Hot Wings

"Hey James, hope this finds you well. In reading your first book, you recommend doing straight arm pulldowns for the 'V' shape. I don't have access to a lat machine, as I train at home. Is there a replacement movement?"

Greg S.


My Answer: If you're working out at home, and you don't have a cable machine, then you can substitute barbell rows for the stiff-arm pulldowns. For these barbell rows, however, you should use an underhand grip on an EZ-curl bar. It's not the greatest back exercise, but after pull-ups and pullovers, any back exercise will make your lats burn.

Training After Getting Sick

"Hey James,

"Love your blog! Quick question:

"I am currently doing a 5x5, 4 times a week routine per your site, and recently got sick and have been backtracked this week. Normally train Monday, Tuesday, Thursday, Friday, and this week I got a slight cold on Sunday, and haven't been able to go to the gym.

"Thankfully today Wednesday I am feeling a lot better, but I am already behind for my routine for the week. My question is, what is a good quick training routine you would recommend to someone in my situation? Say once or twice this week, in order to basically maintain strength, or not lose their progress in the gym?

"I'll probably adjust weights for next week depending on how I feel, but it would be great to stay at the level I was, or not lose much progress from this backtrack. Thanks for addressing my question, and thanks for the great information!"

Regards,
Jenaro L. Jimenez


My Answer: It's a tricky thing when you get sick, but when you've recovered, just resume your program from where you left off. Since you coming off a mini-layoff, however, I suggest you cut the volume down to half and not train to failure. Jumping right back into the program full force would be too much of a shock for your system.

In other words, if you're doing 5x5, then you should bring it down to 3 sets of 5 reps with a weight you can do 6-8 reps with. Next week when you feel better, resume the 5x5 program.

Fire Your Trainer

"Hi James,

"I have read your article on Bodybuilding.com and was wondering whether you are able to advise me further. My name is Darren Chan, originally from Malaysia (Chinese). I am currently working in London and have been going to the gym for almost 4 weeks now. However, I am definitely an ectomorph. I have been working out a lot and even have a personal trainer, but I am unable to achieve my personal goal of getting stronger and having six pack abs. Would you able to advise me further what do I need to do?"

Thanks,
Darren


My Answer: Why do I feel like my long lost cousins have been coming out of the woodwork lately to hit me up for training advice? Anyway, Darren, I don't know anything about your diet or your training, so how can I advise you on what to do? I will tell you this, though: 4 weeks is not enough time to get you six pack abs if you're not pushing yourself. You should, however, be getting stronger.

Having a trainer doesn't mean anything, because most trainers don't know jack. Bottom line if you're not getting stronger from week to week after one month, then you should fire your trainer.

Splitting the Pyramid

"Hello James,

"First, I am an ectomorph - 5'6" 120lbs. I have gained 10 lbs. since I started working out consistently for the past month. I have been doing pyramid split routines of 15-12-10-8 reps.

Monday (chest/triceps)
Tuesday(back/biceps)
Wednesday(Legs+abs)
Thursday(shoulders)

"I have noticed I tire out after the first few exercises. I have a question regarding your pyramid 10-8-6-15 training. I know it's best to have a rest day in between, but can it be 3 out of 4 days?

"My free days are Monday to Thursday. Could I do Monday, Tuesday, Thursday with Wednesday doing abs? Or either of those combinations between Monday to Thursday? Since it's a full body workout on each workout day, do I need to rest a full day in between?

"Another thing how much weight should I take off between set of 6 reps and set of 15 rep?

Example: Bench press

10x105
8x115
6x125
15x105?

"Please help me. I really like this idea of training 1 exercise per body part."

Thanks,
Steven Chan


My Answer: If you can only train Monday to Thursday, then I suggest you split the body parts in half and do 2 upper body workout and 2 lower body workouts:

Monday and Wednesday (chest, back, deltoids, biceps, triceps)
Tuesday and Thursday (quads, hamstrings, calves, abs)

Stick with one exercise per body part. As far as weight progression for your last set, drop the weight to slightly less than that which you used on your first set:

10x105
8x115
6x125
15x100

Olympic Lifting and Hypertrophy Work

"Hey James. I am a 51 year old Homicide detective for the City of Philadelphia. I also have done Olympic lifting on and off since my teen years. I have read your many articles and ordered your books. I enjoy your writings very much.

"What would you suggest for an old head like me who would like to still compete (Masters) in the Olympic lifts but want to add some muscle and strength? Most of my training is at home, so I am limited to a full Olympic set, dumbbells, squat racks and kettlebells.

"Any advice and or routines would be greatly appreciated. Keep up the great work. I know this has been a very tough year for Police Officers.....please be safe and continue the good fight!"

Sincerely,
Gregory Santamala


My Answer: Good to hear from you detective. Yes, this really has been a tough year for law enforcement, and I can only imagine it's been a rough one for you guys at the Homicide Unit in Philly. I answered your exact same question for someone else, so here's what I told him.

1) You can use my Shotgun Method. For Shotgun Days, practice your compulsory lifts (snatch, clean and jerk) and assistance lifts (front squats, Romanian deadlifts, etc.)

On your Troubleshooting Days, do some hypertrophy work. So during the week, you'll do 2 Olympic weightlifting workouts (one heavy, one light) and 2 bodybuilding workouts.

2) If you can only do 3 workouts a week, then do the Olympic lifts at the beginning of the workouts, and then follow up with hypertrophy work. Just make sure you don't go beyond an hour.

Strength and Physique: The Audio Book?

"Hey James,
"I have put some of your arm training ideas to good use. I have found your training ideas very effective. I am a blinded vet. I can access your info with the use of 'screen reading' software.

"I was wondering about the possibility of an audio version of your latest book? With an audio version of your info, I could get the info independently. I know I would get some great info and effective training ideas. Thanks for all the great info that you put out."

Sincerely,
Dale Allen


My Answer: Hi Dale, thanks for the high praise. Believe it or not, I've actually had a few people request that I do a podcast version of my books and sell them on iTunes. Unfortunately, I don't have the audio equipment to make a decent podcast. Time is also an issue for me as well, since I'm playing around with several different projects, not all of them strength training related. I've got a bit of A.D.D. (I'm joking, of course), so I like to keep a variety of interests.

I'm not closed to the idea of a podcast, however. But at this moment, I'm not sure how much of a demand there is for it (aside from yourself) to merit buying the audio equipment. I'll keep you posted.

Pyramid Training 2.0

"Hi James,

"I've been doing your 10-8-6-15 routine with the six exercises for about six weeks now, with pretty good results. I think it's time to shake things up a bit, but don't know what to do to next to keep up my momentum. Any ideas?"

Thanks so much for your help!
Garrett


My Answer: Try one of these: A Program for All Seasons.

Boy, I've been getting a lot of these emails asking for a follow-up program to the 10-8-6-15. I've been thinking about writing a follow-up article which will take pyramid training to the next level, so keep an eye out for this.

Unlearn What You Have Learned

"I'm a 19 year old engineering student, and I am an ectomorph. I was chubby as a kid, ran and slimmed down when I was 15, and I've been skinny ever since.

"My problem is I have little muscle, BUT I hover around 18% bodyfat. I've improved my diet (more veggies less pizza) but remain unsure as to my immediate dietary goals. I'm lifting on your pyramid program (getting much stronger) and eating often, but I'm afaid to eat too many calories, because I want less fat. What is your suggestion? Thanks!"

-SA


My Answer: I think you're still suffering from a poor body image. You still see yourself as the chubby kid, and I have a feeling your diet is poor. Keep eating lots of veggies, lower the starchy carbs and sugar intake and make sure you eat a lot of protein.

If you're suffering from body dysmorphia, then you might be restricting some needed calories. If you restrict the calories, then there's a tendency to restrict needed nutrients, such as protein. You need more protein to build more muscle, to build a bigger engine to burn the fat weight.

What I suggest you do is go to Fitday.com and sign up for a free account. Use the Fitday journal and record your meals. Fitday will break down your calorie and macronutrient intake. You will see it clearly in a pie chart what macronutrient profile you are eating from day to day.

Ideally, for simultaneous fat loss and muscle gain, you want all 3 macronutrients (protein, fat and carbs) to be equal. To get ripped and maintain muscle, then you should have moderate to high protein and fat, extremely low carb.

Pyramid Training Best for Ectomorphs?

"I tried finding out where to post on your blog, but I couldn't see where to sign up. I just have a quick question, and I hope you can help. I am an ectomorph. I'm 20 years old, 138 lbs. and 6'1". Are pyramid sets the best thing I can do to gain muscle? Also I do a split routine and workout 4 times a week with about 2-3 exercises per muscle group. Does this sound ok? I'm thinking about doing the same exercises and trying the pyramid sets. Do you have any advice?"

Thanks,
Nick


My Answer: Nick, you obviously read my 10-8-6-15 article. Re-read the article. I outline every reason why you should NOT be doing a split routine and why you should stick with ONE exercise per muscle group.

Pyramid training is not necessarily the best program to gain muscle, but the 10-8-6-15 article does tell you how an ectomorph should train. If you're going to do the same exercises you've always done but on a pyramid scheme, then forget the split routine and do a full body workout 3 times per week. Choose one exercise per muscle group and change the exercises from workout to workout.

Size, Size, Size

"I need help in widening my lats. I have tried many kinds of techniques, but all those exercises and techniques never work for me to widen my lats. My other body part I can manage to build muscle on my other body parts except for my lats. Can you guide me to which exercise is the best, and please give me a proper workout plan? Thanks."

Regards,
Simon

My Answer: Can I guide you to which exercise is the best for lat development? Will I give you a proper workout plan for the back? I already did, Simon: Wingspan Workouts.



"I have a question about drop sets: How many drop sets are suitable for biceps and triceps if I do NO other biceps and triceps exercises during that particular workout?

"Today I did 2 triceps drop sets with a rest of 4 minutes between them. That wasn't very heavy. Maybe I could take 3-4 sets? Are 4 minutes rest enough? A typical biceps drop set looks like this for me: 16 kg - 15 kg - 12 kg - 10 kg - 9 kg. I choose weights that I can lift 5-6 times."

-CS

My Answer: Typically 2-3 drop sets are good. It just depends on high your reps are. If you were looking at 10-12 reps per set for the calves, then 2 drop sets would be sufficient. So it look something like this:

-Drop set series #1: 12 reps, 11 reps, 10 reps, 9 reps
-Rest 2 minutes
-Drop set series #2: 12 reps, 11 reps, 10 reps, 9 reps


If you're performing low reps (4-6), however, then perform 3 drop sets:

-Drop set series #1: 6 reps, 5 reps, 5 reps, 4 reps
-Rest 3 minutes
-Drop set series #2: 6 reps, 5 reps, 5 reps, 4 reps
-Rest 3 minutes
-Drop set series #3: 6 reps, 5 reps, 5 reps, 4 reps


How long you rest between drop sets will depend on the body part. Slow twitch muscles require less (2 minutes) while mixed fiber muscles require 3 minutes and pure fast-twitch muscles require 4 minutes.


"James,

"I do not understand why some exercises are better for size than others. You said in an earlier blog that leg presses are better for size alone than squats. Why is that? My goal is size more than anything else. I do not participate in any sport, so strength is just a bonus. What are some great overall great size building exercises? Thanks for your time and help."

-JS

My Answer: You want size, size, size? Then eat, eat, eat, sleep, sleep, sleep, train, train, train. I know: way too simple huh?

I can give you all sorts of complicated training programs and techniques and dietary strategies, but when it comes to muscular size, it comes down to 2 things: diet and muscular tension. You should know what constitutes a good muscle building diet, JS. There is no secret: high calorie, high protein.

But muscular tension is THE stimulus for size. The more tension you can create, the more size you will get. The tension has to be high (heavy) and it has to be of the right duration (at least 20 seconds). The tension should be pretty strong throughout the entire range of motion too.

Let's take the triceps kickback for example. The tension is low through most of the range of motion, with the exception of the very top, where you flex. And yet this top range of tension is so brief (1-2 seconds), it doesn't do much for hypertrophy. Not only that, but you can't use much weight in the triceps kickback, which cuts down the tension even further. So there's a lack of muscular tension by weight, duration and range of motion.

Now if we choose exercises that create high muscular tension, for a long duration and throughout the entire range of motion, then you can easily incur size on just a few sets per body part and a lot of food.

Exercises that meet all 3 requirements, tend to be exercises where you must shift your body around while you are lifting the weight. This is done to maintain a high level of muscular tension throughout the entire range of motion. Here are some exercises that will produce high tension:

Subscapularis pull-ups for the back


Side to side pushups for the chest and triceps


Pistols for the quadriceps


Perfect curls for the biceps