Behind the Back Band Lateral Raises


Density Phases to Sustain Muscle Growth

Q:Thank you for creating a program that encouraged me to start working out. I shifted from planning forever to executing my personal success :) 

So far I've followed the 10-8-6-15 program for over a month 3 times a week. I can see a difference in my body shape and weight.

I still have some questions and things that I do not fully understand. Sorry if my questions are amateurish. I am really not into topic of bodybuilding.

1. By 10-8-6-15 do you mean:

First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

2. In your guide you recommend long rest between sets (2-3 minutes). However later in the workout I find 1 minute to 90 second rest periods.  I am not sure if this means rest between sets or between each exercise. 

3. You say:"Although programs such a…

In and Out Pull-ups


Carb Restriction for Fat Loss

Q: Just started the third week of your workout plan. Couple of questions, and if they're answered already on your blog, please point me to the correct post(s). To start the first week, I used the percentages, but then on each workout, I've just been increasing each set by 5 lbs from the previous workout. Instead of bench press, I'm doing the hammer strength plate loaded chest press because I tend to push more with my left side. With the hammer strength, it forces both sides to do an equal amount of work. This morning, I failed at the 6 reps set at 200 lbs and only got 3 reps. What's the procedure if I don't get to 6 reps? Should I do the same amount of weight on the next chest press workout, or drop down in weight 5 lbs?Next question - Next week starts the 5x5 set/rep scheme. Is there a formula/way to determine what my 5x5 weight should be based on what I achieved with the 10-8-6-15? I'm doing the carb cycling,, high carb, high calorie on workout day…

Stronger, Faster, Leaner

Q:I was looking for a workout routine.  I am gonna be a police officer sometime soon.  I can do single arm preacher curls with 45's and bench 130.  I run a 16 minute 1.5 mile, but I wanna be better.  I wanna be stronger.  I have fat I need gone. Well it's mainly just my hips ha-ha!  I need my endurance up, but I wanna be more effective.


My Answer: If you're looking to be stronger, faster and leaner, then I would suggest choosing between 2 programs:

Strength Training for Fat Loss


Both of these programs are featured in the 7 Strategies for Fat Loss chapter of Strength and Physique: The Articles.

Carb Cycling for Mass

Q:I saw your article on, so I went to your site and got your workout.  I'm 37, 6'1" 189 pounds, and I'd estimate about 17-18% body fat based on photos online of body fat % pictures. Have been lifting weights recreationally for several years, but never really making good progress.

As far as diet, would you recommend using this calculator for body recomposition? If so, it's recommending that I eat 182g protein, 70g carbs, 93g fat on rest days, and 182g protein, 381g carbs, 56g fat on training days.  Or follow a different plan entirely?  What do you think about that?

I don't necessarily want to gain more weight, but want to add more visible muscle. I have some muscle, but long arms and legs.  I have a definite chest that feels hard when I flex, but wish it to be more defined and visible  Unfortunately, other than the gym, I'm pretty sedentary due to work.

As far as your lifting program, how do you recommend determining what my six rep max is for…