Tip of the Week: Whether it's a training partner, a regular spotter or a personal trainer, having someone to support your body-reshaping efforts is often a good idea, especially when you're just starting out.

The main problem I've seen with most new trainees is in their ability to stay motivated through the initial stages of their fitness regimen. In the beginning, the gains come relatively slowly and the soreness is greater than it is later on. Consequently, it's difficult for a person to keep subjecting him or herself to the stresses of exercise. This is where support becomes crucial.

Whether it's a training partner who holds you to a schedule or a trainer who motivates you, having another person to whom you're at least partly accountable can be the very thing that gets you over that initial hurdle so many new trainees face.

After six months or so — once the benefits of your labor have begun to take shape — you may find that you're ready to go it alone. Or you may decide that you like having a partner or trainer by your side. Either way, if you're new to exercising, consider getting a little help in the beginning. It can mean a lot in the end.

Q: Do you think it's better to be strong but not necessarily look it, or to look strong but not be as strong as you look? My friend and I disagree on this issue.

A: As you may or may not know, I originally come from a weightlifting background and then fell in love with bodybuilding a few years later. So, for me, being as strong as you look is crucial to being a true physique man. I don't see much use to muscles that are big and showy, but aren't good for much else.

That being said, however, I don't really find the concept of being very strong but not having a physique to match too appealing. I suppose then, that it's a bit of both for me. I think it's best to be big and strong, not one or the other.

Then again, if you train using the Weider Principles and truly dedicate yourself to the task, you can't help but get both. To my mind, the only way to train is for both virtues, and they are actually very compatible. After all, just look at so many of history's great bodybuilders, from John Grimek to Reg Park to Franco Columbu and Ronnie Coleman — all were among the strongest men of their days, and had the best physiques around. So, go for both.

Q: Can I get a good leg workout just doing things like walking, climbing stairs and bicycling?

A: It depends on what you mean by a good leg workout. If your goal is to keep the blood circulating through your legs and keep the muscles healthy and mobile, then yes, you can effectively work your legs this way. If it's your intention to visibly alter the shape of them or significantly improve their strength, I believe you will need a little more in the way of progressive resistance training.

Since you're asking about walking and bicycling, I'll assume you're not interested in bodybuilding per se. In this case, I would say that you could give your legs an excellent workout by both walking or bicycling or climbing stairs a few days a week while additionally training them with weights another day.

As for your training day, I do have a general leg workout I can recommend that isn't quite as intense as something I'd prescribe to a bodybuilder, but one that will firm and strengthen your legs noticeably in just a few short months. You only need perform it one day per week. In addition with two to three days of 30 to 45 minute walks or bike rides, your legs should have all the strength and endurance you'll ever need.

Joe's Basic Leg Routine

Exercise —— Sets —— Reps

Squats —— 3 —— 12-15

Walking lunges —— 2 —— 20*

Leg press —— 3 —— 10-15

Standing calf raise —— 3 —— 15

Seated calf raise —— 2 —— 15

* total steps

Joe Weider is the co-founder of the International Federation of BodyBuilders, creator of the Mr. Olympia and Ms. Olympia bodybuilding contests, and publisher of numerous fitness magazines. To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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