POWERMAG.ORG
may 27, 2002
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1.....RICKEY DALE says.....
good day to all.........when we were young we were seemingly indestructable............but as we got older....reality
set in.........it really set in....especially did it set in around the middle........... good habits are hard to
form...and easy to break........but in the long run are very important................
i hope every week that you glean 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.....TRIVIA and STUPID QUESTION OF THE WEEK........
no answers that were correct......so we will try a new one for this week......(it has saved me a lot of t-shirts
the past 4-5 weeks)...........oh...the answer was tony fitton and his supplement company........
and this week's trivia question is.....?????.....pre 1990 (1980 and before, for those of you that are numerically
challenged)......who was the shortest world class powerlifter............???????......
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
many people on the many different forums have expressed the question as to different training methods and what
results to expect........
powerlifting is the sport where one trains for explosive power and max 1 rep strength............i.e. having the
ability to use all the white twitch muscles (or as many as possible) to their max...and turning on as many muscle
fibers (hopefully all...but in reality at least a large percentage of them)....as quickly as possible......even
though they are only turned on for seconds it should be long enough to complete the desired task at hand...THE
GOAL IS OBVIOUSLY a max or limit output of strength.........his body is made up of primarily white fast-twitch
fiber........while an endurance athlete is primarily red slow-twitch fiber.......in order to achieve maximum output
and explosive strength he will have to train at 65-90% of his max most of the time.......other endurance athletes
or mass orientated athletes train differently and will have different results......no matter what the sport or
what method you are using to train....proper form and technique should be a prime concern....allowing the chance
of less injuries...less down town...faster gains and thus faster results....
not to discourage any athletes in any sport...but one reason why many athletes do not achieve desired results is
they are in a sport not suited for their type of muscle fiber....a red muscle fiber person can only produce so
much power and explosive strength...no matter how long and how hard he trains....
training for beginners takes a bit different route.....one must use a little common sense.........the main exercises
.....the squat...the bench press and the deadlift are good basics to start anyone with; 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 steer
them towards the bench or toward the squat rack.....(I can hear someone say...yea right....rick probably gently
steered them by throwing them over there...)...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 other 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 pasttime.........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 and satisfying 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 yard dashes.........
one day a week do tire pulls (pulling a big tire hooked to a chain hooked to your weightlifitng belt) or sled pulls....4-5
sets of 30-40 yards...........and overstrides down a 15-30 degree hill (20 -30 yards long).....
one-two days a week do some plyometrics jumps..(there are many of these available or make up your own)
just adding some of these at the end of each workout or do them 1-2 times a week on seperate days......they will
make your power and speed much more noticeable........especially to your competition......
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
i have alway touted the use of high potency vitamin c-complex........and sometimes i forget to use the word complex
or the reader does not understand that what i am referrring to...... is the c-complex which is made up of vitamin
c....rose hips.....bioflavonoids (original called vitamin p), which are ruitin...hesperidin and quercetin......(the
most commonly used ones.....there are more than 800 known ones) the reason they are referred to as being part of
a c-complex is that vitamin c and those items are found in the same plant material.....they cannot be synthesized...and
they are more expensive to produce because of this...so you do not find them except when you pay a bit more for
the product over and above the abscorbic acid
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 OAT BAR....a special price..this
week only... 2 bars for 1.50
til they are gone.............
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 nothing reminds me more of this than watching the master lifter who
continues to go up weight class after weight class..............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.......
also a new magazine has debuted......PURE POWER..........with publisher/editor in chief being none other than world
class lifter dan wagman, phd.........a no nonsense magazine of scientific training articles....a true performance
and investigative magazine......get more info at... www.purepowermag.com ..................
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.......
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 training.......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" (WHICH
IN MOST CASES IS TONS AND TONS OF TOO MANY CARBS).......Or if you supplement "it only gives you expensive
urine". Our farm and range soils are so depleted of nutrients, 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.
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
a parting thought..........there are three primary powerlifting suppliers and manufacturers in the world today.........CRAIN'S
MUSCLE WORLD, LIMITED.........TITAN.......AND INZER ADVANCED DESIGN.........WE THREE PUT LOTS OF TIME AND EFFORT
IN SUPPLYING PRODUCTS TO YOU GUYS.......remember that when you are buying products......we are the ones that sponsor
most of the powerlifters with gear and many and most of the meet directors with sponsorship money and products...........spend
your money and support these three before going out to somebody else who does not give a rip about powerlifters...or
who is in it soley for the money........ remember without these three, powerlifting would not be where it is today.....
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....and who knows....you might even learn something?????
WELL WE ARE NOW SENDING THIS NEWSLETTER TO about 1450 plus PEOPLE IN ABOUT 20 COUNTRIES AND IN ALL 50 STATES.......THANKS
FOR THE CONTRIBUTIONS FROM YOU ALL.....still looking for articles...and pics to add every week........
come by and say hi if anyone is traveling down interstate 40........
********************check this out********************
Living on Earth is expensive, but it does include a free trip around the sun every year.
Birthdays are good for you; the more you have, the longer you live.
How long a minute is depends on what side of the bathroom door you're on.
Ever notice that the people who are late are often much jollier than the people who have to wait for them?
If ignorance is bliss, why aren't more people happy?
If Walmart is lowering prices every day, how come nothing is free yet?
You may be only one person in the world, but you may also be the world to one person.
Some mistakes are too much fun to only make once.
Don't cry because it's over; smile because it happened.
We could learn a lot from crayons:
some are sharp,
some are pretty,
some are dull,
some have weird names,
and all are different colors ... but they all have to learn to live
in the same box.
Everything should be made as simple as possible, but no simpler.
A truly happy person is one who can enjoy the scenery on a detour.
Happiness comes through doors you didn't even know you left open.
Have an awesome day, and know that someone has thought about you today!
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
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