Showing posts from August, 2010

Integrating Prehabilitation Movements with Compound Movements

I am a member of the Canadian Forces Military Police branch. I have just come off of a medical category due to a lower back/sacroilliac (SI) joint injury from a training accident. That being said, I'm finally off medical leave and able to get to the gym. Running is something I am not good at both due to sports induced asthma and my injury (it gets really sore and tired around the 20 minute mark). As well, I have been working to develop core strength to regain stability in the region of my injury.

With that being said, I began to look online for programs or tips on training for cops. I came across a couple articles you wrote and thought that I would attempt to contact you. Basically I am seeking some assistance in not only regaining my fitness level but surpassing it. As a fellow police officer and from your articles, you seem to have a keen sense for what is physically necessary of us. Plus, you made mention of "looking" the part which does assist in dealing with clients.

Instinctive Training on the Pyramid Workout

Hello, I'm an ectomorph that has been lifting for around six months now. I have been working out 4 days a week hitting each muscle group once with 2-3 sets for each. I will say that I have become more cut and put on a little weight, but with school and work currently I find it hard to make it 4 days a week and would like to condense down to working out 3 days a week. I've noticed that your workout plan is designed for body types such as myself.

My main concern is that I'v never tried pyramids before, and I'm not sure how to come at 10 8 6 15 routine. For example, I can currently bench 145 for three sets of 10. How would I incorporate this into your pyramid routine?

Would I start with lighter weight increase by 5 until I get to 15 then drop to light weight again for the last 15?

Any help is greatly appreciated. I would love to start this routine next week.

- M. Patterson

My Answer: Pyramiding is quite easy. All you do is add more and more weight from set to set. So if yo…

Additions to a Home Gym

I know it's been awhile since I've posted a real entry, one where I'm not answering the same questions over and over. But I've been quite busy as of late. The biggest cause of busy-ness? My 6 month old daughter, of course. It's been hard juggling work, writing, working out and family. So I've been following the training principles in Training for the Busy Bodybuilder to keep myself in shape.

If you have an extremely busy lifestyle, then having a home gym makes life much more convenient. I wrote about the basics for the home gym in a previous post, but I thought I'd follow-up with a post on "home gym extras." These are pieces of equipment or exercises that, if you have the extra money and the extra strength, should purchase and perform:

1) Kettlebell- A lot of people go crazy bat shit over kettlebells. They think kettlebells cure everything from ectomorphism to obesity to cancer. But the bottom line is that kettlebells are tools, they are n…

Eleven Pounds on the Program

Hi James,

I'm very proud to let you know that your ectomorph program did work with me! I should have read your articles and spend more time on internet before doing any work out... three years of waste! I'm actually 6'3" and weigh almost 84kg (185 lbs.), which is a 5kg (11 lbs.) increase after almost 2 months following your programs!!!

A big thank you for your blog and articles!!! I was very skeptical before starting it, because I guess I had no idea on how my whole body works! Consequently, I have just bought your three first books on Amazon to know more about your program and research, I can't wait to read them, but as I am living in Cape Town, it will take at least a month to get them!

It is now time to move on to the 5x5 program after a week of total rest. Could you give me the link of a website where I can find a good description on how to proceed with this program like your pdf on the ecto program? Can't find one so far. After reading your books, I guess I …

Wingspan Workouts and Maintenance Mode

I just finished reading your article on widening your back. I was just wondering if you do all four techniques in one workout?

My problem is my chest, arms, and shoulders develop very quickly especially as compared to my back. Recently, I've resorted to just focusing on low weight and high repetitions on my chest, shoulders, and arms and heavy weights and low repetitions for my back. It's been successful to a certain degree as at least my physique is a bit more balanced. However I feel like I need to change things up as my back is no longer reacting to my work out which is why I stumbled on your article about widening the back.

Hope you can clarify my query and if you have any further advice that would be great.



My Answer: Yes each technique is a workout. Hence the title Wingspan WorkoutS. What you can do is rotate through each of the workouts for your back and put all other body parts on maintenance mode: 3 sets of 6-8 reps. This is a much better way of maint…