Strength and Physique

Q: James, I know I email the crap out of you, but I wanted to say thank you. I have never looked as good as I do now. All the respect to you. -Brad My Answer: Thanks for the high praise, and kudos to you for sticking to my training principles.  A training program is only as good as the trainee's commitment to the program.  I run into a lot of people who ask for advice all the time, but can never commit to acting on that advice.  It's kind of frustrating when I tell people to quit drinking sugary drinks, and they're sitting in front of me slurping a Monster energy drink saying, "I don't know why I can't lose fat." It's not so much that people lack discipline that frustrates me.  I can understand when people don't want to work out or don't want to diet, because I myself lack discipline on things other than exercise.  Hell, plenty of people have seen me eat a pizza or a bag of chips and said, "Hey James, I thought you were M

It's weird, but I have lost 10 lbs, and people say I look bigger. I have abs now and no love handles. Is it normal to look bigger and yet weigh less? My Answer: Yes, this is perfectly normal.  Nobody gives a rat's ass as to how much you weigh.  You don't walk with a number on your forehead.  They're only impressed by how you look.  If you're fat, then your fat is going to be inside and around your muscles.  Fat gives you size, but it doesn't give you the shape of muscularity.  Fat hides your muscles.  If you burn all the fat inside and around your muscles, then they will have shape.  The striations of your muscles will be clearly defined, and that definition makes you look bigger and more muscular. Quality muscle, muscle that is hard and lean, is far more impressive than fat smooth muscle.

Q:  Hi my name is Jay, and I am 6'5" tall about 195 to 200 lbs and 15-17% body fat. I always did an endurance type of work out program, and now I want to build strength and gain some muscle mass. I am 34 and eat a relatively healthy diet. I was thinking about free weight strength training and my work out follows as such: Monday, Wednesday, Friday: Squats/Bench Press (super set) Deadlift/Military Press (super set) Bent Over  Rows Curls Triceps work Core work Then after a little rest, I go to the park and do some calisthenics, which is done circuit style: pull ups, push ups, chin ups, squat jumps/lunge jumps. Tuesday, Thursday, Saturday: cardio (sprint interval training, handball) Sunday: Rest Sets are 5 for the big lifts and 3 for other exercises. Reps 8-10. Would like to know what you think and if you have any advice, suggestions, or a better plan. Please, I'm all ears. Thanks for your help, expertise, an

Q:  Hello, my name is Mariah, and I am currently getting ready to try for the police department here in my city of Tucson, Arizona. I have heard of the changes in physical requirements for police officer recruits across the board, and I would like to step up my game to be able to pass the physical successfully.  I stumbled upon your blog online. I want to attempt your strength building routine. Would you be able to provide me some additional insight and tips I could use in my endeavor? Any help is appreciated.  Thank you and thank you for your service keeping the peace,  - Mariah  My Answer: If you haven't done so already, then you should find out what is the physical ability test for Tucson PD.  The best way to train for the physical ability test is to know what physical tasks you'll be tested on and then to practice those tests.  Unless they have updated the requirements, the Tucson PD physical ability test involves: 1.5 mile run Sit-ups (during one minute) Push-ups (in one