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#1. intensity - from Ben R.
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Date: Thu, 24 Sep 1998 20:05:35 PDT From: "Ben R." <berserker78@hotmail.com> Subject: intensity >The metabolic work may be greater, but the >quality of that work is lacking -- >only the last rep in 5 superslow chins (assuming >it's to failure)is under >maximum tension. 5 chins as fast as possible >(with compensatory acceleration) >is 5 reps under maximum tension... The >intensity therefore, is greater... >Especially if you are doing weighted chins. >Fred Hatfield II You're pushing as hard as possible with CAT, but you're because the weight is moving fast (due to the sub-maximal load), only the bottom (or top, if you're standing on your head) of the range of motion is loaded. Therefore, the quality of work is lacking more so than if you used a slower rep speed. The scientific measurement of intensity is a percentage of a 1RM, so wouldn't the lighter loads associated with CAT be considered low intensity? Ben ______________________________________________________ Get Your Private, Free Email at http://www.hotmail.com
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#2. Re: Fat loss - from Sonofsquat@aol.com
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Date: Fri, 25 Sep 1998 01:10:27 EDT From: Sonofsquat@aol.com Subject: Re: Fat loss In a message dated 98-09-24 21:58:10 EDT, Andrew Thomas writes: Grediagin A. "Exercise intensity does not effect body compsition change in untrained overfat women" J. of the American Dietetic Association. 95(6):661-5, 1995 Jun 12 untrained, moderately overfat, weigth-stable women were randomly assigned to a high-intensity (80% VO2max) or low-intensity (50% VO2max) exercise group. Subjects were trained for 4 times per week for 12 weeks, with a duration sufficient to expend 300 kcal. etc. etc. Results: Posttesting was done for change in weight, %body fat, fat mass, fat-freemass, sum of skinfold measurements, and sum of circumference measurements. There was no statistical difference between the groups. Hydrostatic data revealed that each group lost an identical amount of fat (5.0lbs), but the high-intensity group gained more than twice as much fat-free mass (4.3 lbs vs. 1.8 lbs). But not statistically significant.Conclusions: Fat loss is a function of energy expended rather than exercise intensity. Therefore, if fat loss is the goal and time is limited, persons should exercise safely at as high an intensity as tolerated to expend as much energy aas possible during their allotted time.>> I can't help to think but one thing. It's lean body tissue that most efficiently burns fat. From what I understand, the brain is the biggest calorie expenditure organ (pound for pound), but overall, it's MUSCLE MASS that eats up the most calories overall. Build more lean body tissue, andyou'll lose more fat. Building lean body tissue is done best by placing muscle mass under maximum muscle tension. Interestingly, one study shows that aerobic instructors (females, that is) have an average of 18% bodyfat whereas female powerlifters have an average of 16%. Andrew Baye is right if I read him right. Build lean body tissue to losefat! Fred Hatfield II
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#3. Grip Exercises - from Robert Graup
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Date: Fri, 25 Sep 1998 11:12:31 -0700 From: Robert_Graup@mail.gmosf.com (Robert Graup) Subject: Grip Exercises Pick up John Brookfield's "Mastery of Hand Strength," ($15). Also, request a catalog from IronMind, 530-265-6725; www.ironmind.com They have more weapons to train your grip than any place I've seen, including an entire section entitled, the "Captains of Crush."
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#4. Suggestions regarding a fitness plan - fromMatthew K Overly
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Date: Fri, 25 Sep 1998 13:44:31 -0500 From: "Matthew K Overly" <matthewko@goshen.edu> Subject: Suggestions regarding a fitness plan The scenerio: A young lady, age 19, weighing 125lb, asked me to help herwith a diet and exercise program. I am not a physical trainer, but she'sa friend so I said I'd help her out. She has had little to no exercise experience in her life. Here is what I planned to do. Starting this monday I planned to take her to the gym and show her how to properly use the equipement. I will take her through: leg extensions, leg curls, DB presses or/ the seated press machine, and front pulldowns. She also would like some kind of stomach work so I thought I'd show her situps. I planned to use very slow to superslow speed and very light weights. I planned to take her through this routine Monday, Wednesday, and Friday for the first week. After that I thought that I'd change it to every two or three or four days. I haven't decided yet and I don't know how to tell when it would be best. That's one of my questions for you all. Secondly: I thought I'd give her a brief teaching on nutrition. I justthought I'd tell her some of the basic things. Anybody have any ideas onbasics? I repeat- b-a-s-i-c-s. Here's the deal: I would like to be able to teach her the simple basicsand help her to get to a point where she will be able to 1)keep track of her own progress, 2)be informed on basic nutrition habits that she can use the rest of her life, 3)have a program that she will be able to use for the rest of her life if she so chooses so that she can achieve her goals. I would like anybody's opinions, past experiences with this sort of thing and, any help whatsoever. She is self motivated, and wants to achieve her goal. I would like to keep this as KISS as possible (Keep It Simple Stupid). Thank you all for help Matt, wanna-be-a-physical-trainer Overly
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#5. vegetarianism - from Lyle McDonald
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Date: Fri, 25 Sep 1998 13:43:30 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: vegetarianism >Date: Thu, 24 Sep 1998 10:15:45 +0100 >From: Michael Benis <michaelb@pavilion.co.uk> >Subject: Re: HIT Digest #191 >>I agree. Are there any other vegetarians out there besides Mike? > >I'm a vegan and another Mike and also in Brighton (wierd!), but not the >same Brighton (in the UK). The No. 2 male amateur British bodybuilding >champion from a coupl eof years ago is also a Vegan as is the No. 2 >European women's powerlifting champion in the lightest class. Stuart >McRobert of HG fame is a vegetarian as you can read in Beyond Brawn (great >book!) and was a vegan for four years but found himself unable to gain on >the latter and is also convinced it weakened his joints. He doesn't mention >what sort of Vegan diet he ate, but it seems this was back in the eighties >and so may have been deficient due to the influences of dietary >philosophies that sit badly with veganism, such as the macrobiotic diet, >for example. however Stuart does mention that he was careful to combine his proteins (page 420, 20.90) so I doubt he was on a macrobiotic diet. He also comments (20.92) that adding even a small amount of animal protein (a few eggs) made all the difference in the world. One thing to note is that vegetable proteins, even in combination to minimize amino acid deficiencies, are still digested much less efficiently than animal proteins (i have seen values of 80-86% for vegetable proteins vs. 95-98% for animal proteins). So 30 grams of vegetable based protein stills provides less useable protein than 30 grams of animal protein, even if they both ahve the same amino acid profile. You might be able to offset this by simply consuming more vegetable based protein. >I eat a reasonably high-protein diet for a Vegan but way below what many >"authorities" recommend and have no more problems with gaining than anyone >else. That's to say if I use my head about how I work out rather thanmy >ego then the weight keeps increasing. BTW I don't use any supplements>except the occasional multivitamin. At the same time I've not been lifting >for long and so my gains could be beginners luck.... Bingo. You may find that this situation changes drastically once your past the beginner stage or you may not. Beginners can make gains pretty much in spite of what they do, not because of it. I tend to agree with Stuart that strict veganism is going to make it a lot harder than it has to be to gain muscle. But if you're hell-bent on avoiding animal flesh, even eggs and dairy may be all you need to start making gains. A recent study found that combinging animal and vegetable proteins (in a ratio of 30% animal protein and 70% vegetable protein) gave better protien efficiency than eating more of the animal protein alone. So this may be the best strategy to get the most protein 'bang for the buck' while minimizing animal protein intake (if such if your desire). Instead of 8 oz of meat (and I use that generally to include red meat, chicken and fish because I figure dead animal is dead animal) and a small serving of rice or beans, you might get better protein quality with 3 oz of that same meat and a bigger serving of rice and beans. Related story, a good friend of mine was a strict vegetarian for 5 years.She combined her vegetable protein AND ate fish and chicken. I believe she took vitamins as well. After 5 years of being sick all the time, she went to her MD who diagnosed her with severe anemia and a compromised immune system (she was also living in a cabin in Maine as a single mom which surely added to he stress level). he told her that she could either giveup being a vegetarian or she could die. now it's possible that her body just wasn't suited to vegetarianism because obviously people have been doing vegetarian diets for a long time without this happening. But your body will tend to tell you what's goign on. Stuart banged his head against a wall for 4 years as a Vegan before realizing it didn't work for him (the way most trainees will stick with teh same training program for long periods of time without any measureable progress). And if your body is telling you that a vegetarian diet isn't what's good for you, listen to it. Lyle McDonald, CSCS "I am the walrus, goo, goo, ga joob" The Beatles
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#6. I want Abs!!! - from Daniel Ng
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Date: Sat, 26 Sep 1998 09:32:22 -0700 From: "Daniel Ng" <ngdan@mbox2.singnet.com.sg> Subject: I want Abs!!! Hi! I am just another amateur who has been lifting weights for more than half a year now. I am pretty muscular it's just that I have this layer of fat covering it. Any suggestions on how to get rid of it? AlsoI seriously NEED abs!!! I have just started 3 days ago working on this routine of 250 sit ups a day -- 7 sets of 30 one set of 40 and I kinda space them out over one or two hours. Is this ok? I mean will it produce good ab development and how long will it take b4 i can possibly get those hard well defined abs? (i'm 15 and 72.5kg and 174cm -- just in case). Appreciate anyone's help! Thanks, Jason
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#7. Re: HIT Digest #192 - from Joe Venier
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Date: Fri, 25 Sep 1998 05:20:27 -0700 From: "Joe Venier" <jvenier@zdnetmail.com> Subject: Re: HIT Digest #192 >From: Sonofsquat@aol.com > >The metabolic work may be greater, but the quality of that work is lackin= >g -- >only the last rep in 5 superslow chins (assuming it's to failure) is unde= >r >maximum tension. 5 chins as fast as possible (with compensatory accelera= >tion) >is 5 reps under maximum tension... The intensity therefore, is greater... >Especially if you are doing weighted chins. > >Fred Hatfield II Who says it is maximum tension -- that's your opinion and you state it asfact . In fact, CAT is using momemtum and I believe you actually have LESS tension. All people have to do is use a little common sense (is using momemtum maximum tension)? Using as much acceleration as possibl e is more likely to get you INJURED! Doing weighted chins and accelerating as fast as possible with only 5 reps is a prescription for injury in my opinion. I have used CAT and my opinion is that it is a means to DEMONSTRATE strength more than build it. Free web-based email, anytime, anywhere! ZDNet Mail - http://www.zdnetmail.com
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#8. Intensity Regulation - from Kevin
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Date:Sun, 30 Jun 2002 11:11:34 +0930 From: "Kevin" <kevind@picknowl.com.au> Subject: Intensity Regulation After just four weeks of intensity regulation I've been able to increase weights and reps each and every workout, and the results have been astounding!!! My 17" arm barrier I've struggled to break for the last three years is history, with my arms now 17 1/4". Same with my chest; 50" is now the size I have to exceed! I've gone from 98kgs to 105 and I'm still GAINING!!! Best part is, the added "rest" I'm afforded on the short-of-failure workout allows me to recuperate faster which finds me ready and rearing to go three days prior to the next workout. Previously I was struggling with the extreme system depletion I'd experience immediately following every workout, which was deeply debilitating, and I need every one of the seven days between to get myself ready to deliver again. It takes great control not to give in to my feelings and go to the gym prior to the next planned training day, butover-compensation needs time to complete its cycle too, so I patiently stay away knowing that I'll benefit from the restraint. I know that a month is only a relatively short span of time to evaluate asystem, but after twenty years of training getting results like this is adream come true, and gives value to the worth of alternating intensity levels every workout. It's been beneficial thus far, and I don't see a stop any day soon. Kevin
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#9. Patellar Tendinitis - from Kalle
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Date:Sun, 27 Sep 1998 20:50:23 +0300 From: Kalle <k24567@kyyppari.hkkk.fi> Subject: Patellar Tendinitis I have a problem that I'd like to hear some thoughs on. I have had patellar tendinitis (jumper's knee) in my knee for two years now. I hasn't kept me away from sports, but it's a distraction. In the summers, I play (american) football and in the winter I concentrate on weight training. After a tough game on artificial turf or a hard squat workout it can be really sore, but I can do pretty much anything through the pain. Recently I've began thinking is there any way to get rid of the tendinitis. I seem to be unable to take more than two or three weeks off from training, and that isn't enough to let it heal. On the other hand, I've heard of cortisone treatment or even surgery to remove the problem. So what I'd like to hear is if anyone has had the same problem and how to heal it, or on the other hand, find ways to train leg strength and especially speed without aggravating it all the time. Any help would be much appreciated. -- ******************************************************************* * Kalle Karppinen * * ********************************** "The difference between a * * Mankkaanmalmi 6 B * succesful person and others * * 02180 ESPOO * is not a lack of strength * * FINLAND * not a lack of knowledge, * ********************************** but rather in a lack of will" * * Email: k24567@kyyppari.hkkk.fi * -Vince Lombardi * * p. 050-3318942 * * ******************************************************************* * HELSINKI ROOSTERS - American Football Finnish National Champions* * 1982, 1983, 1986-1988, 1990, 1995-1998 * *******************************************************************