By David Gentle Steroid-encyclopaedia.com
The Great, Reg Park was benching 500lbs over 50 years ago!
Everyone in the gym business has experienced the phenomena of ‘lone’ home gym lifters soon upping or even doubling exercise poundages when they come out of the garage or bedroom and join a real 'hard core' gymnasium.
This remarkable surge in power and potential results, not only because
it is far safer and easier to have spotters or training buddies standing
by, lifting in or taking off weights, especially in squats or bench presses,
but also because of the open friendly rivalry or competition and encouragement
such team efforts always bring.
Simple vocal encouragement for just one example is a proven method of
increasing power and endurance, focusing the mind away from negative thoughts
and fear and redirecting energy into positive channels.
Many moons ago, when a dollar was a dollar, when you could open a packet
of custard powder without the fire brigade and special forces turning up,
with anti- anthrax spray, I wrote an in depth article in the now defunct
BODYPOWER magazine, entitled "HOW STRONG ARE YOU?" Bob Kennedy's Muscle
Mag International also more recently ran a whole series of body parts,
along with the same demanding headline, with plenty of examples of contemporary
bodybuilders workout poundage's, to be used by your average 'gym rat'.
Both of us, in our analysis, suggested and quoted lifts and exercise
poundage's which included many known physique champs of which it is fairly
reasonable to assume, use or used 'chemical aids' to assist recovery or
provide extra energy and muscle growth, after all that's the whole point
of such supplements.
Let us not be naive, by admitting such performance enhances have been
in general use since the late 5O's albeit not in such massive and health
threatening doses as taken today.
Those who do take such high amounts, can ignore this article and simply
continue to set as their targets the oft quoted, although at times almost
unbelievable poundage's listed in the USA glossies. But unless such lifts
are 'official', take some articles and their info with a pinch of salt,
or go write your 'wants list' to Santa Clause.
This is not a debate or argument for or against performance enhances,
it is in the nature of all wanna be champions to seek the extra edge, we
are simply suggesting that those who prefer more natural/healthier training
methods and diets, should have a far more realistic set of goals.
People who belong to the multi various 'all round' lifting associations,
will have immediate access to standards required for trophies and recognition
awards. Many such sets of standards evolved from original BAWLA lists and
the early days of BILL PULLUM.
The BAWLA originated back in 1911 and covered over 4O all round lifts/exercises.
Recently the A for amateur has been realistically dropped so now it is
just BWLA.
The 'Strength Set' originally consisting of the bodybuilders favorite
exercises the squat, curl and bench press soon dropped the curl, which
leant itself to too much back bending and cheating, (God knows what the
old timers would have thought of today’s ultra arched bench pressers and
lifting suits) and substituted the dead lift.
This lot ended up as 'Powerlifting', itself now fragmentated into many,
many associations and acronyms. Most basic powerlifting record lists compare
closely. Such current powerlifts along with Olympic records for all bodyweights
can be studied freely at any time by reading the latest Guinness Book of
Records at your local library.
The well established journal ‘Powerlifting USA’ has covered most top
events (including European) and is a mine of information and training advice
for those specialists.
While it is always interesting and hopefully inspirational to read of
and compare great feats of strength.
For example John Parrella (US pro-footballer) who tosses up unaided
2x225lb dumbbells for sets of 5 reps in dumbbell bench press (source Planet
Muscle Vol 4 no 3), of 1000lbs squats and squatters like Clark, Waddington,
Hatfields et al, and similar bench presses hitting the 700lbs mark, do
not get discouraged and dump your weights for bunji jumping.
This brief article is for your 'down to earth' average 'tank top' who
just wishes to know where he is in the muscle power map and what sort of
poundages to aim for.
We have tried to include most basic exercises in our estimates based
on a lot of practical experience (believe it or not I too trained alone
and used to 'rock up' unaided 80lb dumbbells for bench presses) and honest
analysis. So check out the chart, and wherever you are, just aim to do
better.
You already know the basic systems of using lower reps and higher sets
for building power in most muscle groups. Nor should you, when seeking
strength, train too often, twice a week is plenty. Take time to recover,
eat well, sleep well and hey presto, power will come.
