|
|
Post by John A. Casler on Apr 24, 2008 16:08:48 GMT -8
Hi All,
This board is at the top so you can simply log in and post away.
Questions, Comments, Opinions, all can be posted here. It also is a "clearing house" in case I need to "moderate" and place the thread in another space.
Although I have not promoted this board to populate it and encourage activity, it seems that we have been receiving lots of visitors and ususally have over 30 or 50 guests each day.
A few times I have even seen over 80 guests.
I have used this board as a board to "store and post" various educational material, opinion postings, and commercial and professional links and posts, but it can certainly be used for thread type conversations if desired.
So don't be shy, post away, I am not a heavy handed moderator but will insist that all are treated with respectful and mature behavoir.
As many know, I LIKE differeing opinion since it stimulates thought, so if you're looking for answers and have "stimulating" questions don't hesitate to post away.
|
|
|
|
Post by elaikases on Nov 10, 2008 10:56:17 GMT -8
I was looking for a link to your blog, I'm probably just missing the obvious, but I'd appreciate it, thanks.
|
|
|
|
Post by John A. Casler on Nov 10, 2008 11:58:17 GMT -8
|
|
|
|
Post by bikegirl on Nov 17, 2008 3:52:27 GMT -8
Hi John,
I've been recovering from ITband syndrome on my hip area (a hiking injury) for a few months now. However, I have no idea how to begin exercising again. Can I walk on a treadmill and/or take a spinning class? Or would it be better to start with strengthening exercises such as pilates and yoga?
Any other ideas/recommendations are greatly appreciated!
Thanks!
|
|
|
|
Post by John A. Casler on Nov 17, 2008 17:14:10 GMT -8
Hi John, I've been recovering from ITband syndrome on my hip area (a hiking injury) for a few months now. However, I have no idea how to begin exercising again. Can I walk on a treadmill and/or take a spinning class? Or would it be better to start with strengthening exercises such as pilates and yoga? Any other ideas/recommendations are greatly appreciated! Thanks! Hi Bikegirl and welcome. I have not had, nor have I worked with IT Band Syndrome, so I cannot speak from direct experience. I think as long as you have recovered from the inflamation you should be able to resume normal training and activities as long as you continue to include your ITB Stretches to maintain the flexibility of the band. I would also warm up well before any activity, and would likely add 3000-6000 mg of Fish Oil each day in 2 or 3 divided doses (equal to 900 mg Omega-3) This will help reduce any inflamation or flare ups. If you prefer, you could also divide some of the Omega intake to Flaxseed Oil which is quite good for women (but not for men due to phyto-estrogens) You might also join the SUPERTRAINING list (see our links thread) and ask some of the posters over there. Maybe some one has more direct experience with ITB related rehabs. |
|
|
|
Post by Natural1 on Jan 5, 2009 15:45:47 GMT -8
Hi John.
Here is something I've been mulling around in my mind for a while, I would appreciate your thoughts on this.
What in your opinion is the difference between performing 3 sets in two different styles:
1: 5/10/15
2: 10/10/10
Both are 3 sets with a total of 30 reps
Option 1 is a heavy 5 rep set, followed by a lighter 10 rep set, finishing with a lighter 15 rep set.
Option 2 is simply 3 straight sets of 10 reps either 1 rep shy of failure or failure.
What difference in stimulus do you think there would be if any?
Or do are you of the opinion that the body adapts to averages and the effect would be exactly the same?
Many thanks John, look forward to your thoughts.
|
|
|
|
Post by John A. Casler on Jan 6, 2009 9:08:15 GMT -8
Hi John. Here is something I've been mulling around in my mind for a while, I would appreciate your thoughts on this. What in your opinion is the difference between performing 3 sets in two different styles: 1: 5/10/15 2: 10/10/10 Both are 3 sets with a total of 30 reps Option 1 is a heavy 5 rep set, followed by a lighter 10 rep set, finishing with a lighter 15 rep set. Option 2 is simply 3 straight sets of 10 reps either 1 rep shy of failure or failure. What difference in stimulus do you think there would be if any? Or do are you of the opinion that the body adapts to averages and the effect would be exactly the same? Many thanks John, look forward to your thoughts. Hi Nat, Not enough information to make a good evaluation since it will depend on the "level of intensity" and what the specific goals are. If each set is a RM effort, then I would tend toward the "multi-rep range" system, but in the reverse order. Either program has its advantages and they should be exploited as the goals direct. For example if the primary goal is strength, then the 5/10/15 will allow you to handle larger loads overall in the 5 rep set. If you goal is more hypertrophy, then the 10/10/10 might offer an interesting alternative, assuming that the weights might not be the same on each set. |
|
|
|
Post by Natural1 on Jan 6, 2009 12:17:37 GMT -8
Not enough information to make a good evaluation since it will depend on the "level of intensity" and what the specific goals are. If each set is a RM effort, then I would tend toward the "multi-rep range" system, but in the reverse order. Either program has its advantages and they should be exploited as the goals direct. For example if the primary goal is strength, then the 5/10/15 will allow you to handle larger loads overall in the 5 rep set. If you goal is more hypertrophy, then the 10/10/10 might offer an interesting alternative, assuming that the weights might not be the same on each set. Hey John. I'm also thinking in terms of the CNS here too. In line with SAID we know that the CNS will adapt to a stimulus. Also fiber type conversion occur if subjected to a specific training style. So how much in your opinion would the 10 rep set conflict with the 5 rep set from a CNS point of view? Or in your system, a 20 rep max is a very different stimulus to a 5 rep max and the way the CNS recruits and fires MU's is different in the two. How much of a conflict do you think the two cause in relation to CNS adaption, fiber conversion and the S.A.I.D principle? Thx. |
|
|
|
Post by John A. Casler on Jan 11, 2009 9:59:31 GMT -8
Not enough information to make a good evaluation since it will depend on the "level of intensity" and what the specific goals are. If each set is a RM effort, then I would tend toward the "multi-rep range" system, but in the reverse order. Either program has its advantages and they should be exploited as the goals direct. For example if the primary goal is strength, then the 5/10/15 will allow you to handle larger loads overall in the 5 rep set. If you goal is more hypertrophy, then the 10/10/10 might offer an interesting alternative, assuming that the weights might not be the same on each set. Hey John. I'm also thinking in terms of the CNS here too. In line with SAID we know that the CNS will adapt to a stimulus. Also fiber type conversion occur if subjected to a specific training style. So how much in your opinion would the 10 rep set conflict with the 5 rep set from a CNS point of view? If you are talking a strict comparison between the 5RM and the 10RM it would likely be very close with a slightly greater CNS fatigue from the 10RM due to the fact that the TUL during the final rep(s) would be greater, which is what has a tendency to cause the CNS to fatigue. Or in your system, a 20 rep max is a very different stimulus to a 5 rep max and the way the CNS recruits and fires MU's is different in the two. The higher RM efforts have LARGER loading swings, due to higher speeds. These load variances seem to allow for very high motor signaling, mixed with lower requirements. This then allows a cycling and clearing of the neurotransmitters for those cycled impulses. How much of a conflict do you think the two cause in relation to CNS adaption, fiber conversion and the S.A.I.D principle? Thx. They are all specific to the load to impulse times, and the specific adaptations of each. Fiber re-characterization (TYPE IIx to TYPE IIa) begins as soon as you train a muscle with more than a single max Rep. |
|
|
|
Post by entsminger on Apr 30, 2009 11:27:55 GMT -8
John, you once sent me a link to your photo gallery of you in the many stages of your life. I can't remember where that is on this site?
Scott Springston
|
|
|
|
Post by John A. Casler on Apr 30, 2009 11:52:55 GMT -8
|
|
|
|
Post by elaikases on Nov 28, 2009 21:58:39 GMT -8
I have a question about adrenalin. If I start to burn some during a lift, is that a good thing, a bad thing or indifferent? Usually I try to avoid it, but I was starting to wonder.
|
|
|
|
Post by John A. Casler on Nov 29, 2009 9:34:29 GMT -8
I have a question about adrenalin. If I start to burn some during a lift, is that a good thing, a bad thing or indifferent? Usually I try to avoid it, but I was starting to wonder. While I am not an endocrinologist, it is pretty easy for you to study adrenalin (or Epinephrine) with a short Google search. I don't think you actually would say that you "start to burn some during a lift", but that you increase the secretion or release of a greater amount. Adrenalin is released for many stimuli, from the psychosomatic stimulus of fear, to a simple cup of coffee. It is the amount or level of release that determines the effect it has. Adrenalin can be a potentiator to your physical performance depending on the amount produced at the time, so it "can" be valuable during a training session and might be why many have that "stiff" cup of coffee before training. However, along with the release of high amounts of adrenalin you may also cause increased cortisol levels that could be less than desirable. Adrenalin is produced by the adrenal glands atop the kidneys, these glands also produce a small amount of stress related testosterone (and the aforementioned cortisol) so it is a balancing act, since ALL hormones have an effect on the summed hormonal responses. Many use mild adrenalin stimulating compounds to cause an increase in "fat burning". Most of the ephedra/caffeine based weight loss products take advantage of this. The downside of "hyperstimulation" of the adrenals is that they fatigue, and become stressed. This can lead to reduced production and sensitivity to the menu of hormones they produce, and if carried on for an extended period "adrenal burn-out" or reduced capacity. In the long term this can be a negative to your training, but is generally only seen in those who are caffeine addicts (as in "amped up" during their waking hours) I would not worry about your adrenal response to exercise and you will find it "self-regulating" unless you are a constantly using stimulants everyday. |
|
|
|
Post by elaikases on Nov 29, 2009 11:38:29 GMT -8
I wasn't clear enough. Sometimes in sports, such as a karate match with a competitor who really isn't very good, I burn no adrenalin at all. Other times, I'll burn a great deal. I can really feel the difference. My reaction time speeds up, I move faster, my metabolism shifts into overdrive. I can't keep it up for that long before I collapse when I'm at a high rate.
The other day, while lifting, I had the same response kick in. I had missed some lifting, which usually means my numbers are headed the wrong way and I really wanted that not to happen. Suddenly I have a dry mouth, I'm using twice as much oxygen, I have a light sweat breaking out, all the classic adrenalin responses I'm familiar with from when I wrestled or from karate tournaments.
While I can lift more at the moment when that happens, I was curious about the effect, if any, it has on muscle and strength growth long term.
When I refer to a burn state, I mean when my body starts to show all the responses I associate with significant changes in the amount that is being released. It doesn't need any sort of supplement to occur, I can probably produce the effect just by my attitude towards my lifts. Mentally switching up.
I don't use stimulants at all. This is just the once a week HIT style lifting I'm doing, if that makes sense, and a peak created purely by mental attitude states.
I'm just curious about its affect on my long term strength growth, but I gather from your response that it probably makes no real difference. If I force a burn to occur, my muscles won't grow any faster than if I don't..
|
|
|
|
Post by John A. Casler on Nov 29, 2009 11:52:20 GMT -8
Once a week won't hurt you unless you have a condition of some sort, like HBP or Cardio abnormalities.
In fact it my be a good thing to create that level of Autonomic Nervous System response on a regular (but not too often) basis. This allows your body to act and react to higher stress situations in a more conditioned manner.
As well it will increase momentary strength and responses that will permit higher phsyiological stimuli to be placed on the muscles. This will translate into additional gains and lift performances.
The caveat is taking the condition TOO FAR, or TOO OFTEN, or with stimulants assisting.
As a competive Discus and Shot athlete, I had to learn how to cause the release of these compounds for momentary application to all out efforts.
With time, (if you haven't learned already) you will learn how to use "excitation" and even how to control the levels to fit the need.
Again however, DON'T overuse these techniques as overuse "dulls" or downregulates response.
|
|
