2006 Articles

Oct 18

ISOMETRICS

Posted by Doris Simmons on

Isometrics have been around since the 1950s. It was an effective method to develop strength at a particular angle and affordable to most because of the limited amount of equipment needed. The famous Bob Hoffman of York Barbell fame manufactured an isometric power rack in the 1960s. T Hettinger and E. Mueller found that a small workout daily for 10 weeks would increase strength about 5% per week, which was maintained for a month. There has always been the question, which is more productive, dynamic or isometric exer- cises? In my opinion, both must be trained. There are always pros...

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Oct 18

BENCH PRESS WORKOUT

Posted by Doris Simmons on

I am frequently asked to write personal workouts for a fee. However, I don’t have the time to do this. Westside makes training tapes on all matters of training, plus I write articles for `!Powerlifting USA`! almost monthly. This way we can reach a large audience. Besides not having the time to do personal workouts, if I can’t see you in person, I can’t tell your weaknesses, which could be a muscle group or bad form. It takes years to learn the powerlifts. After 13 years of training, I realized I knew very little about it, even after making top...

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Oct 18

SQUAT WORKOUT

Posted by Doris Simmons on

I am always asked to make personal workout programs for lifters. This is impossible to do without see- ing these people in the gym and observing their form. Their form may be terrible, or they may have a blatant muscle weakness that is causing bad form. For all those people, here is a sample workout to prepare you for a meet. This is the workout that Shawn Nutter used for his first meet. His lifts at 242 were an 840 squat, a 575 bench, and a 650 deadlift. At his first meet, he totaled 2065.We based his attempts on a...

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Oct 18

THINGS YOU SHOULD KNOW

Posted by Doris Simmons on

Did you know there are three main methods of weight training? The Dynamic Method. This method develops and improves a fast rate of force development, or explosive strength. Approximately 60-90 lifts per month should be devoted to explosive strength. The Repetition Method. We use the repetition method to near failure. The number of reps should be limited to just before the point of failure. It is not intended for the squat, deadlift, bench press, clean, or snatch, but rather special exercises such as lat work, tricep work, back extension work, ab work, and exercises that attempt to isolate a muscle...

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Oct 18

THE LIGHTENED METHOD

Posted by Doris Simmons on

At Westside Barbell, we often use the contrast methods: bands, chains, and of course the lightened method. For squatting, we use three different bands: the light band, the monster mini-band, and the mini-band. A light band hung over the Monolift will reduce the load around 200 pounds in the bottom of the squat. Remember, we always box squat just below parallel. A monster mini will reduce the load 110 pounds, and a mini-band will unload the bar about 55 pounds. If our intention is to become stronger, we start with the mini-bands. We add weight for 3 weeks and wave...

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Oct 18

WESTSIDE BENCHERS

Posted by Doris Simmons on

I receive many calls asking how our top benchers train. We have 17 benching over 700: one has done 830 (Mike Wolf), in addition to two 198’s who have done a 683 (George Halbert) and a 655 (Jayson Fry), and a 181 (Fred Boldt) who has done 628 and is an Arnold Classic winner. Then there’s Nick Winters, who made 650 raw at the New England Strength Spectacular. In 1993 I wrote an article entitled “Three of a Kind”. We had three guys benching 600, one of whom (Kenn Patterson) went on to become the youngest to bench 700, at...

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