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In other words, forget about the windmill type workouts you still see a lot of these days in the gyms:

There are rep calculators on line and you can guesstimate them as well. However, as you are starting after after 10+ years, I would take the extra day and determine them without guesswork. Feldenkrais/Somatics should not interfere with SD.

I believe that rats were used because of the way the muscles were stimulated. Even the rats were anesthetized.

If it is obvious that squats alone are not working, you need to add more variety. You quads may be limited by the antagonist muscles. Add in various forms of deadlifts.

Good point and one I often have wondered about as I grew ancient.

I agree, it is a murky area. I believe that the blood results were compared to before training and then at various times up to the 48 hour period afterwards. So that each person would have his own personalized normal starting point as opposed to a lump sum group range for the total population.

Jester, according to the summary, the actual damage was measured by blood levels of free and total testosterone, cortisol, c-reactive protein and creatine kinase. I can pull the full study if you would like more detail. It did not do any cross-section of muscle fibers as it was not measuring...

After a strength training workout, we experience a temporary reduction in the ability to produce force. This reduction in force is caused by 3 factors: central nervous system (CNS) fatigue, peripheral fatigue (linked to metabolite accumulation), and muscle damage. Only the effects of muscle...

This one? :rolleyes:

Try chocolate covered strawberries. Or maybe M&M pills. Or chocolate covered nuts and raisins. :rolleyes:

Me too. The older you get, the more noticeable it is.

Are you a politician??? :D

Simon, that is indeed the unknown and differs individually. Science, at least for today, can only take you so far. The rest is still trial and error which then changes over time. Luke, Good question. I generally consider one to be advanced with 5 or more years of consistent, well thought out...

Muscle growth happens after strength training because of transient increases in muscle protein synthesis rates after a workout. These transient increases seem to last 24 – 48 hours, although we do not yet have a good understanding of the exact way in rates increase and then decrease again, and...

Yes, me. But mostly using a regular hyper extension and because of spinal stenosis. Both exercises puts a lot of strain on the spinal column and can cause disc erosion, esp in the lumbar region, over time thru friction. Regular deadlifts are typically a much safer alternative.

As to the exercise, okay as long as you have a young, orthopedically sound back. Otherwise can be injurious. As to the machine, a lot of $ for little gain over jerry rigging something.

A lot of people are jumping on Blade's bandwagon without giving him the credit due. Charles Staley was the latest one in T Nation.

Hmmmmmmmmmm, sounds like Myo Rep theory to me.