| Strength & Fitness
With Marty Gallagher
Special to washingtonpost.com
Tuesday, May 6, 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,
Sincerely hope that you had good fitness weeks and all pushed a little closer to the goal line. For the 4th or 5th weekend in a row we had house guests. This past week it was Doc Pink from the Monterey Think Tank here in D.C. to attend embassy receptions and talk about North Korea (he is fluent in Korean) with other experts. He bought Mr. T., aka 'The Ripper' a detective on a local constabulary. DP and Mr. T met at NSA 20 years ago. They bought the enigmatic Mr. C. who is a high level government security leader. He just got back from two months in Afghanistan. He met Doc Pink at the Think Tank while he was getting his doctorate. Doc P and Mr. C. were scheduled to grapple the next morning as both are high judo belts. I said they should have it out on the back lawn and offered to referee with my 10-pound clubbell. We had been drinking beer and eating roasted rib-eye, smoked turkey, giant shrimp and for desert Mr. T had bought everyone "Their very own pie." It was surreal. He dutifully handed each of use (excepting Ms. Maryland) a pie. Mine was a butter pecan. Tom was weighing 280 with 9 percent body fat. This was our cheat day. Everyone was lean and trim. The trick is have some fun -- occasionally -- but you have to get back on the wagon next day. Otherwise you lose the privilege. Anyway, just thought I'd share that ...
Washington, D.C.: Hi, Marty -- I'm a female distance runner, 5'7, 115 lbs., trying to turn my focus to strength training and, in particular, develop upper body strength and definition. I've been doing a very basic upper body workout twice a week (combo of machines and free weights) including chest press, rows, shoulder presses, dumbbell curls, tricep kickbacks, and a few other basics. 12-15 reps, 3 sets of each. I'm getting bored, though, and was hoping you could give me some ideas for a new upper body/arms routine. Any thoughts? THANKS! Marty Gallagher: How about 4-weeks of dumbbell only training? DB's even out muscle imbalances and force each limb to do its fair share - literally.
1. DB bench
2. Db incline
3. DB overhead press
4. DB spider curls
5. DB single-dumbbell overhead tricep extension
I'd do 3-4 of each, maybe 8-reps per set., always seeking to maintain perfect technique yet improve poundage.
Arlington, Va.: Marty, Last week you answered a question regarding steam rooms vs. saunas. Well, I have never used the sauna at my gym and after reading your answer, thought it would be a good idea to start using what the gym has to offer. So, I have some very basic questions: 1. How long should you stay in there? I mean, is it wise to start out at 30 minutes or should you work your way up gradually? 2. Is your gym attire appropriate to wear in there, or is it like a steam room with the towels? Thanks in advance for answering my questions! Marty Gallagher: 1. you build up tolerance over time. I liked it hot and would crank that thermostat way up. Then throw cold water on the hot rocks for the steam - totally frowned upon. Over time you are able to sit for longer periods. Then you take a cold shower and that causes those wide-open pores to snap shut and squeeze all those toxins out. Repeat. Same with a whirlpool....
2. What to wear? Well that depends if your sitting with the opposite sex now doesn't it?
Washington, D.C.: I've asked you the same question 3 times and you have yet to answer it. What kind of lifting (meaning equipment) is best for at-home? Marty Gallagher: Person - let me tell you something - that just tells me that you are not reading the 'leftovers' since I take some pride in the fact that I have answered every single question for over two years....
Washington, D.C.: Hello, Marty. Regarding deadlifts, I'm female, 54, have been weight training on and off for 2+ years, and you've said deadlifts with a added shrug at end of rep will build traps, but since I in no way want to build trap muscles, should I not do deadlifts? I use dumbbells, currently 15# - 2 sets of 10 reps each, and I expect I'll not ever exceed 40 lbs. If I should quit deadlifts to avoid building traps, what is an alternative lift for the same muscles? Thanks for your response. Marty Gallagher: I am of two minds:
1. nothing looks worse on a women then to have a buldging set of traps (the muscle that run from neck to delt sitting on top for the torso), particularly in a tiny black evening dress
2. the muscle benefits of deadlifting for a 54-year old person (doing CORRECT deadlifts) would far outweigh the drawbacks. Great for keeping spinal usage and flexibility deep into old age.
Chantilly, Va: Coach, Greetings on a damp, cloudy day. Decided to forego the outdoor segment today and concentrate on indoor workouts. Last week someone was asking about how many calories per body weight, based on some kind of formula. Was that just for losing weight, or is there a formula for people who want to know how many calories to maintain ? Marty Gallagher: Every one has a different caloric burn rate; factors would include body weight, degree of fitness, mode, duration, frequency, etc. - calculating exact caloric expenditure is damned difficult. I use a Polar heart rate monitor that guesstimates to within 5% my caloric expenditure during exercise. This hi-tech wrist watch allows me to input height, weight, age, weight, degree of fitness to narrow down the caloric guesstimate.
Killeen, Tex.: Mr. Gallagher, Excellent info you provide. What exercise is the safest and best for all three parts of the deltoids? I don't have spot to watch me do military presses all the time. Weighted dips are good, but they seem to only hit the front. Are Arnold presses good? Thanks a bunch. Marty Gallagher: Just do your seated front presses and you won't need a spotter; if you miss a rep drop the bells onto the floor - which is what I do after a seated DB press set anyway. No single delt exercise will hit all three heads. Rows, bent over laterals and deadlifts all blast the rear delt (chins and pulldowns to a lesser degree) - the front and side delts are classically attacked with various types of overhead pressing and side-lateral raises.
Chantilly, Va: Coach, Another one of those strange medical statements. Someone told me over the weekend that he couldn't drink grapefruit juice in conjunction with a certain medication. Says the Doc told him the juice negates the medicinal benefit. Sounds like another load of manure. Marty Gallagher: That's a new one on me -- anytime someone says something that doesn't fit into your ear just right, stop and ask them (in a nice way) to explain the science behind this weirdness. If they are serious they'll be happy to riff on the philosophy. If they get indignant then politely excuse yourself.
Somewhere, USA: Hi Marty, Just finishing a cycle of 6-8rep x 3 set on the big three + Pull-ups, and 8-10rep x 3 in assistance work. Where to from here? 3-4 rep sets? If so, how many sets per muscle group? Or 12-15 rep sets (how many?) and massive cardio? I'm not very fat, but wouldn't want to get fatter -- veins are showing in shoulders and upper chest and I have some course definition in ribs and upper abs. 35-years-old. 5'10" 180# 34" waist. Medium-experience in gym (4 years consistent hard work.) BTW -- Do you still write for Parillo (sp?) Is that where your full length protein powder article you alluded to a few weeks back will appear? Ideas? Marty Gallagher: Always and forever, create contrast with that which has just occurred.
Contrast generates change and sameness begets sameness.
8-10 rep sets are right in the middle and means you can jump either direction. Perhaps you up the reps to 15 and combine this with a slice-and-dice periodization cycle. On the other hand, you might be sick of mid-range reps and dieting and want to lower the reps, increase the calories and add size and concurrent raw power.
Your choice. I like to eat light and up the reps and activity and cardio in the summer beach months. Conversely I like to eat heavier, increase the poundage and go for size in the winter.
I still write for John and consider him a friend.
Gaithersburg, Md.: Hey, I often work out when I am very, very tried. I am beginning to think that my lack of any recent results may be because I am just too tried to do my best. I work out 6 days a week and I was wondering if I should take an additional day off to rest. Marty Gallagher: I would cut back to three days a week and allow energy reserves to replenish. I think six days a week is whipping your glutes and you need to back off. If I had an hour to train I'd split the available training time 50-50 cardio/weights for the first 2-3 weeks to establish a reduced volume and even balance. You will feel a lot better within a week.
Alexandria, Va.: Dear Sir, I just purchased an ab wheel. However, it did not come with instructions about what work outs a person can do to target certain areas. Could you please provide me with a workout that will target all the ab muscles? Especially the lower ab muscles. Thanks. Marty Gallagher: 1. Roll out the wheel slowly while kneeling down
2. With exquisite control, touch your nose to the floor
3. Pull the wheel back to the start with straight arms
4. Work up to three sets of 20 reps and write back
Chantilly, Va: Marty, Do you write any articles on a weekly basis? Marty Gallagher: Yep.
Grapefruit juice:: Actually, grapefruit juice does wash out a lot of benefits for various meds. There have been a lot of published articles on this. Sometimes people are told not to take antibiotics right after eating grapefruit, etc. Here's a link: Health A to Z Web Site Marty Gallagher: Well there you go - by the way...what's the science behind this particular, seemingly peculiar contention?
Washington, D.C.: Hello. For the past few weeks, I've felt a popping sound right above my elbow when I do bicep curls. It "feels" like a rubber band snapping inside, but there's no pain. I cut out the bicep curls, but now I feel the popping when I do overhead dumbbell presses. I didn't try overly heavy weights; am female and am at 12 lbs. x 10 reps for the bicep curls. Since the popping affects all exercises where the elbow goes from bent to straight (the presses), I'm concerned. Complete rest for a while or is this normal? Thanks, Marty! Marty Gallagher: I would cease and desist with any and all exercises that causes popping - but that is not a big deal. For example, in Bill Pearl's book he has listed over forty pages of various bicep exercises (2-3 exercises per page) and you can rest assured that many, many of these exercises will allow you to curl in comfort. Same with any other movement, if it hurts, don't do it - but find a substitute.
Chevy Chase, Md.: The thing about grapefruit juice is true ... it speeds up a certain enzyme in the liver that metabolizes medicine to a useful form. Usually it actually makes the medicine stronger and hence nearly toxic. It sounds weird, but medicines target your biochemistry which is set up for other stuff (nutrition, detoxification, immune system, etc.) so some food can indeed clash with your meds. All the more reason you should read your medicine bottle.
Marty Gallagher: Ok, good, now that's a good answer -- a valid scientific theory spelled out in a clear and concise fashion -- which does not mean that I will agree or accept but I'll certainly consider it. So the anti-grapefruit juice warning is posted on the label? Then that's a slam dunk.
Somewhere, USA: I occasionally feel nauseated during an intense workout. I’ve been told that this is a danger sign, but I’ve also heard several elite athletes say they don’t feel they’ve really pushed themselves until they’ve thrown up. I’ve never actually vomited during a workout, but sometimes when I really push myself I start to feel a little queasy. Do you think this is a problem? Marty Gallagher: Yes I do.
You need to back off and if you have a good health insurance plan you might want to ave a precautionary checkup.
Please -- no macho jive about not having a good workout, etc., Macho jive is retarded. I've trained and trained with men who've ruled the power and strength world, giants in that arena, and barfing would have bought derisive laughter and mean spirited remarks about paltry pain tolerance and how maybe the pukee needs to go back to the junior varsity for a while until they can hang with the bigger dogs.
Manassas, Va.: Help! I need to delete my lower abs as quickly and pain free as possible. Marty Gallagher: Talk about low pain tolerance ... do you really think I can prescribe a few easy exercises that will effortlessly melt off a fat gut -- like one set a day for two weeks and bang! gut-be-gone!
I wish I had these magic bean exercises -- I'd make a fortune and buy everyone a new house.
The Grapefruit Juice: I wish I had my husband's medicine list with me, so I could verify which one, but that's TRUE. It's not a load, it may be the high blood pressure medicine, but he's also on anti-rejection drugs for a transplant. Anyway, there is a negative reaction, so talk to a pharmacist. It's no joke. Marty Gallagher: Hey take it easy -- I'm down with it -- show me a better mousetrap and I'll join your army.
Washington, D.C.: What do you think of Pilates with the reformer, and how does the total gym compare to the reformer machine seen at the gym? I've started Pilates but its expensive! Marty Gallagher: Wow - those sound like superhero names out of the upcoming Matrix movie - "Pilates told the Reformer to slay dragvixen with the holy grenade."
I have no knowledge of the reformer - how much does that cost?
Fairfax, Va: Greetings Coach, Did you see the latest health ad on TV? The one for the liquid vitamins, versus the 'pills that won't dissolve in your stomach'? Sounds like another load of manure to me. Stomach acid is stronger than water to break down digested foods, isn't it ? Marty Gallagher: I wish the FDA would grant me 007 status; I want enough leeway to deputize a few of the boys ... we'd be busting down some doors and seizing some records -- the claims on the tube are getting more and more outrageous...no way they can deliver what they claim. No way.
Vienna, Va.: Hi Coach, Just checking in after 2 weeks on the first round of 3-4 week mini-cycles. (Stats - F, 5'4", 199) The first week went great. The second week the wheels kind of fell off the bus. I got sick in the middle of the week and probably lost 4 days of cardio and weights. So, my question -- do I just extend the first 4 week mini-cycle by 4 days or do I just get back into it and transition to the next mini-cycle as if those days were never missed? Eating-wise, I've tried to stick to the 2500 cals/day; although being sick I didn't want to eat and cut back. But, it was my birthday this weekend, so I probably exceeded with cake and margaritas. Week 3 is shaping up again pretty well. Week 4 should be a success as well. I'll end week 4 in Vegas on a small vacation; but hope to be able to maintain some sort of activity and hold on eating. Thanks! Marty Gallagher: Hey Vienna I feel your pain ... I fell off the wagon as a result of my 9-day fishing vacation. I've had out of town company for five straight weekends and our schedule is just now back to normal. Fine, now we get back on the good foot. You do the same. I call it 'recasting the cycle.' We start out with the best intentions and use a pre-planned fitness template but during the process we get de-railed. That's life; I advise scrapping the plan to this point and devising a brand new one. It'll clear the air, take the pressure off and put you at a fresh start, not a stale ending.
TV claims: I like the one that claims 2 minutes a day with that really awkward-looking ab machine was all it took for one woman to lose 40 pounds! Marty Gallagher: Then when you read the small print they reveal that the test results occurred in conjunction with a low-calorie diet.
Old Town, Va.: Hi Marty, I'd consider myself an intermediate lifter, 30-year-old woman, 5'7, 130 lbs. I'd like to start doing chest presses without dumbbells because I am finding that I can no longer lift the appropriate weight without killing my wrists. Do you know how much a bench press bar weighs? I am now lifting 27.5 dumbbells and don't know where to start with the plate loading, if any. Thanks. Marty Gallagher: Use the Smith Machine - ask the owner if you don't know what that is - the Smith will allow you to start super light using a barbell in the bench press and do so alone and in complete safety.
North Shore: Hi Marty, How accurate do you think the calorie-burning counters are on aerobic machines at the gym? Marty Gallagher: Not very.
Unless the machine allows you to input body weight (at very least) the results will be highly inaccurate. A 300-pound tackle for the Redskins will burn calories at roughly triple the rate of a 100-pound gymnast yet no allowance is made.
Marty Gallagher: I have to leave now. I answered a whole pile of questions last week (18-pages) so if you were one of the many that had an unanswered question check for it now. If you have one hanging this week, check for that answer next week. See you Tuesday...
4-29-03 Questions
Raleigh, N.C.: Dear Coach,
Thanks for all your advice. I'm F, 5'7," 190 47 years. Based entirely on your chats, this February I finally added weight training to my otherwise good workout routine (4-5 intense 30-40 min aerobic workouts/wk). Didn't lose any weight (my goal) but I can totally notice the difference in how I feel overall. As a total rank beginner I've been doing a full body routine 3x wk, using machines (the kind with visible weights as opposed to the electronic ones) Here's my question -- could you help me take my routine to another level? I can find 45 minutes or so three times a week for weight training. I have a bad left knee and tricky lower back, so am a bit scared of squats and also do low weights high reps on leg stuff. Unless otherwise noted, what I do is three sets: 50 percent x 12, 75 percent x 12 and a top set that I try to work to 12 then move everything up. Here are all my current top sets and my routine in order:
Bench 80 lbs x 10 reps
Leg Press 60 x 40 x 3 (w/r/s low weight high rep because of knee)
Lat Pull 75 x 9
Leg Extension 40 x 20 x 3 (low weight, high rep)
Shoulder press 65 x 12
curl 40 x 20 x 3 (low weight etc)
fly 50 x 8 reps
situps 50 x 3 sets
preacher curls 20 x12
tricep extension 15 x 12
Thanks I know there's a lot of detail here.
Marty Gallagher: The trick is to create contrast. Go in a different direction. I would suggest using a split routine:
Day I
Squat
Leg curl
Calf raise
Seated overhead press
Seated lateral raise w/dumbbells
Day II
Bench press
Incline bench w dumbbells
Pec dec
Dips
Tricep pushdowns
Day III
Pullups
Chins
Row
Seated incline curls w/dumbbell
Preacher curls
Try 2-3 sets of each exercise; I would keep the poundage low, the reps high (15) and seek to lay a precise technical base in each exercise.
Fairfax, Va.: Hi, Marty. I really wanted to thank you for last week's column about falling off the wagon and getting back on again. You really helped me to see things clearly. Could you please design a two or three day split for me? I've been doing full body weight training for three times a week for almost twelve weeks. I do squats, bench press, military press, standing calf raises, bicep curls and upper and lower abdominals, two sets of up to twelve each. Once I hit twelve reps, I increase poundage and start over again. I've had problems incorporating back exercises. You recommended chin ups and pull ups, but I weigh 238 pounds (down eighteen since February) and I don't think I'm going to be pulling my body weight up any time soon. What I have been doing is putting my bench in a decline position, the bar at the top, and pulling up my upper body. It looks like a backwards push up when I do it. I'm not sure how much it's doing for me though. I work out at home, and I have a bench, barbell, two dumbbells and 130 pounds of weight. My bench has a leg extension and curl attachment, but I find that I like squatting better than curling. Because it's in my home, I could work out any day that you give me. Thanks very much in advance.
Marty Gallagher: Take a look at the previous question – I’ve outlined a basic three-day program and it might be worth you taking it for a test ride. Keep doing the pull ups and chins using the bench to push down with your feet; allowing you to give yourself forced reps and pull to completion. Over time you’ll use less and less leg as you simultaneously become lighter and stronger.
Arlington, Va.: Re: The impact carb thing if you haven't heard from anyone yet ... I read an Atkins Advantage Shake can at the market and it said only count 1 gram of carb, the rest works as fiber. I think that's what the 2 grams impact carbs in a 15g carb bar is about. For what it's worth.
Marty Gallagher: So, if it’s a fibrous carb it is classified as an ‘impact carb?’
For the smaller thigh seeker:: If a sandwich with both salami and cheese is a typical lunch meal for you, I'd start there and find some lower-calorie and fat sources of protein!
Marty Gallagher: The prosecution rests.
Washington, D.C.: I'm a 5'7" female, approx. 140 lbs., 32-years-old. I've been lifting for 5 years and have seen some great gains (for example, I can now do 6 to 10 unassisted pull-ups or chin-ups -- when I started I could not do any). I will be traveling for 8 months (dream trip around the world) and don't expect to be able to go to the gym with any frequency. Is there anything I can do without weights in an effort not to lose all of my physical progress? I have only been able to think of push-ups and squats without weights. Thanks for any suggestions you may have.
Marty Gallagher: I’d walk my glutes off as I explored all the different cities. I would sample the tasty local foods but try and not eat too much at any one time. Personally I’d rather eat really excellent food and less of it than more ample amounts of bland food. The trick is to not pig out at one sitting. You could try some free-weight exercise in the privacy of your hotel room. About every city in the world with a population over 5000 has a commercial lifting gym so you might want to check the phone book. A workout might cost $5-10 dollars.
Washington, D.C.: Hi Marty - I've been doing cardio(eclipter, treadmill) for at least 10 years ... 304 times a week for 35 minutes. I have recently been advised by a personal trainer that I should do the recumbent bike -- at hi-intensity -- getting my heart rate to 145-150 (and keep it there for 15-30) minutes. He also advised that I do strength training for lower body. I am a five foot 10 inch woman and weigh 155 pounds. My main goal is to lose 10 lbs. What do you think of his suggestion? What else would you suggest. (By the way, I eat a healthy diet).
Marty Gallagher: Look – you’ll have to draw your own conclusions – you’re the one right there and no one knows your situation better than you do. You’re asking me to make a value judgment knowing nothing about you. The prescriptions proscribed could be perfectly valid or they could be the worst prescription in the world – both are valid approaches but the question is; are either appropriate for you and your present situation – and I have no way of telling. Change is always appropriate when the current regimen ceases to produce results.
Washington, D.C.: Thanks for taking my question. I am 5'10, (male), age 34 and weigh in at 174. In the past 6 weeks I have lost 8 pounds via Atkins diet and exercise. I run 3-4 times per week. I am up to about 50 minutes running now. I have 5 more weeks until I get married. In that time I would like to lose even more of my gut. I think 163-165 pounds would be nice. Any advice on the exercise front? I realize the Atkins diet may not be the recipe for long-term success. However, I had three months to get the weight off and it's working. Thanks
Marty Gallagher: You shouldn’t make a religion out of any single diet approach. Ketogenic eating, super-low carbs, has been used by competitive bodybuilder since Jesus was a carpenter. The trick is in knowing that all diets run their course and peter out and the natural thing to do is recognize stagnation when it happens and have a new diet approach in place and ready to roll. To create maximum contrast, coming off a protracted ketogenic period I would likely go to high fiber, low protein, moderate starch, style diet.
Alexandria, Va.: Marty, I'm a 52-year-old woman, working out regularly, alternating upper and lower body routines, and I swim. Question concerns lower abs specifically. I can do crunches (regular and oblique) just fine, but can't do reverse crunches for lower abs (the exercise where you lie on your back, lift legs at 90 degree angle, and lift butt and legs off floor). I had surgery across lower abs (hysterectomy) some years ago and have not been able to get muscle tone back in that area. Can you suggest any other exercise that would work this area enough to build some strength there? Thanks.
Marty Gallagher: Do you know what frog kicks are? They are a very gentle lower ab exercise. Sit in a chair and grasp the sides hard with your two hands. Draw your knees towards your face while keeping your toes pointed. Draw the knees in as far as comfortable and extend them back out at a nice angle towards the floor. Use a smooth and even pace and go until you fatigue. That is one set. I would work up to 2-3 sets a day, 2-3 times a week.
Arlington, Va.: Hi coach: I'm currently about one month into a weight-loss phase, and I've been increasing both the frequency and intensity of my cardio workouts. I've noticed though that my legs never really get fully rested -- I'm still sore going into Monday morning squat day. Should I ease up a bit on the cardio, or just not worry about it?
Marty Gallagher: Well that depends; are you making quantifiable gains on the current routine? If you are steadily moving towards the goal I would put up with a little soreness and ride the tiger. On the other hand if I were stale and not progressing I’d change something. One suggestion: take your cardio day off the day before leg weight training.
Fairfax, Va: Marty, Do you believe in chiropractors? After a couple injuries, went to the doc and he fixed me up, manipulation combined with exercise to keep the bones and muscle in proper relationship to each other. A lot of people would rather take a pill to cover the pain instead of dealing with the problem directly.
Marty Gallagher: I have been adjusted by some top people but I have never felt the urge or necessity to utilize their professional services on a regularly reoccurring basis.
Alexandria, Va.: Marty, I'm trying to minimize the numbers of exercise and push it. One warm-up rep and then one rep till I can't move it anymore. Would you change anything:
Monday
Squat (Smith machine)
8x45 5x275
leg curl
8x50 8x125
calf raise (shoulder bar, heels off the edge)
8x75 8x175
db over head press
8x30 8x50
Tuesday
db bench
8x40 5x65
db fly
8x30 5x45
dips
1x
db triceps
8x30 5x50
Wednesday
run
Thursday
deadlift
8x100 5x150
pullups wide grip
1x
hammer db curl
8x25 5x45
second db curl
Saturday
soccer
Marty Gallagher: The poundage jumps on lag day are way to severe; I would never ever jump from 45-pounds to 275-pounds without a lot of interim warmup sets, regardless the exercise. 20-30 pound jumps are fine. Beware of monster jumps in poundage; at best this approach is a performance-hindering body shocker and at worst can become an injury-inducing nightmare. The exercise template looks fine – push it hard for 4-weeks and then re-access.
Houston, Tex.: Marty: In trying to spice things up, I have been putting the treadmill on various inclines. Is there a maximum you would recommend for a woman whose quest is general fitness? One trainer told me not to exceed 3 percent incline or else I'd get big thigh and glute development. That doesn't seem like much to me.
Marty Gallagher: I’ve never used an exercise treadmill with an incline – I am such a Neanderthal…why wouldn’t you take advantage of all the variety the machine has to offer? After all, machine cardio is boring enough already without dumbing-down the possibilities purposefully.
Damascus, Md: Your chats are awesome! I have been reading a long time and am ready for some advice, esp. about devising a lifting program. Here is my info: 27 y.o. female; 5 feet, 8 inches; 190 lbs. I have lost 50 lbs. since August, mostly through strict diet control. Health is good; I have to watch the back. My cardio component was half-hearted for a long time, but in the past 8 weeks I have made a serious commitment (and plowed through a weight loss plateau). Here's what I do for exercise:
Mon/Wed/Fri: attend spinning class -- this is a great, high-intensity class for me
Tues/Thurs: Pilates (good for abs and strengthening my back and I enjoy going, but honestly not a "real" workout)
Saturday: power yoga (my heart rate does go up plus this is a highlight of my week), try to get in a brisk walk (45 min)
Sun: either nothing or a brisk 45 min walk
Typical Food:
8:30: fat free yogurt, fruit, 1/4 c. high fiber cereal
11 fruit
1:30: large (and I mean large) salad with 3-4 oz fish/chicken/lean turkey and lettuce/tomato/bell peppers
3: 94 percent fat free popcorn or fruit
7: 4-6 oz lean protein (source varies); veggies; baked potato, sometimes with low fat cheese
9: fat free frozen yogurt
Obviously, I need a lifting plan. I belong to a gym and I know you prefer free weights, but I am not ready for that yet. I'm concerned I'd have the wrong form, plus the people in the free weight room would probably laugh me out of the gym. I promise I will try to work up to the free weights, if you can get me started with the machines -- which ones to do, how many times, and how to know when I've found the right poundage. How much time should this take? I am probably the weakest person to ever write to you, esp. in the upper body. I don't think I could do one push up! Thanks so much for your advice.
Marty Gallagher: I have the name of a superb personal training in Damascus who has a home gym the envy of many professional facilities. Contact me at my e-mail for the person to provide you the expert instruction. She will also be able to lay out a comprehensive training and nutrition template. MGSO@supernet.com
Alexandria, Va.: Coach Marty, What do you think about these 12 week fitness challenges? I am thinking about entering the Gold's Gym challenge (no supplement requirements, unlike EAS) as a way to kick start that final stretch in my physical turn around. I have already lost about 75 lbs. and want to nail that final twenty. My thinking is that this will give me a focus to my goals that I have been lacking in recent months. Recently, I have been paying attention to at best two out of three of the legs on the tripod at any given time. So for the next twelve weeks, I will see just how much I can do with total discipline. Do you have any advice beyond your vast archives on how to approach this challenge.
Marty Gallagher: I say go for it. Nothing quite motivates a individual, nothing quite spurs on intensity and frequency like knowing you are going to have to take ‘before and after’ photos and measurements on a particular day and time. You should have a day calendar and every single day write, “only 67 days to go until ‘after’ photos…only 66 days to go until ‘after’ photos….Competition and public displays jack-up a person’s motivation and improves training and diet discipline.
Washington, D.C.: Marty, I've been a devoted follower of your chats for some time. I'm a 30-year-old, 5 foot 9 woman whose weight fluctuates between about 143 and 147 pounds. Over the past 14 months, I've lost about 15-17 pounds through a combination of diet, cardio, and weights (heeding your advice about the tripod). Now, I'd like to maintain my weight. Here's my current program – do you have any suggestions? Thanks for your help! Cardio: 30 minutes per day on elliptical trainer, 3-4 times per week; 1-1.5 hours power walking, 1-2 times per week Weights: 3-4 times per week, alternating days on following program:
Day 1:
overhead shoulder press: 2x15x15
flyes: 2x15x15
leg lifts: 15 reps
hanging knee lifts: 6 reps
crunches on ball: 15 reps
bicycle crunches: 30 reps
adductors: 2x15x150
abductors: 2x15x150
seated rows: 1x15x55, 1x15x60
leg curl: 2x15x75
leg extension: 2x15x75
Day 2:
bicep curls: 2x15x15
tricep extensions: 2x15x25
leg lifts: 15 reps
crunches on ball: 15 reps
bicycle crunches: 30 reps
lat pulldown: 2x15x63
tricep pressdown: 2x15x88
leg press: 2x15x160
Diet: I try to keep it between 1800-2200; breakfast is oatmeal, lunch is a low-cal sandwich, Pria bars for snacks, small portions of pasta, protein, etc. for dinner.
Marty Gallagher: It sounds as if you’ve got a good handle on the eating and cardio portion of the fitness tripod but the lifting program you offer here is a little lame. One hour is about the most a person can seriously weight train before fatigue sets in. Given one hour to train twice a week I would set it up like this,
Day I
Free weight sets – work up to 2x50
Leg extensions 2x15
Leg curls 2x15
Calf raise 2x25
Seated overhead DB press 3x10
Seated DB lateral raises 3x15
Day II
Dumbbell bench press 3x10
DB flyes 2x15
Lat pulldown – wide grip 2x10
Lat pulldown – narrow chin grip 2x10
Tricep pushdowns 2x10
Preacher curls or incline DB curl 2x10
Do ab work at home while watching TV lying on the floor.
Massachusetts: After nearly 3 decades of being a slug, I finally joined a gym a few weeks ago, and I'm really enjoying it. I've started out pretty basic -- 30-40 minutes on the cross-trainer, and maybe some crunches. My problem is this: sometimes during my workouts, a toe (usually the one next to the big toe) will cramp up and become completely straight until I take my shoes off. It's not really such a big deal, but I'm totally stumped as to why this happens. Do you have a clue?
Marty Gallagher: No. None. Zero.
Arlington, Va.: Marty, In the gym I saw a guy doing inclined bench dumbbell presses. He used a rubber strap that went around his back. He had one end of the strap and a dumbbell in each hand. He would do inclined presses as normal, with the strap providing extra resistance. Have you ever used such a technique/device? What benefit would you get from this?
Marty Gallagher: I suppose this is the latest wrinkle…never used ‘em and doubt if I ever will…
Sacramento, Calif.: Coach, Leaning out right now -- 5 weeks in. Will finish out end of May (hopefully sub-8 percent). Also driving up squat weights (breaking the rules, I know). Heavy squats are Monday after day o'rest (Sunday); Wed. and Fri. are typically 80-85 percent of Monday's squat weight. Monday was first day I missed - 9 reps instead of 12. Question: what now? (A) ignore it and continue with progression next Monday, (B) hold and try it again next Monday, (C) go psycho and try it again Wednesday. Stopping the progression is not an option. I'm holding all my other lifts where they are, but I don't see any reason why I can't force my squat weight up through the rest of this cycle.
Marty Gallagher: Why do you think that your squat poundage is going to skyrocket as your body weight is going down? There might be one or two reasons but they are extreme: is your lean muscle mass increasing? Are you using pharmaceutical substances? If the answer to both is no – then what makes you think you’re squat poundage is going to increase dramatically – are you going to ‘will it’ to happen? I hope you can and wish you luck. Am I reading this right – you are squatting three times a week? I would suggest you bag the second and third weekly squat session and watch as recovery and available energy spike upward dramatically.
Impact carbs: Yeah, it's made-up. Most of the "low-carb" bars use glycerine as a sweetener. The bars' manufacturers claim that glycerine doesn't affect blood sugar levels and therefore isn't an "impact carb", but according to the FDA, glycerine is a carbohydrate and so must be listed as such on their labels. For example, Myoplex has a line of bars out called "Carb Sense" bars. They used to be called "Low Carb" bars, and the glycerine wasn't listed on their nutrition labels -- so if you added up the calories derived from each macronutrient, it didn't tally with the total number of calories in the bar. The FDA clamped down, and Myoplex changed their labels.
Marty Gallagher: Gertrude Stein once quipped, “A rose is a rose is a rose” (Hemmingway once enthralled and later estranged countered, “…and a bitch is a bitch is a bitch.”)
New Orleans, La.: Marty, Recently found your columns and I LOVE THEM. I am a 30-year-old lifer/lifter and have many questions for myself to ask you in the future, but one really important one for my Aunt. She is a 92-year-old and quite a character. In the past few years she has started to have a hard time moving around. She gets around with a walker and uses a lifting easy chair to assist her standing. She can rise on her own from the dining room table by placing a hand on table and one on a walker or other stationary object. Slow and steady, but I know she could benefit from lifting lightweights. I've talked to her about it and she is game. I even got her to try curling a medium-sized soup can to give her an example. I will go out and by some 1-5 lb. rubber coated weights for her use. I have read how weight-lifting can help those in the 90+ crowd to become stronger. Any ideas on a starter workout that she could perform with these weights to increase her mobility and enhance her life?
Marty Gallagher: Don’t kill grandma trying to improve her at 92. She must be doing something right. Sure you can have her play around with super-duper light weight in some fun exercises and you can lead her through them, showing her the correct techniques…It’ll be fun but just don’t get too carried away or you could do a lot more harm than good.
Build it Right: I cannot sqaut with any weight at all due to herniated disks. Currently I go heavy on the leg press for six sets once a week. Tried real heavy no range of motion like the big boyz and got tendinitis. Help me avoid bird leg-itis. Any favorite exercises or routine suggestions for max thighs?
Marty Gallagher: I would definitely drop leg presses; it’s just a matter of time before you re-injure that back. Become a master of the leg extension; work initially on high reps, hold the top position for a protracted time, tensing the muscle hard. After completing the first rep, only lower down 2/3rds – this seems to save knee wear and tear. I would do two work sets after a warm-up: start with 15-rep sets for four weeks. Then lower that by 5-reps every four weeks: 15-10-5 In addition work the lying leg curls and likewise work the seated calf raise. None of these should tax the back.
Arlington, Va.: Your flag football guy with a follow-up to last week's question. Currently, I have four weeks to go in my lean phase. At the end of that phase I will switch to a gain phase. I am wondering, when I switch to a gain phase, what is the best strategy for maximizing muscle gain while limiting fat gain? I realize that it's almost impossible to gain muscle and lose fat simultaneously -- that's not really my question. I just want to have a strategy for ensuring that I am gaining quality muscle and limiting the gain of fat during the gain cycle. Thanks!
Marty Gallagher: Make haste slowly. Add calories gradually, a few hundred additional calories each week will put you into anabolic status. Hard weight training and cardio ensure that any excess calories will be used to build muscle tissue however if you overwhelm the body with calories, regardless of how hard you train, calories not burnt off will end up compartmentalized as body fat. Protein devoid of saturated fat is best for providing additional calories. Fibrous carbohydrates are recommended when protein is increased. Adding 500-calories a day doesn’t seem like much but do that for five consecutive weeks and you’ll get a big cumulative caloric effect.
Increasing reps: Hi Marty, Thank you for all of your advice and thoroughness. For the first time, I am using a program that uses two work sets of reps each. How do I go about increasing reps? (second set first, try for 11 reps on each, etc)?
Marty Gallagher: When you make two sets of the proscribed reps add 5-pounds on the small exercises and 10-pounds on the big exercises and start the process over once again, i.e., work on making two sets for the target reps using the new poundage. Alternately you could keep the poundage and work with the rep until you are able to boost them by 5. If, by way of example, you did 2x10 with 100 you would attempt to work that upward to say 2x15 with 100. Then add weight and repeat the procedures.
Out of shape in Silver Spring: Hi Marty, I'm a woman, 5'9", weigh 185 lbs. Haven't exercised in 9 months. I own a treadmill, a Total Gym and enjoy tennis. I want to lose 20 - 25 lbs. in six months. I have know idea how to go about it. Do I do the treadmill every day? How long? I have no concept of strength-training on a Total Gym (I don't have the money currently to purchase anything else, even free weights.) How should I start? I'm so flabby none of my clothes fit anymore and I can't stand to look in the mirror. But I really want to turn it around. I just got the treadmill a few days ago and I've been increasing my time by five minutes a day, I'm now doing 35 minutes at 3.5 mi/hr and feeling winded by the end.
Marty Gallagher: If you live in a nice neighborhood, why not take a long outside nature walk each morning. Go fast and try and break a sweat. I power walk for 30-50 minutes 4-6 times a week. I look forward to walking outside. I wear a WalkMan and listen to tunes as I motor around. 2-3 times a week I would fool around with that total gym you own – I can’t help you even remotely on that one since I’ve never seen or tried one so I’ll guess you’ll need to check the manual that came with it. Exercise is fine and good but unless you change your eating habits your physique will NOT undergo a radical transformation.
L.A., Calif.: Good morning Coach! Desperately need your help: I'm in a bulking up phase, but I just cannot eat THAT MUCH more. I mean there is no MORE room to routinely get my calories up to 2500-3000. What kind of supplement should I look for that does not produce bad-carb like insulin spikes? I know I have to accept some fat gain as part of weight gain, but I want to keep things as lean as possible (trying to make sure I don't turn the six-pack into a keg!) Thanks. (P.S. Are there any bars out there that don't play fast with carbs/glycerine that are worthy of trying?)
Marty Gallagher: How long do you have to go? If you are within one week I would throw caution to the wind and eat everything in sight for the final 7-10 days. This final ‘anabolic burst’ signifies the end of the mass enhancing phase; that’s it, now its time to double back the other direction and lean out. Chisel down the newly acquired muscle mass. Contact me for my personal bar recommendations: MGSO@supernet.com
Washington, D.C.: Marty, In last week's chat, you mentioned you take a protein shake right after you wake up and right before you go to bed. I'd like to try to supplement my current diet with something similar, but I don't know where to start. (I'm a 6'2" male, 175 lbs., trying to gain mass). Is there a specific brand or type you recommend? I feel lost among the many choices at GNC or other like stores. Thanks! Your chats are great.
Marty Gallagher: write my e-mail, see previous question.
Washington, D.C.: I'm a 30-year-old female who works out regularly and just won a month's worth of Creatine protein (powdered) drinks at my gym. Will this make me gain weight? I started drinking them at lunch and they are so disgusting. What are the benefits?
Marty Gallagher: A lot of folks made a lot of money on creatine monohydrate. It is a hassle to take since most maker recommend taking it 3-5 times a day. I know some fantastic athletes who swear by it and some who shrug their shoulders. What is your fitness goal? I think I would save the Creatine and use it in conjunction with a mass-building phase. You can mix it with juice or do like I do and throw it in a protein powder shake to disguise the taste.
Seattle, Wash.: Dear Marty: I apologize in advance for sending this both to your e-mail account and to the Washington Post chat, but I’m afraid that I’m asking for quite a bit of detail and it might be more detail than you want to throw into the chat log. Anyway. I’m male, 38, 5-11, 200 pounds and have been lifting regularly for just a bit more than a year. Currently, I'm into the eighth week of a 12-week bulk-up period. Here’s where I am on that currently:
Leg/Shoulder day:
Squats - 2 warm up sets, 1 work set, one follow-up if I completed the set successfully – Completed 1X6X225
Leg curls - 2 warm up sets, 1 work set – Completed 1X6X150
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 – Completed 1X20X100
Military Press - 2 warm up sets, 1 work set – Currently at 1X5X110, 1X3X110
Seated DB press - 1 set – Currently at 1X5X50
One arm cross cable lat raises to the rear - 1 set – Completed 1X6X37.5
Ab Work: 3X25 (can’t finish third set) on Wheel o’ Death (actually, I use a barbell) supersetted with 25 V-crunches off the end of a bench
Cardio: 25 minutes at 155-170 BPM
Off day: Run 3.5 to 5 miles
Chest/Tri Day:
Flat bench - 2 warm up sets, 1 work set – Currently at 1X6X165, but needed spot
Close Grip Bench - 1 set – Completed 1X6X110
Incline Bench (dumbbells)- 1 set – Completed 1X6X55
Cable cross over - 1 set – Completed 1X6X80
Skull crusher/close grip bench super set – Working at 1X5X85
Tri pushdown with rope – Completed 1X6X60
Dips – 1X3Xmy bodyweight, followed by 1X5X20 lbs. of assist
Ab Work: 3 sets of hanging knee raises, currently at 20, then 16, then 8
Cardio: 25 minutes at 155-170 BPM
Off day: Run 3.5 to 5 miles
Back/Bi Day:
Deadlifts - 3-4 warm up sets, 1 work set – Currently at 1X5X285
High Pulls - 1 set – Completed 1X6X135
Pull ups - 2 sets – Currently at 1X6X20 lbs. of assist; followed by 1X4X30 lbs. of assist (seem to be stalled here)
Chin ups - 2 sets – Currently at 1X6X20 lbs. of assist, then struggle to do another 3 at 40 lbs. of assist. QUESTION: Am I burning up the muscle by doing pulls and chins right on top of one another? I switch off which exercise I do first; I do more of the first exercise regardless…
Hyperextensions - 1 set – Currently up to 36 reps, using no extra weight
Low incline DB curl - 1 set – Completed 1X6X45
Preacher barbell curl - 1 set – Completed 1X6X80 – Note: Started with standing curls, but became concerned about too much lower-back swing (I’ve had disk slip before) and switched. Is this OK?
1 arm preacher curl - 1 set – Currently at 1X4X45
Cardio: 25 minutes at 155-170 BPM
For the next four weeks, I’ll go to 2 top sets of 3 reps each. Actually, I’ll go for five more weeks; I have a week’s vacation scheduled for Week 6, and I plan to take a break then. What I’m really looking for in this incredibly long missive is a stripping/cutting workout schedule for the summer. I’d be happy to burn up 10-15 lbs. or more. Can you give me a good lifting routine –- especially interested in suggested number of sets/reps; and maybe a suggested new isolation exercise or two. Also interested in any suggestions you might have about my cardio schedule and if/how much I should bump it up. Some personal notes here: I start my workouts when the gym opens at 5 a.m.; usually takes me about 45-55 minutes to complete my weight workouts, and I have to be at work by 7:30. I have small kids, so any evening workouts are out of the question. And finally, would love to get ahold of a good diet plan to use during this time. Very curious about your recent plan; has it been published yet?I know I’m asking a lot here, but I do appreciate your help. Thanks!
Marty Gallagher: Hmmmm….. we’ll need to dissect this monster inquiry one item at a time.
1. I really think we are premature designing a new routine if you have five weeks left to go on this route. If you run out of gas on three rep sets, continue with doubles and singles and set some personal rep records in the exercises. Let’s wind this phase down with record poundage.
2. To lean out will require you eat less and do more – more overall activity, more cardio done longer…lighter, more frequent weight training. The idea is to stay super active in the warm months and do more of everything…the more activities the better.
3. Zero in on the food leg of the fitness tripod; this is where you’ll get the real lift. As Shawn Ray once quipped, “I can do the gym portion of bodybuilding in my sleep – the weight training, the cardio – that’s easy compared to the disciplined eating required outside the gym.”
4. Let’s get thinking about the new eating template and put off designing the new weight and cardio workout until we get closer. You need to be in the present when you’re handling the big poundage at the end of a power cycle. You might be looking ahead too much.
5. Do you cook? Can you prepare balanced meals and store them for consumption 4-5 meals a day, for seven days in advance? Preparation helps. We can do the weight training and cardio in our sleep, right? Let’s nail down the food portion.
Burke, Va.: How slow should my repetitions be? To try to slow my reps down and improve my form. I do 10 reps but try to spend 10 seconds on each rep. I find that I cannot lift nearly as much weight as when I don't time myself but it seems that you recommend "perfect form" over more weight.
Marty Gallagher: My default procedure is as follows: on the lowering, eccentric phase of the exercise, I use a slow and precise lowering or loading. The ‘turn around’ is the critical juncture where lowering becomes raising, compression becomes expansion. I like to explode with the weight concentric portion. Slow release, a slight pause at the turnaround and an explosive push or pull to lockout. Hold the lockout for a full beat before beginning the next rep.
Arlington, Va.: Marty, Thanks for the chats. I have been following a routine that you recommended for the past 12 weeks. I changed some of the exercises after six weeks to continue to confuse the muscles. I am 6 feet, 185 pounds and working out three times a week. Here is my question: I am interested in cutting the reps and increasing the weight for the next six weeks. Do you recommend cutting the reps in all exercises and increasing the weight or just in the compound movements? For example: Currently I db bench (3x10 with 70lbsx2)and follow it with db flyes (3X10 with 35lbsx2). Generally, what do recommend for reps and weight. Does this apply to high pull and deadlift too? Thanks.
Marty Gallagher: Cut the reps across the board. The idea is to expose your muscle to a different type of stress: the stress associated with (relatively) heavy poundage. This also sets you up beautifully for when you switch-back, go to a lean-out periodization plan and slice-and-dice using high reps.
Gaithersburg, Md.: In the area that I live in it is unsafe to run because of cars, dogs, no side walks, etc. I usually go to the gym to run on the treadmill. The problem is that I cannot run as fast on treadmill because I hate the feeling of being pushed. I love runners high and I have more time and I can travel to running trails. Is there a way to get this high doing something in the gym? I really want that same runners high at least sometimes during the week. Do you have any suggestions.
Marty Gallagher: What can I say?
Germantown, Md.: Marty, you responded to me in a question dump mid-February. I changed my lifting schedule to 15-rep sets in all my exercises. I cleaned up my diet and I kicked in some cardio three times a week. My goal was to lose about 30 pounds by the end of the year. I went from 246 pounds to 220 since then and haven’t noticed significant loss in my strength. In fact, I’m stronger than I’ve ever been. I went 6-weeks at 15 rep sets and am finishing up my 10 rep sets in a week or two. I feel a lot better than I did a few months ago. I’d still like to get leaner. If I could lose about 20-25 more pounds I’d probably be able to get the definition around my abs that I never thought I could achieve. I was wondering if you could point me in a new direction and give any advice in continuing growth. I'm a 26-year-old male, 6'-0", 220 pounds.
My workout follows:
Day 1 -- Legs/shoulders
Squat -- 10X135, 5X185, 3X225, 1X245, 10X275
Calf raise -- 10X90, 5X135, 10X185
Leg curl -- 10X50, 5X70, 10X90
Power clean -- 10X95, 5X135, 10X155
High pulls -- 10X185, 5x225, 10X295
Behind neck press -- 10X95, 5X115, 10X135
Lat raise -- 8X30, 10X45
Day 2 -- Chest/Tri
Bench -- 10X135, 5X185, 1X205, 10X225
Flies -- 10X30, 5X40, 10X60
Incline Bench – 10X135, 5X155, 10X185
Dips -- 10X0, 5X0, 10X0
Nose breakers – 10X65, 5X85, 3X105, 10X115
Skull crusher -- 8X65, 10X80
Day 3 -- Back/Bis
Deadlift -- 10X135, 5X225, 10X295
Assisted Chins -- 10X-140, 5X-100, 9X0
Hyperextension -- 10X0, 10X30, 20X30
T-Bar row -- 10X45, 5X70, 10X110
Barbell bicep curl -- 10X45, 5X65, 10X95
Dumbbell curl -- 8X30, 10X40
Typical day of eating:
Breakfast: Yogurt/Oatmeal
Snack 1: Protein shake
Lunch: Salad with grilled chicken
Snack 2: Protein shake
Dinner: Rice/chicken/salad
Cardio: 20-30 minutes of jogging on days without lifting.
Marty Gallagher: If you are eating this clean and light, losing another 25-pounds could be problematic. The workout looks good – congrats on the 10-rep power cleans and high pulls followed by limit deadlifts a few days later. Is your upper back rocked-out? Plus you’re paying homage to the cardio god. How many calories are you eating per day (approximately)? It makes a big difference if you are eating 2000 or 4000. If you are subsisting on next-to-no calories perhaps you need to boost your metabolism. You could take the next four weeks and slash reps to 5-reps and seek to peak power. Eat more, relying on clean protein for extra, muscle building nutrients. Then after 4-weeks, you’ll be massive, your metabolic burn rate, your caloric ceiling will be raised dramatically and you’ll be ready for a long, slow downward glide-path to ripped-ville.
Damascus, Md.: Marty - Hey, Dina here, not as sore as the last time, but I am still feeling the effects of Saturday's workout. Frank's quite a character! Thanks for the help and encouragement. Anyway, I wanted to toss some exercise ideas at you. For weights, I was going to stick to 2 sets of 6, since I have only been at it 6 weeks or so. I was going to keep the Mon-legs/shoulders, Wed-chest/tris, Fri-back/bis with the 5 days of cardio. But I want to switch up some exercises -- dips instead of french press, flat bench instead of incline for bench press, flyes instead of pecdec machine, and Frank's weird windmill thing for biceps. My big question is with deadlifts -- I was doing 2 sets of pullups, 2 sets of chins, the 1 longer set of hyperextensions. With adding deadlifts, do I drop the hyperextensions or chins? And do I do the deadlifts first? Thanks!
Marty Gallagher: First off, If you’ve been doing six-rep sets across the board for six-weeks isn’t it time to switch direction? What is the goal? Add muscle and strength, lean-out for the summer? A rep prescription is dependent on what the goal is. Cardio is fine; I’ve seen what you do and how hard you do it and it’s plenty sufficient. The sequence of the lifting is fine; so switch away, any exercise you want to try, try it. Do deadlifts first and keep the pull-ups and chins. If you have the gas, do the hypers, if not, bag them.
Laurel, Md.: Marty, I'm 34/M/195 and have been weightlifting regularly, twice per week, for over a year now. I'm satisfied with my gains but would like to alter my routine so that I can be lighter for running races. In most of my workouts I do bench press, five sets with the heaviest being the most I can do 2-4 times. (For other exercises I do at least eight repetitions per set.)If I reduce the bench press weight and do more reps should I retain strength while losing bulk?
Marty Gallagher: We can be strong in different rep ranges and usually if you are setting personal records in say 10-rep sets of bench, likely if you suddenly switched to 5-reps (or 15-reps for that matter) within a short time you would be setting personal bests in that rep range. If you are strong in a particular rep range on a particular exercise, you’ll be strong – for you – in the other rep ranges. Strong is strong. Don’t do the same thing all the time or you’ll burn out, get stale and cease making progress. Don’t stay too long at the fair.
Alexandria, Va.: Marty, I do cardio 6 times a week (30-45 mins) at 85-90 percent of my max heart rate. I have read in some places that five times a week is the maximum you should do cardio to maintain muscle mass. Should I cut a session since I want to preserve my present muscle mass and possibly gain more? Also, your advice for gaining muscle is to bump up the calories. I eat 1800-1850 clean calories a day right now and I am not sure how I can eat any more. Female, 5 ft. 8, 142 pounds (buff as hell after following your advice for the past 6 or so months!)
Marty Gallagher: I love it – ‘buff as hell’ – you go grrrl…
I wouldn’t back off till I got burned out. If you’re rolling use the six-time-a-week template. I wouldn’t change a thing. Soon enough this approach, like every approach, will expend itself. You put it back on the shelf for future use and move onto another method. If you think that you’re muscles are flat, why not eat some additional clean protein. If you can’t eat it why not drink it? Two shakes will provide 60-70 grams of high BV protein.
Waterbury, Conn.: Marty, Here’s a longwinded question. I’m 6’3 and 39-years-old. In my college days, I played intercollegiate volleyball and was a strapping 205. Was in excellent cardio shape and worked with weights religiously. After graduating, getting married, having kids, and earning a living (I know, I know), I neglected my body. I have a very fast metabolism, so with no focus on diet and exercise, I lost my muscle mass and got skinny except for my waist. Now, I look like "Cat in the Hat." I’m about 159, waist about 38 inches. Now that my life is a bit more secured, and now that I work next to a fitness gym, I want to go back to my "Glory Days." Is it possible to get back to my old shape of my early twenties? I know anything is possible, but in your late thirties, does your body start slowing down the muscle making process? Or are you physically stronger in your late thirties than in your late teens and early twenties? Or is the body in a decline? I'm trying to make my expectations realistic. Thanks.
Marty Gallagher: You are only 39 and don’t have any debilitating injuries or illness. In fact, what you’d discover if you got back into the fitness thang’ is that muscles have ‘memory’ and once they’ll been stretched and grown to a certain size, even though they shrink up due to disuse, when reactivated muscles swell back to previous glory far faster than trainees who’ve never ever been there. You could be back to tip-top shape inside a year.
Washington, D.C.: Hi Marty, I'm currently trying to lean out (female, 5 feet, 130 pounds), and I had a question about diet. Is it possible to eat too few calories that it lowers your metabolism? My current diet for leanout:
Breakfast: 1 fruit, 4 oz cottage cheese
Snack x2: 1 oz uncooked oatmeal
Lunch/Dinner: 8oz salad, 1 tbl dressing, 6oz cooked veg, 4 oz protein
Any suggestions? Thanks!
Marty Gallagher: This is starvation eating – an ounce of oatmeal? I spill that much…four ounces of protein at dinner? That’s what, 25-grams of protein a day? I would strongly suggest you eat more and eat more often.
Arlington, Va.: Thanks for taking the time for reviewing my question. I'm 37-years- old female, 5'5'', 116 1bs, I work out 3 times a week -- treadmill 30 minutes, 4.3, 8 elevation, and with circuit weights (leg presses, and calf machines). I also spend about 4 hours a week salsa dancing. What can I do to tighten up my upper back thighs, beyond getting liposuction.
Marty Gallagher: 5-5 and 116? How much fat could you be carrying? The way I see it, you are plenty active in the cardio sense. You do a little weight training – what is your eating like? Any room to clean up, or lighten up the food quantities or selection? Do you really need to drop weight or are you being obsessive – there is no way for me to tell.
Alexandria, Va.: Marty - Is there such a thing as too long of a cardio workout? Currently I do 40 minutes on an elliptical machine about 3 times a week. I go pretty hard on it and keep my pulse up around 160 for the last 30 minutes or so. So I'm pretty beat by the end. Is this ok, or should I keep increasing the time? Also, what's a good amount of time to spend jogging for a similar cardio workout? I do a 3 mile loop that I've gotten down to about 27 minutes and I feel pretty good at the end. I was thinking about adding another mile. Is a 40 minute run considered a good cardio workout? Obviously the longer you workout, the more you'll get out of it, but I just don't have that kind of time. Thanks!
Marty Gallagher: Sure you can have too much of a good thing. 40-minutes three times a week could be all a person could handle. It all depends on your physical condition. Generally speaking, after you conquer a particular level, in order to make progress you have to kick it up to the next higher level in some manner or fashion. Cardio variables include frequency, duration and intensity.
Macomb, Ill.: What is the best way to maximize your gains in lifting, and avoid plateaus? I am a High School Football player and Wrestler. I am lifting and I just don't see anything anymore. I have plateaued and I don't know what to do to continue to get gains.
Marty Gallagher: You need to recognize stagnation and have another valid exercise and eating plan ready to go. You realize you’re stale and know you’re looking to do something about it – that is the first step. In order for me to make specific recommendations I need to know what you are doing: lifting, cardio and diet? How big are you? Age? Degree of fitness?
Rockville, Md.: My husband and I are debating on whether dieting or exercising is the best way to lose weight. He is told by his co-worker that exercising doesn't help you lose weight, it just speeds up your metabolism. But if you are dieting, you consume fewer calories and that'll help you lose your weight. What are your comments?
Marty Gallagher: Anyone who champions the idea that exercise is somehow detrimental to weight loss is woefully misinformed. It is not an ‘either/or’ choice between diet and exercise – you need both. This isn’t a cafeteria.
Wheaton, Md.: I have an incision hernia (occurred at the site of an appendectomy, and recurred after one hernia operation that took place a year after the appendectomy). My doctor said it doesn't have to be fixed, though I will do so at some point. Should I avoid certain exercises, such as heavy lifting? Doctor didn't warn me off of any activity.
Marty Gallagher: I cannot offer medical advice and hesitate to proscribe an exercise regimen based on such scanty information for someone with such a serious physical malady.
washingtonpost.com: That wraps up today's show. Thanks to everyone who joined the discussion.
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