Alpha Asian

Q: I am Asian, and I was skinny for a very long time until last year when I put on a lot of fat. My height is 5'7" and I weigh 160 lbs. with a 33 inch waist. I have been on this diet for more than 2 weeks now, but I'm not gaining any weight at all: Meal 1 (6:30 AM) -one and a half scoops of whey protein concentrate -2 cups of milk -1 banana Meal 2 (7:30 AM) -1 serve of oatmeal Meal 3 (10:30 AM) -Whole grain Rice Cakes w/ peanut butter -one and a half scoops of whey protein concentrate Meal 4 (12 Noon) -150 grams Chicken breast grilled -4 slices of whole grain bread -Avocado Meal 5 (3:30 PM) -7 egg whites 1 egg yolk -2 cups of milk -one scoop of ice cream -mixed berries -2 slices of whole grain toasts w/ butter/peanut butter Exercise (4 pm - 5:30 pm) Meal 6 (6:30 PM) -1 cup of brown rice or whole meal pasta or sweet potato -mixed vegetabl...

Nothing beats the convenience of a good home gym! You never have to battle traffic on your way to a crowded facility where you then have to wait forever for equipment. Plus, the music is always your style and the post-workout smoothies are so much more affordable. Speaking of cheaper, just think of all the money you’ll save in memberships, fees, and gas! No matter your budget, when you invest in a home gym, you’ll start seeing a positive return on that investment almost immediately. But what equipment should you have in order to still maintain your ideal physique? We at Modernize have put together the 10 must-have items for your home gym that will keep you healthy and looking good! Dumbbells Nothing says strength training like a long line of dumbbells, but sets like that can run you thousands of dollars and eat up valuable floor space. If your home gym’s square footage or budget won’t allow for that, then opt for adjustable-weight dumbbells which give you virtually ...

Q: I'm kind of a small figure, typical Asian at 5'6". I was born with clubbed feet and needed surgery to reverse them and restore functionality. However, due to this I was never that into weight lifting, because 1) I was always socially afraid I wouldn't be accepted, because I had skinny legs due to the surgery and 2) My legs obviously aren't the strongest after going through the surgery. I still wrestled and played football. I wrestled my weight class and had a fun time. I'm in college now, and everyone just seems stronger and bigger. I'm small and skinny, and I want to be sort of big, just not tiny. I have problems with depression, and I really think exercising and weight lifting and improving on that aspect of my life will help me tremendously mentally. I've always been told by my doctors to exercise, and now I have the motivation to start. I was wondering if you could give me any tips or exercises I could do for my skinny legs that are...

In this video essay, I talk about body weight exercises and how to build muscle from calisthenics: Here are the show notes: I’m not sure what it is, but there’s a fascination with body weight only programs.  It’s the number one search topic on my Strength and Physique blog, and I know many personal trainers have their own body weight only programs. I don’t think it’s the cost factor (calisthenics can be done without equipment), because I’ve seen people do just body weight exercises at the gym.  Which is ridiculous, because why do calisthenics at the gym when you can do them anywhere for free? Not only is there a lot interest in body weight only programs, but there’s a lot of interest in building muscular bulk through body weight only programs.  Can you build muscle mass on just calisthenics? Yes.  But the road to muscle mass is long and narrower on a calisthenics program.  Wanting to build muscular bulk on just body weight exercises is like wanting ...

Q:  After  completing the  post-exhaust workout  for about 4 weeks, I decided to try something on my own.  Tell me what you think: Day 1 DB chest press 10,8,6,15 superset with DB flyes 10,8,6,15 Pullups-10,8,6,15 Stiff arm pulldowns-10,8,6 15 Drag curl-10,8,6,15 Zottman curl-10,8,6,15 Skullcrushers-10,8,6,15 Overhead extension-10,8,6,15 Day 2 Shoulder press-10,8,6,15 Leg press-10,8,6,15 Sissy squat-10,8,6,15 Leg curl-10,8,6,15 Calf raises-10,8,6,15 Day 3 Decline DB press-10,8,6,15 Decline flyes-10,6,15 Stiff arm pulldown-10,8,6,15 Close grip pulldown-10,8,6,15 Incline DB curl-10,8,6,15 Lying cable curl-10,8,6,15 Dips-10,8,6.15 Skull crusher-10,8,6,15 Day 4 Arnold press-10,8,6,15 Front squat-10,8,6,15 Leg extension-10,8,6,15 Stiff legged deadlift-10,8,6,15 Calf raises-10,8,6,15 My Answer:   It just looks like you mish-mashed the 10-8-6-15 program...

Here is a quick, but very useful tip. I call it "the Power of 4." What I've noticed over the years is that 4 sets is a nexus within the set continuum. If you're wondering what set total works best, then 4 is not necessarily the best choice, but a solid choice. Four sets works well no matter if you're using high reps, low reps or a combination of both. For example, 4 sets of 8-12 reps is a solid approach for higher reps. But at the same time 4 sets of 4-6 reps provides the minimum amount of repeated effort to hypertrophy the fast-twitch muscle fibers. All things being equal, however, a varying set total from workout to workout is far superior to a fixed number of sets. But if you suffer from OCD and you need a crutch, then tap into the Power of 4.

I get asked if I train women. I certainly do train women, and in fact, my very best client happens to be a woman who gets asked all sorts of things at the gym: "How long did it take for you to get that rockin' bod?" "What exercise does that work?" "How'd you learn to do pull-ups?" Strength training for women involves the same training parameters for fat loss, but with slightly different exercises. In other words, if they're looking to lose fat and get toned, then they will follow the same set, rep and exercise sequencing a guy would follow on a fat loss program. The only difference would be the exercise selection, since women are looking to develop and/or minimize body parts different from men. For example, men generally are looking to develop one of these body types: V-taper (classical bodybuilder), a T-shape (fitness model), an X-type (modern bodybuilder) or an A-type (athletic). Women, on the other hand, generally look to ke...

Q:  I am going to start training using the  shotgun method  next week.  I am looking forward to the change.  I have been doing the density/decompression training and in-between throwing in a specialization training routine.  My question is about how long should I train with this routine?  I didn't know if only 2 weeks or take it longer.  When I am finished with the  shotgun method  what would you suggest doing?  Going back to the density/decompression?  Maybe, something else all together. Another question for you.  I am doing frequency decompression now.  And let’s take the curls and triceps for 8-10 sets.  How do you train that many sets?  Do you start light and go heavy and then back to light?  Because I find myself getting into the 5 th  or 6 th  set and then my strength starts to die off so I go down in weight only enough to keep my reps within the range suggested. I have your...

I personally think that I am an ectomorph. I've been going to the gym for close to 4 years now. I personally feel that it's a hopeless cause! I haven't fully read through your books . I bought I think 3 of them at least! I skipped through one of your books that talks about ectomorphs. You said in the book that I need to eat 5-6 times a day. I personally can't! The work schedule won't allow it! Oh well at some point we all have to decide when to quit. It's impossible to keep spacing meals, count calories for each of them when your living in Asia and at the same time with a busy schedule hope to become something more than your capable of. Worse is that I'm going to be 29 next year with 25% body fat. I tried. It's maybe just not for me! So much work for so little results!   - Kris Y. My Answer: If you're at 25% body fat, then you are not an ectomorph. It seems likes there are a lot of things that you're not willing to do gain mu...

Q:  I read your article on Bodybuilding.com about building big arms, but I was wondering what kind of training routine accompanies that arm routine? I can't figure out a workout program that incorporates that routine without over training. Thanks!  B.A. My Answer: Just follow an abbreviated routine (3-4 sets per body part) for the rest of your body, and you'll be fine. You won't overtrain on this workout. This concept of overtraining is just making you fearful and limiting your progress in the gym. If anything, you can use short term overtraining to achieve long term progress in size and strength. As long as you vary your program from workout to workout, you can accomplish this. You cannot change workouts without a rhyme or reason, however. I go over how to plan acute phases of overtraining in my book Strength and Physique: The Articles . Q:  I like your arms workout article a lot on the Bodybuilding.com site. I want to give it a try for a change in ...

So I've been watching this TV series on National Geographic called Kung Fu Quest .  It's a fascinating show where a couple of martial artists go train in different systems of kung fu.  In this particular episode they trace the origin of karate to white crane boxing: At the 48 minute mark , they go over traditional karate strength training exercises: stone hammers , sanchin steps, stone locks and dynamic tension . I've always found traditional martial arts strength exercises to be fascinating, because martial artists use a lot of strength exercises that predate the advent of dumbbells and barbells.  Martial artists practice a wide variety of body weight exercises and partner-assisted exercises meant to build strength, mobility and flexibility.  Different disciplines, for example, have their own push-up variations: The original purpose of exercise was martial.  Exercise originated from the martial arts and from warrior cultures.  Prior to in...

Q: Hey how can I get rid of my love handles? I do hundreds of crunches, but they won't go away. My Answer: Boy there is so much misinformation out there. People think that if you perform crunches or situps you'll burn the fat around abs. That is a bunch of B.S. and yet keep buying into this garbage. When you're body is in fat burning mode, it will burn the fat from the limbs first, from the torso second, and (if you're a guy or a woman with a hormonal imbalance) from the waist LAST. The amount of calories you burn with crunches is so low, that if you did a 100 crunches a day and nothing else, you'd end up with a distended gut: toned six pack underneath a layer of fat. You can't burn fat off your loves handles with just ab work. You have to diet, do cardio intervals, and do whole body strength training. That will burn off fat from your entire body and eventually your love handles. There is no such thing as spot reduction. OR IS THERE? Although I ...

Q:  A couple of years ago you wrote an interesting article on Hypertrophy Training for the Ectomorph.   I need to freshen up my routine, and this one look varied enough to keep me interested.  May I ask a question about the weight used?   Should I increase the weight on the lower reps sets; increase weights as I go; or keep the same weight for all of the sets?   I hope you can clarify this for me.   Thanks Dan My Answer: You will need to adjust the weight from set to set to match the target reps.  So your weight should be heavier and heavier from set to set until you do the 15 rep set where you drop the weight.  Q:  Thank you very much for your quick response and great advice. It's much appreciated. Would it be wise to follow the Low T/Fast-Twitch program outlined in your book for say 3-6 weeks at a time, then change it up for 1-3 weeks of higher reps and things like supersets, giant sets, rest-pause, etc...

A good review of Bruce Lee's training principles.  The main takeaway point from Bruce's style of strength training is that high tension exercises are what build strength.  Maximize tension, and you maximize muscle.

Q:  "Just finished Strength and Physique, Volume One . Great book. I am interested in trying the 6 Factors Program. I have a home gym, but I don't have a leg extension machine or a cable stack. Would lying band curls be a good substitute for lying cable curls? "As for finding a replacement exercise for leg extensions, what do you think of walking backwards on an inclined treadmill? I know it sounds strange, but it really works the quads. Set up is simple. Set the treadmill to a high incline (20 to 30 degrees) and a decent speed. Hop backwards onto the side of the treadmill and while holding the rails carefully move onto the treadmill and start walking. Hold onto the rails the whole time. Its kind of awkward at first, but a minute of this will leave your legs burning. The motion kind of mimics that of a leg extension with a shorter range of motion. "Do you have any other recommendations for leg extension alternatives?" Thanks, Matt My Answer: Backw...

Q:  I have bad nutrition, because I am 15 and can't cook. I eat Asian food my aunt cooks and white rice. I am skinny: 5'6" 128 pounds. I have small muscles and about 10-12% body fat. I have two 15 pound dumbbells, a pull up bar, and 5 resistance bands. Any tips or ideas on achieving my goal? Should I buy anything like an EZ-curl bar or a bench press thing? I'm new to bodybuilding. I don't see [any] gains. -Max My Answer- Well Max, a lot of us have been where you are: a skinny teenager living at home eating whatever's on the dinner table. The good news is that your teen years are an optimal time in which to gain muscle. You've got testosterone pumping at full capacity. It's a wonder how any of us guys learned anything during high school when a boner popped up every minute. Anyway, as far as equipment, what I suggest is that you get a barbell with some plates to load on. If you're able to work out at a school gym, then go ahead and ...

Q:  I'll follow the body weight and dumbbell exercises you recommended but drop the use of kettlebells.  Will these be enough? And do they follow the correct sequence? 1. Dips (progress to weighted dips) 2. Pull-ups 3. Push-ups (progress to One-hand push ups) 4. Leg raises (progress to Pike) 5. One-legged squats (progress to weighted one-legged squats) 6. Lateral push away with dumbbells 7. Lean away laterals with dumbbells I plan to do this workout thrice a week.  How many sets and reps per exercise do you recommend? Kind regards, E. Ong My Answer:  Yep those exercises should be enough.  As far as sequencing, you should sequence them according to difficulty.  So exercises where you perform a low number of reps (due to their difficulty) should be done at the beginning of the workout.  Easier exercises where you can perform a high number of reps  (like push-ups and lateral raises) should be done at the end of the workout. Sin...

Q: James, thanks for your training wisdom. Yes, pull-ups for me is a problem. I have to do them at work hanging from a support beam. It's tough. My fingers can't go around the wood since it's a beam, so I have to cup them on top, then pull myself up. It works, but it's not easy. I still train at home, and at 57 I'm doing OK. I have to improvise a lot. Thanks again for your updates. -Bruce My Answer: Well Bruce, if you're doing pull-ups on a support beam, then I say you're doing good and kicking the asses of guys half your age. You got to work with what you got, and sometimes that's better for you. In my starving student days, I used to workout at a playground, which had a 3 inch thick pull-up bar for kids to hang on. I did pull-ups on that. Scared a few soccer moms, made a few pint sized friends. Even though it was initially difficult to do pull-ups because of the thickness of the bar, I kept doing it. So when I joined a gym and perfor...