Strength and Physique

Lift Often to Get Rid of Soreness

2012-01-25T11:25:00.000-08:00

James,
I am currently following your Hypertrophy Training for the Ectomorph routine and was wondering if you could talk about soreness. The routine has a 1 day on, 1 day off layout. My question is: If I am still sore after a rest day, should I still lift? Should I only lift the muscle groups that are not sore? Did I strain my muscles too hard on the previous training day?

Thanks,
Joe

My Answer: Soreness is a normal thing that you will eventually get used to. Normally people get sore, because:

1) They haven't worked out before.
2) They haven't worked out for a long time.
3) They did a new exercise.

People think that soreness equates to damage, but in reality, the soreness occurs in part because the lactic acid create from training leaves behind waste by-products which "tickle" your nerves. The only way to get these waste by-products out is to train again, and clear them out by pumping blood into the sore muscles.

If you stick to the same program with the same exercises, over time, you will be less and less sore until you are longer sore.

Bottom line is you should stick to the program, and train on the scheduled days, even if you are sore. It is important, however, that you can distinguish soreness that normally occurs from exercise and sharp pains from an actual injury.

Hi James. I am an ectomorph. I am 19 and a freshman in college. I have always been disappointed with how I looked and how fast my metabolism was. I thought it was some sort of disorder because of how small my body is. I am embarrassed to say that my weight fluctuates in between 109 and 116.

I have just recently started to try to eat more and gotten into lifting weights and trying to gain weight and put on muscle. I am a very busy person, so I find it hard to eat 5-6 times a day. I am never THAT hungry anyways. I read somewhere that ectomorphs can actually lose some of the weight they gained earlier in the day when they go to bed. Is there any truth in that?

I don't have any training program, but I would like to choose one. I eat fast food more than anything, because I work at a fast-food restaurant, and I wanted to put on weight. But I can eat all of the fast-food I want, and I won't gain a single pound. Either my body doesn't digest it or my metabolism is just ridiculously fast. Maybe I am not eating as healthy as I should be. Could you possibly point me in the right direction that I need to take? Any books or articles that could help me gain some weight? I have always hated being the small guy.

Thank you
-Kevin

My Answer: Books or articles on how to gain weight? Oh... I don't know... How about MY book which compiles a bunch of my articles on how to build muscle: Strength and Physique, The Articles.

There are a lot of guys at your age who are skinny, but can eat a lot of food without gaining a pound. This is very common.

Now if you don't have an appetite, then that is a problem. You must have a voracious appetite in order to eat a lot of calories. You can create an appetite by training very hard. This means heavy free weights on compound exercises. Hypertrophy Training for the Ectomorph will work well in this regard.

You have to push yourself in your training. If you don't train intensely, then your body has no use for the extra calories you're ingesting. One of the signs that you pushed yourself to the limit at a workout is when you become extremely hungry a few hours later. That's a sign that your body wants all sorts of protein, carbs and calories to build muscle.

If you can't 5-6 smaller meals, then just go for 4-5 larger meals. Meal frequency doesn't matter as much as total daily caloric intake. So eat a big breakfast (lots of eggs!), big lunch and big dinner and fit in a small snack somewhere. If you're finding it hard to eat, then your small snack should include an apple, since the fruit's acidity will stimulate your appetite.

You work at a fast food restaurant, so get the highest calorie meals (the restaurant should have nutritional charts), but substitute water for soft drinks.

Prolonging Muscular Tension Through Compound Sets

2012-01-23T19:00:00.000-08:00

Hi James, I love your book Neo-Classical Bodybuilding, although I'm still early on in the routine. I have a question concerning the Insulin/T Workout on page 32. The Arms Superset specifies "lying dumbbell curls to seated dumbbell curls (12-15 total reps)."

Do you mean to say lying curls OR seated curls, or is this a compound technique in which you sit up and then curl?

Let me know! For now I'm just going to do a seated curl and then the diamond pushups.

Thank you!
Nico

My Answer: Yes it is a compound set where you perform 7 reps of lying dumbbell curls and then immediately sit up and do another 7 reps of seated dumbbell curls with the same weight. Seven is the target number, but if you can perform more reps on either exercise, then keep going.

With compound sets you want to minimize any rest in-between exercises. To do this, you can use the same weight but move your body position to alter the force curve. So a pair of dumbbells might feel somewhat heavy during lying dumbbell curls, but once you move your torso into an upright position, the dumbbells will feel lighter.

Here's another example of a biceps compound set where you alter the force curve by moving your body position:

Don't Delude Yourself About Your Exercise Performance

2012-01-13T15:14:00.000-08:00

I just finished reading your article Hypertrophy Training For The Ectomorph and found it quite helpful. I have been trying numerous regimens from Bodybuilding.com but nothing seems to work. I have been at 160-170 pounds since high school (I am now a junior in college). I am most definitely going to try the 10-8-6-15 approach after reading the article.

I had one question however: What weight should I be using for each set? Should I be aiming for failure on each and use a different weight for each? Or a comfortable weight where I can complete all sets at the same weight? Any and all insight you can give me would be much appreciated.

Thank You!
Jake C.

My Answer: Start off with your 10 rep max and increase the weight by small increments from set to set. No more than 5-10 pound increments. On your 15 rep set, you should drop the weight down to your 15 rep max. Your 10 rep max is your base weight, the weight that determines the poundages for the subsequent sets. So try to increase your base weight by small increments (again, no more than 5-10 pounds) from workout to workout.

You should train to failure on each set, but the set should end when your form breaks down. In other words, failure occurs when you cannot complete A FULL RANGE OF MOTION AT CONSTANT SPEED. If you start doing half reps, or if the speed of your reps slows down (like you're stuck in mid rep), or if you can't lift in a straight line, then you know you are reaching muscular failure and you should stop the set right then and there.

I cannot tell you how many times I've seen guys half press 135 pounds on the bench press. Partials have their place (I go over this technique in Tactics and Strategies), but a lot of guys partial press or partial squat to "show off" their supposedly heavy weights. They do partial reps to delude themselves. It's like the kid who thinks he knows how to ride a bike, but he's been riding around with training wheels the whole time.

Cardio on the Complete Strength Athlete Program

2012-01-12T07:14:00.000-08:00

Hi, I would like to know: how often should I do cardio on your workout on Bodybuilding.com called Become A Complete Athlete?

Thank you!
- Julien

My Answer: If you want to incorporate cardio into the Complete Strength Athlete program, then I would suggest 2 cardio sessions a week, preferably as separate workouts. If you've read my previous blog posts, then you should know that I recommend sprint intervals. Twenty to thirty minute max.

Increasing Muscular Endurance for Police Training

2012-01-11T10:38:00.000-08:00

Are all four workouts from the Wingspan article done on the same day or separate?

-C. Ayotte

My Answer: Four workouts means four separate days.

I'm currently training to become a police officer for the Calgary Police Department in Alberta, Canada. I had just read your article at Bodybuilding.com for police training, and I was going to start using the workout as my workout routine.

However, being a motorcycle mechanic right now, I have invested very little time in fitness. I have always eaten healthy though and can lift a motorcycle motor (60-80 lbs.) if needed. I'm coming up on my last year of apprenticeship for motorcycle mechanics, after which I wish to try the police recruitment tests. Since I have not really worked out at all, do you still recommend the workout described in the article? I'm looking at some of the squat lifts labelled expert and the guys doing them in the pictures are using more weight than I could possibly handle right now. Should I use a lighter weight or should I do a different exercise until I am capable of doing that one (i.e. Front Squats)?

Do you recommend an entirely different workout for me, since I am just starting? I really have no cardio. I can jog for 6 minutes max before I am tired and have to rest by walking. What would be the best way to increase this? I would not be able to chase anyone down like that. I have also been doing weight training. Nothing too intensive, but I always try to workout all parts of my body in a given week. I also try to jog for 20 minutes every second day as well.

I am currently taking a protein supplement (Whey Protein Isolate), since I know I'm not getting enough protein in my diet. I'm 190 lbs. and 5'10", medium build. Are there any other supplements you would recommend?

Any help would be greatly appreciated. I'm giving myself a year before I try the police tests, and I'd like to be in the best condition I can be in. I also plan to keep fitness in my life and never quit. Being a police officer is something I have always wanted to be and is a very intense goal of mine, and I'm willing to do everything I need to do in order to achieve it.

Thank you very much in advance,
-Brandon

P.S. I just found out you had written books, and I am currently purchasing them from Amazon.

My Answer: Well, first I commend you on pursuing law enforcement as career. When you're preparing for police physical conditioning, then you have to differentiate between training for the fitness tests and the academy and training for street patrol. The article Return to Copland is meant for the patrol officer who has some years of weight training under his belt. So I don't recommend using the workout, especially since you haven't kept up your workouts.

I would suggest you find out the requirements for Calgary PD's physical abilities exam. From what I understand, it is an obstacle course with a dummy drag: Calgary Police Physical Abilities Requirement. The only way to prepare for the course is to simulate the conditions of the course and practice, practice, practice. Some departments offer practice runs for applicants, so if Calgary PD offers those, then I suggest you take advantage of them.

Once you're in the academy, then you should find out what the physical abilities exam is to graduate. Academies usually require a lot of running, so I suggest you do a lot of running. Do sprint intervals and hill sprints, which will improve your conditioning.

As far as performance supplementation, I'm partial to beta-alanine, which increases muscular endurance.

A Few Tips To Help You With Your Front Squat

2012-01-06T07:14:00.001-08:00

Getting Ripped for 2012

2012-01-04T09:29:00.000-08:00

I was googling programs on how to get ripped. I have been going to the gym on and off for three years and have tried several supplements such as Ripped Hardcore, Animal Cuts and protein shakes to mention a few. I have also tried eating 6 small meals a day. It could be that I am doing something wrong. Could you give me any advice?

Kind Regards,
Sakhile D.

My Answer: I was at the gym the other day, and it seemed a lot more crowded than usual. Then I realized that everybody was sticking to their New Year's resolutions. Normally people start off exercising consistently at the beginning of the year, but then they lose focus and next thing you know by mid April they saying to themselves, "I want to lose this gut for the summer."

Anyway Sakhile, I have no idea what you're doing wrong, because I have no idea how you're training and what you're eating. People lose focus in their training and dieting because of 2 things:

1) They don't know what specifically to do to achieve their goals.
2) They don't know how to measure their progress.

Getting ripped is a combination of diet and exercise (duh!), but what kind of diet and exercise? In Volume One and Volume Four I go over diet, but I'll summarize it in 3 words: NO WHITE CARBS. That means no sugar and no starches.

As far as exercise, in Volume One I go over 7 different strength training strategies for fat loss. All 7 strategies have these 2 common factors: low rest and high reps.

Those are the specifics of fat loss, but what are the metrics of fat loss? Obviously you have a scale and you should notice your pants getting looser. But you should monitor your food intake and your macronutrient breakdown. Go to Fitday.com and open up a free account. Log in your meals daily and it will show you your ratios of protein, fat and carb intake. Like I said, low carb intake is the key.

A lot of people think it's a hassle logging your food intake, but if you don't have an idea what you're eating, then you're not going to know what you're doing wrong. If you can't do something as simple as reading the nutrition facts, then what makes you think you can overcome millions of years of evolutionary biology by working out three hours a week?

TRX Chest Compound Sets

2012-01-03T10:37:00.000-08:00

JAMES!!!!

First off just a huge thank you. Working out is a challenge and fun and at times got me wanting even more! The only question is after 13 weeks of density, volume and frequency training, I am choosing to focus on a chest specialization. How long do I follow that? And how many days a week do I train? My problem area is my center upper chest right before the clavicle.

Thanks,
D

My Answer: Glad you like the workouts from Neo-Classical Bodybuilding. The chest specialization program should be done for three weeks. As you can see in the chart, it is a four day a week program.

If you're looking to build up the upper chest, then you should focus on shallow incline presses (20 to 30 degree incline). If you have access to TRX straps, then try chest flyes followed immediately by chest press:

Pre and Peri-Workout Nutrition

2011-12-31T10:11:00.000-08:00

Feliz 2012!! I have some questions:

1. When should I have to reset my metabolism? Is that noticing the amount of protein intake not increasing the muscle mass anymore the only way to know? Does "carb up" mean the same as reseting the metabolism? Why does it work to reset the metabolism by eating as much carbs as you want? How long should it be to reset the metabolism? Can it be the routine like the ZigZag diet every week?

2. Do you have any advice for a pre-workout intake, a during workout intake, and post workout intake? Do I need to do that in order to gain muscle effectively?

3. A breathing question: I do exercises holding my breath. Should I breathe into the lungs or into the stomach (the Valsalva technique)? Or does it depend on what kind of exercises?

Thank you so much for spending your time and helping me out.

All the best,
Mike

My Answer: Too many questions Mike. So I'll answer your questions simply.

1) Just do the ZigZag Diet.

2) If you have the money, then invest in pre and peri-workout nutrition and don't worry about post-workout nutrition: Anaconda Protocol.

If you don't have the money, then invest in post-workout nutrition instead and don't worry about pre and peri-workout nutrition: Surge Recovery.

3) Inhale during the eccentric portion, filling up your diaphragm as opposed to your lungs. Exhale during the concentric portion of the lift.

A Few Tips To Help You Improve Your Back Squats

2011-12-21T05:09:00.000-08:00

12 Tips To Improve Your Chin Ups

2011-12-16T05:37:00.001-08:00

Rest Periods on the 5x5

2011-12-13T03:35:00.000-08:00

I'm going to switch to the 5x5 program for another 4 weeks. Here are my exercises：

Monday

Front Squat 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes
V-bar pull down 5x5, rest 3 mins

Takes about 55 minutes to finish without the warming up time

Tuesday

Dumbbell lateral raises or Military Press (Which is better?)5x5 rest 3 minutes
Incline Curls 5x5, rest 3 minutes
Lying EZ bar extensions 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time

Thursday

Front Squats 5x5, rest 3 minutes
Seated cable rows 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time

Saturday

Front Squat 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes
V-bar pull down 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time

Are my workouts OK? I'm trying to train each body part at least three times a week. How about the rest time? Is 3 minutes ok?

Thanks for your time and help. I really appreciate it.

All the best,
Mike

My Answer: Looks fine with the rest periods and all. For the shoulders, do the standing military press instead of lateral raises. Military presses are better suited for 5x5 than lateral raises, which are better suited for higher reps and lower rest.

BB vs PL Bench Press

2011-12-08T11:30:00.000-08:00

I have some questions about the Bench Press which were discussed in your book Strength and Physique Volume 1. To begin with, I want to be a classical bodybuilder with a V-taper：broad shoulders, small waist, and muscle tone. And I want to put on weight at around 143 pounds. Fat% is near 10%.

Apparently, I should do the Bodybuilding style (BB) Bench Press (BP). My question is why will I get man- boobs while do the Powerlifting style (PL) Bench Press. Is this because the upper part muscle of chest will not be well-developed?

I learned the powerlifting Bench Press from the following links:

http://www.youtube.com/watch?v=vUcjOIZc80c

http://www.bodybuilding.com/fun/criticalbench4.htm

The first one is much like a Powerlifting style BP.

And the second one is like a combined style (Both BB and PL).

I understand bodybuilders train for muscle size and looks. So the isolation and specific muscle movement is very important.

I came up with an idea：if I do the BP right: Chest (80%) and Arm (20%), then I'll get a big chest.
Yet if I do the BP wrong: Chest (20%) and Arm (80%), then I'll get big arms.
Lastly if I do the BP right: Chest (50%) and Arm (50%), then I'll get nothing because of the lack of stimulation. Most bodybuilders don't want this.

I know it's not a good example. I find that the PL style is focused on lifting safe, while the BB style is on stimulation. Many people say that keeping the elbows as far from our torso as possible while lifting would hurt your shoulders. Is that true? Because it would put much pressure on the shoulders?

The PL style BP has a checklist of proper body mechanics. Does the BB style have one?

P.S. I don't wanna get man-boobs and get hurt.
Thanks for your help and time.

All the best,
Mike

My Answer: The chapter on the bench press clearly describes the form and execution of the bodybuilding style bench press. There is also an illustration.

You have to decide what you want: a chest that is chiseled like armor or really strong man-boobs.

If you don't like man-boobs and don't care about strength on the bench press, then don't do the powerlifting version. If you do the BB-style of bench pressing, then use light weight and progressively work your weight up through warm-ups. If you have any pain at all in the shoulder joint (not the deltoids, the shoulder joint), then don't do the bodybuilding style bench press. Do the other exercises listed in the chest chapter.

Exercises During Density Training

2011-12-02T08:40:00.000-08:00

Again I have to say thank you for your books. I say that because I was mislead thru the years. And I feel that reading your books and my experiences have given me tools I wished I had 20 years ago. I do want to ask you if you think that my exercises in the my density training routine are good, or do you have better advice? I am starting my 9th week.

Workout 1

Neck Bench Press: 3-4 sets, 5-7 reps
Lying EZ Bar Extensions: 4-5 sets, 5-7 reps

Quad Triset: 2-3 sets

Front Squat, 5-7 reps
Sissy Squat, as many reps as possible
Leg Extensions, 10-12 reps

Workout 2

Back Triset: 3-4 sets

Lat pulldown, 5-7 reps
Pullover, 5-7 reps
Seated Rows, 5-7 reps

Deltoids Triset: 3 sets

Lean Away Laterals, 10-12 reps
Lying Rear Flyes, 10-12 reps
Wide Grip Upright Rows, 10-12 reps

Biceps Triset: 3 sets

Lying Cable Curl, 5-7 reps
Body Drag Curl, 5-7 reps
Zottman Curl, 5-7 reps

Calves (dimishing set)

Workout 3

Standing Calf Raises (3 sets, 15-20 reps)
Swing Laterals (3 sets, 12-15 reps)
20 Degree Incline DB press (3 sets, 10-12 reps)
Close Grip Pulldown (3 sets, 10-12 reps)
Front Squats (3 sets, 10-12 reps)
Seated Leg Curl (3 sets, 10-12 reps)

Arms Superset: 3 sets

Zottman Curl, 12-15 reps
Cable Overhead Extensions, 15-20 reps

Workout 4

Close grip bench press (6 sets, 4-6 reps)
Sternum Pullups (6 sets, 4-6 reps)
Back Squats (6 sets, 4-6 reps)
DB Bow and Press (6 sets, 4-6 reps)
Standing Calf Raises (drop sets, as many reps as possible)

Thanks
D

My Answer: Looks good, D. The only thing I would add are compound sets or trisets for the chest and triceps in Workout #1.

Also, with regards to the biceps triset in Workout #2, rearrange the order as 1) Zottman curls, 2) Body Drag Curl and 3) Lying Cable Curls. You'll get more of a pump that way.

Other than that it, looks good. You've learned well, Padawan.

Widening the Lats

2011-11-30T15:33:00.000-08:00

I am writing you in regards to the post you displayed on Bodybuilding.com. It is the Wingspan Workouts plan. The question I have sir is would you recommend doing all 4 variations of the workout in the same day or splitting them up and incorperating them into an already established routine? I really like the look of this workout and cannot wait until the next back day to give it a try. Thank you for your time Sir. Have a good day.

-Justin

My Answer: It's Wingspan WorkoutS, meaning each shock technique is a workout for the back. What you would do is rotate through all 4 shock techniques.

Be warned: these techniques are brutal. Your lats will be very sore, and your armpits will chafe from the extra width.

Guns, Ammo and Muscle

2011-11-26T08:23:00.000-08:00

First let me say a huge "Thanks." I've been doing some kind of weight training since... geez, the early 70's. I spent a career with San Diego PD and worked out at Gold's for years. Got pretty big, 6'1, 260 lbs @ 10% BF.

Cruising through Amazon the other day for Gironda readings, and I happened upon your books. Did my due diligence, saw that you are PD and decided to get Volumes 1 and 2.

Holy Schazam! Read The Articles: clarity and simplicity in less than an afternoon. Years of past practices gone. So simple even a "Blockhead" like me can figure it out!

I tried one of the "Trisets" mixed in with one of my splits. Nice pump, some burn but nothing super-duper. Until today! Holy Crap, I feel like it
was my first time to the gym. I haven't felt this way for a long time! Awesome!!!

So I quickly dove into Volume 2 and ordered Volumes 3 and 4.

I am planning my start next week with your "Mesocycle". I've had thoughts along these lines but just didn't have the inside track on what, why, how much or how long.

Thanks for your PD service and a super thanks for your exquisite bodybuilding books.

-Retired SDPD Sergeant

P.S. By chance do you know Roy Huntington, a Guns & Ammo writer?

My Answer: Thanks for the high praise, Sarge. I don't know Roy Huntington. It's not like all us magazine writers hang out together, you know?

I'm glad that you're getting a lot from the books. The longer you train, the harder it is to find that new stimulus, new ways of training that reboot muscle growth. You'll enjoy the next 2 volumes, because there are a lot of different programs and training philosophies in these books.

I am planning on writing a 5th and final book, one that shows a variety of exercises to hit your musculature at different angles and with different force curves. I've shot all the photos that will go into the book, but my writing of the book has been on hiatus due to work and family. Hopefully Volume 5 will be out in 2012 before the apocalypse.

Fat Loss on a Vegetarian Diet

2011-11-24T09:13:00.000-08:00

Hello James,

The hypertrophy for the ectomorph training program really worked, and I gained quite a lot of muscle.

The thing is that I wasn't looking for the bodybuilder physique, but a more skinny lean [physique]. I still believe that I have some muscle to gain, but I've started my cutting phase from the beginning for this month so I can be leaner for [the] new year when my girlfriend is coming. I want to surprise her.

Anyways I always had a skinny-fat physique with some extra fat on my tummy and pecs. But ever since I became a vegetarian with a proper diet of healthy grains, veggies and fruit, the belly and the fat on my pecs begun to disappear without any noticeable muscle loss. I still need to get rid of the extra fat, and I have time to lose that fat. I'm realistic, and I'm not expecting Brad Pitt abs for the new year, you know. My body fat must be around 12%-14%, so here are my questions!

What diet and workout should I follow?

What book do you recommend me to buy for a guy with my physique?

Does running early in the morning on an empty stomach help? Not HIIT but a nice paced jog for a couple of miles?

I'm currently going to the gym to keep up my muscle mass. I play rugby and surf, but I still can get rid of those final layers of fat!

I'm 6 feet and 163 pounds. I used to weight around 150, so I was veeery skinny.

Thanks for your help, I'm a big fan of your blog.

-Mariano V.

My Answer: Well if you're a vegetarian, then your diet is pretty much set. As someone concerned with your physique, your goals on any diet (vegetarian or not) is to make sure you get adequate protein and calories. It's very tough with vegetarian diets, because in order to get those extra calories, you need to ingest a lot of carbs. And that makes it very tough to get lean. So eat vegetarian foods that allow to hit your daily goal of 160 grams of protein daily. But focus on training for fat loss as opposed to dieting for fat loss.

Jogging on an empty stomach in the morning will not help. You will simply lose muscle, and you need that muscle to burn fat. You should use strength training as the primary means of fat loss, not cardio. The 8x8 program will work nicely in this regard.

With regards to my books, Volume One has a chapter on diet and 7 strength training strategies for fat loss. Neo-Classical Bodybuilding also has a chapter devoted to strength training for fat loss.

H.I.T. for Poor Strength Endurance

2011-11-18T15:11:00.000-08:00

Just flicking through Volume Two and reading about the Supercharging H.I.T. programs and it mentions people that the program might be good for.

One section says, "Individuals who have really crappy neural endurance - Some lifters have no strength endurance, no matter what stage they are in their training history."

This definitely feels like me, as I am an intermediate lifter and been training long enough, [but] I don't have any strength endurance. We had recently put this down to low T, but could it simply be that I have crappy neural endurance?

I mention this, because I even struggle to get through the Low T/Fast Twitch program in your book Tactics and Strategies. Would I be better suited to a HIT type program?

Thanks again,
Aaron

My Answer: Well, there's only way to find out and that's to try out a H.I.T. type of program. For all we know, you could have both: low T and poor strength endurance. Sort of sucks.

But knowing what your weaknesses allows you to overcome them. You can still gain quite a bit of muscle and strength on H.I.T. type of programs. You just don't have strength endurance. As long as you adhere to the principles in that chapter (1-2 sets per exercise, short frequent training), then you should make some progress.

Gaining Muscle, But Not Weight

2011-11-14T10:07:00.000-08:00

I finally received your books (Volume 1 to Volume 4). I hit a plateau of the 10-8-6-15 program (modified somewhat because of a muscle strain), which I've been doing for the past 4 weeks.

I gained muscle on my chest, shoulders, lats, lower back, thighs, and arms. I do feel like I'm making progress. My body looks stronger also. Yet I didn’t put on any weight at all. I’m still around 121-123 pounds. And I didn’t do aerobics.

My macronutrient ratio for the past 4 weeks according to Fitday.com is 48%, 29%, 23%. Average calories are 1,600. Yet it may have some error. I didn’t count on rice, because I couldn’t weigh them when I ate at restaurants. At home I can, LOL. I concentrate on hitting my goal of 126-130 grams of protein intake a day. But I couldn’t count servings on some meats or beans, because I didn’t weigh them or couldn’t possibly know what macronutrients they are even after looking it up on Fitday.com. So I estimated them by the way some teachers told me. Yet I weigh the meats when I’m home.

I consider my problem of not gaining actual weight as follows:

1. I didn’t take enough carbs or calories so that my body took the protein I ate as energy to burn?

2. Is it because of my training frequency? I train at least two times a week. I can do the third time if I get up really early because of my courses later in the morning. I can’t go to the gym at night, because it's full of people.

3. Does it take time to gain lean muscle weight?

Now I eat 4-5 meals a day. I take more carbs during training days, while the macronutrient ratio is 40% 30% 30% during off days.

Here are some other questions:

1. Should I now take a deload week training or reset my metabolism of high protein intake and for how long? What to do after resetting metabolism? Keep the high protein intake?

2. Should I do another program? I saw previous articles saying not to do the program more than 6 weeks. If I should change another one, which one is now suitable for me? EX: 5x5 training, GVT, etc. Or should I remain with the standard program for weeks if my muscles have recovered?

3. I read your book talking about Paleo diet. Would you tell me what are the advantages about coffee and green tea? Is that good for fat burning?

Thanks a lot for your patience and help. And keep the good books and videos coming.

All the best,
Mike

My Answer: Let's do some rapid fire answers.

"I didn’t take enough carbs or calories so that my body took the protein I ate as energy to burn?"

If you don't eat enough carbs AND fat, then you will burn protein. But given your macronutrient intake, that's not the case.

"Is it because of my training frequency? I train at least two times a week. I can do the third time if I get up really early because of my courses later in the morning. I can’t go to the gym at night, because it's full of people."

Two days a week is not enough to stimulate muscle growth. You have to get that 3rd workout in.

"Does it take time to gain lean muscle weight?"

YES.

"Should I now take a deload training week or reset my metabolism of high protein intake and for how long? What to do after resetting metabolism? Keep the high protein intake?"

Switch to another program, preferably 5x5. Choose completely different exercises. Keep the protein and calorie intake high.

"I read your book talking about the Paleo diet. Would you tell me what are the advantages about coffee and green tea? Is that good for fat burning?"

Coffee and green tea have a lot of anti-oxidants and are good for fat loss. I don't recommend them for you, since your metabolism is already too high. You're burning off more than you are gaining, which is why you are not gaining weight, but the look of your musculature is improving. Plus green tea kills your appetite, and you need a healthy appetite to eat a lot of food to gain weight.

SPV5

2011-11-11T13:30:00.000-08:00

Hi James,

First off, let me thank you for all of the stellar training advice that you offer all physique trainers. I've got all your books, and find your no nonsense writing refreshing and invaluable.

Thank you much.
Adam

My Answer: Well thanks for the high praise, Adam. I'm working on a 5th and possibly final book. This book that I'm working on is going to have over 200 exercise photos. A lot of these exercises are going to be rather esoteric but highly effective at creating muscular tension. So a simple "bench press, pulldown, military press, squat, barbell curl" list this is not.

The best part is that most of these exercises can be performed in a home gym with barbells, dumbbells and body weight. Originally I thought of shooting an exercise DVD detailing all of these exercises in addition to some machine exercises.

But unfortunately I've been quite busy with work and family, and the cost to shoot a video is prohibitive at this point. I still have a long way to go with the book as well, but it should be coming out next year.

I'll keep you guys posted.

Calculating your Next Workout

2011-11-10T06:04:00.000-08:00

What would you do after the Hypertrophy Training for the Ectomorph workout? I am thinking of something like this:

--> 6 weeks full body 10-8-6-15 program
--> 6 weeks alternating A and B workouts
--> 6 weeks 3-day split workout

What do you think? Would you change the rep scheme drastically? I am also thinking about doing a HIT workout. It was the first workout that gave me a boost, and it was only a 2-day program. I may give it a try again but in a 3-day a week A-B workout probably.

Well, thanks for all.
Juan

My Answer: What you have looks fine. You could certainly follow up the 18 weeks with a HIT program. Your rep scheme should change up from program to program. The total volume for each muscle group should fluctuate. So 10+8+6+15 = 39 total reps. Your next program should either more or less than 39 reps.

Turning on the Anabolic Switch with Intense Leg Work

2011-11-08T20:22:00.000-08:00

Can the Hypertrophy Training for the Ectomorph program be changed to something like this:

- Instead of Squats, any press with machine
- Instead of V-bar Pulldowns, any normal or wide grip pulldown

And another important question: is it 100% necessary to do an intense leg day if your body doesn't need it? By looking at myself (75 kg, 180 cm), what I see is that my legs are okay and maybe the calves can be improved, but my quads, hamstrings and glutes look to be in a good form. I have small wrists and then small arms, wide back (V-shape) but an underdeveloped chest. Looks contradictory, I know.

I feel like I don't need to widen myself too much, but I really need to be thick. Any advice?

Thanks in advance,
J. Perez

My Answer: Judging from your stats, you could use the extra weight, even if it is extra muscle added to your legs. But people don't want to hear about what they need. They only hear about what they want. And you want extra thickness in your musculature, particularly in the chest and arms. If that's the case, then you should focus on a chest specialization program and then an arm specialization program. Neo-Classical Bodybuilding has specialization programs for the chest and arms as well other muscle groups.

Regardless of what you focus on in your training, it's always a good idea to include some leg training. Heavy leg training turns on an anabolic switch in your body. Bottom line is your arms and chest will grow more if you include leg training. Without leg training, your arms and chest won't grow as much.

You can make the exercise substitutions, but don't get rid of leg training completely. If you feel your legs are overdeveloped, then just do 2 sets of squats or deadlifts per workout. This way you turn on the anabolic switch without overdeveloping the upper thighs.

How Periodization Works

2011-11-07T09:12:00.000-08:00

Hi, I've been reading your article Hypertrophy Training for the Ectomorph for a while. I just started doing fitness for 2 months:

168cm, 50kgs

3 day workouts: Chest/shoulder/tricep; back/bicep; & legs split. All compound exercises.

I've gained 2 kilograms of weight during this time. I'm limiting the sets to 3 or 4, with rep ranges 6-8. I used machines almost all the time.

I've seen in these latter 3 weeks that I've stopped gaining weight, & I can't lift more than the week before. Did I hit plateau?

I'm switching to dumbbells, or I'm going to try your article listed above, 10-8-6-15. How do I use the weights on the 10-8-6-15?

I know as the set progresses, I accumulate fatigue & lose power. Any recommendations?

Also how do I do periodization. I haven't gotten the grasp of the meaning: The Nuts and Bolts of Program Design.

Thank you for your time reading this.

Sincerely,
Adi

P.S. I mean for the weight, do I go heavy for the 10-8-6-15, or I will pick moderate weight all the time?

My Answer: For pyramid training, use a weight that allows you to perform the prescribed reps for each set. So the weight will be heavier from set to set until the 4th set, where you must drop the weight to perform 15 reps.

You've hit a plateau, because you've been using the same program over and over for 2 months. At the very least, change to free weight exercises. You will find that you cannot use the same weights on free weights as you did on machines, so use the appropriate weights to accomplish the prescribed reps for each set.

Now if you go with the Hypertrophy Training for the Ectomorph, then don't worry about periodization. Microperiodization is already occurring in pyramid sets with a wide rep spread (10-8-6-15).

But if you want to do periodization, then this means you cycle the reps throughout the week. The article explains this. So your reps throughout the week may look like this:

Monday- 10-12 reps
Wednesday- 8-10 reps
Friday- 6-8 reps

You are not designed to be in peak condition all the time. You cannot max out and beat your prior weight every day. That is a sure way to burn out. Your body responds better to periodization and varying its workload. There is far more to periodization than just repetitions, which I go over in great detail in my books.

Rest Periods for Specialization Routines

2011-11-04T19:55:00.000-07:00

James,

Awesome books!!! Workouts feel so productive, and I look forward to the challenges your plans put on me.

I was just looking into the chest specialization to use when I get done with my 14 week mesocycle. The question is on workout #2: after the neck press the other exercises do not show any rest periods. Same thing on workout #4. Are they to be done one after the other and then loop back to the first exercise?

Thank You,
D

My Answer: In general, if there are no rest periods designated, then rest periods are up to you. For the chest specialization routine, all other body parts are on maintenance training, which means 3 sets of 6-8 reps with no strict adherence to rest periods.

To keep things consistent, however, do the neck presses in workout #2 with 90 seconds rest, then do the other exercises with 90 seconds rest as well. Rest 90 seconds for all exercises in workout #4 also.

Powerlfiting Chains

2011-10-28T09:14:00.000-07:00

Hi James,

Thank you very much for your quick response and great advice. It's much appreciated.

Would it be wise to follow the Low T/Fast-Twitch program outlined in your book for say 3-6 weeks at a time, then change it up for 1-3 weeks of higher reps and things like supersets, giant sets, rest-pause, etc? Would that be the best way to go?

Also, what is meant be barbell movements with a chain? What are the benefits of it?

Once again, thanks very much for your time and expertise.

-Aaron

My Answer- Do the reverse: do 3 weeks of higher reps with supersets and giant sets. Then follow the Low T/Fast-Twitch program outlined in Tactics and Strategies for 3 weeks. Doing the phases in this order takes advantage of the backcycling method, where you alternate density and decompression training.

I recommend powerlifting chains for you, because you're tall and so your limbs should be longer as well. This means you have a greater distance to push or pull than a guy with shorter limbs. Because of joint angles, the force or difficulty of an exercise is less or more at certain points of the movement. For example, the top range of a squat, a press or a curl is much easier than the beginning and midrange portions of these movements.

So the weight you use on your squats or presses may be limited by the portion of the movement where you're weakest: the beginning range. You may be able to do a half squat with a lot of weight, but as soon as you do a full squat with that same weight, you realize you're in deep doo-doo.

To even out the force curve, you can attach heavy chains to the barbell. As you lift, more and more links lift off of the floor and the weight becomes heavier and heavier. This is what is known as a form of "accomodating resistance," and it is an excellent way of increasing your strength. If your train with chains for a few weeks, and then train without them for the next few weeks, your poundages will go up significantly. Chains are best used on presses, squats and curls.

You can purchase chains at a hardware store, but very few have the really big ones. I got mine at Osh Orchard Supply and Hardware.