Saturday 3 November 2012

[Supertraining] Digest Number 4623

3 New Messages

Digest #4623
1a
Re: Questionnaire by "Mariana Abeid-McDougall" achieverfitness
2a
Slow twitch hypertrophy. by "JRTELLE@AOL.COM"
2b
Re: Slow twitch hypertrophy. by "Giovanni Ciriani" gciriani

Messages

Fri Nov 2, 2012 10:48 am (PDT) . Posted by:

"Mariana Abeid-McDougall" achieverfitness

Hi guys,

It is not possible to attach files to the mailing list itself. It is
possible to upload files to the group, but they are only accessible by
logging in to the group at the yahoo page itself. Sebastian can do this or
send the questionnaire individually to those interested.

Thanks and have a great day,

--
*Mariana Abeid-McDougall, BPHE, BA, BEd, CPT, CK*
Owner, Personal Trainer
*Achiever Fitness*
613-453-9470
928 Killarney Crescent
Kingston, ON K7M 8E1 CANADA
www.achieverfitness.com

[Non-text portions of this message have been removed]

Fri Nov 2, 2012 10:49 am (PDT) . Posted by:

"JRTELLE@AOL.COM"

Greetings all.

I received this message from an obviously experienced trainer.

Jerry:

Iread in the summer issue of MILO that you determined that a Type 1 slow twitchmuscle fiber required a time under tension of 90 to 240 seconds to fatigue thatparticular fiber. From that I deduce that since a muscle--say a leg or ashoulder one isn't one-hundred percent fast or slow twitch, to adequatelyfatigue and build that muscle both types of fibers need to be exercised. Ifthis is so, then I can only see a couple of possibilities to attack the slowtwitch; lighter weight and higher reps or super slow reps. Withsuper slow in order to reach the 90 second threshold would probably necessitatea lower weight as well. Am I barking up the wrong tree? If not, what are yoursuggestions for incorporating fatiguing both types of fibers in a singleworkout?

Ithank you for your time and effort in responding to this request.

I responded.

Right tree, rightbark -- maybe,

I havephilosophically fought with these slow twitchers forever. At one point I wasdoing drop sets starting with a IIb weight, then 2 - IIa drop sets, then superslow up - two 120+ seconds. SEEMED to work. This I termed "top down" training!Recent research seems to indicate that exertion should last 50 - 55 seconds(for type II's???) then cessation!

The type onestheoretically via the "size" principle are worked the entire 55seconds also which is a pretty good stimulation -- maybe?

Another that Ithink maybe better is to work the type II's on one day and 3 days later theI's. The ones protocol being starting with a 30% of 1 RM Slow moes at 4(to8)2(or more)40. that's 4240 or 4 down 2 at the isometric bottom getting a superstretch - 4 up - 0 at top isometric position. Here is 1 protocol:

1. 6240 to failure
2. thenimmediately after failure 40X+0 the X+ being an explosive positive up and 4down and no stop at bottom. The fascinating thing being the explosive strengthleft after total slow moe failure. Should be able to get 2 maybe 3 xtra reps -very painful.
3. 1 drop set ofsame protocol.
This should getyou to 90+ seconds which may be good enough? I have done drops to very lowloads -- so low that failure could not be attained - it would seem at these lowloads certain slow (or fast fibers) rest then contribute as the others nowrest??

This I termed "bottomup" training.

And finally I havetried Eccentric sets and drops to near total fiber failure at very low loads-- a very taxingtraining protocol which should be gradually built up to.

I, somewhere, haveresearch on this matter which will try to find and send!

Thanx for thequestion. It always helps me to write out my current beliefs as it clarifiessame and most often leads to new ideas.

I should have added. When concentric failure is reached do slow moe bottom of movement -- end of eccentric, isometric, start of concentric partials. Fiber tension is always greatest there (think tension-force phenomenon), lasts the longest as fatigue accumulates(my research and highly respected researchers Komi and Hakkinen from Finland) and is a great highest possible tension set extender not wasting valuable mental energy on uselessly low, detrimental or non existent fiber tensions attempting full ROM movements. Do partials to complete failure that is less and less movement to zero -- but not max intensity (totally psyched out -- competition effort)!

Jerry

Any remarks? -- Negative remarks welcomed!

Jerry Telle
lakewood CO USA

[Non-text portions of this message have been removed]

Fri Nov 2, 2012 11:52 am (PDT) . Posted by:

"Giovanni Ciriani" gciriani

I do not understand the concept of fatigueing a fiber to train it. Mt
understanding is that fibers adapt (train) because there is microdamage,
which probably can happen even without fatigue to occur. In addition I
thought that 100% type I fibers would be able to produce a certain force ad
infinitum, such as postural fibers. If that was not the case then one
would slump down on a desk after a few minutes because the muscles of the
back were fatigued.

Giovanni Ciriani - West Hartford, CT - USA

On Sat, Oct 27, 2012 at 2:02 AM, <JRTELLE@aol.com> wrote:

> **
>
>
> Greetings all.
>
> I received this message from an obviously experienced trainer.
>
> Jerry:
>
> Iread in the summer issue of MILO that you determined that a Type 1 slow
> twitchmuscle fiber required a time under tension of 90 to 240 seconds to
> fatigue thatparticular fiber. From that I deduce that since a muscle--say a
> leg or ashoulder one isn't one-hundred percent fast or slow twitch, to
> adequatelyfatigue and build that muscle both types of fibers need to be
> exercised. Ifthis is so, then I can only see a couple of possibilities to
> attack the slowtwitch; lighter weight and higher reps or super slow reps.
> Withsuper slow in order to reach the 90 second threshold would probably
> necessitatea lower weight as well. Am I barking up the wrong tree? If not,
> what are yoursuggestions for incorporating fatiguing both types of fibers
> in a singleworkout?
>
> Ithank you for your time and effort in responding to this request.
>
> I responded.
>
> Right tree, rightbark -- maybe,
>
> I havephilosophically fought with these slow twitchers forever. At one
> point I wasdoing drop sets starting with a IIb weight, then 2 - IIa drop
> sets, then superslow up - two 120+ seconds. SEEMED to work. This I termed
> �top down� training!Recent research seems to indicate that exertion should
> last 50 - 55 seconds(for type II's???) then cessation!
>
> The type onestheoretically via the "size" principle are worked the entire
> 55seconds also which is a pretty good stimulation -- maybe?
>
> Another that Ithink maybe better is to work the type II's on one day and 3
> days later theI's. The ones protocol being starting with a 30% of 1 RM Slow
> moes at 4(to8)2(or more)40. that's 4240 or 4 down 2 at the isometric bottom
> getting a superstretch - 4 up - 0 at top isometric position. Here is 1
> protocol:
>
> 1. 6240 to failure
> 2. thenimmediately after failure 40X+0 the X+ being an explosive positive
> up and 4down and no stop at bottom. The fascinating thing being the
> explosive strengthleft after total slow moe failure. Should be able to get
> 2 maybe 3 xtra reps -very painful.
> 3. 1 drop set ofsame protocol.
> This should getyou to 90+ seconds which may be good enough? I have done
> drops to very lowloads -- so low that failure could not be attained - it
> would seem at these lowloads certain slow (or fast fibers) rest then
> contribute as the others nowrest??
>
> This I termed �bottomup� training.
>
> And finally I havetried Eccentric sets and drops to near total fiber
> failure at very low loads-- a very taxingtraining protocol which should be
> gradually built up to.
>
> I, somewhere, haveresearch on this matter which will try to find and send!
>
> Thanx for thequestion. It always helps me to write out my current beliefs
> as it clarifiessame and most often leads to new ideas.
>
> I should have added. When concentric failure is reached do slow moe bottom
> of movement -- end of eccentric, isometric, start of concentric partials.
> Fiber tension is always greatest there (think tension-force phenomenon),
> lasts the longest as fatigue accumulates(my research and highly respected
> researchers Komi and Hakkinen from Finland) and is a great highest possible
> tension set extender not wasting valuable mental energy on uselessly low,
> detrimental or non existent fiber tensions attempting full ROM movements.
> Do partials to complete failure that is less and less movement to zero --
> but not max intensity (totally psyched out -- competition effort)!
>
> Jerry
>
> Any remarks? -- Negative remarks welcomed!
>
> Jerry Telle
> lakewood CO USA
>
> [Non-text portions of this message have been removed]
>
>
>

[Non-text portions of this message have been removed]

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Thursday 1 November 2012

[marriagerestoration] Things Can Suddenly Change!! Nov. 1, 2012 - Doreen;s Daily Delights

 

Things Can Suddenly Change!!

Acts 2:2 And suddenly there came a sound from heaven as of a rushing
mighty wind, and it filled all the house where they were sitting. And
there appeared unto them cloven tongues like as of fire, and it sat
upon each of them.

Even while many of you have been praying and seeking the Lord for a
change in your situation, do you sometimes feel as if victory is
passing you by? Have you been praying for a breakthrough and sometimes
wonders why the answer has not come yet?

Be encouraged your prayers are heard and God is working in your
situation even though you don't know all the details. Your situation
can change suddenly, quickly and without warning. God is able to
suddenly change a heart. God is able to suddenly remove scales from eyes.

But before God moves on your behalf suddenly, you must wait patiently
without complaining. Acts 1 tells us that the disciples had to wait
in the upper room for the promised outpouring of the Holy Spirit.
Jesus commanded them to wait until they received the power of the Spirit.

It is very important to pray and to wait upon the Lord for the answer,
because suddenly it will come. Many will grow impatient by helping
God, doing things on their own to change their situation. But unless
God directs those efforts, they won't work. We honor God by waiting,
refusing to move without Him, to be steadfast, not being swayed by
what we see or hear. Be steadfast, immovable. Walk by faith and not by
sight, because suddenly this will happen. Suddenly God will move on
your behalf.

Please consider giving a love offering today to support this ministy.

You are all in my daily prayers.

Be encouraged
Pastor Doreen

2778 NW 193 Terr. Miami Gardens, FL 33056

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Yahoo Site: www.marriagerestorationministries@yahoogroups.com

Website: http://marriagerestorationministries.org/

Email address: marriagerestoration@msn.com

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Wednesday 31 October 2012

[marriagerestoration] Remain Steadfast!! Oct. 30, 2012 - Doree's Daily Delights

 

Remain Steadfast!

"Whom (the devil) resist steadfast in the faith..." (1 Pet. 5:8).

You are to resist the devil by remaining steadfast (firm, persistent,
immovable, determined, committed, faithful) IN SPITE OF ALL THE
NEGATIVES YOU MAY BE SEEING AND HEARING!

The enemy cannot devour you as long as you are walking by faith. Therefore, it can be concluded that the enemy is aware when you are walking by faith and not by sight. Be advised that the devil knows. He listens first to your testimony.

I have received numerous emails from standers who would constantly
complain that their marriage WILL NEVER be restored; he/she is not
coming back, the ow is pregnant by my husband; I think they are
getting married, therefore my marriage is over; he is dating my
girlfriend; I am sure he is going to file for a divorce, and things
of that nature.

WE NEED NOT SAY NEGATIVE THINGS ABOUT OUR SPOUSE OR OUR MARRIAGE! In spite of what you may have been told when you were a child, words CAN hurt. The devil listens to every word that comes out of our mouth and can use these words against us. Therefore, we need to speak life into our marriage. There is life and death in the power of the tongue.

According to your testimony, you can speak life in your marriage as
well as death.

Remember, Revelation 12:11 says that we overcome the devil "by the
blood of the Lamb and by the word of..." your testimony. The devil
listens for the 'words' of your testimony and any opening that you
give him.

Let's remain steadfast today in spite of the negative things we may
see or hear. Let's speak life into our marriage. The enemy is
listening to every word we speak.

As such, we need to remain steadfast, immovable, unshaken, persistent,
determined, firm, committed, and faithful to our task. Let us not be
unstable.

God has already seen your marriage healed and restored. We need
to hold fast and believe and have faith that marriages will be
healed and restored in spite of the many trials that are facing us.
I ask you again, is anything too hard for God?

Be encouraged

Pastor Doreen
2778 NW 193 Terr. Miami, FL 33056

Please prayerfully consider supporting this ministry by planting a
financial seed so we can continue to help the hurting. Remember, God
is no man's debtor. In order to reap, we must sow. May God bless
you.

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Recent Activity:
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Telephone Counseling: Licensed Marriage Counselor. In addition to daily encouragement, I also offer telephone counseling in order to help support the Ministry. I do not charge a fee, but a donation to the Ministry would be appreciated.

Yahoo Site: www.marriagerestorationministries@yahoogroups.com

Website: http://marriagerestorationministries.org/

Email address: marriagerestoration@msn.com

All Rights Reserved.  No part of Doreen's Daily Delights may be republished or reprinted on other Websites without her permission.
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Tuesday 30 October 2012

[30DayGourmetFreezerCooking] October 2012 Chewin' the News from Carol

 

 

October 2012 - My Mini Cooking Sessions!

by Carol Santee


To read the complete newsletter on our website, click here.

If the links in this newsletter don't work, please see the "NOTE:" at the bottom.

 

In This Issue:


A WEEK IN THE KITCHEN WITH CAROL

FACEBOOK RECAP

BONUS RECIPES

CLOSING COMMENTS FROM CAROL

 

A Week in the Kitchen with Carol


Hello fellow freezer cooks! How has your time in the kitchen been this past month? I have had several small cooking days due to some sales that I encountered at the grocery store this past month. Do any of you cook based on what's on sale?

 

Here are some examples of my sale based small cooking sessions:

The first sale item I encountered was roasts that were buy one get one free. I also had a coupon for $2.00 off meat if I purchased $10.00. I purchased some ground chicken which was basically free because of the coupon. They also had tortellini on clearance. From this shopping trip I ended up making:

 

1 recipe of Italian Wedding Soup

1 recipe of Delicious Pot Roast (from the Members area)

1 recipe of Slow Cooker Beef Stroganoff

1 recipe of Overnight Soup (from the Freezer Lunches to Go ebook)

1 recipe of Basil Tortellini Soup

 

The next week I found chicken for $1.66 a pound. I bought 10 pounds. They also had whole pork loins for 1.88 a pound. I had the butcher slice it into pork chops for me. Most of the chicken is in the freezer until we decide what winter recipes we want to make. I made:

 

3 recipes of Garlic Lime Chicken.

3 recipes of Sweet Apple Pork Chops (from the Slow Cooker Freezer Favorites ebook),

Seasoned 2 meals of chops with Caribbean Citrus Seasoning for Mango Lime Pork Chops (from the Notes section of our Facebook page)

2 recipes of Choppy Rice Bake (from the Members area).

 

Finally just last week I found Sweet Italian Turkey Sausage on sale. It was only $1.50 for a 19 ounce package. Eggs were $1.00 a dozen. Cottage Cheese was $1.66 for a 16 ounce container. There was also a great produce sale. Colored peppers were .50 each. Spinach was $1.00 a bag. I made:

 

2 recipes of Vegetable Frittata (from the Big Book of Freezer Cooking)

2 recipes of Chicken Cacciatore

2 recipes of Turkey Sausage Pasta Toss

2 recipes of Tuscan White Bean Soup (from the Big Book of Freezer Cooking)

2 recipes of Spinach Lasagna (from the Big Book of Freezer Cooking)

 

Wow! What great sales this month! While I didn't have a BIG cooking day I still ended up making 25 meals during the course of the month. That is why this system is so great! You can customize it to meet the needs and schedule of you and your family.

 

Recipe tip:

You can speed up the process of making the Wedding Soup by partially baking the meatballs before adding them to the slow cooker. Cook them for about 15 minutes at 350 degrees. This will take off about 2 hours of cooking time so you can free up your slow cooker for another recipe.

 

FACEBOOK RECAP


I received several emails from some of you who are not on Facebook and who have not been able to access some of the extra recipes that we have posted there for you to try. Here's two of my favorite recipes I have posted in the Notes section. I am still working on freezing directions but they are great recipes to try!

Cashew Chicken Stir-Fry

serves 4

1/2 C. low sodium chicken broth

2 T. teriyaki sauce

1 T. cornstarch

4 t. sesame oil, divided

1 pound boneless, skinless chicken breast cut into 2-inch strips

1-1/2 C. fresh broccoli florets

1/2 C. sliced onion

1 C. snow peas

1/2 C. roasted cashews

1/2 t. minced garlic

2 green onions, thinly sliced

3 C. cooked brown rice (or white if you prefer)

In a small bowl combine the broth, teriyaki sauce, and cornstarch. Set aside.

In a wok or large frying pan heat 2 t. of the sesame oil over medium high heat. Add chicken to the pan. Stir-fry for 3 minutes or until no longer pink. Remove chicken from the pan using a slotted spoon and set aside.

Add remaining 2 t. oil to the pan. Add the broccoli florets. Stir-fry for 2 minutes. Add the onion, snow peas, cashews, and garlic. Stir-fry for 3 minutes or until snow peas are crisp tender. Add chicken back to pan.

Push the vegetables and chicken to the sides of the pan making a well in the center. Stir the broth mixture and pour into the center of the pan. Bring to a boil. Reduce heat and coat chicken and vegetables with the sauce. Cook another 2 minutes or until the sauce is clear and the chicken is hot.

Serve over rice with green onions sprinkled on top.

Southwestern Black Bean Salad

serves 4

15 oz. canned black beans, drained and rinsed

1-1/2 C. grilled or frozen corn (if frozen, thaw)

1 C. diced tomato

1/4 C. diced red or sweet onion

1/4 C. diced red bell pepper

2 T. lime juice

2 T. olive oil

1 T. finely chopped cilantro

salt and pepper

Combine beans, corn, tomato, onion, pepper, lime juice, oil, and cilantro. Stir to combine. Add salt and pepper to taste. Marinate in the refrigerator at least 30 minutes before serving.

Comments - I serve it on a bed of lettuce with grilled chicken. You can also serve it with chicken quesadillas.

 

BONUS RECIPES


Here's two new recipes using pumpkin or apples that are perfect for the month of October. They are also great to have in the freezer if you are hosting overnight guests for Thanksgiving or Christmas. Enjoy!

Glorious Morning Muffins

These muffins are great straight out of the oven. You'll have a hard time keeping them around long enough to make it to the freezer! They are super moist and have lots of flavor!

Pumpkin Pancakes

Our family has always loved pancakes and having them in the freezer for weekday morning breakfast is so convenient. You can also make these pancakes with cooked sweet potatoes instead of pumpkin. Substitute 1-1/2 cups of mashed sweet potatoes for the 15 ounces of canned pumpkin. It's a great way to use up left over sweet potatoes from your Thanksgiving meal.

 

CLOSING COMMENTS FROM CAROL


Enjoy the recipes!

 

Do you have any recipes that you would like to share? I'd love to try and share them with everyone. You can post your recipes on the Cook's Corner Message Board, on the 30 Day Gourmet Facebook® fan page, or email me at carol@30daygourmet.com. Or do you have any other topics that you would like me to cover? Email me at carol@30daygourmet.com. I enjoy hearing from you!

Have fun in your kitchen!

Carol



NOTE:

If the links in this newsletter do not work for you, please check the following.....

1. If you get your emails from Yahoo Groups in daily digest form, all the links are removed by Yahoo and the email is sent in "text" version. You need to cancel the digest emails and choose individual emails to get them sent correctly.

2. You need to choose to receive your emails from Yahoo in Fully Featured format. If you don't choose Fully Featured, all the links are removed when it is sent to you.

To change both of these settings, cut and paste http://groups.yahoo.com/ in your web browser window. It will take you to the Yahoo Groups page. Login using your Yahoo user ID and select the 30DayGourmetFreezerCooking group. Choose to "Edit Membership" from there. Both of these settings can be changed there, and then you should be all set to get valid links in our Newsletter.

If you still have problems, please let Carol know at carol@30daygourmet.com.


30 Day Gourmet

P.O. Box 272
Brownsburg, IN 46112
www.30DayGourmet.com

Copyright 2012 - 30 Day Gourmet. All rights reserved.

 

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Monday 29 October 2012

[marriagerestoration] ANOTHER RESTORATION!! Oct. 29, 2012 - Doreen's Daily Delights

 

ANOTHER RESTORATION!!

Date: Mon, 29 Oct 2012
From: __Erica_@yahoo.com
Subject: Re: Restored Marriage
To: marriagerestoration@msn.com

Pastor Doreen, I am writing to tell you that my husband is home, praise the Lord for almost three years now I have been praying and waiting on the Lord to bring him home and finally he is home.

I thank you for your Doreen's Daily Delight Devotionals and your constant prayers. I am sorry I was not able to support your ministry but I am now working and will be supporting your ministry. Please do not unsubscribe me as I would like to continue to be encouraged by your daily delights. God Bless You! Thanks again. Erica B
**********************************************************************
This Trial Will Not Last!!

"In this you greatly rejoice, though now for a little while you may have had to suffer grief in all kinds of trials. These have come so
that your faith — of greater worth than gold, which perishes even though refined by fire — may be proved genuine and may result in
praise, glory and honor when Jesus Christ is revealed." (1 Peter 1:6-7).

today I am here to tell you that your situation will not last. Take comfort in this. Your trial will not last. These are God's promises, your trials will only last for a while. Believe God. You will come out as gold. This too shall pass.

We all go through trials and tribulations during our lives. There's not a single person on earth who has not experienced horrendous situations. However, the difference lies in how we respond to these situations and cope with them.

Do we allow these harrowing events to shake our faith or to strengthen it! Romans 8:28 says "in all things God works for the good of those who love him, who have been called according to his purpose."

So no matter what we go through, rough waters or flames, we will come out victorious because of the One in whom we have placed our trust. However, during storms in life, when you feel low, read the promises of God. God's promises are true. Reading and claiming them will help you get through tough times.

As hard as it may be sometimes to believe, our trials only last "for a little while." When we view our life on the time scale of eternity,
we see our trials as a quick flash. But even these "flashes" of trials have a purpose - "so that your faith...may be proved genuine."

Our faith, which is "of greater worth than gold," must be shown to be real. We must prove our faith, not to God, but to ourselves. God
already knows the genuineness of our faith. The faith you have is "...the measure of faith God has given you." (Romans 12:3).

We need to continue to focus on Christ and not on our circumstances. Some of us are doing fine. God wants us to be faithful. He has given
us a task. The task of praying for wayward spouses.

Trust God and see the victory that shall be yours. Yes indeed, this too SHALL pass. You must believe this.

Please prayerfully consider supporting this ministry by planting a seed so I can continue to help the hurting. Remember, God is no
man's debtor. In order to reap, we must sow. May God bless you and thanks in advance.

Be encouraged

Pastor Doreen
2778 NW 193 Terr. Miami, FL 33056

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Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
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Telephone Counseling: Licensed Marriage Counselor. In addition to daily encouragement, I also offer telephone counseling in order to help support the Ministry. I do not charge a fee, but a donation to the Ministry would be appreciated.

Yahoo Site: www.marriagerestorationministries@yahoogroups.com

Website: http://marriagerestorationministries.org/

Email address: marriagerestoration@msn.com

All Rights Reserved.  No part of Doreen's Daily Delights may be republished or reprinted on other Websites without her permission.
.

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