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Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, April 2, 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,
Lot's of leftover questions from last week so I won't spend any time on preliminary hu-ha. Who has a serious question? Keep in mind I answser the one-part questions in real time.
Arlington, Va.:
Just wanted to say thanks for the workout you set up for me about 8 weeks ago. I went from 255 max bench to 300 and got my deadlifts (with correct form) up from 260 to 295. I'm still seeing strength gains so I'll keep on keeping on for now. Just wanted you to know that your advice is making a difference out there.
Marty Gallagher: There is no doubt about the effectiveness of the methods I preach on acount of that they are not my methods. I came across them and absorbed them. It is a distillation of athletic training knowledge in the year 2002. We know so damned much now as compared to thirty years ago...since the Iron Curtian fell we incorporated all their combined training information. Athletes use souped up versions of the training and eating procedures I recommend; champion athletes take these procedures to a more radical extreme.
Gaithersburg, Md.:
Marty, this is more of a comment than a question. I'm a 31-year-old female who's been working out for more than 10 years, always doing a combination of cardio and weight training. But guess what? For about nine and a half of those years I was just going through the motions. I did the same routine every time and I figured as long as I was exercising I didn't have to worry about my diet -- plus I'd always been naturally slim. Well, one day about six months ago I took a look in the mirror and realized my body was covered with a layer of fat; my butt and thighs looked like my mom's. I realized I had to shake it up.
About that time I discovered your column. I read all the archives and realized the importance of the "tripod" you advocate. Since then I've totally changed my workout routine, shocking my body into action, and I've cleaned up the eating. I still have a ways to go, but the other day I looked in the mirror and saw actual muscle definition in the hamstring area. And I'm training for a marathon, something I've always dreamed of doing, but never had the hunger to do until now. So, thank you Marty, for your consistent and inspiring message! For the first time in my life, I am not settling for mediocrity.
Marty Gallagher: Good for you - all you needed was a new approach.
Washington, D.C.:
Questions concerning a "leaning out" phase:
I am 5'9", 160lb, male, 26 years old. I follow the tri-pod theory. Lift three times/week. Cardio two to three times. My weight has been pretty stable the last four to six weeks so I want to try a leaning out period.
I am going to assume since my weight is stable (and my diet is consistent) that I usually hover near my caloric breakpoint. OK to assume?
Secondly, instead of cutting 500 calories out of my daily diet, is it a good strategy to increase cardio (particularly in the morning) to get to that 500?
How long do I try the lean-out phase?
My protein intake is usually arounfd 160+ grams a day. Should I increase that during the lean-out in order to prevent muscle loss?
Thanks for the consistent help.
Marty Gallagher: You can certainly increase your cardio but in order to burn 500 calories would require that you go hard for 40 min. seven days a week.
I would suggest a lean out phase between 8 to 12 weeks.
I would keep the protein intake level, reduce/decrease starchy carbohydrates in order to promote fat oxidation.
Heart Rate Question:
Hi Marty, love reading these chats.
I know for weight loss I need the full tripod, I was just wondering about the cardio aspect. I'm 24, so my HRmax is 196. My cardio sessions sometimes get my heart going at 185 bpm for 5-10 minutes. Is that bad?
For weight loss, what should I aim for -- should I be at 60 percent? 85 percent? Higher?
Can I break it down into three 10-minute sessions or does it have to be 30 minutes for each session?
Thanks for any help you can give me with this.
Marty Gallagher: Going 185 bpm for 5-10 min. is not necessarily a bad thing assuming that you are in some sort of athletic shape. The key is how quickly your heart rate drops after the cessation of the exercise. You need to drop 13 beats in order to have a healthy heart. Twelve or less is indicative of potential heart problems. If for example you stop when you achieved 185 bpm and dropped 20 beats in 60 seconds, that would be indicative of a strong and healthy heart. If you only drop 10 beats, you should have yourself checked out.
Washington, D.C.:
Hi Marty
Would you recommend working out through pretty bad soreness? I find that after I do heavy lifting (specifically bench press and squats) that I am extremely sore for the next four days. I feel bad when I miss a workout, but sometimes the soreness is so bad that I can barely move without wincing after every movement of my limbs. And when I get those days I just don't feel like working out at all.
Thanks.
Marty Gallagher: I would not recommend working through extreme soreness. However, soreness in one body part does not proclude a workout aimed at another body part. Extremely sore legs would not prevent me from doing a chest workout.
Arlington, Va.:
Hi. I'm the 5'6" 158-pound woman who lost 35 pounds and now can't lose the last 15. You asked me about my calorie intake. Well, I'm not sure but I can tell you what I eat on an average day. Breakfast is either a bagel and cream cheese or if I'm sticking to the diet it will be a light yogurt (100 calories). Lunch has been something along the lines of Mexican or chicken with rice -- lunch is my largest meal. Dinner is usually grilled chicken and salad with dressing and/or vegetable. Oh yes, and I tend to snack on little chocolates during the day. Now, when I was losing weight I wouldn't eat the candy, would either not eat breakfast or only have yogurt, and for lunch would have a sandwich and some chips. How many calories do you propose I limit myself to? I work out consistently for at least 45 minutes of cardio four times a week. I just want to lose the last bit! Help!
Marty Gallagher: It's difficult for me to really zero in on this limited amount of information. If I had an idea of your daily caloric intake, I would be able to draw some more specific conclusions. It seems like you're doing a lot of things right, yet you're stuck; so, I would need more information. Do you lift weights?
Charleston, S.C.:
I'll bet this sounds like a question that should go to Carolyn Hax.
You've mentioned your wife Stacy in these chats several times, and clearly the two of you are on the same page as far as fitness and diet go. I suspect not all couples are so fortunate. How important do you think it is to be in synch with one's spouse/girlfriend/boyfriend on the relative importance of exercise and nutrition? Helpful if you are, harmful if you're not, irrelevant no matter what?
Marty Gallagher: Stacy and I workout independent of each other. We find that it is a time scheduling thing. I have to take my workouts when I can and she is much more rigid about her timeframe. In addition, she trains in a different fashion and using modes than I do. Now nutritionally, we are both very in sync on that. I eat more than she does but we generally eat the same things.
Carrollton, Ga.:
[I'm] 5'5", 125 pounds, female. You indicated in answering a previous question for me that leg extensions and leg presses are superior to doing lunges. However, I only have an Olympic bar set. Is there any way to do something similar to a leg press and/or extension without having a a bench or machine?
Marty Gallagher: I would suggest that you do squats with that Olympic bar bell set. Squats are superior to the leg presses, leg extensions or lunges. For a variety, you can use different foot spacing, different bar placement on your shoulders and different rep sequences. High squats are worthless squats. Squat deep and under control.
Washington, D.C.:
Hi. I have a question about weight measurement. Are there guidelines for how and when to use a scale? I am trying to lose about 10 pounds and I've found that my weight has fluctuated by about three pounds in the past week. I am certainly not doing anything to bring on a drastic change and I weigh myself in the same clothes on the same scale each time. Can weight fluctuate depending on time of day you measure it? I'm trying to go from 130 to 120 pounds, am on a fitness program, and otherwise in good health. Thanks.
Marty Gallagher: There are several ways to approach the problem. Using a bathroom scale can be deceptive. Theoretically a person can lose ten pounds of fat, simultaneously add ten pounds of muscle yet register no change in the bathroom scale weight. This could lead to a person drawing eronneous conclusions and unnecessary changes where none were required. Having said that, losing scale weight can be a positive thing assuming that the large percentage of the loss is in body fat and not muscle. Have you ever noticed how people who crash diet end up as miniaturized versions of their old fat self. This is because they have lost equal amounts of muscle and fat and though lighter, look the same. Optimally, you want to retain muscle mass while burning off body fat. To do that, you need the proper combination of exercise and nutrition.
Frederick, Md.:
Marty,
Over the winter, I have been able to increase my bench press maxing out at about 225x4.
I can neither get any more at that weight nor can I get 230 off my chest. Can you help?
Thanks for any suggestions you might have.
Marty Gallagher: I would suggest the following:
135 x 15; 165 x 5; 195 x 1; 215 x 5 for 3 sets.
Each session that you successfully completely 5 x 3, add five pounds the next session to the work sets. What else are you doing for your chest, arms and shoulders?
Out West:
So what do you recommend to deal with knee pain. I run (four to six miles) two to three times per week, lift two to three times per week, using a series of free weights for upper body and leg press, leg extention, leg curl cybex machines. I also do a series of calf raises and lunges.
Sometimes my knees hurt with classic runner's knee symptoms (condromacia patella). Any ideas?
Marty Gallagher: Do you run competitively? Chronic and continual pain associated with long distance running is a form of repetitive motion injury. I never advise pushing through pain.
Marty Gallagher: Could it be your shoes?
Washington, D.C.:
Greetings, Marty! I have recently read some info on so-called HIT, or "high intensity training." A main proponent of the HIT school is to do one set only of each exercise (with perhaps a warmup set) at 8-12 reps. The claims are that one set at a high degree of intesity will give equivalent fitness gains as the more common two or three sets. In your experience, does a sufficiently intense one-set regimine give similar benefits as a lower intensity two or three set?
Marty Gallagher: High intensity training is a very valid era in the quiver, no more no less. I don't view HIT as an end all, be all but I use that principle on a regular reoccuring basis in my own training. Generally, progressive resistance training falls into two camps. The high intensity low volume proponents and the high volume low intensity proponents. You can't have high volume, high intensity -- it breaks the body down. So yes, HIT is a very valid approach as are many many others.
Sacramento, Calif.:
I'm throwing off the shackles of the weight machines, and I have a question. As I do free-hand squats to work on my form (I've not done squats before), should I keep the leg press machine in the rotation? And if so, should I do it on the same day as the high-rep free hands, or move it to a different day and handle more weight?
Thanks,
Guinness
Marty Gallagher: My congratulations. I suspect that if you approach leg training properly, you will have the best gains of your career. You can continue to do leg presses. I would advise your high rep free hand squats done after leg presses and at some point, you need to start squatting with poundage. Keep me posted.
Alexandria, Va.:
Hi Marty:
I'm a small-framed, yet tall (6'3") man. Over the past six months I've been working out with weights, jogging four times a week for 35 minutes and strictly maintaining a 1,900-a-day calorie intake to lose excess bodyfat. In following this regiment, I went from 215 pounds to 172 pounds. My question is now that I'm down to a decent weight for my height and frame size, how many calories a day do I need to maintain this weight? I don't want to lose any more weight, yet I still have a small amount of fat covering my abs (no six-pack yet) that I'd like to lose?
Thanks for the help Marty!
Marty Gallagher: Congratulations! Losing 43 pounds is no small accomplishment. As far as your query about calories, you will have to determin that yourself. The logical procedure is to compare your caloric intake to your scale weight and monitor that in a daily basis. Your body is in a state of flux as a result of you losing nearly 45 pounds. Don't slash calories further or you could run into some health risks.
Washington, D.C.:
Marty I am in the market for a treadmill or elliptical trainer and a multi-gym set. Any advice on one being better than the other (treadmill vs. elliptical trainer)? Can you recommend a place in the D.C., Virginia or Maryland where I can find such equipment?
Marty Gallagher: I have no real recommendations as I don't use either.
Chester, Md.:
I'm sore for about two days after a good work-out (which I actually like because if I don't feel sore I don't feel I've had a good work-out). Question: Is it OK to work through the soreness during cardio sessions (Tae-Bo, aerobics, etc.) I've slacked on the intensity 65 percent, but will pick it back up if OK.
Marty Gallagher: You can cycle aerobic intensity in the same way you can cycle weight training intensity. Why not work at 65% of age related heart rate max. for two weeks and bump that up to 70% for the following two weeks, finishing with two weeks at 75%? The key is to be able to assign a numeric value to aerobic intensity. You have duration, frequency and intensity.
Washington, D.C.:
Hey Marty
How often should you work a body part out per week to get the maximum muscle building gain? I'm wondering if I should switch from working each body part out twice per week to once per week?
Marty Gallagher: Beginners can work a body part up to three times a week. Intermediates can work a muscle twice a week.
Advance trainers will hit a muscle every five to seven days. The reason for the difference is the poundage. The heavier the poundage used, the longer the recovery time required.
Silver Spring, Md.:
I'm 5'4" and I've nearly reached my goal weight of 130 pounds. I want to start building muscle. Do I need to use heavy equipment to get the best results?
Marty Gallagher: Are you a male or female?
Marty Gallagher: Why 4s?: I'm I guess intermediate. I don't have a lot of muscle mass
(benched 170 on Sat. and felt good, dead is at 195, squat was about 180
when I stopped b/c of my knee) This was a gaining cycle, so I figured lower
reps would get higher weights out of me, hence 4s. I'll try your 10-6-5
set.
Marty Gallagher: I got to be honest and at your stage of strength
development I would do three sets of five with a static weight (after
warm-ups.) I would suggest 95x10, 125x5, 145x5 for three sets. Same with
the deadlift, 135x8, 165x5 for three sets. Please make sure you use
pristine technique; so many young guys discover they can hoist a few extra
pounds by heaving and cheating the weight up. That or they use shallow
squat depth and big bounces on their bench or bounce the hell out of their
deadlifts between reps. Do 3x5 with a weight then bump up the poundage
5-pounds next session and commence anew. What's with that bad knee?
Washington, D.C.: Hi Marty,
I saw the question earlier about the person who wanted to build
their upper pecs. My question is, how do I go about developing my
'non-existent' chest, without overdoing the pecs. I'm 5ft 7in, 140lbs. and
even though I basically have a slim build, I find that my chest/torso could
best be described as 'lumpy'. So any advice would be great. Thanks!
Marty Gallagher: A certain identifiable segment of the populace who've
never seriously lifted weights spend and inordinate amount of time worrying
about developing grotesque amounts of muscle. It's a never-ending puzzle
and source of mystery to me. Of course for every newcomer worried about
over-development there is an older, more experienced lifter worried about
how to stimulate any physical progress.
Learn how to bench press with barbells and dumbbells and use different
width grips and rep sequences and keep this up until you get real damn good
at benching. Then incorporate incline presses with barbell and dumbbells.
Inclines build the upper pectorals that start at mid-pec and go to the
collarbone.
Rockville, Md.: Marty,
Seen a lot of questions about when sons should begin weight
training (e.g. during adolescence when the testosterone is in full force).
What about girls? I would like to introduce my daughter to weight training
( along with her old man-me) and we would like to know when we can start.
Um, she's already begun her "womanly stuff" and is almost 12. Ideas?
Marty Gallagher: There is no hormonal equivalent to that unique male right
of passage known as puberty. Testosterone suddenly flows through the
bloodstream. Ever wonder why men are stronger then women, why men can jump
higher and run further? The bedrock fundamental difference is hormonal.
Should your daughter lift? Sure. Absolutely. Why not? Who couldn't stand to
improve raw strength and power along with making you injury resistant? Will
she get the same boost as a testosterone-laden teen-age male? No way. Were
to start? Go to Borders Books and look through the fitness section. Does
the local YMCA have a beginner weight program?
New York, N.Y.: What do you think of the Ab-Doer that Joe Abdo
advertises? Can it help slim and tone? Worth the investment?
Marty Gallagher: There are so many abdominal exercises that can be done
without equipment that I wonder why anyone would spend money on an
expensive piece of equipment without first exhausting the possibilities. Go
to Borders Books and see if they have Bill Pearl's monster exercise book,
Keys to the Inner Universe. In it, Pearl has 64-pages devoted exclusively
to abdominal exercise with 2-3 different exercises per page.
Silver Spring, Md.: Bench shirt?
Marty Gallagher: Literally a shirt made of canvas that lifters wear while
bench pressing in competition. Some shirts are so effective that they add
150-pounds to the lifter's 'shirtless' best.
Chantilly, Va.: Coach,
Limited space for weights in the house. No time for gyms. But,
you'd be amazed at how creative you can get with a couple of 8kilo
dumbbells. The possibilities are endless.
Marty Gallagher: Endless aerobic possibilities. Any hypertrophy
muscle-building effects will end once your strength surpasses the modest
poundage. The exercise palette is immense but unless you are able to tax
the target muscle within the proscribed motor-pathway you won't stimulate
muscle growth ? which is the goal of all progressive resistance training.
Somewhere, USA: Lost data: Hi Marty, I submitted week before
last week but as you said you had technical issues, so mine probably got
lost. I was just wondering if a rubber "toning" cord (their words), would
be effective for anything (like resistance training). I've used it a few
times, and most times it does seem to work muscles and produce that nice
acid soreness the next day. While I don't intend for it to replace weight
training, I was just wondering if I could add it to the repetoire. Thanks!
Marty Gallagher: Sure, have fun, play with the cables. I am quite sure if
you do dozens of reps in a particular movement you can induce some next day
soreness but this one-dimensional resistance can but be effective in a very
few exercises. See the previous answer to the previous question. It will
explain why cables are ineffectual on all but a few exercises.
Fairfax, Va.: Why do you supposed it is that people who are very
overweight can drop 10, 15 or even 20 pounds fairly easily when trying but
people who are not considered overweight but could stand to lose maybe 5 or
10 pounds have such a hard time? I'm asking this because I am "dieting"
with friends who are heavily overweight (need to lose at least 50+ lbs) and
they have lost at least 10 pounds in a month. I, on the other hand, am not
overweight but would like to drop 10 pounds just to feel comfortable. I
have only lost one pound (this on 1800 cal. a day, 25gms of fat a day and
three workouts a week). They don't exercise, just cut back eating. Why the
unfairness of it all! (we're all female so be gentle...)
Marty Gallagher: Be gentle?
Some people are so out-of-bounds, so over-the-top in their outrageous
eating habits that when they switch from a Big Mac plus a Quarter pounder
with cheese, super-size fries, apple pie and chocolate shake to two fillet
of fish, a large salad and flurry desert, they drop body weight fast. They
went from 3,600 calories during a Mac attack to only consuming 2100.
Meanwhile you are eating 1200 calories a day and can't lose an ounce!
Eventually these folks to will bump their head on the same wall you are
butting currently ? if that's any consolation.
Breakeven point woman again...: I do have a race coming up soon,
after which my mileage will drop back down to about 20 miles a week or so.
I should wait until afterwards to do some calorie-cutting? Does 1500 still
sound too low at that point?
Marty Gallagher: Stay with the 1500 between now and the race. After its
over, crank back on the running, lift some serious weight, add some clean
calories and build some muscle. You'll trim and pare it back down 12-weeks
before your next competition but post-race is the time to rest and heal,
recuperate and repair.
Calorie questions: So how does one determine how many calories
to eat? Me: Female, 5'9", 210lbs. thanks
Marty Gallagher: It's not where you start but where you end and for that
reason let's start high and easy and use a long, slow and gradual flight
path. Allow 15 calories a pound to start with. In your case that works out
to 3200, which is quite a few. Eat 5-6 times a day and attempt to divide
those 3200 allowable calories evenly among six meals. Each week for ten
weeks, slice off 200-calories per day and gradually increase the amount of
exercise (lift weight and do cardio.) Follow that proscription and you'll
transform yourself in ten weeks as you simultaneously slash fat and add
muscle.
Washington, D.C.: Hi Marty, Thanks for the advice. I've started
walking two miles every other day and like I said, am trimming my diet of
less fatty foods. However, I'd like to incorporate the third part: weight
lifting. Can you please recommend specific exercises, reps, etc. for the
lower body. Specifically, butt and thigh area? Hopefully, by incorporating
all three, I be back to where I want to be. Thanks!
Marty Gallagher: I love your sincere, determined tone and have a gut
feeling that a year from now you'll be pleased with the effort put forth.
Do you like to walk? I love to nature walk and look forward to it every
day. Invigorating. Clears out my clogged brain. You need to do lots of
squats, calf raises and leg curls. Also bench presses, overhead presses and
curls. What equipment do you have or have access to?
Washington, D.C.: Are there any websites you recommend that
shows proper form for excercises like push ups, crunches, etc.?
Marty Gallagher: I'm sure that there are but the last thing I do in my free
time is cruise websites.
Springfield,Va: Marty,
Thanks for all your tips and training advice. I am still sore in
the tris and groin muscles. I love the fire trail we hiked what a view.
Sorry I could not fix the arc welded (fried) hard drive. On the those
pull-ups should I superset them too? Or just do both under and over hand
seperately?
Thanks for taking your time to help me get ready.
Your TKD buddy.
Marty Gallagher: Big Bruce is a karate champion and computer professional
and was kind enough to drive over from Springfield to see if this sucker
was salvageable. When he broke into the Last Rites while examining the
scorch marks on the hard drive my worst fears were confirmed. Since he was
here I wired him up and took his 285-pound body on a high intensity nature
hike. He flew through it with colors flying proud. I took him home and
showed him pause squats and how to do a proper deadlift.
Washington, D.C.: I've recently started to work out consistently
after nearly a year of occasional workouts (mostly less than once or twice
a week). I've been running about 4 miles 3-4 times a week. I enjoy it, but
I'm concerned that over time I will wear down my joints. I'm a 5'8" female
weighing a flabby 140ish. I'd like to tone up. I don't have a gym
membership, but my apartment building has treadmills, bikes and eliptical
machines. I always head for the treadmills because I feel like running is a
more productive work out for me. What would you recommend I do to spice up
my work outs and tone up? I usually have about 40-60 minutes per work out
session. The great outdoors is also an option for my work out sessions.
Thanks for your help.
Marty Gallagher: Wear out your joints? I guess I better keep an eye out for
that as I enter my fortieth year of hardcore lifting. I've never had any
back problems and other then a delicate left shoulder have ad zero problems
related to my crazed physical activities.
What can I say ? lifting weights under supervision would offer you the
greatest physical lift. Diet is key and you make no mention of it. Unless
the diet is coordinated with exercise, you'll not make any significant
change in your body. Enjoy your cardio but try and add some progressive
resistance training and develop a diet approach.
Northern Virginia: After spending most of my 30 years on this
planet as a morbidly obese lump, I decided to get myself into shape. I
started eating properly and doing cardio, and added weight lifting into the
mix to keep from losing the muscle I had built when I was hauling around
325 pounds. It turns out that the strength gains were far more than I ever
imagined, and lifting is now my favorite activity. I've lost almost 90
pounds and have about another 50 to go. Here's the problem: my weight
lifting so far has been very simple (3 sets of 8 reps per exercise, add
weight when it gets too easy), but I can already tell that I'll have to use
much more precision to keep making gains as I try to lose the last of the
excess fat. But getting more precise, especially with no
particular goal in mind, will probably take some of the fun out of it for
me and make it more of a chore. Do I need to set some goals to shoot for,
or should I just keep lifting as I have been and have fun with it, even if
the gains slow down?
Marty Gallagher: If your lifting is constructed around the key exercises
(squat variations, various types of bench presses, deadlifts, pulls and
related back work, calves, hamstrings and arms, then I'd say, relax with it
and flow along ? for a while ? using the Weider "Instinctive Principle." On
the other hand if your training is loaded up with cotton-candy fluff
exercises like lateral raises and all manner of comfy machines that cost
more then my Monster Truck, then you need to tighten up. For big strong
guys the lifting is easy and fun ? how about cardio and diet? Why no
mention of these equally fertile progress modes?
Marty Gallagher: Washington, D.C.: Marty - What are some good shoulder exercises
with free weights? I have a tough time thinking of any other than seated
overhead press. Thanks!
Marty Gallagher: Go to the book store, buy an black expresso and wander
over to the fitness section and take a few minutes and go through the books
looking for exercise ideas. You don't even have to buy the sucker ? just by
seeing an exercise you'll be able to grock the idea behind the exercise and
take it home in your mind. Bird and Dizzy would go to the musical stores
and browse through all the classical and pop music books stealing the riffs
just by reading them off the page. There are a ton of overhead press
variables: seated with bar, standing with bar, seated with dumbbells,
standing with DBs, Smith machine seated, wide grip behind the neck,
moderate grip to the front, Arnold Press, reverse grip overhead, explosive
push, purposefully slow push, high reps, low reps, moderate rest, long
rest, no rest, drop sets?.I haven't even started on lateral raise
variations.
New York, N.Y.: Hi there-
I am a 29 yr. old female who played a lot of sports in high
school and college before I moved to NY-thus ultimately changing my
lifestyle. In the past year I have lost a lot of muscle and gained fat in
pounds. I am not obese by any means, but need to lose about 15. I know that
I cannot maintain my active lifestyle from when I was a teen, but am
willing to put in some exercise. I have joined a gym-I love the eliptical
lifestyle machines...But I am waery of getting into weights because I don't
want to be "big". I want to trim down and then tone...what is the best
strategy in terms of balancing cardio and weights at the gym to achive this
goal?
Marty Gallagher: Split your available training time 50-50 between weights
and cardio ? plus get dead on a serious diet. All three modes, eating,
lifting and cardio combine to create a physical synergy wherein the sum
exceeds the logical total of the individual parts. The Tripod of Fitness.
Swimming lady: Marty, are you familiar with the book "Escape
your Shape," by Edward Jackowski? His theory is that we are all different
shapes, and therefore our workouts should differ in some respects to
account for that. As an "hourglass," for instance, I should do high
repetitions, low weight. (Actually this is exactly what you said I should
do to get ready for my lake swim in July, but presumably for different
reasons!) A "ruler" (straight up and down type) should do more work on the
midsection, and use higher weights, and so on. Just wondered if you thought
there was any validity to the overall idea.
Marty Gallagher: Unless I could read the book I could offer no intelligent
comment. Bodybuilders have sought to correct perceived symmetrical
imbalances through muscle specialization for fifty years. If a man has
Narrow shoulders and wide hips he's likely a prime candidate for
powerlifting and a poor candidate for bodybuilder. The ideal structural
shape for a bodybuilder is wide shoulder clavicles, wasp waist, and
miniscule hips, flaring into proportional thighs and calves. Larry Scott
was a wide-hipped, narrow-shouldered boy who specialized in deltoid work.
By building up two of the biggest cannonball deltoids ever, Larry added
muscle width to his narrow skeletal framework and added visual width to his
shoulders.
Alexandria, Va.: Power yoga moves more than hatha or kundalini
(also known as cardio yoga), works on strengthening and lengthening power
centers in the lower back, hip and abs. It works on using the mind to deal
with the discomfort of holding a stretch or pose, using breath to control
your emotional response. I've used a couple of videos from Baptiste before
I lift and feel less tight and stiff after working out hard.
Marty Gallagher: If I had access to a good yoga teacher out here in Dog
Patch I'd definitely sign up for a class, regardless the particular brand
of flavor. I like the post-stretch ease in mind centering.
Englewood, N.J.: Marty,
I have one leg slightly shorter than the other. This gives me
some awkwardness running therefore my biggest form of cardio excerise is
through cycling. However, I'm afraid I'm not getting enough variety. Is
there any other cardio program you could recommend?
Marty Gallagher: Power walking, swimming, various cardio machines, aerobic
classes?.
Washington, D.C.: Hello Marty-Man,
Regarding breathing and deadlifts and squats: I like to breath
at the top and bottom of each deadlift, and only at the top on squats.
During the actual lifts my lungs inflated and by torso muscles contracted;
I don't inhale or exhale during the motion itself. This necessitates a
pause at the top and bottom of the deadlift, and at the top of the squat to
breath- no "touch and go" for me. Am I doing this right? How do you
recommend doing these movements? If it matters, I weigh 185 and deadlift
275x5 and squat 200x5.
Thanks, Mark
Marty Gallagher: Sounds like you're making some good progress so let's not
lose focus.
1. Squat ? inhale in perfect synchronization with the descent. Inhale
like you were trying to suck all of the air out of the room. Your lungs and
gut are maximally full of air as descent becomes ascent. You can exhale as
you reach the top ¼ of the rep stroke. Time it so the air is completely
exhaled as you lock out your knees. Begin anew.
2. Deadlift ? stand erect over the bar and inhale as you stoop to grab
the bar. Acquire your grip quickly and as you drop your butt and assume the
'take-off' position, inhale a little more. Now push hard with the feet and
break the barbell from the platform.
Fairfax, Va.: How do I know if an injury is a muscle pull or a
stress fracture? In either case, is it okay to work out through the pain?
Marty Gallagher: It is never okay to work through serious pain. Go get an
x-ray and find out.
Silver Spring, Md.: Ever since Sept. 11 I have had trouble
sleeping because of the military plane flyovers 24/7. This has effected my
workouts. I noticed when I vacationed last month away from Maryland, my
body resumed its pre-Sept.11 stamina when I worked out. But now that I am
back, I am falling into the same broken sleep pattern. I am finishing my
new workout room/sleep room, which will allow me get back to my normal
eight hours of uninterrupted sleep. But until I complete the work (I'm
doing the work myself), do you have any suggestions how I can get back my
energy to go back to my routine of heavy workouts two on, one off? Thanks.
Marty Gallagher: I am an easy sleeper whose never had problems sleeping
under any circumstance. My wife thinks I'm narcoleptic. I read before
sleeping. It makes my eyes tired, occupies my brain (preventing random
thoughts) and puts me to sleep. Why not bone up on a novel before bed?
Arlington, Va.: Hi have a basic question as I'm getting into a
regular cardio routine. Will any form of cardio exercise work to remove fat
from the entire body? I have found that I really like using the stationary
bike but it doesn't give my middle much of a workout and my abs are really
the place that could stand to lose the fat. I'm a petite female in good
health just looking to tighten my abs. I'm working out for 30 minutes,
three times per week, at about 70% of my heart rate.
Marty Gallagher: The goal of cardio, regardless of exercise mode, is to
systematically elevate the heart rate. As the great Bill Pearl once told
me, "The heart doesn't really care how it gets elevated."
Texas: Marty: Here's a question you probably don't get everyday,
but I'm sure thousands of women would like to know. Is there anything that
can be done from a fitness standpoint to correct asymmetrical female
breasts. Specifically, I'm talking about one breast being bigger than the
other. If there is, I would really like to know, otherwise I guess surgery
is the only option.
Marty Gallagher: Sorry, I'm drawing a blank?.
Washington, D.C.: Marty --
Thanks for doing the chats -- and please keep doing the question
dumps.
I am 5'9", 160 pounds, small-frame, 26-year-old. I follow your
tri-pod theory. My question concerns genetics and each person's gentetic
potential. How much of our potential is limited by our personal genetics? I
know I will never be the size of a Dorian Yates/Lee Haney. But when I set
my long-term size and strength goals, how realisitc should I be? Is it out
of the realm of possibilities that I could grow and work to the size of,
say one of those Men's Fitness mag models?
Thanks coach.
Marty Gallagher: Hell, my ten-year old daughter could develop a physique
equal to the magazine male model types. Lift weights and grow some muscle,
learn how to eat so that you fuel muscle growth but starve off body fat.
Regardless of how much genetic potential you are blessed with, you can
significantly, radically improve whatever hand nature delt you.
Washington, D.C.: Hello I'm very new at this excercise thing. I
just joined a gym and I do the elliptical for 45 minutes. But I wonder if
I'm doing it right -- I get my heart rate up, but I'm not huffing and
puffing. I get more tired if I run for five minutes and my legs aren't sore
afterwards. I'm thinking it's because gym machines are lower impact, but I
don't want to be doing it wrong. Thanks.
Doing cardio without defining the intensity by monitoring heart rate is
like lifting weights without knowing the poundage. How can you quantify
intensity without knowing your heart rate? You could have a set distance
that you cover in a specific time and attempt to improve the time each
outing. How about going further while limiting yourself to the same time?
Arlington, Va.: Coach,
Making some good gains on a program you gave me about six weeks
ago. I am still seeing results so I will continue for a few more weeks. One
sticking point for me has been bench, though. I am up to 275x3 on my 5 rep
all-out set and I can't seem to get 5 after 3 or 4 sessions. My last set (8
pause reps at 235 and increasing 5lbs a session) are going great. It's just
that top weight set. What can I do to bust through this? I really want to
be comfortable at 300lb bench for reps. Thanks for your help.
Marty Gallagher: Time for an all-new rep approach ? you're toast with the
5's. No big deal; try this. 135x15, 165x8, 195x3, 225x1 then 250x5 for
three sets. Then 225x10. When you do 250x5x3, jump to 255x5 for 3 sets in
the next session. We will attempt to drop back 10, punt, try a volume
approach with a lesser poundage and seek to build back up in this fashion.
Austin, Tex.: I seem to have come down with a bit of a cold but
am reluctant to sit out another day's exercise session, since I went easy
Sunday and did nothing at all yesterday. I probably shouldn't do my step
class tonight, but I definitely need to do something. What do you
recommend?
Marty Gallagher: How in the hell would I know.
Washington, D.C.: Marty: Using Creatine as a work-out boost for
only two months. What are your thoughts on the effectiveness and safety of
creatine monophosphate? I've thought of using it for a short period of two
months, in conjunction with working out, to build muscle in my not well
developed upper-body. Would you recommend using it for such a short
period? Would I retain the muscle after the two months? I'm hesitant to use
this supplement for the long term. Have you ever used it and what were the
results?
Marty Gallagher: For "only" two months? You need to come off this stuff for
a while. You're due to come off for an equal time to let those clogged
receptor sites clear out. I don't use creatine on account of it's a royal
pain in the glutes to remember to take it 3-5 times a day.
Washington, D.C.: Marty,
I am a 37-year-old woman, 5'10" and have reduced from an
all-time high weight of 181 to 161 in about five months, and am hoping to
get to a solid 150 in another couple of months (college weight). My
question is one of encouragement: I really want to be in the best shape of
my life and look better than I did at 21. Is it possible? Thanks.
Marty Gallagher: Hell yes! My wife got carded again last week at the
restaurant and looks far better at 35 then at 21.
Dakar, Senegal, West Africa: Hi Marty, I am vacationing in West
Africa, but live in Washington. Question is: After five weeks of not
exercising at all (I'm 5'9", 38 years, and 16lbs, female, work out
regularly four times a week with 30 minute cardio varied and 30-60 minutes
of weights split upper-lower and have been doing this for at least six
months.) what is the best way to get back into my usual routine? (sorry no
question marks on this keyboard) Would it be better to just do my normal
routine but take the sets down to one or two for a couple of weeks, or go
all out but only two days a week, etc.? Thanks much.
Marty Gallagher: The first week back I'd do two cardio sessions and one
weight session forgetting all about poundage and intensity. Just enjoy the
workouts. The second week I'd add in another weight and cardio session and
increase the intensity/poundage slightly. By week three you should be able
to recommence your old template.
Visalia, Calif.: Hello,
My question for you is, what do you know about Callanetics and
is it a program you would recommend? My situation is that I live a very
long ways from any gym, and am interested in something I can do at home. I
use a ski machine 20-30 minutes a couple times a week, lift some light free
weights, and have just started a yoga class. I am looking for something to
help with overall toning. Or maybe there is something else that you could
recommend that I could do at home?
Marty Gallagher: Not familiar with callanetics. Can't you just get better
at what you're doing? You're lifting, doing cardio and stretching ? why
can't you concentrate on these three incredibly rich endeavors? Watch out
or you'll become a fitness poseur, flightily hoping from one pursuit to
another, never obtaining the marrow of any?a mile wide and an inch deep.
Akron, Ohio: I am a 60-year-old classical musician, 6'2", 175
pounds, a regular swimmer. Two years ago, I went to the assistant strength
and conditioning coach at the university where I teach and, in several
lessons over the past two years, he taught me two sets of strength and
conditioning exercises which I have done steadily, twice a week, for this
entire period. As any kind of injury risked ending my career (I am a
cellist), I have concentrated, with his help, on doing the exercises slowly
and correctly, with good form, with very modest ambitions and gains in
strength.
Marty Gallagher:
Starting with five-pound dumbbells, in February 2000, I am now up to using
271/2 lb. dumbbells in exercises like the bench press and have not injured
myself once. My "coach" has taken another job and I would appreciate your
evaluation of my routines. I have no trouble with discipline: I do the
routines at home with a set of dumbbells and a good exercise bench. I have
moved up by 2 1/2 pound increments for each dumbbell, over these two years,
when I can fairly easily do 12 reps of each exercise.
Day 1:
Dumbbell bench, 3 sets
Shoulder circuit (lateral, front and bent over raises) 2 sets
Upright row 2 sets
Isolation curl 2 sets
Triceps extension 2 sets
Squats, with weights 3 sets
Calf raise, with weights 2 sets
Walking lunge, with weights 2 sets
crunches 3 sets
Day 2
Incline bench 3 sets
Shoulder press 2 sets
1 arm row 2 sets
Hammer curl 2 sets
Triceps extension 2 sets
Calf raises 2 sets
Squats 3 sets
Bench step up 2 sets
crunches 3 sets
When I finish a set for the upper body, I set a timer for two
minutes and do as many reps of the lower body exercises as I can before the
timer goes of, then I move on to the next set of upper body work. Each
routine takes 45-50 minutes. I should add that this two years of work will
continue for life: I find it demanding but the sense of well-being in
return for the effort is significant and I am stronger now than I was as a
young man. Sorry for the length of this question, your answer is much
appreciated.
Celloman
Marty Gallagher: I would suggest a new routine using the same frequency and
duration but stacked with different exercises using different rep
sequences. If you would actually try something radically different let me
know ? I don't want to go to all the trouble if you're content with what
you're doing ? and it sort of sounds as if you're pretty attached to
current ways and modes.
Sterling, Va.: Marty, what is a good meal replacement at lunch
for people on the go? Can you recommend any nutrional bars/snack items that
are easy to carry around?
Marty Gallagher: I put two servings of dry protein powder in a small,
inconspicuous Tupperware shaker. When I want to activate it I walk to the
water fountain, fill the shaker with 6-ounces of water and drink it. The
whole procedure takes about a minute. In the wilds I add canteen water.
Plus I always carry 2-3 sports nutrition bars. Take a look at the combined
nutritional statistics,
Protein carbs fat sugar
Sports bar 16 30 3 0
Protein shake 34 3 0 0
Total 50 33 3 0
Does that kick nutritional buttocks or what!
Washington, D.C.: During the trim-down phase, is there a general
rule to follow regarding poundage and reps? For example, 80 percent of
poundage, and say 20 percent more reps.
Marty Gallagher: The best weight training compliment for a fat-oxidizing
program is a routine that stresses volume over intensity while increasing
both frequency and duration. The idea is to use higher reps, reduced
poundage, less rest between sets and exercises, more exercises utilizing a
rapid pace. Sessions are more frequent and longer. You can train more often
and longer if you are not using the bone-crunching poundage utilized during
a mass-building bulk cycle. Kicking up the reps forces you to use less
poundage. You seek to 'feel' the weight throughout the length of the rep
stroke. Burn Baby Burn!
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