the POWER MAG NEWSLETTER

monday march 19, 2001
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1.....RICKEY DALE says.....

try "the POWER FORUM" at http://members.boardhost.com/powerforum/
..........talk to others and have your say..........

WELL.........we are about 1 1/2 years old now and are sending this newsletter to about 1100 iron fanatics..........i hope every week i put in at least one tidbit that will do you all some good........from week to week there will be some repetition...but some is good as it keeps reminding you of the things you need to constantly work on...i.e form....style...technique....proper nutrition.....etc..etc...

thanks again for all the pics and ideas to put into this newsletter.........you make it......doing it weekly takes time and i always seem to be out of ideas........so keep them coming........

2.....POWERLIFTING PARAPHERNALIA AND TRIVIA.....

and this weeks trivia answer is tom overholtzer and the winners are the infamous phil andrews of ramona, california...........sammy mitchell of kennesaw, georgia............and mike bixler of hanover, pennsylvania and al meyers of abilene, kansas......

have had as late...numerous people inquire as to used equipment and gear...we do have lots of it at times.....so if you are interested...forward your needs to me and save some bucks........

and this week's question is.................what was the first year the ipf had it's first official women's world championships...???????????.........

3.....POWERLIFTING ROUTINES AND INFO.....

in training for beginners one must use a little common sense.........the main exercises .....the squat...the bench press and the deadlift are good basics to start anyone on; simply because they work more muscle groups than about any other 3 lifts..........they stimulate muscle growth and help to burn bodyfat easier than any other exercises...it is amazing to see a beginner walk in the gym...pick up a 10 lb dumbell and start doing curls........not sure why or what they think that will accomplish but???????????...i gently (i can just hear somebody out there...yea rick steered him over to the racks by throwing him over there)... steer them towards the bench or toward the squat rack........they may not like it but i gently point out that they joined to get results and this is the way to do it.........keep this in mind as you train younger kids...and older adults as well as any first timers............low weight....higher reps......work on form....and explain why they are doing what they are doing........it will help teach them to start to learn about writing up their own routines...........the studs you can take under wing and make them workout with you and make them so sore they will listen better the next time........always fun to watch a 20 year hot dog the day after doing 5 sets of 5 in the squats...walking like he has had??????? well you get the point///////

working out is a lifetime past time.........i started when i was just a few years old and will continue to do it til the lord comes for me..........and will continue to hit a contest or two along the way........but it is always fun to see what your proteges' can do......

some extra type of exercises you can perform along with your lifting to help with increasing your speed and explosive power are:
one day a week do sprints....10-15 40 yeard dashes.........
one day a week do tire pulls (pulling a big tire hooked to a chain hooked to your weightlifitng belt)...and overstrides down a 15-30 degree hill (20 -30 yards long).....
one-two days a week do some plyometrics (there are many of these available or make up your own) jumps......

just adding some of these at the end of each workout 3-4 days a week will make your power and speed much more noticeable

4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....
and check out the incredible supplement specials at www.crainsmuscleworld.com/supplements.asp

sow your oats, .....i have something everyone will be interested in............a new high energy...high protein...real meal replacement...real food bar.......a bar designed with real food......tastes good...get your carbs and protein from the real deal........call me or e-mail for availability and prices.....

the older you get the better you were.......but also the fatter you get or i should say the easier it is to get fat.......

diet is important in anybody's training regiment but becomes even more important the older you get............one's metabolism slows down the older you get.........and the old adage "i can gain weight just by smelling food" seems to come to life.............work on 4-5 smaller meals a day instead of the 2-3 bigger ones......lean meats like chicken and turkey and fish and eggs are great...fresh fruits and vegetables and no fruit juices or soft drinks....simple but effective.........add in your vitamins and minerals and other supplements...herbs...etc..and you are on your way....you can pick that one day a week to splurge and no harm will be done..........remember diet is important.........no matter what the age......but when you get to be 50-60-70....do you want to look and feel like it????

some new books on the scene to help with nutrition is "the metabolic diet" by dr dipasquale..............this is a must......read the truth and quit relying on muscle magazines and infomercials for your nutrition info........also "supertraining" and "facts and fallacies of fitness" both by dr siff.....all of them entertaining.....interesting and full of info.......you guys read the muscle and fiction mags...written by who knows what and who as well as the supplement companies.........now read realistic info by research doctors and athletes....... 

some things refuse to sink in.................quit blowing your hard earned money on all of the baloney out there guys..........stick to the basics...but make sure those are covered.......

still have some worldwide sports drinks available at cost....which is real cheap........glycerol products...weight gain...fat burners......etc..........

we also still have some unbelievers who think RDA requirements that are set up to keep individuals from getting scurvy or beri beri or to keep individuals at a minimum in nutritional needs......are enough to fuel a high powered athlete in heavy trianing.......PLEASE RE-READ THE BELOW EXCERPT FROM A NOVEMBER 1999 NEWSLETTER.......TO HELP CLARIFY.......
Exercise without supplementation is suicide, these are the words of Dr. Joel D. Wallach. And how true they are. EXERCISE WITHOUT COMPLETE AND OPTIMAL SUPPLEMENTATION IS SELF DESTRUCTIVE, and suicide. Farmers and ranchers very systematically put in vitamins, minerals and trace minerals in animal feeds to prevent and cure disease and illnesses. They learned that all working and producing animals, (all the way from the cow to the race horse), need additional nutrients above and beyond subsistence and maintenance levels. The same goes, and more so with humans. In many studies done we find an increase in the frequency and severity of sports injuries, behavioral problems, degenerative diseases, and even death in athletes because of this neglect. unsupplemented high-output athletes are more susceptible to emotional, traumatic, and degenerative diseases than the classic couch potatoe (or is that potato?). Certainly the average weekend athlete with common sense would not throw their life away by not supplementing with the known 103 essential nutrients each day (72 minerals, 16 vitamins, 12 essential amino acids and 3 essential fatty acids). Certainly then, the highly conditioned and trained serious athlete who invests considerable amount of time and money in their training and fitness programs would not throw their health or lives away by not supplementing. Yet the majority of people who exercise do not supplement because they have bought into the medical dogma that if "you eat right, you do not need to supplement, you can get everything you need from the four food groups". Or if you supplement "it only gives you expensive urine". Our farm and range soils are so depleted as a result of 100 to 200 years of intensive farming without appropriate mineral replacement. Why is it they cannot seem to make the connection that the food on their plate is anemic in nutrients. Two and two still equals four, so be smart as an athlete and supplement. Not only will it enhance your performance but it could save your life. 

5.....PARTING THOUGHTS.....

a parting thought and a question...........i receive numerous e-mails requesting info.......routines....and other misc. questions.......i answer each one...not always to the persons satisfaction...but at least they get a personal answer.........many times a long answer is not possible because of time restraints.......but as i said at least i do take the time to answer............then we have the same people who get mad...upset...etc...when i take their e-mail address and put them on my newsletter list......i assume since they are so interested in info this would be easier on me and them in getting information faster..............i do not sell the e-mail addresses to anyone as i know how it is to get lot's of junk e-mail...and do not want to put anyone else through that.......but to be blunt...if you want info from ME ...and free at that......you will be put on my e-mail list for the newsletter.........you can ask to be removed and i will do it....but be considerate...nothing is actually free......i spend many hours a day answering e-mail and letters...my business has to provide the time and place for this to be done.......and that costs money......so we all take the good with the bad....

WELL WE ARE NOW SENDING THIS NEWSLETTER TO 1100 plus PEOPLE IN ABOUT 20 COUNTRIES AND IN ALL 50 STATES.......THANKS FOR THE CONTRIBUTIONS FROM YOU ALL.....

come by and say hi if anyone is attending the uspf/apf oklahoma state meet on saturday...

another week has passed and you all are another week closer to your goals...........

IN HIS NAME
Rickey Dale Crain
5 time world champion

CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
www.appletreeministry.com

3803 North Bryan Road
Shawnee, Oklahoma 74804-2314 USA

800-272-0051
405-275-3689/3739 fax
405-627-0134 cell
rick@crainsmuscleworld.com

celebrating our 23rd year in serving you
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