--Rob
<SVL>
Date: Thu, 20 Nov 1997 20:42:45 -0500 (EST)
To: cyberpump@geocities.com
From: Boxcar6969@aol.com
Subject: Diet
I am looking to lose body fat and gain muscle. I don't know what diet to
eat. Would the bodyopus be good??? Can I get the book at the library??
<SVL>
Date: Thu, 20 Nov 1997 22:47:18 -0500 (EST)
To: cyberpump@geocities.com
From: FlexWriter@aol.com
Subject: Re: Heavy Duty Answers
In a message dated 11/20/97 7:02:31 PM, you wrote:
<<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?>>
That's partially correct. I believe Mike would also say that a full body
workout depletes too much recovery ability as well.
<<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?>>
Keep in mind that your biceps are smaller and weaker than your lats; hence, they are the "weak link" in lat work and tend to give out before the lats are exhausted. When you use a regular (palms away) grip, you're putting your biceps in their weakest position and they give out even sooner than they would if you used a palms forward position, where the biceps can exert more pull. I absolutely love palms forward pulldowns with my hands about 8 inches apart and never do pulldowns any other way. I also use straps to reinforce my grip and ensure that my lats receive maximum stimulation.
>>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?>>
I, too, noticed this recommendation in HD2 and was confused. I believe the
low reps are because you superset inclines with flyes or the pec deck and
Mentzer doesn't want the combined # of reps to be too high or you're working
more to build endurance than strength/size. I haven't done this yet so I
can't vouch for the effectiveness of this suggestion.
<<One last thing, why does Mentzer recommend that you use the Smith Machine
for squats? I thought that free weight squats were best.
>>
Mentzer prefers machines over free weights for everything. He claims that
trainees get better results because they don't have to worry about balancing
the weights; they can just exert maximum effort against a guided mechanism.
This is another area where Mentzer runs contrary to prevailing thought,
which is that free weights are superior. I use both and have gotten
excellent results from both.
<SVL>
Date: Thu, 20 Nov 1997 22:48:50 -0500 (EST)
To: cyberpump@geocities.com
From: FlexWriter@aol.com
Subject: Re: Straps
In a message dated 11/20/97 7:02:31 PM, Don P. wrote:
<<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.>>
The only argument against straps that I'm aware of is that by using them, you
neglect your grip. My stance is that by not using them, you limit the
stimulation given to your back. I say use the straps to get the most out of
heavy deadlifts and pulldowns and add in direct forearm/grip work if you need
it.
<SVL>
Date: Fri, 21 Nov 1997 20:37:35 -0500 (EST)
To: cyberpump@geocities.com
From: hammer@TSO.Cin.IX.Net
Subject: Re: Trap Bar and Hip Bars
We've (Oak Hills High School) have recently added 4 Hip Bars to our training
arsenal. Hip Bars are similar to Trap Bars however, the Hip Bars seem to be an
improvement of the invention. The Hip bars makers have added a rectanguler
handle and widened the area in the middle.... where you stand. This is an
added plus to training our offensive lineman and other big guys who were a
little awkward within our older "trap-bar".
Because of the improved handle, heavier training loads can be used, thus
improving the training outcome and thus making our athletes stronger.
If you are a deadlift fan, I would definitely invest in a Hip Bar.
******also- great for doing shrugs!
Ed Cicale
Strength and Conditioning Coach
Oak Hills High School
Cincinnati, OH 45248
<SVL>
Date: Fri, 21 Nov 1997 20:41:53 -0500 (EST)
To: cyberpump@geocities.com
From: hammer@TSO.Cin.IX.Net
Subject: Re: Heavy Partials
Has anyone had much experience, i.e. strength gains, improvements, or injuries
performing heavy partials?
If you've had much experience with these....positive or negative... please let
me know.Thanks
Ed Cicale
Strength & Conditioning Coach
Oak Hills High School
Cincinnati, OH 45248
<SVL>
Date: Fri, 21 Nov 1997 22:32:53 -0500
To: <cyberpump@geocities.com>
From: gmoulds@qtm.net
Subject: Worn out knees?
I really enjoy doing the legs in my HIT training (20 rep Barbell Squats, 12 rep Extensions/Curls, and 15 rep Calf Raises). Unfortunately, my knees don't. I've stopped doing them for a few weeks about 3 times now. But each time I start up again, I can hardly walk after about four weeks. Is there some way to do these without the knee pain? Or are there alternative leg exercises I should use instead? Any help would be greatly appreciated.
Thanks,
Gary
<SVL>
Date: Sat, 22 Nov 1997 10:30:55 -0500 (EST)
To: <cyberpump@geocities.com>, HIT.Digest@geocities.com
From: sms64@ultranet.com
Subject: Re: HIT Digest #44
>Date: Thu, 20 Nov 1997 12:19:24 -0500 (EST)
>To: cyberpump@geocities.com
>From: DrewBaye@aol.com
>Subject: Re: Smith instead of Barbell Squats
>
>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
I think the notion that you can work the involved muscles more intensely
using a smith machine is incorrect, I would also argue that there are fewer
'involved muscles' using a smith machine. If you are using an amount of
weight that allows you to squat with perfect form (which IMO is a fairly
wide stance, toes out, bar low on traps) 'concentrating on balancing the
weight' is not a factor. The weight is balanced by virtue of the fact that
your form is correct. If you are having problems with balance the answer is
not to go to an easier exercise (smith squats), the answer is to decrease
the weight you're using until your form is perfect then start working the
poundages back up. In the long run you'll get a lot better overall
development using real squats.
Also, squatting to failure in a power rack is very safe, and much more
demanding than any machine. Simply set the safety catches to a point right
below the lowest point in your squat, and when you cannot ascend from the
bottom position with good form (usually the point where your hips rise but
your shoulders stay put), set the bar down and collapse into a heap on the
floor.
<SVL>
Date: Sat, 22 Nov 1997 11:55:18 -0500 (EST)
To: cyberpump@geocities.com
From: PatChief@aol.com
Subject: Lats
I am having trouble bringing out my upper lats. This is my current lagging
bodypart. Because of my size using the lat machine with heavy weight is
difficult. I can do a lot of chins but only 2-3 behind my neck ( not enough
to produce desired results). Any routines or any excercises that might be
helpful will be greatly appreciated.
Thanks,
Pat