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#1. Weight Room Mishap 12C - from Matt Brzycki
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Date: Wed, 24 Jun 1998 08:14:50 EDT From: "Matt Brzycki" <brzycki@arelia.Princeton.EDU> Subject: "Weight Room Mishap 12C" Here's something that should be of interest to the list. Don't worry, I'll be brief no matter how long it takes. So please don't censor me, Moderator Rob. If that's your real name. Well, me and my wife went out to lunch on Tuesday which we rarely do seeing as how we're both very busy especially me trying to combat the forces of evil and all but what's really unusual is that it was a Tuesday and on Tuesdays I usually pack my lunch of 3 Healthy Choice Turkey Breast <cha-ching> sandwiches and a can of 7-Up <cha-ching> but she had a coupon where if you buy one meal you get another meal of lesser value for free so -- to make a long sentence short -- we went out to lunch on Tuesday. Anyway, after I ordered some nachos and a chicken fajita I was off to the men's room seeing as how I hadda pee so bad that I could taste it. So I'm standing in front of the urinal just minding my own business and ya know how some places sometimes put a copy of the sports section of either the local newspaper or USA Today <cha-ching> on the wall in front of you in a glass cabinet so you can pass the time and read it whilst you're doing what ya gotta do? Well, this place had a copy of the sports section of the USA Today <cha-ching> on the wall in front of me in a glass cabinet so I could pass the time and read it whilst I was doing what I hadda do. And you ladies wondered why guys spent so much time in the men's room. Now ya know. So I'm standing there skimming the front page of the sports section and I look over to the right side and see where Bill Russell was fired as coach of the Dodgers which is kinda crazy since he had a pretty decent win-loss record and he played for the Dodgers but as they say "What have you done for me lately?" and Tommy Lasorda was named General Manager of the team on an interim basis blah blah blah and then I look over to the left and see where Lloyd Carr the head football coach at the University of Michigan which is a long-time HIT program -- ya knew I was gonna plug HIT somehow -- was just given a new contract with a base salary of something like $280,000 and another $462,000 or so from radio and TV shows and whatnot and I'm thinking like sheesh that's . .. . that's . . . 2 plus 0 is 2 . . . 6 and 8 are 14 . . . carry the 1 . . . er, uh . . . I'm thinking like that's a lotta pizza and then I look down a bit and I happen to see a little blurb about an American swimmer named Amy Van Dyken who won 4 gold medals in the last Olympics and it was saying how she was injured and then I read something like "See Weight Room Mishap on 12C" and I go "YIKES!" So I open up the glass cabinet and undo these fasteners that fastened the sports section to the back and I hurriedly flipped to page 12C where the headline read "Van Dyken opts for shoulder surgery." My pupils were dilating. My lips were sneering. My heart was pounding. My hands were shaking. My lunch was waiting. And I was done peeing. I was so excited that I could barely tear the article from the paper. Get this [I quote]: In Van Dyken's terms, a shoulder that was already showing wear and tear from years of training got worse "probably because I was doing something stupid." The first blow came the second week of May when Van Dyken was in the weight room at the Olympic Training Center in Colorado Springs doing an exercise called snatch drops. "I maybe wasn't doing it right, but I was going at it and I felt something pop," she said. "That exercise is out of the swimmer's program now." Injured while doing snatches, eh? Gee, that's really odd seeing as how nobody has ever seen an injury resulting from explosive lifting. Oh, and Pete? I ran into Cedric Bryant in Philadelphia last week and I asked him if you were in that Exercise Prescription class at Penn State with me and him and he said yes. In fact, I asked him 3 times to be sure and each time he said yes. I thought so. Well, I gotta go run and hide. You know how us ex-Marines are. There was one other thing but -- as they say in WCW -- "I'm sorry fans but we're outta time." Ciao
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#2. Re: Muscle Shape - from Beber0190@aol.com
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Date: Wed, 24 Jun 1998 12:45:14 EDT From: Beber0190@aol.com Subject: Re: Muscle Shape I might have understood your question inaccurately, but here is my answer based on my understanding of it. Different parts of a fiber itself cannot be aimed at, ie. the middle of the bicep, since the fibers from from elbow to shoulder. However, in the case of the chest, the fibers go from the sternum and spread out to various attachment points, and therefore, I can work different sections more or less, but only when different fibers are involved. R'Josh
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#3. RE: HIT Digest #165 - from Kirk, Malcolm
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Date: Wed, 24 Jun 1998 11:39:27 -0600 From: "Kirk, Malcolm" <mskirk@uswest.com> Subject: RE: HIT Digest #165 I don't know if this is considered secret info., but it would be REALLY interesting to read the workout routine Dan Riley gives his football players for max strength training, and how he works in aerobic exercise while maintaining a good rest cycle for the strength training part.
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#4. Re: HIT Digest #165 - from JawDogs@aol.com
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Date: Wed, 24 Jun 1998 14:55:27 EDT From: JawDogs@aol.com Subject: Re: HIT Digest #165 Dear HITer's The following questions are to all who believe that you do not need to train to failure to increase size and strength and that multiple sets are superior somehow to single set training. Q: How far not to failure should I train? If, for example, I am capable of bench pressing 200 lbs. for 10 reps to failure, meaning, an 11th rep is not possible, should I to do 5 reps? 7? 2? 9.5? My second question is: If multiple sets are indeed better, how do I adjust my not to failure reps in order to perform my 7th set not to failure? My third and last question is: What is the physiological basis behind not training to failure, especially considering the fact that training to failure works? (Here I am looking for an answer from the medical physiology realm.) Sincerely, Fred Hahn Serious Strength FHahn@SeriousStrength.com
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#5. Re: HIT Digest #164 - from Mike Strassburg
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Date: Wed, 24 Jun 1998 14:06:07 -0500 From: "Mike Strassburg"<MLSTRASS@hewitt.com> Subject: Re: HIT Digest #164 In regards to Sandeep De's viewpoints on Set Intervals. Sandeep De said: "I suggest gauging your rest time by your performance decrease. For example, I find that for sets involving 4-6RM in the hang clean and press, 3 minute rest intervals mean a 1 rep decrease in performance from set to set. Elongating that rest period to 4-5 minutes between sets means that I can reciprocate the performance in the previous set. I don't see any value in elongating the rest period so one is able to duplicate the performance of the previous set. In my opinion you shouldn't be trying to "demonstrate strength"(Dr. Ken's phrase). What you should do is attempt to make your workout as hard as possible to stimulate gains. Personally I have a hard time staying focused if I rest to long between sets. I've tried 15-30 seconds and that was to little, as I was never mentally prepared for the next exercise. I stay between 60-90 seconds between exercises (I train one-set to failure), and this lets me push very hard without feeling rushed or sitting to long. The shorter rest periods will also have a favorable affect on over-all conditioning. Happy training.......Mike
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#6. RE: HIT Digest #165 - from Kirk, Malcolm
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Date: Wed, 24 Jun 1998 13:27:51 -0600 From: "Kirk, Malcolm" <mskirk@uswest.com> Subject: RE: HIT Digest #165 Once again I am reading HIT Digest without the apropriate dictionary. What is "SSC training?" What are "polymetrics?" [Never heard of the above. You sure you don't mean plyometrics? --Rob] What are "RFD", "FT", and "ST"? [Ooh, ooh I know. And I get first crack since I get to read the posts before anyone else, HAH! RFD - Rate of Force Development FT - Fast Twitch muscle fibers ST - Slow Twitch muscle fibers Of course my acronym dictionary isn't up to date so I could be completely wrong. And no, I'm not writing up a dictionary of terms for the digest. Someone else can volunteer for that. --Rob] Thanks, -Malcolm
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#7. strength gains at different intensities(load) - from Brian A. Bucher
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Date: Wed, 24 Jun 1998 18:14:39 -0400 (EDT) From: "Brian A. Bucher" <babucher@mtu.edu> Subject: strength gains at different intensities(load) Back from Digest #162... > -------------------- 2 -------------------- > Date: Tue, 16 Jun 1998 14:03:13 -0700 > From: "James Krieger" <jkrieger@wsu.edu> > Subject: Re: DOY! > > Let's say I take two subjects with a > 1 RM in bench press of 200 lbs, and I put subject A on protocol A, and > subject B on protocol B for 10 weeks. At the end of the 10 weeks, I test 1 > RM again. Subject A's 1 RM is now 210 lbs, and subject B's 1 RM is 225 lbs. > Who made the better strength gains? Subject B, of course. Not only did his > 1 RM improve more, but his 3 RM will have improved more, his 5 RM will have > improved more, his 8 RM will have improved more, and his 10 RM will have > improved more than subject A. This is because as 1 RM improves, the relative > intensity of submaximal loads goes down. If you add 40 lbs to your 1 RM > bench, I guarantee you that the weight you can do with 8 reps will also have > improved more than if you only added 10 lbs to your 1 RM bench. I > think this is OBVIOUS. DOY! > > James Krieger I believe that group A may have gained more in their 10RM than group B, while group B gained more in their 1RM than group A. I don't believe that strength gains apply so nicely across the intensity(load) distribution. That's just my opinion. Brian
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#8. Mike's post on the SS ramblings - from Daryl Wilkinson
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Date: Wed, 24 Jun 1998 11:34:12 +0000 From: Daryl Wilkinson <daryl@uk.ibm.com> Subject: Mike's post on the SS ramblings >Date: Tue, 23 Jun 1998 16:58:56 -0500 >From: "Mike Strassburg"<MLSTRASS@hewitt.com> >Subject: RE: LATEST RAMBLINGS >I just finished reading the latest "Ramblings" on the Cyberpump site. >It's another dose of highly opinionated musings from one of the SS >proponents. Snipped! Mike, I fully agree with your comments. I enjoy my training and look forward to every workout, I have also made some very good progress. During my last cycle I hit new PR's for several weeks...was I training hard ? Yep ! Did I have fun ? You bet ! I read Andrew's ramblings as just that, ramblings. Each to there own. Personally I believe training has to be enjoyed in order to progress. Like you said, it depends on one's definition of fun ! Daryl
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#9. Re: H.D. 165, #3 - from bszymanski@minolta.com
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Date: Wed, 24 Jun 1998 9:44:26 -0500 From: bszymanski@minolta.com Subject: Re: H.D. 165, #3 Re: H.D. 165, #3 -- Latest Ramblings I hear ya, brother! You know, I have found a great routine that works very well for me. In this case, though, it's not a training routine. It's a reading routine. I can skim through the HIT Digest in a matter of minutes, separate the wheat from the chaff, and get on with my day. It's great! Personally, I've gotten much more information and encouragement from the subscribers who are sincerely looking for training information or exercise selection, rather than from the continuous ramblings of the "experts." So I zoom through and past these long-winded dissertations and look for the pearls in the field. This routine works for me. It's brief, intense, and I get great results! The neat thing about this digest is that we are all free to read or not to read. If the Digest survives well into the future, I will still expect to see arguments about failure, 60-second reps (maybe by then 60-minute reps!), fast- vs. slow-twitch fibers, etc., etc., etc. But perhaps by then some of us would have gotten incredible results from speed-read training! We train for different reasons. It's up to us to look for that which will help, not hinder. Please, please -- let's hear from some of our other subscribers! What works for YOU? Thanks! Bill
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#10. DSP Protocol - from jmhendon
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Date: Wed, 24 Jun 1998 22:00:57 -0500 From: "jmhendon" <jmhendon@sonet.net> Subject: DSP Protocol Has anybody tried Jerry Telle's DSP Protocol? Some time ago he made a post to a training list regarding the loading parameters for hypertrophy. The purpose of this program was to explore his arguments and the protocol which he thought was best for increasing size. Here is the original post: ----- From: JRTELLE@aol.com Date: Fri, 15 Aug 1997 20:32:08 -0600 (MDT) Subject: (Weights-2) Re: GROWTH FACTORS DEMONSTRATED **NBAF WEIGHTS-2** You wrote "NOBODY knows the exact mechanisms regarding muscle growth. Tell me who does" [Hey, *I* wrote that. Hmmm...he didn't answer the question, IMO. --Rob] I do----max RELATIVE tension to optimal fatigue. RELATIVE TENSION is an estimate of the relationship between manifest strength and momemtary max potential(isometric?) strength--80% relative tension would then be a tension equal to 80% 0f max isometric tension--at that point in time!!! Nobody believes that fibers develop tension on an "all-or-nothing " basis do they? Check the research--a great deal of supposition is required--but when you tease out the relative tension Xs time of any given fiber population--contractle hypertrophy is directly related to %tension and time. Thats why slow twitch need so much time under tension to show contractile hypertrophic results. These fibers take from 4 minutes to forever to fatigue! high number of sets slow twitch hypertrophy--may be largely energy substrate or accumulated waste product(dysfunctional hypertrophy--Siff) size. IIB fibers take 20 secs to fatigue and and IIB converted to IIA and IIA take up to 90 secs to fatigue AT max relative tension. following is a hypertrophic workout for an advanced athlete projected to fatigue a large population of fibers at a high relative tension. set 1. 85-90 % of max at a rep tempo of 3-0-x (3 down-0 pause at bottom-up as fast as possible). go to 1 rep short of failure.10 secs rest set 2. reduce weight 20 % (of that, not original weight), rep tempo of 3-1-1 ...go to 1 rep short of failure, 10 secs rest set 3. reduce weight 20 %, rep tempo of 3-2-1 .go to 1 rep short of failure, 10 secs rest set 4. reduce weight 20 %, rep tempo of 5-1-5 .go to failure, no rest set 5. reduce weight 20 %, rep tempo of 7-0-7 .go to failure, go to failure set 6. reduce weight 20 % , rep tempo of 10-0-10 .go to failure. once every 7- 9 days with light weight stretching performed every 2-3 days--to enhance the translation/transcription process. This routine anecdotally works slightly better than 10 sets of 6-12 reps.--about a 2% muscular weight difference!! Jerry ----- Has anybody ever tried this protocol? If so are the gains as good as he claims? Two percent difference can be a heck of a difference on a 200 pound body builder.(almost 4 pounds, for those of you who didn't do the math.) I would appreciate any input. Kyle
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#11. Andrew Baye - from Kevin
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Date: Thu, 25 Jun 1998 17:08:10 +0930 From: "Kevin" <KJDye@newave.net.au> Subject: Andrew Baye In defence of Andrew Baye and his super intense training style, while I note what Mike is getting at, you have to appreciate that eliminating momentum is the ultimate muscle stimulator, as the effort involved to lift the weight is 100% muscular. And as "fun" is an objective opinion, I, like Andrew, hardly find these sessions fun, but the gains that follow is the fun part. I train for gains, the quicker the better, which means that what ever stimilus delivers the goods is the way I will go regardless of the "fun" I experience along the way. I find that while it may not be pretty, it delivers BIG TIME!!! Kevin
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#12. Cardio Traning During HIT Routine - from Scott N. Deane
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Date: Thu, 25 Jun 1998 09:40:42 -0500 From: "Scott N. Deane" <sdeane@lynx.dac.neu.edu> Subject: Cardio Traning During HIT Routine Ok, Ive been following HIT for a while now, and Im extremely happy with the results. The way I look at it, its the most efficient use of time while weight training. Im in the gym 2-3 times a week, and Ive made consistent gains all along. This leads to what Im getting at... I want to establish and maintain a solid cardio program along with my HIT program. For career reasons, I need to be in really good physical condition. Here's basically what I do: HIT routine: Split upper and lower body, work out once every 2-3 days, depending on how I feel. Cardio: Mountain bike, Kung Fu or running/jogging on days off. Usually an hour to two hours each time. Am I overdoing it with cardio? Any feedback/suggestions would be greatly appreciated! - Scott 629 sdeane@lynx.neu.edu
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#13. Re: Valsalva and IAP - from James Krieger
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Date: Wed, 24 Jun 1998 22:45:18 -0700 From: "James Krieger" <jkrieger@wsu.edu> Subject: Re: Valsalva and IAP >From: Jarlo Ilano <jilano@ups.edu> > >Anyway, compressive loads upon the spine are (in my opinion) are more >appropriately controlled with proper alignment and "form", than with >the application of the valsalva maneuver. While proper form is the *most* important factor in reducing compressive forces on discs, it is not the only factor. Zatsiorsky (1) comments that spinal disk pressure can be reduced by an average of 20% through IAP. He references research from Russian scientific literature that examines the importance of IAP during weightlifting ("Biomechanical Foundations in the Prevention of Injuries to the Spinal Lumbar Region During Physical Exercise Training" by V.M. Zatsiorsky and V.P. Sazonov, 1985, Theory and Practice of Physical Culture, (7), pp. 33-40). The Essentials of Strength Training and Conditioning (2) references American research on the role of IAP in reducing compressive forces, although they are old studies (3-4). The importance of IAP in reducing compressive forces on disks is why weight belts are used by many individuals, since weight belts significantly increase IAP. The Essentials references some research on the use of weight belts in increasing IAP (5-7). Research by Cresswell and Thorstensson (8) demonstrated a significant correlation between force requirements and IAP, suggesting the importance of IAP in high-force activities such as powerlifting or Olympic lifting. Other research has also examined the importance of IAP in reducing disk compression (9-12). I'm not sure if you've ever squatted with maximal or near-maximal loads, or performed Olympic lifts, but I guarantee that you will feel a difference between performing a valsalva maneuver and not when lifting such loads; I personally feel very uncomfortable not performing a valsalva maneuver when ascending with large amounts of weight on my back. You will also find a difference in the amount of weight you can lift, because a valsalva maneuver contributes to force generation during these lifts. >Also I posed a question in the last digest regarding if you are aware >of any way to "stabilize" the spine during such things as squatting >without performing a valsalva? Other than the use of neutral spine and a weight belt, I'm not sure. Thanks for your comments. I agree with you that proper form is paramount in these situations; where we seem to disagree is the importance of IAP. 1. Zatsiorsky, V.M. Science and Practice of Strength Training. Champaign, IL: Human Kinetics. 1995. 2. Baechle, T.R. (ed.). Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 1994. 3. Bartelink, D.L. The role of abdominal pressure in relieving the pressure on the lumbar intervertebral discs. J. Bone Joint Surg. 39B(4):718-725. 1957. 4. Morris, J.M., D.B. Lucas and B. Bresler. Role of the trunk in stability of the spine. J. Bone Joint Surg. 43A:327-351. 1961. 5. Harman, E.A., R.M. Rosenstein, P.N. Frykman, and G.A. Nigro. Effects of a belt on intra-abdominal pressure during weight lifting. Med. Sci. Sports Exerc. 21(2):186-190. 1989. 6. Lander, J.E., J.R. Hundley, and R.L. Simonton. The effectiveness of weight-belts during multiple repetitions of the squat exercise. Med. Sci. Sports Exerc. 24(5):603-609. 1990. 7. Lander, J.E., R.L. Simonton, and J.K.F. Giacobbe. The effectiveness of weight-belts during the squat exercise. Med. Sci. Sports Exerc. 22(1):117-126. 1990. 8. Cresswell, A.G., and A. Thorstensson. Changes in intra-abdominal pressure, trunk muscle activation and force during isokinetic lifting and lowering. Eur. J. Appl. Physiol. 68(4):315-321. 1994. 9. Davis, P.R. The use of intra-abdominal pressure in evaluating stresses on the lumbar spine. Spine. 6(1):90-92. 1981. 10. Daggfeldt, K., and A. Thorstensson. The role of intra-abdominal pressure in spinal unloading. J. Biomech. 30:11-12, 1149-1155. 1997. 11. Hemborg, B., U. Mortiz, and H. Lowing. Intra-abdominal pressure and trunk muscle activity during lifting. IV. The causal factors of the intra-abdominal pressure rise. Scand. J. Rehabil. Med. 17(1):25-38. 1985. 12. Tesh, K.M., J.S. Dunn, and J.H. Evans. The abdominal muscles and vertebral stability. Spine. 12(5):501-508. 1987. James Krieger