Off Set Barbell Curl


Bodybuilding Calisthenics


Is Muscular Failure Bad?

Q:The Program Design for the Ectomorph is by far the best article I have ever read for ectomorphs, which I am, and I've been weight training for over twenty years. You dispel a lot of myths, thankfully. I have some questions.

1. Do you train the above program 3 times a week? 

2. Using Vince Gironda's 10-8-6-15, do you train to failure on each set (i.e. use 10RM / 8RM / 6RM / 15RM) or is training to failure bad for ectomorphs?

3. I've normally trained no more than 12 sets per workout. The above workout is 24 sets. Isn't it a bit much for an ectomorph?

4. I'd like to buy one of your books to read more - which would you recommend for ectomorphs specifically?

Thanks for an absolutely brilliant article.

Leeds, England

My Answer: Yes you would perform the workout three times per week.  With regards to training to failure, yes you train to failure on your 10RM / 8RM / 6RM and 15 rep max.  Training to failure is not best for strength building, but it is good for SIZE build…

Underhand Push ups for the Biceps

The pseudo planche push up (also known as the underhand push up or bicep push up) is an excellent body weight exercise to build up bulging biceps.

Upper Chest Plate Raises


Q and A: Layoffs, Ab Work and Lateral Raises

Q: I have one question to ask: I have been training for a few months. Do you think that I should rest for 1 or 2 week without training? BTW I workout 3 times a week.

-Kenny T.

My Answer: If you've only been strength training for a few months, then you're still a newbie. So I don't recommend prolonged layoffs within the first year of your training. Most of your gains in size and strength will occur in the first year of training, so it's best to take advantage of this window of opportunity.

If you want to take a break because you're going away on a trip or you're busy taking care of important matters, then by all means take a break. One week at most. Any longer and you will detrain and atrophy. In other words, you will lose size and strength the longer your layoff.

If you're an advanced bodybuilder and you've already got a decent amount of muscle and strength, then you can take periodic layoffs. People who've already built up a large muscular ph…