| Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, March 11, 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 - I want to jump right in and get started as there already seems to be a pretty big pile of questions...I heard a grapevine rumor that IFBB star Flex Wheeler died of kidney failure - has anyone heard anything on this? I interviewed Flex at length a few years back and we got along famously and talked training at great length.
Washington, D.C.: Thanks for great advice. I used to have the same reaction as some posters to one of your common hints on maximizing cardio -- "I can't work out before I eat breakfast." Well, JUST TRY IT! Stop picking apart his advice, and take a few weeks to see if it works for you. If it doesn't, you've lost very little. Empty stomach workouts didn't kill me like I presumed they would, and pushed me over a plateau (along with lifting heavier weights). Thank you. Marty Gallagher: Plus you can eat protein and even a little fat and not disturb the low glycogen status the occurs as a result of coming off the sleep cycle. You could have eggs, or a protein shake for example - performing cardio when glycogen stores (the emulsified form of carbs) are low accelerates the oxidation of body fat.
Arlington, Va.: I’m on my Mass Gaining program/diet right now. I have been doing the mass gain/fat loss program for about 1 1/2 years and have gained 20 pounds of muscle. I currently weigh about 185. I eat 6 times a day of high protein foods/shakes. Recently I have been eating a lot but not gaining any more pounds. I’m on week 9 of my mass gain program. My work out is 3 times a week Chest/shoulders/triceps
Bench
Shoulder press
Kickbacks Legs
Squat
Leg Press
Calves Back/biceps
Bent over row
Lat pull downs
Bicep curl I have been doing the same type of exercises for a while now. Do you think the best way to solve this problem of no more gain is to change the exercise OR try to just put on more weight on each exercise? I feel that if I put too much more weight on right now I won't do the exercise in good form.
Marty Gallagher: Anytime I eat a lot and don't gain, I start thinking maybe its time to head back the other direction.
Are the poundages still improving? As long as strength improves (as evidenced by extra reps or more poundage) hold the course: if gains screech to a sudden halt, end the process and double-back: embark on a fat reducing cycle.
Alexandria, Va.: Although I have been doing cleans, power presses, and deadlifts for a couple of years, I've never been happy with my form. Do you have any tips on where or how to learn proper powerlifting technique? Marty Gallagher: I suggest that all serious fitness fanatics, the kind serious enough to include raw and primitive exercises like squats, power cleans, deadlifts, heavy rows and overhead presses, periodically drop the poundage and 're-learn' the exercise.
Drop the weights way down and concentrate 100% of your efforts on busting through to the next level of technique. Take 3-4 weeks and really learn how to do a movement. Over time add back poundage but never sacrifice technique for poundage as you climb out of the poundage cellar. You'll never regret working hard on technical improvement and doing so will lay a foundation for big gains down the road.
Eating in Arlington: Hi Marty!
For maximum energy the morning of a high-intensity aerobic workout (i.e.: soccer game, race), when is it best to carbo-load? Or, is high protein better? Is it true that it takes 2 days for complex carbs like pasta to kick in? Also, due to nerves on game day, I tend to have difficulty eating up to 24 hours before; what would be a good source of energy before the event that is low in bulk and thus may avoid making my stomach churn? Thanks for your help! Marty Gallagher: There are some problems...
1. you can't effectively carb load unless you carb deplete for 3-4 days beforehand. Only by depriving yourself of carbs and then re-introducing them in a big way on game day can you realize any energy benefits.
2. I don't know how wise it is to eat a bunch of food and then run at break-neck pace up and down the field - couldn't you just do like the rest of the hardcore and eat a little something, down a 16-ounce 7-11 coffee, hit the head and get out onto the field?
Fairfax, Va.: Hi, Marty. How important is stretching before resistance training and how much is enough? I pulled a muscle last week, and a coworker suggested that it was because I didn't stretch adequately. I'm warming up for about five minutes, then stretching for another five before lifting any weights. Marty Gallagher: 1. I never stretch before lifting - what a complete waste of time.
The reason we do 'warm-up sets' is to warm-up the target muscle before busting a cap in the muscle's butt...
I used to see these poor idiots training under Tommy Personal Trainer and doing these elaborate stretch routines and taking longer to stretch before hitting the weights than it took me to go through my entire weight routine. Plus, since they were stretching on cold muscles they were getting more injuries stretching than lifting!
I stretch the target muscle between sets; this 'resets' the muscle, improves range of motion and doesn't add a single second to the length of the weight routine.
Connecticut: Heard a great quote today that sounded like something you would say: "One definition of insanity is doing the same thing and expecting different results." Party on, Coach! Marty Gallagher: I use that about every third week but it goes like this, 'one definition of STUPIDITY is doing the same thing over and over and expecting diffferent results'
People who once got nice results from a particular exercise routine institutionalize it, make it a religion, a cause and from that day forward refuse to change a thing - of course they never see any more results.
This is a perfect example of....
Hagerstown, Md.: Marty, thanks for the chat. I am male, 44 and 208 lbs. My goals now are to lose fat/weight while losing as little muscle mass as possible. I'm working out at 5 a.m now instead of evening. Weights for 45 minutes, treadmill for 30 minutes. I know you advise to do cardio in the a.m. on empty stomach, but am I actually burning muscle by lifting in the morning without eating? Or am I on the right track? Thanks. Marty Gallagher: Do I exist in bizzaro-world?
Didn't I just get through saying that you could eat protein - and even a little fat - and not disturb low glycogen-status? You could eat a rib eyes steak and a dozen eggs and not break the low glycogen post-sleep status.
How about consuming a zero cab protein shake first thing? I have one that delivers 34-grams of high BV protein, a miniscule 3-carbs, zero sugar and zero fat. Drink that thing and go and do some cardio...
Am I the only coffee freak left? Am I headed to the same fate as Honoree Balzac? Dead from burning his stomach out with an estimated 44,000 cups of triple strength java by age 54?
Austin, Tex.: Marty:
What do you think of fitness magazines that sell advertising space to hoax and/or unhealthy weight loss remedies? How can they in good conscience do such a thing? Surely they can sell space to healthy, legitimate products. Marty Gallagher: What planet do you live on? Perfect World? Ad revenue allows the magazines to make payroll, pay for business trips, keep the rent paid and the wheels of commerce greased - you expect scruples from those who scratch and claw for survival.
Arlington, Va.: Good afternoon, Coach. I have recently run across information on two hamstring/posterior chain exercises that I was previously unfamiliar with -- the glute-ham raise and the reverse hyperextension -- any thoughts on these as opposed to standard leg curls -- I have heard that they may be better assistance exercises to improve strength in the squat and deadlift. Marty Gallagher: By all means try new exercises out on a regular basis. Make it a process of self-discovery. Earnestly try new exercises: do them technically correct and be persistent - try them for 2-4 weeks and then draw some cold conclusions based upon empirical data of your own personal experience. Become a fitness exercise scientist.
Denver, Colo.: When is the best time to have a meal after your workout? Right away? Wait for an hour or so? What are the benefits of each? Marty Gallagher: I like to drink a shake containing whey protein, malt dextrin carbohydrate power and creatine moohydrate (mixed with cold water) about 3/4's of the way through my workout. First, since it's liquified, this smart-bomb shake gets into my system almost immediately. The carb powder provides me a boost right about the time I am running out of gas. I've pounded the tar out of my body but still have a few exercises to work through and the carbs energize me right when I'm bonking. Second the protein/carb/creatine mixture is perfect replenishment for my shock-blasted muscles. I have self-inflicted trauma on the target muscles of the day and by dousing them with high bv nutrients, I provide them with exactly what they need to effect recovery, repair and growth.
Rockville, Md.: Marty, I'm 6'-0", 26-year old, male 230#. I'm hitting the tripod pretty hard, with reps of 15. My diet is pretty strict now, but I'm losing a lot more weight than 1#/week. I lost about 10 lbs. in two weeks. My strength level is staying consistent, but should I be concerned? Marty Gallagher: Rock and roll!
How do you feel? Are you a beginner or intermediate? If you workout poundage isn't suffering and if you energy is good, I'm inclined to say - run with the ball!
It'll peter out soon enough on its own - why not see where it heads?
Alexandria, Va.: When I do the French press (or similar behind-the-back triceps extension movements), my shoulders feel kind of unstable and wobbly. It doesn't hurt, and I don't have any shoulder problems, but it feels sort of like they want to pop out of joint. I'm guessing that I'm doing something wrong. Got any form pointers for this exercise? Marty Gallagher: Just find another tricep exercise...There are roughly 25-pages of tricep exercises, 3-4 exercise per page, in Bill Pearl's encyclopedia of exercises dedicated strictly to T-exercises. With dozens of really excellent tricep exercises just steer clear of those exercises that seems potentially injurious...
Falls Church, Va.: Coach- Maybe a stupid question, but, after lifting day in and day out for so long, are you still personally seeing growth results? Marty Gallagher: I was 242 last September at the peak of my strength cycle - today I was 216 and I am headed to 199. (I think)
As I age the target shifts but I still shoot at targets...
Arlington, Va.: Marty,
What's your prescription for building huge lats? Do rows target the lats more than overhead presses? Marty Gallagher: Overhead presses are for deltoids.
I would say become a chin master - all types and kinds, with and without poundage. After that, when you're ready for lat-grad school, become a deadlift master.
Washington, D.C.: Sorry to make you repeat yourself but I am still a bit confused. I too work out at 5 a.m. (weights and cardio). Am I losing all my hard earned muscle if I do not have some protein before I head to the gym. I tend to just dash out and start my eating day at about 8 a.m. Marty Gallagher: Don't worry about it! The fat burning benefits you'll derive from cardio on an empty stomach will far outweigh any and all of your concerns - plus, the minute the workout is over, you could have a meal or a sport nutrition bar or a shake. Jump in the pool the water's fine!
Damascus, Md.: Mighty Mouse's neighbor here, signing in for a quick once-over of my current weight-lifting routine. Hopefully this will take me into April, hubby and I are both up for April. Here is what I have been doing weight-wise (cardio is 5 times a week for 30 mins)
Monday - Legs and Shoulders
squats - 2 sets of 12, 95 pounds using a power rack instead of the Smith machine (although I had to go down in weight)
Leg Curls - 1 leg at a time, working to 2 sets 12, 30 pounds
Calf raises - 2 sets 24
Shoulder press - 2 sets 12 (can't make second set completely yet), 25 pounds
lat. raises with incline bench 1 set 12 8pounds Wed: Chest and Tris
Incline Chest 2 sets 12 25#
6 pushups
tricep - french press with 20# bar 1 set 12
french press with 15# dumbells 1 set 6
rope pull downs 40 pounds 1 set 12 Fri:
Assist. pullups 1 set 12 80pounds
Assis. wide grip pulls 1 set 12 80 pounds
narrow grip chins 2 sets 10 80 pounds
Alt. bicep curls 15 pounds 1 set 12
Concentration curls using back of bench 1 set 12, 15 pounds then 1 set 4 at 10 pounds, 1 set of 12 at 5 pounds. Changing the squats to the power rack helped give a change of pace, but the bicep routine is getting a bit old. But, to be honest, I have notice a huge difference in biceps, chest and especially shoulders from the past 6 or 8 weeks of working, so something is happening! I've been good with cardio and the eating is getting better, even if it is a constant struggle. Thanks for the help! Marty Gallagher: Would you be so kind as to give me a phone call?
Silver Spring, Md.: There was an incredibly bad piece on Pilates this morning in the Washington Post. The journalist had the opportunity to interview the last original student of Joseph Pilates and spent more time asking whether Pilates led his classes in his underwear and bullied his students rather than asking about the real value of Pilates some of the nonsense thrown about by Pilates instructors. I refer specifically to the long vs. short muscles and spot reduction in fat. BTW, saw where Weider publications was bought by some supermarket tabloid empire and had a lot of their staff laid off. Marty Gallagher: Hey - what can I say - I've never tried Pilates or really even witnessed it so I have no opinion. As far a weider goes - could you forward that to me? E-mail is MGSO@supernet.com
Houston, Tex.: Marty: Two or three weeks ago, I submitted a question about motivation problems. You responded a week later in your follow-up section. I was quite surprised by your harsh answer, telling me to give up. What kind of response is that from fitness professional who should be a positive and motivating force? I thought you would be encouraging, hence my question. Anyways, just so you know, no thanks to you though, I've actually been doing great in the time since I originally wrote. Enthusiasm comes and goes, and one should always be encouraged by fitness professionals to continue on. Most especially since any exercise is better than none, people should be encouraged to do whatever they can, even if it's just a little. Marty Gallagher: And yet you are still here - my intent was to shake you to your fitness core and cause you to fundamentally question you motivation: everyone spoon feds fitness folks these days and sometimes we have to confront super-basic issues: is fitness for me right now? Is a half-hearted effort really better than no effort?
Sometimes a total and complete break is required. Other times a person needs to be asked - do you want to be doing this and if you do can you do it in a way that injects a little joy into the renovation process?
I would like to think that my response caused you to reevaluate your fitness commitment and after some soul searching you decided to stay with it.
And here you are - so let's devise a routine that breaks you out of your funk - you need to help me devise a regimen loaded with contrast. As Monty Python used to say "and now for something completely different."
Washington, D.C.: I know that you are friends with the trainer to the stars -- how do those celebrities who are known for their drinking, eating, partying etc., keep those washboard abs? Marty Gallagher: They might party hard but they work hard when they know that in 6-months they have to do a nude scene or a shirtless scene - and fat ain't flattering or sexy...
Marty Gallagher: Okay - I need to take off now.
Look for detailed answers to these questions next week; they'll be posted at the end of next week's clambake. If you had a question left hanging from last week, check for it now....
3-4-03 Questions
Alexandria, Va.: I've been doing deadlifts with my knees bent, as you've said before that straight-leg deadlifts can be dangerous unless you have absolutely perfect form. So I bend my knees as I lower the weight to the floor, then straighten them as I stand up. Is that correct?
Marty Gallagher: You see this worries me…chances are you are doing the lift incorrectly and I have a strong aversion to contributing to more confusion. The deadlift is not a lift to be trifled with as incorrect performance can end in injury – correctly performed this is the finest of all back exercises. Are you a beginner or intermediate trainer? How long have you been weight training? Sets, reps and poundage? Alert me to the specifics.
Bethesda, Md.: Hi, I recently purchased the Winsor-Pilates workout DVDs. The menu included is pretty strict. What type of diet should I be on to get the quickest results? My goal is to tone and strengthen, not to lose weight. Thanks!
Marty Gallagher: What a question. How about providing me a few basic details.
Alexandria, Va.: I'm trying to find that happy place between not lifting enough and lifting too much. I think I might be doing too much weight because my last few reps on most exercises just about kill me. I'm a beginner, so I'm not looking to go to failure at this stage, but I also don't want to make things too easy on myself.
Marty Gallagher: It must be my day in the barrel – can you give me a few more details? What exercises, sets, reps and frequency are you using? How can I answer the question based on such a scanty amount of information, “I might be doing too much because the last few reps are killing me.” That could be a good thing or a bad thing: does that mean you are making the last few reps but they are difficult? (that’s what we want) Or does this mean that your missing the assigned reps altogether?
Falls Church, Va.: What is the best way to equalize strength on both sides of your body ... more reps, more weight on one side?
Marty Gallagher: How am I supposed to answer this 21-word query with and retain any modicum of credibility or seriousness? Are you lopsided?
Washington, D.C.: Hey Coach, I think I have a pretty good diet and try to "pyramid" my carb intake over the day but sometimes I really crave pasta in the evening. Is there a low carb pasta out there that you would recommend? Through some research I found Pastalia which seemed pretty low in carbs. Thanks!
Marty Gallagher: Thanks for the intelligent question; in most cases low-carb means dropping from an outrageous number of carbs to ‘still a lot of carbs’ – honestly the earlier in the day you eat refined carbs the better. This gives the body the remainder of the day to work off the insulin-spiking effect of ingesting refined carbohydrates. The very worst time to ingest a bunch of refined carbs is right before retiring for the night.
Burke, Va.: Hi,
22-year-old female, 5'5" 135 lbs. Got a bunch of questions for you. I'm doing taekwondo 2-3hrs (includes warmup/stretch, plyos, very intense) on Mondays Wednesdays and Fridays. Climbing about 1x a week for 3-4 hrs (Thursdays or Saturdays). Gym other days. I've gained about 10 lbs. over the holidays (mix of too much eating of rich foods and drop in exercise), would like to lose that and 5-10 on top of that. I'm pretty muscular and strong (I build muscle easily), in good cardiovascular shape, right now just want to focus on getting rid of the excess fat. I'm mostly doing cardio at the gym -- erg, ellipticals, non-impact stuff. Is there really a difference in how hard I should be pushing myself during cardio if my goal is to burn fat? On the ellipticals I use there's a "fat-loss zone" and a "cardio-zone" (cardio is higher). How many minutes of cardio should I aim for? Am working on getting diet under control. However, I have no idea how many calories I am using in a day so I don't know how many to consume. How do I figure this out? And when you say to eat every 2-3 hours to stay in positive nitrogen balance, does that mean I have to fit my workout in between those meals? Or can I eat at 4 p.m., workout 7-9 p.m. and be okay? Knees are hurting going down stairs -- what to do? I had my ACL reconstructed 2 years ago so they've been somewhat sensitive to hard ground, high impact, since. Have been lifting legs a little to try to help that; doing leg presses, extensions, and hamstring curls (to keep them in balance). But should I be lifting light w/lots of reps, or heavy with few reps? You mentioned that leg extensions are harmful on the first 1/3 -- so if I say that at 0 deg my legs are fully extended, do I start at about 60 deg?I also just pulled my upper hamstring during taekwondo. What can I do to rehab it and strengthen it? What do you suggest I do - at the gym, on non-gym days?
Sorry for all the questions, and thanks for your help!
Marty Gallagher:
1. You’re doing lots of cardio with lots of variety so just keep doing what you’re doing.
2. I’d fit in 2-3 weight session a week, each session should last no longer than 1-hour.
3. The key for you is diet. Eat about the same amount as you burn off on a daily basis.
4. If you are looking to shed body fat and retain muscle, eat clean protein and fiber carbs.
5. Cut out sugar, cut refined man-made carbs, eat some starchy carbs but not too many.
6. Do you drink beer or booze? Lots of carbs in beer.
7. Every 2-3 hours is optimal, not required.
8. For someone with torn acl’s and sore knees you sure do lots of knee-pounding exercise
9. If you insist on pushing through pain you’ll re-injure the knee.
10. Any exercise causing knee pain should be dropped immediately; find a substitute.
Worcester, Mass.: Good Afternoon Marty,
I am lifting again after a two year hibernation. I have a habit of doing really well in the gym for 3-6 months and then hurting myself and quitting. Looking back I am sure my form is good and maybe I just added too much weight or too many exercises too soon. A trainer at the gym suggested I keep to a 12- 15 rep / 3 set routine for at least 6 months and increase the weights in the smallest increments possible before moving to 5x5s or supersets or splits, etc. I am 35-years-old. I am lifting weights 3 times/week.
Alternating between:
day A: squat / flat bench / lat pulldown
day B: dead lift / bb rows / miltary press
I plan on adding more lifts but the above seems to have been a good start. In my off-days, I can't wait to get back to the gym. I am walking at a good pace 3x/week and stopped drinking soda and eating candy. The diet and cardio can improve but it is in the gym that I always get in trouble ...Any suggestions or comments would be welcomed? Thanks!
Marty Gallagher: How’d you get injured? This looks fine for now. Hold the course until results either fail to get traction or peter-out.
Alexandria, Va.: How accurate do you think treadmills are in terms of measuring distance compared to running around a track, outdoors, etc.? Due to the weather, I've been relying on the computer of the treadmill to tell me how fast I'm running a certain distance and would like to know if it's a good indicator of my performance on a track or on the road (I realize outdoor wind, hills, and other things may impact time, etc.)
Marty Gallagher: Probably the distance devices are relatively accurate. The math would be straight forward and based upon how many cyclical revolutions it takes to accumulate a mile distance. Does it transfer to road work? Somewhat but gradient is tough to duplicate indoors.
Frozen Tundra: Coach -- Right now, I only have access to weights on 3 consecutive days per week (MTW). Is it OK to lift 3 days in a row like that, as long as I mix it up? I usually do back/bi on M, legs/shoulders on T, and chest/tri on W, changing exercises/routines regularly. And I lift for 30-40 mins. each session. Is this basic schedule OK? (I do cardio on other days.)Female, 5'2", 135 lbs., age 34. Thanks!
Marty Gallagher: Try this:
Day one: legs, shoulders
Day two: chest, triceps
Day three: back and biceps
30-minutes is pretty damned slim…I do 2-3 sets each, two exercises per body part, one compound-multi-joint and one isolation exercise per body part.
Boston, Mass.: Question about overhead presses with dumbbells. I was doing a fairly light set, 40 lb. dumbbells, getting nice and warmed up. My right arm all of a sudden gave out with a fairly audible pop. It hurt like hell for a day and then got better pretty quickly. Now about 2 weeks later there is some very intermittent stiffness, but no pain. The consensus is that some small tendon was torn. Do you know of any common form problems doing those sorts of overhead presses that easily cause injury?
Marty Gallagher: My consensus is get some medical X-ray pictures taken; let’s find out what’s going on. The solution for a torn ACL would be different than the prescription for a muscle tear. You say it’s a small tendon torn? How do you determine such an exacting thing with any certainty?
Arlington, Va.: Marty, I am a dead beginner at fitness. I have decided to start slowly building up a running routine (I would like to build up to being able to run for 45 minutes continuously). I also am beginning a weight-lifting regimen. I experience intense soreness for a few days following weight lifting. Should I continue to lift while a particular muscle group is sore -- or should I give it a rest until it feels comfortable again? I think that this degree of soreness is just natural considering my fitness level, but I just want to make sure that I am not setting myself up for injury before I even make and gains. Thanks.
Marty Gallagher: The good news is that as you get adjusted the excruciating pain of exercise over time the intensity of the soreness lessens. I’d push through but use your common sense. Don’t hurt yourself but don’t baby yourself either.
Colesville, Md.: Hey Marty,
Your advice and my work have made for some good results for me so far. I am trying to lean out after a bulk stage and I am getting some results, but not very fast. I want to get lean to the point I have crisp ab definition. CLEAN eating, upped cardio. I can see progress, but it is awfully slow. Is it realistic to keep crisp abs all the time, or should you figure that in bulking stages you just can't stay that lean? Thanks!
Marty Gallagher: The optimal lean out rate is to add no more than 1-2 pounds a week – any more and a goodly percentage of body weigh lost will be equal parts fat and muscle. When you end up losing equal amounts of fat and muscle the end result is a miniaturized, identical version of your old fat self, just a little lighter.
Washington, D.C.: I have a question about the elliptical machines. They seem to burn a lot of calories quickly. I can burn a lot more on it in 40 mins. than I can equal time on the bike or other. Are these machines good? or is it an illusion. Thanks!
Marty Gallagher: Does the machine have any input for your body weight? If it doesn’t it’s bogus – a 300-pound man will burn calories at roughly three times the rate of a 100-pound athlete, even if they go for the same length of time using the same intensity.
Burke, Va.: I know you are a big advocate for doing free weights over machines. What is the best way to learn the proper form? Should I hire one of the "trainers" at my gym, get a book, a video? I am not very impressed with the trainers I see and don't know if I would be able to tell a good one from a bad one. If you think a book or video is best then do you have ones that you recommend?
Marty Gallagher: It’s tough to learn a lift by looking at still photos and I don’t have any videos I could recommend off the top of my head. Why not start using free weights and see what happens? Make it process of self-discovery. It should not require a lot of technique to learn how to do a proper bench press, incline press, overhead press or curl – why not try some free weights and see if you can feel your way through; I suspect as you go, you’ll be able to form articulate questions based upon your ongoing experience. You can always ask me.
The Morgue, D.C.: I added deadlifts to my Friday back routine two weeks ago. In order to preserve my shins I took the pad off the squat bar and put it on the deadlift bar. That cuts down on the discomfort from dragging the bar up my shins. Anyway, how many reps and sets of deadlifts should I do? I've been doing 3x12x90 (sets x reps x weight), and after that, I'm so tired I have a hard time doing anything else besides dumbbell curls.
Marty Gallagher: I suspect you are doing them so wrong that I would advise you simply drop them – I’ve never in 40-years of iron pumping seen a person put a pad on a bar for deadlifts and this alone suggest you are doing something horribly wrong. Bag them; you’re headed for injury.
Cabin John, Md.: I've been out of lifting for a while, but when I was in it, I had no problem with 3 day splits or 2 day HITT routines. I'm finding it really hard to get motivated back into it. Any tips for the prodigal weightlifter?
Marty Gallagher: Obviously the goal of a renovated body is not nearly as strong as your attachment to your current lifestyle. Once the strength, vividness and lucidity of the goal outweigh the realities of your lifestyle you’ll change some things. Right now you lack motivation and I have no magic spell I can cast to make you motivated.
Arlington, Va.: Marty,
Why do people recommend training the combination of back/biceps and chest/triceps? I tried this for the first time and could barely do any tricep work by the time I was finished with chest work. I feel as though the triceps are exhausted by dumbbell presses, pec decs, etc. Please explain! Thanks.
Marty Gallagher: How does pec dec exhaust triceps? That is a biological impossibility: the triceps are not used at all in a correctly done pec dec press. How much chest work are you doing? Please notate the exact exercises, sets and reps used – also; how long have you been using this routine? Just about every major weight trainer in the world groups chest and triceps together so explain to me why you’re different? Are you a physical anomaly different from the rest of the human race? Do you use a narrow grip in your bench pressing?
Arlington, Va.: Coach, stimulants have been in the news a lot recently. I was diagnosed with ADD in 1995 and was prescribed Dexedrine (the original schedule II amphetamine) daily for about a year. As you probably know, the drug totally kills your appetite. During that time I dropped 20 pounds without trying. When I finally couldn't handle the drug anymore and went off of it in late 1996, I gained about 40 pounds back over a year and a half. Since 1999, I've tried every single diet, exercised like a banshee, and done the Gallagher way (eat clean, lift, do cardio) but my weight won't budge. I'm 35, male, 5'9", about 200. Do you think the drug seriously damaged my long-term metabolism? In other words, did the unintentional side-effect of the drug (not eating for days) put me in permanent fat-storing mode? Thanks.
Marty Gallagher: Are jiving yourself? Perhaps subconsciously you want to go back on the drug.
1. It’s math Jack – take in X-number of calories; burn off more than you take in on a consistent daily basis and off comes the weight. Period.
2. Your mind is tricking you and seducing you into a dead-end cul-de-sac: “Dexedrine messed up you’re metabolism – you are a special case – the implication being that it permanently messed you up. I don’t buy it: eat less, exercise harder. Do so for a protracted period of time and body weight comes off; that’s a biological certainty.
Huntington, Va.: Marty,
For a 5'7" female weighing approx. 118 lbs., but who can only make it to the gym 1 day per week, and possibly do a jump rope for a 1/2 hour each day for the rest of the week, what all would you pack into that 1 day at the gym? The goal is to be as physically fit as possible, maybe even adding pounds as muscle. Thanks
Marty Gallagher: You want a lot for someone with such a small commitment. You want to be ‘as physically fit as possible and add muscle’ but can only afford 1 hour per week out of 168 hours available per week. You’ll be doing good just to keep from going backwards. I’d jump rope as often as possible and lift for one hour a week and see what happens. Someday when you’re able to make a real commitment we’ll devise a real fitness program. Between now and then just do what you can do with the time you have available.
Downtown D.C.: Marty,
I really get a lot out of your weekly chats. Thanks for making yourself accessible. Your advice and counsel keeps me motivated at the end of the day -- as I head out of the office to exercise in the pool or gym. Please help de-mystify something for me. I'm trying to adjust my diet, so my food "in-take" is less (yet balanced) as I increase my exercise routine. (Hopefully, I will carefully shed some pounds during this process.) In terms of "white rice" -- does this food/grain item, as a carbohydrate, add significant calories and pounds (as pastas are known to do) when consumed? Your advice will be appreciated greatly. Thanks!
Marty Gallagher: Think sequentially when constructing a diet:
1. First and forever: establish daily gross calories
2. Next, establish a multiple meal schedule
3. Divide the caloric allotment among the meals roughly equally
4. Select the foods; some foods are better diet foods than others
5. White rice is not the best not the worst
6. Allot a portion of daily calories to white rice – don’t go crazy
Knightdale, N.C.: Marty,
I've heard recently in the gym from regular weightlifters about the benefits of eating fresh pineapple. They say it aids recovery and has an enzyme called bromelain that helps break down protein for digestion. Do you know if this is true ?
Marty Gallagher: Every food has it adherents and its detractors – I would refer you to the above question: think gross daily calories first and foremost: if you want to allot a few of your daily calories to pineapple then do so.
Washington, D.C.: What is the most logical way to organize a three day split body routine?I've heard push-pull exercises (Chest, biceps) and then I've heard other things. I'd be interested in your opinion.
Marty Gallagher: Day 1, legs/shoulders, Day 2, chest/triceps Day 3, back/biceps.
Washington, D.C.: Bought my own "wheel of death." I don't think I'm doing it correctly because I don't feel it in the abs, just in the lats. Can you explain the proper body alignment? Should I be performing this on my toes?
Marty Gallagher: Try and do all kinds of variations. If you can do them on your toes by all means, have at it. This is an extremely advanced version. Why not slow down the rep speed? Don’t bounce off the deck at the bottom of each rep instead pause as your nose touches the floor and pull yourself back from the extended position using a purposefully slowed pace. Too many users bounce off their chest rebounding out of the hole thereby making it easier. We want to make them hard, not easy.
Howard County Ice hockey : Coach Marty
An update on my progress for you and a request for a workout tweak. This'll be fairly long and detailed so I guess I'll see a response in the question dump next week (but if I could get bumped to the head of the class ...) Updated info: 5'11", now up to approx. 180 from approx. 175 in 5 weeks. Right on target for weight gain! Roughly a pound a week. I've been trying to down more calories each of my five meals and it's obviously working. My "Power Bomb" shakes have been the biggest part of that I imagine. One for breakfast and one either right as I get home from work or right after my weight workout. I haven't re-figured my caloric intake lately but I can see the results on the scale and the mirror and my pants aren't fitting any tighter around the waist. I must be doing okay and staying active enough that the extra 5 pounds is mostly muscle, right? I certainly feel stronger.
As you might remember, I've been on a 3 day split, chest/tris, back/bis, legs/shoulders. I'll post my exact workout for the last splits below. The gains in strength have been good so I want to continue the mass building phase for another 5 weeks but I would ask that you help me tweak the workout to 5-rep top sets. The 10-rep top sets have done good but I can already anticipate them stalling a bit and it's time to kick it up a notch (apologies to Emeril). I've gotten stronger but I'm hungry for even bigger gains.
Excercise- reps/wght/sets
Chest/Tri's
BB Bench press- 10x70, 5x105, 10x145x2
DB Incline press- 10x20, 5x30, 10x45, 8x45
Tricep cable pushdown- 30x10, 45x5, 65x10x2
Overhead DB tricep ext- 20x10, 25x5, 35x10, 35x8
Dips (to failure)- 5, 4, 3
Back/Bi's
Overhand grip pullups (to failure)- 5, 3
Cable lat pulldowns- 100x10, 120x10
Cable seated row- 60x10, 90x5, 120x10, 120x9
Barbell curl- 45x10, 50x5, 55x8x2
Seated DB curls- 10x10, 15x5, 25x8x2
Back extensions- 4 sets of 15
Legs/shoulders
Squats- 70x10, 100x5, 140x8x2
Leg curl machine- 60x10, 90x5, 130x10x2
Standing calf machine- 50x10, 80x5, 120x10x2
DB Military press- 15x10, 20x5, 35x10x2
EZ curl bar upright row- 35x10, 50x5, 70x10x2
Am I wasting time doing lighter, warm-up 10 and 5 sets on the 2ndry exercises? For instance, should I just jump from the top sets on the chest press exercises straight into my top sets for tri's or continue to work the 2 warm up sets on tricep exercises? Jump right from top sets on barbell curl to top sets on DB curl? Does that make any sense? Can you suggest poundage for the 5 rep sets? Thanks Marty!! Keep up the good work with the discussion. I'll keep you posted. Goalie Man
Marty Gallagher:
1. It’s real simple: one every exercise that you end with a top set of ten, keep the entire procedure in place but now finish with a top set of 5-reps
2. Insofar as poundage, try adding 20-pounds to the big exercises and 5-10 pounds to the small exercises; anytime you cut the reps in half your poundage will increase
3. Don’t go poundage crazy at the beginning; leave yourself somewhere to go.
4. It’s not where you start out at it’s where you end up that counts
5. Move the dips ahead of the other tricep exercises.
6. I try and get by with as few warm-up sets as possible, particularly deep into a workout where I want to conserve my rapidly dwindling energy for the last few remaining top sets.
7. Eat more! To really pull this off you’ll have to fire down even more clean calories: junk and fat and sweets should be avoided. At this stage you’ll have to be concerned about adding quality mass not extra body fat.
8. Derive extra calories from clean sources – and keep up the cardio as cardio will help keep size gains lean muscle!
Houston, Tex.: Marty, is there anyway to know how long it will take for a particularly good or bad pattern of eating to impact your body? I'm female, 23, 5'7", 136 (today), lift 3x/week, cardio 3x/week for 30 min, just now reaching goal of doing 85 percent of max age heart rate without feeling like I'm hurting myself. I was tracking eating, 1500-2000 calories per day, with a weekly average of 1800. I'd been stuck at 138 lbs. for weeks, then last week I celebrated several things, ate more than usual, and dropped to 135. I wouldn't have thought at 1800 calories I was starving myself. Am I just finally seeing this rewards of my low-cal eating this week, and my higher cal binge will creep back a few weeks from now? Or is this a sign that I wasn't eating enough? I've turned a good amount of fat to muscle lately, but was hoping to shed a few pounds for more definition.
Marty Gallagher: Don’t worry about it – we’re in the fitness game for the long haul. Fitness is a process not an event.
So what’s the question? I’m a little unclear as to what exactly it is you’re asking….
How long will it take to transform? That is a highly individualistic matter with so many variables I couldn’t even begin to guesstimate. You know what to do: train harder, clean up your eating – there’s always room for improvement in these two areas.
Washington, D.C.: Hi Marty,
Submitting this early ... I'm running a 10K in a few weeks -- my entire life I've been a road runner, but due to the recent snow (for the first time) for the last month I've been training on a treadmill. I've incorporated hill and speed workouts during every run in attempts to mirror road training, but I'm still concerned as to how the transition from machine to road will go. Do you have any comments or suggestions? (Female, 24 years old, 118 lbs, 5'2'') Thanks so much!!
Marty Gallagher: You’ll get no sympathy from me; I’m a big believer in sport-specific training. I don’t think you can substitute a treadmill, no matter how sophisticated, for road racing. Just like I don’t think exercise machines can lay a glove on free weights for coaxing results…treadmills and exercise machines are fantastic training additions or supplements, they supplement the core exercises – not replace them. Optimally a training balance is biased in favor of competitive activity. Nothing can replace time in the saddle in your respective competitive sport.
Congress, D.C.: Marty-
I was wondering if you might have any personal trainers in the D.C./Northern Virginia area that you recommend. I'm already working out 5 times per week (cardio and weight training), but I'd like some guidance and some hard core pushing and I'm willing to spend the cash. The one I used at my gym was terrible and I feel like at these commercial gyms, they are really interested more in getting your business than getting results!
HELP!Thanks
Marty Gallagher: Contact me through my e-mail: MGSO@supernet.com
Washington, D.C.: Hi Marty,
My bench is weak and I don't know why. To put up some numbers, I can do 15 dips at my 178# body weight, and 10 weighted at +15#. I can do 10+ pull ups, and can deadlift 235#x10 okay. But I really struggle to put up 150x10 in a bench press. My current routine is a 4 day split (legs, chest, back, and arms/shoulders each get their own day). I usually do 3 exercises per muscle group and three sets of 6-10 reps each, except deadlift where I do two exercises and one work set each. For chest I do flat bench x3, narrow grip flat bench x3, db incline bench x1 and mixed free-weight and cable flys x3. What do you think? Maybe I should reduce volume? I think my bench should be stronger!
Marty Gallagher: If you bench 150x10 with reasonable form that will put you between 205 and 225x1. You weigh 178 – what do you think you should be able to bench? 500? Being able to do 15 dips and 10-plus pull-ups weighing 178 assuming you’re an average guy should net you from 220 to 250-bench at best. I know plenty of guys who can do 15-dips and cannot bench 250. That’s no super feat. I think your strength is pretty impressive and proportional. Have you tried a max? I’d be curious…make sure you have a good spotter and don’t bounce, heave or contort.
Arlington, Va.: What exercises would you recommend for strengthening the rotator cuff muscles? Thanks.
Marty Gallagher: I couldn’t really say since I’ve never tried to rehab one. They advertise that funny looking harness contraption in the muscle mags designed specifically for rotator cuff rehab – you use light dumbbells in a proscribed fashion. I’ve never had occasion to use one though.
Hi Marty,
Can you please add the following questions at the end of your next weekly chat wrap? I haven't had time to ask during the normal chat wrap hours. Thanks.
1) How wide should the hand placement be when doing seat shoulder presses using a barbell? Should there be full extension or just slightly below full extension at the top of the movement? I've read in Flex magazine that full extension at the top should be avoided because the goal is to keep constant tension.
1a). I've been doing shoulder presses with dumbbells or a barbell. When should I incorporate lateral raises with dumbbells?
2) I can't seem to pull the lat pulldown bar all the way to touch my chest when using heavier weights. Does the bar necessarily have to touch the chest or will an inch away be good enough? Is there anything I can do when pulling down heavier weights to get the down the right form and technique? Also how far does the bar have to go down when doing reverse grip pull downs (hands and arms using chin-up form)?
3) Is it counterproductive and unhealthy to go to McDonald's and have an egg & sausage McMuffin, hash browns and coffee, 1.5 hours before working out with weights and doing cardio? My full body workout lasts 2.5 hours.
4) There aren't enough preacher curl pads in my gym to do bicep curls. What can I use as an alternative that will give me the same type of isolated workout for my biceps?
5) I'd like to benchpress (freeweight barbell) a heavier weight in my workout. I can only bench 155 lbs. 3 times. Here is my routine: 1st set = 115lbs. - 10 times 2nd Set = 155 lbs - 3 times, 3rd Set - Same, 4th Set - Same. How do move on to heavier weights on the bench in my next workout and get proper results, in terms of mass, intensity, and strength? I only workout once a week. Thanks - GL
Marty Gallagher:
1. Slightly wider then the shoulders. Make sure to use a full and complete lockout at the of each rep. Really straighten the elbows, flex the triceps, squeeze the deltoids and hold the bar locked out for two full seconds. Laterals of any type are always done after overhead pressing.
2. Drop front lat pulldowns and go to narrow, reverse-grip pulldowns: hold the bottom position for two seconds before releasing and letting the weight rise. At the top, relax and let the poundage stretch your lat before commencing the pull. This pre-stretch makes the exercise harder so use less poundage. 2-3 sets of 10-12 reps.
3. Not unless the goal is to gain body fat.
4. Steep incline dumbbell curl: deadstop and deadhang before commencing each rep. Keep the elbows back as you curl upward. 2-3 set of 10-12 reps.
5. 45x20, 75x10, 105x5, 135x8, 135x8, 135x8 – when you can hit 135x8 for three successive sets, increase the poundage next workout by 5-pounds and attempt 140x8 for three successive sets (leave the warm-up set alone)
washingtonpost.com: That wraps up today's show. Thanks to everyone who joined the discussion.
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