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September 09, 2010, 09:19:46 pm |
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V I S I T I R O N A G E . U S
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Topic: Anthony Ditillo (Read 3400 times)
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Terry Strand
Olympia Level
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Posts: 1748
Old School...
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Anyone know what Tony passed away from....? Hope I'm not starting a rumor, but I believe he died some time ago. Loved his hardcore training approach and his passion for our sport.
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Terry Strand
Olympia Level
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Posts: 1748
Old School...
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Thanx for the info. I'd seen photos of him when he had lost all that hard-won bulk, very striking, but I am curious to know if he'd passed away from heart problems, possibly caused by his extra bodyweight, and high caloric diet.
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Andrew Skelton
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It is reported that he died from a heart attack in 2002.
This information was from his son Adam.
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Andrew Skelton
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Here's a few more pictures for anyone who has not seen them.
I have a large PDF file at home which may of be interest to some.
His focus was always on power and bulk - in his words.
Anthony advocated lower reps with higher sets.
Typically 3-8 reps for sets of 4+.
Usually sticking to low reps 1 - 4 for strength and 5 - 8 for mass.
Sound advice I think many would agree.
There is some great great routines and information out there if anyone is interested to look.
Power & Bulk forum contains some info on his training style as does the Dezso Ban blog.
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Andrew Skelton
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One more.
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virgil
Olympia Level
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Posts: 310
I love YaBB 1G - SP1!
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I remember reading his articles in Iron Man, they were all pretty informative. He was a big believer in rack training, and if memory serves ...brewers yeast. I think he may have incurred injurys from a platform collapsing while he was lifting, and never recovered. Not sure though...anyone remember for sure?
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Andrew Skelton
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Virgil,
Yes you are correct about him sustaining an injury on the rack.
What I have heard is that he was squatting or pressing on a rack at the time - not sure what age - and an adjacent person crashed a loaded barbell into his tricep.
The story goes that the muscle never fully recovered and atrophied badly as a result of the damage.
I assume that this was later in his career as I dont recall ever seeing this in his writings or any noticeable decrease in the muscle in any photographs I have seen.
Thats all I can remember off the top of my head.
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Mark Jackson
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CHAPTER ONE
The Single and Double Progression Method
W
hen beginning a book on physical training, I feel it is only natural to begin with the most basic concept used in any barbell endeavor. We all use this training aid in one form or another and its use makes possible the goals of which our dreams are made.
By single and double progression I mean the basic way we arrange our sets and repetitions with a given weight, which will enable us to do so many things in our training, that its usefulness cannot and should not be overlooked when discussing barbell training, in general.
All trainees use this method for keeping track of their progress as well as preventing injury and over-training. In fact, I would go as far as to say that most of today’s problems concerning progress with the weights stem from a mistaken notion of the use of this single, double and even triple progression system and all it pertains to.
When attempting to add to your physical strength, basic training principles such as the proper pacing of your sets and repetitions as the rate of weight increases as time goes by are most important to insure proper training pace, freedom from overexertion, proper recuperation and a lessening in training injuries. We shall now endeavor to explain just what the single and double progression system consists of.
Since most of you reading this should know by now what a set and rep consists of, I shall take for granted your being able to follow me and we shall digress further into the subject at hand.
Since all our work with weights consists of using various sets and repetition systems it is only natural for us to try and reduce this concept down to its scientific simplistic essence and thereby guarantee results as fast as could be expected under normal circumstances.
When we use a certain amount of weight in an exercise, this consistency of weight becomes the unchanging variable should we decide to do more sets and more repetitions with this same weight. In such a case, we are increasing both repetitions and sets while the amount of weight remains constant. This would be an example of double progression. If, however, we keep the weight and the sets the same and increase only repetitions, as time goes by, then we are using a single progressive system. If we increase the repetitions and sets plus weight, strength permitting, we would be using a triple progression system. This system is extremely tiring and severe and recommended only for brief intense periods of specialization.
The importance of these basic concepts cannot and should not be overlooked for most sticking points are caused by not following or understanding these training aids. We say “aids” because this is what they are. Used correctly they form a direct link between present and future physical success.
Let us assume you were capable of performing 10 curls with 100 lbs. resistance. After thoroughly warming up (such as 60x10, 80x10) you put on 100 lbs. and begin your first set. Ten reps are made. Now using the single progression system you would gauge your progress by how many reps you could add on to the initial set of 10 using 100 lbs. This would come to around 13 or so, within a few workouts. When 15 curls could be done, the weight on the bar would be increased by a few pounds and the process would begin once again.
Using a double progressive method we would not only try to increase the repetitions with the 100 lb. barbell but we would also try to include more than one series of repetitions with this weight and while these additional sets might not immediately net us three or more sets of 10 repetitions, in time such a goal would be achieved and the increase in our strength and muscle size would be clearly visible.
We could also add to this progression by increasing not only the sets and repetitions, but also the weight: such as 100x10 – 105x8 – 110x6 - and finally, back to 100 for as many repetitions as possible. It is this triple progression system which gives us the most work in the shortest time with the quickest results!
When a powerlifter is squatting with a weight close to his limit, he knows he’ll progress much faster if he periodically attempts adding repetitions to this weight rather than simply trying to peak out with a maximum every week of so, thereby training on “nerve” in place of common sense.
Our system can and will adapt to increased stress (work) if given time and rest. By gradually adding repetitions to a 90% limit weight and eventually going into increased sets and repetitions with this weight, not only will our limit single attempt increase, but our muscular size and repetition strength will increase also, since we would be progressing as fast as our system would be capable of without using “artificial aids” (steroids).
Let us assume our best back squat is 500x1. Ninety percent of your limit would be 450. Most men would be able to do two or three repetitions with this weight for one set; or five single attempts, whichever they preferred. By using 450 as a base, we have already established that five single repetitions could be performed with this weight. Now, by trying to increase our repetitions, ever so slowly over a given period of time, we would eventually go from 5 singles to 5 triples with this same 450. Such would be a simplistic method of increasing your squatting proficiency.
There can be a time when because of past injuries to various muscles and joints, trying to increase repetitions with a heavy weight becomes impossible due to the possibility of re-injury. In such a situation, the repetitions could remain constant and the sets could be increased, thereby decreasing chance of muscle or joint strain while progression is still possible. A good example of this would be my training partner, Dezso Ban. Due to past injuries to his knees, he found himself in quite a predicament when it came to squat training. Light weight and high repetitions became impossible due to the possibility of recurring muscle pulls. High poundage and low repetitions became necessary, although too high a weight would also most likely re-injure the knee joint complex. However, by manipulating this single and double progression system he was able to increase the amount of sets and reps with a heavy weight (485) and in time was capable of ten triples with this weight.
How many guys will work up to around 400 on the bench only to become stagnated and stuck. Do you know why? Because for most of us, 400 on the bench is quite a lift and this realization forces us to think of it as a limit. Also, when we use the double progressive system and finally work up to a weight like 400, we hate to reduce this weight back down to 360 or so and begin to schedule a peaking out double progression system even though it was this system which helped us initially.
Take this same man, who’s stuck at 400 in the bench, and forbid him to do any singles for a period of 3 months; reduce the bar down to 350 or so and have him systematically add sets and repetitions with this weight and at the end of three months test him. He will have gained! When using a double progressive system, I myself have a personal favorite. I begin with a weight I can use for 7 sets of 3 repetitions. What I try to do is, over a certain period of time, increase the number of sets with this weight until 10 sets of 3 are possible. I then made one of two choices; I either keep the sets at 10 and increase the repetitions to 5, or I increase the weight by 20 lbs., and begin once again with 7 sets of 3’s. This type of scheduling of sets in a progressive manner was also coupled with two other types of progression to ensure continued progress over a long period of time. One schedule called for higher repetitions (5) and lower sets (7), and from there I would go from 7 sets of 5, to 7 sets of 7 and then I would increase the weight. This type of schedule is more suited for heavy bulk building or bodybuilding than for strict strength training but it is a basic, useful, tool nonetheless.
One drawback that this second system had was the lack of appreciable strength increases as compared to muscle size. The first system increased both size and strength, however, the high number of sets (10) made it costly as far as training time was concerned. However, for the most part, both types of progressive cycling have their place in modern strength methodology.
Finally we come to the triple progression in training. By triple progression I mean increasing the sets, the repetitions and the weight at the same time. Powerlifters have used offshoots of this method for years, not knowing the name for what they were doing. Some call it the “pyramid” system, others call it “peaking out.” Whatever name you choose to call it is obvious it is the most accepted and most arduous system to use for any length of time.
Most lifters will follow something like this: 1x10/1x8/1x6/1x4/1x2/5 sets of 1 (5 singles at 90% max). Or else they will go 5-4-3-2-1 working up in weight to one maximum attempt that day. I’ve also seen many go to 3x1/3x2/3x3/3x5 thereby warming up and going to around 90% for 3 singles, drop 20 lbs., and go to 3 doubles, drop 20 lbs., and go to three triples and finish up with 3 sets of 5’s. Each of these three methods you will find effective if approached with caution and common sense. Each one uses triple progression and in each case, when the top weight choice is comfortably possible, all weights are increased in all sets on the next workout, while the sets and repetitions remain constant.
We also have the type of training used by various “supermen” throughout the years. Basic single progression (when carried to the extreme) will increase your exercise poundage, over a given length of time. Begin with a 90% limit weight. Each workout perform more and more single attempts until you are lifting the bar between 15 and 20 times. Such a simple method can yield much in the way of results.
Finally we come to a combination bulk and strength routine using double and triple progression interwoven through it. We would gave one basic strength move using triple progression such as bench presses for 10/8/6/4/2/1/1/1 and 2 or 3 assistance movements using double or single progression, such as dips, flyes, and triceps extensions for a given number of repetitions and the only changing variable being an increase in the number of sets we perform for each. 5x5s going to 8x5s or 7 x 3s going to 10 x 3s would be two good examples. It would also be possible to keep the weight static in certain movements and increase the repetitions per set, resulting in aerobic conditioning and muscle size increase as well as endurance.
While discussing our double, single and even triple progression system, we cannot overlook its ability to control our ultimate ability to absorb both training volume and training intensity. By training volume we mean the all-over training volume and training intensity. By training volume we mean the all-over amount of work we perform during our workout program. This sounds simple, yet it is quite complicated. First of all, we can increase the amount of work in three basic ways. We can increase the number of sets with a steady weight. We can increase the number of repetitions with a steady weight and finally, we can do both. Naturally, increasing both the number of sets and repetitions cannot and should not be done immediately, for such a “shock effect” would have a detrimental effect on our bodies and emotions. Since such an action would result in additional psychic strain, we should proceed with caution when attempting to increase training load through a double-progression system. However, as an evaluator of our training load, such a method is indispensable! Since we all should maintain a regular log, we can easily refer to it from time to time and compare past workout volume with our present training load, and it is here our volume conscientiousness comes into relevant importance. If we were to find that during the last few training weeks (4-6) we have neither increased our sets or repetitions with our training weights, then our training has been neither good nor bad, but relative to our momentary point in time and constant as far as ultimate goals are concerned.
It should be pointed out here that an increase in work load can be a goal in itself (particularly in bodybuilding). However, in strength lifting the ability of an increase in training load can mean the body is capable of accepting a heavier (more intense) stimulation and here is where training intensity comes into play.
Training intensity means how hard we work as compared to how much. Using a simple example: 3x10 with 100lbs. is not as intense as 3x15 with 100lbs. or 3x15 with 110lbs.
Training intensity can be easily regulated or controlled by using a single progression method and keeping the sets and repetitions constant and the increase in strength brought about by increase in weight (resistance).
This method of strength training is widely accepted by weightlifters and strength seekers throughout the world. However, its one drawback is that sooner or later we reach a point of diminished returns where we can no longer generate their mental or emotional psyche needed to add heavier weight onto our bar and it is at this point where staleness sets in.
By using a double or triple method of progression we insure a longer ability of our bodies to adapt to the continuous stress of physical endeavors. Surely a revamping of our opinions concerning these basic systems is in order for, indeed, its usefulness is highly underrated and misunderstood.
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"Dare to dream" Tom Platz
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Mark Jackson
America Level
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Isometric and Isometronic Training
D
uring the early and middle sixties, isometric training became a household word in the world of weights. One particular barbell company on the east coast began advertising this new method of training and everyone who was anyone jumped on the isometric bandwagon. It was also around this time that anabolic steroids became popular and after a few years, the proponents who originally trained on isometrics were also known to have used these substances to further their gains. This led to disbelief in the system in general, since many felt it was the anabolics which largely produced the gains and not the isometric system. Little by little, its initial popularity began to wear off and more conventional systems took its place. Since then, it has taken a “back seat” to the modern methods and this is a shame, because there is much value in this method of training and exercise.
Isometrics are a very useful tool in the development of physical strength. It takes this type of training to teach you how to “strain” correctly during exercise and during the critical position in a lift, such an ability can be quite useful, if not downright necessary.
Isometrics were never intended to replace regular barbell training. It is necessary to have movement during exercise to develop physical power and balance, as well as
co-ordination. Since pure isometrics consist of no movement, only static contraction, it seems obvious that alone it cannot do a complete job. For best results, it must be used hand in hand with conventional barbell work and a proper balancing between “no movement” and “full movement” is necessary for the trainee to gain correctly.
Properly used, isometrics can bring about superior results, without so much time spent on less efficient methods and on top of this, such an intense method requires little training time. This can make the difference between missing a heavy lift because of a lack of determined effort of saving it.
Pure isometrics (pushing or pulling against an immovable object) is especially useful for power lifters. This is because the power lifts, due to their nature are slow lifts and it is this slow, grinding strength which is best developed by incorporating isometrics with regular exercises.
Pure isometrics will increase your tensile strength quite quickly and regularly with continuous practice. This is because such a training is more mental in preference to purely physical. You know you can’t bend the bar. You know there will be no real movement. Yet you exert yourself to the limit for the required number of seconds. Literally, you are trying to so the impossible. It is this overload tension which activates the nerve fibers in your muscles and teaches them how to contract fiercely and without fear or hesitation. This is isometric contraction.
This method when combined with regular barbell work, will build more muscle and strength quicker than exercise with movement alone. It is closely akin to heavy partials in the power rack and we should all know by now how important such rack work is. Where isometrics have an advantage is in their simplicity in performance, since no weight is needed. A rack is necessary, however, so once again, we see how functional a power rack can be. With pure isometrics, you can train almost daily, sometimes twice a day, for such training is very short, due to the intensity of the effort involved. Let us assume you want to work the bench press using isometrics. You can begin with two or three sets in the conventional manner, just to warm up the muscles for the work to come. Now go into the power rack and place the empty bar at the level of your chest, while lying on a bench. Place a second set of pins one or two inches higher, so very little, if any, movement can be done. Your aim is to exert maximum pressure against this bar for a period of 8-10 seconds. The first 4 or 5 seconds should be spent mentally mustering all the mental and physical force you are capable of, while the last 4 or so seconds should find you foucing at maximum. The number of sets involved is entirely a personal matter. Begin with one set and three positions for whatever movement you are working and gradually you will be able to increase your sets in the various positions, letting your body and recuperation be your guide.
A very advanced method for a powerlifter to follow should be a program of either three regular barbell workouts, along with tow or three isometric workouts per week; or to follow a standard workout with the isometric movements being done towards the end of the routine. You could either choose your sticking point and perform a few isometric holds from such a position, or perform one or more holds from three different heights of the same exercise. Whichever you choose, you will gain in strength and muscle size if you persist in this type of training for any length of time.
I have to warn you, while discussing this system, to take it easy at first, until the muscles are used to the exertion. There is a great difference between the stress placed on the muscle during regular barbell work and the kind of intense fierce exertions necessitated by isometric contraction. Many a seasoned barbell man has been injured by pulling and straining the muscles through over doing his isometric work. Hold back some, until you are used to the type of exertion necessary when doing this type of training.
As I mentioned earlier, puree isometric contraction can be very useful in the development of physical strength. Coupled with barbell work, it will greatly aid you in your quest for physical power. Its simplicity of operation fools many fellows into thinking it is a lazy means of exercise. Nothing could be further from the truth.
Along with pure isometrics, there is also a combination of rack work and isometrics entitled “isometronics.” These are measured movements with heavy weight. By combining isometronics, we have tow intense, overload methods combined into one system of operation. Isometronics can make you a superman! It combines heavy overload, measured movements and static contraction. When we couple this with a double or triple progression method, as discussed in the first part of this chapter, I feel we are at the state of the art when it comes to strength training. It will build muscles quite rapidly and your strength should make regular, systematic jumps. The performance of such movements is quite complicated, hence it is and has been misunderstood by many. Yet, I imagine, all of our top lifters have, and still do, use it regularly in their training. When you combine heavy, intense muscular exertions in a power rack, plus the isometric contraction theory, you have the most potent tool available for increasing physical strength.
Isometric strength consists of a measured movement of a heavily weighted barbell and an isometric contraction at the end of each set. This combination of heavy muscle overload will strengthen the entire muscular sections as well as nervous systems of the body. The isometric part requires a continual development of nerve force, thereby developing greater ability to contract the muscle and increase the inter-muscular tension during this critical part of a lift. This increase in the ability to concentrate while under great physical stress is of the utmost importance to our weightlifters and powerlifters. The nature of their sport requires a continuous ability not to give up during a difficult part of a lift and for that reason isometric training can greatly aid in the development of physical strength.
The bodybuilder can also reap vast reward by using this principle since it allows him to stimulate various sections of the muscle fibers which he never could have reached under regular methods. Let us not forget that this sectional training allows us to properly overload the lockout section of each lift, where the muscles are capable of the most exertion, since they are under the best state of leverage at that point, to put out the most resistance. During the course of regular exercise, we are held back by the strength of our sticking point area. If we can’t finish the repetition, no matter how light it felt when we began the repetition, the sticking point or weak zone area governs our ability to lift a heavy weight for repetitions or single attempts. By using isometronics, we can work the bottom, middle and top positions with an intensity never before realized. Whenever our sticking point causes failure, we can remedy this situation by incorporating this method of isometronic contraction.
The basic beneficial difference between pure isometrics and isometronics lies in the use of weight in performance. When using pure isometrics, the trainee uses an empty bar and exerts pressure against an immovable object. But how does the trainee know if he has expended or increased over last week or the week before? In other words, he has no actual weight on the bar, so how can he measure his progress? In my opinion in this situation he can’t! What does usually happen is that the ability to concentrate on generating force has been improved so that when he uses the same technique on a barbell he will register a strength increase. But is this strength increase due to an increase of nerve fiber stimulation or muscle fiber excitation? I think it is a little of both.
With isometronics you know how much the bar weighs, hence you know how much force you are generating when you move it. You can easily gauge your progress through the use of the single, double, or triple progression systems.
Isometronics first hit the weight world around the middle of the sixties and the first two men of any prominence to experiment with this system were Bill March and Louis Reicke. Since their methods were basically weighted isometrics, I will not spend time on their theories. What I will do is discuss with you the “Theory of Maximum Fatigue,” which was developed by Dr. Terry Todd and Dr. Craig Whitehead. Such training in a rack was not entirely new to the lifting world at that time. Harry Paschall had once described such a rack in one of his course pamphlets years before hand. My editor, Peary Rader, had a booklet out on this type of training and I believe was the first to call it isometronic. But we are concerned with the “Theory of Maximum Fatigue” and to the best of my knowledge, Todd and Whitehead created it.
Using the Theory of Maximum Fatigue, only one set is performed in each of the three positions for whichever exercise movement you choose to work on the rack. After warming in the conventional way, you choose a weight you can move from one set of pins to another. Let us say from shoulder to nose height for the standing press. You take a weight you can do 4-5 repetitions with and here is what you do: you perform the 5 reps in an ordinary manner, going from one set pins to another. When you get to repetition 5 you isometrically contract against the top one, using all the strength possible and push for 8-10 seconds. Now you lower the bar back down to the first set of pins and you try to do repetition number 6. When you can get repetition 6 after an isometric contraction with repetition 5, you know you are stronger, so the next workout you make an increase in the barbell and you begin again.
For sheer strength you would use a weight you could move from one point to another for three reps, the last being isometric and then you attempt number 4. For bulk building, I would advise you to go for 5 reps with an isometric hold on 5 and an attempt at 6.
Finally, there is another method to use during the isometric hold part of the set. Some men do not force the bar against the top pin on the last set, but merely hold it in mid-air between the two points for the required period of time, then lower it and try for the “extra rep.” This is not my preference of using this “maximum fatigue” principle, but many feel that the pushing against the top pin at a moment when the muscles are already fatigued is just begging for trouble in the way of muscle or joint injury. While I have never been injured doing this, I am sure it could happen, should a man have weak muscular links by way of malformed tendons, etc., so be sure to take it easy with this method as you are breaking it in.
Because of its severity of nature, the maximum fatigue theory will stimulate 10-20% more nerve fiber and muscle fiber stimulation. This will increase our muscular size and strength. He could use it during off-seasonal competition periods or during a bulking up period in his development. However, we as a whole should realize that this overload isometronic system will work if we do!
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"Dare to dream" Tom Platz
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