CHAPTER 7 . . . Book One

...by DENIE

MAXIMUM PHYSIO-PSYCHOLOGICAL VICTORY TACTICS

The physically 'ELECTRIFYING' chest strength, updated 21st Century version, resistance training system historical document . . . that, in the last two decades of the 20th Century built 'GIANTS OF POWER'...and was successfully used by MILLIONS !

e-mail : Ironco@webtv.net

(c)2003 THE IRON CONNECTION

THE ONSLAUGHT PART ONE           The dawning of the 20th Century on mankind radiated a relatively new rejuvenating recreation as the methodically repressive 'Industrial Age' made work easier for the average person. A new concept of body fitness came into being because many felt the human structure and it's health unpreserved would dissipate.         The new concept was an idea which came out of war-like middle Europe. And had for countless centuries been an ideal practiced by various exotic cultures, even before Christ, which found themselves on the march at various times far predating Eurocentric struggling and combative history. But now the concept was divergent and fresh made so by mail order impressarios. Finer forms of this 'Sound mind, in a sound body', idea or ideal were surfacing. The practices were referred to as 'Physical Culture'.           Up until this point the need to make oneself vigorous was nothing really modernistic. Environments and hard work either shaped or diminished men and the health of their loved ones. Some thrived on rigorous activity physical employment, and others factory bound or constitutionally weak found simpler ways.           Physical Culture in the beginning of the 1900's was becoming an organized movement Euro rooted on natural past experiences of the Greco-Roman early civilizations. The basic fare evolving was free-hand calisthenics, gymnastics and a small amount of resistance exercise using solid weights of all shapes and descriptions.           In the 1920's weights, now somewhat refined instruments of power and strength building, gained precedence over most existing forms for induction of might into the skeletal muscles. They made many of the then existing training apparatus obsolete. Barbells and dumbbells for concentrated brawn building became the ultimate physical building tools with their progressive scientific use, for the 'body regenerationist'.           During the late twenties and early thirties lifts of specific conformation and athletic potencies (using the barbell) were already heavily in vogue. Modern Weightlifting as it is conducted today at the Olympic Games was underway and Weightlifting rather than feats of strength was gaining common acceptance as a sport.           Accompanying the opening 1940's, Weightlifting due to its capability of developing the human anatomy, experienced a minor division within its school of thought. An isolated philosophy dedicated to aesthetics developed into the scientific study of physical culture. Although all P.C. and Weightlifting builds the body, this fresh fallout, so to speak, encompassed the visual structural aura of muscle symmetry and was dubbed with the impure elemental name of . . .' Bodybuilding '.           During this post World War 2 era, a Bodybuilding specialty lift evolved which developed massive flaring pectoral muscles on men, or tantalizing high crested breasts on women-ultimately being favored due to its easy performance and fast results. Iron trainers everywhere began recognizing the lift as a 'key' to building power and visual size into the flashy muscles of the arms and upper torso.

          In the opening 1950's...this 'key' lift than being glamorized by the growing Joe Weider promotional influence in his major publications and journals of muscle and strength building, gained an awesome grip on the field of Physical Culture... launching names like Doug Hepburn and Reg Park into the power legend byways.

 In the four decades to come, men would max-out with upwards of 800 pounds (Anthony Clark), with women pushing major lifts of 395 pounds ((K. Allen in 198 lb.class) and more.

 This special egocentric move has fared well against the 70's and 80's revolutions in Bodybuilding proposing to build bigger muscles and strength faster by implementing various redirected resistance machines. And the popular barbell lift still prevails. A few shunned the dumbbell and barbell for what they felt were more efficient machines for working and isolating the muscle fibers.    

(left : The 21st Century Bench Press style of power building tool, has evolved into a leaner and more organic looking isotonic instrument...while being a maximum load support and strength contractile resistance delivery system. This is the Streamline GFE version at: www.streamlinefitness.com.

But, one Bodybuilding free weight barbell lift continually holds the curiosity, the basic drives and the overall general theme of what barbell Bodybuilding really contributes to the torso power foundations. Even now at the beginning of the 21st Century.              It consistently holds the deep fascination of muscle builders making (c)THE IRON CONNECTION, regardless of the controversies which surround performance and theories of resistance actions . . . this official 'Powerlift' is called 'Bench Press'.              The kinesio-technical BenchPress success system for men and women you are about to study is a remarkably productive mode, when applied employing maximum mind and muscle contraction control. That word again is maximum. And again (when we refer to 'control') its a pure, determined though of a separated, tuned reality away from outside factors, and a hard-sweating, teeth-gritting, muscle fight with no let up.           This is not a muscle building course, although massive muscles, thick and dense will be an end product in the areas of chest, rear arm, front shoulder region and latissimus dorsi muscle of the back which interact as stabilizers of the bench pressing sinew groups. Even the neck muscles gain column like hypertrophy.           The sole purpose of this compilation is to forge raw excessive mastodon-like energy for the handling of heavier poundages on the bench press. For this reason you will need a bench with sturdy racks. Otherwise the barbell will not be technically available for maximum and safe utilization.           At times you may need a training partner. If you train at home often alone, this training partner is mandatory. In either case you must have an open and clear mind, willing to face stress with a logic that points in only one direction . . . forward.           The methods discussed here in organization have in one year added two hundred pounds to the bench press of one particular person who trained on them correctly. Thousands of others have lifted with them achieving goals far beyond the scope of their wildest imagination.           The course modes were engineered, organized and constructed in a gym combat setting, not by just one man who found them result-producing, but literally by hundreds who were the original guinea pigs for its assorted phases and supplementary supportive systems of conditioning. The actual 'bugs', both physical and psychological, were eliminated under these conditions as the system evolved to its present state.             You must merely remember: "Bench Pressing is a war" and "The weight is your physical and psychological enemy". BATTLE TACTICS PART TWO           "The act of bench pressing is total war". You against a barbell's weighted metallic resistance. Each 'gain' of poundage is an iron battle victory. Every personal record broken is a position breakthrough. General George S. Patton is quoted as saying: "War is simple, direct and ruthless. It takes a man who is simple, direct and ruthless to wage war."           What you are considering to undertake here is a maneuver engineered to build strategic strength. You cannot approach it thinking soft. For to think soft is to fight soft. All wars, personal or otherwise, are won by those with better weaponry and the mentality to use it.           This system is a 'smart bomb' weapon, and by, implementing its technical strategic, cunning and ruthless guile you will get the most out of your power assault performance. So you will always take the high ground, you should approach the bench press with a basic enthusiastic feeling similar to a 'person escaping from hell'.           Employing this system of tactics correctly, means performing it no more than three times a week and no less than twice a week. It requires at least a day's rest between each session, and when used in its most concentrated, stressful form, two days' rest is sometimes required. The gaining ratios determine the recuperative factors.           Extra heavy weights place a tremendous workload and stress on the shoulder joints when bench pressing. Acromioclavicular and humeral ligament and tendon joint attachments must be given enough time to rest and regain the connective tissue power potential they release during stress stretched workout periods.           "B.P." extra heavy specialization stretches and exerts massive pressure on the arm/shoulder girdle ligament-tendon connectives, and joint capsule lubricating sacs (bursae) in a way unlike they affect the muscle tissue. It takes their elasticity-bonding strength longer to return to for smooth joint capsule articulation and collagenic (a fibrous protein) tenacity.           For this reason heavy specialized B.P. work means cutting down on training actions such as press behind the neck, which may cause severe joint structure strain when worked in the same routine. Even when performed on a preceding day it may hamper the joint structures stress stretched maximum recuperation.           When you operate with the super poundages this system of tactics employs . . . "You must get adequate recuperative rest for total tissue repair and energy redevelopment, if you are to get stronger and become effective on that bench".

Phase One . . .

The traditional standard B.P. leverage grip spans thirty-two inches from thumb to thumb. Some trainers like it wider. Whatever your choice, this is your power groove. Steve Stone, Bodybuilding champion and TV comentator demonstrates the main bench press grip width (Photo by Denie)           For maximum weight potential the important thing is where you lay the bar when it descends to the chest. That place should be the highest part of the rib cage. Trainers with deep rounded rib cages have a natural advantage in this instance since they have less space to move the bar through than those who have shallower thoraxes, when pressing to arms locked position. That is your first consideration.           For the novice (meaning those who have never trained before) the totality of your training scheme is based on working each bodypart with one exercise for a month or so, till proper condition is gained and training can be intensified. If you are such a beginner put this program aside for at least two months because it's far beyond your potential and need at the moment.           Implementation of the Phase One system begins with a specialized approach to a set and rep weight ratio tactic. It works like this, based on four sets:                               Warmups are never considered a set. The bench press should always be pre-programmed with a competent warm-up procedure, taking a light weight and executing a dozen or so repetitions to pump some blood into the cold torso and extremity tissues and joint bonding areas.                               Also, and this is very important, a few torso bending and twisting actions must be included. Hanging from a chinning bar and rotating your head (around, down to chestup and back to the rear) is a needed excellent precaution to take before starting the B.P.. In this way, the cervical spine can be cleared and realigned, which makes for better neck comfort suppleness when laying on a bench.                               Often a vertebra in the upper thoracic spinal column, where the rib cage is connected, is slightly off its normal axis and can ruin your neuro power output. Both hanging or the B.P. warmup reps can pop that back. Eliminate structural torso stress and cold shoulder strains with this customized warmup.                             Maximum power output is geared and measured via this four set tactic in the following way and will act as a strength-building B.P. conditioner:                                               'The dynamics of your power output always rest on the first set and 'seven' is the magic number. All first sets are performed with five to seven reps.               When you are able to perform seven reps, add weight at your next training session. Add ten pounds to the first set. That is your key to all gaining power.           Examining this, we find that during every workout a gain of some sort should be made. Starting with a weight in the first set that can be handled for five reps, you work to achieve seven by trying to add one rep during each bench press session.                                                                                 In effect you are living for that 'big seven' high ground . . . It takes guts and will to get 'seven'. Ordinarily, six workouts will add the necessary full two reps.                                                                                                                     You embark on the second set for the count of three to five reps while adding ten pounds to the bar. Your muscles that were tired in the first set will now be conditioned to handle and feel a heavier poundage.                                                                                                                     Usually when the first set poundage advances to seven, the second will hit five. In this way, you can be sure you have a solidified gain in strength.

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