Supersets

Q: What does the A-1 & A-2 portion of your workouts mean on the Body Contract Workout 2.0 and the Shotgun Workouts? Does it mean superset the 2 exercises or alternate back & forth?

-Corey


My Answer- Yes it means you "superset" or alternate between the 2 exercises. So if you have this:

A1) Incline dumbbell press - 3 sets, 6-8 reps, no rest
A2) Pushups - 3 sets, as many reps as possible, 1 minute rest

What it means is you do a set of incline dumbbell presses, go immediately to pushups, rest for 1 minute and repeat 2 more times.


If you have this:

A1) Pull-up
Sets: 8
Reps: 4 to 6
Rest: 100 seconds

A2) Standing military press
Sets: 8
Reps: 4 to 6
Rest: 100 seconds


What this means is you do a set of pull-ups, rest for 1 minute and 40 seconds, do a set of standing military press, rest for 1 minute and 40 seconds and repeat 7 more times.

Yoked Out

What's a good way to go about building up your yoke (neck, traps,& upper back)?
Your first version of the Shotgun Method may be a good start, in my opinion. The clean and press and the deadlift would hit these areas. But how would you go about the training for the 3rd day? Would high pulls, shrugs and face pulls or rows be overkill on the third day?

Thanks for your time.

-Shane


My Answer: You'd be correct in assuming that the first incarnation of the Shotgun Method will build up your traps and upper back. If you want to build up the neck, then Volume One features an exercise you can use to build up your neck.

Now if you wanted to incorporate rows, high pulls, shrugs and face pulls, that's fine. Simply include them in the following shotgun and troubleshooting workouts:


Workout #1: Shotgun

Clean and press (back, traps, triceps, biceps and deltoids)
8 sets of 3-5 reps
90-second rest

Pull-ups (back, biceps, forearms, and deltoids)
8 sets of 3-5 reps
90-second rest

Deadlifts (quadriceps, hamstrings, back, traps, forearms)
8 sets of 3-5 reps
90-second intervals


Workout #2: Troubleshooting

Seated calf raises
3 sets of 10-12 reps
1-minute rest

Leg extensions
3 sets of 10-12 reps
1-minute rest

Leg curls
3 sets of 6-8 reps
1-minute rest

20-degree dumbbell press
3 sets of 6-8 reps
1-minute rest

Seated cable rows
3 sets of 6-8 reps
1-minute rest

Dumbbell laterals
3 sets of 10-12 reps
1-minute rest

Incline curls
3 sets of 6-8 reps
1-minute rest

Lying dumbbell extensions
3 sets of 6-8 reps
1-minute rest


Workout #3: Shotgun

Bench press (chest, triceps, shoulder)
8 sets of 3-5 reps
90-seconds rest

T-bar rows (back, biceps, traps)
8 sets of 3-5 reps
90-seconds rest

Squats (quadriceps, hamstrings)
8 sets of 3-5 reps
90-second resr


Workout #4: Troubleshooting

Barbell high pulls
3 sets of 6-8 reps
1-minute rest

Pushups
3 sets of as many reps as possible
1-minute rest

Face pulls
3 sets of 8-10 reps
1-minute rest

Standing calf raises
3 sets of 6-8 reps
1-minute rest

Face Pulls

Quad Triset from Hell

Just whipped through Neo-Classical Bodybuilding. Hope to start fully into it in the new year. I'm currently traveling for work every 2 weeks or so, usually to quite rural areas (town's < 2000 population) in Alberta and Saskatchewan, Canada. I mostly adhere to body weight workouts (+40lb weight vest) when on the road. However, come the new year I'm going to be back to a city with great access to a gym, and so will be starting the S+P Program as you have outlined in the first half of the book.

I have been training for 7 years now with weights. I've held a body-weight around 200 lbs. now for 6 years after a max of 300 (fatty lb) some 9 years ago. My most recent focused cycle in the gym was fall/winter 09/10. I gained 25 lbs. doing a 5x5 system, with breathing squats 2x weekly added, then pursued a Muscle and Fitness Rock Solid workout program for 10 weeks to cut. I had some great physique changes that have persisted. I have also incorporated some Crossfit training over the past 2.5 years. I train for combined athleticism (love road, cross country and downhill mountain biking and snowboarding) and for a good physique. I have no goals of being a competitive bodybuilder.

As for fitness/medical issues:

1. I have a brachial plexus injury from birth that has resulted in poor innervation to many of the upper body muscles, worst in lat, rotator cuff muscles, biceps, and deltoids. This has also left me with a strange glenohumeral joint and macerated subscapularis on that side. It's an interesting MRI to look at. In the gym it limits my biceps workouts and pull-ups.

2. I've been battling with a patellar tendinopathy in my left knee for 2+ years now. I rehab partially then tweak it through some accident. Better now that it has been since it started, and continues to improve.

So, time for 2 questions after all my rambling (hopefully!).

1. I love squats, but leg extension and sissy squats always aggravate the patellar tendon. Any other suggestions? I was thinking of combining back squats with leg press and maybe Bulgarian split squat for the triset.

2. How do you incorporate cardio? I set up my roadie on a trainer during the winter, and would like to do more miles than just HIIT every 2nd day to prepare for some long distance cross country mountain biking in summer 2011. Any thoughts?

Thanks for all your hard work in this field. Sport and Exercise is pretty important in my life and practice. Need to spread the good word of fitness to the rest of North America.

Slainte,
-Matt


My Answer: If you can't do sissy squats or leg extensions, then experiment with other thigh exercises until you find one or two that don't cause you any pain or discomfort. Both the leg press and Bulgarian squats would be good alternatives if they don't cause you any trouble. The only problem with Bulgarian squats is that you can only work one leg at a time. One leg is sort of resting while the other is being worked. Trisets require exercises that work both limbs at the same time or in alternating fashion.

If you can do them without pain, then try alternating reverse lunges instead:



Start out light at first then work your way up. They're a great exercise to use in triset training, because you can immediately switch from reverse alternating barbell lunges to back squats using the same weight. So here's how the triset will look:

1) Reverse alternating barbell lunges: 8-10 reps
2) Back squats (using the same weight): as many reps as possible
3) Leg press: 8-10 reps


As for cardio, I suggest jump rope, since it's portable and you travel quite a bit.

Total Body Power

Dear James,

Thanks for all you do. Reading your writings is always great fun and extremely informative.

I have two questions I hope you will find the time to answer. It'd be highly-appreciated.

1) Is it true that the back squat (only the back squat or other variations or other exercises, too) increase total body power despite the fact it does not directly work all of the body's muscles?

2) What is your opinion on the Farmer's Walk exercise for total body strength development?

Thanks again!

All the best,
Ted


My Answer: Well it depends on what you mean by "total body power." If you talk about nerve force, then yes, the back squat will generate the most nerve force, because people are capable of lifting the most weight on the squat (provided they practice the lift).

Now if you're talking about total body power relevant to real world situations, then the back squat's relevance pales in comparison to the front squat and the deadlift. These 2 exercises hit more muscle groups and stress them greater than the back squat. The amount of nerve force that you generate on these 2 exercises is not as great as the back squat, but they come pretty close: about 90% of the nerve force of the amount generated by the back squat.

As far as the farmer's walk, I think it's a great exercise for overall strength and conditioning. It taxes your body in multiple aspects: strength, balance, coordination and cardio.

How Long on The Shotgun Method?

My girlfriend’s son is a federal inmate in Kentucky. For months his conversation included comments about you and how he’d love to receive some of your strength building material. Corey instructs a strength building class in prison. Recently I’d sent Corey several of your books, which has helped him immensely. Here’s a question Corey wanted answered:

Shotgun Method: How long do you do that routine before you incorporate a decompression phase?

Thanks,
D.P.


My Answer: Wow, I never thought my books would end up in a federal prison. Anyway to answer your question, the Shotgun Method typically lasts anywhere from 2-4 weeks. The Shotgun workouts are very taxing and can take a lot of you. So how long you stay on the program depends on when you start to feel overtrained.

When you first do the Shotgun workout, you will feel somewhat energized, because the multiple sets of low reps is waking up your nervous system. Once you start dreading the workouts or you find your energy levels diminished, then that's when you switch to a decompression program for a few weeks. People will typically hit this wall anywhere from 2-4 weeks.

Jump Start Muscle Growth

Hi James,

I've enjoyed all of your articles and appreciate all the info that you share on your blog. I've done quite a few programs that you've outlined (pyramids, Body Contract 2.0, 5x5, 3x5, 8x8, etc.) with some positive results. As a 23 year old ectomorph (6'2", 157 lbs.) who has been working out for 8 years, it's a nice change of pace to see some gains (however slight) in size and strength.

One question that I've had for a while though: are there any guiding principles for creating training macro-cycles (in other words, choosing your next workout program)? Per your response to one question on your blog I'm ordering your Neo-Classical Bodybuilding book for Christmas to dig a little deeper and figure out how to sequence routines once and for all.

As Christmas is a while away though, I figured I'd check out your ectomorph specific PDF in the meantime. Thanks for all the info you've already shared, I really look forward to reading your book. I'll have to let you know how training goes afterward. I can hardly wait.

Thanks again,
Hans


My Answer: Well Hans, effective bodybuilding mesocycles (macrocycles are a year long) always exploit the backcycling strategy. My article at T-nation provides three simple approaches to backcycling that you can immediately use in the gym.

Neo-Classical Bodybuilding, however, will go over the nuts and bolts of both meso and microcycling. In other words, you'll not only know how to change programs every couple of weeks, but you'll also learn how to switch up workouts from day to day.

Whereas Hypertrophy Training for the Ectomorph is for beginners, Neo-Classical Bodybuilding is for advanced bodybuilders who want to jump start muscle growth again.

Less is Better

Basketball players, an example of the ectomorphic body type

Nice article on ectomorph training. I've always been right in the middle. Not a true ecto. My father at 80 is big boned and a former college football player.

Me, on the other hand, never got the height or big bone structure, but have added muscle over the years by experimenting with training programs. For me, less is better. Good article.

-Patrick


My Answer: Glad you like the article, Pat. For natural bodybuilders, less is better, but only in certain parameters. It's better to train in less time. More volume or more intensity in less time.

Like I said in the article, ectomorphs are essentially beginners. For them, less volume done frequently is the way to go.