| Subject | Date Asked |
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| Workout Frequency | 3/5/2009 |
Q: I'm 23 years old and traditionally have been a runner. I don't have a lot of muscle mass and would ...
A: Your routine seems fine to start off with. Every other day is adequate, as long as you give your ...
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| Core Training | 3/4/2009 |
Q: Hye, I read an article here and it mentions that core training may improve a person's vertical ...
A: The "core" is made up of the "inside" muscles within your torso and pelvis. Your lower back, abs, ...
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| Wanting to gain a good physique quickly | 3/4/2009 |
Q: I want to gain a good physique by the end of August this year. Ive been working out since 13th March ...
A: So you want to go twice a day with the amount of exercises you listed? I think it is overkill and ...
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| I need advice | 2/20/2009 |
Q: i need a workout tht works my pecs to get them hard there kinda man boobs right now
A: Your pecs are soft because there is fat around them. Begin a jogging/walking program first. Try to ...
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| I need this for me | 2/16/2009 |
Q: my name is dave 1st imsorry if theres any miss spelings im writng this on my psp. Now, im 14 and 9th ...
A: Dave, I hear you buddy...I was picked on for being chubby when I was your age. And one day I got so ...
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| Arms, or "core" exercises? | 11/2/2008 |
Q: I work in a department store where I unload boxes from tractor-trailers each day. I joined a gym ...
A: The core is comprised of the central base of the body: lower back muscles, erectors, pelvis muscles, ...
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| weight loss | 10/31/2008 |
Q: I've read that strength training helps weight loss because it increases metabolism and the muscle ...
A: Fat is burned when more calories are expended. Calories are expended through activity and the type ...
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| Home Gym | 10/25/2008 |
Q: I am looking to purchase a Bowflex home gym. The problem I'm having is that I can't decide which one ...
A: Ryan, Obviously, the model that costs more will have more features. Why not just join a gym? For ...
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| Stretching and preparation for events | 10/24/2008 |
Q: I have been searching all over the internet for a stretch for the deltoid muscle and erector spinae, ...
A: Without duplicating the stretches you already found, why aren't you feeling them? Chances are if you ...
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| Muscle without weights?? | 9/16/2008 |
Q: I have been reading a lot lately about gaining muscle mass/toning up without weights. I have heard ...
A: It is possible to gain muscle using bodyweight. The Romans and Greeks did it...today, gymnasts do ...
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| goblet squat | 9/12/2008 |
Q: I have read in articles about goblet squat, whereby you cupped a dumbell vertically close to your ...
A: I love the goblet squat for my clients (and myself). A couple of things you didn't provide: your ...
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| muscle loss | 8/25/2008 |
Q: I do both cardio and strength workout, for over a year, but if i rest for over 2 days my muscles get ...
A: No need for steroids. What you experience is a loss of muscle "tonus"--which is the "tightening" or ...
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| strength training | 8/6/2008 |
Q: hey john how do i make my neck muscles stronger, to reduce neck strain?
A: What exactly is wrong with your neck? How do you know it needs to be strengthened? Maybe its too ...
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| dead-lifts? | 8/6/2008 |
Q: John I am a 50 year old weekend athelete,I play soccer and hockey. My workout consists of running on ...
A: Its hard to critique your dead-lift without actually seeing it. Dead-lifts are a great staple in ...
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| Isometric holds | 8/3/2008 |
Q: I am a budoka, and am currently training with competitive goals. My present strength training ...
A: Isometric exercise is great for incorporating muscular endurance in muscles that surround a joint. ...
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| Light weight training for 12 year old | 7/21/2008 |
Q: My son is 12 and a little overweight (5'1", 117 lbs). He also has flat feet. As a nurse I know ...
A: At 117 pounds and 5'1 is not too bad for a 12 year old. Firstly, forget that he has flat feet. There ...
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| lean muscle | 7/16/2008 |
Q: What is lean muscle and how does it differ from regular muscle? Also, how can a person go about ...
A: Sorry for the delay in answering your question...I was away on an extended weekend: Lean muscle is ...
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| gym | 7/13/2008 |
Q: I started at the gym a couple of months ago,my usual workout is 30mins treadmill,30mins ...
A: So you are saying you do 90 min. of cardio a session? I think that is an excessive amount of steady ...
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| cardio | 7/12/2008 |
Q: when trying to lose weight should i do cardio and strength training or just cardio.
A: It depends on how much weight you have to lose. I recommend you start with the first 4 weeks with ...
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| Upper/Lower body workouts | 6/24/2008 |
Q: What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, ...
A: There is no reason why you can't modify an exercise program to tailor to your needs. It seems that ...
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| hi | 6/14/2008 |
Q: hope ur fine well first of all i would like to tell u that i am 32 years old (man), since 5 months i ...
A: I recommend you take the supplements ONLY on "workout days". There are no side effects unless you ...
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| Strength Training with a Calorie Deficit | 6/9/2008 |
Q: I have been training for 10 hours(5 hours cardio, 2.5 hours strength training, 2.5 hours ...
A: Jon, Great question. I think there is a big misunderstanding with the myth that you "can't grow ...
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| How long should I rest between workouts? | 6/3/2008 |
Q: I have a couple. 1) I have been weight training everyday for about 2 months now in a gym and I ...
A: Okay...here is each question answered: 1.) If you want to build more muscle mass, you need to look ...
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| poor posture and muscle tightness | 5/28/2008 |
Q: Ever since I was a child ive had a very poor posture: rounded upper spine and forward shoulders. ...
A: I understand what you are experiencing. Your coach is semi-correct. Although, I recommend you start ...
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| Breast Lifting | 5/24/2008 |
Q: I'm a 29 year old mother of four. In the last 6 months, I've lost 25 Kilograms, with the help of a ...
A: Sorry to let you down, but breasts are made up of fat tissue. If you diet harder, you can get them ...
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| Shirt vs. no shirt | 5/17/2008 |
Q: According to the web site http://www.powerliftingwatch.com/ the record for a bench press with a ...
A: I am not too rehearsed in competitive benching or the use of a shirt, but from what I have read ...
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| Am I overworking? | 5/12/2008 |
Q: I have just joined you as a member. I am glad to finally find someone who is willing to help people ...
A: Couple of things I don't know...how long have you been weight-training? Are you relatively new to ...
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| Workout routine | 4/18/2008 |
Q: I have created a workout routine that is based around improving functional strength (through neural ...
A: Your program looks very SOLID. The only thing I would add: How many days a weak do you plan on ...
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| Deadlift Form | 4/14/2008 |
Q: When using a mixed grip for deadlifts, is it important to alternate your grip for each set. When I ...
A: Well, you failed to tell me if you are right-arm dominant or left--which is important to know in ...
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| creatine and muscle gain | 4/13/2008 |
Q: At first i wanted to lose some excess weight and now im focusing more on weight gain. I worked hard ...
A: After a workout, you should consume a meal replacement shake that is made up of whey protein and ...
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| Best way? | 4/11/2008 |
Q: Whats the best ways to improve endurance in all areas of the body? ANSWER: Kyle, it sounds like ...
A: Kyle, If you want to build endurance (conditioning), you need to train the body to last longer ...
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| weightgain | 4/6/2008 |
Q: I am really interested in building some mass and staying in chiseled condition. I already an ...
A: Jay, It sounds like you are eating adequately to build size. I only question your protein intake, ...
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| Flat Feet - Legs | 4/3/2008 |
Q: I have severley flat feet and wear orthotics. I am a 22 year old male. I was wondering, i have ...
A: You are partially correct. I would get rid of the orthotics. They are simply a band-aid for poor ...
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| Chest unsymmetric | 4/3/2008 |
Q: I have recently started doing strength training (since 3 months), for some reason my right chest ...
A: Alex, Asymmetries in muscles are common. In the sport of bodybuilding, it is such a big deal that ...
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| supplements | 3/12/2008 |
Q: ..i wrestle and do not want to gain alot of weight but i was wondering if there is a supplement that ...
A: Sorry for the delay in answering your question. I would try supplements that contain L-Carnitine. ...
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| Waist Fat | 3/9/2008 |
Q: I'm about 145- 5'8" -62yrs old . I train with weights and am a vegetarian but eat fish and dairy. ...
A: Well, the skin elasticity may be an issue. It depends on how long it took for you to lose the fat. ...
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| Powerlifting for a 61 year old | 3/8/2008 |
Q: I need a rountine for a 61 year old powerlifter. I have have been weightlifting and powerlifting ...
A: I'm sorry but I do not give people routines through this service. If you seem to overtrain then you ...
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| P90X | 3/5/2008 |
Q: What do you think of this P90X. I want to get in better shape. I'm currently a dental student and ...
A: I actually purchased it 2 months ago and I love it. It kicks my ass. When I don't have time to hit ...
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| W.I.T.S | 2/25/2008 |
Q: I live IN Las Vegas, NV. I'd like to sign up for the personal training program thru W.I.T.S which is ...
A: What can I say? I like the course for beginners in the field because of the 'realness' of the ...
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| uneven development | 2/4/2008 |
Q: john my name is kolby i am 18 yrs old. i have lifted for 5 years. a few years ago i noticed my left ...
A: Lay off the barbell. Stay with the DBs. Work the back muscles of the weaker side (using DBs like DB ...
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| gain a nice six pack | 1/27/2008 |
Q: i do 200 sit ups 200 crunches 102 leag rasis and jog but don,t have the nice big six pack why
A: Luke, I typically don't answer questions like this, but I will shoot out a couple of reasons. ...
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| my back shape | 1/27/2008 |
Q: It's a pleasure to find a good trainer like you to ask. I am 29 years old,female.I want to ask you ...
A: The spine is shaped in a slight "S" shape. Without seeing pics of your posture, it is difficult to ...
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| CSCS vs PES | 1/27/2008 |
Q: I would like to know which one between NSCA-CSCS and NASM-PES is better. I plan to get certified in ...
A: The NASM-PES is similar to the NSCA-CSCS. Both concentrate on performance. The NSCA-CSCS actually ...
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| spinal stability | 1/20/2008 |
Q: i suffer from a lot of lower back ache which is caused and relieved by hamstring streching , i read ...
A: Bem, Are your glutes sore after your "rock bottom" squats? Or are your quads sore? If glutes are ...
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| shoulder injuries | 1/12/2008 |
Q: Greetings. I am really hoping that this does not qualify as asking for a specific workout plan. ...
A: Hmmmm...I am not going to give you a specific workout becuase you need to see a physician. You may ...
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| help me | 1/8/2008 |
Q: if i add strength training to my cardio will i lose weight or no? because i was told that it will ...
A: You need to add strength training to your cardio or you will be left with flabby skin. I suggest you ...
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| Rotator Cuff Strengthening Exercises | 1/8/2008 |
Q: John I would like to incorporate some Rotator Cuff Strengthening Exercises into my workout. Do you ...
A: Alex, I suggest you incorporate RTC exercises in the beginning of your workout as part of your warm ...
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| Wrist Muscle | 1/4/2008 |
Q: I am interested in learning how to gain wrist muscle, strictly speaking. That exercise methods are ...
A: Here are some exercises that will address your wrist muscles: ...
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| sprinting | 1/4/2008 |
Q: and im 17. My question is how does this routine look to you. mon-legs, tues-chest, ...
A: Your routine looks solid. I like the legs on Monday. I wouldn't do too much for the legs on that ...
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| building muscles | 12/24/2007 |
Q: I am an just retired College Teacher. Age 60. Good health, but have NEVER done any regular ...
A: Well, I don't write specific exercise programs over the internet, but what I can do is make ...
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| creatine | 12/22/2007 |
Q: I read a lot about cretine powders, so I decided to try it. I know that creatine absorbs water in ...
A: Creatine has a "cell volumizing" effect whereas it attracts water and expands within the cell. ...
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| muscle mass and developement | 12/20/2007 |
Q: firstly look at these pics to get an idea of what i am talking about ...
A: You are thin and you don't seem to have much fat on your body...I will guess you are between 8-11% ...
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| low intensity lifts-reg | 12/13/2007 |
Q: How many days a week do I need to lift weights, if I work out only for 20 minutes? I'm not ...
A: If your goal is to basically stay in shape with some muscle tone, I suggest you lift 3-4 days. The ...
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| no arm streagth | 12/5/2007 |
Q: I'm about 250 lbs, 6 foot, and have been in Martial arts for about 2 years now. My lower body is ...
A: If you can't do 1 push up, then you are not "as fit as can be" regardless if its your legs or body. ...
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| poor bench press | 12/2/2007 |
Q: Hey John, I am a 16 year old boy, about 5'11 and 126 pounds. Im pretty skinny for my age as you can ...
A: Jamie, Start with some push-ups and overall core work:planks, bridges, woodchops (google them if you ...
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| at home | 11/30/2007 |
Q: what is the best way i can work out at home to lose 60 pounds by July?????? im 20 206 5'5 and female
A: Start with some jumping jacks and light jogging. Also, watch your calorie intake. You should be ...
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| Alcohol, pot belly & being in shape | 11/17/2007 |
Q: I'm a 6 feet tall male, weighing 96 kgs(overweight). I have stubborn pot belly which I want ...
A: RJ: Short answer...no you don't have to stop drinking altogether, BUT, you do need to cut down. Your ...
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| Body Crashing | 11/1/2007 |
Q: How much physical activity can the body with stand before crashing? What are the symptoms before the ...
A: Meg, I'm not sure what you mean by "crashing"? Do you mean exhaustion or hitting a plateau? In ...
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| Fat loss & problem | 10/30/2007 |
Q: I am 6'3'' 200 lbs. I feel like i have a god build, but would like to get a little more lean than I ...
A: Jordan: You can get leaner by incorporating some high intensity cardio intervals on off-days. Short ...
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| Squats and Lunges - concentric and eccentric phases | 10/23/2007 |
Q: Please could you clarify the muscles that contract and the muscles that lengthen during both a squat ...
A: Squat: Muscles that contract: Glutes (ALL) Quads (concentric) Adductors Tibailis Muscles that ...
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| Toning | 10/17/2007 |
Q: What exercise tones the body the best? Does dancing help? Or swimming?
A: I am assuming you are talking about shedding off fat? In the case of using the word "tone" that is ...
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| game day | 10/8/2007 |
Q: My name is Rolly Schmidt and I am a PE ( Strength and Conditioning teacher - grade 11/12 ) at ...
A: There are some articles available on the effects of pre-game activity at a number of sources: ...
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| skin | 9/5/2007 |
Q: im 20 years old
A: The best way to lose weigtht without having loose skin is to loose the weight slowly and thru a ...
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| Toning my abs | 8/1/2007 |
Q: I've recently become interested in toning my abs and I was wondering how often I should do an ab ...
A: Depending on what your goals are, abs should be treated like any other muscle. They can be worked on ...
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| High reps and muscle maintenance | 4/9/2007 |
Q: I've eaten a bit too much recently and have noticed some fat accumulation. I intend to work on ...
A: If you haven't done any prior lifting, you have nothing to worry about.The T-nation article best ...
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| High reps and muscle maintenance | 4/8/2007 |
Q: I've eaten a bit too much recently and have noticed some fat accumulation. I intend to work on ...
A: This is real easy. YOu can mainatin the present muscle mass you have now by performing your ...
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| hello, my question is this, I'm a male, 19 years | 4/5/2007 |
Q: my question is this, I'm a male, 19 years old, i weigh 130, and I'm 5'9", my body fat is at 6.7%, my ...
A: If you are new to working out, start out slow. 2 sets of 10 reps of moderate weight on most ...
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| NEED TO GET IN SHAPE | 4/2/2007 |
Q: Hey I am 21 years old and recently had a baby during my pregnancy i gained like 50 pounds and then ...
A: I think you are on the right track. Continue eating well adn incorporating some exercise at least 4x ...
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| pilates vs strength training | 10/17/2006 |
Q: I am a 40 year old female. I run about 50 minutes 4-5x/week on a treadmill (about 4 miles each ...
A: I think a majority of your problems may come from nutrition. ALso....how long have you been ...
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| fat loss/muscle gain | 10/16/2006 |
Q: And I desperately want ripped abs! I’ve been running up to 4miles a day and only taking in about 600 ...
A: I suggest you start a weight-lifting program consisted of: push-ups, chin ups, squats, lunges, and ...
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| atlas | 10/5/2006 |
Q: way back in old comics, there were advertisements for a method to use only your body weight to build ...
A: The other expert is right... Remember tug of war? Okay...lets say the ribbon in the middle is your ...
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| Split Routines vs. Full Body | 8/28/2006 |
Q: I would like to know your opinion of one of the most debated issues in weight training "which is ...
A: I didn't read the article because I beleive in doing full-body routines too. For the last 4 years, I ...
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| Recovery | 8/24/2006 |
Q: It is really helpful advice. There is one confusing thing in the industry though, that no one ...
A: Your body doesn't neccessarily need to be sore, to indicate you had a good workout. However, it is ...
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| Chest | 8/16/2006 |
Q: im about 5 foot 9 and weigh 205 pounds, as a football player ive developed a lot of lower body ...
A: My advise is to begin using dumbbells. On teh way down (bench press), turn your wrists so that your ...
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| weight | 8/8/2006 |
Q: hi im sabari im a 17 year old guy n ive decided to start getting into into shape n develop som ...
A: You can do both. Start exercising with weight that you can accomplish 8-10 real good reps and start ...
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| light/heavy weight training | 8/6/2006 |
Q: Is it better to train light weight or heavy when looking to gain explosivity? Ive heard that for ...
A: Light weight refers to ballistic or plyometric moves. In this case, yes, you need light to moderate ...
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| maintaining muscle mass | 7/5/2006 |
Q: I'm working on burning off fat (at about 12% now, goal is to be in the single digits). Can I ...
A: Steve, You can absolutely maintain muscle mass with doing bodyweight exercsies. You are right on ...
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| Workout question | 5/22/2006 |
Q: Two years ago I lifted while taking a protein supplement and managed to look very good for what my ...
A: Your workout is fine. It's what you know that isn't. Cardio does not burn muscle. As long as you ...
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| Arms | 5/15/2006 |
Q: I am 24 years old, my height is 5'3 and I weigh 114 lbs. I have always had quite big arms for a girl ...
A: Suzy, Take a break from weight training and take up Pilates. My guess is your muscles seem bulky ...
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| Crossovers | 5/14/2006 |
Q: I am looking for an exercise that will target the muscles involved in doing hockey crossovers. To ...
A: Barry, I recommend you try "Crossover Lunges" that resemble lots of hockey work. YOu can check them ...
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| i was wondering whats a good... | 4/25/2006 |
Q: i was wondering whats a good strength training exericse i can do at home? also what a good cardio ...
A: YOu can do plenty...squats, push-ups, lunges, dips, ab crunches, arm curls with veggie cans, towel ...
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| i was wondering whats a good... | 4/25/2006 |
Q: i was wondering whats a good strength training exericse i can do at home? also what a good cardio ...
A: YOu can do plenty...squats, push-ups, lunges, dips, ab crunches, arm curls with veggie cans, towel ...
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| In the worlds of light weight... | 4/16/2006 |
Q: In the worlds of light weight v.s. heavy weight training, light weight it good for speeding up the ...
A: Jeff, You should work in the rep range of 6-8 reps using 65-85% of your max. You should can also ...
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| abdominals | 3/29/2006 |
Q: I am a 22 yr old female who has played competitive basketball for about 8 years. I took a break from ...
A: You answered your own question. YOu have been on a hiatus from working out and your have put on some ...
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