> What's the worst accident you guys have had in the gym?  I
> have caught Mr. Dude down there between two 45s -- twice.  I
> also pinched my thumb between the sled and the safety catch
> of an unfamiliar leg press.  That one really, really hurt!
>
> Miguel

Just 3 weeks ago; first leg workout using the German Volume Training.
Completed 10 sets of 10 reps of squats super-setted with lying leg
curls.  Afterwards tried to do standing calf raises.  Fell out of the
groove and couldn't support the weight with my already beat legs.
Dropped to the ground like a girl.  Luckily the safety catches in my
squat cage caught the bar before it crashed to the ground with me
underneath!  Decided I better stick with seated calf raises after the
GVT leg workout..


--------
Thanks,

-Darren

Mostly I do cable extensions such as pushdowns and pushouts, and I use a false
grip for these.  I rarely do skullcrushers but when I do I use the same grip.  I
use a regular grip for dumbbell extensions because of their unstable nature.

I also use a false grip for bench presses and overgrip pulldowns.

  --- michaelalorden <michaelalorden@...>
escribió:

> Para: Hitdigest@yahoogroups.com
> De: "michaelalorden" <michaelalorden@...>
> Fecha: Wed, 30 Nov 2005 13:32:14 -0000
> Asunto: Re: [HIT Digest] Excuse Me...Monkey Grips
>
> OK, Thanks, Miguel
>
> I just call those "false grips." I use false grips
> for all my lat-
> type work because the guy who intgroduced me to HIT
> told me to, and
> he was a pretty smart guy who I appreciate a lot.
>
> But say, what kind of tri extentions are you using
> them on? Dumbells,
> Skullcrushers -what?
>
> Thanks.
> -michael
>
>
>
>
>
>
>
>
> --- In Hitdigest@yahoogroups.com, Miguel Angel Perez
>
> <metalhead2_mx@y...> wrote:
> >
> > A monkey grip is a thumbless grip--just gripping
> the
> > bar with the thumb on the same side as the other
> four
> > fingers.  It is the grip you probably use for
> triceps
> > extensions in case you do them.
> > Miguel
> >
> >  --- michaelalorden <michaelalorden@y...>
> > escribió:
> >
> > > Excuse me Miguel,
> > >
> > > But what are Monkey Grips?
> > >
> > > I kinda think I know what you mean by Maxi Pads,
> but
> > > please tells me
> > > those things aren't called that. lol.
> > >
> > > That was a good post by the way. I'm going to
> print
> > > it and save it!
> > > Thanks.
> > >
> > > -michael
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > > --- In Hitdigest@yahoogroups.com, "Perez,
> Miguel"
> > > <metalhead2_mx@y...> wrote:
> > > >
> > > > Michael Lorden asks:
> > > >
> > > > If I would ask you about anything tonight it
> might
> > > be about their
> > > > recommendation for Good Mornings: I work with
> two
> > > different HIT
> > > > programs and either one or the other, or
> perhaps
> > > both recommend
> > > > against Good Mornings, saying they are a
> dangerous
> > > move and that
> > > they
> > > > should not be done. Any comments on that?
> > > >
> > > >
> > > >
> > > > [...]  I really don't think Deads are adding
> > > anything to my hams.
> > > Need
> > > > to do leg curls, huh? Or is there anything
> else
> > > that truely works?
> > > >
> > > >
> > > >
> > > >
> > > > Miguel comments:
> > > >
> > > >
> > > >
> > > > I think I wrote about this before but what the
> > > hell.
> > > >
> > > >
> > > >
> > > > Michael, I like the good morning and it's much
> > > more effective for my
> > > > hams than the stiff-legged deadlift.  I can
> handle
> > > upwards of 400
> > > pounds
> > > > in the stiff for singles, but at that weight I
> > > lose all sensation
> > > on the
> > > > hams, so when doing stiffs for hams I have to
> > > artificially lighten
> > > the
> > > > weight in order to feel the stress in my hams.
>  It
> > > just feels like a
> > > > waste of time to do 135 on something I can do
> 405
> > > with, so I just
> > > don't
> > > > do stiffs for hams.  I do good mornings and
> lying
> > > leg curls.
> > > >
> > > >
> > > >
> > > > I did good mornings two days ago and my hams
> are
> > > still pleasantly
> > > sore
> > > > from top to bottom. This exercise is best done
> > > inside a power
> > > rack.  I
> > > > use a moderately wide stance, keep my back
> arched
> > > and taut, and
> > > rest the
> > > > bar firmly on my rear delts as if I were
> > > squatting.  I crunch my
> > > traps
> > > > up and back a little bit to create a cushion
> to
> > > rest the bar on.
> > > > Experiment with hand spacing, as going too
> close
> > > will make you tilt
> > > the
> > > > bar to one side, and going too wide will not
> let
> > > you hold the bar
> > > firmly
> > > > against your shoulders.  The knees are kept
> > > slightly bent and the
> > > > abdominal wall is pushed out.
> > > >
> > > >
> > > >
> > > > (This movement has the potential to exert
> massive
> > > shear forces on
> > > your
> > > > spine if you mess with form.  Don't mess with
> > > form.  Do it well or
> > > don't
> > > > do it-period.)
> > > >
> > > >
> > > >
> > > > Start with a light weight and add more slowly.
>  Go
> > > to parallel or as
> > > > close to parallel as possible (your
> flexibility
> > > will improve after
> > > a few
> > > > sessions) without losing your arch.  If you
> find
> > > that a certain
> > > weight
> > > > makes you lose your arch, immediately stop the
> set
> > > and lighten up.
> > > I
> > > > can use 225 for 6-8 perfect reps right now,
> and I
> > > recently tried
> > > 250,
> > > > lost my arch, and went back to 225.  No sense
> > > blowing out my back
> > > just
> > > > to be macho.
> > > >
> > > >
> > > >
> > > > Don't let the bar roll about on your back, and
> > > don't rest it on the
> > > back
> > > > of your neck.  You can grip the bar with a
> monkey
> > > grip or a regular
> > > > grip, whatever suits you better.  Also, don't
> use
> > > a Maxi-Pad!
> > > Those bar
> > > > cushions can make it easier for the bar to
> roll
> > > around and any skin
> > > > abrasion incurred with the bare bar will heal
> in a
> > > couple of days
> > > > anyway.
> > > >
> > > >
> > > >
> > > > Miguel
> > > >
> > > >
> > > >
> > > >
> > > >
> > > >
> > > > [Non-text portions of this message have been
> > > removed]
> > > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> >
> >
> > __________________________________________________
> > Correo Yahoo!
> > Espacio para todos tus mensajes, antivirus y
> antispam ¡gratis!
> > Regístrate ya - http://correo.espanol.yahoo.com/
> >
>
>
>
>
>
>
>
>


__________________________________________________
Correo Yahoo!
Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
Regístrate ya - http://correo.espanol.yahoo.com/

I think I'm being a little overconfident because I've never lost the bar, ever. 
But I can tell it would suck.

What's the worst accident you guys have had in the gym?  I have caught Mr. Dude
down there between two 45s -- twice.  I also pinched my thumb between the sled
and the safety catch of an unfamiliar leg press.  That one really, really hurt!

Miguel

  --- Ken ONeill <kayoneill@...> escribió:

> Para: Hitdigest@yahoogroups.com
> De: "Ken ONeill" <kayoneill@...>
> Fecha: Wed, 30 Nov 2005 09:23:11 -0600
> Asunto: Re: [HIT Digest] Excuse Me...Monkey Grips
>
> those thumbless grips are damned dangerous, too.
> once you loose the bar with an appreciable weight on
> it you'll find out what I mean.
>
> Ken ONeill
> Long Life Fitness
> kayoneill@...

Rotator cuff impringements will reference pain into the triceps. Look at your
anatomical drawings. Note how some of the cuff tendons pass over one of the
triceps tendons. Once the cuff tendon is tied up, it in turn ties up the
triceps.

You can't "work around" the problem. At least not too much. don't do standing
upright laterals - they impringe the supraspinatus tendon immediately - instead
do them leading slightly forward. do dumbbell upright rows, leaning slightly
forward and rowing slightly toward the rear.

take a month off from pressing, bench pressing, anything that hurts. instead
implement a program akin to that of Alwyn Cosgrove's on T-Nation.com. you simply
have to condition the cuff and surrounding small shoulder muscles that are
antagonists to those more complex movements.

What's happening to you? You've eliminated movements that hurt. And you've
unconsciously adapted your movement to do the ones you can. but most likely
you're further impringing the cuff while protracting your shoulder forward.
likely with anterior deltoid and biceps pain. all of which simply states you're
making it worse. the only way out of the trap is that of strengthening and
conditioning the muscles whose pain is trying to get  your attention to do
something differently and restore balance. otherwise it will get worse and
worse, possibly leading to surgery induced by improper training.

>
> Unfortunately I know about rotator cuff problems first hand. I had
a problem
> 2+ years ago with my left shoulder. I visited a sports clinic and
had
> physio-therapy for about 4 months. The doctor (chiropractor
actually)
> thought it may have been a triceps injury, but I am positive it was
in the
> infrapinatus or supraspinatus (spelling?). The therapy didn't
really help
> all that much. (Mostly just putting some electric stimulus pads on
me for 20
> minutes.)
>
> I finally did recover when I moved to a new place and stopped
working out
> for about 2 months. I got back into a gym and found I was pain-
free! I don't
> think I recommend this as a solution for everyone.
>
> About 5 or 6 months ago I started to get a 'twinge' in my left
shoulder
> again... but different spot, hurting while doing different things.
In this
> case I think it resulted from doing barbell military presses (in
front) and
> going down too low, or maybe the angle of my elbows while lowering.
Anyway,
> it started hurting while doing bench press, shrugs etc and got
fairly bad.
> This time I decided to work AROUND the problem. And so far it is
working
> very well for me. This is what I have done:
>
> I have stopped doing bench presses. (for about the past 2 or 3
months). I do
> dumbell presses instead. Furthermore, I don't usually do flat
presses, but
> instead do them on a slight 20 degree?) incline almost always. (I
was trying
> to build up my upper chest but also discovered I am not irritated
in this
> position.) I also do some incline dumbell flies, and every couple
weeks some
> dips. I stopped doing shoulders for a bit, and then eased back into
it with
> a few lateral raises and some dumbell raises. But with the latter
exercise I
> don't lock out at the top anymore (on any of the pressing
movements) and I
> only bring them down until my upper arms are horizontal (ie. not
until the
> dumbells are even with my shoulders). Shorter range of motion, but
no
> irritation, and just as much stimulation (in my opinion).
>
> One further thing I changed is that I stopped doing HIT. I picked
up Dave
> Drapper's book (Brother Iron, Sister Steel) in September and loved
it. I
> highly recomend it. He describes how he has trained the same way
for 30+
> years.(using giant sets and volume training)  I have never cared
about
> trying to follow any program or method just because someone says it
works
> for them, but I decided to change things up and try giant sets with
lighter
> weight for a bit to get myself fully healed.
>
> What I have been doing recently is a 3 days split doing  push-pull
body
> parts (ie chest & back, biceps & triceps). I do about 4 sets back-
to-back
> (eg. lat pull-down, rows, DB bench press, DB flies), starting out
with VERY
> light weight and taking no rest. I end up doing about 6 -8 sets of
each (I
> feel like I am confessing a sin here....) pyramiding up; going from
20 reps
> to 6 reps. My injuries have almost stopped hurting, my muscles
still get
> sore and I feel good.
>
> THIS is why I have been lurking on this board for the past many
months, and
> not participating.... I have falled off the HIT wagon. I have
always been
> attracted to HIT and tried to practice it in different ways, but I
had a
> serious injury about 8 months ago that made me re-think things. (I
injured
> my back/hip in April - piriformis I think - while doing deadlifts
and I
> still have problems. Could barely move for the first month,
couldn't do legs
> at all for 3 months, and still have small reinjuries now when I try
to do
> even moderate weights) I know all about the benifits of HIT and how
it can
> put on muscle efficiently. However, if my technique is off, or I am
trying
> to do too much, that heavy weight can cause a long-lasting injury.
It has
> left me afraid of handling heavy weight and worried about the
future health
> of my back. (My dad has had back problems.) All in all, I am in
this iron
> game because I love it, but I realized staying healthy is more
important to
> me than trying to maximize muscle on my hard-gainer ectomorph frame.
>
> Craig
>
>
> [Non-text portions of this message have been removed]
>









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[Non-text portions of this message have been removed]

those thumbless grips are damned dangerous, too. once you loose the bar with an
appreciable weight on it you'll find out what I mean.

Ken ONeill
Long Life Fitness
kayoneill@...



----- Original Message -----
From: michaelalorden
To: Hitdigest@yahoogroups.com
Sent: 11/30/2005 9:01:01 AM
Subject: Re: [HIT Digest] Excuse Me...Monkey Grips


OK, Thanks, Miguel

I just call those "false grips." I use false grips for all my lat-
type work because the guy who intgroduced me to HIT told me to, and
he was a pretty smart guy who I appreciate a lot.

But say, what kind of tri extentions are you using them on? Dumbells,
Skullcrushers -what?

Thanks.
-michael








--- In Hitdigest@yahoogroups.com, Miguel Angel Perez
<metalhead2_mx@y...> wrote:
>
> A monkey grip is a thumbless grip--just gripping the
> bar with the thumb on the same side as the other four
> fingers.  It is the grip you probably use for triceps
> extensions in case you do them.
> Miguel
>
>  --- michaelalorden <michaelalorden@y...>
> escribió:
>
> > Excuse me Miguel,
> >
> > But what are Monkey Grips?
> >
> > I kinda think I know what you mean by Maxi Pads, but
> > please tells me
> > those things aren't called that. lol.
> >
> > That was a good post by the way. I'm going to print
> > it and save it!
> > Thanks.
> >
> > -michael
> >
> >
> >
> >
> >
> >
> >
> > --- In Hitdigest@yahoogroups.com, "Perez, Miguel"
> > <metalhead2_mx@y...> wrote:
> > >
> > > Michael Lorden asks:
> > >
> > > If I would ask you about anything tonight it might
> > be about their
> > > recommendation for Good Mornings: I work with two
> > different HIT
> > > programs and either one or the other, or perhaps
> > both recommend
> > > against Good Mornings, saying they are a dangerous
> > move and that
> > they
> > > should not be done. Any comments on that?
> > >
> > >
> > >
> > > [...]  I really don't think Deads are adding
> > anything to my hams.
> > Need
> > > to do leg curls, huh? Or is there anything else
> > that truely works?
> > >
> > >
> > >
> > >
> > > Miguel comments:
> > >
> > >
> > >
> > > I think I wrote about this before but what the
> > hell.
> > >
> > >
> > >
> > > Michael, I like the good morning and it's much
> > more effective for my
> > > hams than the stiff-legged deadlift.  I can handle
> > upwards of 400
> > pounds
> > > in the stiff for singles, but at that weight I
> > lose all sensation
> > on the
> > > hams, so when doing stiffs for hams I have to
> > artificially lighten
> > the
> > > weight in order to feel the stress in my hams.  It
> > just feels like a
> > > waste of time to do 135 on something I can do 405
> > with, so I just
> > don't
> > > do stiffs for hams.  I do good mornings and lying
> > leg curls.
> > >
> > >
> > >
> > > I did good mornings two days ago and my hams are
> > still pleasantly
> > sore
> > > from top to bottom. This exercise is best done
> > inside a power
> > rack.  I
> > > use a moderately wide stance, keep my back arched
> > and taut, and
> > rest the
> > > bar firmly on my rear delts as if I were
> > squatting.  I crunch my
> > traps
> > > up and back a little bit to create a cushion to
> > rest the bar on.
> > > Experiment with hand spacing, as going too close
> > will make you tilt
> > the
> > > bar to one side, and going too wide will not let
> > you hold the bar
> > firmly
> > > against your shoulders.  The knees are kept
> > slightly bent and the
> > > abdominal wall is pushed out.
> > >
> > >
> > >
> > > (This movement has the potential to exert massive
> > shear forces on
> > your
> > > spine if you mess with form.  Don't mess with
> > form.  Do it well or
> > don't
> > > do it-period.)
> > >
> > >
> > >
> > > Start with a light weight and add more slowly.  Go
> > to parallel or as
> > > close to parallel as possible (your flexibility
> > will improve after
> > a few
> > > sessions) without losing your arch.  If you find
> > that a certain
> > weight
> > > makes you lose your arch, immediately stop the set
> > and lighten up.
> > I
> > > can use 225 for 6-8 perfect reps right now, and I
> > recently tried
> > 250,
> > > lost my arch, and went back to 225.  No sense
> > blowing out my back
> > just
> > > to be macho.
> > >
> > >
> > >
> > > Don't let the bar roll about on your back, and
> > don't rest it on the
> > back
> > > of your neck.  You can grip the bar with a monkey
> > grip or a regular
> > > grip, whatever suits you better.  Also, don't use
> > a Maxi-Pad!
> > Those bar
> > > cushions can make it easier for the bar to roll
> > around and any skin
> > > abrasion incurred with the bare bar will heal in a
> > couple of days
> > > anyway.
> > >
> > >
> > >
> > > Miguel
> > >
> > >
> > >
> > >
> > >
> > >
> > > [Non-text portions of this message have been
> > removed]
> > >
> >
> >
> >
> >
> >
> >
> >
> >
>
>
> __________________________________________________
> Correo Yahoo!
> Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
> Regístrate ya - http://correo.espanol.yahoo.com/
>









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[Non-text portions of this message have been removed]

OK, Thanks, Miguel

I just call those "false grips." I use false grips for all my lat-
type work because the guy who intgroduced me to HIT told me to, and
he was a pretty smart guy who I appreciate a lot.

But say, what kind of tri extentions are you using them on? Dumbells,
Skullcrushers -what?

Thanks.
-michael








--- In Hitdigest@yahoogroups.com, Miguel Angel Perez
<metalhead2_mx@y...> wrote:
>
> A monkey grip is a thumbless grip--just gripping the
> bar with the thumb on the same side as the other four
> fingers.  It is the grip you probably use for triceps
> extensions in case you do them.
> Miguel
>
>  --- michaelalorden <michaelalorden@y...>
> escribió:
>
> > Excuse me Miguel,
> >
> > But what are Monkey Grips?
> >
> > I kinda think I know what you mean by Maxi Pads, but
> > please tells me
> > those things aren't called that. lol.
> >
> > That was a good post by the way. I'm going to print
> > it and save it!
> > Thanks.
> >
> > -michael
> >
> >
> >
> >
> >
> >
> >
> > --- In Hitdigest@yahoogroups.com, "Perez, Miguel"
> > <metalhead2_mx@y...> wrote:
> > >
> > > Michael Lorden asks:
> > >
> > > If I would ask you about anything tonight it might
> > be about their
> > > recommendation for Good Mornings: I work with two
> > different HIT
> > > programs and either one or the other, or perhaps
> > both recommend
> > > against Good Mornings, saying they are a dangerous
> > move and that
> > they
> > > should not be done. Any comments on that?
> > >
> > >
> > >
> > > [...]  I really don't think Deads are adding
> > anything to my hams.
> > Need
> > > to do leg curls, huh? Or is there anything else
> > that truely works?
> > >
> > >
> > >
> > >
> > > Miguel comments:
> > >
> > >
> > >
> > > I think I wrote about this before but what the
> > hell.
> > >
> > >
> > >
> > > Michael, I like the good morning and it's much
> > more effective for my
> > > hams than the stiff-legged deadlift.  I can handle
> > upwards of 400
> > pounds
> > > in the stiff for singles, but at that weight I
> > lose all sensation
> > on the
> > > hams, so when doing stiffs for hams I have to
> > artificially lighten
> > the
> > > weight in order to feel the stress in my hams.  It
> > just feels like a
> > > waste of time to do 135 on something I can do 405
> > with, so I just
> > don't
> > > do stiffs for hams.  I do good mornings and lying
> > leg curls.
> > >
> > >
> > >
> > > I did good mornings two days ago and my hams are
> > still pleasantly
> > sore
> > > from top to bottom. This exercise is best done
> > inside a power
> > rack.  I
> > > use a moderately wide stance, keep my back arched
> > and taut, and
> > rest the
> > > bar firmly on my rear delts as if I were
> > squatting.  I crunch my
> > traps
> > > up and back a little bit to create a cushion to
> > rest the bar on.
> > > Experiment with hand spacing, as going too close
> > will make you tilt
> > the
> > > bar to one side, and going too wide will not let
> > you hold the bar
> > firmly
> > > against your shoulders.  The knees are kept
> > slightly bent and the
> > > abdominal wall is pushed out.
> > >
> > >
> > >
> > > (This movement has the potential to exert massive
> > shear forces on
> > your
> > > spine if you mess with form.  Don't mess with
> > form.  Do it well or
> > don't
> > > do it-period.)
> > >
> > >
> > >
> > > Start with a light weight and add more slowly.  Go
> > to parallel or as
> > > close to parallel as possible (your flexibility
> > will improve after
> > a few
> > > sessions) without losing your arch.  If you find
> > that a certain
> > weight
> > > makes you lose your arch, immediately stop the set
> > and lighten up.
> > I
> > > can use 225 for 6-8 perfect reps right now, and I
> > recently tried
> > 250,
> > > lost my arch, and went back to 225.  No sense
> > blowing out my back
> > just
> > > to be macho.
> > >
> > >
> > >
> > > Don't let the bar roll about on your back, and
> > don't rest it on the
> > back
> > > of your neck.  You can grip the bar with a monkey
> > grip or a regular
> > > grip, whatever suits you better.  Also, don't use
> > a Maxi-Pad!
> > Those bar
> > > cushions can make it easier for the bar to roll
> > around and any skin
> > > abrasion incurred with the bare bar will heal in a
> > couple of days
> > > anyway.
> > >
> > >
> > >
> > > Miguel
> > >
> > >
> > >
> > >
> > >
> > >
> > > [Non-text portions of this message have been
> > removed]
> > >
> >
> >
> >
> >
> >
> >
> >
> >
>
>
> __________________________________________________
> Correo Yahoo!
> Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
> Regístrate ya - http://correo.espanol.yahoo.com/
>

Craig,
Welcome out of the shadows. No need to feel bad about trying other
stuff, especially when dealing with injuries.

But I've gotta say, "What's up with the need for HEAVY in HIT?" I've
read on here myself someone else talking about this - that theythink
HIT is all aboutg heavy weights. The first thing I had to do when I
came to HIT was lower my weights. A LOT! And on some stuff, I'm still
using light weights and getting plenty of growth.

Scope this out: Go to Dogpile - the search engine; then go to HIT-
FAQ. Try that program next time you wanna do HIT. Until then, good
luck man, and keep postin'.

-michael

P.S. Right now, I'm doing some new-fangled HIT + Weider thing
dreamed up. hehehe








--- In Hitdigest@yahoogroups.com, Craig Hagerman <craighagerman@g...>
wrote:
>
> Wow! Great web site. I scoured the net for information and images
about
> rotator cuffs some months back but never found this site. It is the
best so
> far. The link was cut onto two lines and wouldn't display for me.
In case
> anyone else is having this problem, just copy and paste:
>
>
http://www.medicalmultimediagroup.com/pated/shoulder_problems/cufftear
old.html
>
> Unfortunately I know about rotator cuff problems first hand. I had
a problem
> 2+ years ago with my left shoulder. I visited a sports clinic and
had
> physio-therapy for about 4 months. The doctor (chiropractor
actually)
> thought it may have been a triceps injury, but I am positive it was
in the
> infrapinatus or supraspinatus (spelling?). The therapy didn't
really help
> all that much. (Mostly just putting some electric stimulus pads on
me for 20
> minutes.)
>
> I finally did recover when I moved to a new place and stopped
working out
> for about 2 months. I got back into a gym and found I was pain-
free! I don't
> think I recommend this as a solution for everyone.
>
> About 5 or 6 months ago I started to get a 'twinge' in my left
shoulder
> again... but different spot, hurting while doing different things.
In this
> case I think it resulted from doing barbell military presses (in
front) and
> going down too low, or maybe the angle of my elbows while lowering.
Anyway,
> it started hurting while doing bench press, shrugs etc and got
fairly bad.
> This time I decided to work AROUND the problem. And so far it is
working
> very well for me. This is what I have done:
>
> I have stopped doing bench presses. (for about the past 2 or 3
months). I do
> dumbell presses instead. Furthermore, I don't usually do flat
presses, but
> instead do them on a slight 20 degree?) incline almost always. (I
was trying
> to build up my upper chest but also discovered I am not irritated
in this
> position.) I also do some incline dumbell flies, and every couple
weeks some
> dips. I stopped doing shoulders for a bit, and then eased back into
it with
> a few lateral raises and some dumbell raises. But with the latter
exercise I
> don't lock out at the top anymore (on any of the pressing
movements) and I
> only bring them down until my upper arms are horizontal (ie. not
until the
> dumbells are even with my shoulders). Shorter range of motion, but
no
> irritation, and just as much stimulation (in my opinion).
>
> One further thing I changed is that I stopped doing HIT. I picked
up Dave
> Drapper's book (Brother Iron, Sister Steel) in September and loved
it. I
> highly recomend it. He describes how he has trained the same way
for 30+
> years.(using giant sets and volume training)  I have never cared
about
> trying to follow any program or method just because someone says it
works
> for them, but I decided to change things up and try giant sets with
lighter
> weight for a bit to get myself fully healed.
>
> What I have been doing recently is a 3 days split doing  push-pull
body
> parts (ie chest & back, biceps & triceps). I do about 4 sets back-
to-back
> (eg. lat pull-down, rows, DB bench press, DB flies), starting out
with VERY
> light weight and taking no rest. I end up doing about 6 -8 sets of
each (I
> feel like I am confessing a sin here....) pyramiding up; going from
20 reps
> to 6 reps. My injuries have almost stopped hurting, my muscles
still get
> sore and I feel good.
>
> THIS is why I have been lurking on this board for the past many
months, and
> not participating.... I have falled off the HIT wagon. I have
always been
> attracted to HIT and tried to practice it in different ways, but I
had a
> serious injury about 8 months ago that made me re-think things. (I
injured
> my back/hip in April - piriformis I think - while doing deadlifts
and I
> still have problems. Could barely move for the first month,
couldn't do legs
> at all for 3 months, and still have small reinjuries now when I try
to do
> even moderate weights) I know all about the benifits of HIT and how
it can
> put on muscle efficiently. However, if my technique is off, or I am
trying
> to do too much, that heavy weight can cause a long-lasting injury.
It has
> left me afraid of handling heavy weight and worried about the
future health
> of my back. (My dad has had back problems.) All in all, I am in
this iron
> game because I love it, but I realized staying healthy is more
important to
> me than trying to maximize muscle on my hard-gainer ectomorph frame.
>
> Craig
>
>
> [Non-text portions of this message have been removed]
>

HiAmit,

Very good to hear from you. I've been wondering about your knee but
I've been too busy to email lately. Glad you are doing better, and ya
know, when it comes right down to it, it you need surgery then that's
what it's there for. I try to avoid doctors as much as possible, but
when you need 'em, then ya need em.

But what the heck is a plica? I'm glad you got rid of it. lol

-michael








--- In Hitdigest@yahoogroups.com, amit sardal <coolfighter_k1@y...>
wrote:
>
> Hey!
> A few weeks back I had posted about my Meniscus
> surgery.
> Well- it turned out that the problem was not with my
> Meniscus at all. It was a torn Plica.
> It was torn and had hypertrophied.
> My Surgeon removed it.
> He advised a 1 week of bed rest..I was soooooo scared
> that I did not step out of house...
> I just searched some stuff on the net today and a
> PLICA is supposed to be basically useless..
> WHEW!
>
>
>
>
> __________________________________
> Start your day with Yahoo! - Make it your home page!
> http://www.yahoo.com/r/hs
>

I think it makes sense.  Do you always use the same movement for the drop set or
do you have them do say dumbbell inclines and then barbell inclines for the drop
set?  You know, Cybergenics-style.

Some time ago you mentioned that Larry Scott had his clients do one set with a
slow, I think 10-second, negative.  ("Why does Larry do this?  Because it's the
weighlifting truth," I remember you said.)  I'm wondering, if you've studied
Larry's methods, can you describe his ab exercise called the Ring of Fire? 
S'pposed to be the best exercise ever for the lower part of the abdominal
muscle.  He always gushes about this movement but never gets around to really
explaining it.  Or maybe he has tried to... Larry really needs someone to
proofread and edit his articles...

How's the diet going?

  --- Chris <chrisrobinson44@...> escribió:

> Para: Hitdigest@yahoogroups.com
> De: "Chris" <chrisrobinson44@...>
> Fecha: Mon, 28 Nov 2005 23:06:47 -0000
> Asunto: [HIT Digest] Re: Why i have most of my
> beginners and clients do one drop set
>
>   What , no calling me names yet?
> >  I have most of my new clients and beginners do
> one drop set. Why?
> >
> >  Because most lifters just dont know how to lift
> hard and use their
> > energy and brain to lift weights.  Thats why alot
> of volume lifters
> can
> > do a set with a certain weight and then go back
> and do that same
> weight
> > again and do the same number of reps. Its just a
> bad way to train.
> >
> >  When you adapt to high intensity training, volume
> training is just
> too
> > easy.  I notice that doing one drop set and
> sometimes with a
> different
> > rep speed that they start using more intensity and
> energy on that
> set
> > because the weight is lighter so therefore they
> they lift hard on
> that
> > drop set.
> >
> >  This drop set helps with the intensity in future
> workouts of doing
> one
> > set to failure training. I then elminate the one
> drop set after
> about a
> > month on most exercises. Later chris
> >
>
>
>
>
>
>
>


__________________________________________________
Correo Yahoo!
Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
Regístrate ya - http://correo.espanol.yahoo.com/

What , no calling me names yet?
>  I have most of my new clients and beginners do one drop set. Why?
>
>  Because most lifters just dont know how to lift hard and use their
> energy and brain to lift weights.  Thats why alot of volume lifters
can
> do a set with a certain weight and then go back and do that same
weight
> again and do the same number of reps. Its just a bad way to train.
>
>  When you adapt to high intensity training, volume training is just
too
> easy.  I notice that doing one drop set and sometimes with a
different
> rep speed that they start using more intensity and energy on that
set
> because the weight is lighter so therefore they they lift hard on
that
> drop set.
>
>  This drop set helps with the intensity in future workouts of doing
one
> set to failure training. I then elminate the one drop set after
about a
> month on most exercises. Later chris
>

> Counterproductive in the sense that it might be too intense for the joint
to
> handle and may lead to overtraining and or injury.

Perhaps.

> And there appears to be 2
> driving forces in life: survival and reproduction. I don't how isolation
was
> so useful that it contributed much to either?

Throwing a rock or chucking a spear make use of the finer isolation-type
movements. Reaching for a fruit high up on a branch. Kicking an animal (or
other human) as a predator or in self-defense. None of which my dogs can do
because their musculature is not "designed" to allow for finer isolation
movements.

My point is that the two types of movement are interrelated and really
can't addressed as independent from each other. Heck, when you do overhead
presses, it's likely you lift dumbbells or barbells up to waist level using
a curling motion - an isolation movement. Unless, of course, you are an
olympic-style-only lifter.

> Besides, speaking in training
> terms it just has been my experience that isolation stalled rather
quickly
> while compound movements improve at a steadier and longer rate without
being
> so stressful to my joints.

Which is why I try to do both. My experience is that - done incorrectly -
either can cause injury and joint pain. Of course, I am not a powerlifter
like you. When handling very heavy weights, perhaps to err on the side of
caution, and performing primarily compound movements, is wise.

A monkey grip is a thumbless grip--just gripping the
bar with the thumb on the same side as the other four
fingers.  It is the grip you probably use for triceps
extensions in case you do them.
Miguel

  --- michaelalorden <michaelalorden@...>
escribió:

> Excuse me Miguel,
>
> But what are Monkey Grips?
>
> I kinda think I know what you mean by Maxi Pads, but
> please tells me
> those things aren't called that. lol.
>
> That was a good post by the way. I'm going to print
> it and save it!
> Thanks.
>
> -michael
>
>
>
>
>
>
>
> --- In Hitdigest@yahoogroups.com, "Perez, Miguel"
> <metalhead2_mx@y...> wrote:
> >
> > Michael Lorden asks:
> >
> > If I would ask you about anything tonight it might
> be about their
> > recommendation for Good Mornings: I work with two
> different HIT
> > programs and either one or the other, or perhaps
> both recommend
> > against Good Mornings, saying they are a dangerous
> move and that
> they
> > should not be done. Any comments on that?
> >
> >
> >
> > [...]  I really don't think Deads are adding
> anything to my hams.
> Need
> > to do leg curls, huh? Or is there anything else
> that truely works?
> >
> >
> >
> >
> > Miguel comments:
> >
> >
> >
> > I think I wrote about this before but what the
> hell.
> >
> >
> >
> > Michael, I like the good morning and it's much
> more effective for my
> > hams than the stiff-legged deadlift.  I can handle
> upwards of 400
> pounds
> > in the stiff for singles, but at that weight I
> lose all sensation
> on the
> > hams, so when doing stiffs for hams I have to
> artificially lighten
> the
> > weight in order to feel the stress in my hams.  It
> just feels like a
> > waste of time to do 135 on something I can do 405
> with, so I just
> don't
> > do stiffs for hams.  I do good mornings and lying
> leg curls.
> >
> >
> >
> > I did good mornings two days ago and my hams are
> still pleasantly
> sore
> > from top to bottom. This exercise is best done
> inside a power
> rack.  I
> > use a moderately wide stance, keep my back arched
> and taut, and
> rest the
> > bar firmly on my rear delts as if I were
> squatting.  I crunch my
> traps
> > up and back a little bit to create a cushion to
> rest the bar on.
> > Experiment with hand spacing, as going too close
> will make you tilt
> the
> > bar to one side, and going too wide will not let
> you hold the bar
> firmly
> > against your shoulders.  The knees are kept
> slightly bent and the
> > abdominal wall is pushed out.
> >
> >
> >
> > (This movement has the potential to exert massive
> shear forces on
> your
> > spine if you mess with form.  Don't mess with
> form.  Do it well or
> don't
> > do it-period.)
> >
> >
> >
> > Start with a light weight and add more slowly.  Go
> to parallel or as
> > close to parallel as possible (your flexibility
> will improve after
> a few
> > sessions) without losing your arch.  If you find
> that a certain
> weight
> > makes you lose your arch, immediately stop the set
> and lighten up.
> I
> > can use 225 for 6-8 perfect reps right now, and I
> recently tried
> 250,
> > lost my arch, and went back to 225.  No sense
> blowing out my back
> just
> > to be macho.
> >
> >
> >
> > Don't let the bar roll about on your back, and
> don't rest it on the
> back
> > of your neck.  You can grip the bar with a monkey
> grip or a regular
> > grip, whatever suits you better.  Also, don't use
> a Maxi-Pad!
> Those bar
> > cushions can make it easier for the bar to roll
> around and any skin
> > abrasion incurred with the bare bar will heal in a
> couple of days
> > anyway.
> >
> >
> >
> > Miguel
> >
> >
> >
> >
> >
> >
> > [Non-text portions of this message have been
> removed]
> >
>
>
>
>
>
>
>
>


__________________________________________________
Correo Yahoo!
Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
Regístrate ya - http://correo.espanol.yahoo.com/

> If you are only resting 90 secs between sets then can I assume that
> the weight is fairly light for you ??
>

20% less than what I was using on my normal HIT routines.  So, yes,
fairly light.



--------
Thanks,

-Darren

try it with beer - but then we run into that whole fiber issue
right ??

--- In Hitdigest@yahoogroups.com, "michaelalorden"
<michaelalorden@y...> wrote:
>
> Rat Awhn! I ain't a calf.
>
> But theeeeennnnn. There's cheese, and yogurt, and cottage cheese,
and
> OMG! My protein shake comes from cottage cheese? Butter, Ice
cream.
> Yum. DID I SAY MILKSHAKES? Cafe latte, creme brulee. Need I
continue?
>
> Hard to get around this cow-milk, ain't it?
>
> -michael
>
>
>
>
>
>
>
>
> --- In Hitdigest@yahoogroups.com, "xhawks97" <gparker@i...> wrote:
> >
> >
> >
> > I suppose you could throw milk into that group as well then -
Lobby
> > groups certainly push it. Why would anyone  out of adolesence
need
> > to drink it? No other animal that I can think of drinks it into
> > adulthood nor drinks the milk of another animal ??
> >
> >
> > --- In Hitdigest@yahoogroups.com, "David Lewandowski"
<drdave@c...>
> > wrote:
> > >
> > > I find it amusing that fiber(insoluble) is touted as a miracle
> > when in fact
> > > it is simply a waste product of grain processing. It's simply
> > marketing at
> > > it's best. Wallstreet ask themselves "How can we take a waste
> > > product/byproduct and turn it into profit?" Same thing was
done
> > with
> > > sodiummonofluoride. We'll tell the public it's good for them
and
> > turn what
> > > use to cost us to dispose of into a new profitable market.
> > >
> > > Billions are spent every year on marketing perpetuating this
kind
> > of
> > > [stuff] and billions more to lobby Washington. This isn't done
to
> > improve
> > > your health. That you are responsible for on your own.
> Personally,
> > I don't
> > > want Big Brother or big business responsible for my healthcare
> nor
> > my
> > > finances but they will try because it is PROFITABLE.
> > >
> > > I prefer to look at those cultures that live the longest and
have
> > the fewest
> > > degenerative diseases not some bean counter that is beholding
to
> a
> > stock
> > > holders profits. The body simply DOES NOT require fiber for
> normal
> > bowel
> > > function, to lower cholesterol, or to balance your checking
> > account. Sure
> > > there are some cultures that are very healthy as a whole but
the
> > grains that
> > > they consume have been fermented to remove antinutrients like
> > phytates and
> > > fiber.
> > >
> > > Thinking someone stupid for not following "research" that is
paid
> > for by
> > > snack food producers is.....well, plain asinine. A lot of
> > assumptions are
> > > made I suppose to fill in the blanks about my general
statement
> > about fiber
> > > not being necessary for good health. Question everything!
> > >
> > > Take something as simple as water. Who would have believed we
> > would pay as
> > > much as $2 a gallon for it? Why do we do this? Well, look at
the
> > quality of
> > > our water supply, pure crap. And if you investigate further,
you
> > could
> > > become
> > > paranoid(http://thedoctorwithin.com/index_fr.php?
> > page=articles/water.php). I
> > > prefer to take the info and weigh it and come to my own
> conclusion
> > and use
> > > it to control my own welfare.
> > >
> > > Dr. Dave
> > >
> > >
> > > [I am getting tired of editing profanity.....
> > >
> > >
> > > Rob O]
> > >
> >
>

Micheal,

I saw your routine and cycling and think it is great - I would just
be concerned about trying to put on two much weight to fast. Even if
you consider yourself to thin, think of th eopposite and consider
your self lucky - there are so many overweight people who would love
to change places with you


--- In Hitdigest@yahoogroups.com, "michaelalorden"
<michaelalorden@y...> wrote:
>
> Hmmm. Mr. Greg,
>
> Yur messin' with the whole basic framework of everything I do,
buddy.
> But I'll try to explain it to you this way: I am guessing that you
> yourself are a mesomorph-type guy, a well-muscled, naturally
gifted
> athlete. I can tell that you are because you are so active in so
many
> sports activities which all seem to come natural to you. You and
most
> guys on this site apparently are like that. John Casler who got
4th
> in some track and field competition, Ken who's been so involved
with
> bodybuilding for so long, and I could go on.
>
> THAT'S JUST NOT ME. I'm an ectomorph. Think - skinney, O.K.? Not
> athleticly inclined. Not much muscle. Some, and gaining - but not
> much to start with and I'll never be BIG, unless I do drugs which
> I'll never do. My body naturally resists muscle. That's all there
is
> to it, and that's really not a BAD thing per se, because my
primary
> purpose in life is not to be an athlete.
>
> You'll probably look great just sitting there and never doing a
> darned thing although you probably could not "just sit there". You
> absolutely Need to exercise. I have to really engineer muscle onto
my
> body through a very specific, exercise program and with certain
> supplements, lots of rest, and with carefully organized
detraining,
> and a certain dietary program that creates a situation that will
> gradually allow a bit of muscle to be added to my pathetic and
muscle-
> resistant frame.
>
> I tried your way -not worrying about it. For five years. It didn't
> work FOR ME. I am extremely grateful for the things that I have
found
> that continue to work and my hope is that I can continue to grow
for
> as long as possible.
>
> I appreciate your concern, and I hope you can appreciate the fact
> that this once-skinney old man's making it to the gym, he's
lookin'
> good and feelin' great, having fun and getting bigger as a result
of
> his efforts. My health has improved immensely. I can look at you
and
> admire what you do and what you do with your son. That's admirable
> too, but it will never be me. Different people are made
differently,
> and they because of that they have different needs.
>
> I get on here, and I read about the stuff that Miguel did with
John,
> and I scope out some of the multitudinous recommends that Ken
makes,
> and I want to try all that stuff. But you know what? I committed
> myself to working my program one more year without any deviations.
> Why? Because it works for me. And I will not, Repeat: will not
change
> one bit of my program. It took me too long to discover what it is
> that I do. Too many painful years of failure.
>
> In short, the reason why I do what I do is that it's working, so
> let's not try to fix it.
>
> Thanks again for your concern.
>
> Appreciatively,
> -michael
>
>
>
>
>
>
>
>
>
>
>
>
>
> --- In Hitdigest@yahoogroups.com, "xhawks97" <gparker@i...> wrote:
> >
> >
> > Michael -
> >
> > why do you need to continue this yo-yo cycle of bulking up and
> > cutting ?? Gaining useless weight and then having to lose it is
no
> > good
> >
> >
> > --- In Hitdigest@yahoogroups.com, Sarn Ursell
<polyverse2002@y...>
> > wrote:
> > >
> > > Michael says:Hi Sarn
> > >
> > >   Sarn says: Hi Micheal
> > >
> > >   Michael says:I'm getting to be kind of superstitious about
my
> > pre-gym ritual.
> > >
> > >   Sarn says:Don't overdo it.
> > >
> > >   Micahel says:I eat pretty healthy all the time whether I'm
> > bulking-up or cutting-up.
> > >
> > >   I'm almost always fairly close to my caloric goal for the
day,
> > and I
> > > drink 5 liters of H2O every day.
> > >
> > >   Sarn says:This seesm like quite a lot of water!
> > >
> > >   I supposse that it also depends on how much you weigh.
> > >
> > >   Michael says:But I really do freak out if I
> > > realize I haven't been paying attention to the water and it's
> > getting
> > > to be time for the gym. I know I'm stronger when I'm fully
> > hydrated.
> > >
> > >   Sarn says:Yes, me too!
> > >
> > >   Michael says:On my gym days my biggest meal is after the
> > workout. My second
> > > biggest is breakfast just to get me started right, and my
third
> > > largest is exactly one hour before I'm going to be hitting the
> > > weights.
> > >
> > >   Sarn says:I wouldn't eat AT ALL for more than 3 hours before
> > going to the gym.
> > >
> > >   Michael says:I have to have a good amount of recently eaten
> food
> > down the
> > > hatch of I just don't feel like I'm gonna lift well enough.
> > >
> > >   Then guess what I do. I take a nap. I do that clear my head
of
> > > whatever nonsence in ratteling around in there - frustrations,
> > > disappointments, any other useless junk - usually about 20
mins.,
> > or
> > > 15. If I've only got 10, I settle for 10. I absolutely will
not
> > leave
> > > for the gym whithout at least 5. HA!
> > >
> > >   Sarn says:A nap before training?
> > >
> > >   Interesting concept.
> > >
> > >   Michael says:Then I take my Animal Pak which gives me mopre
> > energy for my workout
> > > and I think it helps with concentration too. I know that when
I
> > don't
> > > weant to do that extra leg press rep I count on the Animal Pak
to
> > > help me. Then I walk to the gym - 20 mins. I practice counting
> > reps
> > > on the way.
> > >
> > >   Sarn says:What the heck is an "animal pak".
> > >   Dogs? Cats? Birds? Froggys?
> > >
> > >   Michael says:When I get to the gym first thing I do is have
a
> > protein shake. I
> > > think it's supposed to help with energy and with protecting
the
> > > muscle. (I usually go a tad bit over an hour.)
> > >
> > >   And that's what I do.
> > > -michael
> > >
> > >   Sarn says:I would leave it a bit longer than this when
eating
> > before training, -but heck, then that's me.
> > >
> > >
> > > ---------------------------------
> > > Do you Yahoo!?
> > >   Messenger 7.0: Free worldwide PC to PC calls
> > >
> > > [Non-text portions of this message have been removed]
> > >
> >
>

You forgot the most important part - the high school football game.
Always a big rivilary and big take where I live.  -  Xaverian
won !!!

--- In Hitdigest@yahoogroups.com, "michaelalorden"
<michaelalorden@y...> wrote:
>
> Hi to everyone. I haven't been here this week because I've been
trying
> to really concentrate more on my work. My workouts are going fine
and
> my goal today is to read some more in Ken's book - about back, and
try
> to really get some of that new info into my program this week.
>
> I especially want to wish everyone a Happy Thanksgiving. I hope
you're
> eatting well. I started out the day with strawberry pancakes with
sour
> cream. Yum.
>
> Since I made Miguel an honorary citizen this year I should
probably let
> him know how to do Turkey Day. So here ya go:
>
> Get to the market and snag a turkey. Envite a bunch of people over
that
> you'd never want to see any other day of the year. Fill the turkey
full
> of stuff and sit around all day watching football. When it's time
to
> eat grab some cheap champagne. (SARN: You can do this too - some
> Australian wine will work just fine.) Some people pray - this one
time
> of year only... Anyway, eat the dinner. Have pie and pass out on
the
> couch.
>
> When you wake up have a turkey sandwich. Then for cardio, put the
kids
> to bed and chase the old lady around for awhile. Next day, get to
the
> gym. Do 20 mins of high intensity cardio and you're set to go.
That's
> Thanksgiving.
>
> Hope you enojoy it how ever you do it!
> -michael
>

but it's all about getting big and stronger not putting on 20 lbs of
blubber then stressing out your body trying to lose it

--- In Hitdigest@yahoogroups.com, "Darren Wall" <darrenwall@n...>
wrote:
>
> > Michael -
> >
> > why do you need to continue this yo-yo cycle of bulking up and
> > cutting ?? Gaining useless weight and then having to lose it is
no
> > good
>
> In the ideal world we could eat just the right amount of extra
calories
> to gain muscle stimulated by our workouts, with no extra to
convert to
> fat.  In the real world, no one knows what that number is.  Eat to
> little, you short change the amount of muscle you could have
gained.
> Eat too much, you gain a little extra body fat.
>
> That being said, I think it's a lot easier for most of us (natural
> athletes) to monitor our fat level closely and make minor
adjustments
> weekly than to go all out for weight gain and cut the fat later.
Its
> simply too hard for a natural athlete to drop his/her body fat 10%
> without significant lean mass loss.  But some fat gain is
unfortunately
> always a by product of lean mass gain.
>
>
>
> --------
> Thanks,
>
> -Darren
>

But then they don't need to - they work hard every day jsut to
survive instead of running to the fridge and the flopping in front
of the tube


--- In Hitdigest@yahoogroups.com, "Darren Wall" <darrenwall@n...>
wrote:
>
> > I suppose you could throw milk into that group as well then -
Lobby
> > groups certainly push it. Why would anyone  out of adolesence
need
> > to drink it? No other animal that I can think of drinks it into
> > adulthood nor drinks the milk of another animal ??
>
>
> But then no other animals lift weights to artificially increase
their
> muscle mass either?
>
>
> --------
> Thanks,
>
> -Darren
>

If you are only resting 90 secs between sets then can I assume that
the weight is fairly light for you ??

--- In Hitdigest@yahoogroups.com, "Darren Wall" <darrenwall@n...>
wrote:
>
> > Hi there,
> >
> > Hmm, sounds interesting, not really for me seems too boring.
> >
> > So how long do you rest between sets, and do you got up in
> > weight, down or keep it the same, and how many times per week.
> >
> > When you say you have got good mass gains, how much exactly
> > have you gained on each leg, hope you measured the leg, as
> > many days from the fist workout, and as close to the next as
> > possible, other wise the size gain could be misleading, as it
> > could be just irritated muscle tissue, temporary pump, along
> > with some glycogen supercompensation due to constant
> > training/stimulation.  I'm sometimes amazed how flat these
> > HVT guys muscles look when coming into gym without the pump,
> >
> > Wayne
>
> I started with the basic GVT routine; 10 sets of 1 exercise for
each
> muscle group as follows:
>
> Mon Inc Dbell Press
> Mon Wide Pull Up
>
> Wed Squat
> Wed Lying Leg Curl
>
> Fri Weighted Dips
> Fri Inc Hammer Dbell Curls
> Fri Dbell Lateral Raise
>
> The two muscle groups (3 on Friday) are supersetted with a 90
second
> rest between each exercise.  The weight stays the same for all 10
sets.
> I also did two supplementary exercises (2 sets each)on Monday and
> Wednesday, for abs and calves. I started at 20% less weight than I
was
> using for my HIT routines, which worked out pretty good for most
> exercises, arm weights seemed a little to light (finished all 10
sets)
> and leg weights were a little high (got down to 6 reps on the
lying leg
> curl by set 10).  The second week I did slightly different
exercises
> using the same split:
>
> Mon Flat Bench Press
> Mon Rev. Pull-up
>
> Wed Partial Deadlift
> Wed Dbell Lunge
>
> Fri Cable Preacher Curl
> Fri Close Bench
> Fri Arnold Press
>
>
>
> --------
> Thanks,
>
> -Darren
>

Dave:

Your point is interesting: diets vary among peoples' environment. It's also been
shown that since the advent of agriculture that regional genetic adaptations
have likewise occured. So what may be an irritant to much of humanity may not be
one to those localised to a specific geographic region. For example, most
European stock are not intolerant or allegeric to gluten from grains, while most
of the rest of the world is.

there's another side to intolerance. While irritants such as brans can promote
profound diarhea as an irritant, other food substances are just as capable of
promoting profound constipation. I learned this as a graduate student in Japan,
living through several multi-week retreats in buddhist temples with diets right
out the the medieval period. It was the rice that plugged me up. White rice.

best

Ken ONeill
Long Life Fitness
kayoneill@...



----- Original Message -----
From: David Lewandowski
To: Hitdigest@yahoogroups.com
Sent: 11/27/2005 9:03:43 AM
Subject: [HIT Digest] Irritant


Someone "borrowed" my copy but I believe the line about the Masai eating
fruits and vegetables to be false before agriculture in the 1800's. Fruits
and vegetables were just not readily available to nomadic people in Africa.
And to happen upon any quantity just wasn't happening. If you doubt this go
right to the source -  the Masai themselves or someone who has lived with
them. I have.

Furthermore, I said that bran fiber was an irritant to the colon. This
could be because of the harsh chemicals the grain is sprayed with when
stored to prevent beetles, mice, rats, etc. from eating it. Also, plants do
not have a liver to filter out the pesticides. It's just marketing of GRAIN
FIBER as something necessary for bowel health. Not true.

Price studied Eskimos which are Inuit. In the Artic Circle I don't know
what kelp beds they harvested though in more Southerly regions this was
certainly true.

I have a colleague that spent several weeks with a Mongolian tribe in the
Himalayas. He told me they ate NOTHING BUT YAK. Yak butter, yak milk, Yak
soup, roasted Yak etc..... No fruit or vegetables available hardly ever and
when available in extremely meager amounts! They are at 8500 feet and above.
Not much in the way of life sustaining vegetable matter at that altitude.

Going along with your line of reasoning - crude oil is natural so therefore
it is good for us and we should drink some everyday? And, yes exercise is an
irritant to our muscles. In fact your body hardly quantifies stress. The
body doesn't do much differentiating between your legs being burned in a
fire, run over by a car or a super intense set of high rep squats to
failure. They all require the nervous system to respond through fibrous and
regenerative healing or death.

Dr. Dave

>   Date: Thu, 17 Nov 2005 10:54:04 -0700
>   From: "Vince Gratton" <vjgratton@...>
> Subject: Fiber and Health
>
> Dr. Dave recommended the book by Weston A. Price, D.D.S. Called "Nutrition
> and Physical Degeneration. "  I read it a couple of years ago and it is a
> fascinating book.  Dr. Price, a dentist, spent many years in the early
> nineteen hundreds studying the diets and health of native peoples through
> out the world.  His main finding was that populations that ate the
> traditional ancient diet of their ancestors were generally very healthy
> and had almost no cavities or deformities of the jaw.  He further found
> that when these same populations adopted a more modern diet containing
> lots of refined flour and sugar these results were reversed and the people
> developed many degenerative diseases.  His main conclusion was that humans
> were not designed to eat refined flour and sugar and that doing so is
> harmful to our health.   Who would disagree?  No where in the his book
> does he infer that dietary fiber is bad for us.  Most of the people he
> studied ate high fiber diets.  He states on page 13!
> 5 that the Masai supplement their high protein diet with fruits and
> vegetables.  The  Inuit  are an artic people not studied by Dr. Price who
> supplement their animal based diet with seaweed.  Dietary fiber is even
> more essential to those of us who eat the typical American diet containing
> lots of refined flour and sugar.  Fiber is an irritant to our digestive
> system like exercise is an irritant to our muscles.
>
> Good eating,
> Vince





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[Non-text portions of this message have been removed]

Thanks for the great post.

Draper came to have cuff problems: that's why he invented the Top Squat,
actually borrowing from a solid cast, expensive barbell that does the same
thing. The Top Squat is a real great help with cuff problems.

Most commonly injured is the supraspinatus, the portion of the cuff that sits on
top of the shoulder under the trap. Once injured, impringment follows, causing
the whole socketed capsule to adapt - and "get around" pain - by protracting or
rotating forward. Often you feel that as a sharp pain that seems to be in the
front or anterior deltoid and/or biceps tendon. In fact, that's referred from
the supraspinatus. Supraspinatus pain wakes people up in the mid as a pain
toward the rear of the shoulder - where it's tendon attachs to the upper arm
bone (humerus).

I'm no big fan of electrical stimulation and ultra sound as SOLE therapy. They
have their place. But with the cuff, some form of myofascial therapy - trigger
point, ART, what have you - works to break up adhesions, reduce swelling, hence
restoring a healthy cuff.

Cuff problems don't just happen. Most of us train in a manner that just begs for
them. As a rule of thumb, you should be doing bent rowing with about the same
poundages as you bench press as a test of balanced development between those two
antogonistic groups. As you reach optimal development, an average size male
should be able to do sets of 8-10 reps on the L-flye with a 35 lb dumbbell.

In the last week or so, Chad Waterbury and Alwyn Cosgrove did a piece on
shoulder development on T-Nation. I agree with their approach. Knock off all
other shoulder/chest/lat work for a month and just do their routine. Poliquin
makes you take a six week break.

Poliquin reports that in that six week strength increases on the L-flye evolving
athletes up to using the 35 lb dumbbell often result in a 30-40 increase in the
bench press just due to balanced strength occuring in the antagonists to the
bench.

Cosgrove has rightly noted that arm strength and development drags behind most
often due to week mid/upper back development - the area of the cuff, rhomboids,
teres major and some other muscles you may not know are part of you.
Strengthening them sets the stage for some quick and noticable growth of the
arms.

Draper now includes cuff work as part of his training schedules. So does Louie
Simmons and Dave Tate for powerlifters. So should you for life long fitness free
of debilitating pain, injury, and unwarranted suffering.

Ken ONeill
Long Life Fitness
kayoneill@...



----- Original Message -----
From: Craig Hagerman
To: Hitdigest@yahoogroups.com
Sent: 11/27/2005 9:05:00 AM
Subject: Re: [HIT Digest] Rotator cuffs and shoulders in general -- excellent
resource


Wow! Great web site. I scoured the net for information and images about
rotator cuffs some months back but never found this site. It is the best so
far. The link was cut onto two lines and wouldn't display for me. In case
anyone else is having this problem, just copy and paste:

http://www.medicalmultimediagroup.com/pated/shoulder_problems/cufftearold.html

Unfortunately I know about rotator cuff problems first hand. I had a problem
2+ years ago with my left shoulder. I visited a sports clinic and had
physio-therapy for about 4 months. The doctor (chiropractor actually)
thought it may have been a triceps injury, but I am positive it was in the
infrapinatus or supraspinatus (spelling?). The therapy didn't really help
all that much. (Mostly just putting some electric stimulus pads on me for 20
minutes.)

I finally did recover when I moved to a new place and stopped working out
for about 2 months. I got back into a gym and found I was pain-free! I don't
think I recommend this as a solution for everyone.

About 5 or 6 months ago I started to get a 'twinge' in my left shoulder
again... but different spot, hurting while doing different things. In this
case I think it resulted from doing barbell military presses (in front) and
going down too low, or maybe the angle of my elbows while lowering. Anyway,
it started hurting while doing bench press, shrugs etc and got fairly bad.
This time I decided to work AROUND the problem. And so far it is working
very well for me. This is what I have done:

I have stopped doing bench presses. (for about the past 2 or 3 months). I do
dumbell presses instead. Furthermore, I don't usually do flat presses, but
instead do them on a slight 20 degree?) incline almost always. (I was trying
to build up my upper chest but also discovered I am not irritated in this
position.) I also do some incline dumbell flies, and every couple weeks some
dips. I stopped doing shoulders for a bit, and then eased back into it with
a few lateral raises and some dumbell raises. But with the latter exercise I
don't lock out at the top anymore (on any of the pressing movements) and I
only bring them down until my upper arms are horizontal (ie. not until the
dumbells are even with my shoulders). Shorter range of motion, but no
irritation, and just as much stimulation (in my opinion).

One further thing I changed is that I stopped doing HIT. I picked up Dave
Drapper's book (Brother Iron, Sister Steel) in September and loved it. I
highly recomend it. He describes how he has trained the same way for 30+
years.(using giant sets and volume training)  I have never cared about
trying to follow any program or method just because someone says it works
for them, but I decided to change things up and try giant sets with lighter
weight for a bit to get myself fully healed.

What I have been doing recently is a 3 days split doing  push-pull body
parts (ie chest & back, biceps & triceps). I do about 4 sets back-to-back
(eg. lat pull-down, rows, DB bench press, DB flies), starting out with VERY
light weight and taking no rest. I end up doing about 6 -8 sets of each (I
feel like I am confessing a sin here....) pyramiding up; going from 20 reps
to 6 reps. My injuries have almost stopped hurting, my muscles still get
sore and I feel good.

THIS is why I have been lurking on this board for the past many months, and
not participating.... I have falled off the HIT wagon. I have always been
attracted to HIT and tried to practice it in different ways, but I had a
serious injury about 8 months ago that made me re-think things. (I injured
my back/hip in April - piriformis I think - while doing deadlifts and I
still have problems. Could barely move for the first month, couldn't do legs
at all for 3 months, and still have small reinjuries now when I try to do
even moderate weights) I know all about the benifits of HIT and how it can
put on muscle efficiently. However, if my technique is off, or I am trying
to do too much, that heavy weight can cause a long-lasting injury. It has
left me afraid of handling heavy weight and worried about the future health
of my back. (My dad has had back problems.) All in all, I am in this iron
game because I love it, but I realized staying healthy is more important to
me than trying to maximize muscle on my hard-gainer ectomorph frame.

Craig


[Non-text portions of this message have been removed]





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[Non-text portions of this message have been removed]

Ha. Thanks greatly. Since I've been training since 1959, these are the stuff
strong men once became strong doing. I should add that one of my high school
teachers loaned me his collection of Strength and Health, issues going back to
the early 1930s, which I devoured. And learned a lot about training from.

Then one Saturday morning I made my weekly pilgrimage from Sunnyvale down to the
San Jose Y by Greyhound. I was a junior in high school then. That day I met an
old guy who'd spent years in York, PA, and knew all the old lifts. Spent a
couple of hours learning how to do them. From that Saturday I could barely move
without upmost pain through the end of the next week. Talk  about soreness and
using muscles standard movements ignore. Wow.

Thanks again.

Ken ONeill
Long Life Fitness
kayoneill@...



----- Original Message -----
From: Sarn Ursell
To: Hitdigest@yahoogroups.com
Sent: 11/27/2005 9:03:45 AM
Subject: [HIT Digest] Check out this interesting site!


Just for fun, and to keep you all interested, check out this unusual website, of
unusual weight training lifts and exercises:

   http://weightlifting.moonfruit.com/

   Do any of you people out there in Internet wounderland have some really
unusual, bizarre, and exciteing lifts?

   Lifting odd shaped equipment?

   The free weight leg press, is, kind of cool, altho I'd say it would be better
with a padded bar.

   Do comment!

   ----Sarn.


---------------------------------
Do you Yahoo!?
   Find a local business fast with Yahoo! Local Search

[Non-text portions of this message have been removed]






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Fitness nutrition Health nutrition Womens health fitness magazine



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[Non-text portions of this message have been removed]

"Ken ONeill" <kayoneill@...> wrote:

> For those of you watching diet and sold on the idea that turkey is a
> low carbo source, check out this article at the Weston Price
> Foundation. It claims corn syrup in the number two ingredient in
> over roast turkeys.

I care about quantities, not rank.

99% turkey, 1% corn syrup is OK.  51% turkey, 49% corn syrup is not.
But both of those have corn syrup as "the number two ingredient".

I don't have a package in front of me, but I recall packaged roast
turkey having more than a 10:1 ratio of protein to carbs.

Seth

I JUST STARTED USING A METHOD WHERE I STRATIGICALLY
ATTACH AN EXERCISE RESISTANCE BAND (YOU KNOW, THE BANDS THAT COME IN
DIFFERENT STRENTH THAT HOME GYM BODS CAN USE FOR CURLS, PRESSES, FLYS)
TO ANY UNIVERSAL STACK MACHINE TO CREATE A STRENTH CURVE. I CAN
DEFINITELY SAY IT MAKES ALL THE DIFFERENCE IN THE WORLD. IVE USED
NAUTIL. MACHNED BEFORE AND THIS METHOD IS DEFF. JUST AS GOOD IF NOT
BETTER. PLUS YOU CAN CHOOSE THE R. BAND STRENTH TO MATCH YOUR NEEDS. I
USE A WEIGHT HOOK TO SECURE THE ENDS FIRM TO A FIXED BAR AFTER I WRAP
IT AROUND THE STACK. IT MIGHT SOUND EXTREME AT FIRST BUT IT REALLY IS
SIMPLE IF YOU ACTUALLY TRY IT. I MYSELF LOVE THE NAUTILUS EFFECT IT
MIMICKS AND WOULD LIKE TO HEAR YOU EXPERIENCES.


[No more all caps posts; I will delete any future all caps posts.

Rob O]

Hi to everyone. I haven't been here this week because I've been trying
to really concentrate more on my work. My workouts are going fine and
my goal today is to read some more in Ken's book - about back, and try
to really get some of that new info into my program this week.

I especially want to wish everyone a Happy Thanksgiving. I hope you're
eatting well. I started out the day with strawberry pancakes with sour
cream. Yum.

Since I made Miguel an honorary citizen this year I should probably let
him know how to do Turkey Day. So here ya go:

Get to the market and snag a turkey. Envite a bunch of people over that
you'd never want to see any other day of the year. Fill the turkey full
of stuff and sit around all day watching football. When it's time to
eat grab some cheap champagne. (SARN: You can do this too - some
Australian wine will work just fine.) Some people pray - this one time
of year only... Anyway, eat the dinner. Have pie and pass out on the
couch.

When you wake up have a turkey sandwich. Then for cardio, put the kids
to bed and chase the old lady around for awhile. Next day, get to the
gym. Do 20 mins of high intensity cardio and you're set to go. That's
Thanksgiving.

Hope you enojoy it how ever you do it!
-michael

Wow! Great web site. I scoured the net for information and images about
rotator cuffs some months back but never found this site. It is the best so
far. The link was cut onto two lines and wouldn't display for me. In case
anyone else is having this problem, just copy and paste:

http://www.medicalmultimediagroup.com/pated/shoulder_problems/cufftearold.html

Unfortunately I know about rotator cuff problems first hand. I had a problem
2+ years ago with my left shoulder. I visited a sports clinic and had
physio-therapy for about 4 months. The doctor (chiropractor actually)
thought it may have been a triceps injury, but I am positive it was in the
infrapinatus or supraspinatus (spelling?). The therapy didn't really help
all that much. (Mostly just putting some electric stimulus pads on me for 20
minutes.)

I finally did recover when I moved to a new place and stopped working out
for about 2 months. I got back into a gym and found I was pain-free! I don't
think I recommend this as a solution for everyone.

About 5 or 6 months ago I started to get a 'twinge' in my left shoulder
again... but different spot, hurting while doing different things. In this
case I think it resulted from doing barbell military presses (in front) and
going down too low, or maybe the angle of my elbows while lowering. Anyway,
it started hurting while doing bench press, shrugs etc and got fairly bad.
This time I decided to work AROUND the problem. And so far it is working
very well for me. This is what I have done:

I have stopped doing bench presses. (for about the past 2 or 3 months). I do
dumbell presses instead. Furthermore, I don't usually do flat presses, but
instead do them on a slight 20 degree?) incline almost always. (I was trying
to build up my upper chest but also discovered I am not irritated in this
position.) I also do some incline dumbell flies, and every couple weeks some
dips. I stopped doing shoulders for a bit, and then eased back into it with
a few lateral raises and some dumbell raises. But with the latter exercise I
don't lock out at the top anymore (on any of the pressing movements) and I
only bring them down until my upper arms are horizontal (ie. not until the
dumbells are even with my shoulders). Shorter range of motion, but no
irritation, and just as much stimulation (in my opinion).

One further thing I changed is that I stopped doing HIT. I picked up Dave
Drapper's book (Brother Iron, Sister Steel) in September and loved it. I
highly recomend it. He describes how he has trained the same way for 30+
years.(using giant sets and volume training)  I have never cared about
trying to follow any program or method just because someone says it works
for them, but I decided to change things up and try giant sets with lighter
weight for a bit to get myself fully healed.

What I have been doing recently is a 3 days split doing  push-pull body
parts (ie chest & back, biceps & triceps). I do about 4 sets back-to-back
(eg. lat pull-down, rows, DB bench press, DB flies), starting out with VERY
light weight and taking no rest. I end up doing about 6 -8 sets of each (I
feel like I am confessing a sin here....) pyramiding up; going from 20 reps
to 6 reps. My injuries have almost stopped hurting, my muscles still get
sore and I feel good.

THIS is why I have been lurking on this board for the past many months, and
not participating.... I have falled off the HIT wagon. I have always been
attracted to HIT and tried to practice it in different ways, but I had a
serious injury about 8 months ago that made me re-think things. (I injured
my back/hip in April - piriformis I think - while doing deadlifts and I
still have problems. Could barely move for the first month, couldn't do legs
at all for 3 months, and still have small reinjuries now when I try to do
even moderate weights) I know all about the benifits of HIT and how it can
put on muscle efficiently. However, if my technique is off, or I am trying
to do too much, that heavy weight can cause a long-lasting injury. It has
left me afraid of handling heavy weight and worried about the future health
of my back. (My dad has had back problems.) All in all, I am in this iron
game because I love it, but I realized staying healthy is more important to
me than trying to maximize muscle on my hard-gainer ectomorph frame.

Craig


[Non-text portions of this message have been removed]

Hmmm. Mr. Greg,

Yur messin' with the whole basic framework of everything I do, buddy.
But I'll try to explain it to you this way: I am guessing that you
yourself are a mesomorph-type guy, a well-muscled, naturally gifted
athlete. I can tell that you are because you are so active in so many
sports activities which all seem to come natural to you. You and most
guys on this site apparently are like that. John Casler who got 4th
in some track and field competition, Ken who's been so involved with
bodybuilding for so long, and I could go on.

THAT'S JUST NOT ME. I'm an ectomorph. Think - skinney, O.K.? Not
athleticly inclined. Not much muscle. Some, and gaining - but not
much to start with and I'll never be BIG, unless I do drugs which
I'll never do. My body naturally resists muscle. That's all there is
to it, and that's really not a BAD thing per se, because my primary
purpose in life is not to be an athlete.

You'll probably look great just sitting there and never doing a
darned thing although you probably could not "just sit there". You
absolutely Need to exercise. I have to really engineer muscle onto my
body through a very specific, exercise program and with certain
supplements, lots of rest, and with carefully organized detraining,
and a certain dietary program that creates a situation that will
gradually allow a bit of muscle to be added to my pathetic and muscle-
resistant frame.

I tried your way -not worrying about it. For five years. It didn't
work FOR ME. I am extremely grateful for the things that I have found
that continue to work and my hope is that I can continue to grow for
as long as possible.

I appreciate your concern, and I hope you can appreciate the fact
that this once-skinney old man's making it to the gym, he's lookin'
good and feelin' great, having fun and getting bigger as a result of
his efforts. My health has improved immensely. I can look at you and
admire what you do and what you do with your son. That's admirable
too, but it will never be me. Different people are made differently,
and they because of that they have different needs.

I get on here, and I read about the stuff that Miguel did with John,
and I scope out some of the multitudinous recommends that Ken makes,
and I want to try all that stuff. But you know what? I committed
myself to working my program one more year without any deviations.
Why? Because it works for me. And I will not, Repeat: will not change
one bit of my program. It took me too long to discover what it is
that I do. Too many painful years of failure.

In short, the reason why I do what I do is that it's working, so
let's not try to fix it.

Thanks again for your concern.

Appreciatively,
-michael













--- In Hitdigest@yahoogroups.com, "xhawks97" <gparker@i...> wrote:
>
>
> Michael -
>
> why do you need to continue this yo-yo cycle of bulking up and
> cutting ?? Gaining useless weight and then having to lose it is no
> good
>
>
> --- In Hitdigest@yahoogroups.com, Sarn Ursell <polyverse2002@y...>
> wrote:
> >
> > Michael says:Hi Sarn
> >
> >   Sarn says: Hi Micheal
> >
> >   Michael says:I'm getting to be kind of superstitious about my
> pre-gym ritual.
> >
> >   Sarn says:Don't overdo it.
> >
> >   Micahel says:I eat pretty healthy all the time whether I'm
> bulking-up or cutting-up.
> >
> >   I'm almost always fairly close to my caloric goal for the day,
> and I
> > drink 5 liters of H2O every day.
> >
> >   Sarn says:This seesm like quite a lot of water!
> >
> >   I supposse that it also depends on how much you weigh.
> >
> >   Michael says:But I really do freak out if I
> > realize I haven't been paying attention to the water and it's
> getting
> > to be time for the gym. I know I'm stronger when I'm fully
> hydrated.
> >
> >   Sarn says:Yes, me too!
> >
> >   Michael says:On my gym days my biggest meal is after the
> workout. My second
> > biggest is breakfast just to get me started right, and my third
> > largest is exactly one hour before I'm going to be hitting the
> > weights.
> >
> >   Sarn says:I wouldn't eat AT ALL for more than 3 hours before
> going to the gym.
> >
> >   Michael says:I have to have a good amount of recently eaten
food
> down the
> > hatch of I just don't feel like I'm gonna lift well enough.
> >
> >   Then guess what I do. I take a nap. I do that clear my head of
> > whatever nonsence in ratteling around in there - frustrations,
> > disappointments, any other useless junk - usually about 20 mins.,
> or
> > 15. If I've only got 10, I settle for 10. I absolutely will not
> leave
> > for the gym whithout at least 5. HA!
> >
> >   Sarn says:A nap before training?
> >
> >   Interesting concept.
> >
> >   Michael says:Then I take my Animal Pak which gives me mopre
> energy for my workout
> > and I think it helps with concentration too. I know that when I
> don't
> > weant to do that extra leg press rep I count on the Animal Pak to
> > help me. Then I walk to the gym - 20 mins. I practice counting
> reps
> > on the way.
> >
> >   Sarn says:What the heck is an "animal pak".
> >   Dogs? Cats? Birds? Froggys?
> >
> >   Michael says:When I get to the gym first thing I do is have a
> protein shake. I
> > think it's supposed to help with energy and with protecting the
> > muscle. (I usually go a tad bit over an hour.)
> >
> >   And that's what I do.
> > -michael
> >
> >   Sarn says:I would leave it a bit longer than this when eating
> before training, -but heck, then that's me.
> >
> >
> > ---------------------------------
> > Do you Yahoo!?
> >   Messenger 7.0: Free worldwide PC to PC calls
> >
> > [Non-text portions of this message have been removed]
> >
>

Hi Mister (wish I knew your name - hint, hint)

Thanks for the SLDL recommend. I do BLDL - singles. Wonder if
changing the exercise might help the hams some. Hmmm.

You know, I used to do SLDL with dumbells. I did it, butI really
hated it. Maybe I just didn't like being bent in half for so long.
But I love BLDL's, because they make me feel awesome, and they make
my back wider and my forearms bigger and traps scarier (g).

Bue guess what? Here's what I hear a lot about the SLDL: That it's
dangerous. Well, anything I do is dangerous becuase I'M doing it and
I can hurt myself on anything. But, exactly what are the specific
dangers and how are they avoided?

Also, you say that they make your hips bigger. Well, I'm all for
anything that would ANY part of me bigger, lol. BUT, exactly what do
you mean when you say "hips"? Any you saying that it puts size on the
sides of you, or are you saying that you're getting a bigger butt?
Sometimes people are so politicly cofrrect that no one can tell what
the heck they're talking about. I have an OK butt, and at this age
the uglier I get, the more tha butt's becoming my best feature.
Hahaha. I like not having a flat ass. I don't know how old you are,
but a lot of guys loose that with age. I think it all shifts around
over to the belly-area.

-michael

--- In Hitdigest@yahoogroups.com, "rpandolfo" <pandy@s...> wrote:
>
> Stiff leg barbell deads are the only thing that has worked for me,
but
> they're tough on the lower back and you have to be very careful.
I've also
> noticed that my hips are getting more muscular and I really don't
want that.
>
> Bob P
> ----- Original Message -----
> From: "Perez, Miguel" <metalhead2_mx@y...>
> To: <Hitdigest@yahoogroups.com>
> Sent: Friday, November 18, 2005 3:41 PM
> Subject: [HIT Digest] Good mornings
>
>
> > Michael Lorden asks:
> >
> > If I would ask you about anything tonight it might be about their
> > recommendation for Good Mornings: I work with two different HIT
> > programs and either one or the other, or perhaps both recommend
> > against Good Mornings, saying they are a dangerous move and that
they
> > should not be done. Any comments on that?
> >
> >
> >
> > [...]  I really don't think Deads are adding anything to my hams.
Need
> > to do leg curls, huh? Or is there anything else that truely works?
> >
> >
> >
> >
> > Miguel comments:
> >
> >
> >
> > I think I wrote about this before but what the hell.
> >
> >
> >
> > Michael, I like the good morning and it's much more effective for
my
> > hams than the stiff-legged deadlift.  I can handle upwards of 400
pounds
> > in the stiff for singles, but at that weight I lose all sensation
on the
> > hams, so when doing stiffs for hams I have to artificially
lighten the
> > weight in order to feel the stress in my hams.  It just feels
like a
> > waste of time to do 135 on something I can do 405 with, so I just
don't
> > do stiffs for hams.  I do good mornings and lying leg curls.
> >
> >
> >
> > I did good mornings two days ago and my hams are still pleasantly
sore
> > from top to bottom. This exercise is best done inside a power
rack.  I
> > use a moderately wide stance, keep my back arched and taut, and
rest the
> > bar firmly on my rear delts as if I were squatting.  I crunch my
traps
> > up and back a little bit to create a cushion to rest the bar on.
> > Experiment with hand spacing, as going too close will make you
tilt the
> > bar to one side, and going too wide will not let you hold the bar
firmly
> > against your shoulders.  The knees are kept slightly bent and the
> > abdominal wall is pushed out.
> >
> >
> >
> > (This movement has the potential to exert massive shear forces on
your
> > spine if you mess with form.  Don't mess with form.  Do it well
or don't
> > do it-period.)
> >
> >
> >
> > Start with a light weight and add more slowly.  Go to parallel or
as
> > close to parallel as possible (your flexibility will improve
after a few
> > sessions) without losing your arch.  If you find that a certain
weight
> > makes you lose your arch, immediately stop the set and lighten
up.  I
> > can use 225 for 6-8 perfect reps right now, and I recently tried
250,
> > lost my arch, and went back to 225.  No sense blowing out my back
just
> > to be macho.
> >
> >
> >
> > Don't let the bar roll about on your back, and don't rest it on
the back
> > of your neck.  You can grip the bar with a monkey grip or a
regular
> > grip, whatever suits you better.  Also, don't use a Maxi-Pad!
Those bar
> > cushions can make it easier for the bar to roll around and any
skin
> > abrasion incurred with the bare bar will heal in a couple of days
> > anyway.
> >
> >
> >
> > Miguel
> >
> >
> >
> >
> >
> >
> > [Non-text portions of this message have been removed]
> >
> >
> >
> >
> >
> >
> > To get this in a Digest form, please go to
> > http://groups.yahoo.com/group/Hitdigest
> > and change your subscription settings.
> >
> > The HIT Digest is a feature of Cyberpump! http://www.cyberpump.com
> >
> > HIT Digest email addresses:
> >  Post message: Hitdigest@yahoogroups.com
> >  Subscribe:    Hitdigest-subscribe@yahoogroups.com
> >  Unsubscribe:  Hitdigest-unsubscribe@yahoogroups.com
> >  List owner:   Hitdigest-owner@yahoogroups.com
> >
> > Shortcut URL to this page:
> >  http://groups.yahoo.com/group/Hitdigest
> >
> > Please review the Rules of the Digest at
> > http://www.cyberpump.com/hitdigest/rules.html
> > ------------------------------------
> >
> > Got a question, check out the HIT FAQ first.
> > http://www.cyberpump.com/hitfaq/
> > ------------------------------------
> >
> > Yahoo! Groups Links
> >
> >
> >
> >
> >
> >
>

For those of you watching diet and sold on the idea that turkey is a low carbo
source, check out this article at the Weston Price Foundation. It claims corn
syrup in the number two ingredient in over roast turkeys. also have to watch for
salt substances added to meat - especially ham - in order to get them to hold
more water. why hold water? it's injected to create more "weight" for you to pay
for. pretty expensive water at that.

best

http://www.westonaprice.org/motherlinda/cornsyrup.html


Ken ONeill
Long Life Fitness
kayoneill@...

[Non-text portions of this message have been removed]

Rat Awhn! I ain't a calf.

But theeeeennnnn. There's cheese, and yogurt, and cottage cheese, and
OMG! My protein shake comes from cottage cheese? Butter, Ice cream.
Yum. DID I SAY MILKSHAKES? Cafe latte, creme brulee. Need I continue?

Hard to get around this cow-milk, ain't it?

-michael








--- In Hitdigest@yahoogroups.com, "xhawks97" <gparker@i...> wrote:
>
>
>
> I suppose you could throw milk into that group as well then - Lobby
> groups certainly push it. Why would anyone  out of adolesence need
> to drink it? No other animal that I can think of drinks it into
> adulthood nor drinks the milk of another animal ??
>
>
> --- In Hitdigest@yahoogroups.com, "David Lewandowski" <drdave@c...>
> wrote:
> >
> > I find it amusing that fiber(insoluble) is touted as a miracle
> when in fact
> > it is simply a waste product of grain processing. It's simply
> marketing at
> > it's best. Wallstreet ask themselves "How can we take a waste
> > product/byproduct and turn it into profit?" Same thing was done
> with
> > sodiummonofluoride. We'll tell the public it's good for them and
> turn what
> > use to cost us to dispose of into a new profitable market.
> >
> > Billions are spent every year on marketing perpetuating this kind
> of
> > [stuff] and billions more to lobby Washington. This isn't done to
> improve
> > your health. That you are responsible for on your own.
Personally,
> I don't
> > want Big Brother or big business responsible for my healthcare
nor
> my
> > finances but they will try because it is PROFITABLE.
> >
> > I prefer to look at those cultures that live the longest and have
> the fewest
> > degenerative diseases not some bean counter that is beholding to
a
> stock
> > holders profits. The body simply DOES NOT require fiber for
normal
> bowel
> > function, to lower cholesterol, or to balance your checking
> account. Sure
> > there are some cultures that are very healthy as a whole but the
> grains that
> > they consume have been fermented to remove antinutrients like
> phytates and
> > fiber.
> >
> > Thinking someone stupid for not following "research" that is paid
> for by
> > snack food producers is.....well, plain asinine. A lot of
> assumptions are
> > made I suppose to fill in the blanks about my general statement
> about fiber
> > not being necessary for good health. Question everything!
> >
> > Take something as simple as water. Who would have believed we
> would pay as
> > much as $2 a gallon for it? Why do we do this? Well, look at the
> quality of
> > our water supply, pure crap. And if you investigate further, you
> could
> > become
> > paranoid(http://thedoctorwithin.com/index_fr.php?
> page=articles/water.php). I
> > prefer to take the info and weigh it and come to my own
conclusion
> and use
> > it to control my own welfare.
> >
> > Dr. Dave
> >
> >
> > [I am getting tired of editing profanity.....
> >
> >
> > Rob O]
> >
>