POWERMAG.ORG
may 13, 2002
_________________________________________________________________
1.....RICKEY DALE says.....
good day to all of you out there in iron land.............well we started this newsletter in september of 1998.....so
we are into our 4th year now...... year................it hardly seems like it but 'tis true.........we were sending
out to about 1400 subscribers....everyone seems to be now interested in it.......and it continues to grow......let
your friends know of it and tell them to give us a shout to subscribe.....we are looking for new articles...pics
and any other info you all might like......i pull no punches and all the advice and/or info i give is backed up
by an unconditional guarantee or your money back (and since it is free...draw your own conclusions).....
seriously.....it is here to help you improve your speed...strength and performance in whatever sport you are in
.........explosive power is the name of the game......so on to what you receive this newsletter for.......
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the answer to last week's trivia question is inaba..............and the winners were.......travis werner of
lafayette, louisiana.......paul kelso of somewhere in japan........and aaron k pete of san francisco, california....CONGRATS
GUYS..........had some comments on the past few trivia questions that they were getting tough.........aw!!!!!!!!!!.......poor
baby!!!!!!!!!!!!!!!!!
and this week's trivia question is.....?????......inosine...carnitine....dibencozide.....who first introduced these
products to the athletes of this country.......and what year??????
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
we still have a few...very few, of the powerlifting video magazines left...and then that will be it...10.00 while
they still last.....
i would like to touch on a subject again.......for we have new readers constantly and many of the old ones are
a bit thick headed............that is, should one do a light workout day????.........for many years i did them......after
much research i finally came to the conclusion logically and scientifically; 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, style and technique......i would suggest you do this on your heavy day.......while
you are warming up with the empty bar and the lighter weights......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 achieve 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 for.....after all....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.....
part 3-continued from last week
No fishing pole required
Omega-3 fatty acids have additional health benefits, but those listed above should give you enough reason to boost
your omega-3 intake. So how can you get more omega-3s? Some of the research on omega-3s has been done with fish
and fish oil, which contain EPA and DHA. Eating fish is one way to get more of both, but limit your intake of tuna
and other fish (especially pregnant and lactating women) that may be contaminated with mercury or cancer-causing
pollutants such as PCBs. Freshwater fish are more likely to be contaminated than ocean species. Healthy alternatives
include migratory Atlantic or Pacific salmon, deep-water halibut and Atlantic cod.
If you're choosing supplements, aim for either 200 mg of purified DHA daily or one-to-two grams (1,000-2,000 mg)
daily of total omega-3 fatty acids (EPA plus DHA). People taking blood thinners including warfarin or aspirin,
and pregnant and lactating women, should consult their healthcare practitioner before taking omega-3 supplements.
Although controversy continues about the body's ability to convert ALA to DHA and EPA, vegetarians can eat foods
high in ALA--such as flaxseed and other land-based plants--and algae-source DHA supplements. Flaxseed oil is relatively
inexpensive in liquid form and is highly concentrated in ALA (it's also available in capsules).
so get out your fishing poles and.......................
*****************************************
it is time again for this bit of wisdom.........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........................
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...... .75 each
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
think long term in your training......
think smart.....
think reasonable......
think practicle.....
but never quit thinking you can achieve whatever you want to and always set your goals high.....it is better to
set them a bit high and not quite get there, than to set them so low you never reach your potential....
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
IPF/WPC/AAU World Champion
2000 powerlifting hall of fame inductee
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
www.crain.ws
3803 north bryan road
shawnee, oklahoma 74804-2314 usa
800-272-0051
405-275-3689
405-275-3739 fax
405-627-0134 cell
rcrain@charter.net
celebrating our 24th year in serving you
try "THE POWER FORUM" at http://members.boardhost.com/powerforum/
talk to others......