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#1. Re: HIT Digest #157 - from Henry Jung
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Date: Wed, 10 Jun 98 11:17:27 +0900 From: Henry Jung <hjung@jp.FCNBD.COM> Subject: Re: HIT Digest #157 Question on EIH Where can I get more info. I am getting painful headaches during my stiff legged deads. Any advice? I am not tensing and I am trying to breathe. Best, HJ
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#2. Re:Prior Training - from STEVE ZORN
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Date: Tue, 9 Jun 1998 22:42:17 -0500 From: szorn@webtv.net (STEVE ZORN) Subject: Re:Prior Training My background is similar to Eric's. Spent two years with high volume periodization programs with very little results. Then stumbled onto the book "Massive Muscles" by Ellington Darden. In six months on that program I gained 30 pounds of muscle. After that I slacked off a bit and lost some size and strength. Then had some ups and downs that span about eight years. Then had a hernia surgically repared last year. Got back to serious training about 8 months ago using classic HIT. About two months ago I started a serious Super Slow routine and followed it for about four weeks. Made some great gains that I posted in one of the other digests. Then I switched back to a classic HIT routine for about four weeks and have just started another Super Slow routine that I plan to use for the next 4-6 weeks. As you can see I am a HIT follower and have been for quite some time. I wouldn't train any other way. STEVE
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#3. Newbie - from Michael Pence
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Date: Tue, 9 Jun 1998 23:49:52 -0400 From: "Michael Pence" <mikep@ditw.com> Subject: Newbie Hello people! I am a software developer on the Florida Gulf coast, but I grew up in Philly. Anybody know Jim Corea? Anyway, after attending a software conference last year (Borland) and seeing all the other guys that look like me (30 something, balding, overweight and very pale) I decided I needed to do something. How refreshing it has been to find the Cyberpump site and the intellectual side of strength training that I knew was not lurking between the pages of Muscle & Fitness. I have been incorporating what I understand to be HIT principles in my training for a few weeks now and it seems to be working really well. I have to admit that I was a little skeptical at first of so little in volume of excercise producing the fatigue needed to induce growth, but I can tell you right now that I just came off of a 45 minute session at my club (squats, bench, bicep curls, and abdominal crunches, all to failure with a quick follow up lighter mini-set) and I am whipped. Forgive me, but I am participating in the EAS 12 week contest simply because it gives me an excuse to set some structured goals, take some pictures and do some body fat measurements (I'm 5'11'', 220 lbs, 18% bf, shooting for 8%). I am having a little trouble justifying the cost of EAS supplements right now, however. My question is, given the level of experience and expertise that many in this group obviously have, what advice can you give a new guy that you wish someone had told you when you were starting out? Is there a "Bible" of HIT I should read? Should I be taking Creating or anything else? Any advice is greatly appreciated. Mike
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#4. Show time - from Mr. Intensity
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Date: Wed, 10 Jun 1998 05:57:58 PDT From: "Mr. Intensity" <mrintensity@hotmail.com> Subject: Show time Hey, fellas, I jes had to let yous guys in on some of dis funny stuff dat's happened to me over the past couple a munts. Dese R what I likes ta call "Gym Gems." I have a good friend who coaches high school soccer, he likes to blast me because I don't like ta run. Hey, I ran all I'm gonna run for Uncle Sam. He's constantly on my case about how much better conditioned he is compared to yours truely. Well, I says ta him, "Hey pal, if'n ya think ya can hang wit me in da gym, bring it on." "No problem", says my good pal, "I once scored four touch downs in a high school football game." "I can run around the high school property limits three times without stoppin' all with a parachute and a fan strapped to my back for added resistance!" I says, "OOOHHH!" Well, to make a short story long, he agrees ta go through a work out wit me. We start wit legs, he's happy, "my legs are the strongest part o' my body" he says. We HIT the squat rack, we HIT da leg extension, we HIT da calf raise, we....., I says we......, hey, where'd he go? Nope, not talkin' to da chick next ta us, Nope, not grindin' out a few more leg extensions, where'd he go? RRRAALLLPPPHHH!!, I don't know if Godzilla is in da locker room or somebody is after a guy named Ralph. Bein' an ex law enforcement type, I goes ta investigate, there is my good pal, face down on a bench wit a towel over his head moanin' about sumthin'. He says, "No...,go..on...without...me...save...yourself..." Naw, that's not it, that's outta some old T.V. show. He says, " Oh my God, what just happened?" I smiled and says, "Hey, HIT HAPPENS!" So let dat be a lesson ta all yous guys who tink dat one set ta complete, and I do mean complete, muscular failure is nuttin'. It's a lot tougher than ya may tink. I invite ya ta try it a few times, no, really, give it a shot. I hope ya liked my Gym Gem, if so, I'll try and make em a regular ting providin' da moderator Matt, err, Rob, or is it Batt, or Mob? Any way, as long as dat guy don't mind. Till next time, Train hard, then train harder. Mr. Intensity ______________________________________________________ Get Your Private, Free Email at http://www.hotmail.com
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#5. RE: HIT Digest #157 - from Kirk, Malcolm
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Date: Wed, 10 Jun 1998 10:45:09 -0600 From: "Kirk, Malcolm" <mskirk@uswest.com> Subject: RE: HIT Digest #157 Hey, how's it going? I've been considering, and partially implementing your HIT principles in my workouts. However, I have noted that most of the trainers who are recommending HIT methods work with sports teams. This would seem to indicate that HIT training methods are used as a SUPPLEMENT to the normal tough workout routine which team sports are involved in. As you know, those non-weight workouts are VERY intense, and exhausting. It would seem very likely then, that an individual whose exercise routine consists almost excluxively of weight training would need substantially more than the one set per excercise routine to accomplish the same effect as a football player, gymnast, swimmer, or any other number of atheletes. This would seem to generally negate the view that HIT single set training is beneficial for the bodybuilder. Your thoughts, and those of your experts? Personally, I have found that it does offer good recovery time relative to the ammount of work done, and thus remains a means of growth. I do 2-3 workouts a week, with two sets for all upper body work, and three for the legs; all exercises performed slowly, but not superslow. Slow exercise is probably the most beneficial part of what I've learned from HIT. It allows you to work through injuries, and improve those areas.
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#6. RE: SuperSlow & Breathing - from John Vormbaum
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Date: Wed, 10 Jun 1998 10:48:31 -0700 From: John Vormbaum <johnv@TRATNET.com> Subject: RE: SuperSlow & Breathing Michael, I have been experimenting with Super Slow for about 10 months. I've discovered that with some practice early on I was able to train myself to breathe naturally and comfortably (I dunno.....4sec in, 4sec out) during a set of SS. At no time am I holding my breath or feeling strain (increased bp). I found that this works better for me than the Lamaze style. John Vormbaum
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#7. TUL is King? - from John Vormbaum
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Date: Wed, 10 Jun 1998 11:47:50 -0700 From: John Vormbaum <johnv@TRATNET.com> Subject: TUL is King? Listites, One week ago I concluded a 10-month experiment with Super Slow. I gained 24 lbs. of muscle and only 4 lbs. of fat (as best I can measure) for a lifetime achievement record of 28 lbs. in one year, to reach 232 lbs. at 6'5" tall. Prior to my experiment with Super Slow, I did all the Muscle&Fiction routines I could fit into a 5-day per week schedule for a 7-year period, gaining, grand total, in that 7 yrs. time..........29 lbs!!!!!!! (1990: 6'5" still, but only 175 lbs!) I changed my training back to a more traditional 4/4 cadence HIT workout after my gains began to stagnate in SS. I'll revisit SS for certain, though. Here are my interesting discoveries, purely subjective and first hand: 1) After reverting to the 4/4 cadence, I experienced no adjustment in strength....I'm working out with the same (hopefully a little more each workout) poundage in each exercise. 2) TUL: With the change in cadence (and boy, it feels fast compared to 10/10), I still fail within 1 sec. of my failure-TUL used in SS. I have been using 1:05 for my TUL goal per set and always made progress. I don't know if it's the optimum TUL for me, it just works. This raises a question or two that maybe some SS-gurus out there can help with: A) Should I emphasize manipulation of TUL over weight to stimulate gains? (in other words, when I return to SS, should I try to stretch my TUL to 1:10 or 1:30 before increasing resistance?) B) Have I trained my body in a certain TUL and that's why I've remained effective in it regardless of cadence? I thought that the body only responded strength-wise in the speed of motion it's trained in. 4/4 seems "explosive" to me after 10/10, and I'm doing twice as many reps with the same weight, but The Wall is still waiting at 1:05... Thanks gang, John John Vormbaum The Trattner Network, a Norrell Information Services Company 170 State Street, Suite 240 Los Altos, CA 94022 (650) 949-9555 x149 (650) 949-1026 fax mailto://johnv@tratnet.com http://www.tratnet.com
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#8. Response to Matt Brzycki and the HIT Digest. - from PRSNLFTNSS@aol.com
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Date: Thu, 11 Jun 1998 15:41:46 EDT From: PRSNLFTNSS@aol.com Subject: Response to Matt Brzycki and the HIT Digest. Dear Rob, I am resubmitting this edited version of my original response to Matt Brzycki. I believe that I you will find this response appropriate for the HIT Digest. As a student and professional of the sports sciences, I, as well as others learn by asking questions and listening carefully for answers. If one doesn't get reasonable answers, they should question the reference. For the record, I would like to admit that HIT is safe, time efficient, effective, and practical in many resistance training situations. I have used HIT during the intermediate periods of my 25 years in the weight room as an athlete, personal trainer, and strength coach. HIT can clearly increase muscular size and strength-endurance. HIT works, but HIT is not the answer to every training scenario/problem. There are instances when one must (or should) modify the program design because, “no single training design stimulus is capable of inducing maximal adaptation in all of the components of muscular fitness”. Regarding the distinguished Strength Coach, Dan Riley, the message Dan presents in his manual and in Scholastic Coach is quite clear. On paper he is an advocate of training to failure. While I can not speak for Dan and do not want to put words in his mouth, Dan appears to have modified his practice over the last 20 years. In my mid week visit with him prior to their playing the KC Chiefs back in the early 90’s, I had the opportunity to discuss and observe his training operation. I was sincerely impressed with the facilities at Redskin Park, with Dan’s program organization, and more importantly his openness. I observed 8 to 10 different athletes train with Dan, his assistant, and on their own. I can assure you from my perspective (relative to experiences in Nautilus health clubs and with PSU football in the 80's and Army football in the 90's), none of these pros trained to failure on any set or approached a personal best. Coach Riley clearly stated that his major goal was to develop a level of strength in the off season that his professional athletes could attempt to maintain during the long in season. Pete LaChance, MS
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#9. Re: Valsalva maneuver - from James Krieger
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Date: Thu, 11 Jun 1998 12:51:19 -0700 From: "James Krieger" <jkrieger@wsu.edu> Subject: Re: Valsalva maneuver > 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. Within the framework of the SS philosophy, I agree that a valsalva maneuver should be discouraged; excessive breath holding during such slow-tempo lifting is dangerous. However, intraabdominal pressure is extremely important in some lifts, such as a squat, to help reduce compressive forces on the lumbar discs. During the ascent phase in lifts such as these, a valsalva maneuver generally occurs as a reflexive action to increase intraabdominal pressure and thus help protect the spinal discs. Therefore, a valsalva maneuver should not be discouraged in lifts where increases in intraabdominal pressure are of prime importance. James Krieger
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#10. Re: Fiber recruitment - from James Krieger
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Date: Thu, 11 Jun 1998 12:57:33 -0700 From: "James Krieger" <jkrieger@wsu.edu> Subject: Re: Fiber recruitment > From: OnkieDonky@aol.com > > "...if only the motor neurons with low thresholds are stimulated, few motor > units contract. At higher intensities of stimulation, other motor neurons > respond and more motor units are activated. Such an increase in the number of > motor units being activated is called recruitment. As the intensity of > stimulation increases, recruitment of motor units increases until finally all > possible motor units are activated and the muscle contracts with maximal > tension." > > My questions are: > > At what point are all fibers recruited? concentric failure? isometric? > eccentric? Muscular failure does not mean that all fibers have been recruited. The quote from the above book speaks of intensity of stimulation; the authors are referring to force requirements here, not fatigue. > Let's assume that all fibers are recruited at concentric failure. Okay, now > does that mean that all the fibers will be stimulated, or fatigued, or > overloaded enough to provide an adequate stimulus for growth? For the purpose of discussion, let's make this assumption for a moment. Even if all fibers have been recruited by the time concentric failure is reached, this does not mean that an adaptive response has been stimulated. If simply recruiting a fiber was all that was needed to produce an adaptive response, the best way to train would simply due a single 1 RM in the gym and then leave, since a 1 RM would guarantee maximal motor unit recruitment. James Krieger