8x8 for Fat Loss

"I'm trying to lean down by eating less and running more. As for the strength training, should I stick with the hypertrophy program or the 8x8 program you briefly mention? The hypertrophy program has really improved my strength, but I haven't really noticed any changes in my physique because I carry around too much body fat. Thanks."

Best,
Mike


My Answer: I think you answered your own question there, Mike. I don't know which hypertrophy program you're referring to, since I have many hypertrophy programs. Nevertheless, if you can't see any progress in muscularity, because you have a layer of fat covering it up, then your path is clear: do the 8x8.

Biceps Article in Planet Muscle

So just a heads when you go to the magazine stand: the latest issue of Planet Muscle has one of my articles on biceps training. Pick up a copy when you get a chance.


"Hey James, I've recently gotten back into weight lifting, and unfortunately I have a couple of bum shoulders which make it hard to do a good portion of triceps exercises. I know of the most common ones out there and for the most part used to have a good routine. I've noticed that your triceps have really great size and definition (insert gay joke here), and so I was wondering not really of the exercises out there that I could do, but maybe your routine specifically."

Thanks for your help,
T.S.

My Answer: I change my program every so often, but these factors always remain constant in my triceps training:

1) I train heavy and rarely go over 6 reps.

2) I train my triceps with 2 different exercises: a press variation and an extension variation.

3) I go slow on the negative and explode through the positive portion.

4) I flex the triceps as hard as I can at the lockout position.

This is the game plan that I follow, and I outline in great detail in the triceps chapter of Strength and Physique, Volume One.

Product Review: The Heavy Handle

I recently received a set of "Heavy Handles," a rather unique training tool. It's basically a double-pronged adjustable dumbbell handle. You can add weight to either of the threaded shafts, creating a dumbbell with an offset center of gravity. Thus you can change the angle of resistance for many conventional dumbbell exercises and make them much more difficult.

The Heavy Handle requires standard, one-inch hole plates and comes in 2 grip sizes: a one inch ergonomic handle and a two inch thick bar handle. The Heavy Handle also has a cable ring attachment for use with pulley machines.

I've definitely noticed a difference in using the Heavy Handle. Dumbbell flyes, rows, curls, laterals and triceps extensions all feel very different and more difficult with the Heavy Handle. I actually had to use weights lighter than I use with conventional dumbbells. I've also noticed that my upper body musculature has thickened up quite a bit, especially in my forearms and back.

The only disadvantage to this training tool is that because the thick offset grip engages your forearms and grip so much, your other upper body muscles don't get quite as much stress. So if you were to use the Heavy Handle for triceps extensions, then your forearms might get trashed, but your triceps won't be fully stimulated.

But this is only a temporary setback, because once you switch from thick bar training to regular dumbbells and barbells, your poundages go up.

The Heavy Handle cost $19.95 for one, $29.95 for two, which is a very good deal considering conventional cable attachments cost just as much. For strong bodybuilders and athletes, I suggest that you get the 2" thick bar handle, since it costs just the same as the 1" ergonomic handle. Overall, a great training tool for the strength athlete. Visit HeavyHandle.com to purchase a set.

Wave Load Your Starting Weight

"Hello. I was reading your Hypertrophy Training for the Ectomorph, and I had one question regarding the weight incrementation process. Should I just increase the weight by a certain amount after each week, or should I just guess as to how much weight I can lift after each week that will allow me to do at most the
10, 8, 6 and 15 reps?"

Many thanks!
M. Rivera


My Answer: A lot of it is going to be you guessing as to what weight to choose for each set, especially in the first week. By your second week, however, you should have a good sense of what weight to choose. What I suggest is to slowly increase the weight in small increments day by day for the 10 rep set, but do it in waves. Here's how wave loading looks with sample weights:

Workout One: 100 pounds
Workout Two: 105 pounds
Workout Three: 110 pounds
Workout Four: 105 pounds
Workout Five: 110 pounds
Workout Six: 115 pounds

As you can see, your starting weight for the 10 rep set zigzags up through the weeks. As long as you hit 10 reps, then you're good. If you fall short, then adjust the weight accordingly for the next workout.

Now wave loading throughout the weeks is only done for the 10 rep set, which is your base weight. Your performance on the 10 rep set with the weight you choose will determine your weights for the 8, 6 and 15 rep sets.

Grocery List for the Lean Machine

"Big fan of the blog. Anyway I know you're a personal trainer, and I was wondering if you could comment and give some advice... about putting together a grocery list of simple lean and cutting foods guys can eat to get cut... Anyway thanx a lot, I really enjoy reading your blog and I love to lift."

-Exington


My Answer- Here's a random list of pointers that come to my mind when it comes to good clean diet:

1) If you want to be lean, then you got to go green. In other words, if you want to lean out with your diet, then your carb sources should primarily be green leafy vegetables.

2) Remove all white carbs and carbs dull in color. This includes sugar (white and brown), pastas (enriched and whole wheat), bread (white and whole wheat), rice (white and brown) and grains of any sort.

3) Eliminate dairy, but keep yogurt. Make sure it is organic, however.

4) Do "U-shopping." In other words, when you enter a supermarket, most of the foods you should be eating will be along the perimeter of the store: meat, vegetables, fruits. Everything in the aisles are processed foods. It's better to eat fresh, so practice U-shopping.


Here's a simple grocery list to follow. As you can see, the diet is primarily meat and vegetables:

Protein: steak, chicken breasts, turkey breast, salmon, whole eggs, ground beef

Veggies: broccoli, spinach, kimchi, zucchini, squash, asparagus, bok choy, green beans salads with olive oil and vinegar dressing

Snacks: fruit (but no bananas), organic yogurt

Drinks: Green tea, black tea, coffee (unsweetened, but creamer is fine) and lots of water

An Advanced Routine

"Hi, I just wanted to ask: what is the most effective workout? Or can you give me an advanced routine, because I'm already used to my workout program. So I just want to mix things up. I already have 2 years of training experience."

Thanks, more power to you
- Ralph Tolentino, Philippines


My Answer: I have no idea what your training background is, Ralph. You could have been doing 2 years of pushups and sit-ups and calling yourself advanced. Who knows, because you didn't say what's your workout program.

A lot of people say they are advanced lifters, but have no idea what that means. Ask yourself this:

1) Can you do a pull-up?
2) Can you do dips?
3) Do you squat?
4) Do you deadlift?

If you answer "No" to any of those questions, then forget being advanced. You do not even have the basic strength foundation for bodybuiding and strength sports.

Now what is the most effective workout? Depends on what your goal is, but I'm assuming you're talking about bodybuilding workouts. The best workout is the one you are not on. The best training program is one where you cycle through a series of workouts, all designed to hypertrophy your muscles through different means. This is what I go into great detail in Strength and Physique: Neo-Classical Bodybuilding. This is a truly advanced routine.

Post-Workout Protein Drink

"Hi James,

"Hope you're doing well. Your second book is great. Your programs and diets helped me gain some pretty incredible results. A lot of skinny bastard people I used to go to school with see me, and they hardly recognize me. They ask me, 'How the hell did you get like that?"

"I tell them that it's all in [your] Strength and Physique books. The other day, one of those guys came up to me with your book telling me how awesome it was. I just thought I'd let you know.

"I'm sure you've been asked this question thousands of times, but I hope it's not too late to ask you. I'm looking for a convenient way of getting some protein in my body right after my workout. I've been drinking 400 ml. vanilla and chocolate shakes that I would buy from my local super market to get protein in my system after workouts.

"The only problem is that there are 500 calories per shake and it has 18 g. of protein. It is very expensive, and I'm looking for a change. I'm quite aware of all of the supplements for protein on the market, but the only thing stopping me is that some people on the Internet say protein supplements cause tumors and kidney problems. Are there any protein blends that you recommend?"

Thanks,
Jason


My Answer: Hey Jason, good to hear from you again. Protein shakes from the supermarket tend to be more expensive, since they're ready to go, no mixing required. These type of ready-made protein drinks are not the best type of post-workout drink, however. Whey protein is OK to ingest after a workout, but there are various types of whey proteins, each with a different rate of absorption. There's whey concentrate, which is the most common. Then there's whey isolate, which has a little bit more protein. Whey hydrolysate is the quickest to be absorbed, and this is the best protein to ingest immediately after a workout.

I'm sure you've noticed that I'm very fond of Biotest supplements. Biotest makes a very good post-workout drink called Surge. I don't know how much you spend on your current protein drinks, but at $33-36 for 16 servings, it's not too bad for such a high quality supplement.

Now as far as protein supplements giving you tumors and kidney problems, don't believe it. That's just misinformation.

Performance Enhancement

"Another schnazzy subject line for you. Pretty much you are officially godlike to me. Every single exercise I do goes up by about 10-20 pounds each week. I am nearly benching 300 pounds. Whatever you say I will do.

"Here is my question, but it isn't really related to strength training. I want to push myself to the limit and mentally thrive without sleep and just keep working. I am a medical student. Do you know of any program for this, or any underground book for this? Should I fast? Stop drinking water? Take any supplements?

"I ask you, because I believe your methods can be construed as underground-esque (I don't know of anyone or seen anyone using your methods and that's why they don't increase their bench as dramatically). I guess I believe in extreme training as Tom Platz did with his 10 minute squat routines.

"I just want to find that corollary in other areas, such as mental training. Of course I would do this for only one week, as I believe that this isn't really healthy, and I'm sure I'd lose some muscle mass along the way. Of course, please feel free to dismiss this idea if you think getting regular sleep is absolutely essential, or if you think my ideas are just insane."

Best,
Larry


My Answer: I've had some crazy ass readers and fans, but you Larry are scaring me. As a cop who's done graveyard shifts, I can say that you are insane for trying to work and perform without sleep. The key question to ask is: do you want more work done or do you want quality work done?

Let me tell you something. I'm smart, but I'm also lazy. If I can outperform someone else with less effort and less time invested, then isn't that what counts? Nobody gives a crap how many hours you studied. What counts is that you aced the freakin' test. Minimal effort, maximum effect is what I strive for all the time, because I maintain a variety of interests.

People think that if they had more time, they'd get more done. That's just an excuse. You need to use your time more efficiently. This requires a mindset that prioritizes what is relevant and what is irrelevant. It also requires that you be strategic in your thoughts, pragmatic in your actions.

You're a med student. I don't know what kind of medicine you're going into, but to use a medical field analogy, you need to triage what activities are meaningful and what is chewing up your time.

Sleep is really important, because you can't retain information unless you sleep. When you study knowledge or practice a skill, you don't fully retain it in your long term memory until you get a good night's rest. Your recall of the information or your performance of the skill is better the next day.

You'll also notice that mentally you're more focused and creative in the morning hours, after you gotten a good night's sleep. In the afternoon, mentally you're not as focused. If you have menial, mindless tasks to do, then do them in the afternoon.

Mental performance is much like strength training. I go over the concepts of density and decompression in Neo-Classical Bodybuilding. You train hard, then you pull back and reap the benefits. That is the Way of the Universe.

With mental performance, it works the same way. There is a time to fire up the mental circuitry at full speed (morning hours before lunch), and there is a time to decompress, relax and not worry about anything (evening hours).

As a med student, I'm surprised you're not using supplemental nootropics. Acetyl L-carnitine and phosphatidylserine are nootropics that also have bodybuilding applications. Fish oil and green tea help with mental acuity and mood stabiization.

Back to the Back

"Hi, I read your article regarding the lats workout on Bodybuilding.com, and I just have a question on how to get some back muscle mass and what the best approach would be to accomplish that? Any advice would be appreciated."

Thanks,
H.Q.


My Answer: That article you just read is ABOUT DEVELOPING MUSCLE MASS FOR THE BACK. It lists the best methods to widen the lats. Now if you're talking about back thickness, then add some seated cable rows, deadlifts and kettlebell snatches.

Single Leg Work

"I was wondering if there was any way I could incorporate single leg work into your Shotgun Program. I really enjoy it, but I feel I need to always do some single leg work. Should it be done on the troubleshooting days?"

-John Julius


My Answer: You can certainly do single leg work on troubleshooting days. Another option would be to do reverse barbell lunges as a shotgun movement:

Supplements

"Hi James. I read your Cop Workout and think it's awesome. Do you recommend any supplements to take with this?"

-Jose Trejo


My Answer: I used to take quite a few supplements back in my earlier days of bodybuilding. I experimented with quite a few. If it worked for me, I'd keep it in my regimen. If it didn't work, then I wouldn't buy it anymore. My supplement regimen nowadays is bare bones and focused more on health. Here's what I take:

1) Surge Recovery Post-Workout Drink
2) Micronized Creatine Monohydrate
3) Fish Oil
4) Resveratrol
5) Superfood (freeze dried food extract)

I get my supplements from Biotest, as they make high quality products. Now you may have noticed that I don't take any protein powder. If you're looking to stay trim and muscular, then you should be eating high quality animal proteins instead of drinking your protein.

If you were to bulk up, however, then supplement your diet with some micellar casein. This type of protein stays in your system a lot longer than normal protein and will keep you in an anabolic/anti-catabolic state.