VIKING WEIGHTLIFTING Q&A
Over the past three years I have attained a certain level of credibility on the subject of bodybuilding and weightlifting. I get asked all sorts of questions by readers on a day-to-day basis. In an effort to make Arthur's Hall more interactive, I have decided to answer a series of questions in article format. I assume that if one guy asks a question, many more wonder about the same thing. So rather than bullshit around, I give you "Weightlifting Q & A: Thoughts from a Viking Genius".
Steve from North Carolina asks: Exactly how essential is Creatine in the development of mass and strength?
Creatine is useful for a few reasons. It blocks the immediate effect of lactic acid buildup during intense sets. The lactic acid is the source of the burning that overwhelms your senses in the middle of a set. When you block it, even a little bit, you get a couple extra reps and therefore more muscle damage. It also boosts production of ATP (Adenosine Triphosphate) the stuff that makes your muscle cells fire. It is reasonable to see a 5% boost in max strength with long term use of creatine.
Are it's effects worth the money we pay for it?
Creatine is dirt ass cheap, so yes. If you can't afford Creatine you should skip the gym and look for a real fucking job.
Joe from Minnesota asks: What is the negative impact of cardio in a exercise program in regards to making strength and mass gains?
Cardio is a double edged sword. If you too much, you burn too many calories and slow muscle growth. Not enough and you start running out of gas during your weight training which slows muscle growth. Regardless of how much you do, stick to an uphill walk and keep your heart rate in the 120-140 range.
Jarek from Poland asks: Is it best to do a full body workout a few days a week or split it up into isolation?
This is an easy one. Full body workouts are impossible if you are working out with any intensity. At worst, you should break your body into three parts and train them separately. I recommend a five day split and you can find these splits in my past articles on the subject .
Eddie from Berkeley California asks: Do you think different muscle groups respond to different set rep schemes, or is muscle the same all over? Example: sets of 20 balloon my legs and back up nicely in the squat; should I be pressing for sets of 20 also?
They allow weightlifting in Berkeley?
My theory on this subject is pretty simple. The situation in the boss here. In other words, everyone responds to weight training differently. I have met people who were big and strong who preferred low rep ranges and vice versa. I do believe that certain muscle groups respond differently. Calves, I believe, need to be trained massively heavy at relatively low rep ranges. Reason being is that they the most vascular and resilient muscle in the body. So in order to force them to respond I believe that bonecrushing weights are needed. As a rule though...the bigger the muscle group, the more pounding it can take.
Robert from Virginia asks:
What's your opinion of rack pulls, power cleans, and push presses? Should they be performed on back days, shoulder days, or leg days?
My opinion on these lifts is that unless you are an athlete you should avoid these lifts. These particular lifts are mostly weak substitutes for heavy squats, deadlifts and standard military presses.
Do you rely mostly on curls to build your biceps, or do you get more from heavy compound lifts?
I am convinced that biceps need to be trained for maximum growth. That and if your biceps are weak, it can limit your strength on those big compound movements. If you are putting massive strain on your biceps when you train back, for instance, you are doing something wrong.
Max from British Columbia asks: How many exercises do you do in a typical workout?
For one bodypart I do 3-4 exercises at 3-4 sets per exercise.
Do you chew while lifting? Would you recommend the use of snus while lifting?
No and No. Oral tobacco is a great thing and can and should be used at basically anytime (sex included). That said, nicotine can constrict blood vessels which is counterproductive.
Dave from Texas asks: What are some tips on staying cut and building muscle at the same time?
Tips? Eat clean, train hard and do some moderate cardio. I hope this question is not asking about how to keep your pussy ass six pack for the girls. Real weightlifting has nothing to do with looking good for the opposite sex.
What's your opinion of Gatorade?
Gatorade is a quality pre-workout drink. There are a ton of imitators but they all fall short. Most shit out there has too much sugar often in the form of high fructose corn syrup. Avoid that shit like the plague. A bottle of Gatorade to wash your Creatine and Glutamine down before your workout is perfect.
Matt from Georgia asks: What's the best way of dealing with ripped open hand blisters from lifting more than you've ever lifted before?
Keep lifting, torn up hands are a rite of passage in the gym. NEVER WEAR GLOVES. Only douchebags and chicks wear gloves in the gym.
When is it acceptable to use lifting straps? What is the best kind to use?
As a rule, straps are for pretty boy weaklings. My rule of thumb is that if you can't hold the weight, you can't lift it. They are acceptable for heavy dead lifts. Best kind? I don't know, I have never used them.
Suraj from India asks: Why do you prefer incline benching over flat benching?
I prefer incline for two reasons. 1) I have an absurdly long chest. From collar bone to the bottom of my pec measures in at nearly 10". The vast majority of my pectoral muscles are upper pec so I train the bigger part. 2) Flat benching is harder on the shoulders and you do not want to fuck your up shoulders.
Some idiot asks: Can I get a 60-day money-back guarantee if Arthur's Hall doesn't give me the rock-hard abs I've always dreamed of when I use my credit card?
Ha, ha. I don't give a damn if you end up with rock hard abs. If you want rock-hard abs go read some piece of shit douchebag rag like Men's Health. If you want to look like a man heed my advice.
Shane from England asks: Are there any foods, stimulants, supplements or other products that you avoid at all costs, because they are detrimental to bodybuilding progress?
Nearly all foods and supplements have their uses. Anything with soy is a no go for me. Soy lowers testosterone and mimics estrogen in the body. Avoid the evils of plant semen at all costs.
What is the optimum rest time between sets for bodybuilders?
I don't believe there is an optimum time. My preference is 1-2 minutes but I have no hard and fast rule about it. Just remember, if you are winded you are going to lose some reps and strength. If you wait too long, you risk injury.
Joe from California asks: What is the best way for a fat computer geek type to start down the road to physical vikinghood? Are weight machines ever acceptable, or are freeweights the only true solution? What kind of cardio is best, and in what quantity? When should you do cardio: before or after weightlifting?
Congratulations on your desire to become a man. You may find a strange growth in the groin region when you begin your weight training regimen. Don't be alarmed, it is called a penis and it can be your best friend.
Everyone uses a combination of free weights and machines, as a beginner I say stick to free weights for most of your workout. They will help you develop the coordination and muscle control needed to achieve a Viking physique. Cardio? Uphill walk. Cardio should always be done after your weight workout. Why? Weightlifting requires blood glucose (sugar) and when you first get to the gym your blood sugar should be relatively high. By the end of your workout your blood sugar will have dropped and when you get on the treadmill your body will not have that fuel source to rely on and it will sap fat cells for energy.
Richard from North Carolina asks: How can I consume an adequate amount of food with a busy work schedule?
I welcome anybody up to answering this question now as well as in the future article, because I need the answer...now. I work 5 days a week, 6 hour days, with 1 fifteen minute break. Do I bring food like bananas and ground up oatmeal with me, and consume those on hourly "restroom breaks"? I'm up to any suggestions.
Six hour days? What the hell? I sense some excuse making which is not acceptable in my view. Here is an easy solution, you need to eat every three hours or so. Eat right before you go to work, eat in the middle of your shift and then eat when you finish work. Also keep in mind, unless you are a vegan or a fucking rabbit, oatmeal and bananas are not meals...meals need to have 40g+ of protein.
Cory from Tennessee asks: I'm trying to bulk up and sometimes I can't get around to eating the full 4-5 thousand calories I'd like (or whatever your goal is). Do you think a couple 2000 calorie days hurt my gains that much? or can I stop worrying.
What the fuck are you talking about "can't"? Bullshit. The word "can't" is used by women, liberals and little kids. Make it fucking happen. A couple of days of starvation will destroy your gains and slow the recovery process. If you want something you will find a way to do what's necessary.
Matt from Boston asks: What's your personal opinion on squat depth? Thighs parallel, ass to the floor, other?
Ass to the floor... do it like I do your Mom, as deep as possible.
What's the best way to ensure proper nutrition (fruits, veggies, vitamins, minerals, protein) during stretches of time that involve heavy lifting? (This is an extremely overlooked part of any workout program)
Well, first eat like crazy. Keep track if need be with a food journal. My rule is that as long as I am feeling strong and full at the gym I am right on. Taking a multi-vitamin is not a bad idea if you are concerned with getting your trace minerals.
Know anything about building speed? What are your thoughts on sleds, parachutes, speed ladders, resistance vests, etc?
I think all of those things can help. Unfortunately speed and explosiveness is genetically determined so there is only so much you can do.
John from Florida asks: How should we adjust our workout routines as we age?
Not at all... don't believe the bullshit you hear about backing off as you get older. The strongest dudes I have ever known are in their 40s. Take care of your joints and there is no reason you can't be at your peak at 50.
Do you work to failure on every set? Or just stop at 10 reps even if you can do more?
Training until failure is critical, I typically do it in about half the sets I do. Using forced reps, drop sets, and a spotter are a good way to work until failure
This is really basic, but I'd like to hear your answer: How do you decide how much weight to put on the bar?
If you think you can lift it, try it. If it is easy, add weight. If its too heavy, take some off.
What's the best way to break through a plateau? I'm looking forward to this article.
Most people plateau when they fall into a rut at the gym or with their diet. Change things up. Do more reps, do heavier weight, eat more, whatever...you have to fool your body to grow and training and dietary and training variety is the key to that.
Adam from New Jersey asks: How do you cope with the stigma against traditional lifting and the medias view of pretty boyism?
First of all, who gives a fuck what the media says? Secondly, if you want to look like a pole smoking underwear model there is something wrong with you. Stigmas only exist if you allow them to. I am the biggest AND smartest guy at the gym, if you don't want to be labeled a musclehead, don't act like one.
Dorian from Serbia asks: Why do you always suggest to drink so much water, what will it do?
I suggest that anyone who is serious about weightlifting should drink a minimum of one gallon of water a day. When you eat the right amount of protein (1g per 1lb of bodyweight minimum) your kidneys are working hard to process it. Drinking a gallon of water a day will help your kidneys do their job. Also, intense training creates a load of byproducts (lactic acid, for example) and ample hydration will minimize the effects (soreness, fatigue, etc) of these byproducts.
Matt asks: I'm sorry but ive been doing non stop reading about an ectomorph(cause i am one) and im trying to get into bodybuidling bad but this is the only article that ive seen that is totally farfetched. Ectomorphs cannont work out 6 days a week without hitting overtrain fast. Where do you rest in this schedual? Just sunday? This schedual is porly made and it dissapoints me i thought you of all would have a good workout program that would actually help us ectomorphs. Now i dont mean to be sounding like a ass but i know i am and i jsut wanna know is this the best schedual you have for an ectomorph. Cause i know this is to much activites and not including some good work outs. Any stomach workouts? And there are 3 muscel groups for bis and 3 to 4 for tris and you recommend them on the same days? Why that makes no sence. Is this really the best advice for ectomprhs that you have?
If you want to have a legitimate discussion I am all for it. For you to be able to do that you need to learn to write at least a 4th grade level. I can barely read your question through all the corrective bullshit on my word processor.
Three muscle groups for Biceps? Wrong....there are different sections of the bicep and they are all trained together in the exercises that I recommended. If you can't train arms together in one day then there is something wrong with you.
Anyone can train weights six days a week...overtraining is something that most people are utterly incapable of doing to themselves.
Stomach workout? Yeah sure, squats, deadlifts and heavy presses. Real bodybuilders don't train abs 90% of the year.
What you fail to get is that I have been around and trained with some of the greatest bodybuilders and trainers around...
For years I went to the gym 7 days a week, without fail. Overtraining is mostly a myth that supplement companies sell you. And 'overtraining' is used by lazy people as a reason not to put the requisite effort in.
Tons of dudes have read this workout from the Hall and done it and seen real results. Pull your head out of your ass and start training like a man. I suppose I should add some soy to the diet plan right? Fuck that weak shit.
I hope this was a helpful Q & A session. I enjoyed your questions and I am always willing to answer any question you may have. Email me at arthur@arthurshall.com. Weightlifting is the greatest hobby a man can ever have and I strongly encourage everyone out there to get to the gym and pursue your manliness.
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