OFFICIAL NEWSLETTER OF CB ATHLETIC CONSULTING
"Using old school exercises for a new
"Revisiting a useful training tool:
The Training Log Book"
- BACK TO BASICS FOR A BETTER BODY
a Monday afternoon in the middle of January (or February)
your local gym. It's packed, packed like never before, and
of equipment from the pulldown station to the shoulder pressto
that awful "adductor-abductor" machine is in use.
Line-ups abound for
every "single-joint" exercise yet the squat racks
stand empty, used
only by posers performing biceps curls. What a waste of equipment!
moments like these, wouldn't you rather be stranded on a
with your own gym?
seems that the present "pop culture" fascination
is with people's behavior
in isolation, and thus movies and television shows such
Castaway, Temptation Island, and Survivor have become very
what if you were a castaway like Tom Hanks, stranded, and
the time in the world to train? Fortunately, unlike the
that Hanks portrays who is left alone with a volleyball
Wilson, you are allowed to pick one piece of gym equipment.
would it be? Or more importantly, what SHOULD it be? After
besides a great piece of training equipment (and maybe a
what more could a stranded islander ask for?
decide on the equipment you would choose? Well forget about
one machine because most personal trainers suggest that
one of the
limits to a great physique is a lack of training variety.
may as well eliminate all cardiovascular equipment because
the sand should meet all of your needs for aerobic training
well (and more enjoyably) as using a stairmaster. Furthermore,
seeking a better body composition is likely much better
resistance training to add muscle and shed body fat than
bouts of endurance exercise that may cause one to lose precious
the last, and best option remains the Olympic barbell for
your training needs. Forget about the many technological
into machines and the comfort of the fitness club scene
truly want to develop lots of muscle or even if you just
improve your overall body composition. Get back to basics!
Olympic bar at your disposal allows you to train every major
group (and all the accessory muscle groups) and it also
workouts to be done much more efficiently so that you can
time training (and more time with your fitness model)!
by choosing the Olympic bar as your training apparatus brings
your goals of more muscle and less fat well within reach.
all, Arnold used it, Franco Columbo designed his workouts
and of course no one knew the value of basic training to
more than the Blond Bomber, Dave Draper. You may recognize
names as the mass monsters and owners of champion physiques
the 60's, 70's, and 80's (and who today continue to look
the majority of individuals that are 30 years their junior)!
of these former champions recognized the value of traditional
but then again, that was all they had. They knew to work
weight against gravity, and train hard, and often they chose
work to the point of brutality. Fortunately, it isn't necessary
train as much or intensely as these legends were reported
to have cause
you can easily get fantastic results in a few short sessions
you were lucky enough (or handy enough to build one), you
benefit greatly from having a squat rack as well (oh yeah,
plates, lots and lots of weight plates). The squat rack
to perform the hang clean, the squat, deadlifts, barbell
bench presses. These are the basics, the meat and potato
should be sufficient for the development of strength and
your muscles into hypertrophy. According to the Blond Bomber
Draper), "Nothing builds useful and appealing muscle
entire body like cleans and presses."
what about biceps curls? Don't worry, you don't need them
in this training phase, you will get all the muscle damage
handle from these exercises alone (but you can still load
olympic bar and sneak in a few sets if you have the time).
you look at it, these exercises are likely better than sitting
a machine. Listen to what Draper has to say about standing
nothing like the feel of the standing bar curl and the complete
torso involvement when pulling with all your might and recruiting
erector, mid-back, trap and shoulder cage muscle. Got those
working for you as well. Who needs isolation, know what
gyms are full of machines but they are also full of people
that are not achieving their goals. Instead, many lifters
from frustration because they spend long hours training
exercises, using a different machine for every body part,
getting nowhere. It is time for many trainees to return
to the basics
to achieve their goals and to increase the efficiency of
Today's lifestyles are just too busy for 2-hour marathon
especially when you can get the same results with less training.
proper intensity and the correct choice of exercises, there
is no reason to spend more than 45 minutes on resistance
training at a maximum of 4 sessions per week
(even twice a week for 30 minutes could result in noticeable
improvements over time). Dump the long line-ups at the leg
extension machine and pec deck and incorporate barbell exercises
for balance and functional strength by lifting in
a standing position. You can use any rep range you desire
# 1 or 11
for some guidelines to specific goals), just make sure
to train to failure, as the giants of yesterday were always
5 basic exercises cover it all: your legs, explosiveness,
strength, and upper body push and pull movements. Regardless
your training goal (athletic development, muscle mass, decreased
or functional strength), these exercises and the program
guide you on route to success. Even endurance athletes can
these compound movements, developing strong muscles for
and performance, without taking away training or recovery
Clean and Hang Clean (ISSUE #30)
Squat (ISSUE #39)
Press (ISSUE #16)
(ISSUE #5) - Dave Draper puts it best, "Did I mention
bent-over barbell rows for back development. Don't get
here's another tricky part, incorporating each of these
exercises into a weekly workout schedule. The
following are several ideal and practical workout
schedules. Choose based on your other time demanding pressures
and adjust the sets and reps based on your goals. For a
more traditional workout scheme incorporating
some of these exercises, check
days per week - 1 or 2 exercises per day This
schedule should work optimally for those seeking muscle
Perform 3-10 sets of 6-12 repetitions per set. However,
set, rep, and tempo schemes will depend on training goal.
#1 for some repetition guidelines to success.
sample week of training would look like this:
row (Optional: Hang cleans before rows)
days per week - 2-3 exercises per day
sets per exercise to accommodate for reduced recovery between
sessions and also to stay within the 45-minute workout time
This schedule is for those with optimal recovery ifestyles
days per week - 2-3 exercises per day
is probably a more practical guideline given the amount
stress most people face in day-to-day living. Here are some
pair bench and rows/chins within one workout
pair squat with deadlift within one workout
add hang clean to either of the above combinations
Hang cleans are always done first in the workout order!)
OR 2 day per week programs - 3-5 exercises per day
could perform all exercises on one day, BUT/ this would
be too much for anything more than a circuit/metabolic raining
(and even this would be only for advanced lifters). Be sure
decrease the number of sets per exercise as you add more
a single workout. This will help keep you within the 45-minute
day per week?
if you only have one day per week to train the entire body?
Could you do all 5 exercises on one day? It probably wouldn't
the best idea to try that type of program. If you are limited
one workout per week, use the deadlift and bench press as
combination for full body development.
you may want to perform all of the exercises in a single
session as a pre-game warm-up training session (provided
intensity was light and the volume minimal). Some athletes
such circuits that incorporate 1-2 sets of 10 reps with
a eight that
is about 50% of their max lift. This type of workout is
a topic that
hopefully will have its own article in the future.
All of the training programs outlined here could seriously
upon your recovery ability. This type of training is best
lifters and athletes that have the opportunity to devote
mental, and social resources completely to training, but
can benefit from the basics. Adjust the training volume
necessary to accommodate your lifestyle demands, such as
student life, or family obligations.
these programs, metabolic activity is increased through
recruitment of additional muscle mass. There is a great
muscle mass used in each workout (possibly all the major
within one workout!) therefore the soreness experienced
day may limit additional activity. The interaction of muscle
within the exercises is one of the benefits however it will
contribute to fatigue. Finally, the metabolic demand of
will require optimal nutrition.
Planning the nutritional component of this training
as much effort and likely more than the planning put into
workout and recovery design. Without sufficient calories,
may be lost. Without adequate vitamins, minerals, antioxidants,
the optimal ratio of macronutrients, health could be compromised.
for recovery, remember that if you work hard, rest HARDER!
even if you have limited training time this program should
still be effective for you. By performing as little as 3-5
of one of these basic compound exercises each day, you will
develop equal strength and a similar physique to those lifters
train for 90 minutes with only machines and single joint
- REVISITING THE TRAINING LOG BOOK (ISSUE
#60 seems like a good opportunity to search back into
archives and reiterate on a fundamental principle of success.
this, you should consider using a training log book because
could be the "make or break" component of your
and planning programs helps fight off the temptation to
skip training sessions and removes the burden of having
to decide what
to do immediately before a workout. The plan should include
the exercises, sets, and repetitions required in the workout.
of these should be recorded during the workout along with
forced repetitions or eccentric (negative) repetitions.
any injuries OR illnesses and the circumstances in which
they occurred. Noting your mood OR the training environment
crowded gym, sore hamstring, etc.) will also help to determine
optimal training time and conditions. Long- and short-term
be written somewhere in the log to increase commitment and
motivation. Always re-evaluate your goals after a sufficient
and re-evaluate your training methods and progress.
all, many people that train are successful business people
keep a detailed day planner. If you do this for business
for social outings, why not keep track of all your workouts.
to succeed, and keep track of every success.