the POWER MAG NEWSLETTER

monday dec 4, 2000
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1.....RICKEY DALE says.....

..... i would like to say hi to all the new subscribers the past few weeks...we have literally increased the subscriber list by twofold the past few months.....we have many new people from different areas.....powerlifters....a few bodybuilders....olympic lifters....people interested in the strongman and highland games...and many, many athletes from all sports..... so i encourage new ones on line to participate with feedback and any other info they wish to put forth..... things slow down a bit this time of the year....so i hope the letter will be longer and more precise in the info i give to you....or the feedback i present to you is more concise.................again...if anyone from any federation wants to send meet results or pictures we will try and get them attached to the letter.....or if any individual wants to put an article or pic attached to the letter contact me...........well now on to the rest of the show.......

..... i would like to reiterate that if anybody has missed passed issues of the newsletter it can be found on our web site www.crainsmuscleworld.com/newsletters.htm ...... 

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

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

guess i finally found a hard one......no correct answers yet.........so we will carry it over for another week..........

COME PUT ON THOSE THINKING CAPS AND DO A BIT OF RESEARCH...

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

i would like to continue to encourage all lifters to take the time to warm up properly before starting your workout.......this time of 5-15 minutes can be put to a two fold use....not only the stretching and warming up aspect but the mental aspect of putting yourself in the proper mood for the workout......thinking about every set and every rep.....getting you in the mood for that few hours of pleasure...fun and pain.....a point also.....i consider part of the warmup as using an empty bar and working a few (2-4) sets of 5-10 reps to work on speed and form...

i would like to impart some info on evaluating different types of routines.......there are hundreds of lifting routines in magazines...books...videos....internet.....etc......how can we know if they work...will they work...or why they work.... let us look at a few things to help us evaluate them.... anybody can write a routine..xerox it off and sell it for 10.00 bucks..but does it work??? .....a routine is worthy for many reasons as follows.... 1...does the routine work for the person who developed it......how long has he been training....what are his goals and what is he training for.....does he use supplements.....steroids....lifting gear.....and what are his credentials......world champ...state champ....gym champ....elementary school stud???? 2.....most importantly does the routine work for others.....how do you know it works for others......example......i squat 800 at 165....if i got mike bridges...ausby alexander....jay rosciglione....john inzer...etc...all of the 700 lb squatters to start working out at my gym......i could say...look at my routines..they must work..cause all the 700 lb 165 lb squatters in the world workout here...a bit deceiving...heh??? so you need to know the whole story on everything.......some places might use certain types of gear that enhance the lift more than other training centers.....take as much into consideration as possible.... 3.....also look at the person who is using the routine.....is he a natural......lamar gant could probably deadlift 600 if he did nothing but stand on the corner on his head.....did that help his deadlift..i doubt it....not that his rise from 600 to 650 was improved on his good form and routines...but everything needs to be looked at in evaluating the circumstances..... 4.....the age of the lifters.......the number of years they have been training....are they beginners....or experienced...do they compete???? 5.......have they used or developed other routines...or the use same one...is the same routine supposed to be applicable to all ages and weight groups... 6.....is it feasable to use all year around..or is it a win at all costs for 5-10 years and after that you are crippled from injuries and overtraining for life... remember there are many things that make a good routine...have some logical reasons as to why it works..or does not work.... just because it is plastered all over the magazines does not mean it is good...just that the author had more money to advertise it.... well i leave you with some ideas in evaluating all the routines you use or wish to start using.....e-mail me if you have any questions... 

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

.....we have a constant and flowing group of readers....so many times the information i write on may have been presented in part a few months before..or i may write on a subject again just to reinforce the information from recent e-mails or forum answers. so once again........i really believe the protein intake of most athletes is on the side of being way too much....we see and here of amounts all the way up 2-3 grams per pound of bodyweight....... we have always found that 3/4 - 1 gram per pound of bodyweight to be very adequate.......it is better to gain weight (muscle) slowly than to try and put it on very fast......your internal organs as well as your joints and ligaments and tendons will be in much better shape as you gain slowly........why pay and eat for something you do not need..........i have never had a problem in gaining strength on the above requirements....it is more important to get the most use out of what you are using than to just start shoveling food and protein supplements down your throat and getting only partial use of them.........you need to make sure your vitamin-mineral intake is sufficient to handle the large amounts of proteins........... a person who wisely keeps track of what he uses will come out way ahead in the long run.....

i am a fanatic when it comes to supplements.....but mostly on the high potency vitamin-mineral side as well as mega doses of vitamin c...and also the germ oils and some herbs...i have many studies and MANY YEARS OF EXPERIENCE TO BACK IT UP.......i look at the lifts of the 70's and 80's ...before most of today's supplements were brought out onto the market...............and i really do not see that much...if any of an increase in totals......i find that a larger percentage of people might be in the top 25% of the best as to many years ago it being only 5-10%......i.e. meaning the mean/average of lifts in each weight class has improved....but the top 1-2% HAS NOT IMPROVED MUCH AT ALL....and in the heavier classes is actually worse.....my conclusion is that today's extra supplementation has not done all that much over and above what we used 20 years ago......i believe once you get a few of the basics out of the way....most of the hi-tech expensive items have a very fast point of diminishing returns.....would like to get some feedback on this..... so long all til next week..... 

we re just about out of all closeouts in drinks and bars.....so if you want to get an incredible deal call me........

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

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

"I am sorry to mention that Ralph Peace passd away on December 1, 2000. He was Vice President of the WNPF, he will be greatly missed, he was a favorite among many lifters................... " ~dale glenney~

it is always sorrowful to see people in our sport pass away when they are involved so much in helping others.....

with christmas coming up it is so easy to get caught up in the christmas food/candy and sweets.....be picky and be prudent and be smart.....do not undo a few months of solid nutritional eating in a few days or weeks.......

we will be sending this out next week and then, the week before christmas probably a short abbreviated version........we will skip the week of christmas and then the week of the new year start up again.......

will see you all next week.....

Rickey Dale Crain
5 time world champion

CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
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3803 North Bryan Road
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