Overload the Top Range of the Pull-up

"I read your article on building a wider back. I am pretty much new to bodybuilding. One of my roommates got me into it a couple months ago, and I kind of enjoy it. One of the exercises I really can't do are pull-ups, probably meaning my back is very weak. I can't do a single wide-grip pull up. I'll probably get 3/4 the way but will never get my chin above the bar. But I can do a couple of chin ups and narrow grip pull ups.

"So, I've been doing pull ups with some weight assistance machines in the school gym. Is there a workout plan you can set up for me? Because the 'shock techniques' you listed require pullups to failure, and my failure mark is right at around 3 or 4. I know, it's sad. I really hope I can see some improvement in my muscle hypertrophy."

- JK


My Answer: Don't do the machine assisted pull-ups. Do a pull-up as far as you can go, then have your workout partner assist you the rest of the way. Once you're up there with your chin above the bar, your partner will let go and YOU WILL HOLD THAT POSITION FOR AS LONG AS YOU CAN. Once you can't hold that position at the top, then lower yourself as slowly as possible. This will expose your back muscles to significant overload in the top range position, which is something your back muscles weren't getting because you could only do 3/4 pull-ups. Do this one set of one negative rep at the beginning of every workout.

And Jun: no I won't set up a program for you. I don't work for free. As a trainer, I can point you in the right direction, but it's up to you to do your homework in and out of the gym.

We're Designed to Be Active

"Mr. Chan, I have to send this to you through email, because I don't know how to post on your blog. Your advice for developing grip power for pull-up and dead hang purposes was great. As a fitness junkie, I believe that we all are meant to be strong, [but] our society is messed up in a way that we don't let ourselves be. I have done over five years of personal experimenting and research on how to go toward the potential of the human threshold for stamina, muscular endurance, and functional strength, and I have never found a way to build forearm stamina [other] than the advice you gave me. My dead hang time is up to 7 minutes and increasing. I'm shooting for 15. Ha-ha, wish me luck, and thanks for the great advice."

J. Winkler


My Answer: Hey J.W. Good to hear you're making such great progress. I have to agree with you: our society is messed up and frowns upon men and women who want to be stronger, unless they are professional athletes. Even then, only certain sports are given respect.

Humans are just like any other animal: designed to be physically active, highly intelligent and highly adaptable. It's only in recent human history that being fat and inactive is the norm. I'm amazed at how much people crap on those of us who enjoy pushing ourselves physically. Perhaps they see the pursuit of physical and athletic perfection as vain. But even if it is vanity, vanity in moderation serves a legitimate purpose: to make sure you keep up with consistent and smart training that prolongs your life and furthers your good health.

Podcast Interview

So recently I was a guest on a podcast for an activist website. What's my connection to activism and politics? Absolutely none. I'm probably the most apathetic and apolitical creature on the planet: "Duh... who's this Obama fella?"

But the owner of the site was interested enough in my background to interview me for his show. The interview was mostly about my history and my training philosophy, so I didn't review a lot of detailed training methodolgies in this podcast. Nevertheless, it was a fun and an enjoyable interview. You can listen to it HERE.

More Podcasts?

"Hi James,

"I heard you on the Better Asian Man podcast, and it was a good show. Have you thought about going on any more podcasts? Fitcast.com has my favorite weekly podcast, and I think you would be a great guest for that show. Have you heard of the Fitcast?"

Thanks,
MB


My Answer: I've heard of Fitcast, but I've never had the time to listen to their stuff. It's funny that you mention future podcasts, because I have one coming up this Thursday. This podcast is more on general health as opposed to bodybuilding or physique training. It'll be 8:45pm Pacific. If you want to call in for a Q&A session, then send me an email and I fill you in on the details.

New Article: A Program for All Seasons

So my latest article is at Bodybuilding.com, and it's titled Free Training Program to Get Big, Buffed and Ripped All Year Long! The editors of Bodybuilding.com chose this ridiculous title. The original title was "A Program for All Seasons." Much better than "FREE PROGRAM!" Seriously, you're getting free programs all the time, so what makes this different?

By the way, there are a lot of cheap-ass free loaders who keep pestering me for advice, but don't buy my books. You know who you are. If you can't commit to $20 or $40 to buy a book or two, then what makes you think you can commit to a regimented training program or a diet? You guys piss me off.

Anyway, on that note, let's answer some more questions:

"Hello. About the Post Exhaust Routine: Is it twice a week? Workout 1 on Monday and Workout 2 on Friday?

My Answer: Hit each workout twice a week. So Workout 1 can be done Monday and Thursday, while Workout 2 can be done Tuesday and Friday.


"I just read one of your articles on Bodybuilding.com, and I was wondering if you could help me with something. I have been riding BMX for about eight years now, and I can say that I am in pretty good shape. I'm happy with my body overall, but my chest is the one thing I can truly say needs the most improvement. I know of the chest building exercises that could give me a stronger and less flabby chest, but I have a shoulder problem that holds me back from most them. Even if I do simple pushups, my shoulder will hurt the rest of the day. I was wondering if you know of any low impact/effective exersizes that I can do to finally get rid of my flabby chest. And any other tips would be much help to me. Thanks for your time, and I hope to hear back from you."

Joey Minozzi
Honolulu Hawaii

My Answer: When you have an injury or muscular imbalance, your first priority is to fix the injury or heal from it. Physique training is no longer important. What's the point if you can't even do a pushup? So go to a physical therapist or somebody trained in Active Release Techniques. I have no idea what your shoulder problem is, but it sure as hell doesn't need to do chest exercises to aggravate the problem. BMX biking doesn't help either, because sitting on that bike promotes very poor posture. Usually bikers need to strengthen their abs and upper back to straighten their postures out. So bottom line: go to an ART specialist and fix your shoulder first, fix your posture second, then do some chest exercises that don't hurt.

Volume 3?

"Hi James,

"Again I hope my fancy subject line stopped you from labeling this mail as spam. First off, through the decompression phase, I've added 20 pounds to my bench! I really wish I knew about you years ago. My question for you is really simple. The adjustable bench at my gym can only go between 15 degrees and 30 degrees. For the 20 degree dumbbell exercise you recommend, should I adjust the bench at 15 or 30 degrees for maximum effect on my pectoral physique. By the way, when volume 3 comes out, you can guarantee that I'll be the first one to purchase it."

Thanks,
Larry


My Answer: Good to hear you've made progress on the bench, Larry! As far as angle, if you had to choose between 15 and 30 degrees, then choose the 30 degree incline. It's still at a shallow angle to hit the sterno-clavical area and develop the upper pec fibers. As long as it is not 45 degrees and above, then you're good.

Volume 3? Gosh, I'm pretty swamped at the moment with work, training, running 2 blogs and writing articles for Planet Muscle. I have thought about Volume 3, and I've already got a theme in mind for the book. I'll keep you guys posted.

My Influences

"My name is Michael Jelecevic, and I am from Australia and just finished reading your article on widening your back. I am currently training to increase my back size but am crippled with a right shoulder injury due to a tumor being removed from it hindering me from doing heavy shoulder exercises and compound exercises which include the shoulders.

"However I have been training my back, and this is my routine 3 weeks in:

Lat pull downs 3 sets of 8-10
Seated rows 3 sets of 8-10
T bar row 3 sets of 6-8
Dumbbell shrugs 2 sets of as many as I can

"I want to do pull ups, but the strain on my shoulder stops me from doing so. Do you recommend I use a weighted pull up machine to help me pull myself up? The stiff arm pull downs will be included in my routine from now on.

"Also what do you think of this exercise: Straight arm presses (you sit down on a vertical chest press and push the weight out only using your lats keeping your arms straight at all time. Sort of like pushing your shoulders forward and then returning them again).

"Also what supplement brands do you recommend for protein and creatine? I am currently using Horleys ice whey (32grams of protein per serving and .3 carbs) and Celltech mass creatine.

"I am a personal trainer and would just like to see your insight into things, as I have just started PT a few months ago."

My Answer: I don't recommend a machine assisted pull-up, because it offers no real benefit to helping you learn how to do a pull-up. Do partner assisted pull-ups instead.

As far as supplements, I prefer Biotest. They make effective high quality supplements with cutting edge technology.

Straight arm presses are fine, but why don't you just do scap pushups? These are way better. Quit fucking around with machines all the time.




"When it comes to strength training and bodybuilding who are some of your favorite trainers? Do you have any favorite training books that you find yourself referencing and re-reading over and over?"

Thanks,
Matt

My Answer: Strength and Physique Volume One has recommended reading section. It showcases trainers and authors who've had an enormous influence on me.


"Does your book have suggestions on the lower ab "pooch?" What about ways to increase lung capacity through training and ways to avoid knee strain?"

- Jason C.

My Answer: Strength and Physique Volume One is specifically a BODYBUILDING BOOK. It is not about rehab for the knee or cardio training. It is about the nuts and bolts of physique training.

Now if you're looking to fix that pooch, then do some hanging leg raises:

Workouts for the Feminine Figure

"Do you have any workout plans for a female that never worked out before to lose weight quick? This is for a friend of mine that is kind of overweight and wants to get in shape fast."

Thanks,
Craig


My Answer: Well, I recently submitted an article to FigureAthlete.com, so we'll see if the editor picks it up. So tell your friend to be on the lookout for that.

By the way, this pops up every so often, so let me remind readers: Can You Write Me A Program? I bring this up, because a reader actually called me up to pick my brain on workout advice. I don't mind phone calls from readers, but just for clarification: a phone call to a trainer usually means you want to pay for his time and expertise.

A Great Design Needs Great Tools

"Hey James,
"I recently read your article, Body Contract 2.0, and loved it. I read it, because though I know a lot about great exercises, I know almost nothing about creating a program. I love using difficult body weight exercises, I have a nice dumbbell weight set and some jumpstretch resistance bands. Since you know so much about putting together programs, how can I put together a program with bodyweight exercises and resistance bands and what would be some resources were I could learn how to put together programs. I appreciate you taking your valuable time to help me out."

From,
A 16 year Old Basketball Player


My Answer: A strength training program is only as good as its equipment. If you have an effective weight training program but only have access to calisthenics, stretch bands and dumbbells, then that's like having the architectural designs of I.M. Pei, but you only a hammer and nails to work with.

It really depends on what your goal is with weight training. If you're looking to have a nice trim physique with muscle tone, then dumbbells, stretch bands and calisthenics should do fine. If you're looking to gain muscle mass, then what you have won't cut it. Truly effective programs require heavy phases, and unless you have some heavy dumbbells, then you're limited as far as effective programs.

If you're sticking to dumbbells, calisthenics and stretch bands because of space and inexpensive cost, then I suggest you get a "power tower," something that will allow you to do pull-ups and dips. Those are heavy bodyweight exercises when you first start out. Later on you can hang weight on yourself. Plus, your dumbbells should be heavy enough so that you'll pressing and curling at the 4-8 rep range.

If you're truly interested in program design, I go over the topic in detail in Strength and Physique Volume One and Volume Two. Strength and Physique Volume One goes over exercise selection and split routine design, while Volume Two goes over the nuts and bolts of designing a program that cycles through all of your body's natural anabolic hormones.

Cholesterol and Heart Health

"Hi James,

"There varying opinions on the role of cholesterol and heart health. What is your take? You recommend fish oil for heart health; what about krill oil?"

Thanks,
Matt


My Answer: Krill oil is fine. With regards to cholesterol, you should read this The Cholesterol Controversy. Here are some interesting points from the article:

• Did you know that the majority of the dry weight of the brain is comprised of cholesterol?
• Did you have any idea that the sheath nerve endings from the top of your head to the bottom of your spine are wrapped in cholesterol?
• Did you know that cholesterol serves as a conductor for the transmission of all nerve ending throughout the body?
• Did you know that if you received even the slightest 1/4 inch cut, you would bleed to death if not for cholesterol?

"Another part of the problem today is that medical doctors are not reading their own medical journals. Go to the public library and look up the medical book 'Tabers 16th edition' page 1909. This states that the true cause of arterial sclerosis and heart attacks is the ingestion of an excess amount of carbohydrates, which go into the liver.

"The carbohydrates that we eat are no good for the liver, including cookies, donuts, pop, pretzels and candy bars. When these types of foods go into the liver, the liver then properly tries to convert them to good cholesterol, as that is its function. The liver converts them to the only thing they can be converted to which are Triglycerides and Diglycerides. These are poison!

"Triglycerides and Diglycerides are an unnatural sticky form of fat that the liver then pushes into the arteries. What happens when they go into the arteries? You get a rise in the bad cholesterol. When you get the bad cholesterol too high you then have a heart attack."