Strength and Physique

Q:  I recently found the article you wrote on Bodybuilding.com about the 10-8-6-15 workout for ectomorphs, and have started on it this week. I've been trying to answer my own questions via Google, but I can't seem to find what I need, so I was wondering if you could help me out. First of all, how do you determine progression for this program? At what intervals should I be upping the weight, and by how much? Do you change rep numbers at all or simply change the weight you are doing with the same 10-8-6-15 scheme? Also, I was wondering at what weight I should be doing these sets at? Other sites say the Gironda 10-8-6-15 is supposed to be 60 seconds between sets, and recommend doing these exercises at 50% 6 rep max. Would this still hold the same given that we ectomorphs are taking 3-5 min rests imstead of 60 secs as outlined in the article by you, or should we be lifting heavier because of that? How do you recommend I determine what weight to use? Thanks a lot ...

Q:  I am not fat, but I have a small roll and slight love handles. Now I don't think I'm completely at 24% [body fat].  I think I'm a slight lower than that. Do you think I should still do the Bigger Engine workout? Will that keep my size up? I have over all pretty big arms and a wide chest.  -B. Smith My Answer: Even if you're "slightly" lower than 24%, you've still got some fat to lose.  Like I said, at least 10% less would be better.  Why are you worried about losing size if you say your arms and chest are big already? Sounds like you don't want to give up any size, even if it's fat.  But leaning down means you lose fat in and around your muscles.  You will lose size to some degree, because fat does add to muscle size. Go with the Bigger Engine program.  Use it as a density phase workout for a few weeks.  Then switch to a decompression workout like the 5x5.  This way you focus on one goal at a time: 3 weeks of fat...

Q:  I went to the gym, and they told me I am 24% body fat. I get the bloated look a lot. I eat lots of chicken, beef, whey protein, and cottage cheese. I don't eat a lot of sweets at all. I also don't get a lot of fiber either. Do you [what] may cause my bloated look? Your thoughts? [Also] do you have any other ectomorph routines besides the 5x5 program you could recommend me?   - Brad S. My Answer: What's causing your bloated look? Well, you're at 24% body fat. If you want to look lean and ripped, then you should bring your body fat down by at least another 10%. Bloat is different from being fat. Bloat means you're eating foods that you can't digest very well. And because you can't digest these foods very well, it ferments inside your intestines and gives you gas. Those gases expand inside your intestines and tummy and you have a bloated stomach. You can be skinny and have a bloated stomach if ate a bean burrito with root beer float. Dairy,...

Q: I only have two 20 pound weights and nothing else. I was wondering what exercise routines you would suggest without weights. Thank you for your time. Best, Forest My Answer: Well if you're going to do calisthenics, then you should be doing variations of pull-ups, push-ups, dips, ab exercises and body weight squats.  This requires that you have access to a pull-up/dip station.  So you should either buy one, or you can workout at a playground or a workout station in a park. You may be able to build your chest and triceps with push-ups, and you may be able to build up your thighs with body weight squats.  But you won't be able to build up your back without free weights, machines or a pull-up station. I have a chapter in Neo-Classical Bodybuilding which goes over body weight only training. The general rule with body weight training is that you choose exercises in which you can perform anywhere from 3-20 reps.   If you can do more than 20 reps, then ...

Q:  I started the frequency decompression training, but about 4 weeks before that I had sprained both MCL's squatting. I got MRI’s done and that is what the doctor let me know.  My question for this email is what do I do? The training calls for front squats supersetted with leg curls and then standing calf raises. I still feel a twinge here and there that keeps me leery of doing any leg work. I feel very lucky that I did that and not needed surgery. I was told that after about 6 to 8 weeks I can go back slowly and do either leg press or leg extension and leg curls. I don’t think I will do any legs for a least another couple weeks. Help me out I don’t want to regress. Thanks, D My Answer: You're going to have to stay away from leg exercises for 8 weeks.  It's not going to matter if it's machines or not.  Your primary concern is recovery, and that means taking it easy and laying off the legs for now. When you get back to leg work, then I would experime...

Q:  OK as I have mentioned before, I am an ectomorph. I wanted to run by my program with you: Monday Weighted dips 5x5 Seated rows-5x5 Leg press 5x5 Tuesday Push aways(shoulders)-5x5 Overhead Cable curls 5x5 Rope extensions 5x5 Front barbell shrugs 5x5 Thursday Hack squats 5x5 Neck press 5x5 Cable lat pulldowns-5x5 Friday Close grip press-5x5 Drag curl-5x5 Military press 5x5 DB shrugs 5x5 I rest 3 mins in between sets. What do you think? -Brad S. My Answer: Your exercises look fine, but your workouts will be way too long on days where you have 4 exercises and you rest 3 minutes. Your workouts will be an hour and half, which is a half hour way too long. What I would suggest is that you get rid of the shrugs. Your traps should grow from indirect stimulation from other upper body movements. Also, superset chest and back exercises and biceps and triceps exercises. Rest 90 seconds between those sets: Monday / Weighted dips 5x5, 90 seconds res...

Q:  Fantastic article I found of yours on widening the lats. What are the best shoulder exercises to "widen" the shoulders to go along with the wide lats. I'm on a fat loss/lifting regimen and trying to promote the v-taper look. Thanks for any help you can give. Loved the article and very helpful. Can't wait to incorporate it. BTW I'm on a 4 day split body part lifting program. How would I incorporate your routine into that? Maybe do one day of the back like you said and keep the other? Not sure myself. -Chris My Answer: If you're doing a 4-way split, then do one of the Wingspan Workouts for back day. Be sure to change to a different Wingspan Workout every 3-4 weeks. Now for widening the shoulders, any lateral raise will do. These are my personal favorites: