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,
Thanks! It does help. It gives me some peace of mind knowing that I may not be able to systematically increase the weight EVERY week but that I am still making some progress...even if I can't see it immediately. Though concerning the strength training I usually do sets of declining pyramids (which I first saw in M&F Rock Hard Challenge) where I do some warm-ups then do a sets of 5, 8, 8, 12-15. So I already incorporate some strength training but maybe not enough? My question has to do with nutrition. Are there any fruits or vegetables that you don't recommend? Some things are more abundant at this time of year (corn). While others are more or less on sale (pears, grapes) (I still eat an apple before working out) Thanks again!
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.
My questions is about REST!!!! this is my current training split
Monday- chest,back
Tuesday OFF-or I do a leg workout
wenesday-arms
thurs-sholders and traps
friday-rest
Saturday- This is when I have a partner so usually (heavy) chest
sunday-rest
I am wondering if am allowing enough rest for my muscles in between training, especially on chest. Must guys are telling me two days for each body part,but its hard sometimes because I started school so I have to squeeze in training when I can even if it means doing to major parts a day(chest and back).So is a day rest OK for chest or should I change my schedule to allow two days rest? I think allot of guys like me who are just starting out in the gym have trouble understanding rest time(sounds like a good idea for a raw episode lol) any suggestion would be appreciated.
p.s I feel that a strict diet is impossible w/out at least one cheat day
Keep M&F raw coming!!!!!!!!!!!!!!!!
Thanks
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.
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.
I was looking at the video where you discuss the BCAA study you presented recently. In regards to fat loss and supplementation in general, I have the following question:
In addition to protein shakes and BCAA's, I've read alot about the ECA stack. although isolated ephedrine is now illegal in the U.S. from what I can tell, I was wondering what your thoughts were on this stack? I'm not sure if you've discussed it in the past, but I feel like your input would carry more academic authority than that of the arm-chair nutritionists that tend to populate the forums of the internet. It seems dangerous, and if the recall of Hydroxycut is any indication, trying to depend on chemical cocktails to produce faster weight loss seems to be a risky equation. Could you tell me what your thoughts on the ECA stack are? and are their any supplements you would recommend in addition to BCAA, or more traditional fat burners like caffeine, green tea extract, and cayenne pepper extract?
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.
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,
I have a question about the high frequency workout program you developed.
It's a program for 6 days a week, but my problem is I can only train
3-4 days a week. But i like the program not only that you train a
musclegroup more than just ones, but I like the exercises and the reps
and everything. When I have 3 days to work out I do two times upperbody
and 1 time arm and legs, this is because I play soccer as well and I
don't want to overtrain my legs.
example:
week1: I take the Monday training of the program,
the Tuesday training (with the legs and arms)
and the Wednesday training
week2: I start with the Friday training of the program
than I do the Thursday (legs and arms)
and for the upperbody I'm back at the Monday training.
I know 6 day training a week with this program is much better but this is all the time I have.
So is it a good idea to train like this or do you say, Stop immediatly!
ciao
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.
You have been very helpful.
Till then Doc,
Mike
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,
First I want to say that the speed set is one heck of a workout! Again proving that M&F raw! is the best!
I have a couple of questions to ask:
1.What is the proper intake of proteins per meal? is it true that the body can absorb 30 g per meal? In the same way how much protein is needed after a workout in grams?
2. How many different exercises would you recommend for a single muscle group to be effective? to really trains the muscle.
Thanks again for the great vids, info and all of the fitness education!
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.
I have been reading your articles and watching the vids for awhile now and have picked up many great tips and learned more than i ever new existed about training and nutrition. I want to say thank you for all the great info!
Now for my question, well more of a diet and training critique for you. Even though I don't want to be a contest bodybuilder I am going to start my first real mass gain in a few weeks and I will be using a calculated mass gain diet (don't mind some fat gain but not too much). I have researched and put together what I think will work for me, a lot of it comes from your suggestions. To start with I am 22, 5'9" 150 lbs, and have been lifting very consistently for a few years. Shouldn't 1.5 g protein/lb bodyweight be plenty for my needs? Also, at least .5 g fat/lb? The rest of my calories will then come from carbs (always slow carbs besides postwo! and no junk food of course, and plenty of fruits and veggies). Using these ratios my diet will consist of: ~225 g protein, ~80 g fat, and ~370 g carbs, totaling ~3100 calories. Any suggestions for my diet? One more thing, hope you don't mind. Do you suggest a whey shake and fruit upon waking, then a second breakfast later and if so should the carbs at this first breakfast consist of fruit or a fast carb? Thanks alot in advance, and I hope you get to help with some input!
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.
Will
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,
First, I would like to thank you for your time and dedication in answering question from viewers. It's great to be able to ask a professional about nutrition and fitness in such an open forum. Thanks!
Quick question about HMB: How many capsules a day would you recommend for a first-time user like me? Pre- or post-workout, both? Does it have any side effects for people like me with hypertesion?
Cristhian.
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,
Really have become interested in the Bodylastics strength bands mentioned on here a bit. Before purchasing, I wanted to ask a few questions - would these be to ok to use with regular attachments also, like an ez curl bar, lat bar, or barbell? Also, do you have any recommendations on using this along with free weights in the same workout? Maybe for chest along with dumbell presses, I seen a video here of using it on a incline bench and just attaching the handles to the end of the barbell.Thank you for any advice
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,
AdamA: 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,Hey! Your new M&F Raw videos rock...as usual. Quick question for you...how do you know if you are overtraining? Also, should you set aside some time to not train in order to let your body rest...how much time for rest would be ideal?
Thanks!!
Take care.
-Ethan
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
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.
Thnaks 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...
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
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,
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
Hi Sir,
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? Would you please define.
Thanks
Hello Doc. 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
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
HEY JIM!
Still diggin the videos and articles, as well as your blog, I really am enjoying this blog from the start, since I am a student of Kinesiology and (God-willing) eventually working towards a Graduate in Exercise Physiology. I was wondering specifically what your post workout looks like. I understand a mix of whey, casein, soy plus fast carbs. But, just for the heck of it, what specific fast carbs do you use the most often?
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.
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
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
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!!
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.
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
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
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
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
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.
thanks,
will
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