Archive for the ‘Your Questions’ Category

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How to Increase Your Bench Press

Thursday, August 5th, 2010
Your Questions
Your Questions

How to Increase Your Bench Press Strength

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Mark asked:

Hi Steve.

My Goal is to bench 500 lbs. Currently pushing 420 Legal Lift raw. Chest work out consists of 1 warm up set of 135 for 20 reps. 1 set of 10 reps @ 315. 3 sets of 3 at 405. then 2 or 3 sets of 10 at 315. Then machine pec flyes to finish.

Program is Day 1 Chest and Bi’s / Day 2 Shoulders and Traps / Day 3 Back and Tri’s / Day 4 Legs

Two rest days that vary.

Supplements are Noxipro Pre-work out. Beast SuperTest and Isopure Protein.

What are your recommendations to help get to 500?

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Posted in Weight Training, Workout Routines, Your Questions | 3 Comments »

Gaining Muscle and Losing Fat at the Same Time

Tuesday, August 3rd, 2010
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Jake asked:

“Hey Steve, First I wanted to say thanks so much for taking the time to make this article. I just had a question. I am 16 and 6’4″ and about 200 LBS. I love doing cardio and used to be extremely overweight but i started running and eating right and it all shed off.

I have been working out on and off for about a year and a half now and I have found it pretty easy to put on muscle as long as I stay dedicated to the workout which is also my biggest problem. I have petty much the opposite body type of Taylor Lauter because I am taller and bigger built were he is shorter and was very skinny when he started. So I would thus like to lean out at the same time as i build muscle to achieve that lean muscle look.

My question is that if i were to take in less calories and carbs than recommeded for me but still took in the right amount of protein to build muscle, could I still bulk up and lose fat at the same time to achieve that leaner muscular look?”

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Posted in Your Questions | 8 Comments »

Does Coffee (Caffeine) Help You Build Muscle?

Thursday, July 1st, 2010
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Joe wrote:

“I have heard that too much caffeine can be detrimental to muscle growth because of its tendency to increase cortisol which has catabolic effects. That being said, it also stimulates testosterone production, so its actual effects are a little unclear. Here’s a little medical study I found on the web to back it up:

Dose effect of caffeine on testosterone and cortisol responses to resistance exercise.

Just curious if you’ve heard anything along these lines and I’m interested to hear your take on it.”

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Posted in Supplements, Your Questions | 2 Comments »

How Much Protein Should I Eat in One Meal?

Thursday, June 10th, 2010
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Tim wrote:

“How many grams of protein should i take at one time, and how much time should i leave in between drinking my protein shakes in order to get the maximum benefit from it?”

Response:

On average, your digestive system can handle about 30 grams of protein at once.

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Posted in Diet, Your Questions | 1 Comment »

How to Bench Press

Tuesday, May 11th, 2010

How to Bench Press

Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Kyle wrote:

“Hey Steve, OK me and a friend got into an argument about how to bench. I said you should touch your chest and he said you shouldn’t because it can injure your shoulder you should stop like 1 inch away from your chest? What is the right way to bench?”

Response:

So, you want to know how to bench press properly?

How to Bench Press
How to Bench Press

The bench press is the most popular exercise in the gym among men. It is the strongest upper body exercise for most people, and has been a social gauge (and wrongly so, in my opinion) of male strength and fitness for more than a century. Fortunately, bench presses are the #1 best exercise for building upper body strength and size, and so should be included in nearly all strength training routines.

On the down side, benching is responsible for many weight lifting injuries, especially in the shoulder area. Hopefully this post will educate you as to how you should be bench pressing to avoid injury.

How to Bench Press

A bench press is simple.

Start by laying down on a bench. Place your hands on the barbell with your palms facing away from you (this is a pronated grip). Unrack the barbell and hold it straight up over your upper chest. Bend at the elbows to lower the barbell until it touches your mid chest. Press it back up over your upper chest. That’s a rep.

Now, to answer your questions…

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Posted in Exercise Technique, Weight Training, Your Questions | 6 Comments »

How Many Ounces in a Liter?

Friday, February 5th, 2010

How Many Ounces in a Liter?

Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Ellen wrote:

“I am trying to convert fluid ounces to liters for some recipes, but I am not sure how many ounces are in a liter. Can you help me?”

Response:

There are 33.8140226 fluid ounces (fl oz) in 1 liter (l).

Click here to view the super-easy-to-use full conversion table.

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Posted in Your Questions | No Comments »

Does Whey Protein Powder Cause Gout?

Thursday, January 28th, 2010
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Jim R wrote:

“I am 61 and in generally good shape, bicycled for years (at least 1000 miles per year).

The past two years I’ve converted to weight training (three days a week) plus spinning (three days a week). I’ve always been thin 6’2 – 195lbs.

Joined a gym 2 months ago (with a personal trainer)and really haven’t seen the results I’ve been looking for. I’ve reduced my body fat but haven’t seen any gains in muscle mass. I feel better but would also like to look better.

Also I just had another issue arise – a minor case of gout. I have been using a Whey protein drink 40 grams a day and need to know if Whey based supplements contain large amounts Purine (the largest contributer to gout).

I’m looking for info for us ‘old guys’ that haven’t given up.”

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Posted in Medical, Your Questions | 7 Comments »

How to Gain Muscle and Lose Fat Most Effectively

Wednesday, January 13th, 2010
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Greg wrote:

“Hi,

First, let me say thank you for this website and all the useful information you post here. I am 45 years old, at 6 foot 1 inches and 210 pounds, and my goal is to simply change my weight distribution (don’t mind weighing 210 if it’s muscle and not fat).

Since I am a ‘hard gainer’, I have read your recommendations on the best exercises/workouts to build mass, and I have two additional questions.

First, I’ve continually heard the following: higher reps + lighter weight = definition, and lower reps + heavier weight = mass. My question is, what is the sweet spot for mass AND definition? For example, if I do three sets of curls, how many reps for each set – 12, 10, 8 or maybe 10, 8, 6 (with progressively higher weight)?

Second, what about diet? I’ve also heard that you should eat like a horse – lots of protein and carbs. Of course, if you overdo it, you’ll gain fat as well. So again, where is the sweet spot?

Thank you!
Greg”

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Posted in Your Questions | 6 Comments »

What is the Best Arms Day Workout Routine?

Tuesday, December 29th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Scott wrote:

“First off, I would like to say your site is great. I’ve learned a lot reading your articles.

I just had one question: when you say not to have an ‘arms day’, should I just include a few biceps and triceps exercises everyday? And how many different exercises of each should I do?”

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Posted in Weight Training, Workout Routines, Your Questions | 19 Comments »

What is the Best Time to Schedule Cardio Training?

Friday, September 4th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Scott wrote:

“First off very good site, very informative.

I am 33 5-11 170lbs. I just went from a split where I was doing 30 min low intensity cardio after the work out. I have been enjoying the full body workouts; I feel I get more out of it.

I am trying to maintain the muscle I have and get more ripped toned. Should I keep doing a low intensity cardio session after my work out or should I move to HIIT or some sort of other interval training on the off days?

I always read cardio after lifting or in the am is the best. So will I still burn fat doing cardio on the off days? Help!!”

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Posted in Your Questions | 10 Comments »

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