Strength and Physique

Q: I have enjoyed reading many of your articles and programs. I have just started my law enforcement career with a department in Hawaii, and I find my training lacking. You are completely right about the way academy's train recruits. That being said I have a long history in lifting. I have been training since I was in the sixth grade, but I now find it hard to train as I once did. I still workout 4 to 5 days a week. I love running and strength training, and I know it is a strange combo. I still have most of my strength but would like to transition to the types of programs you describe. In addition, my cardio usually consist of running a total of 10 to 15 miles a week. I am looking for programs as you described like the one in the  Copland article. I am having trouble finding more information on workout programs of this type. I would greatly appreciate your help with the type of program I need to not only perform my job to the best of my abilities, but feel better as well. ...

Q:  In your 2nd book on page 94 there is a Modern Strength Training and Fat Loss Program. Some questions: 1) How long should I stick to this program? Is 2 months too long? 2) Is the kettlebell swing a warm-up? If so, I should use a lighter kettlebell 3) I can't take dips because of a shoulder injury. Do you recommend diamond pushups instead, or narrow grip bench presses or some other triceps exercise like triceps extensions for 5-6 reps? -C. Slotte My Answer: Yes, 2 months is too long.  I talk about how long to stay on a program in the previous post. The kettlebell swing will serve as a general warm-up, but you should use a moderately heavy kettlebell, not a light one. If you can't do dips, then stick with diamond pushups for as many reps as possible. GET BIG and order the Strength and Physique E-books “This book is terrific. It distills years of experience and research into short sections laying out specific, creative programs for the m...

Q: Hello, I'm a frequent reader of your blogs and write ups. I messaged you once before and you gave great insight and I appreciate it. One thing I have not seen you write about is your recommendation on how long to stick with a specific routine. Your advice and what you recommended works for me as other things have not in the past. I’m asking this question because I have done your 10-8-6-15 routine for about two months now minus the close grip bench at the end. The second part of my question is where to go from here. Would doing the same routine be a good transition or should I stick with the 10-8-6-15 format and just do different exercises? Just looking for your thoughts. Always appreciate your time in answering questions. -Nick   My Answer: 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 yo...