Strength and Physique

I was at the gym recently performing a front lever, a brutally tough exercise that will give you razor sharp abs. It's much harder to do than hanging leg raises or dragon flags, and much more effective at strengthening the abs. A couple of people have approached in the gym asking me how to do the front lever, so I thought I'd shoot this tutorial. By the way if you happen to see me in the gym and want to ask me a question about training, don't be shy.  I tend to look like a psychopath when I'm working out, but I'm just focused on my training. Anyway, I want to disclose something here: I'm not a gymnast, but I was able to do the front lever the first time I tried it. I was a bit shaky on that first attempt, and I couldn't hold it for long. But I didn't have to go through all of these progressions that I show in the video. I think the reason is that I was already strong on the subscapularis pull-up , which is a concentric pull-up followed by a...

Q:  Hey, I just did 12 weeks of your Building On routine from a few articles ago. I achieved very good results and enjoyed the lifts. A lot different than a standard bodybuilder's routine.  I'm looking for something new now. I want to lift 4 days. Are you familiar with with Doug's mass building routine ?  I value your opinion as what you have said has worked for me. If you are not a fan of this can you suggest something else? I appreciate it.  -Nick My Answer: Doug's program looks like a good one to follow after the Building On routine.  The reason is that the Building On program is an abbreviated workout with very low volume.  In contrast Doug's program is a high volume program, which will build more muscle.  Alternating between high volume and low volume programs is called "backcycling," and it is an effective way to build muscle over time.  I cover this muscle building strategy in my book Strength and Physique: High Tension Exercises...

Q: I hope you will answer a quick couple of questions. I am 5'8 and about 155 pounds. I have been lifting for probably 25 years. That has been very consistent for the past 17-20 years. Unfortunately, I have been around the gym for so long that my workouts have always been either the classic chest/tri, back/bi..... You know the rest. Or I have combined chest and back, legs, shoulders and arms (4 day routine).  I have recently read a lot from Layne Norton and others on training at least twice per week. Upper/lower rest upper/lower. I have been following that type of program for probably 6 months. I have changed it up with exercises and even did Layne's upper/lower rest and the 3 day hypertrophy.  With all that said, I have weighed the same for the 17 years - give or take. I have been 160-165. I would like to put on 5-10 pounds of muscle. I feel that I am a little more advanced than a beginner, but I would think I would be classified as an ectomorph (hard gainer).  Qu...