Shock Techniques for the Chest

"I read your article Wingspan Workouts at Bodybuilding.com, and I’m going to do them tomorrow for the first time. I’m curious what the effect will be on my back. But more curious I am if you have such 'Shock Techniques' for the chest, because this is the place where I need mass the most! I hope to hear from you soon. Thanks."

Kindest regards,
Aschwin van Diermen
The Netherlands (Europe)

My Answer: Aschwin, do Europeans usually put "Europe" after their country of residence? I only ask that, because it's the second time I've seen this. Anyway, to answer your question of what effect the workouts will have on your back:

1) INCREDIBLE SORENESS
2) INCREDIBLE SIZE AND WIDTH

These workouts will widen your lats and give you the V-taper. These workouts are tough, but if you stick with them, then you will develop some major width in your physique. These workouts are not meant for back thickness, however. One word of advice: each is a separate workout. Do not do all four workouts in one workout. Spread them out during a course of 2 weeks.

Now as far as shock techniques for the chest, those techniques are outlined in Chapter 7 of Strength and Physique, V1.

Fat Loss and the Academy

Hi James, my name is Matt. I was wondering if you can give me a few tips on fat loss. I am 28 years old and I want to become an Santa Clara County sheriff. I am 6 foot 2 inches and 310. Yes 310. I have a long way to go. I have a lot of strength, but I need to get lighter. Hitting the weights heavy has never been hard for me. Getting my 310 lbs over the wall in the academy and running: that's the challenge. Any tips would help!

My Answer: Well, Matt, you need to take a long and hard look at what you're doing on a daily basis to keep you at 310. My recent article Return to Copland was meant for cops and their concerns for job relevant strength and looks. YOU on the other hand need to lose the weight and then focus on your performance in the academy. I submitted an article recently to Bodybuilding.com on strength training for fat loss, so look for that in the future.

In the meantime, focus on the 3 usual suspects: diet, strength training and cardio. By the way, did I mention diet? Yes DIET! Control what you eat by preparing and packing your meals for work. Quit eating out or getting takeout. Here's what you can pack for work:

1) Coffee or green tea to go in the morning
2) Apple
3) Yogurt
4) Nuts
5) Spinach salad
6) Water

Eat these foods throughout the day when you're hungry. As you can see, it's low cal, high fiber, high nutrient foods that are easy to pack. There's no cooking involved. Then at dinner time, eat whatever you want, but NO TAKEOUT OR RESTAURANT FOOD. You only get to eat out on the weekends. Don't fool yourself: you must diet. You don't have to do what I suggest here, but you better be honest with yourself and starting writing down what you're eating and how many calories you're consuming.

With regards to cardio, just run. You'll be running all the time in the academy, so you better get used to it. Try this: run for as long as you can, then when you're about to slow down, drop and do some pushups. Then walk till your breathing goes back to normal and start running again and repeating the process. Keep repeating this cycle for about 20-30 minutes and do it 3-4 times a week.

With regards to strength training, it will elevate your metabolism much more than cardio, but the program has to be designed a certain way. Chapter 15 of Strength and Physique, V1 goes over seven different workout strategies to get ripped. So give that chapter of the book a good read.

Anyway, Matt, good luck.

Reader Response to "Return to Copland" Article

So here's a recent response to my article Return to Cop Land:

"I'm a former law enforcement officer in one of Oregon's largest cities. I agree with almost eveything you said in your article Return to Cop Land. Especially how the academy doesn't prepare us for the true fitness of the streets.

"However, not every cop just wants to look good. After four years I have sought after a strength program that delivers strong and explosive speed and action. I train for only 2 miles runs to increase my time for foot pursuits, and so I don't sound like an out of shape idiot on the radio while doing it.

"Studies show that every cop will get it that one 'fit for your life' fight during his career. I train for that. The winner is who can withstand the longest. My performance on the street increased dramatically after power lifting and strength training vs push ups and so much cardio.

"My workout also consisted of 2 to 3 minute rounds of pad striking for grappling to ensure my lungs and stamina were prepared for the one true fight I would eventually encounter. However, not all cops just want to look good. I have concentrated on my arms, shoulders, and traps for one reason only: command presence.

"I have to look the part. Not because it makes me feel good (although it sure does), but the dirt bags on the street live on the alpha male rules and that includes sizing you up. They also have an expectation of what police should look like. I try to match that also. That alone can keep me out of a fight, but functional fitness will save my life.

"Thanks for listening,"
DC
Eugene, Oregon

My Answer: Sounds like you've done a lot of what I recommend in the article. But I tell you, I've met a lot of cops where their main concerns are losing weight, looking good and/or looking tough. Of course cops want both looks and performance, but when I prioritize training goals to design a program, almost every cop I've consulted or trained with prioritized looks over performance. And when I mean looks, it also means looking tough as nails and strong as an ox on roids, not just looking sharp in a uniform.

Anyway, train smart and stay safe.

MMA or Study in Australia?

"I should just say thanks. You put out good work that's easy to understand and follow. But I do have a dilemma: I've always wanted to join MMA at this local place, and I was planning on doing it this summer. But I'm gonna end up saving to study abroad in Australia in the spring 2009 semester. Other than the hand-to-hand combat, I know the physical benefits of the training are second to none. So do you have any suggestions for MMA style workouts that I can supplement my current workouts with. I'm still interested in the bodybuilding techniques outlined in your book, but I'd also like to be just one hella fit guy. I kind of came to you first so if there's any resources I should look up I'd be more than happy to. Also, can I preorder your next book? I'm definitely interested."

Thanks a million!
- M.C., Chicago

My Answer: Thanks for the praise. When it comes down to MMA training, you can't substitute actually going to class, learning the techniques and training with a partner.

What I suggest you do is take some classes just to learn some basic techniques and then practice on your own and with a partner here at home and when you're in Australia. That way, you can invest a little money on the skills, but still strength train and go on your study abroad.

In other words, sign up for a short contract just to test the waters. Let me know how it works dude.

P.S. I'll definitely give you a heads up when Strength and Physique V2 hits the market.

Hammer curls: Incline or Standing?

Some more reader comments and questions:

"I've been trying your Shotgun/Troubleshooting routine for a month now with a carb-cycling approach: I gained more than 8 pounds with an increase of only 1% of my bodyfat. Thanks for the awesome program!"

- Mathieu

My Answer: Glad you're getting results off it, Mathieu. The Shotgun Method is a solid mass gainer routine that allows you to address any weak points in your physique as well. Those of you curious about it should buy Strength and Physique, V1 and check it out.


"Hi James,
"Loved the article Arm Training Assault! I've just started in on it. One question: in the main text it reads,

'Friday: A1) Hammer curls (10 sets) 4 reps, 60 seconds rest'

and the hyperlink displays a popup of Standing Hammer Curls. But on the printable log for Friday it reads, 'Incline hammer curls.' I went with the Standing Hammer Curls (mainly because someone was on the incline bench). Out of interest, which should it be: standing or incline? Once again, thanks for a very informative article."

- Les

My Answer: You can choose either the standing or incline hammer curl. When it comes down to it, the specific exercise is not as important as the program design. In other words, plug in an exercise that hits the brachialis and perform the required number of sets and reps for that day. The Direct Assault gives you an introduction to arm training, but the Strength and Physique book provides additional chapters specific to both biceps and triceps training. These chapters teach you how to recognize and choose exercises that target the brachialis and triceps long head.

But if you had to choose between standing or incline, then choose the incline. The biceps chapter in Strength and Physique, V1 tells you why an incline is superior for growth.

Training the Long Head of the Triceps

Here are a couple of recent reader comments and questions:

"Hi James,
"A quick note of thanks to you for your arm training from your book. I just finished one month of the routine that you outlined for biceps and triceps. The direct heavy work on my bi's and the work for the long head of the tri's really 'plumped' out my upper arm. I really enjoy the comments from others who noticed. I am a 48 year old 'blinded vet' who has been training for 25 years. Decent arms but we always want more, right? Thanks for all the useful info."

Sincerely,
D. A.

My Answer: Glad you're liking the results from the program. If people are noticing your big guns, then you've done me proud.


"Hi James!
"I know in your articles, that you like the lying triceps extension to work the long head of the triceps. I read [from your articles] that it is better to have the upper arm angled back towards the top of the head, rather than perpendicular to the torso and the extension is also at an angle, rather than straight up.

"So what do you think about the overhead cable extensions, where you lean forward or get down on the ground with a twin pedestal bench, such as the Larry Scott method for the long head. Is the seated overhead extension as good as either of these?

"I saw a photo of you bent pressing an Olympic bar. I also do this for my shoulders and I think it is a great exercise for overall shoulder developement."

Thanks,
B. C.

My Answer: You know, I gave Larry Scott's kneeling triceps cable extensions on a twin pedestal a try for several months. I ended up using the entire weight stack every time I did the exercise. After several months, you know what I found out? As far as developing the long head of the triceps, kneeling cable extensions just don't work. Nothing against Larry Scott and his observations in the gym, but that exercise develops everything about the triceps, BUT the long head.

And as far as seated overhead extensions or overhead cable extensions in a lean forward stance, it's the same thing: great overall triceps exercises, but not good developers of the triceps long head. Stick with the lying tricep extensions and variations.

Vince Gironda's exercises

Those of you who've purchased and read Strength and Physique, V1 know that I'm a big fan of Vince Gironda. If all roads lead to Rome, then Vince was Rome when it came to the whole spectrum of bodybuilding knowledge: everything from diet, exercises to program design. But while Vince was the Iron Guru of all aspects of bodybuilding knowledge, what really makes him stand out head and shoulders above everybody else in bodybuilding history are his exercises. Check out these:


Gironda dips


Sternum chinups


Swing laterals


Body drag curls


Perfect curls


Sissy squats

Quads: Heavy weight, low reps?

"Hey, it’s Jonathan. How's it going? I really enjoy your book that I bought about two weeks ago. The workouts are great. I’m glad I invested in your book. I have a question about the quadriceps. Should you employ the same low rep high weight frequency like in hamstrings or should you go with a different approach? I really want to work on my vastus medialis. I would love to have that tear drop effect. Thanks for your help."

My Answer: Hey Jonathan, good to hear from you. Glad you like the book. To answer your question, yes, you can use the low rep/heavy weight to develop your quads and the vastus medialis. But the thing about the quadriceps is that they respond to a wide range of reps. How wide of a rep range? How about 1 to infinity?

Seriously though, your quads love a variety of reps, so the heavy weight/low rep approach is only half the equation. The other half is employing super high reps. This is why 20 rep squats work. This is why 4-5 sets of 40-50 reps on the leg extensions would blow your quads up like balloons.

So give that a try: alternate between super high reps and multiple sets of heavy weight/low reps. If you're concentrating on developing your vastus medialis, then focus on the exercises outlined in Strength and Physique, V1.