My Workout - Back 12/29/09

Still on my deload week

Squats: 4x5 light
Pull Down (wide): 3x12
Pull Down (close) 3x12
Hammer Strength Mid Row: 3x12
Band Rear Delt: 3x12
21's: 3x

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my Workout Chest Shoulders and Triceps - 12/28/09

Today I back at it after an extra few days off. This will be a deload week. The past 6 weeks were tough so this week and next will be much easier before I get back into the regular programming. This is what I did today:

1. Bench: 4x5, increased weight each set
2. Hammer Incline Press: 3x12
3. Shoulder Press: x12, x10, x8
4. Lateral Raise: 3x10
5. Band Rear Delts: 3x12
6. Push Downs: 3x10
7. Shrugs: 3x10

Why We REALLY Overeat...

Fitness author Jon Benson sent this to me today. I found his frank approach refreshing.

Hope you enjoy it as well!

Fair warning ... this one is a rant. It's probably a bit long, but take the time to read it.

I have some things to get off my chest ... and a lot of people reading this will find it refreshing.

We have a problem in this country... hell, this world... with people overeating.

Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not "don't eat so much", although that is the end goal.

The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it.

First, my rant.

You want to know why 99% of the people who fail to see results from my dietplans... or any dietplan for that matter... REALLY fail?

They do not understand how smart and powerful their bodies really are.

Look... no dietplan on earth will allow you to eat whatever you want every day. That's fatloss suicide.

No pills will cure this. No surgery.

Only this will cure it:

Use your body's own internal appetite mechanisms to your advantage.

I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan.

But I won't lie to you: I also get emails from people who do not.

Welcome to the real world, right? Some people succeed, others do not. It's the same story no matter what your goals may be.

But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan... it's the need to fully appreciate how and why it works.

Let me explain...

Here is a picture of me (excuse the quality; this was snapped with a mirror and a cellphone...)

http://www.jonbenson.com/img/jbtowel.jpg

Obviously I have abs... and I'm lean... and because I love to lift weights I also carry a lot of muscle... but the real power behind this picture is what you do NOT see:

--> You do not see what I ate the night before; half a pizza.

--> You do not see how obese I was ten years ago... yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.

--> You do not see how I set my body up to receive this pizza and actually get leaner after eating it.

In case you think I'm on some magical dietplan or taking some fatburning-stimulants... wrong.

I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together.

So, here's the facts.

My EODD Plan is build around a simple concept: Eat your favorite foods "frequently" and still drop the bodyweight you want.

And it works... not because it's a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.

Now those calories could easily come from, say, three yams... but I prefer pizza. ; )

If you've tried EODD with success, you know what I'm talking about. If not... then read on.

First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I'm athlete, every three days)... no, no, NO!

It's whatever you want... not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want.

Now, here's the beauty of it all:

After about 3 weeks following my System of eating, you simply cannot overeat... well, you can, but you'd have to force-feed yourself in order to pull it off.

You've been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body's metabolism stays elevated. BUT... and this is crucial... the amount of food consumed on these days before is not that much.

I'm never starving... I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)... I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.

So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.

BUT... at the right time, and never at certain times.

And, please read this: I do not eat "however much" I want on my feed meals... I eat WHATEVER I want in reasonable portions. I don't have to fight to not overeat, even when it's pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.

This is because I've been "grazing" -- eating small, frequent meals the days before my feed day. And the body learns to adapt... quickly.

The brain is actually re-trained to signal the stomach that you've had enough food... yes, even when it's dessert, or pizza, or whatever your favorite food may be.

So here's the deal: Yes, you can lose all the bellyfat and bodyfat you want eating like this... but like anything else that works, you have to follow a few simple rules.

The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.

If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)

It's not magic -- it's science, and a bit of work on your part. Yes, work.

Nothing happens with effort. But put some effort into this System and boy... there's not a better dietplan on the face of the earth.

Click the link below and watch my full presentation on how and why this works...

click here for Video

Now, one more thing: I do take a few supplements to help the process along. I have a video on the Member's Only page that explains what I take and why.

The good news: Not one of these supplements are stimulants or dangerous. In fact they're all very healthy nutrients the body needs.

In conclusion, I like to think of The Every Other Day Dietplan as "The Thinking Person's Dietplan." Anyone who considers every angle of what it takes to shed bodyfat: Food you enjoy, freedom, a plan that's easy to follow, and flexibility will recognize this right away as the ideal approach.

But, like all ideal approaches, it requires you to re-think the way you eat.

You eat for fuel... period. But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and "not-so-healthy" foods as fuel.

Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don't want, and empower your sense of control.

Especially now, with the holidays upon us, "food as fuel first; food as pleasure second" should be carved into your dinner table. Because, let's face it: When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.

My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows --

When to signal you that you're full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.

That's the only way to keep your MIND satisfied and happy. And your mind is the key to your body's success.

Thanks for reading.

Lower Body Workout - Building stronger legs 12/18/09

Things did not go so well today, I did not hit the numbers I was looking for. For some reason I just could not pull it off the floor. Based on my numbers from last week I should have been able to hit it easily. Next week I hope to do better.

Here is what I did for my workout on Friday:

Trap bar deadlift
Rear Foot Elevated Split Squat
Good Mornings
Shrugs

DB Hammer Curls
21's

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Upper Body Workout - my workout for 12/16/09

Today was a planned rest day but we went ahead and did our workout anyway. Back to the upper body program today. Felt pretty good. This is what I did:

1. Shoulder Press: 5x3 last set was for max reps, the first 2 sets were just for warm up
2.a Pull ups: 3x10 Neutral grip
2.b Close grip bench: 3x10
3.a Hammer incline: 3x10
3.b Hammer Row: 3x10
4.a Inverted Row: 3x10
4.b Ez Bar nose breakers: 3x10

Best Assistance Exercise to Improve Your Bench

Looking for the best assistance exercise to improve your bench press? This slide show contains what may help you take your bench to the next level.

Looking for a great bench program?
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Click the link Below
=> Improve Your Bench

click here to see if --> Is This Benchpress Flaw Holding You Back
Great Tip Click here for --> training the upper chest
Pec-Poking Pain From This Chest Training Technique!
my Workout Chest Shoulders and Triceps

best-assistance-exercise-to-improve-your-bench

How To LOVE Training Your Legs!

I am about to go train my legs myself and needed a little pep talk and this article by Jeff did the job, enjoy.

Hate training legs?

Don’t worry – you’re not alone.

Training legs is tough – the most grueling of all specialized muscle training – and let’s face it…who the hell stands in front of the bathroom mirror flexing their quadriceps?

Look, we’d all LOVE to work on those muscles we know will show off the best on the beach this summer.

And that’s EXACTLY why you should be putting a renewed interest in your leg development.

Let me explain…While you may think you can build your chest and arms up so big no one will ever notice the toothpicks you’re carrying them around on, what people are REALLY thinking is “Man, big upper body but look how skinny his legs look!”.

It’s unfortunate that the bigger you get in one area of your body, the smaller it can make other areas look, and that’s where people will focus their attention.

Therefore, building your legs will actually draw MORE attention to your bulging biceps!

Ok, so now that I’ve appealed to your “ego” on the benefit of training your legs, how about a few pointers on making the most of this “necessary evil”?

How To LOVE Training Your Legs!

Whether you like or dislike something…ANYTHING…is really all in your head.

And since we look forward to doing things we enjoy, it’s worth it to reevaluate your “attitude” on exercising your legs.

As soon as you get out of bed in the morning, instead of saying to yourself “Damn…I don’t feel like working my legs today.”, replace it with “YES! It’s leg day!”.

You may not mean it when you first say it, but I promise you that repeated affirmation of your leg exercises as being something you long for, will “program” your brain to actually look forward to this day!

It’s NOT “Leg Day”…It’s “TESTOSTERONE Day”!

Remember, since your legs are such a large muscle group, training them has a MUCH larger effect on anabolic (muscle-building) hormones.

In fact, the Barbell Squat, while being one of the “hardest” and most excruciating exercises, is actually the best overall exercise for skyrocketing testosterone levels in the body.

This is one of the reason why I had my “Hardgainer Lab Rats” train with squats every other workout…

…the hormone boost they got helped skyrocket their mass gains to build muscle when all other training programs had FAILED!

(BTW…you can see their amazing “before & after” pictures at HardgainerProjectX

Bottom line…

DON’T think about the pain of doing squats or other leg exercises…think of the PLEASURE of what all that testosterone gushing through your body is going to bring in the way of overall muscle growth, fat loss, and sexual desire!

My Workout, Upper Body - 12/14/09

Monday and back in the weight room to do my upper body workout. Still in a strength hypertrophy phase. I think i will have to start to put in some numbers as the workout is the same as it was 3 weeks ago. The only difference is the weight used. I also included a short clip of me doing a set of pull ups slash chin ups. What I was trying to do in my pull ups was twofold:

1. lean back and pull up at an angle
2. get well over the bar, have my chest to touch the bar

Well as you can see I had a tough time trying to keep a good angle on the pull ups. I was looking to maintain a 45 degree angle. I see I need some work here.


1. bench press: 185x5, 255x3, 295x3, 315x6
2.a Pull Pups: 3x8 @ BW
2.b Incline press: 185x10, 195x10, 205x10
3.a DB Bench Neutral Grip: 100x10, 105x10, 110x10
3.b Bent Over Row: 3x10 @150
4.a Dips: 3x10 @65
4.b Band Rear Delts: 3x12

join me, hope your getting stronger in the gym please post any questions you may have and I will be happy to help you reach your goals and get bigger in the gym

A Different Take on Failure

I saw this the other day and thought it was worth passing on. I think it may be a commercial but I still think it is worth a look even if you have seen it before.

Tactics For Working Out In A Busy Gym.

Politically Incorrect But EFFECTIVE

By Jeff Anderson

I’ll admit that I’m NOT the most “politically correct” member at my local gym.

No, I don’t spit in the water fountain or hang out in the doorway of the ladies’ yoga class drooling. I don’t sweat all over the bench and leave behind a puddle of toxic waste for the next member to swim in. I bathe regularly, use deodorant, brush my teeth before heading to the gym and don’t reek of stale beer while I’m on the treadmill.

But when it comes to waiting in line for a piece of equipment…I’m a barracuda!

In fact, I HATE to wait for people to get off of “MY” equipment.

So when you’re on a “schedule” you don’t want to have to be held up by the other knuckleheads who probably don’t have ANY plan, right?

Well, you wanna know how do I claim ownership of my workout zone without urinating around the equipment to “mark” my territory?

Here are 5 ways (with a few “not-so-politically-correct” strategies) that I manage my time and space on the gym floor…

Ok, this first one is a simple one…

Workout When The Gym ISN’T So Busy!

I know, I know….DUUUUUUHH, right?

Hey, you know I had to throw that in there, right?

Obvious yes, but if you’re especially challenged at your gym, then perhaps you should re-examine your schedule and see if you’re able to go at lunch when things are a little quieter.

Throw On Your Headphones And Crank Up The Music!

This works great for managing your time in the gym since you won’t get lured into those long “between set” discourses on the meaning of life with “that guy” who seems to flap his gums with everyone in earshot of him.

But the other advantage of wearing your headphones is that people are less likely to interrupt you and ask if they can “work in” with you.

(If someone DOES ask…let them! I’m teaching you how to do the best you can to “own” the equipment, but don’t be a COMPLETE jerk!).

Which brings us to…

If someone is using a piece of equipment you also want to use…

Ask If You Can “Work In”!

Most guys aren’t “Alpha’s” in the gym so when you simply ask “Do you mind if I work in with you?”, saying “No” makes THEM the jerk.

And let’s face it, not many people care to be thought of as the “jerk of the gym”.

You’ll get compliance 99.9% of the time and they’ll likely even cut their own sets short and move on to another exercise.

“Mark” Your Territory!

Although my Golden Retriever, Wrigley, has the right idea when I walk him around the block…I’m NOT talking about whipping it out and urinating around the gym equipment you want to use.

But there IS a way you can claim some real estate…

This is especially helpful if you’re using supersets in your training like I emphasize in my “Advanced Mass Building” program where you need to flip back and forth between 2 pieces of equipment.

Simply grab two of the gym’s floor towels (the ones you use to wipe down the equipment) and throw one over each machine or station you want to use just prior to your sets.

So for example, if I’m supersetting chest and back, I may go and throw a towel over the straight bar on the flat bench and then go and wrap another towel around the pulldown bar at a different location.

And I’m talking, I make it OBVIOUS!

I literally put the towel where someone would know that that equipment is being used…not just toss it on the ground next to the equipment.

Then at the end of each set on each piece of equipment, I put the towel back where it can be seen that I’m still using it.

Same thing goes for your other floor “equipment”. If you’re carrying a water bottle and a training notebook, keep one at one station and the other at another one to send a clear signal that the equipment is taken.

Loiter

Know why you see “no loitering” signs around businesses such as convenient stores?

Because it annoys people.

When you’re in a time crunch and someone looks as if they’ve set up temporary residence at a piece of equipment, “hang out” close by them – where it’s obvious that you are waiting for THEIR equipment – and occasionally look at your watch.

Now the secret to this is NOT to glare at them as if you expect them to just pick up and go.

No…what you want to do is kind of look around the gym as if it’s no big deal, but when they look at you, just flash a friendly smile at them.

They’ll usually respond with “Oh, are you waiting for this equipment?”

This is where you can come back with “Yeah, are you almost done?” (Again…keep the friendly tone!).

The typical reaction I see?

They will shortcut their rest period and quickly knock out one more set and leave or let you work in with them during their rest periods.

Well, like I said, I never claimed to be the “nice guy” at the gym, but hey…it’s an (iron) jungle out there and you’re either a lamb or a lion.

If you’ve ever watched “Wild Kingdom”, you know that the lions are the ones who are licking their chops as they gnaw on their leg of lamb.

Have a great workout!

My Lower Body Workout - 12/11/09

As you can see from the post title today was a lower body workout. Not a lot of exercises but some good bang for your buck exercises. I know I am sore and tight so there are a few things I have to do. Tonight I am going to soak in the tub, foam roll and stretch.


In my quest to get bigger and stronger leg training plays a major role. If you are looking to build bigger legs give this workout a try.

Today's leg workout consisted of the following:

1. Trap bar Deadlifts: a few warm up sets of 5's and 3's then 2x5, 1x max reps
2. Split Squat: 3x8 Rear foot on bench
3. RDL: 3x8
4. Shrugs: 3x8
5. Caron Combo: 2 sets
6. DB Incline Curl: 3x8

I think I will try to add some Olympic lifting into the mix too. It may be hard but I can not let it slip away. I am not all that good of an Olympic lifter so to spend too much time away from it is not a good idea.

My Workout, Upper Body Training - 12/10/09

Today was an upper body workout, For the core lifts it was 5's and all the assistance work it was 12's. Here is what I did on my quest to get bigger and stronger.

1. Standing Shoulder Press: x5, x3, 2x5, max out set

2.a Pull Ups: 3x10

2.b Neutral Grip DB Bench: 3x12

3.a Hammer Incline: 3x12

3.b Hammer Mid Row: 3x12

4.a Face Pulls: 4x12

4.b DB Nose Breakers: 4x12

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My Workout - Lower Body, 12/08/09

Today is a rest day. This is what I did yesterday. It was a lower body day and back to 5's for the core lifts and a max out set for back squats.

Back Squat: 5, 5, 3, 5, 5, last set is max reps
Front Squat: 3x5
Single Leg Hoist Leg Press: 3x8
RDL: x10, x8 x5

Below you can see me in a short clip on the Hoist leg press. Take note that on the right leg my hips come off the bench, this is not how it should be. Just because I am lying down and on a machine does not meant that a rounded back is allowed. I can see I need lots of mobility work so expect to see some foam rolling, and stretching in my near future.

Get Strong but Keep Healthy Knees for Life

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Knee problems of varying descriptions are common in gyms and health clubs throughout the world.

The prevalence knee problems within the gym setting can be attributed largely to the fact that the knee is an anatomical vortex of sorts, where the body's largest and strongest muscle groups converge upon the tiny, yet in most cases hardy, kneecap. A lack of basic anatomical knowledge, often leads to improper exercise technique, poor exercise selections, and unsuitable workout gear all contribute to unhealthy knees.

several factors which collectively, have the potential of determining your predisposition for experiencing knee symptoms. Much of the information contained here has not received much exposure from health and fitness magazines or trade journals. This should make for an interesting and informative read.

Knee Anatomy and Biomechanics

Keeping your knees healthy and asymptomatic begins with developing a functional understanding of how this unique joint is constructed (anatomy) and how it does and doesn't function (biomechanics). The knee is relatively simple to understand from a mechanical perspective, but please refer to the appropriate illustrations as you read this section— doing so will enhance your comprehension of the discussion.

The knee is an unarthroidal (meaning movement in one direction only) hingetype joint, roughly equivalent to a door hinge for practical purposes. Five different types of structures are involved in the knee's functional anatomy— bones, ligaments, tendons, muscles, and articular cartilage. Here then, is a brief definition of these structures:

Bone: Purposeful human movement would not be possible without bones. The four bony structures which are involved in knee function are the femur, or thigh bone, the tibea and fibula (the shin bones), and of course, the patella, or kneecap.

Ligaments: Fibrous and very tough connective tissue which connects bone to bone, providing stability and integrity to the joint. Two sets of ligaments help to stabilize the knee joint— the anterior and posterior cruxiates, which are deeply located within the knee, and serve to limit rotation and hyper-extension, and the co-laterals, one on either side of the knee. The co-laterals protect the knee from being moved from side to side, and help to establish the integrity of the joint by keeping the tibea and femur attached to one another.

Tendons: Fibrous bands that that connect muscles to their bony attachments. In the knee, the patellar tendon connects the quadriceps muscles to the patella, and then in turn to the upper shin.
Muscle: We all have a clear idea as to what muscles are, but let's examine the ones that cross (via their tendinous attachments) the knee joint. First are the quadriceps, the powerful muscles of the anterior (front) thigh. Next are the hamstrings, or the leg biceps, located on the posterior thigh. Finally, the gastrocnemious, the most superficial calf muscle, crosses behind the knee joint, where it contributes as a knee flexor.

Articular Cartilage: You've heard of "torn cartilage" in knee injuries before. cartilage is the connective tissue which provides for a smooth articulation between bones at the joint. Cartilage also acts as a shock absorber. The meniscus is the knee's only cartilage. Located on the tibeal plateau, it cradles the femoral condyle, or the rounded knobs of the lower femur. Since the tibeal plateau is flat, and the femoral condyle is rounded, the meniscus provides a better "fit" between these two structures.

Training Gear

For most, training attire is primarily a matter of vanity— looking good while you're training. But two pieces of standard training gear— your shoes and knee wraps— should be carefully selected and applied, not only to maximize comfort and short term safety, but more importantly, to ensure the long term health of your knees.

Your shoes are literally where the rubber hits the road. We urge you to think of your shoes as the foundation of your leg training sessions. Wearing old or broken down fitness shoes for heavy squatting or leg pressing is like putting old, worn-out tires on a race car! There are several reasons to avoid training in your "tennies:"

First, most general purpose fitness shoes simply lack adequate stability, and have little or no arch support for heavy lifting. As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligament, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia (to be discussed shortly).

If your feet tend to pronate anyway, or if you're prone to being "knock knee'd" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes. Another important reason for using specialized shoes for squatting or other heavy leg training movements is that they provide a deep and solid heel cup, which prevents the foot from rocking and rolling laterally (to the outside) when it is compressed under heavy loads.

Finally, there is a difference between a shoe being worn out and being broken down. Even if your shoes look fine, they still may offer no arch or heel support at all, either because they never had any to start with, or because after a handful of heavy leg sessions, the supports have compressed to the point to where they no longer function as they were intended. Think about it— a tennis shoe is meant to support a 160 pound tennis player, NOT a 600 pound leg press! Loads like these cause the shoe to break down without visual signs of wearing out.

We strongly recommend that you choose a heavy-duty training shoe that you use for training, and training only. Use a stable running shoe or cross trainer for everything else.

Knee wraps have long been a mainstay for competitive powerlifters, and for good reason. When properly used, wraps can dramatically improve knee safety during heavy squatting and leg training sessions. Whenever you contract your quadriceps muscles, the patellar ligament "wants" to pull away from it's attachment at the upper front aspect of the tibea. During squatting, for example, the heavier you go, the lower you go, and the faster you descend, the more this tendency is compounded. Please refer to the sidebar below on proper knee wrapping.

You'll notice that the wrap is tightly wound in a cylindrical fashion around the upper shin (where the patellar ligament attaches), then more loosely wound over the kneecap itself (this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself), then tightly wound over the lower third of the thigh. The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the patellar ligament at it's attachment to the shin. This translates to significantly reduced chances of avulsing (detaching) your patellar ligament during heavy leg movements.

According to Dr. Paul Ward, knee wraps also provide several other benefits beyond protection of the attachment site of the patellar ligament. These benefits include keeping the knees warm, which improves blood flow and tissue elasticity, reducing the possibility of muscle tears during high-intensity leg pressing or squatting. Additionally, knee wraps assist the patella in tracking normally over the femoral condyle, reducing the possibility of developing chondromalacia.

Stance Variables Affecting Knee Health

Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration:

1) The quadriceps muscles can contract more efficiently when the feet are pointing slightly (about 25 to 30 degrees) outward as opposed to straight ahead. If you squat with a very wide stance, your adductors tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.

2) During the decent phase of any type of squat, do not allow the knees to move more than 2-3 inches forward of their locked position. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament. To avoid this, descend into the squat as if you were sitting back and down into a chair. Don't worry if you lean forward a bit as long as you maintain a tight and arched back, and keep your bodyweight over the center of your feet. The ultimate objective is to keep the shins as vertical as possible throughout the entire movement.

3) In any leg training movement, make sure that your knees are tracking directly over your feet, not to the inside or outside. Many lifters turn their knees inward during the concentric phase of a heavy squat, and they usually aren't aware of it. Give your clients immediate feedback, since after all, they shouldn't be looking at their feet during the lift! If a client turns the knees inward, insist that they back off on weight until more correct movement patterns are mastered. Consider videotaping the squat session to provide unquestionable evidence when needed.

4) During the concentric portion of squatting or leg pressing of any kind, instruct your clients to "push from the heels." This not only enforces a vertical plane of the shins, but also allows the quads to contract with maximum efficiency. Balance will improve as well, which adds an extra margin of safety.

5) Although many top bodybuilders advocate a very close stance for the purpose of "isolating the quads," when squatting, remember the inherent tradeoffs in all ergogenic (work-enhancing) techniques. In this case, any leg training technique that isolates the quads also intensifies the shearing forces to the patellar tendon and ligament. A lucky few have knees that can take this type of punishment, but for most of us, a slightly wider stance, with toes pointing slightly outward and shins vertical, is a much safer and still very effective alternative.

6) Finally, teach your clients to be efficient in the exit out of the rack, and getting "set" in the squat stance. After lifting the weight off of the pins, the lifter should take just one step backward as immediately assume the squatting stance. This takes time to master, but eventually all the minute adjustments can be pared down substantially. Once set in the stance, cue your clients to keep their feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance.

How to Use the Knee Wraps

Knee wraps are only effective if used properly. So, if you've never used them before, take a moment to read this:

Sit on a chair or bench. Begin with the wrap completely rolled up (this makes the process much easier than fighting with a six foot tangle of cloth). With your leg straight, start applying the wrap on the upper portion of your shin. Wrapping from "in" to "out," (counterclockwise for the left leg, clockwise for the right), anchor the wrap by applying 2-3 layers on the upper shin, then move upward, overlapping each previous layer by one-half the width of the wrap. When wrapping around the patella, make sure the wrap is a bit loose to avoid excessive pressure on the kneecap. Apply the wrap tightly again as you move past the knee, stopping somewhere on the lower third of the thigh. Tuck the end of the wrap under the previous layer to secure it. Repeat for the other leg.

Common Problems of the Knee

Chondromalacia: Degenerative changes (roughening) of the underside of the kneecap. Causes pain when rising out of a chair or when climbing stairs. Think about getting a grain of sand under your eyelid— the synovial fluid acts the same way! Tight quads are responsible for 80% of chondromalacia. Other causes include repetitive overuse, genu valgum ("knock-knees"), and a shallow lateral femoral condyle.

Patellofemoral Pain Syndrome (PFPS): Exemplified by pain in front of patella, which intensifies during activity. Also, pain during extended sitting, and/or walking up stairs. PFPS is further characterized by crepitus (noise), without instability. PFPS is considered to be a tracking problem of the patella, caused by an imbalance between the medial and lateral quadriceps. The damage to the underside of the patella is not unlike uneven tread wear in a car that needs the tires rotated.

Unstable Knee Joint: Knee suddenly gives out. This is often caused by old injuries which have overstretched the knee ligaments.

Locked Knee: The usual cause of locked knees is a torn meniscus or a loose body within the joint capsule.

Swelling/Tightness: Nearly always indicates an internal injury. See physician immediately.

Crepitus: Noisy knees are no reason for concern, UNLESS accompanied by pain and/or swelling.

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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

My workout - Upper Body 12/07/09

The is the second phase of my workout program and starting on week 4.
The weeks worked out like this:
Week one: 5 reps on the major lifts and 12 reps on the assistance lifts.
Week two: looking at 3 reps and 10-8
Week Three is a max Week: 1 rep max followed by 6's

Todays workout was an upper body workout, back to higher reps.
1. Bench Press: few warm up sets then 3x5
2.a Incline Press: 3x12
2.b Wide Grip Pull Downs: 3x12
3.a Neurtral Grip DB bench: 3x12
3.b Bent Over Rows: 3x12
4.a Weighted Dips: 5x12
4.b Chest Supported rear delts: 5x12

My Workout - Upper Body, 12/03/09

Still on the max out week. Today it was an upper body max load. The Front Press was the only maximal effort lift. This program is push dominate and I need to change that. I have made a few changes to balance it out but still need to make a few more adjustments. One such change I will make is with the pull ups and taking them to a 1RM as well.

1. standing front press: max but not a failure

2.a Pull Ups: 3x6

2.b DB bench: 3x6

3.a Hammer Incline Press: 3x6

3.b Hammer Row: 3x8

4.a DB nose breakers: 5x10

4.b Face Pulls: 5x10

5. Push Downs: 3x10

Leg Workout - 12/01/09 - My Lower Body Workout

Today was a max effort day fir the lower body. It was not a true max effort as I did not go to failure, I did not want to miss a lift. I did as much as I thought I could with a tinny bit left.

1. Squat: x5, x5, x3, x3, 3x1
2. Front squat: 4x1
3.a RDL: 4x6
4.a Weighted Hyper extensions: 3x10
4.b Biceps Preacher Curls: 5x8

Upper Body Workout - my weight training for 11/30/09

This was an upper body workout. Getting bigger and stronger requires you to lift heavy weight and that is what this week is all about. For all the major lifts this week I will come close to a true one rep max. I say close because I do not want to miss a lift so there will be a tinny bit left.

Next week will be a deload week.

My Workout - Building size and strength

1. Bench Press: x3, x3, x5, 3x1 bonus set if needed
2.a Incline DB: 3x8
2.b Wide grip Pull Downs: 3x8
3. a DB Bench: 3x8
3.b Bent over rows: 3x10
4.a Dips: 5x8
4.b Band "T's": 5x12