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#1. RE: Fat Loss - from Don Gwinn
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Date: Sat, 12 Sep 1998 21:20:28 -0500 From: "Don Gwinn" <dgwinn@monm.edu> Subject: RE: Fat Loss I'm in the beginning week of a program intended mainly for fat loss and secondarily for muscle gain, coming off a long summer layoff caused by long hours and laziness. I'm eating pretty well and time isn't really a problem. I'd like to hear whether, and why, anyone on the list prefers HIT, a high-volume approach, SS, etc. for fat loss. It seems to me that higher reps or the longer TUT in Super Slow should facilitate fat loss, but right now I'm following a pretty basic HIT program: Monday: Deadlift 2 x 8-10 Leg Ext. 2 x 10-15 Leg Curls 2 x 10-15 Calf Raise 2 x 15-20 Reverse Grip Pulldowns 2 x 10-12 Thursday: Bench 2 x 8-10 Curls 2 x 8-10 Shoulder Press 2 x 8-10 Dips 2 x 10-15 Crunches 2 x 35 Cardio: Stairs for 30 minutes, 3 times/week. I try to go to failure, but I know my intensity is not what it should be. I don't currently have a partner, so I'm basically drafting whoever's in the gym to spot me. Can anyone suggest anything specific I'm missing to target fat loss? I'm especially interested in the opinions of those who've tried several ways and/or those who've been fairly neutral on this list, like Mr. Mcdonald. Thanks.
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#2. Behind Neck Pullups - from Master of Disaster
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Date: Sun, 13 Sep 1998 07:46:15 -0400 From: Master of Disaster <wlucke@vt.edu> Subject: Behind Neck Pullups Greetings, illustrious readers of the Digest As the header sez, I have questions about behind-the-neck pullups. Ihave never felt a great deal of stimulation for my midback doing rows, and it has almost never been sore from them. One day I tried doing behind-the-neck pullups, and behold, I felt contraction in my scapular rectractors as I have never felt with rows. Since then I have switched to BNP's over rows. I did them on a straight bar once, which hurt my elbows a little bit but gave my midback a great workout. I have since come back to school, where the most practicalway I have found of doing them is on a Nautilus pullup/dip machine with parallel grip, although this does hot HIT my midback quite as hard as it did on the straight bar; possibly because my hands are not as far behind me. My questions is this: what are the bad aspects of BNP's? Are they hard on the shoulders like BNP (behind-the-neck press)? Misalignment problems?Has anyone had any bad experiences resulting from them? Your input is greatly appreciated William H. Lucke IV P.S. Have any of youse readers o' dis list ever seen somebody doing ballistic toe raises with twice the ROM (read: use os knees and hips) andtwice the weight they should have, using the aforementioned Nautilus pullup/dip machine? Quite a sight, ain't it?
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#3. Neck work - from Richard Eastwood
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Date:Sun, 13 Sep 1998 15:21:05 +0100 From: "Richard Eastwood" <rpeast@globalnet.co.uk> Subject: Neck work >-------------------- 5 -------------------- >Date: Mon, 7 Sep 1998 16:26:07 -0400 (EDT) >From: Brian Bucher <babucher@mtu.edu> >Subject: neck work, let's go deep! > > >In my training, I include manual exercises for the neck. I'm wondering >if anyone has opinions on the performance of the exercises. > >When pushing to the side (pushing against hand on side of head) it >is possible to bend either only at the base of the head (top of >the neck) or bend both at the base of the head and base of the neck, >giving a larger ROM. Right now I'm bending at both the base of the >head and base of the neck. Any reason not to? > >Should I include rotation of the head or is side, front, and back enough? > >Shoulders relaxed, retracted, raised, ...? > >Should my head be held straight up (err, "neutral position") or bent >forward/backward for the side-to-side movements? > >I am VERY thankful that I do neck work, since I've needed a strong >neck a couple of times when I've gone water skiing. Last time I >tried to Go Big and had some serious whiplash. Some contract-relax >stretching and a visit to the massage therapist helped that one! >Sorry if you had to see this message from more than one mailing list.> IMO, lateral movements can mess your neck up pretty badly if they're not done correctly. 'Flexing' the neck against manual resistance works the muscles though a fuller ROM than an isometric 'tense' will, but I find the full ROM version hurts my neck, and I know others who've had similar experiences. I just use flexion & extension now, with a 25lb plate and a 10/10 rep speed, and my neck is much stronger than when I started doing neck work. As a rugby player I also need a strong neck, and just doing these 2movements have helped add 1" to my neck in 5 months. Just because a movement doesn't cause immediate discomfort doesn't mean it's not hurting you or setting you up for a chronic injury. Take care with your neck work. RichE
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#4. Re: HIT Digest #189 - from Mike Paternostro
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Date: Sun, 13 Sep 1998 09:15:36 -0700 From: Mike Paternostro <ironmike1@discover.earthlink.net> Subject: Re: HIT Digest #189 In response to Wally Day's question: are there any vegetarian bodybuilders out there? There is at least one here in Brighton, Ma. I've been a veggie for about7 years now. I eat no meat, fish, fowl,eggs, milk or dairy products. I do use a whey protein that I mix with a high quality soy protein (my own mixture is a higher protein and lower priced version thanwhat's out there comercially) so I am ciose to, but not totally vegan. I am preparing myself for my first physique show in about 17 years. I am 5'6", 180 pounds, approx 5% bodyfat. I am lifetime drug-free. I formally competed in the AAU, when it was pretty much the only show in town and drug -free competitors were in the minority. Then I still ate small amounts of fishand eggs. I was in the mix competitively, winning the New Englands and finishing 3rd in the Eastern America. I was always a top 3 finisher. I think I'm better now. I'll find that out in a few weeks. Most articles written about vegitarianism and bodybuilding (generally negative) are by people whose idea of a healthy diet is a steak with a prime rib on the side. That's like getting your lifting info from a marathon runner. Mike Paternostro
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#5. V02 - from Simon Fletcher
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Date: Mon, 14Sep 1998 09:39:44 +1200 From: "Simon Fletcher" <sfletcher@unitec.ac.nz> Subject: V02 Can anyone tell me how long it takes to reach a high level of V02 ? I know it depends on many variables and I do not mean the absolute value an individual may reach. I think I read 6 weeks somewhere. The information I want is in relation to preparation for a competitive sport season (say Basketball). I am interested particularly in the Tabata protocol not so much the traditional periodisation type "aerobic base" cliche. On the subject of periodisation, if high volume and low intensity are advocated in the off season and then the reverse as the season approaches, surely, given the mutually exclusive relationship between the two it is obvious that a gradual increase in impact (and the resultant adaption of) on bodily systems is not the result. The athlete generally carries the accumulated fatigue into the next season. Given the thoughtless volume and ineffectiveness of training athletes are subjected to this is not the desired result. Periodisation is supposed to allow rest I thought. It has all been said before and it makes good plain common sense, something that appears to be missing from the majority of coaches and athletes. Athletes need to get responsible and educate themselves, ask questions and critically examine what they are being asked to do, often by someone who has never even done it. Thanks for everyones efforts. Simon Fletcher.
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#6. My wrists & handstands - from R.A. Onufer
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Date: Mon, 14 Sep 1998 18:28:33 -0400 (EDT) From: "R.A. Onufer" <onuferra@muss.cis.McMaster.CA> Subject: My wrists & handstands I'm trying to learn to handstand. Anybody know anything that would help? Also, after I've practiced for a bit my wrists, especially my right one, become sore and it feels painful to supinate/pronate my right one at the end of this movement. Any ideas what this could be and what I can to about it? Does the joint itself require more strength? More flexibility? Roy
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#7. The Phantom Tollbooth - from Lyle McDonald
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Date: Sun, 13 Sep 1998 21:42:19 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: The Phantom Tollbooth >Date: Mon, 7 Sep 1998 09:07:32 -0700 >From: "James Krieger" <jkrieger@wsu.edu> >Subject: A phantom quote? > >In the latest ANMD, Mike Mentzer states that, in his book Science and>Practice of Strength Training, Vladimir Zatsiorsky advocates up to 60sets >daily for individuals looking to gain muscle size, and Mike states that V.Z. >gained this knowledge "from observations of competitive bodybuilders." he interpolated this from page 208-209 where Zatsiorsky says: "In one workout or even in one day, no more than two or three muscle groups or body parts are exercised" Then "Up to 20 to 25 sets per muscle group may be executed in one workout." 2-3 muscle group * 20-25 sets/muscle group = ~60 sets per workout. >I own this book, and I could not find anywhere where V.Z. makes such >recommendations, nor could I find the quote "from observations of >competitive bodybuilders." I vaguely recall Zats saying something like this but I don't remember where. Lyle McDonald, CSCS This space for lease
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#8. Re: Intensity... - from Sonofsquat@aol.com
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Date: Mon, 14 Sep 1998 10:23:17 EDT From: Sonofsquat@aol.com Subject: Re: Intensity... In a message dated 98-09-12 21:47:30 EDT, you write: Brian wrote: << intensity(load) --------------- %1RM intensity(effort) --------------- 9 reps of 10RM is 90% intensity(inroad) --------------- "inroad"/time but it never seemed to catch on except with a couple of ppl. (Adam?) Oh well. Brian>> Not to mention that intensity can be defined by how much force you are applying to the bar! 5 reps at slower speed isn't as intense as 5 reps pushing as hard as possible. In other words, as a HITer once spoke of onthis digest: F=ma. Fred Hatfield II
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#9. REPLY: Diet - from Luck, James
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Date: Mon, 14 Sep 1998 07:38:11 -0500 From: "Luck, James" <LuckJ@netsolve.net> Subject: REPLY: Diet >-------------------- 1 -------------------- >Date: Fri, 4 Sep 1998 16:49:21 -0700 (PDT) >From: Wally Day <wday@yahoo.com> >Subject: Diet > >Has anyone on this list experimented with the anabolic blast diet >that MM2K (Ooops - MM) ran in three consecutive issues earlier this >year. Did you get the results they were talkin' about? >Also, are there any vegetarian bodybuilders out there? I hope we're talking about the same diet..... Nope, never tried that diet. My experience with high carb diets of any type is that they don't work for me. I have had fantastic results with a very low carb diet, which flys in the face of what is supposedly known about nutrition. I've been using the "ketogenic" diets like Atkins, Lindora, Eades (protein power) and Erza (Type II Diabetes diet). In general, these diets recommend adequate protein and 30 - 100 grams carbs per day. I've been a hard gainer over the years, and I've tried almost every supposed "mass" diet. None of them worked. I also had trouble building muscle. I'd work the usual 3 times a week, 3 sets of each, entire body. Plus, I'd run 2-3 times per week 3-5 miles. I actually think all the work made me smaller. I tried every recommendation for building size, including every supplement that you can imagine. I've had several personal trainers, all CSC etc, many supposedly had trained all kinds of stars etc. The ONLY thing that's worked for me has been: 1) HIT, entire body, once a week 2) Low carb diet I tried to be a vegetarian weight lifter; it's been hard for me to get adequate protein without supplementation. Bill Pearl (Keys to the Inner Universe) is supposedly a vegetarian; he's also got a web site. I don't know if he's ever written anything in depth on vegetarianism and weight lifting. James Luck james_luck@netsolve.net
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#10. post workout heartrate - from Daniel Yourg
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Date: Wed, 16 Sep 1998 13:30:02 -0700 From: Daniel Yourg <yourgd@is.acusd.edu> Subject: post workout heartrate I think I read an Andrew Baye "Ramblings" post on Cyberpump where he was monitoring his heartrate after a workout. I am curious if anyone else does this, or what is supposed to be "normal." I lifted today with short restperiods for about a 45 minute workout, and 30 minutes afterwards my heartrate is still up around 100 to 105. My normal resting is around 60-70 I believe. Dan Yourg