**Marcus's HIT Dungeon**

[Java Man]

Huh???? Wait that's Internet stuff, right?

Yeah sorry. Nerd alert!

[almostgone]

Yeah sorry. Nerd alert!

Nah, Java....a dumb@ss alert on my part, buddy!

[almostgone]

Just wanted to point out that the thread has gone past 18k posts.

[clarky.]

Huh???? Wait that's Internet stuff, right?

X2
I kid you not AG when i was reading that post i was like what the fvck is this all about i am a thick cvnt wben it comes to computer stuff just normal browsing for me that's it

[zempey]

Shoulder day today and it went well. Body weight is holding steady at 273 but I cooked about 4lbs of steak yesterday for dinner so I will be getting a ton of red meat calories in today for lunches. Lungs are still shot so I just took my time and tried to crush my shoulders, got the 100's up for dumbbell presses again, so might shoot for 105's next time. Had a great pump at the end, love the look after shoulders, body is shaping up and getting thicker, just wish that look stayed all day, lol. The antibiotics are messing with my guts a bit, 1700mg a day must be killing everything in my guts as well as the infection. I am taking a heavy probiotic once a day and will start a yogurt for afternoon snack. Arms tomorrow then rest on Sunday, will need it to try and recoup some energy.

[almostgone]

Just stocked up on more flank steak and chicken breasts. Working all weekend again, but will hit legs either tonight or tomorrow night depending on how well I rest today.
Started on the probiotics earlier this week, eating one of those Greek yogurts now before I scarf down breakfast, and then will lay out my next leg session. It helps me stay focused if I have a plan of attack before I go lift.

[APIs]

Rest periods as in the days off from the gym. Rest periods between sets should be kept to around 1min which I try and keep to but on legs I do struggle. Well done on your new approach and it sounds like your making gains. Your already a huge fuker my friend at 268lbs. What height are you?

Thanks Marcus. I'm 6 foot, but too heavy IMO. My frame carries it well, but the weight's just not good for my ankles & longevity in general. Plus, I'm not in my 20s/30s anymore. Well, maybe mentally...

[BG]

SUCKS I caught Kel and GGR's cold !!

Did a quick back Bi workout thurs:

Back
Hammer strength machine seated row, vert/horz grip
Bent overs
pull downs, inside/normal grip

Bi's
Preacher
Single arm cable side curls
Preacher single arm v-grip

Came home and was sick as crap. Skipped work today, sleeping eating hopping to train sat or sun.

[GirlyGymRat]

SUCKS I caught Kel and GGR's cold !! .

Oh I am so sorry for you. I still have a little drainage that won't go away!!!! Ugh!!!

[kelkel]

The antibiotics seemed to work for me BG. I waited to long and wish I would have taken them sooner.

[BG]

Maybe Ill just go some. Totally in my head and throat with a touch of a cough.

[zempey]

I just started mine yesterday, damn this strain is a tough one, can't remember the last time I was this sick.

[Back In Black]

SUCKS I caught Kel and GGR's cold !!.

Which one have you been Frenching?

[IronClydes]

How are your RBC's? I ask as bilerubin is a by-product of hemoglobin. Basically hemoglobin breaks down into bilerubin and it can elevate both that and ALT.

Just got my extensive blood test results back. How do these look guys? This one done 6 days after a 120mg TRT injection. No HcG , AI, or anything else.

[ghettoboyd]

I did make it to the gym today to do back...I had to not go so heavy because the shoveling of snow is really giving me unforgiving back pumps/pain..in fact the news reported that no one alive has experienced this much snow in a season and it isn't over yet, big storm sat then and other one coming tues....fuk me this is brutal...anyhow:

reverse grip pull downs
one arm rows
pull downs wide grip
machine rows

later on...

[Mp859]

I did make it to the gym today to do back...I had to not go so heavy because the shoveling of snow is really giving me unforgiving back pumps/pain..in fact the news reported that no one alive has experienced this much snow in a season and it isn't over yet, big storm sat then and other one coming tues....fuk me this is brutal...anyhow: reverse grip pull downs one arm rows pull downs wide grip machine rows later on...

I swear it's already spring here in northern CA

[ghettoboyd]

I swear it's already spring here in northern CA

you muther fu#*&%^ son of a bit&^ I hate you!!!!









just kidding......prick lol...

[Mp859]

you muther fu#*&%^ son of a bit&^ I hate you!!!! just kidding......prick lol...

Sorry I had to. We need rain but I'm not complaining

[zempey]

Why don't they come get our east coast rain, it is already frozen ready to be shipped. I used to live in Northern Cali, Modesto, damn I miss that weather. It was -23*C -7*F this morning went I left for the gym, it hurt my nose to breath.

[kelkel]

Just got my extensive blood test results back. How do these look guys? This one done 6 days after a 120mg TRT injection. No HcG, AI, or anything else.

PM them to me tduff.

[kelkel]

Which one have you been Frenching?

Don't be hating.

[IronClydes]

For some reason I can't upload the pdf through PM...a lot of tabs and icons are blank for me. Odd.

But, in the forum, I can upload. It is below.

Attachment 155378

If anyone else has thoughts let me know.

[Bio-Active]

For some reason I can't upload the pdf through PM...a lot of tabs and icons are blank for me. Odd.

But, in the forum, I can upload. It is below.

Attachment 155378

If anyone else has thoughts let me know.

Just at a quick look your hematocrit is high you need to donate blood. A double red blood cell donation would be good and your cholesterol is to high. How clean are you eating?

[IronClydes]

Just at a quick look your hematocrit is high you need to donate blood. A double red blood cell donation would be good and your cholesterol is to high. How clean are you eating?

Last time I donated blood they hit a nerve and put me out of lifting for weeks. That was several months ago. I swore I wouldn't return as that was my first return to donating blood since a similar bad experience when I was in the navy over 10 years ago. Bad track record with these people. What else works?

I eat very clean. Basically chicken, brown rice, almonds, broccoli are every meal at work and most at home. I do add in about 3-5 boiled eggs daily and sometimes shake egg whites with whey protein. You might find me sneaking a Clif bar are some other protein bar as a snack when desperate. Otherwise protein shakes and pre workouts. I did have a cheat meal of 7/8 pizza Saturday and my test was Tuesday....I try to cheat once a week to keep the metabolism from leveling off.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[Bio-Active]

Last time I donated blood they hit a nerve and put me out of lifting for weeks. That was several months ago. I swore I wouldn't return as that was my first return to donating blood since a similar bad experience when I was in the navy over 10 years ago. Bad track record with these people. What else works? I eat very clean. Basically chicken, brown rice, almonds, broccoli are every meal at work and most at home. I do add in about 3-5 boiled eggs daily and sometimes shake egg whites with whey protein. Otherwise protein shakes and pre workouts. I did have a cheat meal of 3/4 pizza Saturday and my test was Tuesday....I try to cheat once a week to keep the metabolism from leveling off. 225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

did you fast before those labs we're run? Your hematocrit is 52 if it gets up over 54 your blood is getting to thick and you risk blood clots the only other thing you can do is reduce the gear. It takes about 120 days for the RBC to start dropping though

[almostgone]

Maybe Ill just go some. Totally in my head and throat with a touch of a cough.

Hate to hear that, BG. Hope it will clear for you quickly.

[IronClydes]

I'm not on any gear and haven't been for nearly 4 months now. I'm actually on my lowest testosterone dosage for TRT to date. I fasted 12 hours from anything but water for the test. So, basically, get over it and go donate? lol

[almostgone]

Chest is relatively sore today even though my incline lifts were sub par yesterday. Hopefully, things will go better next time.

[Bio-Active]

I'm not on any gear and haven't been for nearly 4 months now. I'm actually on my lowest testosterone dosage for TRT to date. I fasted 12 hours from anything but water for the test. So, basically, get over it and go donate? lol

yes you need to donate. What's your current dose?

[almostgone]

I'm not on any gear and haven't been for nearly 4 months now. I'm actually on my lowest testosterone dosage for TRT to date. I fasted 12 hours from anything but water for the test. So, basically, get over it and go donate? lol

Regarding your HCT, I would.

[kelkel]

tduff your FT level sucks big time. Your E is low as it follows your T.
You need to address your chol like Bio mentioned. Take a look at an old thread on the subject and how I addressed some of my issues:

http://forums.steroid.com/hormone-re...xperiment.html

I think it's really important that you obtain an advanced lipo profile. Either VAP or an NMR. It will break down what type LDL particles you have and give you a much better assessment of risk factors.
No worries about AST as working out can elevate these levels. We have spoken regarding this I believe.
Man up, give blood ASAP. I'd do double reds at this time.

[IronClydes]

yes you need to donate. What's your current dose?

120 mg once weekly.

[IronClydes]

Regarding your HCT, I would.

Damn...

[IronClydes]

tduff your FT level sucks big time. Your E is low as it follows your T.
You need to address your chol like Bio mentioned. Take a look at an old thread on the subject and how I addressed some of my issues:

http://forums.steroid.com/hormone-re...xperiment.html

I think it's really important that you obtain an advanced lipo profile. Either VAP or an NMR. It will break down what type LDL particles you have and give you a much better assessment of risk factors.
No worries about AST as working out can elevate these levels. We have spoken regarding this I believe.
Man up, give blood ASAP. I'd do double reds at this time.

Could my chol be the result of my 7/8 pizza cheat meal 2 nights before this a.m. test? Can't see why my chol would be high, except, historically, it's always somewhat higher than normal.

What about my FT. How can I help that...it does suck. Damn. As I said before, I am planning a blast soon, once my TRT tests are completed from transferring. But, could this also be the result of not taking an AI?

As I mentioned earlier in forum, I eat about 4000 calories: 400 carbs, 120 fat, and 340 pro daily. I'm a pretty clean eater and just started supplementing 1200 NAC daily 3 days ago (after this test) to help with those enzymes.

I will look into local donations for a double red .....

[marcus300]

I would really appreciate if you would link/post the studies on this. I have been reading some on Mike's site but haven't seen that.
Anyway, when we're on the subject of Mike Mentzer, you read his books? I've been reading some articles only, but i want to start reading some of the books. You have a recomendation for a book to start with. I've seen many books by him or with his philosophy so its hard to decide. Some say start with the first, but already in the second book on HIT he claims something else(?) on some subjects. This is only what I've heard so dont take it too seriously.

And another thing, Mike claimed this in in article/book:
How is this even possible? Do you belive this Marcus?

You have to remember there are many styles of HIT, Menzter had one style and Dorian had another but the same principles apply regarding intensity, rest and also taking a set to true positive failure. If you have time read this article from Menzter's site makes really interesting reading but remember you adapt this type of training to your own style using the key principles.

I have great faith in HIT and if you can truly train HIT style you will see huge improvements.



Article

Sometimes potential newcomers to Mike Mentzer’s HEAVY DUTY™ high-intensity training inquire asking for referrals to studies conducted that support Mike’s teachings. The following article is quite substantial in answering this type of question, and the writers are certainly credible and qualified based upon their experience and education.

Mike claimed that his HEAVY DUTY™ training was, in essence, a scientific approach to training. Indeed, ‘The Science of Bodybuilding’ in Chapter 3 of HEAVY DUTY© (also known as HEAVY DUTY 1), outlines his key training principles. However, although at face value his approach certainly appears logical, it is difficult for most trainees to evaluate whether the scientific research on resistance training substantiates this claim. This is simply because most people do not have easy access to the (sometimes obscure) body of work examining this topic. This article, therefore, aims to explore the scientific literature on resistance training to put Mike’s theories to the test. In it, we will examine some of the key tenets of HEAVY DUTY™ to determine whether it truly does represent a scientific approach to bodybuilding. Though the article is not meant as a comprehensive review of the resistance training literature, or of Mike Mentzer’s views on every single aspect of resistance training*, we will summarize the key findings relating to the main tenets of the HEAVY DUTY™ approach.


* For a comprehensive explanation and discussion of Mike’s key training principles, see High Intensity Training the Mike Mentzer Way© (Mentzer & Little, 2003) and The Wisdom of Mike Mentzer© (Little & Sharkey, 2005)


Intensity and the Importance of Training to Momentary Muscular Failure:
Mike often focused in his writing on his principle of ‘intensity’, which he defined as the percentage of momentary muscular effort being exerted (see, for example, High Intensity Training the Mike Mentzer Way©, chapter 5). This in itself is controversial, as the term ‘intensity’ is often used in the literature to refer to load. For example, and typically, Willardson and Burkett (2008) and Fry (2004) point out that it is a common term for percentage of 1 repetition maximum (%1RM). This definition is problematic. For instance according to this definition, if one individual performs an exercise with a weight of 80% of 1RM, and performs one easy repetition with that weight, this person is training more ‘intensely’ than another individual who performs a hard set to momentary muscular failure with 79% of their 1RM. Clearly this is nonsensical; Mike’s definition of intensity seems much more logical as it refers to how the word ‘intensity’ is usually used in the exercise setting, i.e. to refer to the severity of the exercise. He argued that trainees should exercise to the point of failure, as this will ensure individuals make a sufficient inroad into the body’s reserve capacity to stimulate muscular adaptations:


A similar suggestion was made by Willardson (2008), who suggested that training to momentary muscular failure may provide greater stimulation to the higher threshold fast-twitch motor units which are capable of producing the greatest increases in strength and hypertrophy. Thus, training to momentary muscular failure is theoretically more beneficial simply because doing so would ensure recruitment of as many motor units and muscle fibres as possible. Unfortunately, few studies have directly addressed the concept of training to momentary muscular failure whilst accurately controlling for other variables such as load, volume and frequency. Those that have, however, have produced some interesting findings.

For example, Rodney et al. (1994) reported significantly greater gains (41.2% to 19.7%) in dynamic strength when training to muscular failure compared to sub-maximal sets of exercise. Similarly, Schott et al. (1995) reported significantly greater gains in isometric strength when training to failure compared to stopping the exercise short of failure (24.9kg to 14.3kg), and Drinkwater et al. (2005) reported significantly greater dynamic strength gains (9.5% to 5%), and also peak power for a bench press throw exercise when training to muscular failure compared to not training to failure (40.8W/10.6% to 25W/6.8%). Notably Folland et al. (2002) reported no significant difference in strength increase between a training time of around 7 minutes (to failure) and 25 minutes (not to failure), suggesting that the same strength gains could be achieved in approximately 30% of the time by training to momentary muscular failure. Overall, therefore, the evidence suggests that individuals should be encouraged to train to momentary muscular failure, as this appears to maximize muscle fibre recruitment and leads to greater improvements than sub-failure training.


Training Volume:
Mike argued that one set to failure per exercise was sufficient to trigger an adaptive response and that any more exercise would simply be wasted effort and possibly counterproductive in that it would increase the likelihood of overtraining:

The number of sets is one of the most controversial issues in resistance training, and one of the most well-researched. Reviews, such as those conducted by Carpinelli and Otto (1998) and Smith and Bruce-Low (2004), have concluded that one set per exercise produces optimal results. In the Carpinelli and Otto paper, they found that single sets produced optimal results in 33 studies out of the 35 they reviewed. In contrast, Peterson et al. (2004, 2005) also analyzed this issue and claimed that multiple sets were superior. However, their own data clearly did not support their conclusions as in fact there was no statistically significant difference between the effect sizes of the different training volumes (see Carpinelli’s excellent 2009 article for a discussion of this issue). Overall, therefore, the weight of evidence strongly supports the HEAVY DUTY™, one set to failure approach.

Training Frequency:
In contrast to many bodybuilding authorities, who suggest training up to six days per week (sometimes even twice per day), Mike argued in his revised HEAVY DUTY© (1993) book that bodybuilders should train no more than three times per week with each muscle group trained no more than once per week. Later, in HEAVY DUTY II: Mind and Body© (1996), Muscles In Minutes© (2000), and High Intensity Training the Mike Mentzer Way© (2003), he argued that even this routine would constitute overtraining for many people and advocated a training frequency of once every several days at the most, with those especially prone to overtraining advised to train every 5-7 days (and in some cases even less frequently) using primarily compound movements (a method he termed ‘consolidation training’). Some have argued that such training frequencies are not sufficient to induce optimal muscle gains. However, the scientific research appears to suggest otherwise. A plethora of research, reviewed by Carpinelli et al. (2004) and Smith and Bruce-Low (2004), suggests that there is little or no difference between training 1, 2 or 3 x/week for both trained and untrained persons. Though no research has been published to date examining the effectiveness of consolidation-type training (the second author of this paper is undertaking such a study at present), there are some interesting findings on the recovery period following intense resistance training which appear very supportive of the need for relatively infrequent training to ensure recovery. For example, Cleak and Eston (1992) considered maximal eccentric exercise of the biceps, reporting changes in relaxed joint angle and swelling between 24 and 96 hours. In fact, maximal isometric strength had not returned within the 96 hour period. Newham et al. (1987), also considering maximal eccentric biceps exercise, reported a 50% decrease in strength immediately after training, and only a recovery to 80% of that prior to training after 2 weeks!


Another recognized indicator of muscle damage is swelling as measured by magnetic resonance imaging. A study by Nosaka et al. (1996) with untrained persons reported enlargement of trained muscles from 1-day post training up to 23-days post training, further suggesting that adequate recovery from intense training sessions can take considerable time.


Other research has reported significantly elevated creatine kinase levels and rating of perceived muscle soreness at 96 hours post exercise, as well as significantly elevated resting metabolic rate 48 hours post exercise (Dolezal, et al., 2000). All this research seems to suggest that recovery from hard training takes days, and in some cases up to several weeks. Therefore, it is very important to allow adequate recovery time between workouts, and this might be several days or even longer depending on the individual. Indeed, Mike argued latterly that attempting to prescribe rigid guidelines for frequency of training was a mistake as individual needs varied so much in this regard, something borne out by the above studies, all of which found considerable inter-individual variability.


Repetition Duration:
Mike advocated that repetitions should be performed slowly and deliberately with the weight always under full control to maximise muscle tension. In Muscles in Minutes©, he advocated a duration of about four seconds on the positive (lifting) and the same on the negative (lowering) portion of the repetition on most exercises, with a two second pause in the fully contracted position. Comprehensive reviews of this topic (Bruce-Low & Smith, 2007; Carpinelli et al., 2004) have supported Mike’s claim that a relatively slow cadence can produce optimal gains in strength and hypertrophy, but that ‘super slow’ (10:4 to 10:10 cadence) training does not offer additional advantages (Mike held that conducting “super slow” training beyond his recommended cadence could actually hold back the bodybuilder’s progress, because he would get tired quicker). For example, Johnston (2005) considered force production in a case study, reporting little difference in forces generated or experienced where movement was performed at repetition durations that maintained muscular tension (including 10:10, 5:5, and 2:4 (concentric: eccentric). Nevertheless, when attempting to move the load explosively, forces increased by as much as 45% initially, but then decreased by 85% for most of the repetition. This is likely due to the excess force provided to overcome the inertia being so great that momentum carries the weight through the rest of the range of motion. Johnston suggested that explosive lifts would likely recruit fewer muscle fibres due to momentum and that the diminished recruitment through most of the range of motion would be less effective for enhancing muscle function. This has previously been reported by Hay et al. (1983) with arm curl exercises. A study by Tran, Docherty and Behm (2006) considered decrement in force production and rate of force development, noting significantly larger decreases following sets of 10 repetitions at a 5:5 repetition duration compared to 10 repetitions at 2:2, and 5 repetitions at 10:4 repetition durations. This larger decrease in force production suggests fatigue in a larger proportion of muscle fibres, potentially stimulating greater growth and strength/power gains. Also, Bruce-Low and Smith (2007) specifically considered the risk of injury from ballistic exercises, reporting some disturbing statistics suggesting that explosive lifting can cause injuries to the wrist, shoulder, elbow and lumbar regions. Overall, therefore, Mike’s recommendation of a relatively slow speed of movement during resistance exercise seems both efficacious and prudent according to the research findings.


The Importance of Genetics:
Mike strongly emphasized in his writings that not everyone could develop to the same degree, and that although everyone can improve with proper training, few people have the genetic predisposition to enable them to develop a Mr. Olympia physique. Indeed, he devoted whole chapters in HEAVY DUTY© and in High Intensity Training the Mike Mentzer Way© to this issue. This issue is often evaded in the bodybuilding magazines and books, and yet there is now a large body of evidence that various genes do indeed play a huge role in response to training. For example, myostatin [an “anti-growth” genotype, inhibiting muscular development] appears to be important, and research suggests the genetic variation in the IL-15RA (receptor-a gene) is a significant moderator of muscle mass in response to resistance training. Other genotypes include ciliary neurotrophic factor (CNTF), where the G/G and G/A genotypes have shown significantly greater muscular strength compared with the A/A homzygotes. There is also alpha-actinin-3 (ACTN3), where the R577X genotype is generally associated with muscle function, contractile properties and strength/power athletes and could modulate responsiveness to training. Stewart and Rittweger (2006) provide a comprehensive review of molecular regulators and genetic influences, and suggest that these genetic effects likely account for 80-90% (!) of the variation in muscular strength and cross-sectional area.


A very simple demonstration of the importance of genetics is shown by Van Etten et al.’s (1994) study. This reported significant increases in fat-free mass for a mesomorphic (muscular) group after 12 weeks of resistance training, where an ectomorphic (thin) group recorded no significant improvement having followed an identical training routine. Therefore, it appears that those who are naturally lean and muscular to start with, can gain strength and size to a much greater degree than naturally ‘skinny’ individuals. So, as Mike often emphasised, genetics are a key factor in bodybuilding success. As Arthur Jones once said on this topic, you simply can’t make a silk purse out of a sow’s ear. However, as noted above, everyone can improve on their existing condition with proper training, and a great deal of exercise science research suggests that HEAVY DUTY™ is an effective way for individuals to maximize whatever potential they do have.


References:
Bruce-Low S, Smith D. Explosive exercise in sports training: a critical review. J Exerc Physiol 2007; 10: 21-33.
Carpinelli R. Challenging the American College of Sports Medicine 2009 position stand on resistance training. Medicina Sportiva 2009; 13: 131-7.
Carpinelli RN, Otto RM. Strength training: single versus multiple sets. Sports Med 1998; 26: 73-84.
Carpinelli R, Otto RM, Winett RA. A critical analysis of the ACSM position stand on resistance training: insufficient evidence to support recommended training protocols. J Exerc Physiol 2004; 7: 1-60.
Cleak, M. J., and Eston, R. G. Muscle soreness, swelling, stiffness and strength loss after intense eccentric exercise. Br J Sports Med 1992; 26: 267-272.
Dolezal, B. A., Potteiger, J. A., Jacobsen, D. J., and Benedict, S. H. Muscle dame and resting metabolic rate after acute resistance exercise with an eccentric overload. Med Sci Sports Exerc 2000; 32(7): 1202-1207.
Drinkwater EJ, Lawton RP, Lindsell RP, et al. Training leading to repetition failure enhances bench press strength increases in elite junior athletes. J Strength Cond Res 2005; 19: 382-8.
Folland JP, Irish CS, Roberts JC, et al. Fatigue is not a necessary stimulus for strength gains during resistance training. Br J Sports Med 2002; 36: 370-4.
Fry AC. The role of resistance exercise intensity on muscle fibre adaptations. Sports Med 2004; 34: 663-79.
Hay JG, Andrews JG, Vaughan CL. Effects of lifting rate on elbow torques exerted during arm curl exercises. Med Sci Sports Exerc 1983; 15: 63-71.
Johnston BD. Moving too rapidly in strength training will unload muscles and limit full range strength development adaptation: a case study. J Exerc Physiol 2005; 8: 36-45.
Little J, Sharkey J. The Wisdom of Mike Mentzer©. New York: McGraw Hill 2005.
Mentzer M. Heavy Duty© (rev. ed.). Redondo Beach, CA: Mentzer-Sharkey Enterprises 1993.
Mentzer M. Heavy Duty II: Mind and Body©. Redondo Beach, CA: Mentzer-Sharkey Enterprises 1996.
Mentzer, M. Muscles in Minutes©. Redondo Beach, CA: Mentzer-Sharkey Enterprises 2002.
Mentzer M, Little J. High-intensity Training the Mike Mentzer Way© , Chicago: Contemporary Books 2003.
Newham, D. J., Jones, D. A., and Clarkson, P. M. Repeated high-force eccentric exercise: effects on muscle pain and damage. Journal of Applied Physiology 1987; 63(4): 1381-1386
Nosaka, K., Clarkson, P. M. Changes of inflammation after eccentric exercise of the elbow flexors. Med Sci Sports Exerc 1996; 28 (8): 953-961.
Otto RM, Carpinelli RN. A critical analysis of the single versus multiple set debate. J Exerc Physiol 2006; 9: 32-57.
Rhea MR, Alvar BA, Burkett LN. Single versus multiple sets for strength: a meta-analysis to address the controversy. Res Q Exercise Sport 2002; 73: 485-8.
Rhea MR, Alvar BA, Burkett N, et al. A meta-analysis to determine the dose response relationship for strength development. Med Sci Sports Exerc 2003; 35: 456.
Rodney KJ, Herbert RD, Balnave RJ. Fatigue contributes to the strength training stimulus. Med Sci Sports Exerc 1994; 26: 1160-4.
Schott J, McCully K, Rutherford OM. The role of metabolites in strength training: Short versus long isometric contractions. Eur J Appl Physiol 1995; 71: 337-41.
Smith D, Bruce-Low S. Strength training and the work of Arthur Jones. J Exerc Physiol 2004; 7: 52-68.
Stewart CEH, Rittweger J. Adaptive processes in skeletal muscle: Molecular regulators and genetic influences. J Musculoskelet Neuronal Interact 2006; 6: 73-86.
Tran QT, Docherty D, Behm D. The effects of varying time under tension and volume load on acute neuromuscular responses. Eur J Appl Physiol 2006; 98: 402-10.
Van Etten LMLA, Verstappen FTJ, Westerterp KR. Effect of body build on weight-training-induced adaptations in body composition and muscular strength. Med Sci Sports Exerc 1994; 26: 515-21.
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Willardson JM, Burkett LN. The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res 2008; 22:146-52.

[AllKindsOGains]

Rib cage by in this moment. Such a good song.

[almostgone]

Could my chol be the result of my 7/8 pizza cheat meal 2 nights before this a.m. test? Can't see why my chol would be high, except, historically, it's always somewhat higher than normal.

What about my FT. How can I help that...it does suck. Damn. As I said before, I am planning a blast soon, once my TRT tests are completed from transferring. But, could this also be the result of not taking an AI?

As I mentioned earlier in forum, I eat about 4000 calories: 400 carbs, 120 fat, and 340 pro daily. I'm a pretty clean eater and just started supplementing 1200 NAC daily 3 days ago (after this test) to help with those enzymes.

I will look into local donations for a double red .....

The blood bank here asks that you make an appointment prior to a double RBC donation, but they don't require an appointment. I've walked in to do a whole blood donation and at the last minute went with the double RBC. It may be save you a bit of time if you call prior to going and ask them?
It's no big deal though. You will probably have a great experience and walk out feeling better than when you got there.

[Dpyle]

The blood bank here asks that you make an appointment prior to a double RBC donation, but they don't require an appointment. I've walked in to do a whole blood donation and at the last minute went with the double RBC. It may be save you a bit of time if you call prior to going and ask them?
It's no big deal though. You will probably have a great experience and walk out feeling better than when you got there.

I try to donate regularly, but haven't in a while due to moving to second shift. I was asked to do a double red donation last time I went, and said yes, but I'm not a very vascular person and apparently I have small veins. They wouldn't do a double red for fears of the return feed into my vein.

[almostgone]

I try to donate regularly, but haven't in a while due to moving to second shift. I was asked to do a double red donation last time I went, and said yes, but I'm not a very vascular person and apparently I have small veins. They wouldn't do a double red for fears of the return feed into my vein.

Hmm, I have the small veins/ minimum vasularity problem to a degree myself. My mother had spider webs for veins and I believe I may have inherited that to somewhat.

[IronClydes]

The blood bank here asks that you make an appointment prior to a double RBC donation, but they don't require an appointment. I've walked in to do a whole blood donation and at the last minute went with the double RBC. It may be save you a bit of time if you call prior to going and ask them? It's no big deal though. You will probably have a great experience and walk out feeling better than when you got there.

Lol I hope so. Thanks AG.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.