With this post, I want to list a few principles I follow in my training. Next week, I will cover some how to select the right movements and how to program them.

3 Keys to Building Muscle

These are the three main keys I follow in my training when it comes to exercise selection. Now, of course there are other things that go into it, but these are the main three things.

1. Multi-Joint Movements

If you want to put on muscle and develop strength, then you have got to get lots of muscle involved in order to do so. The best way to get lots of muscle involved is to select exercises that involve movement over more than one joint. Examples are Bench Press, Overhead Press, Squat, Deadlift, Bent Over Rows, Clean, Snatch, and other movements that are similar in movements to these.

Now, if you take a look at the exercises I listed, you will see that there is often movement taking place at two or more joints. For instance, with the Bench, there is movement at the shoulder and at the elbow, plus if you approach the movement like a Powerlifter does, you are using even more muscle across other joints as well.

Movements such as the Squat, Deadlift, Cleans, and many Olympic lift breakdown drills involve even more joints. With these we are working over the knee, hip, back and possibly the ankle, shoulder and elbow, meaning even more muscle is being involved.

In other words, select movements that are working larger portions of your body and keep isolation movements to a minimum.

2. Train for Power and Speed

I like to incorporate exercises of increased speed in my training. What I am referring to is explosive movements that produce an increased power output, such as Cleans, Jerks, Snatches, Stone Lifting, and other movements where virtually the entire body is working together in order to move large loads very quickly.

Another way I like to accomplish this is with Accommodating Resistance using exercise bands. I have bands of many different strength levels in order to be able to use this concept on different movements.

The Bench Press is a good example of how to employ bands in your training. Remember when using bands that the purpose is to move the bar quickly against the resistance in order to train the fast-twitch muscle fibers to fire quickly. These muscle fibers need to be stimulated like this, but most guys are missing this aspect. I say this, because when I ask people who email me about this they say they have either never heard of this type of training or haven’t bought into it. I am a firm believer in it and have been experimenting with how to incorporate it in different ways aside from just with barbells in my training and with my clients (these guys kick ass).

3. Work in Balance

One of the recent times someone wrote in, they wanted to know how to put muscle on their chest and shoulders and I asked them what they were currently doing. Their answer? Bench Pressing two days a week and Shoulder work on another day. Essentially three Upper Body Pushing days and each one was balls to the walls intensity.

One of the things I always tell people is that if you are trying to fill out your shirt, you’ve got to remember there are two sides of it to fill. You don’t want to be like Tom Cruise in the movie Knight and Day and look like your back muscles are non-existent.

There needs to be a balance between your pushing and pulling exercises in order to pack on muscle on the upper body, and do it safely. Remember, we are doing something that is supposed to be good for us, not something in order to set ourselves up for imbalances, poor posture and pain down the road.

What I suggest people do is for every movement where you are pushing something, try to also incorporate a movement where you are pulling. If you can pick out complementary or contra-specific movement patterns, that is a bonus as well. For instance, a complimentary movement pattern for the Bench Press would be Bent Over Rows or Seated Cable Rows (although, I’d suggest the Bent-Over variety in order to have a Ground Based Movement – another post for another day).

One other thing to think about with Balanced Training, keep in mind that if you are going all out for maxes on the Bench every time you do it and then you do Bent Over Rows with a fraction of the weight, that doesn’t count as balanced. The loading and effort need to be similar in order to realize benefits.

One good way to do this is to perform your Upper Body Push and Upper Body Pulling movements on the same day and match up the loading and effort that way. If you do it like this, it is easier to monitor than if you do it on different days.

Do You Have Muscle Imbalances, Currently?

If you have been following traditional programs and have not taken things such as antagonistic balance into account with your program, you could be headed for some issues. Unfortunately, imbalances can develop from more than just the way you program you workouts and your exercise selection.

Time seated in a car, time at your desk, time at home in chairs, and other considerations that affect posture can really do a number on you.

If you think you run the risk of having imbalances because you slouched in your seat in high school for years (like me), spend a lot of time at a desk at your work (like me), or have muscular imbalances due to an injury or something else, you should consider checking out Rick Kaselj’s Muscle Imbalances Revealed – Upper Body Edition.

I recently made Rick’s acquaintance on-line and began following some of his work and he has an impressive background. A few months ago he came out with a 2.0 Program for lower body and now he has updated his Upper Body Edition as well.

The sizable clientele he has worked with and the expert backing he has gotten is unbelievable. I strongly suggest you give his program a look if you are a candidate for imbalances. Here is my link: Muscle Imbalances Revealed by Rick Kaselj.

All the best in your training and look for Part II coming next week.

Jedd

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• Exercise Selection for Muscle Building
• Full Body Tension Training
• Shoulder Rehab – New Facepulls
• Essential Lower Body Training for All Athletes

This past weekend, I traveled to Slippery Rock University to speak at the 3rd Annual Pennsylvania Strength Clinic. The clinic was organized by Tony Tridico (Titusville) and the on-site organizer was Dr. Jonathan Anning (Slippery Rock).

The entire clinic was designed around the premise of how to build a solid strength and conditioning program and each speaker presented with this in mind…

Tony Tridico

Tony’s presentation focused on the Athletic Needs Analysis. This presentation set the stage for the day, laying a foundation showing the new strength coaches in attendance how to go about setting up a strength and conditioning program, especially for addressing the needs of a variety of sports and a diverse range of skill levels.

Highlight of the Speech: Tony’s presentation covered a huge topic. Needs Analysis could be an 8-hour clinic in itself, but he did a great job in covering a wide range of information for the audience. The one thing that particularly caught my eye was a small section he included on Injury Prevention.

I am working on getting the exact statistics for you, but Tony had a table that included a comparison of different types of injuries throughout many different sports. What jumped out at me was the high incidence of hand and wrist injuries in each sport.

Of the various sports included, Baseball and Softball led them with 24% and 25% of the hand and wrist injuries. This might surprise some people since, the injury that usually springs to mind in Baseball is arm trouble, but Hand and Wrist was the leader. Also, the Hand / Wrist injuries were just as high as knee injuries in many sports, including Football.

What this means is that as strength coaches, not only must we remember to include Grip Strength training for our athletes in order to help them be as strong as possible in the weight room and in their sport, but that they can also benefit by becoming more resilient to injuries with proper Grip Training. We can work towards bullet-proofing our athletes as a preventive measure against injuries, plus if their lower arms and hands are strong, and they do take on some form of an injury, they should also be able to bounce back quicker and return to 100% faster.

Tony also covered the Olympic lifts in his hands-on session and the crowd seemed to have enjoyed it quite a bit. Tony did a great job of showing the breakdowns for the Clean and Jerk so that the attendees could start implementing some of the pulls and squats with their athletes.

Jeremy Hoy

Jeremy Hoy is from Finish First Sports. He showed in his presentation that to have a successful program, you do not have to have a huge facility. I believe Jeremy said that his gym measures about 40′ by 40′ for a total of 1600 square feet. He said he has to be innovative and think outside the box about how he can maximize his space and benefit his athletes as much as possible. Jeremy trains athletes from the elementary school level all the way up to members of the Pittsburgh Penguins, so I’d say he’s figured out how to get as much out of his facility as possible.

In continuing with the Needs Analysis and Program Design theme, Jeremy presented a very good quote, and I unfortunately failed to write down the person who said it…

“There is no best method for all athletes at all times. There are only best methods for specific individual athletes at specific times under specific circumstances.”

In other words, Strength Coaches should not concern themselves with finding a magic bullet for their diverse strength programs. Instead, they should focus on targeting the needs of their athletes, addressing those needs and be ready to shift focuses as needed and as changes develop.

I also found out that Hockey players’ backs are TORN the Hell Up, from the postures they play in, and all the bumps they take during games, which makes perfect sense, but having never played the sport myself, I never considered it.

Finally, in Jeremy’s hands-on session on rope training, I thought he made a great point when he said he does NOT employ the constant moderate-intensity battling techniques that are commonly done with ropes. Instead, he ONLY uses violent and explosive movements to help generate power. This is particularly AWESOME because Jeremy’s ropes are about 3 inches thick, making them naturally very heavy, PLUS some sections are wrapped in duct tape, making throwing these things around explosively even more impressive.

Dr. Lyneil Mitchell

Have you ever sat in a class, seminar, or clinic, and thought the speaker was talking directly to you?

That is how I felt as Dr. Mitchell went down through his powerful presentation. It was like he hid in the bushes and watched me train, eat, drink, and sleep for the last seven years and took notes that he could use to build his PowerPoint. This presentation was really a wake-up call for me in many ways.

Dr. Mitchell covered a variety of topics in the 50 minutes he had to speak. Here are a few points I wrote down which Mitchell expanded upon with outstanding detail:

• People get dental check-ups, why not routine joint and posture check-ups with physical therapists?
• Postural muscles are trained and re-trained by habit
• Imbalanced tension ratios between antagonistic muscle groups lead to injury
• Anyone who works at a desk should squeeze their shoulder blades together 5X per hour
• Proximal Stability (core) assists with Distal Mobility (appendages)
• The body reacts with over-inflammation at onset of injury – this is when NSAIDS are most important

Perhaps the biggest point that Dr. Mitchell made that I took as a MAJOR TAKE-AWAY was posture. After 20 years of slouching in school, college, and at work, my posture sucks, and I need to work on it. In fact, in the week leading up to the seminar, I was experiencing nearly daily headaches and neck pain. Following his speech, I began forcing myself into better posture and I immediately felt a dulling of my headaches and by the end of the weekend they were gone!

In speaking with Lyneil at lunch, we got on the subject of Grip Training, and we brainstormed some very interesting training techniques, especially for the Two Hands Pinch, with which I will be experimenting and sharing with my guys at The Grip Authority soon.

Jedd Johnson

My presentation was called, How to Implement Grip Strength Training,” with a subtitle of “Why I am so messed up in the head.” I spoke on Grip Strength, its importance and how to implement it. I focused specifically on How to Implement Grip Strength Training for athletes, not just in relationship to Grip Sport. Also, as the subtitle points out, I covered much about myself, my training, why I love training, and how my training has changed over the years. I covered all of this as a way to support the idea that Strength Training Programs, especially when dealing with a diverse range of athletes, must change over time.

Hopefully, the audience appreciated some of the humor I put out there. Sometimes what I believe sounds like classic humor, sounds like meaningless drivel for others, so hopefully I was somewhat on the mark. The audience was very interactive, asking and answering questions throughout, so that was great.

Some additional points from my presentation:

• Why Grip Strength is EVERYTHING from the elbow down
• Why just training Flexion in a Grip Training program is a BAD IDEA
• How Tension Production is a skill that must be continually developed
• How to Bullet-proof the lower arms
• The Difference Between Isolation and Integration
• 6 Different Paradigms for Implementing Grip Strength Training
• Quick Wins for Grip Strength Even on a Limited Budget

Jerry Shreck

Jerry’s always great, and I am not just saying that because he drove me to the clinic. I always learn cool stuff from them.

For instance, I am asked at least once a month by readers here at the site where to get empty beer kegs for strength training, and I often give the same three responses: (1) Retired / Damaged Kegs from Beer Distributors, (2) The Stainless Steel Section at Scrap/Junk Yards, (3) Keep the Keg You Get for Your Next Party. Well, Jerry introduced me to another way I never thought of. He goes to Campus Police Stations and asks them if they have confiscated any beer kegs from under-age drinking parties, and that is how he has gotten a lot of his kegs.

Jerry showed us his Special Needs Section. Jerry keeps extra room at the bottom of his training documentation sheet for special needs certain athletes might need.

Jerry also explained why he believes Hips and Ankles Save Knees . Jerry’s presentation’s main them was injury prevention and he went into great detail on how he trains the hips and ankles to be strong and stable in order to prevent knee injuries. His injury rates are outstanding, so it seems to be paying off big time!

Jerry also covered some of his Core / Torso Training methods, which I fully intend to steal and implement, right away. BWAH HA HA! (strokes mustache)

Lorelei Kubiak

Lorelei took the group through a battery of band stretches. I wanted to get down on the floor and work out some of the tightness I was building up from sitting down all day, but unfortunately I had to set up for my hands-on session throughout the time she was covering her drills, so I missed out BIG TIME. Many of the strength coaches in attendance remarked about how good they felt after doing the stretches.

I did get a chance to watch some of Lorelei’s stretches though, and I can say that many of them would have been very difficult for me to perform in my current state of rigidity.

All told, this was a great clinic. The speakers were excellent, and for being a one-day clinic, I think I learned quite a bit. I really liked how it was all built around the common theme of Program Design. Any new Strength Coach, at ANY level of sports would have benefited.

Next seminar for me is in June at Juniata College in Huntingdon, PA. Below is the information, if you are interested in attending:

Juniata College Pennsylvania State Strength & Conditioning Clinic
Who: Various Strength and Conditioning Professionals
When: June 17 & 18, 2011
Where: Juniata College, Huntingdon, PA
Why: If you are a Strength Coach and need Continued Education Units, then this is a great value. 1.9 CEU’s for just $245.
How: Go here to sign up => Juniata Strength & Conditioning Conference

SEE YOU THERE!

Jedd

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By John Alvino

It has been stated that a non-chemically enhanced lifter cannot get stronger while on a fat loss program.

The popular justification for this claim is that in order to lose fat, you need to create a caloric deficit through dieting and higher volume training. And caloric deficits are NOT conducive to gaining strength or building muscle.

This is why when most people want to get stronger and/or bigger, they go on a high calorie diet and reduce their training volume. Unfortunately, this usually results in unwanted gains in body fat. It’s a classic catch 22 scenario.

Then, when they try to drop their recently gained body fat, they usually follow a typical fat loss protocol (low carbs/low calorie diets, high intensity cardio, high volume resistance training), and although they may lose some fat, they can kiss their strength gains goodbye. And then they are right back where they started.

Does it have to be this way? Or can you lose your unwanted body fat while INCREASING your strength simultaneously? The good news is yes: you can (and should) increase strength while decreasing body fat.

In order to accomplish this, you must focus on three different aspects. Here they are:

1) Target the nervous system with your training - To a large degree, your strength is a function of the efficiency of your nervous system. This is because your nervous system is responsible for synchronizing and activating your motor units. For those of you who don’t know, a motor unit consists of a bunch of muscle fibers and a motor nerve cell.

Increased synchronization and activation basically means you will be able to utilize more motor units per contraction. This phenomenon will increase your strength dramatically.

How do you target the nervous system? Well, there are two ways to make significant neural gains.

The first is to lift heavy weights. In fact, the weights must be 85% or more of your 1 rep max. This will result in performing sets of 1-5 reps each.

The second way is to move the resistance at high speeds. Any type of explosive movement will do the trick here. Examples of explosive movements are jumping, plyo pushups, Olympic exercises and various med ball drills.

It is important to note that the nervous system can take up to 10 times longer to recover than the muscular system can. Therefore, in order to maximize this training technique, you should be sure to get near full recovery in between sets. For an experienced lifter, this could result in up to 4-5 minutes between sets.

2) Maintain or increase your lean muscle mass. This is critical, because even if you make neurological gains, you can still compromise your strength if you lose muscle tissue.

There are two things you must do to increase muscle mass during your fat loss program.

The first muscle boosting trick will involve your nutrition. The key is to NEVER stay sub caloric (below maintenance level of calories) or carb depleted for more than 3 consecutive days. Obviously you will need to reduce calories in order to lose fat.

Just don’t keep them low every day. Keeping them low everyday will result in losses in lean muscle mass. Instead, lower your calories and carbs on light training or off days and then INCREASE both carbs and calories on HEAVY training days.

The second trick is to include some hypertrophy sets in your routine. Hypertrophy sets involve using a weight which allows you to get 6-10 repetitions. The key is to keep the volume low on these sets.

Do not exceed more than 4 total hypertrophy sets for each movement pattern. More than that can result in overtraining and/or muscle loss.

Additionally, these sets should ALWAYS follow your heavier neural sets.

3) Stay hydrated and nutrient loaded. Training at high intensities while dieting can result in dehydration. This will decrease your strength and thus negatively impact your workouts and future gains.

The obvious way to try and combat this is to drink plenty of water. Be sure to drink a daily minimum of half of your bodyweight in ounces of water. Although drinking a sufficient amount of water is important, it is not enough all by itself to maintain a high level of strength performance.

Additionally, 30-45 minutes before your heavy workouts, consume a liquid meal consisting of 30 grams of protein, 500 mg of magnesium, ¼ tsp of salt, 5 grams of glutamine, 5 grams of BCAA’S and 60 grams of carbs.

This will help jam nutrients into the body, thus improving workout performance.

I have used this protocol with great success with many of my clients. But just recently, I put this protocol to the test on myself for 6 weeks. Here are my results:

Starting weight – 211lbs

Finishing Weight - 202lbs

Starting Body Fat% – 13%

Finishing Body Fat% – 8 ½ %

Trap Bar Deadlift Starting Max – 505lbs

Trap Bar Deadlift Finishing Max – 545lbs

I also did a Trap Bar Deadlift rep test. The test was simply 405 for max reps. At the beginning of this program, I was able to get 11 reps. After just 6 weeks, I was able to pull 20. Here is the video:

405lb Trap Bar Deads for 20 Reps!

I also performed a similar before and after test using a Military Press.

Standing Military Starting Max – 175lbs

Standing Military Starting Max – 205lbs

Those were the only two exercises I took maxes on. These are very good results. For strength athletes, the benefits of this protocol are obvious. But this is incredibly beneficial to anyone who looking to lose body fat as well. Give this protocol a try, You’ll be glad you did!

About the Author

John Alvino is a strength And Conditioning Coach, Fat Loss Coach, Vegetarian, Fitness Author, MMA Junkie, Ex Convict and Pit Bull Advocate from Morristown, NJ

Get his killer new FREE report at www.johnalvino.com

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This past weekend was my family’s annual family clam bake to celebrate my parents’ birthdays. They fall within a couple days of each other, so right around that time we steam a bunch of little neck clams and drinks some assorted beverages and just enjoy each others company with a few other members of the extended family.
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It’s a great time every year. It is one time where I just relax, drink some beers and devour some clams.

So as I was driving around to help get things set up Thursday and Friday, I thought it would be cool to throw it out there to my Facebook friends to have them challenge me for my Saturday morning workout and really work up my appetite so I could go for “PR” in clam eating.

It’s fun to get ideas from other trainees because they always end up pushing me to do something I would probably NEVER subject myself to.

So, Friday night I got on and asked any and all comers to post suggestions for my workout, including the movement, sets, and reps. I got some awesome and difficult ideas. Here they are:

Chris Duffey: 32kg kettlebell one arm long cycle 20 minutes 6 rpms unlimited hand switch. No setting it down…

I have never done long cycle of anything in my life, as usually if I do kettlebell work it is juggling with the 95-lber. In fact I never had anything besides the 95-lb and the 30-lb kettlebells until a few weeks ago, so this challenge was freaking tough. I didn’t even come close! Chris Duffey, you are a sick man! Can you do this? If so, you are AWESOME! Thanks for for the highly challenging test of will and endurance.

I did 6 rounds of at least 6 reps with each hand. I may have actually gotten 7 rounds, but I was so destroyed I lost count, but I definitely got 6 rounds. I got the first few rounds on video, but then my memory was full, so I had to use my old camera, so I didn’t tape everything.

Next was…

Josh Dale: wet down your field until it’s a bog and put on your heaviest boots and tromp back forth doing high knees til failure

This was meant to be a joke, but I combined this with the next one…

Matt Chips: push a car

I didn’t have anyone to steer the car, so instead I did Prowler Pushes, and to take Josh’s suggestion into account, I did them in leather work boots. The boots didn’t have much of an effect. Luckily the grass was still somewhat moist when I got out there, so the Prowler moved pretty smooth. If it were dry when I got out there, I would have been S.O.L.

Charlie Ackley: Get a half bar with a lot of dimes (10 pounders). Start off with a single dime on each side. Curl for 10 reps. Repeat increasing the weight by one dime on each side until you can barely do ten. Then work your way down the ladder by removing the dimes.

I don’t know what I ever did to you in High School, Charlie, but my biceps are aching today, brother.

I used a full Powerlifting bar and started out with the bar empty and hit ten, then added a dime and hit ten, and kept going until I could not finish ten reps. It only took me going with three dimes a side. Then I totally forgot about working my way back down and just stripped the plates off. I went through this for four sets.

It was nice to do some dedicated bicep work! Thanks Charlie, hope you’re doing well!

James McDougall: Deck squats into drop push ups ..60 seconds work 20 seconds rest..5 rounds….Just a wee warm up for ya.

I meant to look up what exactly these were but I forgot before going downstairs, so I put in some Tac Fit Commando stuff at the end. I only did one set, because I was just about out of time before having to go to the clam bake.

Guy Razi: 50 burpees, sandbag carry 100 yards; 50 burpees, tire flip 100 yards; 50 burpees, farmer’s walk 100 yards; 50 burpees, bear crawl 100 yards

I have some very sick Facebook friends…

I was so short on time by the time I got to this challenge that I could only do three sets. I did 10 burpees followed by recline rows, then 10 burpees followed by Demolition Club Pendulums, then 10 burpees followed by 10 more Demolition Club Pendulums with the opposite hand orientation. This was my favorite section of the workout, with the kettlebell work close behind!

All in all, this was probably the most demanding workout I have ever done by myself at my gym. I really appreciate everybody who chimed in because it enhanced my workout big time!

I plan on opening the door to more sick suggestions again in the future, but I am going to try to put the wall post up a bit earlier in the week, because a lot of people missed it. I originally posted it Friday night, so a lot of people missed it and then made a post when I was already training or after the workout.

So if you want to try to put me through a hellish workout, make sure to add me as a friend on Facebook. You can go to my page here = > Jedd’s Facebook Page.

I got at least one set of each challenge on tape. You’ll see pretty quick that this workout throttled me, but I’m not afraid to admit it. Now I know where I need to improve to be more well rounded in the gym.

Thanks and all the best in your training.

-Jedd-

P.S. If you ever want to challenge me, feel free to leave a comment here and maybe we can go “head-to-head” in our own garages and then post up the videos here on the site.Similar Posts:

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With Independence Day being here, today’s Iron Masters recognition comes at a perfect time.

Today we meet LTC Nathen Acree Jr, who retired from the Army in 1995 and was recently recalled at age 59.

LTC Nathen Acree Jr

The nomination for LTC Nathen Acree Jr was sent in by his son, Austin Acree.
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Austin shared a great story about his dad. Check it out:

“Hi Jedd. I’d like to nominate my father, LTC Nathen Acree Jr. as an Iron Master. He has been lifting since the 70′s when he joined the US Army until his retirement in 1995.

In 2005 when I was 14 I needed a kidney transplant, my father wanted to donate his kidney but the doctor said he was too old and his cholesterol was too high. So he went back to working out running 3 miles everyday and began weightlifting again. He was 55 at the time.

After 3 months of this intense training he had lost over 30 lbs. and significantly lowered his cholesterol. Long story short he was able to donate one of his kidneys and I’m alive today because of it.

Since this time he has had to deal with skin cancer and other health issues, but he hasn’t slacked. He has also been recalled to serve in the army at 59. Now he gets up at 3 AM to go run his 3 miles and lift weights with his fellow troops.

He may not win any lifting contests, but he’s the world’s strongest man to me.”

As you can see, another great story from the Diesel Universe. Thanks so much for sharing this story with us, Austin and to LTC Nathen Acree Jr, thank you so much for service for our country. I am proud to put this story up on the Diesel site. I wish you both nothing but the best in your health and training.

If you would like to nominate someone you know for Diesel Iron Masters, send me an email at jedd(dot)diesel(at)gmail(dot)com. Tell me about the person your recognizing and shoot me a picture so we can see who they are.

For more information on the program, go here = > Iron Master

-Jedd-

P.S. Subscribe to my YouTube channel: Jedd on YouTube

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