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#1. Re: HIT and Periodization - from Sonofsquat
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Date: Sun, 1 Mar 1998 14:35:02 EST From: Sonofsquat <Sonofsquat@aol.com> Subject: Re: HIT and Periodization << Is there research comparing the results of HIT to periodized training? Is there a way to periodize a HIT routine? I have seen better results through periodization than through anything else. Also, can anyone give me a summary of HIT philosophy? >> I find it disheartening that these two are still being compared! Allow me to answer the second question first: YES! HIT can be periodized! While not a big fan of the HIT methods, HIT is periodized when your focus on weights, reps, sets, recovery days and other forms of physical conditioning (running programs, hill training, aerobic exercise, etc.) are changed. This is all periodization (by my own definition) is all about: changing your routine periodically to avoid overtraining, undertraining and staleness! In the world of athletics, periodization is much more complicated because there are specific athletic goals which must be meant (I won't go into that -- unless anyone would like a private dialog on the subject). As for HIT vs. Periodization studies, long ago I offered some studies on one set to failure training vs. multiple sets.... I will re- open this offer... Email me a request! Overview of the HIT philosophy... I think Rob SPector's HIT faq on CYBERPUMP is a good place to start... Don't agree with all of it, but it's pretty complete! Fred II
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#2. Eas Andro-6 - from Kevin Knoop
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Date: Sun, 1 Mar 1998 20:02:59 -0800 From: "Kevin Knoop" <kevin@ct.lia.net> Subject: Eas Andro-6 Has anyone tried the new supplement from EAS - Andro 6? If you have what type of gains did you make? Any comments on Andro 6 , it sounds fantastic. Thanks Kevin
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#3. Preventing sprained ankles - from Jeffrey Hall
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Date: Tue, 13 Jan 1998 12:25:19 -0800 From: Jeffrey Hall <chainsaw@cs.stanford.edu> Subject: Preventing sprained ankles Howdy, First off, I'd like to thank everybody who responded to my deadlift question a few posts ago. I got a lot of great feedback and have been doing deadlift as one of the main lifts in my workout for a few weeks now, and making great progress. My new question is about spraining ankles: I play a fair amount of basketball and I seem to be constantly spraining my ankles. I have been wrapping them with in hopes of preventing a sprain, and while this helps, I still manage to sprain one or both ankles. Does anybody know of any ankle-specific exercised I can do to strengthen them? I naively thought that doing calf raises would help, but it hasn't. Maybe somebody has REALLY hurt their ankle and could share their physical therapy process. Thanks. Jeff __________________________ Jeffrey Hall chainsaw@cs.stanford.edu (650) 497-4246 First Rule of History: History doesn't repeat itself -- historians merely repeat each other.
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#4. Re: HIT Digest #109 - from jon and stacy ziegler
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Date: Mon, 02 Mar 1998 08:22:27 +0000 From: jon and stacy ziegler <rutger1@jps.net> Subject: Re: HIT Digest #109 Hello eveyone! The question has come up about BP and the BP monitor with a concern toward upper arm size. Now I'm not a doctor but I have experienced this situation. A few years back I went to the doctor for a couple of things, I don't remember exactly what. What I do remember was the nurse coming unglued when she took my blood pressure. It was something like 150/100. I thought I was dead on the spot. Then I'm sure it sky rocketed again just because of the sudden stress of the sudden crisis. I wasn't seeing my normal doctor at the time and the physician on duty almost immediately suggested medication. I said no. A few weeks later I went back to my normal doctor. The nurse came in and took my BP. It was up. Again about 145/90-100. She said she would be back, left, and a few minutes later walked in with a different cusp. Slapped that baby on and took my BP a second time. This time it was 120+/80+. The nurse then informed me that the average BP cusp (including the auto ones at the Supermarket) are made for arms 13 inches and smaller. Of course if there is a doctor out there who can help us, please do. So be proactive with your doctors and BP cuffs. Jon Ziegler
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#5. CKD Safety Question - from John Vormbaum
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Date: Mon, 2 Mar 1998 10:12:20 -0800 From: John Vormbaum <johnv@TRATNET.com> Subject: CKD Safety Question I have a question regarding the CKD: I've read that Ketogenic diets have a potentially dangerous effect on blood potassium level. From what I understand, the potassium level seesaws; in the early part of a CKD the level increases dramatically--this is followed by a dive and potassium levels get very low. The impact of low potassium levels includes severe cramping and sometimes heart arrhythmia. I'm considering a CKD but am a little edgy about potential dangers. Has anybody experienced adverse side effects from following a CKD? Thanks, John Vormbaum
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#6. Re: ABCDE Diet #105 - from SFarrin261
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Date: Mon, 2 Mar 1998 13:38:24 EST From: SFarrin261 <SFarrin261@aol.com> Subject: Re: ABCDE Diet #105 Hi just wanted to throw my 2 cents in regarding the ABCDE diet post on HD #105. First off I must say that I really like the diet for 3 reasons: 1) Its Simple as in K.I.S.S. type simple - 2 Weeks stuffing your face then 2 weeks not stuffing your face. 2) Its easy - Even I can suffer through 2 week cycles at either extreme knowing that the next cycle was just around the corner 3) It works for me - I have not gained mass this fast since I was a toddler. Lyle you brought up some interesting points in your post that raised some questions and comments regarding your view of this diet. I'm hesitant to comment on your post because I am positive you know more about nutritional science than I do, so go easy on me when you shoot me down. In #105 you Stated that " The queston in my mind is just how quickly the body can put on muscle." I vaguely remember a figure of 1/2 lb. of muscle per day being quoted in the Colorado Experiment with Author Jones and Casey Viator. Now granted it is a commonly held belief that Casey was "juicing" at that time but we would all have to agree that juicing then is nothing in comparison to what it means today. Have you seen any studies that corroborate or conflict with this 1/2 lb. per day figure. In talking about studies on LBM gain you stated " Typically they measure changes in fat mass and lean body mass (LBM). Well, LBM includes water and glycogen. I suspect that the major changes in LBM seen with alternating periods of under and overfeeding are due to cycling on and off of glycogen and water." My understanding is that muscle cells are a major storage sight for glycogen and water and if the lean body mass keeps going up each cycle then in order for glycogen and water to be the major reason for LBM increase wouldn't they eventually need more places to be stored, or is my understanding flawed as to where the glycogen and water composing the LBM are stored. I am aware that fat cells carry an abundance of water as well but that could not be considered LBM. You stated regarding the dieting phase: " ... was far too low in calories suggesting 8 cal/lb which is near starvation. I consider 10-12 cal/lb as the absolute low cutoff point for calories while aiming for fat loss. Anything lower and you get loss of musle and a slowing of metabolic rate." I agree. I did try it his way for a while but I wasn't gaining as I liked. So I went back and evaluated what had happened when I had gained the most rapidly on this diet. I had been sick for about 2 week prior to starting the High Calorie phase. At that time I couldn't eat a lot without getting sick, and I ended up taking in about 12 cal/lb. When I finally got to the high cal. cycle gained 11 lbs. in that 2 weeks granted 4 of them were a come back. I just tried that style of low cal phase and jumped another 7 lbs. this past high cycle from my previous high. I will acknowledge that this is not all muscle but there definitly larger measurements at the leanest parts of my body as well as a slight increase in the "not so lean" areas. But I don't know of a large body builder who doesn't do this kind of indiscriminate mass gain then cut up kind of thing. In other word you would hardly recognize them as a body builder in the "off season" rather as just a big guy. Lastly, regarding the legitimacy of the diet, you stated " The fact that Muscle Media came out with two supplements to support this diet about a month later further leads me to believe that it was more marketing ploy than physiological fact." While what you state could be true, I think it is more likely that being an effective business man (and he is) he probably just jumped on an opportunity, thus making him an opportunist as opposed to a conspiritor. Either way If the diet is efficacious it stands on its own, if it sucks... well it just sucks. God Bless - Sean
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#7. RE: Subscribing to the Digest - from Marween Y. Ibanez
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Date: Mon, 2 Mar 1998 10:52:37 -0800 (PST) From: "Marween Y. Ibanez" <hdstud@seattleu.edu> Subject: RE: Subscribing to the Digest I was wondering if you have anything on "Mike Mentzer" or "Arthur Jones" I am really interested in their type of H.I.T .
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#8. Targeting lat width and bicep altitude - from SFarrin261
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Date: Mon, 2 Mar 1998 14:55:30 EST From: SFarrin261 <SFarrin261@aol.com> Subject: Targeting lat width and bicep altitude Im looking for a little help in the biomechanics of some exercises. I've read for years about concentration curls increasing bicep peak and wide grip chins/ pulldowns increasing latissimus width. These are my two major weaknesses. My concern Is is there is any logical reason why these two exercisese would produce those desired results over exercises that gave better stretch and resistance over a fuller ROM ie. close grip pull downs/ chins and machine preacher curls. The reason I just dont do them is that I do a HDII style work out so I really only have room for 1 multijoint lat exercise and 1 bicep exercise. Consequently I want to make sure I am doing what is most effective. I am gainin about 1/4 inch per month in arm size right now, but my bicep is just thick not really peaky. And I gain in strength on the pulldowns each month but I have the same problem as with my biceps, they are really thick but hardly any width. If these exercises are truly effective in these areas can annyone explain how it is so. Thanks in advance, God Bless - Sean Farrington
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#9. Re: HIT Digest #109 training while dieting - from James White
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Date: Mon, 02 Mar 1998 16:18:24 -0800 From: James White <jimwhite@erols.com> Subject: Re: HIT Digest #109 training while dieting > At present I feel as though a good approach is to maximize points in the > training cycle where protein synthesis is likely to be greater than > protein degradation through gluconeogenesis or whatever other mechanism > (i.e. postworkout). One cannot expect to be "anabolic all the time", I > suppose. Thoughts? > > Recently I've taken to experimentations in postworkout nutrition (based > on the research I've read on glycogen supercompensation, protein > synthesis and glycogen synthesis rates postworkout). Interesting stuff. > The majority of the studies indicated that glycogen synthesis and > retention was extremely high with large postworkout intakes. Not rocket > science, I know. The interesting point is that even with modest training > volumes (i.e. 8 sets per workout), extremely high carbohydrate intakes > postworkout did not lead to fat storage but rather to glycogen > supercompensation. I find this very interesting. That is indeed interesting. While it does seem obvious that we as a species would not have survived long had we not developed some mechanism for adapting to moderate (and even extreme) environmental stressors, what your assertion suggests is that training per se is capable of bringing about nutrient repartitioning. Wile I would be speculating to suggest a mechanism (and perhaps someone else on the digest knows this) it is intuitively appealing to suggest that the biocemical changes brought about by resistance training are altering the internal biochemical environment in such a way that there is a "critical window" in which glycogen replenishment and protein synthesis are at their maximum. If a large carbohydrate > intake - almost 200 grams over 2 hours - results in almost whole > glycogen storage and very little fat storage, this might imply that one > of the reasons people simply don't put on weight is lack of enough > nutrients in a postworkout meal. With higher volumes, this effect is > amplified. Consequently the body goes more and more catabolic to augment > blood glucose levels and as such protein degradation starts to overcome > potential protein synthesis. What is interesting is that the requirements for glucose and the inslulin response are augmented by the hormone epinephrine. During training, if it were not for this chemical, we would reach hypoglycemia before we would be able to produce replacement glucose, by whatever mechanism. The liver simply couldn't keep up with the energy demands. It may be (again, speculation) that epi is also responsible for the findings you cited earlier. If I'm not mistaken (and if I am, my instructors will hang me :->) all the adrenergic receptors are g-protein coupled receptors, mediating the production of cAMP. The effects of cAMP on cell function are so varied that the term "biochemical cascade" is often used to describe them. > At present I'm using 200 grams of cho from maltodextrin coupled with > 30-50 grams of whey hydrolysate protein and 1-2 L of distilled water. > Intake takes place over 1.5-2 hours postworkout. There is data > indicating that the size of meals does not influence glycogen > replenishment at all (i.e. eating a lot of carbs or spaced over time, > doesn't matter) but I don't think I can let go on that one. That's why I > buffer the intake...I'm still not convinced that it's impossible to > store bodyfat postworkout, despite heightened ability to process > nutrients. > I would certainly be interested in what that data was, exactly, and how valid the conclusions drawn from it were. I'm not sure how well the physiology is understood at this point, so I would also play it safe. > On a non-ketogenic diet, this is a bad situation - no argument. On a > ketogenic diet, I don't think I can agree. Glucagon isn't necessarily a > bad thing considering it is one of the primary hormones that activates > lipolysis. Insulin levels are also inversely related to epinephrine > levels - another critical hormone in activating lipolysis (and > consequently fat oxidation). Fat oxidation rates have been shown to be > higher on a ketogenic diet than a carbohydrate centered diet. Agreed. I thought after I submitted my post that I should have prefaced it with "Assuming the typical case in which calories are restricted below maintenance without any change in macronutrient ratios". Actually, I believe the typical scenario calls for hi carb, moderate protein, and little to no fat. A recipe for disaster, IMHO. > bodies (acetoacetate and 3-hydroxybutyrate) become the main substrates > for the brain. The brain can only use two substrates - glucose and > ketones - hence it is possible to fuel the brain and lose fat very > effectively. Nitrogen retention has been shown to be demonstrably higher > on a ketogenic diet than on a low fat diet which is generally indicative > of the amount of lean body mass being retained by the body. > > Through cyclical manipulation of macronutrient intake I feel as though > you can pull off gains in LBM on a cyclical-ketogenic diet while losing > bodyfat. Although the reason why this works is more due to the fact that > metabolically you change the way the body processes nutrients more than > anything else. Again, agreed. In fact, my own experience supports this, as I have much difficulty ridding myself of bodyfat. If I restrict calories even 10% below maintenance, I begin to notice declines in performance, usually beginning with achieving less reps than the previous week (holding all other parameters constant, of course). The only way I have found to lose fat while maintaining muscle/strength (and even gaining muscle/strength) is to do the CKD. Of course, I believe I am one of those for whom this type of regimen was developed as there is a history of insulin related problems in my family, I have always had to struggle with keeping off bodyfat (undisciplined as a child in my eating habits -- damn twinkies), and I am rapidly approaching middle age. Thanks for the response. As I believe that nutrition is the most often neglected but probably the most critical component in achieving training goals, the subject deserves more attention that IMO it gets.
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#10. Re: HIT Digest #108 - from LFeld49371
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Date: Mon, 2 Mar 1998 22:50:30 EST From: LFeld49371 <LFeld49371@aol.com> Subject: Re: HIT Digest #108 In a message dated 98-02-27 21:26:34 EST, by: Irondog <jwhite4@osf1.gmu.edu>writes: <<This issue of building muscle while losing fat was asked on an earlier digest, but I have not seen much discussion on the topic. However, I think it an important issue to address. Your assertion that it is absoulutely possible to gain muscle while losing fat seems at odds with what is known about the biological processes involved. >> You obviously are well schooled in biochemistry. However, I think there is a very important variable you may be overlooking....an individual's body composition. I can understand that for the reasons detailed in your post someone who is let's say, at 7% body fat, and is trying to build muscle while on a reduced calorie diet would not be able to do so while losing fat. But do the same processes apply if the subject is someone who is over fat(let's say greater than 25%), and overweight???? I think not. LCF
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#11. Crunches - from richard_kwiatkowski@ibi.com
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Date: Tue, 3 Mar 1998 08:04:20 -0500 From: richard_kwiatkowski@ibi.com Subject: Crunches Hello, I have been doing a sample HIT workout, from the FAQ, for about two weeks. I have been doing one set of each exercise, but I am confused about crunches. Should I do one set of crunches, and if so, what is a good abdominal exercise? Thanks for your help, Rich
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#12. Androstenedione - from Kevin Knoop
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Date: Tue, 3 Mar 1998 19:06:51 -0800 From: "Kevin Knoop" <kevin@ct.lia.net> Subject: Androstenedione I have never used Androstenedione before. What type of gains can I expect to make? Is it really worthit?
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#13. Reply to Hit Digest 109, #8 - from bszymanski@minolta.com
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Date: Tue, 3 Mar 1998 15:45:49 -0500 From: bszymanski@minolta.com Subject: Reply to Hit Digest 109, #8 Reply to Hit Digest 109, #8 -- Training While Dieting. Sandeep, regarding your post-workout meal, I see you've eliminated the high-glycemic fruit juice and use the slower-release maltodextrin exclusively as your carb source, plus the 30 - 50 grams whey protein. Why did you drop the juice? Isn't the high-glycemic juice necessary for immediate replenishment? Bill