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#1. Re: Set Intevals and dizziness - from James Krieger
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Date: Sun, 28 Jun 1998 12:47:10 -0700 From: "James Krieger" <jkrieger@wsu.edu> Subject: Re: Set Intevals and dizziness >From: William Measor <parsifal@foobar.co.uk> > >When training one set to failure I personally find that I am far too >dizzy after 90 seconds to even stand! I find that to put in maximum >intensity every exercise I have to rest several minutes. > >Is this because my nervous system does not recover as quickly as Mike's? The dizziness you feel is due to increased hydrogen ion concentration in the bloodstream. The ability of your bloodstream to buffer these hydrogen ions is probably not as good as Mike's and thus you feel more nauseated as well as take longer to recover. James Krieger
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#2. Re: Paul Chek's advice, Valsalva, and DANGER, WILL ROBINSON, DANGER! - from James Krieger
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Date: Sun, 28 Jun 1998 13:09:39 -0700 From: "James Krieger" <jkrieger@wsu.edu> Subject: Re: Paul Chek's advice, Valsalva, and DANGER, WILL ROBINSON, DANGER! The transverse abdominus is your body's natural weight belt, and reflexively contracts to increase IAP during heavy lifting. I'm not completely familiar with Paul Chek's advice on abdominal usage during lifting, but I don't think one should try to consciously alter the way the abdominals are being recruited during exercises such as squats or deadlifts. The abdominal musculature will reflexively contract in the proper manner as long as proper form is being maintained. The increase in intrathoracic pressure caused by a Valsalva maneuver can actually have a protective effect on cerebral blood vessels (1). The increase in intrathoracic pressure causes an increased in cerebral spinal fluid pressure, reducing the transmural pressure in the cerebral blood vessels and protecting them from damage that could be caused by the increase blood pressure caused by weight training. Where a valsalva maneuver can become dangerous is if it is prolonged. The increase in intrathoracic pressure caused by a valsalva maneuver decreases venous return to the heart, which lowers cardiac output. If this decreased venous return is prolonged, the lowered cardiac output will reduce blood flow to the brain and possibly result in a loss of consciousness (this is the same phenomena that occurs to jet pilots when performing high G maneuvers, known as "blacking out."). 1. Fleck, S.J., and W.J. Kraemer. Designing Resistance Training Programs. 2nd ed. Champaign, IL: Human Kinetics. 1997. James Krieger
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#3. Acronyms - from Andrew M. Baye
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Date: Tue, 30 Jun 1998 10:28:33 -0400 From: "Andrew M. Baye" <drewbaye@gdi.net> Subject: Acronyms This is the list so far. Please send your acronyms, and I'll ask the webmaster to post this on Cyberpump! as a reference for people new to the list. ADP: Adenosine Di Phosphate ATP: Adenosine Tri Phosphate BNOP: Behind Neck Overhead Press BNPD: Behind Neck Pull Down BP: Blood Pressure CO: Cardiac Output CP: Creatine Phosphate CV: Cardiovascular ECG or EKG: Electrocardiograph EF: Ejection Fraction EMG: Electromyograph FGPD: Front Grip Pull Down FT: Fast Twitch HD: Mike Mentzer's Heavy Duty training HIT: High Intensity Training HR: Heart Rate LA: Lactic Acid MU: Motor Unit RM: Repetition Maximum ROM: Range of Motion SH: Static Holds SS: SuperSlow training ST: Slow Twitch SV: Stroke Volume TSC: Timed Static Contraction TUL: Time Under Load TUT: Time Under Tension VO2max: Maximal Oxygen Uptake Andrew M. Baye The SuperSlow Exercise Guild, Inc http://www.superslow.com
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#4. Time Under Load - from Greg Burns
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Date: Tue, 30 Jun 1998 07:48:47 -0700 (PDT) From: backguy@webtv.net (Greg Burns) Subject: Time Under Load I have read many times that to target the anaerobic system of the body, an exercise set should be kept in the 60-90 second range. How was this time frame arrived at, and what is the effect of sets well outside this range, say 2-3 minutes? Greg
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#5. Fasting - from Henry Jung
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Date: Wed, 1 Jul 98 09:12:12 +0900 From: Henry Jung <hjung@jp.FCNBD.COM> Subject: Fasting Has anyone attempted to fast during a workout (religious or otherwise)? Do you stop lifting or what do you eat for proteins? I am not talking about just 3 days. I am talking about 2 weeks. Should I stop lifting? <nofill> Anyone with fasting experience pls reply. Best, H</nofill>
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#6. Re: DSP and stretching - from reptile
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Date: Wed, 1 Jul 1998 00:01:05 -0400 From: "reptile" <reptile@blast.net> Subject: Re: DSP and stretching > -------------------- 8 -------------------- > Date: Sun, 28 Jun 1998 13:15:48 -0500 (CDT) > From: lylemcd@onr.com (Lyle McDonald) > Subject: Re: DSP and stretching Lyle - Thank you very much for your detailed explanation of DSP. It makes much more sense to me now. As for the stretching, I think the word "weight" stretching threw me off track. I'd have to agree that regular flexibility training does not affect muscle growth. This is a topic I have recently researched, but I have not come across anything other than this: Brad Appleton states in 'Stretching and Flexibility,' that stretching "enhances the promotion of muscular development (muscle growth)........Also, strenuous workouts will often cause damage to the muscle's connective tissue. The tissue heals in 1 to 2 days but it is believed that the tissues heal at a shorter length (decreasing muscular development as well as flexibility)." I'd be interested in any comments on this..... Rachael Picone AT&T Somerset Health Fitness Center, NJ USA
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#7. Re: HIT Digest #167 - from Sandeep De
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Date: Thu, 02 Jul 1998 12:06:46 -0400 From: Sandeep De <sde@golden.net> Subject: Re: HIT Digest #167 > Date: Fri, 26 Jun 1998 18:30:52 +0800 > From: "John Mark" <john.mark@pobox.com> > Subject: Has anybody tried Jerry Telle's DSP Protocol? > Sandeep, have you used another cycle of this protocol? Yes. I have seen the best results when utilizing this program with a lower repetitions/higher loads during the first initial set, and somewhat longer rest intervals between drop sets (15-30 seconds). Long rest periods between sequences is also beneficial to performance gains. -- SD www.geocities.com/hotsprings/4039
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#8. RE: DSP Protocol - from reptile
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Date: Wed, 1 Jul 1998 00:33:08 -0400 From: "reptile" <reptile@blast.net> Subject: RE: DSP Protocol -------------------- 6 -------------------- Date: Sun, 28 Jun 1998 11:02:22 EDT From: Diesel93@aol.com Subject: RE: DSP Protocol Eric - >It also seems impractical; there is a LOT of information to keep track >of (sets, weight, rep speed, rest time, etc.) >>Seems to me that all those things are very practical in any training program. You are absolutely correct. What I was referring to was the fact that in addition to using 6 sets, all those 'precisely' outlined variables *change* from set to set. This would appear to make it more difficult to follow and therefore less practical, when compared to other protocols that involve only one or two sets, where the rep tempo remains the same, and/or the rest period is not measured. I hope this clarified my earlier post. Rachael Picone AT&T Somerset Health Fitness Center, NJ USA
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#9. Re: HIT Digest #167 - from Juan Castro
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Date: Tue, 30 Jun 1998 21:47:55 PDT From: "Juan Castro" <castrojuan@hotmail.com> Subject: Re: HIT Digest #167 >From: Sonofsquat@aol.com >By the way, ever notice how injuries that happen during a set usually do so on the last rep? This is a rare opportunity - I can actually give a physiological explanation for something that comes up on this list! It even makes sense from an evolutionary standpoint! Are you ready? It is because - most of us stop lifting (end our set) when we get hurt!
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#10. Re: HIT Digest #168 - from PRSNLFTNSS@aol.com
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Date: Wed, 1 Jul 1998 08:40:08 EDT From: PRSNLFTNSS@aol.com Subject: Re: HIT Digest #168 Some Comments from right Field RE HIT Digest168 1. Should one increase the intra set rest interval if it results in ones ability to increase their (single set per exercise) 20 set/hr workout training volume on a regular basis? 2. Can one play football, if they are unable to rest more than 15 seconds between sets due to boredom/loss of concentration? 3. Is it possible that the momentum generated in a ballistic lift is an important overload training stimulus for sport preparation? 4. Which is of greater risk of inducing low back disc herniation, picking up a heavy load with straight legs and a rounded back or STIFF LEG DEADLIFTS deadlifts? 5. Can anyone provide me with the latest scientific review on muscle fiber recruitment as it relates to exercise/set duration, range of motion, and/or concentric, isometric/eccentric actions? 6. If we as physical educators are trying to sincerely increase the regular physical activity of inactive Americans should we expect that they will return if we tell our Mom and Dad "each exercise set will be an all out painful effort and will have no entertainment or recreational value"? 7. Should I superset my 2/4 count 12RM one set to failure arm curls after 30 seconds of upper arm turnicate time to increase training intensity and efficiency, or should I increase the turnicate time to 60 seconds so that I significantly limit the actual weight and volume of exercise necessary to reach maximal intramuscular lactate and acidity (i.e., muscular failure)?
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#11. Re: exercise and "fun" - from Sonofsquat@aol.com
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Date: Wed, 1 Jul 1998 10:19:01 EDT From: Sonofsquat@aol.com Subject: Re: exercise and "fun" Someone (I believe Andrew Baye) wrote: >Second, I'd like to clear up any confusion anyone might have on my position >regarding exercise being not-fun vs. fun. I am not at all concerned with >whether or not anybody enjoys their exercise program. I don't care if it's >entertaining or not. If you enjoy working out, however you happen to work >out, that's nice. I have no idea what your training is like, so I am not in >a position to comment on it. As Daryl said, to each his own>> This whole notion of exercise being fun/not being fun disturbs me for one reason. While I am all for pain and agony (I don’t thinks it’s really a big deal, frankly) a new client who has never trained is not going to appreciate it. If “Mrs. Jones” hires you as a personal trainer and you make her utterly miserable and she doesn’t enjoy the program, she’s going to quit! While achieving goals and making gains is important, it is not as important as drawing her into the fitness lifestyle. Trainers too often scare clients away by pressing their favorite exercises on them or going gung ho right off the bat. By the way, I still don’t understand why so many think training to failure is such a agonizing ordeal. A little lactic acid... Big deal! My stance is that you must make the client enjoy the fitness program and to keep them wanting to come back. A client that does not enjoy his or her fitness regimen is one that soon quits and ends up getting fatter and fatter! Sure, effective exercise is tough work, and the clients must endure it, but if they don’t enjoy the process, they fail! Fred II
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#12. Re: snatches - from Sonofsquat@aol.com
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Date: Wed, 1 Jul 1998 10:19:41 EDT From: Sonofsquat@aol.com Subject: Re: snatches Matt wrote: <<I just want to make sure I understand this: Are you saying that snatches are hard on the shoulders because the bar is in a compromising position over your head? If it's "hard on the shoulders," should coaches recommend the snatch to any athlete?>> Come on Matt, you know the answer to the first question. Your training and education should make it obvious to you that snatches are hard on the shoulders. This single point makes me wonder why you decided to bring this particular case up and to blame the explosive nature of the exercise as the culprit. Since we are on the subject of swimmers, I don’t usually prescribe explosive lifting for them at all. The SAID principle (specific adaptation to imposed demands) does not warrent swimmers training in such a way because there is very little explosive about swimming. In very few instances do I prescribe any form of snatch for other athletes (some I may prescribe are muscle snatches and snatch squats, but of course, only for folks who have the ability and proper shoulder strength -- and those instances are few and far inbetween). There are better ways to develop explosive power through explosive lifting without the snatch. If what you are really asking is whether or not I believe the strength coach was right or wrong in prescribing this particular exercise, the answer is he was wrong! Fred II
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#13. RE: SPOT REDUCTION - from Kirk, Malcolm
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Date: Wed, 1 Jul 1998 09:15:10 -0600 From: "Kirk, Malcolm" <mskirk@uswest.com> Subject: RE: SPOT REDUCTION Actually it is easy to understand why spot reduction "works", or rather appears to work for many people. Irmagard P. Thudpucker, who generally does not exercise beyond perhaps a morning stroll or brisk walk, decides she wants to reduce her little tum-tum. She buys the video "Abs of Steel," and begins to train. Miracle of miracles, spot reduction "works". Her stomach starts to get flatter. Billy Bob Billiamson lifts weights regularly, and even does a few sit-ups as part of his routine. But clearly he drinks more than his share of beer. He asks his personal trainer for a routine to flatten his stomach. Slavishly he obeys, and wahlah! Results! In either case there are three key factors. 1. Added calories burned by adding new exercises. But of course, they don't burn just from that area; rather from all over the body. 2. For the person just starting out, stomach exercises will tighten the abdomenals making the area smaller, and thus giving the appearance of weight loss. 3. For the person already exercising, successfully concentrating on growing any muscle of the body will add firmness, and increase muscle area that body fat is spread over.......Witness my chest at the current time: In college it was solid muscle, and my sister told me I was so big I should wear a braw. Now it's grown just as big (after a return to the weight room of almost four months), but about 1/3 of it is fat. However, it's much firmer, and APPEARS less fatty than four months ago. But I'm not going to go lean for another four to six months, after I have some good muscle size back. Conclusion: Spot training works!.....Sort of. -Malcolm