The Case For Abbreviated Training

The following is my first ever article for Bodybuilding.com, written today.  It was approved by the moderators not too long ago, hopefully it’s good enough to be published.  But you can read it here and judge for yourself:

I was first introduced to the idea of abbreviated training in 2009, when a trainer at my former gym told me about a book entitled Brawn. Originally released in 1991, it’s author, Stuart McRobert wrote in extensive detail about the important of shorter training in comparison to the routines found in magazines during the time of the book’s release. McRobert stressed that the average Joe couldn’t possibly get big or strong on a pro bodybuilder’s routine, but they could totally benefit by going back to the basics.

Let me clarify something first, the average Joe is not just a non-competitive bodybuilder. It’s someone like you and me, who works a day job five days out of the week and goes to home to multiple responsibilities. Some of you work more than one job, some of you have young children at home, and then there are other responsibilities that naturally hinder us from being able to just go to the gym and do multiple exercises in the course of four, five or even six days a week.

I can actually relate to this now more than ever as someone who recently competed in his first Powerlifting meet. I live in New Jersey but I work in Brooklyn, NY so it takes me a good hour an a half to get to and get home from work. Once I’m home I still have to prepare dinner, get ready for the next day, do things around the house, etc.

My current program, Jim Wendler’s 5/3/1 for Powerlifting, calls for three or four day a week training; so what I decided to do was take the four day a week template and alternate it into a three day per week schedule in order to fit my daily needs as well as give myself time to recover from the previous workouts. That was a very important first step for me. The next thing I did for sake of shortening my training was reducing the amount of exercises I needed to do per training day.

This can especially benefit powerlifters. Are we training for looks come competition time or are we training to improve on the big three moves, Bench Press, Squat and Deadlift? If you chose the latter then keep reading! There are plenty of great powerlifting routines out there but if you’re like me and your trying to save time are you really going to waste your time training your secondary muscles? Sure, having thick lats can be beneficial, but are they what you’re using when you Deadlift? Fat chance! You need the power of those hamstrings and your glutes to help you bring that bar up. Same thing applies for Bench Presses. Once again referring to the lats, do they help you push the bar off your chest to the ceiling or do you need a thick chest along with strong triceps and shoulders to help you do the work?

So what’s the point of all of this? Because I’m strapped for time ten months out of the year I need to train in a way that’s practical and in order to do that I stripped my training of anything I found was unnecessary in helping to improve my functionality in the main lifts. In doing this I shortened my training dramatically and I still get results. Here’s an example of the way I currently train using just my working sets:

Day 1:
Overhead Press – 3 x 5/3/1
Barbell Curl – 3 x 10
Tricep Dips – 3 x 10

Day 2:
Deadlift – 3 x 5/3/1
Leg Curls – 3 x 10

Day 3:
Bench Press – 3 x 5/3/1
Dumbbell Bench Press – 3 x 10
Chest Dips – 3 x 10

Day 4:
Squats – 3 x 5/3/1
Leg Press – 3 x 10

Upon reading this you might notice that I split the assistance leg work to two different days. I chose to do that purposely based on which assistance work helps with certain lifts. If I’m squatting then I’d rather just stick with Leg Presses to help me build muscle in my quads, just as I’d rather do Leg Curls on Deadlift days to strengthen my hamstrings. Therefore I have two strictly upper body days and two strictly lower body days, all even arranged as to save time and give me more bang for my buck.

But this is just how I train, for the most part. It might be different for all of you. All I did was take a preset template and removed what I felt was wasting time, because time is money, of which I usually have none. So here’s something to think about in the future if you happen to fall in this category, because it’s amazing to see that the saying “less is more” actually fits here. So if you’re strapped for time and still want to train, get rid of the excuses and make a plan of action today!

Mike is an amateur powerlifter hoping to enter his second competition in the near future.

You can also check out the original article here if you want:

http://forum.bodybuilding.com/showthread.php?t=172409253

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My Pilgrimage To Diamond Gym, July 29th, 2016

Yeah…I wrote Pilgrimage.  Why?  Because if you are a serious lifter of any kind, powerlifter, bodybuilder, whatever, and you happen to be anywhere in New Jersey, then it is your duty as the serious lifter you claim to be to go to Diamond Gym at least once.  For forty years now Diamond Gym has been one of THE most badass, hardcore gyms in the entire east coast.  When ex-bodybuilder John Kemper opened up the place it became the original “East Coast Mecca” long before Bev Francis opened up her first Gold’s Gym franchise.

I remember the first time I even heard of the place – and Adam from Black Metal Fitness, if you’re reading this, this is for you buddy! – it was on YouTube, where I discovered an old WWF interview with Mean Gene in this really badass looking dungeon gym, speaking with the owner’s wife, Shirley Kemper, about the types of people the gym attracted.  She then mentioned the British Bulldogs and next thing you knew there was the Dynamite Kid spotting Davey Boy Smith as he was benching four plates without a struggle.  Then Dynamite did the same…again, without a struggle.  Here’s the video, took me a while to find it:

It got me curious, real curious.  At the time I considered myself a gym historian of sorts, trying to learn all I could about the gyms of the past, such as R & J Health Studio in Brooklyn, NY, the breeding ground for Lou Ferrigno, and where my dad trained for fifteen years.  I also wanted to know if these gyms were still around and if so would the environment still be the same?  Well, when I found out Diamond Gym was still around I wanted to know more.  John Kemper retired and sold the gym in 2007, he sadly passed in 2012 at just 67 years old.  But apparently the gym’s current owner, Dwayne McDaniel had no problem keeping the gym’s hardcore vibe.  In fact, when you look at the place in videos it looks like nothing was touched.

So I finally made my way over there yesterday.  First off, god damn Maplewood, NJ is ghetto as fuck!  Secondly, it doesn’t even matter because once I entered the gym – which is right next to a gated community – it was all worth it.  Oh sure, a few walls might’ve had a fresh paintjob recently, and there are a hell of a lot more autographed  pictures on the walls of the bodybuilders that came from here.  But literally nothing else has changed, the equipment is exactly what I saw in that British Bulldogs promo from nineteen eighty-fucking-six, the barbell plates are so old that they probably haven’t even been in production in over thirty years, and the floors in the squat rack and leg press area are uneven.

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See this?  It’s a Nautilus Multi Machine and there’s only one other gym I know that still has it because I used to train in that gym.  If you want to know more about this once fascinating “contraption” go on YouTube and just type in “Mike Mentzer Boyer Coe”.  Trust me here.

I’ll admit I was a little temped to leave if the idiot I heard through the speaker didn’t stop repeating “Ima keep it HOOD!” over and over again, but all in all the place was perfect!  Here’s my workout:

The shitty rap music in the place was so fucking loud that if I didn’t put a song over it I know I would’ve gotten at least five copyright claims because of the stupid algorithms on YouTube – I refuse to let DMX make money off my video.  Also, forget about conditioning.  I’m convinced that cardio isn’t in Diamond Gym’s vocabulary because I saw not one treadmill.  Now that is badass.  THAT is hardcore.

The gym just wreaks of all things tough as nails and I definitely will be back again.  If it wasn’t so far from me I’d leave my gym and sign up there yesterday.  Someone on yelp referred to it as “alpha and the omega” and he definitely hit the nail on the head there.  So to end this I’ll reiterate what said at the start of this.  If you call yourself a serious lifter and you live in Jersey, you need to go to Diamond Gym.

There are more pictures on my facebook page.  Just click here to get to them:

https://www.facebook.com/Confessions-Of-An-Angry-Metalhead-1237695776242081/

Powerlifting Meet Progression and Musical Inspiration/The IPF Guys Need A Life

Had a damn good leg day this past Thursday.  It was very energetic, I feel myself getting stronger all the time.  5/3/1 is the shit!

2/11/16 Training Log:

Squat

95lbs – 1 x 5

115lbs – 1 x 5

140lbs – 1 x 5

180lbs – 1 x 3

205lbs – 1 x 3

225lbs – 1 x 6

Leg Press

190lbs – 3 x 10, 10, 10

Dumbbell Side Bends

8lbs – 3 x 10, 10, 10

This was all followed by six Prowler Sprints using 90lbs.  I’m looking to slowly increase up to fifteen sprints on Squat and Deadlift days.

I owe part of my energy  to this!

I’d also like to thank the site of the red headed FAGGOT piece of shit that trains at my gym for getting on my nerves just by being there.  Long story short, this asshole decided to be rude with me all because I didn’t realize last week that the dumbbell section was no longer crowded and I could move my duffel bag.  “It’s just…common knowledge”, he blurted out like a jerkoff.  If you’ve got nothing nice to say to a guy you don’t know from a hole in the wall then don’t say shit because that guy might just kick your ass.  I decided to be the better man because I wanted to get my work in but the next time he opens his dumb fucking mouth I might just fuck him up or at least give him a nice warning.  Although I’d love to see someone just shoot him is his face repeatedly – now THAT would be awesome!

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The International Powerlifting Federation…you guys seriously need to get over yourselves, leave your office and go get some air, go meet a girl, buy a plastic doll that you all can share, something.  Is attending the seminar of a guy who’s banned from the IPF for life really considered a form of association with the guy?

Quick back story: Ed Coan, considered the greatest powerlifter of all time, failed three drug tests with the IPF, the most prestigious powerlifting federation in the world, between 1985 and 1996 before finally being banned for life from the fed.  So when Ed was getting ready to host a series of seminars in Sweden the IPF issued a really pathetic statement reminding both IPF lifters as well as their own staff members that they were not to attend Ed’s seminar or they would be banned for life/fired.

I don’t care what anyone says – that’s the dumbest fucking statement the IPF could give.  So, as someone on YouTube said, should Silent Mike from Super Training Gym be banned from USAPL, which is affiliated with the IPF, because he and Mark Bell interviewed Ed for Power Magazine?  Hey how about Stronglifts creator Mehdi Hadim?  There’s a video of him training squats with Ed – should he not be allowed to lift in the IPF should he ever choose to compete?  He’s banned because he fucked up – he wasn’t some junkie pro wrestler who killed his wife and kid, and then hung himself on his lat pulldown machine in his basement.  Oops.