TRAINING Q&A WITH DANE FLETCHER
THE STEEL DUNGEON
TRAIN LIKE YOU MEAN IT!

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. If you have a training question, he has an answer – send questions to Dane@GetAnabolics.com.

TWO-A-DAYS

Q:I really want to do two training sessions a day, but don’t know how to prepare for it since my endurance is really lacking. Even though I’m doing strength and mass gaining workouts, I suspect it’s going to kick my ass! What do you guys suggest to get ready for doing that? I mean, I do cardio a couple times a week, but it’s obviously not enough. What should I do?

A:If you want to increase endurance, try running a couple days a week to start. Or, you can do alternating sprints and walking stairs. If fat loss is your goal, these will definitely help with that. Just don’t do too much running because it’s going to really affect your leg size. On the other hand, it’s going to really boost your endurance faster than anything. Elliptical and treadmill work is fine, and will gradually give you what you’re after, but jogging will do it faster. Since you didn’t say why you wanted to go to two sessions, we suspect it’s because you are preparing for a competition. But keep in mind that double sessions during each day doesn’t mean MORE work, necessarily, it just means splitting it up so that you aren’t so fatigued as you prepare. You can use the sessions in a couple of ways:

One body part – AM – then - One body part – PM

Cardio on an empty stomach – AM – then - Strength Training – PM

- OR - you can combine the two options listed and do some cardio and some training in the AM and PM.
The point is, you need to know why you’re doing it, and how, in order to prepare for an increase in endurance. You may not need to after all… the process itself may do the trick.

DO ABS DAILY?

Q:I’m trying to build up my rectus abdominus, serratus and intercostals and get them beefier without adding bulk to my waist. Can I do abs daily?

A:Normally, for any body part, if someone asked, “Can I do it everyday?” I would say, NO! But abs are a little different. Abs reoxygenate rapidly, which is to say that they recover rapidly and actually require more intensity in terms of duration of workout, number of sets and reps, and less total rest times in between sets.

But here’s the thing... you can work with the abs as they are - rapid reoxygenators - and build them up without working them this often. Work them hard and fast and intensely during each workout, but don’t do more than 4-5 per week. On the other hand, they’re no different from other muscles in the sense that they aren’t any more capable of burning the fat over themselves than other muscles, nor any more capable of growing than other muscles. I suggest you do more overall core work and do sprints and anaerobic work to support building a denser core and abdominal region.

Keep in mind that abs repair fast, but you need to do more variety for them than other body parts. Sprint, do heavy weight ab workouts and higher rep ab workouts, and just keep variety in mind during those 4-5 workouts a week. That’s what’s going to really build denser ab muscles.

SHOULD I LIFT
WHILE SORE?

Q:Okay, lately since going much heavier, I am really sore in between workouts. I can deal with some overlap into the next muscle group, such as triceps or biceps from work with larger muscle groups, but am wondering if I should lift while I’m pretty sore?
A:This is a good question because it deals with both pain tolerance and how we all differ in those areas, but also with how we recuperate and what it means to our overall growth and progress when recovery collides with simple “muscle clearing” of lactic acid.

Some light training to rid the body of soreness is always a good idea. It moves the waste products of your last workout out of the muscle and you recover much more quickly. So here’s a good rule of thumb: If you still feel sore from your last chest workout, and you’re going to do chest, try doing some lactic acid clearing sets - just real light stuff. If your muscles don’t feel loose and pliable and you still feel terribly sore, leave the gym, go home, jump in the jacuzzi, hit a cold shower, and hit the bed. You need to recuperate. You also probably need some recovery supplements that help you recover faster. Glutamine is a great start - 3 to 4 grams after each hard workout - and drink a LOT of water. If you are natural, recovery is so essential and there is absolutely no compromise. If you take AAS, it’s a little easier, but still important.

I think natural lifters should train M-F - one body part a day - period. You need a full week’s recuperation. Use your good judgment.

CIRCUIT
TRAINING

Q:I’m a big fan of circuit training ever since my last contest. I know it’s not for every day of every week throughout the year, but it’s great for burning glycogen and fat fast because it’s so isolative! But tell me, what do you guys think about doing it throughout the entire year, every other week or so?

A:Circuit training does burn the fat, and it does get the muscles harder - even if they look a little smaller than you’d like. But to compare circuit work with isolation work... Umm... I’m not sure that’s accurate. They are almost completely different animals altogether. Muscles respond well to circuit training because it’s such a departure from regular heavy training with fewer reps. On the other hand, muscles also need stimulation other than circuit work - more intensive work on individual muscle groups. So while it’s true that some people don’t do enough circuit training, and they take the heavy sets, few reps, long rests, one-body-part-a-day thing too far, you can also take circuit far too far as well.

But circuit is a really valuable tool and it’s something you should definitely use in cycles. I don’t recommend every other week, but maybe one week out of every month. So, do 3 heavy weeks and then do circuit weeks...

Typical Circuit Week:
Mondays: Upper body
Tuesdays: Lower body
Wednesdays off
Thursdays: Upper body
Friday: Lower body
Saturday and Sunday off
Each time you do circuit workouts, you should try to change them up, just like you do your other heavier traditional workouts. I believe a week of circuit keeps your body guessing and growing and getting harder each month out of the year. Try even changing your diet during that week to be a little lower carb, and more meals and water intake. You’ll probably find a groove that you can take into your next contest, fairly painlessly getting lean.

LOSE GUT
KEEPS GUNS

Q:I’m trying to get bigger arms while also trying to lose fat. Am I fighting a losing battle? By the way, I’m 215 lbs. and stand 5’9” at 18% body fat. I’m 19. Can I lose the gut and keep my arms growing?

A:Thanks for the info - the more, the better. Sounds like you’re an easy gainer and hard loser, considering your age, height and muscularity already. Though I know that 18% body fat is on the high side for a young guy, I can also tell you that the good news is: You’re an easy gainer. True, easy gainer of both muscle AND fat, but easy gainer nonetheless.

You can always diet fat off, but putting on muscle is the true challenge of all people in the gym. The short answer to your question is this: Yes, you can lose fat and put on muscle. True also, it’s easier with AAS use, but it’s also possible for someone who is naturally an easy gainer (of muscle) and hard loser (of fat). It’s this latter bit that actually helps you retain muscle while losing fat. Do a little research of your own and you’ll find that your body fat can drop safely and moderately.

However, it’s crucial to be consistent with diet and exercise in the beginning in order to flip your metabolism. You also need to eat a LOT of meals, just smaller than you may be used to. Make sure each meal has protein in it, of at least 20-40 grams, and that you don’t let more than 3 hours pass without putting some fuel into your body. You may not initially lose weight in this manner, but you will, so stick with it.

Also, you need to really boost the cardio in the beginning, and do it in the morning on an empty stomach. You’ll also need to really increase the pace of your training. All of this combined will help you with fat loss. Stay heavy though, particularly on your arm workouts.

Try a 1 body part a day/ 5 days a week schedule of:
Mon – Back
Tue – Legs
Wed – Chest
Thu – Shoulders
Fri – Arms

Just increase the intensity and pace as much as you can and you’ll have enough time in between workouts that your diet isn’t going to team up with overtraining and cause you to lose muscle. You’d probably have to work hard to lose muscle though, I’d have to admit. You probably think not, but considering your age, if arms are your only problem area, you’re doing well. As for losing your gut, that’s a lot to do with diet, and specifically, the first couple of weeks, you should do the no carb, high protein, moderate to high fat program and then carefully feather in lower glycemic carbs. You’ll never be able to eat the white rice, dude, so don’t even try it!