Monday, January 16, 2017

Ken Leistner on Nutrition, and a Great Training Layout ( 1986)

 Very Highly Recommended:

By Paul Carter

"This program is for trainees that have been lifting for 6+ months consistently and want to take the guesswork out of laying down a foundation for mass and strength. Ideologies from both powerlifting and bodybuilding are incorporated. 

The one thing I want to emphasize is that this is a basic program, with basic principles. One of my biggest complaints about what the internet had done about training today is make it far more complicated than it needs to be. Especially for guys just getting in the gym and trying to find their way.

So when I laid this out, I wanted to make sure that the guy following it didn't need a nuclear engineering degree to understand it, or wanted 33 peer reviewed studies from PubMed to know if it would work. The cues I give are simple, the program is simple. I wanted it to be that way. The fact is, training, at the core of it, is pretty simplistic. Especially for the beginner and near-beginner.

It is based around benching and squatting at the base, while building the back and posterior chain. There is no deadlifting and I outline why in the manual. Before you balk, let me tell you that the two best deadlifts I ever pulled were done after not deadlifting for long periods at a time, so I wouldn't worry about not deadlifting for 12 weeks. If your squat improves, and your posterior chain gets bigger and stronger, you can then move back into concentrating on deadlifting and reap the rewards.

The program is 12 weeks long, and I know if followed to the letter will absolutely help guys grow, get stronger, and give some great direction in regards to building a solid foundation for future lifting.

 - 7 weeks of hypertrophy training with lifts based around breaking rep PR's and increasing overall base strength -

 - 5 weeks of strength peak training in order to increase base level strength and create a strength base.

The program is repeatable (meaning it can be ran back to back many times over) and performance goal based.

 - Cues for techniques on the squat and bench press.

 - An emphasis on creating balance from back to front, so that common muscular imbalances are addressed from the beginning."

 -- Note: The more I study these layouts, the more I'm understanding the beauty of their simplicity and genius of design. The instructions/cues on the moves are priceless, and I only wish something exactly like this had been out there back when I was starting out.

Matter of fact, although I've been lifting for a bit more than 6 or so months now, I decided to give it a spin for a few months. It fits my schedule perfectly, even the optional 6th day, which is for me Saturday. It's already that sort of a day, depending on how busy I was at work that shift. I'm stoked and I hope no matter what layout you choose for yourself, you are too. Let's lift! Forget all the confusion about it you may have accumulated and just lift, lift like your life depended on it. And some days it does, if your like that.

And damn! I guess it is more than six months or so since 1960-something. 
Kinda moves along, this time thing, don't it. 

Dr. Ken Leistner a Little While Ago
Photo Courtesy of Dave & Laree Draper's IronOnLine
Listen to Doc Ken on training methodologies of the '60s here: 

And now for some straightforward nutrition talk from the venerable Doc Ken.

With the American public's penchant for going head over heels for every new dietary fad, it should be no puzzle why he lifter is even more prone to grasp onto the latest and greatest nutrition news as soon as it hits the airwaves. My PL USA and The Steel Tip have discussed glandulars, amino acids, protein powders and the rest of the supplement market that takes a nice percentage of many lifters' incomes monthly. 

One may feel that the expense is justified, even if legitimate research indicates that some of these products do not deliver the results they purport to, because the of psychological advantage they provide, but this isn't logical thought. I have no objections to anyone spending their money as they see fit, but did you ever wonder why PL USA and every other lifting magazine (or site) carries ads that offer seemingly new and/or more effective products on an almost monthly basis? Do you believe that nutritional science is finding breakthroughs that will adds pounds to your total and/or frame that quickly, or is it more likely that as products fall into disfavor due to lack of promised results, distributors and manufacturers have to come up with others to take their place or suffer financial loss?

More important than the supplement issue, is THE INABILITY OF MOST LIFTERS TO EAT PROPERLY OR SENSIBLY. Diet is a result of many influences, but at some point common sense has to be injected into the equation if one plans to meet their nutritional requirements for growth and repair. Many lifters do, in fact, benefit from nutritional supplements because their eating habits are so poor. How should one eat; for maintenance, repair, growth, increased muscular size and strength, maximum energy levels,alertness, and comfort. It's easy to list a number of foods that supposedly supply one with all of the nutritional micronutrients needed for good health, but if intestinal distress is the result, or if the products can not be found in a particular part of the country, it makes little sense to make their recommendation.

Fortunately, there are a number of non-commercially biased, sensible, easy to implement books that clearly explain, in a non-technical way, the nuts and bolts of nutrition, and that includes nutrition for the athlete. Most lifters will probably be offended because after reading these books it becomes immediately apparent that those who engage in heavy exercise do not have nutritional needs that are impossibly different from the average man or woman.

There is no doubt that doing a 500 pound squat sets you apart from the crowd, but your nutritional needs are based on things more important than that. One source that I always enjoy reading, having read them many times, is the series of RIPPED books by Clarence Bass. The fact that Mr. Bass is well educated, clearly spoken, and most importantly, very factual in the material presented, holds little weight (with no pun intended) in many lifting circles. "How much can he lift?" "He's too skinny to squat much, how can he tell me what to eat?" These and other pearls of wisdom were uttered by patients or former patients of mine, who failed to see that the size of one's arm has nothing to with the legitimacy of their claims or information. As it is, Clarence was, many years ago, a heck of an Olympic lifter, often competing and winning at the state and national levels.

Note: I was fortunate enough to be provided with some of Mr. Bass' numbers in the lifts, over time and in a few weight classes. Thank You, Joe R! 

 Won the 181 lb. class at SW Invitational Weightlifting Championships in Tucson
 250- 225- 300= 775 lb. total with the then three Olympic lifts.

Won the 198 lb. class at  Albuquerque Dev Powerlifting meet at Tom Young's Health Studio:
330- 460- 525= 1315 with the Bench, Squat, Deadlift.

continued . . .    

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