Q: I get an unusual kind of soreness and I don’t know how to avoid it. It’s happened for years, but now that I’m going heavier in all movements, it’s getting too painful to keep training on a regular schedule throughout the week. The day after doing legs, I have an incapacitating soreness in my forearms. How can I stop this?

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Q: I have had low back and left leg pain for the past week and a half after feeling something give during a leg and back workout. Someone said that I may have sciatica. What is it and how can I find relief?

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Q: I have great legs - everyone says so. However, I want more meatiness near the knee joint. I have such tiny joints and the more muscles I have near those joints, the better. How can I do this? I have been training for years and have done well, but not gotten as much near the knee as I could have?

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Every since you began lifting weights, you’ve probably heard the same thing over and over. You should always start leg day with squats. It’s the compound movement most responsible for thigh (and overall physique) growth, and you should always complete this movement when you’re at your freshest. This is true most of the time, but it does seem to neglect the fact that our bodies respond best to new and unique challenges that we have not seen before.

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There is very likely a machine in your gym that you’ve never tried. It’s usually sitting unoccupied, or perhaps being filled by a middle-aged soccer mom. It has two settings, and can be used quite painfully to add leg definition and mass. Using it feels and often looks awkward, and you will struggle with only a little bit of weight. It’s called the leg abductor/adductor machine. And you should be using it.

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Most bodybuilders follow one of the standard workout routines. They might start the week with chest/triceps day. Next might be back/biceps. Follow that with a shoulder day, then a leg day, and you have the standard workout routine.

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The larger a muscle group, the more muscle fibers it contains. Larger muscle groups are made up of vast networks of sheets of muscles. Smaller muscle groups contain much less muscle sheets. When you train a large muscle group, you use compound movements and are able to move much more weight. Let’s learn more about the differences between the two.

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We all know that nothing can match the quality of workout you obtain when you’re in the weight room 6 to 8 hours per week moving the metal. Let’s be honest – that’s where bodybuilding gains are made. (That, and in the kitchen!) There are a lot of workouts out there which can help to minimize muscle loss during periods of extended rest, or to deal with limiting injuries. However, it should be noted that none of them are going to help you build muscular weight in the same way that lifting weights will. You might get ‘toned’ and you might feel great, but just as with the gimmick machines you see on television infomercials, the gains will not be there.

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The standard 5-workout per week, 20-set per workout routine is very effective for adding muscle mass and maintaining steady, consistent gains in strength. However, there are many times in life when the rigors of our schedules will prevent us from training in the high-volume, high-set routines we enjoy. When times like that arrive, we need to find way to stimulate the muscle group equally (or near equally) in a lot less time. Here is a complete 4-day workout which only requires 20 minutes of lifting time per workout. They are incredibly tough to complete, and attention must be paid to every detail. The goal is maximum intensity for a very short period of time, and it’s a goal that is not always easy to achieve. Let’s get started!

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We’ve all seen those men called “upper-bodybuilders”… they sport some impressive pectorals and arms, but their legs look like they belong on a 12-year old girl. They have a massive upper body which no tank top can contain, but hide their legs in baggy sweatpants. To correct this sad phenomenon, a new trend in bodybuilding training has emerged in the last two years, and it involves utilizing two different training protocols for the body, completed in the same week. This revolutionary training protocol devotes one training day to the muscles of the legs, and two sessions to the other muscles of the body.

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