Strength and Physique

  Q:  I've got a few questions that hopefully you'd be willing to answer related to ectomorph bulking: - I've lost my sex drive for the past couple of months. Today I got my lab result telling me that my testosterone level is 6 nmol/dL, whereas the normal range is supposed to be 60 nmol/dL or higher (SI units). - From what I know, low testosterone levels are associated with loss of lean muscle mass and increased fat storage, causing the skinny fat look eventually. I've almost lost hope not to mention my lack of sleep as well as decreased energy level. This also causes me to be unable to workout to reach muscle fatigue, which is critical to stimulating muscle growth. Do you have any tips to alleviate this whole situation? For your info, I stay away from junk foods and always incorporate healthy whole foods in my diet. Some of them are even known to boost testosterone levels (bananas, garlic, onions, red meats, skim milk, oats, A-Z multivitamin, almonds, olive oil, whey p...

Hi James, I was just reading the Email page on your site where you mention you will accept questions and answer them on your blog. This is really cool of you, and I have a question that's been bugging me for some time. I work for a supplements retailer in the UK called Bodyfuel . I see a lot of athletes come and go and a lot of different opinions. One particular query has been coming up recently and no-one seems to know the answer. It relates to BCAAs. They seem to be the latest thing and very popular, but my question is this: Is it enough to take just BCAAs, or are other supplements also required? As I understand it, BCAAs help my body use fat as energy and convert this to muscle, so with a good diet, I shouldn't need anything else to get lean and muscular. Would you agree with this, or do you have a different opinion? Best regards, Thomas My Answer: Why do I get the feeling you're just trying to promote your supplement website , Thomas? ;)  I personall...

Lately I've been testing out different exercises, and I've been experimenting with basic gymnastics. Here's one that I just recently added to my ab workouts called the "front lever." Grab a bar, raise your body until it's in a horizontal position and simply hold it there for as long as you can.  Recently Muscle and Fitness contacted me and notified of a new program they just launched called the  Jacked Pack .  This is  where people can sign up to receive 5-7 supplement samples of various products each month for $15.00 a month (or $11.25 with an annual membership). The shipping is free, and they also give some additional perks to members, such as $15 off any $75+ order at the Muscle and Fitness Store, 3 FREE ISSUES of Muscle and Fitness, Flex, Men's Fitness, or Muscle and Fitness Hers, and more. Members get to choose their specific goals, flavor preferences, etc. to ensure their sample box is filled with products they...

I've gotten a couple questions on chest training, which I'll answer with a paraphrased excerpt from my upcoming book Strength and Physique: High Tension Exercises for Muscular Growth : Question #1   I don't seem to get much out of doing one exercise on my chest. I feel like I need to do more. I am at 44 inches on my chest but want it much bigger. Any suggestions? I'm completely struggling.   -BS  Question #2   James, How are you doing? I am still being ginger about my mcl’s, but I am training again and going into my 7th week where I will be doing volume decompression. The workouts are great and keep me going.  I am having issues with my upper inner chest. I want to get that armor plated look, and well, that part is lacking. I have been using dumbbells at the 20° angle and squeezing at the top. I will be going on vacation, so I am going to seek out a gym get a couple workouts in while I enjoy the sun and sand in 2 weeks.  My ques...

Q:  I read your comments on the bench press. I just want to build my chest, and one trainer [said] to squeeze the shoulder blades together while doing it. I don’t feel it in my chest when I do that and felt it more when I don’t squeeze my shoulder blades back.  Is it necessary to squeeze the shoulder blades together during the bench press and other chest pressing exercises? Steve My Answer: In Strength and Physique: The Articles , I devote a chapter to 2 different types of bench press: the bodybuilding bench press and the powerlifting bench press. The powerlifting bench press requires that you squeeze your shoulder blades.  This squeezing of the shoulder blades back stabilizes your body on the bench so that you can push more weight. The powerlifting bench press, however, is not meant to build the chest.  If you're looking to build the chest, then there is no requirement to squeeze the shoulder blades.  It is simply safer to do so. Q:...

Q:  Feliz 2012!! I have some questions: 1. When should I have to reset my metabolism? Is that noticing the amount of protein intake not increasing the muscle mass anymore the only way to know? Does "carb up" mean the same as resetting the metabolism? Why does it work to reset the metabolism by eating as much carbs as you want? How long should it be to reset the metabolism? Can it be the routine like the ZigZag diet every week? 2. Do you have any advice for a pre-workout intake, a during workout intake, and post workout intake? Do I need to do that in order to gain muscle effectively? 3. A breathing question: I do exercises holding my breath. Should I breathe into the lungs or into the stomach (the Valsalva technique)? Or does it depend on what kind of exercises? Thank you so much for spending your time and helping me out. All the best, Mike My Answer: Too many questions Mike. So I'll answer your questions simply. 1) Just ...

Hey James, I've been looking into supplements and am looking into the reviews for NO2. I've found that a large majority of persons using it don't see results in weight gain or weight loss, and only seem to feel the effects of a "pump". I guess my question for you is, with the increased expansion in the blood vessels (which would be the cause for the "pump") would it be safe to say that this product would be better used as a way to assist the body in consuming other supplements i.e. creatine, protein, etc? In other words would this product be better used as an enhancer for other fitness supplements as opposed to by itself? My Answer: Interesting theory, but I would say no. Some people swear by it, and for some people it does absolutely nothing. I always get samples from magazines that I write for, and the NO2 supplements do absolutely nothing for me. No pump for me at all. Now would the hemodilation help you absorb other supplements better...

My name is Jake. I live in Sydney, Australia. I have loved health and fitness all my life and recently have become excited about weight training and building muscle. I am 172 cm and 55kg. I am looking to add about 10kg of lean muscle mass to my physique. There is so much information on the internet about 'THE BEST WAY' to build muscle, it is all just so confusing and overwhelming. I would LOVE to hear from you the best way to gain muscle through quality nutrition, supplementation and recovery. I hope you have a good week ahead of you, and I would really value your advice and guidance. Thank you. Kind regards, Jake My Answer: Jake, that is way too much to cover in a single blog post. You're asking many people on the net, so you will get a ton of answers to pick and choose from. So I will keep my answer short and to the point. - If you want to have impressive muscular size, then you'll need to up the calories and protein. What I suggest is to follow the Zig...

Q:  Well, I went ahead and bought your first 4 books to save on the shipping. I am through with the first one and [found] some really great concepts in there. Like I said before I am trying to lose body fat while building my muscle mass. I have a problem: I only get to train at like 10 pm and later. What do I do for postworkout? I mean it is too late to really eat. And how much protein should I take in? My stats are 5 ’10- 210 lbs. Not sure of the body fat %. Thank You, Derek T.S. My Answer: If you train late at night, then I suggest a good post workout drink like Surge Recovery from Biotest or something similar. After the workout your body should suck up the carbs and amino acids without depositing them into your fat stores. Then get ready for bed and go to sleep afterwards. No need for a solid meal at such a late time, since you're looking to lose fat. I don't suggest any pre-workout drinks, since you'll end up peeing all night. As far as protein intake, you...

Q:  Hey James, Need a second opinion on this: currently on my cardio days I do 20 minutes of barbell/dumbbell complex training and then 20 minutes of moderate intensity cardio (walking, elliptical, etc). Aim is conditioning and of course fat loss =)  I've been advised that on my cardio days I only need to take BCAA's and glutamine during my session as there is no need for it pre and post [supplementation], because I'm not really going through complete muscle breakdown during these sessions. Taking into account what my cardio session consists of, is this correct or should I be taking at least BCAA's pre and post also?  Thanks mate,  Basil   My Answer: I think you can go either way. The issue is cost. Taking all those pills can be quite expensive. So if you want to take a single dose of BCAA's and glutamine for cardio, then that's perfectly fine. I don't think it's going to make that much of a difference if you added the pre and post workout dosag...

Q: I meant to say a while back [that] your third book is great! Very cool workouts that I want to try in the future. Love the article for women as well. Now I can finally get my girlfriend in shape.  Anyway I just have two questions: 1. For the size and strength workout, you say to alternate between 2 workouts for 5 days a week. So this means Monday, Wednesday, Friday I do Workout #1, and Tuesday, Thursday do Workout #2? And for pull ups, should weight be added? Same question for sternum pull ups during the 3x3 week. 2. I'm wondering if you were thinking about writing a book related to other aspects of bodybuilding? Like the importance of sleep, dietary guidelines for bulking/cutting/etc, supplements and other important topics? I know it sounds like I'm kissing your ass or something but I don't know: ever since I started working out with your workout regimens I actually made progress. Your workout ideology is smart, and when I have better results doing one exercise per bo...

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:  "Hope you're doing well. Your second book is great. Your programs and diets helped me gain some pretty incredible results. A lot of skinny bastard people I used to go to school with see me, and they hardly recognize me. They ask me, 'How the hell did you get like that?'  "I tell them that it's all in [your] Strength and Physique books . The other day, one of those guys came up to me with your book telling me how awesome it was. I just thought I'd let you know.  "I'm sure you've been asked this question thousands of times, but I hope it's not too late to ask you. I'm looking for a convenient way of getting some protein in my body right after my workout. I've been drinking 400 ml. vanilla and chocolate shakes that I would buy from my local super market to get protein in my system after workouts.  "The only problem is that there are 500 calories per shake and it has 18 g. of protein. It is very expensive, and I'm looking...

Q: Another schnazzy subject line for you. Pretty much you are officially godlike to me. Every single exercise I do goes up by about 10-20 pounds each week. I am nearly benching 300 pounds. Whatever you say I will do. Here is my question, but it isn't really related to strength training. I want to push myself to the limit and mentally thrive without sleep and just keep working. I am a medical student. Do you know of any program for this, or any underground book for this? Should I fast? Stop drinking water? Take any supplements? I ask you, because I believe your methods can be construed as underground-esque (I don't know of anyone or seen anyone using your methods and that's why they don't increase their bench as dramatically). I guess I believe in extreme training as Tom Platz did with his 10 minute squat routines. I just want to find that corollary in other areas, such as mental training. Of course I would do this for only one week, as I believe that this isn...

Q:  "Hello! A friend of mine just directed me to your web page. I have some questions, but this might be too much to ask from you. I'll try to be brief. I'm a 40 year old female, I've been weightlifting for 6 years, I've competed in strong woman competitions including nationals, and some powerlifting competitions. I'm 185 and 25% body fat.  "I'm in the process of applying for the police academy here in Wichita which will start in January. I am working on my conditioning through hill sprints, running, calisthenics, some weights, etc. usually with 2 a day workouts. I still have to pass the Cooper's run (1.5 miles in under 14 minutes). "Here's the big question: I feel like I need to lose about 30 pounds to be really lean and mean. I've already lost 40 since last September, mostly using low carb, but also a 4 week ultra low calorie diet. For the past month or so I've been doing something more like the Zone. Did you find that you could ...