This digest contains the following messages:

Date: Mon, 02 Feb 1998 16:24:29 -0800
From: Jim White 
Subject: deadlift questions

In answer to question 1, the deadlift will pretty much work the upper
back, lower back, quads, gripping muscles of the forearms, etc.  I find
that I am sore mostly in my traps and low back from deads.
As for form, one critical point is to keep the lumbar spine in its
natural curvature.  When you are initiating the movement, your low back
should be flat, your hips slightly below the knees, and the bar touching
your shins.  I find looking slightly upward helps me keep my low back in
the correct form.  Nonetheless, the lift will stress these muscles, but
as long as you don't bend at the spine (bend at the hips instead) you
should be ok.  As for the knee thing, it happens.  If you bend slightly
forward in the hips as you start to lower the weight, you can avoid
hitting them, but just barely.  I actually found it very helpful when
first starting to practice with a broomstick.  I spent about two weeks
in my house just practicing the form in front of a mirror, keeping the
above form points in mind.  The movement seemed to transfer over well
when I began doing it for real.

Good luck.  The deadlift is a great exercise IMO, second only to the
squat.

Jim "Irondog"
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Date: Sun, 8 Feb 1998 22:42:59 -0800
From: "James Krieger" 
Subject: Reply to Brian Bucher's questions

First, I'd like to let everybody know that I am an individual whose
opinions on training are constantly evolving and changing over time as I
encounter new research, new opinions, and new experiences (both from myself
and from others).  So, sometimes I will disagree with things that I have
said previously.

> From: Brian Bucher 
> 
> > Since Type IIA fibers have greater
> > endurance capacity than Type IIB's, then this also indicates that
higher
> > volumes of training would be necessary to adequately stimulate these
> > fibers.  Also, higher volumes of training are necessary to adequately
> > stimulate Type I fibers, which are not adequately stimulated by low
volume,
> > high intensity training.
> 
> Krieger, J., "Re: Volume, studies, endurance training, etc.", HIT Digest
#30,
> MSG13, Sat, 1 Nov 1997
> 
> What type of "volume" do you mean?  From the context it appears that you
> claim higher volume in terms of total number of work sets is needed to
> stimulate IIA and I fibers.  I don't see this as necessarily being the
> case.  Since they have a higher endurance capacity, one could train using
> higher reps (thus a higher time-under-tension) and train the endurance
> capacity.  I don't see why one would need to use more sets if they just
> use higher reps.

I no longer agree with this stance that I presented back in digest #30. 
Both endurance training and strength training cause significant reductions
in Type IIB fibers (1).  Therefore, it has been now postulated that "the
Type IIB fibers may in fact be just a pool of unused fibers (with low
oxidative ability) that on recruitment start a transformation process to
the Type IIA fiber type.  Dramatic reductions in Type IIB fibers occur with
heavy resistance training, a fact that supports such a theory." (1)

In light of this, I no longer support the notion that higher volumes of
training will present a better training stimulus to Type IIA fibers, since
these fibers are effected by any form of resistance training.

As far as Type I fibers are concerned, I also now question the idea that
higher volumes of training (in terms of # of sets) will effect Type I fiber
hypertrophy greater than lower volumes.  I'm not for or against the idea; 
I haven't seen enough research to point either way.  Maybe someone else out
there can direct me towards relevant research.  Research by Dudley et al
(2) suggest that it is the eccentric action that is responsible for Type I
fiber hypertrophy, since their double-volume concentric group gained
hypertrophy in only Type II fibers, while the concentric/eccentric group
increased both Type II and Type I fiber size.  The normal volume concentric
group gained no significant increase in fiber area at all.

References:

1.  Fleck, S.J., and W.J. Kraemer.  Designing Resistance Training Programs,
2nd ed.  Champaign, IL:  Human Kinetics.  1997.

2.  Dudley, G.A., P.A. Tesch, B.J. Miller, and P. Buchanan.  Importance of
eccentric actions in performance adaptations to resistance training. 
Aviation, Space, and Environmental Medicine.  62:543-50.  1991.


James
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Date: Mon, 9 Feb 1998 13:00:10 +0530
From: dptraff@sansad.nic.in
Subject: a few questions

Hi,
I'm from India and this is the first time I am mailing in. I have been a
passive on this list for about a month and have been following HIT for bout
the same time. I have a 3 days a week sched. I go to the gym 2 days
Tue-Chest/Back/Abs  Fri-Arms/Quads/Calves/Abs and do free exercises at home
on Sun-pushups/pullups etc. All 1 set to fail. I am experiencing decent
gains. My ques are:
1) Not to spark off the aerobics debate again, but I used to play squash
which I stopped for fear of overtraining and becuz I heard that squash and
weights are the worst thing for your knees? Is this true? I have also
noticed a decrease in flexibility and endurance after I stopped playing. Is
there any way I can do both without overtraining?
2) I used to be overweight. I got rid of it by squash and a diet called
"natural hygiene". I dunno how many of you have heard of it
but u can run a search on the web. I lost weight immensely fast without
feeling tired,hungry or weak. My ques is for those who have heard about it,
does it go with  lifting weights? It's a pretty radical system but I can
assure you it works. I feel OK now but I'm still new to the game.
Thanx,
awesome list.
Himmat. (means 'courage' in Indian)

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Date: Sun, 08 Feb 1998 21:29:36 -0500
From: Bryan Kimble 
Subject: NASA

I was just wondering if anyone had any experience or advise concerning NASA
Power Sports or other RAW contests [no support equipment].
Yours in Christ,
Bryan S. Kimble
Ezra 7:10
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Date: Mon, 09 Feb 1998 19:21:38 -0700

From: "Curtis Clyde Button" 

Subject: Diet



I am a moderate bodybuilder who got to where I am today (5'8", 188lbs, approx. 20%bf)

by basically eating everything that came in front of me. I was just wondering how

do you control your diet? I mean how do I calculate what calories, protein, fat and

other stuff I'm putting in my body and what should I be taking in? Also what should

I eat? I am a self-professed dietary idiot. I know very little about nutrition. I

know basically what is good for me and what isn't but I don't know how much of it

I require. Can anybody out there help me? I would greatly appreciate any replies.



Thank you in advance,

Curtis Button

Newfoundland, Canada.




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Date: Mon, 09 Feb 1998 19:23:55 -0700
From: "Curtis Clyde Button" 
Subject: Nutritionally Impared.

I am a moderate bodybuilder who got to where I am today (5'8", 188lbs, approx. 20%bf)
by basically eating everything that came in front of me. I was just wondering how
do you control your diet? I mean how do I calculate what calories, protein, fat and
other stuff I'm putting in my body and what should I be taking in? Also what should
I eat? I am a self-professed dietary idiot. I know very little about nutrition. I
know basically what is good for me and what isn't but I don't know how much of it
I require. Can anybody out there help me? I would greatly appreciate any replies.

Thank you in advance,
Curtis Button
Newfoundland, Canada.



Free web-based email, Forever, From anywhere!
http://www.mailexcite.com
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Date: Mon, 09 Feb 1998 22:40:31 -0500
From: Sandeep De 
Subject: Re: Swiss Balls

> Date: Mon, 2 Feb 1998 12:35:13 EST
> From: DrewBaye@aol.com
> Subject: Re: Swiss Balls
> 
> Regarding Sandeep's suggestion that I elaborate on my statement about swiss
> balls being dangerous: it should be completely obvious why exercises performed
> on these things are dangerous. Performing an exercise without a stable base
> (whether that be the floor, a bench, or a seat in a machine) carries an
> increased risk of losing one's balance and becoming injured. It does not take

Of course. One can also fall on their ass underneath a squat bar, blow
out a knee during leg extensions and fall from a chinup bar permanently
implanted their training partner in a bodily crevice. There is a risk
associated with any training method. You can't ignore that. 

> an engineering PhD to figure this out. The notion that one must perform
> exercise in an unbalanced manner to address stabilizing muscular structures is
> also erroneous. See my article on Cyberpump for more on that.

I've read your article on Cyberpump, and plan to provide a counterpoint
based on Chek's reasoning and proof in the near future on this list. 


> Re: crunches over swiss balls. The same full ROM (range of movement) provided
> by performing crunches over swiss balls can just as effectively and far more
> safely be accomplished using a narrow flat bench.

Bzzt! Wrong. Bench crunches result in segmental hypermobility of certain
aspects of the sacral vertebrae. This is not a happy condition - when
parts of your spine spart moving more than they should. The abdominals
have a functional range of motion of approximately 30-40 degrees behind
the midline of the body but benches - because of their inappropriate
design - can allow for greater curves in the spine. This can result in
excessive pressure on intervertebral discs as well. Try doing crunches
lying perpindicular to a bench with a dumbbell, Andrew. I guarantee that
very same night your spine will feel rounded out, your abdomen protruded
and the lower portion of the spine will ache. This is the first step
towards segmental hypermobility.

In contrast; swiss ball provide uniform support throughout the range of
motion thanks to the circular and dynamic support provided by the ball's
inflation. It conforms to your back as pressure is applied. Risk of
segmental hypermobility is removed.

As you can see Andrew, there is more to the issue than what can simply
be discerned with a first glance. 

----------
Sandeep De
The Power Factory: http://geocities.datacellar.net/HotSprings/4039/
"We have enough youth. How about a fountain of smart?"
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Date: Mon, 9 Feb 1998 21:52:20 -0600 (CST)
From: lylemcd@onr.com (Lyle McDonald)
Subject: Re: ACL

>Date: Thu, 5 Feb 1998 05:57:18 EST
>From: JawDogs@aol.com
>Subject: Re: HIT Digest, digest #98
>
>Issue #1 -- RE: ACL Tear by Lyle McDonald
>
>There is, in fact, nothing wrong with doing leg extension exercises for knee
>rehab so long as there is no pain while doing the exercise. This goes for just
>about any exercise one does. The shearing forces that Mr. McDonald talks of
>can be controlled by controlling the speed of motion while performing terminal
>knee extensions.

And that is the key, 'terminal' leg extensions.  Shear forces from anterior
tibial translation really takes off near the bottom position of the
movement.  Still doesn't change the fact that co-contraction of the hams
during squats or leg presses, on top of being a more functional exercise,
ensures no anterior tibial translation.  As long as I can supervise my
clients at EVERY workout (not always the case) and ensure they don't go
into too much knee flexion during leg ext., I think leg extensions are
fine.  If I can't supervise the movement, I won't teach it to them.

>I have personally rehabilitated hundreds of knees using knee
>extensions (as well as leg presses, knee flexion, etc.) with tremendous
>success. For the most part, it is not so much what you do, but how you do it.
>I could say more, but Rob wants these posts kept short.

I've used terminal leg extensions to rebalance vastus medialis with vastus
lateralis as well (and fixed a lot of patellar mistracking, which
especially occurs in women) and fixed many a knee.  But only because most
people have recruitment problems with VM during leg presses and squats.
Once they've got strength rebalanced and can recruit VM, I"ll have them
drop terminal leg ext. and just leg press or squat.

Lyle McDonald, CSCS


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Date: Tue, 10 Feb 1998 10:07:11 -0600

From: "Mike Strassburg"

Subject: Re: HIT Digest, digest #100





Date: Wed, 04 Feb 1998 05:29:47 PST

From: "Brad Collins" 

Subject: Arm Training



Anyone want to share some thoughts and routines on arm training?



Mike: I use a very limited whole-body workout, so I only do one exercise

per muscle group. For arms my 2 favorites are: 2" thick-bar curls and dips.

Nothing fancy, just simple and effective. Concentrate on progression and

technique, leave the "every angle" stuff to the pump artists.





--------------------  10  --------------------

Date: Thu, 5 Feb 1998 05:57:18 EST

From: JawDogs@aol.com

Subject: Re: HIT Digest, digest #98

Issue #1 -- RE: ACL Tear by Lyle McDonald

There is, in fact, nothing wrong with doing leg extension exercises for

knee

rehab so long as there is no pain while doing the exercise. This goes for

just

about any exercise one does. The shearing forces that Mr. McDonald talks of

can be controlled by controlling the speed of motion while performing

terminal

knee extensions. I have personally rehabilitated hundreds of knees using

knee

extensions (as well as leg presses, knee flexion, etc.) with tremendous

success. For the most part, it is not so much what you do, but how you do

it.

I could say more, but Rob wants these posts kept short



Mike: JawDogs can you please go into more detail about rehab work. I have

chronic patellar tendonitis in both knees. I have been fighting with it for

the past 5-6 years. I finally gave up on squats about 4 years ago. I

currently do leg presses and have to lay-off sometimes due to pain. I have

access to a leg extension/leg curl machine and would be very interested in

learning about some exercises/techniques to strengthen my knee joint area.

Any help you can offer would be greatly appreciated.



Also, has anyone ever used a vertical leg press? I am considering

purchasing one for my home gym and would like to hear any pros or cons. I

am concerned about shearing forces on the knees. If you have used one of

these please let me know if you thought it worked your lower body

effectively and if you experienced any knee pain. Thanks.......Mike




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Date: Tue, 10 Feb 1998 09:40:35 PST

From: "Berserker _" 

Subject: exercise machines



What are your opinions on the following machines:



1. Hammer incline press

2. Hammer "Dorian Yates" row

3. Hammer behind-the-neck press

4. Cybex plate-loaded leg press

5. Icarian hip sled



I like the Cybex leg press. I've found that others such as Maxicam can 

potentially invite injury. The Cybex leg press has a great stopping 

mechanism, but the resistance curve is a little off at the top. This 

seems to be the problem with all their machines. 



thanks for the link to the Guild.









Berserker




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Date: Tue, 10 Feb 1998 13:46:09 -0800

From: Steve Skrabak 

Subject: HIT digest #100/Aerobics



>2)On one backpacking trip we took along a young football player from

our

church college group. Carrying a 50# pack, near the top of the first

pass (11,000+ ft.) he was exhausted and vomiting. Strength did not

translate to endurance.<



I'm not sure this poor kids experience was due to lack of conditioning

or strength. I believe it had more to do with ascending the mtn. pass.

Altitude sickness is a very serious condition. I would suggest this

evidence only proves that he climbed the pass without proper

acclimation, became sick, and had a crappy hike.



I do hope that this guy is not punishing himself with thoughts of being

out of shape, and that nobody told him he was. A young man does not need

that kind of false pressure on him. Please seek him out and let him

know, cause most kids remember things like that for many years.



Steve






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