From: cyberpump@geocities.com
Date: Thu, 23 Oct 1997
Subject: HIT Digest #20
To: HIT.Digest@geocities.com
Reply-To: <cyberpump@geocities.com>

This list digest contains the following message subjects:

  1. HIT Forearm workouts
  2. RE: Rack Work
  3. Re: Rack Work

<MSG1>
Date: Thu, 23 Oct 1997
From: Pegrumd@decaf.curtin.edu.au
Subject: HIT Forearm workouts

Hi everyone, I would like some advise on a HIT workout for forearms. I have no problems with any other bodypart, but can't seem to get the intensity really high for forearms. Getting a pump is no problem, but my forearms just aren't very sore the next few days. I do the traditional barbell wrist curls and reverse wrist curls with as heavy weight as possible. The only time I have really felt my forearms ache like hell (the feeling I always strive for!) the next day was after going indoor climbing which is a great forearm workout.

Any help would be appreciated

Thanks

Desmond

Pegrumd@decaf.curtin.edu.au

<MSG2>
Date: Wed, 22 Oct 1997
From: VZsiday98@gsm.uci.edu
Subject: RE: Rack Work

Answering for 3. Rack Work: As I understand you are doing some kind of Static Contractions, or something like that. i heard that a lotta guys get great results by that, and Mike Mentzer prefers them. I think I'll alos give a try to more statics, and I'll mail you about the results.

<MSG3>
Date: Wed, 22 Oct 1997
From: bcollins@hotmail.com
Subject: Re: Rack Work
><MSG3>
>Date: Tue, 21 Oct 97 20:21:08 EST
>To: cyberpump@GEOCITIES.COM
>From: STRIETPJ@miamiu.acs.muohio.edu
>Subject: Rack Work

> > >I recently went wild at Cincinnati's public library and photocopied a number of old PLUSA articles (Leister's are classics). I found one of interest by Bill Starr regarding Rack Work. I've implemented it into my program because I'm looking to do my first powerlifting meet in the near future. My squat is skyrocketing. I found I was quite weak at the bottom posistion. Without going into great detail, it basically involves holding the bar aganist the pins at various heigths for a predetermined amount of time. Anyway, has anyone used rack work, or more specifically Starr's program? How was it? Any precautions? Thanx.

Yes, don't rely on carry over to the regular powerlifts. I would only think of rack work as secondary. Why? Because the form is seldom if ever duplicated with the actual squat, deadlift, and bench press. I am talking about partial movements by the way. Dr. Ken says the same thing. My experience tells me the same thing. For example, doing rack deadlifts just above the knees. It is almost impossible to duplicate the proper position and in many cases to keep the weight going up the lifter degrades as well. Partial squats do nothing except open yourself up to injury. Just check the gym out some time. A person doing partials with 4 plates and they get CRUSHED trying to do a real FULL 315 lb squat.

Brad

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