This digest contains the following messages:

Date: Wed, 11 Feb 1998 08:46:09 -0500
From: Gary Bennett <74663.2777@compuserve.com>
Subject: natural hygiene

Himmat,

I'm not writing to give you advice, but to make a comment. Natural hygiene
is without a doubt the most complicated approach to eating I've ever seen.
I don't doubt that it's great for your health, but what a pain. To each his
own, though. 

I would wonder about your protein intake on this diet. While I think the
emphasis on protein in bodybuilding circles is probably overblown, I know
that it is tough for me to gain good weight on a vegeterian diet. Yes you
can get protein from vegetables, but there is certainly a question of
quality. I would guess that you'd need to add something like a whey protein
drink to your diet.

Best wishes,
Gary
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Date: Wed, 11 Feb 1998 10:43:51 -0500
From: Stephen Turner 
Subject: Aerobic conditioning or Altitude conditioning

>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.

Was the rest of the group experienced at hiking at this kind of high
altitude.  That sounds like WAY too much change.  A friend of mine is in
the early stages of planning a hike from Katmandu to Everest, and he
mentioned to me that about 1500 feet up, per day, is maximum, in order to
avoid altitude sickness.

Regards, Steve



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Date: Wed, 11 Feb 1998 13:32:49 EST
From: JawDogs@aol.com
Subject: HIT digest #101

Feb. 11, 1998
>From Fred Hahn (Jawdogs@aol.com)
RE: article #7 -- Lyle McDonald on ACL Tear

It appears that Mr. McDonald and I are in agreement, for the most part, on the
issue of knee extensions. I would like to make an important point about
anterior tibial translation during this exercise. The job of the cruciates is
to arrest tibial translation. Violently performing knee extensions will
violently translate the tibia forward and can lead to pain and possibly
injury. Gently beginning the movement will keep the forces on the cruciates
well within the constraints of safety. F=ma guys and gals, there ain't no two
ways about it. 

I can personally think of no better way to strengthen the ACL than to
stimulate it and challenge it, within the constraints of safety (speed of
motion) by using it in its most specific function -- arresting tibial
translation. The co-contraction of the hams is a moot point. The function of
the quadriceps is to extend the knee, period. 

Try this one on for size everyone: Try and contract your triceps as hard as
you can all the while co-contracting your biceps. Result: The harder you
contract your biceps the less your triceps contract. Think about this as
pertains to the quads/hams relationship.

As for VMO/VL rebalancing, muscles do not go out of balance. They are not like
car tires that need rotating every hundred miles or so. Muscles either get
weaker or stronger, period. You cannot selectively train one or the other more
than the other. This balance the muscles stuff is totally erroneous. Either
you present the entire quadriceps muscle with a full contraction or you don't.
If we do not present a stimulus to the entire quadriceps muscle (as in squats
or leg presses) than the entire quadricpes muscle will not fully strengthen.
It's not that most people have recruitment problems of VMO in squats in leg
presses, ALL people do. In the last 20-0 degrees in these exercises the leg
bones almost completely lock thus unloading the muscles and placing the
resistance over the infinite lever of the straightened femur and tibia/fibula
bones. That is why walking can be performed for hours and hours on end until
your feet blister. Walking requires very, very little muscular work. That is
why walking isn't productive exercise. It provides nothing in the way of a
positive stimulation to the muscular structures. If one walks for puposes of
meaningful and productive exercise, they are wasting their time.

If one wants full quadriceps strengthing one must perform knee extensions. The
equipment one uses is extremely important. Most knee extension machines are
almost completely worthless for their intended purpose. The protocol one uses
is also paramount to successful results.

I would like to pose Mr. McDonald with a challenge -- a challenge that I have
given to scores of physical therapists and doctors and one that has yet to be
met successfully. Please specifically define and describe the term
"functional." Specifically as it applies to what you wrote in HIT digest 101.
(Take your time 'cuz it ain't easy.) For example if a pure extension exercise
cannot be considered functional (here I assume the knee joint is not all alone
in the world of non-functionality) how would one strengthen the neck extensors
"functionally?" And if, for some reason, it does only apply to the knee, why?

When I was working at the Hospital for Joint Diseases, I remember having a
conversation with a PT who was saying that knee extensions were not
"functional' all the while playing catch with her patient using an 8 pound
rubberball who was standing on her involved (injured) leg on a trampoline with
her opposite eye closed to build her muscle memory and balance -- as if there
is A balance in the first place. To her, the potentially dangerous circus act
she was having her patient perform was functional I suppose. Really nuts. 

Every time we walk we perform knee extensions. The co-contraction of the hams
is irrelevant. When you kick a ball you perform knee extensions. To my mind,
saying that knee extensions are not functional indicates that the concept of
"functionality" is wholly unclear and rather muddy in the minds of the people
who say it. To me, if you can do it, whatever IT may be, it's functional. 

Yours in science,

Fred Hahn

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Date: Tue, 10 Feb 1998 23:51:34 -0800
From: "Mark Vidor" 
Subject: Re: Swiss Balls

Sandeep and other gurus,
     Please tell us exactly how you use a swiss ball to do crunches.  Do you
lay down on the ball with your back to it.  The back support issue
definitely makes sense,  and as I am a practicing dentist, I'll rely on the
health of my back for many years to come.
Also,  I've heard the term "Double progression" mentioned several times
referring to a training routine.  What does it mean?
Thanks

Mark






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Date: Wed, 11 Feb 1998 14:53:10 EST
From: FlexWriter@aol.com
Subject: Re:  Exercise Machines


In a message dated 2/11/98 5:32:55 AM, you wrote:

<>

Seems to put too much stress on shoulder and triceps and not enough on pecs.

<<2. Hammer "Dorian Yates" row>>

Superb piece of equipment.  One of the best lat/middle back developers out
there.

<<3. Hammer behind-the-neck press>>

Seems to strongly stress my rotator cuff and triceps at the expense of my
delts.

<<4. Cybex plate-loaded leg press5. Icarian hip sled>>

Never used 'em.  Never seen 'em.
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Date: Wed, 11 Feb 1998 12:38:48 -0800 (PST)
From: Daniel Yourg 
Subject: Arm Training

I obtained results of adding one-half inch to my upper arm measurements by
using the "GVT" approach.  I trained chest/back one workout, legs a second
workout, and biceps/triceps/shoulders the third workout.  I averaged three
workouts in a six day period, for four weeks.  My bodyweight remained the
same by design.  For the third workout I did ten sets of ten reps of
incline dumbell hammer curls, alternated with tens sets of ten reps of
decline lying straight barbell extensions.4-0-2 tempo on reps.  90 seconds
rest between
movements.  For the first three sets of ten I also alternated in dumbell
lateral raises and rear dumbell raises.
These workouts were also very demanding, and left me exhausted.  I lost
some bodyfat, gained lean muscle, while I retained the same scale weight.
I am 39 years old, 6'1" and 205 pounds. I am not new to
weight-training,
and have tried various programs. I was not on any supplements.  
Dan

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Date: Wed, 11 Feb 1998 17:28:53 -0600
From: "Robert L.Phillips" 
Subject: Harness squats

On the last  digest a taller lifter asked about alternatives to the
squat. I use the harness sold by Ironmind for hip belt squats and also
for standing heel raises. It is very comfortable and much safer when
training at home. My legs get a much more thorough overall workout, my
hamstrings especially get more stimulation than from regular back
squats. You don't get the overall workout that you would from the squat,
but for those of us taller lifters, the harness squat can easily
substitute and is much less likely to injure you. Add the deadlift to
that routine and you're gonna get very big indeed. You can make your own
harness if you want , as I did for a while, but the Ironmind harness is
only about $75 and is super to use. Plus it can also be used for hip
lifts, love them too.
Has anyone else used this exercise?

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Date: Wed, 11 Feb 1998 17:36:14 -0800
From: SAILOR@webtv.net (Ken Roberts)
Subject: Altitude sickness

In response to Steve's concern 

Actually, once he rested, had some bouillion, reduced his pack by 10
lbs. and learned to pace himself, he had a great time. He was new to
backpacking (I am not) and, like so many young Turks, thought he could
muscle his way to the top.  A genetically gifted kid who didn't have to
work hard to be strong, he admitted that he wasn't in "aerobic" shape. I
guess my point/conclusion is that strength does not eqate to endurance.
It's how you get to be strong that will influence your CV status.
And, by the way, I don't think he was too discouraged. He'll be joining
us again this summer for another of our leisurely Sierra strolls, 90
miles to Mt. Whitney. 
Ken 
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Date: Wed, 11 Feb 1998 10:33:33 EST

From: JawDogs@aol.com

Subject: Re: HIT Digest, digest #100



Date 2/11/98

>From Jawdogs a.k.a Fred Hahn

RE: Message # 2 by James Krieger 



There is a lot to say about what Mr. Krieger wrote so forgive me if my

statements sound all-encompassing and absolute. It's just easier to address

his statements in this way. 



First and foremost there is no evidence whatsoever that hyperplasia occurs in

humans. In other words, Mr. Krieger's contention that one must train in a

certain way in order to increase the amount of myofibrils is unfounded in the

scienctific literature. 



Almost as important is the issue of mitochondrial density. I'll say it again

-- density. Just because the density of the mitochondria is less in a

hypertrophied muscle does not mean that the amount is lessened. It's like

taking a pound of sand and putting it onto a small plate. The density of the

sand covers the entire bottom of the plate completely so that you cannot see

the surface of the plate. If you pour the sand onto a much larger plate, the

sand  spreads out and now it seems as though there is less sand. The truth

however, is that there is more plate. 



Therfore, increases in mitochondrial densities are observed in endurance

trained athletes due to muscular atrophy. This is clearly evident in the

ultra-endurance athletes. So let's be clear -- density has nothing to do with

total amount. Muscular hypertrophy does not decrease the amount of

mitochondria.



As far as muscular size is concerned, it appears that Mr. Krieger is completly

overlooking the issue of genetics. If Woody Allen was trained by Dr. Kraemer

and others of his ilk, he would not, let me repeat NOT become more muscular

than if he was trained by Mike Mentzer, myself or any other high-intensity

instructor. 



With all due respect, Mr. Krieger's biology regarding fiber type, protein

breakdown, neural adaptations, muscle "damage" as a result of training, etc.

are not quite correct. Put simply, if a muscle is stronger it must be larger.

It certainly can't be smaller and it can't remain the same so...  If we take

Mr. Krieger's logic a step further, he is essentially saying that it is

possible to increase the size of a muscle without increasing its strength. The

body is not this illogical. It would not increase the thickness or size of the

fibers for no useful purpose. If a person's  biceps increase from 15 to 15 1/2

inches, that persons biceps are not just larger, they are also stronger. 



We must also keep in mind that if your diet is controlled calorically over a

period of several months you will become leaner -- much leaner if you are

strength training properly. My biceps once went from 15 1/2 inches to 15 1/4

inches but my body fat went from 24% to 16%. I did not lose muscle, I lost

fat. This is a common scenario in a lot of trainees. They think they are

shrinking muscularly but they are not. 



The hypothetical scenario of the body builder getting stronger and not more

muscular relates to the last statement and also has a lot to do with the fact

that most body builders after the first year of training do not get stronger.

They are benching the same 350-370, squatting the same 450-500 year after year

after year.



As far as neural degradation is concerned, if you already know how to ride a

bike you could wait 20 years before ever getting on one and once you did, off

you'd go. It does not take very long at all to adapt neurologically to any

strength training exercise, maybe two sessions. An personal observation

happened last summer when I stepped into thwe batting cages at Chelsea Piers

after not having hit a fast-pitched baseball for oh, say, 15 years since I

played in college. It took me literally 2 or 3 swings and I was belting hard

line drives all over the place. (OK I'll be honest -- I went into the 80 mile

an hour cage not the 90 -- but most college pitchers throw 75-85 mph tops.)

Neural adaptations are not that significant after the first few sessions. 



Sincerely, 

Fred Hahn







.








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Date: Thu, 12 Feb 1998 13:15:04 -0500

From: "Tom" 

Subject: Deadlifts and Squats Intensity





>>I'm with you, Jack.  I absolutely love training.  The pure brute sensation of

feeling my muscles overcome a heavy weight.... the sense of accomplishment

that comes from setting a new PR... the pump... the knowledge that when I

complete a set of squats or deadlifts to failure that I've just done something

few can force themselves to do.  Training is never a chore for me (except,

maybe for the last few weeks before a contest), it's a pleasure, and I CAN'T

STAND IT when someone in the gym gives me that "poor pitiful me" look and

whines that he's glad he's almost finished or that he hates being here, or why

does he subject himself to this torture (yeah, like he's even working out

hard!), or similar sentiments. <<





I also have to agree. I used to think I was training hard when I would complete that last rep and put the weights back on the hooks. Now I think I am training hard when the bar is on the floor and so am I. I personally love Deadlifts and Squats being the two exercises that I can have my body give it all from head to toe. 



When I started lifting in July/97 I thought that I would never consider shaving off the hair on my chest and abbs. Well my love for bodybuilding has over taken this and I found myself shaving off my hair on my chest and abbs. I must say I really liked the results. It sure does allow for much better looking definition. A friend of mine has a nice camera and I had him take a few shots of me. I am not very big in size but for my short time lifting was very pleased with the results. 



I have always added things on my web site that are of interest to me and thought It was time to add some bodybuilding stuff. What I have done is put up my training logs on the site. I have the past 4.5 weeks on there and have dropped my BF% from 10 to 7. Anyone who happens to have a look at my training logs and routine that has any comments please leave me some email. I am always interested in ideas and opinions from people experienced in the field. I have some pictures of me doing a squat and deadlift if anyone sees my form is wrong please let me no since I have never actually had anyone look at it. I tried when I was new in the gym but even then I could tell they where just guessing. 



I have some pics up on the first page showing my face expression on the last reps of a heavy set of Squats, then me on the floor right after. I was trying to show intensity in a workout the way I set them up on the page. 



The section I have called Tom's Gym the URL is http://www.golden.net/~tomb/weight.html .



Tom



tomb@golden.net

Tom's Gym

http://www.golden.net/~tomb/weight.html

"Attack every rep with enthusiasm...

as if your survival depended upon it."




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Date: Thu, 12 Feb 1998 13:35:20 -0500
From: "Tom" 
Subject: grip deadlifting

>>3)  I have found that higher reps [15-20] with good form produce better
results in size, not necessarily with strength.  I use wrist straps because
my grip strength will give out before that.>>

When I started deadlifting I was loosing my grip at 8 reps of 140lbs. I
asked a number of people about using straps and they all said not to just
keep going till you loose your grip and eventually you will not loose it
anymore. I also started using Chalk. Now today I never loose my grip before
failure lifting 255. It did not take long for my grip to become strong. The
chalk helped a great deal as well.


tomb@golden.net
Tom's Gym
http://www.golden.net/~tomb/weight.html
"Attack every rep with enthusiasm...
as if your survival depended upon it."

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Date: Thu, 12 Feb 1998 16:55:58 -0500 (EST)
From: "R.A. Onufer" 
Subject: ABCDE diet

	I read some real positive comments about using what was called the
ABCDE diet for gaining mass. What is this diet? What does it consist of? I
haven't heard about it
Roy

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