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#1. squat and bench - from Lyle McDonald
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Date: Tue, 13 Oct 1998 22:41:32 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: squat and bench >Date: Sun, 11 Oct 1998 18:31:28 -0500 >From: "Gwinn, Don M." <DGWINN@monm.edu> >Subject: Squat and Bench > >Two questions: >glutes or hams. I currently use a shoulder width stance but I'm not >flexible enough to stay flat-footed at the bottom--my heels still pop up. >To involve the hamstrings and glutes more, should I widen the stance, simply >wait till I'm flexible enough to push through the heels at the bottom, or >what? You need to stretch the heck out of you calves before you put any more weight on the bar. Especially for something like 20's. Trying to balance a load on the balls of your feet when you're fatigued is simply asking for an injury. > Also, I tend to bend forward slightly, which makes me come up hips >first. Should I alternate one set of squats per week with a set of good >mornings or deadlifts? In other words, would that improve my squatting? It's normal to bend forward at the hips somewhat when squatting because of the biomechanics involved. But a hip first recover is a good way to hurt your low back. Are you diving into the bottom and trying to rebound out on your reps? This tends to push people out of the groove when the squat and they get tipped forward. It may also be related to low back strength, in which case you need to forget about 20 rep squatting until you low back has compensated or you will get hurt. >2. I'm making some progress on my bench, but I don't feel my pecs are the >main push. Most of the soreness is in the area where the pecs meet the >anterior delts. Could I change this by narrowing my grip? I've tried >keeping the elbows at different angles but it doesn't seem to help. Would >it help to pre-exhaust the pecs on flies or something similar? I appreciate >any help someone can give me. Most people conceptualize the bench press as a straight push, like a piston. This is incorrect and not what the pecs do. The pecs act to pull the upper arm across the chest (horiztonal adduction of the humerus for anatomy nerds). So when you do benches, instead of thinking 'push', think about using your pecs to pull your elbows across your body towards one another. it sometimes helps if you visualize a big beach ball sitting on your chest, try to imagine squeezing it with your elbows as you bench. This takes practice and you will have to drop your working weights to make it work. Lyle McDonald, CSCS "Chemical warfare, chemical warfare, chemical warfare, warfare, WARFARE!" - The Dead Kennedys
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#2. andro/blah/blah - from Lyle McDonald
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Date: Tue, 13 Oct 1998 22:41:39 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: andro/blah/blah >>Date: Mon, 12 Oct 1998 22:44:38 EDT >>From: XXXXXX@XXX.com >>Subject: androstene/dhea/tribulus > >>would it be safe and effective for me to stack androstenedione, dhea, and >>tribulus to boost testosterone? im only 16. please reply and include the >>subject heading in your reply, thank you very much. >I hope that someone will answer jr's question in an appropriate fashion. I will: at 16 why bother? Your hormones are raging already and there isn't anything that andro, DHEA or tribulus will do for you. Save your money and eat food. Lyle McDonald, CSCS "Chemical warfare, chemical warfare, chemical warfare, warfare, WARFARE!" - The Dead Kennedys
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#3. creatine and zzz's - from Lyle McDonald
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Date: Tue, 13 Oct 1998 22:41:43 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: creatine and zzz's >Date: Mon, 12 Oct 1998 22:09:44 -0500 (CDT) >From: holstein@webtv.net (G Paulsen) >Subject: Creatine-induced insomnia? > >My roommate recently started using creatine. While loading during the >first week, he started having difficulty falling asleep at night. > >While I assumed this was coincidental, his personal trainer mentioned >that this was not an uncommon side-effect of creatine use, and he >recommended using the supplement only early in the day. > >Has anyone else noticed this effect? Is there any research or >documentation on this issue? Does the trainer know what he's talking >about? No, no and no in that order. Let's think about how creatine works to see why this PT is most likely out of his mind. [PT=Personal Trainer Rob O] the body can only use one fuel to make energy out of directly, ATP (adenosine triphosphate which is an adenosine molecule bonded to three phosphate molecules). In the muscle there is enough ATP stored for about 6 seconds worth of activity. So you ask how do we continue activity beyond 6 seconds? The body can use other substances (i.e. free fatty acids and glycogen) to resynthesise ATP in the muscle. One of these substances in creatine phosphate (CP). Since I know everybody cares, [I care, I care! Rob O] here is the biochem behind it. When ATP is broken down, it produces ADP, inorganic phosphate and energy. Looks like this: ATP -> ADP + Pi + energy Now, creatine phospate comes along and combines with ADP to make ATP and creatine. ADP + CP -> ATP + C The ATP is broken down again and the C is eventually resynthesize to CP during recovery. So how does creatine loading work? When you take sufficient amouts of creatine monohydrate, it increases the amount of CP in the muscle. Meaning that more ATP can be regenerated as above. Which is why it shouldn't matter whether you take creatine in the morning or at night. Creatine has no effect on the central nervous system that I'm aware of, but is incorporated into the muscle. Meaning that a morning dose is still sort of in your body (in that it is stored in muscle) I think the better question is what else your roomie is doing when he takes his creatine. Is he drinking it in something containing caffeine, or taking it after an evening workout? Because I can't see any way that taking creatine in and of itself would cause this. Lyle McDonald, CSCS "Chemical warfare, chemical warfare, chemical warfare, warfare, WARFARE!" - The Dead Kennedys
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#4. Re: HIT Digest #199 - from jon & stacy ziegler
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Date: Tue, 13 Oct 1998 20:42:35 -0700 (PDT) From: rutger1@jps.net (jon & stacy ziegler) Subject: Re: HIT Digest #199 I would like to address three things I have read this evening. 1) To JR: Don't worry about stacking anything, eat right, lift heavy weights, and rest in between workouts. Sounds almost Polly Anna-ish, but just stick to it that way. It will also save you a lot of cash in the long run. I have my own thoguts on DHEA for anything except older people. DHEA is less present in men over 40+. It comes with a warning that people at risk for cancer shouldn't use it (last time I read anything about it), since most of us don't know if we are at risk are not, maybe we shouldn't use it (a prostate is a terrible thing to waste.). If anyone has anymore info on DHEA and side effects, it might be more accurate than something I vaguely remember reading. 2) The curl bar versus the straight bar curls. Years ago Arthur Jones suggested that a curl bar less effective than a straight bar curl because the straight bar puts the biceps in a more contracted position throughout the rep. 3) Creatine has never kept me awake, but I use Twin Lab usually, although I am trying So-Cal liquid now. It might be possible that some creatine mixes have caffeine or another stimulant in them. This is just a guess, but read the label. Recently I got free sample for a thermogenic fat burner. I happened to read what was in it and found that it had 80 mg. of caffeine. I would have been up for three days after taking that. Good Day, Jon
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#5. Re: HIT Digest #199 - from Matt Brzycki
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Date: Wed, 14 Oct 1998 07:45:59 EDT From: "Matt Brzycki" <brzycki@arelia.Princeton.EDU> Subject: Re: HIT Digest #199 > Date: Sun, 11 Oct 1998 21:05:57 EDT > From: MOOSEBACH@aol.com > Subject: Women's Volleyball > > Can anyone tell me which college women's volleyball teams use HIT methods. > I'm tiring to convince my daughters highschool coach to try Hit. 2-time NCAA champ Stanford, Penn State (NCAA runner-up), Michigan State and (I think) Michigan to name but a few. Matt
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#6. Re: HIT Digest #199 - from Sonofsquat@aol.com
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Date: Wed, 14 Oct 1998 08:46:30 EDT From: Sonofsquat@aol.com Subject: Re: HIT Digest #199 In a message dated 98-10-13 22:14:42 EDT, you write: << Can anyone tell me which college women's volleyball teams use HIT methods. I'm tiring to convince my daughters highschool coach to try Hit Thanks >> I gotta believe that those schools that employ a HIT coach also have their volleyball team using HIT. However, without being 100% sure, even HIT teams are going to be doing some form of jump training (I'll stay away from the "P" word) because to be able to jump high, ya gotta practice jumping! Many times, the head volleyball coach is implementing the jump training and not the strength coach (BIG MISTAKE) so that is a factor to look into. Fred Hatfield II
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#7. andro/dhea/tribulus for minors - from Gary Bennett
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Date: Wed, 14 Oct 1998 09:06:26 -0400 From: Gary Bennett <74663.2777@compuserve.com> Subject: andro/dhea/tribulus for minors My understanding is that these products would be of basically no value to anyone under the age of 30. Even some of the people that make the stuff have said andro and dhea are probably not much help to the very young. They certainly would be a waste of money for a 16 year old, that's for sure. Hey Jr, you've got testosterone running out your ears. You leave a trail of it behind you, man. Save your money, or spend it on Mentzer's Heavy Duty II. You've got more than enough chemicals running through your body right now for awesome growth, so quit looking for a shortcut. Just don't quit, don't overtrain, and eat, eat, eat. Gary
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#8. squats or leg presses - from Steven Brener
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Date: Wed, 14 Oct 1998 09:54:39 EDT From: "Steven Brener" <sbrener@hotmail.com> Subject: squats or leg presses Hi, I injured my back this summer and until it fully heals I am keeping away from squats. Is the conventional wisdom that leg presses, which don't seem to be as hard on the back at this moment (I know I need to get my squat form better, but I'd rather wait before I mess with it again), are a reasonable substitute for squats? If not, what is it missing? Thanks. Steve
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#9. My response to posts about the Know How diet. - from Rob Wolf
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Date: Wed, 14 Oct 1998 10:38:04 -0700 From: Rob Wolf <robartw@FTC-I.NET> Subject: My response to posts about the Know How diet. First, let me say that I never thought that my posts would ellicit such a response. Since they did, I felt it necessary to address each peron's point with my own. Read it if you want to, or just skip over it if this topic doesn't interest you. -------------------- 6 -------------------- >Date: Mon, 12 Oct 1998 15:28:14 -0500 (CDT) >From: lylemcd@onr.com (Lyle McDonald) >Subject: Food combining >I have trudged through my nutrition and biochemistry books and found no >evidence that this selective release of digestive enzymes is the case. Nor >would it make sense from an evolutionary standpoint. If the body truly >worked this way, we'd be extremely inefficient beings and would never have >survived this long. However if someone has access to evidence that only one >'set' of enzymes can be released at a time, please send it my way. > <snip> I can't argue with you on this, as I have been misinformed. I've followed this digest for quite sometime and value your input due to your extensive knowledge. I will do some more checking and see if I can dig up any studies or what not on supporting that claim. I realize that I shouldn't make statements like I did without having the proof on hand, but I relied on what I had been told. I was mistaken. >Like any other diet, fat loss is a function of calories in versus calories >out. Food combining, like most diets, is a peculiar set of rules that >tricks individuals into eating less (without thinking about it that hard), >and they lose fat. No biochemical magic, just basic thermodynamics. I never claimed this diet to be "magic" or the best diet out there. I simply replied to a post requesting diet info with a program that worked for me. Even if all the diet does is "trick" the individual into eating less, and possibly better, in order to lose weight, is that bad? Isn't that the goal of anyone on a diet? If the diet is productive, not harmful, and the dieter likes the diet,what difference does it make "how it works". >Big whoop, I can tell you the answer to that: don't create more than a 1000 >calorie/day total deficit, including restriction in food intake, or >addition of exercise (i.e. if you add 400 cal/day of exercise, only reduce >food by 600 cal/day). For some lifters, even 1000 calories is too large of >a deficit and will cause muscle loss. I was asked to provide more info about the diet and that is what I did. I never said that this was some closely-guarded, secret formula. Just that he included it in the book. There are countless other diet programs that do the same thing. >You'll have to forgive me for taking issue with you next to last sentence. >I've read a lot of protein synthesis studies (a couple dozen at this point >and I have another couple dozen to go) for an article I'm writing and to >suggest that a food combining diet promotes protein synthesis moreso than >any other dietary approach which is adequate in protein and calories is >both incorrect and misleading. But it does pander to what >athletes/bodybuilders want to hear which is a key to selling any diet. No problem. Yes, if I said that this diet promotes protein synthesis moreso than any other comparable diet approach I would be wrong. However, I said no such thing. I only commented that the diet promotes protein synthesis. Period. I really do appreciate your input here, Lyle, as it teaches me to make sure that I thoroughly evaluate my sources. Something that I know I should do, but don't always. However, keep in mind that I made these posts to give more info about a diet that worked for ME. Nothing more, nothing less. >-------------------- 7 -------------------- >Date: Mon, 12 Oct 1998 11:11:48 -0400 >From: Jim White <jimwhite@erols.com> >Subject: Re: Don Lemmon's KNOW HOW >References??????AFAIK, upon food consumption most of the necessary enzymes either >will be secreted or are already present. For example, pepsin (a protease) is >already present in the stomach and there exists a small amount of amylase in your >saliva. From there, once food passes through the duodenum into the small >intestine trypsin, chymotrypsin, and many others (can't remember off the top of my >head) are secreted in order to deal with digesting what the pepsin and amylase >haven't already digested. If there is research that supports your claim (or Don's >claim, whoever) that only certain enzymes are "realized" at any given time, then I >am unaware of it and I apologize for my ignorance and invite you (or anyone else >to educate me). At this juncture, however, the only thing I might be inclined to >believe is that enzyme efficiency is heightened (for example, a protein only meal >would increase the amount of total enzyme thereby raising percent saturation as >well as promote changes in the chemical environment that might effect binding >efficacy -- allosteric effectors, etc.). Please look at my above post to Lyle. > Of course, the caveat here is: If it works for you and you are satisfied, >then who cares what mechanisms are involved. But, I tend to be obsessive :^O That's all I was ever saying. Someone asked for some diet advice and I responded with a diet approach that worked for me. Then a couple people wanted to know more about the diet so I posted the information that I knew, at the time, to be correct about the diet. -------------------- 8 -------------------- >Date: Mon, 12 Oct 1998 09:24:45 +0100 >From: John Parry-McCulloch <John.Parry-McCulloch@liffe.com> >Subject: RE: HIT Digest #198 - Lemmon's Fad Diet >OK. In which case I'll give anyone who wants it "the diet" for free. >Whilst you, yourself, >are under no obligation to anyone to say anything about anything, I'd be >interested to >learn the reason for all of the secrecy. What secrecy are you referring to? I never said anything about the diet being a secret. If someone has a product that they are selling, whether it be a diet or what not, they are relying on that product for personal income. I personally feel that it isn't right for me to go and post everything about their product. That, of course, is just my opinion. >So I was right. Food comining is an old technique and information is >freely available from >many sources. I fail to see how Lemmon's book can be anything more than >an attempt >to turn a well established dietary regime into yet another fad. As I have stated before, I never said that this was some "new" or "revolutionary" diet. Aren't almost all diets simply slight manipulations of other eating plans? Aren't all the new wave of ketogenic diets, i.e. BodyOpus, Anabolic Diet, etc. just a rehash of the old Atkin's diet, etc. So what's the problem? I never tried to pass this diet off as being something radical, just that it worked for me. >If anyone is interested email me and I'll send you a table of compatible >foods. Better still, >point your browser at www.antipope.org/~jm/food-combining.html in a day >or two and I'll have >the information there for you. > >Other resources on line are many and varied: a good intro is at >http://www.suite101.com/articles/article.cfm/3093.A few articles argue >against the validity >of food combining, but I have noticed that it works very well for >_me_,and that is really all that >counts as far as I am concerned. That is EXACTLY my point. This diet was something that worked for me and that's all I am concerned about! I never said it was newer, better, greater, secret, or anything except that it worked for me and that I think anyone interested in weight loss should give it a try. That's the only point I was trying to make. I will probably even check out your site and related links myself. >If you don't want to trust me, and there is no reason why you should, No reason not to, either. >Well, anyone can work out the number of calories expended in a day and >take it from there, >and combining (heh) this knowledge with the food-combining rules is a >doddle. As for the protein >synthesis businsess, I'd guess once more that he is referring to so >called "alkali" meals, yes? Please refer to my previous post to Lyle. >Save your $45 people: I'll stick it all on the antipope site for free. >Unfortunately my pages won't be >adorned with testamonials from infeasibly large-breasted females, >either. But you get what you pay for. That's the advantage of a free-market economy. You have numerous products from which to choose-including pictures. >I have a question for you: are you making money out of this book or its >promotion? Are you connected >in any way with Mr Lemmon or the "Know How" company or products? Yes I am connected with Mr. Lemmon. I do have the diet and have spoken with him. No, I don't receive any kind of payment out of this book or it's promotion. I related information about a diet that worked for me to the people who read the digest. If they don't mind me using them as an example,(If either of the Rob's do mind, then you can delete this sentence)our moderators, Rob O. and Rob S., made a reference to a site which they consider to have great mailing list software. That is exactly what I did. I made reference to a site which I thought had a great diet, and then, when asked, provided more info on the diet. >-------------------- 9 -------------------- >Date: Sun, 11 Oct 1998 17:07:36 -0700 >From: Steve Brecher <steve@brecher.reno.nv.us> >Subject: Re: Don Lemmon's KNOW HOW >Sounds pretty impressive. Now that we've got the fast, easy fat loss >problem solved, all we need is a technique that will enable us to MAKE >MONEY FAST. Yep, I would say your right. I have tried to respond to everyone's point to the best of my ability. If anyone still has a bone to pick with me, want's to discuss this more, or just yell curses at me, then e-mail me at Robartw@ftc-i.net
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#10. Problems in translating exercise names from English to Italian - from Alessandro Zarrilli
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Date: Thu, 15 Oct 1998 15:33:27 +0200 From: Alessandro Zarrilli <drsound@cyber.dada.it> Subject: Problems in translating exercise names from English to Italian Hi! Several months ago I was using an "home made" split routine, going to gym 5 days a week and... overtraining, of course! Then I found ZAP GYM site... I was a bit sceptic, but I would to give it a try... I downloaded the HIT FAQ too, so I begin trying a 2 times a week full body workout (with exercises of my choice)... and I grew! Now I would like to try the Heavy Duty II routine, but I have problems translating the English exercise names to Italian names... for example, what are pullovers? ...and dips? may be I've done them for a lot of time but I just don't know, cause I ever called them with their Italian name. May be you can help me in recognising the right exercises? Mail me at drsound@cyber.dada.it and I'll send you some GIF pictures (about 70K): all you have to do is to tell me (for example): "exercise in picture 1 is pullovers, the one in pic 2 is dips"... and so on. Thanks in advance to whoever will help me... bye!
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#11. Body fat measuring - from Bowtye1@aol.com
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Date: Thu, 15 Oct 1998 20:15:20 EDT From: Bowtye1@aol.com Subject: Body fat measuring Does anyone know where I can get some good calipers for measuring body fat. I have looked locally but can find. Kevin L.