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The Training Support Column MkII

tim290280

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Hi everyone!

This will be the training science chat thread. Plus I may chuck in some personal musings or stuff I've found. If you want to post relevant articles remember to include the journal reference so everyone can read the whole text.

I'm reasonably knowledgeable, and have had a few years of training experience, and am completing science postgrad studies (unrelated field), so ask me stuff. I'll try to help out.

Cheers, Tim.
 

tim290280

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Positive Discrimination

Putting the call out to all bodybuilders.

Australia Post has begun recruiting for more posties to deliver the snail mail. There is one caveat, the new recruits have to weigh less than 90kg. This has outraged a lot of groups, unions, media groups, the general whiners, as this means that people with a "little extra padding around the middle"* would be ineligible. This is not to mention the current workers who would also be too heavy.

So what?s the big deal, the fatties are too big for the posty bikes, end of story. Too bad if you are tall or heavily built, you just can't get bigger bikes, as the union suggested, as that is the maximum size allowed on the footpath.

The problem claimed is that this is discrimination against people who are overweight/obese. They went on to claim that obesity is a disease, a disability, something that can't be helped.

You know my stand here, you choose to be fat, there is no disability or disease involved. But with obesity rates ever increasing, it is likely we will start to see being overweight as a disability.

Now this is discrimination that the bodybuilding world can use to their advantage. The average BBer is already overweight according to the society gold standard, the BMI (Body Mass Index). All we would have to do is bulk up to a BMI of 30+ (25 the cut-off for overweight) and presto, we are disabled. With this horrendous disability we would now be able to go on a disability pension (3/4 pay) and do nothing but train all day.

So join me now in supporting the BMI and the "obesity is a disability" push from the masses. We could end up the most lean, fit and strong disability pensioners ever.

*quote directly from the Channel 10 TV news Australia
Australia doesn't consider being obese or overweight a disability.

--------------------------------------------------------------------------------
 

tim290280

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Check this shit out: http://www.naafa.org/

Honestly this rates up there with NAMBLA.

Quote:
EDUCATION:
NAAFA fights society prejudice against fat people through education.
NAAFA works to dispel the common myths that are used to justify treating fat people as second-class citizens: "If they really wanted to, they could lose weight;" "It's not healthy to be fat;" "Fat people are ugly."
NAAFA reaches out to national and community groups through our Speakers Bureau, literature displays at community fairs, and traveling exhibits. "The Diet Deception" is a memorial exhibit commemorating those who have died from dieting, weight loss surgery, and prejudice-affected medical care. NAAFA "Hall of Fame" honors fat people throughout history who have contributed to society.
NAAFA works extensively with the media, and NAAFA representatives have appeared on such programs as 60 Minutes, 48 Hours, Larry King Live, Donahue, and The Oprah Winfrey Show. NAAFA's message has been featured in the New York Times, USA Today, and many other well-known newspapers, radio programs, and magazines.
Information on health, legal issues, and the progress of the size acceptance movement is provided by the NAAFA Newsletter, as well as by publications of local chapters and special interest groups.
At regional gatherings and conventions, discussion groups and workshops are held to bring supporters up to date on the latest size-related issues.


I've got news for these people; It is your own fault, fat is not magical, it is a result of excess energy intake. Really simple laws of thermodynamics exist and can be used to your advantage, exercise and eat properly.

Quote:
WHY SHOULD I SUPPORT NAAFA?
An estimated 38 million Americans are significantly heavier than average, and face societal and institutional bias because of their size. Fat people are discriminated against in employment, education, access to public accommodations, and access to adequate medical care. In addition, fat people are stigmatized, and are the victims of tasteless jokes and assaults on their dignity. Despite evidence that 95-98% of diets fail over three years, our thin-obsessed society continues to believe that fat people are at fault for their size.

Yes diets fail because diets are not the answer, lifestyle changes are. No diet works for longer than will power, thats why you have to change the mindset.

I know I'm preaching to the converted here but, needs to be said for my own mental clarity.
 

jornT

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Tim, could you copy all the new stuff from your *insert fucked up website* column here aswell? And maybe even CWU's? Since I'm not VIP anymore, but tech gave me some tech to view the regular sections.

Though I doubt the would ask you things, they're way to arrogant.
 

tim290280

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The old training column

I've copied it all and have it as a word document. I haven't copied CWU's, but hopefully he could do that when he gets here. I'm trying to upload it now to my webpage to link it here.

Hmm Doesn't seem to want to upload it, must be too large or something.... Any good file servers that host word docs (PutFile doesn't)?
 

tim290280

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Interesting debunking of the swiss ball craze. Next time you see a personal trainer extolling the virutes of it you can site this.

Dyn Med. 2005; 4: 6.
Published online 2005 June 3. doi: 10.1186/1476-5918-4-6.
Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during upper limb strength exercises
Gregory J Lehman,1 Trish Gordon,2 Jo Langley,2 Patricia Pemrose,2 and Sara Tregaskis2

Received November 18, 2004; Accepted June 3, 2005.

Background
The addition of Swiss balls to conventional exercise programs has recently been adopted. Swiss balls are an unstable surface which may result in an increased need for force output from trunk muscles to provide adequate spinal stability or balance. The aim of the study was to determine whether the addition of a Swiss ball to upper body strength exercises results in consistent increases in trunk muscle activation levels.

Methods
The myoelectric activity of four trunk muscles was quantified during the performance of upper body resistance exercises while seated on both a stable (exercise bench) and labile (swiss ball) surface. Participants performed the supine chest press, shoulder press, lateral raise, biceps curl and overhead triceps extension. A repeated measures ANOVA with post-hoc Tukey test was used to determine the influence of seated surface type on muscle activity for each muscle.

Results & Discussion
There was no statistically significant (p < .05) difference in muscle activity between surface conditions. However, there was large degree of variability across subjects suggesting that some individuals respond differently to surface stability. These findings suggest that the incorporation of swiss balls instead of an exercise bench into upper body strength training regimes may not be justified based only on the belief that an increase spinal stabilizing musculature activity is inherent. Biomechanically justified ground based exercises have been researched and should form the basis for spinal stability training as preventative and therapeutic exercise training regimes.

Conclusion
Selected trunk muscle activity during certain upper limb strength training exercises is not consistently influenced by the replacement of an exercise bench with a swiss ball.

Keywords: EMG, exercise, spine stability, swiss balls, rehabilitation, low back pain
 

tim290280

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No probs.

I'll probably keep adding stuff like the swissball study too.
 

philosopher

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Skeletal muscle protein synthesis after active or passive ascent to high altitude.

Imoberdorf R, Garlick PJ, McNurlan MA, Casella GA, Marini JC, Turgay M, Bartsch P, Ballmer PE.

Department of Internal Medicine, University of Berne, Inselspital, Berne, SWITZERLAND. r.imoberdorf@ksw.ch

INTRODUCTION: The effects of acute exposure to high altitude on muscle protein synthesis rates in human volunteers were examined after active and passive ascent. METHODS: Measurements were made initially at low altitude (550 m) and again after ascent to high altitude (4,559 m). To be able to separate the contribution of physical exercise, one group was flown by helicopter (air group, N=8), whereas the other group climbed to high altitude (foot group, N=9). Fractional rates of muscle protein synthesis rates (FSR) were determined from the incorporation of isotope into protein after injection of [H5ring] phenylalanine. RESULTS: In the air group, there was no change in FSR at high altitude, whereas in the foot group, there was a 35% increase in FSR (P<0.05 for interaction) measured 19-23 h after the end of climbing. At high altitude, the degree of hypoxia and alkalosis were not different between the groups. The plasma concentration of insulin-like growth factor-1, free thyroxin, free triiodothyronine, and thyroid-stimulating hormone were not different between the groups. Urinary 24-h cortisol excretion increased significantly in both groups after ascent, but the increase in the foot group was significantly higher compared with the air group. CONCLUSION: Physical exercise appeared to be responsible for the observed increase in muscle FSR. The significantly higher increase of 24-h cortisol excretion in the foot group suggests that the increase in FSR occurred despite higher levels of glucocorticoids, which generally affect muscle protein turnover by inhibiting protein synthesis.

http://www.ncbi.nlm.nih.gov/entrez/...cmd=Retrieve&dopt=Abstract&list_uids=16775549
 

tim290280

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Interesting philo! Can you post the reference for that please.

Seen a few papers of late measuring iGF-1 but haven't seen any looking at how long it is elevated for. I assume its like other measured properties and is ready for another spike 24hrs later.
 

tim290280

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I was hoping to post the actual text of Dr Mel Siff's work on over training. Unfortunately I can only find it as a pdf file;


Download it and give it a read. You will quickly see that over training myths have stemmed from only grabbing pieces of this work rather than taking it in context.
 

tim290280

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The Journal of Strength and Conditioning Research: Vol. 19, No. 2, pp. 286–291.

Preferential Vastus Medialis Oblique Activation Achieved as a Treatment for Knee Disorders
F. Buck Willis, Ed J. Burkhardt, John E. Walker, Maurice A. Johnson, and Ted D. Spears

ABSTRACT

Willis, F.B., E.J. Burkhardt, J.E. Walker, M.A. Johnson, and T.D. Spears. Preferential vastus medialis oblique activation achieved as a treatment for knee disorders. J. Strength Cond. Res. 19(2):286–291. 2005.—The purpose of this study was to compare the effect of an open-stance cycling protocol (OSCP) with the traditional cycling foot position (TCFP) for preferential vastus medialis oblique (VMO) muscle activation, measured by surface electromyography (SEMG), and preferential VMO activation as defined by achieving significantly increased VMO/VL (vastus lateralis muscle) ratio values. Forty subjects of both sexes participated, 18 symptomatic with patellofemoral pain and 22 control subjects; ages ranged from 18 to 60 years (mean = 28.7 ± 8 years). The OSCP and TCFP were ridden in randomized order while SEMG recordings were taken of the VMO and VL muscles, collecting the mean of peak amplitudes to calculate VMO/VL ratio values. The SEMG readings were taken 4 times per testing session with randomized resistance and a consistent cycling cadence of 85 rpm. The OSCP displayed preferential VMO activation for all subject groups (F = 40.47, p = 0.0001), and this study revealed a protocol that effectively treats patellofemoral pain.
Not the only paper on this, but one of series on foot position and quad activation.
 

philosopher

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tim290280 said:
I was hoping to post the actual text of Dr Mel Siff's work on overtraining. Unfortuneately I can only find it as a pdf file;


Download it and give it a read. You will quickly see that overtraining myths have stemmed from only grabbing pieces of this work rather than taking it in context.

Doesnt work...
 

imraan47

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Tim...
Just wanted to know a few things since i havent been in the gym for about 3 weeks now or so...i was wondering since i had that little shoulder problem if you remember for my posts at bbd. well in brief i think its bursitis or tendonitis/tendonosis. I havnet been diagnosed for this and neither have i seen a specialist. anyways my question is with regard to when i do get back in to training. my lateral shoulders and upper traps are really lacking. what do you think i can do to get them to fully develop. the reason its these 2 parts is because of the shoulder issue. i can hardly do an entire chest or shoulder workout because of the pain in the anterior deltoid region. also the other problem is that my traps are exteremly tight. to give you an example, when doing barbell curls, if i go over 15 reps or so at first the traps really start to hurt and kind of get pumped. but the pain is only when doing the reps. i can do what ever weight and it wont matter. they get really tight. perhaps its an issue of streching? could u post ways that one could strech the traps if that is the problem.
Thanks
 

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