Strength and Physique

The Potpourri Routine is a forgotten bodybuilding workout that predates the invention of sets. It is the 1930's version of German Volume Training and was a favorite of John Grimek. In potpourri training, you perform 6-10 exercises for a muscle group, but only one set per exercise. The Potpourri Routine is purely a hypertrophy program, designed to build up the size of the targeted muscle group.  For this reason I like to apply the Potpourri Routine to my calisthenics workouts.  If you want to body build on calisthenics only, then the Potpourri Routine is the way to do it The main exercises in any body weight hypertrophy program are pull-ups, dips and squats.  So in the Potpourri Routine you must apply a high number of sets and a variety of movements to these 3 calisthenic movements.  The following are sample Potpourri Routines for each of these core exercises: Pull-pourri: Muscle-up Lever Raise Pull-ups Archer pull-ups Typewriter pull-ups Chin ro...

30 degree pull-ups, as known as lean away pull-ups.  Pull to waist and lean back.  The movement is a hybrid of the pull-up and the row.

Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar. Here are four variations of the headbanger pull-up: Headbanger chin-ups  Headbanger chin-ups under the bar  L-Sit headbanger pull-ups  Commando headbanger pull-ups, aka Inline headbanger pull-ups

Thor's Hammer is a great tool to build grip strength, develop the forearms and strengthen the rotator cuff. Here are 8 of my favorite exercises using Thor's Hammer: 1) Forward Lever 2) Reverse Lever 3) Side to Side Lever 4) External / Internal Front Rotation 5) External / Internal Side Rotation 6) Helicopters 7) Hammer Pullover 8) Shoulder Cast

Q: My name is Chris; not sure if this email address is still monitored, but I was hoping you had some time to answer a couple questions and concerns regarding the article you wrote on BodyBuilding.com a couple years back entitled Return to Copland: Strength Training for the Professional Warrior . I am a 24 year old male from South Jersey and I am about 5' 10" and weigh around 145-150. I go to the gym 3 to 5 times a week and try to run or get some form of cardio in around 5 times a week. I am also desperately trying to gain weight which has been a very difficult obstacle for me.  Currently, I am in the hiring process to become a New Jersey State Trooper; I have passed their physical fitness test and the next step is to pass the written examination being held in the coming weeks. I did fairly well on the fitness test I scored a 19 out of 21 possible points, but I feel as though I definitely could've done a better job, and I don't think how I did will cut it in ...