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What are your thoughts on powerlifting? I have a couple of friends who love it, and it's something I've given some thought to off and on. Primarily I'm a long-distance runner who tries to get in strength training (full-body circuit style) 2-3 days a week. However, I am not afraid of more weight and want to try a new challenge. How would you recommend I get started? I've been considering getting a trainer, at least initially.

Thanks!

Hmm, it's hard to answer "what do you think about powerlifting." It's the same as asking, "what do you think of football." it's just a sport. And as a sport, I really like it.

If you're asking me how to train for it, now that's an entirely different question that would require me knowing a lot more about you. If you're not squatting, deadlifting, and benching right now though, obviously that'd be a great place to start.

I've done a bit of powerlifting training myself. For it, I've adapted a lot of stuff from Westside Barbell with their max effort, repetition, and dynamic effort methods. But that's only one school of thought when it comes to training for the sport.

Point taken, the question was a little vague. I do squat already as part of my circuit training, but no deadlifting or benching as most of my circuit training is done at home without benefit of equipment beyond basic hand weights.

Obviously you don't know much about me, so I'll just ask this - how does one know where to start with regards to how much weight to lift, initially? I don't want to start out too heavy and risk injury, but nor would I want to start out too light and waste effort. Is there some kind of test you, as a trainer, uses to create a client's routine?

Thanks again!

Here's how I typically approach this.

I set my set and rep parameters. Say in a particular program I'm shooting for 3 sets of 5 reps.

I'll pick a load for this client that allows her to complete 3 sets of 5 very easily. Meaning, by the time they get to the 5th rep each set, it feels like they have 5 more reps left in the tank. I'll do this to sort of 'groove' the movement. I'll assess their form and make sure they're understanding how things are supposed to look and feel.

Once I'm sure that they 'get it,' I'll start increasing the load each workout by 5-10 lbs. Sometimes more if I'm dealing with someone who's very strong. Eventually they'll reach a point where the weight has them working very hard in the 5 rep range.

I almost never have clients train to failure. Rather, I'll have them train to a point just shy of what I refer to as technical failure. This means that is they do 1 more rep at this weight, the next rep will be sloppy. They won't fail to the point that the weight will fall on them. But it'll be impossible to do the next rep with good form. That's a good indicator that you're training heavy enough.

And it's just a matter of time before you get the weight dialed in to this level. Once it's dialed in though, I'll continue adding weight each workout until things stall out. But that won't be for a long while down the road once your body adapts.

Is there any benefit to having a single day each week where you eat the less nutrient dense, healthy foods (Ie - cheat day) as opposed to having small quantities each day ? I have noticed many trainers seem to subscribe to the planned cheat meal/day and keep their diets very 'clean' the rest of the time and am wondering if that is just a personal choice or if there is any science behind only having the refined sugars etc on a single day ?

And I am speaking in terms of maintenance as opposed to weight loss in my case, since I am 5'10 and 126.

Nope. Research definitely isn't there yet. There are indicators, but nothing significant enough to say one way or the other. Here's my take. Structure your weekly meal plan how you see fit. And what's "fit" will vary from person to person. As long as you're hitting your calorie and macro targets each day and not making terrible food choices, things should be good.

That said, my personal strategy with my own nutrition and with many of my clients is to time most of my carb intake around strength training. I've found that there's a better partitioning effect (where calories are being stored) when you do this due to an increase in muscle tissue insulin sensitivity post strength training.

During this time, I'm much more liberal with food choices. I might plow down a few ice cream sandwiches, a bowl of cereal, and a protein shake post strength training and keep the carb intake high for the remainder of the evening after the workout.

On non training days, I'll back off the carb intake a big keeping it mostly to fruits and veggies... but I'm not rigid there.

That's what works for me and the majority of my clients psychologically and it makes a lot of sense in from a physiological perspective too.

That said, I have some clients who thrive on more or less rigidity.

So again, experiment and tailor to your own needs and mindset.

I'm 31 years old and have 2 children. I never had a weight problem until I started having kids. I was always thin. This year I've been diagnosed with hyperthyroidism/Graves Disease. I don't understand how that is possible because before I was diagnosed I was losing weight. I go to the gym 6 days out the week for about 2 hrs a day. I do cardio and weight train and also watch what I'm eating. I stay away from rice and all that but I've successfully gained atleast 2lbs a week over the last 2 months. I feel like just saying to hell with all the working out and eating right because I feel like I'm wasting my time.

I don't know what I'm doing wrong. Should I be doing cardio and weight lifting? Forget about the weight lifting and focus on losing weight with just cardio?

I'm at the end of my rope. I'm over 200 lbs and i workout everyday. I'm reduced to tears everyday because I can't fit into anything and I'm really working hard.

Can you sucessfully lose weight doing only the elliptical machine?