Sunday, May 31, 2009
Wednesday, May 27, 2009
Latest Article: Female Strength Training
So this one is for the ladies: pick up the latest issue of Planet Muscle at the supermarket or bookstore. I have an article in there on strength training for women. The article goes over training and supplementation for different female body types.
Tuesday, May 26, 2009
Can't Squat or Deadlift?
"I'm Michael. I'm 41, 5'7'' @ 175 lbs. I have 2 lumbar herniations [l4 l5]. I can't squat or deadlift. I have had this for a long time, so I know my limits. I was wondering are your books good for me. I am a certified personal trainer and certified nutritionist, so I am not a beginner."
Thank you for your response!
Michael Moore
My Answer: If you cannot squat or deadlift, then you will still find my books useful. If not for yourself, then for your clients who are looking to gain so muscle. For your condition, you will still find plenty of tips and strategies for your upper body, if gaining size and muscularity is your goal.
NOTE: The following email was edited for length. I kid you not, the email was longer than this.
"Hi James, my name is Victor. This is a brother in pain reaching out. I recently bought your book Volume 1 a couple of weeks ago. I haven't started your program yet, but I do have a couple of questions.
"First I am not really sure what swing laterals are. There are also some other exercises in the book that I am not sure how they are performed.
"Now on your quad excercise you metioned that a sissy squat is a great excercise for the vastus medialis. The only problem with this exercise is I know I can go down, but there's no way in hell I'm getting back up. This exercise is too much pressure on my knees. Is there another version of this or a simpler one that I can perform, since in your workout #1 it is the 2nd excercise?
"One of the problems I had was my weight. A while back I was around 330 lbs. Now with the help of some medications for weight loss and for my thyroid condition, I am down now to 282 lbs. Even though I have been working out for more than 4 years I'm actually starting to see more muscle gain now than I have before. I have intensified my cardio workouts.
"Also another excercise that I find pretty much impossible is the Gironda dips. I can barely do that one facing forward with my palms facing each other. This one with the palms facing outward, I don't think its going to happen. I'm not sure how to perform a reverse lunge.
"I really like your idea about hitting every muscle 4x a week, which I always thought was a great idea. I'm not sure how to accomplish that, even though some people said that it was too much excercise and that I would never progress. Everyone says that hitting the muscles once a week is a great way to get big.
"Behind the neck cable curls is also another excercise that I've asked about, and no one is really too clear on how that exercise is performed. If you have other routines that you could probably tell me about either a 3-day or 4-day workout that would be great. I would appreciate if you have any information to provide me with. That's all for right now, hope to hear from you soon."
-Victor
My Answer- Victor, you're a bit of a chatterbox, aren't you? Seriously though, congratulations on losing 58 pounds. That takes a lot of determination to do that. Now to answer your questions:
This is a swing lateral...
This is a barbell reverse lunge...
With regards to the sissy squat, just perform the negative portion. When you get to the bottom, shift your body into an upright position, feet flat and do a regular bodyweight squat up. In other words, do a sissy squat for the eccentric portion of each rep, and do a regular bodyweight squat for the concentric portion.
Now for the behind the neck cable curls, simply sit at a lat pulldown machine and grab the lat bar with a palms up grip, shoulder width apart. Your arms should be straight up and grabbing the lat bar overhead with underhand grip. From this position, curl the weight behind your head without moving your upper arms. If you see your elbows moving into your peripheral vision, then you know you've done it wrong.
Thank you for your response!
Michael Moore
My Answer: If you cannot squat or deadlift, then you will still find my books useful. If not for yourself, then for your clients who are looking to gain so muscle. For your condition, you will still find plenty of tips and strategies for your upper body, if gaining size and muscularity is your goal.
NOTE: The following email was edited for length. I kid you not, the email was longer than this.
"Hi James, my name is Victor. This is a brother in pain reaching out. I recently bought your book Volume 1 a couple of weeks ago. I haven't started your program yet, but I do have a couple of questions.
"First I am not really sure what swing laterals are. There are also some other exercises in the book that I am not sure how they are performed.
"Now on your quad excercise you metioned that a sissy squat is a great excercise for the vastus medialis. The only problem with this exercise is I know I can go down, but there's no way in hell I'm getting back up. This exercise is too much pressure on my knees. Is there another version of this or a simpler one that I can perform, since in your workout #1 it is the 2nd excercise?
"One of the problems I had was my weight. A while back I was around 330 lbs. Now with the help of some medications for weight loss and for my thyroid condition, I am down now to 282 lbs. Even though I have been working out for more than 4 years I'm actually starting to see more muscle gain now than I have before. I have intensified my cardio workouts.
"Also another excercise that I find pretty much impossible is the Gironda dips. I can barely do that one facing forward with my palms facing each other. This one with the palms facing outward, I don't think its going to happen. I'm not sure how to perform a reverse lunge.
"I really like your idea about hitting every muscle 4x a week, which I always thought was a great idea. I'm not sure how to accomplish that, even though some people said that it was too much excercise and that I would never progress. Everyone says that hitting the muscles once a week is a great way to get big.
"Behind the neck cable curls is also another excercise that I've asked about, and no one is really too clear on how that exercise is performed. If you have other routines that you could probably tell me about either a 3-day or 4-day workout that would be great. I would appreciate if you have any information to provide me with. That's all for right now, hope to hear from you soon."
-Victor
My Answer- Victor, you're a bit of a chatterbox, aren't you? Seriously though, congratulations on losing 58 pounds. That takes a lot of determination to do that. Now to answer your questions:
This is a swing lateral...
This is a barbell reverse lunge...
With regards to the sissy squat, just perform the negative portion. When you get to the bottom, shift your body into an upright position, feet flat and do a regular bodyweight squat up. In other words, do a sissy squat for the eccentric portion of each rep, and do a regular bodyweight squat for the concentric portion.
Now for the behind the neck cable curls, simply sit at a lat pulldown machine and grab the lat bar with a palms up grip, shoulder width apart. Your arms should be straight up and grabbing the lat bar overhead with underhand grip. From this position, curl the weight behind your head without moving your upper arms. If you see your elbows moving into your peripheral vision, then you know you've done it wrong.
Friday, May 22, 2009
Copland Workout to Prevent Bone Loss?
"Hiya!
"I was reading your article on workouts for police, and it looks like something I want to try. I have two questions though: The workout you show has weeks 1 and 2, and weeks 4 and 5. What do we do for week 3?
"My second question is, will this help strengthen my hips at all? I was recently told I'm getting some bone loss in my hips and was told exercise would be the way to help it."
Thanks for the help!
-Ed Berg
My Answer: That was a typo, so go from week 2 into week 4. With regards to strengthening your bones, strength training will help alleviate bone loss over time. However, if you're asking that particular question, then chances are you haven't been strength training very much at all. If that's the case, then don't start with the Return to Copland workout. This workout is brutal, and beginners and people who workout intermittently should not start off with this program. Choose a simple program first, like by 5x5, and transition to more and more complex programs over time. THEN start the Return to Copland workout.
"I was reading your article on workouts for police, and it looks like something I want to try. I have two questions though: The workout you show has weeks 1 and 2, and weeks 4 and 5. What do we do for week 3?
"My second question is, will this help strengthen my hips at all? I was recently told I'm getting some bone loss in my hips and was told exercise would be the way to help it."
Thanks for the help!
-Ed Berg
My Answer: That was a typo, so go from week 2 into week 4. With regards to strengthening your bones, strength training will help alleviate bone loss over time. However, if you're asking that particular question, then chances are you haven't been strength training very much at all. If that's the case, then don't start with the Return to Copland workout. This workout is brutal, and beginners and people who workout intermittently should not start off with this program. Choose a simple program first, like by 5x5, and transition to more and more complex programs over time. THEN start the Return to Copland workout.
Monday, May 18, 2009
Follow-up to 5x5
"Hi there James. Last time I wrote you recommended that I use a 5x5 program to increase my results. With this program I have seen great results, but again I think it is time for a new routine. So I have two questions for you:
1) If I wanted to keep gaining size what would be the best follow up program?
2) If I was satisfied with the results, how would I go about 'toning' my body or 'cutting' up? I'm not sure of the proper word, but what would be the ideal program for that approach? Thanks again as always James.
-Jay
My Answer: You're going to have a hard time training for 2 separate goals at the same time. A servant cannot serve 2 masters. You either focus on size or you focus on tone or you focus on cutting up.
For those of you who don't know, muscle tone means your muscles are thick and dense, so much so that your muscles visually appear thick and dense.
Cutting up is different. Getting cut means that your body fat is so low that you can see muscle definition.
Muscle tone comes from high muscular tension. High tension comes from heavy weights. Tone does not come from high reps, as most people believe.
Thus, 5x5 is a program that increases muscle tone as well as size. Since you've been doing 5x5, my suggestion is to switch it up and follow a cutting phase. 8x8 should do the trick.
1) If I wanted to keep gaining size what would be the best follow up program?
2) If I was satisfied with the results, how would I go about 'toning' my body or 'cutting' up? I'm not sure of the proper word, but what would be the ideal program for that approach? Thanks again as always James.
-Jay
My Answer: You're going to have a hard time training for 2 separate goals at the same time. A servant cannot serve 2 masters. You either focus on size or you focus on tone or you focus on cutting up.
For those of you who don't know, muscle tone means your muscles are thick and dense, so much so that your muscles visually appear thick and dense.
Cutting up is different. Getting cut means that your body fat is so low that you can see muscle definition.
Muscle tone comes from high muscular tension. High tension comes from heavy weights. Tone does not come from high reps, as most people believe.
Thus, 5x5 is a program that increases muscle tone as well as size. Since you've been doing 5x5, my suggestion is to switch it up and follow a cutting phase. 8x8 should do the trick.
Sunday, May 17, 2009
Follow me on Twitter, Join Me on Facebook
I don't get Facebook or Twitter. I'm really not interested in what you had for breakfast this morning, you narcissist. I can see the potential for these social networking tools to mobilize movements, to keep in touch with friends and family and to gather people together for some fun activities. But jeez, most people just aren't using these tools for anything meaningful.
Neverthless, the Web does provide a lot of valuable tools to support your activities in the Real World. Social networking tools are just tools. Phil Hartman said it best, "You put one guy in front of the computer, and he comes up with the space shuttle. You put another guy in front of the computer, and he plays Doom all day."
I have a client who's the marketing director for Buzz Logic, an Internet marketing company. Every week she pesters me to join Twitter and start tweeting to promote my books, even though my book sales are doing great. Well after a year or two year of her nagging me, I finally relented: The Alpha Asian on Twitter.
If you follow me on Twitter, then I'll follow you. Don't worry, I won't be tweeting about every inane thing that I'm doing. My tweets will be infrequent and will give you a heads up on my latest articles, videos, etc.
You can also join other strength and bodybuilding enthusiasts on my Facebook page: Strength and Physique on Facebook
Neverthless, the Web does provide a lot of valuable tools to support your activities in the Real World. Social networking tools are just tools. Phil Hartman said it best, "You put one guy in front of the computer, and he comes up with the space shuttle. You put another guy in front of the computer, and he plays Doom all day."
I have a client who's the marketing director for Buzz Logic, an Internet marketing company. Every week she pesters me to join Twitter and start tweeting to promote my books, even though my book sales are doing great. Well after a year or two year of her nagging me, I finally relented: The Alpha Asian on Twitter.
If you follow me on Twitter, then I'll follow you. Don't worry, I won't be tweeting about every inane thing that I'm doing. My tweets will be infrequent and will give you a heads up on my latest articles, videos, etc.
You can also join other strength and bodybuilding enthusiasts on my Facebook page: Strength and Physique on Facebook
Monday, May 11, 2009
Sunday, May 10, 2009
Choose Your Weapon
"Hey James,
"For your Shotgun Method you have two different layouts. I'm just wondering which one is better to follow? Version One or Version Two?
Thanks!
Craig
My Answer: What's important is not the program parameters, but the principles of shotgunning (choosing the fewest number of exercises to stimulate the most amount of muscle) and troubleshooting (choosing exercises to address lagging muscle groups). The program parameters (sets, reps and rest periods) are flexible, which is why there were 2 different versions of the Shotgun Method.
Version One, which appeared in my 5 Battle-Tested Strategies for Size and Strength, will give you some impressive size and strength. You'll be strong as an ox, and you'll look like one too. Version One will give you the scary badass mofo look, similar to that of a wrestler. You will, however, be more likely to overtrain on this program if you stay with it too long.
Version Two found in my article The Shotgun Method will get you strong too, but it will give you more of a bodybuilder look. This version will emphasize symmetry more and give you a more balanced muscular physique.
"Having read your books, articles & blogs, I know you keep your supplements to a minimum and prefer Biotest. As a 51 year old male, what 2 supplements would you recommend? A pre-workout formula like Surge and a testosterone booster, or a testosterone booster and an estrogen suppressant? Thanks!"
-Greg Santamala
My Answer: If money wasn't an issue, then I'd buy all three. But if you could only buy 2, then ask yourself what your priorities are. If you value size and recovery, then Surge and a testosterone booster would be the way to go. If you're looking to revitalize your health and your testosterone, however, then do a T-booster and estrogen blocker.
"For your Shotgun Method you have two different layouts. I'm just wondering which one is better to follow? Version One or Version Two?
Thanks!
Craig
My Answer: What's important is not the program parameters, but the principles of shotgunning (choosing the fewest number of exercises to stimulate the most amount of muscle) and troubleshooting (choosing exercises to address lagging muscle groups). The program parameters (sets, reps and rest periods) are flexible, which is why there were 2 different versions of the Shotgun Method.
Version One, which appeared in my 5 Battle-Tested Strategies for Size and Strength, will give you some impressive size and strength. You'll be strong as an ox, and you'll look like one too. Version One will give you the scary badass mofo look, similar to that of a wrestler. You will, however, be more likely to overtrain on this program if you stay with it too long.
Version Two found in my article The Shotgun Method will get you strong too, but it will give you more of a bodybuilder look. This version will emphasize symmetry more and give you a more balanced muscular physique.
"Having read your books, articles & blogs, I know you keep your supplements to a minimum and prefer Biotest. As a 51 year old male, what 2 supplements would you recommend? A pre-workout formula like Surge and a testosterone booster, or a testosterone booster and an estrogen suppressant? Thanks!"
-Greg Santamala
My Answer: If money wasn't an issue, then I'd buy all three. But if you could only buy 2, then ask yourself what your priorities are. If you value size and recovery, then Surge and a testosterone booster would be the way to go. If you're looking to revitalize your health and your testosterone, however, then do a T-booster and estrogen blocker.
Saturday, May 9, 2009
Working the TVA
"Congrats on the reviews of your latest book. Great reviews on Amazon. Question twofold about core strength: My entire L-1 to L-5 is a mess once I have the fusion my lower back range of motion will be terrible. Do you know any good core exercises without much motion in that region of my back?
"Also I am starting physical therapy the 20th. What should I quiz them on (for my back situation) before I have the surgery (time undetermined) that you would ask in my situation?"
Thanks,
Ryan
My Answer: Ab exercises that don't stress the back tend to be isometric exercises, such as the plank:
And the stomach vacuum:
With regards to quizzing your PT, s/he should teach you how to facilitate your recovery after surgery. That's your primary focus, and you should be seeing him or her after surgery anyway.
"Also I am starting physical therapy the 20th. What should I quiz them on (for my back situation) before I have the surgery (time undetermined) that you would ask in my situation?"
Thanks,
Ryan
My Answer: Ab exercises that don't stress the back tend to be isometric exercises, such as the plank:
And the stomach vacuum:
With regards to quizzing your PT, s/he should teach you how to facilitate your recovery after surgery. That's your primary focus, and you should be seeing him or her after surgery anyway.
Wednesday, May 6, 2009
How to Switch Up Programs
"I just ordered your new Neo-Classical Bodybuilding book, but I have a question which your book may or may not answer: Can I just follow a routine for 4 weeks and then choose another routine for 4 weeks? Or is there some kind of flow and logic to this?
"I think 99% of trainees want to know how to keep moving along from one routine to the next: getting stronger and looking better. I noticed many of your readers ask you what they should do after the 10-8-6-15 routine. I and many others just don`t have the know how or experience to know how to keep moving along.
"Some insights would be much appreciated! Thank you for your time!"
-Paul S.
My Answer: Switching from program to program every so often is a good idea, but haphazardly switching programs just for the sake of switching doesn't always equate to progress. You're really just spinning your wheels. It's like going from job to job, but it's always an entry level position.
Neo-Classical Bodybuilding goes into how to sequence and switch up programs. The book outlines how to train hard for 2-3 weeks (density) and how to pull back for a few weeks.
So if you're trying to figure out how to sequence programs (other than the ones found in Neo-Classical Bodybuilding), you can still follow the precepts outlined in the book. If you've been doing a program where you were busting your ass and training hard, then your next program needs to be simple and less intense. If you were training in a lackadaisical manner, then your next program should be one where you step it up a notch.
"Hey James,
"Thanks for answering my other question about training after recovering from a cold or some kind of sickness. It really helped, and it also pointed out I should switch routines. I had been doing 5x5 for 8 weeks, and felt it was time to change. I am interested in gaining more mass, and am trying out your Hypertophy Training for the Ectomorph: 10-8-6-15, but I have a couple of questions regarding this program.
"This is a take on Vince Gironda's 10-8-6-15, in which he advises to find your 6RM, and base the rest of your weights as percentages of this weight, specifically 10 x 50% 6RM, 8 x 75% 6RM and 15 x 35% 6RM. Since I was doing 5x5, I have a pretty good idea of what my 6RM was, but after trying this setup, it seems like too little weight and feels like the intensity isn't there.
"It would be great to have your take/input on the following: Would it be better to use weight charts to approximate my weight for each set, for example calculate 10RM from 6RM, and do so for the other sets, resting approximately 3 minutes per set? Or stick with these weights, and do this workout more Gironda-like, with 30 secs or less rest between sets, and a controlled tempo for each rep?
"It might feel like this is less intense, because I was doing 5x5 before, but as of right now it feels like the workout needs more of a challenge and I believe either of these two options would add it. Again thank you for your comments and taking the time to answer my question.
Regards,
Jenaro L. Jimenez
"P.S. For example, if my 5x5 max was 200 this translates to a 1RM of 233, which then would be a 10-8-6-15 of: 10x175, 8x185, 6x195, and 15x155 roughly. I used the coefficients on this page. Thanks again!"
My Answer: It really depends on how long you were resting for the 5x5 program you did for 8 weeks. If you were resting for 2-3 minutes, then follow the original Gironda version with 30 second rests. If you were resting less than 90 seconds, then do my version with the 3 minute rest periods. Use weights that allow you to go close to failure on the target rep.
In general, I don't find percentage calculations to be very accurate, but they do provide a starting point. So if the weights on the chart are too light, then up the weight for the next training session.
"I have been doing your 10-8-6-15 program for about 2 weeks now. I was just wondering what should an ectomorph do about abs? Like how often should I work them and about how many sets and reps? I can see my abs but I want them and my obliques to be a lot more defined. Got any suggestions?"
Thanks,
Nick
My Answer: Seeing your abs has more to do with body fat percentage as opposed to ab work. But if you want to do ab work, then do a few sets of hanging leg raises for as many reps as possible:
"I think 99% of trainees want to know how to keep moving along from one routine to the next: getting stronger and looking better. I noticed many of your readers ask you what they should do after the 10-8-6-15 routine. I and many others just don`t have the know how or experience to know how to keep moving along.
"Some insights would be much appreciated! Thank you for your time!"
-Paul S.
My Answer: Switching from program to program every so often is a good idea, but haphazardly switching programs just for the sake of switching doesn't always equate to progress. You're really just spinning your wheels. It's like going from job to job, but it's always an entry level position.
Neo-Classical Bodybuilding goes into how to sequence and switch up programs. The book outlines how to train hard for 2-3 weeks (density) and how to pull back for a few weeks.
So if you're trying to figure out how to sequence programs (other than the ones found in Neo-Classical Bodybuilding), you can still follow the precepts outlined in the book. If you've been doing a program where you were busting your ass and training hard, then your next program needs to be simple and less intense. If you were training in a lackadaisical manner, then your next program should be one where you step it up a notch.
"Hey James,
"Thanks for answering my other question about training after recovering from a cold or some kind of sickness. It really helped, and it also pointed out I should switch routines. I had been doing 5x5 for 8 weeks, and felt it was time to change. I am interested in gaining more mass, and am trying out your Hypertophy Training for the Ectomorph: 10-8-6-15, but I have a couple of questions regarding this program.
"This is a take on Vince Gironda's 10-8-6-15, in which he advises to find your 6RM, and base the rest of your weights as percentages of this weight, specifically 10 x 50% 6RM, 8 x 75% 6RM and 15 x 35% 6RM. Since I was doing 5x5, I have a pretty good idea of what my 6RM was, but after trying this setup, it seems like too little weight and feels like the intensity isn't there.
"It would be great to have your take/input on the following: Would it be better to use weight charts to approximate my weight for each set, for example calculate 10RM from 6RM, and do so for the other sets, resting approximately 3 minutes per set? Or stick with these weights, and do this workout more Gironda-like, with 30 secs or less rest between sets, and a controlled tempo for each rep?
"It might feel like this is less intense, because I was doing 5x5 before, but as of right now it feels like the workout needs more of a challenge and I believe either of these two options would add it. Again thank you for your comments and taking the time to answer my question.
Regards,
Jenaro L. Jimenez
"P.S. For example, if my 5x5 max was 200 this translates to a 1RM of 233, which then would be a 10-8-6-15 of: 10x175, 8x185, 6x195, and 15x155 roughly. I used the coefficients on this page. Thanks again!"
My Answer: It really depends on how long you were resting for the 5x5 program you did for 8 weeks. If you were resting for 2-3 minutes, then follow the original Gironda version with 30 second rests. If you were resting less than 90 seconds, then do my version with the 3 minute rest periods. Use weights that allow you to go close to failure on the target rep.
In general, I don't find percentage calculations to be very accurate, but they do provide a starting point. So if the weights on the chart are too light, then up the weight for the next training session.
"I have been doing your 10-8-6-15 program for about 2 weeks now. I was just wondering what should an ectomorph do about abs? Like how often should I work them and about how many sets and reps? I can see my abs but I want them and my obliques to be a lot more defined. Got any suggestions?"
Thanks,
Nick
My Answer: Seeing your abs has more to do with body fat percentage as opposed to ab work. But if you want to do ab work, then do a few sets of hanging leg raises for as many reps as possible:
Tuesday, May 5, 2009
Determining Your Bodybuilding Potential
"Hi James,
"I read your recent article from Planet Muscle. It has a lot of good information for different body types, but I do not know how to find out which I am. The article refers to getting a muscle biopsy done. Are there any other ways to determine testosterone levels and muscle fiber makeup? The information is hard to implement otherwise. Thanks for your time."
Thanks,
Joe
My Answer: For those of you who haven't read it, I have an article in the current Planet Muscle about determining your bodybuilding potential through 1) testosterone levels and 2) fiber make-up. Question is: how do you determine your testosterone levels and fiber make-up?
In the article, I was pretty explicit as to the fiber make-up of all the muscle groups. There was a chart outlining this. This chart, however, shows what is common for most people. There is a non-invasive method to determine fiber make-up if you want to determine your own individual fiber make-up. It's not the most accurate method, but it will give you some understanding of how your muscles are geared.
Let's say you want to determine the fiber make-up for your chest. Do a brief warmup on the bench press and rest 3 minutes. Determine your 1 rep max and perform it. Make sure you have a spotter with you. If you miscalculate your 1RM on the first set or two (or however many sets it takes), then make sure you rest 4-5 minutes between these sets.
Once you determine your 1RM, rest for 10 minutes. During those 10 minutes, calculate and remove 20% of your 1RM weight. When your 10 minutes are up, perform as many reps as you can in good form. Make sure you lower each rep under a 4 second count (how quickly you lift the weight doesn't matter). Again, make sure you have a spotter to assist at the end of the set.
Take note of the number of reps you've performed. If it's 7 reps, then you have an equal amount of fast-twitch and slow-twitch muscle fibers in the chest. If it's lower than 7, then you have a higher amount of fast-twitch fibers. If it's higher than 7, then you have a higher amount of slow-twitch fibers. The further away you are from 7, the higher the percentage of that particular type of muscle fiber.
Finally, multiply 15% to the number of reps you've performed. Subtract this amount from the number of reps you've performed. This is the lower end of your ideal rep range. Then add the 15% to the number of reps you've performed. This is the higher end of the ideal rep range for your upper chest. So for example, if you performed 7 reps with 80%RM, then 6-8 reps would be the ideal rep range for the chest.
Now to determine testosterone levels, my article mentioned the role of age and diet. In your 20's, your testosterone is raging and making you do stupid and reckless things. When you wake up, you literally have to wait for your morning boner to go down before you pee. Either that or you whisper to your girlfriend or wife, "Hey honey? You awake?"
But in this day and age, more and more men past the age of 30 are having problems with lowered testosterone. This wasn't the case 50 years ago. Not only this, but younger generations of men nowadays are having less testosterone than previous generations at the same age.
Just ask yourself this:
How old are you? Obviously, the older you are, the less T you have.
How's your sex drive? If your pecker is constantly getting you in trouble, then you have a healthy dose of T. If Bette Midler's "Wind Beneath My Wings" makes you tear up, then considered yourself neutered.
Do you get good sleep, or is it bad sleep? Shift work really screws with your T levels. Don't stay up late all the time. Get some high quality sleep.
How do you handle stress? Everybody has to deal with BS, but how you react to it has an effect on your testosterone levels. To paraphrase the Police song, if you face the day with your head caved in, then your T-levels are depressed, just like you. Other people have a fight or flight response to stress, so their T-levels actually rise, but acutely.
Are you vegetarian? The lack of animal proteins can depress T-levels, which is why monks in Asia are vegetarian: it fits their Buddhist reverence for life, but it also kills the sex drive and aggressive tendencies. Just be careful when you eat a lot of meat. Eating a lot of meat by itself won't clog your arteries, but eating a lot of meat with a high amount of carbs will. High T won't do jack if you've got erectile dysfunction.
"I read your recent article from Planet Muscle. It has a lot of good information for different body types, but I do not know how to find out which I am. The article refers to getting a muscle biopsy done. Are there any other ways to determine testosterone levels and muscle fiber makeup? The information is hard to implement otherwise. Thanks for your time."
Thanks,
Joe
My Answer: For those of you who haven't read it, I have an article in the current Planet Muscle about determining your bodybuilding potential through 1) testosterone levels and 2) fiber make-up. Question is: how do you determine your testosterone levels and fiber make-up?
In the article, I was pretty explicit as to the fiber make-up of all the muscle groups. There was a chart outlining this. This chart, however, shows what is common for most people. There is a non-invasive method to determine fiber make-up if you want to determine your own individual fiber make-up. It's not the most accurate method, but it will give you some understanding of how your muscles are geared.
Let's say you want to determine the fiber make-up for your chest. Do a brief warmup on the bench press and rest 3 minutes. Determine your 1 rep max and perform it. Make sure you have a spotter with you. If you miscalculate your 1RM on the first set or two (or however many sets it takes), then make sure you rest 4-5 minutes between these sets.
Once you determine your 1RM, rest for 10 minutes. During those 10 minutes, calculate and remove 20% of your 1RM weight. When your 10 minutes are up, perform as many reps as you can in good form. Make sure you lower each rep under a 4 second count (how quickly you lift the weight doesn't matter). Again, make sure you have a spotter to assist at the end of the set.
Take note of the number of reps you've performed. If it's 7 reps, then you have an equal amount of fast-twitch and slow-twitch muscle fibers in the chest. If it's lower than 7, then you have a higher amount of fast-twitch fibers. If it's higher than 7, then you have a higher amount of slow-twitch fibers. The further away you are from 7, the higher the percentage of that particular type of muscle fiber.
Finally, multiply 15% to the number of reps you've performed. Subtract this amount from the number of reps you've performed. This is the lower end of your ideal rep range. Then add the 15% to the number of reps you've performed. This is the higher end of the ideal rep range for your upper chest. So for example, if you performed 7 reps with 80%RM, then 6-8 reps would be the ideal rep range for the chest.
Now to determine testosterone levels, my article mentioned the role of age and diet. In your 20's, your testosterone is raging and making you do stupid and reckless things. When you wake up, you literally have to wait for your morning boner to go down before you pee. Either that or you whisper to your girlfriend or wife, "Hey honey? You awake?"
But in this day and age, more and more men past the age of 30 are having problems with lowered testosterone. This wasn't the case 50 years ago. Not only this, but younger generations of men nowadays are having less testosterone than previous generations at the same age.
Just ask yourself this:
How old are you? Obviously, the older you are, the less T you have.
How's your sex drive? If your pecker is constantly getting you in trouble, then you have a healthy dose of T. If Bette Midler's "Wind Beneath My Wings" makes you tear up, then considered yourself neutered.
Do you get good sleep, or is it bad sleep? Shift work really screws with your T levels. Don't stay up late all the time. Get some high quality sleep.
How do you handle stress? Everybody has to deal with BS, but how you react to it has an effect on your testosterone levels. To paraphrase the Police song, if you face the day with your head caved in, then your T-levels are depressed, just like you. Other people have a fight or flight response to stress, so their T-levels actually rise, but acutely.
Are you vegetarian? The lack of animal proteins can depress T-levels, which is why monks in Asia are vegetarian: it fits their Buddhist reverence for life, but it also kills the sex drive and aggressive tendencies. Just be careful when you eat a lot of meat. Eating a lot of meat by itself won't clog your arteries, but eating a lot of meat with a high amount of carbs will. High T won't do jack if you've got erectile dysfunction.
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