James Sadek's Q & A!

I just wanted to say thank you to everyone who has emailed me wishing me their support and luck for my show, also thank you to those who's questions I have used for this article.

Questions

I would like to start building but I'm 15 and I'm worried that the weight exercise might effect my growth are there do and do exercises that I should do.

Answer

First I haven't heard of a scientifically proven case that weight training stunts a persons growth?maybe heavy barbell shrugs shrink someone by making them more compact cause the spine needs to handle the weight but who knows (that was a joke). But what I do recommend is that when first starting off if you are young. Meaning less than 16 just do basic movements such as Bench Press, Military Press, Squats, Chins and even barbell curls and pressdowns.

This will strengthen your core body parts, develop strength in the entire body and prevent injury in the future. So steer clear of isolated movements when you are young.

Questions

I work my abs on a regular basis but am still having trouble with love handles. What would you recommend to isolate and deplete the excess fat on the sides?

Answer

You don't get abs from training them everyday. I agree it helps but to have abs you must have a low body fat percentage, some say under 10% but I have had abs at over 10% body fat so it just depends on your body, if you are not one of the lucky ones who are just genetically gifted with abs no matter what they eat don't worry.

Just reduce the amount of carbs you are eating in the afternoon and night and stored body fat will slowly decrease. While body fat is decreasing still train abs balls to the wall hitting all three areas hard?

Questions

I just read your "If you've got the will, I've got the way!" article and I had a quick question: You mentioned the dieting phase should last 12-16 weeks, but I was also wondering how long the other two (bulking and weight maintaining) should go for.

Answer

Those 2 phases are able to be varied depending on the situation. I good goal is to bulk for 2 months and maintain for just over a month then start to diet again. A lot of people will do this for summer so they will bulk the first to months of winter, then maintain for the last month and diet all spring and be massive and ripped for summer. Catch my drift?

Questions

Can you send me a good abs workout routine?

A basic abs routine is easy to create and follow. All you have to do is choose 3 exercises you can perform at home and do 3 sets of 15 to 20 reps 3 to 4 times per week. Focus on the squeeze at the point of contraction. My 3 favorites at home abs exercises are:

  • Basic Crunch
  • Leg Raises
  • Side Crunch

When trying to gain weight, do you want to do cardio after every work out, or on (rest days) when you're not working any specific body parts? Also what would the length of cardio be?

Answer

Personally, I do not do any cardio when I am bulking but if you wanted to stay lean and try and put on lean muscle without getting puffy and a bit more excess body fat I would suggest doing 2 to 3 20minutes sessions of cardio either b4 breakfast on your days off or after you weight train. Don't do cardio after you train legs that will be the only exception.

Questions

When cycling creatine, do you want to cycle it so you're "off" of creatine when it comes up to a competition? Or do you want to still be using it prior/during an actual bodybuilding competition? If you don't want to be using it, when should you stop prior to a bb competition?

Answer

I only use creatine when I am bulking usually but if you wanted to you could continue using creatine for the first month of dieting if you wished. Personally I think creatine should be used in the off-season while the way you look isn't a prime concern and you want to put on bulk. And when the contest prep starts I think you should switch to using glutamine as it prevents muscle breakdown when food is restricted due to dieting.

Click here for more creatine information and prices.

Questions

When preparing for a bodybuilding competition do you want to start shaving designated areas on your body prior, such as 10 weeks out? What do you find is the best method of hair removal for yourself if you do have to use any hair removal yourself?

Answer

I always shave my legs to half thigh and wax my arms. At 7 weeks from a show I will remove all the air that needs to be removed and then do it every 2 weeks after that until 1 week out from the show.

My preferred method of hair removal is waxing but for me it is too painful to wax my legs so I shave them except for my upper thighs and I will shave my bikini line also due to pain. But the rest (chest, arms and stomach) I wax. If you can tolerate the pain wax as re growth is better and you don't get stubbiness.

Click here for hair removal products from the Bodybuilding.com Cyberstore.

Click Here To Read An Article By Myself On Hair Removers

Questions

After lifting for 6 months I have come to one part in my body that has not been trained before my abs I understand that in order to have abs one may need a good diet what should I eat and what exercises should I do in order to get great abs?

Answer

As I have answered a similar question above I will focus on how to eat to get abs. Ok basically you want to reduce the amount of carbs eaten at night. A good example to use if you train in the morning is say you eat 100 grams of carbs after your morning workout and eat 4 times after that so you are eating 5-6 meals a day depending if you eat before your morning workout.

If 100g of carbs is your after workout meal, your next meal will consist of 75g of carbs (75% of initial meal), then after that your 3rd meal will consist of 50g of carbs, 4th meal consist of 25g of carbs and last meal 0g of carbs. So you will reduce the amount of carbs throughout the day by 25% per meal, until you have no carbs. Try is it will work.

Questions

I am 15 and have been training for 4 months. I have been taking a lot of supplements to "hurry up" my muscle development (such as: creatine, whey protein and more...), but I just wanted to know if my buddy is telling me the truth about this: he says if I took a testosterone supplement (such as: Nitrotech By: Muscletech) that I would get gyno (bitch tits) cause I am in the prime stage of puberty.

I am 15 years old and I want to do anything to get BIG (except by using steroids) and this guy says that all that testosterone in my body would turn into estrogen and I would get gyno... and I don't know if I believe this guy cause that seems so radical, but he is my trainer and he has taught me everything that I do know about bodybuilding... Any info. Is greatly appreciated.

Answer

First off if I were you I would train balls to the wall for 3 months focusing on food intake and training. Supplements don't get you big, they assist your diet and training or they supplement you diet and training and help you get bigger but only taking supplements and training half assed will only get you less results than training balls to the wall with no supplements.

Also I wouldn't recommend using acetabolan 2 because you are only 15 and have enough testosterone going round inside you for your own good. I am 18 and still haven't used a testosterone booster. Wait till you are at least 18-19 years old.

Finally Bodybuilding is a long term thing, those who expect to out muscle Ronnie Coleman after 2 months of training even on every supplement known to man is dreaming or on crack, so set small goals, like half to 1 kilo a week or something like that to gain and your goals will be a reality.

Questions

Is micronized creatine better than ATP creatine?

Answer

Yes micronized creatine is better than ATP liquid creatine, and for one simple reason, and that is that creatine is not stable in liquid. I have used ATP creatine and it was a waste of money. Cell Tech is better than micronized creatine as it has a transport system to utilize as much creatine in the body as possible.

Click here for more creatine information and prices.

Questions

I really liked your 10 Commandments Of Bodybuilding, however, for the past 6 weeks, I have worked out every day (different body parts everyday). I take about a 2-day break in-between each body part. I have increased my muscle mass and definition greatly. Even though I don't take 3-5 days rest in-between each body part.

I've increased my weight greatly too. When I 1st started working out I could only bench about 110 max, and now I'm up to 160 max. So I was just wondering if I take a longer break between workouts, do u think it would increase my size even more? I am 15 yrs old. THNX

Answer

That is how a lot of beginners start out. That's how I started out and many others. Over the time you train and research bodybuilding you find out the benefits of rest and recuperation and structuring rest days into your splits. If you do not allow for rest days it doesn't give the muscle adequate time to rest and recover and even rebuild.

I train a muscle group every 5 days having a rest day every 3 days, that when I am not on supplements, when I use creatine and glutamine I only have 1 day off a week, 2 days if I am lifting heavy!! with low reps. I recommend for a beginner to follow this easy split to start out with.

2 days on 1 day off!

Workout 1 - Chest, Triceps
Workout 2 - Back, Biceps
Workout 3 - Shoulders, Traps
Workout 4 - Legs

That is a basic split, which will allow you to recover and yes build more size.

Questions

Mr.Sadek, I like the information that you provide I do plan to use some of you methods. I'd like to ask your opinion on supplements. Are they good way to achieve results for strength and definition, such as creatine, protein, and other's I can't name right now. Or going about it the natural way to go?

Answer

Firstly using supplements is still natural, unless you use "illegal supplements" i.e. Steroids. I do recommend the use of supplements to achieve your goals; they are effective and can help your strength, appearance and motivation. Below is a list of supplements I would recommend.

Questions

Hey I want to start bodybuilding but I have no idea where I should start? I figured you'd be the guy to talk to. Can you help me?

Answer

Firstly you should not make the same mistakes as most beginners of over training. I would recommend a 3-day split training Monday, Wednesday and Friday. Training legs on Monday, back and shoulders on Wednesday and on Friday train chest and arms. Focus your workouts on bench press, military presses, squats, and Deadlifts (learn how to do these properly).

Do 2- 3 sets per exercise, and 3 -4 exercise per large muscle group (Legs, Back and Chest) and 2 -3 exercises for smaller muscle groups (Biceps, Triceps, Shoulders). Eat a lot and train hard. After 3 months you can look at getting into supplements, don't worry about supplements for the first 3 months, as the gains you will make are substantial ones.

Other frequently asked questions that are the most pointless to ask:

How do I get big?
What should I eat to get big?
Can you write me a diet as I do not know how.
Can you write me a training program?

Reasons for not asking these questions are that they are too general. I only have enough time to answer specific questions to the best of my ability. Occasionally I will help someone out with a training program or diet but not always. Depends on how much time I have.

There is so much information on Bodybuilding.com that people can put together their own diets. I will look over them ands comment and make a couple of suggestions but I won't construct one.

Click Here For Part Two Of My Q & A!

Keep asking specific questions as I look forward to writing a carry on article to this one.

Until Next Time,