Q. How long do you do these sets for and do you actually increase your weights? Is this the first program for just one week, or do you continue this for three months - please let me know how long I follow this program for. Thank you for your help. (Darren McDonough)
A. Darren, you do the sets for as long as it takes to do 15 reps on each exercise. At the moment I wouldn’t increase your weight just have enough on to sweat it up. Each week I will be giving you an updated program so keep following it on the website.
GT
Q. Hi Glenn. I've been going to the gym around four times a week for the past three months and have been just doing weights. I am getting some really positive results as in change of body shape but I am finding my pec's are not responding like my arms and shoulders are. I have spoken to some experienced weight lifters and they advised to do just do more sets of bench press. (Craig Corrigan)
A. Craig, without seeing your program I can only guess what’s happening but upon saying that I think what is occurring is called accommodation. That is when your body adapts to the training program and your results start diminishing. To break this up I would suggest you change exercises – i.e.. stop bench and do incline bench, decline bench, flies both flat, incline and decline and also use dumbbell bench again both incline, decline and flat. I would also try doing your program with 4-6 reps for four weeks, then go back to your normal program. If this is unsuccessful please email be back.
GT
Q. Glenn, I've just finished an exercise science and nutrition degree and from my studies I have found that coenzyme q-10 only assists those people who have had cardiac surgery. I was wondering why you prescribe these for recovery when they have been found to have no apparent effect. we have been shown that an athlete's diet will provide all the vitamin and mineral requirements the athlete needs, and that supplementation is not required if a complete nutritious diet is eaten. otherwise, I believe your weights program is very spot on. (Ian Holder)
A. Ian, I have read those studies as well, but I have also read many studies proving that Q10 does aid in recovery especially in the area of reducing free radicals. So what do I do? This is where that other topic you studied at Uni comes in – COACHING. I am and always will be a coach first. Do you know that scientifically they haven’t really proved that high altitude training works but as a coach with experience in this, you do it because you know that it does work. Use studies and science as a guide, but use experience as reality.
I agree totally with eating a nutritious diet, but how can you know if something your eating isn’t genetically changed or covered in pesticide or even has been picked and frozen unripe and lacking all its nutritious elements – you can’t. But if your athlete is eating well but is breaking down then logic dictates that supplements might be required to maintain their health and training intensities. Ian, make sure you coach with your head as well as out of the textbook. Make sure you strike that perfect balance.
GT
