The Two Basic Forms of Strength Training

April 5, 2009

notes from Mel Siff’s Supertraining book by Dan Gilliland

There are two basic forms of Strength Training, functional resistance training and structural resistance training. Functional training is used more for sport specific type training.   Structural resistance training is more used for general muscle growth.   Most bodybuilders follow structural resistance training.   There is no 100% functional training. Metabolic change always happen so some structural training is always involved.

During strength training several metabolic changes are happening.   Intermuscular coordination, intramuscular coordination, facilitatory and inhibitory reflexes and motor learning.

Intermuscular coordination is the synchronisation or sequence of action between different muscle groups producing a joint movement.   Certain muscle can be inhibited or disinhibited to help achieve the movement.

Intramuscular coordination of muscle fibers is caused by either of these 3 methods, number coding, rate encoding or pattern encoding.   Number encoding is the control of muscle tension by activating or deactivating a specific amount of muscle fibers.   Rate encoding controls the amount of tension by modifying the frequency of muscle fibers firing. Pattern encoding controls the muscular tension by synchronization of the firing of different muscle fiber types.

Facilitatory and inhibitory reflexes regulate intra and inter-muscular coordination by promoting adaptive changes in our reflex systems.

Motor learning is the mind/body connection involving specific movements.   Skill increases as intensity increases because conditions change under increasing load.

Strength Training involves an even increasing amount of muscular coordination caused by both the growth of more muscle or greater neural coordination.   There are many different aspects of how coordination can be achieved.   It is important to understand how coordination is achieved because differing training methods will effect these methods differently.   Our bodies adapt very quickly to training stimulus.   Understanding how to leverage the different aspects of adaptation will lead to always being ahead of the adaptive curve.   Building a foundation using our neural adaptive skills will propel us forward to success in our strength training goals.


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September 14, 2008

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Viagra OK For Olympians

July 2, 2008

The World Anti-Doping Committee has approved Viagra to be used in the Olympic Games. Viagra increases Nitric Oxide and therefore increases oxygen uptake, blood flow and decreases blood pressure.

“If you have more oxygen going to your muscles, that’s more energy and that makes you a better athlete,” said Dr. Andrew McCullough, a sexual health expert at the New York University School of Medicine. “Even if it only gives you a 10 percent increase, in peak athletes that is enough to win.”

New Pro-Hormone Ban Almost Here

July 1, 2008

New Pro-Hormone Ban to go in effect soon.

A long lasting Pro-hormone called Bold increases strength and helps improve endurance will be banned soon.

My personal favorite DMT for strength and protein dependent muscle gains will disappear as well.

Tren is everyone’s overall favorite for bodybuilding muscle gains will be banned as well.


“Boldione is also known by the following chemical name: androsta- 1,4-diene-3,17-dione. DEA has determined that the chemical structure of boldione is chemically related to that of testosterone. The chemical structure of boldione differs from testosterone by only the following two chemical groups: A ketone group at carbon 17 and a double bond between the first and second carbon. The human body would be expected to metabolize the ketone group at carbon 17 into a hydroxyl group that is present on testosterone. Furthermore, the scientific literature reports that the additional double bond at carbon 1 in boldione does not significantly decrease the anabolic activity of the substance (Vida, 1969). Boldione is an anabolic steroid precursor, being metabolized by the body into boldenone (Galletti and Gardi, 1971), which is a schedule III anabolic steroid (21 U.S.C. 801(41)(A)(vi)).

Desoxymethyltestosterone (DMT) is also known by the following names: 17[alpha]-methyl-5a-androst-2-en-17[beta]-ol; and madol. DEA has determined that the chemical structure of desoxymethyltestosterone is chemically related to testosterone. The chemical structure of desoxymethyltestosterone differs from testosterone by the following four chemical features: The lack of a ketone group at the third carbon, a double bond between the second and third carbon, the lack of a double bond between the fourth and fifth carbon, and a methyl group at carbon 17. Each of these four chemical features is known through the scientific literature not to eliminate the anabolic and androgenic activity of the substance (Brueggemeir et al., 2002; Vida, 1969).

19-Nor-4,9(10)-androstadienedione is also known by the following chemical names: 19-norandrosta 4,9(10)-diene-3,17-dione; and estra- 4,9(10)-diene-3,17-dione. DEA has determined that the chemical structure of 19-nor-4,9(10)-androstadienedione is chemically related to testosterone. The chemical structure of 19-nor-4,9(10)- androstadienedione differs from testosterone by the following three chemical groups: A ketone group at carbon 17, the absence of a methyl group at carbon 19, and a double-bond between the ninth and tenth carbon. The human body metabolizes the ketone group at carbon 17 into a hydroxyl group that is present on testosterone. Furthermore, the scientific literature reports that both the absence of the methyl group at carbon 19 and the additional double bond in 19-nor-4,9(10)- androstadienedione increase the anabolic activity of the substance (Vida, 1969). ”

Runners High Will Protect Against Cancer

June 21, 2008

A protein released called beta-endorphin peptide (BEP) during the “runners high” can protect against cancer. BEP helps protect the body from the spread of cancer cells. BEP increases the effectiveness of Natural Killer (NK) immune cells. NK immune cells surround, attack and destroy the cancer cells. NK immune cells also brings down swelling and slows down the spread of cancer while attacking the cancer.

Norman Cousins cured himself of cancer by laughing himself to health. He was a terminal cancer patient who found out it would cost him and his insurance company less if he moved out of the hospital and into a hotel. He hired a nurse and started watching comedy movies. He cured himself of cancer by laughing and feeling good until he got better. His body took care of the cancer and he went on to live many years and write many books on the subject.

“Scientists have been aware for many years that if cancer patients are not able to deal with the stress associated with being sick, the cancer will progress faster than in calmer patients. To counteract this phenomenon, physicians encourage treatments that help cancer patients handle their stress. Scientists theorized that the stress relief may have come as a result of increased beta-endorphin peptide (BEP), the “feel good” hormones in the brain that are released during exercise, a good conversation, and many other aspects of life that give humans pleasure.”

3 Best Ways to Keep Workingout

May 22, 2008

Join a club, contest or get a personal trainer.
Some people need that push from “Friends” to keep their wishes to come true. If this sounds like you do it. Do whatever it takes to keep to momentium going.

Discover the real “REASON” why you want to workout and focus on that goal. You might want to loose that gut so you can look great for the beach this summer. You might pick running, swimming, weight-training, ect… You didn’t start exercising to run, swim, lift, ect; you started exercising to loose weight. Figure out what exercise fits best you your real reason of motivation.  Do what you like, remember, the real reason why you want to change.  Their are many ways of getting to what you want. 

Now you have workout friends and are focusing on the real reason why you are working out now you have to “Plan” your workouts. No one plans to fail but many fail to plan and never hit their goals.  Keep your plan simple.  If you want to loose fat write down how much you want to loose, why you want to loose it and when it will happen.  Write down a workout plan. eg. Mon, Wed, Fri = Aerobics 60 minutes, Tues, Thur = Weight-training 45 minutes,

Just keep it simple and enjoy the journey.

Dan Gilliland