Showing posts from August, 2016

Strength and Physique Q&A

Q: "Hello my name is J. L., and I read an article with your name and your skills. I have a question: I was a police officer in PA, and I was released from the department, because I failed my 1.5 mile run. I am a stocky guy and running was never my favorite thing to do. Now I am going for another department, and of course I have to run.

"Do you have any advice on what I can do to improve my run? I'm currently running a 9 minute and 30 second mile. And I have to run a 12 minute 1.5 mile. I run every other day and do strength training, and I am getting no where to achieve my running goal."


My Answer: I'm not the running expert. My fortes lie in strength training and in bodybuilding. If you're stocky, however, then you should really focus on losing some weight and dieting. Go on a vegetarian diet. If you have the discipline, then go on a vegan diet. Lose the weight training and just focus on running.

I know this runs counter to my usual training and diet advice,…

Hypertrophy Training for the Ectomorph

Q:"I have been doing the pyramid workout for a bit now. I haven't been doing the 10-8-6-15 the whole time. I have been doing it for a month or so now, but I have been changing it up from 10-8-6-8 to 10-8-6-6, which I am currently doing.

"I have been trying to go for about 3200 calories a day. I have gained some weight but not a lot. I look a bit more defined, but not a lot also. Also I have been switching up the exercises every two weeks or so but keep some core ones.

"My question is should I continue to do this till I put on some more weight? I went from 132 to 137, till I get to about 140 or so. Or should I change it now? I'm not sure about the 5x5, because I can't find anything about it or what exercises to do. Should I try something like:

Monday - Chest, Shoulders, Triceps, Biceps, Abs
Wednesday - Legs, Back, Abs
Friday- Chest, Shoulders, Triceps, Biceps, Abs
Next Monday - Legs, Backs, Abs

-N. Ponte

My Answer: Yes, change the program. 5x5 is fine. It's simpl…

Top 5 Free Weight Exercises for the Hamstrings

Q: What are other good exercises for the hamstring other than deadlift? I have a home gym but I don’t have a lying leg raise machine. Thanks.

My Answer: In the hamstring chapter of High Tension Exercises for Muscular Growth, I list out the best hamstring builders.  They are categorized as either leg curl variations or deadlift variations.  So if you don’t have access to leg curl machines, then concentrate on the deadlift variations.  You can build some rather thick bundles of steel just from the following exercises:

Barbell Romanian deadlift

Single leg dumbbell Romanian deadlift

Deficit Romanian deadlift

Good mornings

Floor glute ham raise
The floor glute ham raise is a body weight exercise that resembles the leg curl, but it is extremely tough to do.  It requires that you have a training partner to hold your legs down, or you can secure your ankles underneath a heavy piece of equipment.  You’ll slowly lower your torso under control.  When your body reaches the floor, push off in an explos…