Lewis Paskett

Lewis is 56 years old, 6 foot 5 inches tall at 223 lbs., and 20% body fat (taken at an independent lab using Bioelectrical Impedance Analysis). Lewis has been involved in weight training since he was in his late twenties. He is an avid reader and is well versed in high intensity strength training practices, owning practically every book, video, and audiotape on the subject. He also has studied human physiology and has a thorough understanding of recovery, muscular function, and anatomy. This background made my job as a trainer fairly easy as there was no preprogrammed muscle-comic nonsense to overcome prior to instigating a personalized intense and abbreviated program for him.

Lewis came to me from a previous trainer who had caused severe injury (muscle tearing) to the erector spinae muscles of his lower back. This, combined with high blood pressure, meant following a doctor's release along with prescribed blood pressure medications. The first several training sessions were machine based and utilized a rest-pause repetition sequence wherein each rep was followed by a brief "release" phase. This was done in an attempt to protect his back while it strengthened to the point where more intense flexed torso positions were deemed safe, as well as to normalize blood pressure during each exercise. He also was concerned about his arm and leg mass and these were to become the focal points of his lifting routine.
Lewis' beginning workout routine, following a "fatigue response" assessment, revolved around three routines that consisted of 7 to 9 exercises for 1 to 3 sets per exercise. Usually only the last set was taken to failure, unless specialized high intensity techniques were used. A sample routine is as follows:

These routines were carried out with 7 days rest between each workout, and so Workout A followed by 7 days rest then Workout B followed again by 7 days rest, etc. Once Workout C was reached the cycle started over. After 2 months I began to cycle in machine squats as part of the triple leg superset in place of the leg extensions, placing some compression force on the lower back. The triple superset was then alternated with single legged leg press with knee flexion to 90 degrees. I also began to use "isolation" exercises for his upper back and chest, namely pullovers and flyes, in place of some of the compound movements on a rotating fashion. Intensity variables, such as rest-pause for triple reps over 4 min-sets, strong ROM partials and forced reps also began to be implemented on a workout- to-workout basis for different body parts.

During this time, and the preceding 2 months, I monitored his blood pressure immediately following the heavy 10 to 20 second isometric holding at the end of selected sets and did not find any abnormally high blood pressure spikes beyond those seen at the end of his normal sets.

At 2.5 months, I included deadlifts. These were done in a power cage where stop bars were placed to limit the ROM at just above the knees. Once strengthened to the point where I deemed it safe (doing 4 sets pyramided from 275 lbs for 2:00 under load to 295 lbs for 1:00 under load [failure]) I moved Lewis to the Hammer Strength Deadlift machine, which, due to arm placement, I feel it better stimulates the targeted muscles of the mid and lower back as well as all of the primary muscles of the shoulder girdle.

On the Hammer deadlift, which we have simply coined "The Hammer", he worked up from 235 lbs to failure at 1:38 TUL to 335 lbs to failure at 1:21 TUL over the course of 6 months. Lewis' leg strength has also seen similarly dramatic increases going up over 100 lbs per leg on single legged leg press over the same period. His chest and back strength also have went up. His weights on the pec-deck have increased from 160 lbs for 2 reps to 200 lbs for 2 reps on the first mini-set of a rest pause set. His bench mark upper back exercise, the Hammer Close-grip Pulldown, has went from 160 lbs for 5 reps at 1:08 TUL to 205 lbs for 6 reps at 1:13 TUL over a 4 month period.

Prior to the Hammer and Nautilus machines we had some lesser lines of equipment which have been replaced, thus making the first 4 months of training for upper body hard to gauge in comparison to his recent increases, as machine to machine comparisons often are not accurate because of differences in each machine's mechanics and loads. Because of this, I have reported only his recent changes in strength.

During the time I have been training Lewis he also has been involved in yoga two to three times per week and three 20 minute HIIT cardio sessions per week. This routine, in conjunction with his medications and a 2400 k/cal personalized diet, has lowered his blood pressure to 125/80 (taken by his doctor). His normalized blood pressure has allowed me to switch to a purely isometric routine over the last few workouts.

This routine is based on the Max Contraction System advocated by John Little, and the Static Contraction System by Pete Sisco and John Little. On this system a combination of 11 isolation and compound exercises are held isometrically in the area of maximum contraction for 0:45 to 1:00 TUL, for 1 to 3 sets to failure. In the first two training sessions we have already seen changes in his legs and arms specifically. These training sessions are carried out twice per month (the frequency I have worked him down to over the last 18 months of training), with no other strength training (other then the slight stimulus he may be receiving from yoga) between. In the first two training sessions his holding weights have gone up between 10 to 20 lbs on most exercises with time increases on the majority as well. Only time will tell if this routine is as productive, or more productive, then the standard abbreviated routines I have used on him over the course of our time together. I am also using this technique on 12 other people and will be comparing the results against their normal "lifting" routines as well.

Over the last 18 months of training Lewis has gone from 206 lbs to 223 lbs while at the same relative body fat percentage (he has fluctuated between 19% and 21%, and is currently at 20% as of his last Bioelectrical Impedance Analysis), which, if correct, shows a 13.6 lb increase in muscle mass. Although I am skeptical of all body fat analysis methods, visually he is much more muscular than when we first started training. His definition and size is much improved, as is his strength. He also no longer has any back pain, which is very important to someone as physically demanding as he is, and it is very satisfying to me as a trainer. I am confident the upcoming year will bring further positive changes for Lewis, with the goal now shifting to a lower level of body fat.