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#1. More about specificity from the late 80's - from PRSNLFTNSS@aol.com
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Date: Sun, 7 Jun 1998 19:13:10 EDT From: PRSNLFTNSS@aol.com Subject: More about specificity from the late 80's More about specificity. Specificity of overload is one of the most important principles of resistance training. Accordingly, the bodies neuromuscular mechanisms only adapt (anatomically and physiologically) when the stress imposed is beyond that to which the systems are accustomed. Theoretically, from a resistance training perspective, "one gets what they train for" (e.g., strength training begets strength, endurance training begets endurance), and that "maximal effort performance testing (under a given set of conditions) is synonymous with specificity training and vice versa". That is, the effects of acute bouts of a given type of exercise influence the nature of the training effects. So that one can not avoid inferences to training when acute effects are evaluated. Thus, the principle of specificity suggests that conditioning exercise should be prescribed and performed only after careful identification of the purpose and goals of training (Anderson and Kearney, 1982; Eddington and Edgerton, 1976; Edgerton, 1981; Ikai, 1973; McCafferty and Horvath, 1976). From a muscular fitness perspective, goals to be considered include the development of strength, speed, endurance, and power-output. The interrelationship between these components of muscular fitness is illustrated on a three component, strength (force), speed (cadence), endurance (duration) continuum. Once the fitness goals have been established, prescriptions should be made in terms of the force (% 1RM), velocity (cadence), duration (repetitions), range of motion, and intensity and volume for a given mode of exercise. In the domain of resistance training, the specificity concept has often been paradoxically neglected. For example, Nautilus Sports Medicine, (circa 1970-1990), Darden (1973), and Riley (1977) have recommended that a "2/4" exercise cadence be universally prescribed, regardless of the goals of training; relatively speaking, during the 2/4 paradigm, the exercisee performs a slow concentric muscle action for 2 s followed by a super-slow 4 s period of eccentric work. These proponents argue a single set of "2/4" count exercise, in conjunction with a load permitting a repetition maximum, elicits optimal adaptation in strength, speed, endurance, and power. Considering the available literature and the enormous body of empirical evidence available in in sport (i.e., track & field, weightlifting, & powerlifting), the HIT prescription overlooks potential differences in training goals and the ramifications of the specificity principle.
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#2. Re: HIT Digest #155 - from DejaGroove@aol.com
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Date: Sun, 7 Jun 1998 23:31:43 EDT From: DejaGroove@aol.com Subject: Re: HIT Digest #155 Andrew wrote: "Also, the biceps play a role in shoulder flexion, which occurs during a chest press. Considering that Eric performed front grip pull downs and arm curls immediately prior to chest press, with no rest in between any of the exercises, and considering the role the biceps play in shoulder flexion and horizontal adduction, it is not surprising that he would have felt them to a significant degree during that exercise." My understanding is that while the long head of the biceps crosses the shoulder joint and is therefore a flexor of this joint, it is a weak flexor and actually helps in flexion only once the anterior deltoid is fatigued The same would be true of horizontal adduction. The biceps is, I believe, an auxillary muscle, concerning shoulder flexion/horizontal adduction. Were any deltoid exercises performed prior to the chest press? Eytan Koch, CSCS
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#3. Thanx for all the input! - from Eric Deaton
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Date: Mon, 08 Jun 1998 06:43:59 -0600 From: Eric Deaton <Eric.Deaton@lmco.com> Subject: Thanx for all the input! Hey, HITters! Yeah, it's me. The firestarter about being new on the SS scene! First off, I want to thank everyone who contributed to what I have done. I just want everyone to know that I have been back to train with Andrew twice since my last post and after waiting 2 weeks to take measurements on my arms have kept 1/2" on them. Yeah, I know that the biceps will slowly dwindle for days after a solid workout(note I did NOT say pump) because of blood build up, but I think that the gains are here to stay. They will also be built upon from here. I have also noticed a fairly dramatic change in the thickness of my back, chest, legs, and shoulders. I can't offer dimensions on those parts as I have not done measurements for them. That will be fixed this weekend as Andrew and I will start a log of measurements to track growth. Rob, I am sorry but I kinda have to do this. Diesel93 ask if I had ever made any gains. Diesel, does 85 lbs over the last 14 years, all natural, sound like gains to you? [This was acceptable..well, obviously, or I wouldn't post it. My only point was questioning whether someone else's gains are "real" or not CAN be deemed as a personal insult. Not the word "can". And read past digests if you need clarification on this issue. --Rob] Looking to learning more! Eric Deaton Eric.Deaton@lmco.com
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#4. Creatine -- again - from Jeff Ventura
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Date: Mon, 08 Jun 1998 9:57 -0500 From: "Jeff Ventura" <Jeff.Ventura@ms.cmsconnect.com> Subject: Creatine -- again Lyle, I am in no way beseeching that creatine itself caused the renal failure of the two gentlemen in question. When I posted this to the forum, I just wanted to relay an opinion about creatine from a highly-respected MD in my area. I tend to agree with you, Lyle, in that creatine alone was not responsible for the kidney problems I mentioned. Most likely, the problems arose from a consistently high dosage with (seeming) inadequate hydration. And once again, no steroids were detected at the time of testing (when the kidneys were in their worst condition), but that does not preclude the notion of steroids being used earlier, before the renal situation manifested itself. Myself, I'm back to using creatine @ 5 g. per day, 5 of 7 days per week. Thanks for all your input. Jeff Ventura "Where is Bart, anyway? His dinner's getting all cold and eaten." -- Homer Simpson
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#5. Re: superslow and breathing - from Michael Meadows
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Date: Tue, 9 Jun 1998 10:31:13 -0400 From: "Michael Meadows" <meadows@mvps.org> Subject: Re: superslow and breathing >From: Jarlo Ilano <jilano@ups.edu> > > A tenet in superslow philosophy is that breathing should not be >synchronized, breathing should be natural with great effort made >to not hold the breath. The implementation of valsalva, will cause >a large, albeit temporary, increase in blood pressure, which is >very dangerous. Valsalva...hmmm, I had to look that one up. According to my dictionary it means "the inflation of the middle ear by closing the mouth and nostrils and blowing so as to puff out the cheeks." Somehow I don't think that's what you meant. <g> It would be great if I could inflate my biceps that way! Did you mean to not hold the breath while lifting? >I doubt if there is any real reason for synchronization of breath in >strength training, as opposed to strength demonstration. According to what I've read, one exhales on the concentric to prevent holding the breath (and, I assume, because it's easier than trying to inhale at that point) then inhales on the eccentric to prepare for the next concentric/exhale. >If thinking of anything about breath, short shallow breaths, >much like (don't laugh) lamaze training I got several private emails with the same advice. (Thanks everyone!) So I tried a 10-1-10 SS workout with free weights the other night. I'm not sure I like it. 2-4 seems more psychologically satisfying. Moving so slowly felt unnatural Michael
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#6. Prior training - from Eric Deaton
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Date: Tue, 09 Jun 1998 07:46:02 -0600 From: Eric Deaton <Eric.Deaton@lmco.com> Subject: Prior training Hey, Lyle! No, don't mind the question at all! The only dumb question is the one you don't ask, right? You ask me what training regime I was aspiring to before my first trip to SS. This will take a minute 'cause I will give you a run down of my lifting history. It all started(how come all stories start like this?) when I was 19. I began lifting without the first clue of what I was up to. Got caught up in the grasp of the Wierderites and Muscle&Fantasy. Spent 8 years doing strip sets, pyramid sets, split routines, etc, ad infinitum, ad nauseum. Went from a 118#/6'1" Wimp to a 140#/6'1" Wannabe. Then found a book by Ellington Darden, PhD called The NEW High Intensity Body Building. For the next 6 years followed a HIT system that I modified for my body and style. Basically, it boiled down to a major/minor muscle group each day, every other day. Kept exercises varied as did not want to induce stagnation. About 6 months ago, I ran across the Cyberpump! web site and based upon the knowledge found there, further modified my routine to allow at least 3 days sometimes 4 between workout. So my routine looked like this just before I started SS. The days are listed, not day of the week, as day would vary depending on how I felt(rest cycle dictated by body recovery) Day 1 Chest/Tricep 1 barbell movement 1 dumbbell movement 1 one minute dip 1 tricep movement Day 2 Back/Bicep Bent over Row or T-bar row Deadlift Barbell curl Day 3 Legs Squat Straight Leg Deadlift One leg calf raise Day 4 Shoulders Overhead press Shrugs Upright Rows On day 2-4 Abs would be included; trunk curl, Reverse trunk curl, Side bends On day 1-3 Neck flexion/extension would be included. All exercises done 1 set, to positive failure using 60% 1RM(approx) and a 4/2 tempo. Just so you know, I am eating about 3500-4000 cal a day, spread over 5-6 meals. If you have any other questions, please feel free to ask them. Hope this helps! Regards Eric Deaton 'Ack, PPhhhhttt' - Bill the Cat