Moreover - even those people who are not engaged regularly in physical culture and sports, all the same are not indifferent to physical exercises. For example, the overwhelming majority of people in our country bathes in open reservoirs in the summer - from ponds and small rivers to the big lakes, the seas and oceans. And among them only few aren’t able to swim. And swimming is, by the way, is vety effective exercise for a press, for muscles of a breast, hands and feet. Some styles of swimming - excellent exercise for hips while other styles promote strengthening of bicepses and triceps. So swimming is already quite good versatile exercise for training of all body.

Certainly, in much more advantageous position there are those who at least every day make morning exercises. The gymnastics are the complex of the exercises, which well influence on all organism and its separate parts. Such complex usually includes exercises with the dumbbells, which develop muscles of hands, and exercises for a back and for breast muscles, and exercises for a stomach - and it can be as exercise for weight loss which promote disposal of surplus of a fat tissue, and exercise for a press which strengthen belly muscles.

More serious and profound employment by physical exercises can be divided into two basic directions. The first is sports - the employment aimed at a victory in sports competitions. And the second are the exercises which purpose is the purposeful care of the body and finally - body modeling. We are talking about fitness and bodybuilding.

Sports exercises have its specificity. Sports means first of all aiming at result. Accordingly, sports physical exercises are focused first of all on development of those groups of muscles which are involved in the given concrete kind of sports. So, for runners exercises for hips, buttocks and for foot muscles are most actual. And for gymnasts, for example, exercises on an extension are especially important, though power exercises are not less necessary also.

On the other hand, in whatever sports the person is engaged, its organism should be strong, strong and hardy. Therefore all sportsmen carry out not only specific sports exercises, but also the general exercises for training - on power, on endurance, on flexibility.

Besides, in many kinds of sports the most different groups of muscles are involved. For example, skiers needs power exercises for hands and for feet and for gymnasts harmonious training of all body is required.

Nevertheless sports physical exercises are aimed not at corporal perfection, but on concrete sports result.

Exercises on fitness are other aim. In this case the main thing - corporal perfection, harmony and beauty.

Exercises for a weight loss are playing important role in fitness. Excess weight - one of the most serious problems of the modern city dwellers, which are suffer from hypodynamia and an inactive life. And not a secret, that physical exercises remove this problem more effectively, than any diets. And a combination of the thought over diet and exercises on fitness gives much bigger effect.

Exercises on fitness include as bracing employments, and special exercises for different parts of a body which should alternate under the individual program which has been picked up inclusive of features of an organism and objects in view. Here are: exercises for buttocks, exercises for a stomach, exercises for a back and exercise for a breast, and also exercise on an extension and flexibility, exercise with dumbbells for hands and with burdenings for feet, and also other kinds of exercises.

If any parts of a body are developed inharmoniously, it can be corrected with more active exercises of a corresponding orientation. For example, in due time begun intensive exercises for a breast will help to give it the ideal form better, than any plastic surgery, and correctly picked up exercises for a back can correct a bearing even in enough difficult cases.

Bodybuilding occupies special place in the world of physical exercises. On the one hand this is sport, but on the other - a tool for modeling the body. For people who have selected bodybuilding exercises become essential daily necessity. To lose the form in bodybuilding is very easy, and its restoration demands rather considerable efforts. However bodybuilding and exercises for it’s the rather extensive theme deserving a separate conversation.

But if you wish to include new exercises in the program to tighten weak places and to increase load, division of trainings will be the most optimum variant. For this purpose it’s necessary to strengthen the schedule from three trainings in a week with one more training day. It will allow to carry out necessary exercises which cannot be contained in the three-day schedule. I suggest to train on Tuesday in addition to the program calculated on Monday, Wednesday and Friday. However many people prefer to have a rest on Tuesday because training on Monday, as a rule, is very hard.

If you will make decision to train in Tuesday, this training shouldn’t be same heavy, as in the first day of week. It will approach the exercises which are not demanding of the big weights, for example, jerks, weights in which are easier, than in bar liftings on a breast or dead draughts. Also it is good day for presses over a head. Press-up on bars with additional burdening will approach too.

Trainings on Tuesdays should be short, from 45 minutes till one hour. The combination of small weights and short training guarantees that working load in this day will be easy.

Some athletes which are more interested in construction of muscles than in power training, prefer to dedicate additional day for auxiliary work It is favorable for two reasons. If you carry out auxiliary exercises after the basic exercises on Monday, Wednesday and Friday then you little power for bendings of hands, presses downwards etc. But if you are working on small muscular groups at separate session it will be enough energy, and results will be good.

For those who are interested in perfection of weightlifting movements, additional day is ideal for work on techniques.

Though previous training was heavy, it’s unessential, because for perfection of techniques heavy weights aren’t necessary. Besides, the exhaustion will make you to give more attention to form details. It doesn’t mean that you should “bomb” your program while you hardly shuffle the feet after the previous training. I speak only about easy weariness after previous training.

I wish to warn you at once that in the first weeks after entering into the schedule of additional training day, the general decrease in productivity of employment is usually observed. But it’s quite natural, because organism needs any time to adapt for new load.

Usually as an example I adduce army recruits. Heavy trainings and loads considerably change their habitual way of life. Severe instructors perfectly know — if they render beginners to the maximum exhaustion those will submit to their orders implicitly. That is what they achieve. After several heavy sleepless weeks young soldiers start to move, like zombie.

After any time recruits find out that they are already in a condition to cope with demanded loads. But skilled instructors start to toughen the requirements: the five-mile march-throw becomes ten-mile after that soldiers again fall asleep as soon as the head concern pillow, but through some time they feel again that they became stronger. Certainly, not all cope with it, but the object of this process — to eliminate the weakest.

The same occurs and in power training. Difference in that in army you don’t have choice, and in sport room you can don’t make an additional work. I have noticed that in a case when athletes give enough attention to a food and rest, and thus adheres the schedule with additional training day at least some weeks, they start to grow again. Soon they’ll need new increase in load. To be exact — two trainings in day!

It can seem to you rather extreme, but, believe, it’s very convenient way of increase of the general working load. This concept isn’t new. Bob Bednarski was the first athlete on my memory, using two-day split in 60th years in «York Barbell Club». Before arrival to our club he trained at Joe Mills, but when he came to us he has been compelled to train alone. The intuition was one of making of its sports success. He always knew what it is necessary for him to do for achievement of progress, without any extraneous councils and opinions.

Barsky has decided that it needs to pump up feet to improve the results in a push. Therefore he has started to carry out knee-bends during lunch breaks twice a week.

I and Tommy Suggs started to train together with Bob. Like Barsky, I wished to pump up feet, but I doubted if I could make two additional sessions in a week In the beginning I have been a little disappointed. Knee-bends have improved, but results in all other exercises became worse. However Barsky and Suggs didn’t allow me to despair, and I still adhered to double split. In two weeks results have considerably improved!

On usual trainings we carried out one or two weightlifting exercises, and also jerk draughts and usual or frontal knee-bends. In the afternoon the priority was given to knee-bends. The main thing in this approach is a restoration after the first training that the second was not less effective.

For the first time we trained from 12.00 till 12.45, then we were going to a fitness bar to drink a protein cocktail. One hour later we ate a lunch which usually consisted of pair sandwiches and fruit. At four o’clock in the afternoon the second session passed, consisting from three weightlifting exercises, and also jerk draughts and presses on an inclined bench.

Double trainings were spent two times a week, on Monday and Wednesday. We simply haven’t reached that form which would allow to work more, but I consider that more frequent trainings are quite possible. When I was the editor of magazine «Strength and Health», I corresponded with one athlete from Moscow. I sent him parcels with magazines, and he told me about training methods of the soviet weight-lifters. Some of them came nearer to loads in 137 tons and trained four times a week!

Personally I have only once reached load in 91 ton. I am sure, if people know what they do, they can reach surprisingly high indicators.

But you should know, if your labour activity out of sport room means any physical activities this concept of training doesn’t approach you!

On the other hand, it is perfectly entered in the schedule of schoolboys, students and professional athletes.

There are several moments which should be mentioned in connection with two trainings in day. On the first training you carry out only one exercise, and it should be the main, in an ideal aimed at lagging region. It should be exercise in which it’s necessary for you to make more works, but not the one which is more pleasant to you. If you have difficulties with bar liftings on a breast, or with jerk, do this exercise. Make warm-up, then carry out 5-6 working sets and that’s all. Now make an extension and then a little rest. All session should occupy no more than 45 minutes, including warm-up and an extension.

Starting the second session, give special attention for warm-up. Be convinced that all muscles are ready to heavy working sets. Probably, it will demand several more sets with easy weights, but it’s very important — to prepare an organism for forthcoming loads!

Besides, for two trainings in day there should be a bit different psychological attitude. When you train one time a day, after session you can forget about load for the whole two days. But now having finished the first training, you should be adjusted at once to the second one. From this attitude your results will depend, and it’s one more of the reasons why double split demands such high responsibility. It means not only physical, but also moral readiness.

I already said that at the first session it isn’t necessary to train small muscles. I write this article basically for power athletes — body builders can load small muscular groups and on the first training. At the majority of athletes-fans calves are weak, therefore train them for 45 minutes two times a week, and on the second training work with other muscles — results will not keep itself waiting.

Weirder athletes of 70th years widely applied this concept. Arnold, Franco, Zain, Draper and others trained in the morning, then ate, had a rest on a beach, and then came back in «Golds» on the second training. They have reached magnificent results thanks to double split.

Possibility of constant increase of loads and maintenance of adequate restoration depends on several factors. Two of the most important - are rest and food. If the strict army instructor has limited my rest, I being guided by own training experience, would concentrate on the strengthened supply of the organism by energy. In army in my platoon there were some whimsical guys who couldn’t cope with the undercooked eggs in four o’clock in the morning. In a dining room I sat down near them and ate everything that remains. And I derived benefit from this! I didn’t feel weariness, from which they suffered, but also have added 5 kg of weight!

Certainly, if you load yourselves so strongly, you need to eat healthy food and to relax enough. Protein drink — is your best friend. Drink it at once after the first session, and eat necessarily in an hour. As the cocktail has already given you enough protein, try, that this food will be high-calorific, because you’ll have second training.
If you have possibility to sleep afternoon, do it. If you have other things to do – this isn’t scary. The main thing is that it wouldn’t be hard physical work. For an hour before the second training accept a complex of vitamins B, and before the training drink a cup of coffee.

I remind: to warm-up it’s necessary to approach very seriously. Good warm-up will provide qualitative and safe training, and the extension after it will accelerate restoration.

After transition on double split it’s important to sleep well. Therefore, abstain from your favorite TV shows and get under the blanket earlier. This is necessary, at least, before you’ll adapt to the new regime.

Trainings twice a day may not be pleasant for you, but many are surprise that they simply can’t wait for the start of the second session. More isn’t always seems better, but for many it could be a winning ticket!

Extension of bicepses of hips. You will feel, how muscles of the back part of a foot, and also a bottom of the back are stretched. Place one foot on a chair back. Then lift hands over a head and sweep to fingers of the lifted foot. Execute slowly 10 repetitions for each foot.

Liftings of the bent feet. Lying on a bench or on a floor, slightly raise a head. Having bent knees lift feet higher as it possible, tightening them to a breast. You will feel considerable recession of pressure in the bottom part of a back. Execute three sets with 15 repetitions.

Liftings of feet side-lying. This type of extension will remove tension from groin and hips. Side-lying, rest an elbow against a floor. For balance bend a foot, lying on a floor. Lift other foot higher as it is possible and lower slowly without concerning a floor. Execute three sets of repetitions for each foot.

Extension of muscles of hands and breast. Standing in a doorway, dissolve hands in the parties. Undertake a frame at the height, corresponding to level of shoulders. Depart back a little, then bend hands in elbows and, overturn the body forward without changing position of feet. You will feel, as breast muscles are stretched. Return a body in a starting position, stay in this point, make two deep breaths and repeat exercise in three sets with 10 repetitions.

Now you are ready for work with iron!

Twists on the block.

1. Facing the block device undertake a rope from the top block, having turned palms to each other.
2. Establish optimum weight – at which you feel sufficient load, but stand confidently, without “coming off” from floor. Be careful of too big weight which can lead to a trauma. For press muscles is usually important not the weight, but a good relief. Therefore it’s better to concentrate attention to the correct techniques of exercises with sufficient number of repetitions.
3. Starting position: on distance of several steps from the device, having knelt (at an angle a bit less than 900). The important condition – carrying out bendings, keep pelvis motionlessly, differently load will lay not on abdominal muscles. Also hold shoulders and hands in one position. To keep hands, pelvis and shoulders, do exercises in moderate rate.
4. Do an inclination forward, the back is slightly curved, torso is almost parallel to a floor.
Hands bend in elbows at an angle 900. Lower the head, the chin concerns a breast.
5. Bent, concerning knees with elbows. At the end in addition exert a press, a back is rounded.
6. Wait a little and unbend, accepting a starting position.

Exercise is more effective if to carry out it on a platform (about 30cm in height), lowering elbows to the floor. It’s possible to carry out bendings with turns to the left and to the right (the elbow reaches for an opposite knee). In this case load on slanting muscles of a stomach is added.

Twisting from a prone position
Starting position – lying on a floor, knees are bent, soles completely concern a floor, hands are along a torso. Having inhaled a bit more deeply, than usually, having held the breath, lift a head and shoulders. In the top point make a pause for a second; on an exhalation – fall completely that the head and shoulders have nestled on a floor. Repeat - after small rest.

On a breast it’s possible to put an additional weight. The feet bent in knees, rise upwards, resting against a wall or lowering shins on a bench. Exercise is more effective, if to cross hands on a breast or to put under a head (in no event it is impossible to push a head forward, thus threat of a trauma of vertebras arises!).

Pay attention. The delay of breath at lifting – is an indispensable condition. The filled thorax supports a backbone, but also, gives the big efficiency to exercise. The exhalation at an elevating phase is very dangerous with trauma of vertebras. It’s impossible to add turns of torso on lifting, it’s very dangerous to vertebras and intervertebral disks. If it’s difficult to hold a head, the pain in a neck is felt, it’s possible to hold a head with fingers at temples.

There are two basic positions at performance of lifting on a biceps – standing and sitting. For the second variant it’s more convenient to use dumbbells as the bar doesn’t allow to carry out exercise with full amplitude.

The main task of biceps is hand bending in an elbow. Also it carries out function wrist supination – rotary change of position of a forearm. At a choice of a bar for pumping of biceps this is, unfortunately, not possible to do. Such variant is accessible only at use of dumbbells. Humeral muscle also helps a biceps at hand bending in an elbow joint.

Lift a bar correctly!

In a starting position it’s necessary to stand straight, holding a bar on outstretched arms. It is necessary to bend slightly knees to lift the burden from waist. Feet should stand on width of shoulders – such position will provide the maximum balance at performance of the given exercise. Use such width of the grasp that your brushes were settled a little wider than hips. The main thing it to pick up such width of the grasp at which it will be maximum convenient to you to carry out liftings. Extremely important during bar lifting to fix position of wrists, differently it can lead to serious traumas of an elbow joint and wrists.

Probably, to some it will be difficult to keep wrists in stable position at once. If you have faced this difficulty to you it’s necessary to strengthen muscles of forearms at first. Having the weak grasp, you cannot load a biceps properly. Wrists will be a limiting factor for you.

One of the basic errors in performance of exercise – an attempt to throw a bar, helping ourselves with all body. In the starting position elbows should be strictly vertically on the sides of the torso. At performance of lifting of a bar it’s important not to plant elbows in the parties and not to displace them back. Thereby you unload a target muscle. To lift a bar it’s necessary to level of shoulders, but not higher. The waist and shoulders are exposed to dangerous load if you break this rule. Load goes from a biceps on a forward bunch of deltoids. For the best control over correctness of performance of exercise rise sideways to a mirror and watch at all amplitude of movement. Give special attention to the top point of a trajectory.

At performance of lifting on a biceps with correct techniques you, probably, must reduce working weight, however your biceps will work much more strongly.

Take a break at the top point of the trajectory, but keep biceps tense. If not to do it all load will pass to elbows and shoulders. Such errors in this exercise are inadmissible.

Watch closely a bar from the beginning and to the end of performance of exercise. In the bottom point of movement it’s possible to make a short pause. During lifting it’s necessary to do an exhalation. It will help you to develop the big force and to cope with weight. Lowering a bar, take a breath.

Because of non-observance of techniques and wrong performance of exercise very many subsequently get traumas of elbows and wrists. Aching pains begin which annoy during training, and in rest. Over time it’s necessary to reduce load and work volume on biceps, and in certain cases even to exclude it at all. Chafing with various ointments, attempts to put ice, as a rule, don’t help in this situation. It’s necessary from the beginning of employment to listen attentively to the body not to appear a victim of traumas and stretchings.

But, as well as everywhere, here too there are nuances. By manufacture of EZ-bar each firm bends it in own way. Therefore you shouldn’t look that the concrete EZ-bar approaches to your partners in a gym room. Not the fact that it anatomically will approach you. To verify this, you need carefully to carry out liftings with such bar. Don’t try to take the big weight at once. If at performance of lifting you feel that on your elbows and wrists an excessive load lays down it’s necessary to refuse such bar. In that case it will be safer to you to do liftings with dumbbells. It isn’t necessary to copy stupidly someone’s training program in which liftings with a bar are specified! There is nothing terrible if you’ll replace a bar with dumbbells.

For many fans of bodybuilding the bar for performance of liftings doesn’t approach essentially. For them it will be safer and more effective to carry out liftings with dumbbells.

In some techniques it’s recommended to carry out liftings, using the thick bar which diameter is 5cm and more. It explains that such bar allows simultaneously to increase power of brushes and to swing biceps. But it’s necessary to notice that such bar sharply increases load on elbow joint. Probably, you had a trauma of an elbow earlier or you train a breast with the increased intensity in last time (that strongly overstrains elbows). In any case if you have decided to use a thick bar begin with weights!

The first enemy in liftings on a biceps – is “cheating”. Lean with back against a rack of a training apparatus or a small column, it should reduce probability of “cheating”.

Carrying out liftings on a biceps, using for this purpose Scott bench, probability of “cheating” decreases. In this case you’ll need the partner to submit to you a bar and to take it away after the set termination. Performing liftings on Scott bench, you must strictly supervise a bar in the bottom point of movement.

For bar lifting it’s possible to use and a vertical bench, but the amplitude of movement in this case would not be complete. For variety you can use such variant. It’s necessary to lean a back on a bench back, and not to lift a bar from hips with jerky. In the bottom point of amplitude it’s possible to do a small pause.

Lifting on biceps with dumbbells

There are a lot of variants of performance of liftings of dumbbells.

“Hammer” or lift with use of the neutral grasp. This exercise is considered one of the safest variants of lifting on a biceps. If to carry out lifting with supination in starting position palms are developed downwards and at lifting the forearm is developed upwards. Stand up straight, hands with dumbbells should be near hips. It’s important not to take dumbbell in the middle of the bar. Use such grasp: such as hand will be locate closer to an external weight plate. So the grasp allows to raise efficiency of all exercise. Bend a hand and develop a palm up in the same time. In a final point of movement the forearm is completely developed, and the palm should look strictly upwards. During all set elbows should be fixed. Don’t displace them back and don’t plant in the parties!

For this exercise it is necessary to choose such weights to exclude completely possibility of “cheating”. Otherwise exercise will lose any meaning. It’s necessary to lift the dumbbell to level like at bar lifting. In a negative phase of movement slowly develop forearms in a start position.

The basic errors at lifting on a biceps are displacement of elbows forward concerning the body frame and so-called “declination” of the body frame. Always hold the body frame strictly vertically!

It’s necessary to remember that for growth of biceps not the dumbbell or bar weight answers, but the correct techniques of performance of exercises. If you try to overcome “refusal” by help of the partner you do an error! Such approach is useless and even is harmful! The help of the partner you need only for technically right finish a set.

Important!

Remember that the biceps can not grow because it tensely works at performance of base exercises on humeral belt and back. Compare your weights in such exercises as draught of a bar in an inclination and liftings on a biceps. Weights in such exercises are simply noncompetitive. Don’t load a biceps with isolating exercises if your training program includes many heavy base exercises. But if you have decided to do liftings on a biceps, carry out them strictly observing the correct techniques! From this first of all your physical health and sports longevity will depend!

Main moments at performance of liftings.

To train a biceps effectively it’s possible only having absolute concentration. All technical subtleties to keep in mind is extremely difficult, but they must be considered, working on these exercises. Cribs will help you. Make special cards and in brief place on them the necessary information. It will help you to carry out liftings on a biceps accurately and correctly.

Performance of liftings on a biceps should not be accompanied by jerks or throws of weight! To direct load in target muscles and to be protected from traumas look for weight and techniques!

1. Weights. If you don’t manage to execute technically correctly all repetitions planned in the approach, reduce weight. Increase weight only through certain time when you already study techniques and will gain in strength.
2. Pauses. Do short pauses in the bottom and top point of movement, but never weaken the bicepses.
3. Time. On performance of one repetition 6 seconds are given. 3 seconds on lifting of weight and 3 on its lowering.
4. Wrists. Fix wrists! During lifting don’t bend and don’t unbend them.
5. Elbows. Hold elbows strictly on parties of body frame. Don’t lift them and don’t displace forward.
6. Knees. For removal of load from a waist hold knees slightly bent.
7. Hands. At performance of liftings on biceps hands should be locate on a bar so that to you will be maximum comfortable to carry out weight lifting.
8. Support. At performance of liftings with dumbbells it is possible to lean against a vertical rack of a training apparatus or to lean about a bench back.
9. The grasp. For strengthening of the grasp the use of wrist belts or gloves is probably. Also it’s possible to strew palms of hands with magnesia.

The body builder needs big shoulders which would surprise in the unusual width. Very many start to do sets for deltas, but the result is minor.

To receive desirable it’s necessary to define with tactics. Try to reduce quantity of sets and thus to increase weights. Intensity of a complex became higher and “weight” of deltas will go upwards. It’s council for those who has littered its deltas with small weights. Make your trainings power. We will acquaint with pair movements which will be in a complex basis: a press from a head and draught of a bar for a chin. These exercises are very good “pump” the entire array of deltas, with emphasis on the middle beam. Weak front and rear beams need to draw with individual exercises.

We suggest you to consider following variants of the isolated exercises which will demand from you the maximum power output. To lift dumbbells standing – this is one thing, and absolutely another when you are sitting, and also with lateral raise in an inclination. Any power training is accompanied by the big diligent warm-up, and training - especially. In order not to injure itself before the beginning of exercises it is necessary to knead and warm up the shoulder joints but this is not the all. You can use insuring additional trick which will help you to define limiting weight, a measure of safe load - performance of exercise on a raising of weight from a set to a set with reduction of number of repetitions. If at once to take very big weight, the chance to injure themselves equal 100 %.

POWER TRAINING

Beginners should train deltas once with an interval in 4-5 days. It’s required to choose pair of base exercises and to do in everyone 5 sets of 10-12 repetitions. Beginners should be necessarily attentive to themselves, reveal optimum load which would be equal to a power tone. Very big load, as well as small, conducts to “draught” of deltas.

At a following level of trainings, it’s necessary to add one more exercise in a complex. Stop the attention on isolating movement at which deltas will feel strong “burning”. In the rest keep power character of training, still carry out on 5 sets from 10-12 repetitions.

Humeral joints are very fragile. For this reason training of deltas demand the special insurance. We offer you after an extension of humeral joints: take a bar or dumbbell and make one set of forthcoming exercise of 20-30 repetitions.

At performance of presses from a head presence of the assistant is necessarily. In process of weariness of deltas and muscles of hands, load becomes dangerous so it’s not far to a serious trauma. To exclude possible trouble, part of load at lowering of a bar the assistant should take on himself.

They have seen that by means of magic pink pills any training program showed stunning results. The system invented by doctor Ziegler and successfully popularized by Bob Hoffmann, has started to fade into the background. The weight-lifting community has guessed that Hoffman specially hid effects of steroids in order to successfully sell its training courses and power frames.

Sales of isometric courses and all types of power frames have instantly failed. I remember how I came to the warehouse in York to take a couple of copies of the magazine «Strength & Health» at the coaches’ convention, and saw a lot of power frames. Probably, they are still rusting at the moment.

Training in a power frame has ceased to enjoy confidence of athletes though competent use of this system is exclusively effective. Especially if it’s isotonic-isometric movements in which the weight moves on a short distance and then 12-second static deduction is carried out.

Before the moving to York from Maryland, using system of Ziegler and a power frame, I have improved result in bar lifting on a breast on 7 kg and on 5 kg in jerk. As you remember, training in a power frame influences on some parts of a body more than on others. In my case traction positions have helped me with knee-bends and presses.

The athletes trained by Ziegler and its assistants, continued to use its system and after steroids became a weightlifting and bodybuilding integral part. Garcia, March, Bednarski, Breynam, Uitkomb, Moore, Milek, Glenni, Saggs, Payket, Bartholomew and I used it until the end of its competitive career, as well as many well-known body builders, such as Bill St. John, Val Vasilev, Bob Gajda and Sergio Oliva.

Having taken a place of the power trainer in University of Hawaii, I have received fine possibility to check up system of Ziegler at a big group of athletes which did not use steroids. In that time on Hawaii I had a lot of volunteers.

In order to isotonic-isometric system had an effect, the athlete should pass a stage of initial trainings. The longer he trained the better. Subsequently preparation of football players was my basic work. Before it nobody from them has worked with gravity seriously, therefore I could not admit them to a power frame earlier, than in a year. However the ideal subject for my experiment was found.

I visited one meeting in Honolulu to see Tommy Konno, Pit George and Harold Sakata. All athletes were Asian, except for one - Steve Dyu-Sayán from Pennsylvania. He has won a weight category to 80 kg with 100-kilogramme jerk and a push of 122,5 kg. We discussed some common interests, and I learned that Marti Gifer - one of the best trainers in the country, have resulted this guy in weightlifting. Steve asked me, if I can help him with technics of some exercises. I have agreed provided that he will help me to train football players and other athletes in such powerful movements as bar liftings on a breast, presses over a head, pushes and front knee-bends.

Steve became my informal assistant, training exclusively at university. Over his shoulders there were six years of trainings, and I have quickly understood that he — one of those rare athletes which can make huge work and thus it is easy to be restored. He was created by mother-nature for the course in the superstructure frame. After two and a half months of joint training Steve went on a scaffold again. Being still in easy weight, he took jerky 122,5 kg and has pushed 145 kg. All were convinced that I allowed him to take steroids, but he was clean and has achieved these results the most traditional way – by hard work The isotonic-isometric system, certainly, has made positive impact on its development. Steve continued to progress all three years while he worked near me in university.

Starting isometric trainings, you must remember that learning process is very important here. The more you practice, the better your techniques becomes and the more advantage you get. It’s very important to warm up carefully before the first working set. If you want to work fully in final isometric deduction (that is necessary for reception of results) muscles should be prepared for forthcoming stress in appropriate way. You must be confident that the group of muscles with which you want to work is ready to it. For example, before starting an isometry in one or more traction positions, you wish to execute knee-bends. It’s clear that during knee-bends the back will do some work but before you will approach to a power frame, you need to make several movements.

A lot of work is not required — only pair of sets of liftings of a bar on a breast or jerks. You need to leave a stock of forces directly for working sets.

Instead movements with free weights you can make the pair of warm up sets in a power frame in positions which you intend to use the first— three repetitions with a contact by weight of the top stoppers, but without static deduction.

From the part it’s looks very simply, but for extraction of advantage from an isometry you should be attentive to variety of trifles. Begin with grasp, position of feet, pelvis, hips and shoulders — they should be as much as possible identical in exercises with free weights and in amplitude movements in a power frame. The shape and trajectories should be identical to those that occur in the exercises that you would like to improve, otherwise you in vain will waste time and energy.

In the list of my clients there were a few powerlifters. One of them well progressed, but he couldn’t achieve a victory at competitions because he couldn’t make a shutdown in a dead-drawn required to set-off result. The weight flied up to the middle of hips and stopped there as if it abut in invisible barrier. We trained in the gym of Bill Nielsen, but I asked him to come to Tommy to show him isometry. In the garage Tommy had a great power frame. I wanted, that the guy carried out an isometry in that point where the weight stops. I have shown him two warm up sets and instructed that time of static deduction is much more important than size of the lifted weight, and has recommended to carry out an isometry two times a week in those days when there were no dead draughts.

Then it has left, and we didn’t see the whole week. At the following meeting he has complained of absence of results. I didn’t understand what’s wrong, yet I don’t see how he performs isometry. For a working set he has established 225 kg on a bar and, having pressed it to the top stoppers, deviated back. I have immediately understood what’s wrong.

He pulled a bar on a line which is never used in usual dead draughts. I have told that it never to reach progress if it deviates back in such way. Besides, it became clear that he uses too big weights — most likely to make impression upon companions. I wasn’t the first time to observe how the ego prevents the correct technique of exercises in power frame. It’s very easy to deviate a correct line during isometric work because the given position is rather weak. But for this reason static deduction is carried out in this point — to strengthen it. Therefore it’s necessary to work in exclusively correct form.

We have lowered weight to 185 kg, and I have shown him a correct position in which front deltoids extend beyond the vertical plane of a bar, and have advised to adhere to such form at performance of isometric deduction. He has kept a bar pressed to stoppers, but not for a long time, and I have advised him to use next time in this position of 175 kg, having concentrated on the correct techniques during 12-second deduction. In a month he kept 207,5 kg in a working set, and new force has allowed him to improve result in dead draught on 10 kg.

The athletes using an isometry for improvement of a press lying, often considerably change techniques during deduction. They press a bar on a wrong line and put elbows in other position. I saw one powerlifter which carried out an isometry for the middle of a trajectory of a press lying and rested a bar in stoppers at level of eyes. I have told him that the isometry will not bring any advantage because during a press he never takes away a bar so far back. If the pressure line in isometric deduction doesn’t coincide with that on which you move a bar in dynamic exercise, the power frame is simply useless.

Sometimes the athlete is absolutely assured in correctness of its techniques though this is not the case. In this case it is useful to involve the skilled person with a good trainer’s eye that he has estimated techniques of performance of exercise. The smallest change of techniques can lead to tremendous results. If you train one it is good to look at yourself in mirror more often. Noting the violation of shape, you can stop and correct yourself. If to support the correct techniques with the established weight it isn’t possible, lower it. The isometry improves exercise only at ideal performance of work Everything that doesn’t approach under definition “ideally” — a waste of time and power.

And here we approach to the question of concentration. As you have only one isometric set in any position you must completely focus on the task It is possible not to finish any repetition of exercise with free weight and still successfully to finish a set but if focus is broken during isometric work, it will mean failure. The study of techniques will take some time that is why isometric work brings more advantage to those who have already worked on it some time. Experience — the most valuable factor in the given type of power training.

And now some helps. In the beginning of isometric deduction never press a bar in stoppers too sharply. Instead lift it, rest against stoppers and gradually increase pressure counting on that to the end of target time of deduction to come nearer to absolute effort. Having pressed a bar to stoppers, don’t think only of its deduction in this position, but try to move it further. It will allow you to press or pull constantly more strongly, feeling reduction of muscles. You might wonder, sensing that in movement the muscle group participates, which, in your view, has absolutely nothing in common.

I have noticed that draughts in the top position is better train in the correct techniques - this is a strong point almost of any exercise in which it’s possible easily to keep the correct shape of execution. Use carpal straps, carefully establish feet, and adjust techniques, making sure that the front deltoids are located directly above the neck. Now exactly lifting a bar, press feet into a floor. Rest a bar against stoppers and start to pull. On the fifth time put to a bar of even more efforts. Each muscle of your body should be reduced, from calves to trapezes. That’s exactly what you need — the maximum reductions. Continue to pull, try to bend a bar, but on the twelfth time you shouldn’t simply throw it. Instead gradually weaken muscular reduction, make pair of deep breaths and under control lower a bar on the bottom stoppers.

Now let’s talk about breath. Rule is simple - detain it for all time of isometric deduction. If you continue to breathe, you will not be able to make maximum efforts to bar. Breath weakens a diaphragm that creates negative pressure in lungs.

Inhale deeply, having pressed a bar to stoppers, and don’t exhale until the twelfth time. Thus, you’ll keep positive pressure inside thorax. The delay of breath during isometric deduction usually doesn’t make a problem, except for cases of work on a head in presses, pushes and deenergizings. Some athletes apply a way of Valsalvy – a forced expiratory effort with the blocked nasopharynx - at formulating of the maximum effort with a bar over a head. Safe for healthy people, this technique can cause a rush of blood to heart and turbidity in eyes.

If you have felt dizziness in any position, reduce time of deduction till 8 or 10 seconds instead of 12. It’s better to be reinsured, than to regret then. Besides, in original course of training in a power frame it was recommended to keep muscular reduction within 6-12 seconds. Personally I always use 12 seconds (except deduction over a head) because 6 seconds I need only to finish reduction to a maximum level. The remaining time goes on deduction.

Remember that an overall objective of performance of isometric deduction is improvement of certain positions in those or other exercises. It isn’t necessary to aspire to big weights from the beginning. It doesn’t matter with what you will begin — important with what you’ll finish. Having mastered the correct techniques, you can gradually increase weights.

The first experiment lasted 14 weeks. Scientists compared the effects of the admission of protein and carbohydrates after training. 22 young men aged about 23 years, which didn’t train before that during half a year, have taken part in research. During experiment they didn’t accept any food additives possessing anabolic effects (like creatine or protein cocktails).

Participants were divided into two groups: the first received a protein, the second — carbohydrates. One portion of protein consisted of 16.6g of whey protein, 2.8g of casein, 2.8g of egg white and 2.8g of L-glutamine. One portion of carbohydrates contained 25 g of maltodextrin. Caloric content of both doses was identical, taste of cocktails — absolutely identical. Participants accepted one dose before and after training and also in the morning in days of rest.

Participants of experiment trained only feet, using standard exercises, such as a press by feet, and bending of feet. They were engaged three times a week, making 3-4 set in each exercise.

Results have surprised nobody. Only the protein group pumped up muscles and gained strength. Trainings and an additional protein have led to 18 %-s’ increase in muscular tissue of type I and to 26 %-s’ increase in the sizes of tissue of type II. Despite full similarity of training programs, the carbohydrate group showed no growth in any of the indicators.

Why it was necessary to make such research? Last researches have shown that reception of carbohydrates after training suppresses effects of cortisol, the level of which increases in a course of performance of physical exercises. Suppression of cortisol displaces balance towards muscular growth, and carbohydrates promote liberation of the insulin which is bear amino acids in muscles. However, for this purpose amino acid should be available. As research has shown, carbohydrates without a protein don’t promote to muscle growth.

The second research compared effects of dairy and soya proteins on muscular growth at young men. Many experts consider that soy is a slow protein though actually it is absorbed as quickly, as and whey protein. On it their similarity comes to an end. The whey protein, thanks to fast absorption, supports synthesis of a muscular protein while the soy faster splits in the liver and supports synthesis of a hepatic protein.

In the report about results of research scientists have mentioned that with increase of use of whey protein, its efficiency decreases because of high degree of oxidation in a liver. However efficiency of soy falls even more.

Some scientists studying a metabolism of a protein believe that to the people who accustomed to high consumption of protein, it is impossible to limit sharply reception of protein. It can lead to negative nitrogen balance due to the strengthened oxidation of protein in the liver. They consider that organism get accustomed to oxidize protein. And if the protein use decreases, splitting of muscles begins. However this theory yet hasn’t received accurate proofs.

Other way of transformation of a superfluous protein – is its transformation into fat. However, the given scenario does not develop at people physically active. However experts still assert that «superfluous consumption of protein can make you thick».

In the described research reception of a dairy protein has led to significantly greater mastering of amino acids than in the case of soy protein. Besides, it was revealed that the dairy protein promotes muscle growth, more effectively than soy. Soya is more conducive to the synthesis of protein in internal organs than in the skeletal muscles. Its unique advantage that it is much cheaper.

To raise efficiency of trainings, you should know precisely when and in what quantities to use food. Our tips can help you with this deal.

1. Protein - the basis of muscle growth
Protein, coming together with food in your organism, under the influence of gastric juice decays to amino acids. Then they get into blood and start to circulate in organism. In muscle tissue individual amino acids gather in the chain again. Thus, the new muscular tissue is formed. Here the basic list of products rich with protein: a hen, fish, beef, bean, protein powder concentrate, and also degreased dairy products - cheese, cottage cheese, yoghurt and milk.

On 1 kg of your weight should be 2 g of protein – it’s a main objective of your diet. According to this proportion it is necessary to divide a protein for the portions and to accept for 5-6 times. Secret of the given technique is that for once organism can acquire no more than 30-40 grammes of protein.

2. Carbohydrates. Add energy.
As it known, carbohydrates are the basic energy source. Energy is an indispensable component of successful training and increase muscle mass. In your diet must be the products rich with protein and carbohydrates. Thereby you will give to an organism a necessary building material for muscles and energy for creation of a muscular tissue. The main sources of carbohydrates for the body builder are every possible porridges, rice, bread from a flour of a rough grinding, macaroni from firm grades of wheat, vegetables and fruit, and also carbohydrate powder concentrates. If your organism doesn’t receive enough energy from carbohydrates it starts to burn and use your muscular fabric as an energy source. It’s obvious that in such mode you cannot pump up the big muscles.

3. Calories – a growth basis.
Scientists measure quantity of food in calories. By means of calories also measure quantity of energy spent by the person. At first sight everything is simple - you just need to compensate quantity of the spent calories. But it isn’t so easy. Together with the food you need to consume more calories! Process of growth of muscles also depends on energy. Therefore if the quantity of consumed and spent calories is equal, your muscles will not have enough energy for growth. For strengthening of growth of muscles it is necessary superfluous consumption of calories. Sixfold “Mr. Olympia” Dorian Jets advises to begin with 350-500 grammes of carbohydrates a day. Then it’s necessary to be guided on indicators of scales. If your trainings pass in a heavy high-intensity mode, but your muscles don’t grow, this means that you don’t have enough calories. You can add 100 gramme of carbohydrates a day. And continue so until your scales will not show stable increases of weight.

4. Fats – an irreplaceable element of growth.
Reception of fats is directly connected with secretion of the major hormones. The human body makes testosterone from fat. Therefore transition to rigid vegetarian diets involves sharp falling of a sexual inclination - organism slows down secretion of testosterone. At the same time excessive consumption of fats - is harmful. Strangely enough, however use of fatty food entails falling of level of hormones too. You need to know the extent of consumption of fats. According to professionals on a share of fats should have no more than 15 % of all daily calories. The traditional menu as a rule contains to 40-48 % of fats. Dieticians advise to reduce consumption of animal fats and to eat more vegetable fats. But from this rule there is an exception – cod-liver oil, because of polyunsaturated fat acids of Omega 3containing in it. The advantage of these fats is difficult to underestimate. For body builders it’s important also that Omega 3 helps for mastering of glucose by a muscular tissue. The potential of growth of tissue considerably increases because of bigger quantities of energy. Therefore, if your goal - increase of muscle mass, you must eat salmon, mackerel and tuna.

5. A variety of food.
Is it possible instead of natural products to use protein powder and gainers, fish oil and vitamin sports complexes? Is it possible muscular growth with this diet? Hardly. In vegetable food scientists have found about fifty phytosubstances. These substances possess properties of antioxidants, strengthen immune system, and prevent development of a serious illness. In sublimate products purchased in a store quantity of such substances is extremely small. Perhaps that is why residents of large cities vulnerable to skin diseases, cancer, tuberculosis and nervous system disorders. Long-term experience of body builders has shown that muscles will not grow if in a diet few vegetables and natural fruit. The daily menu must necessarily include three portions of fruits and vegetables. You can add in protein cocktails frozen berries and fruit. With such garnishes as rice and macaroni it’s good to use the chopped stewed cabbage, sweet pepper and mushrooms. It’s necessary for you at least once a day to eat the big portion of salad desirable filled with vegetable oil.

6. The quantity is extremely important.
To recover the huge number of calories expended during the training you’ll need a lot of carbohydrates. Consequently you’ll need to choose products with high maintenance of carbohydrates. To them concern: rice, pasta, buckwheat and oatmeal porridges, a potato and black bread. Such products allow to recruit necessary daily norm of carbohydrates without risk to overflow a stomach.

7. Carbohydrates before training.
Carbohydrates are share into two types: “fast” and “slow”. The first are digested very quickly and deliver a lot of energy. Digestion of “slow” carbohydrates occupies much more time. Foods containing the “fast” carbohydrates are usually sweet. Examples of such food: sugar, cakes, sweets, confectionery products. The products listed in the previous point, are sources of “slow” carbohydrates. Such products are well approach for food intake before training. Glucose gradually arrives in blood and provides stable level. And this is a necessary condition for a good muscular tone and mood. If you’ll eat the products containing fast carbohydrates before the training, glucose level will rise too quickly. The organism will quickly remain without energy and will start to spend glycogen - emergency reserves of energy in the muscles and liver. The interval of rest between training in this case may be delayed. You will feel absolutely broken until the organism will not restore all spent glycogen.

8. A food after training.
At very intensive trainings happens increased allocation of cortisol and glucagon. The secretion of catecholamines is also increases – these hormones provoke destruction of a muscular tissue. The organism always allocates such hormones at physical or nervous stress. Now it’s clear, why hassle is usually leads to loss of muscular weight. After training your primary mission is - to give to your organism “fast” carbohydrates. It will provoke an organism to allocate insulin – a hormone, counteracting the influence of cortisol, catecholamines and glucagon. Honey and raisin are - excellent sources of simple carbohydrates. Professional Jay Cutler advises immediately in the locker to take 1.5 grams of carbohydrates per 1 kilogram of body weight. Jay takes with itself for each training session the rice mixed up with raisin and honey. As to albumen professionals recommend to use a whey protein. It quickly saturates blood with amino acids.

9. Eat as often as it possible.
Doctors thought a special multi-feeding by small portions. The quantity of food intakes can reach to eight times a day. Body builders became the first who has started to use such strategy of a food. When known professional Mike Mataratstso has broken his daily diet into small food intakes, his weight immediately increased. If you eat small portions with small intervals between meals, your muscles will be provided by constant inflow of amino acids and glucose. Amino acids are a building material for the muscular tissue, which was damaged during intense training. Stable level of glucose provides equal allocation of insulin, thus increasing the reserves of glycogen in the muscles. If you’ll eat seldom and the big portions, constant heaviness in a stomach, mood changes, drowsiness and increase of hypodermic fat are provide to you.

10. Vitamins C and E
During intensive training in a human body a lot of free radicals appear. These harmful substances promote destruction of a muscular tissue. Scientists even consider them as one of principal causes of diseases – from skin to cancer tumors. However many sportsmen remain healthy till old age. For a science it still remains a riddle how the organism of the athlete struggles with free radicals. In regular intensive trainings sports physiologists advise to accept antioxidants – vitamins C and Е in considerable quantities. In the body these vitamins destroy free radicals. As a result of the scientific researches spent with the assistance of group of weight-lifters, it was found that 1200 mg of vitamin E and 1000mg of vitamin C sharply reduces in blood level of creatinekinase. The less content in the blood of this byproduct of the destruction of muscles, the smaller will be scale of the devastation.

11. Useful features of creatine and glutamine.
Creatine effectively increases power and muscular weight. It promotes increase of level of muscular power and endurance. Also it stimulates the synthesis of protein. Second in the list is glutamine. This additive improves immune system and well influences on protective forces of an organism. And it very positively influences on abilities of an organism to be restored after trainings. The better your immune system will work, the less time you’ll need for the restoration between trainings. Also, glutamine can help to store glycogen and to block the effect of cortisol. These two additives it’s recommended to accept together with a carbohydrate drink after training. Inflow of glucose sharply increases level of insulin in blood, and it improves permeability of creatine and glutamine in muscular cells. The optimum dosage is - 3-6 grams of creatine and 5-10 grams of glutamine.

12. Watch for your weight.
Your weight is directly connected with quantity of consumed carbohydrates. If you stably add from 200 to 500 grammes a week it means that your organism receives enough carbohydrates for growth. If your weight doesn’t change - it means that in your diet lacks carbohydrates. It is recommended to accept daily 4–6 grammes of carbohydrates on 1 kg of weight of a body. If the weight of a body does not start to grow, add one more gramme of carbohydrates. Try to increase quantity of eaten carbohydrates to 5-7 gramme a day. Gainers will help you in this.

13. Use instrument for measuring the thickness of subcutaneous fat folds.
Assess the situation from different sides. Except scales for this purpose you’ll need device for measuring the thickness of subcutaneous fat folds. It allows to define precisely a specific correlation between the percentage of muscle and adipose tissue in your body. During the recruitment of weight any its share is always falls on fat. Main that the increase of fat layer did not occurs faster than increases of muscular weight. Measurement of a thickness of hypodermic folds will allow you to accurately navigate in this situation.

14. Drink water.
During the periods of a set of muscular mass the requirement of an organism in water sharply increases. You need to drink much more. Your organism consists of water on 75%. Without it it’s impossible to increase muscle mass. If in your diet is observed strong shortage of water, shortly the organism will come to a dehydration condition and by that will start mechanisms of destruction of muscular weight. Don’t forget also that the effect of glutamine and creatine is accompanied by an increase of the content of fluid in the muscle cells. This allows to spur them to further growth.

15. Meat.
Natural beef is a good source of protein. The low-fat beef contains a lot of amino acids, vitamins of group B (especially B12), creatine, iron and zinc. These substances are catalysts of muscle growth. Also, they are necessary for the synthesis of red. Besides, zinc affects to allocation of testosterone by organism. So if you want to gain a weight, you need to eat a lot, but it’s necessary to do efficiently- then your body will consist of powerful layers of muscle mass.

The basic operating components of lipotropin preparations are:

Chitosan - one of the newest, most revolutionary preparations for fat burning. It’s a very effective preparation of new generation. This product disturbs to formation of a fat layer, not allowing to fatty acids to link among themselves. Chitosan is a fiber derived from shell of crustaceans. With success it is applied by athletes to a set of dry muscular weight without fat in the conditions of a high-calorific food. Chitosan is often used as an independent food additive.

Food additive Pyruvat, is natural substance. This connection promotes liberation of intracellular energy, as well as carbohydrates, but gets into cells without help of insulin (it provides instant mastering). Therefore it doesn’t have a negative effect on fat metabolism, which can usually occur at reception of a considerable quantity of carbohydrates. Besides that Pyruvat reduce content of ammoniak in the muscles.

L-Carnitine stimulates recycling of hypodermic fat and decrease in level of cholesterol in blood. Usually it is recommended to be applied in a combination with unloading diets. During intensive training Carnitine provides with energy muscular work, thereby promoting recycling of fats, and the more Carnitine is in the body, the greater the number of BCAA-amino acids stored in the muscles. Thus, карнитин is the powerful factor positively influencing an exchange of retractive protein during intensive trainings. Reducing the concentration of Carnitine in the muscles after hard trainings it is difficult to compensate by a usual food. Addition of Carnitine in a food leads to increase of endurance of an organism, improvement of function of heart, reduction of hypodermic fat, and faster restoration at the expense of the general improvement of metabolic processes in cells. The basic formula looks so: FAT + OXYGEN + L - CARNITINE = ENERGY. Thus, L-Carnitine is a very important mediator in fat metabolism for all athletes. With its help the stock glycogen is saved, endurance raises during trainings and competitions, and saturation of cages by oxygen considerably improves. The preparation is widely used as a natural supplement to the diet of athletes with abnormal body weight. There are also concentrates isotonic drinks with L-Carnitine, which contain minerals and trace elements (potassium, calcium, magnesium), vitamins (C, E, RR, and Group B, folic acid) and carbohydrates (typically, dextrose).

Acetil-L-Carnitine - a modified form of amino acid L- Carnitine. It regulates the exchange of fat in muscle cells, transferring neutral fats through cell membranes. Besides, Acetil-L-Carnitine can increase the level of testosterone. Other researches show that it also is capable to reduce level of cortisol and to help with prevention of disintegration of the protein. The preparation is effective for increase in dry muscular weight, improvement of the general physical condition and weight reduction at the expense of fat.