Strength and Physique

Q: How do I master the hang clean? How do I do the hip drive and the triple extension of the hips, knees, and the feet but not feel the arm soreness because of the heavy weight? I watched lots of videos teaching the hang clean from coach Mike Burgener, etc. Would you give me some advice? Thank you so much for your time and kindness! Take care, Mike My Answer: People tend to use the arms too much with hang cleans as opposed to power cleans.  Depending on your goals this may or may not be a good thing. If you're looking for overall mass development, then sloppy technique on the hang clean would be a good thing since it builds up the biceps, back and traps. If you're looking to lift more weight on the hang clean, then you need to pay more attention to technique.  If you're feeling it more in the biceps, then you're doing more of a cheat curl as opposed to a hang clean. With cleans, you got to move your body around the ba...

Hi James, I was just reading the Email page on your site where you mention you will accept questions and answer them on your blog. This is really cool of you, and I have a question that's been bugging me for some time. I work for a supplements retailer in the UK called Bodyfuel . I see a lot of athletes come and go and a lot of different opinions. One particular query has been coming up recently and no-one seems to know the answer. It relates to BCAAs. They seem to be the latest thing and very popular, but my question is this: Is it enough to take just BCAAs, or are other supplements also required? As I understand it, BCAAs help my body use fat as energy and convert this to muscle, so with a good diet, I shouldn't need anything else to get lean and muscular. Would you agree with this, or do you have a different opinion? Best regards, Thomas My Answer: Why do I get the feeling you're just trying to promote your supplement website , Thomas? ;)  I personall...

Q: For ectomorphs who want to gain lean muscle while staying cut and avoiding the bloated look, what do you recommend when it comes to weights?  A lot of guys who have the gift of being naturally defined and lean tend to think that if they do high reps, with semi heavy weight, it will produce results.  Is there a better method to superior gains? Answer: High reps will get you cut, but only if you do high reps with low rest periods.   Ectomorphs tend to be naturally lean, however, so ectomorphs shouldn’t overemphasize high reps.    To get the ripped and muscular look, ectomorphs should concentrate on increasing muscle tone or the hardness of their muscles.   Muscle tone comes muscle tension.   The higher the tension, the greater the tone.   The heavier the weight, the greater the muscular tension, and thus the greater the muscle tone.   So if you’re an ectomorph then you should emphasize heavy weight with lower reps.   This is wil...

Q:  I am retired NYPD. Little older now, ha ha. Your Hypertrophy for the Ectomorph program fits well into my abilities at this time. Happy to learn that reduced volume is best. I have a few old shoulder and elbow injuries that get aggravated by excessive volume. Nothing too serious, just annoying. Again, thank you for the program.  Which of your books do you recommend for a +65 guy? -RK My Answer: For the older bodybuilder I would suggest Neo-Classical Bodybuilding .  This book has a chapter on low volume training, which is more appropriate for senior bodybuilders.  This chapter reveals how that even though you train with low volume, you can still manipulate other program variables to sustain muscular growth. Q:  Just picked up a copy of Neo-Classical Bodybuilding , but it is definitely not geared to beginners. Any advice or routines for a beginner? Sudan My Answer: Make no mistake: most of my programs and books are meant for ...

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...