Getting stronger gets a bad rap when it comes to contemporary training methods. The current "in" look, is to have a lightly muscled and lean physique. This in itself is not a bad thing, if this is ones goal. The real problem is the attitude toward attaining a respectable level of muscle and how best to do it. The following are some arguments against training hard and heavy for muscle development, and the alternate view. Dangerous- If the training goal is to lift more weight regardless of the form, speed and range of motion, it is definitely possible to make strength training dangerous. One must be honest in the analysis of their training. The individual should reason why they are training in the manner that they are and decide whether they are getting the realistic results that are desired. It would be beneficial to have a good trainer critique their training to get a second opinion. One could also have their training videoed and analyze it on their own. Then compare to the basic criteria of building strength as opposed to demonstrating strength, which is to in brief, make the involved muscles/groups work as hard as possible resulting in substantial muscular fatigue. In contrast, working technique for a maximum performance, fatigue is to be avoided. Continuous Strength Gains- This concept is one of the most interesting as it is somewhat misleading, especially for the advanced trainee. Many believe that the neurological system takes over completely as one becomes more accustomed to training, enabling that person to gain strength without much in the way of muscle development. This may be an observation of personal experience from their unique perspective, but it is not completely true in all contexts. For instance, this continual gain in strength isn’t necessarily with the same exercise or starting form of the exercise. What this means, is that some trainees are considering the gains that they achieve by “linking” the progress from one movement to another. Or letting their form evolve over time to show substantial progress. Some though will still gain, but when considering the “amount” of the strength gained, some will consider their muscle development insignificant in comparison. The point to understand is that advanced trainees will gain slowly in strength and muscle. When one indicates that they have gained x amount on the squat etc, and didn’t gain much muscle. First find out how long they have been training that particular movement, and ask whether that movement was new in their present routine , as it usually is. In another scenario, one may be using a common high intensity training method of 20 rep squats, using a full range of motion and a shoulder width stance. Then over time, they begin modifying their form morphing into a power squat and possibly including a power belt, wraps, etc. One should be able to see that if one continues to modify or change the movements they are using, there will be strength “gains” made. The problem is that they are gains from “learning” a new movement, similar to when one first began training. One had to learn the movement before the resistance becomes heavy enough that the trainee had to work to complete the set. The same can occur when an advanced trainee does not get the resistance up to a “working” weight in a realistic time frame. There will be more explanation on this concept in the article on “Pseudo Strength Gains”. Big Numbers- There are those that feel offended when they are told that they in fact need to get stronger. They believe reaching for big goals like squatting 405x20, stiff legged dead lifting 405x15, pressing 200x10, chinning 100x10, dipping 300x10 etc. are dangerous, and unrealistic. From one perspective, yes not everyone will get there. There are environmental as well as physical reasons why one might not be able to get there. That is not the point. One still has to work hard for what they ultimately attain. If one realizes that after ten years of brutal training and they are still only doing 300x15 in the full squat, then maybe they do not have the capacity to squat 405x20 consistently. One might have developed a fine physique in the process even though they may have only achieved three quarters of the major goal. That is not say they cannot achieve more. By analyzing their training one may uncover they are not doing everything as best they can. Others may find they surpass the recommended levels above and believe they are still undeveloped. In this case, the gifted trainee should shoot for higher goals. They can add another 25% and then evaluate their gains at this point, and so on. Every Day Strength- Some argue that they do not need that much strength for their daily activity. This just does not seem to be a very motivated reason. If you have a desk job, why bother train then. Would it not be more impressive and honorable to be able to lift that desk at any time of the day or simply lift the back end of one’s SUV just because they could? Limiting one’s development because the “need” is not there is training for “general fitness” and there is absolutely nothing wrong with this approach. It just should not be confused with training where strength and muscle are developed for personal satisfaction. Lifters –vs- Bodybuilders- Many arguments on training are quite unfair in that the physiques of weightlifters and power lifters are compared to those of bodybuilders. One should realize the training does not completely modify the body as many authors indicate and promote. The best bodybuilders have certain gifts that give them the “look”. Lifters on the other hand have their own “look”, which is obviously not the same as the bodybuilder’s “look”. Bodybuilders at the highest end of success tend have exceptionally long muscle bellies for most body parts. They also have wide shoulders and narrow hips that give them the “V” shape. Lifters on the other hand, tend to be thicker in the midsection and hips, thus not giving the same visual effect. Also, consider lifters compete in more weight classes than bodybuilders so their physiques span from 114 to over 308 pounds. The resulting builds of lifters cover many variations as a result. Another fallacy is to use the strength levels of lifters as reasoning for not getting stronger. For instance, power lifters are now benching over a thousand pounds in some federations. Yet, their upper body development is not to the level of a bodybuilder’s. This is not completely correct. First, the bench press is now an “assisted” lift in that bench press shirts are used to assist one to lift more. They are not magic, as one needs to learn how to lift while using them. But in time the range of benefit to the one rep max is from 120-200 plus pounds in some cases! Add to this exaggerated lifting form using a wide grip and a maximum arch. Plus, in the upper weight classes, little to no dieting is needed to make weight so body fat can obscure the muscle the top guys really possess. Physique is still a genetic commodity and not modified completely by one’s training. For example, look at the physiques of Scott Mendelson and Gene Rychlak. Both are power lifters turned bench specialists, both are very large, yet Mr. Mendelson fills out his structure with enormous musculature. Mr. Rychlak on the other hand does not posses the same attributes, yet both guys are benching in the thousand pound mark. For the older guys, remember guys like Mike MacDonald and Doug Young, both benched around 600 pounds. While Mike MacDonald lacked the physique that Doug Young possessed. Loss of Fullness- Muscle fullness is an obvious characteristic of a bodybuilder’s physique. The first question one should ask is “is this condition needed in the building process or is it more for the final visual package?” The second question to ask is, “does this condition continue to increase or is it finite just as muscle development is?” It should be noted that the answer is that those physical components of the muscle that maintain this condition are temporary. They can simply be developed within a few days to a few weeks for maximum development. On the other hand, solid muscle tissue does not disappear within a few days or even weeks. It is those non- contractile components of muscle that can be reduced or increased by training, diet, and supplements for the “finished” look. Bulking- There is no doubt one may concentrate on getting bigger by eating too much along with hard and heavy training. The result is a large physique with too much body fat to exhibit muscle developed in the process. Body fat can be reduced, but it does take much longer to do without losing muscle in the process. Unlike building up the non-contractile components of the muscle to give one a full look. Honesty with one’s physique may be difficult. Using photos, the pinch test, or the jump test can all help in analyzing the physique. After getting to a certain point, one should trim down and see what they have developed from their strength training. Dieting down so as not to lose muscle developed in the process. Realizing that if the individual has never been very lean, they may not be able to maintain all their muscle gains to get the look they want. With each argument against training for strength there are partial truths and reasoning that when first viewed can be misleading. True, heavy weights can become dangerous, hence the use of higher rep ranges or slower reps or even multiple sets or using techniques like pre-exhaustion can reduce the total weight load. Being honest and taking responsibility about how one is training and dieting will go along way into developing their potential to it’s maximum. Blaming the training program is so often the case with training that it is difficult to inspire anyone to get big and strong if gains do not transpire fast enough. If still in doubt, think about it, how many really small guys can consistently squat 405x20, press 200x10, chinup 100x12, etc, in a regular workout without excessive rest between sets, not using supportive gear, and using full range of motion? Next month Pseudo Strength Gains…

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