@Tom Parker: Yes, static stretching can help. do it post workout and on your off days. Try to do it throughout the day if possible.

@Scott: I think you should continue training but put a lot of emphasis and focus on correcting your issues via MRT, stretching or whatever means you choose.

Thanks,

Tom

I wouldn't recommend bulking. I just finished a post about nutrition and building muscle. I think eating more does very little in regards to adding muscle mass.

Rafi,

I use a chair without a back on my computer and just try to sit up straight. It seems to work for me.

Scott,

I sometimes notice in pictures that I don't always have the best posture. Now I consciously check myself to see if I'm standing well.

Michiel,

8 percent body fat is awesome…I stay around the range most of the year. If you want to add a little more size, just do more sets and reps. I often recommend that guys spend 10-15 minutes of more time lifting weights and reduce your HIIT or any cardio you do. Do 5 sets of 5 reps with reduced rest for each exercise. This is a way to compress more sets and reps in your workout and get a bit of an HGH response from weights. This will build a little muscle size without putting on body fat. Feel free to go up to 12-15 total sets per body part, during this short period of time where you want to add a little mass.

Nancy J,

Great points. I remember reading years ago to never puposely push your belly out if you want to have a tight midsection. I have found this to be true.

Burhan,

I like their recommedations. I just prefer bodyweight movements for legs. I'm cool with pistol squats, running stairs, sprinting, etc. If you want to add in a direct leg resistance, then I like deadlifts better than squats. If I could go back in time, I would have eliminated all the squats and deadlifts that I did in the past. Just make sure that you work hard on some type of HIIT that challenges your leg muscles…and you wll be fine.

Rusty

A slightly "off-topic" question.

I have been reading Mark Sisson, JC and Brad Pillon's blogs; folk you've highly recommended many times.

For me, the one thing that stood out in their articles was their almost-identical recommendations regarding incorporating complex, multi-joint exercises into a workout program, such as Squats, Deadlifts and Bench Presses.

Their argument is that these exercises, specially Squats and DLs, get the body to produce lots of HGH, Testosterone and IGF-1, which are all essential for increasing/maintaining lean muscle and reducing body fat, etc.

In a recent article Mark stated that all you need is a few basic exercises; Squat, DL, Bench Press, Overhead Press, Weighted Dips & Chin-ups and a Row. In his "Elimination Experiment", Brad talks of cutting down all exercises to essentially the same. They also recommend breaking a program into 2 workouts A & B, where:
A – Squat, DL, BP
B – Squat, Overhead Press, Chin-up

And working out not more than 3 times x week. So over 2 weeks you would have done plan A and B 3 times each. Hope that makes sense.

I on the other hand follow a program similar to the one yours:
A – Back, Chest
B – Shoulders, Bi, Tri.
A and B done 2 x week. Or at least 3 x every 2 weeks.
Like you recommend, I don't do any direct leg work-out. This is mainly due to 2 reasons:
1. I don't want really big legs.
2. I have really BAD knees and can't squat even to save my own life.

But deep down inside I always have this feeling that maybe I should be doing some leg work.

Have you not ever felt the same? Specially, as you've said in earlier posts that you used to do a lot of squats, etc.?

Regards,
Burhan

I find the medicine ball is a good choice, too.

@Liam: facepulls are good for this too.

In addition to the methods used above I can also highly recommend performing regular mobility dynamic mobility exercises such as dynamic leg swings, open/close the gate and climbers on the floor (at least thats what i call them!)

Sometimes I find the foam roller just doesnt cut it on occasion and have in the past used a piece of plastic tubing to good effect – especially for very tight IT bands and quads.

Other useful imprements I have used have been spice jars which I found very good on calves and a golf ball which I use for glutes and specifically piriformis.

One thing I have found is that just being aware of your posture and trying to correct it is half the battle as in some senses you get used to a certain posture. I mean, I am still guilty of bad posture but I have improved quite a bit since this guy started nagging me about it and that's just because I have started focusing on it more.

@Marilyn: Glad to hear that yoga has helped you. After a few MRT sessions my mobility was incredible and I was practically pain free. Lower back felt great and hips were no longer sore/weak.

@Anna:I was reading your post on MRT and foam rolling. Have you started doing full body work daily or still doing 3 muscle groups a day?

@Norbi: Glad you enjoyed it, really. It's all pretty simple actually… the foam rolling stuff anyway. Yoga can get complicated as you advance. If you are interested in yoga, I would highly recommend finding a class at your gym/YMCA to get started.

as for foam rolling I have plans to make a long video series on training to look great naked which will include weight training, mobility stuff and foam rolling. This will most likely be over the next few months as I will have more time in school to shoot some video. stay tuned!

@NancyJ: It's been a long time since I have done any ballet
I agree though, it does take a conscious effort. However that effort is well worth the work and focus.

Yes this explains why ballet dancers also have great "abs" — they walk around all day long with the abs contracted/pulled in. Eventually that becomes a habit, too.

And if you keep your weight in check (another ballet trick) you will have great posture, great abs, and a nice slim fit body to show off! :>)

Did you ever notice how classically trained ballet dancers (especially Russian women dancers) have incredibly beautiful posture, well into their "golden years" — and did you ever wonder how they are able to maintain this fantastic posture?

Well the answer is… it starts out being mental. That's right, it is all in the mind! What I mean by that, is that a ballet dancer always keeps posture in mind, as often as possible. First of all, he/she knows exactly what correct posture should look like and secondly he/she makes a conscious effort to remember to snap into that posture and hold it as often as possible throughout the day…not only during time spent in dance class and/or practice.

Then, eventually, good posture becomes a HABIT. Whenever the mind detects that the body is beginning to slouch, something begins to feel "wrong" and "uncomfortable" and then the mind will redirect the body back into good posture again.

Sure, I agree that it is an excellent idea to resolve any muscle imbalances, etc, that may have developed, and try various exercises, etc., but in the end, it is really a matter of developing the habit of assuming proper posture every waking moment of your day that will guarantee great posture throughout your life!

Do I practice what I preach? Absolutely. As i sit here in my chair, I direct my mind to will my body into correct posture. Whenever I begin to grow tired and start to slump, it "feels funny" and I snap myself back into correct position…. yep, those lats are doing their job….

But it's not just a matter of having strong lats — it's also all about training your brain to remind your lats (and other muscles, etc) to support your spinal column every waking moment of your day….!

You have to really really want to have great posture to have great posture… it is not a natural thing that you are born with. You WILL have to work at it, until it becomes a HABIT.