How are you? It's great to have you by my side, so that I can establish my goal in life. I am 34 years of age, Christian, living in Mumbai.
I write to you, because you are smart, perfect and the most intelligent person. I need your help and instructions as how I can build a good body.
I am very skinny. I weigh 57 kg, and my height is 6.1 feet. I have bought gym equipment at home that is a flat bench, dumbbells and EZ-Curl bar.
I don't know anything about diet and why I am thin in spite of eating.
Yes I don't eat meat, because it is very expensive here. I eat chicken noodles, cheese, roasted peanuts and roasted soyabeans.
Please guide me on nutrition and what will make me grow bigger in size. I want a bigger chest and good arms and my whole body to be muscular.
Is ice cream good for adding fats and calories?
-Shon Estella
My Answer: Shon, your compliments creep me out, but thanks. Anyway, if you don't eat meat, then it's just going to be very tough for you to gain muscle. You definitely need to eat more food, even though you may feel like your actually eating a lot.
What will help you stimulate appetite as well as help you gain weight is to train like a powerlifter and focus on multiple sets of progressively heavy weight on the major lifts: bench press, squats and deadlifts. Your home gym only has dumbbells and an EZ-curl bar, so I suggest you get an Olympic barbell and enough weight to make the lifts heavy. And when I mean heavy, I mean your heavy sets should be at around 3-5 reps.
And since you're 6'1", then I suggest you mix in some partial reps with some full range repetitions. Taller lifters tend to respond better to heavy partial reps.
As long as you focus on lifting heavy on the big lifts with some adjunct lifts for the arms (dumbbell curls and lying EZ-curl bar extensions), then you should gain some weight as long as you eat A LOT. If you're not going to eat meat for your protein, then eat a lot of dairy, nuts, beans and eggs.
Tuesday, December 29, 2009
Sunday, December 27, 2009
The Ten Set Method
"Mr. Chan, I am a police officer in North Carolina and was drawn to your books because of your law enforcement involvement. In your book Strength and Physique: The Articles you have a sample training split for arm hypertrophy. On Day Three, you suggest completing ten sets of 4 reps for curls and power rack presses.
"I have an issue with taking every set to failure. I feel like I need to do this. However, I want to follow your suggestions (I bought three of your books). At what point do I begin to take these sets to failure? The last set? Currently, I warm up and then take three sets to failure. I have never had anyone explain how to actually do ten sets in regards to muscle failure. I appreciate any advice you could lend."
Thank You,
Dan B.
My Answer: First off, Happy Holidays and thanks for buying all three of my books. With regards to the 10 set method, what you'll need to do is select the appropriate weight. In the back training chapter of Strength and Physique: The Articles I discussed the ten set method for pull-ups. If you could perform 8 pull-ups, then you would be performing half the number of reps for each set: 10 sets of 4 reps.
It works the same way with the 10 set method for the arm specialization program. Choose an 8 rep max weight for both curls and power rack presses. Perform 10 sets of 4 reps of each exercise with your 8RM. If you've determined your 8RM correctly, then the first few sets should be relatively easy. About midway through the sets (4-8), however, it should get difficult. You will train to failure on those sets and that's OK. As long you're within striking distance of you target rep (going to failure at 3-4 reps), then you're good. We want your nervous system to compensate and adapt to the repeated effort.
If you're performing sets of 1-2 reps midway through the sets, then obviously the weight is too heavy. If you breeze through 10 sets of 4 reps with no problem, then obviously the weight was too light. Adjust accordingly for the next workout.
"I have an issue with taking every set to failure. I feel like I need to do this. However, I want to follow your suggestions (I bought three of your books). At what point do I begin to take these sets to failure? The last set? Currently, I warm up and then take three sets to failure. I have never had anyone explain how to actually do ten sets in regards to muscle failure. I appreciate any advice you could lend."
Thank You,
Dan B.
My Answer: First off, Happy Holidays and thanks for buying all three of my books. With regards to the 10 set method, what you'll need to do is select the appropriate weight. In the back training chapter of Strength and Physique: The Articles I discussed the ten set method for pull-ups. If you could perform 8 pull-ups, then you would be performing half the number of reps for each set: 10 sets of 4 reps.
It works the same way with the 10 set method for the arm specialization program. Choose an 8 rep max weight for both curls and power rack presses. Perform 10 sets of 4 reps of each exercise with your 8RM. If you've determined your 8RM correctly, then the first few sets should be relatively easy. About midway through the sets (4-8), however, it should get difficult. You will train to failure on those sets and that's OK. As long you're within striking distance of you target rep (going to failure at 3-4 reps), then you're good. We want your nervous system to compensate and adapt to the repeated effort.
If you're performing sets of 1-2 reps midway through the sets, then obviously the weight is too heavy. If you breeze through 10 sets of 4 reps with no problem, then obviously the weight was too light. Adjust accordingly for the next workout.
Thursday, December 24, 2009
Diminishing Sets
"Hi James,
"Happy holidays. My goals are to pack on the muscle, strip away the fat and boost the confidence this 2010. Lofty goals, indeed considering that I'm having less time each year to devote to lifting. I've been getting to the gym lately and doing 200 reps of 1 body part through multiple exercises and then completing 50 reps each of 2 other body parts again with multiple exercises.
"I know that you're all about working a body part for at least 3 times a week, and this works for me because I don't have to expend too much mental energy thinking about any thing else other then feeling the pump and completing the amount of reps I set out to do. This makes the process efficient as well, I believe. What do you think of this plan? Would you recommend any changes?"
Thanks,
Larry
My Answer: Having a set number of reps to aim for is a solid plan that is also quite simple to implement. Hypertrophy is biased towards higher volume. The more reps you do, the more hypertrophy you will achieve. The volume has to be performed at a certain intensity zone of course, 70-90% of your 1RM. But in general the higher the volume the greater the muscular gains.
What constitutes higher volume? Well at the low end is 20-25 total reps per body part. This is why the 5x5 method works so well at developing size and strength, because the total volume (5 x 5 = 25 reps) meets the minimum volume standard for size gains.
At the high end is 100-150 total reps. The 10x10 method is at the upper end of the volume threshold for size and muscular gains. Any more than 150 total reps and you are going to overtrain rather quickly.
There are exceptions to the 100-150 limit, which are calisthenics and calf exercises. The calves thrive on high rep training, so 200 total reps for them would be fine. Certain calisthenic exercises such as pushups work well with 200 rep targets, since a well-trained athlete can easily reach 20-30 reps in a single set.
What I suggest to you is to have different set targets for different exercises. For example, you could perform a program such as this:
Pull-ups (50 total reps)
Feet elevated pushups (100-200 total reps)
Barbell back squats (20-50 total reps)
One legged calf raises, bodyweight only (100-200 total reps)
Barbell curls (50-100 total reps)
Parallel bar dips (50-100 total reps)
Different rep targets are chosen depending on how well you can perform the exercise. So if you can only do 8 reps of pull-ups, then 50 reps total reps would be an appropriate target as opposed to 100 or 200 reps.
One tactic that I like to employ that's mentioned in Strength and Physique Volume One and Volume Two is called "diminishing sets." The goal of this technique is to reach the target rep in the fewest number of sets with minimal rest (10-30 seconds). So if you perform 5 sets of 100 calf raises in one workout, your goal for the next workout is to perform 4 sets or less of 100 calf raises. This is an excellent technique for muscularity and fat loss.
"Happy holidays. My goals are to pack on the muscle, strip away the fat and boost the confidence this 2010. Lofty goals, indeed considering that I'm having less time each year to devote to lifting. I've been getting to the gym lately and doing 200 reps of 1 body part through multiple exercises and then completing 50 reps each of 2 other body parts again with multiple exercises.
"I know that you're all about working a body part for at least 3 times a week, and this works for me because I don't have to expend too much mental energy thinking about any thing else other then feeling the pump and completing the amount of reps I set out to do. This makes the process efficient as well, I believe. What do you think of this plan? Would you recommend any changes?"
Thanks,
Larry
My Answer: Having a set number of reps to aim for is a solid plan that is also quite simple to implement. Hypertrophy is biased towards higher volume. The more reps you do, the more hypertrophy you will achieve. The volume has to be performed at a certain intensity zone of course, 70-90% of your 1RM. But in general the higher the volume the greater the muscular gains.
What constitutes higher volume? Well at the low end is 20-25 total reps per body part. This is why the 5x5 method works so well at developing size and strength, because the total volume (5 x 5 = 25 reps) meets the minimum volume standard for size gains.
At the high end is 100-150 total reps. The 10x10 method is at the upper end of the volume threshold for size and muscular gains. Any more than 150 total reps and you are going to overtrain rather quickly.
There are exceptions to the 100-150 limit, which are calisthenics and calf exercises. The calves thrive on high rep training, so 200 total reps for them would be fine. Certain calisthenic exercises such as pushups work well with 200 rep targets, since a well-trained athlete can easily reach 20-30 reps in a single set.
What I suggest to you is to have different set targets for different exercises. For example, you could perform a program such as this:
Pull-ups (50 total reps)
Feet elevated pushups (100-200 total reps)
Barbell back squats (20-50 total reps)
One legged calf raises, bodyweight only (100-200 total reps)
Barbell curls (50-100 total reps)
Parallel bar dips (50-100 total reps)
Different rep targets are chosen depending on how well you can perform the exercise. So if you can only do 8 reps of pull-ups, then 50 reps total reps would be an appropriate target as opposed to 100 or 200 reps.
One tactic that I like to employ that's mentioned in Strength and Physique Volume One and Volume Two is called "diminishing sets." The goal of this technique is to reach the target rep in the fewest number of sets with minimal rest (10-30 seconds). So if you perform 5 sets of 100 calf raises in one workout, your goal for the next workout is to perform 4 sets or less of 100 calf raises. This is an excellent technique for muscularity and fat loss.
Friday, December 11, 2009
Recovery from Ruptured Achilles Tendon
"I'm a traditional reservist in the US Air Force. I'm a police officer in the Air Force as well as on the outside here in Fayetteville, NC. The issue I have is roughly 6 months ago I ruptured my left Achilles tendon. I'm making progress with physical therapy, but it's going slow. My question sir is after all is said and done with my rehab, is it likely that I'll be 100%? Really any advice you might have for me would be much appreciated. Sorry I’m being so vague. Just really needing some reassurance or words of wisdom. Thank you so much."
–SSGT Michael Murdock
My Answer: It depends if you've had surgery or not to repair the ruptured tendon. More likely than not, your doctor would have recommended surgery unless there was a pre-existing condition which would cause complications. If you didn't have the surgery, then obviously you will not be at 100%. Question is will you be at 100% after surgery and physical therapy?
Injuries of any sort are like car antennas: if it's bent, then you can always bend it back into alignment. Although the antenna is straight again and functions perfectly fine, that weak spot in the antenna is still there.
Don't worry: you will bounce back, but it is a slow, SLOW process. Just stick with the physical therapy, and you will eventually be back to normal. If you haven't done so already, then check out the Achilles Tendon Rupture blog and talk with people who are actually going through the recovery.
Tuesday, December 8, 2009
Men's Fitness: Sculpt Her 5 Favorite Body Parts
Alison Kotch from Men's Fitness interviewed me for an article on Sculpting Her Five Favorite Body Parts. The article focuses on body weight exercises to develop the muscles women like. Check it out when you get a chance.
Tuesday, December 1, 2009
CKD's for the Police Academy?
"Hello James, I have some diet questions: I am 6'2" and 280 pounds. I have lost 40 lbs so far that has been from fasting. I started hitting the gym and jogging. I have been reading about Ketone diets. Is this something that you would recommend for me? I am trying to prepare for the Police Academy. Do you have any advice? I would love any feed back. Thanks, keep up all the good work."
-MV
My Answer: Although ketogenic diets are excellent diets for fat loss, they're not the greatest diets for athletic training, such as preparing for the police academy. The reason is two-fold:
1) Carbs are the primary fuel source for explosive bursts of energy. Ketones just aren't that great of a fuel source when it comes to athletics.
2) Carbs are stored in your muscles as glycogen, and glycogen retains a lot of water. This water retention helps with lubrication of your joints, which is helpful when you're doing PT/DT (physical training, defensive tactics) in the academy.
Nevertheless, a cyclical ketogenic diet can help you lose a lot of fat while retaining muscle. It depends on how far off the academy is. If you have more than a month before the academy starts, then try the CKD and lose as much fat as you can. If you're starting the academy in January 2010, then keep doing what you're doing that's working. The academy is not the time to change things up and start experimenting.
Fasting is OK. Old-time bodybuilders have been known to fast from time to time to detoxify their digestive systems from phases of heavy meat eating. But don't fast for too long, since you'll lose a lot of muscle mass. Muscle is the engine that burns fuel (fat), and you want to maintain that larger engine to burn more fuel. If you fast for too long, then your body breaks down muscle (a process known as catabolism) and you end up with a slower metabolism because your "engine" is now smaller.
A better way to detoxify your body is to do protein pulsing. This is similar to the Warrior Diet, where you fast throughout the day and eat one large meal for dinner. Instead of fasting throughout the day, however, just eat a lot of salads, fruits, nuts and seeds. Drink coffee in the morning, green tea and water throughout the day. For dinner, eat a regular meal.
In other words, follow a low carb, low calorie vegetarian diet throughout the day, then eat whatever you want (within reason of course) for dinner. This is a far better way to detoxify your body and lose weight in the long run than fasting, because it mitigates hunger to some degree and doesn't put your body in a catabolic state.
-MV
My Answer: Although ketogenic diets are excellent diets for fat loss, they're not the greatest diets for athletic training, such as preparing for the police academy. The reason is two-fold:
1) Carbs are the primary fuel source for explosive bursts of energy. Ketones just aren't that great of a fuel source when it comes to athletics.
2) Carbs are stored in your muscles as glycogen, and glycogen retains a lot of water. This water retention helps with lubrication of your joints, which is helpful when you're doing PT/DT (physical training, defensive tactics) in the academy.
Nevertheless, a cyclical ketogenic diet can help you lose a lot of fat while retaining muscle. It depends on how far off the academy is. If you have more than a month before the academy starts, then try the CKD and lose as much fat as you can. If you're starting the academy in January 2010, then keep doing what you're doing that's working. The academy is not the time to change things up and start experimenting.
Fasting is OK. Old-time bodybuilders have been known to fast from time to time to detoxify their digestive systems from phases of heavy meat eating. But don't fast for too long, since you'll lose a lot of muscle mass. Muscle is the engine that burns fuel (fat), and you want to maintain that larger engine to burn more fuel. If you fast for too long, then your body breaks down muscle (a process known as catabolism) and you end up with a slower metabolism because your "engine" is now smaller.
A better way to detoxify your body is to do protein pulsing. This is similar to the Warrior Diet, where you fast throughout the day and eat one large meal for dinner. Instead of fasting throughout the day, however, just eat a lot of salads, fruits, nuts and seeds. Drink coffee in the morning, green tea and water throughout the day. For dinner, eat a regular meal.
In other words, follow a low carb, low calorie vegetarian diet throughout the day, then eat whatever you want (within reason of course) for dinner. This is a far better way to detoxify your body and lose weight in the long run than fasting, because it mitigates hunger to some degree and doesn't put your body in a catabolic state.
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