HAKIMIZE YOUR TRAINING Insights from Leading Strength and Fitness Professionals Edited by Matt BrayckiLibrary of Congress Cataloging-n-Pubileation Date Mave your rahirg nes to ecg Sven and ness poessorts/ ‘ote by ut ory. nies Hbtograpial lrecan anid Ian oor? {lg tong. 2 Sod. yet Mat 1987- veces oe woraz evi oP Cover design by Nek Panos Gover photograph, top: Copyright © Stonart Cohor/Tny Stone Images: baton: Copyright @ Dave Madsen!Tony Stone Images Interior dasign by Hespentade Design etre research by Elzabeth Brosdrp Liberman, ubtchod by Master Prese ‘Adison of NTCiCentemporary Publishing Group, In. 4255 West Touny Avenue, Lincolnwood (Chieage), Mnols 60712-1975, U.S.A {Copyright© 2000 by Mat BrzyoH Al igs reeored, ‘No pat of tis book may be reproduced, stored in a rtteval ystom, or transaid nary form o by sry mars, lactone, mosharics, ‘hotocopying, recording, oF others, without the ror wan permission ‘OI NTCIContamporary Pushing Group, Ine. Printed nthe Untod States of America Intention! Standard Book Number: 0-0442-0917-7,Preface vii 1 Might and Muscle: Antiquity to Arnold Jan Delinges AA. 1 2 Swrength Training Q & A: What the Research Says Ted Lambrinides, PLD. 19 3 The Basics of Muscle ‘Contraction: Implications for Strength Training Tom Kel, MS..CSCS. 35 4 The Multiple-Ser Myth Ralph N. Carpineli, EAD. 81 5 In Search of the Perfect Program Chip Harvzon, MS. 7 6 High Intensity Training: What Ie Is Ken E, Leitner, D.C, MS. 1s 7 High Intensity Versus High Volume Brian D. Jobson ns 8 Improving Muscular Strength Shaun Brown, MS. 145 Cee Contents 9 The Dose-Response Relationship of Exercise M. Dowg McGuff M.D. x50 10 Blueprint for Motivation: ‘Theory and Applications for Exercise Training Richard A. Winess, Ph.D. Jesiea A, Whiteley, BS, Liza Rovniak, BS. Daniel k Galper, MS. Kristi D. Graves, MA, 64 IL The Repetition Michael Bradley, M.A. 181 12. Overcoming the Strength Plateau op Mickey Marasi, M<., ~ 0414” MA, CSCS. 189 13 Balanced Training Bob Whelan, MS, MS. cscs. aor 14 “Training the Injured Athlete Jol Toomas, BS. Jeremy Scott, M.Ed. 207 IS. Fiber Types and Repetition Ranges Rocco Cartllane, BS, GRRE 23 A of Ubeboe16 7 20 2 22 23 Free Weights Versus Machines Sem Gannell zr ‘Tools of the Trade ‘Tony Alexander, CM.ES. 225 Avoiding Injury to the Lower Back elf Friday, MS. 231 ‘The Reality of the Power Clean Jim Kielbaso, MS. CSCS. 245 Improving Speed, Power, and Explosiveness Tim Wakeham, HS, cscs. 257 ‘Metabolic Conditioning Mats Braye, BS. mn Strength Training and Women: Dispelling the Myths James A, Peterson, PhDs racsM Cedric X. Bryant, PhDs acs 283 Srengeh Training for Older Adults Wayne L. Wescott, Ph.Ds SCS. 291 24 25 26 a 28 29 30 3 Strength Training for Prepubescents Frank Burgiuels BA, BEd, Nocr—Level IIE Bodybuilding HIT Sieve Weingarten, BA Powerlifting HUT Bill Piche, MS. Athletic Skill Development: An Open and Closed Case Ken Mannie, MS, CSCS. Improving Functional Flexibility Rachael E, Pcone, BS. Fueling the Active Lifestyle W. Daniel Smid Ph.D. ‘The Straight Dope ‘on Steroids Kevin C. Talbert, BS. Steroid Education: ‘The ATLAS Program Chris Green, MEd. Resource Section About the Authors About the Editor Index 303 319 335 345 355 389, 403, 3 a7 89 4a He‘This book was created by a total of 37 authors. If not for the collective efforts of these ladies and gentlemen, the book would not have become a reality. I want to thank all of them for their time and coil in writing their chapters and in making this unique and valuable con- tribution co the strength and fitness community. All of the authors are either very well established in their respective spe- cialties or are up-and-coming profes- sionals. They have a variety of backgrounds in strength and fitness including seven widely known researchers and educators with doctoral degrees (Cedric X. Bryant, Ralph N. Carpinelli, Ted Lambrinides, James A. Peterson, W. Daniel Schmide, Wayne L. ‘Westcott, and Richard Winert); one prominent medical doctor (M. Doug McGuff); three respected practitioners who are strength and conditioning coaches at the professional level with ‘Major League Baseball (Sam Gannelli, San Diego Padres), the National Basketball Association (Shaun Brown, Boston Celtics), and the National Football League (Jeff Friday, Balsimore Ravens), as well as 10 collegiate strength and conditioning coaches from Stanford University (Michael Bradley), Penn Preface State (Chip Harrison, Jeremy Scott, and Jobn Thomas), Southeast Missouri State University (Tom Kelso), the University of Detroit (Jim Kielbaso), Michigan State University (Ken Mannic and Tim Wakeham), the University of Notre Dame (Mickey Marotti), and the University of Miami (Kevin C. Tolbert) Several authors may best be described as pioneers (Brian D. Johnston and Ken E. Leistner). Others have carved, or are beginning to carve, their own niche in the strengch and fitness field (Tony Alexander, Rocco Castellano, Jan Dellinger, Frank Furgiuele, Daniel L Galper, Kvisti D. Graves, Chris Green, Bill Piche, Rachael E. Picone, Liza Rovniak, Steve Weingarten, Bob ‘Whelan, and Jessica A. Whiteley). Despite having varied backgrounds, their messages share a common theme: Strength and fitness programs should be practical, efficient, productive, compre- hensive, and, above all, safe. ‘These distinguished strength and fieness professionals have teamed up to share several centuries’ worth of their insights in this book to help maximize your training, Matt Breycki October 1998Beet tet ie) ‘his chapter sw prepared with a ence of prafound gratefiles tothe Aleighty fr insiling in this writer a bounaless appreciation for strength and shen alow ing bir remarkable opporsuniie 10 associate with co many of His phticaly fed creations Might and Muscle: Antiquity to Arnold Jan Delinger, AA York® Barbell Company, Inc York, Pennsylvania Great physical strength has been mychologized by mankind in legend, lore, and literature since the beginning of recorded history. Odes to athletes, soldicrs, glad- jators, and other possessors of inordinate physical prowess abound from Ancient Greece and Rome. Nordic cultures have many favorite sons of Conan whose tales of exceptional strength and valor have lived on over centuries, Similarly the Bible carries references to individuals of incredible strength, size, and power, notably the Nazarite Samson, the colossal Philistine Goliath, and the Mighty Men of Isracl—the ete personal guard of King David. In fact, regardless of the historical period, possessors of extreme physical strength have been accorded high status and social acclaim in their culture. Upon the death of these gifted persons the pinnacles of their strength achievernents were enumerated on the headstones of their graves. One of the oldest such memorials was found in contemporary Yugoslavia, dating back to the second century B.c. and detailing che weightlifting feats of Pomponius Secundinus. ‘The British, in particular, were meticulous in recognizing and remembering their strength icons. Dated May 22, 1742, the headstone of Richard Joy—a.k.a. the “Kentish Samson” —carries an extensive commemoration of his muscular prowess, The “icon” characterization is by no means an exaggeration of the celebrity shar elite-caliber strongmen enjoyed in bygone days. Because the upper crust of many socicties were just as curious about the limits of man’s physical strength as average folks were, strength stars often gave command performances for theMAXWHIZEYOUR TRAINING ruling nobility: Richard Joy's feats of strength enthralled King William II of England in the late 1600s; Joy subsequently became a regular source of entercain- ment for the court of Queen Anne, Ralers of certain cultures firmly comprehended the need for regular physical exercise in promoting maximum functionality and efficiency, and they took steps to mandate participation among their subjects. As far back as 3500 5.6. Chinese ‘emperors required the populace to exercise daily. By the close of the Chou dynasty (approximately 300 8.c.), certain strength standards (as measured by prescribed ‘weightlifting maneuvers using stones) were part of the entrance vest for military service, As time went on, many of the European royalty developed an interest in per- sonal fitness, thereby giving certain high-profile strongmen a greater presence in the royal courts. As a personal trainer to world leaders, no one will ever rival Louis Autla (born Louis Durlacher). To say that Attila had European friends in high places would be quite an understacement for he served as the fitness instructor to France’ Baron Rothschild, King George of Greece, Crown Prince Frederick (who became the King of Norway), the prince of Wales (who became King Edward of England), Princess Dagmar (who ultimately reigned as the Empress of Russia and was the mother of Czar Nicholas), the children of Denmark's King Christian; and numerous of Britain's nobles. Autilts knowledge and charm proved just as winning on this side of the Atlantic, Upon opening a physical culture studio in New York City in 1894, he immediately atcracted Big Apple luminaries to his establishment and was accepted. into their elite social circles. Two years thereafter, when Attila embatked on his only matrimonial venture (at the age of 54)—marrying an 18-year-old client named Rosa Sanders—the ceremony was held at City Hall and presided over by Mayor Strong. Moreover, New York City newspapers declared the wedding to be one of the most prominent social events of 1896. ‘The list of legendary strength stars who were Attila’s pupils was just as stellar as his roster of fitness clients among nobles. It would seem virtually impossible that one of Axcilis protégés could outdo the old master in terms of winning fiends and influence in lofty places, but one just may have, Due to the excep- ‘ional impact he registered as a strongman and showman in England at music halls and vaudeville theaters, and later here in America with the Ziegfield Follies, Eugen Sandow was accepted as an equal by nobility, politicians of the highest rank, and renowned public figures worldwide. Far from a charismatic “muscular conversa- tion piece,” the Prussian powerhouse was a reform-minded activist who used his lofty contacts andl considerable personal fortune to introduce much-needed sex- vices in Britain's public schools—services such as regular medical and dencal checkups, school lunch programs for underprivileged children, regular physical education, and classes in health and hygiene. A vivid example of the widespread acceptance and respect Sandow commanded is chronicled in David Webster’s The Jron Game—must reading for anyone withNIGHT AND MUSCLE ANTIQUITY TO ARNOLD 3 even the slightest interest in the general topic of strength and those extraordinary individuals who comprise its heritage: “Great kings, presidents and emperors from all over the world sought his [Sandow/] friendship and exchanged gifts. His book, Life i Movement, was received with great enthusiasm by no less than nine kings and queens and many more princes. Presidents William Taft and Woodrow Wilson, the clergy, physicians and people from all walks of life acclaimed this work...” BACK TO THE FUTURE Just how far back in time does recognition of the value of resistance exercise extend? Interior walls of Egyptian tombs carry illustrations denoting the practice of swinging exercises employing stone or lead weights, Archeological examination of ruins in ancient India show thar this culture engaged in similar forms of phys- ical conditioning. Moreover, mosaics on Sicilian architecture dating back to the third century A.D. depict both males and females using weights. Perhaps more important to us today is the fact that by the middle of the six teenth century, progressive schools in France and Germany were starting to view physical education via weight raining as part of a more effective broad-based public school curriculum, In the ensuing 150 years or so, the concept that resis- tance exercise held therapeutic benefits continued to surface. Published in 1728, John Paugh’s book, A Physiological, Theoretic and Practical Teatse on the Utility of ‘Muscular Exercise for Restoring the Power of the Limbs, showcased actual dumbbell cexetcises. And by the latter part of the 1700s, 2 German named Johann Besedow opened an academy for the in-depth study of physical education. Among the courses offered was a regimen of lighter exercises using sandbags. Milo of Crotona (Greece) is often given credit for discovering the Overload Principle of progressive resistance exercise, thanks to his practice of back-squatting and lifting a bovine from calthood until it had grown to a bull. OF course, as the animal matured in size and strength, Milo’s muscular strength increased strikingly in compensation. H “While Milo may have stumbled onto this fundamental tenet of physiology, Iron Game historians typically credis Archibald MacLaren with being the first co articu- i fate and seriously scrutinize the concept during the mid-1860s. Possessing degrees in H medicine and gymnasties—a common academic background for those interested in 1 physiology in that day—the Scotsman private salon in Oxford, England, provided hhim plenty of opportunity to engage in trial and error. MacLaten was supremely methodical in his experimental endeavors, even taking before-and-after photos of subjects to measure progress Tin reading about MacLaten and his research methods, one can come away with che impression that he viewed his mission as finding the definitive waining fi method for maximum productivity. In fact, he authored highly publicized papers i assessing the various known systems of bodily exercise of he time. Ironic, isnt it,