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Messages - tychver

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76
Kraemer, R.R., J.L. Kilgore and G.R. Kraemer (1993).  Plasma volume changes in response to resistive exercise. Journal of Sports Medicine and Physical Fitness, 33, 246 - 251.

Quote
The present study was designed to determine the cumulative effects of a series of four resistive exercises on intravascular plasma volume throughout one exercise session. Seven healthy males, mean (+/- SE) age 26.7 +/- 1.2 y, participated in the study. In two separate trials the subjects' one-repetition maximum (1-RM) and 10-RM were determined. In a third session, an IV catheter was inserted into a forearm vein at 0800 h and kept patent with a heparin lock. At 0940 h three sets of bench press (BP), lat pull (LP), leg extension (LE), and leg curl (LC) were executed at a 10-RM load for 10 repetitions or until failure. Blood samples were collected before (-30, 0), during (after BP, LP, LE, LC), and after [5 min, 15 min, and 25 min into recovery (R5, R15, R25)] the resistive exercise session. Plasma volume was reduced as much as -13.35% at LE and returned to normal after R15. We conclude that plasma volume is substantially reduced after performing a short session of upper and lower body resistive exercises. The findings demonstrate the magnitude of resistive-exercise-induced plasma volume loss and underscore the importance of accounting for plasma volume change when determining response of a particular blood parameter to resistive exercise.

77
Kraemer, R.R., E.O. Acevedo, D.A. Dzewaltowski, J.L. Kilgore, G.R. Kraemer, and V.D. Castracane (1996). Effects of low-volume resistive exercise on Beta-endorphin and cortisol concentrations. International Journal of Sports Medicine, 17(1): 12 - 16.

Quote
It has been recently suggested that high and sustained lactate levels may elicit increases in peripheral B-EN concentrations (16). We have observed elevated and sustained lactate concentrations in response to a low-volume resistive exercise protocol (14) that were similar to those from other exercise protocols that produced elevated beta-endorphin (B-EN) concentrations. Thus, the purpose of the study was to determine the effects of a low-volume (21,700 J) resistive exercise repetition maximum (RM) protocol using weight machines on peripheral lactate, B-EN and cortisol concentrations. Subjects completed 3 sets of bench press, lat-pull, leg extension, and leg curl exercise at a 10-RM load. Blood samples were collected and rating of perceived exertion (RPE, 15-point Borg scale) was assessed before exercise (-40 and -10 min), after each exercise, and after the exercise session (+ 35 min); blood samples were collected at 7 additional post-exercise times. RPE increased significantly throughout the exercise. Lactate concentrations rose significantly to peak at 8.54 mM at LE. B-EN and cortisol concentrations (-10) of 4.63 +/- 0.54 pmol.l-1 and 12.09 +/- 1.44 micrograms.dl-1, respectively, were not significantly elevated over time. The data suggest that a low-volume resistive exercise protocol using weight machines elevates lactate concentrations without altering B-EN and cortisol concentrations.

78
Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men.
by G A Brown, M D Vukovich, R L Sharp, T A Reifenrath, K A Parsons, D S King Journal of Applied Physiology (1999)
Volume: 87, Issue: 6, Pages: 2274-2283

Quote
This study examined the effects of acute dehydroepiandrosterone (DHEA) ingestion on serum steroid hormones and the effect of chronic DHEA intake on the adaptations to resistance training. In 10 young men (23 4 yr old), ingestion of 50 mg of DHEA increased serum androstenedione concentrations 150% within 60 min (P < 0.05) but did not affect serum testosterone and estrogen concentrations. An additional 19 men (23 1 yr old) participated in an 8-wk whole body resistance-training program and ingested DHEA (150 mg/day, n = 9) or placebo (n = 10) during weeks 1, 2, 4, 5, 7, and 8. Serum androstenedione concentrations were significantly (P < 0.05) increased in the DHEA-treated group after 2 and 5 wk. Serum concentrations of free and total testosterone, estrone, estradiol, estriol, lipids, and liver transaminases were unaffected by supplementation and training, while strength and lean body mass increased significantly and similarly (P < 0.05) in the men treated with placebo and DHEA. These results suggest that DHEA ingestion does not enhance serum testosterone concentrations or adaptations associated with resistance training in young men.

79
Kilgore, J.L., G.P. Pendlay, J.S. Reeves, and T.G. Kilgore (2002).  Serum chemistry and hematological adaptations to 6 weeks of moderate to intense resistance training.  Journal of Strength and Conditioning Research, 16(4):509-15.

Quote
This study examined immune cell and blood chemistry changes occurring in trained weightlifters after 1 week of rest followed by 6 weeks of Olympic-style resistance exercise. Blood was drawn weekly after 1 day of rest at the same time and on the same day of the week for 7 weeks. Lymphocyte numbers increased in weeks 5 through 7. Sodium concentration rose above entry levels in week 2, remained elevated, and peaked in week 5. Direct bilirubin dropped below baseline values in the final week. Chloride and alkaline phosphatase concentrations increased as training progressed. Chloride, potassium, albumin, CO(2), and alkaline phosphatase concentrations peaked in weeks 4 through 6. Serum creatinine was elevated in weeks 2 through 5. Data indicate that resistance training induces changes in immune cell count and blood chemistry that remain within, or near, normal clinical values. It appears that resistance training does not induce immunosuppression or negatively affect hepatic or renal function.

80

Side note, why don't yall europeans list your height in metric like your weights?

We do. Im 1,87m

1.73m here. Heights easier because you never change and remember what the imperial equivalent is. Weight changes...

81
If a thread for this stuff has already been started I appologize but I couldn't find it at a cursory glance.

Lon Kilgore:
Hartman, M.J., B. Clark, D.A. Bemben, J.L. Kilgore, and M.G. Bemben (2007).  Comparisons between twice-daily and single-daily training sessions in male weightlifters.  International Journal of Sports Physiology and Performance, 2:159-169.

Kilgore, J.L., G.P. Pendlay, J.S. Reeves, and T.G. Kilgore (2002).  Serum chemistry and hematological adaptations to 6 weeks of moderate to intense resistance training.  Journal of Strength and Conditioning Research, 16(4):509-15.

Kraemer, R.R., E.O. Acevedo, D.A. Dzewaltowski, J.L. Kilgore, G.R. Kraemer, and V.D. Castracane (1996). Effects of low-volume resistive exercise on Beta-endorphin and cortisol concentrations. International Journal of Sports Medicine, 17(1): 12 - 16.

Kraemer, R.R., J.L. Kilgore and G.R. Kraemer (1993).  Plasma volume changes in response to resistive exercise. Journal of Sports Medicine and Physical Fitness, 33, 246 - 251.

Kraemer, R.R., J.L. Kilgore, G.R. Kraemer, and V.D. Castracane (1992).  Growth hormone, IGF-1, and testosterone responses to resistive exercise. Medicine and Science in Sports and Exercise, 24(12), 1346 - 1352.

I'll post abstracts when I have time or full articles if possible. Anything anyone else wants to contribute I wanna read. I know there's some interesting shit out there on the phisiological changes during over-reaching.

82
100 reps w/ bodyweight (on bar) for time

Blergh. I'm feeling sick just thinking about that.

sounds fun to me.. hah


It does but I'm totally not conditioned for that at all right now. I probably really would get Rhabo. 1 rep is normal. 3 reps is strength. 5 reps is high reps!

In b4 closing in on 1.5xBW clean now :)

83
100 reps w/ bodyweight (on bar) for time

Blergh. I'm feeling sick just thinking about that.

84
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 23, 2011, 11:25:40 pm »
the only problem with those, for me personally, would be that they would stretch out my quads too much before dunking etc.. i've done them before prior to sprints/dunks and it wrecks how my quads feel, it's odd.. for stuff before dunking/sprinting, i like the prone glute/prone rev hyper stuff..

that's my 2cents on that..

pC

Ja I found the best way were slow alternating lunges holding a hip flexor stretch for 5-10 seconds each time and then air squats holding onto something. Too much hip flexor streching or glute bridges totally killed my performance.

85
Nutrition & Supplementation / Re: N.O. Xplode
« on: March 23, 2011, 04:18:37 am »
i was thinking of using jack3d. would the 1,3 Dimethylamylamine mess up a high school athlete?

Hmmm good question. I don't know what kinda of rules the AAU have on stimulants but it's a banned substance in IOC/WADA. Personally I wouldn't touch the stuff. Not a big fan of stimulants.

86
Also tychever, I think you're missing the point. The point wasn't that 2x bodyweight squat was more impressive for a 200 pound man than it is for a 150 pound manlet, it was that manlets compare their relative strength to people of the same weight, even if they are much taller.

If that point isn't clear enough for you, I'll try explaining it again.

A 5'6 160 pound manlet squats 320 pounds. So that's 2x his bodyweight. A 6'2 160 pound man squats 240 pounds. That's 1.5x his bodyweight. For some crazy reason, the 5'6 manlet thinks he's superior to the 6'2 man purely for relative strength reasons. He should be happy that he has more muscle on him than the 6'2 man, but he's not because a 320 squat isn't impressive.

That's because the 6'2 160lb guy lifting 240lb needs to shut the fuck up and lift ~360lb at ~225lb giving an equal wilks score.

87
Manlet raggggeeeee

Give me a formula to use that apparently everyone uses already. I've never heard anyone use a bodyweight adjusted formula (whatever that even means). All I hear is manlets bragging about how they can bench 2x their bodyweight (thats why when manlets post strength videos, they'll put @160 pounds or whatever. Never seen someone of normal height do that) and thinking they are better than everyone else. But I guess manlets need something to be happy about.

Used at pretty much any competition:

Powerlifting
Wilks http://www.wimwam.nl/wilkscalculator.htm
Siff http://tsampa.org/training/scripts/siff/
Both can be used for totals or single lifts. Wilks
Malone-Meltzer to age adjust for junior and masters

Weightlifting
Sinclair
Sinclair-Malone-Meltzer

Wilks total is often used to compare a single lift anyway so you can use it for any exercise you want.

Blenderate, 6'1 250lb elite raw powerlifter posting his weight in a youtube title:
#Invalid YouTube Link#



Most major powerlifting competitions use weight classes, not a handicap formula. I'm not too sure about olympic lifting, but I'm assuming the olympics uses weight classes as well. Lamar Gant is in the Guiness Book of World records for deadlifting 5x his bodyweight. Sure it sounds impressive, but he's 5'1 123 pounds. No man of normal height would be able to deadlift 5x their bodyweight. Yet if Lamar Gant was 6 feet, with a proportionate amount of muscle (can't think of the words to use but I think you get me), his deadlift wouldn't be so impressive.

Yes they use weight classes. I'm kinda aware of this having come second in 94kg class at the national weightlifting championships, done a couple of novice level IPF events and been a spotter/load at a heap of them. Our club does IPF powerlifting as well as weightlifting.

You're missing the point. What this allows you to do is compare between weight classes:
IPF WR John Kuc 395kg deadlift @ 110kg is 3.6*BW gives 232.4575 wilks score
IPF WR Lamar Grant 300kg deadlift @ 60kg is 5.2*BW gives 264.399 wilks score

So Lamar Grant is still fucking awesome at deadlifting but John would only need to lift about 450kg to be comparatively as good rather than the 572 if you were to just go by lift/BW.

If for example you wanted to know how much at 6'1 245lbs you would have to lift to be as good as Lamar Grant there's your answer.

88
Manlet raggggeeeee

Give me a formula to use that apparently everyone uses already. I've never heard anyone use a bodyweight adjusted formula (whatever that even means). All I hear is manlets bragging about how they can bench 2x their bodyweight (thats why when manlets post strength videos, they'll put @160 pounds or whatever. Never seen someone of normal height do that) and thinking they are better than everyone else. But I guess manlets need something to be happy about.

Used at pretty much any competition:

Powerlifting
Wilks http://www.wimwam.nl/wilkscalculator.htm
Siff http://tsampa.org/training/scripts/siff/
Both can be used for totals or single lifts. Wilks
Malone-Meltzer to age adjust for junior and masters

Weightlifting
Sinclair
Sinclair-Malone-Meltzer

Wilks total is often used to compare a single lift anyway so you can use it for any exercise you want.

Blenderate, 6'1 250lb elite raw powerlifter posting his weight in a youtube title:
#Invalid YouTube Link#


89
I'm sick of manlets on youtube and forums posting their videos acting like they are so strong because they can bench/squat/deadlift a high number for their bodyweight. A 5'6 160 manlet is the equivalent of a 6'2 200 pound man, so stop comparing your relative strength to 6'2 160 pound men. Fawkin manlets

Like this phaggot

<a href="http://www.youtube.com/watch?v=3nvNVfVs670" target="_blank">http://www.youtube.com/watch?v=3nvNVfVs670</a>


I'm not impressed.

Then grow into a decent weight for your frame, quit bitching, and compare on a body weight adjusted formula like everyone else does.

90
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: March 07, 2011, 03:23:51 am »
Squat:
http://www.youtube.com/watch?v=8YNEpHvwF0s
3x5 150kg @ 88.8kg (only one set videoed, 170 single also on video at same weight)

Front Squat:
http://www.youtube.com/watch?v=iZ7-v9LsIkg
140kg @ 88.8kg (150 not on video)

Clean:
http://www.youtube.com/watch?v=m_cdoDu5SQo
120kg @ 87.6kg (125 not on video at 88.8kg)

Clean and Jerk:
http://www.youtube.com/watch?v=J6KSqqdbyAU
110kg @ 86.3kg (115 @ 88.8kg not on video)

Powerclean:
http://www.youtube.com/watch?v=hElP0magSNk
100kg @ 83.4kg (105kg @ 88.8kg not on video)

Snatch:
http://www.youtube.com/watch?v=J6KSqqdbyAU
90kg @ 86.3kg (95kg @ 88.8kg not on video)

Powersnatch:
85kg @ 84.3kg (90kg @ 88.8kg not on video)
http://www.youtube.com/watch?v=KG94rjdXM7M

I should video PRs more but I find it hard to fiddle with the camera and keep my focus on my lifts.

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