To a bodybuilder it may mean to get big and lean. To a powerlifter it might mean to get strong and big. To an Olympic lifter it might mean to get strong and explosive. To an athlete it means getting the strength and shape to optimise their performance. To the average person in a health club it may mean to get lean, muscular and fit. Whatever your goals, getting buffed can be a lot of fun, and very rewarding.
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The question I have, which may surprise — is this approach optimal? Now we could debate which are really the top most popular supplements, however just run with this message — why is it that everyone is basically singing from the same song sheet?
Or is it more of a case of conforming sheep? During the late s American pharmaceutical companies such as Ciba began producing anabolic steroids for human use. Bob Hoffman of York Barbell and Joe Weider of the Muscle and Fitness magazine were two names that have been connected with this s phenomenon where drugs were giving the results yet equipment, training programs and supplements were being advertised as the reason behind the great gains.
I gained at an amazing rate and soon developed noticeable muscles. This drug use quickly spread into other sports. He wrote on Dianabol and Nilivar and the fact that they had already spread into the coaching ranks of both high school and college football.
In the time you realized it was bullshit, I already had you hooked into a healthier lifestyle of workout out and eating better. The results are simply misleading in the absence of controlling the variable of drug use. The same marketing techniques that were developed and refined over half a century ago, I suggest, still dominate the market.
And as a result, the masses have been misled for six decades and continuing. When I ask anyone in strength training which supplements they are taking, the overwhelming majority will be taking the most dominantly marketed supplements of the times. Do they work? Are they effective? Who knows. That is not the reason they are taking them. What is that was not the case? What if we stripped back to square one and only added for supplements long use after an appropriate, objective personal trial of them.
As with my approach to training, I am less interested in what can be shown to produce an effect, and more interested in what is the optimal approach. There are only so many supplements most individuals will consume contemporaneously, whether from a budget limitation or other reasons.
I suggest your goal should be to order your supplement intake in a priority based on optimal effectiveness, rather than a blind adoption of the dominant, market driven trends. Now I understand the human desire make emotional decisions and justify them logically. Up until the s two main supplements dominated. You can see these two in this quote from the Legend, three times Mr. Universe Reg Park.
I ate prodigious amounts of food during the day, but adhered to a very balanced diet with everything in proper proportions. My favorite food is steak, which I sometimes eat twice a day. I also like salads, orange juice and wine. I have a wine cellar in my home.
I also have used protein supplements and take vitamin and mineral tablets. Conclusion In summary things changed in the s and stayed the same since. Drug supported physiques are used to market you the supplements that you take, on the belief or inference that the results achieved by the model are the ones you are going to achieve by use of the supplement being marketed. And you believe it. October 13, The former US NCAA Division 1 athlete started performing the exercise in their program, the single leg stiff leg deadlift, for the first time under my supervision.
As they bent forward their non-support leg began to lift backwards. I published this exercise in the from the late s onwards [i] [ii] [iii] [iv] [v] [vi] [vii] [viii] [ix] [x] after a decade or so of testing. I found it ironic but not surprising, as for nearly two decades now I have watched the bastardization of my innovation. How did my exercise end up being messed up so badly? Then I stumbled on the answer.
At the photo shoot I suspect the male model made up his own interpretation. I understand how most photos shoots happen. An unknown organizes the photo shoot, and the result in this case was an exercise where the subject lifted their back leg. A good enough reason? Reminds me of the story about a trend in marathon runner. The solution they chose to reduce the embarrassment was to wipe their legs down with the face wipe cloths offered at regular intervals in the break.
From watching this act, a new trend was developed — wipe your legs down with the wet face clothes. Is this a good reason to wipe your legs down in a marathon?
Any movement is good movement, surely? Well, yes and no. However the general intent of an exercise is to fix one end of the muscle and move or stretch the other end. This makes the muscle work. When you lift your leg backwards, this stretch or strain intended for the hamstring is reduced because of the movement of the back leg. So you are doing an exercise with movement, but a significant reduction in the intended target muscle. When you lift your back leg up it counterbalances the movement to the front, reducing the stretch and effort.
When you go to stand up again, the lower of the leg back down does most of the work. It becomes more of a ballet like balance exercise than a strength exercise. For some that may be all they need, but please, stop masquerading it as a strength exercise!
Put simply you are doing less work. Now I appreciate that not all can do this exercise full range due to lack of strength or flexibility or balance. However avoiding this challenge is not going to fix the limitations! Start with limited range, and place a premium on increasing the range progressively over time, rather than looking to increase load straightway.
Just about every gym I go anywhere in the world I see this exercise being done, and it always reminds me of the oil well devices you see littered in the desert, where the lever is long and heavy to assist the oil to be pumped with less energy. Now for the purists who remember the difference between a single joint and multi-joint movement, they know the single joint movement offers more isolation, and the multi-joint less.
By moving the back leg you change the exercise from a almost single joint exercise to a double joint exercise. It has gone too far. However, for those who would prefer to exercise for a reason better than copying the confusion of a male model at a US photo shoot….
Stand on one leg — have the other foot off the ground, but kept roughly parallel with the leg doing the supporting.
Bend the knee slightly, but that knee angle should not change during the exercise get a partner to watch for this, as it will be tempting to do so! Now bend at the waist, allowing the back to round and reach slowly towards the floor.
If your range allows, touch the floor with the fingertips and return to the starting position. Use a speed of 3 seconds down, 1 sec pause at the ends, and 3 seconds up. You may struggle with balance, but persist — you will be developing the muscles in the sole of the foot!
The first time you do this you may find you are touching down with the non-supporting foot regularly to avoid falling over. This is ok, but in later workouts, try to minimize this. When you have mastered this exercise, and touching of the ground by the non-supporting leg means terminate the set — this is your challenge.
Look to increase the reps from workout to workout. No warm up set necessary. Remember the weak side rule. The top position.
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