Q: Help! I just can’t seem to get motivated. When I do make it to the gym, I know I’m not training hard enough. I’m always thinking about other things and my pumps are never very good. Any suggestions?

A: First, realize that your prime mass-building time is running out. In other words, you’ve only got about 10 weeks before spring springs you into a ripping routine and diet. And reducing your calories to get cut for summer will make muscle growth more difficult.

What we’re saying is that NOW is the best time to pack on the most mass, so when you do get cut, you’ll be more impressive than ever! You want gals to raise some eyebrows, right?...

That said, you need a proven program that excites you without bringing on overtraining. You need a solid back-to-basics plan that allows maximum muscle stimulation along with optimal recovery. Our first choice would be Jonathan’s Size Surge program. It’s 10 weeks, with a three-days-per-week big, basic approach for the first six weeks. That’s the anabolic primer...

Then, after one lower-intensity downshift week to recharge, you move into all-out full-range Positions-of-Flexion workouts for each bodypart for four weeks. That shocks another round of growth by forcing the muscles to adapt to stretch overload and isolated continuous tension (stretch- and contracted-position exercises). It worked wonders for Jonathan, as he packed on 20 pounds of muscle in 10 weeks (see his before and after photos and strength stats at www.SizeSurgeWorkout.com).

On the other hand, if you’re holding a lot of bodyfat and need to jump-start getting lean by spring, we suggest The Ultimate Fat-to-Muscle Workout. There is a three-days-per-week version and a four-days-per-week version. Both incorporate negative-accentuated sets--1.5 seconds up and 6 seconds down--to induce muscle trauma...

Negative-accentuated sets rev up your metabolism during the recovery process outside the gym so you’re burning more fat 24/7. Muscle microtears require energy for repair, and that comes from bodyfat. Those routines also use specific exercises to boost growth hormone, which is a potent fat burner. You get a big fat-to-muscle reshuffle with every workout.

Either way you go, there’s still time to grow, so set fire to your motivation mojo!

Note: Triple-Shredded Discount Fat-Loss Offer includes The Ultimate Fat-to-Muscle Workout along with the X-treme Lean diet and nutrition guide AND X-traordinary Abs for a low limited-time price.

Q: I have just started using your Size Surge program and it’s fantastic. I have a question. When I used your beginner’s program, The Quick-Start Muscle-Building Guide, and now with this program, I have some elbow pain when I do dumbbell upright rows. I’ve been to the doctor and had it taken care of, but I was wondering if there’s another exercise I can use in place of the upright rows for shoulder size?

A: Yes, there are two choices. The first is rack pulls. Take a wide grip on a barbell--you’ll probably want to strap to the bar--and stand erect with the bar at arm’s length in front of your thighs. Now with a slight heave, pull it up close to your body to about your sternum or upper abs. Control it on the way down as best you can, then at arm’s length, blast it up to upper abs again. They are called rack pulls because most trainees do them in a power rack...

Because you don’t pull as high, you shouldn’t get elbow pain with those. If you do, try seated lateral-rows instead. For these you sit on the end of a bench and do lateral raises, but as you raise the dumbbells, bend your arms to about 90 degrees. You won’t be able to use as much weight as on standard DB upright rows, but your forearms will be up, which puts less strain on your elbows. Think of the move as a combination of a lateral raise and an upright row.

Either of those will make your shoulder grow--big time!