Tuesday, September 9, 2014

Transforming Skinny Calves to Monster Calves




Hi James,

I have skinny ass calves. When do I work out Calves? Is there a compound exercise that will also work the calves and thigh?

Regards,
Jason


My Answer: If you want to bulk the size of your calves, then you can use the Calf Specialization routine that's revealed in Neo-Classical Bodybuilding.  If you want to incorporate the Calf Specialization routine into the Hypertrophy Training for the Ectomorph 2.0 program, then simply train calves at the beginning of each HTE 2.0 workout:


Workout #1
Workout #2
Workout #3
Workout #4
CALVES: diminishing sets

THIGHS 10-8-6-15
CHEST 10-8-6-15
BACK 10-8-6-15
DELTS 10-8-6-15
TRICEPS 10-8-6-15
CALVES: one-legged calf raises

THIGHS 10-8-6-15
CHEST 10-8-6-15
BACK 10-8-6-15
DELTS 10-8-6-15
BICEPS 10-8-6-15
CALVES: descending sets

THIGHS 10-8-6-15
CHEST 10-8-6-15
TRICEPS 10-8-6-15


BACK 10-8-6-15
DELTS 10-8-6-15
BICEPS 10-8-6-15




Tuesday, August 19, 2014

Hypertrophy Training for the Ectomorph 2.0

Hi. I would like to know if there's a 12 month Hypertrophy training for the Ectomorph program from your site. I appreciate your help. Thank you.

- B. Munoz


My Answer: The original Hypertrophy Training for the Ectomorph (HTE) program was designed for maximizing muscle growth for the ectomorph, for the guy who has a difficult time gaining muscle. It was meant for the novice lifter who wanted a simple, easy to follow program.

I decided to give this program a revamp, since a lot people wanted to extend the program over a longer period of time. Although the original Hypertrophy Training for the Ectomorph workout takes care of intra-workout periodization (10-8-6-15), the program didn’t address periodization over a longer meso-cycle.

Hypretrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. If you experienced muscle growth from the original HTE program, then you will experience even more with HTE 2.0.

Those who purchase the E-book Strength and Physique: High Tension Exercises for Muscular Growth or the E-book Strength and Physique: The Articles will receive the HTE 2.0 program.

Monday, July 28, 2014

Warming up for the 3-5 Method



Q: I have done the 5x5 workout and that was killer! What I was told was to do 3-4 exercises for large body parts and 1-2 for small. I see there are many different explanations of this 5x5 routine. How do you utilize it?

Recently I did your routine from Bodybuilding.com (the Size and Strength workout), and it was good. I have a question. Doing the third week how do you do the sets? Do you do a warm up and then go right to the weight you can do for 3 reps? 

The last question is where do I go from here? I have all your books in paperback form. I liked doing the Shotgun Method and quite frankly all of the ones I tried I liked. I still have some body fat to get rid of. I want to get to that classic bodybuilder physique, and I feel I am closing in on it with the great info from your books.


My Answer: The thing about warming up is that warm-up sets should activate the nervous system but not tire you out.  A lot of people do warm-up sets like this:

12 to 15 reps with approximately 50% of the starting work weight.

The problem with this type of warm-up is that high reps produce lactic acid, and this lactic acid interferes with nerve function.  This is why you can't keep lifting once you feel the pain of muscle burn.  So if you do high rep warm-ups, then you won't be able to lift quite as much weight in your work sets.

Nevertheless you need a high number of reps to pump blood into your muscles and lubricate your joints.  So instead of doing 2-3 warm-up sets of 12-15 reps, you do several warm-up sets of 1-5 reps.  You would increase the weight from warm-up set to warm-up set, building up to your working weight:

Warm-up set #1: 100 lbs., 5 reps
Warm-up set #2: 120 lbs., 4 reps
Warm-up set #3: 140 lbs., 3 reps
Warm-up set #4: 160 lbs., 2 reps
Warm-up set #5: 180 lbs., 1 rep

Work set #1: 200 lbs., 3 reps


Friday, July 18, 2014

Tuesday, July 15, 2014

Dumbbell Circles



Dumbbell lateral circles work all three deltoid heads. Be sure to use a light weight when performing this exercise. For more high tension exercises check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH available on Amazon and as an E-book:





Monday, July 14, 2014

Spider curls



Here's a video on how to perform the spider curl on a regular preacher bench. Simply perform the curls on the vertical side of the bench. Spider curls are a great way to build biceps peak.

For more high tension exercises check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH  available on Amazon and as an E-Book:



Sunday, July 13, 2014

Wall Curls



Here's a forgotten way of doing strict barbell curls. Simply perform barbell curls with your back against the wall and this will minimize any cheating. Wall curls target the biceps much harder.

For more forgotten exercises, check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH on Amazon and as an E-book: