We know you got 'em. Questions, that is.
​
Is barbell training safe?

Yes. Barbell training is what is called a repeated motor activity, meaning that it recapitulates the same movements and motor pathways over and over again. There are no sudden twists and turns, no body checks, no unexpected accelerations or impacts--in short, no surprises for you or your body. The movements are loaded incrementally and performed smoothly, the same way, every time. Training with free weights is not risk free--nothing is--but compared to other forms of sport and training, the risk of injury is extraordinarily low. 

 

Aren't full squats dangerous for the back and knees? 

No. In fact, partial squats--which are never performed at Greysteel--pose a much higher risk of back and knee injury, because of the heavier loads that can be lifted and the unbalanced forces around the knee (see Hartmann et al 2013). The below-parallel low bar back squat trained at Greysteel recruits a large mass of muscle tissue through a full but natural range of motion at moderate weight, in a way that results in balanced forces around the knee and a strengthening of the musculature around the lumbar and thoracic spine. 

 

 

Two Hours? I can't work out for two straight hours! 

You won't. This is resistance training, which works strength and the glycolytic energy system. After a few warmup sets performed in rapid succession, you'll get on the platform, perform your target work set under the Coach's watchful eye, rack the bar, and then go sit down and rest for up to 5-7 minutes before your next set, to recover your muscle energy stores. This isn't aerobics, a long, slow boring workout of low energy output. Strength training consisits of short bursts of intense power output interspersed with rest. The energy profile is closer to what happens in real life (move the couch, pick up that kid, lift that box over your head) than endurance training (run twenty miles--when do you need to run twenty miles?). And unlike endurance training, which works only the aerobic system, this type of training works the entire biological energy spectrum: phosphagen, glycolytic, anaerobic-alactic, and aerobic.

 

My back is weak. Which barbell exercises should I do? 

All of them.  

 

Is two days a week enough? 

Some trainees may want to train for 3 days a week. This option is available by special arrangement. However, it is our experience that a 2-day training week is sufficient to drive progress for middle-aged and older trainees, while allowing adequate time for recovery. After the novice progression, trainees may elect to engage in other forms of training and sport, but for at least the first 3-6 months, focus should be on exploiting the linear increase in strength to its fullest. 

 

What do I do between workouts? 

Eat. Sleep. Drink water. Go for a walk. Get a massage. Read your homework (yes, we have homework here). Recovery is as important as training. After the novice phase, you can and should engage in other exercise and sports, but at the beginning we want you to focus on strength.

 

 

     "You don't get stronger by lifting weights. You get stronger by recovering from lifting weights." 

 

- M Rippetoe    

 

Am I too old / frail / clumsy / stupid to get stronger? 

No. The only people who shouldn't be getting stronger are (a) dead people and (b) people with medical contraindications to strength training. The list of such contraindications is short, and getting shorter as we learn more about the safety and benefits of strength training in special populations. 

 

    "Everybody who can lift weights, should lift weights."

- Jonathon Sullivan   

 

 

Do I need a note from my doctor? 

 

Trainees have the option of waiving written approval from their doctor, but we believe that it is always best to discuss the institution of a new exercise program with your physician. 

 

What conditions prevent training? 

At GreySteel, we do not train individuals with known arterial aneurysms or cerebrovascular disease, a history of aortic dissection, a history of hemorrhagic stroke or retinal hemorrhage, a history of malignant tachyarrhythmia, or those with active cancer, tuberculosis, end-stage renal disease, end-stage heart failure, syncope, uncontrolled epilepsy, or dementia. Inability to perform the movement patterns without loading is a relative contraindication suggesting the need for rehabilitative therapy (not offered by Gresyteel). Other conditions not specified here may also preclude training. You will be asked to provide a medical history and to either provide a physician's endorsement or waiver of physician's endorsement prior to training. High blood pressure, coronary artery disease, diabetes, arthritis, and obesity are not contraindications to strength training--they are, in fact, good reasons to get stronger. Come and talk to us about it. 

 

Can I train at different times during my two weekly sessions? 

This is sometimes possible, but it creates difficulties for us and requires payment of a small surcharge. Sorry. 

 

What if I can do some exercises, but not others? 

Then you train what you can do while we correct your ability to do what you can't, if possible. We will help you. 

 

Do I really need GreySteel? Do I really need a coach?

Honestly, you may not. If you have access to a good facility and equipment, and if you are motivated, meticulous and talented, you may be able to teach yourself the lifts, do the program consistently, and get strong on your own. Most people, however, find that facilities appropriate for proper barbell strength training are scarce, that learning the lifts on their own is difficult at best, and that going it alone doesn't work out in the long run. If you want to teach yourself and train on your own--go for it! If you run into trouble, we're here for consultation. But most people find that one-on-one coaching is invaluable. 

 

What kind of equipment and gear do I need?

Very little. All the equipment you need is here at Greysteel. Members must acquire and wear weightlifting shoes. A weightlifting belt is inexpensive and will be very helpful after the first couple of weeks of training. Some older clients find that knee warmers increase their ease and range of movement. Beyond that, all you need is a loose-fitting cotton shirt, knee-length athletic socks, and flexible, non-binding shorts or sweats. 

 

 

What about my weight?

If you are overweight, you will lose some fat and gain muscle. If you are at or below normal bodyweight, you will gain both muscle and fat. This is not a weight loss program. After the novice progression, the fat can come off, but while you are in the novice phase, the emphasis is on rapid accumulation of strength and lean tissue, which cannot be achieved unless you are in a fed state. 

 

 

What about diet?

Greysteel is not in the business of nutritional counseling. But we observe that people who train get strong on a diet of lean meat, fish, eggs, poultry, dairy, green vegetables, fruit, a bit of carbohydrate, and lots of water. It's as simple as that. The emphasis, especially during the early training career, is on protein, and lots of it. (That's not advice, that's just an observation, government officials and underwriters please take note.) 

 

What does it cost?

We know this is the question that's been in the back of your mind all along. 

 

GreySteel is affordable, it's a bargain, and it's a huge investment in yourself. But it's not cheap.

 

We have a limited number of spots available, and while we call it "semi-private," in fact you are getting one-on-one coaching every minute you are on the platform (and a good deal of the time that you're off). The rate works out to about $55 per hour. That's about the same as an average personal trainer...but we are not average, and neither are  you. We demand more of your time, hard work, and commitment, because we aren't just exercising you...we're training you. It is critical to understand the difference.