Sorry, no movie reviews this digest, as like my recovery ability, my money supply is limited. And somehow I squeezed in two dates this week, so using the training analogy again, I will probably end up overtrained, i.e., dig too much into my money supply (and just what did you THINK I meant, huh?).
As Fred2 points out, the American Thanksgiving is this week (I have no idea what day, as I'm Canadian) so Happy Thanksgiving to all our American friends.
And here I was wondering why all American TV shows this week were re-runs.
You learn something new every day.
See ya next digest,
-- Rob
<SVL>
Date: Tue, 25 Nov 1997 01:25:37 -0500 (EST)
To: cyberpump@geocities.com
From: babucher@mtu.edu
Subject: Finally!
[Uh-oh...I hear trouble coming --Rob]
Congradulate me, I've finally caught up with the list! I wanted to
participate since the beta-testing, but classes and work told me
"not a chance" until now. Anyways, I've reviewed the first 40 digests
and will be commenting on past discussions as time goes on, hopefully
with a little insight. It is my goal to generate further discussion
on topics which (to me) do not appear to be resolved.
Most of these "reminicings" will come as individual messages, so
I don't become too long-winded like some people. ;-)
Sorry Rob, just _had_ to get one in there. People have been taking
it too easy on you lately.
[Let's see....Brian haven't you already lost a point? You know I have the power to take your drivers license away after -3 points, right?]
First of all, did anyone send a reply to Dr. Siff (an article of his was reposted in Digest #2) concerning the relative incompatibility of HIT and Olympic Lifting? He mentioned that he'd would like to see some comment on this issue. If so, please mail me what you sent.
Second, is there a model besides Internal Resistance (muscle friction)
that adequately describes the perceived strength inequality between
concentric, isometric, and eccentric lifting?
Lastly (for this post), Lyle, you mentioned in Digest #6 that you used
the German Volume Training 10x10 system with one client. What was your
rationale for using GVT, and what were the results?
As for the other articles, I'll get them out soon. I swear it!
They are coming! (Hi Lyle! 8-) )
When replying, please be sure to change the subject line and cut out
unnecessary parts.
Thanks,
Brian
[Wordy bas...whoops, sorry --Rob]
<SVL>
Date: Tue, 25 Nov 1997 02:11:29 -0500 (EST)
To: cyberpump@geocities.com
From: babucher@mtu.edu
Subject: knee pain, squats, chins vs pullups
> <MSG6>
> 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.
I suggest:
1. Drop the extensions & curls
2. Lower the weight in the squats and look at your form. Try performing
some squats without any weight (including the bar) and see how your
knees feel when you sit in the bottom position. You may feel some
unnatural stress and should probably adjust the width of your stance
and flare of your feet for a more natural bottom-position.
3. Go slower on the squats. Absolutly NO bounce and pause every-so-slightly
in the bottom position.
4. When performing calf raises, don't lock your knees. Use a stiff leg, but
not locked out.
5. Stretch everything after you workout.
Have you had any knee injuies in the past?
---------------
> <MSG7>
> 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
<snip>
>
> 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.
I don't know about squatting to failure in a power rack being "very safe". The bar will never crush you, that's for sure, but what happens if your back fails and the last "failure" rep turns into a good-morning from hell?
I've done both, squatted to 1-rep-short-of and to failure (20-rep Super Squats) and have found that my back is strong enough to remain stable. I'm just pointing out that training to failure in squats may not be the best thing to do. Make sure you get a good strength foundation and don't use too high intensity(load) if/when you do go to failure.
Oh yeah, I should probably mention the lingo I'm going to use from now
on. Since intensity can/is defined in more than one way, I'm going to
refer to it as intensity(function) where:
intensity(effort) is intensity as a function of effort ( 9 reps of a 10
rep max is using 90% intensity(effort) )
intensity(load) is intensity as a funciton of load (if your 1RM is 100lbs,
then 90% intensity would be using 90lbs)
intensity(inroad/time) is "intensity" according to SuperSlow
I'm not going to define intensity in terms of "momentary effort" since the concept is pretty much worthless IMO. I mean, one could be at 100% momentary effort for the concentric portion of every rep, an isometric hold of the last rep, and an eccentric lowering of the last rep. So what?
---------------
Chins and Pullups
It's been said by numerous people that the effect on the lats is no different when performing either chins (pronated) or pullups (supinated).
James Krieger posts:
"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." (1)
I would like to point out that there is a difference WRT shoulder
action. When using a pronated grip, the upper arm is able to travel
vertically inline with the body (view a plane that splits the body into
front and back sections, an axis for each shoulder would extend in front
of and behind the body). If a supinated grip is used, the upper arms now
travel along a different axis (a single axis would run through both
shoulders).
I hope I've described that well enough for you to visualize. Now, as far as making a difference in how it affects the lats or other upper back muscles, I have no idea. :) If James, Lyle, Chuck, or whoever would care to let me know if this does make a difference, please do so.
Reference:
1. Krieger, J., HIT Digest #44, 21 Nov 97
Thanks,
Brian
<SVL>
Date: Tue, 25 Nov 1997 10:25:31 +0530
To: "'cyberpump@geocities.com'"; <cyberpump@geocities.com>
From: sangs@giaspn01.vsnl.net.in
Subject: Lower Back Pain
I have been training for about a year and have made decent gains. I have =
just come across HIT on the net and want to give it a shot. But since I =
love training at least 5 days a week, it's going to be difficult to give =
that up and start with only 3 days a week.=20
Another thing, if I'm hitting every muscle group intensely, isn't 48 hrs =
recovery time a little less? I understand I can even train 2 days a =
week, but I'd rather stick to 3.
Since I have a very weak lower back, I was wondering if I need to =
perform some lower back exercises to warm up the muscle before getting =
into my daily HIT workout. Due to the same problem, I am unable to do =
most of the ab exercises - they hurt.=20
Any specific exercises to strengthen my lower back?=20
Aakash
<SVL>
Date: Tue, 25 Nov 1997 05:41:13 -0500 (EST)
To: <cyberpump@geocities.com>, HIT.Digest@geocities.com
From: sms64@ultranet.com
Subject: Re: High Volume
>What is the consensus out there r.e. high volume training? I've been
>working out HIT and hardgainer for about three years now and truthfully
>have not seen much physique improvement over the past year despite
>modest gains in my execises (e.g. 15" arms despite a 20# gain in the
>curl). I read that high volume will provoke hypertrophy. Does anyone out
>there have a similar experience as mine who has tried the high volume
>approach? What kind of program did you use, etc? Poliquin suggests 10
>sets of 10. This sounds like a HUGE amount of time in the Gym. Would 4
>sets of 25 do the same? I guess what I'm asking here is what constitutes
>"high Volume" training. Thanks to all.
>Ken
>
The routine alone doesn't determine whether you're going to put on size. The most basic thing you need to do is make sure you're eating enough. If you're not taking in more calories than you're expending each day you're not going to put on size no matter what routine you're on. Also, accept the fact that you're going to put on a little fat when gaining size, there's just no other way. You should try and spread your calories over 5 or 6 feedings per day. Check out Lyle's nutrition articles. Once you're eating enough, the second thing is to make sure you're not overtraining. The easiest way to do this is to make sure that each week you're getting a little stronger, adding 1 or 2 lbs to every exercise. This doesn't necessarily mean going to failure either. Despite what some may say, going to failure on every set is not required to gain size and strength. It sounds simple because it is. In the past I've been lured in by every high volume gimmick training routine there is (Bulgarian this, German that, Power Factor, blah blah blah) and they all sucked and they all exist to help sell the glossy supplement catalogs. Ok, enough preaching...
<SVL>
Date: Tue, 25 Nov 1997 10:14:09 +0100
To: cyberpump@geocities.com
From: dangelo@etrurianet.it
Subject: creatine ?
Hi again from Italy
I've been training for three months 3 days per week every week. I've been
using a mass workout routine but my mass unfortunately didn't grow :-((
(i'm 62 kg)
The problem is that when i look at the mirror I look bigger but in the
reality i'm not because my mass is the same.
Perhaps i'm a hardgainer so i'm thinking of taking some creatine, What do
you think ?
Can I take it with bcaa's ? Do i have to take it also the non-training days ?
How many g of bcaa's and creatine should i take ? Before or after the
workout ?
Please someone answer !
P.S
What about a charbo drink before and during the workout ?
Distinti Saluti
Stefano D'Angelo
Pgp Key Fingerprint
1884 FEAA 88A4 0189 649C 7F10 3E4E 7C61 F8F2 6EFE
<SVL>
Date: Tue, 25 Nov 1997 14:20:35 -0500
To: cyberpump@geocities.com
From: rwg3216@sru.edu
Subject: some advice...
I just wanted to let any readers of this newsletter, who have any interest
what-so-ever in weight training know of the value of three "gold-mine"
resources from CS Publishing...1st, I have no financial interest or anything
like that in giving this little "plug" for these products, but I just want
to let others know of the tremendous amount of sound, informative,
non-profit-driven, etc...,useful advice available in (1)the book BRAWN, (2)
the INSIDER'S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE book and
(3)HARDGAINER MAGAZINE. Authors of the different features on Cyberpump have
made references and suggestions of the value of these materials, and I
thought I'd just back-up their claims to any readers of the HIT digest. Do
yourself a favor and check these resources out if you haven't done so
allready...just a thought...
BG
<SVL>
Date: Tue, 25 Nov 1997 15:22:03 -0500 (EST)
To: cyberpump@geocities.com
From: EWitteMD@aol.com
Subject: Static-contraction training a la Little and Sisco
Like perhaps a lot of you out there, I read the Little and Sisco "book"
(mighty slim for $19.95, exclusive of shipping.....Could they have hired a
proofreader and maybe a typesetter who wasn't drunk?) And also like a lot of
you, I was stoked about the concepts and the results they claim. Has anyone
out there tried a static-contraction program? If so, for how long have you
done it and did you use their methodology (i.e., 15 second hold time in the
static position working up to 30 seconds before adding weight, one set, very
infrequent wrokouts [one or twice a week})? And maybe I missed it, but I
don't see the time they recommend for the eccentric contraction once the
static contraction is finished, although I've seen 6 seconds elsewhere (or
for that matter, even the concentric portion used to get to the static
contraction position). Please post to the group as well as sending me a
reply personally. Or feel free to phone me.
Also, can anyone figure out the difference between static-contraction and
what Holman calls X-rep? It sounds the same to me.
Thanx.
Eric Witte, MD
Harrisburg PA
717-652-5239
<SVL>
Date: Tue, 25 Nov 1997 18:38:48 -0500 (EST)
To: cyberpump@geocities.com
From: OnkieDonky@aol.com
Subject: Cardio
Hi,
How do you guys feel about running after a leg workout. I usually run
afterwards, but mostly long distance. If you do agree with running after a
leg workout, would you guys think sprint work or distance running is best?
Thanks,
Adrian
<SVL>
Date: Wed, 26 Nov 1997 14:01:13 +1300
To: "cyberpump@geocities.com"; <cyberpump@geocities.com>
From: Paul.Englert@vuw.ac.nz
Subject: HD training
Arthur Jones originally professed that people should be able to reach their
genetic potential in two years. Mike Mentzer notes that in 6 months one can
reach their genetic potential. While I have not read the rationale for this
(I may have missed it), I presume it is because there are limitations on
how strong someone can get. Once someone has reached the pinnacle of their
strength then there is no stimulus left to iniate adaption. Thus, the
implication is that a properly designed HD wout where progress occurs every
wout will result in someone becoming as strong as they are every going to
be in a period of up to six months. This assumes that all plateus are
avoided by reduction in exercise or increase in rest time as one gets
progressively stronger and thus bigger.
Have I got this right? I'm trying to fully understand the theory of HD.
<SVL>
Date: Tue, 25 Nov 1997 20:47:05 -0500 (EST)
To: cyberpump@geocities.com
From: Sonofsquat@aol.com
Subject: Re: Stone and Kraemer
Ladies and Gentlemen,
On other news lists there as been a call for someone to word scan an article
written by Stone and Kraemer titled: Effects of Single vs. Multiple Sets of
Weight Training: Impact of Volume, Intensity, and Variation (NSCA Journal
11:3). I have it on my hard drive... anyone who wishes to read it, please
email me and I'll get it out to you! Personally, in the interest of
exchanging ideas and knowledge, I'd love to hear a HITer's point of view on
this article!
best to you all, happy Turkey day!
Fred Hatfield II