Ab exercises/training
Back exercises and, 157–158
Crunches, 82
Curls and, 229
Training planning for, 114
Abajiev, I., 30
Abdominal exercises/training. See Ab
exercises/training
Active negatives, 63–64
Allstadt, John, 206
Anderson, Paul, 8–12, 44, 59, 94, 201–204
Arm exercises/training, 219–249
Barbell finger rolls, 226–227, 228
Bench presses, 248
Biceps, 88, 146, 225–226, 229, 233–235, 247, 248
Close-grip bench presses, 89, 221–224, 236
Curl-grip bench presses, 238–242
Curls, 229–232
Dips, 232
Fatigue cycling and, 21
Fingers, 226–227, 228, 290–292
Forearms, 89–91, 246–248, 290–292
Glute muscles and, 233
Hands, 290–292
Indian clubs, 247–248
Injury prevention, 228–229, 232, 238, 245
Power rack barbell curls, 225–226
Pullups, 146
Reverse grip presses, 240, 242
Squats, 249
Straight arm wrist extensions, 228–229
Straight bar curls, 239, 242, 245
Stretching and, 234
Towel hammer curl/Elbow extension superset, 226
Triceps, 89, 221–224, 226, 232, 235–244
Triceps blasters, 243–244
Arnold press, 88
Ashman, David, 206
Avanesov, V. S., 104
Back bridges, 199
Back deadlifts, 120–121
Back exercises/training, 123–158
Ab strength and, 157–158
Back bridges, 199
Bench pressing and, 265
Bending and, 156–157
Bent-over rows, 148
Deadlifts, 125–128, 131–133, 146, 148, 149–150
Deltoid development and, 212–213
Dimel deadlifts, 131–133
Injury prevention, 149–150, 156–157, 217–218, 265
Lat exercises. See Lat exercises/training
Military presses and, 217–218
One-arm suitcase deadlifts, 125–128
Pullups, 129, 137, 138–145, 146–147, 148
Stretching and, 134–136, 151–155
Baker, Aaron, 108
Barbell bench press, 88. See also Barbell
techniques/methods
Barbell curls, 225–226
Barbell finger rolls, 226–227, 228
Barbell shrugs, 87
Barbells, 87, 88, 92. See also Bench press
techniques/methods; Squat techniques/methods
Bartram, Clark, 266
Behind-the-back deadlifts, 178, 188
Belt squats, 178
Bench dips, 232
Bench press techniques/methods
Arm exercises/training and, 89, 248
Board presses, 10–12, 50, 118–119
Chest exercises/training and, 88, 253–260, 265, 276
Close-grip bench press, 89, 221–224, 236
Bench press techniques/methods
Curl-grip bench press, 238–242
Cycling and, 43–44
Deadlifting and, 15. See also Deadlifting
techniques/methods
Decline bench presses, 265, 270
Dumbbells and, 69–70
Injury prevention and, 265
Maximum for, 62
Moiseev approach to, 49–50
Powerlifting and, 30–37
Proper form for, 88, 253–260, 265, 276
Pyramid workouts and, 48
Russian National Powerlifting Team approach to, 30–37, 48, 114
Shrugs and, 67–69
Singles routines, 44–45
Bent press, 77–80
Bent-over rows, 148
Biasiotto, Judd, 26
Bicep exercises/training, 88, 146, 225–226, 229, 233–235, 246, 248. See also Arm exercises/training
Blaikie, William, 77
Blakley, J. M., 10
Blocked practice, 51
Board press, 10–12, 50, 118–119
Bodybuilding vs. strength training, 39, 40
Bondarchuk, Anatoly, 280
Brice, Jason, 48–49
Brookfield, John, 246, 266, 267
Butenko, Andrey, 24
C&Ps. See Clean-and-presses
Cable cross-over, 87–88
Calf exercises/training, 86, 168, 177, 178. See also
Leg exercises/training
Capillarization, 282
Casey, Pat, 94
Cassidy, Hugh, 106
Chest exercises/training, 251–276
Bench pressing and, 88, 253–260, 265, 276
Cable cross-overs, 87–88
Decline bench presses, 265, 270
Dumbbells and, 271–274
Floor flies, 262–264
Floor presses, 272–275
Hand clap pushups, 260–261
Incline dumbbell press, 261
Injury prevention and, 265
Overhead presses, 270
Chinups. See Pullups
Circuit training, 51–52
Cirque Du Soleil, 62
Clean-and-presses (C&Ps), 204–205, 206–208
Close-grip bench press, 89, 221–224, 236
Clubbels, 247
Coan, Ed, 157
Coleman, Ronnie, 146
Colgan, Michael, 176
Columbo, Franco, 1
Complex training, 94
Concentrated loading, 107–108
Constant practice, 51
Crane, Rickey Dale, 42
Crawford, Linda, 52
Crunches, 82
Curl-grip bench press, 238–242
Curls
For arms, 229–232
Cybernetic programming, 102
Cycling, 102–104, 117–118. See also Periodization; Power cycling
Davies, John, 148, 169, 171, 172, 226
Dead hang (pushups from), 318
Dead squatting, 73–74
Deadlift lockout, 85
Deadlifting (DL) techniques/methods
Back deadlifts, 120–121
Back development and, 125–128, 131–133, 146
Behind-the-back deadlifts, 178, 188
Bench pressing and, 15
Breathing and, 75
Deadlift lockouts, 85
Explosive lifting and, 54–55
Leg development and, 56–58, 164, 178, 181–183
One-legged deadlifts, 56–58, 164, 178
Pausing between lifts, 55–56
Progressive Movement Training and, 10
Pyramid deadlifts, 165–167
Deadlifting (DL) techniques/methods
Sissy deadlifts, 85
Stance variations for, 178, 181–183
Sumo deadlifts, 184
Trap bar deadlifts, 158
Dearth, David, 108
Deck squats, 300–302
Decline bench presses, 265, 270
Delayed adaptation, 107–108
Delayed training effect, 107
DeLorme method, 13–18
Deltoid exercises/training, 212–213, 215–216. See also Neck and shoulder exercises/training
Dimel deadlifts, 131–133
Dips, 232
Distributed loading, 107
DL. See Deadlifting (DL) techniques/methods
Dolgov, Andrey, 81
Dragon Walk, 293–295
Dreschler, Arthur, 168
Du Cane, Andrea, 165–167
Dubrovsky, Vladimir, 63
Dumbbell exercises/training
For back, 125–128
Bench pressing and, 69–70, 213. See also Bench
press techniques/methods
For calves, 168
For chest, 271–275
Clean-and-presses, 206–208
Exercise bench and, 271–275
Flexibility and, 213
Floor flies, 262–263
Floor presses, 272–275
Incline dumbbell press, 261, 271
Injury prevention and, 209–211, 215, 213–214
For neck and shoulders, 88, 205–211, 209–211, 213–214, 215
Programs using, 2, 4, 5, 11, 18, 21, 49, 67, 77
See-saw presses, 209–211
Sots presses, 205
For wrists, 228
Duval, Henry, 206
Elastic rebound, 65
Escalating Density Training, 116
Explosive lifting, 54–55
Extensor reflex training, 27–29
Fahey, Thomas, 39
Fat (strength and), 65
Fatigue cycling technique, 18–21
Fetisov, Oleg, 149
Finger exercises/training, 226–227, 228, 290–292
54321 system, 45–46
Floor flies, 262–264
Floor presses, 272–275
Forearm exercises/training, 89–91, 246–248, 290–292
Frantz, Ernie, 1
Free weights, 81
Freestyle training, 108–109, 111. See also
Periodization; Training planning
Front squats, 168, 178, 180, 191
Full-body workouts, 99
Fundamentalist approach (to training), 75–76
Galenchik, N. V., 105
Gallagher, Marty, 24, 42, 86, 92, 117
Gerard bars, 158
Gloves (workout), 235
Glute exercises/training, 83–84, 233
Good mornings, 86
Grip-ups, 290
Hack squats, 178, 190, 195–196
Hackenschmidt, George, 242
Halbert, George, 276
Hamstring exercises/training, 86, 164, 192. See also
Leg exercises/training
Hand exercises/training, 290–292
Hanging knee raises, 142
Hatfield, Fred, 27, 55, 101, 261
Head casts, 247
Head positioning, 62–63
Heenan, John, 247
Henry, Mark, 55
Hettinger, T., 107
Hibbard, Jack, 1
High-intensity/Low-volume (HIT) routine, 110
High-tension techniques (HTTs), 59–61
Hip pull-throughs, 83–85
Hise, Joseph C., 130
HIT. See High-intensity/Low-volume (HIT) routine
Hoffman, Bob, 77
Home gyms, 92–93
Hot Wheels in Four Weeks workout, 169–176
HTTs. See High-tension techniques
Hutchins, Ken, 61
Hypertrophy cycle, 13–18
IAP. See Intra-abdominal pressure
IMTs. See Individual movement techniques
Incline dumbbell press, 261
Indian clubs, 247–248
Individual movement techniques (IMTs), 298
Injury prevention
For arms/wrists/elbows, 192–193, 228–229, 232, 245
For back, 149–150, 156–157, 190, 265
For chest, 265
Dumbbells and, 209–211, 215, 213–214
For knees, 195
For neck and shoulders, 192–193, 209–211, 213, 229, 238
Intensity/Volume relationship, 104–105
Inter-/Intra-muscular coordination, 41
Internalization, 61–62
Interval circuit training, 51–52
Intra-abdominal pressure (IAP), 157
Inward pendulums, 248
Inzer, John, 106
Isolation exercises/training, 93–95
Jeffries, Bud, 10, 73, 74, 205
John, Dan, 118
Johnson, Brad, 267, 290, 291, 292
Johnson, Keith, 61
Jowett, George, 59
K-bells. See Kettlebells
Karapetyan, Sarkis, 52
Karwoski, Kirk, 42
Kelso, Paul, 67
Kettlebell exercises/training
For arms, 116
For beginners, 91
Bent presses, 77
Bottom-up presses, 65
Clean-and-presses, 206–208
Courses in, 81, 147, 195, 205, 267
Curls, 226
For delts, 206
Flexibility and, 213
Floor presses, 272–275
Ladder technique, 54
Layoffs (from training), 110–111
For legs, 178
Lunges, 172
For neck and shoulders, 54, 77, 205–211
Pullovers, 302
Pullups, 318
For quads, 176
For rotator cuff, 217
Rows, 148
See-saw presses, 209–211
Sots presses, 205
Soviet military and, 13–15, 21, 267
Squats, 77, 168, 176, 178, 180, 191, 195. See also Squat techniques/methods
For triceps, 226
Training planning and, 111, 116
Kicks/Kickboxing, 296–29
Knees
Injury prevention and, 195
Machine exercises and, 85, 120
Squatting and, 70–72, 120, 194, 195–196
Kubik, Brooks, 206
Kryloff, Pyotr, 81
Krylova, Irina, 265
Kurinov, Aleksander, 44
La Lanne, Jack, 308
Ladder techniques, 48–49, 54, 279–281
Lat exercises/training, 134–145
Arching back and, 137
Pulldowns, 87
Pullups, 137, 138–145, 146–147
Raises, 213–215
Stretching and, 134–136
Lateral raises, 213–215
Law of accommodation, 102
Lawrence, Rob, 76
Layoffs (from training), 110–111. See also Training planning
Lee, Bruce, 37
Leg exercises/training, 159–196
Deadlifts, 56–58, 164, 178, 181–183
Front squats, 168, 178, 180, 191
Injury prevention and, 168–169
One-legged deadlifts, 56–58, 164, 178
One-legged dumbbell calf raises, 168
Plyometrics and, 176
Pyramid deadlifts, 165–167
Squats, 161–163, 178–190. See also Squats
Liederman, Earle, 39
Little, John, 115
Lizard, 299
Lomakin, Trofim, 110
Low individual movement techniques, 298–300
Lower-back exercises/training, 85
Machine exercises/training, 85, 86, 87, 91, 164, 169
MacMahon, Charles, 40
Martone, Jeff, 93, 199, 235, 310
Matveyev, Leonid, 31, 101, 103, 105
Maxwell, D. C., 57
Maxwell, Steve, 27, 190, 195–196, 302, 318
McKean, John, 45–46
McKenzie, Robin, 156–157
Medial heads, 236
Mental aspect (of strength training), 1–3, 40–41
Military presses and, 217–218
Mind Over Muscle program, 1–3
Minimal overlap principle, 100–101
Moiseev, Alexey, 49–50
Morehouse, Laurence, 287
Morrison, Nate, 60–61
Motor learning, 2
Motor units (MUs), 40–41
MUs. See Motor units
Mueller, Jake, 117–118
Mukhamatyanov, Fanil, 31
Muscle-joint sense, 26
Naked Warrior exercises/training, 277–318
Deck squats, 300-302
Dragon Walk, 293–295
Gymnastic rings, 307–308
Hand/finger strength exercises, 290–292
Individual movement techniques, 298–300
Ladder techniques, 48–49, 54, 279–281
Parallel bar dips, 309–310
Pushups, 281–290, 305–306, 308
Russian laundry, 303–305
Slow kicks, 296–298
NASA pushup program, 287–290. See also Pushups, Programs for
NBLs. See Number of barbell lifts
Neck and shoulder exercises/training, 197–218
Back and, 212–213
Clean-and-presses, 204–205, 206–208
Deltoid development, 212–213, 215–216
Flexibility and, 213
Injury prevention, 192–193, 209–211, 213, 229
Lateral raises, 213–215
Military presses and, 217–218
Neck bridges/planks, 199–200, 307, 311–317
Neck extensions, 201–203
Press behind the necks, 215–216
Sots presses, 205–206
Twenty-rep squat routine, 204–205
Neck bridges/planks, 199–200, 307, 311–317
Neck extensions, 201–203
Neurological carryover training, 8. See also Progressive Movement Training
Novak, Grigori, 204
Number of barbell lifts (NBLs), 31–37
O’Neal, Marty, 249
Oblique exercises/training, 82–83
One-arm floor presses, 274–275
One-arm suitcase deadlifts, 125–128
One-legged deadlifts, 56–58, 164, 178
One-legged dumbbell calf raises, 168
One-armed dumbbell curls, 88
Overhead presses, 270
Overload (and training), 287
Overreaching, 114–115
Overtraining, 112, 114–115, 204, 213. See also Training planning
Parallel bar dips, 309–310
Parallel development, 106
Park, Reg, 86
PBNs. See Press behind the necks
Pec exercises/training, 87–88, 265. See also Chest exercises/training
Peoples, Bob, 9
Periodization, 101–109
Peterson, Fred, 63
Phillips, Shawn, 101
Pike pushups, 308
Pinch-grip pushups, 292
Platonov, V., 107
Plyometrics, 176
Poddubny, Ivan, 233
Power breathing, 1, 157–158, 307
Power drill combinations, 4–5
Power index, 115–116
Power rack barbell curls, 225–226
Powerlifting
Bench press training for, 30–37
Benefits of, 38
Explosive lifting, 53–55
Head positioning during, 62–63
Split routine for, 100
Time for, 52–53
Powerlifting Team USA, 86, 92, 117
Practicing vs. working out, 38–39
Press behind the necks (PBNs), 215–216
Progressive Movement Training, 8–12
Progressive overload training, 42
Proprioceptive sensitivity training, 26
Pulldowns, 87
Pullovers, 307
Pullups
Advanced-level program for, 144–145
Base-level program for, 138
Equipment for, 93
From dead hang, 318
Lat development and, 87, 129, 137, 138–145, 146–147
Pushups and, 284
Tactical style of, 141, 147–148
USMC test for, 309
Weighted pullups, 317
Pushups
Hand clap pushups, 260–261
Hand strength and, 290–292
Pike pushups, 308
Programs for, 281–286, 287–290
Proper form for, 284–285
Pullups and, 284
Tiger bend pushups, 305–306
Pyramid deadlifts, 165–167
Pyramid workouts, 48, 106, 165–167
Quad exercises/training, 85, 120–121
Rader, Peary, 204
Radley, Alan, 246
Randall, Bruce, 70–72
Random practice, 51–52
Reading, Jim, 171
Reeve, Ethan, 307
Remer, Jason, 249
Renegade lunges, 169–176
Reverse grip presses, 240, 242
RKC ladder program, 54
Rodionov, V. I., 46–47
Rolling neck bridges, 311–317
Rotator cuff exercises/training, 217, 238. See also Neck and shoulder exercises/training
Rowing exercises, 148
Russian barbell calf raises, 177. See also Calf exercises
Russian bodybuilding programs
Bench press training, 30–37
Fatigue cycling, 18–21
Intensity and, 13
Volume and, 13
Russian farmer walk (exercise), 178. See also Calf exercises
Russian laundry (exercise), 303–305
Russian military/special forces
Fatigue cycling by, 21
Kettlebell training by, 13–15, 21, 267. See also Kettlebell techniques/methods
Ladder technique, 48–49, 279–281
Training by, 106, 217, 260, 267, 279, 281, 284, 299, 304, 309
Russian National Powerlifting Team
Bench press training and, 30–37, 48, 114
Layoffs by, 110
Russian squat assault, 21–25
Sale, Digby, 93–94
Schwarzenegger, Arnold, 86, 151, 295
Scialpi, Steve, 56
Scott, Larry, 307
Seated barbell military press, 88
Secondary exercise/drill combinations, 5, 6
See-saw presses, 209–211
Self-esteem (bodybuilding and), 3
Sequential development, 106–107
Shoes (weightlifting and), 27–29. See also Extensor reflex training
Shoulder exercises/training. See also Neck and
shoulder exercises/training
Arnold press, 88
Injury prevention, 192–193, 209–211, 213
Seated barbell military press, 88
See-saw presses, 209–211
Sots presses, 205–206
Twenty-rep squat routine, 204–205
Shrug techniques/methods, 67–69
Siff, Mel, 58–59, 91, 102, 104, 108, 149, 176
Simmons, Louie, 50, 55, 85, 131, 253, 301
Singles routines, 44–45. See also Bench pressing techniques/methods
Sisco, Peter, 115
Sissy deadlift, 85
Situps, 82
Sivokon, Alexey, 30, 31, 33, 114
60% Rule, 103
Skinner, Todd, 226
Slow kicks, 296–298
Smirnov, Victor, 63
Smith, Charles, 204
Sommer, Chris, 99
Sonnon, Scott, 247
Sots, Victor, 205
Sots presses, 205–206
Soviet military. See Russian military
Spider-ups, 291
Split routines, 99, 100–101, 113
Active negatives and, 63–64
Arm development and, 249
Belt squats, 178
Breathing and, 75
Cycling and, 104
Dead squats, 73–74
Squat techniques/methods
Deck squats, 300–302
Extensor reflex and, 27
Hack squats, 178, 190, 195–196
Injury prevention and, 190, 192–193
Kettlebells and, 77, 168, 176, 178, 180, 191, 195. See also Kettlebell techniques/methods
Knees and, 70–72
Leg development and, 161–163
Neck and shoulder development and, 204–205
Power and, 25–30
Progressive Movement Training and, 10
Proper form for, 161–163, 168, 174–176, 190, 191, 194, 195–196
Russian squat assaults, 21–25
Shoes and, 27–29
Trap bar deadlifts, 158
Twenty-rep squat routine, 204–205
Staley, Charles, 116
Standing calf raise, 86
Straight arm wrist extensions, 228–229
Straight bar curls, 239, 242, 245
Strength
Fat and, 65
Physiology of, 40–41
Self-esteem and, 3
Strength training
Focus of, 61–62
Training planning for, 106–107
Stretching exercises
For biceps, 234
Strong as You Look series, 113, 125, 161, 221, 253
Strossen, Randall, 204
Suitcase barbell wrist flexions, 89–91
Sukhotsky, Igor, 7
Sumo deadlifts, 184
Surovetsky, Askold, 56
S.W.A.T. training, 4–7, 309–310
Tactical Strength Challenge, 147
Tartakovsky, Mark, 155
Tempo (of exercise), 116–117
Tendon training, 58–59
3 to 5 method, 4–7
Tiger bend pushups, 305–306
Towel hammer curl/Elbow extension superset, 226
Training max, 3
Training planning, 99–121
Ab exercises and, 114
Full-body workouts, 99
Layoffs, 110–111
Overtraining and, 112, 114–115, 204, 213
Periodization, 101–109
Split routines, 99, 100–101, 113
Training techniques/methods. See also specific muscles/body parts
Basic equipment needed for, 92–93
Beginners and, 92
Evolution of, 77–81
Fundamentalist approach to, 75–76
Injury prevention. See Injury prevention
Lifestyle and, 81
Minimalist approach to, 118
Overload and, 287
Scheduling of. See Training planning
Tempo and, 116–117
Variety in, 77, 118–121. See also Training
planning
Working out vs. practicing, 38–39
Transient accumulation process, 104
Trap exercises/training, 87, 212. See also Neck and shoulder exercises/training
Triceps blasters, 243–244
Tricep exercises/training, 89, 221–224, 226, 232, 235–242, 243–244. See also Arm exercises/training
Tricep kickbacks, 89, 241, 242
Valentiner, David, 7
Variable practice, 51
Verkhoshansky, Y., 58–59, 91, 102, 104, 107–108
Virtual belt, 75
Virtual power breathing, 75
Virtual size/tissue leverage, 65–67
Volume/Intensity relationship, 104–105
Vorobyev, Arkady, 99, 103, 104, 105, 115, 177
Voropayev, Vladlen, 110
Walk-the-dog, 299–300
Wallace, Bill, 296
Walsh, George, 204–205
Waving weights, 50–51
Weight ladder, 15
Weis, Dennis, 305
Werner, David, 150
Westside Barbell Club, 10, 55, 194, 223
Whitley, David, 139
Wilson, Steve, 131
Working out vs. practicing, 38–39
Workout gloves, 235
Wrist exercises/training. See also Arm exercises/training
Wrist casts, 248
Wrist curls, 89
Wrist extensions, 228–229
Zatsiorsky, Vladimir, 101, 105, 107
Zavyalov, Igor, 243
Zaytsev, Sergey, 18
Zottman curls, 88