This digest contains the following messages:
1. Cyclical ketogenic diet?
by: Eric Mueller <Eric@asylum.com>
2. Re: Failure vs Almost to Failure
by: Petko Mikhailov <petko@brolin.orbitel.bg>
3. Intensity Regulation
by: Daryl Wilkinson <daryl@uk.ibm.com>
4. Maximum Intensity and Maximum Tension or Not
by: <PRSNLFTNSS@aol.com>
5. Track and field
by: <Beber0190@aol.com>
6. For Kalle: re patellar tendenitis
by: Jeff Ventura <Jeff.Ventura@ms.cmsconnect.com>
7. Re: Intensity Regulation, HIT Digest #193 - Item 8
by: Steve Grinavic <sgrinavi@tridsys.com>
8. Calf Growth
by: Kevin <kevind@picknowl.com.au>
9. RE: Subject: Thoughts on my routine?
by: John Parry-McCulloch <John.Parry-McCulloch@liffe.com>
-------------------- 1 --------------------
Date: Tue, 29 Sep 1998 16:45:29 -0700
From: Eric Mueller <Eric@asylum.com>
Subject: Cyclical ketogenic diet?
Hi ya'll,
I'm trying to lose fat while maintaining (or at least adding muscle)-but if
I had to pick, I'd rather lose a little bit of muscle with fat right now,
rather than maintain or add fat.
I'm 6', male, 160 lbs., around 13% bodyfat. I believe my ideal calories to
maintain my weight is around 2100, so
I'm on a cycling diet of 2-3 days of low calories (around 1800-1900) then a
day of higher calories (2300ish).
Question: will this work? The results have been incredibly slow, to say to
least... I've lost maybe 3 lbs/month.
2nd question: what is a cyclical ketogenic diet, and, where can I get
simple
beginner information about how to follow it? :-) (Is this like The Zone,
and
the whole glycemic index thing?)
Thank you for any information you can give me!
best,
Eric Mueller
Entertainment Asylum (a part of America Online)
AOL keyword: Asylum or <http://www.asylum.com/> http://www.asylum.com/
3520 Hayden Ave., Culver City, California 90232, (310) 841-4668 work or
(888) 310-6484 pager
"Caution: cape does not enable user to fly." - warning label on Batman
costume
-------------------- 2 --------------------
Date: Mon, 28 Sep 1998 21:32:45 +0200
From: "Petko Mikhailov" <petko@brolin.orbitel.bg>
Subject: Re: Failure vs Almost to Failure
Dear Kevin,
In Digest #188 you wrote:
>-------------------- 6 --------------------
>Date: Tue, 1 Sep 1998 22:54:32 +0930
>From: "heavyduty" <KJDye@newave.net.au>
>Subject: Failure vs Almost to Failure
>
>Apparently Jones told Doug McGuff and Terry Carter a year or two ago that
if
>he had it to do all over again, he'd train once per week, whole body, and
>train to positive failure only every other session ! I found this amazing
as
>if anyone has a handle on the importance of the intensity factor it has to
>be this man, having been involved with high intensity exercise for such a
>long time. Arthur's understanding and appreciation of intensity is
probably
>unparalled, so if he thinks regulation is important then it's worth
>evaluation!
>
>While this information initially startled me it was not bewildering as it
>was something I had been toying with in my head for the past few months.
I'd
>experienced the effects of stopping one rep shy of failure for a month
back
>in April and gained 1" on my chest for my efforts [or lack of]!
>Unfortunately the mental turmoil I endured stopped me dead in my tracks as
>having been a high-intensity / Heavy Duty enthusiast all my training life
>I'd found it hard to come to terms with anything other than an all out
>effort. I'd usually question whether I'd done 'enough' in each workout,
>which made me doubt its worth. But seeing what I achieved I began to
quietly
>debate the subject over in my mind knowing that there must be some merit
to
>regulating intensity. This statement was the clincher!
>
>In the next couple of weeks I'm going to implement this theory so I can
>appraise its effectiveness firsthand. Alternating the intensity on a
weekly
>basis should sooth the nagging doubts that plagued me when I was avoiding
>failure as my reassurance will be that a week later I'll be resuming my
all
>out intensity assault once again. John Christy [Hardgainer] uses short of
>failure training will all his trainees and they achieve some remarkable
>success, [which is where my interest initially started]. As I'm becoming
>more and more advanced, climbing to higher levels of intensity, my
tolerance
>levels are correspondingly decreasing, as the depletion is immediate and
>totally debilitating. Regulation seems my only choice to offset its
>crippling effects. It's definitely food for thought!!!
>
>Kevin
>
This is very interesting. Could you give us some more details on Jones
current concepts and any references? Would you share in detail your April
experiences?
Petko Mikhailov
e-mail: petkom@bigfoot.com
web: http://listen.to/Petko
ICQ#: 9014001
Web-to-ICQ: http://wwp.mirabilis.com/9014001
e-mail-to-ICQ: 9014001@pager.mirabilis.com
-------------------- 3 --------------------
Date: Tue, 29 Sep 1998 08:27:20 +0000
From: Daryl Wilkinson <daryl@uk.ibm.com>
Subject: Intensity Regulation
>"Kevin's" post stated phenomenal gains using "intensity regulation".
>I'm unable to find a description of this in HIT archive or Cyber pump
>archive. Can anyone point me to some info on intensity regulation?
Intensity regulation is probably another phrase for intensity cycling (not going all out, all the time), which is popular with us hardgainers..
Hey Rob (Rob O ?), did you get my last post, the one explaining how I
made gains without going to failure ? I haven't seen it yet and just
wondered if it reached you.
[I remember reading that, but it got lost when Spector dropped a plate on the Cyberpump! mail server. Please resend it.
Rob O]
Cheers,
Daryl
-------------------- 4 --------------------
Date: Tue, 29 Sep 1998 08:25:26 EDT
From: PRSNLFTNSS@aol.com
Subject: Maximum Intensity and Maximum Tension or Not
On Thu, 24 Sep 1998 15:53:08 EDT Fred Hatfield II stated "... only the last
rep in 5 superslow chins (assuming it's to failure) is under maximum
tension".
Is it more accurate to state that only the last rep in 5 superslow chins
(assuming it's to failure) is under difficulty or higher relative
intensity?
The absolute intensity and the absolute tension are only about 85 to 90% of
max even with traditional/faster 5RM cadenced exercise. Super slowing the
cadence necessitates a further decrease in the absolute load. Clearly not
maximum tension.
Pete LaChance
-------------------- 5 --------------------
Date: Tue, 29 Sep 1998 12:03:37 EDT
From: Beber0190@aol.com
Subject: Track and field
I have been weight training for a number of years, with pretty good
success in
terms of increased size and strength, but my body shape resembles that of a
strongman more than that of a bodybuilder. Anyway, here's my question.
Due
to my size, and my strength which most of my school knows about, I have
been
asked to join the track team(which is starting this year for the first
time)competing in an event in which I throw a lead ball a far distance.
Since
the season doesn't start for a while, I was wondering if I should make any
changes in my training. Currently, I do deadlifts, squats, rows or
pulldows,
bench press, military press or upright rows, shrugs, pressdowns or french
presses, and curls. I do one set of each, each session either increasing
weight or reps. I also do a few sets daily of:bar twists(with the bar that
has a big spring in the middle, for forearms)pushups, crunches, side
crunches,
and butterfly kicks. Should I cut down the frequency of pushups abs and
forearms, should I add more volume to my regular routine, use more
weight(usually I get 10 reps on most exerrices, increasing weight when I
get
to 15.) use less weight, do more isolating moves, less isolating moves,
cardio, etc.?
As far as stats:
5'4
180
17" arms
34" waist
47"chest
49"shoulders
20"thighs
13"calves and forearms
btw, I can get down to 9% and 29"waist if I use a no carb diet.
R'Josh
-------------------- 6 --------------------
Date: Tue, 29 Sep 1998 10:52 -0500
From: "Jeff Ventura" <Jeff.Ventura@ms.cmsconnect.com>
Subject: For Kalle: re patellar tendenitis
Kalle,
Hopefully, I can contribute something towards a solution for your
problem.
I am a semi-professional volleyball player, and I play on tours both
indoor and outdoor (beach). After a few years of inadequate warm-ups and
poor stretching, I developed superpatellar tendenitis (aka quadriceps
tendenitis), which is very similar to patellar tendenitis, except the
locus of pain is the insertion point where the quadriceps tendon attaches
to the upper edge of the patella.
This has been very acute at times, and after many months of trying to
deal with it, I seem to have come up with a solution. It takes time,
just as it takes some discretion: as was mentioned earlier by another
poster, you have to keep in mind that patellar tendenitis, and tendenitis
in general, is an overuse condition. Choose your stressors wisely. That
said, try the following techniques:
1. Ice frequently, especially after activity. Put an icepack on your knee and wrap it gently with an ACE bandage -- this provides some compression. You cannot ice to much. Again: you cannot ice too much.
2. If you think your leg strength is suspect, try adding some closed-chain leg movements (leg press, hack squat, squat, etc.) to your training. If you notice pain, limit the range of motion. When things were bad for me, I was only going down about 1/4 of the way on both the leg press and hack squat. Avoid leg extensions at all costs.
3. For me, the KEY has been flexibility. I'm a relatively tight person, as I've spent the last few years adding muscle without really stretching as I should have been. The result is more strength, but far less flexibility than I need for my activities. Over the last two months, I have been stretching religiously (Oh God, please don't let my hamstring tear... :-) ), morning and night, covering the whole body. I put a heavy focus on the lower body, and I hold each gentle stretch for 30 seconds. The results have been remarkable, and I see my range of motion increase with each passing week. My condition has improved noticeably.
4. I use a gel at night (and before events) called Triflora by a company
called Boercke & Tafel (not sure of the spelling here). Constant use has
made significant improvements.
5. Bio-Chem makes a supplement called Liga-Tend, and that, too, has
worked quite well for me. You might want to give it a try. It's cheap,
and if it works for you, then wonderful.
Hope this helps.
Jeff Ventura
jventura@ms.cmsconnect.com
-------------------- 7 --------------------
Date: Tue, 29 Sep 1998 07:15:57 -0700
From: Steve Grinavic <sgrinavi@tridsys.com>
Subject: Re: Intensity Regulation, HIT Digest #193 - Item 8
>-------------------- 8 --------------------
>Date: Sun, 30 Jun 2002 11:11:34 +0930
June 30, 2002! Wow, you are ahead of your time :-)
What exactly is "intensity regulation" ?
>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" .....
=============================
Steve Grinavic
Industrial Design Manager
Trident Systems Inc -- Maryland Office
301-735-3486 V. 301-735-6325 F.
email: sgrinavi@tridsys.com
-------------------- 8 --------------------
Date: Thu, 4 Jul 2002 09:51:41 +0930
From: "Kevin" <kevind@picknowl.com.au>
Subject: Calf Growth
Here's something I think my fellow trainees can benfit from. Throughout my
training life I have tried what must accumulate to hundreds of calf
specialised routines, all aimed to bring my calves up to speed in the
shortest time span. Well despite applying myself to the letter on routines
designed by Mentzer, Jones, Darden, ect. my average calves remained the
same, without much if anything to see for my efforts. I even contemplated
getting calf implants throughout most of the eighties, including trying to
figure a game plan how to raise that much money!
Well recently I've come to understand just what is needed to get the calf
muscles to grow; body weight. As I've added weight over the past few
months,
I've consequently added nearly 1" to my calves, bringing them from their
average size of around 16" to 17". In all this time I never even worked
them, which leads me to the conclusion that my regular weight increments on
squats were adequate enough to stimulate their growth.
So when you next decide to torture your poor calves into submission in the
hopes of producing sudden and dramatic growth, stop and remember that
without added weight throughout your body it is doubtful that you will see
anything worthwhile for your efforts, and I suspect the same applies to arm
growth.
Kevin
-------------------- 9 --------------------
Date: Wed, 30 Sep 1998 14:15:48 +0100
From: John Parry-McCulloch <John.Parry-McCulloch@liffe.com>
Subject: RE: Subject: Thoughts on my routine?
>Anyways I got married and started gaining weight.
Interestingly, when I got married I found my wallet decreased in
weight somewhat, and I developed a strange pain in my neck. I
have noticed that my hearing has degenerated, too.
I think I must be overtraining.
But seriously, to the young chap who's doing 250 sit-ups a day
and wants to reduce the fat on his abs: 250 situps (or do you mean
crunches?) is far too many and is probably shredding nothing more than
the carpet you're lying on.
Moreover, even if this many sit-ups was going to build you abs like Andes,
they'd still be hidden under a layer of fat. The only way I know to
spot-reduce fat is liposuction.
Jon
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