FitBits
July 31, 2004

Exercise ETC's Review of Exercise Related Research.
Compiled by
Irv Rubenstein, Ph D, CSCS

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This special program, and several others, are available for purchase only on our secure web site at: www.exerciseetc.com/specials.html

CSCS Exam
Preparation Schedule

Exercise ETC is pleased to announce our CSCS exam prep schedule for the late summer of 2004. We’ll be offering our popular “Symposium on Request” series on Saturday and Sunday, September 11 and 12 in three cities:

• Cleveland
• Philadelphia
• Phoenix

The cost for this program is $239 and comes with our “free retake” guarantee: If you do not pass the CSCS exam after taking our course, you can retake the course again free of charge. For details, visit our web site at: www.exerciseetc.com

Have You Been
Harassed On The Job?

Have you ever been sexually harassed on the job by a co-worker or client? If so, would you mind sharing your story to help others?

Exercise ETC’s Executive Director, Guy Andrews, is writing a feature magazine article on sexual harassment in the fitness industry and wants to hear from you. Specifically he would like to know:

• Have you ever been harassed on the job? By whom?
• How did you deal with it?
• Were your superiors aware of it? How did they handle it?
• What was the result?

If you would be interested in sharing your story, please e-mail Guy at: guy@exerciseetc.com Make sure to let Guy know if he can quote you by name or if you would prefer to remain anonymous, and please include your phone number in case he needs to follow up with a telephone interview.

For more information on Exercise ETC,
our programs and materials, visit our
web site at
www.exerciseetc.com

Exercise ETC Inc.
1881 NE 26 Street # 202
Ft. Lauderdale, FL 33305

Moderate Lifting After
Heavy Lifting May
Increase Muscle Size

The authors of this study set out to determine what happens if “hypertrophy” training (moderate intensity, moderate sets) is conducted immediately after “strength” training (high intensity, low reps). The hypothesis was that the total volume of exercise of the combined program would exceed that of the strength program alone, and that the intensity would affect post-exercise lactate and growth hormone responses.

Eight male recreational lifters were tested for this study. The participants did five “strength” sets at up to 90% of their 1 rep maximum, with long rest periods between sets. Thirty seconds after concluding their final “strength” set, they completed one “hypertrophy” set at 50% 1RM

The results suggest that a single set of 50% 1 RM after 5 sets of strength training produces a greater lactate and growth hormone response than another high weight, low rep set. This supports the idea that adding 1 set of high reps to a strength conditioning program may provide an extra boost in lactate and growth hormone levels to help increase size, too.

K. Goto et al., A single set of low intensity resistance exercise immediately following high intensity resistance exercise stimulates growth hormone secretion in men. Journal of Sports Medicine and Physical Fitness 43:243-249, 2003

Low Intensity Sets
Increase Growth Hormone
Concentrations

The same researchers from the previous study also compared the lactate and growth hormone effects of low intensity sets to failure.

What they discovered was that when adding a set of 30 – 50% of the 1RM immediately after a series of sets of near-maximal lifts, the result was an increase in growth hormone levels and hypertrophy. The take-home message: If you are considering adding a submaximal set to a sequence of heavy sets in order to increase size while increasing strength, use loads higher than 30% and lower than 70% of 1-RM.

K. Goto et al., Growth hormone response to training regimen with combined high- and low-intensity resistance exercise. International Journal of Sport and Health Science 2:111-118, 2004

For more information on Exercise ETC, our programs and materials, visit our web site at
www.exerciseetc.com

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