Strength and Physique

Q:  I found your contact info on a police officers' bodybuilding article. I don't know if you could shed some light on my situation if you have the time. I currently am doing the Insanity program but am constantly questioning whether not it is really helping me physically. I don't know what you might suggest.  I am a full time city police officer and thinking about incorporating a weight training workout along with Insanity to build mass and strength. If you have any suggestions I am always open to new and better suggestions.  Thank you. Patrolman, Washington Police Department My Answer:  Question is what are your reasons for doing Insanity?  What do you hope to get out of it?  Fat loss?  Lose weight?  Get ripped?  Increase endurance? If you're doing Insanity for any of those reasons, then that's fine.  But Insanity is not going to get you big and strong.  I personally do not like aerobics classes or boot...

First of all I would like to thank you for the great article you have on Bodybuilding.com . It was very helpful and I plan on following the routine you had on there.  I was planning on buying your book so I can follow a more detailed approach but unfortunately I am won't be able to anytime soon. I am a Soldier in the United States Army and currently deployed to Afghanistan. I will be coming home to the United States very soon but because of that we are not allowed to order stuff or get stuff in the mail because the NCO's would have other more important things to do than mail.  Seeing the reviews about your books I will definitely order that book asap.    -I am in Afghanistan so on my downtime I go to the gym, I try to workout with my buddies but most of the time I go by myself, I try to workout Monday through Friday and Saturday+Sunday would be rest days. I do Chest, Back, Legs, Shoulder and Biceps+Triceps. Each muscle has their own days, this is what I was t...

I am an extreme ectomorph. In fact I am 6 foot 3 and only 152 pounds. I recently read an article you published regarding a 10-8-6-15 program for people of my particular body type. However, one thing I noticed is that you suggested doing 6 exercises per workout. That would be a total of 24 sets. So my first question is, is that not too many sets for an ectomorph in a single workout? I would like to hear your thoughts.  And as far as my second question, I do not have access to a cable machine in order to do pull-downs. Could I substitute bent-over barbell rows for this exercise, and keep the same rep scheme? I could do chin-up/pull-ups, however I would be incapable of completing the desired rep scheme.  Thank you for your time and I would appreciate any response. With these questions answered I will certainly undergo this program with complete dedication, and if successful, plan on purchasing your book.   Regards,  Luke  My Answer: 24 sets is a lot of ...

Q: I am just an avid reader of workout routines and am always trying to find new routines to do. I came across your routine on Return to Cop Land at  Bodybuilding.com because I too am entering the law enforcement profession and have found that routine to be easy to follow yet also intense. I was wondering if you had any other routines, or where else I can find other routines to follow especially one who is going into law enforcement?  Thanks, greatly appreciated!!! Jim G . My Answer: I have a number of routines and workouts in my books, but most of them are for bodybuilding.  I'm writing up a book on strength training for law enforcement, so keep an eye out for that. Now there's some debate as to whether sport-specific training is just a myth.  In other words, do law enforcement personnel need specifically designed strength programs, different from firefighters, military or athletes?  Or can they get by with any cookie cutter program? Like other tac...

Q: What drinks do you suggest besides water? My Answer:  Aside from water, coffee and tea.  It really depends on your goals.  If you're trying to gain weight, then I don't suggest drinking coffee or tea, as both beverages are thermogenic and will amp you up.  If you're a skinny bastard, then you really don't need to drink something that will give you the jitters and put your metabolism in overdrive.  Skinny bastards are already amped up and anxiety ridden.  They have metabolisms of hummingbirds, which is why they can't gain any weight, because they're burning off all the calories they're ingesting. Now if you're a fat bastard, then coffee and tea are your friends.  But if you drink coffee, then it should be just regular coffee with some type of cream, no sugar.  So don't get a latte, mocha or frappucino and think, "Aw yeah. Burning off the fat with coffee."  More like fat city. If you drink tea, then you're going to drink either...

Here's an exercise to help increase neck mobility.

Hey my name is Matt. I've just started the 10 8 6 15 workout on your site. It's been many years since I've lifted, so I haven't been able to do much weight (I'm 160lbs age 23).  My bench press is very weak, and I'm usually not able to complete all of my reps. Also I've been leaving out the close grip bench press from my routine. Is the bench press still doing me any good even if I can't finish the reps? Any tips on an exercise that might help me get stronger on the bench press? Also what is a good substitute for the close grip?  And finally, I am able to curl more weight with my right arm than my left. Is it OK to use less weight in my left and more in my right, or should I use equal amounts even though its a little easier with my right arm?  Sorry to bombard you with questions. I just don't really have anyone to ask!  -Matt  My Answer: If you're not able to complete the target reps, then that's fine.  The point is to pyramid you...