Shotgun!
Q: "I’m just wondering which program of yours is the best for mass muscle gains. I’ve been doing your Mass/Muscularity program on Bodybuilding.com, but I was thinking maybe the Shotgun Method would be better. Which would be the best for gains in muscle mass?”
Thanks,
Craig
My Answer: They’re both good mass building programs, but how you connect the 2 programs will amplify the effects of these programs even more. You’re starting off with the Post-Exhaust program and then switching to the Shotgun Method, but it should really be the other way around: 2-3 weeks of the Shotgun Method followed by 3 weeks of the Post-Exhaust program. This sequencing of programs is much better and will take advantage of the “backcycling” strategy found in Strength and Physique Volume 2.
Q: “I’m currently training with Singapore’s national squad and am hoping to eventually wear my national colours. However I’m curious, as a weightlifter, how can I move up a weight class? Assuming off-season training is 3X a week, in your opinion can I mix in any hypertrophy work?”
Regards,
Nigel
My Answer: Yes, during your off-season you can certainly add hypertrophy work. There are a couple of ways you can do this:
1) You can use my Shotgun Method. For Shotgun Days, practice your compulsory lifts (snatch, clean and jerk) and assistance lifts (front squats, Romanian deadlifts, etc.)
On your Troubleshooting Days, do some hypertrophy work. So during the week, you’ll do 2 Olympic weightlifting workouts (one heavy, one light) and 2 bodybuilding workouts.
2) If you can only do 3 workouts a week, then do the Olympic lifts at the beginning of the workouts, and then follow up with hypertrophy work. Just make sure you don’t go beyond an hour.
Q: “Thanks for the workout on Bodybuilding.com for LEO’s. Are the first 2 weeks a 4 day workout? You listed 4 workouts: should they be rotated on a daily basis?”
Thanks,
Dan
My Answer: Yep, you rotate through all 4 workouts throughout the week. Go from Week 2 straight to Week 4. There is no Week 3.
Q: “Hi there James! My name is Henry, and I am your classic hardgainer. I’ve been following the 10-8-6-15 routine, and it is finally time for a new one. I’ve been reading on your site about the 5×5 routine with a two day split, and it looks like what I need, but can you elaborate on that training regimen, say providing a sample week? Your articles are great as always James and any help at all is appreciated, Thanks!”
My Answer: The 5×5 program is pretty straightforward, Jacob. Plug in your exercises to these parameters: 5 sets of 5 reps with 90 seconds of rest between sets. Choose one exercise per body part. Follow a 2 day split, hitting each muscle group twice a week.
