I'm going to be home in Toronto for 10 days before I go back to Chicago, so there should be less variation to the frequency of digests. I will TRY my best to get one digest out per day. However, this can't always be done, so if there is a day you don't get a digest, don't fret.
When you get your next digest, read the digest # to make sure you didn't miss
one. I'm saying this because for some reason the hotel they put me in has
BAD phone lines, and I sometimes get disconnected. This happened a couple of times
I was sending out #43 last week. I'm not quite sure how this program handles
that, so if you did miss a digest, either use the "GET" command (if you know how)
or e-mail me personally and I'll send it to you.
Tonight I'm seeing the movie "Starship Troopers" and I'll give it the thumbs
up or down next digest.
See, not only does reading the HIT Digest help you with training, it can save
you a few sheckels when going to the movies.
-- Rob
<SVL>
Date: Wed, 19 Nov 1997 18:08:02 -0800
To: <cyberpump@geocities.com>
From: jkrieger@eecs.wsu.edu
Subject: Re: Palm up/Palm down pulldowns and Mentzer
> From: dpendergraft@beckett.com
>
> 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?
Having a pronated (palms facing away) or supinated (palms facing towards
you) grip on lat pulls will make no difference on the effects of the
exercise on the latissimus dorsi, since the movement of the humerus (upper
arm) in relation to the thorax (body) is the same no matter what the grip.
By changing the hand grip, you are changing the effects of the exercise on
the elbow flexors.
James Krieger
<SVL>
Date: Wed, 19 Nov 1997 18:22:54 -0800
To: <cyberpump@geocities.com>
From: jkrieger@eecs.wsu.edu
Subject: Re: Controlling Cravings
> From: GypsyWilde@aol.com
> 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.
An excellent way to control cravings is to split your caloric intake into
smaller meals during the day. Rather than eating 3-4 meals a day, eat 5-6,
with 6 being better. This helps control the wild insulin swings that occur
from eating less frequently, which can be partially responsible for your
cravings.
While having a low fat diet is important, too little fat can be detrimental
and can also be instrumental in producing cravings. Fat slows the
digestion process in the gut, and having a some fat with each meal is
important in achieving satiety. About 20% of your calories from fat is a
good #. 10% or less is too little.
Make sure your diet is high in fiber, which it seems to be if you are
eating a lot of fruits and vegetables. Fiber will also slow the digestion
process and reduce your cravings.
Achieving control of your cravings naturally is much better than using a
drug such as Phentermine. Permanent control of cravings requires permanent
lifestyle changes which no drug can produce; drugs are only temporary
solutions.
James Krieger
<SVL>
Date: Wed, 19 Nov 1997 11:10:54 -0500
To: cyberpump@geocities.com
From: dallard@calumet.yorku.ca
Subject: Re: Deadlifting
Wow, 3 posts regarding deads in one digest! Deads are my all time
favorite, and I'll try to help out here.
> From: Kdragon9@aol.com
> When deadlifting, should I perform 1 rep after another until failure
> or should I reset after each rep until failure?
I personally rep one after the other. Some powerlifters that I know
actually set the bar down between reps to simulate several 1 rep sets
(approximating meet conditions). For me the 1 set of 10 is better then
10 sets of 1, just try to make sure your form on the first rep is the
same as the last.
> From: woozer@southnet.co.nz
> 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.
I've never used deads as a leg exercise (usually do them with back),
but I know they do put a lot of emphasis on the lower body. I've heard
that sumo stance uses more legs then conventional deadlifts, so if you
are going to be using it as a leg exercise, try sumos.
> From: dpendergraft@beckett.com
> What are the arguments for/against using straps...
In a word: grip. They artifically allow you to hold more weight. For
many of us (I really notice this in myself), my grip is *always* the
first thing to go when deadlifting. Therefore, I use straps for my
worksets.
> 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.
If you don't need them, don't use them. If you do need them, try to
wean yourself off of them. Some good ways of doing this are: (1) only
using them for "worksets"; (2) deadlifting with "fat" bars; (3) include
some grip work into your routine. (Like I'm one to talk ;^)
Derek.
<SVL>
Date: Thu, 20 Nov 1997 12:19:24 -0500 (EST)
To: cyberpump@geocities.com
From: DrewBaye@aol.com
Subject: Re: Supinated Grip on Pulldowns, and Smith instead of Barbell Squats
<< 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?>>
During pulldowns the biceps are a "weak link." The faster the biceps fail, the less the lats are worked. By using a supinated grip, where the biceps are in their strongest position, one is able to work the lats more intensely.
<<why does Mentzer recommend that you use the Smith Machine for squats? I thought that free weight squats were best. >>
Using a smith machine would allow you to work the involved muscles much more
intensely since the need to concentrate on balancing the weight is
eliminated, and one can safely work to failure (see Machines vs. Free Weights
Part 2, coming soon).
Andrew M. Baye
"In every defense of faith, there is an attack on reason."
<SVL>
Date: Thu, 20 Nov 1997 12:22:12 -0500 (EST)
To: cyberpump@geocities.com
From: DrewBaye@aol.com
Subject: Re: HIT Digest #43
<< 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? >>
I can assure you that the HD Bulletin will include all new articles, and not just a rehash of Mike's old stuff. The first issue will be out this December.
Andrew M. Baye
<SVL>
Date: Thu, 20 Nov 1997 12:24:48 -0500 (EST)
To: cyberpump@geocities.com
From: DrewBaye@aol.com
Subject: Re:Deadlifts: Rest-Pause, or Not?
<< When deadlifting, should I perform 1 rep after another until failure or
should I reset after each rep until failure? >>
It is better to perform the repetitions with no rest in between. By unloading the muscles between reps, you allow them to recover somewhat, and as a result it will take you a longer period of time to achieve momentary muscular failure, and more energy will be wasted in the process.
Andrew M. Baye
<SVL>
Date: Thu, 20 Nov 1997 13:54:23 PST
To: cyberpump@geocities.com
From: bcollins@hotmail.com
Subject: Supplements
>From: dangelo@etrurianet.it
>Subject: supplementation
>
>
>Hi there from Italy !!!
>
>I'm a beginner and would like to take some supplements to improve >my
mass >and force during the workout.
>What should i take ?
>
Don't worry about supplements. Stick with the best supplement there is:
food!
There is no magic supplement, potion, or powder. When viewed in grand scheme of things, OTC supplements are nothing but noise.
Brad
<SVL>
Date: Thu, 20 Nov 1997 13:59:01 PST
To: cyberpump@geocities.com
From: bcollins@hotmail.com
Subject: Re: Question about using lifting straps
>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.
There is the "grip" argument. Personally, I don't use them for
deadlifts, but do use them for chins and rows. I also do grip work
though. You could argue that you don't want your grip limiting your
back development....grip failing before your back gets worked hard
enough.
Brad
<SVL>
Date: Thu, 20 Nov 1997 18:08:19 -0500
To: jim_white@erols.com
From: jimwhite@erols.com
Subject: re: Question on HD2 workout
I will try to answer all of your questions, and I will begin with the first, since it is the easiest for me to answer. I don't know why he has such long rest intervals and why he splits the exercises up. I can tell you from having used the routine for about the past 6-8 weeks that after about 20 minutes, you really don't want to do anymore.
About the pulldowns. The main reason for doing these palms up is that
they place your arms (ie., biceps) in the strongest mechanical position
in which they can be. Your lats are generally stronger (as well as
larger) muscles than your arms, and you don't want your arms failing
before you have really blasted your lats. This is the reason also for
the pre-exhaustion effect by doing the machine pullovers first. In any
pulldown for the lats, the arms are the weak link.
I usually aimed for 3-5 on the inclines. Why he suggests this low rep range I don't know. It may be that, since you have already done a set of approx. 6-8 pec deck flyes, that all you need is three more reps to "put you over the top", but this is speculation on my part.
Last, the only reason I can think of for doing the squats on the smith
is for safety. Going to failure with free weights can be dangerous
(since theoretically, you would be in the squatted position with a lot
of weight across your shoulders and unable to get up). I get around
this by shooting for around 8 reps with my heavy set (almost, but not
quite failing), then I quickly drop the weight by 50-70 lbs and then rip
out reps until my thighs are on fire (usually about 8-10 more). This
is, of course, after I've done ext.s to failure (try it: your legs will
hate you).
Anyway, I've enjoyed the routine up to this point. This was also my
first experience in training HIT, so I was pleased.
<SVL>
Date: Thu, 20 Nov 1997 18:18:43 -0500
To: jim_white@erols.com
From: jimwhite@erols.com
Subject: re: supplementation
I've tried just about all that is out on the supplement market at one
time or another. After considering what I really got out of them, this
is what I can offer you.
Most do not do what they advertise they will do. That being said, I
like to have protein supplements on hand, mainly because I don't like to
eat chicken 24 hours a day. Protein powders like whey and egg are an
easy way to add protein to any meal (I especially like to drink a glass
of protein with my cereal in the a.m. and some with yogurt at night).
The other supplement I try to have on hand (in addition to a good
multi-vitamin/mineral mix) is creatine(1H2O). Other than that, I
sometimes engage in some of the new pro-hormones out on the market (ie.,
androstenedione and related products). I've just started toying with
these, but so far I like what they are doing. The remainder of stuff on
the market will only empty your wallet IMHO.
<SVL>
Date: Thu, 20 Nov 1997 18:29:08 -0500
To: jim_white@erols.com
From: jimwhite@erols.com
Subject: re: question about lifting straps
If you're kicking so much weight that your grip strength fails before you can complete your set, then by all means use the straps.
However, I've found that lifting with straps, while I am increasing on
the lift in question, doesn't allow me to also increase my grip strength
associated with the lift. For example, suppose I am doing pulldowns,
and using straps I get to the point in which I am pulling the entire
stack (250-300 lbs, or whatever). Then I go to attempt this same lift
without straps and I can't hold on to the bar. Now, suppose I train
without straps and reach the same level as in the previous example. Not
only have I increased my lifting weight, but I have a corresponding
increase in grip strength, which is useful in many other exercises as
well. Which is better? I don't know, but my preference is for both
increasing lifting strength and grip strength.
Now, it is a different story if you just can't move the weight because grip strength is so lacking that it is a severely limiting factor.