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Strength, Health & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, Dec. 18, 2001; Noon EST
Are you trying to lose weight, build muscle, get stronger or excel in a given sport? Maybe you're just hoping to slow the aging process, which exercise and good health habits can surely help accomplish. But male or female, young or old -- where do you start and what do you do? And if you're already an experienced exerciser or athlete, how do you fight your way off a plateau or avoid going stale?
Ask Marty Gallagher.
Over the past 20 years, Gallagher has written more than 200 articles for such magazines as "Muscle and Fitness," "Flex" and "Powerlifting USA." He has interviewed hundreds of the world's top athletes, quizzing them on the training tactics they used to succeed.
Gallagher, a World Powerlifting Champion and fitness expert, takes your questions about every fitness topic under the sun.
The transcript follows.
Editor's Note: Washingtonpost.com moderators retain editorial control
over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.
Marty Gallagher: Hello People,
How're those New Year's resolutions? Anyone looking to make a radical physical transformation this year?
I have a few tricks up my own sleeve and intend to pull the trigger come Jan. 2. I'm pretty well sick of the current regimen I'm using and intend to strike out in a new and exciting fitness directionm, quite opposite of the track I've been following for the last two sixty days. I've made some good gains but it's time for a different approach.
I'd be interested to hear if anyone out there has given any serious thought to what they want to accomplish. Plus, if you need some advice, that's what I'm here for. Take a look at the leftovers from last week's unanswered questions - I cannot promise that I'll be able to get to any leftover from this week's session but I'll give it a whirl if I can find 5-spare minutes.
Let's get started.
Rockville, Md.:
Does the appearance of cellulite ever go away or will it always be there no matter how hard you work out?
Marty Gallagher: Cellulite will go away assuming you get your body fat percentile down below a certain level.
The body uses stored fat as an energy source and if you combine exercise and diet skillfully you can make cellulite 'go away' but the body will use it last, ie., the body will exhaust the stored fat from all other depots on the body before it uses celluite.
Laurel, Md.:
Hi Marty,
I have heard other women at the gym talking about building up their "kugel" (sp?) muscles. Have you ever heard of this exercise or muscle. I checked on line and could not find any references to this in any of your previous chats or at any fitness sites.
Marty Gallagher: The kugel muscle?
That sounds like something my mentor, famed double-talker Professor Erwin P. Corey might say. "The klugel is likely located next to the pronated pontificated prostecizide muscle below and slightly to the right of the fibuloator."
Alexandria, Va.:
A few weeks ago you told a swimmer to lift
weight after. What benefits after rather
than before swimming?
Marty Gallagher: I used swim in a pool using fins a mask for laps then lift. If I lifted hard and heavy and then swam I could barely move my arms and legs - they were shot. On the other hand, I felt that swimming before I lifted got me warmed up nicely. Of course I'm a hell of a lifter and a poor swimmer.
Oakton, Va.:
I have changed my lifting routine to three sets of 10. What a change! I have only been doing it for a week , but I can feel the difference already. I've had to drop the amount of weight for each set, but should be able to build back up to where I was before, weight wise.
Marty Gallagher: That's the ticket - but make no mistake about it, at some point the burst of gains you are making on ten rep sets will peter out.
As they tell us in Zen, don't be attached; once the gains cease (usually defined as inability to add either reps or poundage for 2 straight weeks) then change the reps yet again. I like the image of clean shirts on a shelf; take one down, wear it for a while, throw it in the laundry when it gets dirty, put on a new one and put the laundered one back on the shelf for future use.
Mt Kisco, N.Y.:
Hey Coach
Pauly New Yawk here.
Remember that Bench Press routine you prescribed for me?
After a brief warmup it went:
3/145 for 5 sets
Well, after a few weeks now I'm up to
3/160 for 5 sets but I'm starting to peter out. That last set I am failing on the last 2 reps. Any advice?
Marty Gallagher: Pauly - lets get our nomenclature straight first - poundage x reps x sets. So it would be 145x3 (reps) x5 (sets)
Okay no problem. Try this: after warm up: 120x10x3
This ought to shock the hell out of those chest, delt and tri muscles - add 5-pounds per session once you're able to complete 3 sets of 10 reps with 120. How'd the 5 sets of 3 reps work? Is that an improvement? Did it add to your power and strength? What's your impression of this approach? I know it was unlike anything you'd tried before and would be interested in your opinion.
Alexandria, Va.:
What do you think of Westside Barbell's approach?
Marty Gallagher: I think the loading poundages are way to light (60% for 8 sets of 2 reps). Mr. Louie points out that he got this approach from Dynamo Lifting Club (Soviet Union) but zero Olympic lifters use this approach today. The Euro O-lifters will routinely handle 95-105% for doubles.
Washington, D.C.:
Hello Marty:
The woman from Laurel asking about "kugel" muscles was probably referring to muscles in the pubic area which are exercised using Kegel exercises.
Marty Gallagher: Thanks - no wonder I was out of the kugel loop. What's the point, by the way, what is it they are looking to strengthen? Who is Kegel?
Alexandria, Va.:
Every time I diet down to get lean, I lose a lot of strength. How do I hang onto my hard-won muscular gains when cutting down?
Marty Gallagher: Most serious bodybuilders eat a lot of protein and steamed veggies. I mean a lot.
They then toss out all sugar and most fat, keeping fat intake to 10-15% of total caloric consumption. By keeping the clean protein intake up (protein devoid of saturated fat) they hang onto muscle mass.
They then gradually reduce the starch and refined carbs in order to reduce calories and create a caloric deficit. Plus, by eating a lot, they set their caloric ceiling way high, this gives them a lot of room to gradually reduce over a protracted period of time.
If you are subsisting on 1500 calories, you have set your caloric ceiling so low that you have no room to cut.
For Laurel::
I'm betting that the women at the gym were talking about Kegels, exercises for strengthening the muscles supporting the urethra, bladder, uterus, and rectum.What are kegels?
Marty Gallagher: I wonder what in the heck you do to build and strengthen those? Is this a yoga thing? Pilates?
Mount Kisco, N.Y.:
Coach
Thanks for the advice -- I'll try the 10 rep routine.
As for the 3 reps sets -- yeah, it felt different, but mentally I was not psyched.
The three reps were over quick and I kept getting too cold before the next set.
I liked adding the poundage but the overall effect was less intense.
Marty Gallagher: Ah, actually, the low reps are more intense, in terms of recuparation, then high reps.
The human body recovers quicker from an intense high rep set quicker then an intense low rep set. I'm talking about the length of time it takes between sessions for the muscle to heal and repair muscle tissue, not the length of time needed to recup between sets.
You need to make low rep sets a regular part of your training regimen. Throw this approach in the laundry for now but make sure you trot it out every six months or so. Nothing peaks power and strength like a dose of low rep training and I want you to include it periodically from now on.
Burke, Va.:
I think Laurel was referring to "kegel" exercises, which let's just say are exercises only women can do.
My New Year's resolution is to not let work sabotage my regimen. In the past, I've been forced to take a week off here and there due to travel, etc. Not in 2002.
Marty Gallagher: Well we'll just add this to the list of things that only women can do.
Kegel, not kugel:
They're isometric exercises for the pelvic muscles--supposed to help with bladder control and (ahem!) other activities.
Marty Gallagher: Thanks for the info.
D.C.:
Marty -- Thanks for all the inspiration and motivation! Some questions:
You've recommended doing narrow-grip bench presses -- I'm wondering if the same benefits can be acheived using dumbbells rather than with a barbell. I only lift the bar plus 10 pounds on a regular flat bench press, so I figure I might not be able to lift the bar by itself on a narrow grip.
Second question: Are squats on the Smith machine as effective as free-standing squats?
Third question: Why are you dissing lunges?
Marty Gallagher: On account of lunges suck.
Dumbbell benches make a great bench press assistance exercise and I include them periodically. They are tough to control and that's a good thing. Be careful getting them into to place and be carefull that one doesn't get away from you. I've seen a few bad injurys occur when one bell got out of control. Also be careful after the set is completed: you're fatigued and accidents can happen.
The Smith machines is not as effective as free squats but I do Smiths occasionally as an alternative, particularly if I'm doing narrow stance high rep squats.
D.C.:
I recently broke a bone in my hand.
Doc said no lifting for about 2-3 months.
What can I do to minimize the muscle loss?
In the meantime, I plan on focusing on legs.
Thanks.
Marty Gallagher: How about doubling up on squats, leg presses, leg extensions and leg curls.
Also, dumbbell curls, one-arm lateral raises, one arm machine bench presses and triceps pushdowns with the good arm. One arm DB rows for the back.
Philly, Pa.:
I'm a man and am ashamed for knowing the answer to this:
Kegel muscles are the same muscles that control, err, functions "down there". Lots of women use kegel muscle exercise to:
- improve sex
- help with pregnancy-related concerns.
How do I know? My wife just had a baby.
Marty Gallagher: Again, is this part of a system? Thanks - and we believe your explanation.
Washington Worker:
What kind of dinner would you recommend for a 23-year-old male, 180, 6'0 looking to lose 5-7 lbs.; I get home from work at 6 and don't have time to prepare a great meal, and get to the gym. I can do the chicken on the Foreman grill ... what sides should I have, so I'm not starving by 9?
Marty Gallagher: I do the bulk of my cooking on Sunday while watching football. I grill 10-pounds of chicken breast on the outdoor grill (cut into small strips, marinated for 3-24 hours), fish, scallops and steak. Simultaneously I steam green beans, broccoli, rice and spinach. Bake sweet potatoes in the oven. I pack this stuff away in the frig and pull it out and micro it when its time to eat. I send my wife to work with four tupperware containers. Each contains a protien portion, a starch portion and 2-3 steamed veggies. She's the envy of all her work mates. I'm her trophy husband.
Alexandria, Va.:
My grip is my weak point in deadlifts. Any suggestions for assistance exercises to bring it up to par?
Marty Gallagher: Ed Coan and Kirk Karwoski use high rep double overhand shrugs.
Set the bar on rack about mid-thigh and stand up with the barbell. Begin to shrug and shrug and shrug, sooner or later the bar will start to uncurl your fingers - keep going until the bar breaks loose and crashes onto the pins. The grip stengthening occurs as you fight to hold onto the bar.
Ed could do 30-reps with 405 before the bar would open his fingers.
Hi Coach Marty:
Two weeks ago my top sets were 10 solid reps each of squats at 160 and deads at 265. Last week I increased the poundage on each by 10 pounds. The top sets for each were 10 reps again but with slight cheating on the last few reps. What reps/poundage should I plan on for next time? Thanks.
Marty Gallagher: How about going to 5-rep sets for a while?
This should peak power and allow you to keep increasing the poundage. 5-rep sets are the cornerstone rep range for infusing the human body with raw strength. 4-weeks of 5's ought to turn you into Tarzan.
Alexandria, Va.:
Greetings coach -- I love your no-nonsense advice, and I really could use some today. As a result of two degenerated discs in my lower back, my doctor has said I cannot lift anything heavier than a towel, and that my exercise is limited to walking and biking. I used to lift and run quite a bit (four marathons), but as a result of this injury I have obviously stopped both, though I continue to walk. I'm an "easy gainer," unfortunately, and I've put on about 20 pounds in the past four years (I'm a 34-y.o. male). My goal is to drop the flab and stay in shape, exercising around my injury. Questions: Can I get a good workout by walking without weights? Can I get a good workout on the stationary bike while reading Balzac? If I tighten up the diet -- eating clean six days on with one day off -- in conjunction with these exercises, will it do the trick to drop the lard? Thanks.
Marty Gallagher: Sure, read the diabolical Cousin Bette work her evil magic while biking - I like it. Why not walk and bike? If he allows you to walk and not lift, why not double up and do both? I like to wear a walkman and hit the nature trails. Want to increase the aerobic intensity of walking? Walk faster! Keep me in the loop.
Marty Gallagher: I need to go and X-mas shop. We'll see you next week and I'll try and get as many of the leftover questions answered as time and circumstance will permit.
Sayonora.
12-11-01 Questions
Upper Marlboro, Md.: I need to lose 60 lbs. and need a referral to a trainer while I work on the weight. I'd like to be close to my goal weight by August, 2002. Where should I start looking?
You've allowed yourself plenty of time; the time frame seems realistic and sensible. Are you asking me for the name of a personal trainer in the Upper Marlboro area? I haven't a clue.
Somewhere, USA: OK Marty,
I do tango. A workout would look like this:
warm-up, squat 4x9 200 lbs. or 5x7, 7x5, 10 x3 while adding 5-10 lbs. for the workouts with less reps. followed by 5 x 7 good mornings, back raise, abs.
I do this once or twice a week.
My other workouts are geared around olympic lifts, an example:
power clean 5 x2
clean & jerk 3x2
jerk behind the neck 3x3
military press 2x8
plus abs
i alternate this with the sqaut work outs, so every week I lift 2 or 3 times.
Thanks!
Short of taking dianabol by the fistful, there is no way you could do a workout this grueling once a week, much less twice a week. Look; if you do 5 sets of 7 reps in the squat (killer) there is no way on earth you can follow that up with 5 sets of 7 reps in the good morning immediately afterwards - to freaking much!
Springfield, Va.: To: Darn the knees. I tried running shoes and such and hurt my knees doing squats. Dump them. Get flat hard sole shoes like boots or Martial arts shoes like I use. No more knee pain.
Arlington: Thanks for the answer on the heart rate question. I'm 5'2" and 115 lbs. I'm by no means an athlete, but I don't feel I'm out of shape. My heart rate drops after exercise, but not down to my resting heart rate (which is around the upper 50's). Am I doing any damage? Sometimes my heart rate gets up into the 170's 180's (I'm 29). Thanks
Who said anything about the heart rate dropping back down to the resting rate? I said 13-30 beats. Hell, my resting heart is in the 40's but as soon as I stand up and start walking around its in the 70's. Read my stuff closer please.
Chevy Chase, Md.: I am on a serious mission to sculpt my abs ... weights, situps, etc. I usually do crunches (a lot of different ways) while holding a 25 lb. weight. With other muscles, I know that you have to rest the muscle to get the full benefit. Is this true with abs, too, or can you do them everyday?
If you're really serious you'll nail down a strict diet as that is the key to revealing sculpted abs. Do all the ab work you want whenever you want but if a layer of lard obscures the rock-hard abdominal muscle then its Love in Vain.
New Haven, Conn: Sorry Marty - this is an add-on to the protein intake questions - I weigh 115 - Thanks!
Is this the quiz show Jeopardy? What's the question?
New Haven, Conn.: Hi Marty!
Can you help me with some nutrition advice? I'm female, 5'4" with 19% body fat. I do about 30 min. of cardio and 40 min. of weights each day, 6 days a week. (I'm an injured runner in the gym doing rehab). I've seen so much conflicting advice about how much protein I should be eating -- everything from .36 g per pound of body weight to 70 g for an active female of my height/weight. Help! Thanks!
.75 grams
Over protein: How much is too much protein supplement? I'm lifting 3x/week consistently, and I've taken to a protein shake with an egg white in the a.m.; protein bar late a.m. snack; tuna w/salad for lunch; protein bar late afternoon snack and fish/chicken/salad for dinner. I feel great, look good, plenty of water, but just want to make sure I'm not overdoing it.
Drinking a quart of vodka a day is overdoing it. You look great and feel great and are answering your own question.
Andover, Maine: Hey coach,
Thanks for the great column and advice. I"ve been lifting steady for the last 10 months making great progress and I owe it all to your column and your "take no prisoners" motivation. Question: Years ago I remember seeing a device for squatting that would let the barbell actually rest on your shoulders and allow your hands to be free. Have you ever seen it and is it any good? Thanks again.
You're referring to the Hatfield Squat bar - its okay but not all that widely used. I've used it a few times and have no burning desire to use it anymore.
North Shore Oahu, Hawaii: Marty: Picked up free weights (110) last week and have been working on technique and weight amounts for the exercises. Here's my every other day routines:
-B/b squats, bar only, 40x1.
At 50,add weight or another 50?
-Military press 60x10 70x10 60x10.
Switch to b/b later?
-Leg curls 70x10x3
-B/b arm curls 45x10x3.
D/b much later?
-Lat pulldown (front)b/n aggravates
rotator cuff 150x10x3
-B/b bench press 65x10x3. Looking for
bench w rack
-Tricep pushdowns 100x10x3
-Seated rows 80x10x3. Substitute Deadlift
later? If so, bent or stiff leg?
Both take 20+/- mins and follow abd crunches 30x1 and circular leg raises 10x1
Cardio: Same, run/bike, 30-35 mins, alternate every other day, prior to weights
Diet: Not a bean counter, estimate eating 2300-2500+/- calories/day
Bought Protein(whey) powder, weight 130 pounds, estimate need 65-90 grams/day?
Slight morn bonk 12-9, on 10th added more complex carbs/fruit/protein,no bonk.
Water 12-16(8oz glasses) daily
What do you do with all the fatty egg yolks?
Would appreciate your input on the above. Thanks ... Aloha, Martin
Work the squats to 100. Let's address all the "later" exercises later. No stiffs ever. Take in 100 grams of protein a day and throw the yolks in the trash.
Owings, Md.: On Mondays and Fridays I do dumbbell bench presses, incline press with dumbbells, and overhead press. Tuesdays and Thursdays I do standing dumbbell curls, preacher curls, overhead triceps extensions, and triceps extension lying flat on a bench. For each exercise I do sets of 12-10-8-8 reps. What's your take on this regimen? Should I be doing less? Doing something different? Thanks.
Are you doing any leg and back work? This routine is fine but it'll run out of gas sooner or later.
Annapolis, Md.: I'm a 55-year-old male and have been lifting weights and biking for 30 years. I feel I am in great shape but as I am getting older am concerned about flexibility. My wife thinks I need Pilates since she has read about sports teams adding this to weight lifting. Will this help my flexibility and how can it work into my program?
Give it a try if you want. Let me know how it turns out.
Sterling, Va.: Are there any trainers you know about who will work with a woman during pregnancy and after?
No.
Canton, Ohio: Marty you always recommend the optimal exercise time is when you first get up in the morning is the best because instead of using carbohydrates, your body used stored glucose, or fat. But wouldn't you just pack on more weight the rest of the day through normal eating? Wouldn't the best time to exercise occur in the evening so you can burn all the calories accumulated and then have a bowl of cereal or something so your body has some nutrients to repair itself with?
Optimal time to do cardio exercise. How many calories do you think exercise burns off? A good session will burn 500, a killer session 700 and most folks burn about 200-300-calories in their little 30-minute half-glute sessions. A Big Mac, fries and a coke contains 1,000 calories.
Vienna, Va.: Hi Marty,
I am a 28-year-old woman who's very dedicated to my cardio and weight program. However, I just can't seem to get the diet under control. I find it hard to resist snack food and sweets. I'm not overweight, but I have been skinnier than I am now, and I'd like to lose about 10 pounds. I was wondering how you and other people in this forum resist sweets and snacking. Is there a non-snacking gene, or can it be learned? Thanks.
I'd find a sports nutrition bar that I liked and buy a couple of boxes and keep them handy. When you want a sweet treat eat one. That'll curb the cravings in a good way.
Herndon, Va.: Hi Marty,
Last several months I used to run in the morning for two miles. I now workout on the treadmill for the same distance. Is one better than the other in terms of exercising the whole body. Thanks and love your online chats.
The only way to tell is hook your self up to a heart rate monitor and ascertain the difference in terms of math, i.e. cardio intensity.
Alexandria, Va.: I am a distance swimmer. Do you know of any heart rate monitors I can use in the pool?
The high end Polar models.
GRILL-RILL-LA-LA-LA-LA-LA, WOODSHED,ARIZ.: COACH GALLAGHER,
I'VE BEEN LAYING OUT MY GAME PLAN FOR THE ONSLAUGHT. THE EXERCISE PROTOCOL IS THERE, NOW I'M LAYING OUT THE NUTRITION SIDE OF IT, ANYONE OUT THERE WANT TO PICK UP MY GROCERY BILL? I'M SHOOTING FOR 2-3 GRAMS OF PRO-TEIN PER POUND OF BODY WEIGHT, SAME RECIPE AS PREVIOUS DURING THE BODY-BEAUTIFUL DAYS, THERE WILL BE QUITE A DIFFERENCE IN BODY COMPOSITION FOR SURE. THAT'S A LOT OF FLANK, EGGS, PROTEIN POWDER, AND YARD BIRD TO UP THE PROTEIN PLUS WHAT CARRIES OVER FROM THE CARB SECTION OF THE PLATE. ANY TAKERS TO SPONSER TO FEED THE GRILLMAN, CONTACT ME VIA COACH GALLAGHER. I'LL LEAVE YOU WITH THIS THOUGHT.
JOCKEYS SHOULD RIDE HORSES AND BIG MEN SHOULD CRACK THE PAVEMENT WHEN THEY WALK! ADIOS, GRILLMAN
Silver Spring, Md.: Hey Marty --
I'm a 26-year-old male who was, recently, getting way too heavy. Earlier this year, I changed my lifestyle habits -- more athletic activity, healthier nutrition habits, more sleep. I didn't overhaul everything completely, just made changes to make myself healthier. I've lost a lot of fat and added lean muscle, so I feel pretty good. But! my stomach isn't shrinking. The rest of me has come a long way, but I still have a gut that I want to tone up. I'm afraid serious ab work will just bulk me up below my flab. I run five times a week and I eat reasonably healthily -- not much in the way of sweets, fats, oils, mostly fruit, veggies, protein, and pasta. Can you suggest any workout or nutrition tips to help me eliminate my unsightly midsection?
Any idea as to how many calories you're intaking each day? That will let us know how much room we've got to work with. If you're intaking 4-6000 calories a day it'll be no problem to get you leaned out. On the other hand if you're existing on 1500 calories currently that's not much room to maneuver. Let me know.
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