Strength and Physique

Q:  "James, I also read your program called  strength training for the police officer . I currently work for ICE/DRO. I don’t know if you had a chance to meet any officers from my agency, but in a nutshell we are the marshals of Immigration & Customs Enforcement. We do work in correctional environments as well as fugitive operations. Could you provide a simple and basic power lifting program to follow?" Thank you very much and stay safe. -CB My Answer:  Simple? Basic? You can't get simpler than the  3-5 Power Periodization  program. If you want to adapt this program for powerlifting, then simply substitute the competition lifts (bench press, squat, deadlift) and assistance lifts, but stick to the basic parameters: Weeks 1 and 2: 5x5, 3 minutes rest, 5 days a week Week 3: 3x3, 5 minutes rest, 3 days a week Also, don't do squats and deadlifts in the same workout. Alternate between the 2 from workout to workout for your legs. Test for your 1RM during Week 4.

Q:  I need help in widening my lats. I have tried many kinds of techniques, but all those exercises and techniques never work for me to widen my lats. My other body part I can manage to build muscle on my other body parts except for my lats. Can you guide me to which exercise is the best, and please give me a proper workout plan? Thanks. Regards, Simon My Answer: Can I guide you to which exercise is the best for lat development? Will I give you a proper workout plan for the back? I already did, Simon: Wingspan Workouts . Q:  I have a question about drop sets: How many drop sets are suitable for biceps and triceps if I do NO other biceps and triceps exercises during that particular workout? Today I did 2 triceps drop sets with a rest of 4 minutes between them. That wasn't very heavy. Maybe I could take 3-4 sets? Are 4 minutes rest enough? A typical biceps drop set looks like this for me: 16 kg - 15 kg - 12 kg - 10 kg - 9 kg. I choose weights that I can lift 5