Questions and Answers

Question

dear lee,

i was wondering. u say that u gain 50 lbs to ur bench press. does that mean u can rep 50 lbs more or 50 lbs to ur max rep? and is it ok to do more than just barbell curls for ur arms? and more than squats for ur legs?

thanks
-paul

Answer

Hi Paul,

I added 51 lbs. to my 1 rep max when I first tried the "Blast Your Bench" program. If you want to get the best results from the program you have to follow it just like it is laid out in the workout schedule. If you do more work then the program requires you will overtrain and not make as good of gains from the program.

Question

This Site is outstanding, since I've known this website I came here everyday looking for more information. Now I have doubt about the type of bar that I should use performing Curls, close grip bench press, and skull crunches. I use EZ-bar because its easy in my wrist. Would be those exercises more efficient using a regular barbell?

Thank you very much!
Fernando

Answer

Hi Fernando,

I like to change the bar that I use to perform the various exercises every now and then to help work the muscles in a different way. For example, one workout I may use a straight bar for barbell curls, the next I may use an EZ-bar. I don't really think that one bar is better then the other. Because in both cases you are still working the same muscles, and lifting the same weight, etc. The only difference is your wrists are in a different position.

Now there are some exercises that I find more comfortable and easier on the joints with an EZ-bar. i.e. lying tricep extensions or skull crushers. I only use an EZ-bar for these because I find it too uncomfortable with a straight bar. It is really up to you which bar you use. If both the straight bar and EZ-bar feel comfortable then I suggest that you alternate using both of them. However, if you find that it is more comfortable to use either the straight bar or the EZ-bar for a particular exercise then use the one that is more comfortable.

Question

i'm leo luri and i just got your programs, living lean and blast your bench.
thanks.

i would like to ask you something.

i weight 170 lbs and i'm 5:8 with a 20% of body fat. my goals with your programas are to lose 24 lbs of body fat and gain 14 lbs of lean body mass. i have planned to accomplish this by march 12th 2000. is this real ?

the other question is. why is it that after drinking a protein drink. usually myoplex or labrada i'm so thirsty and i have to drink lots of water. i usually take about 160 grs a day o protein a drink about 6 quarts of water. is this normal ?

thanks again.
leo.

Answer

Hi Leo,

It is possible for you to achieve your goals of losing 24 lbs. of bodyfat and gaining 14 lbs. of muscle in a 6 month period of time if you are consistent with your training and nutrition program.

Protein can act like a diuretic in a way so it does increase the need for water. You should drink as much water as you want. I always drink plenty of pure water each day.

Question

Hi,

My name is Chris Smith and I'm from Sydney, Australia. Recently my gym closed down. It was the biggest gym in the area and I'm very dissapointed because now I have no gym to attend. I am thinking of purchasing some equipment. Could you suggest the basic equipment that is needed for a home setup. I have been training fo the last 5 months and have toned up significantly, but I have trouble gaining muscular weight. I weigh 60 kilos and am 165cm tall (sorry about the metric measurements but I'm not sure on the imperial conversions). I am 18 years old. I'm not sure the exact % of bodyfat I have but the trainer who evaluated me at the gym said I had "none". I am drinking whey protien each day, is this ok, could you suggest a program for drinking this, eg. after working out, before at night or when? I am very interested in bodybuilding both for looks and fitness, there are plenty of people down here that are interested in fitness but not many are interested in bodybuilding. Any help you could give me such as a basic training program encorporated with the whey protien would be greatly appreciated. Thanks very much for creating your web page and educating me with your years of experience. You look very built and someday I hope to look half as good as you.

I'll await your reply,

Thanking you in advance,

Chris Smith.

Answer

Hi Chris,

The basic equipment that you will need to workout with are:

barbell
adjustable dumbbells
various assortment of weight plates
flat / incline bench

Some other pieces of equipment that would be good to have are:

squat rack or power rack
leg extension / leg curl attachment
preacher curl bench
chin up bar
a home gym machine (i.e. York 2001 or similar machine for cable work)
dip / leg raise station

You can still make great gains in size and strength by working out with a home gym. It can be a bit expensive to get all of the necessary equipment, but it is worth it. You should try to get a few friends to workout with you and then you can each help to pay for the cost of the equipment.

To save some money you can make some of the equipment yourself or get someone to make it for you. For example, you could make a squat rack, chin up bar, dip station, etc. out of wood. I have made and used several pieces of wooden weight equipment over the years. Just make sure that they are well built and very sturdy. You don't want a weight rack to break under the heavy weights and risk the chance of injury.

To make progress you also have to focus on your nutrition. You need to eat big and lift big in order to get big. For your eating, eat at least 25 calories and 1 gram of protein per pound of bodyweight each day. For protein eat foods such as: beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. For carbs eat foods such as: bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. You should also eat a moderate amount of fats from foods such as: peanut butter, cheese, regular milk, butter, salad dressings, etc. Don't go overboard with it but a little extra fat will help give you more calories and energy to help you add bodyweight and build muscle. You should take your protein supplement at least 2 times per day (i.e. take one between breakfast and lunch and take another after your workouts).

Chris, I have a couple of good articles that you should read. One is called "Bodybuilding for Beginners". The other is called "How to Get Big". After you read the articles if you have any questions please e-mail me and I will be happy to help you out.

Question

dear lee,

i have yet another question for u. i am in pretty good shape, but my bady fat % is high in my chest, so it looks i got tits( which is so embarrasing! ) anywayz... by doin the blast ur bench, im gonna see results in the 3 weeks rite? im not gonna just be puttin up an extra 50 when i bench rite? because i heard that the heavier u lift, the more bulk u gain and the more fat that is burned. because thats what i wanna do, get rid of the fat in my chest so badly!!!!

write bak
thank-you-paul

Answer

Hi Paul,

By increasing the amount of weight that you lift you will build more muscle mass and muscle shape. Cardio exercise and diet will help you lose bodyfat, weight training will help you build lean muscle and strength. After you finish the "Blast Your Bench" program I suggest that you go on a good fat loss program to help you lose the excess bodyfat. E-mail me when you finish the "Blast Your Bench" program and I will help you design a good fat loss routine.

Question

Hi there!

After finishing the beginner's course in your Living Lean program I have now moved on to the intermediate course, but am confused as to what some of the exercises mentioned actually are. If you could please explain these to me I would be very grateful (I will also ask about the exercises in the advanced course).

Bent row - I suspect I know what this is - standing with your back bent at 45 degrees lifting the handlebars. If this is indeed the case, could you please suggest an alternative to this exercise, as I am very uncomfortable performing it!

Reverse crunches.

Upright row.

Dumbbell curls - I know that this is obviously just lifting the dumbbells, but is there any special technique, as I know there are various methods? Both at once, or one at a time? Twisting the arm while lifting, or not? That sort of thing.

Lying extension.

Dips - (I suspect this may just be another word for push-ups. Am I right?)

Incline bench press - I know what this is, but my bench does not incline. Is there any way to "simulate" the incline, or is there any suitable alternative?

Preacher curls.

Dead lifts.

Close grip bench.

Seated raise.

Side lateral raises.

Front raises.

Bent over raises - (Again, if this includes bending the back at 45 degrees, I would prefer another alternative).

Wrist curls.

Reverse curls.

Well, that's it (I didn't realise there were so many!). You've given me the best advice so far, and everything's coming along nicely :D It's all greatly appreciated!

Thanking you in advance,
Chris Davis.

Answer

Hi Chris,

The bent row is as you described, standing with the knees bent, the body at a 45 degree angle and pulling the bar into your midsection. I think that you are doing the exercise on the exercise machine. It would be much more comfortable to perform the exercise with a barbell. If you don't have a barbell / dumbbell set I would suggest that you get one it will make doing some exercises more comfortable and productive. They are available at most department stores in the exercise equipment section.

If you still can't do the bent row try doing a seated cable row. This is done by sitting on the floor in front of the low pulley on the weight machine (brace your legs on the side of the machine) and pull the handle in to your midsection in a rowing motion.

A reverse crunch is a done by lying on the floor in a regular crunch position and instead of lifting your upper body and crunching your upper abs you lift your knees into your chest and work the lower abs.

An upright row is done by standing, holding the barbell, your hands about 10 inches apart. And you pull the weight upwards almost dragging the weight up over your stomach and chest until you lift the bar is under your chin hold it for a second and then lower the weight and repeat. I have a pic of this exercise here

With the dumbbell curls you can try all different methods. You can curl both dumbbells at the same time, alternate them, etc. They will all stimulate your biceps.

Lying tricep extension, I have a pic of this exercise here

Dips are something like a push up but you do them on parallel bars and lift your bodyweight. I have a picture of this on my website I have a pic of this exercise here

In place of incline bench presses you can do incline push ups. You do these by elevating your feet on a bench so your legs are higher then your upper body. Then you do push ups, this will work the upper chest much more then regular push ups.

Preacher Curls, I have a pic of this exercise here

Dead lifts, I have a pic of this exercise here

Close grip bench press is done similar to a regular bench press except you keep your hand approx. 12 inches apart. By doing this you work the triceps much more.

Seated Calve raise, most gyms have this piece of equipment that works the calves. It works by placing the weight on the top of your knees while you are seated and you lift the weight with your calves. If you don't have access to this piece of equipment you can do standing calve raises instead.

Side lateral raises are done by having a dumbbell in each hand and lifting them out to the side until your arms are straight out to the sides and your arms and body are in the shape of a letter T then you hold this position for a second, lower the weights and repeat.

Front raises are done similar to side lateral raises except you lift the dumbbells to the front instead of out to the sides.

Bent raises are done similar to the side lateral raises except you are bent over at the waist and lift the dumbbells to the back. Each of these dumbbell raises work the different shoulder muscles at a different angles.

Wrist curls are done by holding a light barbell with the palms facing up and about 6 inches apart. Rest your forearms on your lap with your hands and the bar hanging off the edge of your knees. Now curl the bar up with your wrists hold for a second, lower the bar, and repeat.

Reverse curls are done similar to regular barbell curls except you do them with your palms facing down. This works the forearms much more and hits the biceps at a unique angle.

Chris, I hope that this info helps you with your workouts.

Question

hi lee,

my name is cory, im 14 years old and weigh 168 and currently bench 185lbs. i have been talking to my friend, who also has the Blast Your Bench program. i have a question. on the different sayd, it says to bench different amount of reps, but should the days when you only do 3 reps be more than the days when you bench 15? and how much about should i bench on those days? should it be a certain percent of my max? because right now im currently doing another bench program. it goes like this:

3 sets of 5 reps with 80% max
then
1 set of 3 reps with 85% max
lastly,
1 set of 1 rep at 90+% max.

it says a certain percent. should i do a certain percent or should i do the amount in which i fell ill get the best workout?

another question, you said to take in 25 calories each day for every pound you weigh, are you sure that all those calories will be burned? does the Blast Your Bench program burn it for you?

also about the creatine, ive taken no supplements yet, but id love to try some. i heard many stories about the creatine supplement. you also said in your webpage that the creatine draws water to your muscles so they look fuller, does it just fill the muscles with water and not make them stronger, or does the water help and make you muscles stronger? any help you can offer will be greatly appreciated.

thanks

cory

Answer

Hi Cory, With the Blast Your Bench program you should lift enough weight so that you can just get the required reps. The weight that you lift for a set of 3 reps will be much heavier then the weight that you lift for a set of 15 reps. It will take you a few workouts to experiment and find out how much weight you should be lifting. Once you find out how much weight to lift for each set you should try to better each workout. For example, if one workout you did 5 sets of 3 reps with 160 lbs. then the next time try to do 5 sets of 3 reps with 165 lbs.

The idea of eating 25 calories per pound of bodyweight while doing the Blast Your Bench program is to provide you body with lots of nutrients and energy to help your muscles recover and grow. This is not a fat loss program. If you would like to lose bodyfat and get lean you should check out my Living Lean program.

Creatine does cause your muscle to fill out with water and become more stronger. Muscles are approx. 75% water anyway. So by bringing more water and nutrients in to the muscle cells they become bigger, fuller, and stronger.

Question

I am an avid runner and gym enthusiast. I run or perform some type of cardio at least five-six days a week and weight train at least five - six days a week.

I recently broke my wrist while rollerblading and am in a cast. I have continued cardio by either walking or using the eliptical machine ( the bike bores me)but I am at a lose as how to try and keep up some type of toning excercises for my upper body.

Any suggestions?

Christine Danesi

Answer

Hi Christine,

A broken wrist will really limit the amount of resistance exercise that you can do. But you may be able to do some weight machine exercises. You should start out lifting really light weights and try to find exercises that do not bother your wrist. I don't think that you should have too much trouble doing exercises like leg presses, hack squats, calve raises, etc. But for you upper body you can try using machines that have pads for you to lift the weights (i.e. like the pec deck machine) instead of machines that have handles and bars to lift the weights.

You should avoid any exercises that hurt or feel uncomfortable. Your main goal is to allow your wrist to heal so you can resume your regular training routine.

Question

Hi Lee.

I am a 14 - year - old boy. My shoulders are very narrow and I want to make them broad. I don't want to push myself too hard and I don't want to be a bodybuilder or anything. I weigh 163 lbs and I am 5"6'. I don't go to a gym but I have dumbells at home. If you could tell me what kind of a workout I should use and what the weights should be I will be glad.

Thanks,

Omer Ziyal

Answer

Hi Omer,

The best way to make your shoulders bigger is to also make your entire body bigger. By exercising the entire body you will strengthen every bodypart, including your shoulders.

Try this home workout routine:

Push ups (use your bodyweight)
3 sets of as many reps as you can do

Free squats (squatting with just your bodyweight)
3 sets of 50+ reps

Military press (use your dumbbells)
3 sets of 15+ reps

Dumbbell curls (use your dumbbells)
3 sets of 15+ reps

Abdominal crunches (use your bodyweight)
3 sets of 50+ reps

Do this workout routine every second day. Try to eat lots of good foods such as: beef, chicken, turkey, fish, eggs, milk, bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. Make sure to eat 3 meals a day plus snacks in between meals to help give your body the nutrition that it needs to grow muscle. If you follow this routine for a couple of months you should see some good progress in your physique.

Question

How are you doing Lee,

I am trying to lose 20pds and what happens is when I lift weights I get bigger and and not lean and cut. I do cardio before I hit the weightswhat should I do I have the mass already it`s just a matter of shedding the pounds should I use lighter weights and then it takes me to long to get a burn by using lighter weights and more reps maybe use lighter weights but do the motion slower.

What`s your veiw onthe situation.

Jay

Answer

Hi Jay,

To lose bodyfat you have to focus on your diet. Eat at least 1 gram of protein per pound of bodyweight per day. A high protein diet raises your metabolism, allowing you to burn more fat, it doesn't cause water retention like a high carb diet can, and protein will satisfy your appetite more and make you feel less hungry. As well, protein supplies the nutrients needed to build lean muscle. You should use a high quality protein supplement if you are not already using one. I suggest using a whey protein powder.

Reduce the amount of starchy carbs that you eat (i.e. breads, rice, potatoes, pasta, etc.) and eat more fibrous carbs (i.e. vegetables). Try to limit your carbs to 1 gram for every pound of bodyweight per day.

Keep your fat intake as low as possible.

(Note: to find out how much protein, carbs, fat, calories, etc. are in the foods you eat you should get a copy of the "Living Lean" program because it has nutrition information charts for hundreds of different foods.)

You should also do at least 30 minutes of aerobic exercise (i.e. walking, stationary bike, treadmill, etc.) first thing in the morning before breakfast. You will burn more bodyfat at this time because there is no food in your system and the body has to resort to burning fat for fuel. I do this personally and it works great for burning fat.

Keep lifting heavy weights. Weight training will help you build muscle and strength. Cardio and diet will help you lose the bodyfat.