This an article written for www.muscleandbrawn.com – However I couldn’t write it any better so have posted it here!
4 WAYS TO GET FREAKING HUGE – Rock Rannick
Time To Get Swole
Man, do I have some magical, mystical, mass building advice for you today. But I know – you’re extremely skeptical. You’re waiting for the bullcrap; to be let down by some cool sounding training system with overly complicated mumbo jumbo, and exercises that suck.
Sorry, no fail for you today.
I don’t hand out fail. I’m not pushing an agenda. You want to get big fast, then do the following.
1 – Stay with a Simple Routine
Listen, you have been searching for the ultimate routine for years. In fact, you spend more time reading about routines then performing routines. And each week you switch routines. I’ve found it, this week I’m making the change to blah, blah, blah and will grow!
Enough with this foolishness. I’m about to carpet bomb your fantasies, so you have been warned. Brace yourself. Here goes…it doesn’t matter what routine you use. Yes, you heard me right. Doggcrapp, Max Stim, Dogg Stim, Max Crapp…whatever. Just pick something and stick with it. And make sure the routine isn’t complicated. You don’t need complicated.
A simple routine focuses on progression of weight using basic heavy compound lifts including:
- Bench Press
- A form of the Overhead Press
E. T. C.
If you find that your routine has you doing giant sets, drop sets, or focusing on the dreaded mind-muscle connection, run like the wind. And worse yet, if it contains too many isolation movements…well…FAIL. You don’t need training techniques or isolation movements, you need to:
2 – Lift Heavy Ass Weights
Lift heavy ass weight. Heavy ass weight makes muscles grow. Heavy ass weight can be in any rep range, because it is heavy ass weight and is kicking your balls seven ways to Sunday.
What rep range should I use? FAIL! It doesn’t matter – Lift heavy ass weights!
What should my rep speed be? FAIL! It doesn’t matter – Lift heavy ass weights!
Should I do cable crossovers before or after flyes, and should incline bench be performed with a 22 degree angle, or a 24 degree angle? FAIL! It doesn’t matter – Lift heavy ass weights!
What split is the most effective for mass? FAIL! FAIL! FAIL!
GO LIFT HEAVY ASS WEIGHTS!
But I don’t want to lift heavy! So and so says that squats are bad for your knees, and my mom is afraid and wants me to take up knitting.
Both so and so, and your mom (no offense to moms) can barely lift a roll of toilet paper to wipe their own asses. If you want to look like your mom, listen to the training advice of your mom. If you want to pack on muscle, lift heavy ass weight!
3 – Stop Bitching and Get Your Ass to the Gym!
My toe hurts.
My right nut seems small today, maybe I shouldn’t train.
Want to know how to fail? I mean epic fail? Continue to make excuses, and avoid going to the gym. Want to know how to succeed? Gird up your balls, shut the hell up, and get your ass to the gym, 52 weeks a year. The end.
This isn’t complicated.
Of course your left nut hurts! You’re lifting weights. Lifting heavy ass weights will hurt from time to time. Pain is part of the equation. We aren’t collecting bottle caps here, Charles.
4 – Forget Your Damned Abs and Eat!
I want a six pack!
Bud, if you think you can pack on muscle and carve out a six pack in the same month, you need to lay off the crack pipe.
This just in…if you want muscle, you need to eat big. If you want to be a 220 mass monster, but only weigh 120, you need to start eating like you weigh 220 pounds.
How long should I bulk before I cut? FAIL! Eat until people at the gym start asking you where you get your steroids from. Then, and only then can you start cutting.
Should my bulk be dirty or clean? FAIL! Grab a shovel and get to gettin’.
Whole milk has fat! Almonds have fat! I can’t eat fat! FAIL! Listen, drinking whole milk and lifting heavy ass weights equals muscle mass.
- Lift heavy ass weight using heavy ass compound lifts.
- Eat big.
- Never miss a workout.
- Stick with a basic routine.
Follow these 4 rules for two years and you will dramatically change your body. The end.
The use of weightlifting belts used to be limited to Olympic lifters and Powerlifting, however in recent years they have become much more widespread and now even people completely new to lifting are using them. Are they really necessary? And if so, what are the correct uses and are there any dangers?
Belts serve two main purposes. They reduce stress on the lower back when lifting in an upright position and help to prevent hyperextension when pressing overhead. A lot of people assume that the belt supports their back, however the actual point of the belt is to increase intra-abdominal pressure which help stabilise the abdomen. For this purpose the best one is a powerlifting type belt which is the same width all the way round. If you are using a belt with a thinner front section, my advice would be to wear it backwards so you can use it as intended.
How to wear it – The correct placing of the belt varies from person to person depending on their own body structure, but as a guide it should be worn around the small of your back and lower abdomen. You want it fairly low, but not so it pushes into your hips/pelvis at the bottom of a squat or deadlift. You want it fairly tight, but as your aiming to push your abs into it, my recommendation is to go for one notch looser than full tightness. This will also make it easier to remove after your set!
How to use it – In order to increase the intra-abdominal pressure, it is important to use the Valsava maneuver. Take a big breath into your belly (not diaphragm/chest), and push your stomach as hard as possible into the belt. Imagine your trying to blow out as hard as possible but with a closed mouth/throat. This pressure against the belt will then provide support around the whole midsection and feel nice and stable. If your belt is done up too tight (see previous point), you will struggle to get a big enough gulp of air into your belly as it’s already being restricted.
When to use it – I personally don’t advise using a belt for every exercise or even for every set of the big lifts. In order to increase your own core stability, you need your lower back and abs to function normally. Try and save the use of the belt for max effort sets only. Correctly performed squats, deadlifts, etc .. work your abdomen and lower back harder than any specific core-type training, especially under heavy load so do yourself a favour, skip the sit-ups and practice your main lifts. I’m not saying you shouldn’t train your abs, but remember the main purpose of your core is to stabilise the spine. When under load this is an absolute necessity, if you use a belt every set, you won’t increase your own strength & stability around the middle and may be more at risk of injury due to muscular imbalances. On top of that, when you do decide to lift without one, you will feel very weak and unstable.
Pro’s of belt use:
- Increased intra-abdominal pressure (IAP) to support spine
- Prevent hyper-extension of the lumbar spine
- Increased stability during main lifts
- Allows heavier weights to be used
- Reduced spinal shrinkage (lower back compression) due to increased IAP
Con’s of belt use:
- Inhibited motor recruitment patterns
- Increased blood pressure
- Injuries can be more severe – due in part to heavier loads being used
- Will not make up for bad technique
- Weaker core (if used excessively)
These are just some pro’s and con’s, if you are interested in a more in-depth study have a read of Stuart McGill’s review here.
In summary, belts are not necessary for most types of weight training in which the spinal erectors don’t work against heavy resistance – i.e. machine work or isolation exercises like bicep curls or lat raises. They can be used for heavy compound lifts, but I recommend only on max effort sets. Anyone with blood pressure problems or heart conditions should use them sparingly, if at all.
Most importantly – Do some research! don’t just throw on a belt because your mate/training partner tells you to, or you’ve read it in some forum somewhere. Read up on what they’re for and why to use them!
The DC workout split is as follows:
Day 1 – Chect, Shoulders, Triceps, Back Width, Back thickness
Day 2 – Biceps, Forearms, Calves, Hamstrings, Quadriceps
I will be doing this split in a A/B fashion, training 3 times a week so every 2 weeks, I’ll do 3 of each session.
The idea is to pick your top 3 (or most effective) exercise for each bodypart and rotate through them over the sessions, thus giving 6 different workouts, but still adhering to the split above. Once you can no longer increase the weight/reps on a given exercise – change it out for a new one, then return to it again at the next plateau.
Rep numbers vary by exercise and their speed is generally a controlled eccentric or negative (lowering) followed by an explosive concentric (or 2-0-0). Most exercises are rest-paused with the exception of back thickness and quads (Calves are done as a 10 second negative, 20 second hold at full stretch and then explosive concentric or 10-20-0). After 3 rest pause sets, the exercise is followed up with a static hold of up to a minute, then extreme stretching of the worked muscle.
I took my intial measurements at the start which are:
Chest – 43″, Bicep (flexed) – 15″, Quad – 23.5″, Calf – 15″, Abdomen – 35″, and Hips 41″
After the 3 month period I’ll measure again to see what difference, if any, DC training has made.
So far after a week, I’m enjoying the change of workout and different exercises this type of split has bought. The rest-pause sets are harder than traditional strength training, but I like the change in intensity. I’m struggling with the static holds at the moment – after a rest pause set, I’m only managing to hold for maybe 20 seconds or more – The same goes for the extreme stretching! I’m hoping I’ll be able to improve on this as the sessions go on.
Anyone who has been doing bench press in some variation will have had or still suffer from shoulder pain. Usually around the anterior deltoid (front shoulder) or impingement in the rotator cuff area. Though you would think otherwise the flat bench press tends to irritate the shoulder more than the overhead press. This is because the flat bench utilises the anterior deltoid heavily, especially with a medium to narrow grip, developing mainly the front part of the shoulder. Whereas the overhead press (performed correctly) develops the shoulder as a whole.
Most bodybuilders believe that the chest should be worked at all angles and that decline is for the lower chest only. In fact during EMG studies it has been shown that the decline bench press (at a minimal angle i.e 15-20 degrees) actually activates more total chest muscle than other angles. Not only that, but there is a lot less pressure on the anterior deltoid seriously reducing chance of injury and less irritation for already damaged shoulders. Many of the biggest names (and bodies!) in bodybuilding – Yates, Coleman & Cutler to name a few, swear by the decline bench and use it as a main stay of their training, this should make it definitely worth considering if mass is your goal.
One of the things I particularly like about the decline bench is that it feels so much better, the angle feels more natural (it resembles the movement the pectoral muscles are mainly responsible for) and certainly for me, I am more aware of my chest in the movement and so find it easier to focus on the lift rather than the pain in my shoulders!! You can also move more weight in a decline position, increasing your strength and confidence under the bar, which can then help you past sticking points when you return to flat benching.
If you haven’t tried it before (or even if you have), replace your flat bench with it for a while. When you reach a plateau swap it back out again and see how it has helped your strength come along, as well as your physique! Just be sure to have a spotter to hand as any bench, and worse case, dare I say it? use a smith machine for safety.
How many of you see people training multiple sets to failure at every angle possible for chest development? How many sets should people be doing of curls? Why perform squats, then leg extensions, then lunges, then several different calf movements when working legs?
We have been polluted with these ridiculous bodybuilding methods for years, and despite the fact that nobody ever seems to make much progress from these, we continue to train in the same manner. Men’s fitness magazines to this day push high volume training and splits as a good thing, yet any personal trainer who has been around for a while or bothered to do some research on more than just one type of training should be able to tell you otherwise (I say should, as I have encountered many a complete idiot in the industry as well as some very knowledgeable trainers).
I myself used high volume training and although I did gain some weight in the short-term, most of this was just due to increasing the amount I was eating, alongside what is affectionally termed ‘the beginner effect’.
I’m not saying that no-one will benefit from high volume, there’s plenty out there who have, but this is structured volume like GVT or otherwise – The type of high volume I’m talking about is the classic split – Let’s take Chest & Triceps as an example split – several sets of flat bench, followed by incline, decline, some flyes or crossovers and then onto tricep extensions, pushdowns and maybe some dips to follow. Sound like something you’ve seen? Has this person made significant gains in the last year? Most likely not.
If you want to get bigger or stronger, you need to increase the weight on the bar, or the number of reps your performing with that weight. Adding another 4 sets will not help if you’re still only managing 10 reps every session with that same weight. I read a great article the other day where the author wrote “What if someone added 20kg to the bar, put a gun to your head and said ‘do another rep!’ You’d do it!, how about if they said ‘do two more or I shoot your wife?’ Again, you’d do it. How many sets would you do at that intensity? and do you think you would then go and perform 5 more sets of a different exercise using the same bodypart?”
How many of us are working at that level of intensity? If you are training without a log book your holding yourself back already. It doesn’t matter what you’re doing if you’re not taking note and increasing the intensity with either weight or reps each time you hit the gym – how do you know your progressing? You don’t! Cut all the crap, get a log book, start writing it down and start adding some intensity to your workouts!