Westside Training.doc

Chain Reaction: Accommodating Leverages

By Louie Simmons

Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a certain movement. For instance, you may be able to do a quarter squat with 600 lbs, but you may be able to only full squat 400 pounds.  We all know through practical experience that while doing a simple curl, at the start of the movement, is very hard, whereas at the finish it is somewhat easier because of changing leverage. This problem was first addressed around 1900 by Max Herz. His solution was the oblong cam, which he patented. Years later, the Nautilus line of exercise equipment tried to solve this age-old problem, -in my opinion unsuccessfully.
     One lifter's strength will certainly be different from another lifter's at the same joint angle. Let's go back to the 1960s and power rack training. A power rack will, in one way, address this problem. For example, let's say a lifter can deadlift 600 pounds off the floor. Utilizing a power rack, with the weight 2 inches off the floor he can pull, let's say 625, and 4 inches off the floor, 650. By sitting the weight as high as 8 inches off the floor, he may be able to pull 750. In this manner, we have solved, at least partly, the problem of overloading, or providing adequate resistance as joint angles change.
    However, it's difficult for some to display this new found strength to flow from from pin height to pin height. This can be explained by the fact that it is very seldom that one's body positions the same while pulling off the floor as it is while pulling off the rack. Isokinetics may be a partial solution, by maintaining a constant bar speed. But as with most machines, you must follow the path of the machine which is different from the path  of a free weight. The path of a barbell is somewhat unpredictable at times. Another drawback is that prior to the start, as well as the finish, there is no load bearing on the lifter with this type of apparatus. 
    Is there answer to the problem of how to overload or adequately load the body to match the body's increase in leverage? Yes, there is. While many people call me for advice, others give me advice that I pass along. A gentleman, whose name I don't remember, related to me some training he had done with chains. This was a few years ago, but we finally got around to using chains in an experiment with Amy Weisberger, a current World Champion, whose best total in 12 weeks went from 975 to 1025 as 123; Vanessa Schwenker, a current national champion. whose total went from 1030 to 1100 in 12 weeks; Tracy Tate, a novice lifter, increased her bench from 180 to 210; Dave Tate, her husband, a 308 with a previous total of 2028, who went from 782 to 830 in the squat, 540 to 585 in the bench, and 705 to 720 in the deadlift, for a total of 2135. After being stuck at 710 on a low box squat for 2 years, he made 765 after 6 workouts. Now with these examples in mind, here's how we use chains in out training.
    The chains are 5 feet long, 5/8 link size and 20 lbs each. They can be found at most industrial tool supply companies. For bench pressing, we will attach the chains to the bar so that when the arms are fully extended, half the chain is resting on the floor. After lowering the bar to the chest, all the chain is on the floor. By doing this, the original bar weight is maintained. Let's go over this again. If you have 300 pounds on the bar plus 80 pounds of chains attached (2 sets of chains), with half the chain already on the floor, that adds up to 340 at the lockout position, but when the bar is lowered, all the chain  is on the floor and the total weight on the bar is reduced to the original 300 at chest level. As you press, the weight gradually increases to 340.
    Training with chains in this manner accomplishes three things. 1) We have maintained our original weight in order to use the correct percentage for explosive training. 2) We have overloaded the top portion of the lift, which normally does not receive sufficient work  because of increased body leverage at this position. 3) A neurological response to build explosive strength is developed. This training will train you to drive to the top because you cannot slack off at the top phase as you used to.

Those who bench press 400 pounds or less should use 40 pounds of chain; those who bench over 500 should use 80 pounds of chain. Those in between should experiment with both amounts and aim for adequate bar speed. Remember, half the chain should rest on the floor when the bar is racked. 
    Lifters who have a sticking point at or slightly above the knees in the deadlift will also find great benefit from using chains. Attach the chains to the bar with a lightweight chain to adjust  where the heavy chain will leave the floor and contribute to the weight on the bar.
    Tom Waddle uses 405-455 of regular bar weight on the deadlift bar. To that he will add up to 200 pounds of chain. As he lifts the 405 it gradually turns into 605 as the chains leave the floor. 
    The chains compensate for added leverage near the lockout. If you are weak at the top, this will solve your problem. Also it will develop starting strength. Because the chains make it more difficult to press as the bar ascends, you will instinctively try to accelerate the bar from start to finish.
    The effects of special training normally occur in 2-4 weeks, but to my surprise, the training effect with chains is immediate.
    As an experiment, we loaded the squat bar to 415 and did 2 reps. Next, a set of chains was added. They were attached so that all the chain weight was on the bar at the top, of 455, and half was unloaded at the bottom, or 435. Four additional sets were done, for a total of five with 415 or more. On set 6, two sets of chains were placed on the bar; top weight 495, bottom weight 455.  On set 7, three sets of chains were used; top weight 535, bottom weight 475. Set 8, four sets of chains were used: top weight 575, bottom weight 495.  Set 9, five sets of chains were used; top weight 615, bottom weight 515. These sets were done with 50 second rest periods. Next, we removed all the chains so the bar was reduced to the original 415. The box, which was already an inch below parallel, was lowered another inch. Four more sets were done. To our surprise, they were more explosive than our first sets with 415. 
    After 13 sets with 50 second rest periods, we were actually more explosive because of the chains. This immediate benefit is unheard of with conventional training.
    I don't sell chains, but I hope you buy this idea. It is one of the most effective ways to train that I have encountered. The chains will build starting strength and overload the body at the top of all three lifts, where due to added leverage, the muscles receive little work compared to the bottom portion of the lift. At the bottom, the chains work as a lightening device, by enabling one to handle the most weight at any one position of the lift.
    I am passing this Westside Secret on to you in the hopes of helping you reach your goals, no matter what they may be.

Percent Training: What is it really? 

Part II

By Louie Simmons

In the squat, what is too heavy to train with and too light to train with? In Russia, much research revealed that 65-82.5% of a 1 rep max is best to build strength in the squat. They suggest 2-6 reps per set.
           At Westside Barbell we do sets of 2 for 2 important reasons. One, more than 2 reps tends Cause bicipital tendonitis and shoulder discomfort. This pain is commonly felt while benching but, in fact, comes from squatting. The bar shifts to some degree, causing damage. Having your hands spaced too close on the bar may also be the culprit. Two, in a power meet, we don't do reps so if we do 12 sets of 2 reps we are getting 12 first reps per workout. If you do 4 sets of six reps, then you get only 4 first reps.
          The velocity-force curve shows that weights can actually move too fast (weights below 65%) or too slow (weights above 82.5) . By staying within this percent range, we are continuously working with poundages that provide both adequate velocity and force to produce record-breaking squats. The multiset system with submaximal weights is referred to as the dynamic method. It produces maximum explosive force as well as maximum velocity. It is one thing to be quite strong and quite another thing to display it. This is important to sports teams if the weight room is to be compatible with the sport.
          Let me clarify one important aspect of our training. On our squat/deadlift special exercise day we train with a revolving system of exercises that are switched ever 2-4 weeks. We will work up to a top single (100%+) in a particular lift, for example, the box squat 3 inches above parallel with the Safety Squat Bar. After breaking a record or two, we switch to rack pulls. Again breaking records for a 2-4 week minicycle. We then switch again. By continually revolving special exercises and training at 100%+, we apply max force throughout the cycle.
So as you can see, we have a velocity day and a max force day in the same week. This max force day is referred to as the maximum effort day.  This enables us to maintain both maximum force and maximum velocity at the same time. We are able to train heavier longer than with any other system. The volume of weights by percent will make you stronger throughout the year.
          What's wrong with the progressive overload system, commonly used in the United States? Recall what I said about the force-velocity curve.  In the early stages of the progressive overload system, the weights are too light, too light even for velocity work. This can be illustrated by throwing a whiffle ball. No matter how hard you throw it, it just doesn’t go very far, as compared to, say, a baseball. The weight of the baseball is more compatible with applying velocity and force. It's true that muscle hypertrophy is accomplished during this phase, but we are trying to achieve muscle strength, not size.
          As the weeks continue in the progressive overload system, the weights reach the 65-82.5% range. For a while you are achieving maximum velocity, providing that you are trying to do so. But as the weights grow heavier, the force factor comes into play. Slowly but surely, you lose that all-important factor - velocity.
          So as you can see, with the progressive overload system, it is impossible to maintain max force and velocity simultaneously. An additional negative effect occurs with progressive overload; you have lowered your volume to the point that it can no longer support the work needed to produce positive results at meet time. You may be at your strongest 2-3 weeks before the meet and fall on your face more times than not when it counts.
          One must train at 90% and above for maximum muscle recruitment, but this can only be done for a 6 week period before training efficiency decreases dramatically. However, by training the squat with submaximal weights, with maximal velocity, and by rotating exercises that closely resemble the squat on a second day, you can stay within the boundaries of the force-velocity curve. 
When you rotate special exercises, such as good mornings, rack pulls, or Manta Ray squats, anxiety and high blood pressure, which accompany the competition and are present when trying heavy training weights in the squat are eliminated. For most, training with heavy weights in the squat can be so stressful that ones adrenaline level drops drastically.
          Another negative aspect of progressive overload is that you must always drop assistance work at the end of the cycle, even though these are the exercises that made you strong in the first place.  When you stop doing special exercises, their effect is lost in a few weeks, sometimes a few days. So, for the most part, they must be maintained as close to the contest time as possible.  Large muscle groups recover in roughly 72 hours; small muscles, in 24 hours.  We do our heavy squat and deadlift work on Monday.  It never has a negative effect on our Friday squat workout.  Therefore, there is no reason to reduce the work done on Monday when the contest is, in fact, a day or two later than our regular squat day.
          As far as deadlifting goes, we seldom do it.  But when we do, we do multiple singles with very short rest periods (30 seconds).  We start with 60% for 15 singles.  During the minicycle the number of lifts decreases as the percentage increases.  Use only one weight per workout.  The top percent is roughly 85% and the lifts are reduced to 6-8 singles.  If you do this type of training, jump about 5% a week.  I recommend that only lifters built to deadlift do this cycle.  You must be very explosive on each lift.
          For example, if you pull a max 700 pounds and you are using 70%, or 490, you must exert 700 pounds or more of force when pulling the weight.  Yes, with submaximal weight you can exert more force than is actually on the bar.  This is not possible when you do a max triple of 670 when your max is 700.  If there was a force meter on the bar with 670, it may surprise you that not one rep would equal 700 pounds.  This also explains why a particular lifter can perform 2 reps with 800, yet can do only 800 at a contest.  His body can maintain 800 pounds of force for a period that allows two reps. But because of the slow bar movement, there is a lack of adequate velocity to lift the additional 30-40 pounds on the bar at the meet.
          Box squatting on squat day works as the velocity day for the deadlift.  On deadlift day, we do a combination of max singles and max reps on a variety of exercises, such as four types of good mornings, five types of squats, five methods of pulls, and an array of exercises for the low back and abs.  We may also do static work and isokinetic work.  Special exercises with special devices allow maximum speed at the beginning of the lift and maximum overload at the top portion.
          Let us review. When using percent training, one can control volume, keeping it constant throughout the yearly cycle.  Speed work and maximum weight can be incorporated into the workout, unlike the progressive overload method, where one is sacrificed for the other.  A very important aspect is that special exercises can be maintained throughout the yearly cycle, as well as during the time leading up to the contest.  Percent training is far less demanding psychologically, reducing anxiety and stress and keeping blood pressure from rising too high.  By constantly breaking gym records in special exercises, confidence is built and a sense of well-being is maintained leading up to the contest.  A book entitled "Science and Practice of Strength Training" by Vladimir Zatsiorsky may help clarify many of the points discussed here (1-800-747-4457).
          We qualified 10 lifters for the WPC Worlds by training with these guidelines.  We welcome potential world champions to move to the Columbus area and train with us.  Interested and qualified lifters should send their resumes to Westside Barbell.