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Showing posts from July, 2010

Whole Body Workouts

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"How many sets per body part is recommended if you are doing a total body workout? I usually do compound movements (e.g. I do a total of 18 to 20 sets of chest excerises for the week)."

W. Williams



My Answer: It depends on a number of things. For one thing, how many other body parts are you including in these full body workouts? If you go with the bodybuilding standard, then you have 8-9 body parts in which to hit:

Chest
Back
Shoulders
Biceps
Triceps
Quadriceps
Hamstrings
Calves
Abs

That doesn't leave you with very many sets per body part. Two to three sets per muscle group is really all you can do. This is perfectly fine for beginners and older lifters. But for those who've been in the Iron Game for awhile, 2-3 straight sets doesn't do much. There is a way to get around the low set total and add some needed volume. I go over this in my article Supercharging H.I.T. an excerpt from Neo-Classical Bodybuilding.

But if you're not a bodybuilder and don't care to hit…

Targeting the Deltoids, Minimizing the Traps

I've read your article about shoulder workouts as well as many others, and I have a question. I really appreciate if you can spare some time to answer it.

I heard from almost everywhere that you can get wider shoulders by working out. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. The width of my shoulders is only two times of the width of my head (1/2). I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3.

I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? Someone told me that you can add 2 centimeters to each side at a total of 4cm maximum. Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to the …

Microcycling

Hello. I just saw your blog, which I found very impressive. Very good articles that help people reach out their goals. I read the Hypertrophy routine, and I noticed you wrote that cycling reps within a week is much better than within 2 weeks. We should do like 15 reps on Monday, 10 reps on Wednesday and 8 reps on Friday.

My question is how do I progressively load? Isn't the mesocycle longer than it would normally be? I would really appreciate some help here. Thanks for the time.

Best regards,
Paulo



My Answer: Paulo, I'm not sure what's your question. In the Hypertrophy Training for Ectomorphs program, you pyramid the weight in one workout. I don't recommend periodizing the reps throughout the week in that program.

You can certainly create a program where you do 15 reps on Monday, 10 reps on Wednesday and 8 reps on Friday. Periodization of the repetitions throughout the course of a week is a great way to add variety in your workouts. Plus it maximizes your muscl…