JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?EX- snD{ة]^ռǖퟌڧ+'/g[TQVQܹ:` IskkJ4%CHqށ+Dp,B3{ŵP8DƤ`գ/,dr&D""A@ZPdD3Y亢tQWamI;2nݟàSVyZZ34Gz$wiy"j'oblUۨ5\iҤ=3QT[}.dąښi;x :r1vvUu1m]q5摋&p2~y}o-2GNKB*-t-&o-6ٚE$2 W(nr1PhI$2Z.̪a03KK & -XF]d $0ޕZ_$3u! UYO< }Zj\lˑH*<M .lIR{!=$vhGʹSۦ:[Y|yגYU$={uF"8HF>[.F:Gr!jpxDUJ8Ynbg6T·j IUIfQC O?Zo<$w$:1s"{s ׹BNM.-ŜvnanQ\j\q[͆9k1h&WIށvK?RWDKiqo4O^GtdքzbM,%eep]j,AV`?ҺOKr] Man.Ğ=Zثܻ!2[pRs1a?'B1ߵf ͯP`֫JҖsn桡 $fIPy[:"+O{;9ۀ3Z&PAV'q~E sۭMˏp!e.F{tRM1e~R*3y]2 ]؄=Ҧ7X2`'۟JArԒ5Bِ}He%2HHN9> dФj={=(\YꓕbHb7c8=(G3>Q޵Z%aI&YH*&RD[ <1G;ё"7׊tb&(q'OB?ϽV CY3'}*E*Y7gjdN`F{.uB.⻉dy"W^s[ۖc ! >H\ˆl?B کM 4u+[M33ڙyGu,kkmr6U@a؏qH$Bx޵t&Q[4;{?'\/͌7ʜݳ\4Ҿ?3djum5؊7d~x&{ܴѮJ I3eFx֊\Z+mnxg"r9嚫goh ے9A܊0dB#l9u3 cB;ԓ$c\+2>"+gU('`tRU֤!AQd%l"҃$3ڣ) R gz a$0ۏ׊^=-֋u8 ˷AtԂb_L5E$cn-+lg=A棎(b 9\zyϱQ@W쭸B ؏- ikcD .90Ȯ} "\9OS[7 oDm>/ebhźͰVHp+"Yِ쐮9fDf3GPDh3ZFJW*Axv3([ߎj%Ǜ|xz֑ҦBi8@*z@2!VUp7DkIEYg<s +_Sq%%۩LUv7QY\{%UGM:#%wC;3i'2bw3eі),sٮKIgU@5].uܛqiOZR8瞔RQ\S SG8 ۴mZrXdSzo/iq!"YvP=9gLrKn\8N W[_fۭFu?Z/ ڔY8!8;uݘ*GǾI -R|5[I i[\yr suTo i{sh>g]Զ_SVcQ[ڽb V'#YZI{aGRN8?Jnm_Nmse!rȐ0(OWuK$]ZM 2fVm7}Ea]IV9]ZYG$ŶDVcr8Sٷ&/#9F{i5յiAI1~8Iom3Ie F=H=3MQD[+sV1rz*wpk;[DId6|vQ޾6ú6qooR;$xF,y“*֯poCkGog{InX]Ͱ6Qxҫj76W $g?h KLmޥ{+rladky<UT=WJ1|{p1SkQ_C?J,-SyQ㕜 1>RX#}?PyHA5,YB +RIPyF[>^]~f7H;`0=j&"_8Uip%{{Zǔ.Ÿ =xE-C4"FNGg2/`yqɪP7䥆Hd "b3E:ȳ4 ö(@(B3ա/". Du7pFJϮIl&ےl9r:,zʺEvec·V7ÃuR]{팪-`@ ƻG&oH縅TOT~tQY$ i<?LV9 (jvkh>-ǘR}oxK vlK.IEyFY"e ;rilEYm1yrG{fkPNzLE& ,Jk_`dFQ\7}sYA{Z'dRqtȊU$/灁Ej Wzol2+CECN[ _s1N13Z>'] 5_N0cU'<[k&i`뒋_1>Z,5֓j,DVk" 91Ʋp <ԓ4QXHnOU㍂3aN?JP *˟P~WnKˤm̛"}޲Ǒe#I6yH?nUF='{obNh7Ih| vQw?''av'5zVMAx)2AsKX#(}M3\"[0yOShjk,s\Jn`C\0:槼]'r\nq9't2JdI-6"jqym{YZعlc16 Tm4Ft&1G` zAl\}MTaԋT`;Glz g9y(vs>Q.m54ʒyϛՙyV"Y|=ӂ~QTՒeVI A Q>Ҧh̼s3EU7#-b-|dr0FzsY6%ȏGAEVW7ֵKtse\*#u\g?)9,M/$9EiZj G,7H?XҦS$,F*G_mjr+!9aǵL]Ջ:-:xSkQ#zuEHuV ]k2&18ةMr4ѕn}8!q:, کVx,*$) (8HMeLMLhɧnIdD1EJ9?NAVSQ?qv^4iA u75'+zq\ 9mjːK AF:gS%P-қ'T MC|Qq9*"F֪zZh(#&F{fAKq"cSFhR3E!WzUV @#J"u$7mxN3W)<y @Qrۨսm(` rF: So?hl=E!1 JUBGLR=; u'JxBNi89U)L)I=iVj1!1!;t9=iLk1=2E4F{SA4(\qJM~Q6qځc'9p9 A$Ӌ^ !R2 ).-u#E$xL(5,Z |?zv96Jԓ&YPO'-$E(c`.Cjv-̃ҋƷ$kd~eqO $l{`+m w_Rӷ^0ɘmkEGԂ]r>XV=B B;kWSBpH*rZԭI4YȦ +ƷFEAEjq,J"vW Nƶmmk9ĊsQ.bҀNLiqqG:SԞa= =m 3JLxbT90Ԕ&aA1@ǎv0gnsMaCE[!1EE{n \V)3 R) K FGZ0?*7f}#O;u[ Q")\,fÏ\K"\x\>\p댩8u\SD<2nɦȎo<MzfbF @pGGUހ>?sQ:ɢY,Ѷzbo6H(&U9!,L =Il r+r F= 趱K"1= %p# X1I鵹,NBHzfj.j-o"RGPqQ*!܊QG(o¸ɫ^RH}AZbmw Cҥt Kh7e3)=7 сiyj$P"d54WPsīcH9Of9GyD#iC宓G֮piXZ(FB)r ) y#5zY 9CTS'fA4Q>sthe start of his new program, David weighed 209 pounds, with 10 percent body fat. By the end, David had increased hi bodyweight to 242 pounds and reduced his body fat to six percent, a net gain of 39 pounds of lean muscle. In the process David also hoisted some heavy weights, including a 315 power clean, a 475 squat and a 425 bench press. <br> Gaining 39 pounds of muscle mass in the off-season without the use of steroids may seem impossible, but David's gains were all natural, says Poliquin.  You must consider that David never seriously trained the large muscle groups such as the glutes and hamstrings, and that his diet was high in refined sugar and consisted of a lot of fast foods. I would never recommend steroids to any athlete - to do so would be professional suicide. Further, the NFL does a great job of screening for banned substances. <br>In working with Coach Poliquin to step up his level of play, David found exactly what he was looking for.  What distinguishes Coach Poliquin from other trainers is that he knows the body more than other trainers, and he s able to find your weak links, says David.  He also understands football, and what you need to be successful at your position. <br>Whenhe first started working with Poliquin and learned about the coach s plan to add so much muscle mass, David was hesitant.  But as I put on the muscle and got my body used to running with a different weight, I saw that I was able to keep my speed and be even faster than I was before, says David. He also remarks that the extra strength helped his blocking and enabled im to handle press coverage from the cornerbacks better than he had been able to do when he was lighter.<br>In addition to coaching David in gaining muscle mass, Poliquin worked on making him a more balanced athlete. David explins,  The first time you meet Charles he does an overall body composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his lower back, hamstrings and the scapulae retractors (muscles that pull the shoulders back). For the lower back and hamstrings, Poliquin prescribed good mornings, and both Romanian and snatch-grip deadlifts. For his back muscles, David performed numerous variations of chin-ups and pull-ups.<br>One of the most effective exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behind it, says David.  Chains force you to explode on the way up, so when you take the chains off you ll just explode right through that sticking point. This is important in football because when guys try to jam me I m goinof people that don't know variation is best. That's why I presented those particular studies." The studies presented were fine and interesting but we in 1996 should be way beyond that. Dr. Stone concluded, "It's not the work that is important but how you manipulate the variables." The studies presented found out that multiple sets work better thyIUYUݒ+\YMm$(pH];v #E38L:?iu4jf}󎹢Xn:Ah\xC$=zfu+"~߲8,<jzya,OaOsݹ8N0#MhY (ɾ$^8% Pa>`6X吚(zse5cmDox2!g5޶58f;wv9t8h,f$\e1NU7x伔oC*qϊ09CbB÷Ͼ1і#lfh ᖿ #ʦJ&wrQeH