I recently watched "Pumping Iron" for the first time and I noticed that a lot of the pressing movements the bodybuilders did were not being taken to lockout or a full extension. In exercises like the bench, incline and military press, should I be locking out or not?
Very good observation! As I'm sure you're aware, "Pumping Iron" put bodybuilding and its cast members on the map of legitimacy and interest. I watch this flick often and still find the physiques of Arnold, Lou, Serge, Franco, Ed Corney, Robbie Robinson and Mike Katz very inspiring. In my earlier days as a young man, "Pumping Iron" was one of the catalysts for pursuing bodybuilding with a serious approach. Call it ironic or fate, but this still occurs some 20-odd years later. The power of this film cannot be denied.
The one thing that rings true with all of those guys is their enormous pectoral development and sweeping lats that drape their entire torso. The look is very powerful, vibrant and healthy. From collarbone to sternum, their pecs are big, full and symmetrical. The deltoid region among the competitors is also impressive, not only for its mass, but also for its natural detail and separation. Remember, this was before the days of Synthol, heavy site injections and other forms of destructive abuse today's bodybuilders deal with.
You are correct in your observation that many of the cast bodybuilders did not lock out each movement, although their development would suggest otherwise. There is a very discernable difference in the resolute development and philosophy between a partial rep- common and effective in power movements today, which I employed in Gunter's chest routine- and a complete rep sans lockout.
In my experience through training different athletes, locking out and achieving a full extension should be a worthy training technique for movements with natural peak contraction principles; for example, biceps curls, triceps extensions, and as you indicated, shoulder and bench presses. Yet, there is a clear-cut difference between the peak contraction intensity of a biceps curl and a military press. The variance lies within the movement's tension from Point A to Point B. You see, with exercises like biceps curls, your biceps and brachialis muscle fibers are still under growth, including stress at the peak contraction. What's more, bodybuilders can hold a very beneficial contraction at the repetition's peak for one to three seconds.
By contrast, a peak contraction- let's call it a full extension- on military and bench presses tends not to provide added benefit with the same philosophy you'd be inclined to use on biceps curls. Are lockouts on these multi-joint movements worthless? No, I don't believe so. They provide ample resting period and also recruit additional fibers from secondary muscle groups, namely the triceps, that assist in the movement.
As a trainer, I tend to use an ample dose of both methods depending upon the athlete I'm training. I strongly believe in constantly pounding a body part with tension through avoiding lockout, which completely fatigues the muscle and fills it up with blood. Per chance, avoiding full extension was a training fad at the time "Pumping Iron" was filmed, but regardless of passing trends, the bodybuilders experienced groundbreaking development from extreme tension.
With this analysis in mind, my formal suggestion to you is to try both. Every athlete responds uniquely to training stimuli. As you can imagine, some athletes, such as Flex Wheeler, experience their best gains with constant tension, while others do not. Obviously, the entire concept will vary from body part to body part.

20/20
I read your previous column and need you to clear something up for me. Did you mean 20 sets per body part when working hamstrings, calves and quads? Or 20 sets total for all three body parts?
Based on your question, I'd say 20 sets total is the most likely recommendation. To revisit our question regarding "Pumping Iron," bodybuilders from that golden era actually did train for hours a day to allow 20-25 sets per body part. We've since learned quite a bit about proper muscular development through advancements in science, kinesiology, nutrition, established training experts and old-fashioned trial and error.
It's highly plausible that you can acquire the necessary muscle fiber micro-trauma responsible for accruing muscle growth and strength with workouts lasting one hour to an hour and a half. The bell curve of bodybuilding science has been broken with unprecedented advancement since the days of Arnold and Louie, and we're continuing to do so. The take-home lesson is that we've found a better way.
For additional advice, my recommendation is to not focus entirely on the relationship between muscle groups and overall sets. Allocate your energy to establishing the necessarily level of sets, repetitions, load (weight) and a selection of exercises, all suited toward your body type.

SLOW POKE SIDE
I'm so glad to hear you're with MD. I always wanted to ask you questions, but never had the means. How do I bring up a lagging body part so it's symmetrical with the other side? I know cheating and good form are major factors. Do I need to work out more frequently (without overtraining, of course)?
Thanks, I'm satisfied to be working with MD, too. Let's start with your comments about form being the cause of lagging development from one side to the other. Genetically, we all have body parts that do not develop in harmony even with the most regimented of training augmentation programs. Said development is neither balanced in strength nor size. My belief is that imbalances are natural occurrences of human muscular development; not a negative effect from poor training.
This is frustrating at first, but over time it's something bodybuilders learn to live with. Bodybuilders with extreme muscle mass are less concerned, as discerning visual inspection by the most qualified judging eye can still be foiled. With athletes who weight train for performance (e.g., hockey, basketball, baseball, wrestling, etc.), uneven development may eventually lead to injury and even a plateau in executing various maneuvers.
With these athletes, achieving balanced development is of paramount importance, but the training used for their particular objectives is quite different than what bodybuilders are used to. For all intents and purposes, I'll stick within the realm of traditional bodybuilding.
Your decision to engage in such a routine may be construed as a waste of time to some, frankly, but the choice is yours. I wouldn't rule out surprising results from this endeavor, and in the gym, any type of training is worth trying. Be prepared to devote a couple of months at least to this effort. If you are committed to bringing up your lagging body parts, my recommendation is as follows:
Section One: Maintenance. What we want to do here is make sure the current level of size, strength and overall development for your stronger body side is maintained during this catch-up training cycle. Administer your existing training program, except lower the total load and increase the number of repetitions per set by 10. In other words, we want to operate our routine so that you're providing adequate stimuli on your stronger body part side through light-weight, high-rep subsidized training.

Section Two: Progression. This section constitutes the mass building effort for the weaker, unbalanced side of your body. Our approach is real simple. As long as your current training program is producing the desired results, stay with it. If not, make any necessary adjustments. The goal here is to bring up the size and strength of the lagging body parts through heavy training. Obviously, you have no other option than to use mostly isolation movements when training during each session. To hit muscles that require balance and stability, we will incorporate machines into our workout so you'll be able to move the necessary weight isolaterally, without the need of an opposing arm or leg to balance the load. Here are a few ideas for progressive isolateral training:

Chest: Hammer Strength Seated Press
* Flat and Incline versions
* One-Arm Presses (Use other arm for bracing and stability)
Machine Pec Deck
One-Arm Flye

Biceps: One-Arm Preacher Curl w/ Dumbbell
Standing Dumbbell Curl
One-Arm Hammer Curl

Triceps: One-Arm Skullcrushers w/Dumbbell (palms facing inward grip)
Overhead Dumbbell Extension
Reverse Cable Pulldown (one arm, underhand grip)

Deltoids: Seated Dumbbell Press (w/bench incline raised 80 degrees)
One-Arm Cable Side Lateral Raise (behind back; other arm on belt)
Machine Rear Delt Flye

Back: Single-Arm Bent-Over Dumbbell Row
Hammer Strength Low Row (one arm)
Cable Pulldowns (single arm underhand grip with small handle bar)

Quads: Leg Extensions
Leg Press

Hamstrings: Lying Leg Curl
Seated Leg Curl

Calves: Toe Raise (on leg press machine)

Every exercise listed should be done with one limb and is applicable for maintenance work along with progressive, heavy training. Certainly, not all body parts will be so out of balance with mass and strength that isolateral training cycles are warranted. I would classify a purely isolateral bodybuilding routine as unique, and I'll be interested to read of your progress two to three months from now. Keep us posted.

TRAP BREAKDOWN
I need help with my trap training. Do you recommend using machines or dumbbells for shrugs? Normally, I use dumbbells, but when I go heavy, I can hardly lift them an inch. They are almost stuck to my sides!
First off, you're probably using too much weight. Free weights are a bodybuilder's best choice for building thick, round traps for complete shoulder development. There is nothing wrong with using dumbbells. You did not include details about how much weight you're using, how long you've been training, sets, reps and that sort of thing, but I'm confident your loading parameters are off. By loading parameters, I'm referring to the amount of weight you're trying to shrug (weight is only one of many loading parameters).
Lower the weight even if it seems too low for an athlete of your level or personal expectation. Reduce it enough to allow a full range of motion. With dumbbell shrugs, the trapezius naturally has a limited range to work within- I'd estimate four inches at most. So, don't expect a multi-joint exercise experience. Think calf training. Those are your boundaries.
Understanding what you can and cannot do will rid your psyche from trying to envision mechanics that are not possible, which ultimately brings you to a realistic expectation. Champion after champion has used the mind and muscle principle to their advantage. Another angle to contemplate is this: When you are executing a shrug, close your eyes, breathe normally, find the pain in the trapezius area and focus right on it. Don't think of anything else. Don't look in the mirror to visually analyze your form. The best critique of proper form is feeling it and seeing it in your mind's eye. Remember that.
Moving on to the dumbbell shrug- you described doing shrugs with arms at the side. Try shrugs with the dumbbells in front of your quads. See if that doesn't improve your range of motion and trap development sandwiched in with the mind and muscle principle.
That's how they can be done. There are other ways, too, as you know- barbells, wide grip upright rows and machines. From a distance, just going up, down, repeat can summarize an exercise. But this is where mistakes begin. My job as a trainer is to find different methods and techniques to build physiques to their maximum potential, but this also includes revealing the mechanics behind what may appear to be a simple exercise. By breaking down a movement at its core, I reveal attributes that are otherwise hidden through the standard process of bodybuilding.

PERMANENT STEROID DAMAGE
Hey, Charles, how's everything going? My question is pretty simple. I was recently told that once you do any cycle of anabolics, whether it's test or Primobolan, your endocrine system will never be normal again. What up?
Things are going well, thank you. I'm busy working with Gunter for his Olympia preparations and tending to my personal training business, of course. Well, anabolic steroids are an inevitable topic that will be brought up sooner or later in bodybuilding. To the outside world, bodybuilding and steroids are one and the same. First, you should understand that I'm not a doctor and I don't advocate or condone their use. I'm a professional trainer- not a scientist- and my realm of expertise is old-fashioned training, which is sometimes a neglected and undersold part of bodybuilding.
I've had personal experience with anabolics, and to answer your question with all honesty, I do not believe a single cycle will permanently alter your endocrine system. The wild cards are the type of anabolics used, the dosage, cycle length and how the individual responds to these drugs. The answer to those wildcards are buried in a ball of what-ifs and unknowns. In general, no, I do not believe a permanent alteration will occur, provided your hypothetical involves responsible averages. There's a cornucopia of books, magazines, newsletters and websites devoted to anabolic steroid discussion inside and out. Whatever you choose to do or not to do, for every drug article you read, also read about a new method of training and experiment with it in the gym. Catch my drift?

ALERT THROUGH ACL
I'm going to compete in a local show in six weeks. My carbs and calories are low, so my mental focus is also low, which makes it hard in my line of work as a salesman (self-employed). Do you have any suggestions for improving my mental focus, mood and sharpness? By the way, I really love the dumbbell rows program that you use with Gunter to improve his upper back. I think I'm doing them correctly; I can really feel my mid upper back burn.
Aren't dumbbells great for back rowing movements? I'm happy they're working for you. If anyone reading this hasn't made the type of back gains they're looking for, exchange the barbell for dumbbells on your core bent-over row movement. They're very effective and fill in some of the typical "holes" in development you'll find even with the professional bodybuilders known for having enormous backs. Yes, if you're feeling the burn in your middle and upper back, it sounds like you're getting a fantastic peak contraction. Be sure to get a deep stretch forward during the negative portion of the repetition, which targets the outer lats, as well.
Low-carb fever is an unfortunate drawback in a bodybuilder's quest for leanness. Six weeks may seem like an eternity when going really low with your carb intake. Many a bodybuilder feels like a zombie the last few days before a contest. Achieving low body fat levels is a challenge all its own, yet other problems crop up in the form of muscle wasting if you accidentally dip into ketosis. Basically, going low carbs on a hard-core diet is difficult on several levels. I think we can all agree on that.
Unfortunately, there aren't too many options to boost mental focus and energy without help from dietary supplements. Thermogenic agents should give you the increases you're looking for and they are the obvious choice, but they aren't the only choice. This is beneficial for those with a metabolism that cannot afford a higher metabolic rate. To improve cognitive function and alertness without affecting the fat-burning process or negatively-influencing your diet, I recommend Acytel L-Carnitine (ACL). ACL is an amino acid promoted in bodybuilding for its testosterone-boosting properties, but ACL will also increase mood, memory and cognitive function. In Europe, ACL is sold as a prescription drug to treat cardiac and neurological disorders. It's quite potent and should help in burning body fat more elegantly than thermogenic agents, which increase body temperature. ACL is proven to increase the fat-burning process by having a direct involvement in transporting fatty acids into the cell mitochondria (powerhouse of a cell). The recommended dose is 500 milligrams taken one to four times a day, 30 minutes before eating. There are several trusted brands of Acetyl L-Carnitine at most health food stores. Give ACL a try and see if it'll help improve your alertness on the job.