Exercise Cults

I have a fully equipped home gym, so I don’t workout at the gym anymore. But I do miss the social aspect of a commerical gym. You really are more motivated to workout, when you’re in an environment with other people exercising. So once a week I do some outdoor workouts.

I used to workout at a mom and pop neighborhood gym, which you don’t find much anymore. The big chains like 24Hr, Bally’s, Crunch, Equinox, Gold’s Gym and Planet Fitness have crushed a lot of the small time neighborhood gyms. Things have gotten more commercialized and impersonal. They sell you memberships contracts and personal training contracts, betting that you won’t be going to the gym more than a few times within the first month and that you’ll stop completely thereafter.

There’s been a backlash against the big commercial gyms. People value the social aspect of exercise, so you see a lot of exercise cults, like Crossfit, kettlebell instructors, running groups and outdoor “bootcamps.” Part of what’s driven this backlash is the Internet, which allows people to form exercise cults. Go to Meetup.com or Craigslist and you can find a yoga group or bicycling group. No swimming pools or fancy machines. Just exercise and hanging out with other people.

The other thing driving the anti-gym mentality are personal trainers. PT’s don’t want to give up a chunk of their fees for overhead. So rather than pay off a gym for training there, many PT’s try to eliminate overhead altogether and train groups outdoors. Plus personal trainers are no longer as “personal” nowadays, because they know they can make a lot more money training groups as opposed to individuals. They know people love the social aspect of group training and training outdoors, so trainers exploit this.

People have far more choices for exercise nowadays, but they are less fit. They have too many choices and too many distractions. People get bored easily, so they don’t commit to doing one thing. They don’t commit to doing the hard tedious work that gets results.

Protein Cycling

Well, I went ahead and bought your first 4 books to save on the shipping. I am through with the first one and [found] some really great concepts in there. Like I said before I am trying to lose body fat while building my muscle mass.

I have a problem: I only get to train at like 10 pm and later. What do I do for postworkout? I mean it is too late to really eat. And how much protein should I take in?

My stats are 5 ’10- 210 lbs. Not sure of the body fat %.

Thank You,
Derek T.S.


My Answer: If you train late at night, then I suggest a good post workout drink like Surge Recovery from Biotest or something similar. After the workout your body should suck up the carbs and amino acids without depositing them into your fat stores. Then get ready for bed and go to sleep afterwards. No need for a solid meal at such a late time, since you're looking to lose fat. I don't suggest any pre-workout drinks, since you'll end up peeing all night.

As far as protein intake, you typically shoot for 1 gram per pound of bodyweight for the whole day. So for 210 pounds, you should be shooting for 150-200 grams of protein per day. I say 150 to 200, because your body will adapt to ingesting whatever amount of protein you eat.

So if you eat 210 grams of protein everyday, then you'll make some good gains in weight at first, but your body will get used to eating that much protein and your gains will slow down. Then you have to eat more protein to jumpstart growth, which becomes a vicious cycle, because now you're eating more and more protein just to maintain size.

The way to get around this is to fluctuate your protein intake. So you may eat 200 grams of protein Monday to Friday, but suddenly drop your protein intake to 100 grams on the weekends. Your body will welcome the break from all of the protein, and in fact it go into panic mode and start utilizing the protein much better once you go back to a high protein diet.

Partials for Size and Strength

I started going back to the gym last spring, my lifts are still fairly low, about 185lbs for 4-5 reps on bench, squat is around the same, deadlift is 225 for about 4 reps. I'm 6'4" just under 205lbs. What type of program should I be looking at to gain size and strength. Thanks again James

-B. Parker

My Answer: Given that you are 6'4" I suggest you incorporate heavy partials and power rack training. In Tactics and Strategies I devote a whole chapter to power rack training and use of partial reps. Start off doing half presses and rack pulls, then week by week lower the pins a notch. This will help with your strength, which in turn will help with size.

Walk Before You Run

Hey James,

I was just reading your Return to Copland article on Bodybuilding.com. I'm currently taking police foundation courses in college and was wondering whether this would be a good workout to follow. I'm looking for something that will mainly help develop size and strength. Or would you have something else in mind? Thanks in advance.

-Brody

My Answer: Now if you just want size and strength, then any program will do. Given that you're in college and not yet hired as a cop, then I suggest any other size and strength program. I don't know your physical background, so I can't make a specific suggestion.

The RTC workout is meant for the patrol officer. If you want a combination of size, strength, conditioning and aesthetics meant specifically for patrol, then this is the program. It is a tough program to follow, so I suggest you break yourself in with an easier program first, then follow the RTC workout.

High Tension Muscle, Part 2

Fatherhood and work have been kicking my butt this past year, so I've been following an abbreviated program of high tension exercises.  It's a simple no fuss program consisting primarily of body weight exercises with some bench pressing and deadlifts thrown in. 


The great thing about this program is its simplicity.  No periodization or complex programming to follow.  Few exercises, few sets, maximum tension to incur muscle growth.


Workout A:

1. Shoulder width grip pull-ups (3 sets of as many reps as possible)
2. Shoulder width grip chin-ups (3 sets of as many reps as possible, hold your body at the top of each rep for 2 seconds)
3. Pistols, aka one-legged squats (3 sets of as many reps as possible)
4. Dips (3 sets of as many reps as possible)
5. Hanging leg raises (3 sets of as many reps as possible)

Workout B:

1. 20 degree barbell bench press (8 sets of 8 reps, 15-30 seconds rest)
2. Deadlifts (8 sets of 4-6 reps, 2-3 minutes rest)

Quest for the Lean Physique

James,

Thank you for your suggestions from my last email. I found your first book short but informative. In there I found some exercises and training methods that over my years I haven’t come across.

But, I am wondering something. I want to reduce body fat but gain muscle in place of it. Your first book gave me a good bit of food for thought. I have 3 more weeks of training my way, and I am not training in the muscle frequency you suggest. I want to try split A or Split B.

I am interested to see the changes if any will happen. Little confused as to exercises to employ in those methods. Do you have any suggestions? I am looking forward to buying your next book in the series.

Your books appeal to all body sizes, but I see you pay attention to the ectomorph. I used to be an ectomorph, but through training I am now I would think more of a mesomorph. Do you have any of your books that would be more suited to me next? Or would you just suggest Volume 2 then so on?

I stand 5’10" and weigh about 210 lbs. I used to be at my best 235 with 7% bodyfat but then got injured. Trying to get down to 200 lbs and ripped.

Thank You,
Derek


My Answer:  With regards to exercises, there is a chapter on "Symmetry or Bulk."  This chapter will help you prioritize as to what exercises to do.  Every major muscle group has a chapter devoted to it, and each of these chapters mentions the most effective exercises for their respective muscle group.  So any of the exercises listed throughout the book will do.

Now if you want to lean up, then experiment with the 7 different training strategies for fat loss found in the chapter "Strong and Ripped."

Volume One is a good introduction to my training philosophy, but Neo-Classical Bodybuilding puts it all together into clear cut training programs.  You will find a chapter on "Strength Training for Fat Loss," which will help in your quest for leaner, muscular physique.  So yes, get Volume 2 next.

RTC for Weight Gain

I am currently a peace officer in Alberta, Canada and would love to gain some weight (8-10 lbs). I am currently hovering at 170 lbs. I found your workout routine online at Bodybuilding.com, and I am interested in trying it out, but I have a few questions for you:

1. Can this routine get me to my desired weight?
2. How long of a break should I have between sets and reps for your routine?
3. Should I workout 4 days in a row or split it off for every second day?
4. If I play hockey, does that count as a day for me working out?

Not sure what you need to know about my physical abilities, but I am 5'10" about 170 lbs. I can do about 15 pull-ups, bench press 155 lbs, curl 30 lbs (each arm). Hopefully this helps. If you need any more information let me know.

Thanks and stay safe,

Daniel P.


My Answer: You didn't specify as to which of my workout routines you found on Bodybuilding.com, but I'll assume for now that you meant the Return to Copland workout.


"Can this routine get me to my desired weight?"

-Yes, but you have to eat a lot of calories and protein.


"How long of a break should I have between sets and reps for your routine?"

-If you're talking about the Return to Copland workout, then the rest periods are listed right there in the article.


"Should I workout 4 days in a row or split it off for every second day?"

-I would do either 2 on/1off/2 on/2off or every other day.


"If I play hockey, does that count as a day for me working out?"

-No but any extracurricular physical activity will compromise your gains in weight.  Just make sure you eat enough calories, water and protein.  Get lots of sleep, which may be hard to do with shift work, but do the best you can.  The Return to Copland workout is not meant for maximal muscle gain, but it will put quite a bit muscle in areas that will improve your symmetry.  So you may not gain 8-10 pounds through one cycle of the Return to Copland workout, but visually your physique should look more impressive.  In other words, the results will be in the mirror, not on the scale.

Back to Basics

I don’t know how I came across your name, but somehow I did. I am going to be 40 and have trained all my life in between injuries and family. I am getting back into training after having broken my neck five years ago.

Now, I am about 4 months into it and I find myself wondering what is the best way to train to maximize my physique while running my business and being a father and husband. I have time to train 7 days a week. And I have a quite a personal gym at home to help me get the most family time and when they go to bed I train.

Can you advise me as to what books of yours would be best for me, and do you have any tips? I will say eating has always been a struggle to understand: what amount of protein and carb, etc. to eat a day to assist me getting back into great shape and low bodyfat.

Thank You,
Derek T.S.

My Answer: Well if you're able to train 7 days a week, then that's good. Not that you should train 7 days a week, but it's good that you have the option to train however many days you want.

As far as my books, a good place to start is the beginning: Volume One. It goes over the basics on program design, such as efficient training splits and effective exercise selection to develop the ideal physique. It also reviews diet and has a chapter on 7 strength training strategies for fat loss.

At 40, low to moderate volume done frequently throughout the week is best. Volume One reveals that ideal frequency. If you have issues with diet, then the diet chapter will make your food choices much simpler and clearer for you.

Steve Reeves Deadlift

My daughter wants to steal the show in this video! Anyway this is a great exercise to develop your finger strength. It forces you to perfect your lat spread, since you have to contract your lats pretty hard. Ideal for those of you who are tall and have long arms. For those of us who are shorter, use a smaller barbell.

Direct Arm Work?

I know it's been awhile since the last update, but I've been busy with work and spending a lot of quality time with my wife and daughter.

I wanted to wish each and everyone of you a Happy New Year. Everybody puts down "diet" and "exercise" on their resolutions list. So check out the latest issue of Planet Muscle. I have an article in there titled, "Bedroom Body." Bottom line is we workout to look good naked, and this article goes over how to train for a body that attracts women.

Also, the Strength and Physique blog is now available for subscription on the Kindle Reader. So if you got a Kindle as a Christmas gift, then subscribe to my blog.

Q: Hey James, I'm going to start off the New Year running a back to basics 5x5 program. 3 main lifts a day. A-B split. My question to you is: Is there room and/or need for direct arm work while running the 5x5?

Most of what I've read by various strength coaches say there isn't room or need for it, with rows, chins, bench, and presses hitting the arms "enough".

What's your take on it? How much direct arm work could be added? Here's what I'll be doing:

Workout A
Squat
Incline Bench
Chins

Workout B
Deadlift (working to 1 top end set)
BB Row
Millitary Press

Thanks for your time
-Shane

My Answer: It depends on how long you're resting in between sets for the 5x5 program. If you're resting 3 minutes or more, then forget about adding direct arm work. However, if you're resting 2 minutes or less between sets, then you can some arm work (at most 3 sets for biceps and 3 sets for triceps).

Now if you've read my article Direct Assault: The "Case" for Arm Training, then you know why you should train the arms directly if you want maximum size.  But this doesn't mean you train them directly all the time. Your arms respond best when you alternate phases of direct and indirect training.

In other words, if you've been training your arms directly for some time, then you should switch to an abbreviated program (like the one you've outlined above) for a few weeks. Your arms will grow, because you're giving some time to rest and swell up in size. Then switch back to direct arm training for another few weeks, and your arms will grow again.

Switching back and forth between direct and indirect training takes advantage of the backcycling method that I outline in Volumes One and Two.  So my advice is to keep the 5x5 program as is, and then add the arm exercises a few weeks later.