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hi this is dr mark p. i have enclosed chapter 6 of my book for your enjoyment. thank you.
Chapter 6
Machines and Free Weights vs. the Forgotten Exercises
The argument in regards to superiority of the value of machines vs. free weights has existed ever since machines were first introduced to the industry. While the majority of traditional trainees will probably conclude that free weights are better, these same individuals are probably also misusing them as well. Because there are so many variables involved however, I feel that the above argument is far too subjective even to be subject to debate. The mode of resistance does not matter so much as its application.
In reality your muscles don’t know the difference between the resistance provided by a machine or barbell, from a sack of manure. The focus then should not be on the differentiation of the two, but rather how both compliment each other when integrated one reciprocal to the other. Machines and free weights both have their place as each have distinct advantages, but to substitute one for the other is never a solution.
In all fairness to barbells, I will say that free weights should always remain the foundation of any training regiment. There is no substitute for the way that they recruit the secondary stabilization muscles thereby enhancing the overall effects to a muscle group in its entirety.
In most cases however, best results are achieved with barbell movements by preceding them with the integration of exercises performed in an isolated fashion. These movements are best performed with machines, which better prepare the muscles and their associated structures greatly increasing the value of compound barbell exercises. However, there is a bountiful supply of exercises that which serve as excellent precursors to free-weights, some of which are performed on machines while others are not.
There exists today a virtual smorgasbord of a variety of equipment available to satisfy any ones taste for iron, so why not take advantage of it? These multifarious arrays of apparatus are designed to work each individual body part from every conceivable angle. Most of this equipment is found today in practically every neighborhood gym in the world. Granted, there are certainly specific pieces of equipment that are more effective than others, therefore one must be discerning as to their selections.
Some equipment manufacturers in their ambition to re-invent the wheel have taken advantage of this avalanche of design innovation as an opportunity to promote some inferior products, and a lot of the equipment on the market is complete junk as far as I’m concerned.
With many of these inadequate pieces of equipment, the leverage factors are totally wrong. Either they inhibit a complete range of motion and the resistance curves are off, or they are just restrictive, cumbersome, and awkward. Unfortunately, many trainees do not understand the basic concepts as to what constitutes proper exercise function to know the difference.
Take a look at some of the clowns (uh, excuse me “members”) at the local health club. They think that just because they go through the motions on a piece of equipment while using way too much weight and just throwing the weights up and down, that they are working out properly. The degeneracy of the functional value of an exercise however, is not just limited to the inferior nature of a certain piece of equipment, but also by user error. This can also apply to the improper use of free weights as well.
Good, bad or indifferent, a trainee must learn to determine a certain qualified “feel” about a certain piece of equipment to establish its best use; that is, to adjust body to machine as to more effectively perform and make the best use of an exercise. Access to even the greatest bodybuilding tools in the world are of little value unless the trainee has a clear understanding and working knowledge of biomechanics and muscular function. With at least some experience in these areas, a trainee will be better qualified to accommodate for practically any circumstance of resistance exercise in order to derive its maximum benefit, albeit even with less than perfect equipment. This objective in fact can be attained whether it be with an abundant variety of equipment at ones disposal, or a lack thereof.
Maximum muscle stimulation can be obtained with very limited resources in the way of equipment however. The mode of transportation is not so important as an accurate map for charting the best course to its destination. Access to a large array of sophisticated machines and equipment is no substitute for creative innovation in the design of unique and effective training routines.
In addition to experience, flexibility in ones way of thinking is also necessary to open up new pathways for success in bodybuilding. Regardless of ones experience, that which is counterproductive to success is to possess a case of tunnel vision. Bad habits are hard to break. Only having reached the point where comprehensive understanding and experience meet, will an individual begin to appreciate the dynamics involved in the actual requirements to facilitate optimum muscle growth.
In my opinion, both machines and free weights are excellent and valuable tools, each providing they’re own unique benefits and advantages respectively. Likewise, there are some excellent and equally as effective movements that when integrated with conventional exercises, neither require barbells, dumbbells nor machines. These are the “forgotten exercises”. Most of these exercises are rarely given much attention to anymore, thus denying trainees the opportunity to create further possibilities for new muscle growth.
I once knew an individual who had resumed training after taking a long layoff. Having previously built up his body with free weights in the past, this individual had already built a solid foundation. In addition, he had unusually favorable genetics. Three months into his comeback, this man did not to use any free weights or machines at all. He limited himself instead to a set of dipping bars and a chinning bar that he had setup at his home. These were his only primary pieces of training equipment. His routine also included triceps bench dips; tiger bends for the triceps, and regular high repetition pushups. I am here to attest that within three months this man brought his arms up to a point where they appeared to be no less than 18 1/2” cold and were a sight to behold at a height of only about 5’7” in hard muscular condition. In the process he gained over 20 lbs.
Granted, this man had three things going for him, outstanding genetics, muscle memory and experience. But regardless, the level of muscle mass he was able to re-acquire in such a short period of time with such modest resources in the way of equipment was phenomenal. Even more remarkable was the fact that this was accomplished without performing a single curl, squat or bench press. Imagine what he could have accomplished had he trained with the variety of equipment available at a commercial gym and trained legs! This man easily had the potential to be world class. I have witnessed other individuals achieve similar results with abbreviated programs of this nature.
I am not advocating that everyone go out and attempt to duplicate this program and expect to achieve similar results. Few of us are blessed with this kind of extraordinary potential. This previously mentioned individual probably represents less than 1% of the total population as measured by his abundance of raw genetics. Most trainees would simply not respond in like fashion to this type of program. Nevertheless, the point I am trying to illustrate here is this; provided that proper growth stimulation has been achieved, amazing results can be attained even with very little in the way of sophisticated equipment.
Novice trainees and veterans alike often overlook movements such as the ones mentioned previously, yet bodybuilders commonly used similar exercises in the 1940’s and 50’s, yielding spectacular results. Clearly even then, these early champions were on the right track.
The following are some examples of other very effective exercises. Pushups with the hands placed close together; this movement can be applied as the final set of a multi- exercise triceps cycle. When done in this sequence, it is seldom necessary to use more than ones bodyweight, although by this time it will feel as though you are using resistance that is much heavier. The pump that is produced by this exercise is tremendous. Weighted bench dips for the triceps are another great exercise. These are performed with the hands behind the body placed on a bench with the feet suspended at approximately the same level.
Sissy squats are another great movement that can be included in a leg cycle. Grasp the ends of a towel wrapped around a bar or a stationary piece of equipment while leaning backwards with your feet together and placing all the resistance on the thighs. Resistance may gradually be added by using a weight support belt about the waist or a harness apparatus over the shoulders. Fifteen to twenty repetitions of this exercise will “thrill” the quadriceps (Hoo! I’ll bet Zane’s leg blaster is the S**T!) Try these in a “light” day cycle, every other leg workout.
Hack squats were originally known as “Hackenschmidt squats” named after the famous strongman who popularized the exercise. The movement was originally performed with nothing more than a barbell. Steve Reeves used to perform this exercise as a regular part of his leg workout. With this exercise, the barbell is held behind the body with the arms extended with a ¾ “block of wood is placed under the heels. Try this modified version; while holding the bar behind your back, have your training partner stand behind you placing pressure against your upper back as you lean slightly backwards. This exercise throws virtually all the tension directly onto the quadriceps even more so even than does a conventional hack squat machine. One-legged calf raises and donkey calf raises are two of the best ever exercises for the calves. The list goes on.
I am by no means advocating that trainees attempt to train, not utilizing the luxury of a variety of equipment available to them just because they could if they had to. On the contrary, the new system is not so much about the substitution of exercises rather than its emphasis on the implementation of a variety of exercises in such a way that they synergistically enhance the effects of others. But those who are limited in their selections of exercises however, certainly have some viable alternatives.
With so much in the way of gym equipment to choose from, this presents a vast opportunity to create a variety of interesting routines. When machines are combined with barbells and occasionally with some of the “forgotten exercises”, the effects of each are enhanced considerably. With so many possible applications, boredom or staleness will never be an issue.
There are some excellent reference guides out there that suggest an endless multitude of exercises to choose from. Two of the best are Bill Pearl’s Big Medicine training guide and Arnold Schwarzennegger’s Exercise Encyclopedia. Both are excellent texts, and feature just about every conceivable exercise ever imagined.
To paraphrase and old axiom with the following statement- “no exercise is an island”. There is no single movement which has such great value that it is superior in of itself. That is to say, there is no such thing as “one-stop shopping” when it comes to exercise selection. Conversely, there are some exercises that while they are considered to be of very little value, when combined with other exercises become powerful catalysts for promoting muscle growth.
Several years ago I decided to use myself as a subject for an “experiment”. I was out to prove to myself that a large degree of muscle mass could be attained in a short period of time with an abbreviated program and with the limited use of modern equipment. Beginning after a long layoff, my arms measured just less than 16” cold. The primary purpose of this effort was to examine the value of negative only resistance, which is the core of the new system.
My training was done at home. Back and chest workouts were limited to weighted chins and dips. I also performed spider curls, triceps presses, various floor pushups, bench dips and shoulder presses. I performed contiguous giant sets for the entire upper body consisting of fifteen exercises. These giant sets were done in “circuit” fashion, twice repeating a giant cycle of fifteen exercises. Each giant set also included one set of negative only resistance exercise for each muscle group. These movements included standard pushups, towel extensions, curls and side laterals performed with partner assisted negative only resistance.
For legs I performed only sissy squats and one-legged calf-raises. Legs were performed on a separate day. The workouts were abbreviated and intense, training each muscle group on the average of once every five days. I followed this routine for three months. The entire program looked something like this:
Day 1
Dips
Flat chest press
Pushups on the floor (Negative only)
Chins
Barbell rows
Shoulder press
Upright row
Side lateral (Negative only)
Triceps extension
Tiger press
Bench Dips
Seated triceps extension with towel (Negative only)
Spider curl
Standing curl
Preacher curl (Negative only)
(Repeat the rotation from the beginning)
Day 2
Sissy squats 5 sets
One-legged calf raises 5 sets
The results from this program were amazing. At the end of the 90-day period, my cold arm measurement increased to over 17” cold, to this point, the largest they had ever been drug free. This was even more remarkable considering that this was accomplished with such an abbreviated program and without using extremely heavy poundage’s.
I do not credit these results merely to the abbreviated schedule nor necessarily to the particular selection of exercises. It was not so much what I did so much as how I did it-the implementation of negative resistance being the most critical factor. It was the very momentum of the entire workout from beginning to end that acted as a catalyst onto itself that facilitated such rapid growth. The point is this; regardless of which vehicle you decide to use in order to reach your destination, the fundamental concepts of the new system will show you how to accomplish this objective as quickly and as effectively possible.
My personal observation of the bodybuilding-training scene is that I see very little in the way of progress as it applies to exploring effective exercise methodology. Authors are still hung up on linear thinking in terms of touting singular applications as being the last word in conceptual training efficacy. Some authorities emphasize high intensity, while others say that high volume is the key. Some say train light, others say to train heavy. Others say that it’s the actual exercises themselves that are the requisite for optimum results. Some say black while others say white. I could go on and on but what’s the point? Meanwhile these “experts” are missing the whole point entirely. The new system explores the synergistic application of exercise focusing on the whole rather than just the individual parts.
Any form of resistance exercise, whether it is in the form of machines or barbells, is merely a tool to be used as a means to an end. As long as these tools are used properly, they will produce outstanding results. If these tools are used improperly their value will be greatly diminished.
An exercise program can also become too complicated for it’s own good. Trainees must take caution to avoid the temptation of adding more exercises to their routines simply because they can. In the event that a trainee encounters a sticking point, adding exercises might seem to be the most logical decision at first, but this reasoning is never a solution. More is not necessarily better! (As if you haven’t heard that before.) Trainees at all levels take heed.
The traditional pre-exhaust method is an example of a system that causes its proponents to suffer from tunnel vision. Placing too much emphasis on the logistics of this concept causes one to entirely miss the boat from a “synergistic” point of view. For example, with the conventional pre-exhaust system, the isolated exercise, leg extensions would always precede full squats, the compound exercise. Leg extensions are considered an isolation exercise because they do not directly involve the secondary muscles, namely the hips and low back.
One of the problems I see with using leg extensions as the initial exercise for a pre-exhaust cycle in this case is this; as poundage’s increase in this exercise, so does form tend to rapidly deteriorate as well. Suddenly leg extensions become more of a power lift rather than an exercise designed to enable greater direct stimulation to the target muscle. This in turn overrides the contractile ability of the quadriceps, further diminishing the isolation value of this exercise. Second and more importantly, leg extensions do little to “pre-condition” the very complex hip and thigh areas. Overall, I would have to say that leg extensions are not a very effective exercise. If I were to advise doing them at all, it would be at the tail end of a “light” leg workout.
Contrary to the conventional pre-exhaust method, I believe that a much more effective approach is to “pre-condition” entire joint complexes before proceeding to heavy compound free weight exercises. It is first necessary that the target muscles, connective tissues and other related structures, be thoroughly prepared before performing heavier compound movements. Unless this is accomplished, the muscles will not be able to achieve their maximum contractile ability. This is a condition that is fully achieved by preceding compound barbell movements with “compound isolation movements” on machines or with other non-barbell exercises and not necessarily accomplished by isolation only exercises.
Compound exercises should be the very foundation of ones training protocol because of their great overall synergistic value. These movements are good example of exercises that effectively “precondition” their respective complex major muscle groups and associated underlying structures, better preparing them for compound type exercises. Similar pre-conditioning requirements would also apply to movements like squats, barbell curls and pressing movements.
Certain isolated exercises however, such as flyes and side laterals are very effective when performed first in a giant set cycle, provided they are performed properly and preceded by adequate warm-ups with compound movements. Repetitions should be performed strictly for isolated movements, with moderate poundage’s to minimize cheating and body swing. As of late, I have completely dropped dumbbell laterals in favor of low cable laterals for a much more consistent effect to the target muscle.
Complete training routines are featured in chapter 14. Most of the exercises included are performed on special equipment, however substituting for some of the basic exercises as discussed earlier in this chapter, will not detract from the effectiveness of the workouts. Designer equipment is not a substitute for intensity or the proper application of exercise. These will hopefully provide direction in designing personalized programs using the new system.
It was photographs in the late 60’s of Dave Draper’s majestic physique draped over the then popular Joe Weider 7-in one bench, that was the model of my early inspirations. One ad shot pictured Draper doing dips on a modified version of the bench that could be converted with one of its many special attachments.
As a fourteen year old, chins and dips had already become the foundation of my training regime. The all-time school record at my junior high for parallel bar dips was 32 repetitions. I was determined to beat it. When the day of testing came, I literally blew away the record with 47 repetitions! Later my world crumbled when the coach informed me that he had disqualified my performance and it would not be counted as a new record. He stated that I had done far too many reps over the current record to be taken seriously, and if I wanted another shot at the record I would have to test again the very next day, this time performing each repetition to his count.
The next day I could tell that I had still not fully recovered from the day before, but this would be the last chance I had at the record. I proceeded to perform each repetition to the teacher’s painfully slow cadence. This time I managed only 33 dips in perfect form, still beating the school record by one rep.
Looking back at the experience, it should have impacted me with a lesson as to the importance of proper exercise performance and form, but if you read the section about my early training years, you will see that this was definitely not the case. I continued to train with weights that were way too heavy and with sloppy form. This did nothing to contribute to the effectiveness of my workouts and brought with it injuries and disappointing results. Perhaps by penalizing me, my gym teacher in his wisdom was merely trying to impress upon me the importance of quality training.
Chapter 6
Machines and Free Weights vs. the Forgotten Exercises
The argument in regards to superiority of the value of machines vs. free weights has existed ever since machines were first introduced to the industry. While the majority of traditional trainees will probably conclude that free weights are better, these same individuals are probably also misusing them as well. Because there are so many variables involved however, I feel that the above argument is far too subjective even to be subject to debate. The mode of resistance does not matter so much as its application.
In reality your muscles don’t know the difference between the resistance provided by a machine or barbell, from a sack of manure. The focus then should not be on the differentiation of the two, but rather how both compliment each other when integrated one reciprocal to the other. Machines and free weights both have their place as each have distinct advantages, but to substitute one for the other is never a solution.
In all fairness to barbells, I will say that free weights should always remain the foundation of any training regiment. There is no substitute for the way that they recruit the secondary stabilization muscles thereby enhancing the overall effects to a muscle group in its entirety.
In most cases however, best results are achieved with barbell movements by preceding them with the integration of exercises performed in an isolated fashion. These movements are best performed with machines, which better prepare the muscles and their associated structures greatly increasing the value of compound barbell exercises. However, there is a bountiful supply of exercises that which serve as excellent precursors to free-weights, some of which are performed on machines while others are not.
There exists today a virtual smorgasbord of a variety of equipment available to satisfy any ones taste for iron, so why not take advantage of it? These multifarious arrays of apparatus are designed to work each individual body part from every conceivable angle. Most of this equipment is found today in practically every neighborhood gym in the world. Granted, there are certainly specific pieces of equipment that are more effective than others, therefore one must be discerning as to their selections.
Some equipment manufacturers in their ambition to re-invent the wheel have taken advantage of this avalanche of design innovation as an opportunity to promote some inferior products, and a lot of the equipment on the market is complete junk as far as I’m concerned.
With many of these inadequate pieces of equipment, the leverage factors are totally wrong. Either they inhibit a complete range of motion and the resistance curves are off, or they are just restrictive, cumbersome, and awkward. Unfortunately, many trainees do not understand the basic concepts as to what constitutes proper exercise function to know the difference.
Take a look at some of the clowns (uh, excuse me “members”) at the local health club. They think that just because they go through the motions on a piece of equipment while using way too much weight and just throwing the weights up and down, that they are working out properly. The degeneracy of the functional value of an exercise however, is not just limited to the inferior nature of a certain piece of equipment, but also by user error. This can also apply to the improper use of free weights as well.
Good, bad or indifferent, a trainee must learn to determine a certain qualified “feel” about a certain piece of equipment to establish its best use; that is, to adjust body to machine as to more effectively perform and make the best use of an exercise. Access to even the greatest bodybuilding tools in the world are of little value unless the trainee has a clear understanding and working knowledge of biomechanics and muscular function. With at least some experience in these areas, a trainee will be better qualified to accommodate for practically any circumstance of resistance exercise in order to derive its maximum benefit, albeit even with less than perfect equipment. This objective in fact can be attained whether it be with an abundant variety of equipment at ones disposal, or a lack thereof.
Maximum muscle stimulation can be obtained with very limited resources in the way of equipment however. The mode of transportation is not so important as an accurate map for charting the best course to its destination. Access to a large array of sophisticated machines and equipment is no substitute for creative innovation in the design of unique and effective training routines.
In addition to experience, flexibility in ones way of thinking is also necessary to open up new pathways for success in bodybuilding. Regardless of ones experience, that which is counterproductive to success is to possess a case of tunnel vision. Bad habits are hard to break. Only having reached the point where comprehensive understanding and experience meet, will an individual begin to appreciate the dynamics involved in the actual requirements to facilitate optimum muscle growth.
In my opinion, both machines and free weights are excellent and valuable tools, each providing they’re own unique benefits and advantages respectively. Likewise, there are some excellent and equally as effective movements that when integrated with conventional exercises, neither require barbells, dumbbells nor machines. These are the “forgotten exercises”. Most of these exercises are rarely given much attention to anymore, thus denying trainees the opportunity to create further possibilities for new muscle growth.
I once knew an individual who had resumed training after taking a long layoff. Having previously built up his body with free weights in the past, this individual had already built a solid foundation. In addition, he had unusually favorable genetics. Three months into his comeback, this man did not to use any free weights or machines at all. He limited himself instead to a set of dipping bars and a chinning bar that he had setup at his home. These were his only primary pieces of training equipment. His routine also included triceps bench dips; tiger bends for the triceps, and regular high repetition pushups. I am here to attest that within three months this man brought his arms up to a point where they appeared to be no less than 18 1/2” cold and were a sight to behold at a height of only about 5’7” in hard muscular condition. In the process he gained over 20 lbs.
Granted, this man had three things going for him, outstanding genetics, muscle memory and experience. But regardless, the level of muscle mass he was able to re-acquire in such a short period of time with such modest resources in the way of equipment was phenomenal. Even more remarkable was the fact that this was accomplished without performing a single curl, squat or bench press. Imagine what he could have accomplished had he trained with the variety of equipment available at a commercial gym and trained legs! This man easily had the potential to be world class. I have witnessed other individuals achieve similar results with abbreviated programs of this nature.
I am not advocating that everyone go out and attempt to duplicate this program and expect to achieve similar results. Few of us are blessed with this kind of extraordinary potential. This previously mentioned individual probably represents less than 1% of the total population as measured by his abundance of raw genetics. Most trainees would simply not respond in like fashion to this type of program. Nevertheless, the point I am trying to illustrate here is this; provided that proper growth stimulation has been achieved, amazing results can be attained even with very little in the way of sophisticated equipment.
Novice trainees and veterans alike often overlook movements such as the ones mentioned previously, yet bodybuilders commonly used similar exercises in the 1940’s and 50’s, yielding spectacular results. Clearly even then, these early champions were on the right track.
The following are some examples of other very effective exercises. Pushups with the hands placed close together; this movement can be applied as the final set of a multi- exercise triceps cycle. When done in this sequence, it is seldom necessary to use more than ones bodyweight, although by this time it will feel as though you are using resistance that is much heavier. The pump that is produced by this exercise is tremendous. Weighted bench dips for the triceps are another great exercise. These are performed with the hands behind the body placed on a bench with the feet suspended at approximately the same level.
Sissy squats are another great movement that can be included in a leg cycle. Grasp the ends of a towel wrapped around a bar or a stationary piece of equipment while leaning backwards with your feet together and placing all the resistance on the thighs. Resistance may gradually be added by using a weight support belt about the waist or a harness apparatus over the shoulders. Fifteen to twenty repetitions of this exercise will “thrill” the quadriceps (Hoo! I’ll bet Zane’s leg blaster is the S**T!) Try these in a “light” day cycle, every other leg workout.
Hack squats were originally known as “Hackenschmidt squats” named after the famous strongman who popularized the exercise. The movement was originally performed with nothing more than a barbell. Steve Reeves used to perform this exercise as a regular part of his leg workout. With this exercise, the barbell is held behind the body with the arms extended with a ¾ “block of wood is placed under the heels. Try this modified version; while holding the bar behind your back, have your training partner stand behind you placing pressure against your upper back as you lean slightly backwards. This exercise throws virtually all the tension directly onto the quadriceps even more so even than does a conventional hack squat machine. One-legged calf raises and donkey calf raises are two of the best ever exercises for the calves. The list goes on.
I am by no means advocating that trainees attempt to train, not utilizing the luxury of a variety of equipment available to them just because they could if they had to. On the contrary, the new system is not so much about the substitution of exercises rather than its emphasis on the implementation of a variety of exercises in such a way that they synergistically enhance the effects of others. But those who are limited in their selections of exercises however, certainly have some viable alternatives.
With so much in the way of gym equipment to choose from, this presents a vast opportunity to create a variety of interesting routines. When machines are combined with barbells and occasionally with some of the “forgotten exercises”, the effects of each are enhanced considerably. With so many possible applications, boredom or staleness will never be an issue.
There are some excellent reference guides out there that suggest an endless multitude of exercises to choose from. Two of the best are Bill Pearl’s Big Medicine training guide and Arnold Schwarzennegger’s Exercise Encyclopedia. Both are excellent texts, and feature just about every conceivable exercise ever imagined.
To paraphrase and old axiom with the following statement- “no exercise is an island”. There is no single movement which has such great value that it is superior in of itself. That is to say, there is no such thing as “one-stop shopping” when it comes to exercise selection. Conversely, there are some exercises that while they are considered to be of very little value, when combined with other exercises become powerful catalysts for promoting muscle growth.
Several years ago I decided to use myself as a subject for an “experiment”. I was out to prove to myself that a large degree of muscle mass could be attained in a short period of time with an abbreviated program and with the limited use of modern equipment. Beginning after a long layoff, my arms measured just less than 16” cold. The primary purpose of this effort was to examine the value of negative only resistance, which is the core of the new system.
My training was done at home. Back and chest workouts were limited to weighted chins and dips. I also performed spider curls, triceps presses, various floor pushups, bench dips and shoulder presses. I performed contiguous giant sets for the entire upper body consisting of fifteen exercises. These giant sets were done in “circuit” fashion, twice repeating a giant cycle of fifteen exercises. Each giant set also included one set of negative only resistance exercise for each muscle group. These movements included standard pushups, towel extensions, curls and side laterals performed with partner assisted negative only resistance.
For legs I performed only sissy squats and one-legged calf-raises. Legs were performed on a separate day. The workouts were abbreviated and intense, training each muscle group on the average of once every five days. I followed this routine for three months. The entire program looked something like this:
Day 1
Dips
Flat chest press
Pushups on the floor (Negative only)
Chins
Barbell rows
Shoulder press
Upright row
Side lateral (Negative only)
Triceps extension
Tiger press
Bench Dips
Seated triceps extension with towel (Negative only)
Spider curl
Standing curl
Preacher curl (Negative only)
(Repeat the rotation from the beginning)
Day 2
Sissy squats 5 sets
One-legged calf raises 5 sets
The results from this program were amazing. At the end of the 90-day period, my cold arm measurement increased to over 17” cold, to this point, the largest they had ever been drug free. This was even more remarkable considering that this was accomplished with such an abbreviated program and without using extremely heavy poundage’s.
I do not credit these results merely to the abbreviated schedule nor necessarily to the particular selection of exercises. It was not so much what I did so much as how I did it-the implementation of negative resistance being the most critical factor. It was the very momentum of the entire workout from beginning to end that acted as a catalyst onto itself that facilitated such rapid growth. The point is this; regardless of which vehicle you decide to use in order to reach your destination, the fundamental concepts of the new system will show you how to accomplish this objective as quickly and as effectively possible.
My personal observation of the bodybuilding-training scene is that I see very little in the way of progress as it applies to exploring effective exercise methodology. Authors are still hung up on linear thinking in terms of touting singular applications as being the last word in conceptual training efficacy. Some authorities emphasize high intensity, while others say that high volume is the key. Some say train light, others say to train heavy. Others say that it’s the actual exercises themselves that are the requisite for optimum results. Some say black while others say white. I could go on and on but what’s the point? Meanwhile these “experts” are missing the whole point entirely. The new system explores the synergistic application of exercise focusing on the whole rather than just the individual parts.
Any form of resistance exercise, whether it is in the form of machines or barbells, is merely a tool to be used as a means to an end. As long as these tools are used properly, they will produce outstanding results. If these tools are used improperly their value will be greatly diminished.
An exercise program can also become too complicated for it’s own good. Trainees must take caution to avoid the temptation of adding more exercises to their routines simply because they can. In the event that a trainee encounters a sticking point, adding exercises might seem to be the most logical decision at first, but this reasoning is never a solution. More is not necessarily better! (As if you haven’t heard that before.) Trainees at all levels take heed.
The traditional pre-exhaust method is an example of a system that causes its proponents to suffer from tunnel vision. Placing too much emphasis on the logistics of this concept causes one to entirely miss the boat from a “synergistic” point of view. For example, with the conventional pre-exhaust system, the isolated exercise, leg extensions would always precede full squats, the compound exercise. Leg extensions are considered an isolation exercise because they do not directly involve the secondary muscles, namely the hips and low back.
One of the problems I see with using leg extensions as the initial exercise for a pre-exhaust cycle in this case is this; as poundage’s increase in this exercise, so does form tend to rapidly deteriorate as well. Suddenly leg extensions become more of a power lift rather than an exercise designed to enable greater direct stimulation to the target muscle. This in turn overrides the contractile ability of the quadriceps, further diminishing the isolation value of this exercise. Second and more importantly, leg extensions do little to “pre-condition” the very complex hip and thigh areas. Overall, I would have to say that leg extensions are not a very effective exercise. If I were to advise doing them at all, it would be at the tail end of a “light” leg workout.
Contrary to the conventional pre-exhaust method, I believe that a much more effective approach is to “pre-condition” entire joint complexes before proceeding to heavy compound free weight exercises. It is first necessary that the target muscles, connective tissues and other related structures, be thoroughly prepared before performing heavier compound movements. Unless this is accomplished, the muscles will not be able to achieve their maximum contractile ability. This is a condition that is fully achieved by preceding compound barbell movements with “compound isolation movements” on machines or with other non-barbell exercises and not necessarily accomplished by isolation only exercises.
Compound exercises should be the very foundation of ones training protocol because of their great overall synergistic value. These movements are good example of exercises that effectively “precondition” their respective complex major muscle groups and associated underlying structures, better preparing them for compound type exercises. Similar pre-conditioning requirements would also apply to movements like squats, barbell curls and pressing movements.
Certain isolated exercises however, such as flyes and side laterals are very effective when performed first in a giant set cycle, provided they are performed properly and preceded by adequate warm-ups with compound movements. Repetitions should be performed strictly for isolated movements, with moderate poundage’s to minimize cheating and body swing. As of late, I have completely dropped dumbbell laterals in favor of low cable laterals for a much more consistent effect to the target muscle.
Complete training routines are featured in chapter 14. Most of the exercises included are performed on special equipment, however substituting for some of the basic exercises as discussed earlier in this chapter, will not detract from the effectiveness of the workouts. Designer equipment is not a substitute for intensity or the proper application of exercise. These will hopefully provide direction in designing personalized programs using the new system.
It was photographs in the late 60’s of Dave Draper’s majestic physique draped over the then popular Joe Weider 7-in one bench, that was the model of my early inspirations. One ad shot pictured Draper doing dips on a modified version of the bench that could be converted with one of its many special attachments.
As a fourteen year old, chins and dips had already become the foundation of my training regime. The all-time school record at my junior high for parallel bar dips was 32 repetitions. I was determined to beat it. When the day of testing came, I literally blew away the record with 47 repetitions! Later my world crumbled when the coach informed me that he had disqualified my performance and it would not be counted as a new record. He stated that I had done far too many reps over the current record to be taken seriously, and if I wanted another shot at the record I would have to test again the very next day, this time performing each repetition to his count.
The next day I could tell that I had still not fully recovered from the day before, but this would be the last chance I had at the record. I proceeded to perform each repetition to the teacher’s painfully slow cadence. This time I managed only 33 dips in perfect form, still beating the school record by one rep.
Looking back at the experience, it should have impacted me with a lesson as to the importance of proper exercise performance and form, but if you read the section about my early training years, you will see that this was definitely not the case. I continued to train with weights that were way too heavy and with sloppy form. This did nothing to contribute to the effectiveness of my workouts and brought with it injuries and disappointing results. Perhaps by penalizing me, my gym teacher in his wisdom was merely trying to impress upon me the importance of quality training.