Off Topic: 160 Greatest Arnold Quotes

A little too long (9:59) for my tastes. 50 greatest quotes would have been better.

Higher Reps: Longer Time Under Tension

I am a constant reader on the T-nation website, and I came across the Shotgun Method and then clicked on your blog at the bottom of the page. I kept reading on about different programs and saw the 10-8-6-15 Program. I am thinking of trying it out, but do you think I could make good gains? I have been doing 5x5 Starting Strength for 8 months and have gained around 11-12 kilos. Was 50kg when I first started, and now I'm at 62~ kg.

In addition, what's your view when changing programs around? I got bored of 5x5 and then I changed to a split routine, but I haven't quite found what's best suited [for me]. How many times do you think someone should change their program up, and how should they change it up? Whats the time frame one should stay on a program?

Thanks,
Hieu


My Answer: I'm a firm believer in changing programs more often the more experience you get in the gym. Intermediate lifters should be changing their programs up every 2-3 weeks, but it depends on the program. For example, many of my programs have a change-up built in: 2-3 weeks of high density training, followed by 2-4 weeks of decompression.

But if you're talking about a single phase program, then you should not be on that program any longer than 3 weeks. You will stagnate and hit a plateau.

With that said, you should see results by switching from the Starting Strength Program or the 5x5 method to the 10-8-6-15 Program. You'll grow, because you're doing three things:

1) You're exposing your muscles to more volume. If you've been doing the actual Starting Strength Program, then your volume for each exercise would have been 3x5 or a total volume of 15 reps. If you were following the 5x5 method (which is different), then your total volume would be 25 reps. The 10-8-6-15 Program will give you a higher volume of 39 reps per exercise. More volume means more growth for at least 2-3 weeks.

2) You're exposing your muscles to longer time under tension. Since you're performing higher repetitions, this will expose your muscles to longer time under tension. Whereas 5 reps with a heavy weight elicits a high testosterone response, higher reps with moderately heavy weight elicits moderate testosterone and high growth hormone release. In other words, higher reps (10-8-6-15) will hypertrophy your muscles through a different hormonal cocktail.

3) You're exposing your arms to direct work. Direct arm work makes a difference with regards to size and tone. This is why bodybuilders train them directly. You have to develop that neural connection and repeated effort to not only fully maximize arm size but to maximize the myogenic tone in the arms.

People get into trouble when they start thinking it's one extreme or the other: they do abbreviated programs with no direct arm work or they do muscle spinning routines with no heavy multi-joint free weight movements. You have to have a balanced physique, and that means direct arm work coupled with heavy compound movements.


Hello how are you? I just saw one of your articles on Bodybuilding.com. The reason I am writing you is because I am about to start my career as a correctional officer and I was wondering if you thought my workout routine was good for this job.
I currently do circuit training taking 30 seconds between reps and different exercises. It looks something like this:

Bench press 3x12
Pullups 1 x max
Lat pulldowns 2x12
Squats 2x12
Push press 3x12
Leg press 2x12
Close grip bench press 2x10
EZ-bar curls 3x12
Pushups 2 x max


Any suggestions would be appreciated. I do this workout every other day and run or do some kind of cardio on the off days.

- L.F.

My Answer: Looks fine, but you need to clarify something. You said you do the above exercises in a circuit. That means you start off doing one set of bench presses, rest for 30 seconds, do a set of pull-ups, rest for 30 seconds and so on down the list. Each of these exercises you list has a different set number. Some exercises are one set, some are 3 sets. Normally in circuit training every exercise on the list has an equal number of sets. So I'm not sure if you're doing circuit training or you're just doing straight sets. Regardless, either way is fine.

How to Avoid Smoothing Out While Bulking Up

First, I want to say thank you for the program!!! I am a 41 yr old (5'9'') ectomorph and have been at a steady weight of 174 lbs. for many years - most I ever weighed was 179. Until Now!!!

I have been on your program for 6 weeks and constantly upped the weight and now weigh 196 lbs. My question is: Where do I go from here? I like the gains but do not want to plateau. Is there another program that you recommend for ectomorphs?

Also, with all the eating, mass gain drinks, protein drinks, creatine and NOX, I feel that I'm also getting fatter as well. Do you recommend cardio on off days or wait until I build more mass then cut?

Thanks again for all your help!!! This is awesome what you do!!!!

- J.B.


My Answer: Congrats on making a 20 pound gain in such a short period of time, JB. If you want to keep making gains in size and strength, but you're starting to smooth out a bit, then I suggest you use strength training as the primary fat loss engine. Ectomorphs respond horribly to cardio. They end up losing muscle mass. So if you can, cut the cardio and follow a strength training/fat loss program such that found in the Building a Bigger Engine article.

Online Training Again?

Hi James,

I was wondering, do you offer email training? I basically wanted some broad guidance on training strategies and to ask specific questions now and again.

Cheers
Steve

P.S. Your arm blast routine from Bodybuilding.com that you pointed me to is phenomenal. Maybe it's just the pump, but I'm measuring 16 inches compared to 15 inches before - after just 2 trainings!


My Answer: Glad you like the program, Steve. With regards to online training, I've answered this question before. My main issue with online training is that my time is rather limited at the moment. If I were to do online training, then I'd want to make sure you get very detailed programs and training advice. This blog takes some time and effort already, so if I were to train you and others online, then I'd be giving you more pertinent information, more knowledge.

Online clients would subscribe to a private YouTube Channel to view exercise demos (private subscription channels have a max of 20 subscribers). This takes quite a bit of time and effort, especially when you factor that each one of my clients is different and has different needs and goals.

Frankly it seems to be more effort than its worth, but I may go into online training if there was a large enough demand for it. It really is a full-time job, so a trainer would need a full client load to make a living.

There are a lot of things that I've been considering in addition to online training, such as opening a private gym and creating an exercise DVD. But it always comes down to time, money, effort and of course, demand. If there's no demand to sustain a business, product or service, then there's really no point. But if anyone else is interested in online training, then let me know.

One Set Once a Week?

Have you seen/heard about the book "Body By Science"? It claims the best workout is a once a week, full body workout that includes ~5 exercises performed one set each to failure.

-Sam A.


My Answer: The book's written by John Little and Doug McGuff. I haven't read the book, but I've been in the Iron Game long enough to know John Little is a disciple of Mike Mentzer who was a disciple of Arthur Jones. A full body workout once a week consisting of one set to failure for each exercise smacks of High Intensity Training (HIT).

HIT is fine as a decompression phase, but as a program to consistently follow indefinitely? NO. Your body will hit a plateau, and then eventually you lose muscle mass. HIT fanatics point to Dorian Yates and Mike Menzter as bodybuilders who've built their muscle mass on the HIT training philosophy, but we can see from the wide variety of training styles (from the ultra high volume of Tom Platz to low volume HIT) that you can grow muscle on steroids as long as you workout.

Like I said, I haven't read the book, but there are a number of red flags concerning the program:

1) The use of machines. Free weights beats machines for developing size and strength, period. Machines stabilize the weight for you, so you end up using less muscle to push or pull the weight. Free weights force you to perfect your form and stabilize your body while pushing or pulling the weight. This greater engagement of your muscles means greater activation and greater growth.

2) The use of the super slow protocol. Using a slow rep speed taps into the slow-twitch muscle fibers, which have the least potential for growth. If you want to get big, then you have to lift big and lift explosively to tap into the fast-twitch muscle fibers. These fibers have far greater potential for growth.

3) Low frequency/low volume. You can train once a week. You can train one set per muscle group. But you cannot train both one set per muscle group and train once a week.

The reason why HIT keeps rearing it's ugly head every so often (ever since the 70's) is that on paper, it's logical and very appealing to those of us who want to train less. Most people have lives outside the gym, so a program that says you can gain muscle by training less often is going to get followers. But in the real world, HIT has not panned out amongst natural bodybuilders.

Many of us don't have time to workout due to family and career responsibilities. But if you train each muscle group once a week, then you have to train with high volume workouts to sustain growth throughout the week. This is the training philosphy for the next book Strength and Physique: Training for the Busy Bodybuilder. If you have limited time to train (we all do), then this next volume will show you how to train specifically for busy unpredictable schedules.

The Post-Exhaust Routine for Mass and Muscularity

Hello James,

I am briefly writing to you in regards to your post-exhaustion training example that you have provided in a Bodybuilding.com article.

The example you have given is a two day workout: one upper body and one lower. My question to you is: what is the weekly routine like for this workout? For example, would it be best to perform day 1 and day 2 and then take one day off and after the day off perform days 1 and 2 again?

Thank You,
Corey


My Answer: Yep, that's perfectly fine. Two days on, one day off. The other option if you want your weekends free is 2 days on, 1 day off, 2 days on, 2 days off. The 2 days off being Saturday and Sunday.

7 Strategies for Fat Loss through Strength Training

Hi, I'm an experienced weight trainer.

Can you recommend the correct volume book that I should get? I read some things on your blog about cutting up with fast paced workouts, using weight training as aerobic exercise.

Can you tell me what book would be best for that? And also where I may be able to get it as an ebook?

Thanks,
Steve G.


My Answer: Strength and Physique, Volume One has a chapter on 7 different ways to use strength training as means to fat loss. You can get the Ebook at Lulu.com.

One Day Arm Specialization

I've been training for strength and bulk for about 2 years now, with results that I am happy with. You've kindly answered my questions a long time ago, and now I need your help (again!)...

Today my work mates and I have embarked on a silly competition. We measured biceps today and in 3 months we will award "the winner" - the person who makes the biggest percentage gain. My colleagues are 10 people and are all starting from somewhere in the range 12-13.5 inches. I am starting at 15 inches and weigh 100kg (220 in your language?).

I know that doing this is silly... however for a while now I have felt (strangely enough) that my biceps are my weakest point, and I so wouldn't mind giving them a good blast over the next 12 weeks.

I tend to do short trainings (40 minutes) in my lunch hour Monday to Friday. I figure to hit the biceps heavy and hard, twice a week, in between training other body parts. I wonder if this is a good approach, and if I could try any particular strategies from your books?

Cheers,
Steve Murphy

PS. I'm 35 and live in Australia.

PPS. I have your first 2 books.


My Answer: Ah, nothing like friendly competition. Well there's one thing you should keep in mind about arm measurements: the tape measure will measure the size of your upper arm, both biceps and triceps. There are 2 pivot points that you can develop to increase the size of your arms: the brachialis and the triceps long head. I go over how to target those pivot points in Strength and Physique, Volume One. You can follow either the Direct Assault program or the arms specialization program outlined in Neo-Classical Bodybuilding.

You should also include some kettlebell work (such as one arm kettlebell swings and kettlebell clean and presses), pull-ups and chin-ups, heavy seated cable rows with a V-bar handle and deadlifts. All of these exercises will stress the biceps and brachialis muscles with poundages far more than simple biceps exercises.

One last trick is to do the one-day arm specialization the day before the measurement. This arm specialization program was first introduced by Peary Rader, the same guy who popularized 20 rep breathing squats.

What you do is take a pair of dumbbells with you to work (I'm assuming you have an office) and do 2 sets of a biceps and/or brachialis exercise EVERY HOUR ON THE HOUR for 8-12 hours. Do not go to failure, just do 8-10 reps each time. Load up on creatine, carbs and water during the day. Your arm girth should increase the very next day. Good luck!

Strength and Combat, Kettlebells for Bodybuilding

I don't know why I never ordered Tactics & Strategies. Your other two books are great. I've been on a 5X5 kick lately, so I'm hoping I can learn how to diversify the workouts while still focusing on maintaining and gaining strength.

Sticking to your principles to the letter has helped me improve immensely. When I started lifting over two years ago I was 125 pounds and now I'm over 170. At one point when I was drinking a gallon of milk a day I was over 185.

What I'm trying to say is that reading your books helped me understand what I needed to do to gain [muscle]. My dedication plus your expertise really worked out well for me. I also wanted to say congratulations on becoming a father, and I hope you have a happy and healthy family!

Best,
Mike


My Answer: That's awesome dude! Going from 125 to 170 is a major feat. I'm proud of ya.

It's funny that I've been doing my blog and articles for awhile, and I recognize the names of readers who've been around from the beginning. Sometimes I even remember the questions they asked a year or two ago.

Bottom line is I really enjoy helping you guys achieve your physique goals. I can't hold your hand and walk you over there, but if you've done your homework and just need some guidance when things aren't clear, then I'll point you in the right direction.

Anyway I'm glad you got a lot out of my books. I know you'll enjoy Volume 3, because there are a lot of specialization programs you can use:

- Kettlebell program for bodybuilding. Kettlebells are a must-have tool if you want to be big and strong, but most kettlebell fanatics don't realize it's just an exercise tool, not an exercise program in and of itself. What moron thinks to himself, "I'll base an entire program solely on dumbbell exercises." So why would kettlebells be any different? Kettlebells are a tool to be incorporated into a training program, not to define it.

- Strength and combat. I take a very minimalist approach to strength training for MMA, martial arts or combat in general. The reason is combat or martial arts training is very intensive, so you have to avoid training redundancy. Most strength and conditioning coaches who train mixed martial artists make this mistake.

- Razor sharp abs. I always get questions on ab work, so this chapter in the book goes into great detail about direct ab training and how to carve out razor sharp abs.

Keep in mind that there are 2 versions of Tactics & Strategies, a print version and an Ebook version on Kindle. The Kindle version does not have the above chapters. They are only in the print version, since you're paying more for that version.

Pyramid Sets Means Increase the Weight

I read your hardgainer workout article with the 10-8-6-15 recommendation. I increase the weight each time (decrease for the 15). This is a good idea isn't it? How else will I push my body to get stronger if I dont increase the weight? Tell me what you think.

OR should I keep the 10 and 8 rep sets the same weight from workout to workout but push myself on the 6 rep one? Then eventually increase the 10 and 8? I want to try to increase weight every workout, so I don't plateau. I am a hardgainer and want to get big with solid muscle.

Thank you,
Dan


My Answer: I thought pyramid training was pretty clear, but I guess I need to keep reiterating this. Yes, increase the weight from set to set (with the exception of the 4th set of 15 reps, where you decrease the weight). Increase the weight slightly every workout.

Junk Food for Extra Calories

"Would croissants be too bad for me if I'm an ectomorph, and I need calories? Should I stay away from them?"

- A.H.


My Answer: Mmm... croissants. If you're a true ectomorph, then don't worry about it. Eat all of the croissants you want. Just be sure that is not the only thing you're eating for breakfast. If all you're eating for breakfast is a croissant and coffee with no protein source, then no wonder you're not gaining any weight. For ectomorphs, you really don't need to eat clean. In fact, you would do much better if you had some junk food for the extra calories. If it is junk food, then make sure you eat high quality junk food. Eat at In and Out instead of McDonald's. Choose Chipotle over Taco Bell.

Increase Training Density to Simultaneously Burn Fat and Build Muscle

I'm a regular reader of your blog and first of all, I have to say, you do a great job with it.

I'd just like to pick up on a couple of things you said in response to a recent post about the type of training someone should be doing as a skinny-fat guy.

You recommended dropping jogging as it raises cortisol levels, cutting out carbs as much as possible and using weight training to simultaneously gain muscle and lose fat.

How do shorter (20 minute) HIIT running sessions affect cortisol levels? I wouldn't like to cut cardio out of my training to be honest, as I like the way it makes me feel. I'm interested in having a good level of cardiovascular fitness as well as muscular strength.

Is it really possible to gain muscle AND lose fat at the same time? Many say it's either one or the other and to gain muscle you need a calorie surplus while to lose fat you need a calorie deficit. The two are therefore mutually exclusive goals.

Also, how serious are high cortisol levels and can anything be done to get them down to normal levels for guys like me?

Many thanks for your time.

Kind regards,
Thomas


My Answer: Perfectly fine to keep HIIT as cardio. In reality, all types of training release cortisol. It just depends how much cortisol in relation to testosterone, growth hormone and other anabolic hormones such as IGF and FGF. Negatives, for example, cause extreme stress and damage to your muscles and as a result, a high amount of cortisol is released. BUT localized hormones such as IGF and FGF are released as well, which is why people grow (initially) on eccentric training.

Steady state cardio, however, releases a ton of cortisol, but not much of anything as far as testosterone, the king of all anabolic hormones. If anything, you will deplete your T-levels to virtually zero, which is why endurance athletes such as cyclists and marathon runners benefit greatly from steroids.

HIIT for 20 minutes is different, because it resembles strength training. Sprint for 10-20 seconds then walk for a minute. That's like doing an intense set of high rep lunges, then resting. You are doing more work per unit of time, and this is the key to simultaneously building muscle while burning fat.

Same thing goes for strength training: increase the density of training (more reps, more sets, shorter rest periods) and you can simultaneously build a bigger engine (muscle) to burn fuel (fat). In my experience, however, people who have the easiest time burning fat while building muscle are endomorphs. Ectomorphs will find it extremely difficult and frustrating serving two masters.

The Hybrid Full-Body/Split Routine

First let me say your writings are excellent, the rare kind of bodybuilding articles which are both well-written and useful. It is ironic I found your blog, since you work in the UC system which my father and 2 brothers are part of and I feel a connection to, but am currently halfway across the world!

I just bought the Strength and Physique ebook, and I have a couple questions for you if you have the time. I'll give you some background on my status:

I am 25 and have been in and out of gyms for a few years, but have been seriously working out for about 18 months now. I have been doing 4-5 days a week and focusing on one body part per day (your favourite! not really), and sometimes I would switch to full body workouts.

I have noticed improved posture, muscular definition and size (from 60kg-70kg at 5'7). Most of my reps are 6-10, and I usually do a reverse pyramid (start with 6 reps, decrease weight till 10 reps) with a lot of drop sets, assisted reps and negatives with occassional supersets/compound sets. I mostly want to have a symmetric, well built physique with perfect form and posture (I have a forward head posture, tight hams and overly curved spine which has improved since I started excercising regularly).

My concern is that the back-cycling workouts seem like they will take well over an hour (10X10 followed by 5X5 for decompression). How can you possibly do that many sets for 8 or 5 muscle groups with those resting times in an hour? And without sacrificing form?

Also I am not sure how you would define me, as a beginner or an intermediate (definately not advanced, although I have learned a lot). What would you say based on what I've told you? And is back-cycling the way to go after I just took a week off (from 2 months heavy lifting mostly to failure).

I am ready to go back to full body or a mix of full body and split as you recommend, but I want to make sure I do it right this time and I would appreciate your perspective.

Sorry if thats wordy, I tried to be quick!

Sincerely,
Jowad


My Answer: Glad you liked the book, Jowad. I'd say you're somewhere between a beginner and intermediate lifter, given the detailed information you've provided me. It's all subjective of course. I usually judge a person as a beginner, intermediate or advanced depending on

1) His knowledge of training.
2) His physique. It doesn't have to Olympian sized mass, just well-built.
3) His execution of exercises. In other words, perfect form on a wide variety of gym exercises.


Now with regards to backcycling: 10x10 is done for three weeks, then 5x5 is done for 3-4 weeks. They are not done together. It wasn't clear from your question whether you knew that, so I thought I'd clarify that in case you didn't.

Now 10x10 can be done a number of ways. You can do every body part as 10x10. Obviously you can't cram every body part into one workout, so this means you have to use a three to four-way split routine. You wouldn't be able to use a full-body routine or my hybrid full-body/split routine mentioned in the ebook.

The more practical option is to use the 10x10 protocol on select muscle groups. This way you can use my hybrid full-body/split routine, since it allows for a muscle specialization day. Here's how it would look if you wanted to specialize in the chest and back:

Day 1: Chest 10x10, Back 10x10
Day 2: Full body workout
Day 3: off
Day 4: Full body workout
Day 5: off
Day 6: Full body workout
Day 7: off


This hybrid routine is far more efficient than the crude 3-4 way split routines found in muscle mags. Given that you've been bashing your muscles with a program heavy on set extenders and shock techniques, you are due for a decompression phase. Forget the 10x10, since that is reserved for density training. 5x5 will do just fine for your decompression phase, but this means no forced reps, no negatives, no compound sets and no descending sets.

Gauge Your Poundages with the Starting Weight

"Hey James, I have some question about your article on ectomorph training:

1. As I decrease the reps (10-8-6-15), do have to add weight? How big is the increase in term of percentage?
2. I know this sounds cliche, but how long can I expect to see some growth in my overall appearance? Purely for motivational purposes, hehe!
3. If the answer to question #1 is yes, then how much weight I should use in my last set (the 15 reps set)? I mean is it gonna be lighter than the weight I used for the first set (the 10 reps)?

Thanks for your help,"

-I.G.


My Answer: Yes, you do have to add weight with each set. Here are the official percentages.

HOWEVER, I don't have much faith in percentage based lifting, because

1) Your strength levels fluctuate from day to day, hour to hour.
2) Percentages vary from individuals. So while one person might be able to do 20 reps with 60% of 1RM, another person might only be able to do 12 reps.

To me it is much better to gauge your strength levels for the day by your starting weight. In other words, choose a weight for the 10 rep set. How you perform on the 10 rep set determines how much weight to add or substract for the next few sets. Increase by small increments of weight for smaller body parts (like arms, shoulders, calves) and larger increments for large bodyparts (thighs, back, chest).

As far as results on your appearance, obviously it depends on the individual and how well you're eating. If you're brand new to weightlifting, then you won't see much of anything. If you've been lifting CONSISTENTLY for awhile and are switching from another program, then you should see some muscle in 2 weeks.

How to Deal with the Skinny-Fat Look

"How do you do? I am a follower of your blog, and I am considered new to bodybuilding as I started last year.

"I am an ectomorph (initial status 178cm, 62kg) and gained some mass (now weighing 68kg) from my workout. I have noticed some improvement on the size of my muscles, but there is one thing that never changed in me. I still have that 'skinny-fat' look. I don't see my abs except for a vague 2-pack below my chest. I find that my stomach area has thicker fat deposit, and this makes me look like I have a belly even though I am skinny.

"I workout my abs whenever I do my cardio. I think the problem has got to do with cardio. I do cardio twice a week (about 30 minutes). I just jog slowly, not doing any sprinting or HIIT as I am concerned that it might consume my muscle mass.

"Besides, I find that I am weak when it comes to strength. Until now, I could hardly perform a complete pull-up and triceps dip.

"What is your advice for my problem? Thank you for your time."

- J. Yang


My Answer: Well it's hard to say what you need to do, as I don't know the details of your strength training routine or your diet. Nevertheless, there are a few things I can point out.

People who are "skinny-fat" have problems with stress. This inability to react well to stress is causing two things:

1) You're not able to gain as much muscle as you'd like.

2) Fat is being hoarded around your midsection.

Both of these indicate high cortisol levels. The way you deal with high cortisol is this:

1) Quit eating so many white carbs. Cortisol does not allow you to metabolize carbohydrates very well, so any excess will be deposited around your waist as fat. Eat more protein, fat and green vegetables.

2) Lose the steady state cardio (30 minutes of jogging), because that is raising your cortisol levels and not giving you any benefit of fat loss or muscle gain. You do not have to engage in HIIT, but definitely lose the jogging.

3) Quit the ab work. There is a huge network of nerves in your midsection, so if you work abs all the time, then you will overtrain and raise your cortisol levels.

4) Use strength training as your primary form of fat loss. This way you can gain muscle while losing fat. If you cannot perform pull-ups or dips, then don't worry about it. That's a problem you will have to deal with at a later date. Your primary concern is building more muscle to burn more fat around the midsection. Simply substitute exercises such as pulldowns and pressdowns.

Academy PT Programming

"I was recently selected to be a PT instructor in our academy. I found an article you authored at Bodybuilding.com regrding training received in the academy.

Man I was excited when I heard you mention most of the reasons I became an instructor. Like who really cares if the recruit can run six miles at under 9 minutes miles. I am working hard to train our new recruits in a different manner, just like you mentioned, a short foot pursuit and then a fight.

I am looking for ideahs on how to set up these type of workouts with so many people at one time. We started our academy today with 37 recruits. We do have a weight room, but still its hard to get them all on a machine at one time and keep them busy. If you have any ideas you could share with me I would greatly appreciate it. I want to be successful, and I want to feel like I really help these recruits in their new jobs.

The Lt. has given me the ability to implement any work outs I design, so any effort or time you spent helping me would not be wasted. Thanks for anything you can do."


My Answer: Congrats on your new position as PT instructor at the academy. That's great that you have free rein to run the program as you see fit.

As far as ideas... wow... where do I begin? Here are a few things that come to mind in no particular order:

1) Make sure whatever you do implement has the blessing of POST or whatever accreditation agency your department reports to in addition to POST.

2) Sprint intervals are better than long distance steady state running, so go with that. Hill sprints are always good, if you have hills around.

3) Include some mobility training. I like it at the beginning as part of the warm-up. Stretching and cooldown should come after the running or strength training.

4) Always make sure you provide a safe environment and document that. People will get on your case if too many recruits are out on injury.

5) Include some of the drill examples from the article if your academy doesn't already do so (ie. handcuffing after all out sprint). It's important that PT instructors talk to recruits while they're doing the handcuffing to help them calm down and focus on the task at hand. Plus you need to be there to monitor for safety.

6) You can always have recruits alternate sprints/pushups/walks. So sprint, then pushups, then walk for a minute, then back to sprint, and so on and so forth.

7) With regards to weight training, you may be limited by your equipment. Pushups and pull-ups are always good for group exercises. Pushups don't have much carryover to LE, but pull-ups do. If you have a pull-up station or two, then line them up and have them do pull-ups one by one. Pair the ones who can't do any together so that they can do partner assisted pull-ups. This way they both get a workout at the same time.

One thing that I do if I don't have weights is to have officers partner up and use batons as barbell handles. For example, one recruit can do a bicep curl with the baton, while the other recruit pushes down on the baton with just enough resistance to make it burn. Once the recruit reaches the top of the bicep curl, the other recruit now pushes down as if he's doing a pressdown. The recruit who did the bicep curl now provides resistance for the pressdown.

Just make sure they provide just enough resistance. Otherwise people start goofing around and get into a wrestling match with the baton.

Anyway, these are some of the things that come to mind. Good luck and stay safe.

Avoiding Plateaus in Muscle Growth

"I'm a hardgainer, and I've been looking for the most effective program for my body type. I found your pyramid program, but it seems like it would pretty easy to plateau. What should I do to avoid this?"


My Answer: I was pretty clear about how to avoid plateaus in the Q & A section of the free PDF Hypertrophy Training for the Ectomorph. If you haven't received the PDF, then you can receive it once you subscribe to email updates for Strength and Physique.

With regards to training plateaus, the bottom line is that ALL programs will lead to a plateau. People try to avoid plateaus by engaging in "muscle confusion," where you purposely switch things up. By the way, the concept of muscle confusion was not invented by the creators of P90X, nor was it invented by Joe Weider. The concept has been around for a very long time, before any of us were born.

Now switching from program to program every so often is a good idea, but haphazardly switching programs just for the sake of switching doesn't always equate to progress. You're really just spinning your wheels. It's like going from job to job, but it's always an entry level position.

You have to know how to switch things up. Neo-Classical Bodybuilding reviews how to sequence and switch up training programs. The book outlines how to train hard for 2-3 weeks (density) and how to pull back for a few weeks (decompression).

So if you're trying to figure out how to sequence programs (other than the ones found in Neo-Classical Bodybuilding), you can still follow the precepts outlined in the book. If you've been doing a program where you were busting your ass and training hard, then your next program needs to be simple and less intense. If you were training in a lackadaisical manner, then your next program should be one where you step it up a notch.