I dont think its possible even if you apply everything correctly to
do it in a year. I think 3 to 4 would be good going.
Do you still get stronger? If so maybe you will put on more muscle in
a few months.
  I think if i were you id stick to the 2 week program.But i would
start doing two 20 to 30 mins cardio a week. If you currently dont do
any cardio id start at just once a week. Is the cardio effecting reps
etc as it may just be that your feeling  tired  for the next cardio
in which case, in time you will be fitter.
   all the best From Jeremy
>
> thats a very good point!. i think in the statment that mentzer made
though should be more like 2-3 years before you can reach your
genetic potential. i think this only because even though hit is
straight forward its hard for some to get a grasp on. it took me
about 2 years before i finally understood hit from a scientific
viewpoint. then it took me about a year to reach the upper end of my
potential. ive prob. gained abround 30-40lbs muscle total but i dont
see gaining much more. the most ive ever weighed was 260. right now
im 230 at a littel over 20% bf(i know its alot but my metabolism has
slowed a great deal from age). for the last few years ive been
plowing away and the gains are very minimal. im trying to fine tune
my body as im not worried about gaining anymore mass. i have a
question for you. im thinking about upping the volume of my training
to burn more calories, what do you think??? i wont go over board but
somthing around 2-3 times a week with no failure and
>  higher reps and maybe also 20 min cardio per session? ive been
toying around with the cardio about 2-3 sessions a week as is, and i
feel it cutting in to my recovery some.my only concern is that it
might cause some overtrain and i dont want to lose any muscle size.
ive had very good results with lifting once every two weeks for hit
training.but as i said i dont think i can get rid of the fat even
with my dieting. --peace
>
> hmmmhmmhm <hmmmhmmhm@...> wrote:          Hi Clint one thing has
allways confused me on Mentzers genetic
> potential view
> and thats that he says in hit training the Mike Mentzer way that,
> realisticly one can only hope to gain 6 to 7 pounds of lean muscle
> mass a year [i think he was refering to a average guy] Yet he also
> states that its possible like you said to reach your potential in a
> year. I remember him saying its poss within a year in more than one
> of his books, and i have a feeling it was touched on in hit the MM
> way. So obviously 6 to 7 pounds is not reaching your potential. Any
> way have you noticed this and what do you make of it?
> Cheers From Jeremy
>
> > ive been thinking alot about how genetics play a role in life.
mike
> mentzer always said that with proper hit training an indivisual can
> reach their genetic limit in about a year. if you think about it
hes
> right. i mean in life a person reaches on average with about 80% of
> their physical limits once they turn 18. with proper hit training
you
> can gain about 10-15% on top of that. so if your 200 lbs and you
> gain 10-15 % that equates to a 20-30lbs muscle gain in a life time.
> i know this might vary some but for the most part its an average.
> everything else in life is set such as muscle lenth,tendons,
> ligaments, and the maximum strength/ size you can reach and how
much
> muscle you can gain. i write this for anyone on this site who is
new
> to lifting and think the sky is the limit. for the most part you
can
> only go so far.not that this should deter you but know that you can
> only change so much. id like to hear some comments on this. -peace.
> >
> >
> > ---------------------------------
> > Do you Yahoo!?
> > Everyone is raving about the all-new Yahoo! Mail Beta.
> >
> > [Non-text portions of this message have been removed]
> >
>
>
>
>
>
>
> "Somebody should tell us right at the start of out lives, that we
are dying. Then we might live life to the limit, every minute of
every day. Do it! I say. Whatever it is you want to do, do it now!
There are only so many tommorrows.  -----MICHEAL LANDON
>
> ---------------------------------
> Do you Yahoo!?
>  Everyone is raving about the  all-new Yahoo! Mail Beta.
>
> [Non-text portions of this message have been removed]
>

thats a very good point!. i think in the statment that mentzer made though
should be more like 2-3 years before you can reach your genetic potential. i
think this only because even though hit is straight forward its hard for some to
get a grasp on. it took me about 2 years before i finally understood hit from a
scientific viewpoint. then it took me about a year to reach the upper end of my
potential. ive prob. gained abround 30-40lbs muscle total but i dont see gaining
much more. the most ive ever weighed was 260. right now im 230 at a littel over
20% bf(i know its alot but my metabolism has slowed a great deal from age). for
the last few years ive been plowing away and the gains are very minimal. im
trying to fine tune my body as im not worried about gaining anymore mass. i have
a question for you. im thinking about upping the volume of my training to burn
more calories, what do you think??? i wont go over board but somthing around 2-3
times a week with no failure and
  higher reps and maybe also 20 min cardio per session? ive been toying around
with the cardio about 2-3 sessions a week as is, and i feel it cutting in to my
recovery some.my only concern is that it might cause some overtrain and i dont
want to lose any muscle size. ive had very good results with lifting once every
two weeks for hit training.but as i said i dont think i can get rid of the fat
even with my dieting. --peace

hmmmhmmhm <hmmmhmmhm@...> wrote:          Hi Clint one thing has allways
confused me on Mentzers genetic
potential view
and thats that he says in hit training the Mike Mentzer way that,
realisticly one can only hope to gain 6 to 7 pounds of lean muscle
mass a year [i think he was refering to a average guy] Yet he also
states that its possible like you said to reach your potential in a
year. I remember him saying its poss within a year in more than one
of his books, and i have a feeling it was touched on in hit the MM
way. So obviously 6 to 7 pounds is not reaching your potential. Any
way have you noticed this and what do you make of it?
Cheers From Jeremy

> ive been thinking alot about how genetics play a role in life. mike
mentzer always said that with proper hit training an indivisual can
reach their genetic limit in about a year. if you think about it hes
right. i mean in life a person reaches on average with about 80% of
their physical limits once they turn 18. with proper hit training you
can gain about 10-15% on top of that. so if your 200 lbs and you
gain 10-15 % that equates to a 20-30lbs muscle gain in a life time.
i know this might vary some but for the most part its an average.
everything else in life is set such as muscle lenth,tendons,
ligaments, and the maximum strength/ size you can reach and how much
muscle you can gain. i write this for anyone on this site who is new
to lifting and think the sky is the limit. for the most part you can
only go so far.not that this should deter you but know that you can
only change so much. id like to hear some comments on this. -peace.
>
>
> ---------------------------------
> Do you Yahoo!?
> Everyone is raving about the all-new Yahoo! Mail Beta.
>
> [Non-text portions of this message have been removed]
>






"Somebody should tell us right at the start of out lives, that we are dying.
Then we might live life to the limit, every minute of every day. Do it! I say.
Whatever it is you want to do, do it now! There are only so many tommorrows. 
-----MICHEAL LANDON

---------------------------------
Do you Yahoo!?
  Everyone is raving about the  all-new Yahoo! Mail Beta.

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

what does he recommend for advanced lifters?. i currently only work out once
every 2 weeks.

Shawn <desty_1@...> wrote:          This is taken from Casey's book

Beginner Workout
Monday
Leg Raises 2 sets @ 15-20 reps
Decline Situps 2 sets @ 15-20 reps
Bench Press 3-4 sets @ 10-12
Pec Deck 3-4 sets @ 10-12 reps
Standing Barbell Curls 3-4 sets @ 10-12 reps
Seated Concentration Curls 3-4 sets @ 10-12 reps set weight
Standing Calf Raises 3-4 sets @ 12-15 reps set weight

Tuesday
Leg Raises 2 sets @ 15-20 reps
Decline Situps 2 sets @ 15-20 reps
Leg Extensions 3-4 sets @ 12-15 reps
Squats 3-4 sets @ 12-15 reps
Leg Curls 3-4 sets @ 12-15 reps
Side Laterals 3-4 sets @ 8-10 reps
Overhead Press 3-4 sets @ 10-12 reps
Bent Seated Side Laterals 3-4 sets @ 10-12 reps

Wed
Rest

Thursday
Leg Raises 2 sets @ 15-20 reps
Decline Situps 2 sets @ 15-20 reps
One Arm Dumbbell Rows 3-4 sets @ 10-12 reps
Wide Grip Pulldowns 3-4 sets @ 10-12 reps
Hyper Extensions 3-4 sets @ 15-20 reps
Deadlift 3-4 sets @ 10-12 reps
Barbell Shoulder Shrug 3-4 sets @ 10-12 reps
Standing Tricept Extensions 3-4 sets @ 10-12 reps
Seated Dips 3-4 sets @ 10-12 reps

Friday
Focus Day (take two lagging body parts, and do those exercises)

Any male over 15% body fat and any female with over 20% body fat must
do min. 30 minutes cardio once per week.

--- In Hitdigest@yahoogroups.com, clint michels <clintmichels23@...>
wrote:
>
> what does caseys basic advanced training consist of?? how many
times a week does he( suggest ) you train?
>
> Shawn <desty_1@...> wrote: Has anyone read Casey's book? I
bought it a few years ago and love
> it. My problem was, at 1st, I wanted to do the more advanced
training
> instead of working my way into it ;). Now I'm looking at it and
> thinking that his saying do 3-4 sets within a 8-12 rep range is too
> much especially with working to failure.
>
>
>
>
>
>
> "Somebody should tell us right at the start of out lives, that we
are dying. Then we might live life to the limit, every minute of
every day. Do it! I say. Whatever it is you want to do, do it now!
There are only so many tommorrows. -----MICHEAL LANDON
>
> ---------------------------------
> Yahoo! Messenger with Voice. Make PC-to-Phone Calls to the US (and
30+ countries) for 2¢/min or less.
>
> [Non-text portions of this message have been removed]
>






"Somebody should tell us right at the start of out lives, that we are dying.
Then we might live life to the limit, every minute of every day. Do it! I say.
Whatever it is you want to do, do it now! There are only so many tommorrows. 
-----MICHEAL LANDON

---------------------------------
Yahoo! Music Unlimited - Access over 1 million songs.Try it free.

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

NO.  sorry but  the only thing that can change genetic structure is atomic
radiation  and its not a pretty sight(e.g hiroshima).  its rare that mutations
will benefit humanity, in evolution a helpful mutation(also known as survival to
the fittest) happens once every 7million years.

Sarn Ursell <polyverse2002@...> wrote:
           Have any of you heard of such a thing as "epigenetics"?

Aparently, enviromental factors CAN influlence genetics, and I read in a muscle
magazine that there is this supplyment called "anavar 7/0", (or something like
that) which changes the gene switches of a person.

Have I got the story correct?

Would weight training be able to change a humans genetics?

Could you do it with viral vectors, or chemicals?

I read that a woman's diet can influlence the baby in the womb.

What are you're thoughts on this matter?

----Sarn.

Send instant messages to your online friends http://au.messenger.yahoo.com

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






"Somebody should tell us right at the start of out lives, that we are dying.
Then we might live life to the limit, every minute of every day. Do it! I say.
Whatever it is you want to do, do it now! There are only so many tommorrows. 
-----MICHEAL LANDON

---------------------------------
How low will we go? Check out Yahoo! Messenger’s low  PC-to-Phone call rates.

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

I don't have no crystal ball but I do know that progression is the
name of the game - either add weight,reps or both - This is no super
secret routine out there


--- In Hitdigest@yahoogroups.com, "Darren Wall" <darrenwall@...>
wrote:
>
> > not only that ,what method did you use to come up with this.
>
> "This is by NO means a scientific study"  Did we miss this part of
the post?
> I came up with this by measuring body weight and body fat
percentages each
> week, same time, same day, same scale.
>
> > What about strength gains, how you felt after the workouts, the
day after.
>
> > What rep and speed tempo, etc.
>
> Strength gains, general feeling before & after workout were
recorded as
> well, just not included.  I use the same rep speed and tempo all
the time
> (not super-slow, but not explosive either), and generally the same
> between-set rest time as well (60-90 seconds between sets).
>
> >> How can you expect any results or even get any worth while data
> >> jumping around like that ??
>
> Results:  obviously if I knew going into this thing what would
work best for
> me, I would have started there!  Unfortunately I didn't have a
crystal ball
> like you all, so I learned as I went.
>
> Worthwhile data:  meandering from one workout style to another
doesn't
> compromise the data!  Failing to keep good records or changing
more than 1
> variable at a time compromises the data.  Jumping around is
relative, this
> data was recorded over 5 years, does doing one training style for
3-4 months
> constitute jumping around?  Yes, I have tried a lot of useless
routines, yes
> I have wasted a lot of time.
>
> --------
> Thanks,
>
> -Darren
>
>
> > -----Original Message-----
> > From: Hitdigest@yahoogroups.com
> > [mailto:Hitdigest@yahoogroups.com] On Behalf Of Chris
> > Sent: Monday, July 24, 2006 1:30 PM
> > To: Hitdigest@yahoogroups.com
> > Subject: [HIT Digest] Re: My results using different training
styles
> >
> >
> > not only that ,what method did you use to come up with this.
What
> > about strength gains, how you felt after the workouts, the day
after.
> > What rep and speed tempo, etc.
> >
> > > How can you expect any results or even get any worth while data
> > > jumping around like that ??
> > >
>

Have any of you heard of such a thing as "epigenetics"?

   Aparently, enviromental factors CAN influlence genetics, and I read in a
muscle magazine that there is this supplyment called "anavar 7/0", (or something
like that) which changes the gene switches of a person.

   Have I got the story correct?

   Would weight training be able to change a humans genetics?

   Could you do it with viral vectors, or chemicals?

   I read that a woman's diet can influlence the baby in the womb.

   What are you're thoughts on this matter?

   ----Sarn.

  Send instant messages to your online friends http://au.messenger.yahoo.com

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

This is taken from Casey's book

Beginner Workout
Monday
Leg Raises 2 sets @ 15-20 reps
Decline Situps 2 sets @ 15-20 reps
Bench Press 3-4 sets @ 10-12
Pec Deck 3-4 sets @ 10-12 reps
Standing Barbell Curls 3-4 sets @ 10-12 reps
Seated Concentration Curls 3-4 sets @ 10-12 reps set weight
Standing Calf Raises 3-4 sets @ 12-15 reps set weight

Tuesday
Leg Raises 2 sets @ 15-20 reps
Decline Situps 2 sets @ 15-20 reps
Leg Extensions 3-4 sets @ 12-15 reps
Squats 3-4 sets @ 12-15 reps
Leg Curls 3-4 sets @ 12-15 reps
Side Laterals 3-4 sets @ 8-10 reps
Overhead Press 3-4 sets @ 10-12 reps
Bent Seated Side Laterals 3-4 sets @ 10-12 reps

Wed
Rest

Thursday
Leg Raises 2 sets @ 15-20 reps
Decline Situps 2 sets @ 15-20 reps
One Arm Dumbbell Rows 3-4 sets @ 10-12 reps
Wide Grip Pulldowns 3-4 sets @ 10-12 reps
Hyper Extensions 3-4 sets @ 15-20 reps
Deadlift 3-4 sets @ 10-12 reps
Barbell Shoulder Shrug 3-4 sets @ 10-12 reps
Standing Tricept Extensions 3-4 sets @ 10-12 reps
Seated Dips 3-4 sets @ 10-12 reps

Friday
Focus Day (take two lagging body parts, and do those exercises)

Any male over 15% body fat and any female with over 20% body fat must
do min. 30 minutes cardio once per week.

--- In Hitdigest@yahoogroups.com, clint michels <clintmichels23@...>
wrote:
>
> what does caseys basic advanced training consist of?? how many
times a week does he( suggest ) you train?
>
> Shawn <desty_1@...> wrote:          Has anyone read Casey's book? I
bought it a few years ago and love
> it. My problem was, at 1st, I wanted to do the more advanced
training
> instead of working my way into it ;). Now I'm looking at it and
> thinking that his saying do 3-4 sets within a 8-12 rep range is too
> much especially with working to failure.
>
>
>
>
>
>
> "Somebody should tell us right at the start of out lives, that we
are dying. Then we might live life to the limit, every minute of
every day. Do it! I say. Whatever it is you want to do, do it now!
There are only so many tommorrows.  -----MICHEAL LANDON
>
> ---------------------------------
> Yahoo! Messenger with Voice. Make PC-to-Phone Calls to the US (and
30+ countries) for 2¢/min or less.
>
> [Non-text portions of this message have been removed]
>

Hi Clint one thing has allways confused me on Mentzers genetic
potential view
and thats that he says in hit training the Mike Mentzer way that,
realisticly one can only hope to gain 6 to 7 pounds of lean muscle
mass a year [i think he was refering to a average guy] Yet he also
states that its possible like you said to reach your potential in a
year. I remember him saying its poss within a year in more than one
of his books, and i have a feeling it was touched on in hit the MM
way. So obviously 6 to 7 pounds is not reaching your potential. Any
way have you noticed this and what do you make of it?
Cheers From Jeremy


> ive been thinking alot about how genetics play a role in life. mike
mentzer always said that with proper hit training an indivisual can
reach their genetic limit in about  a year. if you think about it hes
right. i mean in life a person reaches on average with about 80% of
their physical limits once they turn 18. with proper hit training you
can gain about 10-15% on top of that. so if your 200 lbs and you
gain 10-15 % that equates to a 20-30lbs muscle gain  in a life time.
i know this might vary some but for the most part its an average.
everything else in life is set such  as muscle lenth,tendons,
ligaments, and the maximum strength/ size you can reach and how much
muscle you can gain. i write this for anyone on this site who is new
to lifting and think the sky is the limit. for the most part you can
only go so far.not that this should deter you but know that you can
only change so much. id like to hear some comments on this. -peace.
>
>
> ---------------------------------
> Do you Yahoo!?
>  Everyone is raving about the  all-new Yahoo! Mail Beta.
>
> [Non-text portions of this message have been removed]
>

I havent actually tried it but i would be concerned that the bigger
lifts may suffer as a result of the pre exhaust aspect. I do remember
doing curls before chins once and my chins were terrible as a result
of fatigue. I wouldnt be surprised if you find you lose a fair few
reps on the big lifts. Im sure you will get a bigger pump than normal
and maybe more sore due to the change.
  All the best from Jeremy

>
> Here is an idea that I had today....
>
>   I thought that, at the end of 8 weeks solid training, that, for
the last week, I could "reverse the order of" my workout.
>
>   Thus, the end would be the beginning, and the beginning would be
the end.
>
>   This is sort of like pre-exhausting, thus, to do rows, then
chinups, then bicep curls, then wrist curls in a workout, would have
a "reversed workout" doing wrist curls, then bicep curls, then
chinups, then rows.
>
>   Has anyone tried this?
>
>   I am going to do this in 5 weeks time, so I'll let you know how I
get on with it.
>
>
>   -----Sarn.
>
>  Send instant messages to your online friends
http://au.messenger.yahoo.com
>
> [Non-text portions of this message have been removed]
>

ive been thinking alot about how genetics play a role in life. mike mentzer
always said that with proper hit training an indivisual can reach their genetic
limit in about  a year. if you think about it hes right. i mean in life a person
reaches on average with about 80% of their physical limits once they turn 18.
with proper hit training you can gain about 10-15% on top of that. so if your
200 lbs and you  gain 10-15 % that equates to a 20-30lbs muscle gain  in a life
time. i know this might vary some but for the most part its an average.
everything else in life is set such  as muscle lenth,tendons, ligaments, and the
maximum strength/ size you can reach and how much muscle you can gain. i write
this for anyone on this site who is new to lifting and think the sky is the
limit. for the most part you can only go so far.not that this should deter you
but know that you can only change so much. id like to hear some comments on
this. -peace.


---------------------------------
Do you Yahoo!?
  Everyone is raving about the  all-new Yahoo! Mail Beta.

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

Here is an idea that I had today....

   I thought that, at the end of 8 weeks solid training, that, for the last week,
I could "reverse the order of" my workout.

   Thus, the end would be the beginning, and the beginning would be the end.

   This is sort of like pre-exhausting, thus, to do rows, then chinups, then
bicep curls, then wrist curls in a workout, would have a "reversed workout"
doing wrist curls, then bicep curls, then chinups, then rows.

   Has anyone tried this?

   I am going to do this in 5 weeks time, so I'll let you know how I get on with
it.


   -----Sarn.

  Send instant messages to your online friends http://au.messenger.yahoo.com

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

> not only that ,what method did you use to come up with this.

"This is by NO means a scientific study"  Did we miss this part of the post?
I came up with this by measuring body weight and body fat percentages each
week, same time, same day, same scale.

> What about strength gains, how you felt after the workouts, the day after.

> What rep and speed tempo, etc.

Strength gains, general feeling before & after workout were recorded as
well, just not included.  I use the same rep speed and tempo all the time
(not super-slow, but not explosive either), and generally the same
between-set rest time as well (60-90 seconds between sets).

>> How can you expect any results or even get any worth while data
>> jumping around like that ??

Results:  obviously if I knew going into this thing what would work best for
me, I would have started there!  Unfortunately I didn't have a crystal ball
like you all, so I learned as I went.

Worthwhile data:  meandering from one workout style to another doesn't
compromise the data!  Failing to keep good records or changing more than 1
variable at a time compromises the data.  Jumping around is relative, this
data was recorded over 5 years, does doing one training style for 3-4 months
constitute jumping around?  Yes, I have tried a lot of useless routines, yes
I have wasted a lot of time.

--------
Thanks,

-Darren


> -----Original Message-----
> From: Hitdigest@yahoogroups.com
> [mailto:Hitdigest@yahoogroups.com] On Behalf Of Chris
> Sent: Monday, July 24, 2006 1:30 PM
> To: Hitdigest@yahoogroups.com
> Subject: [HIT Digest] Re: My results using different training styles
>
>
> not only that ,what method did you use to come up with this. What
> about strength gains, how you felt after the workouts, the day after.
> What rep and speed tempo, etc.
>
> > How can you expect any results or even get any worth while data
> > jumping around like that ??
> >

what does caseys basic advanced training consist of?? how many times a week does
he( suggest ) you train?

Shawn <desty_1@...> wrote:          Has anyone read Casey's book? I bought
it a few years ago and love
it. My problem was, at 1st, I wanted to do the more advanced training
instead of working my way into it ;). Now I'm looking at it and
thinking that his saying do 3-4 sets within a 8-12 rep range is too
much especially with working to failure.






"Somebody should tell us right at the start of out lives, that we are dying.
Then we might live life to the limit, every minute of every day. Do it! I say.
Whatever it is you want to do, do it now! There are only so many tommorrows. 
-----MICHEAL LANDON

---------------------------------
Yahoo! Messenger with Voice. Make PC-to-Phone Calls to the US (and 30+
countries) for 2¢/min or less.

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

not only that ,what method did you use to come up with this. What
about strength gains, how you felt after the workouts, the day after.
What rep and speed tempo, etc.




> How can you expect any results or even get any worth while data
> jumping around like that ??
>
>
> --- In Hitdigest@yahoogroups.com, "Darren Wall" <darrenwall@>
> wrote:
> >
> > A little background; I've been training consistently for about 5
> years.  I
> > have tried almost every training style under the sun at one point
> or
> > another, and keeping fairly accurate records of progress (weight
> lifted,
> > body weight, lean mass, diet, etc.)  I decided to boil all this
> personal
> > data down and see what routines really worked for me.  Shown
below
> is the
> > training style and the average lean mass gained per week while
> training with
> > that style.
> >
> > This is by NO means a scientific study; not all styles were
> trained for the
> > same length of time and my diet, although always good, wasn't
> consistent
> > throughout.  Some periods were what I considered "cutting" and
> some were
> > "gaining", essentially diet being the difference.  Interestingly
> enough,
> > this didn't make a bit of difference in the actual lean mass
gains
> or
> > losses.  I gained lean mass during some "cutting" periods and
lost
> lean mass
> > during some "gaining" periods?   Supplementation was also
> monitored but
> > didn't seem to make a bit of difference either?
> >
> > Training Style 	 Average Lean Mass/Week (lbs)
> > 3 Day/Week HIT 			 0.467
> > 3 Day/Week Heavy Duty 		 0.359
> > 3 Day/Week HVT Pyramid 		 0.271
> > 3 Day/Week German Volume Training-HIT Alternate 0.269
> > 2 Day/Week HIT 			 0.211
> > 3 Day/Week 3Set HIT 			 0.194
> > 4 Day/Week HVT 			 0.107
> > 3 Day/Week Heavy Duty, reordered 	 0.088
> > 3 Day/Week HVT 			 0.086
> > 2 Day/Week 2Set HIT 			 0.000
> > 3 Day/Week 2Set HIT 			 0.000
> > 3 Day/Week Arnold Super-Sets 	 0.000
> > 3 Day/Week HIT, All Drop Sets 	 0.000
> > 3 Day/Week HIT - 2 Day/Week HVT split  0.000
> > Instone routine 			 0.000
> > 3 Day/Week Powerlift 			 0.000
> > Rest 					 -0.059
> > 5 Day/Week HVT 			 -0.112
> > 3 Day/Week German Volume Training 	 -0.138
> > 4 Day/Week HVT Dbl Split 		 -0.240
> > 2 Day/Week Full-Body HIT 		 -0.356
> >
> > While I have spent a lot of time "meandering" around different
> training
> > styles, as you can see, High Intensity, low volume exercise
styles
> seems to
> > work consistently better for me.  Even the 3 Day HVT Pyramid
> program
> > consisted of fairly low volume, less than 20 sets per day.
> Probably not
> > much of a surprise to people on this list, but thought it might be
> > interesting none the less.
> >
> > --------
> > Thanks,
> >
> > -Darren
> >
>

Has anyone read Casey's book?  I bought it a few years ago and love
it.  My problem was, at 1st, I wanted to do the more advanced training
instead of working my way into it ;).  Now I'm looking at it and
thinking that his saying do 3-4 sets within a 8-12 rep range is too
much especially with working to failure.

Back in the day I would spend 45 minutes on the elipitical machine.
Would do 1 minute warm-up, 4 minutes decent pace, then 1 minute full
speed, back to 4 minute decent pace (rest), repeat 1 minute full
speed, etc.  I would have horrible weight sessions for about 3-4
weeks when I started this since I was so tired, but then I started to
be able to actually get something done in the weight room.  The
pounds flew off (had a decent diet as well) and was starting to form
some definition.  I'd do this 2 days per week just cardio and then on
Wed's I would do the cardio and then circut training with machines.
It wasn't until that I noticed the actual changes to my body that I
got serious on the weights and the cardio sorta fell away...

--- In Hitdigest@yahoogroups.com, Miguel Angel Perez
<metalhead2_mx@...> wrote:
>
> I recommend high-intensity interval cardio.  Go fast
> for a minute or two, then slowly for a minute or two.
> Repeat for 20 minutes and you're done.  The way this
> helps my weightroom performance is unreal.
>
>  --- Shawn <desty_1@...> escribió:
>
> > Dr didn't seem too concerned about my knees not
> > pointing to the
> > front.  He was more interested in my blood pressure,
> > possible back
> > problems, and weight.  Gave me the green light for
> > working out,
> > pratically pushing me into the gym.  Thinking I'm
> > going to do some
> > cardio right off the bat for about 2 months or so to
> > get my
> > conditioning back into shape and maybe shed some
> > pounds before
> > getting into the heavy lifting again.
> >
> > --- In Hitdigest@yahoogroups.com, Miguel Angel Perez
> >
> > <metalhead2_mx@> wrote:
> > >
> > > Yeah, I was wondering about that too, Shawn.  That
> > > must be throwing your gait (and skeletal
> > alignment)
> > > out of whack.
> > >
> > > So what did the doctor say?
> > >
> > >  --- xhawks97 <gparker@>
> > > escribió:
> > >
> > > >
> > > > Congratulations on getting back to the gym. Not
> > sure
> > > > why your knees
> > > > though would point "outward" after doing calf
> > raises
> > > > on a leg press
> > > > machine ??
> > > >
> > > > --- In Hitdigest@yahoogroups.com, "Shawn"
> > > > <desty_1@> wrote:
> > > > >
> > > > > I'm returning to weight lifting after a 3 year
> > > > layoff.  I've gain
> > > > quite
> > > > > abit of weight (all fat) since then and am in
> > > > pretty bad cardio
> > > > shape.
> > > > > I'm hitting the doctor next week to see if I
> > need
> > > > to take it easy
> > > > or
> > > > > anything I need to avoid; after doing some
> > pretty
> > > > heavy calf
> > > > raises
> > > > > with a leg press machine for several months,
> > my
> > > > knees kinda point
> > > > > outwards instead of pointing straight ahead.
> > > > Anywho, assuming
> > > > that I
> > > > > get the green light, I plan to start off with
> > > > circut training to
> > > > try
> > > > > and get my wind back and get back into proper
> > > > movements before I
> > > > start
> > > > > working on some bigger weights.  Eventally I
> > plan
> > > > to get back into
> > > > my
> > > > > HIT using groups of supersets for pre-fatigue
> > of
> > > > the major
> > > > muscle.
> > > > > I've already starting cleaning up my diet and
> > > > after I get into the
> > > > > swing of things, will start slowly cutting
> > back my
> > > > calories.
> > > > >
> > > >
> > > >
> > > >
> > > >
> > > >
> > > >
> > > >
> > >
> > >
> > > __________________________________________________
> > > 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/
>

May I please congratulate you for coming back to train with weights!

   Do get a medical checkup first, and start out at a lower relative intensity.

   I would train at 80 percent of my absolute intensity, and then work up to 90,
and 100 percent.

   You could train back, and biceps on monday, legs calfs and abdominals on
wensday, and chest shoulders and triceps on friday, and perhaps even grip on
saturday.

   I did personally take a 2 year break from weight training from 1998 to the
year 2000, but I got back into it!

   ----Sarn.

  Send instant messages to your online friends http://au.messenger.yahoo.com

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

How can you expect any results or even get any worth while data
jumping around like that ??


--- In Hitdigest@yahoogroups.com, "Darren Wall" <darrenwall@...>
wrote:
>
> A little background; I've been training consistently for about 5
years.  I
> have tried almost every training style under the sun at one point
or
> another, and keeping fairly accurate records of progress (weight
lifted,
> body weight, lean mass, diet, etc.)  I decided to boil all this
personal
> data down and see what routines really worked for me.  Shown below
is the
> training style and the average lean mass gained per week while
training with
> that style.
>
> This is by NO means a scientific study; not all styles were
trained for the
> same length of time and my diet, although always good, wasn't
consistent
> throughout.  Some periods were what I considered "cutting" and
some were
> "gaining", essentially diet being the difference.  Interestingly
enough,
> this didn't make a bit of difference in the actual lean mass gains
or
> losses.  I gained lean mass during some "cutting" periods and lost
lean mass
> during some "gaining" periods?   Supplementation was also
monitored but
> didn't seem to make a bit of difference either?
>
> Training Style 	 Average Lean Mass/Week (lbs)
> 3 Day/Week HIT 			 0.467
> 3 Day/Week Heavy Duty 		 0.359
> 3 Day/Week HVT Pyramid 		 0.271
> 3 Day/Week German Volume Training-HIT Alternate 0.269
> 2 Day/Week HIT 			 0.211
> 3 Day/Week 3Set HIT 			 0.194
> 4 Day/Week HVT 			 0.107
> 3 Day/Week Heavy Duty, reordered 	 0.088
> 3 Day/Week HVT 			 0.086
> 2 Day/Week 2Set HIT 			 0.000
> 3 Day/Week 2Set HIT 			 0.000
> 3 Day/Week Arnold Super-Sets 	 0.000
> 3 Day/Week HIT, All Drop Sets 	 0.000
> 3 Day/Week HIT - 2 Day/Week HVT split  0.000
> Instone routine 			 0.000
> 3 Day/Week Powerlift 			 0.000
> Rest 					 -0.059
> 5 Day/Week HVT 			 -0.112
> 3 Day/Week German Volume Training 	 -0.138
> 4 Day/Week HVT Dbl Split 		 -0.240
> 2 Day/Week Full-Body HIT 		 -0.356
>
> While I have spent a lot of time "meandering" around different
training
> styles, as you can see, High Intensity, low volume exercise styles
seems to
> work consistently better for me.  Even the 3 Day HVT Pyramid
program
> consisted of fairly low volume, less than 20 sets per day.
Probably not
> much of a surprise to people on this list, but thought it might be
> interesting none the less.
>
> --------
> Thanks,
>
> -Darren
>

A little background; I've been training consistently for about 5 years.  I
have tried almost every training style under the sun at one point or
another, and keeping fairly accurate records of progress (weight lifted,
body weight, lean mass, diet, etc.)  I decided to boil all this personal
data down and see what routines really worked for me.  Shown below is the
training style and the average lean mass gained per week while training with
that style.

This is by NO means a scientific study; not all styles were trained for the
same length of time and my diet, although always good, wasn't consistent
throughout.  Some periods were what I considered "cutting" and some were
"gaining", essentially diet being the difference.  Interestingly enough,
this didn't make a bit of difference in the actual lean mass gains or
losses.  I gained lean mass during some "cutting" periods and lost lean mass
during some "gaining" periods?   Supplementation was also monitored but
didn't seem to make a bit of difference either?

Training Style 	 Average Lean Mass/Week (lbs)
3 Day/Week HIT 			 0.467
3 Day/Week Heavy Duty 		 0.359
3 Day/Week HVT Pyramid 		 0.271
3 Day/Week German Volume Training-HIT Alternate 0.269
2 Day/Week HIT 			 0.211
3 Day/Week 3Set HIT 			 0.194
4 Day/Week HVT 			 0.107
3 Day/Week Heavy Duty, reordered 	 0.088
3 Day/Week HVT 			 0.086
2 Day/Week 2Set HIT 			 0.000
3 Day/Week 2Set HIT 			 0.000
3 Day/Week Arnold Super-Sets 	 0.000
3 Day/Week HIT, All Drop Sets 	 0.000
3 Day/Week HIT - 2 Day/Week HVT split  0.000
Instone routine 			 0.000
3 Day/Week Powerlift 			 0.000
Rest 					 -0.059
5 Day/Week HVT 			 -0.112
3 Day/Week German Volume Training 	 -0.138
4 Day/Week HVT Dbl Split 		 -0.240
2 Day/Week Full-Body HIT 		 -0.356

While I have spent a lot of time "meandering" around different training
styles, as you can see, High Intensity, low volume exercise styles seems to
work consistently better for me.  Even the 3 Day HVT Pyramid program
consisted of fairly low volume, less than 20 sets per day.  Probably not
much of a surprise to people on this list, but thought it might be
interesting none the less.

--------
Thanks,

-Darren

I recommend high-intensity interval cardio.  Go fast
for a minute or two, then slowly for a minute or two.
Repeat for 20 minutes and you're done.  The way this
helps my weightroom performance is unreal.

  --- Shawn <desty_1@...> escribió:

> Dr didn't seem too concerned about my knees not
> pointing to the
> front.  He was more interested in my blood pressure,
> possible back
> problems, and weight.  Gave me the green light for
> working out,
> pratically pushing me into the gym.  Thinking I'm
> going to do some
> cardio right off the bat for about 2 months or so to
> get my
> conditioning back into shape and maybe shed some
> pounds before
> getting into the heavy lifting again.
>
> --- In Hitdigest@yahoogroups.com, Miguel Angel Perez
>
> <metalhead2_mx@...> wrote:
> >
> > Yeah, I was wondering about that too, Shawn.  That
> > must be throwing your gait (and skeletal
> alignment)
> > out of whack.
> >
> > So what did the doctor say?
> >
> >  --- xhawks97 <gparker@...>
> > escribió:
> >
> > >
> > > Congratulations on getting back to the gym. Not
> sure
> > > why your knees
> > > though would point "outward" after doing calf
> raises
> > > on a leg press
> > > machine ??
> > >
> > > --- In Hitdigest@yahoogroups.com, "Shawn"
> > > <desty_1@> wrote:
> > > >
> > > > I'm returning to weight lifting after a 3 year
> > > layoff.  I've gain
> > > quite
> > > > abit of weight (all fat) since then and am in
> > > pretty bad cardio
> > > shape.
> > > > I'm hitting the doctor next week to see if I
> need
> > > to take it easy
> > > or
> > > > anything I need to avoid; after doing some
> pretty
> > > heavy calf
> > > raises
> > > > with a leg press machine for several months,
> my
> > > knees kinda point
> > > > outwards instead of pointing straight ahead.
> > > Anywho, assuming
> > > that I
> > > > get the green light, I plan to start off with
> > > circut training to
> > > try
> > > > and get my wind back and get back into proper
> > > movements before I
> > > start
> > > > working on some bigger weights.  Eventally I
> plan
> > > to get back into
> > > my
> > > > HIT using groups of supersets for pre-fatigue
> of
> > > the major
> > > muscle.
> > > > I've already starting cleaning up my diet and
> > > after I get into the
> > > > swing of things, will start slowly cutting
> back my
> > > calories.
> > > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> >
> >
> > __________________________________________________
> > 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/

don't give up the weights for cardio - do both.



--- In Hitdigest@yahoogroups.com, "Shawn" <desty_1@...> wrote:
>
> Dr didn't seem too concerned about my knees not pointing to the
> front.  He was more interested in my blood pressure, possible back
> problems, and weight.  Gave me the green light for working out,
> pratically pushing me into the gym.  Thinking I'm going to do some
> cardio right off the bat for about 2 months or so to get my
> conditioning back into shape and maybe shed some pounds before
> getting into the heavy lifting again.
>
> --- In Hitdigest@yahoogroups.com, Miguel Angel Perez
> <metalhead2_mx@> wrote:
> >
> > Yeah, I was wondering about that too, Shawn.  That
> > must be throwing your gait (and skeletal alignment)
> > out of whack.
> >
> > So what did the doctor say?
> >
> >  --- xhawks97 <gparker@>
> > escribió:
> >
> > >
> > > Congratulations on getting back to the gym. Not sure
> > > why your knees
> > > though would point "outward" after doing calf raises
> > > on a leg press
> > > machine ??
> > >
> > > --- In Hitdigest@yahoogroups.com, "Shawn"
> > > <desty_1@> wrote:
> > > >
> > > > I'm returning to weight lifting after a 3 year
> > > layoff.  I've gain
> > > quite
> > > > abit of weight (all fat) since then and am in
> > > pretty bad cardio
> > > shape.
> > > > I'm hitting the doctor next week to see if I need
> > > to take it easy
> > > or
> > > > anything I need to avoid; after doing some pretty
> > > heavy calf
> > > raises
> > > > with a leg press machine for several months, my
> > > knees kinda point
> > > > outwards instead of pointing straight ahead.
> > > Anywho, assuming
> > > that I
> > > > get the green light, I plan to start off with
> > > circut training to
> > > try
> > > > and get my wind back and get back into proper
> > > movements before I
> > > start
> > > > working on some bigger weights.  Eventally I plan
> > > to get back into
> > > my
> > > > HIT using groups of supersets for pre-fatigue of
> > > the major
> > > muscle.
> > > > I've already starting cleaning up my diet and
> > > after I get into the
> > > > swing of things, will start slowly cutting back my
> > > calories.
> > > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> >
> >
> > __________________________________________________
> > Correo Yahoo!
> > Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
> > Regístrate ya - http://correo.espanol.yahoo.com/
> >
>

well im going to make a qick entree..i had an alright workout yest. i did
shoulders and back. i did hammer lateral raise (after warmups on the hammer
shoulder machine) my i did a 25lbs on each side for around 8 slow reps. then
with no rest i went to the hammer press. i cant get the hang of this machine
though it felt awkward. i did the best i could with 60 lbs on each side.the
weight was either to light or i wasnt getting a full range of motion cause did
like over 16 reps. next i did straight arm press downs on the cables. i did 200
lbs for 4 slow reps. then with no rest went to hammer rows. i only had a 45 on
each side and did 8-9 reps really slow.  peace.

"Somebody should tell us right at the start of out lives, that we are dying.
Then we might live life to the limit, every minute of every day. Do it! I say.
Whatever it is you want to do, do it now! There are only so many tommorrows. 
-----MICHEAL LANDON

---------------------------------
Groups are talking. We´re listening. Check out the handy changes to Yahoo!
Groups.

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

Also my sincere congratulations for starting back on a
training program, its often easier to take the path of
least resistance and to make a step like this is
commendable. Best wishes for your endeavours





___________________________________________________________
All new Yahoo! Mail "The new Interface is stunning in its simplicity and ease of
use." - PC Magazine
http://uk.docs.yahoo.com/nowyoucan.html

Also my sincere congratulations for starting back on a training
program, its often easier to take the path of least resistance and to
make a step like this is commendable. Best wishes for your endeavours

--- In Hitdigest@yahoogroups.com, "xhawks97" <gparker@...> wrote:
>
>
> Congratulations on getting back to the gym. Not sure why your knees
> though would point "outward" after doing calf raises on a leg press
> machine ??
>
> --- In Hitdigest@yahoogroups.com, "Shawn" <desty_1@> wrote:
> >
> > I'm returning to weight lifting after a 3 year layoff.  I've gain
> quite
> > abit of weight (all fat) since then and am in pretty bad cardio
> shape.
> > I'm hitting the doctor next week to see if I need to take it easy
> or
> > anything I need to avoid; after doing some pretty heavy calf
> raises
> > with a leg press machine for several months, my knees kinda point
> > outwards instead of pointing straight ahead.  Anywho, assuming
> that I
> > get the green light, I plan to start off with circut training to
> try
> > and get my wind back and get back into proper movements before I
> start
> > working on some bigger weights.  Eventally I plan to get back into
> my
> > HIT using groups of supersets for pre-fatigue of the major
> muscle.
> > I've already starting cleaning up my diet and after I get into the
> > swing of things, will start slowly cutting back my calories.
> >
>

Dr didn't seem too concerned about my knees not pointing to the
front.  He was more interested in my blood pressure, possible back
problems, and weight.  Gave me the green light for working out,
pratically pushing me into the gym.  Thinking I'm going to do some
cardio right off the bat for about 2 months or so to get my
conditioning back into shape and maybe shed some pounds before
getting into the heavy lifting again.

--- In Hitdigest@yahoogroups.com, Miguel Angel Perez
<metalhead2_mx@...> wrote:
>
> Yeah, I was wondering about that too, Shawn.  That
> must be throwing your gait (and skeletal alignment)
> out of whack.
>
> So what did the doctor say?
>
>  --- xhawks97 <gparker@...>
> escribió:
>
> >
> > Congratulations on getting back to the gym. Not sure
> > why your knees
> > though would point "outward" after doing calf raises
> > on a leg press
> > machine ??
> >
> > --- In Hitdigest@yahoogroups.com, "Shawn"
> > <desty_1@> wrote:
> > >
> > > I'm returning to weight lifting after a 3 year
> > layoff.  I've gain
> > quite
> > > abit of weight (all fat) since then and am in
> > pretty bad cardio
> > shape.
> > > I'm hitting the doctor next week to see if I need
> > to take it easy
> > or
> > > anything I need to avoid; after doing some pretty
> > heavy calf
> > raises
> > > with a leg press machine for several months, my
> > knees kinda point
> > > outwards instead of pointing straight ahead.
> > Anywho, assuming
> > that I
> > > get the green light, I plan to start off with
> > circut training to
> > try
> > > and get my wind back and get back into proper
> > movements before I
> > start
> > > working on some bigger weights.  Eventally I plan
> > to get back into
> > my
> > > HIT using groups of supersets for pre-fatigue of
> > the major
> > muscle.
> > > I've already starting cleaning up my diet and
> > after I get into the
> > > swing of things, will start slowly cutting back my
> > calories.
> > >
> >
> >
> >
> >
> >
> >
> >
>
>
> __________________________________________________
> Correo Yahoo!
> Espacio para todos tus mensajes, antivirus y antispam ¡gratis!
> Regístrate ya - http://correo.espanol.yahoo.com/
>

Yeah, I was wondering about that too, Shawn.  That
must be throwing your gait (and skeletal alignment)
out of whack.

So what did the doctor say?

  --- xhawks97 <gparker@...>
escribió:

>
> Congratulations on getting back to the gym. Not sure
> why your knees
> though would point "outward" after doing calf raises
> on a leg press
> machine ??
>
> --- In Hitdigest@yahoogroups.com, "Shawn"
> <desty_1@...> wrote:
> >
> > I'm returning to weight lifting after a 3 year
> layoff.  I've gain
> quite
> > abit of weight (all fat) since then and am in
> pretty bad cardio
> shape.
> > I'm hitting the doctor next week to see if I need
> to take it easy
> or
> > anything I need to avoid; after doing some pretty
> heavy calf
> raises
> > with a leg press machine for several months, my
> knees kinda point
> > outwards instead of pointing straight ahead.
> Anywho, assuming
> that I
> > get the green light, I plan to start off with
> circut training to
> try
> > and get my wind back and get back into proper
> movements before I
> start
> > working on some bigger weights.  Eventally I plan
> to get back into
> my
> > HIT using groups of supersets for pre-fatigue of
> the major
> muscle.
> > I've already starting cleaning up my diet and
> after I get into the
> > swing of things, will start slowly cutting back my
> calories.
> >
>
>
>
>
>
>
>


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

Maybe I've had them all along, but I noticed that when I was trying
PFT about 3-4 years ago I was doing heavy calf raises on the leg
press machine, around 860 lbs or so.  That's above my ability for
normal leg press, so I would have to press with my hands on thighs to
get the weight up, any way I could.  Well one morning I noticed that
my legs would naturally turn outward instead of staying straight,
also I had a sound/feeling of krinkling tin foil in my left knee.  It
doesn't hurt, just doesn't sound or feel good.

--- In Hitdigest@yahoogroups.com, "xhawks97" <gparker@...> wrote:
>
>
> Congratulations on getting back to the gym. Not sure why your knees
> though would point "outward" after doing calf raises on a leg press
> machine ??
>
> --- In Hitdigest@yahoogroups.com, "Shawn" <desty_1@> wrote:
> >
> > I'm returning to weight lifting after a 3 year layoff.  I've gain
> quite
> > abit of weight (all fat) since then and am in pretty bad cardio
> shape.
> > I'm hitting the doctor next week to see if I need to take it easy
> or
> > anything I need to avoid; after doing some pretty heavy calf
> raises
> > with a leg press machine for several months, my knees kinda point
> > outwards instead of pointing straight ahead.  Anywho, assuming
> that I
> > get the green light, I plan to start off with circut training to
> try
> > and get my wind back and get back into proper movements before I
> start
> > working on some bigger weights.  Eventally I plan to get back
into
> my
> > HIT using groups of supersets for pre-fatigue of the major
> muscle.
> > I've already starting cleaning up my diet and after I get into
the
> > swing of things, will start slowly cutting back my calories.
> >
>

Growing Old Gracefully.Interesting Article.

Please Check out my article on How To Grow Old Gracefully, I think
you'll enjoy it, thanks G.W.

http://growingoldgracefully.blogspot.com

Congratulations on getting back to the gym. Not sure why your knees
though would point "outward" after doing calf raises on a leg press
machine ??

--- In Hitdigest@yahoogroups.com, "Shawn" <desty_1@...> wrote:
>
> I'm returning to weight lifting after a 3 year layoff.  I've gain
quite
> abit of weight (all fat) since then and am in pretty bad cardio
shape.
> I'm hitting the doctor next week to see if I need to take it easy
or
> anything I need to avoid; after doing some pretty heavy calf
raises
> with a leg press machine for several months, my knees kinda point
> outwards instead of pointing straight ahead.  Anywho, assuming
that I
> get the green light, I plan to start off with circut training to
try
> and get my wind back and get back into proper movements before I
start
> working on some bigger weights.  Eventally I plan to get back into
my
> HIT using groups of supersets for pre-fatigue of the major
muscle.
> I've already starting cleaning up my diet and after I get into the
> swing of things, will start slowly cutting back my calories.
>

I'm returning to weight lifting after a 3 year layoff.  I've gain quite
abit of weight (all fat) since then and am in pretty bad cardio shape.
I'm hitting the doctor next week to see if I need to take it easy or
anything I need to avoid; after doing some pretty heavy calf raises
with a leg press machine for several months, my knees kinda point
outwards instead of pointing straight ahead.  Anywho, assuming that I
get the green light, I plan to start off with circut training to try
and get my wind back and get back into proper movements before I start
working on some bigger weights.  Eventally I plan to get back into my
HIT using groups of supersets for pre-fatigue of the major muscle.
I've already starting cleaning up my diet and after I get into the
swing of things, will start slowly cutting back my calories.