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About Joe Gunn
(Top Expert on this page)

Expertise
Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.

Experience
Over 30 years as a personal trainer of athletes as well as average individuals.

Organizations
Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.

Education/Credentials
M.S with majors in exercise science and psychology

   

You are here:  Experts > Recreation/Outdoors > Bodybuilding > Strength Training

Questions Answered By Expert  Joe Gunn 
In Category  Strength Training

SubjectDate Asked

goblet squat9/12/2008
  Q: I have read in articles about goblet squat, whereby you cupped a dumbell vertically close to your ...
  A: Hey Eddie, goblet squats are a good lower body (low risk) exercise when done properly. They are kind ...
Body shape look like girls8/26/2008
  Q: Sir, My age is 25 and weight is about 75 KG.My problem is that my chest look like woman chest ...
  A: Difficult to answer with not much information. Need to know things like height, body fat ...
core & upper body8/20/2008
  Q: I rediscovered running about a year ago after loosing weight from a pregnancy. I must say that I ...
  A: I suggest strenth training for all runners (I was also a marathoner). Total body workouts 3 days a ...
Bench Press, Squat, 408/1/2008
  Q: My name is Patrick and im currently a junior who is on his Varsity High school football team. I am ...
  A: Hey Patrick, You should be able to add a lot to your lifts but you must get on a program and stick ...
pyramid7/27/2008
  Q: A lot of people have told me that pyramids are good for building muscle. Others have told me that ...
  A: Hey Brian, there are in fact several types of pyramid routines but they all have the advantage of ...
cv7/16/2008
  Q: 3 or 4 times a week a do 30mins bike,30mins treadmill and 30mins crosstrainer and then do about half ...
  A: Hey Dave, yes that is what I meant. Current recommendations by ACSM and other national ...
cv7/15/2008
  Q: 3 or 4 times a week a do 30mins bike,30mins treadmill and 30mins crosstrainer and then do about half ...
  A: as a former marathoner I am a little biased. I love running and it is great for the cardiovascular ...
I have described everything in details what I am really concerned about7/9/2008
  Q: I have been trying to find out what works for me best. But, the more I read books the more I got ...
  A: your question requires a tremendous amount of info for this forum. I suggest you contact a personal ...
Upper/Lower body workouts6/24/2008
  Q: What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, ...
  A: Sorry Dave, but trying to fit enough work into 30 minutes to cover the major muscle groups and make ...
shoulders6/15/2008
  Q: I have weak shoulders, or i guess you can say i slouch and have bad posture. What machines at the ...
  A: there are three primary muscles in the shoulder..pushing movements work the front of the shoulder, ...
Running and muscle mass6/11/2008
  Q: My name is Adolfo and i am 18, I never really made much exercise in my life, although i'm not unfit ...
  A: very long distance running and a large muscle mass don't mix...however you are not doing very long ...
Nitric Oxide boosters6/9/2008
  Q: I am 21 and have been strength training on and off for seven years now. I have never got the gains ...
  A: I am old school and do not recommend any supplements other than extra protein for athletes and hard ...
nutrition5/23/2008
  Q: i m 55 yrs old 180 pounds , 6'2",i m going to start on a training program and i ve been exercising ...
  A: the only nutritional strategies I recommend are eating a well balanced diet, low in fat and ...
weight loss5/20/2008
  Q: I have been attending a gym for the past three months. I work out every day for a minimum of two ...
  A: sounds like you are burning a lot of calories and it is no secret that weight loss is calories in ...
improving 1.5 mile run time5/14/2008
  Q: I'm in the Air Force and I am trying to improve my 1.5 mile run time, currently I run 3 miles every ...
  A: Hey Seth, I would add a little more running to your schedule. Once a week on about the same day add ...
Long distance running5/1/2008
  Q: I am a sgt in the army and will be training for my first marathon this year. I am also running the ...
  A: I have ran many marathons and the most important thing is the long run once a week and sometimes ...
Workout routine4/19/2008
  Q: I have created a workout routine that is based around improving functional strength (through neural ...
  A: Marc, let me recommend a couple of books for you..."High Performance Sports Conditioning", Bill ...
Workout routine4/18/2008
  Q: I have created a workout routine that is based around improving functional strength (through neural ...
  A: Hey Mark, Hard to answer this question without more info. How many days a week do you do this ...
Chest Asymmetrie4/4/2008
  Q: I have recently started doing strength training (since 3 months), for some reason my right chest ...
  A: Hey Alex, most people are somewhat asymmetrical in some muscle areas to some extent according to ...
Strength Training3/5/2008
  Q: I am 14 years old and weigh 111 pounds. I was wondering if I could do anything else to gain muscle. ...
  A: I personally don't like your type routine but a lot of people use it. I believe you should work a ...
bigger bench and all around fat loss2/27/2008
  Q: i am a 16 guy, im about 5 feet 11 inches tall and my weight is between 150-155 pounds. I was ...
  A: He Joseph no easy route to weight loss. But it is very simple...you must burn more calories than you ...
weight trainig2/21/2008
  Q: Hey Joe, my name is Camron and I am a thirteen yr old male weighing at 108 pounds and at a height ...
  A: Hey Camron, I don't know of any tables or stats on average lifts by age group. Stats are usually ...
Training and swimming on consecutive days2/19/2008
  Q: I saw the past answer about swimming and weight training and i was just wondering if you could give ...
  A: I don't recommend consecutive hard days in any training program. Your strength days (weights) ...
workout1/23/2008
  Q: i just want to know if t his is a good workout. i do this at home everyday. first, i stretch for ...
  A: Andrew, it is not much of a workout but better than nothing. Skip rope first to get warm. Do 2-3 ...
arm strength - help!1/21/2008
  Q: Hey Bran! :] I'm almost 15, I'm 5'2", and about 98 pounds. We recently installed a gym in our ...
  A: Hey Aidya, bench press, leg press, lat pulls, curls, tricep extensions, shoulder shrugs, and lunges ...
Rebuilding1/20/2008
  Q: i wonder if you can help me. I am a young male, 16 years old to be precise. I used to work out at ...
  A: Hey Conor, strength training is all about getting on a routine and being consistent. I recommend a ...
speed1/15/2008
  Q: can you give me some excersies to help me improve my quickness and speed beacuse i play point gaurd ...
  A: Jaime, power exercises like hang cleans, clean & jerks, and snatches are all great for speed and ...
Volleyball vertical1/9/2008
  Q: During volleyball conditioning our coach has us do a lot of long distance running. When I presented ...
  A: Long distance running is great for cardiovascular endurance and development but it will not increase ...
help me1/8/2008
  Q: if i add strength training to my cardio will i lose weight or no? because i was told that it will ...
  A: Adding strength training will burn more calories and help you lose the fat and add a little muscle. ...
problem with my body1/6/2008
  Q: i am 22 years old male and have been working out in a gym for about 4 years with my older brother. i ...
  A: There is very little evidence that any legal supplements have a significant impact on your muscle ...
weight training1/2/2008
  Q: I am a thirteen year old kid and i'm extremely stressed out about my strength training of the sport ...
  A: Hey Mead, never heard that one before. You may be referring to some studies that talk about growth ...
weight1/1/2008
  Q: can you help me also my step mom told me that strength training with cardio wont help you lose ...
  A: check with your doc before starting any exercise program. That said, start walking everyday. 10-15 ...
low intensity lifts-reg12/13/2007
  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 you are only using very light weights then you are probably ok to lift daily although you are not ...
plateau12/5/2007
  Q: I'm 5'8, weigh 150 pounds, and my age is 15. I started bench pressing about 10 months ago with my ...
  A: Hey Luis, there are a lot of things I need to know before offering specific suggestions. Go back to ...
poor bench press12/2/2007
  Q: Hey Joe, I am a 16 year old boy, about 5'11 and 126 pounds. Im pretty skinny for my age as you can ...
  A: it probably has a lot to do with your routine. Try this for a while: start with a weight you can ...
Need answers please11/30/2007
  Q: I don't have much time so I'll train at home so please tell me some training methods on how to be ...
  A: MJ, there is no short answer for this. Speed takes leg and core strengh, reactive strength, speed ...
Alcohol, pot belly & being in shape11/17/2007
  Q: I'm a 6 feet tall male, weighing 96 kgs(overweight). I have stubborn pot belly which I want ...
  A: Hey RJ, losing your gut is all about calories in versus calories out. Alcohol is just additional ...
Squats11/12/2007
  Q: I'm a 50 year old who pitches in a couple of baseball leagues in the DC area. I want to strengthen ...
  A: Hey Joe, I have done squats for many years and it is an excellent exercise. I like lunges with ...
Bench Press11/8/2007
  Q: I go to gym for 4-5 years.I have improved much but I have reachead a strength plateau.I want to ...
  A: Hey Paul, why don't you try doing 4 sets of 10-12 reps with 2 minutes rest. When you can complete ...
Pullups11/2/2007
  Q: i have been practicing pullups for a while and am not getting any closer to my goal. I cant start ...
  A: Rock, I really don't understand the question. During the chinup you use the lats, upper traps, ...
speed10/26/2007
  Q: I was wondering what exercises should I be doing to improve my speed on the ice; both explosive and ...
  A: Hey Jason, there are many exercises and speed drills you can do. I like Romanian dead lifts, ...
training routine10/25/2007
  Q: I'm nearly 52 years old and have been working out at a gym for the past 15 years. I work out 3-5 ...
  A: Hey Mike, it is hard to say without seeing your the specifics of your workout. I am older than you ...
Sorry10/18/2007
  Q: When I said I had been playing hockey for three years... I meant I had been playing hockey since I ...
  A: Speed is a combination of leg strength, agility, acceleration, reaction time, and reactivity ...
Hockey10/13/2007
  Q: I was wondering... I am 14 years old and aspire to be in the NHL. I have been playing hockey for ...
  A: Hey Reid, exercises like lunges, squats, step-ups, romanian dead lifts, cleans of all types, and ...
chinup bar and weight lifting9/20/2007
  Q: Hey I am looking at getting a chin up bar it can be used for sit ups too it fits across doors ...
  A: Hey Tara, chins are an excellent exercise primarily for the lats and shoulders but they also work ...
Strength and Speed9/18/2007
  Q: I want to start a program with my 13 year old son that I can utilize also so we can workout ...
  A: Hey David, that is a very extensive question for this forum and it is very difficult to do it ...
How can i have confidence ?9/10/2007
  Q: i'm a 17 yr old teen who's been going 2 the gym for the last 3-4 months.My objective is to change ...
  A: Hey Dani, I am not particularly fond of your routine. I suggest working the same body parts at ...
skin9/10/2007
  Q: ANSWER: Hi Tasha, loose skin will depends on many things such as age, initial size, body fat, etc. ...
  A: tasha, losing weight is primarily about calories in versus calories out. If you take in more than ...
General Workout Questions9/6/2007
  Q: I've always heard that doing sets with high reps will build muscular endurance/density and doing ...
  A: Hey Alex, generally high reps with lower weight and shorter rest builds endurance which means that ...
skin9/5/2007
  Q:
  A: loose skin will depends on many things such as age, initial size, body fat, etc. Stretch marks will ...
Track & Field8/31/2007
  Q: Ok like im 16 and im 6"1 , 150lb, and i do track and field and my coach recomened pilates and and ...
  A: Hey Leonard, just finished watching Jeremy W. win the 400m at the world championships. He ran ...
I need more speed!8/26/2007
  Q: I run hurdles for my high school track team and i have good form now i just need to get quicker ...
  A: Hey Danae, your training should be very much like sprinters. Leg strength, core strength, ...
To become a wrestler8/23/2007
  Q: I am a 15 year ols girl who weighs arpund 160 lbs. I have been playing basketball and volleyball ...
  A: To get you started try a whole body strength routine 3 days a week. Start with 2 sets of 12-15 reps ...
Soccer8/13/2007
  Q: I am a thirteen year old boy. For the fall, I have signed up to play soccer. I have mild asthma ...
  A: Hey David, In soccer you need speed, quickness, and agility. You can improve all these things with ...
weight8/9/2007
  Q: -hi my name is meka i am 20 and i weigh 202 pounds i want to get down to 145 and i was wondering if ...
  A: I really doubt that you will have much excess skin. I suggest strength training 3 days a week and ...
testosterone8/5/2007
  Q: I havent been tested by my Rx, but at 50 I have the symptoms of decreased testosterone. Can you ...
  A: Hey Bud, There are some supplements on the market that propose to increase testosterone production ...
Strength Training over 507/29/2007
  Q: Joe Gunn I have recently wanted to get back to working out simply because I have noticed my weight ...
  A: sounds like you worked hard for many years. No you do not have to continue same regimen. We all ...
Pull-Ups/Shoulders7/27/2007
  Q: I was wondering what's the best way to incorporate pull-ups/chinups into a workout routine, ...
  A: Hey Dave, chins are kind of like lat pulls with your body weight. I suggest doing lat pulls with a ...
confused..7/25/2007
  Q: I am 21 years old, 5'2", and 107 pounds I eat healthy all the time (lean meats, lots of fruits and ...
  A: your eating sounds good and your cardio looks ok as long as you keep your heart rate at about 70% ...
Weight training/Muscle definition7/24/2007
  Q: I weight train approx. 3 days a week and run on average 2 miles 4/5 times a week. I am 6' 3" tall ...
  A: Brandon, it is a little more complicated than lighter loads and more reps. You have to look at your ...
speed and weight issues7/9/2007
  Q: I 17 years old and i need help. I want to be in the best shape of my life by november 1st. I play ...
  A: Hey Matt, that's a very tall order but you can make significant progress if you get on a ...
Finger strength7/6/2007
  Q: I need to get my fingers stronger for basketball. And i was wondering if hand grips help with that. ...
  A: Hey Eddie, hand grips are good, pushups on your fingers, wrist rollers, wrist curls, putting your ...
Body for Life6/16/2007
  Q: I just started the Body For Life weight training program after about a year and a half doing a ...
  A: Dave, the pyramid system used by the BFL program is a good muscle building protocol. The only issue ...
Body for Life6/15/2007
  Q: I just started the Body For Life weight training program after about a year and a half doing a ...
  A: Hey Dave, the BFL is an excellent conditioning program geared towards high intensity/short rest as ...
Best split6/4/2007
  Q: I would like to try an upper/lower body split routine, but am not really sure as to how many ...
  A: Hey Dave, what routine you use and how many sets and reps all depends on your goals and what you ...
Interesting stats6/1/2007
  Q: I know I have asked about the whole split vs. full-body routine before, but there was something ...
  A: Thr reason for split routines is because of limitations on time and energy for one workout make it ...
I have a couple questions.6/1/2007
  Q: I have a couple questions about a couple things and I hope you can help me with them. A few things ...
  A: Hey Matt, first...I think you should consult a doctor about your weight fluctuation and have a ...
Wrestling worries5/30/2007
  Q: I'm on the wrestling team and I've got a serious problem. I'm 210 pounds and in the 215 weight ...
  A: Hey Kyle, Have an orthodedic doc check you out before you do any additional weight training. ...
Interesting stats5/25/2007
  Q: I know I have asked about the whole split vs. full-body routine before, but there was something ...
  A: What Alwyn states may very well be true but you need hard evidence and research to really study the ...
Program variety5/15/2007
  Q: I have a question relating to program changing vs. changing of just training principles, but staying ...
  A: Hey Dave, don't concern yourself with BMI...determine your percent body fat and use that to monitor ...
Program variety5/11/2007
  Q: I have a question relating to program changing vs. changing of just training principles, but staying ...
  A: there is a lot of territory in the questions you ask and a lot of variables to consider. Muscle gain ...
bench4/28/2007
  Q: I recently picked up at a yard sale an exercise bench with a built on squat rack and leg curl ...
  A: knee extension and leg curls are all that I ever did with those although there are much better ...
ab and chest strengthening4/23/2007
  Q: hey im cory, I only have dumbbells, a bench and a bar with no rack. How can I build up my abs and ...
  A: Hey Cory, dumbells are great and you can do quite a lot of strength training with them. Include ...
Rebound exercise4/23/2007
  Q: Is it true that people can lose 150 calories by doing rebound exercise for 2 minutes? What if I ...
  A: I don't think so. It takes about 15 minutes of running for the average person to burn 150 calories ...
Workout Optimization4/16/2007
  Q: I do quite a bit of gym work (3-4 times a week) and also participate in some sports. I am a 20 yr ...
  A: On a 4 day workout week I would do a split routine with a different muscle groups 2 days a week and ...
question4/16/2007
  Q: im 18, 5'2 and 110-115 lbs female. i want to lose like 10 lbs but im wondering if i tone up and ...
  A: Your program is a very good one very similar to mine...3 days strength training and 5-6 days of ...
High reps and muscle maintenance4/9/2007
  Q: I've eaten a bit too much recently and have noticed some fat accumulation. I intend to work on ...
  A: You are not on a very low calorie diet to begin with so most of what is said does not apply to you. ...
High reps and muscle maintenance4/8/2007
  Q: I've eaten a bit too much recently and have noticed some fat accumulation. I intend to work on ...
  A: You can maintain what you have developed using bodyweight exercises. In order to improve you must ...
Questions4/7/2007
  Q: Hey Joe Where ya goin with that gun? ;-) How can you tell I am 50? Joe,I want to get faster on my ...
  A: speed and quickness are neuromuscular skills that can be learned to some extent. Don't get me wrong ...
gain and growth muscle4/4/2007
  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: There are are many types of strength training routines to fit your needs. You could do a total body ...
training Advice4/4/2007
  Q: i currently do weight training but find my arms and legs are often aching for days after which ...
  A: A general strength training program would include the following exercises...bench press, military ...
Press versus Pull Down4/1/2007
  Q: I'm 54. I started weight lifting two months ago. I'm 5 feet 8 inches, 178 lbs. I have four(4) ...
  A: (1) not at all unusual to lat pull more than you press. I assume you mean overhead press where you ...
Couple's fitness challenge3/27/2007
  Q: My boyfriend and I want to have a weight loss challenge competition, where we compete to see who can ...
  A: There are several methods used to calculate body fat. Calipers, bioelectrical impedance, underwater ...
4 weeks at gym & no weight loss!3/26/2007
  Q: i've scanned previous questions but did not find this answer. i've been going to the gym for 4 ...
  A: To lose weight you need to have a daily or weekly deficit. A 500 caloric deficit each day will allow ...
4 weeks at gym & no weight loss!3/26/2007
  Q: i've scanned previous questions but did not find this answer. i've been going to the gym for 4 ...
  A: I don't think those meds cause water retention but will research to make sure. I really think it is ...
4 weeks at gym & no weight loss!3/22/2007
  Q: i've scanned previous questions but did not find this answer. i've been going to the gym for 4 ...
  A: Rose, your program looks pretty good with 3 days of strength training and 6 days of cardio. Take a ...
aerobic exercises3/19/2007
  Q: I have a question about aerobic exercises. Have you ever read about any tests done on various ...
  A: James, jumping jacks has always been a good old-fashioned warm-up exercise. You can certainly get ...
what to do3/12/2007
  Q: right now i am currently about 165 lbs but im 5"11 my thing is i was fat before and i excercised and ...
  A: nio, sounds like you need to lose body fat and add muscle. I would eat a normal well balanced diet ...
Cardio exercize2/26/2007
  Q: I was told not to "overdo" cardio exercize..but how do you gauge how much cardio is too ...
  A: doug, most recommendations call for you to work in the 70% of heart rate max range for 30-45 minutes ...
No gym1/21/2007
  Q: i was wondering if you could help. I am a 15 year old boy, of smallish to medium build. I live in ...
  A: Conor, I grew up with no equipment either. A good start is pushups, chinups, and squats. Find ...

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