Strength and Physique

Plateaus. Everybody hits a plateau or two in some aspect of life, whether it's in your career, relationships, education or creative endeavors. Sometimes I get the plateau of writer's bloc, but I get over that pretty easily. Plateaus are there for a reason, and that's to tell you to change things up. People do not learn or work at a constant increasing linear rate. That's not natural. Growth and changes in life always come in bursts, but it's up to you to create those bursts of development. With strength training, it is no different. Having trained a number of clients, I've across these common training plateaus: 1) Sporadic/Infrequent Training- Technically, this is not a plateau at all, because a plateau indicates something has been started and maintained, but progess has leveled off. Someone who trains sporadically just needs to train regularly to see results, at least 2 times a week. 2) Inconsistent Training- This is different from sporadic training. ...

"Thanks, as always for your great blog. I just ordered your book . May I ask you a question? I'm 33, and I started bodybuilding 8 months ago. During the first 6 months I went from 230 to 200, and now I'm starting to tone and pack on the muscle. The key for me was diet. I'm an ectomorph and eating a LOT of the right things at the right times was just what I needed. At the moment I train with weights 3 times a week with light (10 minutes) cardio, plus some sports one or two days a week (snowboarding, swimming plus Muay Thai). My question for you is this: I've been asked to do a marathon (or a half marathon) in September. Is it practical to train for this and keep doing weights 3 times a week, or will it screw up my muscle gains? I'd really like to keep developing the muscular physique that's just starting to appear. If you think it's possible for me to achieve both goals, then how should I balance my training. How should I eat and drink before a...

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 ...

Q:   I was wondering if you can give me a few tips on fat loss. I am 28 years old and I want to become an Santa Clara County sheriff. I am 6 foot 2 inches and 310. Yes 310. I have a long way to go. I have a lot of strength, but I need to get lighter. Hitting the weights heavy has never been hard for me. Getting my 310 lbs over the wall in the academy and running: that's the challenge. Any tips would help! -Matt My Answer:  Well, Matt, you need to take a long and hard look at what you're doing on a daily basis to keep you at 310. My recent article  Return to Copland  was meant for cops and their concerns for job relevant strength and looks. YOU on the other hand need to lose the weight and then focus on your performance in the academy. I submitted an article recently to Bodybuilding.com on strength training for fat loss, so look for that in the future. In the meantime, focus on the 3 usual suspects: diet, strength training and cardio. By the way, did I mention diet? Y...

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...