Strength and Physique

Q: "Good day Sir James. I like the effect on my muscles brought on by the 10-8-6-15 workout program. I think my body’s getting more defined.

“My question is, after the original exercises, what are the next set of exercises to be done? I want to change the exercises but remain with the 10-8-6-15 program, as I have already used it for 2 months now. Do you think it’s okay, or should I shift to another workout program?”

Thank you very much!
Gian Carlo

My Answer: I would prefer you change programs and switch to the 5×5 program, but if you want to stay on pyramid program, then simply do the program with variations of the exercises. So for example, instead of bench press, do the incline bench press. Here’s a sample of exercise variations:

Front Squats
Incline Bench Press
Lat Bar Pulldown
Incline Lateral Raise
Incline Dumbbell Curls
Close-Grip Decline Bench Press

Q: “Hi James, it’s me again. I have been doing the pyramid workout for a bit now. I haven’t been doing the 10-8-6-15 the whole time. I have been doing it for a month or so now, but I have been changing it up from 10-8-6-8 to 10-8-6-6, which I am currently doing.

“I have been trying to go for about 3200 calories a day. I have gained some weight but not a lot. I look a bit more defined, but not a lot also. Also I have been switching up the exercises every two weeks or so but keep some core ones.

“My question is should I continue to do this till I put on some more weight? I went from 132 to 137, till I get to about 140 or so. Or should I change it now? I’m not sure about the 5×5, because I can’t find anything about it or what exercises to do. Should i try something like:

Monday - Chest, Shoulders, Triceps, Biceps, Abs
Wednesday - Legs, Back, Abs
Friday- Chest, Shoulders, Triceps, Biceps, Abs
Next Monday - Legs, Backs, Abs

-N. Ponte

My Answer: Yes, change the program. 5×5 is fine. It’s simple: just plug in the exercises you want to do for each body part. But if you want every detail spelled out for you, then just follow the 5×5 program I have outlined in the 3-5 Power Periodization Program

Q: “Hi James, I was reading up on some info you had about the three different body types, and how they should workout and eat. Well, I am an ectomorph, and I was wondering if you could give me a specific workout routine?

“I’m 16. My bicep muscle size is about 13.2 inches, and I want my muscles to get bigger quicker. Now what I normally do is workout the upper body one day and legs the next.

“I have some weights I use at home that are only 40 pounds all together, so the muscles I workout the most are my biceps, triceps and shoulders. What I do in my workout routine is pretty intense. It’s like this: using a 25 pound weight I do one set of 12 reps. Then without rest I do my triceps with the whole 40 pounds and do 1 set of 12 reps. Then without rest I use a 30 pound weight and do 7 bicep curls. Then without rest I do the same triceps exercise. Then without rest I use a 35 pound weight and do 4-5 curls and then the same triceps exercise.

“I try to repeat this 5 times and before all of this I do my shoulders which for them I use 24 pounds for each shoulder. My workout for shoulders include doing 17-15-13-12-10 reps of shoulder press. Then without rest after doing each set I pull the weights up to almost chin level, hold it for a second, then let it down. With this exerise my reps are 15-15-12-10-8.

“Thank you for taking the time to read this, and I hope you can e-mail me back a workout routine to help my muscles get bigger quicker with the weights that I have. I was also thinking of working out 3 days a week and resting 2 days inbetween my workout days.

“Well anyways so thanks again for reading this, and I hope you can send me a routine and more info on this stuff. Thanks!”

-Adam Pikramenos

My Answer- Adam, I’m not sending you a routine. People pay for that. But you really should consider buying some more equipment (barbell, weight, bench, etc.) if you want to get bigger: Setting up a Home Gym.

Q: "I have a few questions concerning forearm size and grip strength. I remember that you mentioned thick bar exercises in one of your blog posts. I haven’t been able to find information on those exercises. What are some thick bar exercises?

"Another article suggested that doing compund lifts such as deadlifts and snatches will strengthen your grip and increase forearm size without the need for isolation exercises. Is that something that you would suggest?"

My Answer: Do yourself a favor and get a pair of thick bar heavy handles. Thick bar exercises just mean you do regular exercises with thick bars and dumbbells, so no matter what exercise you do, you’re working the forearms. Heavy handles allow you to work most of the conventional bodybuilding exercises with a thick grip.

Q: “During the next two months, I have enough time for two workouts a day. How do you suggest structuring the workouts for maximal muscle gain and fat loss? I like your Neo-Classical workouts. Would you suggest doing the same workout twice a day? Thanks.”

Best,
Larry

My Answer: There’s an inverse relationship between workout length and frequency: the greater the frequency of workouts, the shorter the duration of the workout and vice versa.

So for 2 workouts a day, you want to make sure your workout does not go beyond 30-45 minutes. If you want to continue with Neo-Classical workouts, then simply split each workout in half. Perform one half in the morning and the other half of the workout in the afternoon.

So ladies: pick up the latest issue of Planet Muscle at the supermarket or bookstore. I have an article in there on strength training for women. The article goes over training and supplementation for different female body types.

Q: “I recently read your article regarding hypertrophy for the ectomorph and I have a question. In the 4 set pyramid, what percentage of my 1 rep max should I begin the set?”

- Jason

My Answer: In the original version by Vince Gironda, he prescribed these percentages based on a 6 rep maximum, as opposed to a 1 rep max:

10 reps x 50% 6RM
8 reps x 75% 6RM
6 reps x 100% 6RM
15 x 35% 6RM

Now keep in mind that I don’t find percentage based calculations to be very accurate. Chances are the above percentages are too light, since my version requires that you rest 2-3 minutes between sets.

They do, however, provide a reference point. So if the weights based on these percentages are either too light or too heavy, then adjust the weights accordingly for the next training session. It’s like the business saying:

“Ready. Fire. Aim.”

In other words, it’s better to try a weight for a set and calibrate your poundages based on your performance. Don’t get stuck on percentages. Focus on performing the reps outlined for each set in the program and recording the weights.

Q: “I have a question. My bench press seems to be suffering. I was doing 210 to 215 lbs about 7 to 8 times easily. Lately, I can barely do 5 or 6 without having to strain a little and rest before doing the last two. Should I take a break and do other exercises for a while?”

-Victor Alexander

My Answer: People go through strength losses every so often, so don’t be too alarmed by it. Your nervous system is probably sick and tired of the bench press. Take a break from the bench press and do a variation of the bench press for a couple of weeks, such as the dumbbell press or the incline press. Then come back to the regular bench press. Your weights will go up when you come back once you get reacquainted with the exercise.