tag:blogger.com,1999:blog-66784181813838088922024-03-05T21:31:47.962-08:00Strength and PhysiquePersonal training for the professional warrior.Unknownnoreply@blogger.comBlogger512125tag:blogger.com,1999:blog-6678418181383808892.post-27338696729468960152024-02-29T09:24:00.000-08:002024-02-29T09:24:12.743-08:00Upper Chest Plate Raises<iframe width="480" height="270" src="https://youtube.com/embed/MJXobfKICR8?si=rM7TrQ82QYOz23lX" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-35831447044477560062023-12-13T08:44:00.000-08:002023-12-13T08:44:20.351-08:00Four Biceps Curl Variations<iframe width="480" height="270" src="https://youtube.com/embed/GIpm4x0RHl4?si=rOf3CPdgmWsuPo3S" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-34000686953641707552023-11-29T08:21:00.000-08:002023-11-29T08:21:54.964-08:00Push up Variations for the Chest<iframe width="480" height="270" src="https://youtube.com/embed/9Ea-rPgzhK8?si=PVlDm5wxP1uE1af5" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-75533210901815243332023-11-17T12:55:00.000-08:002023-11-17T12:55:48.979-08:00Toss and Catch Exercises for Fast Twitch Muscle Fiber Growth<iframe width="480" height="270" src="https://youtube.com/embed/OzIxtYxAMQE?si=_zzGcMPX_AMMvdQN" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-88956608984168958192023-10-31T08:54:00.000-07:002023-10-31T08:54:00.591-07:00Rear Delt Row to Kickback<iframe width="480" height="270" src="https://youtube.com/embed/hiFhmvYSKIM?si=rj48YD3t6NJTGZgc" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-10838444789268941312023-08-09T07:31:00.004-07:002023-08-14T07:01:02.672-07:00Unilateral raises for the shoulders and chest<iframe width="480" height="270" src="https://youtube.com/embed/9x2QJH40o08" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-72703410503768913862023-06-29T12:48:00.002-07:002023-06-29T12:48:28.466-07:00Upper Body Flow<iframe width="480" height="270" src="https://youtube.com/embed/WCctM1bo2X8" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-47759106371852921692023-05-25T12:22:00.001-07:002023-05-25T12:22:16.553-07:00Body Weight Quad Blasters: Deadman's Raise, Beggars Knees Squat<iframe width="480" height="270" src="https://youtube.com/embed/5e_4T1r8YYA" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-50697835991386856192023-05-09T08:59:00.000-07:002023-05-09T08:59:14.969-07:00Should kids lift weights?<iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/xT-jssVAz04" title="YouTube video player" width="560"></iframe><p> Hi James!</p><p>Thanks for answering my previous questions! (I don't respond on your website as 'Blogger' wants me to log in with my Google details which I'd prefer not to do. A shame they don't offer user accounts themselves) I really enjoy reading your blog and watching your youtube channel.</p><p>I was wondering what your view is on children strength and weight training? Can any of your programmes or exercises be used by them? My son is 10 and he's pretty active in sports. His body type is the same as what mine was at that age, a classic ectomorph. I waited till I was 18 before starting weight training, with the view in previous decades being that one should wait till their body is fully grown before commencing weight training.</p><p>That view seems to have changed, with many doctors and scientists saying there is no evidence to prove that weight training for children stunts their growth or is detrimental. There are still some medical experts who think weight training shouldn't be done by young people whose bones and growth plates haven't fully developed. In the middle of both views are medical experts who say that lifting weights isn't safe but calisthenics are.</p><p>I were wondering if it were safe for my ten year old son to do barbell squats or sissy squats, bench press or dips, and pull ups.</p><p>What's your take on it?</p><p>Best regards and thanks!</p><p>Kalwant</p><p>Leeds, England</p><p><br /></p><p><b>My Answer:</b> While there is no evidence that weight training stunts growth, certain exercises can make you shorter, albeit temporarily. This applies to both kids and adults. Exercises that place axial load on the spine (barbell squats, deadlifts, shrugs, overhead press, etc.) can exaggerate kyphosis and lordosis, making you shorter.</p><p>So there is some truth that calisthenics would be "safer" than weights, since with bar calisthenics such as pull ups and dips have you hanging from the bar(s) to stretch the muscles and decompress the spine.</p><p>A combination of calisthenics and weight exercises is safe for your son, as long as he's properly supervised.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-77925992000144354082023-03-10T09:06:00.006-08:002023-03-10T13:11:05.855-08:00Telle Cable Exercises<iframe frameborder="0" height="270" src="https://youtube.com/embed/k7P8qgpyki8" width="480"></iframe><div><br /></div><div><br /></div><div><b>Q:</b> Hi, how are you? I'm sending you this email to ask you if you have a copy of Beyond 2001 or Tellekinetics?</div><div><br /></div><div>They are impossible to find but you seem to know the material inside and out!</div><div>I was wondering if I could pay you to scan and upload these books for me?</div><div><br /></div><div>I know it's a lot to ask but you really are my only hope.</div><div><br /></div><div>Thank you!</div><div>Ander</div><div><br /></div><div><br /></div><div><b>My Answer:</b> Ander, I do NOT have a copy of Beyond 2001. I know it seems like I have a copy because of all my videos on Telle's exercises, but I don't have a copy of the book or video tape. I learned of Jerry Telle back in 2001, when he wrote articles for the defunct <a href="http://web.archive.org/web/20060101065645/www.dolfzine.com/page2.htm">Dolfzine.</a> He submitted some of these same articles to T-nation, but they've been purge from the site.</div><div><br /></div><div>Who do I know that does have <a href="https://www.theelitetrainer.com/a-lateral-raise-from-beyond-2001/" target="_blank">Beyond 2001</a>? Other strength coaches at the time had <a href="https://www.theelitetrainer.com/a-lateral-raise-from-beyond-2001/" target="_blank">copies</a>, so give them a try. Charles Poliquin had a copy, but of course he's passed away. </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-38575238417903442652023-02-28T12:37:00.005-08:002023-02-28T12:37:33.981-08:00Low Cable Exercises<iframe width="480" height="270" src="https://youtube.com/embed/fYErn8Uf4PY" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-29313017182202155552023-02-21T07:59:00.007-08:002023-02-23T09:26:43.519-08:00Kettlebell Leg Lift, Romanian Deadlift Press Out<iframe frameborder="0" height="270" src="https://youtube.com/embed/0CU55gkFolI" width="480"></iframe><div><br /></div><div><br /></div><div><div><b>Q:</b> Another hello from England! I was always led to believe that narrow grip tends to build more back thickness and wide grip builds more back width. Because of this, I've normally done a varied grip range; wide grip, medium grip and narrow grip lat pulldowns/pullups. Taking your <a href="https://jchan.gumroad.com/l/yCHWe?layout=profile" target="_blank">HTE 2.0 programme</a> with the rep range 10-8-6-15, I would go wide grip lat pulldown for 10, medium grip for 8, narrow grip for 6 and then wide grip for the flushing 15. As my grip goes from wide to narrow, I can naturally lift more weight as your programme calls for.</div><div><br /></div><div>I noticed that in your <a href="https://jchan.gumroad.com/l/yCHWe?layout=profile" target="_blank">HTE 2.0 programme</a>, you've specified pull-ups, V-bar pulldowns and seated cable rows for back exercises. The latter two are more narrow grip exercises. Is there a reason why you've gone for these two exercises as opposed to a standard lat pulldown bar? Or am I reading too much into this?</div><div><br /></div><div>Best regards!</div><div>Kalwant</div><div>Leeds, England</div><div><br /></div><div><br /></div><div><b>My Answer:</b> Yes you are reading too much into it. The seated cable row with a V-bar handle is more of a back thickening movement. The V-bar pulldown, however, both widens and thickens the back. </div><div><br /></div><div>The V-bar pulldown is a pure hypertrophy movement (aka Shotgun movement), which is why I recommend it for the <a href="https://jchan.gumroad.com/l/yCHWe?layout=profile" target="_blank">HTE 2.0 program.</a> As long as you perform a full range of motion, you will feel a stretch of the lats at the top of the movement and a full contraction at the bottom.</div><div><br /></div><div>The wide grip pulldown is a "pivot point" movement to develop back width beneath the shoulders. The reason for this is that lat pulldowns stretch the lats and work the teres major. Working both back muscles gives you a wide shouldered V-taper, as opposed to the look of width and thickness only in the lats.</div><div><br /></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-73779657746697251352023-02-17T09:40:00.004-08:002023-02-17T09:40:27.868-08:00Hack Squat Hacks for the Home Gym<iframe width="480" height="270" src="https://youtube.com/embed/fdj20dERq1E" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-31269653872291650852023-02-11T08:19:00.001-08:002023-02-11T08:19:20.257-08:00Isometric Push Aways<iframe width="480" height="270" src="https://youtube.com/embed/HdZ75VFU4yQ" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-8607797393326801482023-01-23T13:10:00.006-08:002023-01-23T13:10:54.117-08:00Plate Exercises as Finishers<iframe width="480" height="270" src="https://youtube.com/embed/X27KCddV6w8" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-85114340855248675422022-10-25T13:37:00.003-07:002022-10-26T07:01:00.981-07:00Heavy Kettlebell for Biceps<iframe frameborder="0" height="270" src="https://youtube.com/embed/2poW6JeiHlM" width="480"></iframe><div><br /></div><div><br /></div><div><b>Q: </b><i>Hi there mate, I am into strength, fitness and physique. My equipment is a pair of push up handles. I use them for push ups in the hopes of deepening and defining my chest muscles. I seem to think they are better than the standard bench press with weights and bar. The handles are the York variety. Do you recommend them? Also are kettlebells the best equipment for increasing size of the biceps? </i><div><i><br /></i></div><div><i>Many thanks for your time,</i><div><i>BARRY C. </i></div><div><br /></div><div><br /></div><div><b>My Answer:</b> Well Barry, push up handles and kettlebells are great tools in helping you get a great body. Do I recommend them? I only recommend these tools as <em>additions</em> to a toolbox. You build a house with many tools, right? You can't build a house with just a hammer alone, but you do use the hammer more often than other tools. </div><div><br /></div><div>Same thing with free weights. To build up the chest, you'll be hammering away with bench presses. Push ups are just the finishing touch. In <a href="https://www.amazon.com/Strength-Physique-Articles-James-Chan/dp/1438214480/ref=sr_1_1?ie=UTF8&s=books&qid=1248818948&sr=1-1" target="_blank">The Articles</a> I go over a method that uses both bench presses AND push ups to get thick, striated pecs. </div><div><br /></div><div>Now I consider kettlebells to be a "hammer" for your biceps development. All curling movements are just fancy supplementary tools compared to kettlebell moves, which are your bread and butter when it comes to big biceps. </div><div><br /></div><div>To answer your question: yes, kettlebells are the best equipment for increasing the size of your biceps. <strong>BUT</strong> you are asking the wrong question. You should ask, "What <em>program</em> is the best for increasing the size of the biceps?" </div><div><br /></div><div>What different tools do you need to build your biceps? You cannot build your biceps to their fullest potential on kettlebells alone. Anybody who's read my article <a href="http://www.bodybuilding.com/fun/jameschan2.htm">Direct Assault: The "Case" for Arm Training</a> should know this. I devote a whole chapter in <a href="https://www.amazon.com/Strength-Physique-Articles-James-Chan/dp/1438214480/ref=sr_1_1?ie=UTF8&s=books&qid=1248818948&sr=1-1" target="_blank">The Articles</a> to selecting effective biceps movements.</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-47715036506680331052022-09-12T14:30:00.004-07:002022-09-12T14:30:45.621-07:00RELIFE Dip Station<iframe frameborder="0" height="270" src="https://youtube.com/embed/noZlb8bc_oA" width="480"></iframe><div><br /></div><div><br /></div><div><div>RELIFE Sports sent me their dip bar station for review. Very easy assembly with a connector bar between the stands for extra stability. The dip stand is light weight and portable, so you can bring it anywhere to do a full body workout:</div><div><br /></div><div><ul style="text-align: left;"><li>Dips</li><li>Leg Raises</li><li>Staggered Dips</li><li>Tucked Planche Dips</li><li>Wide grip supinated V-Bar Dips</li><li>Pronated V-Bar Dips</li><li>Vertical grip Triceps Extensions</li><li>Tucked Chin Rows</li><li>Australian Pull ups</li></ul></div><div><br /></div><div>Check out the RELIFE Sports website for this equipment and more:</div><div><a href="https://www.relifesports.com/product/dip-bar-station/">https://www.relifesports.com/product/dip-bar-station/</a></div><div><br /></div><div><a href="https://www.relifesports.com/">https://www.relifesports.com/</a></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-22938222454035417762022-08-25T12:37:00.004-07:002022-08-31T07:35:27.137-07:00I Need More Swing Bell!<iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/LJoHkiMwvXw" title="YouTube video player" width="560"></iframe><div><div><br /></div><div><br /></div><div>The swing bell (as known as sashi ishi in karate) is a simple weight you can add to your home gym. Since the weight is in the middle of the handle, your muscles are constantly engaged in lifting and balancing the weight through out the entire range of motion. Swing bell exercises include:</div><div><br /></div><div><ul style="text-align: left;"><li>Curls</li><li>Underhand military press</li><li>Standing chest press</li><li>Swing bell laterals</li><li>Overhead extensions</li><li>Kneeling Swing Bell Thruster with under hand grip</li><li>Reverse Curl to Military Press to Overhead Extension</li><li>Push ups on a Swing Bell (like doing push ups on an ab roller)</li><li>Swing Bell Overhead Walks- Walk in a Figure 8 with the swing bell overhead. </li></ul></div></div><div><br /></div><div><br /></div><iframe frameborder="0" height="270" src="https://youtube.com/embed/tJBVbzCST-s" width="480"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-36913171692082226462022-08-09T15:19:00.000-07:002022-08-09T15:19:24.846-07:00More Effective L-Lateral Raise Variations<iframe width="480" height="270" src="https://youtube.com/embed/vIEKOqDUwa8" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-83619500478029416412022-07-27T07:10:00.001-07:002022-07-27T07:10:13.797-07:00Bottom range squats to target the VMO<iframe width="480" height="270" src="https://youtube.com/embed/b3P7-dMvewY" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-60701975540178441502022-07-18T15:43:00.004-07:002022-07-18T15:43:39.697-07:00Over and under pull ups<iframe width="480" height="270" src="https://youtube.com/embed/eSzDsVyMf10" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-5925274939322885472022-07-14T13:15:00.002-07:002022-07-14T13:15:13.345-07:00Unconventional Squats for Unconventional Size and Strength<iframe width="480" height="270" src="https://youtube.com/embed/KnPEquQzrmM" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-15311548575390186752022-05-24T15:24:00.003-07:002022-05-24T15:24:37.600-07:00Shoulder Blast Isometrics<iframe width="480" height="270" src="https://youtube.com/embed/MZl5v1aQXCY" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-81190629969069638712022-05-19T16:00:00.006-07:002022-05-19T16:00:40.013-07:00Old School Bodybuilding Squats<iframe width="480" height="270" src="https://youtube.com/embed/XIGXwEcWfjk" frameborder="0"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6678418181383808892.post-10183504659166654422022-04-21T08:46:00.003-07:002022-04-21T12:42:48.945-07:00When to Use Eccentric Reps<iframe width="560" height="315" src="https://www.youtube.com/embed/QeBYkFrGMTc" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><p><b><br /></b></p><p><b><br /></b></p><p><b>Q:</b> Having finished reading your <a href="https://jchan.gumroad.com/l/EbRl" target="_blank">Neo-Classical Bodybuilding</a>, I noted that in the "Body Contract 2.0" chapter you state, "The problem is negative training is so traumatic that it will that it will knock out testosterone receptors in the trained muscles."</p><p>I've been following your <a href="https://jchan.gumroad.com/l/yCHWe" target="_blank">Hypertrophy Training for the Ectomorph</a> which is fantastic. Your article on ectomorph training mentioned not overstressing the nervous system which is more sensitive for ectomorphs. Should ectomorphs keep the time spent on the eccentric/negative portion of their reps to a minimum, i.e. do them a little quicker rather than deliberately slow? Or do ectomorphs need this added muscle engagement time to maximise growth?</p><p>Best regards and thanks!</p><p>Kalwant</p><p>Leeds, England</p><p><br /></p><p><b>My Answer:</b> Yes, ectomorphs do need to emphasize eccentric reps to maximize muscle growth, but it is far more complicated than just testosterone receptivity and nervous system recovery.</p><p>Negative reps need to be used sparingly, and hence tempo needs to be cycled throughout the program. Varying tempos elicit varying hormonal and growth responses. For an ectomorph, you are trying to maximize all channels of hypertrophy. Now when should you emphasize eccentric reps? </p><p>Ultimately it comes down to fiber type. Fast-twitch muscle fibers hypertrophy much more on negative training than slow-twitch fibers. If you are pushing or pulling heavier weight for lower reps, then you are tapping into fast-twitch muscle fibers. Hence, lower reps require slower negatives as opposed to high reps.</p><p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://jchan.gumroad.com/l/EbRl" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="240" data-original-width="192" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSU2s_bEFvuWkdRZPeimgFrah3iY-embaXJz2EzwDQDSX8oweoJ2Dko2OMpgW8fdMgGh0MiDQIqd2JAtSv1IkVyOUbCCPAZH05tzYzCcObD8DK6Mfp2Pln_Z6ibsawOS0Q3ebgLzrQtjCMoDWKCX3T_eTFDunaG6_2NXI7iF7-kccX-DuTiX_Qo0n-/s1600/SPV2.jpg" width="192" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Unknownnoreply@blogger.com0