Awesome Finishers – by Ben Coker

The heavy lifts are done and now we seek that ultimate pump to finish off another great training session. But what exercises will get me a crazy pump?

There is nothing revolutionary here but simply a few exercises that from personal experience generate crazy pumps to finish off  my training sessions be it bodypart specific, upper/lower, push/pull, or whole body…

Incline Isolation Curl Mechanical Drop Set.

A long winded name for something really simple and effective at targeting biceps. Lie prone on an incline bench and let your arms hang straight down. Perform supinated curls until failure and then swith to a neutral or hammer grip.

This drop set allows you to hit all heads of the biceps. Massive wieghts here are not needed as body english is removed! Focus solely on contracting the biceps and maintain a hard squeeze thorough

Triceps Ladder

These are real easly to do and take no time to set up. Resultantly they are very good to use when ‘winging’ a gym session say on the road if you ever needed to.

Start with a low bar in a smith machine (or any low surface) grab the bar and lower yourself into a skull crusher position and then press yourself back up o the start position.  Ensure that as much weight as possible is off of your feet and going through your hands to get the most out of the movement.

Aim to go as deep as possible and really stretch the triceps. When you hit fatigue simply raise the bar (makes the exercise slightly easier) so you can continue. Fell free to use a dip belt or weighted vest if additional loading is desired.

Sled Drag Complex

These are hell as it is but used to finish off a leg session and even the smallest of plates can humble you! For that reason I love them. Start with a backward sled pull keeping yourself low in the hole. This keep increases the tension on the quads and escpecially blasts the teardrop portion of the quads (VM). When fatigues sets in switch to a foward sled drag. Keep your body low but back straight. This will put extra focus on the posterior chain and leave you holding down your lunch as your lefts throb!

Side Lateral Partial Series

I learned this beauty from John Meadows and it is fantastic for swelling those delts! Use a very heavy weight and do the bottom 1/3 range of motion, then lighten up and do the next 1/3 range of motion, and then lighten up again (if needed) and do the top 1/3 range of motion. Finally finish with a front press!!

Eccentricless Sled Row.

These are great for increasing volume in the back without incurring excessive soreness due to the eccentric less nature of the movement. Sit back onto your heels and stretch the lats fully. Without leaning back and pulling with your lumbar, drive the elbows back and up to your hip. The use of rest pause means you can get in more reps than normal which leads lead to super pumps and super results.

Any grip can be used just like rowing but I like to start hands pronated and as you row gradually turn your hands so they finish the rep supinated and at your hip. With these I set a distance and try and do it as fast as possible however many sets that involves…

There you have it, 5 great finishers that won’t fail to disappoint you in your quest for skin splitting pumps!

GVT for Legs, Back and Shoulders – by Ben Coker

Are your back, leg and shoulder workouts leaving you lost on how to keep inducing hypertrophy? Are any of these body parts lagging behind? Or do you simply like a gruelling challenge of manliness? Enter German Volume Training.

German volume training offers a demanding workout in the simplest format. One exercise, 10 sets of 10 reps. This type of training provides a shock to the system to help break hypertrophy plateaus (through the sheer volume of mechanical stress and your body’s huge hormonal response) and offers a testing but refreshingly simple break from training monotony.
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Sure people might already know this BUT how many actually practice it?
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Here are some GVT training sessions for back, legs and shoulders that I use. They test your metal and officially declare you insane but they certainly let you know what your really made of. This type of training session should not be performed frequently as they can drain your body and CNS like nothing else, leaving you over trained. Used wisely though these sessions will inject impressive ‘boosts’ in your hypertrophy.

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In order of sanity:


10×10 Wide Grip Upright Row

This will provide you with the sensation of a thousand knives piercing your your shoulder girdle! But quite simply this volume will leave your shoulders and upper back looking like the Himalayas and will do wonders to your V taper.

Keep the rest low, 1min max and push through the burn. Don’t be a wimp as to be honest these are tame compared to the rest. (A note of caution, if you suffer from shoulder impingement this may not be a suitable choice due to the orientation of the shoulder joint in this movement).
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10×10 Wide Grip Pull Ups (no swinging or kips)

If you can do 10×10 wide pull ups its an impressive feat. Heavy boys don’t use your bodyweight as an excuse! Become a master of body weight pull ups and get lats that block out the sun. Be warned after set 3-4 life becomes hell. Dig deep and drag your ass up. After all, how badly do you want a Dorian Yates looking back??

Rest on these should be no more than 3 minutes but if rest on the last few sets is longer its no big deal in the grand scheme. Just don’t abuse the rest and take like 10 minutes between sets!
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10×10 Back Squat

Performed with 2 minutes rest and done arse to grass 10×10 squats will have your legs like jelly, your vision blurry and your stomach uneasy! Again about midway through set 4 the world looks and feels a little bit different! On the good side they will make your legs resemble those of a tyrannosaur! Or Branch Warren…

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10×10 Barbell Deadlift  

When I tried these I said aloud to myself ‘You’ve officially lost the plot, this is your craziest idea yet’ and I still agree. These are by far the hardest GVT session I can think off and extremely taxing on the entire body. After set 3 it feels like its job done, time to do some rows… not today! Only 3 times that extra to go! I can’t really do justice to the endeavour, it’s simply gruelling on the highest level.

Be sure to know good form in the later sets and I advise a spotter for motivation and to monitor your form in case it breaks down!

I used this workout before a went a way on a week and a half holiday and boy I needed every day as rest and continued grazing! My entire body was in seizure…and it felt amazing! This will put serious mass and crazy thickness on your legs, back, shoulders and forearms given ample nutrition and recovery.

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Wrap up
If you are lost on how to keep inducing hypertrophy, you have lagging lags, back and or shoulders or you simply want a gruelling challenge of manliness give these GVT ball busters a go. Remember don’t use these every session as it can be too demanding for your body (barring maybe the upright rows) and you will lack the part specific benefits of other movements. I like to throw one in every few weeks to keep me mentally stimulated and physically growing.
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A final not on what weight to use for your 10 sets.  It up to you. If your a softy your gonna use a comfortable weight and rest lots. If your more like me then you’ll go as heavy as you can go and rest as little as you can physically manage.

You won’t necessarily be able to judge correctly the weight on your first attempt. That’s fine, just adjust accordingly next time. That’s if there is a next time…

Press like a Powerlifter, Pull like a Bodybuilder – by Ben Coker

This article outlines a training philosophy that I feel holds much credit: ‘press like a powerlifter, pull like a bodybuilder.’ This philosophy carries over to most sporting disciplines that involve strength and power. Why? Because it works in unison with the way the human body is designed to work.

The function of the muscle involved in pressing movements from an evolutionary perspective is that of high force/velocity contractions. Think of this in terms of survival:

  • We thrust spears and punches for attack and defense
  • We fended off predators or attackers with our arms and thrust them off us with our legs hips if we were supine and crouched.
  • We jumped
  • We ran after prey or ran away from predators

I quote Christian Thibadeau saying ‘Pressing is performance…it’s the bodys’ primary movement pattern.’ All these movements are fundamental movements of human beings and the common factor in all of them is high force/velocity. It becomes easy to see how this basic design carries over into sports performance.

It makes logical sense therefore to train such movements with high force velocity/contractions and in order to obtain this you find that the rep range is usually lower (1-5 reps). Every pressing rep should be performed as fast as possible. The actual speed of the bar is irrelevant to a degree its all about attempting to explode into the bar and trying to move the weight as fast as possible. You can read more on this in a previous article on maximum motor unit recruitment .

Press like a powerlifter

 

This type of contraction and rep range should be utilised for bench press, shoulder press, squat, deadlift and sprinting training. Now, just to answer the question many of you are now probably thinking – but yes the deadlift and squatting are presses. Squatting is quite obviously the movement of pressing the floor away from you in order to stand up right? Well so is a deadlift. You do not pull the bar off the floor with your back (if you do your probably injured or will be soon). You press the weight up with a strong leg drive obtaining hip and knee extension whilst maintaining spinal extension- an isometric contraction.

Now lets look at pulling movements from an evolutionary perspective:

  • We grabbed prey and held onto it
  • We grappled and wrestled with prey and predators
  • We held on and pulled ourselves up when climbing trees, rocks etc
  • We maintain posture throughout the day, often having to do this often under a load, usually for duration i.e.carrying objects over a distance.

The back muscles are largely comprised of type I fibres which are slow contracting and fatiguing. This explains the evolutionary role of such muscles.  As outlined in my article highlighting the benefits of farmers walks, it is clear that performance-wise we need our pulling musculature to be trained to stabilise our bodies thoughout any high force pressing. This creates a rigid platform from which we can better transfer forces and thus perform. It makes sense therefore to train such muscles/movements using higher volume using fatigue and constant tension methods such as rest pause, drop sets, isometric holds and eccentric less pulling exercises (for extra volume without undue eccentric damage which prolongs recovery). A good article titled ‘Curing Imaginary Lat Syndrome’ follows on this idea.

Pull like a bodybuilder

On a side note Joe Defranco adopts such a training philosophy with his athletes, not just for the obvious performance results the blend produces but also for the great results it has for shoulder longevity. Again I quote ‘we train the bench press like a powerlifter and the back like a bodybuilder… The upper back will always get twice the volume of our pressing muscles… [using] bodybuilding form and technique.’

Now there are a few exceptions or should I say instances where pressing movements can be trained more along the fatigue methodology. Our legs carry our body all day, everyday, and resultantly have a large amount of type I fibres. Its not surprising therefore that they will respond well to higher volume and or fatigue training too. I am a huge fan of volume training for legs. Now if you are clever you will realise that utilising both methods of training will be advantage for progressions sake in the leg department!

Some people may raise the question – ‘If deadlifts are training pressing and thus using lower reps, why is it then that they develop your back musculature so much?’ The answer: The back is working in an isometric hold for the entire duration of a rep/sets. In a set of 5 reps for a heavy deadlift the back is under isometric tension for about 20-30 seconds! Exactly how I prescribed the back to be trained.

I also understand hypertrophy specific methods can be added into a programme but on the whole the concept of press like a powerlifter and pull like a bodybuilder forms a very solid template from which to structure the majority of your training, especially if performance is more important to you. Lets not forget that training muscles in the way they were designed to work is going to lead to substantial hypertrophy regardless.

Now lets put this all together. To perform we need (1) to press with high force and (2) our pulling muscles must create a rigid platform for us to transfer those forces. To do this efficiently we need our pulling muscles to be trained to stabilise our bodies throughout any high force pressing, or over multiple presses. Therefore train the pressing muscles like a powerlifter; heavy and powerful for fewer reps whilst training your pulling muscles with fatigue and constant tension methods for higher volume. The perfect blend for a healthy and truly functional athletic performer.

The result: Athletic performance on a big scale!

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