"The Truth" w/ Eric Broser (Q&A and Training Articles)

[palchod]

yeah boooiii

just what I was looking for, a thread that isn't a bunch of muscleheads recycling used Flex and Musclemag articles, but instead a wise brother of steel dropping the knowledge for all. That "Bi" article was brilliant, because for the first time in over a year, instead of somebody posting some IFBB's routine, you broke it down and explained some solid reasoning behind the exercises.
I'll be back for more info.

[bodyfx2]

just what I was looking for, a thread that isn't a bunch of muscleheads recycling used Flex and Musclemag articles, but instead a wise brother of steel dropping the knowledge for all. That "Bi" article was brilliant, because for the first time in over a year, instead of somebody posting some IFBB's routine, you broke it down and explained some solid reasoning behind the exercises.
I'll be back for more info.

I really appreciate this post. Thank you.

[bodyfx2]

A question about warming up during shock week.

If you're supersetting leg ext with squats how do you warm up?

Should I warm up with squats then do leg ext take a rest and start my super set?

Same as any other warm up. Let's say you will be working with 150 on extensions and 225 on squats on your first work set. Then something like this could be the warmup:

-60 x 4/95 x 4
-90 x 4/145 x 4
-120 x 4/185 x 4

First work set.

[bodyfx2]

The new system Keith is talking about is RIDONKULOUS! I used it for a lagging body part (and I just sent pics to Eric so he can vouch) that in just 7 weeks of using this program is NOT A LAGGING body part anymore! In fact, I think it may be somewhat of a strength now...and this was, like Keith, while dieting!

Thank you to my FDFS testers. See the November Iron Man for the full article!!

[bodyfx2]

Eric I have Three questions for you..

1) What changes would you make to your training protocol for someone just starting your training and just starting a cut? REALLY NO CHANGES AT ALL IF YOU ARE AN EXPERIENCED LIFTER. PRRS WORKS BRILLIANTLY WHILE CUTTING.

2) On power week and deadlifts using a 4 second negative...Is that a little dangerous on the lower back especially for someone my age ...55 OBVIOUSLY, THE WEIGHT YOU NORMALLY USE WILL HAVE TO BE CUT BACK. I DON'T THINK AGE HAS ANYTHING TO DO WITH IT, BUT THE HEALTH OF YOUR BACK DOES. IF A 4 SECOND NEGATIVE IS AGGRAVATING AN INJURY, THEN CUT IT BACK TO 2-3 SECONDS. ANY QUICKER THAN THAT, AND YOU ARE NOT LOWERING UNDER CONTROL IN MY OPINION.

3) For those who W/O at home and don't have crossover cables but have everything else..what exercise would you sub C/O's for YOU CAN DO DB FLYES AND SQUEEZE TIGHT AT THE CONTRACTION POINT OR TRY DB PULLOVERS AND WHEN YOU REACH THE TOP POSITION SQUEEZE HARD. CROSSOVERS IS NOT AN ESSENTIAL EXERCISE...IF YOU CANNOT DO THEM DO NOT WORRY.









PT

SEE ABOVE

[mikemike]

Same as any other warm up. Let's say you will be working with 150 on extensions and 225 on squats on your first work set. Then something like this could be the warmup:

-60 x 4/95 x 4
-90 x 4/145 x 4
-120 x 4/185 x 4

First work set.

Hi thanks, just so I have this right you're doing a warmup with leg ext no rest then a warm up with squats...rest then repeat correct?

What about when you move on to the second shock superset do you warm up on those exercises as well?

[bodyfx2]

Hi thanks, just so I have this right you're doing a warmup with leg ext no rest then a warm up with squats...rest then repeat correct?

What about when you move on to the second shock superset do you warm up on those exercises as well?

You are correct, but don't rush from one exercise to the next on the warmups. It's ok to take a few seconds. On worksets, you want to get right from one movement to another.

I think it is always good to do one quick warmup set when switching to a new movement. But do not burn yourself out on warmups ever.

[Toddbz]

For anyone having a hard time finding Iron Man magazine, I found it at of all places Kmart.

[DDD619]

Yo Eric

whats your thoughts on hand position of chins? I've heard people say wider isn;t the best choice believing the wider you are the more your lats will get hit in turn batman wings. And whats your thought on ROM of chins, Im a tall guy 6'1 so long arms, should I pull my self all the way up to chin level or go by feel? I watched the Quincy Taylor video and he was saying you shouldnt go all the way up due to the fact he feels the biceps engage largely once that high.

thanks big boss

[Blooming lotus]

A "ONE-SIDED" APPROACH TO LEGS!

by Eric Broser

.

Here is a couple of sample routines using the exercises above:

Beginner
1. Uni-lateral Leg Press: 3 x 10-12
2. Uni-lateral Leg Extension: 3 x 10-12
3. Uni-lateral Seated Leg Curl: 4 x 8-10

Intermediate
1. Smith Machine Lunge: 3 x 10-12
2. Uni-lateral Leg Press: 3 x 10-12
3. Uni-lateral Leg Extension: 2 x 10-12
4. Uni-lateral Lying Leg Curl: 3 x 8-10
5. Uni-lateral Seated Leg Curl: 2 x 8-10

Advanced
1. Bench Step-ups: 3 x 10-12
2. Barbell Lunge: 3 x 10-12
3. Uni-Lateral Leg Press: 3 x 10-12
4. Uni-lateral Stiff Leg Deadlift: 3 x 8-10
5. Uni-lateral Standing Leg Curl: 3 x 8-10

My suggestion is not to entirely abandon standard training for a completely uni-lateral approach, but to use a routine like the examples given above, maybe once every 6-8 weeks. However, I do suggest that at least one uni-lateral movement be performed at each and every workout for the unique muscle and strength building benefits they can provide. Uni-lateral exercises are especially useful for athletes who require more strength and endurance in the balancing and stabilizer muscles, which will translate to vastly improved on-field play. And as mentioned earlier, bodybuilders will enjoy a more symmetrical and proportionate physique.
So, if you are man enough and think you can handle the intensity of a uni-lateral leg workout, get some extra sleep, and then get ready to rumble! It’s time to get a little "one-sided" about your leg training!

Hello Eric. Well done with the article. Leg presses often receive such a bad rep from so many ppl, but I love them myself.
I dont think I've ever heard anyone talk about single leg presses neither.
At home, i have a machine which allows me to work both dbl and single, but also with no no back rest off the seat so that I can lay right back and get a fuller rom.
I also like to work the same exercise, laying back and twisted from the waist with my knees at about 90 degrees to my body work single and dble presses. this is amaazing for obliques and transverse abdonimals and my spine and lower back aswell. Love thaat :-). There are so many variations to knee angles and directions and lengths of the press and I personally wouldn't be without them if I could possibley avoid it.
Once again , it's nice to see you see educating ppl about the movement.

Just one question though, regarding your comment about training no more than 4 days a week.

I am about to start a new program, one that I wrote myself and is probably quite much a hybrid of a blend of your own theories and maybe in parts similar to Mike Mentzers ideas, where I will be cycling 4 weeks of muscular endurance - light weights heavy reps with 4 weeks of heavy weight and 1-3 reps. I also plan to maintain a callesthenic program as the contant over the duration and work various intensity cardio sessions around the endurance and between the heavier loads which I would do a full body split program of twice a week, with maybe a very light higher vol protagonist cool down or pre-exhaust warm up.. maybe varying between the two.
Soo,.. that being said, just for clarities sake, I'm wondering if you would still advocate no more than 4 days a week under those circumstances?

Also nice bump about the 5-tetra. After reading yours and Toddz discussion about it, I will definately reinvestigate whether or not it will be of any use to me.

Can I also ask you about ab training? . Do you have a seperate ab program and how many times a week would you do that? Personally I believe that most ppl undertrain their abs proportionately to the rest of their body, particulary fmls and it turns me off from subscribing to their logic and I dont like their results and would be upset if I thought that was the best I could do for them. Do you have a specfic program??


Thanks for all your efforts anyway Eric. It is always nice to hear something intelligent regarding training. Hopefully once I complete my master of physiology / elite high performance sport and exercise science, and get on that U.S. comp circuit, I will have more to share myself. :-). .

Blooming tianshi lotus.

[bodyfx2]

Yo Eric

whats your thoughts on hand position of chins? I've heard people say wider isn;t the best choice believing the wider you are the more your lats will get hit in turn batman wings. And whats your thought on ROM of chins, Im a tall guy 6'1 so long arms, should I pull my self all the way up to chin level or go by feel? I watched the Quincy Taylor video and he was saying you shouldnt go all the way up due to the fact he feels the biceps engage largely once that high.

thanks big boss

I believe that hand positions should be varied in order to exhaust the greatest number of motor units. Everything from very wide to very close should be explored at some point. The wider the grip, the more the middle back will come into play. A close parallel or underhand grip will hit the belly of the lats to a greater degree. If I am doing 3 sets of pullups in a workout I might go just wider than shoulder width on the first set, shoulder width on the second, and just inside shoulder width on the third. The next workout would more than likely be closer grips. I am big on variation as it is the only way to hit all motor unit pools for the most efficient growth response.

As far as how high to pull, this is individual, and is based on limb lengths and muscle origins/insertions. For me I only need to pull to the top of the chest to fully contract my back. It is probably similar for you. You should be able to feel when the back muscles are fully contracted and pulling any further will engage more and more biceps and brachialis strength.

[darkwolfa]

Guys - Eric is just perfect right about all and We must listen him!
I picked up from his article (for back) fingers position - I mean I changed from normal grip to thumb(less) grip (all fingers on one side)...
Somehow it really isolate back - and now i feel all back and nothing in my forearms and biceps (with normal grip they was pumped)
SO...
Thank you Eric
Btw can you take deep look in elbows position (outside,inside,backward,forward) again for Back Exercises?

I believe that hand positions should be varied in order to exhaust the greatest number of motor units. Everything from very wide to very close should be explored at some point. The wider the grip, the more the middle back will come into play. A close parallel or underhand grip will hit the belly of the lats to a greater degree. If I am doing 3 sets of pullups in a workout I might go just wider than shoulder width on the first set, shoulder width on the second, and just inside shoulder width on the third. The next workout would more than likely be closer grips. I am big on variation as it is the only way to hit all motor unit pools for the most efficient growth response.

As far as how high to pull, this is individual, and is based on limb lengths and muscle origins/insertions. For me I only need to pull to the top of the chest to fully contract my back. It is probably similar for you. You should be able to feel when the back muscles are fully contracted and pulling any further will engage more and more biceps and brachialis strength.

[bodyfx2]

Guys - Eric is just perfect right about all and We must listen him!
I picked up from his article (for back) fingers position - I mean I changed from normal grip to thumb(less) grip (all fingers on one side)...
Somehow it really isolate back - and now i feel all back and nothing in my forearms and biceps (with normal grip they was pumped)
SO...
Thank you Eric
Btw can you take deep look in elbows position (outside,inside,backward,forward) again for Back Exercises?

Thank you for the kind words. I am so glad I can help!

-LACK OF ANGLES AND GRIP VARIATIONS: The back is a very complex group of muscles and for full development you must assault it from unique positions and angles as well as utilize the effects that different grips provide. Too many people stick to the same exercises, with the same hand spacing, same body positioning, and often use “overlapping” exercises that are simply hitting the muscles the exact same way over and over. I believe that each back workout should use variations on three angles of pull as well as three distinct grip options. You should include one exercise in which you pull vertically (pulldowns, pullups), one in which you pull horizontally (seated pully rows, seated machine rows, Hammer rows), and one in which you pull from the floor in a “bent” position (bent barbell rows, T-bar rows, dumbell rows, spider rows). In addition, perform one exercise with an underhand grip, one with an overhand grip, and one with a parallel grip. Each of these grips will affect the back musculature differently and cause a change in recruitment patterns. And remember, you can create further variation by changing the width of any of these grips from workout to workout or even set to set. The back is truly a “thinking man’s” bodypart!

[darkwolfa]

bodyfx2 Thank you for reply (I mean Eric)!
You really do great job for us and for all bodybuilders!
By elbows position I mean,I will give you example (not 100 % it is right but):
exercise: DeadLift
Position: Elbows outside for me with shoulder wide grip or little wider - It works for me more Back especialy Lats,may be Innder Back and Middle trap as well but mainly Back
Position: Elbows Inside (I mean BackWard) and narrow grip or shoulder wide grip (or someting between) work for Upper Trap
Its very strange,but i feel it when change elbows position in different areas!
I have one other question!We know for back and bicep wide work inside,and narrow work outside!
But what is true for Chest....
Milos Sarcev advocate theory Closer Grip (Elbows Out) works Inner Chest,Outer - Outer...
Bob Chick advocate In bodybuilding at All things work oposite - Wide Grip = Inner Chest and Close Grip = Outer Chest
I think You - Eric can throw light on this question!

By the way Do you plain to make DVD where you explain and demonstrate things you are talking about - exercises,diets,contest prep for natural bodybuilders!I think it will have great success!
Sorry for bad English!

[darkwolfa]

And i want to add question for Cardio here!
We know for steroid bodybuilder,but natural bodybuilder must be extremly carefull!
I know for Slow Cardio but how slow....
In my regular Cardio Sessions I use treatmill!
How fast to set up?