Showing posts from August, 2008

Train Briefly, Intensely and Frequently

"I'm one of your blog readers and bought your Strength & Physique Vol.1, back in March this year. I've been meaning to drop you a line and comment on the articles but never got round to it (yeah, I know, it's horrible).

"Anyhow, I was just reading your blog and came across your post on Hypertrophy Training for the Ectomorphs. Wow, what a revelation it was for me! I was going to ask you about specific training for a typical lean Asian guy. (For the record, I'm 5'9 and weigh 63kg.)

"I knew there were difference between the three body types, and some how I need to approach weight training differently. As I read the Ectomorph article, I'm beginning to see why I've been having trouble gaining weight, while my peers would bulk up much easier than I do.

"From now on, I will apply the principle of 'Training briefly, intensely but frequently,' and the 10-8-6-15 program. Previously, I was training for too long, on too many body part…

CKD and the Academy

Q: "Hello! A friend of mine just directed me to your web page. I have some questions, but this might be too much to ask from you. I'll try to be brief. I'm a 40 year old female, I've been weightlifting for 6 years, I've competed in strongwoman competitions including nationals, and some powerlifting competitions. I'm 185 and 25% body fat. 

"I'm in the process of applying for the police academy here in Wichita which will start in January. I am working on my conditioning through hill sprints, running, calisthenics, some weights, etc. usually with 2 a day workouts. I still have to pass the Cooper's run (1.5 miles in under 14 minutes).

"Here's the big question: I feel like I need to lose about 30 pounds to be really lean and mean. I've already lost 40 since last September, mostly using low carb, but also a 4 week ultra low calorie diet. For the past month or so I've been doing something more like the Zone. Did you find that yo…

Training to Failure

Q: "Hey James, I read your article on Training for Ectomorphs and have decided to give that routine a try, as I have had trouble gaining on other routines. I was just wondering what your thoughts are on failure and whether or not I should be training to failure on any of the sets?"

Much appreciated,

My Answer: Well, it depends. If you are completely new to strength training, then going to failure would be good. A newbie needs to develop those neural pathways. However, if you've been seriously training for years, then going to failure would not be a good idea. Intermediate to advanced trainees can tap into larger motor units much better than newbies, because they have been training for a while. If they were to train to failure, then they would exhaust their nervous systems much more than a newbie and their recuperation period would be much greater. This is why really big guys tend to use split routines where they train each body part once or twice a week.

What I su…

New Article: Training for the Ectomorph

So I've been a little busy writing up "Strength and Physique Volume 2" as well as some personal business. Haven't had as much time to blog, but YOU KNOW WHAT?! I have yet another article out there. This one is on strength training for the ectomorph. In this article, I give some insights on how to train if you're a life size Tinker Toy man.

Halos for Warm-up

I'm going to dinner with friends real quick, but I thought I'd squeeze in a video post on "halos." Check it out:

High Rep Olympic Lifting for Muscle

Q: "I came across your article on, and it appealed to me: cutting fat while maintaining my gains (or improving on them) is exactly what I was looking for. Having tried the workout, it seems to be just right. I enjoy the full body aspect and approve of the flexibility. That said, a quick question: I find the barbell hang clean to front squat to be very awkward. It may be that I have a poor range of motion/flexibility in my arms and shoulders, but I'm not able to rest the bar on my torso following the hang clean. Is it supposed to be held in the air still? That left me feeling unbalanced. This said, is there an alternate circuit that you would recommend?"

Thanks in advance for your help!
-Phillip M.

My Answer: Glad you like the program, Phil. No the bar is not held but rests in your hands on top of the front of your shoulders when you squat down. Not everybody has the flexibility to do the front squat with a clean grip, so if you can't do them, t…

Workout After Dinner?

"Hi James, I have started training full body twice a week. I am not able to train full body thrice a day, but plan to do the same soon. Right now I am following the following regimen:

Monday: Back and biceps (45 minutes)
Tuesday: Chest and triceps (45 minutes)
Wednesday: Shoulder and legs (45 minutes)
Thursday: Back and Biceps (45 minutes)
Friday: Chest and triceps (45 minutes)
Saturday: Shoulder and legs (45 minutes)

"I follow the above regimen by doing 15 minutes of stationary biking every day immediately after the workout. I do three different exercises for each body part with three sets of 12 reps each. Please let me know as to what constitutes an ideal number of sets per body part and what should be the ideal number of reps in a set.

"Also I would like to know whether it is advisable to do some weight workout/cardio after one hour of having dinner in order to digest the same in proper manner. I have my dinner at around 8.30 pm."

Kindly guide.


My Answe…

SPV1 Back in Stock, Offer Over

So just a quick heads up: Strength and Physique V1 is back in stock on I've made some revisions to the book, so new buyers will find some added material. The revised SPV1 has more exercise descriptions, including some lesser known but highly effective bodybuilding exercises for the biceps and the triceps.

Now that SPV1 is back in stock on Amazon, the free program offer with is now over. To those who recently bought my book through, thank you and enjoy your program.

Finger Extensions

So here's me instructing on how to perform finger extensions with a rubber band. As bodybuilders and strength athletes, we tend to exert a lot of grip strength. Because of this constant gripping, we end up with strength imbalances that can result in aches and pains in our hands and lead to arthritis and carpal tunnel. Finger extensions can alleviate these strength imbalances and are easy to do.