CHAT TRANSCRIPT 04.05.2005
fireman1
Marty:
I like the 5x5 routine as a switch from my 2x12. Can you provide a plan for a three day split?
thanks
Marty Gallagher replies on 04-05-2005 at 13:17:12:
the old standard would be
day one - legs/shoulders
day two - off
day three - chest/triceps
day four - off
day five - back/biceps
day six and seven off
Marty Gallagher replies on 04-05-2005 at 13:18:42:
THAT'S IT FOR TODAY!
fireman1
Marty:
My 2x12 routine is being used on all lifts (except chins and pull-ups which are two sets to failure). Should the sets/reps be different for lifts other than the core lifts (dead, press, bench, squat)?
Marty Gallagher replies on 04-05-2005 at 13:03:35:
maybe yes and maybe no - it depends on what FIRES YOU UP!
Steve
Hi Marty,
I'm 57 and have been lifting and running for over 30 years (50,000 miles +). I'm in a weight gaining phase and am wondering about the number of sets I do with each exercise. I usually stop with 3 or 4 and then move on to the next exercise. Is it helpful to extend those sets to 6-8 to really blast the muscle?
Thanks
Marty Gallagher replies on 04-05-2005 at 12:56:24:
It's all fair game steve - whatever floats your boat - what excites you? As long as it contrasts radically from that which you've been doing than you'll be alright - most folks sort of pyramid up to a heavy set then move on and that's a great 'default' position - but why not try some wild stuff to blow the carbon out of the pipes periodically - if you've been working up to say a single set of 8-reps, why not ditch that for a while and maybe try and work up to a single set of 20-reps? It a whole different feel and effect - I stick to the basic exercises and always use a full range of motion, past that there are so many set and rep games to be played...again, if you try it for four weeks (a fair trail period) and can't seem to get any traction, jettison it and try something new - this keeps it fresh and exciting and it keeps the human body off balance and doesn't allow it to get complacent - nothing of significance occurs as a result of doing the same thing over and over....
fireman1
Marty:
'unleashed's question prompts me to ask about my current routine. I was doing a pyramid routine for 12 weeks. Made some real gains in size and strength. I took a week off and have come back with a 2x12 routine (with an extra warm-up set for the 'big' lifts - deads, bench etc). Planned on doing that for 6 weeks and adjust from there. So two questions, do you think my current plan is a good one and if so, when I hit 6 weeks where to go? (maybe change the exercises but continue 2x12 or change completely)
Marty Gallagher replies on 04-05-2005 at 12:49:37:
I assume you are using the 2x12 on the key, core barbell/dumbell lifts - I would work 2x12 for all they're worth and then after 4-6 weeks I would be so sick of them I would want a way different approach - how about six sets of three? six triples with a static weight - when I made all six triples I would jump up 10-pounds in the next workout - after 4 weeks of 6x3 then four week of 1x1 - that's right, just come in work up to a single and split - see how far I could push my single rep max in four weeks - after that I'd be ready to slash back the other direction and maybe do that crazed 10 sets of 10, single lift per session deal...food for thought - the name of the game in contrast - and not staying too long at the Fair.
Keith
Marty,
Liver, both fresh and dessicated-good nutritional item or bad?
thanks
Marty Gallagher replies on 04-05-2005 at 12:46:06:
wow - speaking of an old time, politically incorrect, purposefully primitive supplement, I love liver tabs and use them periodically - you know who really needs them? WOMEN! Iron deficiency anemia strikes the weaker sex particularly hard at that time of the month and a handful of iron-rich liver tabs three times a day enriches blood and increases energy - Parrillo.com has the best liver - cheap too!
vinay
Hi Coach,
My flexibility is pretty much non-existant. Whats a good way to increase flexibility? How will it fit into my cardio/workouts ?
Marty Gallagher replies on 04-05-2005 at 13:06:29:
Honestly - I would go to the stretch master's website -
Pavel at Dragondoor.com
The Unleashed
Thanks for the response. Follow up question - If I'm trying to lean out, would one direction be better than the other - big sets vs. 5x5
Marty Gallagher replies on 04-05-2005 at 13:04:23:
genrally speaking I like to sync up high rep/light weights with leaning out and low rep bar-bending poundage to adding size....that makes sense - just don't ALWAYS be leaning out or ALWAYS be bulking up.
Vinay
Hello coach,
While doing front squats, it seems my shoulder hurt more than my quads ! Any suggestions ? I also cannot bend my wrists properly
Marty Gallagher replies on 04-05-2005 at 13:07:46:
Hey Vinay - how the heck are you? I have the same problem - can you use that weird cross-hand grip? Try going super-light and staying bolt upright using the cross-town-traffic grip; otherwise, you could buy one of those expensive front squat harnasses
The Unleashed
More of a comment, than a question. A few weeks back you suggested moving from my pyramid routine with increasing weights to a 3x12 with static weight. I started out using about 70% of the weight from my top 6 rep set from the pyramid. All I can say is WOW, the 3x12 is kicking my butt, in a good way. Definitely elevating the heart rate and providing a great pump. I plan to in rease the weight as I can, and follow this routine for the next 8 weeks or so. Make sense? Thanks
Marty Gallagher replies on 04-05-2005 at 12:31:01:
You'll never last - eight weeks is way to long - you'll be burned out on 3x12 after 4-5 weeks, tops...at that juncture you have one of three choices...
1. cut back to ONE set of 12 and try and drive that upward for four succesive workouts
2. jump to TWO sets of 20 (reduced poundage)and fly with that for four weeks
3. drop down to 5 sets of 5 for a low-rep high-volume approach - then after 4-5 weeks of 5x5, reduce to one set of 5 and seek to push that upward for four succesive weeks
Colesville Dad
Hi Marty,
36 yo, male, lifting about 2 years. I am making some progress busting out of a chest slump. I have been hearing a lot about Creatine. Can you talk a bit about it. Is it something that can help the novice or is it really only used for contest prep? Also, any health effects associated with it?
Tom
Marty Gallagher replies on 04-05-2005 at 12:25:28:
some guys (and gals) get a huge boost from using it while others don't get a lot out of it....it is a hassle to use; the 'loading phase' requires you mix and drink the dry powder 5-6 times a day for 3-7 days and then take it three times a day thereafter...if you've never used it I would give it a test ride...use it in conjunction with a calorie-surplus training phase and look to add some muscle mass, strength and power in conjuntion with consumption...most folks get their lift from creatine for about 20-days then effects peter out...I would not waste my money using it in conjunction with leaning out...
PaleFire
Coach - my workouts are taking too long for my lunch hour. Am I slacking, or can I drop some
Day 1: Legs + Some back
Deadlifts
High Pulls/Cleans
Pull Ups/Downs
Chin Ups
Hyper extensions
Squats
Front Squats (do Cleans)
Leg Curls
Calf Raise
Day 2: Back + Bicep
Rowing Upper/Lower back
Recline Curls
Iso EZ curls
Reverse curls
Abs wheel of death
Abs leg raises
Day 3: Chest, Shoulders
Shoulder Press, Rotator Cuff, Rot. Raises
Seated DB Press
Flat bench
Incline Bench optional
DB Skull Crushers
Tri Pressdown
Dips
Marty Gallagher replies on 04-05-2005 at 12:36:50:
You need to use the Bednarski approach....back when men where men, the great one worked for York barbell loading trucks and he'd go to the gym for his lunch hour and do A SINGLE LIFT FOR THE ENTIRE HOUR! Freaking killer! Try this:
monday - squats 10 sets of 10
tuesday - bench press 10 sets of 10
wednesday - arms (biceps/tricep super set) 10 sets of 10
thurday - deadlift 10 sets of 10
friday - seated overhead dumbbell press 10 set of 10
now, instead of doing a little bit of everything and whole lot of nothing, you'll be learning, really learning about a lift, and working so hard you'll need to keep the barf bucket handy - you HAVE to drink a protein/carb shake or meal replacement packet MID-WAY THROUGH the workout! Otherwise you DIE! Write back after a week or two - if you can hang - beware! this is a Big Boy, Purposefully Primitive workout of the 1st degree - you'll experience some of the best gains of your life...unless it kills you first - care to buy a ticket?
Tom
On deadlift, my sticking point is just off the floor. That is, when I'm going for a max and miss, I can get the bar off the floor, but I can't get it more than about 3 inches off the floor. Do you have any suggestions as to what to work on to strengthen the lift at that point?
Marty Gallagher replies on 04-05-2005 at 13:09:56:
Yeah - slash the weight and deadlift off a 100-pound plate - if your stance is too wide deadlift off a platform that is 2-3 inches high - do 5-reps sets and make this your regular deadlift - no more pulling off the floor - block deadlift for six weeks, then go back to regular deadlifting - you feel as if the bar is three feet in the air and that whole "I can't get the bar started" thing will be ancient history....
Lorrie
Hey Marty!
I often get to the gym half a hour before the cardio classes start. On those days I'll lift weights for awhile then do the class then go back to the weights. For instance I'd do squats and front squats before, then leg press, leg extensions and hamstring curls after. Is this ok? Would it be better to just jump on a cardio machine before and do all the weights together later? Ideally I suppose that I should ask the gym's manager to push the classes back half an hour, but they might not go for it.
Marty Gallagher replies on 04-05-2005 at 12:18:29:
Frankly I could never do legs on a cardio day - the poundage or the reps would certainly suffer - can't you save the legs training for a day when you don't have to do cardio? I really don't want one form of exercise to debilatate my ability in the other...of course if you are not really training legs intensely or are not really hitting the cardio all that hard then it doesn't really matter. Again, if I hit legs; squats, front squats, leg extensions and leg curls there is no freaking way it would even cross my mind to perform a cardio session - just walking to the car would require an incredible effort and I'd likely wobble just walking.
fireman1
Marty:
nutrition question. At times I find it difficult to eat 1 gram of protein per pound. Can you suggest what to eat, how much to much, and when to eat it for a person weighing 180.
thanks
Marty Gallagher replies on 04-05-2005 at 12:12:29:
two protein shakes would deliver 70-grams of fat-free protein and this would go a long whey (pun, get it) towards hitting the goal. A meat, fish or fowl portion (3.5 ounces, about the size of a deck of cards) delivers 25-grams, so two servings of bird and two of fish would add 100-grams. Thats 170. A half dozen egg whites at breakfast would add another 20...190 total...protein powder is so cheap these days that a serving of whey delivering 35-grams can be had for .56-cents.
Lynda
I was diagnosed with breast cancer December 03. Prior to my diagnosis I was using your triad with great results. At the time I was 49 years old, 5'7" tall and weighed 139 lbs. I felt great and was told I looked great. Then...2 surgeries, chemotherapy and then another surgery with reconstruction. During this period I walked when I had the energy and did strength training minimally. during that time I gained 12 lbs. I was ready to start anew in October 04 and did so, diet, cardio and strength training. What worked before BC is NOT working now. I have only been able to lose about 5 lbs. :( I suspect I need some tweaking of my diet. Here's a typical menu for me (I estimate my caloric intake to be approximately 1800 to 2000):
Breakfast: Egg white omelet with a little cheese and veggies. Sometimes 2 pieces of turkey bacon
Snack: Protein drink (about 30 grams)
Lunch: Fibrous carb with a protein (salad with chicken)
Snack: Protein bar (low sugar)
Supper: About the same as lunch
If I want something sweet it will usually be sugar free jello.
I exercise 5-6 days per week incorporating both cardio and strength training. Any advice you can give me? Unfortunately I am also on Tamoxifen which has been known to cause weight gain (started it October 04).
Any suggestions? I'm really frustrated. Thanks coach.
Marty Gallagher replies on 04-05-2005 at 13:13:12:
contact me at my e-mail and I give you my phone number - we'll see if we can talk this through -
mgso@supernet.com
Jimmy
Just a quick question on cleans: as one moves downward to "catch" the bar, how far down should one go? Full front squat, parallel, just as deep as is needed? Any hard and fast rules on this one?
Marty Gallagher replies on 04-05-2005 at 13:14:51:
most folks catch the bar and allow their momentum to cause them to contiinue downward and rebound up in order to stand erect...often it takes more strength to stop the weight then rack it, ride it down, take advantage of the rebound and come erect
GRE
Hi Marty,
What is the most effective way to reduce portions from meals (in order to reduce overall calorie intake)? You mention somewhere cutting down gradually from meals. I'm trying to balance off smaller portions with bigger salads w/ no dresses other than olive oil.
And how do I know that my metabolism has not slowed down while I am doing that?
many thanks,
GRE
Marty Gallagher replies on 04-05-2005 at 12:05:21:
let attack this from a different angle - most savvy nutritionalists will start weight loss clients off at 10-calories per/pound of bodyweight per day. If you weigh 150 that means 1500 calories per day, weigh 200 then 2000-calories alloted per day...now lets divide the days caloric allotment over five feedings, thus a 150-pound person allowed 1500 calories would optimall consume them in five 300-calorie chunks, obviously some meals might be a little larger and some slightly smaller....this is a good start point - athletes would start off at as high as 12-15 calories per pound bodyweight...are you in this ballpark? If you weigh 150 and are carrying excess body fat and are existing on 1000-calories than likely you need to reconfigure - conversely if you weight 150 and are eating 2500 calories than likely a caloric reduction is in order
Tom
Marty,
What's your take on "flushing workouts" (i.e. high-rep, low-weight sets done in order to prevent or alleviate soreness)? I've used this technique in the past to get rid of soreness, but I wonder if the soreness went away because of the workout, or if it would have gone away anyway.
Thanks,
Tom
Marty Gallagher replies on 04-05-2005 at Marty Gallagher replies on 04-05-2005 at 11:57:31:
I have actually used this approach in the past and think that it works: if, by way of example, your quads were sore and stiff yet you wanted to hit a leg workout, often taking a weight and squatting it (or leg extension, leg curl, calf raise, whatever) for between 20-50 repetitions this flush the muscle, raise the core muscle temp and allow the athlete to proceed with that body part or that exercise. Another approach is to perform one high rep set in a series of exercises that hit the body from head to toe....bench press, overhead dumbbell press, curl, triceps pushdown, pulldowns, shrug, sittups, prone hyper-extension, squat, leg extension, calf raise - all done non-stop in one giant set, each exercise done for 20-50 reps - after one mega-set, the entire body is warm and flushed...
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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