I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle.
Vince Delmonte runs Vince Delmonte Fitness, and is known for helping hardgainers pack on mass. Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.
While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.
Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities. Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.
This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.
These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.
They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.
So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.
Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.
For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. This technique should only be used by experienced trainees as too much cheating will defeat the purpose of training the muscle and could easily lead to a severe injury. Proceed back down to the mid-point of the movement and hold the weight for another 3-5 second static hold before lowering the weight back to the bottom to repeat the sequence. The Tut (time under tension) should be approximately 30 seconds using a smooth motion with no momentum and can be repeated 1-3 times.
The “easy” zone, toward the top of the movement should be saved for last, when the muscles are already somewhat tired. After lifting a weight alternate focusing the entire resistance between arms, lowering with the left side first and then the right side.
Science has shown that the negative portion of an exercise is the most productive due to the high amount of micro trauma that it inflicts on the muscle’s fibers.
This is a great method to quickly exhaust your muscles by performing numerous small “mini-sets” as a component of one large set. For the first set of the drop use a very heavy weight (about 85-90% 1RM) and do 2 to 3 reps with it. Continue steps 1 and 2 until reaching muscular failure (which often occurs by the third or fourth miniset). This will condition your muscles for a higher repetition due to the cumulative high rep count, and is an excellent variable if you find it difficult to “feel” a muscle work hard. Train a muscle with an isolation exercise to failure followed immediately by a compound joint exercise to failure.
The exercises must be performed with absolutely no rest in between or your muscles will have time to recuperate and you will lose most of the benefit.
This form of pre-exhaustion uses two isolation exercises to increase the inroading of the muscle over and above what the single pre-exhaust does, making it more effective. The Triple Drop Set is done by starting with a heavy weight, doing a set to failure, reducing the weight, doing another set to failure, reducing the weight a third time and doing a final set to failure.
To do a Rebound Set, do a regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. By going to failure with a weight and quickly reducing the poundage and doing more reps, you completely exhaust a muscle.
This increases the intensity of the work done by the chest as the assisting muscles utilized during the compound exercise will you allow you to train the chest muscles further past the point of failure. By utilizing a triple-drop set format for the isolation exercise you increase the exhaustion of the target muscle, allowing you to enhance the effectiveness of the compound exercise. I don’t know about you, but I cruise the web and often find myself gravitating to articles written by beginning powerlifters as I like to see what other lifters like me are doing and how I compare because let’s face it, lifting is always a competition even if it’s just in your head. So, I thought I would write about an average guy who caught the iron bug and just wants to work hard and be strong and see what happens along the way.


I now know for a lifter just starting out like me, especially as low as I started could gain over 100 lbs a year with squats and deadlift, and perhaps 50 lbs a year on his bench. My second meet, October 2012, after missing all three third attempts, I still I totaled 924 with a 319 squat, 253 bench, and a 352 deadlift.
Awesome numbers those are not, but they are awesome to me as I know exactly what it took to get them and along the way, I learned some very valuable lessons that I think are important for beginners to know. No doubt you’ve heard those things before and that’s because they are the truth, but there is also more to them and those things mean slightly different things depending on where you are in your lifting journey. Pick a good routine: Two years ago, I had done some bodybuilding type stuff after cardio, but I had begun to hate cardio and really got into lifting.
Anyway, luckily for me it was this site, Muscle and Brawn, as you can imagine given where this article originates, but point is I got loads of advice and encouragement, started a log and was merrily on my way to getting stronger. Moving into my second year, I was getting pretty good at my lifts and it was mentioned I should compete. That squat is a great memory for sure, but I still remember that I was 12th out of 14 lifters in my weight class and now that I knew I wanted to keep doing meets, I was determined not to be near the bottom any more, but getting that kind of strong is not something that comes quickly for most of us average Joes. Which leads into patience as the fifth lesson I learned and I think it is the most difficult for me as it is for others probably. But more than that, as I went along I noticed I became more knowledgeable about nutrition and proper sleep. So if you’re still with me, I’d like to sum up by saying don’t be discouraged by seeing articles by monster lifters ripped to the gills and it seems like they are just pouring plates on the bar regularly moving awesome weights and you feel like you are going nowhere. I stuck to a 5×5 program for a while, Dabbled in some other methods and hit 363lbs squat on the platform. Join the Muscle and Brawn Community If you have any problems with the registration process or your account login, please contact contact us. This forum is for the cultivation of motivation, inner health, spiritual health and mental strength. 15 years later, Andy Bolton hoisted an unbelievable 1003 pounds of the ground and changed the world of deadlifting forever. Like for example Konstantin Konstantinovs pulled 939 lbs without a suit or belt in the 308 lb class, but his 948 lbs in the 275 lb weight class was using a belt and power suit. Also, Andy Bolton pulled 1003 lbs in a suit and belt while Benedikt only used a belt to pull 1015 lbs. Deadlifting is a powerlifting sport and such records need to be IPF recognized using an olympic sized bar (7ft) and regular weight plates. Whereas before you would simply push with your quads, now you are pulling with your glutes and hamstrings whilst keeping your upper back tight to maintain an upright posture.
Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. The tempo’s are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
He is known as the “Skinny Guy Expert” and has helped more than 20,000 lifters in over 100 different countries. I used to be one of those 9 who tried to fry the bi’s but as my training style evolved and I did more compound and less isolation. They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.
This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. This article continues that with a focus on outlining some of the many diverse HIT Variables or techniques available as revealed in my best-selling book, DR HIT’s Effective High Intensity Variables available on Amazon and other online book sites. The reason you are able to use more weight during the negative is your muscle is able to resist the downward movement by friction of the muscle’s fibers against one another rather than having to lift the weight as it does during the lifting phase of an exercise. To do this, perform a set to failure then reduce the weight immediately and perform more reps to failure.
This will work on muscle and tendon strength and builds the Myofibril portion of the muscle, which is largely responsible for the strength of a muscle. The reason why this technique is so effective is that you exhaust your Pecs with the Pek Dek, then use your Triceps Muscles, which are fresh as they haven’t been used in the Pek Dek movement, to push your Pecs past failure with the Bench Press.
These should be completed as a single one and a half rep and are extremely hard to perform as they are very taxing on the muscles. This allows you to use maximal weight with the compound exercise for strength and general size increase and follow that with two isolation exercises to confine the effort to the main muscle being trained and thoroughly exhaust it.
The idea with Pre-Exhaust training is to exhaust your target muscle group (in this case the chest), by first working directly with one exercise (isolation), then doing another exercise that utilizes other muscles to assist it (compound). So, I pull up these articles and almost right off the bat I realize what these guys are doing bears no resemblance to what I am doing.
They squeezed out a decent 420 bench, but you know that 450 just stays out there taunting them, and it’s flat out a shame they can’t pull over 600 off the floor when everybody can do that. I’ve kept logs from the first day I started lifting seriously for powerlifting exactly 2 years ago (2-21-11) at 46 years old, and I as I was analyzing them recently thinking of a new program to use, it occurred to me others out there might benefit from seeing exactly what realistic progress is for a typical person willing to put in the time and effort in their first two years. Just a guy slowly putting together some respectable lifts after two years as I’ve put about 175 lbs on my squat, 75 lbs on my bench, and even 150 lbs on my personal cross to bear, the deadlift. You could gain even more than that if you are young and full of those raging hormones from your teens and twenties.
I could bench about 200ish pounds (I had never maxed a bench press) and could trap bar deadlift 225 on a good day.
My next meet is in April 2013 but as of this week, the second anniversary of my start in powerlifting, I have hit a 375 squat, a 275 bench, and a 370 deadlift in the gym leading into my next meet in April 2013 where I expect to total well over a 1000.
It had all the lifts I wanted to learn and it was also in line with my original goals, basic powerbuilding in the big lifts as I didn’t intend to lift competitively at first.
Without that pile of advice and encouragement, I might easily have packed it in when the going got tough.


That’s when the weaknesses appear, so don’t assume you can “perfect” your form at low weights and that form will stay with you right up until squat 500. You choose to lift as a hobby, sport, whatever and you can dabble in that for a while and move on to something else. I’m proud of just being average, putting in the work and making fairly steady progress every year. I am 59 years old and have been looking for articles and routines from just a beginners stand point. I am the beginner right now just got into lifting a few months ago and seeing this kind of information is amazing. He trained every possible variation, from the one finger deadlift, to the one-handed deadlift, and of course the conventional two-handed deadlift.
Goerner was also credited with a 728 double overhanded deadlift, and an 830 pound deadlift using an over-under grip. The 1970s also witnessed amazing pulls by some of the biggest and smallest lifters in the history of powerlifting. If they could lift that on a regular bar, the record is theirs and would probably remain so forever.
Now that people like John Meadows and his training protege Dave Tate are bringing powerlifting methods to the bodybuilding masses, the discussion has opened up again and everyone seems to want to squat wide. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. It is very important to use perfect form during the initial reps and only use the cheating technique after that to complete the extra reps. Press to the end position again with both legs and resist the plate back to the start position with your right leg only.
Since the Sarcoplasm is responsible for the majority of a muscle’s size, this is very effective at building muscle size. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than what you are using with heavier weights. So, don’t pick Ronnie Coleman’s muscle blaster if you want to be a powerlifter, and don’t pick Bill Kazmeier’s routine if you want flat abs. Still, just knowing they were there to spot and encourage or even just joke around had kept me in the weight room regularly during my year of “bodybuilding”. Nope, as you progress flaws to fix emerge, fix those and then new flaws will come along sure as stink on a monkey. However, I decided I needed to challenge myself or maybe just cross off a line on the bucket list or whatever, but I decided to look around for a meet and that is my fourth big lesson learned. I had no business trying 300+ as my best was 290 in the gym and I didn’t even hit that regularly in the weeks leading up to the meet.
I will be starting from the bottom and it is good to see people with real numbers and not their advanced weights. The 20kg, 25kg and 50kg (these may or may not be allowed depending on which federation you belong to) plates are 18″ in diameter thus the bar is at half the height.
Have you developed the strength in your mid and upper back to be able to stop from turning your squat into a Good Morning as you come out of the bottom of the squat. You must also be ready to have a great coach or training partner to teach you OR you must video your lifts (side and front angles if possible). We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout. This method allows you to effectively use the negative portion of the rep to work your muscles much harder than you normally would be able to. It’s all relative, and you stay at lifting long enough and everyone roughly evens out, aside from the truly gifted or ultra-dedicated and this article isn’t about them.
However, 13 months later, March 2012, at my first meet, I totaled 870 lbs with a miracle 302.5 squat, 238 bench press, and a 347 lb deadlift.
I mean it sounds basic to pick a routine to match your goals, but you see it all the time people picking the wrong routine because they want to look like Arnold and lift like Zydrunas Saviskas . However, the site where I found the Bill Starr routine had a forum, so I ventured in to see if anyone had used the routine and could give me advice about getting started since I literally knew nothing.
I made some decent gains at first as any newbie would, but I began to slow way down in progress, especially with squats and bench. Ever vigilant with form is the watchword of good lifters, so swallow your pride, video and be honest with yourself and you will keep improving. See powerlifting is a competition for sure, but it is with yourself and everyone knows that. But I had been told any normal human who put in the work over their first year of training can squat 300 and I was not going to go out there without giving it a shot, and darned if it didn’t go up.
I hope some of this will help you get you where you want to go and that you will learn some valuable lessons of your own along the way. The strongest and the weakest guys want to see everyone do their best and hit big PR’s. This is partly due to your new stance but as you start your descent you will likely notice that your posterior chain is weak and cannot hold you as you sit back. On advice I started taking video of my lifts and posting them up and realized right away looking in the mirror is not a good way to judge depth, nor can you critique your own bench or deadlift while actually doing the lift. Still, I went in pretty nervous as I looked at the meet numbers from the year before and knew my lifts were nowhere near the level of most of the guys my size. It was a weight most guys in my group were opening with or was their safe second attempt, and it went up like molasses in winter, but everyone was excited for me like I won the lottery.



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