Category Archives: How To Build Lean Muscle

How to Maximize Muscle Performance and Fat Loss

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What you eat before you suit up for the gym can have a profound effect on your performance and results. There’s no shortage of pre-workout supplements out there that all claim to help you build muscle, gain strength, or burn body fat. But do any of those workout boosters you see in muscle magazines actually benefit your muscles?

In my previous interviews with nutrition savant, Ori Hofmekler, we covered post-workout nutrition and thyroid health. So now it’s time for Ori to set the record straight with regard to pre-workout nutrition. Get ready for some surprising revelations!

CW: Ori, is it true that you’ll burn more fat if you train in a fasted state? Is this equally true for cardio and strength training?

Ori: In theory, fat burning is maximized when you train in a fasting state. That’s because exercise while fasting forces a fast depletion of glycogen and an increased utilization of fatty acids for energy. Furthermore, this regimen improves insulin sensitivity, which is essential for burning fat and maintaining a lean body. Nonetheless, training while fasting has a serious drawback: it compromises your peak strength and durability. Apparently with a more profound effect on strength.

CW: So is there any viable way to maximize fat burning without compromising your strength?

Ori: Yes, indeed. In fact you there are two good options. First, you can use whey protein as a pre-exercise meal, about 30 minutes before training. Whey protein serves as the ideal fuel for your muscle during prolonged intense exercise and there’s evidence that it actually increases your capacity to burn fat during and after exercise.

CW: That’s pretty exciting to hear. Please explain the mechanisms involved.

Ori: First, whey protein is the richest natural source of branched chain amino acids (BCAAs), which primarily serve as a muscle fuel substrate via the alanine-glucose pathway. This pathway is your body’s most cost-effective fueling system. It converts BCAAs into glucose in the liver which is then released to your muscle in exactly the amount your muscle needs without overly-spiking insulin. Hence, whey protein enables you to sustain prolonged intense performance in times of carb deprivation and glycogen depletion. Also, whey protein allows you to perform at a higher intensity for longer periods of time so you’ll burn more energy and fat than training while fasting.

For that purpose I use 2 scoops of Warrior Whey 30 minutes before training.

CW: Ori, since I consult with you on a regular basis, I know what the second option is and I think people will be surprised and excited to hear it. Fire away!

Ori: Yes, the second option will surprise many people. An excellent pre-exercise snack is dark chocolate. I’m talking specifically here about the kind with no sugar added. Chocolate has the highest concentration of flavonoid polyphenols, which, along with energy boosting co-factors yield the most powerful antioxidant, anti-inflammatory, and energizing effects on your muscle. Furthermore, cacao demonstrates fat burning properties, and it has the most profound effect on boosting nitric oxide, which is essential for the regulation of muscle performance, repair, and growth.

CW: Over the last few years, nitric oxide-boosting supplements have become the rage amongst strength and muscle-building athletes. Can you talk a little about nitric oxide, its role, and is it beneficial to boost it while training?

Ori: Nitric oxide (NO) is a small molecule that functions as a modulator of muscle function, and it participates in the process of muscle repair and growth. The enzyme that produces NO – nitric oxide synthase (NOS), plays an essential role in the regulation of blood flow (vasodilation), force development, and muscle contractile properties. Nitric oxide triggers gene expression and growth factors that facilitate muscle fiber repair after mechanical stress or injury. In addition, it promotes insulin sensitivity and regulates testosterone production via the NO-cGMP pathway.

CW: Wow, since dark chocolate boosts NO production, and since NO helps repair damaged muscle while potentially boosting testosterone and improving insulin sensitivity it sounds like chocolate could also be an ideal post-workout supplement.

Ori: Correct, that’s why I also use it after the first post-workout feeding of pure Warrior Whey.

CW: Are there any side effects from boosting NO too high?

Ori: Yes, NO may act in your body like a double-edge sword. Nitric oxide’s metabolism yields some of the most deleterious free radicals in the form of oxidized nitrites and peroxynitrites. These are highly reactive molecules that, when in excess, lead to accumulated oxidative stress, inflammatory disorders, mitochondrial and DNA damage, lipid per oxidation, insulin resistance, and impaired energy production.

CW: That sounds pretty bad, indeed.

Ori: Unfortunately, the story gets even worse with excessive or chronically elevated NO: it can inhibit testosterone production. Accumulated excess of its free radical metabolites have been shown to cause damage and destruction of the Leydig cells that produce testosterone. This, by the way, is one of the reasons why testosterone production is shattered during chronic inflammatory disease, or after steroid abuse.

CW: I always suspected that those NO-boosting supplements you see in newsstand muscle magazines were garbage, that’s why I never used them. Am I correct?

Ori: The problem with those NO-boosting products is that they’re typically formulated to boost NO, but are not designed to protect your body against its toxic metabolites and related side effects that I just mentioned.

Virtually all NO-boosting supplements are made with free form amino acids and synthetic ingredients that are applied in excessive dosages that don’t fit human biology. If you shove in stuff that artificially boosts NO to unnatural levels, sooner or later you may experience those side effects.

CW: Well, I certainly haven’t seen any fine print in those muscle magazines that state the side effects you mentioned. Now we know why they kept that info out.

Ori: You’re right, Chad. You can’t expect to get this information in muscle magazines because their livelihood depends on advertising money from these same companies.

CW: So we know now that boosting NO production can be beneficial, but we must not boost it too high with any of those NO-boosters you see in muscle magazines because you might eventually experience just the opposite of what you’re after. Is there any natural alternative to those supplements? Is there a natural, effective way to get the full benefits of nitric oxide?

Ori: Yes, by eating chocolate with no sugar added. Chocolate is not just the most viable NO-boosting food, it actually helps protect your body from the side effects of its metabolites by binding and neutralizing these free radicals.

Indeed, chocolate has been associated with reduced inflammation, improved blood circulation, and enhanced cardiac function. It’s also been attributed as an immune supportive, muscle repairing, and libido-boosting food. And based on recent reports, chocolate has been demonstrating insulin sensitizing and weight loss promoting properties.

CW: Wow, people are going to love to hear that the right kind of chocolate can provide so many benefits from fat loss to muscle growth.

Ori: Yes, I believe that along with whey protein, chocolate is probably the most effective functional food for your muscle before and after exercise. The problem is that virtually all chocolates today are made with sugar, fructose, synthetic sweeteners or chemical alkali. All of those additives negate the benefits of chocolate.

This is why we created our new innovative whey chocolate product – ChocoWhey. This chocolate treat combines all the benefits of whey and chocolate into one product. It’s made with no sugar or alkali added and based on my experience, if you use it as a pre-exercise snack, you’ll certainly notice the difference in your muscle performance and overall conditioning.

CW: I’ve definitely noticed that I’m stronger and sustain my strength for longer periods of time when I use ChocoWhey before training. Tell the readers how you recommend they take ChocoWhey.

Ori: I eat 3-4 nuggets or half a bar (30 grams) 10-15 minutes before training. And then, for post exercise, I eat 5-6 nuggets or one 2-ounce bar about 30 minutes after my first whey recovery meal. Whenever I have a training workout that’s a few hours long, I eat ChocoWhey bites before, during breaks, and after the training session, a few bites at a time.

ChocoWhey consists of 45% whey protein and 55% dark chocolate. This product can nourish, energize, and naturally boost NO in your muscle, acting as both an anti-inflammatory and anabolic food.

CW: Thanks again Ori for another fascinating interview!

Ori: It’s my pleasure, Chad.

Who would’ve guessed that research is accumulating to support the use of chocolate as a super food? And Ori made it even better by combining it with his outstanding whey protein. ChocoWhey not only tastes incredible, but it could be the missing link for helping you build a bigger, leaner, stronger body!

Ori’s Workout Nutrition Protocol
30 minutes before training: 3-4 nuggets or 1/2 bar of ChocoWhey
30 minutes after training: 3 scoops of Warrior Whey
30 minutes later: 5-6 nuggets or 1 full bar of ChocoWhey

Stay Focused,
CW

How to do a False Grip Pull-up

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Last weekend I gave a two-day seminar at the Staley Performance Institute in Phoenix, AZ. During the seminar I talked extensively about the importance of training with gymnast rings for upper body and core development. The muscle-up represents one of the five essential rings exercises that every power athlete should do. However, it’s often too advanced at first so I explained how to break down the exercise into its components. My instruction starts with the false grip pull-up.

Mastering the false grip pull-up is the first, and most difficult, step toward achieving a powerful muscle-up. Most guys have trouble with a muscle-up because they don’t have the strength to pull a fast pull-up with a false grip, especially from the full hang position.

So let’s do a quick overview of the wrist positions for the rings.

The picture on the left shows the normal wrist position when doing a regular pull-up from rings. This is the strongest and most comfortable position for the wrist. The picture on the right shows the false grip – the grip that makes you instantly feel as weak as a malnourished marathon runner.

The purpose of the false grip is to elevate your wrist so it’s the same height as the bottom of the rings. Without this wrist elevation it’s virtually impossible to rotate your hands and continue into a dip.

When a guy attempts to hang from the rings with a false grip he usually can’t fully straighten his arms, much less pull with any significant strength. It’s definitely an uncomfortable wrist position at first. But like any exercise, you’ll get stronger and your range of motion will quickly increase if you practice it.

Before you attempt a false grip pull-up, it’s essential to have the right rings. The only kind of rings worth buying are made of wood. Plastic, metal or rubber coated rings are too slippery, especially when your hands start sweating. Wood absorbs sweat and is easier to grip. Also, chalk is necessary to keep a rigid wrist position.

My favorite rings for the money are from Christian’s Fitness Factory. It’s the best $82 you’ll ever spend. You can get their wooden rings by clicking this link CFF Wooden Rings.

Now let’s move on to the false grip pull-up. Here’s how you do it.

Starting position: establish a strong false grip and hang with your arms straight, or as straight as you can initially muster, with your legs straight and held in front at a downward angle. This position engages your abs and puts your body at the correct angle to mimic the first part of a muscle-up.

The pull: pull your body as high as possible while keeping your legs in front at a downward angle. The goal is to get to the point where your chin is a few inches above your knuckles, as shown in the picture below. Don’t worry about pulling fast, this is a slower, high tension strength exercise. Plus, it’s easy to lose the false grip if you go too fast at first. Look closely at my wrist position in the pictures so you know you’re doing it correctly.

I’m leaning back as I pull up to the top position because that body angle is necessary to flip your hands, thrust your hips back, and continue into a dip for a muscle-up. Leaning slightly back as you pull up ensures that you’re training the correct initial movement pattern to carryover to a muscle-up.

Lowering phase: the first time you attempt to lower your body into the full hang you’ll probably lose the false grip. The key, again, is to use chalk. Also, lower slowly and concentrate on your wrist position. With a little practice you’ll get the hang of it.

Perform the false grip pull-up for 5 sets of as many reps as possible 2-3 times per week. Once you can perform five full range of motion reps you’ve developed sufficient pulling strength for the first half of a muscle-up.

Stay Focused,
CW

Muscle-Up Your Training

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I often get asked what I feel is the best exercise for the upper body. Of course, there isn’t one. But when it comes to building size, strength and mobility in the upper body nothing surpasses the muscle-up. Since it combines a pull-up and dip into one movement it stands alone as being a single, unstable strength exercise that challenges the upper body pulling and pushing muscles through a full range of motion.

The muscle-up is one of those strength exercises that’s tougher than it looks. Before I attempted my first rep last spring I could easily do 25 pull-ups and dips from the rings. So when my gymnastics coach showed me the technique, I thought: Heck, I just need to pull really hard in the pull-up portion, flip my hands, and my body will continue into the dip.

I was wrong.

Yep, I failed miserably the first time I tried a muscle-up. And most of my athletes do too, even though most of them are already pretty strong and fit when they hire me. This exercise requires a lot of technique – you can’t fight your way through it, regardless of how strong you are.

So there are two important steps to prepare you for the muscle-up:

1. Perform dips and pull-ups from rings through a full range of motion

If you haven’t been training the pull-up or dip on rings, it’s time to start. Your shoulders, chest, and upper back must first get accustomed to the instability of the rings.

Second – and this is crucial – you must work up to a full range of motion pull-up and dip. The dip is especially important here. When you transition from a pull-up to the dip in the muscle-up your hands will be very close to your armpits. So you must have strength in that position to pull off the movement. This strength comes from building your strength and mobility so you can perform the full range of motion lowering phase of a dip where your thumbs touch the outside of your pecs.

Be sure to stretch your shoulders, pecs and lats, too.

2. Work up to 5 full range of motion pull-ups with a false grip

The most difficult part of learning the muscle-up for me, and virtually everyone I talk to, was getting accustomed to doing pull-ups with a false grip. The false grip (aka, deep grip) is the wrist position that allows you to flip your hands into the correct position during the transition phase between the pull-up and dip. If you grip the rings normally and attempt a muscle-up you’ll never make it. Your wrists must be the same height as the rings, hence the necessity of the false grip.

I’ll tell you upfront that doing pull-ups with a false grip is very humbling. You’ll swear your arms will never fully straighten at first when you attempt to hang in the bottom position. But like any difficult movement, be patient and your strength will increase rapidly.

Once you get the point where you can do 5 full range of motion dips on the rings and 5 full range of motion pull-ups with a false grip, you’re ready to start experimenting with the muscle-up. Check out the video below so you can start studying the muscle-up. This post just briefly covers a few of the key points.

Importantly, nothing beats hands-on instruction and coaching. Especially for complex exercises like the muscle-up.

That’s why I’ll be covering it in my next seminar. The muscle-up is one of 5 essential rings exercises I’ll teach in my upcoming Phoenix seminar on February 2-4. To find out how to attend this awesome coaching event click the Phoenix Seminar Details here.

Stay Focused,
CW

5 Powerful Holiday Gifts

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Christmas is that time of year when you often get bombarded with gifts you don’t want. Sure, your aunt might have worked for months to knit that wool sweater with dancing snowmen on it, but it sure isn’t going to help you get stronger or leaner.

So I’ve compiled a list of Waterbury-approved Christmas gifts for the athlete in your life. Or just take the initiative and buy these gifts for yourself!

1. LUMBAIR SUPPORT BY DR. MCGILL
I have an old disc injury that I’ve managed to contain over the years. Well, that was until last June when I started doing back flips. Yep, my L5 disc reminded me many mornings that it still had some residual damage. I knew I needed be more proactive so I started incorporating more core strengthening exercises and mobility drills. I also make a point to support my low back whenever I was driving or sitting at my desk.

In September, Dr. Stuart McGill happened to be in town so we got together for dinner. When I gave him a ride to the airport McGill saw the rolled up towel I was using for extra lumbar support. He gave me a befuddled look and said, “You really need my LumbAir support.”

So I got one from him and it’s basically fixed my low back pain by freeing up the constant tension I was putting on my discs. I assumed the low back stiffness I experienced every morning was normal until I started using his LumbAir throughout the day. It’s always with me: in my SUV, at my desk, and on the seemingly endless plane rides I take these days.

If you have been struggling with back pain, get the LumbAir and use it whenever you’re sitting. You can find the LumbAir at this link.

2. MY 2012 COACHING RETREAT IN PHOENIX
On February 2-5, 2012 I’ll be giving a rare, up close and personal seminar in Phoenix Arizona for the Staley Performance Institute. This retreat will be an incredible opportunity for coaches and athletes to get two full days of personal instruction from me.

Here’s the schedule for this awesome event:

Thursday (Feb. 2):
6:30pm-8:30pm– Meet and Greet with Chad Waterbury and friends in the evening. This is a great chance to just make friends in a casual environment and, get ready for our seminar.

Friday (Feb. 3):
9:00am-12pm Lecture – Chad Waterbury will cover the science of motor unit recruitment and the essential components of rate of force development – the key to athletic prowess in power sports.
2:00pm-5pm Practical – A complete hands-on session will cover the unique exercise sequence Waterbury uses to develop rate of force development for MMA athletes using three scientific training strategies. Progressions from novice to advanced will be covered.
Participants will go through a full-body training session designed to improve balance, power, and strength.

Saturday (Feb. 4):
9:00am-12pm Lecture – Participants will learn the shortcomings with the common nutritional strategies, and how to fix them. Meal timing, intermittent fasting, workout nutrition, and supplementation will be covered.
2:00pm-4:00pm Practical – Waterbury will outline the 7 essential body weight exercises an MMA fighter or power athlete should master. Progressions for each exercise will challenge even the strongest athletes. This hands-on session will transform your views on what it means to have full body power and mobility.
4:00pm-5:00pm Q&A with Chad Waterbury – We’ll wrap things up with any lingering questions you have for Chad.
Saturday Evening- 6:30-8:30 Closing dinner. Some time to socialize and process what you’ve learned at the world famous Aunt Chiladas.

This event will be the most thorough seminar I’ve ever given. My entire system for building power athletes along with my latest tricks for high-performance mobility and nutrition will be covered in detail. I’ve never agreed to do such an in-depth seminar, so this is a very limited opportunity. I hope to see you there!

Click here to find out how to attend!

3. JACO TRAINING APPAREL
I know you want to look cool when you train. But just as importantly, you want to be comfortable. Jaco is a high performance clothing company that has burst onto the hard-core training scene over the last few years. They sponsor many top UFC fighters and they make, in my opinion, the best training apparel on the market.

That’s why I was honored when Jaco asked to sponsor me.

Their performance t-shirts feel like cashmere but they breathe enough to keep you cool. Their shorts, pants, hoodies, bags and gear not only have killer designs but they can take the necessary abuse from any hard-training athlete.

Since I’m a sponsored trainer you might think I’m biased, but I honestly believe you won’t find better training apparel on the market for men or women. Check out Jaco’s awesome line-up at this link.

4. GYMNASTICS RINGS
All of the upper body and core training I do these days with MMA fighters and power athletes are on gymnastics rings. It’s the most versatile and effective tool I’ve ever used. The options are endless when it comes to training with rings – you’re only limited by your imagination.

If you’ve never attempted pull-ups, dips, handstand push-ups or the front lever on rings you’ll quickly realize why all those male gymnasts have such incredible upper body development. The type of contraction you get while training on rings is like nothing else.

The best rings I’ve found for the price are at Christian’s Fitness Factory. First, the rings are made of wood – that’s essential for absorbing sweat and using chalk. Second, they’re adjustable with markings on each strap so you’ll know each side is even. Third, they’re made from high quality material.

You can pick up a pair of rings at this link.

5. AST ENZYMES
Inflammation can be a killer – literally. Name virtually any disease and you can be sure excessive inflammation is a culprit. But beyond disease, it’s that pesky inflammation that keeps you from training more frequently at the highest intensity.

The first, and best, line of attack against inflammation is to add plenty of fresh fruits, vegetables and wild fish into your diet. For some, however, that’s not enough.

AST makes an excellent line of enzymes that I’ve used with myself and my clients. Just take one pill three times per day between meals for three days. If you’re still suffering from joint or muscle pain, up the dose to two pills three times per day. That should alleviate your suffering by reducing the amount of C-reactive protein levels in your system.

The Exclzyme-2AF enzymes represent a super simple way to reduce inflammation and hasten recovery from a muscle strain or sprain. Just click the image below.

$59.99

 

6. HUGE IN A HURRY
Since its release three years ago, Huge in a Hurry is still going strong. Every week I receive excellent feedback regarding the effectiveness of the system. Here’s a testimonial I recently received:

“Chad, I have been following your Get Big and Get Even Bigger programs
for the past few months. I used to workout a lot, but due to work I fell
off the train.

I was hesitant at first with the radical departure from other programs I
have used. Using three core lifts to target all major muscle groups
and letting the big, high muscle exercises take care of the
tiny muscle specific lifts is quite different for me. I won’t lie
either, I doubted I could achieve the same results with such a
different program.

Attached is a before and after photo I took 81 days into your program.
The results speak for themselves. Thanks for such a great product!” -Palmer

The best news of all? Huge in a Hurry is now less than $10! You can get it on Amazon at this link.

Merry Christmas,
CW

Rate of Force Development is King

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The difference between the winner and loser in a race, fight, or game usually boils down to one fitness quality: rate of force development (RFD). This is a measure of how quickly you can reach peak levels of force. The guy who can land a roundhouse kick or explode off the line or elevate for a jump shot first is the dominant force.

It works the opposite way, too.

When an aging athlete is trying to hang onto his illustrious career, you’ll never hear a commentator say, “Well, he’s faster than he used to be but he’s no longer at the top of his game.” Quickness and athletic proficiency go hand-in-hand. There’s a reason why 42 year-old athletes aren’t breaking world records in the 100 meter or winning a slam dunk contest. It’s because their RFD has diminished. Every power sport you could possibly think of hinges on your ability to produce high levels of force at the flip of a switch.

So as a performance trainer I’m most concerned with how my power athletes improve their broad jump score since it’s one of the simplest and most effective ways to measure RFD.

But jacking up your RFD does more than just improve your jump. Indeed, enhancing your RFD can help you build more muscle, too. We all know that adding load or speed to the barbell will upregulate protein synthesis. What’s often overlooked is that lifting heavier or faster requires you to tap into your force-producing capacity quicker than before.

Now, for the essential question. How do you improve RFD?

Research demonstrates three separate ways. First, and most obvious, is through explosive strength training with a submaximal load (Newton et al, Med Sci Sports Exerc 1999). So you’ll start with a load you could lift, say, 10 times but only do three super fast reps. The second scientific way to boost RFD is through maximal strength training with a heavy load and low reps (McBride et al, J Strength Cond Res 2002). The third way to improve RFD is the one that’ll surprise you most.

In physical rehabilitation settings it’s common for physical therapists to prescribe balancing exercises to retrain muscle firing patterns after an injury. These exercises such as standing on one leg on a wobble board are known as sensorimotor training (SMT). Therapists knew it helped patients regain their balance, but it wasn’t until research dug deeper into SMT that another surprising benefit surfaced: balance exercises improve RFD (Gruber & Gollhofer, Eur J Appl Physiol 2004).

So I started experimenting with different combinations of explosive strength, maximal strength, and sensorimotor training. My goal, of course, was to enhance their RFD as primarily determined by an increase in their broad jump.

I found two different sequences that produced outstanding results. The first sequence is covered in the current (October) issue of Men’s Health magazine. You’ll start with a balance exercise, followed by a ballistic exercise, and then you’ll finish with a maximal strength exercise.

Here’s a sample sequence for the lower body.

Single leg balance on a wobble board or thick padded surface for 2 sets of 20 seconds
Box jump for 5 sets of 3 reps
Front squat for 3 sets of 3 reps

I’ll be discussing much more about this style of training in upcoming blogs so stay tuned!

Stay Focused,
CW

Squat and Deadlift for Mass Question Answered

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I get a lot of insightful questions every week and I do my best to get them answered. Sometimes, while writing out an answer I realize that many more people could benefit from the information. Therefore, today I’m sharing one answer to a recent question I received.

Chad, I want to say thanks for all you do. Because of you I lift fast, use full body workouts, incorporate single leg exercises, use high volume body weight exercises. At 31 I’m in the best shape I’ve ever been in my life! I’m 6’2″ and since Thanksgiving of last year have gone from 220lbs to 199. I was also able to keep my combined chest/shoulder measurement at 55″ while dropping my waist from 36 to 32 inches! I owe it all to Huge in a Hurry and your articles.

On to my question – sort of a “hypertrophy debate.” I’ve always thought that the squat and deadlift were the king of the mass builders – if that’s what you’re going for. However, lately I’ve read that the front squat may offer more in the way of muscular development…and the same for the stiff-legged deadlift. Can you weigh in on this for me? -Joseph C.

CW: Thanks for the kind words, Joseph. Yes, the squat and deadlift are two of the best mass builders you’ll find because they primarily target the largest muscles in the body. Now, the terms “squat” and “deadlift” have different definitions in different populations. For some, that literally translates to mean the barbell back squat and deadlift from the floor.

For other coaches like me, when we say to focus on the squat and deadlift for mass what we really mean are squat and deadlift variations. For example, the front squat and partial deadlift (pin pull) will add just as much muscle as the barbell back squat and full deadlift.

So the question is: which variation best suits your body type?

Most people can’t perform a barbell back squat correctly. It’s actually one of the most difficult lifts to get right, even though it’s considered a basic strength exercise that everyone should start with. The problem with the barbell back squat is that it requires high levels of mobility in the ankle, hips, adductors, hamstrings, T-spine, and shoulders. Plus, you need to have plenty of stability strength in your core or else you’ll lean excessively forward “in the hole.” If you pass all those requirements, the back squat is a good exercise.

The sequence of pics below shows the ideal form for the barbell back squat. If you can drop your hips below your knees with your heels down and your torso at 60-70 degrees, go for it.

But for most people there are better options, especially if you’re tall or have long legs.

The front squat has gained a lot of popularity over the years because the biomechanics are easier to get right. Since the load is in front of you, you can sit back easier without losing your balance. Second, you don’t need as much dorsiflexion in your ankle joints to do the front squat with perfect form. A lack of dorsiflexion (the ability to pull your foot toward your shin) is common in most people.

In terms of overall muscle activation, the front and back squat work many of the same muscle groups. People with a history of knee problems typically fare better with the front squat, as mentioned in this study a few years ago (Gullet et al J Strength Cond Res 2009).

The front squat has its shortcomings though, mainly with the Olympic style grip. It requires a lot of wrist extension mobility to maintain the wrist and upper arm position shown in the picture below.

The good news is that there are many ways around this limitation. You could cross your arms and rest the barbell across the deltoids. The key with this variation is to keep your elbows pulled as high as possible throughout the movement. Your upper arms should never drop below parallel. But this version can be a little scary for those who lift heavier loads.

The best option for a lot of people is the version with two kettlebells. It doesn’t put excess strain on the wrists – precisely the reason I use it with the fighters I train – and you can push your hips back and maintain a relatively upright torso better than the arms-crossed version with a barbell.

Now for the deadlift.

If you can maintain lordosis (an inward curvature of the low back) from the starting position with the barbell resting on the floor with 45-pound plates, the regular deadlift is an excellent exercise. If that’s a problem, the solution is as simple as pulling the barbell from a higher position such as just below the knees. Partial deadlift variations are outstanding for building mass because you can use more load while keeping your form in check since the range of motion is shorter.

I don’t recommend a stiff-leg deadlift in its truest sense with the knee joints being completely locked throughout the movement. There’s no significant advantage to doing it that way and you can get just as much muscle growth and development by allowing your knees to slightly flex as your torso shifts forward.

I always incorporate single-leg versions of the deadlift and squat into my programs since they effectively overload the targeted muscle groups while minimizing compressive forces through the spine. Don’t underestimate the drain that huge compressive forces can put on your recovery. This is why you can perform single leg versions more often than its double-leg counterpart. Training more frequently is essential for fast hypertrophy.

Double-leg strength exercises have their place, though.

The barbell squat and full deadlift overload many of the same muscle groups, but as a gross generalization most people think the squat is better for emphasizing quadriceps development and the deadlift is better for the hamstrings. That’s only true if you think of each exercise with the standard form. For example, if you use a snatch grip and have the mobility to drop your hips low, the deadlift can be an excellent quadriceps builder.

Regardless of the deadlift variation you use, I always recommend an unmixed grip with both palms facing down because it helps keep the wrist, elbow, and shoulder joints in balance and it minimizes the chance of a biceps tear.

The squat and deadlift are indeed two of the best strength exercise for quickly adding mass to your largest muscle groups. One isn’t necessarily better than the other, it just depends on which version you feel most comfortable with when using heavy loads. In either case I recommend doing them barefoot or while wearing Vibram shoes.

If I had to pick two I’d recommend the double kettlebell front squat (aka, goblet squat) and a partial deadlift with the pins set just below the knees. It’s tough to go wrong with those two, and they complement each other perfectly.

Stay Focused,
CW