| Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, March 25, 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. Glad that everyone's able to join us. There are already a good number of questions. So let's get started.
Washington, D.C.: Marty -- I really enjoy your chats. I learn a lot every week. I am a 25-year-old female, 5'4", 161 lbs, trying to lose about 20 pounds. I have been following the "tripod" for the last three months. At first, I was seeing weight loss results of about a pound a week, but in the last four to six weeks, I've been bouncing between 160-162 pounds with no further weight loss. I know that I've added muscle based on what I'm seeing in the mirror, but thought my weight loss would continue to progress. I am doing 30-60 minutes of cardio three to four times a week, weight lifting with machines three to four times a week, and doing Pilates two times a week. After keeping track of my calories, I average about 1,400-1,800 (relatively clean) calories/day. Am I consuming enough calories to lose weight? If not, what types of food should I add? Thanks for your help. Marty Gallagher: You have three possible courses of action.
Number 1 - I would suggest substituting free weight exercises for machines. Try and incorporate some core free weight movements such as squats, bench presses, overhead presses, and barbell rows. Try 3 sets of 10 reps.
Number 2 - Can you do 5 cardio sessions per week for 30 minutes? By increasing the frequency and intensity and reducing the duration I think you have a real shot at triggering a breakthrough.
Number 3 - Can replace starchy carbs with fibrous carbs? Can you add protein derived from clean sources? I would not reduce calories. Instead attempt to shift the nutrients more in favor of protein and fiber.
Please keep me apprised.
Washington, D.C.: Hello Marty: My gym has a new neck machine. How many days per week should I exercise my neck? How many sets (in each direction)? How many reps? Thanks for your help. (P.S. I'm a 50-year-old male, 150 lbs., hoping to add half an inch to my neck.) Marty Gallagher: I have never done any direct neck exercises in my career. I would not spend more than 5-10 minutes per week playing with this machine. Trapezius work such as power cleans and shrugs are extremely effective at increasing the muscles in the side of the throat (mastoids).
Arlington, Va.: Marty. Can you tell me some good exercises for your upper chest besides incline bench press? I find it difficult to make gains in that one particular area, but I make gains in other parts of my body. I do incline bench but I’m looking for some other upper chest exercises to keep it interesting. Also, I try to eat six high protein meals a day and find it difficult. I usually only eat about five times per day because of time and two of the five meals is Myoplex MRP. I also try to drink one or two whey protein shakes per day. Do I need to continue to drink the whey protein shakes if I’m getting enough calories from my five meals that I eat during the day? Thanks. Marty Gallagher: 1. Many trainees find it hard to make a mind muscle connection with the upper chest. I would suggest radically reducing the speed of the rep on the descent and ascent. Also trainees tend to arch their back in an attempt to turn an incline into a flat bench. This is subconscious. Slash the poundage, reduce the rep speed and widen your grip. Do 2 work sets of 10 reps.
2. Sounds like you are taking in an awful lot of powdered supplements. I would reduce their usage. I would not worry about a sixth meal.
Fairfax, Va.: Hi, Marty. Thanks for all of your great advice. I really appreciate it. I've been doing squats, rows, bench press, dumbbell shoulder press, single leg calf raises and crunches three times a week, two sets of each exercise at a time for almost three months. I've been improving in all of the exercises that I'm doing except for the shoulder press, where I'm only able to lift five pounds and only for 8-10 reps. Am I doing something wrong? Also, is it okay to raise your heels a little (about an inch) for squats? I keep tipping over when I use a barbell. Thanks again! Marty Gallagher: 1. I would hold the course with the seated overhead presses.
2. A slight heel raise in squats is permissible.
Alexandria, Va.: Marty, I'm 42-years-old, ex-college swimmer who let exercise slide the last couple years. For the last six months I've been working out five or six times per week, lifting every other day and trying to get in 30-45 minutes of running or swimming every day. My problem is that I'm having a terrible time recovering from my daily workouts. I cannot ever remember feeling this sore when I was in my 20s. I live on Aleve and Advil and still feel sore the day after a workout. Any advice on recovery? Thanks. Marty Gallagher: Could you provide me some set and rep information? Am I to assume the soreness is lifting related? If it is cardio (running, swimming) related soreness, I would suggest cutting back on the volume. Lifting soreness and cardio soreness have 2 different remedies. I would be curious if you could pinpoint the source. Lifting soreness is usually related to the inability of the muscle to clear lactic acid. Over time this ability improves and soreness dissipates. Cardio related soreness is a more serious issue. If we are talking a repetitive motion injury nothing short of lay off will cure what ails you. Please clarify.
Washington, D.C.: Is sushi good clean food?
Marty Gallagher: Raw fish? Yeah I suppose it is. Clean, when referencing protein, indicates a lack of saturated fat. A clean protein source would be a lean piece of fish. A dirty protein source would be prime rib which derives over 60% of its calories from saturated fat.
Port St Lucie, Fla.: Hello, Coach --
I'm a 35-year-old male who's been training regularly for about a year and a half. Lately, I've incorporated deadlifts and the clean and press in my routine. My question is -- since deads work hips/legs and back, and the cleans work shoulders and back -- how do you incorporate these moves into a split routine? Marty Gallagher: Back Routine
Exercise #1 - deadlift
Exercise #2 - power clean
Exercise #3 - chins
Exercise #4 - pull ups
I typically would work up to one or at most work sets in each of these four exercises. Rep ranges vary according to periodization or competition. There is no conflict between deadlifts and power cleans as deads primarily work erectors, lats and rhomboids while power cleans impact traps, upper lats and teres.
Falls Church, Va.: Sitting in the cubical and came up with a great idea. How about a "Win a Trip to the Mountain Compound" contest? Posters send you their essay responses to "Why I Deserve to Workout with Marty." What do you think? The lucky winner could do squats/deadlifts/high pulls all under the watchful eye of the great Marty G. Then afterward, discuss ways to improve their workout routine over a protein shake ... man, I have a lot of time on my hands. Marty Gallagher: Contact me for a free workout.
Seattle, Wash.: Hi Marty... In a bulk-up phase (4th week) and am seeing strength gains (hooray), but I'm not seeing weight gain (I'm 38, 5-11, 197); in fact, I'm seeing a slight dip ... Am I doing too much cardio? I lift three times a week, doing 35 min. cardio at 160 bpm after two of those sessions, plus I run +/- 4 miles on two off-days ... As a longtime fat guy, I'm afraid to crank up the calories too much ... Marty Gallagher: You only have two choices. You can either reduce the volume of your exercise or increase the number of calories you ingest. It's a matter of mathematics. You have to generate a caloric surplus at the end of the day in order to add size. Optimally that surplus will be small and derived from clean calories. This will ensure weight gains are lean.
Dupont Circle, Washington, D.C.: Marty, In response to the woman trying to lose weight. I just wanted to know what foods would you suggest that has lots of fiber and protein? Marty Gallagher: Protein
egg whites
lean beef
fish
skinless chicken
low carb protein powder
Fibrous Carbs
green beans
carrots
spinach
asparagus
celery
salad greens
cabbage
Alexandria, Va.: I'm the sore guy. I do a Cybex circuit, 2 or 3 sets of 12 to 15 reps on each station. The soreness seems to be lifting related, largely aching muscles. However, there appears to be some kind of interaction between lifting and swimming: the soreness is worse after a day of lifting and swimming. Any advice? Marty Gallagher: Trying cutting the reps to 5 - 8. Often high reps induce a degree of soreness that is not apparent in low to moderate rep training. On days where you swim and lift, I would reduce the duration of both exercise sessions. Please keep me advised.
Columbus, Ohio: Marty, long time reader. Quick question. I see you are in the trim-down phase, what exactly are you eating and how often throughout the day. Total Calories and if possible, percent fat, percent carb, percent protein. I think it would be interesting to see how a pro eats in this phase. Thanks Marty Gallagher: I was saving my approach for a full bore article, but I will let this much out of the bag. Around the first of the year I wanted to determine what would create the maximum amount of dietary contract. I resorted to radical measures and eliminated meat, chicken and fish entirely from my diet. As you might have guessed this created maximum confusion in Marty's body and the result was significant, dramatic weight loss. I used protein powder and egg whites twice a day. I also cut back my beer consumption to near zero.
From Virginia: Hey Marty! How are you? Been following your chats! Question: Not a beginner in weight training (training for about 3 years now but stopped because of injury) but would still want to tone/increase strength -- how often should I train each body part? Should I focus solely on one body part per day? Are 3 exercises/3 sets sufficient? Marty Gallagher: I would construct a progressive resistance program that limited my training to 1 hour per session. As an intermediate or advanced trainee, I would use 1 compound multi-joint exercise per bodypart followed up with one isolation exercise for that same bodypart. Form and technique are paramount. Never sacrifice technique for poundage. Whatever rep range I have been using I would now use a radically different rep range. How you fill the hour is up to you and is based upon your experience and the nature of your injury. I will be happy to go into specifics if you provide me some specifics.
Washington, D.C.: When I am just walking around, doing day-to-day stuff, is it a help to keep all muscles tight? Are you burning more calories or strengthening muscles by walking around with everything held in tight? Marty Gallagher: Absolutely, positively NOT! In addition to looking like the tin man before he was oiled or perhaps a pop and lock break dancer from the 80's. Purposefully contracting muscles impedes flexibility, agility and fluidity. Please stop this if you are doing it as friends relatives and co-workers could conceivably think you've been struck by some sudden mental illness.
Arlington, Va.: I've not exercised and I'm very much out of shape. Should I do aerobic exercises first and get into shape before starting on weight training? Marty Gallagher: It's a three way deal: lifting, cardio and diet. When all three components of the fitness tripod are in place balanced and practiced simultaneously a physical synergy occurs and results appear at a dramatically accelerated rate. My advice to you is a little bit of each is better than a whole lot of any one. Please don't forget diet.
Silver Spring, Md.: As a person with lower back problems (muscle spasms) and arthritis (both hips replaced) I would like to get into a stretching routine to avoid more injury to my back specifically. What do you recommend? Marty Gallagher: I have a very hard time recommending specific exercises for people with serious medical conditions. I don't know enough about you or the specifics of your condition to recommend specific exercises. It would be irresponsible of me to flippantly recommend exercises to you that could be potentially injurious. Having said that have you looked into taking a yoga class at the local YMCA. Yoga is about the most gentle form of exercise I can imagine and this might make an excellent starting point in your comeback.
Rockville, Md.: Have maintained significant weight loss after pregnancy. Weigh less than when I got pregnant. I have come to terms with fact that stretch marks are permanent, but any tips for minimizing loose skin on stomach? Marty Gallagher: Please be assured that loose stomach skin will contract back to its original shape. My wife indicates that it took a full year for her loose skin to tighten after her pregnancy. Bodybuilders with stretch marks will megadose with vitamin C perhaps you might want to start adding some supplemental C to your diet.
Washington, D.C.: Hi -- I'm a female athlete and play a sport that involves a lot of running and quick pivoting and directional changes. I'm in good shape -- fairly strong and flexible, but I'm starting to experience some knee pains after a couple hours of play. Could you recommend some exercises (preferably ones that can be done at home)that I can do to strengthen my knees and prevent serious injury? Thanks. Marty Gallagher: Not really. I cannot for the life of me think of strengthen exercise that can be done without the use of some equipment. Knee reconstruction experts have indicated to me that squats and leg curls can be beneficial for strengthening tendons, ligaments and muscles. Unfortunately, the root or your problem lies in the pounding and quick starts and stops involved in your sport.
Port St. Lucie, Fla.: I'm the deadlift/clean guy. So, with the cleans and deadlifts in the back routine --I would do just squats and a hamstring move for the legs and some overhead presses and lateral raises for the shoulder workout, n'est pas? Incidentally, are chins and pullups the same move, or are the pullups done to the rear? Thanks! Marty Gallagher: 1. Don't forget triceps and biceps otherwise all the exercises you list sound good.
2. Chins and pullups are distinctly different. Chins are done with a narrow grip with palms towards your face and pullups are done with a shoulder width grip with the palms facing away. Hold the top position for a beat before lowering in each.
Rockville, Md.: I've been trying to lose weight all my life. Since last April, I went to an acupuncturist that helped me shake off 10 pounds. I am still trying to lose another 10 to 15 pounds and it seems that nothing really helps. What would you suggest me to do? Marty Gallagher: 1. Progressive resistance training
2. Cardiovascular training
3. Strict adherence to nutrition and diet
Arlington, Va.: A question for fun: If you were a bored IFBB pro with time on your hands, what are five exercises you might try that you ordinarily wouldn't give a passing thought? Marty Gallagher: 1. Quads - sissy squats, one leg no weight squats
2. Chest - pullover and press with dumbbells, narrow grip bench presses with a pause, low angle incline press with an ultra wide grip
3. Back - snatch cleans, prone hyperextensions with weight, one armed chins
4. Biceps - slow motion high angle pulley curls, drag curls
5. Triceps - weighted half dips, overhead jerks
6. Abs - wheel of dead wearing a weighted vest
This ought to keep you from getting bored . . .
Connecticut: Hey, Marty -- I've lost 25 lbs. recently and I feel great. My exercise routine weights/cardio) is improving every day and my diet is tight. But I still have some flabby areas that need to go away. What more can I do to lose the extra fat? I'm within 5 lbs. of my weight goal, so I'm just looking to strip fat. I'm a vegetarian and eat very healthy. Female, 34-years-old. Thanks!! Marty Gallagher: Vegetarians tend to eat too much starch and I would substitute starchy carbs with either egg whites and protein powder or extra fibrous carbs. Starch is more easily compartmentalized as bodyfat than either protein or fibrous carbs.
Alexandria, Va.: I alternate between "lean and puny" and "big and fat." What's the trick to getting "big and lean?" Marty Gallagher: Lift heavier, eat cleaner and do more cardio.
Marty Gallagher: I have to go now. I am going fishing for 40 inch steelhead in the raging Salmon River out back of the Y2K River Ranch in rural Idaho. Please keep in mind any question not answered will be answered in detail and posted at the end of next week's show. If you had a question left hanging from last week, check for that answer below. We'll see you next week, thanks for tuning in.
3-18-03 Questions
Washington, D.C.: Where does sushi (specifically the white rice) fall in the realm of clean diets? Thanks.
Marty Gallagher: I suppose its fine; think calories first, a little white rice isn’t going to destroy anyone’s fitness effort.
Number of reps: When you set programs for someone or describe your rep set (e.g., 2-3) -- is that 2-3 total or 2-3 worksets? Thank you.
Marty Gallagher: For beginners and intermediates I usually advise working up to one all-out set then move on to another exercise. For the more advanced weight trainer multiple work sets are valid and appropriate.
Silver Spring, Md.: I have arthritis and lower back muscle spasm problems but am very active(had 2 hips replaced). What are the best stretching, stomach muscle exercises for me?
Marty Gallagher: No idea; I’ve never had that particular condition and cannot say authoritatively what will work for you given your condition. Why not open your mind up and do some experimentation? Pain and discomfort are the limiting factors for folks with pre-existing medical conditions and pain is a highly individualistic characteristic. You have to be the judge of what you are and are not capable of.
Re: Not sweating is not working out: Absolutely agree that these are the people who never seem to lose weight, build muscle, whatever their goal is. I used to work with a woman who regularly ate two slices of pepperoni pizza and a donut for dessert and then claimed it was counter-balanced because she had to run around after the kids in the house. I wonder why her weight kept going up and up and up ....? A 3000-calorie lunch, a 100-calorie "work-out ... can no one do math anymore?
Marty Gallagher: I like that; a 3,000 calorie lunch and a 100-calorie work-out; touché!
Rockville, Md.: Hey!
Now that spring is coming along, I would like to start working out ... I am 6'2" and 203lb. guy.
1. What is the best way to increase my strength? How quickly can I get back to what I lifted 6 months ago?
2. How can I get a 6 or even 4 pack abs?
Right now, I am working out about once a week with no cardio ... Thanks!
Marty Gallagher: Working out once a week will not trigger near the gains you expect. It’s the same old broken record: lift weights 2-3 times a week, engage is cardio 3-5 times a week and get control of your eating – start by weeding out the nasty hi-fat and sugar foods. I’d need more specifics before I could offer more than generalities.
Seattle, Wash.: Hi, Coach...So I've started on mass-gains, and I'm using a workout regimen that Mouse's Spouse described to you in a December chat. You called it "Genius in a can." Goes like this:
Leg/Shoulder day:
Squats - 2 warm up sets, 1 work set
Leg curls - 2 warm up sets, 1 work set
Standing calf raise - 1 set, alternate one leg at a time, then immediately do both legs. Without extra weight I'll do 25-30 reps per leg, then 100 reps with both legs.
Seated calf raise - 1 set of 20-25 reps
Military Press - 2 warm up sets, 1 work set
Seated DB press - 1 set
One arm cross cable lat raises to the rear - 1 set
Chest/Tri Day:
Flat bench - 2 warm up sets, 1 work set
Close Grip Bench - 1 set
Incline Bench - 1 set
Cable cross over - 1 set
Skull crusher/close grip bench super set - 1 set
Tri pushdown with rope - 1 set
Dips - 1 set
Back/Bi Day:
Deadlifts - 3-4 warm up sets, 1 work set
High Pulls - 1 set
Pull ups - 2 sets
Chin ups - 2 sets
Hyperextensions - 1 set
Low incline DB curl - 1 set
Standing barbell curl - 1 set
1 arm preacher curl - 1 set
My only concern is, this is the day after leg day, and I have no soreness in my legs. I'm concerned I'm not generating enough intensity ... Should I tack on a second set if I didn't feel the first all-out wasn't hard enough?
Marty Gallagher: Soreness is not an end-all be-all. If you are making poundage or rep jumps on a consistent basis (getting stronger) than do not worry about it. I know some top athletes who never get sore. Some folks have systems that clear lactic acid and waste products easily and effectively and this can vary body part to body part. I’d rather see consistent gains in reps or poundage than get hung up on ‘soreness’ – the goal is to trigger hypertrophy not soreness. Soreness is often (not always) an indicator of hypertrophy but the true benchmark is poundage/reps.
Boulder, Colo.: Hi Marty,
I've been following your chats for a year and they've been such an inspiration. I've gone from zero exercise to six days a week -- and I feel great. Thanks! Here are the exercises I've been doing that I gleaned from the archives (along with four days of cardio). I've been varying sets between six weeks of 10 reps and six weeks of 20 reps with lower weight. Doing it all at home with barbell and dumbbells. Could you please offer advice about what I'm missing, how to move up to the next level, etc? Thanks!
Day 1, Day 3:
deadlift
benchpress
bent over rows
flies
military press
lateral raise
curls
french press
Day 2, Day4
squat
leg press
calf raise
various crunches
Marty Gallagher: You are currently doing 20’s? I’d shake things up by dropping to 5-rep top sets for 4-6 weeks and peak size and strength. I would squat on leg day one and leg press on leg day two – don’t do both twice a week. The only other change I’d make is to bust shoulders out and place them on leg day. Doing shoulders after bench pressing and doing all the other chest exercises is not optimal as shoulder strength is pre-fatigued. By placing them on leg day two and the overhead press poundage should soar. I would only do shoulders once a week, on day four.
Washington, D.C.: Hi Marty,
Thanks for the great chats. I'm a mid-20s female fairly new to a workout program -- 5'3" about 112 pounds. I do cardio for 30-40 minutes about 3-4 times a week. I'd like to do more with weights, but I'm not exactly sure where to start. I definitely want to focus on upper body with some lower body work. My only concern with the lower body work is that my legs seem to get a little more bulky than I would like if I do much lower body lifting. Any suggestions would be appreciated. Thanks for all the great information.
Marty Gallagher: I would lift twice a week for about 30-40 minutes. Take a look at the workout in the previous question and see if you can cobble something together. What equipment do you have available and do you know what the exercises are and how to perform them?
Syracuse, N.Y.: I have a question about diet. I am a 5'10", 170 lb. male (32-year-old). I am good about cardio and lifting (especially having incorporated your advice). Things have been going well, strength has been steadily climbing, and my weight gains have been lean. However, I haven't really nailed the eating leg of the triad. I eat pretty clean (not a lot of sugar or saturated fats), tons of fruits and veggies, but also lots of carbohydrates (pasta, potatoes, brown rice, bread, etc.). I'm not at all worried about them making me fat, but I am concerned that I am not getting enough protein to maximize strength gains. Can one put on muscle without seeking out bunches of extra protein?
Marty Gallagher: I don’t know about “bunches” but some is appropriate; how about eggs or protein powder? It is tough to get lean eating lots of starch and refined carbs.
Arlington, Va.: Hi coach, two questions if I may: The left side of my body is generally weaker than the right side, and in particular my left quad and bicep are both noticeably lagging behind their counterparts. To try to correct this I've been doing a few extra unilateral sets at the end of my workouts. Is there a better way to go about getting my left side up to speed? Also, I see people referring to "upper abs" and "lower abs" all the time -- but as far as I can see, the rectus abdominus is all one muscle. I know it's possible to selectively target different heads of the same muscle, but the difference in motion between, say, crunches and hanging leg raises seems miniscule, and I don't notice any subjective difference in how my abs feel after I do both. Am I missing something?
Marty Gallagher:
1. dumbbell training has and always will be the way to even out muscle imbalances; machines can be used one limb at a time (with half the poundage) in order to make lagging muscles do their fair share.
2. Lying leg raises off the edge of a bench will zero in on lower abs, though, like you, I think this miniscule targeting is overrated. Crunches are over-rated in my opinion.
Orono, Maine: Can you settle a disagreement I have with my twelve-year-old, who is a pitcher on his Little League team? I believe he's too young to throw a curveball or other pitches that might harm his arm. But obviously, he wants to throw those pitches -- because everyone else does and because it will help be more successful on the mound. My question is whether I am being unreasonable by not letting him throw those pitches. Is there a significant risk of arm trouble? Or am I over-reacting?
Marty Gallagher: I’d let him go until he gets a sore arm – if ever. The percentage of kids who ruin their arms is rather small compared to the number of kids who pitch. I had a nephew who’s mother refused to let him lift weights as a youngster because she read where a kid in the Midwest strangled himself doing a bench press. The same kid grew up to have serious substance abuse problems.
Arlington, Va.: I've recently joined a gym and have been going religiously. My question is about the elliptical trainers and their number counters. How accurate are the "calorie burned" numbers they register? After a 1/2 hr on the elliptical, the "calorie burned" counter said 315. Could that be right?
Marty Gallagher: Unless it allowed you to input your body weight there is no way it could correct. A 300-pound man would burn calories at roughly three times the rate of a 100-pound woman.
Alexandria, Va.: Marty, squats are my bread and butter but I do not have access to a gym. What do you think about weighted lunges, and step ups on a chair?
Marty Gallagher: I think you could not have picked lamer exercises if I’d asked you to pick the worst possible quad exercises.
Alexandria, Va.: I'm coming back from an injury. The (hamstring) injury hasn't responded to treatment or extended rest, and I've stumped the medical profession! It doesn't limit my mobility, so I've decided just to learn to live with it. Am I stupid?
Marty Gallagher: What can I say based on such scanty information – is this part of a previous question?
Cap City: Marty, what is your opinion on whether, in general, caffeine is harmful in moderation? I define "moderation" as a cup or two of coffee per day or one or two diet cokes per day.
Marty Gallagher: I like coffee and drink it.
Virginia Beach, Va.: Marty,
I work out five days a week and have been doing so since high school -- I wrestled all through HS and college. I'm easily at switching things up and trying to keep it fresh. recently started a Pilates program at a studio and like it. The thing is, it seems to go against so much of what I think I know about staying in shape. It's very different and that's what I like about it. I'm not going to give up my regular workouts and want to use the Pilates to increase flexibility and, well, to learn something new. Is there -- can there be -- a happy medium? Will my weighted workouts detract from my Pilates, or vice versa?
Marty Gallagher: I have no clue since I’ve never seen or experienced Pilates. You’ll have to draw your own conclusions. I am wary of any exercise system that claims to trump all others.
Sunny Florida, USA: Hi Marty,
I am a 45-year-old ectomorph (6'/175) with a question on strength balance. I currently bench press 230 lbs. for 4 sets of 5 with 5 min. rest intervals. What would be a target weight for squats that would be a strength equivalent? Also, how would I calculate a 1rm from the above info on the bench? because I don't have fingers on one hand, how >would I calculate the difference between Smith benches and free benches as far as weight goes? Thanks so much for your time and your chats. The chats get me just a little more pumped to hit the weights hard every Tuesday!
Marty Gallagher: There is no relationship between squats and bench presses; no one can say ‘Oh you benched 230x5x5 so you can squat 350x1’ – impossible. You have to determine your 1-rep max as it is highly individualistic. I know men who can bench 315x10 and max out at 365 and I know men who struggle with 315x6 and bench 400x1. Smith Machine benches (and squats) are significantly easier than free weight versions of the same lift.
Milwaukee, Wisc.: Hi Marty: I appreciate the chats; they've helped me modify and progress. Thanks. My question is about lifting routines. I am currently on a 3X/week schedule (legs/shoulders, chest/triceps, back/biceps), which I maintain through the cold season (though I change reps, exercises, etc. to keep it fresh). However, a lot of weeks I can make it to the gym only once in a particular week due to a hectic schedule. Is it better just to do one of the days, working part of the body, or to do hit all major body parts (e.g., do squats, bench, pull-ups, overhead press, and maybe calves and arms)?
Marty Gallagher: I’d try both approaches but you’ll be lucky to make any significant progress training once a week. It’ll be a holding pattern at best and a lot of muscles will get neglected. But hey, one day a week is better than zero days a week. I used to train once a week but it would be a 2-hour enduro that would have been past the capacity of most normal folks. I burned out on it after 8-weeks myself.
Port Saint Lucie, Florida: Hello, Coach. I really enjoy your advice. I’m a 35-year-old recreational bodybuilder that’s been training steadily for about 1.5 years. I have two questions -- how do I incorporate the big compound lifts that hit many muscle groups (deadlift, clean & press, snatch) into a split routine, and can you suggest any moves other than pullups/chins to widen the lats? Thanks!
Marty Gallagher: I always lead the body part with the compound multi-joint movement and finish up with a isolation movement or two. Lat pulldowns I suppose, hammer strength machine, cable row, various rows…I like the narrow, underhand grip lat pulldown.
Arlington, Va.: Marty,
Thank you so much for these inspirational and informative chats. During the last year I dropped 25 pounds through Weight Watchers -- which for me meant portion control and eating cleaner -- lots of lean meat, veggies, less starch and sugar. I am now maintaining this weight through continued portion control(about 1400 calories a day). I'm 5'7 and 132 pounds (female) so it's a good weight for me. However, my body fat percentage (granted, measured by a Tanita scale but this has been consistent) is about 28 percent and I'd like to get that down. Is there a way to lower my body fat without losing additional weight? My current exercise is lacking -- mostly walking. If I kick up my cardio and add weights will I be able to lower my body fat and get more toned? I had always understood that fat doesn't burn off unless you are consuming fewer calories than you burn, and I'm not sure I want to continue to actually lose weight. Thanks for any advice!
Marty Gallagher: I would certainly not suggest slashing calories below 1400 as that is real low – can you change the nutritional profile of the 1400? Perhaps replacing refined or starchy carbs with protein or fiber carbs? Kick up the cardio? Increase either the intensity (how fast you go) or the duration (how long) or frequency (how often)?
Washington, D.C.: Hi Marty,
Thanks for taking my question early. I have a question about injuries. I'm training for the Cherry Blossom 10-mile race (two weeks from Sunday) and I did a long run (about 8.5 miles) on Sunday. Since then, I've been having this pain above and on the inside of my right knee. It hurts with impact and going down hills or stairs. I don't think I can run! I've been icing and taking Advil. How long do you think I need to stay off it (or cross-train) before I can get back to my running training?
Many thanks.
Marty Gallagher: You are asking the wrong guy – you’ve incurred a repetitive motion injury and unless you let it heal completely you are asking for trouble. If you’re not careful you can turn a minor condition into a debilitating injury. Once you’ve healed up you need to try and learn how to glide instead of slapping the pavement with your feet.
New York, N.Y.: Hitting the triad hard for three weeks and just starting to see some weight come off -- long hill yet to climb. Week one of slice and dice periodization in progress with all goals met so far, but struggled with 15 reps. of bench -- lost form on the last three. I may need to tinker with the weight on that one as things move along. On the other hand, no one said breakthroughs would be easy. How's Faulkner's "cracker voodoo" treating you? You should check out Flannery O'Connor for some more good southern writing -- street preachers and all.
Marty Gallagher: Thanks for the literary tip – it sounds as if you started the cycle with too high a bench poundage; a common mistake. I like to commence well below my rep max and hit my best in week 2 or 3 looking to exceed in week four. If you look to exceed your best in week 1 you’ve nowhere to go.
Rochester, N.Y.: I have been weight lifting for about five years now. I work out every other day and I have a three day rotation. I am wondering if this is a good strategy. I work abs every day, chest and biceps on the first, back and triceps on the second, and shoulders and forearms on the third. Would you recommend something different?
Marty Gallagher:
Day 1 – legs (how come you don’t train your legs?) and shoulders
Day 2 – chest and triceps
Day 3 – back and biceps
Forearms should not be given a lot of special training time – use the recovered time to train quads, hamstrings and calves.
Arlington, Va. : I started benching 3x10x50 three times a week. Is an increase of 5# per month enough to induce hypertrophy?
Marty Gallagher: Per month? I doubt it; how about 2.5 pounds per week?
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