Where Strength and Size are the only goals

Posts tagged “lifts

Lifting Straps – Should you use them?

Should you use lifting straps? It’s yet another massive debate with people on both sides passionately arguing the case for and against them.

Derek Poundstone - Worlds Strongest Man Competitor

Having had a crossfit background, I have been guilty of judging people on using them myself. However, since strength training I’ve been bringing them in for my heavier topsets on deadlifts and I’m getting a couple more reps, so definitely see the benefits. A lot of the for arguments are that there’s better Lat isolation or they say ‘I feel it in my back more’ or even just being able to perform more reps with a weight that they can’t without them.

When performing deadlifts, rows or pulldowns, the majority of the time your grip will give out before your back will. If you use straps a lot you will need to add in some grip work on top of everything else. Grip training itself is extremely taxing to your CNS and is difficult to recover from as everything you do involves your grip to some extent. My advice? Don’t use them every set, just when grip is starting to become an issue with the weight you’re using. That way you’re not having to do additional grip training and you can reap the benefits of being able to go heavier on your lifts.

Additional info: Pros and Cons of Strapping up, Using Straps to Build Muscle – Sean Nalewanyj, How Using Straps Can Save Your Back and Elbows – Jason Ferruggia


Reasons You’re Not Building Muscle #5

Your workout routine isn’t effective.

Most beginners or even some experienced lifters get their routines from magazines and publications written by professional bodybuilders – these are not designed for people new to lifting or natural lifters, rather for the ‘enhanced’ trainee due to the huge amounts of volume for specific bodyparts. Others follow the routine their ‘friend’ is doing as he’s had great results, however everyone is different and just because your friend has had decent gains, it does not follow that you necessarily will. Following these examples will generally only leave you frustrated, sore and with minimal improvement.

A good routine needs to be well structured; workout days to be arranged to allow for adequate rest, muscle groups arranged well in order to avoid overtraining a specific bodypart, muscle groups arranged in order for each muscle to be worked for maximum effect, a good selection of compound and isolation exercises and good warm-up and cool-down.

A compound exercise is one where the body moves through more than one joint (i.e. Squat moves the Hip, Knee and Ankle) and isolation exercises move through only one joint (i.e. Leg Extension moves only the Knee). To provide complete stimulation of a muscle, you should take advantage of both of these types of exercise. However if mass is your main goal, compound exercises should make up the majority of your training with a few isolation exercises thrown in to supplement the main lifts.

Arnold and Franco Doing Compound Lifts

Compound movements allow you to lift more weight and work through more muscle groups at the same time than isolation, this will not only save you time in the gym, but provides more stimulation for the muscles and in response your body will release more anabolic hormones (such as testosterone and growth hormone) in response to the stress.

3-4 days a week of training is adequate for any natural lifter, any more than this and you’ll struggle to recover enough between workouts to keep the right level of intensity when training. Don’t forget the importance of warming up and cooling down – These will not only increase blood flow and loosen muscles prior to training, but also reduce the chance of injury during your workout and enhance recovery afterwards.

Finally try to have a days rest between each workout, for many of the reasons above but also to be able to perform at maximum intensity every session. If you follow up a heavy squat session with deadlifts the next day, you’ll no doubt have tired legs and won’t be able to lift the same amount of weight/reps as you could with a days rest between sessions. Building strength and muscle is a long term goal and trying to rush it will only hinder your progress.