1. RE: HIT Digest, digest #51 Gendron, Steven <gendrste@Berkeleyprep.org>
2. Re: Pinch Gripping Brad Collins <bcollins@hotmail.com>
3. Re: Chins Brad Collins <bcollins@hotmail.com>
4. Re: HIT Routines Brad Collins <bcollins@hotmail.com>
5. Re: Function Strength (was Straps) Brad Collins <bcollins@hotmail.com>
6. Re: Progression, pattern-overload, info, creatine every day? Adam Fahy <afahy@student.umass.edu>
7. Re: reaching failure Steve Raymond <Steve_Raymond@cpqm.mail.saic.com>
8. Re: HIT Digest, digest #51 R.A. Onufer <onuferra@muss.CIS.McMaster.CA>
9. Re: Sumos and legs James Krieger <jkrieger@eecs.wsu.edu>
10. Re: Chins James Krieger <jkrieger@eecs.wsu.edu>
11. Re: Reaching failure with same # of weight, reps James Krieger <jkrieger@eecs.wsu.edu>
12. Re: Pattern Overload James Krieger <jkrieger@eecs.wsu.edu>
13. Re: HIT Digest, digest #51 James Krieger <jkrieger@eecs.wsu.edu>
14. Re:More on Kraemer... <Sonofsquat@aol.com>
-------------------- 1 --------------------
Date: Tue, 2 Dec 1997 08:52:24 -0500
From: "Gendron, Steven" <gendrste@Berkeleyprep.org>
Subject: RE: Creatine
Hiw can i gain massive weight vias creatine?
[Please do not post the entire digest and just hit the "reply button". Thanks. Iron Mike]
eply To: HIT Digest
> Sent: Tuesday, December 02, 1997 6:45 AM
> To: HIT Digest
> Subject: HIT Digest, digest #51
>
> See my comments below on "list" versus "digest".
>
> IM
>
>
>
> This digest contains the following messages:
>
> 1. Plate pinching R.A. Onufer
> <onuferra@muss.CIS.McMaster.CA>
> 2. Chins John W. Jomp <jjomp@ibm.net>
> 3. Re: Strap Use James Krieger <jkrieger@eecs.wsu.edu>
> 4. Individual messages Alan Baker <A.Baker@argon.cqu.edu.au>
> 5. Reaching failure at the same weight and number of reps David R.
> Heffelfinger <heffel@pipeline.com>
> 6. Re: Smith machine safety matt overly <matthewko@goshen.edu>
> 7. HIT Routines Aakash Ramchandani
> <sangs@giaspn01.vsnl.net.in>
> 8. Creatine Stefano D'Angelo
> <dangelo@etrurianet.it>
>
> -------------------- 1 --------------------
> Date: Mon, 1 Dec 1997 09:00:11 -0500 (EST)
> From: "R.A. Onufer" <onuferra@muss.CIS.McMaster.CA>
> Subject: Plate pinching
>
> I have tried plate pinching to improve my grip and can lift 2 10
> pound plates pinched together to the point that I should try something
> heavier. The next size up is 2 25 pound plates, which I can't budge. I
> need a way to progress more gradually than that. Any suggestions?
>
>
> -------------------- 2 --------------------
> Date: Mon, 01 Dec 1997 09:59:28 -0600
> From: "John W. Jomp" <jjomp@ibm.net>
> Subject: Chins
>
> Hi:
>
> I have been training HIT style for about 2 months now with good
> progress. One thing very important to me is to be able to do proper
> chinups. Right now I can only do 6 4-6 sec neg chins but I still can't
> do even 1 positive chinup. at 6' and 227 lbs at about 33% BF I know it
> will take awile. Should I try to increase the number of negatives I do
> or should I try much slower negs in order to build strength? In other
> words what's the best way to improve my chinning ability? Any feedback
> would be much appreciated!!
>
> John
>
> -------------------- 3 --------------------
> Date: Mon, 1 Dec 1997 08:21:53 -0800
> From: "James Krieger" <jkrieger@eecs.wsu.edu>
> Subject: Re: Strap Use
>
> Somehow this post got chopped in half in the last digest (#50), so I'm
> resubmitting it here.
>
> > From: dpendergraft@beckett.com
> > What are the arguments for/against using straps...
>
> While straps will allow you to use more weight, which may result in
> better
> overload of the primary target muscles for an exercise, they do not
> allow
> for a corresponding increase in grip strength. Some people also
> acquire
> wrist pain while using straps.
>
> If grip strength is a limiting factor in an exercise, then this is an
> indication that grip strength needs to be trained and is all the more
> reason why one should not use straps during lifting. I'm becoming a
> big
> believer in what is known as functional strength; i.e. the strength
> you
> gain in the gym should carry over to real life activities. Constant
> use of
> straps will not result in increases in functional strength, since
> straps
> are a mechanical 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
>
>
>
> -------------------- 4 --------------------
> Date: Tue, 2 Dec 1997 09:34:09 +1000
> From: Alan Baker <A.Baker@argon.cqu.edu.au>
> Subject: Individual messages
>
> Hi Mike,
>
> Is it possible to receive individual messages in place of the digest?
>
>
> Regards
> Alan Baker e-mail a.baker@cqu.edu.au
> Faculty of Business PHONE-Work 079 309650
> Central Queensland University PHONE-Int'nal +61 79 309650
> Rockhampton Qld 4702 PHONE-Home 079 281752
> Australia FAX-Work 079 309700
> http://www.bus.cqu.edu.au/staff/bakera/welcome.htm
>
> [IM: Right now...I don't want to risk it with the new software. Also,
> I am not sure it would
> be an advantage because this list server is not "online" all the time.
> So what would happen is that you would get 14 email messages (assuming
> 14 posts) ALL at once when we connect to get the posts, etc. We will
> revisit this again if you really want that once the new version of SW
> is stable enough. I won't forget...trust me. :) Thanks for your
> being patient.]]
>
>
>
> -------------------- 5 --------------------
> Date: Mon, 01 Dec 1997 19:03:14 -0500
> From: "David R. Heffelfinger" <heffel@pipeline.com>
> Subject: Reaching failure at the same weight and number of reps
>
> Hello,
> I've been doing weight training for about 3 months. I do one
> set of
> each exercise to failure. Because I train by myself, I train with
> machines,
> that way I can go all the way to failure without fear of being
> hopelessly
> trapped under a barbell. Because I train with machines, I can only
> increment the weight in 10 pound increments. I've been noticing that
> for
> quite a long time, I reach failure using the same amount of weight at
> the
> same number of repetitions, no matter how hard I try I can't perform
> another
> repetition in good form. What this has caused is that I am able to
> maintain
> my current physical condition, but I am not able to improve it.
>
> Any suggestions out there on how to improve my physical condition?
>
> Thanks,
> David
>
> ######################################################################
> #
> # i Raro Prodigio ! i Oculta Maravilla ! # "Who is General Failure,
> #
> # El pan de Dios lo tiene todo el mundo, # and why is he reading
> #
> # i Pero el agua de Dios so'lo Aguadilla ! # my disk?"
> #
> # - Jose' de Diego #
> #
> ######################################################################
> #
>
>
> -------------------- 6 --------------------
> Date: Mon, 01 Dec 1997 20:11:28 -0500
> From: matt overly <matthewko@goshen.edu>
> Subject: Re: Smith machine safety
>
> > "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
>
> I'm confused. If this is true, then wouldn't lifting in general
> eventually
> cause injury?
>
> -------------------- 7 --------------------
> Date: Tue, 2 Dec 1997 08:39:52 +0530
> From: Aakash Ramchandani <sangs@giaspn01.vsnl.net.in>
> Subject: HIT routine
>
> I want to get on a HIT program. I can train 5 days a week. Any tip for
> a training routine?
>
> Aakash
>
>
>
>
> xY>"
>
> eocities.com
>
>
>
> xY>"
>
> eocities.com
>
>
> -------------------- 8 --------------------
> Date: Tue, 02 Dec 1997 11:39:02 +0100
> From: "Stefano D'Angelo" <dangelo@etrurianet.it>
> Subject: Creatine
>
> Do I have to take creatine also the non-training day ?
> Please someone reply !
> Distinti Saluti
> Stefano D'Angelo
>
> Pgp Key Fingerprint
> 1884 FEAA 88A4 0189 649C 7F10 3E4E 7C61 F8F2 6EFE
>
>
>
>
> ************************************************************
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>
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> All rights reserved. No part of this digest may be reproduced or
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>
> No liability is assumed for the information provided on the HIT
> Digest.
> The opinions are those of the contributors to the digest.
> ************************************************************
>
>
-------------------- 2 --------------------
Date: Tue, 02 Dec 1997 07:02:25 PST
From: "Brad Collins" <bcollins@hotmail.com>
Subject: Re: Pinch Gripping
>-------------------- 1 --------------------
>Date: Mon, 1 Dec 1997 09:00:11 -0500 (EST)
>From: "R.A. Onufer" <onuferra@muss.CIS.McMaster.CA>
>Subject: Plate pinching
>
> I have tried plate pinching to improve my grip and can lift 2 10
>pound plates pinched together to the point that I should try something
>heavier. The next size up is 2 25 pound plates, which I can't budge. I
>need a way to progress more gradually than that. Any suggestions?
>
First off...going from 2 10's to 2 25's is HUGE! Take an old belt -- a
strong one (leather) or a piece of strong rope and put it through the
holes in the two 10's. I use an old leather lifting belt I no longer
use. Attach more weight. Or try 3 10's together.
Brad
______________________________________________________ Get Your Private, Free Email at http://www.hotmail.com
-------------------- 3 --------------------
Date: Tue, 02 Dec 1997 07:06:07 PST
From: "Brad Collins" <bcollins@hotmail.com>
Subject: Re: Chins
>-------------------- 2 --------------------
>Date: Mon, 01 Dec 1997 09:59:28 -0600
>From: "John W. Jomp" <jjomp@ibm.net>
>Subject: Chins
>
>Hi:
>
> I have been training HIT style for about 2 months now with good
>progress. One thing very important to me is to be able to do proper
>chinups. Right now I can only do 6 4-6 sec neg chins but I still can't
>do even 1 positive chinup. at 6' and 227 lbs at about 33% BF I know it
>will take awile. Should I try to increase the number of negatives I do
>or should I try much slower negs in order to build strength? In other
>words what's the best way to improve my chinning ability? Any feedback
>would be much appreciated!!
>
> John
I would first try and increase reps...when you stagnate go to increased
time for the negatives. Make sure you don't overstretch
your shoulders at the bottom by relaxing in the bottom. All this will
do is wreck your shoulders.
Brad
______________________________________________________ Get Your Private, Free Email at http://www.hotmail.com
-------------------- 4 --------------------
Date: Tue, 02 Dec 1997 09:59:00 PST
From: "Brad Collins" <bcollins@hotmail.com>
Subject: Re: HIT Routines
>
>-------------------- 7 --------------------
>Date: Tue, 2 Dec 1997 08:39:52 +0530
>From: Aakash Ramchandani <sangs@giaspn01.vsnl.net.in>
>Subject: HIT routine
>
>I want to get on a HIT program. I can train 5 days a week. Any tip for
a =
>training routine?
>
>Aakash
>
Check out The Workout Page on Cyberpump! Over 30 workouts on there.
Many are submitted by HITers who read Cyberpump!
Hey Iron Mike, was it Muscle and Fitness that was rated as the best site
on the web by Hard Training. ROTFL.
Brad
-------------------- 5 --------------------
Date: Tue, 02 Dec 1997 10:05:48 PST
From: "Brad Collins" <bcollins@hotmail.com>
Subject: Re: Function Strength (was Straps)
James Wrote in digest #51
>
>If grip strength is a limiting factor in an exercise, then this is an
>indication that grip strength needs to be trained and is all the more
>reason why one should not use straps during lifting. I'm becoming a
big
>believer in what is known as functional strength; i.e. the strength
you
>gain in the gym should carry over to real life activities.
Back in another digest (can't remember which) you stated that machines
(Smith) doesn't give functional strength? How can this be? If you get
stronger using a machine are you saying the increased strength cannot be
applied to a sport? There are tons of examples where this is false. I
believe the "not hitting stabilizers" makes no sense. Here is a
question for the group. In sports, can you tell which athletes have
trained on "machines" versus free weights? My answer is a big no. Next
time you sit down to watch an NBA game or an NFL game ask yourself that
question.
Brad
______________________________________________________ Get Your Private, Free Email at http://www.hotmail.com
-------------------- 6 --------------------
Date: Tue, 02 Dec 1997 11:03:03 -0500
From: Adam Fahy <afahy@student.umass.edu>
Subject: Re: Progression, pattern-overload, info, creatine every day?
> From: "David R. Heffelfinger" <heffel@pipeline.com>
> Subject: Reaching failure at the same weight and number of reps
> I've been doing weight training for about 3 months. I do one set of
> each exercise to failure. Because I train by myself, I train with machines,
> that way I can go all the way to failure without fear of being hopelessly
> trapped under a barbell.
I train by myself as well, only my gym doesn't have many machines. Well, not many _good_ machines. Since we have a cage, I do my squats there, and do not have to fear crushing myself. AFA bench press, I use dumbells rather than the bar. This also makes it so that I can do multiple sets at whatever rest interval I desire (try that with the barbell bench press in a university gym - 98% of the trainees only bench and curl. The others do bench, incline bench, and curl).
> Because I train with machines, I can only
> increment the weight in 10 pound increments. I've been noticing that for
> quite a long time, I reach failure using the same amount of weight at the
> same number of repetitions, no matter how hard I try I can't perform another
> repetition in good form. What this has caused is that I am able to maintain
> my current physical condition, but I am not able to improve it.
Well, seeing as you haven't said specifically what your routine is, and
how long you have been following it (the same routine for three months?
at the same volume and frequency?), any suggestions I can give will be
very general.
I believe some on this list will immediately say, "decrease the
frequency of your workouts." However, since I don't have your workout
in front of me, I cannot say. This may work, if you are doing full-body
routines 3x a week, or working-out 4-5x a week/every other day, or are
working-out with a very high intensity-of-effort.
Along with the above advice, if it applies, I would suggest you look
first at your diet. Do you consume adequate calories? Perhaps by
eating more you may see progress. Adequate macronutrient intake?
Making adjustments to one's diet often allows them to make substantial
gains.
Another consideration would be to restructure your routine altogether.
This may be hard if you are determined to work only with machines, but
at the very least you can vary the exercise split, rep ranges, rep
tempo, rest periods, use post-exhaustion or 'intensity' techniques
(rest/pause, drop sets, etc), and so on.
IMO, and this is mostly just something to think about, the more stable
the exercise, the faster your gains will plateau. Combine this with the
fact that continued extremely high intensity-of-effort exercise ('hard'
failure, perhaps with pre and/or post fatigue, isometric and eccentric
failure, drop sets, rest/pause, etc) forces the practitioner to
continually reduce volume and frequency of workouts in an effort to see
continued progress, and therefore (also IMO, but it can be supported in
a debate) decrease one's recouperative abilities; such trainees, who
exclusively use machines, should experience a lack of progress far more
rapidly than those who work w/o a fixed path, and with high-moderate
('soft' failure or just before) intensity-of-effort.
***
> From: matt overly <matthewko@goshen.edu>
> Subject: Re: Smith machine safety
>
> > "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
>
> I'm confused. If this is true, then wouldn't lifting in general eventually
> cause injury?
I'm not sure what you are asking here. Are you referring to those
lifters who only bench press and do curls, who then complain of shoulder
injury and wrist/elbow tendonitis?
***
> From: Aakash Ramchandani <sangs@giaspn01.vsnl.net.in>
> Subject: HIT routine
>
> I want to get on a HIT program. I can train 5 days a week. Any tip for a
> training routine?
Train less than five days a week. Also, look-up the various FAQs, the articles in the Cyberpump! site, and the various routines therein...
BTW, I will be going to India this January (so the digest will not have
to put-up with my comments for that month).
***
> From: "Stefano D'Angelo" <dangelo@etrurianet.it>
> Subject: Creatine
>
> Do I have to take creatine also the non-training day ?
You don't have to do anything you don't want...
If you have already creatine-loaded, it may be unnecessary to continue
taking it daily.
--
"Work smarter, not harder!"
Adam Fahy:
afahy@oitunix.oit.umass.edu
-------------------- 7 --------------------
Date: 2 Dec 1997 10:50:30 -0800
From: "Steve Raymond" <Steve_Raymond@cpqm.mail.saic.com>
Subject: Re: reaching failure
>I've been noticing that for
>quite a long time, I reach failure using the same amount of weight at the
>same number of repetitions, no matter how hard I try I can't perform another
>repetition in good form.
sounds like you've hit a plateau: some likely reasons:
1. you're over training. how many times per week are you working out? Any
more than 2 or 3 is too much. the optimal frequnecy varies from person to
person - some can only gain working out once every ten days.
2. you're not eating enough/right. count your calories. your muscles can't
grow without enough.
3. you're not getting enough sleep.
the second three months are the most challenging. the gains slow down and you have to really dedicate yourself. check out the HIT FAQ section on cycling intensity. Maybe take a week or two off and redesign your workout.
spr
-------------------- 8 --------------------
Date: Tue, 2 Dec 1997 15:41:31 -0500 (EST)
From: "R.A. Onufer" <onuferra@muss.CIS.McMaster.CA>
Subject: Physical condition
Date: Mon, 01 Dec 1997 19:03:14 -0500
From: "David R. Heffelfinger" <heffel@pipeline.com>
Subject: Reaching failure at the same weight and number of reps
Hello,
I've been doing weight training for about 3 months. I do one set of
each exercise to failure. Because I train by myself, I train with machines,
that way I can go all the way to failure without fear of being hopelessly
trapped under a barbell. Because I train with machines, I can only
increment the weight in 10 pound increments. I've been noticing that for
quite a long time, I reach failure using the same amount of weight at the
same number of repetitions, no matter how hard I try I can't perform another
repetition in good form. What this has caused is that I am able to maintain
my current physical condition, but I am not able to improve it.
-------------------- 9 --------------------
Date: Tue, 2 Dec 1997 13:30:08 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Sumos and legs
> From: dallard@calumet.yorku.ca
>
> I've never used deads as a leg exercise (usually do them with back),
> but I know they do put a lot of emphasis on the lower body. I've heard
> that sumo stance uses more legs then conventional deadlifts, so if you
> are going to be using it as a leg exercise, try sumos.
Sumos decrease the distance that the bar must travel off of the floor, and
therefore will decrease the amount of hip flexion and knee flexion that
will occur during a deadlift. Therefore, using sumos will actually
decrease leg involvement over the conventional style. If someone wants to
emphasize the lower body with a deadlift, then they should do conventional
deadlifts.
James Krieger
-------------------- 10 --------------------
Date: Tue, 2 Dec 1997 13:43:27 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Chins
> From: "John W. Jomp" <jjomp@ibm.net>
>
> I have been training HIT style for about 2 months now with good
> progress. One thing very important to me is to be able to do proper
> chinups. Right now I can only do 6 4-6 sec neg chins but I still can't
> do even 1 positive chinup. at 6' and 227 lbs at about 33% BF I know it
> will take awile. Should I try to increase the number of negatives I do
> or should I try much slower negs in order to build strength? In other
> words what's the best way to improve my chinning ability? Any feedback
> would be much appreciated!!
You may want to try Charles Poliquin's suggestions for getting strong
enough to do chins without assistance:
"The first progression uses a spotter and starts by hanging from the chin-up bar with the knees bent. During the ascent, the spotter should support you by holding your ankles. If extra assistance is required during this phase, you can extend the legs against the spotter's base of support. Once you're able to perform 12 repetitions in this style with minimal assistance, you're ready to move on to the next progression.
In the second progression the same starting position is used, but this time
only one ankle should be in the spotter's hands-the extra weight of the
free leg will increase the overload on the muscles. When 12 repetitions
can be performed with minimal assistance, you can move on to the next
level.
In the third progression the exercise is performed in the same manner, but this time the spotter will hold you at the waist. As your strength increases, you will find that you require assistance only in certain parts of the exercise. At these parts of the movement your spotter should offer only enough assistance to help you clear the bar." (1)
1. Poliquin, C. The Poliquin Principles: Successful Methods for Strength and Mass Development. Napa, CA: Dayton Writers Group. 1997.
James Krieger
-------------------- 11 --------------------
Date: Tue, 2 Dec 1997 13:50:36 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Reaching failure with same # of weight, reps
> From: "David R. Heffelfinger" <heffel@pipeline.com>
>
> I've been doing weight training for about 3 months. I do one set
of
> each exercise to failure. Because I train by myself, I train with
machines,
> that way I can go all the way to failure without fear of being hopelessly
> trapped under a barbell. Because I train with machines, I can only
> increment the weight in 10 pound increments. I've been noticing that for
> quite a long time, I reach failure using the same amount of weight at the
> same number of repetitions, no matter how hard I try I can't perform
another
> repetition in good form. What this has caused is that I am able to
maintain
> my current physical condition, but I am not able to improve it.
There are two possible reasons for your plateau. It may be due to
overtraining, although, in my opinion, this is probably not the case since
you are relatively new to training. If it is due to overtraining, a
reduction in training frequency may allow you to make progress again.
However, if a reduction in training frequency does not result in further
progress, than what has happened is that your body has adapted to your
current training protocol and your current protocol no longer provides an
adequate stimulus to produce any sorts of adaptation. To fix this, you
must redesign your training program, by changing exercises, weights,
repetitions schemes, volume, etc.
James Krieger
-------------------- 12 --------------------
Date: Tue, 2 Dec 1997 13:55:56 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Pattern Overload
> From: matt overly <matthewko@goshen.edu>
>
> > "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
>
> I'm confused. If this is true, then wouldn't lifting in general
eventually
> cause injury?
Free weights are less likely to result in pattern overload because, every
time you lift the weight, the factors of balance and stabilization cause
you to lift the weight slightly different for every repetition. The
movement path will not be exactly the same for each repetition, although it
will be close.
Machines force your body to move in a two dimensional pattern, which can
force joints to move in ways that they may not want to move. Your body
must conform to the machine. With free weights, your body is allowed to
move the way that it wants to. We are not 2 dimensional beings. Free
weights also are better for building functional strength due to the use of
smaller stabilizing muscle groups.
James Krieger
-------------------- 13 --------------------
Date: Tue, 2 Dec 1997 16:19:46 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: HIT Digest, digest #51
> From: SAILOR@webtv.net
>
> 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.
I am a believer that, for optimal gains in muscle size, you should include
both periods of high volume and low volume in your overall training plan.
If you've been training low volume for a while and your strength gains have
stagnated, then a complete change in your training program may be
necessary, which may necessitate an increase in training volume for a
period of time.
As far as Poliquin's approach of 10x10, this is actually not as much time in the gym as you would suspect. First of all, it is 10x10 with 1 minute rest. If each set takes about 1 minute to complete, then the overall 10x10 scheme will take about 20 minutes. If you do one exercise per bodypart and two bodyparts per training session, this amounts to 40 minutes in the gym, which is not an excessive amount of time by any means.
Also, 4x25 will not achieve the same physiologic adaptations that 10x10
will. If it did, then I could also do 1x100 and call it a day, but we all
know this approach will not work, since the intensity of the weight will be
too low to achieve the desired adaptations.
James Krieger
-------------------- 14 --------------------
Date: Tue, 2 Dec 1997 22:30:02 -0500 (EST)
From: Sonofsquat@aol.com
Subject: Re:More on Kraemer...
ladies and gentlemen,
I have offerred some Kraemer studies, and many of you have requested... I
believe I have sent all who have requested these documents the studies. Just
to clear things up, if anyone who has requested and not received these
studies, please resubmit. I consider myself caught up, but perhaps I have
missed someone...
I wish for some feedback on this folks... Funny thing is, I just read the
study tonight (long story)! I will be offering my comments soon. But I'd
really like to hear from you folks.
Rob... I know you are busy, and I offer my best in your personal business
(for lack of better words), but I am surprised that you haven't requested a
copy! As far as I am know, neither has Moderator Mike! Are you fella's not
interested?
[IM: Actually, I know what has worked well for me (and others) and continues to work. Besides, I am a practitioner, not a theory guy. Plus, this ain't meeeee day job! :) ]
May I remind everyone that this is not an attempt on my part to debuke HIT! It is just an offer for information which I have just read myself recently. But boy, does this info have some interesting results!
[IM: Well, I am sure the "gift" to Cyberpump! readers will be interesting as well. ;)]
Incidently, I would like to tell everyone that I am an expert on HIT! No lie! I have as many books in my library by HIT folks as "periodization" folks! Please keep this in mind, and I would love to hear from you folks in the interest of learning more. I have had but one reply, and that gentleman taught me much in that he asked me (indirectly) to rethink my opinions!
Even if I reject thoughts, I still learn! Best to ya!
Fred II