http://www.davedraper.com/fusionbb/showforum.php?fid/4/IOL home base for all general discussion. Read posts, create a new topic or question or reply to other messages here.enWed, 23 May 2012 06:00:12 GMTWed, 23 May 2012 06:00:12 GMThttp://blogs.law.harvard.edu/tech/rssFusionBB 3.1 Final 2 (www.fusionbb.com)http://www.davedraper.com/fusionbb/showtopic.php?tid/29624http://www.davedraper.com/fusionbb/showtopic.php?tid/29624
Kevin Carbone, mtomm, mamba27, royman122]]>Wed, 23 May 2012 05:10:01 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29623http://www.davedraper.com/fusionbb/showtopic.php?tid/29623Tue, 22 May 2012 22:31:40 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29622http://www.davedraper.com/fusionbb/showtopic.php?tid/29622
Being an anosmiac and thus not having a sense of smell or taste I really don’t get a lot of pleasure out of eating anyway, so I think my biggest challenge with this will be boredom. What kind of diet doesn’t have jalapenos? Those will be saved for my weekly HSM. And I’ll miss my nightly glass (or two) of red wine. I’m not going to give up black coffee, though. Life’s too short for that.

Still, some hearty “you can do it!” will be appreciated.
]]>Tue, 22 May 2012 19:04:31 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29620http://www.davedraper.com/fusionbb/showtopic.php?tid/29620Static Contraction Rules Applied to Cardio Vascular Workouts

The Video

Recently I watched a video made in the UK about exercise that I found on the Static Contraction web site: http://www.precisiontraining.com/. Studies show that while some people are "Resistant to exercise" regardless of time and effort, others show extreme progress. Your genes determine your results to a large extent. That said, that wasn't the important finding.

Maximum Intensity

The important finding was this: Short duration, MAXIMUM INTENSITY exercise on an elliptical, treadmill, ... of 15-20 seconds, ALL OUT, maximum speed and effort, Repeated 3-4 times, 3 times a week, provides the same, OR BETTER results as doing the Al Sears multi minute, “sprints”. (And no, you aren’t going to maintain an ALL OUT, NOTHING HELD BACK, POURING EVERYTHING INTO IT, sprint for a minute and a half. The 15-20 seconds will kick your hind end if you are really doing it. If not, raise the angle on your machine, or the resistance, until it does.)

Measurable Aerobic Progress

When you compare that to the "Intensity" measurements talked about on the static contraction site, you now have "Measurable" results in the heart and lung capacity department. For example, my elliptical has the ability to use arms and legs, so I do. I started at a level incline, and a low resistance of 5. I went all out for 15 seconds, my heart rate went up. When my heart rate dropped below 120, I went all out for another 15 seconds. I repeated that process one more time. Because my cardio "Stunk", even though I only did 45 seconds of exercise, the entire process took me 1/2 hour.

Here's the measurable progress part, remember how static contraction measures the weight lifted per period time, and how the weight / Time shows your progress? Well same thing here. I now do the 3 15 second all out sprints, with the cool down to a heart meat of 120 beats per minute in 10 minutes. Not only that, I now have the ramp at an angle of 12, and the resistance at 15. My revolutions per minute have increased, my recovery time cut down to 1/3 (Lowered the time), and the resistance / Angle is much more severe than when I started (Increased the load I moved.)

The Importance of a Medical Stress Test

To summarize, AFTER YOU GET THE DOCTOR'S PERMISSION, AND AFTER YOU GET A HEART STRESS TEST DONE, you might want to cut your workout time down to 15 seconds ...

Proper Recovery (Increasing the Time Between Workouts)

No sense in not having measurable proof of your cardiovascular progress. I know that my health is improving. One more thing, as I am working on this program, I am noticing that I am hitting plateau's just like I did when I was young and dumb, and lifted weights 3 times a week. I now do the (3) 15 second intervals once a week, and my results are AGAIN improving. It seems that recovery time needs to increase, as the level of effort/weight/intensity per minute increases as well. When I am not fully recovered, my ability on these sprints goes down (i.e. My revolutions in those 15 second intervals, at the same resistance/angle as the previous workout, go down.)

What this means is that if you want to keep seeing progress, cardio vascular wise, when you don't see improvement between 2 workouts, (Everyone has a bad day once in a while. A bad 2 days shows you aren't recovering.), increase the time before your next workout by 25%. I hope this helps.

Yes this will take away from your recovery time for strength training.

Anytime you create more of a load, drain, … on your bodies resources, your time to recover will increase. If you are lifting at the same time, just know that you are going to need more recovery time before you see improvements in that area if you add this to your program. Sorry boys and girls, physiology is what it is.

Mike





]]>Tue, 22 May 2012 15:53:33 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29619http://www.davedraper.com/fusionbb/showtopic.php?tid/29619
Some of the keys are, short range of motion, in the strongest part of your range, maximum weight you can hold for 5-10 seconds. Isolating the muscle group you want to work on, recording the total lbs. you lifted and the time you lifted it in. Progress is lifting more weight in less time.

Now for the tough part for the 3-5 day a week gym metal heads like I used to be ... when your numbers don't go up, there is a reason. It takes time to recover. It takes time to build new muscle. The heaver the weights you lift in the shorter periods of time, the longer it will take your body to "Recover" and "Build more muscle".

The truth is you don't build muscle in the gym. You build muscle after you recover, which takes time. This is why new people show rapid improvement, and those of us who have lifted for years plateau. Our bodies never recover properly, and we are just stuck in the same strength range forever.

I am doing 560 lbs. in short range partials on bench press. After my last accident, I started at 175 lbs.. I am up from 1100 lbs to 2200 lbs. in short range partials in squats. To be honest, at these levels, it isn't that I can't do more weight, it is that the contact points with the bar, floor, back, ... and the grip on things like shrugs, (even with hooks) hurt.

Now for the full range of motion people. Maybe someone out there is different from me, but since my total muscle mass has improved, my full range of motion lifts have improved as well. Note the leg presses I mention earlier ... there is a 100% gain in strength. No, I cannot do 2200 lbs. full range, but, ... my % gains on full range lifts are about 60% of my partial gains.

The question is this, why are you lifting? In real life are you ever going to push a 1970 Ford Galaxy 500 up an of ramp, by yourself, using full range of motion? Hell no. You are going to use your strongest range of motion. If you are a lineman using your legs to push your opponent out of the way for your fullback, are you going to start with your butt resating on your heels and go through a full range of motion? Hell no.

Guys, workout in the range you are going to use. Workout for the duration you will use as well.

Measure your results. Measure your progress. Whatever method you are using, if the number of pounds you lift per minute does not go up, you are just guessing at your improvement or decline. If you do (3) sets of 5 dumbell curls with 80 lbs. in 10 minutes this week, and you do (2) sets of 3 dumbell curls the next week, with 120lbs, have you improved or gone down in your numbers? 3 X 5 x 80lbs = 1200 lbs / 10 minutes = 120 lbs per minute. 2 x 3 x 120lbs = 720 lbs. / 5 minutes = 144 lbs. per minute. That's a 17% increase in weight moved per minute. Keep the numbers going up, and you win.

Another thing. Muscles don't have brains. they don't get confused. If you stimulate 100% of the muscle fibers in a particular muscle to grow with the maximum exertion you can give, then let them recover, and then let them build new muscle, (By resting for as long as this process takes you at your current level and intensity) you can show strength gains every single workout.

Before I was injured the last time, I was working out certain muscle groups ONCE EVERY SEVEN WEEKS. The reason was that I saw no improvements after 6 weeks, AND MY NUMBERS AND MY MUSCLE MASS were still increasing.

As a side note, my 70 year old mother, my neighbor (23 years old), and another friend of mine (35 years old) all have the same "results" and "pattern", although our times between workouts are different, all of us consistently show improvement, and when we don't (For 2 workouts in a row), we increase the time period by about 20-25%.

Yes, these are just the results of 4 people of different age/sex, and it isn't a study group of 5000 done at a major university. Don't trust me. try it yourself, but DO IT THE CORRECT WAY, measure your results, and rest and recover properly. THEN tell me it didn't work for you the way it works for everyone I know who does it properly. ]]>Tue, 22 May 2012 15:45:56 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29617http://www.davedraper.com/fusionbb/showtopic.php?tid/29617
Monday Biceps and Triceps

Wednesday: Chest

Friday Shoulders and Wings

]]>Tue, 22 May 2012 11:22:24 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29616http://www.davedraper.com/fusionbb/showtopic.php?tid/29616Tue, 22 May 2012 06:44:05 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29615http://www.davedraper.com/fusionbb/showtopic.php?tid/29615
XRyanX]]>Tue, 22 May 2012 05:10:02 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29611http://www.davedraper.com/fusionbb/showtopic.php?tid/29611
garyed, Lon, Lauren, EdLawton]]>Mon, 21 May 2012 05:10:01 GMThttp://www.davedraper.com/fusionbb/showtopic.php?tid/29609http://www.davedraper.com/fusionbb/showtopic.php?tid/29609 http://www.ebay.com/itm/310397874244?ssPa geName=STRK:MEWAX:IT& _trksid=p3984.m1438.l2649 ]]>Sun, 20 May 2012 21:56:56 GMT