CHAT TRANSCRIPT 06.28.2005
Keith W.
Coach G,
Two questions
Any thoughts on the snatch grip deadlift
and....
why do they have a bunch of lifting equipment on the set of Hell's Kitchen-out in the courtyard-where all of the would be chef's go to drink and smoke after a day in the kitchen? I really want to *bleeping* know
thanks
Marty Gallagher replies on 06-28-2005 at 12:39:51:
so how is that different than a powerlifters home gym?
snatch grip deadlifts are a fine variable - I assume you will strap in and pull from the low position to build deadlift start power. We used to pull off a 1-inch board/platform the entire cycle; then when we deadlifted in the meet it felt as if we weren't even having to bend down. We'd also deadlift using the thicker squat bar - when we got to the competition the skinnny bar felt like a strand of spaghetti
Marty Gallagher replies on 06-28-2005 at 12:51:17:
OKAY - I'M GONNA SLIDE A FEW MINUTES EARLY! ALL THE BEST!
fireman1
Marty:
tomorrow I'm going after a deadlift PR - 330lbs. This is about 5% above my previous PR of 315. My question for you is to ask your thoughts/evaluation of my warm-ups go my PR. Here's my plan:
160x5
190x4
220x3
250x2
300x1
330x1
whaddya think?
Marty Gallagher replies on 06-28-2005 at 12:30:35:
good luck
this doesn't take into account the reality of the plates: how about
135x10, 185x5, 225x1, 265x1, 295x1 then 330
by the way - we at primitive central don't do a lot of deadlift singles...instead we seek to push upward our 3-rep best, our 5-rep best and our 8-rep best...you may rest assured that pushing any of these benchmarks upward is a sure indicator that your max has improved - single rep deads are dangerous in the wrong hands...
Newb
Hi coach, I'm new to powerlifting and I have a question about deadlift form. I've seen deads performed with a slight knee bend through the entire motion. I've also seen it performed almost like a squat, where the knee is bent to about a 90 degree angle before the lift and then standing straight up. Which is correct?
Marty Gallagher replies on 06-28-2005 at 12:27:09:
1. shins should be vertical as possible at take off
2. back is tight, lats lock at takeoff
3. the hips are driven forward as the spinal column levers erect
4. everything arrives at once: knees lock spine straightens
5. lower slow and controled, the plates should barely touch the floor
Brian, Chicago
You mentioned in one of the chats that Lyle McDonald's Keto diet is a good one, then in another chat mentioned a bodybuilder who had intestines removed from a keto diet. So does this mean that a keto diet shouldn't be followed long term? Or is there a particular flavor of keto diet, such as cyclical or targeted, that's better to follow?
Marty Gallagher replies on 06-28-2005 at 12:22:51:
the problem lies when we do things unchangingly, unceasingly...i like to use a keto diet periodically - just like I like to use a vegetarian diet periodically - but for maybe four weeks! Not four months or four years - ditto the same identical cardio mode - I know of several step aerobic fanatics with high-impact injuries as a result of way too much of the same thing!
zebulondragonslayer
Hi Marty,
Stacey was right about me laughing when I went past the landmarks on the way home that she had described ! She was spot on !
Thanks for the great weekend !
Marty Gallagher replies on 06-28-2005 at 12:35:31:
you're welcome big head...the cabbage by the garage was the highlight
O.R.
I've been working on squats a lot lately; my technique and poundage have improved a great deal over the past 6 months or so. Now, though, I feel like my lack of flexibility is limiting me a bit. I've been going deeper, but I feel really tight through the quads, knees, and groin. It feels like I could go deeper, but for the stiffness.
I can squat down all the way (butt to ankles) free-hand (no weight), but it feels like my lack of flexibility forces me to lean forward too much. Any hints on increasing flexibility or changing technique? Thanks.
Marty Gallagher replies on 06-28-2005 at 12:19:34:
you're just not going light enough - if you can squat deep free hand - can you dop it with the empty 45-pound bar? If you can, add 20-30 pounds and keep heading upward. If you can squat free hand but can't do it with an 45-pound bar than you have to stay there and wrestle with that damned bar until you can and can correctly. Once you can do that you move upward imperceptibly over the weeks...it might take six months
Polar
Marty, what features are important when purchasing a heart rate monitor?
Marty Gallagher replies on 06-28-2005 at 12:36:24:
1. I like the calorie counter on the more expensive Polar models: with five inputs the readings are relatively accurate. Nowadays I often go for a certain calorie number regardless how long it takes...
2, the blended session heart rate feature is great - tells you after a session that you went 44 minutes and averaged 142 beats per minute - you can now calculate that this is 77% of your age-related HR max.
3. you can use this stuff to 'periodize cardio' and plot ahead
Tom
Marty,
For someone who's not planning on being a competitive powerlifter, which would be better: powerlifting style squats (low bar, break parallel), or the other kind (high bar, as deep as possible)? I've been doing powerlifting-style squats for a few years, but I'm in a "rebuilding year" and my squat has plummeted as a result of a large weight loss. Since I'm rebuilding, I'm wondering if there would be any benefit to switching to the high-bar ultra-deep approach.
Thanks,
Tom
Marty Gallagher replies on 06-28-2005 at 12:04:22:
absolutely! these 'power squats' are often a code for sky-high (hence worthless) squat. What better time than when rebuilding to slash the poundage and learn how to squat deep and upright. I would suggest to make it harder yet - and thereby use even less poundage - to make deep squats pause squats - hold them at the bottom-most point for a full second before coming erect...eliminate the rebound
El Dangeroso
More important to history? Bob Dylan or Buddy Holly?
Marty Gallagher replies on 06-28-2005 at 11:56:09:
that's like asking who is better: eric johnson or buddy guy...impossible!
CE in GA
quick squat question. what's your view on deep squats, vs ending the descent when your thighs are parallel to the floor? I've switched to the former lately, and have found (to my surprise) that it seems less troublesome for my knees. is there any downside to working with the deeper descent, assuming form is intact? thanks.
Marty Gallagher replies on 06-28-2005 at 11:59:41:
in the summertime, when I am looking to lean out a bit, I train with higher reps and an exaggerated range-of-motion. Fast pace and lighter eating are the ticket - it seems natural to use a super-deep squat with high reps...then in the fall when the weather cools and its time to slash back in the other direction I drop the reps, increase the poundage and shorten the rep strokes - squats included - over the course of the training year I practice both
Laura
Today's Dorian Yates' secret posting mentioned the following: It had been assumed cardio would tear muscle down but in fact cardio not only burned extra calories but improved endurance thereby allowing the athletes to train harder, longer, more often.
I have heard the assertion that heavy cardio burns muscle twice recently, once from a personal trainer at my gym, and once from someone who is trained to provide V02 Max tests.
Was the assumption that cardio tears down muscle found to be simply a myth, or is there perhaps some truth to this yet strength training counters the effects?
Marty Gallagher replies on 06-28-2005 at 12:07:45:
the devil is in the details: I once knew a top IFBB pro who got so caught up in cardio he forgot he was a bodybuilder and ended up emaciated at several competitions; the worst was at the 1996 Mr Olympia where he was estatic to qualify for the big show then crushed when he never recieved a single call out. He was doing 2-hours twice a day....that's too much - so much depends of the delicate ENERGY BALANCE equation - what might cause catabolism where you to try might be a walk in the proverbial park for me...I think its good to err towards too much rather than too little. Its easier to crank back someone who's overworking than demand someone who's under-working step it up....
Elizabeth B.
hi marty,
Last week I asked a question about what diet programs to stay away from, and you replied asking for my specific situation. I was actually just wondering what diet programs and regimens, in general, are complete bunk, ie an all-cabbage soup diet.
Thank you...
Marty Gallagher replies on 06-28-2005 at 12:13:11:
with so many specifics in this world left undiscussed, let's talk about those specifics, particularly those relating to your own situation, instead of pontificating about 'generalities' - in one sense I don't believe in generalities as this implies normalcy - which is nothing to strive for.
Martin K.
Do you have any ideas how to quickly rid myself of 'tennis elbow'? I got his by grabbing and using too long 'the stick' on my slow to heal calf muscle injury. The calf muscle is much better but now I have tennis elbow: a sharp pain when grabbing anything and twisting/pushing my right arm a certain way. I guess this is tendonitis. Would a certain exercise help cure this or is rest the only workable thing?
Marty Gallagher replies on 06-28-2005 at 12:16:32:
what can I say? I have no magic exercise to heal tennis elbow - when I had it playing too much r-ball, it didn't really interfere with anything other than hitting a ball with a racquet - then I would get a sharp pain in my elbow. The only thing that worked was no r-ball for about three months and then I limited play time.
BLD
When you talk about sets of 3x10, 5x5, etc., should each of these exercises include an extra warm-up set, or is that one of the 3,5, whatever, total sets? I just stretch and start lifting, and that seems kind of wrong. But I like not having to switch the poundage.
Love the idea of frantic exercising during commercials. Perhaps pushups over a book could add a cerebral component?
Marty Gallagher replies on 06-28-2005 at 12:44:26:
you need to warm up - unless you are using such an small poundage that a warmup is ridiculous - if you attempt to lift a heavy weight without a warmup you are asking for injury
phred
Sorry if this gets posted twice - I submitted it very early this morning. I have a question the merits of incline versus flat bench. I typically do both on my chest day. However, my schedule for the next 3 months requires that I go to the gym at a busy time of day, and there is often a big wait for flat bench, but not incline. How detrimental is favoring incline for a 12-week cycle? (Note that I am leaning out these days, and only lifting twice/week. I'm doing a lot of cardio 4 days/week).
Marty Gallagher replies on 06-28-2005 at 12:46:59:
mix and match - shift things around periodically - incline can certainly take the spotlight for a 4-week period...
decordow
Marty,
I'm a 30 year old male, 5'9", 190lbs. I've been working out for a while, and, while I'm in reasonably good shape, I am carrying much more body fat than I'd like.
I've read Rehan's book (on your recommendation) and want to start his six-pack diet plan. But, I have never been one to take supplements, and frankly, I'm afraid of the side effects (specifically hair loss).
Rehan advocates taking Hydroxycut and numerous other minerals and supplements. In your experience, should I be worried about losing my hair if I start taking the supplements he recommends?
Please let me konw your thoughts on this. I've found your advice to be invaluable in the past, so I would really appreciate any help you could give me on this subject.
Thanks.
Marty Gallagher replies on 06-28-2005 at 12:48:21:
do the diet/food part - skip the supplements -
jim h
Hi Marty,
You seem to be a modest fellow, but I was wondering what your all-time best lift poundages are, and how close you are to them now. Also, what are your favorite lifts? Thanks.
Marty Gallagher replies on 06-28-2005 at 12:49:51:
different weight classes different best lifts, different ages different poundages, o-lifting, p-lifting....too much to ponder
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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