CHAT TRANSCRIPT 06.14.2005
Josh
Don't publish.
Dad has found out that he has sleep apnea. It is amazing that he is able to stiff leg deadlifts of 235, 10 times and shoulder shrugs of 100 lbs per arm 23 times. He seems to be getting stronger and stronger. Wonder what he will be able to do once he gets the CAPA devise that will help him breath better when sleeping.
Marty Gallagher replies on 06-14-2005 at 13:03:28:
Josh don't send stuff that says don't publish!
Josh
How can I increase the size of my biceps? I weigh 162 with 13 inch biceps and am progressing well on all my other muscle groups but seem unable to increase my biceps.
Marty Gallagher replies on 06-14-2005 at 12:57:19:
try this biceps specialization program - with all the time recovered from not having to squat
1. stict standing barbell curls 3 sets 10-reps increase poundage every set
2. seated dumbbell curls - 3x10
3. steep incline dumbbell curls 3x10
do this twice a week and try and increase body weight each week...
Chef Ramsey
Who the $@#* pounded down this #$&%$ chicken breast and what is with this *$&% pot of fibrous vegetables. Why in the @#$*% am I listening to @#($ guitar music in my &@#& restaurant?
see you in hell Gallagher
Marty Gallagher replies on 06-14-2005 at 12:35:32:
BUTTON IT!!! YOU SHUT YOUR STINKING MOUTH!
Anyone see Hell's Kitchen last night? I'm addicted already to Soup Nazi Gordon's reality TV show - did you see last night where his Hitler Youth sous chef squealed on that guy? "I dare you to say that out loud! Tell Chef what you just mummbled! TELL HIM!"
Book recommendations
Hi Marty, no question here, just wanted to thank you for recommending both Pavel's Beyond Bodybuilding and Rehan's Six Pack Diet Plan books. I now have both and will definitely supercharge the 2 respective legs of the tripod! Now if I can only get off my butt to do cardio!
Marty Gallagher replies on 06-14-2005 at 12:29:29:
Now pick a copy of John McCallum's Keys to Progress and you'll be set - ironmind.com
Keith
Marty,
What is your short list of the baddest dudes you have ever met in the lifting game, the kind of guys you want with you when trouble breaks out. Any that could have competed at the UFC level?
have a good one
Marty Gallagher replies on 06-14-2005 at 12:30:34:
Hard to say - bob markovich for sure - he could powerclean 315 for 10 and do a standing backflip and sought out brawls - Chaillet and Karwoski for sure - Furnas was the best athlete: played football at Tennessee with Reggie White and Willie Gault (nfl/gold medal olympic sprinter) - doug ran a 4.5 40 weighing 235 and at 275 could do a standing backflip and the full splits - he squatted 1000, benched 600 deadlifted 835
Josh Bunch
After doing my leg workout I am unable to do anying running for several days because my hips feel too heavy. Any suggestions on how I can do both?
Marty Gallagher replies on 06-14-2005 at 12:39:09:
DON'T!
Obviously you are hitting your legs correctly - doing too much will undo the progress you will encountering very soon if not already - act like a pro and schedule light running days for the day off and after leg training.
Jay
Hi Marty - 10 hours a day of staring at a computer screen is killing my posture. I am a purposefully primitive lifter and I have well developed back and abs, but I am still find that my shoulders and lower back often get lazy (diminishes the new physique). Can you recommend some good posture-correcting exercises I can throw into my routine? Thanks!
Marty Gallagher replies on 06-14-2005 at 12:25:34:
would it be uncool to lie on the floor and do a set of leg raises to failure once every two hours during the course of the work day? this works really well to 're-set' the body - ditto a set of frog kicks to failure holding the side of the office chair...
zebulondragonslayer
Well Marty, the hand is better - I hit 405 for the first time the other day on the bench - it was touch and go though...
On a scale of 1-10 as far as being in shape I'd say 7 due to high bodyfat % but as far as strength goes, I should be a 10 and make PRs in all my lifts at this meet !!! I'll lose the body fat later......
We'll have to go check Chuck's lean-to out ! He will be amassing amazing lifts at this meet I think.... I'll be lucky to squat within 100 lbs of Chuck and 150 lbs within sight of his deadlift....
Marty Gallagher replies on 06-14-2005 at 12:41:51:
sorry about that! this sounds real good - we'll have a relaxed good time -
Gordon
Would you eat at Hell's Kitchen, knowing you might wait 3 hours for your food cooked by a bunch of wannabees?
Did you watch last night's episode? Some lady puked at first bite! That can't be good for business...
Marty Gallagher replies on 06-14-2005 at 12:42:47:
People will do ANYTHING for face time on TV...its amazing what crazy stuff they'll do and put up with...
JimmyV
Hey Coach,
I hit a snag with the lifting (and diet, but O God not cardio) when I moved last week. And next week I'm heading down to the Keys, so I won't be lifting then either. I've been doing 5x5s per your recommendation.
All told, in this cycle it'll be three weeks of lifting, one skipped week, one week lifting, then another skipped week. What's the prescription for when I get back? Keep going with the 5x5s for another coupla weeks or move to 3x3s per the original plan?
Thanks.
Marty Gallagher replies on 06-14-2005 at 12:52:44:
I don't know...if I was coming back off vacation I don't think I want to be facing 5's and triples - how about easing back into the mix with some 12-rep sets, more feel than poundage, get back in touch with your body before subjecting it to the carpetbomb triples....
Negative
Thank you, Marty. I had no idea it was such a bad thing. Out it goes!
FYI, the program is called "Hypertrophy Specific Training." It's an 8-week full-body cycle. 2 weeks at 15 reps, 2 weeks at 10, etc. The last 2 weeks are 5 reps, all negatives. Instead of negatives, I'll extend the 5 reps standard training for another 2 weeks.
Marty Gallagher replies on 06-14-2005 at 12:20:18:
Get the dude who wrote the book to come on over and help you through his program - I promise that by the end of a single week, even the author would toss this cumbersome, dangerous training tactic overboard - do you know how hard it is to pull a leg press sled loaded to say 600-pounds back up to lockout so the athlete can do another negative rep? Try two or three sets of that as a spotter and the spotters backs are screaming bloody murder and they are literally getting a better back workout then the lifter is a leg workout - the spotters kill themselves hauling weights back to starting positions....
El Dangeroso
AC/DC or Akka Dakka as the ausies pronounce it are actually Scottish immigrants to Australia, much like the Bee Gees, who were born in England.
Marty Gallagher replies on 06-14-2005 at 12:43:58:
Yeah but where are their Mansions? answer me that! I've seen them up on the sides of the cliffs looking down on the grateful little people...
Bet
Sounds awesome Marty! I love Maui as well, but never been down under. It's on my list though.
Now a fitness question...Squats with my heels on 5 lb plates do wonders for my quads but it hurts my knees a little. Should I wrap my knees, or should I just stay away from elevating my heels?
Marty Gallagher replies on 06-14-2005 at 12:45:18:
relearn how to squat flat-footed: try and work up to 100 non-stop repetitions with zero poundage - then go back to barbell squatting with a totally revamped squat technique...no knee wraps ever unless you are a competitive powerlifter - I also advise against wearing a lifting belt.
Joshua Bunch
I seem to be stuck on my deadlift. I'm was doing 235 and I tried to see how many times I can do it, then I go down to 155 and to it as many times as I can, but lately my number of lifts are going down. Last month I could do it 7 times and this month I can only do it 4 times. What do I need to do to fix this?
Marty Gallagher replies on 06-14-2005 at 12:48:08:
Hey boy - how's your dad? Give him my best -
lift what 7 times - 235?
if so then try this
week 1 195x8 2 sets
week 2 205x8 2 sets
week 3 220x5 2 sets
week 4 230x5 2 sets
week 5 245x3 1 set
week 6 255x3 1 set
this will give you 300x1 - let me know how it works
zebulonslayer
Hey Marty,
Well, looks like I am going to get to aggravate you in person in 1 more week. Doing that last set of deads tonight for a hvy single and bodyweight is at 243.5.......
Marty Gallagher replies on 06-14-2005 at 12:15:29:
How you doing John Boy? How is that injured hand? On a 1 to 10 scale, 10 being the best shape of your life - what number are you now?
John is going into a powerlifting competetion in my neighborhood and he and Chuck DeLuxe and coming into town - John is staying with me while Chuck always insists on sleeping in a lean-too down by the river back of my house with his dog Blue. He says sleeping indoors the last few nights before a competition "zaps my mojo mar-tay." Can't argue with that kind of backwoods voodoo logic..
Protein Power
Marty,
You mentioned you like to use protein shakes. When are the best times to take in a protein shake? Before workout? After workout? Before bed? First thing in the morning?
And which is the best type to take in, such as whey or casein? Or does it depend on when it's taken?
I just found something that says it's better to take a combination of fast- and slow-absorbing proteins post workout instead of just whey. Agree?
Marty Gallagher replies on 06-14-2005 at 13:06:50:
always after a high intensity weight workout - past that - what's the goal? adding mass? getting ripped? each would require a different approach - most hardcore trainers shoot for 1 to 1.5 grams of protein per pound body weight per day -
Usbunch
Hi Marty, Ulas from Orlando. finally got a few minutes to join your chat. Been working out steady for 5 months thanks to my son Josh's motivation to not let me slack up any. Josh is up to 160, I'm down to 250, and think I'm ready to enter a "mr. Calf" contest. My straight leg dead lift is up to 250 x 6. Thanks huge for your "straps" instruction, they let me do 100lb shrugs 17x instead of my usual 12. Josh is improving in all areas but has this question for you. He is feeling pain in his lower back after squats(next day), he can't decide to move forward a little or back a little to compensate or maybe use blocks but under the front of his feet or heels. Any advice?
Marty Gallagher replies on 06-14-2005 at 12:55:11:
I would drop all squatting for 14 days and see if it clears up - glad to hear you are doing well so please stay in touch - how about that bench press? Yhis guy has the genetics to be a superior bench presser...
Negative
Hi coach,
The weight training program I'm trying right now has me doing 2 weeks of negative-only lifting. Is there any way to do negative reps without a spotter?
Marty Gallagher replies on 06-14-2005 at 12:11:43:
Ditch it - no ifs ands or buts - negative-only training is a deadend that the elite tossed overboard years ago as ineffectual and dangerous - plus it is a hassle that is harder on training partners than the lifter - it gets real freaking old lift rep after rep of bench or seated overhead press into place even with two strong guys - not to mention legg presses or chins - who recommended this to you? Someone who dislikes you intensely?
Bet
What's your favorite vacation spot?
Marty Gallagher replies on 06-14-2005 at 12:04:03:
Hey bet thanks for asking...
Sydney australia - spent 10-days there as a member of the 1992 US national powerlifting squad at the world championships (I won at 220)
loved the food, the women, the mates, the weather, the gyms, the cheap beer...for a $3 cabride you could end up at the beautiful toppless bondi beach where they hold world surfing championships - go to the Circular Quay for the greatest assortment of seafood stalls on planet earth...take the giant jet boat over to Manley for the hardcore beach party scene...hometown of ACDC
Maui - three trips - I stay in lahania at a funky motel with a kitchenette and a rental car for $99 a day...walk to the sea wall watch the surfers - head up to kanapali for smimming at black rock...I know some funky local diners on the forbidden road...go to hanna blinfolded and bike down the volcano
Carter
Hi Marty,
I'm a little fuzzy on the whole heart rate thing. When you're doing an exercise or activity, does a faster heart rate mean a more efficient, calorie burning workout?
Marty Gallagher replies on 06-14-2005 at 11:56:24:
it could mean a lot of things depending upon your degree of fitness - or lack of fitness...
if you are in shape I would seek to spike the heart rate via exercise and keep it spiked for a specified and protracted period - this is cardio exercise in the purest most effective sense
if on the other hand you are badly out of shape and suddenly get fired up after reading in a column that spiking the HR is a good thing and go out and run for a mile in the hot sun you could be making a fatal mistake...
if you fall somewhere in the vast gray middle than consistent cardio combined with a tight diet are the ticket to total transformation...
Lobo
Marty,
I've noticed over the past couple of weeks that my sweat output has incresed dramatically. I've always put out a good amount of sweat, but it has increased beyond what I'm use to. You've mentioned that sweat output is a function of HR. Is there more to it than that? I would have figured my HR to be going down with exercise as fitness increases. I guess I could be working harder, but could there be more going on? Thanks.
Marty Gallagher replies on 06-14-2005 at 11:26:37:
I'm confused - what is the question? your heart rate goes up and you sweat? what could be more natural? You think you are sweating out of proportion to your effort? Don't really know how to access that one...I sweat and like to sweat and if I don't sweat I would be far more worried than too much sweat...am I missing something?
Lobo
Hey Marty,
What carbohydrates(specific foods) would you recommend as post exercise food with the protein drink? Does it really matter? I've seen various pieces of advice on this. Is it necessary to buy the dextrose blends?
Marty Gallagher replies on 06-14-2005 at 13:00:33:
I prefer powder or liquid carbs over food carbs...food takes time to digest and I want the nutritional help right now! I use maltodextrin carb powder and whey protein powder mixture - I drink it 2/3's of the way through the workout - this helps avoid late workout energy nosedives...
No Name
I'm starting to use dumbells for overhead presses. I find that I can do reps w/70lb dumbells, but frankly I have a devil of a time of getting the dumbell into posiiton to lift. I'm usually sitting on a bench and I'm not strong enough to curl the weight up so I usually just kind of contort my body and thrust each dumbell up until it's into position to do presses with. Is there a better way to do this, short of getting a spotter?
Marty Gallagher replies on 06-14-2005 at 13:04:08:
you have to learn how to 'clean' dumbbells form the floor to the shoulders while standing up and then sit down with them...
Roger
Marty, in that top 10 exercises list from last week's chat, you didn't include any ab exercises. I know deadlifts sort of count as ab-hardening. Any other suggestions for firming up the midsection? I'm thinking about using an "ab wheel" that Pavel has talked about.
Marty Gallagher replies on 06-14-2005 at 13:05:33:
abs are different and I don't waste a lot of time doing a lot of ab work...they're easy and if you want to work them check around - pavel is the ab master...
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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