Strength and Physique

Q:  I read your article Wingspan Workouts at Bodybuilding.com, and I’m going to do them tomorrow for the first time. I’m curious what the effect will be on my back. But more curious I am if you have such 'Shock Techniques' for the chest, because this is the place where I need mass the most! I hope to hear from you soon. Thanks. Kindest regards, Aschwin V.D. The Netherlands (Europe) My Answer: Aschwin, do Europeans usually put "Europe" after their country of residence? I only ask that, because it's the second time I've seen this. Anyway, to answer your question of what effect the workouts will have on your back: 1) INCREDIBLE SORENESS 2) INCREDIBLE SIZE AND WIDTH These workouts will widen your lats and give you the V-taper. These workouts are tough, but if you stick with them, then you will develop some major width in your physique. These workouts are not meant for back thickness, however. One word of advice: each is a separate workout. ...

Q:  I've been trying your Shotgun/Troubleshooting routine for a month now with a carb-cycling approach: I gained more than 8 pounds with an increase of only 1% of my body fat.  Thanks for the awesome program! - Mathieu My Answer: Glad you're getting results off it, Mathieu. The Shotgun Method is a solid mass gainer routine that allows you to address any weak points in your physique as well. Those of you curious about it should buy Strength and Physique: The Articles and check it out. Q:  Loved the article Arm Training Assault! I've just started in on it. One question: in the main text it reads, 'Friday: A1) Hammer curls (10 sets) 4 reps, 60 seconds rest' and the hyperlink displays a popup of Standing Hammer Curls. But on the printable log for Friday it reads, 'Incline hammer curls.'  I went with the Standing Hammer Curls (mainly because someone was on the incline bench). Out of interest, which should it be: standing or incline...

Q: A quick note of thanks to you for your arm training from your book . I just finished one month of the routine that you outlined for biceps and triceps. The direct heavy work on my bi's and the work for the long head of the tri's really 'plumped' out my upper arm. I really enjoy the comments from others who noticed.  I am a 48 year old 'blinded vet' who has been training for 25 years. Decent arms but we always want more, right? Thanks for all the useful info. Sincerely, D. A. My Answer: Glad you're liking the results from the program. If people are noticing your big guns, then you've done me proud. Q: I know in your articles, that you like the lying triceps extension to work the long head of the triceps. I read [from your articles] that it is better to have the upper arm angled back towards the top of the head, rather than perpendicular to the torso and the extension is also at an angle, rather than straight up. So what do yo...

Those of you who've purchased and read Strength and Physique: The Articles know that I'm a big fan of Vince Gironda. If all roads lead to Rome, then Vince was Rome when it came to the whole spectrum of bodybuilding knowledge: everything from diet, exercises to program design. But while Vince was the Iron Guru of all aspects of bodybuilding knowledge, what really makes him stand out head and shoulders above everybody else in bodybuilding history are his exercises: The Neck Press Perfect curls and Body drag curls  

Q:  "I know this article was posted a few months ago, but I have a question regarding the 'Controlled Overtraining' strategy you presented in the 5 battle-tested strategies article. I was wondering what type of split I should use during the decompression phase (5X5, 5 body parts)? Upper/lower body split (2 times a week each) or full body (3 times a week)? And should I use only compound movements or also some isolation work? "Sorry to bother you with those questions, especially 6 months after the article was written, but I'd really like to give this approach a shot. Thanks for your help! And your blog is really great!" - Mathieu, a trainee from France  My Answer: Good to hear from you, Mathieu. To answer your question, go with the upper/lower body split (2 times a week). Just compound movements. No isolation movements. The whole point of decompression is to pull back from your training, so adding extra isolation movements would defeat the purpose.  Q: ...

Q: I wrote you an email about two weeks ago, asking about your shoulder exercises that make your lateral deltoids wider. I have gone through all three of your different work outs and I have to say, wow. This workout really works. Even after doing the first workout, I could instantly tell. My striations were popping, my nose was running (always a good thing on shoulder day), and I can start to see the cuts between my biceps and shoulders. I look a little bit wider, making my waist seem even smaller.  Thank you for posting your workout. I just read your article on arms. Can’t wait to try that one either. I'm working on achieving my NASM certification as we speak. Thought you would like to get some feedback from an almost another fitness guru.  Thanks again!  Keep posting, I'll keep lifting. Jonathan Hatchell Athletics Administrator www.footballfoundation.com My Response: Thanks for the feedback, Jonathan. I'm glad the program is working out for you. ...

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 ...