EDITOR’S LETTER
havoc on your recovery
system is vital for making
consistent gains. Including
variation also breaks the
monotony of doing the same
exercises all the time. It drives
me crazy when lifters tell me
they just “go by instinct” in
the gym. There should always
be method in the madness.
Never just go into the gym
and wing it with weird moves,
rather lift to accomplish a
goal. This does not mean you
have to be super rigid. Always
be on the look out for new
lifts, variations or interesting
Bodybuilding attracts all sorts: Yours truly with masters
techniques you can use in
in their respective fields: bodybuilder Johan “Bossie”
your current routine.
Boshoff and photographer Soulby Jackson.
When you deadlift like
Dorian you start with one full
rep, but when you lower the
METHOD IN THE MADNESS
barbell you stop just below
your knees before reversing the rep to the
hasing the Big Three (squat,
starting position. A good idea is to do this
bench press and deadlift) can get
particular version at the end of your back
tiresome. Please, all you barbell
routine. With less weight you can train this
zealots who are only interested in bone-
crushing strength, don’t stop here. Read on. move more frequently and recover better.
Winter might be the perfect time to train
Although there is nothing more awesome
differently and give your muscles the chance
than picking heavy shit off the ground,
to heal up after going hard and heavy, and
changing gears once in a while and using
before you return with renewed energy when
other lighter training tools (machines and
the temperatures rise again.
dumbbells) can keep your training fires
I consider building a better body as
burning, especially in the winter months.
much a science as a pursuit of physical
If the idea of using something other than
excellence. It is not surprising that it attracts
a barbell irritates the hell out of you, a small
all sorts of people. Some put emphasis on
change in how you execute a particular move
chasing hypertrophy to improve their body
can also make a huge impact. To prove this
composition, while others are building their
point I will take a practical example from
base through volume and strength.
my own life. Lately I’ve been itching to get
Whatever your individual goal, if you want
back to regular deadlifts, but have found that
to recover sufficiently from your workouts,
the three-quarter deadlift, a variant of the
traditional lift first popularised by Dorian Yates, you need to manipulate volume, intensity
and frequency. If your volume and frequency
is easier and lot safer on my lower back. Over
the course of his six-year reign as Mr. Olympia, are too high you need to dial down your
Yates redefined the standards for muscle mass intensity a few notches to reap the rewards.
If you find it hard to train without volume and
and density with his “Blood and Guts” style
intensity you sh