Newsgroup: it.sport
Titolo: Body building - HEAVY DUTY

HEAVY DUTY. Vorrei sapere cosa ne pensate e soprattutto se avete praticato
questo tipo di allenamento.

 questo tipo di allenamento.
Caro Gianni,
per un breve periodo di tempo (circa 3 mesi e 1/2) mi sono allenato seguendo 
le metodiche del protocollo Heavy Duty (HD) di Mike Mentzer e del High 
Intensity (HIT) di Arthur Jones ed Ellington Darden (questi due sistemi 
differiscono solo per il nome -- questioni di copyright -- e per la quantita' 
di ore di allenamento settimanale consigliato: 3 ore secondo HD e solo 1 ora 
secondo HIT) e devo confessare che anche se i primi tempi ho potuto osservare 
dei risultati stupefacenti (ho guadagnato circa SEI chili di muscoli  e la 
mia circonferenza toracica e' aumentata di otto centimetri in appena 2 
settimane e mezzo!!!) successivamente sono piombato in una condizione "steady 
state" (o "plateau") dalla quale non sono piu' riuscito a smuovermi. 
Mi allenavo tre volte a settimana (riducendo la frequenza a solo due sedute 
ogni sette giorni quando constatavo di non aver recuperato appieno) con una 
scheda per tutto il corpo che prevedeva 1 solo esercizio per gruppo muscolare 
(eccetto le gambe che sollecitavo con 2 esercizi) eseguito per 2 serie di 
minimo 8 e massimo 12 ripetizioni (il punto di Momentaneo Esaurimento 
Muscolare doveva cioe' essere raggiunto in quel target). La mia routine 
iniziava con il "famigerato" quanto efficace SQUAT PESANTE da 20 ripetizioni, 
e devo ammettere che piu' del 90% dei miei risultati siano da attribuire a 
questo BRUTALE esercizio.
In conclusione ti consiglio sicuramente di provare uno di questi due sistemi 
di allenamento, ma di non fidarti ciecamente di loro e di una certa stampa 
"specialistica" che per interessi economici li sbandiera come le *uniche* 
forme di allenamento efficaci con i pesi; anzi, recentemente in America 
numerosi scienziati e ricercatori di Fisiologia dello Sport hanno concluso 
che questo tipo di allenamento e' particolarmente indicato in soggetti alle 
prime esperienze di allenamento, ma che si rivela a lungo andare inefficace 
per raggiungere le massime potenzialita' di sviluppo negli atleti avanzati, 
in quanto si basa solamente sullo sfruttamento dell' *intensita'* rispetto al 
*volume* dell' allenamento invece di combinarli insieme come evidenze 
scientifiche ed esperienze dirette hanno ampiamente dimostrato (un tipo di 
metodologia di allenamento che utilizza questo principio e' il cosiddetto 
"Periodized Training" ).
Sperando di fare una cosa gradita, allego a questo msg, sotto forma di 
attachment, una FAQ in inglese sul metodo HIT.
Per qualsiasi altra domanda, informazione e/o per fare quattro chiacchiere 
sul bodybuilding e sull' allenamento con i pesi in generale, non esitare a 
contattarmi!
Ciao!
Francesco.
PS.
A quando un ng tutto "nostro" ?!
-- 
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*        MEMENTO AUDERE SEMPER        *
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fran...@iol.it
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*  "Mit dem Wissen, nimmt das         *
*   Nichtwissen in gleichem Grade zu; *
*   oder, das Wissen                  *
*   des Nichtwissens."                *
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<BASE HREF="file:///C|/DOCS/WEIGHT~1/HIT_FAQ.HTM">
<HTML>
<HEAD>
<TITLE>The HIT FAQ</TITLE>
</HEAD>
<BODY BACKGROUND="misc/chalk.jpg">
<H1>THE HIT FAQ v1.0</H1>
<P>by Robert E. Spector (<A HREF = "mailto:
rspe...@idirect.com
">
rspe...@idirect.com
</A>)</P>
<HR>
<H4>DISCLAIMER:</H4>
<P>The author of this FAQ has no qualifications in the field of Exercise 
Science, Sports Medicine, etc.   This FAQ is based on research done
by the author, and that provided by certified strength coaches. An attempt 
has been made to <EM>avoid</EM> scientific references in this FAQ, to
make it more of a practical source of information, rather than
theoretical.</P>
<H4>WARNING:</H4>
<P>The routines and techniques described in this FAQ are intended only for 
healthy men and women.  People with health problems should not follow the 
routines without a physician's approval.  Before beginning <EM>any</EM> exercise or dietary program, always consult your doctor.</P>
<H4>ACKNOWLEDGMENT:</H4>
<P>The author wishes to make it clear that the information contained within 
this FAQ is not based on the work of other authors, and certain sections are 
taken ad verbatim.  Nothing in this FAQ is derived by the author himself - 
it is a compilation of the work done by others in the field.</P>
<P>Acknowledgment must especially be made to Matt Brzycki, Strength and 
Conditioning Coach at Princeton University, for playing a major role.</P>
 
<H4>CONTENTS</H4>
<OL>
<LI><A HREF = "#Q10">HIT Basics</A>
<OL>
<LI><A HREF = "#Q11">What is "HIT"?</A></LI>
<LI><A HREF = "#Q12">Literature references on HIT</A></LI>
<LI><A HREF = "#Q13">20 General Guidelines</A></LI>
<LI><A HREF = "#Q14">What are some Sample HIT Workouts?</A></LI>
<LI><A HREF = "#Q15">What Equipment do I Need?</A></LI>
<LI><A HREF = "#Q16">What is "Overtraining" and How to Avoid It?</A></LI>
</OL></LI>
<LI><A HREF = "#Q20">Other Considerations</A>
<OL>
<LI><A HREF = "#Q21">Food and Nutrition</A></LI>
<LI><A HREF = "#Q22">Rest & Sleep</A></LI>
<LI><A HREF = "#Q23">Steroids</A></LI>
</OL></LI>
<LI><A HREF = "#Q30">Advanced HIT</A>
<OL>
<LI><A HREF = "#Q31">Advanced Techniques</A></LI>
<LI><A HREF = "#Q32">Methodology to Determine Your "Optimal" Rep Range</A></LI>
<LI><A HREF = "#Q33">Super Slow (tm) Training</A></LI>
</OL></LI>
<LI><A HREF = "#Q40">HIT anecdotes</A>
<OL>
<LI><A HREF = "#Q41">Who uses HIT?</A></LI>
<LI><A HREF = "#Q42">What are some Specific Examples of what
Athletes use HIT?</A></LI>
<LI><A HREF = "#Q43">A "real life" HIT anecdote</A></LI>
<LI><A HREF = "#Q44">Other HIT anecdotes</A></LI>
</OL></LI>
</OL>
<HR>
<H3><A NAME = "Q10">1. HIT Basics</A></H3>
<P>First, a definition is in order -  what exactly is
<STRONG>intensity</STRONG>?  Intensity has been identified as the
single most crucial factor to success in your training.</P>
<P>Intensity can be defined as the percent of your momentary ability
to perform an exercise.</P>
<P>It has nothing to do with how much resistance you are using, nor what 
percent of your 1 repetition maximum is for a chosen exercise.  It refers to 
the <EM>degree of difficulty</EM> that you experience during the
exercise.  The specific intensity required to produce optimal gains in
strength is unknown at this point.  However, if you are a healthy
person and perform an exercise to the point of momentary muscular
failure (100% intensity), you can be assured that you have attained a
level of intensity that will stimulate growth and strength.</P>
<H4><A NAME = "Q11">1.1 What is "HIT"?</A></H4>
<P>The acronym "HIT" stands for High Intensity Training.</P>
<P>HIT in extremely basic form means organizing your workouts so that they are:
<OL>
<LI><STRONG>Hard</STRONG> - as hard as possible <STRONG>in good
form</STRONG>.</LI>
<LI><STRONG>Brief</STRONG> - 1-3 sets of a few basic exercises
performed in an hour or less.</LI>
<LI><STRONG>Infrequent</STRONG> - No more than three times per week,
often times two, or even one.</LI>
<LI><STRONG>Safe</STRONG> - HIT is intended to not only be the most productive
protocol, but also the safest. One of the fundamental goals of
strength training is to act as injury preventative.</LI>
</OL>
 
<P>In brief form that is the essence of HIT. 
There is nothing complex, or "magical".  HIT has been used successfully
for decades by many athletes, only it wasn't called "HIT".</P>
<P>It must be noted that High Intensity
Training is not a set of principles etched in stone.  It is a disciplined
style of training which is based on the two universally known factors
affecting muscular growth - overload and progression.</P>
<P>The reps should be done in a controlled fashion so tension is
placed on the muscles.  Some use a 2 second count for the concentric
(lifting) phase while others use a 20 second count. The key is
performing <STRONG>quality</STRONG> repetitions to a point of
volitional fatigue.</P>
<P>One set IS productive, although some high intensity advocates sometimes
choose to perform more than one set.  Some people may require additional
sets. As a general rule, with of course some exceptions, one set performed 
in a high intensity manner will provide all the stimulation you need.</P>
<P>Dr. Ken Leistner, had the following quote which is a good synopsis of
what High Intensity Training is all about.</P>
<P>"High-intensity training is going all-out, not almost all out.  It is
taking one set to one's absolute limit, not almost to the limit.  It is
using whatever equipment that is available, not just a machine or group
of machines.  It is not the words of two or three men, but a commitment
to work as hard as possible while in the gym without socializing, resting
excessively between sets, or falling prey to the 'this isn't going to 
work so I'll copy the star' attitude".</P>
<P>When an exercise is performed in the described high intensity manner, one
set usually gives your body optimum strength stimulation.  Multiple sets
of the same exercise are simply not necessary.</P>
<P>Dorian Yates' (1992,1993,1994 Mr. Olympia) trainer, Mike Mentzer,
recommends the following:</P>
<P>"Train intensely, train briefly, and train infrequently - it's valid
and will work for everyone."</P>
<P>Another quote from Mike Mentzer about "copying the star" mindset:</P>
<P>" . . . it is a mistake to point to the 'apparent' success of a couple
dozen top title winners as indubitable proof that a certain training approach
is efficacious.  If one were to look back through the course of their
bodybuilding careers and calculate the hours, months and years of wasted
effort resulting from their blind, nontheoretical volume approach, one would
have to question whether their achievements could properly be termed
successful at all."  Mike Mentzer, IronMan Magazine, March 1994.</P>
<H4><A NAME = "Q12">1.2 Literature References on HIT</A></H4>
<P>It might be beneficial to obtain a
basic textbook on exercise physiology first.  That would help as a
guide to general, well established scientific principles in this
field and can steer you away from the "pseudo-science" that is so
prevalent in this field.</P>
<P>A good textbook is:</P>
<P><CITE>The Physiological Basis of Physical Education and Athletics</CITE>,
3rd edition.  Fox, E.L. & D.K. Mathews. Philadelphia: Saunders College
Publishing (1981)</P>
<P><H4>Specific books on HIT training</H4></P>
<P><CITE>High Intensity Strength Training</CITE>, Dr. Ellington Darden</P>
<P><CITE>High Intensity Bodybuilding</CITE>, Dr. Ellington Darden</P>
<P><CITE>The Nautilus Bodybuilding Book (revised edition)</CITE>,
Dr. Ellington Darden</P>
<P><CITE>Strength Fitness: Physiological Principles and Training
Techniques (expanded 2nd edition)</CITE>, Dr. Wayne Westcott.</P>
<P><CITE>The Mentzer Method to Fitness</CITE>, Mike Mentzer and Ardy
Friedberg.</P>
<P><CITE>A Practical Approach to Strength Training (revised edition)</CITE>,
Matt Brzycki</P>
<P><CITE>The Steroid Alternative</CITE>, Dr. Thomas Pipes<BR>
Note: You will not find this book in a bookstore. To order it you
must contact Dr. Pipes, directly at:</P>
<P>Dr. Thomas V. Pipes<BR>
P.O. Box 258<BR>
Diamond Springs, California 95619</P>
<P>
916-644-4215
 (phone)<BR>
916-626-5560
 (fax)<BR>
Note: I'm told Dr. Pipes couldn't be reached at the above.
I'm currently trying to find out how to reach him.</P>
<BLOCKQUOTE>
<P><EM>A note from the HTMLizer...  Robert Tackett writes:</EM></P>
<BLOCKQUOTE>
<P>I've got the entire U.S. white pages on CD, and his address shows as:</P>
<P>1113 Broad St.<BR>
SN LUIS OBSPO, CA  93401</P>
<P>
805-541-4434
</P>
</BLOCKQUOTE>
</BLOCKQUOTE>
<P><CITE>Bulkbuilding Instructional Guide (BIG)</CITE>, Dr. Ellington
Darden</P>
<P><CITE>High Intensity Home Training</CITE>, Dr. Ellington Darden</P>
<P>For those interested specifically in the Super Slow (tm) protocol:
<CITE>The Ultimate Exercise Protocol: Super Slow (2nd Edition)</CITE>,
Ken Hutchins (mailing address and phone # listed in the section devoted
to Super Slow)</P>
<P>Another interesting book, if you can find it, is
<CITE>Maximum Muscular Fitness:  Strength Training Without
Equipment</CITE>, Dan Riley.</P>
<P>This book is devoted to a technique called <EM>manual
resistance</EM> (or "manuals" for short).  This technique can be used
with a partner, without any equipment, and is regularly used by the
Washington Redskins (of whom Riley is the Strength and Conditioning
Coach) and other athletes.</P>
<P>It can also be used as an <EM>advanced technique</EM> as detailed
in <A HREF = "#Q31">3.1</A>.</P>
<P>Arthur Jones has recently published a book on rehabilitation
entitled, <CITE>The Lumbar Spine, the Cervical Spine, and the
Knee.</CITE></P>
<P>A <EM>free</EM> copy of this book can be obtained by any clinicians
by writing to:</P>
<P>MedX Corporation<BR>
1401 NE 77th St.<BR>
Ocala, Fl 34479</P>
<P>Note: You obviously don't need to buy ALL of these books.  Not only
that but some of these are very difficult to find.  The most widely
available are books by Dr. Ellington Darden.  You won't go wrong on
those.  Admittedly, they have become commercialized over the years,
but they still put things in a simple to understand, concise manner.
IMHO, <CITE>High Intensity Strength Training</CITE>, by Darden, is a
great book, and perhaps his best to date.</P>
<P>It is very complete in that it covers the history of 
strength training, the rationale, exercise selection, routines, and
a case study.</P>
<P>There aren't any books out by Dr. Ken Leistner, but if you have any
old IronMan magazines (circa late '80s and back) he has written some
excellent columns in "The Steel Tip".  Excellent advice not just for
powerlifters, but anyone who wants to improve their strength. Leistner is 
also a regular writer for The H.I.T. Newsletter.</P>
<P>Stuart McRobert has also written some excellent common sense articles
in past issues of IronMan.</P>
<P>McRobert is the publisher of the "Hardgainer" newsletter.  There is also a
<A HREF = "hardgainer.faq.html">hardgainer FAQ</A> available with some of
McRobert's advice posted on the <A HREF = "news:misc.fitness">misc.fitness</A>
newsgroup.</P>
<P>As well, you can subscribe to The H.I.T. Newsletter.  The regular 
contributing authors have included/include:</P>
<UL>
<LI>Dr. Ken Leistner</LI>
<LI>Dr. Ted Lambrinides</LI>
<LI>Matt Brzycki, Strength and Conditioning Coach, Princeton University</LI>
<LI>Ken Mannie, Strength and Conditioning Coach, The University of Toledo</LI>
<LI>Dr. Thomas V. Pipes, American College of Sports Science</LI>
<LI>Dr. Joseph Horrigan, President of the Soft Tissue Centre</LI>
<LI>Dr. Wayne Westcott, Fitness Director, South Shore YMCA</LI>
</UL>
<P>...as well as numerous other strength coaches, researchers.</P>
<P>The phone number is 
1-800-543-1123
.   If this number cannot be reached
from your area, try 
513-221-2600
.</P>
<P>The mailing address is:</P>
<P>H.I.T.<BR>
P.O. Box 19446<BR>
Cincinnati, Ohio 45219</P>
<H4><A NAME = "Q13">1.3 20 General Guidelines to HIT</A></H4>
<P>There are many variations among HIT advocates, but there is one overriding
commonality.  They all espouse <STRONG>brief</STRONG>, <STRONG>hard</STRONG> work done <STRONG>infrequently</STRONG>.</P>
<P>When you're in the gym you want to focus your energies on only performing
work that is productive, i.e., growth producing.  In good form, you push
yourself as far as you can go on every set.  Now, by training this way you
simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do
in the muscle mags.</P>
<P>HIT can be summed up in the following GENERAL guidelines.  
These guidelines - or ones very similar - have formed the basis of strength
training programs for years:</P>
<P><STRONG>1. Train with a high level of intensity.</STRONG></P>
<P>Intensity is defined as "a percentage of momentary ability".  In other
words, intensity relates to the degree of "inroad" or muscular fatigue, made
into muscle at any given instant.</P>
<P>Research, going back almost 100 years now to studies done by German
scientists, has conclusively shown that intensity is the <EM>single most
important factor</EM> in obtaining results from strength training.</P>
<P>It has been shown that the harder that you train (intensity), the greater
the adaptive response.</P>
<P>A high level of intensity is characterized by performing an exercise
to the point of concentric (positive) muscular failure, i.e., you've exhausted
your muscles to the extent that the weight cannot be moved
for any more repetitions.</P>
<P>Failure to reach a desirable level of intensity - or muscular fatigue - 
will result in little or no gains in functional strength or muscular size as
low intensity workouts do very little or nothing in the way of stimulating
muscle size/strength.    Evidence for this "threshold" is suggested in the 
literature by the <EM>overload principle</EM> (Enoka, 1988; Fox and
Mathews, 1981; Hochschuler, Cotler and Guyer, 1993; Jones, 1988;
Wilmore 1982).</P>
<P><STRONG>2.  Follow the "double progression" technique in regards to
repetitions and weight.</STRONG></P>
<P>For a muscle to increase in size and strength
it must be forced to do <EM>progressively harder work</EM>.</P>
<P>Your muscles must be overloaded with a workload that is increased steadily
and systematically throughout the course of your program.  This is often
referred to as <EM>progressive overload</EM>.</P>
<P>Therefore every time you work out you should attempt to increase
either the weight you use or the repetitions you perform relative
to your previous workout.  This can be viewed as a "double progressive"
technique (resistance and repetitions).  Challenging your muscles in
this manner will force them to adapt to the imposed demands (or
stress).</P>
<P>Each time you attain the maximum number of repetitions, you should
increase the resistance for your next workout.  Progression
need not be in dramatic leaps and bounds, although this
can happen.  The point to remember is that the weight must always be 
challenging.  The resistance should be increased in an amount that
you are comfortable with.</P>
<P>A sidebar on <STRONG>progression</STRONG>:</P>
<P>There has often been the debate of whether to train for "size" or
"strength".  There is no difference in training methodology.  Training
for size leads to strength increases.  Training for strength leads to
size increases (although it does not necessarily follow the % increase in one 
attribute will be equal to the % increase in the other).</P>
<P>The following two quotes illustrate:</P>
<P>Arthur Jones is the creator of the Nautilus line of equipment, current
owner of Med-X, and considered by many to be the "father" of HIT.  Jones has
stated that, with barbell curls as the example when it is possible
for a trainee to curl 200 lbs in good form <EM>without</EM> body swing, "then
his arms will be as large as they need to be for any possible purpose
connected with any sport just short of wrestling bears".</P>
<P>Dr. Ken Leistner:</P>
<BLOCKQUOTE><P>"I am fond of telling doubting trainees that it's just a matter
of always adding weight to the bar, adding another repetition, If you could
get to the point where you're squatting 400 lbs for 20 reps, stiff-legged
deadlifting 400 lbs for 15 reps, curling 200 for 10 reps, pressing 200
for 10 reps, doing 10 dips with 300 lbs around your waist, and chinning
with 100 pounds, don't you think you would be big - I mean awfully big?
And strong?  Obviously!"</P></BLOCKQUOTE>
<P>That sums up progression pretty well.</P>
<P><STRONG>3.  Perform 1 to 3 sets of each exercise.</STRONG></P>
<P>In order for a muscle to increase in size/strength it must be
fatigued or <EM>overloaded</EM> in order for an adaptive response to occur.
It really doesn't matter whether you fatigue your muscles in one set
or several sets - as long as your muscles experience a certain level
of exhaustion.</P>
<P>When performing multiple sets, the cumulative effect
of each successive set makes deeper inroads into your muscle thereby creating
muscular fatigue; when performing a single set to failure, the cumulative 
effect of each successive repetition makes deeper inroads into your muscle
thereby creating muscular fatigue.  Numerous research studies have shown
that there are <EM>no</EM> significant differences when performing either one,
two or three sets of an exercise, provided, of course, that one is done with an
appropriate level of intensity (i.e. to the point of concentric muscular
failure).</P>
<P>However, as there are <EM>always</EM> exceptions to the rule.  But,
as a general guideline the vast majority of people will never need more than
1-3 sets.</P>
 
<P><STRONG>4.  Reach concentric muscular failure within a prescribed number
of repetitions.</STRONG></P>
<P>As stated above, research shows that our level of intensity is the most 
important factor in determining your results from strength training - the 
HARDER you train, the BETTER your response.</P>
<P>As muscle hypertrophy is an adaptive response by
the body to stress, you should always strive to go as far as you can
go on that "impossible" rep.  Every centimeter 
matters.  Your "impossible" rep should last between 10-15 seconds.  One
could even call this an "isometric rep".</P>
<P>Regarding the question of partials, i.e., performing as many
partial positive reps as possible after the last complete repetition
is performed, the general consensus is not to perform them.  After
performing the "isometric" rep, it's not likely you'll have any
positive strength reserved for doing this anyway.</P>
<P>If concentric muscular failure occurs before you
reach the lower level of the repetition range, the weight is too heavy
and should be reduced for your next workout.  If the upper level of
the repetition range is exceeded before you experience muscular
exhaustion, the weight is too light and should be increased for your
next workout by five percent or less.</P>
<P>If you're just beginning an exercise program, or if you change the
exercises in your routine, it may take several workouts before you
find a challenging weight.  Simply continue to make
progressions in the resistance as needed.</P>
<P>Repetition ranges differ from bodypart to bodypart, and the 
recommendation schemes vary according to what source you refer to.</P>
<P>The most important thing to remember here is that it the <EM>number</EM> of 
repetitions isn't the key factor - <EM>time</EM> is.  One can perform a set of
10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds.</P>
<P>The <EM>general</EM> recommendation is 8-12 repetitions But this can
vary from individual to individual, and from bodypart to bodypart.  In many 
cases people have been known to benefit from higher reps for their lower
body (12-15), while lower reps for the upper body (6-8).</P>
<P>So how many seconds per repetition?  The general guideline is a 6 second 
repetition consisting of a 2 second lifting (concentric) phase, followed by 
a 4 second lowering (eccentric) phase.  The emphasis is placed on the 
lowering, or negative, as research has shown this to be the most productive 
part of the rep.</P>
<P>The lowering of the weight should also be
emphasized because it makes the exercise more efficient: the same
muscles that are used to raise the weight concentrically are also used
to lower it eccentrically.  The only difference is that when you raise
a weight, your muscles are shortening against tension and when you
lower a weight, your muscles are lengthening against tension.  So, by
emphasizing the lowering of the weight, each repetition becomes more
efficient and each set becomes more productive.  Because a muscle under
tension lengthens as you lower it, lowering the weight in a controlled
manner also ensures that the exercised muscle is being stretched
properly and safely.</P>
<P>Thus in a 8-12 rep scheme with the above guidelines, each set should take
you between 48-72 seconds until you reach concentric muscular failure.</P>
<P>However, there are methodologies that have been employed which have been 
used to find your "optimal" repetition, or more correctly again, timeframe 
for a set.  Please see <A HREF = "#Q32">3.2</A> for details.</P>
<P><STRONG>5.  Work to concentric (positive) muscular failure in each
set.</STRONG></P>
<P>If concentric muscular failure occurs before you
reach the lower level of the repetition range, the weight is too heavy
and should be reduced for your next workout.  If the upper level of
the repetition range is exceeded before you experience muscular
exhaustion, the weight is too light and should be increased for your
next workout by five percent or less.</P>
<P>If you're just beginning an exercise program, or if you change the
exercises in your routine, it may take several workouts before you
find a challenging weight.  You can't avoid that.  Simply continue to make
progressions in the resistance as needed.</P>
<P><STRONG>6.  Perform each repetition with proper form.</STRONG></P>
<P>This one I can't stress enough as it's such a common mistake, especially
among young trainees.</P>
<P>A repetition should be performed by raising and lowering the weight
in a deliberate, <STRONG>controlled</STRONG> manner.  "Explosive"
lifting is not only non-productive, but also
<STRONG>dangerous</STRONG>.</P>
<P>This is one of the issues that is stressed most by HIT advocates.  Anytime,
<STRONG>anyone</STRONG>, be they Mr. Universe, or whomever, tells you to move
a weight fast, in an "explosive" style just walk away.</P>
<P>That person is a fool.</P>
<P>Remember one thing - free advice is worth what you pay for it.  And many
times in this field advice that you pay for is worth about the same.</P>
<P>Sidebar on Safety</P>
<P>Here's an excerpt from a letter from Dan Riley, Strength and Conditioning
Coach of the Washington Redskins to the National Collegiate Athletic
Association (NCAA) dated May 6, 1994. Incidentally, Riley is considered
by other HIT strength coaches to be the best HIT strength coach there is.
He's HIGHLY respected and because of his efforts and accomplishments, he's a
role model for many coaches and has helped usher in the "next generation"
of strength coaches:</P>
<P>"There are many philosophical approaches a conditioning coach can use to
obtain the same results.  We all have our 'way of getting it done.'  
However when one approach places the athlete in a more potentially dangerous
training environment, I will always select the safest avenue available.
I would strongly urge you to evaluate the literature and unbiased experts
available in several areas.  Areas of concern I have include practices in
the area of nutrition and supplementation, explosive training, plyometrics,
max rep training, speed acquisition, and skill transfer."</P>
<P>The general guideline time for a rep is as stated above, 6 seconds in
length - two seconds up, four down.  Two seconds may not seem like alot of
time, but when you're lifting a weight it is.  Try having you're training
partner say "one-thousand, two-thousand" as you lift.</P>
<P>Many people are surprised that they actually lift the weight much faster
than this.</P>
<P><STRONG>avoid</STRONG> explosive, ballistic movements at all
costs. Lifting a weight "faster" does NOT make you more "explosive".
No matter what type of training style you do, you simply cannot bypass
the slow-twitch muscle fibers (Type I) and activate the fast-twitch
(Type II) fibers.  Muscle fibers are recruited in order of size
according to the Size Principle Of Recruitment.</P>
<P>One can get mired in endless debates about the "exact" or "optimal" rep
speed.  There is a great deal of controversy surrounding this issue.  Just
how slow should a rep be?  In truth, nobody knows the answer.</P>
<P>However the best general guideline is widely accepted to be the
following:</P>
<P>Lift the weight <STRONG>under control</STRONG> and try to reduce
the amount of momentum.  If in doubt, move <STRONG>slower,
never</STRONG> faster.  Train with a partner who can reinforce proper
form.  It is easy to perform a rep "too fast", but rarely do you see a
person performing a rep "too slow".</P>
<P><STRONG>7. Use a full range of motion.</STRONG></P>
<P>Perform the rep at the greatest possible range
of motion that safety allows - from a position of full stretch to a
position of full muscular contraction and back to a position of full
stretch.  Exercising throughout a full range of motion will has been
shown by studies (Project Total Conditioning, done at the U.S. Military 
Academy) to increase your <STRONG>flexibility</STRONG>
which reduces your potential for injury which is one of the goals of
HIT - <STRONG>injury prevention</STRONG>.</P>
<P>Using a full range of motion ensures that you are exercising
your entire muscle - not just a portion of it - thereby making the
movement more productive and thus greater growth stimulation.
Studies have shown that full-range exercise is necessary for a full-range
effect, i.e., performing an exercise through a limited range of motion,
for e.g. the middle portion of a leg extension, will result in a strength 
increase largely in that range of movement.  Studies with individuals who 
have used this style of training for an extensive period of time have found 
that they are weaker in the range of motion not worked, e.g., in leg 
extensions if done as stated above will result in noticeable weakness in
the contracted position.</P>
<P><STRONG>8.  Train for no more than one hour per workout.</STRONG></P>
<P>If you are training with a high level of intensity, more than one hour is
counterproductive as it increases the probability of overtraining due
to a catabolic hormone called cortisol.  Overtraining, next to injury,
is your worst enemy.  Avoid it like the plague.  Symptoms of overtraining,
and some tips on avoiding it are listed in I) v).</P>
<P>In addition, the faster you can complete your workout, given the same amount
of sets performed, the <STRONG>better conditioning</STRONG> obtained.</P>
<P><STRONG>9.  Move quickly between sets.</STRONG></P>
<P>The transition time between each set varies with your level of
conditioning.  You should proceed from one exercise to the next as soon
as you catch your breath or feel that you can produce a maximal level
of effort.  After an initial period of adjustment, you should be able
to recover adequately within 1 to 3 minutes.  Training with a minimal
amount of recovery time between exercises will elicit a metabolic
conditioning effect that cannot be approached by traditional multiple
set programs, as was shown by the West Point study.</P>
<P><STRONG>10.  Exercise the major muscle groups first.</STRONG></P>
<P>The emphasis of your exercises should be your major muscle groups
(i.e. your hips, legs and upper torso).  You should select any exercises that
you prefer in order to train those bodyparts.  It is recommended that
lower body work be done first, as it is more taxing.  This is not always
the case, as a technique for bringing up a lagging bodypart is to work
it first in your routine, but it is a general outline.</P>
<P>Exercises like the full squat, when properly performed until failure are the
most difficult  exercises there are, as any experienced lifter will tell you.
That's what also makes them the most productive.  Remember, make your
exercises harder, not easier, and your results will be in proportion to effort
exerted.</P>
<P>Since the major muscle groups store the highest levels of glycogen, we
want to tap these fuel sources first to get the glucose flowing.
A secondary reasoning is to raise the lactic acid level and therefore lower
blood pH.  By lowering muscle and blood pH we lessen the amount of work
the remaining muscle groups must do to stimulate growth.  The advantages
of this are that less work means less glucose is utilized and the risk of
tapping into our protein reserves (catabolism) is reduced.</P>
<P>It is especially important to avoid (unless you are using a specialized
routine) exercising your arms before exercising
your upper torso.  Multiple joint (or compound) movements done for your
upper body require the use of your arms to assist the movement.  Your
arms are the "weak link" in the exercise because they are smaller.  So,
if you fatigue your arms first, you will weaken an already weak link,
thereby limiting the workload placed on the muscles of your upper torso.</P>
<P>Similarly, your quadriceps and hamstrings are the weak link when performing
exercises for your hips and glutes.  Thus *some* authorities recommend 
avoiding training these muscles, i.e., avoid leg extensions and hamstring
curls, before performing a compound, multiple-joint exercise for
your lower body, like the squat or leg press.</P>
<P><STRONG>11.  Do not split your routine - do not work your body on
successive days.</STRONG></P>
<P>Many bodybuilders practice a split routine.  The reasoning is that 
training their upper body on one day and lower body on the next day allows
them additional time to work each muscle group "harder". HIT advocates
fervently believe that this is NOT the case.</P>
<P>First, split routines lead you to believe that <EM>more</EM> exercise is
better exercise.  Remember HARDER exercise is better.  And if you train harder
you MUST train briefer, not longer.  You cannot train hard for a long period
of time. Thus, out of physiologic necessity, people who use a split routine
have to reduce the intensity of their exercise which leads to less growth
stimulation.</P>
<P>Second, split routines use up more of your valuable RECOVERY ABILITY.
Recovery is the chemistry that is necessary inside your body for the
adaptive response to occur. Thus split routines can lead to your worst
enemy again - overtraining.</P>
<P><STRONG>12. Get ample rest after each training session.</STRONG></P>
<P>Believe it or not, your muscles <STRONG>don't</STRONG> get stronger
while you work out.  Your muscles get stronger while you recover from
your workout.  After high intensity training your muscle tissue is
broken down (although that's a very basic way of describing it) 
and the recovery process allows your muscle time to rebuild itself.</P>
<P>There are definitely individual variations in recovery ability.  However,
a period of about 48 to 72 hours is usually prescribed for 
recovery sufficiently from a strength workout.  It is the feeling of
some HIT advocates that muscle will begin to atrophy after 96 hours of
high intensity exercise, although this is disputed by other authorities, who 
feel that the frequency of workouts can be decreased further.  One strength 
training workout <STRONG>per week</STRONG>, is not unheard of,
although this works best for those who have attained an advanced level
of development <STRONG>relative to themselves</STRONG>, i.e., have
increased their strength by 200-300% relative to their untrained
strength.</P>
<P>It is generally said a period of at least
48 hours is also required to replenish your depleted carbohydrate
stores.  Therefore, it is suggested that you strength train 2 to 3
times per week on nonconsecutive days (e.g. Monday, Wednesday and
Friday).</P>
<P><STRONG>13. Take periodic layoffs.</STRONG></P>
<P>What is "Periodization"?  Periodization is not a set routine, but a 
<STRONG>philosophy</STRONG> or method to vary the volume and intensity
of training to optimize training adaptions by avoiding
overtraining.</P>
<P>HIT is also a philosophy.  HIT advocates frequently make mention to the 
importance to changing the exercises performed, order of exercises, 
frequency of training and the set/rep combinations.  Thus to say that
HIT is "one set of 8-12 repetitions" is simply erroneous.</P>
<P>HIT does advocate a form of "periodization".  But it is not the 1RM-based,
pre-planned workouts of the traditional theoretical models with the
different "phases" of your "cycle".  Not to say that these models
don't "work".</P>
<P>They do.  This is an important thing to understand - ANY training system
that applies the techniques of <STRONG>overload</STRONG> and
<STRONG>progression</STRONG> will "work".  HIT advocates feel that
there are some definite shortcomings to periodization models - too
much time is spent training submaximally for one thing.</P>
<P>One of the objectives of using a "periodization" program is to "cycle the 
intensity" to prevent overtraining.  The school of thought on HIT does
not believe in this concept of "intensity cycling".</P>
<P>The real culprit of overtraining of overtraining is...overtraining, i.e., 
training too <STRONG>frequently</STRONG>.</P>
<P>To prevent overtraining the cure is rest, or a reduction in training.  Train
2-3 times/week intensely (generally).</P>
<P>If one is training three times a week and does not
feel recovered or one is not making progress, try training two times a week.
I hope this answers the question of "when" do you go from being
a "beginner" to an "intermediate". That's the best answer I can think of.</P>
<P>Train hard for 6-8 weeks and take a week off of strength training.  A week
away from training can help <STRONG>tremendously</STRONG> both
physiologically and psychologically.</P>
<P>After a week off, gradually start on a new routine.  A new routine could
mean: staying with the same exercises, but changing the order; choosing
new exercises.  Variety is the spice of life.  You can call this "cycling
your workouts" or "periodization".  It's the same thing.</P>
<P>Ten days off might be even better.
Two weekends of rest can do tremendous things for your recovery ability,
motivation, and future progress. A full 10 day layoff from training is 
recommended every six months.</P>
<P>This is probably one of the hardest things for a trainee to do, and another
factor, IMO why people don't get the results they aspire for.  It is EXTREMELY
difficult IMO for many people to take layoffs from training.  The fear is 
that "my muscles will atrophy" or something to that effect.  That simply isn't
the case.</P>
<P>Even if you do lose a little muscle, it is FAR EASIER to REGAIN muscle mass
than to gain it the first time.</P>
<P>Sidebar</P>
<P>It is important to understand that progressive resistance exercise with
single set training causes beneficial morphological (muscle) changes.  If
it is the goal of the trainee to improve his/her 1 REP MAX (1RM) on the squat
or bench press, then ADDITIONAL SETS ARE REQUIRED to train the specific
neural pathways for success in those lifts.</P>
<P>The majority of the strength training literature to date has NOT
shown a conclusive difference between multiple set programs and single
set programs relative to changes in LEAN BODY MASS.</P>
<P>Varied set/rep training systems produce increases in muscle mass and 
strength.  Single set training also produces increases in muscle mass and
strength.  How one defines and utilizes STRENGTH will ultimately influence
their training protocol.</P>
<P>This FAQ is NOT intended for those who are seeking to improve specifically
their 1RM, i.e., competitive powerlifters.  This FAQ is intended for those
who are concerned with inducing changes in body composition - increases in
muscle mass and maintenance or reduction in fat tissue. </P>
<P><STRONG>14. As you get stronger decrease the frequency of workouts 
and/or amount of sets.</STRONG></P>
<P>Exercise physiologists have found that your strength increases
disproportionately to your recovery ability.</P>
<P>Thus the stronger you get the LESS high intensity exercise you can
tolerate.  Some authorities, such as Dr. Ellington Darden, mention a
"300/50%" ratio of strength to recovery ability potential.  Thus in
theory, the average trainee has the potential to increase his
untrained strength by a factor of 4, but his recovery ability will
only increase by a factor of 1.5.</P>
<P>The GENERAL recommendations for number of sets/workout are as follows:</P>
<PRE>
Beginning level:  	16-20 sets
Intermediate level:	12-15 sets
Advanced level:		 8-12 sets
</PRE>
<P>Of course you may require more or most likely can benefit from
less, but this is a good general outline.</P>
<P>As for frequency of training general recommendations are as follows:</P>
<PRE>
Beginning level:	3 times/week (full body)
Intermediate:		2 times/week (full body) 
Advanced:		1 time/5 days or twice every ten days (full body)
</PRE>
<P>As the general rule of thumb for aerobic conditioning, is training 2-3 
times/week, if you are at the intermediate to advanced level perform some 
form of aerobic exercise one other day/week.</P>
<P>Training three times a week is the general
recommendation given for increasing cardiovascular endurance.   If your 
strength training sessions are performed in a manner such that your heart
rate is maintained at the target level for your age (by keeping the rest
between sets as short as possible; 1-3 minutes is recommended), then your
strength training sessions "count" as part of your aerobic
conditioning.</P>
<P>If your strength has increased to the level where you are training less
than 3 times/week, additional aerobic exercise can be done for conditioning
purposes.</P>
<P><STRONG>15.  Use high intensity techniques sparingly.</STRONG></P>
<P>Too many people make the mistake of using advanced techniques like those
mentioned below too often, which quickly leads to overtraining.  Another reason
why people IMO "fail" using HIT.</P>
<P>Use these techniques to bring up a lagging bodypart, and use
them <STRONG>infrequently</STRONG>.  The following are
some of the advanced high intensity techniques. Descriptions
are provided later in this FAQ:</P>
<OL>
<LI>Breakdowns.</LI>
<LI>Super-slow reps.</LI>
<LI>Pre-exhaustion.</LI>
<LI>Negatives.</LI>
<LI>1 1/4 reps.</LI>
</OL>
<P>The above techniques should as I said before be used
<STRONG>infrequently</STRONG>. Do not perform them
<STRONG>every</STRONG> workout as many bodybuilders do.  It's very
easy to overtrain using these techniques.  Use them for specific
bodyparts that are lagging behind the rest of your body.  This is so
important to remember.  You should train to positive failure on all
your sets.  But going <STRONG>beyond</STRONG> positive failure is
extremely taxing on the body.  So use these techniques sparingly, or
you'll end up overtrained.</P>
<P>For descriptions of these techniques see the <A HREF = "Q31">section
in Advanced HIT, section 1</A>.</P>
<P><STRONG>16.  PERFORM A PROPER WARM-UP AND COOL-DOWN</STRONG></P>
<P>Warming up is a safeguard against injury.  The change to higher 
temperature also augments speed of movement and power potential.</P>
<P>Almost any sequence of light calisthenic movements can be used as a
general warm-up preceding a high intensity training session.  Suggested
movements include head rotation, side bend, trunk twist, bodweight-only
squat, and stationary cycling.  Doing each movement for a minute or so
will be sufficient.  Specific warming up for each bodypart occurs during the 
first few repetitions of your set.  Thus, a "warm-up set" is usually not
deemed to be necessary.</P>
<P>Cooling down after your workout is also important.  This prevents blood
from pooling in your exercised muscles.  After your last exercise, cool
down by walking around the workout area, getting a drink of water, and
doing some easy movements, like moving your arms in slow circles.  Continue 
these easy movements for four or five minutes or until your breathing has 
returned to normal and your heart rate has slowed.</P>
<P><STRONG>17.  KEEP ACCURATE TRAINING RECORDS</STRONG></P>
<P>Training recors are a way to measure your progress..  It is important that 
you keep an up-to-date, written record of each exercise that you perform 
during every workout.  In the organization of your workout chart, you will 
need to make not of the following factors: date, exercises, order of
exercises, seat position (if applicable), resistance, repetitions, sets, 
overall training time, and any other specifics such as bodyweight, time of 
day, outside temperature, and aches and pains that may affect your 
performance.</P>
<P>As you review your progress from month to month, the accuracy of these 
training records will prove to be invaluable in providing you with 
problem-solving information.</P>
<P>The strength of a muscle is the best measure of progress.  This is best 
measured, not by seeing how much you can lift ONCE, but by seeing how much 
you can lift for your prescribed number of repetitions, e.g., 10 reps, in
good form.  Why shouldn't you peform maximum single repetitions as a 
measure of strength?  In short, because they are DANGEROUS.</P>
<P>Attempting a 1RM with heavy weights can place an inordinate amount
of stress on the muscles, bones and connective tissues.  An injury
occurs when the stress exceeds the tensile strength of the structural
components.  Additionally, a 1RM attempt tends to increase blood
pressure beyond that which is normally encountered when using
submaximal weights.</P>
<P>Another concern is that a 1RM lift is a highly specialized skill that 
requires a great deal of technique.</P>
<P>Now there is another way to predict your 1RM max - from reps to failure, 
using what has been called the "Brzycki Formula" (created by Matt
Brzycki).</P>
<P>The following is the formula:</P>
<P>Predicted 1RM= Weight Lifted/(1.0278 - .0278X)</P>
<P>where X= the number of reps performed.</P>
<P>This formula is based on noted near linear relationship between the number 
of reps to failure and the percentage of maximum load.  It appears as if the
relationship is not quite linear beyond about 10 reps.  Therefore, this 
formula is only valid for predicting a 1RM when the number of reps to 
failure is less than 10.  If the reps exceed about 10, then the test becomes 
less accurate.  So if what you have determined as your "optimal" rep scheme 
based on section III) i) is greater than 10, than this test becomes less
accurate.</P>
<P><STRONG>18.  GET A GOOD TRAINING PARTNER</STRONG></P>
<P>A good training partner will help you <EM>immensely</EM>.   You can
then push each other one at a time through hard workouts.  Once you've
trained together for a length of time, you will know each other well
enough to organize productive training sessions.  Having a training
partner will allow you to go to failure without fear of "dropping the
weight" on exercises such as the bench press.</P>
<P>A good partner will also monitor your form and give you feedback.  
A partner will also be useful when you need assistance in using advanced
techniques such as negatives, breakdowns, manuals etc.,  mentioned later
in this FAQ.</P>
<P>19.  DON'T TRY TO MIMIC A SPORTS SKILL IN THE WEIGHTROOM</P>
<P>Strength training should be GENERAL and requires HEAVY RESISTANCE</P>
<P>Skill training should be SPECIFIC and requires NO ADDED RESISTANCE.</P>
<P>Do not try to mimic a certain sports skill in the weight room in an attempt 
to improve performance in that particular sport.  A common example is the 
use of power cleans.  Power cleans have been touted by some parties as being 
specific to an incredibly wide range of skills from the breast stroke to the 
golf swing to the shot put.  It's absolutely impossible for one movement to 
be identical to such a broad group of differing skills.  The PRINCIPLE OF
SPECIFICITY states that an activity must be specific to an intended skill in 
order for maximal improvement - or carryover - to occur.  Specific means 
exact or identical, not similar or just like.  So, performing power cleans 
may be just like driving towards the basket, but the truth is that power 
cleans will only help you get better at doing power cleans and lunges will 
only help you get better at doing lunges.</P>
<P>There is NO exercise done in the weight room - with barbells or machines -
that will expedite the learning of sports skills.  Skill training and 
conditioning is SPECIFIC to a sport, but strength training is GENERAL.</P>
<P>Strength training, as well as most other conditioning movements, should 
differ from skill practice as much as possible in content, meaning, form, 
method of execution, and environment.</P>
<P>If you want to perform better at a certain sport for example like 
basketball, EMPHASIZE those muscles involved in basketball, specifically
the buttocks, thighs, calves, back, shoulders, arms, and lower back, in
your training.</P>
<P>To improve the skill component simply keep PRACTISING the skill, such as 
shooting the basketball, or doing layups.</P>
<P>20.  AVOID ORTHOPAEDICALLY UNSOUND MOVEMENTS</P>
<P>Scientific, athletic and rehabilitative professionals have questioned
certain exercises and drills - such as power cleans, snatches and 
plyometrics - in terms of being safe for years.  The potential for 
injury from most of the movements practised by competitive weightlifters is 
positively enormous.  When performing such exercises, the muscoskeletal 
system is exposed to repetitive trauma and extreme biomechanical loading.</P>
<P>The sport of weightlifting carries a certain degree of risk.  Competitive 
weightlifters accept those risks as being part of the sport.  However, 
athletes who aren't competitive weightlifters shouldn't have to assume such 
an unreasonable risk of injury.  Therefore, for reasons of safety, movements 
done by competitive weightlifters should only be performed by competitive 
weightlifters, and only because it relates to their sport.</P>
<H4><A NAME = "Q14">1.4 What are some Sample HIT
Workouts?</A></H4>
<P>Don't be misled by the brevity or simplicity of a program that calls
for one set of an exercise done with a high level of intensity.  An
exercise performed with a high level of intensity can be very
productive and effective.  In fact, University of Toledo Strength
Coach Ken Mannie has stated that HIT is "the most productive, most
efficient and without a doubt, the most demanding form of strength
training known to man [and woman]."</P>
<P>A typical HIT routine for the beginner to intermediate level:</P>
<OL>
<LI>Leg press</LI>
<LI>Leg extension</LI>
<LI>Leg curl</LI>
<LI>Full Squat</LI>
<LI>Pullover (preferably a machine version, such as Nautilus.)</LI>
<LI>Overhead Press</LI>
<LI>Bent-over Row</LI>
<LI>Bench Press</LI>
<LI>Biceps Curl</LI>
<LI>Triceps Extension</LI>
<LI>Regular Chin-up</LI>
<LI>Parallel Dip</LI>
<LI>Calf Raise</LI>
<LI>Abdominal Crunches</LI>
</OL>
<P>Note the above are done for ONLY ONE SET.</P>
<P>Another routine, suggested by Dr. Ken Leistner:</P>
<OL>
<LI>Full Squats - 15-20 reps</LI>
<LI>Pullovers - 10 reps</LI>
<LI>Standing Overhead Presses - 10 reps</LI>
<LI>Chins - 10 reps</LI>
<LI>Dips - 12 reps</LI>
<LI>Barbell Curls - 10 reps</LI>
<LI>Shrugs - 15 reps</LI>
<LI>Stiff-Legged Deadlifts - 15 reps</LI>
</OL>
<P>How many sets of each exercise in this routine?  One.  Two.
Certainly never more than three, and if you are working properly according
to Leistner, one set of most of these exercises should be more than enough
for anyone.</P>
<P>The following routine is very brief, but extremely productive when executed
properly.  This routine consists of two training days/week 
and slightly different exercises on each day:</P>
<PRE>
Day One					        Day Two
------------				        -------
1. Deadlift (with a Trap Bar if available)	1. Squat
2. Leg Press					2. Bench Press
3. Overhead Press				3. Rowing (Dumbbell or Machine)
4. Shrug					4. Dumbbell Overhead Press
5. Close Grip Pulldown to the Chest		5. Triceps Pressdown
Both days also include the following exercises:
6. Standing Calf Raise
7. Reverse Curls  (with a Thick Bar if you can find one)
8. Abdominal Crunches
</PRE>
<P>Remember <STRONG>only one set</STRONG>.  This routine is very low
volume, but the intensity of the program is so high that little else
can be done productively.  You don't perform any negatives, 1 1/4s
etc.  The squat and deadlift are performed with as heavy as weight
possible for a relatively high amount of reps - 12-20.  You push
yourself as hard as you can, maintaining good form all the time 
to failure.  If done properly this is an extremely productive program.
Stuart McRobert also describes the high-rep "breathing" squat, which you
simply <STRONG>cannot</STRONG> perform more than one set of (and trust
me there's no way you would want to).  It's tough to describe this
type of training, one has to see it to believe it.</P>
<P>Incidentally, this is almost identical to the routine Dr. Ken Leistner has
put his trainees like Greg Roman on.  Greg Roman is a 5'8", 235 lb noseguard
for John Carroll University.  In the article I have he is performing Trap
Bar Deadlifts with 445 lbs - for over 20 reps.  As far as rep speed goes
for high repetition work that Leistner recommends, it is a 1-2 second 
raising, and a 1-2 second lowering.  Thus a 20 rep squat would most likely
be within the period of time where the anaerobic component of the energy
cycle is greatest.  </P>
<P>This is just an example.  The important point is that it is a full
body workout, brief, and centered around the major growth producing
exercises like the full squat, chin, dip, bench, etc.  That's a pretty
routine for just about anybody.  Of course you can substitute other
exercises in, but try and keep the "big" exercises in there.  You
might want to alternate the full squat with the deadlift which is
another very productive exercise.</P>
<P>There are also routines to emphasize a lagging bodypart.  But these should
not be performed until you have built a solid foundation first and advanced
to the intermediate level.    If done <EM>properly</EM> (i.e., to failure and
<STRONG>in good form</STRONG>) this is one of the most growth
producing workouts you can ever do for your arms.</P>
<P>Try one workout and see what happens:</P>
<OL>
<LI>One-repetition chin-up (30 seconds up, 30 seconds down) immediately 
    followed by:</LI>
<LI>Biceps Curl</LI>
<LI>One-repetition dip (30 up, 30 down) immediately followed by</LI>
<LI>Triceps extensions</LI>
<LI>Leg Extension</LI>
<LI>Leg Curl</LI>
<LI>Leg press</LI>
<LI>Calf Raise</LI>
<LI>Stiff-Legged Deadlift</LI>
<LI>Lateral Raise with dumbbells</LI>
<LI>Press behind Neck</LI>
<LI>Bent-over Row</LI>
<LI>Bench Press</LI>
<LI>Ab Crunch</LI>
</OL>
<P>Try this routine for ONLY three to six consecutive workouts.  Or you could
try it once a week for 3-6 weeks in a row.</P>
<P>The point is that with the general guidelines outlined above YOU can design
your own routines tailor made with what you have available and what your
needs are.</P>
<H4><A NAME = "Q15">1.5 What Equipment Should I Use?</A></H4>
<P>Sure, Hammer, MedX, and the Nautilus machines are great, and if you
have them available to you they are highly recommended by many strength coaches
(especially, the low-friction Nautilus machines, and the Hammer line, if you
want to perform Super Slow).</P>
<P>But, the equipment you have available doesn't really matter.  You can gain
size/strength with <EM>any</EM> equipment, machines or free weights
<STRONG>as long as you progressively increase the resistance</STRONG>.
For example Greg Roman used to train in an unheated shed with a dirt
floor next to his house which contained a barbell, a pair of squat
racks, and some dip and chin bars.</P>
<H4><A NAME = "Q16">1.6 What is "Overtraining" and How to Avoid
It?</A></H4>
<P>Overtraining is the trainee's number one "enemy" next to training
injuries.  Overtraining results from an imbalance between the amount
of stress applied to your body, and your ability to adapt to it.
Overtraining results in losses in size and strength and actually also
increases the probability of illness.</P>
<P>Here is a list of some of the symptoms of
overtraining:</P>
<UL>
<LI>Decreased muscle size and strength</LI>
<LI>Longer-than-average recovery time after a workout</LI>
<LI>Elevated waking pulse rate</LI>
<LI>Elevated morning blood pressure</LI>
<LI>Increased joint and muscle aches</LI>
<LI>Headaches</LI>
<LI>Hand tremors</LI>
<LI>Tiredness</LI>
<LI>Listlessness</LI>
<LI>Insomnia</LI>
<LI>Loss or decrease in appetite</LI>
<LI>Injury</LI>
<LI>Illness</LI>
</UL>
<P>So what biochemical mechanism leads to this overtrained state?</P>
<P>After the onset of high-intensity training exercise the body pumps
out cortisol which breaks down protein into their constituent amino
acids and routes them to the liver for conversion to glucose.</P>
<P>The longer the workout, the more cortisol is pumped in and the more
protein is destroyed.</P>
<P>This causes a "catabolic state" as the largest supply of protein
lies in the muscles so that is where the cortisol goes first.</P>
<P>Research by Costill, Nieman et al., has shown that one hour of
intense strength training will increase the protein stores in our
immune and skeletal systems, but that any further training will only
begin to deplete these stores.</P>
<P>Overtraining can force the body into a weakened physical state, which, 
at best can produce a cold or the flu and, at worst, can tear muscles
ligaments, and tendons once these bodyparts lose their structural
integrity protein loss.</P>
<P>The culprit is a built-in "survival" drug hormone called cortisol.  
Immediately following a high intensity effort, the body pumps out this
hormone whose function is simple:  It carries off the proteins to the
liver, where they are converted into glucose, for energy use
in the body.</P>
<P>Why does this weaken our defense mechanisms?   Because all our immune 
systems are based on proteins, and the influx of control in our 
biological mix steals the proteins that make up our immune system.</P>
<P>Nieman, a researcher at Loma Linda University found that athletes
who train twice as intensely as normally prescribed will wind up with 
<STRONG>twice</STRONG> as many colds, and viruses.</P>
<P>Nieman investigated the athletes for cortisol.  He found that astonishingly,
after only ONE grueling strength training session, their bodies revealed a
60% increase in cortisol production.</P>
<P>Among the first proteins to go were the T-cells that make up our front
line of defense against viruses.  This watchdog system was depleted
by more than 30 percent.  However, this shortfall lasted only 6-8 hrs.</P>
<P>So you're probably thinking "What's the big deal?  Is putting your body
at risk for only 6-8 hours such a high price to pay?"</P>
<P>Well, Nieman and other researchers found that after a few
days of such exercising, the "at risk" time became longer and longer,
<STRONG>until the T-cells stopped rejuvenation</STRONG>.</P>
<P>In addition, the body's first line of defense against bacteria and viruses
an antibody known as IgA, which is found in the saliva, was reduced to
nearly non-protective levels.</P>
<P>The conclusion of the researchers was that <STRONG>athletes can overtrain
themselves into illness</STRONG>.</P>
<P>Thus the logical conclusion would be that high intensity strength
training should be limited to <STRONG>one hour or less</STRONG> to
restrict the amount of protein destruction.</P>
<P>Other ways to reduce the risk of overtraining:</P>
<UL>
<LI>Emphasize <STRONG>carbohydrates</STRONG>: make them 60-70% of your
    total diet.</LI>
<LI>Take carbohydrates two hours prior to exercising and immediately following 
    exercise.  Research has shown that your fatigued muscles seem most
    responsive to energy storage within the first 30 minutes following
    your workout.  There is a lesser response for the next 10 hours.</LI>
<LI>Take protein one to two hours before and
    <STRONG>immediately</STRONG> following exercise.  Again I use
    regular food, but I see no problem with 
    supplementation to save time (at the expense of more money
    however).  Research has also shown your body to be more receptive to
    protein immediately following a workout.</LI>
<LI>Continue eating high carbohydrate foods every 2 hours during the
    first 4 to 6 hours after hard training.  During the first 6 hours
    post-exercise, simple sugars appear to replace muscle glycogen
    better than complex carbohydrates.</LI>
<LI>Post-exercise muscle glycogen storage can be enhanced with a
    <EM>combination</EM> carbohydrate-protein supplement as a result
    of the interaction of carbohydrate and protein on insulin
    secretion. The addition of protein with carbohydrates can allow
    for a more rapid return recovery.</LI>
<LI>Drink a rehydration beverage during and after exercise, for example, 
    Gatorade.</LI>
<LI>Take periodic layoffs.</LI>
<LI>Use the best "miracle supplement" there is - WATER.  You can't
    "overdose" on water. The worst side effect you can get as
    mentioned previously, is a few more trips to the washroom.  Your
    body functions optimally when it is fully hydrated.  A general
    recommendation is to consume at least 128 ounces (one gallon) of
    water a day.  During hot weather you should double or triple this
    amount.</LI>
<LI>LEAVE YOUR WORKOUT IN THE GYM.  Give your undivided attention to your 
    training when your in the gym.  But when you're outside the gym, cast your 
    attention to other things in life.  Establish your other priorities, set 
    goals, and keep busy.  There are many athletes who fall into the trap of 
    letting their mind continually dwell on training.  Train hard when your
    in the gym, but try and relax more when your not.  Stress has been shown
    to increase levels of CORTISOL in the body - the catabolic hormone, so try 
    to find ways to manage stress in your life and relax, and your
    results will be improved.</LI>
</UL>
<HR>
<H3><A NAME = "Q20">2. Other Considerations</A></H3>
<H4><A NAME = "Q21">2.1 Food and Nutrition</A></H4>
<P>For the strength-trained athlete attempting to increase muscle mass,
probably the most important nutritional considerations are to obtain
sufficient energy and protein.  Adequate amounts of both may be obtained
simply by increasing the amount of complex carbohydrates and healthful
protein sources in the daily diet.</P>
<HR>
<P>How much Protein Do I Need?</P>
<P>If I only had a dollar for every time someone asked this question....
The answer is probably not as much as you think you do.  For sedentary
(non-active) individuals the most recent studies show that the RDA for
protein of .36 g/lb bodyweight is adequate.</P>
<P>The most recent research has shown that athletes DO require more
protein than the RDA, but <STRONG>not</STRONG> excessive amounts.</P>
<P>It should also be pointed out that it is incorrect to rely on
<STRONG>nitrogen  balance</STRONG> results as a means of determining
increases in strength and muscle mass. It is simply not validated
by scientific research.  Studies have shown that nitrogen balance is
<STRONG>not</STRONG> a relevant factor.  So forget about those "Nitro
Strips" - they are a waste of money.</P>
<P>How much protein?  Studies have shown that the optimal protein intake for
athletes undergoing <STRONG>high intensity exercise</STRONG> is
1.35g/kg/day which translates into 0.6136 grams/pound/day. Therefore a
200lb athlete would require 122.72 grams of protein.</P>
<P>What these studies also indicate however, is that although protein
intakes should be higher than the RDA for strength training athletes,
the protein intakes of most strength trained athletes is
<STRONG>already</STRONG> at or <STRONG>above</STRONG> this level.</P>
<P>One must remember that protein intake is <STRONG>not</STRONG> the 
rate limiting factor in muscle mass development.</P>
<P>A diet which provides adequate calories will general provide enough
protein as most research studies have indicated.</P>
<P>Thus you definitely don't need 300-600 grams of protein
as I've seen some of the muscle mags suggest.  And you probably are
getting enough protein as it is if you are an athlete.</P>
<P>One possible exception is the athlete who must restrict his/her food intake 
to lose a great deal of weight in a short time to make a certain weight 
class.  In this case, a small amount of supplemental protein may be 
warranted.</P>
<P>Remember more is <STRONG>not</STRONG> better when it comes to
protein intake.  In fact, excessive protein intake over extended
periods of time can possibly seriously damage your liver and
kidneys.</P>
<HR>
<P>What guidelines do I use for my diet?</P>
<P><STRONG>Carbohydrates</STRONG> are the main source of energy for
athletes.  From 60-65% of your diet should be carbohydrates, 15-20%
<STRONG>fats</STRONG> and 15-20% <STRONG>protein</STRONG>.</P>
<HR>
<P>How do I estimate my Caloric Intake?</P>
<P>A good estimate uses the following procedure:</P>
<P>- Multiply your present bodyweight in lbs by 20.</P>
<P>For a 200lb man this is 4000 calories.  This is how many calories you need 
to <STRONG>maintain</STRONG> this bodyweight.</P>
<P>But to build muscle, and thus gain weight, you need slightly more calories 
to allow for extra growth.  Add from 400-600 more calories to this total.
Taller, younger, heavier, and more active people generally require more 
calories per day than do shorter, older, lighter and less active
individuals.</P>
<P>Some guidelines. If you weigh:</P>
<UL>
<LI>175 lbs or under, add 400 calories</LI>
<LI>176-200lbs, add 500 calories</LI>
<LI>201 lbs or more, add 600 calories</LI>
</UL>
<P>If you're getting bigger and stronger, without 
adding noticeable fat to your waist, you are okay.  If you notice you are 
gaining fat, then cut back by 100 calories, or until the fat disappears.</P>
<HR>
<P>How do I Up My Calories?</P>
<P>Get a blender!</P>
<P>This is one of the best ways to add calories to your diet.  Here's a drink
you can make that gives you 200 calories:</P>
<P>8 ounces of 2% milk<BR>
1/2 banana<BR>
1 egg white, cooked<BR>
1 teaspoon of honey<BR>
A dash of cinnamon and<BR>
1/4 teaspoon vanilla.</P>
<P>Combine all of this into a blender and voila! 
<P>There are also "portable" caloric substitutes that you can buy at you local 
drugstore.  I would favour them over what you buy at a supplement store, as 
you notice, the ingredients are basically the same, and it's cheaper at the 
drugstore.</P>
<HR>
<P>The importance of <STRONG>water</STRONG>:</P>
<P>It's almost impossible to drink too much water if you are an athlete.  In 
fact, most people simply don't consume enough water.  Water is of vital 
importance to the human body.  There have stories of individuals who have 
gone <STRONG>weeks</STRONG> without food, but without water you will
only last a few days.</P>
<P>For your body to function <STRONG>optimally</STRONG>, the cells of
your body must be fully hydrated.</P>
<P>Water also helps in the loss of fat.  <STRONG>do not</STRONG> cut
back on your water consumption.</P>
<P>Here's why:</P>
<OL>
<LI>Restricting your water intake causes your body to retain fluid.
    The less water you drink the more your body feels deprived and the
    more water it stores.</LI>
<LI>Restricting your water intake promotes fat retention.  Since your body uses
    water as the major component of blood to transport nutrients and wastes, a
    lack of it can cause your body to perceive it as a major stress.  To adapt
    your body will preserve fat.</LI>
<LI>Restricting your water intake makes you constipated.  When
    deprived of water, your system pulls it from the lower intestines
    and bowels, thus creating hard stools.</LI>
</OL>
<P>How much water should you drink each day?  Activity and environmental 
conditions are the two most important factors that determine your body's 
need for water.  During study, rest, and sleep, the loss of water is much 
less from the body than during strenuous activities, such as training.  When 
the temperature is hot and the humidity is low, more water evaporates from 
your body's surface.</P>
<P>In sedentary individuals, thirst is an adequate signal of the needs of the 
body.  But with serious athletes, and all people using high intensity 
training, the desire for water is not an adequate indication of the body's 
requirements.</P>
<P>A good general recommendation for serious athletes is to consume at least 
one gallon (128 ounces) of water a day.  During hot weather, this 
recommendation may need to be doubled, or even tripled.</P>
<P>Here are some tips that will help you in consuming more water:</P>
<UL>
<LI>Carry an insulated container, the quart size with a plastic straw, with 
    you for sipping water throughout the day.</LI>
<LI>Keep the water ice cold.</LI>
<LI>Do <STRONG>not</STRONG> substitute coffee, tea, or
    caffeine-containing soft drinks for water.  Fluids containing
    caffeine tend to dehydrate the body.</LI> 
<LI>Drink 75% of your water between 7AM and 5PM.  That way you won't have to 
    get up after you've gone to bed to go to the bathroom.</LI>
<LI>Understand that it takes several weeks for your kidneys to become less 
    sensitive to an increase in your water intake.  At first you'll be
    going to the washroom 20 or more times a day.  Within two weeks,
    your bladder will become less sensitive and you'll be voiding less
    often but with greater volume.</LI>
</UL>
<HR>
<P>What about the New Anabolic Mega-Mass Supplement I just read about?</P>
<P>Most of the commercial nutritional products are marketed as a dietary
means to influence metabolic processes that stimulate muscle growth and/or
facilitate the loss of bodyfat, primarily by inducing the endogenous 
production or release of testosterone or human growth hormone (HGH).</P>
<P>There is little or no scientific evidence supporting positive effects
on muscle growth, bodyfat reduction, or strength enhancement in strength-
trained athletes for the following:</P>
<UL>
<LI>arginine, lysine and ornithine (amino acids)</LI>
<LI>ornithine alpha-ketoglutarate (OKG)</LI>
<LI>creatine monohydrate</LI>
<LI>inosine</LI>
<LI>vanadyl sulphate</LI>
<LI>Met-RX</LI>
<LI>yohimbine</LI>
<LI>vitamin B-12, or dibencozide</LI>
<LI>carnitine</LI>
<LI>chromium piccolinate</LI>
<LI>boron</LI>
<LI>magnesium</LI>
<LI>medium chain triglicerides (MCTs)</LI>
<LI>Smilax</LI>
<LI>"natural" herbal products</LI>
</UL>
<P>None of these ingredients, or any combination of them, has been proven to 
build muscles and enhance athletic performance better than common foods in a 
well-balanced diet.</P>
<P>Another quote from Dan Riley from the same letter earlier in the FAQ,
regarding nutrition and supplements:</P>
<P>". . . the most basic concepts taught today in the area of nutrition, were
available twenty years ago.  Yet some conditioning coaches continue to
promote, endorse, and sell pills, potions, and powders, that the American
Dietic Association would consider foolish, and potentially dangerous.  Who
will coaches and young athletes be more apt to listen to?  A professional
Registered Dietician, or a famous athlete or conditioning coach employed by
a successful team?"</P>
<H4><A NAME = "Q22">2.2 Rest and Recuperation</A></H4>
<P>Exercise provides the <STRONG>stimulus</STRONG> for your muscles to
grow larger.  Muscles do not grow <STRONG>during</STRONG> exercise,
most growth occurs when the body is at rest.  After a training
session, it takes several days for the adaptation process to occur.
The importance of <STRONG>rest</STRONG> and <STRONG>sleep</STRONG> are
often overlooked.</P>
<P>Here are some guidelines that can help you get better results from your 
training:</P>
<OL>
<LI>Get 10 hours sleep each night if you are a teenager.</LI>
<LI>Get 9 hours sleep a night if your are an adult.</LI>
<LI>Schedule a 15-minute nap during the middle of the afternoon (if
    possible).</LI>
<LI>Do NOT do any type of vigorous activity on the days you are not
    training.</LI>
<LI>Take a 10-day layoff after each period of six months of steady
    training.</LI> 
</OL>
<HR>
<H4><A NAME = "Q23">2.3 Steroids</A></H4>
<P>One of the very best articles I've ever read on anabolic steroids was 
written by Mark Asanovich, strength coach of Anoka High School in Anoka, 
Minnesota.  The article was published in the volume 2, number 1 (1989) issue 
of the HIT Newsletter.  By calling, you can order back issues of the HIT 
Newsletter, and I'm sure you'll find this article informative.</P>
<P>Steroid abuse is the fastest-growing form of drug abuse in the U.S.  The 
U.S. Food and Drug Administration estimates 1 <STRONG>million</STRONG>
steroid abusers nationwide compared to 500,000 heroin and 500,000
crack cocaine abusers.  An unbelievable statistic.</P>
<P>And the highest misuse occurs in <STRONG>adolescents</STRONG>.  The
use of anabolic steroids is the fastest growing drug abuse problem in
the U.S. today.  Hard to believe.</P>
<P>It is extremely difficult to accurately discuss the use of anabolic
steroids.  Why?  Because there really is a lack of scientific
information on steroids - particularly in the way that they are used
by athletes.  Most information is based on anecdotal evidence, word
spread in the gym, underground "handbooks", etc.</P>
<P>You hear a lot about the side-effects of steroids.  Just what are the KNOWN 
adverse side effects associated with steroid use?</P>
<P>Now these side effects are attributed to <STRONG>normal,
therapeutic dosages</STRONG>:</P>
<P>Short-term</P>
<UL>
<LI>Liver dysfunction</LI>
<LI>Prostate enlargement</LI>
<LI>Severe acne</LI>
<LI>Acceleration of Male Pattern Baldness</LI>
<LI>Connective tissue catabolism</LI>
<LI>Kidney dysfunction</LI>
<LI>Cardiovascular dysfunction</LI>
<LI>Gastrointestinal dysfunction</LI>
<LI>Immune system dysfunction</LI>
<LI>Water Retention</LI>
<LI>Gynecomastis (fatty deposits under the nipples)</LI>
<LI>Testicular atrophy</LI>
<LI>Spermatogenesis dysfunction</LI>
<LI>Impotency</LI>
</UL>
<P>In adolescents the added danger is of premature fusing of ephiseal growth 
plates.</P>
<P>There are also dangers related to the self-administration of steroids:</P>
<UL>
<LI>Infection/reaction as a result of contaminated product</LI>
<LI>Spread of communicable disease (even AIDS) as a result of unsanitary, 
    shared needles</LI>
<LI>Nerve dysfunction as a result of improperly placed injection</LI>
</UL>
<P>Remember these potential side effects are attributed to
<STRONG>normal, therapeutic</STRONG> dosages.  The
<STRONG>long-term</STRONG>, cumulative side effects are not known.
Unknown also is the increased risks of serial, multiple dosages that
is common among steroid abusers.  And since most of these drugs are
purchased on the black market, the associated risk potentials are even
greater.</P>
<P>Self-administered dosages are "stacked", "staggered", "pyramided,"
and/or "shotgunned" in dosages ranging from <STRONG>10 to 100
times</STRONG> higher then therapeutic dosages.  The risks obviously
become even greater.</P>
<P>This is not a speech, or a "scare" tactic.  This is reality.  Steroids are 
DRUGS.  ANY drug has potential side effects, even in small dosages, and thus 
have a risk associated with their use.  And the potential for abuse is very 
large, as many fall prey to the "more is better" attitude.</P>
<P>One should also remember one other very important point - steroids are 
<STRONG>illegal</STRONG> to distribute and to possess.</P>
<P>Yes, steroids do "work".  This too varies from individual to individual.  
Some individuals make large gains in strength/size in a very short period of 
time - others don't.  The same with side effects.  Some people can take 
normal therapeutic dosages of steroids, and encounter little if any side 
effects. Others can have a severe reaction. Such is the case with ANY
DRUG.</P>
<P>The choice is obviously yours.  One can make tremendous changes to their 
strength, physical appearance and overall fitness by following a logical 
scientific approach to training <STRONG>without</STRONG> steroids.
Results that would surpass most expectations.</P>
<P>If you are intent on taking steroids, I don't believe anything I say will 
deter you.  I feel the risks are not worth the potential "benefits".  In 
fact, every study I've seen has not shown that there is a
<STRONG>permanent</STRONG> gain in size/strength from taking steroids
once one has stopped taking them. You are putting your body in an
unnatural state - and it has to return to normal.  Is it worth what is
most likely a <STRONG>temporary</STRONG> increase in size/strength?</P>
<P>Your choice.</P>
<HR>
<H3><A NAME = "Q30">3 Advanced HIT</A></H3>
<H4><A NAME = "Q31">3.1 Advanced Techniques</A></H4>
<P><STRONG>Use these techniques infrequently</STRONG>.  This can never
be stressed enough.  Too many trainees fall into the trap of using
these too often.  Remember, these are advanced techniques, and should
be used sparingly:</P>
 
<P>1.  <STRONG>Breakdowns</STRONG>.  Breakdowns are also referred to
as "triple-drops".  Basically you perform a set in the regular
protocol manner mentioned above.  Once you have gone to failure have
your training partner quickly reduce the weight on the barbell or
machine by approximately 20 percent.  Do not take longer than 3
seconds rest.  Then you work to failure once again, exactly as you did
on the first set.  You should only be able to get a couple of reps in.
If done properly your muscles will start to really "burn".  Resist the
temptation to cheat (have your training partner help you).  After you
performed this "second" set, drop the weight again another 20% and
work to failure again.  At this point it gets pretty painful, but try
to perform as many reps as you can in perfect form.</P>
<P>You have just performed "3 sets" going to failure on each one with
no rest between.  Here's an example set:</P>
<P>200 lbs - 8 reps to failure<BR>
DROP<BR>
160 lbs - 3 reps to failure<BR>
DROP<BR>
120 lbs - 2 reps to failure</P>
<P>2. Super-slow reps.  A very misunderstood, but a very productive
technique.  The positive movement is performed in
10 seconds followed by a 5 second negative movement.  However,
this timeframe has been changed in the most recent work of
Ken Hutchins. More about that in the next section.</P>
<P>Performing this type of set requires intense concentration and willingness
to put up with alot of discomfort.  For more details
on this type of technique see Darden's book "BIG", specifically 
Chapter 3 where the technique is described in more detail.</P>
<P>Initially, you'll have to reduce the resistance that use normally
by 30-40 percent. Super-slow reps are a great way to eliminate
momentum and involve muscle fibers that you usually skip over
due to faster movement speeds.  One of the best things about
super slow is that its probably the <STRONG>safest</STRONG> way to
train, as well as being one of the most productive.  You should
perform about 2-3 less reps than you do in a regular set, e.g. if you
regularly perform 6-8 reps use 4-6 for super-slow.</P>
<P>Many people lift weights too fast, I have yet to see one lift
weights too slow.  <STRONG>never, ever</STRONG> let anyone tell you to
lift the weight faster.  Next time someone says that just smile and
walk away. Don't bother arguing.  Lifting the weight fast is a good
way to injure yourself.  I know its tough on the ego to lower the
weight by 30-40%.  But, you will find that eventually you can
lift <STRONG>greater</STRONG> poundages in a super-slow manner than
you did before normally.  "Cheat artists" can "lift" enormous
amounts of weight by jerking and bouncing the weight.  These people
are doing themselves alot of harm that they may not notice now,
but they'll pay for it in the long run.</P>
<P>3. Pre-exhaustion.  Normal pre-exhaustion is practiced when a
single-join movement for a specific muscle is immediately followed
by a related multiple-joint exercise.  The multiple-joint movement
brings into action surrounding muscles to force the previously 
exhausted muscle to a deeper level of stimulation.</P>
<P>For example, perform a normal set of biceps curls.  Immediately
with no rest perform lat machine pulldowns.  Another example is
performing dumbbell flyes for the chest immediately followed by
bench presses.  For shoulders, perform lateral raises followed
by overhead presses.</P>
<P>4. Negatives. You are 40% stronger negatively than you are positively.
That's why you can lower slowly a much greater weight than you can
lift.  It has been demonstrated that increasing your negative strength
automatically increases your positive strength. There are three ways
you can perform negatives:</P>
<P>a) Two training partners lift a heavier than normal weight than you
would use for a regular set (30-40% heavier).  You would then proceed
to lower the weight <STRONG>slowly</STRONG> (8-10 seconds) for the
desired repetitions (about 2 reps less than in a normal set).  You can
perform negative dips and negative chins without the aid of a training
partner by using your legs to climb to the top position.</P>
<P>b) After a normal set of reps to failure your training partner lifts
the weight back to the top as you do 2-3 slow negative reps.</P>
<P>c) Negative accentuated reps. Use approximately 30% less weight than
you would use in a normal set.  Lift the weight in the normal style
(2 seconds) and then lower the weight in 8-10 seconds using ONE appendage.
Repeat the lifting and lower the weight using the OTHER appendage. Perform
8-12 reps (lifting).  Obviously this works only with certain exercises,
specifically machines.</P>
<P>Negative training is the one of the most difficult, intense training
modalities you can perform.</P>
<P>In addition, method a) is very difficult unless you have a couple of
really strong guys who are willing to lift the weight for you.  Negative
training can make you <STRONG>extremely</STRONG> sore.  You will take
a long time to recover from this type of exercise.  If you performed
it regularly you would very quickly overtrain. Use it sparingly.</P>
<P>An example of what an elite athlete has accomplished using negative-only
training is Tom Laputka, who is a former professional football player.
Involved in 1972 in one of the Nautilus reserach projects involving
negative-only work, and  personally trained by Arthur Jones.</P>
<P>"At that time in my life," Tom recalls, "I wanted to get as big and strong
as possible.  And I wanted the results as fast as possible."</P>
<P>Laputka's NEGATIVE-ONLY poundages done, FOR REPS:</P>
<UL>
<LI>Nautilus Hip and Back (single movement arm version) - 700 lbs with ONE LEG.
That required the entire 500lb weight stack plus a 200lb man riding the
stack.  And he worked each hip separately.</LI>
<LI>Nautilus Leg Extension - 500lbs, which included a 300lbs weight stack and
a 200lb rider.</LI>
<LI>Nautilus Leg Curl - 350lbs, 150lb weight stack and a 200lb rider.</LI>
<LI>Nautilus Pullover   (plateloading version) - 700lbs, 300lbs of
plates and two 200lb riders</LI>
<LI>Dip - 463 lbs, 263 lbs bodyweight, and 200lbs around the hips</LI>
<LI>Nautilus Torso Arm - 350lbs, 150lb weight stack and a 200lb rider</LI>
<LI>Nautilus Triceps Extension (plateloading version) - 150lbs of plates</LI>
<LI>Nautilus Biceps Curl (plateloading version) - 150lbs of plates.</LI>
</UL>
<P>Tom makes a few important points emphasized throughout this FAQ:</P>
<P>"One important rule I learned from the research project was that it
was very easy to overtrain using negative-only exercise.  For example,
my strength plateaued after four weeks of training.  That indicated to
me that my strength had improved to the point that I was now
overtraining.  To make continued progress I had to reduce my workouts
from three days a week to two days a week.</P>
<P>"A month later my strength plateaued again.  At the second plateau,
I reduced my training from twice a week to three times every two
weeks.  Almost immediately my strength increased.  I never reached a
third plateau, as I had to report to  football camp before the end of
that month.  Even then, my strength on some exercises was so great it
was scary: 700lbs on the hip and back, and that was with one leg only,
and 700lbs on the pullover.</P>
<P>"I've often wondered what would have happened after the next plateau.  Or
if I'd gone to once-a-week training.  Arthur [Jones] would have had to 
redesign some of the machines so we could get more helpers around them.
Or we would have had to rent a forklift to do a majority of the lifting."</P>
<P>5. MANUALS - Dan Riley, the strength and conditioning coach of the
Washington Redskins, can perhaps be thought of as a pioineer in this 
strength training approach as he was one of the first in the past few
decades to give it the exposure it deserves.  Matt Millen, the 
great linebacker of the Los Angeles Raiders, uses manual resistance
almost exclusively for all deltoid raising exercises.</P>
<P>The deltoids will be used as an example to illustrate this technique.
One of the most effective ways to increase the intensity of one's deltoid 
training is to go to a point of momentary muscular failure/fatigue in the 
lateral raise movement and IMMEDIATELY follow it with two or three manual 
repetitions.</P>
<P>Whether you are using dumbbells or a machine, as with any high intensity
set, push yourself to the point that does not allow for the completion
of another full lateral raise and the push even further, until almost
no movement at all is possible.  At this point, immediately step away
from the machine, or place the dumbbells on the floor and have a training 
partner apply resistance so only two and perhaps three manual resistance 
reps can be completed.</P>
<P>These reps should be agonizing, with the limbs moving quite slowly to the 
completion of the movement.  Resisting in the lowering phase will insure 
very slow movement upon the return to the starting position.  As soon as the 
hands or arms touch the side, begin the next repetition.  In fact, an effort
to "push upwards" should be made during the entire exercise.</P>
<P>The manual resistance can be applied above the wrists, with your arms and 
forearms being fully extended, or above the elbow, with the forearms flexed.
the latter will protect against elbow stress or injury.  Adding a few
manual resistance reps as a completing "touch" to the regular lateral raise 
movement, will result in a much higher level of intensity and give 
concomitant results.  Your deltoids will burn and it should be literally
impossible to raise the arms away from the body upon completing this
finishing movement.</P>
<H4><A NAME = "Q32">3.2 Methodology for Determining your
"Optimal" Number of Repetitions</A></H4>
<P>How many repetitions?  The <STRONG>general</STRONG> consensus is
8-12 repetitions at a speed of 2 seconds on the concentric phase and 4
seconds on the eccentric phase.  The importance is not the number of
repetitions, actually, but the amount of <STRONG>time</STRONG> you
perform a set.</P>
<P>Basic muscle physiology says that skeletal muscles hypertrophy
more readily when they are taxed within their anaerobic pathways of 30-90
seconds with approximately 60 seconds being the average time required.</P>
<P>Any exercise that is carried beyond 70 seconds utilizes more
aerobic than anaerobic pathways, and, consequently the trainee's endurance
is increased at the cost of size/strength.  Likewise, a set performed
for only 10 seconds has little, if any benefit.  The only time you need
to perform a "single" rep is if you are a powerlifter, and you are training 
yourself on the <EM>skill</EM> component.</P>
<P>There are several powerlifters (Dr. Ken Leistner comes to mind),
who very rarely perform singles.  In fact to increase the amount one
can bench press Leistner has recommended practising the bench press as
little as once every 3 weeks!  Dips, and other exercises for the
involved muscle groups are performed instead.</P>
<P>The time factor for the transfer to the anaerobic threshold (the 
"window" during which the greatest amount of muscle size/strength
stimulation takes place) can vary greatly from individual to individual,
depending on factors such as neurological efficiency and muscular 
endurance.</P>
<P>The most widely accepted guideline as I said is to select resistance for
each exercise that allows the performance of 8-12
repetitions in a 2 second up, 4 second down style.  When 12 or more
repetitions can be performed increase the resistance by approximately
5% at the next workout.  This tried and proven repetition scheme is
effective for 70% of the population.</P>
<P>However, there are those people that need lower or higher repetition 
guidelines for best results.  These lower or higher guidelines are governed 
primarily by your neurological efficiency and muscle fiber type.  Remember 
that the goal is to make an inroad of approximately 20% into your starting 
level of strength.</P>
<P>Research shows that most people make about 2% inroad/repetition and fail at 
10 repetitions.  People who can involve more muscle fibers make a greater 
inroad per repetition and fail sooner.  There are those that reach failure 
in as low as 3 repetitions.  There are also those that could do 20-30 
repetitions before they reach failure.</P>
<P>However, these are extremes, there are not that many people who fail at 3 
repetitions and 30 repetitions.  But they do exist.  And they need to be 
trained accordingly.</P>
<P>Here is a simple testing procedure that you can use on almost any
barbell or weight-machine exercise to determine your optimal
repetition guideline.  Single-joint exercises are said to work better
than multiple-joint exercises.  To test a multiple-joint exercise you
have to avoid the lock-out position:</P>
<P>1. Determine your 1 repetition maximum on any exercise.</P>
<P>2. Rest 5 minutes</P>
<P>3. Take 80% of this 1 repetition maximum and perform as many repetitions as 
   possible in proper form.  Do not cheat.</P>
<P>4. Make a written note of this number of repetitions.</P>
<P>5. Multiply the number of repetitions by .15</P>
<P>6. Round off the resulting figure to the nearest whole number.</P>
<P>7. Add this whole number to your 80% repetitions.  This becomes the
   high end of your repetitions guidelines.</P>
<P>8. Subtract the same number from your 80% repetitions.  This becomes the low
   end of your repetition guideline.</P>
<P>The number of repetitions that most trainees perform with 80% of their 1RM 
on the leg extension correlates well with their performances on other 
lower-body exercises.  The standing biceps curl with a barbell also 
correlates well with other upper-body movements.  Thus, by testing yourself 
on only the leg extension and biceps curl, you have established the 
repetition guidelines to apply on most other exercises.</P>
<P>Many trainees require higher repetitions for their lower bodies than their 
upper bodies.  Some trainees are just the opposite.  Others show no 
differences.  The only way to find out is to test yourself according to the 
described instructions.</P>
<P>Whatever your repetition guidelines turn out to be, it is important to 
understand that you should not stop an exercise simply because you've 
completed a certain number.  Always perform as many repetitions as possible 
- and then attempt one more.  Make sure each set is your best effort.</P>
<P>For example, say your 1 rep max is 100 lbs in the barbell curl.
80% of that is 160lbs.  Suppose you can perform 6 reps (2 secs up, 4 secs down)
at this weight to failure.  6 x .15 = 0.9 which we round off to 1.</P>
<P>Thus your lower rep limit would be 5 reps (6-1), and your upper limit would
be 7 reps (6+1). So you would perform between 5-7 reps in this exercise.
Once you can perform more than 7 reps you would increase
the weight.</P>
<P>Now, as I said performing a 1 repetition max (1RM) is a dangerous
procedure.</P>
<P>Again, I should say that this is a general guideline.  Dr. Ken Leistner
has espoused the use of high repetition ranges for exercises that involve
a significant amount of muscle mass, such as the deadlift and the squat.</P>
<P>In fact, his trainees have performed up to and above 20 reps in the squat.
Leistner has obtained great results using this
approach.  Stuart McRobert, Randall Stroessen etc. have also recommended using
high repetitions for this exercise. Stroessen has written a book on
this technique that you can find in the book catalogue within IronMan
magazine.</P>
<P>So, the logical conclusion is for YOU to decide upon what best suits your
particular needs.</P>
<P>The key is you are trying to stimulate muscular growth. You
<STRONG>never</STRONG> need to perform singles unless you are a
powerlifter.</P>
<H4><A NAME = "Q33">3.3 Super Slow (tm) Training</A></H4>
<P>The man credited with "creating" Super Slow (and who has trademarked it) is 
Ken Hutchins.  However, there are definitely anecdotes of others who have
used this technique prior to Hutchins.  Going back to the 1960s it has been 
reported that one of the great powerlifters, Ronnie Ray, used Super Slow in 
his training.  Ray was reported to have performed 3 strict super slow reps
using 405 lbs (!) on the bench press, with a full pause with the bar resting 
on his chest between reps.</P>
<P>Here's an analogy about speed of movement.  When you pull a trigger
on a rifle or gun, you're supposed to pull with a slow, steady squeeze
to the rear - if you jerk the trigger than the shot will be off.  Same
thing when lifting weights - each repetition should be a slow,
steady squeeze of the muscle with no jerking.</P>
<P>Momentum is an asset in athletic endeavors.  Its utilization is part of the 
skill component.  In the weight room, however, the emphasis should be on 
constant tension flow through the muscle, along the entire range of
movement.</P>
<P>In the lifting phase, move slowly, continuously and fluidly.  The equipment 
you use must have the smooth, low friction feel of Hammer Strength machines 
or Nautilus Next Generation Machines or your efforts are going to be 
thwarted by arbitrary apparatus friction that snags the repetition.  
Hutchins calls this "sticktion" meaning a sticking point in the range of 
motion.</P>
<P>Move in a controlled fashion through the lowering phase.  You are moving 
<EM>too</EM> slowly when you're starting and stopping throughout the
lifting phase, or resting, i.e., getting a "respite", during the
lowering phase.  Try to maintain movement at a steady speed.</P>
<P>Your training partner should use a stopwatch to ensure that you are 
legitimately counting seconds and not just counting as fast as possible.  
Trainees without the supervision of an experienced training partner, or 
instructor, will have great difficulty mastering a 10 second lift.  Go as 
slowly and smoothly as possible.</P>
<P>Another important aspect of Super Slow is how you react when you can no 
longer lift the resistance.  No jerking or prestretching.  When the movement 
ceases, just keep pressing into the contraction - breathe, concentrate, 
visualize the weight moving - and maybe you will get a couple more inches of 
movement.  Press for a good 15 seconds once perceptible movement stops.</P>
<P>The key to effective Super Slow training is the amount of
<STRONG>friction</STRONG> inherent in the exercise as the following
illustrates:</P>
<P>When you raise a weight, you're lifting the weight
<STRONG>plus</STRONG> any friction (i.e., mechanical, intermuscular);
when you lower a weight, you're lowering the weight
<STRONG>minus</STRONG> any friction.  Friction makes it harder to
raise a weight and easier to lower it.  So, if you're doing the leg
press with 200 pounds and there's 50 percent friction in the system,
you'd actually be raising 300 pounds on the positive stroke [50
percent times 200 equals 100 PLUS 200 equals 300] and lowering 100
pounds [50 percent times 200 equals 100 <STRONG>minus</STRONG> 200
equals 100].  And if you can raise 300 in 10 seconds, then lowering
100 in 5 seconds would amount to a recovery.  On the other hand, let's
look at a leg press with hardly any friction.  Although your
intermuscular friction is the same, suppose the overall friction
amounted to 10 percent (instead of 50 percent).  Using the same 200
pounds, you'd now be raising 220 [200 <STRONG>plus</STRONG> 20]  and
lowering 180 [200 <STRONG>minus</STRONG> 20].  In this case, if you
could raise 220 in 10 seconds, then lowering 180 presents a bit more
of a challenge - thus the traditional 5 second negative stroke of
Super Slow.</P>
<P>Here's a quote from Hutchins' book:</P>
<BLOCKQUOTE>
<P>"Friction.  The major reason for an exception [to the 10 up 5 down
protocol] is excessive friction in the exercise equipment.  The performance
of smooth contraction in the presence of exorbitant friction requires a
slightly faster movement of 5 - 8 seconds.</P>
<P>Few of the Nautilus machines used in the osteoporosis study [1982-86]
were designed and manufactured with bearings.  Most used bearings of
exorbitant friction and were barely acceptable -- certainly less than
ideal -- for Super Slow application.</P>
<P>One of the most important exercises - leg press - was originally
performed on the early-vintage Compound Leg machine.  Although this machine
was the lowest-friction Leg Press we could locate, its friction required a
positive contraction less than 8 seconds.  Any slower and the mechanism
stuck...broke loose...stuck...broke loose with static friction
- "stickion".</P>
<P>Since apparatus friction exceeded 50 percent and negative work was almost
meaningless in this Leg Press, the negative phase was performed in
approximately 2 seconds - all but dropping the weight.</P>
<P>Once the Nautilus Leverage Leg Press - bearings throughout - replaced
the Compound Leg, the specific leg-press protocol changed to: Positive --
10 seconds, Negative - 10 seconds.  This protocol was effected in
consideration of the careful turnarounds performed at either end of it's
highly efficient stroke."</P>
</BLOCKQUOTE>
<P>Regarding some of the "older" Nautilus machine lines,
Hutchins says, ". . . the 1982-vintage Nautilus Overhead Press (stand-alone)
allowed a 10/6 protocol . . . " though "10/5 is the generally-accepted
standard."</P>
<P>Also, because of the cam shape on the leg curl - which creates resistance
that decreases rapidly in the positive and increases rapidly in the negative
- Hutchins recommends a 10/10.  Other exercises that "require a negative of
equal duration for adequate control" are the leg extension, rotary torso,
hip Abduction, hip Adduction and the lateral raise.  They get a 10/10, too.
Finally, the neck machine is 10/10 because the "subject can easily loose [sic]
his orthogonality with the movement arm if he moves much faster than 10 seconds
during the negative."</P>
<P>Here's another quote: "In the presence of an ideal resistance curve (See
Chapter 14) and low friction, I recommend a 10/10 protocol for rotary
movements."</P>
<P>To summarize: If an exercise has little friction,
it's better to use a longer negative as you don't get the "partial respite"
that you would from an exercise with lots of friction.  He doesn't mention
barbells, but the logical assumption would be about a 10/10 for them, as 
there is <STRONG>no</STRONG> mechanical friction.  Think about how
brutal it would be to lower a barbell in 10 seconds on the bench press
- you're certainly not going to get a "partial respite" there!  As far
as the Nautilus Next Generation pieces, he claims they really don't
have that much less friction than the vintage equipment.</P>
<P>Hutchins also discusses how the mechanical friction
of the machine plays a role in determining the length of the negative stroke.
The negative shouldn't be too long as that would provide
your muscles with a respite.  Hutchins says that the vintage Nautilus
machines - like the old Leg Press - had so much friction that he recommended
only a 2 second negative stroke!  On the other hand, he suggests that a longer
eccentric phase is warranted if the machine has very little mechanical fric-
tion.  He recommends a 10 sec up and 10 sec down on exercise machines that 
have close to zero friction, such as the Nautilus Next Generation pieces, 
and the Hammer line of equipment.</P>
<P>Also, keep in mind that movements using your bodyweight -
like dips and chins - don't involve equipment and, therefore, only involve
intermuscular friction (which is negligible). Free weight exercises
also do not have any mechanical friction, either.  Logically, a longer
eccentric stroke would be recommended with free weight or bodyweight
or bodyweight exercises.  Thus for these types of exercises a 10/10
protocol would be recommended.</P>
<P>Now where the difficulty comes into play is how many repetitions to perform.
If we use the general guideline of 8-12 repetitions at a 6 second repetition 
speed, that works out to a range of 48-72 secs.  If you are using a 10/10 
protocol, that would work out to *approximately* 2-4 repetitions.  However,
assume that you have found from the methodology of the previous section that 
your "optimal" time for a set should be 30-42 secs.  How many repetitions?
Don't fret about being precise on this one.  2-3 reps is fine, you won't
go wrong.  An 8/8 protocol might be better in some cases actually depending 
on the range of motion.</P>
<P>Super Slow's margin of safety is also unsurpassed, according to Hutchins.  
High-velocity repetitions generate impact forces that reverberate in your 
joints and connective tissues.  Depending on the particular exercise, 
high-velocity repetitions may also produce a "backlash" effect.  This can 
result in being rammed beyond your point of comfortable stretch, which 
increases the probability of injury.</P>
<P>As far as "optimal" speed of the rep - nobody can answer that question.
Hutchins claim to have identified the ideal speed of movement, but there is
no conclusive evidence that he has.  The only thing that is known with
certainty is that slower speeds are safer and more efficient in terms
of maintaining tension on the muscles and stimulating muscular growth.</P>
<HR>
<P>You can obtain an informational packet on Super Slow (tm) which contains
the following:</P>
<P>PACKET CONTENTS:</P>
<P>1.  The Super Slow Certification Program - flyer on Super Slow
certifications and seminars.  Certification Testing is $295 and seminar
is $200.  Testing, seminar and preparatory workshop is $495.  Everything takes
place in Florida.</P>
<P>2.  Article called "Shear Forces? or Sheer Nonsense?" by Hutchins.</P>
<P>3.  A copy of The Exercise Standard (the official publication of the Super
Slow Exercise Guild, Inc.).</P>
<P>NOTE: For subscription info call 
(407) 695-7589
 or write:</P>
<P>The Super Slow Exercise Guild<BR>
POB 180154<BR>
Casselberry, Florida 32718-0154</P>
<P>4.  A flier for membership to The Super Slow Exercise Guild,
Inc. (annual dues are $50 - although I think this includes the
quarterly newsletter noted in #3).</P>
<P>5.  An order form for "Super Slow -- The ULTIMATE Exercise Protocol" 2d ed.
If you want it, it costs $25.00 plus another $4.00 for shipping and handling
(U.S. and Canada).  The mailing address is the same, except that it
should be sent to "Media Support" instead of "The Super Slow Exercise Guild."
Checks should be made payable to "Media Support."</P>
<P>A little about his certification program.  There's 3 different levels of
certification: Level I, Level II and Master.  One of the tests 
involves taking him through 10 exercises (which he says takes
about 2 hours - he purposely uses incorrect technique and they have to
make the corrections).  That must be part of the Level I Test, as in the
Level II, you spend a week "shadowing" him - as he puts it - as he personally
teaches you 50 exercises.</P>
<HR>
<H3><A NAME = "Q40">4. HIT Anecdotes</A></H3>
<H4><A NAME = "Q41">4.1 Who uses HIT?</A></H4>
<P>High intensity training is not some obscure style of training.
It is based on the scientific foundation of muscular growth -
overload and progression.</P>
<P>HIT is used by a number of universities and professional
teams - it certainly doesn't represent the majority of the programs but it's
used widely enough to be considered a productive form of training.  The U. S.
Military Academy has been using HIT for about 20 years now - despite having   
several different strength coaches during that time.  Penn State and Michigan
have been using HIT for practically the same time - although Michigan has had
the same strength coach, Penn State has gone through several (Dan Riley now
with the Washington Redskins, Joe Diange who was there on an interim basis 
and later sent to the Tampa Bay Buccaneers, Chet Furhman who is now with 
the Pittsburgh Steelers and most recently John Thomas).</P>
<P>All these men advocated HIT at Penn
State and right now.  It's interesting to note that the teams at Penn State
and Michigan had the <STRONG>top two winning percentages in the
country</STRONG> this year (1994).</P>
<P>In the NFL, the Minnesota Vikings, Cincinnati
Bengals, San Diego Chargers, Anaheim Rams, Seattle Seahawks, Arizona
Cardinals, Pittsburgh Steelers and Washington Redskin all use HIT.
(The Redskins since 1981 and the Bengals since the early 70s).  In the
CFL, the British Columbia Lions recently began a strength/conditioning
program with assistance by Kim Wood, strength coach of 
the Bengals.  The results were featured on a local TV broadcast.
</P>
<P>In professional hockey, The Pittsburgh Penguins use HIT.
In processional baseball, the Detroit Tigers use HIT.</P>
<P>At the college level, HIT programs are used at The University of Kentucky
(except football), The University of South Carolina, Wake Forest, Villanova,
The University of Toledo, Rutgers University (except football),
The U.S. Military Academy, Providence College, Western
Kentucky, The University of Cincinnati and Weber State, etc.</P>
<P>There are bodybuilders, powerlifters, and athletes from all walks
of life.  There are regular people who are just seeking to get
as strong as possible, and obtain the health benefits of high intensity
training like cardiovascular endurance, flexibility, etc.</P>
<P>What the ACSM Recommends</P>
<P>The American College of Sports Medicine (ACSM) in its position
stand entitled "The Recommended Quantity and Quality Exercise for
Developing and Maintaining Cardiorespiratory and Muscular Fitness in
Healthy Adults" recommends (based on all the available scientific
literature) one set of 8-12 reps of 8-10 exercises for two days/week.
Even though this is recommended for sedentary adults, it is still
considered appropriate for athletes due to the fact that they can
typically train harder.</P>
<H4><A NAME = "Q42">4.2 What are some Specific Examples of what
Athletes use HIT?</A></H4>
<P>The following examples illustrate what some elite athletes have achieved
using HIT, and as well show <STRONG>how fast</STRONG> gains can be
made using HIT:</P>
<P>KEVIN TOLBERT - adopted son of Dr. Ken Leistner.  As a senior in high
school weighed 185 lbs.  Was a 5'9" 220 pound running back at the U.S.
Naval Academy.  Ran a 4.5  40.  Performed 20 to 23 reps with 375 lbs and
15 x 405 lbs in the bench press at a bodyweight of 230 lbs.  Also benched 510
in a legal, competitive style.  Performed 30 x 600 lbs in the barbell squat
at a bodyweight of 243 lbs.  Recently observed performing 225lb barbell
curls - Super Slow FOR REPS.</P>
<P>Performed 30 reps of 450 lbs in the deadlift in the spring of 1985 at a
Gold's Gym in Philadelphia - <STRONG>immediately after a set of 30 rep
squats</STRONG> [weight unknown] taking only the time necessary to
change the weight.</P>
<P>Tolbert's measurements were accurately measured as:</P>
<P>33" thighs<BR>
20 1/2" arms<BR>
52" chest<BR>
20" neck.</P>
<P>This man is an incredible physical specimen.  He's said to be one of the 
strongest, most massive 240 lb men on the planet.</P>
<P>JUNIOR SEAU: San Diego Chargers all-pro linebacker.
Workout as reported by strength coach John Dunn in the October
1993 issue of Muscle & Fitness.  Unless otherwise noted all exercises
performed for only one set:</P>
<PRE>
EXERCISE 			REPS   POUNDAGE
--------                        ----   --------         
Neck Flexion (manual resistance) 12    -
Neck Extension                   12 x 120
Lateral Flexion (L)              12 x 120
Lateral Flexion (R)              12 x 120
Shoulder Shrug (barbell)         12 x 275
Duo Squat (Nautilus)             15 x 525
Seated Leg Curl                  12 x 135
Leg Extension                    15 x 200
Leg Press (Hammer)               15 x 855 (no misprint)
Hip Flexion                      12 x  50
Situps (on board)                25 x bodyweight (2 sets)
Back Extension                   12 x 180 (2 sets)
Bench Press (dumbbells)          10 x 340
Rear Delt                        10 x  40
Incline Press (dumbbells)        10 x 240    
Seated Row (Hammer)              10 x 120
Seated Press (dumbbells)         12 x 200
High Row (Hammer)                 9 x 345
Iso-Incline (Hammer)             12 x 455
</PRE>
<P>MITCHELL "KING KONG" SAMMONS<BR>
- 2X National Heavyweight Bando KickBoxing Champion<BR>
- Former running back University of Miami<BR>
- Olympic competitor in 1984 in the Shot and Discus</P>
<P>Weight: 258 lbs<BR>
Ht: 6'2"</P>
<P>Only accurate measurement available: 24" Neck</P>
<P>Poundages:</P>
<PRE>
Bench Press:  	625lbs x 1, 315lbs x 65
Incline Press: 	405lbs x 1, 315lbs x 40
Leg Press:	1600 lbs x 1
Squat:		1050 lbs x 1
40 yd Dash:	4.4 secs
100 yd Dash:	9.75 sec
16 lbs Shotput:	72'3"
Discus:		229'
</PRE>
<P>Workouts:</P>
<P>Full body - low sets (2-3) for 8-10 reps for 4-5 exercises for upper body,
higher repetitions for lower body.  Trains approximately three times a week.
Sometimes less if feels overtraining.</P>
<P>RAY MENTZER: ex-pro-bodybuilder, Mr. America:</P>
<P>January 5, 1983:<BR>
Weight: 253 lbs<BR>
Arm size: 19 3/4"</P>
<P>After training using one set to failure of eight exercises approximately
six weeks later:</P>
<P>February 21, 1983:<BR>
Weight: 260 lbs<BR>
Arm size 20 1/8"<BR>
In noticeably leaner condition (exact bodyfat % not available)</P>
<P>Ray Mentzer's workout on June 15, 1983 (all Nautilus machines):</P>
<PRE>
Duo Squat:  		560lbs x 20 
Pullover:   		275lbs x 8
Behind-Neck pulldown:	200lbs x 9
Lateral Raise:		290lbs x 7
Overhead press:		200lbs x 11
10 degree chest:	275lbs x 8
Multi Biceps:		190lbs x 10
Lower Back:		400lbs x 12 
</PRE>
<P>MIKE MENTZER - Ex-pro-bodybuilder, Mr. Universe (1979), 1st
runner-up, Mr. Olympia (1979).  Made the best gains of his
career using HIT.  Here's a description of Mentzer's chest
routine used on July 20, 1983:</P>
<P>1. Nautilus 40 degree chest:  300lbs x 6<BR>
NO REST,<BR>
2. Decline Press, negative only: 325lbs x 10<BR>
NO REST<BR>
3. 10 Degree Chest: 275lbs x 8</P>
<P>DORIAN YATES - Pro-bodybuilder, Mr. Olympia, 1992, 1993, 1994
Personally trained by Mike Mentzer.  Has stated on the record
that he made his best gains using HIT, and in fact uses LOWER
VOLUME than Mike Mentzer ever did.</P>
<P>CASEY VIATOR: Ex-pro-bodybuilder.  To this day the youngest man
to win the Mr. America contest at age 18, under the tutelage
of Arthur Jones.  Viator in the early '80s supposedly trained with
a much higher volume.</P>
<P>However, Mark Asanovich, strength coach at Anoka High School
in Minnesota and an assistant with Steve Wetzel of the Minnesota Vikings,
was in Gainsville, Florida recently attending a MedX Seminar and ran
into Viator.</P> 
<P>At a lunch with Casey Viator, Viator
has said that he is now training for one of the Senior Men's National
Bodybuilding contests.  He's also doing some personal
training in Charleston, South Carolina.  According
to Asanovich, Casey is "high intensity through and through" and "back"
to training HIT.</P>
<P>DR. KEN LEISTNER - </P>
<P>374 pound legal bench press at 152 lb bodyweight in 1987.</P>
<P>Leistner is shown in one photograph weighing a solid 230lbs, at 
a height of 5'7".</P>
<P>The picture has him at that weight balancing the proverbial glass
of water on his upper chest.</P>
<P>Other official lifts:</P>
<PRE>
Deadlift 	- 660lbs,
Squat	 	- 555lbs x 1, and 255 for 100
Bench Press 	- 455lbs,
</PRE>
<P>Note: Leistner would <STRONG>bench press only once per month</STRONG>.</P>
<P>There is also a picture of Dr. Leistner doing overhead presses for reps
with a 200 lb <STRONG>wood log</STRONG>.</P>
<P>GREG ROMAN - 5'8" 235 lb noseguard for John Carroll.  Trains 2 days
per week, for a total of 9 exercises per workout.</P>
<P>One recent workout of trap bar deadlifts: 20x455lbs</P>
<P>FRANK SAVINO. 282lbs at 5'11"<BR>
Squat -  700lbs x 15<BR>
Bench Press -  375lbs x 15<BR>
Deadlift - 500 x 40 <BR>
[Also trained by Ken Leistner using HIT]</P>
<P>JEFF REINEBOLD - assistant coach of the CFL's British Columbia Lions reports
these gains from 6 <STRONG>weeks</STRONG> of HIT (i.e., 12-14
exercises, one set to failure): 
[Sidenote: Kim Wood, strength coach of the Cincinnati Bengals, was also
instrumental in setting up the program]</P>
<PRE>
    GLEN SCRIVENER - upper arm (R)    16 1/8 to 16 1/2
       (265 lbs)     upper arm (L)    15 7/8 to 16 3/8
                     chest (expanded) 49 1/2 to 50
                     upper leg (R)    26 to 26 1/4
                     upper leg (L)    23 3/4 to 26
     O. J. BRIGANCE - neck          17 to 17 1/2
       (224 lbs)      upper arm (R) 14 3/4 to 15 3/4
      linebacker      upper arm (L) 14 to 15 1/8
                      chest         40 1/4 to 42 1/8
                      waist         33 7/8 to 33 1/2
                      upper leg (R) 22 1/4 to 25 3/4
                      upper leg (L) 24 to 25 1/4   
</PRE>
<P>Note: This training program was featured in two Vancouver, B.C.,
newspapers as well as two major TV stations.</P>
<P>JOHN WELDAY - strength coach of the Pittsburgh Penguins (NHL).  Played
football at Penn State.  At one time was about 6'2" and 260 pounds.
Tom Montebell (National Fitness Institute and Exercise
Center/Rockville, Maryland) reported seeing Welday use the entire
weight stack during Leg Extensions on the old Nautilus Compound Leg
Machine - <STRONG>with one leg at a time</STRONG>.</P>
<P>ROB DRIBBON - In the late 1980s, held the New Jersey State Teenage record in
the bench press: 265 at a body weight of 132 (double bodyweight) in a
sanctioned meet.  Dribbon bench pressed twice per week (Mon and Fri) using a
low amount of multiple sets.  All other exercises were done HIT style (i.e.,
one set to failure using a 6-9 rep range followed quickly by several breakdown
or negative reps).  Trained 3 times per week.  Wed workout was done all HIT -
no bench press this day (did one set of negative only dips instead).  Workouts
without bench press rarely lasted more than 20 minutes.</P>
<P>TONY ALEXANDER - Princeton University.  Has trained exclusively HIT
for about 3 years.  Currently 6'1" and 217 pounds.  Recently measured
at 12.18 percent bodyfat.  Averages about 1 hour and 20 minutes of
lifting  <STRONG>per week</STRONG>. Typical bench press has him START
with 287 pounds (no warmup) for 9-10 reps to failure, quick breakdown
to 227, quick breakdown to 187, quick breakdown to 137.</P>
<P>UNIVERSITY OF MICHIGAN -</P>
<BLOCKQUOTE>
<P>MIKE EVANS - 6'4" 275 pound defensive lineman.  Weighed 215 as a freshman.
Performed 8 x 360 in the Hammer Behind the Neck Press.</P>
<P>DESMOND HOWARD - Heisman Trophy winner.  Four years of HIT
at The University of Michigan and being trained using HIT with the Washington
Redskins</P>
<P>DEAN DINGMAN - 6' 7/8" 290 pounds, 5.43 40 time.</P>
<P>TOM DOHRING - 6' 6 1/2" 290 pounds, 5.6 40 time.</P>
<P>[Sidebar: trained by Mike Gittleson, strength coach for Michigan.  Wolverine
players train only 20-40 <STRONG>minutes</STRONG>, two or three
times/week.]</P>
</BLOCKQUOTE>
<P>WASHINGTON REDSKINS -</P>
<BLOCKQUOTE>
<P>JIM LACHEY - 6'6" 300 lbs.  Now with another HIT team, the San Diego
Chargers.</P>
<P>JOE JACOBY - 6'8" 315 lbs.  Former Redskin offensive tackle.</P>
<P>MATT MILLEN - of the Redskins, "They've always been the strongest team in
the league."</P>
<P>[Redskins train pure HIT style]</P>
</BLOCKQUOTE>
<P>EDDIE MUELLER - trainee of Dr. Ellington Darden, mentioned in two
of Darden's books, <CITE>MASSIVE MUSCLES IN 10 WEEKS</CITE>, and,
<CITE>BIG</CITE>.</P>
<P>In 1990, Eddie was put on a six-week HIT course by Darden, which was based
on the Super-Slow protocol.</P>
<P>At a height of 5'8", Eddie went from 172.5 lbs to 192 lbs.  Of this 19.5
lb gain in bodyweight, 14.5 lbs was calculated as muscle for an average of
2.42lbs of muscle <STRONG>per week</STRONG>.</P>
<PRE>
Neck 		15 5/8" to 16 3/4"
Upper arm (R)	15" to 15 3/4"
Upper arm (L)	15 1/8" to 15 7/8"
Chest 		40.5" to 45.5"
Thigh (R)	23 1/8" to 25 5/8"
Thigh (L)	23 1/4" to 25 5/8"
</PRE>
<P>TODD WATERS - another trainee of Dr. Ellington Darden.  Was put through a
six-week HIT program using various modalities such as pure negatives,
super slow, as detailed in Darden's book, <CITE>HIGH INTENSITY
STRENGTH TRAINING</CITE>.</P>
<P>At a height of 5'11", Todd went from 184lbs to 204lbs.  Of this 15.2 lbs
were calculated as muscle.  Thus Todd gained an average of 
2.53lbs of muscle <STRONG>per week</STRONG>.</P>
<P>Strength (measured as a 1 repetition max)</P>
<PRE>
Leg Extension (Hammer)	220lbs to 270lbs
Pullover (Nautilus)	150lbs to 190lbs
Bench Press (Barbell)	315lbs to 385lbs
Biceps Curl (Barbell)	135lbs to 165lbs
</PRE>
<P>Other random individuals:</P>
<P>KEVIN ALLEN - 6'5".  Increased bodyweight from 312 to 330 in 10 weeks using
HIT.</P>
<P>GREG HUNTINGTON - Penn State football.  6'4".  Increased weight from 235 to
260 and decreased bodyfat from 17.1 percent to 16.7 percent in one summer using
HIT.</P>
<P>KEN MOYER - 6'6" 293 Cincinnati Bengal offensive lineman (former
University of Toledo Rocket - another HIT team) performed 14 x 595
on the Hammer Leg Press.</P>
<P>MARCUS AMICK 6'1".  Increased bodyweight from 258 to 265 and
decreased bodyfat from 15 percent to 13 percent in a 10 week
off-season HIT program and DOUG SPIDEL increased bodyweight from 248
to 255 and decreased bodyfat from 17 percent to 12 percent in same
program.  (University of Toledo)</P>
<P>ANTHONY MUNOZ - regarded by many as the <STRONG>best offensive
lineman in the history of football</STRONG>.  Member of the Team of
the Decade, 1980s.  100 reps with 400 lbs on the Hammer Leg Press.  A
true HIT devotee for years.</P>
<P>DARREN CARRINGTON - 6'1" 205 pound cornerback for the San Diego Chargers,
(another HIT squad). Increased bodyweight 20 pounds since turning pro and
training using HIT.  Also now has 4 percent bodyfat.</P>
<H4><A NAME = "Q43">4.3 A "Real Life" HIT Anecdote</A></H4>
<P>The following is a very recent local true life story
of a good friend of mine, Dave who has switched training to HIT and in
particular the super slow protocol.  Dave is studying for his PhD in Industrial
Engineering at the University of Toronto, and is also an amateur kickboxer who
has been lifting weights for years (so I wouldn't tell him his gains are
"psychological").</P>
<P>The following is an excerpt of a letter sent to one of my "mentors":</P>
<BLOCKQUOTE>
<P>"I am an old engineering buddy of Robert Spector and he suggested
that I send you a note.</P>
<P>Over the last little while, Rob has been raving about the "super slow" 
strength training techniques that you have described to him, so I thought 
that I would give it a try.  I started training in this manner for the last 
4 weeks.  I have to admit that it felt strange only working out twice a week 
or once every five days.  I thought from my surprising increase in weight 
that my lack of usual aerobic exercise, such as kickboxing, jogging, was 
making me <STRONG>fat</STRONG>. However, my girl friend, the old pinch
test, and my "reduced-calories-for-recently-less-active-guys" diet
suggest that this is not the case.  I believe that I have gained about
7-8 pounds over this period.   I started with 40% less than the usual
weight and can now use almost what I used with Darden's "2 sec up 4
down" training prescription!"</P>
</BLOCKQUOTE>
<P>I went through a similar experience awhile back, and others have on the
misc.fitness newsgroup, who have e-mailed me, and written on-line.</P>
<H4><A NAME = "Q44">4.4 Other HIT Anecdotes</A></H4>
<P>My fellow Torontonian John Little
used to (I don't know if he does now) wrote a monthly column in the British
version of FLEX magazine.  Little told a story about a neighborhood training
partner of his who developed 19" arms doing 20 sets/bodypart, 6 days/week
workouts.  The bodybuilder soon gets burned out and disappears.  Two years
later the guy with the big arms suddenly resurfaces at a local gym.  In a
matter of weeks he's bigger than ever with arms that are called
"too big" by some onlookers. "And he's training differently," say all the
local bodybuilders.</P>
<P>"As it turned out," writes Little, "he was indeed training differently. In
fact the difference in his training could quite accurately be described as
<EM>revolutionary</EM>.  He was not heading in the direction of more
work.  In fact, he was so far down at the opposite end of the volume
scale that Ellington Darden would have kissed him!  He was now
training a mere three times a week and performing a total of 6
sets/workout for only one set/exercise"</P>
<P>True story.</P>
<P>Another story:</P>
<P>In one of the Gold's gyms (going back a few years, obviously) there was
a trainee performing set after set of cable crossovers in an effort to
increase his pectoral size.  He was about to do his 15th set when Mike
Mentzer entered the gym.  Those were the Mentzer heydays and he was
a pretty awesome specimen, so the trainee stopped his workout to observe
what Mentzer was doing.  Mentzer proceeded to perform slow, controlled
movements on the Nautilus Chest Flye until he reached positive failure,
and then immediately went on to the Nautilus Decline Press with no
rest between.  The kid watching was awestruck.  After this Mentzer's 
pectorals were pumped enormously.  After shaking his head in disbelief
the kid went back to performing his next set of cable crossovers.</P>
<HR>
<P>This FAQ is subject to change and revision.  If you feel there should be
anything added or changed, please feel free to e-mail me at the address
listed at the top of this FAQ.  As many are aware, I have a bad habit
of not returning e-mail, but I can promise that I will read everything
sent to me.</P>
<P>Wishing you the best in meeting your goals,</P>
<P>Rob</P>
<ADDRESS>
rspe...@idirect.com
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k...@cs.odu.edu
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