| Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, April 1, 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 just got back into town after a 150-mile car ride, two 3 hour plane rides, another hour ride from the airport to my jeep and finished up with a two hour car ride. I'm a little burned out and disoriented but as the old adage goes: the show must go on. So let's get to it; the weather is breaking and sooner than we know the warm weather will be here so a serious three-month fitness effort would put you at July 1st - in twelve weeks, using the information off this site, you can radically renovate your body. The longest journey begins with a single step so why not take that first fitness step today. On a related note: Hollywood Super trainer Frank Moran will be visiting the Mountain Compound the last week in April and anyone interested in attending our joint 'Fitness Day Seminar' should contact me at mgso@supernet.com
Chantilly, Va: Coach, Would you like to comment on the crap on that Bowflex commercial? '20 minutes a day, three times a week, and I lost 30 pounds in six weeks'. What a buncha bunk! Offends my intelligence since I've become a devotee of your chats. I'm tempted to throw barbells at the TV everytime that commercial comes on. Geeezzz! Marty Gallagher: Never used a bowflex so I can't comment from experience but without a tight diet you won't lose 30-pounds in six weeks even if you use a bowflex ten hours a day.
Precision eating, regular cardio and an intelligent progressive resistance training - used in balanced proportion - can perform physical miracles.
Arlington, Va.: Your flag football player here. I am on week 5 of a 12 week lean macrocycle. I started out with four weeks of 15's - should I still shift to tens for the next four weeks, and 5's for the final four weeks, just as we did in the gain macrocycle? Also, I switched from barbells to dumbbells for the first microcyle (i.e., dumbbell bench press instead of barbell bench press). Should I stay with dumbbells for the full macrocycle, or switch back to the barbells for the second and third microcycle? Finally, I dropped squats and deadlifts per your instructions for the first four weeks in favor of leg press and high pulls. Can I go back to squats and deadlifts now? I am ready to hit them again. Marty Gallagher: My first question is: how are the results so far?
You always need initial and realistic goals going into a periodization cycle and we need to 'recast the cycle' and make inflight corrections based on how well we are or are not hitting the mark. The changes you suggest sound great and intelligent but it is impossible to make a real sharp prognostication without knowing if: we're falling short of initial goals, achieving the goals or exceeding the goals.
Hartford, Conn.: Hiya Marty -- Thanks for the advice and inspiration. My question concerns working back and biceps the same day -- a pretty traditional split, as I understand it. Because many back exercises also work the biceps, my arms are kinda beat by the time I get to them and I usually end up using less weight than I would if hitting the biceps fresh. Should I accept this as a good thing -- an indication that the biceps are getting a good workout -- or should I sometimes hit the arms fresh in the interest of moving more weight? Marty Gallagher: I used to live in Milford on the water; good fishing. Fantano and I used to go 60-miles out and catch tuna to sell to the Japanese on the dock. One good tuna would pay for the whole trip....
I'd get the biceps out of the the back exercises as much as possible - there is an old iron adage that goes: show me a man with outstanding biceps and I'll show you a man with poor back development (and vice versa)
All serious back exercise involves pulling resistance towards the body. Keep the biceps relaxed as you pull. This is difficult and requires great concentration. Drop the back poundage and do not do a single rep using the biceps to complete a back exercises. Write back and let me know how you make out.
Re: The Bowflex: Marty, I wonder how many people fall for that Bowflex ad. You can't even work up a decent sweat in twenty minutes, let alone lose as much weight as they claim. Marty Gallagher: Again, progressive resistance alone will not yield the results people seek. In the end, we all want the same thing from fitness: more muscle, less body fat, improved health and vitality.
Calories and nutrients are manipulated to form what I call performance eating. Cardio is critical as it elevates the basal metabolic rate, burns calories and improves assimilation.
Lift weights, eat with precision, hit the cardio.
Annapolis, Md.: Hi Marty, I am training for my first Olympic Triatholon in August of this year. As my running distances increase, my knee and ankle pain increase significantly. Any pain remedies come to mind? Thanks Marty Gallagher: Not really. You are self-inflicting a repetitive motion injury and I cannot advise 'working through the pain' as this just multiplies the problem. Do you pound the pavement as you run? Have you ever noticed how really good runners glide rather than pound? Slapping the feet down on pavement for thousands of reps is going to have a detrimental effect eventually.
Washington, D.C.: Hi Marty- As a healthy, fit woman around 30, a lot of my female friends are starting to pack on the pounds due to lack of exercise, working, eating too much, etc... They go on these Jenny Craig, Weight Watcher diets and talk about how great they are which is a big turn-off. How do you (I) talk people like this about exercise and lifestyle changes? The quick fix fad diets seem to be taking over America. Marty Gallagher: Nothing new in that. People want a quick fix, a short cut, a magic bullet and are willing to pay for it. To paraphrase the English Lion, true fitness is tough and based on "blood, tears, toil and sweat." What a tough sell.
Washington, D.C.: Should you lift if you are sore from a cardio workout and it is your designated day to lift the sore body part? Marty Gallagher: I wouldn't. Some top lifters will take the workout but slash the poundage; I usually will just give it another day of rest and pick up on the process after the debilitating soreness has dissipated.
Washington, D.C.: Do you drink juice during a leanout phase? Marty Gallagher: I don't but I don't see any problem drinking a little juice as you seek to lean out. Top pro bodybuilders avoid juice and milk on account of the insulin spike from the sugar content. Unless you're entering a physique contest I wouldn't worry too much about it.
Chantilly, Va: Coach, Thanks for answering the leftovers every week. It makes interesting reading. Boy, what you were saying about the 'wheel of pain' is sooooooooo true. And, it hurts soooooooooo good. Thanks for that tidbit. Marty Gallagher: I didn't get to the leftover questions this past week on account of a glitch in my laptop. I was in Idaho fishing for 10-days and we couldn't transmit them. I will answer them this week and add them to today's leftover Q&A. So if you had a question left hanging from last week I'll ask your indulgence: you'll get a detailed answer but you'll have to wait one more week. Sorry about that....unavoidable technical difficulties.
Arlington, Va.: I've been off for about two months because of an injury, and after two days back, I am so sore I can barely get up out of my chair. I've done Advil and a whirlpool, but I'm dying! Mainly, I just wanted to moan, but if you have any advice, please share. Marty Gallagher: You jumped back in a little too heavy; too many reps; too much cardio; too much intensity and duration.
Valuable lesson: ease back into the fitness process.
New York, N.Y.: How do you manage the nutrition part of the health equation with all the travel you seem to do? I have to attend lots of meetings, travel, and find it hard. Marty Gallagher: I don't try.
I eat what I want when I'm on vacation and just relax with it. I came back 5-pounds heavier but so what; I know that it'll come off once I reinstitute the 'process.'
A great Iron Sage named John McCallum preached that periodic breaks from a tight and regimented fitness lifestyle was beneficial. He called it 'softening up for gains' and as long as it is not used as an excuse or carried on too long is a valuable and effective strategy. A person cannot diet 24-7-365; a person cannot pound heavy iron year round or do intense cardio every single day. The body needs a break. (or you'll break it) I try and sync up my 'breaks' with vacations or trips. That way I can eat what I want, not exercise and still know that this 'active rest' as the Soviets called it, is setting me up for future gains.
Alexandria, Va.: With the wheel of pain (aptly named), am I basically done with my ab workout if I've done as many of those nasty things as I can? I can't do very many, but my abs are toasted. Marty Gallagher: I would do 2-3 ab exercises in a session, each exercise one for one set and take that set to failure. I would not put all my 'ab' eggs in one basket; spread it around. I would do the little wheel of death at the end of the ab workout as you'll not likely be able to do anything else (ab-wise) afterwards.
Silver Spring, Md: Can you recommend some stretching exercises that can be done in the work place with minimal or no equipment? Thanks Marty Gallagher: Why don't you purchase a Yoga book? It'll outline a bunch of asanas (postures) and identify what the benefits are for each posture.
Alexandria, Va.: One comment for the poster who said Weight Watchers is a fad diet- I, too, am around 30 and have gradually added pounds over the past four years. However, Weight Watchers has helped me eat appropriate portion sizes and realize exactly how many calories I am eating. I finally am understanding the " tightening the diet" phrase Marty always uses. I am now losing weight at about rate of 1-2 pounds per week and am very proud of myself! I am also starting to get better results from my workouts. For years, it just seemed like I was working out for no reason since I was overeating so much. So, let's not criticize those who are working on the eating aspect of the fitness tripod -- we all get there in different ways! Marty Gallagher: I agree - The great Ed Coan's mother got great results from weight watchers - everyone asked why she didn't take fitness advice from her hall-of-fame son? Ed was right to the point; "When she paid all that money it forced her to make a commitment and she was determined to get results for her hard-earned cash: my advice was free and therefore didn't have the value."
Any port in a storm.
Desk Hell in Washington, D.C.: What is the wheel of pain/wheel of death? Marty Gallagher: Desk Hell....I used to work there years ago.
Have you ever seen this little wheel in the sports stores with a single handle running through it? They cost about $10 from the Sports Authority and they keep them back with the boxing gear and jump ropes. You kneel down, grab the handles and extend forward. Touch your nose on the floor at full extension and pull back (the hard part) to complete the rep.
Cleveland Park, Washington, D.C.: That fishing trip sounds great! What do you do to stay in shape when you're away from home, especially in a "rustic" environment? Thanks for the great tips. Marty Gallagher: Nothing. Not a damned thing.
I thought I'd be hiking mountains but my host had a different agenda. Lots of 20-mile river float trips, beer, high power guns, idaho beefsteak and partying with the locals (and these are tough guys and hard parroters) I went with the flow and didn't worry about it. I was shocked that I only gained 4.5 pounds. I thought I'd gained 15. Talk about softening up for gains....
Alexandria, Va.: Speaking of Ed Coan, how's he doing with the comeback trail? Marty Gallagher: I need to check in with Ed. I'll let you know. If he is going to lift this competitive season he'll have to get geared up now.
Re: laptop: "Due to a glitch with my laptop". Loose nut behind the keyboard? Marty Gallagher: I'm a computer ignoramus. I suck and I know it. A man needs to know his limitations and I sure know mine. Of course in Riggins where I was staying they didn't have TV and radio reception was nil. My host turned the phone on to the cabin just for my visit and turned it off right after I left.
Arlington, Va: I'm ready to include squats and dead lifts into my routine. Can I learn proper technique on my own (e.g. from a book, then trying with little weight) or should I see a trainer or someone who does them regularly? Thanks. Marty Gallagher: It's tough to learn proper technique without expert instruction - can't you just have the gym owner show you how? Used to be gym owners would gladly show members stuff but I guess nowadays they want to stick you with a 75-dollar per hour PT.
Re: protein powder: Coach, I told you my doctor said no to the protein powder, saying that there were too many calories. I've been having a shake in the morning and afternoon as an in-between with nothing but good results to report. Guess this doctor isn't up on everything. Marty Gallagher: Look you're allotted a certain number of calories each day - right? Why not allot some of those calories to a pure source of protein? How many protein sources are devoid of saturated fat? Few. He should have pointed out how smart it is to intake protein devoid of fat - that's why I asked what he looked like - I hate taking health advice from fat MD's who smoke and drink like Jackie Gleason at Toot's Shore's on New Year's Eve.
Rexville, Va: Hi Coach - welcome back ! Q1: DB Flys: is there an advantage to palms facing in, or palms facing downwards? -- I'm not convinced it's the most useful chest exercise. Q2: I'm trying to do power cleans the right way. Is this sequence right? Starts like a Deadlift, moves into a High Pull, terminates with a Shoulder Press, then controlled descent. Emphasis on accelerating the weight off the floor. Over-over grip. Warm regards to folks in Damascus. Marty Gallagher: Is this Rex? Hey pal. Contact me.
1. flyes - always palms facing the ceiling.
2. Sounds good - go light and develop fluidity. Snap the wrists over at the top.
Avoca, Pa.: Who would have really won the fight between Victor McLaglen and John Wayne? Marty Gallagher: Hey Avoca - call me tomorrow! Wasn't that fight real in "The Quiet Man?" I liked the punk rock book.
Marty Gallagher: Wow - look at the time - I'm back and I'll answer every question left hanging this week in detail and post them at the end of next week's show. Talk with you next week!
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