In last month’s column I answered a question about whether I would ever recommend combining Power/Rep Range/Shock and/or FD/FS in … continue reading
Q: I’m 26, 6’ tall and 278 pounds, and I’m having trouble burning bodyfat. I’m guessing I’m about 30 percent … continue reading
Q: I’m 16, and I lift weights and exercise. I get stronger, but I can’t lose weight. I’m 5’9” and … continue reading
Q: Are the high-volume workouts used by pro bodybuilders in the 1970s effective? A: The bodybuilding magazines of the ’70s … continue reading
Q: What is First T-Burst Training? A: Starting a workout with deadlifts or squats, as in the phase 1 Size … continue reading
Q: Since I’ve been training for a year and consider myself an intermediate, should I follow a five-day split or … continue reading
Q: I want to get a little bigger since I weigh only 130. I am 20 years old, and I’m … continue reading
Q: I love [3-way] Positions-of-Flexion mass training. I would like to do a little more volume for each exercise. Have … continue reading
Q: I’ve been using P/RR/S training for months now, and it’s working great. I love the variety aspect; it makes … continue reading
Q: I’m looking for something challenging that will give me a good pump but will get me out of the … continue reading
Q: My gym is near my house, and I can train twice a day, early morning and early evening. How … continue reading
A younger person—teens and 20s—will be able to train much more frequently than someone who’s been doing it for a long time or who is older, say, over 40.
Q: I know you probably get a lot of questions, but I was wondering if you could help out a … continue reading
Q: I’m from the U.K., and I bought your book Natural Bodybuilding after seeing it advertised in IRON MAN a … continue reading
Doing close-grip bench presses on triceps day produces indirect work for your chest.
I’d seen Arnie a few times at the gym. Although a beginner, he was on a three-day-split program: three days … continue reading
For example, instead of using supersets during Shock week, perhaps you can use other intensity techniques that don’t require you to commandeer two pieces of equipment at a time—like drop sets, X Reps, 1 1/2 reps and pause reps.
The basic exercises use several muscle groups in the execution of a movement. By involving multiple muscle groups, you stimulate more muscle fibers, which translates into more muscle growth.
My favorite is called the Fantastic 4 workout—four of the most effective exercises you can do. All you need is a selectorized dumbbell set, like the PowerBlock, and an adjustable bench—one that goes from flat to inclined.
Jay Cutler training in the off-season is a sight to behold. He’s one of the few pros who actually look … continue reading
It takes discipline to keep your upper arm stable while you slowly curl and flex the biceps at the top of the movement. The only part of your arm that should move is your forearm. Once you get the movement down, you’ll really notice a difference in the peak of your biceps. Watch the movie “Pumping Iron” and note how Arnold does concentration curls.
Training with free weights is much more challenging than using machines.
Q: I’m a police officer in New Jersey, and I work a rotating two-week shift of 12-hour days. I read … continue reading
The German Body Comp program, one of my most popular workouts, is based on the pioneering research by a Romanian exercise scientist who defected to West Germany.
In order to make the muscles bigger, you need to tear down the muscle tissue so it can grow back bigger and stronger. The optimum number of sets for maximum growth has always been debated. I believe that the key is to use the most effective exercises with the right amounts of intensity and volume.