Showing posts from July, 2013

Exercises After Back Fusion

Hello, I was just reading an article you have on about strength training and would like to ask your advice. I am 43 and am on a diet through a hospital, because I gained quite a bit of weight. I am down 40 pounds (from 262 to 222) and am starting to work out. I have had 3 back surgeries and have a fusion in my spine. 

I want to do some strength training, because at this point I have virtually no upper body strength. I was wondering if you could tell me a good routine to get my strength built up and help progress the weight loss, since I have a fused back. I would imagine there are some things I can not do anymore like squats. 

Thanks for your time. 
-Rob Z.

My Answer: Your best bet is to do a mix of machine exercises and calisthenics: pushups, inverted rows, hip bridges, bodyweight squats, etc. You don't want to do any weight bearing exercises with barbells or dumbbells, as these exercises will stress your back more.  Just choose body weight and machine exercises tha…

Circuit Train with Weights

Q: I found your contact info on a police officers' bodybuilding article. I don't know if you could shed some light on my situation if you have the time. I currently am doing the Insanity program but am constantly questioning whether not it is really helping me physically. I don't know what you might suggest. 

I am a full time city police officer and thinking about incorporating a weight training workout along with Insanity to build mass and strength. If you have any suggestions I am always open to new and better suggestions. 

Thank you.

Patrolman, Washington Police Department

My Answer: Question is what are your reasons for doing Insanity?  What do you hope to get out of it?  Fat loss?  Lose weight?  Get ripped?  Increase endurance?

If you're doing Insanity for any of those reasons, then that's fine.  But Insanity is not going to get you big and strong.  I personally do not like aerobics classes or boot camp where you jump around doing every body wei…

The Value of a Flushing Set

First of all I would like to thank you for the great article you have on It was very helpful and I plan on following the routine you had on there. 

I was planning on buying your book so I can follow a more detailed approach but unfortunately I am won't be able to anytime soon. I am a Soldier in the United States Army and currently deployed to Afghanistan. I will be coming home to the United States very soon but because of that we are not allowed to order stuff or get stuff in the mail because the NCO's would have other more important things to do than mail.  Seeing the reviews about your books I will definitely order that book asap. 

-I am in Afghanistan so on my downtime I go to the gym, I try to workout with my buddies but most of the time I go by myself, I try to workout Monday through Friday and Saturday+Sunday would be rest days. I do Chest, Back, Legs, Shoulder and Biceps+Triceps. Each muscle has their own days, this is what I was told to do. I have about…