Saturday, June 27, 2009
Kettlebell Curls
I'm currently in the middle of writing an article on kettlebells for bodybuilding, which is not a new concept. If you look at pictures of John Grimek, you'll find him doing kettlebell curls, which were a favorite of his.
Bench Press to Increase Pushups
"I must say I enjoy reading what you write and find you somewhat an inspiration. I have wanted to be a police officer my entire life, but considering a juvenile criminal record (JUST expunged) I can't join the Marines as an MP. I can't join period either, because I got my GED and so I'm volunteering at the YMCA, and answering phones at the fire department until I start college for a degree in Education.
"I do have one area of concern. I used to box. I'm 17, but started boxing when I was 16. I weighed 115 and was benching 180. Around New Year’s I cut myself on the wrist and severed several tendons, which put me to all running and biking for a good many months. Just this past month I've gotten back to work out, but I've found myself hesitating from the bench press due to a concern that it might affect my pushup reps.
"My goal I've set is 100 pushups by New Year's, as well as squatting 200 pounds 20 times, running 5k, and 20+ chinups. It's not my desire to bulk up, just to be strong. I was wondering though if you could give me input on if weight training will affect my reps at all? I've heard a lot of controversy on this when I ask people in the gym but no one seems qualified to answer. I do a lot of reps on the flyes and am working on getting higher reps on dips as well, but still don't want to get on the bench press.
"I'm sorry if I typed too much for that simple question."
My Answer- Not a problem. The question is: do you want to do the bench press? If you don’t care about bench press performance and only care about pushup performance, then don’t even bother with the bench press. Performing the bench press isn’t going to hurt your performance on pushups, as long as:
1. You keep doing pushups and do them often.
2. You don't overdo the volume on the bench press. In other words, don't do too many sets and reps on the bench press (or any other chest/triceps exercise, for that matter), because it will hamper your recovery between workouts.
What I suggest you do if you want to incorporate the bench press is to perform the bench press first in your chest workout. Focus on low reps, say 5 sets of 5 reps. Perform high rep pushups afterwards.
You may find your nervous system "wakes up" after a few heavy sets of bench pressing and that you'll perform more reps on the pushups. Just give yourself enough rest in between bench press sets and between the bench press and pushups. Go for 3 minutes or more.
"I do have one area of concern. I used to box. I'm 17, but started boxing when I was 16. I weighed 115 and was benching 180. Around New Year’s I cut myself on the wrist and severed several tendons, which put me to all running and biking for a good many months. Just this past month I've gotten back to work out, but I've found myself hesitating from the bench press due to a concern that it might affect my pushup reps.
"My goal I've set is 100 pushups by New Year's, as well as squatting 200 pounds 20 times, running 5k, and 20+ chinups. It's not my desire to bulk up, just to be strong. I was wondering though if you could give me input on if weight training will affect my reps at all? I've heard a lot of controversy on this when I ask people in the gym but no one seems qualified to answer. I do a lot of reps on the flyes and am working on getting higher reps on dips as well, but still don't want to get on the bench press.
"I'm sorry if I typed too much for that simple question."
My Answer- Not a problem. The question is: do you want to do the bench press? If you don’t care about bench press performance and only care about pushup performance, then don’t even bother with the bench press. Performing the bench press isn’t going to hurt your performance on pushups, as long as:
1. You keep doing pushups and do them often.
2. You don't overdo the volume on the bench press. In other words, don't do too many sets and reps on the bench press (or any other chest/triceps exercise, for that matter), because it will hamper your recovery between workouts.
What I suggest you do if you want to incorporate the bench press is to perform the bench press first in your chest workout. Focus on low reps, say 5 sets of 5 reps. Perform high rep pushups afterwards.
You may find your nervous system "wakes up" after a few heavy sets of bench pressing and that you'll perform more reps on the pushups. Just give yourself enough rest in between bench press sets and between the bench press and pushups. Go for 3 minutes or more.
Friday, June 26, 2009
Your Time in Hell is Just Beginning
"Hi James, love the blog. I've been following your 10-8-6-15 routine for a couple of weeks. Yesterday, I felt some forearm pain while doing bicep curls. I had forearm splints last summer that took a couple of months to recover from. How can I minimize the risk of developing forearm splints while continuing the routine and increasing the weight? Should I just drop the weight that I'm lifting or are there exercises, stretches or equipment that can prevent them from developing?"
Thanks and all the best.
-Alex Hirbod
My Answer- I'm curious as to how you're performing biceps curls. If your starting position in the dumbbell curl is to have the palms forward (supinated), then that will aggravate any sort of dysfunction in your arms, resulting in pain. Instead of dumbbell or barbell curls, try hammer curls instead. If it still hurts, then lay off the biceps for a few weeks. Whether or not you take a break from biceps training, take some fish oil to control the inflammation.
"Hi I'm Heath Bambic, a 25 year old male from Ohio who just graduated the police academy. I'm looking for a new routine that incorporates all the elements necessary to be a productive cop. I'm strong but not very big. I'm 5'9" 180 pounds with a 32 inch waist and 44 inch chest, but only 13 1/2 to 14 inch arms. Any help in adding arm size would be appreciated. Thanks for your time."
My Answer- Congratulations on making it through the academy, Heath. Your time in hell is just beginning. If you haven't read them already, then check out two of my articles: Return to Copland and Arm Training Assault, which is an excerpt from my first book Strength and Physique, Volume One.
Thanks and all the best.
-Alex Hirbod
My Answer- I'm curious as to how you're performing biceps curls. If your starting position in the dumbbell curl is to have the palms forward (supinated), then that will aggravate any sort of dysfunction in your arms, resulting in pain. Instead of dumbbell or barbell curls, try hammer curls instead. If it still hurts, then lay off the biceps for a few weeks. Whether or not you take a break from biceps training, take some fish oil to control the inflammation.
"Hi I'm Heath Bambic, a 25 year old male from Ohio who just graduated the police academy. I'm looking for a new routine that incorporates all the elements necessary to be a productive cop. I'm strong but not very big. I'm 5'9" 180 pounds with a 32 inch waist and 44 inch chest, but only 13 1/2 to 14 inch arms. Any help in adding arm size would be appreciated. Thanks for your time."
My Answer- Congratulations on making it through the academy, Heath. Your time in hell is just beginning. If you haven't read them already, then check out two of my articles: Return to Copland and Arm Training Assault, which is an excerpt from my first book Strength and Physique, Volume One.
Sunday, June 21, 2009
Unleashing the Beast Within
Normally I'm a very low profle guy. I don't like talking all the time, but when I talk, I'm make sure my words are meaningful. I don't have a lot of manic energy like some people. But something happens when I'm pushed past a physical limit. It's like a back up drive of adrenalin that kicks in. It' always been like this for me.
One day as a recruit in the police academy, we all had to line up in the hall and do group pushups in cadence. In other words, we all had to go up and down at the same time on command of the TAC officer. Of course the TAC officer barking the pushup commands would make the class stay in the bottom pushup position for prolonged periods of time to make them exceptionally painful. My classmates would collapse on the floor, because their arms felt like spaghetti and their chests were burning with lactic acid.
I remember being in that bottom pushup position with my nose an inch from the floor, when out of the corner of my eye, I saw the boot of one of my TAC officers off to my right. I looked up and saw him standing over me. I looked to my right, and I saw all of my classmates wailing and groaning, the other TAC officers yelling at them to stay up in their pushup positions. There wasn't a propped up body in sight.
Then I realized that the TAC officers were waiting for me to physically give out. I was the last one standing, so to speak. So then I started groaning and screaming in pain and collapsed on to the floor. The group pushups ended shortly afterwards.
Just last year I was attending an update course for police defensive tactics instructors. The instructor of the course came in one morning and because he was in such as a good mood, he put us through non-stop physical activity: pushups, sprints, punches, kicks, takedowns, etc. Non-stop for 2 hours.
Within 5 minutes, the old salty veterans could barely breathe and keep themselves propped up during the pushups. Within 20 minutes, half the class was dripping enough sweat on the mats to make some guys slip as we ran. The other half were well conditioned and just kept the pace.
By the one hour mark, everyone except for myself had slowed down quite a bit. I was still going at the same level I started out with. By the second hour, the instructor was no longer paying attention to what we were doing or that half the class was lounging on the mats. I, on the other had, was still punching and kicking maniacally on the heavy bags.
The fact is that your body can take a lot of punishment. It takes time to get to a decent of level of conditioning, but once you're at that level, you can go on forever. Your mind will quit before your body ever does.
One day as a recruit in the police academy, we all had to line up in the hall and do group pushups in cadence. In other words, we all had to go up and down at the same time on command of the TAC officer. Of course the TAC officer barking the pushup commands would make the class stay in the bottom pushup position for prolonged periods of time to make them exceptionally painful. My classmates would collapse on the floor, because their arms felt like spaghetti and their chests were burning with lactic acid.
I remember being in that bottom pushup position with my nose an inch from the floor, when out of the corner of my eye, I saw the boot of one of my TAC officers off to my right. I looked up and saw him standing over me. I looked to my right, and I saw all of my classmates wailing and groaning, the other TAC officers yelling at them to stay up in their pushup positions. There wasn't a propped up body in sight.
Then I realized that the TAC officers were waiting for me to physically give out. I was the last one standing, so to speak. So then I started groaning and screaming in pain and collapsed on to the floor. The group pushups ended shortly afterwards.
Just last year I was attending an update course for police defensive tactics instructors. The instructor of the course came in one morning and because he was in such as a good mood, he put us through non-stop physical activity: pushups, sprints, punches, kicks, takedowns, etc. Non-stop for 2 hours.
Within 5 minutes, the old salty veterans could barely breathe and keep themselves propped up during the pushups. Within 20 minutes, half the class was dripping enough sweat on the mats to make some guys slip as we ran. The other half were well conditioned and just kept the pace.
By the one hour mark, everyone except for myself had slowed down quite a bit. I was still going at the same level I started out with. By the second hour, the instructor was no longer paying attention to what we were doing or that half the class was lounging on the mats. I, on the other had, was still punching and kicking maniacally on the heavy bags.
The fact is that your body can take a lot of punishment. It takes time to get to a decent of level of conditioning, but once you're at that level, you can go on forever. Your mind will quit before your body ever does.
Saturday, June 20, 2009
Dumbbells Only Training Not All It's Cracked Up to Be
"Hi James, I was reading up on some info you had about the three different body types, and how they should workout and eat. Well, I am an ectomorph, and I was wondering if you could give me a specific workout routine?
"I'm 16. My bicep muscle size is about 13.2 inches, and I want my muscles to get bigger quicker. Now what I normally do is workout the upper body one day and legs the next.
"I have some weights I use at home that are only 40 pounds all together, so the muscles I workout the most are my biceps, triceps and shoulders. What I do in my workout routine is pretty intense. It's like this: using a 25 pound weight I do one set of 12 reps. Then without rest I do my triceps with the whole 40 pounds and do 1 set of 12 reps. Then without rest I use a 30 pound weight and do 7 bicep curls. Then without rest I do the same triceps exercise. Then without rest I use a 35 pound weight and do 4-5 curls and then the same triceps exercise.
"I try to repeat this 5 times and before all of this I do my shoulders which for them I use 24 pounds for each shoulder. My workout for shoulders include doing 17-15-13-12-10 reps of shoulder press. Then without rest after doing each set I pull the weights up to almost chin level, hold it for a second, then let it down. With this exerise my reps are 15-15-12-10-8.
"Thank you for taking the time to read this, and I hope you can e-mail me back a workout routine to help my muscles get bigger quicker with the weights that I have. I was also thinking of working out 3 days a week and resting 2 days inbetween my workout days.
"Well anyways so thanks again for reading this, and I hope you can send me a routine and more info on this stuff. Thanks!"
-Adam Pikramenos
My Answer- Adam, I'm not sending you a routine. People pay for that. But you really should consider buying some more equipment (barbell, weight, bench, etc.) if you want to get bigger: Setting up a Home Gym.
"I'm 16. My bicep muscle size is about 13.2 inches, and I want my muscles to get bigger quicker. Now what I normally do is workout the upper body one day and legs the next.
"I have some weights I use at home that are only 40 pounds all together, so the muscles I workout the most are my biceps, triceps and shoulders. What I do in my workout routine is pretty intense. It's like this: using a 25 pound weight I do one set of 12 reps. Then without rest I do my triceps with the whole 40 pounds and do 1 set of 12 reps. Then without rest I use a 30 pound weight and do 7 bicep curls. Then without rest I do the same triceps exercise. Then without rest I use a 35 pound weight and do 4-5 curls and then the same triceps exercise.
"I try to repeat this 5 times and before all of this I do my shoulders which for them I use 24 pounds for each shoulder. My workout for shoulders include doing 17-15-13-12-10 reps of shoulder press. Then without rest after doing each set I pull the weights up to almost chin level, hold it for a second, then let it down. With this exerise my reps are 15-15-12-10-8.
"Thank you for taking the time to read this, and I hope you can e-mail me back a workout routine to help my muscles get bigger quicker with the weights that I have. I was also thinking of working out 3 days a week and resting 2 days inbetween my workout days.
"Well anyways so thanks again for reading this, and I hope you can send me a routine and more info on this stuff. Thanks!"
-Adam Pikramenos
My Answer- Adam, I'm not sending you a routine. People pay for that. But you really should consider buying some more equipment (barbell, weight, bench, etc.) if you want to get bigger: Setting up a Home Gym.
Thursday, June 18, 2009
Change is Good
"Hi James, it's me again. I have been doing the pyramid workout for a bit now. I haven't been doing the 10-8-6-15 the whole time. I have been doing it for a month or so now, but I have been changing it up from 10-8-6-8 to 10-8-6-6, which I am currently doing.
"I have been trying to go for about 3200 calories a day. I have gained some weight but not a lot. I look a bit more defined, but not a lot also. Also I have been switching up the exercises every two weeks or so but keep some core ones.
"My question is should I continue to do this till I put on some more weight? I went from 132 to 137, till I get to about 140 or so. Or should I change it now? I'm not sure about the 5x5, because I can't find anything about it or what exercises to do. Should i try something like:
Monday - Chest, Shoulders, Triceps, Biceps, Abs
Wednesday - Legs, Back, Abs
Friday- Chest, Shoulders, Triceps, Biceps, Abs
Next Monday - Legs, Backs, Abs
-N. Ponte
My Answer: Yes, change the program. 5x5 is fine. It's simple: just plug in the exercises you want to do for each body part. But if you want every detail spelled out for you, then just follow the 5x5 program I have outlined in the 3-5 Power Periodization Program
"I have been trying to go for about 3200 calories a day. I have gained some weight but not a lot. I look a bit more defined, but not a lot also. Also I have been switching up the exercises every two weeks or so but keep some core ones.
"My question is should I continue to do this till I put on some more weight? I went from 132 to 137, till I get to about 140 or so. Or should I change it now? I'm not sure about the 5x5, because I can't find anything about it or what exercises to do. Should i try something like:
Monday - Chest, Shoulders, Triceps, Biceps, Abs
Wednesday - Legs, Back, Abs
Friday- Chest, Shoulders, Triceps, Biceps, Abs
Next Monday - Legs, Backs, Abs
-N. Ponte
My Answer: Yes, change the program. 5x5 is fine. It's simple: just plug in the exercises you want to do for each body part. But if you want every detail spelled out for you, then just follow the 5x5 program I have outlined in the 3-5 Power Periodization Program
Wednesday, June 17, 2009
Working the Obliques
"Hi James,
"Nice site. I noticed you had posted an ab workout for football, and I had been reading about ice hockey workouts for one of my fave players. In addition to doing interval workouts, this article mentioned this player doing a drill called 'landmines' that is supposed to be good for the core, especially obliques, to help strengthen the hip rotations.
"What's your take on this exercise? Is this an advanced type of core exercise that one should build up to? Are there safer exercises instead? I've seen a few videos on it, but I haven't found anyone talking about the form you're suppose to use when hoisting the barbell in that twisting kind of fashion. I've had some lower back problems and don't want to exacerbate it by using wrong form or powering the bar up incorrectly."
Thanks,
Mojo Rider
My Answer: Twisting motions can exacerbate lower back problems, but it is usually when you twist and bend at the same time. Anyway landmines are simply full contact twists done on a special apparatus. Here's the poor man's version:
I'll be honest with you: I don't feel a damn thing with that exercise. The obliques are very difficult to activate and develop. In fact, of all the muscle groups, the obliques have the lowest potential for growth and strength gains.
You'll activate the obliques better if you have to maintain an upright with a weight pulling on one side. If you want to strengthen your obliques, then try some one-arm kettlebell swings and suitcase deadlifts:
"Nice site. I noticed you had posted an ab workout for football, and I had been reading about ice hockey workouts for one of my fave players. In addition to doing interval workouts, this article mentioned this player doing a drill called 'landmines' that is supposed to be good for the core, especially obliques, to help strengthen the hip rotations.
"What's your take on this exercise? Is this an advanced type of core exercise that one should build up to? Are there safer exercises instead? I've seen a few videos on it, but I haven't found anyone talking about the form you're suppose to use when hoisting the barbell in that twisting kind of fashion. I've had some lower back problems and don't want to exacerbate it by using wrong form or powering the bar up incorrectly."
Thanks,
Mojo Rider
My Answer: Twisting motions can exacerbate lower back problems, but it is usually when you twist and bend at the same time. Anyway landmines are simply full contact twists done on a special apparatus. Here's the poor man's version:
I'll be honest with you: I don't feel a damn thing with that exercise. The obliques are very difficult to activate and develop. In fact, of all the muscle groups, the obliques have the lowest potential for growth and strength gains.
You'll activate the obliques better if you have to maintain an upright with a weight pulling on one side. If you want to strengthen your obliques, then try some one-arm kettlebell swings and suitcase deadlifts:
Monday, June 15, 2009
Ab Work for Football
"Hi James, how are you doin'? I'm wondering what is the best the core workout for football. I play running back, and I need to develop my core. In my current core workout, I'm just doing some lying leg raises, hanging leg raises, and weighted crunches. Thanks. More power!"
-Ralph Tolentino
My Answer: Hanging leg raises are great, but if you want to up the intensity further and develop abs that can withstand the constant impact of football, then I suggest Dragon Flags:
Of course, if you find it difficult to do, then just do the negative portion:
The key is to tighten up your whole entire body: abs, glutes, quads and arms.
"Hey Mr. Chan,
"I bought your book. Well, I had my sister buy it for me from amazon and ship it here in the Philippines. I'm currently on my 9th week of the mesocycle and enjoying the workouts so far.
"BTW, can you suggest an alternate shoulder compound set, other than the upright row, lateral raises, swing combo?"
Thanks!
Erwin
My Answer: Any combination of lateral raises should be fine as a substitute. The key is to target the medial head of the deltoids with a high number of reps. Try this combo:
Seated lateral raises with a weight you can do 6-8 reps with
Then switch to lighter dumbbells and perform 10-12 reps
-Ralph Tolentino
My Answer: Hanging leg raises are great, but if you want to up the intensity further and develop abs that can withstand the constant impact of football, then I suggest Dragon Flags:
Of course, if you find it difficult to do, then just do the negative portion:
The key is to tighten up your whole entire body: abs, glutes, quads and arms.
"Hey Mr. Chan,
"I bought your book. Well, I had my sister buy it for me from amazon and ship it here in the Philippines. I'm currently on my 9th week of the mesocycle and enjoying the workouts so far.
"BTW, can you suggest an alternate shoulder compound set, other than the upright row, lateral raises, swing combo?"
Thanks!
Erwin
My Answer: Any combination of lateral raises should be fine as a substitute. The key is to target the medial head of the deltoids with a high number of reps. Try this combo:
Seated lateral raises with a weight you can do 6-8 reps with
Then switch to lighter dumbbells and perform 10-12 reps
Wednesday, June 10, 2009
Thick Bar Training Made Easy
"I have a few questions concerning forearm size and grip strength. I remember that you mentioned thick bar exercises in one of your blog posts. I haven't been able to find information on those exercises. What are some thick bar exercises?
"Another article suggested that doing compund lifts such as deadlifts and snatches will strengthen your grip and increase forearm size without the need for isolation exercises. Is that something that you would suggest?"
My Answer: Do yourself a favor and get a pair of thick bar heavy handles. Thick bar exercises just mean you do regular exercises with thick bars and dumbbells, so no matter what exercise you do, you're working the forearms. Heavy handles allow you to work most of the conventional bodybuilding exercises with a thick grip.
Tuesday, June 9, 2009
Two Workouts a Day
"Hi James,
"During the next two months, I have enough time for two workouts a day. How do you suggest structuring the workouts for maximal muscle gain and fat loss? I like your Neo-Classical workouts. Would you suggest doing the same workout twice a day? Thanks."
Best,
Larry
My Answer: There's an inverse relationship between workout length and frequency: the greater the frequency of workouts, the shorter the duration of the workout and vice versa.
So for 2 workouts a day, you want to make sure your workout does not go beyond 30-45 minutes. If you want to continue with Neo-Classical workouts, then simply split each workout in half. Perform one half in the morning and the other half of the workout in the afternoon.
"During the next two months, I have enough time for two workouts a day. How do you suggest structuring the workouts for maximal muscle gain and fat loss? I like your Neo-Classical workouts. Would you suggest doing the same workout twice a day? Thanks."
Best,
Larry
My Answer: There's an inverse relationship between workout length and frequency: the greater the frequency of workouts, the shorter the duration of the workout and vice versa.
So for 2 workouts a day, you want to make sure your workout does not go beyond 30-45 minutes. If you want to continue with Neo-Classical workouts, then simply split each workout in half. Perform one half in the morning and the other half of the workout in the afternoon.
Tuesday, June 2, 2009
Overcoming Bench Press Addiction
"I have a question. My bench press seems to be suffering. I was doing 210 to 215 lbs about 7 to 8 times easily. Lately, I can barely do 5 or 6 without having to strain a little and rest before doing the last two. Should I take a break and do other exercises for a while?"
-Victor Alexander
My Answer: People go through strength losses every so often, so don't be too alarmed by it. Your nervous system is probably sick and tired of the bench press. Take a break from the bench press and do a variation of the bench press for a couple of weeks, such as the dumbbell press or the incline press. Then come back to the regular bench press. Your weights will go up when you come back once you get reacquainted with the exercise.
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