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Increase Your Training Potential
“Out of the Box” Training Mentality and Focus
for maximum strength, flexibility and performance.
IFPA Master Trainer – Terry Giles
On of the most common things I have encountered almost daily in the past 28 years in the “iron-sports” and industry is the miss conceptions, miss understandings and just plain bad information surrounding training and nutrition, even by some of the most “knowledgeable experts” and seasoned veterans. Not meaning to sound off-key, but fact is there are many folks who just don’t get it. Some folks tend to get “locked” into one train of thought and never venture outside of this “box” to see what else may exist – no evolution, no innovation and no understanding beyond what they already “know” (as in know-it all). Experience is the best teacher and has proven time and time again to be the foundation for an all around understanding of one’s self. Take this “experience” and add in an entrepreneurial spirit if you will – a willingness and desire to experiment and discover new avenues of learning and understanding of human physiology and the truth about exercise induced growth, strength and performance and nutrition and you begin to understand “out of the box” training and its basis for being. Couple this with training thousands of people – each with their own unique chemistry, physiology and set of ideas, rules and body types and you soon begin to catalog years and years of experience in the results of multi-angle training, intensity training, over-load and pre-stress principles. You begin to determine things are not the same for “every” body – and what you learned from the text books was just that – text book learning. Champions are not forged from text books – they are created out of experience, trail and error and the willingness to always forge ahead to set new bounds to be better tomorrow than yesterday. True champions are the product of unconventional wisdom and the ability to think and train “out of the box”.
How many times have you sat in the gym and watched others work-out? I mean really watch the effort they put forth to better themselves, the exercises, the form, the movement – better yet – the application of the exercise to their specific goals. How many times have you thought about that for yourself? What I am asking is how often do you “re-examine” your goals, your current physique or strength or performance ability and analyze “what do I need to do or change to be better?”
How often do you evaluate or review your training to insure what you are doing (and eating by the way) matches up to what you want to accomplish or improve – achieving your ultimate goal? Are you one of the people how enter the gym in a mindless state and simply “do legs” because it is “leg day” – even if you don’t feel like doing legs? Or are you one of the “thinkers” that show up on leg day and say “I am not going to get a good leg workout today – I need to re-think my strategy and get the most out of my training today – so I am going to train chest or back or what ever…? Training is not a “scheduled” event – it is a period of time set aside out of the rest of your day – in which you dedicate yourself to being better, to being bigger, stronger, faster – to perform better. It is your daily opportunity to make yourself the best you can be on that day – with a goal to be even better tomorrow. Thos of you that know me, have met me, read my articles or listened to my seminars and lectures know how I feel about our place in this sub-culture of iron athletes and the roles we play. You know how passionate I am about training, nutrition and most of all mental awareness of who and what we are – what you are – and what your goals, motivation and drive is. These essential elements set us aside from the rest of the world – we WANT to be different. That is why we wake up at 4:30 in the morning and drag ourselves into the gym and train our hearts out – because we are driven to be different – we are driven to be better, bigger, stronger, faster and perform better. We will be different because we are dedicated to our culture – the “iron culture” and we are dedicated to being the best in a sea of mediocrity
That said….(more on that in later articles I can assure you), we need to focus on a few key elements in our nutrition and training as we evolve ourselves into being one of the elite few (people that actually “get it”) with a pin point focus on being the best, being the biggest and being the strongest. We have to move from the “mindless” mentality of follow the leader training, read it in a book programs and take ourselves to a higher level of understanding and awareness of what we do and what we eat and how it equates to our reaching our goals and beyond. The first step we will take is in understanding the principles for “out of the box” training, which actually are simple, they merely require that you open your mind and not “know it all” going in. Take text book and throw it out the window – we will deal only in realities of self and we will aspire to achieve a greater understanding of our own physiologies and responses to both exercise and nutrition. We will understand our own aptitude for growth and gains. We will know how to train and how to eat to get the best out of OUR bodies and that will become our creed – no matter what anyone else “thinks”, because we dared to think out side of the box. It is called dare to be great and most don’t understand it – few try it and only the best succeed and realize their true potential and actually achieve it. Do you have what it takes? It isn’t easy – it doesn’t happen overnight, it can be a grueling process – it is far easier to “follow” the leader and walk in the same path. But nothing worth having ever comes easy – if it did, would it even be worth having?
The first and primary understanding for muscle growth, strength gains and over-all performance is the importance of protein and protein’s impact on muscle. The journals are filled with definitive information, scientific data and clinical support that athletes have a higher demand for protein than “normal” individuals. All the magazines write about it – everyone talks about it and advertisements tell us of the varied benefits and purpose of this vital nutrient. But cutting through all of the “marketing” BS and understanding the true scientific impact of protein is really key. So let’s break it down to the most simple of terms – muscles need protein to grow – period. Yet the debate rages on, so you can stand and debate or you can think for yourself and adhere to the findings of one of this country’s most prominent protein researchers, PW Lemon, who is one of the foremost authorities on protein and its application and need for athletes. His studies are some of the most quoted (though often “miss-quoted”) research in sports nutrition. But in his infinite wisdom (as he is truly one of those that “get it”) understanding the debate over protein simply states the obvious in research he published in the International Journal of Sports Nutrition where he states “Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA).” He goes on further to say “Despite the frequently expressed concern about adverse effects of high protein intake, there is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals.”
Further studies, like the one published in Curr Sports Med Rep (2003) really hits the nail on the head when it clearly states “carbohydrate and protein intake in the post-exercise period aid in protein synthesis and restoration of muscle glycogen stores. However, athletes and their advisors must be prepared to try various nutritional strategies in order to optimize both performance and training.” Did you get that? Athletes and their advisors (coaches, trainers and nutritionists) must be prepared to try various nutritional strategies in order to optimize both performance and training. Here you go, science telling you straight face that no two people are the same and for optimal results you must be willing to try different things – in other words – think outside of the box. Find what works for you and follow it.
I think everyone can agree that exercise itself has a positive effect on muscle growth. However there needs to be an understanding that this growth can only occur if muscle protein synthesis exceeds muscle protein breakdown. There must be a positive muscle protein balance or as it is more commonly referred to “a positive nitrogen balance”. Resistance exercise improves muscle protein balance, however if there is insufficient food (nutrient) intake, then the balance will be negative (i.e., catabolic). The response of muscle protein metabolism to training (with resistance exercise) will last for 24-48 hours. Therefore, the interaction between protein metabolism and any meals or nutritional supplements consumed in this period will determine the degree of impact of your dietary intake (diet) on muscle hypertrophy (growth). Amino acid availability has a huge impact on muscle growth as it is an important regulator of muscle protein metabolism. This underlines the importance of using quality protein sources to fuel your muscle growth. The interaction of post-exercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism (growth) than when dietary amino acids are not present. In basic terms this means when you don’t have enough quality protein available to feed your muscles. This has been well documented in numerous scientific studies and in targeted research with athletes as well as in real world experiences in the gym with athletes giving their all to their training and dietary intake….it is what separates the champions from the “wanna-bes”.
To take this even further and how it applies to training and growth – I go back to the amount of thought and aptitude you put into your training and what you do to maximize your growth potential. It is all about “out of the box” baby. My background in athletics started in the martial arts, in a period of time everyone believed that weightlifting made you “muscle bound” and limited your range of motion and your speed. This was the text book thought – both in Exercise Physiology class and in the karate studios themselves – hell even the martial artists believed it. Ask anyone and they would tell you – bodybuilders and weightlifters are muscle bound. Sorry – didn’t work for me…didn’t work for me at all – in fact put me at odds with my professors, peer group and just about anyone that I spoke to on the subject. Well now 10 years later – it has been proven this was a misconception – a myth, for decades. It is only recently that it is not being taught as gospel to exercise phys students.
Muscles and weight training does not make you muscle bound – and for martial artists – it doesn’t slow you down or limit your range of motion. Look at the number of main stream athletes (from outside of strength related sports) like golfers, tennis players and race car drivers that lift weights to maximize their athletic performance and ability to perform at a higher level. Let’s look at what is the key here…I will break it down into very simple terms to illustrate the principles using the martial arts as an example, the hurdles I faced there and then how we will apply the specifics of “out of the box” thinking to building strength and muscle size for bodybuilding, powerlifting and athletic performance.
In addition to my 25 + years in bodybuilding, powerlifting and the nutritional supplement industry, my start came in the form of martial arts and I am still actively involved after 36 years. I was the “odd ball” that proved beyond a shadow of a doubt that the myth of muscle bound was just that – a myth. Done with the introduction - let's get back to the "myths and legends" and their relationship to the arts and weight training. We have all been told the myth of "muscle bound athletes" - big guys with big muscles and no flexibility and even less speed. We have all followed the legend of not weight training due to the fact you too would become one of these muscle bound freaks with no flexibility and no speed - probably no coordination either. Well sit back - I think you might enjoy this......or not - we'll see.
As far as weight lifting goes; stretching is an essential element to success as a weightlifter be it a bodybuilder or a powerlifter, as much as it is for a martial artist, the reason lies in the muscle fascia. The muscle fascia is the "envelope" that surrounds the muscle. By stretching the muscles - you are in fact stretching the muscle fascia - thereby allowing more "room" inside the fascia for muscular growth and development. Regarding the martial arts - stretching plays an all important role in increasing flexibility and protecting the muscle against injury while strengthening the adaptive tendon, ligament and connective tissue. These two go hand in hand. You see - stretching helps condition the muscle as well as providing an excellent atmosphere for muscular growth. The more stretch - the more flexibility - the more flexibility - the more you increase the range of motion of the muscles. The more you increase the range of motion, the more muscle fibers get stimulated - the more muscle fibers stimulated - the more increase in muscle - this increase in muscle equals greater strength as well as improved speed, balance and agility. You see by increasing the amount of muscle - you improve the body's balance thereby improving agility.
Muscle is fired or triggered by electrical stimulus, this is known as reflex action. The greater amount of muscle firing in unison - the greater the overall response - which equals an increase in speed as well as strength. Now how does this apply to you? Well it is quite simple – as a martial artist you either integrate weight training into your training to increase your speed, agility, balance and strength. Think about it like this - you and your opponent or assailant is of equal technical skills - you bench press 50 pounds - he bench presses 200 - you squat 100 pound - he squats 300. Who is going to have the stronger punch or kick - all skills equal - you are under powered for this confrontation, plain and simple - you are gonna' get your ass whipped. I am currently 5' 10" and a mere 298 pounds - I still do a full splits (and fit into 34 waist pants) and have what most consider extremely fast reflex speed and incredible agility with a great martial arts history and record – trust me weight training will not hurt your martial arts training, only enhance and improve your current abilities. When you equate the amount of weight I handle with ease in my training – to the power I deliver in a kick or punch, you begin to understand the importance of strength training and muscle for maximum impact as a martial artist.
Let's look at your legs as a starting point as they are the most crucial in athletic performance. Your legs are your foundation - they are the platform for all you do. All sports require good strong stance - foot position - balance - everything you do starts at the legs - they are the base. When a fighter begins to tire in the ring - his legs are the first to go. When you lose your legs - you lose your ability to move, evade, attack or counter. So the need for a strong set of legs or should I say a "strong foundation" is obvious. Effective sweeps, leg checks and blocks all require strength - the strength in your legs equates to strength in all rotary torso movements, such as upper cuts, cross body movements and hooks. Now examine the movement and muscular involvement in an exercise like a squat - it involves the thighs, calves, tibia (front part of your lower leg opposite of the calf), hamstrings, glutes and abdominals. All of these muscles come into play in a major way (as do many others in a minimal way) just to execute the squat exercise. Now examine the components of a successful front kick - let's see......solid footing - stance and balance - all of which is controlled by the strength in the thighs, calves, and tibia. Now finishing the kick, we are relying on the power of the thighs, glutes and hamstrings for not only an effective penetrating kick - but we involve all of these muscles for mere stability and balance. Ever see a newborn horse - they can't stand up and they are very wobbly - they have no balance. As their legs become stronger - look at what they can accomplish - winning races and jumping obstacles - all of this from something that started out so weak and unbalanced.
Now apply the same general “understandings” to bodybuilding or powerlifting, it is a similar quest to posses a strong foundation on which to build. It underscores the importance of stretching and range of motion to achieve the greater muscle balance, to stimulate and fire as much fiber as possible with each and every set you perform. Controlling the weight through full and complete as well as varied ranges of motion for each muscle group, fully insuring you have hit every angle and left no fiber untouched. You must make realistic evaluations as to your physique and your weaknesses to be able to pin point the areas you need to bombard and train with every conceivable angle and insure your nutrition is feeding these intense training sessions. The road to a bigger muscle begins with an open mind and the ability to think outside the box. The ability to evaluate yourself, insure proper nutrition (including – but not limited to adequate protein intake) and focus on key training principles that most people ignore, never fully understand or don’t even take the time to try – something as simple as stretching.
“Out of the Box” Training Mentality and Focus
for maximum strength, flexibility and performance.
IFPA Master Trainer – Terry Giles
On of the most common things I have encountered almost daily in the past 28 years in the “iron-sports” and industry is the miss conceptions, miss understandings and just plain bad information surrounding training and nutrition, even by some of the most “knowledgeable experts” and seasoned veterans. Not meaning to sound off-key, but fact is there are many folks who just don’t get it. Some folks tend to get “locked” into one train of thought and never venture outside of this “box” to see what else may exist – no evolution, no innovation and no understanding beyond what they already “know” (as in know-it all). Experience is the best teacher and has proven time and time again to be the foundation for an all around understanding of one’s self. Take this “experience” and add in an entrepreneurial spirit if you will – a willingness and desire to experiment and discover new avenues of learning and understanding of human physiology and the truth about exercise induced growth, strength and performance and nutrition and you begin to understand “out of the box” training and its basis for being. Couple this with training thousands of people – each with their own unique chemistry, physiology and set of ideas, rules and body types and you soon begin to catalog years and years of experience in the results of multi-angle training, intensity training, over-load and pre-stress principles. You begin to determine things are not the same for “every” body – and what you learned from the text books was just that – text book learning. Champions are not forged from text books – they are created out of experience, trail and error and the willingness to always forge ahead to set new bounds to be better tomorrow than yesterday. True champions are the product of unconventional wisdom and the ability to think and train “out of the box”.
How many times have you sat in the gym and watched others work-out? I mean really watch the effort they put forth to better themselves, the exercises, the form, the movement – better yet – the application of the exercise to their specific goals. How many times have you thought about that for yourself? What I am asking is how often do you “re-examine” your goals, your current physique or strength or performance ability and analyze “what do I need to do or change to be better?”
How often do you evaluate or review your training to insure what you are doing (and eating by the way) matches up to what you want to accomplish or improve – achieving your ultimate goal? Are you one of the people how enter the gym in a mindless state and simply “do legs” because it is “leg day” – even if you don’t feel like doing legs? Or are you one of the “thinkers” that show up on leg day and say “I am not going to get a good leg workout today – I need to re-think my strategy and get the most out of my training today – so I am going to train chest or back or what ever…? Training is not a “scheduled” event – it is a period of time set aside out of the rest of your day – in which you dedicate yourself to being better, to being bigger, stronger, faster – to perform better. It is your daily opportunity to make yourself the best you can be on that day – with a goal to be even better tomorrow. Thos of you that know me, have met me, read my articles or listened to my seminars and lectures know how I feel about our place in this sub-culture of iron athletes and the roles we play. You know how passionate I am about training, nutrition and most of all mental awareness of who and what we are – what you are – and what your goals, motivation and drive is. These essential elements set us aside from the rest of the world – we WANT to be different. That is why we wake up at 4:30 in the morning and drag ourselves into the gym and train our hearts out – because we are driven to be different – we are driven to be better, bigger, stronger, faster and perform better. We will be different because we are dedicated to our culture – the “iron culture” and we are dedicated to being the best in a sea of mediocrity
That said….(more on that in later articles I can assure you), we need to focus on a few key elements in our nutrition and training as we evolve ourselves into being one of the elite few (people that actually “get it”) with a pin point focus on being the best, being the biggest and being the strongest. We have to move from the “mindless” mentality of follow the leader training, read it in a book programs and take ourselves to a higher level of understanding and awareness of what we do and what we eat and how it equates to our reaching our goals and beyond. The first step we will take is in understanding the principles for “out of the box” training, which actually are simple, they merely require that you open your mind and not “know it all” going in. Take text book and throw it out the window – we will deal only in realities of self and we will aspire to achieve a greater understanding of our own physiologies and responses to both exercise and nutrition. We will understand our own aptitude for growth and gains. We will know how to train and how to eat to get the best out of OUR bodies and that will become our creed – no matter what anyone else “thinks”, because we dared to think out side of the box. It is called dare to be great and most don’t understand it – few try it and only the best succeed and realize their true potential and actually achieve it. Do you have what it takes? It isn’t easy – it doesn’t happen overnight, it can be a grueling process – it is far easier to “follow” the leader and walk in the same path. But nothing worth having ever comes easy – if it did, would it even be worth having?
The first and primary understanding for muscle growth, strength gains and over-all performance is the importance of protein and protein’s impact on muscle. The journals are filled with definitive information, scientific data and clinical support that athletes have a higher demand for protein than “normal” individuals. All the magazines write about it – everyone talks about it and advertisements tell us of the varied benefits and purpose of this vital nutrient. But cutting through all of the “marketing” BS and understanding the true scientific impact of protein is really key. So let’s break it down to the most simple of terms – muscles need protein to grow – period. Yet the debate rages on, so you can stand and debate or you can think for yourself and adhere to the findings of one of this country’s most prominent protein researchers, PW Lemon, who is one of the foremost authorities on protein and its application and need for athletes. His studies are some of the most quoted (though often “miss-quoted”) research in sports nutrition. But in his infinite wisdom (as he is truly one of those that “get it”) understanding the debate over protein simply states the obvious in research he published in the International Journal of Sports Nutrition where he states “Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA).” He goes on further to say “Despite the frequently expressed concern about adverse effects of high protein intake, there is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals.”
Further studies, like the one published in Curr Sports Med Rep (2003) really hits the nail on the head when it clearly states “carbohydrate and protein intake in the post-exercise period aid in protein synthesis and restoration of muscle glycogen stores. However, athletes and their advisors must be prepared to try various nutritional strategies in order to optimize both performance and training.” Did you get that? Athletes and their advisors (coaches, trainers and nutritionists) must be prepared to try various nutritional strategies in order to optimize both performance and training. Here you go, science telling you straight face that no two people are the same and for optimal results you must be willing to try different things – in other words – think outside of the box. Find what works for you and follow it.
I think everyone can agree that exercise itself has a positive effect on muscle growth. However there needs to be an understanding that this growth can only occur if muscle protein synthesis exceeds muscle protein breakdown. There must be a positive muscle protein balance or as it is more commonly referred to “a positive nitrogen balance”. Resistance exercise improves muscle protein balance, however if there is insufficient food (nutrient) intake, then the balance will be negative (i.e., catabolic). The response of muscle protein metabolism to training (with resistance exercise) will last for 24-48 hours. Therefore, the interaction between protein metabolism and any meals or nutritional supplements consumed in this period will determine the degree of impact of your dietary intake (diet) on muscle hypertrophy (growth). Amino acid availability has a huge impact on muscle growth as it is an important regulator of muscle protein metabolism. This underlines the importance of using quality protein sources to fuel your muscle growth. The interaction of post-exercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism (growth) than when dietary amino acids are not present. In basic terms this means when you don’t have enough quality protein available to feed your muscles. This has been well documented in numerous scientific studies and in targeted research with athletes as well as in real world experiences in the gym with athletes giving their all to their training and dietary intake….it is what separates the champions from the “wanna-bes”.
To take this even further and how it applies to training and growth – I go back to the amount of thought and aptitude you put into your training and what you do to maximize your growth potential. It is all about “out of the box” baby. My background in athletics started in the martial arts, in a period of time everyone believed that weightlifting made you “muscle bound” and limited your range of motion and your speed. This was the text book thought – both in Exercise Physiology class and in the karate studios themselves – hell even the martial artists believed it. Ask anyone and they would tell you – bodybuilders and weightlifters are muscle bound. Sorry – didn’t work for me…didn’t work for me at all – in fact put me at odds with my professors, peer group and just about anyone that I spoke to on the subject. Well now 10 years later – it has been proven this was a misconception – a myth, for decades. It is only recently that it is not being taught as gospel to exercise phys students.
Muscles and weight training does not make you muscle bound – and for martial artists – it doesn’t slow you down or limit your range of motion. Look at the number of main stream athletes (from outside of strength related sports) like golfers, tennis players and race car drivers that lift weights to maximize their athletic performance and ability to perform at a higher level. Let’s look at what is the key here…I will break it down into very simple terms to illustrate the principles using the martial arts as an example, the hurdles I faced there and then how we will apply the specifics of “out of the box” thinking to building strength and muscle size for bodybuilding, powerlifting and athletic performance.
In addition to my 25 + years in bodybuilding, powerlifting and the nutritional supplement industry, my start came in the form of martial arts and I am still actively involved after 36 years. I was the “odd ball” that proved beyond a shadow of a doubt that the myth of muscle bound was just that – a myth. Done with the introduction - let's get back to the "myths and legends" and their relationship to the arts and weight training. We have all been told the myth of "muscle bound athletes" - big guys with big muscles and no flexibility and even less speed. We have all followed the legend of not weight training due to the fact you too would become one of these muscle bound freaks with no flexibility and no speed - probably no coordination either. Well sit back - I think you might enjoy this......or not - we'll see.
As far as weight lifting goes; stretching is an essential element to success as a weightlifter be it a bodybuilder or a powerlifter, as much as it is for a martial artist, the reason lies in the muscle fascia. The muscle fascia is the "envelope" that surrounds the muscle. By stretching the muscles - you are in fact stretching the muscle fascia - thereby allowing more "room" inside the fascia for muscular growth and development. Regarding the martial arts - stretching plays an all important role in increasing flexibility and protecting the muscle against injury while strengthening the adaptive tendon, ligament and connective tissue. These two go hand in hand. You see - stretching helps condition the muscle as well as providing an excellent atmosphere for muscular growth. The more stretch - the more flexibility - the more flexibility - the more you increase the range of motion of the muscles. The more you increase the range of motion, the more muscle fibers get stimulated - the more muscle fibers stimulated - the more increase in muscle - this increase in muscle equals greater strength as well as improved speed, balance and agility. You see by increasing the amount of muscle - you improve the body's balance thereby improving agility.
Muscle is fired or triggered by electrical stimulus, this is known as reflex action. The greater amount of muscle firing in unison - the greater the overall response - which equals an increase in speed as well as strength. Now how does this apply to you? Well it is quite simple – as a martial artist you either integrate weight training into your training to increase your speed, agility, balance and strength. Think about it like this - you and your opponent or assailant is of equal technical skills - you bench press 50 pounds - he bench presses 200 - you squat 100 pound - he squats 300. Who is going to have the stronger punch or kick - all skills equal - you are under powered for this confrontation, plain and simple - you are gonna' get your ass whipped. I am currently 5' 10" and a mere 298 pounds - I still do a full splits (and fit into 34 waist pants) and have what most consider extremely fast reflex speed and incredible agility with a great martial arts history and record – trust me weight training will not hurt your martial arts training, only enhance and improve your current abilities. When you equate the amount of weight I handle with ease in my training – to the power I deliver in a kick or punch, you begin to understand the importance of strength training and muscle for maximum impact as a martial artist.
Let's look at your legs as a starting point as they are the most crucial in athletic performance. Your legs are your foundation - they are the platform for all you do. All sports require good strong stance - foot position - balance - everything you do starts at the legs - they are the base. When a fighter begins to tire in the ring - his legs are the first to go. When you lose your legs - you lose your ability to move, evade, attack or counter. So the need for a strong set of legs or should I say a "strong foundation" is obvious. Effective sweeps, leg checks and blocks all require strength - the strength in your legs equates to strength in all rotary torso movements, such as upper cuts, cross body movements and hooks. Now examine the movement and muscular involvement in an exercise like a squat - it involves the thighs, calves, tibia (front part of your lower leg opposite of the calf), hamstrings, glutes and abdominals. All of these muscles come into play in a major way (as do many others in a minimal way) just to execute the squat exercise. Now examine the components of a successful front kick - let's see......solid footing - stance and balance - all of which is controlled by the strength in the thighs, calves, and tibia. Now finishing the kick, we are relying on the power of the thighs, glutes and hamstrings for not only an effective penetrating kick - but we involve all of these muscles for mere stability and balance. Ever see a newborn horse - they can't stand up and they are very wobbly - they have no balance. As their legs become stronger - look at what they can accomplish - winning races and jumping obstacles - all of this from something that started out so weak and unbalanced.
Now apply the same general “understandings” to bodybuilding or powerlifting, it is a similar quest to posses a strong foundation on which to build. It underscores the importance of stretching and range of motion to achieve the greater muscle balance, to stimulate and fire as much fiber as possible with each and every set you perform. Controlling the weight through full and complete as well as varied ranges of motion for each muscle group, fully insuring you have hit every angle and left no fiber untouched. You must make realistic evaluations as to your physique and your weaknesses to be able to pin point the areas you need to bombard and train with every conceivable angle and insure your nutrition is feeding these intense training sessions. The road to a bigger muscle begins with an open mind and the ability to think outside the box. The ability to evaluate yourself, insure proper nutrition (including – but not limited to adequate protein intake) and focus on key training principles that most people ignore, never fully understand or don’t even take the time to try – something as simple as stretching.
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