Bottled water in hand and sporting a blue Xavier University running suit, David Armstrong enters an interview room at the new Cintas Center. His handshake is strong and his voice demands attention. His 6-foot and muscular frame is almost too big for the chairs.

        Mr. Armstrong, 58, spends his days training athletes. He is the strength and conditioning coach at Xavier University. Before coming to XU five years ago, he was an Olympic USA weightlifting-senior international coach. He has also coached other sports such as wrestling and football.

        The author of Power Training for Football (General Graphics; $19.95), he focuses his attention on student athletes, but the advice he offered in a recent interview is beneficial to anyone interested in increasing muscle mass.

        Question: What is the difference between bodybuilding and weightlifting?

SOURCES

For more information on weightlifting, David Armstrong recommends these sources:   • Weight Training: A Scientific Approach by Michael Stone, (Pearson Custom Publishing, $27.20).   • National Strength and Conditioning Association's bimonthly Web bulletin at www.nsca.com.

        Answer: Bodybuilding is one discipline of strengthening and conditioning. It is concerned with the development of each individual muscle appearance. Weightlifting is another discipline that is concerned with three elements: strength, speed and flexibility. In this discipline, the desired goal is to create the greatest amount of power that is received through speed and strength.

        Q: How will weightlifting help your body in the future?

        A: Exercising your body now will help to forestall the effects of aging. Too many people believe that with age you automatically lose large amounts of strength and flexibility. An active lifestyle will help to diminish these qualities associated with aging. Weightlifting is especially important for women to help with the prevention of osteoporosis.

        Q: Why is it important to have a balance between weightlifting and cardiovascular exercise?

        A: Cardiovascular exercise and strengthening provide different benefits. The body always attacks lean muscle first. Weightlifting will ensure that this muscle remains active and developed. Cardiovascular exercise helps in the prevention of heart disease along with aiding in weight loss and weight maintenance. The body is always searching for a state of homeostasis, and therefore it is important to have a balance between these two elements.

        Q: How many days per week should a person work on strength and conditioning?

        A: Fitness experts recommend training three days per week for 45 minutes with a 24 hour recovery between workouts. Design a program in which all major muscle groups are targeted during workouts. Perform power or large muscle group exercises first in any given workout.

        Q: What are some symptoms of overtraining?

        A: Increased resting heart rate, sleep disturbances, decreased appetite, persistent flu-like symptoms, fatigue and excessive muscle soreness are all signs of overtraining.

        Q: Because muscle weighs more than fat, should a person expect to gain weight while weightlifting?

        A: A person should not expect weight gain through weightlifting. The body composition will change along with the shape of muscles. However, the weight will distribute itself throughout the body. Cardiovascular exercise will also help to maintain present body weight.

        Q: What is your position on supplements such as creatine monohydrate (a popular amino acid supplement that helps muscles use energy more efficiently?

        A: You cannot buy performance in a bottle. There is no supplement that can give instant success. Positive results are going to occur over time. Your body naturally produces many of the chemicals that are found in supplements. For meat eaters, the body produces around 1 gram of creatine each day naturally. Studies have shown that the positive correlation among some supplements and enhanced performance lasts for only 5-10 seconds. Multiple vitamins are a healthy daily supplement.

        Q: Do individuals need to alter their diet if they decide to begin weightlifting regularly?

        A: If individuals already have a healthy diet, then alteration is not needed. For the non-athlete, excessive amounts of carbohydrates and proteins are not needed. It is important to eat a low-fat diet with high nutritional value. Research has shown that the body is more efficient with four to five smaller meals per day verses three large meals. Avoiding dehydration is also an important element of diet; six to eight 8-ounce glasses of fluid are recommended daily.

        Q: How should a weightlifting routine differ between men and women?

        A: Women and men do not need specialized workouts. My athletes all perform the same weightlifting routine, regardless of sex. The only difference is the amount of tonnage placed on the weights.

Local ties shine at Golden Globes
Golden Globes winners list
Maruska still talks with the animals
KIESEWETTER: Kathie Lee is doing fine, thank you
Waco Brothers kick up a storm
Long wait for a son was worth it
Ask a Stupid Question
Get to It
Weightlifting for the masses
Regular crunches just as effective as ab rollers
The Cincinnati Diet
Fit Bits