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.