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HARDGAINER has been published every other month since July 1989.
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issue #61 July-August 1999
Vol. 11 No. 1

4 Editorial
5 Christy Mid-Year Checkup
9 McDonald HARDGAINER Nutrition 109
13 McRobert Ten Years Wiser
17 Wilkinson The Bottom Line
18 Minogue Injury Recovery
22 Whelan “Common Sense” Periodization
25 Piche Information Overload!
27 Finander Finding Your Optimal Program
33 Rydin & Maurice Questions & Answers
38 Leistner The Steel Tip
42 Strasser From the Grassroots
44 Steiner Shoulder Pain
46 Forum

Publisher and Editor

Stuart McRobert

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 EDITORIAL
Personalize your training program
By Stuart McRobert was the result of dropping the stiff-legged
deadlift, or of not working my lower back,

I
’ve long been urging people to glutes and hamstrings at a second day each
personalize their training programs. week. So, I reinstated the stiff-legged
What may seem to be just a minor deadlift. The squat is still the focus exercise,
change, can, however, have a major impact so the squat is done first in the workout, and
on overall progress. the stiff-legged deadlift later on in that
Last year my squatting progress was workout. While the latter will suffer a tad
grinding to a halt, and pre-workout relative to if it was done first, the difference
trepidation was becoming extreme. At the is marginal so long as enough rest is had
time, I was squatting (Tru-Squat) one day between the two exercises. So far, progress
each week, and stiff-legged deadlifting at on the squat is unaffected. If I’m able to
the other training day. work into new ground on the stiff-legged
I thought that seven days between squat deadlift while not hampering the squat, I’ll
workouts was enough time for recovery. So know that the former wasn’t the problem
to help recovery I dropped the stiff-legged earlier on, but where I had it in my program.
deadlift. Immediately, progress on the squat Of course, my situation is not yours. But
started moving easily. I could guarantee I reckon that some people are struggling
getting my 20 reps with half a kilo more on because they are squatting one day each
the weight carriage each week. Not only week, and performing some form of
that, but the intensity of effort needed to get deadlifting on a second day. That means two
the 20 reps actually dropped. I still had to heavy poundings over the week for the lower
work hard, but not as hard as before even back. Putting both exercises in the same
though the volume of squatting was workout, and thus giving a full seven days
identical to before, and the resistance between heavy lower back work, may make
actually more. Not training my lower back, all the difference. While overall training
hamstrings and glutes at the second workout volume, frequency and set/rep format may
day each week enabled me to recuperate be bang on target, if the arrangement of
fully from the squat workout. exercises is not right for you, the progress of
I continued to progress steadily for the whole setup will suffer. An apparently
several months. The only glitch was a minor adjustment of exercise arrangement
“down” period due to an overseas trip in can make a big difference. Don’t necessarily
December followed by a week of sickness. go making wholesale changes if your
I needed several weeks after returning from training is not going well. Relatively minor
the trip before I was back to where I was adjustments may be all you need, assuming
just before I left the island. Then progress that you’re following an already abbreviated
continued as before. And still the intensity and sensible training program.
of work needed to get all 20 reps did not
increase noticeably, despite a tad of iron
going on the carriage nearly every week.
Recently I wondered whether the
explanation for the boost to my squatting

4 HARDGAINER
MID-YEAR CHECKUP
By John Christy that the body can adapt to, or are you
letting greed run the show—making

B
y the time you receive this weight increases that are forcing poor
issue of HARDGAINER we will be form and stagnation, and possibly
about half way through the injuries? If you’re using a double
year. So it’s a good idea to take stock progression approach, did you really
as to how your training is going so far, make the “goal rep” in good form? Or
so that you make the rest of the year as did you cheat a little so that you could
productive as possible. add weight? If you want to get results,
you need to follow the rules. If you’ve
Question #1 been a regular reader of HARDGAINER
Are you stronger now than you were at you know what I’m talking about. If
the beginning of the year? you’re new I suggest that you purchase
some back issues or, more importantly,
This will always be my number one buy BRAWN . This book will get you up
question. If you’ve been training to speed fast.
consistently for the past six months, you
should be stronger now than you were in Question #3
January. If you aren’t—why? If you’re a If your goal is to get bigger, how much
beginning or intermediate weight trainee weight have you gained since January?
you should have increased your strength
on the big basic movements by at least You should be at least 12 pounds
10%. An advanced trainee should be up heavier by now. That’s 2 pounds per
at least 5%. For instance, if you were month. At my facility, if someone wants
training under my guidance and were to seriously gain some weight, we
capable of completing six reps with 200 would be pushing for 3–4 pounds per
pounds on the bench at the start of the month. How would you feel right now
year, you would be handling at least 220 if, for example, you weighed 180
pounds by now. By the end of the year it muscular pounds instead of the 160
would be at least 240 pounds for six. If pounds you started the year at? I can tell
you’re not making this kind of progress you from witnessing this that you would
(and your goals are to get bigger and feel great! So, why haven’t you gained
stronger), your training isn’t working. the weight? I can probably tell you. You
There may be many reasons for this. The haven’t dedicated yourself to getting
following questions should help you your six “feedings” in every day for six
realize the answers. months. Tell me—why not? And don’t
make excuses because making excuses
Question #2 won’t help you to correct the problem.
Are you breaking the rules of One of the major reasons for not
sensible training? getting your six feedings in every day
is the lack of preparation. Think of
If you’re using a single progression how many times you knew that you
format, are you adding weight at a rate should be eating and you only had a

ISSUE #61: JULY-AUGUST 1999 5

 15-minute break at work, and you had exercise that’s not severe enough (yet)
no food prepared. I’ve heard this to make you stop doing it?
scenario before—you have to plan and
you have to prepare! If you’re getting pain, something is
As I’ve stated before, use Sunday as wrong. For instance, if dips are hurting
your food preparation day. Make a bunch your shoulder, you’re going to have to
of pasta or rice, put it in a container so stop doing them for a while, till the pain
that it can be flavored quickly, heated up subsides. “But,” you say, “I love dips and
or even eaten cold. Make 10–15 the pain really isn’t that bad.” I’m not
sandwiches and stick them in the fridge saying you have to stop doing them
so that you don’t have to make then in forever, but you better let the pain
the morning before work (when you disappear and then reapproach the
should be preparing and eating exercise slowly, making sure your form is
breakfast). Mix up enough protein drink perfect. If you’re getting pain, you’re
so that it will last you at least a couple of doing damage and some day the pain will
days. Prepare a dozen hard boiled eggs— get severe. So, address it now and clean
talk about protein to go! Like anything up your form so that you can enjoy doing
else, if you want to succeed bad enough, the exercise for a lifetime.
you will do it. Do this so that you can
make the most out of the rest of the year Question #6
and be 10–20 pounds bigger. Have you been performing aerobic
work two times a week for at least 20
Question #4 minutes, and stretching before and
How many different programs have after workouts?
you tried over the past six months?
In my opinion, aerobic work should be
Four or five? You tried a particular performed by everyone—period. Even a
program for several weeks but it just trainee who is extremely skinny should do
wasn’t bringing home the results. Then aerobic work. The aerobic work is not
you read a great article about 20-rep going to prevent you from putting on
squats, and you were sure that they muscle as long as you implement it
would give you the results you desired. correctly and are getting a caloric
After about three weeks you tired of overload. As a matter of fact, it will
them, and you’ve a buddy who tells you actually help you in your weight-training
that high-intensity training is the way to efforts by increasing the rate of recovery
go. Of course, after a couple of weeks between workouts, and help to limit the
you’re off looking for something else. fat that you gain. Most of all, aerobic
On and on and on. If this is you, you work will keep your most important
better make a decision to stick with a muscle in shape—your heart.
tried and true program for at least six You need to stretch. Yes, I’ve read
months, and follow the “rules” of the the various “reports” that stretching is
program to the letter! If you don’t, not necessary. My opinion? There are
you’re in for a long haul of frustration more studies supporting stretching than
and unproductive training. against it. As a matter of fact I don’t
really care what some report says. I
Question #5 know that stretching is important—from
Do you have a lingering ache or pain working with a thousand trainees over
that’s coming from a particular the last 14 years! You don’t have to

6 HARDGAINER
devote an hour to stretching and try to who are not selective enough in the
become some kind of human pretzel. advice they listen to. Not only are they
Our basic stretching program takes not getting anywhere, but they are
approximately seven minutes. Seven getting hurt. Some of the time, the
minutes! We do this before and after advice that was given wasn’t that bad,
every weight workout and aerobic just not applicable to that particular
session. I promise you that a basic trainee’s physical and lifestyle
stretching program performed “makeup.” I want you to be successful
consistently will help to prevent and not waste years of your training life
injuries, and may relieve some of the doing things wrong. Stay with the
joint aches and pains that you have. basics of sound exercise programs and
good nutritional practices.
Miscellaneous thoughts
Be careful whose advice you listen to, Curl challenge update
but be respectful of someone trying to If everything always went as planned, I’d
help you. Many people are giving advice have 25-inch arms by now. About a
that—in my opinion—is ridiculous. I month ago my curls were “rolling along”
don’t just mean in mainstream “muscle at a pound a week, and then I came down
magazines” either. The internet is full of sick with an upper-respiratory infection.
it. Even our own HARDGAINER Round When I was in my teens or twenties this
Table has its share. Now don’t get me would have thrown me for a loop, but
wrong, I think TRT is great! I really being an experienced trainee I knew that
believe that these people mean well. this was just a temporary set back. I was
Many of them are giving advice based forced to miss a couple of curl workouts.
on many years of their own experience So, what did I do after missing two
in the gym. Some of this advice is good, weeks of curls? I put my old weight
but only if you’re put together back on and being the “bad ass” that I
(physically and lifestyle wise) the same am, I hammered out the reps—only to
as they are. And that’s the key point. cause an injury to my elbow! Just
In my opinion, an authority in the kidding. I took 90% of my last curl
Iron Game is someone who has logged weight and started over by using that.
many hours in the gym “under the bar” The next week 95%; and the third week
and has helped many, many other 100%. So, four weeks after getting over
trainees (with various physical and the infection I’m into “new territory”
lifestyle differences) to achieve their again. No big deal. Listen, this sort of
goals. I know that what has given me thing is going to happen from time to
my understanding of this “game” is not time—don’t let it throw you.
so much my 25 years “under the bar,” To update the scoreboard I’ll be up
but logging (in training log books) over 27 pounds for 6 reps (instead of the 32
35,000 hours of training, hands on, on a pounds if I hadn’t been sick). Not bad
very diverse cross section of the progress for 32 weeks of training. I
population. And let me tell you that I expect that all of you are up 32 pounds
still don’t have all the answers! There if nothing has side-tracked you. For the
are many fellow trainees out there that next issue I should be up another 8
you can learn from—just be careful pounds (as well as another notch or two
who you listen to. on my arm size), along with many of
My purpose in telling you this is my students; and so should you be if
that I’ve been hearing from readers you’ve accepted this challenge.

ISSUE #61: JULY-AUGUST 1999 7

 Recommended reading pulldown or row, and press]—bigger
Leafing through some back issues of muscles from month to month. How
HARDGAINER I ran across one of many of those who go through scores
my favorite articles. It’s Stuart’s of different exercises over each
article entitled “All-Time #1 Article.” year can say the same? Results are
It’s in issue #28. If you have it, I what count, remember, not hours
suggest you study it. If you don’t, you in the gym, not exercise variety
should get your hands on it. It’s great. and approach according to the current
I would like to leave you with an commercial angle, and not keeping
excerpt from this article: up with supplement fashions. Results!
And they come from focus
“I’d be experiencing the most and progression.” HH
important motivating input of all for
my unrelenting efforts on the mighty John Christy owns Total Fitness, Inc., in
fivesome [squat, deadlift, bench press, Indianapolis, tel. (317) 466-9933.

Exercise selection and form

Your choice of exercises should be determined by what is safe and productive for
you. No matter how productive an exercise may be for someone else, if that
exercise does not suit you, it will do you no good but perhaps do you harm. When
considering an author’s preferences, always keep in mind your own limitations and
technical proficiency. When necessary, either modify an author’s suggestions, or
choose alternative exercises. Naturally you should choose from comparable
exercises. A pec deck cannot substitute for the bench press, but the parallel bar
dip can. Laterals cannot substitute for presses behind the neck, but dumbbell
presses can. Upright rows are not a good alternative to high pulls, but deadlifts
are. And if a machine variation of an exercise is safer for you than a free-weights
version, use the machine. The bottom line is what allows you to train safely,
intensively and progressively.
Because I have physical limitations due to having damaged myself as the result
of poor exercise selections during my years of training foolishness, which was a
time when I gave training intensity greater priority than good technique, I am
particularly aware of the need to personalize exercise selection according to the
individual. A conservative approach to exercise selection, and strict adherence to
perfect form, are the priorities for safe long-term training.
Using perfect and controlled exercise form means having the discipline to use
good technique even when training intensively. Breaking form in order to be able
to gut out additional reps in the name of intensity is the mark of undisciplined
training that will sooner or later injure you, and ruin your progress.
– Stuart McRobert

8 HARDGAINER
HARDGAINER Nutrition 109:
Making Minor Dietary Adjustments
By Lyle McDonald results. Although there are no hard and
fast rules, I think it probably best to
Introduction establish a baseline diet and couple it
In my previous two articles I addressed with a good, basic training program over
the topic of setting up a baseline diet, at least one or two full cycles of training.
and then adjusting it for varying goals This, along with good record keeping,
(primarily bodyfat loss and muscle should give you a rough idea of how
gain). Additionally, strategies for your body responds. Once this baseline
tracking progress (e.g., body is established, other nutritional or
composition) were discussed, as this training strategies can be tested. You’re
provides a way for trainees to encouraged to change only one variable
objectively track their progress. at a time, so that results can be
In this article I’ll discuss a few ways objectively determined. Of course, in
that trainees commonly modify their some situations, changing one variable,
diet for better progress. While I’m not for example carbohydrate intake,
going to talk about specific diet requires that another variable—fat
interpretations, some of what will be intake—be changed at the same time.
discussed will be applicable to those
diets. Possible strategies which can be Supplements
tried are specific supplements, changes Since many of the questions I’ve
in protein intake or type, changes in received for this column address
carbohydrate intake or type, and supplements, let me cover those first.
changes in fat intake or type. In the first article of this series I tried to
make this point regarding supplements:
One important caveat there’s no magic pill currently
Before discussing possible tweaks to available that will make you gain
the diet, there’s a very important point muscle if your training and diet aren’t
I want to make: You must establish a in order. Assuming you’ve dialed in
baseline diet before trying any of the your training and diet, even the best
adjustments discussed in this article. supplement can only add perhaps 5% to
Conceptually, this is no different than your gains. Yet many trainees concern
setting up a baseline training program, themselves with the 5% before they
and testing it out, prior to have gotten the 95% taken care of.
experimenting with more advanced
techniques (partials, rack work, All I’m going to say about the
different set and rep schemes, etc). multitude of “magic pills” on the
Without knowing how your body market is that if you’re determined to
responds to a good baseline diet or try a supplement, first establish your
training program, it will be impossible to baseline response as described above,
know whether a given adjustment and then try adding supplements one
provided better, worse, or the same at a time. Many trainees continue to

ISSUE #61: JULY-AUGUST 1999 9

 take supplements based on some It would be a rare situation where a
vague notion of, “I think I recover trainee needed to see if less than 0.8
better,” or “I get a better pump,” but gram/pound of protein provided better
this is no substitute for objective gains. However, some trainees have
record keeping. If your gains in terms reported better (or at least no worse)
of mass, strength or fat loss are reducing protein from very high levels
significantly better with a given (1+ gram/pound) to more reasonable
supplement compared to the baseline, levels. As well, as an odd data point, a
that supplement may be worthwhile. If study done near the beginning of this
not, it’s not. Simple as that. century noted better gains in strength
with lower versus higher protein
Quantity of protein intakes. As a final comment,
Protein is probably the nutrient that individuals should recall that an
most lifters concern themselves with increase in protein intake necessitates
the most. As well, the bulk of an increase in water intake as well.
magazine advertisements typically
deal with protein. As discussed in Type of protein
issue #55, most data points to a protein To reiterate the point made in issue #55
intake of 0.8 gram/pound as being (protein intake), and a point which has
sufficient for lifters as long as caloric been made by other HARDGAINER
intake is sufficient. However, this authors, there’s little evidence to
doesn’t mean that individuals may not suggest that one high-quality protein
benefit from higher (or lower) protein will be better than any other high-
intakes. As discussed in other articles quality protein. About the only time
in this series, a key aspect of protein that protein quality becomes of major
intake is caloric intake. importance is at below-maintenance
Frequently, the individuals protein intakes (e.g., as seen in many
reporting increased gains from Third World countries). At the types of
increased protein intake are protein intakes seen in most
underconsuming calories in the first bodybuilders (near 1 gram/pound),
place, and the excess protein is serving protein quality becomes fairly moot.
primarily as an energy source. To truly As long as trainees are deriving their
determine if protein above 0.8 protein intake primarily from high-
gram/pound is going to be beneficial, quality sources—dairy, eggs, meat,
trainees must have established their chicken, some types of beans—it seems
maintenance caloric intake—i.e., your unlikely that gains will be significantly
bodyweight should be stable or different with the use of other types of
increasing slightly—and be consuming protein such as whey protein. For
it on a consistent basis. Once that has bodybuilders to spend twice as much on
been accomplished, trainees may a protein supplement to gain a claimed
experiment with higher protein intakes few percent improvement in protein
than 0.8 gram/pound to see if gains quality is sheer folly.
truly come faster or easier. As an easy
experiment, trainees might add an Quantity of carbohydrate
additional protein feeding to their In the past few years there has been
daily meals. Alternately, an additional quite an outcry against carbohydrates.
5–10 grams of protein might be added Carbohydrates, and specifically the
at each meal. insulin response which occurs from

10 HARDGAINER
their consumption, has been blamed for (high insulin levels, etc.) are due to the
any number of ills including obesity and reliance on highly-refined carbohydrate
many diseases. There’s little doubt that sources in modern society. As
the overconsumption of carbohydrates mentioned earlier, many cultures do just
(especially refined carbohydrates), and fine with high carbohydrate intakes, but
especially when it’s coupled with they are not eating the refined carbs
inactivity, can be problematic. found in most modern diets. Generally,
There is, however, little doubt that carbohydrate sources are divided into
many cultures successfully consume starchy (e.g. potatoes, rice, pasta, fruit)
high levels of carbohydrates, although and fibrous (vegetables). Carbohydrates
this is typically offset by activity and can also be rated by glycemic index—
carbohydrate choice (e.g., vegetables refer to issue #57 for more details.
rather than refined starches). There’s In general, but not always, sources
also little doubt that carbohydrates are of fibrous carbs have a lower
an absolute requirement for optimal glycemic index than sources of
high-intensity exercise performance. starchy carbs. In all likelihood, an
The question, which is as of yet ideal diet would contain some mix of
unanswered, is just how many starchy and fibrous carbs. Some
carbohydrates weight-trainees truly individuals have reported less fat
need, especially those involved in low- gains, but good mass gains, with diets
volume, infrequent training. made of primarily fibrous
Along these lines, certain individuals carbohydrate sources. Increasing the
may find that they gain a intake of fibrous carbohydrate
disproportionate amount of bodyfat with sources can also be good on reducing
excessive carbohydrate intake. It should diets, for a few reasons. First and
be noted that overconsumption of foremost, sources of fibrous
carbohydrate (relative to energy needs) carbohydrates generally have fewer
also causes an overconsumption of calories for a given volume of food.
calories. As a general guideline, This means that a greater amount of
anywhere from 45–55% of total calories veggies can be eaten (helping with
may come from carbohydrates fullness) with less total calories. As
for most trainees. well, the insulin response to fibrous
Trainees may wish to experiment carb sources is much lower, which
with higher intakes (usually during may enhance fat burning.
mass-gaining phases) and lower intakes
(usually during reducing diets). While Quantity of fat intake
on a reducing diet, lowering dietary As discussed in issue #56 (dietary
carbohydrates has a primary effect of fats), the average trainee should aim
lowering caloric intake. Additionally, for a fat intake of 15–25% on a daily
some evidence shows greater fat basis. With few exceptions, I generally
utilization when muscle glycogen is think it’s a bad idea for the average
maintained at lower levels. Of course, trainee to use extremely low-fat diets,
this also tends to hamper recovery, so as this may lower testosterone levels.
it’s a double-edged sword. Individuals at high risk for
cardiovascular disease may stand to
Source of carbohydrate benefit the most from relatively low-
In all likelihood, many of the ills which fat diets. There can be both pros and
are ascribed generally to carbohydrates cons to higher fat intakes.

ISSUE #61: JULY-AUGUST 1999 11

 For many individuals, higher fat consider the long-term health
intakes tend to promote feelings of consequences. Ideally, increased fat
fullness. While this may be very intake should come primarily from
beneficial during reducing diets (note unsaturated sources like vegetable oils,
the popularity of lowered carb/higher nuts and seeds. As well, trainees are
fat diets, which tend to control hunger encouraged to have their blood lipid
better than very low-fat diets), it can be levels tested to ensure that damage is not
disastrous during mass cycles by being done by one’s diet choice.
preventing a trainee from eating
enough calories. If individuals are Summary
already having trouble meeting their As a general summary, once a baseline
caloric requirements, an increased fat diet has been established, there are a
intake may make it doubly difficult, by number of minor modifications that
increasing fullness, so that the trainee can be tried with the diet. Here’s an
doesn’t want to eat as frequently. On outline of each of these modifications,
the other side of the coin, assuming that as a final summary.
overall appetite is not decreased, the
caloric density of fat may make it 1. Increased protein may increase the
easier for some individuals to obtain potential for mass gains, but above a
sufficient calories. certain point, excess is simply used
as an expensive source of calories.
Type of fat Also increases water requirements.
Numerous studies have linked high-fat
intakes with an increased incidence of 2. Increased carbohydrate intake is a
heart and other diseases. It should also good way to increase calories when
be noted that other factors such as a high on a mass gaining diet.
intake of refined carbohydrates, and
lifestyle habits such as smoking and 3. Decreased carbohydrate intake may
inactivity, also contribute. be useful during reducing diets as
Unfortunately, most studies pay this will reduce total caloric intake,
attention only to fat quantity, not quality. and may enhance fat burning.
A trainee obtaining 25% of total
calories as unsaturated fats (vegetable 4. Increasing dietary fat intake is
oils) is in a far different boat than the another way to increase caloric
trainee obtaining 25% of his total intake as long as increased fullness
calories from saturated fats (animal doesn’t compromise intake at other
fats). It has been suggested that the low meals. As well, many diseases have
incidence of heart disease in many been linked to excessive fat intake,
Mediterranean countries, despite a especially saturated fats.
high fat intake, is due to the high
intake of unsaturated fats (although 5. Decreasing dietary fat may increase
factors like activity, low sugar hunger. At the same time, however,
consumption, and high vegetable total caloric intake may fall.
consumption surely play a role). Reducing dietary fat is also one way
Trainees who consider using higher to lower caloric intake on fat-loss
fat intakes—either to decrease appetite diets, although excessively low fat
on reducing diets, or to increase caloric intakes tend to have the opposite
intake on gaining diets—should effect desired. HH

12 HARDGAINER
TEN YEARS WISER...
This issue of HARDGAINER marks the start of our eleventh year. In it we’re starting a new
series in which an article from exactly ten years prior to the current issue will be reviewed
and updated, to reflect what the respective author has learned over that ten-year period.
Because I wrote most of the articles in the early issues of HARDGAINER , I’ll be writing the
early installments in this new series. But later on, other authors will be involved.
– Stuart McRobert

Training On The Right Lines

By Stuart McRobert, from HARDGAINER issue #1, July-August 1989

Excerpts from issue #1 To start off this routine, take ten days of
This routine is a great start to a long and complete rest from the gym. Rest, relax and
sustained period of appropriate and effective get fully recovered from all signs of
training. A simple but sound initiation (or overtraining. Return to the gym no more
return, as the case may be) to rational often than twice a week. Assuming that you
training methods for you. This routine itself don’t have access to quality sophisticated
will give you twelve weeks or more of machines, use the following routine of free-
progressive training. If correctly carried out, weights exercises. Only modify or change
it will give your strength and muscular size a an exercise if you have a sound reason to.
very satisfying increase. Twelve weeks
aren’t enough to transform your body, but it’s 1. Crunch style situp
enough time to make obvious physical 2. Squat
improvement; and to establish some of the 3. Heel raise
changes in training methods that are required 4. Deadlift (once a week only)
to bring about a long-term metamorphosis. 5. Bench press
This routine is simple and basic for one 6. Pulldown to the chest, or barbell row with
reason only—this is the only sort of approach head braced [see revised views]
that offers the chance for a hard gainer to get 7. Press behind neck [see revised views]
impressive. Let’s not have legions more of 8. Barbell curl
hard gainers trying to prove to the contrary! 9. Nothing else, absolutely nothing!
We must rid ourselves of the mentality that
lots of exercises and very frequent workouts Rep targets are 20 for calves, 10 for
are the way to progress. The more work that’s crunches and squats, 8 for everything else.
done, the more that the effort put in is diluted. If you’re new to training, we advise you to
The routine isn’t just the given number get [the assistance of] an experienced
of exercises. It’s the unified whole of the instructor or friend.
choice of exercises, manner of exercise We’ll start out training very comfortably.
performance, rest, cycling of intensity, For the first workout, following a warmup
frequency of workouts, nutrition, keeping of set or two for each exercise, select a
records, planning, progressive poundages, poundage that you could comfortably use for
will, effort and persistence. A large 5 more reps than the target number, but only
combination of important factors. do the target number, 2 sets per exercise.

ISSUE #61: JULY-AUGUST 1999 13

 Please avoid training hard for the first part of people even have difficulty recovering
the program. We need to get a gaining properly from workouts done more
momentum going—perpetual progression. frequently than once every six days. This
Now comes the intensifying factor— may particularly apply to you if you do a lot
every workout, add 5 pounds to exercises 2, of manual labor. If you do work that’s
3 (if using a machine) and 5; 10 pounds to physically very demanding, take extra rest
once-a-week deadlifts, and 2.5 pounds to all between workouts, while simultaneously
the other exercises. In practice, this roughly doing [fewer] sets when in the gym.
means that the first two weeks are very easy, On the other hand, if you truly feel fully
the third needs a bit of effort, the fourth and rested after only three days between
beyond are quite hard through to super hard. workouts, then train again. Just be
Only do the target reps, remember. absolutely honest with yourself—take the
As the weeks accumulate, it’ll become extra rest if in doubt. You’re the judge.
impossible to maintain the target reps for Keep a written record of each workout.
both top sets of each exercise. When this Know exactly what you did at your previous
happens, either drop the second set, or, if workout. Write down exactly what needs to
you have the energy, do the second set with be done at the next session.
a 10% poundage reduction. Aim to do this program for a minimum
As the poundages build up it will of twelve weeks, with every week being
become impossible to maintain the target progressive. When you’re absolutely at your
reps for even the first top set. When this maximum, for the minimum target reps, you
happens, let the target reps drop, as slowly should have well exceeded your previous
as possible, to a minimum of 15 for the 6/15 rep bests in these exercises. Not only
calves and 6 for everything else. Take a will you be stronger but you will be many
pause for a few seconds between the final pounds heavier in muscle.
reps of sets. Use this modified rest pause All this will work if, and it’s a big if, you
technique to enable you to keep getting the truly push yourself when the workouts
reps out. Keep exercise form good. A bit of become tough, holding absolutely nothing
relaxation of form on the final rep or two of back! Maximum fighting to resist dropping
a set is all right, but nothing more. [This is the reps. Adding the required poundage
not all right! See my revised views.] while not cheating and just heaving the
When at the minimum target reps, weights up; keep things strict. Resist the urge
reduce the poundage increments to once to add more exercises, sets, reps or workouts.
every other workout. Keep this going for Many people think they are training hard
another few weeks. When the workouts when in fact they are ending every set a
become brutally hard, you’re recommended couple or more reps before the true end of the
to reduce training frequency to no more than set. Beyond the early easy workouts (and
three times every two weeks. Deadlifts warmup sets aside), you must give your
should still be done at alternate workouts— absolute all to do every possible rep!
only once every nine or ten days now. At this If you’re thin, be sure you eat enough,
stage, add one or two forced reps once a especially when the training gets tough. For
week for each exercise. Get a training the hard gainer it’ll likely be a waste of time
partner or spotter to give just enough help to trying this routine if you don’t intend
make the rep happen. Push hard! combining it with some substantial eating of
Concerning training frequency, avoid quality food and substantial drinking of
being locked into a fixed pattern. Take an milk. When training heavily, at least for the
extra day or two between workouts extreme hard gainer, you must eat heavily.
whenever you feel the need for it. Some rare Prudent and thoughtful use of quality food

14 HARDGAINER
supplements is recommended if you can recommend the T-bar row, any sort of squat
afford it. If you find gains extremely hard, with heels elevated, or any explosive
then keep all non-bodybuilding athletic movement, unlike ten years ago.)
activities to a minimum, or, better still,
temporarily eliminate them. We need our 2. I’m far more insistent on the use of good
recovery capacities to concentrate fully on form. (I cringed at the sentence I wrote ten
restoration from our gym activities. years ago: “A bit of relaxation of form on
Let’s take the squat as an example, the final rep or two of a set it all right...” No
Suppose that before reading HARDGAINER you it’s not all right!) Impeccable exercise form
could just manage to squat 250 for 6 reps. To is the bedrock of bodybuilding, or any type
start this program, select 200 [80%] and do 2 of resistance training. Without good form,
sets of 10 reps (2 x 10) even though you could injury is inevitable—and sooner rather than
do 15 without much struggle. later. I suffered serious injuries since
writing the 1989 article, and I’ve learned
Week 1: Mon 200 2x10 Fri 205 2x10 the hard way of the paramount need to train
Week 2: Mon 210 2x10 Fri 215 2x10 with perfect form, and to take no liberties
Week 3: Mon 220 2x10 Fri 225 2x10 whatsoever. Back in 1989 I used to give
Week 4: Mon 230 2x10 Fri 235 1x10, 1x8 intensity more importance than form. This
Week 5: Mon 240 1x10 Fri 245 1x10 explained why Iused to hurt myself so
Have dropped the second top set. often—I’d compromise a tad on my form,
Week 6: Mon 250 1x10 Fri 255 1x10 in order to get out an extra rep or two, just
Week 7: Mon 260 1x9 Fri 265 1x9 like many others do. Now, Ihave no time
Week 8: Mon 270 1x8 Fri 275 1x8 for this sort of undisciplined training, and
Week 9: Mon 280 1x7 Fri 285 1x6 neither should you.
Now training three times every two weeks.
Week 10: Wed 290 1x6 3. Though the 1989 article doesn’t mention
Week 11: Mon 290 1x7 Fri 295 1x6 rep speed, I didn’t object to explosive form
Week 12: Wed 295 1x6 in those days. I’m cringing again! Safe
Week 13: Mon 300 1x5 exercise form is not just about the pathway
End of cycle, terrific progress! a bar takes during a given exercise, as
critical as that is. It’s also about speed of
While doing this routine, perform some movement. Explosive movements greatly
progressive warmup work prior to the top increase the risk of injury. Inow urge a
sets. Do 2 or 3 warmup sets for the truly controlled rep cadence—about 3
powerlifts, and 1 or 2 for the other exercises. seconds for the ascent, and another 3
seconds or so for the descent. “Long
Now ten years wiser stroke” exercises take longer than “short
Here are five major areas in which I’ve stroke” exercises. Idon’t, however, urge
modified my views relative to when Iwrote the counting of seconds. The focus needs to
the 1989 article. These changes evolved as a be on effort and poundage progression
result of additional personal experience, and while maintaining perfect form. Just keep
from studying the experiences of others. the bar moving in a controlled manner—no
explosive movements. The key word is
1. I’m more conservative with exercise selection. “smooth.” Keep every rep smooth—no
For example, I no longer recommend the jerky or sudden movements.
press behind neck, or barbell row. In fact, I
now discourage those exercises. (Though not 4. As abbreviated and infrequent as the training
relevant to this routine, neither do I routine in issue #1 is relative to conventional

ISSUE #61: JULY-AUGUST 1999 15

 training, I now recommend even more I’ve substituted the stiff-legged deadlift
recovery time, and in some cases even a for the deadlift, and put it in the same routine
reduced volume of training per workout too. as the squat. Some may prefer the deadlift,
or the partial deadlift. And some may prefer
5. Training cycles don’t have to be to put their choice in the non-squat routine.
structured quite as rigidly as described in But others may not respond well to that
this 1989 article. Even better results can arrangement—see my Editorial in this issue.
be had from using cycles with no I’d written, “If you’re new to training, we
predetermined end dates—ones lasting advise you to get [the assistance of] an
even over a year at a time. Consistent experienced instructor or friend.” The last ten
gains are the greatest motivating factor. years have taught me that experience is no
Properly designed and personalized guarantee of expertise, and finding truly
programs can produce poundage gain on competent instruction on form is nigh on
each major exercise every week or two for impossible to find in most gyms. This is one
very long periods. of the major reasons why Iwrote a book on
exercise technique—to provide a reference to
In most cases Iwould no longer urge a help people become their own form experts.
reduction of 20% of weights to start a new In the 1989 article I recommended the
training program. A 10–15% reduction pulldown, or the bent-over row while keeping
would be adequate. the head braced. Today, I rate the chin/pullup
I also wouldn’t urge twice a week as a superior exercise to the pulldown (so long
training of all exercises (aside from the as there’s sufficient strength to perform chins
once-a-week deadlifting). I’d generally correctly). And today I’d never recommend
recommend training each exercise just once the barbell bent-over row. The one-arm
a week. So, the listed eight exercises dumbbell row is a much safer exercise.
(substituting the front press or dumbbell With training frequency for each
press for the press behind neck), would be exercise reduced, there would be fewer
divided into two even groups, one group occasions over the twelve weeks for
trained on day one, and the other on day two. poundage increments. Though the weights
I’d also add two exercises—the side wouldn’t be cut back so much, the cycle
bend (so long as there are no back problems would need to be extended in order to match
that preclude this exercise) and the L-fly, the sort of gains given in the illustration in
one at each workout. Here’s the revised the 1989 article. But this would tie in with
program of ten exercises: my preference today to have longer cycles,
using smaller poundage increments once
Monday you’re in new poundage territory.
1. Squat This slower and extended progression
2. Stiff-legged deadlift schedule would help to minimize if not
3. Press (barbell or dumbbells) eliminate perceived increase in intensity
4. L-fly from week to week, once you’re back at
5. Crunch style situp your best working weights. This is vital for
producing long-term consistent gains
Friday because it means you can keep adding a tad
1. Bench press of iron every week without having to work
2. Pulldown or, preferably, the pullup/chin harder to get your rep targets. This is The
3. Curl (barbell or dumbbells) Golden Fleece of training—increasing load
4. Heel raise on the bar but without any perceived
5. Side bend increase in training intensity. HH

16 HARDGAINER
THE BOTTOM LINE
By Daryl Wilkinson intensity as the amount of effort
required to perform the task at hand, in

F
or quite some time now I’ve this case, getting all my sets and reps.
found I make better progress I’ve experimented in the past with
(progress being defined training to failure on most of my
as consistently adding weight to the exercises, usually in the hope that it
bar), by terminating a set 1 or 2 reps will further my progress. I found it did
short of failure. not. At the time I believed I was
A typical routine for me consists of gaining benefit from training to
the squat, bench press, shoulder press, failure, but looking back with wiser
chin or pulldown, rear shrug and some eyes I can see that was not the case.
ab, calf, grip and neck work. I spread To-failure training did not deliver the
this out over two workouts. I also poundage gains for me, which is the
perform some “insurance exercises” priority, in my opinion.
such as back extensions and the L-fly, I would like to point out for those
to help prevent injuries. For the first 8 people who may think I’m loafing in
weeks of a cycle I build back to my the gym, that training 1 to 2 reps short
best one-set max poundage, so the of true failure, is still hard training and
weights don’t start to feel challenging certainly harder than what’s done by
until I’m into week 6 or 7. At this point most gym members. However, I do feel
I risk overtraining, or more we should not get hung up on how hard
specifically, killing the progression we’re training, but rather, we should be
and gaining momentum I’ve built up focusing on how productive it is.
over previous weeks, so I increase rest The famous saying “work smarter
days between workouts and switch not harder” can be applied here. If
from twice-weekly training, to 3 times training to the point of momentary
every 2 weeks (Monday, Friday, muscular failure does deliver the
Wednesday, Monday). poundage gains faster for you, then
By the time week 8 rolls around I’m stick with it, as that’s obviously the
still performing 2 sets, I’m still smarter approach for you. Think about
training a couple of reps short of what you’re doing, and ask yourself
failure and I’m still able to add weight why you’re doing it. Don’t think that
to the bar each workout. This is my more is necessarily better, be that
first sign of real progress—I’m volume or intensity. HH
performing 2 sets of an exercise, using
a poundage that I previously only
managed to use for 1 set and, more BACK ISSUES
encouraging for me, it feels easier! I All back issues of HARDGAINER are
know that if my weekly increments available, but the first 26 are in
were too high, or if my build up was photocopy format only. The back
too short, because at this point the reps issues represent a treasury of
would be difficult to attain. I believe experience and advice.
this is a matter of intensity and I define
ISSUE #61: JULY-AUGUST 1999 17
 I
n this issue there are two injury-related articles—one from Dr. Gregory Steiner,
a chiropractor and professional injury specialist, and the following “grassroots”
one from a reader. When I was in my youth I had no time for injury-prevention or
injury-awareness type articles. I only wanted articles on training, or inspirational type
pieces that would help crank me up for my next bout with the weights. It was,
however, my neglect of injury prevention, my taking of liberties with exercise form, and
use of high-risk exercises, that, eventually, was my downfall. There was nothing unusual
about my attitude. It was the typical macho “it won’t happen to me” type outlook, and
the “no pain, no gain” madness that have been the undoing of millions of trainees over
the years. I’m training injury-free today, but I’m unable to safely perform some of the
most productive exercises—most notably, I can’t barbell squat, or do any type of bent-
legged deadlifting—which is a major loss.
Part of the training strategy needed to minimize the chance of injury, is
avoiding high-risk exercises. While a few people like to boast of their heroics with
handling heavy awkwardly-shaped objects, for example, for each reported success
there are many people who got hurt trying to do something similar, and rue the
day they got caught up in such high-risk lifting. Play safe, be sensible, and don’t
take unnecessary risks.
A body free of limitations that you can push hard for the rest of your life is a lot
more satisfying than a body limited by injuries but accompanied by a few anecdotes of
what you used to be able to do in former “it won’t happen to me” days.
– Stuart McRobert

INJURY RECOVERY
By Brian Minogue rarely as simple as just bed rest. The
damage which our muscles, bones and

T
he reality of physical injury is connective tissues can incur while
omnipresent to all human beings. exercising can be drastic, and often
Whether it comes in the form of difficult to discern from the naked eye.
broken bones, muscle tears, strains or To promote full recovery from an injury,
sprains of connective tissue, damage to the sufferer must ensure proper steps are
our all-too-fragile form is a cost of doing taken. Put generally, these are: (1)
business on earth. While a proper strength diagnosis, (2) rehabilitation and (3)
training program can do much to decrease recovery. Each of these steps needs to be
our risk of injury from outside forces, it explored in the event of an injury, so that
can’t make our bodies impervious. Not future damage to the same areas can be
only that, but improper exercise can do avoided, and long-term pain and loss of
much to inflict the injuries that we try to mobility do not result.
avoid. But even with the safest training
practitioners and environments, Diagnosis
sometimes people still get hurt. The first step to be taken whenever an
Once an injury occurs, the body must individual suffers a training-related
be allowed to heal. But the process is injury, is proper diagnosis. It’s

18 HARDGAINER
imperative that we, as exercise of the shoulder joint. Only with the
enthusiasts, don’t attempt self medical expertise of a professional
diagnosis. Unfortunately, this is one of could such a determination be made.
the steps in injury recovery which is If an injury is harsh enough to cause
most often forgotten. Strength trainees you to stop training, either by sharp pain
can often become a hodge podge of or prolonged discomfort, it’s severe
varied anatomical, kineseological and enough to seek proper diagnosis. You’ve
biological information. This lay nothing to lose by seeking a medical
person’s level of knowledge can’t opinion. If the injury proves to be a
replace the expertise of a medical minor strain, then a few days of rest will
professional. Don’t self diagnose. be all that’s necessary to return to your
As an example, allow me to relate previous best. But if you’ve caused
the recovery process of one of my excessive damage to your body, you will
training partners. This individual need to know that. Any attempt to
suffered numerous shoulder ignore or “work through” physical harm
dislocations, following the initial will only cause greater pain and injury.
injury that resulted from a nasty fall. In As a trainee seeking a medical
response he and I, with only a limited opinion, you must attempt to find a
understanding of the function and professional with some level of training
anatomy of the rotator cuff, decided experience or understanding. Obviously,
that the injury was the result of an in cases of an injury causing great pain,
excessive mobility in the shoulder emergency medical assistance is
joint, which had been caused by required, and the need for a training-
overstretching of the rotator cuff knowledgeable provider will have to
muscles in the initial fall. wait for follow-up care. But, in any case,
To a degree, our attempt at self to provide you with a full understanding
diagnosis was correct. The rotator cuff of your injury and its repercussions, the
muscles had been stretched. To correct medical professional must possess a
this problem, my training partner began moderate appreciation of strength-
using an array of dumbbell rotation training practices and methods. If
movements to strengthen, and thereby you’re in any doubt as to the ability of
stabilize his rotator cuff. Once he had your care provider to understand your
strengthened the area considerably, he needs as a training practitioner, don’t be
returned to a normal strength training afraid to voice these concerns, or seek
program. After a month or so, his further medical advice.
shoulder dislocated once again, while It’s vital that you, as a patient, be an
performing a overhead press, causing active participant in your diagnosis and
even greater damage. injury recovery. This requires what I
What our diagnosis could not refer to as “full disclosure” with your
determine was that, along with the doctor or rehabilitation specialist. You
overstretching of the rotator cuff must do your utmost to explain to him
muscles, my training partner had or her the level of activity you
suffered damage to the bony participate in, what movement you
prominences on the head of the were performing when the injury
humerus. These raised points had been occurred, its relative difficulty for you,
considerably reduced in size, and could etc. If you were using poor form,
no longer function to prevent the cheating a dangerous rep, then your
humeral head from moving too far out doctor needs to know. If, on the other

ISSUE #61: JULY-AUGUST 1999 19

 hand, you were using strict form, using Not all medical care providers are
a weight that was fully under your created equal. Unfortunately, the
control, and something totally realities of insurance programs often
unexpected happened, this also has a demand that we as patients take what
direct bearing on a full diagnosis. we can get, regardless of the quality of
Anything that you hold back, or fail the care provided. Do the best you can
to explain fully, can affect the quality of with the care you can afford. Hopefully,
your diagnosis. Remember, most people if you’re dealing with a caring medical
don’t participate in serious strength recovery facility, and broach your
training; so express your previous concerns in a considerate manner,
training experience to assist your care together you can find an acceptable
provider in determining if any long- path to recovery.
term injury abuse has occurred. Once again, full disclosure is very
important at this stage. What a typical
Rehabilitation person considers full recovery may vary
Following a full diagnosis of your considerably from what you consider it
injury, the second step is rehabilitation. to be. Remember, the average person
This is the healing step on your road has no interest in pressing several
back to strength training. Dependent on hundred pounds overhead in a few
the severity of your injury, this process months. Your desire to get back to a
can be extensive or a minor concern. 400-pound squat may be beyond the
Whatever the result, you need to goals of your rehab specialist. Explain
exercise patience more now than ever. your long-term desires for your
As a strength trainee, it’s very probable recovery. What do you want out of your
that you have an almost addictive need body in the future? How possible are
or desire to train. You must curtail your your goals given your injury? These are
internal drive to rush back to peak questions you need to work with your
training, as such an action would only care provider to address.
cause more damage. Whatever restrictions are placed on
Your doctor and/or recovery you during the rehab stage, if they are
specialist will provide you with a explained in a reasonable fashion to you,
program and time line to follow. You stick to them. If you allow your passion
need to be an informed consumer of the for strength training to get ahead of your
care being provided to you. Be equally rational mind, you may quickly return to
concerned with how you perform your the pain and suffering you experienced
rehabilitation program properly, and not long ago. As frustrating as it is to
why this program is formatted as it is. If watch hard earned strength and muscle
you’re not satisfied with the atrophy, you must be patient.
information provided, be more In the meantime, apply the same zeal
persistent. If the practices of your and perfectionism which you give to
diagnosis and/or rehabilitation seem your normal training, to your rehab. If
counter to what you know of safe and you rest assiduously for your squat, do
proper training, or your symptoms, ask so for the strain in your lumbar. If you
questions. While it’s very dangerous for never miss a scheduled workout, don’t
a non-trained person to attempt self ever miss a rehab session. In the
treatment, it’s equally dangerous for an meantime, you should discuss your
injured person to be treated by a poorly long-term training realities with your
trained professional. medical professional. What can you do

20 HARDGAINER
now? Which movements are out on a tightened and altered, for example, is not
temporary basis? What movements are the same one it was before. Bone and
out for good? muscle structures have changed. Treat
these new joints as training neophytes,
Recovery by working back slowly.
Following a full rehabilitation, the third Now that you’ve returned to your
step in injury recovery is recovery training, take the time to consider the
itself. This is the point at which you practices which may have led up to your
return to the gym, ready to reapply injury previously. If you used shoddy
yourself to your passion for muscle and form in the past, or accelerated through
strength. Now you will have to come to your reps, take a different tact now. Take
grips with the long-term training the time to reconsider your training
restrictions which your injury may methods so as to do your best to injury-
place on you. You may need to find proof your routine and body. Slow down
suitable exercise replacements, which the reps, use strict form on sound
address the same muscle areas, but movements, move through the range of
which don’t re-injure you. motion which is appropriate for you.
Returning to the example of my Remember, training is intended to be a
training partner, his rehab specialist told life-time activity. What you do with
him that the overhead press was out, for your “trick” elbow now may cause
good. As good a movement as the twenty to thirty years of pain and
overhead press is, for him it was an suffering down the road.
unacceptable risk. Instead, he performed Don’t be afraid to use your
a high-incline bench press. His pushing rehabilitation specialist as a resource
musculature was being worked without in redesigning your training regimen.
risking re-injury. You may not completely see eye to
In the recovery phase, you must still eye regarding proper training, but an
temper your training passion, at least educated opinion can only benefit
temporarily. Returning to previous you. Considering the value of an
weights too soon is not good for your outside opinion, even if you choose
training future. Start slowly, and with not to take the advice, will expand
lighter weights. It will be hard to reduce your training knowledge.
the poundages and gradually work back, Whatever your history of injury,
but you will work back without re- don’t forget, human bodies can live
injuring yourself. healthy, pain-free lives for many
Any new movements which you’ve years, or they can suffer with aches
added in place of unacceptable and limitations for the same period of
exercises will need to be mastered for time. If you suffer pain, it’s a signal
form and speed. And old lifts will also that some kind of damage has
have to be re-learned in some cases. A occurred. This, by definition, is an
deadlift before major back surgery may injury. Taking the proper action
not feel the same as after. You may find now—by way of (1) diagnosis, (2)
new limitations in your pre-injury rehabilitation and (3) recovery—can,
range of motion. Adapt. in most cases, make great strides in
Don’t force your body to act as it did reducing or completely removing the
prior to your injury. In many ways, your pain. Such action is definitely to your
body may no longer be the same. A benefit. Remember it’s your body to
shoulder which has been surgically save or destroy. HH

ISSUE #61: JULY-AUGUST 1999 21

 ‘’COMMON SENSE’’ PERIODIZATION
By Bob Whelan factor.” This factor should be strongly
considered when you choose a training

P
eriodization means “to divide mode or method. You should enjoy
into periods,” when defined by training. You will not stick with
most dictionaries. That’s also something, or do well at it, if you
the way that I view this term as it dislike it. Find a method that you like.
applies to strength training. I’m a big There are many schools of thought in
believer that some form of change in a this field, and several of them are good.
routine every three or four months or so The problem is that many people,
is as good mentally as it is physically. In especially beginners, get confused and
addition to this, as noted in some need to label the type of training they
previous articles, I like to have a day or do. Forget the labels. There are also
two each month when I mix things up a many dogmatic writers and
little bit. The change keeps enthusiasm organizations who think you’re scum
high, helps you through sticking points, unless you train exactly like they do.
bolsters your motivation, and re- Ignore these people.
energizes your training. Many people label me as a “high-
I want to be very clear on one thing. intensity training” (HIT) advocate; in
When I use the word “periodization”—I fact, I’ve even used this description of
actually call it “common sense myself, so I don’t mind the label. But I
periodization”—I’m not advocating the also do many things that are not
orthodox definition used by the NSCA standard “party line” HIT. I spend a
and some other organizations. I find that good part of the year doing lower reps.
definition illogical. I don’t believe in a In some articles I’ve even coined my
“hypertrophy phase” as being separate training as “lower-rep HIT.” But this is
from a “strength-building” phase. There just for part of the year. With my clients
are also other aspects of the orthodox we still do the higher reps too, such as
definition that I don’t agree with, but 20- and even 30-rep squats, fifties days,
rather than get into all of that I’d rather etc. I occasionally do singles (myself),
just focus on my definition. but rarely with clients. The best way to
If you love strength training, as I do, describe my type of training is “natural,
then “common sense” periodization is hard and progressive.”
great. You can try many training
methods and find what works best for An illustration
you, or just what you enjoy best. You I sometimes do multiple work sets, but
may find that several methods work never more than 3. In fact, I’ve spent
well for you, as I have. Personally, I most of my training life doing 3 work
look forward to the change after about sets per exercise, but my friendship
every four months. Even though many with Drew Israel influenced me to try
strength-training methods absolutely do one-set-to-failure (for work sets). For
work, at least for some people, what the last few years I’ve used the one-set-
determines what works for you is often to-failure approach a lot, and
in your head—it’s the “enjoyment experienced great results.

22 HARDGAINER
 I’ll be 45 this summer, and I’m at all- Machines or free weights?
time personal best strength levels in I don’t consider machines to be superior
most exercises. I recently got 360 for 9, to free weights. I spent most of my
followed by 390 for 5 and 410 for 3 on training life using free weights almost
the Hammer Incline Press. (I usually do exclusively, but now it’s the opposite. I
just one work set, but felt so strong that mainly use the fine machines from
workout that I wanted to test myself.) Hammer Strength and the “Tru-Line”
About three years ago when I visited from Southern Xercise, as do my clients.
Drew in New York (“Training and (There are, however, many poor and
Eating in The Big Apple,” in issue #45), even dangerous machines on the
I barely got a single rep with 400 market.) But with any piece of
pounds, and that was a PR at the time. equipment, it’s how you use the device
Additionally, I recently got 255 for 10 on that counts. My heavy use of machines
the Nautilus Power Plus Military Press, now is mainly a business decision. It
300 for 9 on the Hammer Iso Row and makes my job a lot easier because I
555 for 12 on the Hammer Iso Leg Press. change plates and spot people all day.
All PR’s. I’m a lot stronger than I was a Machines also reduce my liability and
few years ago, and probably ever. Isn’t the chance of injury for my clients,
this stuff great? In fact, one-set-to-failure some of whom have little experience
is so great, it can make you feel almost when they start.
guilty because it takes so little time. I’m If you’ve access to both the good
convinced that the one-set-to-failure machines and free weights, common
training has helped me a lot. sense periodization is a way to enable
If you use one-set-to-failure you to use both. For example, do the
training you will burn fewer calories Hammer Incline Press for four months
than you would with multiple-set then do free-weights incline presses
work, so you must either make up for for four months.
this by consuming fewer calories, or Free weights are not “more manly,”
by doing more cardiovascular exercise. and neither are machines “for wimps,” as
Keep this in mind if you notice your some people have written. Anyone who
bodyfat creeping up when you switch has used the Tru-Squat can attest to that.
to one-set training. Machines and free weights are both
I still use 2 or 3 work sets for most good. Dr. Ken, Drew Israel, Dan Riley,
of my clients on most exercises. One-set- Ken Mannie and others are huge
to-failure works better for experienced machine advocates. Use what you like,
trainees with a solid training foundation, and ignore the critics.
who truly understand what it means to
go to failure. Many newcomers Odd-object lifting
don’t understand this, have no training Odd objects are also something to
base, and end their sets 1 or 2 consider using to add variety. I don’t do
reps prematurely. this type of training on a regular basis
You can experiment with your (at every training session) but as a
number of sets in the common sense change of pace every few weeks. My
periodization format. Do 2 or 3 work sets clients are usually hammered after the
per exercise for four months, and then (regular equipment) workout, so the
try just a single work set to failure per finishers would be like swatting a fly
exercise for four months. Take good with a sledgehammer, and lead to
notes and trust your own instincts. overtraining if done on a regular basis.

ISSUE #61: JULY-AUGUST 1999 23

 We will, for example, do the sandbag rep speed workout once in a while as a
carry or farmer’s walk as a “finisher” change of pace, and it’s brutal. Dick
after all the barbell and machine work is Conner does the same thing at The Pit.
done, but not to replace any of it. Dick notes, and I agree, “Slow training is
I’m not an advocate of training definitely not for wimps. Anyone who
exclusively with odd objects (to replace says it is, has never tried it as I use it.”
machines or barbells) for an entire The problem I have with slow
periodization cycle, or even for just one training is not the actual training, but
entire workout. Everything old is not the dogmatic individuals who
always good or better. A sandbag curl is represent this philosophy. Many in
not nearly as good as a barbell curl. You this camp also put no emphasis on
can’t hold onto a sandbag well, and even progression, and are virtually nothing
though it may toughen your hands, it will but glorified “toners.” Slow training
not work your biceps as well because can be a great change of pace and even
you can’t hold onto enough weight. a permanent way to train if you like, as
Don’t make the mistake of sacrificing long as you make progression a top
major muscle groups in the name of priority, as Drew Israel does.
“grip work.” It’s usually better to do the
grip work separately. Summary
There are many modern devices that Don’t get caught up in the trends or the
are a definite improvement over what philosophical catfights. Many methods
they had 50 or 60 years ago. Do you work. Life is too short, so enjoy your
think that John Grimek would have done training and experiment (sensibly, of
free-style leg presses with weights course). Consider changing your rep
balancing on his shoes, like in the old ranges, exercises and various modes
Mark Berry poster, if he could have used and methods every four months or so,
a Hammer Leg Press instead? C’mon while sticking to the basic core
now! John wasn’t a fool. HARDGAINER-type philosophy. The only
Though odd object may be trendy in definition or label you need is “natural,
very limited circles, odd objects are hard and progressive.” HH
inferior to a barbell or Hammer
Strength/Southern Xercise type “Maximum” Bob Whelan runs Whelan
machines for use on an ongoing basis Strength Training in Washington, DC.
where progression is monitored.
Additionally, if you’re only training
yourself, that’s one thing, but when The methods promoted in
you’re responsible for the well-being of HARDGAINER will pack on muscle and
others—who are entrusting you with strength for all who conscientiously
their bodies—you must use a safer mode and diligently put them into practice.
than anvils and barrels, etc. The sandbag But the practical application demands
carry or farmer’s walk, however, as a great resolve, dedication, effort and
finisher for the young or well persistence. We provide the training
conditioned trainee (or athlete) is a fine advice you need, but only you alone
addition to a workout. can provide the resolve, dedication,
effort and persistence.
Rep speed Rise to the challenge, and then you’ll
Even speed of motion can be reap the wonderful rewards!
experimented with. We use an 8-second

24 HARDGAINER
INFORMATION OVERLOAD!
By Bill Piche sissy squats as a common denominator.
What you will find as a common

Y
ou must go slow. You must go fast. denominator is using the big compound
Supplements are good. Supplements exercises that involve a lot of muscle in
are bad. Do 20-rep squats; no, do one movement. Deadlifts, presses, bench
heavy singles. You must bulk. You must presses, and yes, the O-lifts involve a great
keep your bodyfat as low as possible. Cycle deal of muscle. How about squats? The
your training. Split your training into choir sings in unison with this exercise.
phases. Time your sets with a stopwatch. It’s a great one.
What program are you using: Heavy Duty,
Hardgainer, SuperSlow™, Periodization...? Hard training!
Talk about information overload! It’s a To progress, you should go to the gym and
wonder most new trainees don’t just grab a not break a sweat. Don’t push
beer, a bag of chips, and become a couch yourself…ever. How many groups do you
potato watching TV! hear singing this tune? Everyone, and I
What’s a trainee to do? Maybe there’s mean everyone, seems to understand that
more in common among the various groups to get bigger and stronger you must put in
touting different lifting methods than most some hard training. The differences lie in
people realize? How about looking at the the details of what constitutes “hard
common denominators that exist in the training.” However, the bottom line is that
groups, rather than argue over differences? hard training is necessary to force the body
These common denominators would be part to change and adapt by getting bigger and
of the foundation of common sense. In this stronger. Yet another common
article, we’ll find some of the commonalties denominator is found.
among the various groups and programs.
Technique
Add the iron! You must use good technique. Most will
I don’t think I’ve read any of the advocates agree that even if you’re lifting a rock,
of various training programs state: “Keep barbell, or using a machine, proper
the weight the same at all times—adding technique needs to be used. A breakdown
weight to the bar isn’t important.” To get in technique is one of the major
stronger, and bigger, you must add iron to contributors to injury regardless of the rep
the bar! It’s called progression. It doesn’t speed, rep range or lift performed. Many
matter if you do singles, 20’s, SuperSlow, a coaches and trainers don’t emphasize it
pseudo-scientific plasmatic cycle, or enough in my opinion, but they certainly
measure the time under load. If you aren’t don’t advocate out-of-control technique.
adding iron consistently over a significant
period of time, don’t expect much. This is a Overtraining
common denominator. One of the most ridiculous statements I’ve
ever read was in an article by a pro
The big movements bodybuilder, or should I say ghostwriter,
I don’t think you’ll find exercises like who stated, “There’s no such thing as
triceps kickbacks, concentration curls and overtraining, only undereating.” A common

ISSUE #61: JULY-AUGUST 1999 25

 denominator among all the groups is that Sleep
“overtraining” does in fact exist. What leads Everyone agrees that sleep is an important
to overtraining is often argued in terms of ingredient to build strength and muscle. You
volume and frequency, not whether it exists. won’t find anyone arguing that sleep doesn’t
matter in the muscle growth equation. Yet
Lifting belts another common denominator: you must get
I believe the majority agrees that a lifting enough quality sleep.
belt isn’t necessary in the quest to become
bigger and stronger. Some lifters would Avoid injury
rather die first than give up their belt. Some There’s certainly no group that advocates
powerlifters state that a belt makes it “safer” getting injured! I’m sure avoiding injury is
to lift. In my opinion, this is hardly the case. a common denominator. Yet, I’m sometimes
If you watch an Olympic-lifting puzzled why injury prevention isn’t given as
competition, you’ll rarely find the lifters much attention as it deserves in articles and
wearing any belt at all. A lifting belt really books. Maybe some coaches and trainers
isn’t needed to become bigger and stronger. are afraid their “methods” will be
One more tick mark under the category of questioned? Maybe their egos are too big to
common ground. admit they made a mistake? I don’t know.
But, I’m certain they advocate injury
Nutrition avoidance. I do know that if you get injured,
Eat like a bird! Chips and soda to feed the you can be sure that the person at fault can
body! Candy, cookies, and creme puffs are be found in your closest mirror.
the ticket to building muscle. Nobody
advocates such nonsense. The common The final word
opinion is that good food is needed to There certainly can be information
build muscle. You must provide the fuel. overload when it comes to training. Too
The arguments are about quantities, types, many trainees get caught up in the intricate
and percentages. Another one in the details and lose sight of the basics. There
common ground category; you must are basic common denominators shared by
provide the fuel in the form of good food all the different “methods,” “programs”
to build muscle and might. and “groups.” These are essentially the
basic elements for becoming bigger and
Supplements stronger. To summarize:
How many groups do you see arguing
over what’s the best supplement? Can you 1. You must strive to continually add iron
picture Fred Hahn and Dave Maurice to the bar, and do it consistently.
battling over what creatine to use? Not 2. Use the big movements that involve a lot
likely! Could this be one of the common of muscle, e.g., squats, deadlifts, presses.
denominators? The common denominator 3. Train hard!
is you don’t need supplements. They 4. Use excellent technique, whether you’re
aren’t necessary, period. So, who are the using a barbell, rock or machine.
people touting supplements and training 5. Avoid overtraining.
information? They sell the supplements! 6. You don’t need a lifting belt.
And, often the “training articles” in their 7. You must fuel your body with enough
magazines are nothing but supplement ads good food to grow bigger and stronger.
in disguise. Definitely, these articles are 8. Supplements aren’t needed.
only good for floor protection when 9. Get plenty of sleep.
training a puppy. 10. Avoid injury. HH

26 HARDGAINER
FINDING YOUR OPTIMAL PROGRAM
By Ari Finander but I hate having to find polite ways to
extricate myself from training conversations

M
any people, even after years of in the gym before I lose the warmth in my
training, are still searching for the muscles and joints and have to warm up all
“perfect workout”: one that will over again. On the other hand, my wife can’t
give them the most gains (mass, strength, stand training at home. She’d rather not train
etc.), the fewest injuries, and the best “look” at all or simply go for walks. She absolutely
in the least amount of time. Most successful loves the gym. Not that she really talks to
lifters have learned that the “perfect workout” anyone there. She likes to get in do her work
does not exist. Being successful does not and get out. For her, working out at home is
mean being the biggest or the strongest. It like pulling teeth. We both find excuses to
means getting the most out of lifting in terms miss our workouts if we don’t work out in the
of enjoyment and health benefits. environment we like.
For many reading this, the end result of There will be people out there that tell
your time and effort in the gym matters most, you that you must join a gym or you must
but for others, it’s the journey to that end have a training partner. Both are false. There
result that matters most. Yet another group are very few “musts” when it comes to
will say it’s both the journey and the results. tailoring a workout to your needs. In the end,
Whichever group you belong to, there’s no you can set yourself up with a nice home gym
true “perfect workout.” There’s no optimal that’s safe and every bit as functional and
routine. Your needs change as your body effective as a commercial gym, for the price
changes, and are often different from one year it would cost for a few years gym access.
to the next, or even one season to the next. However, you can always join a gym as well,
My goal in this article is to take you or even alternate depending on how you feel
through general workout design and during a given time in your life.
objectives in order to improve your lifting For beginners it’s probably a good idea to
experience and results. What’s here applies to purchase a short access to a gym and try it
beginning, intermediate and even advanced out. You may even want to do that for more
trainees. I’m hoping that as a result of looking than one facility after each short-term
into the suggestions here that you’ll be able to membership expires. If you enjoy it, by all
enjoy weight training as a life-long healthful means, stick with it! Anything that adds
activity. Below I’ll discuss the main variables enjoyment to lifting is something that will
involved in developing a training routine. help you maintain consistency in your
training over the long haul. However, if you
Where to train? find that you don’t like the gym, or absolutely
One of the first questions when starting out, can’t stand it, then invest in a home gym. If it
or even after many years, is do I sign up or turns out you want to return to the gym later,
renew my gym membership? For me, the you still can, and you can even resell the
answer was no. I prefer to be able to equipment if you wish.
concentrate on my lifting with no lines, no
socialization, and no one getting in my way. Training frequency
I’m an antisocial fellow when I’m into my Your next step will be to determine how to
workout. I’ll answer questions when asked, schedule your workouts. Twice a week is a

ISSUE #61: JULY-AUGUST 1999 27

 good rule of thumb. More than this and end up missing workouts, or worse yet take
you’re pushing it with regards to overtraining an unnecessary “break” from lifting to
the small stabilizer muscles that are involved “reevaluate” your training.
in just about every movement, and which get
an indirect training effect every workout. Program design
You can always cut back to once-a-week The next steps in creating your “perfect”
during periods where your recovery is workout require some experience. If you’re
hampered by life stresses. The real issue is an absolute beginner, it’s vital that you stick
which days to schedule your workouts on. with a certain program for at least a month to
There are two basic schools on scheduling six weeks before you draw any conclusions
workouts: days of the week or intervals. about altering your training. Indeed, refining
Working out on certain days each week is your training is something that’s a life-long
very good in terms of establishing a routine of process—our needs change over time.
training. You know which days you’ll have to The first order of business is deciding
train on, and can make sure to schedule things what exercises to use and how to organize
so that there won’t be conflicts with your them. If you’re just starting out, you’ll need to
training on those days. Also, you can try out different things. There’s no reason why
schedule these training days so that they don’t you can’t make gains to the best of your
conflict with work or school commitments. potential in the trial periods. As with most
The days are set, so there are no surprises, and other things in life, the key is consistency.
few excuses. The main drawback occurs with Trial periods can be as short as two weeks or
recovery. Your body doesn’t know which day as long as a year, and they can be modified as
of the week it is. If you need to take an extra they go along. However, from start to finish
rest day to be fully recovered, it will impact the trial should remain relatively intact. A
on the next break between workouts by good time frame to make some observations
narrowing it. This can sometimes throw the from is about twelve weeks. This number isn’t
whole routine out of sync and cause you to pulled out of thin air, but based on my own
miss workouts, or worse yet cause you to take experience and that of others that I speak with.
an unnecessary “break” from training to In selecting exercises, decide on which
“reevaluate” your training regimen. If this is core movements you will use. Each core
what’s been happening to you, the optimal movement will generally focus on one of
workout for you is not based on fixed-days- three areas: back, legs and hips, and upper-
of-the-week training. body pressing musculature. Core movements
Alternatively, you can have a fixed should hit as many muscles as possible.
recovery interval between workouts—a fixed Think of training your body as a whole, or as
number of days before you complete the next sections of muscles with common functions.
workout. For shift workers, it could even be Don’t get stuck in the rut of trying to pick an
a fixed number of hours (e.g., 72 and 96). If exercise to train every muscle individually. It
you need to take an extra day of rest before simply won’t produce good results, and will
your next workout, it doesn’t mess things up, make your workouts drag on forever with
because you simply revert to the normal countless sets of unproductive isolation-type
interval after that workout and keep moving movements. Compound, multi-joint
along. The drawback with this sort of routine movements should be where you select your
is that it lacks some of the structure of the core movements from. A great place to get
fixed-days-of-the-week type of plan. If you ideas and descriptions of these types of
easily find an excuse for missing a workout, exercises is in THE INSIDER’ S TELL - ALL
or delaying it for days, then this is not the sort HANDBOOK ON WEIGHT- TRAINING TECHNIQUE
of regimen for you. In all likelihood you’ll by Stuart McRobert.

28 HARDGAINER
 Next you must decide how to integrate and bench presses but with more sets of each
these core exercises into a workout schedule. movement, or even just one top set for each.
For instance, if you’ve decided on a twice-a- Any of these methods will work just as
week total-body routine, you’ll want to put well when used with a set interval schedule
each of the core movements into both weekly of training (where there’s a fixed number of
workouts. Most people I’ve had contact with rest days between workouts regardless of the
tend to find this too much stress, either on day of the week). In the end, it’s a good idea
their recovery abilities or their joints. I just to experiment with each of these methods
barely fit into this “too much” category, so for 6–12 weeks. For some, cutting back
I’ve experimented and found a slightly from two total-body workouts per week to
modified solution that works for my joints an upper-body/lower-body split routine will
and also provides variety in the workouts. feel like they’re not training their body hard
I take my three core exercises for the first enough. This is why a twelve-week trial
workout day, and choose another set of core period is needed. By the end of it you’ll be
exercises for the second workout day of the able to see the results (or lack of results)
week. For example, on Saturday I’ll perform after giving the method a fair go. Many
shoulder presses (upper-body pressing), people have been pleasantly surprised by the
pullups (back), and deadlifts (legs and hips) strength and mass increases they’ve
as my core movements, while on Wednesday observed at the end of a trial where they’ve
I’ll perform dumbbell incline presses (upper- cut back on their work, and so decide to stay
body pressing), prone rows (back), and with the different method. Alternatively,
squats (legs and hips). some have found that by going from a split
For many this still proves too much and routine to a twice-weekly total body routine
another modification is required where one has boosted their gains significantly.
trains the total body three times every two It’s important to try different things,
weeks. For example, Monday and Friday of within reason, and for long enough to see
week one followed by Wednesday of week results that can be viewed objectively. (This
two, then repeating from Monday again in is just one of the many reasons why you
the third week. Some find that they are able should keep a training journal.)
to train the same core movements at each of Next, you’ll need to decide on what
these sessions, while others prefer to repetition range you’ll use. This usually
alternate different core movements between requires several trial periods to pin down the
the workouts as in the method described in right numbers. There are several general
the previous paragraph. repetition ranges, with none set in stone. For
There’s yet another popular method of the most part, you have low (4–6 reps),
training, where an individual trains all their medium (6–8 reps), moderate (8–15 reps) and
upper-body movements on one day, then all high (15–20 reps). Finding what works for
their lower-body exercises on the next you is a matter of experimenting with
workout day. This can either spread the three differing ranges. Also, you may find that
core moves out over the two weekly different body areas respond better to
workouts, or place more exercises or sets of different repetition ranges (for example,
each core movement into the chosen split many people find that high reps work best for
days. For example, on Monday one would lower-body work, while the medium range
perform pullups, one-arm dumbbell rows, works best for the upper body).
shoulder presses and bench presses. On After this you’ll need to decide on the
Friday the movements would be squats and number of work sets. In general, between one
deadlifts or stiff-legged deadlifts. Alternately, and three work sets will do the job (one is my
Monday could consist of just one-arm rows personal preference). Work sets are distinct

ISSUE #61: JULY-AUGUST 1999 29

 from warmup sets, which should be you’ll possibly end up with an injury that will
progressively heavier as you go from the first make a difference to your training life (not to
warmup set towards your work set(s). mention costing you even more time).
Finally, you’ll need to decide how to Second, if you start to feel pain during an
perform your work sets. Will you go to exercise, either change to a different
failure at every workout? Will you cycle the movement, or drop it entirely. Third, if you
poundages so that you go to failure only become significantly overtrained—I say
during the final workouts of a twelve-week “significantly” because people will often just
series? Will you continue to increase the feel a bit worn out and want an excuse to
poundages being used for as long as possible switch to a new routine.
and use microloads to stretch a training As long as you stick with an experiment,
period out even further? These are all things be consistent, and progress in the amount of
you’ll need to decide on beforehand. If you weight handled, you’ll make significant gains
start an experiment, then change the even on routines that aren’t the best for you.
variables while in progress, your results are After you’ve finished an experiment and
worthless. If you don’t take an experiment to have evaluated your results, take a week or
its conclusion, you don’t get usable results. two off, and rest. If you’ve been training for
If you alter multiple variables between twelve weeks and not missing workouts, it’s
training experiments, you can’t be certain a good idea to let your body have a bit of
which variable really caused any observed extra rest before beginning another
changes; or, if you observed no changes, did experiment, so that the two don’t conflict.
the two or more variables you changed Let’s be realistic. What I’ve outlined here
cancel each other out? is a good way to evaluate different training
regimens. But how many of us have the
Rational experimentation patience to change one variable at a time for
Before you start a training experiment, you a period of twelve weeks before making any
must make a commitment to stick with it for changes? We want the answers yesterday,
a set length of time that you decide upon because today is squat day! Also, as I
before starting. You must also be consistent. mentioned in the section about deciding core
This is also true for training in general. exercises, training should be thought of as
Consistency is what enables you to change applying to the entire body, not to individual
your body. Working out for two weeks then parts. So should a training program be looked
scrapping everything and moving onto at in its entirety rather than as a patchwork of
something else will never let you see the individual variables.
results of anything you try. The body doesn’t If you start out with something so bad
produce significant adaptations in the short that you make little or no gains from it, then
term. You’ll also be risking injury by changing one variable and pushing on for
switching things constantly and training in a another twelve weeks is not going to make
stop/start fashion. that much of a difference. Scrap it all and
However, there are three reasons to stop a go back to the drawing board. If after
training experiment once it begins, or to twelve weeks there’s still no joy, try
make changes during the course of it. First, if something different again. Sometimes,
you get injured, stop the training cycle and being less than scientific is the best way to
rest. Let your body heal. A few weeks or get to where you need to be. Once you find
months now are nothing over the course of a a productive routine, then start the
lifetime of lifting. However, if you force the individual variable experimentation.
issue, try to train through or around an injury, As you go through an experiment, make
or don’t give yourself sufficient healing time, notes. Write down how you feel about the

30 HARDGAINER
workout and how you feel in general. In the 3. Dumbbell bench press :1x 8
end, if you dread going to the gym or loading 4. Barbell curl: 1x8
up the bar, your ability to be consistent will 5. Triceps pressdown: 1 x 8
deteriorate. Even if the workout you’ve come
up with lets your body adapt at the fastest Day Four
pace possible for you, it isn’t the perfect Rest
workout if you don’t enjoy it. Training is
something that must be enjoyed if you’re to Day Five
stick with it. It’s as much psychological as it 1. Bent-legged deadlift: 1 x 8
is physical. If you don’t enjoy any particular 2. Seated row: 1 x 8
training method, then make a note of it, and 3. Barbell bench press: 1 x 8
move onto a different method. Seeing results 4. Lying L-fly: 1x 20 (each arm)
will help you to maintain consistency, but if 5. Crunch situp: 1 x 20
you despise what you’re doing in order to see
those results, you’ll likely not be able to Day Six
maintain that consistency very long. Rest
Write down any aches and pains during
the experiment, even if you don’t attribute Day Seven
them to the workout. You may find that a Repeat Day One, and so forth.
non-training-related injury poisons the results
of an experiment. You may also find that As a beginner, this was fine for a while.
when you look back over your notes of past I trained all out every session, and I
experiments (when you used different experienced gains in both strength and size,
exercises) that you experienced pain only and the variety in the workouts kept me
when you included two exercises in the same from getting bored. However, there were
routine, or only when you used a different problems. I began to dislike having to do so
variation of an exercise. many total reps per workout. When you add
in all the warmup sets, the total number of
An illustration reps per workout gets pretty big. I need to
Here are some examples of how I came to the concentrate very hard, as I tend to become
current methods of training I use now, and the injured easily if I move the weights around
experiment I’m currently working on. As a with little or no regard to form. Eventually
beginner, I used the following routine: I learned that using lower reps enabled me
to concentrate more, enjoy training more,
Day One and thus gain more.
1. Squat: 1 work set x 8 reps Beyond this, as I grew stronger, I
2. Chinup: 1 x maximum reps became overtrained. What had worked so
3. Dumbbell shoulder press: 1 x 8 well for me before, was overtraining me
4. External rotation (lying L-fly): now that my needs had changed through
1 x 20 (each arm) time and training. I also began to get joint
5. Crunch situp: 1 x 20 pains and aches from not focussing on a few
exercises enough to let my body really learn
Day Two the movements. It took me quite a while to
Rest refine my workouts. A lot of the refinement
had to do with coping with some pretty
Day Three nasty injuries. In fact, the refinement from
1. Front lunge: 1 x 16 (8 reps per leg) these injuries is still going on. It’s taken me
2. Pulldown: 1 x 8 years to get to where I am now:

ISSUE #61: JULY-AUGUST 1999 31

 Day One work (due to an accident that was not
1. Squat: 5 x 5 going from set one with 50% training related) and modify my stance and
of my workout weight to set 5, with 100% the height from which I was deadlifting.
of my workout weight for that day. (My 1-inch hole plates lowered my barbell
20-rep squats were both difficult to several inches, causing me to to sink too
maintain concentration with and did not deep to begin the lift.)
stimulate me psychologically enough to 2. Pullup: 5 x 5
want to get into the gym to do them. 3. Standing shoulder press: 5 x 5
2. Bench press: 5 x 5 Shoulder pressing is my main upper-body
For those of you who read my last article, pressing movement, and has been since I
it’s taken me over a year to even be able was able to do heavy upper-body pressing
to experiment with the bench press again. movements following my shoulder injury
Since experimenting, I’ve discovered a discussed in my last article.
great multitude of little technique 4. Alternate hammer curl: 3 x 8
adjustments that make all the difference 5. Crunch situp: 3 x 8
to my being able to train this favorite Higher-rep crunches produced little in
movement pain free. the way of results and were mentally
3. One arm dumbbell row: 5 x 5 boring, making workouts a chore.
4. Alternate hammer curl: 3 x 8 6. Standing L-fly: 3 x 8
Barbell curls produced elbow and wrist I added this exercise just a few weeks ago,
pain. Hammer curls don’t produce either, on a trial basis, to evaluate its effects.
and allow me to use more weight.
5. Barbell side bend: 3 x 8 Following Day Two, I again rest 2–4 days
Using the barbell allowed me to keep the before training again.
weight closer to my sides, and forced me Over the years I’ve incorporated a
to slow down my repetitions in order to number of changes in form for each
keep the bar balanced. movement, as I learned more about applying
6. Lying L-fly: 3 x 8 weight-training technique and my body’s
abilities and needs.
All sets are listed, including warmups, “Why should I bother doing another
with the final set being the work set. experiment?” you ask. Because it takes a long
The commentary in italics indicates time to find out what your body and, just as
things I’ve learned over time while tailoring importantly, your mind, respond best to. Also,
my workouts to fit my needs. in order to determine the true effects of a
change in your training program, you must
After Day One I rest 2–4 days, depending change only one thing at a time and then try
on where I am in a cycle. I cycle poundages that change out for long enough to see results.
over time now, rather than train all out all the Changing one thing at a time, for twelve weeks
time; and I extend cycles for as long as I can before changing anything else, will take a
keep adding small weight increments. while, as there are multiple training variables
concerned, and your responses change as you
Day Two develop and age. Hence experimenting is not
1. Sumo deadlift 5 x 5 something that you do once as a beginner and
I was unable to deadlift without pain for end up with a routine to last you for life, but
quite some time. It took me nearly two rather something that will go on for the length
years to become pain free with this of your training life to find out the most
movement and resume deadlifting again. I productive and enjoyable training methods for
had to take a long layoff from lower-body you as your body changes through time. HH

32 HARDGAINER
QUESTIONS & ANSWERS
By Rich Rydin & Dave Maurice 5) Keep a food diary for a week, and use
the average caloric intake as your current
What’s the best training and nutrition maintenance caloric requirement. To this
plan regarding hard-gainer mass-gaining add 100 calories, and make it a point to
strategies? How do I get enough food to consume that amount daily for a week.
gain muscle without getting fat? After a week, add another 100 calories to
your daily intake, and maintain this for a
Training week. Continue this process until you can
1) Pick 3–6 major movements. These detect an increase in bodyfat. This is
include squats, deadlifts, chins, dips, probably best done by purchasing an
benches, rows, leg presses, overhead presses, inexpensive caliper and taking skin fold
shrugs, and variants on these movements. Be measurements. Don’t bother with the
certain that in those 3–6 movements you charts that are typically included; just be
include at least one and at most two each of: consistent in where and how you measure
a) squat, deadlift, or leg press the skin folds. An increasing skin fold
b) bench press, dip, or overhead press means increasing bodyfat.
c) chin or row
While it may not work a large percentage 6) When you find the intake at which you
of your muscle mass, a movement for the start to gain fat, then maintain that caloric
abdominals is suggested. intake until you can detect a decrease in
bodyfat by the same method. Remember,
2) Follow almost any protocol suggested in as you add muscle you increase your
this magazine. The key is progressively caloric requirements, so what was too
adding resistance. Read our column in issue many calories will become too few calories
#56 for some additional pointers on this. if your program is working.

Diet 7) Repeat the process of bumping up your

1) Drink enough water so that you have calories. Using this pattern you’re unlikely
five good sized and clear urinations per to gain much bodyfat, reducing the
day. Make sure that your last two problems of bulking followed by dieting.
urinations before sleep meet this standard. Q&A

2) Eat two servings of fruit and three Please suggest a routine for an ultra hard
servings of vegetables daily, plus one serving gainer trying to lose 20 pounds of fat.
of either for every 20 pounds you weigh over
100 pounds (one serving for every 9 kilos If you’re an ultra hard gainer, putting on
you weigh over 45 kilos), every day. muscle should be your highest priority.
Muscle is the one thing you can add to your
3) Get 0.8 grams of protein for every pound body that will cause it to use more calories.
of bodyweight, every day. Unfortunately we can’t add brain tissue (the
brain is the other great user of energy). So
4) Get a minimum of 50 grams of fat, your routine should center around squats,
predominantly from sources such as olive deadlifts and other major movements, and
oil, fatty fish, and seeds, every day. you should seek to become as strong as

ISSUE #61: JULY-AUGUST 1999 33

 possible on them. In other words, the best away the weights you’ve just used and
routine you could use to gain muscle is the setting up for your next movement,
best routine for you now. spotting your partner, getting a drink of
To reduce your bodyfat while on this water, or even stretching.
lifting regimen, transform your diet. Get Q&A
the protein, essential fatty acids, water and
produce your body requires, and eliminate When I squat or leg press it always works
junk foods, refined grains, sodas and my hamstrings and glutes more than my
alcohol. Read Lyle McDonald’s column for quads. How can I hit my quads harder?
more detail. Since you’re an ultra hard
gainer, you probably should not reduce You may be rounding your back or leaning
your caloric intake. Build the muscle, forward. Work on improving the flexibility
refine your diet, and most of all, be patient. of your hamstrings and calves, following
Q&A the guidelines given in our article in issue
#30 and our column in issue #59. Make
How do you maintain progress or sure your leg muscles are warm via some
minimize losses when incapacitated due low to moderate exertion, and then stretch
to injury or illness? these groups prior to squatting.
Q&A
Get healthy again first. You have a lifetime
of lifting to enjoy, so don’t get stressed How do you achieve balanced developed
about dropping a few pounds on your around joints?
personal max during an injury or illness
time out. Try putting the energy spent Work all muscle groups about a particular
worrying about the lost gym days into joint in a consistent manner. We discussed
getting healthy again. If you’ve attained this subject at some length in an article in
specific strength levels before, why should issue #30, and Chuck Clark devoted an
it suddenly become impossible to repeat article to this topic in issue #48. We suggest
the feat after you’re healthy again? that you read those two articles and
One thing you should be careful about incorporate the suggestions found there.
is gaining an excessive amount of bodyfat Q&A
during the timeout. This baggage
represents a double whammy upon your My digestive system will not tolerate
return to the gym, and can cause solid food every few hours, so I have to
psychological feelings of loss which may rely on a lot of liquid food. But this
be more difficult to deal with than simply results in several bathroom visits during
dropping 30 pounds on the squat. the night. How can I get the nutrition I
Q&A need without messing up my sleep?

How long should one wait between sets We suggest that you seek the counsel of a
for different exercises? physician. When we read that your
digestive system will not tolerate solid
One shouldn’t wait between sets or food every few hours, we suspected that
exercises in the gym. When one set is either you have a physical problem which
completed, then you should be doing merits medical attention, or that you have
whatever is necessary for you to be ready developed some psychosomatic response.
to perform your next set or exercise. That In either case, this is outside the bounds of
might include changing weights, putting healthy human variation.

34 HARDGAINER
Can training be organized to help control Which one exercise is “best” for forearm
high blood pressure? Is weight lifting development?
compatible with high blood pressure?
Our pick would be the wrist roller variant
Weight training is not a recognized cause described by Joe Begin in issue #44. It’s
of high blood pressure, but during training more effective than conventional wrist
blood pressure does increase, and rolling, and is safer and more effective
dramatically so during high exertion. than wrist curls.
Individuals who have high blood pressure Q&A
should see their physician to determine the
cause of that particular condition, and How can you test chest and back
thereby establish what’s permissible and strength to ensure that there’s not a
what’s not recommended prior to muscle imbalance?
commencing a physical exercise regimen
of any kind. There are two easy methods of testing that
One piece of advice that’s sometimes everybody should be able to do. One is to
not passed on to those with high pressure is simply compare strength levels for chest
that proper breathing during each and back movements. You should be able to
repetition is critical. Leave your mouth perform dumbbell rows using a ’bell equal
open during each set, and your body will to 40% or better of your bench weight, for
handle the breathing without conscious equal reps. The second is simply to take a
effort on your part. look at your shoulders. If they are naturally
Q&A pulled forward, you need to work on
strengthening the muscles between the
How can the metabolism be shoulder blades with dumbbell rows and
“stimulated” or “raised,” and who rearward shrugs, and stretching your pecs.
should seek such a thing? Q&A

For most of us, metabolism, or the rate at Is it possible to gain muscle while at the
which energy is used by the body, scales same time diet to lose fat?
very well with the amount of lean body
mass we carry. There’s a very slow For those who have not yet gained much
reduction with age—3% per decade—on a muscle this is not unusual, but the more
per pound basis, and any variations advanced you get, or the leaner you get, the
between the sexes is inconsequential. For at more difficult it becomes. The more
least 99% of us, our bodyfat levels can be advanced you get, the harder it is to add
correlated very well with how much lean new muscle, and it’s made more difficult
body mass we have, how active we are, and while consuming just enough calories to
how much we eat. maintain your lean body mass. The leaner
Probably the only people who should you are, the more difficult it is to drop
seek to raise their metabolism (on a per bodyfat, and if you keep your food intake at
pound of lean body mass basis) are those a low enough level to make fat loss
who have managed to disturb their body’s possible, it’s very hard to add muscle.
natural usage by some form of starvation If you have a fair amount of bodyfat and
diet. The rest of us who read this have not yet made much progress with the
magazine are working to gain lean body weights, you should follow a basic
mass, and we should see our caloric productive lifting regimen, focussing on
requirements rise accordingly. getting very strong in the big movements.

ISSUE #61: JULY-AUGUST 1999 35

 Simply refine your diet, cutting out soda, activity modifications which can improve
refined grains, packaged foods, and drink your condition. Be sure to involve your
lots of water. In most cases this will put you doctor in a discussion about the specifics,
well on the way to the body you seek. and to ask a lot of questions. Don’t play the
If you’re fairly strong already and want role of the passive patient that accepts a
to trim bodyfat, the above plan will still diagnosis and prescription without gaining a
work for you, but it will be a slow process. full understanding. Good luck.
More than likely you will find it less Q&A
frustrating to concentrate on one goal at a
time. At all times you should focus on Are 15-rep squats just as effective as
gaining strength in your big lifts, but follow 20-rep squat? My back holds up better
the plan for adjusting caloric intake which on the former even though I use more
we described earlier in this column. weight for comparable intensity?
Building muscle tissue is the best long-
term solution to weight control, for a very They can be. The magic isn’t in the rep
simple reason. Muscle tissue requires count, but in the quality of your
energy to maintain it, while adipose tissue performance and in the effort delivered. But
stores energy. It’s usually much easier to we have to question what you mean about
determine whether you need additional your back not holding up, and we don’t
food intake to maintain muscle mass than it want to give you an excuse to quit early.
is to determine if you need less caloric Doing 20-rep squats properly can be a
intake to keep fat deposits under control. very uncomfortable experience. In fact,
One reason for this is that the feedback most people look for an excuse to quit early.
loops have quite different time constants The most common one is “my lower back is
for these two situations. It’s generally aching.” Now, of course, you don’t want to
easier to monitor the effects of any get injured. Nothing is worth that. But no
corrective actions on your diet by using as matter how good you get at this, no matter
short a feedback loop as possible. People how strong you get at this, your lower back
tend to tire quickly of dietary “programs,” is going to ache near the end of the set. In
and any disruption such as a trip out of fact, it’s quite common for people who get
town or a holiday binge can interfere with good at this to have their backs ache near the
your experiment. By taking the approach of end of the set, and yet it’s their quads that
ensuring that you provide sufficient ache for the next couple of days. The reason
calories to maintain your muscle tissue, you the back aches is the near-isometric the
should find it’s easier to monitor and make muscles there must maintain; it’s a
corrective actions than waiting to see if biochemical effect, not the result of injury.
you’ve put on a few more pounds of Usually this starts at right around 13–15
blubber over the winter. reps, so it isn’t surprising to have somebody
Q&A ask if they can stop at 15 reps.
On the other hand, it would be rather
I’ve developed varicose veins below my foolish of you to ignore your lower back.
knees which are very painful. Can you You never want to push through pain unless
give me any tips which will enable me to you know that the pain is not from injury. If
carry on training? you’re like most people who haven’t
productively done 20-rep squats, you can’t
You should consult with your physician, as tell what ache is normal and what ache is
varicose veins can be indicative of more indicative of injury. So here’s what you can
serious problems. There are dietary and even do to learn for yourself what the normal

36 HARDGAINER
ache of 20-rep squats feels like, and to try to get past the “back ache” problem.
develop the ability to cope with that ache. They will hesitate to lower themselves
Go ahead and put the bar away early the properly. In a way this is almost funny. On
first time you try 20-rep squats, when your every other rep they lower themselves to
back starts to ache. When your back feels their bottom position, and nothing very
normal again, a few minutes later, you’ll traumatic happens. So why hesitate? If they
know that you quit early. Next time, push a aren’t able to come back up, so what? They
couple reps beyond where you stopped the should have got the catch bars in place, and
first time. Repeat. Eventually you’ll be able maybe they’ve even got their partners there
to complete the set, getting all 20 reps and to help them off the bottom—so go for it!
more. By first learning what’s normal, you After failing at the bottom a couple of
will be better able to tell later if something times, and realizing that it’s really no more
abnormal takes place. There are those who traumatic than failing at the bottom in any
ignore all pain and end up with a lot of it, so other movement, some people will find yet
if you don’t know how to tell what’s another way to end the discomfort—they
damaging, and what’s simply normal will lower the bar to the pins and proclaim
suffering, try this progressive approach. they have failed. You can recognize this
Be progressive in learning to push to method of quitting by noticing how the hips
your limit; you don’t need to do it on the first will seem to lose tension on the way down,
day. It’s probably safer for you to slowly just a couple inches above the bottom. In a
work up to it, as you will be less prone to legitimate failure, the spotter will be able to
losing form and control as you develop your help you get through the sticking point, and
discipline (see our column in issue #56). in fact you might get a couple of these
Any of the conditions which are bad “maybe” reps in the squat, before you reach
for squats in general will be magnified the point when you and your partner
during 20-rep squats, because the set lasts together can’t raise the weight.
so long. If your hamstrings are too tight,
you’ll have difficulty maintaining proper Parts of this answer appeared in a
back position as you squat (see our different form at http://www.
column in issue #59 for details). Tight cyberpump.com/hitstuff/tothelimit2.
calves, too heavy a weight, descending too html. We thank the webmaster at
fast, and an improper stance can all result Cyberpump for allowing us to use this
in rounding your back in an effort to reach material here. HH
full depth. Tired quads from the first 15
reps, and fear, can make people try to Please send questions for answering in this
complete the rep without bending their column to HARDGAINER Q&A, P.O. Box
knees all the way, so they use their backs 20390, CY-2151 Nicosia, Cyprus.
to finish lowering the weight. Tight pecs
will start you with a rounded upper back, We’re receiving more questions than we
and if you fail to keep the chest high for can answer in this column. As much as
every rep, it will be hard on your back. possible we will combine similar questions,
The list goes on, but the solution to any or simply answer questions we consider
of these is to correct the problem, not to representative. Many subjects have already
avoid 20-rep squats simply because the been covered in previous issues of this
problem becomes noticeable as a result of column. Those of you with internet access
the longer set duration. can visit the HARDGAINER web site at
While we’re on the topic, here’s www.hardgainer.com where back issues of
something that people tend to do when they this column are being posted.

ISSUE #61: JULY-AUGUST 1999 37

 THE STEEL TIP
A Newsletter for Strength and Fitness
By Dr. Ken E. Leistner supportive purpose, as indicated by their
ability to wear them throughout the entire
Those ubiquitous lifting belts workout without altering their tightness. In
A competitive powerlifter benefits from the most instances, the belt inhibits proper
wide, thick belt he or she wears while making breathing or body motion, limiting exercise
a maximum squat attempt because that belt effectiveness, especially in many
can help to increase the intra-abdominal movements in which stress on the low
pressure, thus providing added support to the back/abdominal region is minimal.
vertebral column. The Olympic-style The greatest disadvantage of wearing a
weightlifter might benefit from a belt while belt is the inhibition of strength development
holding a heavy jerk overhead, with the belt in many of the torso-supporting muscles.
serving to give some support and reminding The slight support given by a thin, gym-type
him to maintain proper back and hip position. belt in squats for instance, isn’t enough to
But a bodybuilder wearing a belt? prevent injury if one loses proper lifting
A lifting belt is a part of almost position, but will inhibit the development of
everyone’s gym attire. There’s a many of the fixators and synergistic
longstanding belief that the typical belt gives muscles, leading to a condition where these
support to the low back region during a all important muscles are not as strong as
workout, and that you would have to be they should be. This is a condition of
foolish to squat, deadlift, press or do any weakness that can lead to eventual injury to
other “heavy” movement without one. This, the low back or oblique region, injury
like most gym myths, is far from the truth. serious enough to lose training time.
To truly give support to the lumbar spine, the For most bodybuilders, the belt is an
belts would have to be cinched quite tightly, unnecessary part of the lifting uniform,
certainly to the point of discomfort, one that serves to help a bit in
something which is done by competitive demonstrating strength and that sought
powerlifters. If you watch these individuals, after “barn-door lat” look, but does little
however, it’s quickly apparent that they to help you build strength.
loosen or unhitch the belt between sets
because if it’s tight enough to actually lend Common sense and those
support, then it’s certainly too tight to ‘’new’’ training programs
breathe comfortably or move the torso in a Despite the recent influx of Soviet
normal manner. Also, the support that’s influenced approaches to powerlifting
gained, as noted in the opening paragraph, training, common sense will dictate the
comes from what might be seen by the lay optimal number of times that one should
person as the production of a column of air squat, deadlift, bench press or train per
which helps to support the front of the spine, week. Most lifters are more than willing to
not the musculature of the low back. abdicate the responsibility of their own
In most cases, the use of a lifting belt judgement to a “higher authority,”
serves no purpose other than to accentuate believing that there is one, or perhaps a few
one’s V-shaped taper. Few bodybuilders routines that hold the answer to a state
wear them tightly enough to serve any real championship or an Elite ranking. As soon

38 HARDGAINER
as POWERLIFTING USA , MUSCLE & FITNESS, or simplicity, and the obvious implication that
IRON M A N magazines reach the newsstands, one is not governing their own training
they are scrutinized for a training program efficaciously. It’s more acceptable to seek out
that will tell the lifter what they should do a pseudo-scientific answer for what usually is
and how they should do it. You would think a lack of common sense.
that the lifters who are reading this For every lifter who makes great
information, and immediately changing their progress with one of the “new” Russian-type
routines would, after some reasonable length programs, six will get stale, become injured,
of time, know better; but their lack of or make as much or as little progress as they
consistent, long-term progress on almost any had on previous programs. For those who do
type of routine makes them easy targets for well, the underlying reason will be more
anyone presenting an article that either closely related to the fact that the program
sounds as if it has validity, or has been caused them to work harder, at a higher level
endorsed by a “name” lifter. of intensity, and/or with more opportunity
Most lifters are average lifters by for recovery that a previously used program.
definition, despite each individual’s For those who don’t do well, it will be due
perception that they have something within to a continuation of the usual factors that had
them that will allow them to stand above the brought previous failures.
crowd. Standing above any crowd is A close look at the newly published
relative, for a male or female with a 400- programs reveals that they call for basic
pound squat is beyond the imagination of the movements using easily available
man or woman in the street, yet that lifter equipment, and that one must train hard and
may see him/herself as a “pitiful” competitor consistently. Of course, the authors have
when making comparisons to Ed Coan, said a heck of a lot more, cloaking this
Dave Jacoby, or any of our other champions. “new” approach in a shroud of technical
This perceived “weakness” or inability to explanation, but the bottom line is that those
achieve a goal—which may, in reality, be far who come to the program with the need for
beyond any physical or psychological harder work than they were previously doing
possibility—can serve as a worthwhile will probably do well, at least until they are
motivating factor, but more commonly overtrained on the routine. The many more
results in the creation of unnecessary who will do no better and no worse than they
frustration which leads to a quest, perhaps had previously done will do so for the
monthly for some, for the routine that will myriad physical and psychological reasons
unleash supposed hidden powers. that have always held them back.
After two or three years of training, most Before jumping on the bandwagon of
lifters, if they were critically honest, “Lifting Science,” look to yourself. Does
perceptive, and truly aware of their own your distaste for certain exercises prevent
training, as opposed to their training mates’ you from working as hard as you really need
perception of their training, would have a to in order to make progress which is
very good idea of what was and was not consistent with your genetic and physical
working for them. In most cases, a lack of abilities? Are you one of those lifters who
progress in any particular lift or assistance wants more than anything to win a national
movement stems not from an “unscientific title, but just can’t seem to find the time or
approach to training,” but an inability to energy to plan sensible meals ahead of time
train hard enough, or consistent overtraining, and get adequate rest? Do the problems of
or a combination of both. As simple as it school, employment or interpersonal
sounds, this will never be acceptable to the relationships constantly provide distractions
vast majority of serious trainees because of its or emotional valleys that prevent you from

ISSUE #61: JULY-AUGUST 1999 39

 focusing properly on each and every set you More advice for
do in the gym? Do you have an underlying improving the grip
fear of actually lifting that weight which has I believe that hand and forearm training is
dominated your thoughts for so many a neglected aspect of most lifters’
months or years? Is your lack of confidence programs, and one that brings about
such, despite a state title and enough limitations when training every one of the
trophies to fill the average living room, that lifts and assistance exercises. In addition to
you’ll always defer to someone with a the suggestions made in Volume 1,
reputation as a knowledgeable trainer, and Number 2 of THE STEEL TIP , I have further
alter your programs accordingly? recommendations for improving one’s
Most lifters have the potential to go far ability to hold onto those limit deadlifts.
beyond their current plateaus. Most have a Every home should provide the
very good understanding of their own lifting opportunity to hang from an overhead bar
needs and requirements for progress, but or pipe. Older homes usually have a few
find themselves swayed by training partners, pipes that are secure enough to hold the
local “experts,” and the authors who are weight of a man or woman who weighs in
published monthly. When one of my patients excess of 200 pounds, and the many
recently asked me about training “tips” to “doorway chinning bars” can be secured
increase his 500-pound bench press, done with additional braces. As easily as a
drug-free at a bodyweight of approximately child’s climbing apparatus is placed in a
260 pounds, the best advice I could give him backyard, one can substitute a bar that’s
was to “continue to do what you’re doing.” suitable to hang from.
Although some of his training ideas If possible, put the bar inside the house,
corresponded closely with mine, some did and make it a point to hang from it, for a
not. However, considering that this man had minimum of 30 seconds to one minute every
obviously progressed to the point that he time you walk by it. If placed in a part of the
was able to complete a lift that must be house that receives a lot of foot traffic, this
close to his maximum potential in the bench may cause a problem, but the bar should be
press, and he was both successful and approached at least a half dozen times per
comfortable with what he was doing, and day, grasped, and hung from while
because he had never been injured while completely straightening the arms (which
training this lift, Ifelt that there was no may require that you flex the legs). At least
reason to have him alter his approach. once per day, hang for five consecutive
For years he has used the same bench press minutes. This is not as easy as it sounds,
scheme of sets and reps, and assistance especially if you are in a heavier weight
exercises—essentially since he began his class, or if your bar is more than one and one
training. Every muscle that’s involved in this half inches in diameter, which it should be.
lift is as fully developed as I imagine he will be In fact, if two bars can be erected, one
able to develop them, and his bodyfat should be at least two inches or more in
percentage is reasonable for a man of his size. diameter, and should be hung from three
Tips from me? In this case, common sense times per week, again for up to five minutes.
would dictate that this fellow continue on his Most lifters will have to increase their
course until he has reached his limits, “hang time” progressively, beginning with
something he may have already done. As long 30 seconds and adding 5–10 seconds every
as he was not obviously overtraining the lift, other day, until they can hang for five
the “answer” to his training query was a consecutive minutes. Once a five minute
reliance on his own knowledge of self, perhaps hang becomes comfortable, strap weight
the most forgotten aspect of modern training. onto the body via a belt that hangs from the

40 HARDGAINER
shoulders or waist. When you can hang for require the same effort to control the weight
five minutes while attached to 100 pounds of on any particular movement, thus, there’s
additional resistance, your grip will have some truth that the fixators and other
improved. The “incidental” moments of stabilizing muscles might, dependent upon
hanging when passing the overhead bar the movement and the machine design,
during the course of the usual day or evening receive some degree of decreased work.
should not be forgotten, as the consistency in The important question is, “Will the use
training serves a valuable purpose. of machines hinder your progress and
The wrist roller exercise, with a pipe cut increases in strength levels in the three
from 2–3 inches stock, with the elbows competitive lifts?” If one trains intensively on
tucked in close to the body, and the upper the lifts, a necessity if one plans to do them
arms perpendicular to the floor, should be competitively, and learns the skills of the lifts
done two or three days per week, with while utilizing heavy weights, assistance
heavy weight. I keep a three-inch diameter work can be done with Nautilus or any other
pipe by the side of my bed, and make sure machine without hampering progress. In fact,
that I roll it in a forward and posterior progress may be boosted due to the relative
manner at least once daily, in addition to degree of decreased work on the major joints
my regularly scheduled forearm and hand that machine work will provide.
workouts. I justify this by noting that my There’s no way that one can train
profession requires that my hands and exclusively on machines and then attempt to
forearms be very strong and resilient, but I bench press or deadlift a heavy barbell. In
also enjoy knowing that there are very few fact, this initially gave machines a “bad rap”
jars that Icannot open! These two very in the competitive lifting community. Well
simple exercises can add appreciably to known record holders jumped on the
one’s ability to hold onto those heavy Nautilus bandwagon, trained for a
deadlifts, and add to the poundages used in “reasonable” period of time on the
every other exercise. machines, and then attempted to squat,
bench press or deadlift without having done
Working the synergists the lifts or handled a heavy barbell in
One reader of THE STEEL TIP writes: “A perhaps two months. Others used a barbell,
frequent criticism of Nautilus machines is doing one or two sets of 10–12 reps, and
that they don’t work the synergistic muscles then attempted a heavy triple or single,
involved in balancing, etc., I’d like to see without success. This should have been
your views on this.” totally expected, as the physical and
This is a criticism leveled at all machines, psychological skills of making very heavy
with “free weights” advocates claiming that attempts need to be practiced. Just as a very
the muscles needed to balance a barbell and big, strong, and fast individual may not be a
stabilize the joints during any particular lift competent football player due to a lack of
don’t receive stimulation when using football skills, one can become extremely
machines. This claim is at once true and false. strong and not be able to demonstrate that
Assuming that the trainee performs any strength via the three lifts, especially if the
particular exercise properly and at high three lifts have not been performed while
levels of intensity, any machine, barbell, handling very heavy weights.
dumbbell or other means of providing To be continued in the next issue. HH
resistance will in fact stimulate those
muscles needed to move the resistance Reprinted with permission from the Vol. 2,
through a range of motion. However, the No. 1, January 1986 and Vol 2, No. 2,
guided resistance of a machine does not February 1986 issues of THE STEEL TIP.

ISSUE #61: JULY-AUGUST 1999 41

 FROM THE GRASSROOTS
Overcoming deadlifting obstacles
By Nancy Strasser degrading toward the end of a 20-rep set,
and then a video of myself (with form

W
hen I first started to deadlift degrading after the very first rep). The
(about a year ago), I found it to be problem occurred, not when raising the
a great “ego” exercise—one weight, but when lowering it. There’s a
where I could lift reasonably large weights, natural tendency to lower the weight by
without a lot of concern for “technique.” leaning forward, instead of bending at both
(After all, deadlifting is not brain surgery, the hips and the knees. This alone puts
it’s something we do all the time at work and extra stress on the back; but it also sets up
at home.) I got a big surprise, though, when a pattern of rapidly-degrading form,
I began an abbreviated training program, because it doesn’t return the lifter to the
and dropped my five-sets three-times-a- correct starting position.
week routine—the weights I could lift I overcame this tendency by treating
started going up fast, and the deadlift no each rep as a single. I now return to my
longer seemed so simple. I began setup position on every rep—consciously
encountering a myriad of problems that pausing at the bottom to re-set, before
hadn’t occurred with the lower weights. One lifting again. This puts the load in the right
by one, I had to overcome those obstacles, to place, poised for a lift using the legs more
continue making progress on the lift. So, for than the back. And it helps establish my
those readers new to the deadlift, I offer my groove, to ensure that I lower the weight
suggestions for overcoming the common the same way that I raised it.
“beginners” obstacles.
Obstacle #2: Grip failure
Obstacle #1: Too much back Once I got my form in order, and could feel
To begin with I could really feel it in my low my legs doing some work, I faced another
back for days after lifting. But because I was obstacle: I couldn’t hold the bar long enough
a novice at the deadlift, and not yet using to come anywhere close to muscle failure in
enough load to be causing back soreness, I the legs. My hands would ache, my calluses
knew I was doing something wrong. I didn’t would tear, and my enthusiasm for
significantly improve on the deadlift until I completing a 15-rep set would peter out by
stopped thinking of it as a back exercise and the tenth rep. So, rather than return to using
started treating it as a leg exercise (one gloves, or learn how to use those
which happens to work the back as well). complicated-looking wrist straps, I set out to
But even then, I had trouble putting the improve my grip.
theory into practice. I was very careful at my As many hard gainers already know, grip
initial setup, to keep the hips above the work is extremely gratifying, since the
knees and the shoulders above the hips, but improvement from an untrained grip to even
as the set progressed I would still put most a modestly-trained grip is dramatic! And
of the stress on my back. incorporating specific grip work into my
Finally, I broke the code after seeing a routines (particularly the farmer’s walk with
video of another lifter, whose form was dumbbells, and hanging for time from a

42 HARDGAINER
chinup bar) definitely helped my deadlift. knowledge that nothing short of an
Further improvements occurred, when I earthquake was going to distract me.
switched my grip technique from both- But even without any distractions, there
hands-pronated to an alternating grip—one was no guarantee that I wouldn’t get
hand pronated and the other supinated. Since discouraged early into the set by questioning
this grip is asymmetrical, I alternate which my choice of rep schemes, doubting if I’d
hand is pronated, from one workout to the really taken enough recovery time,
next. I’ve also found the hook grip—fingers wondering how I ever expected to complete
closed over the thumbs—to be useful, this workout if I’d barely managed a lesser
particularly for stiff-legged deadlifts. weight last week, and re-negotiating my 15-
rep target down to something perhaps more
Obstacle #3: Exhaustion manageable. These kinds of obstacles could
A 15–20 rep set of any exercise will raise only be overcome by mental counter-tactics
my heart and breathing rates; and with a during the set—not just convincing myself
heavy exercise like the deadlift, I would that I was strong enough to lift the bar, but
get too exhausted and breathless to that I was tough enough to finish the set.
continue a set past 15. The solution to this This was hard work, not heroics; and the
problem turned out to be very simple: mental tactics had to be tailored accordingly.
breathing only when necessary. This is At the opposite end of the spectrum from
supposed to be deadlifting, not some kind discouragement was overconfidence.
of cardio trauma test. It’s not necessary to Whenever I completed a particularly good
hold that bar at the top of the lift, while set of deadlifts, I confidently raised the
gasping for an extra breath. weight for the very next workout. This is not
I now take as many breaths as I want necessarily a mistake for all lifters, but it
between reps. I set the bar down when was a mistake for me, because it killed all
taking an extra breath, and even stand up my momentum for weeks to come. An
between reps if necessary. This not only increase of a mere few pounds might drop
forestalls the breathless exhaustion, but me back to half my target reps—this is
provides some relief to extend my grip enough to demolish that new-found
endurance, as well. confidence, until I could work back up to my
target reps. Psychologically, I found it was
Obstacle #4: Mental mistakes much better to stay at a given weight for
Once I’d conquered the physical hurdles to several workouts, to build up the confident
productive deadlifting, I found a whole feeling that attaining my target reps wasn’t
separate category of obstacles—the mental just a one-time fluke.
mistakes that could ruin a set of deadlifts as
surely as muscle failure could. If I became Summary
distracted or discouraged on the first or All lifters will have their own individual
second rep, the entire set might be doomed “beginners” obstacles to discover, face, and
to an early cut-off. conquer. Surmounting those obstacles will
Distractions were easy to minimize, if I not make them into champion-class
just took the time to turn up the radio, take powerlifters overnight (at least, it didn’t
the phone off the hook, and lock the spouse work that way for me). But it will clear the
in the garage. I would also take a moment to way for the more meaningful challenge of
verify the bar was properly loaded, deadlifting: increasing weight on the bar
determine which hand should be pronated, and/or the number of reps, and allowing for
and pull up my socks far enough to protect truly productive workouts with this
my shins. Then I could start the set with the extremely beneficial exercise. HH

ISSUE #61: JULY-AUGUST 1999 43

 SHOULDER PAIN
By Gregory Steiner, DC “strange feeling” caused him to squirm on
the bench to try to recruit other muscles to

A
bad shoulder is a guarantee of enable him to complete the lift. This
painful training, assuming training misjudgment made matters worse.
is even possible—as anyone who He finally came in for evaluation after
has suffered through it will testify. In my his curling was affected, and racking the
clinic I’ve perhaps treated more shoulder squat bar caused him pain as well. By then
injuries and related syndromes than his condition was chronic.
anything else among the weight training Shoulder problems all too commonly,
community, and more often than not, these and needlessly, afflict weight trainers—and
rips, tears and tender spots have the usually deal with the rotator cuff,
capacity of becoming permanent monkeys sometimes the acromioclavicular joint at
on the back, so to speak. the far end of the collar bone and shoulder,
Rob, a big guy who owns a gym in or less often the sternoclavicular joint
Ireland, came to my clinic for a typical where the collar bone joins the chest.
thing: “Something’s wrong with my bench.” We’ll look at the cuff, and if I can’t
“What,” I asked. persuade you not to ruin yours in the first
“I can’t bench press! It hurts too much. place, I’ll try to tell you when to seek care,
In fact, so does behind-the-neck pressing, and what to do if a cuff problem is already
and curling; and I can’t even rack the bar to one of your weight-lifting war wounds.
squat without my shoulders hurting.” How does it feel, this rotator cuff injury,
What was his problem? I had to figure it and what is a rotator cuff? Answering in
out. “How long have you had it,” I asked. reverse order, the rotator cuff is a set of
His answer, “I don’t know,” is all too muscles that, in most anatomical positions,
typical among patients with the problem rotate the shoulder outward, as though you
Rob had. Rob had injured his rotator cuff, were doing a backhand in tennis, or going
and he was suffering on account of several to backslap a fool who teaches you methods
mistakes he had made. of exercising that will damage you.
The first mistake was his choice of Baseball pitchers put a huge stress on these
exercises. Actually, Rob is very muscles at the top of their wind up, when
conscientious about his exercise form, but the arm is far cocked back.
it was the behind-the-neck presses that There are four muscles here: the SITS
caused the first injury. Better to have used muscles, i.e., supraspinatus, infraspinatus,
the military press because it does not strain teres minor and subscapularis. All of these
the structures of the shoulder like the are connected to the shoulder blade and
behind-neck version does. attach to the back part of the upper arm.
He also did the overstretching version Think of them like rubber bands, or perhaps
of pullups for a time—where some people tent ropes, each pulling at a different angle,
advocate relaxing the shoulders while at the countering the pecs and lats, all in a
dead hang position. Error number two. dynamic and hopefully balanced
He kept benching and benching, even equilibrium. It’s often the lack of balanced
when his strength dropped due to his equilibrium that predisposes an individual
inability to stabilize the bar. At times the to an injury in the first place.

44 HARDGAINER
 What are the symptoms you should other damaged tissue as well. The usual
know? The obvious is that bench pressing admonition is this—anyone can have
probably hurts—somewhere “in there,” these things for a few days from time to
maybe deep, that’s hard to put a finger on. time, but if they persist or are severe,
Doing behind-the-neck anything hurts as there’s a serious problem.
well. Remember, any type of behind-neck The fundamental and basic rules apply.
work is a risky proposition even for healthy And let’s use these words as they are really
shoulders—why not just use in-front-of- meant! “Fundamental and basic” should
the-head presses and chins in the first perhaps be translated “indispensable!” and
place? What’s the benefit of “greater not “too ordinary to bother with,” just as
isolation” if you end up not being able to do with other fundamentals such as eating,
the motion at all? breathing and training correctly.
Another symptom is that you might find The basic prescription consists of rest—
yourself squirming a lot when you try to even if it means giving up a favorite
rack the bar in the squat, and your arm exercise for a time—ice, trigger point work
might feel “dead” after so doing. Curls can and then rehabilitative and preventative
hurt in the shoulder as well. Somewhere in exercise such as the L-fly and supine
your overhead pressing you might feel an circumductions (big circles done with a
extremely painful “catch” that’s somewhat very light dumbbell while lying on a bench
alleviated by twisting the arm this way and on your back). And, get professional
that. At times, just holding a dumbbell at intervention if the problem does not get
your side, and slightly relaxing the shoulder better as defined by returning strength,
so the ’bell drops an inch, hurts too. greater natural (no “body English”) range
A big test is to lie on your back as of motion, and finally, less pain.
though you were “crucified,” bend your The small muscles of the rotator cuff
elbow 90 degrees so that your fist points to can cause endless low-grade pain, or just
the ceiling, then using your elbow as the put a total halt to certain exercises. Both are
pivot point, lower your fist to the floor at nearly always preventable if you have the
your side, then up by your head. Probably mentality and actual courage to do what
one or both of these motions will at best be you must, and avoid what you know full
stiff, and at worst be nearly impossible. well you shouldn’t do! HH
Another test is to try and cross your arm in
front of your face with your elbow at your Gregory Steiner, D.C., was born and
mouth—elbow high, hand low. Finally, see professionally trained in the USA, but is
how it is to reach back for your wallet and resident in the UK. His chiropractic
try and raise your hand up your back. practice is at 69 Milngavie Road,
So, do you have a shoulder problem? Bearsden, Glasgow G61 2DW, Scotland,
Any of these symptoms might mean a tel. + 0141-563-7800.
cuff tightness or tear, and there may be

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ISSUE #61: JULY-AUGUST 1999 45

 FORUM
Edited by Stuart McRobert the workouts used by the mainstream, the
closer I would come to looking like
Another of ‘’the deceivers’’ Arnold, Franco or Lou. I’m embarrassed
In the previous issue I referred to Larry to admit that in those days I actually read
Scott, Bob Gadja and Sergio Oliva as just the original ENCYCLOPEDIA cover to cover
three of the many men who were behind several times. At that time I probably
the deception which caused untold would have given my right arm to have a
frustration and disappointment for the copy of the ENCYCLOPEDIA signed by the
training masses. But those three played Austrian Oak. It’s not my intent to
only a small role in deceiving me, relative disparage the achievements of Arnold or
to the havoc Arnold Schwarzenegger his book. It was a source of inspiration in
reeked. Sure he inspired millions, but at my early training days and contains some
the same time he misled millions; and his useful information. Unfortunately, most of
“instruction” robbed millions of some of the information about training programs
the best training years of their lives. The includes completely unrealistic
ensuing desperation even drove many information about sets, number of
people to turn to steroids in an effort to exercises and training frequency that
make the pseudo training advice work. would be harmful to typical trainees.
Below is an unsolicited letter from a Several HARDGAINER authors have
reader that probably expresses the written about the potential pitfalls of
sentiments of many of the deceived using gifted bodybuilders and lifters as
millions. Though we know the score now, sources of inspiration. The danger is that
endless gullible newcomers to bodybuilding in one’s desire to emulate their
don’t, and they are going to tread the same achievements, one is tempted to copy
well-worn path of deception and dishonesty their training methods. I’m no exception;
that millions of people already have. if it was good enough for Mr. Olympia, it
– Stuart McRobert was certainly good enough for me.
Stuart McRobert wrote about this issue
I recently had the opportunity to meet with great clarity in the article “Idols and
Arnold Schwarzenegger and have a copy Models” that appeared in the September
of his NEW ENCYCLOPEDIA OF MODERN 1990 issue of IRONMAN magazine.
BODYBUILDING signed. He appeared at the It has taken years of studying
large bookstore where I work. HARDGAINER magazine to fully grasp the
My initial reaction was one of simplicity of productive, practical weight
excitement. Everyone who lifts weights has training. Here’s a key example of the shift
been exposed to Arnold and influenced by in thinking that’s required if one is to
him in some way. In books, photographs, optimize one’s progress: The mantra of
magazines and the documentary film mainstream instruction is “more is better.’
“Pumping Iron,” his physique and his This philosophy is the exact opposite of
accomplishments have reached legendary what constitutes proper training advice for
status in the bodybuilding world. the typical trainee. The HARDGAINER
Ten years ago I was a naive high mantra could be summarized as “less is
school student laboring under the false more.” In other words, one has to find out
belief that the closer my training was to what the smallest amount of weight-

46 HARDGAINER
training exercise is that will stimulate gym in order to continue my training.
gains, and stick to that. They offered me a free trial for a week,
Brief intensive workouts using a few and I jumped at the opportunity.
big movements to cover the body’s main At my first session I was guided
structures is the core of a proper program. around the “health and fitness suite” by
One or two little exercises per workout will one of the personal trainers. After
cover the smaller areas like obliques and spending half an hour on various
calves. Performing some form of aerobic machines I asked when I could start on
work several times a week, and stretching the real weights. The answer—when I’d
consistently, completes the package. been a member for at least a month! Until
Enough rest and nutrition will ensure that then I’d have to use the machines. A
your efforts in the gym will not be wasted. personal trainer had to follow me about
Attractive gimmicks and the “perfect the whole time, which was supposed to
routine” have repeatedly seduced me, only be helpful. He showed me how to
to bitterly discover they were a waste of perform exercises, such as the pulldown,
valuable training time and energy. where he encouraged me to really rock
Everyone has to learn for himself the my head forwards and bring the bar down
unavoidable truth that the effective on the back of my neck. Even I know that
methods of training are the ones you can this is poor instruction.
use over the long term, and which will I went to this gym once more before I
allow you to stay free of injuries. decided to stop wasting my time. I was
The proper methods appear to be very disappointed.
simplistic to trainees conditioned by Many modern gyms seem obsessed
double split routines, triple drop sets, and with personal training, and use it as an
pre-exhaustion training. Of course, the excuse to charge sky-high fees. I
irony is that HARDGAINER methods are understand that these “personal trainers”
effective precisely because they are simple don’t need any qualifications, at least in
and straightforward. England. I know a man who has worked
In summary, one must apply maximum as a personal trainer at two of the largest
effort to a minimum amount of resistance gyms in the area. He laughs about what
exercise while satisfying all the out-of- easy money it was, especially private
gym factors. This is about all one needs to customers who could pay £30 per hour for
follow, to make consistent and his “expert” tuition. His qualifications in
considerable progress in their training. this field did not extend beyond the
In case anyone was wondering if I got a leaflets given out by the management.
copy of the NEW ENCYCLOPEDIA OF MODERN Now I’m back at Newcastle I can
BODYBUILDING signed, I will tell you what I train the way that I want in the university
did: I skipped the book signing and ordered gym, but I’m at a loss over where to
a copy of BEYOND BRAWN instead. train in the holidays.
– Michael Phelps Even the university gym is
disappointing, as there’s no power rack.
A sorry state of affairs There are, however, rows and rows of
Since starting Newcastle University, expensive, fancy-looking machines!
England, I’ve recently begun training Over the last month it has been
seriously. I enrolled in the university gym illustrated to me why most gyms are little
and trained the HARDGAINER way. more than a joke, and a very lucrative one
When it came to the Easter vacation I for those involved.
went home and decided to join the local – Jonathan Smith

ISSUE #61: JULY-AUGUST 1999 47

 British Grip Championships they are the bench press and a high
The ninth British Grip Championships will incline. At times he has done other work,
take place on Saturday July 31, 1999 in but his down-to-business movements are
Stafford, England. There will be four the bench and high incline, done with 8
events: two-hands pinch lift, one-hand reps and a couple of work sets. He also
vertical bar lift, Weaver stick lift to rear and does deadlifts, squats and leg presses.
the one-hand deadlift using an Olympic bar. Other than that, nothing else is even worth
There will be three categories of the mention. And remember, this is the
competition: open, intermediate and novice. amount of exercise that does the job for
For further information, contact David Kelvin. This is already less than most hard
Horne, 16 West Close, Stafford ST16 3TG, gainers use. If Kelvin can get the job done
England, tel. 01785 601903. with so little exercise (but done hard), then
hard gainers don’t need more exercise.
From The Pit About fifteen years ago I trained a
Finding out how much exercise you need teenager called Dan Turpen. Dan was very
and not how much your body can stand is gifted, with great muscle shape, good
still the biggest problem most weight looks, and tougher than nails. Dan would
trainees have failed to understand. work as hard as anyone I’d ever seen. I
In the last week two HARDGAINER made it my business to see he worked
readers have been in touch with me. Both hard, and I would have a good man
were doing workouts that “would kill a training with him when I could, to get the
horse” if done in the way “you must” in best out of Dan. One such man was Jeff
order to gain strength and size. On top of Sellers, Strength Coach at The University
that they were doing way too much cardio of Evansville. Jeff told me, “Every time I
work. One of them said that his workout worked with Dan I got sick,” such was the
takes him two hours to complete. intensity Dan worked with.
If you’re a hard gainer, then working Anyway, Dan went on to win the
out for two hours will wear you out. Teenage Mr. USA and along the way he
The strongest man in the history of attracted some writers and people from the
The Pit is Kelvin Hayes. Kelvin has been bodybuilding scene. One such writer asked
drug tested many times, both lie detector me about Dan’s program at the time.
and urine. Plus I’ve watched his gains When I gave him the program—an
over the years and it’s evident to me that abbreviated one, of course—the writer
he has never used drugs. looked at it with horror, and proceeded to
Though Kelvin is not a hard gainer, if tell me he would put in the magazine that
he trained the way of the two HARDGAINER Dan was working out three days on and
readers who contacted me, then he would one off, which was nothing but a lie.
probably think he was a hard gainer. – Dick Conner
Kelvin has a 804 squat, 500 bench press
and 695 deadlift. THE ROUND TABLE
At this stage, Kelvin never does cardio Here are further excerpts from The Round
work. He could do a little, but very little, Table at www.hardgainer.com
as it would cost him strength. Twenty
minutes twice a week would be a max. Twenty-rep squats
But he does none. Most of the people on TRT support 20-rep
How does Kelvin train? Over the years squats. What’s the advantage of these over
that I’ve seen him lift, he has had two a 5 x 5 rep scheme, other than the
basic movements for his upper body, and cardiovascular aspect?

48 HARDGAINER
Response #1 it. And I was only training three or four
Twenty-rep squats build power by exercises per session for one or two sets.
stringing together 20 singles, if your It was like magic.
stabilizers don’t cry “uncle” first; 20-rep If you want to be bigger and stronger
squats ensure the leg press machine’s more than anything in the world, then
popularity; 20-rep squats stretch the will; nothing will stop you from accomplishing
20-rep squats leave cool looking sweat that. How far you get does depend on your
and spit drops on your training log; 20-rep genes. But how long it takes you to get
squats build muscle the old-fashioned way. there depends on your mindset.
The term “hard gainer” means that
Response #2 your training and eating habits are going
Twenty-rep squats are extremely good for to be very different from a guy who can
stimulating muscle growth. The 5 x 5 train almost every day and grow. It doesn’t
scheme is good for working on strength. mean you can’t be big and strong. It
Many people alternate them. You can keep means that you’ll have to take a different
a 20-rep cycle going for a long, long time path and work harder than him to attain
if you don’t go too fast on adding weight, size. Don’t look at it as a hindrance, but as
but eventually you’ll burn out. If you’re a guideline to help you find your way.
not into cycling, that’s often a good time
to switch to a 5 x 5 scheme for a while. INSPIRING QUOTES
Perspective
Hard gainer vs no gainer “Most of us miss out on life’s big prizes—
When I started training, the term “hard the Pulitzer, Oscars, Tonys, Emmys. But
gainer” really didn’t mean anything. I we’re all eligible for life’s small
didn’t have all of the great information pleasures—a pat on the back, a kiss
that we have spreading around now. I only behind the ear, a four-pound bass, a full
had hogwash out of a number of glossy moon, an empty parking space, a crackling
magazines. I struggled for the first three fire, a great meal, a glorious sunset, hot
years to put on any noticeable amount of soup, cold beer. Don’t fret about copping
muscle. I never experienced that surge of life’s grand awards. Enjoy its tiny delights.
gains that beginners talk about. The first There are plenty for all of us.”
three years of my training produced 15–20 – Anonymous
pounds of muscle. Many beginners claim Attitude
that kind of growth the first six months to “When we accept tough jobs as a challenge
a year. So I was in the far depths of to our ability, and wade into them with joy
depression for a long time because I and enthusiasm, miracles can happen.”
thought that I would never be able to get – Arland Gilbert
much bigger than I currently was.
Then I started noticing the articles in Obstacles
IRONMAN by Stuart, and how he catered to “For a long time it seemed to me that real
guys that were struggling, such as myself. life was about to begin, but there was
Following a similar routine that Stuart had always some obstacle in the way.
published, I watched my strength gains Something had to be got through first,
and bodyweight soar. Training twice or so some unfinished business; time still to be
a week, and concentrating on deadlifting served, a debt to be paid. Then life would
and dips and other movements of the like, begin. At last it dawned on me that these
I got big and strong real fast. From the obstacles were my life.”
170 pound range up to 215 before I knew – Bette Howland

ISSUE #61: JULY-AUGUST 1999 49

Final page