John Little Workout

The John Little workout I got most out of and actually shaped my training since, was a routine published in the UK mag Bodybuilding Monthly. I think it was his first article in a UK mag and probably triggered his career into the Weider world of fiction.   The article, printed some time mid ‘80s, was called something like, “The only routine you’ll ever need. It was a simple session and I tried it whilst doubting it’s validity. At that time I had been following a powerlifting routine, which was the big three plus partials for assistance.    Little’s workout went:   2 sets of 20 rep squats 2 sets of shoulder press  2 sets of chins  2 sets of bench  2 sets of curls  2 sets of dips  Each rep count was the Jones style and set two had an increase in weight. Having tried this for a few weeks, I found that decreasing the weight on the second set really worked, mainly because the first set hurt, especially the squats.  A month later I had dropped one set each of the arm exercises and then cut

5 Reasons to Stop Doing the Bench Press

  "Let us not look back in anger or forward in fear, but around in awareness." -James Thurber Every guy loves the Bench Press, but there are many good reasons why you shouldn’t be doing them. Here are five reasons to stop doing the Bench Press and some options for replacing it. “Blasphemy!” “Treason!” “Burn the writer!” I know, I know, I know, but before you chastise me for committing the ultimate sin, hear me out. For years the bench was just a sacred a lift to me as it may still be to you. Every week there came back around that all important day, bench day. I would sit on the edge of the bench, breathe once, then again really getting my mind right. Then I would lay back, lift my chest to the bar a few times, check my right hand placement, check my left hand placement, check both again (as if they’d moved), then look at my spotter, nod my head like a bull rider in a bucking shoot and bench. Most guys have a similar routine before the bench. I worked and worked at it

Toughness: An Acquired Trait

 When asked to characterize toughness, people will give you a lot of answers. Is a football player tougher than a baseball player? Or is a father of two physically challenged children tougher than both? What is toughness? We won't waste time trying to define it. We can instinctually discern toughness within others. However, how does one acquire this trait, if possible? In truth, toughness is not an genetic predisposition but rather a learned characteristic. The events in your life, the way you treat others and are treated by others, your lifestyle, your economic well being and your interests - these are all relevant variables in how "tough" your character may or may not be. There are several common characteristics that psychologists observe in individuals who are respected and regarded as being "tough". Performance psychologist James E. Loehr, author of the book "The New Toughness Training For Sports" (Penguin, 1994) notes one specific characteristic o

Crossfit Nonsense

“ By working faithfully eight hours a day, you may eventually get to be boss and work twelve hours a day.” – Robert Frost In the last decade there has probably not been a bigger boon to orthopedic specialists practices than the advent of crossfit. We at Stronger Athletes have long been opponents of ballistic type movements, i.e., plyometrics, olympic lifts and similar for their application on athletes, especially high school athletes. Along comes crossfit and combines both of those things and adds additional nuttiness such as doing high skill lifts of which those that actually know what they are doing with them (Olympic Weightlifters) never go over a handful or reps, because as the reps go up, the skill goes down. A leg press doesn't require high skill, a power clean does. So as the set continues, form breaks down, later to be followed by the body, maybe not today, tomorrow or next week, but surely in time. The other bit of nuttiness the crossfitters love

Sensible Training - A Logical Approach to Size and Strength

by Dr. Ken E. Leistner With all the numerous changes that have taken place in the field of weight training over the years it has never been truer that "the more things change the more they remain the same". Armed with the accurate information collected over the years it is possible for anyone to improve their strength, their muscular endurance (to a certain extent), their cardiovascular endurance, and their appearance (a subjective evaluation) if the interested party is willing to take the brief time necessary to analyze the conditions necessary for inducing muscular growth stimulation. The requirements haven't changed over the years, and the nonsense put forth by the commercially interested and biased parties hasn't changed either. But most importantly, the irrational approach taken towards training hasn't changed a great deal either, and has prevented the vast majority of weight trainees from reaping even a small portion of the possible benefits made available

Avoiding Injury and Preventing Injury

by Arthur Jones Exercise should help to avoid injury...not cause injury. But it can do either. It can strengthen the muscles and the joints of an athlete to such an extent that the possibility of a directly sports- connected injury is greatly reduced. OR...if improperly performed, it can cause an injury that might never have occurred on the playing field. Exercise can CAUSE INJURY in at least two different ways...(1) an athlete may injure himself while performing an exercise, an injury that is a DIRECT result of exercise...or (2) an athlete may hurt himself on the field as an INDIRECT result of exercise. Injury that is directly caused by exercise will usually be obvious, you will normally be aware of such an accident when it happens und will thus know where to place the blame. But INDIRECT injury may not be so easy to recognize...since it will not result from a single cause and effect type of situation that makes itself known immediately. For example, if an athlete pulls a thigh

Ellington Darden on High Protein Diets - Part 2

More on   Moron High Protein Diets See Part 1 if you haven't Q: Some of the sports scientists at the University of Florida recommend extra protein intake for their strength and power athletes. Do you disagree with them, too? A: I’m not against a little extra protein in your diet. Just don’t go completely overboard and bump it up to three or four times the RDA. Consuming 250 to 300 grams of protein a day—whether it’s from food or supplements—is expensive, wasteful, and not the safest thing you could do for your liver and kidneys. There has been research—including one study from the University of Florida—showing that perhaps there are advantages for power athletes and bodybuilders to consume from 50 to 100 percent more protein than the RDA of 0.36 gram of protein per pound of body weight. I don’t buy into it—not completely, anyway. Here’s what I do believe about protein and muscle. Only intense exercise generates cellular messages (hormones) that stimulate the chemicals to beg