From Dan in Ohio, an aspiring bodybuilder who wants to know if training for a marathon will affect his weight training results.  more>>

From Jeff in Chicago, a 24 year old who wants to know if he should train forearms specifically, and if so, how.  more>>

From Matt in Columbus, a 22 year old aspiring bodybuilder who wants to know if he should deadlift heavy every week or alternate heavy with lighter weight and more reps.  more>> 

From Ganesh in India, a 30 year old who wants to know the difference between doing a preacher curl with a straight bar versus using an EZ curl bar.  more>>

From Aaron in Florida, a 22 year old who would like to become a competitive bodybuilder, but doesn't know where to begin.  more>>

From Louis in Virginia who wants to know if a loading or maintenance phase is more efficient when using creatine, and if I recommend creatine in capsule or powder form.  more>>

From Jeramy in North Carolina who wants to know when trying to keep muscle and get lean, if it is better to train with high reps or increase cardio.  more>> 

From Brandon in California who asks if he should train muscles that are still sore.  more>>

From Michael in the Philippines and Tristan in Australia.  They both asked similar questions regarding arm training, so I decided to address both of them this month.  more>>

From Anirban in India, a 23 year old who asks how to increase mass in his middle back using free weights.  more>>

From Jon in Texas, a 20 year old who wants to know what kind of workouts to do to increase his vertical jump.  more>>

From Ed in Illinois, a 33 year old who asks if it is better for a post-workout recovery drink to have a large amount of simple sugars in the shake or not?  more>> 

From Mike in New Jersey, a 25 year old who wants to know how deep to go when performing squats.  more>>

From Nick in Pennsylvania, a 20 year old who wants to know the best hand placement for barbell rows.  more>> 

From Joe in Australia, a 20 year old powerlifter who wants to know what kinds of workouts and exercises I did when I trained with powerlifting guru Louie Simmons.  more>>

From Gokhan in Turkey, a 29 year old bodybuilder who wants to improve his upper chest.  more>> 

From Fredrick in Texas, a high school football player who asks about protein powder and how to get bigger arms and legs.  more>>

From Dave in Australia, a 28 year old bodybuilder who has trouble getting his legs hard and separated.  more>>

From Rawal in India, a 25 year old who asks how to develop his traps and lower lats.  more>>

From Kevin in Australia, a 41 year old who asks how to switch from a heavy duty training program to a volume program and the benefits.  more>>

From Joe in New York, a 38 year old who asks about the reverse hyperextension machine.  more>>

From Ed in Ohio, a 43 year old Masters bodybuilding competitor who wants to know the benefits of Glutamine and how it should be used.  more>>

From Scott in Indiana, a 38 year old bodybuilder who wants to know how many days rest from leg training and cardio should be taken prior to a contest.  more>>

From Mike in Louisiana, a 27 year old who wants to know which direction his toes should be pointed to best work his inner calves.  more>>

From Lynda in Ohio, a 31 year old fitness competitor who wants to know how to develop the inner thigh area.  more>>

From Tony in Australia, a 30 year old who wants to know the best exercises for the lower back, and in particular, if hyperextensions are safe.  more>>

From Sami in Bahrain, a 28 year old who wants to train heavy to obtain mass and asks how to split his routine to reach this goal.  more>>

From Callum in Texas, a 17 year old who has a follow-up question regarding creatine cycling that was addressed in a prior Q&A.  more>>

From Mike in New Jersey who wants to know if his muscles will decrease in size after he stops taking creatine.  more>>

From Pete in London, a 22 year old who wants to know how I, as a bodybuilder, coped with ulcerative colitis, a disease that affects millions of people.  more>>

From Jared in North Carolina, a 20 year old who wants to know if the muscle being trained should be squeezed during the entire exercise or just at the top.  more>>

From Ninos in Illinois, a 19 year old who wants to develop his quads, especially the tear drop area.  He asks about the different ways to perform squats.  more>>

From William in Philadelphia, a 26 year old hardgainer whose goal is to put on lean mass.  He wants to know how often he should train a body part.  more>>

From Mike in Massachusetts, a 38 year old advanced lifter who wants to know if he should increase the weight with each set he performs.  more>>

From Chris in Florida, a 41 year old who wants to know if weight training should be done year round.  more>>

From David in Virginia, who has reached a plateau in his training and wants to know how to overcome it.  more>>

From Samit in Bombay, India  who wants to know how to develop the lower lats.  more>>

From Dirk in Washington, a 19 year old  who wants to know how to get lean abs.  more>>

From Shaun in the Philippines, who wants to know the best exercises for legs and how often they should be trained.  more>>

From Erin in Kansas, an advanced female collegiate athlete who asks about body fat levels.  more>>

From Sony in Bangalore, India, who wants to know how to build big calves.  more>>

From Ertan in Turkey, who asks why I feel you have to put on body fat in order to gain muscle.  more>>   

From Paul in Ft. Lauderdale, FL, who asks about pre-workout food intake and training on an empty stomach.  more>> 

From Jon in Shropshire England and Ajay in India, both who want to put mass on their chest.  more>>

From Michael in New Jersey, a 24 year old who is having trouble combating his fast metabolism to gain mass.  more>>

From Andrew in Indonesia, a 19 year old beginner who wants to gain mass but is having trouble eating six meals a day.  more>>

From Brad in Berea, KY, an 18 year old beginner who asks if he needs to put on body fat to gain muscle and get bulkier.  more>>

From Rob in Princeton, NJ, a 21 year old beginner who asks how much of his daily protein intake should come from supplements, shakes and bars.  more>>

A personal message from Mike Francois regarding the motivational benefits of entering a competition.  more>> 

From a 'John Doe' in Wausau, Wisconsin who wants to know the quickest way to lose body fat.  more>>

From Greg in Odessa, Texas, a 28 year old who asks how to get motivated to train.  more>>

From Juan in Buenos Aires, Argentina, a 31 year old who asks about the popular high fat, moderate protein, low carb diets.  more>>

From Daniel in Ontario, who wants to know if all sets should be done to failure.  more>>

From Michael in Indiana, a baseball player who asks about military presses.  more>>

From Dan in BC, Canada, who wants to strengthen his lower back and asks how to correctly perform deadlifts.  more>>

From Soren in Denmark, a 27 year old who wants to get in condition to compete.  He wants to know what supplements to use and he also asked if I was still competing.  more>>

From Nathan in Minnesota, an 18 year old who wants to get bigger, stronger and faster so he can compete at the college football level.  more>>

From Tom in Washington, a 21 year old beginner who wants to gain muscle mass quickly.  more>>

From Paul in Minnesota, a high school athlete who wants to know if he is too young to lift weights and if not, what would be a good beginner program.  more>>

From Scott in New York who wants to know what foods to eat before and after a workout.  more>>

From Chris in Pennsylvania who wants to know how to train the various muscle groups.  more>>

From Kyle in Pennsylvania who wants to reach a 500 lb. bench press.  more>>