BRING THE PAIN :PARTIII

Bring the Pain — Part III
Advanced Leg Training — Stage 2
by Ian King
This is stage two of a four stage leg training program. (You can find stage one here.)
It will cover weeks four through six of the 12 week program. Remember,
Ian suggests you go through his basic "Limping" program before you
attempt this more advanced version. Links to the "Limping" series can
be found in our FAQ [link] section.
How
are you feeling? If you did stage one of this second generation program
as I asked, you should be feeling pretty "buffed" and a little sore by
now! I can't explain why, but I've found programs like the stage you've
just completed to be like fitting a turbocharger to your car: at some
point during stage two or three you may suddenly experience dramatic
growth in size and/or strength! You may think it's the current stage
making all the difference, but my experience suggests that it was this first stage that acts as a latent rocket waiting for a chance to explode. So with this promise in mind, let's take on stage two! Remember,
this advanced program is based on you being able to manipulate a number
of key variables to mold the program to more specifically meet your
individual needs. These variables include: body part prioritization,
loading parameters, periodization models, rate of change, bilateral
muscle balance and recovery models. You should have alreadycustomized
your program by manipulating these variables when you did stage one. If
you need your memory refreshed, read the introduction article to this
series here. [link to issue 139] As
with stage one, I'll first lay out the program, then I'll explain the
exercises and the abbreviations. You'll be training legs twice a week
on "A" day and "C" day (that's Monday and Thursday for most people)
with one session being hip dominant and the other being quad dominant. Enough talk, let's head to the gym!

LOWER BODY
Stage Two — Weeks 3-4, 4-6, 5-8
A Day Warm up: 10 minutes of light aerobics, compulsory 20 to 30 minutes of lower body stretching. Choose one of the following three options for A day: A - Hypertrophy/Lower Training Age Option

A - Hypertrophy-neural/Intermediate Training Age Option

A - Neural/Advanced Training Age Option

Note
that the 6/1/6/1 or 5/1/5/1 loading model is used above with deadlifts.
In a nutshell, you'll do six reps, increase the load, then do a single
rep. You'll then repeat this pattern again. The aim of the first 6 reps
(or 5 reps) is to enhance the loading potential of the first single and
second 6 rep set. The second "6 and 1" are aimed at exploiting the
neural disinhibition created by the first 6 and 1. If you don't respect
this, i.e. if you go too heavy at first, you won't experience this
neural disinhibition, as it will be clouded by fatigue. Here's an example of how to set up the loading:

Then in the next week, the second "6 and 1" become the first set loading. For example:

Of course, if there's a third week, the same technique applies but the increments don't need to be as high. For example:

Now, on to the exercise descriptions. Deadlift,
MG/overhand grip (medium grip): Use a palms over grip (where both palms
are facing you) just outside your legs and start from the bottom
position with the weight rested on the ground. Now that you're starting
to lift more weight in this exercise, it's critical you confirm your
technique as per my recommendations. I've described the proper
technique here [link to issue 39, Q of Power] in case you missed it. BRING THE PAIN :PARTIII 143a

Remember,
the deadlift provides an unequaled opportunity to balance the upper
back in the horizontal plane (pulling) with the front of the upper
trunk (chest, or horizontal pushing). Don't miss out on this
opportunity! Focus on holding the shoulder blades together during the
lift (scapula retraction). Some
of you may also want to revert at this stage to an alternated grip or
mixed grip (one hand over, one hand under). This grip really does need
to be mastered by those planning to ultimately go heavy in this lift
later in this program. To assist in gripping the bar I strongly
recommend using chalk on your palms. Now
if you're deadlifting in the way I want (in contact with the skin all
the way up), you may experience some skin damage and perhaps even bleed
as a result. Keep doing this! That is, keep the bar close to the body!
To reduce the skin damage, consider the following: *
There is such a thing as a "too rough" bar. You want a bar with enough
knurling to support the grip (inadequately knurled bars will slide out
of your hands real quick!) but not so rough that you lose a pint of
blood every workout! These extremely rough bars aren't overly common
but they do exist. * Wear
track pants. This will provide some protection from the bar. Yes, it
may mean a warmer workout, but on the other side it keeps the knees and
hips warm, too. Deadlift
Standing on Block, MG: This is as per above but by virtue of the small
adjustment (which I'm about to explain) and the higher reps, prepare to
lighten your usual load more than a little. This
deadlift variation requires you to stand on a block, with the weight
position unchanged, resting on the floor. The height of the block is
dependant on your flexibility and ability to create an appropriate
starting position. You can, howver, stand on a 20 kg full-size plate,
but even this may be too much for some as their flexibility won't allow
it (at least in the beginning). However, most will be okay standing on
one 20 kg plate and the more advanced technically or flexibility wise
may be able to stand on two 20 kilo plates. BRING THE PAIN :PARTIII 143c

Stiff
Leg Deadlift, WG/Chest up/Back flat: In this version, the movement
starts from the top in a standing position. Hold the bar with a wide
grip (outside the line markings on an Olympic type bar), bend the knees
slightly, but don't allow the knee angle to change during the lift.

As
you flex forward at the waist, keep the chest up, push the bum
backwards, and allow your weight to drift to the heels of your feet. As
you go down maintain this flat back position. It's even okay to be
slightly arched in the lower back. Now, if you want to totally isolate
the hamstrings in this lift, only go down as far as you can with the
hips and spine staying aligned.

BRING THE PAIN :PARTIII 143e

When
you reach the end of your hamstring flexibility or ability to
anteriorly rotate the pelvis (push the top of the pelvis forward, back
of the pelvis backwards), you're still able to flex at the base of
spine, but don't! Leave the range at that. As you return to the
standing position, consciously contract your glutes and push through
with the hips to finish.

King
Deadlift: This is a single leg, bent knee deadlift. Stand on one leg
(starting with the weak side) and bend the other leg up until the lower
leg is parallel to the ground. Your hands should be on your hips or by
your side.

The aim is
to bend the knee of the supporting leg until the knee of the
non-supporting leg is brushing the ground. In reality, you may have to
settle for a shorter range. (You'll understand why I say this as soon
as you do this workout.) If this is the case- and I expect it will be-
look to increase the range from workout to workout.

BRING THE PAIN :PARTIII 143g

You're
allowed to bend forward at the waist as much as you want and doing so
will increase the gluteal involvement. Keep the working knee aligned
neutrally throughout the movement. Take three seconds to lower, a one
second pause at each end, and two seconds to lift. No warm up set
needed. When you can do more than 15 to 20 reps full range look to hold dumbbells in the hands.

Shrug,
MG/Overhand grip: In a standing position holding a bar in front of the
body, take an overhand medium grip (just outside the body). As you
shrug the bar upwards with your upper traps, avoid any bending at the
elbow or extension of the head. To help with the elbow, turn the elbow
joint to face outwards and then consciously push the inside of the
elbow joint inwards (using the triceps).

BRING THE PAIN :PARTIII 143i

To
assist the head position, keep the chin in, the head neutral, and the
chest up. I want to see a flat back horizontally across the shoulder
blades in the top position, not a round upper back. You can use wrist
straps if you feel you need to, but only if you're no longer able to
grip the bar for the duration of the set.

C Day (2nd leg day of the week)

Warm up: 10 minutes of light aerobics, compulsory 20 to 30 minutes of lower body stretching.

Choose one of the following three options for "C" day:

C - Hypertrophy/Lower Training Age Option

C - Hypertrophy-neural/Intermediate Training Age Option

C - Neural/Advanced Training Age Option

Here's
a description of the exercises involved in C day, stage two. Note that
the 6/1/6/1 or 5/1/5/1 loading model as described for A day also
applies to the first squat exercise on C day.

Squat,
MB/MS (medium bar/medium stance): Approach the bar and place it on the
shoulders behind the head, or a "medium bar" height. When you step
backwards out of the racks assume a medium stance (shoulder width or
just outside). Again, since you'll be going heavier this stage, be sure
and use proper form.

BRING THE PAIN :PARTIII 143k

As
the load comes up, the issues of wearing a belt and or knee wraps will
no doubt arise. Unless you have no background experience squatting
without a belt, I wouldn't see a need for a belt in this phase. But if
you've been belt reliant, closely review your decision to "burn your
belt"! If you do go belt-free and are used to wearing a belt, I
strongly recommend you be extremely conservative in your load
selection!

Now for knee
wraps. Again I don't see the need for them in this phase, and unlike
the belt, there's less risk in going "cold turkey" i.e., if you have a
long history of wearing knee wraps, it'll be okay to ditch them now.

But
there's one constant recommendation I have for the knees: I strongly
recommend wearing knees sleeves. These neoprene-like knee slips provide
no support or stability, but serve to maintain a higher knee joint
temperature and help maintain that temperature during rest periods.

Squat,
NS/HB (narrow stance/high bar): As per the above technique, but place
the bar higher on the upper back and assume a slightly narrower than
shoulder width stance. The more you want to isolate the quads, the
narrower you should go in the stance. Keeping your feet together is an
option albeit an extreme one. Also, the closer your feet are placed,
the lighter the load you'll need.

Now
the 1.5 technique (also called one-and-half, or one-and-a-third
technique) is used here and I'll go over that again. Lower down to the
bottom of your range (ideally thigh below parallel to the ground),
pause, then come up one-third of the way, pause, then go back down to
the bottom where you'll pause again. Then stand up all the way, but
don't fully lock out the knees. This is one rep. Pause in this slightly
knee bent position before repeating.

BRING THE PAIN :PARTIII 143m

Dynamic
Lunge, bar on back: This is the type of lunge where the forward leg
comes off the ground (as opposed to a static lunge, where the forward
foot stays in one spot.) Place the bar on the upper back behind the
head just like you're about to squat. Step out with your weakest side
leg in front of you, bending both knees in one continual fast movement
until the knee of the back leg is almost on the ground. Then, without
pausing, drive back up with the front leg and return to the start
position, i.e. with feet side by side. Then go on to the other side.

BRING THE PAIN :PARTIII 143o

Now,
if you have a significant strength imbalance between your right and
left leg, then try this technique that I've developed: do two reps on
the weak side consecutively, then one on the strong side. Then continue
in this pattern. 10 reps a side in a conventional approach becomes a
total of 21 reps, 14 on the weak side and 7 on the strong side.

Single
Leg Squat: I want you to do this movement single legged, irrespective
of your bilateral leg strength balance. It's a very simple concept:
stand on one leg and squat as far down as your strength or flexibility
(or both!) will tolerate. I'm going to throw in three options, from the
easiest to the most challenging.

Generally
speaking, I encourage you to pursue range over reps, but initially use
a range that allows you to get at least 8 to 10 reps.

Calf
Raise, standing/double leg: Using both feet in a standing calf raise
machine (pads on shoulders), make sure you work through full range i.e.
full stretch, full height. If your right to left imbalance between
calves is significant, consider doing this unilaterally (one side at a
time). You may need to go back to doing it only with bodyweight or
bodyweight plus a little external loading. Sometimes the weight of the
calf press (depending upon the design of the one you're using) can be
too much for single leg work.

BRING THE PAIN :PARTIII 143t

Conclusion

After
a fairly light yet painful stage one, you'll by now realize that stage
two of this second generation program is not messing around; it goes
straight into significantly more loading. This is why it's a more
advanced program than the first generation.

I'll
be back in a few weeks' time to introduce the next stage of the lower
body program in the "Bring the Pain" series. Until then, have "fun"
with stage two!

Note:
Ian has just released a series of videos that feature demonstrations of
all the exercises in his "Get Buffed!" book and the exercises featured
in his articles here at T-mag. For more info, you can email him at kingsports@bigpond.com.

*Please refer to our FAQ section for an explanation of tempo prescriptions.

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