Q&A with Michael Furci
I've just been reviewing your guide to designing a workout which confirmed a few things for me. I do have one question though: In your intermediate program you combine, for example, chest with biceps. I've been combining chest with the other push muscles like triceps and shoulders so that they each get pre-fatigued. Also, this allows a more complete rest between workouts (days), or so I thought.
Can you shed some light on this little dilemma for me please?
Doing tris with chest is perfectly fine. That's what I've been doing for years. I found after years of training and experimenting that my triceps responded better when I did them with chest. An added bonus is that they're already warmed-up by the time I start hitting them. And you are correct about the added recovery between training days.
The examples I give in my articles are just recommendations. I use workouts that my clients as well as I seem to respond to. Those workouts are something for readers to try if they need something to kick-start their workout. Without trying new things, how would you find out what works and what doesn't?
Thanks for visiting Bullz-Eye.
Sean sent this next e-mail the day after I responded.
Thanks for the prompt response, Mike -- very impressive.
Have a great day.
Simplify my life!!!! What is the easiest way to keep track of protein intake?? When eating proteins (meat, fish, etc.), what is the best way to determine how many grams you are eating? Also, what determines your ideal body weight? The reason I ask is that I can weigh anywhere from 290 to 310 depending on my level of workout intensity.
P.S. I look forward to the day you get a book published.
P.S.S. I enjoyed the Vegetarian debate. I didn’t get as big as I am eating fucking salad! Last time I checked we had teeth for a reason!!!!
Thanks for the comments. Some of those vegetarians get so emotionally charged, it's crazy.
When I buy meat, fish, etc., I look at the nutritional info on the label. It will tell you, for instance, that 85% lean ground beef has 22 grams of protein for every four ounces. So, if you cook and eat a half a pound, you’re getting 44 grams of protein. You can also buy food composition books or a simple calorie book for $1.99 at the grocery store. Keeping track of the types of foods you eat is very important for reaching your strength and body composition goals.
When somebody asks me what the ideal weight is for their height, the first thing I do is find out what they currently weigh and ask about their body composition. I then find out what their goals are and determine whether they are even attainable. For instance, a man who is 135 pounds at 5' 6" and has a goal of weighing a shredded 250 pounds some day is setting himself up for failure. I don't care if he takes all the steroids, growth hormone and insulin he can get his hands on, he'll never be 250 pounds shredded. Now, once we figure out an attainable goal, then I try to figure out the best way to get there. This goal may sometimes change depending on how they look and feel, which ultimately determines their ideal weight.
If you feel you're too fat, then get leaner. If you feel you need to put on more muscle, then train and eat accordingly. People are built so differently that it's hard to determine what's ideal from one person to the next. At 5' 10" I currently weigh 235 pounds. My ideal weight at this point is about 230 pounds. I say this because at 230 I am very lean, yet I don't have to kill myself to get there. At 220 pounds, I'm shredded and look awesome, but it is just too difficult to stay there. I like my beer and pizza and at 230 I can still have it. The point I'm getting at is that you need to decide what you want and if it's attainable. At 290 pounds, Lance, you are nowhere near 6% body fat. Do you really want to do what it takes diet wise to attain 6% body fat? If you are happy with your size, shape and body fat level, then 290 pounds is your ideal weight.
I have a quick nutrition question that I was hoping you might be able to address in a future Q&A column.
For four years I have had to let my commitment to the gym and my exercise regimen slide. Work and time pressures became an overriding concern. Luckily, I have managed to secure a less time-demanding position and, having just turned 30, have decided to re-dedicate myself to the gym. Unfortunately, at 30 I'm fully aware that I don't have the metabolism that I had at 18 or even 25. Do you have any extra nutritional suggestions for someone in my position? Are there any supplements that you would suggest to speed up or maximize my return to the fold? Someone suggested that I consider a supplement that aids the joints. Any input would be greatly appreciated. Thanks a million.
If you’re looking for a fat burner, the only one worth anything is Red Bands, which is manufactured by Biotest. Since the ban on ephedra, companies have been searching for a replacement; however, at this time nothing comes close to the ephedra, caffeine and aspirin stack. Not even prescription drugs came close to the results of the ECA stack. (The ban on this supplement, by the way, had absolutely nothing to do with it being dangerous. The FDA is a joke. Out of the millions of people who use this supplement, there were only a few deaths which could not be directly attributed to ephedra and handfuls of complaints. To put this in perspective, aspirin has been reported to kill more than 200 people per year. This is just the start. The government would love to control all supplements, including vitamins.)
The first supplement I would suggest, which should be the base of your nutrition program, is a good protein. Without protein you will have a hard time getting the gains you want. Some of the proteins I recommend are: Beverly International Muscle Provider, Dorian Yates Approved, Biotest’s Grow, MetRx Original, Optimum’s Promax, AST’s Nytro Pro 40, HDT’s 5 in 1, to name a few.
The supplements next on my list I believe in and recommend are Tribex and RedKat by Biotest. These two supplements will increase and optimize your natural production of testosterone better than any other supplement out there. Biotest has now combined these two incredible supplements into one hybrid called Alpha Male. When it comes to extracting ergogenic herbs, this company stands alone.
Creatine, Glutamine and branch chained amino acids are also on my list of must-have supplements. Creatine is the cell volumizing supplement that will give most people a boost in strength and size. Glutamine and branch chained aminos are imperative for recovery and also help optimize your immune system. The ones I take are Beverly International’s Creatine Select and Glutamine Select.
Other supplements I take and recommend are the following: Beta Carotene, grape seed extract, vitamin C, Daily One multi vitamin, Coral Calcium Select (Bodygen), Saw Palmetto, Milk Thistle, 6-OXO (anti-estrogen) and Glucosamine for joints.
Got a question for Mike? Send it to firstname.lastname@example.org.