Muscle man Paul Haslam is an Australian representative body builder and fitness and personal training instructor. Want to ensure you're working hard and smart? Send Paul an email. He'll spot you, no worries.

Q I’m probably going to need an ankle reconstruction, so I’ll be laid up for 6-8 weeks post-op. I’m worried that a few weeks off my feet might put my training back by months. What exercises can I do while I’m on crutches? – SB

A You have a two-week window before the gains you have accrued will start to diminish. Rest completely during that time to allow the reconstruction to take. After that, upper-body strength work can be completed using machine apparatus that allows you to remain seated and maintain support for your ankle. Lower-body strength can be completed by leg extensions, curls and hip extensions, and flexions. On all these movements, the force is applied to either the lower leg or thigh, bypassing the ankle.
Cardio fitness would be best maintained by aquatic activities such as swimming or, my pick, the use of a deep-water running belt.

Q Do isometric exercises work? And if so, how? – MF

A All resistance exercise for muscle size works on the principle known as “time under tension” (TUT). The optimal TUT for growth is between 45 and 75 seconds. Ideally, to produce the best results, you should use the clock to determine this time. However, reality makes it difficult to do this for each and every set.

What we do instead is count repetitions, somewhere in the 8-12 range. If we assume a recommended controlled rep speed of three seconds up and three down, the calculations would be this: 8 reps x (3 + 3) = 48 seconds; 12 reps x (3 + 3) = 72 seconds, very close to the optimal TUT.

With isometrics, TUT can be achieved by performing 5-7 maximal contractions of 10 seconds each. These can be executed against an immovable object or even by holding a heavy weight in a static position. Isometrics will produce effective size gains, the main drawback being that any strength gains will be limited to the joint angle at which they are carried out.

Q I have been training now for about five months and seem to have hit a plateau where I can’t increase my weights and struggle to do all the sets and reps. What do you recommend? – SM

A What you are experiencing is trouble with the law: the law of diminishing returns. Simply put, the same stimulus (workout) applied repeatedly over time will result in less and less results.
What you need to do is to start manipulating your exercises, sets and reps in a more planned fashion. Step one is to divide your training format into 12-week blocks, with each block containing new exercises for each body part. Step two is to divide the 12 weeks into three four-week cycles. Cycle one will see you perform 3-4 sets of 12-15 reps for each exercise. Cycle two will be 3-4 sets of 8-12 reps and cycle three will be 3-4 sets of 6-8 reps. This frequent change of stimulus will ensure consistent gains.

Q: I'm 19 years old and 171 centimetres tall. Over the past six months, I've reduced my weight and body fat percentage drastically (74kg down to 61kg). I currently train five days a week but have to cut back due to study. What is the best way to maintain the lean body I've developed?
- AR

A: You are fortunate in the fact that it is far easier to maintain your body fat level than it is to reduce it. Three sessions a week using the same exercise format as you use now should allow you to achieve your goal.

But rather than trying to stay at a constant 61kg, I would recommend an undulating bodyweight. Set a floor and ceiling of, say, 60kg and 63kg respectively. Gradually increase your nutrient intake, emphasising more low-GI carbs and protein. This is essential to keep your metabolic rate elevated. Too little food for too long can result in "starvation response" whereby you will store body fat as a survival mechanism.

During this period you may find your weight creeping up. Don't panic. Once you have reached 63kg (which should include some extra muscle) reduce your food intake and you will begin to lose weight. Once you hit 60kg, repeat the process. This system works well, allowing for some guilt-free "cheat" meals on the up phase.

Q: I can't afford a gym membership so I'm working out at home with a set of dumbbells. Given that I don't have a chin-up bar available, what exercises can I do to help build my lateral and pectoral muscles?
- PG

A: A chin-up bar that fits into a door frame can be purchased quite economically over the internet and the exercise is probably the best lat worker around. The dumbbell row is also a very effective lat exercise when done using one arm at a time. When two arms are used together, your upper back is involved more.

The pectorals are activated as the prime mover in a push-up, especially with a wide hand spacing. Try placing some weight plates on your back or elevate your feet for extra resistance. The dumbbell fly or press from the floor is also an effective pec movement.

Got any other body bothers? Send your most curious conundrums through to Paul today.

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