1. lean muscle training program Pesta Imre <ipesta@ns.univet.hu>
2. RE: HD & Genetic Potential Dave Huckabay <wabecdh@erols.com>
3. Re: Overtraining <FlexWriter@aol.com>
4. Need Suggestions for a Program Nicholas L. Marsan <nlmarsan@python.cameron.edu>
5. Re: Rest-pause Deadlifting James Krieger <jkrieger@eecs.wsu.edu>
6. Re: Smith Machine safety James Krieger <jkrieger@eecs.wsu.edu>
7. Re: Worn out knees James Krieger <jkrieger@eecs.wsu.edu>
8. Re: Positions of Flexion James Krieger <jkrieger@eecs.wsu.edu>
9. Re: Internal Resistance model and eccentric actions James Krieger <jkrieger@eecs.wsu.edu>
10. Re: Static-contraction training James Krieger <jkrieger@eecs.wsu.edu>
11. Re: Fiber Recruitment James Krieger <jkrieger@eecs.wsu.edu>
-------------------- 1 --------------------
Date: Sun, 30 Nov 1997 13:37:17 +0100
From: Pesta Imre <ipesta@ns.univet.hu>
Subject: lean muscle training program
I'm Imre Pesta from Hungary and I'm a newer reader of the digest, but I
hope this is a great place to help me. I've been trying to get a
complete workout program for months, but I'm unsuccessful. I'm 22, 5'8
and 158 lbs. I can train 3 times a week and I'd like lean muscles
without more weight, because I have enough, I think. So I'd like
separated muscles, that's my goal.
If anybody can help me (but please not just advices or tips) with a
complete program, write it to the digest or to my personal e-mail
address: ipesta@ns.univet.hu
Thanks,
Ymee
-------------------- 2 --------------------
Date: Sun, 30 Nov 1997 11:25:37 -0500
From: Dave Huckabay <wabecdh@erols.com>
Subject: RE: HD & Genetic Potential
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
I agree with your conclusion. We need to remember that the body is not a
static system, and changes over time just like everything else. The
"genetic potential" would be the maximum development possible for a given
individual due to inherited characteristics. The actual potential for
development is a combination of numerous factors, some under our control
and some not. This actual potential will change over a lifetime of training :
1. As you train your body adapts and changes. Training techniques, diets,
etc that may have worked when you were twenty may not work as well when you
are older. (ask any 40+ about calorie intake)
2. As you progress in your training, your level of knowledge increases,
allowing you to progress further through manipulation of diet, rest, etc.
3. Sports science (supplements, nutrition, training techniques, etc)
continues to progress.
As you can see, your actual potential is a moving target. In summation, I
would like to pose a pair of questions, and give my humble opinion:
1.Will the advantages conferred upon us by the passage of time outweigh
the deterioration of our bodies due to aging?
Ans: Yes, to an advanced age ( Look at Richard Winett Clarance Bass, etc)
2. Can you ever reach your actual or genetic potential?
Ans: Beats the hell out of me. I do think that as the longer you train
with steady progress, the closer you come.
DH
-------------------- 3 --------------------
Date: Sun, 30 Nov 1997 16:41:10 -0500 (EST)
From: FlexWriter@aol.com
Subject: Re: Overtraining
In a message dated 11/30/97 5:32:30 AM, you wrote:
<<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?>>
One objective way to determine the start of overtraining is to keep track of
your pulse rate first thing in the a.m. after waking up. If one morning you
find your rate several beats per minute higher, you could be on the verge of
overtraining.
Subjectively, I look to how tired I am. Example: Friday was leg day.
Yesterday (Saturday) I was beat, which is normal for me after leg day.
Today I feel pretty good, (almost 10 hours of sleep last night helped) which
means I'll train tomorrow. If I were still tired today, I would definitely
take tomorrow off. If your aggressiveness in the gym lapses, or your desire
to train wanes, that to me is another sign that overtraining lurks just over
the horizon.
-------------------- 4 --------------------
Date: Sun, 30 Nov 1997 18:10:32 -0600 (CST)
From: "Nicholas L. Marsan" <nlmarsan@python.cameron.edu>
Subject: Need Suggestions for a Program
I am fairly new to weight lifting. I trained a lot in high school (6 yrs ago!) but usually no more than squats, bench, and power cleans. My request is for some suggestions for a HIT program that I can use to build strength. As an ROTC Cadet, I do aerobic activities 5 days per week at 25-30 mins. each session. I only have three days per week to train with weights and I hope someone could help with a good program.
Thanks.
nlmarsan@wolverine.cameron.edu
-------------------- 5 --------------------
Date: Sun, 30 Nov 1997 14:15:02 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Rest-pause Deadlifting
> From: Kdragon9@aol.com
> When deadlifting, should I perform 1 rep after another until
failure
> or should I reset after each rep until failure?
As long as your form is perfect on every rep, then go ahead and perform 1
rep after another. One study indicated that continuous repetitions with no
rest between reps produces greater strength gains then repetitions done in
a rest-pause fashion (1). However, in this study, the rest for each
rest-pause lift was 30 seconds, which is an extremely long time. A short
pause in between lifts probably has no detrimental effect on strength
gains.
1. Rooney, K.J., R.D. Herbert, and R.J. Balnave. Fatigue contributes to
the strength training stimulus. Med. Sci. Sports Exerc. 26(9):1160-1164.
1994.
James Krieger
echanical aid, just as knee wraps or lifting belts are. Getting
yourself off of straps will not only result in better grip strength, but
larger and more muscular forearms as well. On an anecdotal note, Dan
Wagman, CSCS, a health and science editor for M&F, has some extremely large
forearms, and uses no straps at all.
I'm becoming more and more of a believer in lifting the way Mother Nature intended you to lift: without the help of any sort of mechanical aids. Doing so will result in a stronger, more athletic, less injury prone body.
The next time you're hanging for dear life off the edge of a cliff because of a bad slip, you'll be happy that you gave up those straps :)
James Krieger
-------------------- 6 --------------------
Date: Sun, 30 Nov 1997 14:38:12 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Smith Machine safety
> From: DrewBaye@aol.com
>
> <<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).
In my opinion, the Smith Machine is one of the most unsafe lifting
apparatuses that can be found in the gym. Doing squats on a Smith Machine
eliminate a lot of hamstring involvement (since you are leaning back into
the bar), which creates high shear forces at the knee, which is not good
for the anterior cruciate ligament. A Smith Machine also does not build
functional strength, due to the lack of use of stabilizer muscles during
the lift. The lack of use of stabilizer muscles can create strength
imbalances which can make someone more susceptible to injury. Finally, the
constant use of a Smith Machine can create what Paul Chek refers to as
"pattern overload syndrome." (1). "People using the Smith machine get a
pattern overload. The more fixed the object, the more likely you are to
develop a pattern overload. This is because training in a fixed pathway
repetitively loads the same muscles, tendons, ligaments, and joints in the
same pattern, encouraging microtrauma which eventually leads to injury."
(1).
James Krieger
1. Poliquin, C. The Poliquin Principles: Successful Methods for Strength and Mass Development. Napa, CA: Dayton Writers Group. 1997.
-------------------- 7 --------------------
Date: Sun, 30 Nov 1997 14:55:43 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Worn out knees
> From: gmoulds@qtm.net
>
> 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 would axe the leg extensions if you're having knee problems. Leg
extensions are a open kinetic chain movement and lack involvement of
stabilizer muscles, such as the antagonistic hamstrings, to help maintain
stability in the knee joint, and high shear forces are created on the knee.
Closed kinetic chain movements, such as squats, are better for the knee
than an open kinetic chain movement.
James Krieger
-------------------- 8 --------------------
Date: Sun, 30 Nov 1997 15:14:10 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Positions of Flexion
> From: SFarrin261@aol.com
>
> Can anyone give a good review of what Positions of Flexion (POF)training
is
> all about. Also has anyone had any personal testimonies from their use of
> this kind of training. My understanding is foggy at best.
POF (Positions of Flexion) is a training method recommended by Ironman magazine. POF recommends the use of three exercises per bodypart: a midrange exercise (such as a barbell curl, which does not provide much resistance in the fully contracted or fully extended positions), a stretch exercise (an exercise that provides resistance in the fully stretched position, such as an incline dumbbell curl), and a contracted exercise (an exercise that provides resistance in the fully contracted position, such as a concentration curl) (1). POF claims that the use of these three types of exercises will result in optimal recruitment of all motor units (1). 1-2 sets to positive muscular failure is recommended for each exercise (1).
Since different exercises can have different patterns of motor unit recruitment, the use of multiple exercises per bodypart can have benefit if your goal is maximum muscle hypertrophy. However, no evidence exists in the literature that the use of the three types of exercises that POF recommends will result in recruitment of all motor units.
POF can be an effective training protocol for periods of time. However,
variations in exercise selection and in training volume are necessary over
the long run, and so POF should not be exclusively used as a long-term
training program.
1. Holman, S. 1994. Mass Machine: Turbo-charge Your Muscle-Building
Capacity. Ironman, September, 83-88.
James Krieger
-------------------- 9 --------------------
Date: Sun, 30 Nov 1997 16:14:25 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Internal Resistance model and eccentric actions
> From: babucher@mtu.edu
>
> Second, is there a model besides Internal Resistance (muscle friction)
> that adequately describes the perceived strength inequality between
> concentric, isometric, and eccentric lifting?
Higbie et al (1) describe the greater force production during eccentric actions as being due to "passive stretch of the series elastic elements or increased force production per cross bridge." Hortobagyi et al (2) had the following explanation: "During concentric training, the passive elements are less involved in force production. Eccentric training may increase the stiffness of the passive elements and could account for the greater increases in eccentric and isometric forces. This mechanism could also account in part for the dampened increases in eccentric force after concentric training and in concentric force after eccentric training."
1. Higbie, E.J., K.J. Cureton, G.L. Warren III, and B.M. Prior. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J. Appl. Physiol. 81(5):2173-2181. 1996.
2. Hortobagyi, T., J. Barrier, D. Beard, J. Braspennincx, P. Koens, P.
Devita, L. Dempsey, and J. Lambert. Greater initial adaptations to
submaximal muscle lengthening than maximal shortening. J. Appl. Physiol.
81(4):1677-1682. 1996.
James Krieger
-------------------- 10 --------------------
Date: Sun, 30 Nov 1997 16:37:48 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Static-contraction training
Static Contraction Training (SCT) involves holding extremely heavy weeights
in the strongest range of motion for a specified period of time, and then
letting the weight descend when the weight can no longer be held in that
position (4).
Very little mechanical work occurs during the type of training. The volume
of mechanical work plays an important role in muscle hypertrophy (1-2,5).
No concentric actions occur during this type of training, and only one
eccentric action occurs. Both types of actions are necessary to stimulate
optimal gains in muscle size (1).
SCT involves an isometric action in one position. Strength gains are
specific to the range of motion performed during an exercise (3). The use
of an isometric action in one position will not result in strength gains
over a full range of motion.
While SCT may be useful in certain limited situations, its use as an
overall training protocol is not warranted.
1. Behm, D.G. 1995. Neuromuscular implications and applications of resistance training. J. Strength and Cond. Res. 9(4):254-274.
2. Hortobagyi, T., J.P. Hill, J.A. Houmard, D.D. Fraser, N.J. Lambert, and R.G. Israel. 1996. Adaptive responses to muscle lengthening and shortening in humans. J. Appl. Physiol. 80(3):765-772.
3. Graves, J.E., M.L. Pollock, A.E. Jones, A.B. Colvin, and S.H. Leggett.
1989. Specificity of limited range of motion variable resistance training.
Med. Sci. Sports Exerc. 21(1):84-89.
4. Little, J., and P. Sisco. 1997. Static Contraction Research Study
Brings Amazing Results. Ironman, April, 62-69.
5. Staley, C.I. 1997. Training Variety: The Key to Bodybuilding
Progress. Muscle Media 2000, March, 101-105.
James Krieger
-------------------- 11 --------------------
Date: Sun, 30 Nov 1997 17:10:54 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Fiber Recruitment
> From: rs.ward@student.qut.edu.au
>
> 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?
>
Fiber recruitment is mainly dictated by the intensity of the weight; Type IIB fibers are generally only recruited during the use of high intensity weights. To focus on stimulating maximum hypertrophy of Type IIB fibers, it is necessary to use very high intensity weights (90% 1 RM or greater). Your other fibers (Type IIA and Type I) will be along for the ride, but the Type IIB fibers will receive the bulk of the training stimulus. Olympic lifts are also good for focusing on Type IIB development.
Another way to focus on Type IIB fibers is through eccentric training. Eccentric actions have a tendency to preferentially recruit Type II fibers over Type I fibers (1). However, due to the demanding nature of eccentric-only training, such training should be used sparingly.
1. Hortobagyi, T., J.P. Hill, J.A. Houmard, D.D. Fraser, N.J. Lambert, and
R.G. Israel. Adaptive responses to muscle lengthening and shortening in
humans. J. Appl. Physiol. 80(3):765-772. 1996.
James Krieger