Home / Updates / April 11 2003 / Mechanical Advantage Part II

Mechanical Advantage
Part II

By Marc McDougal
First published at www.johnberardi.com, Apr 11 2003.

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The Workout

Pay attention to the supersets, follow the letters by doing your A's together, your B's together etc. Rest periods are not specified, I would like for you to take longer rest periods your first week, and cut them down each week until they are non-existent, thereby increasing training density. If no grip or stance is specified, you choose; all that means is that the details in that circumstance are not significant.

Day 1: Chest/Lats/Abs

A1) Bench Press:
(WG) to Neck x 6 / (MG) to chest x AMRP
Sets: 3
Tempo: 30X0
Comments: Briefly rack the bar and adjust your grip, then perform as many reps as possible to the mid-chest level. Use a hand-off if possible.
Images: Wide grip, medium grip

A2) Seated Cable Row:
(P/G) (WG) x 6 / (S/G) (MG) x AMRP / (N/G) x AMRP
Sets: 3
Tempo: 30X0
Images: Pronated grip, supinated grip, narrow grip

B1) Swiss Ball DB Press:
Incline x 6 (hips down, torso against ball @ 45degree angle) / Flat x AMRP
Sets: 2
Tempo: 3020
Comments: Flat - shoulders, hips, and knees should all be horizontal, with head and upper back rested on ball.
Images: Incline, flat

B2) Bent Over BB Row:
(P/G) (WG) to chest x 6 / (S/G) (MG) to belly button x AMRP
Sets: 2
Tempo: 3020
Comments: Part 1- bend forward to almost 90 degrees; part 2 - bend forward only to about 45 degrees

C1) Incline Varying Degree DB Fly:
60 degree bench x 6 / 40 degree bench x AMRP / 20 degree bench x AMRP*
Sets: 2
Tempo: 4020
Comments: Rest only long enough to lower the bench height between drops.

C2) Chin Ups:
Reverse Grip Arc* x AMRP / (S/G) (MG) chin ups x AMRP
Sets: 2
Tempo: 20X0
Comments: Reverse Grip Arc - with a supinated grip, pull your body up in an arc movement as to bring your belly button to the bar, body horizontal at the top of the movement. Hey, I said this program was for the advanced lifter, no bitching.
Images: Reverse Grip Arc Start, Finish

D1) Decline DB Fly >Press:
(N/G) fly x 8 / (P/G) press x AMRP
Sets: 2
Tempo: 4020

D2) One Arm Row:
Arc to hip x 8 / Straight row to ribs x AMRP
Sets: 2
Tempo: 30X0
Comments: Arc to hip - slightly flex the elbow as you raise the bell up high behind your hip.
Images: Arc to hip, straight to ribs

E1) Cable Crossover:
Split Stance crossover x 10 / Cable Lunge Press* x AMRP
Sets: 1
Tempo: 30X0
Comments: Cable lunge press - start each concentric phase with feet together, lunge forward to gain momentum then begin the crossover.
Images: Crossover, cable lunge press

E2) Straight Arm Pulldown:
(S/G) (MG) x 10 / (P/G) (WG) x AMRP
Sets: 1
Tempo: 4020

F1) Hanging Leg Raise:
Pike x AMRP / Tuck x AMRP
Sets: 2
Tempo: 31X1
Comments: Both to be performed with a full ROM, where the hamstrings face the ceiling at the top of the movement
Images: Start, pike finish, tuck finish

F2) Sit Ups:
Janda sit ups x AMRP / Feet elevated crunches x AMRP
Sets: 2
Tempo: 31X1
Comments: Janda sit-ups are performed by having a partner pull away from you on your achillies tendons while you pull your heels towards your hips, creating a static contraction of the hamstrings in order to relax the hip flexors.

Day 2: Quads/Calves

A) BB Squat:
Full Front Squat (NS) x 6 / Full Back Squat (MS) x AMRP / Half Back Squat with Heels Elevated (WS) x AMRP
Sets: 3
Tempo: 30X0
Images: Full front squat, full back squat, half back squat with heels elevated

B) Overhead Squat:
Overhead Squat (MS) x 6 / Front Squat (MS) x AMRP
Sets: 2
Tempo: 30X0
Images: Overhead squat

C) Jump Squat:
Jump Squat (pre-parallel) x 6 / Full Back Squat x AMRP
Sets: 2
Tempo: 10X0 / 4120
Images: Jump squat

D) Barbell Dynamic Siff Lunge:
Siff Lunge x 8 / Normal Lunge x AMRP
Sets: 2
Tempo: 3021
Comments: Popularized by Mel C. Siff, the Siff lunge is a lunge where you stay on your toes the entire set. Do not allow heels to touch floor for first 8 reps.
Images: Siff lunge start, finish

E) Knee Extension (gasp!):
Left Leg x 8 / Right Leg x 8 / Both Legs x AMRP
Sets: 2
Tempo: 3020
Comments: Find an extension that allows tension to begin at an acute knee angle. Yes I am aware that knee extensions cause a high shearing force on the knee, but don't be afraid. The knee extension can be a valuable tool, as long as it is not the basis of your quad work.

F) Standing Machine Calf Raise:
Straight Leg x 6 / Biarticular x AMRP
Sets: 2
Tempo: 41X1 / 30X0
Comments: Biarticular - the eccentric phase is done with the knee straight, and the concentric phase is similar to a jump, where the knee bends to about 20 degrees to facilitate a powerful explosion and exploit the fact that the gastrocnemeus crosses both the ankle and the knee joint, and should be trained as such.

G) Standing DB Calf Raise:
Left Leg x 8 / Right Leg x 8 / Both x AMRP
Sets: 2
Tempo: 40X0
Comments: Hold the DB in the hand on the same side as the leg being used, hold DB in front of body when using both legs.

H) Smith Machine Soleus Raise (yes, even the smith machine has a use!):
90 degree knee angle calf raise x 10 / straight leg x AMRP
Sets: 2
Tempo: 2010
Comments: Part 1- squat down to parallel or below and perform a movement similar to a seated calf raise with no seat. Part 2 - immediately stand up straight and perform traditional standing calf raises.
Images: 90 degree, straight

Day 4: Arms/Shoulders/Abs

A1) Standing BB/EZ Curl
Extended Wrist (dropped down) x 6 / Slightly Flexed Wrist x AMRP
Sets: 2
Tempo: 30X0
Comments: Part 1- your knuckles need to be pointing at the ground the entire time, you knucklehead. Part 2 - bring your knuckles back up in line with your forearms.
Images: Extended wrist, slightly flexed

A2) Tricep Dips
Weighted (6RM) x 6 / Explosive Jump Dips x AMRP
Sets: 2
Tempo: 30X0/10X0
Comments: Jump Dips - step off, ditch the weight, and hop back up there. Develop enough force so that at the end of the concentric phase, you actually jump off of the dip station, get as much hang time as possible.
Images: Weighted dips, jump dips

B1) Incline DB Curl:
(S/G), Offset (hold inside of DB) x 6 / Hammer Curl x AMRP
Sets: 2
Tempo: 3020
Comments: Ensure that the DB remains level the whole time, don't allow the lateral half drop downward. This increases activation of the long head of the biceps brachii.

B2) Lying EZ Bar Extension:
To Crown of Head x 6 / To Eyes x AMRP / To Chin x AMRP
Sets: 2
Tempo: 3020
Comments: Allow the elbows to drop down a bit lower during the eccentric phase with each adjustment. The eccentric phase of your chin extensions should look similar to a California press.
Images: Crown, eyes, chin

C1) EZ Bar Preacher Curl:
(P/G) x 8 / (S/G) x AMRP
Sets: 2
Tempo: 5010 / 20X0
Comments: Keep elbows up high on the pad for shoulder integrity.

C2) EZ Bar Overhead Extension:
(P/G) (palms facing ground) (MG) x 8 / (S/G) (palms facing ceiling) (WG) x AMRP
Sets: 2
Tempo: 4020
Comments: Have a spotter hold the bar while you change your grip

D1) Swiss Ball DB Curl:
Spider (humerus vertical) x 10 / Preacher (humerus @ 45 degrees) x AMRP / Humerus horizontal x AMRP
Sets: 2
Tempo: 3020
Comments: Place the ball on a bench, straddle the bench, continue to roll your arm back on the ball to adjust the angle. You should be seated on the bench for the horizontal curls. Be sure to reach full extension at the end of each eccentric phase.
Images: Vertical, 45 degrees, horizontal

D2) Incline Cable Pressdown:
(S/G) x 10 / (P/G) x AMRP
Sets: 2
Tempo: 3021
Comments: Place an incline bench in front of a cable station and perform press downs. Does this hit the secret 4th triceps head to unlock freak-sized extra value meal growth? Nope, it just prevents you from cheating, you sandbagger.
Images: Incline cable pressdown

E1) Overhead DB Flye:
(N/G) Overhead DB Flye x 8 / (P/G) Overhead DB Press x AMRP
Sets: 2
Tempo: 4020
Comment: A rarely used movement; exactly the same as a chest flye, just done over the head. Keep the elbow at the same angle throughout the movment.
Images: Overhead DB flye start, finish

E2) Hanging Leg Raise:
Hanging from bar tuck x AMRP / Elbow Supported x AMRP / Incline* x AMRP
Sets: 2
Tempo: 31X1
Comments: Incline - set an adjustable bench to somewhere between 0 and 45 degrees depending on your strength. Hold on to the back of the headreast and perform a tuck position knee raise.

F1) DB Lateral Raise:
Seated arms straight* x 8 / Standing elbows bent 90 degrees x AMRP
Sets: 2
Tempo: 3021
Comments: Seated/straight - raise the dumbbells in a plane slightly in front of the body, not straight out from the hips.

F2) Dragon Flag:
Full Dragon Flag x AMRP / Half Dragon Flag x AMRP
Sets: 2
Tempo: 5021
Comments: Full - the hips, shoulders and ankles should remain in line for the entire eccentric phase. Half - the body will form more of an "L", allowing for some hip flexion throughout the eccentric phase.
Images: Dragon flag start, mid-point full, mid-point half

Day 5: Hamstrings & Hip Extensors/Calves

A) Deadlift:
(MG), (MS) x 6 / Sumo x AMRP
Sets: 3
Tempo: 40X0

B) Lying Hamstring Curl:
Plantarflex x 6 / Dorsiflex x AMRP
Sets: 2
Tempo: 50X0
Comments: The dorsiflexion allows for the gastrocnemius to assist in knee flexion

C) Good Morning:
Unilateral, 90 Degree, each leg x 6 / Bilateral Full Range x AMRP
Sets: 2
Tempo: 4020
Comments: Bilateral - you should be looking through your legs at the bottom of the movement.
Images: Unilateral, bilateral

D) Cable Low Pulley Extension:
Unilateral Cable Hip Extension x 8 / Unilateral Hamstring Cable Curl x AMRP
Sets: 2
Tempo: 3021
Comments: Stand on a 25lb plate with non-working leg.
Images: Cable hip extension, cable hamstring curl

E) Hyperextension:
Unilateral, each leg x 8 / Bilateral x AMRP
Sets: 2
Tempo: 3020 / 3021
Comments: For the unilateral hyperextensions, hover non-working leg above the pad.

F) Standing Machine Calf Raise:
Straight Leg x 6 / Biarticular x AMRP
Sets: 2
Tempo: 41X1 / 30X0
Comments: Biarticular - the eccentric phase is done with the knee straight, and the concentric phase is similar to a jump, where the knee bends to about 20 degrees to facilitate a powerful explosion and exploit the fact that the gastrocnemeus crosses both the ankle and the knee joint.

G) Seated Calf Raise:
Unilateral, each leg x 10 / Both x AMRP
Sets: 2
Tempo: 2010 / 3121
Comments: For the unilateral part, do not allow non-working leg to touch the floor.

H) Smith Soleus Raise:
90 degree knee angle calf raise x 10 / straight leg x AMRP
Sets: 2
Tempo: 2010
Comments: Same as performed on day 2.

Supplements for Success

While on the program, you must take care of all of the factors in your life that are slowing down your progress (like the lack of food, supplements, and sleep). Speaking of supplements:

1) r-ALA or ALA - 100-300mg of the "r" isomer taken 10 min before workouts, immediately before post workout shake, and before meals with carbs (P+C meals if you are following "Massive Eating" guidelines). If you use the racemic mixture (regular ALA) try 600-800mg.

2) BCAA's - To be taken during training. Start with .4g/kg mixed in 1L water. You could add maltodextrin/dextrose to this if you are the fast metabolism type, but it is not necessary for BCAA transport as they have the unique ability to stimulate insulin production in the absence of glucose.

3) Surge - No, JB didn't put me up to this, I strongly believe this is an invaluable supplement especially on a program like this. Take 1-2 servings post-workout. Again, one could add maltodextrin and dextrose to this for some extra carbs while insulin sensitivity is at it's highest. I'll let you decide.

4) Antioxidants - At the bare minimum take 500mg Vitamin C and 400 I.U. of Vitamin E after your workout. I would also include Milk Thistle Extract and Green Tea Extract. For a full review of this topic read, "Are You Getting Rusty"

5) Fish Oils - You have no business NOT taking at least 3g of EPA/DHA per day. I would recommend taking as much as you can afford up to about 9g. Trust me on this one folks, everything you are trying to accomplish in the weight room happens faster, and you can even live longer and healthier to tell the grandkids a bunch of lies about how people mistook you for a Greek god on a regular basis.

6) Pre-bed Shake - A mixture of casein/milk protein isolate along with 5-10g fiber, some good fats (flax/olive/fish oil), multivitamin, and enteric-coated digestive enzymes. Take this just before your swollen head hits the pillow.

Whew! So that's the program folks, have at it. While it may seem a bit complex at first glance, take care to learn it and use it. Remember what the great Hunter said, do it right! After a few viewings, you’ll become more comfortable with the new exercises. In addition, you’ll begin to understand the Mechanical Advantage philosophy.

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Marc McDougal is the founder and fitness director of Evolution Training Concepts, a company that takes cutting edge training and nutrition practices into the corporate environment. Marc studied Exercise and Sports Science in college, and has been working in the training/strength coaching field for the last 8 years. He is an experienced fitness writer, with many published articles in the area of strength training, nutrition, and performance enhancement. Marc can be reached via email at marc@evolutiontrainingconcepts.com, and you can visit his site at:
www.EvolutionTrainingConcepts.com (coming soon)