Lets put Arthur Jones to rest here.
I greatly admire his mind and his contribtution tot he science of the Iron Game. Arthur was in the iron Game but not of the Iron Game. he was by all accounts a maverick. He made more money than God with his Nautilus machines, having private planes (he was a pilot also) from Cessnas to a Boeing 747(?). He had the largest private reptile farm in the world. He was no ones fool and unashamedly chased younger women. He was my kind of guy.
Having said that I really believe most of his protocols for lifting are quite congruent with what has been laid out as HST priciples.
The foremost and glaring difference is the way in which load is applied. Artur had it wrong, and I believe HST has it right.
Enough said on AJ.
As for the rest of the discussion I hope that we have all learned something along the way here, although contentious at times these types of discussions help keep up sharp and clarify truth. Im not sure that has happened here but hopefully we have all learned a little about something.
My only point I am interested in continuing to pursue is that hormonal response accelerates growth.
This should be obvious. As Ive pointed out, if you took twins and had them do the same HST workout, one with steroids ( an artificial hormone) and one without, the steroid trainee will gain better with all else being equal, whether there are studies to prove this or not. This is due to the anabolic terrain established by the rising levels of hormones.
The same thing would happen if one twin was male and one was female. The hormonal terrain would be the difference.
Since we have seen from the brief study outline I posted 7 sets of 7 reps of relatively heavy squats produce both GH and testosterone we need only to put 2 and 2 together to figure this aspect of the equation.
Heavy leg work = positive hormonal response
Positive hormonal response accelerates growth potential.
Hormonal response to excercise is both local and systemic. Studies indicate new brain cells are manufactured via hormonal response to excecise. This is systemic growth. Casey Viators arms growing from heavy squating is systemic growth. Older folks who recieve GH injections and see improvements in musclular growth and muscle to fat ratios without working out are seeing systemic growth.
Systemic growth also can happen during a training layoff. How many here have stopped trainjng for a week or two (SD) and came back stronger, yet there was NO load applied.
The flip side is equally true. You can overtrain your bicep and you can overtrain your body. I would rather overtrain my bicep. The systemic response to your body overtraining takes along time to get over.
Just to be clear, I am not saying that this takes the place of any HST principle, I am saying this adds value. In fact the way the vanilla program is set up allows for this as it works legs first. Whether this is intentional or whether Brian accidentally put legs first is irrelevant to the effacacy of this excercise order.
As pointed out to me numerous times on the 6x6 HST thread, HST is a starting point of principles. Max Stim flows from these priciples for example. But the studies cited in the articles section are not all inclusive. There is a great deal of intellectual wealth to be discovered outside of this website.
NOTE: THESE ARE ABSTRACTS BUT COVER ALL THAT IS NEEDED. I HOPE.
Robert R. Kraemer1 , Daniel B. Hollander1, Greg V. Reeves1, Michelle Francois3, Zaid G. Ramadan1, Bonnie Meeker3, James L. Tryniecki1, E. P. Hebert1 and V. Daniel Castracane2, 4
(1) Department of Kinesiology and Health Studies, Southeastern Louisiana University, SLU 10845, Hammond, LA 70402, USA
(2) Department of Obstetrics and Gynecology, Texas Tech University Health Sciences Center, Amarillo, TX 79106, USA
(3) Department of Nursing, Southeastern Louisiana University, Hammond, LA 70402, USA
(4) Present address: Foundation for Blood Research, Scarborough, ME 04070, USA
Accepted: 27 October 2005 Published online: 21 December 2005
Abstract Conventional resistance exercise is performed using sequential concentric (CON) and eccentric (ECC) contractions, utilizing the same muscle load. Thus, relative to maximal CON and ECC resistance, the ECC contraction is loaded to a lesser degree. We have recently shown that at the same absolute load, CON contractions are associated with greater growth hormone (GH) but similar total testosterone (TT) and free testosterone (FT) responses compared with ECC contractions and attributed the larger GH response to greater relative CON loading. In the present study, we have examined the same endocrine parameters to six different upper and lower body exercises using relative loading rather than absolute loading, hypothesizing that GH responses would be similar for CON and ECC actions, but TT and FT responses would be greater after ECC contractions. Seven young men with recreational weight training experience completed an ECC and CON muscle contraction trial on two different occasions in a counterbalanced fashion. The exercises consisted of four sets of 10 repetitions of lat pull-down, leg press, bench press, leg extension, military press, and leg curl exercises at 65% of an ECC or CON 1–RM with 90 s between sets and exercises. CON and ECC actions were performed at the same speed. ECC 1-RMs were considered to be 120% of the CON 1-RM for the same exercise. Blood samples were collected before, immediately after, and 15 min after the exercise. GH significantly increased across both trials but was not different between the two trials. Total testosterone was not significantly altered in response to either trial; however, free testosterone concentrations increased in response to both ECC and CON trials. Data suggest that CON and ECC muscle contractions produce similar GH, T, and free testosterone responses with the same relative loading.
Keywords Growth hormone - Testosterone - Free testosterone - Muscle contraction
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THIS ONE POINTS OUT WHAT I WAS SAYING ABOUT THE RELATIONSHIP BETWEEN INTENSITY OF EXCERCISE BEING PROPORTIONATE TO GH RELEASE.
Leslie A. Consitt1, 2 , Richard J. Bloomer1, 3 and Laurie Wideman1
(1) Department of Exercise and Sport Science, University of North Carolina at Greensboro, Greensboro, NC 27402-6169, USA
(2) Human Performance Laboratory and Department of Exercise and Sport Science, East Carolina University, 363 Ward Sports Medicine Building, Greenville, NC 27858, USA
(3) Present address: Department of Health and Sport Sciences, The University of Memphis, Memphis, TN 38152-3480, USA
Accepted: 15 February 2007 Published online: 15 March 2007
Abstract The purpose of this study was to compare the growth hormone (GH) response, including the immunfunctional (IF) GH response, between an acute bout of aerobic and resistance exercise in the same subjects. Ten cross-trained males (24.3 ± 1.2 years) performed both 30 min of continuous cycling at 70% of VO2max, and intermittent free weight squatting at 70% of 1-RM, in a randomly assigned crossover design, separated by at least 1 week. Blood samples were collected at 10-min intervals for 2 h (30 min rest, 30 min exercise, 60 min recovery) and analyzed for total human and IF GH. After adjusting for the amount of work performed per minute of exercise, integrated GH AUC was significantly greater during the resistance session than the aerobic session as measured by both the total and IF GH assays (P = 0.008 and P = 0.014, respectively). Peak GH concentrations were significantly greater during the resistance session than the aerobic session (P = 0.05). A similar overall GH pattern was observed in response to both types of exercise, with peak values occurring at the end of exercise, regardless of the GH assay used. These data demonstrate that in young, cross-trained males, intermittent resistance exercise elicits a greater response of GH, including IF GH, compared to a continuous aerobic session, when controlling for the work performed per minute, intersubject variability, relative exercise intensity and session duration.
Keywords Aerobic exercise - Resistance exercise - Growth
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--------------------------------------------THE FIRST ONE I POSTED AGAIN. NOTE THE LAST LINE WHICH HELPS US UNDRSTAND WHY THE BREATHING ASPECT OF SQUATING MAY BE IMPORTANT.
W. P. VanHelder1, 2, K. Casey1, 2 and M. W. Radomski1, 2
(1) Department of Physiology, and the School of Physical and Health Education, University of Toronto, Canada
(2) Defence and Civil Institute of Environmental Medicine, Downsview, P. O. Box 2000, M3M 3B9, Ontario, Canada
Accepted: 22 May 1987
Summary Five normal men performed seven sets of seven squats at a load equal to 80% of their seven repetition maximum. Plasma growth hormone (GH) and lactate levels increased during and after the completion of the exercise. A significant (r=0.93, P<0.001) linear correlation was found between GH changes and the corresponding oxygen Demand/Availability (D/A) ratio expressed by (where f=[lactate at time x]/[lactate at time 0]). A retrospective examination of previously published data from our laboratory and others also demonstrated the existence of a significant correlation between changes in plasma GH levels and the D/A ratios over a wide variety of exercise; aerobic and anaerobic, continuous and intermittent, weight lifting and cycling, in both fit and unfit subjects under normoxic and hypoxic conditions. It is suggested that the balance between oxygen demand and availability may be an important regulator of GH secretion during exercise.
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Another on work vs power in hgh relaese
The Journal of Strength and Conditioning Research: Vol. 8, No. 4, pp. 270–275.
Growth Hormone Release Following Single Versus Multiple Sets of Back Squats: Total Work Versus Power
Bruce W. Craig
Human Performance Laboratory, Ball State University, Muncie, Indiana 47306
Ho-Youl Kang
Department of Physical Education, The University of Texas at Austin, Austin, Texas 78703
ABSTRACT
-->Human growth hormone (hGH) is required for normal development, but its role in exercise-induced muscle hypertrophy is not well characterized. The purpose of this study was to determine how total work and mean power affect hGH secretion. Male weight trainers with more than 2 yrs experience in the half squat performed three half-squat exercise trials: one set at 75% 1-RM, one set at 90% 1-RM, and a progressive routine of 75% and 90% sets. The latter dealt with total work by allowing the subjects to lift at their own pace until volitional fatigue, with loads and rest periods controlled. The single-set protocol dealt with power output; the subjects performed as many lifts as possible in 15 sec, using the same workloads as in the progressive routine. Immediate postexercise blood levels of hGH were significantly elevated in the progressive protocol, but not in the single-set protocol, regardless of exercise intensity employed. It was found that the progressive workout involved significantly more work whereas the single bouts were more power oriented. The results demonstrate that total work during exercise is a more important component of hGH release than the amount of power generated
Im tired of cutting and pasting now, thers a ton of this out there. Most of these studies are looking at the relationship of types of excercise or length of excercise etc.. on GH release, not whether it is released or not because this has already been established decades ago.
It has occured to me while reading this that the effecacy of the 20 rep breathing squat and Max Stim, as I understand it , may be at least partially due extending the set and making it more of a progressive stimulant than merely one set of traditinal reps ever could.
It may also explain the effecacy of Girondas wayof doing 6x6 with 15 seconds between sets and forced breathing during that 15 seconds, this method also closely mirrors the tabata protocol of 20 seconds on 10 seconds off.
VERY Interesting....
Its good reading all.
RR
