IKFF

Monday, December 26, 2005

A Rant...

Hope everyone's holiday is going well.
I just felt the need to bring this up [vent/rant]. I was reading the latest issue of a bodybuilding mag. [no names when being negative] and something just grabbed me. This particular magazine recently printed the same arm workout in 2 issues [in a 3 month span!] and even gave the workout cover headlines both times. The workout was about putting 1" on your arms in 1 day. By the way the workout consists of doing a superset of a Bi and aTri exercise every 30 minutes for 8 hours. The workout is an "oldie but goodie" as it is described in one of the articles. The thing that gets me is that in the latest issue the publisher puts down kettlebells because they are old school and cause blisters [WEAR GLOVES %&##@!]. I don't get it, was he serious??? His magazine was one of my favorites, but recently it has become more and more a catalog for his supplements, which I am not for or against but keep up the quality magazine, try new/alternative things even if they are "old school". Stop recycling, at least not so close together, and bring back the posters!!!!
Continue having a great Holiday Season!!!

Tuesday, December 20, 2005

Happy Holidays

This will be my workout starting January
Squats [of course] 1x20+
A Ladder consisting of:
Incline presses, done to mimic a punch, start palms facing and as you press up rotate so palms face away, elbows out, explode up, and slowly down.
Renegade Rows [or regular rows or pull-ups], these are done with kettlebells, go into a pushup position, row up with one arm and press into the ground with other arm you can go back and forth or one arm then the other.
Cleans, I prefer with kettlebells
I will then finish with as many squat thrusts/ snatches that I can do in 2 minutes again using kettlebells.
If needed you can throw in a set of arm work.
I will be doing this 2-3 times a week

Here is an interesting change of pace for a workout from Dragondoor, a new Dragon Door author, Master Zhongxian Wu, whose Chinese Shamanic Tiger Qigong DVD that they are releasing today with a $5 discount.
Have a great Holiday Season and Support the Troops!!!!

Wednesday, December 14, 2005

Diet Basics, Fitness, Exercise, and Weight Loss with Marty Gallagher

A cool link with a lead in from Pavel

Power by Pavel: 'Purposefully Primitive' Fitness

When I recently visited my friend Marty Gallagher
in his PA compound I witnessed something
extraordinary. Together with his star pupil Kirk
Karwoski the former coach of men's Powerlifting
Team USA was coaching a group of overweight folks
in his garage. There was not a single stationary
bike or Pilates gimmick in sight. A barbell, a
bench, a power rack.

'The Cat Herd', as Marty calls his students, does
only the three powerlifts. No curls, no crunches,
just the squat, the bench, and the dead. They
follow the classic American powerlifting template
of the Coan and Karwoski fame and lift for a mere
30min three times a week. They walk outdoors for
cardio and learn cooking from Chef Gallagher.
Now what sort of results could such a primitive
system produce? Judge for yourself. Following are
two examples of what the Cat Herd has accomplished
in sixty days.
63-year old Betty came to Marty weighing 303 lbs.
and was unable to deadlift an empty bar from the
knees. Two months later Betty gained 8 lbs. of
muscle and lost 43 lbs. of fat. And pulled 135x4
off the floor!
Ron, a 49-year old factory worker, took his
bodyweight from 235 lbs. to 189 - while adding 12
lbs. of muscle in the process. Ron'd deadlift shot
up from 95x10 to 340x4!
Read the rest of the Cat Herd success stories on
www.martygallagher.com

Tuesday, December 13, 2005

Friday, December 09, 2005

Continuous Tension

Here is a training idea that is another great way to increase intensity and also bring up a lagging body part. This is cut from an Ironman training article
"We’ve talked about Ronnie Coleman, the current Mr. Olympia, who does only partial reps on almost every exercise—and those partials always include the max-force point, where fiber activation is red-lining (the X Spot). Another interesting detail is that he rarely does low reps as you’d expect—they’re usually up around 12. So what he’s doing is keeping tension on the muscle for a considerable length of time (we’ve said that around 30 seconds or more is best for hypertrophy). He’s also enhancing fiber recruitment by using a controlled explosion right at the semistretched point on the stroke—like near the bottom of a bench press. But let’s talk tension time first...Locking out on exercises where the target muscle can rest is useless because it kills continuous tension. That means moving the bar all the way up on bench presses and squats is costing you mass gains. The top range of the squat is almost all glutes, so the quads get a rest. At the top of a bench press your pecs relinquish the load to the triceps and front delts. So if you lock out, it’s like doing a series of singles, which is fine for powerlifters interested mostly in strength development and who have to lock out in competition (we’re interested in maximum muscle mass first, with a strength side effect).We’ve come to the realization that if you’re after the most mass stimulation possible, you should avoid the top third of the stroke on those types of exercises. Remember, continuous tension blocks blood flow to the muscle (occlusion), which triggers an incredible anabolic response—if that tension lasts long enough. (Longer tension times is one reason Ronnie Coleman is so freaky huge!)Time under tension—King TUT—is very, very important. In fact, we’ve labeled short, or lower-rep, sets as one of the biggest mistakes, if not the biggest mistake, in muscle building. Why? Because most bodybuilders are obsessed with using heavy weights and lower reps, so time under tension is cut short on every set. They’ve been conditioned to believe that low reps build the most mass, which isn’t true.Extended tension times—up to a point—do more for muscle mass than lower reps (one reason is the size principle of muscle-fiber recruitment, which is explained in "The Ultimate Mass Workout" [See IronMan link on the right] Low reps are more for strength with a slight size side effect. Nevertheless, lower-rep sets every now and then can enhance your bodybuilding progress by increasing your nervous system response—more strength may allow you to involve more fibers eventually on any one set (Coleman does low reps every so often, like on squats). If you want to insure more muscle stimulation, we suggest you add X Reps to those low-rep sets. That way you exponentially jack up the mass-building effects. For example...Let’s say you do a set of bench presses with a heavy weight that allows you only seven reps. If every rep lasts about three seconds, that’s only 21 seconds of tension time—good for strength, not so good for size (and remember not to go to lockout so that your pecs stay engaged throughout). When you miss on rep eight, you want to somehow keep firing the muscle to extend the tension time. Lower the bar to just above your chest, the X Spot, and blast up to just below the midpoint of the stroke. You may need help from a partner, but the growth response you’ll get from more stress right at the max-force point will be well worth the extra effort. (X Reps are impossible on free-bar squats, so you may want to do your X-Rep set on a Smith machine or hack machine.)Think about it. If you can get six X-Rep partials, each one lasting more than one second, you can push your low-rep set closer to 30 seconds of total tension time, the anabolic time zone. That gives you a double-whammy—strength-building effects from the lower reps and more size stimulation by extending the tension time.You get bigger muscle dimensions with more continuous tension, so blast out some X Reps on most of your lower-rep sets. It’s like size-building insurance! "
Try using that on your next workout
Tom

Friday, December 02, 2005

Bicep Workout from “Ironman” newsletter

I know I never give an individual bodypart workout but if your biceps are lagging you can throw this in at the end of a workout.
“…sometimes to build a muscle, or at least make it appear larger than normal, you have to look beyond attacking only the target bodypart.
What the heck are we talking about? Well, the biceps is a perfect example. There’s a muscle that snakes underneath that upper-arm mass, and when you build it, it pushes the biceps skyward. You may have heard of it, because Arnold was a big proponent of training it for arm mass. It’s the brachialis. If you want your arms to take on new dimensions fast, you gotta build this muscle!
When your upper arm is up and flexed to show off the biceps, the brachialis is a knotty mass on the outside of the arm that sits between the biceps and triceps. And when that sucker is pumped and plumped, you’ll get a more gnarly, jagged peak to your biceps so that every time you flex, people’s eyes will pop out of their heads. (Your arms will look much bigger just hanging at your side too because of the new thickness and density.)
First, the best exercise: According to MRI studies, the incline hammer curl really lights up the brachialis. Why is it so good? Because lying back on an incline bench with your arms straight down angling back behind your torso and your thumbs facing forward puts the brachialis in an elongated state. Remember what we said about stretch-position exercises? They trigger extreme anabolic responses in muscle tissue and also have the potential to stimulate fiber splitting. One study produced a 300 percent muscle mass increase in a bird’s wing with stretch overload—in only one month! (Stretch-position exercises for each bodypart are identified in The Ultimate Mass Workout e-book.)
But getting a muscle bigger faster takes more than just working it in the stretch position. Remember, you want capillary bed expansion and maximum fiber recruitment as well. Here’s how to get it all in just two sets:
Set 1: Use a pair of dumbbells that allow you to get 10 reps in pistionlike fashion—no rest at the top or bottom, 1 1/2 seconds up and 1 1/2 seconds down. Keep tension on the brachialis muscles throughout the set, and when you reach nervous system exhaustion, do X Rep pulses from just out of the full stretch position at the bottom to just below the middle of the stroke. If you can’t pulse, do a static contraction—hold the weight steady—at that max-force point till you can’t stand the burn. Rest about two minutes and admire the swelling that’s happening—but it’s just the beginning. Now for the money set...
Set 2: Use less weight on this set, as you’ll be using the Double-X Overload technique. Between each rep, do an X Rep at the bottom—the max-force point again for maximum fiber recruitment. When you can’t manage another full rep, do X Reps or a static hold at that sweet spot—but you’re not done (even though your arms will be screaming). Now stand up and do regular hammer curls to extend the set. You may only get a couple, but it will be the muscle-building icing on the cake!
Do this quick-hit torture session after your normal biceps routine, as biceps curls hit the brachialis with big midrange work. The above brachialis attack will be the finisher and provide unique fiber activation, occlusion and extended tension time for capillary bed expansion—and the stretch will kick up anabolic hormone release and may even trigger some fiber splitting. In other words, it’ll put some freak on your biceps peak!—Steve Holman and Jonathan Lawson www.X-Rep.com"
Best of luck
Tom

Wednesday, November 30, 2005

Some Christmas gift ideas

Hi there,
A reminder: further down in this email you'll see an offer for Sarah Lurie's DVDs that won't be repeated [Sorry about the lateness].
Special one-time offer: Order Volumes One and Two together before Midnight PST, Wednesday, November 30 and pay only $39.95 (a $56 value).
When Pavel and I reintroduced kettlebells to the US about four years ago, we were both astounded at how they caught on. Kettlebells' impact on fat loss, muscle gain, heightened performance, you name it, is now almost taken for granted…
The first kettlebell pioneers relied on Pavel's groundbreaking The Russian Kettlebell Challenge and his kettlebell certification trainings to forge their new bodies.
The second wave of kettlebell innovation came with the imagination of Steve Maxwell, Jeff Martone, Mike Mahler and Steve Cotter, who each broke new kettlebell ground with their inspired kettlebell programs.
What has only just started to show up however is the third wave of kettlebell resources — which concentrates on kettlebell circuit training. The leader of the pack to date has been Anthony Diluglio with his outstanding The Art of Strength program.The new gal on the block in terms of hard-hitting, highly professional kettlebell circuit training DVDs is Sarah Lurie, owner of the highly successful IronCore la Jolla, which is exclusively devoted to kettlebell training. .
I'd recommend any of the above programs as an ideal "gift that goes on giving" to that special person in your life. Right now, because it's brand new — and I'm convinced it'll make the perfect Holiday gift, I'm giving a special plug to Sarah's Kettlebells the Iron Core Way DVD. Special one-time offer: Order Volumes One and Two together before Midnight PST, Wednesday, November 30 and pay only $39.95 (a $56 value).

Monday, November 28, 2005

Happy belated Thanksgiving

Hello, I hope everyone's Thanksgiving went well.
I just got a new Kettlebell DVD, The Kettlebell Solution For Size and Strength, Mahler's Aggressive Strength, By Mike Mahler. I must say is it is very good. I'll put it this way if someone was to just tell me that there would be over 20 minutes on the overhead press, I would have asked "why?". That said the 20 minutes goes by and you wish the whole dvd spent that much time on all the exercises. It is very informative and has some humor, I think this is a must for everyone, and it can make a nice stocking stuffer!

I added something to my workouts and they are called ladders, I believe we discussed these before. Ladders are way to change the intensity and the workout. The idea behind ladders are just like a regular ladder, the higher you go up the further you have to go down. Here is how they work, it is like a tri-set with a twist, I am using cleans, overhead presses, then squats, all done with kettlebells. [You can use dumbells or whatever you like] The 1st set-1 rep each, 2nd set - 2 reps each, 3rd set - 3 reps each...you get the pictture. Now the catch is say you get up to 8 reps now you have to come back down, 7,6,5....get the picture? You can double up on a strong exercise, say squats ex. 1st set would be 1 clean,1 press, and 2 squats. Remember to keep the rest time between steps of the ladder to under 1 minute.

Let me know what you think

Tom

Thursday, November 17, 2005

Chi Herbal Unveils Natural Products to Speed Athletic Injury Recovery and Help Maintain Overall Conditioning

SUDBURY, Mass.--(BUSINESS WIRE)--Nov. 16, 2005--
Herbal Formulas Allow Endurance Athletes to Speed Recovery Time, Prevent Injury, and Improve Conditioning





Chi Herbal, a provider of time-tested, natural products for athletes that speed recovery, prevent injury, and help maintain a healthy condition, today announced its full line of products and a new, revitalized Web site.

Dedicated to addressing the need to avoid injury and ensure better recovery from training and competition, the product line features topical formulas that help the body naturally balance joint, muscle, tendon, and ligaments stresses caused by the daily rigors of endurance training.

Particularly valuable for triathletes, marathoners, and cyclists because of their grueling workouts, the topical products are based on improving and balancing a person's Chi (pronounced chee), an East Asian term for the life energy that flows through everyone's body. When Chi, moves smoothly, your body stays balanced, readily heals itself and functions optimally. Blocked or stagnant Chi decreases ability and reduces strength, resulting in pain, injury or illness.

With 65 percent of runners injured every year and one running injury for every 100 hours of running (according to Medicine and Science in Sports and Exercise), every serious triathelete, runner, cyclist, and endurance athlete is bound to be sidelined by injury. The same study found that runners miss five to 10 percent of their workouts due to injury.

In fact, recovery is vital to athletes. "If recovery is insufficient, you'll break down more than you build up," according to Bryan Heiderscheit, Ph.D., P.T., head of the University of Wisconsin Medical School Runner's Clinic.

Used consistently, Chi Herbal products, such as the Foot Energy Spray, will decrease soreness, reduce muscle fatigue, and help keep joints and muscles in top condition so injuries are less likely. The Athletic Herbal Wrap enhances the body's natural ability to recover from common injuries, joint weakness, strains, and pulls. Chi Herbal products are available at www.chiherbal.com and other online retailers

Tuesday, October 25, 2005

An update for 10/25/05

Hello everyone I’m trying to get back to writing at least once a week. This week I’d like to start with a supplement that I was talked into trying by my local GNC manager. It is a good thing I have a good relationship with him or I’d have to find a new place to shop off-line. The product is called “Endothil-CR”, it is a chewable tablet made my Novex Biotec, you can read their research summary by going to the website { http://www.endothil.com/EndothilResearchSummary.pdf } It did absolutely nothing for me. I should have noticed on the box when it said “Note: To experience the full benefits of Endothil-CR, focus your workout on a single, specific muscle group (for example, biceps) and exercise that muscle group to exhaustion.”, that there was a catch. All you really need to do if you follow that kind of workout is get enough nutrition afterwards. I give this product a 1 out of 5 use at your own risk.
Another subject recovery, as I said I started doing Muay Thai in addition to my workouts. It is funny everyone keeps telling me to take Advil afterwards. That creates a good temp fix. To create a real fix protein, protein, protein yes a good shake, bar, whatever you like. I prefer a good whey protein powder [@35grams] within 30 minutes of the workout and that gets the recovery going. Sure there is more like carbs, you can use grape juice, apple juice, milk, or a good MRP. What I do is after the whey shake about an hour later I have a protein blend mixed with milk [@40grams total].
I am looking fro a good supplement to help with aerobic conditioning, any suggestions?
Thanks
Tom

Friday, October 07, 2005

WOW long time since my last post!

Yes I know it has been a long time since my last post.Sorry!
In my last post I mentioned H+ Blocker, my results with it are positive. My workouts are much more intense. Remember I did say it tastes horrible! Which brings me to another supplement I am trying, on my own, GAKIC. Another taste problem, not as bad though. It promises a 10% increase in strength. Does it deliver? Well if strength is measured in increased reps per set, yes it does, and more. The example I will give is squats. I had been getting @ 25 reps for 2 sets max, after using GAKIC the 1st set was the same, but the 2nd and 3rd, {yes 3rd!}were 31 & 32. It is almost like it needs to kick in on an exercise. GACKIC also comes in capsule which I have not tried. Another plus is it only needs to be used on workout days, so give the GAKIC free trial a try
Workout
I've changed things up a bit. I am back to training in Muay Thai 2x a week, so I now lift 2x a week. Here is the workout I am using.
Abs and warm-up
Squats 2x20+
Incline press w/dumbbells see-saw style 2x 12 supersetted with,
Pull-ups 2 x failure
The next few are done with kettlebells you can use dumbells or barbell
Double clean and snatch 2x ?
Double clean/squat/push press 2x?
Squat thrust/push-up/clean [
using kettlebells during the whole exercise] as much as I can in 2 minutes
How's that?
Any questions??? I'd like to hear from you.

Tuesday, August 23, 2005

How Much Protein?....more info

Diet Fallacy #9: “To build muscle, you need to consume a fixed amount of protein per pound of bodyweight”Ori Hofmekler
Do You Really Need To Pack In The Protein— In Order To Pack On The Muscle? And If So… How, When and Why? The Top Ten Diet Fallacies – Separating the Facts from the Fantasy One of the trickiest of all fallacies is the notion that there is a fixed amount of protein per pounds of lean bodyweight required for actual muscle gain. Yes, dietary protein is required for the build up of muscle tissues… but protein intake is only one out of several major variables that affect the body’s capacity to grow. And in fact, it isn’t even the most important one. The amount of protein intake required for actual muscle gain depends on critical variables such as hormonal balance, intensity and frequency of exercise, timing of meals and the overall nutritional composition, including the protein’s biological value (BV). Since protein intake requirement can change according to the above variables, the idea of a fixed amount of protein intake is mistaken and often misleading. Let’s briefly review the major variables that directly relate to protein intake. Hormonal balance Our bodies require a certain hormonal balance in order to effectively build tissue. A low ratio of androgens to cortisol or a low ratio of IGF-1 to bound IGF-1, may compromise our ability to induce the anabolic state required for actual muscle gain. If untreated, hormonal imbalance may jeopardize any chance of gaining muscle mass, even if protein intake is high. Exercise intensity and frequency Muscular development relates to the intensity and frequency of exercise. Numerous studies reveal that a high intensity level—as with resistance training or ­­­­­­­­­­­­sprint intervals—increases the levels of GH as well as androgens and thus maximizes the muscles capacity to adapt, gain mass and perform. A recent study at the University of Western Ontario Canada reveals that intense pre-fatigue exercise (and not a moderate warm up) boosts VO2 max in older individuals to almost the levels found in young adults. Overtraining can cause you to waste away… Moderate aerobics just won’t cut it—long distance runners would fail to gain total body strength and muscle mass even with a high protein intake. Furthermore, when the frequency of training is too high and the rest time is insufficient, the body may be prone to muscle wasting. Resent studies at the University of Alabama found that a certain hormone-like metabolite, called IL-6 may be chronically elevated due to overtraining. That can lead to a long-lasting inflammatory process, which may result in muscle tissue wasting. Timing of meals The body optimally utilizes protein when it is ingested in the first 30 minutes after exercise. Any delay beyond that, gradually slows down the rate of protein synthesis in the muscle. A 30g portion of protein consumed right after exercise converts to the same equivalent protein-utilization in the body as a 60g portion of protein consumed five hours later. So meal timing is critically important. The same protein meal, for instance, that is most beneficial after exercise, may actually cause adverse affects, if consumed before exercise (See fallacy #2). Overall nutritional composition To be fully utilized, protein must not be ingested alone, in large amounts. Studies by the food and agriculture organization (FAO) reveal that high calorie intake positively increases protein BV and vice verse. The higher the fat or carb intake (the higher the calorie intake) the less protein is required for effective muscle gain. Besides being a source of energy, carbs and fat play additional important roles. Carbs are necessary for critical anabolic actions (enhancing GH and IGF-1 impact) in particular after exercise (See fallacy #5). Fat is necessary for supporting a healthy hormonal balance (see fallacy #4). In conclusion, there is no fixed amount of protein required for actual muscle gain. Nevertheless, protein intake is important and should be adjusted according to other variables. For instance, young individuals with a superior hormonal balance require less protein intake then older individuals with inferior hormonal balance. Higher protein BV requires less amount of protein intake than lower protein BV. If applied correctly, small protein meals after exercise can yield the same net protein utilization as double size protein meals which were applied either too early or too late. Use your common sense. Through trial and error you’ll find what works best for you.

Sunday, August 21, 2005

A BETA test ...

I've been trying a new supplement, a "BETA" tester, it is called "H+Blocker". It is made by iSatori. "H+Blocker" is the world's 1st carnosine synthesizer/pre-workout muscle intensifier. What does that mean you ask...well I could just copy and paste from the website or just give you the link http://www.hblocker.com/
So far I've been using it for 1 week and the results are promising. My energy is up and so is my strength. You don't get a jittery type of energy it is a good energy boost, allowing you to increase intensity throughout the workout. I also experienced an increase in mental focus. {and muscle soreness was up due to the increased work load!!!}
The bad so far just the taste - very bitter and a slight warming sensation on my skin.
Give it a try!
Any new workouts out there?

Saturday, July 23, 2005

The X-Rep

In my last post I mentioned the X-Rep. I stated it was done in the stretch portion of a rep, it also is the bottom position of a rep. For example in the bench press it would be the bottom few inches. Yes these are partial reps, but they are done under constant tension, and not always strongest area of the rep but the "pump" is unbelievable! I have added them in my workouts for just one body part and change the body part that gets "X-Repped" every workout.
For example on a day I would do quads it would look like this:
2 sets of 12 X-reps on squats - @2" below parallel to parallel
1 set of 12 sissy squats
1 set of 20 full squats
2 sets of 8-12 of bench superstted with 2 sets of pullups to failure
2 sets of 8-12 of arnold presses
1 set of curls
1 set of tricep presses
2 sets of my modified kettlebell swings - if you'd like a detailed description please let me know!
I do all this with as little rest as possible
Then stretchout real good afterwards and drink a post workout shake!
You want to do the "X-Rep" in a controlled steady fashion to really feel it. Give this a try and let me know how it works!

Thursday, July 21, 2005

Interesting item from the Korean Times

Here is an interesting article that was in the Korean Times. Not normally what is in this blog but good stuff.
In my next posting I will be discussing implementing the X-rep. It is a rep that is being made popular by Ironman Magazine, briefly you take the stretch position of a rep and move in and out of that range. It is a partial rep but extremely potent!

Monday, July 11, 2005

Beachbody: Decide. Commit. Succeed.

Beachbody: Decide. Commit. Succeed.

The above link has some real good advice. I have been mixing in the "Power 90" with my own workout and I am having some real good results, and I'm finished in under 30 minutes! Of course the weights I use are lower but my rest period between sets is VERY short almost non existent. If anyone is intersted drop me a line
I found a product that I'd like to share with everyone, "Rejuvionate" This will help with recovery.
The are giving away a free 30 day trial give it a try.



Tuesday, June 14, 2005

How to Shrivel Your Muscles, Accelerate Aging, Stunt Growth, Sap Energy, Deplete Sex Drive

Here is some diet info from the "The Warrior Newsletter", great info for people who wat results from theirworkouts.
Fashionable Diet Fallacy #5. CARBS are your enemy

We are currently scapegoating Carbs as the culprit for the ongoing obesity epidemic — and for the diseases we associate with obesity.

Fashionable diet gurus have us believing that carbs are not essential nutrients and therefore should be severely restricted or even spared.

Low carb diet advocates argue that the hormone insulin promotes fat gain and should therefore be tightly controlled by chronically restricting carbs. Given the current popularity of low carb diets, it seems as if carbs are indeed the enemy. But are they?

Nothing could be further from the truth…

Let's examine the assumption that carbs are not essential nutrients. This assumption literally fails to recognize the two most critical biological functions of carbs (besides being a fuel):

1) The activation of the pentose phosphate pathway (PPP)2) The finalization of growth hormone (GH) and insulin like growth factor (IGF1) actions, as well as the enhancement of androgens actions.

The pentose phosphate pathway (PPP) is a critical process that is responsible for the synthesis of DNA, RNA and all energy molecules including ATP and NADPH, needed for all metabolic functions in particular, recuperation (healing of tissues) immunity and growth.

In addition, PPP is a precursor for another metabolic pathway - the uronic acid pathway — responsible for steroid hormones transport, production of proteoglycans (essential for connective tissue and cellular signaling) synthesis of spingolipids (lipids that are necessary for neural protection) and over all detoxification. The pentose phosphate pathway, which occurs mostly in the liver, is derived from glucose (i.e. carb metabolism).

Now, here is the problem...

In times of a desperate need for energy, such as during prolonged starvation or due to chronic severe restriction of carbs, the PPP would shut down its main function and instead switch into sheer energy production. It is likely that energy demand is a top priority for the body and therefore, in times of a desperate need for energy, the body would suppress certain important metabolic function (such as the PPP) to accelerate immediate energy production. Note that 30% of glucose oxidation in the liver can occur via the PPP.

One may argue that glucose can be synthesized from fat or protein. Yes, but not enough!

Since the synthesis of glucose from fat or protein (gluconeogensis) is actually a very limited metabolic process that occurs mostly in the liver, any severe restriction of carbs, in particular for active individuals, may adversely suppress the PPP critical functions; due to insufficient glucose supply during an increased energy demand.

The PPP actions also decrease with age, a fact that may contribute to the decline in steroid hormone production and the typical muscle waste associated with aging.

In other words, dietary carbs are essential for the full activation of the PPP and its critical functions.

Severe chronic carb restriction (below 70g-100g for an active individual) may lead to an adverse suppression of PPP, with an overall decline in sex hormones, compromised immunity, impaired growth and accelerated aging.

As noted, besides playing a vital role in the activation of the PPP actions, dietary carbs also help finalize the actions of the most anabolic agents including growth hormone, IGF1 and the sex steroid hormones.

Studies at Stanford University in CA and Helsinki University in Finland revealed that insulin is a potent promoter of IGF1 and the sex hormones action. Researchers found that insulin helps finalize the anabolic actions of GH, IGHF1 and androgens by down regulating certain proteins that suppress both IGF1 and androgens action, in particular in the muscle tissue, (i.e. IGHFBP-1 and SHBP, respectively).

A recent study at the University of Texas, indeed, proved that post exercise carb supplementation together with essential amino acids profoundly stimulates net muscle protein synthesis.

Interestingly, simple carbs had a more profound effect on enhancing anabolic actions after exercise than complex carbs. Nonetheless, as a general rule, our body is better adapted to utilize complex carbs than simple carbs. Again, it is when you eat that makes what you eat mattes.

In conclusion:

Dietary carbs biological functions go far beyond just sheer energy production. Chronic carb restrictions may lead in the long run to total metabolic decline with severe consequences for survival (i.e. capacity to regenerate tissues and procreate.)

Ignorance, not Carbs, is our true enemy.www.warriordiet.com

Thursday, June 02, 2005

A couple of new KB items and a review

There are a couple new items at Dragondoor that can be valuable tools.
The 1st- "Get in the Best Shape of Your Life!" is by Lisa Shaffer. Here is what the exert says about it "Lisa Shaffer’s workbook is a valuable companion to the Russian Kettlebell. You will enjoy the variety of exercises and the author’s “can do” attitude. Com. Lisa has done a great job!"
—Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge
The book covers the basics with over 50 excercises and details for beginer and experts, men and women! If you are new to kettlebells this is a great way to start!
2nd - "Loaded Stretching The Russian Technique for Instant Extra Strength" By Pavel DVD Instantly Develop Greater Power, Intensity and Strength — by TurningYour Muscles into Coiled Springs of Explosive Steel!
What do I say "Simple, Painful, but extremely effective!" I've been using these between sets and after workouts with very good results.
Remember to increase your intensity!!!

Thursday, May 26, 2005

Tips to loose weight and a great mass newsletter

Tips to loose weight.
1. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include white breads, rolls and bagels, snack foods, candies, and even fruit juices. Eating these foods often will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode. 2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism. 3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite. 4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session. 5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Vegetables, beans, whole-grains and nuts are ideal sources of fiber
During the summer months eat more fruits or vegetables that are high in water, and also increase you water intake.

I’ve been receiving a great MASS newsletter here is a link to it check it out!

In my own workouts I've lowered the weight and decreased the rest time between sets to almost nothing, giving an almost cardio affect.

Friday, April 22, 2005

E.D.T

Hello,
So what is E.D.T. you must be asking? Let me 1st say for the best and most informative description get the book, "The Ultimate Guide For Massive Arms", as mentioned in my previous post. You can try the link in the post or Home Gym Link on the left, and maybe the Dragon Door link.
E.D.T. Escalating Density Training
BASICLY what it is, you group your training into 2-3 time based blocks. In thes blocks you do supersets or giant sets for that time. So for example you could be doing Bench and Rows back and forth for 15 minutes. Now what you would do is maybe find a weight you can do 10 reps with but only do 8. You would keep your rest period to a minimum between each set. Record the number of sets you do in the time frame and try and do it one set or rep better next work out. After the 1st block of time you can rest 5 minutes then do your next block.
Here is a modified full body workout I'm now doing
1 set of 20 rep squats/ pullovers
then
block "A" 15 minutes
Pull-ups and Bench
rest 5
Block "B" 15 minute
Kettlebell Presses
Closegrip bench
Curls
rest
Block "C" 5-10 minutes - this varies if I feel I'll need more leg work
Abs lower back [leg ext or curls if needed]

Thursday, April 21, 2005

Update for 4/21/05

Hi, here is the latest Charles Staley newsletter.
I will be writing more about EDT in my next update tomorrow 5/22/05. I'll give a whole body work-out for it!
Tom

“HelloI just had to let someone connected with EDT know about the progress Ihave made using Mr. Staley's EDT program.I am a 43 year old physical education teacher and high school footballcoach. I have been lifting weights as a hobby for several years. Ihaven't made any real progress in years. I had come to the conclusionthat I had reached my genetic potential and I could only maintain mycurrent gains. I stumbled across Charles Staley's EDT program. Idecided to give it a try.Now, at age 43, I am making gains in strength nearly every time I goto work out. The program is easy to follow and simply uses commonsince. Thanks so much for a program that has renewed my enthusiasm forlifting weights. EDT is the best program out today.” —Cloy Ford,Conway, South CarolinaCS Responds: Thanks Cloy, I love getting letters like this. And if Imay, since we’ve had a lot of new subscribers recently, I wanteveryone to know where they can get the book: please point yourbrowser to: http://tinyurl.com/855rj and find out why sometimes,“breaking all the rules” can put you on the fast track to the physiqueyou’ve always wanted but thought you could never have!

Thursday, April 07, 2005

Update-from "Warrior Newsletter"

Excellent newsletter from Ori Hofmekler's newsletter The core concept of controlled fatigue training is to gradually train the body to resist fatigue and sustain strength during a prolonged intense physical stress.
That way you can handle a higher volume of intense exercise and be able to gain strength, speed, and velocity with an improved muscle/ fat composition.
Muscle capacity to utilize oxygen is a critical determinate in one's ability to sustain strength and resist fatigue.
Maximum muscle oxidative capacity relates to the rate of blood lactate removal after a 1 minute of all out test. Researchers at the Institute De Biology, Montpellier, France stated that maximal oxidative capacity is directly associated with the delay in the fatigue of champion athletes or highly trained individuals.
Recent studies at the department of exercise and sports science, Manchester Metropolitan University, Alsager, UK investigated the effect of warm-up sprint intervals on maximum muscle oxidative capacity (VO2 max).The British researchers speculated that the metabolic acidosis resulting from sprint intervals would enhance muscle perfusion and result in speeding oxygen uptake (VO2max) during a following bout of intense exercise.
The studies' results showed that these intense pre-fatigue intense exercises (but not moderate exercise) increased the amplitude to which muscle VO2 can rise during a following bout of intense exercise.
It is likely possible that super intense, pre-fatigue exercise such as sprint intervals, triggers a survival mechanism (i.e. fight or flight reaction to stress) that helps compensate for the sudden brutal onset of intense physical stress by inducing an immediate increase in muscle VO2 max with an improve capacity to utilize fuel and resist fatigue and thereby be able to better survive in times of high physical stress or danger.
Furthermore, to compensate for the wear and tear of muscle tissue, the body induces a profound anabolic and insulin sensitizing effect. Previous studies reveal that highly intense exercise has a more profound anabolic effect than moderate exercise.
In fact, intense exercise, such as a high volume of resistance training, increases testosterone levels with a superior affect on increasing growth hormone and IGF-1 levels as well as on enhancing insulin sensitivity compared to moderate aerobic exercise.
In conclusion, incorporating pre-fatigue intense exercise such as sprint intervals together with a high volume of intense exercise may be a most efficient training method to help maximize muscle capacity to utilize oxygen and resist fatigue while boosting the overall anabolic effect on the body.
Note that sprint intervals could possibly be substituted with other intense warm-up exercise such as power biking (max level) intervals, rope jumping, high jumps, or heavy bag punching (2min., 30sec rest, x 3-5).

If you like is subscribe!

Wednesday, March 30, 2005

The feed zone - Nutrition for Resistance Training

The feed zone - Nutrition for Resistance Training

3/30/05 Update

Wow I've been working a lot of OT and didn't realize I've missed my updates....sorry.
Well I guess I'm a little lucky, I've been able to bring my kettlebells to work and do some working out during my shifts [12 hours long]. This has made it so I just do regular weights during my workouts. I know not everyone can do this, but if you can.....
One change I've done is sort of supersetting 2 different bodyparts, chest/weighted pushups with back/pull-ups for example, this allows for better recuperation between sets. Meaning if you you rest 1 minute between sets you will actually rest the body part @ 2 minutes, try it!!!
Let me know if there are any questions and or requests and please leave your email for a reply.
Tom

Recipe

Here is a snack recipe from The Diary Thinker. It is a good soy based recipe, soy is excellent for the heart and wieght loss.

LIKE TO USE SOYA MILK, AND 2 SCOOPS OF SOYA PROTEIN MIX.I MIX IT WITH WHEETABIX.IN THE PROTEIN MIX I ADD CREATINE, FRUIT SUGAR, AND DRY COCONUT : WHICH IS MADE BY SHAKING THE PROTEIN TUB.

I GUESS THIS WAY I DO NOT NEED TO USE A MIXER, AND IT DISSOLVES MORE SLOWLY INTO THE BLOOD.

I DO NOT LIKE USING PROCESSED PROTEIN, BECAUSE IT MAKES THE BODY LAZY, AND I SAVE A LOT OF MONEY.
Thanks for the recipe!!!!

Tuesday, March 15, 2005

Reply to comment -weight gain

Hello,
Last week I received a comment about gaining weight, so I’ll address that here today. If anyone has questions or would like more personal attention please leave your email address. This is free all I ask is that you visit my sponsors for your supplement or fitness needs.
To help with any weight question the first thing I need to know is your current diet. Today I’ll assume your weight is maintaining on your current diet. If you have no problem with milk add 2-3 glasses of whole milk a day. If you can add a scoop of protein powder to them. This plus a good shake,[MRP or glass of milk and 2 scoops of powder] post workout will help, but this is generic, I need to know more about current diet.
The workout, this is the second thing I need to know. What are you doing now?
A good place to start is here
Squats – 1 set 20 reps supersetted with pullovers, @ 15 reps. Of course you need to warm up 1st on this and all the exercises.
Bench 5 sets of 5
Rows 5x5
Military Presses 5x5
Dips 3x ?
Curls 3x8
Increase weight on exercises as needed to maintain rep range. On the last set you should be barely able to get the last rep unassisted! Try this 2-3 times a week and let me know how it is working and we will go from there. I know this is generic...
Tom

Tuesday, March 08, 2005

Recovery Continued 3/8/05

Hello. Back to the subject of recovery, I know I probably wasn’t much help with the carbs, and I apologize. There are just too many diets, which seem to be manipulating carbs instead of balancing the diet. If you have question please ask and I will give answers!
Back to protein, if you are having trouble digesting large amounts at one time there are solutions. The obvious is smaller portions, but I know you want to get @30 grams or more in your 1st meal after your workout and for some this may be a problem. There are enzymes that will help digest the protein, you can mix your protein with pineapple or papaya juices. Some don’t like this because the acid in pineapple juice bothers some people. There are supplements that will help, one I use, is Aminogen, it is fairly cheap [@$15.50] and has 60 servings. Just take this with your protein drink.
Do not forget 2 more cheap and easy items for recovery. Water and plenty of it, also sleep!
Again if you have questions or comments .....please!!!
Tom

Wednesday, March 02, 2005

Updated Workout + + 3/2/05

Hello Everyone,
I know I said I was going to write about carbs, but I realize everyone is on different diets. The simple answer is during the 2-hour window if you are limited in daily carb intake this is the time to eat them. Others can follow a 1-2 gram per gram of protein ration. I follow a .5 –1 gram to protein ratio, that’s what gives me the best “pump” and recovery. I also ingest @ 75 grams pf protein during this time, 2 shakes 30 minutes then 1 hour after. Remember MRP’s are your best bet.
In other news, being home I’ve changed my workout to include more kettlebells as follows:
1 set of squats [20+reps] supersetted with pullovers.
2-3 sets of kettelbell cleans, then squat down, and on the upward motion over head press. Then switch hands, I use one bell. You can use a dumbbell or even a barbell for this. I do around 8-10 reps per side.
2-3 sets [supersets] chest and back 8-10 reps [dips and pull-ups for example]
2 sets of side presses
1 set curls/ and triceps presses
1 set of swings, switching hands in air, and 1 set of a combo I do. Swings, figure 8, uppercut, switching hands through out. If you want a detailed description let me know!!!
Tom

Wednesday, February 16, 2005

How Much Protein?

This week I'll address the issue of how much protein you will need. This can be made into a very complicated issue, but I'll keep it as simple as possible. I like to use the 1 gram of protein per pound . So for an easy example if you are 200lbs therefore to maintain that you would need 200 grams of protein. So you should be eating divided into 4-5 meals a day. Now if you want to gain muscle add protein, say 10 grams at a time[that per day]. Now I don't know what kind of diet you are following, but if you are trying to loose weight and want to maintain muscle following these guidelines for minimum protein will do that. Can you gain muscle and loose weight? Sure, is it easy? That depends on you some people have the discipline to do it some don't. You have to watch calories and protein,[1 gram protein = 4 calories (same for carbs), fat = 9 calories].
Ok now for post workout how much do you need? Like I mentioned in the past post, the post workout window is key. I'd try and get @ 45 grams within the 2 hour window. If you are trying to gain muscle at least 30 within 30 minutes. Most of that protein should be whey, it is fast acting and proven to be the best for muscle building during this window of time. Again MRP's are perfect for this, or you can use powder and milk, [or juice,water, or even Gatorade!]. Do not try and take in too much protein at once build up gradually or you will spend some time on the toilet!
Carbs........next time
Tom

Thursday, February 10, 2005

Recovery Nutrition

Ok, so now you are working out and 2 things are happening. One you are not making the gains as fast as you like and two you are sore for far too long.
There are 2 common reasons for this, assuming you are working out hard and did not injure yourself. One is over-training; the easy answer to this is cut back. Either cut the number of sets or increase the rest between workouts. We will discuss this more in the future. The other is nutrition or diet. I will start discussing post workout nutrition. After you finished working out there is a 2-hour window of intense opportunity for growth and recovery. During this time frame it is important to refuel your body. You need to feed protein into your muscles at this point. There are several types of protein each has a different purpose and absorption rate. Whey protein is the best for your 1st meal after you workout. It is fast acting and by design is great for recovery. Now depending on your diet goals, and the kind of diet you following, how you this 2 hour window varies. If you are trying to loose fat, wait at least 45 minute to consume your protein, your protein should mostly consist of Whey, meal replacement powders, MRP’s work well here. If you are trying to gain or maintain weight have one within the 1st 30 minutes and another before the 2 hours expire. In this case the 1st can be all whey, and 2nd one should be a mixed protein, different types of protein, [MRP’s are great for this too!] How much protein do you need? What about Carbs? This will be covered in my next update, or you can email me with your details and I’ll help.
You can purchase your MRP’s and whey at the links on the right or go to
Netrition.com
Vitamin Shoppe
Home Gym Warehouse
Good Luck
Tom

Tuesday, February 08, 2005

Back in The U.S.

Hello
I am back in the good old U.S.of A. It will be good to get back into my own gym, in my garage. While I was in Thailand, the hotel I stayed in had a limited "Fitness Center". There was no squat rack so I had to use the leg press, for which there was a limited amount of weight. So I improvised. I combined 2 movements, the leg press and the pull-over. I used a 40lb dumbbell, the biggest that was there by the way, and put all the weights on the sled. As I lowered the sled I lowered the dumbbell,[holding it with both hands], behind my head, and breathed in. As I pressed the weight up I pulled the dumbbell over my head exhaling. I did this for a 20 reps and 3 sets. It was EXHAUSTING!!!!! I don't know if it was the 2 exercises together or the 95 degs in the "Fitness Center" but it was good. I then proceeded with the rest of the workout as normal, as normal as can be there...
I'll be writing more after the jet lag settles.
Anyone have any ?????s?
Tom

Thursday, January 27, 2005

Early update 28 Jan 05

This week, [yes I know it is early, but I’ll be traveling eventually getting back to NJ on the 8th of Feb], I’m going to throw in an ab workout the can be done in the schedule as you see fit. I do it on my non lifting days. You can alternate the workouts if you like or do them both on the same day whatever way works for you.

• Light cardio warm-up for 10 minutes
• 3 sets of lower ab exercises, I like doing reverse crunches
• 10 minutes of moderate cardio [I hit the heavy bag]
• 3 sets of upper abs [crunches]
• 5 minutes of high intensity [ I jump rope]
• 1 set of oblique [each side]

This is simple but effective. As far as reps in the sets go to failure on each set for abs. Don’t forget to stretch the abs after each set. Another tip, after you finish try flexing your abs for at least 10 seconds, this will really sear them! [This is good to do with all your muscle groups.]
My next update I’ll discuss some nutrition in regards to recovery.
Tom

Monday, January 24, 2005

Beyond Bodybuilding Muscle and Strength Training Secrets for The Renaissance Man by Pavel

Beyond Bodybuilding Muscle and Strength Training Secrets for The Renaissance Man by Pavel

Another amazing book by Pavel!
Special One-Time Only Offer: Save $20.00 on Pavel's amazing Beyond Bodybuilding if you place your order before 11.55 pm, PST, Tuesday, February 1, 2005

Smash Your Training Plateaus, Overcome Injuries, Make Unprecedented Strength Gains and Grow More Muscle… with a Classical Education in the Wisdom of the Past — and the Scientific Breakthroughs of the Modern Day Masters
Beyond Bodybuilding

Muscle and Strength Training Secrets
for The Renaissance Man

By Pavel

Sunday, January 23, 2005

24 Jan 05 Update

This week’s update will be about another method of increasing intensity. It is called X-Reps. X- Reps are performed at the point of the exercise where you have your sticking point. I know this may seem lazy but I am going to copy a newsletter from Jonathon Lawson of Ironman magazine. If you are interested in the newsletter you can subscribe VIA the link on the right {The Home Gym link}. Here goes!
“Tweak to Peak—The Time is Now
....
X Reps. At the end of a set to failure, you move the weight to
the X spot on the stroke, usually below the midpoint, and pulse
in a five-to-10-inch range (heavy power partials with a searing
aftereffect).

Those all allow you to use heavy poundages, while also igniting
muscle burn (just keep repeating that the fires of hell can fry
more fat for fuel). If you’ve been following our training series in
IRON MAN magazine, you know which of those techniques has
given us the most spectacular results lately—we even named
our Web site after it: www.X-Rep.com. Our one-month
transformation after we adopted X Reps stunned even us.

Why do X Reps work so well? We’ve explained in past
newsletters how they allow you to leapfrog nervous system
failure at the end of any set, which activates more high-threshold
motor units (fast-twitch growth fibers). We’ve also discussed
their ability to overload the muscle at the key max-force-generation
point along the stroke of any exercise, usually the semistretched
position—and stretch overload has been linked to hyperplasia,
or muscle-fiber splitting (maybe you can create new muscle
fibers!). New research also points to occlusion, or blocking blood
flow, as a prime stimulus for explosive size and strength gains.
X Reps definitely produce that occlusion effect at the end of a
set. (The High-Definition training program in the new diet and
nutrition e-book X-treme Lean shows you how to maximize all
of those effects.)

What about a fat-burning growth hormone surge? Well, if you’ve
tried them, you know that X Reps produce an incredible searing
effect at the end of any set. We said above that intensity has
been shown to fire up fat burning and that GH is linked to muscle
burn. Think about it: With X Reps you can do an intense heavy
set on a compound exercise, like bench presses, and then end
that set with power partials to significantly magnify the burn.
(Try them and see—or should we say feel—for yourself!) It’s a
much more efficient method than any of the others, with almost
zero wasted effort. (That’s why we say that each X-Rep set is
at least three times as effective as a straight set to failure.)

If you’ve been training for any length of time, you know it’s very
difficult to achieve a burn on the big, compound movements.
But with X Reps you can make it happen every time. Now you
have the power to trigger a muscle-building, fat-burning double
whammy—heavy, intense multijoint exercise with a searing
firestorm finale. Do you see why we’re so fanatical about X
Reps—and why they were the key method during our one-month
metamorphoses? They can do the same for you...

Just remember that it takes some time to make new size, strength
and leanness happen, so you gotta start now, at your very next
workout. Think intensity and incorporate X Reps on at least one
set of a few select compound exercises to kick-start the
lean-machine turbines. Then when springtime sneaks up on you,
and you peel off your shirt at the lake, beach or pool on that first
hot day, you’ll be very glad you did. (“Wow! You’ve got abs!”)”

Have a great week!
Tom

24 Jan 05 Update

This week’s update will be about another method of increasing intensity.{Plus there are some extras} It is called X-Reps. X- Reps are performed at the point of the exercise where you have your sticking point. I know this may seem lazy but I am going to copy a newsletter from Jonathon Lawson of Ironman magazine. If you are interested in the newsletter you can subscribe VIA the link on the right {The Home Gym link}. Here goes!
“Tweak to Peak—The Time is Now

Only a few weeks ago the New Year’s resolutions were flying
like fists on a “Jerry Springer” rerun. Serious lifters promised
themselves to get bigger, stronger and leaner the coming year.
And not-so-hardcore trainees proclaimed goals of, well, more
muscle, strength and leanness. Plenty of common ground there,
so everyone should be very excited by new research that says
you can jump-start your muscle building and fat burning with
one simple training tweak.

Recent studies at the Nutrition Research Institute in the
Netherlands found that intramuscular fat stores function as an
important energy substrate during intense exercise. Did you get
that? The more intensity you can generate in the gym, the more
visceral fat you can shove into the fire (so training intensity not
only translates to more muscle but less fat!). You want etched,
striated muscle filling out your frame by springtime? You gotta
find ways to start intensifying your workouts—Now! (We’ll give
you the best ways in a moment.)

One key to jacking up your fat-burning, muscle-building results
is growth hormone. It’s a fierce fat burner, plus it synergizes with
other anabolic hormones to amplify their muscle-building power.
In other words, GH turbocharges your results. How do you crank
up GH output? Intensity again—or, more specifically, muscle burn.

So it’s a two-pronged approach: You need some heavy, intense
training, but you also should strive to torch every muscle (think
bodypart barbeque). There are a number of good ways to do that:

Drop sets. Do a set to failure, reduce the poundage and then
immediately do another set to failure (that’s two heavy sets of
the same exercise back to back).

Supersets. Do a set to failure on one exercise, then move to
another exercise for that same bodypart and immediately do a
set (for example, lying extensions followed by close-grip bench
presses for triceps).

Tri-sets. The same as supersets, only you use three exercises
instead of two.

X Reps. At the end of a set to failure, you move the weight to
the X spot on the stroke, usually below the midpoint, and pulse
in a five-to-10-inch range (heavy power partials with a searing
aftereffect).

Those all allow you to use heavy poundages, while also igniting
muscle burn (just keep repeating that the fires of hell can fry
more fat for fuel). If you’ve been following our training series in
IRON MAN magazine, you know which of those techniques has
given us the most spectacular results lately—we even named
our Web site after it: www.X-Rep.com. Our one-month
transformation after we adopted X Reps stunned even us.

Why do X Reps work so well? We’ve explained in past
newsletters how they allow you to leapfrog nervous system
failure at the end of any set, which activates more high-threshold
motor units (fast-twitch growth fibers). We’ve also discussed
their ability to overload the muscle at the key max-force-generation
point along the stroke of any exercise, usually the semistretched
position—and stretch overload has been linked to hyperplasia,
or muscle-fiber splitting (maybe you can create new muscle
fibers!). New research also points to occlusion, or blocking blood
flow, as a prime stimulus for explosive size and strength gains.
X Reps definitely produce that occlusion effect at the end of a
set. (The High-Definition training program in the new diet and
nutrition e-book X-treme Lean shows you how to maximize all
of those effects.)

What about a fat-burning growth hormone surge? Well, if you’ve
tried them, you know that X Reps produce an incredible searing
effect at the end of any set. We said above that intensity has
been shown to fire up fat burning and that GH is linked to muscle
burn. Think about it: With X Reps you can do an intense heavy
set on a compound exercise, like bench presses, and then end
that set with power partials to significantly magnify the burn.
(Try them and see—or should we say feel—for yourself!) It’s a
much more efficient method than any of the others, with almost
zero wasted effort. (That’s why we say that each X-Rep set is
at least three times as effective as a straight set to failure.)

If you’ve been training for any length of time, you know it’s very
difficult to achieve a burn on the big, compound movements.
But with X Reps you can make it happen every time. Now you
have the power to trigger a muscle-building, fat-burning double
whammy—heavy, intense multijoint exercise with a searing
firestorm finale. Do you see why we’re so fanatical about X
Reps—and why they were the key method during our one-month
metamorphoses? They can do the same for you...

Just remember that it takes some time to make new size, strength
and leanness happen, so you gotta start now, at your very next
workout. Think intensity and incorporate X Reps on at least one
set of a few select compound exercises to kick-start the
lean-machine turbines. Then when springtime sneaks up on you,
and you peel off your shirt at the lake, beach or pool on that first
hot day, you’ll be very glad you did. (“Wow! You’ve got abs!”)”


Have a great week!
Tom

:: Rx Health Tips� :: - Discover The Best Ways To Lose Fat... & KEEP IT OFF! (part 2)

:: Rx Health Tips� :: - Discover The Best Ways To Lose Fat... & KEEP IT OFF! (part 2)

Here is the 2nd part of the email I posted last week!

Wednesday, January 19, 2005

:: Rx Health Tips� :: - Discover The Best Ways To Lose Fat... & KEEP IT OFF!

:: Rx Health Tips� :: - Discover The Best Ways To Lose Fat... & KEEP IT OFF!

Here is a news letter I have received,with some good diet info. Funny but I actually got an email with a voice message from Arnold, it sounded like him and there was a picture of him, who knows. I'll post them as I get them.
Tom

Sunday, January 16, 2005

This weeks update 01/17/05

I was reminded of an acronym this week which fits my postings. The acronym is “FITT”:
F – Frequency
I – Intensity
T - Time
T – Type
I have discussed some of this already, frequency, and time. So let’s get into intensity. What is intensity? Here is the dictionary response:1. Exceptionally great concentration, power, or force. 2. Physics The amount or degree of strength of electricity, light, heat, or sound per unit area or volume.
When you are talking about in the gym some people will say the person who makes a lot of noise lifting is intense. Are they? Or are they looking for attention? I believe it has to do with 2 things focus and results. “Focus” Is you workout a social gathering? Do you have a no nonsense in and out approach? I’ve know the combination of the two, you know laughing joking but when they get under the bar it’s all business, they get tunnel vision. All they see is the weight and how many reps they want. Reminds me of Laurence Fishburne’s character in “Biker Boyz”. That’s focus having a goal and going for it! “Results” This is simple or is it? It can be measured weekly, monthly, how about that day? Hey you might want to go into your workout set a PB [personal best] in the squat but couldn’t. Why? Work, the kids, school, not feeling well, or whatever. The thing is you got to your workout, look into the mirror did you give it the absolute best you could do that day? The only person you have to impress is in that mirror! How do you feel? Do you feel good? That results. Put those 2 together and you get intensity.
I’ll discuss 2 types this week, easy ones, ones most will know.
Forced reps, getting just enough assistance from your partner to get one or two extra reps in a set. This means they only help enough to keep the weight moving. They should be getting an arm workout, for example, assisting you on the bench.What if you train alone?
Drop sets [Break downs], this is one of my favorites. It is simple using the bench for example, do as much reps at a given weight, then stop, strip some weight off [ I usually set the bar up so I can take around 20%- 25% off the bar] then finish the set. You can also go from barbell to dumbbell or kettlebells.
A note on these, they should be done on the last set. If you do them on all your sets it’ll take longer to recover, or worse, tear something.
Good luck this week! Set some goals and go for them.
Feel free to send comments or questions!
Tom LaMonica

Wednesday, January 12, 2005

A Motivational Quote

"How things look on the outside of us depends on how things are on the inside of us."
- Parks Cousins

Isn't this true?!?
Imagine yourself with a big happy smile, how does your body look? Upright, positve attitude, very good all around, right? Now frown, sloutching posture, almost dragging yourself around. Thats what a good workout will do for you, you'll feel good on the inside and look good on the outside....
Tom

Sunday, January 09, 2005

This weeks update 01/10/05

This week I’m going to discuss another way to increase the effectiveness of you workout. Last week I mentioned increasing weight. This week I have another suggestion involving time. If your current sessions are lasting an hour, track the time in between sets. Then simply decrease that time, for example if you a resting for 1 ½ minutes try for 1 minute. This is a simple yet very effective technique. I really like doing this when using kettlebells, it gives a cardio workout as well. You can do this before increasing the weight, then when you get to the time you are shooting for increase the weight. I’ll be discussing more in the future. If there are any questions or comments feel free to [please do!!!]
Tom

Wednesday, January 05, 2005

10News.com - Health - From Russia To La Jolla, Kettlebell Trend Sweeps Gyms

10News.com - Health - From Russia To La Jolla, Kettlebell Trend Sweeps Gyms

Great Deal on Kettlebell Convention

Dragon Door has changed the pricing on admittance to the National
Kettlebell Convention in Las Vegas, March 19 – 20, 2005.
If you register before January 14 the fee will be $250.00 (instead
of $300.00)
If you register after March 7, or at the door, the fee will be
$350.00
If you already registered at the $300.00 fee, we will be issuing
you a $50.00 refund.
You may also register just for the Saturday evening Buffet. See
below for more details.

Kettlebell Convention Schedule
Saturday, March 19 (9:00 am – 9:00 pm)
Seminars and contests: 9:30 am – 6:00 pm
Evening Buffet and Prize Giving: 7:00 pm – 9:00 pm
Sunday, March 20 (9:00 am – 5:00 pm)
Seminars and contests: 9:30 am – 4:30 pm
Saturday Evening Dinner Buffet included with admission.
Bring the family: children under 16, free admission when
accompanied by parents
Important Registration Information
http://www.dragondoor.com/wpkb12.html?kbid=2145

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Monday, January 03, 2005

Welcome to The Thai Red Cross Society. Link to Red Cross Thailand

href="http://www.redcross.or.th/english/home/index.php4">Welcome to The Thai Red Cross Society.

Workout update

Happy New Years,
I just got back from Thailand, very depressing/sad there right now, try and give to the Red Cross if you can!

Now a word on how to work this workout, to make progress. On all excercises try starting with a weight at the lower rep limit, ex. squats 12 reps. When you can do the required sets at the highest rep [15 on squats] increase the weight untill your at barely 12 reps for both sets...
More on increasing intensity next week
Tom


Here is the workout again I start with Squats. After warming up [Remember to warm up on all excercises!!!!!] I do 2-3 sets {this depends on my weekly work-out plan, 2 days = 3 sets, 3 days =2 sets, this is followed on all excercises} of 12-15 reps supersetted with pull-overs, of 15 reps both excercises breathing deeply.
Next I do 2-3 sets of power cleans 6-8 reps
Then bench, I'll mix this up flat, incline, & dips 2-3 sets 8-10 reps
Now Pull downs [or pull-ups if you can] 2-3 sets 8-10 reps
Arnold presses or military presses, again 2-3 sets 8-10 reps
1 set each for bi's and tris'
Then finish off with abs

Building Size and Strength with Kettlebells part 2

Building Size and Strength with Kettlebells