Strength and Physique

Q: "Hi! I'm Rafael and I've read your Strength Training for Fat Loss article on Bodybuilding.com, and I must say it looks very promising. It reminds me of Bruce Lee's strength training. Anyway I'm going to start doing the program you put up every Monday, Wednesday and Friday. I was wondering what YOU recommend for cardio on Tuesday and Thursday? "I'm planning on doing 20-30 minutes of H.I.I.T. on the treadmill. You know, 5 minutes warm up then 20 second sprints alternated with 10 second jogs for a total of 12 minutes, followed by a 5 minute cool down. Then followed by 15 minutes of hitting the heavy bag. I'm just looking for some suggestions. I'm in great cardio shape, but I have stubborn belly fat that I'm trying to lose. I've lost over 60 pounds and still have this belly fat that's so hard to lose! That being I use to hit up a lot of keggers and what not. "I hope to hear from you as I would greatly appreciate it! ...

Q:  "Hello my name is J. L., and I read an  article  with your name and your skills. I have a question: I was a police officer in PA, and I was released from the department, because I failed my 1.5 mile run. I am a stocky guy and running was never my favorite thing to do. Now I am going for another department, and of course I have to run. "Do you have any advice on what I can do to improve my run? I'm currently running a 9 minute and 30 second mile. And I have to run a 12 minute 1.5 mile. I run every other day and do strength training, and I am getting no where to achieve my running goal." JL My Answer:  I'm not the running expert. My fortes lie in strength training and in bodybuilding. If you're stocky, however, then you should really focus on losing some weight and dieting. Go on a vegetarian diet. If you have the discipline, then go on a vegan diet. Lose the weight training and just focus on running. I know this runs counter to my usual training and...

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 been working with the density and decompression workouts, and I think it is time for a change.  I took a look at the Shotgun Workout in your book, and I think that might be right for me.  I want to gain size but still reduce body fat.  I live over here in PA, and even though winter is coming I don’t want to put on some cushion.  I have a couple quick questions for you: 1)      Is that a program you would suggest I move to? 2)      On the shotgun day you have the exercises broken down as: A1) Bench press A2) Deadlift B) Pull ups Those are just off the top of my head, but I didn’t understand why you have A1 & A2 then B.  Are they to be performed is superset? Thanks, D My Answer:  That is not how the exercises are listed in the book.  But you can go with that combination. A1 and A2 mean the exercises are supersetted.  Just make sure you follow the rest periods when alternating back and forth...

Q:  Hello, my name is Mariah, and I am currently getting ready to try for the police department here in my city of Tucson, Arizona. I have heard of the changes in physical requirements for police officer recruits across the board, and I would like to step up my game to be able to pass the physical successfully.  I stumbled upon your blog online. I want to attempt your strength building routine. Would you be able to provide me some additional insight and tips I could use in my endeavor? Any help is appreciated.  Thank you and thank you for your service keeping the peace,  - Mariah  My Answer: If you haven't done so already, then you should find out what is the physical ability test for Tucson PD.  The best way to train for the physical ability test is to know what physical tasks you'll be tested on and then to practice those tests.  Unless they have updated the requirements, the Tucson PD physical ability test involves: 1.5 mile run Sit-ups (during one...

Q:  What's a good way to go about building up your yoke (neck, traps,& upper back)? Your first version of the Shotgun Method may be a good start, in my opinion. The clean and press and the deadlift would hit these areas. But how would you go about the training for the 3rd day? Would high pulls, shrugs and face pulls or rows be overkill on the third day?  Thanks for your time.  -Shane   My Answer: You'd be correct in assuming that the first incarnation of the Shotgun Method will build up your traps and upper back. If you want to build up the neck, then The Articles features an exercise you can use to build up your neck. Now if you wanted to incorporate rows, high pulls, shrugs and face pulls, that's fine. Simply include them in the following shotgun and troubleshooting workouts:  Workout #1: Shotgun   Clean and press (back, traps, triceps, biceps and deltoids) 8 sets of 3-5 reps 90-second rest  Pull-ups (back, biceps, forearms, and deltoids) ...

Q:  My girlfriend’s son is a federal inmate in Kentucky. For months his conversation included comments about you and how he’d love to receive some of your strength building material. Corey instructs a strength building class in prison.  Recently I’d sent Corey several of your books, which has helped him immensely. Here’s a question Corey wanted answered: Shotgun Method : How long do you do that routine before you incorporate a decompression phase?  Thanks,  D.P.   My Answer: Wow, I never thought my books would end up in a federal prison. Anyway to answer your question, the Shotgun Method typically lasts anywhere from 2-4 weeks. The Shotgun workouts are very taxing and can take a lot of you. So how long you stay on the program depends on when you start to feel overtrained.  When you first do the Shotgun workout, you will feel somewhat energized, because the multiple sets of low reps is waking up your nervous system. Once you start dreading the workouts or...

Q:  I've currently being doing a strength program to get my numbers higher up and build more of a foundation. I want to start doing the Shotgun Method again, but I have a quick question about exercise selection.  Is it necessary to change up the exercises each time I work out? Or should I keep using what works until it just stops yielding results? I've been following programs for the past 3 months that required you to use the same exercises each workout, and I made significant gains.  Just wondering if it's necessary to change specific exercises regularly or not.  Thanks!  -Craig   My Answer: You don't have to change exercises every time you work out. It really depends on your goal. If you are looking to fully maximize muscular hypertrophy, then it's best to rotate through different exercises throughout the week.  If your goal is strength, however, then sticking to the same exercises from workout to workout is better. The Shotgun Meth...

Q:  I am following your Shotgun program , and after 6 weeks I'm in love with it. I do really like the template, and the possibility to choose exercises for the troubleshooting days. However I have a question about the shotgun movement of the third day, the bench press. I found that even if I lift a lot less with the dumbbell bench press (52 lbs) than the barbell bench press (132 lbs), my pecs are much more sore the next day with dumbbells. Is the dumbbell bench press intense enough to be a shotgun movement? Can it help increase strength (and eventually mass) as much as barbell? I'm working with the format 6x3. Thanks in advance for your input. Regards, Guillaume My Answer- Yes the dumbbell press performed in a 6x3 format would qualify as a Shotgun movement. Even though you are using less weight on the dumbbell bench press as opposed to the barbell bench press, the dumbbell version is superior for hypertrophy for 2 reasons: 1) There is a greater range of m...

Q: "For your Shotgun Method you have two different layouts. I'm just wondering which one is better to follow? Version One or Version Two ? Thanks! Craig My Answer: What's important are not the program parameters, but the principles of shotgunning (choosing the fewest number of exercises to stimulate the most amount of muscle) and troubleshooting (choosing exercises to address lagging muscle groups). The program parameters (sets, reps and rest periods) are flexible, which is why there were 2 different versions of the Shotgun Method . Version One, which appeared in my 5 Battle-Tested Strategies for Size and Strength , will give you some impressive size and strength. You'll be strong as an ox, and you'll look like one too. Version One will give you the scary badass mofo look, similar to that of a wrestler. You will, however, be more likely to overtrain on this program if you stay with it too long. Version Two found in my article The Shotgun Method w...

Q: I am a 51 year old Homicide detective for the City of Philadelphia. I also have done Olympic lifting on and off since my teen years. I have read your many articles and ordered your books. I enjoy your writings very much. What would you suggest for an old head like me who would like to still compete (Masters) in the Olympic lifts but want to add some muscle and strength? Most of my training is at home, so I am limited to a full Olympic set, dumbbells, squat racks and kettlebells. Any advice and or routines would be greatly appreciated. Keep up the great work. I know this has been a very tough year for Police Officers.....please be safe and continue the good fight Sincerely, GS My Answer: Good to hear from you detective. Yes, this really has been a tough year for law enforcement, and I can only imagine it's been a rough one for you guys at the Homicide Unit in Philly. I answered your exact same question for someone else, so here's what I told him. 1) You ...

Q: I'm just wondering which program of yours is the best for mass muscle gains. I've been doing your Mass/Muscularity program on Bodybuilding.com, but I was thinking maybe the Shotgun Method would be better. Which would be the best for gains in muscle mass? Thanks, Craig My Answer: They're both good mass building programs, but how you connect the 2 programs will amplify the effects of these programs even more. You're starting off with the Post-Exhaust program and then switching to the Shotgun Method , but it should really be the other way around: 2-3 weeks of the Shotgun Method followed by 3 weeks of the Post-Exhaust program. This sequencing of programs is much better and will take advantage of the "backcycling" strategy found in Neo-Classical Bodybuilding . Q: I'm currently training with Singapore's national squad and am hoping to eventually wear my national colours. However I'm curious, as a weightlifter, how can I move up...

Q: I was wondering if there was any way I could incorporate single leg work into your Shotgun Program . I really enjoy it, but I feel I need to always do some single leg work. Should it be done on the troubleshooting days?  -John Julius  My Answer: You can certainly do single leg work on troubleshooting days. Another option would be to do reverse barbell lunges as a shotgun movement:   Q: "Hi, I have a few questions to ask you: I was trying to figure out what to do to become a cop. I am also trying to figure out what kinda workout I need, so I can get in to good shape." -Freddie R. My Answer: I have no idea what your background is physically or lifestyle-wise. Obviously, you should have your life in order before you apply as a peace officer. No outstanding debts, no criminal history, no character flaws. Now with regards to workouts, I have no idea what to tell you, because you haven't provided me with your physical background. Everybody starts from a...

So check out the November/December issue of Planet Muscle. I have an article titled "Pivot Point Training," a follow-up to my T-nation article The Shotgun Method . Pick up a copy the next time you're at the supermarket or bookstore. Anyway, I get questions all the time about training, but here's one that even surprised me: "I have just recently completed certification for training, and I have a training interview for a local gym, and they want to design a 30 minute workout. The person comes from an athletic background, general fitness and wants to lose about 10 lbs. No injuries to worry about. I was wondering if you could help me with an exercise plan that would help me do well for this test?" Thanks, Jake My Answer: Jake are you paying me to write up this program? You just got certified as a trainer, but you want me to write a training program? I don't know what certification you've got or what your training background is, but yo...

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: ...

Q: Hello Coach, bought your book last week on Amazon. Can't wait to get it. In the meantime I have a question about the Shotgun Method . I would like to know your opinion on this setup: - 3 exercises as you recommended, A-B & C. - A 20 minute window for each and performed as many sets as possible in the time allowed. - Example: Deadlifts (20 min.) Week 1: 8 sets of 5 with 80% of one rep max Week 2: try to beat the number of sets in 20 min. I'm sure you understand what kind of progression I mean. So for 3 exercises, my workout is about one hour. That sounded good to me. Would you still call it Shotgun Method ?" 2nd question: If my lagging part is the quadriceps, do you recommend I train them in each troubleshooting session? Leg press, leg extension? What's your favorite? I saw there was a chapter in your book on quad blasting... can't wait! Thanks in the meantime! Danny My Answer: Thanks for purchasing my book, Danny! I know you'l...

Q: "Hi Coach, I am starting your Shotgun Training next week, but I got one concern. For the first shotgun I plan to do deadlifts, seated cable rows and bench press. Is this an issue if I follow with an incline bench press exercise as my weak point in the trouble shooting workout? Do you think 5x5 is an acceptable format, even though I would have trained using normal bench press in 8x4-6 the day before?Thanks for your time." Kind Regards,  Alex  My Answer: I got to tell you, when I saw your UK email, I thought you were one of those lottery scam/spams. You Brits having been sending a lot of those lately, enough to give the Nigerians a run for their money.  Anyway Alex, yes, it's perfectly fine to troubleshoot with incline presses. After all, you're looking to bring up weak points in either your physique or strength. The incline press is a common weak point among beginning strength enthusiasts, especially when you compare the poundages of people's incline pre...

Q:  "Do you believe that overhead squats are useful for hypertrophy? I started the Shotgun Method and was wondering if you feel that this exercise is effective for that." Thanks, Norm My Answer: No, I don't find it effective for hypertrophy or for a shotgun movement. Due to strength imbalances and/or flexibility issues, most people cannot do the overhead squat with enough weight to incur hypertrophy or even an anabolic response from their bodies. When it comes to methods to accomplish a goal, most of the time simplicity is best. This is especially true of exercises. I find that if a client cannot pick up a new exercise within 5 minutes of instruction, then it's best to abandon it and move on to something else that is user friendly. The overhead squat is not a corrective exercise, it is an indicative exercise. What this means is that practicing the overhead squat will not add that much to your strength and flexibility, but demonstrating it does show how l...

Q: "Hi, I read one of your articles (Wingspan Workouts), and there were 4 techniques you mentioned. The question is am I supposed to employ all 4 techniques or just one of them? I don't think it's impossible to employ all of the 4 because of the last part. Share with me what you think and thank you for your time. :)"  -Moon  My Answer: No, Moon, you don't do all four techniques in one workout. THAT WOULD BE CRAZY! Each technique would be a separate workout. Hence the name of the article: Wingspan Workouts .  A lot of bodybuilding newbies have your mentality, which is this: let's include every exercise, technique and the kitchen sink in one workout. If you put everything into one workout, then that is a surefire way to overtrain and induce clinical depression. I'm serious.  I don't blame you for having this mentality, because muscle mags show pro bodybuilders using this everything-and-the-kitchen-sink approach. But I don't need to point o...

Q:  I've been trying your Shotgun/Troubleshooting routine for a month now with a carb-cycling approach: I gained more than 8 pounds with an increase of only 1% of my body fat.  Thanks for the awesome program! - Mathieu My Answer: Glad you're getting results off it, Mathieu. The Shotgun Method is a solid mass gainer routine that allows you to address any weak points in your physique as well. Those of you curious about it should buy Strength and Physique: The Articles and check it out. Q:  Loved the article Arm Training Assault! I've just started in on it. One question: in the main text it reads, 'Friday: A1) Hammer curls (10 sets) 4 reps, 60 seconds rest' and the hyperlink displays a popup of Standing Hammer Curls. But on the printable log for Friday it reads, 'Incline hammer curls.'  I went with the Standing Hammer Curls (mainly because someone was on the incline bench). Out of interest, which should it be: standing or incline...