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Sure did. The movie was about a guy with a mullet who couldn't smile. Probably because he had a mullet. Two and a half hours later, he ends up stuck in a big, black, rubber suit with a big black rubber mask, breathing real real heavy. I think it was a porno. cheers, Jules

Really complicated but 100% true: One of the HIT Jedi took you under as padwan and helped you reach knighthood. But, as HIT Jedi are want to do, they limited you with their dogme and talk of "only those who have above-average metachloreans can become master." Pish. They claim oneness...

I posted a Word document with everything decently formatted over in Customizing. It even has a table of contents. (I should have been paid for that part. Bloody hell ) It's mostly the same as the contents in the thread. I added some text here and there to smooth over transitions. There is an...

Okay. Version 1 of the Pimp My Hst file. For now, it's a Microsoft Word document. If anybody knows how to turn this into a PDF or convert into a E-book, please help. My hand is cramping. Word's stylee thingie is terrible!! It took me 2 hours to build that stupid, stupid Table of Contents. The...

Yeah, an example of said scheme is in the Cluster section of the Customizing thread. Again, I'm not saying at this point whether it has a tangible advantage over regular volume/clustering. But if it did, holy crap . . . cheers, Jules

It's a less intense version of the Gironda scheme. Then as you go heavier, it eventually devolves into 20-rep-ish, then a rest-pause style scheme. Again, not as intense but it seems to generate DOMS out of proportion to the actual # of reps. cheers, Jules

I'm wary with many rep speed studies because they've used isokinetic dynamometers.  But, yes, a 180-degrees/s spin should hitch the reflex.   Yeah, that's the direction I'm going with this point.  Basically I'm using a combination of cluster minisets and low-level density training a la Gironda...

In the beginning (DOMS), man has (DOMS) sought to get bigger by lifting heavy (DOMS) things whilst the women (DOMS)folk tended to the clan . . . What is bodybuilding? (DOMS) What is growth? (DOMS) What causes growth? (DOMS) Nobody knows . . . What is growth? What (DOMS) causes bodybuilding...

Natch. The whole thread (sans discussion) only turns out to be 57 pages. Maybe I should tack on Vince Basile's DOMS manifesto at the end! ;) :D I can see where I'll want to add some extra material in order to smoothen out the transitions. Ebook coming out soon. Anybody have a site where I can...

Oh my God. I just tried to put the first 3 pages into a Word document. Even clearing out the discussion-oriented stuff, it still came out to 44 pages. It's bigger than the Cycle for Pennies document on my laptop! I'm putting something together right now. The first pages and a half of the...

Ah I misunderstood.  I assumed you meant, holding it for 10-15 seconds at the end of the movement.   1/2 --> 1 second up, 2 seconds down.  You can do 2/4 or slower if you wish.  That would be a total of 60 seconds in this position. The movement is facilitated by the arms, which provides the...

I would just do 10 reps or so with a 1/2 cadence. None of the static hold stuff. (It's too painful. ;) ) The Vacuum is good to do once or twice a week or so. It's more about developing strength with this muscle, so that you can protect your lower back. By flexing this muscle while doing your...

This topic is really interesting to me right now, because I'm experimenting with using a combination of clustering and (declining, as opposed to escalating) density training as a strain optimization technique. Basically, you use the cluster miniset as your minimal TTI to elicit p38 signaling...

The Dt/dt conclusions seem to corroborate with the conclusion rep speed doesn't really contribute to eccentric contractions, besides that of influencing the TTI through a stretch. Ahh, that was what I'm interested in . . . Can this be interpreted as saying, create your significant mechanical...

I'm kinda thinking about cleaning up the "main" posts on there, cleaning up the grammar and explanations. Or providing a link-ish "Index" to locate what you want quickly. But it seems a bit vain, I guess; besides, I'm lazy. :D cheers, Jules

More or less, the vacuum has been substituted with medicine ball and general core/stability training. People who practice Pilates -- they usually flex the transversus abdominus while exhaling and performing the movements -- do a lower-intensity variation of the vacuum. Very little in...

I'm probably misreading this, but are you saying that over a period of time, multiple pathways (IGF signalling vs, say, MAPerk1/2) are blocking/competing with each other for optimal signaling? cheers, Jules

No, not really. I cluster my negatives, and I let the rep cadence devolve to 1 second or so when the weight gets extremely, extremely heavy. In theory, yes. But, as you approach 110-120% of 1RM (especially on pulling movements), the neural drive is still pretty high. It's just heavy. :) This...

No, not really. I cluster my negatives, and I let the rep cadence devolve to 1 second or so when the weight gets extremely, extremely heavy. In theory, yes. But, as you approach 110-120% of 1RM (especially on pulling movements), the neural drive is still pretty high. It's just heavy. :) This...

Abs Specialization This is sort of a retread of earlier abs posts. But I wanted to collate everything into a proper post, so that people can easily pick this topic out. Everybody has their own spin on abs. If you're interested in this unique approach, continue reading. I'm not a big fan of...