Ask The Muscle Training Expert Part 2

If I mix a fiberous carb in powder form, like psyllium husk, in to a whey protein shake, will this slow down the absorption of the whey protein so I can use it as more of a meal replacement instead of a post work out shake?

I eat fairly well during the day. I eat 6 meals and stick to fruits and veggies, lean meats, fish, eggs, whey protein, unsalted nuts, oatmeal, whole grains, etc. At night, however, I have an insatiable appetite and cannot satisfy my hunger. Is there anything you can recommend that might curb my night time cravings?

ok, get lean or build muscle, i get that but since i have been working out which has been about three months i have lost 35 lbs. BUT, i have now hit a wall. I cant seem to lose another ounce and i dont know how to start the fat loss again. I have changed my routine in the gym as well as increased my intensity during cardio. I have not extended the time just intensity. I have asked many local people their opinion and have tried what they told me to do BUT nothing is working. My goal is 100lbs of fat off my body pronto but i know realistic goals must be set so i have given myself an 18 month quota. please help!!!

Vince, Thank you for sharing your knowledge and passion with us. QUES: since December, I have been getting monthly testosterone injections from my doctor for some health issues. How should I be taking proper advantage of this to maximize the benefits of additional testosterone while exercising/weight-lifting? My injection doses have been as follows: 20, 40, 60, 80. (not sure if this means mg??) (I have my doctors approval and encouragement to exercise full speed ahead.)
My stats: female, 32 yrs old, 145 lbs, 31% BF. Goal: 21-23% BF.

I’m focusing on Fat Loss FIRST, then muscle toning/building. What is your suggested method of training for maximum fat loss focus? ….Circuits? HIT cardio? Weights? (I am 30 and female with about 15 more lbs to lose) thanks Vince! I love learning from you.

What would you recommend for some easy, on the go, muscle building foods for the busy lifestyle?

hey vince i orderd your book a while back.and i havent really had time to fully read it.but ive read chapters and taken your advice from what ive read.but ive got a question.is dumbells squats as effective as regular squats?will it give off the same test boosting ability?and help me get bigger faster?

Hi, Vince!
What do you think about diet soda’s, with no sugar added, and only 1-2 calories.Like Coke zero, Fanta zero, Sprite zero and etc..

Can they affect my fat-loss ?

Thanks Vince for the advice and videos,sensational.I would like to ask advice on tricep training,firstly I have never had a problem with getting a pump in my inner tricep but battle wih the outer and obviously my inner is more devoloped than the outer,another thing is that although my upper tricep is devoloped my lower is under developed in comparrison.

Kind regards from the Land Down Under
Craig.

JUST WENT THROUGH SOME KNEE ORTHO SURGERY AND COME OUT WELL. DAY AFTER NO PAIN. QUESTION IS WHAT SORT OF LEG WORK OUT SHOULD I BE DOING and when could I start it? I’m 66 and have been training hard for 4 yrs
Thanks
Rich

Hey Vince, thanks for answering our questions. in fact I have two questions. I have been working out for about seven monthes, and I would say that Im made a good progress in my muscle mass. but in the last four to six weeks, I noticed that I stoped making progress for no abvious reason. I left hard and eat right. so, I hope you can help me with that. the second question is about my arms. my arms are basically strong and in shape, but I was wondering, is there any specific workout that boosts the size of my arms? Thanks

Hi Vince, this is my first post. I have been training for almost 6 months. I am 24 years old and had been training at the age of 16 up until 21/22, I am very cut but had to stop training in order to simply gain weight. I have now gained a little weight but feel its not enough and need to know what to eat and do in order to gain. I would personally like to build my chest and arms, but find it really hard to put that weight on.

Thanks for your emails.

Question:
I am following your advise of 3 workouts per week, hitting the major muscles with different exercises each time. What is the maximum workout time that you recommend for building lean muscle? Some guys say not to exceed 1 hour, but would that exclude the warm -up and stretching time beforehand?

Thanks for all the mails, they are really helpful.

thanks Vince. Your advice has explained a LOT that other trainers seem to assume I already know. I’ve lost 65 pounds by exercising and changing my eating habits, but now I want to take it to the next level and get really lean and defined. Thank you so much for your help.

Hi Vince, thanks alot for your info and guidance. I have made nice gains with your lean muscle building advice. FYI my chest measures at a nice 48 inches, and my arms at a nice 19 inches. All measurements have gone up, as well as the weight I have been lifting. I still have two weeks in the current program I am on. But after this program I would like to trim the fat and keep the muscle. Is there any advice from yourself on how to achieve this along with a proper nutrition guide for me to follow? Keep up the good advice

Hi,Vince
Very good guidance. You give very professional advices that is why I promote your ebook No-nonsense Muscle Building.

Hi Vince,

I gained 44 punds in 7 months - muscle and some fat - and now I want to get rid of the fat and maintain muscle mass. The only time when I can do cardio is imediatly after weight training. So in order to keep my body out of the catabolic state I take BCAA, Glutamine and L-carnitine before weight training and BCAA, Glutamine imediatly after weight training. Then I do some cardio (HIIT for 20 min) and take the protein shake. I wanted to ask you if that is a good ideea to supplement regarding the fact that the only time when I can do cardio is after weight training, and if not can you tell me something else to do?

Thank you.

Due to the variability of my schedule it is nearly impossible to find a consistent training partner. I also have some joint pain/arthitic issues at age 48 that have me training mostly on machines. This is for the safety issue and control of the weight. I feel I get a pretty good workout despite minimal barbell and dumbell
work.

What is your opinion of machines and/or what workout plan do you sugggest. My gym is prett much fully equiped with various machines.

Thanks,

Keith

timiing of casein vs. whey protien supplementation?
morning ‘and then pre and post workout?
Thanks for the answer. Tom

Vince, How do I get modivated to start this change of life of excercizing and lifting? I quit drinking alcohol and quit smoking now I want to start my life over with some good habits. Any suggestions?

Hey. I would like to ask regarding chest workouts. It seems that I’m not really getting that definition down the middle of my chest. Also, I’ve done chest workouts but it seems like the growth of my chest muscles is not maximized. Is there anything i should do?

Thanks,
Muhammad

What advice would you give for a teenager to lose the maximum amount of body fat but still keep muscle, how much exercise do you recommend each day?

Your program is great I wish that ,I had a program like yours 20th years ago.
Man think of the money I could have saved.

Hello,
This is Zohair Khan from India. I joined the gym in 2007. My age is 21.
These are my measurements:

Weight: 52.04 kgs
Height: 5′ 5″ 3/4
Neck: 14 cm
Shouder: 41 1/2 cm
Chest Normal: 35 1/4+ cm
Expanded: 36 1/4+ cm
Upperarm: 11 1/4 cm
Forearm: 9 1/4 cm
Wirst: 5 3/4 cm
Upper abdomen: 28 1/4 cm
Waist: 28 1/4 cm
Lower abdomen: 29 1/2 cm
Hips: 33 1/2 cm
Thigh: 18 1/2 cm
Calf: 12 cm
Ankle: 8 cm

Warm - up: (3 sets)

Push ups
Mountain Climbers
Hip Thruster/Half Burpees
High Knees
Squats

Exercise Routine:

Day 1: (4 sets)

Bench Press
Incline Press
Chest Press
Flyes
Forearm

Day 2: (4 sets)

Shoulder Press
Dumbel Press
Side Raise
Front Raise
Upright

Day 3: (4 sets)

Tricep Pushdown
Barcel Tricep
Double Hand
Single Hand
Barcel Curl
Dumbel Curl
Preacher
Hammer

Day 4: (4 sets)

Chin Up
Lats Pulldown
Cable Rows
Dumbel Rows
Squats
Leg Press
Leg Curl
Leg Extension
Calf

Abs Alternate Days (4 sets)

Cross Bench Stretched Crunches
Sit ups
Corkscrew

How can I lose last 15 pounds & lower body fat like lower abs, hip, butt, thigh through proper exercise & balanced diet within 3 months. Pls. advice me about exercise plan like how many days, how long,cardio plan, strength plan & sample of cal. that I consume per day.

I am waiting for ur reply.

Hi Vince,

Great Stuff! I understand that you can’t date Jessica and Eva at the same time, but what can I do to ensure that I don’t lose any muscle while I’m cutting? Bathsuit season is coming and I’d like to lose the fat but make sure my muscle is still there when the fat comes off? Thanks.

Hey Dave…

You should try the Prograde Cravers… ara amazing ´cause help you reduce your sweet cravings and contains only natural ingredients.

If it does not work for you… try what I do… immediatly before I go to bed I use to have my last shake…. this consists of 2 cups of milk and one scoop of Casein Protein wich will be diggested slower than any other protein and really makes you feel satisfied.

Smac…..

What can I say…. be focused on this. If it is natural go ahead… take it! but if it is not… forget it. Although contains no sugar, this beavereges are loaded with several artificial sweeteners wich only makes harder your effort on loosing fat. Avoid everything with artificial sweeteners or some ingredients you simply cannot pronounce.

Try craving on fruits instead.

Tom.

Whey protein is absorved rapidly so you may want to take it immediatly before and after your workout.

Casein protein is diggested slower so that you can take it bed time to ensure you don’t reach the catabolic state during sleep.

Hi, i am bhushan. i am doing weight trg. for last 5years. But ido it for 4 months in an year. Now i want to do it for whole the year. will you please make a workout plan for me that increase my mucsle size as well as my weight.

hi boss,

im 50 years old now and i love weight lifting. i keep on doing my own exsercises at home since i work for long hours every day. 2 months ago i thought that im still young and i lifted about 30% more weight than normal which gave me pain in my left sholder (around the rotating cf). i stopped training since then and checked with a doctor who gave me 2 courtazine injections but the pain still there. he now advise to make an operation but i dont want to do that. can you advise pls.

I only started working out about 8 months ago, pretty skinny 60kg 5′5 hard gainer, and now getting to 62kg and reasonably happy with progress considering i never exercised at all before. Getting to eat consistently 6 times a day is what i’m working on.

Question - my chest\ab area seems to be a bit lumpy like cellulite, what’s up with that? How can i tone up and smooth this area out?

Thanks Vince for your amazing tips!

I started working out again about 2 months ago after a 2 year hiatus. I am noticing a difference in my arms getting bigger but my chest has stayed the same. Any advice on some exercises that would help me get my chest bigger?

Thanks.

Vince-
Pertaining to post-workout drinks/snacks: I am looking at a container of nonfat yogurt I recently purchased; size:16 ounces, calorie content: 280, carbs: 18 g, protein: 46 grams. If I eat that container along with a banana within 30 mins. after my workout ends wouldn’t that do the trick? I have another container of yogurt that comes with a side packet of honey attached. 5.3 ounces total, 180 calories, 29 grams of carbs, 10 grams of protein. How about two of those packets after my workout and skip the banana?

P.S. - If you want to increase traffic to your site might I suggest more pictures of Ms.’s Longoria and Alba ( also Halle Berry, Beyonce, Christina Applegate, etc.) and less pictures of you. Just a thought. No offense meant.

I’ve been working out consistently for over 4 years and consider myself to be in good shape. I’m 27 years old, 76 inches tall, and weigh 195 lbs, however I have chronic lower back pain and was hoping that you could suggest some effective alternative exercises for dead lifts, squats, and bent over barbell rows. These few exercises are nearly impossible for me to perform (esp. with heavy weight) without feeling any strain on my lower back. I have a strong core and feel that I use good form, but the strain is still there, so at this point I just avoid these exercises. Please help.

Does age effect your ability to build muscle? I have been taking supplements (i.e. Creatine, protein, etc) and working out alot to build bigger biceps and haven’t been able to see the bicep bulge. Any supplements or routines that you’d recommend in building huge biceps for the 40+ guys.

Vince,
I am lifting and losing weight at the same time.
I don’t think that I have tremendous genetics I am over weight and I can tell I am losing and I am also getting bigger muscles.
I run for 1.5 miles on the treadmill and then lift for 1.5 hrs.
I read a lot of magazines and of course follow your advise.
I am just wondering the way they say to lose weight is a proper diet and exercise then why would you not gain muscle and lose weight at the same time?
I think after I lose the weight I want to lose then I am going to focus on getting a lot bigger.
I know that to get really big you have to take in a lot of food so I also know that you can’t get really big and lose weight at the same time but for people that are over weight then I think any kind of exercise including weight lifting will be better than diet alone.
I will not try to get the six pack going on until I lose the extra weight I am not living in a dream world I just watch what I eat ( no fast food and no unhealthy snacking) and exercise.
I think it is a great thing that you do you give away a lot of stuff free including videos and advise.
I trust your opinion a lot so please let me know what you think.
Always a fan
Darrell

Hi,Vince i just read from a magazie that having whey protein with milk before workout works better than post-workout whey intake.There also suggestions to have banana during workout and oat.Dose it really work?How much truth is in it? Please put some light on it.

I first want to thank you for all of your insight and knowledge that you have provided. One major issue I have is water retention. My weight can fluctuate as much as 6-8 lbs in a day. I have tried several things such as sodium reduction and liquid restricting but to no avail. Any ideas?

Hi Vince. I’ve been following loads of your advice and its been paying off… however I’m still confused about nutrients and when to have them etc. I try to have a high carb breakfast and also try to eat substantial snacks throughout the day - but when should I have a protein shake? before or after a workout? and what exactly should be in it?
Cheers
Ben.

Vince

Just wanted to say that I’m glad you made that comment about trying to gain muscle and lose fat at the same time (however I think I would go with the two Jessicas, Alba and Biel). I agree that it’s possible, but makes doing well with one or the other more difficult vs. just focusing on one goal. The things that need to be done for losing fat are counter productive to gaining muscle. I think you want to focus on one goal while minimizing the negative impact on the other. Thanks for the good information.

RTK

Hi Vince,
Thanks for all of the great advise and the videos of the exercise patterns. It is much better than a book page. I bought your Paltinium Six Pack series and have enjoyed it so far.
My question relates to todays Blog question and answer. Your comment about building a chest so the seperation between pecs would develop sounds great and I am going to try this pre exhaust theory as I struggle like the fellow who submitted the question. One thing I am wondering though is, when it comes to the actual exercise to develop the upper part of the pec major should the main exercise be done as an incline or does it really matter.
Thanks
Edward Nova Scotia

Hey Vince,
I’ve been focusing on my arms for several months now, it seems like I tried it all: supersets, differents kinds of routines from 3×15 to 5×5, isolation and compounds exercices, nothing would do. My arms do not wanna grow!
I’ve been mainly focusing on what you advised: that is being careful not to overtrain! so I took plenty of rest between my arms workouts (3 days at least), ate carbs and proteins.

What can I do to make my arms grow (that includes biceps, triceps)?

hi vince,
thanks for your newsletters and starting this blog to answer our questions. you spoke about this before but im asking again. of all the food supplements and sports supplements in the market today,are there any that are safe? experts claim that you cant go wrong with whey protein,omega 3-6-9 ,etc but other clinical nutritionists claim that all supplements have side effects in the long run . and alongside this, is it possible for a woman to gain a defined muscle tone without the assistance of supplements? ive been trying for 2years to gain muscle and its hardly visible,what could i be doing wrong?
lucy(Africa)

Thanks Vince for this opportunity to have that “give-take” thing.
I’ll start by saying I’m an ectomorph, I know you gonna say that I should not consider myself as a “hardgainer” and believe me, I’m trying to do that as hard as I can. I’m just stating it because it could explain my problem.

My goal right now is to massively add volume to my shoulders especially the front delts, that’s the part that isn’t as developed as the others but still I want to add overall volume to my shoulders.
I don’t really know how to manipulate exercices and sets/reps so what kind of routine would you advize me?

Thanks for the answer

hi vince
im 15 years old and my current programme is monday=chest,back
tuesday=legs,abs
thursday=shoulders,traps
saturday=arms
sunday=abs
is this a good programme and will i get gains from it i eat a gram of protein per pound of bodyweight a day and i take a weight gainer protein shake

Vince,ive been searching the internet to see if anyone has had successes with your program,but it looks like everbody’s saying that your program is a scam.

Vince,

I have been thinking about using creatine. What is the pro and the con about it and what do you think?

hey vne was wondering if you could help me, ive been training for about 4 months and am making good progress apart from my chest. its growing but my right pec is grrowing faster thanm the other and is noticeably bigger. so i took a look at my lifting form and perfected it, that was about a month ago and my right pec is still bigger.

any input would be aprecaited :):)

Hey how you doin vince first I wanted to say it’s my first time writing in so I wanna say I know I and many others appreciate the emails and this blog. So my question is about my chest , I’ve been working out for a while now and my chest is developing well the bottom is curved the middle is cut but I see nothing at the top I can’t seem to cut it up or anything and I’ve been doing the incline press so do you have any advice on what could help me on building or cuttin up the upper part of my chest .

Hey Vince,
I just ordered the 6 pack quest read it in one day and excited to get started. I’m 52 and have worked-out all my life(former college athlete), but the last few years have gotten stale. I’m an airline pilot and often have several days off in a row followed by a 5-6 trip with no access to health clubs. This cycling has often derailed my training programs in the past. Is it ok to do one of your programs say three day one week and mix the bodyweight program in(while travelling) and then go back to the original three day. Also any nutrition tips while traveling would be appreciated. Thanks
Jim

Hi Vince, I have a Acromioclavicular injury but probably first stage. It has been there for the past 2 weeks.

I dont feel any pain unless I purposely lift my arms at a 90 degree bend and push my shoulder to the front. The pain is tolerable but I want this to be healed soonest.

What the various weight exercises I should avoid and also are there any rehab exercise I can do to make it recover faster?

Thanks,
danny

Question: what is a good mixture for a post workout meal that i can take to the gym with me? something i can put in a shaker bottle. that way i can drink it while in my car on the way home.
thx

Hi Vince, I am from Mexico. Last week i start with our program. I have been looking for some dextrose for my pre and post meal, but i can`t find it here in MExico. The only thing I found is Monohydrate Dextrose, is this ok? can i use this monohydrate dextrosa for my pre and post meals? Thanks

Hi Vince!

I’m finally down to the last 5 pounds, and I’m tempted to stray from my fat burning efforts and go into muscle building - mainly interested in toning abs and butt. Should I start lifting now or seriously commit to getting these last 5 pounds off and then start lifting?

I just completed a high intensity 12 week workout based mostly on low reps and compound exercises. I rested a week. I was wondering if I should start the program over, do the same program but with higher reps, or just do some low intensity stuff for a while? My goal is to add another 15 pounds of muscle as soon as possible.

hey vince,
i dont know if you have heard this one before.. it a kind of weird question but ive been wondering for quite some time. since testosterone is need for muscle growth and it at its peak at about 27 minutes into the workot and masturbation increases testosterone levels… LOL would masturbating in the middle of the workout help increase testosterone levels for muscle growth? hahaha not that im going to (i would get kicked out of the gym lol) but its been on my head for months

Hi Vince

Just thought I’d let you know how DUMB some of us can be… I’ve used your program for a while, and had steady but not spectacular results (cut body fat from 22% to 15% and looking good - but it took about 10 months to get this far).

Now I know you’ve said you need to get your nutrition right, and while I’d been eating all the right stuff, I hadn’t been counting the calories. Now I’m a small guy, and when I finally got a calorie counter book and did the numbers, I was about 25% over the calories I should be eating!

So that’s the warning: don’t guess, do the math! JUST LIKE VINCE SAYS!!! Dammit! Well hopefully now I’ve got that sorted I will speed up my journey to 10% body fat.

Cheers.

Philip

Hey Vince
I have a bit of a problem in my aproach to bobybuilding. I asked a trainer at my gym on what to look for in a succesful workout. He said, you dont need to count reps and add weight and calculate your strengh increasements every week, etc. Basicaly, he goes by how it feels. He goes for the pump, he goes untill he feels the muscle is worked. He uses techniques like preexhaustion, drop sets, 21s, etc. to work his muscles. He dosn’t care so much about the reps and weight. He says sometimes he does less weight sometimes he does more, but he aims to get his muscle tired. I think this is a wise approach, however its ver instinctive. There is no spesific reps or weight to use every workout. No calculations or any of that. No recording the weight or reps used, no aiming to beat his previous workout with more reps or weight etc.
I was wondering, is the calculated or the instictive approach better. I mean, with the preehaust technique u mentioned earlier, you can’t realy record you true strenght and you can’t, mathematicaly, be sure you are outdoing yourself.
So what do you think of an instinctive approach? Is it better to follow a program to the point?

So I just downloaded and watched your video about splitting cardio into two sections with an abdominal workout in between thus putting more emphasis on getting those six pack abs. Does that suggest that I could replace the abdominal work outs with lets say a pectoral workout and the same principles would still apply?

Vince- Great answers as usual. I’m curious about this new pre-exhaustion program you will be releasing- any additional details on when this will be coming out? Keep up the great work!

Hilarious answer on the fat loss and muscle building at the same time. I laughed so much, I hardly need to do cardio today.

Have been doing the works out on your Abs Quest package. Not losing much weight, but I seem to be getting more definition. Definitely feeling fitter.

Hey Vince

I have a question i was hoping you could answer for me. I find it really hard to get a good nights rest and i understand how important it is for the individual to get a good nights sleep. So my first question is which do you believe is more important? Taking ZMA to help get a little better rest or taking a couple glasses of milk to prevent catabolism during the night? And then lastly what are your recommendations for getting a good nights sleep? What do you do?

Thanks again

Hello Vince¡¡
I just have one week on the program and I feel that my six pack is coming out to see the light. In fact, in my hole life I have never done a workout so intense as this one. (Imagine, I am only at the 3 day course). Incredible, I have been wasting my time on those mills.
Well, I have a question: I like to eat as much natural food as I can, so what natural food would you recomend to eat before each workout?
I know that you take your shakes before and after, but I will like to know what other substitutes to shakes for pre-workout do you recomend?

Thanks

i’m 33 from philippines, i’m a soldier here started workout since jan 2009, and my body changes very embarassing slow in result i’m sad and mad with my self. how can i develop huge muscle, hoplefully extremely large mucles what sets can you suggest and what supplements can you recommend for me, i’m got a lot of time coz i’m incharge here in our camp fitness gym and i wanted to be an icon and model for everybody soldier in our unit. i want to extremely build my whole entire body as huge as ronnie coleman does!!!!!!!

Hi Vince,

I’ve been training for about 6 months now, and lately I seem to have noticed that I have some muscle size imbalances in my chest and it’s really very frustrating everytime I look in the mirror…

I’m right handed and my left pec is a lot smaller than my right… I also tried looking around in the net for solutions and some forums commented that I should lift at a 3:1 ratio of weights on my left and right pecs. Some also said to train the left pec only…

I need to be having a photoshoot on August and I have only 3 months left to correct my pecs, would you have some kind of solution for me?

Looking forward to your valuable reply.

Regards,
Terry

Zohair,

You are over-training my man. You need to buy Vince’s training book and read it. You need a days off and a different routine all together. I bet you are not making any good progress or are heading for an injury.

Seriously, just buy his books and read, all of your questions will be answered.

Hi Vince,

Great information. People need to dial in both their workout AND nutrition that support their goals - building muscles or lose weight. Like I say and each my clients all the times, “Everything works, but nothing works forever.” and “Not everything works for everyone.”

With that being said, people need to find the lifestyle and regiment that work for them and see results. THAT’s the best.

Hey Vince,

Another great tip to emphasize the pecs on any chest movement/exericse is to ensure the shoulders and scapula are slightly retracted when doing any reps. This simply means opening the chest up and keeping them that way through the entire range of motion to get a better squeeze in the pecs, particularly in the middle.

There is an old saying, “If you chase two rabbits, they’ll both escape” and you are 100% correct when it comes to the build muscle/lose bodyfat scenario. Sure it’s possible, but not by many and hard to replicate on an individual basis. A good method is to ensure you are around 200-300 calories above your maintenance level so that there is less chance of the body storing excess as bodyfat/unused energy. Plenty of trial and error is required here.

Don’t be overwhelmed by the relentless waves of “new” information that comes out on better ways to uptake energy post workout. Not much has changed in this area apart from sales and marketing tactics getting sharper than ever. Also, put this into perspective in terms of how much difference is it going to make for the general “natural” bodybuilder or general fitness person doing weight at the gym? Vince’s advice here is on the money so don’t get stressed out by others claiming their “new” method is superior; chance are, it’s anything but.

Regards, Clayton
Personal Trainer | Adelaide, Australia
twitter.com/thewebchild

Hi, Vince -
My first comment !!! I’m and old goat (79) and due to 3 major surgeries over the last nine years, I’ve gained weight that I would like to lose. One surgery involved putting pig skin reinforcement over my abdominal muscles (did you know that if you get peritonitis that there is almost a guarantee that you will have an abdominal hernia?), so I know that I will never have a ’six pack’. That does not bother me one iota. I would just like to lose weight and slim down. Of course recovery and inactivity contributed to this condition. The fact that I’m a type II diabetic doesn’t help. I live alone and obviously do not want to fool around with free weights. I have a Bowflex that I am trying to get set up - room is a problem. The doctor warned me against doing situps and I think the adjustability of the Bowflex will let me start out with very light resistance and then very gradually increase it.
I would appreciate any comments/ideas/experiences that you could relate.
Very sincerely, Will

Hey Vince ,how ya doin bro? i really want a ripped body with an awesome shape and everyone wanna do but may i ask u?
u`ve been workin` out about 7 months how u got this shape i mean what did u do?what kinda program u keep on?
may u tell what to do to get shape as u
warmest regards
Ameed

oh by the way i`ve been on this sport more than 11 months yeah ther are difference but haven`t got a ripped body with aabs yet

Hey Vince,
I have been mixing my workouts between Craig Ballantyne’s Turbulence Training, Jerry Hill’sCrossfit, BJ Gaddour’s Workout Muse & yours. I have put on muscle weight all over. My glutes,arms, shoulders & legs are bigger. The problem is I want to cut back my size decreasing my measurements as my clothes no longer fit. Do I cut back on the workouts or reduce calorie intake? I average 18 workouts per week.

what I mast eat to bacame like that