Showing posts from January, 2013

Change is good

Q: How often would you recommend to change the program of training? In terms of a change I understand varying amount of sets/reps, pause between sets, exercises. Usually I follow my individual program for 8 weeks after I stay off the gym for 1 week and start a new program afterwards. I would appreciate to receive an answer again. 


My Answer: I've answered this question before.  Please take the time to look through my blog, as you will find answers to many of your questions.

I'm a big believer in changing routines often. How long you stay on a program and how often you change it up will depend on a couple of things:

Is the program a block program?  In other words, is it the same workout every time you hit the gym, or does the program require you to rotate through a series of different workouts?  If it is a block program, then your training will get stale very quickly.  You can't stay on a block program longer than 3-4 weeks before you start to plateau.

If …

Working up to Max Weight

Hi there!

I am Karim from Germany. I've read many articles from you at
I have a question. I couldn't find any answers on the internet.

I am training for muscle size performing usually 3 sets at 8-12 reps. My question: I increase the weight with each set, performing the last set at maximum weight. So I do just 1 set with maximum weight on a particular exercise.

Do you recommend increasing the weight with each set until you reach maximum weight or would you perform each set at your maximum weight?

I am looking forward to your response.

Kind regards,

My Answer: Either way would be fine.  There are advantages and disadvantages to both methods.  If you're new to weight training, then the first method would be appropriate.  Working up to your max weight is less taxing on your body.

However, if you've been training for awhile, then you should perform each set close to max weight.  I don't believe in training at max weight all the time, because you're g…

Overcoming the Military PT Mentality

Q: Sir, I could use some assistance:

I need to gain muscle, as I am 6'2" and around 155 lbs. I'm an extreme ectomorph, and my doctor proclaims me at 3-4% body fat. I have an 8 pack, and when I flex it is all muscle and striations, but I know I am underweight for my height. Or at least could use some more strength and size for my activity level. I eat completely clean: only veggies, lots of protein (meat, eggs, and whey etc.) and very little fruit.

I am 30 years old and have been training non-stop for 9 years. I have been hospitalized three times:

First was in the service as a Navy SEAL/rescue swimmer. I got injured overseas, shrapnel leading to a ruptured bowel, removing my small bowel. I spent two months in the hospital and had two emergency surgeries to resection the bowel. I lost twenty pounds of muscle gained over five years of training.

Then a year later I got hit again (IED) leading to a shattered collar bone and scapula.  This had to be replaced with a titanium plate.