Tuesday, December 16, 2014

The Essence of the Complete Strength Athlete

Q: I recently discovered your Complete Strength Athlete routine on BodyBuilding.com and have started it. I noticed it was posted 4 years ago, and had a couple questions. 

1. Is there anything you would do different now? 
2. Would you add cardio to the program? If so, how? 

If you have the time to answer either question, I would greatly appreciate it. 

Thanks a lot, 

My Answer: The original Complete Strength Athlete program is from Tactics and Strategies. The original version has a different set of exercises.  The editors of Bodybuilding.com changed the program to have easier exercises, so this article version is different from the original in the book.

The essence of the Complete Strength Athlete program is this: power lifts for limit strength, the Olympic lifts for explosive power, calisthenics for strength endurance, and interval training for conditioning.

In other words, do sprint intervals for cardio.

Do powerlifting to work on your maximal strength: bench press, deadlift, squats.

Do Olympic style lifting for explosive strength: clean and jerk, power cleans, etc.

Do calisthenics for strength endurance: pull-ups, chin-ups, dips, one-legged squats, hanging leg raises.

Thursday, November 20, 2014

Body Weight Only Programs

Q: Great article on Bodybuilding.com!  I notice Week 3 is missing.  Would you recommend completing week 1-2 program in week 3 or is week 3 a week of no exercise?

Would you utilize this program for training to become physically fit as an officer?  If so, then would you say 15 weeks of increasing intensity and weights be ideal (3 complete rotations through the program)? 

Thanks in advance,

My Answer: Hi Trina, that's a typo.  Week 3 is actually Week 4.  So you do the first phase for weeks 1 and 2, then do phase 2 for weeks 3 and 4. You can go through 3 cycles of the program, which would constitute 12 weeks.

Judoka Masahiko Kimura

Q: I'm just wondering if you had any routines or advice so I could get my blood flowing again. I used to do judo when I was a teenager but I broke my fibula when I was 20 and I've been kind of scared to work out again since my leg hurts when I stand around for too long- also I don't have any convenient access to a pool so swimming is out of the question.

Anyways. Miss your articles man. Really helped me out when I had my second bout of depression.

My Answer: I know, I know.  I haven't written anything for a long time. T-Nation just recently published an article of mine called Create Tension, Build Muscle so check that out.

If you're trying to get back into the swing of things, then I think any program will do, so long as you avoid external load bearing exercises for the legs, such as squats or leg presses.  If your legs hurt just from standing around , then I would avoid those exercises and do body weight squats and lunges instead.  So the Hypertrophy Training for the Ectomorph program with Bulgarian squats substituted for barbell squats would be fine.

Or you can go with the Bodybuilding Calisthenics program, since there are no external load bearing exercises at all.

Sunday, November 9, 2014

Olympic Lifting for the Ectomorph


Hello... Trying to find your routine on Olympic lifts, 3x3 routine from about two years ago... Can you send me the link to it? 


My Answer: Here you go.

Ectomorph Muscle Building: Nutrition And Training Basics For Muscle Growth

Wednesday, November 5, 2014

New Article at T-Nation: High Tension, Big Muscle

It's been awhile since I've written an article, but I have a new one at T-Nation titled Create Tension, Build More Muscle. This article goes over how to use strength curve trisets and compound sets to fully blast every fiber for maximal muscle growth. Here's a demonstration of a strength curve triset:

Sunday, October 26, 2014

Self Assisted Negative Pull-ups

If you can't do pull-ups, but want to build up the strength to do them, then do negative pull-ups. The strength building tactic shown in this video allows you to do assisted pull-ups without a partner, machine or band.

Strength Curve Trisets for the Biceps

Want massively pumped biceps?  This strength curve triset will blast every fiber in the biceps, making them swell up in size.

Friday, October 3, 2014

Strength and Physique Audio Books?

"I have put some of your arm training ideas to good use. I have found your training ideas very effective. I am a blinded vet. I can access your info with the use of 'screen reading' software.

"I was wondering about the possibility of an audio version of your latest book? With an audio version of your info, I could get the info independently. I know I would get some great info and effective training ideas. Thanks for all the great info that you put out."

D. Allen

My Answer: Thanks for the high praise. Believe it or not, I've actually had a few people request that I do a podcast or release audio versions of my books and sell them on iTunes. I'm not sure how much of a demand (aside from yourself) there is for audio versions of my books.  My books have a lot of complex workout charts, and I can't imagine those charts coming across well in audio.

In the meantime I have released a number of E-books which you can find on Gumroad and Kindle.