Strength and Physique

Q: Great article on Bodybuilding.com !  I notice Week 3 is missing.  Would you recommend completing week 1-2 program in week 3 or is week 3 a week of no exercise? Would you utilize this program for training to become physically fit as an officer?  If so, then would you say 15 weeks of increasing intensity and weights be ideal (3 complete rotations through the program)?  Thanks in advance, Trina My Answer: Hi Trina, that's a typo.  Week 3 is actually Week 4.  So you do the first phase for weeks 1 and 2, then do phase 2 for weeks 3 and 4. You can go through 3 cycles of the program, which would constitute 12 weeks. Q: I'm just wondering if you had any routines or advice so I could get my blood flowing again. I used to do judo when I was a teenager but I broke my fibula when I was 20 and I've been kind of scared to work out again since my leg hurts when I stand around for too long- also I don't have any convenient access to a pool so swimmi...

Q: Hello... Trying to find your routine on Olympic lifts, 3x3 routine from about two years ago... Can you send me the link to it?  Thanks,  Nick My Answer:  Here you go. Ectomorph Muscle Building: Nutrition And Training Basics For Muscle Growth

It's been awhile since I've written an article, but I have a new one at T-Nation titled Create Tension, Build More Muscle . This article goes over how to use strength curve trisets and compound sets to fully blast every fiber for maximal muscle growth. Here's a demonstration of a strength curve triset: Q:  "I have put some of your arm training ideas to good use. I have found your training ideas very effective. I am a blinded vet. I can access your info with the use of 'screen reading' software. "I was wondering about the possibility of an audio version of your latest book? With an audio version of your info, I could get the info independently. I know I would get some great info and effective training ideas. Thanks for all the great info that you put out." Sincerely, D. Allen My Answer:  Thanks for the high praise. Believe it or not, I've actually had a few people request that I do a podcast or release audio versions of my books an...

Q: I have skinny ass calves. When do I work out Calves? Is there a compound exercise that will also work the calves and thigh? Regards,  Jason My Answer: If you want to bulk the size of your calves, then you can use the Calf Specialization routine that's revealed in Neo-Classical Bodybuilding. If you want to incorporate the Calf Specialization routine into the Hypertrophy Training for the Ectomorph 2.0 program, then simply train calves at the beginning of each HTE 2.0 workout: Workout #1 Workout #2 Workout #3 Workout #4 CALVES: diminishing sets THIGHS 10-8-6-15 CHEST 10-8-6-15 BACK 10-8-6-15 DELTS 10-8-6-15 TRICEPS 10-8-6-15 CALVES: one-legged calf raises THIGHS 10-8-6-15 CHEST 10-8-6-15 BACK 10-8-6-15 DELTS 10-8-6-15 BICEPS 10-8-6-15 CALVES: descending sets THIGHS 10-8-6-15 CHEST 10-8-6-15 TRICEPS 10-8-6-15 BACK 10-8-6-15 DELTS 10-8-6-15 BICEPS 10-8-6-15

Q: I have done the 5x5 workout and that was killer! What I was told was to do 3-4 exercises for large body parts and 1-2 for small. I see there are many different explanations of this 5x5 routine. How do you utilize it? Recently I did your routine from Bodybuilding.com (the Size and Strength workout), and it was good. I have a question. Doing the third week how do you do the sets? Do you do a warm up and then go right to the weight you can do for 3 reps?  The last question is where do I go from here? I have all your books in paperback form. I liked doing the Shotgun Method and quite frankly all of the ones I tried I liked. I still have some body fat to get rid of. I want to get to that classic bodybuilder physique, and I feel I am closing in on it with the great info from your books. My Answer:  The thing about warming up is that warm-up sets should activate the nervous system but not tire you out.  A lot of people do warm-up sets like this: 12 to 1...

Here are some exercises to develop grip strength. For more forgotten exercises, check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH on Amazon and as an E-book:

Dumbbell lateral circles work all three deltoid heads. Be sure to use a light weight when performing this exercise. For more high tension exercises check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH available on Amazon and as an E-book: