I believe each style of presseing has it's plus and minus', but I believe that the best movements are performed while standing. This holds true when you are trying to use maximum power and gain massive size.

While standing and performing military presses, your lower back muscles help you by acting as a stabilizer when you attempt to lift the heavy weights overhead. When your shoulders feel tired, you still have your legs to help you cheat a little to get a few more reps out. There is also very little chance of injury because the entire body is moving freely, and can respond to the weights.

Seated presses are good for eliminating other muscles from aiding you in exercising the deltoids, but some times I feel there is extra stress placed on the coccyx. This position also limits your use of heavy poundages.

I believe that if one is looking for overall size, they should stick with standing presses. Once the deltoids are fully flushed, and you can't move another inch, seated presses should be incorporated to further exercise the shoulders.

Do to the fact that squating for mass requires a lot of weight, many of us end up feeling lower back pain, either right after or the next day. What you have to remember is, when you're lowering your body, don't lean too far forward, and don't drop too low beyond parrallel.

Reduce the weight and practice your form. Try it for a week or so. Look in the mirror, front on and side ways. Your butt should move directly above your heels. Look up, not straight ahead, and never down. Make sure the bar sits comfortably across your shoulders. Try using a block under your heels. This could be a 1x4 or a 2x4. Use what is comfortable for you. Also use a lifting belt. This will keep your middle tight and straight. It gives great support.

When you feel comfortable, resume heavy training, but, start light. Do a few sets with a low weight first before you head into the 300lbs range. The back, like any muscle needs to be warmed up first. If you ignor this, you'll end up having problems with your knees, ankles, and the bottoms of your feet.

There are many was to train for power, but cheating has got to be on the top. One should arrange their training so that every forth workout they use cheating movements.

Don't make the mistake of using cheating movements every workout. The reason for this is, power will not be attained if the muscles are not developed using a full range of motion from extension to contraction. You'll also become burnt-out. Which totally is not what you are looking for.

Remember that using a full range motion gives you circulatory benifits as well as strength building results. So don't forget to use common sense and don't over train.

Implement a style that forces you to use a strict form of lifting, using the most weight possible. When you can no longer move the weights, implement cheating movements in the routine for the last few reps only.

I have found this routine helps me when I'm in a rut and I find my chest is just not responding. It's simple, but it works. Perform it for about 2 months, then go back to your regular routine.

The chest has got to be hit from various angles, using various exercises. Perform the chest exercises first in your routine, because this is when you have your most strength. Perform this routine 3 times a week as follows:

1st Superset:

Close grip bench presses - 4 sets, 10 reps
Parallel bar dips - 4 sets, 10 - 15 reps

2nd Superset:

Incline dumbell press - 4 sets, 10 reps
Bent arm laterals - 4 sets, 10 reps

Do not rest in between sets of each superset.
Rest 1 minute between completing the 1st superset and moving on to the 2nd superset.
Use as much weight as possible.
Use good form.
You should walk away with a great pump.

I truely believe that no one should perform any exercise the same way every time they enter the gym for a training session. You have to stimulate the muscles. Always keep the muscles on their toes. This is what keeps the growth going.

A good example is the lat pull downs. One of my partners had always performed the exercise with a wide grip. Her only reason was because she could lift more weight this way. I explained that unless she was also going to perform other upper back exercises such as the one arm row or the barbell row, she should start varying her hand spacing along the width of the bar for better results in the long run.

After several months she got back to me and thanked me for the tip. Her back took on a wider look and of course became a bit stronger. Remember, it's not the amount of weight you lift but how you lift.

In almost every activity or sport, stretching has always been a typical way to "warm up" the body and get it ready for action. However, you do not have to be an elite athlete to reap the rewards. It is my opinion that stretching, when done properly is the most effective way to fully connect your mind and body through your breath, and should be incorporated into every fitness program.

Below are some of the benefits of stretching:
Reduce muscle and joint tensions to help make the body more relaxed.
Help's coordination and range of motion by allowing for freer movement.
Prevent injuries such as muscle strains, sprains, and pulls.
Makes strenuous activity easier by preparing the muscles for activity.
Develop body awareness and focus as you become in-touch with your muscles.
Promote circulation by sending oxygen and blood to your muscles.
Speeds the healing process of injured or over trained muscles.
Best of all, it clears your mind and makes you feel good!
There are many books and videos to get you started, but the best way to learn the proper technique is to hire a Personal Fitness Trainer experienced and well educated in Flexibility Training. As seen on the Northern Virginia Health & Fitness Directory Web Site.
www.nvaweb.net/nvhfd/Tip Of The Month March 1997