Strength and Physique

Q: Great article on Bodybuilding.com !  I notice Week 3 is missing.  Would you recommend completing week 1-2 program in week 3 or is week 3 a week of no exercise? Would you utilize this program for training to become physically fit as an officer?  If so, then would you say 15 weeks of increasing intensity and weights be ideal (3 complete rotations through the program)?  Thanks in advance, Trina My Answer: Hi Trina, that's a typo.  Week 3 is actually Week 4.  So you do the first phase for weeks 1 and 2, then do phase 2 for weeks 3 and 4. You can go through 3 cycles of the program, which would constitute 12 weeks. Q: I'm just wondering if you had any routines or advice so I could get my blood flowing again. I used to do judo when I was a teenager but I broke my fibula when I was 20 and I've been kind of scared to work out again since my leg hurts when I stand around for too long- also I don't have any convenient access to a pool so swimmi...

So I've been watching this TV series on National Geographic called Kung Fu Quest .  It's a fascinating show where a couple of martial artists go train in different systems of kung fu.  In this particular episode they trace the origin of karate to white crane boxing: At the 48 minute mark , they go over traditional karate strength training exercises: stone hammers , sanchin steps, stone locks and dynamic tension . I've always found traditional martial arts strength exercises to be fascinating, because martial artists use a lot of strength exercises that predate the advent of dumbbells and barbells.  Martial artists practice a wide variety of body weight exercises and partner-assisted exercises meant to build strength, mobility and flexibility.  Different disciplines, for example, have their own push-up variations: As I mentioned in a previous post, the original purpose of exercise was martial.  Exercise originated from the martial arts and from wa...

Hey James, I just received High Tension Exercises for Muscular Growth for Christmas, and I like it a lot, so thanks! I also have 3 other books of yours, so I am a big fan.   My question is would you recommend combining the more advanced or different pushup, pullup, and deadlift variations from your most recent book, with the MMA routine from Tactics and Strategies ?  For example, instead of doing regular pushups in the MMA routine, could I replace them with one-handed pushups or side to side pushups? Could I replace regular pullups with sternum or side to side pull ups?   You should probably also know that I am not doing MMA training other than your routine.  I just like the fact that your MMA routine is dense, quick, hits most major muscle groups and gives me some conditioning as well.  I'm a busy guy, so I like the MMA routine and wonder if it would be appropriate to make this routine even more challenging and beneficial by using higher tension exerc...

I don't know why I never ordered Tactics & Strategies . Your other two books are great. I've been on a 5X5 kick lately, so I'm hoping I can learn how to diversify the workouts while still focusing on maintaining and gaining strength. Sticking to your principles to the letter has helped me improve immensely.  When I started lifting over two years ago I was 125 pounds and now I'm over 170. At one point when I was drinking a gallon of milk a day I was over 185. What I'm trying to say is that reading your books helped me understand what I needed to do to gain [muscle]. My dedication plus your expertise really worked out well for me.  I also wanted to say congratulations on becoming a father, and I hope you have a happy and healthy family!  Best,  Mike   My Answer: That's awesome dude! Going from 125 to 170 is a major feat. I'm proud of ya. It's funny that I've been doing my blog and articles for awhile, and I recognize the names of readers wh...

"Hi, I have been reading some articles (not all yet) of yours on Bodybuilding.com. As a fellow Police Officer (just 3 years) I appreciate reading articles regarding police fitness by someone who has been there, done that. "I am currently only lifting weights with minimal cardio right now. I like the idea of the HIIT cardio, and will do that from now on. "My question is regarding training, specifically to martial arts. I love to train with weights and want to continue to gain mass and functional strength, but I also want skill and training. I love the idea of doing some MMA training, Muay Thai, etc. but have not enrolled into any programs yet. I am afraid those courses will be ‘too much’ and ‘unnecessary.’ They will also burn a tremendous amount of calories which will hinder my weight training/gaining mass. I was thinking more of a Judo or Aikido approach, where the workouts won’t burn your through thousand plus calories everyday. "Does this at all...