Ask Charles Staley #7

Mr. Staley,

I am a competitive bodybuilder and personal trainer with a degree in exercise physiology. I have learned a great deal from your website and articles. Recently a friend of mine who is a high school football coach started using a program called “Bigger, Faster, Stronger.” In it they teach a box squat in which the athlete with a loaded bar on his back squats down to a seated position on a box, then stands back up. I went to see the kids doing this and it was terrible. Kids hunching over with 135 pounds on their back while sitting on a box and then trying to stand up! What good is that? These kids are certainly going to get hurt. My buddy swears by BFS because the Nebraska football team uses it. I can’t sway him from these box squats. What do you think of BFS workouts and exercises? (especially the box squat) Maybe he will listen to you. Any help would be greatly appreciated

BFS is a well-organized, efficient system (check last month’s archive for my summary and opinions on BFS), but box squats are problematic in my opinion, at least the way BFS does them (in powerlifting, a box squat normally refers to putting a bench parallel to the rack, and squatting down until the bench makes light contact with your hams).

Certainly, sitting down all the way with a big weight on your back can be dangerous. Add to that the “lift more at all costs” philosophy as I mentioned in last month’s column, and you’ve got the makings of a disaster. Plain and simple. By the way, I did BFS-style box squats for a few years, with no problems, but who knows if I might have predisposed myself to an injury later on? In principle, I think BFS box squats are a problem. You’ve got to remember that lifting injuries are rarely acute, but rather, slow, long term damage that won’t show up until years later.

So you can’t make the argument that “Well, I’ve never seen anyone get hurt doing box squats.”

Dear Charles,

If you had time to answer that question about Marilyn Manson, I would think you could find time to answer my question, it’s a bit more serious then that one. I’m an energetic college student trying to gather up all the info I can about these testosterone boosters. Although anabolic steroids are tempting, they would prevent me from passing drug tests to enter the police academy, so I need to keep it natural. My eating patterns are quite irregular, so I’m looking for a good mass building product to make up for my irregular eating habits. Do you have any specific suggestions or brand names you recommend?

Before I address your question I’d like to apologize to anyone who has not seen their question published and answered here. I receive more questions than I have room for, so I’m forced to answer the questions I believe will help or be of interest to the most people.

Of all of the aspects of your training program, nutrition might seem paradoxical because the benefits of a well-conceived nutritional strategy, although irrefutable, are realized gradually -over months and years, rather than days and weeks. Maturity denotes the ability to forgo immediate pleasure in order to realize long term benefits. When you to talk to serious athletes in any sport, there seems to be a direct correlation between their age and the degree to which they understand the importance of optimal nutrition -the older they are, the more they stress it’s importance. So, I wish somehow that I could convince you that supplements cannot compensate for bad nutrition. In any event, here are the supplements I currently recommend to athletes:

Vitamin & mineral supplements

For most athletes, a good vitamin and mineral supplement is a good place to start when developing a supplementation plan. Many products are available, and theories abound as to the optimal proportions of various nutrients that should be present in a multivitamin. My recommendation is to seek out a reputable performance nutrition specialist for advice on the best formulation to take.

Meal replacement shakes (MRP’s)

One of the more difficult aspects of eating well is the preparation involved. On this front, MRP’s can really make a significant difference in the overall quality of your nutritional plan. MRP’s normally consist of all three macronutrients in various ratios, along with vitamins, minerals, and quite often, an array of the latest anabolic substances, such as creatine, BCAA’s, HMB, and so forth. Most MRP’s are designed to be mixed with water, milk, or fruit juice, and many mix well with a spoon, freeing you from the need for a blender.

If you don’t like the macronutrient ratio of a particular MRP, you can adjust it by adding fruit, flax oil, whey protein, or milk of varying fat levels. Although I use and recommend MRP’s, be cautious of products that are overly-processed with dozens of artificial ingredients and unproven ergogenic substances which are often included as an excuse to increase the price of the MRP.

Protein shakes

Protein shakes come in many formulations, but the most effective products are based on whey protein.

I use protein shakes as MRP’s by adding milk, fruit, and/or flax oil as a way to create the optimal macronutrient ratio for myself. In this way, it’s easier to avoid all the processing and artificial ingredients which are so common in MRP’s.

Incidentally, don’t try to live off of protein shakes or MRP’s -you need “real” food as well! I recommend alternating between MRP’s and whole food meals throughout the day, planning it in such a way that a MRP will occur post-training, if a session takes place that day.

Branch-chain amino acids (BCAA’s)

BCAA’s are considered to be “conditionally essential” when the body is under stress. During strenuous bouts of training, these three amino acids are catabolized at more rapid rates than the other amino acids, creating a “limiting amino acid condition.” This means that your body will be unable to utilize the remaining amino acids present in your bloodstream, regardless of how much total protein you’ve eaten.

BCAA’s can work wonders for your recovery rates when taken with juice immediately after every training session.

L-Glutamine

Once categorized as a “non-essential amino acid,” (non-essential means that the body can synthesize it on it’s own if you don’t ingest enough of it) L-glutamine has recently attained “conditionally essential amino acid” status, meaning that in certain cases where the body is under stress, the need for L-Glutamine outpaces the rate at which it can be made by the body. These conditions of stress include trauma, surgery, infections, fasting, and intense or prolonged exercise.

Studies on L-Glutamine point to it’s ability to boost immunity, promote protein synthesis, increase GH (growth hormone) release, and improve carbohydrate metabolism. All of these benefits are highly useful for athletes, to put it mildly. Although you can obtain L-Glutamine through your diet. according to exercise scientist Dr. Jim Wright, it’s unlikely that hard training athletes can get enough through diet alone. Wright recommends taking L-Glutamine in 5 gram doses (a slightly rounded teaspoon) 2-4 times a day. Suggested times include upon waking, before and after training, and just before going to bed. Take L-Glutamine either mixed in water, or by placing it under your tongue for a few minutes, and then following up with water.

Flaxseed oil

As a source of essential fatty acids, flaxseed oil helps to lower cholesterol levels, nourish nervous and brain tissue, reduce inflammation, and regulate the cardiovascular, immune, and digestive systems. Flaxseed oil does not contribute to bodyfat deposition like other fats because it must be converted metabolically in order to become saturated fat. Because the fatty acids in flaxseed oil are essential nutrients, they are the starting point, or the mortar and bricks if you will, for manufacturing all other fatty acids and hormone precursors necessary to support and build strong lean muscle, while prolonging stamina required for endurance sports. Flaxseed oil may be taken by itself, or put in shakes or on salads.

Creatine monohydrate

Of all the thousands of ergogenic (work enhancing) nutritional substances that have emerged over the past 20 years or so, one has stood out in start relief: creatine monohydrate. A natural substance found in all meats, creatine significantly increases short term endurance capacity, and is thought to aid in the process of protein synthesis. It is perhaps the most thoroughly investigated nutritional supplement, and the bulk of the scientific evidence strongly suggests that creatine is safe and effective. Although many dosing schedules are possible, the most common recommendation is to “load” for five consecutive days by consuming 1 gram of creatine for every 10 pounds of bodyweight per day (divided into 5 gram doses spread throughout the day), followed by a “maintenance” schedule of 1 gram per 2.5 pounds of bodyweight per day, taken in a single does (immediately after your workout on training days). Creatine is more easily assimilated by the body if ingested with a small quantity of a high GI carb, such as grape juice.

As a matter of principle, all nutritional supplements should be “cycled,” and creatine is no exception – after 10-12 weeks of continuous use, take a week or two off before starting another cycle. [Editor’s note: See the December Research Update for more on creatine cycling.]

Pro-hormones

Although these substances are banned in many (if not most) sports governing bodies, they are otherwise legal, and because of the recent awareness (in part fueled by the discovery that baseball home run record holder Mark McGwire had used androstenedione) of pro hormones, and because these substances may indeed have anabolic and ergogenic properties, a brief discussion is warranted.

Prohormones are chemical substances which, when ingested, provide the raw building blocks which enable the body to increase it’s endogenous (internal) levels of testosterone, the primary anabolic hormone. To date, most studies have focused on androstenediol (which was the first of the prohormones to emerge on the open market), and the conclusions of these studies vary widely. Nevertheless, many studies did show an increase in testosterone levels after androstenedione ingestion. Subsequent to these findings, several new prohormones have emerged, including 5-androstenediol, 19-nor-5-androstenediol, 19-norestosterone, and 4-androstenediol. These substances all have potential anabolic effect, but appear to vary with respect to possible negative side effects, such as gynocomastia (breast development in men), according to Patrick Arnold, the man generally credited with bringing androstenediol to the US market.

I think that the benefit-to risk-profile of all the various prohormones is still an open question. If your particular sports governing body does not ban these substances and you wish to try them, I’d strongly suggest doing so under medical supervision, to stay on the safe side.

Hydration

Another nutrient, almost always overlooked is plain ‘ol water. Water is especially important for bodybuilders -the vast majority of whom are dehydrated at any given time. In such cases, increased water intake might lead to better performance improvements than any other supplement! One study showed that a loss of 1 liter of body fluids through perspiration resulted in a pulse increase of 8 beats per minute. This indicates a significant (and unnecessary) strain to the body. Although no exact hydration recommendations have been established, the old adage of “8 glasses of water a day” is only marginally acceptable for most people.

Athletes with very demanding training schedules will need to increase their water intake accordingly. A simple “rule of thumb” guideline suggested by Donald Baker of The Balance Bar Company is to take your bodyweight in pounds, convert that number to ounces, and that’s the amount of water you should drink each day.

Charles,

Can you write me a program? (I receive several permutations and offshoots of this question every month)

Although I can’t create programs for everyone who requests my services for free (check out any musclemag to see what top bodybuilders claim to do in the gym), I can share 5 steps I have developed when determining each of the variables that will be incorporated into one of my athletes workouts.

The 5 steps are as follows:

1) The phase of training determines intensity: Each phase a periodization scheme requires that exercises be done within a predetermined intensity range. Determine what phase you’re in (i.e. maximal strength, mass building, fat loss, etc.), and you automatically should know what intensity range you should be using.

2) Intensity determines number of repetitions: Once the intensity range has been determined, the number of repetitions takes care of itself.

Perform as many reps as possible (in good form) within the required intensity range. Note: Most people need not train “to failure,” meaning to total collapse. “Failure” should be taken to imply erosion of proper technique due to fatigue.

3) The number of repetitions determines the number of sets. The number of sets performed is usually inverse with the number of repetitions. For example, when performing 25 reps per set, the number of sets will be between 1 and 3. Conversely, an athlete in the maximal strength phase performing 2 repetitions per set, will need between 6 and 12 sets to obtain the necessary training volume.

4) The number of sets determines the number of exercises. In the examples just mentioned, if the phase calls for 2×15, a relatively large (5-8) number of exercises can be performed. But if the program calls for 12×2, obviously, only 2 to 3 exercises can be performed within a reasonable duration.

5) The number of exercises determines the choice of exercises. For example: in a scheme in which the intensity is low and the volume is high, several “isolation” exercises are appropriate; however, in a scenario where volume is low and intensity is high, efficiency is critical. Therefore, multi-joint, or “compound” exercises, chosen for specificity to objective, must be selected. Note that in this scenario, the choice of exercises (usually the first variable considered) is the last decision to be made.

Hi Charles

I’m planning on doing the firefighter challenge in the spring, which consists of 8 events, mostly sprints with hoses, dragging a dummy for a short distance, etc. I’ve had cartilage removed from one knee, which doesn’t bother me except after 2-3 mile runs. Weight training seems to be no problem. I wondered if you could suggest endurance training ideas which would take my knee into account. Any help would be sincerely appreciated. Thanks!

I suggest that you develop your so-called “aerobic base” using non-specific means which are more forgiving on your knees, such as the EMX elliptical climber, which simulates a running stride fairly closely.

After 6-8 weeks of aerobic work, gradually switch over to anaerobic means, using sprints, resisted sprints, and so forth, using intervals ranging from 20 seconds to 2 minutes. These drills should be tolerable on your knees, since you’re saying they do well in weight training situations. I’m guessing that it’s the duration, not the intensity, that irritates your joints.

Charles,

I’m 5’7’’ and max on my bench at 250, squat 190, and behind the neck press 150. Is that good for me at the age of 16? I want to get bigger and get up to 900 lbs in those lifts. Should I take a weight gainer to accomplish this?

After reading your question, I’m wondering, do you walk on your hands? Look, your lower body is your strength foundation. Therefore I would rather see your squat appear with the most digits next to it. Yes, I would say that your stats look pretty good for a 16 yrs old. My greatest concern here is the behind the neck press. This lift creates   excessive axial compression which, combined with forward flexion of the head, forces the nucleus of the C 6-7 cervical disk to migrate posteriorly. In lingo your generation may relate better to, you’ll harsh your neck! Take it from me – do presses from in front instead.

Charles,

Someone told me that you burn more calories on a recumbent bike than on a treadmill. Is this true?

There are simply too many variables involved to make a linear comparison, in my opinion. If you work harder on the bike, it’s burn more calories, and vice versa.

Regardless of this argument, it’s never been my position that aerobics were ultimately the best way to “burn calories.” Performing meaningless repetitions for long periods of time pales in comparison to the caloric expenditure you’ll experience by possessing larger muscles. Strength training is the most efficient way to increase your metabolism, because it increases the size of your fat burning machine (God, I think I just slipped into an info-mercial pitch!).

Dear Mr. Staley,

I’m really enjoying this column and plan to buy your book. I find that your ideas and material to be insightful and well thought out.

I am a master’s candidate waiting to get get into a doctoral program in the molecular biology lab that I am doing research in. I am a big fan of the strength sports, Olympic lifting and combative sports. I do have a question on effective deadlifting. Charles Poliquin suggests that it be done on leg training day. I so, what suggestions would you have on this, and also, on grip training, since this has direct correlation to my martial arts training. Thanks!

At the moment, I don’t have the context that he made that recommendation for, but in any event, I think the frequency would be the same as for squatting -every 3 to 9 days -3 days for beginners, 9 for extremely advanced. Between 5&7 days would be the norm. Basically, I view a deadlift as a squat with the bar in your hands rather than on your back – deads will have relatively more stress to hip extensors, of course.

For grip training, martial artists, particularly grapplers, have to be quite careful, since the wrists, hands, and fingers get really hammered in martial arts training. If you’re just strength training, all variations of hammer curls do the trick nicely. I also like doing chine, pull-ups, etc, from hard to grip surfaces, such as from the square tubing of the top of a crossover machine (people look at me like I’m an idiot, because the crossover at my gym actually has a pull-up bar, and I use the top supporting beam of the machine instead!). But anyway, for athletes, if their grip is strong enough for what they do, I don’t train grip in the gym -if your sport adequately trains certain muscles, hey, that’s like a head start for me and we can concentrate on other things.