Arnas Dilys

1st Edition

About me and ironGAINS eBook ........................4
Training Philosophy ............................................9
Why ironGAINS program for the beginner is so
effective? ............................................................12
Muscle Gains: Why It Happens? .......................22
Compound Movements .....................................36
Program .............................................................46
The Squat...........................................................60
The Overhead Press ...........................................93
The Deadlift ......................................................117
The Bench Press ...............................................142
The Barbell Row ...............................................169
The Chin-up .....................................................193
The Dip .............................................................213
Implementation ...............................................232
Nutrition ..........................................................269
References .......................................................287
Feedback ..........................................................289
About me and ironGAINS eBook
My name is Arnas Dilys.
I live in Lithuania. That is small country in the North
Eastern Europe.
By the time this eBook was written, I was 33 years old.
I was chasing my dream to get muscular and strong since
my 15’s.
I think I found something really exciting.
I got close to my perfect body like never before in my life.
My way to do it was to realize the importance of steady
weight increments on the barbell.
I found out, that weight training is insanely venture and
extreme sport.
It is not for everyone, at least to say.
But if you like challenges, you will hook up like a junkie.
How far you think you would go?
Are you tough to squat with 200 pounds on your back?
For 8 reps like say.
If you would try to do this right away with no experience,
it would be brave.
And stupid for sure.
You probably would pass away quickly by trying.
But.
It would be achievable with appropriate skill.
Strength it is.
Strength is simply accountable skill.
If you are capable to lift more weight than previous
workout session, you are getting better.
It is THAT simple.
Every workout session will challenge your limits.
Mentally and physically.
And this is the BEST REALITY GAME ever!
With its real dangers and wins.
That is why i created the ironGAINS program website,
applications for the iPhone and Apple Watch and released
this eBook.
Master the main moves, know the rules how to improve,
stay accountable, watch on your progress, and GAIN
YOUR REAL SKILL for the Strength!
I hope you will join me soon on this crazy ride ;)
I will tell you simple things in this eBook.
Simple basic principles. 
They are so simple that, when you first read it - you
probably hear yourself saying “of course, i knew that
already! It is so obvious!” 
I’m Lithuanian. So even my English vocabulary will serve
you as a tool for simplicity.
Of course you could probably think sometimes, that the
author of this eBook is retarded a bit, but that’s even
better! It will be simple & fun at the same time!

I’m amateur. I don’t have any degree in sports. I do not

hold any certificates for coaching or personal training. I
just have my own experience with my own body. Although
not my knowledge. I just adopted, what was discovered
already by the most talented people.
The experts like Mark Rippetoe are the greatest. That is
granted. But experts have one very bad characteristic. All
experts of all disciplines have it. That is trap of the
knowledge. They expect us, regular people, to have their
knowledge. Which is huge expectation! You did not lived
your half life in the gym? You didn’t walked on stage 
naked and oiled? Right? You haven’t squat 400 pounds?
So how you can talk their language? People who squat
400 pounds tend to be weird. Well at least for us, casual
people, who haven’t squat at all!

So you can call me the translator. I have studied

wonderful books like “Starting Strength” “Practical
Programming for Strength Training”, “High Intensity
Training the Mike Mentzer Way”, ”The Warrior Diet” etc.,
and I managed to tell this great knowledge in very simple
words. And this is great news for every beginner! 

“ironGAINS: how to get strong & muscular” eBook is

dedicated for people, who are willing to change
something in their lives [get stronger for example], but
know nothing about this yet. Anyways, if you know
something about the weight training and bodybuilding or
you just think so, you can always read this book and laugh
at my stupidity. Good way to check, if you know or you just
pretend you know something, is to check the mirror. If
that guy or girl in the mirror is hot naked, you probably
know something. If not, please, join us, the real beginners,
shame on us! Dear me! I almost forgot, you went to the
gym four weeks in a row once! You know, how to to do it,
but you just.. You know, there is no time enough, or it is
just "wasting my talent" thing. Nope! You just don’t know
shit about lifting and you are real pussy! Be brave to
admire it to yourself. 

Mirror on the wall mirror on the wall, what is the world's

most beautiful?!

Let me be the one, who will help you to introduce you with
that hot guy or girl in the mirror. Let us proceed further
and it will happen soon, my guess.

Get strong & muscular!

Arnas Dilys
founder of ironGAINS
Chapter One

Training Philosophy
I believe, that we should improve our skills constantly and
try to get better versions of ourselves.
Physical strength is a skill. I believe it is the most
important. The one, that influences all other skills.
And here is why:
Physical strength is easy to measure. You can estimate
how strong you exactly are by the Squat for example. And
if you can measure, how strong you exactly are, you can
get stronger. Or you can try a least. In short, if you can
measure something, you can track that something and
get better at that something. Outperform ourselves is
what weight training can teach us in a very straight and
simple way.
Physical strength is demanding for discipline. You won't
get strong without proper daily regime and nutrition. Only
these two have enormous influence on our daily lives. If
your target is to improve your physical strength, you won't
be able to party for long nights, take alcohol or other
drugs, eat whatever you get and treat yourself
disrespectfully in other ways.
Physical strength is deeply related with mental
strength. Your body will do, what your mind will
command. So improving your physical strength is getting
stronger mentally first and stronger muscular body
comes only after.
Person with these properties: desire to outperform him or
herself, discipline, self respect and strong mind can get
anything he or she could imagine!
I believe, that body cultivation should be a MUST for
every person. It is even more important now, as we,
humans, are not forced to move anymore. We go for hunt
in supermarkets or fast food restaurants. We sit all day in
front of screens and employ only our brain thereby our
body is forgotten. Despite the fact that physical activity is
not necessary for survival these days, our body is still in
NEED to move. Human body was created for movement,
IT has operated like that for hundred thousand years. Like
it or not, this need will stay for long yet.
I believe, that short and intense weight training sessions
are that healthy source of physical stress for the human
being of 21st century. Human, who is in constant
deficiency of time.
Trained body is a clear sign of self-respect, mature and
health. These values will be transmitted for people
around you with no word and will inspire them to follow
you. The more, the better.
Mature healthy people with high self-esteem are the key
for every great society.
Chapter Two

Why ironGAINS program for the

beginner is so effective?
Here is what you get with the ironGAINS program:
lots of free time outside the gym,
no cardio needed!
You will need only 2 hours a week for trainings! You gonna
perform 3 short but intense 30-45 minutes long workout
sessions.

knowledge how to perform elite weight

training movements
You will definitely like that feeling when you know, how to
Squat, Deadlift and Press. You will stand out of the gym
crowd quickly and notice respect in their eyes.

strength and muscle gains you have

never seen before
You will own trained and healthy body soon. There are no
clothes that could hide IT. Because of athlete body people
will trust you more. It is instinct. Healthy strong people are
those with whom you feel safe and comfortable.
 motivation that lasts for years
You will have goal for every workout session - to
outperform your previous and lift heavier. Session after
session. Pound after pound. This basic rule will fire up you
before every training.

strong mind and improved personality

Strong body comes along with strong mind. You will learn
discipline. You will become person who achieves goals and
inspires others. These properties belong for true leader
and successful personality.

Every weight training program can be described using

these indicators:
1. Workout exercises [compound / isolated movements]
2. Time under tension [amount of repetitions per one
exercise set]
3. Intensity of tension [work set weight and one
repetition maximum ratio]
4. Application of progressive overload [persistent
increments of time under tension or work set weight]
5. Workout volume [amount of repetitions per workout]
6. Training cycle [time span after workout session for
recovery and adaptation]

All these indicators are correlated and influence each

other. While time under tension and intensity can tell
you, what is trainee's goal: core strength, muscle growth,
strength endurance, workout volume, training cycle and
workout exercises can tell you, what experience of
trainee is required: beginner, intermediate, advanced.
The more time under tension is spent, the lower intensity
is, and in opposite, the higher intensity is, the less time
under tension is spent. Different training outcomes sit on
the opposite sides of strength-endurance seesaw: with
the absolute strength on one side, and the endurance on
the other side. And the muscle growth as a training
outcome sits in the middle of these two.
It is simple to evaluate the effectiveness of training
program. Just take a closer look at the workout exercises
and check, does it apply the principle of progressive
overload?
Analyze the list of workout exercises: if the majority of
program exercises are isolated [they target only one
small muscle during one single movement], that kind of
program won't be effective for the vast majority of
people. In contrary, if workouts of a program are made
mainly from the compound free weights movements, this
is clear sign of the effective training program. Compound
movements stimulate maximum amount of muscle tissue
at a given moment and treat your body as a system!
Next, if strength training program does not emphasize
the importance of progression and does not provide
clear steps, how to apply the principle of progressive
overload over time, this is not complete program and
probably you should seek for something better.
If training program suggests you high workout volume
and short training cycle, it is clear sign, that you're
looking at the training program, that is dedicated for
professional. There is no chance it will work for the
beginner, unless:
- you have monster genetics. Does not happen often, to
say the least.
- You have well developed muscle base already. In this
case you wouldn't fall under the beginner class!
- You have plenty of time and dedication: 12 hours or
something in total, 5-6 workout sessions in one week.
- You will use hormones: insulin, human growth hormone.
- You will take anabolic drugs.
I really wish, that somebody would told me this, when I
was 15 years old and started to visit barbells. It seems
that manny guys stuck within the trap of the "Champion
physique". Surely they do! Unbelievably well developed
physique is the best promise. It blows our mind, it works
magic. It earns our trust instantly. Unfortunately, this
"promise" will be broken for sure, as we only see the tip of
the iceberg. Training programs of champions will work
only for champions, not you! I am sure, they did not
started their career's with the high volume programs that
contain lots of isolated exercises. Mass media is not able
to provide you the whole picture, and most of us do not
seem even care to dig deeper.
Back to the workout volume. The amount of repetitions
for the one workout session is finite resource. Every set
diminishes the value of the next set. And so on. Your
energy resources deplete and damage for your muscles
grows within every set. It's almost the same like with the
sun tan: you lay in the sun, but not for too long, otherwise
your skin will burn out and you will get hurt instead of the
nice sun tan. So you provide your body with the
manageable level of stress and just go outside the gym to
rest properly. Until the next workout. And that is how your
one training cycle looks like.
What is the manageable stress level, you may ask? Well, if
you hit yourself harder than you should during the first
workout, when the next workout comes, you won't be able
to do any progress or your result may even slump. If this
situation continues for longer time period, it could be
clear sign of the overtraining. To pass through it, you
gonna need to adjust your workout volume or training
cycle accordingly.
OK, now, when you’ve acquired basic skills, how to
evaluate a strength training program, let me introduce
you the ironGAINS program: the Most Effective Beginner
Program for the Muscle Growth & Strength.
Here is the main reasons, why the ironGAINS program is
called "the most effective":
First. The ironGAINS program will save your time. You
gonna need only 2-3 HOURS a week! That should sound
attractive for every busy person with day job, family, kids,
hobby and other endless duties and activities outside the
gym.
Second. The ironGAINS program is dead simple and
includes only 7 ground movements, which are the most
effective for the muscle and strength growth.
Third. The ironGAINS program emphasizes the
importance of the movement form. Phase 1 of the
ironGAINS program is dedicated to learn you a proper
form of the ground movements to gain muscle and
strength. This will keep your health and well being safe!
Fourth. The ironGAINS program is optimized for the
muscle growth! You will apply specific intensity and time
under tension, which will lead you to the muscle growth
inevitably.
Fifth. The ironGAINS program incorporates the
progressive overload principle, which will take care of
trainee's psychology and will keep him or her motivated
for months or even years!
Sixth. Even more, the progressive overload principle will
grant you steady stimulus for the adaptation, in this case
- for the muscle and strength growth!
Seventh. The ironGAINS program will prevent you from
the overtraining and burning your muscle mass. Program
workouts volume and training cycle are dedicated for
drug free casual beginner, not the guy with the insanely
overdeveloped physique from the magazine cover!
And last, but not least, the basement of this program is
not mine! I'm just advocating the full body beginner
program from the pre steroid era. In contrary, what was
said in the 7th program promotion sentence, the
foundation of the most incredible physiques of all times
were built on the basic full body compound movements
workout routine. You certainly do know Reg Park? No?
What about Arnold?
Reg Park was Arnold's inspirer, mentor and friend. The full
body compound movements workout was strongly
advocated by Reg Park. You can look for Reg Park's
Beginner routine here.
Here is one of Arnold's quotes about his mentor: "I
remember one guy, Reg Park, a British bodybuilder, who
entered Mr. Universe when he was very young. But he won
it and continued to win it a second and third time. So, he
was my idol. I read everything about Reg Park and
followed his footsteps and trained like him. I said if he
could make it, I could make it. It was a blueprint, basically,
for how to get there, to win the championships."
The beginning of the Arnold's bodybuilder career is not so
well known as the late "golden era" years. As well as his
training routines used to build his muscle foundation.
Surprisingly, Arnold has his own version of the full body
beginners workout! You can look for Arnold's "Golden Six"
full body beginner routine here. You can notice, that
Arnold has turned the rep range much higher, where it
serves most for the muscle growth in comparison to the
Reg's routine, where most of the sets are dedicated for
the strength gains.
There you have it, the promise of the most incredible
physiques of all times! Now you should be completely
certain to start using the ironGAINS full body beginner
program.
Seek for the better version of yourself. Don't try to build
physique of somebody, despite this "somebody" was/is
really great!
Chapter Three

Muscle Gains: Why It Happens?

So here is the most important weight training principle of
all times: if you like to get stronger and more muscular,
you should add more and more weight on the barbell
session after session. If only this sentence will stay in
your head years after reading ironGAINS eBook, I will
consider this as a big win!
To understand why the principle of Progressive
Overload is so important, first of all we gonna need to
answer few questions about the muscles. To be more
clear, I will refer here to the skeletal muscles only. Skeletal
muscles are those, that are attached to our bones by
tendons.
Why we, humans, need muscles at all?
What is composition of the muscle tissue?
Why and how muscles grow?
I think these questions should be answered in clever way.
Without these answers no one should hit the gym or
touch the iron.
So human muscles are given to us so we can move our
bodies, or some part of our body. Body muscles have the
ability to contract. For example, if I like to bend my arm, I
will do this by contracting my bicep. And in opposite, if I
like to extend my arm, I will do this by contracting my
tricep. Of course these muscles work together
simultaneously: while bending my arm, bicep contracts
and tricep stretches at the same time. So the answer to
the question "why do we need muscle" is - for the
purpose of motion!
Everyone of us has muscles. The difference is only
development of the muscle tissue. So what is the
composition of muscle?
To answer this we gonna need to dig in human anatomy
for a little.
We're going to deconstruct muscle from the biggest
component to the finest part of it:
- muscle bundles
- fascicles
- muscle fibres
- myofibrils
- sarcomeres

Skeletal muscle structure

Sarcomere - the primary structural unit of muscle tissue

Images source: OpenStax College

"Striated muscle tissue, such as the tissue of the human
biceps muscle, consists of long, fine fibres, each of which
is in effect a bundle of finer myofibrils. Within each
myofibril are filaments of the proteins myosin and actin;
these filaments slide past one another as the muscle
contracts and expands. On each myofibril, regularly
occurring dark bands, called Z lines, can be seen where
actin and myosin filaments overlap. The region between
two Z lines is called a sarcomere; sarcomeres can be
considered the primary structural and functional unit of
muscle tissue." [source: www.britannica.com]
I hope you're still here? In human language, muscle tissue
is composed from filaments of the human body proteins
myosin and actin. When you contract the muscle, protein
filaments overlap and the muscle shortens.
Here you can see how the body proteins myosin [shown in
brown color] and actin [shown in black color] filaments
overlap when muscle contracts

It is worth to observe types of muscle fibers also.

Our body is equipped with different muscle fibers for
different activity goals.
Type I: red, slow twitch muscle fibers.
They are best suited for long duration low intensity
activities. Type I muscle fibers are weak, but slow to
fatigue. They are called "red" because these fibers have
great density of capillary. Good support of blood supply is
needed for oxidation. And oxidation helps to produce
energy for muscle fibers while on the long go.

Type IIB: white, fast twitch muscle fibers.

This type of muscle fibers are dedicated for short lasting
force bursts. They release big amounts of energy fast and
then fatigue. Fast twitch muscle fibers is activated mainly
to lift heavy loads or sprint for example. They are called
white fibers, because they have low density of capillary.
Type IIB fibers release their energy without use of oxygen.
These fibers are bigger in diameter compare to the type I
fibers because they contain more of myosin and actin
filaments.

Type IIA: the middle of the two - slow and fast twitch
muscle fibers.
These muscle fibers have properties of both - type I and
type IIB muscle fibers, so they are pretty good at longer
periods of activities, and at the same time, they are good
at higher intensity activities.
So if you prefer musculature and strength, you need to
focus on training methods suited for fast twitch [type IIA
& IIB] muscle fibers. And that is short, high intensity
energy bursts.

The next question is most important,

- why do muscles grow?
Let's say you squat with 100 pounds for 8 reps and you
didn't do that never before. In this case your body will
face the stress it was not prepared for. It will recover from
it and then adapt. That means, your body will be forced to
get stronger than it was before. Strong enough to lift 100
pounds for 8 reps.. And a bit more, as insurance. That is
why you gonna need even more weight on the bar for the
next workout session. You have adapted to lift 100
pounds and a bit more by now, so your target for the next
workout should be 105 pounds. Otherwise, you will stop,
where you are now because you won't face adequate
stress no more and adaptation won't occur.
"After weight training session your muscles are weaker
than they were before!"
So if you put your muscles under tension for which they
weren't prepared, they will start to tear. At the micro level
of course. In fact, you are going to the gym to break down
your muscles. After weight lifting session your muscles
are weaker than they were before, because some of
contractile units are broken down.
Amazing things happen following the next few days after
weight training session. Your body runs self healing
mechanism, that will take affected muscles in better
position than they were before! You will get stronger,
because teared myofibrils will be rebuilt and
strengthened with addition of even more myofibrils. More
contractile units equal for more strength and bigger
muscles!
Next time, when you squat with 100 pounds for 8 reps,
you will be ready to maintain the same load with no stress
for your body. The adaptation has passed and you are
stronger now than you were before. So if your training
target is to be stronger and more muscular, you should
steadily add more weight on the barbell. Session after
session.
"More contractile units equal for more strength and
bigger muscles!"
Muscle growth can occur in two main types: sarcomere
[or myofibrillar] and sarcoplasmic.
You learned about myofibrils already. They count for
about 80% of muscle fiber volume. As you probably
guessed, myofibril hypertrophy occurs, when the number
of myofibrils in the muscle fiber grows. Myofibrils are
contractile units. More myofibrils means more strength
too.
The other type of muscle growth is sarcoplasmic
hypertrophy. Sarcoplasm is non contractile unit of
muscle fiber. It contains energy resources for muscle
contractions. The growth of fluid around myofibrils won't
add much strength to your muscle. It will increase your
strength-endurance instead. It means, that this type of
hypertrophy will increase your ability to perform more
repetitions with certain weight. Or vice versa, if you
perform a lot of repetitions with certain weight, you can
expect sarcoplasmic hypertrophy.

The difference between sarcoplasmic and myofibrillar

hypertrophy

Different training methods will produce different training

outcomes.
If you're showing your body, that it will need more
contractile units for intense muscle contractions, your
body will be forced to produce more contractile units,
which will lead you to the bigger muscles and more
strength. Your clear sign for the body here would be
heavy lifts. And you won't be able to maintain heavy lifts
for long time periods. We are talking here about range of 1
to 5 repetitions.

On the other side, if you're saying "dear body, you gonna

need to store more energy for longer lower intensity
work", your body will be forced to gain capacity of energy
storage in muscle fibers, that's said, sarcoplasm or gel
like substance. And this will lead you to the increase of
muscle fiber size also, but it won't add any strength. At
least directly. It will add muscle endurance instead, that's
why bigger capacity of energy storage is needed! Clever
sign for your body here would be moderate lifts. Naturally,
you will be able to maintain moderate lifts for longer time
periods compare to the heavy lifts. We are talking here
about range of 8 to 15+ repetitions.
I hope i was able to clarify, why and how do muscles grow.
With this knowledge you will be able to move on. If it looks
geeky to you, yes, it is indeed. I do believe, if you execute
something and know, what it is about, then you definitely
have better chances to succeed at that something. I
guess, that the majority of gym goers just do what they
do - they lift weights and hope some magic things to
happen. For example, build that muscle body of dreams.
Well, I did the same for manny years. I lifted weights way
too long with no clue about the basics of muscle
hypertrophy. I was lazy to dig deeper. It looked to me
unnecessary. I thought, that the fact "weight lifting builds
muscle" is enough. That was a big mistake. It does not
work that why. Well, it didn't worked for me. Lifting
weights alone without understanding the meaning of it,
won't give you the maximum results.
Chapter Four

Compound Movements
There are no substitutes for the Squat, Deadlift, Press,
Bench Press, Barbell Rows, Chin-ups & Dips and you
won't build great physique without it.
We learned something about the reasons why do
muscles grow already. Now we can talk about the most
effective weight training movements to gain muscle and
strength. I define the effectiveness of movement here as
the amount of muscle tissue, that is activated during that
movement. The more of body muscles are activated,
while performing a single body movement, the better it
is.
Weight training movements can be categorized by the
number of joints necessary to perform the exact
movement. There are two main categories:

I. multi joint
II. single joint
As you probably guessed, multi joint movement is
performed using more than one joint.
On the contrary, the single joint movement requires only
one joint.

Major joints of human body

For example, squat is a multi joint movement. This
exercise is performed using joints of your ankles, knees
and hips. In opposite, standing barbell curls is a single
joint exercise. To perform it, you gonna use only one
elbow joint.
It should be obvious now - the more joints are involved to
complete the movement, the more muscles will act in one
single movement. The greatest amount of muscle
stimulation during one single movement will lead you
to the greatest strength and muscle gains. In addition,
compound, multi joint movements will enable you to lift
much heavier loads compare to the isolated, one joint
exercises. That means you will be able to do progress
over longer period compared to the isolated exercises.
Your max weight boundaries for the Squat are much more
higher than it is for the barbell curls. Higher loads mean
bigger muscles. You won't grow big with barbell curls and
similar stuff.
So here are the most effective movements for strength
and muscle gains:
1. Squat
2. Deadlift
3. Overhead Press
4. Bench Press
5. Barbell Row
6. Chin-up
7. Dip
It's hard to believe, but only these movements will
satisfy the needs of every drug free human being. If
your target is to get strong and muscular, only these
movements are really useful. All other movements are
only substitutes. That means they are not necessary.
Most famous substitute exercises are these: barbell curls,
tricep extensions, ab crunches, calf raises. But still, these
movements are only substitutes, and the effort dedicated
for them should be only left overs from the ground 7. It
should be noted, that there are no substitutes for the
Squat, the Deadlift, the Overhead Press, the Bench Press,
the Barbell Row, the Chin-up and the Dip. Keep it simple,
these movements are all what you need!
Learn squat, press and pull first. Nothing more really
matters for the beginner. More exercises won't grant you
success. In opposite, more exercises will complicate your
workouts and will drive your attention away from things,
that really matter - mastering squat, press and pull, and
adding more and more weight on the barbell session
after session. This training base does not even change
when your training experience grows and you move
through the beginner stage and become intermediate or
advanced lifter. It is SO important! Keep this in mind and
don't let anything or anybody to interrupt you.
Probably you have noticed, that to perform these
movements you gonna need only the barbell and your
body. OK, power rack would be great addition too. But that
is all! Really, the gym equipped for only these movements
is none compared to the commercial gym. I just like to
say, that it shouldn’t be complicated to have your own
gym in your home for all 7 movements!
All these movements are arranged for nature of our
bodies and could be used outside the gym in our daily
lives. To fight the load while performing these
movements your body will work as a whole system and
not as separate parts of it. The magic 7 will engage your
balance system and stabilizer muscles. These are the
muscles that keep you steady while performing particular
movement. Experience from performance of these
movements will lead you to the deeper connection
between your mind and your body.
But why everybody concentrates then on hundreds or
even thousands of "advanced technique", specific, magic,
requiring special equipment exercises, you may ask? I
guess we should say special "thanks" here to the
principle of "more is better".
The majority of specialized media complement this
belief. The biggest attention magnets in bodybuilding &
fitness magazines are the most incredible physiques in
the world - PRO bodybuilders. It could be, [well it
happened to me at least] that the majority of their fans
believe, that they can repeat success of bodybuilding
stars by mimicking their training technics. Well, they
can't. Not that easy. Those widely advertised technics of
PRO bodybuilders are dedicated for.. That’s right! For PRO
bodybuilders. I can bet, that at the beginning of journey
to their glory, many years ago, they didn't trained like they
do these days. I'm pretty sure, they started with that
simple base of 7. Or even less. But nobody seems to care.
Publishers will cover routines used by bodybuilding
champions at the peak of their career. Sure, it will lead to
the highest ratings and user engagement. It will also
bring us to the biggest misconception in weight training
and bodybuilding ever - belief that single joint, huge
variety of exercises predefined by special machines will
build physic of PRO bodybuilder.
Fitness equipment manufacturers and most of
commercial gyms complement this belief too. It would
be dramatically unsafe to let people without any
education use the barbells themselves alone. The
majority of commercial gyms these days are not
interested in your education. They just rent you fancy
fitness equipment, that does not require almost any
education to use it and are safe for a casual gym goer.
The majority of personal trainers complement this
belief. Would it be lack of education or fear to lose their
jobs. I strongly believe, that most of them are trying to
keep your workout routines more difficult than they are
for real. How can it be possible to do progress, when
you're constantly changing your routines? How could it
be, that never ending hunt of the new magic exercises
would lead you to the success? If you perform magic
"exercise A" for a few weeks, and then suddenly jump on
something different like magic "exercise B", how it would
be possible to track your strength gains then? There is no
bypass here, there are NO substitutes for the ground 7
strength and size building movements!
The revenue of these three fitness industry participants
is directly related to the "more is better" misconception. I
believe those people put the most effort to cultivate this
belief and keep it alive. Well, they do it very well. Hundreds
of thousands people are affected and admit that the
principle "more is better" works prefect with weight
training and will grant success for them. It is questioned
although, how manny of them, had seen strength and
size gains in real life?
Take this shit out of your mind as soon as possible. And
never think of it never again. No matter what your
surrounding will broadcast.
The thing i'm saying, THIS IS THE BIGGEST
MISCONCEPTION IN WEIGHT TRAINING. Ever. The majority
of machines are totally useless! For drug free non
competing folks like me and probably you. Your body is
superior machine! Learn how to use it and you'll get real
life results.
Despite the fact, that there is only 7 ground movements
to build strength and size, that does not mean you can
achieve success easy. But you are able to address your
effort into the right direction now. And that is
something!
It may take months to master these 7 movements and it
gets more complicated when the weights are getting
heavier and heavier. It is never ending game, where you
gonna need to find balance between those two: correct
form and constantly growing load. Although you should
follow the principle of progressive overload always, you
should never prefer heavy load against the correct
form. Only properly performed movements will count and
grant you the biggest strength and muscle gains.
Chapter Five

Program

The ironGAINS program contains two phases.

Phase 1. Motor learning.
During this phase you gonna learn to perform ground
muscle and strength gaining movements properly. This
will be the basis for the next program phase and your
whole training career! Without proper preparation of your
motor memory for the ground muscle building
movements, you won't be able to get results. Even worst -
you will put your health under danger! Please take this
phase very seriously and you will gain skill, that most of
the average gym goers will never acquire. So after the
Phase 1 you will be special and have something to be
proud of!
Duration: 2 weeks.
Sets: 3
Reps range: 8
Load: empty bar or light weights
Progression: won't be applied for this program phase
Rest between sets: 1 minute
Workout duration: 45 minutes
Workout frequency: 3 times a week.
Rest after workout: 48 hours.
Workout: the Full Body A and B workouts.
These workouts include the 5 ground movements for the
muscle growth & strength:
- Squat
- Overhead Press
- Deadlift
- Bench Press
- Barbell Row
If you would have to learn all 5 movements during the one
workout session, it would be too much stuff to learn and
the last movements would get less of your attention. That
is why these movements are split between the two
workouts - workout A and workout B.

Workout A contains 3 movements:

- Squat
- Overhead Press
- Deadlift

Workout B contains 3 movements also:

- Squat
- Bench Press
- Barbell Row

Do not change the order of exercises. Always do the

Squat first. It is the most important movement of the
program. You should put the most effort into it. If you
have time for only one exercise, do the Squat only.
The second movement is always a press - the Overhead
Press or the Bench Press. When you perform press, your
lower body will rest for a while.
Finish workout with a pull - the Deadlift or the Barbell
Row.
Alternate these workouts during the whole phase 1
period.
If you train on Monday / Wednesday / Friday, your training
schedule will look like this:
M: workout A
W: workout B
F: workout A

for the first week, and

M: workout B
W: workout A
F: workout B
for the second week of the phase 1.
So you will have 3 workouts A and 3 workouts B in total
during the phase 1.

Phase 2. Muscle Gaining.

During the Phase 2 you gonna start to gain muscle and
develop strength. You will put the most effort to the
constant progression. You will progress in two ways: by
increasing weight on the barbell or/and performing more
repetitions. The ironGAINS program requires to keep
strict eye on your progress. Otherwise this program won't
be effective. Actually, neither of programs will work
without progression. To track your progress I strongly
recommend to use my application for iPhone and Apple
Watch. It this called the ironGAINS app. You can download
it on the App Store. If you are using Android phones, you
can try FitNotes.
Duration: as long as you will be able to make steady
progress.
Sets: 3, plus 1 empty bar set, plus warm up sets
Reps range: 8
Load: moderate heavy weights
Progression:
add 2.5 kg / 5 pounds every second workout, when you
hit workout target. For example, your target for today's
Squat workout is 3 sets of 8 reps with 45 pounds. And you
are lucky to achieve it! So your next workout target will be
then 3 sets of 8 with 50 pounds.
Later I will provide full explanation, how to implement the
progressive overload.
Rest between sets: 1 - 3 minutes
Workout duration: 35 - 45 minutes
Workout frequency: 3 times a week.
Rest after workout: 48 hours.
Workout: the Full Body A and B workouts.
In the Phase 2 two more exercises will be introduced.
These exercises are the Dip and the Chin-up. They are
bodyweight exercises, so these movements will require
additional endeavors to perform it.
The Full Body A:
1. Squat
2. Overhead Press
3. Deadlift

The Full Body B:

1. Squat
2. Bench Press
3. Barbell Row
4. Dip / Chin-up

Do not change the order of exercises. Always do the

Squat first. It is the most important movement of the
program. You should put the most effort into it. The
second movement is always a press - the Overhead Press
or The Bench Press. When you perform press, your lower
body will rest for a while. Finish workout with a pull - the
Deadlift or the Barbell Row. Add the Chin-up or the Dip at
the end of workout, when you are ready.
Those who are familiar with casual bodybuilding
workouts, could think, that I'm crazy suggesting only
three movements per session. But. Do you remember
bodybuilding program, where the importance of the
progressive overload is so emphasized? The answer is no
probably. Remember, in order to gain muscle and
strength, you gonna need to add more and more weight
session after session. Physical and psychological
demands will grow session after session along. These
three compound movements and ONLY 9 work sets in
total will be so demanding, that after workout session you
won't even think about more exercises.
The Full Body workout variations A and B follow one after
other.
For example, you start to work out on Monday, then your
training schedule will look like this:
Monday. The Full Body A
Tuesday. Rest
Wednesday. The Full Body B
Thursday. Rest
Friday. The Full Body A
Saturday. Rest
Sunday. Rest

Monday. The Full Body B

Tuesday. Rest
Wednesday. The Full Body A
Thursday. Rest
Friday. The Full Body B
Saturday. Rest
Sunday. Rest
And so on.

Alternating workouts A & B

Program Week Workouts Sequence

1st ABA
2nd BAB
3rd ABA
4th BAB
5th ABA
Your workout schedule for the 1st training week will look
like this:

Trainings schedule for the 1st week

ironGAINS Week 1
Monday Wednesday Friday
Squat 3x8 Squat 3x8 Squat 3x8
Overhead Press 3x8 Bench Press 3x8 Overhead Press 3x8
Deadlift 2x8 Barbell Row 3x8 Deadlift 2x8

Your workout schedule for the 2nd training week will look
like this:

Trainings schedule for the 2nd week

ironGAINS Week 2
Monday Wednesday Friday
Squat 3x8 Squat 3x8 Squat 3x8
Bench Press 3x8 Overhed Press 3x8 Bench Press 3x8
Barbell Row 3x8 Deadlift 2x8 Barbell Row 3x8
I wouldn't recommend any higher intensity physical
activities during your rest days. Easy walk or short
jogging session in the park is OK, of course. But no more
than this, you should treat your rest days like preparation
for the next hard as never before weight training session.
You will stick with this training schedule for the first 8
weeks of the program. When you get stronger and
familiar with the ground 5 movements, two bodyweight
assistance movements will be added. It is done for the
sake of the upper body and arms development. The Chin-
up and the Dip will assist for the better performance of
the Bench Press and the Overhead Press.
You will start by adding the Chin-up. When you get used
to the higher workout volume, you can alternate the Chin-
up with the Dip.
You also drop one work set for the Deadlift and only one
work set for this movement will be left. In the first 8
training weeks you'll get pretty strong for the Deadlift and
as it involves so manny muscles and can be performed
with the heavy loads, only one work set will prevent you
from the overtraining.
Your workout schedule for the 9th training week will look
like this:

Trainings schedule for the 9th week

ironGAINS Week 9
Monday Wednesday Friday
Squat 3x8 Squat 3x8 Squat 3x8
Overhead Press 3x8 Bench Press 3x8 Overhead Press 3x8
Deadlift 1x8 Barbell Row 3x8 Deadlift 1x8
Dip / Chin-up
3x8

Your workout schedule for the 10th training week will look
like this:

Trainings schedule for the 10th week

ironGAINS Week 10
Monday Wednesday Friday
Squat 3x8 Squat 3x8 Squat 3x8
Bench Press 3x8 Overhead Press 3x8 Bench Press 3x8
Barbell Row 3x8 Deadlift 1x8 Barbell Row 3x8
Dip / Chin-up 3x8 Dip / Chin-up 3x8

Note, that all sets in the tables are referred as work sets
and warm-up sets are not included here.
After the first 8 training weeks you should be able to
complete at least a few repetitions of the Dip and the
Chin-up. Alternate the Dip and the Chin-up for every Full
Body B workout.
So this is how the ironGAINS program looks like in a quick
glance.
Chapter Six

The Squat
Do Squats. It is the most effective anabolic steroid in
the World.
Most of experienced strength trainers and trainees will
agree, that the king of the ground strength and muscle
gaining movements is the Squat. It trains the whole body.
From the ground up to the shoulders, where the barbell
lays, the whole body is under the load. It is complete
madness to place heavy load on your shoulders and then
move down to raise up after. Human mind learns how to
fight complex conditions when squatting. Squatting is a
good way to sharpen your character.
As for the most of hard core strength and muscle growth
movements there exist manny scary rumors about health
damaging effects of the Squat. For example, squatting
will definitely lead you to the knee joint and lower back
injuries. With all due respect even one of the greatest
physics ever - Dorian Yates is spreading these type of
rumors: "For instance, I discovered early in my career [the
hard way] that I wasn't meant to squat. Instead I switched
to leg presses, hack squats and Smith machine squats
and managed to build my legs without getting hurt." Well I
don't know the whole story behind this statement, but it
is hard to believe, that Dorian Yates wasn't able to sit
down on the chair. Only people with such type of inability
could say, that they are not meant to squat. On the other
hand, Dorian Yates admits, that "Steroids absolutely work,
and I would never pretend otherwise". It shows us, that
Squat substitutes can work also. Only under one
circumstance, these exercises give the best gains, when
drugs are taken. Here you can find the full article of
Dorian Yates' 12 Rules for Building Muscle.
The Squat will lead you to the injuries of course, if proper
execution form won't be applied. The fact is, most of
casual gym goers do not understand the Squat at all.
When these people get injured, they spread wrong
message about this exercise. These rumors then start to
keep other men and women from the Squat away.
The effort for studying and digging deep in discipline
should be put. But nobody likes to learn something for
long hours. It looks like we're living in "just do it" age.
I was affected by the rumors about the Squat for a long
time. I used to think, that if I squat, I will be injured. I just
avoided the Squat, believing that this movement is
created rather for hard core professional weight lifters. I
believed, that great physique could be created without
the Squat. Big mistake. Even when I realized that the
Squat is a MUST for every weight lifting routine, I started
with half or even quarter depth some sort of exercise
similar to the Squat. I used to think, that I'm pretty good at
it and I was proud that I can lift heavy.
The time has come and I have found very useful sources
to learn proper techniques and programming principles
for real life muscle and strength gains.
1. What are benefits of a proper technique for the
Squat?
A proper technique for the Squat is the one, that involves
the maximum of your muscle mass and makes you able
to lift heavier weights. That is exactly how the effective
movement is described. Even more! At the same time,
your well being & health will be kept safe: when the
proper technique is followed, your knees will be kept in
stable position and away from the unwanted stress
against it. Your spine will stay safe too - you will learn how
to keep your lower back contracted while squatting
properly. Contracted muscles of the lower back will
protect your backbone from movement while you squat.

2. What is a proper technique of the Squat?

A proper technique of the Squat should definitely follow

these rules:
A. Keep the bar over the mid-foot balance point [the "low
bar" back squat]
B. Squat bellow parallel [the hip joint lower than the top of
the patella]
C. Use the hip drive to move up out of the bottom
D. Keep your lover back arched when moving

3. How to achieve a proper technique of the Squat?

Here is the list of steps to perform the Squat with a
proper technique:

1) Set the rack heigh. The barbell level should equal the
middle of your breastbone.
2) Take the grip on the bar, thumbs should be on top of
the bar. This will keep your wrists in straight line with
forearms. The grip width will vary with the lifter shoulder
width and flexibility. The narrower grip, the more rigid
your shoulder muscles to support the barbell will be.
3) Dip your head under the bar. Place the barbell on the
top of shoulder blades.
4) Secure the bar in place by lifting your elbows and chest
simultaneously. This will anchor the bar between your
hands and back. You'll be pushing the barbell into your
back. Do this before taking the load.
5) Before taking one step backwards, ensure that the
body/barbell system is prepared for the Squat. There is
no time to adjust when the load is on your back already.
Your chest is up, elbows are lifted, shoulders and torso
are tight, your eye gaze is pointed down, and both feet are
under the barbell.
6) With the bar on your back step back out of the rack.
One step back is enough. If you do the opposite, you will
be forced to return the bar in the rack backwards after
you complete the set. This position would place you
under serious DANGER because you won't be able to see
where to place the barbell exactly. You can miss the
hooks and drop the bar.

7) Make sure you're using the proper stance - your heels

are shoulders width apart and your toes are pointed out
about 30 degrees. Your feet are flat and stable on the
flush ground.
8) Take a big breath, hold it until you finish the
repetition. Release the air after you finish the rep. Take a
big breath every time you stand up before the next Squat.
9) Squat: sit back and lean forward. Remember, your back
angle will be about 45 degrees, although you can feel
your back is in vertical position. Bend your knees and hips
simultaneously.
10) Point your knees out along with the toes. Your knees
should be over your toes - not in front of them! If you keep
your knees out, along with your toes, they won't go
forward.
You can practice what it feels like to have the knees
pointed out without the bar: take the correct stance, hold
your palms together and elbows pointed out, lean
forward, sit down. When you reach the bottom position,
place your elbows into the inner side of the thighs and
squeeze them out. Maintain the position for a while. It will
serve as a stretch for people with the average flexibility.
Do this before the Squat. I do this before every Squat
session.
11) Keep your lower back contracted. Just arch the lower
back, do not over arch though! This will keep your
backbone in stable position and will prevent the
intervertebral discs from damage.
If you won't keep your thighs wide open, your lower back
will round most probably. When you approach the bottom
position with no pointed out knees, your thighs will be
trapped by the torso and you will lower yourself in
expense of rounded lower back. This phenomenon is best
known as a "butt wink". So point out your knees and keep
your lower back in contraction - this will keep the pelvis in
line with the lower back and will prevent from the lower
back rounding at the bottom.

If it is difficult to feel, what is contraction of the lower

back muscles, lay down on the belly and lift your legs - lift
your toes and knees, and arms simultaneously. Squeeze
your quads too. Do few repetitions and you will feel the
heat in the lower back area. Stand up now and shove your
butt off. So this is how arching of the lower back feels like!
Simple exercise to target the lower back muscles
12) Go down until you reach the full depth. Ask for
someone to verify or film yourself with your phone to be
sure you have reached the full depth - your hip joint is
below the top of patella.
13) Do not pause at the bottom position and you will get
the rebound. This will happen in effect of the stretch
reflex.

14) Drive your butt up. UP. Use your hips for coming up
out of the bottom. This is called "the hip drive”. The
biggest potential of human power lies around the hips.
Use this when you Squat!

15) After you finish the set, rack the bar safely, walk step
forward until the barbell reaches the uprights of the rack
and place it safely.
ALWAYS remember, the barbell should move in a
straight vertical line over the middle of you foot. Think
about this, when you Squat.
Start to practice with the empty bar. The first thing is first.
A PROPER FORM. Write the right pattern of the Squat to
the muscle memory.
After some practice, OK after A LOT of practice, only few
hints for a proper form will be enough and you'll be good
to add some weight on the barbell. In spite of that, I would
recommend to perform every strength exercise with the
empty bar every time before the warm up and full loaded
work sets.
You can watch video where I perform the low bar Squat on
Youtube: https://youtu.be/cXDFP1ybzP0
4. How human body is involved into the Squat?

As the whole human body is under the load while

squatting, it should be obvious, that the whole body will
be involved to complete this complex task: the set of
lower back, upper back, the abs and lateral trunk muscles,
shoulders and arms, work as the transmission for the
power coming from the main force generating body parts
- legs and hips.

The muscles between the hip and the knee joint do the
hard work. These are:
- anterior chain muscles
- posterior chain muscles

Anterior chain consist of one big muscle group - quads.

This group contains the four prevailing muscles on the
front of the thigh.
The posterior chain consist of three muscle groups:
hamstrings, glutes and adductors.
In the squat advocated here, both acting forces - anterior
and posterior are balanced. It means, that both muscle
chains - anterior and posterior work against the load
equally.

5. What are the most common mistakes for the Squat?

Here are Squat points, where you gonna fail at first:
- you will place the barbell too high or too low on your
back
- you won't keep your wrists and forearms in line
- you won't setup the appropriate basement for the
barbell on your back
- you will fail to unrack the barbell correctly
- you will look up with the barbell on your back
- you will fail to take the appropriate stance
- you will forget to point out your knees or you will point
them out, but it won't be enough
- you fail to keep your lower back rigid
- you will lean forward too much on the way up
- you will lift the chest too much on the way up
- you will fail to squat deep enough
- you will exhale/inhale during the repetition

You will place the barbell too high or too low on your
back.
If you rack the barbell in the heigh of your breast bone,
you will avoid to place the bar to high on your back. You
need to be able to slide past the barbell in the rack by
bending your knees and not to tiptoe by trying to reach
the barbell, that is racked too high.
The opposite situation with the barbell too low on your
back will happen, if you slide too much past the barbell.
To handle the barbell, that is too low on your back you
gonna need to lean forward and your torso will be too
horizontal. It will put stress on your shoulders, wrists and
arms and you won't be able to push the barbell to your
back with your hands. Finally, you will drop the barbell and
will hurt yourself this way.
Accommodate heigh of the barbell in the rack: keep it in
the middle of your breast bone, grip the bar, slide past it
by bending your knees, target barbell to the spine of
scapula, make rigid basement for the barbell: take a big
breath, move your chest up and the elbows up in rear,
push the barbell with your hands to the rigid upper back,
extend your knees and unrack the barbell.
You won't keep your wrists and forearms in line.
If you do this, your wrists gonna take part of the load and
unwanted leverage will work against them. This is straight
way to the wrists pain.
Take the appropriate grip width. If you lack flexibility in
shoulders, you will prefer the wider grip, but your upper
back will be more loose this way. When you get used to
the Squat, your shoulders flexibility will improve, and you
will be able to take the narrower grip.
Keep your thumbs on the barbell! This will allow you to
keep your hands on the barbell too. You don't need your
hands to be under the bar when you Squat. Despite the
fact, that your hands are on the barbell, it does not mean
you won't hold it - you will push the barbell with your
hands to the firm contracted upper back.
You won't setup the appropriate basement for the
barbell on your back.
The narrower the grip is, the more contracted your upper
back muscles are. Slide past the barbell, take a BIG
breath, lift your chest and your elbows in rear. Practice
the upper back contraction with bar none: stand firm on
your both feet, take a big breath, expose your chest to the
ceiling and move your shoulders back. This way you will
put your upper back muscles in contraction.
You will fail to unrack the barbell correctly.
You should mimic exactly the same body position under
the barbell in the rack like you were standing with the bar
on your back. Slide past the bar in the rack so it would be
directly OVER your mid foot! You gonna need to bend your
knees for that.
If you would unrack the barbell with your feet behind the
barbell, your body and the barbell will be unracked out of
balance and the upcoming set will be ruined.
You will look up with the barbell on your back.
This error is most common for the trainees, that already
have Squat "experience". If you keep looking up to the
ceiling, you will put your neck under unwanted stress and
will kill the hip drive. Always remember to keep your chin
down!
You will fail to take the appropriate stance.
Unrack the barbell, take one step backwards and reset
your stance before you Squat. Put your heels shoulders
width apart and point your toes out. Watch on your stance
before every set. If you fail to take appropriate stance, it
will result in broken Squat form.
You will forget to point out your knees or you will point
them out, but it won't be enough.
If you fail to point your knees out, your quads gonna take
the biggest part of the load, and the involvement of the
posterior chain [hamstrings, glutes, adductors] will be
diminished. This way you won't take the full potential of
the low bar Squat, because less of muscle mass will be
involved into the movement, and you will put stress on
your knees. Furthermore, you won't be able to take
appropriate depth and break the parallel without
rounding your lower back.
Practice to point your knees out without the barbell: take
the Squat stance, lean forward a bit and sit, put your
hands together and push your inner thighs apart with
your elbows. Maintain this position for 20 seconds. Do it
before every Squat workout.
You fail to keep your lower back rigid.
This problem is interfered closely with the failure to point
out the knees. When you go down with the knees in front
too much, your thighs are trapped with the torso and the
only way to Squat deeper is by rounding your lower back.
Once again, clear the way down for your hips, by pointing
your knees out. Your thighs should be parallel to your
toes.
Practice to contract your lower back without the barbell
so you would be familiar, what it feels like with the bar on
your shoulders: lay down on your belly with your straight
arms above you, take a breath and lift your straight arms
and legs up simultaneously. Do not bend your knees and
elbows. Go as high as you can. Lower your arms and legs,
release the air and take a breath again. Repeat it few
more reps. You should feel burning in your lower back.
Stand up now and try to contract your lower back while
you're standing - just shove your butt off.
You will lean forward too much on the way up.
This will happen if you fail to keep your chest up. Your
back should be stable way down and up. If you will lean
forward on the way up, the barbell will travel in front of
the mid foot and you gonna need to fight against
unwanted leverage instead of taking all effort to lift the
load.
You will lift the chest too much on the way up.
This will happen if you keep your back too vertical and
look up to the ceiling. Too vertical back will kill the hip
drive and will diminish the muscle mass involvement into
the movement. Always remember, that the low bar Squat
is performed with the back angle close to 45 degrees!
Visualize yourself with the back angle of 45 degrees,
when you Squat.
You will fail to squat deep enough.
You will have mental threshold to Squat deep enough or
you will feel like you Squat deep enough, but it won't be
true.
Just commit for yourself to go deep down as possible and
ask for someone with experience to confirm the depth or
film yourself with your phone to be sure your Squat depth
is enough. You need to break the parallel! When you
approach the bottom, the top of the kneecap should stay
above the hip joint. Your thighs should decline looking
from the knees to the hips. There are no benefits from the
partial depth Squat!
You will exhale/inhale during the repetition.
This problem is actual for the lifters with the experience
from casual bodybuilding workouts. They are used to
inhale during the eccentric [lowering the weight]
movement phase and exhale during the harder
concentric [lifting the weight] movement phase. If you do
this for any compound movement, you will lose the
tightness of the body during the movement. You should
hold your breath during any heavy effort. Heavy
compound movements like Squat are no exception.
6. What equipment is needed for the Squat?
The most important personal equipment is weight lifting
shoes. It does influence your squat performance. Weight
lifting shoes have flat soles with high under 1 inch.
A properly designed belt [the same width all the way
around!] could be great support, when the weight on the
bar gets heavier. So it's not necessary for the beginners.
The belt empowers to squeeze your abs harder because
of the tightness it provides. And no, it won't protect your
lower back and abs from getting stronger if you use the
belt. You don't shut the trunk muscles off with the belt,
you're forcing them to work harder.
Knee wraps should be used only if you have an old knee
ligament injury. Knee wraps then serve as support for
knee stability and maintaining warmth. The knee wraps
should be loose enough to keep them on during the
whole training.

Your training clothes should not limit your body

movements in anyways. Other wise it will put
unnecessary disturbance and will prevent you from
proper form of the Squat. Your training clothes should be
made of stretchy not all synthetic material.
Chalk your hands, it will keep your hands dry. Dry hands
are always the best for weight lifting. Lifting gloves are
not necessary. They even interfere the correct grip and
will change the barbell diameter. You don't need that.
This is the main learning material for the proper Squat
form. Read it, analyze it, and most importantly, apply it
when under the barbell.
In the next chapter I will learn you, how to Overhead Press
properly.
Chapter Seven

The Overhead Press

The Overhead Press is a hallmark for the upper body

strength. Without it, you will not develop the upper body
musculature.
The Overhead Press is good old forgotten exercise from
the prior 70's era. It's classic. In 1972 the Overhead Press
was removed from the Olympic games [the reason -
complexity to judge the correct form of the movement],
and the glory days of this symbol of the overall strength
became history since then. You probably haven't seen
any guys pressing in your gym lately? Me neither.
The hallmark for the upper body strength
The Overhead Press is the ground movement to develop
muscle and strength of the upper body, although it
involves the entire body: while the shoulders, upper chest
and arms Press the barbell overhead, your feet, legs, hips
and trunk muscles stabilize the lifter/barbell system. As
the Squat, the Overhead Press is one of the most
powerful movements to train your stability under the
load. The Press also produces the most muscle
stimulation during one single movement possible. This
makes the Overhead Press so effective for the muscle
and strength growth!
I guess these could be the main reasons, why the Press is
so abandoned exercise:
- rumors about damage for health [lower back and
shoulder joint injuries]
- it's technical movement and time is needed to learn the
Overhead Press
- The Overhead Press looks like old school outlived
movement nobody needs anymore.
There is nothing to do about the last [on the contrary - old
school seems to be in style these days again!], but the
first two reasons need to be explained and removed, so
more and more amateur weight training lovers would
know the Overhead Press better and start to perform it
without any fears. In other way, the possibility of success
to develop muscle and strength for drug free trainees
would be heavily diminished.

1. What are benefits of a proper technique of the

Overhead Press?
First of all, as we're describing the way, how to achieve
muscle and strength gains here, the proper form of the
Overhead Press will lead you to the maximum possible
muscle stimulation during the one single movement.
And we perceive it as the clear indicator of the
effectiveness.
Second, if performed correctly, the Press won't hurt you
in any way. Your shoulders, your lower back will be kept
safe and stay healthy. The most common myth of the
Press is that it will cause you a shoulder impingement.
This happens when the rotator cuff tendons are trapped
in and mashed between the two bones - the humerus -
your arm bone, and the bony nobs of the scapula - your
shoulder blade. Actually you can see, what it feels like to
impinge the shoulder. Just do the following:
1) bent your arm at 90 degrees while keeping it by your
side
2) then raise your bended arm so that your elbow would
reach the same high as your shoulder
3) raise your elbow up a little bit without shrugging your
shoulder
4) repeat the last action for a few times

And that is how the shoulder impingement feels like. And

you won't feel that by performing the Press correctly.

Third, the Overhead Press will prevent you from the

development imbalance of the shoulder muscles. If your
training routine involves only the Bench Press, there is a
big possibility, that you have overdeveloped anterior side
of deltoids, and your posterior deltoids are poorly
developed. That kind of shape increases the chances of
the shoulder injuries greatly.
Now, when it's crystal clear, that the Overhead Press is
one of the biggest underestimated opportunities to
safely and effectively gain muscle and strength for the
upper body, lets move on faster and learn a proper form
of the Press.

2. What is a proper technique of the Overhead Press?

A proper technique of the Overhead Press should

definitely follow these rules:
A. Push your hips forward before you start to Press
B. Move your body forward under the bar. Don't move the
bar back
C. Drive the bar up, directly above the back of your neck
and over the mid-food balance point
D. Lock your elbows and shrug your shoulders up to the
ceiling
When you drive the bar UP & Down keep it close to your
nose so the most effective vertical bar path could be
maintained.

3. How to achieve a proper technique of the Overhead

Press?
Here is the list of steps to perform the Overhead Press in
a proper form [it is provided in chronological sequence -
from the correct bar grip to the top position and the way
down]:
1) Set the empty bar at the power rack. The bar level
should equal the middle of your breastbone.
2) Grip the bar just outside your shoulders width. This
will place your forearms into the vertical to the bar
position.
3) Sit the bar over the bones of your forearms: select
the correct grip width with your index fingers, rotate your
arms so that your thumbs would look down to your feet
and squeeze the bar with your fingers. This will place the
bar on the heel of your palm and prevent your wrist from
unwanted leverage.
Sit the barbell on the heel of your palm for the Press

4) Unrack the bar, take the same stance like for the Squat.
5) Move your elbows in front of the bar as seen from the
sideview. This will prevent the bar to move away from
you. Remember, desired and the best bar drive is
UPWARD in straight vertical line.

6) Shrug your shoulders up and forward for a little bit. It

would be optimal, if the bar would lay on your shoulders.
It could be complex for inflexible trainees or people with
longer forearms.
7) Look ahead in front of you. Give yourself a point in
your eye level to look at. This will keep your neck in a good
position.
8) Expose your chest to the ceiling. This will tighten your
upper body and prevent you from the power leaks while
performing the Press.

9) Take a BIG breath.

10) Flex your quads, this will lock your knees. Then tighten
your abs and move your hips forward. Keep your knees
and lower back locked. This movement is produced only
by the hips. You will clear the bar path to the top position
this way. Otherwise you would hit your chin with the
barbell.
11) Release your hips from the tension created by the abs
and quads. This will force your hips to bounce back and
the bar rebound UPWARD at the same time.
12) The Press takes the place right after rebound of the
hips. NOT before!
13) Catch the upward drive and move the bar to the
lockout position.
14) When the bar crosses your forehead, move your body
UNDER the bar.
15) Move the bar into the lockout position: lock your
elbows and shrug your shoulders - press the bar up to
the ceiling. Shrugging will prevent you from the
shoulder impingement.
16) Lower the bar for the next set. Aim for your nose -
keep the bar as close to it as possible. The same applies,
when moving the bar upward.
Start to practice with the empty bar. The first thing is first.
A PROPER FORM. Write the right pattern of the Press to
the muscle memory.
After some practice, OK after A LOT of practice, only few
cues for a proper form will be enough and you'll be good
to add some weight on the barbell. In spite of that, I would
recommend to perform every strength exercise with the
empty bar every time before the warm up and full loaded
work sets.
You can watch video where I perform the Overhead Press
on Youtube: https://youtu.be/ShcfGC9Mbos
4. What are the most common mistakes for the
Overhead Press?
Most probably you will fail to:
- keep your chest up and take a big breath at the
beginning of every rep. [without it, you'll lose body
tightness]
- keep your shoulders up and your elbows in front of
the bar. [without it, you'll drive the bar forward, and you
need it to move UPWARD]
- use forward hip move before every rep. [without it, the
bar will move forward to avoid your chin]
- get under the bar when the bar crosses your forehead.
[without it, you'll leave unwanted leverage between the
bar - as it will move forward, and your shoulders. You'll fail
to reach the lockout position at the top of the movement
also]
- lock your lower back [without it, you will lean back and
this will put your lumbar discs under the serious danger]
- keep your knees locked [without it, you will use your
knees to start the bar up instead of your hips. This will
lead you to the cheated reps, which is not what we're
seeking here]
Let's just keep strict eye on these. Just ask for someone
with enough competence to monitor you while
performing the Press or use your phone to film yourself. I
make videos for my every set and then just review
performance before the next set. It helps a ton!
The next elite movement has a scary name! Let me
introduce you - the Deadlift.
Chapter Eight

The Deadlift

Learn the Deadlift and you'll be able to pick up and lift

heavy things in your garage or backyard with no lower
back pain.
As most of compound movements are scary for general
gym goer, this one even has repellent name in addition!
Deadlift name comes from the point, where the lift starts,
- dead point. That means you are not able to empower
bounce effect as performing the Squat or the Bench
Press. Bounce effect will occur after negative [lowering
the weight] movement phase followed by positive [lifting
the weight] movement phase. In other words, bounce
effect will happen in the transition between lowering and
lifting the load. So when the movement is performed in
this sequence - lowering the load / lifting the load,
muscles are tend to contract harder in positive
movement phase. The Deadlift works in opposite - lift the
load / lower the load, so you won't get any bounce. Every
single rep you shall reset and start it over from the dead
point. It's hard and it's draining. And that is OK. Every man
and woman should be proud of being able to perform
such a heavy exercise. The Deadlift is not for pussies.

How does work the "machine" while deadlifting? The

main force is generated by knee and hip extension - the
load is moved by quads first, then glutes, adductors and
hamstrings continue the work. The trunk serves here as a
force transmitter again, while lower and upper back
muscles keep it rigid. Shoulder blades are kept back by
upper back muscles so they could transfer force to the
arms and the bar at the end of this chain. The bar grip
plays significant role here also. None of heavy load will
come up of the floor without strong as hell grip.

1. What are benefits of a proper technique of the

Deadlift?

The best known "treat" of the Deadlift is that it will hurt

your back. Well, nothing new here, huh? The Squat "does"
it, the Overhead Press "does" it. The Deadlift will hurt your
back if it will be performed wrong. The word "wrong"
should be understood here as inappropriate position of
the lower back while deadlifting.
The thing is, the Deadlift as other compound movements
should be completed with the rigid lower back. The main
task of the lower back muscles is to stabilize your
backbone, that is, to prevent the intervertebral movement
while it is under the load. They do this in isometric
contraction - without lengthening or shortening of the
muscle length. The Deadlift creates the most appropriate
conditions for this type of lower back muscles
contraction to happen. That's why the Deadlift is so
effective exercise to develop back strength. You gonna
need it while you perform the Squat, the Overhead Press,
the Barbell Rows, while walking, jogging, driving a car,
sitting in your cubicle for long hours, lifting boxes with
the good things you will never use actually in your garage.
The Deadlift won't hurt your back. In contrary, if
performed properly, it will serve as a prevention for back
injuries, because stronger back muscles will contract
harder while facing stress under the load and will keep
your backbone rigid and more safe!

At this point you should be excited already and be

passioned to learn a proper form of the Deadlift like never
before in your life.

2. What is a proper technique of the Deadlift?

A proper form of the Deadlift should definitely follow

these rules:
A. Keep your lower back rigid and flat
B. Put your shoulders in front of the bar, keep your elbows
straight
C. Drag the bar UP your shins
D. Show your chest up and do not lean back in the lockout
The Deadlift is a pull: you take the bar and pull it off the
floor. The bar stays in the contact with your legs while
driving the bar UP and DOWN. You drag the bar UP your
shins and thighs. This will let you drive the bar like it
would be in a narrow slot vertical to the mid foot point.
The last sentence should sound familiar to you already.

3. How to achieve a proper technique of the Deadlift?

Here is the list of steps to perform the Deadlift in a proper

form [it is provided in chronological sequence - from the
correct bar grip and stance to the lockout and the bar
drive down]:
1) Set the bar in the correct heigh so it would be ~8.5
inches [~21 centimeters] from the bottom of the bar to
the floor. ~8.5 inches [~21 centimeters] heigh is achieved
by placing 45 pounds [20 kg] standard plates on the bar.
Obviously the load of 45x2 + 45 = 135 pounds could be
more than beginner could handle for the first time, so
special plastic light plates of 5 - 10 pounds are
recommended. If they are not able, set the platforms
under the iron plates.
2) Put your feet under the bar. Place your heels 8 - 12
inches [20 - 30 centimeters] apart. Keep the bar 1 - 1.5
inches [2 - 4 centimeters] from your shins over your feet.
This will place the bar over the mid foot.
3) Point your toes out a little bit - 10-30 degrees.
4) Bend over at waist, keep your legs stiff as possible, set
the correct grip on the bar.
5) Place your grip just outside the legs. Your thumbs will
be in contact with your legs while dragging the bar up.
6) Use the double overhand grip and squeeze the bar. The
alternate grip is recommended only for heavy loads. The
alternate grip prevents the bar from rolling in the
hands, but it will stress your shoulders asymmetrically.
The double overhand grip is better for the hands
strength. That one should be your primary choice.
7) Grip the bar low in your hands, toward where your
fingers start. This will prevent the bar from sliding down
and folding your palm skin.

8) Bend your knees, move them forward until your shins

touch the bar.
9) Shove the knees out, make them parallel to your feet.
10) Lift your chest - tighten your upper back. You will
start to feel tension in your arms. You're squeezing the
bar, remember?
11) Keep your lower back rigid and flat. Try to arch your
lower back. It does not mean you should overextend the
lower back, although it won't be easy in this position,
because your stretched hamstrings will fight against it.
But lower back should win this fight. "Overextended"
lower back in the start position of the Deadlift will simply
mean rigid and flat lower back for the majority people
with the average flexibility.
12) Your shoulders will be in front of the bar, this will
place the scapulas directly above the bar.
13) Look at the point 12-15 feet [3 - 5 meters] in front of
you. Keep your chin down and it will prevent your neck
from the stress.
14) Take a big breath and start the pull. The bar always
stays in contact with your legs on the way up and down.
15) Squeeze your butt tight. This will hold your hips down.
Do not move the hips up on the start!
16) Move your chest up, start to push the floor with your
quads. Your shins will get more vertical and clean the way
for the bar drive UP.
17) When the bar approaches your knees, the hips extend
more and glutes, adductors and hamstrings take the load
mainly.
18) Lift your chest in the lockout position, don't lean back.
Your knees and the hips are fully extended at the top of
the pull.
19) Unlock your knees and hips - drive the bar down.
Lower back stays locked and the chest is up.
20) Move your butt back. You should feel the tension in
your glutes and hamstrings as they lengthen. If you lack
flexibility for hamstrings like I do, it will be tough to not
bend the knees before the bar passes them.
21) Bend your knees only, when the bar passes them! If
you bend the knees before the bar passes them, the bar
will move forward to overcome your knees.
22) Put the bar on the floor. Exhale.
23) Take a big breath, reset your back. Repeat the
movement.
Start to practice with the empty bar. The first thing is first.
A PROPER FORM. Write the right pattern of the Deadlift to
the muscle memory.
After some practice, OK after A LOT of practice, only few
cues for a proper form will be enough and you'll be good
to add some weight on the barbell. In spite of that, I would
recommend to perform every strength exercise with the
empty bar every time before the warm up and full loaded
work sets.
You can watch video where I perform the Deadlift on
Youtube: https://youtu.be/Sf9zGYoZbM0
4. What are the most common mistakes for the
Deadlift?

Most probably you will fail to:

- keep your lower back flat. It this difficult to feel, what
your invisible body parts do. You can imagine, that they
do, what they should do, but the reality will show different
things. You can practice to contract your lower back
muscles while standing - just shove your hips back. You
should feel the tension right in your lower back. It won't
be easy to replicate that while you're in the starting
position of the Deadlift. Anyways you should strive for it,
because this will lead you to the rigid and flat lower back.
I'm not referring here to the overextension of the lower
back [that is NOT what we want here!]. The image of
arched lower back will lead the majority of people with
the average flexibility to the flat lower back. That is the
goal!
- move the bar down properly. The bar drive down is the
opposite of the bar drive up. You can move the bar down
faster although. The main work in the Deadlift is to pick
up heavy stuff off of the floor. "Faster" does not mean
drop the bar on the floor! You drive the bar down, and it
stays in contact with your legs all the way down until the
floor. You PUT the bar on the floor, when you finish every
rep. This is what it makes this lift the Deadlift. You reset
your back every rep and start the movement from the
dead point. This is hard and draining. And that is OK,
because only genuine dead point helps to improve your
lower back strength. Avoid the bounce!

- keep your arms straight. Do not bend your elbows!

Bent elbows could lead you to the injury. In the Deadlift
your arms works only as a force transmitter, they don't
produce any force during this lift.

- lock out properly. Do not lean back at the lockout

position! Otherwise you will put your intervertebral discs
under danger. Just lift the chest up and move your
shoulders back. Don't shrug them. Don't forget to lock
your knees too.
I do recommend to film every set with your phone and
analyze the video. Every single set, until you reach the
perfect form! The pay off will be huge!

5. What equipment is needed for the Deadlift?

Straps are recommended only for a heavy sets. Used to

often they will limit your grip strength. Weak grip will put
the limit on a heavy Deadlifts. The back won't let you lift,
what your arms can't hold. In the beginning of your
trainee's career, you don't need them at all.
Chalk your hands, it will keep your hands dry. Dry hands
are always the best for weight lifting. Lifting gloves are
not necessary. They even interfere the correct grip and
will change the barbell diameter. You don't need that.
Plastic plates are useful for the appropriate bar heigh
above the floor, for the very beginning of the Deadlift
training. 5-10 pounds plates are what you're looking for. If
your gym does not have these, seek for stands under the
iron plates or use the ground uprights of the power rack.
The Deadlift is performed on the platform. Weight lifting
platforms are made from the few layers of plywood and
the horse stall mat.

Weight lifting platform

Long thick socks or calf compression sleeves. These will
protect you from shins scraping. You will scrape your
shins, if you wear thin pants or shorts while you Deadlift.

Scraped shins
This may not look like the issue at first, but if you won't
take appropriate actions, it will result in cureless scabs on
your shins. Just wear thick long socks!
Belt is optional for the Deadlift. It could interfere with the
good starting position of the Deadlift.
The Deadlift is important part of the ironGAINS beginner
full body routine. Learn it. Execute it accurately.
That is all about the lift with the scary name.
Chapter Nine

The Bench Press

Bench Press is the most beloved compound movement in
the World. And.. the most dangerous. Please don't kill
yourself while benching.
If we can name one of compound movements as a
"favorite of public", that would the Bench Press definitely.
Even further, it is one of the most beloved exercise in
every gym across the world. Ironically, it is one of the
most dangerous - because you're laying down behind the
load. There is no simple escape out of the load above you.
And if the bar drops down, despite where it meets you -
your throat, your forehead or your chest, very sad
consequences could be expected.
The importance of properly set power rack, the correct
grip and well instructed spotter should be emphasized
here. We will talk about this later on.
Moreover, the Bench Press, if performed incorrect, is one
of the most actual candidates to cause shoulder
impingement.
Well, not the very thing to expect for the introduction of
the most popular and beloved gym exercise in the world,
right? Let's turn things into the more positive direction
then.
The Bench Press is important part for every serious
strength training program. It is the groundwork for the
upper body development. The Bench Press allows you to
handle much bigger loads compare to the Overhead
Press. Anyways, as mentioned earlier, every Bench Press
workout should be accompanied with the Overhead
Press workout.
The engine of the Bench Press are pectoralis major [or
just "pec"] muscle, front deltoids and triceps. Stabilizers
for this exercise are your neck, upper back muscles - they
keep your upper back stable against the bench and your
rib cage in the arched position. While your lower back,
hips and legs connect the upper body with the ground.

1. What are benefits of a proper form of the Bench

Press?

The main benefits of a proper form of the Bench Press are

these:
first - not to be killed,
second - avoid shoulder impingement,
third - stimulate as much muscle as possible during the
one single movement.
To stay alive while you Bench Press you gonna need to
grip the bar correctly and be capable to unrack and rack
the bar safely. When the loads get heavy, well instructed
spotter could be useful help.
There is one more thing, which separates the Bench
Press from the other compound movements. During the
Bench Press the bar does not travel vertically. It is done
intentionally and the mechanical effectiveness of the
movement is compromised for the sake of your health.
That is how we will avoid the shoulder impingement.
The Bench Press presented here does not emphasize
particular muscle during the movement. The Bench
Press, as all other compound movements, makes your
body to work as a system. All body parts involved in the
movement complement each other and the load is split
accordingly.

2. What is a proper technique of the Bench Press?

A proper technique should definitely follow these rules:

A. Your forearm should be vertical when the bar reaches
the chest at the bottom
B. The bar is placed on the heel of your palm and your
thumb is hooked around the bar
C. The bar touches chest over the middle of your
breastbone at the bottom
D. The chest is UP and the shoulders are squeezed BACK
into the bench
E. The elbows are shifted in front of the shoulders at the
bottom position
F. Arms are completely extended at the top

A properly performed Bench Press is the one with vertical

forearms [looking both from the frontal and the portrait
sides] at the bottom position of the movement, with the
chest arched UP and the shoulders squeezed BACK into
the bench, with the upper back flat and rigid on the bench
pushing against it, with the head above the bench just a
little bit, with your butt on the bench and NOT above it,
with your feet flat on the ground and your shins vertical
supporting the chest UP position. The bar drive for the
properly performed Bench Press will NOT be vertical: it
starts in balance with the bar directly over the shoulder
joints at the top and finishes when the bar touches chest
over the middle of the breastbone just a little bit in front
of your shoulder joints. The vertical bar path is
compromised for the sake of the shoulder joints safety. In
short, NOT vertical bar path helps to avoid shoulder
impingement here.

3. How to achieve a proper technique of the Bench

Press?

Here is the list of steps to perform the Bench Press in a

proper form [it is provided in chronological sequence -
from the correct bar grip, safe unracking of the bar to the
lockout position and the safe bar racking when the set is
finished]:

1) Sit on the bench and place your stance: keep your feet
flat on the ground with your shins about vertical.

2) Lay down and place your body on the bench with your
eye gaze directly past the bar. Touch the bench with only
your hair. You won't push your head against the bench!
3) Set the grip width with your index fingers: place them
22 - 24 inches [55 - 60 centimeters] apart. The grip width
will vary depending on your shoulders width. This grip
width will produce vertical forearms in the bottom
position and the maximum muscle involvement.
4) When the grip width is set, rotate your forearms into
pronation so your thumbs would point toward your feet.
Then squeeze the bar with your thumbs around. This will
place the barbell on the heel of your palms.
Sit the barbell on the heel of your palm for the Bench Press

5) Keep your thumbs around the barbell! Your thumbs are

the hooks for the bar while you're moving it.
6) Tighten your grip now and hold the bar firm during the
whole set. Don't let the bar roll toward the fingers!
7) Take a BIG breath, move your chest up and push your
shoulders BACK into the bench simultaneously. You do
this by tightening your upper back.
Practice the "BIG CHEST" position while standing: ask for
someone to poke you with the finger between your
shoulder blades and try to trap it - move your shoulder
blades back together.
8) Unrack the bar: push the bar by completely extending
your arms. With the locked elbows move the bar directly
over your shoulder joints quickly. You will feel this
position as the barbell will move into the balance and no
leverages will work against your shoulders.
9) After you move the bar into the balance point and keep
it steady over there, look at the ceiling. Memorize the
position of the bar against the ceiling in the lockout. It will
be your reference point [reverence line truly], where to
place the barbell at the end of every rep. You will be
staring at the ceiling all the time during the set. You
won't follow the barbell! Moving objects are not good for
the reference. You will be surprised, how good you are to
memorize the bar position in the lockout, and place it
exactly over there after every repetition with no need to
watch the barbell.
10) Reset the BIG CHEST position if needed.
11) Unlock your elbows and drive the bar down toward the
belly. Your target is to touch the middle of your
breastbone with the bar at the bottom. This will place
the bar in front of your shoulder joints just a little bit.
Correct way to lower barbell for the bench press: move
your elbows in front of shoulders just a little bit. This will
place your upper arm in the angle of 75 degrees to the
torso and will prevent your shoulders from the
impingement
By moving the bar toward the belly [just toward belly,
you won’t aim for the belly itself, just toward; your actual
target is the middle of breastbone] you will place your
upper arm in position which will prevent your shoulders
from the impingement. In detail, your upper arm at the
bottom position will be at the angle of about 75 degrees
to the torso when looking from above.
12) Touch your chest with the bar carefully and start the
up drive without any pause at the bottom. Do NOT
bounce the bar off your chest! The Bench Press like the
Squat is started with the negative, which is followed with
the positive phase of the movement. This sequence
empowers harder contraction of the muscle in concentric
[lifting weight] phase. Use this rebound, without actually
bouncing the bar off your chest!
13) Catch the UP drive and push the bench and the bar
apart. Move the barbell back directly over your shoulder
joints, where the bar is in balance. Remember your
reference line at the ceiling? This is the line, where the
bar should be placed at the end of every rep. Once again,
do NOT follow the bar! You stick with the stable ceiling
view.
14) Rack the bar: always finish the last rep - place the bar
into the lockout position, then move the barbell back until
you touch the uprights. Your elbows are locked at that
moment. When the bar touches the uprights, you are
good to set it down in the hooks.
Note: never exhale deeply at the lockout position or you
will loosen the tightened upper back and lifted chest
position. You will only refill your lunges after the first
initial BIG breath in the beginning of the set. Actually you
can skip air refills for some reps. This will prevent from
loosening your upper body. Don't pass out because of air
deficiency please!
The BIG CHEST hint is very important. It will help to
diminish lost mechanical effectiveness of the NOT
vertical bar drive. When you lift your chest, the shoulder
joints rotate back and take the place more in line with the
bar when it's on the chest. The effect of this tweak will be
shortened moment arm between the shoulder joints and
the barbell.
The master's hint for the Bench Press is to push the
barbell and the bench apart.
Start to practice with the empty bar. The first thing is first.
A PROPER FORM. Write the right pattern of the Bench
Press to the muscle memory.
Observe your form, use your phone and make a movie of
every set of yours! You will be amazed, how the "feeling"
of the form can differ from the actual form in your video.
After some practice, OK after A LOT of practice, only few
hints for a proper form will be enough and you'll be good
to add some weight on the barbell. In spite of that, I would
recommend to perform every strength exercise with the
empty bar every time before the warm up and full loaded
work sets.
You can watch video where I perform the Bench Press on
Youtube: https://youtu.be/XJqCTYuKTho
4. What are the most common errors for the Bench
Press?

Shortcuts of the bar path. Shortcuts make every

movement less valuable and less effective for the muscle
and strength gains. If you shorten the bar path against
the gravity, you simply waste the whole potential of the
movement. Partial range of motion for the Bench Press
can occur in a few ways.
First, trainee won't lower the bar to the chest. The result -
the up drive will be started above the chest without
making contact with it, and the bar path will be reduced.
Second, trainee will raise his butt above the bench so that
the chest would travel up also. The maneuver is called
bridging. In this way the barbell meets the chest higher
compared with the position where the glutes stay on the
bench. The result - shortened effective bar drive. Stick
your butt to the bench and move the barbell down until it
meets your chest gently. Problem solved!
Bouncing the bar off the chest. The Bench Press like the
Squat is the movement which begins with the eccentric
[lowering the load] phase followed by the concentric
phase [lifting the load]. And that's why the Bench Press is
empowered with the stretch reflex. It can be used for the
rebound out of the bottom. To catch this rebound you
gonna need to maintain the tightness of the bottom
position. The rebound will be missed if the trainee will
actually bounce the barbell off the chest. This occurrence
will broke down your rigid platform [lifted chest, tight
upper back, upper arms and torso position] for the
following and most valuable concentric phase of the
Bench Press. This will take you to the poor form of the
Bench Press and lost possibility to stimulate muscles as
intended. Gentle contact between the bar and the chest
is all what you need. Other way to avoid the bounce is to
think about UP drive while you're lowering the bar.
Taking false start and finish of the set. The false start
happens when the trainee starts to lower the barbell
before it was moved into the correct start position -
directly over the shoulder joints, where the bar is in
balance.
The false finish occurs, when the bar is moved directly to
the rack out of the last rep and the lockout position at the
top is skipped. In both cases you're putting your well
being under risk because you're placing heavy loads over
your face or throat. None of them are good spots to drop
the bar on. Start and finish every rep at the lockout in the
top position.
Poorly managed missed reps. If you stick with the Bench
Press for longer, and I hope you do, prepare for it. It is
unavoidable. Sometimes you will miss the reps. There is
nothing wrong or shameful about it. With one
circumstance - if prevention was undertaken. When the
loads get heavy ensure the following:
- you Bench Press in the power rack with the pins set
accordingly to catch the missed rep
- you Bench Press with the well instructed spotter
- the last and the least one, you Bench Press without
collars on the bar. If you miss the rep you still have
possibility to clear plates by sliding them down to the
sides. Been there, done that. Not pleasant at all! Although
better than to be dead.
There is no other movement, where the spotter is so
useful than the Bench Press. So here is few words for
the spotter:
1. The main role of the spotter is to help unrack the bar
and move it to the lockout position safely. And then, if set
is finished without the missed rep, help to move the bar
out from the lockout position and rack the bar safely
again.
2. The spotter takes the action only when the bench
presser misses the rep. The spotter is able to catch that
very moment, when the bar up drive slows down and the
bar sticks in the air. To do THAT the spotter should watch
on every rep.
3. The spotter does not interfere with the bench presser's
ceiling view. To do THAT the spotter needs to step back
off the bench for a little.
In the case of missed rep, the lifter stays with the spotter
and keeps pushing the bar up until the bar is racked
safely. There is no possibility for the spotter to handle the
barbell and place it in the hooks safely for him alone.
And one more rule needs to be mentioned. If the spotter
places his fingers on the bar while you're pressing, you
missed the rep. It does NOT count only for you anymore.
Be honest and share the glory with your spotter, don't log
the missed rep for yourself.
One more powerful gun for the upper body muscle and
strength development is provided to you. Now put some
effort and learn the Bench Press!
Up next the Barbell Row - the key for the upper back
muscle and strength gains!
Chapter Ten

The Barbell Row

The Barbell Row is great program component for pull
strength and upper body musculature.
The Barbell Row is the most effective movement for the
upper body muscle and strength development with the
lead of the posterior muscle chain. The engine of the
Barbell Row is the upper back muscles: lats, traps,
posterior deltoids, the whole bunch of muscles around
the shoulder blades and arm muscles: bicep, tricep and
forearm. Lower back muscles keep the lumbar spine
stable under the load. The initial motion from the dead
point is fired by the hips by the way. Hamstrings and
glutes fire the motion up, and the biggest workload is left
for the upper back muscles.
And yes, I used the expression "dead point" here again. At
this point the Barbell Row is relative to the Deadlift. Both
the Barbell Row and the Deadlift are started in the dead
point. Every rep. With no bounce between repetitions. So
when you perform the Barbell Row, you will be training
your mental strength also. Dead start is hard, dead start is
draining. Pussies will avoid it. Don't be pussy. Be proud
because you can and you will do the Barbell Row!
The Barbell Row will serve as a trampoline for the Chin-up
in this program also. The Chin-up are hard for beginners
because from the very beginning the body weight is the
start mark for the workload. Even one complete repetition
could be the challenge. The Barbell Row will strengthen
your upper back muscles and prepare you for the Chin-
up. It will be introduced later in the ironGAINS beginner
program.
You can watch this short video for the Pendlay Row
explanation by the coach Glenn Pendlay himself. This is
very close to the version of the Barbel Row advocated
here. With only few exceptions: extension of the hips and
the eccentric phase of the movement. I suggest to
incorporate both of them.

1. What are benefits of a proper technique of the Barbell

Row?

The Barbell Rows will be eliminated from the training

programs by the most of personal trainers for your lower
back "safety". The Barbell Rows will be exchanged into
the machine rows or the variations with more vertical
torso to eliminate the lower back and prevent vertebrae
from "shearing". A lot of effort is dedicated to maintain
the correct position of the Barbell Row, and most of it
comes from the isometric contraction of the lower back.
Substitutes like machine rows etc. involve less muscle
and won't contribute to the muscle gains as effective as
the Barbell Row will do. The strength of the lower back
muscles is one of the key components for all compound
lifts and preventing them from the stress does not look
like very wise idea, because this will prevent your lower
back muscles from getting stronger too!
When the Barbell Rows are performed correctly, the lower
back is kept rigid and arched [not over arched!]. It will look
flat from the side. The trunk muscles contract
isometrically [with no change of the muscle length] and
keep the backbone structures in their normal anatomical
position. The lower back muscles contrac ted
isometrically prevent vertebrae from the movement
under the load.
2. What is a proper technique of the Barbell Row?

To maintain proper form of the Barbell Row you should

definitely follow these rules:
A. The back is parallel to the ground at the start
B. The elbows are pulled to the ceiling behind the torso
C. The back angle does not exceed 15 to 20 degrees
above the horizontal on the way up
D. The lower back is neutral

The Barbell Row is started off the floor. Reset your start
position before every repetition. Position the bar over
your mid foot, bent over, grip the bar. Unlock your knees
slightly, but don't move them forward to much or it will
interfere with the bar path. Arch your lower back, shove
your chest up. Fire up the barbell drive with the hip
extension - just raise your chest a bit, then continue the
movement by bending your elbows and pulling them UP
to the ceiling. Touch the bottom of your chest with the bar
and return it on the ground. Start over.
3. How to achieve a proper technique of the Barbell
Row?

Here is the list of the steps to perform the Barbell Row in

a proper form [it is provided in chronological sequence -
from the correct stance and the grip to the bar drive
down and position reset]:

1) Set the bar in the correct high - place the 45 pounds

[20 kg] standard plates or light plastic 10 pounds plates
on the bar. If you don't have special plastic light plates,
set the platforms under the standard lighter iron plates.
2) Place your feet under the bar with your shins 1 - 1.5
inches [2 - 4 centimeters] from the bar. This will place the
bar over the mid foot.
3) Point your toes out with the heels apart similar to the
Deadlift. Your feet are flat an stable on the ground.
4) Bend over, unlock the knees slightly. Don't move them
forward to much! Point them out for a little bit. Your hips
stay higher than in the Deadlift. This will prevent your
knees from hitting the bar when it moves up and down.
5) Use double overhand grip. Grip width is a bit wider than
used in the Deadlift. It's closer to the Bench Press grip.
The wider the grip, the shorter barbell path. The narrower
the grip, the higher your chest can be. Keep that in mind,
if you have problems with the parallel to the ground back
angle.
6) Grip the bar low in your hands, toward fingers. This is
good way to prevent your palm skin from the folding and
forming calluses.
7) Squeeze the bar. Shove your chest up. This will make
your upper back tight and will signal the lower back to
follow tightening.
8) Your shoulders will be in front of the bar and your
shoulder blades directly over the bar.
9) Take a BIG breath and arch your lower back. It will be
flat looking from the side. Your back will be near parallel
to the ground.
10) Look down to the floor, few feet in front against you.
This will place your head in line with the torso and prevent
the neck from stress.
11) Keep your arms in full extension before every
repetition.

12) Start the pull: move the chest UP by extending your

hips. This motion should only initiate the Barbell Row. The
main work is left for the upper back and arms.
13) Bend your elbows and pull them UP to the ceiling
behind your torso. Concentrate on your elbows. This will
empower the upper back muscles. Feel them. This is
where potential for big loads lies. Your arms are only
support for your upper back muscles in the Barbell Row.
14) Your back angle with the ground should not exceed 20
degrees at the top position.
15) Touch the lower chest with the bar - target the same
point like in the Bench Press, and drive it down to the
floor. The down drive can be faster then the UP drive. The
emphasis in the Barbell Row is dedicated to the
concentric [lifting the load] movement phase.
16) Keep your wrists inline with your forearms all the time.
Do not bend your wrists!

17) Put the bar on the floor, don't bounce it! Take a BIG
breath, reset your back. Repeat the UP drive.
This is it. The hip movement is not necessary for light
weights, but you be better by handling heavier weights
using the hip extension. It is used only for the start
though. If you use the hips to much you will turn the
Barbell Row to the Deadlift.
The bar moves in straight vertical line over your mid
foot when you Barbell Row. That is the most effective bar
drive, where all of the effort is dedicated to fight the
gravity while staying in balance.
Start to practice with light weights. A PROPER FORM
should be always priority. Write the right pattern of the
Barbell Row to the muscle memory. The heavier the
weight on the bar, the harder to maintain a proper
movement form. Take your time, let your body memorize
the right movement pattern under light and moderate
weights, this will bring great benefits later on. 200
pounds half Squat is worse than 100 pounds full depth
Squat.
After a LOT of practice, you'll be able to perform the
Barbell Row in a proper form subconsciously. In spite of
that, start the Barbell Rows with light weight and do warm
up sets every time before the full loaded work sets.
You can watch video where I perform the Barbell Row on
Youtube: https://youtu.be/FDYUcmLXAlM
4. What are the most common mistakes for the Barbell
Row?

The first problem, when you start to train for the Barbell
Row, is inappropriate position of the back. It is hard to
keep it parallel to the ground.
Your back angle with the ground is controlled by the two
points - the hips and the upper back on the other side.
Both of them should stay approx. in the same level. If you
lower your hips with the upper back staying stable in the
same position, your back angle will incline. You will
position yourself into the start position similar to the
Deadlift then. Keep your hips higher than for the Deadlift.
This will allow you to keep your legs more stiff and your
knees won't shove forward to much.
Accommodate the upper back to the hips level then:
squeeze the bar with your fingers around and shove your
chest UP. Don't move the bar yet! You can accommodate
chest heigh by the grip width: people with longer arms
gonna need wider grip, while people with short arms
gonna need narrower grip on the bar.
It is important to mention the "arching" of the lower back.
If you fail to keep your lower back neutral, you will hurt it.
To be more strict, you will damage your intervertebral
discs. Both, rounded or overextended lover back will lead
you to the same consequences.
When you drive the chest and the hips into the same
level, arch your lower back. Move it into the contraction.
This will feel like arching of the lower back, although for
the most of people with the average flexibility it will be
the position with the neutral lower back. It will be flat
when looking from the side. This will stretch your
hamstrings and will be tough to maintain. Practice to
contract the lower back while standing: shove your butt
off and you will feel the tension in the lower back.
This setup should lead you to the neutral and stable lower
back position.
Other problems are related to the overloads on the bar.
When you put more weight on the bar than you're
capable to lift, the chances for cheating grow. It is very
easy to cheat on the Barbell Row. First way to cheat is to
lower your chest instead of moving the bar UP.
Second way to cheat is to extend the hips more than is
appropriate. In this way, more workload is moved by the
hips and the upper back muscles are unloaded. If your
back angle exceeds 20 degrees, it becomes more vertical
than it should be. In other words, you're turning the
Barbell Row into the Deadlift.
Both ways the bar path is shortened and heavier weights
can be lifted. Anyways, if you lift heavier weights in
expense of the bar path, the total workload stays the
same, but the effect of the movement is diminished
because you're not moving the load through the longest
possible range of motion.
Third mistake occurs, when the bar is bounced to the
platform between the repetitions. When you take the
rebound from the ground and use it to move the bar UP,
the repetition does not count. This way your set contains
only one repetition of the Barbell Row. The first one. All
other reps should not be counted because of the
rebound. The Barbell Row is started from the dead point
every single rep. Yes, the effort must be put to the
concentric [lifting weight] phase of the movement, but
don't drop the barbell. Lower it under control, don't skip
the eccentric [lowering the load] movement phase
entirely. Besides, it is good to reset the back position
between repetitions.
5. What equipment is needed for the Barbell Row?

Straps could interfere with your grip strength

development similar to the Deadlift. So they are optional,
for the very heavy sets if you'll have such for the Barbell
Row.
Belt can help your abs to contract harder, but it is not
necessary.
You can chalk your hands for the better grip.
Plastic plates are nice to have feature, when you're
starting to Barbell Row and aren't strong enough to
handle standard iron 45 pounds plates. As I mentioned
earlier, 45 pounds plates keep the barbell in the
appropriate heigh above the ground. If you don't have
light plastic plates, put the platforms behind the standard
iron plates.
The Barbell Row is performed on the platform too.
Weight lifting platform

Learn to Barbell Row properly, perform it constantly,

overload it progressively and you will develop impressive
upper back muscles and strength.
Chapter Eleven

The Chin-up

The Chin-up is #1 option to enhance the upper body

development.

The Chin-up is solely the upper body compound

movement. The upper back and arm muscles with the
front liners - latissimus dorsi and bicep are the engine for
the Chin-up, while the abs keep the lower back in the
neutral position. Your lower body is held steady and
anchor the upper body.
The Chin-up is one of the most exiting movements to
build upper body muscle and strength. It could be
performed in the open air almost wherever you find to
hold on. Of course it's more convenient to grip the bar
which was made for the purpose to Chin-up.
The Chin-up could be transformed into the Pull-up easily.
You just need to pronate your hands so your palms would
face off you. A prone grip diminishes the involvement of
the bicep, and more work is left for the latissimus dorsi
and other upper back muscles. I will advocate to perform
Chin-up in this program as it spreads the workload over
more muscles. As for opposition we will use a prone grip
for the Barbell Row already.

1. What are benefits of a proper technique of the Chin-

up?

The Chin-up keeps your whole body and the backbone in

tension, so it's nice opposition for the movements like the
Squat or the Overhead Press which compress your body
and your backbone structures. I'm not saying that the
compression is something bad or avoidable, but the
tension from the Chin-up brings more balance against
the compression movements. And it feels great to hang
on the pull bar for a while after a hard Squat workout.
The biggest threat that comes from the bad form of the
Chin-up is shoulders injury. If you avoid swinging the hips
[kipping chin-up] and keep your palms not to wide and
not to narrow on the bar, just somewhere shoulder width
apart, your shoulders will be safe. Just stick with the
strict controlled movement and you will take only
benefits of the Chin-up.

2. What is a proper technique of the Chin-up?

To achieve proper technique for the Chin-up you should

definitely follow these rules:

A. Grip the bar shoulders width apart

B. Start the movement with the fully extended arms
C. Pull your elbows back to the ground
D. Drive your chin above the bar

You grip the crossbar with supine hands [palms facing

you] about shoulders width apart, hang on with the
straight arms at the bottom and then pull your elbows
down to the ground while your chest is raising UP to the
crossbar. When you touch the crossbar with your chest,
you're good to lower your body to the bottom position.
You exhale and inhale at the bottom position between
repetitions. This is ideal repetition of the Chin-up. The rep
is counted if your chin passes the bar too.

3. How to achieve a proper form for the Chin-up?

Here is the list of steps to achieve a proper form for the

Chin-up [steps are provided in chronological sequence -
from the correct grip, the top position and return to the
bottom position]:
1) Set the pull bar. If you will perform the Chin-up in the
power rack without the crossbar, set the barbell high into
the pins - there you have it - fresh pull bar! You may need
to bend your knees this way. If your gym is equipped with
the high Chin-up bar, set the bench behind it. It will serve
as a platform for you to reach the pull bar without
jumping around.
2) Grip the bar shoulder width apart. If you take the bar
too wide, you will shorten the range of motion and
exaggerate the stress on your shoulders.
3) Keep the bar low in your hands toward where your
fingers begin. This is a pull, so the bar must be kept low
in the hands. This way you will protect your palms skin
from folding.
The Chin-up is a pull, that is why you need to keep the
barbell low in your hands.

4) Keep your thumbs around the bar and squeeze it hard!

The thumbless grip is valid only for the Squat! Your arm
muscles will contract harder this way.
5) Move your feet off the floor or platform. Hang on the
bar with the fully extended arms.
6) Stare in front of you. Don't look at the pull bar, or you
put unwanted stress on your neck.
7) Take a big breath. Pull the elbows down to the floor
and drive your chest UP. Keep the elbows close to the
torso.
8) Target to reach the pull bar with your upper chest.
Move as high as possible. The chin over the bar is minimal
requirement.
9) Pass the bar with your chin or touch the bar with your
chest for the ideal form.
10) Lower yourself to the bottom position. This should be
controlled motion. Do not drop down like a bag.
11) You should be fully stretched in the bottom position
and your elbows straight. No bent elbows before the
next rep! Exhale. Inhale, repeat the movement.
Take your time, learn to perform the Chin-up properly,
don't rush things by adding weight or starting to swing
with your legs and hips to do more reps. A proper form is
a must. You'll take the dividends of acquired skills later
on. Even when you will be able to perform the strict form
Chin-up subconsciously, always complete the first set
unloaded. This will be your reminder for the ideal form
before the loaded and harder sets.
You can watch video where I perform the Chin-up on
Youtube: https://youtu.be/_yTZ3zk8QIQ
4. What are the most common problems for the Chin-
up?

There is two hot points for the problems - the bottom and
the top of the movement. As you guessed probably, these
two points can influence the effective range of motion
heavily. If you fail to extend your elbows at the bottom or
start the UP drive from the broken position, you will
shorten the range of motion from the bottom. Because of
your bent elbows! Your body has to travel shorter
distance and your upper back muscles won't stretch as
hard as possible with the fully extended arms at the
bottom. Keep your elbows straight!
The effective range of motion is threatened at the top
also. If you keep your head up, there is possibility that you
start to target the pull bar with your forehead or nose. You
could feel like you've completed the full range Chin-up
that way, but you didn't at all. In addition, your arm
muscles won't contract hard as possible this way.
Bring your chin OVER the pull bar at least. For every single
repetition. Move as high as possible. Lead with your
upper chest and strive to touch the bar with it. That would
be the ideal repetition of the Chin-up.
One more way to break your form for the Chin-up is to
swing with your legs and hips before the UP drive. The
kipping chin-ups spread the workload to the legs and
hips, so less work is left for the main Chin-up drivers - the
upper back and arms muscles. You will load your hips
with the Squat and the Deadlift very well, so leave the job
for the upper back and arms with the Chin-up. Besides,
kipping "dynamics" will put your shoulders under danger.
Strict controlled movement is what you should strive for!
The Chin-up has the minimum load value, which equals to
your bodyweight. This could be tough threshold for the
most of weight training beginners. There are few ways to
pass it. First, you need to get stronger before the Chin-up
will be introduced into the program. This is done with
help of the Deadlift and the Barbell Row. You will be able
to start these pull movements with light or moderate
weights. After few months of trainings, you should be
able to perform at least one Chin-up. We will use this
method in the ironGAINS beginner program.
If anyhow you still won't be able to complete one strict
form Chin-up after few months of training with the
Deadlift and the Barbell Row, you shouldn't give up
anyways. For that special purpose you can use the
negative phase [lowering the load] of the movement.
Here is how it's done:
1. Set the pull bar dedicated for the negatives in your
power rack. You will put the barbell a little bit lower into
the pins compare to the heigh required for the complete
Chin-up. The lower bar position will be convenient to take
the top position of the Chin-up.
2. This will be the start position for your negative only
phase Chin-up now. Grip the pull bar with your chin above
it.
3. Bend your knees now and hold your bodyweight on the
pull bar.
4. Lower yourself slowly. Do not drop like a bag. Take it all
from the negative phase.
5. Stand on your feet and reset the top position.
6. Repeat.
Take your time, get strong to be able perform at least 8-10
negatives. When you do that, you will be good to perform
few complete range Chin-ups.
Assisted pull-up machines or lat pulldowns won't build
the strength for the Chin-up. They stabilize your body for
you. Your arms move only instead of your body. You'll get
better for assisted pull-ups or lat pulldowns if you do
them. Your target should be the strict form Chin-up. This
is superior movement to develop upper body muscles
and strength. The Chin-up simply can't be exchanged!

5. What equipment is required for the Chin-up?

When you make progress with the Chin-up and will be

able to perform 12-15 reps with your bodyweight, you will
be ready to add more weight. You will start to perform the
weighted Chin-up then. If you would continue to add reps
only, you would start to train for the endurance. Lower
your reps by adding more weight. Additional weight is
added using special pull-up/dip belt. You put the pull-up
belt around your waist, open snap on the one end of the
chain and put it through the hole of the plate and close
the snap. When you perform the weighted Chin-up, the
plate will hang on the chain.

Don't use the same belt you're using for the Squat, if
you're using one. I wouldn't suggest to keep plate or
dumbbell between your legs only. You will be forced to
maintain the plate between your squeezed legs and less
effort will be put to the strict Chin-up form.
You don't need gloves as they will interfere with your grip.
Chalk your hands if your pull bar is rough. Chalk will keep
your hands dry and your grip better.
Chapter Twelve

The Dip

The Dip is great addition to the main presses - The Press

and The Bench Press.

The Dip in addition to the Chin-up is other great

bodyweight movement for the upper body development.
It loads your body differently though. The Dip is a press
movement with the eccentric [lowering the body] phase
preceding the concentric phase [lifting the body]. The Dip
targets similar muscles like the Bench Press: front
deltoids, pecs and triceps. However, your upper back is
not trapped on the bench, so the lats and other upper
back muscles will take part of the load too. Your forearms
squeeze the parallel bars tight and ground the body while
it's moving. Meanwhile the abs keep the lower back in
neutral position.
The Dip is performed on the parallel bars or in the Dip
station. If you're lucky, you can find the parallel bars
somewhere outside in your neighborhood, while it is rare
case to find it in the gym. Nevertheless most of the gyms
are equipped with the Dip stations. You can do the Dip in
the power rack with the dip handles also.

1. What are benefits of a proper technique of the Dip?

The Dip like the Chin-up is one of the safest movements

to grow muscle and strength. The backbone structures
are not exposed to the compression during the Dip, in
contrary, it is under tension. Your lower body and added
weight, if you do weighted Dip, drags the upper body
down, while the upper body and the arms work against
the gravity to lift the lower body and itself up. The Dip
brings more balance to the workout as opposed to the
movements which compress the vertebrae structures.
The Dip serves as a substitute for the Bench Press, if the
trainee has a shoulder injury, so it is much more shoulder
friendly than the Bench Press is. Just don't go too low at
the bottom and don't shrug your shoulders at the top and
you won't hurt yourself. Actually you will feel good stretch
at the bottom with the upper arms below the parallel and
it will improve your shoulders flexibility eventually.

2. What is a proper technique of the Dip?

To achieve a proper technique of the Dip, you should

definitely follow these rules:
A. The elbows are locked and the chest is up in lockout
B. Your forearms should stay vertical during the whole
movement
C. Go down until your shoulders are below the elbows
Jump on the Dip station, position your grip - put the heels
of the palms on the bars. Keep your arms straight and the
chest up at the top position. Take a big breath and start to
move down. Lean forward a bit. Go down until your
shoulders will be below your elbows. Stop there and start
the up drive without any pause between negative and
positive movement phases. Lock your elbows at the top
again. Don't forget to fully extend your arms. This is how a
properly performed Dip should look like.

3. How to achieve a proper form for the Dip?

Here is the list of steps to achieve a proper form for the

Dip [steps are provided in chronological sequence - from
the correct grip, the top position, moving down and up]:
1) Take the correct grip on the Dip bars. You will push the
bars with your heels of the palms. This will prevent your
wrists from the pain.
Place the Dip bars on the heel of palms like for the Bench
Press

2) The distance between your arms will be defined by the

Dip station. If the angled Dip station is available, take the
same grip width like for the Bench Press, heels ~22-24
inches apart.
3) Keep your thumbs around the Dip bars and squeeze
them tight. Your forearms will ground your entire body.
Make sure that the ground for the moving body will be
solid.
4) Move your feet off the Dip station platform and hold
your body with your arms only. You will bend your legs
probably. It is comfortable and you won't touch the
ground at the bottom with your feet.
5) Make sure, that your arms are fully extended and your
chest is up in the lockout position.
6) Take a BIG breath and start to move down. Lean
forward a bit. If you don't lean forward, your forearms
won't be vertical and unwanted leverages will work
against you.
Forearms should be vertical at the bottom position
looking from all angles - side and back.

7) Keep your neck neutral, don't look down or up. Keep

your head in line with the torso.
8) Move down until your shoulders will be below your
elbows. You should feel good stretch for the pecs and
your shoulders here. You must break the parallel with
your upper arms.
9) Move up out of the bottom position with no pause. Take
the merit of the stretch reflex and use the rebound.
Remember, the muscles are tend to contract harder in
concentric [moving up] phase after the eccentric [moving
down] movement phase.
10) Lock your elbows at the top position and keep your
chest up. Don't forget to extend your arms in full at the
top! Every repetition is started and finished with the
straight arms.
11) Exhale-inhale. Repeat. Do not take breath while
you're moving. You need your upper body to be tight and
stable during the whole repetition. If you inhale while
you're moving down you will lose the tightness in the
upper body. You don't need that.
Take your time, learn to perform the Dip properly, don't
rush things by adding weight. A proper form is a must.
You'll take the dividends of acquired skills later on. Even
when you will be able to perform the strict form Dip
subconsciously, always complete the first set unloaded.
This will be your reminder for the ideal form before the
work sets.
You can watch video where I perform the Dip on Youtube:
https://youtu.be/j_GZuAlmjFs
4. What are the most common problems for the Dip?

Like with the Chin-up, there are two hot points with the
Dip. This is the top position and the bottom position. If
you act, as not supposed in these points, you will cut the
effective range of motion. Shortened range of motion will
cause fewer muscle involvement and reduce overall
movement impact.
It can happen often, that you will forget to extend the
arms in full at the top position. It will occur because of
fatigued tricep mostly. It could feel like your arms are fully
extended, but they won't be. To ensure proper lockout
position move your chest up. This movement will trigger
your tricep to contract in full and will lock your elbows.
When you move in the bottom position, make sure, that
your shoulders go below the elbows. You must break the
parallel with your upper arms. Otherwise you will
perform half Dip. This is the same like half Squat. Your
pecs and front deltoids won't contract as hard as they
could if you won't go low with your shoulders below the
elbows. Do not waste the potential of the Dip. Break the
parallel with your upper arms!
To ensure the correct form of the Dip, make a video of
every set. It is hard to observe yourself when you're in
action. If you ask for help of someone, make sure he or
she has competence to observe your form. I would
recommend to use your phone though. I make videos of
every set I perform. It helps a ton!
The Dip is a body weight movement. For the majority of
beginners it could be tough to pass this threshold. That's
why, the Dip is introduced only after 8 weeks of training to
the ironGAINS program, and you should be able to do at
least one complete repetition of the Dip at that time. The
same body parts used for the Dip are trained with the
Overhead Press and the Bench Press. Nevertheless, if you
still won't be capable to perform one complete repetition
of the Dip, you will start the Dip training with the negative
phase. Here is how it's done:
0. Place the platform below the Dip station. The heigh of
the platform should be appropriate to place your feet on
it, when your reach the bottom position. You can skip this
step if you won't bend your legs and will be capable to
reach the floor with your feet, when your reach the
bottom position.
1. Set the correct grip on the Dip bars - push it with the
heels of your palms
2. Move your feet off the Dip station platform
3. Make sure, that your arms are fully extended at the
lockout position. Don't let your shoulders to shrug and
push the bars with your straight arms.
4. Keep your chest UP
5. Lean forward a bit when you start to Dip
6. Go low until your shoulders are below the elbows
7. Place your feet on the platform. This will prevent you
from going too low at the bottom, otherwise you can hurt
your shoulders.
Take your time, get strong to be able perform at least 8-10
negatives. When you do that, you will be good to perform
few complete range reps of the Dip.
Assisted Dip machines or similar push machines won't be
effective to build strength for the Dip. They stabilize your
body for you. Your arms move only instead of your body.
You'll get better for assisted dips if you do them. Your
target should be the strict form Dip. This is superior
movement to develop upper body muscles and strength.
The Dip simply can't be exchanged.

5. What equipment is required for the Dip?

When you make progress with the Dip and will be able to
perform 12-15 reps with your bodyweight, you will be
good to add more weight. You start to perform the
weighted Dip then. If you would continue to add reps only,
you would start to train for the endurance. Lower your
reps by adding more weight. Additional weight is added
using special pull-up/dip belt. You put the Dip belt around
your waist, open snap on the one end of the chain and put
it through the hole of the plate and close the snap. When
you perform the weighted Dip, the plate will hang on the
chain.
The dip belt is used for the weighted dips

Don't use the same belt you're using for the Squat, if
you're using one. I wouldn't suggest to keep plate or
dumbbell between your legs only. You will be forced to
maintain the plate between your squeezed legs and less
effort will be put to maintain good form of the Dip.
Chapter Thirteen

Implementation
In this chapter I will explain how to implement the
ironGAINS program.
I will emphasize key points of the program:

- training phases,
- progressive overload,
- reps range,
- workout volume,
- workout frequency,
- stress, recovery and adaptation,
- good sleep.
As you already know, ironGAINS program contains two
phases:

phase 1 - the motor learning,

phase 2 - the muscle gaining.

Let's talk about the phase 1 now. The majority of weight

training programs does not take learning of the lifts
seriously. With only few exceptions like Starting Strength
or Stronglifts 5x5 programs.
ironGAINS program workouts contain compound
movements only. These are hard to learn. Appropriate
amount of time and effort should be dedicated to acquire
these essential skills. That is why phase 1 was created - to
concentrate on the form only. During the phase 1 you will
work with the empty barbell.
And here is why. There are 10 to 20 points you should
think about while you're performing the compound lift.
That is a LOT! Every addition of the weight will diminish
your ability to think about all aspects of the proper
movement form.
Although there are few exceptions. For the Deadlift and
the Barbell Row you gonna start with the plates on the
bar. The start mark for the Deadlift will be 45 [the barbell]
+ 10 [the 10 pounds plastic plate] + 10 [another 10 pounds
plastic plate] = 65 pounds, and the start mark for the
Barbell Row will be 45 + 5 + 5 = 55 pounds. The plastic
plates of 5 and 10 pounds are needed to keep the barbell
in ~8.5 inches over the floor for these movements. If
plastic plates are not available, set the platforms behind
the smaller 5 and 10 pounds plates on the bar. I would use
other iron plates for the platform.
During the first 2 program weeks you will have 18 sets for
the Squat, and 9 sets for other lifts each. Take every set
seriously and you will have nice background for the next
program phase.
If you like to dig deeper please read this great book by
Mark Rippetoe - Starting Strength: Basic Barbell Training.
If you were thinking, that only physical demands are
needed to build great body, you were wrong. Put the
basics of the lifts and weight training in your mind first
and then write the new movement patterns into your
motor memory by practicing.
In short, if you won't take the learning phase seriously,
there is simply no point to move farther.
As you probably won't have someone in competence to
observe your form, I suggest you to film every set. The
mirrors are no good for this purpose. And feeling of " the
right movement pattern", could be far away from the
pattern in reality. So don't fall into the "I feel what is the
proper form" traps. You have no sense what is a proper
form yet.
You will get some attention from surroundings when you
film your sets, that's for sure. Because it's not custom.
But try to concentrate on your form instead of being
shame to do something different. You will do this for
yourself not for others, so forget, what others think about
you or your actions in the gym. Observe your form, do
adjustments and corrections, until you will be damn sure,
you're doing it as you are supposed to. The idiot, who was
making jokes of you, will come for your advice on proper
form in a few months.
By the way, these items could make your filming much
more easier: the lightweight tripod and the universal
smartphone holder. It's cheap and it will be far enough for
this purpose. They are not necessary of course.
After the first two weeks of motor learning phase you will
be able to complete the ground lifts with less
consciousness than ever before. Things will get easier
and the ground 5 lifts will feel more inherent to you. At
this point you will be ready to exam your form by adding
weight on the barbell.
As you know already muscle and strength gains come
along with the iron gains on the barbell. So the phase 2
will serve for this purpose - adding weight on the barbell
and / or increasing reps for as long as possible.
Sustainable progression over the longest possible period
is what you should strive for. At this point most of the
beginners will be able to progress fast. Beginner gains
will flatten in 3 to 6 months of training. It is individual. One
trainee differs from the other by the age, sex, dedication,
attitude, genetics, nutrition, lifestyle etc. Gains made
during these initial 3 to 6 months will be the fastest in the
entire trainee's career. As the trainee is weak at the
beginning of weight training, there is a lot of space for the
improvement. And when trainee gets stronger and comes
closer to the potential of his strength, increments will
come slower. Improvements for weight training over time
will look like this:

Diminishing effect for the weight training progress: gains at the

beginning come fast, but after the initial phase slow down
markedly

Despite the fact, that you will be able to progress quickly

at the beginning, do not rush. If you spurt with huge
jumps, your form will be compromised likely. Added
weight or rep in expense of a proper form, simply does
not count. Be honest to yourself. There is nothing better
than to perform the movement in a proper form if you can
handle it under the solid load. Remember, half Squat with
200 pounds is worse than full depth Squat with 100
pounds. Seek for the golden standard.
Let's discuss now how to implement the principle of
progressive overload in real life?
How much and how often add weight on the bar?

You can start with step of 10 pounds for the first workout
sessions [both workout variations - workout A & B] of the
phase 2. For example. You do first Squat set with the
empty barbell. Then you add 10 pounds and do the
second set with 55 pounds. This will be your first work set
for the Squat. If you won't see bad things happen with
form, you will add 10 more pounds for the second work
set. You will have then 65 pounds on your shoulders.
Perform the set, watch on form. If everything goes fine,
add 10 more pounds to the last work set. And you will
finish the Squat with 30 pounds added on the bar for the
first workout session. When the next workout session
comes, you will add 5 more pounds for the first work set
of the Squat and will continue with 80 pounds for the last
two work sets. And so on. I've put these calculations into
the table, so it would be easier to understand:

Progressive overload in action: the Squat

the Squat Set 1 Set 2 Set 3

session repetitions load repetitions load repetitions load
#1 8x 55 8x 65 8x 75
#2 8x 80 8x 80 8x 80
#3 8x 85 8x 85 8x 85

Increments of 10 pounds across the work sets for the first

session could be too fast for the Overhead Press though.
So use 5 pounds step instead. Here is progression table
for the first sessions of the Overhead Press:

Progressive overload in action: the Press

the Press Set 1 Set 2 Set 3

session repetitions load repetitions load repetitions load
#1 8x 50 8x 55 8x 60
#2 8x 65 8x 65 8x 65
#3 8x 70 8x 70 8x 70
You also gonna need special high plastic plates of 5 or 10
pounds for the Deadlift and the Barbell Row at first as I
mentioned already. Plastic plates will help to keep the
barbell in appropriate heigh above the floor while the
heavier iron plates could not be used at first. If you don't
have plastic plates, make the platforms behind the iron
plates.
The start mark for the Deadlift will be 45 [the barbell] + 10
[the 10 pounds plastic plate] + 10 [another 10 pounds
plastic plate] = 65 pounds, and the start mark for the
Barbell Row will be 45 + 5 + 5 = 55 pounds. Keep the bar
~8.5 inches over the floor for both movements.
Do the first set of the Deadlift with 65 pounds and the
Barbell Row with 55 pounds. For the first work set in the
first session add 10 more pounds. If you were able to keep
good form, add 10 more pounds for the second work set.
You should finish the first Deadlift session with 20
pounds added on the bar. When the next workout session
comes, you will add 5 more pounds for the first work set
of the Deadlift and will continue with 90 pounds for the
last work set. Remember, you will perform only two work
sets for the Deadlift. The same progression steps are
applied for the Barbell Row too. Here is progression steps
for the Deadlift and the Barbell Row:

Progressive overload in action: the Deadlift

the Deadlift Set 1 Set 2

session repetitions load repetitions load
#1 8x 75 8x 85
#2 8x 90 8x 90
#3 8x 95 8x 95

Progressive overload in action: the Barbell Row

the Row Set 1 Set 2 Set 3

session repetitions load repetitions load repetitions load
#1 8x 65 8x 75 8x 85
#2 8x 90 8x 90 8x 90
#3 8x 95 8x 95 8x 95

The progression for the Bench Press on initial phase 2

sessions will look like this:

Progressive overload in action: the Bench Press

the Bench Set 1 Set 2 Set 3

session repetitions load repetitions load repetitions load
#1 8x 55 8x 65 8x 75
#2 8x 80 8x 80 8x 80
#3 8x 85 8x 85 8x 85
There is a bit of injustice here. You would be capable to
use higher increments for the Squat and the Deadlift,
maybe for the Bench Press too for the second and third
workout sessions. But leave it as it is. Add 5 pounds per
session. Do not rush. Sustainable and controlled
progression is what you should seek for. It's OK, if you're
not able to add 10 pounds for every next set on the initial
phase 2 session. Take your time and proceed with slower
adjustments.
In 8 weeks with the proposed increment of 5 pounds your
results for the 5 ground movements could be:

Loads estimation for reps after 8 weeks

Movement repetitions load
the Squat 8x 190
the Press 8x 90
the Deadlift 8x 150
the Bench 8x 130
the Row 8x 125

Of course this is only estimations. It is assumed, that

trainee was under the ideal circumstances [age of 20 - 30
years, 8 to 9 hours of sleep every night, good nutrition, no
missed workouts]. Not manny of us can live under the
ideal circumstances, so your progress probably will be
slower. If you outrun my predictions, good for you then!
You gonna need special small 2.5 pounds plates for the
increment of 5 pounds. Most gyms will have it, so there
shouldn't be problem with that. If 2.5 pounds plates won't
be available, get it and take it with you for every workout
session.
Small 2.5 pounds [1.25 kg] plates are very useful for steady
weight increments on the barbell

As I mentioned, you probably would be able to move

faster with the Squat, the Deadlift and the Bench Press at
first, but don't do that. The experience walks slow and
easy. Keep in mind, that every next workout will be
heavier and heavier. Do not rush, your workouts will
become very intense soon! If you add too much weight
on the barbell [because you will feel like you can lift
heavier weights], you will burn out soon. Steady
increments every workout for as long as possible. This
is what you need! These little steps by only 5 pounds
every workout will allow you to add more than 100 pounds
for the Squat in 8 weeks only! And this is huge growth for
the three work sets across! It's magic. Plus 5 pounds for
every next workout is a huge step forward!
Unfortunately your honey moon with weight training
won't last forever. One day you will stick anyways. That
means, you won't be able to lift heavier weight for reps
compared to the previous workout. This is what is called
plateau. You will face it separately for different lifts. For
example, you probably will be able to make progress for
the Deadlift longer than for the Overhead Press. So what
to do next? How to break that plateau?
First, I would like to explain, what honey moon is. That is
training period, when trainee is able to lift heavier
compared to the previous every session. For the first
training months, you will be able to increase weight on
the bar and proceed with the same amount of repetitions
every workout. But it can't last forever. If it would be so
simple, there would be lots of incredibly strong men and
women around us.
Eventually the day will come, when you won't be able to
lift given weight for 8 reps for all 3 work sets. Let's
pretend you have finished the Squat with 200 pounds in
the previous workout successfully for all work sets. So for
today's workout your target is 205 pounds for 8 reps for 3
work sets. You do first set with 8 reps, but suddenly you
aren't able to finish the second set with 8 reps and do 7
reps instead. The same applies with the third set. Your
result for today's Squat workout will look like this:
1 set: 8 x 205
2 set: 7 x 205
3 set: 7 x 205.
Just to be sure, that it was not the consequences of
sleepless night or improper nutrition before the workout
session, leave it as it is for the next workout. Your next
workout target for the Squat will be the same: 3 sets for 8
reps with 205 pounds. Before the next workout session,
be damn sure to sleep like a baby and eat like a king with
no stress. And if you still won't be able to hit your workout
target, then it will be obvious, that now is a perfect time to
introduce the new progressive overload rules.
Congratulations, your training level just went up!
Consider, you're advanced novice now. From now you
gonna behave a bit differently. You will back off by
reducing your workout volume. So for the next workout
[after two failures in a row], you will set the new reduced
volume target for the Squat:
1 set: 6 x 205
2 set: 6 x 205
3 set: 6 x 205.
The new reduced volume workout should feel like easy
promenade to you. Your Squat workout will be shorter but
the intensity will stay like before. When you complete
reduced volume Squat workout, you will set a little bit
higher target for the next workout session:
1 set: 7 x 205
2 set: 7 x 205
3 set: 7 x 205.
This workout session will be closer to your previous mark,
where you stuck, but still won't be heavy.
When you complete this a bit higher volume squat
workout, you will set the next target for the upcoming
workout session:
1 set: 8 x 205
2 set: 8 x 205
3 set: 8 x 205.
Hey, this is where this story has began! At this point you
should be able to break the plateau.
And when you do that, you will be ready to add more
weight on the bar again!
You will add 5 more pounds now, but a the same time you
will step back a little bit with repetitions - you will perform
6 repetitions only for all 3 work sets. Your next workout
target for the Squat will look like this:
1 set: 6 x 210
2 set: 6 x 210
3 set: 6 x 210.

Now you gonna repeat the same cycle like before, when
you stuck the first time.
When you do all sets for 8 reps, you add 5 more pounds
and reset reps down to 6 per work set again. And so on.
Here is table with the progression example:

Progressive overload in action: advanced novice level

the Squat Set 1 Set 2 Set 3
session repetitions load repetitions load repetitions load
#40 8x 205 8x 205 8x 205
#41 6x 210 6x 210 6x 210
#42 7x 210 7x 210 7x 210
#43 8x 210 8x 210 8x 210
#44 6x 215 6x 215 6x 215
Once again, do not rush. Even one more rep is a win! You
can slow the gaining process by reducing added reps
number to the one rep per session! Find your own phase.
If you can add 3 reps per session, that is great! If you can
add 2 more reps per session, it's OK either. Just keep
moving forward and improve.
Once you hit plateau again and even this method won't be
effective anymore, it will be time to look for more program
advancements. For example, adding more sets,
introducing more exercises, reducing workout frequency,
introducing heavy/medium/light workout sessions etc.
It can take up to 6 months to hit plateau with the
ironGAINS program! As I mentioned, it depends on
trainee's sex, age, dedication, rest, food etc.
It won't go so nice as written here in real life. You get sick,
you have sleepless nights, you won't eat enough or eat
low quality food, you have long and stressful days at work
etc. That is why there will be days, when instead of
making progress, you even go backwards. Don't worry. Go
home, take appropriate sleep, eat well, fight your
stresses, then come back to the gym and beat that
stagnation. It's not plateau yet, you just haven't recovered
after the last workout properly.
It is necessary to mention, that after pause [vacation,
sickness etc.] you won't be able to restart with the
weights you were working before it. So when you come
back, do additional warm up sets with the empty bar [two
instead of one, for example], reduce your work set weight
by 10%-20% from the previous mark and start gaining
over. Don't rush or you pay for it.
Is it necessary to make progress?
Progress is what makes the difference between
exercising and training. If your preference is to move a bit
and get sweat, you don't need to make progress. People
who exercise, do the Bench Press [best case possible]
with 100 pounds for 8 reps and no more for every Monday
all year around. Nothing changes at all. In this case, the
body of enthusiast is prepared well for stress level which
is provided from benching 100 pounds for 8 reps. He
burns his calories, endorphins are injected in the blood
and he can go home happy. That is exercising. If the
exercising is your preference, go hiking and explore
beautiful surroundings outside. The gym is not the best
place to do exercising.
But if you like to GAIN muscle and strength, you gonna
NEED to GAIN iron on the barbell. There are no shortcuts
for that! Every workout is a stress for your body. You go to
the gym, you bench 100 pounds for 8 reps there.
Assumed, that you never did it before [previous workout
you benched 95 pounds for 8 reps for example], your
body will face the stress, that it wasn't prepared for. Your
muscles will be broken down for a bit after this workout,
and you'll be even weaker now than you were before the
damn workout.
Because you have a body, that is so good for the
adaptation [actually every creature that is living on the
Earth is damn good at it, otherwise it wouldn't exist no
more], your body will react to this stress. It will recover
from it and then adapt. That means, your body will be
forced to get stronger than it was before. Strong enough
to lift 100 pounds for 8 reps.. And a bit more, as insurance.
That is why you gonna need even more weight on the bar
for the next workout. You have adapted to lift 100 pounds
and a bit more by now, so your target for the next workout
should be 105 pounds. Otherwise, you will stop, where
you are now because you won't face adequate stress no
more and adaptation won't occur. You need to go
through this magic trinity - stress, recovery and
adaptation, constantly.
Move forward little by little. 5 additional pounds or even
one more rep can be sufficient stressor for adaptation.
Take appropriate rest: sleep well, eat well. And you will
recover and then adapt for the next heavier workout. If
you harm yourself too much: you will make huge weight
jumps on the bar or perform more sets than is needed, or
add more exercises to the workout, stress level could
become too high for the adaptation. That means, you
won't be ready to lift more by the next workout session.
You could be not ready to lift even the previous weight! If
this happens to you, skip today's workout. Go home and
rest well. If you proceed, you continue to harm yourself.
Instead of building bigger and stronger you, you will
damage, what was build already.
On the other hand, if your workouts are designed
properly, and you get sufficient stress for the adaptation,
but you act like you haven't workout session at all: you
don't eat enough and quality food, you sleep less than 7
hours, you stay for long stressful hours at work etc., you
will finish the same: if you won't recover, the adaptation
won't occur neither.
Only sufficient manageable stress and appropriate rest
after it can assure, that your body will adapt. So treat
these two with respect.
Besides the main reason to make progress, there is even
more merits of it! You won't get bored during your
workouts. There won't be need to tweak your workout
every second session for more "dynamics" or to
"confuse" your muscles. You will be excited about the
every next workout session because of the new workout
targets. You will become stronger and stronger after
every workout session. You will be chasing after new
personal records constantly and will break them one after
another. There is no better motivation than that. It is
called the success motivation. Track every workout
session, compete against your previous result,
outperform yourself! This is what drives you forward like
crazy! Use my ironGAINS application and you will see the
magic, which is hidden behind the progress tracking.
Why 8 reps?
The experience from manny strength and conditioning
trainers shows that there is repetitions continuum with
the absolute strength on one side and the endurance on
the other side of it as effects of training in different rep
ranges. The longer time frame under tension is, the lower
tension can be. In opposite, the shorter time frame under
tension is, the higher tension can be. Simply put, you can
lift 100 pounds for more reps than you would 200 pounds,
right?

Training in different repetitions ranges will

result in different training outcomes

It is absolutely clear now, that training in different

repetition zones will force your body for different
adaptations. If you will train for low repetitions [1-3] with
heavy weights near or equal to your 1MR [maximum
weight for one repetition], you will get better for low
repetitions with very heavy weights. And if you will train
for high repetitions [15+] with light weights, eventually
you will get better for high reps with light weights. It is
simple as that. Your body will adapt to serve these
training goals accordingly.

What would be these body adaptations?

If you will train for the absolute strength [to lift max
weight for 1-3 reps], your body gonna need to optimize
the neuromuscular system mostly. In other words, your
muscles gonna need to be innervated greatly. This would
allow motor nerves to transmit signals to the muscles so
effective, that these signals would force to contract the
most muscle fibers as possible instantly. This is what is
needed to lift super heavy weight for one rep. The time
under tension is so short here, that this type of training
will cause muscles fatigue and micro trauma just for a
little. This means, that training for very low reps [1-3] with
maximum weight will result in low muscle stimulation for
growth.
Respectively, if you will train for the endurance [to lift
light weights for 15+ reps], your body gonna need to
increase the capacity for longer duration lower intensity
activities. For this purpose slow twitch muscle fibers are
the best, as you probably know already, and only these
muscle fibers will be trained mainly. In this case the
biggest muscle growth potential will be wasted as fast
twitch muscle fibers during the low intensity long
duration activity won't be recruited at all. Fast twitch
muscle fibers are activated during a short duration higher
intensity force bursts.
If you will train to lift heavy weight for 3-5 repetitions,
you still be working for the strength most, but in addition
the fast twitch muscle fibers [type IIB] would get enough
time under the tension to fatigue and micro trauma to
occur. So this type of training would stimulate muscle
growth in expense of muscle fibers type IIB mostly, thus
leaving the potential of muscle fibers type IIA untapped.
And last, if you will train in the range of 6-12 reps with
the moderate weight, your body gonna need to develop
muscle ability to contract for relatively long time frames.
It will adapt to be strong for reps. So somewhere in the
middle of these two extremes - the strength and the
endurance, lies the biggest potential for the muscle
growth. The time under tension is enough to fatigue type
IIB muscle fibers as also type IIA muscle fibers. At the
same moment, the intensit y of tension is not
compromised and all available muscle fibers still can be
activated. The higher intensity, the more muscle fibers
are recruited. The highest threshold for recruitment is for
the type IIB muscle fibers, the type IIA muscle fibers
follow after, and the lowest intensity is enough to recruit
type I muscle fibers.
The range of 6 to 8 reps will allow you to lift still relative
heavy weights, thus you'll be able to get stronger. It will
provide enough time under tension to fatigue fast twitch
[both IIA & IIB] muscle fibers at the same moment, and
this will cause the maximum muscle growth stimulation.
If you would go for higher reps, you would need to lower
weight most probably, with only one exception. The
Squat. You can go for higher reps [9-20! reps] for this one
and still keep moderate and heavy weight on the barbell.
It is harder to keep strict movement form with every
additional rep too. Compound movements used mainly in
the ironGAINS program are designed to recruit maximum
muscle mass and this allows you to lift heavy and
moderate weights. If you lower weight to do more reps,
you won't take the full potential of the compound
movements. Just leave higher reps for assistance
exercises, like barbell curls or calf raises.
In short, if you train within the range of 6-8 reps, you
will take the most of weight training. You won't
compromise strength or muscle growth in expense of
each other. This is the middle of the road for both. Of
course, i'm not saying, that you should stay in this rep
range for ever. All rep ranges are good and will provide
their benefits if used properly at different trainee carrier
stages.

Why 3 sets?

There is no magic about the number 3. It's just

appropriate amount of work per exercise for the beginner
with the given circumstances in this program: 3
compound movements per workout, 8 repetitions per set.
These indicators and the sets amount per exercise define
workout volume. Simply put, workout volume is total
weight lifted during workout.

Workout Volume = set1 [reps x work set weight] + set2

[reps x work set weight] + .. + setN [reps x work set
weight].

The higher workout volume is, the higher energy

resources are desired. It is obvious, if you need to lift
more weights, you gonna need more energy to fuel the
muscle work. When you're proceeding from one set to
another one, your muscles start to fatigue and micro
trauma occurs. That is when micro filaments of muscle
proteins [yes! your muscles are composed from proteins
too!] are broken down by the tension they were not
prepared. So after every additional set in a row, more
muscle proteins are broken down and more waste is
produced. And somebody are in charge to clean this
mess up after your workout. Guess what? This cleaning
process and this "somebody" in charge [we can call it
agents - enzymes responsible for protein degradation,
the "big eaters" - particular type of white blood cells for
ex., ] also needs energy. The bad news is, that some
agents in charge for cleaning the mess are also
responsible for the muscle reconstruction. So our body
won't be capable to rebuild muscle proteins if too much
demand will be put to clean the mess from micro trauma.
To sum up, you don't want to leave too mush energy
unused and waste the potential of muscle growth
because of sufficient stress lack. You don't want to take
too much energy for the muscle work during workout and
muscle deconstruction either, because your energy
resources will be depleted, and your agents will be busy
by cleaning the mess instead of muscle rebuilding. In that
case, you can't expect to get stronger and bigger. You can
even go to the opposite direction and become weaker
and smaller!
9 work sets of compound movements in total for the
beginner workout is that mid point, where the best result
could be expected.
Until you're able to lift heavier every next workout,
everything is fine and you're doing well. But if you stuck
or even go backwards, it could be clear sign, that your
workout volume is too high or too low. "Too high" scenario
happens much more often.

Warm up sets

Warm up sets prepare your body for the work sets.

Without warm up sets you will put your health under
serious risk. Without warm up sets you will injure yourself
later or sooner and your strength gains will vanish while
you heel your injuries. You gonna need time to come back
to the previous strength level or you won't come back at
all, because you will start to believe, that weight training
is "harming and dangerous" activity.
Start with the empty barbell every time. With only few
exceptions for the Deadlift and the Barbell row because
of setup and workout [when you do the Deadlift and the
Barbell row, your body is warm already] specific. First set
with the empty bar is golden standard for the proper
form. It is useful to repeat it before every single
movement.
When the weight gets heavier you gonna need more than
one set with the empty bar for the proper warm up. Add
25-45 pounds to the barbell for every next warm up set
until the next increment would reach your work set
weight. Do not perform 8 reps for warm up sets. If you
fatigue your muscles until the work sets, you will fail to
achieve your workout target and even miss repetitions.
Warm up sets are only for warm up. It means warm up
sets are dedicated to raise temperature of connective
and muscle tissues and to lower chances for the injury
during the work sets. Here is the example for warm up
sets for the Squat, for sets across with 200 pounds:

Empty bar Set 1: 10 x 45

WU Set 2: 5 x 90
WU Set 3: 5 x 135
WU Set 4: 3 x 160
Work Set 1: 8 x 200
Work Set 2: 8 x 200
Work Set 3: 8 x 200
How long should i rest between sets?

Rest periods are required to replenish your energy source

[adenosine triphosphate, ATP] for the muscle
contractions. Don't chat between sets or you will loose
the control of rest periods and the total workout duration.
On the other hand, if you'd shorten your rest periods too
much, you would probably compromise movement form
and miss reps for the upcoming sets.
Breathe deeply, walk around at light phase and prepare
mentally for the next set. For the rep range, that is
advocated in this program, rest periods of 1 - 2 minutes
for work sets are the best. Your body will replenish ~
90-98% of your ATP during that time and you will be fully
prepared for the next set.
You will be busy between warm up sets and different
movements by doing required setup - changing weights
or adjusting barbell position. So there is no need to take
additional rest after you switch weights for warm up sets
or prepare barbell for the next movement. Save your time!
How often should I workout?

3 workouts per week with minimum one day off between

two separate workouts.
That is the frequency for the ironGAINS program
workouts. Two workouts in a row are not allowed. Two
workouts in the same day are not allowed!
You go under the barbell. You lift your weights. Your body
and mind are faced to the stress. You clear off the gym
and take appropriate rest time for recovery. This is how
muscular body is built.
It is custom to start on Monday, then come back on
Wednesday, and finish the weekly training cycle on Friday.
It is OK, to start on Tuesday and finish on Saturday also. In
the second case you won't have free weekend though.
That is not appropriate for the majority of people. If you
are not among them, then take the second case. Your
gym won't be so crowded Tuesdays, Thursdays and
Saturdays.
Why do i need 48-72 hours rest between two separate
workouts, you may ask? 48-72 hours is enough time for
the beginner to fully recover from the previous workout
stress and the adaptation to occur.
The muscle protein synthesis restores to the initial level
after the same time frame, 48-72 hours. It means, that
after 72 hours, your muscles will grow no more. Actually, if
you would take longer time period for recovery, the
muscle atrophy can begin.
It should be noted here, that 48-72 hours rest between
separate workouts is appropriate for the beginner, when
no sets are taken to the failure. Failure means, that you
are so exhausted at the end of set, that no more reps
could be performed. Failure sets can and will burn out
your central nervous system. If that happens, central
nervous system will require longer time periods for
recovery than the muscle tissue. Outcome of this
situation will be either not fully stimulated muscles
during the next workout or longer time period for CNS
recovery and muscle atrophy. Avoid failure. Your work
sets should be hard enough anyways, but when you finish
work set, always save that few extra [or at least one]
reps in reserve.

How long should I sleep?

You should sleep for minimum 8 hours every day. No

enough sleep, no gains. It is that important! Your body
regenerates and grows when you sleep. Protein
synthesis, human growth hormone and testosterone
secretion increase during the sleep.
Here are few tips, how to make your sleep deep and
sweet.
Go to the bed at the same time every day, even on the
weekends! This will create discipline and after a while you
even won't need alarm in the morning. Your body will
know when it is time to sleep and wake up.
Go to sleep few hours before the midnight. Somewhere at
9 p.m. sleep hormone secretion starts and this is the best
time to prepare yourself for the bed.
Our bodies are deeply related to the daylight. When the
sun goes down, all human beings should go sleep. The
best sleep is when it's dark. Avoid bright lights before
bed. It will interfere with the sleep hormone - melatonin
secretion. TV, laptop, smart phone, tablet screens are
sources of bright light and will mislead your brain about
the day time.
Avoid stimulants like coffee, loud intense music etc. few
or even more hours before bed. The same applies for the
late workout sessions. Do not workout after 6 p.m. if you
plan to go sleep at 10 p.m.
Remove all electronic devices from your bedroom or turn
them off before you go to the bed. First, this will keep you
away from "I just read few more posts on Facebook" and
similar lies to yourself. You know, that it will take much
longer than you would like. Second, the bedroom space
should be kept clear from the electromagnetic impulses.
There is still not enough data, what impact smartphones
make to the human body.
Keep your bedroom full of fresh air and at low
temperature. 64-68º F would be optimal bedroom
temperature.
Create relaxation rituals before the bed. This could be
simple act like reading some boring book, cup of warm
milk or other non stimulating drink of herbs. Warm bath
would be something! Before you fall asleep, think about
something positive and pleasant. Breathe calm and
evenly.
Well, there are no better words to finish weight training
program description with the words like "breathe calm
and evenly”!
The next chapter will be really important! It is about the
staff we put in our mouth.
Chapter Five

Nutrition
You can train like a crazy and do everything like you
should at the gym, but if you eat like a pig, nobody even
notice, that you're working out.
That is undeniable fact.
So here is a short guide, how and what to eat for the
people, whose concern is weight training and
bodybuilding.

Proteins.
Our bodies [organs, bones, muscles] are built from
proteins mainly. Proteins are the building material for
animals. As you probably know, you won't gain muscle
mass if you don't eat proteins.
The majority of sources all over the internet and
specialized literature will state, that 1 gram per 1 pound
of body mass will be the minimum requirement for the
people, who are seeking to gain muscle mass.
Always prefer animal proteins against the plant
proteins. Animal proteins are better absorbed by the
human bodies. Most of the plant proteins will go through
the digestion tract and leave your body with only
minimum retention. The best sources of animal proteins
are these:
- whole eggs [boiled weak, poached would be the best
option]
- whole milk [this is rare option, milk from the
supermarket is processed and its nutritional value is
diminished; whole milk is appropriate only for people with
no allergies]
- whey protein [seek for the products that were
processed at the low temperatures to preserve the
biological value, with no preservatives, added sugars,
artificial tastes etc.]
- wild salmon or other sea fish [farmed sea fish is OK
also]
- wild animal meats [venison etc.]
- turkey [all parts]
- beef steak
- chicken [all parts]
- milk curd
- pork [the leaner parts]
- organ meats [liver]
The animal proteins are better absorbed with the pre
appetizers full of enzymes [protease for example]. Eat
few pieces of pineapple and papaya or sip a bit of
sauerkraut juice before the main meat or fish dish.
Preferable garnish for the meats and fish would be leafy
and low in starch vegetables. Spinach, rucola, all kinds of
leafy salad, cucumber, tomato, radish, raw carrots,
zucchini, broccoli and cauliflower [steamed] etc. Use all
kinds of spices. Spiced dishes will taste better and will
keep your appetite better.
It would be wise to supplement your diet with the lactase,
if you will consume a lot of dairy products.
Always prefer animal proteins against the plant proteins

Fats.
Avoid hydrogenated oils and trans fat. These are
processed fats and they are not good for you. Watch the
nutritional value tables on product labels!
All other fats - saturated, unsaturated, all are good.
Appropriate diet won't exclude any nutrient, fats are no
exception. In fact, you won't gain muscle mass with poor
intake of saturated fats! They are important for the
testosterone secretion and manny more human body
functions.
Here is the best sources for dietary fats:
- whole eggs [egg yolks are full of saturated fats!]
- beef steak [great source of saturated fats]
- pork or other animal lard [source of saturated fats]
- wild salmon or other oily fish [great source of
unsaturated fats]
- linseed and linseed oil [great source of unsaturated
fats]
- whole nuts and seeds and their oils [walnut, hazelnut,
pumpkin, sunflower, hemp seeds - they contain most of
unsaturated fats]
- avocado [source of unsaturated fat]
- butter, whole milk [great source of saturated fats]
- coconut oil [great source of saturated fats]
- olive oil [most unsaturated fats]
- cocoa beans or bitter black chocolate with no sugar
[most the saturated fats]
- peanut butter [most unsaturated fats]

Here is how the most common sources of fats look like

Saturated fats. They will be in solid state at room

temperature [coconut oil, meat fats, GI butter] are best
suited for high temperatures, so they are suitable for the
meal preparation [cooking boiling, frying]. Unsaturated
fats - they will be in liquid state at the room
temperature [linseed, hemp oil] are not good for the high
temperatures. They are not stable and will oxidize and
produce free radicals, which are dangerous for your
health. So keep unsaturated fats at the cool and dark
places. Consume it chill.
You should get about the third of your daily calories
from dietary fats, one half coming from the saturated
and the other half from the unsaturated fats. It is easy to
overuse fats, because 1 gram of fats contains 9 calories. It
is more than double compared to the calories from 1
gram of protein or carbohydrates! So watch the
quantities.

Carbohydrates.
Carbohydrates are the primary energy source for most of
physiological processes, organ functioning and physical
activity of course. I forgot the muscle building. The
process of muscle protein synthesis also requires the
energy!
Here is how the most common sources of carbs look like

Human body can storage only the limited amount of

carbohydrates. It is stored as a glycogen in the muscles
[1-2% of the lean muscle mass] and the liver [~100 grams
for adult]. All excessive amount of carbohydrates are
transformed to the fats [the most famous fat storage
could be seen on our belly].
So if your glycogen storages are full and you consume
carbohydrates, they will be converted to the fat and
stored in the fat tissue. To avoid fat tissue increase,
carbohydrates must be used only before or after
physical activity, which depletes glycogen storages. In
other words, you must deserve to eat carbs, otherwise
you will gain fat.
Glycogen is the main fuel for the short higher intensity
physical activities, like lifting moderate or heavy weight
for 8 or more reps. So if you hit the gym with depleted
glycogen storages, you won't do much under the barbell.
My suggestion for the pre workout meal [30 - 60 minutes
before the workout session] would be oatmeal, oven
baked white potatoes, bananas, pancakes from the
wholemeal flour [barley, spelt, rye, buckwheat, oats].
These sources will replenish your glycogen storages
quickly and will release your inner beast. Although they
are only acceptable before the workout session or right
after it.
For the rest days would be better to choose sprouted
whole grains [barley, rye, oats etc.]. Eat it in the morning.
This way the slow released energy will be used for your
daily activities and no excess energy will be left for the fat
storages.
All carb sources can be evaluated by the glycemic index.
The higher it is, the faster it will raise your blood glucose
and the higher possibility, that it will be converted into
the fat. Here are the main carb sources divided by the
glycemic index ranges: low, moderate, high.
Low GI < 55 Medium GI [56..69] High GI > 70
baked potatos, french fries,
oatmeal, basmati rise, rice, wheat flour [only grain
brown rise, whole grain raisins, grapes, unpeeled endosperm], modified
pasta, quinoa, raw carrots, boiled potatoes, whole starch, mashed potatos,
sweet potato, kidney beans, wheat, banana, potato chips, honey, cooked
peaches, apricots, pumpernickel bread carrots, popcorn,
strawberries, blueberries watermelon, sugar, white
bread

Glycemic index will be higher for the processed foods. For

example cooked carrots have glycemic index above 70,
while row carrots are under 55. The more processed food,
the higher glycemic index it will have.
On the other hand, you can lower glycemic index of the
dish by mixing high glycemic index and low glycemic
index carbohydrates. For example, mashed potatoes
enriched with the few table spoons of bran would have
lower total glycemic index than mashed potatoes alone.
Rich in dietary fiber bran would slower the absorption
of glucose into the blood.
Few words about fructose. Fructose can only by utilized
by the liver. It can't be converted to the muscle glycogen.
So it's easy to overdose fructose, as it is converted only to
the liver glycogen and all excessive glucose will be
processed into the fat.
Perhaps you know, that fructose is found mostly in fruits.
Hey, that's where the name of fructose came! Sad news,
but the intake of fruits should be controlled. Anyways,
you can eat your favorite fruit or few fearlessly right after
the workout session.
Vitamins and minerals.
Although most of necessary vitamins and minerals are
found in the macronutrients mentioned above, I will
emphasize which are the most important for you and
what sources they come from.
These minerals: potassium, magnesium, calcium,
sodium, iron and phosphor, are the most important for
people who are training heavy.
Magnesium, potassium, calcium and sodium are required
for the effective functioning of central nervous system
and muscles. Your CNS should be able to trigger all motor
units effectively while you're under heavy weight.
Phosphorus is essential mineral for the growth, repair of
body cells and energy production [hey, it is part of
Adenosine triphosphate, ATP!]. The highest density of
phosphorus along with calcium can be found in human
bones. So both of them are key elements of the human
body skeleton.
Iron is responsible for the oxygen transportation, so it
plays important role for recovery after a hard set.
Here are the main sources for these minerals:
Potassium Magnesium Calcium
white potatoes, tomatoes, Sunflower seeds, bitter dark
kidney beans, dried chocolate, whole grains, hard cheese [parmesan for
apricots, peaches, bananas, spinach, pumpkin seeds, ex.], curd, raw milk, collard
avocados, wild salmon, wild salmon, tuna, kidney greens, broccoli, almonds
tuna, halibut, row milk beans, avocados
Sodium Iron Phosphor
organ meats [liver, heart],
pumpkin & squash seeds,
table salt, hard cheese, chickpeas, pumpkin seeds,
hard cheese, wild salmon,
tomatoes juice beans, lentils, spinach,
pork, beef, beans & lentils
sesame seeds
A, B group, C & D vitamins are key for the people, whose
concern is weight training.
Vitamin A participates in protein synthesis, muscle
growth, helps to heal inflammations, protects from free
radicals.
B group vitamins [most important B1, B6 & B12]
participate in metabolic processes, are necessary for the
effective central nervous system functioning and muscle
contractions, help to absorb important minerals for the
active people [iron, magnesium, potassium] and recover
from stress.
C vitamin helps to maintain your immune system, to heal
inflammations and to absorb iron.
D vitamin is essential for the healthy and strong body
skeleton maintenance, and helps to absorb essential
minerals [calcium, phosphor and magnesium].
Here are foods highest in essential vitamins:

carrots, sweet potatoes, turkey liver,

Vitamin A paprika, mangoes, whole milk, kale, peas,
dried apricots, tomatoes
beef, beef liver, spinach, wild salmon, oats,
Vitamin B group eggs, bananas, avocados, almonds, black
bitter chocolate, whole milk
peppers, dark green leafy vegetables,
Vitamin C strawberries, broccoli, kiwi fruit, papayas,
black currant
cod liver, wild salmon or other oily fish,
Vitamin D
sunbathe, whole milk, egg yolks, beef liver

Most vitamins are very sensitive for high temperatures.

Always include raw, unprocessed foods in your diet. You
don't need deficiency of vitamins! A & D vitamins are best
absorbed when accompanied with fats.
As you can see all necessary minerals and vitamins are
found in macronutrients [proteins, fats and carbs] listed
above. If your diet includes the variety of them, you
should satisfy your mineral and vitamins needs. If you are
not sure about the quality of your diet, you can
complement it with minerals and vitamins supplements.
Water.
Just stay hydrated. Don't over drink though. Get a cup of
fresh water or green tea between your meals. Don't forget
to restore your body liquids after workout session.
Consume your liquids slow, sip it.

Regime and food preparation.

Estimate required quantities of macronutrients [proteins,
fats and carbs] and split it in as manny meals as you like.
Build your eating schedule and then stick to it. You are
NOT supposed to eat once every 2 or 3 hours! It could be
the case for the contest preparing fellow, but not
necessarily for you. So don't feel guilty about it.
Your body loves the consistency. If your daily schedule
allows you to eat 3 times a day, eat 3 times a day then.
Always at the same time. Just satisfy your daily calories
and macronutrients needs.
When you will get used to your meal schedule, your body
will remind you about the meal time by itself. The
digestive tract will be in full readiness, when the meal
time comes. You will be capable to recognize the real
hunger! This is a win, while most of people are tend to
confuse hunger with the boredom, or negative emotions
like sadness.
If you are able to get your nutrients in a few big meals
through the day, your digestive tract will adapt to absorb
bigger food amounts at a time. If your preference is to eat
more frequently and in smaller batches, your digestive
system will adopt to absorb smaller amounts of food, but
more frequently. You digestive tract is no exception to the
adaptation.
Plan your meals few days in front. Prepare food for the
next day or eat it the same day. I wouldn't recommend
you to prepare meals for all week. To cook 12 or even 18
meals [2-3 meals for 6 days] at a time will exhaust you
probably. Besides, frozen and then heated food does not
taste so good as a fresh meal. It never will.
The most effort should be put for the main meal [fresh
meat or fish] preparation. Try not exceed 30 minutes for it
anyways. The best time saving techniques for cooking are
these: steaming, poaching and grilling. The first two
methods are preferable as it will save not only your time,
but also nutritional meal value. And the dishes will taste
really good! Poultry, fish, aged beef will suit the most for
the quick and tasty meals.
These sources of animal proteins expire very quickly, so I
wouldn't recommend you to store meat and fish for
longer than two days. Dairy products will be the second
susceptible group for longer storage. While there
shouldn't be problems with the whole eggs, nuts and
seeds, avocados, whole grains, potatoes, fruits etc.
Here is example of my daily meals:
meal time meal preparation time, min.
2-3 whole eggs [weak boil],
2oz of oats with banana,
6.30 - 7.00 5
apple or other fruits and
berries
whey protein & potatoe
starch shake, 1.5oz and 3
9.00 - 9.30 water
steamed turkey breast,
10-15oz, spinach, tomatoes, 25
10.00 - 10.30 pickles, basmati rice, 1.5oz
cup of whole milk, walnuts,
1
12.30 - 13.00 ~1oz
16.00 - 17.00 cup of whole milk, avocado 1
whole milk curd with
cinamon and 1 table spoon 3
19.00 - 20.00 of strawberry jam, 15oz
I will start my day with the fast digesting proteins like the
whole eggs and whey, along with the carbs. I will eat my
BIG meal with fresh meat or fish 1 - 2 hours after the
workout session. In the afternoon I will stick with dairy
products and fats from nuts, avocados or seeds. I will
finish my meals of the day with the curd, which is rich in
casein [it is absorbed slowly so it's best for the long
starvation periods, like night sleep for example].
You can have a few cheat meals during a week. Enjoy
your cheese cake, bottle of cola or get hot and tasty slice
or two of pizza Margherita. It won't harm your forms, if you
will control yourself and won't overeat these goodies.
So this is the main tips on proper nutrition. Keep it
simple, convenient, but healthy and tasty at the same
time, otherwise you won't stick to it for long. This is not a
diet, this is healthy nutrition for your lifetime. If it will
demand too much effort of yours and you won't enjoy
your meals, you won't stick to it for long.
 References

What a Weight Trainer Needs To Know About Muscle by

WeightTrainer.net
Training Frequency by WeightTrainer.net
Sets And Reps And How To Perform Them by
WeightTrainer.net
Practical Programming for Strength Training by Mark
Rippetoe
Stronglifts.com by Mehdi
The Neuromuscular System Part I: What A Weight Trainer
Needs To Know About Muscle by WeightTrainer.net
Growth Part I: Why, And How, Does A Muscle Grow And Get
Stronger? by WeightTrainer.net
Carbohydrates, Insulin and the Glycemic Index by
WeightTrainer.net
The Warrior Diet: Switch on Your Biological Powerhouse
for High Energy, Explosive Strength, and a Leaner, Harder
Body by Ori Hofmekler
Dietary Fats, Prostaglandins and Hormones by
WeightTrainer.net
Making A Strength/Size Routine Part I: Exercise Selection
by WeightTrainer.net
Starting Strength: Basic Barbell Training by Mark
Rippetoe
Essentials of Strength Training and Conditioning by
National Strength and Conditioning Association
High-Intensity Training the Mike Mentzer Way by Mike
Mentzer & John Little
 Feedback

If you have any ideas on how to improve this eBook, I

would be really happy to get your email. Email me
[email protected].