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Q. Tell me more about the HYSTRENGTH(sm) training program.
A. The Hystrength(sm) training program evolved over my 17 years as a trainer working with clients and ongoing experimentation on myself. Like everybody else, I used to do a weight training program splitting up my body parts on separate days, along with aerobic training at least 3 times a week. This is what most fitness experts recommend. While training that way, I saw very little progress in regard to size, strength, muscle tone, and being "buff". I would have continued to train this way expecting different results eventually, but I came across a book in the local health food store called "SUPER HIGH INTENSITY BODYBUILDING" written by Ellington Darden. I thumbed through the first few pages and was blown away. What he was saying went against everything I learned. Of course, I bought the book, started applying the principles he recommended, and finally started seeing progress. I later learned that these training principles worked as well for women who wanted to see more shape and definition. I was so motivated, I started telling everybody who was interested about this way of training. In large part, this is how I became a personal trainer. After several years as a trainer, I started studying the science of core training under Paul Chek. I found his knowledge just as cutting edge and necessary for a well functioning body. Over time, I combined these two disciplines and tweaked my program based on feedback from client responses as well as my own. The HYSTRENGTH(sm) training was born.  
Q. What are some of the basics of the HYSTRENGTH(sm) training program?
A. Train the whole body the same day, spend no more than one hour per workout (1/2 hour in many cases is plenty), do at least 2-3 exercises that work on stabilization, core and functionality, rest at least 48 hours in between workouts, train hard, and do minimal to no aerobic training.
Q. No aerobic training? What about fat loss?
A. It is true that when you do aerobic training, you are using the aerobic energy system which calls on the fat stores for energy while exercising. That is why most fitness experts recommend aerobic training. I might add that most people do aerobic training mainly for this benefit. Cardiovascular benefits from training are secondary on their list. However, there are drawbacks:
     -You don't burn very many calories. A typical aerobic program burns about 300 calories. That can be replaced easily by a couple of alcoholic drinks or a candy bar.  
     -Your body attenuates to it. In other words, it gets more efficient at doing the activity and learns how to use less energy to accomplish the same workload. As an example, if you do 20 minutes of moderate intensity biking and burn 200 calories, after 2 weeks your body may only burn 150 calories to do the same work. When you hit these plateaus, the recommendation is to increase duration and/or frequency to continue to burn calories. As you can see, it can get overly time consuming for little in return.
     - It does not allow for recovery. Make no mistake about it. The body needs rest to recover from the stress of exercise in any form. Too much and the body starts to wear down. Tendinitis and arthritis are just 2 long term problems of overtraining. 
     - Loss of muscle mass. Aerobic training can lead to muscle loss, which slow down the metabolism and leads to less calories burned.  
It is far better to focus on building strength and muscle mass, thereby increasing the total calories burned during a typical day than it is to try to burn calories from an aerobic exercise program. Don't get me wrong, if you enjoy biking or any other aerobic activity, go ahead and do it. Just don't go crazy and let it consume your life.   
Q. I want to get big like a bodybuilder. I cannot believe one set per body part is enough.
A. It is. Increasing muscular size is not a matter of volume as much as it is intensity. You must train hard to grow. If you train hard, you can't stand much. You will see better, or at worst, the same amount of muscle gain with less total time in the gym. I think it is important to understand one's true potential in regard to big one can really get. First of all, most guys can never achieve the size displayed by world class bodybuilders. Also, most guys cannot tolerate, must less grow, from the volume of training these bodybuilders do. Truth be told, they are able to accomplish amazing size in large part from taking steroids. Anabolic steroids allow the body to undergo the recovery process that is critical to muscle growth to happen much faster, so they can train longer and more frequently. So, what can you expect? Arthur Jones observed that one can increase their level of strength 300%, give or take. I agree. As far as total muscle mass, I believe you can gain between 30 to 40lbs over your training career.
Q. What about us women. We don't want to get big and bulky. Should we do lighter weights and higher reps?
A. No! As personal trainers, I believe this is one of our biggest frustrations. Women fear they will get "too big" and will hold back from training hard. Here's the truth. If you want to see more tone and definition, you must continue to increase the amount you lift over time. You will never get big and bulky like a guy for two reasons. First, you do not have as much cross-sectional muscle mass as a man to begin with, and second, you do not have as much testosterone as men (this is the hormone that makes your muscle grow big) as well. However, the stronger you get, the more toned and shapely your body will get. That is the desired look women seem to want. In short, women have to train hard to get more of the feminine look, and men have to train hard to get the more muscular look they want.
Q. You sound like this is all about getting "buff. What if I'm not interested in that?
A. Not to worry. We cater the workout according to your needs and wants. Many of my clients are more interested in feeling better and losing some weight, not necessarily for looking buff. We also have knowledge to work with clients that need more "post-rehab" work, such as a herniated disk, knee tracking issues, and shoulder problems, etc.. 
Q,. So your HYSTRENGTH(sm) training program can do all of this?
A. Yes, and more. It is also a great way to train for sport and competition. Of course, you would have to do sport-specific training to fine tune the neuromuscular coordination and timing to excel at your chosen sport, but this program lays the groundwork to perform at higher levels.
Q. Three half hour workouts a week is all you need?
A. Yes.   

To learn more about how the body works, read "A Little Bit About Physiology" on the next page.