Showing posts from February, 2010

HIIT: What We've Known All Along

So here's an article from Maria Cheng of the Associated Press on the superiority of HIIT to steady state cardio:

People who complain they have no time to exercise may soon need another excuse.

Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise — and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

“High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well ……

Focus for Big Wide Lats

"First I wanted to say thanks for the article on widening your back. I just read it over, and yes it looks brutal, but that's what I'm looking for in some back exercises. I only have one question and it might seem dumb, but are the 4 different techniques meant to be all on one workout or are they meant to be separated? Currently I'm doing my back exercises on Wednesdays with 3 sets of 3 techniques. Should I take one of these techniques and sub it into one of my current techniques, or should I drop the 3 I do now and use all 4 of your techniques?

Simple, maybe dumb questions, but I thought I'd go right to the author for some info.

I've been really dabbling into bodybuilding for the past few months and have loved all the information I've found. I've learned a lot and I know I still need to learn A LOT more. I've lost about 35 pounds since April 2008.

Thank you in advance for you assistance,"

- Corey

My Answer: Well first off, let me say con…

New Volume on the Horizon

I just wanted to say that I have been following your mesocycle program [from Volume Two] and have seen excellent results after just a few weeks. I am in week 5 now and my shirts are all of a sudden much smaller! I have been lifting for 5 years now and have never had results so quickly. Thank you!

- Dan B.

My Answer: I'm happy that you like the program, Dan. Strength and Physique, Volume Two is a very tough program, but those who follow it to a T will be rewarded with newfound size and muscularity.

I'm actually working on another bodybuilding book, which will be about training and lifestyle for the busy bodybuilder. Whereas Neo-Classical Bodybuilding is about the most you can do achieve mass and muscularity in an ideal situation, this new book is going to be about the least you can do to achieve mass and muscularity while still living a life outside the gym. It's meant for the Renaissance Man who wants a phenomenal physique, but also wants to live life and pursue other interes…

Pyramid Training on a Split Routine

I inquired before about the 10-8-6-15 training, and I'm planning to use it again in the gym for mass building. I just enrolled in a gym (before I just worked out at home).

I would just like to clarify: if I have 3 consecutive days off (Monday to Wednesday), then how would I use the ectomorph training? I mean, I would like to work out on those 3 days, or at least 2 days, but my work schedule is crazy sometimes. As much as possible, I would like to maximize those days off as workout days.

One more thing sir, if I work out at night, is it healthy for my muscles to work out the next day in the morning or day time?

Thanks sir! I really respect your teachings!

- G.C.

My Answer: If your schedule only allows for training Monday to Wednesday, then the Hypertrophy Training for the Ectomorph program is not for you. No point in trying to fit a square peg into a round hole. Life dictates your training schedule, and it doesn't give a crap about what's your optimal workout schedule. Wi…

If you want a specific answer, then you got to ask a specific...

"Questions about routine: Should I avoid cardio altogether? When should I do ab workouts? Should I avoid dips, box jumps and deadlifts? I weigh 150lbs. How much calories should I be looking to eat per day in order to achieve growth?"

-Illin' BMW

My Answer: Let me guess... you don't believe in introductions and foreplay with women, huh?

Anyway, I don't know what your background is or which one of my programs you want to try. Let me assume you're referring to Hypertrophy Training for the Ectomorph. So let me be as brief with you as you are with me:

As much as you can ingest without throwing up.