| Do you know how to REALLY squat, bench | | | | you know this, it's plain to see as you clearly |
| press, and deadlift? Seriously this is not a trick | | | | observe that their chests are sinking and/or their |
| question. The simple answer is either a yes or a | | | | shoulder muscle lifting above the level of the |
| no. Be honest. If the answer is no, then it is | | | | chest when lying down. This is also the number |
| simply impossible to create a strong and muscular | | | | one cause of guys plateauing in their chest |
| physique with that genuine 'look of power' that | | | | development - they are simply not hitting the |
| simply cannot be achieved through any other | | | | chest muscle. The other thing that you will see, is |
| means. The reality is that you see very few | | | | the bar being brought down to all sorts of |
| people these days in your average gym perform | | | | interesting levels. Some people's ranges are so |
| ALL of these lifts. | | | | short they are laughable. Others are really just |
| Sure the bench press is the archetypical gym rat | | | | short changing themselves consistently with |
| exercise that everyone in society seems to care | | | | ¾ reps because they want to simply have |
| about but the reality is around only 5% maybe | | | | more weight on the bar. Of course there are |
| even less of guys in the gym squat and/or | | | | various reasons when you may want to alter the |
| deadlift. Of those that do, only a fraction of those | | | | range of motion for the bench press, but there is |
| really know how to do these absolute | | | | a BIG difference between a serious lifter doing it |
| cornerstones of progress properly with a decent | | | | for a clearly defined and specific purpose versus |
| weight. Guess what, that's also the exact | | | | someone wanting to ego lift more. Like the squat, |
| percentage of guys in the gym with real strength | | | | full range equals full results. |
| and quality physiques! Ok so what do we mean | | | | Finally the deadlift. I often wonder if it's just the |
| by properly and with a decent weight? Well since | | | | name that scares people into thinking they will |
| the 'big three' come from the world of | | | | hurt their back. The reality is that by doing this lift |
| powerlifting, it's a good place to start. | | | | with a decent weight you will strengthen your |
| The rules for powerlifting are very clear; a legal | | | | back and with a supporting musculature so much |
| squat must go to a depth where the thigh is | | | | that you will have massive reserves of strength |
| parallel with the ground. Now how many squats do | | | | and stability for every other exercise. The lesson |
| you see in the gym that get to this depth? Not | | | | from those that do it best is technique. There is |
| many. How many with a solid weight? A tiny | | | | NOTHING to fear from this lift at all with proper |
| fraction. Depending where you train, you may not | | | | technique. Your body is very well designed to pick |
| see one for years on end. And the masses | | | | up a heavy barbell off the floor. The leverage and |
| wonder why they don't get results. | | | | mechanics of your body will handle the load just |
| Proper depth in the squat is the key that unlocks | | | | fine when you learn to use them correctly. Here's |
| real results. Going to a legal powerlifting depth | | | | a reality check for you, if elderly females can be |
| allows you to power up much heavier weights as | | | | shown how to perform this lift safely and |
| you use the full potential of not just your front | | | | effectively, virtually anyone can deadlift - it's that |
| thigh muscles (quads) but also the rear thigh | | | | simple. |
| muscles (hamstrings) and buttocks (glutes). You | | | | So if your "big 3" are lacking how do you improve |
| develop massive amounts of balanced, functional | | | | them? In order to get them to the level that you |
| power as your muscles learn to work together as | | | | need them to be, you need more than an |
| a cohesive unit. This also saves you massive | | | | exercise chart and a 'simple demonstration' from |
| amounts of time because in all likelihood you can | | | | someone who has never taken their lifts to a |
| ditch all the frivolous and potentially injury causing | | | | decent weight. This is because whilst the lifts are |
| leg exercises such as extensions and hamstring | | | | basic on the surface, there are many subtle |
| curls. The powerlifting bench press is a little | | | | aspects to them that only become apparent on |
| different in that in striving to lift the most weight, | | | | the journey towards decent weights. These |
| the technique is changed from being a chest | | | | include many equipment set-ups, mental factors |
| exercise into a triceps, leg and back exercise. | | | | and small technique refinements that can only be |
| However, the lessons we can take are that of | | | | passed on from someone who has done it all |
| shoulder stability, control and a full range of | | | | before. |
| motion. When you are going for maximum | | | | For example, there is a very simple equipment |
| weights, stability and control are key. Go to any | | | | reason on the squat that cause the vast majority |
| gym and you will see a multitude of guys merrily | | | | of guys to get stuck at around 80-90kg |
| benching away but 80% - maybe even more | | | | (175-200lbs) as well as never being able to get |
| have a key technique flaw that if corrected, in | | | | proper depth (we demonstrate this clearly in the |
| the long run would lead them to surpass their | | | | Ultimate Body System). Unless someone who |
| numbers and start driving up some impressive | | | | knows why tells you what it is, you may get |
| weights. | | | | stuck there forever like a lot of guys do. I have |
| The simple fact of the matter is that in the | | | | seen people stuck there puzzled for years on end |
| short-term pursuit of more weight, the vast | | | | with the same weight wondering why it seems |
| majority of guys will allow their shoulder blades to | | | | impossible to go any heavier safely to proper |
| rise from the bench so they can use the front | | | | depth. Learn from someone who knows. - Learn |
| shoulder muscle (deltoid) to aid with the lift. When | | | | and prosper from Ultimate Body Success. |