It’s been a long layoff, longer than you thought it would be. It has been months since you’ve stepped foot in a gym. You’ve made some efforts at home – pushups and situps – but nothing has stuck. You have lost most of your muscle and you’ve added a few inches to your waistline. Your diet, previously described as disciplined and focused, has become everyday American junk food. It’s time for a change, and you’ve decided that ‘day one’ starts tomorrow. Are you ready to go ‘all out’? Not so fast. Let’s check out the major areas of your lifestyle which will need attention, and see why starting back slow might be the best idea. Training Your muscles are in very poor shape at the moment. You are neither strong nor muscular. ...

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Q: I am just getting into doing pullups, and have finally figured out how to keep the lower body still during each set - but don’t know whether I should pair pullups with biceps or back? I feel like my lats are weak, and wonder if I’ll get more overall benefit from doing pullups on back days. Which is it? A: The general rule is: Pullups on back day, chins on biceps day. However, I don’t really consider chins a big benefit to the arms. Wide grip chins are one of the best back exercises you can do for lats, and if performed correctly - with the elbows pulled back dramatically as if (Dorian Yates would say) you are elbowing someone behind, you’ll get great results. Truly strong, big biceps come from curls, and great backs come from sole ...

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