Train For Your Frame
by Don Alessi

Boobs, Calves and Big MusclesWhat's
the quickest way to take your physique to the next level? Give up?
Well, the answer depends on your calf insertion points. No, I'm not kidding! The
trick here is to match the genetic framework of your body to your
training method. In other words, you need to understand what kind of
anatomical structure you have and train accordingly. This will enable
you to anticipate your genetic "weak links" months or even years before
those muscles become an eyesore. Let's back up for a moment and look at the origin of this idea. It
was discovered in women that breast size is inversely correlated to
calf circumference. In other words, women with smaller calves tended to
have bigger chests. My colleagues and I have measured a similar pattern
for men (which wasn't nearly as exciting as the original study); that
is, an inverse correlation with calf insertion point and upper torso
muscular development. Remember, if a bodybuilder has a naturally low
calf insertion (farther from the joint center), he has the potential
for large calves. That's old news. The surprise is the
discovery that smaller pecs, due to a narrowed shoulder span, are
showing up in these same individuals. A narrowed shoulder span
decreases the length and likewise the force/size potential of the pecs,
upper traps, shoulder rotators and middle back muscles that originate
from the shoulder joint. This new correlation supports classification
of two distinct frame structures: the "^" or "A" structure and the "V"
structure. For the "A" frame, the challenge is developing the
upper torso laterally, left to right. Of course, it's still quite
possible to build a champion physique — you just gotta know what you're
up against! For example, check out the calf insertion and shoulder span
of Steve Reeves, Lee Priest, Larry Scott, or Tom Platz. These legendary
bodybuilders and champions learned how to develop despite these
challenges.The shortcut to developing the "laterally challenged"
group is to use or "leverage" the trainee's gifted lower leg strength
into overloading the upper-torso muscles. In these instances I
prescribe heavy Olympic and powerlifting exercises combined with
upper-body isolations. Ultimately, this will create the illusion of
width by developing the lateral muscles. The muscles with real lateral
potential include the medial delts, triceps (lateral head), latissimus
dorsi, and vastus lateralis.The "V" frame is the opposite. These
are the bodybuilders with higher calf insertion points and smaller
calves, yet wider shoulders and large pecs. In this case the trainee is
blessed with a natural shoulder-to-waist differential. However, the
weak points are typically the calves, hamstrings, quads and upper back
muscles. To make fast progress, the emphasis must be on adding
forward and backward mass to the naturally wider V-frame. The angle
here is to take advantage of the gifted upper-body strength and channel
it into the muscles that develop anteriorly and posteriorly: the
anterior and posterior deltoids, middle and lower traps, triceps (long
head), gluteus maximus, hamstrings, tibialis anterior and soleus. Listed below are a sample training program for each type of frame.

The "A" Frame Workout
A1) Push press (snatch grip, heavy)Set
rack height lower than your standing position. Grasp the bar with a
safe yet semi-loose, pronated, snatch-width grip. Position the bar in
front of the neck resting on the clavicle, elbows pointed down. Stand
erect and step away from the rack, torso erect and chest expanded. Bend
the legs until the body is in jump position. Next, explosively drive
the bar upward going up on your toes. Let the heels come back down as
you lockout the bar with your arms.
Sets: 6
Reps: 8, 5, 4, 3, 4, 12
Tempo: 20X (See FAQ if you're unfamiliar with tempo prescriptions.)
Rest: 10 seconds

A2) L-lateral raise (slow)Grasp two dumbbells witha semi-supinated grip. Bend elbows to 90º. Concentric step 1: Horizontally abduct the shoulders until the upper arms are parallel to the floor. Concentric
step 2: From there, externally rotate the shoulders until the forearms
are perpendicular to the floor. Reverse these two steps to lower the
load.
Sets: 6
Reps: 8-10
Tempo: 303
Rest: 10 seconds

A3) Overhead squat (high rep)Take
a hip-width stance with toes pointed out slightly. Grasp the bar with a
clean grip and press it over your head. Lock the elbows out and pull
the shoulders and arms back so they're in alignment with your ears.
Next, squat to parallel without bending your elbows, displacing your
arms, or riding up on your toes like some disco throwback.
Sets: 6
Reps: 15-20
Tempo: 202
Rest: 180 seconds

B1) Incline chest fly (slow)Grasp
two dumbbells and sit down on an incline bench set at 60º to 75º,
resting the weights on your thighs. Kick the weights up to your
shoulders and lie back on the bench. Position your hands so that your
palms face away from you, elbows slightly flared out to the sides. Slowly
lower the dumbbells in an arching motion such that your elbows travel
down first and then back to your ears to deepen the stretch under the
collar bone. After a momentary pause, contract the chest as you "fly"
the dumbbells in a reverse arch so they return together to the top
position.
Sets: 4
Reps: 7, 5, 7, 9
Tempo: 303
Rest: 10 seconds

B2)Standing cable crossoverGrasp
both handle attachments on the upper pulley. Stabilize your lower body
with a staggered, shoulder width stance. Flex the trunk forward to
stabilize the core. Begin in the elbow extended position and internally
rotate the shoulders by contracting the pecs. Squeeze past the body
midline, allowing one hand to slide over the other. Constant steady
tension must be placed on the pecs throughout the range of motion.
Sets: 4
Reps: 6-8
Tempo: 222
Rest: 120 seconds

The "V" Frame WorkoutA1) Chin up to sternum (close grip, V-bar) —Grasp
a V-grip chin up bar. Begin at the bottom stretched position. First,
separate the shoulder blades momentarily, then forcibly pull them
together to perform the concentric portion. Force the elbows down and
back into the body as you pull the torso cranially and the breastbone
to the bar.
Sets: 4
Reps: 7, 5, 7, 9
Tempo: 303
Rest: 10 seconds

A2) Incline trap raiseLie
prone on an incline bench set at 45° . Grasp two dumbbells with the
thumbs up (like in a hammer curl). Keeping arms straight and elbows
slightly bent, raise the dumbbells toward the ceiling at a 45° angle
from your head. (The 10:00 and 2:00 positions of a clock) . Retract
your shoulder blades (squeeze them together) at the top position. This
targets the middle and lower trapezius.
Sets: 6
Reps: 8-10
Tempo: 222
Rest: 120 seconds

B1) Donkey calf raisePlace
your toes on a block or stair. Bend forward from the waist and support
the upper body on a bench or elevated stair. The toes are placed
directly below the hips. From this point contract and raise the heals
and then lower the heals to the stretched position. For added
resistance use a weighted dip belt.
Sets: 8
Reps: 8, 6, 5, 4, 5, 4, 12, 12
Tempo: 20X
Rest: 10 seconds

B2) Toe raise (reverse calf raise)Stand
with your heals on a block or stair and lower your toes as far as
possible. Next lift them up to above heal level, about 30º above the
horizon. To add resistance, tie wrist straps through a light plate and
attach the load to your toes.
Sets: 8
Reps: 25-30
Tempo: 222
Rest: 120 seconds

C1) Low cable hip and knee extension (mule kick)Attach
an ankle strap to the low cable. Holding the machine for support, lift
the active leg and flex the knee 90º. Simultaneously extend the hip and
knee on the active leg to its end range. Lower slowly and keep tension
on the hamstring as you reverse this sequence. Tip: Keep the
foot straight as it will have a tendency to "toe out" due to weak
semi-membranosus and tight biceps femoris muscles.
Sets: 6
Reps: 6-8
Tempo: 303
Rest: 10 seconds

C2) Romanian deadlifts (wide stance)This
exercise is designed to strengthen the medial leg muscles along with
teaching the proper initiation of the posterior chain. The bar is
grasped with a clean, shoulder-width grip. Use a wider than hip-width
stance, elbows extended, knees slightly bent. Start the eccentric
movement with the bar against the body. The bar is descended to just
below the knees with the backward push of the hips and buttocks. Note:
This deadlift eccentric phase should take up to four seconds and the
center of mass should be positioned on the heels in the bottom
position.
Sets: 6
Reps: 4-6
Tempo: 303
Rest: 180 seconds

ConclusionThat's it! Take a look at your calves, note the insertion points and get to work!

About the Author
Don
Alessi is the founder of Alessi Personal Fitness Inc. and the North
American Training Certification Ltd. His clients include various
professional athletes and a number of hotshot Fortune 500 executives.
His specialties are mass development and body transformation. For
information on a telephone consultation, e-mail him at D_Strength@hotmail.com. http://www.t-nation.com/findArticle.do?article=241train2