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Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, May 20, 2003; Noon ET
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.
A 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 everyone,
If you have five cumulative hours per week to devote to fitness, you can transform your body - assuming you simultaneously laso the critical nutrition leg of the fitness tripod (progressive resistance training, cardiovascular training, nutition.) The most noble gym effort can be easily undone by poor eating (or more accurately too much eating) and the trick is to eat enough quality nutrients to fuel recovery and growth from the self-inflicted trauma of a serious workout - yet not eat too much and overwhelm the body with calories and have the excess end up stored as body fat...
Back to the five hour commitment: Optimally, I would commence a beginner fitness effort with five 20-30-minute cardio sessions and five 30-40 minute weight sessions five times a week. I prefer a little bit of exercise spread around throughout the week instead of a whole bunch of exercise 2-3 times a week. I weight train between 60-80 minutes at a shot but find past that and exhaustion kill my poundage handling ability. The point being that even down the road, you'll probably not ever need to weight train more than one hour at a shot. I train between 2-5 times a week depending upon, goal, mood and routine. The heavier I train the more space I need between weight sessions. Cardio can be a joyful experience but it has to be taken outside. I powerwalk in a natural surronding near everyday and there is something about breathing in super-oxygenated air in combination with bellow-style cardio. It makes cardio drudgery a non-event. Even if you live in the city you likely have a superb park somewhere close. The absolute best time to use a park is in the early morning on a weekend: everyone sleeps in and the place is yours alone...
Anyway we need to get started.
Washington, D.C.:
I have always been bothered by the shape of my calves. They are relatively small, and, even when I was running regularly, they never became really shapely. In an effort to get my legs swimsuit ready, I did some (50) calf lifts, with my toes on a stair and my heels hanging off. Well, three days later my calves are incredibly sore and tight. Did I do the calf lifts wrong? Are my legs just out of shape? What should I do now? Thank you!
Marty Gallagher: Calves and forearms possses dense muscle tissue and this makes them different and difficult to develop. Both require high reps, lighter poundage, extreme range of motion and lots of sets.
You need to allow the calf muscle to be stretched downward to its maximum extreme before rising all the way up onto tip-toes. Hold the top position for a full beat before lowering back down into the super-stretch low position. Pasue at the bottom before commencing subsequent reps. 2-3 sets of 15-25 reps...try single leg on a stair step or fixed block....
Lusby, Md.:
Hi, My friend and I just started a fitness challenge at my work place. We are modeling it after the magazine Self's annual fitness challenge. We both have been working out and into physical fitness for many years. We have 17 girls that are doing the challenge with us. Some of the girls are new to excercising and keeping an eye on nutrition. This is our first week of the challenge, starting today. I plan to send out weekly e-mails to all involved, and try to schedule a walk at least once a month, and a lowfat lunch or something. But for the most part, the challenge is mostly do-it-yourself. We are using a guide from self.com to help everyone figure out weekly cardio, strength, flexibility and nutrition requirements. I am looking for tips on how to keep everyone motivated after a period of time. Everyone is revved up right now, and excited about the challenge, but I fear that after a few weeks go by, the enthusiasm will taper off.
Marty Gallagher: Well why don't you have every single one of this distaff fitness krew write me a weekly question on what is causing them the most fitness grief...whatever the single biggest fitness problem is for that week, write me and I'll address it - though it could run a week behind...
Fairfax, Va.:
Hi, Marty! I wanted to thank you for the routine that you sent me last week. I do have a couple of questions.
In day #2, you have pec dec and tricep pulldown. Can I substitute dumbbell flyes for the pec dec and a french press for the tricep pulldown? Also, I'm having some real problems with the dips. I've already broken a chair, and my other chair isn't looking very good. Is there something I can substitute for the dips?
Again, thank you very much. As of this morning, I've lost 23 pounds since February by adhering to the tripod. Everyone says that I look great, and better yet, I feel really great. You've given me the tools to do this for myself.
Marty Gallagher: That's exactly right - I gave you the direction and the tools and YOU took care of business - you took the abstactions I provided and YOU turned them into concrete reality with super hard effort. As a result you've radically altered your physique and this in turn fires you up even more...mommentum has taken root.
1. It is tricep PUSHDOWN, not pulldown
2. your substitutions are fine
3. if you can't do dips try slow-motion narrow grip bench presses for 2-3 sets of 10. Killer.
Washington, D.C.:
Marty,
For cardio, I noted that you do intense walking. Can you elaborate more? Do you carry weights in a bookbag on your back? Do you worry about possible back injury? Also, is your stride more stiff or bent (semi-jog position)? I'm thinking of walking to reduce stress of my knees, but I want to make it more intense (properly though).
Thanks!
Marty Gallagher: Walking rules but I suggest a heart rate monitor is extremely important to optimize results. Walking needs to be intense enough to trigger results. Walking around at 50% of age-related HR max (mall walking) isn't going to do much of anything but power walking at 70-80% of age-related HR max is really effective. But you have to be aware of the HR and you have to keep it elevated. I have steep grades where I walk so that helps. Doing free-hand exercise at periodic intervals in the walk spikes a HR. Yes I sometimes carry a weighted back pack but 25-45 pounds wrapped in a blanket suffed into a book bag is no big hairy deal - you'd likey need a whole lot less...
College Park, Md.:
I have been working out 4 to 6 times a week, alternating an hour of nonstop cardio (bike, tread, elliptical) with weightlifting (depending on the days: back/biceps, chest/triceps, shoulders/legs, etc). moreover, I have been eating much better and far less fat than before, mostly protein-based and little carbo. All this has led to losing 5 lbs. in one month, as expected.
So this works although I still have baby fat on my upper arms and chest. I figure that my muscle building will probably increase after most of my fat has been burned off with the "diet"/cardio workouts. I guess there is no way to expedite getting rid of baby fat other than doing what I am doing, right?
Thanks Marty ...
Marty Gallagher: You've doing this true fitness thing for four-five weeks, 30-40 days. That is one tiny mini-cycle. Try getting about three years under your belt maintaining this groove. Fitness is a process not an event. Settle in for the long haul and every physical change you envision will come to pass assuming you are determined and patient and relentless.
Connecticut:
Marty -- I've been adhering to your "fitness
tripod" (cardio, weights, diet) for years, but
really started to make gains this year -- by
tightening up the diet, and I started
running more seriously. As I get more
competitive this summer, should I cut
back on my weight-lifting? I currently do a
3-day split (back/bis, legs/shoulders,
chest/tris). I switch my training program
regularly. Female, 34-years-old. Thanks!
Marty Gallagher: Get more competitive this summer (?)
what does that mean exactly?
Derwood, Md.:
Marty, your chats are awesome! I just moved from cardio to wanting to tackle weights. I am 5"3, 128 pound female. I'd appreciate and love if you could set a plan for me! I'd like to build thigh definition and really sculpt my muscles. I have a garage full of weights -- all sizes, a cage, a bench a lat pull down machine -- please help. I can't work out Fridays. Thanks in advance ... Also - is it okay for me to be drinking whey protein?
Marty Gallagher: Derwood - you have a really good personal trainer in your neighborhood...write me for her phone number. She could show you everything you needed to know in 90-minutes flat.
Re: Wheel of Pain:
Marty,
Saw on a recent chat you recommended three sets of twenty reps on the wheel for the beginner. Man, the first week, I could barely do ten reps, using proper form, of course. I'm past that now, but, the first week was a new experience for my abs.
Funny how such an inexpensive little thing can do so much good.
Marty Gallagher: The wheel of death is a diabolical device that seems to have been dreamed up by a prison camp comandante...my old powerlifting coach and world champion used to wear a 50-pound vest while doing 20-rep sets.
Washington, D.C.:
Marty,
I have been jogging recently and have built up my stamina so I am now able to run 5 miles 4 times a week. I would now like to concentrate on increasing my speed, I average about 10 min./miles, what do you suggest is the best way to do this?
Marty Gallagher: I am not qualified to give specific advice about improving run performance - I would go to the newstand and pick up a handful of 'runner' magazines - they'll be chock-full of training articles.
Alexandria, Va.:
Marty -
What exercises (weights) should I do to build up my "inner chest"? The "outer chest" (near my arms) is fine, but I want to work on the middle part.
Sorry about my lack of knowlege on the proper terms!
Marty Gallagher: Inner chest? The pectoral muscle has two parts - an upper pec that runs from mid-pec to collarbone and a lower pec which spans mid-pec downward. This is pretty obscure and petty stuff - how much do you squat? Can you bench press your body weight?
North Carolina:
I'm forever trying to tighten up my eating habits and I need a good replacement for sweets. I think that in the past you have recommended substituting a protein bar. What should I look for, nutrition/sugar/content-wise to make sure that I am getting the most bang for my buck? Are there good brands to look for?
Marty Gallagher: Go to the local GNC and ask to sample the 'mini-bars.' Bar companies provide tiny sample bars: as you eat one, read the ingrediants - make sure sugar is low.
Washington, D.C.:
Marty, as a professional in your field and as a man, what do you think is the biggest problem you see with us women who are trying to lose weight and tighten our bodies?
Do you like seeing skinny, skinny or muscle -
My female friends and I need a male point of view.
Marty Gallagher: I like someone who healthy and comfortable in their skin - past that and there are all different degrees and type of physique. Is a Ferrari 550 better looking than a Lambo or a Rolls?
Columbia, Md.:
To the individual interested in increasing his/her time per mile: The Runners Handbook by Bob Glover is a great source of info for all aspects of running. You can find it in all major bookstores.
Marty Gallagher: There you go - there are experts in that particular field and with a little research you'll find them. Check the book store: has anyone looked at the fitness section lately? At the local Borders there must have been 1000 fitness-related titles...with all that conflicting, competitng data flying around no wonder everyone is confused.
Re: Looks:
Marty,
The Lamborghini without a doubt.
Marty Gallagher: Ha, ha -
How about a 66 427 cobra - it was once described as "looking like a hand grenade with the pin pulled"
My design favorite would likely be the super classic Ferrari GTO say around 1965. I saw a fleet of them battle 289 cobras at Watkins Glenn from the pits in 1965. Awesome.
North Carolina:
Re: Nutrition bars
How many grams of sugar is low?
Marty Gallagher: Less than 20 depending on the size of the bar
Wheel of pain:
Marty,
I had been using the wheel of pain faithfully for about a month. made gains in how far I could lower my nose to the ground. But one day I seemed to have pulled a stomach muscle doing a rep and haven't been able to do a full set since. I stopped doing them for about two weeks, then gave it another try. On the 8th rep, I pulled the same muscle again. Could my form be wrong? Any alternative to this exercise I can do?
Marty Gallagher: Well one thing for sure - I'd put that stinking wheel away and find some easier way to work the abs. How about hanging or lying leg raises? Does it hurt on any other ab exercises or just the wheel?
Severna Park, Md.:
Hi Marty,
I read somewhere that Smith machine squats are much harder on the knees than free weight squats. Is this true? Also, are the mechanics of a squat different on the Smith from the free weight kind? If so, could you please give an example of the correct technique for Smith squats?
Thanks for your insight and wisdom!
Marty Gallagher: A lot of smart folks in the biz - Charles Polliquin springs to mind - feel that use of a Smith Machine causes knee shearing. Having posted that disclaimer I will say that I have used Smith Machines for squatting off and on for 20-years and never had any problems. However, my normal squat technique is very machine-like and I could see where different squat biomechanics might stress knees, especially if they are shoved forward over the toes in an exaggerated fashion. I use a Smith and love it; others say its Satan's Tool - regardless keep the shins vertical and the knees back as you squat.
Re: Cars:
If you're gonna go back to the sixties, the Jaguar XKE had it hands down. When it wasn't in the shop, that is.
Marty Gallagher: I almost bought a british racing green coupe once - not the 2+2 - it had the V-12. I once asked my mechcanic how come they all had low milage (I had looked at quite a few) - "That's because they break down and after a six week wait British Leyland sends the wrong replacement part." I bought a 66 vette coupe instead.
Washington, D.C.:
Hey Marty! I'm a 24-year-old female, about 123 lbs., 21-22 percent body fat. I'm looking to lean out and know it requires healthy eating and cardio most days of the week. But what about strength training? How many days a week should I lift for each body part, for example legs? Once or twice?
Marty Gallagher: I assume you are a beginner?
It depends how many days a week you want to train;
five thirty-minute weekly sessions would recquire a different routine than training three times a week for an hour...four sessions would require a different training schedule than twice a week
How many days a week do you want to train? Let me know and I can devise a schedule.
Alexandria, Va.:
What is a "french press," referred to above? I need help on my triceps too. Thanks.
Marty Gallagher: Also known as nosebreaker - lying on your back, using a narrow grip, lower the bar to your face while keeping the upper arms frozen in place. Use a semi-circle pathway to push the weight back to lockout. Tricep killer if done correctly. No heaving or bouncing at the bottom and full lock at the top.
Wheel of Pain:
I also do crunchs and leg raises off the end of a bench. It only hurts to do the wheel. I have given it up, but thought there might be something else to do to replace it.
Marty Gallagher: How many ab exercises are you doing? How much time are you devoting to ab work?
Annapolis, Md.:
Do you have any recommendations for protein mixes for someone who is lactose intolerant?
Marty Gallagher: Not really sure - how about protein powder mixed with water?
Washington, D.C.:
Marty I take a class that involves light weights about 10 pounds on each side, and another lighter bar. The problem is that midway through the class I can barely lift my arms and my neck and shoulders get so stiff.
Also when doing more cardio based classes I am winded and ready to quit after about 15 min. What is missing, vitamins? Or would some type of power drink work before the class?
Marty Gallagher: This doesn't sound like fun - personally I don't engage in fitness activity that causes pain and isn't fun. There are so many enjoyable fitness pursuits around I don't waste my time with those that make me miserable.
Could you follow along with the class without the weights? or cut the poundage in half?
Washington, D.C.:
I am 60 pounds overweight and want to start an exercise and weight loss program NOW, on the advice of my doctor. I bought an elliptical trainer and find that I can't even go 5 minutes at a relatively slow pace without feeling like I'm going to collapse. How do I gradually extend that up to 30 minutes or so? Should I follow a set schedule or just listen to my body? Please help!
Marty Gallagher: Hey - wherever you are at is where you are at...
Relax and settle in for the long haul. If you can do 5-minutes exercise on day one before fatiguing, then so be it. I would try and add one single minute per session. In thirty sessions you'll have added 30-minutes to the original five. Stay in touch and we'll shed that fat.
Washington, D.C.:
I am 38 and I weigh 250 lbs. How do I lose the weight?
Marty Gallagher: Start lifting and doing cardio and cut back on the calories.
Marty Gallagher: I've got a date with a nearby fishing hole so I'm leaving now - I answered every question from last week so if you had one left hanging from a week ago, then check it out.
If you have a question left hanging today it will be answered and answered in depth and posted next week.
I will talk with you next week...
5-20-03 Questions
Phoenix Rising, Alexandria, Va.: Coach,
I am 2 weeks into a reintroduction to lifting after a month break. I had been on a bulk phase before (lots of 5 rep top sets). Looking to lean out a bit for summertime. Can you help me re-tool my workout? I am a 28 yr. old male, 6'0, 200 lbs, intermediate skill lifter (lifting regularly for 10 years). I have access, in various places, to all equipment a growing boy needs (power rack, dumb bells etc).
Here was the old routine:
Day 1 - Chest and Bis
Bench - 3 warm ups, top set of 5x245, burn-out set of pause reps at 205.
Flies - 40 lb dbs (all I had access to), 3 sets of 15, last set until failure
Straight Bar Curls - 2 warm up sets, top set of 5-8x110, burn out set of 80.
I mixed in preacher curls or db curls with the 40lb dbs every once in a while
Day 2 - Back and Tris
Deadlifts (if a spotter was available) 2 warm ups 5x270x2
Chins - As many sets as it takes to get to 40 reps
Lat pulldowns - 10x110, 10x120, 10x130 with varied grips
Lower back extension - 1 set of 20 - 30, free hand
Dips - 3 sets of 20, no weight
Skull Crushers - 2 warm ups, 10x100, last set burn out with close grip bench
Day 3 Cardio (Swimming or running)
Day 4 Legs
Squats - 3 warm ups top set 8-10x250
Leg Extensions 3 sets of 100
Leg Curls 3 sets of 80
Calf Raises 3 sets of 135
Day 5 Cardio
Day 6 Shoulders and Abs
Military Press 3 warm ups, top set 8x155
Lat Raises - 25lb db, 3x10
Various Ab work
Day 7 Cardio
Eating is ok but getting better. I have a soft spot for beer and whiskey, but I have discipline. I have good definition now but I want ripped to shreds. Thanks for the help.
MARTY GALLAGHER: A man after my own heart in many ways. Dylan Thomas was quipped that he “was a drinker with a writing problem.” This all looks pretty dang good. Realistic and doable; if you are 6-foot and 200 you probably will need to get to 187 to get the look you want. How about a 12-week cycle that looks to drop 1-pound a week? Here is one hypothetical example as to how you might lay out a cycle:
Bodyweight
END
OF
WEEK REPS calories cardio
1 199 5’S 3600 3 x weekly 30-minutes
2 198 “ 3400 3 x 31
3 197 “ 3200 3 x 32
4 196 “ 3000 3 x 33
5 195 10’S 2800 4 x 34
6 194 “ 2600 4 x 35
7 193 “ 2400 4 x 36
8 192 “ 2200 4 x 37
9 191 15’S 2000 5 x 38
10 190 “ 2000 5 x 39
11 189 “ 2000 5 x 40
12 188 “ 2000 6 x 40
187
There are other approaches but this is one distinct possibility.
Miami, Fla.: I am a mom who does not have the time, money or freedom to go to a gym. What equipment would you recommend I buy to use at home, e.g. weights, bands, etc that would be good to use to simulate the weight training machines. I can get the cardo exercise in but don't know about the weights, especially for arms and legs, that can be used at home. Thanks.
MARTY GALLAGHER: I would consider purchasing a used weight set through the local want ads. I would also buy an adjustable exercise bench. With a 110-pound barbell and plates plus a pair of dumbbell handles and a bench that can incline, you’ll be able to perform endless free-weight exercises. Write back if you obtain the tools and we’ll devise a program.
Chicago, Ill.: Hi Marty- I am a 5'5" female, 124 lbs. I recently lost 8 lbs. by working out every morning with a group doing cardio (sprints, long runs and everything in between including stairs) and weightless strength exercises (free squats, three kinds of push-ups, dips, abs work, pull-ups, chins). I also carefully mediated my intake of refined carbs during the weekdays and kept my caloric intake close to 1800-1900. Thanks for all your help in pointing me in the right direction. I am ready to kick it up a notch as I still have the fat on my legs. I am (starting this week) subsituting clean protein sources for all protein (eliminating cheese and fatty beef). I have protein powder as my afternoon snack. I will continue to not intake any refined carbs or sugar as I have been doing over the last several months. I also joined a gym this week so I can take advantage of the weight room. I realize that in order to make large gains, I need to lift actual weights, and not do just strength exercises. I went through your past chats and found that you recommend the following exercises:
1 squat
2 leg curl
3 calf raise
4 leg extension
5 bench press
6 incline bench press
7 flyes
8 overhead press
9 lateral raise
10 deadlift
11 row
12 chin/pull-up
13 curls
14 tricep extension
15 abdominal work
I have an appointment with a trainer on Saturday where I intend to figure out how to do those exercises that I don't know how to do. After all that, here is my question. My husband has been in therapy for months training his knee (he tore his MCL in February). His trainers advise him that people should not do "free ended" weight lifts like leg extensions and tricep pulldowns because of the risk of injury to joints (i.e., knees and elbows). Are they talking hogwash? Also, my husband advised me that the risk of hurting myself in a squat with weights was greater than the benefit. What the heck is he talking about? My weight is on my heels, my knees come right over my toes and I power up from the glutes. Did I marry a wimp?
MARTY GALLAGHER: I have interviewed some of the top athletic knee surgeons in the country and all indicate that a correctly done squat using precise technique is beneficial for knees. I would never offer contrary advice to that given by competent medical professionals with direct knowledge of the patient and the extent and degree of injury. Are you asking a question? This is all a little fuzzy. The exercises you list are the core movements and learning them and using them will bust you through to the next level. How did he tear his ACL?
Chantilly, Va.: Hi Coach, I'm a 38 year old man. 6'1" 172lbs. I've been exercising regularly for over a year now. I do resistance training two to three times a week. I'm trying to change my routine since I've plateaued again and I'm having a tough time after three weeks gauging the effectiveness of my new workout routine (I'm going from a six-set "pyramid" to one warm-up set plus five sets at close to max weight). My question is this: Is muscle soreness/stiffness a good measure of the effectiveness of a workout? Can I assume that if a set of muscles are good and sore the next day that I hit it right? Also, can I assume that if I do chest and back on say, Monday, and I don't feel sore by Thursday that I can blast those muscles again? Thanks!
MARTY GALLAGHER: Are you saying that after a single warm up you jump to a max poundage and do five sets? That strikes me as excessive for other than an advanced trainee. I would take several warm ups on the heavy core exercises and not do more than two work sets with a top poundage.
No one knows exactly the relationship between delayed onset soreness (DOS) and muscle growth. Soreness usually indicates that the lifter has crossed an intensity barrier and I myself feel that some soreness is a positive indicator that I worked up to my potential in the workout. On the other hand I’ve known multi-time world champions who claim they never experienced muscles soreness – and these men trained unbelievably hard and heavy. My own pet theory is that some individuals have circulatory systems that are favorably predisposed to disposing waste products and toxins far more efficiently than others. Why don’t you forward me your actual workouts: include sets, reps, frequency, poundage.
Vienna, Va.: Hey Marty, female, 38, 140lbs, small frame. About three weeks ago I jump-started my workout intensity and number of days (4 days). This week I finally noticed a change in my frame and my clothes are definitely looser. When I got on the scale though it still said 140 which is where I was when I started. How is this possible? I mean, I know I'm not going to see a five or ten pound loss this early but nothing at all? Diet is clean, workout is 40 minutes of cardio, 30 minutes weights. Do I need to change my routine after only three weeks? Thanks.
MARTY GALLAGHER: Hard to say….so the waistline and hips decreased? Are you sure you are not fooling yourself? It is possible to exchange fat for muscle but highly unlikely. Theoretically a person could lose 10-pounds of body fat and replace it with 10-pounds of muscle and thus register no body weight change insofar as what the scale registers but that is near impossible without immersing yourself in the bodybuilder lifestyle and even then quite rare. Three weeks is not a whole lot of time – diet is clean? Anytime a person is lifting and doing cardio and the weight is not moving the culprit is usually calories.
Silver Spring, Md.: Marty, You mentioned in an earlier chat that doing aerobics before or after weights depends on what you are trying to achieve. I am a 45 yo female, just started working out 4 days a week. I do weights on 2 of those days. Primarily trying to burn off the fat and tone. What should I do first on those 2 days weights or cardio? And why?Thanks!
MARTY GALLAGHER: If I were looking to slash body fat I’d likely place aerobics in the premier position – first – and likewise if I were looking to build muscle mass I’d likely relegate cardio to a secondary position.
Washington, D.C.: Hello. Thanks for these chats, they've really helped me to motivate. I am going on a hiking trip this summer, and I am worried that I will be huffing and puffing the whole way. I go to the gym, but I don't have a lot of chances to hike outside, which I know would be ideal preparation. Do you have any suggestions, exercises I can do at the gym, to help prepare me for climbing? Thanks. I hope this isn't too basic a question.
MARTY GALLAGHER: I don’t know…I suppose you could set the incline on the treadmill to it maximum grade. What is wrong with hiking around Rock Creek Park on weekends – it strikes me that if you can’t make a little time for outside high-speed walks on your day off that you’re not all that serious about it. How else can you get in shape for an event without actually doing what it is you’ll be doing? I’d cut back on some of the time spent in the gym doing cardio in order to make time for power walking, preferably with a weighted back pack to simulate that which you’ll be doing.
Dupont Circle, Washington, D.C.: Hi Marty. Thanks for all of the great advice you have given to your readers. Last week someone wrote about a 3-4 week mini-cycle. Can you describe what a mini-cycle is and what types of workouts it involves?
MARTY GALLAGHER: Periodization is the art and science of manipulating exercise (progressive resistance training, cardio/aerobics) and eating to create physical momentum out of thin air. Most athletes will require 8-12 weeks to whip themselves into tip-top shape and rather than attempt 12-straight weeks of the same thing will break a 12-week cycle down into three 4-week mini-cycles. Within each mini-cycle a plan is used for reps, cardio and eating. Every four weeks changes are made in anticipation of stagnation. Sometimes an athlete might have only nine weeks – which would lend itself to three 3-week mini-cycles, etc., etc.,
Colesville, Md.: I have been following your advice for a while and getting great results, but I need your help to break off the plateau I am on. I am a 34yr old male, 5'11", about 180, and started lifting about 3 months ago. I have traditionally been kind of wirey rather than big/bulky so I have been supplementing with protein drinks twice per day. The rest of the diet is very strict. I have been making good gains in my arms, legs, and shoulders. I am on a bit of a plateau with my chest and back. For chest I am doing the following 5 sets of flat bench press:
Set 1: 5x80
Set 2: 3x100
Set 3: 5x120
Set 4: 5x110
Set 5: 5x100
I then do practically the same thing for incline bench press (about 5-10 lbs less than each set above). I also do some dumbbell flys at the end (5x12.5,3x17.5,8x22.5) if I have anything left. I can't seem to get more than 120 on a top set which I feel is really weak. My goal is to be benching my body weight by the end of this year, and I need some help. For my back I had been doing the following:
Deadlift, Bent Rows, and Pullovers. I then switched things up to:
Deadlift, Upright Rows, Chins...Even though I thought I was doing O.K. with the back, I hate to admit I could barely do 2 chins in a row. I am stumped as to where to go with the back. I really appreciate your advice. Thanks.
MARTY GALLAGHER: Call me. Write my e-mail address MGSO@supernet.com for the phone number. Do you know any of the famous Colesville karate titans? Tom Fox (or his brother Skinny), the Hill brothers, Cookie or Hoover?
Merrifield, Va.: I do 2 sessions of cardio a day, 5 days a week and strength training 6 days a week. Right now I'm trying to reduce my body fat by a couple of percentages. In the evenings when I go to the gym, I tyically do 45 minutes to an hour of cardio and then lift. Does it make sense to do it this way or should I lift first and then do cardio?
My other question is about heart rate. My trainer would like me to stay in the fat burning zone, but i prefer to exceed that and be in the upper end of my cardio zone. Is it really true that I'll loose more fat keeping my heart rate lower even if I can maintain the higher rate for the entirety of the session? This just doesn't make sense to me. Logic would tell you that a higher heart rate would result in more calories burned and hence a greater loss of fat. What gives? Thanks! I love these chats!
MARTY GALLAGHER:
1. Two cardio sessions a day, five times a week? Why? Are you entering a physique competition?
2. 45-60 minutes of cardio twice a day? Then you lift? Six days a week? Are you a beginner, intermediate or advanced lifter?
3. Outline your lifting routine for me – sets, reps, frequency
4. Male or female? How much do you weigh? How tall? Any idea of body fat %?
5. You sure are training a lot – who’s idea is that? Yours? Someone else?
6. What’s the goal?
7. Purposefully sub-maximal training yields purposefully sub-maximal results.
8. I need more data….
Arlington, Va.: Marty, Thanks for all the advice. I've been following these chats for a few years now, and they have really helped me make significant gains. I have a question about how to exercise my hamstrings. The only exercise I know to work them specifically is hamstring curls -- I do them on one of those machines where you lie on your stomach. I usually try to stick to your mantra of controlled reps with a full range of motion, but on this exercise I find my knees pop when I fully extend (hyperextend? I allow the weight to touch lightly). There's no pain, but I have a feeling you'd tell me to avoid this. Am I okay just extending to the point just before where they pop (and my knees are still slightly bent)? Can you suggest any other hamstring exercises? My leg routine consists of squats, hamstring curls, calf raises and occasionally leg extensions (performed in that order).
MARTY GALLAGHER: Why not learn how to do light and precise stiff-leg deadlifts? If you do them correctly Stiffs are an amazingly effective ham developer. Do them incorrectly or too heavy and you will rack your back.
1. Stand erect with two light dumbbells. Feet should be 10-inches apart with toes turned slightly outward.
2. Arch your back and lower down allowing the bells to swing forward and away from the body.
3. The knees are slightly bent but locked. With a tight arched back, allow the weight of the bells to stretch you down.
4. At the bottommost point arise SLOWLY – purposefully use a slow ascent and feel the hamstrings and the hamstrings alone as they power you erect.
5. Try and sink a little deeper on each subsequent rep.
6. Three sets of 10-15 slow-motion stiffs should fry the hams. If hamstrings are not fried then you are using the lower back to power erect, not the hamstrings.
Arlington, Va.: Marty, Currently I am doing a two warm up sets and three work sets of complex movements and then three sets more isolated. How many work sets do recommend for an intermediate lifter. I have been following this routine for 6 months. Is there a benefit to shifting to a little heavier warm-up and then one or two work sets. Thanks in advance.
MARTY GALLAGHER: Can you please send me your workout? It is damned near impossible to make adjustments to a workout when I don’t know what the workout is…I need specific exercises, sets, reps and poundage. Six months without changing anything? You are way overdue for a total exercise and dietary overhaul.
Crystal City, Va.: Marty, I am in a 5 week phase of heavy weight, low reps. I have a vacation at the begining of July that I would like to shed 5-10 pounds for. I would end this five week cycle at the end of the first week of June. Will that give me enough time to bump up the cardio, clean up the eating and lose the weight or do you recommend cutting this current cylce a bit short. Thanks.
MARTY GALLAGHER: No, I would toss the “bulk” cycle immediately and begin a shed-fat approach. Clean up the eating NOW! Up the reps, up the cardio, work hard at getting lean now. You’ll need all the time between now and then to pull this off.
Washington, D.C.: Marty, Thanks for the chats. I am female, 26, 110 lbs and I have been working out regularly for quite a while. I have reached a point where I do not want to add any additional muscle and my body fat is where I would like it to be. I have read you do not believe in toning, so here is my question: how do I continue in the gym to maintain what I currently have (and don't want to lose) without building more muscle or falling into the gray area of not really doing anything -- "toning". Thanks.
MARTY GALLAGHER: I have a hard time relating to total satisfaction and do not know how to advise someone to tread water. I think my time would be better spent helping someone who wants to get somewhere. What do I say? Keep doing the same exercises using the same poundage? Keep eating exactly the same way?
Washington, D.C.: Marty, Getting old (40)is hell. Sore right upper forearm for eight months now, sore right shoulder for a few months now. Bothers me when I do any bicep, chest, or shoulder lifting over 10 lbs. Do I just bite the bullet and totally lay off biceps and chest/shoulder lifting for a few months until the pain subsides?
MARTY GALLAGHER: Eight months? I’d go to a sports medicine doctor and have some pictures taken to make sure you don’t have a rip or a tear. I would want to know exactly what I was dealing with. In the meantime I would not perform any exercise that caused pain.
Arlington, Va.: Marty, How accurate are workout machines in terms of calories burned etc etc. Just curious, thanks!
MARTY GALLAGHER: Unless the device takes into account bodyweight there is no way it’ll be accurate. If two people do the same exercise at the same rate for the same duration the heavier person will burn more calories than the lighter of the two.
Washington, D.C.: Hello...just discovered the chats recently and am very impressed. That said, I have a question. I am 6'2", 205+/- lbs. I have recently been going through a fat burning phase utilizing low carb, high protein approach and 5 days a week in the gym with weights and some cardio. I am looking to start bulking and really up-ing my weight work. You have mentioned that 4 exercises per muscle group is too much. However, when I do three exercises per group, I do not feel as if I have really worked the muscles to their max. Should I be doing 3 exercises per group with 4 sets? Should up the number of exercises at 3 sets? Currently, my schedule looks like this:
Monday: legs/shoulders
Tuesday: 30 minutes cardio
Wednesday: chest/triceps
Friday: back/biceps
Saturday: 30 minutes cardio/mix weights
Any recommendations? Thanks!
MARTY GALLAGHER: If you work as you are supposed to by the time you get to the 4th quad exercise or chest exercise the muscle will be so blasted that the poundage handled will be so dinky (on account of muscle exhaustion) that doing that 4th exercise is superfluous and redundant. If you squat and leg press and do leg extensions super hard and super heavy you should not have any gas left for those ridiculous lunges or knee-busting hack squats. On the other hand if you are just sort of sub-maximally cruising, not really extending yourself, you can go all day long but you’ll never handle poundage significant enough to build truly big muscles. Two days a week of cardio for 30-minutes is the barest of lip service and not enough to do much of anything. If you want to get big you need to get significantly stronger; I limit myself to two (gasp!) exercises per muscle and really start moving some iron. I would use all that recovered training time to add two more weekly cardio sessions. Let’s get serious.
East Lansing, Mich.: Occasionally, because of time constraints, I have to cut my usual weight lifting workout short. Will doing one superset per exercise, (my version of a superset is 10-12 reps, drop weight 15%, 4-6 reps, drop the weight 15% 4-6 reps, etc.) allow me to add strength and increase tone as much as my regular workout (two sets for each exercise, 10-12 reps each.) Can you recommend a more effective way to workout when I'm short on time? Thanks.
MARTY GALLAGHER: Hard to suggest something when I don’t know what you actually do. How about this; rather than try and jam a whole boat-load of exercises into a tiny time frame why not take a single exercise (gasp!) and knock the living hell out of it. Take bench press. If I have only 30-minutes let me do 10-plus sets of benches instead of trying to cram ten different exercises into next to no time. I’d start with regular grip benches, work up to a couple of work sets then back down for 1-2 sets of super wide grip benches and finish up with a couple sets of narrow grip benches. If I had any time left I’d do a set or two of pec dec or dumbbell flyes. Bang! In and out in 30-minutes.
Clifton, Va.: I have a question regarding "basic training" type of classes offered at many gyms. These are the classes that are typically held in an aerobics studio and involve lots of exercises that use some free weights, rubber bands, body bars, etc set to music. You've said in the past that these classes offer little value. If so, why do so many gyms offer these type of classes with huge numbers of women attending? Also, several fitness and other women's magazines tend to offer monthly articles on recommended exercises which also fit into this category. I'm not trying to be a devil's advocate, I just want to better understand these classes so I don't waste time attending them. Thanks.
MARTY GALLAGHER: No that is NOT what I said; what I said was aerobic activity that masquerades as weight training is a waste of time – this doesn’t eliminate the cardio benefits that the activity bestows but anyone who tells you that waving dinky dumbbells around in conjunction with an aerobic class is going to trigger a significant degree of muscle hypertrophy is either woefully ignorant or looking to get into your wallet. Boot camps are different and depending on the degree of severity are not to be confused with the lite-weight ‘body sculpting’ craze that have women convinced they can combine cardio with weight training and reap the best of both worlds.
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