Designing a weight training program is simple, at least in theory. In practice however, it is much more difficult because people are so different and their goals are so varied. For example, if your goal is strength, then: How much weight should I use? How many reps? Are more sets better? How “hard” should I train? The same questions can be asked if you’re searching for size (hypertrophy) or local muscle endurance (LME) improvements.

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Q: What is your opinion of deep knee squats for kids in high school and junior high? We have three athletes that have developed knee problems since starting a program that has been established by a former Olympic lifting coach. - Greg

A: Thanks for the question Greg. Because opinions are of little assistance in matters such as these, let’s start with the facts, which are numerous. Opinions just lead to arguments on the level of my “guru can beat up your guru”. First of all, any exercise analysis must be based upon determining potential risk weighed against potential benefit.

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1. Make sure you use a full range of motion. For example, let’s say your full range of motion on the bench press is 2 1/2 feet, that means that 1 rep (up and down) is 5 feet total. And let’s say that each rep takes 6 seconds (2 up and 4 down). Now if you use 250 lbs for 8 reps the power would be - 250 lbs times 40 ft divided by 48 seconds, which equals 208.3 ft-lb/sec.

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Now that you are equipped with the right knowledge and know the fundamentals to gaining weight and building muscle, it now becomes important that you have a plan of attack in place which is not detrimental to achieving your weight gain goals. This article will attempt to provide a good beginners guide to weight training, emphasizing the importance of recovery time for muscle growth.

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TIP #1 - GO HEAVY OR GO HOME

I feel strongly that heavy weight training is essential to outstanding drug-free muscle development. Even though you are using good form, and what is considered heavy is determined by the individual, I think most people need to stick to lifting heavy weights to gain their maximum muscle size. I suggest that many young people training in the gym should consider a powerlifting routine for six to eight weeks. Such a program should include power movements like deadlifts, squats, and bench press. Keep in mind that you need to get stronger to get bigger which is fundamental to weight gain.

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On the blog I previously outlined the basic training philosophy which has worked for me. Here are some more advanced training techniques which will put your training workout sessions into overdrive.

Train Heavy. I believe great physiques should have awesome proportions with powerful size and mass. I believe strength training with heavy poundage is vital in developing awesome mass. I always train for strength all year round in all exercises, especially in the basic power movements such as the squat, bench press, and deadlift.

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Myth: Preacher Curls “lengthen” the biceps, filling in the “gap” between the muscle belly and the elbow joint.

The truth is that the preacher curl, or Scott curl as it is often called, is a valuable tool/exercise for developing the biceps. Performed correctly, it can be one of the many exercises that will help your biceps hypertrophy (grow). But as your muscle grows, it gets larger within the shape predetermined by your genetics and congenital structure. Now you may not know what that is going to appear to be, exactly, until you have been working out for a while. But it is not determined by the specific biceps exercise. The shape of the biceps muscle itself is primarily due to the length of the tendon versus the length of the actual muscle bellies. Performing the preacher curl will not shorten the tendon nor lengthen the muscle bellies.

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Think back…way back. Back before the words fitness or strength training were even part of your vocabulary. Can you recall the first muscle you ever learned? Chances are it was the biceps…long considered by the general public to be the hallmark of weight lifting, strength, and, should I dare say… even masculinity. The exercise traditionally regarded as the key to biceps size was the barbell curl. This will be the focus of our biomechanical analysis this month.

The biceps is situated on the front of the upper arm and actually has two muscle bellies lying side by side, thus the name. Although the muscle bellies attach at two different points on the shoulder blade, they are joined at the distal ends by a common tendon of insertion. This tendon weaves between the two bones of the forearm and attaches on the back of the radius (outer of the two).

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When people train to get bigger muscularly, they must train to get stronger. No matter what you read or are told, legitimate researchers will tell you that they have all kinds of bits and pieces as to what goes on when muscle tissue is stimulated. They know what has to be done to get the muscle bigger and stronger, but they’re not sure exactly how it happens. The end result is obvious, but not so the process.

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Barbell Shrugs

The most basic of trap movements. All you have to do, is shrug your shoulders as close to your ears as you can. Try and not bend your arms.

Dumbell Shrugs

Similar to barbell, but you can have the dumbells slightly to the side as you lift.

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