Strength and Physique

Q: OK, so I finished the 8x8 program and burned a lot of fat. Now I'm wanting to get on the 5x5 program.  Is it okay to incorporate 2 exercises for [the] chest on my chest day instead of one? My chest is real wide but not very thick. Any suggestions on this at all? I was thinking of doing dumbbell flyes. -Brad My Answer: Yes, you can add flyes to your chest workout.  You have 2 options: 1) Do 3 sets of 12 reps for flyes after your 5 sets of 5 reps for your chest. 2) Add flyes as a set extender to your 5 sets of 5 reps.  In other words, bench for 5 reps, immediately pick a pair of dumbbells and do 10 reps of flyes, rest.  So on and so forth until you achieve 5 compound sets.

Q: Thank you for creating a program that encouraged me to start working out. I shifted from planning forever to executing my personal success :)  So far I've followed the 10-8-6-15 program for over a month 3 times a week. I can see a difference in my body shape and weight. I still have some questions and things that I do not fully understand. Sorry if my questions are amateurish. I am really not into topic of bodybuilding. 1. By 10-8-6-15 do you mean: First set = 10 reps with 50% of what you'll use for your set of 6 reps Second set = 8 reps with 75% of what you'll use for your set of 6 reps Third set = 6 reps with as much weight as you can handle for 6 good reps Fourth set = 15 reps with 35% of what you used for your set of 6 reps 2. In your guide you recommend long rest between sets (2-3 minutes). However later in the workout I find 1 minute to 90 second rest periods.  I am not sure if this means rest between sets or between each exercise.     ...

Q: Just started the third week of your workout plan . Couple of questions, and if they're answered already on your blog, please point me to the correct post(s). To start the first week, I used the percentages, but then on each workout, I've just been increasing each set by 5 lbs from the previous workout. Instead of bench press, I'm doing the hammer strength plate loaded chest press because I tend to push more with my left side. With the hammer strength, it forces both sides to do an equal amount of work. This morning, I failed at the 6 reps set at 200 lbs and only got 3 reps. What's the procedure if I don't get to 6 reps? Should I do the same amount of weight on the next chest press workout, or drop down in weight 5 lbs? Next question - Next week starts the 5x5 set/rep scheme. Is there a formula/way to determine what my 5x5 weight should be based on what I achieved with the 10-8-6-15? I'm doing the carb cycling,, high carb, high cal...

Q: I have done the 5x5 workout and that was killer! What I was told was to do 3-4 exercises for large body parts and 1-2 for small. I see there are many different explanations of this 5x5 routine. How do you utilize it? Recently I did your routine from Bodybuilding.com (the Size and Strength workout), and it was good. I have a question. Doing the third week how do you do the sets? Do you do a warm up and then go right to the weight you can do for 3 reps?  The last question is where do I go from here? I have all your books in paperback form. I liked doing the Shotgun Method and quite frankly all of the ones I tried I liked. I still have some body fat to get rid of. I want to get to that classic bodybuilder physique, and I feel I am closing in on it with the great info from your books. My Answer:  The thing about warming up is that warm-up sets should activate the nervous system but not tire you out.  A lot of people do warm-up sets like this: 12 to 1...

Q:  I always wanted to thicken the tricep down towards the elbow. What exercises and rep/set and rest periods would you suggest? Thanks, D My Answer: The triceps are a fast-twitch muscle group, so they respond best to heavy weight, low reps.  The lateral head of the triceps (the one near the elbow) grows on any pressing movement.  Strength and Physique: High Tension Exercises for Muscular Growth has a chapter on triceps training which lists a number of exercises for the triceps lateral head.  The book also goes over the ideal rep range to stimulate growth for each muscle group. So if you wanted to build up the triceps lateral head, then 5x5 or 6x6 close grip bench presses work well.  Even better would be 10 sets of 4 reps.

Q:  I have a question, well actually a few: I've used your  10-8-6-15  program, and I did see results. I followed up with trying something completely different, using Neil Hill's y3t program, which is high volume, less frequency.  The problem is two fold: I don't know if I'm a true ectomorph. I'm 37 years old and 187 lbs. I've struggled with gaining weight my entire life. If I miss a meal, then it shows after a day or two. But still when I did the Neil Hill routine, and I stopped for three weeks, people commented on my weight lifting physique more than ever. So I dove back into the Neil Hill routine. I've been doing it for 3 weeks now, and I feel like my body needs more frequency. I'm ready to go back to the  10-8-6-15  and do low volume, high frequency.  2nd problem: after lifting off and on for the past 15 years am I a beginner or intermediate? And should I return to the classic ectomorph routine?  Thanks! Tay My Answer:  You didn't say how...

Q:  I've only recently found your blog, and may I say it has excellent information. However, I am currently going through a dilemma and I was hoping you can help me out of it. I am 20 years old, have been working out for 2 years now (extremely slow progress, perhaps due to not eating enough) and currently weigh 145lbs at 5'9" with the bodyfat of around 15-18%. I am now more focused on bulking and building size, and worrying less about the bodyfat (will deal with that later). This whole time, I have been using split workouts, and it worked out alright. But not satisfactory. I only gained 10lbs of muscle over the past two years, and another 10lbs of fat in the past 3 months (ate like crazy trying to bulk). However, I have recently decided to try out the HST program. Thus I went to find out my 15RM, 10RM and 5RMs but alas, I found out that people give pretty bad reviews regarding this "Bryan Haycock masterpiece". I understand that nutrition and s...

Q:  OK as I have mentioned before, I am an ectomorph. I wanted to run by my program with you: Monday Weighted dips 5x5 Seated rows-5x5 Leg press 5x5 Tuesday Push aways(shoulders)-5x5 Overhead Cable curls 5x5 Rope extensions 5x5 Front barbell shrugs 5x5 Thursday Hack squats 5x5 Neck press 5x5 Cable lat pulldowns-5x5 Friday Close grip press-5x5 Drag curl-5x5 Military press 5x5 DB shrugs 5x5 I rest 3 mins in between sets. What do you think? -Brad S. My Answer: Your exercises look fine, but your workouts will be way too long on days where you have 4 exercises and you rest 3 minutes. Your workouts will be an hour and half, which is a half hour way too long. What I would suggest is that you get rid of the shrugs. Your traps should grow from indirect stimulation from other upper body movements. Also, superset chest and back exercises and biceps and triceps exercises. Rest 90 seconds between those sets: Monday / Weighted dips 5x5, 90 seconds res...

Q:  I am trying to get rid of the flab from under my arms. Help me please. - C. Hendricks My Answer: If you have flabby lats, then you have a very low tolerance for carbs. So cut out the white carbs: pastas, breads, grains, rice, potatoes, sugar (soft drinks, sports drinks and energy drinks). Stick to green carbs from vegetables: spinach, bok choi, green tea, asparagus, green beans, cabbage, lettuce, bell peppers, etc. You'll need to increase the myogenic tone of your lats without increasing their size. Your lats are flabby already, so why increase their width if they're just going to be soft? Pulldowns and pull-ups will stretch your lats and increase their size, so avoid these movements for now. To increase the tone of your lats without increasing their size, you'll need to focus on rows and deadlifts. Q:  What is the 5x5 program you recommend? I have noticed some gains in mass just by doing my upper body more than once a week. Do you recommend this for ...

Q:  I'm going to switch to the 5x5 program for another 4 weeks. Here are my exercises： Monday Front Squat 5x5, rest 3 minutes Neck Press 5x5, rest 3 minutes V-bar pull down 5x5, rest 3 mins Takes about 55 minutes to finish without the warming up time Tuesday Dumbbell lateral raises or Military Press (Which is better?)5x5 rest 3 minutes Incline Curls 5x5, rest 3 minutes Lying EZ bar extensions 5x5, rest 3 minutes Takes about 55 minutes to finish without the warming up time Thursday Front Squats 5x5, rest 3 minutes Seated cable rows 5x5, rest 3 minutes Neck Press 5x5, rest 3 minutes Takes about 55 minutes to finish without the warming up time Saturday Front Squat 5x5, rest 3 minutes Neck Press 5x5, rest 3 minutes V-bar pull down 5x5, rest 3 minutes Takes about 55 minutes to finish without the warming up time Are my workouts OK? I'm trying to train each body part at least three times a week. How about the rest time? Is 3 minutes ok? ...

Q: I have been doing the Ectomorph Pyramid training for 4 weeks now. Your advice is to switch to the 5x5 workout. Will switching to different rep ranges hinder my muscle with respect to muscle fibers? What I mean is, do these two workouts work different types of muscle fiber? On a side note, to hit your Type 2B fibers, do you have to do explosive movements? I am assuming that the pyramid and 5x5 training work the same fibers, 2A. Thanks for your work, Joe My Answer: The programs will work two different sets of muscle fiber. The Hypertrophy Training for the Ectomorph program will work the 2A fibers, while the 5x5 program will work the 2B fibers. I wouldn't worry about working 2 different fiber types. It will not hinder your muscle gains. Regardless of the fiber type and rep range, always perform the reps explosively (unless a program specifically states otherwise). Fast repetitions recruit more muscle fiber than slow repetitions.

I know it's been awhile since the last update, but I've been busy with work and spending a lot of quality time with my wife and daughter. I wanted to wish each and everyone of you a Happy New Year. Everybody puts down "diet" and "exercise" on their resolutions list. So check out the latest issue of Planet Muscle. I have an article in there titled, "Bedroom Body." Bottom line is we workout to look good naked, and this article goes over how to train for a body that attracts women. Q: Hey James, I'm going to start off the New Year running a back to basics 5x5 program. 3 main lifts a day. A-B split. My question to you is: Is there room and/or need for direct arm work while running the 5x5? Most of what I've read by various strength coaches say there isn't room or need for it, with rows, chins, bench, and presses hitting the arms "enough". What's your take on it? How much direct arm work could be added? He...

Q:  How do you do? Thank you for answering my questions on skinny-fat. I need your advice again. I have been following the 10-8-6-15 routine you suggest for ectomorphs for 1 month. I workout 2 to 3 times a week, only do one exercise per body part and gradually increase the weight for each set except for the last set. I notice improvements on my strength but not so much on my physique. How is this so? Is there anything I can do to improve on it, or does this simply mean it's time for me to switch to other routines? Thank you. Have a nice day. - J. Yang My Answer: If you're getting stronger, but there isn't any change in your physique, then it's usually diet that is holding you back. You have to eat more, and you have got to eat more meat and whole eggs. If you start to get the skinny-fat look again, then eat more veggies and eliminate those starchy carbs. If you drink a lot of alcohol, that is also making fat in all the wrong places, so cut the booze. Regardles...

Q:  First let me say your writings are excellent, the rare kind of bodybuilding articles which are both well-written and useful. It is ironic I found your blog, since you work in the UC system which my father and 2 brothers are part of and I feel a connection to, but am currently halfway across the world! I just bought the Strength and Physique ebook , and I have a couple questions for you if you have the time. I'll give you some background on my status: I am 25 and have been in and out of gyms for a few years, but have been seriously working out for about 18 months now. I have been doing 4-5 days a week and focusing on one body part per day (your favourite! not really), and sometimes I would switch to full body workouts. I have noticed improved posture, muscular definition and size (from 60kg-70kg at 5'7). Most of my reps are 6-10, and I usually do a reverse pyramid (start with 6 reps, decrease weight till 10 reps) with a lot of drop sets, assisted reps and negatives with...

Q:  Last time I wrote you recommended that I use a 5x5 program to increase my results. With this program I have seen great results, but again I think it is time for a new routine. So I have two questions for you: 1) If I wanted to keep gaining size what would be the best follow up program? 2) If I was satisfied with the results, how would I go about 'toning' my body or 'cutting' up? I'm not sure of the proper word, but what would be the ideal program for that approach?   Thanks again as always James. -Jay My Answer: You're going to have a hard time training for 2 separate goals at the same time. A servant cannot serve 2 masters. You either focus on size or you focus on tone or you focus on cutting up. For those of you who don't know, muscle tone means your muscles are thick and dense, so much so that your muscles visually appear thick and dense. Cutting up is different. Getting cut means that your body fat is so low that you can se...

Q: What's your opinion on the 5x5 training programs? They are very well liked by many.  Also, because of tight hamstrings, I like leg presses better than squats. Are leg presses effective? Squats are very useful and build overall strength. Can the same be said about leg presses? -CS My Answer: The 5x5 is a solid program and has been around for a long, long time. Of all the programs floating around in the gym, it is second to the 10-8-6-15 program as far as popularity. But while the 5x5 is a solid program by itself, it works even better as a decompression program, which I go over in Strength and Physique: The Articles . As far as leg presses, it really depends on what your goal is. If you're an athlete looking to gain real world strength and size, then the leg press won't do anything for you unless you're a speed skater. If you're just concerned about size and nothing else, then the leg press is good choice, even better than the squat. Q: ...