A Collection Of Our Best and Our Sticky Posts

[Adonis]

In an effort to clean up the forum, I removed the stickys, and put all the links to our most usefull articles, to gaining mass or loosing weight in this thread. There are nutrition, exercise, program, and diet articles. A collection of our best if you will.

-Adonis
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EF Exclusive: Most Muscle/Strength Gained In A Program

Sample:

Allright guys, what I want to do here, is have you post your overall best results producing workout. Try and give an idea as o how many calories you were consuming, mabey some PB's you achieved on the program, muyscle girth size if you measured it. Basically I want to have a catalog of our best workouts in one post for everyone to read and try. There needs to be an incentive to try the program though, so you will have to say why you think its the best one youv'e done as well as providinig the reulsts. I know this may be hard for those of you who don't keep a trianing log, but please try. It could be anything ffrom a workout you made yourself, or one form another site or our site. This should be the most popular thread on the forum, if we do it porperly.

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A Huge Beginners Guide

Sample:

Here you go, lots of info on the site, read it all!
FAQ To Bodybuidling

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The 30 Top Lies In Bodybuilding

Sample:

1. You can get as big as a pro bodybuilder without taking steroids; it just takes longer.

Despite what many of the magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn't possible to get that degree of muscularity, the paper-thin skin, and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles involved that many pro bodybuilders have. Many supplement distributors, in order to sell their products, would have you believe otherwise.

Still, that's no reason to give up. By using state-of-the-art training principles, consuming a nutrient-rich diet, and by getting proper amounts of rest, almost every person can make incredible changes in his or her physique. The competitive bodybuilder circuit may not be in your future, but building the kind of physique that gains you respect is certainly achievable, as are self-respect and robust health.

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Best Exercises by Bodypart

Sample:

The Fire-up your forearms award
Nominees: Wrist curl, behind the back wrist curl, hammer curl and reverse barbell curl. The Winner is...
The Hammer curl
The reasons: A tough category. The decision can be put simply to overall effectiveness. Both wrist curls work the backside (palm side) of the forearms while the reverse barbell curl works the top of the forearms. I feel the hammer curl provides a great overall workout and also will get you bigger guns.

The calves become cows award
Nominees: Standing calf raise, seated calf raise, donkey calf raise and leg press calf raise. The Winner is...
A tie between the donkey calf raise and the leg press calf raise
The reasons: The first controversial result of the night. I feel there was a clear winner in the donkey raise but why was the leg press raise even given a look in. Well it make a great replacement for donkeys if you don't have the facilities to perform them. It allows for a great stretch and should be included in your routine if donkeys are not an option.

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Top 10 Mass Maker Exercises

Sample:

Movements for Mass

Some of the exercises I'm going to recommend will come as no surprise. Some will. The order I'll progress through them will reflect to some extent how I rate them, but in some cases it's difficult to say one is better than another.

#1 Deadlift

When I think about mass, thickness, and unadulterated bulk, I think of the deadlift. And no, I'm not talking about the stiff leg deadlift or any fancy variation. I'm talking about the bent knee, rip-the-weight-off-the-floor deadlift—the real thing!

Why did I list the deadlift first? Why not the squat? Well, it could've gone either way. What swayed me was the fact that fewer people deadlift than squat, so if I raised the awareness and perceived value of the deadlift, it would benefit many.

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Periodization For Bodybuilders

Sample:

Periodization For Bodybuilders: Part One
by Lyle McDonald

Okay, before I get started I want to make sure everybody is sitting down. In this article, I'm not going to talk about diet, leptin, setpoint or anything like that. Instead, for the first time in a very long while I'm actually going to write a training article. I know, you're shocked, which is why I asked you to sit down first. People tend to forget that I actually started life as an exercise physiology nerd. In fact, I spent years studying it. Then I got more interested in nutritional biochemistry and that's been my focus for the last several years. Basically, I still follow exercise physiology research, it's just not my main focus.

Okay, with that out of the way, onto the topic of this article: periodization for bodybuilders. Now, if you go into most gyms, you'll usually find people working out in vastly different ways: there are your pumpers, the guys who go heavy all the time, etc. But, for the most part, the guys who pump always pump and the guys who go heavy always go heavy. Most bodybuilders tend to stick to a fairly static rep range (could be 6-8 or 10-12 depending on what theory of growth they ascribe to) but it's rare to see a given individual change that much. HST'ers are a notable exception (more on HST below).

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The T-Dawg Diet

Sample:

The T-Dawg Diet: Version 2.0
by Chris Shugart and TC


A Brief History of Supper Time

In the beginning, there was meat, and meat was good. A hungry man would pick up a sharp stick, sit quietly by a watering hole in the early morn, and wait until breakfast strolled up for a sip of water. Along with four-legged extra value meals, there were tasty sources of protein and healthy fats swimming in the oceans and rivers. When the hunting and fishing weren't that good, there were things growing in the ground that could sustain a man and his family. Man's body adapted to this simple diet and this was also good.

Fast forward to the 1980's and early 1990's. Things had gone very wrong somewhere down the line. Diet experts railed against fat, questioned the importance of protein, and touted the benefits of highly processed carb sources. Sugar and flour replaced meat and veggies. People became soft and diseased. Grown men wore stretchy pants. This was very bad.

Luckily, a few revolutionaries were able to look out at the gelatinous masses and see that something was very wrong. Man had defied Mother Nature and that old bat had struck back. These brave souls came forth and said that fat wasn't that bad, heck, some of it was even essential. They said that meat wasn't evil and that protein was vital. Most importantly, they smite the bagels and rice cakes out of the hands of the chubby, misled carboholics, and reminded them that "fat free" does not always mean healthy.

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Massive Eating: Your Guide To Packing On Muscle Mass

Sample:

Part 1 Calorie Needs
By Dr. John M Berardi

Pop Quiz, Hotshot

Pretend you're back in high school and mean ol' Mr. Berardi has just passed out a pop quiz. Luckily, there's only one question:

Which of the following statements is true?

A) Most people succeed in training well enough to grow, but they fail in eating well enough to grow.

B) Most people eat well enough to grow, but they don't train well enough to grow.

Pencils down. Okay, which is it? If you said "A," give yourself a gold star. But don't feel too badly if you chose "B." To an extent, both answers are correct. Most people probably train and eat incorrectly! But if I had to pick one answer that was more true than the other, I'd say "A" would be the best choice. If you're not growing, it's probably your diet, not your training, that's holding you back.

With this article I'm throwing down the gauntlet. This is your wake up call if you've ever made any of the following statements:

"I eat a lot of food. In fact, it feels like I'm eating all day! But I just can't get any bigger."

"I can't gain a pound of muscle. My parents are both skinny, so it must be genetic."

"I've always had a fast metabolism. That's why I can stay lean but can't get any bigger."

"I'm scared to go on a bulking diet because I don't want to lose my abs."

"I've tried mass-building diets before and put on a little muscle, but most of the weight I gained was fat."

Sound familiar? Then this article is for you, toothpick legs.

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7 Habits of Highly Effective Nutritional Programs

Sample:

Take a look around the nutrition world. Confusing, isn’t it?

Conflicting advice is everywhere, and you’re stuck in the middle. You wonder whether anyone out there even knows what they’re talking about, or whether the experts will ever reach a consensus on anything. You start to wonder whether you’ll need a degree in nutritional biochemistry before you can lose that stubborn abdominal fat.

So what’s the deal? Why so much confusion? Why does one expert suggest that high protein is best for everyone, while another expert suggests high carb and yet another expert suggests high fat? Besides, what exactly do high protein, high carb, and high fat really mean? And why are other experts telling us that food choices should be based on our "metabolic type," our "blood type," or our "ancestry"?

One expert says to eat like a Neanderthal and another says eat like a Visigoth, or perhaps a Viking. But while searching for nutritional Valhalla, most people just get lost and eat like a Modern American—and end up looking more Sumo than Samurai.

These days, we have a cacophony of expertise: lots of confusing noise from the experts drowning out the signal of truth.

On the surface, it appears as if today’s nutrition technology is quite advanced. After all, we have at our disposal more nutrition information than ever before. More money is being spent on nutrition research than in any time in history. Every day, impressive strides are being made in the field. Dozens of nutrition experts are rising to prominence. Yet simultaneously we’re witnessing a steadily increasing rate of obesity, an increase in nutrition-related illness (Diabetes, CVD, and Syndrome X), and an increase in nutrition-related mortality.

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More Diet Advice

Sample:

This is from Dave Draper:

General Nutrition

Good nutrition, like good training, is simple - learn the basics and practice them consistently. A little knowledge and a lot more discipline is the secret. Apply yourself diligently - look ahead, don't look back and don't look for shortcuts. There simply aren't any.

Health and fitness has climbed to the top of America's popularity list and has become big business. As you've noticed, there's a gym on every corner and a glut of diet and bodybuilding formulas to pack on muscle and burn off fat. Competition is fierce, the promises are bizarre and we're all confused, suspicious and eventually numb. We have on our hands a zillion ways to diet, feed ourselves and live our lives for fitness. Let's clear the air and put some things in order.

RULE # 1- Stay away from fats, excessive salt and simple sugars. This eliminates 99% of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do!

RULE # 2 - Eat a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and to provide fuel and muscle building ingredients. Basically, protein builds muscle and carbohydrate supplies fuel for energy. Breakfast can be an easy to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese, fruit and coffee. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. Add a good vitamin and mineral formula each morning to put order and efficiency in your body chemistry.

RULE # 3 - With whatever effort it takes, feed yourself every 3 to 4 hours throughout the day - each meal consisting again of protein and carbohydrate. Any combination of the following is perfect: tuna/rice, lean meat/baked potato, cottage cheese and fruit, chicken/pasta, etc. (Vegetarians - take particular care in order to get plenty of protein in your diet.)

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The Velocity Diet I and II

Sample:

The Velocity Diet
A Radical Experiment in Rapid Fat Loss
by Chris Shugart


Warning: The diet outlined below is experimental. If you're looking to lose fat slowly but surely in a comfortable manner, there are several proven plans available in the T-Nation Diet Program section. If, however, you're looking for a way to quickly rip fat off your body, regardless of difficulty, the Velocity Diet may be for you. It's certainly not for everybody.


Do the Opposite

I see fat people. Everywhere I look, gluttony, excess and sluggishness. We are a nation suffocating from body fat. It makes me sick.

Fat has become the norm. Look around. "Normal" people are largely unhappy, overweight and unsuccessful. Screw. That. The last thing I want to be is average, especially if "average" means being obese.

Successful people make a habit of doing the opposite. If normal people don't lift weights, then do the opposite and lift weights. If normal people don't take risks, then take risks. If they're afraid to say certain things, then scream those things at the top of your lungs. And finally, if normal people are fat, rise above and be lean.

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[Old_Fart2]

Good move, Adonis! I assume we can add our own favorites to this thread?

[Adonis]

Thats what I am hoping. If a memeber needs something, it or at least a link to it can be found in this thread. If you know of a great thread needing to be part of this thread, then follow a similar format (title, url, and a sample) and post it here. Things just looked to cluttered with all the sticky posts we had.

[Adonis]

An intermediate upper/lower split program

Sample:

This is an intermediate program (2-5 years training experience) for guys with busy schedules. I would recommend doing the 4 day split, however, if pressed for time, you could do workouts 1 and 2. Alternate the rep range each week, and things would move along nicely. If you can spare 45 minutes 4 times a week then I would recommend the split being:

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3 Day Total Body Plan

Sample:

3 Day Total Body Plan

With his plan you will train 3 times each week, and three cardio sessions on the off days. It may not look like each muscle get hit each day, but it does. Abs and lower back are to be trained 3 times each week, choose your own exercises, but for every set of abs you must also do a set for the obliques and lower back. Drink a lot of water, and eat a high protein clean diet. Emphasize carbs and protein in the morning till mid afternoon; consume protein with fats in the late afternoon and evening. Increase water intake by at least 1 liter while following this program. It is recommended you get between 7-10 hours sleep each night. Follow proper post workout nutrition. Tempo is like this 201, meaning 2 second down phase, zero second pause mid rep, and 1 second up phase. I would reccomend follwing this program for 4-6 weeks, and no longer than 8 weeks without taking some time off for full recovery.

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4 Day Total Body Plan

Sample:

Day Total Body Plan

With his plan you will train 4 times each week, and three cardio sessions on the off days. It may not look like each muscle get hit each day, but it does. Abs and lower back are to be trained 3 times each week, choose your own exercises, but for every set of abs you must also do a set for the obliques and lower back. Drink a lot of water, and eat a high protein clean diet. Emphasize carbs and protein in the morning till mid afternoon; consume protein with fats in the late afternoon and evening. Increase water intake by at least 1 liter while following this program. It is recommended you get between 7-10 hours sleep each night. Follow proper post workout nutrition. Tempo is like this 201, meaning 2 second down phase, zero second pause mid rep, and 1 second up phase. I would recommend this program for 3-4 weeks, and no more than 5 weeks without taking a full week off for full recovery

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What is your body type? take the test and find out

Sample:

I was just browsing on bodbybuilding.com (great site) and came across this body type tester which tells you where you stand on the somatotype chart.

I dont know how accurate this test is but its interesting and fun to try out and do if you got some time, once your results are given; it tells you how to train and eat for your bodytype.

Dont lie and cheat just to make your results show that your are 'mr muscle'.

remember: its nothing serious so dont get offended if your not happy with the results .

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[Adonis]

The Real Truth About Soy

Sample:

Each year, research on the health effects of soy and soybean components seems to increase exponentially. Furthermore, research is not just expanding in the primary areas under investigation, such as cancer, heart disease and osteoporosis; new findings suggest that soy has potential benefits that may be more extensive than previously thought.


So writes Mark Messina, PhD, General Chairperson of the Third International Soy Symposium, held in Washington, DC, in November 1999. For four days, well-funded scientists gathered in Washington made presentations to an admiring press and to their sponsors - United Soybean Board, American Soybean Association, Monsanto, Protein Technologies International, Central Soya, Cargill Foods, Personal Products Company, SoyLife, Whitehall-Robins Healthcare and the soybean councils of Illinois, Indiana, Kentucky, Michigan, Minnesota, Nebraska, Ohio and South Dakota.


The symposium marked the apogee of a decade-long marketing campaign to gain consumer acceptance of tofu, soy milk, soy ice cream, soy cheese, soy sausage and soy derivatives, particularly soy isoflavones like genistein and diadzen, the oestrogen-like compounds found in soybeans. It coincided with a US Food and Drug Administration (FDA) decision, announced on October 25, 1999, to allow a health claim for products "low in saturated fat and cholesterol" that contain 6.25 grams of soy protein per serving. Breakfast cereals, baked goods, convenience food, smoothie mixes and meat substitutes could now be sold with labels touting benefits to cardiovascular health, as long as these products contained one heaping teaspoon of soy protein per 100-gram serving.

[Adonis]

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Words of Wisdom

Sample:

Here are a few pearls of wisdom:

What kind of person needs a mission statement for training? It only makes sense to be big and strong, to regularly challenge the body. I train because I can.

To succeed in weight lifting, do shorter workouts than the magazines want you to, train heavier than your muscles want you to, do more reps than your mind wants you to, and eat more food than your stomach wants you to.

Always remain flexible and try new things in they gym. Over the course of your training lifetime, your goals will surely change and when they change you can change with them.

Consistency, not novelty is the secret to uncommon results. Only those too impatient to follow simple, rational, and balanced eating and training programs will choose fringe eating and training methods. And these are the people who won't be in the gym 12 months from now.

The body will always deliver a just desert for both good and bad decisions. Sacrificing intelligent and balanced eating for more speedy results may work in the short run, but in the long run, the body will have its final say.

[Adonis]

Training Blogs

Sample:

You guys that have training blogs, try posting a link to your blog in your signature , like Adonis and I have done.

If you don't have a training blog yet, consider starting one.

And if you need help on posting the link, just PM me.

and here is the link to the Blog Section

[Old_Fart2]

This is a good article posted by Brock Samsom, particularly for you guys concerned about the effects of aging on athletic ability: Aging and Performance

Sample:

How fast can I expect to get as a middle-aged (or older) athlete? Everyone asks him/herself this question, and they ask it at every age. Everyone wants to know: "What is my theoretical top speed, if all my genetics are optimized through the most diligent training my body can take?"

But let us say you're 43, or 52, or 66 years old. Maybe you're fortunate in that you have a bit more freedom in your schedule than during your younger years, allowing you to get closer to your athletic potential. What sort of peak performances were theoretically available to you in your prime? How have they been diminished by age? What is your potential today?

There is a medical answer to this question, and then a much more practical answer. We'll tackle medicine first.

Certain hormones largely responsible for building a physically strong body may not be present in the same amounts as you get older. Most notably, production of human growth hormone and testosterone tend to lessen with age. Of course you can take these hormones supplementally. I've heard of at least one traveling lecture—conducted by a notable coach in the cycling community—who preaches taking HgH and/or testosterone supplements.

[Old_Fart2]

Here's one of Adonis' oldies but goodies (at the request of Tyn Man):

Ten Most Common Causes of Training Injury

Sample:

1. Incorrect Technique

The most common weight training injuries are related to poor exercise technique. Incorrect technique can pull, rip or wrench a muscle, or tear delicate connective tissue quicker than you can strike a match. An out of control barbell or stray dumbbell can wreak havoc in an instant.

Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise - no twisting,, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

2. Too Much Weight

Using too much weight in an exercise is a high risk proposition rife with injury potential. When it's too much: if you can't control a weight as you lower it; if you can't contain a movement within its biomechanical boundaries; and if you have to jerk or heave a weight in order to lift it.

An unchecked barbell or dumbbell assumes a mind of its own; the weight obeys the laws of gravity and seeks the floor. Anything in its way (or attached to it) is in danger.

[Adonis]

25 Ways to pack on serious MASS

Sample:

# 1
Eat 5-6 Times Per Day
What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.
Get rid of the mentality that powerlifters can optimize their performance on three meals per day, it's scientifically impossible. Eating 5-6 times per day will also keep your blood sugar levels stabilized and your metabolism elevated. Eating several times per day instead of the "Big 3" that most are used to, will provide your body with a constant supply of nutrients that you need to recover from your hard workouts.

[Adonis]

Hybrid Program by Adonis

Sample:

I wanted to address some lagging body parts, mainly back and shoulders. I have made up a new routine for the next 12 weeks, it will be the same exercises through out, but the parameters will change every 2 weeks. Charles Polquin has said “a muscle adapts to a workout after 2 sessions”, or in my case every two weeks. This is what I have planned.

Week 1,2,7,8

Day 1

Overhand barbell row 4x5
Shoulder width lat pulldown 2x7
Romanian deadlift 2x7
Rope pulldown to the neck 1x10
Barbell biceps curl 2x7
Incline dumbbell curls 1x10
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7
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Be sure to check out ym blog. I am doing this program as of June 13, 2005.

Adonis' Blog

[nik888]

Hey, Adonis!

I was wondering how come you didn't include the thread that you did on how to get a really great 6 pack of abs?

I remember reading it a while ago and being very impressed with it.

Problem is that I can't seem to find it anymore.

I think that it would belong here, if not can I get a link to where it is?

Thanks for all the informative posts you have done for EF!

I enjoy reading them!

[Old_Fart2]

Another oldie but goodie from Adonis: 25 Best Lifts.

Sample:

25 BEST LIFTS
Science Shows Us the Twenty-Five Best Lifts
for Awesome Abs, Chest, Back, Shoulders, Biceps, Triceps, Forearms, Quads, Hams, and Calves


Articles and books on weight training exercises can be confusing and misleading because they're written for mixed audiences- bodybuilders, competitive lifters, power athletes, and endurance athletes. You are a bodybuilder, so you should do exercises that increase muscle size and definition. Whole body explosive lifts, such as the snatch and clean and jerk, are tremendous exercises for power athletes, but they are less effective for developing an optimal physique.

While power athletes strive to build muscles that work together, the main goal of bodybuilding is to grow and define individual muscles as much as possible and train them proportionately. You must balance muscular development in the upper and lower body. Even specific body parts must show balance. For example, you can't build massive traps without also building the delts, pecs and lats. If you took the advice of lifting books aimed at mixed audiences and did a lot of pulling exercises- cleans and snatches- you would develop the traps, quads, and glutes but wouldn't isolate and define the various muscles of the upper and lower body.


Select exercises based on their ability to isolate and build specific muscles. This is not as easy as it seems. On the one hand, you must do "whole body" large muscle exercises- such as squats- because they are very effective at increasing size while helping you maintain body symmetry (size balance between muscle groups). However, you must also do exercises that isolate specific muscles and muscle groups. You can't be a successful bodybuilder until you can choose exercises that build regional muscle size and specific muscle definition.

[Old_Fart2]

Glycemic Index

Sample:

Have you seen the eye-catching ad for Diabetes Forecast Magazine? The ad pictures a brownie and a baked potato placed side by side and asks which one will raise your blood sugar more. If you haven’t seen this ad, you might be in for a shock.

According to the Glycemic Index (GI), the correct answer is the baked potato. You are probably asking yourself how that could be true. Well, it all started in 1981 when Canadian researcher Dr. David Jenkins conducted research demonstrating that not all carbohydrates are equal in their effect on blood sugar levels. Through Dr. Jenkins’ research, the concept of the Glycemic Index was born.

What is the Glycemic Index (GI)?
The GI is a way of ranking carbohydrate foods based on how much of a rise in blood sugar they produce during the two to three hours after you eat them. Foods with a higher GI number produce a higher rise in blood sugar. As a result, the body must produce more insulin. Lower GI foods produce less of a rise in blood sugar, and, therefore, less insulin needs to be produced.

[Old_Fart2]

For Nik888:

Getting Ripped Abs and Other Answers

In high school and college weight rooms, neighborhood health clubs and gyms, coaches and personal trainers are asked the same questions over and over: "What's the best way to gain muscle mass?" and "How do I get six-pack abs?" and "Should I run before or after lifting?"

Read on to find out the answers to these and other questions commonly asked by aspiring bodybuilders, student athletes and general fitness enthusiasts.

What's the best approach to develop six-pack abs?
A tapered back, slim waist and tight abdominal muscles truly define bodybuilders, gymnasts, swimmers, and sprinters. So how does one get that sought-after six-pack? Six-pack seekers should concentrate on three points: a) nutrition; b) low-intensity aerobic exercise (long brisk walks); and c) high-intensity anaerobic activities such as weight training and sprinting. A, B and C will help reduce overall body fat, including abdominal fat.

[nik888]

Thanks, Old_Fart2!

I appreciate it!

I also found the thread posted by Adonis !

Here's the link if anyone else wants to check it out:

8 Weeks to Awesome Abs Program

I will read through both and try the info from both threads.

[Old_Fart2]

8 Weeks to Awesome Abs Program

Sample:

So you want that 6-pack do ya? Follow my program for 8 weeks and your ab's will be carved deeper than you could have possibly imagined! Mind you, you'll need a low enough body fat percentage to see them!!

Exercise Descriptions: instructional execution and what aspect of abs the movement works

I will provide an explanation for each of the exercises within the instructions below. The words I place in brackets will indicate which part/parts of the abdominal muscle that the movement focuses on. The desired number of reps is specified for each exercise.

Note: Don't worry if you can't complete as many as I specify, simply work your way up gradually until you can.

[Old_Fart2]

By popular demand (actually Adonis PM'd me and suggested it):

Q and A of Exercise and Science

Sample:

This is from another forum (Xtreme Forum):

1.) What is the true meaning of Intensity?

Over the years now the word intensity has changed. Although we have many different interpretations of the word now, the true meaning has stood for over a 100 years. Back in the early 1900's and late 1800's Russian coaches described the word Intensity as the percentage of the one rep maximum. In weight training do not get the word 'Intensive' mixed up with the word 'Intensity'. Intensiveness would best be described as emotional motivation or aggressiveness carried out.

2.) Is Weight Training safe for children?

Many times we hear people say that young children should not perform heavy weight training because of the fact that it stunts their growth. Many scientists have done research disproving this theory. A book published in the Soviet Union titled "The School of Height" debunked the myth that children should not do heavy weight training. A journal study published in Great Britain outlined tests performed on young power lifters. It showed they had higher bone density and their bones were much more durable then that of children not subjected to heavy weight training or any other form of impact loading. It is also relevant to note that athletes subjected to heavy loading and resistance are relatively free from osteoarthritis in old age and the subjects that were not exposed to heavy loading and resistance show a much greater incidence of osteoarthritis and cartilage fibrillation. There has also never been a reported case that has documented weightlifting stunting the growth of a child.

(Bullough et al, 1973, Kempson et al 1975, Seedhorn & Swann 1985, Seedhorn & Wright 1988, Seedhorn et al 1977)

3.) What is hyperplasia?

[Old_Fart2]

Anatomy Chart

Sample:

This may have been posted before; if so, I apologize: Anatomy Chart.

Now you, too, can come up with all those cool words like Painless, Adonis and Advsport use!

[Old_Fart2]

Training Terminology

Sample:

Exercise Classification:

Basic~

A principal exercise that can place greater absolute intensity on the muscles exercised relative to auxiliary exercises.

Auxiliary~

An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle.

Compound~

An exercise that involves two or more joint movements.

Isolated~

An exercise that involves just one discernible joint movement.

Closed Chain~

An exercise in which the end segment of the exercised limb is fixed, or the end is supporting the weight. Most compound exercises are closed chain movements.