Powerlfiting Chains

Hi James,

Thank you very much for your quick response and great advice. It's much appreciated.

Would it be wise to follow the Low T/Fast-Twitch program outlined in your book for say 3-6 weeks at a time, then change it up for 1-3 weeks of higher reps and things like supersets, giant sets, rest-pause, etc? Would that be the best way to go?

Also, what is meant be barbell movements with a chain? What are the benefits of it?

Once again, thanks very much for your time and expertise.

-Aaron


My Answer- Do the reverse: do 3 weeks of higher reps with supersets and giant sets. Then follow the Low T/Fast-Twitch program outlined in Tactics and Strategies for 3 weeks. Doing the phases in this order takes advantage of the backcycling method, where you alternate density and decompression training.

I recommend powerlifting chains for you, because you're tall and so your limbs should be longer as well. This means you have a greater distance to push or pull than a guy with shorter limbs. Because of joint angles, the force or difficulty of an exercise is less or more at certain points of the movement. For example, the top range of a squat, a press or a curl is much easier than the beginning and midrange portions of these movements.

So the weight you use on your squats or presses may be limited by the portion of the movement where you're weakest: the beginning range. You may be able to do a half squat with a lot of weight, but as soon as you do a full squat with that same weight, you realize you're in deep doo-doo.

To even out the force curve, you can attach heavy chains to the barbell. As you lift, more and more links lift off of the floor and the weight becomes heavier and heavier. This is what is known as a form of "accomodating resistance," and it is an excellent way of increasing your strength. If your train with chains for a few weeks, and then train without them for the next few weeks, your poundages will go up significantly. Chains are best used on presses, squats and curls.

You can purchase chains at a hardware store, but very few have the really big ones. I got mine at Osh Orchard Supply and Hardware.

Heavy Partials for the Easy-Hardgainer

Hi James,

Just got through reading 3 of your books. I purchased them after reading an article of yours on the bodybuilding.com website, which was the Hypertrophy Training for Ectomorphs, and thought you sounded like you knew what you were talking about because a lot of the things you mention are definitely how I feel in the gym. Things like not being able to handle too many sets or hitting each muscle group 3 times per week instead of the once per week, etc.

I myself am 6 foot 8 inches tall and have a slim build. I have always wanted to look bigger and muscular, but it's not easy when you have long thin muscles, I guess. But over the past 8 months I have put on around 20 pounds, mostly size but a bit of fat to due to the amount I had to eat. I've done this sticking to mainly basic exercises and just pushing myself harder in the gym. Also working on my squats, because it's a little harder for someone my height, but just realising that it's a great overall mass gaining exercise.

I believe in hitting muscles more than once a week, and having no more than a 2-3 day split as to hit the muscles at least twice a week. I've been doing a 2 day split of 6 exercises, 1 exercise per muscle group, 3 muscle groups per day, 4 sets each, 6 days a week.

I find it hard to train heavy with 3 minute rest periods for 45 minutes, which is what it takes to complete my 12 sets per workout. I lose energy, or my body just doesn't like lifting heavy for long?

I think I'm more fast twitch, using the calculation provided in one of your books. I think I move pretty quick for a tall guy, and a lot of people have said this. I do have a sporting background, so I'm pretty sure I would favour the fast twitch side of the scale.

My question I guess is, do you have any advice for someone of my height? And what would be a good next step after the ectomorph training program?

Thank you for your time and advice if in fact you do get the time to read and reply to this. I look forward to more of your books and articles.

Thanks again,
Aaron


My Answer- Well you've given me 3 very important clues:

1) You're tall.
2) You're fast-twitch.
3) Your hormones don't match your fast-twitch makeup.

You fit the easy-hardgainer mentioned in Tactics and Strategies. You have a limited amount of T, so you can't fully exploit the growth potential of your fast-twitch muscle fibers. This means that you need to train with a low number of sets at heavy weight, low reps. 3-4 sets of 4-8 reps is a good range for you.

Given that you are quite tall, this adds another dimension to your training. You should incorporate a lot of partial movements and some barbell movements with chains. I devote a whole chapter to partial movements in Tactics and Strategies. Incorporate rack pulls and half presses in the power rack.

So to sum up: heavy partials to hit the fast-twitch muscles on your tall lanky frame.

Maintaining the Pump

I try to do the approach that you suggested with the 3-days-a-week pyramid routine. The problem is that on my off days I feel like I'm
losing muscle. Or I have a strong urge to just go and lift, because I
don't feel pumped up. Is it normal to feel this way?

-Ahsan Ali


My Answer: Yes that is normal for some people, particularly ectomorphs. But there is a big difference between "feeling" like you're losing muscle and actually losing muscle. The pump that you get from working out is transient. It is temporary, and it is not a true indicator of your muscle size. Nevertheless, some people get addicted to the pump and want to have it all the time, so they go to the gym all the time.

If you feel like going to the gym every day, then go right ahead. Split the workout in half according to upper body and lower body. Alternate between upper and lower workouts throughout the week.

And because you've split the workouts in half, don't be tempted to add more exercises, because you will overtrain and lose the pump. The pump is indicative of your anabolic state. If you pump up easily, then this indicates your body is in an anabolic state. If you do too many exercises or your workout goes on for too long (over 45 minutes), then you will be unable to maintain that pump, because you've overstressed your muscles and the capillaries within these muscles have now collapsed.

So don't be greedy. Workout just enough to get the pump.

Layoffs and Detraining

Hi James,

I have one question to ask: I have been training for a few months. Do you think that I should rest for 1 or 2 week without training? BTW I workout 3 times a week.

-Kenny T.


My Answer: If you've only been strength training for a few months, then you're still a newbie. So I don't recommend prolonged layoffs within the first year of your training. Most of your gains in size and strength will occur in the first year of training, so it's best to take advantage of this window of opportunity.

If you want to take a break because you're going away on a trip or you're busy taking care of important matters, then by all means take a break. One week at most. Any longer and you will detrain and atrophy. In other words, you will lose size and strength the longer your layoff.

If you're an advanced bodybuilder and you've already got a decent amount of muscle and strength, then you can take periodic layoffs. People who've already built up a large muscular physique can maintain their physiques on less frequent training. Which is why you find a lot of bodybuilders hitting a body part directly only once a week. This is why Volume Four: Training for the Busy Bodybuilder is meant for the advanced bodybuilder.

Q&A

Mike from Michigan again. I see the ectomorph program has gotten a ton of attention on your blog. I understand why! I just finished a 6-week cycle of the program (some minor adjustments due to being a police officer with a family lifestyle) and made SIGNIFICANT increases across the board. The weights on each exercise and set increased over each of the 6 weeks. And yeah, I'm nerdy enough to have calculated my percent of increase of each. I was stunned!

While I only gained about 4 pounds, I feel fuller, thicker, and definitely stronger. The brief bouts of intensity were exactly what I needed. So here's my question: How long should a person wait before digging in for another 6 weeks of the program? During my "off time", I'm training "crossfit style" in preparation for the Tough Mudder in April, which requires strength AND endurance... and I want to be both.

Thanks again for your insight and for turning me on to this marvelous idea!

-Mike


My Answer: Glad you like it. As far as off time, you can lay off the ectomorph program for at least 2-6 weeks. Go ahead and do your Crossfit training for however long you need to, and come back to the pyramid program when you're ready. Good luck on the Tough Mudder!


I just read you article Return to Cop Land on the Bodybuilding.com website and wanted give the workout a try. Quick question. What do you do during week 3? It doesn't specify in the article anywhere I can see.

Cheers,
M. Bowers


My Answer: That is a typo. What is listed as Weeks 4-5 are actually Weeks 3-4. Hope that clarifies.


I'm 15 years old. I'm very skinny: 42.6kg and I'm 169cm tall. I want to gain muscle mass but not fat. My body fat is 1.73%. I can go up to 4% or 8%, but I really would want to keep the abs while getting bigger. Is it possible? Can you help me and guide me please? I'm really confused now and not sure where to start.

Thanks.
Nus Aosm


My Answer: I don't know how you got 1.73% body fat, but you should be dead. Essential body fat (minimum that you need to survive) is at least 2-5%. Less than that and you either had a faulty measurement or you're one of the walking dead.

Anyway, if you want to know where to start, then start HERE.


I recently received your program for the ectomorph. It says in the program that it is for 3 days a week. By this do you mean:

Monday-workout
Tuesday-off
Wednesday-workout
Thursday-off
Friday-workout
Saturday-off
Sunday-off

If this is what the program means by 3 days, I have a question:
Isn't it too much rest after Friday's session till Monday?

Also can we spread this workout into 6 days. There are 6 exercises in the program. Will it be wrong if I do half of them on Monday and the other half on Tuesday? Assuming the table above is what the program means by 3 days then 6 days will be something like this:

Monday- 1/2 of the workout (3 from the total 6 exercises)
Tuesday- 2/2 of the workout (the other 3 from the total 6)
Wednesday- 1/2
Thursday- 2/2
Friday- 1/2
Saturday- 2/2
Sunday- off

I just like working out very much, and I want to do it every day. Also 1 hour workouts are a little bit long for me. I can't seem to focus for an hour.

Thank you very much for the program, and thank you for all the information on your blog.

-Faruk E.


My Answer: That sounds perfectly fine. Go with the 6 day a week variation. Short and sweet done frequently is better than long and less frequently.

Tempo on the 10-8-6-15 Program

Hey Mr. Chan,

What should the lifting tempo be with this program? Any recommendation on what kinds of food I should be consuming while following this program?

Thank you very much,
-A. Herrera


My Answer: As a general catch all rule, it would be ideal to perform each rep with slow negatives, fast positives. Tempo is always tricky, however, because tempo depends on the mechanics of the exercise and the muscle group being worked. Some exercises simply don't allow for slow negatives without a reduction in weight.

Given the exercises listed in the program, this what their ideal tempos should look like:

Bench press- slow negatives, fast positives
Pulldowns- fast negatives, fast positives
Laterals- fast negatives, fast positives
Dumbbell curls- slow negatives, fast positives
Close grip bench press- slow negatives, fast positives

Muscle Strain

I've been doing the 10-8-6-15 program for almost two weeks. So far I've got more strength.

But I have sore shoulder muscles while doing the V-bar pulldown. It happened last training day while I did the 1st set of V-bar pull down.

I thought it was because I had not warmed up yet, so I ignored that and finished the program. And I did the stretch carefully. I thought it was chronic inflammation, because I didn't know why it hurt. But I still had the feeling during today's training (V-bar pulldown). I stopped this time.

I went to the doctor tonight and he said my infraspinatus and teres minor muscles were strained. Here are my questions:

Should I stopped training and do the rehab until they are recovered? Like external rotation exercises? Or I can switch the V-bar pull down to lat pulldowns if I don't feel pain in that way?

If I stopped training, should I reduce my protein intake? Because I now take in 126 grams. I think I may get fat if I consume that amount of protein and don't train enough.

I am very depressed now. I am injured and may drop down in weight. I've trained and gotten progress on the program obviously. I don't want to stop, because I know I can get what I want by doing this. Could you give me advice for what I should do and not to do?

BTW I just checked the amount of protein intake rather than carbs and fat. Should I focus on carbs also? Thanks so much for your help.

All the best,
Mike


My Answer: Switching from a V-bar pulldown to a lat pulldown will not help. Try switching to seated cable rows instead and do 4 sets of 15 reps. Replace the lateral raises with a rotator cuff exercise, doing 4 sets of 15 reps. If you find that you can do both exercises without any pain, then go with this modified program. The goal is to induce recovery by pumping the area with blood and supplying the injured muscles with nutrients.

If you cannot do any back exercise without pain, then stop upper body training altogether and just focus on lower body training for 2 weeks. Don't worry about hitting your target of 126 grams of protein during this time.

High protein intake, even if you're not working out as much, will not cause you to gain fat as much as high carb intake. Get over your fear of protein and fats. Volume One: The Articles and Volume Four: Training for the Busy Bodybuilder have chapters that explain diet.




James,
I am trying out your mesocycle in Volume 2. I am very pleased with the 1st density phase I completed, and now I am into the volume decompression. I am jumping ahead to plan out my next density phase and putting in my own exercises. On page 45 (to be exact) I was wondering what rep range I should follow? Also, you list things like Quads/Hamstrings. Is that a superset? And just one other question: you list things on the T-boost with a “,”. Like "Chest,Triceps." Is this a superset also?

D


My Answer- Supersets are denoted by "/" and "\." So if you have an arms superset, then it would look like this:

/ Biceps
\ Triceps

If you have a single hash mark separating the 2 body parts (such as Quadriceps/Hamstrings) and it says "triset," then choose 3 exercises that work both muscle groups in any combination. For quads and hamstrings for example, you can do back squats (quads/hams), leg extensions (quads) and leg curls (hams).

When the program lists 2 or more body parts separated by commas, then that means you must choose a single exercise to work all of those muscles. So for "Chest, triceps" you would plug in an exercise such as the bench press, since it works both body parts

Too Much Protein?

Today was my formal training according to the 10-8-6-15 program. I felt great, and I'm planning to go with it for about 4 weeks.

As you recommended I'm checking my diet. I learned that I should take 1 gram of protein per pound of body weight per day. In that case I should consume 126 grams protein per day. Isn't that too much for me?

I have my protein from chicken, pork, fish, beans, beef, skim milk, and whey protein (just after training). Some of my friends told me that consume too much protein will do harm to our liver and kidneys, because nitride compounds are removed by them.

But I think that if I train appropriately and hard enough, the protein can all be used to build muscle. Is that right?

Should I count exactly what I have consumed of protein to match 126 grams? If so, could you tell me how?

All three of my meals contain protein, and my snacks will be skim milk for casein and with bread. Could you give some advice on how to distribute them? And should it be different when it comes to training day and off days?

Thanks so much for your help

All the best,
Mike


My Answer: The notion that a lot of protein will harm your kidneys and liver was perpetuated by studies on people who already had damaged kidneys. If you're a normal healthy human being, then your body can handle quite a lot of protein. BUT it's still a good idea to cycle your protein intake.

What normally happens is that when you increase your protein intake, you gain muscle. Over time, however, your body will become used to the protein intake and you have to increase the amount you ingest. You make some gains at first, but guess what? Your body again becomes accustomed to eating that amount of protein, just to maintain its size. It's a never ending cycle. This is why a lot of bodybuilders ingest 200-300 grams of protein a day.

Your body is meant to deal with the scarcity of food: scarce protein, scarce calories, scarce fat. It is meant to survive in times of famine, and to load up when food is plentiful.

What you have to do is to shoot for 126-130 grams of protein everyday. Over time your body will become accustomed to eating that amount, so you must reset your metabolism by dropping your protein intake periodically. Choose one or two days (preferably non-training) out of the week where you avoid protein powders. Eat as many carbs as you want, but don't worry about hitting your 126 gram target. Then go back to eating 100+ grams daily. 5-6 days of high protein, 1-2 days of low protein.

A great way to figure out your protein intake is to open a free account with Fitday.com. This service will help keep track of your protein intake, as well as carbs, fat and calories.