CHAT TRANSCRIPT 07.12.2005
Scott - Michigan
Thanks for the suggestion Marty on the dumbell routine.
One follow-up question: lower back work seemed to be missing. Can I throw in some stiff legged deads, should I just bag it for a month or so, or do you have another suggestion.
Although the day after a good deadlifting session is not condusive to running due to DOMS, I usually crosstrain that day on my bike.
Thanks again.
Marty Gallagher replies on 07-12-2005 at 12:50:23:
sure - just an oversite on my part - prone hyper-extensions for 20-reps holding a plate are terrific!
Marty Gallagher replies on 07-12-2005 at 13:11:53:
I GOT TO LEAVE NOW!
JimmyV
Yeah, the 3x10 squats were definitely done with too-light weight. I was more getting a feel for the extended ROM than anything else, I think. 1x10 sounds good.
Any other work on leg day? My normal MO would be a couple of sets each of standing calf raises and leg curls.
Marty Gallagher replies on 07-12-2005 at 12:44:13:
sure!
Keith W.
Marty,
I love the inclined sit-ups and have been doing them since you wrote about them-its a movememnt you can really get your "teeth into" if you know what I mean-now. what is the best method to add resistance-low cable held behind head, weights on chest, behind head, hold dumbells at arms length?
btw-I feel the incline sit-ups from the top of my abs, all the way to the groin, and all along the the obliques
thanks
keith
Marty Gallagher replies on 07-12-2005 at 12:37:46:
I used to have Big Joe and 550 bencher Tom hold a giant can of beans at arms length as they did these excrutiating reps...yes people a five pound can of Del Monte green beans - it looked funny as hell to see these really tough guys screaming like 9-year old girls as they rose up on the twist on the 22nd rep of the steep decline sweating like pigs in august while holding a can of green beans aloft...I sat the bean can in a conspicuous place in the gym and all the boys would cuss at the can when they trained. I caught joey saying, "I HATE you beans!" I still have the can...true story...remind me to tell you about 'beach day' and the altar of power we set up next to the squat rack...sort of a Santamaria thing...
Fred
So any plans for the rest of the summer?
Marty Gallagher replies on 07-12-2005 at 12:51:37:
Lot's of folks coming in to visit...I want to head to the beach but like to wait until sept after the crazed season...what else? was going to ohio on biz but that was put off...
JT
You said: "20-rep cleans? I bet that's a bitch!"
Ha! I knew not to do 20-rep deadlifts (as per your advice here), but was too dumb to know better on the cleans! Each of the last five had an increasing hang time before pulling, and my heart rate must have been 200bpm...
Anyway, thanks. I'll keep up the number of sets.
Marty Gallagher replies on 07-12-2005 at 12:44:54:
See? Aren't you glad you wrote in? Otherwise you'd be doing those 20-rep cleans until you pulled your arms off like the soviet lifter in "The All Drug Olympics" on the saturday night live sketch...
fireman1
Marty:
I'm curious about your recommendation to JT and his 'top set of 20'
Is your recommendation to him to do one set of 20 for each exercise or should a warm up set be done as well?
Marty Gallagher replies on 07-12-2005 at 12:47:03:
Depends on the poundage - not much sense in doing a warmup set if your top weight for 20-reps is a pair of 30-pound dumbbells - If you are working up to 200 or more pounds (regardless the exercise) then by all means, take a warmup...for me, in just about any exercise you can name, if its a 20-rep set I personally don't need a warmup weight: that IS my warmup weight...
Rockville, MD
What's the scoop on "hitting a muscle from different angles?" In Pavel's book, he says that muscles have a particular insertion point, and that exercises will work an entire muscle between those insertion points, so there's no need to hit a muscle from different angles. Conventional wisdom says that different exercises target different zones of a particular muscle (ie inner or outer pecs). So to have a fully developed muscle, is it only necessary to do 1 movement, or should I still try to hit different angles?
Marty Gallagher replies on 07-12-2005 at 12:10:28:
The general rule of thumb IFBB pros use is start off with the really heavy compound, multi-joint prime mover exercise then follow up with a series of isolation exercises - I usually do one compound then one isolation per body part and move on....look you only have 60-90 minutes (some say less) before the point of diminishing returns set in...most trainers that do lots and lots of exercises for the same body part are generally WEAK - since they want to do 4-5 sets in 4-5 different exercises for the same bodypart, they pace themselves so they can make it to the end of the workout...this creates a pleasent physique but eye-popping mass only occurs by obtaining 400-pound bench presses, 400-pound rows, 500-pound rep squats, 600-pound rep deadlifts...A kid with 15-inch arms who did every arm exercise in the book once asked me how Kirk K got his ripped, 20-inch guns..."Karwoski can strict curl a set of 100-pound dumbbells while holding a converstation. The reasons his arms are so big is that he's so strong in his arm exercises." There is an indisputable relationship between acquiring strength and acquiring size.
JT
Last week you answered my question regarding my move into 20-rep top sets (I just finished static 3x10rep sets), and you advised to do only one top set per exercise, but to do as many exercises as possible. Given that 20s take less time overall (b/c I'm only doing 1 top set, plus I dont have to ease into the top weight as much, and I seem to recover faster after the main set), this allows a bunch more exercises. So, my back/bicep day looks like:
cleans x20
deadlift x10
pullups x max (around 18)
Lat pull-downs x20
t-bar rows x20
cable rows x20
barbell curls x20
incline db curls x20
This seems like a lot of exercises, and certainly wiped me out. Is it likely to be diminished returns?
Marty Gallagher replies on 07-12-2005 at 12:20:41:
NO! Keep rolling - sure you are getting in a lot of exercises but ROLL WITH THIS! Add weight each week and let's see how far you can go before this approach runs out of gas...at that point we can slash-back with maybe some multiple 5-rep sets done in classical fashion - you are establishing a technical base by doing these numerous hi-rep sets that is going to be awesome...20-rep cleans? I bet that's a bitch! I never-ever do more than 10 reps....
Tom
Just wondering what your take on "pullovers" is. It seems like it used to be common to superset them with bench presses, but they don't show up in many books or programs these days. Are they a useful exercise? If so, what are they good for?
Marty Gallagher replies on 07-12-2005 at 11:58:07:
Mac McCallum had us doing a set of ultra-light straight-arm dumbbell pullovers between every set of squats on theroy that it would enlarge the ribcage - I think there was definately something to that for teens and folks not fully formed - nowadays I prefrom a slightly heavier version holding a dumbbell but I view this as a LAT exercise not a pec exercise...I will let the weight stretch waaaay back and waaay down and only allow the lats to pull from the low postition back to the finish - killer!
Arnold loved the single dumbbell cross-bench pullover - he would drop his hips at the same time he lowered a 60 and stretch the hell out of his spine...very impressive...
JimmyV
Yesterday was squat day, so I thought I'd update on the squats (they'd stalled, and you recommended rebuilding form from the floor up). This was the first time I've ever gone substantively deeper than parallel.
I was able to do 25 unweighted, all the way down, very easily. I paused briefly at the bottom to make sure I wasn't getting a rebound effect, kept weight on the heels, back straight, all that good stuff.
I moved on to 45lbs -- this felt pretty much the same to me as unweighted. I did eight reps and quit (I think I could hvae done another 20 or so easily).
I tried 65, wanting to move up slowly. Still pretty easy, so I did another eight and quit.
About the time I hit 85lbs, I was a bit worn out from the volume and beginning to feel the bar a tad. I finished with three sets of 10 at 85. It all felt pretty easy. So far, no DOMS. What's the prescription for next week?
I've thus far been keeping up with the 3x3s for bench, DL and overhead press. They're doing just fine.
Marty Gallagher replies on 07-12-2005 at 12:03:37:
3x10 in the ultra-deep pause squat is TOO much - either the last few reps of the third set suffer dramatically or the weight was too light...multiple sets of deep pause squats morphs the exercise into one of endurance instead of pure muscle power
1. shoot for 1x10 with 135 and assuming you make that, move that up 15-pounds next week (to 150) and 15-more every successful week thereafter...please keep me informed
2. Make sure you are 'massively inhaled' in the bottomost position
3. lower under control, pause on maximally filled lungs, explode upward
4. in 10 weeks you'll add 150 pounds so don't go nuts and ruin it with a bunch of 3x10 sets
Raney
Hi Marty, what's the best way to keep the exercise train going while on a trip? My hotel doesn't have a fitness center. Do you recommend jump stretch bands?
Marty Gallagher replies on 07-12-2005 at 11:48:11:
I recommend NOT training or dieting while on vacation - that's why they call it vacation...Instead, I like to train furiously and diet hard prior to vacation then not lift and not worry about what I eat (or drink) while on vacation - then when I go on vacation I do what I like when I like - one thing for sure, in my case, the sheer amount of walking, swimming, hiking and general running about done on vacation ensures I burn off plenty of calories - then when I return the 'the real world' my rested body is ready to get back into the steel house and I'm usually so sick of boardwalk-type food that I actually look forward to getting back 'on the diet wagon.' If you really want to train while on vacation just look up a gym in the phone book or ask the front desk - in this day and age every town has lots of commercial facilities that for 5-10 dollars will let you workout...
Tom
Hey Marty,
Injured my wrist doing clean and press. Didn't hurt while I was working out, but started several days after. I assume I got sloppy and my wrists bent back too far at the chest to overhead transition. I know you normally say to rest the area, but I am eager to get back at it. Would wrist wraps be stiff enough to allow me to continue while the wrist healed? Should I just bag everything and concentrate on legs, back, etc.
Thanks for the advice.
Marty Gallagher replies on 07-12-2005 at 12:24:47:
no more cleans - either do high pulls or press off the rack - lots of injuries with heavy cleans - I love them but steer away from them for exactly this reason...wrapping the wrists with a powerlifting knee wrap cut in half is SOP in power circles...be cool and give this one plenty of room - there are so many tiny bones that we don't need to snap one being a hard head...
Jake
What is "active recovery?"
Marty Gallagher replies on 07-12-2005 at 12:27:59:
It means being active physically but not weight training or doing ball-busting cardio...could be playing volleyball, taking a swim or a walk...Zen master Satchel Page once said the key to athletic relaxation and recovery was to 'move in such a way as to 'git the juices lightly jangling.' I am down with that...
Scott - Michigan
Marty,
I'm looking for some advice on where to take my weightlifting portion of the triad over the next 6-8 weeks. I'm aiming to run a half marathon in mid-Sept, so my goal between now and then is to increase my cardio (stamina, pace) and cut about 10-15 lbs. I've got the diet and cardio already planned out, but I could use some suggestions on the lifting side. I'm 6', 195lbs.
Previously (May) I did 6 weeks of 10 sets of 10, three days a week (Mon - squat, Wed - bench, Fri - Back). My squat benefited the most, going from 155 to 225; bench ended at 155. For the back, I did 3 sets of 10 power cleans (125lbs) and 5 sets of 8 deadlifts (ending at 255lbs). I'd usually also throw in a secondary exercise for each group, ie, after squats I'd do 3 sets on the calves, bench day - triceps, back day lat PDs/biceps.
The month of June I switched to 5 sets of 5. My ending lifts were: squat - 285, bench - 180, and deads 295.
Since I'm looking to lean out and increase my cardio, I was thinking lighter weight, more reps, but what target of reps/sets. I don't want to go back to 10x10 - that took too much out of me on the cardio side. I was also considering focusing on dumbell work for the upper body. I'm looking to keep my weight training on the three day split.
Any suggestions?
Thanks,
Marty Gallagher replies on 07-12-2005 at 12:30:50:
Hey scott - good work man! I would suggest reducing the weight training to twice a week - dumbbells mostly - we are going for 'feel' not poundage - super strict form:
dumbbells...
bench press, standing overhead press, row, shrug, curl, single-dumbbell tricep extension,
single leg calf raise for 2-3 sets of 30, one set of 20-30 reps in the super-deep pause squat then a couple sets of hi-rep lying leg curls
how about working up to a single set of 8-reps in the dumbbell work and really concentrating on eating and cardio - the lifting done twice a week can be done in 45-minutes and will allow you to maintain every bit of strength you currently possess...
El Dangeroso
I went broke two hands and 7 minutes into my card tourney last night. I had my full house run down by quads. The more I play with idiots, the more I understand Mr. Hellmuth, and his outbursts!
Marty Gallagher replies on 07-12-2005 at 12:53:24:
That's funny! Did you stand up and berate the "four 3's" guy as he scooped away your chips...at least you were able to get home in time to watch Hell's Kitchen...I love chef Gordon, particularly his Jekykl and Hyde routine - he takes them out and is so kind, nice, friendly and witty than back in the kitchen he's worse that Captain Blye drunk on 151-proof rum and has the foulest mouth this side of the guy in the Ghetto Boyz...I have never used language like that on a woman...he is truly an equal opportunity abuser....
zebulondragonslayer
Hey Marty,
Is Todd, the possum, still having dinner with Blacky each evening at the compound ?
Just touching bases with ya coach .......
Hope all is well on the purposely primitive front !
Marty Gallagher replies on 07-12-2005 at 12:58:26:
Okay - so you saw that too! I thought I was having some sort of sixties flashback - the possum has been renamed "Pat" the possum in honor of the sexless Pat from sat night live - Pat the possum is so bold that when we put food out for the outside cats at night it lines up at a bowl...cat, cat, possum, cat...
Lorrie Gunde
I'm three weeks into my first ever bulking cycle and I've gained 4.5# and an inch and a half on my waist. I'm not sure what I should be aiming for though. How much weight should I gain a week? The first two weeks I gained two pounds each then last week I gained only half a pound. I know some of the weight gained will be fat, but how much? I guess my question is how fast can a woman put on muscle? Also how much should each lift go up each week? Bench five pounds and squat and deadlift ten? Sorry to ask so many questions all at once but I really want to do this right.Any help here would be great. Thanks.
Marty Gallagher replies on 07-12-2005 at 13:01:29:
call me grrrrl...you have the number - something don't sound right...
Ron
Marty:
My work schedule changed two months ago, causing me to have less time available during each trip to the gym. Instead of working two body parts during each lifting session (Chest/Tris...Back/Biceps...Legs/Shoulders), I now only have time for one body part per visit. I've diaried the past two months and find that I lifted on 26 of the past 59 days, which seemed good to me. But then I analyzed more closely and found the following:
Chest:
First Chest session
15 days later
7 days later
9 days later
10 days later
9 days later
Tris:
First Tris session
12 days later
10 days later
7 days later
10 days later
10 days later
Back:
First Back session
(Only lifted Back once)
Biceps:
First Biceps session
8 days later
12 days later
17 days later
13 days later
Shoulders:
First Shoulders session
6 days later
17 days later
7 days later
9 days later
17 days later
Legs:
First Legs session
48 days later
Obviously, this is a VERY uneven schedule. The problem is that I feel like I'm lifting all the time (26 of 59 days), but due to the need for six sessions to cover what I used to cover in three, I'm putting at least a week-- and in many cases two-to-three weeks--between sessions of the same body part. Any hints for how to routinize lifting when you're only hitting one body part per session...and need time between sessions on the same body part to heal?
Thanks.
why not walk into the gym - pick a single exercise and do as many sets as you can - next time you come in pick another part -
squat, bench, row, deadlift, overhead press and arms (bicep/tricep supesets)
since there are six exercises you could hit each exercise four times in 59 days...not bad!
jim h
Hi Marty,
When training a bodypart, is there a magic tonnage "volume" that needs to be done to get stronger? I was at a seminar once, where the speaker (a competitive powerlifter) said that training chest once/week would not provide enough volume for progress. Thanks.
Marty Gallagher replies on 07-12-2005 at 13:02:32:
thats funny since every world champ power man I know benches heavy once a week...these are hall of fame guys and I have a list longer than my arm...
Another Novice
Hi Marty,
Stumbled upon your website a couple of weeks ago, and I am now a devoted fan. After reading today's blog about Nautilus I couldn't restrain myself. I had to write and say "You Rock!". Keep up the good work.
Marty Gallagher replies on 07-12-2005 at 13:03:50:
Cleveland rocks!
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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