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#1. Can I post this? - from cpetko@notes.cc.bellcore.com
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Date: Thu, 12 Mar 1998 22:33:50 -0500 From: cpetko@notes.cc.bellcore.com Subject: Can I post this? Rob: I am looking for a few pieces of equipment. Would you post the following to the HIT Digest or is there a rule prohibiting this sort of post? In any case, thanks. ======================= I am looking for a few plate-loading Nautilus or Hammer Strength pieces for my home gym, specifically a pullover and row. Nautilus "Leverage" line preferred but not required. I'd like to see and try any pieces before purchasing them, if possible. I'm located in the northeastern U.S. Please respond to: cpetko@fast.net. Thanks. =======================
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#2. HIT Training - from Raynham, Mike
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Date: Fri, 13 Mar 1998 09:21:13 -0000 From: "Raynham, Mike" <MD-Raynham@bdp.co.uk> Subject: HIT Training Hello folks, I have just started (two weeks ago) a HIT routine. Amazing! Just one set for each exercise, sounds easy I thought. How wrong can a person be. I have done four workouts over the past two weeks, and they have been the hardest, and I think the most productive, workouts I have ever done. I have discovered muscles I never knew I had, and found a new definition for 'knackered'. I am now a convert, and am going to stick with my current routine for six weeks, then evaluate it, and maybe change it where necessary. Thanks for the mailing list, the web page, and all the information I have gained from these, the readers and participants. If there is anyone out there reading this, who is not currently doing a HIT routine, I can strongly recommend it. Be prepared for the hardest workout you have ever had though! Cheers, Mike Raynham Central IT Building Design Partnership UK
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#3. MIKE MENTZER - from Mike Strassburg
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Date: Fri, 13 Mar 1998 09:24:10 -0600 From: "Mike Strassburg"<MLSTRASS@hewitt.com> Subject: MIKE MENTZER I just want to share something I recently read on the Mentzer website. I believe it's one of the most profound statements about training I've ever read, so I wanted to make sure everyone on the list got a chance to see it. Here it is: "The question you should be asking yourself is not how much exercise do I need, but how little do I require" After rereading it several times and seeing how it compared to my own training beliefs, I think I've found a major flaw in my HIT routines. I started training HIT style about 2 1/2 years ago, and have made decent progress. Much better than the high volume crap that I wasted many years of my life on. But I still never felt that I got out of training what I put into it. Inevitably I would start adding exercises to hit all the small muscles or I would keep adding training days. Usually I was in the gym 2-3 days per week, training to failure at each workout. Systematic fatigue was something I never really considered (actually I did, but I still had this desire/need to be in the gym 2-3 times per week), so while my actual workouts were good basic routines, I was still doing them to often. Then I switched to training MON-WED-FRI (rotating between weights and cardio). This way I was "only" lifting 3 times every 2 weeks, same for the cardio. I still never took into account the fact that I was pushing hard 3 times per week. You can still overtrain with sensible abbreviated routines!! Another gem from Mike's site: "You must understand that the workout does not actually produce muscular growth. The workout is merely a trigger that sets the body's growth mechanism into motion. It's the body itself that produces growth; but it does so only during a sufficient rest period." Now for the revelation, at least for me it was. I was reading the article "Peak Shape at 60" by Clarence Bass and was very enlightened by his views on overtraining and how his current routine combats it. Clarence has gone to 2 sessions per week: 1 weights & 1 cardio. He trains 1 set to failure on an abbreviated routine and also does the 20/10 sprinting intervals on cardio day. I believe that this frequency is perfect for me, and for many others. I've spent most of my training career proving how much exercise is to much for me, now I'm going to try and see how much is just right (or even a little on the side of undertraining). I'm going to do a 6 month experiment using the 2 days a week program. I'll be tracking poundages, reps, Heartbeat during cardio, and any other info I feel relevant. Each month I'll submit a short post to chart my progress (or lack of), and any info I learn along the way. If anyone else is using a routine like this, I'd like to hear your opinions/discoveries, positive or negative. Thanks......Mike
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#4. protien sources - from R.A. Onufer
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Date: Fri, 13 Mar 1998 12:23:33 -0500 (EST) From: "R.A. Onufer" <onuferra@muss.CIS.McMaster.CA> Subject: protien sources I've read about how whey protiens are better utilised/absorbed by the body than protien from other sources. They are supposed to be higher in Branch Chain Amino Acids. Is there any truth to this? What are the differences between whey protien and that found in natural foods like chicken, rice, soybeans and milk, in regard to their efficiency and % absorbtion by the body?
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#5. embarking on superslow protocol - from Jarlo Ilano
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Date: Sun, 15 Mar 1998 22:42:24 -0800 From: Jarlo Ilano <jilano@ups.edu> Subject: embarking on superslow protocol I don't know if this qualifies as interesting enough to post on the digest... but anyway, I've recently begun a trial of superslow training at a facility in seattle (Ideal Exercise). This is the first time I have endeavored to use a personal trainer to assist me. Mostly because I felt that most trainers out there had nothing to offer me that I do not know already... But in the spirit of the Zen parable which states that you must first empty your cup before it can be filled with new knowledge.. I have decided to give superslow a try. As it is an investment of time and money (which i seem to have little, as a student) I thought it might be interesting to share some experiences with this digest group. Currently i am ~ 155# (at 5'7") down about 10 pounds from my best weight and am looking for this protocol to help me gain this weight back and add 5-10 on top of it. I can tell you that the first session was an eye-opener to say the least, I am quite used to training to concentric muscular failure, but was not really used to pushing the extra 10-15 seconds on the last rep, and also I was not really a fan of no warmups and often to short breaks between exercises, thus moving quickly after failure on one exercise to the next really kicked my butt. The pump I experienced after this trial session was great, one of the best I have ever had, and seemed to last for a long period of time (over an hour to two), which is interesting to say the least. I would like to update this digest group on some of the experiences I am having with this protocol (If Rob deems it appropriate discussion material). And perhaps the first thing I would suggest to those on the list that carry an exercise to concentric failure, if you don't already try and engage that extra 10-15 seconds struggling against the weight, I am sure that is what lead to the increased muscular fatigue and "pump" that i had experienced. Well just thought I would share this with you all. Jarlo Ilano Student University of Puget Sound Graduate School of Physical Therapy Tacoma, Washington