Mechanical Advantage – is the ratio of the force exerted by a machine to the force applied to a machine.

Our muscles contract to exert force and our skeletal structures (made up of simple machines – hinges, ball and sockets, etc..) transfer that force into motion. But the force exerted by our muscles (input) is not equal to the force we can use to move our bodies or lift other objects (output). let’s look at some of the factors that cause this increase in force output, first would be bone length and muscle attachment points. Generally shorter bone lengths are better for strength output then longer bones, also attachments further down the bone being moved would give better leverage and therefore the ability to lift more.

The above two factors explain why a smaller man may lift more then a bigger man, but there is nothing we can do about the length of our bones or the placement of our muscle attachments. There is another factor that we can use in our training and that is that even taking into consideration the information from Part 1 of this series (Gravity), due to the change in mechanical advantage during a full range of motion all exercises have a harder part and an easier part. Different movements have different strength curves, but usually the closer you get to full contraction the stronger you are.

All this just serves to show that when lifting fixed resistance over a full range of motion you are limited by the range of least mechanical advantage, in other words – The Sticking Point. If you are only lifting as much as you can handle in your weakest position you are not overloading your muscles to your fullest ability.

There are a few ways to overcome this – (1) Partial Movements and (2) Variable Resistance.

(1) Partial Movements, these are also called 1/4 reps or lockouts. With this method you need some adjustable squat stands or a power rack, set the barbell so you only do the top part of the movement. For example, the top 6 to 8 inches of the squat, this is when you’re in your strongest position to lift some really heavy poundages. The benefits to this type of training are both physical and mental, on the physical side you will be forcing you muscles to lift heavier weights thus increasing their strength (most trainees find that they are much stronger, when they return to full movements after a cycle of partials), on the mental side you get over a fear of handling really heavy weights and feel like “I can lift this, I’ve lifted even more then this before”.

You can do partials on overhead presses, bench press, deadlift, curls, etc., you will be able to handle a lot of weight with this technique, but to avoid the chance of injury work up to it gradually, so that your muscles, tendons and ligaments get used to the big poundages.

(2) Variable Resistance, this is done over a full range of motion and requires some method of increasing the resistance as your strength increases due to more mechanical advantage as you get closer to the fully contracted position. Nautilus was the first to put out machines that provided variable resistance and since then many manufacturers of exercise machines have also built this factor into their machines. But not everyone trains in a big commercial gym and even some that do prefer to train with free-weights, well there are some very simple ways to create an increasing resistance.

Before he released the first Nautilus machines, Arthur Jones experimented with chains to regulate resistance. It works this way, you attach some long sections of heavy chains to the bar or weight stack and as the chains are lifted off the floor they add more resistance. You can also use small plates tied every six inches to some long pieces of strong cord or rope, you can even tie some slightly larger plates near the end of the rope so that at the point just before full contraction/lock-out you are really pushing a lot of weight. Work with this a while to get the right amount of increasing weight, when you get it right the weight should feel consistent all the way through the movement, you will have to make some extra adjustments after using this method for a while because of the previously under worked areas of your strength curve will gain more then the area near the sticking point.

These methods force you to lift more weight and you will get bigger and stronger because of them.

About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com.

Day 5 –Legs

I always think that the mark of a bodybuilder is how he can train his legs. You have to have a certain kind of mental strength to develop good legs. In my time I have done my fair share of hard leg work and I looked forward to what Robby had in store for me. Meeting Robby and Arden at the gym- Arden wanted to run through some back stretches for me after my work with Dean yesterday. Just prior to that, we had another interview outside covering the last four days work.

As we started the workout with some ab work, Robby showed me a great exercise I had never done before or even seen. It was very effective and I could feel it in the whole length of my abs. After 4 sets of this they were toasted and we moved on to.

Legs

We started out with Leg Extensions and combined these with Leg Curls. Robby was- as always- a stickler for style. He also explained his visualisation techniques. Reps were performed in a machine like style, picture perfect. We did one set each of 15 reps and moved to Leg Press with 4 plates a side for 15 reps each. Robby had me perform these nice and deep, slow and controlled with constant tension. We then went back to Leg Extensions and Leg Curls with a little more weight and around 12 reps each. Back to the Leg Press with 6 plates a side for 12 reps and then added another 2 plates taking it up to 8 plates a side for 10 reps. These were very tough to do right and a lot more painful.

It was then back to the extensions and Leg Curls, these were the hardest sets with a hard contraction at the completion of each rep. Robby made sure I got the reps and in picture perfect style, as always. It’s amazing how hard you will work, when one of the world’s best bodybuilders and legends is encouraging you to do one more rep.

Calves were next up with 4 sets of Seated Calve Raises with the magic Robby difference. He demanded a deep, deep stretch and a high, high contraction squeezing like mad. It had been a few years since I had used a Seated Calve Machine and it bit really deep. I knew I would be in pain in the morning.

I really enjoyed this workout and I had absorbed once again, a world of information and felt it also. After such work Robby said we needed to eat, so off we went to The Firehouse for some Buffalo, rice and veg. Hard work and good food, a large part of Robby’s master plan.

Day 5

We planned to do interviews today for the DVD so after a visit to another fresh market whereupon Robby and Arden introduced me to Wheatgrass. This they have once a week- shot like- like in an alcoholic shot- but this being way better for you. The green liquid looked like swamp water and I didn’t relish the taste of it, or much- like the look of it. Robby had two and Arden one- so I was in a corner- yep down it went- actually it was ok and tasted like sugar snap peas. Apparently very good as an antioxidant and has many other properties.

We headed down to the beach near my hotel for an interview, regarding all we had done over the past few days. I must say we covered tons here. Robby talked about the old days, his training now and then, his philosophies, his goals and also mine. We had a real good chat and a laugh. Robby was in great form and he always, always impresses me.

After saying goodbye for that day, I set off into Santa Monica via the bus system that was an adventure in itself. I wanted to do a little shopping before heading home in a couple of days. I had some money of Heather’s burning a hole in my pocket and I wanted some new clothes for myself. I was the typical guy, in one shop I bought it all and was out and done. Bing- bang- bosh- I don’t mess about with shopping.

When I got back to my room I headed out for some food at the Marina Café just down from my hotel. Yep it’s work is this, hope you feel sorry for me. I ordered egg whites, avocado and veg in a whole meal wrap- it was awesome. You have to try this, I eat it while reading and looking out over the Marina.

In between bites I read and have read Robby’s biography over the last couple of days and find it to be an inspiring, eye opening read. It was very in depth and deep, with a ton of motivation, I am sure Robby and Arden are on with a great seller here as it is very well written and has taken a year or so to produce. I was honored to be one of the few to read it before it goes to print. The sun shone down on the countless yachts bobbing up and down in the gentle breeze. The water clipped at the side’s harbor – yep this is the life.

Then I burnt my lip with some egg white.

‘Pleasure pain thing’.

The plan tomorrow is for me to train. I haven’t planned to train with Robby again now, but I thought I would head down to Gold’s for a quick workout and a study up on what’s out there in equipment. So that’s what I will do in the morning and then I’ll meet with Robby and Arden in the afternoon.

Ian Duckett- www.bodyindesign.co.uk

www.RobbyRobinson.net

Ian Duckett is the UK’s most formidable and sort after personal trainer and was training clients before Personal Training was in Vogue. He is a natural for life athlete and has been at the forefront of natural bodybuilding for 20 years, winning such titles as ‘Mr Natural Britain’ twice and the European title. He has also placed 4th in the World Championships on two occasions and recently won the World title, also the Pro Am – He is a reputed Powerlifter, winning 6 titles and placing 2nd in the British finals.

His passion for his work is immeasurable, this shows in the client base he has. He has been helping clients achieve the goals that they only dreamed of and has been tirelessly doing this for more than 20 years. Title winners and corporate professionals, as well as clients wanting to be the best they can be, fill Ian’s day. Ian has trained with the best and studies his standard of work constantly. ‘You should never stop learning’ is one of Ian’s mottos.

He often travels to the USA to improve and refine his art. Working recently with the great Robby Robinson–this again moved Ian forward. He is also a great believer in the power of the mind, knowing that this area is the key to unlocking potential from a client. He knows what buttons to press and how to bring out the best in the client. Ian is and has over the years been a leader in training principles and nutrition ideas, he is copied many times but never duplicated.

He is a sort after Guest Poser and seminar speaker, conducting seminars in gyms up and down the country and also in supplement outlets. Ian owned and ran one of the most successful gyms in the UK. Future Bodies Gym was a 10,000 sq ft home to many champions and successful clients alike. Future Bodies was sold in 2002, since then Ian has concentrated on his BodyInDesign Personal Training business, phone consultations business and maintaining his website and product sales. Ian is very goal orientated and has achieved each of the goals he set out to do, such as – Writing 4 books – Producing training DVD’s – Producing a subscription only magazine – A supplement company – Designing and producing training t-shirts – Producing motivational art work.

It is safe to say that Ian gets the most out of each day and he has that rare combination these days of knowledge and experience. Professional Background . Director of bodyindesign Ltd . Personal Trainer . Author . Illustrator . Contributing writer to other websites and magazines Significant Accomplishments . 1989 – Mr Natural Britain . 1995 – Mr Natural Britain . 1999 – Mr Natural Europe . 2005 – 2nd in the Natural Pro Am . 2005 – 4th in the Natural World Championships . 2006 – 2nd in the BAWLA Powerlifting British Championships. 2007 Pro Am winner–Guest Star at the NPA British–2007 World Championships winner. . Winner of more than 25 other regional bodybuilding titles Ian has had more Area and British title winners as clients than anybody else and has been doing this for at least 20 years.

Ian’s area of experience is in the training of figure girls, he has had winners and top placings in this class, both in British and International competitions, for many years. Ian has been a featured writer in Hardgainer magazine and has been featured in many books and publications over the years. Ian has published four books that were sold in major book stores and supplement companies in the UK. They still sell now on the internet through his website to all corners of the globe.

Ian has also produced two training video DVD’s that have achieved the same results as the books. TV Appearances . Calendar . Sky TV . Look North . Radio Leeds . BBC tv inside eye. Featured Articles . Hardgainer magazine . Featured model in Stuart McRobert’s ‘Build muscle, lose fat’ book in 2006 . Health and Strength magazine . Musclemag International- feature writer for 4 years . Bodypower . Bodybuilding Monthly . The Beef magazine . Yorkshire Post . Cyberpump.com . MrUniverse.com . Allsports . Maximuscle . Numerous other health and fitness publications over the last 20-25 years. Individual Athletes . Jenny Garside – 4 time Britain winner and 2nd in the World Championship ladies figure class 2005–Winner BNBF British 2007 –NPA British 2007 –Worlds 2007. . Claire Cotter – British Finals winner and 3rd in the World Championships 2006–2nd–NPA British 2007. . Karen Wriggles – Mike Williams Classic winner . Michelle Clift – UK winner and 3rd twice at the British Finals. . Debbie Scholefield – Yorkshire winner–3rd NPA British 2007. . Julie Ainsworth – Multi title winner . Lynn Beman – Title winner . Annie Davis – Yorkshire winner and British finalist . Frances Walton – Title winner . Andrew Barber – British Under 21 winner . Rob Gorry – Title winner . Ian Cooper – Multi title winner . Helen Everson – Title winner . Gayle Bellamy – British Under 52kg winner . Local TV stars . Phil Guy – Multi title winner .

And more than 60 other title winners and finalists over the last 20 years. Corporate Clients . Walkers Transport . Nick Marr . Dave Symon. Nutrition Companies who have supported Ian . Allsports International . Maximuscle . Udo’s Oil . Natural Nutrition Products . Organic Foods Currently Ian is supported by ‘AST Sports Science’ supplements, his clients are also. . Many more camps at Bodyindesign. . New vidoes on youtube. . 2-New books in 2009 .

Continue to help clients achieve their goals Ian has created a name for himself in the world of figure, bodybuilding and natural health. His passion and innovation have kept him at the top for years. He is truly a trainers’ trainer – in fact his nickname is The Guru. Need we say more? Areas for more info: Short and sharp book—True Grit book—bodyindesign web site—look for articles on this site and others featuring Ian.

Who I’d like to meet:
I have met most of my hero’s Robby– Arnold–Stallone–Labrada. I never got to meet the now passed away Arthur Jones. He was an awesome man that changed the industry I am in today.

Be sure to visit Ian’s website, www.bodyindesign.co.uk.

Part I – Just an Illusion

Bodybuilding on stage is about creating illusions.  Doing what it takes to give the appearance of having more volume in some areas and less volume in others by manipulating your body when viewed.  Note I said volume not size or weight.  It’s not about the scale rather the volume of space one can occupy.

That is the end all.  The presentation of body manipulation all the while taking into account the viewpoint of another – be it a judge or observer – is what you are striving to effect. The human brain is very keen in picking out and noting differences of the dichotomies. Light – dark, big-small, fast-slow, etc. It is imperative to play on these observations in order to positively affect the emotions of the observer in your favor. Most every show I’ve entered, I was the smallest guy in the class, but even with that I was able to win my share of events.

Remember flexing is a contraction – when things contract they get smaller! Think about what you’re doing in a front double bicep shot: Bringing your hands IN, flexing your pecs IN (which the above two pull on your lats hunching you forward and down) and flexing your abdominals IN and DOWN.

On paper, the pose is ill suited to show ones physique, but this all changes if you know how to offset these contractional shrinkages by using your ribcage effectively. The area of the torso is the make or break area.  By volumizing the chest cavity, you create a stable base to flex against!  Think about it, when you raise your rib cage you’re: Posture gets better, your head goes back, your chin goes up, your shoulders raise and go back, your chest is pushed out, your lats appear and your arms raise.

And that’s just standing relaxed!  Now go into the pose with a high ribcage you have a something to flex your arms against.  As your arms are contracting in, your ribcage is pushing out against your shoulders in turn pushing against your arms – creating a stable balance between the muscle’s insertion and attachment points. You ribs also are pushing against your lats popping them out.

By doing this high ribcage shot, the poser now can create the dichotomies within.  A high ribcage pulls the skin covering the abdominals and shrinks the volume of the waist.  Now you have a superman/wonder woman cartoony look, with a small waist and high torso bringing everyone’s attention to the difference in size; not necessarily the size of one or the other.  People can’t put their finger on what it is, and remark that the person has a small waist or a big chest when in fact he may not have either, but it sure looks likes he does.

Now that’s the why one would hit a high ribcage shot.  Now to answer the most common bodybuilding question I get asked – How the hell do you do that????

Known as the bodybuilding/golf pro, Michael Manavian works on improving peoples health and fitness as well as their golf game. He is the author of Atomic Golf, The Alternative to Swing Gurus, Pie-in-the-Sky Theories, Perfect Greens, and Everything Else That’s Failed and is available for fitness consultations as well as golf instruction.

Be sure to visit his website, www.atomic-golf.com.