Sunday, April 13, 2014

Hitting the Power Lifts Once a Week

Readers, you've asked for it, now you got it!  Strength and Physique: High Tension Exercises for Muscular Growth is available as an E-book.  When you purchase the E-book, you'll also receive a free report: 8 Strength Training Exercises for Law Enforcement. The report details the physical demands of law enforcement and the best exercises to develop the strength and conditioning for the job.  The free report will be offered for a limited time only.




After reading your material I'm highly intrigued, but I'm curious about "strength as a skill." Currently I'm working on my base strength (squat is 315, bench is 235 and deadlift is 360 ), and if I'm focusing on aesthetics will I lose "the groove"of those lifts? I would prefer to be both strong in the power lifts and have aesthetics, but I'm worried that I'm not staying on top of technique.

- Jason M.


My Answer: You can focus on aesthetics while still improving your strength.  It's just a matter of programming.  Many of my programs utilize microcycling.  There is always a strength focused workout within the microcycle itself.  For example, the 6 Factors Program has a strength focused workout known as the T-Boost Workout.  So with the T-Boost Workout you can focus on the power lifts (squats, bench press and deadlifts), since the workout requires multiple sets of heavy weight and low reps.  This way you work on your power lifts once a week, which is the minimum frequency required to build strength on a lift.


Friday, April 11, 2014

Using Negatives to Increase Pull-up Strength

Readers, you've asked for it, now you got it!  Strength and Physique: High Tension Exercises for Muscular Growth is available as an E-book.  When you purchase the E-book, you'll also receive a free report: 8 Strength Training Exercises for Law Enforcement. The report details the physical demands of law enforcement and the best exercises to develop the strength and conditioning for the job.  The free report will be offered for a limited time only.




I've been so lethargic the past ten days from a chest cold I've had (I just was put on an antibiotic yesterday), and just haven't been in the shape to workout. I feel especially bad in the mornings and before bed, and cough sporadically through out the day. 

I'm super pissed, because I've been doing great and making awesome strength gains. Is there a right way to get back into lifting after a set back or being out of commission? I know this is a stupid question... but just thought I'd ask! Keep up the great work!

-Jim


My Answer: When you get back into training after an illness, you should do a low set program to ease you back in.  Stick with 2-3 sets per exercise.  Don't train to failure and don't do any shock techniques like set extenders or forced reps or negatives.

Do this for the first week, then up the intensity and volume the second week.



What's up James? I was reading one of your articles, and I wanted to know if you could give me any advice on getting better at pull ups. When it comes to them, I can't do them to save my life. Usually I end with 1 rep. LOL! Does the one foot in a chair while the other hangs actually help you get better? Thanks ahead for any advice.

-Chris W.


My Answer: Yes, doing pull-ups with one foot on the chair can help you get better at pull-ups.  You can essentially "assist" yourself in completing pull-ups.

To help build your pull-up strength, you can also do negative pull-ups.  So if you can only do one pull-up, then you can prop yourself up back on to the bar and lower yourself under control.  Try to do 2-3 negative pull-ups.


Sunday, April 6, 2014

Evolution of a Bodybuilder



Readers, you've asked for it, now you got it!  Strength and Physique: High Tension Exercises for Muscular Growth is available as an E-book.  When you purchase the E-book, you'll also receive a free report: 8 Strength Training Exercises for Law Enforcement. The report details the physical demands of law enforcement and the best exercises to develop the strength and conditioning for the job.  The free report will be offered for a limited time only.


Saturday, April 5, 2014

Eccentric Training for Tendonitis

Readers, you've asked for it, now you got it!  Strength and Physique: High Tension Exercises for Muscular Growth is available as an E-book.  When you purchase the E-book, you'll also receive a free report: 8 Strength Training Exercises for Law Enforcement. The report details the physical demands of law enforcement and the best exercises to develop the strength and conditioning for the job.  The free report will be offered for a limited time only.





I have been off for a year now from tendonitis and golfer's elbow. I babied it, because I just couldn't figure it out, and with treatment it always seemed to linger. I got fed up and started back lifting just doing basic movements and icing it afterwards. It keeps feeling like it is getting better and stronger. 

My question is what would you recommend replacing Zottman curls with? They are a great movement, but I feel that it might be something that aggravates that area. I just started back doing the Shotgun Method, because I didn't know which one to get back into. Do you have a suggestion for which workout to try next after I am done with this one? Your books have been great!

 -D


My Answer: If Zottman curls aggravate your tendonitis, then you should definitely avoid it.  The key to recovery is to avoid exercises that aggravate your tendonitis and perform exercises that work the elbows but don't cause you any pain.  This means you have to experiment with different exercises and find out which hurt and which do not.  Go through Strength and Physique: High Tension Exercises for Muscular Growth and you'll find many exercises to choose from.

Once you've figured out what exercises work your elbows with aggravating them, you'll perform high reps (12-15) along with eccentric training.  There is some evidence to suggest that negative reps strengthen the tendons, which would alleviate the tendonitis.

So a good program to follow after the Shotgun Method is a Muscle Spinning program.  Do 4 sets of 12-15 reps on each exercise.  On the last 2 sets of each exercise, perform 12 reps followed by 3 negative reps.  Using the cable curl as an example:

Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps followed by 3 negative reps at a slight higher weight
Set 4: 12 reps followed by 3 negative reps at a slight higher weight

I suggest choosing cable and machine exercises, since negatives can be more easily performed.