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Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, July 23, 2002; Noon EDT
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 - how is everyone doing?
Lots of ground to cover so let's get to it...
Silver Spring, Md.:
Marty,
Was wondering if you had any tips for organizing a successful lifting meet? A group of us (headed by a humongous, PL-ing ex-Marine) are organizing a kettlebell lifting tournament for next spring in Northern Virginia, possibly the first of its type in the U.S. We'll try to arrange for attendance by your friend Pavel.
I've volunteered to help put together the schedule for competition and any related demos and seminars. May even have to help arrange the competitors' banquet. Competitors will be a mix of PL-ers, martial artists, and other assorted athletes and fitness freaks.
Any suggestions on how to make for an interesting, memorable, and orderly event would be much appreciated.
Marty Gallagher: Instead of "Woodstock, three days of music and peace" we can call it "MuscleStock three days of pain and anguish."
Seriously if you can lure Pavel to show up, I'll show up and bring some of the boys; maybe I can get Karwoski and Hollywood Frank to show up...I assume it'll be in the Wash/baltimore corridor? We like banquets.
Fairfax:
Hi Marty.
I'm using freeweights for my triceps
7.5 lbs, 15 reps, 3 sets. I've noticed on my left arm that I feel like I've got pulled muscles in my ribcage area. Do you think I've got a pull, or is my form just messed up?
Marty Gallagher: Damn son, you must be using some hellacious bad form if you pulled a ribcage doing tricep work!
Can you explain it to me? The circumstance? It seems to me that it's about impossible to pull a serratus or intercostal muscle using any tricep movement that comes to mind....
Alexandria, Va.:
Marty,
The other week, I mentioned that I'd just read your Ed Coan book, and you asked me if I thought it was helpful. Yeah, it was. I've been picking your brain for a while, and I already have Ed's squat tape, but it was good to see the program laid out all in one place. It's also helpful to have a lot of still photos of Ed to see what where his hands are, where he carries the bar on his back, etc, etc. Beyond all that, though, it was both inspiring and daunting on a spiritual level; inspiring because it covers Ed's career so completely, and daunting because the guy was outlifting me when he was a pee-wee high school kid. It's really great to have Ed's whole career between two covers; you can see how he progressed from meet to meet, how he chose his openers, and all that strategic stuff. Definitely a must-have.
Marty Gallagher: Well thank you very much...the book is on the greatest powerlifter ever to walk the earth but the subject is a small sliver of the fitness pie - pure strength to the exclusion and sublimation of all other factors. I always wonder the applicability for the common man and woman.
Having said that, Joe Weider, the old Master Blaster hisself, called my book the 'greatest book on powerlifting ever' and Angst-rocker Henry Rollins called the book "awesome" which strokes the ego.
About the ribcage question:
Maybe he/she's lowering the dumbbell from overhead? I used to do those in my youthful naivete -- sort of standing skullcrushers. Not an exercise I chose to keep.
Marty Gallagher: I do this exercise at least once a week: the correct title is; standing dumbbell overhead tricep extensions.
The dumbbells insure each tri does equal work and in the hole I relax and let the weight stretch the relaxed triceps downward before firing the bells overhead. Hold the lock out and flex HARD before lowering back into that huge pre-stretch. Killer-on-a-stick; 3x10 will crispy-fry the most resistant triceps.
Springfield, Va.:
Male, 5-8, 200 lbs. My question is regarding time required to lift. You always say 30 minutes of lifting. I am able to get my chest/tris workout done in about 15 minutes. This consists of three exercise bench, incline dumbbell and tri pushdowns. I do three sets for chest 1x10, 1x8, 1x5, incline 1x10, 1x8, 1x5 and pushdowns 1x15, 1x10, 1x8.
Is this enough work? Should I slow it down? It takes about a similar time for a 3 exercise back/bicep workout. Granted our gym is not very busy in the early a.m., so no equipment waiting. Thank you.
Marty Gallagher: No dude I do not "always say 30-minutes of lifting" - maybe for the rank beginner but an intermediate weight trainer needs an solid hour, three times a week and an advanced man cut blast for 75-90 minutes before the point of diminishing returns sets in and strength nose-dives.
Don't turn weight training into some sort of half-ass cardio activity by going unnaturally fast. That cuts the poundage you are capable of and is the worst of both worlds: you turn a great muscle-building activity into a diluted cardio activity.
Alexandria, Va.:
What's your opinion of the usefulness of heavy partial reps as a training tool? On the one hand, folks like Paul Anderson swear by them. On the other, I've seen it argued that it screws up your groove, that it doesn't help your lift much because it's working the strongest part of the lift, and that it's pretty high-risk in terms of injury. What's your take?
Marty Gallagher: Another arrow in the quiver that definately needs to be tried at some point in a serious trainees life-long fitness quest.
Don't build your whole world around them, but hey, by all means, experiment with partials - but not until you are a late intermediate or advanced lifter.
There is very little point in a novice lifter messing with partials since there is so much to be obtained just by practicing the core lifts, honing technique' like a pro golf or tennis swing...
Do partials after you do your regular lift. Bench press, for example, then do 2-3 sets of lockouts from 4-6 inches below lockout.
Dupont:
When lifting weights (between 5-10 pounds) or even doing leg lifts, I sometimes have problems with my joints popping ... not very painful but uncomfortable and annoying. It happens in all joints, and I have been told I have arthritis (I'm 26 and have suffered from loud crackling knees as long as I can remember).
My question to you is, what sort of supplement would you advise me taking to counteract this? I'm a lactose intolerant vegetarian so I suspect calcuim (or the lack thereof might have some sort of effect)...?
Marty Gallagher: I'm a little confused - who told you you had arthritis? A competent medical professional? I see no connection between poping joints - which indicate a joint loose-ness and arthritis - the arthritic condition is associated with painful constricted-ness...
I have no clue as to what supplements would counter a popping joint condition. Do you hyper-extend elbows and knees?
Washington, D.C.:
Dear Marty,
Have started working out again, and find myself incredibly sore. At the moment, walking from my desk to the printer is quite a challenege.
Any suggestions to relieve the tight muscles and pain?
Marty Gallagher: The good news is that if you continue to work out the soreness lessens as the body learns to better dissipate lactic acid and muscle waste products...I love a hot sauna alternated with cool showers; whirlpools are great, especially when you position the sore muscle over the water jet...I've found all of these benifical for reducing DOS (delayed onset soreness)
Springfield, Va:
Hey Marty,
(In reference to earlier Kettle ball meet)Are you kidding about a banquet feast with all heavy lifters and such there. You would go broke feeding them. If they need help with setup or such I would love to be there. They can get my info from you. Now I am healed I need a new lifting set that keeps my core lifting but lets me work some beach muscles so my forearms look more normal. I need some big guns to go with the big forearms. A bigger chest never hurts.
Marty Gallagher: Beach muscles are sooo easy...
1. chest: bench, inclines, pec dec; arms: curls of all type and discription, ditto triceps - get real good at weighted dips if you want Virginia Ham triceps..."MuscleStock, A 3-day celebration of gluttony interspersed with feats of strength"
D.C.:
Am trying to get into running once again. However, everytime I start implementing a routine, my knees just kill me!
Any suggestions about strengthening the knees to keep them from being, well, such a pain ...
THANKS!
Marty Gallagher: Sorry DC but nature is telling you something. You have a repetitive motion injury, similar to the kind the guy in the auto factory gets wrestling the bumpers into place over and over, year after year.
Can you find a cardio alternative and give running a rest for like six-months then try and road-run a bit?
Fairfax, Va.:
Hey Marty:
Just curious ... If you had to guess, how many calories do you take in on your average day?
Marty Gallagher: If I'm below 200 pounds body weight about 500-calories per meal, 200-230 bwt 750/p/m; over 230 1000 per/meal on average.
Washington, D.C.:
I'm a 110-115 lb. vegetarian woman who weight trains approx. 2 hrs per week. How much protein should I be consuming? Thanks.
Marty Gallagher: Can you do 100-grams a day?
You could obtain 60-70 grams of high biologic value protein by simply drinking two 35-gram protein shakes daily. You just put a scoop in a glass and run some cold tap water on top; bingo, it's a malted milk with 35-grams protein, 3 carbs, zero fat and sugar. Cost about $2 per serving
Ashburn, Va.:
Marty,
Have you ever heard of athletic events called "Pump and Run?" I think a brainchild of Arnold Schwarzenegger. Contestants compete in a bench press and then a 5K. Contestants are required to bench press their body weight for the max number of reps. The results of the bench press and the finish time of the 5K are combined an overall score is tabulated for the event. Do you know of where and when any such events are to be held in the near future? Thanks.
Marty Gallagher: We could make it an event at "MuscleStock" only we'll make contesants wear a 100-pound pack for the 5-K run and it'll be reps with 315 in the bench press. That'll keep the poseurs out.
No idea as to where these events might be happening; I never heard of it until just now..
Ashburn, Va.:
Marty,
Have you ever heard of athletic events called 'Pump and Run'? I think a brainchild of Arnold Schwarzenneger. Contestants compete in a bench press and then a 5K. Contestants are required to bench press their body weight for the max number of reps. The results of the bench press and the finish time of the 5K are combined an overall score is tabulated for the event. Do you know of where and when any such events are to be held in the near future? Thanks.
Marty Gallagher: Didn't I just answer this?
Tampa, Fla.:
Dear Marty:
Four days ago I did squats. It's been very sore where the glutes join the low back bone. Any subtle technique pointers to prevent this in the future? Thanks.
Marty Gallagher: Absolutely - squat as close to bolt upright as possible; you are likely leaning forward in ever-increasing arcs and this turns a great leg exercise into a piss-poor lower back exercise. You do this to accomadate weak quadriceps; the legs send an unconcious signal to the brain 'this is too heavy we can't handle this poundage! we need help!" The brain allows the thighs to rise by allowing the bar on the back of the lifter to move forward: this results in getting you through the sticking point but leaves you in an awkward, potentially dangerous posture. The bar is way out of position and you have to derrick upright to correct this technical abomination. Squat bolt upright; vertical shins, knees over ankles...
Alexandria, Va.:
Hi Marty:
Can squats be performed without a cage? Perhaps buy doing higher reps/less weight??
I workout at home and I don't have a squat cage.
Thanks!
Marty Gallagher: Sooner or later, if you push the rep envelope, as all serious lifters should, you are going to miss a rep, and to paraphrase the great soul-singer poet; 'whach ya gonna do when it all falls down." You can die under a badly missed squat.
Frederick, Md.:
Hey Marty, I just finished 4 big Macs (they were on special) reading your responses, but talking about banquets might send me out of the office again. Did squats this morning, your help on keeping my back tight has helped with the heavier weight's ALOT. I'm heading out on the road again tomorrow until Sept.I'll call then.
Marty Gallagher: Look Larry - if you weigh 298 - you might as well make a determined effort and hit 300 just so you can say you've been there; then, next year when you weigh 251 and look like Steve Reeves packing a Glock, you can point back at how far you've come...
Damascus, Md.:
Sorry if this is a simplistic question, but I have a question about lean out versus bulk up stages. I know that if your goal is to lose weight you need a calorie deficit, and to build muscles you need extra calories. But what happens to your muscles during a lean out phase while you are still lifting? Are they gaining strength, just not size? Because it does seem that "somthing" happens, even if they aren't getting bigger. (I am a 34-year-old female, who does weights and cardio, and am trying to get that diet leg of the tripod steadier).
Marty Gallagher: Simplistic is good...I'm a Purposeful Primitive and seek simple stuff.
The theory is this; if in the face of declining CALORIES you keep the protein intake high and level, at pre-diet levels, the amino acids will 'spare' muscle tissue. The systematic caloric reductions needed to strip off body aft are achieved by reducing fat and carbohydrates while leaving protein (and fibrous carb) intake high.
Hagerstown, Md.:
Marty,
I have a bench goal of 315 lbs. for reps. Currently, after 7 months of lifting, I am at 245x4/5 and stuck, stuck, stuck. Can you help me get there? I'm 44 and about 210. With my age, am I about as far as I'm going to get?
Marty Gallagher: I wouldn't say its a matter of age; instead I would say it is a matter of how much body fat you are packing weighing 210.
If you are at say 15% body fat, that means you are packing 178-pounds of pure muscle and 245x5 might be about all your physique is capable of WITH 178 POUNDS OF MUSCLE! The solution is to get up to around 190-pounds of muscle. Do so and you 315 for rep dream will become a reality.
Alexandria, Va.:
Did Jack LaLanne ever write a book about "his" workout program (as opposed to the ones he wrote for housewives)? Whatever he does, it seems to be working.
Marty Gallagher: Jack is cool - he's pretty spicy off camera.
Marty Gallagher: Alright folks, the clock on the wall says its time to go...I would point out that everyone who had an question left unanswered at the end of last week can find the detailed answers as soon as I sign off. Anyone who's left hanging this week can look for the answer to their question at the end of next week's clambake.
7-16-02 Questions
Chantilly, Va.: Question about increasing bone density -- I know this can be done with free weights -- but how about using weight machines? I read somewhere that it only works with free weights and would wonder why.
Thanks.
Marty Gallagher: I don’t know why machines wouldn’t be of benefit; after all, the reason bone density increases is because the bones are stressed on a regular basis and in response to the stress they thicken. Bones might not be stressed to the total degree that they are when using free weights but machine poundage most certainly stresses bones resulting in increased density.
Sioux Falls, S.D.: Marty -- I am a 5'3" 117 lb. female. I do a cardio workout for 30-45 minutes 4-5 times a week and lift for 1 hour twice a week. My trainer has me lifting relatively light weights for two sets of 25 reps (I can only do light weights when aiming for that many reps). I have read lately that it is more beneficial to use much heavier weights but aim for only 8-10 reps. What do you recommend? I'm aiming for more lean muscle definition (and, of course, dropping a few more pounds). Thanks.
Marty Gallagher: Any PT worth his salt will rotate client rep ranges on a regular basis. Conversely, any PT that insists that a single rep range, or a single exercise, or a single workout template, trumps all others and is to be used exclusively knows not that of which they speak. Anyone who has been in the body renovation business for a decade or two knows that the only sure thing in fitness is that the most sophisticated of systems peters out eventually. There is no single method that trumps all others. Embrace change.
Gaithersburg, Md.: I'm 5'5 and 135 lbs. I wish to lose no more than 10 pounds for my wedding in October. I run/walk at least four times a week, lift weigthts two times a week, and watch what I eat. I just can't seem to lose those nasty extra pounds. Any suggestions?
Marty Gallagher: You need to get really serious if you’re to bust up to the next level. Your current eating and exercise regimen has brought you to your current level but unless you kick it up a notch you will stay as you are. Doing the same thing never leads to spectacular breakthroughs. People get mad at me and say, “How come I’m not progressing; I watch what I eat, lift weights and do cardio on a regular basis – so how come my body is not changing in a dramatic fashion?” Unfortunately the human body is remarkably adaptable and once it gets used to a diet and exercise pattern, it seeks to neutralize its effects. One definition of stupidity is doing the same thing over and over and expecting different results.
Washington, D.C.: I have been working out regularly:
-cardio kickboxing (60-75 minutes), two times a week, since February.
-body pumping (60 minutes) two to three times a week. I have seen a little bit of change when I look in the mirror, but no change when I step on the scale. My clothes seem to fit just a tad less snug. I think I eat pretty healthy.
Breakfast: coffee and oatmeal
Lunch: Two slices of pizza or a turkey sandwich with small bag of baked lays; serving of Chinese food.
Pre-workout snack: granola bar
Dinner: cup of rice with veggies, a serving of beef.
Is this too vague?
Marty Gallagher: No, it’s not vague. Did I say it was? I will refer you to the previous answer. You too, I sense, are doing a lot of the right things over and over and not reaping the expected results. Is there a way to kick it up a notch: you don’t eat much and do a lot of cardio so I’d look to weight training as the most likely candidate to goose physical progress. If you’ve used this pattern for a long time and results have ceased, then change something! I would suggest you begin a real weight training program; body pump is not progressive resistance training; the poundage is too sub-maximal to trigger hypertrophy. (muscle growth)
Romeo, Mich.: Hey Marty,
I am a 5'7" male. I have been working out now for about three years (seriously for about a year). When I reached a plateau at 140 lbs. you suggested that I drink a shake that has protein powder, carb powder, oatmeal, a banana and milk. Well, I gained 7 lbs in the first week and another 3 or 4 after, but now I am stuck at 152 lbs. I feel that I am getting enough calories and working out hard (I even stopped doing cardio work in order to keep my weight up) but can't get to where I want to be. Can you critique my work out and eating schedule and provide some suggestions? I train at my office's gym, which does not have a great deal of barbells. Therefore, I have to use the Smith machine for squats and bench press. Ideally, I'd like to be 160 lbs and cut.
Monday work-out schedule: Usually workout around 5 p.m.
Dumbbell Bench Press: 60x10, 65x5, 70x1, 80x5, 80x5
Incline Dumbbell Press: 35x12, 40x10, 45x8
Dips: 1x16, 1x12, 1x10
Tricep pull-downs: 60x12, 70x10, 80x8
Bent over tricep extensions: 50x12, 60x10, 70x6
Cable crossovers: 40x16, 50x12, 60x10, 70x10, 80x8, 60x10, 50x10, 40-to exhaustion
Tuesday: Golf league, walk nine holes with backpack-style golf bag.
Wednesday work-out schedule:
One-armed sitting row (machine): 50x12, 60x10, 70x8
One-armed dumbbell ro: 35x12, 40x10, 45x12
Pull-ups: 12 (assisted 25 lbs), 10 (assisted 15lbs), 6 (unassisted)
Front lat pulldown: 90x12, 100x10, 120x8
Curls (easy curl bar): 40x12, 45x10, 55x8
Incline dumbbell curls: 20x12, 25x10, 30x6
Thursday: Nothing
Friday:
Squats (Smith machine): 135x10, 225x5, 315x1, 335x5, 335x5
Leg extensions: 90x12, 100x10, 120x8
Seated Calf raises: 60x12, 90x10, 125x8
I usually throw in two or three other leg exercises. I used to do dead lifts, but I wasn't sure that I was doing it right with the Smith machine.
Military press (machine): 60x12, 70x10, 80x8
Dumbbell front raise: 15x12, 20x10, 25x8
Dumbbell Lateral raise: 15x12, 20x10, 25x8
One of the weekend days, I usually do various stomach exercises. I own a gym ball and a 10-lb. medicine ball. Can get a good workout with these.
My normal food schedule is as follows;
6 a.m.: Wake up, eat one of the shakes that you recommended
9 a.m.: Fat-free yogurt
11 a.m.: Turkey sandwich, mixed fruit, glass of water
2 p.m.: Fat-free yogurt
4 p.m.: Another one of your shakes
5 p.m.: Work out
6 p.m.: After-workout snack: Glass of milk and Powerbar Protein Plus
8 p.m.: Some type of chicken dish, rice and try to get a vegetable in there. Lemonade.
9:30 p.m.: Peanut butter sandwich, glass of milk
11 p.m.: Cereal (raisin bran)
Bed.
Ideally, I eat like this, although I slack from time to time and eat less.
Thanks for the help.
Marty Gallagher: Let’s take these one at a time.
1. I’m confused; you used to weigh 140 now you weigh 152 on your way to 160 – that seems like some pretty damned good progress: mathematically you have achieved 60% of your 20-pound goal so let’s not get mental over 8-pounds.
2. Dropping cardio is a real bad idea. Additional body weight is a whole lot less likely to be compartmentalized as body fat if you hit 2-3 cardio sessions a week. Why? Better food assimilation and digestion, cardio kicks your appetite into high gear and nutrients are absorbed far more efficiently. Don’t become a slug.
3. You could easily add more calories. Why just fat-free yogurt? Why not a sport nutrition bar, a peanut butter sandwich, a piece of fruit and a fat-free yogurt? You have room for more calories, particularly in the early part of the day.
4. Tricep pushdowns – drop the cable crossovers altogether; you’re going nuts on this exercise: eight sets? This is a minor exercise, do one set to failure at the end of the workout – no more!
5. Start with deadlifts – use a barbell not the Smith machine; then pullups followed by pulldowns. Finally all that one arm stuff you love.
6. Drop the “2-3” other leg exercises” and just do 2-sets of lying leg curls. If you are giving 100% in your squats you shouldn’t have any gas left after squats and leg extensions.
7. Drop dumbbell front raises as they are redundant after all the overhead pressing.
Germantown, Md.: I'm 5'9" with a small frame and weigh 150. I would love to get back to 137 and have been working out and trying to eat better to get there. I mostly fluctuate between 145 and 150 and I need to make some changes. I mainly want to lose inches in my stomach and thigh area and would be happy if I gained muscle (which I know would make my weight a little higher). I've been working out regularly since April for about 30 minutes every day in the morning before work. My routine is Monday: biceps, triceps and chest; Tuesday: back, shoulders and abs; Wednesday: legs; Thursday: same as Monday; Friday: same as Tuesday. I don't always make it to the gym on Saturday or Sunday. I've been thinking of breaking down my routine and adding about 5-10 minutes to my workout. But I am not sure where to begin. I also play competitive volleyball once a week for about an hour and a half. Any suggestions?
Marty Gallagher: What is the eating situation? Sounds as if you get in a fair amount of activity and if you could clean up your eating, substituting calories derived from fat and sugar with calories derived from lean protein and fibrous carbohydrates you’d likely see some spectacular gains in short-order. Eat small meals 5-6 times daily and clean up the eating. Nail that down for a full month and then we’ll revamp the exercise regimen.
Washington, D.C.: Hello Marty,
I read in the transcript from a while back that there are some cases of someone gaining a few pounds quickly with no noticeable change in diet or amount or exercise. I have been gaining weight steadily the past few months and I haven't changed my diet or exercise habits one bit. You said that this type of situation occurs as a result of one's metabolism shutting down or slowing down as a result of age and other factors. I was wondering -- how does one break out of this so that (a) you don't gain any more unwanted pounds, and (b) you lose the weight you have been gaining? I try to eat right, exercise regularly yet the pounds are coming on. How do I defeat changes in my own metabolism?
Marty Gallagher: Try and become increasingly active as activity burns calories. Reduce your overall caloric intake slightly to compensate for the naturally occurring metabolic slowdown. The common sense way to achieve a painless reduction in calories is to eat a little less at each meal, take a few less bites, or leave a few sips, every time you eat or drink something. This will result in a nice overall cumulative reduction of calories.
Alexandria, Va.: Coach -- I wrote to you last week regarding a mass gaining program (26-year-old male, 5'9", 155 lbs, 10-12 percent BF). You set me up with a 10 week program (three weeks of 10-rep sets, three weeks of 6-rep sets, three weeks of 3-rep sets, 1 week of 1’s ).
I have a couple of follow-up questions.
1. You said "Work up to one all out set in each exercise and then move on!" I did the chest/tris split yesterday. I did two warm-up sets for each exercise, keeping the rep ranges for the warm-up sets to around 6-8, then did the final "work" set for 10 reps. Sound OK? Or should all three sets be at 10 reps? And is 2 warm-up sets for each exercise too much?
2. Cardio: I was thinking of keeping my cardio to two, maybe three days a week. Sound OK?
3. Nutrition: I have increased my caloric intake drastically. My typical daily diet includes:
Morning: Shake of two scoops protien powder, spoon natural peanut butter and banana, skim milk
Mid-morning: One cup plain oatmeal with some raisins made with skim milk
Pre-workout: Two egg whites, one whole egg
Post-workout: One can tuna sandwich, two slices fat-free chesse on whole wheat bread
Late afternoon: Shake of two scoops protein powder with skim milk
Dinner: Two chicken breasts, veggies (fibrous), salad with balsamic vinegar dressing
Bedtime: Shake of two scoops protien pwoder, spoon natural peanut butter and banana, skim milk
I usually mix in some fruits and veggies for snacks through out the day as well. Look good?
Thanks for the help coach. The chest/tris workout yesterday felt real good.
Marty Gallagher:
1. Don’t shoot your guns off on the warm-up sets; conserve for the final all-out effort. The fewer warm-ups you can get by with the better as far as I’m concerned.
2. Three would be ideal.
3. It looks pretty clean – you can only eat three whites and one yolk? How about ten whites and two yolks?
4. Fire down the calories, lift hard and heavy always seeking to push up that squat and bench press poundage; do enough cardio to keep the appetite kicking. Cardio helps keep body weight gains lean.
Rockville, Md.: Hi Marty,
I don't know if running (or training for a big run) is your bailiwick, but I'll ask anyway. I am training for a marathon and all is well with most of me -- except my left hip. I have pain when I start running, but the pain usually subsides during the run. It doesn't hurt during my day/daily routine, but I am aware that I have a hip joint (if you know what I mean). My question is: How will my overall training be effected if I decide to take a week or two off of training? My concern isn't speed; my concern is my overall physical conditioning. Thanks!
Marty Gallagher: I don’t know jack squat about marathon running but I’d take the week or two off.
Washington, D.C.: Hey Coach,
Long time follower of your column. A female friend of mine in her mid-20s, with an otherwise good diet and exercise routine (cardio x 3, weights x 3 a week) has started taking caffeine pills. Do they have any value? Any risks? Thanks!
Marty Gallagher: Does she drink coffee? Caffeine is a stimulant and I drink a ton of coffee. Folks who don’t drink java say they get a nice jolt if they take a caffeine tab 30-40 minutes prior to a weight or cardio session. Anything can be abused if taken in excess.
Washington, D.C.: Hi Marty,
You often say that people will have to vary their cardio routine after awhile because the body adjusts to a routine and stops making gains. But it seems like you have been able to stick with hiking the mountain trails with a backpack full of weights for some time now. Is that particular approach varied enough by definition (e.g., different routes, lots of hills, etc), that the body doesn't get a chance to become complacent? Would running over hilly terrain (Rock Creek Park) also fit the bill, or should I think of ways to mix it up?
Marty Gallagher: It’s not so much the mode, it’s the intensity. You need to think in terms of percent of age-related heart rate maximum. That way, regardless the mode (biking, hiking, rowing, climbing, jogging, swimming, etc.,) you will be able to compare and contrast. If you hit your target heart rate for the length of the session who cares how you achieved 70-85% of age-related maximum?
Arlington, Va.: Hi Marty,
I have had three arthroscopic knee surgeries over the past nine months. Two on my left and one on my right. Consequently, I have lost weight and definition in both legs. What would you recommned to bulk up my legs? I am uncomfortable with squats since both knees aren't what they used to be. Any thoughts would be appreciated. Thanks.
Marty Gallagher: I can’t get inside your head and experience the pain you feel and that makes it impossible to tell you what you can’t and can’t do. Besides, how do you intend to ‘bulk’ the legs when you can’t squat? I will tell you that the nation’s smartest knee surgeons feel that leg extensions exert more shearing force on the knees than squats. The buttocks needs be thrust rearward when you unlock your knees to commence a technically correct squat. If the shins are kept near-vertical, and the knee positioned over the ankle, squats actually strengthen the knee.
Arlington, Va.: Is it more beneficial to exercice at a certain time of the day? (such as early morning or late night)
Marty Gallagher: Not for weights; cardio is best done early in the morning before ingesting any carbs.
Hey Marty,
I've been reading your online transcripts @ WashingtonPost for a while now and I'm really impressed with your advice. What I am wondering is I am in the beginning process of trying to bulk up. I go to the gym 4 times a week (this just started this summer), mainly just to lift (no cardio). I'm 5'11 160 lbs and have been athletic all my life but since I've gone to college I havent had time to play a sport every afternoon like I did in high school. My problem is that I don't have a set plan of attack on how to begin my process of bulking up and I was wondering if you could help me devise a program to help (ie any supplements I should take and a workout routine). Heres some stats on what I can do so far...
Bench-Start 100 lbs-Max 130
Leg Press-Start 180 Max-250
Bicep Curls-Always just use 15's
Shoulder press-Start-60 Max-???
Triceps-Use 15-30 lbs depending on the excercise
I do back excercises but I really don't know which ones are the best. I hope this helps and I would like to thank you for your time. I have all the time in the world to workout b/c I'm in college (maybe cardio in the morning & lifting in the afternoon???) Who knows...
Thanks,
Marty Gallagher:
1. It would be wise, even on a bulk program (especially since you are on a bulk program) that you kick the cardio 2-3 times a week for 20-30 minutes. Cardio will elevate the metabolism, improve appetite, discourage sluggishness and ensure that the majority of your body weight gains are lean, not marbled with fat – what’s the sense of gaining ten pounds if eight of them are fat? Start taking power walks outside in nature wearing a walkman; especially if you “have all the time in the world.”
2. Your weight routine is a little sparse. Do you want a seat at the adult table or do you prefer to eat with the kids in the other room on the card table?
Day I
Squat
Leg press
Calf raises (do them on the leg press machine)
Leg curls
Day II
Bench press
Dumbbell flyes
Seated overhead press
Lateral raises
Dips
Tricep extensions
Day III
Deadlift
Pullups
Chins
Seated dumbbell curls
Preacher curls
3. Optimally hit cardio before breakfast three times a week and lift three times a week on alternate days. You’ll exercise 6-times a week using short intense lifting and cardio sessions. Kick up the calories college boy.
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