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:  The hypertrophy for the ectomorph training program really worked, and I gained quite a lot of muscle. The thing is that I wasn't looking for the bodybuilder physique, but a more skinny lean [physique]. I still believe that I have some muscle to gain, but I've started my cutting phase from the beginning for this month so I can be leaner for [the] new year when my girlfriend is coming. I want to surprise her. Anyways I always had a skinny-fat physique with some extra fat on my tummy and pecs. But ever since I became a vegetarian with a proper diet of healthy grains, veggies and fruit, the belly and the fat on my pecs begun to disappear without any noticeable muscle loss. I still need to get rid of the extra fat, and I have time to lose that fat. I'm realistic, and I'm not expecting Brad Pitt abs for the new year, you know. My body fat must be around 12%-14%, so here are my questions! What diet and workout should I follow? What book do you recommend me to buy ...

Q:  Hey James, I'm a big fan of your Hypertrophy for Ectomorphs training routine and have got good gains using it. I'm at the stage now where I want to drop some body fat. I wanted your opinion on what would be a good cutting workout for me, as I don't really want to go back to using a split routine. Many Thanks. -Dan My Answer: Of the 7 strength training strategies for fat loss found in Volume One , I am most fond of the 8x8 routine. In fact I just went through the 8x8 routine a few weeks ago. It's a great total body program that gives you a combination of fat loss, muscularity and improved conditioning. Lately I've been experimenting with extremely short periods (15-30 seconds) coupled with higher reps (8-10) and light weight. 41 is just around the corner, and I'm starting to feel the wear and tear on my body from years of training and demanding work. People are surprised that a program like 8x8 would build muscle, because the weight used is so l...

Fatherhood and work have been kicking my butt this past year, so I've been following an abbreviated program of high tension exercises.  It's a simple no fuss program consisting primarily of body weight exercises with some bench pressing and deadlifts thrown in. The great thing about this program is its simplicity.  No periodization or complex programming to follow.  Few exercises, few sets, maximum tension to incur muscle growth. Workout A: Shoulder width grip pull-ups (3 sets of as many reps as possible) Shoulder width grip chin-ups (3 sets of as many reps as possible, hold your body at the top of each rep for 2 seconds) Pistols, aka one-legged squats (3 sets of as many reps as possible) Dips (3 sets of as many reps as possible) Hanging leg raises (3 sets of as many reps as possible) Workout B: 20 degree barbell bench press (8 sets of 8 reps, 15-30 seconds rest) Deadlifts (8 sets of 4-6 reps, 2-3 minutes rest)

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:  "I'm trying to lean down by eating less and running more. As for the strength training, should I stick with the hypertrophy program or the 8x8 program you briefly mention? The hypertrophy program has really improved my strength, but I haven't really noticed any changes in my physique because I carry around too much body fat. Thanks."  Best,  Mike  My Answer: I think you answered your own question there, Mike. I don't know which hypertrophy program you're referring to, since I have many hypertrophy programs. Nevertheless, if you can't see any progress in muscularity, because you have a layer of fat covering it up, then your path is clear: do the 8x8. Q:   There varying opinions on the role of cholesterol and heart health. What is your take? You recommend fish oil for heart health; what about krill oil Thanks, Matt My Answer:  Krill oil is fine. With regards to cholesterol, you should read the "The Cholesterol Controversy." Here are some ...