Strength and Physique

"I am following your Shotgun program, and after 6 weeks I’m in love with it. I do really like the template, and the possibility to choose exercises for the troubleshooting days.

"However I have a question about the shotgun movement of the third day, the bench press. I found that even if I lift a lot less with the dumbbell bench press (52 lbs) than the barbell bench press (132 lbs), my pecs are much more sore the next day with dumbbells.

"Is the dumbbell bench press intense enough to be a shotgun movement? Can it help increase strength (and eventually mass) as much as barbell? I’m working with the format 6×3. Thanks in advance for your input."

Regards,
Guillaume

My Answer- Yes the dumbbell press performed in a 6×3 format would qualify as a Shotgun movement. Even though you are using less weight on the dumbbell bench press as opposed to the barbell bench press, the dumbbell version is superior for hypertrophy for 2 reasons:

1) There is a greater range of motion with the dumbbell bench press. Whereas the movement stops at the bottom of the bench press when the barbell touches your chest, the weights will go past your chest in the dumbbell version. This will give you a greater stretch in the pecs, and stretching a muscle under high tension (i.e. heavy weight) will induce greater muscular size.

2) Dumbbell movements require greater stabilization from the muscles being worked. In other words, your chest, triceps and stabilizer muscles have to work much harder to move heavy dumbbells in a straight line as opposed to a barbell.

In general, heavy dumbbell movements are superior to barbell movements for hypertrophy for the upper body.

"Hey James, I recently tried your bulking for ectomorph program and managed to put size on everywhere except for my arms which failed to grow. Do you suggest I include more direct arm work or cut back on the amount I’m doing already: 4 sets biceps + 4 sets triceps, 3x a week?”

Thanks,
Dan

My Answer: You can still do the pyramid program, but for the arms, substitute the Direct Assault arm specialization program. Done properly this will give you some big guns. Your workouts for the week will look like this:

Monday:

A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest.

*The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions.

B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.

C)Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest.

D1) Preacher Curls (6 sets) 6 reps, 90 seconds rest
You can use any variation of the preacher curl. Variations include the straight barbell preacher curl, one arm dumbbell preacher curls or reverse grip EZ-bar preacher curls

D2) Lying flat bench triceps extensions with an EZ curl bar (6 sets) 6 reps, 90 seconds rest

Wednesday:

A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest.

*The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions.

B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.

C)Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest.

D1) Lying to seated dumbbell curls (3 sets) 13-15 reps, no rest
-Perform 6-8 reps of lying flat bench dumbbell curls, then sit up and perform alternating seated dumbbell curls

D2) Feet Elevated Pushups (3 sets) 13-15 reps, 60 seconds rest

Friday:

A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest.

*The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions.

B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.

C)Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest.

Saturday:

A) Hammer curls (10 sets) 4 reps, 60 seconds rest
B) Seated overhead half press in power rack (10 sets) 4 reps, 60 seconds rest

“Hi, I have a few questions to ask you: I was trying to figure out what to do to become a cop. I am also trying to figure out what kinda workout I need, so I can get in to good shape.”

-Freddie Ricci

My Answer: I have no idea what your background is physically or lifestyle-wise. Obviously, you should have your life in order before you apply as a peace officer. No outstanding debts, no criminal history, no character flaws.

Now with regards to workouts, I have no idea what to tell you, because you haven’t provided me with your physical background. Everybody starts from a different baseline, so prescibing a universal workout for cops is not something that I do. Nevertheless, check out my article on Strength Training for Cops and my blog posts on the topic. These will give you some direction where you can start asking more specific questions on how to be a cop.

"Hey James, I love your blog. I’m a 33 year old ectomorph whose been lifting off and on for 15 years or so. I’ve found that the normal two bodyparts a workout doesn’t seem to work for me. I make progress slowly. However, I recently purchased a powerbar for pull-ups, pushups and dips, along with a mini bench and 50 lb. dumbells. I’ve been on a Pull-up, Pushup, dip, press (with dumbells) 3 sets each for a month now, and I see good progress.

"I was wondering what you thought about going to the gym and doing an entire body workout: one set each exercise? For example: 10 reps squats, 10 reps bench press, 10 reps lat pulldowns, 10 reps curls, 10 reps close grip presses, 10 reps back rows, 10 deadlifts, etc. Is this overkill 3 days a week? Sorry for the long question, I wanted to give details."

Thanks!
Tay

My Answer: Doing 1 set per exercise three times per week is much better than 3 sets done once a week. You will gain strength quickly the more frequently you train, so what you propose is perfectly fine. This was the way bodybuilders used to train in the very beginning. I go over this history lesson in my book Tactics and Strategies.

In the first quarter of the 20th century, there was no such thing as multiple sets. The training concept of the “set system” hadn’t been invented yet. Everybody did one set per exercise and that was it. A typical bodybuilder’s routine would have consisted of 12 exercises covering the entire body, with only one set per exercise. This full body workout would be performed 3 days a week, every other day.

Despite the limitations of a single set, a wide variety of single set training routines flourished for 40 years prior to the advent of the set system. In my book Tactics and Strategies there’s a chapter that goes over these various single set routines. Single set routines are great for bodybuilders looking to minimize overtraining and yet still develop strength and muscle tone.

Q: "Hey James, how are you doing? I was wondering what would the 10-8-6-15 program look like for a Mon-Wed-Fri schedule? I see that there are 4 different muscle categories of exercises:

A) Squats
B1) Bench Press
B2) Pulldowns
C) Laterals
D1) Incline Dumbell Curls
D2) Close Grip Bench Press

-Musai

My Answer: It’s pretty clear in the article, Musai. The above series of exercises is the workout you perform every time: Monday, Wednesday and Friday.

Q: "I just read your article on Pyramid training and the ectomorph. I am a dad that is ‘monitoring’ my son’s workout program. He would probably be what you would call an ectomorph. 5′8", 120lbs, 16yrs old. He is currently working out twice a week with this routine (Monday and Thursday). Doing 8-6-4-10 (70%, 80%, 90%, 60% of his max):

Smith Machine Bench
Tricep "push down" machine
Machine rows
Lat pulldown machine
Curl machine
Shoulder press machine
Squats (seated with free weights)
Leg extension machine
Leg curl machine
Calf raises on the same squat machine
Situps

"Is there anything he is doing wrong or he needs to change? I appreciate your help."

-Dwayne

MyAnswer- Looks fine, but there is one glaring problem with your list of exercises: You have too many of them. 4 sets per exercise with 11 exercises would put you at 44 total sets. Your son would be working out at least 90 minutes to 2 hours. Anything over an hour and 26 sets is overtraining.

Cut some of the exercises out and avoid training redundancy. You’ve chosen all machine exercises, but if your son started out with free weights, then you’d be able to eliminate this redundancy in training. Cut out the leg extensions and leg curls. If your son performs barbell squats, then his thighs should get enough stimulus.

Get rid of the sit-ups for now, as ab work is pretty traumatic for ectomorphs trying to gain muscle and size. Take out the triceps pushdowns and machine curls, since your son’s arms will get enough work from the presses, rows and pulldowns. Your son’s program should look like this:

Smith Machine Bench
Machine rows
Lat pulldown machine
Shoulder press machine
Squats (with free weights)
Calf raises on the same squat machine

My most popular article by far has to be Hypertrophy Training for the Ectomorph. I get emails about this program all the time, so I decided to compile the article and the most frequently asked questions together and offer it as a free 10 page PDF.

If you’re an ectomorph, a newbie or hardgainer, then this program will help you gain a lot of muscle in a simple to follow format. To receive this free PDF, you must subscribe to my email updates for this blog. Simply email me at strengthandphysique@yahoo.com with the words "Subscribe, ectomorph program" in the subject line.

Once you receive this PDF, you may redistribute this article for free to your friends and family or you can attach it as a free bonus gift with other products, as long as you do not alter it in any way.

Just a quick update: I have a new article in the latest issue of Planet Muscle titled "Power Bodybuilding." The articles addresses training for the entire strength spectrum: explosive power, maximal strength, hypertrophy and strength endurance. Pick up the copy at Barnes and Noble when you get a chance.

Q: "I meant to say a while back [that] your third book is great! Very cool workouts that I want to try in the future. Love the article for women as well. Now I can finally get my girlfriend in shape.

“Anyway I just have two questions:

1. For the size and strength workout, you say to alternate between 2 workouts for 5 days a week. So this means Monday, Wednesday, Friday I do Workout #1, and Tuesday, Thursday do Workout #2? And for pull ups, should weight be added? Same question for sternum pull ups during the 3×3 week.

2. I’m wondering if you were thinking about writing a book related to other aspects of bodybuilding? Like the importance of sleep, dietary guidelines for bulking/cutting/etc, supplements and other important topics? I know it sounds like I’m kissing your ass or something but I don’t know: ever since I started working out with your workout regimens I actually made progress. Your workout ideology is smart, and when I have better results doing one exercise per body part as opposed to three or four, it’s hard to trust other trainers’ opinions. So I trust your word, and it would be great to have a book on diet, what foods to eat, etc. I’m sure tons of others would love it as well.

“Well thats all. Hope you do decide to make that book though, haha.”

Thanks,
Craig

My Answer: Glad you like the third volume, Craig. I appreciate the praise. To answer your questions:

1) For the size and strength program, you’ll alternate the 2 workouts for five days, take a 2 day break and continue the alternation for 5 more days. So it will look like this:

Monday- Workout #1
Tuesday- Workout #2
Wednesday- Workout #1
Thursday- Workout #2
Friday- Workout #1
Saturday- Off
Sunday- Off
Monday- Workout #2
Tuesday- Workout #1
Wednesday- Workout #2
Thursday- Workout #1
Friday- Workout #2

For pull-ups and sternum pull-ups, use a weight that allows you to perform the required reps. So if you can perform more than 5 strict full range pull-ups in Weeks 1 and 2, then hang some weight on yourself. If not, then just stick with your bodyweight. Same goes for sternum pull-ups. Simply add or subtract weight as your strength increases or decreases from set to set, workout to workout.

2) With regards to another book on bodybuilding diet, I don’t know if I have the time or inclination for a full blown diet and lifestyle book. I go over diet in Strength and Physique, Volume One, but I know what you’re getting at. A book with recipes and meal plans and dietary philosophy would be helpful to you guys.

I will write a diet and lifestyle article in the future, but for now, let me give you some direction:

- With regards to diet, follow a meat and greens diet to be lean and muscular. It is far more complicated than this, and dieting should be in phases, just like training. I’ll go over this in my article. But for now, if you want to keep it simple, then follow a Paleo Diet.

- With regards to supplementation, it will depend on what your goal is and at what phase of your training and dieting you are on (bulking or cutting): Supplementation for the Academy

- With regards to sleep, this is a no-brainer: Get some sleep! Sleep for as long as you can: 7-9 hours of continuous uninterrupted sleep is good. If you find that you’re sleepy in the afternoon after lunch, then take a nap if you can. If you can’t because you’re at work, then don’t worry about. Save naps for the weekends.

Hi, I have been reading some articles (not all yet) of yours on Bodybuilding.com.    As a fellow Police Officer (just 3 years) I appreciate reading articles regarding police fitness by someone who has been there, done that.  
 
I am currently only lifting weights with minimal cardio right now.    I like the idea of the HIIT cardio, and will do that from now on.
 
My question is regarding training, specifically to martial arts.   I love to train with weights and want to continue to gain mass and functional strength, but I also want skill and training.   I love the idea of doing some MMA training, Muay Thai, etc. but have not enrolled into any programs yet.   I am afraid those courses will be ‘too much’ and ‘unnecessary.’  They will also burn a tremendous amount of calories which will hinder my weight training/gaining mass.   I was thinking more of a Judo or Aikido approach, where the workouts won’t burn your through thousand plus calories everyday.
 
Does this at all make sense?   Do I have this all wrong?  I think I can keep the body going full speed with training Aikido or Judo along with an all out intensive weight training program.  I am having a hard time believing I will be able to maintain an intensive weight program with full time MMA/Muay Thai training.
 
What do you recommend?

Bottom line: Try aikido; see if you like the art and if the instructor is any good.  In my experience, there aren’t very many good aikido instructors around who can teach aikido for real world situations.  If you go with a different martial art, then scale back on the weights.

Just a heads up readers. SPV3: Tactics and Strategies is now available for purchase. Order your copy today!

“James, how is it going? I am starting my police officer program in September 09. Going back to school to get a 2 year or less degree, taking firearm training, hand to hand training, hand cuffs, baton training etc. I want in, and I will do whatever it takes as long as it’s legal obviously.

“I was wondering if I could get some guidance for work outs. I am 40 and used to be a hockey player, but I have not worked out since 2005 seriously. I have 2 kids and a wife, and we’ll be in school full time. However, I want to be ripped. I am 5′9 and 195 lbs.

“I appreciate any help you can bring!”
- Martin Parrot

My Answer: If you haven’t seriously worked out since 2005, then get back into training. Any type of strength training. You’re at a point where your primary goal should be consistency. Once you’re consistent, then figure out a specific training routine to follow. Hit the gym or weights at least 3 times a week. Do full body workouts no longer than an hour. If you have a home gym setup or can afford to create one given your space, then do it. This way you have no excuses. Or try working out at the school gym.

Once you are consistently training, then follow the principles outlined in my Strength Training for Fat Loss article.

“With the books you have out on Amazon, which one of them would you recommend first [given my back condition]? With my birthday being in September, I can tell a friend of mine to give me a gift credit from Amazon. Which one [of your books] do you think will benefit me the most right now? I am sure I will get the others also but not very soon.”

Thanks again,
Ryan

My Answer: Well given your ataxia, I would say none of my books are appropriate for you. I know it seems a little weird for me to tell you NOT to buy my books, but the fact is, I wrote these books for hardcore bodybuilders. I didn’t write them for the general public. The books are not about physical rehabilitation.

As an independent trainer, I am very frank and candid with people, because that is what a consultant does: tell it like it is. It should not be solely about money, contracts, sales or ego.

So I have to tell you that my books are too advanced for your condition. However, I’m sure you’re more interested in my books not for rehab, but because you want to sculpt the ultimate physique. In this regard, you will find a lot useful information, but it is up to you to make sure you’re training safely. For you, I would not recommend SPV2: Neo-Classical Bodybuilding, because the programs are very grueling and are meant for advanced bodybuilders. SPV1: The Articles and SPV3: Tactics and Strategies would be worth your investment, because both books have chapters on postural realignment and maintenance as well as physique enhancement.

Just a heads up on a couple of things:

1) I have a new article in the September/October issue of Planet Muscle. The article goes over the effectiveness of partial reps and the various ways you can implement partial reps to smash strength plateaus and incur new muscle growth. Check out the latest issue at your bookstore.

2) Production of SPV2: Neo-Classical Bodybuilding is on hold at this point, although you can still get SPV1: The Articles. SPV2: Neo-Classical Bodybuilding should be back in print hopefully by next week. By that time, Volume 3: Tactics and Strategies should be available as well.

“Hey James. My name is Andy, and I am a police officer in NYC. I saw your 4 Shocks Technique to Widen Your Back article on Bodybuilding.com. My main problem is my back is very weak, and I can’t do more than 5 or 6 pull ups! Any tips on how to strengthen my lats, so I can do more pull ups with my body weight or other exercises to help me improve? Any information would be greatly appreciated. Thanks again and stay safe.”

-Andy Barron

My Answer: Four to five pull-ups is better than none, so don’t worry. At least you have a foundation of strength with which to work on. I’ve written about this before: Increasing Your Pull-ups. For you, the first 2 methods are best suited for your level of pull-up strength.

“My name is Recruit Ruiz, and this recruit has just began training in the police academy. To give you a brief history, this recruit is a former correctional officer who has decided to make a career change to a police officer. The reason this recruit is emailing you is because this recruit would like to know if you had any recommendations of supplements/vitamins to aid in the muscle growth throughout training. This recruit would greatly appreciate any advice that would be offered and is not asking for a ‘get big quick solution.’ This recruit is asking for healthy additional fuel for the body.”

Sincerely,
Recruit Ruiz

My Answer: Recruit Ruiz, it’s OK. You’re in the real world, and nobody here in the real world refers to him or herself in the 3rd person.

I’m just joking with you Ruiz.

Anyway, to answer your question as far supplements, I’m partial to Biotest supplements for muscle. Protein Factory has some good stuff too, plus they allow you to customize your supplements with whatever ingredients you want. Bodybuilding.com has a wide variety of supplements and companies to choose from.

If you’re in the academy, then your primary goal is performance (athletically and mentally). Muscle growth is secondary, but the 2 goals are interrelated. Here’s what I suggest for both goals:

1) Surge Recovery Post-Workout Drink
2) Micronized Creatine Monohydrate
3) Fish Oil (this will help with recovery and conditioning)
4) Protein supplement consisting of a micellar casein/whey protein combo

This should be the core of your supplement program. If you add more supplements, then make sure it addresses an area where you are lagging, whether it be muscle mass, fat loss, mental clarity and focus, cardiovascular conditioning or recuperation.

Good luck!

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.