Professional Documents
Culture Documents
By
Kyle Newell
Published: January 11, 2011Posted in: TrainingTags: body building, box
squatting, glute ham, Kyle Newell
Without going off on too much of a tangent, there are many problems with the
way most bodybuilders train their legs. Box squatting the correct way, as
described in books by Dave Tate and Jim Wendler, can be used for superior
posterior chain development for bodybuilders. Instead of doing only max effort
and dynamic effort days, bodybuilders can use box squatting and other substitute
movements (i.e. good mornings, Romanian deadlifts, deadlifts, glute ham raises,
sled work, etc.) with moderate weight and higher volume.
When examining how these moves incorporate the hamstrings, glutes, lumbar,
and spinal erectors, they are far superior than trying to isolate these muscles on
machines. Box squatting emphasizes driving the butt back or squatting back
instead of down. This helps to put the glutes and hamstrings into a stretched
position. When the box level is reached, this breaks the eccentric-concentric
chain and, although the glutes and hams want to relax, they cant because they
need to be activated to complete the box squat. Kinetic energy is stored in these
muscles during the brief pause on the box, much like what happens in
plyometrics.
Another great benefit for bodybuilders is that the box regulates squatting depth.
You wont have any more quarter squats or thinking you went deep enough
because you got a little out of your comfort zone. Box squatting and any of the
above mentioned substitute exercises emphasize both the origin and insertion of
the muscles. The more muscle worked, the more development you will have.
Bodybuilders can even use cycles of max effort and dynamic periods in addition
to higher volume days in order to recruit different motor units and train more of
the fast twitch fibers, giving their muscles a denser, harder look on stage.
My bodybuilders have had great success using many of the principles I use with
my athletes (with a bodybuilding tweak of course). Think outside the box and
stop doing only what is traditional when it comes to getting bigger and
competing if you choose to do so. Another example is doing hours of cardio to
get ripped, which is a bunch of BS, but that is another story for another day.
If you get strong in a movement, it will allow you to use more moderate weights
for greater reps down the road, leading to greater hypertrophy.
The one leg, two arm deadlift is essentially a one leg Romanian deadlift. As you
perform the movement, the leg that is planted on the ground will be highly
stimulated from stabilizing because of a changing center of gravity. From the
bottom position, youll get great hip extension as you return to the starting
position because the glutes will be fighting internal rotation of the hip. There is a
lot going on in this exercise.
The other exercises I included in the last article, which are great for your power
bodybuilding program, are deadlifts (all variations), squats (all variations), and
all types of lunges, including lateral lunges, step-ups, and tons of sled work. As
my bodybuilders competitions get closer, and my own for that matter, I
implement a lot of sprint work for conditioning to bring out more definition.
Sprinting is the ultimate speed-strength work for the lower body.
Its time to start thinking outside the box in your training. I remember when I
was first getting into the world of strength training back in high school. I bought
a book titled Big Beyond Belief. It was more of an underground book, but I know
Tom Platz and Fred Hatfield were in it. If you dont know who they are, theyre
two of the most legendary athletes in terms of leg development and strength in
the history of strength sports. I distinctly remember the book saying that any
movement in which you are moving through a plane of motion rather than
staying fixed as you would when using a machine is far superior for stimulating
muscle growth because of the higher demand placed on the central nervous
system. Just a little more information to back up this type of training for muscle
growth.