POWERMAG.ORG
september 3, 2001
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1.....RICKEY DALE says.....
good day to all.............well fall is gradually working it's way across the country......at least in the evenings that is....and this is the best time of the year for training.......so try to keep distractions to a minimum and train hard and smart.... and hope you all like those climbing pics from last week........thought i would throw a few more in......
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the winning answer is larry pacifico and the 1982 uspf men's senior national powerlifting championships held in dayton, ohio........on the second day of lifting there were approximately 7,000 plus in the audience and as a highlight about 15 vendors...........and the winners are mike fitzpatrick of massapequa park, new york...........rick fowler (of course) of somewhere in illinois...(i keep forgetting ) and phil andrews of ramona, california..........they are the winners of the crain's muscle world, ltd t-shirt.....way to go guys.......
and this week's trivia question is.....?????......what was the big supplement of the middle to late 70's......for powerlifters and bodybuilders......??????
i am going to take a few minutes to give out some information that constantly seems to be of concern to lifters.......about your equipment...... 1.......you can wash your wrist and knee wraps but you will lose some elasticity in the process.....so don't throw them around and drag them around and they will not get dirty enough to need washing.....most lifters buy a new set every few years anyway....and keep the old ones to train in and/or give them to an upcoming or beginning lifter..... 2......on power suits (squat suits)...and bench shirts you need to wash them after every workout.....not only do they get offensive in smell; (unless you guys are used to wearing your underwear for a week without washing it) just ask your workout partners...they will appreciate it....but also....and this is a biggee.....the body salts (remember you sweat ) can eat the threads and material and hurt the integrity and structure of the suit....making it more liable to tear ...rip or blow......when under normal circumstances it would not happen.....same with the power briefs..etc.. 3.......tie your shoes guys.....i see more kids coming in with big floppy shoes and shoe laces hanging all over the place and every once in a while they will trip coming out of the squat rack....very stupid....seems like a simple thing...but still not heeded by mostly the under 20 crowd....tight shoes...well laced is the key to tightness on every lift...be safe and forget about being cool while you workout.... 4......keep track of your workouts.....every rep of every set...every warmup...every situp...you will be glad you did down the road...you cannot remember every workout...even though you think you are einstein at the present....science plays a big role in sports...get the one-up on those who think powerlifting is nothing more than lifting a big weight.....buy a workout log and keep the records...(advertisement-we have workout logs)...5.....listen to every idea that comes across the gym...most may seem or be silly but you never know when you might catch something that might be of help.....and listen to the lifter who has been around a while...he may not really be any smarter...but he surely has learned something over the years... even if it is the wrong way to do something... 6.....remember to stretch and/or warmup properly... get in the right frame of mind...in whatever you do it.....forget about going in and starting to pile weight on the bar to begin with.....form is not learned with big weight but with an empty bar........ hope these few ideas will help... i am sure there are more...but these will get you going....
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
we are still looking for
guest routines.......or other info from other
writers.......many of you are going to our POWER FORUM
(http://members.boardhost.com/powerforum/)
now to get your questions answered....that is good...then
everyone can see the answer (be it good or bad)....... you
only need to e-mail me if it is a private matter.......i get
150 e-mails a day...so it may take a day or two to get back
with you that way.....and again we are always looking for
ideas to write and discuss......a quickie on calf
work.......calves are the one exercise you can do almost
everyday. .....i can remember my father doing calf raises
every night before bedtime..and even at 74 years old and 155
lbs...he still has fairly good size calves and they still
are cut up.... ABOUT 7% OF YOUR LEG STRENGTH is from your
calves....so it is important to get some calf work in with
heavy weight.......do them at the end of your workout 2-4
times a week...you can do donkeys... or seated or standing
calf raises with weight.....you can alternate one kind one
day and another on the other days...but make sure you are
using heavy weights...do 3 sets of 10-25 reps depending on
the type of exercise you are doing.....and you will
definitely start to notice the strength gains in helping
your squat and deadlift maxes go up....
and here is an incredible workout.......
the maniac workout.....I REALLY LOVED THIS WORKOUT...i did it in the 80's but it was so tough i cannot even do it anymore......i only had one workout partner....merl downs (who is my webmaster, incidentally) who actually went all the way through it with me......it is so tough... usually the best gains and results will come from the following cycle..since complete recovery is the key to good gains.....the intensity level is very high....it is set up to achieve between a 520 to a 530 squat...assuming your max at the time is about 500-510....otherwise adjust to fit your present 1 rep max........
warmups
145 x 10
145 x 5
235 x 3
235 x 1
we will add other warmups as the weight increases
week sixteen week fifteen
week fourteen week thirteen week twelve week eleven
275 x 1 280 x 1 285 x 1 290 x 1 295 x 1 300 x 1
310 x 5 320 x 5 330 x 5 340 x 5 350 x 5 360 x 5
320 x 4 330 x 4 340 x 4 350 x 4 360 x 4 370 x 4
330 x 3 340 x 3 350 x 3 360 x 3 370 x 3 380 x 3
340 x 2 350 x 2 360 x 2 370 x 2 380 x 2 390 x 2
350 x 1 360 x 1 370 x 1 380 x 1 390 x 1 400 x 1
week ten week nine week eight
week seven week six week five
305 x 1 310 x 1 325 x 1 325 x 1 325 x 1 325 x 1
370 x 5 380 x 5 410 X 3 375 x 1 380 x 1 385 x 1
380 x 4 390 x 4 420 X 2 420 x 3 430 x 3 440 x 3
390 x 3 400 x 3 430 X 1 430 x 2 440 x 2 450 x 2
400 x 2 410 x 2 420 X 2 440 x 1 450 x 1 460 x 1
410 x 1 420 x 1 410 X 3 430 x 2 440 x 2 450 x 2
420 x 3 430 x 3 440 x 3
week four week three week two
week one
325 x 1 325 x 1 325 x 1 325 x 1
390 x 1 395 x 1 400 x 1 405 x 1
450 x 3 460 x 3 470 x 3 480 x 3
460 x 2 470 x 2 480 x 2 490 x 2
470 x 1 480 x 1 490 x 1 500 x 1
460 x 2 470 x 2 480 x 2 490 x 2
450 x 3 460 x 3 470 x 3 480 x 3
WELL READ IT AND WEEP OR DO IT AND DIE.......
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
..... all food elements are important.....but too many lifters and athletes are always into "the newest thing" on the market......usually foregoing what has been proven to work because they think there is always something better.......reading dave draper's newsletter week after week, he emphasizes that even though he had tried most all of the new fangled training methods and supplements he still really could not improve on what he took or how he trained in the 60' and 70's.......and i have to agree .......supplementwise....and probably to a greater degree routinewise.... even though i have added a few things that have come along i still emphasize the basics....... try the basics or try in going back to the basics...you might be surprised as to how well they work..and as in dave draper...mr universe and rickey dale crain... world champion.....you might find the old ways are still sometimes the best ways.....
Creatine Safety: A Physician’s Prospective by Dr. Lynn Myers MD
Dr. Lynn Myers is regarded as one of the country’s foremost experts on creatine. He has been interviewed by CNN Sports, heard on ESPN’s "One On One Sports". Dr. Myers has addressed the National Wrestling Coaches Association as a special guest speaker on nutrition. Dr. Myers is a practicing pathologist and Director of Research and Development for NuCare, an Oklahoma company that makes a creatine chewing gum and a chewable creatine wafer. Dr. Myers is available for interviews.
There is now little doubt, when you study the scientific literature and talk to athletes, that creatine improves certain types of athletic performance. This is especially true in power sports such as football, baseball and wrestling that require short-term explosive muscle contraction. Creatine increases muscle mass, strength, explosive power, and stamina. Because of this creatine is our nation's most popular sports supplement.
A recent study found that 48% of Division 1 NCAA male athletes take or have taken creatine. Last year, an estimated that six to eight million pounds were consumed in the United States. Although creatine has been widely used in the U.S. since 1992, and many scientific articles attest to creatine’s safety, some still caution that creatine has not been used long enough to determine it’s possible long-term side effects.
Others seem opposed to creatine supplementation purely for philosophic reasons. A typical example of this often-expressed view is a French food safety expert who recently stated that creatine "is contrary to the rules, spirit and significance of sport."
As a pathologist with a lifetime of experience in solving medical puzzles, I have learned the value of reviewing the scientific literature for myself and ignoring rumors and half-truths. Background Creatine is a protein made from amino acids. Our body makes one gram each day from protein. We also eat about one gram of creatine each day from meats such as beef, chicken or fish. Creatine is not a source of energy in itself, but stores energy you get from your food. Creatine acts like uncharged battery. When creatine is charged with energy from food, it becomes the major energy source for immediate muscle contraction. When extra creatine is taken to supplement the creatine consumed in meats and produced in our body, still more energy is available for muscle contraction. Creatine is a Vital Muscle Nutrient
Just as medical science learned what vitamins do in the body by studying vitamin deficiencies, we learn about creatine by studying creatine deficiency disorders. Two examples help us to understand creatine’s role in the body.
First in animal studies, researchers have blocked creatine uptake into the muscle cells from the blood. The result is a loss of fast-twitch (type 11) muscle fibers. This is the type of muscle cell that is first called into action in power sports as football, baseball and wrestling.
Secondly, several naturally occurring creatine deficiencies have been found in children. Because of a genetic defect, these children can not make creatine in their bodies. As a result they have low creatine levels with muscle loss and weakness. Creatine supplementation strengthens these children. Both these examples help us understand that creatine is necessary for healthy, strong muscle. High Dietary Intake of Creatine
In times past, hunters such as the American Plains Indians, African Tribes, and Eskimos ate huge amounts of meat. During the winter season, they sometimes consumed an all-meat diet. Since meat contains about one gram of creatine per each half pound, these hunters easily consumed 3-5 grams of creatine per day. Remarkably this creatine dosage is similar to that recommended today by many scientists. Since mankind began and remained a hunter for thousands of years, it seems highly unlikely that heavy consumption of meat containing creatine is dangerous. Creatine Supplement Use Not New
While creatine is "new" to many in the U.S., it is not "new" to the rest of the world. The Russians and other Eastern Block countries used creatine as a sport supplement for at least 20 years. Recently I spoke to a Russian Sports scientist who candidly told me that the Russians never found any injurious effects while using creatine. Creatine Use In the United States
In the West creatine has been manufactured and sold as a sport supplement for about nine years. Creatine was used by successfully in the West in the 1992 Olympics. As creatine began to be readily available in the United States many bodybuilders began taking creatine in massive amounts. Thinking that if a little is good, more must be better they took twenty, forty and even sixty grams of powder a day, all without injurious effect on their health. If creatine were as dangerous as some would have you believe these human "guinea pigs" would have clearly demonstrated serious side-effects. This has not been the case. Physicians Using Creatine Have Found No Creatine Toxicity
During the past few years medical scientists and physicians have begun experiments to learn if creatine can be used to treat various medical disorders. In these carefully done studies under close medical supervision, doctors have not reported any injurious creatine effects on the body. On the contrary, many of these studies show promise that creatine can be helpful in preventing or slowing certain disorders such as Lou Gehrig’s Disease, Huntington’s Disease, and Parkinson’s Disease. Creatine Not Found Injurious By Sports Medicine Roundtable
The American College of Sports Medicine hosted a roundtable discussion by several top scientists interested in creatine. They reported in their abstract that "there is no definitive evidence that creatine supplementation causes gastrointestinal, renal, and/or muscle cramping complications." 1
Summary Despite all the rumor and speculation that we have all heard over the past few years, I find no credible evidence that creatine supplementation is harmful in anyway to our health. On the contrary, an ample amount of creatine is absolutely necessary for healthy muscle and other cellular function.
Med. Sci. Sports Exerc. 2000
Mar; 32 (3): p. 706-17
Ó All Rights Reserved Lynn Myers MD
...END OF THE SUMMER SPECIAL...........OAT BARS REGULAR 1.75 NOW 1.00 EACH WHILE THEY LAST........
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5.....PARTING THOUGHTS.....
as athletes we should strive always upward........competing against ourselves and striving to perform better each time we compete......if we fail we need to pick ourselves up and go at it again..........never making excuses about others but only to ourselves..
i have a little league baseball team.....i find it amazing to hear the parents excuses or reasons for why their kids should play or should not sit on the bench....or as to the reason why their previous team lost..it could not possibly be their kids fault????? it is very hard to finally realize we are not the best or can never be the best...but it should never hinder us from trying.........
BILL GATES ADVICE ON LIFE
Here's some advice Bill Gates recently dished out at a high school speech about 11 things students did not learn in school. He talks about how feel-good, politically-correct teaching has created a full generation of kids with no concept of reality and how this concept sets them up for failure in the real world. and as powerlifters we should take many of these to heart........words of wisdom to train by....and from a nerd no less.......
RULE 1
Life is not fair; get used to it.
RULE 2
The world won't care about your self-esteem. The world will
expect you to accomplish something BEFORE you feel good
about yourself.
RULE 3
You will NOT make 40 thousand dollars a year right out of
high school. You won't be a vice president with a car phone
until you earn both.
RULE 4
If you think your teacher is tough; wait till you get a
boss.
RULE 5
Flipping burgers is not beneath your dignity. Your
grandparents had a different word for burger-flipping. They
called it opportunity.
RULE 6
If you mess up, it's not your parents' fault; so don't whine
about your mistakes; learn from them.
RULE 7
Before you were born, your parents weren't as boring as they
are now. They got that way from paying your bills, cleaning
your clothes and listening to you talk about how cool you
are. So before you save the rain forest from the parasites
of your parents' generation, try delousing the closet in
your room.
RULE 8
Your school may have done away with winners and losers, but
life has not. Some schools have abolished failing grades,
and they'll give you as many times as you want to get the
right answer. This doesn't bear the slightest resemblance to
ANYTHING in real life.
RULE 9
Life is not divided into semesters. You don't get summers
off, and very few employers are interested in helping you
find yourself. Do that on your own time.
RULE 10
Television is NOT real life. In real life people actually
have to leave the coffee shop and go to jobs.
RULE 11
Be nice to nerds. Chances are you will end up working for
one.
AND GOOD LUCK TO ALL THE JUNIOR LIFTERS GOING TO THE WORLD'S THIS WEEKEND
IN HIS NAME
Rickey Dale Crain
5 time world champion
2000 powerlifting hall of fame inductee
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