Ask Joe Weider

Tip of the Week: Never forget to honor your mother and father as well as those who have paved the way you now follow.

These days, we're all too ready to think about the future — what's new and exciting — whether it's the latest technology that will make our lives immeasurably easier or coming trends in fashion, food or entertainment. Yet all that we have today and all that will be tomorrow can be traced back to roots that precede our own, and that is something we should never fail to remember.

I have a man named George Jowett to thank for my interest in strength and fitness. Back when I was a boy, he was the recognized leader in the industry, and in time he would become my mentor. There isn't a day that goes by I don't think about George and the profound influence he had on the course of my life.

I'd like for you to consider those who have made a difference in your own lives and keep them close to your heart. Only when we honor the past can we look ahead to the future in a meaningful way.

Q: As far as my fitness goals are concerned, does it make a difference whether or not I eat organic?

A: Organic foods — that is, foods that don't contain manmade chemicals — have become increasingly popular over the last decade, thanks in large part to revelatory news reports and books on the state of food production in the United States. With concerns about pesticides, herbicides and hormones, more and more people are turning to foods that are grown and raised via natural means.

While some studies have shown organically grown produce to have higher concentrations of nutrients than non-organics, the difference is minimal and wouldn't have an impact on your exercise. So, my simple answer to your question is, "No."

There's more to living than simply being fit, however — and that more is being healthy. This is as important as, if not more than, being fit.

And eating organic can contribute to good health. There's a theory that the chemicals found in non-organic fruits and vegetables can build up in your body, resulting in high levels of toxins that can lead to genetic mutations and various illnesses.

Ideally then, opting for organic foods is a healthy choice that can pay dividends in the form of a more vital self, which could well translate to a fitter one, too.

Q: Can you give me the five top exercises you would recommend for putting on muscle mass?

A: Of course I can! This is exactly the kind of thing I've been doing for the past 65 years or so. Here's my list, in no particular order:

— Squats. Some call this the "king of exercises" because it is a good overall body builder. I can think of no exercise more grueling than squats, especially when performed correctly. Squats primarily work the thighs and glutes, but also hit the lower back, lats, abs and even chest.

— Deadlift. You simply cannot be your strongest without deadlifting. Deadlifts work the lower back, thighs, shoulders, traps and biceps. A great companion to the squat.

— Bench press. Along with squats and deadlifts, one of the three powerlifts. The bench press has long been considered a great test of strength and works not only the chest, but the triceps and shoulders, as well as the lats.

— Bent-over row. This is a difficult exercise to perform because it's a little awkward and recruits so many muscle groups. The back, shoulders, biceps and thighs are all called into play when performing bent-over rows.

— Weighted Dips. Dips are a great overall upper body exercise, comparable with the squat's effect on the lower body. Dips hit the chest and triceps, shoulders and even the lats.

Incorporate these mass movements into your routine, and I can assure you that you'll see an increase in your muscle mass within just a few weeks.

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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