Ask the strongman

Q: How do your workouts vary?

A: I mainly manipulate both the volume--the total number of reps performed--and the intensity at which I train. Even though the word "intensity" is often used to describe how tough a workout is, the term technically refers to the amount of weight you're lifting in relation to your one-rep max (the heaviest weight you can lift one time). I use a higher volume when I do lighter-intensity workouts, and a lower volume when I do higher-intensity sessions--a good rule of thumb for everyone to follow. When you work out with weights that are closer to your max, decrease the total number of reps you do for the entire session. So if you've been doing three sets of 10 with 100 pounds for a particular lift (perhaps 70% of your max), try five sets of five with 125 pounds (85% of your max) when you up the intensity. Even though you did only 25 total reps in the second workout (5x5)--compared with 30 reps in the first workout (3x10)--you lifted more total weight because the intensity was higher. Simply multiplying the total number of reps by the amount of weight you use is a good way to gauge whether you're performing an appropriate volume for the intensity you use. Manipulation of sets, reps, and intensity is an art in itself and can get pretty complex. (The formula is: total reps x weight = total work performed.) Generally, to keep growing bigger and stronger, your total work must continue to increase. Your goal should be to do just enough total reps to lift more total weight--even if it's just by a few pounds--from workout to workout.

Q: What exercise does the average guy usually mess up?

A: The squat. Guys manage to screw it up in just about every way possible, but the most common mistakes are not keeping the back naturally arched--like when you are standing--and letting the knees go way out past the toes or move inward at the bottom of the movement. Some of these errors are probably due to a lack of strength in certain parts of the body, such as the lower back. Others are simply the result of stupid squatting with bad form. In my experience, just finding a person who squats in a gym is rare (most people aren't up to the challenge).

Q: Did you ever think of becoming a bodybuilder?

A: No. My favorite foods are beer, rib-eye steak, and ice cream--things you'll rarely see on a champion bodybuilder's menu (except maybe in his off-season). Competitive bodybuilding takes good genetics, disciplined eating habits, and deep pockets (I'll let you figure out why)--none of which I can lay claim to. It's also more of an art than a sport, since the outcome is decided by judges who are easily influenced to make poor decisions. Sadly, there's often no clear winner, and that makes the sport just too subjective for me.

Q: Are you friends with the other strongmen I see on TV?

A: Magnus Samuelsson and I are pretty close, and we usually hang out if we're competing in the same contest. Many times, when people see us and other competitors, they will stare, and some even ask for autographs. Strongman Svend Karlson had a great line at the Arnold Classic last year: We were sitting at the MHP booth--the supplement company that sponsors me--relaxing and laughing at the many "freaks" that walked by (if you've ever seen a professional bodybuilder in person, you know what I mean). Svend leaned over to me and said, "For once we aren't the circus animals--they are."

Mark Philippi, C.S.C.S. (lifting in photo), is director of strength and conditioning at UNLV, and a two-time finalist in ESPN's World's Strongest Man competition.

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning