http://www.noexcusefitness.com.au/category/nikos-training/

If you have any questions about aspect of my training message me.

Niko

I recently wrestled with my friend, and i tried to squat him and i couldn't , he's 180 something and 6'2 , im 5'8 and 162 pounds, im fit i have some stomatch fat but not a lot (in the right angle you can see my abs lol) I am on week 3 of the visual impact plan, currently sacroplasmic hyperthropy, and i know you mention that deadlifts and squats build mass on your legs, i dont want that, i have pretty big legs thats how i was born, i mean they're well defined and muscular. I want to increase strength in my legs and body, what do you recommend to increase strength.

p.s.

what would be an ideal place to ask you questions, are blogs ok, or is there a special email or place on the site

thanks for all your help and awesome advice

sincerely,

Ben

Structured routines don't work the same for everyone. I did post before on my routine, on my site, but I doubt it will be followed strictly by anyone.

I mainly do calisthenics and some weight lifting, but nothing too heavy; my main goal is mainly to keep a certain level of fitness and health…not for bodybuilding.

I missed this post somehow. Glad I caught up with it. More good training info. Less reps, a good thing.

Best of luck

Quick question, I'm a naturally small guy whos never really been to the gym, but always been slim and fit from sport, but I was looking at trying to "bulk up" (By this I mean get a nice Brad Pitt look rather than string bean arms!) But I've been reading and it seems your program will maintain the same muscle size and strip body fat of which I have little anyway. Are maximal contractons the way to go for me?

Thanks!

When I say speed, I do NOT mean high velocity reps, I refer to high speed concentric contraction only.

For example, when looking to increase bench strength, sets for working speed should see the bar lowered slowly to the chest and paused for at least a second THEN exploded off with power.

Typically weights of 50% max are used within the powerlifting community.

Be Well

I know that you usually like to workout in a fasted state to lose fat – but I've often heard that eating carbs before can help to burn MORE fat. Here's an example: http://www.realage.com/ct/tips/7682

I also have a question about strength training in general: I usually use free weights because I think that its better for using all the stabilizing muscles and this translates to real life strength. I'm currently doing 3 set of 8 reps with two 25lb dumbells (so 50lbs total) benchpressing. (I used to do 12 reps with 15lb dumbells but I've slowly been trying to cut down the # of reps after reading through your site). Anyways, I would like to benchpress using heavier weights, but I don't think that I will be able to lift the weights into the position to benchpress – (I sit on the bench with the weights on my knees and then lean back while holding the weights to their position by my shoulders). My question is if I want to get stronger should I switch to using the machine or should I just try to work on my core/biceps so I can lean back with all the weight while "pretending" the weight is 'heavy' when I benchpress it.

Thanks

I need to get some low carb tortillas. My thoughts are that they sound like a good thing! 6 grams of carbs is next to nothing…I miss breakfast burritos and fajitas. You will probably still want to have the ocassional super-low carb days if you are trying to get lean in max time, but this is a good thing to have on the other days. Thanks for the comment…I never realized that they would be so low carb.

Connie,

I set the incline at 2.0, because that supposedly works the muscles in a similar way to natural running. I'll do incline for a fast walk for 15-20 minutes after a hard HIIT session every once in a while. It is a way to keep the metabolism rolling along.

Scott N,

Olympic Lifting is different. Those lifts have to be done like that. When I'm talking about strength training, I'm not referring to the quick, Olympic style lifts.

Helder,

You are right…I love doing sets of 3 reps. It feels like about the ideal amount to really build hard, defined muscles. As far as explosive lifting goes….I just hate recommending it, because of the damage it does to the joints over time.

Matt,

Thanks for the reply…and you are exactly right!

The Spaniard,

Honestly, I'd have to see a person before making that judgment. I have seen exceptionally toned guys within that range who look outstanding. It is so hard to say without seeing a person.

gus,

Brad Pitt acheived his look more from a strict diet than anything else. It is simpler than what most people make it out to be, but not easy. You have to create a strong calorie deficit from eating low-cal for a period of 1-2 weeks, take a couple of days where you add a few more calories and then back to a tough diet for 1-2 weeks…and continue the process. It is easier said thn done because you will get hungry. The muscle tone he displayed is largely due to having low body fat. There are several training method that would create that physique. What I would recommend is low rep strength training, because that insures the least amount of muscle loss under extreme calorie deficits…add in a bit of HIIT and Bodyweight circuits and you are good.

Jason G,

Good call on not wearing those to a gym…they do look kind of geeky (but cool for trails or the beach). It sounds fun running through thew woods in nature wearing these.

Yash,

I could use a bit more calf development and definition. I think I may incorporate running with these. I love sprinting on the beach barefoot, but this gives me many options.

Jason G,

Great answer. To be ultra low in body fat percentage it is more about rough diet than anything else. He wasn't able to hold it that low for very long…but people really don't need to be that low anyway.

Liam,

Yeah…the main focus of my site is getting lean and strong without adding excess muscle. If someone was working for mass they would want to go to failure to induce damage to the muscles.

Michael,

The type of strength training I recommend is safer than the typical high rep to failure type of lifting. You can concentrate better and do perfect reps in the 3-5 rep range than you can doing 10-15 reps. Also…since you avoid failure there is much less damage done compared to the high rep way of working out. The people you spoke to are following out-dated methods. While they can aceive a decent look with their approach, my approach will give them an "extra sharp" look without all of the excess muscle soreness and fatigue. Also…my approach will make you stronger and conserve muscle mass under a strict diet…the high-rep stuff will just make you weaker over a period of time. The choice is yours. One more thing…90% of personal trainers in most of the gyms are trained under a system that hasn't evolved in over 25 years…95% of the people in your free weight room are following that same system as well.

Fit Jerk,

I certainly like to take it slow, because I get longer lasting results that way and it feels better on my body.

Justin,

Thanks for the kind words. Your site is phenomenal as well. I wish they had the Internet when I first began training. I spent a lot of money on bad bodybuilding magazines back in the 80's.

Studio Element,

There is a HUGE need for good personal trainers who really help people reach their goals and are not afraid to go against the grain a bit.

Ariel,

Well Jessica probably goes pretty low cal from time to time. I will do a specific post for women soon.

Craig,

Great point. I have friends named Tom and Gerry (not kidding)…they are twins. When I met them in my fraternity about 20 years ago, they were around 140-145 and looked great. Both of them were lifeguards at the time and they had a lean build. Over the years of being active and training they are now closer to 160-165. I think they jsut slowly filled out a bit from growing a bit older. They look great at both weights and didn't look exceptionally skinny at 145…they were both just ripped from being active lifeguards.

Ariel,

I will do a post on the approach I would recommend to get that look.

Rusty