CHAT TRANSCRIPT 05.24.2005
JK
Marty:
My regular cardio routine consists of running on the treadmill, which I do for 30 minutes either immediately before or after each daily progressive resistance workout. My current workout schedule is 4 days per week (M,Tu,Th,F). My question is, should I also do cardio on leg day, or is it better to give the legs a break from cardio on the days that they are also being subjected to squats, extensions, curls, and calf raises? I would still like to get the cardio in somehow, as I am currently in a lean out phase. Should I maybe add fifth day to my weekly routine and just do cardio on that day?
Thanks!
Marty Gallagher replies on 05-24-2005 at 11:58:23:
LAST QUESTION: I would drop cardio on leg day - or at very least, do the cardio after leg training -
fireman1
Marty:
I asked about hacks because I'm had a mild knee injury to my right knee while doing squats (knee cap is a bit irritated). I've laid off the leg work for several weeks and have done quite a bit of rehab. I'm getting to the point where i want to ease back into some leg work. Thought light hacks would be a good start. I'm a little shy of doing leg extensions - any suggestions for quad work that doesn't stress the knee too much?
Marty Gallagher replies on 05-24-2005 at 13:04:20:
radically change your squat stance. Leg presses would be preferable to hacks -
Zebulondragonslayer
Hey Marty,
I know you saw P. Anderson lift. Have you ever seen/met Alexeyev ?
Marty Gallagher replies on 05-24-2005 at 13:02:09:
Only on TV - how you doing? still planning on coming up and lifting - chuck is going to lift for sure -
No Name
Weight is pretty much unchanged. (I'm still in the 181's, with weight teetering and tottering within 3 lbs. of 175 day-to-day.) But as far as I can tell, the combined consequences of creatine, "walking away from death" and substitution eating--especially substituting carrots, pickles, bars and protein drink for the comparatively massive mid-evening carbfest I would have half the time--amount to less fat. I have a little less middle and more visible ribs.And I am going to curb the eating some until I can walk, squat and deadlift again.
Marty Gallagher replies on 05-24-2005 at 12:57:46:
two choices: six weeks to go....
1. lose ten
2. add six
Six weeks out we need to 'realistically' select either/or and go with it. if you decide to lose the 10 I'll need 1.5 pound weight loss per week. No fooling around. If you decide to lift in 181 I would advise getting to the upper limit as this will dramatically help the squat and bench press. Again, if you decide to jump that direction you have to add 1-pound a week. No fooling around. Concious decision time.
fireman1
Marty:
Hack squats - some people do them flat footed and some people elevate the heels on a plate - what's the difference?
Marty Gallagher replies on 05-24-2005 at 12:53:27:
Knee stress - lots of folks feel this one could have knee consequences - some folks use the heel to by-pass pain felt flat-footed - I just don't do them and put the regained training time back into other equally effective quad exercises.
Bobcat
O.K. I can handle Tuesday and Saturday benches, some chins and so forth. I can get psyched about having a respectable bench in the near future. But the recumbent bike instead of a walk . . . makes me wonder if it's God's way or the way of Descartes's evil genius.
Marty Gallagher replies on 05-24-2005 at 12:41:32:
Rene Descartes climbed into a massive bread oven in order to have an undistracted quiet place. He wanted to determine the limits of rationale thought. He distilled and refined his thought process down and down and down until his final pithy encapsulation was, "I think therefore I am."
Hardocore powerlifters use up a lot less mental horsepower to arrive at their version of descartes distilled essence: "I am therefore I lift."
So how's your bodyweight?
Tom
Marty,
I've dropped a bunch of weight (was 250 this time last year, currently 209 and dropping). My bench and deadlift have held up OK, but my squat has gone to hell (having a big gut used to make for a pretty solid feeling at the bottom fo the lift; now I feel pretty wobbly). Any suggestions on how to go about rebuilding my squat form.
Marty Gallagher replies on 05-24-2005 at 12:46:33:
first off - don't worry about it!
congrats on the weight loss! That's huge! I would take this period to totally redesign your squat technique and approach - while being lean is HARD on hitting big numbers (sheer poundage) it is EASY when lean to establish high-rep squat records - I would set about establishing new 12, 15 and 20-rep personal bests - play with squat stance width and strive to develop killer technique - way deep, upright torso, very precise on the lowering and bottom position, explosive ascent - use this time to really push the highend rep records upward...
Keith
Coach,
Any reason for a non-bodybuilder to train calves with resistance movements. Did any of the PL greats that you worked with ever train their calves? Any strength and or conditioning benefits to training calves?
thanks
Happy Memorial Day in Advance
Marty Gallagher replies on 05-24-2005 at 12:36:52:
I would say 50% of powerlifters will train calves; zero percent of olympic lifters - now having said that an Olympic lifter will go up on their toes with weight while tugging a heavy barbell upward on every set of every rep in the clean and snatch. half the powerlifters will hit the seated calf raise for 3-6 sets, almost as a post-squat cool-down. Calves, neck and forearms are collectively known as "outers" in the muscle trade. These three muscle groups need highter reps to stimulate denser muscle tissue.
Dayton, OH
Hi Marty, in your newsletter article about "the siren song of machines" you mention that it's okay to use a machine if it doesn't confine you to a specific "groove." So does that mean that Lat Pulldowns and Tricep Pushdowns are okay? What about Hammer Strength machines?
Thank you!
Marty Gallagher replies on 05-24-2005 at 12:54:58:
a cable cuts its own motor-pathway while a hammer strength MACHINE has a predetermined groove that elimintates the 3rd dimension of tension: side-to-side motion control. Having to control side-to-side motion is a GOOD THING when it comes to stimualting and building muscle tissue.
fireman1
Marty:
I know you've answered the question before but I just can't remember - what's a modified marvin? and how/where does the strategy fit a workout?
Marty Gallagher replies on 05-24-2005 at 12:31:25:
Okay - take two dummbbells, you're about to do three consecutive exercises without setting the weights down. Start with 10-repetitions in the double overhead tricep extension; without setting the bells down perform 10-reps in the dumbbell strict curl. As soom as the final curl rep is done toss the two bells to the shoulder and hit 10-reps in the dumbbell overhead press. 30-reps total, non-stop. I shoot for 3-5 tri-sets and the on the last set I'll cut the size of the bells and do these seated and super-strict. Marvin Eder could do 10-reps in the curl and 10-reps in the overhead press with a pair of 100-pound dumbbells when he weighed 195 - I call them 'modified' because I added the tri-extensions.
Bobcat
Hello, Marty. Sunday, my left arch started hurting while I was walking (in sandals)around shopping in the Home Depot. (No prior weights or cardio Sunday.) Yesterday, my doctor said it's proabably an inflamed tendon or other piece of soft tissue, and to spare my foot any weight-bearing exercises for a few days,and give it ice & Aleve. In particular, he said that Tuesday squats are right out this week, and that skipping Saturday deads this week was a great idea. (At least, I'm starting the re-cast benches!) Question: is worth my while to do leg curls, leg extensions & 1-legged deads this week or better to just grit my teeth and be satisfied with benches only? I.e., better from the standpoint of training for July's meet.
Marty Gallagher replies on 05-24-2005 at 12:26:14:
Well I'm tempted to say it's God's way of making you concentrate on that lagging bench press - I now would bench every 4-5 days. Yes, if you can do leg extensions and leg curls that should help. Also, shrugs done seated on the end of a bench, prone hyper-extensions are great, pulldowns, chins...there is a lot you can do - how's the bodyweight in relation to the weight class? if you have a few pounds to lose, slash some calories during the no-squat/no-dead period of relative inactivity.
Shoulders
Marty, I've heard that any movements behind the neck, such as lat pulldowns or shoulder presses, are bad for the rotator cuff and these movements should be done in front of the neck. Is that correct?
Marty Gallagher replies on 05-24-2005 at 13:02:58:
its a 50/50 deal - about have the population find PBN's bothersome and for them possibly injurious - the other 50% have zero problem with them...
El Dangeroso
Hey, do you think if Habib Marwan had pumped up his pecs and delts a little more, he would not have fallen off that building?
Marty Gallagher replies on 05-24-2005 at 12:17:15:
no but if jack had he could have held onto him - I was waiting for Jack to say, "I like you Solly so I'll kill you last." Just like arnold in commando where he dangles that little creep by one leg before dropping him on the rocks 1000-feet below...they need better writers...now I guess Jack will become a hobo railrider like Woody Gutherie...
JimmyV
Just wanted to say thanks for the advice about the 5x5s -- they really do feel good coming off of the 10x10s. The only change I made was scrapping the Wednesday arm day and moving triceps work to bench day. I needed to reclaim some hiking time on Wednesdays.
I'm hitting some PRs right now and hope I can keep the momentum going until June 19th when I head down to the Keys -- a long drive and then seven days of fishing, rum, psychedelia and walking a mile out into the shallow-bottom ocean to watch the sun set over the island.
After that, 3x3s?
Marty Gallagher replies on 05-24-2005 at 11:58:23:
Why not? sounds cool doesn't it?
Bob G.
Hello Marty,
I read your article about decline sit-ups and thought I could benefit from them. I did 2 sets of 25 and did not feel much burn and was not impressed. However, when I woke up the next morning every muscle in my mid-section area was hurting. They are now part of my regular workout. Thanks for the advice. What is your opinion of leg lifts, where one lays flat on the ground and raises their legs 4 or 5 inches off the ground. I sometimes place 5 or 10 pound weights on my legs when during this excerise. Is this an effective ab exercise?
Marty Gallagher replies on 05-24-2005 at 12:00:15:
better than leg lifts off a flat surface, do them off a bench so the straight legs can fall beneath the flat plane - lightly touch the toes to the floor and rise up slow and precise....are you sure you did the declines slow, one vertabre at a time on the descent and ascent? no rebound or bounce? done purposefully slow, most folks cannot make 10-reps.
No Name
Hi Marty, Thanks for the chat. I am one of those lanky long distance runners (female) without much hips and bottom to speak of. I have been employing your prescription for all lower body ailments -- squats. I figured out the positioning to make sure that I am working on the glutes. I can't figure out the foot positioning to make sure that I am working the hips as much as possible. The larger muscles seem to take over most of the motion.
Marty Gallagher replies on 05-24-2005 at 12:04:16:
Can you squat for 50 reps, going all the way down, and relaxing at the bottom before flexing the legs to rise up? If not, learn to do that before squatting with poundage - here is the deal: you need to go down ridiculously deep on a deep inhale and at the bottom, rise up - but conciously clench the glutes in order to rise - you CAN rise using quads alone, but if you are alert and concious about it, you can turn no-glute squats (likely what you're doing) to all-glute squats simply by being mindful in that instant where descent becomes ascent...think, think, think on every rep of every set "contract the glutes."
Not fit
Hey Marty,
I just started lean out. I have a protein shake for breakfast, after cardio if I do it. Lunch around noon. I lift at 6 PM followed by a shake and then dinner.
I'm finding I need something with substance between lunch and lifting, or I tire to quickly. I'm already drinking 2 shakes a day, and the bars upset my stomach.
What would you suggest to get my strength up beforehand, and when should I eat it?
Marty Gallagher replies on 05-24-2005 at 12:09:45:
so much depends on your situation - do you work? can you eat something mid-afternoon? Obviously if you are in a postition to eat, go ahead and obviously the better the food selection the better the desired results....way too many variables for me to be more specific...
No Name
Hey Marty,
You should make it possible to submit questions days, instead of hours, in advance
Administrator replies on 05-24-2005 at 12:03:39: You can submit questions anytime by clicking on the Ask a Question link, even when the chat is over and the old questions are still up. It will be answered at the next chat session.
Marty Gallagher replies on 05-24-2005 at 12:20:28:
there you go!
Squat Machines
My gym has three diffent squat/hack/leg press machines and I'm wondering what the difference is between them (besides wondering which is which).
Also, if I am doing regular barbell squats, do I need any of them?
Marty Gallagher replies on 05-24-2005 at 12:12:41:
honestly, if you are squatting as hard and intense as you're supposed to, you shouldn't BE ABLE to do massive leg presses or hacks - if you are competitive athlete with a large work capacity OK - but for normal folks I say work the hell out of the squat and if you have any gas leftover for more quads hit 3-4 sets of concentrated, full range of motion, leg extensions - hold the lockout and try and make this a continuous tension exercise - afterwards hit the hamstrings and calves - that's an awfully full plate of leg work right there!
Susan
(submitting early; I have to be out in Leesburg at 1:00) Hey boss. In doing overhead triceps work yesterday it became very clear I've got a major strength disparity between my left and right sides. Right arm I did 10 reps @ 5 lbs. and 8 reps @ 7.5. But the left arm simply could not handle 7.5 at all, although two sets of 10 @ 5 lbs. were not too hard. I'm guessing it's that left trap. I also noticed in doing the raises for the lats (10 @ 7.5; 10 @ 12.5, 10 @ 17.5) that at 17.5, the left side was much more difficult and I even had a little trouble holding on to the dumbbell at the bottom. Right side was no problem at all. So, what should I do to strengthen that trap? And what should I do about pounds/reps on that right side so things don't get further out of whack?
Going to try that faster upstroke on my shoulder presses this morning; will let you know how it goes. And by the way, I love those on-the-bench leg raises. You were right; they're a terrific warmup, and yeah, I can feel 'em. I did three sets of 20 yesterday--two with my hands behind my head on the bench and only one holding onto the bar--and probably could have done more. :)
Marty Gallagher replies on 05-24-2005 at 12:21:04:
Okay - I don't agree with your 'trap theroy' - how about just attributing it to a strength imbalance between the two limbs? The best way to even out disparity is use dumbbells at every opportunity - over time the condition will correct itself, assuming you force the limbs to work using identical poundage - also - if the strong arm is capable of more reps than the weak arm - give the strong arm those extra reps - as Dylan said, 'don't pull me down into your hole, step up to my level.'
Adam
Marty: I live in the DC area and train at a Golds gym. I want to get my form checked and improved on squats and deads (I can't bench b/c of shoulder probs). I'd also like to get some coaching on pulls (power cleans, high pulls). I'm not sure about the quality of the Golds trainers. Do you know of good people in the DC metro area who could fit the bill? (I'd rather not join a new club, if I can avoid it.)
Marty Gallagher replies on 05-24-2005 at 13:05:35:
I'm a little out of what's happening in that neck of the woods these days...anyone?
Marty Gallagher
Hello, and welcome to this week's chat! You may submit questions ahead of time, and I'll answer them when the chat starts at noon.
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