I'm leaving tomorrow night (Sunday) to go back to Chicago for two weeks straight - the home stretch for my training course and I'm studying for the BaaN E-Log exam. Yes, I know that means nothing to 99.99% of you.
It's a tough exam, and I'm going to have to concentrate on class and studying after class, so I won't have time to moderate the digest for the next two weeks.
In my place, we have the ever reliable, "Iron" Mike. This also means that if you send me personal e-mail I might not get a chance to e-mail you back. Unless of course you are a single woman (I have to have my priorities straight, right?).
Mike's going to be trying out the new version of the digest software we use, with all the really cool new bells and whistles. He's the "techie", and I had a couple of offline "techie" questions regarding getting the digest in a different format, etc., so ask him, not me, since I'd just forward the note to him anyways.
Just write to the same address you use for the digest:
I'll be "back" approximately Dec.14 or so.
See ya in two weeks and be good.
--Rob
<SVL>
Date: Thu, 27 Nov 1997 16:05:55 +0800
To: cyberpump@geocities.com
From: rs.ward@student.qut.edu.au
Subject: Fibre Recruitment & recovery times
A question that has been on my mind recently: What is the relationship between fibre type recruitment and set lengths (and number of sets)?
I ask, because I am trying to figure out a program that maximally targets the type II fibres, and I was wondering if shorter set times, done multiply would fatigue the type II fibres more than the type I one fibres?
Is it indeed possible to target the different fibre types in this way, or do they all come along for the ride no matter what you do?
Also, does anyone have any good tips on how to know when it's time to
lengthen your recovery time between training sessions, before you end up
with the whole list of overtraining symptoms? What are the early signs I
need to change the schedule?
Thanks!
Rob
--
Rob Ward
rs.ward@student.qut.edu.au
"Change is inevitable, except from a vending machine."
<SVL>
Date: Thu, 27 Nov 1997 09:56:37 -0500
To: "Victor Scott" <scouter@ptd.net>
From: scouter@ptd.net
Subject: offseason training
My name is Victor Scott and I have just ended my juior season in =
football. I was allitle undersized this year compared to the opponents =
across from me in the trenches. I want to pack on a good 20-25 pounds =
of muscle before next season. Can anybody help me with suggestions? I =
am going to start a HIT program on the Monday after Thanksgiving. =
Thanks!
HAPPY THANKSGIVING EVERYONE!!!!!
<SVL>
Date: Thu, 27 Nov 1997 10:57:56 -0800
To: HIT digest <cyberpump@geocities.com>
From: lylemcd@onr.com
Subject: Re:German Volume Training
Brian Bucher asked:
>Subject: Finally!
>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-) )
>
I was wondering when someone was going to ask me about that one.
I was approached by a 22 year old male at my club who wanted to get bigger
(no surprise). He complained of shoulder pain and I determined that he had
a rotator cuff injury from playing football in high school. This injury
made it impossible for him to push hard in the gym on all upper body
movements (especially pushing movments like bench press and shoulder
presses). On top of this, his form was terrible and he was lifting too
quickly. So I also needed a way to let him work on form (requiring
submaximal weights) but still feel like he was accomplshing something in
the gym.
Now, it's easy for me to say "Oh, just take it easy until we fix the
shoulder" but he wasn't happy if he didn't feel like he was working hard.
German Volume Training, which uses 10 sets of 10 submaximal reps (at about
60% of max or about a 20 rep max) with only 1' rest between sets seemed to
accomplish two goals:
1. Provide a growth response from the sheer volume of work
2. Avoid stressing out his rotator cuff while we fixed that
3. Allow him to work on proper form
I worked him on an upper/lower body split only using German Vol. Training
for upper body.
Upper body:
Bench: 10 sets of 10 with 1' rest
Undergrip pulldown: 10X10 with 1' rest
Shoulder press: 2X12-15
Row: 2X12-15
Cable rear lateral: 1X8-12 supersetted with
Cable external rotation: 1X8-12
Pec stretch
The final 2 exercises were to fix his shoulder, which they did after about
2 weeks.
At this point, I moved him away from GVT to a lower volume, HIT-type program.
I have another trainee, a female bodybuilder, who is nursing a Sacroiliac
joint injury and I am using GVT for her lower body workout as well. Due to
the injury, having her train to failure is too risky as she might twist or
torque her hip at the end of a set if she's not careful. Due to the SI
injury, squats are out of hte question so I have her doing:
Leg extension: 10X6 alternated with
Seated leg curl: 10X6 (I have her performing her reps at a 5up/5 down
tempo which is why her reps are lower, I wanted to keep set time at 60
seconds or less)
Rest is 1' between exercises (i.e. leg ext., rest 1', leg curl, rest 1',
leg ext, etc)
Seated calf raise: 2-3X12-15 (3up, 3 down tempo)
Abs: whatever
Her other workout is upper body only and i have her alternating each workout:
Mon: upper
Wed: lower
Fri: upper
Mon: lower
Wed: upper
Fri: lower
Lyle
Elzi
"When I turned two I was really anxious, because I'd doubled my age in a year. I thought, if this keeps up, by the time I'm six I'll be ninety."
<SVL>
Date: Sat, 29 Nov 1997 01:04:45 -0500 (EST)
To: cyberpump@geocities.com
From: FlexWriter@aol.com
Subject: Re: Pre-Exhaust Back
In a message dated 11/29/97 1:15:44 AM, you wrote:
<<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.>>
Try Pullovers, either with a machine or a dumbell. Or do straight-arm
pulldowns on a lat machine -- keep your arms straight and bring the bar from
overhead to your thighs in an arc.
<SVL>
Date: Sat, 29 Nov 1997 01:56:16 -0500 (EST)
To: cyberpump@geocities.com
From: OnkieDonky@aol.com
Subject: Re: Pre-exhaustion
<I'm using HIT 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 excersise to
pre-<exhaust my back without using my arms, but I can't think of any back
excersises <that exclude arm work.
Well Neanderthal, --is that what they call people from the
Netherlands???
[Be careful there - since we have people from all over the world, it might
be wise to use "smileys" when making jokes or people might misinterpret
you -- Rob]
--the way I do it is i do pre-exhaust pullovers with chins.
This works really well for me. You could also try to pre-exhaust with
deadlifts if your grip can take it.
Adrian
<SVL>
Date: Sat, 29 Nov 1997 12:07:39 -0500 (EST)
To: cyberpump@geocities.com
From: Sonofsquat@aol.com
Subject: Re: Kraemer studies
Ladies and Gentlemen,
I have been overwelmed by the requests for these articles! I made the same offer on another newslist, but that one was for a series of 3 articles. For simplicities sake, I've been sending all three (as they are all interesting) to everyone who has made a request. Because of this, I had to send it as an attachment file used by AOL. If you did not get it (as my server has informed me is the case with some of you) please resubmit a request, I won't send it as an attachment next time around, it will be in the main body.
I really would like to hear your comments, so please, speak your mind either in this forum or privately to me! It is part of my own learning process!
One more thing, I have been scolded for calling Thanksgiving "turkey day". Thanksgiving is much more than stuffing your face with tryptophan ridden turkey... May I re issue a wish of Happy Thanksgiving Day and that is in the interest of peace and thanks for all mankind and the one who is our Creator!
Fred II
<SVL>
Date: Sat, 29 Nov 1997 13:34:58 -0600 (CST)
To: cyberpump@geocities.com
From: mmcdermo@ix.netcom.com
Subject: Diet & Nutrition for HIT/HD
I have recently converted to HD/HIT training and have made some fantastic progress in strength increases (actual pounds and percentages), but I have not made the corresponding increases in lean mass that I seek. While I understand that an overall strength increase of "X" percent does not correlate into an increase in lean mass by "X" percent, my body weight has plateaued in the past 10-12 weeks.
Are there any recommended web sites of nutrition/diet information for
those who train with HIT/HD method, and, if so, do they include
recipies? Although I enjoy grilled chicken breasts and rice, I could
use some pointers on how to make them more palatable!
As for training:
2x/week using Dr. Leistner's 8-set abbreviated workout from the HIT FAQ
Attempting to increase weight & reps each time I perform the exercise
Calories/day = 3000 (on average) with 50/30/20 Carb/Protein/Fat %'s
Current bodyweight = 200 lbs
Bodyfat = 12-13% (estimated)
Aerobic work: low-intensity, 2x/week @ 15 minutes
Sample exercise weight/reps:
Deadlift: 255 lbs x 11 reps (3-4 count)
Pulldown: 160 lbs x 8 reps (4-4 count)
Hammer Shrug: 430 lbs x 9 reps (2-2 count)
Curl: 90 lbs x 9 reps (3-3 count)
Donkey Calf: 400 lbs x 11 reps (3-4 count)
--Each has improved at least 20% over the past 4 months
Thanks in advance.
Matt
<SVL>
Date: Sat, 29 Nov 1997 14:39:54 -0500 (EST)
To: <cyberpump@geocities.com>
From: sms64@ultranet.com
Subject: Re: Worn out knees
>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?
I used to have the same problem you described, that is only being able to
squat for 3 or 4 weeks before aching knees caused me to stop. However, I
got some good advice and made the following adjustments and have been
squatting for many months now without any problems.
1. Switched to a wider stance with my toes out at at least 45 degrees. By
wider stance I mean my heels are at least 24" apart. You wouldn't believe
how much stress this takes off your knees. I used to squat with my toes
pointing almost straight forward and my feet around 14" apart under the
misguided notion that I was isolating my quads more, ya right. As if
widening your stance will take stress off your quads.
2. I moved the bar lower on my back so that rather sitting on my traps, the
bar rests across my rear delts. This keeps the weight more over your heels
and prevents forward lean which can stress the knees. It is uncomfortable
for a few workouts, but then you get used to it.
3. Started squatting once per week rather than twice and stopped doing leg extensions which are worthless anyway (unless of course you want to etch deep cuts in your quads and bring out the separation HAHAHA ...yes, that was a joke...). On the other day do deadlifts (wide stance sumos in my case).
Hope this helps.
Sean
<SVL>
Date: Sat, 29 Nov 1997 21:42:13 +0200
To: <cyberpump@geocities.com>
From: zoharyz@netvision.net.il
Subject: sauna
I would like to hear opinions on the value of saunas.
Do they promote fat loss (not only fluid loss) ?
Are there any other health benefits ?
How often and how long should a trainee use them (if at all) ?
Should I use a wet or dry sauna ?
Josh
<SVL>
Date: Sat, 29 Nov 1997 18:10:54 -0500 (EST)
To: cyberpump@geocities.com
From: Beber0190@aol.com
Subject: Re: HIT Digest #48
In a message dated 97-11-28 20:58:44 EST, you write:
<< 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. >>
I have been using a pre-exhaustion routine for the past few months, and have
gained 15 pounds in two months while reducing % bodyfat, so I guess it's
working. Anyway, to pre-exhaust my back, I start with straight-arm
pullovers, then straight-arm pressdowns on a lat machine with a short handle,
then I do pulldowns or chins, followed by rows. That's all I do, one set to
failure each. Afterwards, I violate HIT theory and do a drop set using very
light dumbells-20, 10, 8, 6, 4,-and about 20 reps per set not to failure with
a fast speed for either dumbell rows or bent-over lateral raises. I do this
to increase circulation to the muscles I've just worked so the carbs and
protein can get to them faster when I have my meal after training. I wait
about half an hour before taking this meal so I don't throw up. Hope this
helped,
Josh
<SVL>
Date: Sat, 29 Nov 1997 19:58:08 -0500 (EST)
To: cyberpump@geocities.com
From: JJHBowers@aol.com
Subject: Re: HIT Digest #48
In a message dated 11/28/97 7:58:44 PM, you wrote:
<<) 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?
>>
For me, the best shoulder rehab I've found is to do shoulder extensions,
superslow style, 10 sec. positive and 10 negative. Don't "turn the arms as
if pouring a teapot"; just hold the Db's with your thumbs up. Follow
immediately, ala pre-exhaustion, with Superslow Military presses, 10 sec. up,
5 down, to FAILURE.
(The weight on the presses won't be much, after failure on the shoulder
extensions!)
This really is a safe, progressive route to both rehabilitate, and then to
build strength in the shoulder girdle!