Moderator "Mike" and myself have noticed that there is some sort of problem
with the AOL mail server. We're not quite sure what is causing the problem,
but the end result is that if you're on AOL you probably haven't been getting
all the digests.
The best way to check this is like I once said before - check the digest number
you receive and compare to the last one.
Now, we do archive the digests on the web page mentioned in the footer,
but at this point it's a one week delay. When
we have figured out why this problem occurs ONLY with AOL we'll try and sort it
out.
I apologize, but hey, you picked AOL as your ISP, not me.
Anywho, for those celebrating, have a good one. For those not, well, celebrate
anyways. Life is short, have a good time.
--Rob
<SVL>
Date: Wed, 26 Nov 1997 08:46:12 +0100
To: cyberpump@geocities.com
From: Leo.van.Buren@rivm.nl
Subject: pre-exhaustion
I'm using HIT for for months now, so far I got great results. But I have one problem when I do my back workout (2 sets of chins + 1 set of rows, all to failure) my biceps are already reaching failure before my back is.
I was thinking of using pre-exhaustion. So I guess I need an exercise to
pre-exhaust my back without using my arms, but I can't think of any back
exercises that exclude arm work. If anyone has got any experience in using
pre-exhaustion please let me know.
Thanks from the Netherlands.
<SVL>
Date: Wed, 26 Nov 1997 05:46:54 PST
To: cyberpump@geocities.com
From: michael_morgan@hotmail.com
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.
FWIW, I used to have what my kids call "cereal knees" (snap, crackle,
pop...). This was probably due to years of high-mileage running.
However, my knees have never been better since I've stopped running and
eliminated leg extensions. I believe that leg extensions can cause
muscular imbalance.
Also, I tried a little mountain biking trick to set my stance for squats. When you replace pedals with clipless pedals, there is some play as to the foot angle (parallel to the bike, a little in, a little out, etc.). To find the correct angle, sit on a desk or a counter so your feet just dangle in mid air. Relax and take a look at your feet relative to your knees and shins. That's the "natural angle," and you set your pedals accordingly. I thought that this might translate to weight training, so I memorized that angle and now try to set my feet that way every time I squat and deadlift. Seems to work for me.
Oh, in addition, my knees (and back) have been better since I've stopped
using a belt while squatting and deadlifting. I can't figure out the
correlation here, though. :)
Michael
<SVL>
Date: Wed, 26 Nov 1997 09:26:42 -0800
To: "'cyberpump@geocities.com'"; <cyberpump@geocities.com>
From: johnv@TRATNET.com
Subject: RE: HD & Genetic Potential
Just a few thoughts...
I have come to the conclusion (after many injury-free months of
progress training HIT-style) that HIT/HD is a wonderful way to advance
towards your maximum genetic potential. However, after spending years
in the gym, a common thread I've noticed seems to be that *nobody* I'm
acquainted with has "reached their genetic potential" to the point where
gains are no longer possible--regardless of training methods. Even the
most advanced bodybuilders I've met are still making gains (some after
15 years of w/outs....some even on a sensible high intensity approach).
The one thing that Mentzer's HD program seems to set as a goal is to
reach one's genetic potential in *rate of progression*, which is the
goal of ANY training, including HIT & HD.
My own *personal* and scientifically unsupported conclusion is
that strength training/body building is a sport of time. Time is the
most effective tool you have available in *addition* to an intelligent
diet & training program. I view the time factor as a benefit. The
human body is an amazing machine and I haven't seen a post that points
to a limit to physical adaptation over time.
John
"If you see a fork in the road...take it!" --Yogi Berra
[Hey, that's one of my favourite lines from Yogi. Wise man him be -- Rob]
<SVL>
Date: Thu, 27 Nov 1997 07:18:59 +1300
To: "cyberpump@geocities.com"; <cyberpump@geocities.com>
From: Paul.Englert@vuw.ac.nz
Subject: re: Static training
I have tried statics on two main exercises. Lat pulldowns to the front and
leg extensions. Working from the premise that if I progressed in terms of
strength then this exercise technique worked, statics were successful.
However, the in road from statics was more taxing on more body than I
realised and this cut short my progression and resulted in overtraining
evident in strength stabilising. I have since reduced the use of negatives
and statics and progress is back. By the way I did a static after positive
failure. I have yet to try static-only training.
Whatever you choose I would recommend limiting the use of this technique to
ensure that progress does not stop.
Paul.
<SVL>
Date: Wed, 26 Nov 1997 15:17:56 -0500
To: <cyberpump@geocities.com>
From: gmoulds@qtm.net
Subject: Worn out knees?
John,
Thanks for the first response. I've never had any knee problems before I
started doing squats regularly (3 times/week, 1 set to failure). After the
last time my knees started hurting, I started doing them with a 1" block
under my heels. No luck, they still gave out after about 4 weeks. Do you
think leg presses would be easier on the knees? Are deadlifts a good
alternative?
Thanks Again,
Gary
> <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?
<SVL>
Date: Wed, 26 Nov 1997 18:55:54 -0800
To: <cyberpump@geocities.com>
From: pfarkas@tra.auracom.com
Subject: Shoulder Rehab and Grip work using HIT
Great work on the HIT Digest guys! Keep it up!
I have two areas of concern:
A) I have had several minor shoulder injuries over the years (none due
directly to weightraining) and recently I have read stuff in mags (I know, I
know...I like the pix OK?) and on Cyberpump about using exercises such as
internal and external rotation to strengthen and rehab the deep muscles of
the shoulder/rotator cuff. My questions are:
1) should I perform these exercises HIT style (i.e. to failure)?
2) how often should I perform them - every shoulder workout?(for me, once a
week) or more often?
B) Should grip work (pinching iron plates together, etc.) be performed once (or twice) a week, or can the muscles responsible stand more frequent work?
All replies appreciated. Thanx.
'nuff said...
PETER FARKAS
BSc. Hon. OCGY/GEOL
Rossland, B.C., Canada
pfarkas@tra.auracom.com
<SVL>
Date: Wed, 26 Nov 1997 19:25:02 -0800
To: cyberpump@geocities.com
From: SAILOR@webtv.net
Subject: Running and Leg Workout
Adrian;
If you can even jog, let alone sprint, after a leg workout then you
haven't done a leg workout. Man, I can hardly climb the stairs to my
room after I get home on leg day.
Ken