BotPower

For most people, when a stock they own is down, they get nervous. They think about selling. Most people are not professional investors. For the true investor, market prices are just that — market prices. They are not a well-reasoned representaion of business value. They are the product of opinion and emotion and can be way off base. They are there to be taken advantage of or ignored, as the case may be.

These “pro” investors don’t try to time the market. They don’t trade stocks. They don’t look for insights from chart patterns or recent market action. Stop-losses (where traders mechanically look to sell if stocks fall to certain levels) are not even part of their language.

The investors who understand this live a good life. Not only is their investment performance better over the long term, they just don’t worry as much. They are secure in their knowledge and their research. They are calm and reflective, even when the market is volatile and full of fear. They spend time away from their computer screens. They sleep well at night, as the old saying goes.

Selling penny stocks in your portfolio then becomes purely an exercise in looking at the fundamentals of the business and balancing probabilities. You sell when stocks are no longer safe and cheap.

Is a consolidation loan the best solution for me? Now that we’re in a recession (according to the Ernst & Young ITEM Club Autumn forecast), there’s a real need for persons with problems with debt to understand the differences between debt consolidation loans and the other debt solutions that are available - and see which one might be the best solution for them.

To start, it rely’s upon what happens in the future. In a recession, it’s more than likely to be bad news - when consumer spending dips and businesses start to lose money, many businesses will resort to redundancies as a means to save the company. For any person who’s pretty sure their company is thinking about laying off staff, debt consolidation may not be a good idea.

Why is that? One of debt consolidation’s most attractive benefits is the ability to lower a persons monthly debt repayments. Debt consolidation is most effective when the individual is in a fairly stable financial situation: when they are aware how much they are earning and how much they are spending every month, they can then figure out the number one way of paying back their debt.

So someone facing the chance of unemployment could be better off looking into a debt management plan, as opposed to a debt consolidation loan. Debt management gives a flexible approach to debt: borrowers can ask debt management professionals to negotiate with their creditors on their behalf, asking them to think about accepting lower monthly payments, waive charges and/or freeze interest.

Individual Voluntary Arrangements require a lot of commitment and need householders to free up some of the equity in their house. Borrowers must be able to commit to making fixed monthly payments for (often) six years, based on the most they can afford once they have taken their essential expenses into account. Even so, an Individual Voluntary Arrangement could make all the difference - for people whose debts have steadily got out of control, as well as individuals faced with a sudden drop in income. Of course, IVAs do need a level of financial stability: if the person does not feel they can commit to five years of regular payments, an IVA (Individual Voluntary Arrangement) might not be the best debt solution for them.

Discover more about debt consolidation, debt management & IVAs here.

You often hear women telling each other how much they would love to start resistance training but they fear losing their feminine figure and replacing it with the muscular figures they see on the television, while watching female bodybuilding competitions. They state that they would love to tone up but not at the risk of having big strapping muscles. This misconception is shared with most women in almost all societies. The fact of the matter is only 5 percent of women have the genetic ability to develop any substantial amount of muscle any way. The women you see on the stages for those competitions are not only genetic wonders but they also use pharmaceuticals to help their body reach that point. Seeing that the majority of women out there aren’t going to fall into this category its safe to say you’ll benefit from some weight training.

Now that we have dispelled some myths lets look at some exercises you can do to start burning fat and building some lean muscle. Firstly most women who do take the plunge and start weight training are under the impression that doing more repetitions with less weight is what will help them tone up. This couldn’t be further from the truth. In fact most male bodybuilders tend to increase their reps in order to gain more muscle as it equates to a larger work load. The key to adding some muscle while maintaining your current weight (or as close to as possible) is to do compound lifts with lower repetitions and heavier weights. Olympic weight lifters and wrestlers are known to lift weights but their focus is not on gaining muscle mass. Their main focus is on adding explosive strength and muscular endurance while keeping their body weight the same. You have to remember for them to even gain 1 pound of body weight can be devastating as it might move them up an entire category in their competition. Some of the best compound exercises one can do are the squat and the dead lift. You might be thinking to yourself, but those are only lower body exercises. That is another misconception many people have. Both those exercises actually recruit a lot of the upper body in order to stabilize and help lift the weight. But more importantly these 2 exercises are known to be the best fat burners out of any exercise, be it aerobic or anaerobic.

The first things you need to do are explicitly define what your goals are. Are they to lose weight, add muscle or simply get stronger? Now you need to figure out exactly how many days it is that you can devote to your routine. Keeping in mind that, 45 minutes is more than an adequate amount of time per weight training session, you should try for 2 session’s per week. Stay away from typical body building routines as they are usually excessively long and made for those using enhancements. A good simple routine to start with would be 4 sets of 5 repetitions of Dead lifts and squats on one day followed by 4 sets of 5 reps of both chin-ups and dips on your other training day. So in other words one day of lower body training followed by one day of upper body training. Try this routine for 6 weeks and fine tune the exercises to your liking.

Michael Russell
Your Independent guide to Body Building.

There are two chemical classes of anabolic steroids.

Despite the amount of media-bashing steroids have received over the years, it may surprise you to learn that steroids do have a number of legitimate medical uses. In males testicular cancer often requires the removal of the testes. After surgery, these men are often prescribed anabolic steroids to replace the testosterone that their bodies are no longer able to synthesize. This form of replacement therapy helps preserve the men’s musculature as well as such secondary sex characteristics as body hair, deep voice, and sex drive.

Adolescent males with pituitary problems can also be treated with anabolic steroids when they reach the appropriate age for puberty. The steroids are usually given for four to six months to initiate the growth spurt and development of secondary sex characteristics.

After certain kinds of surgery and cancer, most patients experience a loss of muscle tissue. Anabolic steroids can be used in such cases, with exercise and diet, to promote the regaining of lean muscle tissue.

Steroids effects, and anabolic steroid information There is research currently being conducted on anabolic steroids to see if one day they may be used as male oral contraceptive. Unfortunately the amount of negative press that steroids have received over the past number of years severely hampers this promising area of research.
Steroids effects, and anabolic steroid information will determine your decision on which types of anabolic you would be most likely to use.

Once the muscle-building properties of steroids became known, it was not long before athletes began experimenting in an attempt to get bigger and stronger. At first use was limited to weight lifters and bodybuilders, but it was not long before they made inroads into such other power sports as football, track and field, and power lifting.

Steroids effects and Anabolic Steroid information. Athletes are alleged to have been using steroids in the early 1930’s. In 1931 four Swedish Olympic athletes admitted to using the drug, Rejuven as a training aid. Rejuven was a German manufactured drug that contained the anabolic agent testosterone (derived from a natural source). Athletes were not aware that they were taking an anabolic steroid at the time. There were no rules against anabolic steroid use, because anabolic steroids as a class of drugs did not exist. The use of Rejuven in sports appears to have been an isolated incident. Clinical studies associating these drugs with anabolic effects first led to the suggestion in 1939 that anabolic steroids had potential for improving athletic performance. It seemed Steroids effects, and anabolic steroid information was getting very popular.

In 1954, Dr John Zeigler, was team physician to the American weightlifting team competing in Vienna. He was told that Soviet weightlifters were receiving Steroids to boost their performance. It was apparent to Ziegler that the Soviets were using steroids on their female athletes as well. Because steroids have masculinizing effects, it became difficult at times to identify an athlete’s gender.

The first steroid use among athletes in North America was probably in California. In 1958, successful bodybuilder, Bill Pearl (Mr. America, Mr. Universe), was told by Arthur Jones (inventor of the Nautilus exercise machines) about a new “chemical” that the Soviets were using. This aroused his curiosity and he began to do research on his own. At the University of California, a veterinarian informed Pearl about the anabolic steroid, Nilivar. This drug was used to promote strength and growth in cattle. Pearl took this drug for three months and gained 25 pounds of muscle mass. He also experienced a dramatic increase in strength. Steroids effects, and anabolic steroid information was beginning to cause some of the most dramatic changes of the decade.

In North America the first medically supervised studies of anabolic steroids and their effects on athletic performance, were carried out by Ziegler in California, in 1959. The drug used was Dianabol, and subjects reported tremendous gains in strength and size while using the steroid. Ziegler found that when he substituted a placebo (a medically non-active substance) for the drug, athletes reported the same results. He terminated the study when he learned that some of the athletes were taking up to 20 times the recommended dosage.

© Bob Howard 2006 Article 02/01 2006

steroids effects, anabolic steroid information

http://www.steroids-help.com

In many countries, steroids are legal and even can be purchased over the counter. As a results many of these injectable anabolics are administered by the user. Below is information aiding in the conversion of such drugs. This article does not endorse the use of illegal drugs.

I. U.= international unit. This is a unit used to measure the activity (that is, the effect) of many vitamins and drugs. For each substance to which this unit applies, there is an international agreement specifying the biological effect expected with a dose of 1 IU. Other quantities of the substance are then expressed as multiples of this standard. This also means that this measurment is not based on sheer volume or weight of the substance, but rather the effect.

ml = milliliter. This is a VOLUME measurement. it is 1/1000 of a liter. when talking about water or similar liquids, it is equivelant to one cubic centimeter.

cc = cubic centimeter. This is also a VOLUME measurement. Most syringes measure their capacity in cc’s. If you have a 5cc syringe, it will hold ~5ml of liquid in it.

mg = milligram. This is a WEIGHT measurement. It is 1/1000 of a gram. the amount of chemical substance is often measured in milligrams. For injectable solutions, this will be reported as a concentration of weight to volume, such as mg/ml (milligrams per milliliter). In the case of orally administered substances, the weight of chemical is labeled, athough the actual weight of the pill/capsule may be much higher, because of the use of filler substances. This means that a small pill may be much more potent than a large pill, so don’t judge a pill based on its size, but the actual amount of substance for which it is labeled as.

mcg = microgram = 1/1000 of a mg (milligram) There are one thousand micrograms in one milligram.

Conversion factors:
1000 mcg (microgram) = 1 mg (milligram)
1000 mg (milligram) = 1 g (gram)
1000 g (gram) = 1 kg (kilogram)
1000 ml (milliliter) = 1 liter
1ml (water) = 1cc (water)
1ml (oil) ~ 1cc (oil) (~ denotes approximately equal to)

Examples putting it all together

Say a user has some Drug XYX from two different companies. One is ‘XYX-300′ from QV, and one from BM which is ‘XYZ-100′. Both of these are XYZ DRUG, but they have different concentrations. What this means is….

for the XYZ-300:

if you take 1 ml (one milliliter) of this solution, it will take up ~1cc (one cubic centimeter) of space in the syringe. There will be 300mg (three hundred milligrams) of XYZ in this dosage.

for the XYZ-100:
if you take 1 ml (one milliliter) of this solution, it will take up ~1cc (one cubic centimeter) of space in the syringe. There will be 100mg (one hundred milligrams) of XYZ in this dosage.

If you put the syringes side by side, they appear the exact same, so what is the difference? the XYZ-300 has a concentration of 300mg/ml, while the XYZ-100 only has a concentration of 100mg/ml. This means that the syringe with XYZ-300 has three times (3x) the amount of DRUG XYZ in the same exact volume as the syringe with XYZ-100.

To read this article in its entirety go to http://www.bodybuildingprogramzone.com/article183.htm

Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com

If you want to more information on a Bodybuilding Program - Check out the Zone, the site with a passion for you to succeed.

This article may reproduced on your website provided you acknowledge Scott Jameson as the author and must show link.

Powerlifting is about strength not speed, but it requires an attribute seemingly out of favor in our age of instant gratification: discipline. The important thing with powerlifting is to keep plugging along, one week at a time, one day at a time, one meal at a time.

If you know that getting strong is hard, and it hurts, and takes a lot of time, and a lot of guts you think you don’t have, you might be asking: Why should I bother? Think about how good it feels after you’re done working out. Think about how good it will feel to watch your muscle mass grow and your strength increase. With powerlifting, it helps to have a great support system from athletes who know the ropes.

That being said, try your best to get a training partner with similar goals or to train around people you know will push you and not allow you to back down from lifting heavy weights.

Creatine is a popular supplement with powerlifters. Although not everybody responds to creatine, most bodybuilders find it boosts both performance and gains in muscle mass. If I were you I would try taking creatine supplements. Always consult your physician before beginning any new supplements, however. Unless you have checked to see if any substance is specifically approved - you should not put it into your body.

So many people neglect other electrolytes that are needed, such as potassium and magnesium. So make sure you have a balanced supplement intake.

Since powerlifting is all about one shot it doesn’t really matter if you can do the second and third rep rather easily all that matters is the first. It can be hard to gauge how exactly many reps one will be able to get with a given weight since success requires such a tremendous power output.

Don’t forget to breathe in, and while performing the lift, don’t forget to breathe out. With powerlifting, take some time to enjoy the fruits of your labor, train but just for the enjoyment of training for a couple of weeks, then go for it again.

Also, be sure and eat a lot of protein to feed your muscles and build mass. Powerlifting may not be easy at first, but stay focused. Stick with it and just keep adding a little bit to your workout every single workout, whether it be pounds, reps or effort the results will come. In the end you will be successful.

Harold Campbell is a hard working bodybuilder who has accomplished much in the field.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the bent-knee sit-up.

MUSCLES TARGETED: rectus abdominis

STARTING POSITION

Assume a supine position on the floor.
Flex the knees to bring the heels close to the buttocks.
Fold the arms across the chest.

UPWARD MOVEMENT

Flex the neck to move the chin to the chest.
Curl the torso toward the thighs until ONLY the upper back is off the mat.

DOWNWARD MOVEMENT

Allow the torso to uncurl, then the neck to extend back to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a problem when training for both size and strength at the same time. The longer an athlete trains; usually they begin to hit a plateau with their current routine. They increase the volume (an increase in sets) or they increase the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an effective method for stimulating neural (strength) gains.

Muscle mass is generally stimulated by neural gains. The higher the athlete’s maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for recovery of the neural system (CNS).

The problem is in the old saying, a trainee can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation’s Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an excellent method and I am not putting it down, I feel there is a better way to work in a higher intensity bracket (80% to 100%) and utilize sufficient volume to increase both size AND strength!

Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.

Enter Cluster Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!

Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…

The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…

Extended 5s Method
Load- 80-85% of 1 RM or 5 RM (repetition maximum)
Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps
Sets- 3-5
Rest Intervals- 3-5 Minutes
Target Goal- 10 Repetitions with a 5 RM

The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method
Load- 85-92% of 1 RM
Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

Sets- 3-5
Rest Intervals- 3-5 Minutes
Target Goal- 5 Repetitions with a 3-4 RM

The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Antagonist Cluster Method
Load- 85-92% of 1 RM
Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
Sets- 3-5
Rest Intervals- 3-5 Minutes
Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises
For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!

The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…

The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…

Mentzer Cluster Method
Load- 90-98% of 1 RM
Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep
Sets- 3-5
Rest Intervals- 3-5 Minutes
Target Goal- 4-5 Repetitions with a 1-3 RM

The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…

Drop Set Cluster Method
Load- 90-100% of 1 RM
Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.
Sets- 3-5
Rest Intervals- 3-5 Minutes
Target Goal- 5 Repetitions with a 1-3 RM

The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method
Load- 85-92% of 1 RM
Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.
Sets- 3-5
Rest Intervals- 3-5 Minutes
Target Goal- 5 Repetitions with a 3-4 RM

Advantages for the Athlete

In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…

A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training
Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…

Max Effort Day

ME- Classic Cluster Method

Assistance work done using classic hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.

Strength Phase

Day 1- Horizontal Push/Pull
Bench Press- Classic Cluster Method
Bent Over Barbell Row- Classic Cluster Method

If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.

Strength Weeks
Week 1 and 5
Day 1- Horizontal Push/Pull
Day 2- Hips Dominant/Quad Dominant
Day 3- Vertical Push/Pull
1 Exercise per Movement Group-

Classic Cluster Method

Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!

Sources & Further Study
1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) Cluster Training [DVD].

Andrew Smith is a Certified Fitness Training through the International Sports Sciences Association and is currently working on earning a Certified Strength and Conditioning Specialist certification through the National Strength and Conditioning Association. He is a consultant to various HS sports teams, including sports such as football, and hockey. He is the founder of Modern-Athlete Sports Conditioning and he can be reached via email at Andrew@Modern-Athlete.com or his site at http://www.Modern-Athlete.com

I’d like to discuss an issue with a certain question I receive concerning training and angle variation. Can you add more muscle size by adding more angels to exercises for each muscle group? Not necessarily.

Many lifters are under the notion that adding more angles, sets, and repetitions can enhance their physique by recruiting all the muscle fibers. While this may sound logical, it can do more damage then good in the bodybuilding world.
The fact is, you either stimulate the muscle, or you don’t.

Those individuals seeking muscle hypertrophy (muscle growth) should stick to the basics for the core of the workout, and not over train. The basics include the flat press, shoulder press, chins, close-grip bench press, overhead extensions, straight bar curls, squats, etc.

Various fancy movements may change the direction of stress applied to the muscle, but you will receive optimal results from power movements designed to add mass. The poundage and intensity will determine if all the muscle fibers are recruited or not.

Example #1 (may produce muscle growth
)
Chest Workout:

Flat Press - 4 sets of 10 repetitions

Incline Dumbbell Press - 4 sets of 10 repetitions

Incline Dumbbell Flys - 4 sets of 10 repetitions

Seated Pec Dec Machine - 4 sets of 10 repetitions

Whew! I’m tired just reading that. If your poundage and intensity were right for the first exercise, the rest are a waste of time.

Example #2 (will produce desired growth)

Chest Workout:

Flat Press - 3 sets of 8 repetitions

Incline Press - 3 sets of 8 repetitions

Example #2 is a more productive workout for chest development. The entire chest muscle can be stimulated with the flat press because it’s one muscle, and therefore it contracts as one. If you put 100% into Example #2, there is no reason to add more exercises, sets, or reps.

A multitude of angels and exercise are not necessary. There is no sense in making your training a cardio session or an all out marathon. Remember, you are not growing in the gym. You must stimulate the muscle, feed it, and allow it to grow through rest.

The concept behind gaining muscle mass and strength lies in stimulation and form. If you can master these two concepts, then adding muscle will be easy.

Train, Eat, Rest = Growth

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she’s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen’s sole goal is to educate others and help them apply that knowledge.

Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training.

The shape of your body is determined by three things: muscle, bone and fat. While there’s really nothing you can do about changing your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition.

And what is the fastest way to change your body composition? Weight training. Why is it so effective? Because it builds muscle.

Muscle is the key to changing your body. While fat certainly gives your body shape, muscle is what gives you the shape you actually WANT!

One of the greatest things about muscle is that it burns calories all day long, even when you’re lying on the couch. What this means is that the more muscle you have, the more calories you’ll burn during the day and the more you’ll be able to eat without gaining weight. Sound interesting? There’s more.

Weight training stimulates your metabolism more than aerobic training such as cycling or walking. This means that you’ll continue to burn calories long AFTER you’ve completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop the exercise.

Beginning trainers, who are just starting with exercise, are often under the impression that they should stay away from weight training because they might gain weight before they start losing it.

I like to use a car as an analogy. Imagine your body is a car, your muscles are the cylinders in the engine, and your bodyfat is the gas.

With a four-cylinder car, you only burn a minimum amount of gas/fat. Weight training and building more muscle is the equivalent of putting more cylinders into your engine. As you can imagine, you’ll burn a whole lot more gas even while idling! And, just like a car with more cylinders, you’ll be a lot more powerful too!

The bottom line to you is this…with more muscle, you’ll get greater fat loss with less effort.

While it certainly is a possibility that you could gain weight before losing it, if you gauge your success solely by numbers on a scale then you’re not getting an accurate picture of yourself. Measure your progress by how you feel, how you look and how well your clothes are fitting, not by which direction the needle on a measuring device is moving.

At the end of the day, I’m not suggesting for a moment that you should eliminate cardiovascular training from your exercise routine, but, if you are struggling to lose fat and keep it off, weight training may be just the thing you need to lose that fat and keep it off for good!

For more information on resistance exercises you can do at home, go to: http://www.fitstep.com/Library/Begin/exercises.htm

For more information on weight training exercises you can do at the gym, including optimized exercise technique, tricks for improving the exercise and common errors, go to: http://www.fitstep.com/Library/Exercises/Exercises.htm

If you are interested in having a personal trainer set up a personalized weight training program for you based on your goals and designed around your life, go to: http://www.fitstep.com/Personal-training/Training/Training.htm

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook “The Best Exercises You’ve Never Heard Of” at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.