CHAT TRANSCRIPT 03.29.2005
CHAT TRANSCRIPT 03.29.2005
martygras19
I am interested in bodyweight only exercises. Can you suggest some exercises beyond one-legged squats, pull ups and one-armed push ups? Should I just get Pavel's "Naked Warrior" book? Thanks.
Marty Gallagher replies on 03-29-2005 at 13:10:43:
1. high rep squats - shoot for 100 super deep reps
2. chins
3. pushups with various hand spacing (real wide/real narrow)
4. single leg calf raises on a stair step
5. dips
6. lateral raises holding a plate in each hand
7. ab work
Zebulondragonslayer
"did my stream post on the "herc kid" (Bizarre with a capitol B) and setting ourselves onfire in the bar appear today?"
Yes, it did - saw that show on the kid - felt the same as you... the big fish story was funny !
Marty Gallagher replies on 03-29-2005 at 13:12:56:
and true - I got a million of them - not all of them suitable for primetime viewing - god have I known some characters...still do actually
Marty Gallagher replies on 03-29-2005 at 13:14:14:
ALL RIGHT THAT'S IT FOR TODAY!
Administrator
Lee here again...
Ask and ye shall receive!
Check out our new Training, Cardio, and Nutrition Log section in the discussion forum.
Gotta run now...Enjoy!
Marty Gallagher replies on 03-29-2005 at 12:53:41:
Is this kid great....okay - now that you got it - fill it up!
Tom
re: workout logs.
In most other forums, they either set up a separate forum topic for logs, or people just start new threads and post all their updates to the same thread (as Zebulondragonslayer is doing now). It seems to be pretty low-maintenance either way, but then I don't run a BBS, so it all seems easy to me.
Administrator replies on 03-29-2005 at 12:45:02:
Hi everyone, Lee (paperboy) here. I only have a minute today, but I've noticed an increased interest in training logs. Therefore, I will be putting a new section up on the forum for everyone to individually post their training, cardio, and nutrition logs. Look for it later today or tomorrow!
fireman1
re: training logs
Marty, I think you're right, it would be a jumbled mess to allow everyone to keep a log, but it might be a good thing to get people that represent several different categories and have them post their logs. For instance, have someone that's a power lifter, someone in a 'mass gaining' phase, someone 'leaning out', somebody young, somebody older etc.
Marty Gallagher replies on 03-29-2005 at 12:46:39:
Unless everyone is speaking the same 'language' wouldn't it be like the Tower of Babel?
martygras19
I have been working hard on leaning out. I have dropped 10 pounds so far with 10 more to go. My issue is now my metabolism is going crazy and my body wants to snack. I typically have 3 meals plus 2 small snacks (before lunch and before dinner). My body still wants more. What do I feed it? The problem is that I am sitting in the office for 9 hours a day, so not much diversion available. Thanks.
Marty Gallagher replies on 03-29-2005 at 12:54:33:
The pros would tell you that as long as the food is 'pure protein' - i.e., protein devoid of saturated fat - eat it - I used to keep a canister of whey protein in my file cabinet and when I got famished I would take my handy tupperware jug (a little one that holds maybe 12-ounces) and place 2-3 scopps of whey in the shaker, walk to the water fountain, fill it with cold water, shake it and drink it - BAM! 50-grams of protein, no fat, maybe 6-8 carbs, 2-grams of sugar...also, I'd keep a box of sports nutrition bars in my desk....
zebulondragonslayer
Loser - yes, of fat pounds hopefully !!!
Ha !
Hey, just an idea. I have seen other sites do that. And i keeps people interested and coming back to post their stuff....
Marty Gallagher replies on 03-29-2005 at 12:47:42:
You know I always let you have your way!
Hey - maybe you could answer questions people pose when we get your little web corner all set up - Lee is out of town at a funeral for a few days so things are running a little tardy ("I don't feel tardy.")
Brad
What is the advantage of a below-parallel squat over a full bottom squat (if both are performed slowly and with precise form) for the purposes of building strength and conditioning the body?
Marty Gallagher replies on 03-29-2005 at 12:35:04:
Hey - this is great! rather than have morons want to fight me about the "dangers" of legal squatting I got folks wanting to go 'past legal.' I actually use super, super deep squats as a training adjunct to 'competition squatting. I will start off my competitive cycle squatting all the way down, I actually relax and allow the poundage to push me down as far as I can go. Then I pause for a beat and power erect striving to push 'through my heels' as I come erect. I use a narrow stance. After warm-up I will do sets of 6-8 reps until I am burnt and cannot handle any more weight in the session. Obviously going this deep and relaxing and pausing in the bottom DRAMATICALLY cuts the poundage - but that's okay because whatever I can handle is gold and as soon as I convert to regular depth squatting I can add 80-100 pounds immediately. Obviously if I set a PR (personal record) in my narrow-stance super deep 8-rep squats I am going to be shot from cannons when I roll into the regular squats.
zebulondragonslayer
Hi Marty,
Would it be possible to set up a category within the discussion pages for everyone to keep their own training log ? I have seen an interest in that and think it may be a useful thing...
Marty Gallagher replies on 03-29-2005 at 12:32:47:
No way you loser!
Just kidding - John we haven't even got your's up and now you want to invite the whole world in - it could be the biggest jumble-mess on the face of the earth - comments from other readers?
Judyt
Marty,
Thank you for the answer to fireman1 for his wife. I needed a two day strength workout for a different reason. Shoulder injury that is much better with only two days of strength workout. I also do 5 or 6 days cardio and am eating a very clean diet. I am using
Dietpower to record my food and it really helps to keep it clean. I heard about this site from someone on your forum.
Thanks for your site, it has been a great help to me. I just wish more women would write in and ask questions. The information for men is great and I can modify most of it but I would really like to hear from some women. Thanks, Judy
Marty Gallagher replies on 03-29-2005 at 12:50:01:
Judy - biology is biology and the science that holds for the staff holds for the distaff - ditto for strong and weak, young and old, fit and unfit; we purposeful primitives train in the same way GENERALLY speaking - though the specifics will vary person to person - plus - you can always ask a specific question and get a specific answer - that is the beauty of this format...
Rockville, MD
In general, what's your take on nutritional supplements? What's good? What's bogus?
Marty Gallagher replies on 03-29-2005 at 12:28:22:
I use
protein powder and sports nutrition bars every day - if I have a competition coming up I start taking pills (Vit. Min.
branch-chain aminos,
MCT Oil, etc. etc.)
I eat pretty good and I eat subtaintial so I get a lot from my ample calories - I tend to use more supplements the heavier I diet down - when I cut calories I like to take supplements to make sure I'm getting all the trace minerals and stuff I might be missing....
fireman1
Marty:
thanks for the suggested work-out for my wife. It's a big help.
She is working all the legs of the tripod. She has her nutrition figured out - she's eating at a slight calorie defecit (she needs to boost her protein intake though). In terms of cardio, she loves her recumbent bike and is pretty faithful to getting on it three mornings a week. She's steadily increasing the time and intensity of that training. Any suggestions?
Marty Gallagher
replies on 03-29-2005 at 12:23:52:
shoot for 1-pound of bodyweight reduction each succesive week for ten consecutive weeks - official weigh in should be monday morning upon arising - I would weigh in the morning daily to determine if I needed to add or reduce calories that particular day....
Rockville, MD
Marty, what are the chances of you putting out some kind of book or video?
Marty Gallagher replies on 03-29-2005 at 12:59:11:
We're working on it - actually I will be shopping for a book deal this summer - I'd love to do an instrutional video on ultra-basic weight training. Kirk Karwoski and I have commited to doing one together...any videographers out there? I need someone to shoot the thing professionally
Hey did my stream post on the "herc kid" (Bizarre with a capitol B) and setting ourselves onfire in the bar appear today?
fireman1
Marty:
My wife has been trying to do a full body work-out three days a week. It's a regimen that's just not working for her for scheduling reasons. She needs to change to a two day lifting schedule (Tuesdays and Fridays). Do you have any suggested work-outs for a woman that wants to lean out? Here's her stats: 35, 5' 6", 135.
Marty Gallagher replies on 03-29-2005 at 12:13:54:
that's a loaded question and the situation has a million variables -
1. squat without weight - 3 sets of 25 reps done deep and flatfooted
2. dumbbell bench press - 3 sets of 10
3. overhead dumbbell press - 3 sets of 10
4. lat pulldown - 3 sets of 10
5. curls - 3 sets of 10 reps
6. tricep pushdown 3 sets of 10
7. lying leg curl 3 sets of 10 alternated with seated calf raise 3x10
cardio?
diet?
She needs a program that pays homage to all three legs of the fitness triad - workout split
Hello Coach,
Whats a good workout split ?
I do: chest+back, shoulder+arms, legs
If I want to try chest+triceps, back+biceps, legs, where to the shoulders fit in a 3day split?
Thanks
Marty Gallagher replies on 03-29-2005 at 12:18:29:
day I legs/shoulders
(after hitting the legs hard, do seated shoulder work - i.e., seated overhead press and seated press behind the neck on smith machine seated side lateral raises)
Day II - rest
Day III - chest/triceps
Day IV - off
Day V - back/biceps
Day VI, VII - off
fireman1
Hey Marty!
Do you have a more updated picture or yourself that you can post? We've been lookin' at that same photo of you with your arms thrust in the air for years now.
Marty Gallagher replies on 03-29-2005 at 12:03:45:
Yeah as a matter of fact we're going to be doing a whole series of exercise photos in the unheated garage outback of the compound - I also have a bunch of priceless lifting photos we'll be using but Lee needs to find a cord for his photo scanner...
Erin
Hi Marty! I have a really sport specific question for you, if that is ok. I play soccer badly, and I would really like to improve in two areas: sprinting speed and distance kicking (on goal kicks and clearing the ball away from the goal). I run about two/three miles (with walking breaks) 2-3x a week. Also, I do lunges, squats, pushups and a core exercise about 2x a week (20 of each and then two minutes on the core thing). I have heard that kicking distance is mostly a factor of hip flexor strength is this true? I dont know any specific exercises for the hip flexor though. Also, how can I improve my sprinting time? I am a 32 y.o. female. Thanks a lot!!!!!
Marty Gallagher replies on 03-29-2005 at 12:06:04:
Sprint! - start with 10-yard dashes - short and explosive - since you have to sprint without getting into either a football or sprinters stance, start your sprints upright - 10 sets of 10 reps with 10-seconds rest between - do these 2-3 times a week for 14-days then increase the distance to 20-yards and do 20-sets of 20-yards with 20-seconds rest in between. Time yourself and let's seek to best our 10 time and 20 time - write back in four weeks with results...
To learn how to kick the ball further, kick the ball! over and over and over! Look - kicking is a sport specific skill like a golf stroke, tennis stroke or baseball swing and you need to do the skill over and over - lifting is fine but the best way to get faster is to practice sprinting and the best way to kick further is to kick the ball!
JCKS
Hi Marty -
It's time for me to switch up my lifting regime. I've been lifting three days a week, with the following schedule:
Tuesday: squat, leg press, leg curl/calf raise
Thursday: bench, incline dumbell press, dips, flyes, shrugs, lat raises
Saturday: dead lift, pullups, seated row, preacher curls
All lifts are for three sets of 12. On my non-lifting days I'm swimming or playing soccer.
I've made solid progress, particularly on my legs, but my chest and arms are lagging behind. Could you suggest a new routine that would help me in those areas?
Thanks.
Marty Gallagher replies on 03-29-2005 at 11:45:47:
1. how about a chest/arm specialization program
day one - chest 6-sets of 5-reps flat bench - all reps paused - warmup then 6 sets with a static poundage - rest no more than 2-minutes between sets
no inclines - 3x11 flat bench flyes - light weight - deep stretch - pause at the bottom
dips 5xbwt alternated with standing BB curl (10-reps on all curls)
tricep press on bench super set with seated dumbbell curls - 5 sets each
preacher curl ss with tricep pushdowns - 3 sets of 10
do this workout twice a week, say monday and friday, and on day II substitute incline DB press for flat bench
on other days - day I squat, leg curl calf rasise - Day II deadlift, pulldowns, shrugs
this is a four day a week routine - mon, tues, off, wend, thurs, off, off
jimmyv
Posting early -- I think I'm going to miss the actual chat to go hiking.
I'm in the middle of a cutting stage that seems to have finally turned the corner, all three legs of the triad in place. I'm losing weight, feeling strong, and just in general doing well.
I want to be ready when progress stalls, though. When the scale stops moving, what's a good next step? (I'll still have a lot of weight loss to get done.) Should I try to tighten the diet screws at that point (they're already pretty tight, but I could go a bit further), or would a different approach be better (like loosening the diet a bit for two weeks to reset the metabolism). What do you think?
Marty Gallagher replies on 03-29-2005 at 13:03:20:
check out my article on 'ebb and flow' - is it up? Look around as this is an entire article on exactly what you're referring to....
Liz from NC
Hey Marty,
I see you have some users posting their training logs. Is there any way you could start an area where novice and not-so-novice users can all post their personal training logs to share and discuss?
Also, I am in need of some good Pec exercises that will help me focus on making my breasts less saggy. May sounds silly, but I am sure others out there often wonder the same thing!!! The basic push-ups and bench press dont do the trick. Anything else I can do? Thanks!!!
Marty Gallagher replies on 03-29-2005 at 13:05:01:
Male of female? Could be a problem of body fat and not necesarily related to muscle tone....
Vinay
Hello Sir,
What would be exercises to do for the quads after squats? I just started to try front squats followed by leg press.
Marty Gallagher replies on 03-29-2005 at 13:06:39:
Vinay - quit calling me sir - you make me feel old - what was the name of the girl in the charlie brown comics that always called everyone sir - front squats ROCK! what I might suggest is dropping the regualr squats altogether for say six weeks and go on a front squat specialization program - do them first and in week one do a powerful and explosive set of 8-reps (no grinding out the final reps) then for the next five weeks (front squat once a week) look to drive that top set poundage up 10-15 pounds per session...
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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