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Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, Feb. 19, 2002; 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?
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 fitness-minded folks,
I have so many leftover questions from last week that I will post at the conclusion of today's show that in the interest of time, brevity and space I am going to jump right into today's first question.
Remember - if you want your question answered in 'real-time' make them one-part and short - if on the other hand you have a complex, multi-part question, that's fine to...just be prepared to wait a week and an hour for the complex answer to the complex question.
D.C.:
Just joined a gym and was wondering about the basic rules of the gym so I don't get under anyone's skin. I know you wipe the machines after you use them but any other basic etiquitte I should be aware of?
Also, I like to do a cardio work out with the stationary bike and treadmill (run/walk)
for about 45 minutes to one hour. Then I like to use the various Cybex weights the gym offers. I do gut crunches, shoulder execises, curls and rowing and so far, so good.
Thanks.
Marty Gallagher: I have trained in gyms where guys spit on the floor and smacked the hell out of each other prior to 900-pound squats, all the while raging and roaring like one of Hemmingway's Muria bulls stuck by a picador. I trained in a gym that made members check pistols before training and I've seen guys get in fist fights over whose turn it was. So I don't notice to much about if the 130-pound lady wiped down the leg curl machine. Follow the local customs, whatever they are. I train in my garage currently.
NYC:
Hey Marty,
I lost another 2 lbs. this week. I tried dropping my calorie intake from 1800 to 1600 for five days, but I felt tired and weak while doing so. I went back to 1800 and feel much better. I'm still doing the weights and cardio. Should I make any modifications this week, or simply continue this plan until it stops working?
-Melissa
Marty Gallagher: How much cardio? Frequency? Intensity? Mode? Duration?
Washington, D.C.:
First time submitter. I am 37 years old, 5'10", 175 pounds. I get my cardio as a regular game player (basketball, tennis, etc.) and by briskly walking my dog 3 miles a day. I have not lifted for 5 years, but now have access to a gym. My goal is to add strength and flexibility. I checked my max on bench press (150 lbs.) and leg press (250 lbs). I can lift 3 times a week (M/W/F) for 45 minutes at a time. Any suggestions for a beginning weight program and on improving flexibility?
Marty Gallagher: Well, we'll leave flexibility on the back burner for the time being.
Day I
squat
leg curl
leg extension
calf raise
Day II
bench press
incline press
seated dumbbell press
tricep pushdowns
Day III
deadlift
pull-ups
barbell row
curls
2-3 sets of 8-10 reps, progressive, perfect technique please.
Gaithersburg, Md.:
I just started to exercise and lose weight.
I am 5'9", weigh 186 lbs, and eat between
1800-1900 calories a day. I belong to a
gym and I do 30 minutes of exercise each
morning, typically burning 400 calories
per session. I want to start weight lifting,
but only have about 20 minutes to do so.
Could you give me some good exercises
to make the most of those thirty minutes?
Also if I only lift on Wednesday and
Saturday will I see any results?
Marty Gallagher: Two days a week for thirty minutes is pretty dang slim...
Day I
squat
bench press
leg curl
curls
Day II
pulldowns
seated dumbbell press
triceps pushdown
Columbus, Ohio:
Marty,
I’m just beginning the trim down phase of my workout program. For about 3 months I was in the bulk up phase, and with your help, yielded my best results to date. I went from 185 lbs. to 205 lbs. My bench went from 190 lbs. to 260 lbs. I am 6’3 and 31 years old.
My bulk up meals equaled 3750 calories, 11 percent from fat, 53 percent Carbs, 36 percent Protein(310g) per day. I backed off the cardio, and lifted heavier with fewer reps, 5 days week. After that, during the next 6 weeks I maintained my strength and ate a little less, with about a 10 min. run to warm up before lifting. My current weight is 203 lbs. I just started my trim down phase. 2500 calories per day, 9 percent fat, 36 Carb, 55 percent Protein (300g). I go to the gym twice a day. One session for lifting, one for cardio(30 min. treadmill).
Here’s where I need the help. My energy level and motivation is dropping a little. I’m trying to avoid burn out, but also maintain my strength while losing some remaining fat. I’m very concerned about working out legs and then doing so much cardio. My experiences have shown my leg muscles seem to get smaller with the cardio. The day after working out my legs, they are usually sore, is the cardio tearing them down? As for my eating, am I on the right track or should I bump the calories up a bit? In other words, can you see anything wrong with my plan of attack, before it becomes a problem?
You’re a true motivator, and I always look forward and appreciate your help.
Marty Gallagher: I'll take this in real time -
1.good job so far - 11% is right on the cusp -
2.No cardio on leg day - the day after will help flush toxins
3. 2500 sounds right - you're not killing yourself on the cardio - are you? any idea as to cardio intensity?
4. I think you'll leverage results by goosing either cardio intensity or duration. Faster or longer.
5. Make no mistake about it - you will absolutely lose strength as you lose body weight. I move to high rep sets and try and set high rep personal records - like 455x8 in the pasue squat or 405x10. I stay away from the 3-6 rep range cause I'm gonna be weak.
Alexandria, Va.:
Marty, I have tendonitis in my right elbow that won't go away. The problem is that it's hard to rest being that I use my right arm all the time, carrying things, etc. So just not lifting has not gotten rid of it, although it's gotten better. Is there anything I can do? It's not awful, but it's a nagging pain. Any advice would be great.
Marty Gallagher: I used to get that from racquetball - I had to give it up together for six months. Every time I'd hit the ball an electrical shock would run up my right arm.
I don't know what to tell you. I had to quit that which made my arm hurt totally for six months. You could find a good sports medicine doctor and have him take some pictures and see what's really happening. Food for thought.
Washington, D.C.:
Hello Marty: Love your chats. Do you monitor your body fat percentage? If so, what method do you use? My objective is to build muscle, and I figure if I know my weight and body fat percentage I can use them to compute my lean body mass, and use that to measure my progress.
Marty Gallagher: No I don't.
I have done it for my wife (caliper body fat readings) prior to her competitions. I can access with a good mirror and a critical eye.
I am waiting for tehnology to catch up and provide us with a cheap convienient way to access body fat. Bod Pod is a large egg shaped device you sit in and inside a minute will provide you a 99% acurate reading. Costs $35,000. The scales that purport to provide body fat percentiles are wildly inaccurate.
Bethesda, Md.:
Is there a Web site or other material that
you can recommend that shows the
technique for some of the exercises you
recommend -- for example a dead lift or a
seated dumbbell row?
Marty Gallagher: No but somebody recommended one last week that folks liked.
Chantilly, Va.:
Re: Zadrovye:
Is there anywhere to learn about this technique, besides buyiing all this guy's videos ?
Marty Gallagher: I doubt it.
I have been incorporating the basic breath pattern into some of my lifting movements such as standing and seated curls, hanging leg raises and pause squats with good results. The use of specific breath patterns and concurrent skelatal minipulation done in conjunction with a strength exercise reminds me of some martial art hara and ki techniques. Quite interesting.
Houston, Tex.:
Hi Marty. I use an elliptical machine, generally for about 40 per session, 5-6 times a week. At the completion of the session, the machine tells me I've burned approx 500 calories and done 4 miles. How accurate is this? I am female, 5'6", 160 pounds (working on a goal of 140). I have the resistance level set at 5 and 6 and my stride per minute, according to the machine, varies from 155 to 180 (I'm at 155 strides per minute when I'm warming up). Should I be trusting the machine numbers, especially as far as the calorie count and distance?
Marty Gallagher: About the only way to be reasonably certain is to buy or borrow a Polar heart rate monitor with a calorie counter. Wear it while using the eliptical trainer and compare the results.
I will tell you this much, if my training partner, 300-pound Big Joe Sauder got on the same machine, he would burn calories at a much faster rate than you do weighing 150 -- yet the machine makes no allowance for this. These calorie counters installed on cardio machines are notoriously optimistic: it's good for business to inflate calories oxidized.
Arlington, Va.:
Great chat, Marty! I have a question re: my weight training. I'm 5'5" female, 112 lbs. My current weight training consists of 2-3 days/week of 2 sets of the following: bicep curls (12-15 lbs.); dumbbell chest flies (15 lbs.); tricep dumbbell (12 lbs.); shoulder press (12-15 lbs.); leg extension (45-55 lbs.); leg curls (35 lbs.); calf raises (110 lbs.); and leg presses (145 lbs.). I also cross train with running and boxing. I feel that I've hit a wall with the weights. Any suggestions to shake things up again? Thanks!
Marty Gallagher: What's the goal Arlington?
At 5-5 and 112 you should be pretty dang rocked out - which way do you want to go? Add muscle size or slice-and-dice? The upper body weights look pretty dinky - what's up with that? How come you use 12-pounds for your arm work and 145 for your leg presses? Are you disproportional?
Ann Arbor, Mich.:
Marty,
I'm a recreational cyclist -- I ride about 100 miles per week. I'm looking for exercises to strengthen the muscles I use most and tone up the looser areas on my legs. I want to increase my speed and endurance but not build bulk. I've got access to a gym and weights. What would you recommend? Thanks a lot.
Marty Gallagher: How does that break out? Five days 20-miles a day? Six days 16.5 miles? Four days at 25-miles?
I would do one kick ass leg training day a week on a day that I did not ride.
High rep squats, leg presses, leg curls, calf raises, 10-25 rep sets using full range of motion and administer a full and complete lock-out on each and every single rep.
Bench Press Question:
Hi Marty,
A couple months ago you gave me a suggestion for shaking up my bench presses. I went from 3 sets of 12 to this:
110 x 10
135 x 5
180 x 10
180 x 10
You suggested raising the heavy sets up by 5 lbs. every week, then writing back in a month. Things have gone well, and my top set has gone from 160 to 185 lbs., but I can no longer make 10 on my last set. I'm thinking about knocking the reps down to 6 on my last two sets. Any thoughts?
For reference, on the day I bench press I also do incline press, tricep extensions, and tricep pushups. I lift every other day; my other days focus on legs and back. I'm 35 and 170 lbs., and have been lifting consistently for about a year.
P.S. To the person in D.C. that just joined a gym: In my experience as a fairly feeble male lifting at gyms, there are places where the denezins are idiots and lack respect for others, and there are places where people are respectful and supportive. If you don't like the culture at the gym you joined, I encourage you to check out other places; or like Marty does, lift at home.
Marty Gallagher: Here is a much better idea -
115x10
145x5
175x2
then
205x3
205x3
205x3
Try and add 5-pounds per week for 4 straight weeks - then write back.
Re: Elliptical Machine:
Thanks for your suggestion. I always figured the numbers were inflated and always cut the number in half and figured that to be more accurate.
Marty Gallagher: I don't mean to rain on anyone's parade but some of those machines are too darn easy - there comes a point where too much smoothness and ease and glide is a detriment to working up a sweat.
They feel great to use and the calorie counters always indicate you've burnt a ton of calories. I learned different when I purchased a heart rate monitor with a calorie counter. All of a sudden burning 500 calories was a chore whereas according to the machine calorie counter 500 had been a snap! It was like - 'wake up and smell the coffee boy!'
Capitol Hill:
Thank you for the information about zdorovye last week. I am moving to a gym-free neighborhood, so I will be on my own re: cardio and strength training. It was very clear from what you wrote and the Web site that zdorovye, done properly, is a terrific cardio workout. I can't tell if it will also serve for strength training purposes. Do any of the beginner tapes specifically address strength training or is it fully integrated into the program? Thank you.
Marty Gallagher: I don't consider it a strength program - more an adjunct to my strength training.
I would do high rep free squats and all manner of pull-ups and chins. Pushups with various width grips. Lateral raises and curls are easily done with paint cans filled with gravel or sand (outside please!) - hell, you can buy a 110-pound barbell set out of any local Advertizer paper (the kind of paper they throw on your doorstep for free) for $20.
I liked "Be Breathed" the best of thier tapes.
Washington, D.C.:
I have question regarding Spotting. When I bench press, I need a spotter to help on most sets. She claims she doesn't feel as if she's assisting much by lifting the weight up, but it seems as though she is. How exactly should the lifter/spotter relationship work? Should I be trying each rep by myself until I'm about to drop the weight, or should she be helping a bit on each so I can complete the set? Somewhere in the middle? Thanks
Marty Gallagher: Okay - the less the spotter touches the bar the better.
Ideally, you should complete the requisite reps on your own. This is when the spotter gives you the best hand: a high five.
The spotter should assist you in doing the final rep if you cannot make it. No more then that. Beginners want to go forced-rep crazy and their spotters get pumped up traps and delts tugging the weight upward for rep after ridiculous rep.
Please, lift safely and sanely and only have the spotter assist on that last touch-and-go rep.
Latham, N.Y.:
Marty,
I'm 43-years-old, been weight training and running since high school. Can't seem to shed that last layer of body fat. Any suggestions?
Marty Gallagher: More then likely a calorie issue - sounds like you've got a good handle on the cardio and I assume you hoist some iron - if you don't you need to - every pound of muscle you add will result in your body oxidizing 40 additional calories per day (add 10-pounds of muscle and you burn an additional 400-calories a day as muscle fuel).
I would crank back on the gross calories: try leaving a few bites at each meal or cut out the beer.
Marty Gallagher: Okay folks, I have to leave you now - please check out the answers from last weeks show and I will answer those we didn't get to today in depth and post them next week.
Talk to you then....
2-12-02 Questions
Saskatoon, Saskatchewan: Hi Marty,
I use free weights at home, am male, 150 lbs, 5'11". I am pretty symmetrical except for the "wings" along my side. The upper portion of the wings from the armpits down six to seven inches is OK but below this is narrower than I like. Any ideas to bring the tips out and widen the waist would be appreciated. By the way, I have learned a lot and improved my strength quite a bit following your advice.
Brij
Marty Gallagher: Brij - is that a first name? What's that short for? Bet it's a tongue twister. Saskatoon…bet you got some damn fine fishing and right in your neighborhood. Just grab the rod off the garage wall, walk down to the end of the road that runs in front of your house, throw the 15-pound test line into the Big Two-Hearted River (Pt. II) and start wrestling some monster trophy fish inside 15-minutes. Hell, you guys are probably bored with fishing…a lot of country guys save up their money so they can go party in the big city and all the big city slickers pay thousands for guided fishing tours run by guys who wear $500 sunglasses and own sea planes.
I'll come visit you someday. You show me were to catch 'em and I'll show you how to cook'em. Nothing is better then a giant trophy fish roasted perfect on a big platter. I routinely take my catch to the local Chinese restaurant and barter. They cook me my fish Szechzuan Crispy style for free - I buy the veggies and soup and pot stickers. I give them 2-3 fish in return and they can turn them into five meals. A good deal all the way round.
There are actually two latissimus dorsi muscles, known in the muscle trade as the upper and lower lats. The upper lats, surrounding the shoulder blades, are best hit by chins and pullups. Machines, cables and pulldowns are less effective. The lower lats run vertically from waist to sternum. The lower lat is powerful and best developed through heavy rows, like Dorain Yates famed 70-degree reverse grip row. All manner of heavy pulls off the floor will blast spinal erectors and also greatly stimulate the powerful lower lats.
Key question: are you strong enough to do chins or pullups? The best set of upper lats ever developed were built by Arnold. He favored wide-grip pullups to the back of the neck. These are the absolute hardest type of pull/chin. He could knock off six sets of 15 at the drop of a hat, any time any place. Tip: try positioning a workout bench one-foot behind the chin bar. You face the wall, take your appropriate chin or pull grip and place the tops of your feet (your curl your legs up behind you) on the bench. Begin to pull upward. Transmit just enough downward pressure on the bench with you feet to allow you to complete the rep. By pushing down as you pull you effectively reduce your body weight. Ergo you now are able to do the exercise with less resistance then your actual weight. No longer are you forced to pull with your full body weight. This allows you to perform the exercise. Now you to can blast away using the best upper lat developer known to man. Over time, the idea is to gradually exert less and less downward foot pressure and in a year or so, Presto! You now can perform pull ups without using your feet! So dust off that pull up bar!
New Carrollton, Md.: Is it wise to start lifting at the age of 49?
Marty Gallagher: Hell yes!
Alexandria, Va.: Marty,
I'm a 51-year-old woman, started weight training at a Fairfax County rec center in early December, and have made slow but consistent progress. I also do 20 minutes cardio on an elliptical trainer, intensity "6" (considered moderately strong), "interval" pattern, four or five times a week. I swim half a mile or more at least once a week, sometimes more if I have time. I won my age group in a half-mile marathon swim in Lake Michigan last summer, and hope to either better my time this year or compete in the mile. I'm working on increasing my distance now, in March I'll start emphasizing time, hope to do the mile in 45 minutes or the half mile in 20.
Marty Gallagher: I would drop the machine aerobics and put all my efforts into swimming.
1. Swimming is a great aerobic activity; maybe the best this side of cross-country skiing. Swimming minimizes joint stress (no pavement pounding) and requires you use all four limbs. Legs and arms encounter resistance and this is highly desirable. Aerobic activity that taxes all four limbs, two arms and two legs, is physiologically superior to an aerobic activity the stresses only two limbs, legs only in running, power walking, etc. The highest VO2 athletic maximums ever recorded were consistly generated by the cross-country skiers.
2. There is no better way to improve performance in a sport then by doing the sport. Once a week swimming seems mighty slim fare for a competitive swimmer. I have some concerns about "transference." Will doing cardio on the eliptical trainer aid swimming performance vis a vis improving cardio conditioning? Possibly. Will swimming improve swimming? Absolutely. Can't you at least squeeze in two pool days on the weekend? Plus, if the event is 45-minutes long I would look to either: go forty minutes in duration and gradually build up speed (intensity); or establish a pace (intensity) and then add distance in each subsequent session leading up to the competition. Either way, the more weekly sessions you can squeeze in the better off you'll be. Plus you hone swim techniques.
Here are the weight exercises I do (all in two sets of 12 reps), all on Cybex machines: Leg extensions, 40 lbs, leg curls, 80 lbs., leg press 150 (four sets 2/12 with the back upright and 2/12 with back lowered);
MG: Move all reps to 20 and drop the poundage.
arm extensions 50 lbs, arm curls, 30,
MG: Again, 20-rep sets, less weight.
ab crunch 75, back ext. 80, torso rotation two sets each side, 70 lbs, hip abbduction 80, hip adduction 80, overhead press 30, seated row 70, chest press 30.
MG: 20-reps each. Also, add 1-2 sets of pec dec (flyes) - kick up the reps, drop the poundage. Full extension on every rep. Perfect technique. Once you can do 20-reps with a top set poundage, add a few pounds in the next session.
Question: are these exercises the most helpful ones I could be doing, considering my swimming goals? Anything else I should be emphasizing?
MG: This looks fine.
On days when I'm limited for time, is it better to do all exercises, one set each, or better to emphasize all the lower body or all the upper body?
MG: Perform one, or at most two, exercises per body part.
Thanks.
Sterling, Va.: Coach -- I am currently in dire need of sound workout advice. I have written to you in the past regarding my marathoning and appreciate your input. I am now at a stage where I want to shift my focus from the running back to the strength training. I have a bit of weightlifting equipment in my basement and was looking for some adivce on a training regimen. I am 5'9" male about 170 lbs. The equipment I have is a flat bench, squat racks, dumbells 30-65 pounds in 5-lb increments and pull up bars. I currently work out four days a week, chest and triceps on Monday and Thursday, back and biceps on Tuesday/Friday. I have been incorporating some squats on Wednesday but have been skipping this a bit 'cause of the running. I intend to do some deadlifts on Saturday, but once again I have been lazy. What do you recommend?
Marty Gallagher:
1. Bunch all leg training together and do it on a day when you do not run. How about this: squats 3x20 progressive, stairway single leg calf raise 3x15-25, light stiff leg dead lift (hamstrings) - curls 2x15
2. On a second workout day try: regular deadlift 2-3x8, bench press 2-3x15, standing overhead DB press 3x10, BB row 3x10-12, overhead DB tricep extension.
You should be able to blast through these two routines in under an hour. If you hit the reps, add a few pounds next session.
College Park, Md.: NEWBIE here again. Thanks for the response Marty. Right now, I'm working out two nights a week. I eat lean and relatively light. Usually, I make a protein shake first thing in the morning with a banana. Lunchtime, I usually eat a salad, or a can of tuna with some carrots. I usually have some fruit at lunchtime. Dinners usually consist of chicken or fish with some form of veggie and a salad. Any snacks in between are usually pretzels or fruit.
Marty Gallagher: What's the goal? The food intake looks pretty good. Hold the course.
I'm 5'5", 140 lbs.
My workouts consist of 10 minutes warm up on a bike, stretching
MG: You don't need this - just drop it. The reason we do 1-2 light weight sets before the all out final set is to warm-up. This pre-warm-up warm-up is redundant and unnecessary. Use the recovered time to lift more weights.
arm and leg weight work and then 30 minutes of running/walking up an incline.
My arm workouts predominantly are on the one machine with four different positions with a wide pull up to work the shoulders, a more narrow pull up to work the biceps, a straight military pull up and dips. All of that work is done with 90-100 lbs of help against my body weight, three sets of 10 reps, if that makes sense.
MG: Do you belong to a gym? If so, get off this crazy machine and go lift some free weights.
1. bench press
2. seated overhead dumbbell press
3. Curls
4. Tricep pushdowns
3 sets 10 reps, progressive
I usually add some tricep pushdowns at 90 lbs.
Then the leg work outs include leg curls (60 lbs), abductor and adductor work (50-70 lbs), sitting and lying sled (60-70 lbs), all of which I do three sets of 10.
MG: Do the leg presses and lying sled first! 3x10 is fine but let's make some poundage gains. You can keep doing the ab/ad machine but do them third. Add 2-3 sets of calf raises and lying leg curls, 15-rep sets.
I try to walk during lunches one to two times a week for about 30-40 minutes where I go about two miles.
MG: Can you add one more day?
I think this is what you needed. Thanks so much Marty!
Chicago, Ill.: Marty --
You answered a food question for me about a month back and I have since cut all white flour and refined sugar out of my diet five and a half days a week (I'm still trying to make it six). My arms and abs look more defined and I have lost four pounds. I didn't even change any of my exercise routine (which does need a tweak). But even not doing that, I still am changing. Thanks for your suggestions that work.
Chrissy
Marty Gallagher: Super - how do you feel? Are you still progressing? When you hit the wall, check in.
Washington, D.C.: Hello! I wrote in last week about not being able to improve on the biceps with full body routine. You asked for the routine and goal. Goal: develop strength and toned muscles. My arms are very weak; even carrying the groceries makes my arms burn. Here is the routine:
free hand squats (two sets of 50)
dead lifts (two sets of 10-12)
calf raises (two sets of 15-20)
chest press (two sets 10-12)
shoulder press (same)
lat pulldown (same)
tricep extension (same)
bicep curl with barbell (two sets -- can only squeeze out eight)
seated bicep curl -- can barely get out four.
Thanks for your help.
Marty Gallagher: Obviously if you "can only squeeze out eight" reps on the barbell curl and "Can barely get four" in the seated bicep curl (this choice of phrasing indicates you expected more) you are using too heavy a poundage.
Let's train the biceps twice a week using these exercises
1. Standing barbell curl - three sets of eight reps: After a light warm up set, pick a poundage that allows you to do eight reps. Curl this poundage for eight, rest until your breath normalizes then do it for one more set of eight reps. When you are able to make 2 sets of 8-reps with a particular poundage, add 5-pounds the next session and repeat the procedure.
2. Seated dumbbell curls - three sets of eight reps. Light initial warm up set then 2x8 using the above procedure.
Use this routine twice a week with three days rest in between bicep sessions.
Stafford, Va.: Coach, I am 45 and in pretty good shape. I weigh 180, and am 5'9". I try to work out three to five times a week. I lift and run. I am trying to lose the fat around my mid section. I do sit ups and crunches. I eat a lot of veggies and such, not a lot of junk. I need some help.
Butch Semper Fi
Marty Gallagher: Sounds like you're a retro man like myself - what's the goal? More muscle mass? Lean out? What's the lifting routine look like? Provide me with the goal and the details and I can provide you with some tips.
Re: One set to failure: Hey Marty,
The source is www.cyberpump.com. They discuss their recommended routine, which they call H.I.T. (High Intensity Training). They do only one all out set (after warming up before the first exercise ONLY) to failure, and they strength train infrequently, approximately two times per week. If this method works, then I am going at it all wrong and have been wasting my time. I could cut my gym time down so much that I wouldn't be getting home from work and then the gym at 9 p.m. every night.
Thanks for the input.
Marty Gallagher: Champion powerlifters (myself included) have been training this way for decades - long before anyone attached a catchy acronym to it.
My normal weight-training template calls for me to pound iron three times a week. Frankly, if I train really hard, as hard as I'm supposed to, it takes the muscle 5-7 days to recover. If I'm leaning out, I'll add a fourth lifting day and if I'm looking to add size I stay at three sessions a week. No beginner or intermediate weight trainer should train 5-6 times a week. Only one of two things can occur and both are bad: before the muscle has recovered from the previous session you blast the muscle again and over tonus occurs, over-training, and you are thrown down the Black Hole of muscle catabolism. You go backwards, regressing as muscle tissue is cannibalized for fuel. Or the exercise poundage is so radically compromised as to render the lifting worthless.
Washington, D.C.: What in particular is wrong with the upright row?
Marty Gallagher: Didn't I explain this in depth once before? The exercise places an unnatural stress on the rotator cuffs and much more effective exercises are available for the trapezius and deltoids, the upright row target muscles.
Arlington, Va.: What is the best way to slim down the always troublesome hips/abs/thighs area? Any particular exercises that help? Or is is wise to stay away from particular foods? I've never had a problem until the past couple years (I'm nearing 30 now). I've always been rather thin (and able to eat whatever I wanted). But, that is no longer the case. I'm not sure how do handle this dilemma and it's driving me crazy.
Marty Gallagher: This is the question the whole world is asking. The big check square answer is this: pay strict attention to what you eat and drink, and engage in some form of weekly cardio and progressive resistance training. I can't get too much more specific then that because you haven't provided sufficient specific detail.
Charlottesville, Va.: Coach Marty,
Always appreciate and enjoy the chats, keep up the good work. I've got a question about squats. I'm a 21-year-old guy, 6'1" 175 lbs. I tend to squat pretty light (three sets of 10x155, considerably less than I bench for comparison) because I'm not particularly focused on building mass there. I -think- my form is correct -- straight back, butt out, weight on my heels -- but sometimes when I'm coming up I feel something sort of pop in the side of my butt. There's no pain, it just feels kind of like a tendon is snapping into position. Is this something I should worry about? Could it give me problems if I add weight? And do you have any suggestions about what I might be doing wrong form-wise to make this happen? Thanks.
Marty Gallagher: I would suggest that you alter your squat stance width. Open up wider or squeeze the feet closer together - but try and find a new width - one with which the popping does not occur. Any time I feel hip, shoulder or knee weirdness, I shift my grip or stance width, seeking a pain-free/pop-free zone. PS - get the squat up otherwise you are going to become top-heavy and everyone will laugh behind your back; "Hey lookit piano legs!" Are your arms really stronger then you legs?!
New York, N.Y.: Marty,
I've heard so many opinions over the years, and wanted to know if there is any consensus over the best way to work out the abs.
Thanks, Kevin
Marty Gallagher: Nope.
Anchorage, Alaska: I am doing a mini-triathlon this May. It's a charity thing and lots of fun. In past years I didn't make any concerted effort to train but this year I want to. It's a short swim, 12-mile bike, 3.3-mile run. I am thinking that doing each component twice a week, doing double the distance would work. My theory is then it will feel easy that day when I do it all. Any other suggestions?
Marty Gallagher: Alaska - do you hunt or fish?
What do you mean by "component?" Running 3.3 twice a week and biking 12-miles twice a week? Sounds good to me assuming you can physically recover in time for the next session. You don't want to run or swim again before your body has healed from the previous session. If you do you will break the body down and eventually crash and burn. Also, there is no need to exceed the distance called for, so I like that part of your approach. I'd start in week one with one run/one swim. If I recovered fully by day seven, in week II I'd add a second run to the run/swim template. If I recovered fully by day seven of week II I'd add the second swim session. Make sure you eat smart and don't starve yourself.
Silver Spring, Md.: Greetings coach --
Is alcohol just empty calories or are its effects far more nefarious? I've read that when alcohol gets into your system, fat burning becomes next to impossible because the liver treats alcohol as a toxin that must be removed before anything else. Is there scientific evidence to back this up or is this just a theory? Is this why you can seemingly be doing everything right -- lifting, cardio, clean foods -- but mess it up and not see results if you drink? Thanks.
Marty Gallagher: After a fair amount of careful personal study on this issue, I have come to the reluctant conclusion that alcohol, even in modest amounts, derails progress. Diet genius Lyle McDonald, in his fantastic book, The Ketogenic Diet, states, "The consumption of alcohol will almost completely impair the body's use of fat for fuel." I try and limit my beer to 'cheat day.'
Washington, D.C.: Hi, Marty,
If you are not sore the day after a work out does that mean that you have not worked out hard enough to promote muscular growth? I do work out hard, always to failure and really push it hard, but often the next day I am not sore. Also, if you are sore, do you have to wait until you feel absolutely no soreness before you work out again? Thanks, you advice is extemely helpful, love the chats and your responses and look forward to every Tuesday to learn more!
Marty Gallagher: Not necessarily - I know champion lifters and bodybuilders who almost never get sore. Much of this disparity can be traced to how effectively your body is at removing lactic acid and waste products. And this is a highly individual thing. If you train as hard as you can, don't worry about it.
Washington, D.C.: I came across a weight lifting routine that I would like to follow. Doing this routine at the gym would be no problem, but there are times when I can't make to the gym and I still want to lift at home. However, there are some lifts that require a machine or something I don't have at home, I've listed them below. Are there any substitute exercises I can perform to replace the following ones? I have a bench (Incline and flat), dumbbells, and a Swiss ball at home. Also, do you have an Internet address?
cable row
lat pull down
up right row
back extension
leg extension
leg curl
squat (can these be done effectively with dumbbells?)
Marty Gallagher:
1. barbell row, pull up or chin up
2. ditto - same as #1
3. get rid of this exercise - see previous answer for reasons
4. stiff legged deadlift
5. free weight squats, sissy squats
6. slow motion stiff legged deadlift with dumbbells
7. high rep free weight squats
Alexandria, Va.: Hi Marty,
I am registered for my first powerlifting meet this weekend. What advice do you have for me? I don't plan to set any personal records this time. I thought that I would plan my second lifts to be at my three rep training level just to make sure that I nail all the lifts. The only equipment that I use are a belt and knee wraps (squat only), so I don't expect any surprises there. Are there any common newbie mistakes that I can avoid?
Wish me luck!
Marty Gallagher:
1. Make weight - if you are light for your class, eat up until time to lift.
2. Open light - better to make a weight and leave a little in the then bank then suffer a close miss.
3. Don't pay any attention to anyone else's lifting until you've completed your first deadlift. Then check the numbers, see where you stand, and see if you can catch anyone ahead of you.
4. Have fun. No one cares if you win and set five world records or in you miss every lift. So have fun and don't ruin it by making it more important then it is.
5. Make a lot of attempts and regardless the pounds you'll feel good about the whole deal.
Alexandria, Va.: You have mentioned "pull downs." Can I do this at home with a set of weights or do I need a machine?
Marty Gallagher: Better yet do pull ups. See the first Q&A in today's session for a detailed description of how to do assisted chins and pull ups.
Washington, D.C.: In my quest to lose weight, I want to be careful about what I snack on. Are pistachios a good choice? Also, do you have any opinion about the Atkins high protein snack bars? I am trying to curb my high carb intake when I snack and wanted to know your opinion about this and the pistachios? Thanks (in case you are wondering, I do lift weights and cardio three times a week).
Marty Gallagher: I have no clue on Pastachios and am too lazy to look it up. I don't know the nutritional statistics on the Atkins Bar so I can offer no opinion on that either. To curb carbs, substitute with protein foods of equal calories.
Washington, D.C.: Hi Marty, What are nosebreakers?
Marty Gallagher: Lie on an exercise bench as if you were doing a narrow grip (hands 6-inches apart) bench press. Use a straight barbell or an e-z curl bar. Keep the arms frozen and lower only the forearms until the back of your hands come within a few inches of your nose. Keeping the upper arm frozen and perpendicular to the floor, power the weight back up to lock out. The weight arcs in a half circle, stressing the triceps exclusively. 2-3 sets of 8-10 reps using a slow and precise rep speed will pump the triceps to the point of exploding.
Germantown, Md.: Marty
I'm a 30-year-old woman, 5'5" and 148 pounds. I am training for a marathon and also lifting more weights than I have in the past. All this equals five cardio sessions (45 minutes each plus one long run) and two weight lifting sessions (45 minutes each) a week. The more I work out, the more I weigh. I have gained about six or seven pounds in the past year although my clothes fit the same. Is this normal weight gain due to muscle gain or need I be worried about it as "real" weight gain?
Marty Gallagher: Have you increased your caloric intake? I hear you regarding the fact that you're doing mucho exercise - but you leave out any mention of eating. A forty-five minute session will burn between 400-1000 calories depending on degree of fitness, and is easily overwhelmed and negated with a single pint of Ben & Jerrys or a Big Mac, fries and a hot apple pie.
If your calories have stayed the same or decreased, perhaps you are experiencing a metabolic slowdown. The body becomes more efficient and performs equal activity using less caloric expenditure. You are about the right age.
Vienna, Va.: How much does the order of weightlifting exercises matter? A trainer told me to do my circuit in a certain order, but since my gym is pretty crowded and my time is limited, I usually just go for whichever machine is free. The exercises I do are things like leg presses, leg curls, rowing machine, dual axis arm press, ab crunches, etc. Am I sabotaging my efforts by not going in order? Thanks!
Marty Gallagher: I could do it but I don't know if you could.
If you pick the wrong order you could accidentally pre-fatigue a major muscle by doing some superfluous minor movement beforehand. Basically, always do a compound multi-joint exercise before an isolation exercise. Put space between leg and back exercises if you do a whole body routine: do legs first, then chest arms and shoulders and finish with back. Always put bicep and tricep work last in a workout. Exercise order is a mini-art and science and I could write an article on it. Maybe I should: Preferential Muscle Treatment 101.
Bowie, Md.: In last week's chat column, you wrote the following
"To lose fat while actually adding muscle mass can be done and is being done every day by top amateur and professional bodybuilders -- but in order to make that happen you would need to weigh every bite of food you ate, calculate every calorie you intake and oxidize and work out harder then you dreamed possible."
Can you elaborate on this? I'm a 35-year-old female who got back into exercising a couple of months ago. Realizing that I've lost strength over the last 10 years, I'm now weight-training. I'm also trying to lose about 12 pounds of fat. I exercise four days a week (cardio and weights), and try to eat about 1,600-1,700 calories/day of healthy stuff. I do keep a food journal and account for everything. Are you saying I can't both add lean mass and lose some fat with this strategy? If I'm in calorie deficit, will my body refuse to build lean tissue, even if I'm eating sufficient protein? I'm confused.
Marty Gallagher: Why are you confused: what I said was as clear as the secret mountain pond I fish at.
You certainly can strip off body fat and add muscle mass simultaneously - but the degree of precision, dedication and tenacity required to pull it off requires you basically center your whole life around its pursuit for months at a time. A top bodybuilder will have an electronic food scale that measures in grams and weigh every single bite of food they eat. They then calculate the gross calories and notate every single gram of protein, carbohydrate and fat. They engage in cardio exercise, often twice a day, once in the early am and a second session after the last meal of the day. Then they lift weights and lift like a crazed animals, hoisting back-breaking, eye-bugging poundage. Then they sleep, a lot. They pound their body into guacamole with 10-15 super high intensity exercise sessions per week and they sleep and lay around and eat perfectly in order to recover from one killer session in time for the next one. Most have part time jobs as personal trainers.
Normal people who have jobs and responsibilities to families fare far better when they focus on building mass for a "cycle" of 6-12 weeks followed by a 6-12 week cycle aimed at chiseling and refining the newly added size. This approach, call it "first one goal then the other" (rather then "both goals at once") has been found particularly effective for folks who cannot alter there lifestyle to accommodate the time and focus commitment required in order to go for broke.
Arnold, Md.: Hi Marty,
I am back after a long lay off due to health issues. Should I start with light weights and high repitions and gradually work my way back to my previous levels? Or should I try to start heavy right away? My doctor has given me the green light to start lifting again. However, he is not very knowledgeable about weight training. (He deals mainly with growth disorders.) Thanks for your help.
Marty Gallagher: Definitely light, light weights and higher reps. Perfect technique at all times.
Free Hand Squats: I have gotten to sets of 50 reps with no weights. What comes next? (And if you suggest weights, could you be specific -- BB v. DB v. machine.)
Marty Gallagher: Barbell squats are the ultimate exercise. Period.
Place an empty barbell on your back and precisely duplicate the technique you've mastered in your free hand squatting. Each session add a few more pounds but retain the "feel" - that perfect technique you mastered in free hand squatting and now apply to barbell squatting.
Marty Gallagher: 2-12-02 Questions (cont'd)
Fairfax, Va.: Marty --
I'm male, 25, 5'9', 182 pounds, looking to add some strength and size. At the moment, the schedule allows for lifting on two days a week. Here's a sample from this week; what do you think?
Day 1:
Ab work
Bench -- 100x10x1, 120x5x1, 150x5x1
Incline Bench -- 100x5x1, 110x5x1, 120x5x1
Pec deck, one set to failure (140x10x1)
Dumbbell curls -- 20x10x1, 25x10x1,30x5x1
Tricept pushdowns -- 80x10x2, 90x10x1
Treadmill, 15 minutes, 80 percent intensity
Day 2:
Ab work
Leg press -- 200x10x1, 250x10x1, 270x10x1
Hamstring curl -- 130x10x2, 140x10x1
Lat pulldown -- 90x10x3
Assisted narrowgrip chinups -- 90x10x2
Treadmill, 15 minutes, 80 percent intensity
Marty Gallagher: This looks okay - I'd prefer you add some deadlifting or cleans or rows, but for now this is fine. Up the calories and pull the trigger. Give it four weeks and keep a log. Check back. How come no squats?
High Ridge, Mo.: Hi Marty,
I have resolved to lead a more fit lifestyle. I would like to start working out with weights, however, my hometown is so small that there is no commercial gym available. I even attempted to use the local high school, but they do not have a weight room. (the high school is housed in a series of mobile home type trailers) I do not have room for a weight room in my house (mobile home) Any suggestions? I am a wowan with no history of regular physical activity. Thank you.
Marty Gallagher: You're making it tough on me High Ridge…I salute you for your resolve so let's see if we can get started. Can you take a long walk each day? Walk fast and walk as far as comfortable. Next day try and go a little bit further. Drop one nasty food each week from your diet. You can replace the bad food with a good one if you need to. Try and do some leg raises each morning and check back with me in two weeks. If you do this then I'll prescribe more.
Donora, Pa.: Hey there coach!
I'm a bit of a novice when it comes to weight lifting and have a couple of questions for you regarding reps. What is are the benefits from lots of poundage and a few reps (three to five)? What are the benefits from more manageable poundage and higher reps (12-15)? I noticed that you sometimes recommend both and am curious as to why. Also, I have access to most weight machines, but no leg press. Is there an alternative? Thanks for answering my question!
Marty Gallagher: Squats eat leg presses lunch, so don't worry about it!
You will go stale if you stay with one rep range exclusively. You have to rotate rep ranges periodically otherwise the human body neutralizes the positive effects. Switch things around every four weeks or so.
Denver, Colo.: Hi Marty,
Love your columns! I am a 40-year-old female, 125 pounds with a 24 percent body fat. I'd love to lean out and get rid of some of this body fat and about five to seven pounds. I'm comfortable with my cardio workout and have been reading your archives for nutrition info (small meals throughout the day, etc.) and would really appreciate your help in setting up a weight training program. I'm going on vacation in 10 weeks and would like to look good in a tank top. I'd love some toned arms and abs and know that nutrition plays a key role in this. I get bored doing the same program after about six weeks. Would you recommend two five-week programs? Maybe changing the weights and reps? Thanks so much!
Marty Gallagher: Okay - we can do that.
Two day a week training split:
Day one
Free hand squats
Calf raise of some sort
Lying leg curls
Bench press
Pec dec
Tricep pushdowns
Day II
Pulldowns
Seated cable rows
Seat dumbbell press
Dumbbell curls
10-rep sets in each exercise
Write back in five weeks for the next program
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