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Jamall Wrote:
"Dan, I've seen all these ways/methods for training but how do muscles grow? I also heard that there are two types of muscle fibers? Is that true?"
Jamall,
First off there are really three types of muscle fibers, not two. The two main categories or types are Type I and Type II. Type I or red muscle fibers are slow twitch fibers that have a high oxidative capacity. The Type II or white muscle fibers are fast twitch fibers however they can have a high oxidative capacity as does Type IIa, or a low oxidative capasity like Type IIb. If you are a bodybuilder or an explosive athlete you need a large amount of Type IIb fibers and if you are an endurance athlete you need Type I fibers. The amount of fibers you have of each type can change depending on how you train. If you want more info on this topic let me know and I'll consider writing an article on how to train/overtrain each fiber type.
As to how does muscle grow, when you exhaust the muscles A.T.P. (by stressing the muscle such as in lifting weights) you place the myofibers in a fatigued state and when you stress the muscle in the eccentric phase you tear the sarcomere-the aactin/myosin filaments at their weakest link. Then the body repairs itself by building muscle like scar tissue. This enables the body to be less hurt by the same action in the future.
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Verbal wrote:
"This might be a dumb question, but HIT isn't the only way, or the best way to train right?"
Verbal, Is HIT the best way? is periodization,? is superslow? is BBB? No, there is no one method. The best way is to take these ideas and then experiment with them until it works for you. Then use this program until the gains stop (or slow). Then adapt something else. If periodization has worked for you for five years and still does stay with it. If you train once every week or two ala Mentzer and it works use it, if eating bat droppings between sets produces gains then eat up (but maybe you should see a psychiatrist or even a regular doc. I doubt guano consumption could be healthy either mentally or phisically). Most people can benefit from modifying their routine every 4-7 weeks but you are not most people do what works for you. If there was a current system that worked well for everyone we would all be using it but since their isn't question, debate, argue but try things see if they work for you and then if not don't use them.
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Virbil wrote:
"I'm competing against my friend on June 1 in benching. Right now I'm 25
pounds behind. How can I increase quickly? I'm planning on buying creatine
as soon as that becomes economically feasible, but how should I train?"
First off I am assuming this is in a friendly competition not in a powerlifting contest. What you should do is take a short rest while using the proper technique, then build strength, and then peak for the competition. You have two months to gain 25lbs+ it should be accomplishable. First follow the Add 50lbs. to Your Bench program.
This you should do for seven weeks, line it up so that week seven workout #14 falls on June 1. This will allow you to peak when you need to. With your creatine use try 4 servings per day during the first five days and the final week. If you can't afford creatine for this duration then load it during week five and maintain it through the competition. Make sure you are consuming enough protein for growth, about .8+ grams per pound of body weight. Maintain a good amount of complex carbs about 3.25 grams per pound of body weight. Try to drink 1-2 liters of water (preferably distilled) a day. Also spend at least five minutes every day visualizing yourself becoming stronger it sounds silly, but IT WORKS. If your mind can't lift it your body won't.
Now that you have made a plan, you have about a week before you begin. Work your chest only lightly don't try to get to increase just learn the j lift that is described in the "50 lbs to your bench" This is all the advice I can give you with the limited knowledge you given me. In the future let me know how old you are, your diet, suppliments, vitamins, years of training, your weight, etc. It is hard for me to do more than just give you this workout without knowing if u bench 65lbs or 365lbs. Check back in around week 3-5 if u've plautaded. I have a few more tips if this happens but most people can gain better just staying on this program.
Mike wrote:
What do you think of vandyl sulfate, all my friends said I should stack it with my creatine?
Mike, I've never used vanadyl sulfate but according to Dr. Michael Colgan it is highly toxic. He reports that there have been multiple studies proving its toxicity and that the suppliment companies were never informed by the researchers about the problems witrh it. He further states that the daily requirements for this mineral are met easily by our diet. In a new study of diabetic rats half of the ones that recived vandyl sulfate died. The suppliment companies will tell you the rats got too much vandyl but that is how much it takes to improve their glucose metabolism. As Colgan states, "you can't get the improvement wothout the toxicity".