation. They're produced if salicylic acid is

available. So take a baby aspirin or eat plenty of fruits and veggies and you're

set.

Cox-1 production is good. Notice the pathway to the left of DGLA. This is a

very strong anti-inflammatory pathway leading to PGE1. This is one reason

why GLA is a very good thing.

Let's move on to the omega-3 pathway.

The prostaglandins produced through this pathway are all anti-inflammatory.

DHA also produces resolvins and protectins, and like lipoxins, are relatively

new discoveries.

Resolvins, as the name implies, resolves inflammation. Dr. Charles Serhan has

done some fascinating work showing that Resolvin E (made from EPA)

inhibited activation and movement of immune cells, resulting in diminished

inflammation. It's also been shown to reduce skin inflammation, periodontal

disease in animals, and other cool stuff. Resolvin D (made from DHA) has also

shown tremendous benefit.

Protectins, as the name implies, protects us in some way.

Trans fats. Simply put, all trans fats are garbage. Look at the delta-6-desaturase

enzyme in the two pathway diagrams. Trans fats can kill this step by inhibiting delta-

6-desaturase. In other words, trans fats are crippling the healthy processing of fatty

acids! Trans fats also get into your cell membranes and crowd out EFAs, thus

increasing insulin resistance.

Alcohol. Just like trans fats, alcohol can slow delta-6-desaturase in its tracks.

Alcoholics usually have chronic inflammation as a result. Go easy on the booze.

Insulin. I'm referring to insulin injections here. In some cases it may be a medical

necessity, but for those injecting it for its anabolic properties, just know that it also

fires up inflammation.

Excess caffeine. Drinking a cup or two of coffee isn't a problem, but those who drink

it all day are also increasing inflammation.

Excess refined carbs. Constantly slamming non-nutrient dense refined carbs can also

create inflammation. One way is by making the delta-5-desaturase enzyme

"hyperactive." On the omega-6 diagram you'll see that this is what converts DGLA to

arachidonic acid, which produces inflammatory prostaglandins.

How do you know if you have inflammation?

The most common way is to get a high sensitivity C-reactive protein test. Many

physicians now use this test as a predictor for heart attack risk as well. Although not a

perfect test, it's great for measuring low-grade chronic inflammation.

A reading of less than 1 mg/L is low risk.

A reading of 1 3 means is an average risk. A reading of 3 or above is high risk!

However, don't stop with the C-reactive protein test.

Next, get an omega-3 index test. Used to test for low omega-3, it's also being used as

a measure for cardiac risk. I like the idea instead of eliminating cholesterolthrough drugs, focus instead on raising omega-3 levels.

Ask your physician to measure your antioxidant levels as well. They can measure

Vitamin A, E, and various minerals like selenium. Low antioxidant status usually

means higher inflammation.

What about Drugs?

While I don't believe all anti-inflammatory drugs are evil, they are vastly overused

and can be dangerous if abused. It's one thing to pop a few Motrin once a month to

relieve soreness, but constant use can lead to trouble.

By inhibiting inflammatory prostaglandin activity, NSAIDs (non-steroidal anti-

inflammatory drugs) may inhibit muscle protein synthesis after a workout. Also,

NSAID junkies usually aren't aware that chronic NSAID use breaks down joint

cartilage. Hello arthritis.

Conventional NSAIDs (such as Motrin, Naproxen, Advil, etc.) interfere with

both cox-1 and cox-2. (Refer back to the diagram to see where they fall in the EFA

pathways.) Cox-1 is essential for keeping a healthy stomach. In fact, helicobacter

pylori infections that lead to ulcers are often caused by NSAIDs.

After the cox-2 enzyme was discovered, a new class of drugs was developed

(Celebrex, Vioxx, Bextra) that suppress cox-2 but leave cox-1 alone. However, it was

soon found that these cox-2 inhibitors also increased the risk of heart attack by four

times compared to traditional NSAIDs.

12 Tips to Manage Inflammation

1. Balance EFA's. Dump any cooking oils made with corn, safflower, and other high omega-6 oils.

2. Eat more cold-water fish or use fish oil capsules. Wild salmon, sardines, and herring are great sources as they're low in mercury, but if you still fear

mercury, eat a serving of Brazil nuts every day. The selenium in them binds to

mercury, making it nontoxic.

3. Eat grass-fed meat. Pasture-raised, grass-fed livestock have superior fatty acid profiles. Just be careful here, this industry is full of bullshit artists. Get to know

the farmer.

4. Limit refined carbs. Refined sugars are anti-nutrients they take more from your body than they give. They also raise insulin, which isn't catastrophic, but

constantly doing so will result in increased inflammation. Use simple carbs

post-workout only, and perhaps a small amount in your intra-workout shake.

Alternatively, you can also use a carb-free protein hydrolysate like Mag-10

Anabolic Pulse during training and forget the carbs altogether.

5. Lose weight if overweight. Fat cells produce IL-6, TNF, and other inflammatory cytokines. The fatter you are, the more you produce, and the

more inflamed y

6. Get a massage. A massage is an excellent way to relieve inflammation. Try to get one every week or two.ou get.

7. Increase spices like curcumin, ginger, and oregano. Curcumin is a must. There are over 2000 studies supporting its use. It suppresses the interleukin-6

mentioned earlier, along with many other inflammation promoting compounds.

I usually recommend ginger for those with upset stomachs or nausea. It also

can block lipooxygenase. (See the omega-6 diagram for why that would be

beneficial.)

8. Avoid trans-fats. Nuff said. 9. Avoid (or limit) alcohol. Hammering back shots like it's New Year's Eve is

okay once in a while like, say, on New Year's Eve but if your idea of moderation is limiting alcohol consumption to just the days of the week that

end in "y," then you probably have issues.

10. Avoid excessive caffeine. 11. Eat more fruits and veggies. This will increase the antioxidant status of your

body.

12. Use supplemental antioxidants and vitamins. If you can't get enough food in during the day, or simply don't like certain foods, use

supplements. EPA/DHAand GLA supplements are number one, but you might

also want to include vitamins A, C, E, and D.

Lastly, add in magnesium, selenium, and zinc.

And We're Out

Inflammation is a complex topic, and this article has merely scratched the surface. We

hope that we've at least given you a few things to consider as you try to kick off 2012

on a healthier note. Remember, inflammation may be a "silent killer," but that doesn't

mean you shouldn't take action.

Why I Love the Smith Machine

by John Meadows, CSCS, CISSN 1/09/2012

The Smith machine is about the most misunderstood piece of gym equipment.

Admittedly, it can make for dangerous and unnatural squatting and pressing, but with

just a few tweaks it can also be an excellent hypertrophy tool while providing a nice

change of pace from the usual routine.

So why do so many people have a hate-on for the Smith machine?

The plane of motion is fixed. Experts argue that it's unnatural for your body to

exercise through a fixed plane. For example, when you squat, it's more "natural" to

use other joints (hip and ankle) outside of just the knee joint.

Here's my perspective: what if I want to use only one joint and focus on a single

muscle group?

For example, I can use Smith machine squats to focus on the quads by placing my feet

out in front. This is great for people with overdeveloped glutes and hips (big

caboose/small quads syndrome). So by doing so, I'm creating better muscle balance,

not making it worse.

Or what if someone has a bad back and needs to stay more upright when they squat?

The Smith machine can allow you to still squat despite the back injury.

It's not functional. I'm not even sure what this means. Does functional mean like in

everyday life? If so, when's the last time you did a power clean or a snatch in "real

life?" Sorry, I'm not buying that argument.

If your primary goal is to simulate the movement patterns we do every day, then let's

do some "one arm bend over to pick up your gym bags" or a few "hold a weight up to

your ears" to simulate talking on a cell phone. Enough said.

You don't develop the stabilizer muscles. Okay, so what if I don't want to engage

stabilizer muscles? The name of my game is hypertrophy. I want big quads, period.

I'm not saying to ditch exercises that heavily recruit the stabilizers like squats, chin-

ups, dumbbell rows, etc. I'm just saying that avoiding the Smith machine for this

reason is weak.

Here's something else to consider. What if your stabilizers are injured and you want to

avoid them? Know anyone with perpetually sore shoulder joints? I'll bet that regular

flat and incline benches are painful for them, but they can likely do Smith machine

presses.

Because somebody I know said they suck. This is probably the biggest reason why

lifters don't use the Smith machine. If you're the type that listens to others without

trying things, then you have to listen to me on this, and try the Smith machine the way

I describe!

The Why

Hypertrophy. The fixed plane of motion the Smith machine employs is beneficial in

hammering a muscle into submission. The constant tension is particularly good.

Prevention of staleness. I don't know how lifters can do the same thing for years on

end (unless they're making great progress the whole time). Training should be fun and

interesting or you'll eventually get bored and quit.

Furthermore, people underestimate the body's ability to adapt to a specific stress. This

is especially important for advanced lifters. By mixing in some of the exercises I

describe below, you can continue to grow and make progress.

Safety. Provided your form and body alignment is dialed in, the Smith machine is not

as taxing as regular free weight movement on your joints.

The When

There are no set rules on the frequency of using the Smith machine, but I generally

use it one out of every four workouts for a bodypart such as chest, legs, or back. My

routines for intermediate and advanced trainees involve a lot of exercise rotation, so I

rotate these in.

The Who

Advanced and intermediate trainees only. You need to understand how to use the

Smith machine correctly to derive the maximum benefit. Beginners should focus on

learning basic barbell and dumbbell movement patterns and developing a strong base.

No feelers. For those who can't "feel" a muscle working, the Smith machine is an

excellent way to overcome that. The fixed plan of motion allows you to really focus

on the intended muscle without having to worry about balance and others factors.

The How

I follow two simple rules when using the Smith machine:

Never start with the Smith machine except for back training. Place it strategically in

your program. In short, perform Smith work with an already pumped muscle.

Master form to get the most out of it. You have to have a "trainer's eye." You need to

see the angles the bar should travel at and line yourself up accordingly. I'll provide

some instruction in the videos below so you can master this yourself.

Okay, let's get down to business.

The Smith Machine Revisited

Here are a few body part routines that include some of my favorite Smith machine

exercises and some additional thoughts on execution and where to place them in your

routine.

Incline Smith press. These should be placed second or third in your routine, behind a

machine press or dumbbell press. Barbell chest exercises should rarely be done first it won't negatively affect growth and it will definitely keep your joints healthier.

You need to have the bar travel down at a perfect angle. Watch the video and listen to

the commentary to see what I mean.

Also, don't touch the chest. I've seen this result in many strained and overworked

rotators. Basically, for best results keep continuous tension on the muscle. Use an

angle that's not too steep to further reduce shoulder stress, like 20-25 degrees.

Decline Smith press. Again, place these second or third in your routine. Use a slight

decline to avoid shoulder stress. Watch the video and pay attention to where the bar is

traveling. These will give you a massive chest pump.

Note: The Smith machine allows for safe drop sets and high rep sets. These are great

ways to increase intensity and spur new muscle growth.

Sample Chest Routines

Chest Routine A

Exercises Sets Reps

A

Incline dumbbell press on low angle

3* 8 Do a few warm up sets, pyramiding up in sets of 8. Don't lock out; keep continuous tension.

Keep going up until you can't get eight reps. Count the last three sets as work sets.

B

Incline barbell press

3* 8 Pyramid up in sets of eight reps until you can't get eight. Don't lock out. Count the last three

sets as work sets.

C

Smith machine decline bench press

4* 8 Use a slight angle. Put on a weight that you can do 10 reps with. Pause for one second on your

chest and then drive to 3/4 lockout. Do three sets total like this; for your fourth use a weight

that's a tough 8 reps. Do 8 reps with it, drop the weight, then do 8 more reps. Now drop the

weight again. Widen your grip, and pump out reps to complete failure.

D

Stretch push-ups

3* **

Do three sets to failure. Keep your chin up and try to touch the floor with your chest.

* total work sets

** to failure

Chest Routine B

Exercises Sets Reps

A

Banded hammer press

4* 8 Do a few warm up sets to get started, then do four sets of 8 reps. I'm not really

concerned which machine you use, just be sure to flex hard for one second on every rep.

B

Smith machine incline bench press

4* 15,12,9,6 Use a slight angle of 20-25 degrees. Don't lock out. Keep continuous tension on the

muscle. Stop short of touching your chest by an inch or two. I want you to pyramid up.

Use this rep scheme: 15, 12, 9, and 6.

C

Reverse band bench

5* 5

Use a weight that allows you to complete all reps.

* total work sets

Back

I love using the Smith machine for barbell rows, and consider them better than free

weight barbell rows. I've seen many lifters deadlift and shrug in the Smith machine,

but I'm going to agree with the naysayers on these two exercises. They just don't feel

right.

Smith machine barbell row. These are bad to the bone once you figure out how to do

them. You can also set up the "stops" so you can "enjoy" a dead-stop version.

The main point is to pull the bar into your abs just a shade above the bellybutton by driving the elbows up. Don't pull the bar up with the arms drive with your elbows.

As with any row, keep your back flat and tight and wear a belt. Watch the video

below, especially the last set in the drop set, and see how my body position is fixed

and I'm just driving with my elbows.

Sample Back Routine

Exercises Sets Reps

A Smith machine bent over rows 4* 8

After a few warm ups, do sets of 8 reps working up to a heavy weight. Once there, do three

sets of 8 reps. On the fourth set, do 6 reps, then drop the weight and do 6 more reps, drop

the weight and go to failure. Focus on driving your elbows up hard.

B1

Parallel grip pulldowns

4 8 Do sets of 8 with a hard flex in the contracted position. Use a grip where your palms face

each other.

B2 Dumbbell pullovers 4 10

C

Reeves deadlifts

8* 5 Work up to a tough five reps. Do five sets of 5 reps with it. Then add weight and do three

sets of 3 reps. Explode on these.

D Banded hyperextensions 2* **

* total work sets

** to failure

Triceps

An awesome triceps exercise on the Smith machine is an incline bench version of the

JM press, made famous by powerlifting great JM Blakely. Do these last to help keep

the elbows healthy.

Incline Smith JM press. In the video below, watch the angle in which I lower the bar.

These put tremendous strain on the triceps. Again, do these last, once your triceps and

elbows are loaded with blood. If you do, you'll reap the benefits of these.

Sample Triceps Routine

Exercises Sets Reps

A1

V-bar pushdowns

4 10

Do a few sets to get warmed up. Do 10 hard reps with a flex at the bottom of every rep.

A2

Seated dip machine

4 8 Do sets of 8 reps with a three-second negative. Control the weight, crush the triceps. Only

rest 60 seconds then start again.

B

Incline Smith machine triceps extension

4* 8 Similar to a JM press, your elbows should be plenty warm first. Do 1-2 warm up sets to get

the feel. Lower the bar down toward your nose and drive back up. Let the elbows flare out a

tad, but not too wide keep them more tucked as in a close grip press. Pause each rep at

the bottom 2-3 inches above your nose.

* total work sets

Legs

There are many ways to include the Smith machine in your leg workouts. Here are

some of my favorite exercises.

Smith machine squats. Many lifters can't do free weight squats due to back issues but

thrive on Smith machine squats.

I wouldn't do these first. They just feel better, and more effective when performed

third or fourth in the routine. The most common mistake lifters make is not getting

their feet out in front of them far enough. It might feel a little strange during the setup,

but it's the right way to align your body. The shins won't shoot forward and you can

keep your back incredibly straight.

You can also do drop sets with the Smith machine or my infamous 1.5 squats. This is

going down deep, coming up half way, going back down deep, and then coming up all

the way. That's one rep. I can't count how many tough guys I've seen crumple into the

fetal position when doing these correctly.

Here's another version front squats done on the Smith machine:

Smith machine lunges. This has become one of my favorite ways to lunge. Talk about

being aligned perfectly you don't have dumbbells swinging forward, excessive forward lean, momentum, etc. you just get in the machine and grind it out. In the video below, you'll see these supersetted with squats, a deadly combination.

Sample Legs Routine

Leg Routine A Exercises Sets Reps

A

Lying leg curls

4* 12,10,

8,10(25)

Have someone gently push down on your lower back while you do these to help keep your

hips down. You won't be able to lift as much weight, but it will help isolate them. Do two

warm up sets followed by one set of 12 reps. Then start increasing the load; a set of 10,

add weight, then a set of 8. Rest about 90 seconds between sets.

For the fourth set, go back to the weight you did for 12 reps and do 10 reps, then drop a

plate and do 10 more reps, drop a plate and do 10 reps, and then do 25 partial reps out of

the bottom. Just start the weight up and come back down the weight will only be

moving 2-3 inches, but the constant tension will make your hamstrings scream.

B

Leg press

3* 10

Place your feet low on the platform and slightly wider than shoulder width. Start with one

plate on each side you should feel it in the hamstrings and inner thighs during the

descent. Keep adding weight and hitting sets of 10 reps until you can't get 10 reps

anymore. That will be your work weight.

During the work sets, take three seconds to perform the eccentric phase before driving

the weight up explosively. Do three hard sets of this. Don't lock out keep constant

tension on the thighs for maximum effect!

C

Smith machine 1.5 squats

3* 10

The goal here is constant tension so this won't require much weight. Go down to rock

bottom, come up half way, then back down to rock bottom before coming all the way

back up. That's one rep.

D

Smith machine stiff leg deadlifts

3* 10 Load the machine with 25-pound plates to get a better stretch and bend your knees

slightly at the bottom. Do two warm ups to get stretched out, then find a good weight that

you can use for three sets of 10. Flex your glutes and hams hard at the top on every rep.

* total work sets

Leg Routine B Exercises Sets Reps

A

Lying leg curls

4* 12 Do 2-3 warm up sets, then perform four sets of 12 with 60-second breaks between sets.

Nothing fancy here, just get all your reps. You may have to pause a few times mid-set to hit

12 reps, especially in sets three and four.

B

Banded leg press**

3* 8 Make sure you do plenty of warm up sets. Do sets of eight reps and keep adding weight until

eight reps is challenging. Then do three sets of eight reps.

C1

Smith machine lunges

3 8 Do four reps on one leg, then quickly switch to the other leg and do four reps. Then go back

to the other leg and do four reps, then four on the other. Each leg gets 8 total reps so you

don't have one leg that's significantly more annihilated than the other when you squat, plus

you can use heavier weight. Increase the weight after each set of lunges as you'll be

supersetting the lunges with Smith machine squats.

C2

Smith machine squats

3 8

Throw a 45-pound plate on top of your lunging load and do 8 deep reps. For example, use 25

pounds on each side for the first set of lunges, and then add a 45-pound plate for the deep

Smith machine squats. On the next set do 35 pounds on each side for lunges, and then add a

45-pound plate on top for squats, etc. These are tough.

D

Barbell stiff legged deadlifts

2* 15 Don't lock out. Go up 3/4 of the way and then come back down. Maintain constant tension

on the hamstrings.

* total work sets

** use two sets of monster minis (black bands) and one set of Pro minis (red bands)

Additional Notes

Biceps

I don't like anything for biceps on the Smith machine. I tried drag curls, but even

those didn't feel right.

Shoulders

I'm not a fan of upright rows, and rarely use the Smith machine for overhead pressing.

If I do, it's a partial rep press from the top of the head.

Wrap Up

I don't expect anyone to scrap the basic lifts from their routine in favor of the Smith

machine exercises, nor do I think that's necessary or even ideal. The Smith machine is

simply a tool, and in the right context, a very effective one. My hope is that you'll try

some of the exercises and routines you've read here and decide for yourself.

Take care my friends, and as always, feel free to post any questions you have in the

LiveSpill!

Bands and Chains for Bodybuilding

by John Meadows, CSCS, CISSN 3/12/2012

I'm a national level bodybuilder and absolutely love the sport, but I'll always have a

soft spot for powerlifting. My affection stems in part from having trained at the one

and only Westside Barbell in the early 90's, where I had the chance to witness the mad

scientist Louie Simmons in action.

What impressed me so much about Louie was that his methodologies were constantly

evolving. In fact, Louie used to say he didn't really have a method at all, because

when he became set in his ways, he wouldn't get any better.

This is increasingly true as you become more advanced. You can't just "do the basics"

ad finitum and expect consistent gains. You'll eventually plateau we all do which is when you have to find ways to identify and overcome weaknesses. Louie preached

that, lived it, and it's not a coincidence that he's about the best strength coach in the

world.

Two tools that powerlifters have used with great success are bands and chains. The

strongest powerlifters in the world use them as part of their programs, and the results

are undeniable.

There are many articles that discuss how much chain to use, what strength of bands,

which exercises, etc. Dave Tate also wrote a great piece about it for T Nationhere.

This article will focus one how to use bands and chains for gaining muscle.

Three Key Points

Accommodating resistance. This is the center of the discussion. Bands and chains

increase the intensity of an exercise by allowing maximum loading at every point of

the range of motion, allowing for greater applicable tension over time.

It's a game of joint angles. You simply have more strength and greater leverage at

certain joints more than others.

Think of it this way: how much can you squat ass-to-floor? Now compare that to how

much you could squat using half or quarter-reps. Obviously, you can handle more

doing quarter-reps. So if you can do deep squats with 315 pounds, at the halfway and

quarter rep-points of the exercise you can likely handle more.

This is what bands and chains allow you to do. For instance, take chain squats. When

you squat down, the chain "deloads" or lies on the floor, but as you come up, more of

the chain lifts up off the ground, increasing the amount of weight you're actually

lifting.

You're getting challenged throughout the entire rep, which is great for a powerlifter

because you can work on weak points in the range of motion. For bodybuilders, this

means increased intensity, and intensity is key for getting muscular.

Accommodation. One of Louie Simmons' influences, Vladamir Zatsiorsky, describes

accommodation as something that causes performance to stagnate, as the response to a

constant stimulus decreases over time.

This is the big issue I have with lifters who say to "keep it simple" and do the same

things over and over. They ignore this principle, and based on what I see in the

trenches, accommodation is very real.

What do you see in the commercial gym? People doing the same routines, year after

year and looking the same, year after year. We must strategically employ variety so that we don't get stale.

Eccentric overload. Here's why bands are a double-edged sword. They make the

negative or eccentric part of an exercise much harder. Attach some bands to a leg

press and you'll see what I mean you have to really fight the weight on the way down or else it feels like it will bust your ass into particles.

Bodybuilders know that the eccentric part of a movement is where you cause the most

muscle damage and set the stage for remodeling a bigger, better, muscle fiber.

However, you have to be careful. There is a point of diminishing returns where you

can easily overtax yourself. I'll discuss appropriate frequency in more detail below.

Now that we've defined accommodation, accommodating resistance, and eccentric

overload, let's focus on how to build them into a bodybuilding plan.

Bodybuilding 101

Powerlifters are concerned with lifting insane amounts of weight, not having 21-inch

arms and a pronounced quad "sweep," so their programs typically use far fewer reps

than bodybuilding programs.

So a powerlifting program could use bands and chains while working up to a heavy

single to develop maximal strength, or use them with lighter "submaximal" loads to

help develop speed.

Bodybuilders, on the other hand, must focus on hypertrophy, and require more reps.

I've found 6-8 reps to be the best hypertrophy rep range when using bands and chains.

I discovered this quite by accident, after trying banded leg presses with my usual

higher reps (10-20). In just three or four weeks, I actually started losing strength.

The weights seemed insanely heavy it was as if my nervous system was shutting down from the extreme intensity.

I took note and started backing down reps, eventually arriving at around eight. And

after just four weeks of training banded leg presses for sets of eight reps, the sweep of

my outer quad had noticeably improved.

However, that wasn't the end of the story. After six weeks or so, I started to hit the

point of diminishing returns again. My legs started losing the size that I'd just put on,

likely due to accommodation and CNS overtaxing.

Again, I was forced to regroup, and came up with using bands and chains for six

weeks on/six weeks off, and the results have been excellent. I now build them into my

12-week training programs during weeks 4-9, the highest intensity and volume phase.

The feedback from many clients, especially from seasoned vets like Shelby Starnes,

has made me feel like a proud papa, as they've all reported that their teardrop, quad

sweep, adductors, etc., were gaining tremendous size and detail.

The biggest problem I have with using bands and chains is that I don't want to go long

periods without using them. Fortunately, I've found another way that I can effectively

program them in every other week.

This way, in a 12-week block, you'd use bands six times; the same as using them in

every session from weeks 4-9. I've found either way works well.

Sample Band Program

Here's a sample six week run using bands on a leg press. The trick is to gradually

increase the band tension every two weeks. On all weeks, do sets of eight while

ramping the weight until you reach a load you can barely get eight reps with, then

stop.

Week 4-5 One set of pro-minis (long red Elite FTS bands)

Week 6-7 One set of monster-minis (long black EliteFTS bands)

Week 8-9 One pro-mini and one monster-mini per side

You could also alternate weeks like this:

Week 1 and 3 One set of pro-minis

Week 5 and 7 One set of monster-minis

Week 9 and 11 One pro-mini and one monster-mini per side

Chains

The same logic can be applied to chains. Here's a sample squat program it assumes that you're an experienced lifter that's been around the block. On all weeks, do sets of

six while ramping the weight until you reach a load you can barely get six reps with,

then stop.

As for when to add the chains, I like to work up to a set weight and then just start

adding chains but no more weight.

Weeks 4 and 5 Two sets of chains (One for intermediate lifters)

Weeks 6 and 7 Four sets of chains (Two for intermediate lifters)

Weeks 8 and 9 Six sets of chains (Three for intermediate lifters)

The Lightened Method

No discussion of bands would be complete without mentioning the lightened method,

or "reverse banding." Earlier I noted how bands add eccentric overload and pull the

bar down towards you. The lightened method is just the opposite.

Take the bench press, for example. Instead of attaching the bands from the bottom of

a power rack, you'd attach bands from the top of the rack. This way, when you lower

the weight, the bands help you lift the weight off your chest. But as the weight comes

up, the bands get slack and don't help as much near the top.

Remember, we're stronger during certain parts of an exercise, so we're limited by

whatever our weak point is in a given range of motion. In the bench press, which has

an ascending strength curve, we can lock out significantly more than we can budge off

our chest.

So if you can bench 300 pounds for six reps, you can likely lock out 380 pounds for

six reps and attaching bands can simulate this. Put 420 pounds on the bar and the bands will make it feel like 300 pounds coming off your chest, but as you lift they'll

get slack, so in effect, you lock out about 380 pounds.

Another reason I like reverse banding is safety. You can simulate lighter loads in the

positions where you're most vulnerable to injury, such as the bottom position of the

bench press, but still have heavier loads after you pass the danger zone.

This is training smart. Bodybuilding can beat the hell out of you, and one bad tear can

end your career.

On the other hand, reverse banding also allows you to overload the stronger top

ranges for greater growth. I recently did reverse band benches with 455 pounds for

sets of five. It was probably only 365 pounds out of the bottom, and likely 425-435 at

the top. Had I tried to bench 425 without the bands it would've stapled me at the

bottom. This is an awesome way to thicken your triceps.

Bonus!

There isn't as much scientific data supporting accommodating resistance and

muscle size as there is strength, but rather than wait for it to come out, we'll do what

we always do in the bodybuilding, powerlifting, and weightlifting world let science catch up to us.

Explosiveness. Different muscle fiber types do not grow at the same rate. Type 2, also

known as fast twitch muscle fibers, have the greatest capacity to grow. For maximal

growth, you need a combination of volume and intensity.

Intensity can mean applying maximal force throughout the rep as noted above, but it's

also believed that it can be done by way of training explosively to engage the fast

twitch muscle fibers (Hakkinen et.al., 1985; Thorstensson et. al., 1976; Connelly,

1992).

So what does this look like in practice? When you squat down with a load of chains

on the bar, the weight "deloads" at the deep position. What would happen if you

continued to apply the same force that's needed to get that weight up when the chains

started lifting? The bar wouldn't move and you'll fall on your ass. You have to apply more force as to overcome the additional resistance of the chains.

Once you train this way, you can almost feel your body becoming more explosive.

There's a neural connection that's being unlocked here. You can even feel thisduring a

workout. You might do a set of squats with 225 pounds on the bar and four chains,

and when you add two more chains, it will often feel easier. In my best technical

terminology, stuff is turning on.

Setting up Bands and Chains

Ready to give this a whirl? There are certain exercises that I've grown to love using

bands and chains with. I've also included some videos to help you set these exercises

up. I can't cover everything, but feel free to post any questions on the LiveSpill.

Reverse Banding

Attaching bands to do the lightened method for benching:

You can also do squats, deadlifts, overhead presses, inclines, and many other

exercises this way.

Banding

One of my favorite banded exercises for chest is on a Hammer strength flat pressing

machine. Here's how to set it. Once you do this, I promise you'll be hooked. The pec

contraction is unbeatable.

Setting up bands for leg presses:

Below is a video that shows banded benches, and if you watch it you can see what I

mean by eccentric overload. I got a little overzealous on this one (used bands that

were too thick) and you can see how much the bands pull the bar down.

Chains

When you set up chains, make sure there's always a few links on the floor at lockout.

If not, the chains swing, turning this into one heck of a core stability exercise.

My favorite two chained exercises are deadlifts and squats. Here's some footage of

squats with chains:

I also like to use chains on deadlifts, barbell curls, floor presses, lying triceps

extensions, and good mornings.

Chainsanity?

I've found that doing one all-out set with chains in your workout is an excellent shock.

A prime example of this is chain deadlifts. In this case, 10-25 reps work awesome. Go

balls out, and reap the rewards. The squat video above was one of those sets.

Wrap Up

Two things to remember from this article:

Bands and chains make exercises harder by employing the maximum amount of tension throughout the entire repetition. This mean muscle growth, provided your nutrition is solid.

Bands cause eccentric overload, which is great for breaking down muscle but you have to be careful not to overdo it. Chains aren't as bad, but also need to be cycled.

Never stop experimenting, never think you know it all, and you'll never stop growing.