Strength and Physique

  This body weight triset hits the entire resistance curve for the quadriceps:  Midrange- Alternating Pistol Squats  Stretch- Sissy Squats Contracted- Plank Leg Extensions

The Potpourri Routine is a forgotten bodybuilding workout that predates the invention of sets. It is the 1930's version of German Volume Training and was a favorite of John Grimek. In potpourri training, you perform 6-10 exercises for a muscle group, but only one set per exercise. The Potpourri Routine is purely a hypertrophy program, designed to build up the size of the targeted muscle group.  For this reason I like to apply the Potpourri Routine to my calisthenics workouts.  If you want to body build on calisthenics only, then the Potpourri Routine is the way to do it The main exercises in any body weight hypertrophy program are pull-ups, dips and squats.  So in the Potpourri Routine you must apply a high number of sets and a variety of movements to these 3 calisthenic movements.  The following are sample Potpourri Routines for each of these core exercises: Pull-pourri: Muscle-up Lever Raise Pull-ups Archer pull-ups Typewriter pull-ups Chin ro...

Q: Hi James! Love your books! But I struggle doing overhead presses and all kinds of squats due to muscle stiffness, lack of mobility and so on. I've seen improvements since I started to use some drills you suggested  your YouTube page : halos ( SPV3 ) and shoulder circles against the wall . Thus, do you have any suggestions of mobility drills for the lower body?  Thanks! Victor My Answer:  For lower body mobility, I'm a firm believer in simple body weight squatting and lunging.  If you want to increase your range of motion on the squat, then you would simply do body weight squats. Use body weight squats and lunges as mobility exercises.  Don't worry about repetitions.  Focus on the full range of motion by squatting all the way down. Here's a humorous primer on how to do simple body weight squats: Now you may have tightness in certain areas that prevent you from squatting ass to the grass.  Again simple body weight exercises can help...

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:  I have some questions about 20-rep breathing squats :   How many sets should I do? I used a weight that I can perform a 15 RM ,but I quickly start breathing hard around 8 reps at the second set. And I couldn't do total 20-rep at the third set. How often do we train squats using 20-rep breathing squats? Does the 15-rep breathing squats work as well? Thank you so much for your time   All the best, Mike     My Answer: Breathing squats are extremely traumatizing to the nervous system, so it is not a shock technique that I would use any more than once a week. Just do 1-2 sets of breathing squats, and you will find yourself gaining quite a bit of weight throughout your entire musculature, not just your thighs.  So forget about doing a third set.   Now 15-rep breathing squats should work just as well, so if you find that works better for you, then go for that.  The whole point of breathing squats is to ext...

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: Hello, I saw your workout on Bodybuilding.com . Being an ectomorph and working out for a few years with different routines and learning what to do and not to do, my question is how come there are no deadlifts in your routine or ab work? I have done Starting Strength and got very strong but looked fat. Thanks for your time in answering. I'm also a Police Officer and bike trained, so I get cardio in through that. I know it works against me in the bodybuilding world. -Nick My Answer: Mark Rippetoe's Starting Strength is a good book on barbell strength. He analyzes the crap out of the squat, military press, deadlift, bench press and the power clean. So for pointers on how to do those exercises with good form and maximum leverage, Starting Strength is a good book. But it's not a bodybuilding book. It's a barbell strength book. So if you just focused on strength without any regard for your diet or conditioning, then you'll get strong but fat. ...

I'm already a big fan of your training methods, and now I'm trying to build my own training program. After testing some of your training methods I've discovered that the 10-8-6-15 works the best for me to build muscle mass. I'm an ecto, even now I'm not too skinny anymore. I've achieved a good physique, and now I'm trying just to "finish" the quest. What I mean is to keep up with the muscle building but burning some fat. I'm already at 8-10% body fat, so its just a matter of training to keep the results and keep going until I get to my goal. So with my experience and your books, I've planned 3 routines, and I want your opinion which you think will work best, and of course some tips if ts possible. Here we go: The 1st Option 8x8 method, but with a compound/super set system and aerobics (HIIT) for legs 3 times a week / Bench press \ Lat pulldown / Dumbbell shoulder press \ Upright row / Biceps EZ bar \ Lying triceps E...

Dear James, Your blog is in my opinion the most interesting one that covers all things strength training. Thanks for all you do. When I do deep squats, I always butt-wink (lumbar flexion when I go below parallel). Do you think this is a problem? Thanks again, Ted My Answer: Thanks for the high praise, Ted. In short, yes. Lumbar flexion at the bottom of a deep squat is a problem. There are a lot of strength coaches who advocate deep squatting because that is the "proper" way of performing a squat. You develop more muscle when you deep squat as opposed to half squatting or squatting till your thighs are parallel to the floor. Not everyone can deep squat, however, without rounding the back. Sometimes it's due to the height of the lifter or perhaps he's got a long spine and short limbs. Tight hamstrings, hips and glutes also contribute to lumbar flexion at the bottom of a deep squat. So it's a good idea to stretch these areas if you want to incre...

This is a little late, because I forget about the articles that I have circulating out there. Pick up the latest issue of "Fitness and Physique" magazine. I have an article in there titled "For Strength or Appearance."  Anyway, I was training a first-time client recently, and I was reminded of something: WATCH YOUR FORM! There are subtle details in exercise form and technique that you have to follow to lift safely. A lot of times I come across clients who have been lifting for years in the bench press, squat and other basic movements. Problem is they've been lifting with poor form. Lift heavily with poor form, and you will either:  incur a sudden injury and/or  incur cumulative damage  Sometimes it's a good idea to have a professional look at what you're doing. You may not know that you're lifting with crappy form, but a professional can see the flaws and help you fix them. Not every trainer is a professional and knows what they're talkin...