Re: stretching and squatting (was aerobic exercise before...)

[Guest guest]

In a message dated 7/22/04 3:52:09 AM Eastern Daylight Time,

dezinegal@... writes:

> However, the latest studies also show that stretching prior to weight

> training decreases muscular strength. The recommendation was to do a 5-10

minute

> easy

> cardio warm-up for best weight training results. Of course YMMV.

Given the anatomy of a muscle, it would make the most sense that stretching

*increases* strength proportionately, until a certain threshold after which it

*decreases* strength proportionately-- has to do with the lining up of the

thick and thin filaments to maximize the number of myosin heads in contact with

actin. Perhaps the studies you mention were all using forms of stretching that

were overstretching the muscles?

I've read both: stretch; don't stretch. It's one of the biggest

controversies in the " bodybuilding " circles.

Pavel Tsatsouline has a specific kind of stretching that he claims increases

strength. Interestingly, he says to hold it for 10 seconds, while the

conventional advice is that stretches are worthless if done for less than 30

seconds.

I read of his method in a magazine article, and didn't fully understand it,

though he referenced one of his books where he explains it more thoroughly.

> Also, the reason I asked a while back about your squat routine is that

> i was wondering if you've ever tried incorporating a set or two of 20

> rep squats done with gut wrenching intensity?...They are supposed to be

> the one exercise (if done with enough intensity) that will generate

> significant overall muscular growth.

I've never done any exercise at all for more than 10 reps, ever. I haven't

done anything for more than 5 reps in I don't know how long.

Squatting is universally recommended as the #1 exercise for muscle growth--

even upper body muscle growth, due to the testosterone increase-- but I've

never seen a rep recommendation with this.

I'm doing a stop squat cycle now, but maybe when I'm done I'll try the 20-rep

thing for a few weeks and let you know what happens.

Of course most who try them dont > stick with them as they are so incredibly

> painful.

Ahh, that's the way I like it! <weg> Most people, it seems, hate squatting.

Some do it reluctantly because it's so important; others just don't.

Chris

[Guest guest]

I love squats too. I didn't realize I was a freak! I like the exercises best

that make me feel like I'm about to die.

Do you suppose something is wrong with me? <G>

Christie

[Guest guest]

In a message dated 7/23/04 9:57:22 PM Eastern Daylight Time,

dezinegal@... writes:

> Here are some articles giving descriptions and tips:

Hi ,

I read the articles, but none of them seemed to offer good advice about how

to determine your starting weight. The only one that came close was the first

one, but doing 20 reps of a weight I'd do 10 of is pretty unspecific (for

example, if I normally do triples or singles, my 10 set could by my 10-rep max,

or

could be half of it, say), and also rather unrealistic (if I can do 20 of

them, why the hell would I only be doing 10? it seems to assume that one

doesn't

push oneself to the max every workout, but then what would be the point of

working out...).

Do you know of any articles that give advice how to determine starting

weight, such as a percentage of one's 1-rep maximum?

I don't doubt this is an excellent mass-gainer. I've found that one can have

visible mass gains literally overnight by doing 20 sets of deadlifts,

reaching a maximum five, a few singles, going back to the maximum five, and then

reducing the weight each set afterwards, doing 5 reps each time, with a minute

rest inbetween, so that you are increasing muscle exhaustion while constantly

doing that moment's maximum 5 that can be done with good form. It gets to the

point where taking 150 pounds off the bar, I'm still pushing myself to the max

to complete the set of five. Then, I eat, in addition to whatever I've eaten

normally during the day, 2 pounds of meat, and plenty of carbs additionally,

relatively soon before bed.

Then you wake up, flex in the mirror, and say, " wow, I look bigger today. "

Chris

[Guest guest]

In a message dated 7/23/04 11:15:03 PM Eastern Daylight Time,

christiekeith@... writes:

> OH MY GOD, they nearly killed me! I couldn't do 20. At 11 I was dead.

>

> I'm reading all the links you sent and am going to see what I can do to

> build up to this.... I love a challenge.

Christie,

What did you do to determine the weight you used?

Chris

[Guest guest]

>> If you're brave enough to try them let me know how it goes! <<

OH MY GOD, they nearly killed me! I couldn't do 20. At 11 I was dead.

I'm reading all the links you sent and am going to see what I can do to

build up to this.... I love a challenge.

Christie

[Guest guest]

>> What did you do to determine the weight you used? <<

I used the weight I was already doing fewer reps with, but having read your

last comment, I have to agree.... I already WAS doing the most I could do.

So now I'm thinking about dropping my weight down. I look forward to getting

an idea of how you calculate your starting weight.....

Christie