Showing posts from January, 2012

Lift Often to Get Rid of Soreness

I am currently following your Hypertrophy Training for the Ectomorph routine and was wondering if you could talk about soreness. The routine has a 1 day on, 1 day off layout. My question is: If I am still sore after a rest day, should I still lift? Should I only lift the muscle groups that are not sore? Did I strain my muscles too hard on the previous training day?


My Answer: Soreness is a normal thing that you will eventually get used to. Normally people get sore, because:

1) They haven't worked out before.
2) They haven't worked out for a long time.
3) They did a new exercise.

People think that soreness equates to damage, but in reality, the soreness occurs in part because the lactic acid created from training leaves behind waste by-products which "tickle" your nerves. The only way to get rid of these waste by-products is to train again, clearing them out by pumping blood into the sore muscles.

If you stick to the same program with the same exe…

Prolonging Muscular Tension Through Compound Sets

Hi James, I love your book Neo-Classical Bodybuilding, although I'm still early on in the routine. I have a question concerning the Insulin/T Workout on page 32. The Arms Superset specifies "lying dumbbell curls to seated dumbbell curls (12-15 total reps)."

Do you mean to say lying curls OR seated curls, or is this a compound technique in which you sit up and then curl?

Let me know! For now I'm just going to do a seated curl and then the diamond pushups.

Thank you!

My Answer: Yes it is a compound set where you perform 7 reps of lying dumbbell curls and then immediately sit up and do another 7 reps of seated dumbbell curls with the same weight. Seven is the target number, but if you can perform more reps on either exercise, then keep going.

With compound sets you want to minimize any rest in-between exercises. To do this, you can use the same weight but move your body position to alter the force curve. So a pair of dumbbells might feel somewhat heavy during…

Don't Delude Yourself About Your Exercise Performance

I just finished reading your article Hypertrophy Training For The Ectomorph and found it quite helpful. I have been trying numerous regimens from but nothing seems to work. I have been at 160-170 pounds since high school (I am now a junior in college). I am most definitely going to try the 10-8-6-15 approach after reading the article.

I had one question however: What weight should I be using for each set? Should I be aiming for failure on each and use a different weight for each? Or a comfortable weight where I can complete all sets at the same weight? Any and all insight you can give me would be much appreciated.

Thank You!
Jake C.

My Answer: Start off with your 10 rep max and increase the weight by small increments from set to set. No more than 5-10 pound increments. On your 15 rep set, you should drop the weight down to your 15 rep max. Your 10 rep max is your base weight, the weight that determines the poundages for the subsequent sets. So try to increase your bas…

Cardio on the Complete Strength Athlete Program

Hi, I would like to know: how often should I do cardio on your workout on called Become A Complete Athlete?

Thank you!
- Julien

My Answer: If you want to incorporate cardio into the Complete Strength Athlete program, then I would suggest 2 cardio sessions a week, preferably as separate workouts. If you've read my previous blog posts, then you should know that I recommend sprint intervals. Twenty to thirty minute max.

Increasing Muscular Endurance for Police Training

Are all four workouts from the Wingspan article done on the same day or separate?

-C. Ayotte

My Answer: Four workouts means four separate days.

Q: I'm currently training to become a police officer for the Calgary Police Department in Alberta, Canada. I had just read your article at for police training, and I was going to start using the workout as my workout routine.

However, being a motorcycle mechanic right now, I have invested very little time in fitness. I have always eaten healthy though and can lift a motorcycle motor (60-80 lbs.) if needed. I'm coming up on my last year of apprenticeship for motorcycle mechanics, after which I wish to try the police recruitment tests. Since I have not really worked out at all, do you still recommend the workout described in the article? I'm looking at some of the squat lifts labelled expert and the guys doing them in the pictures are using more weight than I could possibly handle right now. Should I use a lighter weig…

Getting Ripped for 2012

I was googling programs on how to get ripped. I have been going to the gym on and off for three years and have tried several supplements such as Ripped Hardcore, Animal Cuts and protein shakes to mention a few. I have also tried eating 6 small meals a day. It could be that I am doing something wrong. Could you give me any advice?

Kind Regards,
Sakhile D.

My Answer: I was at the gym the other day, and it seemed a lot more crowded than usual. Then I realized that everybody was sticking to their New Year's resolutions. Normally people start off exercising consistently at the beginning of the year, but then they lose focus and next thing you know by mid April they saying to themselves, "I want to lose this gut for the summer."

Anyway Sakhile, I have no idea what you're doing wrong, because I have no idea how you're training and what you're eating. People lose focus in their training and dieting because of 2 things:

1) They don't know what specifically to…

TRX Chest Compound Sets


First off just a huge thank you. Working out is a challenge and fun and at times got me wanting even more! The only question is after 13 weeks of density, volume and frequency training, I am choosing to focus on a chest specialization. How long do I follow that? And how many days a week do I train? My problem area is my center upper chest right before the clavicle.


My Answer: Glad you like the workouts from Neo-Classical Bodybuilding. The chest specialization program should be done for three weeks. As you can see in the chart, it is a four day a week program.

If you're looking to build up the upper chest, then you should focus on shallow incline presses (20 to 30 degree incline). If you have access to TRX straps, then try chest flyes followed immediately by chest press: