High-Intensity Interval Training (HIIT) is hands down the most effective form of cardio for burning body fat. Research confirms that you can drop more body fat with HIIT in about half the time as regular slow and steady cardio. But that's not the only reason why I love it so much. The other reason that I'm a huge fan of HIIT is because of the fact that you can do HIIT with virtually any exercise - running, biking, dumbbells, a barbell, a heavy bag, or step-ups on a bench, just to name a few. Take this weekend for example.

Friday was another beautiful winter day here in Los Angeles. So my HIIT workout on Friday consisted of strapping a Power Sled from GoFit.net to my back and running one minute sprints (with 30 second rest  intervals) in my back yard with 90 pounds attached to the sled for a total of about 20 minutes. Yet Saturday was a completely different story.

Rain is a rarity here in LA. But this winter, we sure have had our share of it in this city. And Saturday was one of those days we got a decent downpour, much to my dismay. I was hoping to get in a nice bike ride. But no sooner than I had the thought about biking, the downpour came. I was bummed. So I figured I'd head out back to my gym and get in some step-ups HIIT style. As I walked over to put my shoes on, the Wii Fit balance board grabbed my attention. My kids love the Wii games, even the Wii Fit. So I thought, "let's see what kind of a workout you can really get on this thing."

I grabbed the Wii balance board, inserted the Wii Fit disc into the game console and started it up. The first thing it asked me to do was to create a Mii, which is a character that represents you in all of the Wii games. Then it asked me to put in my basic info like age and height. The Wii step actually weighed me and calculated my BMI (body mass index). At 6 feet and 220 pounds, my BMI is close to 30, which is considered obese! Ha! Of course, little does the Wii Fit know that I am only 5% body fat and those 220 pounds are mostly muscle. I chuckled when the Wii fit shamed me for being so out of shape. BMI aside, I was impressed with the fact that the Wii calculates your center of gravity to make sure you do not have any biomechanical imbalances. After the full body assesment I was on my way to getting in a rainy-day workout.

I found the Wii Fit basic running program and got to it. The short track takes you through a virtual park on the screen while you run in place in your living room. You simply put the Wii remote in your pocket and it estimates your running pace based on how fast the remote is moving as you run. Just like a pedometer. I have to admit that it was a lot more fun running the virtual park than running in place on a treadmill. Running at a very fast pace, I was able to complete the run in about one and a half minutes. So I rested 45 seconds between runs to follow the 2:1 ratio of exercise to rest that you should follow with HIIT. I did about 12 cycles like this for a little less than 30 minutes. And I finished with a 3-minute cool down by doing the Wii Fit step workout. Yep, HIIT can be that simple and still be very effective.

So the next time you're looking for an excuse to skip cardio, just remember that with HIIT you can get it in ANY time and ANY where with ANY equipment, or lack thereof. So stop looking for an excuse and start looking for new ways to keep lean and stay healthy with HIIT.

For more on HIIT watch Jim's videos: M&F Raw! #8 - Showtime HIIT Training, M&F Raw! #26 - Suicide Kings: Suicide Drills Meet HIIT, and M&F Raw! # 27 - Power Cardio.

And remember to join Jim's facebook fanpage to get his updates, links to free training, nutrition and supplement articles, and to ask Jim questions on training, nutrition and supplements.

Well, hopefully you have watched M&F Raw! #53 - 4-Week M&F Strength Band Challenge to see the incredible results I achieved in 4 short weeks. Do you want to gain 5 pounds of pure muscle? How about a 1/2 inch on your arms while gaining zero fat?! How about increasing your bench press by 20%?! Of course, you do. Well the answer is simple. Get a set of M&F Strength Bands and follow my Strength Band challenge.

One thing I didn't discuss in the video was how it felt when I went back to doing just free weight exercises. For starters, it was crazy how much stronger I was on EVERY exercise after just four weeks. It was also insane how easy the weight felt the further I moved through the range of motion of each exercise. As you know, bands get harder the further you go through the range of motion. So when you switch back to lifting a dead weight that maintains the same resistance through the exercise, it actually feels easier the further you move the free weight. This lead to the 10-20% increase in strength I experienced after the four weeks.

Strength gains and lean muscle gains are at your finger tips. So what are you waiting for?! Head to www.strengthbands.com now.

This is the part of my blog where I normally say "now it's time for some Q n A". However, I am not going to say that anymore. I have been getting a ton of questions from you guys, but it's been unwieldy for others to navigate the QnAs and learn from each others questions and my answers. But don't worry I have a better system. On my facebook fan page I have created question topics on my Discussions page. This makes it easier for everyone to peruse the questions and answers that best fit the answers they are looking for. And it makes it easier to learn about topics like: Creatine, NO Boosters, Chest Training, Diet, etc... So head over to my fan page now and drop me a line and/or a question.

Here's the Link: Jim Stoppani fan page

There's a saying that goes, "Hell hath no fury like a woman scorned." Well, I also have a saying that goes hell hath no fury like a bad case of food poisoning. That's what I just battled last week. For those of you who've been there, I don't need to explain it. For those who haven't, pray that you never will.  Not only could I not hold even a glass of water in my body, let alone an ounce of protein, but the severe dehydration made me weak and delirious. In the end I lost over 20 pounds in just a couple of days. While most of it was water, I still have to wonder how much was muscle due to the three days of fasting. In fact, my appetite has still not returned and am having difficulty getting in enough protein each day. On the bright side, I did drop almost every last ounce of body fat from my body! You got to look on the bright side. And besides, after a few weeks of proper nutrition and training, all that lost muscle will find it's way back on my body. I want to send a sincere thank you to all my friends that sent me well wishes on facebook, Twitter and email! You're kind and sometimes funny words helped me weather the storm and made me smile. Thank you all!

Getting back to the title of this blog entry, Hell Hath No Fury, it has more to do with than just my lousy week. It happens to be the name of the band that is now featured in the M&F Raw! video series. If you've watched M&F Raw! #48 - Burn Notice, then you likely noticed that the music in Raw! Has gotten much harder and much better. That's all thanks to LA-based band, Hell Hath No Fury, which is composed of Leah Collery on guitar and vocals, Shawn McPherson on bass and Dan Welby on drums. They were kind enough to provide the hardcore music that M&F Raw! needs. Check out the band and their energy-pumping music by clicking on the Hell Hath No Fury logo on the M&F Raw! Page or by going to www.hellhathnofury.net. If the music on their debut EP, "Uprise" doesn't get you psyched up to lift, then you must be dead!

 

Alright, let's answer some long awaited questions. Again, I apologize for not being able to get to everyone questions. For those of you who would like to get an answer from me sooner than later, I encourage you to post your question on my facebook page by clicking here. Facebook makes it much easier for me to reply within a few hours or a couple of days at most.

 

Q: Hi Doc
How safe is Creatine for Teens or should they wait.
I like the Con-Cret.
Thanks again
Manny

A: Hi Manny - research confirms that creatine is very safe for teens. Remember that creatine is a naturally ocurring compound found in meat like beef, fish and chicken.

 

Q: Hey again Jim! Just got my hands on some beta-alanine, made by
Pro-source. I was wondering if the tingling sensations and the flushing
of the skin were normal in all brands of beta-alanine??? It doesn't
hurt, but it does feel funny. Thanks!!

A: Hey DJ - yes, that is normal with beta-alanine... it' s known as parathesia and is caused by beta-alanine binding to nerve receptors.

 

Q: Hey Dr. Stoppani!! I want you to know that the Showtime combination you
created has been paying HUGE dividends in my physique... and I'm only
1/2 way through!! Wanted to thank you!
I have a couple questions for you - I am not noticing much detail and
separation from my shoulders and my chest. Do you have any tips on how
I can achieve this separation? Also, I have the same issue with
separation from my shoulders and my biceps on the side of the arm.
Once again, Thanks for all of your work!

A: Hi FH - the separation you are talking about comes from a combination of developing the muscle fibers in those areas of the muscle and being lean. So keep on leaning out, but also make sure to work those specific muscle fibers. For the chest/delt separation you need to develop the upper/outer pecs and the front delta. So be sure to do plenty of incline flues and flat flues, getting a full stretch in the bottom position. Also be sure to do plenty of incline bench presses and dumbbell presses. For the front delts be sure to do plenty of barbell presses to the front and front dumbbell raises.  For the delt/ biceps separation you need to develop the lower part of your delts. For this, do machine and cable lateral raises. Also try an exercise Arnold made popular the lying dummbbell lateral raise.

 

Q: Hi Dr.Stoppani,

Thank u very much for your reply in your last post.I will start cutting
my carbs immediately.

Regarding your advise to take creatin & beta alanine,could u recommend
some brands of
product? The Gnc outlet in my country only carry creatin by
Muscletech,(which has very high carbs+calories),n Gnc Pro Performance
creatin monohydrate n creatin plus(which contains
Taurine+Glutamine).Cant find beta alanine on its own here.Other option
is by Horleys(product from New Zealand) which contains 5g creatin+ 1.6g
beta alanine.Anything sounds good to u? If not,I do travel to Australia
quite often.Perhaps I can find something more suitable there.I know Con
cret is highly recommended,how about beta alanine?which brand?Pls
recommend some options.Thanks.

(2)Any difference if I buy/take creatine n beta alanine individually or
a product like Horley which contains both in one?

(3)As u recommended to lose the fat first,should I consider fat
burners?My body fat is 19% n bulk of my fat is around my waist.My
arms,legs are pretty lean.If I do take fat burners,would it make my
arms n legs even thinner?I wouldnt want to look like a stick!...lol..

(4)To increase my protein intake,is there any harm in taking a protein
shake every 3 hours?

Thanks for your time.Your kind assistance is very much appreciated!!!


A: Hi Jessel - You'll do fine taking the Horley's brand Beta xtreme combo of creatine beta-alanine. The fat burners will not make your arms and legs skinny unless they are carrying a large amount of fat. And yes, you should consider taking a protein shake every 3 hours. There's no harm in that.

 

 

Q: Hello Jim,

I am Sergio from Ukraine. Thanks a lot for M&F Raw videos. I've watched
one about Biceps Ladder recently. This is really a good multi-joined
exercise. I guess I know one more. Let me know if I am right. I am
talking about reversed grip pull-ups for biceps workout. It's also
multi-joined and one can use weights to make it more difficult when
body weight is not enough. Maybe you'll make one of the next M&F Raw
videos about it. I also wanted to ask you to please make M&F Raw about
neck workout, looking at your neck I am sure you have a lot of things
to tell us :-)

Thanks!

A: Hey Sergio - Yes, the reverse-grip pull-up is a multijoint exercise that involves the biceps. However, you will find that if done properly, the lats take over so much that you don't really feel it in the biceps, unlike the biceps ladder where the biceps are the primary muscle and do the majority of the work.

As far as neck training goes I don't do much direct neck work other than getting my head and neck wrenched on when grappling. :)  But I do like the head harness. It's one of the best ways to train your neck. I do a bit of trap work and you can expect to see some M&F Raw! videos on that.

 

Q: Hi Dr. Stoppani,

Iam fifteen, and was on the football team.  Now that our season is
over, I am back in the weight room and I have lost a lot of strength on
my major lifts (bench, squat and deadlift).  The team uses a 6 sets of
6 reps method of training and I have gained a bit of muscle as well as
dropping some excess fat.  I weigh 130lbs now and I play defensive
back, so by next season I want to be around 150lbs, but I am more
concerened with strength.  What is your advice for gaining strength
especially on the big lifts.

Second question: I have been reading a bit about BCAAs and I watched
your M&F RAW episode (it was very helpful, thank you) but I wasn't sure
if I should take BCAAs, and if I do, how Amino Armour would be as a
supplement, seeing as I don't really want to take creatine. 

To recap my ramblings: What is your advice on gaining strength and what
would you recommend for taking BCAAs.

Thank you so much

Michael

A: Hey Michael - The 6 x 6 training is an effective method for gaining strength. But there's a saying that goes, "Everything works, nothing works forever." That means that as effective that a program (like 6 x 6) is, it won't keep worlking forever as your muscles will adapt to it. That means you should try something different for a few weeks or months and then go back to the 6x6. I suggest you check out the 531 program by Bob Fitzgerald in the February issue of M&F, which is on newsstand now. I also suggest that if you really want to gain strength, that you reconsider taking creatine as well s beta-alanine, in addition to BCAAs. Amino Armor is a good supplement since it provides 5 grams of BCAAs per dose.

 

Q:
hey jim,
enjoying all of your videos on M&F Raw!!!!
i had a question regarding a bedtime shake. i am debating between two
they are either the Dymatize Elite whey and casein blend or the optimum
nutrition 100% casein and if you have something better in mind that
would be great?
also do you know of a good whey protein shake?
thanks a lot
kunal

A: Hi kunal - Personally, my two favorite brands of protein powders are Optimum and Dymatize. For nighttime shakes you'll be good to go with either Dymatize's Elite 12 Hour or their Elite Casein, or Optimum's 100% Casein. For whey protein you could go with Dymatize's Elite Whey or Optimum's 100 % Whey.

 

Q: Yo Dr. Jim- just got through using the triceps ladder for the past 3
weeks and my tris are HUGE!!! thanks!
Now I am focusing on compound setting my tris for the next 3 weeks. I
want to start with heavy close-grip bench presses with heavy weight for
3-6 reps followed immediately by barbell lying triceps extensions. I
was wondering since i was training the presses heavy and low reps if it
was a good idea to do the extensions right after??? don't I need to
rest 3-5 minutes after the presses? Or should I just get the 3-5
minutes rest right after the extensions? I'm lost! Thanks man!

A: Hey Juilian - if you want to do true compound sets (which are supersets for the same muscle group) then rest after the extensions. Also, to switch it up try doing this compound set in a pre-exhaust fashion, which means you do the extensions first and then imeediately go into presses with the same weight. You can read more about this by clicking this link, which will take you to my online article on the subject at the http://www.flexonline.com/triceps_bodybuilding/training/199 Magazine website.

 

Q: Mr./Dr. Stoppani,
I have a bone to pick with you sir. None of your advice has ever worked
for me. I have read several of your articles and watch your Raw videos
every chance I get and yet I see no results from anything you say...
except when I was cutting and saw the video for the HIIT training, ok
that worked pretty good. But then there was the advice when I sent you
an E-mail regarding my non growing Bi's and you said to wait for the
Biceps ladder video, well that didn't....... all right my arms were so
pumped & trashed after that workout that I couldn't put my shirt on.
Well I still had a question about creatine, because I've never seen
results using monohydrate before so even though I didn't want to, I
tried Con-Crete and I guess that's the best creatine I've ever used,
I'll never even try another brand this stuff works so good. Oh wait,
yeah your videos don't really help either because I know Bands are for
sissies and they don't work, so after I ordered my set of M&F Strength
Bands, I immedietly worked them into my daily routine, Man what a burn
those things rule they work extrem.......I mean they're ok.... I guess.
So besides the Raw videos, your advice here and all your articles in
the magazines there's nothing more to say. I had a couple questions to
ask but I'm afraid you'll answer in the same manner as before, with
good sound advice backed by scientific facts that almost always without
question work. Thank you sir for taking your time to help us out here
in the world with our questions. You truely provide a valuable service
to us.
THANK YOU,
Farell

p.s. keep the Raw videos coming I incorproate most of those videos into
my routine.

A: Hey Farrell! Thanks for giving me a good laugh! Nice, I love it! And thank you so much for all your support.

 

Q: Hey Jim,  love watching the Raw videos and reading your blog.  Just
wanted to ask a quick question about post-workout supplementation.  I
currently take about 40-45 grams of protein and 5g of creating in my
postworkout shake.  I was just wondering what the best source of carbs
would be to take, whether it was just a suggested supplement powder I
could combine with my shake or a food source.  Thanks.

A: Hi Josh - The best carbs to take after workouts is Vitargo, which is a powdered carb supplement that digests about twice as fast as most sugars. If you don't want to spend the money on Vitargo, you can go with gummy bears or simply table sugar in your shake.

 

Q: Dear Dr. Jim,
I thank you for your effort into creating M&F Raw. I am on the website
checking for regular updates on your blog and the raw videos.  It has
helped my workouts beyond measure. I have been working out on and off
but been really serious about it for the last 8 months. I have started
working out with the ShowTime Programme. One thing I find interesting
is the HIIT and Power cardio programmes you mentioned in the raw
videos, it keeps thing interesting

Everyone seems to have their own opinion on supplement dosages and
timings so I have come to you hoping you would be able to help me out.
After watching the raw video #4 your supplements seems to be solid,
only thing I get confused about is the timing and dosage and whether I
can mix them up. I have started on the supplementation James ?the lab
rat? Grage has posted on his blog which you sent him prior to him
starting the 4 week Showtime programme.

1.    In the raw video #9, you mention the benefits of Creatine. Can I
mix it with the pre and post shake mix. Current Pre workout shake is
20g whey (Soy causes a lot of distress) 2g glutamine, and about 5g BCAA
it?s the same for the post workout except I add casein protein (1 cup
low fat milk). About 30 mins before this shake I use green tea and
Carnitine. Is there a particular time to use the creatine or can I mix
it up with the pre and post workout shakes.

 2.    In raw video #10, you mention the benefits of beta Alanine How
can I mix it with the above? Or is there a particular time I should be
taking it?

3.    In Raw video #9 you take a whole list of stuff. This is a stab in
the dark, but could you please tell me how you take Grape seed extract,
CLA, Vitamin E, CQ10 enzyme, and when I could take it and if I can mix
them up.

 I am currently into week one of the Showtime programme from the
(Muscle and fitness trainer) but I notice James Grange uses the one in
the muscle and fitness magazine, I have been to some of the stores here
but they have run out of copies. Could you please let me know I could
get a copy of the workout in the muscle and fitness magazine. Also, we
don?t have access to the strength bands out here. You do talk very
highly of their benefits and was wondering if I could get a set I am
willing to pay whatever it costs.

 I do know your swamped with tons of emails and any advice would be
much appreciated

 A big fan
Nick

A: Hi Nick - Glad you're enjoying the Showtime plan. Regarding your questions:

1) Yes, you can take creatine with your pre and postworkout shake. I'll have an M&F Raw! video on Workout Nutrition 101 that will cover all of these details. Expect that sometime in the next week.

2) Beta-alanine is the same with creatine - take it with your pre and postworkout shake.

3) Take 100-500 mg grape seed extract in the morning and about 30 minutes before workouts. Take 400-800 IU of vitamin E with breakfast. Take 2-3 g CLA with breakfast, lunch and dinner. And take 100-200 mg of CoQ10  with breakfast and about 30 minutes before workouts.

For the Showtime workout, go to my website www.jimstoppani.com and shoot me an email. Also, to get the bands, you can go to the manufacturers website at www.bodylastics.com and get the Terrell Owens bands. They are very similar to the M&F bands set.

Q: Hey Jim,

I just had a quick question about the supplements I take.  I am on MRI
Pros Nos, NO2 Black, MRI CE2, MRI N30, BCAA, and Beta- Alanine.  I just
had a question about the CE2 and N30.  I was wondering if you have any
information on it.  I am not sure if it is worth taking or if I should
just stay with the other supplements.  If you have any information it
would be helpful. 
Thank You,
Kyle

A: Hey Kyle - Both CE2 and N30 are supposed to work fairly well. But the question is how do they work for you. After all, that's all that matters. If you've given them a couple of months and you haven't noticed much, then maybe it's time to try a new formula.

 

Q: Hey Jim!

Quick question. I have been following the showtime diet that Lab Rat is
doing and I was wondering if the post workout meal of Whey, Gatorade,
and Gummy Bears will stop the fat loss that I started during the
intense workout because of the insulin spike it will create. Right now
I have been taking cytogainer after my workouts because I figured I
would be able to burn fat better but it hasn't been working so i'm
thinking of going for the gummy bears, carbless whey, and gatorade.
Appreciate all you do man.

A: Cam - Yeah, yo might want to drop the Cytogainer and go with the whey and gummy bears or Gatorade. The spike in insulin after you lift is the one time it will not cause fat gain. However, if you are still having trouble dropping fat, you may have to drop the carbs here as well.

 

Q: Ciao dottor JIm!
Is it necessary to have a rest day between training days in order to
promote muscle growth?
Thank you so much for all of your greatest advices!
Michele

A: Hey Michele - you do not need a full rest day between workouts if you alter the body parts you train. For example, if you train c hest and triceps on Monday, you can train back and biceps on Tuesday.

 

 

Q: Hey dr

You can also put me down for a "yay".
I also want to thank you for helping me out so much-- thanks to your
help I restarted training after a while of not training  and started
taking supplements like creatine, and gained 6.4 pounds and lost inches
in my abdomen in one month, to name one form of progress. Thanks again,
you have really changed my outlook on feeling and looking great.

By the way, you are impacting SO many others-- in just my gym I see
everybody doing your routines and overhear them saying how much "Dr
Jim's tips" have made them get in shape. (And they are definitely in
shape!) on part of everyone, I say Thank You!

A: Hi David  - glad to hear about your progress! That is awesome. And I am glad to hear that the tips are helping others in your gym as well. Tell them all I say "Hi!"

I'd like to send a solid thank you to all the fans that have made M&F Raw! a huge success. Without your continued interest and support of the M&F Raw! training and nutrition video series, we could not continue to deliver to you the most cutting-edge training and nutrition tips in video format. The M&F Raw! video series has close to 2 million hits and growing. So thank you for visiting the site and thank you for spreading the word to others about all that we offer here at muscleandfitness.com.

I'd also like to send a solid thanks to Body-Solid! As those who follow me on facebook and/or twitter already know, Body-Solid recently sent me a bunch of pieces of their new line of equipment, including a cable crossover, power rack, Smith machine, leg press, hack squat, Roman chair, and adjustable bench to name just a few. You will see all of this quality equipment in action in upcoming M&F Raw! videos. If you have room for a few pieces of quality equipment of your own you should check them out at www.bodysolid.com.

 

And as always, let me say thanks by answering your questions.

 

Q: Hey Jim,

       Great videos as always. I have a questioN about the STRENGTH
BANDS.  Do you always have to perform each repetition fast? because for
example when using them for triceps, i'll do my reversegrip kickbacks
to hit the medial head in a fairly controlled manner, then say after
the last set, i'll move to the lighest band and perform them fast to
really get the blood in the triceps. I pretty much follow your video
you did when you were at the beach(and it seems your using the bands in
a controlled manner)... .Okay, to sum it up if it's not clear... When
should you perform the bands in a controlled manner and when should use
use them in a fast motion. take care


Brian

A: Hi Brian - Yep, I'm following you and see where you and are confused. It's a great question. Bands can be used for training for power or for muscle development, as you clearly know. In the M&F Raw! #32 - Bands Chest and Triceps Workout video I was using them in a slow and controlled manner for the point of illustrating how you can use bands when you can't get in a normal workout with weights. However, since bands are great for building muscle power, due to the fact that they get harder the further you stretch them, you can do exercises fast and explosively with bands to build power. I would suggest you do this as the first set or two of and exercise for only about 3-8 reps. This will build power. Then you can follow with slow and controlled reps. And if you want, you can finish with a set of fast reps to get blood to the muscle and to "burn out" the muscle being trained.

 

Q: Hey Jim

Wondering about NO explode from BSN. Should I take it if I'm on cardio
that day (Running Swimming and Circuit Training ? Can I take it and how
much
I currently use 2 scoops for weightlifting but when it comes to cardio
I'm in the dark : )

Thanks

A: Hey Chris - I actually take 2 scoops before I spar, or do HIIT. So yeah, stick with two scoops before any kind of exercise.

 

Q: hey Jim

hope all is well! I was wondering if this would be a good idea for my
goal of building overall strength:
I was planning on using the "squat-bench press-dead lift training
split" and use that sample workout you supplied with it for the first 4
weeks. Then, for the following 6-10 weeks, or so, I wanted to implement
the "5% method" to really boost my strength. Does this sound good? If
so, what should I do the following weeks after I complete the 5%
method? Should I stop training for strength?
Moreover, I wasn't sure if/when I should put my HIIT workouts in? I was
planning on using them twice a week while training for strength, if
this is a good idea.
Lastly, when performing the assistance exercises, would it be a good
idea to use principles, such as drop-sets since I'd be training each
body-part only once a week? Or could that lead to over training?
Thanks a lot! Love your book!
Frank

A: Hi Frank - Glad you're enjoying the book. Yes, that would work well. I would suggest after completing the 5$ program that you follow a muscle mass program, but only if you want more mass. If you are interested in more strength try another strength program. There are a ton to choose from in the book. Yes doing drop sets, and even rest pause and forced reps will work well. I would do one set per exercise and make it the last set. For HIIT, try to do at least 3 sessions per week. Either right after weights, or on days off. Consider my power cardio HIIT program as I demonstrate in M&F Raw! #27 - Power Cardio.

 

Q: hey Mr. Stoppani, i was wondering how to get my upper body stronger for

next years football season.  i tore my acl and go surgery recently so i

can only do upper body for now.  I need some suggestions of workouts

and supplements to get my beck, chest shoulders and arms strong, really

fast. then ill work my legs after i Heal in about 3 more months.

Please Help Me

By the way, I am 15 yrs old if that helps

A: Hi Pono - Check out Rob Fitgerald's online program Big Bench Primer, which will get your entire upper body stronger. Click on this link http://www.muscleandfitness.com/back_arm_bench/training/249

 

Q: Hi Dr Stoppani,

Thanks for the great RAW! video on creatine, it answered lots of
questions for me. However, I live in Hong Kong and cannot find the
con-cret brand. The only creatine hydrochloride I can find is in tablet
form (GNC's Amplified Creatine 189). The question is, are there any
advantages of powder over tablet form? Would I be better off with
creatine monohydrate in powder form?

Thank you, and a HUGE thank you for all the excellent RAW! videos. They
are my biggest form of motivation.

Karl

A: Hey Karl - It's great to hear that the M&F Raw! videos are teaching you a lot AND motivating. I would go with the GNC amplified creatine... it's fine to take in tablet form.

 

 

Q: hey jim,

just saw u r raw video on extended sets and was wondering is that all i

should do for the shoulder workout or can i do other exercises for the

shoulders after i have compelted the extended set?  would it be too

much if i did other exercises for the shoulders after i complete the

extended set?

thanks for replying

kunal

 

A: Hey Kunal - If you do three sets of this extended set, taking each exercise to muscle failure, it will be ALL you will need for shoulders.

 

Q: What is the deal with "Kangen Water"? Its ionized water...

 

A: Hi Tury - Ionized water has a much higher pH than standard tap water, making it alkaline. Research shows that those consuming a diet higher in alkaline foods, such as certain vegetables, fruits and beans, maintain more muscle mass than those eating a diet low in alkaline-producing foods. Drinking alkaline water is one way to help keep your body "alkaline", but the best way to do this is to eat a diet rich in vegetables, beans and fruits that produce alkaline residues, such as apples, asparagus, bananas, broccoli, berries, cauliflower, oranges, green beans, pineapple, spinach, black beans, and soy beans to name a few.

 

Q: Hi Mr.Stoppani

 

You told me via facebook to send my diet so you can help me to make

some changes, Im 19 years old, i weight 185 lb, and im 5´77¨ , my

diet consist in 6 meals, and i want to gain lean lean muscle hope you

can help me.

 

Meal 1

6 to 8 egg whites

1cup of oatmeal or 1 cup of ezekiel cereal

1/2 grapefruit

 

Meal 2

2 scoops of whey protein

1 banana

 

Meal 3

8oz chicken breast

1 cup of brown rice

1cup of salad

 

Preworkout

2 scoops of whey protein

 

Postworkout

2scoops of whey protein

 

Meal 4

8oz chicken breast

1 cup of brown rice

1 cup of salad

 

Meal 5

8oz lean beef

3 tortillas

 

Meal 6

1 scoop of casein

 

A: Hey Oscar - A few easy fixes can help you gain some more muscle without the fat. First off, include about 3 yolks with y our breakfast, as opposed to all eg whites. Research shows that those consuming 3 yolks per day while training gain more muscle and strength than those not getting any yolks. Also, drop the rice and tortillas from meals 4 and 5. That's too late to be eating carbs and may lead to fat gain. Instead, get the carbs with your postworkout shake, which is when those carbs won't be stored as fat and will encourage better muscle growth. But go with fast carbs such as Gatorade or gummy bears, or even better, some Vitagro.

 

Q: Hi Jim,

I have a question concerning routines. In a lot of the magazines and

even your book you see a lot of 4 week programs. Some are on strength,

some on muscle size etc. What would be a good year long program? i.e. 2

months of mass building, 1 month of strength, 2 months mass, 1 month

"cutting", etc.

 

A: Hey Joel - Anything along those lines would work. Did you happen to see the year long programs I include in my book, "Encyclopedia of Muscle and Strength"?

 

 

Q: Hey Dr. Jim

 

I would just like to say that your advice is magnificent and has helped

me a lot. I would like to know if even though I just finished the

Showtime Plan, I can keep on repeating it to maximize my muscle gain

and fat loss, in an effort to look awesome and gain as much muscle and

have as low a body fat as possible in 8 eight months. Is this ok or

should I switch it up? If I do switch it up, how should I go about my

food intake. (like calories, fat, protein, and carbs).

 

Thanks for your valuable time and I really, I mean really appreciate

it.

 

 

A: Hi David -  Yes, if you received good results with Showtime you can keep cycling it.

 

Q: Hi Dr. Jim

 

I just ordered your book, and I would like to know what to expect in

the book.

 

Also, how should I go about cheat meals? Or should I just avoid them

all together?

 

Would cycling carbs like you do help me reach my goals of also becoming

as muscular and low fat as possible, or in other words looking awesome,

in eight months like my son? Or are you just doing it to maintain your

body?

 

A: Hi Luis - Thanks for the support in ordering my book. You can got to amazon.com to read the reviews of my book to get a better take on what it provides. But real quick, it will teach you how to develop your own training program and provides tons of workouts and periodized training programs. It's hard to say if you should use a cheat meal without seeing how you are responding to your current diet. You can always try and see if it helps. Carb cycling could definitely help you gain muscle without the fat, so definitely consider that.

 

 

Q: Hi Jim - Didn't get around to my questions last time. I'll try again!

I was wondering what a good density training program would be to

improve the amount of reps I could perform on the 225lb bench press? I

am an experienced lifter, and as of right now I am stuck at only six

reps, but I have never truly trained for strength before so I know that

there is plenty of room to improve! I hope to dish out fifteen reps

with the help of this density training program.

- Also, I am not sure how the workouts are spread out in the density

program. Do you do one workout the first week, then advance to workout

#2 the second week? Or do you perform two workouts for the body part in

one week? Or does it depend on the split you choose to use?

Hope you get around to answering this one, I know how busy you get.

Thanks!!!

 

A: Hey DJ - You do each workout once per week. So if your goal is 15 reps with 225 pounds. You sill want to do 30 reps per workout. So week one you could do 10 sets of 3 reps in 10 minutes. Then, drop down to 8 sets of 4 reps in 8 minutes, then 6 sets of 5 reps in 6 minutes. Then 5 sets of 6 reps in 5 minutes, then 4 sets of 8 reps in 4 minutes, then 3 sets of 10 reps in 3 minutes. Once you can do that, you should be able to get at least 15 reps with 225 pounds.

 

Q: Hey Jim

 

I just have a quick question.  Seeing as how the holidays are here, I

was wondering where I can get a recipe for healthy apple pie for

example, since I LOVE IT!

 

Thanks for your time and I really appreciate it.

 

A: Hi Patty - I am not much of a baker, but if anyone has a healthy recipe for apple pie, it would be chef Devin Alexander. You can find her on twitter and facebook.

 

Q: Hi Jim

Love your video series. All your tips have been very helpful.

Could you recommend some exercises to build my hamstrings? I am
concerned that my leg training does not adequately target my hamstrings
and as a result I may be developing an imbalance in my upper legs.
Unfortunately my gym does not have a leg curl machine and I can't
perform lunges due to an annoying toe injury.

I currently train my legs on 2 non-consecutive days per week. My
workouts are as follows:
Day 1
Single leg squats 3x5 (each leg) warm up
Barbell Squats 1x20, 1x15, 1x10, 1x8
Machine Squats 4x8
Leg Press 1x15, 1x12, 1x10, 1x8
Romanian Deadlift 1x10, 1x6, 1x4
Calf Raise 5x15

Day 2
Single leg squats 3x5 (each leg) warm up
superset with Jump squats 3x8
Barbell Squats 4x10
Leg Press 3x8
Dumbell Step-up 3x15 (each side)
Romanian Deadlift 3x10
Calf Raise 5x15

I try to mix up the number of reps per exercise each week to get the
benefits of both strength training and body building. Please let me
know if I am on the right track here. Any advice you could provide
would be much appreciated.

All the best from Australia!


A: Hey Chris - And hello to all the M&F fans in Australia. You seem to be on the right track with your  leg training. However, if you find that your hams are behind in development then there are a few isolation exercises you can do for them despite your gym not having a leg curl. You can do leg curls from a low cable pulley by using an ankle strap. You can also do lying leg curls on a decline bench by placing a dumbbell between your feet.  And another way to do leg curls is with strength bands.

 

 

Q: Hey Jim,
im 16 years old 5'9 AND 130 pounds. my sport that i play is wrestling.
i have put on some pounds from workoing out at school. i am going to
start taking
protein to help me get bigger. i was wondering which is a good protein
for the season so
that i wont gain and have to switch weight classes?
and for the off season which is better fot gaining weight and mass,
syntha 6 ot ON's 100% whey gold starndard.
or other protein brands.
thank u for ur time

A: Hey Chad - I would go with the ON 100% during the season and BSN's Syntha 6 for the off-season.

 

Q: Hey Jim,
   I am a long time reader of Muscle and fitness. You guys are very
informative in new routines, diets and supplements. I also use other
web sites to do research on these same subjects. The one question i
have always had and cant seem to find an is to is, What kind of effects
can chewing tobacco or "Dip" have against building muscle???? I know
all the obvious health risks involved but i have been a long time
dipper. I have tried to quit a couple times but like most tobacco users
find it kinda hard. Do you have any ideas that can help that doesnt
involve use of any patches or special gums????

                        Thanks
                                   Chad

A: Hi Chad - Not that I am suggesting that anyone start using dip or smoking, but there is some evidence that nicotine in tobacco can actually help to build muscle and drop body fat. There is no research that I am aware of looking at the effects of dipping on muscle, but I do know that smoking has been shown to reduce muscle recovery after workouts, which could hinder muscle growth.

 

Q: Jim,
I'm 21 and have been lifting for several years now, but I've
stepped up the intensity in the past 5 months when I started reading
M&F and listening to your advice, both have helped enormously.  That
being said, about 3-4 weeks ago after working my chest my left
shoulder(specifically in the region under my anterior and lateral
deltoid) has been experiencing pain on and off to the point where I
have trouble overloading the muscles in my upper body because of it and
I also can't sleep on that shoulder at night.  I?ve heard of people
developing the dreaded ?bencher's shoulder? but I?ve always been
careful to maintain proper elbow/arm position and not come down too
far. Reading about your back problem reminded me of how frustrating it
is not to be able to workout and I figured you would understand. I was
wondering if there is any advice you could give me to maybe re-hab my
shoulder a bit and what I might have injured?

Thanks,
Justin

A: Hey Justin - I can't diagnose you here, so I suggest that if this problem is really bothering you that you make an appointment with an orthopedist immediately to find out what you have injured and get you on the right rack to healing.

 

Q: Hi jim  I'm 50 years old and an avid volleyball playerand ,I received
an injury to my neck causing it to be fused between c4-c7. As a result
I loss use of my left shoulder and received muscle atrophy to my left
arm. I'm working hard to repair the muscle I was hoping for advice on
supplements- food that could help rebuild the damaged nerve and make
the muscle strong again. Any other advaice would be appreciated   Thank
you in advance Ron W


A: Hi Ron - Yes, there is some evidence that three supplements may help with nerve regeneration. Octacosanol, betaine (trimethylglycine) and SAMe.  You can try about 1250 mg of betaine with your pre and postworkout shakes. For octacosanol, take1,000-10,000 mcg (1-10 mg) 1-2 times a day with meals. On workout days, take one dose about two-four hours before training. Do not exceed 20,000 mcg (20 mg) per day. Wheat-germ oil provides approximately 1,000 mcg (1 mg) of octacosanol per tablespoon. And for SAMe (S-Adenosyl-Methionine) take 200-400 mg twice a day between meals.

 

 

Q: Doc,

Over the past few months i have noticed a gradual decrease in strength
and an increase in muscles soreness. I have also had an increase in
forearm pain and joint pain. I have also begun to gradually lose weight
which is not what i am trying to do. i was wondering if i was suffering
from over trainining? i work out 4-5 days a week for about 1 hr 30 min
a day. and do chest/tris mondays along with some ab work and sprints.
tue is back/bis and i hit the bag after lifting. wed is legs and abs.
thur is shoulders abs and forearms and i hit the bag after lifting. fri
is bis/tris and sat and sun are off days. in each lift i have about 25
sets of an average of 10 reps per set. i usually do 80% chest/back and
20% bis/tris to make up the 25 sets. My diet has not decreased over
this time period, and has actually improved so i do not think that is
the issue. do you feel that i am overtrained? if so how much time
should i take off and what can i do to decrease my workload but stil be
able to hit each muscle group monday-thursday?

A: Hi Jordan - Your workouts don't seem to be too much. However, with all of the other stresses in life it may be adding up and causing overtraining. You certainly have the symptoms. I would suggest that you take a week off from training with weights, but remain fairly active with walking, bicycling, swimming, and sports. See how you feel after this week. If most of the symptoms have gone then get back in the gym, but start off slow, doing 3 sets per exercise and about 3-4 exercises per muscle group with reps in the 15-20 range. Only train each muscle group once per week. Then, if that weeks goes well, get back to your training plan. However, just to be safe, I would also suggest that you make an appointment with your general practitioner just to make sure that there is nothing else that is causing these symptoms. Please let me know how it all goes.

 

I know, I know... as you guys alway tell me, I shouldn't be sorry for not being able to get to all your questions. Yet I really wish I could. But I guess I have to face reality. There are only so many hours in a day. And after working on articles for Muscle & Fitness, FLEX, and M&F Hers, as well as producing videos for M&F Raw!, I am left with less time than I'd like to help you all out.   When I first opened my blog to take your questions it was fairly easy answering a dozen or so questions each week. These days I sometimes get as many as 50 questions a week. I promise to get to all of them, but it may take me a little time to catch up. One thing that I am thinking of doing is starting a weekly live blog session to take your questions and answer them live. If you like this idea please leave a comment in the comments section of this blog. If I get enough "yays" to support this concept, then we'll get this new web function up ASAP.

For those of you who don't want to wait for me to get to your questions eventually in my blog, you have other options as well. I just started up my facebook account at full force. Check out my page at http://www.facebook.com/jimstoppani. Right now, I'm only getting a few questions each day on facebook. So if you sign up now, there's a better chance of getting your questions answered immediately. But don't hesitate, as of today November 17, I have about 750 friends signed up, but that number is increasing exponentially. As it grows I will be getting more questions on a daily basis and will become more difficult to get to everyone's questions immediately. In addition to having a direct link to me for your questions, my friends on facebook also get updates of what Raw! videos I am filming and immediate notification when they get posted on the M&F website. Plus I inform you of the latest studies that affect your training, nutrition, supplementation and health so that you're always on the cutting edge.

And yet another way to reach out to me with your questions is to follow me on twitter at http://twitter.com/JimStoppani. Currently, I only get a few questions each day on twitter. So take advantage of that. Plus, I update my twitter followers of new Raw! videos and new studies as well. So don't miss these opportunities to stay close to all the info I put out on a daily basis. You won't be sorry.

Alright, let's get to the real point of this blog - to help you with your questions and point you in the right direction to reach your goals.

 

Q: thanks for sharing your story about your back. Sorry to hear about it
but it is nice to know that someone can relate to what I am going
through right now. I love the insight of how you implemented a lot of
light-weight, high-rep training, with very little rest between sets and
lots of drop sets, supersets, trisets, giant sets, rest-pause and super
slow-rep training. Makes all the sense in the world, and I don't know
how I didn't think of that! My injury has been eating at me mentally
for the past two months, because despite missing this year's season for
football, I want to try to get ahead for next year's season, but it has
been extremely difficult. This was very inspirational and motivating! I
was told by the back specialist and my parents to take a lot of time
off and potentially never play football again, my passion (other than
training), but I refuse to give up despite all of their inputs. Once
again, I appreciate this and the other responses you have given me in
the recent past.

Regarding your solution above, how should I go about using the
rest-pauses while using a lighter weight? Did you find this effective?

Thanks once more!
DJ

A: Hey DJ! Yes, I found the rest-pause with light weight very effective. Simply take the set to near muscle failure, then rest 15 seconds and continue to muscle failure again. Keep doing this until you can do only 3 or 4 reps with that weight.

 

Q: What a story!  I like it when people beat the odds even when everybody
else think you won't make it...you made a long road to recovery and
came on top that's cool.

I also want to say that the power row for the lats is one of your best!
kinda hard but fun!
Implementing what you said about using heavier weights makes this one
worth while.I saw results real fast also using the one arm pullback
which is awesome on it's own!

I have a couple of questions I'd appreciate if you can answer:

1. I know a lot of guys are exaggerating with abs workouts time-wise
and rep-wise, what do you think is a fair amount of time to train the
abs and is it similar to any other muscle groups even though  they
obtain some different qualities, in the same way what about total
number of exercises to each part of the abs?  I know abs are a lot more
about diet and cardio(fat burning) more than the exercises themselves
but how important are they in comparison?

2. Regarding protein intake after workouts, let's say you workout for
little more than an hour on several muscle groups,does the first muscle
"suffers" because you worked on him first? I mean what if you worked
on,just for example so you'd understand what I mean; biceps,triceps,
chest and back does the first  two muscle groups don't build up as they
need to because they don't get protein right away?

Thanks again for the stories,articles and videos!

A: Hi Assaf -  Glad you're liking those back exercises! For abs I generally pick 3 exercises: 1 for upper abs, like crunches, 1 for lower abs, like hanging leg raises, and 1 for obliques, like dumbbell side bends. I like to train abs fast, so I usually do these as a tri set moving from one exercise to the next without any rest. I'll usually do 2-3 trisets. For the protein question, as lobg as you take a preworkout protein shake within 30 minutes of your workout, as well as a postworkout shake within 30 minutes after, none of your muscles will suffer and all will get adequate aminos for muscle growth.

 

Q: Hey Jim,

               Wow man thats a very interesting photo and story but I
do hope you stop hurting your back so much..Well I got the supplements
you suggested I get like the BCAA's, beta-alanine and whey protein and
I gotta say thank you so much cuz I can tell the difference when I'm
working out and all.The whole thing mixed together may have a funky
taste but hey its well worth it lol.I'm looking to see if I can order
the bands soon also.Well thank you for everything Jim.


A: Hey Angel - Glad to hear that supplement stack is working for you. It is a good one. And enjoy those bands!

 

Q: Dear Jim,

This article would have made you my biggest inspiration if it weren't
for the fact that you already are my biggest inspiration.  I thought I
was a champ when I did my leg workout last week with a migrane, but
this article is something amazing.  Keep up all of the hard work, it
really does help others like myself by doing so.  I had one quick
question if you don't mind.

I am currently bulking and things have been going pretty good.  I went
from 135 to 150 over the summer with little fat, thanks to all the M&F
tips.  My question concerns BCAA consumption.  I hear more is better
with BCAA.  I currently take in 1 - 2 servings of Xtend during my
workout.  Would I benefit any from popping in a few capsules or tabs of
ON BCAA with my meals or would it really do anything for muscle gains
since I'm already taking in 1.5g protein per pound body weight.  I hear
of people who just fill a gallon jug of watter and throw BCAA into it
and sip throughout the day.  Is this a good idea or just a waste of
money?

Thanks a lot for taking the time to read this.  It means a lot!
-Adam

A: Hi Adam - Thank you for the kind words, that means a lot. I suggest in addition to workouts you take 2 scoops of Xtend when you wake up and with your last meal of the day. It will definitely help you gain even more lean muscle.

 

Q: Greetings Dr. Jim
                                  
                               Hello, my name Josh and I have a quick
question for you Dr. I have reviewed your videos in detail from the
workouts to the ones on nutrition and I have read a lot of your
articles but my question for you is what supplements do you take? Now I
know most of the supplements you take, however its the brands that I am
curious about. I have watched the nutrition videos closely I can see
from them that you use Optimum Nutrition brand for your casein,  and
soy proteins I also know that you use Con-Cret from you video's plus
you use Primaforces Lean green and Beta Alanine but what I want to know
is what brands do you use for your BCAA, CLA, Forskolin, Carnitine,
Glutamine, leucine, Arginine and the many other supplements that you
take. I have looked  some of these up on Bodybuilding.com and
Prosource.net but I want to know  what you use. I use your advice for
my workouts and what supplements to take and when to take them and I
also use your advice for my nutrition so I think taking someone elses
advice on what brands to use would be pointless. I would rather hear
from you and this would help me greatly I know that you are a very busy
man but if you could help me I would appreciate it very much. Once
again if you could give in detail all the supplemnts you take and their
makers you would be very helpful.
                   KEEP UP THE GREAT WORK                            
Josh

A: Hey Josh - There are numerous brands that offer high quality supplements. For protein powders, I like Optimum and Dymatize. Mainly because of the taste and high quality protein they use. For BCAAs, my favorite is Scivations' Xtend, as it has added glutamine and citrulline malate. For carnitine, I like PrimaForce's Alcalean, as well as Met-Rx Carnitest. For CLA, any brand that uses Tonalin's CLA is a good one. For forskolin I usually go to Bulknutrition.com and buy their straight foskolin powder. For leucine, I get that in my Xtend BCAAs. However, if you want a good leucine, I recommend MuscleTech's Leucik. And for arginine I usually go with BSN's Nitrix and NO-Xplode. But that is not to say that other brand would not work just as well. These are what I find work for me. But bodybuilding is a about what works for each individual due to our unique biochemistry. So play around with different brands to find what works best for your body.

 

Q: hey jim,
appreaciate all the work you put in to M&F Raw! videos and your blog.
i had a question about NanoVapor, like Anabolic Halo can you mix in a
scoop of whey protein with nano or should whey be taken first and then
nano.
thanks for replying.
roger

A: Hi Roger - Take the Nano Vaopr about 30-45 minutes before your whey protein for best results.

 

Q: Hello Dr. Stoppani,

      My name is Tommy and I am constantly inspired by the information
you and all the other M&F guys give us!  I was recently watching the
Lab Rat serious and noticed that they were emphasizing the use of
exercise bands with your dumbbells works. I have been using bands with
dumbbells ever since and I even found a way to incorporate the exercise
bands while doing preacher curls! I was wondering if you think that
would be a good biceps blaster move?

Tommy

A: Hi Tommy - Yes, that does make a great exercise move, especially since the biceps don't full kick in until close to the halfway point of the exercise. For more on that read my article on using chains, titled Linked Mass, in the January 2010 issue of M&F, on newsstands now. Chains provide the same type of linear variable resistance as bands. That's a fancy way of saying that they get harder to lift the further you move them. This means with band preacher curls, the bands get harder to lift as your biceps really kick in. This means they can target the biceps better than free weight preacher curls.

 

Q: Hey doc

love the raw! vids! i had a couple questions for you.

1) when reading labels, how do you know if the carbs in the item are
fast or slow digesting? and when, for example, the label says it has 16
grams of fat per serving but only says it has 4 grams of sat fats and 0
grams of trans, does that automatically mean that the rest is poly and
monounsaturated fats? or arte there other fats as well?

2) i was wondering how when you said you altered your workout with very
slow reps and used all of those techniques and light weights, if you
solely stuck to slow reps for that entire month?

Thank you very much! once again, really appreciate what you do!

Kyle

A: Hey Kyle - To make sure a food is a slow-digesting carb it should list whole grains, or whole wheat, as the first ingredient. Also, there is a new stamp that is being placed on foods that provide an adequate amount of whole grains. On the fat question, yes, the remainder of the fats would be poly and monounsaturated fats. For the training, I usually start the first couple of reps with faster reps to build explosive power and then I slow it down.

 

Q: Hello Dr. Jim!

I am a 19 year old female in college and i weigh about 120lbs. I am in
good shape, but I would really like to start seeing some more
definition throughout my body. I have never taken any supplements
before. I asked my friend DJ, and told me to start taking some
supplements that would aid in my progress, and he gave me a decent list
of what he thought I should take, but I told him that I did not want to
get all big and bulky like he is. So, he referred me to you since I did
not believe him and said you were the best source of information when
it comes to this. He said he has asked you a lot of questions in the
recent past and has come up with nothing but great responses. If you
could please recommend the most efficient supplements for a female with
my goal, that would be great!!!

Thank you so much,
Ali P.

A: Hi Ali - I suggest you try CLA and fish oil. Take 2 grams of each two or three times a day with food. Also consider taking 500 mg of green tea extract three times a day between meals. Start with that  and then I can recommend others down the road as you progress.

 

Q: Jim,

Read your article in the supplement section where you recommend the
following:

20-beta-ecdysterone     300-800 mg
Rhodiola rosea 100-300 mg
Bacopa monnieri 100-300 mg

Do you know of a product out there that combines 2 or 3 of these
supplements.  And if not, do you recommend certain companies/brands.

Thanks

A: Hey David - Gaspari's Super Pump 250 contains both Rhodiola and Bacopa, as does MAN Swagger. Youcan c ombine one of those products with SciFit's Ecdysterone 300.

 

Q: Hey Jim,

 I got a big problem I'm having a hard time finding supplements and the
time to take them. here's my schedule because i'm in high school.

6:30-Leave the house
7:08-8:11-Class
8:18-9:08-Class
9:15-10:05-Weight Training
10:12-11:02-Class
11:02-11:30-Lunch
11:37-12:43-Class
12:50-1:40-Class

so you see i have a hard time fitting in supplements or do you any ways
i can.
Thank Jim "The Truth" Stoppani

A: Hey Jasaun - I'd like to do your question in my Diet 911 department in Muscle & Fitness Magazine. Go to jimstoppani.com and shoot me an email.

 

Q: hi jim, you don't use wrist straps when training back??? in raw video
#40? would you at least recommend it?

A: Hi Jack - Yes, I always recommend wrist straps. In fact, you can learn more about why I recommend using wrist straps by watching M&F Raw! # 10 - Benefits of Wrist Straps. However, I happen to have great grip strength and endurance, which helps with ground fighting. So I don't find that I need straps.

 

Q: Hi Dr Jim

I am a teen that is fifteen.  I am allowed to have one whey protein
shake per day. Any recomendations on around workouts, for example. It
would be great if they are low-carb too, since currently I am doing
Showtime.

Also I currently take fishoil, vitamins, some minerals, creatine, and
whey protein. (this is what I am allowed to have right now.) Is this ok
to reach my goals of getting as muscular and low fat as possible in 7
months. (after showtime) or in other words looking awesome!

Thanks for your time and you are a wonderful role model for all of us
man!

David

A: Hey David - Than you for the kind words. It's a true honor to be considered a role model. Thanks again! I think you have a good supplement plan there. Those will definitely help you along. As far as whey protein goes, I like Optimum's whey or Dymatize's Elite whey. Both are very low carb, mix easy and taste great. If you're limited to one shake per day, I would recommend you take it immediately after workouts, along with the creatine and some fast carbs.

 

Q: Quick question doctor:

What are drop sets, tri sets, giant sets, and so forth?
Thank you for your time.

Also my sis asked me to tell you that the m and f hers could use a plan
just like showtime, or if girls could do showtime as well?

With plenty of appreciation:
David

A: Hi David - First off, girls can definitely do the Showtime workout! In fact, if you notice in James Grages' video Lab Rat #7 - Showtime Training #1, there is a female doing it along with him. You can go to James' blog and ask him about it. As far as drop sets - watch M&F Raw! #44 - Drop Sets. Supersets are when you train 2 exercises back-to-back without any rest between exercises. Trisets are when you do 3 exercises back-to-back-to-back without any rest. Giant sets are when you do four or more exercises back-to-back-to-back-to-back without any rest.

 

Q: Hey dr last question

Is fiber counted as carbs?

Thanks again, David

A: Hey David - Yes, on nutrition labels fiber is counted  with the total carbs. So you can subtract the amount of fiber grams from the total carbs grams to figure out how many real grams of carbs you are eating.

 

Q: Dr. Stoppani!

I was wondering if it was possible to hit the long head of the triceps
without doing overhead presses?

Thanks man!
Steve

A: Hi Steve - All three triceps heads - long, medial, and lateral head work together whenever you extend your arm. However, it is difficult to optimally hit the long head without placing your arms over your head. You can get some extra long head involvement from lying triceps extensions, but not as much as when you do overhead extensions.

 

Q: hey dr..iam in between programs at the moment and was wanting to try
the red white and huge training program and just have a couple
questions about the diet part of it.

1-Like other mass gaining programs do u recomend a whey shake,furit or
fast digesting carbs as soon as i wake?

2-Since your gonna be hitting just one muscle per day would i be
comprimising my gains if i kept my postworkout carbs around 40g or
should i be getting in more?

thanks..btw i have felt your pain and yeah all you can do is train
around it

A: Hey Robbin - 1) Yes, you should also add a morning shake and a piece of fruit as soon as you wake to maximize muscle growth.

2) 40 grams of fast carbs will be fine after workouts.

Let me know ho wit goes!

 

 Q: Hello Dr. Stoppani,

Your story is very inspirational. I'm glad you shared it with the  M&F
family. I just wanted to drop by and say thank you for all the
information you give us. Your recommandation of Con Cret has
dramatically increased my performance.
There is no need for apologies; every one understands how hard you
work. Your lifestyle seems very hectic and we really appreciate what
you do.

Thanks again,
Nick Aguilar

A: Hi Nick - Thank you so much for your kind words. I am glad to hear that Con-Cret is working so well for you. Of course, I am not surprised, as I have seen the same dramatic results myself with Con-Cret and everyone I have recommended it to also see those results.

 

Q: Hey Jim,

 I got another question. Do you only take protein after lifting weights
or can you drink it by doing a bunch push-ups and dips to muscle
failure. Cause I do 10 sets of 5 and then keep going til muscle
failure. I try to do the suicide kings to tell you the truth i hate
running but i want to be determine so is there some kind of density
training to help work to it.

Thanks and keep up the good work Jim "The TRUTH" Stoppani

A: Hey Jasaun - You drink protein after any kind of exercise, such as pushups, or even after any sports. The best way to get better at running is to just run and slowly build up your endurance. You can try doing the Suicide Kings in reverse order, going from logest running to shortest. That way you do the furthest runs when you are fresh and the distance keeps getting shorter each time you go. Or try the typical interval runs like in the Showtime program.

 

Q: Hey Jim,

 I'm sorry for annoying you but I would to know if you would please put
your 4-week HIIT program on M&F Trainer

A: Hi Jasaun - It is supposed to be up on the M&F Trainer site soon, if it isn't already. If it hasn't been fixed go to www.jimstoppani.com and email me. I'll send you and electronic version of the program with the HIIT include. Same thing for everyone else that wants it.

 

Q: Hello Jim,
I have a question regarding your book and "training for maximal
strength" starting on page 141. I was planning to begin the "WHOLE-BODY
TRAINING SPLIT" on page 144.
- It gives a workout for Monday, Wednesday, and Friday, so are the
unlisted days rest days, or could I implement some HIIT?
- For about how many weeks would you recommend sticking to this split?
Is it OK to train for strength for so long?
- About how long would it be proper to stick to the exercises that you
provided for in figure 8.1?
- Would it make sense if I rotated from this split to a split from
"training for muscle mass" and focus on muscle growth for a couple of
weeks, then jump back to this strength split?
- How often should I implement the Weider principles to these strength
moves?
I'm just pretty confused overall as to how to create a proper strength
program for myself?
Please help!
Lou M.

A: Hi  Lou - yes, the unlisted days are rest days, but that means rest days from lifting weights. You can definitely do HIIT on those days. I would only stick with that split and exercises for 4 weeks. Yes, it would make good sense to rotate this split after four weeks with a split from "training for muscle mass" and stick with one for another four weeks and then go back to this one. You can implement some Weider Principles like rest-pause, or drop sets on the last set of each exercise if you like, as often as you want. Hope this helps!

 

Q: Hey again Jim

I recently bought the "Stength Shoes" (the ones with the platform on
the toes) from Eastbay, online . Somebody told me they're bad for you.
Is this true? Or can they really help my vertical jump and speed if I
do the recommended plyo workouts it came with?

Thanks a lot
Jack

A; Hey Jack - There was actually a study done from Tulane Univeristy on the strength shoes and they showed them to be fairly effective and safe. Let me know how they work for you.

 

Q: Hey there Jim!

I just watched the video on your extended set training and was
wondering how to use this technique for other body parts?

Thanks alot!
Mikie

A: Hey Mikie - I will be doing other videos in the near future on extended set training for other muscle groups. Here's a great one for chest. Start with incline dumbbell flyes, after reaching failure immediately go into flat dumbbell flyes, the immediately into decline dumbbell flyes. After reaching failure on decline flyes go back to the inclines, but this time do incline dumbbell presses, then .move to flat dumbbell presses and finish with decline dumbbell presses. Rest 1-2 minutes and repeat one or two more times. Your pecs will be toast!

 

Q: In one of your previous M&F videos you talked about how pointing your
toes in or out during leg extensions can really hit different muscles
in your quads. When I added this to my workout I immediately noticed
results. But I have always had trouble gaining mass in my calfs and I
was wondering if you think that same concept could be used during calf
raises without causing injury? I wanted to get your opinion on it
before I tried it because I have a bad knee and don't want to risk it
flaring up again.

A: HI Sean - I actually have an M&F Raw! video on doing this with calf raises. Watch M&F Raw! #14 - Calf Raises for how to turn your feet to maximize calf growth.

As I've always said - change is good. That's true in your workouts and it's true at muscleandfitness.com. We are constantly striving to evolve the website to bring you the best training and nutrition advice in the most effective manner possible. That's why I started M&F Raw! It's also why I take your questions here in this blog. Of course, I must apologize again for being off for so long and not being able to get to all of your questions. But the good news is that it's because we've been extra busy at M&F, as well as FLEX, trying to improve the magazines and the websites for you guys. And unfotunately there are only so many hours in a day.

One thing that's new at muscleandfitness.com is the M&F Raw! page. If you noticed, you can now view the M&F Raw! videos as just the M&F Raw! nutrition video series or just the M&F Raw! training video series. Or you can view it the way it's always been, with all the videos listed in numeric order. The next step will be to organize all the M&F Raw! videos into categories. We'll get there... when we find the time. You'll also notice on the Raw! page that you can read my bio and you can not only follow me on Twitter, but now you can join me on Facebook. I finally updated my Facebook account. You'll find the link on the Raw! page. Click it and it will take you straight to my page. Join my list and you can have access to my advice in that format as well.

We're also working on other changes too. Starting with the February 2009 issue of M&F Magazine, we'll have a full page dedicated to what's new that month on muscleandfitness.com. That way you don't miss a single thing we offer here.

We have a lot more changes in store you as well. Of course, I'm not at liberty to tell you about them... just yet. After all, change may be good, but so are surprises.

 

Let's get to the QnA's

 

Q: Hey  Doc


Had a question about the amount of protein I take, I was at my local
golds finished my workout and was drinking my post workout shake. A
trainer asked how many shakes i drink a day? I told him one for
breakfest,midmorning,sometimes pre workout or just an apple,a shake
postwork out, and a casein shake before bed.(I noted shakes with diet
below) He said I was taking to much protein and I should cut back and
jus eat the right foods.My question, is he correct can to much protein
harm my muscle growth?This is the first time I have heard this and
wanted to get your opion on it. And if you could give me some
suggestions for high protein snacks to eat during the day thanks

breakfast wheat English muffin,2whole eggs, and 1/4 cup of liquid
eggwhite
mid-day snack 2 scoops of whey protein
lunch-8 oz chicken breast and small salad
pre workout-1 scoop whey protein
post-workout-1and half whey protein,1 scoop of casein,and 10g bcaa
powder
dinner-8 oz chicken breast with baked potato
before bed-1scoop of casein


Josh.F

P.S  Thanks for all your assitance this isnt the first question you
would be helping me out with and thanks for M&F
RAW!!!!!!!!!!!!!!!!!!!!!!!!!!!!

A: Hey Josh - just be sure not to ever take any training advice from that trainer!  No, there is no truth to the matter about too much protein. Your diet looks great, as does your use of protein shakes. Keep up the great work!

 

Q: Hey Doc,
congratulations again for all your great videos and tips!I'm giving you
my daily nutrition:
Breakfast:wholewheat cereal with semi-skimed milk(25 gr protein) and
1,5 scoop of Lean Gainer from Interactive Nutrition(25 gr protein)
Miday snack: 1 scoop whey(Elite) or another source of protein(propably
egg whites) with wholewheat carbs(or not)
Lunch:Chicken breast or tuna or salmon or steak with wholewheat pasta
or brown rice,salad
Preworkout: 1 scoop whey,1 cup of coffee,1 banana
Postworkout: 1,5 scoop of Lean Gainer,1 scoop Elite 12hour,dextrose
Dinner: same as Lunch
Before bed: 2 scoops Elite 12hour
As i mentioned to my previous e mail i am tryin to gain muscle mass.I
am going to add to my supplementation creatine,beta
allanine,BCAA,glutamine and maybe a multivitamin.How long can i use
beta allanine,BCAA,glutamine and the multivitamin?I know that i can use
creatine for a month.What do you think for the above?
Also i plan to order the M&F strengh bands because i think its a great
way to workout when i cant hit the gym or when i travel am i wright?Do
you think the bands would help me to increase my mass?
Thanks for all your tips and keep up the good work!!

A: Hi Orestis - You can pretty much stick with those supplements indefinitely. Same for creatine as well. Yes, the strength bands will definitely help you to increase muscle mass. I highly recommend them. Your nutrition plan looks good, too. Just don't be afraid of eating a few yolks when you have eggs. The yolks will actually help you gain muscle and strength.

Q: Love the new training vids ur doing! I was wondering  if the GNC
amplified creatine 189 is a good amount of creatine for me. i weigh
220, but the label says it only has 1250 mg of creatine hydrochloride
per serving (2 pills)(comes with 240 pills).  Im supposed to get 2-5
grams pre and post workout, right? the price is better than con-cret
but not if this isnt enough creatine hydochloride to support my needs,
then is it worth it for me to buy the 189?thanks!

A: Hey Josh - with creatine hydrochloride you can take less because it is absorbed 50$ better than creatine monohydrate. However, I would still suggedt that at your weight you take two doses.

 

Q: Dr. Jim
-I am a teenager that is 15 years old. I am allowed one scoop of whey
protein per day along with a multivitamin plus vitamins C, D, and E,
some minerals, fish oil, and creatine. I would just like to know any
suggestions for around workouts, for example, because right now I am
drinking 2.5 cups of milk and 2.5 grams of creatine pre-workout and a
whey protein shake along with 2 cups of milk also along with a fast
digesting carb source (white rice for example) with my multivitamins
and 2.5 grams of creatine. Is this ok or do you have any suggestions
to maximize my results?

-Also what is the role of sodium in a diet? and is too much bad?
-How do I eat every 2-3 hours if I am in a school schedule or is it
really necessary ( can I just wait 6-5 hours for lunch) but if it is
really necessary I can make it work.
-If you feel sore after a workout should you work it again or let it
rest?
-Also for Showtime Plan I am not sure exactly how much HIIT to perform
daily.
-Finally is it ok to substitute certain exercises with other ones since
I am working out at home with two sets of dumbbells (15 and 25 pounds)

Sorry for so many questions, I just wanted to be clear on certain
things-- it definitely will not be a habit. Thanks for your valuable
time and I wish you the best in life with a lot of appreciation.

David

A: Hi David - Your supplement plan looks good given what you have to work with. You modified it for yourself...so good job! That is almost exactly what I would have suggested. That's the most important thing you can learn when it comes to training and nutrition - how to modify things to fit your body or your situation. So yes, you can substitute any exercise with ones that you can do with the equipment you have available. As far as HIIT on the Showtime plan, it depends on the week. Watch for an upcoming episode of M&F Lab Rat to watch James Grage tackle the Showtime plan with the HIIT cardio component. Sondium is important in the body for numerous reasons. At your age, I would not worry about eating too much unless high blood pressure runs in your family.

Yes, you should definitely try to eat at least some protein every 2-3 hours. One trick I suggest you do is buy lite mozzarella string cheese sticks. Keep them in your pocket at school and eat two every two to three hours. Or go with beef jerky or protein bars.

As far as training when your muscles are sore - that's a great question. We used to think that you should not train a muscle when it's sore because it will disrupt recovery. But now we know that the sore muscles will not be used during the workout. So yes, you can train a muscle when it's sore.

Q: hi jim, i have just one more question for you. i am a high school
football player in Sacramento. monday through friday  in the off-season
we lift weights for about 45 minutes at a high intensity. about ten
minutes later we go to the field and do our agility running. then we
have about a 50 minute break (film) until we go out to the field and
have a 1  hour and forty minute practice with no pads. between the
lifting and running and the breaks and the activity, i have no idea
when the best time-frame is to consume my protein and fast carbs for a
proper recovery. what do you think?

A: Hi Josh - Go with about 40 grams of protein and 40-60 grams of fast carbs right at the start of your 50 minute break.

Q: yo doc, i am 19 and 1/2 and i was curious as to wether or not co-q10
would help my athletic performance. i know it doesnt start to lose
production until after 20, but im pretty close. your thoughts?

A: Hey Kyle - I would give it a try and see if you notice a difference.

 

Q: Dear Jim,

Hi from a very distanced country, Cyprus. I watch and read your advice
online and in M&F magazine and use it as the main source of my training
planning.

Currently I weigh 204 lb and need to loose another 11-12 lb. I follow a
diet of around 2500 Kcal per day but I am not sure if my workout split
is working right for me. Currently I am on 4 day split (Day 1- Chest,
back, arms and Day 2- Legs shoulders). Basically I do 3 exercises X 10
Reps for each bodypart at 30s breaks between each set twice a week. In
the end I do HIIT cardio for 15 minutes (2min on / 1min off) at 95%
heart rate. I try to perform one multijoint exercise for every bodyart,
that is squat, bench press, bent over row, barb curl, tri extensions,
etc. Is it  a balanced workout you think? Can I do things differently
to accelerate the fat loss?
Thanks
Pan

A: Hi Pan - The weight program looks solid. As does your diet. I would recommend you try to bump up your total time of HIIT. Try for 20 and even up to 25 minutes.

 

Q: Hey Jim.  I love the work you do and look forward to your comments and
videos each week. 

I've got two different questions.

First, I work out early in the morning and I'm wondering if my
per-workout routine is optimal for my mass gain goals.  When I first
get up I will have some kind of NO booster (NO Explode or the like) and
then when I arrive at the gym (usually 30-45 minutes later) I'm
scarfing down some fruit (apple, banana, etc) and a whey shake.  I've
read that I should be eating some protein FIRST thing in the morning,
but the NO booster needs to be taken on an empty stomach.  Is there a
better way to do this?

Second, I've read that stretching or flexing between sets is a way to
increase bloodflow to your muscles.  Is there a "right" way to do this?
 What I mean by that is if I'm taking 60 seconds between sets should I
be flexing for 30 seconds and then stretching for 30?  What does this
practically look like during a workout?

Thans for all you do.  It's a real privilage to have someone of your
knowledge and background providing individual feedback like this.  With
all you do I'm not sure when you find time to sleep, but it's greatly
appreciated!!

Chris

A: Hey Chris - Your morning plan is perfect. Get that NO booster first. Waiting 30 minutes for whey won't be detrimental to your muscle growth. So stick with that plan. Your best bet is to keep the stretching to the end of the workout. Stretching before workouts has been found to reduce muscle strength. So jsutt stick to the flexing, if you want. However, with one minute of rest, you may want to just enjoy the rest so you can recover faster and lift heavier weight. The flexing may increase your muscle fatigue.

 

Q: Jim-
Great job on everything you're doing out there. Your workouts and
nutrition information have been great. I have a question that i can't
seen to figure out. Im trying to gain mass but i workout in the morning
so my preworkout nutrition is hard to get in an hour or two before. You
once recommended that i take my NO booster before my workout, then a
protein shake 30-45 min after when i was trying to lean out. But now im
trying to get bigger and I know preworkout nutrition is important.  Do
you have any recommnedations on eating carbs during my morning workout
or before without disrupting my NO?
Thanks for any help you can give. Keep up the great work.

Brian

A: Hi Brian - Take your NO booster as soon as you wake up. Then bring your protein shake and a piece of fruit with you to the gym. Once it's been 30 minutes after the NO booster start drinking your protein shake and eat your apple.

 

Q: Hi Dr.,
my name is mark, im 18 years old, im 6'7" and 335lbs. i live in
hamilton ontario. i am preparing to attened the University of Western
Ontario and i plan to play football at the university level. right now
i play offensive tackle but im thinking of dropping about 50lbs and
becoming a tight end. do you have any nutritional and/or training
advise?
thanks alot,
Mark

A: Hey Mark - Take a look at the Showtime diet plan in the nutrition section section of our website. It's a four-week plan, but you can follow it for longer by repeating the 4-week plan over again. Also go to the muscleaandfitnesstrainer.com website by clicking on the M&F Tab above. You can find the Showtime workout there. Both the diet and workout will help you to shed those 50 pounds you are looking to drop. Also watch my M&R Raw! #8 - Showtime HIIT Training video to see dome ideas for the HIIT cardio. And check out James Grage's video series M&F Lab Rat, and his blog as he is currently doing the actual Showtime workout.

 

Q: Dr. Jim

Is it necessary to count macronutrients or can I just eat healthy and
still reach my goals?

What is a healthy body fat to maintain all year-- I am asking this
because bodybuilders have a season and off-season weight. I am also
confused because all though they have those weights, I see people like
you that are in awesome shape all year around.

I am also confused about nature valley bars. I love them but I am not
sure if they are slower digesting or faster digesting. Same with
fat-free ice cream.

Plus my son David Hoyos sent the same blog a couple of times by mistake
and he says that he is sorry but did not mean it. Thanks for your time
and good luck in life.

A: Hi Luis - Please tell David to not worry about resending the questions. It happens to a lot of people. Yes, I do maintain a very low body fat year round, about 5-6 percent body fat. That's because I am filming at least two videos a week and want to look in my best shape. Plus I am already about 220 pounds. So I am not trying to add much more muscle mass. And I am probably close to my genetic celing for muscle mass. I probably can not add much more muscle than I already have naturally. A healthy body fat percentage is not much lower than 5 percent. To maintain that low body fat and muscle mass I cycle my carbs so I have a few low carb days to keep the fat off and a couple high carb days to build muslce. And I always eat fast carbs with my protein shake after all workouts to further boost muscle growth.

As far as counting macros goes - I would suggest you at least make sure to eat 3 least one gram of protein per pound of body weight each day. And as a general rule for carbs, the same as protein, or a little less to maximize fat loss.

- Nature valley granola bars have both slow and fast-digesting carbs. So don't eat too many of them. Fat-free ice cream will be a bit fast-digesting, as it is high in sugar. So don't eat too much of that except for immediately after workouts.

 

Q: hi !!!!!! Dr. Jim Stoppani, i wrotre you like a month ago abnout my
diet, but i have nt received any answer.
i weigh 144 lbs, lean mass of 111lbs, and fat mass of 33lbs. My goal is
to loss fat and put on more muscle mass,I would like to gain at least 7
pounds of muscles. I n other words, I would like to weigh 150 lbs of
just clean  mass nand not fat. You  know that everybody struggles with
diet and I am one of those, and for the same reason I come to you for
help.
I woke up at 4:00 in the morning and get at the gym around 4:30, so my
workout s are early in the morning.
My typical diet consists of:
4:00  PREWORKOUT: ON 24g of whey protein(whey gold standard) w/
creatine monohydrite
                                        1small apple
                                         1 Tbsp of all nat. peanut
butter

4:15 NO xplode

4:30-6:30 WORKOUT( INCLUDING 15 TO 20 MINS OF CARDIO)

6:50 POSTWORKOUT  1cup oatmeal cooked w/ water
                                            6 eggwhites
                                            1 banana
                                           24g of whey protein(whet
gold standard)ON

9:30 1 slice of whole wheat bread
           1 Tbsp of all nat. peanut butter
          1 scoop of pro complex (ON)

11:20 or 12:10  7 oz grilled chicken breast
                             2 cups mixed greens
                             1 cup cooked  mixed vegetables
 
2:45  1 scoop of pro complex ON


4:30    7 oz grilled chicken breast
              1 cup brown rice
             2 cups of mixed greens
            1/2 cup of black beans


8:00 1 cup of low fat cottage cheese
          1 Tbsp of all nat. peanut butter
PLEASE HELP ME DR. STOPPANI .....CIAO....I WILL BE WAITING FOR YOUR
ANSWER

AND IF YOU NEED MY E-MAIL:greisalex16@yahoo.com

A: Hi Maritza - I have the diet finished and it is scheduled to appear in the February issue of Muscle & Fitness Magazine. I sent an advanced copy to your email address. Enjoy!

 

Q: Hi doc,

i wonder if it is possible to stay keto with a 50g glucose post-workout
shake, and zero or fibrous carbs the rest of the time? Because i would
not want to compromise my muscle growth during this keto-cutting phase.

Best regards,
Allister

A: Hey Allister, you really don't need to worry about staying ketogenic when you go low carb. That was one mistake of the old Atkins plan. Although being ketogenic does ensure that you're burning fat, that is more critical for those trying to lose body fat without exercise. If you workout regularly, you don't need to be so restrictive with the carbs, as the workouts deplete your body's stored carbs (glycogen). So yes, I would recommend going with some fast carbs, like 30-40 g of dextrose, with your postworkout protein and sticking to fibrous carbs the rest of the day.

 

Q: Hi Mr Stoppani! I tried for the very first time the "cross body
dumbbell hammer curl" in my workout routine: well, i've to admit that
it's great! (also for the core training).

A: Hey Michele - Yeah, the cross body hammer curl is great for building the long head of the biceps, the brachialis, and because the weight moves in front of your body and towards your opposite side, it also helps to work the core.

 

Q: Hi Dr.Stoppani,

I just discovered M&F a few months ago in my country n loved it! All
your articles has been awesome.I only started weight training a few
months back.would really appreciate if u could assist me on a few
questions.

1) I am 5' 7,weigh 145lbs.My chest is 34",unfortunately so is my
waistline. I am looking to bulk up,and am considering taking weight
gainers,as my daily calorie intake is insufficient.At the same time,I
am worried about my waist line.Some have advised to bulk up first then
trim the fat/waist later.If I start trimming fat first,then I wont be
able to bulk up.

So,which way should I go first?Lose the tummy or bulk up first?

2)If I do take weight gainers,some recommended to take half at pre n
half post workout meal.Is this correct?If I do take it this way,do I
still need to eat carbs on the pre n post meals,or does the carbs in
the gainer covers the carb requirement?

Thank you very much for your time.
Jessel

A: Hi Jessel - I would tell you to lose the fat. The last thing you want to do is gain more body fat as you put on muscle. Because you are new to weight training , you will be able yo build muscle and drop body fat. The key is keeping your carbs low (about 1 gram per pound of body weight each day) and protein high (about 1.5 grams perpound of body weigt per day.

I would suggest you don't use a weight gainer. Those are mainly for thinner guys who do not have an issue with body fat. Instead, use a low-carb whey protein powder. Take 20 grams within 30 minutes beforr workouts along with 2-5 grams of creatine and 2-3 grams of beta-alanine. Those 2 supplements will further help you add lean muscle mass while dropping body fat. Within 30 minutes after workouts, take 40 grams of whey, along with the same dose of creatine and beta-alanine, and 40-60 grams of fast carbs such as white bread or sorbet.

 

Q: Hey Dr. Jim!!!

Thanks so much for all the tips you've provided throughout the years
(and thanks for putting my post workout shake/cardio question in
FLEX!!! That made my month!!)

Anyway I've got a question about the flat barbell bench press.  My
bench weight's pretty pathetic. I've got pretty long arms, so I've
always struggled with the move.  I've tried just about everything I can
think of--going heavy for low reps, lightening up and sticking within
8-12 reps, high volume, low volume, adding bands, switching to westside
barbell style powerlifting, using dumbbells and machines, and the list
goes on.  First and foremost, this isn't an ego thing.  Sure it sucks
seeing guys at the gym who look like twigs yet they warm up with my 1
rep max....but that's not what this is about.  I know that big weights
equal big muscles and my chest is lagging behind the rest of my body.
I follow the diets you post in the magazines and I'm consistent with my
training and supplementation.  I've been training for over three years
(while correctly adhering to smart training splits and a sound diet).
I'm making good gains in every area except my chest, so something's
wrong.....

I'm not a strong person in general and my squats and deadlifts aren't
anything to brag about either--but those lifts are steadily increasing
as is the mass in my legs and back--so I'm not complaining there.  My
chest isn't growing though and I've got one solution that makes sense
to me but I've never tried it because I know it's frowned upon....what
do you think about reducing my range of motion?  I mentioned I've got
long arms and when I touch the bar to my chest the angle of my elbows
is so acute that it's tough to get that weight moving.  However, I know
I could bump up the weight by a good bit if I stopped maybe 4 to 6
inches from my chest.  Sorry for the long intro, but here's the real
question:  Would you recommend this to me?  If not, do you have other
suggestions (other than "be patient Joe" LOL!)?

Thanks again for everything.  Your articles are great!

Joe (Maryland)

A: Hey Joe - Good to hear from you, and I hear you. I'm about 6'1", I'd actually be taller if my spine wasn't so messed up (check my previous blog post to see my disaster of a spine), so my arms are pretty long too. That hampers my bench press strength to some degree. At any rate, yes partial rep training can be an effective way to increase y our bench press strength. Shoot me an email at my gmail account and I'll send you a copy of an old article we did at M&F on increasing bench press strength with partial reps.  

 

Q: Hey Doc,
Thanks for the great advice.  I'm having trouble coming up with the
amount of cals, protein, carbs and fat I should be taking in each day.
My current weight is about 180-183 lbs with 6.5-7.5% body fat, and my
normal weight is  around 190-200.  My goal is to now put on muscle so I
am back at my normal weight while maintaining or lowering my BF a bit
more.   What should my caloric, protein, carb and fat intake be in
order to do this properly?

A: Hi Joe - Shoot for about 3000-3200 calories, 250-300 grams protein, 200-250 grams of carbs, about 80-100 grams fat.

Q: Jim you have a lot of great information man.  Should I take my
creatine, animos and glutamine on my off day? 

A: Hey Rick - Thanks! Yes, take them with breakfast.

Q: jim,

I have a question I am having trouble gaining size and being real cut.
I am 29 6'2 210lbs. I am kinda on the slim size. I dont know my bf %
but I do have bf around my stomach and chest. I would like to get to
about 245-250 but i wanna be real cut at that weight. Like batista and
randy orton with the wwe. they got size and real cut at the same time.
i dont really have a workout plan or meal plan. could you help me out.
trying to get ready for the spring/summer 2010.

A: Hi Terrell - go to www.muscleandfitnesstrainer.com or just click on the M&F tab above. That's our free site that will build a diet and training program based on your goals.

Q: Hey Dr Stoppani,

Thank you for your RAW series...your knowledge on nutrition and
exercise helps so many...it is much appreciated.

I have a question...more of a request I suppose.  I was wondering if
you could take a look at my current training regimine and offer any
advice or training tips.  I am 24, 5'11'', and 180 looking to pack on
around 10 more pounds of muscle.  The only thing I am currently taking
is Optimum Nutrition Whey Protein immediately after workouts and in the
morning.  I know I need to eat lots of quality protein for muscle mass
gaining but I was wondering if my training regimine would suffice for
this type of gain.  As you will probably see there are a lot of M&F RAW
exercises here. 

Your time is much more than appreciated, 

AL
Chest/Back day
            CHEST
1)       4 sets of flat bench press 6-10 reps
2)       4 sets of dumbbell incline bench press 6-10 reps
3)       3-4 sets of cable crossovers 10-12 reps
4)       3-4 sets of decline bench dumbbell flies 10-12 reps
5)       2 sets of drop set bench press 
BACK
1)       4 sets of Lat pull downs 6-10 reps
2)       3-4 sets of Rows 10-12 reps
3)       4 sets of behind the back barbell shrug 10-12 reps
4)       3-4 sets of lying T-Bar rows 8-10 reps
5)       2 sets of Bent oover dumbbell rows 8-10 reps
6)       3-4 sets of Deadlifts 6-10 reps 
Bicep/Tricep day
            BICEPS & TRICEPS
1)      4 sets Incline bench dumbbell curls (6-10 reps)
2)      4 sets of weighted dips 8-10 reps
3)      4 sets of seated barbell curls 6-8 reps
4)      4 sets of close grip bench press for 8-10 reps
5)      3 sets of concentration curls with forced reps
6)      3-4 sets of triceps pushdowns with triceps rope 8-12 reps
7)      3-4 sets of weighted pull-ups
8)      3-4 sets of lying triceps extension (30lb dumbbells?I would
do 35s but we only have 1 35lb dumbbell) 8-12 reps
9)      I will finish off bi/tri day with 3 sets of back to back
standing barbell curls and immediately do overhead dumbbell extensions
10-12 reps to get a nice pump going

Shoulders/Legs day
            SHOULDERS
1)      4 sets of machine overhead shoulder presses for 6-8 reps
2)      4 sets of dumbbell shoulder press for 8-10 reps
3)      3-4 sets of front dumbbell raises
4)      4 sets of bent-over dumbbell rear delt raises 8-10 reps
5)      3-4 sets of upright rows for 10-12 reps
LEGS
1)      3-4 sets of barbell squats 6-10 reps
2)      4 sets of leg press 8-10 reps
3)      4 sets of leg extensions for 10-12 reps
4)      4 sets of seated calf raises for 10-12 reps
5)      3-4 sets of dumbbell single leg lunges
ABS
I will train abs 2-3 days a week.
1)  3-4 sets of knees on the floor cable crunch for 20 reps
2)  3-4 sets of weighted decline bench situps  for 20 reps
3)  4 sets of crunches for 50 very fast reps
4)  3 sets of weighted side bends

A: Hi Al - The one thing I would recommend is splitting up your chest and back day. That's a LOT of work in one workout. I'd suggest pairing chest and triceps and back and biceps to reduce some of the work.

Q: Hey Jim,

How can I hit the long head of my tris without doing overhead presses?

A: Hey FH - Lying triceps extensions will work well for that.

Q: hi there jim,
i was wondering since it is always good to mix up your lifting, would
it be a good thing to constantly mix up your cardio? all i do is the
stationary bike because of my injury, but should i mix up hiit with
regular intensity from time to time? or should i stick with hiit
solely? my goal is to lose fat and gain muscle
thanx alot!

A: Hey Steven - I would suggest sticking with just HIIT to really burn fat and gain muscle.

Q: hey jim,
hope everything is going well.
i have a question about nano vapor, is it okay to add a scoop of
protein to it before your workout. i will probably add a scoop of
optimum nutrition to it if it is okay to because it looks like you have
to be very careful about how you use it.  thanks for taking the time to
answer my question.

roger

A: Hi Roger - Keep your NaNO Vapor separate form your protein powder by 30-60 minutes

Q: hey jim,

 I didn't get the July M&F issue so i was wondering if you can tell me
the 4 week hiit training program thanks doc and your my official go to
guy for training.

A: Hi Jasaun - The HIIT program is on the M&F Trainer site.

Q: hey again!
i was wondering if you could give me some knowledge on how to read
nutritional labels. thanks!

A: Hi Steven - I apologize, but it's kind of hard to walk you through that in this format. I'm not sure what part of the labels is giving you trouble.

Q: hey jim,
huge huge fan of the magazine and your blog! loads of great info. You
and your team def. give the average body builder the added support and
inspiration to keep at it!

today i have two questions regarding my nutrition. i have come to
understand that this is really where your gains are made and lost. for
the last two months i have been engaging in a new program involving
pyramid style set, its high weight and high volume. 4-5set 6-12 reps.
my question is i noticed towards the end of my split i am very wore
out. i do mon/wed/fri/sat/sun on and off tue/thu  on my on days i
consume somewhere between 185-200 carbs 50 at breakfast(fruit and
oatmeal) 25 pre/50post(waxy maize) i thinking of increasing my carbs to
the range of 250 i was wondering if it would be better to add more
carbs at breakfast or before my workout. the rest of my carbs after my
post workout shake consist of veggies/brown rice/100 whole wheat bread
bringing the total to 200. Secondly i was wondering if instead of carbs
could i use MCT's as a means to increase my energy levels for getting
through my workouts and if so would it be better to consume with my
breakfast or pre-workout? thx for the advice and taking time to provide
all of us out here with your loads of information!

 

my weight: 140
Height: 5'8
Body Fat: 7%

A: Hey Ryan - 50 g of carbs at breakfast is plenty. I would increase the carbs at lunch and a little before workouts. You could even boost your carbs a bit postworkout to aid recovery so you have more muscle glycogen for the next workout.

I did my masters work on MCTs. Yes, they can help you to increase energy during workouts without adding body fat. Take the MCTs about 1-2 hours before workouts.

Q: Dear Jim,

I was wondering how to reduce the amount of water weight I have. I feel
like I have gained waterweight and not fat since i am a relatively hard
gainer, and I am left with a bloated feeling a lot of the time, and
don't have much definition or hardness of muscle. Do you recommend
using a diuretic, a sauna, or what are your thoughts? I heard that
diuretics can result in loss of strength and muscle. I also was
wondering what your thoughts were on weight gainers? are they more than
just protein and carbs? I slack off on breakfast and was wondering if
taking a weight gaining shake in the morning would help me out there.
What are your favorite weight gainers? Thanks Doc

A: Hi Jordan - Water weight tends to be a transient thing. SO if you are chronically holding water, you need to address what you are doing to cause the water retention. A quick fix like a natural diuretic, won't fix the issue. I only recommend weight gainers for those who are on the thin side and have difficulty adding weight. For you, I would suggest a meal replacement shake for breakfast. Check out bodybuilding.com and search for MRP.

Q: dear jim
i am obsessed with your raw videos! watched all of them over and over
already!
i injured my back recently during my football game. i was told by my
doctor to stay away from lifting for at least a month, preferably two.
i am afraid all of my hard work and progress i have recently made will
disappear in  no time. i weigh 220, and i am bulky and solid. since i
cant lif weights, ius there anytrhing i could do to my diet to maintain
my mass and solidity? the doc said that stationary bike is fine, so i
plan to do lots of HIIT. is it possible that with a tweak to my diet
and lots of HIIT that i can lose fat and keep my body within this amt
of time? please help!

jack

A: Hi Jack - I suggest you up your protein to 1.5 grams per pound of body weight per day, drop your carbs to less than 1 gram per pound and be sure to take creatine and beta-alanine. CReatine has been found to reduce muscle loss during inactivity. And beta-alanine was found to increase muscle size in men doing just HIIT with no weight training.

The number one question I get from M&F fans is, "Jim, what does your personal training program look like?" What's funny is that you constantly see my personal training in the videos I shoot and read about it in the articles I write. I shoot most of my videos while I am actually working out and doing that particular exercise or using that particular training technique, or training program. So you actually get to see precisely how I trained about twice a week. It seems confusing, but confusion is how I train. By that I mean that I use the Weider Training Principle of Muscle Confusion. That is, I constantly change up the way I train to keep my muscles confused. When you keep your muscles confused, they don't get a chance to adapt and stagnate and they keep progressing. Exercise scientists call this Undulating Periodization, but Joe Weider is the one who really discovered it and put it to use first.

So remember to constantly change the way you train by switching up exercises used, rep ranges, number of sets, rest periods between sets, and even the speed you do your reps. It's the best way to keep simultaneously getting bigger, leaner, stronger, and faster. If you take the new exercises and training techiques that I teach you each week and work them into your workouts that very week, I can guarantee you that you will start seeing changes in your body. Just take a look at the comments posted here on my blog. Those that follow the lessons in my videos can tell you best - they see amazing changes. So keep on changing it up to keep your muscles confused and use my videos to help make confusion less confusing.   

 

Q: Dear Doc,
Thanks alot for helping all of us out, it really motivates us all with
everything you have to offer and sorry bout all the questions

besides the supplements i mentioned earlier, would anything be better
or would you recommend? and also i was thinking about adding
beta-alanine, green tea-extract based off your video and ZMA, is this
good? please feel free to add or take away anything

THANKS!!!!

-Andrew

A: Hey Andrew - Those are all good to add. I would definitely suggest adding beta-alanine. It's a must-have supp for anyone wanting to add muscle size and strength. ZMA is also great for keeping your body anabolic and green tea provides too many benefits to miss out on.

 

Q: Hey Doc
How are after that great weekend up at Mr O.Hope everything is fine and
I have a question.You said in one of your M&F raw that  protein should
be consume before and right after to help mucle build up.I like to use
Halo from mucle tech can they be used together not mixing them but
within half hour to an hour apart. Thanks again and keep up the great
work your doing with Raw.
Manny 

A: Hi Manny - The O was GREAT! You can actually mix Halo right in with your protein powder after workouts. Each scoop of Halo contains about 20 grams of fast-digesting carbs. So if you add 2-3 scoops to your postworkout shake, you'll get some fast carbs, plus all the anabolic activators in Halo.

 

Q:      Jim,
        i know i never said it but dude your M&F RAW videos are the
best.ive learned so much fromm them that im always looking forward to
new ones.i think its awesome u take time to do them and then answer our
questions.

          well umm i have a fast question.BSN has now made the
NO-Xplode NT or something like that.should i take that when im done
with my regular stuff?                                                               
                                               thank you

A: Hey Angel - Yeah, the new NO-Xplode NT looks really good. I definitely suggest you give it a try.

 

Q: I have a question on plyo-metrics, what is it? how does to work? and
can it really burn fat for 2 days?

I "hate" running with a passion, but love swimming and here in Hawaii
its not hard trying to find places to swim. I wanted to try
plyo-metrics as a cardio alternative

Thanks for everything you do

Aloha

Chris

A: Aloha, Chris - Yes, plometrics can be a great alternative for cardio. In fact, you can do plyometrics in the water. Plyometrics are basically bounding exercises that you do by jumping and landing and immediately jumping again. A lot of people think that plyometrics are just ballistic exercises, like jump squats. But the important part is doing the negative part of the exercise first. That's why most people start on a box or other high surface and drop down and them immediately jump. That's because the energy that is stored in the muscle during the negative part of the rep, when landing, enhances the power you can produce on the positive part of the rep, the jumping. Research has shown that doing plyometrics in the pool develops the same strength and power as doing them on dry land, but it can help reduce the strain on the joints. One exercise you can do in the shallow end of a pool (2-3 feet) is stand at the edge of the pool, drop down into the water and as soon as you land on the bottom of the pool, reverse the motion and jump up as high as you can. Repeat this for 5 times and then rest about 2 minutes and do another 5 reps. You can do 3-5 sets of these. Another exercise you can do is bounding. In about 3 feet of water or even deeper, jump forward as high and as far as you can off of one leg. Land on the opposite leg and immediately jump off of that leg as high and as far as you can landing on the opposite leg. Keep going in this fashion for up to one minute and rest one minute between sets. Do 3-5 sets. As far as burning fat for 2 days - There is some truth to that, as this type of training raises your metabolic rate after the workout is over for several hours. Some evidence suggest that it can keep your metabolic rate elevated for 24-48 hours.

Q: Ciao Doc!
I cannot find Con-Cret creatine in Italian stores, so how could i
replace it? Which brand do you recommend?
Michele

A: Hey Michele - Another brand that contains creatine hydrochloride isGNC Pro Performance AMP Amplified Creatine 189

Q: Hey Jim,
I have a question regarding my meal-plan. I am  a 19-year old
linebacker at the junior-college level. I missed this season due to a
back injury, and my weight has dropped from 225 lbs, down to a measly
212 lbs. In order to be a prominent prospect, i need to work up to
about 230 lbs, and maintain my ability to move on the field while
adding muscle as opposed to fat. After reading numerous articles based
on mass-gain, i have come up with some numbers:      Calories/day:
4,452 (i multiplied 212x21)     Protein: 318 g/day(1.5g per pond) 
Carbs: 424g/day(2g per pound)    Fat: 124g/day(remaining calories).  
Assuming these numbers are appropriate for my stated goal, i am unsure
as to the exact nutritional values on the various food-sources i need
to consume, so despite having these numbers, i do not know how to
portion out my food (i plan to spread my meals out with 7 meals/day)? I
currently work out 6 days a week, for about 2 hours per workout, and
supplement with con-cret, BCAAS, protein shakes, fish oils, and
vitamins. If you could provide for me some sample meal plans to fulfill
my needs, it would be GREATLY appreciated!                            
                                        Your biggest fan,
                                                                      
                                      DJ!

A: Hi DJ - It seems you are on the right track with your numbers. Unfortunately it would take me too long to create an entire diet for you from scratch. That would take a good 10 + hours to do and would require more info about you to create it. However, if you check out the numerous mass gain meal plans we put together in muscle & Fitness and FLEX magazines, you will find plenty of good meal plans there. You can also go to the Muscle & Fitness Trainer website (click on the M&F Tab above) and go the Mass Gain Meal Plan that I created. 

 

Q: Hey Jim!
Thanks for the advice, ive got hold of some beta-alanine, will give it
a try and keep you updated. I Just wanted to ask - whats the correct
dosage for creatine for maximum effect? and should i take the con-cret
that you recommend or carry on with kre akalyn? If you could provide
some info on the best time and how frequent i should do HII whilst
building muscle and a diet and training to guide me..that would be
great!

Thanks Jim, great stuff on M&F, im a big fan!

Marcus (U.K)

A: Hey Marcus - If you're getting good results from the Kre-Alkylyn, then stick with it until the gains appear to stop. Then you can try Con-Cret. If you're taking Kre-Alkylyn then go with 1.5 - 2 grams before and after workouts. I'd do HIIT about 3 times per week to keep fat off and still build muscle. Do it right after weight workouts and/or on days you don't lift weights.

 

Q: I really enjoy reading the information that you have on your website. I
must say it helps out alot to know when and what to do before workouts,
and also afterwards. Also what workouts target what muscles. I check on
your updates often, and I can see your workouts spread out through the
gym daily. So keep up the good work, it sure helps out alot of people,
thanks!

A: Hi Roger - Thanks for the praise. It means a lot to know that it's helping so many.

Q: thank you Dr. Jim for answering so many of my questions but with more
research comes more questions.
the question i had was what company of creatine would you reccommend to
a 15 year old who is very athletic and plays basketball and does
conditioning which involves running about 1 1/2 to 2 miles a day? i
saw your M&F Raw video! on creatine but did not know which company i
should get i would like to get a supp. with creatine hydrochloride in
it, something effective but not soo powerful it would end up hurting me
in the long run.
thank you so much for answering my question, looking forward to your
response
kunal

A; Hey Kunal - Con-Cret is a great creatine supplement and it is very safe.

 

Q: Hi Jim,
Help, please! I need help balancing the strength levels of my upper
body's left side versus right side. I am weaker on my left side. It has
become obvious now that I am trying to do more barbell bench presses. I
am much weaker starting from my left grip strength, left triceps/biceps
development, and even my left shoulder and lat strength are weaker. I
even suffered a minor/mild left lateral deltoid strain (six months ago)
that I thought I had recovered from but it seems to be sending me
"signals" that it is still with me. I am certain that my left forearm
pain and my left shoulder 'minor' injury all directly related to my
weaker left side. I know to back off the barbell moves in favor of more
dumb bell exercises, but my main request is how to make my left side as
strong as my right side. For each dumb bell exercise should I only do
three sets for my right side while performing four sets for my left
side when performing presses, machine, and cable exercises? Or should I
perform a minimum of one heavy set for my right side and at least three
sets for my left side--this being a more radical approach and maybe a
quicker way to mitigate the strength imbalance? Maybe this might make a
good article topic for M&F since a weaker side will limit my overall
strength gains and lead to injuries. Thanks for any help/ideas you can
provide.

A: Hey Ed - yeah, most of us have a minor strength imbalance between our right and left sides. It sounds like your problem is more severe than the typical imbalance. Not sure if you've had your shoulder checked out, but if you haven't, you should to make sure that you don't have any deeper issues in your shoulder joint that could be causing the strength imbalance. 

Q: Can you please give me the facts on MSG and Hydrolyzed Veg Protein and
its effects on my muscular goals. Please include ways to identify
products and ways to avoid them.

A: Dear Luis - You really shouldn't be worrying too much about MSG or hydrolyzed vegetable protein, as they won't interfere with muscle gains, and may in fact help. MSG is a form of the amino acid, glutamate, which forms glutamine. Glutamine is a very beneficial amino acid in the body. Research suggests that much of the fears spread about MSG are based on research that is not relevant to humans. Hydrolyzed vegetable protein, is imply vegetable protein that is pre-digested, which makes it easier for your body to absorb the amino acids it contains.

Q: Hey Jim,
I love M&F Raw!
I'm 17 years old and I'm looking to gain some major muscle mass. I was
wondering if you could help me put together a four to five day workout
with how many sets and reps to do. I have experience lifting, so don't
be afraid to throw in some tricky workouts if you feel the need. Also
don't worry about me healing because I follow all of your great
supplement tips. Please keep the M&F Raw! videos coming!

Thanks, Jacob.

A: Hi Jacob - Head to the Muscle & Fitness Trainer website. It's free and will build you a personalized training program that is based on much of the training philosophy I follow - the Weider Principles.

 

Q: Hey Jim,
My low pecs are lagging in the definition department, not to mention
the size department as well. If you could spill your knowledge on this
topic, that would be GREAT!
                                                                      
 Appreciate it,                                                                     
           DJ

A: Hey DJ - The best exercises to build up the lower pecs are decline barbell and dumbbell presses. Consider starting your chest workouts with these exercises. Dips will also help.

 

Q: Hello Dr. Stoppani, my name is Michael and I have a question about
Creatine. I have been using Creatine Monohydrate for about a week. I
have been following your advice from "Creatine 101". My question is
since this is my first time using creatine, do I need to do the loading
phase first.

Loading Phase: Day 1 - 5
Take 1 heaping teaspoon (5 grams) 4 to 6 times daily

Loading Phase: Day 6 - 21
Take 1 heaping teaspoon (5 grams) twice daily, then go off for 3 days.
repeat this cycle

I as using Higher Power Nutrition Micronized Creatine 1000. I bought it
off bodybuilding.com 1000 grams for $18.99. Once I'm finished with the
1000 grams I will be switching over to con-cret. Can't wait to get my
hands on that stuff.

P.S. GREAT JOB on the M&F RAW videos. They have helped me out in many
ways.
Thanks again and take care

A: Michael - Glad to hear that M&F Raw! has been so helpful.  You only need to do the loading phase if you want to see results right away. Most guys do, so I usually suggest loading it.

 

Q: Dear Dr. Stoppani,
My name is Joe and I am a 19 year old sophomore in college.  I am 6 ft.
1 in. tall and weigh around 185 to 190 lbs with roughly 6.5-7.5  % body
fat.  I have always been very active my whole life growing up playing
sports and playing four varsity sports in high school, I currently am
playing lacrosse in college.  Off the field I have a growing passion
for nutrition, working out, running and anything else that involves the
human body.  I think I may be having trouble balancing all the
information that comes with nutrition, lifting and running.  In August
2008, I tore my ACL and was sidelined for about 6 months, in that time
while in an airport I picked up the February 2009 issue of Muscle and
Fitness that featured the USS Ronald Reagan, with my own motivation to
get better along with that issue and many others to follow I was able
to get myself back in the shape I was prior to my injury.   With that
said I feel like I am not seeing many results anymore and I feel as
though it is because of my diet and possibly not focusing on the right
training methods.  My goal would be to put on at least 10 lbs of muscle
while maintaining a low body fat % and not losing any of my endurance
and quickness.  I really enjoy running, but feel as though it may be
hindering my muscle growth because I am not eating properly. I workout
of everyday, lifting Monday through Friday with cardio everyday of the
week along with practice and pick up sports. Here is a sample of my
diet along with a typical week of lifting:

Typical Diet:

8:15
3 egg whites
1 egg
1 cup oatmeal
1 multi vitamin
1 omega 3 fish oil capsule

10:45
Apple
Greek Yogurt

1:15
6-8 oz. of Tyson chicken strips
4. oz sweet potato

3:45 Pre-workout
1 scoop whey
Apple

6:15 Post-workout
1 scoop whey
3 pieces cantaloupe

The time of dinner and the food I eat varies because I eat in the
dining hall at  school at this time, but it is usually around 7:30 and
consists of:
6 oz. chicken strips
Some kind of vegetables
Maybe some kind rice or pasta

My last meal before bed varies too, but I usually consume one or two of
the following:
1 scoop casein
Cottage Cheese
Peanut Butter
Oatmeal

Through out the day I drink over a gallon of water and try to drink a
few cups of green tea.

Typical Workout split w/ a list of the exercises I do which tend to
vary week to week :
Monday: Back
Dead lifts, BB bent over rows, pull ups, lat pull downs, seated cable
row, DB 1 arm row, low back extension

Tuesday: Chest
Bench: flat, incline, decline, DB press: flat, incline, decline, cable
crossovers,low pulley cross over, flyes, dips, close-grip bench

Wednesday: Legs
Squats, leg press, extension, curls, calf machine, 1 leg DB calf raise

Thursday: Shoulders/Traps/Forearms
S/M, DB, Arnold press, Front, Lateral, Rear delt raises, upright rows,
DB shrugs, BB shrugs, BB wrist curls

Friday: Arms
DB curls, dips, BB curl, triceps pushdown, e-z bar cable curl, 1 arm
pull down, hammer and reverse curls, seated triceps extension and skull
crushers

Cardio everyday varies between running 3+ miles, practice and pick up
sports, I usually run around 15+ miles a week

Any advice and tips you could give me would be greatly accepted
Thanks again Doc,
Joe

A: Hi Joe - I'd suggest you start adding an extra scoop to all of your protein shakes. The extra protein will help you gain some muscle mass. Also, 3 egg whites and 1 whole egg only provides about 20 grams of protein. So either double your egg intake or add a protein shake with your breakfast. This is an important time of day to get in protein for growing muscle. Because you do so much cardio, I would also suggest you double your oatmeal intake at breakfast and the carbs you have after workouts. Also make sure you're doing postworkout nutrition (protein shake and carbs after cardio or any sports). Your training looks good. The only minor problem I see is that you train forearms the day before biceps. That could be reducing your arm strength and your arm size gains. I'd suggest you do forearms after biceps.

 

Q: Hello Dr. Stoppani,
 I'm a 23 year-old male from Norwich, CT.  I'm 6'1 and I weigh approx.
255 pounds.  I've been looking for the right diet for a long time, but
I have OCD and I quickly find out that I get bored before I even begin.
 I recently learned of HIIT, which you can change between cardio to
weightlifting, to the boxing, jumping jacks, etc.  Mostly of what I
watched through your video on YouTube.com (with my body type, I never
really thought I deserved to be caught reading Muscle & Fitness).  The
fact that I can keep changing the exercises got me excited.

 I do lift, not constantly, but muscle gain isn't my main priority,
it's weight loss.

 My questions are 1) if I started within the week of truly committing
to it, as of Oct. 9, 2009, would I feel a drastic change, or any change
at all by next spring?  2) what kind of diet should I switch to?  I've
already replaced the soda and sugary drinks with water, green tea, and
Gatorade - every now and again.  What about meals and diet supplements?

 Any response would be greatly appreciated.

 Thank you,
RJ

A: Hey RJ - And hello to all in my home state of CT! You would definitely see a drastic change by spring if you were committed to it and put in the effort. I suggest you head over to the Muscle and Fitness Trainer website (click on the M&F Trainer Tab above) to get free training and diet programs. They're mainly based off of my training and nutrition philosophy.

 

Q: Hey Jim,
I recently developed an issue called "Spondylolysis," or
stress-fractures on both sides of my L-5 vertebrae during football. I
am out for this season, but i am anxious to hit the weights and start
to get ready for next year's season. Do you think it is safe to lift,
and if so, please provide for me some lifts for all the body parts and
the safest positions and proper form for those lifts. It would be
greatly appreciated!
                                                                      
                         Thanks a lot,
                                                                      
                                     DJ

A: Hi DJ - Since I can't diagnose you and provide you anaccurate prescription online, I can only say that that is a question to ask you orthopedist and/or physical therapist.

 

Q: Hi doc
Hope all is fine I like the lab rat videos as they use the the workouts
you have on the M&F trainer.I saw how he was able to down load to his
phone and take it with him.Would you know How I may beable to do that
as well? I upgraded and I can see the videos and moements on line but
how would I go about takeing it with me ?
Well love the last vid on force reps cant wait to try it out .
Thanks keep it up Doc.
Manny

A: Hey Manny - I'm glad you've been watching the Lab Rat videos. That way you can see the workouts in action. The host of that shows is James Grage. He has a blog up here as well. So drop him a line some day. Send your question to the email below. They'll help you with any problems you're having with the M&F Trainer site:

support@muscleandfitnesstrainer.com

 

Q: Hey Jim

 I got a couple of questions. Is cardio and stamina the same thing.
suicide kings do i have to do them on football field.

thak you very much ad keep the good work

A: Hi Jasaun - yes, having good cardio and stamina are pretty much the same thing - good endurance. Of course, their are some minor differences. For example, the endurance a marathon runner needs is not stop, slow and steady endurance. The endurance or stamina a fighter like an MMA fighter, or football or basketball player needs is more stop and go. So while the marathon runner would be better off with slow and steady cardio, the MMA, football and basketball athletes would do better with HIIT. No, you don't need to do the Cardio Kings workout on a football field. It just makes it easier becuase the distances are already designated on the field.

 

Q: hey jim,
I got a couple more questions. i bench press 165 but i would like to
bench 185-205 by the holidays is there anyway you know that is possible
ad is there a density training workout for push-ups because i want to
be able to do 150 a day so if u can e-mail that to me.
saunrush27@att.net

A: Hi Jasaun - You can use the same density program from the M&F Raw! #2 video. Simply take the amount of pushups you want to complete at one time and double that. So if want to do 50 pushups in a row, your workout will be to complete 100 pushups. Here's a sample progression for a goal of 50 pushups. You can increase it from there.

This sample density training push-up program is for a goal of 50 reps. This sample assumes that you will reach each new goal every week. It may take you longer than a week or shorter than a week to progress to the next set/rep/time scheme. Just progress at your own level and you'll get to your ultimate goal.

 

Week                Sets                     Reps                    Time

1                       10                       10                        10 min

2                        9                        11                        9 min

3                        8                        13                        8 min

4                        7                        14                        7 min

5                        6                        17                        6 min

6                        5                        20                        5 min

7                        4                        25                        4 min

8                        1                        50                        -

 

Q: Hello Dr. Stoppani,
I really enjoty your suggestion and M&F Raw videos. I follow your
suggestions on a regular basis. I have several Questions and i am
pretty sure they will be easy for you to answer. I workout 5 days a
week.
Mon- Back
Tues-Chest
Wed-Legs
Thur-Shoulders and Traps
Fri-Arms
I do dead lifts on wed with legs and i feel it in my back from mondays
workout. Should deadlifts be done on back day or leg day? The other
question i have is i purchased the con-cret you recommended in you
video. It suggest taking one scoop for every one hundred pounds. I am
6'6 and 230. Should i take two scoops before or should i take it a
different way as you suggestedin your video and what amount based on my
weight? Thank You for all you help. Keep up the great work!!!!!

A: Hey David - If you're feeling your back on deadlifts, then you might want to try doing deads at the start of your back workout. See how that works. Personally I like taking two scoops of Con-Cret with my pre and psotworkout shake. I weigh 220, so that dosage should work well for you.

 

Q: Jim whats up?  I take in Glutamine and creatine right now.  Is it ok to
take them together post workout?  Since I am on Glutamine do I need to
take BCAAs as well?  They seem to be in my protein shakes already.  I
am looking to get a little leaner but obviously keep all the muscle I
have.   What do extra BCAAs really do for you if you take in a large
amount of protein already?   Thanks for the help

A: Hi Rick - Yes, you can take glutamine and creatine together. I would also add extra BCAAs (5-10 g) to your postworkout shake, as well as your preworkout shake.

 

Q: Hey Jim  The reason I am asking if I need extra aminos is because Dave
Palumbo was saying they are a waste of time.  Will I really see a
difference? 

A: Hi again, Rick - Dave P is a very smart guy, However, researchers from the University of Texas Medical Branch, they are the guys resppnsible for showing us that you need whey immediately before and after workouts, found that leucine (the key BCAA) is crucial for kickstarting the muscle growth process. In fact, if you watch M&F Raw! Nutrition #8 - BCAA Benefits and Tips you can see that in a study I conducted, taking BCAAs is critical for promoting muscle and strength gains, and even aiding fat loss.

 

Q: Hi Dr. Jim. I know this website is for males, but when I asked my
brother about training, nutrition, and supps he told me to blog you,
that you are the most prepared for the job. If it isn't too much
trouble could you please help me with this. My brother has blogged you
before and we are the same brother and sister interested in becoming in
great shape. For me that means toned, and not too buff. If you could
please help me it would be much appreciated. By the way I am a teenager
(13 going to be 14) and an avid reader of muscle and fitness hers.
Thanks again for your time.

A: Hi Patricia! No, this website is not exclusive to males. M&F is both for males and females. Of course, we also have our sister publication and website M&F Hers for more specific nutrition and training for females. I would love to help, but am not sure exactly what you are looking for based on the info you provided. However, you can get started by going to the Muscle &Fitness Trainer website by clicking on the M&F Trainer tab above. It's free and will help you design a workout and nutrition program to match your goals.

 

Q: Hi Dr. Jim. I would like to thank you for helping me start reaching my
goals by giving me the showtime plan. I would also like to let you know
that what you do is great, and extremely inspiring, and that you are a
great role model. I just have some questions like how long should
workouts last or as long as you get what you need to get done is that
the amount of time you should do. I am asking this because when I did
the showtime plan before it would last me 3 hours sometimes, and I just
don't have that time, since I am trying to balance out school and many
other things. Also in know you also lead a busy life and I would just
like any tips on managing a busy life while enjoying it. Thanks for
your time doctor, and I wish you the best in life. 

A: Hey David - The Showtime workout should NOT be taking 3 hours. No workout needs to take that long. Are you sure you're doing the exercises that are supersets back to back without any rest between them. And be sure to rest no more than 1 minute (you can go even less) between the supersets. Even in the final week, when you are doing about 30 minutes of HIIT, the workout should only take about 1.5 hours max, if not much less time.

 

Q: Hello Dr. Jim. I would like to start off by saying that I have heard of
you through my son David, and that you are very prepared in sports and
nutrition. To get to the point, I am 44 years old trying to become
healthy. I weigh 230 pounds and am 5 feet and 7 inches. I would like
some tips to become active and healthy all while losing weight and
enjoying it without it being too hard, stressing, or time consuming.
Some motivation wouldn't hurt either, since I have been struggling with
weight loss for over 10 years. Thanks for your time and sorry our
family is writing so much and we promise it won't be a habit, but we
are trying to get started on healthy habits. Thanks again.

A: Hi Marta - It's my pleasure to help your entire family out as much as I can. I suggest you go the Muscle &Fitness Trainer website by clicking on the M&F Trainer tab above. It's free and will build you an exercise and nutrition plan that fits your lifestyle and your goals. Get started there and let me know what questions you have.

 

Q: Dear Dr. Jim,
I am a 68 year old woman and grandmother of David. I do not want to
take up too much of your time but seeing how my whole family is  into
health and I too have struggled with weight most of my life, I would
like to do something about it and I heard from my grandson you are the
man for the job to provide me with tips. It would be much appreciated.
By the way my daughter, mother of David, marta has hypothyroidism and
she forgot to mention it to you in a recent blog. God bless you and
keep up the wonderful work.

A: Hi Martha - As I mentioned to your other family members, get started by clicking on the M&F Trainer tab at the top of this web page. It will take you to a free website we offer that builds you an exercise and nutrition plan for your lifestyle and for your goals. Let me know what questions you have once you get started there.

 

Q: Dr. Jim
I would like to say that I am the last in the family after patricia,
David, marta, and martha that will be asking you for tips on getting in
shape, by looking awesome in eight  months, just like the rest of my
family. If you could provide tips to me I am 44 and male.
Thanks for your time and my son and I love seeing your RAW! videos and
think that that and the entire magazine and the entire website are just
spectacular. Finally I would like to ask when I should blog you so I
don't have to wait 'til next time to communicate with you. Sorry for
taking so much of your time and I am very greatful. God bless!

A: Hi Luis - Glad to see that your entire family is getting motivated to be fitter and healthier. See thee answers I posted for the rest of your family and follow that as a way to get started. Then let me know what specific questions you have. All the best to you and your entire family. Please keep us updated with your prgress.

 

Q: Jim,
A few questions for you.

1. High Reps vs Low Reps.  For the past few months I have been going
with 4-5 sets of each exercise with 5reps or less and have been less
then thrilled with the results.  After doing some research online there
seems to be lots of opinions about what is best to gain size and build
muscle.  Everything from 4-5 sets of 8-10reps to 1 set of 30reps.  Any
recommendations?

2. What are your thoughts on taking Chromium as a supplement?

Thanks 

A: Hey David - The best rep range for building muscle is 8-12 reps. But you should not stick solely with that rep range. It should be your foundation, but you still want to ocassionally do low reps (3-6) and very high reps (12-15). For more details on picking appropriate rep ranges and total sets per muscle group and some great programs fo reaching your goals, check out my book, Encyclopedia of Muscle & Strength at amazon.com. Chromium is fairly effective for keeping fat off, but it's not a hugely effective supplement. That is you probably won't notice extreme changes, but you will notice some.

 

 Q: Hi Jim,
I've been a fan on your M&F Raw Videos, and a vivid reader of both
Muscle and Fitness, and FLEX. The Mass building programs and diet have
really helped me bulk-up pretty well. I've always been alternating
between bulking/cutting cycles to stay relatively lean year round.

Currently, I'm preparing for a modelling contest, and my aim would be
to come in as lean and dry as possible. After just ending my bulking
cycle, my bodyfat is now around 15%... And i read online that cyclic
ketogenic diet is very effective at dropping bodyfat and preserving
hard-earned muscle mass. I read the World's Toughest Diet, but I've
realized that you've never addressed CKD before.

I would like to know;

if CKD is relatively safe?

how can I get into the ketogenic state in the shortest amount of time?

will vegetables, and almonds/peanut butter consumption upset the
ketogenic state?

i also read that protein has a 58% conversion rate to glucose, does it
mean i must be strict with my protein consumption?

(sorry, for being long winded..)
finally, what are the best supplements to stay ketogenic and maximize
fat burning?(chromium? maganese?)

Thanks a lot for taking the time to reply, best wishes,
Allister.

A: Hey Allister - Yes, going ketogenic is very safe. But you realy don't need to be so strict that you eat no carbs and worry about nuts and vegetables. Also, do NOT restrict your protein (in fact, increase it) if you do not want to lose muscle. Just keep your carbs very low by eating only animal protein and a serving of vegetables at every meal. Nuts and peanu butter are fine too in moderation. Once a week have a high carb day where you eat 2-3 grams of carbs per pounds of body weight. That will keep your leptin levels up and your metabolic rate. Keep reps (12-20) high and rest low (30 seconds) between sets to burn up the most muscle glycogen. And also add HIIT for cardio.

 

Q: Hi Dr Stoppani my name is Ron and I just wanted to thank you and let
you know your doing an excellent job.
I have been following you on twitter and watching your videos on m&f
raw and not only have they changed my whole look but also the way I
workout and feel about myself. just to give you a little history about
my self I am currently 20 years old and have been working out since I
was 16 got into working out due to working at 24hourfitness.
since this year I had built muscle and went from 150 to 190 pounds and
my arms/chest/back were in great shape! but I had a belly! and hated
the way I looked but after following your workout routines and your
recommendation of supplements for example green tea/ginseng/fish oil in
the morning and vitamin B/magnesium/zinc before bed not only do I now
have a six pack! But I am back down to 150lb with muscle and in the
best shape of my life.
Once again thank you so much and keep up the good work!
                                                                      
  -Ron

A: Hi Ron - that is wonderful news! All of us at M&F are excited to hear about your progress. It goes to show you what proper nutrition and training advice can do when coupled with dedication and consistency. Thanks for dropping us a line and keep up the great work!

 

Q: I've been doing 20 min of HIIT cardio 4-5 days a week after my weight
lifting sessions.  I'm doing 2 minutes up to 165 bpm and then 1 minute
of slow rest.  Being on a reduced carb diet for a few weeks now my legs
are starting to loose all their energy during these cardio sessions and
I'm finding it harder and harder to keep up the intensity.  Is there a
way to avoid this or is it destined to happen?  I'm trying to get lean
and know I need the reduced carbs so should I switch to more of a
moderate intensity of about 135-140 bpm for a longer period of time?
I'm afraid I may be starting to loose some muscle.  Thanks for all your
help and appreciate the wealth of knowledge you share.

A: Hey Chad - That's common when dong HIIT on low carbs. The good news is that when your legs fatigue like that, it's a sure sign that you are burning major body fat. D o you think you're losing muscle because of your fatigued legs or do you look smaller? When you are losing body fat you will lose overall size, but not necessarily muscle. That's why it's good to have your body fat tested before you start a diet to know what you are losing. If you think you are losing muscle, be sure that your protein intake is about 1.5 g per pound of body weight. And consider adding one high carb day per week where you eat 2-3 g of carbs per pound of body weight. Also consider supplementing with creatine and beta-alanine. They will help you with the stop and go energy you need for HIIT.

For those of you who watched M&F Raw! #35 - Leaning One-Arm Dumbbell Fly, you may have noticed that I stopped by the AlphaDog booth at the Olympia Expo to show off the new M&F Raw! shirts.  M&F is teaming up with AlphaDog to provide these shirts. I think pricing still has to be considered, but you can check them out at www.alphadog.tv. It's a great site as you can see other alphadogs like MMA's Jake Shields, boxing's Manny Pacquiao, the band Five Finger Death Punch, and Playboy Playmate Lindsey Roeper (an alphadoll). I have a photo shoot with them coming up so you'll be able to see those photos there soon. Well, enough about that. How about some QnA's?

Q: Thank you Mr. Stoppani for replying

 I got a couple more questions. first what places do push-ups target and

do push-ups really target your abs. you replied to me when i ask for

equipment free ab workout just which exercises are the best to do and

how many sets and reps should i do. how do

BCAAs help burn fat. including i have a weight lifting class  i do

weight lifting from 2 to3 after school ut immeditely i go ru o da track

from 3 to 4 can i still take creatine after im done running. and what

is crystallie taurine. this is the supplement i take ad if this is a

good choice

http://www.bodyfortress.com/pages/productDetail.aspx?PPID=10

 

thank you for replying and hope to hear from  you soon

 

A: Hey Jasaun -  Push-ups target the chest and triceps. They also serve as a core exercises, since you have to stabilize your body while doing them. But it doesn't really work the abs in the same way as the crunch does. For the ab exercises, choose one from each category and do them as a giant set. That means one after the other with no rest between exercises. Do as many reps as you can complete. With the weighted exercises use a weight that allows you to complete about 15-30 reps. Do two to three giant sets. BCAAs can help burn fat because they boost protein synthesis, which burns calories. Taurine is an aminoa acid that boosts energy and delays fatigue, and can even enhance muscle strength. Yes, that protein powder is a good choice.

Q: whats up jim,

 

                wow thanks for helping me out with that.i appreciate

it.and sorry but im still a little lost on a couple of things..

 

     1.so before i workout i take cell mass with everything else?? what

bout NO-Xplode???

 

     2.damn i dont wanna sound all stupid or anything but like when i

go looking for the BCAA's and everything else, i probably wont know

what to get.can u give me some good examples of specific products to

get??

 

  Thanks alot for real and sorry bout so many questions

 

A: Hi Angel - No apology necessary. I'm glad to help. Take NO-Xplode about 45 minutes before workouts, or Nitrix, and take CellMass with your preworkouts whey shake, about 15 minutes before you workouts. A great form of BCAAs is Xtend by Scivation, or BCAA 5000 Powder by Optimum Nutrition.

 

Q:
Hi Jim,

When the pro's refer to themselves with "off" season weight and "in"
season weight, why do they do that? Is it generally unhealthy to try to
stay cut and dry all year long?

Thanks,
Joel

A: Hey joel - Yes, because they get down so low in body fat it can be unhealthy and it can be hard to build muscle when you are depleting your body like that.

 

Q: Hey Jim

I have a question about nutrition.  The only carbs I eat is oatmeal.  I
eat it 4 times a day with a scoop of protein powder because it really
fills me up.  My last two meals are just ground turkey and mixed
vegetables.  Is it ok to eat just oatmeal?  I train 6 days a week and
take in my body weight in carbs for 6 days and carb up on Sunday.  My
main focus is to just stay lean.  Any other tips?

 

Thanks
Rick

A: Hey Rick - You should always have some protein with carbs. So stick with your trick of adding a scoop of whey to your oatmeal. If you find it hard to stay lean, cut your carb intake in half on regular days, but still be sure to include the carb up day.

 

Q: Hey Dr. Stoppani,

I was having trouble picking out a pre-workout mix due to the fact that
most of them only offer a "proprietary blend" so I can't pick out which
one has the right amount of ingrediants. I was wondering if you had any
suggestions on a preworkout drink that was cost efficient and gave you
great pumps and all the other benefits. I am 5'10 170 lbs and pretty
low in body fat. My goals are to gain lean muscle, but I am quite the
hardgainer. I also want to increase my vascularity. I take a host of
supplements (zma,whey,casein,kre-alkalyn,multi-vitamin,cla,superpump
250,afterglow which is a post-workout, xtend, beta-alanine, and waxy
maize) I eat fairly healthy and follow the workout you wrote in the
november 2007 issue where I perform 2x15 for 2 weeks then 3x10 for 2
weeks and then finally 4x6 for 2 weeks. Yet for some reason am having a
hard time adding any real significant gains. I was wondering if you
could help me figure out my problem. Keep up the great work!

Your Biggest Fan!

Jordan

A: Hi Jordan - The Superpump 250 is a great preworkout supp. I would skip the waxy maize, which has been found to be slow digesting and go with the very fast-digesting Vitargo S2. If you are not gaining any muscle, your issue may be more about your basic diet and not your preworkout/postworkout supps.

 

Q: Hi Dr. Soppani,

I am 15 going on 16 and I am playing on the football team.  I have
found you M&F Raw! videos very helpful but I have a question realated
to powerlifting.  I have been using Jim Wendler's 5/3/1 progression,
but I was wondering if you have any suggestions for forms of
powerlifting that are more effective for gaining strength and size.
Thanks.

Cheers,

Michael

A: Hey Michael - Wendler's 5,3,1 program is GREAT for building strength. But it may not build much muscle. To build muscle you need to go with reps in the 8-12 range. So I would suggest after completing the 5, 3, 1, take a break and do a bodybuilding style wortkout, like the many you find in Muscle & Fitness Magazine. For example, my workout in the November 2009 issue of M&F on newstands now. After finishing the bodybuilding plan, switch back to the Wendler 5, 3, 1 program. Another great program that builds, power, strength and size all in one program is my Speed Set Training discussed in M&F Raw! # 30

 

Q: Hi Dr. Stoppani
I enjoy your video training series on MF and have learned  quite a bit.
I have a couple of questions for you, first my workout and nutrition
breakdown.
I'm 46 years old, former smoker been 5 years smoke free,  I started
working out about 2 years ago.
I was a 52 waist, now I'm a 36.
I  usa a 3 day split
Monday
Chest/ Bi's / Abs
Weds
Back / Shoulders / Traps
Friday
Legs / Tri's / Abs
Sometimes I throw a light workout in on Saturday
I work out for no more then 60 minutes and finish with 20-25 min HIT
Cardio
My weight is steady at 218 down from 297 I'm 5'11.
I cant seem to lose this gut and get cut up like I want to.
I'm taking 150 Grams of Whey Isolate along with my meals, eating 4-5
small meals
Take BCAA, Creatine, Arginine, Omega-3'S  a good NO Pre-Workout and a
Multi-vitamin
 I just started to increase my water intake.
I would like to develop good lean mass... lose the gut  -- what to do
Doc ?
Thank You very much

A: Hi AJ - If you're trying to get rid of those final few pounds, it all comes down to your diet. Try keeping your carb intake down to about 0.5 grams per pound of body weight, but keep protein intake up at 1.5 grams per pound of body weight.

 

Q: Hey Dr. Stoppani,

First I would like to say what you guys do here is great, it really
gave me the motivation to better my health and physique, keep up the
good work!! But I have a question concerning supplements, I was told
this stack would be great for me

1.  Superpump 250
2.  Syntha-6
3. Con-Cret
4. Up your mass

See my goal is to gain hard muscle, lose the fat to show it off, and
also have great strength because I leave for Marine Corps boot camp
this may and I would love to go in there and just show everyone up with
my physical fitness. I'd greatly appreciate any advice you could offer.

Very Respectfully,

Andrew Chestnut

A: Andrew - that looks like a good stack. As I suggested to Michael, you might want to try the Speed Set Training Program in M&F Raw! #30. This will help you build the power, endurance, and lean muscle mass you will need for boot camp. Semper Fi, my freind! Make us proud!

 

Q: Thank You Doc!

        Good Afternoon Doc,
       
               Hey my name is Felipe and I am currently based in North
Carolina
        with the United States Marine Corp. Before I joined I played
college
        football for a University in Iowa, which meant I was weighing
in at 240 lb
        playing LB. Well once I joined I had to loose major weight I am
5' 11" and
        weigh now 215 lbs. I am having trouble with keeping my weight
off and need a
        better diet plan. I work out a lot and run tons. When I was in
college my
        max bench press was at 405 lbs, now I barely put up half of
that. I have
        lost a lot of my strength and yes it's from loosing all that
weight and
        staying out of the gym while I was at training for 6 months.
Well recently I
        have decided to start a new progroam that I wrote out and
hopefully it will
        work out for me, but I am still stuck on the diet part.
       
        Here is my Schedule:
               PreWorkout half orange w/ water and green tea extracts
and multi
        vitamins.
        0500 am Stretch, Warmup, & run 3 miles.
               Pullups 4xMAX usually 50 reps
               Abs Crunches 4xMAX IN 2 MINUTES. GOAL 100 REPS.
               Breakfast:  half fruit, whey protein shake
        1130 am LunchTime Workout
               Pre Workout piece of fruit w/ water and N-O XPLODE shake
1 scoop
               30 mintue elliptical Heart Rate target 160 +
               4 X 25 X 125 LBS ABDOMINAL SEATED CRUNCHES MACHINE
               30 minute Treadmill
               PLANKS (ABS)
               15 minute cool down bike
               Lunch:  piece of fruit water and wheat bread sandwhich
turkey and
        cheese
        1630 pm AfterNoon Workout
               Pre Workout piece of fruit w/ water and N-O XPLODE shake
1 scoop
               15 min Treadmill JOG
               Daily Weight Training Program (*Which I am not to happy
with
        either*)
               ABS
               POST WORKOUT WHEY PROTEIN SHAKE 2 SCOOPS, 5 GRAMS OF
GLUTAMINE
               Dinner: (MEAT, CHICKEN BREASTS), WITH 1 CUP RICE OR
POTATO BOILED,
        VEGETABLES    STEAMED, NO OILS USED FOR COOKING.
               REST
       
        Sir, the schedule is going okay, but I am not seeing too much
of a
        difference it is hard too keep the weight off and I am a pretty
built guy. I
        am also not too happy with my Weight lifting Program that I am
currently
        doing. If you may sir please give me some light and all I am
asking for is
        some tips and guidance. I thank you a lot Doc and God Bless and
keep up the
        great work.
       
                    Weight Lifting Program (Building Stamina)
                    Here is an example of Mondays Workout:
                    MONDAY: Chest &Triceps
                   BB Flat 1x30, 1x20, 1x15, 1x10    DB Flat 1x30,
1x20, 1x15, 1x10
                   BB Incline 1x30, 1x20, 1x15, 1x10  DB Incline 1x30,
1x20, 1x15, 1x10
                   BB Decline 1x30, 1x20, 1x15, 1x10  DB Decline 1x30,
1x20, 1x15, 1x10
                  close grip tri flat presses 3x30 Push Downs 1x30,
1x20, 1x15, 1x10
                   Skull Crushers 1x30, 1x20, 1x15, 1x10   Dips 1x30,
1x20, 1x15, 1x10
                  Run 1 mile 1/2
                 
                                
                                                          - Felipe Lara
20 years Old
                                                                 
5'11" 215lbs.

A: Dear Felipe - If you're having trouble keeping the weight off despite doing all that working out, then the problem has to be your diet. I would drop the fruit you're eating before workouts to maximize fat burning. Also drop the rice or potatoes from your last meal and stick with just the protein and vegetables.  The problem with your training may be the fact that you are doing so many high rep sets first. I would just do one or two light warm-ups and then get right to the weight that limits you to 8-10 reps. Then maybe finish with one light set of 20-30 reps.

 

Q: Dear Dr. Stoppani,
    I just recently started getting into lifting weights and have a few
questions ive been searching to get answered. I've read your articles
in M&F and online, and respect your knowledge on these matters. My
hopes of this email is to get a few questions answered and any further
guidance on my current workout schedule. First, my goals and what im
working with right now. I currently am 5'11" 146lbs and just recently
tried my best to come up with some sort of meal/supplement plan to help
gain weight and muscle mass! My goal is to be around the range of 160
lbs. my daily meals pretty much look like this (keep in mind I am
deployed right now so my options are pretty limited to whatever is
prepared for us but I do the best with what they have):

Breakfast 530am: hashbrowns,4-6 hardboiled eggs, pancakes, bacon, bowl
of oatmeal, fruit and 2 glasses of milk

Protein shake @ 9am

Lunch 12pm: either rice/potatoes, chicken/steaks, macaroni
salad/spaghetti and some vegetables

Protein shake @ 3pm

Dinner 6pm: rice/potatoes, pasta, chicken/steaks, macaroni salad, 2
rolls vegetables 2 glasses of milk

(Workout at 7pm)

Post-workout protein shake around 9pm with 4-5g creatine monohydrate.
Then around 2am I try to wake up and drink another protein shake. I
also take n.o. xplode with 4-5 g creatine monohydrate before my
workouts.

Now for my questions:
1) I heard you can train traps, calves and abs everyday... Is this
true?
2) I have a training split of:
    M: BACK & TRAPS, usually about 3-4 different workouts with 3-4 sets
and 8 reps
    T: CHEST & BI's, 3-4 workouts for each with 3 sets 8 reps
    W: SHOULDERS TRI's, again 3-4 workouts each with 3 sets and 8 reps
    TH:rest
    F: LEGS upper and lower, 3 workouts, 3 sets 8 reps
(any suggestions??)

3)I heard that if you workout for more than 90 mins your body will
either adapted and the workouts become ineffective or your body will
start eating your muscle. Is there any truth in this because i usually
workout for around 2 hours so is that okay?

I also wanted to get your opinion on taking  a prohormone such as
straight
drol... Ive looked into them quite a bit but im still debating on it
and
thought you would have some helpful words. Maybe you can let me know
something I
didn't find while researching.

Thank you so very much for taking the time to read this email and I
hope
you can find time to respond. Anything at all would be very much
appreciated, and once again thank you!


A: Hey Dru - Your workout plan looks pretty solid. It sounds like at your weight it's difficult to add mass, but you don't have much trouble staying lean. If that's true then I suggest you add more calories to your diet. You can start by replacing your whey shake at 9 am and 3 pm with a weight gainer shake that provides at least as many carbs as protein, if not more. I suggest that you also make a shake to drink during your workouts. Mix in 20 grams whey, 10 g BCAAs, and about 40-60 g carbs from Vitargo, dextrose, or plain table sugar. Drink about half of that in the beginning of your workout and finidh it about 3/4 way through your workout. I wouldn't bother training traps, calves and abs more than three times per week and give them a day of rest between workouts. Don't worry about the length of your workouts being over 90 minutes. As long as you have the nutritional support, like the workout shake I suggested, you'll be fine.  As far as a prohormone goes, that depends on your age. If you're over 30 then it may be helpful. If not, then you won't really need it unless you have some reason to believe that your testosterone levels are below normal.

 

Q: Dear Jim,

I am writing, as I am a fan of yours and follow your information on
muscle and fitness website and your videos. I have great knowledge of
diet and training, as I have been bodybuilding for 2 years and have
always been defined through HIT cardio and strict diet and training
regime, but I have always wanted to bulk up but didnt have the time
with  college/work and i am at university now, but now I have been
really focusing being stict and quitting alcohol compltely. As you know
you have recently published a video on creatine and I would like some
advice please.

I am 19years old and I have been trying to bulk up recently , I started
taking kre-akalyn capsules around 6 weeks ago, I took it for 5 weeks
then took a week off. I gained over 14lbs through hard training and a
strict musclebuilding diet, lifting heavier than ever before. I am
amazed by the results so far and stopped all cardio (to maximise gains)
I have started to take creatine again..its been 2 weeks now ( before i
started using creatine, I was 10 stone 2lbs and now I am a around 12
stone. My arms have grew an 1.5inches and my chest 2 inches, I would
like to gain more muscle mass and reach 13 stone. But I am wondering if
there is any point of cycling creatine, and to do any cardio because I
have gained bodyfat, especially on my lower stomach area but it looks
like retained water and bloated, with my abs hardly visible anymore.
This happened because i stopped training for 3 weeks as i had swine flu
so ate a lot, but was strict on a bulk plan because i lossed weight.

I would like to know if there is anything that I can do because I would
like the lean look that I once had before to reduce my bodyfat or is
its water around my lower stomach, whilst bulking. I also supplement
with HMB, CLA to help but I dont want to do cardio because wouldn't it
slow down my gains? I know theres a lot of myths out there and its
difficult what information to believe. I would be thankful if you could
offer diet plan&training advice, to help maximise my goal and gains
along with the answers to the information above. Could you help please?

Thankyou,

Marcus from the U.K

A: Hey Marcus - You don't need to cycle creatine. So go ahead and just keep taking it. I would also suggest adding beta-alanine to your pre and postworkout shakes. It will help  you gain muscle and strength and even enhance fat loss. Keep up with the cardio, especially the HIIT. It won't hurt your muscle gains and will help you get the layer of fat off of your stomach.

 

Q: Dr. Stoppani,

Please keep up all the great work at M&F and with the RAW! videos; they
are a great help and source of inspiration. I have two quick questions
I hope you can answer. I have added HIIT to my M&F Trainer workouts,
and am seeing great results. However, in M&F Raw! #8, Showtime HIIT,
you recommend at 2:1 exercise to rest ratio, but in the October 2009
Power Cardio article, you give a 1:1 exercise to rest ratio. I have
been using the Showtime HIIT workout (jump rope, box jumps, 8-count
bodybuilders, jump squats, etc.), but I was wondering if one routine
was better than the other.

Also, the deadlift is one of my favorite exercises, and I have been
doing it with an over/under grip like you recommend. My question is:
should you change your grip after each set, i.e. right under/left over
set one, right over/left under set two and so on, for muscle symmetry,
or does it not matter. Thanks again for all you do!


A: Hi Andrew - The 2:1 ratio for HIIT is better for burning fat. The 1:1 is specific for the Power Cardio to emphasize building power. If you want to use HIIT for getting lean, stick with the 2:1. But if you want to try to build some power too, then try the Power Cardio with a 1:1. Yes, it is best for symmetry to switch the hand you use for underhand on your deadlift staggered grip.

 

Q: Is there a way I can see your Raw videos in order it seem I missed
some.And how would I go about it.I like to know if you are going to
have a arm and shoulder workout soon on M&F Trainer.Keep up the great
work your doing and yes you have a great gig like you said at the O
with the vpx sports Girls you do love your job.
Thanks Manny

A: Hey Manny - Yes, I have a GREAT job! I wouldn't trade it for anything. The M&F Raw! videos are placed in order of most recent to oldest on the M&F Raw! page. Just scroll down and go to the previous pages. They are all numbered in order. I currently have a shoulder workout on the M&F Trainer in the M&F Raw! Workouts section. I will have a triceps and biceps workout up in a couple of weeks. 

 

Q: Hey Jim:

I got your email address from your web site, I am a big fan of yours in
the Muscle and Fitness magazine.  I know you must be busy.  But I have
a very serious problem that I hope you can give me some advice on...

I'm 31 years old, 5'9 and about 147 pounds... I want to gain about 15
to 20 pounds of lean muscle, I am still a little bit too thin, I train
good and hard 5 days a week, I do 2 body parts a day, and I am I have
no problem with my training, I train with other guys in my gym so its
fun!!! ... but my question is a good eating plan for me to gain weight.

I CANNOT take protein powder or creatine.  I used to suffer from a
stomach disease called Ulcerative Colitis, and I had the J-Pouch
surgery back in 2003.  Basically I had my colon removed, but I am doing
well now, but the only thing is that my digestive system is very
sensitive to some things I eat.  As I said, I cant take Whey Protein
and Creatine, because it makes me severely Constipated.  for some
reason my stomach just wont digest it...  I also cant eat most fruits
and vegetables because it is too acidic form my stomach.  I also try to
stay away from too many dairy products as it can upset my stomach  The
only fruit I eat is Bananas, and the only vegetable I eat is Potato...


The only supplement I take is a Multi-Vitamin every day along with an
extra 500 mg of Vitamin C...  can you give me a sample 5 or 6 meal a
day meal plan for gaining lean muscle, without gaining belly fat,
lol... Also, I eat egg whites instead of whole eggs because high
Cholesterol runs in my family, on my last doctors visit me said my
cholesterol was normal, but "high-normal", so for this reason I am
scared to eat egg yolks, so this bad or good for my diet?

here is a sample of what I am currently eating...

Breakfast - 6 egg whites
                2 slices of whole wheat bread or a bowl of cinnamon
toast crunch cereal
                1 large Banana
                Big glass of water to take my multi-vitamin and vitamin
C pills

Lunch -  Large Steak sub on wheat bread sub roll, no cheese, but with a
 little honey mustard sauce with a big glass of Water
             Or a  Big turkey sandwich with whole wheat bread and
sometimes a slice of low fat cheese and glass of water.

Pre workout (Dinner) - a few pieces of chicken cutlet, about 8 to 10
ounces total... or about 8 to 10 ounces of extra lean beef meatloaf, or
a big piece of fish... I usually eat a banana with my dinner and a big
glass of water

Post-workout  - 6 egg whiles and 1 pack of cookies or large banana and
big glass of water

Snack - bag of pita chips

Before bed :  6 egg whites or a big piece of meatloaf and big glass of
water

This is a typical day of what I eat... what can I add to this or modify
my diet based on my diet restrictions to gain 15 to 20 pounds of lean
muscle???  also I really don't want to gain any belly fat, worst thing
would be if I'm 160 pounds with a beer gut, LOL

Any advice you can give me is greatly appreciated, sorry for the long
email, I am just having a hard time of gaining weight and lean
muscle...

Thanks!

Omar Ahmed

A: Hi Omar - I'd like to redo your diet in a future issue of Muscle & Fitness magazine in my department called Diet 911. Go to www.jimstoppani.com and shoot me an email with your email address so I can get you your redone diet before it goes to print. Cool?

 

Q: Dear Dr. Stoppani,

I am currently and undergraduate student at the University of
California Riverside working towards a degree in biological sciences. I
am very interested in conducting research in a laboratory here, and I
am about to apply for undergraduate research grant. For this grant I
need to come up with a project idea as well as general supplies that
maybe needed. I am very interested in exercise science and I has
wondering if you had an ideas. Thanks for the help. You have inspired
me inside of the gym and outside in my studies.

Thanks You,

Josh

 

A: Hey Josh - There are numerous studies you can do. But you should try to think of something that interests you and is a feasible experiment to conduct. For example, are there any questions you have when you train that you wonder about, such as how wide of a grip on the bench press best hits your chest, or if taking your workout shake during the workout helps to build muscle better than before and after. Think about the questions you have when you train. After all, research is only fun when you are trying to answer questions that are of interest to you.

 

Q: Dear Dr. Jim,

First of all I want to say that I'm a really big fan. I have watched
every episode of "Muscle and Fitness Raw" numerous times and really
look forward to them. I'm currently training for my first bodybuilding
show and I have a few questions for you mostly concerning my diet. I
will list my typical daily diet below.

3:30 a.m.-4 whole eggs/3 egg whites, 2 slices of whole wheat toast, 1
scoop of Optimum whey,1 scoop glutamine, 1 banana.

6:00 a.m.-1/2 cup oatmeal 1 scoop Optimum casein, 1 serving tuna, 2
fish oil caplets.

9:00 a.m.(Pre-Workout)-1 scoop Optimum whey, 1/2 cup oatmeal, 1 serving
glutamine, 1 serving BCAA's, 1 banana.

9:30 a.m.-1 1/2 scoops of N.O.-Xplode

10:00 a.m.-Workout ( I take a animal pak multi-vitamin about 30 min
into my workout.)

11:30 a.m.- 1 scoop of Optimum whey, 1 scoop of Optimum casein, 1
serving of glutamine, 1 serving of BCAA's 1 banana.

12:30 a.m.- 1 chicken breast, 1/2/ cup brown rice, 1/2 cup green salad,
1 Tbsp Flax seed oil, 1 slice of whole wheat toast.

3:30 p.m.-1 scoop of Optimum whey, 1 scoop Optimum casein, 1 tbsp of
Organic natural peanut butter.

6:00 p.m.- 1 chicken breast, 1/2 cup of oatmeal, 1/2 cup of green
beans, 2 fish oil caplets.

8:00 p.m.- 1 scoop of Optimum casein, 1 serving glutamine

Totals= Protein-308 Grams  Carbs-264 Grams

This is my regular diet Dr. Jim. I guess my biggest question is how
does it look and is their anything I can do to improve it?I also just
came off a cut and now I'm starting to bulk again so I'm gradually
increasing my carbs as the days go on. I'm 6'3 185 lbs and 10% B.F. I
also was curious about post-workout carbs. I have always consumed a
banana after training but I realize that according to the glycemic
index that is not the fastest form of carbs available, the problem is i
think I'm really sensitive to simple sugars and when I eat them I feel
really sick and bloated (not good Haha) I was thinking of adding
instant oatmeal to my post-workout meal as well since it has simple
sugars in it and it will stay in my system a little longer than other
carbs. Well let me know what you think. I really appreciate your time
Thanks again!


Chris Madrigal-Oregon State University Class of 2010  Go Beavers!

A: Hi Chris - Overall it looks good. The one thing I'd suggest is that in your early meals you should have the protein shakes separate from the whole foods. For example, at 3:30 am have the whey, glutamine and banana and then at 4:30 have the eggs and toast. Again at 6:00 am, break up the casein and tuna into two separate meals. I would also suggest you try some fast carbs. While they may not feel good in your stomach they will definitely help with muscle growth. As you really want to spike insulin at this time. The banana or oatmeal won't do that. You can go with something as easy as a 20 oz. Gatorade.

 

Q: Hello Doctor Jim,

Let me again thank you for the advice in your videos and taking time to
answer the many questions sent to you each week, including my previous
ones.
After following the advice in the magazine from all your writers and
your MF raw videos I've managed to loose 10 kilos of fat and pack on
more muscles onto my legs, arms, shoulders and back than ever before.
So thanks very much to the whole MF team :)

If you don't mind I do have another question, I've searched the whole
site to try and find the answer or compile the answer from other
sources but I can't seem to put the whole picture together. If it has
been asked, please forgive the intrusion.

I'm now in week 4 of the Show Time program and I am burning some where
near 900 calories each session 6 days a week. (10 min warn up + 33 mins
of HIIT running sprints alone burn something like 600 calories)

I'm worried that i may be slowing my metabolism because  my strict high
protien diet of 2100 calories a day is now putting me in a large
calorie defiecency.  Having 82 kilos of LBM my bmr is about 2150, that
added the calories burnt in my work outs would indicate that I may be
not eating enough.

If i aim to keep on loosing fat while gaining muscle, what level should
I bring my calories to? I've read on the site and in the MF magazines
many times that 18 calories per pound of Lean body mass is the minimum
for building muscle, but what if the primary concern is loosing fat and
gaining muscle is secondary but still important?

Also just briefly, will is there a new exciting work out comming up in
the magazine soon that would be a good follow up to the show time
program?  =)

Sincerely
Scott Comber

A: Hey Scott - That is exciting news! What great results you have realized. Very impressive!  It's always hard to say what the magic number is for losing fat AND gaining muscle. What I would suggest if you are worried about not gaining adequate muscle is to get your calories up to about 14 per pound of bodyweight (about 31 calories per kg). Also consider giving yourself a cheat day on the weekeknd where you eat about 2-3 g of carbs per pound of body weight (4-7 g per kg).

 

Q: I'm writing for some advice about elevated liver enzymes.  I recently
switched to a new Dr and they ordered blood work to get a picture of my
health.  The results came back with everything normal except liver
enzymes.  My AST was 91 and ALT was 93.  I have been weight training
and doing cardio very intensely for years now and have been taking
several supplements.  My Dr is freaking out about taking supplements
and says they are to blame for my elevated liver enzymes.  I have had
this test conducted several times over the years and it never came back
negative and have always taken some combination of supplements.  I have
listed the supplements I currently take and was wondering if you would
give me your opinion.  I just know that my Dr is against all
supplements and even told me this on our first meeting before the blood
work.  I first became concerned when she didn't even know what BCAAs
and CLA was.  I'm currently 209 lbs at 5'9'' with 8% bodyfat and train
for about an hour and a half 6 days a week.  I consume about 300-350
grams
protein daily.
        -GABA - 1.5 tsp before workout and bed
        -multi-vitamin
        -Calcium, Magnesium - 2xdaily
        -CLA - 2g 3xdaily
        -Omega 3 fish oil - 1g 3xdaily
        -Digestive enzymes - 1 pill at lunch
        -Green Tea Extract - 500mg 3xdaily
        -naNOx9 (muscletech) 1serving before workout
        -Myoshock (muscletech) 1servering before workout
        -beta alanine - 2 grams pre and post workout
        -CEE - 1tsp pre and post workout
        -BCAA - 5g pre, post and before bed
        -Leucine - 5g pre, post, before bed
        -glutamine - 5g pre, post, before bed
        -Whey protein - 20g pre, 25g post (occasionally as a meal)
        -Casein protein - 24g post and occasionally 50g before bed
       
I have been taking most of these supplements for years with the
exception of naNOx9, Myoshock, beta alanine and additional leucine.  Do
you think my Dr could be correct in that these are what is causing my
elevated liver enzymes?  From my understanding intense weight training
and high protien intake can cause it as well.  I was told the AST could
be from the workouts but the elevated ALT was a direct indication of a
damaged liver.  I'm just trying to get a perspective from someone who
doesn't automatically hate and assume supplements are bad.  She also
warned me on my first visit that creatine causes liver and
kidney failure.  I'm just afraid she may be making assumptions.  Any
help or guidance would be greatly appreciated.  Thank you.


A: Chad - Of course, many doctors are not very supportive of supplements. Often it's simply a case of - if they don't understand it they damn it. Of course, the same doctors are often quick to prescribe a drug, such as a cholesterol-lowering drug to a patient with high cholesterol without first trying to see if diet and exercise can help. Both AST and ALT can become elevated form muscle damage caused by intense training and a high protein intake. I can't be certain as I don't everything you are eating and your daily lifestyle, but it seems like the test is just picking up the results of some intense training and high protein intake. I wouldn't worry too much. But I would suggest getting the test done again at a time when you are going a little easier with your training, just to be certain.

 

Q: What up Doc.
I love the M&F Raws and you give good advice that I use for workouts
and nutrition. I also like the M&F trainer, I have been doing the ball
and bands workouts for advanced mass gain ( its only been two weeks).
Right now I am in college and the weight room here is not that good
because the people here are a bunch of slobs and leave weights all over
the place and I am used to lifing in a clean gym at home primarily my
basement with my dad. I love those strength bands and was wondering if
you could put more workout videos with them on the Raw Series.
Preferably if you could put more with leg workouts because they don't
do much for them, thats when I usually go to the weight room for legs
once a week and I go intense with those workouts because it is one day
and I do all the others twice a week, but I walk alot going to class. I
usually to that Tabata training for legs once as well around middle of
the week.

Thanks,
Andrew

A: Hey Andrew - I will definitely plan on doing more band workouts in Raw! and specifically a leg one! Keep up the great work.

 

Q: Hi Jim,
i've been using the muscle and fitness training guide and it has helped
alot. Also i've been following your M&F Raw videos and they are awsome,
i've used a few of your exercises and they have worked well. Thank you
for those tips and advices Jim, they really helped alot. what i would
like to ask is, i am a muscular guy but not very toned, i have a very
poor diet, but i train hard and i am taking different types of protein,
is there anyway in toning up without changing my diet?
thanks Doc


rahul

 

A: Hi Rahul - Diet is critical for getting lean. The only way to really get leaner without changing your diet is to increase your training volume and frequency by doing very high set workouts in the gym and doing a lot of cardio, such as a bunch of HIIT workouts.

 

Q:Hello Dr. Stoppani,

If I use the supplement Nitro-Tech Hardcore, which contains the
creatine monohydrate form, would it be detrimental to my health if I
add in the creatine hydrochloride form, such as in Con-Cret.

Thank You,
Nick

A: Hey Nick - You'll be fine adding the Con-Cret to your plan. Although Nitrotech does not list the exact amount of cratine monohydrate it contains, it is likely only around 1 g or less per scoop.

 

Q: Het jim! I ordered some whey protein from bodybuilding.com and they
gave me a free sample of naNO vapor with my shipment. From my
understanding this product is designed to put NO in your bloodstream to
give you "super pumps" if you will. My question is that it says that it
is not recommended for use if you are under 18. Do you think that i
should not take it? it seems like a reasonably good product and i would
hate to waste a free sample.

Thanks,
Will

A: Hi Will - Give it a try, you'll be fine. They just put that on their to be overly cautious since it has some stimulants in it like caffeine.

 

Q: hey jim.
i have a quick question about beta-alanine and beta-ecdysterone if you
had to choose between these two which one would you choose and can you
tell me the benefits of the supplement?

thank you sooo much for taking the time to answer me question

kunal

 

A: Hey Kunal - Go with beta-alanine. Watch my new M&F Raw! Nutrition #10 video on beta-alanine for the details.

Q: I sent an email concerning getting as muscular and low fat as possible
in eight months for a very special event and my sister sent a similar
one as well. If you could please help us with anything including a
nutrition plan, training plan, and supplementation program for my
sister and I. It would be highly appreciated. Thanks for your time and
thanks for everything you do for us interested in health. You are a
great role model. By the way I am 15 and male and my sister is 13 going
to be 14 in December. Thanks again!

A: Hi David - Check out the Showtime diet and workout. You can find the details of the diet on the M&F website in the nutrition section and download the workout from the M&F Trainer website for free. Also watch my video, M&F Raw! #8 - Showtime HIIT Training to learn the details about HIIT.

 

Q: Hey Jim,

Do you think you could make a video for forearm exercises.  But if not
can you direct me to a website that does have these videos.  Im
struggling to get bigger and more defined forearms and need some help.
Thanks.

A: Hi Keegan - I will definitely plan on doing some M&F Raw! forearm training videos. In the meantime, you can check out my two books, Encyclopedia of Muscle & Strength and Stronger Arms and Upper Body. Just click on the titles here and it will take you to the Amazon page they are on. Both books have great forearm exercises and workouts.

 

Q: Hey Jim,
My name is zack McKinney from Fresno California I?m 15 and I wrestle
for Central high school..  I really need your help and I know you?re
the man for the job. I weigh 122.5 and I need to drop 10% body fat and
10 pounds healthily before nov. 7. I?ve been wrestling for nearly 6
years so I know how to cut weight and I?m very good at it but, I?ve
passed out numerous amounts of times and that?s something my parents
weren?t very happy about at all.  I have lifting days Monday,
Tuesday, and Thursday and we have a good conditioning session on
Friday.  So please please help me out jim you?re my last chance at
going 12?s this year because my parents think its unhealthy, and the
other thing is my parents said I can only take all natural fat-burners.

Zack

A: Hey Zack it's tough to give you specifics as I don't know your overall diet. But I suggest you drop your carbs down to about 0.5 grams per pound. At your weight that's about 60 grams of carbs per day.

 

Q: hey jim

i put two questions up here this my second question. i would like to
know how chains help accelerate you with get more muscle. what the best
ways to build stamina. why is it so important.and i would like to say
your doing a great job  and i'm a big fan of m&f raw keep up the work
and i hope i'm not annoying you with too many questions.

A: Hey Jasaun - I have a feature article coming out in the January issue of Muscle & Fitness magazine about chains. Because of that I can't spill the beans. Look for the January issue on newsstands at the beginning of November. At that time I'll also have an M&F Raw! video out on chains.

Q: hey Dr.Stoppani
 firt of all thanks for  taking the time to make all the vids and
answering all the questions they are a great help!!! im 16 years old
5'7" 161lbs and  8.7% body fat  go to the gym 5 days a week, almost
have muscle overweigth and im looking for the whey preteing that would
help me get the most mass. What are the top proteins you would recomend
me and how much to take?
thanks

A: Dan - Go with Optimum Nutrition or Dymatize whey protein. Take 20 grams before workouts and 40 grams immediately after.

Q: hello jim,

i just have a quick question regarding creatine, which company  do you
reccommend i should use.  i already know i should be getting 3-5 grams
post and pre workout.

thanks a lot looking forward to your response.
roger

A: Hi Roger - I suggest you try Con-Cret. It contains creatine hydrochloride, which gets better absorbed by the body than creatine monohydrate. Check out the details in my video, M&F Raw! Nutrition #9 - Creatine 101.

Q: Hey, Jim. I saw that you didnt update your blog so Im hoping I can get
these questions in before next week. I have really been looking into
the strength bands from bodylastics international. My first question is
about the wheight resistance on the bands. When a band has five pounds
of resistance, is that five pounds of resistance per ( I guess the same
as lifting five pound dumbbells) or is it two and a half pounds per
side. If the later is the case I might want one of the stronger sets
like the Terrell Owens set, but if not i could save about fifty dollars
and get the set with 134 pounds of resistance. My other question is on
REDuction. I am starting to get really serious about working out, and
while i am not in terrible shape (can still run a mile in 6:30 if thats
any good) I want to step it up a notch or two. Do you know if this is
safe for teens, or if it works? I have seen mixed reviews about it on
bodybuilding.com. If you do not think that this product is a good idea
just because it doesnt work do you have any other ideas? Thank you for
all your help, cant wait for the next M&F RAW episode

A: Will - your question came in just as I was finishing my blog...so you made it! The bands provide the resistance in pounds per side, since you're pulling each side independently. So if it says 5 pounds and you are doing curls, that's 5 pounds per side. I would seriously suggest you look into the Muscle & Fitness bands that Bodylastics makes exclusive for us. Check them out at strengthbands.com. They are more expensive, but the many benefits they provide, like the metal carabiners that no other bands offer. And they come with two bands of every color, which means you will never out grow them. I haven't heard any specifics about REDuction, but it looks like a good product and should be safe for teens. Give it a try and let me know how it works for you.

I'm writing this blog right from my seat at the 2009 Mr. Olympia. Hang on, as the Figure Olympia winners are being announced. And this year's winner is...Nicole Wilkins Lee.

Alright, let me get to the activities of the Olympia Weekend. The Muscle & Fitness, FLEX and M&F Raw! booths were all a smashing success! We had thousands of fans come by to get tested and take the strongman challenge.

Wait...now they're announcing the winners of the Olympia 202 Showdown. This is for the pro bodybuilders weighing under 202 pounds. The winner is... Kevin English. He narrowly beat out defending 202 champ, David Henry.

Well, I had a great time at the M&F Raw! booth and the Olympia Expo in general. I had so many fans come by to say hi that I was only able to shoot one live M&F Raw! video. I spent the entire two days at the expo from 10:00 am to 5:00 pm talking with M&F Raw! fans, posing with them for photos, and thanking them for their support. Without fans like yourselves, we wouldn't be able to put out Muscle &Fitness Magazine, and I certainly wouldn't be able to put out M&F Raw!  So thank you all for your tremendous support. I truly can't express how much it means to me and the entire M&F staff. I also got the opportunity to meet with some UFC champs and IFBB pros. To find out who they were, look for them in my next video M&F Raw! #35 - Leaning One-Arm Dumbbell Fly. That was the one M&F Raw! video I was able to shoot live. We'll have it up on the website today or Monday, at the latest.

FINALLY... here come the Mr. Olympia finals. And the 2009 Mr. Olympia is...are you ready?...Jay Cutler!!!

Jay really looked amazing this year. He had to be in the best shape I have ever seen him compete in. Wow!

For all the info on who placed where at the 2009 Olympia, go to www.flexonline.com.

And another great Olympia weekend comes to an end. As soon as I get back to the hotel I'll get to the Q n A's

Q: Hey Dr. Stoppani,
Thank you so much for answering my question a few columns back. I asked
about a training spilt for someone who trains every day and you
recommended:
1. Chest/Back
2. Legs/Shoulders
3. Chest/Tris
4. Back/Bis
5. Shoulders/Legs
6. Tris/Bis

It's been working great but I'm finding that with the volume I like to
do I end up staying at the gym for 1.5+ hours and starting to feel like
I have to skip some exercises. I'm thinking of switching it up a bit.
I'll probably try this out and see how it works:
1. Chest
2. Back
3. Legs
4. Shoulders+Bench
5. Arms+Deadlifts
6. Abs/Calves/Miscellaneous+Squats
(I do Bench, Deadlifts and Squats alternating on Chest, Back and Leg
days as well)

This isn't really a question just a follow up! If you see anything
wrong with my plan let me know. This column and your videos are such a
great service, we owe you Doc!
-Peter

A: Hi Peter - I'm glad to hear that the new split is working. And thanks for the kind words. You don't owe me anything...I owe you all for such great support. Your modified split looks good. When you train body parts more than once per week you can go a little lower on the volume. But remember, it's hard for me to give you precise info sometimes since I don't have all the specifics of your training, your schedule, and your training background. So I am happy when guys can take my advice and modify it to work even better for them. Keep up the great work!

 

Q: Hello Dr. Stoppani,
        I've recently been watching your videos online and have found
them to confirm a lot of speculation between personal trainers I know
and other "experts" in the gym, and of course they've been helpful. I
am 5' 5'' at 145 and have 11% body fat. I've trimmed down quite a bit
in the last 6 months and can bench 230x1. My dilemma is simply: what
can I do in the gym to create symmetry for my chest? My right pectoral
isn't as "full" as the left. Now I've been studying to become a
personal trainer for ACSM and my study material is pretty vague when it
comes to this stuff. Any tips you can offer me would be greatly
appreciated.  

Sincerely,
Brahm

A: Hey Brahm - Often when you have asymmetry with a muscle group, it is due to biomechanical issues. For some reason your left pec may be taking the brunt of the load during barbell exercises, like the bench press. So be sure to include plenty of exercises where each arm moves independently of the other, like dumbbell exercises, and even better, cable exercises. Doing cable exercises like cable flyes and cable crossovers allow the stress from the weight on the right cable to be placed directly on the right chest, without the left side interfering. Plus the continuous tension can help to bring up this lagging side of your chest.

 

Q: Hey Jim

 I learned alot from your muscle and fitness videos and their great. I
got a couple questions. do you think whey protein is good to use and
does it have creatine in it.  what are the best times to take it. i'm
sixteen years old to.

second question do you have any equipment free abs and leg workout. And
what places do push-ups target and do really target your abs which are
best to target your whole upper body.

thank you and keep up the good work

A: Hi Jasaun - Whey protein is ESSENTIAL to use to see optimal results. At the very least take 20 grams within 30 minutes before workouts, and 40 grams within 30 minutes after. Also, add creatine to these two whey shakes, since creatine is not typically in whey protein. For some equipment free ab workouts, check out M&F Raw! # 19 - Working All the Angles. I will be putting up an equipment -free leg workout soon. Stay tuned!

 

Q: Hi Jim

I live in New Zealand and I cant find those strength bands anywhere, do
you know where I can get them from? You site wont ship them there.

Oh and also I f***ing love M&F RAW!!!
Bring your knowledge to NZ you would be a smash hit

Cheers
NIk

A: Hi Nik - Thanks for the strong support! I will contact the owner of Bodylastics (the company that makes the bands to see if we can get you some in NZ.

 

Q: Dear Jim,

First off I wanted to say I really appreciate the fact that you take
time to answer all of these questions from your fans, because that's
what we all are, HUGE fans!  I try to find all my needed info in other
areas so as not to bother you but I have a few questions I'm having
troubles with.  It would be awesome if you could help me out because I
know you are really smart when it comes to the field of training and
nutrition.

1) 
I am starting a new split and it is my first time dedicating a day to
the back.  I feel like my back is what's lagging so I want to make sure
I'm doing what I should be to bring it up.

Day 1 - Chest/Biceps
Day 2 - Legs (with deadlifts for lower back)
Day 3 - Rest or skip to day 4
Day 4 - Shoulders/Triceps
Day 5 - Back
Day 6 - Rest or repeat

I hear since I'm young (19) and fairly new to training that my body
should be fine with high frequency, which is why sometimes I just skip
a rest day.  I figure as long as the muscles I'm training for the day
are up to it, it's ok.

2)
As for the back workout, I have found a few exercises that work best
for me (i.e. i feel my back working the most.  some exercise my arms
tend to take over the movement)

A - Wide-Grip Lat Pulldown
B - Underhand Chin Ups
C - Neutral-Grip Pulldown
D - 1 Arm DB Row

I rotate the exercises each workout so they each get a chance to start
the workout.
Is their anything wrong with having the workout based around different
variation pull ups?

3)
I started taking ZMA.  I take 3 capsules around 1.5 hours last meal and
45 minutes before my bedtime shake.  The problem is I'm in college and
I never tend to get a goodnight sleep.  I'm constantly being woken up
by roommates and whatnot.  Am I still getting the benefits of ZMA?

Thanks so much for even taking the time to read this.  Keep up
everything you're doing because you're helping and motivating a lot of
people.  Can't wait to see the live vids from the Olympia coming up!
Wish I could be there in person but I'll be tuning in.

-Adam

A: Hey Adam - Thank you so much for the very kind words. I am glad that my videos and advice are motivating and helpful. And as long as you guys are interested in my advice I will keep providing it. Your split looks very solid. Yes, your recovery probably won't be an issue, so feel free to skip that rest day when you feel like it. Also, your exercise selection looks solid too. Since you're doing a lot of pulldowns/pullups and only one row exercise, be sure to do a few more sets on the DB rows than you do on each pulldown exercise. With the ZMA, since you do get woken up a lot, you will need it even more so that the few hours of sleep you get will be better quality. Keep it going!

 

Q: Hello Dr. Stoppani,

I really liked your creatine 101 video and I want to know if mixing my
2-5 grams of Con Cret to my NO Xplode drink prior to working out is a
good idea?


A: Hi Nick - I'd suggest you have your NO-Xplode about 45 minutes before workouts and then take Con-Cret with your preworkout whey shake about 10-15 minutes before your workouts.

Q: hey dr

does it really matter if you take your cell tech or cellmass with your
post workout shake..i usually take them at the same time as soon as i
finish my workout..is this ok?

A: Hey Robbin -  Yes, that is cool.

 

Q: Jim,

In your MF RAW video for creatine you recommended the hydrochloride
version which I will be looking for when my current supply of
monohydrate runs out.  ON (Optimum Nutrition) announced a few days ago
the creation of the 'PLATINUM HYDRO WHEY'. 

Will this be a superior product to the standard Whey protein. 

Thanks

A: Hi David - The "hydro" in hydro whey does not refer to hydrochloride. It refers to that fact that it contains hydrolyzed whey protein. That is whey protein that is broken down into smaller protein fragments. This makes it digest even faster, since it is essentially pre-digested for you. But yes, this can be even better than standard whey, especially around workouts, as it can get to your muscles even faster.

 

Q: hey jim.
 its me again, Kunal.
i just had a quick question regarding BCAA, i would just like to know
how many grams you think i a 15 year old, 5'5 125lbs, who plays
basketball should be getting.

thanks alot, looking forward to your resonse.
kunal

A: Hi Kunal - Go for between 5-10 grams added to a whey shake before and after workouts, as well as before and after basketball practice and games. Also consider taking 5-10 grams with a whey shake in the morning.

 

Q: hey jim,

              Ok umm i don't know if this is where im supposed to get
my questions answered but here it goes.I have a couple of questions.

1. I'm taking N.O-Xplode and Cell Mass and well it says on the back
that after using it for 3-4 months im supposed to rest from taking it
for 4 weeks or so.Do i do that or just keep taking them??

2. Ok and second..im 16 years old and well i want a little more boost
on getting bigger  and stronger faster. But its not my training im
worried about. you're always telling people to take other supplements
like BCAA's and other things with their shake. Umm what do u think i
should take if anything at all? and well if you do think im supposed to
take something else, with what am i supposed to drink them? like what
shake? and if so can u give me an example of a certain product to get?
i know im making it sound complicated but can u help? thanks

A: Hey Angel - You don't have to take a break from NO-Xplode and Cellmass...only if you want to. You may see a benefit from stopping for 2-4 weeks and then restarting. Take 20 grams of whey with 5-10 grams of BCAAs, a dose of CellMass and 2-3 grams beta-alanine within 30 minutes before workouts. Then within 30 minutes after take another 40 grams of whey with 5-10 grams of BCAAs, a dose of CellMass and 2-3 grams of beta-alanine.

 

 

 

This week is the most exciting week of the year for bodybuilding. That's because on Friday, September 25, the 2009 Olympia Weekend kicks off in Las Vegas. I'll be shooting some new M&F Raw! videos right from the Weider booth at the Olympia Expo in the Las Vegas Convention Center. So even if you can't stop by to see me at the Weider booth, just tune in to muscleandfitness.com to watch the videos.

Another exciting thing about this week is that I am posting not one, not two, but five new videos on the FLEX Magazine website.  For those of you who aren't aware, I'm also senior science editor for FLEX Magazine. The videos are online bonus content for an article I co-wrote called Science of a Rep, in the November 2009 issue of FLEX Magazine, on newsstands Monday, September 21.  The videos will cover training techniques such as forced reps, drop sets, negative reps, ballistic reps, and 100-rep training. So head to flexonline.com on Monday to see some of these videos and keep checking back for the rest to be posted later this week.

Alright, I better get packing for my trip to Vegas. I'll leave you with this week's QnA's. See you in Vegas!

Q: hey jim,
first off i just want to say that u do a great job on the M&F videos
and i watch every one of them and cant wait for the next one to come
out.

i am 15 years old trying to despreatly pack some muscle for my sport i
am 5'5 and weigh 125lbs. i have been working out for a year now and am
starting to see some increase in how much i can lift, like on the bench
press i do 119.  i have two questions for you.  1) i take 100% gold
standard whey in the morning and in the night i take casein same
company(optimum nutrition) but thats on non workout days on workout
days i would do the same but i would add a pre and post workout shake.
now the question that i have is that is this okay for someone like me
or should i switch to a different shake and if so do you have something
in mind?

2)  the second question i have is that i play basketball and i really
need to build up my calf strenght  and what i wanted to ask you was can
you maybe tell me what exercises i should do to build up my calf
strenght and if taking 5 grams of creatine two to three times a week is
okay for me or should  i discontinue it.
thanks for all of your help and it is greatly appreciated.
ps love watching the M&F raw videos. i look forward to your response!!
       kunal.

A: Hey  Kunal- That's perfect on the protein. Just make sure that for your postworkout shake you use half whey and half casein for even better muscle growth. As far as creatine goes, I'm glad to see that you're taking it. It's definitely a great supplement for you. I would just suggest that you take it more often to get really good results. Take 2-5 grams with your pre and postworkout shakes and on days you don't train take 2-5 grams with your morning whey shake. Watch my new M&F Raw! Nutrion #9 - Creatine 101 video.

For calf strength, I assume you're asking to increase your jump height and ability to sprint across the court. For that you need to build power in your calves and your quads/hams. On leg days, start your workout with 2-3 sets of squat jumps. Use no weight other than your body weight and simply jump as high as you can for 5 reps per set. To build power in your calves do an exercise I call Calf Jumps (I will be doing an M&F Raw! video on this exercise soon). These are a modified version of the jump squat. Jump as high as you can, but focus on not bending your knees much and exploding up off the ground by extending your feet (like on standing calf raises) as fast and powerful as possible. Do 2-3 sets of these at the start of your calf training.

Q: Hey Jim,Im 15 years old,145lbs,5'8.Well my diet is very crappy but its
the best i can do for now until i get some ideas

6:00-Breakfeast-I usually try to have a bowl of oatmeal or cereal with
a apple or bannana
7:30-Lift for 40min...only have 1 class period
10:20-Lunch-water,chicken sandwhich,granola bar
3:00-I usually just eat another bowl of cereal
6:00-9:00-Whatever is for dinner, i dont really get to chose unless i
cook it and clean up.Any ideas?

I know what your saying...this kids diet is dirt,I know.If you  could
give me some ideas on what to buy for basics.Im not trying to get super
ripped,im just trying to lose fat and gain muscle,mostly belly
fat.Thanks :)

A: Hey Cody - look for your new diet, personnaly revamped by myself in a future issue of M&F in my Diet 911 department. Shoot me your email and I can send you the new diet ahead of time.

 

Q: Dr. Jim,  I respect your education & proven personal results!  I don't
usually receive advice from those who lack a performance track-record &
am wary of supplement advertising due to their, understandibly, vested,
yet,  possibly, stretched claims about their products;  so, I scour
muscle mags to find your articles & think your Raw is tops!  There are
so many recommended supplements.  Whew.  Honestly, I take whey,
glutamine, creatine, a GH Releaser, Multi-vitamin, and nearly 6 small
meals a day.  I consume plenty of veggies, fruits, milk, cottage
cheese, soy milk, chicken, lean ground turkey, potatoes, etc. at key
times throughout the day.  My age is 39;  height: 5'5.5";  at 155 lbs.
I hit the weights hard  for about an hour 4-6 xs a week including some
1:00-sprint/1:00-rest HIIT and include some 30-second/rest aprox.
15-rep anerobic cardio.  Frankly, I'd like to be Mr. Olympia near 2015.
 Bottom line: What are the 7 most important supplements for
non-steroidal, extreme muscle mass gains?  I'm considering, CLA, DHEA
(again), HMB, beta-alanine, arginine, a test booster, NO, &  fish oil
to name a "few"!  Seriously, Doc, is it possible that taking a
multitude of supps simply dupicates what other supps could do alone?
I'm grateful for your time, response & expertise!  J.R. York  -  P.S.
Consider inspecting "www.mmusa.com" Creatine/Glutamine Serum, probably
my next purchase.

A: Hey J.R. - Thanks for your kind words about M&F Raw! No, taking a multidtude of supplements will not duplicate what a single supplement can do. In fact, watch my M&F Raw! Nutrition #4 - Traveling With Supplements video, and you will get a glimpse at the dozens of supplements I take every single day. Why do I take so many? Because they work. Some so-called "experts" might say my supplement regimen is extreme, but it's funny how they often seem to be the guys who have 13-inch arms and a pot belly. I would say for you, stick with the whey, creatine, gluyamine, multi and GH- releaser. I would also put at the top of the list of things to add to that, beta-alanine (2-3 g with your pre and postworkout shakes), DHEA (50 mg twice per day with food), which is critical at your age, a test-booster is also critical for your age, as well as CLA (2-3 g with three meals each day), fish oil (1-2 g with three meals per day), vitamin D (1000 IU with two meals per day).

 

Q: Hello again Doc Stoppani,
Thank you for answering my question last week. After reading your
advice I went back and found the Showtime article in one of the
previous magazines and I'm giving that a shot.

Now of course all good ideas in training lead to more questions so if
you have the time I have two more brief questions if that's ok :)

1: How do you measure success (in terms of body fat/muscle mass) at
home week to week? I'm trying to measure the how successful any
particular form of exercise I perform is in terms of improvment of my
over all body composition. So once a week I do the following; Take a
photograph in the same position in the same clothes, take a waist
measurement and check my weight on the scales.
Now there are a few formulas out there when it comes to body fat% but
most seem rather simplistic. I can tell my body is getting better by
the photographs but 'better' is rather subjective, and changing body
weight as read by scales can mean almost anything.

Is there a sure fmire method to measure body fat%/ Lean muscle mass at
home? For example what should I think when I loose 1 inch off my belly
and also gain 1 pound in a week. :)

2: This next question I'm sure you must have heard many times but i
can't seem to find it any where. So please forgive me if you've
answered this before.

I currently take a post work out shake of whey protien protien isolate,
 BCAA and creatine. It's quite hard to find casine and soy protien here
but I'm moving in a month and after that i'm going to order in a few
tubs so I can try adding those to the post work out mix as you suggest
in your Raw Nutrition video.

Now my question is quite simple, in you're videos you refer to 'high
quality protien' when you say this do you mean a whey protien isolate,
hydroslate or concentrate? On top of that some brands seem to offer
'profesional protien' which apears to be 'ultrafiltered' concentrate.
What is idea behind these protiens? should I just stick to 'pure' whey
protien isolate powders and use the BCAA + creatine stack ontop of
that?

Thanks again for you're help Doc. Looking forward to you're Raw Video
on creatine soon! :)

Scott

A: Hi Scott - It's really impossible to track you body composition without having it done professionally. But if your weight increases while your waist size decreases that definitely means that you are gaining muscle and dropping body fat. So that's great news! Keep up the great work. One thing I would suggest you add is girth measurement of your biceps and thigh (about the mid-way point on both). That way if you don't gain weight, but lose waist size, and your arm and/or leg size increase you'll also know you gained muscle while losing fat. The photos are also a great idea.

When I say quality protein, I mean any protein that contains whey, preferably some whey isolate. So what you have with the BCAAs and creatine stacked to it is perfect!

 

Q: Hello Jim how's everything I like to know if you have any suggestion
for someone that trying to get back in the gym. But he has a routine
that starts at 3am 5 days a week and does not get home till 3pm. By
that time am spent and going to the gym or just getting the energy to
do and exercise even at home is hard. And the nutrients part of thing I
think I got a handle on it. I eat breakfast at 3:15 am and snack at 5am
and at 6:30 eat again and so on at 9am and 12noon and so on till I get
6 to 7 meals in and that includes protein shakes. I went from 280lb to
214 lb in 6 months but like to get to 180lb am only 5'8 and 38 years
old.
I love the routine you have on M&F and love to try some of them but I
cant muscle the energy. Can you help?
Manny

A: Hi Manny - great job on all the weight loss. I hate to sound cliché' but it's true what they say - once you start exercising you will find you have more energy, which will make it easier to exercise after work or before. The only solution is to fight the fatigue and get in at least 3 workouts each week to start. Either get up and work out before 3:00 am or try to muster the energy to workout after 3:00 pm. Once this becomes a part of your normal schedule it will become easier. If you need more energy there are certain supplements you can try: Coenzyme Q10 (100 mg twice per day with food), green tea extract (500-1000 mg 2-3 x day between meals), B-complex 100, and of course there's caffeine (go with pill form like in NoDoz as opposed to coffee for optimal results.

 

Q: Hi Jim,

Awesome job on the dumbbell row video. I've added some of your tips to
my back routine. It's very helpful to see you include exercises that
can be done with dumbbells. As a beginning weight lifter, it's really
all I have for now. You've made the creative process easier by
including dumbbell exercises...thank you!

Quick question: How many fish oil pills do you recommend a day? I
currently take 4 1000mg a day, 2 with breakfast and lunch. I train
about 5 days a week for about an hour.

Gracias,
Cristhian.

A: Hey Cristhian - Glad you enjoyed the dumbbell power row and the other dumbbell exercises like the straight-arm pullback. Here's some great news too, one of the exercises I am filming at the Olympia weekend this week is a dumbbell exercise that hits the inner/upper pecs, which are impossible to hit unless you have cables or machines. So stay tuned and be sure to watch the M&F Raw! video called leaning one-arm dumbbell fly. Taking 2000mg of fish oil twice per day is perfect for you.

 

Q: Hello Jim keep up the great work with M&F RAW
My question is what parts are the most favorable to work out together
so I do not over train a certain part I might be working out the next
day. Example back legs or arms shoulder?
Thanks again and keep up RAW
Manny

A: Hi Manny - there is no secret combination. In fact, I suggest you switch up the muscle groups you train together from time to time so your body does not egt used to the same routine. If you have a copy of my book, Encyclopedia of Muscle & Strength, you can read more about specific training splits and pairing up different muscle groups.

 

Q: Hi Jim, I recently watched your video on speed training and I have
added the protocol to my workouts. The question I have is how can I
make it a total body workout, if so how many times a week do you
recommend? Also Sets and rest period would be a great help. Thanks and
Keep up the great work, it is very inspiring and motivating.
Rob

A: Hey Rob - I will keep it up. It means the work to me to know that the work I do is inspiring and motivating others, like yourself. Go to the Muscle & Fitness Trainer Website and the whole body workout is there with sets. Rest about 2 minutes between sets.

 

Q: Hey Doc!!
Just want you to know your M&F Raw videos are awesome and are really
helping me deep in the heart of Texas!!  I have a pretty flexible work
schedule and right now just train once a day, 5 days a week.  I do my
weighttraining and then usually some form of HIIT cardio afterwards.
I'm like most 30 year old's trying to look 20 again. Could i lose more
bodyfat if I did my HIIT cardio after waking or in the morning? Then do
my weightraining in the afternoon? Or does it really matter, I've read
in some articles that doing morning cardio can hinder muscle growth,
because of overtraining. My current split is:

Monday:  Shoulders, Traps
Tuesdays: Bi's & Tri's
Wednesday: Legs (No Cardio)
Thursday: Chest
Friday: Back
Saturday: OFF
Sunday: Basketball League

I also supplement with Elite Whey Protein Powder, Creatine, Centrum
Performance multivitamin, Fish Oil, and Green Tea Extract.

Thanks for the time, Will from Texas

A: Hi Will - and a big Hello to all the M&F fans in Texas! Will you're better off doing your HIIT immediately after weights. Research shows that cardo after weights burns more fat than any other time of day. So keep it up. Your supplement plan looks solid, too! Might want to add some CLA (2-3 gram with three meals per day).

 

Q: Hey Dr..thank you very much for answering my previous questions it
means the world that you take the time to reply..after bulding a good
built i had to have emergency surgey and had to take almost a year of
lifting but now have been lifting continuously for 4 months now.the raw
vids and your advice keep me very focused to achive my goals.
       

I was hoping that you would critique my my diet and training program
for me..I am 21 years old with plans to moving to america in the next
8-10 months to presue a career in the fitness industry as a
trainer/nutritionist and i aspire to one day apper in a issue of m&f as
a model..you suggestion to some one else was to get ncsa certified but
as i was a troubled teen i was thrown out of high school with no
diploma and cannot apply there..i was thinking about studying through
the issa pt/nutrition program would this be a good enough qulification
to have or could you recommend one?


At the moment iam following the  3 Months to Mass diet from the
February 2008 issue of m&f with the Simply Huge training plan from the
april 2008 issue of m&f..

Here is what i eat on a daily basis for workout days
7.30-1 scoop whey and a banana or some other serving of fruit

8.00-3 whole eggs-3 whites 1 big serving of whole grain oats(cant find
any steel cut oats in new zealand where i live)

11.00-225g low fat cottage cheese,150g pineapple and 3 whole grain rye
crackers(=18g carbs)

2.00-1 chicken breast or fish with either soba noodles,brown rice or
whole wheat tortillas along with 150g of spinach as my choice of salad

4.30-preworkout meal-1 scoop whey,5g creatine,5gbcaas 1 apple(train at
5)

6.15-postworkout shake-1 scoop ON 100% whey and 1 scoop dymatize 12hr
protien,5gbcaas and 1 serving of cell tech

7.15-7.30-extra lean rump or topside with a large sweet potato 150 g
spinach and 90g brocolli

10.15-10.30-1 scoop dymatize elite 12 hr protien,2tsb toasted
flaxseeds(sleep at 11)
 As far as supplements go i have a good supply of whey,bcaas,basic
creatine pre workout,pwo i have cell tech,cellmass  and using the
dymatize elite 12 hr in place of casien as per your recommendation..but
i have orderd a casien and a dymatize xtreme pump just today.


on rest days i consume less overall calories from protien and carbs and
add more healthy fats like salmon for dinner like the atricle says..the
simply huge split has me train four days per week and iam working my
ass of and not just depending on supplements to look like a fitness
model thats featured in the magazine.

any advice would mean the world.

A: Hey Robbin - And please tell al the fans in New Zealand that I say hi. Actually, a good friend of mine and one of the M&F advisory board members. Dr. Michael McGuigan, now lives in New Zealand and is the power scientist for the New Zealand Academy of Sport. Your training and nutrition plan look very solid, so keep up the great work there. When you finish that program, you may want to consider my Showtime training and nutrition program. ISSA is a good option for you. I have numerous colleagues who have been involved in creating the curriculum for the ISSA.

 

Q: Hello Dr. Stopanni, I really wanted to say thank you for the m&f raw
videos which are very helpful.I I watch them to learn more techniques
for my workouts and to learn more about diet which is my BIGGEST
PROBLEM, I do not know if my diet right now is right or wrong. Well, I
need your help because I feel so overwhelmed not knowing what am doing.
 My goal is to gain more muscle mass on my body. I weight 144 lb,my
lean mass is 111lb,and fat mass is 33lb. I would like to wheigh 150lb
but just lean mass. I need to know if my supplementation right or wrong
too, PLEASE!!!
But here is a sample of my diet.

4:20 am. Preworkout:  a apple
                 30 g whey protein(GNC)AMP  w/ 2 g creatine
4:30-6:30 training---------NO XPLODE
6:55 am Postworkout: 20 g whey protein(GNC)AMP
                                           1 cup oatmeal cooked w/water
                                            4 eggwhites & 1 whole egg
(scrambled)

9:30  1 scoop of isopure low carb protein shake(25g)
            1 tbsp all natural peanut butter

11:10 or 12:00 6 oz grilled chicken breast 
              1 cup of brown rice
                1/2 cup of beans

3:00   4oz grilled chicken breast
           2 slices of whole wheat bread

4:30 1 cup whole wheat pasta
         6oz grilled chicken breast
         2 cups of mixed greens salad
 
8:00 1 cup low fat cotage cheese OR  30 g protein shake(ON) pro complex

sometimes i train twice a day, for example the fist one would be early
in tha morning, and the second would be around 3:30-4:30. I do thi8s
split training once or twice a week.
So, my honorable Dr. i hope you can help me with this problem, i hope
you can fix it, because you are the judge.....Thank you i'll be waiting
for your answer.
And once again, your videos are just awsome and I really enjoy watching
them, they teach me a lot. CIAO!!!!!

A: Hey Maritza - It's great to hear how much you enjoy the M&F Raw! videos. Not to bad on the diet, but I do have some suggestions. I will do your diet in my Diet 911 column in Muscle & Fitness Magazine. Shoot me your email and I will give you the new diet ahead of time.

 

Q: Hi Dr. Stoppani,
First off I know everybody says it but your advice and videos really do
make a difference Thank you! I have a question regarding ZMA
supplementation, the directions say to take on an empty stomach before
bed. How do I do that if I'm taking my Casein shake and BCAA's before
bed also? Will the casien affect the absorbtion of the ZMA? Also, I
have been training for only a year and was training everybody part
twice a week, My Bi's seemed to almost get smaller(overtraining I'm
assuming) so about 6 weeks ago I started training every other day
hitting bi's only on my back day once a week and I still haven't
noticed any real gains. Am I missing something, Is there some advice
you could give to get some kind of overall growth? Any help would be
appreciated!! FYI I'm 36 5'7 145lbs. so I'm naturally
skinny(hardgainer) supplements are: whey- casein-  bcaa's- creatine-
green tea extract- vit c- vit d3- fish oil- calcium- ZMA & just started
Animal M-Stak. Sorry for running on!
 THANK YOU

A: Hi Farrell - Thank you for the kind words. I never tire of hearing about how well-received my info is being recived. And I never tire of telling you guys just how much it means. So thanks again, it really means a lot! As far as ZMA goes, you can take it 45-60 minutes before bed and then take your casein shake immediately before bed (45-60 minutes after you take the ZMA). It's hard to say what has stopped your biceps growth without seeing your entire program. Try doing biceps on a day when you can do them first in your workout. SO not with back...maybe before legs or before triceps. If that doesn't work after a few weeks to get them growing again, you may be one of those guys who needs to train muscles very frequently, like 3 times per week. The good news is that Ihave a brutal biceps exercise/program called biceps ladders that I am going to film at the Olympia this week. So stay tuned for that. Keep me updated.

 

Q: Hey Jim. In your recent video on muscle and fitness raw you stated in a
recent study that creatine hydrochloride absorbed 50% better in to the
muscle than creatine monohydrate.

You also shared that con-crete creatine was what you use because it has
hydrochloride. How does this compare to bsn's cellmass with creatine
ethyl ester? I usually take cellmass but am interested in the study you
have mentioned of hydrochloride.

A: Hi Brandon - Cellmass is a very good product so stick with that if it's working. Of course, it can't hurt to try a new creatine either to see if you get even better results. The difference between creatne ethyl ester and hydrochloride is the chemical/s that are attached to the creatine. The hydrochloride form of creatine is definitely more soluble in fluid and gets better absorbed by the body than most other forms of creatine.

 

Q: hey Jim,
theres this new diet product that came out and its called BETASTAX and
i don't know if you heard of it but iwas hoping to get a comment on it
from you.....would your recomment it? do you use any supplements?

A: Hey Jonathan - you made it within minutes with your question. I was just about to post my new blog and figured I'd check one last time for new questions. We just covered the study on Beta-Stax in the September 2009 issue of M&F. It contains a fat-burning ingredient called WaySlim contains extracts of vegetable wax, fenugreek, tribulus terrestris, magnolia, French lilac, jojoba, phellodendron amurense, eurycoma longifolia jack and rice bran. Subjects taking 250 mg of this blend 45 minutes before two meals each day for four weeks while following their normal diets lost more weight (an average of 4 pounds) and decreased their waist:hip ratios (an average of about a half-inch) more than subjects taking a placebo. It appears the blend works by decreasing hunger and food intake, as well as by lowering blood-glucose levels following meals. So if hunger is a problem for you then this may be one supplement to help.

Between my blog, gmail account, Weider email, and Twitter, I get a ton of questions every single day. Many of you are interested in getting new workouts that are effective. Well, for those of you looking for a new kick-ass workout, I highly recommend you pick up the November 2009 issue of Muscle & Fitness Magazine (it happens to hit newsstands today). Turn to page 98 and read my latest workout Training for Mr. T.  This workout I designed to help you boost your natural testosterone levels. Since testosterone is a critical anabolic hormone that boosts muscle size and keeps you lean, you should consider training to optimize your testosterone levels. It's like taking a supplement that actually boosts your test for free! Things to remember when it comes to training to boost your own testosterone levels: 1) train multiple muscle groups together; 2) be sure to include ample multijoint exercises; 3) higher volume works - go with a few more sets than normal. To read more about these tips read the article in M&F.

Another way to find great information is to read the QnA's of my blog every week. You're bound to find a question that is very similar to yours. And more importantly the answer to your question. Also check back on previous blogs to review the QnA's there. And now for  those very QnA's:

Q: Hello, let me preface this e-mail with this! I Am an avid reader of all your articles, follow you on twitter and love your videos On M&F Raw. They are so informational and I really enjoy reading them. Now you probably get dozens of e-mails daily with questions and I don't know if you will answer this one but I figured it was worth a shot! I am trying this program Called Insanity from Beachbody, it is a Interval Based program, but The work to rest ratio is this. 3-5 Minutes of all out work combining Aerobic intervals with anaerobic intervals, Where you work at 80-90% of your max And then get a 30 second break. I would say it is quite effective, now my question is this, I follow a lower carb diet, not low carb lower. Where I have some oats For breakfast and after my workout the rest of the day it is 2 servings of fruit and unlimted green veggies with healthy fats being the staple. I wanted to know if I should switch this, I feel sometimes my legs are just not there with the the rest of me and are being dead leg. In case you want to know more about the workout, here is a more detailed description so if you decide to answer this you can really assess where I am coming from!

Workout length anywhere from 45-60 Minutes of work. There is a stretch period of about 5 minutes. But for the most part it is non stop for that entire duration.

The drills involve alot of plyometric jumps, push ups, and lower body work so much so my legs are pretty shot, but I have gained an inch on my quads from this. Alot of plank work as well. There is full body Resistance moves, going from jump squats to push ups and all sorts of different variations.

3-5 Minutes of work usually followed by

30 seconds of rest

Repeat that sequence for the Entire duration of the workout, so bascially HIIT But turned up even to a higher level.

The program Is laid out like this

3 Days of This type of cardio Training

Recovery Day Where you do Ab and lower body work with Push ups and lots of plank work

2 More Days of the cardio training

On 2 of the 3 days I also do the Ab/plank workout that came with the discs 30 Minutes of Work.

My Stats are

160 LBS

8-9% BF%

20 Years old

5"10

Thank you!

Loyal M&F Reader and Lover of all your articles.

Dayerrick Ireland

A: Hi Dayerrick - That sounds like a solid plan, especially if you are seeing results. As far as your legs being a bit dead - that could just be due to all the plyometrics. These exercises use your fast-twitch muscle fiberes. While these muscle fibers are very fast, powerful and strong, they also fatigue quickly. So it is likely due to the program fatiguing your leg muscles. Getting in extra carbs may help this, but if you are trying to drop more body fat, you will want to keep your carbs lower. Two supplements that will help your leg muscles during this workout are creatine and beta-alanine. Take 3-5 g of creatine and about 2 g of beta-alanine within 30 minutes before the workout and within 30 minutes after.

 

Q: Hi Jim and thanks a lot for answering all of my questions! It really
help me. I take your advices to heart. Once again just wanted to say
that your vids and articles are very enlighting and useful and provide
a source of solid information to all that are interested.

Thanks again and I can't wait to try the new chest workout you
demonstrated on raw! number 31 it's good for someone like me who trains
at home...

A: Hi Assaf - It really means a lot to know how useful my articles and M&F Raw! videos are for you. I know you'll love the Dumbbell Chest Blast workout. Let me know how it works out for you!

 

Q: Hi Jim, first of all I would like to thank you for all your valuable
training and nutrition advice which has helped me alot over the past
couple of months. My friend is having a hard time understanding why he
should change his exercises or split every once in a while. He believes
that if he increases the weight that his routine will be good for
years, he does not change exercises it is the same thing every workout.
Since your opinion is a very well respected one within the bodybuilding
community please give me your input on why he should change his routine
more often.

Thank you and hope you get back to me soon.

Jason

A: Hi Jason - Both you and your friend are correct. But let me explain. Many athletes train the way your friend does. They focus just on multijoint exercises and exercises that work specific muscles needed for their sport. They mainly just change up their weight and reps. So his training philosophy is great if he's an athlete interested mainly in performance. But if your goal is building muscle mass, then you need to change more than just your weight and rep ranges. You need to change exercises frequently. That's because each muscle is composed of hundreds of thousands of muscle fibers. If you stick with the same exercises all the time, you are not stimulating the majority of your muscle fibers to grow. This can hold back your muscle growth. You also should consider changing up your training split so that the same muscle groups aren't being trained together. For example, if you always train shoulders after chest, then your shoulders may suffer, because they will be fatigued after training chest. This would prevent you from being able to train with as much weight and intensity as you could if you trained your shoulders first. So it's always a good idea to shift around your training split.

 

Q: Hello Jim,

I have a simple question about frequency of training and rest.  I am
currently on this split............
Monday --chest
Tuesday --Back w/ traps
Wednesday-- Legs
Thursday--Shoulders
Friday--Arms

Satruday & Sunday OFF
Cardio Tuesday & Thursday morning

I have had people tell me that I should not lift 5 consecutive days,
but this fits my shedule best I am a full time student and work full
time.  I also have made some gains since I started this split my bench
is up some my sleeves are a LITTLE tighter.  So my question is, should
I change to fewer days and combine some muscle groups? Or stick with
this?  Or keep the 5 days a week and change the order?  What do you
recommend?

P.S. I watched you M&F Raw video on seated barbell curls.  IT WAS
AMAZING HOW MUCH THIS HELPED ME. THANK YOU

 

A: Hey Kevin - I am so glad to hear that the M&F Raw! Seated Barbell Curl video has helped your arm growth. But of course, I am not surprised, as it works great. There is absolutely nothing wrong with training five days in a row, especially if it works with your schedule and it's been working for you.

 

Q: hey doc..i have a question about my pre workout shake timing..i have a
whey shake with 5g creatine,5g bcaas and some furit for my carbs (apples
if iam lifting heavy or a orange or a banana now and then) 30 mins
before i train..i was thinking about investing in a n.o. booster like
the new dymatize xtreme pump and was wondering what would be the best
time to fit that before i start?thanks

A: Hi Robbin - Dymatize Xtreme Pump is a great NO-boosting supplement. I would suggest taking it about 1 hour before your workout. Follow that with your preworkout shake and fruit no sooner than 30 minutes after you take the NO booster, so the protein won't interfere with the absorption of the NO-booster ingredients.

 

Q: Mr. Jim
I have a question about exercise, my question is which triceps head (
lateral, medial and long head) could target by doing Dumbbell incline
extension and One arm dumbbell overhead extension? For biceps which
biceps head (Long, Short and medial) could target  by doing seated
dumbbell curl?  Would you please define.

Thanks Doc Jim Stoppani

A: Hi Gervey - The answer to your questions are ALL long head! Both the dumbbell incline
extension and one arm dumbbell overhead extension place the majority of the focus on the triceps long head. And the seated dumbbell curl, if done with the bench on an incline also hits the biceps long head. However, if you mean seated dumbbell curls where you just sit upright on the end of a flat bench, then the majority of the focus would be on the biceps short short head.

 

Q: Hello Jim,
Ive been weight lifting for almost 2 years.The routines havent really
been consistant,and i just need a good workout,diet and supplements for
me.Im 15 at 145 lbs 5 ft 8 inches.Im trying to develope i diet plan but
school is some times in the way.Alot of people tell me i dont need to
worry because i have a high metabolism,but i just dont want my habits
of eating it to catch up to me.Keep up the awesome videos on M&F RAW
,Thanks for reading- my trap workout (smith shrugs)

A: Hey Cody - I will definitely keep up the M&F Raw! videos. If you send me your detailed diet, giving me a sample typical day that includes the amounts of foods you eat and the times you eat them, I'd be happy to write you a new diet in my column, Diet 911, in Muscle &Fitness Magazine. Pick up the November issue, on newsstands now, to see how other readers have structured their sample diet.

 

Q: Hi Dr. Jim,
   I'm 25 and am currently an accountant, but I'm thinking it's time
for a career change.  I've always thought about getting certified to be
a personal trainer.  I love working out and am always trying to help
others with it as well.  Do you have any advice as to where I should
start?  Which certifications are held most high in regard?  I have a
business degree, so running my own gym has always been a dream of mine.
 I love the RAW videos and blog, they have really helped and inspire
me, especially when my workouts start to get bland.  Thank you.

Hi: Robert - One of the best personal certifications you can get is the NSCA (National Strength & Conditioning Association) personal trainer certification (NSCA-CPT). I highly recommend you consider getting certified through the NSCA. I put the link here for you to check it out - http://www.nsca-cc.org/nsca-cpt/about.html

 

Q: Hey Jim,

The M&F Raw series is awesome and i usually go with the advice and
excercises you do. I was wondering if you could post or email me some
bodyweight workouts that could help put on some good muscle. Also I
would like to know more about those strengthbands.

Thanks Andrew

A: Hi Andrew - Glad you find the M&F Raw! series "awesome", that really means a lot to hear. Thank you! I assume you have seen the no equipment chest workout I did in M&F Raw! #12 - Equipment-Free Chest Workout. I have also promised in a previous blog that I will shoot an equipment free-leg workout when I head to Vegas for the Olympia next week. For body weight exercises you should try Tabata intervals. The short rest periods will make the limited weight of your body feel like a lot. For example, to do this with body weight squats -  do as many squats as you can for 20 seconds. Rest for 10 seconds and then squat again for 20 seconds and rest again for 10 seconds. Do this a total of 8 times. You can also do this with push-ups or any other body weight exercise. If equipment is an issue for you, I highly recommend getting a set of the M&F Strength Bands. To purchase them, go to www.strengthbands.com.

 

Q: Hi Dr. Stoppani,

I have been a avid M&F reader for years. I watched all your raw video's
and have been following your tips. I am currently over weight. I have
diabetes type 2. I would like to build muscle as well as lose weight. I
read some where if you wanna burn fat don't eat until after a 1hr and
half after your work out. I also saw one of your raw videos that if you
want to build muscle you should eat something with dextrose (gummy
bears) or a quick digesting carb like  a bagel and have a 20-40 grams
of whey plus BCAA's  within 30 min of finishing. What should my post
work out meal plan be to maximize weight loss and build muscle as a
diabetic? I eat an apple and  1/2 cup plain quick oats,24 g
whey,creatine CE3, and BCAA's  an  1hr before weight training. Can you
please help me?
I weight train in the evening  Monday,Wednesday,Friday followed by 30
min of cardio right after. On Tuesday,Thursday,Saturday I do cardio on
a treadmill first thing in the morning on an empty stomach.


Thanks

Tony

A: Hi Tony -  You do not need to avoid food for 1.5 hours after you workout to burn fat. When you consume protein and carbs immediately after you workout it will not interfere with fat burning. However, keeping carbs low in general does help you burn more fat. Since fat loss is a major concern for you I would suggest you stick with what you are doing before workouts, but nix the apple. This will help you burn even more fat during the workout. Then within 30 minutes after the workout, go with the same shake as you take preworkout, but double up the whey protein, and add the apple there. On the days you just do cardio take your standard preworkout shake and apple and consume it immediately after the cardio.

 

Q: Hi Jim, I hope that you are doing well.  Thanks for all of your awesome
tips and advice...and, I really like the new M&F Trainer.

I was wondering if you had any tips for getting rid of that last inch
around the belly?  All of my training has paid off and people are
noticing that I have put on a good amount of muscle...and, I have
dropped extra pounds for sure...but, I am not as lean as I would like.
I would love a six pack...but, I don't know how to get there since all
the HIIT cardio I am doing and weight lifting have left me with just a
little bit more to lose...any tips?  Thanks so much!!

A: Hey Ethan - I am glad to hear you are liking the M&F Trainer.  That last inch is t he toughest. The only way to get rid of it is the boost your calorie deficit even more. That is, burn even more calories than you consume. So to consume even fewer calories, consider dropping some extra carbs from your diet, such as at your preworkout meal and/or lunch. To burn more calories, consider turning up your HIIT by going for a few more intervals each time.

 

Q: jim,

i've been working out about one year. i used to weigh about 240 and now
i'm at 190
i've been trying to work on muscle tone but don't quit see it. i still
look slopy. How many reps and sets should i be doin for each body part
to burn the fat and gain muscle

A: Hey James - To burn fat and build muscle you should be starting with heavy sets for lower reps and finishing with light weight and high reps. The heavy weight sets will boost your metabolism after the workout, so you burn more calories while recovering and the high reps will burn more calories during the workout. For example, for chest you can start with 3 sets of bench presses for 6-8 reps, then 3 sets of incline dumbbell presses for another 3 sets of 6-8 reps. Next do 3 sets of dumbbell flyes for 15-20 reps and finish with 3 sets of cable crossovers for 15-20 reps. One other important thing for burning the most body fat is to drop your rest time between sets to 30 seconds.

 

Q: Dear Jim,

I would like to start off by thanking you for all of the great articles, tips, and information you have provided through the muscle & fitness website and magazine. I recently bought your book Encyclopedia of muscle & strength and find it extremely useful. Your articles and videos are the sole reason I visit the website and buy the magazine.

My questions refer mostly to nutrition. I have been weight training for about 2 months, most of the time with no supplementation except a pre and post workout whey shake. About 3 weeks ago I started a small supp. regimine and was wondering if this would be a good stack to start off with? My ultimate goal is to obviously lose body fat and gain muscle mass. I take 2g of CLA 3x a day, a multi-vitamin, 600mg fish oil 3x a day, 500mg green tea extract 3x a day and GNC APMlified creatine(creatine HCI, 2 tablets=1.25g) Plus my pre workout whey shake (20g) and my post workout whey/casein shake(40g)

I know I should be getting more fish oil but I cant find a supp. that privides enough in one capsule. I would have to take 12 capsules a day with the supp. I have now. I was also wondering if I would be able to take another dose of the creatine even though it says take one a day, or should I change to the con-cret creatine supplement I have been hearing such good things about?

Thanks again for all of your help!

Jonathan

A: Hey Jonathon - Wow! That's quite an honor to hear that the sole reason you visit the website and buy the magazine is due to my articles and videos. Thank you for your support! I will try to do my best to keep bringing you the best info you can get for training and nutrition on the web and in print. Your supplement regimen looks great! You have definitely been paying attention. I am not sure if you have a Vitamin Shoppe near you, but their brand of fish-oil (meg-3) supplies 1000 mg of fish oil per capsule. I believe you can also buy it online. The GNC creatine is good stuff. But yes, take it with your pre and your postworkout shake for optimal results. You may also want to consider taking  beta-alanine (2-3 g) with your pre and postworkout shake, as research shows it helps to increase muscle size and fat loss.

Q: Hey Dr. Stoppani,

Just wanted to say thank you for the hard work & dedication you put into this blog & the Raw videos. They're really great to watch! Thanks!

Just wanted to ask you two questions, if I may. First, I was in my Anatomy class this morning & we had a guest speaker come in to give a presentation. He mentioned that he trains at one of the Olympic training centers in Colorado during each summer. He came to give a presentation on training muscles & such. He strongly preached that we "should never do split training. Only full body workouts. Full body workouts will give you the most bang for your buck." He also mentioned that we shouldn't do isolation exercises such as bicep curls or tricep extensions, etc, because these muscles would get enough training from multi-joint exercises such as cleans, bench press, etc. I guess I can see some logic in it, but I'm not sure if it applies to me. I'm personally interested in bodybuilding. I want to be big like Arnold & the guys from bodybuilding's golden age. I have taken a split training approach for as long as I can remember. While I still add variety, I do designate days for certain body parts. Is there any truth to what this guest speaker had to say? Or is he just a little full of it?

Second, I was wondering if training a body part (chest for example) twice a week would help me see growth faster. I usually split my training into five days (chest, arms, back, shoulders, legs) & take weekends off. Like I mentioned, I'm on a quest for size. Would there be a benefit to working a body part twice a week?

Thanks so much for your time & wisdom!

Jordan

A: Hey Jordan - You are welcome! I put in all the hard work and dedication for guys such as yourself to get the truth about training and nutrition. One thing I NEVER say is NEVER. So the fact that this guest speak said NEVER about split training and NEVER about isolation exercises, tells me he has a chip on his shoulder about bodybuilding training. Let me ask you this - did this guy have the muscle mass and definition you wish to achieve? My guess is no. Stick with the split training and including isolation exercises in your routine. The fact is these work, as have been proven for decades. If you want to look like a bodybuilder, you need to train like one. If you want to be an Olympic lifter than train like one. But to say NEVER to train a certain way is NEVER  the correct answer. : )  As far as training chest twice a week - yes, it can work. Give it a try and I bet you will see some decent progress. Let me know how it goes.

Q: Hey Doc,
About two months ago I started working out again after taking about a
year and a half off. I find that for mental health reasons I like to
lift every day, usually in the morning (by the evening I'm itching to
work out again but usually don't) My question is what would be a good
split for me? I had been cycling through 1. Legs/Back, 2. Back/Biceps,
3. Chest/Shoulders, 4. Chest/Back, 5. Shoulders/Arms. This worked to
build some strength up but now that I am looking to really up the
intensity I don't think I should be doing the same body parts 2 days in
a row. I've never had a problem with recovery even when taking multiple
sets to failure (which I attribute to massive amounts of protein and
youth). I'm 20 years old about 6'2'' and 150lbs (for now). I guess I'm
just looking for advice for someone who really WANTS to work out at
LEAST once a day 6-7 days a week since most of what I find is marketed
towards people looking to work out less than that.

Thank you so much for all your help especially all the great nutrition
information,
Peter

A: Hi Peter - I also train 6-7 days per week. But yes, I would suggest you do not train the same body part two days in a row. You best bet is to give each body part a day or two of rest between workouts. Gibe this split a try and let me know how it works.

Day 1) Chest/Back; Day 2) Legs/Shoulders; Day 3) Chest/Tris; Day 4) Back/Bis; Day 5)Shoulders/Legs; Day 6) Tris/Bis

 

Q: Hey jim.
Its saturday, so i hope i got this in on time and dont have to wait a
week. ;). I read the ab article posted on the page about getting a
great sixpack. I was wondering if you had any workouts that could help
progress my abs.
oh. I forgot to ask you a vital question ive been forgetting for the
past couple weeks. Im left handed, and ive noticed that my left bicep
is alot bigger then my right bicep. Do you know the best way to fix
this?

Thanks,
will

A: Hi Will: You made it just in time! Check out M&F Raw! #28: Banded Abs for a great ab workout that hits all three areas of the abs. As far as your left biceps being larger than your right - one thing to do is to start doing more single-arm biceps work, such as concentration curls, dumbbell preacher curls, one-arm high cable curls, etc...start with your right arm and only perform as many reps with your left arm as your right arm can perform. This will help to allow your right arm to catch up with the left arm.

 

Q: Jim,

Below are the supplement recommendations I've discovered through online
research and have been using to gain size, mass and muscle:

1. Multi-vitamins - x2 per day
2. Whey Protein - x3 per day on workout days, once per day on non
workout days
3. Cassein Protein - once per day (before bed)
4. BCAAs - x4 per day on workout days, x2 on non workout days
5. Creatine - x4 per day on workout days, x2 on non workout days

My questions:
1. I noticed in your RAW videos that you reference protein and BCAA but
not creatine. Do you recommend creatine supplements?
2. With regards to cassein protein, do you recommend pure cassein
powder or a product like Muscle Milk.

A: Hey David - The only reason that I haven't referenced creatine is that I haven't done a creatine video yet. But I definitely will now that you bring up the question.  I LOVE creatine. It is definitely one of the most effective supplements you can buy for putting on size and strength. So definitely add creatime to your supplement regimen. Take 2-5 g with your pre and postworkout shake. For casein protein, before bed I usually recommend something that contains micellar casein. This is the slowest form of casein you can get your hands on. However, MusclMilk is not a bad option either. So if that's most convenient for you, stick with the muscleMilk.

 

If you've watched M&F Raw! #30 and #31, you may have noticed that I have been posting the workouts that correspond to the videos on the Muscle &Fitness Trainer website. And I hope you've been taking advantage of this opportunity. The M&F Trainer is your virtual trainer and electronic training and nutrition log. It helps you decide what workouts to do, it keeps track of what workouts you've completed and it informs you of what workout is next. And  when you use the M&F Trainer website along with the M&F Raw! video series, it's a win-win situation for you. That's because you get my tips and techniques along with all the workouts on the M&F Trainer site for FREE! We are so dedicated to providing you the best information in the world on training and nutrition, that we'll give it to you for free. Speaking of free, how about some free answers to your training and nutrition questions?!

Q: Hey Jim,
I picked up the magazine and i do have a few questions. I do not have a
smith machine or cables, so I was wondering if you had any workouts i
could replace with the cable crossover, cable dip, and Smith machine up
right row. I also saw that in this workout, each muscle group is only
targeted once per week. Wouldnt that just break down the muscles each
week without any gain? Or is this supposed to be a workout that you
implament into an existing workout. I also had a question about workout
supplements. Which would you reccomend (if any) for me to build muscle
and burn fat. Thank you for your help with my workouts and i look
foward to reading more articles in the future.

Will

A: Hey Will - For cable crossovers - replace with decline flyes, for the cable dip - replace with the bench dip, and Smith machine upright row replace with barbell or dumbbell upright row. As far as training once per week that will provide ample muscle growth. In fact, most bodybuilders train each muscle group just once per week. The key is training intensely enough to require that full week of recovery. I definitely recommend whey protein within 30 minutes before (20 g) and after (40 g). Not to mention with those shakes - BCAAs (5-10g), cratine (2-5 g) and beta-alanine (2-3 g). Take fish oil (1-2 g) and CLA (2-3 g) at breakfast, lunch and dinner, and green tea extraxt (500 mg) in the morning and afternoon between meals.

Q: Hi Jim,

A: Hi Joel - Yeah that pyramid system looks solid...as long as it is still providing results. There aren't really any fruits or vegs that I would avoid, since they all provide unique phytonutrients that others do not. That's why it's important to eat a variety of fruits and vegs, especially with the seasons.

Q: hey doc

A: Hey Josh F - I will DEFINITELY keep the M&F Raw! videos coming as long as you guys keep enjoying them as much you do. We have been getting great feedback form you guys on the Raw! series and based on the number of views these videos are getting, the Raw! series is one of the more popular parts of the website. So Raw! will definitely continue. As far as recovery goes between workouts - Doing a heavy chest day on Saturday and a lighter, less intense, chest workout on Monday is fine, as long as you feel recovered. That is providing you about 48 hrs of recovery between workouts, which is just enough for most guys, as research confirms. I would suggest keeping most of the exercises different between the two workouts. But if you have one exercise you're trying to increase strength on I would do that exercise in both workouts. The only thing I suggest you change for better recovery is the days you train arms and shoulders. Instead of doing arms on Wednesday and shoulders on Thursday, I'd swap those workouts. The reason is that by doing triceps (which assist on shoulder presses) before shoulders, they will be weaker on Thursday, which will limit your strength on shoulders and therefore your delt growth. And yes, the recovery issue is a great idea for a future M&F Raw! video. Thanks! In the meantime, in the December issue of M&F, look for my huge article on recovery called, Full Recovery. It will also have an online article that teaches you how to test your body's recovery.

Q: Hello Jim,

I Just wanted to say hello from France, I've been watching your videos and and reading your articles in muscle and fitness for a while now. I've Always been a big fan of the magazine. It's the only magazine I have a subscription for!

If you had time I also have two quick questions! I've been lifting weights for a few months along with doing cardio every second day, my strength has improved quite well, i really enjoy doing all the big hormone increasing compound moves (bench, dead lift, squat etc) and supersetting.

But it is apparent that my muscle gains are still hidden beneath a decent amount of fat. I'd like to move into a serious few months of leaning, loosing maybe 20 pounds atleast of fat.

I already eat 6 meals a day, cheat one day a week, get lots of healthy protien use protien shakes after weights and and make sure i eat about only 2000 calories a day.

Now my question is quite simple, how often should I be lifting weights, doing lower intensity cardio and doing HIIT each week to maintain my muscles but loose the most fat? I'm worried i might be going too easy on my body or i might end up concnetraing too much on my weights.

At the moment I'm training for 1 hour 5 days a week doing slower cardio and doing 1 day of full body compound exercises to keep my muscles stimulated during this leaning phase.

Can you clear up this confusion i have about the best combination of cardio, weights and even HIIT and what forumla i should use while setting out my routines.

Thanks, big fan, Scott Comber.

A: Hi Scott - And hello to all the M&F fans in France!  We are flattered that M&F is the only magazine you have a subscription for! That says a lot.It sounds like you are on the right track with lifting with the compound moves and supersets. I would recommend being sure to do some heavy weight and low reps first to boost your metabolism after the workout and do light weight and high reps at the end to burn more calories during the workout. Also try dropping your rest between sets to 30 seconds when not supersetting. I would recommend you go with all HIIT for cardio. Do it immediately after weights at least 5 days per week. Watch M&F Raw! #8 - Showtime HIIT Training for more details.

Q: Hi mr.Stoppani!
I am writng from Greece and i am a big fan of Muscle and Fitness magazine,your training videos and nutritional tips.I am 20 years old and i've been training almost for 4 years.I weight 70 kg and my height is 1,72 m and my botyfat is around 9-10%.My goal for the winter is to put as much muscle mass as possible,targeting especially the chest and the shoulders.I am currently using only whey protein Optimum Nutrition Gold Standar 100%.I was wondering how many grams of protein should i consider in my diet(i get about 180 grams per day)?Also how much carbs in training days and how much in days that i don't train?I am going to add to my diet celltech or an other creatine supplement,BCAA's and Animal Pak.Do you think this could benefit my progress?Finally,could you post a good chest and shoulder workout routine(for different days each)?Thanks for reading my e-mail and waiting for more M&F RAW!!!
Sorry if my english are bad,i hope not!
Looking forward to your answer,
Orestis
P.S thaks for the quick respose at my e-mail

A: Hi Orestis - Thank you for your support of the magazine and the Raw! videos. And of course, hello to all the M&F fans in Greece! All of us at M&F are thrilled that we have such an international audience. Your English is great...much better than my Greek!

You should shoot for about 230 grams of protein per day to put on mass for your current size. For carbs about 300-400 grams on workout days and about 150 grams on rest days. Also be sure to get in plenty of healthy fats. Definitely add some creatine such as CellTech, or my new favorite creatine Con-Cret. Everyone I have turned on to this form of creatine (creatine hydrochloride) has seen great results, including The Rock, Dwayne Johnson. I recommend taking any form of creatine with your pre and your postworkout shake. Also add 5-10 g BCAAs and 2-3 g of beta-alanine to your pre and postworkout shakes. I will post a great workout that emphasizes the chest and shoulders on the M&F Trainer website in the M&F Raw! Workouts section. You can go there and download the workout for free. Just give our web team time to get it posted.

Q: Hi Jim! your articles and videos have been very helpful. I'm new to your blog, and more or less new to fitness in general. I recently decided to take control of my life. i'm a 24 year old male, currently at 244, 5'9". 6 months ago I was 264, so I have lost 20 lbs, and I've never felt better. fitness has changed my life, and I look forward to continuing my weight loss and moving towards my current goal weight of 200.

A: Hey Craig -  The ephedra, caffeine, aspirin stack was very effective and safe, as long as you didn't have any heart problems. I would not say that it's risky to use supplements for aiding fat loss. The Hydroxycut issue was an isolated case that is surprising to all of us. The majority of users reporting liver problems with Hydroxycut also had preexisting medical conditions, which set them apart from the majority of healthy supplement consumers. And remember that Hydroxycut was voluntarily pulled from shelves by its manufacturer, Iovate, not the FDA. Supplements from Iovate are among the most stringently tested on the market today. Also remember that Tylenol has been implicated in causing liver damage, yet it just gets a warning from the FDA. Yet no one is talking about how dangerous it is to take over the counter anti-inflammatory/pain killers. So please do not let the Hydroxycut case bias your opinion against natural dietary supplements. They truly can help you achieve your goals and for the most part, they are extremely safe. I'm a firm believer that supplements are safe and effective. I am constantly trying to push the envelope and gain an edge in the gym or against the guys I spar, and supplements have definitely provided that edge, allowing me to get stronger and bigger than possible without them. Yes, green tea, caffeine, and cayenne make a great and safe fat-burning stack. I personally use this stack to help me stay lean and mean. I also suggest you get in fish oil (1-2 grams) and CLA (2-3 grams) three times daily with meals.

Q: i am a big fan of the M&F raw series and also your Encyclopedia of Muscle and Strength. I was wondering if you could help me out by telling me what brand resistance bands are you using in the banded abs video, and also what type of jump rope you recommend.

A: Hello Jimmy -  Glad to hear you are such a big fan of M&F Raw! and my book, Encyclopedia of Muscle & Strength. The brand of bands I am using in M&F Raw! #28 Banded Abs is Muscle & Fitness Strength Bands by Bodylastics. These are the only bands that are hardcore enough to carry the M&F brand. You can grab your own set by going to www.strengthbands.com. Let me know how you liked them. The jump rope that I use is Buddy Lee's http://www.buddyleejumpropes.com/. You can see this jump rope in action in M&F Raw! #8 - Showtime HIIT Training

Q: Hi Jim,
I have just bought your book "Encyclopedia of Muscle & Strength" and i think it is a really great book packed full of information and programmes that have got you covered for years to come.

I am 6'1-6'2 and weighing just over 170lb (i guess you already know what my goal is lol) and i am obviously aiming to put on some muscle mass. I use to be anorexic and was 2st underweight. After a lot of research on sports nutrition and a bit on physiology i have managed to put on around 40lb in around 2 years which im happy with, i'v got myself at a healthier weight and i look and feel better for it.
Now i want to put on more weight in quality muscle mass, my goal is to get around 190lb fairly lean
I'v gone through your book trying to decide which routine i'm going to follow and then which one after that etc and i was just wondering what you would recommend. I know you have included the Lean & Large programme as well as the Strength & Size programme and i was just wondering what type of results can i expect from them in terms of muscle growth and weight increase.

I was also thinking of performing your Lean & Large programme or your 3-4 day split and add some of the manipulation techniques of reps, sets etc in to the training every now and then to keep things fresh and also challenge my body so i was just wondering how often is it best to incorporate these without risking overtraining.

A: Hi Andrew -  Thanks for the great feedback on my book. I am glad you are enjoying it. Nice job putting on 40 pounds! I would recommend for you, starting with the lean & Large program. It's hard to say how much you'll gain in size and weight, as it's independent. But 10 pounds of lean mass would not be surprising. Definitely do not shy away from adding the any manipulation techniques. You can do them as often as you like, but I suggest you mix them up to use different ones.

Q: hey jim,

A: Hey Alex - The great thing about weight lifting is that you can manipulate your program an infinite number of ways. I REALLY like what you have created here as it works for your schedule. That is the most critical lesson I can teach anyone - use the tips, techniques and workouts I create, but never hesitate to manipulate them to fit your body and your schedule. Nice work! Let me know how you do in this individualized high frequency program.

Q: Doc,
thanks for the feeedback on the BCAA's. I plan on putting lean mass in the next 3-4 months. I'm currently at 178lbs looking on to at least 190lbs. I plan to follow you advice. A serving of bcaa's in my prework out shake, a serving in my intra drink, and a serving immediately after my workout, and one serving before bed.

A: Hi Mike - Thanks for the thanks! Please let me know how the next 3-4 months turn out for you. All the best!

Q: Hi Jim,

A: Hey Asaaf - Yes, Speed Set Training is a killer...enjoy! And thanks for letting us know that you think M&F Raw! is the best. It means a lot. You should shoot for about 30-40 g of protein per meal. How much protein your body can absorb depends on the individual and what they have eaten prior to that meal.  After workouts, I typically suggest about 40 grams of protein. How many exercises per muscle group to effectively train a muscle? That depends on the muscle and how many sets you do per exercise. It also depends on your training experience. But generally speaking, for most guys who are intermediate to advanced level, for large muscle groups like chest, back, legs and shoulders 12-20 sets total. So for example you could do 3 exercises for 4-5 sets each, or 4 exercises for 3-4 sets each, or even 5 exercises for 3-4 sets each. I usually recommend 3 exercises minimum for large muscle groups to hit the muscle from an adequate number of angles. For smaller muscle groups like biceps and triceps, I usually suggest 2-3 exercises minimum, and about 9-12 sets total.

Q: I love a good cheat meal! Something sweet and savory always keeps me sane, and knowing that I'll have that treat at the end of the week keeps me on track on my diet.

A: Hi Alan - You are very welcome for all the info. It seems like you have paid great attention as your diet is right on. 1.5 grams of protein, about 2.5 grams of carbs, 0.5 grams of fat, and about 20 calories per pound of body weight is right on for mass gaining. I would stick with that. Yes, I would suggest a pre-breakfast whey shake. Going with either fruit or fast carbs will work. The fast carbs will work great, but some guys worry it will add fat. For them I suggest fruit, which although is slower, does get its fructose to your liver fairly fast, which shuts down muscle breakdown.

Q: Hey Doc great videos. Hope all is well with you. I have used a lot of your exercise videos and also found new exercises by tweaking them. My question is about L-Arginine. Granted it is found in most supplements. What I wanted to know is when is the best time to take it? Before a workout? or before going to sleep? Thanks and keep up the great work you have helped so much!

A: Hey Tom - Glad to hear the videos have helped you. Arginine is best taken without food. I usually suggest taking 3-5 g first thing in the morning before eating, 30-60 minutes before workouts and about 30-60 minutes before bed.

Q: Hey Jim,
I found that I had more questions about the exersise after I tried it, and after I saw M&F RAW #30. My first question isnt really about the workout persay, but about when to do it. I HAve started running 3-5 miles a day, depending on if I have soccer practice or not. My question is, sould i do my running before or after my workout. So far I have been doing it after I run. My second question has to do with the workout in the october edition, and the M&F RAW video. Towards the end, you said that it is wise to workout chests and backs because the back doesnt get fatigued during a chest workout. The October edition however put Chests and Triceps on the same day. What I am trying to get at is will it be okay to "switch it up" a little, and make it Chests and back, Triceps and legs, then Biceps and calfs? Thanks for the tips and support.

A: Hi Will - Definitely do your running after the workout. You'll be stronger when you lift and you'll burn more fat when you run. I only suggested doing opposing muscle groups like chest and back for the Speed Set Training, as it will fatigue all the assistance muscles as well. That is not such a concern for other workouts like the Shock Training Program in the October 2009 issue of M&F. So you can train chest and triceps on other workouts. I just wouldn't recommend that for Speed Set Training. However, if you want to switch up the muscle you train together for Shock Training, go right ahead and do what you feel works best for you.

Q: Hi JIm,

A: Hey Christhian: For HMB, I would suggest you take 2-3 grams of HMB with 3-4 meals each day. Yes, it is safe for someone with hypertension. In fact, there is some research that suggests that HMB may help to lower blood pressure and cholesterol.

Q: Hey Jim,

A: Hi Matt - Yes, attaching the Bodylastics bands to the bar or dumbbell is a great way to increase muscle strength and power, as well as muscle growth. Go to the M&F Trainer website for numerous workouts that use bands with barbells.

Q: Hi Jim,

Firstly, massive thanks for the M&F Raw! vids - the tips are awesome and have helped me loads. I've been recommending them to all my friends too, by far the best advice I've found on the net.

I've been working out on and off for 3-4 years whilst at college, and I've just got back into training seriously after graduating. Throughout that time, I've always followed the advice on the little card on weight machines regarding breathing - that is, breathe out during the exertion part of the movement, and breathe in on the return. They always say "Never hold your breath".

However, in M&F Raw! # 22, the Zercher Squat, you appear to be holding your breath during the exertion, and breathing out at the top of the movement. Firstly, am I correct? On video it is hard to tell. Secondly, what is your advice regarding breathing during exercises? I've been tempted to try holding my breath during heavy lifts - it seems the intuitive thing to do when doing some short, strenuous lifting - but I've been afraid because of the warnings on these machines. Are they scaremongering? Or is there a proper technique?

Many thanks and kind regards,

Adam

A: Hi Adam - Glad you are finding that the M&F Raw! vids are "awesome" and the best advice on the internet. I'll keep trying my best to keep delivering the best advice possible.  And thanks for passing the word and recommending them to others. Yes, the "never hold your breath" recommendation is an overly cautious and they are scaremongering. They worry due to the fact that it increases your blood pressure. Yet holding your breath during the exertion increases the pressure in your chest and abdominal cavity, which helps to support your spine. Unless you have a problem with hypertension, I say that it's more risk not to hold your breath and support your spine when lifting heavy weight. Just be sure to exhale as soon as you hit the top of that rep.

Q: Jim,A: Hi Ethan - Glad to hear you think the new M&F Raw videos rock! Your feedback helps me to ensure that I stay on track and deliver the info you need in a format that works. There are a number of signs that your body will use to tell you if you are overtraining. The most obvious is excessive and prolonged muscle soreness. Another obvious sign is feeling tired and rundown all the time and having multiple sore joints. Other signs include a drop in muscle strength, a drop in body weight, loss of appetite, insomnia, and feeling depressed. Also, if you normally monitor your resting heart rate, an increase or decrease from its normal rate is another indicator that you may be overtrained. However, as long as you are getting ample sleep and nutrition, then overtraining is hard to reach. In fact, research shows that those taking an amino acid supplement rich in the essential amino acids found in whey protein were able to avoid the symptoms of overtraining even though their training was designed to intentionally induce overtraining. In addition, the supplements creatine and glutamine have been shown to enhance recovery, which can further help to prevent overtraining. But then consider what a typical day of physical activity our ancestors experienced just to survive the day, do you really think an hour or two of exercise is going to push your body into a state of overtraining? Yes, overtraining is possible, but typically that is seen only in athletes training several hours a day, every day.  Or in cases where your immune system is overworked (fighting a cold) and you are training intensely. And of course, for certain individuals, it does happen just from training with too much intensity for too long. The key is listening to your body for those signs. I usually don't recommend taking time off from training unless you sense that your body needs it. It's never a bad idea to take 1-2 weeks off when you just feel your body needs it. For example, the repetition may take its toll on your joints, especially as we get older. A two-week hiatus to let your joints recovery is not a bad idea.  The good news is that research shows that taking several weeks off from training will not have a significant impact on your muscle strength or size. And as I mentioned above in the answer to Josh F's question - in the December issue of M&F, look for my huge article on recovery called, Full Recovery. It will also have an online article that teaches you how to test your body's recovery abilities so you can determine how long to rest between workouts.

I have something to confess to you. I'm a cheater. That's right, as I sit here and write this blog I am spooning creamy and delicious Ben and Jerry's Cookie Dough ice cream into my mouth.  The reason it tastes so good, besides the fact that it contains too many grams of carbs and fat, is that I have been following a fairly strict diet all week. But tonight is my reward. It's cheat night! Not only did I have orange chicken and chicken chow fun for dinner, now I'm enjoying my well-deserved dessert. I'm all about dedication. I train 6-7 days per week and follow a well-planned diet. After all, growing lean muscle is a full-time job. You need to have your day planned to supply yourself the nutrients you need when you need them. And even though I enjoy training and eating a clean diet, I find it's important to let loose every once in a while and really enjoy myself. And I choose to do that on Saturday nights. Something else I like to do on Saurday nights is answer your questions. Let's get to it.

Hi Joel: Yes, it is possible to gain muscle mass without strength. This is due to the fact that a lot of gains in muscle strength are due to the ability of the nerves that direct the muscles to contract to work faster and more synchronously. This can happen without an increase in muscle size. On the other side, muscle growth occurs due to the metabolic changes that occur within muscle, which leads to a higher increase in anabolic hormones and growth factors. The best way to do this is through training with higher reps (8-15) and low rest periods between sets, which is not the best way to increase muscle strength. That's not to say that increasing muscle strength does not lead to increases in muscle growth. And I suggest that you should consider taking a period of at least 4 weeks to focus on increasing your muscle strength. This can help you to use heavier weight for the same reps or get more reps with the same weight, which can lead to increased muscle growth. Does that help?

Hi Jason: Nice to hear that the M&F Raw! videos have been inspiring. Yes, alcohol can aid fat gain. It also can blunt muscle growth by decreasing testosterone. Plus it messes up your sleep, causing you to release less growth hormone.

Hey Rick: If you do cardio immediately after weight training, which I'm assuming you do based on your question, you should wait till immediately after the cardio is over to consume your protein and fast carbs. This is especially true for the carbs, which would blunt fat-burning during the cardio workout.

Hi Adam: I am so sorry that your original question went unanswered. That certainly was never my intention. It must have fallen through the cracks. It does sometimes get tough keeping up with writing articles for the magazines, doing videos for the website and trying to reach out to as many readers as possible. My sincerest apologies for dropping the ball on your question. Thank you for giving me a second chance to help you out. And thank you for the kind words. I will definitely be keeping up the Raw! videos and everything else. At 6' and 150 lbs, you must be fairly lean. And I'll assume you're fairly young and have a fairly fast metabolism. If I am right, then I would suggest you bump up your carbs to 300 g on the workout days. That's 2 grams per pound of body weight, and that's on the low side for gaining mass. Just cut back slightly on the fats (even though they're healthy) those days to keep calories around 3000.

Hey Will: Yes, the article I was referring to, Shock Training is in the October 2009 issue (on newsstands now). The timer I use is the Gym Boss. I believe the website is www.gymboss.com. Yes, these workouts are perfect for a 17-year-old...as long as you've been training consistently, which it appears you have been. If not, then you need something with fewer total sets per muscle group. Let me know if that's the case and I'll point you in the right direction.

Hi Assaf: A hello to all the M&F fans in Israel! I am happy to hear that M&F Raw! has fans in Israel. It is very rewarding to know that those videos are helping people all over the world. And most off all, I am very glad to hear that the Raw! videos have inspired you to learn even more and that they helped you take it to the next level. As far as isolation exercises go - they are very important for building muscle. That's because they force the target muscle to do the majority of the work, which stimulates more of the muscle fibers in that muscle. You will never be able to build a well-balanced physique without the use of isolation exercises. And just as you said, they've worked well for you! For the diet, I would suggest you get a minimum of 1 gram of protein per pound of bodyweight and a moderate amount of carbs (just over 1 gram per pound). Take a look at the Showtime Diet I created, which is on the M&F website. For you, just stick with the week 1 diet plan. And let me know how that works for you.

Hello Ismael: Great work getting your body weight down to 265 from 315 pounds! Keep up the great work!!! Prohormones are technically illegal these days. But at your age, your own testosterone levels will be enough to put on ample muscle mass. Just be sure that you are training at least two muscle groups per workout to help to boost your testosterone levels even higher after workouts. Also consider taking 2-3 grams of carnitine with your pre- and postworkout shakes. It will help to raise the level of testosterone receptors in your muscles, which will help your natural testosterone do its job, which is to grow muscle, better.

Hey Jonathan: I'm glad to know that you and your friend have a strong passion for working out and building muscle...and that you are watching the Raw! videos to learn how to work out better and build more muscle. The videos don't really go together to create a single workout. They are tips to incorporate into many different workouts. That's because the best way to work out is to frequently change your workouts. As far as my workouts...they too change very frequently. The best way to follow my workouts is to read M&F magazine. Each workout I create and put in the pages of M&F is a workout that I have followed. If you pick up the current issue on newsstands (October 2009), you can find one of my current favorite workouts in the Shock Training article I wrote. Let me know if you have any questions on it.

 

Hi Ryan: Than you for your longtime support of M&F and thanks for the kind words! As far as cardio first thing in the morning goes...a better time is actually immediately after your weight workouts. Research shows that when you do cardio right after weights, it enhances fat-burning. One reason for this may be due to the boost in growth hormone you get after the weight workout. Growth hormone not only boosts muscle growth, but also the release of fat from your fat cells. If you don't have time after weights, then just do it any time of day that best fits your schedule. As far as your homemade fat burner of caffeine, green tea extract and cayenne pepper extract - that is one of my favorites. As far as your macros go - was that a typo on cardio/abs day for protein? I'll assume you also eat 150 g protein on that day, as you should. So keep it up, you are definitely on the right track.

Hi Rhett: Glad you are enjoying the Raw! videos and that you especially found the Showtime HIIT one helpful. No, your body won't get immune to L-arginine after a couple of weeks. However, I do like to take a break off of most supps every once in a while. But that's so that you get that strong boost you notice when you first start taking a new supplement. Yes, arginine, HMB and creatine are very safe for a 16-year-old.

Hey Ben: Thank you...I am glad to hear that you think that M&F Raw! is continuing to get better and better. It is constantly evolving and I hope that it keeps getting better and better for years to come. Spotting on dumbbell presses is tricky. If you go by the wrists, it tends to not feel that natural and disrupts your normal pressing movement. Spotting by the elbows tends to be the most natural for the feel of the press. However, if you are really fatigued you may drop the dumbbells since the weight is not being directly supported by the spotter, as when you spot on the barbell bench press. However, the point of spotting isn't to really to allow you to take it to that point where you are so fatigued that you can't handle the dumbbells. The spotter should be providing just a small enough assistance that you are still doing most of the work. So I believe that spotting by the elbows is the best technique.

I have something to confess to you. I'm a cheater. That's right, as I sit here and write this blog I am spooning creamy and delicious Ben and Jerry's Cookie Dough ice cream into my mouth.  The reason it tastes so good, besides the fact that it contains too many grams of carbs and fat, is that I have been following a fairly strict diet all week. But tonight is my reward. It's cheat night! Not only did I have orange chicken and chicken chow fun for dinner, now I'm enjoying my well-deserved dessert. I'm all about dedication. I train 6-7 days per week and follow a well-planned diet. After all, growing lean muscle is a full-time job. You need to have your day planned to supply yourself the nutrients you need when you need them. And even though I enjoy training and eating a clean diet, I find it's important to let loose every once in a while and really enjoy myself. And I choose to do that on Saturday nights. Something else I like to do on Saurday nights is answer your questions. Let's get to it.

Hi Joel: Yes, it is possible to gain muscle mass without strength. This is due to the fact that a lot of gains in muscle strength are due to the ability of the nerves that direct the muscles to contract to work faster and more synchronously. This can happen without an increase in muscle size. On the other side, muscle growth occurs due to the metabolic changes that occur within muscle, which leads to a higher increase in anabolic hormones and growth factors. The best way to do this is through training with higher reps (8-15) and low rest periods between sets, which is not the best way to increase muscle strength. That's not to say that increasing muscle strength does not lead to increases in muscle growth. And I suggest that you should consider taking a period of at least 4 weeks to focus on increasing your muscle strength. This can help you to use heavier weight for the same reps or get more reps with the same weight, which can lead to increased muscle growth. Does that help?

Hi Jason: Nice to hear that the M&F Raw! videos have been inspiring. Yes, alcohol can aid fat gain. It also can blunt muscle growth by decreasing testosterone. Plus it messes up your sleep, causing you to release less growth hormone.

Hey Rick: If you do cardio immediately after weight training, which I'm assuming you do based on your question, you should wait till immediately after the cardio is over to consume your protein and fast carbs. This is especially true for the carbs, which would blunt fat-burning during the cardio workout.

Hi Adam: I am so sorry that your original question went unanswered. That certainly was never my intention. It must have fallen through the cracks. It does sometimes get tough keeping up with writing articles for the magazines, doing videos for the website and trying to reach out to as many readers as possible. My sincerest apologies for dropping the ball on your question. Thank you for giving me a second chance to help you out. And thank you for the kind words. I will definitely be keeping up the Raw! videos and everything else. At 6' and 150 lbs, you must be fairly lean. And I'll assume you're fairly young and have a fairly fast metabolism. If I am right, then I would suggest you bump up your carbs to 300 g on the workout days. That's 2 grams per pound of body weight, and that's on the low side for gaining mass. Just cut back slightly on the fats (even though they're healthy) those days to keep calories around 3000.

Hey Will: Yes, the article I was referring to, Shock Training is in the October 2009 issue (on newsstands now). The timer I use is the Gym Boss. I believe the website is www.gymboss.com. Yes, these workouts are perfect for a 17-year-old...as long as you've been training consistently, which it appears you have been. If not, then you need something with fewer total sets per muscle group. Let me know if that's the case and I'll point you in the right direction.

Hi Assaf: A hello to all the M&F fans in Israel! I am happy to hear that M&F Raw! has fans in Israel. It is very rewarding to know that those videos are helping people all over the world. And most off all, I am very glad to hear that the Raw! videos have inspired you to learn even more and that they helped you take it to the next level. As far as isolation exercises go - they are very important for building muscle. That's because they force the target muscle to do the majority of the work, which stimulates more of the muscle fibers in that muscle. You will never be able to build a well-balanced physique without the use of isolation exercises. And just as you said, they've worked well for you! For the diet, I would suggest you get a minimum of 1 gram of protein per pound of bodyweight and a moderate amount of carbs (just over 1 gram per pound). Take a look at the Showtime Diet I created, which is on the M&F website. For you, just stick with the week 1 diet plan. And let me know how that works for you.

Hello Ismael: Great work getting your body weight down to 265 from 315 pounds! Keep up the great work!!! Prohormones are technically illegal these days. But at your age, your own testosterone levels will be enough to put on ample muscle mass. Just be sure that you are training at least two muscle groups per workout to help to boost your testosterone levels even higher after workouts. Also consider taking 2-3 grams of carnitine with your pre- and postworkout shakes. It will help to raise the level of testosterone receptors in your muscles, which will help your natural testosterone do its job, which is to grow muscle, better.

Hey Jonathan: I'm glad to know that you and your friend have a strong passion for working out and building muscle...and that you are watching the Raw! videos to learn how to work out better and build more muscle. The videos don't really go together to create a single workout. They are tips to incorporate into many different workouts. That's because the best way to work out is to frequently change your workouts. As far as my workouts...they too change very frequently. The best way to follow my workouts is to read M&F magazine. Each workout I create and put in the pages of M&F is a workout that I have followed. If you pick up the current issue on newsstands (October 2009), you can find one of my current favorite workouts in the Shock Training article I wrote. Let me know if you have any questions on it.

 

Hi Ryan: Than you for your longtime support of M&F and thanks for the kind words! As far as cardio first thing in the morning goes...a better time is actually immediately after your weight workouts. Research shows that when you do cardio right after weights, it enhances fat-burning. One reason for this may be due to the boost in growth hormone you get after the weight workout. Growth hormone not only boosts muscle growth, but also the release of fat from your fat cells. If you don't have time after weights, then just do it any time of day that best fits your schedule. As far as your homemade fat burner of caffeine, green tea extract and cayenne pepper extract - that is one of my favorites. As far as your macros go - was that a typo on cardio/abs day for protein? I'll assume you also eat 150 g protein on that day, as you should. So keep it up, you are definitely on the right track.

Hi Rhett: Glad you are enjoying the Raw! videos and that you especially found the Showtime HIIT one helpful. No, your body won't get immune to L-arginine after a couple of weeks. However, I do like to take a break off of most supps every once in a while. But that's so that you get that strong boost you notice when you first start taking a new supplement. Yes, arginine, HMB and creatine are very safe for a 16-year-old.

Hey Ben: Thank you...I am glad to hear that you think that M&F Raw! is continuing to get better and better. It is constantly evolving and I hope that it keeps getting better and better for years to come. Spotting on dumbbell presses is tricky. If you go by the wrists, it tends to not feel that natural and disrupts your normal pressing movement. Spotting by the elbows tends to be the most natural for the feel of the press. However, if you are really fatigued you may drop the dumbbells since the weight is not being directly supported by the spotter, as when you spot on the barbell bench press. However, the point of spotting isn't to really to allow you to take it to that point where you are so fatigued that you can't handle the dumbbells. The spotter should be providing just a small enough assistance that you are still doing most of the work. So I believe that spotting by the elbows is the best technique.

It was Tuesday night, about 11:00 pm, when my wife returned home from picking up her sister at LAX. Gold's Gym closed at midnight. I figured that with a quick sprint on my bike to Gold's I could have a good 30 minutes to work my back. That would suffice as long as I didn't rest much between sets. So I went for it.

I made it to the gym right on schedule at 11:30 PM. The gym was fairly dead except for a handful of the hardcore members getting  in their late-night workouts. The Smith machine was free so I started my back workout with one-arm bent-over Smith machine rows with no rest between sides. I just switched from arm to arm. (To read a description of this exercise, check out page 262 in my book, Encyclopedia of Muscle & Strength. I'll also do this exercise as a M&F Raw! video in the near future.) After a couple of rounds of this the fatigue set in and I decided to strip off some weight.

As I was removing plates, I watched a young guy with a good build perform deadlifts out of the corner of my eye. Before I could start up again, he approached me and asked, "Would you mind watching my form?" I said, "Not at all, but what exercise are you doing?" Of course, I was thinking in the back of my mind, "I'm losing precious time on my own workout." But I never miss the opportunity to help someone who asks for assistance. He replied, "Romanian deadlifts." Then he proceeded to do standard deads. When he finished the set, I told him that he was actually doing regular deadlifts and that if he wanted to do true Romanian deads he should use less legs and more hips. I showed him the basics.

Then he referred to a laminated workout pull-out. I asked to see it. Turns out it was from my Freq Out program in the August 2009 issue of Muscle and Fitness. I said, "I actually wrote that workout." He replied, "Really?!" I said, "Yeah, I'm Jim Stoppani, senior science editor for Muscle & Fitness." He looked rather surprised and a bit skeptical, so I showed him my ID. Then he asked me some other questions he had on the program. As we talked, he told me his story. His name was Joe and he was preparing to return to Iraq. Yes, return. He was in the infantry and his last duty in Iraq left him with a broken back and injured shoulder, resulting from a buddy throwing him down a full flight of stairs in an effort to save him from taking a few rounds of gunfire. Joe avoided getting hit, unlike the buddy who saved him, but he suffered the injuries from the fall. But he has made a great recovery, which his doctors attribute to the fact that he was so strong and in such great shape before the injury. That and the fact that he incorporated weight training in his recovery as soon as possible after the injury.

Joe showed me his photos from Iraq on his iPhone as I managed to sneak in a few sets of pulldowns and seated rows before the gym closed. It turned out to be a real lousy back workout. But it was the best lousy back workout I had ever done. After all, I got to personally help a longtime M&F reader and a true hero. That's what this job is all about, but it's not often that I get to see those I help in person. So what if one back workout wasn't the most intense workout I could do? I have plenty of other opportunities to train back. Who knows when I'll have the next opportunity to personally help out an M&F reader.

Let's move on to the QnA's.

Hey David: Thanks!  You gained 25 pounds in a little over a year?! The proof is in the pudding, as they say. Given that, I'd say your program is working very well for you. Who cares what works for every one else. The key is finding what works for you. One question I have is about your rep ranges. Do you ever change them up from 5 reps per set? That is really the only change I would suggest you make. Keep up the great work!

Hi Will: Welcome to the M&F Family and thanks for the congrats. I have a great program for you. Pick up the October issue of Muscle & Fitness magazine and turn to my article Shock Training on page 108. This workout will build power, strength and muscle size. Let me know if you have any questions about it.

Hey Joel: Thanks for the great idea of putting the QnA's in a separate section. I forwarded your idea to our internet team. We'll see if they can develop a section for this. In the meantime, this format will have to suffice. : )  

Typically, when you have a muscle area that is lagging in development, it is often due to genetic factors. However, that is not to say that you can not bring up the lagging area with proper training. Just be realistic in how much you'll be able to bring up that area and realize that it will take a LOT of focus to bring it up. That means that not only will you need to use the proper exercises to target that muscle area, but you'll also need to do those exercises at the right time in your workout and use the proper intensity-boosting techniques to use with those exercises. The close-grip bench press and dips are great overall triceps mass builders, but are not the best exercises to isolate the lateral triceps. That's because these are multijoint exercises that use, in addition to the triceps, other muscle groups like pecs and delts. Rope triceps pressdowns, on the other hand, are a great exercise to target the lateral head. Just make sure you use a long-enough rope attachment so that you can keep your torso upright when get to the bottom of the move and your arms can fully extend to the sides of your thighs. The black, thick rope attachments with the rubber ends that most gyms have are not long enough to properly hit the lateral head. Another tip on this exercise is to try a thumb-over grip. That means, don't wrap your thumb around the rope. This will help you to use less forearm muscles and help you fucus on pushing the weight down with just the triceps, particularly the lateral head. Since you have a large left lateral head than right, I suggest you do one-arm rope triceps pressdowns. That way the right arm has to do all the work on its own and not ride along while the stronger left triceps takes over. Doing the one-arm version also helps to prevent the rope from being to short, as you will stand to one side and bring the rope down to your side. Start with right arm and let it determine how many reps you will do on each set. I suggest you use a technique on these known as Extended Sets. That means after reaching failure you continue the exercise, but with a slight change in biomechanics that makes the same weight easier. For example, do triceps pressdowns with a rope to failure. Then immediately remove the rope attachment and attach a D-handle attachment and continue doing as many reps as possible with the same weight using an overhand grip. Start your triceps workouts with four sets of these using a weight that allows you to complete 8-12 reps. Follow with 3-4 sets of close-grip bench presses for 8-10 reps per set. Be sure to watch M&F Raw! #20 - Close-Grip Bench Press to make sure your grip is correct on these. On the last set of these, do 2 rest pause sets. That is, after reaching failure, rack the bar and rest 15 seconds, then continue to failure. Rest another 15 seconds and continue to failure again. Next do triceps kickbacks as these are another great triceps lateral head exercise. However, I suggest you do these with a cable to keep the tension on the lateral head throughout the full range of motion. Do these with a rope attachment to keep your hand in the neutral position. Do four sets per arm, without resting, and just going from arm to arm. Again, start with the right arm. Choose a weight that allows you to complete 15 reps on the first round. If this isn't enough to have your triceps blasted, you can finish with 2-3 sets of triceps dips. However, if your triceps are too fatigued to allow you to do more than 5 reps on dips do cable triceps dips as seen in M&F Raw! #9 - Cable Triceps Dips. Do these for 12-15 reps, doing one drop set on the final set. That is, after reaching failure, drop the weight by 20-30 percent and continue to failure. Be sure that you do NOT do this workout after training any other bodypart and do it first in your workout. You can follow it with biceps or legs.

Hi Michael: Glad you like the power cardio workout...it works great! I'd follow the Power Cardio up with a whey shake and some fast carbs. But since it's only done for fairly short duration, I would stick to about 20 g whey and 20-40 g carbs.

Hi Brian: I will DEFINITELY keep the M&F Raw! coming. Yeah, a LOT of guys have trouble with their calves. I never had great genetics either for building huge calves. However, I have found a few tricks that have helped to bring them up. The most important trick is variety. As you said, certain things worked, but only for a few weeks. That's why you want to constantly change it up...every single workout. Go heavy one workout, very light another, moderate weight another. Do as low as 5 reps per set in heavy workouts, and as high as 100 reps in light workouts. Also consider how you can hit your calves in your cardio workouts. Try running hills (outdoors or on the treadmill), go bicycling, especially up hills, and try jump roping. I also suggest you ad some power training to your calf work. That is, doing quick and explosive reps with light weight. One great exercise to start your calf workout with that develops power and can help to build bigger calves are what I call Calf Jumps. These are similar to the jumps that ballet artists do, where you have very little bend in the knees and most of the explosiveness of the jump comes from the ankles. Do 2-3 sets of 5-10 reps at the start of your calf workout. This exercise will train your calves to call on more of the fast-twitch muscle fibers, the ones that grow the biggest.

Hi Cade: That is definitely a solid cardio program of HIIT. The only questions I have are regarding your progression. How long have you been doing this? Is it getting easy? One thing you need is to constantly make it more challenging. So the only change I would suggest is to start shaving time of the walk intervals and make up the time shaved off by doing more total intervals. For example, change the one-minute walk to 45 seconds. Since you do 10 intervals, that cuts off about 150 seconds, or just over 2 minutes. So add an extra interval or two, doing 11-12 intervals total. Then eventually drop the walk time to 30 seconds, and again add another one or two intervals. Make sense?

Hey Jason: Thank you so much for the kind words and support. I am thrilled to hear that you appreciate my articles, book, and videos. It especially means a lot coming from a kinesiology major! Shoot me an email at jimstoppani@gmail.com and I can help you get more info for your project.

Hi Joe: Glad to hear you are enjoying my articles and my book, Encyclopedia of Muscle & Strength. I really like Gaspari's SuperPump 250. Definitely stick with that if it's working for you. Don't worry about the 20-beta-ecdysterone. It works well, when you get a good form of it, but it's not critical. You can definitely substitute the exercises with dumbbell versions and still get similar results.

Hello Ignacio: I am happy to hear that the M&F Raw! videos have been very helpful. You definitely need to eat above your maintenance calorie level. So in my opinion, eating about 300-500 calories above maintenance is the best option for putting on muscle mass and strength. Yes, I am always happy to share my workout routines and I offer them all the time. If you scroll through my blogs, you can see some of the workouts I do. Also, any training routine I put in Muscle & Fitness Magazine is a workout that I personally use and prescribe. The October issue on newsstands now has three workouts I frequently use: Shock Training on page 108, is a program that builds power, strength and mass. Power Cardio on page 138 is a great cardio workout that also builds muscle power. And Suicide Kings on page 190, is another cardio workout I do when I want to get outdoors. Both Power Cardio and Suicide Kings can also be found in my M&F Raw! training video series. In addition, you can see more of the routines I use in my book, Encyclopedia of Muscle & Strength.

Hi Robbin: We're all glad to hear that you're a loyal fan of M&F. Thanks for the support! I love Dymatize Elite 12 Hour Protein. You can definitely use that in place of Optimum Nutrition 100% Casein.

Hey Teddy: I train formally in kempo, but we also do a lot of MMA training (Jiu Jitsu, Judo, etc...) to be better, well-rounded fighters.

Well, I passed my third-degree brown belt test with flying colors. It was a brutal test that ran just shy of six hours. Despite the fact that I train 6-7 days per week, I was sore ALL over. And I mean muscle soreness, not soreness from taking strikes all day. Not that I wasn't sore from strikes, too! In fact, I even have bruising under my toenails. I was going to post photos of my toes, but decided they were way too gross to post here. But I'll take that 6-hour test I experienced on Saturday any day over the 1-hour red belt test we gave Thursday night. The red belt is for instructors who have not yet reached the black belt rank. To make a long story short, the final leg of his test consisted of fighting all 10 of us for 30 seconds a piece, back-to-back. That's only 5 minutes of non-stop fighting (equivalent to just one round in the UFC), but that's 5 minutes of facing 10 fresh opponents. I was up fourth and decided to go easy on him. So I got him in the clench and hit him with about three knees to the body. That caused him to drop his head so I could catch him in a guillotine. I immediately wrapped my legs around him and dropped him down to the floor and into my guard. I couldn't get him to submit with the guillotine from that position, so I rolled him over on his back and sunk it in deep...which caused him to tap immediately. But that was nothing compared to what he had coming up. As soon as he got up he had to face opponent number 5, then 6, then 7 and 8. Opponent number 8 knocked him out with a roundhouse kick to the head. After he recovered, we pulled him back up to his feet so he could continue.  Opponent number 9 warned him to keep his guard up and then immediately knocked him out with a punch to the face. Again he recovered and was pulled up to his feet to face his final opponent. Luckily he took it easy on him and only knocked him down a few times with strikes to the head. Now that's what I call a well-deserved belt. Alright, time to answer some of your questions.

Hi Brian: I wouldn't suggest you eat zero carbs, unless you're doing a severe carb depletion for an endurance event or a bodybuilding competition. However, during the carb depletion stage you would simply eat low-carb protein sources at each meal, such as beef, poultry, or fish, eggs, and cottage cheese and cheeses. You can also eat fibrous carbs, such as most vegetables, since they only provide a few grams of carbs per serving, with a good portion of them being fiber. If you're just eating low carb to drop body fat you don't need to go so low in carbs. I suggest you eat a little less than 1/2 gram of carbs per pound of body fat. So if you weigh 180 pounds, you can still eat up to 90 grams of carbs each day. I suggest you get in those 90 grams at breakfast and after workouts. Plus the extra carbs you get from the vegetables and in dairy products. As far as energy levels go, eating low carb affects everyone differently. Some people have no problem eating low carb. However, if you're used to eating a lot of carbs, then you will likely suffer a bit in energy and brain function. But that is only temporary. After a couple of weeks, your body will adjust to the lower carbs and be more efficient at creating energy from fat and protein. Most people don't give low-carb diets a long enough time for their body to adjust. You also need to make sure you're eating enough fat, especially healthy fats from nuts, olive oil and salmon. Usually 1/2 g of fat per pound of body weight is adequate. I also suggest you take 1-2 g carnitine with three to four meals per day. This will help to carry more fat into the mitochonria of cells, where the fat is burned for fuel. That means carnitine will help you get more energy and drop more body fat. You can stay on a low-carb diet indefinitely. Just be sure that you give yourself at least one high-carb day per week, eating at least two grams of carbs per pound of body weight.  

Hey Chris:  CellMass basically is a creatine product. But while most creatine products provide one form of creatine, CellMass provides several different forms of creatine to ensure you have maximal uptake utilization of the creatine. It also provides beta-alanine, which further boosts the mass and strength gains you get from creatine, as well as glutamine. In addition, it also contains ingredients that further enhance creatine's uptake at the muscle cells. NO-Xplode is basically a nitric oxide (NO)- booster. It contains the amino acids arginine, citrulline, and histidine, which boost NO levels in the body. It also contains ingredients that increase the activity of the enzyme that converts arginine into NO. In addition, it has the same mix of creatines as in CellMass. Plus it has stimulants like caffeine. If you wonder how effective these products are, a recent study found that subjects taking BSN for 4 weeks gained significantly more muscle mass and strength than those taking a placebo. See the study here in the Journal of the International Society of Sports Nutrition. 

 

Dear Dave: Thanks for the well wishes and kind words. Yes, the BCAAs and glutamine in your protein powder are the same that I recommend you supplement with. However, the reason I recommend you supplement with BCAAs and glutamine is that you need more than that provided in protein powders to boost muscle growth and decrease muscle breakdown. So add 5-10 grams of BCAAs, as well glutamine to your protein shakes.

 

Hi Robert: I am glad to hear that you have learned a lot from my videos and my book, Encyclopedia of Muscle & Strength. I recommend you take any preworkout product that contains arginine a good 30 minutes before you consume your preworkout protein shake. That's because other amino acids (such as those in whey protein) can compete with arginine for absorption by the intestines and cause less arginine to be absorbed. I definitely recommend adding BCAAs, creatine, beta-alanine and glutamine to your pre and postworkout shakes. For Kre-Alkalyn take 1.5 - 2.5 grams with your pre and postworkout shakes.

 

Hi Kunal: Great to hear that you're lovin' the Raw videos. If you look at my answers above you will see precisely what supplements I think you should take for gaining mass. But I'll give you the quick rundown here. A preworkout energy/NO booster like NO-Xplode taken about 45 min. before workouts. A preworkout shake of 20 g whey, 5-10 g BCAAs, 1.5 - 5 g creatine, 2-3 g beta-alanine, and 5-10 g glutamine within 30 minutes before workouts. And a postworkout shake of 40 g whey, 5-10 g BCAAs, 1.5 - 5 g creatine, 2-3 g beta-alanine, and 5-10 g glutamine.

 

Hey Josh: Yes, the carb depletion (3-4 days) followed by carb loading (2 days) will be very helpful for your half marathon. The point of carb depleting (by eating low carb and doing high volume exercise) is that when you are done depleting you glycogen stores in your body (mainly the muscles and the liver) and then carb up, you are able to store significantly more glycogen in your muscles than you normally can. This extra glycogen will be critical for energy during a long endurance event.

Dear Chris: I will definitely keep up the M&F Raw! videos. Dextrose, which is also known as glucose, can be manufactured from several plants, the most common source is corn. But consuming dextrose is much different than consuming grape juice. Grapes, like most fruits contain approximately 50 percent glucose (or dextrose) and 50 percent fructose. Dextrose is a high-glycemic sugar, hich means that it quickly boosts your blood sugar levels and therefore your insulin levels. Fructose on the other hand, is a low-glycemic sugar, which means it does not rapidly raise blood glucose or insulin levels. Because grape juice contains both glucose and fructose, as well as some fiber, it is a low-moderate-glycemic carb. Therefore, it won't boost insulin levels to the same extent as pure dextrose. So, if you really want to take advantage of high insulin levels after workouts, to really boost muscl growth, stick with pure dextrose or other hig-glycemic carbs like white bread, or Vitargo.

 

Hey Justin: Intravol is a great product, however, your own concoction of Gatorade and Xtend is also a good choice. In fact, I recently completed a study showing that subjects taking Xtend during workouts gained significantly more muscle mass and strengtham as well as lost more body fat, than those using just whey protein, or just Gatorade. You can check out the study here in the Journal of the International Society of Sports Nutrition.

 

Hi Ethan: Thank you! The reason that people still carry on with the myth that creatine is not safe is simply due to misinformation. When creatine first came out there were a few reports of severe cramping, as well as some deaths from hyperthermia (overheating) in athletes who happened to be taking creatine at the time. Because not much was known about creaine at the time, many people mistakenly pointed the finger at creatine, despite there being no evidence. Some "experts" also claim that creatine is tough on the kidneys, although there is no evidence to support this. In fact, there is ONLY evidence in the form of clinical studies showing tha creatine does not cause muscle cramps, and causes no other medical issues.

John: I am very sorry to hear about your accident. But I'm glad to hear you are well despite the injuries. Please click on the following link to the Diet Doctor column I write that covers this exact topic. But do NOT cut your creatine. Definitely cut your calories, mostly from carbs. And keep your protein up at 1-1.5 grams per pound of body weight. I wish you a speedy recovery and return to the gym.

Hey Christhian: If you haven't used HMB as of yet, I would recommend you try it for a few months and then swith to leucine or HMB. However, if you've been using HMB during these 5 months of training and are no longer seeing results, then yes switch over to using leucine or BCAAs.

Hey David: Glad you're enjoying the Raw vids. Going with 10 minutes of HIIT before and another 10 minutes after is a GREAT way to do your cardio. Keep it up! Yes, I recommend a morning protein shake, a pre and postworkout shake and a before bed (casein) shake for gaining size and mass, but also for maintaining.

Today is day one of my carb load phase. And here I am sitting in IHOP. There's nothing better than the taste of pancakes and syrup after four days of no carbs and plenty of biking and full-body weight lifting to deplete my body of every bit of glycogen I had stored! I need to carb up because Saturday I am testing for my 3rd degree brown belt in Shaolin Kempo. It's a 6-hour test of non-stop physical exertion and fighting. So I'll need every gram of carb I can store in my body to make it through. The creatine and beta-alanine I take will also come in handy as fighting is a lot of stop and go action. Alright, enough about me...let's get to the QnAs.

Hi Michael: Yes, we'll have several peeps from M&F at the Europa, but we won't have a booth there.

Hey Chris: I get just as excited to make the Raw! videos. Thanks for your support and excitement. I'm glad the M&F Raw! #19 - Working All the Angles, ab exercises video was painful in a "good" way. : )  BSN NO-Explode and CellMass are both excellent products (as you can attest with the results you have experienced) and won't cause you any potential health problems. So don't worry about that. Just be sure you don't take NO-Explode with your preworkout shake. Take it almost an hour before workouts and  then take the CellMass with your preworkout protein shake within 30 minutes or less before your workout. Also take another dose of CellMass with your postworkout protein shake.
 
Dear Ozgur: I'm glad you're enjoying the Raw! series and my book, Encyclopedia of Muscle & Strength. The term volume refers to how much work you during a workout. To simplify it, in bodybuilding we often refer to volume as the total number of sets you do for a muscle group. For example, if you did a chest workout that involved 3 sets of bench presses, 3 sets of dumbbell incline presses and 3 sets of flyes, the total volume would be 9 sets and that would be considered low volume. However, if you did a chest workout that involved 4 sets of bench presses, 4 sets of decline bench presses, 4 sets of dumbbell incline presses, 4 sets of flyes and 4 sets of cable crossovers, that would be a volume of 20 sets and would be considered a high volume workout. Volume is important for stimulating muscle growth, especially as you progress from a beginner to an advanced trainer you need to progressively increase volume to keep muscle growth on track.

Hi Jasaun: The workout in M&F Raw! #12 - Equipment-Free Chest Workout does hit the triceps also, but not so much biceps. To place even more focus on the triceps put your hands closer (shoulder-width grip) on these push-ups. I will plan on shooting an equipment free-leg workout when I head to Vegas for the Olympia in September. In the meantime, try body weights squats done Tabata style. To do this do as many squats as you can for 20 seconds. Rest for 10 seconds and then squat again for 20 seconds and rest again for 10 seconds. Do this a total of 8 times. It seems easy, but trust me, your legs will be blown in just 4 short minutes. You can also do this for step-ups, by stepping up on a stable chair. For core, try the plank and side plank (side plank can be seen in M&F Raw#19 - Working All the Angles. For other equipment-free core exercise, like the bridge, quadruped and superman, check out this link from the Mayo Clinic.

Hey Jens: And hello to all the M&F readers in Germany! Those tank tops I wear in many of the M&F Raw! videos are Hanes Premium Tagless A-Shirts. They are very comfortable!

Joe: Since arginine and glutamine are amino acids (which form protein) they would add the same amount of calories as 20-30 grams of protein (4 calories per gram). So if you are adding 20 grams of arginine and 20 grams of glutamine to your diet, then that's an additional 160 calories. However, I wouldn't worry about reducing your calories due to these extra calories...unless you're on a very strict and extremely low calorie diet to drop weight.

Hi Mark: Great question! One of the best resources that I am aware of for spotting techniques (how to properly spot someone on the bench press, squat, etc...) is the book NSCA Strength Training. Click on the book title and it will take you to the book's web page at Human Kinetics. They happen to be the same publisher that published my book, Encyclopedia of Muscle & Strength.




 

I have been getting so many training and nutrition questions in the comments section of my blog that I decided the answers are more interesting and helpful than anything else I can post here. For the sake of space, I am not reprinting each question. But, it should be apparent what each question is from my answer. For the original question refer to the comments section of my blog.

Adam: Regarding your question about whether or not you should do cardio while trying to gain mass - Generally speaking you should do cardio for the numerous health benefits that it offers. The best kind of cardio you can do is HIIT. This type of cardio will keep you lean without causing you to lose muscle. In fact, a recent study found that subjects following an HIIT program (without even lifting weights) and taking beta-alanine actually gained muscle mass. For tips on how to do HIIT watch M&F Raw! #8 Showtime HIIT Training. However, in extreme cases where a guy has difficulty gaining weight, it may be necessary to avoid cardio to pevent him from burning too many calories. Other reasons to skip cardio when in a mass-gaining phase include: 1) you play a sport, 2) you do a lot of physical activity most days anyway (i.e. chopping wood, walking your dog,), or your job involves a lot of physical activity (construction work, mail carrier, mover, etc...). 

Ethan: Regarding your question about what supps to take during a layoff - stick with a high protein diet and creatine as both have been found to help maintain muscle mass during inactivity. And check out the this Diet Doctor Q n A on a similar topic for other supplements to consider.

Christhian: Regarding your question about argnine and good supps for beginners - Arginine is a supplement that can increase nitric oxide (NO) levels, which increases blood flow to muscles. This increases the muscle pump you experience when you work out and can lead to gains in muscle mass and strength. If you're currently taking whey and creatine I would suggest for you to wait at least 6 months before you add this to supplement to your regimen. However, one supplement I definitely recommend you add is HMB (beta-hydroxy-beta-methylbutyrate). This is a metabolite of the branched-chain amino acid, leucine. HMB prevents muscle breakdown and stimulates muscle growth, particularly in beginning trainees (research has shown that HMB's effectiveness is not as significant for experienced bodybuilders). Take 1-3 grams of HMB with food in the morning, before and after workouts and before bed.

John: regarding your question on the best work/rest ratio for HIIT - for getting lean, definitely stick with the 2:1 ratio, especially if you're already used to it. The 1:1 ratio is good for those getting used to HIIT training or for those using HIIT for something other than just fat burning. For example, in the upcoming October issue of M&F (on newsstands August 17) I have a Power Cardio program that uses a 1:1 ratio of HIIT. But that's because this HIIT program is for developing muscle power in addition to cardio and fat loss. I'll also have an M&F Raw! video on this program as well so that you can seeit in action. Hope that helps!

Jared: Glad you're digging the M&F Raw! videos. Regarding your question about breaking up your body parts into compound moves in one workout each week and isolation moves in another workout - yes, that's a great way to break up your training. I have created several programs based on that exact concept. The only trick is for biceps, which doesnt't have many true compound (multijoint moves) except for underhand pulldowns and chins, which are back exercises that don't sufficiently target the biceps. So for biceps you may want to split it into heavy seated and standing barbell or EZ-bar curls and dumbbell curls for the first workout and in the second workout do exercises like preacher curls, concentration curls, cable curls and machine curls. And for back there are few isolation exercises, so be sure to watch M&F Raw! #21 - Straight-Arm Pullback for some back isolation exercise ideas.

Hey Matt: Regarding your question about being a diabetic bodybuilder trying o pack on mass - At 5' 8" and 205 lbs with little body fat, you have some impressive muscle mass there. The point being that you may have hit your genetic ceiling for muscle mass. That's not to say that you can't push your muscle growth further, but it may be difficult. I would recommend upping your protein to at least 300 grams per day, as I am sure you watch your carb intake closely, which has been shown to work well for diabetics. Also, make sure you are getting in ample amounts of fats, such as healthy monounsaturated fats and essential omega-3 fats, as well as some saturated fats to maintain testosterone levels.  These fats will help you recover better and grow better. I'd suggest you go with 30-40%  of your total calories from fat, depending on how low your carbs are.

Mark: Glad you found that chest workout helpful!  Regarding your question about hitting biceps with no cables or machines. Watch M&F Raw! videos #6 - Emphasizing the Biceps and #11 - Seated Barbell Curl. That should give you a good start. Also try the cross-body hammer curl (M&F Raw! video coming) where you do the hammer curl starting from your hip and curling toward your opposite shoulder.

Hey Arian: I'm glad you were introduced to the M&F Raw! videos and more importantly, I am glad they have helped you to keep your workouts effective. Keep checking back as I try to put up two new M&F Raw! videos each week. Regarding your question about doing cardio when trying to bulk up, see my response to Adam's above. Should you drink the same number of protein shakes on rest days as workout days when bulking up? Yes! Drink them as snacks in between meals. And remember that to bulk up you need ample carbs and fat as well.

Hi Dave: Regarding your question about the best kind of calcium supplemnt to take - Yes, there are numerous types of calcium supplements. Your best bet is to stick with calcium carbonate or calcium citrate. Carbonate provides more elemental calcium, but may need help of acidic food (orange juice) to enhance its absorption. Calcium citrate provides less elemental calcium per pill (so you may need to swallow pills) but tends to get better absorbed than carbonate. Citrate can also be taken on an empty stomach or with food. Calcium does compete with zinc and iron for absorption. Though you likely don't need supplemental iron, avoid taking calcium when you take a zinc supplement, such as ZMA.

Matt: I'm glad you're enjoying my articles and videos. And it's great to near that you have gotten a lot out of the M&F Raw! #1 - Reverse-Grip Bench Press video. It's a very effective exercise. Regarding your question about how fast to drink your postworkout protein shake - The faster the better, as long as it does not upset your stomach.

Although I'm not much of a gambler, I seem to spend a lot of time in Vegas. I just left Vegas, where I attended the 2009 NSCA meeting, less than a week ago. And now I'm prepping for another trip to Vegas for the 2009 Mr. Olympia Weekend to be held at the Las Vegas Convention Center and Orleans Arena, September 24-27. Whether you're a rabid fan of professional bodybuilding or not, you definitely should consider experiencing this weekend of bodybuilding, health, fitness and fun. M&F Raw! fans should definitely consider attending the Olympia Expo. Why? Because I'll be filming brand new M&F Raw! episodes live, with you, the audience, on hand, and I'll be opening the floor to answer all your training and nutrition questions. Not only will you get to experience M&F Raw! live, but you'll get to meet IFBB pro bodybuilders, UFC and other MMA fighters, as well as other athletes and celebrities. Even Arnold and Joe Weider are likely to make an appearance. Trust me, you do not want to miss this event! For details, go to http://www.mrolympia.com/
 
Recently I was helping out a longtime M&F reader with his training program. He's been following all the standard training rules, like: do multijoint movements first in your workout with heavy weight and lower reps; finish with isolation moves using lighter weight and higher reps; rest 2 minutes between sets; etc... Yet he was unhappy with the progress he's been making lately. It immediately occurred to me that his problem may be the fact that he was following the rules too closely for too long and he needed to mix things up by breaking the very rules of training that have proven to be effective for so many people.

You too may be guilty of this mistake. While the rules are important to follow as your training base, you have to remember that doing the same thing month after month will cause you to stagnate. When that happens you need to change things up, sometimes very radically. I suggested to this reader that he try preexhaust supersets. For those of you unfamiliar with preexhaust, it's simply doing the opposite of what we've always recommended you do when you train. Instead of doing multijoint exercises (also known as compound exercises) first in your routine and finishing with single-joint (or isolation exercises), you do the opposite -- do isolation exercises first and then multijoint exercises. How is that a good thing for encouraging muscle growth? The answer is: because it helps to place more focus on the target muscle group.

Using chest as an example, when you do a multijoint exercise such as the bench press, you use the deltoids, the triceps and even the lats in addition to the pecs. If you do the bench press first in your workout when the pecs are strong and not fatigued, you often don't target the pecs sufficiently. The reason for this is because the larger pecs don't fatigue as easily under all that heavy weight as do the smaller muscle groups like the triceps and delts. This means that when you reach muscle failure on the bench press and have to end the set, you likely didn't have to stop because the pecs were fatigued, but because the triceps and/or delts were fatigued. However, if you first do a pec isolation exercise such as the dumbbell flye (which does not involve the triceps or delts much) you will fatigue (or exhaust the pecs). Then when you do the bench press, your pecs will be the weak link on the exercise and you will reach muscle failure because the pecs have fatigued, not the smaller triceps or delts. This means the bench press now becomes an exercise that better targets the pecs.

The superset means you do two exercises back-to-back. In this case you do an isolation exercise first (such as a dumbbell flye) and them immediately do a multijoint exercise (such as the dumbbell bench press). Keeping with the chest theme, here's a sample chest pre-exhaust workout that will blast your pecs into growing.

Exercise                                          Sets/Reps        Rest
Dumbbell Incline Flye                      3/10-12              -
superset with
Dumbbell Incline Press                    3/6-8               1-2 min.

Machine Flye or Pec Dec                 3/12-15              -
superset with
Machine Chest Press                       3/8-10             1-2 min.

Cable Crossover                               3/15-20              -
superset with
Incline Push-up                                 3/to failure      1-2 min.

For those of you wondering what a good back isolation exercise is (after all, rows, pulldowns and pull-ups, the major back exercises, are ALL multijoint exercises), check out my new video: M&F Raw! #21 - Straight-Arm Pullback. It will be up on the M&F website on Monday. Those of you following me on Twitter will hear from me immediately when it goes up.

Michael - Yeah, Twitter is a great resource that lets me immediately send out tips and updates with links to studies and videos, so you are only one click away from great, cutting-edge information. As far as the M&F Raw! episodes on legs, yes, I have a bunch of leg training videos that will be going up. I'll have one up this week on how to target the different quad muscles with leg extensions. And you'll know right away when that video goes up thanks to Twitter!

Jacob - Great to hear that you've figured out your weight issues and have been making progress with leaning out. At 181 pounds you are the exact weight that we base most of our nutrition programs off of. All the sample diets we give are for the 180-pound male, but work well for those weighing about 160-200 pounds. So check out the pages of M&F (or muscleandfitness.com) for any one of our numerous get-lean diets that very effective. For example, check out the Show Time diet in the July 2009 issue or click here.

William - Yes, one way to pair muscle groups is to train the larger muscle group first and then follow with a smaller muscle group that assists that larger muscle group. Triceps are involved in many chest exercises (like the bench press), as I explained above. Biceps are involved in most back exercises (as I explain in M&F Raw! #21 - Straight-Arm Pullback). That means these arm muscles get a thorough warm-up while training the larger muscle group. So it makes sense to follow up by directly training them. However, because those smaller arm muscles will be fatigued from helping out during the larger muscle group workout, you may not be able to go as heavy on the specific exercises for triceps and biceps. If this muscle group pairing is not helping your arms grow, then I suggest you stop training this way and train triceps separately from chest, and biceps separately from back. For example, you can have one workout devoted just to triceps and biceps.

Kurtis - As I mentioned above, I hit Vegas frequently. But mostly I am working, which leaves little time to get to enjoy much of the Vegas fun. It's too bad you're missing the Olympia fun by only a couple of weeks! I can tell you one amazing restaurant though -- Mario Batali's Enoteca San Marco in the Venetian. Anyone else have some good Vegas tips for Kurtis? For traps, I love to work them on the Smith machine with two great exercises. The first exercise is one-arm shrugs. You can see this in more detail in my book, and I'll also be doing an M&F Raw! video on this exercise in the near future. The other great exercise is the behind-the-back Smith machine shrug. It's a gr