Alpha Asian

Q:  Thanks for all you do. Reading your writings is always great fun and extremely informative.  I have two questions I hope you will find the time to answer. It'd be highly-appreciated. Is it true that the back squat (not only the back squat or other variations or other exercises, too) increase total body power despite the fact it does not directly work all of the body's muscles? What is your opinion on the Farmer's Walk exercise for total body strength development? Thanks again! All the best, Ted My Answer: Well it depends on what you mean by "total body power." If you talk about nerve force, then yes, the back squat will generate the most nerve force, because people are capable of lifting the most weight on the squat (provided they practice the lift). Now if you're talking about total body power relevant to real world situations, then the back squat's relevance pales in comparison to the front squat and the deadlift. These 2 exercises hit more ...

Q:  "Hey James, I love your blog. I'm a 33 year old ectomorph whose been lifting off and on for 15 years or so. I've found that the normal two body parts a workout doesn't seem to work for me. I make progress slowly. However, I recently purchased a powerbar for pull-ups, pushups and dips, along with a mini bench and 50 lb. dumbbells. I've been on a Pull-up, Pushup, dip, press (with dumbbells) 3 sets each for a month now, and I see good progress. "I was wondering what you thought about going to the gym and doing an entire body workout: one set each exercise? For example: 10 reps squats, 10 reps bench press, 10 reps lat pulldowns, 10 reps curls, 10 reps close grip presses, 10 reps back rows, 10 deadlifts, etc. Is this overkill 3 days a week? Sorry for the long question, I wanted to give details." Thanks! Tay My Answer: Doing 1 set per exercise three times per week is much better than 3 sets done once a week. You will gain strength quickly the more...

Q: "Hope all is well. I started reading Neo-Classical Bodybuilding , and I'm learning a lot of important aspects on how to come up with the ultimate bodybuilding program. The book is great! "Recently, I've been eating a little less than normal given that I was gaining too much body fat. I have an ectomorph body type, and I've been losing the weight like crazy. My arm size decreased by ¼ of an inch in about a week. The funny thing is, is that I'm constantly lifting more weight every workout (I keep track of how many sets and reps I do for each workout). I workout 4 times a week: Sun, Mon, Wed and Friday.  "I did what you suggested your readers to do in Strength and Physique: The Articles . I chose 3 different exercises for a muscle group and spread the exercises throughout the whole week. So, every workout, I attack the muscle using a given exercise I chose from the 3 I picked for my program. The reps and sets for each exercises change ev...

Q: I am a constant reader on the T-nation website, and I came across the Shotgun Method and then clicked on your blog at the bottom of the page. I kept reading on about different programs and saw the 10-8-6-15 Program . I am thinking of trying it out, but do you think I could make good gains? I have been doing 5x5 Starting Strength for 8 months and have gained around 11-12 kilos. Was 50kg when I first started, and now I'm at 62~ kg. In addition, what's your view when changing programs around? I got bored of 5x5 and then I changed to a split routine, but I haven't quite found what's best suited [for me]. How many times do you think someone should change their program up, and how should they change it up? What's the time frame one should stay on a program? Thanks, Hieu My Answer: I'm a firm believer in changing programs often, especially if you are an intermediate to advanced lifter. Intermediate lifters should be changing their programs up every 2-3 weeks, ...

I read this obituary for Bob Fletcher in the newspaper, who passed away at the age of 101 on May 23. I was not aware of this man and his courage in the face of anti Japanese sentiments during WW II. I thought this was interesting. He was a good man and lived a life having done something good. RIP Mr. Fletcher and thanks for doing the right thing.  From the Sacramento Bee:   Bob Fletcher, a Sacramento farmer, volunteer and man of courage and conviction who saved the farms of interned Japanese American families during World War II, died May 23. He was 101. Mr. Fletcher demonstrated the finest human values in one of the darkest periods of American history. It was 1942, a few months after the bombing of Pearl Harbor, when the U.S. government forced Japanese immigrants and Americans of Japanese descent to report to barbed-wire camps. Many lost their homes to thieves or bank foreclosures.   A state agricultural inspector, Mr. Fletcher acted instinctively to help Jap...