POWERMAG.ORG
october 8, 2001

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1.....RICKEY DALE says.....

good day to all.........fall/autumn is definitely upon us....rainy weather and tornadoes abound......if they will just stay away long enough to get my whole bench workout in.......

i appreciate all the comments every week...all the phone calls...all the e-mails.....both positive and negative..........we learn from them all............

2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........

and the answer to last week's trivia question is lamar gant...18 years old in 1975.......and the winners are disa hatfield from goleta, california.........(who cannot wait to smoke her old man in the squat)..... michael butler from longview, texas....and robert o wildes from jonesboro, georgia........way to go guys (and gal).....

this week's trivia question ala rick fowler...is.....who was the scranton bear???????.....????

and................as always we take the first three winners..........i am sorry for all of you that work normal jobs and cannot get to the computer til the evening or weekend.........i was berated on my own forum by a gentleman who seemed to think i either did not give out the t-shirts or played favorites.....neither is correct........and would appreciate all the winners coming forward to say so............hey life isn't fair......

DR SQUAT HAD AN INTERESTING ARTICLE ON HIS SITE SOMETIME BACK.......CHECK THIS OUT********** "Shoes: Your shoes are literally where the rubber hits the road. Think of your shoes as the foundation of your leg training sessions. Wearing old or broken down fitness shoes for heavy squatting is like putting old, worn-out tires on a race car! There are several reasons to avoid training in your "tennies." First, most general purpose fitness shoes simply lack adequate longitudinal or transverse stability, and have little or no arch support for heavy lifting. As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligaments, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia. If your feet tend to pronate anyway, or if you're prone to being"knock kneed" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes.

Another important reason for using specialized shoes for squatting is that they provide a deep and solid heel cup, which prevents the foot from rocking and rolling to the outside, causing great stress on the lateral collateral ligaments of your knees.

Finally, there is a difference between a shoe being worn out and being broken down. Even if your shoes look fine, they still may offer no arch or heel support at all, either because they never had any to start with, or because after months of use, the supports have compressed to the point to where they no longer function as they were intended. Think about it -- a tennis shoe is meant to support a 160 pound tennis player, NOT a 600 pound squat! Loads like these cause the shoe to break down without visual signs of wearing out."

SO TO PUT IT IN A NUTSHELL........EVERY SPORT HAS SPORT SPECIFIC GEAR DEVELOPED FOR THEIR SPORT........IT WILL BE OF BETTER USE TO ENHANCE YOUR PERFORMANCE WITH THAT TYPE OF GEAR THAN GEAR CARRIED OVER FROM OTHER SPORTS......

3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....

i would like to touch on a subject quickly.......that is, should one do a light workout day????.........for many years i did them......after much research i finally came to the conclusion there is really very little reason to do them......a complete waste of time........first...they are not productive in building strength......or endurance.......second...if you are using them to work on form..i would suggest you do this on your heavy day.......while you are warming up with the empty bar and the lighter weights...work on your form...style and technique...this is also a good time to do any speed work...killing literally 3 birds with one stone (workout)....

light workouts are o.k. to do if they are in place of the heavy one because of injuries and/or overtraining......but.........if you are training heavy 3-4 days a week already.....i can find little reason to burn up a couple of more days if you do not have to.....my reasoning and my logic...

*********************as i wander through all of the different weightlifting....powerlifting and strength training forums one item seems to prevail.......the non-existence of a well thought out plan of attack on achieving the goals one has a desire for....but then it may be because there are no specific goals that have been set forth.......

first one has to define the goals.......gain weight....lose weight.....gain strength.......gain mass......are you training for a specific sport......maintain weight........ after you decide what your goals are.....find through searching books....searching the forums...searching the magazines......searching the internet......search everywhere you can possibly think would be what you need to acheive that goal........now the hardest part is yet to come.......be patient with the routine...be patient ...be patient........stick with it for at least 6 months......and follow it exactly.......when you start interjecting your own ideas....you buddies ideas.....and everyone else's ideas you take away from the goal and research done by the person who wrote it......to get the desired results give it a chance exactly as it was intended to be done.......if you change it...you are in effect making it your ideas and maybe that is why you are not making the gains or reaching the goals you have longed after....persistence.......patience........and dedication to a conformity of exactness is what accomplishes the end results..........go get'em.......and combining two workouts/routines does not make it twice as good....it might even make it twice as bad.......

4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....

it still bothers me to see how many athletes do not even bother to use the basic minimum supplements......vitamins and minerals......20 years ago when there were very few supplements to choose from, anybody who was serious in powerlifting (or other sports) always took them.....now that we know more and how they work and how we need them...it seems less of the basics are being used..........do not lose the edge....use them........................

we are in the process of doing inventory right now and we have some closeout specials on a few products.......protein bars.....and a few drinks.......... also we have on special some pittbull sweat shirts and sweat pants at half price...so i do not have to count them and pay tax on them to uncle sam....

and we now have a video available on sergio oliva and frank zane from 1972......both on one tape.......very inspiring footage......of two of the greatest bodybuilders of all time....29.95 plus shipping......

oat bars....oat bars.......still on sale......1.00 each or a case of 48 for 36.00 (i.e. .75 each)

.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp

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

later.......

IN HIS NAME
Rickey Dale Crain

5 time world champion
2000 powerlifting hall of fame inductee

CRAIN'S MUSCLE WORLD, LIMITED

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