Strength and Physique

I was at the gym recently performing a front lever, a brutally tough exercise that will give you razor sharp abs. It's much harder to do than hanging leg raises or dragon flags, and much more effective at strengthening the abs. A couple of people have approached in the gym asking me how to do the front lever, so I thought I'd shoot this tutorial. By the way if you happen to see me in the gym and want to ask me a question about training, don't be shy.  I tend to look like a psychopath when I'm working out, but I'm just focused on my training. Anyway, I want to disclose something here: I'm not a gymnast, but I was able to do the front lever the first time I tried it. I was a bit shaky on that first attempt, and I couldn't hold it for long. But I didn't have to go through all of these progressions that I show in the video. I think the reason is that I was already strong on the subscapularis pull-up , which is a concentric pull-up followed by a...

Q:  Hey, I just did 12 weeks of your Building On routine from a few articles ago. I achieved very good results and enjoyed the lifts. A lot different than a standard bodybuilder's routine.  I'm looking for something new now. I want to lift 4 days. Are you familiar with with Doug's mass building routine ?  I value your opinion as what you have said has worked for me. If you are not a fan of this can you suggest something else? I appreciate it.  -Nick My Answer: Doug's program looks like a good one to follow after the Building On routine.  The reason is that the Building On program is an abbreviated workout with very low volume.  In contrast Doug's program is a high volume program, which will build more muscle.  Alternating between high volume and low volume programs is called "backcycling," and it is an effective way to build muscle over time.  I cover this muscle building strategy in my book Strength and Physique: High Tension Exercises...

Q: I hope you will answer a quick couple of questions. I am 5'8 and about 155 pounds. I have been lifting for probably 25 years. That has been very consistent for the past 17-20 years. Unfortunately, I have been around the gym for so long that my workouts have always been either the classic chest/tri, back/bi..... You know the rest. Or I have combined chest and back, legs, shoulders and arms (4 day routine).  I have recently read a lot from Layne Norton and others on training at least twice per week. Upper/lower rest upper/lower. I have been following that type of program for probably 6 months. I have changed it up with exercises and even did Layne's upper/lower rest and the 3 day hypertrophy.  With all that said, I have weighed the same for the 17 years - give or take. I have been 160-165. I would like to put on 5-10 pounds of muscle. I feel that I am a little more advanced than a beginner, but I would think I would be classified as an ectomorph (hard gainer).  Qu...

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...