Questions and Answers

Question

It took me until my sophomore year in high school to weigh more than one hundred pounds. I have always wanted to gain some more size so I did not have to struggle on windy days- and for other reasons too. Anyway, my stints of exercise activities have included running, biking, walking the dog, and I have had a difficult time getting into the habit of weight lifting. For the last year though, I have really gotten hooked on swimming. I have a bad day if I cannot get in the pool at least once. I think I have finally found my niche. Can I count on a swimming workout as a means to gain size, or am I burning it all away since if there are no weights involved? What does a typical competitive swimmer's workout include?

Over 100!

Answer

Hi Over 100,

When you say you want to gain weight, I will guess that you mean muscular weight (I don't think anyone wants to gain fat :-). Swimming is in a way resistance training, there is 12 times more resistance moving in water then moving through air. Initially swimming can be enough work to stimulate muscle growth. But after a while your body will adapt to the workload and you will not gain any more muscle from swimming. Don't get me wrong here, swimming is still a good aerobic exercise. But for muscle growth you will need to do weight training. With weight training you increase the weights as you progress, this allows your body to consistently get bigger and stronger. But the resistance of water will always be the same.

I would suggest that you do some simple weight workouts in the gym 3 times per week. This way you will build muscle, allowing you to fill out your body and build strength which can improve your swimming ability as well. You will have to really focus on your nutrition if you want to gain muscle. Eat at least 1 gram of protein per pound of body weight. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. Eat plenty of carbohydrates such as bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. Try to avoid "junk foods", you don't have to deprive yourself all together but keep them to a minimum. Eat a small meal every 2-3 hours. You should also drink at least 2 litters of water per day and get 8 hours of sleep each night.

If you follow these tips you should be able to add some lean muscle to your body. You should also read an article on my web site that outlines a good beginners weight training routine it is at http://totalfitness.hypermart.net/art5.htm.

all the best,

Lee Hayward

Question

I'm looking in to buying some creatine. what brand should I buy? I went to www.bodybuilding.com and they suggested "higher power," but that's their own brand, so I don't know if I can trust them. what brand do you use? should I get a powder mix or capsules? which is more effective? thanks for the help. I love your site, it was very informative...

Well, since I'm already here... I've got another question for you. I go to the gym everyday and basically do the same exercises everyday. my normal workout usually lasts about an hour and a half. (two hours if I include cardio.) I do a total body workout. (I've been doing this for about two weeks now) I max out on a lot of the upper body exercises, especially when I bench. The only problem is, I NEVER get sore! No matter how much I lift, I absolutely will not get sore! is this a sign of not working enough? because I lift until I cannot lift any more... so I don't know what I'm doing wrong. that is, if I am in fact doing anything wrong.

Again, thanks for the help, I'm looking forward to your reply. great site, keep it up!

Daveyboy

Answer

Hi Daveyboy,

With creatine I don't think that it matters too much which brand that you buy. I have tried several different brands of creatine and they all work well. I am currently using creatine from www.bodybuilding.com and it is good stuff. I use pure creatine powder. For the details on how I use creatine you can read an article that I wrote at http://totalfitness.hypermart.net/art4.htm.

There is nothing wrong with not getting sore after your workouts. I sometimes feel sore after a workout, and sometimes I don't. Soreness is a strange thing. Some people never get sore but still make good gains, while others always get sore. Anyway, I wouldn't worry about it. The main thing to focus on is making progress.

all the best,

Lee Hayward

Question

Dear Lee,

I am impressed by your accomplishments and i commend you for your efforts. I am also 5 ' 6 and last year I massed up to about 190 and I got tired of carrying too much bodyfat, so over the past year I did a lot of cardio and changed my diet and dropped 30 lbs. I have come to a point where I want to lose about 10 more lbs. I currently eat 5-6 meals a day consisting of about .6-.7 grams of protein per lb. of lean body weight to stay positive nitrogen balanced. I do cardio in the morning right when I get out of bed. The only problem is I am concerned about losing the precious muscle I gained through the years. I noticed it has been very difficult to maintain my muscle while trying to burn off body fat. When is the best time to do cardio? Will tap into my fat stores faster or will I burn muscle if I run first thing in the morning? Should I still lift heavy to maintain my muscle? and last but not least, what should my diet be like. Maybe you can give me some tips on losing that last bit of bodyfat by techniques or supplementation. I was wondering if you could share with me your pre contest routine so I can get nice lean body. I'm so close, but I need to lose that last bit of extra fat without sacrificing too much muscle. i would really appreciate it if you can help me reach my goal over the next few months.

thanks,
Vee

Answer

Hi Vee,

Thanks for the complements. Losing fat can be a pain and a real test of self discipline. But since you have already lost 30 lbs. you are obviously on the right track. Here are a few tips that I suggest you try to help shed that last bit of fat:

• Eat more protein at least 1 gram 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.
  
  
• Keep doing your cardio first thing in the morning. You will burn more bodyfat at this time. Don't perform very difficult cardio exercises, stick to low intensity stuff such as the treadmill, stationary bike, walking, etc. This will allow you to burn fat without losing muscle.
  
  
• With your weight workouts try and lift heavy while maintaining perfect exercise form. Don't fall into the old school of thought that to lose fat you have to train light with high reps... blah... blah... That is not the case, the weights are for building muscle. You do cardio and diet for fat loss.
  
  
• For your diet:
  
  Protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc.
  
  Carbohydrates eat foods such as bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc.
  
  Keep your fat intake low.

Try and eat half of your calories from protein and half from carbohydrates. For example, eat 200 grams of protein and 200 grams of carbohydrates per day. Eat a small meal every 2-3 hours. You should also drink at least 2 litters of water per day and get 8 hours of sleep each night.

The best supplement that I have found to help lose bodyfat is the caffeine, ephedrine, and aspirin stack. I have used this personally and have had great results from it. The best way to use this stack is take 200 mg of caffeine, 25 mg of ephedrine, and 300 mg of aspirin 3 times per day on an empty stomach. It is a good idea to take this stack before aerobics and before your workouts because it will help to give you energy, curb your appetite, and raise your metabolism enabling you to burn more bodyfat.

This is powerful stuff. If you have not used these supplements before you should ease in to it. For example, take them only once per day, then after a few days increase it to twice per day, then eventually increase it to 3 times per day. Some common side effects from the caffeine, ephedrine, and aspirin stack are feeling jittery, anxious, nervous, excited, etc. This is because the supplements cause your body to release adrenaline.

Only use this stack for a month and then take at least a couple of weeks off from it before using it again. Also, take it for 3 days on and then take a day off, otherwise your body will become accustomed to it and you will not get as good of results from it.

Another thing that I should mention is people with heart disease, high blood pressure, thyroid disease, diabetes, enlarged prostate, or anyone taking MAO - inhibitor drugs for depression or appetite suppression should not use ephedrine. And never take more then the recommended amount.

If you use these supplements as I have outlined you shouldn't have any trouble with them.

all the best,

Lee Hayward

Question

I am doing one bodypart a day and i can tell you that the next day of training I feel pain in the bodypart that i did. (e.g. monday i am doing chest and the next day and for the other 2 days i feel pain in my chest). I am training to gain weight (lean muscle) I am lifting heavy weights 4 sets with 8 reps. I am doing bodybuilding for 5 months. Could you please tell me if that pain is good (build more muscle) or i shouldn't lift so heavy weights. This pain is not pain from an injury. I am using protein and creatine is there anything else to boost my gains or do you have any tips to give me. I am 23 years old.

Thanks for your time.
Giannis

Answer

Hi Giannis,

It is quite normal to be sore after a hard workout. I am usually a little bit sore for a day or two after a hard workout, but I am accustomed to it now and it doesn't bother me too much. If you are making good progress with your training (i.e. you are getting bigger and stronger) then I don't think that there is nothing wrong with the soreness.

Vitamin C and Glutamine are great supplements for helping to reduce muscle soreness. I personally use both of them and find that they work great. Take 3 - 4 grams of Vitamin C per day in divided doses with meals. And take approx. 5 grams of Glutamine after a workout and 5 grams before bed (you can mix it with your creatine or protein drinks). Also be sure to warm up thoroughly before a workout and do a few minutes of stretching for the muscles that you worked after each workout. This will help to reduce muscle soreness.

all the best,

Lee Hayward

Question

I have lost 47 pounds. I need to loose 20 more. However, my breast are shrinking and sagging. Do you have any suggestions besides a boob job?

Daniele

Answer

Hi Daniele,

Congratulations on your weight loss! That is fantastic, you are certainly on the right track to getting in great shape.

It is normal for your skin to be slack after such a big weight loss. All of the excess weight was stretching the skin. Over time your skin should tighten up. I would suggest that you get on a good weight training routine, if you are not already. Weight training will help to tighten and tone your body. This should help to solve your problem.

Please e-mail me back and let me know about your current fitness routine and I will see if I can offer any tips or suggestions.

all the best,

Lee Hayward

Question

I read your intro on how you train and I tried it out and like it best of all. I have only been working out seven months but I found I have made the most progress using the three core lifts and the assistant exercises. The question I have is it OK to use the same assistant ones for a couple months and switch them or should I be switching the assistant ones every workout? Do you always use the three same core lifts or do you vary those at all? Could you suggest some alternative exercises, keeping in mind there is no local gym so I workout at home with free weights (the only way to go!). Thanks for the help and all of you keep up the good work. PS Your photos are awesome. I amazed at your vascularity!

Gary

Answer

Hi Gary,

Thanks for the complements. The way you want to train is really up to you. I like to vary the exercises that I do. Different exercises work the muscles in different ways. This will help to build overall strength in the body. With my workouts I almost always do; bench presses for the chest, dead lifts for the back, squats for the legs, and military presses for the shoulders. These are my core exercises, I try to change the assistant exercises that I do each workout. Some assistant exercises that I use are:

Chest:

dumbbell flyes (all angles)

dips

push ups

pec deck

etc.

Back:

chin ups

bent row

power cleans

dumbbell row

hammer strength seated row

pull downs

etc.

Shoulders:

side lateral raises

bent lateral raises

front lateral raises

barbell shrugs

up right rows

etc.

Legs:

leg extension

leg curls

leg press

sissy squats

hack squats

etc.

Calves:

standing calve raise

seated calve raise

etc.

Biceps:

barbell curls

dumbbell curls

preacher curls

cable curls

etc.

Triceps:

cable push downs

lying ez bar extensions

1 arm dumbbell extensions

close grip bench press

tricep dips

etc.

Abs:

crunches

reverse crunches

leg raises

roman chair sit ups

etc.

With the assistant exercises I focus on pumping out reps rather then moving heavy weights. I use the core exercises for the big weights.

There is no right or wrong way to train. If you asked 2 bodybuilders to describe their workout routines, you would get 2 different answers. The most important thing is to be consistent with your training and eating and always try to make small improvements on a regular basis. For example, if for your last leg workout you did squats for 2 work sets of 8 reps with 200 lb. The next time you do squats try and get 2 sets of 9 reps with 200 lb. Each workout try and get one more rep or add a couple pounds of weight and get the same number of reps.

This type of training produces great results, if you could add just 1 lb. a week to your core exercises that would be a 50 lb. increase over the course of a year. Quite an impressive gain by any standards.

Gary, I hope that this answers your question.

Lee Hayward

Question

Hi,

My name is Phil and I've noticed your web site to be a great one. When I was in high school a couple years back, I was in martial arts and I did a lot of physical exercise. But couple years past and with an injury in my knee, my knee was never fully conditioned. So I'm wondering if you could advise a workout routine to strength my knee as well build some biceps, with a set of 15 lbs free weights I've got at home. I would appreciate the advise as soon as possible.

thanks

Answer

Hi Phil,

You are going to be limited with the amount of work that you can do with just a set of dumbbells. I would suggest that you join a gym and take advantage of the wide variety of equipment.

For working your legs you should start off with machine exercises such as leg extensions, leg curls, and calve raises do 2-3 sets of each exercise for 10-15 reps with light weights. Avoid free weight leg exercises at first and give your body a chance to strengthen with the machines.

You will have to listen to your body, if you do an exercise and it hurts your knee, choose a different leg exercise that doesn't hurt. If your knee is feeling ok, gradually increase the weights you are lifting (try to add approx. 5 lbs. per week). After several weeks you can also try adding some different exercises (i.e.. leg press, squat, stiff leg dead lift). Just be extra cautious, if your knee is hurting ease off.

For the biceps you should focus on using good exercise form on all of your biceps exercises. A big mistake that people make is to swing the weights and cheat. This will not give your biceps the maximum muscle stimulation. The biceps are not a big muscle group so you should use moderate weights and focus on pumping out reps, and really squeeze the biceps with each rep.

A good biceps routine that you can try is:

• Barbell preacher curls 3 sets 12 reps
• Alternate dumbbell curls 3 sets of 12 reps
• Barbell curls 3 sets of 12 reps

Perform this routine 2 times per week preferably on the same day as you work triceps.

Phil, I have written a good article for beginners that you should read. It is at http://totalfitness.hypermart.net/art5.htm.

I hope that this info helps you out,

Lee Hayward

Question

hi lee,

my names anthony and i have a bit of a problem. im 5'10 160 and im 16. i have been working out for three years and the first two years wasn't really as intense as the third one. but anyway, i work out every morning at school and i keep a consistent schedule. when i first started lifting my bench press max was 180 and since then it's been going up at a very decent pace and my max is currently 240 but it hasn't seemed to improve much at all. im stuck at this weight and i have tried doing high weight and low reps and low weight and hi reps and i have also started adding more sets of incline bench, tricep extension, and pec-dec. i use 5-12 reps on all my sets, it depends on what mood im in. i do at least three 3-5 sets of these lifts. i have kept that up for a consistent three weeks and i my bench hasn't even gone up 5 lbs! im kinda upset and i have seemed to try every thing i know. my goal was to bench 250 at the end of my sophomore year and i guess i better forget about that. do you have any ideas on what i can do in my workout or what kind of nutrition supplies to use to help me improve. i would really be grateful to hear what you have to say.

thanks

Answer

Hi Anthony,

You have certainly made some great progress in the gym. However, you may be over training a bit. It sounds like you have been really pushing yourself lately to try and reach your goal of bench pressing 250 lbs. What I suggest that you do is take a full week off from weight training to let your body completely recover. I have to do this a few times per year and I find that after a week off from training I can come back fresh, energetic, and really motivated to train. Don't worry about losing muscle during the week off from training. After all, muscles do not grow while you are working out; they grow while you are resting.

For your nutrition you should eat at least 1 gram of protein per pound of bodyweight. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. Eat plenty of carbohydrates such as bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. Eat a small meal every 2-3 hours. You should also drink at least 2 litters of water per day and get 8 hours of sleep each night.

For supplements take a multivitamin and vitamin C with your breakfast and evening meal. And take a protein shake between meals and after your workouts. If you like you can try using creatine to help boost your strength and energy. I have written a good article about using creatine you can read it at http://totalfitness.hypermart.net/art4.htm.

When you start training again you should change your workout routine around. You could perform different exercises, or change the order in which you do your exercises. This will help to encourage new muscle growth by stimulating the muscles in different ways.

If you would like to increase your bench press I would suggest that you try the "Blast Your Bench" program. I use this program personally and I usually put on about 20-30 lbs. to my bench in 3 weeks from using the program. I love it! You can get the "Blast Your Bench" program at http://totalfitness.hypermart.net/bench.htm.

Anthony, I hope that this has been helpful to you.

all the best,

Lee Hayward