Hi Dave,

It's good to see you're getting good results through XF. I wish I
could say the same for myself, but it's been a big struggle. Seems to
be, two steps forward & two steps back.

I assume my problems have to do with the timing between days. I am not
on MSC so I calculate it based on how many "skips" per week. Often
times though, I won't get to the workout till two or three days after
the "correct" day.

I emailed Tony Reno a while back and he was nice enough to try and
help. He pointed out that whenever I went too long between A & B, for
example, I would then go "short" between B & A to make up for it,
which he said resulted in a cycle of overtraining/undertraining. He
advised I reset my workouts to 9 days between A&B.

I tell you it's frustrating to rarely if ever beat my previous numbers
and *very rarely* setting records. That's in over two years I've been
doing (or struggling with) XF. Biceps have been the worst , but most
consistent, performers by far (they always stay between ~85-95 lbs).
But a lot of my other muscles, I sometimes take six months or more
before I even approach my last record. It's insane how much they can
vary from one workout to the next. Oh, and I have a Omron Bodyfat
reader and it hasn't given me much faith in XF's muscle-gaining abilities.

If you or anyone cares to offer advice, I'll give a little more
details about my regimen:
- I eat lots of fruits & veggies, & chicken & salmon every day. ~110g
of protein, sometimes up to 150g (I'd say that's more than enough
considering XF is the primary muscle-exerting workout I do.) My
caloric intake *was* ~2700 cal/d, but lately I've reduced it closer to
~2200 cal/d (to help with losing a bit of fat!) Note though, that my
XF problems have persisted regardless of what diet regimen I was on.

- I do yoga daily ~20 minutes, cardio daily on an eliptical ~20
minutes at moderate intensity.

- I often do NOT warm up very much before an XF workout. (e.g., I get
out of bed, drive to my buddy's who has the machines, and start.) I
wonder *how much* that affects the results (or am I just risking
injury). What is a good warm-up, anyways?

- My buddy, who's been doing XF & working out for much less time than
I have, has gotten somewhat better results with some muscles, but is
similar in terms of a *major* variation in his results from
workout-to-workout. His diet is not nearly as *clean* as mine.

- I don't have weights or belong to a gym, so I can't say how much my
full-range strength has changed, but I suspect not much.

Arrgghh! I would love to hear anyone's thoughts.

Thanks, Dan

--- In Explosive_Fitness@yahoogroups.com, "erikdavid43"
<erikdavid43@y...> wrote:
>
> Happy New Year
> Is this the year that people using this type of training will
> see it for what it is. After almost a year using the XF7000 machine
> these are the results I have achieved. Starting weight 160lbs 17% body
> fat. After 11 months 165lbs and 13% bodyfat. This to me equates to
> ruffly 10lb loss of fat and 15lbs of muscle gained. I am 49 years old
> and am a part time personal trainer. I have been training religiously
> for 30 yrs. This is the best yearly gain I have had in a long time. I
> hope this will continue to increase. I have gain 3/4 of an inch on my
> arms to 15.5 inches flexed. 2 inch on my chest to 43 and inch on my
> thighs to 23inches and 1/2 inch on my calfs to 14and 3/4. I am at 20
> days rest between work outs no help from my strength coach I might add.
> It does not change days when pounds go down. My clients have had
> results all over the board. None have decreased in full range strength
> and 3/4 have giained in full rep lbs. I big part of this training is
> proper nutrition and the correct amount of cardio. Good luck to all in
> the New year and keep training.
> Dave k
>