We hear things such as this all the time. What is right? Where is the truth?

If we take a bit of science, just a part that has been proven many times over, and extrapolate with logic, the picture is easily cleared up.

The Science Fact
There are two forms of strength.
1) Neural based (including coordination and effort)
2) Physical changes (including hypertrophy and energy systems)

The key tool: The more you stick with a movement, keeping the performance the same, the less there is to learn. This along with studies and annecdotal evidence show that neural gains are soon minimized in a training program. Further gains in strength can only come from one type of adaptation at this point. Hypertrophy.

The Logic
Knowing this, it becomes very easy to analyze what frequency is best. It′s the one you gain strength on at the fastest rate. One can also apply this to rep range, volume, intensity, etc. There is no denying, that the one you gain the fastest on, IS the one you gain the fastest on!

Application
Test yourself. Keep everything unchanged in your program but alter your frequency. If you find you add 3% per workout training 2x per week, but add 8% training once per week, there is your answer. If you find you have hit a sticking point and cannot add weight to the bar, try both directions, more frequently and less frequently. The one that shows improvement is undeniably the correct choice.

If there is a way to alter the ratio of neural to hypertrophic gains, is surely does not lie in frequency of training, it would lie in the application of the stimulus. Altering the frequency of a drug dosage does not alter the systems the drug affects, only the saturation levels in the body. If a different drug stimulus is needed, a different drug is required.

The worst scenario
People change their exericises, rep range, form, ROM, etc etc and never let themselves surpass the beginning neural learning curve. Just when they get good at the exercise, the gains slow (this makes sense as now you are only gaining from hypertrophy which obviously will yeild less strength gains than the fast neural llearning was previously), this gives a false feedback that change is needed. The person then changes things to a way that now yeilds those fast strength gains once again. What they did, was change things enough that they are now in the neural/coordination area again.

Best scenario
Pick exercises and maintain form and function. When gains slow, wait a bit, if they still continue to slow, now try adjusting frequency, find the direction that brings the strength gain curve back up. This is the right direction. Am I saying we should keep dropping frequency lower and lower until were training once a month? No, I do not believe that will happen for most, what I do beleive will happen, and should happen, is that you will finally find a frequency, whether it be 2x per week or 2x per month, that allows the effects of your training to be dealt with properly by the local and systematic areas of the body. Again, if you keep changing intensity levels, volume, or any of these factors, you will also alter the dose and type of stimulus, thus voiding the entire concept.

The post Logic and Science: Frequency & Adaptations appeared first on Guide for Fitness and Bodybuilding.

Most of the actions of catecholamines and sympathomimetic agents can be classified into seven broad types: (1) peripheral excitatory action on certain types of smooth muscles such as those in blood vessels supplying the skin, kidney, and mucous membranes, and on the gland cells, such as those of the salivary and sweat glands; (2) a peripheral inhibitory action on certain other types of smooth muscle, such as those in the wall of the gut, in the bronchial tree, and in blood vessels supplying skeletal muscle; (3) a cardiac excitatory action, responsible for in increase in heart rate and force of contraction; (4) metabolic actions, such as an increase in the rate of glycogenolysis in liver and muscle and liberation of free fatty acids from adipose tissue; (5) endocrine actions, such as modulation of the secretion of insulin, rennin, and pituitary hormones; (6) CNS actions, such as respiratory stimulation and, with some of the drugs, an increase in wakefulness and psychomotor activity and a reduction in appetite; and (7) presynaptic actions that result in either inhibition or facilitation of the release of the neurotransmitters such as such as norepinephrine and acetylcholine.”

The drug clenbuterol is specifically a selective beta-2 sympathomimetic, primarily affecting only one of the three subsets of beta-receptors. Of particular interest is the fact that this drug has little beta-1 stimulating activity. Since beta-1 receptors are closely tied to the cardiac effects of these agents, this allows clenbuterol to reduce reversible airway obstruction (and effect of beta-2 stimulation) with much less cardiovascular side effects compared to nonselective beta agonists. Clinical studies with this drug show it is extremely effective as a bronchodilator, with a low level of user complaints and high patient compliance. Clenbuterol also exhibits an extremely long half-life in the body, which is measured to be approximately 34 hours. This makes steady blood levels easy to achieve, requiring only a single or twice daily dosing schedule at most. This of course makes it much easier for the patient to use, and may tie in to its high compliance rate. In spite that clenbuterol is available in a wide number of other countries however; this compound has never been approved for use in the United States. The fact that there are a number of similar, effective asthma medications already available in this country may have something to do with this, as a prospective drug firm would likely not find it a profitable enough product to warrant undergoing the expense of the FDA approval process. Regardless, foreign clenbuterol preparations are widely available on the U.S. black market.

HOW TO USE CLENBUTEROL: Numerous athletes use Clenbuterol after steroid treatment to balance the resulting catabolic phase and thus obtain maximum strength and muscle mass. A further aspect of Clenbuterol is its distinct fatburning effect. Clenbuterol burns fat without dieting because it increases the body temperature slightly, forcing the body to burn fat for this process. Due to the higher body temperature Clenbuterol magnifies the effect of anabolic/androgenic steroids taken simultaneously

CLENBUTEROL DOSAGE: Athletes usually take 100-140 mcg/day. For women 80-100 mcg/day are usually sufficient, It is important that the athlete begin by taking only one tablet on the first day and then increasing the dosage by one tablet each of the following days until the desired maximum dosage is reached. The compound is usually taken over a period of 8-10 weeks. Since Clenbuterol is not a hormone compound. It has no has no side effects typical of anabolic steroids. For this reason it is also liked by women.

Side Effects of CLENBUTEROL: Possible side effects of Clenbuterol include restlessness, palpitations, tremor (involuntary trembling of fingers), headache, increased perspiration, insomnia, possible muscle spasms, increased blood pressure, and nausea. Note that these side effects are of a temporary nature and usually subside after 8-10 days, despite continuation of the product.

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DAY
ONE
DEADLIFTS
SQUATS
BB PRESS
SHRUGS
CLOSE GRIP PULLDOWNS
CRUNCHES

DAY 2

SQUAT
FLAT BENCH
T-BAR
DB PRESS
TRI PULL DOWNS
PREACHERS
CRUNCHES

I DO 2 OR 3 SET TO TOTAL MUSCLE FALURE WELL THERE IT IS LOOKING FORWARD TO SOME GOOD INPUT LIKE I SAID BEFORE I AM HERE TO LEARN

The post MY HIT PROGRAM appeared first on Guide for Fitness and Bodybuilding.

If it is variety for your leg workout you are looking for, I like the shrug bar. There is nothing wrong with the other options; the shrug bar is simply my choice.

If shoulder mobility or pain is a problem, I like the TopSquat.

The post Frank Zane′s Leg Blaster. appeared first on Guide for Fitness and Bodybuilding.

I just released my latest Ebook, High Intensity Powerbuilding – The Next Step… found at http://www.ruserious.info/ to my list members.

Many of my friends, associates and former training partners have been egging me on, to release the true abbreviated workout that enabled me to reach my all time biggest and strongest. Although I am considered a shorty 5″5″, it enabled me to benchpress over 400, squat over 600, deadlift 830, halfsquat 1000 and do barbell rows with 405 at a bodyweight of 238…and a couple other strength feets described in the book.

It is not for the beginner and is not low stress, but it is extremely effective if your goal is to become your all time biggest and strongest. It is certainly not for the faint hearted.

In true HIT fashion it is put together in detail. I also have a special for the holidays where I offer both my books for a discounted rate…

The post High Intensity Powerbuilding by Bill Sahli- for experienced and advanced only! appeared first on Guide for Fitness and Bodybuilding.

We normally suggest using a close grip palms up pulldown/chin for several reasons. The first reason is that a close grip makes the lats work through a larger range of motion, and thus stretches the muscle more. I agree with this for sure, for abvious reasons.

The second reason is a little debatable I′ve found. We normally say using a palms up grip puts the biceps in their strongest position, and this is important in properly working the lats. The argument goes that it is only the secondary function of the biceps to move the forearm towards the upper arm, but the primary is supinating the wrist. We must have the wrists supinated to put the bicep in its strongest position, so the bicep will last longer before failing, letting us work the lats harder.

I′m not convinced anymore for the following reasons.

1) In a pulldown, as far as the bicep/arm relationship is concerned, I′m only interested in moving my forearm towards my upper arm, not in supinating my hand. If it′s only the secondary function of the bicep to move the forearm to the upper arm, what difference does it make what the primary function is, or if I satisfy it?

2) I′ve noticed it makes no positive difference to have my palm up during a pulldown, except for the fact that it′s become more comfortable over the yeas with a close grip. I′m equally strong, if not stronger, with a overhand grip.

3) And here′s the kicker, I can hammer curl waaaaaaaay more than I can palms up dumbell curl. I figure it′s because I′m using the brachialis more. I don′t know if it′s the primary function of the brachialis to move the forearm towards the upper arm, but if it is, it would make sense to use it. Regardless, being stonger with the neutral grip of a hammer curl in moving the forearm to the upper arm is significant when trying to work the lats.

I′ve noticed that I can lift just as much, if not more, on a palms over pulldown, and my biceps don′t feel as hit when I′m done compared to the palms up variety. I guess, if you don′t do any direct bicep work, then it might be best to keep the palms up grip, but I don′t think it′s necessary for maximum lat stimulation for the reasons stated above (comparative strength, hammer curls, primary/secondary functions). If, however, you do direct bicep work, especially in the same workout, using a palms down grip may leave your biceps a bit fresher for their own set later.

The post Palms Up Pulldowns appeared first on Guide for Fitness and Bodybuilding.

Jeff said . . . “OK sorry, my bad. I assumed you were talking about “intensity techinques” done at the end of the set to failure. I assumed as much because thatŒs what the majority of people do. YouŒre right, that example above does not increase the volume but increases the intensity (%1RM). It does not, however, increase the HIT definition of “intensity,” as 100% effort is 100% effort.”

ah, yes BUT the problem is that is not the HD/HIT definition of “Intensity”, at least not as how i understand it.

I think Arthur Jones confused the issue by referring to intensity as “outright hard work” which is at best vague and misleading.
anyway, I′m sure i am not going to word this as well as Darden or Mentzer ever could but here goes . . .

HD/HIT is based on the overriding principal that maximum muscular contractions are the best, most efficient way to stimulate increases in size and strength. Because muscle fibers work in an “all-or-nothing” fashion, one needs to train to momentary muscular failure in order to cause the maximum contraction of the greatest number of fibers in any given movement. In other words the greater the demand (stress) placed on the muscles, the more fibers in that muscle that will be put to use at 100% their momentary ability, which would stimulate the greatest increases in size and strength. Training to (and sometimes beyond) the limits of our momentary ability is a way to achieve that.

To put more simply, effort is the means not the end. A person can train with a very high degree of effort and not come anywhere near utilizing maximum muscular contractions which means they are not training in a high intensity fashion.

so in a nutshell . . .

Intensity= degree of EFFORT exerted<– incorrect!

Intensity= degree of STRESS placed on the muscles<– correct!

in fact it might have been better to call it “High Stress Training” instead but that doesnt sound nearly as catchy!

so as I understand it, the difference between HD/HIT and most other training methods is:

doing the final set of 5×5 with 85% of 1RM, each rep would be of equal intensity because intensity is defined as %1RM. (even if the 5th rep equaled failure)

doing a HD/HIT set where 5 reps equals failure, each rep becomes increasingly more stressful (intense) with the 5th rep being the most stressful (high-intensity) because it contains the most demanding, i.e. hardest muscular contraction in the set.

This is why my example using static training on leg extensions does indeed increase the intensity per the HD/HIT definition of the word. The number of fibers called into play with a resistance where one 30-second static rep will equal failure is greater than the fibers called into play in a set of normal positive fashion leg extensions where the resistance makes the 10th rep equal failure, because we are stonger in our static strength than we are in our positive strength. The stress placed on the muscles is greater, therefore the intensity of the contraction is also greater.

the same holds true for different movements. Obviously, if one is using the HD/HIT definition of intensity, a set of 10 reps to failure in the squat is more intense than a 10-rep set to failure of a concentration curl because more and alrger muscles are called into play to contract maximully in a squat than in any kind of curl. For the same reason the squat is a more overall productive exercise than the concentration curl but also again for the same reason it places a greater demand on the recovery of the trainer as well.

It is this that seperates a bodybuilder from a powerlifter. PLer′s are concerned with getting the heaviest weight possible from point A to point B.
A BBer is, or should be, concerned with placing the greatest amount of stress on the muscles targeted in order to induce the greatest number of fibers to contract so that the greatest amount of increases in size and strength will be stimulated during the workout. Poundages are a BBers tools not his/her master.

that′s my understanding of the HIT definition of intensity. I′ll probably think of some aspect i overlooked or some way i worded something that is misrepresenting my thoughts in some way but oh well, we′ll see, lol!

having said all this, i do not believe HD/HIT will work for everyone. There are a lot of people who, for whatever reason(s) will not train to true muscular failure, will not exert the effort required to stress their muscles intensely enough to stimulate them to adapt and therefore will receive little benefit from the short, infrequent training sessions. Arnold was a perfect example of someone who simply refused to work as hard as HIT requires when he spent a week with Arthur Jones in the early 70′s.

the replies to this should be really interesting!

The post “Intensity” as defined by HD/HIT appeared first on Guide for Fitness and Bodybuilding.

I′m currently doing a full body routine, consisting of:
– Shrug Bar Deadlifts
– Dips
– Chins
– One legged calf raises
Workout frequency is once every 7-9 days, depending on recovery/scheduling conflicts etc.

I am able to add 1kg (2.2 lbs) per workout to the Deadlift, 0.75kg (1.65 lbs) to Dips and 0.5kg (1.1 lbs) to Chins.

My best lifts up to date are:
Deadlift 105 kg (231 lbs), Dips BW+27kg (60 lbs), Chins BW+17kg (38 lbs)

My main concern is that I think I should do better but I really don′t know how much progression to expect. I am thinking of splitting my routine to the following:

1 Shrug Bar Deadllift, Calf raises
2 Dips, Chins

6-8 days rest between the two

But I don′t think that I could double the weight jumps from one workout to the other. But if I want better progress, I′d have to do even bigger jumps in weights than that.

How much progression do you expect in your training and at what frequency/volume? I know, I am not you but I think that I need a starting point as to not waste time by doing everything by complete trial and error.

 
If you absolutly have to do thoose exercies, to avoid some overlapping I think you should consider this routine:

1. Shrug Bar Deadlift & Dips
2. Calf raises & Chins

I think you should consider the split and start with a 4-5 days rest between workoaut 1 and 2.

I started the Ideal Routine january 2003 and when I looking in my logg I can see that I could made better weight gains if I rested more, i.e. more infrequent workouts.

At this moment I`m doing the Super Consolidation Routine (allmost the same as the one above), but I haven´t done it for a long time, so the progress is still to be seen!

Most time I gain one rep or two, but nothing dramaticly. But some exercises, like deadlifts, I always do weight increases with 10 kg (22 lbs) because I want to see it as a big jump. Leg press I increase with 20 kg (44 lbs). (I don´t want to put little weights here and there on the compund exercises)

BTW, if you replace the calf raises with leg presses or squats you have the Super Consolidation Routine (a.k.a. the Athletés Routine). Think about it!

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