CHAT TRANSCRIPT 04.12.2005
Scott
Marty-
Your response to my question about the 10x10 sets got cut off. Can you repost it?
Marty Gallagher replies on 04-12-2005 at 13:19:39:
Dude I got to go now - look resubmit it to the training discussion forum and I'll answer it tomorrow
see everyone next week!
ecouls1
Coach,
Real quick, because of shcedule changes, I need to switch from 3days/week weight trainging to 2days. Just pull something out of the air, what's a good split? Something more creative than upperbody one day, lower body the next? Thanks. Keep on keepin on!!
Marty Gallagher replies on 04-12-2005 at 13:12:35:
day 1 - legs, shoulders, biceps
three days later
day 2 - back, chest, triceps
Administrator
Last week's chat can be found under the MISC section. Here is the direct link to it:
http://martygallagher.com/misc/misc_more/56_0_12_0_C/
Your Ocean City blurb is posted!
Lee
Marty Gallagher replies on 04-12-2005 at 13:13:51:
Let's have a huge round of applause for webmiester Lee! You are the man lee and without your efforts none of this stuff would be possible -
Colesville Dad
Hey Marty,
A follow up to my catabolism question? Somebody I work with swears by amino acid supplements. Up to now I have only invested in powders and bars. Are aminos hype. I really don't like to spend a lot of cash on supplements except the tried and true.
Thanks
Marty Gallagher replies on 04-12-2005 at 13:03:55:
save you dough and buy your aminos at the grocery store: more steak, chicken, better cuts of fish and shellfish - amino acid supplements are notoriously spotty in quality from one maker to the next and after all, amino acid is the emulsified form of protein - why not take the bucks you were going to spend on some pills that may or may not actually contain what they claim and buy some fabulous, easy to prepare GROUPER!
Palefire
where to find last week's archived discussion?
Marty Gallagher replies on 04-12-2005 at 12:59:04:
got me - lee are you out there?
HEY! Did my Ocean City food review get posted today?
Colesville Dad
Hey Marty,
Had a question about catabolism. I am leaning out now and have been keeping protein high with powder and bars. Is it the calorie reduction or the protein reduction that is primarily responsible when people get catabolic and lose muscle?
Thanks,
Tom
Marty Gallagher replies on 04-12-2005 at 12:45:36:
If food ingested does not come close to meeting energy requirements, the body will strip muscle cells of amino acids to provide fuel. If you lift and do intense cardio and work a fulltime job and run around all the time and live on 800 calories a day and do so for a protracted period the body will cannabalize muscles tissue. Prison camp inmates develop the skelatal look as a result of two much exercise (forced hard physical labor) and not enough calories.
Tom
What are some of the more common errors that people make when starting a fitness program?
Marty Gallagher replies on 04-12-2005 at 13:00:22:
they pick and choose according to what they like and dislike and ignore the basic fact that any sensible fitness programs needs three components: a cardio leg, a progressive resistance leg and a nutrition leg - we need a gameplan for each of the three legs of the fitness triad and without excessive bias towards any one aspect - most folks will perform one or maybe two legs of the triad and ignore the other(s)
About food
One hears a lot about people trying to increase their metabolism by taking small meals multiple times a day. How late at night would you recommend the last meal to be?
Marty Gallagher replies on 04-12-2005 at 12:37:47:
pure protein causes the metabolism to gear up to digest it - so I would say you could have fowl, fish, shellfish, lean lamb or beef up to say 60-120 minutes before turning in - saturated fat, sugar, booze or starchy carbs would be a definate NO
small meals make so much sense as to not be debatable - look if you take in X-number of calories per day, dividing the total caloric allotment over more feedings lessens the digestive burden immeasurably....3,000 calories divided over six meals is so superior to dividing 3,000 by three meals as to be past debate....and that's before we start cleaning up the food selections! Even if you eat trash all day long if you divide the trash up into smaller trash piles you'll be doing yourself a huge favor and likely lose substaintial bodyweight as a direct result.
Scott
I'm starting a weight loss phase which I'm doing high reps for my weight lifting. The powerlifter who owns the gym suggested doing 10 sets of 10 as a nice contrasting routine.
I was planning on just doing the 10x10 for the big 3 lifts - squats, bench and deads. Any suggestions on how to incorporate these with a three day split (Mon: legs/shoulders; Wed: chest/tris; Fri: back/bis)?
Should I just do the 10x10 only or do some secondary exercises as well, ie, ham curls, flys, lat PDs, etc.
Thanks,
Marty Gallagher replies on 04-12-2005 at 12:51:48:
Do yourself a favor - forget it...there is NO WAY you are going to do 10 sets of 10 reps in the squat (as hard and heavy as you're supposed to) and then roll into a full shoulder routine of overhead presses and lateral raises and handle any kind of poundage...if you squat as hard as you're supposed to, just walking the car will require serious effort - plus, after all that energy is expended on squats, what kind of poundage will you be handling in your presses? 50-60% of what you're normally capable of? Ditto deadlifts; do you really think you're going to do 10 sets of deadlifts and have any gas left for anything? If you do, then something is wrong. See what I mean? Short of getting on some serious performance enhancing drugs, you should be so shot after 10x10 that doing more does not even occur to you...
PaleFire
Caoch - last week you suggested that I change my complicated lunch time workout routine to a primitive, hit one group hard each day routine. I love it. its so simple I don;'t need to bring a workout card with me. But what happens to my cardio? I was intersplicing cardio days in the old split...not sure where to put them now...
Marty Gallagher replies on 04-12-2005 at 12:29:44:
this training strategy - coming in and hitting a single lift exclusively for an entire session is near and dear to my purposefully primitive heart - you really learn HOW to do a lift, technically speaking, when the entire session is dedicated to set after set after set of squats, bench presses, overhead presses, deadlifts...I would also consider chins, inclines, pulldowns, pullups, rows, power cleans and possibly leg presses as single lift/whole session candidates - the one exception is "arms" - in the single session I purpose you super-set arms, set of bis, set of tris, rest, repeat - use this approach for 40-60 straight minutes and you'll get your facts straight in no time flat...
cardio? oh the hell with it!
Actually, you could hit it in the morning before work or on the two days you don't lift - how about two mornings a week before work and two days when you aren't lifting?
zebulondragonslayer
Hey Marty,
Being on a low carb diet now, I find I am lacking energy to do long workouts. How do those bodybuilders do it when leaning out ?
Marty Gallagher replies on 04-12-2005 at 13:08:24:
they only do it for a short time - 2-4 weeks - then they revert to having fiber and some starch - so should you!
JimmyV
Just wondering if you had a take on Dreamfields pasta -- they're claiming a process that renders 95% of the carbohydrate indigestable, so that it ends up acting like fiber, with no effect on blood glucose. Sounds too good/weird to be true to me.
Marty Gallagher replies on 04-12-2005 at 13:09:49:
some how much is this stuff - $5 for a 9-ounce package?
Chris
Hey Coach,
I read in the Boston Globe yesterday about several pro athletes who were suing manufacturers of nutritional supplements because the athletes tested positive for steroids after using their products. These athletes claim that the whey protein powders contained nandrolone, without the substance ever being listed on the ingredients.
It made my day to read that the protein powder I use was cited in one of the lawsuits. My question for you is, do you have any idea how valid these claims are? What should I do to avoid products that may be tainted with substances such as nandrolone?
Marty Gallagher replies on 04-12-2005 at 12:13:24:
how do you avoid a substance if the substance is purposefully left off the label?
Now there are two distinctly different ways to look at this: either you have athletes using illegal performance enhancing drugs looking for a way out of their pickle or you have a supplement maker who adds in an ingrediant to eck out extra results for his buyers and thereby make more sales as a result of better results. I'm inclined to suspect the former: one famous drug free powerlifter came up hot on a test (his T/E ratio exceeded the allowable 6 to 1 ratio) a decade back and he claimed it was a result of his using a legal substance that whacked out his ratio - a nice fallback position - the "I took a hit but never inhaled defense."
Vinay
Hello Coach,
Hope you had a great birthday. What are your thoughts on working out smaller muscles twice a week and the larger ones once ?
Marty Gallagher replies on 04-12-2005 at 12:20:40:
"Just 55 and don't mind dying - who do you love?" Bo Diddley's anthem that I keep revising upward as the years peal off...let's see four friends roughly my age passed on this year...no matter how much you work out or how careful or frightened you live your life some weird malady can strike and cut you down - one friend died who was a heath nut; a veggie, cardio, lifting machine and the other was a pedal to the metal rock and roll booze and drug gobbler - so who's to say?
Hey I am down with hitting the small muscles twice a week and I'm down with hitting them once a week - I'll periodically do both - it's like saying, is a rolls royce better than a aston martin? Each strategy represents a valid approach and each deserves time on the training menu - just don't make a religion out of either...small muscles recover quicker than big ones and those who use less sheer poundage recover faster than those who use massive poundage - light lean people recover quicker than heavy folks even if the heavy folks are equally lean...mix things up and seek continual contrast
No Name
Marty,
What is your opinion on all of the natural internal organ cleansing programs that are available, ie the colon cleanse, the liver and kidney cleanse, etc.
Marty Gallagher replies on 04-12-2005 at 12:06:35:
Oh, likely the only thing they'll cleanse is the wallet of the purchaser...
what's the science behind this stuff? There are a lot of folks abusing themselves by running a lot of poison through their systems and as a result a natural clientale exists for fakesters who claim taking a pill will undo all the bad stuff - there is also a sizable segment of the buying public in love with the idea that pills (easy, quick, effortless) can cleanse and purify and improve organ health and function - its an easy sell because unlike external muscles, you cannot see internal organs so who's to really know? Save your money - if you want to cleanse the internal organs cut down on poisons and polutants you ingest....
Riverhorse
marty,
when doing barbell rows-do you suggest starting each repetition from the floor or doing all repetitions from the hang position (ie, arms straight, but not touching) or both ways? I am seeking overall strength and development
thanks
Marty Gallagher replies on 04-12-2005 at 13:10:41:
The problem with touching the floor is you lose tension - even while 'deadhanging' and relaxing you still have a degree of muscle tension - no tensions cause you to jerk the weight to get the row started....
Bobcat
Hello, Marty. I've narrowed it down to three
monitors. I can get a Polar A6 for $90, an M32 for $110 or an F11 for $150. I walk in a city full of rolling hills; use elliptical trainers, Concept II's, cross-country skiing simulators and kettlebells. I'd also love to see what a squat or deadlift workout with only short rests does to my HR. Any guidance on which monitor to get?
Marty Gallagher replies on 04-12-2005 at 13:13:43:
okay - I would go for the model that counts calories - five custom inputs makes it reasonably accurate
Bettymcpettypants
I have a friend who wants to step up his current two-a-day routine to a three-a-day made up of: mornings, 60 min. of cardio and core; afternoon, 40 min. of cardio; and evening, 60 min of resistance training. He is doing this to amp up his weight loss even though I pointed out that cleaning up his diet would do that much faster. But he wants to give this a try. I'm wondering how long someone in very good physical condition can sustain this kind of program before he is doing more harm than good. Any thoughts?
Marty Gallagher replies on 04-12-2005 at 13:15:07:
periodically I try crazy over-the-top stuff - sometimes it takes a big challenge to get a man fired up - you train like hell, take in plenty of quality calories, get lots of sleep and reside in pristine technique to avoid injury - you go until fatigue and the point of diminishing returns sets in and you recognize and accept when that occurs and then back off...I'd rather work with a person who tends to do too much and take chances than someone who plays it safe and never extends....this guy sounds like a Purposeful Primitive; please pass along my regards to him and ask him to share with us his results....
Washington DC
Hey Marty,
I was reading the WP Moving Crew column (April 5, 2005) and they said this "As for the talk that muscle burns more calories than fat: Muscles burn six calories per pound per day while fat burns two calories per pound per day." This sounds awful low to me. Is this true? Thanks for your expert advice on health and fitness.
Marty Gallagher replies on 04-12-2005 at 11:56:56:
Muscle is a metabolically active tissue that requires fuel to survive - according to Ketogenic dietary expert Lyle McDonald who has researched this particular subject extensively, muscle requires between 35 to 40 calories per day. I'll put my money on Lyle any day of the week - adding ten pounds of muscle will cause the body to oxidize an additional 350-400 calories per day. According to the Moving krew ten additional pounds of muscle causes a person to burn 60 extra calories? C'mon...
M
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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