Strength and Physique

Q:  After reading your material I'm highly intrigued, but I'm curious about "strength as a skill." Currently I'm working on my base strength (squat is 315, bench is 235 and deadlift is 360 ), and if I'm focusing on aesthetics will I lose "the groove"of those lifts? I would prefer to be both strong in the power lifts and have aesthetics, but I'm worried that I'm not staying on top of technique. - Jason M. My Answer:  You can focus on aesthetics while still improving your strength.  It's just a matter of programming.  Many of my programs utilize microcycling.  There is always a strength focused workout within the microcycle itself.   For example, the 6 Factors Program  has a strength focused workout known as the T-Boost Workout.  So with the T-Boost Workout you can focus on the power lifts (squats, bench press and deadlifts), since the workout requires multiple sets of heavy weight and low reps.  This way you work on your power lifts ...

Q: How often would you recommend to change the program of training? In terms of a change I understand varying amount of sets/reps, pause between sets, exercises. Usually I follow my individual program for 8 weeks after I stay off the gym for 1 week and start a new program afterwards. I would appreciate to receive an answer again.   Regards,  Karim My Answer: I've answered this question before.  Please take the time to look through my blog, as you will find answers to many of your questions. I'm a big believer in changing routines often. How long you stay on a program and how often you change it up will depend on a couple of things: Is the program a block program?  In other words, is it the same workout every time you hit the gym, or does the program require you to rotate through a series of different workouts?  If it is a block program, then your training will get stale very quickly.  You can't stay on a block program longer than 3...

Q:  Hi, I've been reading your article Hypertrophy Training for the Ectomorph for a while. I just started doing fitness for 2 months: 168cm, 50kgs 3 day workouts: Chest/shoulder/tricep; back/bicep; & legs split. All compound exercises. I've gained 2 kilograms of weight during this time. I'm limiting the sets to 3 or 4, with rep ranges 6-8. I used machines almost all the time. I've seen in these latter 3 weeks that I've stopped gaining weight, & I can't lift more than the week before. Did I hit plateau? I'm switching to dumbbells, or I'm going to try your article listed above, 10-8-6-15. How do I use the weights on the 10-8-6-15? I know as the set progresses, I accumulate fatigue & lose power. Any recommendations? Also how do I do periodization. I haven't gotten the grasp of the meaning: The Nuts and Bolts of Program Design. Thank you for your time reading this. Sincerely, Adi P.S. I mean for the weigh...

I have a few articles out there in queue with a number of magazines. It's hard to keep track of them, so every so often I'm surprised when I see one pop up. Most mags don't let you know if they're going to print your article or not. One time I went to a Barnes and Noble, picked up a mag and thought to myself, "Here's this stupid ass magazine that didn't want to publish my..." [thumbing through the pages] "... well what do you you know? They picked up my article! Aww, that's great... Hey wait a minute... they didn't pay me! Those cheap, thievin' bastards." Of course, at the time I was new to freelancing and didn't know that mags pay after the article is in print or online. Anyway, I have a new article at T-Nation: Controlled Overtraining for Muscle Growth

Q: I have one short question: I work out 3 times a week in a gym. 3 times, because I just don't have more time. My days are full, so I would like to ask you for advice on how to plan workouts and workout cycles to get the most out of it?  I have been working out for 2 years now, but I just can't find a good system for a 3 day workout. My goal is to get as much muscle as possible but not big mass. So I always follow my diet, and I am careful not to get too much fat. But finding a good 3 day system is always hard for me, so please if you have any advice for me, help me! -RoLe My Answer: Jeez, don't be so needy Ro. Anyway, if you only have 3 days a week, then do full body workouts 3 days a week. Each has to be a different workout, however, with different exercises and different rep schemes. Here, give this a shot. Cycle through these rep ranges throughout the week: Workout #1: 8-10 reps Workout #2: 6-8 reps Workout #3: 4-6 reps For each workout, just do...