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Strength Training/Questions Answered by Expert Corey Crane
| Subject | Date Asked |
| Is This A Good Workout? | 10/13/2009 |
| Q: im a 15 year old hardgainer. i want to know if this is a good workout for me: Monday bench ... A: It is actually not too bad. I would modify it to this: Monday: Bench Press 3x5 Pull-ups 3x6 ... | |
| Wrist Strength | 9/21/2009 |
| Q: I want to develop more strength in my forearm, specifically targeting the pronators and that radial ... A: Hey Eric, The best way I have found to train the pronators and supinators is with a sledge hammer. ... | |
| Excersise Program? | 8/31/2009 |
| Q: I just turned 18 and am starting college and for the first time sense I was 5 am not playing a ... A: Hey Ryan, This is such a basic question and I could write a book about this. This is a great ... | |
| Working Out, But Not Burning Out | 8/24/2009 |
| Q: I play hockey (either game or practice) at least 4 times a week, but I want to get better, so I want ... A: This is a tough situation - on your off days you can workout. When you have a light skate you can ... | |
| Hey | 8/23/2009 |
| Q: If I run a 1 mile, do push ups (20 adding 2 every week), sid ups (same), pull ups (as many as can), ... A: Hey Alex, I am a bit confused...you do this everyday? Three times a day? If so, you are doing too ... | |
| exercise guide | 8/19/2009 |
| Q: I have two dumbells at home each weighing 25 lb for a total of 50 lb. I use it to do dumbell squat ... A: Here is a basic dumbbell workout that you can follow: DB Single Leg Squats DB RDL's DB Walking ... | |
| Weight | 8/16/2009 |
| Q: I have been doing a lot of running and lifting for sports and for weeks I was not eating enough. I ... A: This is a tough question to answer without seeing you in person and doing various body composition ... | |
| Muscle training | 8/11/2009 |
| Q: Hey :] i was wondering if you could give me some tips on how to get a 6 pack. Its really bugging me ... A: First of all, genetics to play a role in getting a six pack. I would recommend that you do more ... | |
| Sports nutrition | 8/10/2009 |
| Q: I'm a 16 year old male, and am vegetarian. I'm in a Mixed Martial Arts class, and train 3-4 times ... A: It looks like you know what you are doing. Just keep eating the dairy products and eggs. Some ... | |
| muscle gain | 8/9/2009 |
| Q: "Hi Corey, sorry to bother you. I was hoping you could help me. I'm 17 years old. I weigh 145 ... A: Everythings looks pretty good as far as your nutrition plan. I don't feel that you need that much ... | |
| training | 7/28/2009 |
| Q: i am almost a 15 year old going into high school and im on the skinny side. Im 5'6" to 5'8" and ... A: This is such a basic question...it would take a writing a book to go over a program. Basically, I ... | |
| Back muscles..... | 7/7/2009 |
| Q: I recently started doing reverse and full body crunches. The following days after I do a heavy set, ... A: For the most part, you shouldn't be that sore. Sometimes full sit-ups and reverse crunches will ... | |
| teniis exercise | 7/3/2009 |
| Q: My 12 yrs old son is playing tennis since 6 years. He wants to become tennis player. What exercise ... A: There are so many exercises that can help a tennis player. As far as strength training, I would ... | |
| strength training, most effective | 7/3/2009 |
| Q: im thinking about starting to work out a little, as i can't sit around all summer [im 14], but first ... A: Actually, I would just do a quick warm-up (3-5mins) before strength training. If you want to make ... | |
| effect of jump rope exercise | 7/2/2009 |
| Q: i had a few questions about jump roping. first of all, will it only tone your legs? and how does it ... A: Well, if you jump rope and play basketball on a consistent basis...you will burn calories and ... | |
| effect of jump rope exercise | 7/2/2009 |
| Q: i had a few questions about jump roping. first of all, will it only tone your legs? and how does it ... A: Jump roping is a good exercise especially for basketball. I would definately add more exercises to ... | |
| Strenght Training | 6/28/2009 |
| Q: My daughter is 14 years old, she will be 15 this August. She just completed her first year of track ... A: I would stick with the basics... Stabilty Ball Squats against wall (holding dumbbells) Stabilty ... | |
| Losing Muscle | 6/9/2009 |
| Q: Please answer my doubts, because I think I am overtraining and this may have bad consequences. Hi, ... A: You can still train 5-6 times per week. Closely monitor your volume each day. I train 6 days a ... | |
| Hey | 5/21/2009 |
| Q: OK here is the story. I'm 13 and I'm only 5 foot tall about 100 pounds. I'm the wimpy kid at school ... A: I was in a very similar situation when I was in 8th grade. I was 5'2" and about 100 lbs. I would ... | |
| Strength training for women | 5/21/2009 |
| Q: I workout 5 times a week and split the upper body into 2 days (back+biceps) and (shoulder,chest and ... A: Try an upper body / lower body split. For example: Monday and Thursday - Upper Body Bench Press ... | |
| Supplementation | 4/30/2009 |
| Q: I've been lifting weights for a few months now, and the only supplements I've been taking are ... A: Honestly, I am not a huge supporter of any supplements. I always stress a balanced diet with ... | |
| Muscle | 4/29/2009 |
| Q: Ok so i have been working out since the end of my 7th grade year i'm know a freshman in high school ... A: The biggest aspect to your program is intensity and consistency. Make sure all sets in the weight ... | |
| Core and strength training | 4/25/2009 |
| Q: I am a 13 year old basketball player. What kind of core and strength training program would you ... A: This is a basic question that I could write a book about. I would recommend sticking to the basics. ... | |
| Gaining Upper Body Strength | 4/21/2009 |
| Q: I'm a 16 year old female and would like to know if there are any good ways to gain more upper body ... A: There a few things you could do around the house. Push-ups are great but start adding other ... | |
| Need help in building athletic build without weights | 4/19/2009 |
| Q: Im a 17 yr old guy. i exercise every alternate day, that starts with warm-up, Pushups (20x3), ... A: If you can't get to the gym then try these movements: Bodyweight Squats Walking Lunges Single Leg ... | |
| Soccer Speed | 4/12/2009 |
| Q: My name is james and i am a soccer player.I play as a wide midefielder so i need alot of speed.At ... A: Eating at least 3000-3500 should be enough. Try to gain about 2-3 pounds a week. You have to ... | |
| vertical jump training | 4/9/2009 |
| Q: is this a good workout i do weight training and plyos.burn outs 4x10 lunge jumps 3x10 jump squats ... A: I would modify your plyos...for example: Ankle Hops 3 x 10 1/4 Squat Jumps 3 x 8 Full Squat ... | |
| abs, wicking | 3/25/2009 |
| Q: 1. Are crunches still the best exercise for abs, if you don't want to spend much? 2. I understand ... A: Crunches are still a great movement for the abs. I like to hit the core in multiple planes and ... | |
| My 3 day a week strenght training routine | 3/12/2009 |
| Q: I am trying to lose weight so have done lots of research and come out with my own nutrition and ... A: The program looks good. Maybe just change the order...for example: Day 1: Lunges Leg Curls ... | |
| hard abs | 3/12/2009 |
| Q: I already have a six pack, but my stomach is very weak. What are ways to make my stomach harder? ... A: Hey Tony, I would recommend doing weighted movements. Plate crunches and russian twists. Plate ... | |
| increasing bench | 3/4/2009 |
| Q: ok. thanks for the advice. it wouldnt let me ask another follow up question. but you said the bench ... A: It looks like an ok program. Try it for a while and see how you like it. Remember that you can ... | |
| increasing bench | 3/3/2009 |
| Q: ok. thanks for the advice. it wouldnt let me ask another follow up question. but you said the bench ... A: Be careful about adding more exercises and sets...it is very easy to overtrain if you are working ... | |
| machine work outs | 3/1/2009 |
| Q: I live in a building with a gym that has a universal machine, as well as some elliptical, bikes, ... A: I would do a full body routine three times per week (i.e. Monday, Wednesday and Friday). Start with ... | |
| increasing bench | 2/28/2009 |
| Q: ok. thanks for the advice. it wouldnt let me ask another follow up question. but you said the bench ... A: Work on your hips and core. If you have the Hammer Strength Jammer at your school - use that! ... | |
| increasing bench | 2/28/2009 |
| Q: k. im already on a strength training workout at my high school. its for football. and i wanna play ... A: Ok, this is an interesting split. Basically, you need to practice the bench press more (if that is ... | |
| increasing bench | 2/26/2009 |
| Q: k. im already on a strength training workout at my high school. its for football. and i wanna play ... A: Hey Thomas, On lift days, start doing push-ups at night. Work up to 100-200 each lifting day. You ... | |
| workout time and dinner | 2/1/2009 |
| Q: Crane, I am a 17 year old boy who is 5'6" and weighs 132 pounds. I have been lifting weights ... A: Don't worry about eating dinner that late. It doesn't matter when you get your calories in ... | |
| body fat | 1/17/2009 |
| Q: it calculated out that i had 28.5% body fat i am 18 6'2 380lbs i know that isnt the best percentage ... A: Those body comp assessments have such a high stardard error so I really wouldn't use that as your ... | |
| Motivation | 12/31/2008 |
| Q: Hey Corey. I am a experienced weight lifter. I lifted for about two years hard. I needed a break and ... A: Motivation is such a hard variable to control while training. I have been training for about 20 ... | |
| age appropriate? | 12/31/2008 |
| Q: i am 15 year old girl and i am planning to do a fitness program that includes total body workout, ... A: I think it is very healthy! As long as you still get proper nutrition (i.e. fruits, veg and lean ... | |
| 8 pack | 12/19/2008 |
| Q: I am a 21 year old male. I'm about 5'10 and weight 145lbs. at 10% body weight. I have a six pack and ... A: I would stick with high intensity circuits or interval training. This will help gain muscle mass ... | |
| fitness | 12/18/2008 |
| Q: I was wondering if you could please provide some assistance to me in several areas concerning ... A: I would just stick to the basics. A circuit type of program would probably work the best for you. ... | |
| Core stength and weight gain | 12/17/2008 |
| Q: I was wondering if you knew of any exercises besides squats,deadliffs and planks that would help be ... A: I would implement weight resistant core exercises. For example: plate crunches, barbell crunches, ... | |
| maintance level | 11/18/2008 |
| Q: i,am wondering,what is the least amount of time someone who is in great physical shape can spend in ... A: This is a good question and I think it varies with each person. In my opinion, if you were able to ... | |
| Workout Routine | 11/14/2008 |
| Q: I want to get in shape and start running. The problem is I need a routine. What routine would be ... A: The best program for getting into shape is rotating between cardio and strength training. I would ... | |
| weight loss | 10/31/2008 |
| Q: I've read that strength training helps weight loss because it increases metabolism and the muscle ... A: It is true that strength training does help with weight loss (i.e. increased metabolism). Keep ... | |
| goblet squat | 9/12/2008 |
| 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 training | 9/2/2008 |
| 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 goal | 9/1/2008 |
| 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 goal | 8/29/2008 |
| 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 ... | |
| muscle | 8/8/2008 |
| 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 up | 8/7/2008 |
| 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 ... | |
| question | 7/21/2008 |
| 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 ... | |
| cardio | 7/12/2008 |
| 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 workouts | 6/24/2008 |
| 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 ... | |
| Football | 5/9/2008 |
| 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 strengthening | 5/2/2008 |
| 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 ups | 4/24/2008 |
| 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 Conditioning | 4/13/2008 |
| 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 Strength | 4/4/2008 |
| 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 ... | |
| nutrition | 3/24/2008 |
| 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 abs | 3/6/2008 |
| 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 muscle | 3/5/2008 |
| 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 growth | 3/3/2008 |
| 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 growth | 3/1/2008 |
| 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 Claves | 2/21/2008 |
| 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 ... | |
| overtraining | 2/8/2008 |
| 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 help | 1/31/2008 |
| 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 & cardio | 1/30/2008 |
| 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 & cardio | 1/29/2008 |
| 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 ... | |
| 14 | 1/29/2008 |
| 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 muscle | 1/28/2008 |
| 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 & Conditioning | 1/27/2008 |
| 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 ... | |
| arms | 1/21/2008 |
| 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, ... | |
| Rebuilding | 1/20/2008 |
| 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 Weightlifting | 1/20/2008 |
| 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 ... | |
| creatine | 1/15/2008 |
| 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 body | 1/6/2008 |
| 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 Muscle | 1/4/2008 |
| 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 ... | |
| weights | 1/3/2008 |
| 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 FOOTBALL | 1/3/2008 |
| 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 FOOTBALL | 1/2/2008 |
| 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 FOOTBALL | 1/2/2008 |
| 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 football | 1/2/2008 |
| 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 ... | |
| weight | 1/1/2008 |
| 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 gain | 1/1/2008 |
| 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 age | 12/31/2007 |
| 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 gain | 12/28/2007 |
| 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 FAST | 12/24/2007 |
| 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 - ... | |
| creatine | 12/22/2007 |
| 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 bands | 12/19/2007 |
| 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-reg | 12/13/2007 |
| 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 machine | 12/7/2007 |
| 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 ... | |
Strength Training
Answers by Expert:
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)
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