Ask Charles Staley #9

Q: Dear Charles,

I would like information on how to develop arm strength for Little Leaguers. My son is 11 and daughter is 8. Is there a difference in the development in a girl’s arm than a boy’s arm? Also what about batting and running? What kinds of exercises can be done for strengthening for performance improvement for those activities? Is there a difference in exercises for throwing a softball than a baseball? Thanks for your help.

A: I think both children may be a bit too young for “traditional” weight room training, however, they may certainly perform a variety of exercises to improve their strength levels. Your son at age 11 is right on the cusp of beginning a weight training program – maybe wait until his twelfth birthday.

Both kids can develop skills and strength using basically the same exercises – I wouldn’t bias the training based on gender. However, I would recommend more structure in your son’s training (for now) and let your daughter develop in a “self paced” manner for a few more years.

First I would like to clarify that throwing and batting are really not a function of arm strength per se. Throwing and batting power are both initiated from the lower body (glutes, quadriceps, and calves, specifically) extension and rotation which is transmitted through the abdominals, and finally, released through the upper body. As I would say with all sports, a whole body strengthening approach is indicated.

Here are a few excellent exercises you can employ with your son and his teammates:

Two hands ball put from knees:

Have the athlete kneel down and hold a basketball centered on his chest. Have him throw the ball as far as he can (use an “up and out” direction – the ball should travel at about a 45 degree angle to the ground), using only extension of the arms. This will help develop upper body strength (chest, shoulder, triceps). One caution: The momentum of the throwing effort will cause the athlete to fall forward to the ground. Remind him to brace for the fall immediately after the ball leaves his hands. As he progresses, try incorporating medicine balls of various weights for additional challenge.

Overhead throw (medicine ball):

Standing with your back to the “target” area, dip down (much like the preparatory crouch for a vertical jump), swing the ball between the legs, and then extend and throw the ball overhead backwards.

Standing long jump (perform into a sand pit):

Have the athlete stand erect with a natural hang to the arms. Instruct him to quickly assume a shallow tuck position and swing his arms forward and leap as far forward as possible. This popular exercise will help develop a strong lower body (hip flexors, hip extensors, and leg extensors).

The enormous number of drills and exercises transcends what can be offered in a column of this nature. For a multitude of athletic drills with good instructions and illustrations, check out the following books, all of which should be available through Amazon.com.

–Sports Agility by Frank Costello and E.J. “Doc” Kreis

–From Childhood to Champion Athlete by Tudor Bompa

–Kid Fitness by Ken Cooper (this is out of print, but is EXCELLENT and worth trying to get – more of a treatise about how to help kids enjoy exercise, sports, and good nutrition, rather than sports training per se).

Q: Charles,

Do isolation exercises (concentration curls for peaking biceps, etc.) really work? Can’t you really only make a muscle bigger or smaller?

A: I hope this doesn’t sound too hackneyed; however, I’ll say it none the less – you cannot isolate a muscle. With apologies to readers who may have already seen the following quote from Deane Juhan (Job’s Body, available through Amazon.com), read and learn:

“…let us imagine ourselves observing a person who is standing erect and executing the simple gesture of raising their straight right arm to the side until it is horizontal. The fibers in the deltoid, the supraspinatus, and the upper trapezius will contract to produce the primary motion, while the fibers of the pectoral major, the pectoral minor, and lattisimus dorsi must simultaneously extend to allow it. But the contraction of the right trapezius will not only raise the right arm, it will also tend to pull the neck toward the right; therefore the left trapezius, along with the other muscles of the neck, will have to contract as well in order to stabilize it. Furthermore, the extended right arm will overbalance the torso to the right, so the erector spinae muscles on the left side of the spine must contract to brace the whole torso and keep it erect. And since this contraction of the left erector spinae set will tend to pull the left side of the pelvis up as well, the gluteus medius and minimus of the left side must also brace to hold the pelvis level. Since not only the torso, but the body as a whole is threatened with tipping by the overbalancing weight of the extended arm, the right leg must brace as well, using fibers in the hip, the thigh, the calf, the feet, the toes.”

Perhaps you now you can understand why I find it so irritating when personal trainers, equipment manufacturers, and other fitness professionals talk about “isolating” a muscle with a certain exercise or technique!

Of course, you CAN perform exercises which place greater emphasis on a particular muscle and recruit less help from the muscles designed to assist the prime mover. So-called isolation exercises can be very useful for muscle development, but they will not create a shape that wasn’t predetermined by your skeletal structure. Cuts, rips, striations, peaks, lines, etc… are not results of adaptations to various exercises, but rather the result of decreasing your bodyfat and increasing muscle mass.

Incidentally, the reason that a muscle cannot be shaped is that they are “non-contiguously innervated.” In laymens terms, that means that the fibers assigned to “fire” under certain intensities (loads) are spread out throughout the muscle, not confined to a certain region of the muscle.

Q: Charles,

There’s plenty of talk about low reps this, moderate reps that, blah, blah. That’s all well and good, but let’s take it one step further. How do I determine how much “reserve” to leave in each set according to the training objectives? What I mean is, if a client is doing 6 sets for chest, at 10 reps per set (approximately), do I choose a weight that the client will fail on the 11th, 12th, 14th,10th rep? Which is optimal?

A: No one ever talks about this, and it is an EXCELLENT question!

If MAXIMAL STRENGTH (neural adaptation) is the goal, you want to leave 2-4 reps in reserve for every set, because you need to really concentrate on accelerating through the sticking point. If you were working at limit capacity with no reserve, you would just be concentrating on completing the set any way you could. It would be like trying to do a vertical jump with a 100 pounds weight vest, if you grasp my meaning. In other words, the extreme load would inhibit you from being able to maximally accelerate the bar.

When HYPERTROPHY (metabolic adaptation) is the objective, you must exhaust the muscle, which means you’ll get much closer to failure, maybe even reach failure.

Now, here’s the thing: strength depends upon hypertrophy, and vice versa. So, regardless of which objective you have, both of the above techniques should be employed, just at varying ratios (please see the speed strength training program in my article of the same name in the December 1st Mesomorphosis archives.

Q: Charles, I’m 15 years old an have been working out for the last year. I have built up my arms tremendously by doing curls and other arm exercises, plus push-ups. Is there any way I can build my chest without doing bench presses? Any suggestions to my question plus any other workout tips will be appreciated.

A: There are numerous other pectoral exercises beside the bench press. Incline and decline presses, dumbbell presses performed at various angles, pec-decs, flys, cable cross-overs, all serve to strengthen the pecs. The variations are nearly endless when you look at the variety of pec exercises and the variances of the variations!

Now I have a question for you: why do you want to avoid the bench press? Dependent on a response from our reader who sent in this question, we will follow up on this next month.

Q: Dear Mr. Staley,

I think you’re doing a fine job. I have a problem. I am just getting into bodybuilding. However, I have been lifting for about six years. I know I need to change my diet. However, my money supply is not up to par. I need to eat about 4000 to 4500 calories per day on about 30 dollars a week. I am a college student and I am not able to ask my mom for assistance because she is poor. Thanks for your help.

A: Firstly, thank for the kudos, our readership has been a great help with all the great questions.

The disturbing reality is, if you do not want to live off pasta products, which used exclusively are not conducive to successful bodybuilding, you are going to have to get a job. I know this is a bitter pill to swallow, but you’re going to have to do it, or otherwise, the most palatable food on your plate is going to be Purina Cat Chow on off days and Iams “Science Diet” for post training nutrition.

Nevertheless, since I find this an interesting intellectual exercise, let’s have a look. Your food budget breaks down to $4.29 a day. In an inexpensive whey protein supplement that would be about three servings and change, which would amount to 90g to 100g or protein a day. The problem with this is, that amounts to 360 to 400 calories a day, all told. This diet would literally kill you. You’ll be ripped though, so as I always say, every approach has pros and cons.

Here’s a sample of a day’s fair that a 200 pound bodybuilder could subsist on. This habit would cost about $7.00 day:

Best of luck!

Q: Dear Charles,

During my cutting phase, I have no problem keeping my calories and carbohydrates at a low range during the days when I take the ECA stack which is on the days of morning aerobics. I generally do not take the stack on non-aerobic days. But it is on those days that I have a heck of a time keeping my cals and carbs low. What do you recommend I do to help these cravings?

A: You could plan your ECA stack into a zig zag method of fat loss. In other words, take the ECA stack for 5 days and stop on the weekend, during which time you slightly increase your caloric intake over your normal weekday levels. This way, your metabolic rate should have a chance to re-set, and psychologically, you have a light at the end of the tunnel each week, so to speak. You didn’t mention your meal frequency or macronutrient rations, so unfortunately, I’m a bit in the dark here.

Also, check out Lyle McDonald’s archived columns for more info on proper ECA cycling, since he’s far more adroit on this subject than I.

Q: Charles,

When one speaks of drinking a minimal 8 glasses of water per day, does it mean that all 8 glasses are strictly from water itself, or a combination of different fluids, such as milk, soup, or juices? I’ve always been confused about this theory because I find it rather hard as an individual to simply gulp down that much water per day, on top drinking other things such as the soup, juices, and milk. Please clarify this matter for me. Thank you!

A: Yup, the advocates of the oft-quoted “8 glasses a day” method are talking about pure, unadulterated, unpolluted, H20.

I know of one study that reported that the loss of 1 liter of body fluid through sweating resulted in the subject’s resting heart rate increasing by 8 beats per minute. That’s indicative of a lot of stress to the body that can easily be resolved by maintaining adequate hydration levels.

I recommend toughing it out and getting as close to that target amount as possible. Trust me, you will adapt to the volume of fluid and eventually feel its value. One tip, however: drink most of this water early in the day, or your repeated trips to the toilet a night will make you consider the possibility of catheterizing yourself so that you can get a decent night’s sleep!

Q: Dear Mr. Staley,

The question I have is this. I’m 42 and have gone through various shoulder injuries and lower back injuries. My shoulder injury has always been easy for me to work around. All of my pressing moves are now done on a Smith Machine. It still gives me some pain from time to time but it’s manageable. My lower back is a different story. I haven’t been able to do decent squats for a long time. Not even on a Smith. I have been using a free weight leg press at the gym where I work out. I use good weights, and there’s no pain, but I don’t seem to get the work that really causes growth. Are there any other movements for my quads that won’t cause pain, or is there a recommended way to use the leg press to get the most out of it? Thanks.

A: Before I give you suggestions, I wonder why you aren’t getting your injuries diagnosed and resolved? If you don’t, you’ll continue to “slide down that slippery slope,” and before long, your exercise options (and performance abilities) will be limited even further. To say nothing about

your pain levels. There is a gym I visit about once a year in New York, and I always see the same people, except that they always have more support gear (i.e, wraps, straps, neoprene sleeves, etc.), and are smaller, fatter, and weaker. It doesn’t have to be that way.

Now on to some constructive advice for you. The leg press can be a valuable tool, when used properly. The problem is that this machine often becomes a demonstration station for those looking to say that they lifted 1200 pounds. Loading the press with as many 45’s as you can find, and then performing choppy, 1/4 range of motion reps is not the most productive method to improve leg mass, but it’s about the fastest way I can think of to accelerate lumbar spine pathologies.

Leg presses involve many of the same technique parameters as do squats: a parallel or slightly turned-out foot position, knees tracking directly over the feet (i.e, do not allow them to buckle inward), and the maintenance of neutral spinal curvatures. The concept of neutral spine is a bit controversial (see http://www.sirius.com/~farwood/  for more detailed analysis), but I’ll use it to describe a posture where the lordotic curves of the lumbar and cervical spine are maintained during the lift.

Incidentally, lifting the heels off of the platform intensifies the load to the quadriceps and reduces stress to the hamstrings, despite what you’ll hear from hardened gym-rats with 20 years of training experience (or was it 1 year of experience repeated 20 times? I can never keep that straight!) Pressing with the heels maximizes contribution from the hamstrings. Here’s a way to really load up your quads with minimal stress to your joints: Pick a weight that you can perform 6-8 reps with, on your toes only. After you reach exhaustion, allow your heels to make contact with the platform on the concentric phase only. After reaching exhaustion with this, then use your entire foot any remaining reps you can complete.

Leg presses may also be performed unilaterally, but make sure that your non-working knee is kept out of harm’s way in case you fail to complete a repetition.

Lastly, both lunges and step-ups are just brutal on the quads WHEN PERFORMED CORRECTLY. I believe I’ve covered both movements in previous columns.

Best of luck! And for God’s sake, find a good orthopedist and get your musculoskeletal problems dealt with!

Q: Charles,

I read in one of the answers to a trainer’s question that “…wherever there’s strength, size isn’t far behind!” Okay, my problem is how long is the wait? I have a small chest but I can hit it with the same intensity as my workout partner who has a solid 5 inches on me. I had a 39 inch chest (not flexed) with a 275 bench about 6 months ago. It now measures 40 inches and the bench is now at 315. At this rate to get a nice 48 inch chest I would have to bench 715 (a joke, but c’mon is this genetics?). And I don’t workout chest more than once every 5 days so I don’t think its overtraining.

A: It’s not overtraining, as a matter of fact, I think you already nailed it on the head. Without ever evaluating you or your exercise methods, I can assure that the results you get from training are greatly influenced by genetics.

One strong possibility is that your partner may have more fast twitch muscle than you and a lower tolerance to exercise. If that statement applies, he would likely gain faster than you from intense training.

When you see the quote “where there’s strength, size isn’t far behind,” it’s really indicating that you will now have the strength to use more weight with rep ranges that are most conducive for adding size, which for you may be a few more reps than your partner. Try a few weeks of low intensity (lighter weight, not greater ease) pec exercise. With your 1RM going up as much as it has, I’m sure you will be pleasantly surprised by how much weight you will lift for eight or ten reps.

I remember something that Charlie Francis (Ben Johnson’s track coach) once said about sprinting: there is a lag between the time that you try to increase you acceleration, and when you actually start to move faster. Put another way, there is a certain time span between the application of effort and the acquisition of desired results. Stay patient, keep learning. Best of luck!

Q: Charles,

I bought a bottle of Pump & Pose. I am seriously thinking of using it to increase my penis size. Are there any problems associated with it?

A: I received this question a few months ago. I would have answered sooner; however, I thought my response would be most valuable this month with Valentines day upon us.

For those who aren’t familiar, “Pump & Pose” is a muscle irritant better know as Synthol. Though sold as a topical agent, it’s effect are seen when injected into the belly of a muscle causing an inflammation, literally increasing the muscle’s mass soon after the injection.

The penis is one of the most vascular parts of the body and has never proven to be one of the safer places for an injection (or so I have heard). In the past, a trend had developed where people were injecting cocaine into their penis for more intense sex (or so I have heard). The result – priapism: a condition of perpetual erection (or so I have heard).

This condition is very painful (or so I have heard) and ultimately can lead to gangrene (or so I have heard), which could likely cause your penis to fall off (or so I have heard). None of the above has ever happened to me – I’m just telling you what I have heard.

I suspect Synthol injections (or anything else for that matter) to the penis would potentiate the exact, if not more serious problems as the cocaine.

My advice:

Men, don’t inject Synthol into Mr. Happy. Just don’t.

Women, keep it away from your breasts.

Let’s take it one step further – don’t inject Synthol into your body – time will show that this stuff is bad news.

Q: Charles,

Every month I end up missing a few workouts, suffering from a nasty bout with PMS. Is there anything female athletes are doing to deal with this?

A: There is some anecdotal evidence that symptoms of PMS such as headache, irritability, bloating, depression, etc… can be reduced in severity with supplementation of vitamin B6.

Incidentally, there was a very interesting study published in 1995 by esteemed strength researcher Dietmar Schmidtbleicher from Germany.

One group of female subjects performed a strength training workout every third day over the whole menstrual cycle. The experimental group performed workouts every second day in the follicular and about once per week during the luteal phase.

The result of the experiment showed a clear increase in the maximal strength (32.6% compared to 13.1%) of the second group of subjects.

I have designed a number of training programs for several female clients based on the conclusions of this study, employing 4 sessions per week for two weeks, followed by two sessions a week for the next two weeks. The four week mesocycle starts the day after menstruation begins. Use higher intensity loads for the first two weeks, and somewhat lighter weights and higher reps for the second half of the mesocycle. So far I’ve been quite happy with the results of this model, so please give it a run and let me know how it works for you!