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About Corey Crane
(Top Expert on this page)

Expertise
Any questions regarding strength and conditioning, health and wellness, sports psychology and sports nutrition.

Experience
I am a strength and conditioning coach for West Point (Army). I have also been in the health field since 1992 working at all levels (NFL, College & High School). In addition, I was a Corporate Wellness Director for 5 years for Omega Cabinets.

Organizations
National Strength and Conditioning Association (NSCA) Collegiate Strength and Conditioning Coaches Association (CSCCa) Level 1 Track and Field Coach (USA Track and Field)

Publications
Various online newsletters as well as the local county newspaper in Orange County, NY.

Education/Credentials
BA in Community Health Education w/ a minor in Coaching MA in Exercise Science and Psychomotor Behavior

Awards and Honors
Certified Strength and Conditioning Coach (CSCS)

   

You are here:  Experts > Recreation/Outdoors > Bodybuilding > Strength Training

Questions Answered By Expert  Corey Crane 
In Category  Strength Training

SubjectDate Asked

goblet squat9/12/2008
  Q: I have read in articles about goblet squat, whereby you cupped a dumbell vertically close to your ...
  A: This is a good exercise but I would personally do a single leg squat...that is the best exercise for ...
weightloss/sports training9/2/2008
  Q: Im 29yr old (i hope this site is for females?) i weigh 58kg and was quite active up until may '08. I ...
  A: I would first go to a dietitian and get on a balanced meal plan. For strength training, focus on a ...
I need help to reach my fitness goal9/1/2008
  Q: My name is Juan and I am in the process of a body transformation which involves live accountability ...
  A: Ok, now get started on your muscle building phase. Increase your calories and start putting on some ...
I need help to reach my fitness goal8/29/2008
  Q: My name is Juan and I am in the process of a body transformation which involves live accountability ...
  A: This is such a basic question that I could write a book about how to achieve your goals... I would ...
muscle8/8/2008
  Q: ....can you help me?
  A: This is a very complex question. I would start training in the weight room at least 3 times per ...
Bulking up8/7/2008
  Q: I'm nearly 19 and i've been lifting since late march of this year 3 days a week every non stop ...
  A: First of all, I would increase your intensity. Try to push to failure on every set with perfect ...
question7/21/2008
  Q: I need to inquire about 2 different issues; I hope you can help me: My first question is about ...
  A: As far as a protein supplement...I would personally recommend that you eat regular food to get the ...
cardio7/12/2008
  Q: when trying to lose weight should i do cardio and strength training or just cardio.
  A: I would do both...integrate a high intensity circuit. For example: Bodyweight Squats x 20 Jumping ...
Upper/Lower body workouts6/24/2008
  Q: What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, ...
  A: That looks like a pretty good split...I am curious about the exercises you are doing. To save ...
Football5/9/2008
  Q: I am 17 years i have been going to the gym for the pass month and i haven't seen any results yet so ...
  A: Remember that it takes anywhere between 3 to 6 weeks for your body to start changing. In the first ...
leg strengthening5/2/2008
  Q: I am 52 and female. I use an elyptical machine at the gym for 30-45 minutes about three times a week ...
  A: I would first try to increase your intensity when strength training. Push yourself each day and try ...
Press ups4/24/2008
  Q: I'm looking to improve my press ups in a specific technique, arms shoulder width apart, and keeping ...
  A: I assume you are talking about push-ups???? I would combine a combination of exercises. Various ...
Volleyball Conditioning4/13/2008
  Q: I am going to be in 10th grade this fall and am a girl. I have played volleyball since I was in 7th ...
  A: This is a very complex question. I will try to give you some ideas. First of all, you will need to ...
Muscle Strength4/4/2008
  Q: Hey Corey, Can you explain to me how you actually get stronger on a biological level? I know when ...
  A: Wow, that is a great question!!!! I have been out of grad school for 10 years...my brain hurts just ...
Bathing soon after exercise or workout is good?4/4/2008
  Q: I wanted to know whether it is good to have a bath immmediately after the gym workout. Is there any ...
  A: I personally don't see any problems with taking a bath after your workout. I would actually ...
nutrition3/24/2008
  Q: I do some jump training to increase my vertical leap and I wonder if you can give me a nutrition ...
  A: I could really write a book about this...you should really seek a sports nutritionist in your area ...
lower pecs and abs3/6/2008
  Q: Corey, what are some workouts that I can do to work my lower pecs BESDIES the decline bench press? ...
  A: Weighted Dips can help but basically your genetics will dictate how your chest develops. Back in ...
Getting lean without loosing muscle3/5/2008
  Q: I've been involved in a vigorous strength training routine for 12 weeks & have gained a considerable ...
  A: Everything you are doing sounds good. I always tell my athletes and clients to make sure you are ...
stunting growth3/3/2008
  Q: I asked you a question earlier this year and you answered me by saying if i did it in a controlled ...
  A: Don't think about an explosive movement when doing the squats. Take 3-4 seconds to squat in the ...
stunting growth3/1/2008
  Q: I asked you a question earlier this year and you answered me by saying if i did it in a controlled ...
  A: I would not speed up the movement - stick with a 4 second negative and a 2 second position on every ...
Definition of Claves2/21/2008
  Q: I am in pretty good shape. I am 5'5 about 120... I am pretty toned over most of my body ... (we ...
  A: Sorry to say but sometimes it is just your genetic make-up. My calves are just there as well...but ...
overtraining2/8/2008
  Q: I have been training for 3 years and have made some dynamic changes.I was on treatment for a ...
  A: Really...are you from NYC? You are definately on a bodybuilding split! Very high volume! I ...
treadmill help1/31/2008
  Q: hey corey i am a 24 year old college student. i am 6ft and weight 190lbs. i am in decent shape but ...
  A: Try out these two treadmill workouts: Workout 1: 10mph for 1min and walking at 3.2mph for 1min - do ...
muscle recovery & cardio1/30/2008
  Q: Hey, i am 17 yr old male, which means i've got a crazy fast metabolism. I started training at 140 ...
  A: I would do 10 sprints (20mins) and work up to 15 sprints (30mins). Are you lifting to failure on ...
muscle recovery & cardio1/29/2008
  Q: Hey, i am 17 yr old male, which means i've got a crazy fast metabolism. I started training at 140 ...
  A: I understand how you feel, I am a hard gainer as well. When doing cardio, stick with interval ...
141/29/2008
  Q: I am 14 and im wonderin if i can have a pyramid for pushups and situps. Im also wonderin wen i ...
  A: You can definately start working out now. Stick with basic bodyweight movements. For example: ...
Hurt muscle1/28/2008
  Q: I have as of last friday hurt my right Pectoral muscle while benchpressing, and I was wondering what ...
  A: First of all, it is tough to give you medical advice without treating you in person. You probably ...
Strength & Conditioning1/27/2008
  Q: I play on my high school's football team and I am going to be a junior this coming fall. I made ...
  A: This is a big question...I will try to give you some ideas. Bodyweight Workout (do 3 cycles) Squats ...
arms1/21/2008
  Q: Hey Bran! :] I'm almost 15, I'm 5'2", and about 98 pounds. We recently installed a gym in our ...
  A: I would stick with the basic bodyweight movements...DB Squats, Lunges, Push-ups, Pull-ups, Dips, ...
Rebuilding1/20/2008
  Q: i wonder if you can help me. I am a young male, 16 years old to be precise. I used to work out at ...
  A: I have a similar issue as you...a very high metabolism. As long as lift at an intense level and ...
Football and Weightlifting1/20/2008
  Q: Hey Mr. Crane! My name is Spencer, I am going to be a senior next year and it is my third year ...
  A: Try this workout split to get you on the right track. Monday: Overhead Squats 1 x 10 Pulls from ...
creatine1/15/2008
  Q: I am beginning to weight lift and I want to begin taking creatine supplements. I was wondering what ...
  A: First of all, start off with a good meal plan with a balance of protein sources as well as fruits ...
Home workout.1/7/2008
  Q: Do you know any home work out routines for the major muscle groups? Thanks, Ricardo
  A: Some of the best workout routines are just using your bodyweight. For example: Bodyweight Squats ...
problem with my body1/6/2008
  Q: i am 22 years old male and have been working out in a gym for about 4 years with my older brother. i ...
  A: First of all, try to not compare yourself to your brothers. Even though you have similar genetics, ...
Wrist Muscle1/4/2008
  Q: I am interested in learning how to gain wrist muscle, strictly speaking. That exercise methods are ...
  A: Since you have just dumbbells, I would do these exercises. You may have to look them up to see the ...
weights1/3/2008
  Q: this is the same kid who you helped eralier who was worried about stunted growth. You help ...
  A: Before you start going really heavy for reps of 1 to 5, I would wait until you are at least a ...
WEIGHT LIFTING FOR FOOTBALL1/3/2008
  Q: I am 13 and 1/2 years old and i weigh around 130 pounds. I am 5ft and 8 inches tall. I strength ...
  A: Not a problem - ask as many questions as you want. There is a risk to those who train at a very ...
WEIGHT LIFTING FOR FOOTBALL1/2/2008
  Q: I am 13 and 1/2 years old and i weigh around 130 pounds. I am 5ft and 8 inches tall. I strength ...
  A: I would rearrange the exercises...for example: Monday/Thursday: Power Cleans Squats Leg Extensions ...
WEIGHT LIFTING FOR FOOTBALL1/2/2008
  Q: I am 13 and 1/2 years old and i weigh around 130 pounds. I am 5ft and 8 inches tall. I strength ...
  A: If you lift properly, it will not stunt your growth. Since you are 13 years old, I would stick with ...
weight training for football1/2/2008
  Q: I am a 13 1/2 year old kid who weighs 130 pounds and i am 5ft 8 inches tall and i plan on playing in ...
  A: I just sent you a answer on your similar question. Definitely don't get into a power lifting match ...
weight1/1/2008
  Q: can you help me also my step mom told me that strength training with cardio wont help you lose ...
  A: First of all, you have to analyze your diet. This is the most important factor. I would recommend ...
abdominal muscle gain and all round muscle gain1/1/2008
  Q: much appreciated. firstly, could you look at these pics to get an idea of what i am talking about ...
  A: Hey Theo, I would stick to the training plan and train the abs and low back two to three times per ...
strengh training as we age12/31/2007
  Q: I am 45 years old and lift weights following the Dorian Yates plan I run 5x a week 30 minuts a day ...
  A: I wouldn't worry about losing strength as you age. Make sure your intensity is high and your ...
abdominal muscle gain and all round muscle gain12/28/2007
  Q: much appreciated. firstly, could you look at these pics to get an idea of what i am talking about ...
  A: Sorry it has taken me so long to reply. I was traveling over the Holidays. First of all, I would ...
Building Muscles FAST12/24/2007
  Q: I am an just retired College Teacher. Age 60. Good health, but have NEVER done any regular ...
  A: It is great that you are going to hit the gym...it is never too late to train hard! First of all - ...
creatine12/22/2007
  Q: I read a lot about cretine powders, so I decided to try it. I know that creatine absorbs water in ...
  A: You are right that creatine pulls water into the muscles...but you may be able to maintain some of ...
resistance bands12/19/2007
  Q: I have only been playing hockey for a few years,started as an adult. I have been doing leg exercises ...
  A: The band exercise recommended by your friend is a ok one. Make sure it is with a light resistance ...
low intensity lifts-reg12/13/2007
  Q: How many days a week do I need to lift weights, if I work out only for 20 minutes? I'm not ...
  A: There are many options to choose from. The first would be to focus on a circuit style of ...
rowing machine12/7/2007
  Q: Jon A friend gave me a rowing machine as I was looking for something else for my home gym that I ...
  A: A rowing machine is a great tool for cardio. Maybe you have the resistance set too high? Lower the ...

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