Strength and Physique

Q:  Last time I wrote you recommended that I use a 5x5 program to increase my results. With this program I have seen great results, but again I think it is time for a new routine. So I have two questions for you: 1) If I wanted to keep gaining size what would be the best follow up program? 2) If I was satisfied with the results, how would I go about 'toning' my body or 'cutting' up? I'm not sure of the proper word, but what would be the ideal program for that approach?   Thanks again as always James. -Jay My Answer: You're going to have a hard time training for 2 separate goals at the same time. A servant cannot serve 2 masters. You either focus on size or you focus on tone or you focus on cutting up. For those of you who don't know, muscle tone means your muscles are thick and dense, so much so that your muscles visually appear thick and dense. Cutting up is different. Getting cut means that your body fat is so low that you can se...

I don't get Facebook or Twitter. I'm really not interested in what you had for breakfast this morning, you narcissist. I can see the potential for these social networking tools to mobilize movements, to keep in touch with friends and family and to gather people together for some fun activities. But jeez, most people just aren't using these tools for anything meaningful.  Nevertheless, the Web does provide a lot of valuable tools to support your activities in the Real World. Social networking tools are just tools. Phil Hartman said it best, "You put one guy in front of the computer, and he comes up with the space shuttle. You put another guy in front of the computer, and he plays Doom all day." I have a client who's the marketing director for Buzz Logic, an Internet marketing company. Every week she pesters me to join Twitter and start tweeting to promote my books, even though my book sales are doing great. Well after a year or two year of her nagging me, I...

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: "Congrats on the reviews of your latest book . Great reviews on Amazon. Question twofold about core strength: My entire L-1 to L-5 is a mess once I have the fusion my lower back range of motion will be terrible. Do you know any good core exercises without much motion in that region of my back? "Also I am starting physical therapy the 20th. What should I quiz them on (for my back situation) before I have the surgery (time undetermined) that you would ask in my situation?" Thanks, Ryan My Answer: Ab exercises that don't stress the back tend to be isometric exercises, such as the plank: And the stomach vacuum: With regards to quizzing your PT, s/he should teach you how to facilitate your recovery after surgery. That's your primary focus, and you should be seeing him or her after surgery anyway. Q: "I just ordered your new Neo-Classical Bodybuilding book, but I have a question which your book may or may not answer: Can I just fol...

Q:  Hey James, hope this finds you well. In reading your first book , you recommend doing straight arm pulldowns for the 'V' shape. I don't have access to a lat machine, as I train at home. Is there a replacement movement? -Greg S.  My Answer: If you're working out at home, and you don't have a cable machine, then you can substitute barbell rows for the stiff-arm pulldowns. For these barbell rows, however, you should use an underhand grip on an EZ-curl bar. It's not the greatest back exercise, but after pull-ups and pullovers, any back exercise will make your lats burn.   Q:   I recently discovered your  Complete Strength Athlete  routine on BodyBuilding.com and have started it. I noticed it was posted 4 years ago, and had a couple questions.  1. Is there anything you would do different now?  2. Would you add cardio to the program? If so, how?  If you have the time to answer either question, I would greatly appreciate it.  Thanks a...

Q: I am a 51 year old Homicide detective for the City of Philadelphia. I also have done Olympic lifting on and off since my teen years. I have read your many articles and ordered your books. I enjoy your writings very much. What would you suggest for an old head like me who would like to still compete (Masters) in the Olympic lifts but want to add some muscle and strength? Most of my training is at home, so I am limited to a full Olympic set, dumbbells, squat racks and kettlebells. Any advice and or routines would be greatly appreciated. Keep up the great work. I know this has been a very tough year for Police Officers.....please be safe and continue the good fight Sincerely, GS My Answer: Good to hear from you detective. Yes, this really has been a tough year for law enforcement, and I can only imagine it's been a rough one for you guys at the Homicide Unit in Philly. I answered your exact same question for someone else, so here's what I told him. 1) You ...

Q:  "I've been doing your 10-8-6-15 routine with the six exercises for about six weeks now, with pretty good results. I think it's time to shake things up a bit, but don't know what to do to next to keep up my momentum. Any ideas?" Thanks so much for your help! Garrett My Answer: Try one of these: A Program for All Seasons . Boy, I've been getting a lot of these emails asking for a follow-up program to the 10-8-6-15 . I've been thinking about writing a follow-up article which will take pyramid training to the next level, so keep an eye out for this. Q:  "I read your recent article from Planet Muscle. It has a lot of good information for different body types, but I do not know how to find out which I am. The article refers to getting a muscle biopsy done. Are there any other ways to determine testosterone levels and muscle fiber makeup? The information is hard to implement otherwise. Thanks for your time." Thanks, Joe My Answer: For ...