If you're wondering what this photo is, it's an X-ray of my lumbar spine (lower back). And while I don't expect many of you to be orthopedists, I am pretty sure that you can easily see the problem with my spine. If you look at the vertebra that's circled, you will notice it is shaped like an Indian arrowhead and does not have a more square shape like the other vertebrae. This is known as a hemivertebra, which basically means, "Dude, a good hunk of your spine is missing!" This problem was discovered when I was 13 and had a horrible crash while racing my 125 CC Yamaha in an amateur Moto-X race. At that age, I had already been lifting weights for more than half my life. Of course, that prompted the doctor to tell me that with this back problem I should never lift weights again. He also recommended fusing my spine. I decided to not take either recommendation.
Instead, I used weight training to strengthen my back musculature to support my less than adequate spine. This has worked out very well as it has prevented my back from being a huge weak link, which it should be by the looks of it. That's not to say I haven't had my problems with it. Like what happened about a month ago. The date of this X-ray was September 22, 2009. That was just days before my trip to the Mr. Olympia. The reason for the X-ray was the fact that I was in severe pain due to a deadlifting injury. To make a long story short I was doing deads on a very hot night. My grip was getting sweaty and I was doing high reps. On the tenth rep my grip slipped in the top position, which was just enough to cause me to move my body just enough in the wrong direction to really aggravate my back condition. That resulted in severe back pain and a lot of numbness in my left leg. This happens to me every once in a while. I hate the set back, but it really makes me appreciate it when my back is fairly healthy... despite the huge hunk of bone missing from it!
But I'm finally back on track after almost a month of "taking it easy". That basically entailed training around the injury. So I did 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. All these techniques I used to make excessively light weight feel harder than it was, so I could train my muscles without aggravating my back. It was a nice change of pace. But this week I'm finally back to training heavy. I also got back to my dojo to do some fighting. That was the one thing I had to give up. With weight lifting I was able to train around my back problem, but when it comes to fighting, there's just no way to go easy on your back. So I did my month of penance and am so happy to put the fingerless gloves back on!
So when injuries (be them acute or chronic) strike you, be smart and train around them. Use intensity techniques to make light weight more intense so you can blast your muscles without blasting your injury. Instead of being negative about it, use the limitation as a means to learn how to train using different techniques. Maybe you need to do all single arm exercises, or all machine exercises to be able to train around your injury. Chances are if you train smart, not only will your injury be able to heal, but your muscles may also respond well to the new style of training. Stay positive and realize that you will soon be back in the saddle again.
Now for the QnA's. I am getting so many these days that it's tough to get to them all each week. So if you're question wasn't answered this week, look for my answer next week. I apologize for the delay, but unfortunately there are only so many hours in a day.
Q: Hello Jim,
I have been working out for about 16 years when I started I was very
skinny so I am extremely happy to have stuck with it over the years. I
work out about 4 days a week, but would like to possibly try to fit all
body parts into 3 days with weights and one day doing yoga (but I am
scared to lose my mass). The reason for the yoga is I am tight and
sore too much, I think stretching and being more flexible would be very
good for me.
My questions are do you have a workout that I could accomplish all body
parts in 3 days a week. Also, I read your article on Muscle confusion
in the latest issue but can?t find anything of value on the topic via
the web. If you have a muscle confusion workout that could fit into 3
days a week and could last me a couple of months that would be amazing.
I would really appreciate your help.
Thanks,
Joe
A: Hi Joe - I can't give you a muscle confusion workout, as I'd have to list every single workout for you over the next 6 months to 12 months and longer. That would have to be something you come up with on your own. One reference that can help you do that is my book, Encyclopedia of Muscle &Strength. There are tons of 3-day training programs that you can use to build your own Muscle Confusion plan. You can also visit the Muscle & Fitness Trainer page by clickng on the M&F Trainer tab above. It will create free 3-day training programs for you that you canhave changed as frequently as you like to create a nice muscle confusion plan. And yes, I agree, some flexibilty will do you good and gets more critical as we age.
Q: Hey Dr. Stoppani,
I have a couple questions that I would like for you to answer in an
upcoming blog. I think that other readers will find them relevant, too.
1) I have been lifting seriously for a year and a half. Unfortunately,
I have noticed some unsightly stretch marks on my inner thighs,
armpits/chest and biceps. My bodyfat has remained relatively low (8-9%
& and my waist is still 33") during my weight gain, so the weight is
mostly muscle mass. I realize that my rapid weight gain is to blame for
the marks. Do you have any suggestions as to prevent further marks from
developing, and how to decrease/eliminate the present marks? I would
0clike to continue gaining muscle mass, but do not want the stretch
marks. How can I control the increase in muscle to ensure slow but
steady growth?
2) BSN recommends taking TRUE-MASS immediately after you workout. BSN
claims that the fats "amplify testosterone production." However,
don't
complex carbs and fats slow down absorption in your hungry muscles? I
do take TRUE-MASS as a meal replacement, but not after workouts. Should
I?
Thank you!
Ed
A: Hey Ed - I'm not sure I've ever had anyone ask me to help them slow down their muscle mass gains. I guess the best way to do that would be to ignore all my advice! :)
Seriously though, most wish they had your problem - growing too fast. Sretch marks are a part of muscle mass gain. And certain individuals are more susceptible to them than others. You can try certain cosmetic products that pregnant women use to help prevent some of the stretch marks they experience. Or you can do what I did and just cover them all up with tattoos! :)
As far as the True Mass goes, yeah it's a great meal replacement. And you're right, fats caan slow doen the digestion of fast protein and carbs. So I would say the it's not the best option for after workouts, but it will do in a pinch.
Q: hey jim
thanks for all the help u have give me.its really
helping me out.A question I still have though is how do i hit mainly
the inner chest.the thing is i work out here at home so i cant do cable
flyes.can you please help.thanks
A: Hi Angel - For starters, watch M&F Raw! #35 - Leaning One-Arm Dumbbell
Fly. That exercise hits the inner, upper pecs. Also watch, M&F Raw! # 32 - Band Chest and Triceps Workout. There are two exercises in that video that
hit the inner chest using strength bands. I suggest you pick up a pair as they
make a great way to hit the inner chest when you don't have access to cables or
machines. In fact, they're even better than cables because the resistance gets
harder as you pull them further, which means they really zone in on the inner
pec muscle fibers.
Q: Hi, I need your help bad! I am 23 years old and have been
struggling
with gaining weight for quite some time now, I know I overtrain and
cannot stop. My parents are ready to kick me out of the house because I
am always trying to eat my own meals and they dont believe in any type
of supplements or even eating healthy. Ok I know I probably overdue it
in the gym but thats tough to change, I have got alot better at doing 2
workout a day for only 1hr 30 min each vs like 2 hours couple months
ago. What do ya think of my daily schedule and diet considering I want
to add size and muscle?
545am-730am- Swim 100 laps and abs
745 am- 2 cups oatmeal, 1 cup blueberries, 1.5 scoops of whey protein.
830am- Frozen grapes or watermelon
9am- swim 30-40 laps and hot tub
10 am- 5 egg whites, watermelon or grapes, 1 cup of kashi go lean, 1/2
of a protein bar
1045 am- Workout with weights
1230pm - 2 scoops of whey protein, 1/2 scoop of syntha 6, banana and
possibly a scoop of pasta
130pm - Watermelon and 2 chicken breasts
3pm- almonds
430pm Apple and peanut butter
6pm- Sweet potato or pasta, fish or chicken and maybe some veggies
8pm watermelon, handful of go lean or almonds
9pm- 1/2 scoop of whey protein
please any advice? should i stop the swim if wanting to gain weight?
Any advice with the diet and the times I work out? I will take any
criticism
A: Hey Tim - I'd like to redo your diet in my Muscle & Fitness
Magazine
coulumn, Diet 911. Shoot me your email so
I can send you the remade diet when it's done and you won't
have to wait for the magazine to get printed.
Q: Hey Jim,
Thanks for replying! I have a few questions regarding nutrition.
First, i noticed that in the protein bars and the fat-free milk that i
consume on a daily basis contain a good amount of carbohydrates, but
most of them are in the form of sugars. is this bad, and about how many
grams of sugar is OK to eat in a given day in these forms?
Second, my mom just bought a large container of pure olive oil, and i
have been putting it on my toast in the morning. I noticed in the
latest issue that this form is used for cooking, while the extra-virgin
olive oil is used as a dressing as well. Is it OK to use the pure form,
or do you recommend the extra-virgin?
Third, are the carbs in the fat-free cottage cheese that i eat right
before bed a detriment to my body (will they spike insulin?), or are
they OK?
Fourth, in attempting to fulfill my daily caloric needs with
healthy-fats, I want to start consuming mixed nuts, but am unsure of
the best ones to eat. What are some of your favorite choices?
Lastly, I have not been a big fan of red-meat my 19 years on Earth, but
with my current goal of putting on weight for football and gaining
muscle in the process while burning fat, I want/need to start eating
some. Is this correct? And if so, can you give me some specific
information on the benefits of eating red-meat, how often to eat it,
and your favorite choices that won't kill my mom's wallet?! It would be
greatly appreciated!
U DA MAN,
DJ
A; Hey DJ - On the sugars in milk, cottage cheese and the
bars - they won't be that detrimental if you don't overdo it. Specifically
watch the bars. I'd suggest limiting your protein bar intake to about one per
day. Use protein powders instead at most other times of day. Most protein
powders are low in sugar. Also watch ho wmany cups of milk you have. Milk is a
great bodybuilding food. One cup of fat-free milk provides 8 grams of protein
and 12 grams of carbs. So keep it to about 3 or 4 cups per day. The carbs in
cottage cheese are fairly low, so don't worry about them at night. For olive
oil, the pure olive oil is generally used for cooking, but is fine to eat
if that's all you have. It's
certainly better than butter. Most people use the virgin or extra-virgin olive
oil as it is extracted with only mechanical processes. Pure olive oil tends to contain refined
oils and is not the highest quality.
Q: Hi Dr. Stoppani
I am a safety in college. Do you know of any key exercises and/or
various tools I can use to add both strength and size to my neck? Last
year I hurt it so i want to get it stronger.
Thank you
Julian
A: hi Julian - Be sure to build up your upper traps with
shrugs. The traps provide a good foundation for the neck and help support it.
To train your neck muscles, you can get a Head Harness, which is a leather or
nylon head strap that has a chain attached from one side to the other. Weight
plates are added to the chain and the device is worn on the head to provide
resistance for performing neck-strengthening exercises, such as neck flexion
and extension in all four directions.
Q: Hi Jim,
As everyone before me has mentioned, you're awesome!
Here's a tough situation. I'm 22, 6'7", and around 200 lbs.
Bodyfat
is around 12%. I work from 7:30-5:30pm. The training is great, I'm
doing the Mr.T program in last months issue of M&F.
I want to know what I can do in terms of supplement/nutrition that will
help with the addition of lean mass. For the passed 60 days I have
been doing about 4000 calories a day. I'm also supplementing with a
gainer.
Current supplement stack includes whey protein (dextrose/glutamine
postworkout), ZMA's before bed, and casein before bed.
What do you suggest?
Thanks in advance
A: Hey Maddy - Are you taking a preworkout whey shake in addition to
postworkout? If not you should. And consider adding casein protein to your
postworkout shake and add some BCAA powder (5-10 g) to every protein shake you
drink. Also, a no-brainer supplement is creatine. If you're not taking that try
adding some to your pre and postworkout shakes. It will add a solid 5-10 pounds
of lean muscle.
Q: Hello Dr. Stoppani,
I just wanted to write and let you know what a fan I am of your Muscle
and Fitness Raw clips on the M&F website. They have proven to be
invaluable to me with respect to adding variety to my workouts, as well
as giving me new ideas on how to change up my workouts from time to
time.
I do have a couple of questions for you if you don't mind: As you know
during this past year the economy hasn't been in the greatest shape. As
you're also quite aware keeping the body in shape can be very costly.
My diet consists mainly of whole grain pasta, white meat chicken, and a
large variety of fruits and vegetables. I also have a variety of
powdered protiens that include whey, caesin, and soy. As I currently
reside in the Valley of the Sun I take in plenty of water during the
day and usually average around two gallons.
I was wondering if you had any tips for "bulking up on a budget". By
that I mean what supplements are absoloutely necessary (besides
creatine) to include in my diet that will help me make steady gains,
but at the same time won't bust my bugdet?
Along that same line here is my other question: With all the work that
you have done with respect to studying the human body, what is the
reality of the situation when it comes to supplements? How necessary
are they with respect to making the "huge gains" that are claimed,
and
how safe are they? Yes there are warning labels on all the supplements
that I have taken and in my opinion one needs to be a smart consumer in
terms of what they put into their body, but in the end after all is
said and done do the long term effects out weigh (no pun intended) the
short term gains that they provide?
I look forward to hearing your response.
-Josh
A: As far as supplements go - yes they are very effective for promoting muscle gains. The most critical would be 1) whey protein - since it is so fast-digesting it aids muscle growth around workouts, which whole foods will not do as effectively, 2) a multivitamin - to cover all your micronutrient bases, 3) creatine - it's fairly cheap and VERY effective, and 4) BCAAs - they definitely promote muscle growth. There are others that also work well and are important, but if you have those four, you will be able to make good gains and still have some money left for necessities.
Some tips for keeping your spending down. 1) Buy big - the larger the container of protein or creatine or BCAAs you buy, the more you pay upfront, but the cheaper it will be per serving. 2) Keep it simple - for creatine, creatine monohydrate is cheap and effective. 3) have no taste - if t he BCAAs or creatine you buy are flavored, chances are you are paying for that. Flavorless powders tend to be cheaper.
Q: Hey Jim! Been a muscle and fitness subscriber for a
couple of years
now(just got the letter to renew it,lol) Love every bit of it. Love
your videos as they provide lots of insight on new exercises or just
reminders on how to correctly do certain exercises. I have two
questions for ya.. I work out at home , therefore i dont have a squat
rack. I have adjustable dumbells, strength bands(those babies are
tough,lol), and a bench. i tried doing the zercher squat thanks to your
video, but having trouble with the technique(getting it from my lap to
crooks of arm). I'm still gonna keep at it to see if i can get it
down... but are there any good exercises that focus primarily on the
quads?Doing squats with the dumbells resting on the shoulders is always
an option, but thats hurts my shoulders..unless i'm doing it wrong.MY
2ND QUESTION is regarding the back. I have lower back problems nothing
major, just it hurts,lol.. but i wanna try the inverted rows as
suggested in the magazine instead of bent over rows... Any suggestions
as to a general back routine to hit all back muscles... because i wanna
make sure i hit the middle back muscles as well. so like inverted rows,
dumbells rows(vary the grip), back extensions, and well i would do
cable rows to hit the mid back, but since i'm at home, it's kinda hard.
Oh, also should i throw in some dumbell pull overs? Never tried them
before, but i gotta get creative.. Okie, i just realized i wrote a lot,
take care.. patiently awaiting your response,lol
`Brian
A: Brian - yeah, the Zercher can be tough to get down when starting on the floor. The key is being flexible enough to squat down low enough so that your thighs are parallel with the ground and the bar can rest on your thighs while you put your arms under the bar. Keep at it and try stretching the hams and quads to increase your flexibility. You can try dumbbell squats by just holding them in your hands and using wrist straps to keep your grip strong. Another good exercise that you can do with your bench is the dumbbell step up. Hold the dumbbells in your hands, again use wrist straps and place one foot on the bench and use that leg to liftyour body up so that you are standing with both feet on top of the bench. Lower your body back down and perform with the opposite leg. Keep going in this manner alternating legs each rep. You can see this exercise performed in M&F Raw! #8 - Showtime HIIT workout. For back, the inverted rows are great for those with back problems, like myself. So are dumbbell power rows (watch M&F Raw! #33 - Dumbbell Power Row. If you have a pull-up bar, consider adding some pullups. Another good back exercise with dumbbells that I created is the straight-arm pullback. Watch M&F Raw! #21 - Straight-Arm Pullback to see how this is done. It's similar to pullovers, but better for the lats. Pullovers are also good to include, but try to them on a decline to better hit the lats.
Q: Dr Stoppani,
Thank you for answering my last question about HIIT and deadlifting.
However, I have one more I hope you could help me with. I am currently
using the M&F Trainer for my workouts and have seen some great results
so far. However, none of the workouts have any indicators of time to
rest beteen sets, if there are supersets, if some exercises should be
done to max/failure or just a moderate/burn like many other M&F
workouts, especially in the magazines tell you. I know you are not the
tech guy, but if these could be included in the Trainer workout page it
would be great. Keep up the great work!
Thanks,
Andrew
A: Hi Andrew - yeah, they are working on adding rest periods, but it's a huge task since there are thousands of workouts on the M&F Trainer website. When rest periods are not notified on workouts, rest standard time of about two minutes. But also feel free to mix it up, resting one minute or less in some workouts when your goal is to burn more fat... and resting up to 3 minutes when your goal is more about strength.
Q: Jim,
I read on the MF website a piece you wrote on
supplements: growth stacks.
You listed 3 supplements that you could take together.
1. 20-beta-ecdysterone
2. Rhodiola rosen
3. Bacopa monnieri
Where can I purchase these supplements? I tried finding the first one
and had no luck (GNC). Can you help?
A: Hi Mark - Try going to bodybuilding.com and searching for each supplement.
Youcan find beta-ecdysterone in SciFit's EcdySterone 300. Rhodiola is readily
available. You can find Bacopa in SAN's Blaze Xtreme.
Q: Hey Jim,
Two questions:
1. I take green tea extract year round (when cutting and bulking) and I
have found it to be awesome at burning fat. You have probably written
about it somewhere, but I wanted to ask anyway...what kind of regime do
you recommend for taking green tea extract? How many grams and how many
times per day? Does that change based on if I am bulking or cutting?
2. I heard recently that higher amounts of testosterone weakens the
immune system. Is this true? If so, what do you recommend to help keep
the immune system strong. I am very active and follow a healthy diet
with supplements but still get sick about 3-4 times per year.
Thanks!
-Brian
A: Hey Brian - Watch M&F Raw! Nutrition #6 - Green Tea Maxed. No you don't need to change your green tea dose for bulking or fat loss. Keep it the same.
As far as testosterone
and immunity go - yes, there is some truth to that since testosterone is
involved in controlling the T-cells. But instead of dropping yur testosterone
on purpose, I suggest you keep your muscle and boost your immunity with vitamin
C (2-4 grams per day), vitamin D (2000-4000 IU per day) and Echinacea (500-1500
mg per day).
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!