Alpha Asian

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...

"I'm having lots of problems losing weight. I love to exercise and do jiu-jitsu, but the problem is that I love to eat. I've tried as you suggested eating animal proteins and lots of greens, but I end up eating too much of that stuff and eventually lead to eating carbs. What are your suggestions for modifying my taste? I've tried for years to lose weight by eating less and have been succesful on few occasions, but I eventually end up gaining the weight back very quickly usually through eating things like chips and fries." Thank you, Mike My Answer:  How to eliminate cravings, you ask? That is always going to be a problem. Frankly, there is no clear cut solution. If there was, then we wouldn't have so many people  choosing  to eat crap all the time. The thing is that we all have these cravings for high calorie foods, because it's part of our evolutionary biology. Our ancestors hunted and gathered their food, and because they ate wild animals, the ...

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...

There is a hotel on the same block as my work place and on occasion, I go to the Starbuck's in the hotel. Other times, I stop into the hotel to take a break and walk around this small eatery connected to the hotel. This week, I discovered just by chance that the Asian American Journalist Association was having their annual convention. Moreover, I kind of  crashed some of the convention. Hey, I blended in, so why not hang around and pick up conversation threads? I actually didn't talk to anyone though, I didn't want to get caught as not being a journalist! But today, I unknowingly caught part of a break out session in one of the hotel's meeting rooms that was moderated by Phil Yu from Angry Asian Man. Also of note was C-SPAN was filming it. The panel touched upon some interesting things about Asian American media representation. Furthermore, speaking of representation, I noticed from the crowd that it seemed as if there were more women than men. It sure would be nic...