CHAT TRANSCRIPT 09.27.2005
fireman1
Marty:
actually, I am getting a bit sore in the back from squats (i.e. deads), since it has been some time since I've been able to squat, but I could always do deads, my deadlift is waaaaay ahead of my squat. So I'm not surprised that my back/torso would compensate for the relatively weaker legs. any tips on how to maximize the leg/glute work and minimize the back/torso from getting involved? or is it just a matter of keeping up with the squats in perfect form and let the legs catch up to the back?
Marty Gallagher replies on 09-27-2005 at 12:55:14:
exactly - plus have the discipline to stop the set when squat form begins to break down, even though you could continue to rep, you stop rather than magnify bad habits...deadlift upright and squat upright - make the legs do their fair share and the back should do its fair share - yet not too much - your stronger back will want to help the weaker legs at every turn but you will not allow this...
El Dangeroso
Did you watch the Scorsese doc on Bob Dylan last night? I got it on tiVo, but haven't watched it. Part II is tonight at 9. I think it's channel 3 where you live.
Marty Gallagher replies on 09-27-2005 at 12:48:49:
Damn! Missed it! I'll be a watching tonight - I don't want to get twisted by societies pliers...
Washington, DC
Hey,
I'm gonna take measurements this time around to see how much fat I'm putting opn with the muscle.
Should all measurements be done w/ relaxed or flexed muscle? Or is it mixed?
And what are the basic measurements?
Marty Gallagher replies on 09-27-2005 at 12:44:23:
relaxed waist - flex arm, flexed thigh, flexed calf, relaxed chest -
Keith
Coach,
Any opinions on doing single leg movements as an adjunct to conventional training. I am referring to things like pistols, bulgarian split squats, etc.
Thanks
keith
Marty Gallagher replies on 09-27-2005 at 12:36:49:
I say - why the hell not?? Why not try these things - as long as the barbell squat is the benchmark - why not try different leg assistance exercises and see if any of them help the regular squat? Paul Anderson used to do one-leg squats on a picnic table hanging onto a pole...keep us posted if any of these exercises "transfer" sucessfully
fireman1
Marty:
I've been pleased that recently I've been able to do squats after a fairly hiatus due to a knee injury. My question for you is about what a proper squat should feel like.
After getting my wife to observe my form I'm confident that my form is correct - eyes locked on a spot to keep the head looking up, shins as vertical as possible, slow decent, explode from the bottom and the bar stays on a vertical plane with my ankles, inhale deeply on the decent, exhale on the ascent. Back remains straight although leaned forward at the bottom. Also, I'm only squatting to just below parallel for now.
Although the quads are working hard on the ascent, it almost feels like a deadlift to my back. Should this be?
Marty Gallagher replies on 09-27-2005 at 12:39:06:
this all sounds pretty damned good to me...I don't know if I'd term it a "deadlift on my back" but staying vertical and upright keeps the muscle stress on the legs and glutes and off the erectors and lower back. When the hips rise up in relation to the torso to compensate for a lack of leg strength the torso then has to come erect leveraging at the hip/back hinge - guys who complain of sore lower backs after a squat workout are using the strong back muscles to compensate for weak (relatively) legs - you are staying upright, not experiencing low back pain and for you this might be a new and strange experience
El Dangeroso
This Saturday at 5pm, SpikeTV is showing an Ultimate Fighter marathon, all six episodes.
Marty Gallagher replies on 09-27-2005 at 12:33:20:
perfect!
Marty Gallagher replies on 09-27-2005 at 12:45:19:
I'm gonna get the box out the door this week - had to find a box - tougher than it sounds!
Bobcat
We look forward to seeing you again. Say "Hi" to Stacy for us.
Marty Gallagher replies on 09-27-2005 at 12:27:31:
good as done...
El Dangeroso
I always knew Robbie was your favorite. In a band full of musical geniuses, it's quite remarkable that an average guitar player wrote every single note and word, isn't it?
Marty Gallagher replies on 09-27-2005 at 12:27:56:
see you have no basic faith in the essential integrity of canadian indian argro poseurs searching for their fake roots...If those other guys were so smart how come people still like them?
JimmyV
What to do with a broken HR monitor? I think the battery in mine finally kicked the bucket, right at a moment of extreme poverty (just got a 60-gig iPod that's GREAT, so discretionary spending is temporarily nixed).
I was thinking of switching over to interval cardio for a little while, just so I can continue doing some form of benchmarking (e.g., "Ten sprints up the Exorcist stairs, fast as I could, 60 second rests in between. Felt good.").
Any particular advice on length of time for the sprints (be they hill or stair or dale), duration of rests, and number of repetitions?
Thanks.
Marty Gallagher replies on 09-27-2005 at 12:30:10:
I think you send it to polar and they put a new battery in - sprints is sprints but I would definately start with 20-yard reps and lengthen only after you can do say 20/20's - the problem with the longer sprints is you'll burn out too quick unless aclimatized...also watch for leg pulls and ground holes...this is controlled violence and things happen...
Bobcat
In Richmond, Vondah and I will both be lifting on Saturday the 15th. In Springfield, OH, I'll be squatting on Saturday the 8th.
Marty Gallagher replies on 09-27-2005 at 12:19:36:
I'll be there!
El Dangeroso
Hey Pops, you gonna fly out to see Styx and REO Speedwagon this weekend at The Orleans Casino? I know they are two of your favorite bands!!!! Also, can the quarterback keep up the charade on Survivor??
Marty Gallagher replies on 09-27-2005 at 12:13:20:
sorry about that - got so upset at the insinuation I let loose before I wrote anything - no I'll be busy seeing Leon Russell backed by Robbie Robertson, Leslie West and David Grohl in a tribute to Oingo Boingo and DEVO...how was that Mountain Concert? Also - didn't he get busted? I'd like to see the UFC show but its coming on at 11:05 monday night...I'm liking the Dance show though the Apprentice is starting to bore me....
Bobcat
Hello, Marty. How are things in Waynesboro? Strength is growing in Kentucky. My national-champion to-be wife did a nice 195 DL Saturday--work to be sure, but I never had a second's doubt it was going all the way up. Her look of fierce concentration was fit to inspire people. She's not seeming to burn out, so is looking forward to the "tell the tale" 205 single this week. I'll be pulling 395 tomorrow and squatting 395 Saturday. My 380 squat Saturday was not quite as deep as I'd like (only about 2" below parallel, I'm told); my concentration wasn't as "on" as Vondah's that day. My left hand liked dropping the bench back to 135, and going on to the lat specialization you suggested.
Marty Gallagher replies on 09-27-2005 at 12:00:08:
Whar is that date and day you folks lift? sounds like everything is coming together - now we want to be super diligent about peaking early...
Bad Deadlift Form
Hi Marty,
I hurt my back doing deadlifts last week. Not bad, but enough to cause me pause. The pain seemed muscular, but was way too low on my back. Basically starting just above the rear and going down into the glutes and upper leg. Made bending down a challenge. Soreness is usually in erectors and above with me. Question is: When in the pull should you transition from pushing with the legs to pulling with the back?
Marty Gallagher replies on 09-27-2005 at 12:02:27:
wrong way to think of it - we say, "everything arrives at once at lockout" - knees don't lock out too early causing the back to have to 'derrick' erect - all the angles say within the maximum leverage postitions as the lift unfurls...not, first this then that - everything moves along at the same time together in smooth fashion simultaneously...back off and relearn the technique as the injury heals - way light and way precise for the foreseeable furture...
JT
Hi Marty,
I've learned a ton from these chats and your blog: I've rebuilt my training to focus on the basic lifts, started eating much more strategically (in terms of content, timing, and amount), and re-focused most of my cardio around heart rate. I also have embraced the idea that changing routines is key for progress; thus, I change things up when I start getting stale (or before). One thing still eludes me, though: building a complete mid- to long-term program. I have some grasp of volume programs (e.g., 10x10, 5x5, 3x3), and programs with a single top set (be it a single, triple, 5-, 10-, or 20-reps). And I know that when trying to lean out, higher-reps are a more natural fit. However, I don't have a good grasp of when volume is appropriate versus when a single top set is appropriate. I understand that both are valid 'arrows in the quiver,' but I'm not sure when to deploy one or the other.
As regards me specifically, after a summer of getting pretty lean, and several-week break from lifting, I'd like to move into a growing phase this fall and winter. I will try to keep my gains lean, continuing to do cardio 3x/week, eating more calories than I burn, and putting on weight slowly. I lift 3x/week, with day 1 focusing on squats and standing barbell press (plus auxiliary leg exercises); day 2 focusing on bench, incline, dips and tris; day 3 on deadlifts, pull-ups, rows, and biceps. Given that, is it better to spend a few months doing volume / multiple top-sets, e.g.:
weeks 1-4: 3x10
weeks 5-8: 5x5
weeks 9-12: 3x3
and then moving into a single top-set program, e.g.:
weeks 13-14: 10 rep max
weeks 15-16: 8 rep max
weeks 17-18: 5 rep max
weeks 19-20: 3 rep
week 21: single rep max
or is it better to dive into the top sets, or something else altogether. Thanks.
Marty Gallagher replies on 09-27-2005 at 12:07:09:
way too much to answer - let's stay with one-part questions - I'll answer the 1st problem -
a single top work set, power lift style, using lower reps and more rest between sets (and workouts) goes with muscle mass building like beef steak and potatoes
lots of top sets with a lesser poundage and higher reps with less rest between sets jives perfectly with leaning out...broiled fish and summer veggies - plus lots of cardio - complete this picture
BUT! Over the years I've switched these two ways just to see what happens...
Craig
Marty,
Following the purposefully primitive plan. Bought a HR monitor, sticking with high intensity multijoint lifts, and I have cleaned up my diet. Fat is slowly melting off and I'm seeing some muscle shape that I haven't seen for a few years. Even though my diet is pretty clean, I'm not taking in enough protein. I've been considering using a protein supplement to conveniently add another 60-80g per day. Is there a good protein supplement that you would recommend?
Marty Gallagher replies on 09-27-2005 at 12:17:13:
That depends on your income...the pros use parrillo because its the best combo of taste and potency...
the poor people go to wallmart and buy EAS - last I looked, $40 for 77 servings...
stay away from soy and watch out for too much sugar -
Washington, DC
Hey Marty,
What's new?
I'm starting bulk up next week. I've written in to you before about my kick-off program- 4 week phases of 10X10, 5x5, and 3x3.
Diet-wise I'm gonna supplement my high protein-high fiber diet with a gallon of skim milk a day and a protein shake after working out. So I've got my diet and strength training parts down.
My question is how much cardio to do. I have a high metabolism, so I'm worried about burning off calories that would otherwise go to muscle building. I do a 45 min spin class once a week. The rest of my cardio would be 30-40 min jumprope sessions.
How many cardion sessions/week should I limit myself to?
Thanks
Marty Gallagher replies on 09-27-2005 at 12:33:42:
Three cardio sessions weekly spaced out if possible - any chance of doing cardio on days you don't weight train? Or at least take off on leg day...the problem with dropping all cardio is the metabolism slows down and gets sluggish and this results in weight gain being marbled with fat - cardio keeps the appetite kicking and aides digestion mightily...
Illegitimo
Hey Marty,
Did you get a chance to check out the lady from "The Biggest Loser" on the Post chat today?
Keep you r BS meter on. Interestingly enough, she's selling a book.
http://www.washingtonpost.com/wp-dyn/content/discussion/2005/09/23/DI20050923012
71.html
Marty Gallagher replies on 09-27-2005 at 12:20:31:
she may be selling it but I bet she didn't write it - can you say ghost writter puppet master?
Ron
Read an interesting book over the weekend: "Younger Next Year: How to live like you're 50 till age 80 and beyond". Though it's well-written, everything in it I've heard from you before, Marty...except one thing, if I understand you correctly. The book says that you have to do cardio at three levels: "long and slow" (65% of HRM) to build endurance; "fast" (80%) to build explosiveness; and "flat out" (90%+) to build anaerobic capacity. Authors say all three are important, and I got the feeling they think "long and slow" is most important once you've reached age 50+. By contrast, I get the feeling that you favor high intensity at all times. Which is better? Thanks.
Marty Gallagher replies on 09-27-2005 at 12:22:00:
No - intensity all the time is one dimensional and we got to shuffle the deck and redeal the cardio cards periodically...sometimes we play racquetball (they'd call that over 90%) and sometimes we feel good and crank along at a high rate for a good long while - sort of a peak performance day that occurs periodically (they'd call this 80%) and sometimes we just want to go slower on account of we're beat-up or out of sorts - on those days I try and compensate with lack of intensity with extra duration - they'd call this the 65% days - though my floor is likely 70% - so we likely agree on concepts but not phraseology
No Name
I've read your columns and see that you drink a 12 oz. cup of strong coffee in the AM before heading for the gym. How long does it take for the caffeine to kick in? Will it work in 10 minutes, which is the amount of time it takes me to drive to my gym? And is it worth brewing and drinking if all I'm going to do is cardio--no weights? Thanks.
Marty Gallagher replies on 09-27-2005 at 12:46:03:
What can I say? I've been drinking coffee for a long time and I get up and make it and drink it and then work out - this is not done as a result of a major science study and I don't have it timed down to the minute with a set of specific procedures...It gives me a jolt and I like it...then I train
Ron
Finally broke down last week and heeded your advice to buy a heart rate monitor (a Polar). Having used it for a week now...I just don't get the value of this thing. What I've learned is that at complete rest, my heart beats about 62/min. Sitting around: 82. Walking: 108. Light exercise: 125. Heavy exercise: Up to 160. I'm 55 years old, so have converted these numbers to HR max percentages. HERE'S MY QUESTION: NOW THAT I'VE DONE THIS AND SEE WHAT NUMBERS I GET FOR HOW HARD I'M WORKING, WHY DO I NEED A HEART RATE MONITOR TO TELL ME BASICALLY THE SAME THING EVERY TIME I DO CARDIO? I may not know precisely from session to session whether I'm working at 80% of max or 82% or 85%, but I can definitely tell whether I'm in the 80-85% range vs. 60-65% just by how hard I'm breathing and how much I'm sweating. I guess it's true that I have only established HR ranges for various levels of work for the gym machines I measured, so I'd have to measure for all other activities (hiking, sprints, etc.) to get a baseline on them, too...but once I've done that, I don't really need a heart rate monitor. Why shouldn't I establish a set of measurements for various cardio activities, then return the thing and save the hundred dollars? Respectfully...what am I missing?
Marty Gallagher replies on 09-27-2005 at 12:49:53:
go lift weights without knowing the poundage - you don't need to know that 190 is heavier than 160 - you'll know that just by feel - do you need some stupid plates to alert you that 220 is heavier than 185? You knew that already...
respectfully marty
try doing this without a monitor
week 1 30 mins 70% 400 calories
week 2 35 mins 75% 450
week 3 35 mins 80% 500
week 4 40 mins 80% 550
week 5 45 mins 85% 650
week 6 50 mins 85% 700
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.
Marty Gallagher replies on 09-27-2005 at 11:57:39:
I'M HERE!
Marty Gallagher replies on 09-27-2005 at 12:59:01:
I GOT TO GO NOW!
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