Just a heads up: Strength and Physique Volume One is now available as an Ebook.
So any day now I'm going to be a dad. It's been one long waiting game for the past week, and I have no idea how much longer it's going to take. I'm looking forward to this next chapter in my life, that of fatherhood and being a family man. I've resolved myself to the fact that everything I do and plan from here on out will revolve around my child.
To say that raising a child will dominate your life is an understatement. When a coworker of mine found out my wife were having our first child, he said to me, "You can forget about working out ever again."
I don't plan to withdraw completely from my interests and hobbies, but I do plan to pull back a bit. In my bodybuilding book Neo-Classical Bodybuilding there is a training strategy called "body part specialization."
Body part specialization is a strategy where you devote most of your training to one or two muscle groups and put the training of all other muscle groups on maintenance mode. Your body has limited recuperative abilities, so body part specialization allows you to focus your energies on developing a muscle group lagging in size or strength without losing size or strength on other muscle groups.
Specialization is something you can apply to your life outside the gym as well. For me the next 3 months it's about all the baby. Baby Specialization! Everything else (training, blogging, writing) is on maintenance mode.
Sunday, January 31, 2010
Friday, January 29, 2010
Eating Right for Your Workouts
"So I'm doing the TKD consuming my carbs pre and post workout. I've been getting a lot of mixed answers. For my pre meal I'm having purely oatmeal. Will having something like a banana or orange help with explosiveness? I'm doing your Strength Training for Fat Loss.
"I'm trying to consume the least sugar possible. So for my post workout meal I'm also only doing oatmeal but with brown sugar. Any post workout meal tips? Should I incorporate fruit or some other simple sugars? Also since I'm only doing carbs pre and post workout, what about veggies?
"I lift 1st thing in the morning after my 1st meal of course. So I've been consuming veggies up until my last 2 meals. Mainly dark leafy ones. I think I pretty much have my diet down to the T, just a little confused on this stuff. Thanks for the help!"
My Answer: If your workout is after breakfast, then eat a real breakfast. Eggs, bacon, sausage and coffee with cream, no sugar. Don't eat oatmeal or any other cereal for breakfast. No toast either. Just eat a high protein/low carb meal for breakfast 1-2 hours before your workout. You will be much more alert and ready to train.
After your workout, eat whatever carbs and protein you want. This means you get only one carb-up meal on the days you workout. Whatever carbs you want. You figure it out. If you want to make it simple, then drink a post workout drink high in carbs and moderate in protein.
On days you don't workout, you don't get any carb-up meal. Veggies are your only carbs. You should be eating veggies with lunch and dinner every day. For all intents and purposes, veggies don't count as carbs, because each gram of fiber negates each gram of carbohydrate.
"I'm trying to consume the least sugar possible. So for my post workout meal I'm also only doing oatmeal but with brown sugar. Any post workout meal tips? Should I incorporate fruit or some other simple sugars? Also since I'm only doing carbs pre and post workout, what about veggies?
"I lift 1st thing in the morning after my 1st meal of course. So I've been consuming veggies up until my last 2 meals. Mainly dark leafy ones. I think I pretty much have my diet down to the T, just a little confused on this stuff. Thanks for the help!"
My Answer: If your workout is after breakfast, then eat a real breakfast. Eggs, bacon, sausage and coffee with cream, no sugar. Don't eat oatmeal or any other cereal for breakfast. No toast either. Just eat a high protein/low carb meal for breakfast 1-2 hours before your workout. You will be much more alert and ready to train.
After your workout, eat whatever carbs and protein you want. This means you get only one carb-up meal on the days you workout. Whatever carbs you want. You figure it out. If you want to make it simple, then drink a post workout drink high in carbs and moderate in protein.
On days you don't workout, you don't get any carb-up meal. Veggies are your only carbs. You should be eating veggies with lunch and dinner every day. For all intents and purposes, veggies don't count as carbs, because each gram of fiber negates each gram of carbohydrate.
Wednesday, January 27, 2010
Neo-Classical Bodybuilding for Physical Therapy?
I am writing in regards to your book Strength And Physique: Neo-Classical Bodybuilding (Volume 2). I am interested in purchasing it to look at some techniques but wanted to ask if there was any collaboration between any exercise physiologists, physical therapists, or any other advanced educational degrees. Please don't take this the wrong way in thinking that I am belittling your accomplishments and results. The main reason I ask is that I, personally, am involved in physical therapy and would like to incorporate some techniques into my career, yet I would prefer evidence based research.
Thank you sir for your time,
Jonathan
My Answer: No offense taken, Jonathan. Frankly I encourage my readers and clients to actively research things for themselves and that means validating information sources and confirming who's an authority. Let me be clear about this, because a lot of clients and readers have this misunderstanding:
A personal trainer is not a doctor, and a doctor is not a personal trainer. A lot of people ask their personal trainers for medical advice, thinking that personal trainers know everything about the body. But most personal trainers don't know jack, and they certainly didn't go to medical school. That's why they're working at the gym, not at the hospital.
On the flip side, people ask their doctors about preventative nutrition and supplements. They think doctors know everything, because they're smart people. This is why you have shows like "Dr. Oz" and "The Doctors." Well they are smart people, but they are only smart in what they've been taught. Most doctors are not taught much about preventative nutrition and lifestyle. Doctors are good at diagnosing medical issues and even then, they have a hard time doing that. How many times have you gone to the doctor, and he couldn't figure out what was wrong with you?
Likewise, a personal trainer is not necessarily a physical therapist. If you're looking to purchase Neo-Classical Bodybuilding to incorporate physical therapy techniques, then I would say, DON'T BUY MY BOOK.
Neo-Classical Bodybuilding, and all my books for that matter, are solely bodybuilding books. It is meant to introduce readers, who are already familiar with weight training, to new training strategies and techniques to improve the look of their physique. Nothing more, nothing less.
There are no physical rehabilitation exercises or diagnostic methods in Neo-Classical Bodybuilding. You will find a chapter in both Volume One and Volume Three on postural realignment. Both books have a chapter that reviews gym exercises to improve one's posture. I'm sure you know that postural realignment is not the same as physical therapy.
I don't make any references to scientific studies or exercise physiologists, as I am not a scientist writing a scientific article. Much of the theory that is the basis for the Neo-Classical Bodybuilding program is from French researcher Michael Gundill. I have many different influences, however, with regards to training and diet, and I list these influences in Volume One.
Thank you sir for your time,
Jonathan
My Answer: No offense taken, Jonathan. Frankly I encourage my readers and clients to actively research things for themselves and that means validating information sources and confirming who's an authority. Let me be clear about this, because a lot of clients and readers have this misunderstanding:
A personal trainer is not a doctor, and a doctor is not a personal trainer. A lot of people ask their personal trainers for medical advice, thinking that personal trainers know everything about the body. But most personal trainers don't know jack, and they certainly didn't go to medical school. That's why they're working at the gym, not at the hospital.
On the flip side, people ask their doctors about preventative nutrition and supplements. They think doctors know everything, because they're smart people. This is why you have shows like "Dr. Oz" and "The Doctors." Well they are smart people, but they are only smart in what they've been taught. Most doctors are not taught much about preventative nutrition and lifestyle. Doctors are good at diagnosing medical issues and even then, they have a hard time doing that. How many times have you gone to the doctor, and he couldn't figure out what was wrong with you?
Likewise, a personal trainer is not necessarily a physical therapist. If you're looking to purchase Neo-Classical Bodybuilding to incorporate physical therapy techniques, then I would say, DON'T BUY MY BOOK.
Neo-Classical Bodybuilding, and all my books for that matter, are solely bodybuilding books. It is meant to introduce readers, who are already familiar with weight training, to new training strategies and techniques to improve the look of their physique. Nothing more, nothing less.
There are no physical rehabilitation exercises or diagnostic methods in Neo-Classical Bodybuilding. You will find a chapter in both Volume One and Volume Three on postural realignment. Both books have a chapter that reviews gym exercises to improve one's posture. I'm sure you know that postural realignment is not the same as physical therapy.
I don't make any references to scientific studies or exercise physiologists, as I am not a scientist writing a scientific article. Much of the theory that is the basis for the Neo-Classical Bodybuilding program is from French researcher Michael Gundill. I have many different influences, however, with regards to training and diet, and I list these influences in Volume One.
Saturday, January 16, 2010
The Complete Strength Athlete or Strength Training for Fat Loss?
"I've been losing quite a bit of body fat and am wondering: what will help aid me in faster fat loss? Your Complete Strength Athlete program or the Strength Training for Fat Loss? I'm also sticking too pure veggies for my carbs, except post-workout which I'm doing only oatmeal. Any tips? I weigh 195 trying to get down to 170."
My Answer: Let's see, you want faster fat loss, and you can't decide between the Complete Strength Athlete program or the Strength Training for Fat Loss program.
Complete Strength Athlete... or Strength Training for FAT LOSS?
I think you know what the answer is.
My Answer: Let's see, you want faster fat loss, and you can't decide between the Complete Strength Athlete program or the Strength Training for Fat Loss program.
Complete Strength Athlete... or Strength Training for FAT LOSS?
I think you know what the answer is.
Friday, January 8, 2010
CKD or TKD
"I am starting a CKD. Would you recommend doing the Complete Strength Athlete program while on this diet or would you recommend a Targeted Ketogenic Diet (TKD)?
-R.V.
My Answer: Go with a Targeted Ketogenic Diet, since you'll need the carbs for the explosive lifting and general strength performance while on the Complete Strength Athlete program. For those of you who don't know, a TKD is different from a Cyclical Ketogenic Diet (CKD). Whereas you eat carbs only on the weekends with a CKD, on a TKD you spread your carb intake throughout the week by ingesting carbs before and after your workouts. This is much better for athletic performance and will give you some fat loss benefits. But a CKD is superior in terms of fat loss and extreme leanness. It takes a few days to weeks to get your body into ketosis, whereby your body fractures fats for fuel and uses them as its main energy source. A Targeted Ketogenic Diet is not a true ketogenic diet. You never enter ketosis, because you're ingesting two meals of carbs every day.
Tuesday, January 5, 2010
How to do Diet, Calisthenics and Cardio
Hey!! Just gotta say I've done the Complete Strength Athlete, and it's amazing! I just ordered all 3 of your books and can't wait to read them! I'm wondering by any chance, do you have a body weight routine for building strength? I am going to be extremely busy for a couple of months, working extra, full time college, and not to mention the homework! If you can point me in the right direction that would be awesome. I'm doing Monday, Wednesday and Friday [with] pretty much the strength endurance sets from your complete strength athlete program. 1 legged squats, pull ups, push ups, and leg raises. Hope to hear from you as I don't think this is enough. Thanks for everything. You're a BIG help!! :)
-R.V.
My Answer: Glad you enjoyed the article. If you're looking for body weight only routine, then check out Neo-Classical Bodybuilding. There's a chapter in there devoted solely to body weight training. Bottom line is that calisthenics is never going to be enough to develop a complete physique. That's why it's only one workout out of the Complete Strength Athlete program.
Dear James,
I recently purchased your Neo-Classical Bodybuilding book. Very impressed! I would like to start the 'Ecto' program outlined in pages 65-68, but have a few questions:
1. What loading parameters should be followed over the four sets?
2. While I need size, I'm now middle aged and tend to put on fat around the belly if I eat too much. Any advise on eating for size in this case?
3. I would like to include some cardio on a weekly basis for health reasons. What would you recommend? I don't want to hinder my gains in the gym.
Kind Regards
Colin McFerran
Brisbane Australia
My Answer: Start off following these loading parameters, but increase the weight from workout to workout. Follow this diet for lean gains in muscle mass. Do High Intensity Interval Training for cardio.
Dear James,
How are you? My name is Trevor. I live in Ireland. I visited your page and found it really interesting. I wonder can you advise me on a training program?
38 year old male.
Average fitness.
Height: 5' 11"
Weight: 14 stone 7 lb's ( approx 92 kg's)
I'm not overweight as such as I work out a lot and have some muscle weight. I do need to lose some fat which I am striving to do with cardio and interval training. My question is: Is it possible to burn fat and gain muscle at same time?
So many people say to take in fewer calories to lose weight, take more to gain muscle. How do I balance the two?
My natural tendency is not to be muscular. As a youth I was extremely thin. As I grew older I put on weight. It's a constant effort for me to stay in shape, but an effort I enjoy. Really what I'm wondering is training each body part ONCE weekly enough? Or should I train each part TWICE A WEEK?
How many exercises sets and reps for what I want? Many thanks if you get the time to read and hopefully reply to this email. I wish you a healthy, peaceful and happy 2010 James,
Sincerely,
Trevor Somers
My Answer: Your body likes to concentrate on one thing at a time with regards to diet and training. So if you try to lose fat while gaining muscle, then you're not going to do either very well. What I suggest you do is to alternate high calorie and low calorie phases: ZigZag diet. This way you can concentrate on one physique goal at a time, but still maintain a balance between the dual goals of muscle size and fat loss.
With regards to frequency of training, twice a week is better than once a week.
Monday, January 4, 2010
Descending Sets and Overtraining
"Hey dude, it's been some time since I asked you a question. But as a teenager or beginner bodybuilder I think it's safer if my questions are answered by someone who knows his stuff and has experience.
"A while ago I changed to a new training routine in which I completely ignore repetitions and sets. I go for full weights with maximum reps +1 or 2 more reps, then lower the weight by about 10-20%. Then I do it again and again, so 3 times I lower the weight. Overall I do this some 3-4 times.
"So bench press with 100 kgs maybe 2-3 times plus a negative if i have a spotter. Then I lower to 90 or 80 kgs depending if that day I'm more repetition oriented. Then I max out, which is usually 5 to 7 times, and then I lower to 70 or 60 kgs and max out. This is one 'set'.
"So I might do 3-4 sets or sometimes one more. I've been getting unbelievable strength results and overall results, but I've been concerned on how much strain this type of workout does or if you know anything which O might be endangering. Because for example, leg training I can't walk the next day, and at the end of the week say Saturday morning I'm completely mashed up.
"I train 3 times a week, since I figured the harder you train the harder the rest and the nutrition. I eat up some 3000 calories, maybe more. So I'm wondering if there's really anything wrong with what I'm doing? I've read a lot about over-training but that's just sore tendons and so on and I have only been getting positive outcomes, except for my teeth because I bite so hard."
T. R.
My Answer: Looks like what you've been doing is... well... EVERYTHING! Descending sets, forced reps and negatives. Are you overtraining on this program? Well if you're making progress in size and strength, then you should be fine. As long as the soreness from training goes away in a few days, then you're OK. Micro tears can occur in your muscles, however, and cause tiny scarring. They naturally occur with intense weight training and will affect your flexibility later in life. Just remember to stretch after each workout.
Question is can you keep this going forever? The fact that you're using every set extension technique in the book tells me that you're going to burn out. You will either overtrain OR your muscles simply won't respond anymore, meaning you won't get any more muscle growth. Your muscles will actually get used to the overwhelming stress you're exposing them to in the gym.
How often are you training each muscle group? Are you training this way (drop sets, negatives and forced reps) every time? If you're training with such intensity that you're grinding your teeth, then train each muscle group just once a week. If you're training each other muscle group twice a week, then one workout should be your crazy kamikaze session, while the second workout should be an active recovery session of high reps and light weight to flush out the soreness from your muscles. No forced reps or descending sets in the second workout.
"A while ago I changed to a new training routine in which I completely ignore repetitions and sets. I go for full weights with maximum reps +1 or 2 more reps, then lower the weight by about 10-20%. Then I do it again and again, so 3 times I lower the weight. Overall I do this some 3-4 times.
"So bench press with 100 kgs maybe 2-3 times plus a negative if i have a spotter. Then I lower to 90 or 80 kgs depending if that day I'm more repetition oriented. Then I max out, which is usually 5 to 7 times, and then I lower to 70 or 60 kgs and max out. This is one 'set'.
"So I might do 3-4 sets or sometimes one more. I've been getting unbelievable strength results and overall results, but I've been concerned on how much strain this type of workout does or if you know anything which O might be endangering. Because for example, leg training I can't walk the next day, and at the end of the week say Saturday morning I'm completely mashed up.
"I train 3 times a week, since I figured the harder you train the harder the rest and the nutrition. I eat up some 3000 calories, maybe more. So I'm wondering if there's really anything wrong with what I'm doing? I've read a lot about over-training but that's just sore tendons and so on and I have only been getting positive outcomes, except for my teeth because I bite so hard."
T. R.
My Answer: Looks like what you've been doing is... well... EVERYTHING! Descending sets, forced reps and negatives. Are you overtraining on this program? Well if you're making progress in size and strength, then you should be fine. As long as the soreness from training goes away in a few days, then you're OK. Micro tears can occur in your muscles, however, and cause tiny scarring. They naturally occur with intense weight training and will affect your flexibility later in life. Just remember to stretch after each workout.
Question is can you keep this going forever? The fact that you're using every set extension technique in the book tells me that you're going to burn out. You will either overtrain OR your muscles simply won't respond anymore, meaning you won't get any more muscle growth. Your muscles will actually get used to the overwhelming stress you're exposing them to in the gym.
How often are you training each muscle group? Are you training this way (drop sets, negatives and forced reps) every time? If you're training with such intensity that you're grinding your teeth, then train each muscle group just once a week. If you're training each other muscle group twice a week, then one workout should be your crazy kamikaze session, while the second workout should be an active recovery session of high reps and light weight to flush out the soreness from your muscles. No forced reps or descending sets in the second workout.
Friday, January 1, 2010
Start the New Year off Right
"Hi, I heard of you & your website through the BAM podcast. Your blog and website material motivated me to order your Strength & Physique Volume 1 ASAP. I have a question regarding Volume 1: does it contain simple dieting outlines? A bit about my physique: I'm an Asian male, age 32, 5"9, 150lbs. I guess I can be classed as an ectomorph with fat around my torso, waist, love handles, and thighs. Definitely can use the fat loss. Also, I lift weights 3 times weekly."
Thanks and Happy New Year,
Allan
My Answer: First off thanks for purchasing my book. You've definitely started the new year right. Volume 1 does have a chapter on diet and a sample diet plan. The 5 dietary guidelines are quite simple to remember. Couple the diet with any of the fat loss training methods listed in the book and you should be able to simultaneously build muscle and burn off the fat.
Have a Happy New Year!
Thanks and Happy New Year,
Allan
My Answer: First off thanks for purchasing my book. You've definitely started the new year right. Volume 1 does have a chapter on diet and a sample diet plan. The 5 dietary guidelines are quite simple to remember. Couple the diet with any of the fat loss training methods listed in the book and you should be able to simultaneously build muscle and burn off the fat.
Have a Happy New Year!
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