Mass Training

Undeniably adding significant muscular size is a common denominator of the iron game throughout the years. Regardless of the era or expression used, virtually every individual who enters a weight room wishes to add a great deal of muscle mass to the frame. Sparing you the memories of the first weight set, this “passage”, often from early puberty to teen years, is natural and must be handled properly by those of us experienced within the discipline.

Yet the greatest problem in the iron game today might be the lack of leadership on the front lines. Likely, many reading this will recognize the problem because commercial gyms across the world are the harbinger of poor exercise technique, as well as theory. To train properly and effectively is rare and further complicated by facilities that generally do not cater to those who use traditional weight room measures. The examples are endless but easily seen in the choice of equipment as Squat racks, as well as being confused as “curling stations” are few in number and inadequate. A proper facility will have at least the equal amount of Squat racks to Bench Press, though my preference is significantly higher (ratio 1.5-2:1) with further use of free standing “forks”.

Furthermore, the preponderance of poor teaching, if any and young athletes trying to emulate their heroes leads to problems. Once again, this is a Petri dish to accident, significant injury and long term health concerns. Individuals not only fail to achieve their goals but often leave their sport training experience with chronic injury.

The fault of this lays firmly on the industry and turning my cards over, a great reason why this blog exists because the time is now to eliminate educational barriers in training. There is no reason that an individual in today’s world of super connectivity is unable to receive sound, unbiased information.

In developing a young lifter / athlete there are a number of steps to be considered, with likely the first being:

• To excel you will need to work hard and hard work is a “good thing”

From this stage the individual first needs to learn, in no particular order:

• Learn proper exercise technique of bodyweight movements, barbell, dumbell and medicine ball movements. All other mediums can be developed later but this is where it starts.
• Develop (beyond early childhood exercise class) baseline fitness levels and involve a wide variety of activity to assist in motor skill development and overall coordination.
• Begin the slow process of understanding of the theories of training. Be patient, listen and learn from those who have dedicated decades to the craft as for us, this is a profession.
• Learn proper diet principles and develop healthy diet and supplementation practices. Respect your body, if you are good to it, it will return the “favour”.
• Understand and practice proper rest and recovery
• Embody the spirit of the “iron game” such that will be able to mentor others when they are older. Just as this is a “profession” to many, it is also “personal” and we want the next generation to be a part of this great fraternity.

A quick glance at this basic schedule will note that they are no comments of “short cuts” or it being “easy”. While the methodology of training is generally “simple”, the work is always hard and you quickly learn the adage, “things worth having are worth working for”.

This, while seemingly at the fundamental base of exercise, is often missed and holds back many. The proof is easily seen with once step inside the often rich hued walls of fitness, with their every present treadmills on one side, machines in the middle, classes to the side and the smallest portion possible allowed for free weight work.

Simply stated and in the most condensed summary possible if you want to add muscle mass, you need to learn how to execute the basic movements (Squat, Pull, Push, Press) as well as eat and supplement properly.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Top Photo: Curt Dennis, Jr.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

The iron game has went through a number of shifts in interest and though it is impossible to say which was more befuddling, the last decade certainly is the running for top prize of “not making sense”.

Where once their stood common basics of “hoisting iron” and the commonality of facilities with “cold metal”, first came a parade of equipment options that purported to replace barbells and dumbbells, followed up recently with training notions that spent more time on marketing than reality.

This is naturally a problem going forward for those of us in the fraternity of the iron game from a variety of angles. With respects to the first issue of a cavalcade of equipment and the associated advertising claims, including those carefully layered into “expert” articles, despite every commentary no one piece of equipment is the panacea. Furthermore, nothing can truly replace a barbell, dumbell and a medicine ball. You can find all sorts of fine options but those are irreplaceable.

Unfortunately all the marketing expertise, intent on making the “iron game” appears complicated is false but also hides the fact that the formula success is built upon exercising correctly, following a proper diet and supplement routine as well as demanding a ruthless focus. That, as you may have guessed, is not about to give me a best seller but it is reality. Whether you are a lean athlete or a super heavyweight powerlifter, we are a part of this unique fraternity who understands, we Squat, Push, Pull and Press. It is often a lonely task, always requires utmost focus but also why we can call it a “fraternity”.

There is an understanding of the honestly of pushing yourself, looking into the mirror and demanding the most from yourself.

Yet equally in the last decade something else has happened in the exercise game that is peculiar to note because in many situations, the aspect of “getting big” has become unfashionable and furthermore a deep problem for young lifters understanding to do so. Quite honestly, adding muscular size is one of the most common, rudimentary goals in training and the knowledge base should be available widely, without suggestion of expensive equipment but stepped in the iron games rich heritage.

For the course of this week, we are going to turn up the heat a bit, light up the gym here and amongst the clanging of iron, resurrect classic measure to build raw, seam-ripping muscle.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Top Photo: Joey Smith

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Using a variety of exercise measures is imperative if you are to be successful in attaining your physical development goals. This applies to both the mainstream, with many looking to shed excess weight, those building vast amounts of muscle mass or others in pursuit of athletic excellence. If you do not vary exercise measures, your body will adapt very quickly and the return on your training time will plummet.

To those who continue to ask of the one they can do, though this will sound confusing on the surface, “the one thing is the whole thing”.

No exercise is the panacea to fitness, strength and conditioning development, nor is any choice of mediums. The body will adapt and if you do not consider a “broader brush” approach to your training regime, results suffer. Adaptation to exercise is inevitable to anyone dedicated and needs to be managed accordingly. I can draw upon myself as a perfect example as given much of my training revolves are Squat’s, I have long since adapted to the movement and must tinker with programming to derive significant benefit.

There are many options in avoiding adaptation in this but the easiest route is changing mediums. This is significantly more efficient than programming as it can be immediate, intra training day and allows an individual a constant variation in their training. This will help avoid the monotony that often occurs and may provide some unique stimuli such as exercising outdoors.

Changing mediums can be as simple as moving from barbell to dumbbells, away from machines to free-weights, medicine balls or countless other choices, of varying level of expertise and experience.

Returning to my situation, I prefer, though this is more-advanced in nature, using thick-handled, non-conforming dumbbells. Made by the now defunct iron-craftsman of Detroit Barbell, these beasts  are perfect for many movements, such as Bulgarian Squats and one of my favourite exercises, walking lunges in snowy conditions. Much of the adaptation concerns are eliminated by shifting from traditional barbell Squat to a single-leg action of the Bulgarian squat. Within the Bulgarian Squat, there are further adjustments beyond simple leg positioning, such as performing with barbell, weight vest, dumbbells, non-conforming objects (dumbbells in this situations) as well as training setting but the fundamental point is variation is the key to navigating past the adaptation curve.

Prepared by John Davies,
Photo:© copyright protected John Davies Worldwide Productions 2011

John Davies is available on Facebook or Twitter, as well as their many pages on Facebook including Renegade Training™ and the Renegade Cycling Club.

photos credit: John Davies, photo credit Ar'Shuan Johnson copyright protected, 2010.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Personally speaking, the “iron game” takes on a special form in the winter. Quite honestly it reminds me of my youth, colder weather conditions that never seemed to bother the motley crew I trained alongside and despite the bars being frigid to the touch, they are the fabric the holds my memories together.

Fast-forward just a “few” years later and once again the cold weather summons up a special courage and inspiration to exercise. Standing pre-sunrise at the base of the mountain the air chills with each inhale, nostrils fill with a biting cold, yet in the strangest of ways it spurs me on.

This special feeling, experienced in many different regions in slight variation is the essence of training in the cold winter months. While everyone else in nestled in bed under the warmth of down-filled blankets, you are standing in front of iron, ready to wrestle the demons of self-doubt to the ground. It is a part of the unique rights of passage in “the brotherhood of the iron”.

The “brotherhood of the iron”, has many different shapes and sizes, both male and female, yet the challenges of tackling our goals head on is a common denominator. There are a number of other commonalities and including, within winter training measures, is understanding some very specific issues during cold weather conditions. This is particularly important additionally because many use the winter minutes as their “mass building period”.

While I doubt not many share the same passion of Squat’s and the joy of walking barbell lunges in the snow, most will come into their fitness facility from colder conditions. This is very important to consider because unlike warmer environments, often individuals are not properly “warmed-up” before beginning their exercise regime.

A proper warm-up is far more than the standard walk on the treadmill. It needs activate the core, which will in turn lead to likely improved movement patterns. This, just like the commonality of those with the “iron game”, is similar whether you are bodybuilding, figure competitor, a focused powerlifter or athlete.

That fact aside, all can attest that in most facilities a proper warm-up is rare, possibly difficult if there is space restriction. Yet if wish to receive optimal results from your exercise plan, ensure each session begins with a twelve to eighteen minute preparatory period with my preference being RED².

Secondly, ensure when you begin resistance work that you gradually move into the “working sets”, once again ensuring you are prepared. The general habit of many in the winter is to lift heavier (higher intensity) in the weight room and unfortunately, without proper prep work injuries can occur. While a proper warm-up as above will likely reduce this concern, if you still resist my advice, take special care in your early “warm-up” sets.

Just as preliminary work is important so is a proper cool-down period, which includes static stretching. While this does not necessarily change depending on the weather, given lifestyles are more sedentary in the winter, recovery from exercise can be a problem due to lowered passive activity. Not only must the dedicated lifter adhere to a proper diet and supplementation plan as well maintain fitness levels in the winter but also, each training day should conclude with static stretching.

Prepared by John Davies

John Davies is available on Facebook or Twitter, as well as their many pages on Facebook including Renegade Training™ and the Renegade Cycling Club.

photos credit: John Davies, photo credit Ar'Shuan Johnson copyright protected, 2010.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Quite often, those who make New Year’s Resolutions do not take the matter with sufficient conviction and forgotten within a month. The reason for that is long-winded, as it involves upbringing that may lacked character building, understanding “things worth having are worth working for” or a background of “overcoming adversity”. Beyond those basic notions and many other reasons, another reason exists and rarely mentioned, as simply “the bar was set too low”.

Without sufficient challenge, motivation to excel is limited and the focus of the individual will wane quickly. I know for myself, whether it is in direct exercise or skill development, perfecting a moment through seemingly endless practice is at the root of my success. Those successes have not come cheap, in the form of countless exhausting practices and in some cases, injuries that have left in scarred and bloodied.

The point to stress is that for a resolution to be woven tight in your desires and to be achieved, you will need the motivation, the “want and desire”.

The sentiment of that phrase, “want and desire” is very much the by-line of the “iron game”. The “anyway, anyhow” attitude is common to all who know the feel of cold metal, regardless of their focus. To achieve your resolution, you must summon that “want and desire” for every second in your exercise regime. “This” is your place of work, where you prove every second why “you want it” and why you will never back down.

For many who gravitate to the iron game, just as “want and desire” is a common denominator so will be the goal of “bigger, stronger”. That should come as no surprise but unlike the complexities of weight loss that involves significant lifestyles changes, building muscle mass is considerably more straightforward. In-fact, I will express this as simplified formula of a proper exercise regime along with a healthy diet and the benefit of cutting-edge supplementation and packing on slabs of muscle in 2011 is “a lock”.

This simple, straightforward plan is one that I cannot resist borrowing upon my sports performance coaching career and oddly comes at a time of talking to a good friend of mine who is embarking on a heavy challenge. In our discussion, of the many hurdles to overcome in establishing a winning tradition, is we need to build significant muscle mass. For anyone accustomed to my phrasing, “significant muscle mass” can also be termed as “welcome to the Squat racks”.

While the keys to adding muscle mass fast are no surprise, that being diet, supplementation and a proper exercise regime, the latter is often completely off base. All resistance work starts with the mainstays of Pushing, Pulling, Squatting and Pressing. Squats are known as the king of all weight room work and with good justification. Within my sixteen sessions a week, along with Deadlifts (snatch grip), significant weight gain occurs through an off-season of training. The regime below, with modification every four weeks and a proper diet and supplement program, will have a dramatic impact by the spring. Naturally additional work can be performed but given work demands and compound movements, there are only modest adjustments required.

Do you want muscle? If your answer is a resounding yes and willing to work for it, “enjoy”a taste of Renegade Training™. A bit too dark for many but for those who want to stand above the rest, you will understand that when “it” happens, we are conditioned to deal with ____, as it is our cradle to rest in.

This is no game, no marketing phrase, it is now up to you and in my world, you better want it.

Note: Optimally, each training session should start with RED² and Hurdle mobility drills with the final workout of the day including DMC™ and Pink.

Day 1, 5 and 7
AM

Squats (medium to wide base, feet pointed straight ahead): 3 sets x 5 reps @50%

Bulgarian Squats; 3 sets x 5 reps @ 30%.
Single-Leg Reverse Box Squats: 3 sets x 5 reps @ 30%.

Mid-Day
Squats (medium to wide base): 3 sets x 4 reps @ 75%
Bulgarian Squats; 3 sets x 4 reps @ 75%. As opposed to AM version, the walk forward is roughly 4-6 inches shorter so that in the lowest position the knee is in line with the lead toe.
Single-Leg Reverse Box Squats: 3 sets x 5 reps @ 75%. As opposed to AM version the box which is 3-4” above knee height.

Day 2 & 4
AM same as session a.m. session Day 1
Mid-Day same as mid-day session Day 1 except loading is 50%

Day 3
AM¨
same as a.m. session day 1 & 2

Mid-Day
same as midday session day 2

PM¨
Pause Squat (wider base) six sets x 3 reps @ 80%¨(week 2 82.5% max, week 3 perform 5 sets x 5 @ 85%, week 4 perform 3 sets x 5 @ 87.5%)
Snatch Grip Deadlift 3 sets x 3 reps 85-90%
Russian Split Jumps 2 sets x 3 reps (each leg)
Good Morning Squat 2 sets x 3 reps 85-90%
Natural Glute Ham Raise 2 sets x 3 reps 85-90%

Day 6 - Saturday
AM
repeat day a.m. session day 1

Mid-Day
repeat day a.m. session day 2

PM
Dead-stop Squat (wide-base with pins set such that upper thigh is parallel to ground) 5 sets x 3 reps 85%¨(week 2 increase load to 87.5% max, week 3 perform 5 sets x 3 reps @ 90%, week 4 perform 5 sets x 2 reps @ 92.5%)

Snatch Grip Deadlift 3 sets x 3 reps 85-90%
Russian Split Jumps 2 sets x 3 reps (each leg)
Good Morning Squat 2 sets x 3 reps 85-90%
Natural Glute Ham Raise 2 sets x 3 reps 85-90%

prepared by John Davies
photos credit: John Davies copyright protected © Renegade Style Productions, 2008.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.