-------------------- 1 --------------------
Date: Tue, 13 Jan 1998 23:45:34 -0500
From: Sandeep De <sde@golden.net>
Subject: Re: HIT Digest, digest #81
> 1. Upright rows where elbows go above the shoulders (increases chance of
> impinging acromio-clavicular ligament)
Only if the humerous is taken beyond parallel to the ground. Until then,
I think it's a fine exercise for the medial deltoids and upper traps.
Because of the few degrees of external humeral rotation I think that
this is a good external rotator cuff exercise if done correctly, i.e.
3-1-3-1 tempo. But then again, what percentage of lifters actually pay
attention to rep tempo.
----------
Sandeep De
The Power Factory: http://geocities.datacellar.net/HotSprings/4039/
"We have enough youth. How about a fountain of smart?"
-------------------- 2 --------------------
Date: Wed, 14 Jan 1998 00:49:07 -0500
From: "Trevor Snyder" <tasst61+@pop.pitt.edu>
Subject: Dead Lifts and soreness
Two questions:
1)I just started doing dead lifts. I was taught back in high school to do them with your feet shoulder width apart turn just a little out from straight ahead. My partner learned to do them at a different high school. He does them with legs wider and feet turned way out (probably 60 degrees from straight ahead). By doing this he can pretty much lift the bar straight up as his knees aren't in the way. I'm concerned that his method is harder on the knees (my knees are pretty bad). What are suggestions for proper form and are my concerns justified?
2)I have been observing the many discussion on training styles and was wondering if you always get sore after your work outs and allow adequate recovery time won't your body respond with muscular hypertrophy (assuming adequate rest and proper diet). By sore I don't mean tight, like if you run without streching, I mean the soreness where if you flex a muscle you feel a kind of dull pain for a couple of days after your workout. So if you get sore after your workouts its working for you right? Probably too simplistic, but it works for me.
Thanks,
Trevor
______________________________________
Trevor Snyder
Thrombosis Research Lab
Bioengineering Program
University of Pittsburgh
-------------------- 3 --------------------
Date: Wed, 14 Jan 1998 01:39:42 -0500
From: "Raymond Craig" <drcraig@gte.net>
Subject: machines vs. free weights
I found the articles about machines vs.. free weights on Cyberpump very interesting. I noticed Mr. Bayne stated that well designed machines could be superior to free weights. I was wondering what the well designed machines are? I'm sure Hammer is one of them but what are the others Nautilus? Cybex? Flex? Icarian?
-------------------- 4 --------------------
Date: Tue, 13 Jan 1998 23:25:46 -0800
From: "James Krieger" <jkrieger@eecs.wsu.edu>
Subject: Re: Football teams and strength training protocols
> From: Sandeep De <sde@golden.net>
>
> icing on the cake. But as an entire argument; I think we can all find
> "some lifter" to prove a theory. University of Nebraska uses
> disgustingly high volume periodization protocols, traditional tapering
> programs. University of Michigan uses single set training throughout the
> season, multiple times a week. Both of these systems boast stellar
> athletes (i.e. Charles Woodson and Ahman Green) with tremendous
> strength, speed and relative size. Both teams were rated #1 at one time
> or another this season. What does it say about training methodologies
> and success? Nothing, except that there are many routes to it.
I would like to add to Sandeep's comments here. I have seen many
references on Cyberpump! to successful college football teams, like
Michigan and Penn State, that use HIT. My point is that the success of
these teams is not due to HIT, but due to the athletes that these programs
are able to recruit since they are top level programs. These schools would
still be top level programs if they used higher volume protocols. Just the
same, Nebraska would still be a top level school if it used HIT protocols.
Their strength training protocols have very little, if anything, to do with
their success.
For every training program out there, you'll find a group of people who
will get results from it. It's very tough, though, to find someone who
will get long-term, year-in/year-out, consistent results from a single
training protocol. Hence, the need for periodization (defined as
variations in training stimuli over time), even for HITers. Periodization
can come in many forms: changes in exercise selection, changes in rest
intervals, changes in training volume, changes in training intensity,
changes in training frequency, etc. It is likely that all of these factors
will need to be modified in an individual's training program at some point
in the training career.
James Krieger
-------------------- 5 --------------------
Date: Wed, 14 Jan 1998 06:12:00 -0600 (CST)
From: lylemcd@onr.com (Lyle McDonald)
Subject: More rotator cuff
>Date: Tue, 13 Jan 1998 09:53:21 EST
>From: DrewBaye <DrewBaye@aol.com>
>Subject: Re: Rotator Cuff Rehab
>
><< I am experiencing Rotator Cuff injury problems that prevent me from making
> any gains in certain lifts.
>I recommend performing manually resisted internal and external rotation of the
>humerus, with your shoulder aDducted (arm at your side, humerus vertical). If
>you have any questions about the exact performance of this, Email me.
I gotta disagree here. For most people, internal rototor strength is not
an issue (since the internal rotators include pec major, lats which are
both huge) and I know of few trainees who neglect their pec work. It's the
externals that need to be strengthened and rebalanced to compensate for
overdeveloped internal rotator strength.
Lyle McDonald, CSCS