Sorry, but I have to give it the thumbs down. Most of the crowd I was with
agreed. But hey, if you are really interested in what the '70s and early
'80s porno scene was like, you might enjoy it.
Hey, there was one scene related to lifting. Marky Mark...oops, sorry, Mark Wahlberg
was talking to this other braindead guy (you don't exactly have to have
great academic credentials to be a porn star) about how much each of them
could squat. Then how much they could bench. And this went on..and on...and
on...kind of like some of my old posts.
Didn't justify the $7.50 ticket price though.
And no, that's not Wahlberg's real...love warrior...in the last scene. Sorry to disappoint you (bet you're not as disappointed as he is, or his SO).
-- Rob
<SVL>
Date: Mon, 17 Nov 1997 09:17:29 -0600
To: "Cyberpump" <cyberpump@geocities.com>
From: dpendergraft@beckett.com
Subject: Question on HD 2 workout.
For the past few months, I have had great success doing one set of 9
different exercises using high intensity. I have just finished reading
HD2. I am just wondering why he splits up the workout to only a few sets
and then places them 3-4 days apart instead of doing them all on one day
and resting a week? I have a guess, but I don't know if it is right. Is it
because he would say that you cannot maintain the requisite intensity to do
all of the exercises? I don't know if that is right, I seem to do fine
since my full body workout takes me less than one hour. I do, however,
think that I will try his HD workout #1. I haven't tried supersetting, so
I am looking forward to that.
Also, why does he have you do the pulldown palms up? He clearly states that
this is a super method of blasting the biceps, however, he has you doing
them on back day and I thought that the palms down or away is better at
hitting he lats. Can anyone shed some light on this?
In addition, unless it is a misprint, he recommends doing 1-3 reps for
incline press! Is this right? I guess I will try it, but I thought that he
said doing that low of reps can be dangerous and may not stimulate growth
as well as more reps than this. What's the story with inclines and why are
they different?
One last thing, why does Mentzer recommend that you use the Smith Machine for squats? I thought that free weight squats were best.
Thanks for putting up with my newbie type questions!
Don P.
[There aren't any "newbie" questions here. Never feel that way. -- Rob]
<SVL>
Date: Mon, 17 Nov 1997 18:00:13 +0100 (MET)
To: cyberpump@geocities.com
From: mvweteri@wi.leidenuniv.nl
Subject: Re: HIT Digest #41
In HIT digest 41 <MSG5> Josh wrote:
> I do have two problematical bodyparts and I would appreciate suggestions
> from all HITters:
>
> 1. Calves: I am 1.88m. and 76kg.(that's 6"2 and 167lbs). I have long thin
> legs. Thanks to HIT I have made good muscular gains in my upper legs.
> However, no matter what I do my calves refuse to grow. I have tried
> standing, sitting and one legged calf raises, varying rep ranges between 12
> - 20. I am pretty depressed. Any suggestions ?
> BTW: I used to do a lot of running and still run twice or three times a
> week (about 20 - 30 minutes at a moderate pace) - could this be a factor ?
>
> 2. Abs: What is the proper HIT way to train abs ?
I also had trouble trying to make my calves grow, until recently I came across a tip for training them: bodyweight-only standing calf raises. I do them every other week directly after reaching positive failure on standing calf raises, which I do for one set to failure once a week (reprange 16-20). You can also do them by themselves. Don't neglect form and use them sparingly, you don't want to overtrain, or worse, get tendinitis in your achilles tendon. You should do as many as you can (100 even 250 is possible if you fight trough the pain). You will probably get very sore from these (I have trouble walking normally for several days after doing them). The fun part is that I succeeded in adding an inch to my calves in 2 months (I started doing them 2 months ago).
As to what is THE proper HIT way to train abs is, I don't know, but a low-volume
High Intensity approach I use quite succesfully is:
day A
Side Bends (or leg overs) 1x10-12
day B
Hip Raises (or reverse crunches) 1x12-16
Cable Crunches 1x12-16
I hope this helps,
Elbert
<SVL>
Date: Tue, 18 Nov 1997 06:57:29 +1300
To: "cyberpump@geocities.com"; <cyberpump@geocities.com>
From: Paul.Englert@vuw.ac.nz
Subject: The Heavy Duty Bulletin
Has anyone subscribed to Mike Mentzers Heavy Duty Bulletin? Is the magazine worth its weight in gold or does it merely repeat his current writings?
Paul.
<SVL>
Date: Mon, 17 Nov 1997 15:38:35 -0800
To: <BOSSDOG@prodigy.net>
From: BOSSDOG@prodigy.net
Subject: Upper body workout
what is the best work out for Chest, Back, Shoulders, Arms???
and what's the best sequence??
Thanks,
Bob
<SVL>
Date: Mon, 17 Nov 1997 20:36:04 -0500 (EST)
To: cyberpump@geocities.com
From: Kdragon9@aol.com
Subject: Deadlifting
When deadlifting, should I perform 1 rep after another until failure
or should I reset after each rep until failure?
<SVL>
Date: Tue, 18 Nov 1997 16:32:18 +1300
To: <cyberpump@geocities.com>
From: woozer@southnet.co.nz
Subject: Deadlifts instead of Squats?
This is a multi-part message in MIME format.
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charset="iso-8859-1"
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I have been squatting heavily for the past 2 years. The first year was =
great, and I managed to take my 8-10 rep squat weight from 220 pounds to =
360-370 pounds. This last year has not been near as productive. I am =
aware that the body adapts to any new exercise, and the size/strength =
gains from that exercise will decrease over time.=20
While it has taken some convincing (I love hard squatting) I have =
decided to try to substitute deadlifts for squats for a while to see if =
that gets me through the plateau I'm in, but am a little worried that =
the smaller range of motion the quads go through while deadlifting will =
not overload them enough to maintain my strength and also increase it.=20
Would I be better employed to try the deadlifts off a platform and/or =
load the bar with smaller plates to help remedy this. Just wondering if =
any body out there has experimented and what their results are/were.=20
I've tried leg presses and hack squats in the past but did not enjoy =
both the movement or the amount of overload I felt I received from them.
Thanks
Scott
<SVL>
Date: Tue, 18 Nov 1997 06:13:43 -0500 (EST)
To: cyberpump@geocities.com
From: GypsyWilde@aol.com
Subject: INTRODUCTION & QUESTIONS
Hello Everyone... good Tuesday Morning.... I am new to this list and am
excited about learning more about wieght training, etc..... I am located in
NE Florida (Jacksonville), and ran across your group in one of the newsgroups
I was reading.
I do have some (!) questions and need advice... I hate to impose on anyone...
so feel free to hit "delete" if this doesnt interest you <sorry, been on
several mailing lists where people have been, uhhhhh, less than tolerant of
other posters>,
[Trust me, that kind of nonsense will NOT happen here. -- Rob]
or feel free to email me privately so we dont take up too
much group space.
I am 5'5 and around 245 (I was 239 in August, and tho I havent wieghed since
then, I think I may have gone up a bit). Since January of this year until
about 2 weeks ago, I worked out between 5-6 days a week, ate very low
fat/calorie , and took Phentermine. In that time I've lost about 55 pounds
which I am very excited and happy about.... I have been really psyched by the
changes in my body, and the beginning of some muscle definition that I can
feel in/on certain parts of my body (granted... I have to push to feel it,
but it's there...). I have access to a fitness center at work (not fully
equipped, but adequate enough to hit the major groups I think), and I also
have access to 3 Navy base gyms in this area (at least til the divorce goes
through and becomes final.. then I think I lose that privelege). So, access
to facilities is not a problem. The problem is scheduling my time, keeping
motivated (and getting re-motivated), and stepping up my routine so that I
can see more progress (I feel like I've hit a plateau). Within the last 3-6
weeks I have.... filed for divorce, moved (from the apartment I lived in
after the separation, to a house sharing arrangement due to finances), and
started a training class that is very technical in scope (and because of the
class, my hours have changed from 3p-12m to 830a-5p (and just for this
month... in December, I go back to the old hours). I do love the gym work...
I really get into it and I get cranky when I cant get there, or when I cant
spend the amount of time there that I want.
My basic workout is this.... based on a six day week, I do the treadmill for
40 minutes a day (20 min beginning/end of workout), then alternate between
upper arms/back/chest and legs/hips (ie, Mon/Wed/Sat upper, Tues/Thurs/Sun
lower) (approximately 20 minutes). I've been wanting to increase the workout
itself by another 20 minutes.. adding an extra 10 to the treadmill and adding
more sets to the machines.
Depending on the part of the body, (and I could provide a list of the
machines I use... there is some variation due to the different machines at
the base vs. work). I range from 20lbs thru 80lbs (the heavier wieghts are
lower body) and 3-4 sets of 8-10 reps (except for one or two of the leg
machines where I can do more). I want to increase that somehow... and also
start targeting areas that I may have been missing.... (ie, calves, abs, and
probably bunches of others in my lower back). One problem is that some areas
(ie, back, shoulders, hips) can only be done when I go to the base gym
(usually on my days off, so that's only twice weekly), and I dont feel like I
am getting much benefit....
The cardio is usually 3.4mph @ about 5.0% incline.
Any advice/info?????? My calorie intake was around 1000/day, mostly fruits
(very little red meat), chicken, rice, beans... extremely low fat. I've
stopped taking the Phentermine about 3wks ago.... and have noticed an
increase in cravings.... I've been keeping a fair amount of control on it,
but still... combined with not getting to the gym in the last few weeks, I
feel like I am starting a trend that needs to be nipped in the bud right now.
Any help is appreciated....
Sincerely,
Felicia <Gypsy>
<SVL>
Date: Tue, 18 Nov 1997 06:51:17 PST
To: cyberpump@geocities.com
From: bcollins@hotmail.com
Subject: Re: Knees
>From: criggs@together.net
>Subject: Knee care
>
>
>Does anyone have any suggestions on things a lifter should be doing to
=
>take care of their knees? I have been lifting for about 10 years now
and =
>my knees get very sore whenever I start squatting low reps over 600 =
>pounds or high reps over 500 pounds. I use knee wraps whenever I"m over
=
>400. It's not a sharp constant pain but more of an ache around the =
>"edges" of the knee. I have been cycling my lifting so that I am not =
>going heavy all the time as well. So what I'm looking for are things
you =
>can do to help them from getting hurt in the first place, recuperation
=
>techniques that may work, and any supplements that may help with this.
=
>Thanks for your help.
>
>Cliff
>
First thing. Dump the knee wraps. They should not be used and are probably contributing to your problem. Second, are you bouncing at all in the bottom? How is your speed on the descent? Should be a constant rate and under control! Another thing, make sure you sit back to minimize the movement of the knees over your feet. Perfect would be a 90 degree angle between upper and lower leg in the bottom position.
And lastly, why are you squatting low reps? Are you a powerlifter? I
assume you are squatting to parallel or below (tops of knees even with
where the hip joint bends is about parallel). Dump the low reps if you
aren't competing in a powerlifting contest soon.
Brad
<SVL>
Date: Tue, 18 Nov 1997 12:35:11 +0100
To: cyberpump@geocities.com
From: dangelo@etrurianet.it
Subject: supplementation
Hi there from Italy !!!
[Hi. I may look Italian (why I get the Sly Stallone lookalike comments I'll
never understand) but I can't speak Italian, sorry. Only varying degrees
of English, French, German, Hebrew, Japanese, Russian and Yiddish. Oh yeah,
and Dinglish, HAH! -- Rob]
I'm a beginner and would like to take some supplements to improve my mass
and force during the workout.
What should i take ?
Thank in advance !
Distinti Saluti
Stefano D'Angelo
<SVL>
Date: Tue, 18 Nov 1997 15:18:49 -0500 (EST)
To: cyberpump@geocities.com
From: FlexWriter@aol.com
Subject: Re: Calves and Abs
In a message dated 11/15/97 11:51:16 PM, you wrote:
<<1. Calves: I am 1.88m. and 76kg.(that's 6"2 and 167lbs). I have long thin
legs. Thanks to HIT I have made good muscular gains in my upper legs.
However, no matter what I do my calves refuse to grow. I have tried
standing, sitting and one legged calf raises, varying rep ranges between 12
- 20. I am pretty depressed. Any suggestions ?>>
Try training calves twice weekly. Workout 1 do one set on standing calf machine to failure at 10-12 reps. Rest 15 seconds and rep again to failure (you'll get 3-4 reps.) Rest 15 seconds and again to failure. Rest 15 second, reduce weight by 20% and again to failure. Do all reps in proper style, getting a full stretch, exploding to the top, holding the contraction briefly, and then slowly lowering for a 3-4 second negative.
Workout 2-- do donkey calf raise same way as described above, but go for 20-30 reps initially before doing the rest-pause reps. I started training calves this way a year ago and my calves have never been better. Just steel yourself to endure some serious PAIN! And keep in mind that genetics play a huge role in the ultimate size your calves can attain.
2. Abs: What is the proper HIT way to train abs ? >>
One set on ab machine to failure at 10-15 reps. Remember: To develop abs,
train them like any muscle group. To get the abs to show, rely on diet and
cardio.
<SVL>
Date: Tue, 18 Nov 1997 14:18:35 -0800
To: <cyberpump@geocities.com>
From: jkrieger@eecs.wsu.edu
Subject: Re: Knee Care
> From: criggs@together.net
>
> Does anyone have any suggestions on things a lifter should be doing to =
> take care of their knees?...
> I use knee wraps whenever I"m over =
> 400.
The knee wraps may be causing you more harm than good. Knee wraps do not allow the the tendons and ligaments of the knee to strengthen themselves; they provide an extra mechanical boost to your lifts while providing no injury protection. I would consider weaning yourself off of the wraps, to allow the musculature around the knee to strengthen itself. To do this, you will have to lighten up your weights significantly, and then gradually build back up again. Trying to use the same poundages without wraps that you've been using with them is asking for big trouble.
James Krieger
<SVL>
Date: Tue, 18 Nov 1997 15:52:52 -0600
To: "Cyberpump" <cyberpump@geocities.com>
From: dpendergraft@beckett.com
Subject: Question about using lifting straps
What are the arguments for/against using straps to perform:
Deadlifts
Pulldowns
I find them helpful, but many do not use them. There must be a good reason.
If I shouldn't be using them, I will quit. Thanks in advance for your
responses.
Don P.
<SVL>
Date: Tue, 18 Nov 1997 20:46:10 -0500 (EST)
To: cyberpump@geocities.com
From: JLoftus230@aol.com
Subject: Re: HIT Digest #42
Thanks for the info. great stuff. Any long term results from SUperSlow