John Kuc Articles

Countdown to Power
by John Kuc (1986)

There are few trainees who are not interested in building power and size. Isnt this, along with health, the reason we
train? Finding the way to do this is the problem. There are many ingredients that go into increased size and strength.
Hard work, dedication, proper diet, sufficient rest and a training routine designed for this purpose are all necessary. In
this article we will discuss a routine that is designed to increase your overall body strength as well as size. If used
correctly, the results will show. In future articles I would like to cover other factors involved.
The routine we will use will be built around the squat, bench press and deadlift. These movements work the major
muscle groups of the body. These will be the core exercises in our power building routine. One simple change can be
made if you are one of those people who prefer overhead pressing strength to prone pressing strength. Simply substitute
the Monday/Thursday bench presses with overhead presses, and put the benches in where the seated dumbell presses are
on that same Monday routine. Another approach is to bench on Monday and perform overheads on Thursday.
Remember, a program is a guideline. Your goals should be the determining factor in which movements you use.
We will set the routine up for either a three or four day per week training schedule. I would recommend four days per
week, but if three days are all you can afford, or you have found thrice-weekly training to bring better results, the
routine can be adjusted.
This routine we will use is called the Countdown to Power. It is designed to work the major muscle groups in a
manner that will cause an overall increase in body size and strength. The key to this routine is progressively heavier
weights while decreasing the repetitions, or whats often referred to as pyramiding. The main factor is doing this in a
logical and organized manner. All of the power movements (squat, bench press or overhead press, and deadlift) will use
the same scheme of repetitions; only the poundages will be adjusted. Place equal emphasis on all three movements, and
dont be afraid to substitute, using front squats for the squat movement, a clean or other big pull for the deadlift etc.
Again, your goals, temperament and individual physical and mental makeup should be the determining factor in
selecting movements for the routine. Just make sure that the three power movements you use are just that,
COMPOUND POWER MOVEMENTS.
The repetition scheme will be as follows:
Warm up set of 12 reps.
A second warm up set, if needed.
Then, 10-8-6-4-2-2-8.
We will develop some routines using different poundages so that you will see how to apply it to your requirements.
What this routine will do is tax your body and cause it to grow in size and strength. What we want to do with the routine
is induce overload in the major muscle groups. The overload principle, put in the most basic of terms, states that a
muscle grows larger and stronger only when required to perform tasks that place loads on it over and above previous
requirements. Our routine will do just that, and the result over time will be increased size and strength.
We will set this up as a four day per week schedule. On Monday and Thursday the key exercise will be a pressing
movement. On Tuesday, a squatting movement, and on Friday a squat and a pulling movement. If you are going to train
three days per week, the following will apply. Monday and Friday will be centered around a press and a squat, and
Wednesday will be a pull day.
Using the four day per week setup, arms, chest and shoulders will be included with the main press movement. Leg and
back exercises will be done on the squat and pull days. Abdominal work and stretching will be done on all four days.
Lets now examine how the routine will be set up. We want to choose weights that will allow us to complete the routine,
yet tax our strength. This is where intelligence, dedication and hard work come in. We will use an individual with a
CountdownToPowe-JohnKuc.txt[12/1/2014 7:05:48 AM]
300-lb. bench press as our example. The first set will be strictly a warmup, such as 135x12. The next sets will be
190x10, then 210x8, 230x6, 250x4, 270x2, 270x2, then 215x8. These are only sample poundages. You may be able to
do more, or not as much. Make the adjustments as necessary. All repetitions should be done in strict form. Cheating or
partial movements will not be used in this routine.
For the squat and deadlift we will use 400-lb. lifts. As in the bench, the first set will be a warmup, 135x12. Then
205x10, 245x8, 285x6, 325x4, 365x2, 365x2, then 250x8. Remember these are workouts designed to build power and
size. THEY ARE NOT POWERLIFT ROUTINES. A complete routine would be set up in the following manner:
Before each workout : Stretch, then Abs for 100 total reps.
Monday:
Bench Press 12-10-8-6-4-2-2-8.
Dumbell Flyes 2 sets of 10 reps.
Barbell Curls 3x8.
Dumbell Curls 3 x 8.
Lying Triceps Extensions 3x8.
Triceps Pushdowns 3x12.
Seated Dumbell Presses 3x8.
Tuesday:
Squat 12-10-8-6-4-2-2-8.
Leg Extension 3x10.
Leg Curl 3x10.
Calf Raises 3x15.
Lat Pulldowns 4x8.
Dumbell Rows 4x8.
Thursday:
Same as Monday.
Friday:
Squat 12-10-8-6-4-2-2-8.
Leg Extension 1x10.
Leg Curl 1x10.
Calf Raises 2x15.
Deadlift 12-10-8-6-4-2-2-8.
Dumbell Rows 3x8.
If done properly this should be all the work you can handle. Quality, not quantity is what we are striving for.
For the first couple of workouts you will have to experiment with the poundages you will use. We are all different, so
the ratio of repetitions to a single attempt will vary from one person to another. Some individuals may only be able to
jump 10-15 pounds per set, while others may be able to handle 40-50 pounds per jump. Naturally the increases per set
will be greater in the squat and deadlift than in the pressing movement. Dont agonize over any of this. Just find out
what weight jumps work best for you by trial and error.
Once you have established your starting weights we must determine a formula for adding weight. I would suggest the
following method. Once you can complete the workout (all sets and reps) for two consecutive sessions you should add
weight. I would not suggest adding more than five pounds, but this five pounds will be added to all sets except your
warmup set. By doing this you will be working harder on all the sets, and applying the overload principle to its
maximum.
Naturally one cannot push week after week and continue to make progress indefinitely. Forcing beyond a certain point
will result in fatigue, overtraining and injury. To prevent this from happening we will put a rest week into our routine.
Every 5th or 6th week will be a rest week. On this week we will use only 80-85% of the weights used the previous
week, and this goes for all the exercises, not just the main movements. Keep the same set and rep scheme so that order
and consistency stays in your workouts. On the week following your rest week use the same weights you used the week
before your rest week. Keep in mind that building size and strength is a long term procedure. Be patient, and you will
succeed. Dont skip the rest week even if you feel you dont need it. This rest period is important to long term progress.
There is another variation of this routine. This is the 5-4-3-2-1-5 system. It is similar to the 10-8-6-4-2-2, but the reps
are lower and the weights are heavier. Taking the same 300-lb. bench press, the 5-4-3-2-1 routine would be as follows.
135x12, 205x6-8 (warmups), then 250x5, 260x4, 270x3, 280x2, 290x1, 255x5. The procedures for adding weight and
rest weeks would be the same. This routine would be more geared towards pure strength.
A training routine is only part of the battle. Some lifters have great training routines and work very hard in the gym, but
blow it all with their lifestyle choices. Making progress is a commitment. You must make sure you get the proper
amount of rest, get a decent diet, stay away from junk food and dont overdo the booze. In order to be good at anything
decisions must be made each day.
An Advanced Squat Training

Program by John Kuc (1986)
In previous articles I have taken the reader from the beginning stage of training to the point where he is ready to
concentrate 100% on powerlifting. We have worked our way through the building and learning stages and we are now
ready to begin thinking of competitions, records and advanced training.
In order to get to the top in any sport you must be willing to pay the price. Don't think these records or championships
come easy. There will be many setbacks and disappointments along the way. Many will fall by the wayside, but the ones
who are able to pay the price will be rewarded.
The following discussions are for the advanced lifter; only those who have a solid base should follow programs such as
these.
We will begin with the squat since it is the first lift of competition.
Of the three powerlifts the squat is the most difficult to do in a contest. The lift entails so many aspects. Wraps must be
applied; the lifter must adjust under the bar, walk backwards and set up; wait for the official's signal, perform the actual
squat, wait for the signal, then rack the weight. Quality squatting equipment is expensive and cumbersome. The extra
detail of setting the bar to each lifter's height uses valuable time. Because of the very heavy weight now used and the
way the lift affects the lower back, hips and legs, there are many injuries resulting from the squat. The squat also
requires the most athletic ability of the three powerlifts. It is difficult to judge for depth and form resulting in much
controversy. Spotting the lift is difficult and dangerous for spotters and lifters alike.
Squatting has some drawbacks, but it is one of the very best and most effective developers of power in the lower body.
The squat demands high concentration if a lifter expects to be successful in doing it. Like the deadlift, the squat involves
the use of many large and powerful muscles. Squat training takes a lot of hard work. The workouts are heavy and
repetitive. Unlike the deadlift, the squat can be trained harder and heavier for longer periods of time before a state of
overwork is approached. Most lifters train the squat twice per week with two or three days between squat workouts. One
workout is designated the heavy day, with three to five sets of heavy doubles and triples, or fours and fives with lighter
weight lifted. There are big differences in all of us, and individual training requirements often differ among individuals.
It takes years to know your body and the training that works best for it. LEARN A LITTLE FROM EVERY
WORKOUT.
Some lifters naturally have the right body structure to be powerful squatters. They possess short legs, wide hips, thick
abdominal structure, short stature and thick limbs. If you do not have it naturally and want to excel at the squat you will
have to make some changes in body structure. An increase in bodyweight will better your squatting leverages. Stronger
and bigger thighs, calves, and abdominals are important squat builders. As an example of how bodyweight helps the
squat - I remember before I bulked up to superheavyweight I was squatting a marginal 700 lbs. at 242 bodyweight. I
took 18 months to reach a bodyweight of 330. During the eighteen months I did a single rep at the end of each workout.
Each week, for 72 weeks, I added 2.5 lbs. to this single without fail. By the end of 72 weeks I was doing a training
single of 875 lbs. Every training squat I did in those 18 months was easy and I did not miss one single training rep. For
every 5-lb. increase in bodyweight per month my squat jumped 10 lbs. There were no tight suits, thick belts or good
knee wraps at that time either. I think that says a lot for bodyweight's positive effect on squatting leverages.
Personal equipment is one more way to increase squat poundage. A good suit, thick belt and Dyna Wraps will add many
pounds to the lift.
Beginning lifters should not use equipment until they reach the advanced stage. High levels of real strength should be
developed without the aid of personal equipment. During the lifter's initial years the weights should be felt and learned
through the unrestricted movement of each lift. This is impossible when the new lifter is tightly bound in wraps, suit and
belt.
Training the Squat
Because it is possible work the squat more often than the deadlift, the squat is worked twice per week. A sensible
schedule for squatting that least affects the two other lifts and is least affected by them must be devised. There are
different possibilities for setting up your squat training and training in general. These possibilities are governed by your
work schedule, recuperative capabilities, lifestyle and the schedule of training partners.
Here is one method that is flexible and provides rest between heavy workouts. Do not follow it word for word unless
you find it acceptable to your training. Look it over, try it, then make the changes necessary to bring it into accord with
your body.
Monday Heavy squat and heavy bench.
Thursday Light squat and heavy deadlift.
Friday Light bench.
It looks like there is a lot of time between workouts. If all we did was powerlift, that would be true. This, however, is
only the powerlift schedule. On heavy days and off days there is bodybuilding to do. Assistance work, abdominal work
and stretching must also be done.
There is a theory that a lifter should train the squat without a tight suit, belt or wraps; then shortly before the contest
resume their use. It is felt that training without gear will increase squatting poundages, because the body must work
harder without it. Training without gear will increase squatting poundages, but it will not be to the lifter's advantage if
this practice is continued too close to a contest. It takes two or three weeks to readjust to equipment. Two, three, four or
even six weeks before a contest is a critical time. The lifter might be hitting the peak, fixing a depth position in the
mind, or evaluating present strength with the day of contest strength. This is not the time to be falling forward or not
going deep enough in the squat. Begin training with the exact equipment you use in a contest three months before the
contest. Remember: train as you perform.
Squat Routines
1) Heavy Day 1st warmup - sets of 15-8-6-4 reps, followed by the 2nd warmup, used for warming up to heavy worksets - use
progressively heavier weights for each set of 2's - 2-2-2-2.
2) Light Day 1st warmup - 15-8-6-4-3, 2nd warmup - 2 worksets - progressively heavier singles - these singles are not to be done as
maximum attempts unless you are testing your singles strength - 1-1-1.
Additional Sample Routines with Sample Poundages
I. Heavy Day 1st warmup - 225x15, 325x10, 425x5, 525x3 - 2nd warmup - 625x2, worksets 700x3, 725x3, 755x3.
I. Light Day 1st warmup - 225x15, 325x10, 425x5, 525x3 - 2nd warmup - 625x2, worksets 700x3, 710x2, 725x 1.
II. Heavy Day Warmup - 225x15, 275x10, 325x8, 425x6 - worksets - 475x4, 500x4, 530x3, 560x2, 600x2.
II. Light Day Warmup - 225x15, 275x10, 325x8, 425x6 - worksets - 450x 465x4, 485x3, 525x2, 550-575x1.
III. Heavy Day 1st warmup - 175x10, 225x8, 325x6 - 2nd warmup - 375x4, worksets 415x4, 425x4, 460x4.
III. Light Day 1st warmup - 175x10, 225x8, 325x6 - 2nd warmup - 350x4, worksets 385x4, 405x4, 425x4.
IV. Heavy Day Warmup - 225x15, 300x10, 375x6 - worksets - 410x5, 430x5, 460x5, 490x5.
IV. Light Day Warmup - 225x15, 300x10, 375x6 - worksets - 410x5, 430x5, 450x5, 460x5.
Personal Squatting Routine
Cutting down to 242 lbs. from superheavy was traumatic to my squat. While reducing bodyweight I could feel the
squats getting heavier day by day. When I arrived at the 242-lb. bodyweight I had less strength than I had before I
gained all the bodyweight. My choice of routine was influenced by the fact that I cannot do many reps without sooner or
later getting a lower back injury. The new routine had to consist of sets of low reps. I build my routine around three to
four heavy sets of two and three reps. I trained two days a week, one heavy day and light on the other. The heavy day
had the four sets of three or two reps with a heavy weight. A heavy day went like this 225x10, 330x6, 430x4, 550x4, 635x2, 685x2, 725x2, 750x2, 710x2.
The light day went:
225x8, 330x6430x4, 550x4, 635x2, 685x2, 750x1.
I always have a single worked into most of my routines. It is not a maximum attempt. It serves the purpose of keeping
attuned to heavy singles during a time when reps make up the majority of training. My squat assistance work was not
too extensive, although I did loads of heavy bench squats during the early years of my lifting. Leg extensions and leg
curls are the only assistance work I have done since 1974. I use the close stance, high bar style of squatting. The only
place I ever encountered a small sticking point was from three-fourths of the way up to lockout. It was easily overcome
by doing leg extensions and leg curls and from strength gained over the years doing the regular squat.
The squat has given me more upper and lower back injuries than the deadlift. If I kept the reps low, I avoided injury.
The weight never seemed to cause the injury, only the amount of reps. I never injured my back with a heavy single,
however, I have injured it countless times with rep sets. Another place I have run into back problems was when I took
the bar off the rack and walked backwards or forward to return the bar. When you walk with the bar abnormal stresses
are placed on the back every time one foot leaves the floor. All the weight is concentrated to one side and throws the
back out of balance. Stay close to the rack, take a minimum amount of steps and drag your feet. Never completely take
the weight off any one foot.
Drug Free Training
Since I have training 100% drug free I have adjusted the previous training method slightly. I won't get into the
philosophy of drug free training as I have covered that in previous articles.
The biggest adjustments I have made are that I don't go as heavy so often and I have cut the reps back a little more. The
recovery period is longer so the real heavy days have to be further apart. A heavy day might go like this:
225x10, 330x6, 430x4, 550x3, 635x2, 685x1, 735x1, 780x1, 820x1. (Doubles would follow if the 820 set wasn't done.)
I have found this low rep system to work extremely well and I should do over 850 in 1986.
Assistance Work
There are two ways to schedule assistance work with your squat routine. First, squat assistance work can be done once
per week. It can be done in place of your light squat routine. In this way you squat moderately to heavily in your regular
squat workout and do assistance work exclusively in the other workout. Another way to schedule assistance work is to
squat twice weekly, light and heavy, fitting in assistance work at the end of your heavy squat workout. Whatever
method you use depends on how well you recover from each type described. If two squat workouts plus assistance work
cause your progress to go flat, ease up and go to the easier schedule of one squat workout and one assistance workout
weekly.
Sticking Points - Causes and Remedies
Lifters who use the wide stance, bar low on the back style squat usually encounter a sticking point from below parallel
to a few inches above parallel. A strength deficiency in the quadriceps is the cause. Another frequent sticking point for
the wide squatter is a few inches above parallel to completion. The lower back and hips are heavily involved at this
position, so they would need special work.
Lifters who employ the narrow stance, bar high on the back style seldom have the sticking points of the wide squatter,
but have their own sticking points particular to the narrow stance olympic squat. The narrow stance squatter gets a good
upward start from the thighs and calves and upper thigh and abdomen pushing off each other. The narrow squatter
usually hits a sticking point in only one place. This is from a point three-fourths of the way up until lockout. The
muscles most activated at this position are the muscles of the lower, outer, upper and back of the thighs. Strengthening
these muscles through specialization would help eliminate this sticking point of the narrow squatter.
The preceding has been a fairly thorough discussion on my theories and philosophies concerning squat training. The
number one key to success is HARD WORK. The best routines in the world won't help if you don't work hard enough.
Good luck with your training, and
may all your lifts receive white lights.
Intermediate bench press training
The following program is designed for the intermediate lifter. It is based on a 300 lb bench press. I have not taken
bodyweight into consideration, but a 165-pounder and a 220-pound lifter will progress at different speeds. As far as
gains from this routine, a 220-lb person starting at a 300 bench should look for 325-330, while a 165 pounder might get
310-320. In my mind, a 15 lb increase from this routine should be considered good progress, but 15-30 is the range
depending on bodyweight, experience, and effort put into the workouts. Regardless of bodyweight the key to this
program is in the work sets. You must really work hard and add weight whenever possible.
One very important rule is do not sacrifice good form in order to handle more weight. All you will do is develop bad
lifting habits which will be very difficult to break. A good guideline for adding weight is when you have completed two
consecutive workouts.
This is a 16-week program divided into two 8-week sections. The Bench Press workout is to be done twice per week. I
advocate training the way you compete. This means all reps should be done with pauses.
For the first 8 weeks do the same bench press workout on both days of the week. The second 8 weeks will have a
different routine for each day.
8-Week Build-Up Routine
Week 1:
Bench Press - 135x10, 175x8, 215x6, 235x6, 245x6, 255x2, 215x8.
Dumbbell Flyes - 3x10.
Close Grip Bench Press - 185x10, 205 x 3 sets of 6reps.
Triceps Extension - 3x8.
Pressdown - 4x8.
EZ Curl - 4x8.
Dumbbell Curl - 4x8.
Week 2 and 3:
Close Grip Bench Press - 185x10, 210 x 3 sets of 6 reps.
Pressdown - 3x10.
EZ Curl - 4x8
Week 4:
Pressdown - 3x10.
EZ Curl - 4x8

Weeks 5, 6, and 7:
Bench Press: 135x10, 185x8, 230x6, 250x6, 260x6, 270x2, 230x8.
Pressdown - 3x10.
EZ Curl - 4x8
Week 8:
Bench Press: 135x10, 185x8, 235x6, 255x6, 265x6, 275x2, 235x8.
Pressdown - 3x10.
EZ Curl - 4x8
The second 8 weeks will concentrate more on the Bench Press. The reps will be lower and the bodybuilding will
decrease. The first and second bench press training day will have a different amount of reps.
Week 9:
1st Day Bench Press: 135x10, 175x8, 215x6, 245x3, 265x3, 275x2, 245x6.
Pressdown - 3x8.
EZ Curl - 3x8.
2nd Day Bench Press: 135x10, 175x8, 215x6, 245x3, 275x2, 285x2, 285x2, 260x4.
Same bodybuilding as 1st day.
Week 10:
Pressdown - 3x8.
EZ Curl - 3x8.
Week 11 and 12:
Pressdown - 3x8.
EZ Curl - 3x8.
Week 13:
1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 275x3, 290x3, 285x3, 250x6.
Pressdown - 3x8.
Same bodybuilding as 1st day of this week.
Week 14:
1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 300X1, 310x1, 280x3.
Week 15:
1st Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 305X1, 315x1, 285x3.
2nd Day Bench Press: 135x10, 175x8, 220x6, 255x3, 290x1, 305x1, 285 x 2 sets of 3 reps.
Week 16:
Contest on Saturday.
Tuesday of that week:
Bench Press - 135x10, 175x8, 220x4, 255x2, 290x1, 305x1.
At the contest, your attempts in the bench should range something like 280-285, 300-310, 320-330, depending on the
progress you've made in the routine.
The weights will have to be adjusted for individual needs. Regardless of weights used strive to complete all sets in every
workout. If you can do this you will make progress.
Advanced Bench Press Training

Routine by
John Kuc
(1986)
There is no better demonstration of upper body power than the bench press. The bench press is pure unadulterated
power from its motionless beginning on the chest through its straight line of vertical travel to lockout. It is a lift that is
done with a smaller ration of muscle to weight than the squat or deadlift. Squatters and deadlifters may feel a bit put out
by the popularity of the bench press, but you really cannot blame the unenlightened public.
Powerful arms, shoulders and chest are the first images that come to mind when people think of a strong person. Their
concept is further reinforced when they see champion bench pressers like Mike Hall, Pat Casey, Mel Hennessy, Larry
Pacifico and Bill Kazmaier in person. The upper bodies of these gentlemen are enormous.
Training the Bench Press
My bench press training was influenced by Jim Williams and Pat Casey. I use the word "influenced" because I am not
the same person as Jim Williams or Pat Casey. Accepting their routines as the last word and never thinking or
innovating for myself would eventually have led to a halt in progress. These two men have obviously perfected routines
that work best for them. You will do well by seeking all the advice you can from champions, them put it together with a
knowledge of yourself to make up a routine that is for you.
There was no way I could do Jim's routine for the bench five days a week and make progress. My leverages were
different and I had a mental block about the bench press. Because it was always difficult for me to make progress, I
settled on a routine better suited to my body. It was done two times per week, heavy and light, supplemented by 3 sets
of 3 forced reps once per week. This method worked well and steady progress started. Soon I was convinced that 600
lbs was within my capabilities and began the physical work necessary to attain it. Then, 10 months later, with tons of
hard work, 600 was mine.
When I reduced bodyweight and became a 242-pounder, I realized some changes were necessary in my bench program.
The forced reps had run their course of usefulness and the new leverages and bodyweight had to be trained differently.
After I reduced to 242 my bench bottomed out at a tough single with 425 lbs. I needed to build basic power, so my new
routine was to bench twice per week with one heavy and one light day.
The heavy day was centered around 3 heavy sets of 3 reps done with max weights. If I felt tired or overworked I still did
3x3, only with a lighter weight. Sometimes on light week was not even to recover, so two or three weeks were done
light. This system worked well and my bench slowly approached and then exceeded the 500 lb mark.
Assistance work was utilized. The favorite and most effective for me was the close grip bench press with a 4-inch hand
spacing between the hands. I also liked the lying triceps extension with the EZ-curl bar. Both exercises were done with
4 sets of 6 with as heavy a weight as possible.
Eight to ten weeks before a contest I would discontinue all bench press assistance work. During this period I would
concentrate on the bench press, going as heavy as I could for 3 sets of 3 reps. I would back off, rest, then build the
triples back up and surpass my previous heavy triples. This small and simple cycle would be repeated until it was time
to start easing up, usually ten days before a contest. At this time I would test myself with a heavy, but not maximum,
single. From this heavy single I determined my opening attempt.
The bench press training should consist of a simple, intelligent, effective and productive routine. It is easy to burn out on
the bench due to the heavy weights and small muscle mass used. Workout sessions and assistance work have to be
scheduled to compliment each other instead of a schedule that cancels out the positive effect of each.
Patience, many years of training, mind power, making powerlifting the number one priority in your life, and hard word.
These are the things that will make you a champion.
Assistance Work
Bench press assistance work is composed of many exercises that involve a wide variety of muscle groups. First
consideration had to be given to the chest, shoulders and triceps. These are the main muscles involved in the actual
pressing of the bar from the chest to the lockout position. The biceps of the upper arm and the latissimus dorsi in the
back contribute substantially to a lifter's control and initial drive. They should not be ignored, if a bench assistance
program is to be comprehensive and effective.
In order to apply different assistance exercises most effectively, the bench press should be broken down into different
sections. The first section involves lowering the bar to the chest. Arm biceps and latissimus dorsi give control to the
descent of the bar, a very important part of bench pressing. The descent sets up the initial drive off the chest. If the
descent is not good, chances are the bench press will suffer.
The second section is made up of two parts. In the first part the bar is pressed from the chest to midpoint. Pectorals and
the latissimus dorsi give the bar initial drive off the chest. The second part is from midpoint to lockout. Here he shoulder
muscles (deltoid) and triceps take the bar to lockout.
What you must do is determine where your weaknesses lie and tailor your assistance work to correct these weaknesses.
Bear in mind that when you are heavy into assistance work, your bench may go down, but when you drop the assistance
work and begin concentrating on the bench you will see the benefits.
The following are assistance exercises that I have found to help the bench:
1) Bent arm pullover.
2) Lat bar or dumbbell rows.
3) Curling movements.
4) Incline dumbbell press.
5) Lying dumbbell press.
6) Flyes.
7) Lateral raises.
8) Behind neck presses.
9) High incline press.
10) Close grip bench press.
11) Pressdowns.
12) Dips with added weight.
13) Lying triceps extensions.
14) Short range lockouts.
15) Forced reps.
Technique
In any discussion of bench pressing, technique is always a big topic. I feel technique is a personal matter based on body
type, leverages and your own personal style. There have been bench press records set with many different techniques.
Some individuals have used the maximum allowable width grip, while others have used a narrow grip. Excluding body
type and personal leverage, the wide grip would seem to be the most beneficial since the bar will travel the shortest
distance and the largest muscle group (chest) will be most involved. I don't advise everyone to switch to this style, and I
personally don't use it. I feel this is a personal choice, but you should experiment to find what is right for you. If you do
decide to switch hand spacing, remember the change will require some time, since new muscles will come into play.
As far as actual technique, place yourself solidly on the bench with your eyes directly under the bar. Plant your feet
firmly and then don't worry about them. Take whatever hand spacing you are comfortable with and either assisted or
unassisted, remove the barbell from the racks to a locked out position. Once you have control of the barbell in a locked
out position, begin your descent. The speed of descent varies, but you should always have control. I don't advocate the
free fall approach, or an agonizingly slow descent. The weight should be lowered to the highest part of your chest.
When the referee's signal is given, drive the weight from your chest. The bar should travel in a slight S shape. As the bar
leaves the chest it will go slightly forward, then at about the halfway point, it will begin to drift back towards your head
until lockout.
Whatever style of bench pressing you are using there is one rule that will apply. You should always use strict form. It is
senseless to bounce the bar off your chest and raise your hips from the bench just to handle a few more pounds. Your
training should be done in the same manner that you will have to do it in competition.
Samples of Different Possible Routines
Sample 1) Heavy:
warmups - 135x15, 205x10, 275x6, 300x3,325x2, 355x1.
work sets - 315x3, 330x3, 350x3.
1) Light:
warmups - 1355, 205x10, 275x6, 300x3, 325x2.
Med-heavy single - 365x1.
Single - 375x1.
work set - 320x3.
Sample 2) Heavy:
warmups - 135x10, 225x8, 350x6, 400x4.
work sets - 415x3, 430x2, 440x2, 450x2, 465x2.
2) Light:
warmups -135x10, 225x8, 325x6, 375x4.
work sets - 400x3, 425x2, 430x2.
Sample 3) Heavy:
warmups - 135x15, 225x8, 300x6, 330x5, 375x3.
work sets - 400x2, 410x1, 415x1, 425x1, 430x1, 430x1.
3) Light:
warmups - 135x15, 225x8, 300x6, 320x5, 350x3.
work sets - 375x2, 400x1, 420x1.
Sample 4) Heavy:
warmups - 175x8, 225x7, 260x6, 300x5, 320x4, 350x3.
medium-heavy singles - 375x1, 390x1, 420x1.
work sets - 360x3, 370x3, 385x3.
4) Light:
warmups - 175x8, 225x7, 260x6, 300x5, 320x4, 335x3.
medium singles - 350x1, 365x1.
work set - 370x3.
Sample 5) Heavy:
warmups - 135x10, 170x9, 200x8, 210x7, 250x6, 300x5.
work sets - 315x4, 350x3, 400x2, 450x1.
5) Light:
warmups - 135x10, 170x9, 200x8, 210x7, 2500x6, 300x5.
work sets - 315x4, 325x3, 360x2, 415x1.
Points to Remember
1) Determine what is best for YOU.
2) Don't overtrain.
3) Be patient.
4) Use assistance work wisely.
5) Always use good form.
How to Begin a Deadlift

Program by John Kuc (1986)
The mention of deadlifting triggers panic attacks in some trainees. The vision of back-breaking reps is more than they
can tolerate. Most trainees think of the deadlift as a competitive lift to be done only by powerlifters. This type of
thinking is far from the truth. The deadlift is a great overall back developer. Some lifters have attained tremendous back
development by using only the deadlift. I think it can be safely said that no single exercise will develop the back as well
as the deadlift.
The deadlift also invokes thoughts of back injuries. This is an old wives tale, and is definitely not true. If deadlifts are
done correctly, they are no more dangerous than any other exercise. In fact, a good deadlift workout will probably go a
long way in preventing back injuries, not causing them. I feel almost any trainee would benefit from adding deadlifts to
their routine.
The number one question is how to begin deadlifting. In this article I will set up a good basic routine for the beginner
and intermediate trainer. The routines that follow can be used by powerlifters, bodybuilders, or the individual who trains
at home for no other reason than fitness and feeling good.
We must first determine who falls into the beginner and intermediate categories. The beginner is the individual who has
trained for a year or less and has not done any continuous deadlifting. He may have tried them, but they are not part of
his routine. The man in the intermediate category has at least one year of training and has included deadlifts in his
previous training.
No matter what stage of development you are in, the key to all deadlift training is to begin slowly and work your way
up. The only secrets are patience and diligence, along with intelligent training. The individuals who are deadlifting
world record poundages had to start in the same way you will. They paid the price in hard work and were rewarded with
tremendous strength and development.
THE BEGINNER
The deadlift calls for more overall body strength than any other movement. When we deadlift virtually the whole body
legs, back, arms, abdominals, etc. is involved. To start the deadlift, try a shoulder-width alternate grip of the bar. This
alternate grip prevents a heavy bar from rolling out of the hands. The foot placement should be a bit narrower than the
hand spacing. Of course, your foot and hand spacing will change after you accumulate some experience, but initially try
the recommendations I have described.
Get your foot and hand spacing; lower yourself by squatting down and slowly begin the pull. The pull is started with the
lower back, taken over by the legs and finished by the lower back and hips. Come to a standing position with the bar
hanging in the arms lower the bar under control and repeat for your reps.
The following set and repetition schedule for he beginner should be sufficient:
1st set 15 reps
2nd set 8 reps
3rd set 8 reps
4th set 8 reps
5th set 8 reps
Select a light weight for the first set and add a bit more for the second set, bearing in mind that they are warmup sets. On
the third, fourth and fifth sets, jump to a poundage that is challenging, but within your capabilities for attaining eight
reps for all three sets. Every second week add five pounds to the third, fourth and fifth sets.
I do not recommend the beginner to train more than three times per week, with deadlifts being done twice a week. For
example, if you are training on Monday, Wednesday and Friday, deadlift on Monday and Friday. This will give you
plenty of work and help build a good base for the future.
INTERMEDIATE
I would consider most weight trainees to fall into the intermediate category as they are fairly well conditioned, but
relatively inexperienced in deadlifting. What we are going to do is put them on a power routine consisting of 6 sets of 5
reps. If used correctly, this system will build power relatively fast. This routine is a good compromise between the high
rep workout of the beginner and the low rep workout of the advanced powerlifter. It is a real strength builder.
The trainee at this stage should be training no more than four days per week, while deadlifts are done twice a weekly. I
would recommend working your squats and deadlifts on the same day, with squats coming first. The reason for this is
that the squat will not affect your deadlift as much as the deadlift will affect your squat. Right after you complete your
deadlifts, do three sets each of lat bar rows and pulldowns. Both of these exercises give the latissimus dorsi a good
workout and help with the deadlift.
Sample Workout: Monday and Thursday
1.) Warmup / Stretch this is important in any routine.
2.) Abdominals
3.) Squat
4.) Deadlift
5.) Lat Bar Rows 3x8
6.) Pulldowns 3x8
7.) Leg Extensions
8.) Leg Curls
9.) Calf Raise
Chest, arms and shoulders can be worked on Tuesday and Friday.
Every six to eight weeks you may want to test your strength with a single repetition. This single will serve a few
purposes. It will tell you the progress you are making. It will add variety to your workouts.
On these single rep days some kind of system has to be used in order to figure out a good weight for that first single.
Follow your regular warmup routine. Take your first set of five with the same weight you use in training. For the next
three sets, which will be the fours, triples and doubles, use a progressively heavier poundage for each, paying close
attention to the ease or difficulty of each set. Let the last set give you an idea of what weight you want for the next set.
By using this method you should be able to ease yourself into that single rep without shocking your body. The weight
increase between the set of doubles and the single will not be that great at this point. Still, be careful! Do not add too
much weight for the last set. At this stage a few pounds could easily change what should be a smooth single into a
wobbly grinder with a chance for serious injury. You can be more liberal in choosing your future single. For now, get a
good one in and build on it.
The next time you test your single rep strength it will be much easier because now you have a starting point to work
from. When you have to decide what the single attempt should be, use your previous single and relate it to the following
workouts and strength improvement. Slowly work your single up to a respectable weight over the coming months.
Always stop and think about any decisions you have to make and use sound reasoning for everything you do.
The preceding will build an excellent base of strength and development. From this point one can switch to a lower rep,
heavier weight routine or can continue on with the intermediate routine forever.
Intermediate training
- On August 24th, 1985, the Los Angeles Police Department Powerlifting Team had the privilege of the legendary John
Kuc presenting a powerlifting seminar and lifting exhibition. John did his exhibition first, working up to a 'light' squat of
715. He then proceeded to do his deadlift routine, ending with three sets of triples using 715, 745, and 775 lbs. He
informed us this was his first heavy deadlift workout since competing in the Drug Free Nationals a month earlier. We
were stunned by his strength.
Next, Kuc gave a 45 minute lecture covering his routine, cycles, theories and nutritional philosophy. He then stayed and
answered questions until there were no more.

The next day when I dropped John off at the airport he made me promise to write him and inform him of any negative
feedback I got. To this day, all I have heard are positive comments. Lt. John Mutz and I found Kuc's seminar and
exhibition well prepared and well executed. Kuc is a professional person in every sense of the word. His fee was very
reasonable and we got every penny's worth. We would highly recommend him to any individual or organization
considering hiring his services.
One last note. On the drug free issue, Kuc never preached or made judgement on others. He merely stated it was his
choice to compete in a drug free manner. He was also candid about his prior steroid use.
Of all the powerlifting related events that have occurred in my life. the one I am most proud of is calling John Kuc my
friend.
- John Chamness
Your first year of weight training is finished. You should be ready to enter the intermediate training stage. Your body is
now developed to the proper level which will enable you to progress through more difficult and advanced training. If
you still have any bad lifting habits you should break them now. Bad lifting habits and style can be costly in later years.
They are also harder to dispose of then. During the intermediate stage you will be working on powerlifting methods and
doing a fair amount of bodybuilding. The weights will become heavier and the repetitions will be lower. You have been
training for only one year, so you must expect some aspects of your new training routine to be similar to what you did in
your first year. If you have been faithful to the program up to this point you should be in excellent shape. There are,
however, many things to experience and your body must undergo much more conditioning. During the next year you
will acquire a great deal more conditioning and experience.
The intermediate stage is a time when lifters must start thinking for themselves. Entering one or two contests during
your second year of training will most assuredly have you doing some fine thinking on your own. The best time to
schedule these contests would be at the end of the second four months or the third four months of the intermediate stage.
Please do not go into these contests planning to go the limit on your attempts. Remember that you do not have that
much experience and your body cannot take the limit attempts yet. For the present a contest should be more of a
learning experience instead of a head-to-head competition. How you place in these first two contests does not matter,
but what you learn will most definitely affect how you place in future contests. Go into the contest with the idea of
winning; just do not let the unfamiliar pressures of your first contest lead you to do anything foolish. Experiencing a
contest or two at this stage in your career will give you an idea of contest procedure, competition, following instructions
and rules, and applying lifting strategy under actual conditions. Competition will give you a good idea of how training
reps relate to what you do in a contest and provide invaluable feedback needed for the next contest.
Before you begin your second year, plan to take a week of vacation from the stresses, pain and regimentation of weight
training. When you start up again reduce your last training poundages a little. Work back to your best, eventually
surpassing it to attain the new goals set for yourself.
1st Four Month Routine
Intermediate Stage
Monday
1) Warmup, stretch
2) Abdominals:
Knee-ins 3x10
Leg Raise 2x40
Side Bend 2x30
3) Squat:
warmups 15, 8, 6
6 sets of 5 reps
4) Deadlift:
warmups 10, 8, 6
6x5
5) Lat Bar Row 3x8
6) Lat Bar Pulldown 3x8
7) Leg Extension 3x10
8) Leg Curl 3x10
9) Calf Raise 4x12
Tuesday
1) Warmup, stretch
2) Adominals:
same as Monday
3) Bench Press:
warmups 15, 10, 8
6x5
4) Preacher Curl 3x8
5) Standing Dumbbell Curl 3x8
6) Pressdown 3x8
7) Lying Triceps Extension 3x8
8) Wrist Curl 3x12
9) Reverse Wrist Curl 3x12
10) Standing Press 3x8
11) Side Lateral Raise 3x8
12) Rear Deltoid Raise 3x8
Thursday:
Same as Monday
Friday:
Same as Tuesday
Why are you entering your second year of training using a power routine consisting of 6 sets of 5 repetitions? The 6x5
routine is not new. It is a popular method of building power for athletes that strength coaches frequently use. Six sets of
five reps, if used correctly, builds power relatively fast for an athlete who is conditioned, but not experienced in weight
training. The reason you will be using the 6x5 routine is you are in a transition period. You have experience, but are not
ready to subject yourself to the continuous pounding and abuse that advanced powerlifting is going to inflict on your
body. A compromise is reached between high and low repetitions and light and heavy weight with the potential
remaining to develop power.
The 6x5 routine has some pitfalls a lifter can consciously or unconsciously fall into. A characteristic of the 6x5 workout
is the high number of sets and reps. Properly done, each set should be a progressively heavier weight. If the same weight
is handled for each of the six sets progress would eventually stop. For example, if you could easily handle the same
weight for 6x5 you could not possibly induce overload in the muscles being worked. The overload principle states that a
muscle grows larger or stronger only when required to perform tasks that place loads on it over and above previous
requirements. Why can't you achieve overload in the muscles using the same weight for all six sets? In order to
complete six sets with the same weight, the weight used would have to be light enough so fatigue would not build and
make the last two or three sets impossible. You might ask, "What if I use a weight that is constant for all six sets, but
heavy enough to make me work hard enough from the first set through the sixth set?" The first set could be heavy
enough to build strength. By the time you have done three or four heavy sets, your body could not handle the remaining
sets in good form; even though you were lucky enough to make all the repetitions. The cumulative effect of working out
so heavy so often would soon have you ready for the scrap heap. A heavy, high-rep program is highly specialized. It
should be used by advanced lifters for only very short periods of time. Severe overwork will occur otherwise.
In deciding what weight to start with for the 6x5 system, we have to develop a starting point. The weight you handled in
the 3x8 program (the previous program) will be what the starting poundages are based on. The way you will work the
routine is use different weight for each set of 5 reps, working from a light weight on the first set of five to medium
weights; finally heavier weights on the last sets. The initial sets ease your body into a heavy lifting state. The six sets
play a triple role. One is to prepare your body for a heavy lifting state in the safest and easiest way possible. The next is
to build strength and the last is to familiarize you with the specific lifting movement through actual experience.
I have listed certain poundages in the sample routine. These poundages are to be used only as a rough guideline and
must not be interpreted as the poundage you should be using. You may be able to use a lot more weight, or maybe even
less. Everyone is different. Each person progresses at their own rate. Try different poundages in the new 6x5 routine.
Use the first two or three workouts to experiment. Your first set of fives could be ten, fifteen, twenty pounds heavier
than what you finished the 3x8 routine with. The last three sets of five should work you fairly hard. On the last set really
make yourself work. I do not mean the gut busting, low gear, nearly static push you see in competitions. That is strictly
for maximum single attempts by an experienced lifter. What I am getting at is if you did five reps and were to try a
sixth, you would probably not make it.
Let's use the squat as an example for adapting the 3x8 routine to the 6x5 routine.
Imaginary lifter's progress from the first day of training through the first y ear (beginner's stage).
1st day - 3x8 with 110 lbs
End of 1st month - 3x8@135
End of 2nd month - 3x8@155
End of 3rd month - 3x8@170
End of 4th month - 3x8 @185
End of 6th month - 3x8 @195
End of 7th month - 3x8@205
The imaginary lifter finished the first year squatting 3x8@275 lbs. We will take the 275 pound figure and see how it
could work in the 6x5 routine.
Warmups - 15@135/8@150/6@185
5@225
5@250
5@265
5@280
5@290
5@300
A Guide to Thigh
Development by John Kuc
(1984)
When I did the original outline for this article I tried to think of an appealing title. Many trainees do no leg work at all,
and those that do usually do not do enough. I thought an appealing title might entice some of them into including leg
work in their training programs. I later decided that an honest evaluation of the pros and cons of leg work would be the
best enticement.
I won't try to deceive anyone; leg work done properly can really be tough. There are no easy leg exercises, and to be
effective you really have to go all out. This is one factor against leg work. The fact that your legs are normally covered
is the second factor. Most individuals prefer to work the muscles that are seen by everyone. Also, some leg exercises
require a relatively heavy weight to be effective. Heavy poundages seem to create a mental barrier for some individuals.
Combine all these factors and you can see why leg work could be ignored.
Now let's take a look at some of the benefits derived from a good leg program. Your legs are your primary means of
moving from one place to another. This alone should motivate you to keep them in good condition. Almost all forms of
athletes require strong legs. If you are using weight training to improve athletic performance, three or four sets of squats
will be a lot more beneficial than the same amount of barbell curls. For those who are interested in increased size, there
is no greater stimulation of body growth than leg work. Your cardiovascular system benefits more from leg work than
from any other exercise. Also, nothing looks funnier than a well developed upper body on a set of pencil thin legs.
If you honestly evaluate the pluses and minuses it is difficult not to include a good leg program in your workout. I am
not saying that you have to squat with World Record poundages or to develop your legs to the degree required to win a
Mr. Universe contest. What I am saying is that an efficient leg program will go a long way in improving your physique
and your health.
The key to leg work is quality not quantity. This is one area where you really have to push out that extra rep. I have
seem many individuals almost pass out in an effort to squeeze out one more rep in the bench press or curl. These same
individuals quit when they still have four or five reps left in the squat. Part of the reason for this is that it is extremely
difficult both physically and mentally to train the squat to failure. to do this requires guts and good spotters or safety
devices. I do not advocate training to failure, but you should come close. We used to train with an individual who
pushed so hard in the squat that he couldn't make his legs move when he finished his reps. We had to help him back to
the racks.
I personally feel the best exercise for the legs is the squat. I do not state this because I am a powerlifter. I have found
from practical experience that my leg size will not increase without squatting. Set upon set of leg extensions and leg
curls will not accomplish this. If at all possible, make squats the cornerstone of your leg program. I realize that some
individuals physically cannot do squats, but there are too many trainees who claim they cannot do them, when in reality
they just don't want to. Because you hurt your knee or injured your lower back three years ago doing squats should not
prevent you from doing them today. How many times have we injured and elbow or shoulder benching? We don't that
exercise aside. What I am trying to say is give leg work an honest effort.
Like anything else, if you haven't done much leg work, start slow. Don't worry about the weight you use until you get
accustomed to the exercise. You should strive for relatively high reps with a decent amount of weight, not singles or
doubles with personal records.
I recommend working your legs two days per week. As an advanced lifter this should be sufficient. Some of the top
physique competitors use three or four day a week crash programs. These kinds of programs are not designed for the
average trainee or to be used for any extended period of time. If you are thinking of following one of these programs,
make sure that you are ready for it. I guarantee that if you work hard enough, two days per week will be sufficient.
What I will attempt to do is list several types of leg routines and the benefits of each.
1) The standard 5 x 5 pyramid routine is as good as any. If you put in the effort, this routine will supply the results.
2)An individual wanting to lose weight and/or improve his cardiovascular system might use a high rep program.
Squats:
warmup x 20 reps
add weight, 20 reps
add weight, 20 reps
add weight, 20 reps
add weight, 20 reps
Leg Press:
3 x 20
or
Leg Extension
3 x 15-20
Leg Curl:
2 x 15-20
Every time you go through this routine you should strive to complete it in less time.
3) This program is for the individual who truly cannot squat. it may also be used as an occasional change of pace
workout. Not everyone can or wants to squat 12 months per year.
Leg Press:
5 x 8-10, adding weight on each set.
Hack Squat:
3 x 8-10
Leg Extension:
3 x12
Leg Curl:
4 x 12
On all of the above add weight as often as possible. Again, the key is to go all out. Since you are using the largest
muscles in the body, you can normally squeeze out another rep if you have to.
These are just sample routines. Since we are all individuals our requirements from our training differ. Feel free to follow
one of these programs or to devise on of your own. The following list and description of exercises may be incorporated
into your leg program.
1) Wide Stance Squat:
Wide squats work the inner thigh muscles. A close stance squatter could benefit from wide squats by developing power
throughout the entire thigh muscle. Overall development will benefit from different foot spacings. Use 4 to 8 reps.
2) Close Stance Squat:
A good movement for the wide squatter to increase starting power out of the bottom position. Close squats isolate the
thigh more than the wide squat. Good all-around leg development means a better squat no matter what style of squatting
your use. Use 4 to 8 reps.
3) Front Squat:
Works the same muscles as close stance squats, only in a more direct and intense way. The front squat totally isolates
the thighs. Any assistance from the hips and back is negated by the almost straight and upright position of the back
during this lift. Front squats are difficult to do. They require good balance and a high tolerance for pain in the thighs. A
great exercise once you get the hang of it. Use medium reps of 4 to 8.
4) Bench Squat - Box Squats:
A favorite exercise of George Frenn, and no doubt one of the reasons for his great squatting power. Box squats can be
done with boxes or benches of different heights. Touch-and-go or dead stop can be used. Box squats isolate the thighs
when they are done with a close stance. High repetition with very heavy weight is one of many ways bench squats come
into their own. The advantage of bench squats over other thigh exercises is a poundage equal to or more than the lifter's
maximum single can be used for high reps through a full range of movement. Heavy weights and high reps. This is a
very good exercise.
5) Leg Press:
Can be used as a thigh isolating exercise. Foot spacing can be varied to work different parts of the thigh. One advantage
of the leg press is the back can be rested while the legs handle heavy weight for reps. 8 to 10 works best.
6) Power Rack Squats:
The most popular and widely used squat assistance work. The pins are set at any position, so the lift can be done from
any sticking point to lockout. Allows one to work the weak points of his squat. Use low reps - 3 to 5 reps.
7) Isometric Rack Work:
Isometric squat work is done on the power rack. The lifter adjusts the bar to the same level the sticking point is
encountered and pushes against the immovable bar. Do only two sets of 10-second pushes. Do not hold your breath for
the entire 10 seconds, or you may rupture a blood vessel. This was a favorite exercise of Jim Williams. Recommended
reps are 2 sets of 10 seconds.
8) Pause Squat:
The pause squat can be done wide stance or close stance, depending on the lifter's own style. Pause squats are an
effective at increasing strength because theyh force the lifter to handle weights without the benefit of a bounce or
muscle rebound out of the bottom. Pause squats should be done after your regular squats once a week. You must decide
if the exercise is for you. Use 4 to 8 reps.
9) Leg Extension and Leg Curl:
Two very good exercises for increasing strength and muscularity of the thighs. Weights handled in the leg extension and
leg curl are not the poundages one would think of as squat assistance work poundages. The poundages are low
compared to other squat assistance exercises. Benefits of the leg curl and extension are mainly a stronger, more stable
knee joint. Use good form and 10 to 12 reps.
Give leg work an honest effort. I am sure the results will both surprise and please you.

John Kuc Articles

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Countdown to Power

by John Kuc (1986)

CountdownToPowe-JohnKuc.txt[12/1/2014 7:05:48 AM]

An Advanced Squat Training

CountdownToPowe-JohnKuc.txt[12/1/2014 7:05:48 AM]

Dumbbell Curl - 4x8.

Advanced Bench Press Training

How to Begin a Deadlift

answered questions until there were no more.

CountdownToPowe-JohnKuc.txt[12/1/2014 7:05:48 AM]

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