Strength and Physique

So I was jumping through alternate universes the other day. My laptop allows me to visit alternate timelines, and every once in a while I get the urge to see how other versions of myself are doing. Some are older, some are younger. Some are rich and famous. Some are still trying to make their mark in the world. One James Chan is a famous business author. One is a photographer with a successful business taking wedding photos. Another a dentist. A laywer. A real estate agent. A government acountant. I realize while romping through the multi-verse that there are a lot of James Chans with successful but boring ass careers. Much more successful than me, but boring as hell. I don't know if our bland 2 syllable name dictates that we lead stable, but unremarkable lives. I suppose everybody feels they're a snowflake, but as far as James Chans go, I'm pretty damn unique. But I did run into a few James Chan's who were actors, though. A Hong Kong actor. Another whose ...

I hate it when assholes work out in the gym. You know the ones I'm talking about: they put 800 pounds on the leg press, move it a few inches and grunt and scream like some gym demon. Then they walk around like some badass, and that you best stay out of their way. Being a badass in the gym means just that: you're a badass only in the gym. Just because you can do pressdowns with the entire weight stack doesn't mean anything in the outside world. A true badass in the gym does a hard exercise and does the hard work and hard time to improve on the lift. It's not about comparing your poundages with some other guy's poundages. Otherwise you might as well drop your pants and bring out the rulers. The following is what I call "the Mark of Distinction" workout. If you can do the following, then you have the right to call yourself a badass in the gym. if you cannot, then shut your pie hole when you do your half presses on the bench press. I've...

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...

It's really amazing how people are so susceptible to advertising and the idea of a quick fix. Folks will pay big money to get a piece of equipment or a workout system from an infomercial, but they don't want to put the effort to pack their lunch. Like all things, succeeding in bodybuilding is about taking care of the logistics. I had an earlier blog entry on dieting for dummies, and here's what a reader of my blog, Brian, said in response: "Well stated bro ... if you keep it simple and KEEP AT IT, it is amazing what one can accomplish just rearranging how, when and what one eats. Loads of my business clients and friends are blown away at 'what I have done.' "They ask how I did it, but in all reality, they know: it is just a matter of focus and doing the right thing repeatedly over a period of months and years. Enjoy your blog. Keep at it!" And Brian isn't just blowing smoke up your ass. He really did the above and acquired an amazing physique....

Although there are a lot of compound movements (i.e. bench press, back squats), not every compound movement carries over into the athletic field or the real world. A lot of strength enthusiasts will tell you to do powerlifting to develop real world strength, but the relevance of powerlifting pales in comparison to strongman training or even farm work. Not everybody works on a farm or has access to strongman equipment, so here are 5 gym exercises that have great carryover into the real world and the athletic field. I've chosen these exercises because of their simplicity: 1) The Standing Military Press - Forget the bench press! The standing military press has far more relevance to the playing field and the real world, because you have to press the weight up using your body (not a bench) as support. If you're shoulders are wrecked and you can't do the MP, then do some rotator cuff exercises and do the incline press instead, sissy boy! 2) The Front Squat - When ...

HST or Hypertrophy Specific Training is a popular training program, partly because it has a marketable name. For those of us who are more concerned with mass (and not so much athletic performance), then a name like Hypertrophy Specific Training will raise a lot of interest. HST is the brainchild of Bryan Haycock, and it espouses these principles: Train each body part every 48 hours, or basically three times per week. Increase the weight each and every workout. Decrease the reps every two weeks. Decondition the muscle before you do it all over again. There's more to it than that, but those are the basics. For instance, HST prescribes 2 sets per exercise. Here's my take on HST: 1) The high frequency of training is good for size. For gaining, retaining and building on what you've gained in size, it is always better to train more frequently (3-4 times per week). For high frequency training, then HST fits the bill. 2) Two sets per exercise really doesn't incur as much grow...

There are some foods that are used often in bulking diets, because they're cheap, convenient and effective. Skinny college kids on a budget who don't know how to cook can use these poor man bodybuilding staples to add extra calories purely for bulking. Bulking means that you gain weight at all costs in the hopes that some of what you gain will be muscle. When you bulk, high caloric intake is what you want. Bulking is only recommend for skinny bastards under the age of 25. Don't bulk if you're fat (duh!) or even if you're skinny but have fat deposits in certain areas (i.e. love handles). I generally don't recommend bulking for those over 25. Only skinny teens and skinny college kids who have the metabolisms of hummingbirds on crack. Now if you're a rich, skinny bastard, then: 1) I hate you. 2) Your goal is to eat a high calorie diet of high quality foods and high quality protein (meats). But if you're on a budget and don't mind gaining so...