Larry Scott Research Foundation: Sharing The Secrets: October 6th 2000

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Sharing The Secrets: October 6th 2000

Making Your Dreams Come True...

"Sharing The Secrets"

October 2000

By
Larry Scott

Larry Scott & Associates
(http://www.larryscott.com)

- - - - - Friday - October 6, 2000 - - - - -

1 - INTELLECT OR INTUITION
2 - DOCTORS AND EXERCISE
3 - WHY ULTRA PRO?

1- INTELLECT OR INTUITION

The making of a champion involves some incredible combinations of
genetics, physiology, psychology and some real craving for success.
Perhaps we could spend a little time probing the application of
intellect (the mind) and intuition (inspiration) in devising better ways of
training.
We can find disciples of both schools of thought in each health club
we encounter.
An example of a trainer who would rely entirely on the intellect for
his training insights would be someone who uses the text book approach
to each training frustration encountered. A very crude form of "Training
by Intellect" is someone who would always use heavy weights and long
rest between sets for building size. He would then use lighter weights,
higher reps with little rest between sets for muscularity.
This is correct generally, but it leaves out the flexibility needed to
adjust for special situations.
Using this same scenario, an example of a trainer entirely fixated on
"Training by Intuition" would be one that would disregard the above
classic approaches to training for size or muscularity and would use only
that system which "feels" best for him whether it be high reps or low
reps. If it does not "feel" just right for him he would not use it at
all.
The main problem with using this method of analysis is, ones program
is only as good as ones ability to "feel".
This is the basis of the Instinctive Training concept. That is, we
train only with that system which gives us the best "feel". This hardly
seems to leave any place for an argument. Certainly, one would reason if
it feels good it must be better than a program or exercise which
doesn't feel good.
It's hard to find error with choosing something that feels good over
something that doesn't feel good. Other than the fact that the beginning
trainer doesn't know the difference between a "good feeling exercise"
and an exercise that doesn't have the correct feel. This type of
Intuitive feel takes many years of experience to develop. Indeed, some
trainers never become proficient at distinguishing exercise systems by this
"Intuitive" method of training.
Furthermore, this "feeling" approach to exercise selection is often
not a matter of choosing between a good feel and a bad feel but more
often it is choosing between a good feel we had many weeks ago when we
first started the exercise and the flat feeling of an exercise that has run
its course, but still gives us a pump and burn.
Thus the intellect comes into play again and tells us perhaps it is
time to change our program. When we do this, Eureka !! the "feeling"
returns again and we begin to understand the need to change our programs
more often.
MUSCLE CONFUSION
This awareness was responsible for the birth of a system of training
which has come to be known as Muscle Confusion. As far as I know I
think it was Joe Weider that first hit upon what was happening and gave it
a name so we could identify and speak about the process.
At this point we have begun to realize the benefits of combining a
good feel (Intuition) with a mental understanding (Intellect). This
enables us to build programs which are built up from good "feels" and changed
often enough to keep us from going stale.
Still rather straight forward for the advanced trainer isn't it? Let's
go a step further.
In our frustration to keep our programs fresh and interesting we the
trainer hit upon the idea of changing our programs more often. We now go
into the gym with no set idea what we are going to be doing today for
our Chest and Lat workout.
This is fine at first because it relieves us of the boredom of doing
the same routine week after week. However, one of the advantages of
using the same routine was the consistency it forced upon us. We soon find
ourselves sort of floating around the club. Not really sure whether we
should be doing 3 sets or 4 sets of an exercise or doing 3 different
exercises per bodypart. We soon feel our intensity start to drop off and
actually doing worse than when we were training by Intuition alone.
Unfortunately, what was supposed to be Muscle Confusion soon turns out
to be Mental Confusion. Consequently, we find ourselves drifting back
into intuitive training because it at least has the advantage of
marshalling us to workout at a consistent pace. So we finally settle for a
rate of progress much less than that of which we are capable. Perhaps, I
can suggest a method of training which does take some extra time and
energy initially but in the long run will enable you to make superior
gains while also keeping your training programs fresh and at the same
time uses the Instinctive training process to its full advantage.
In my opinion there are no superior training systems to the
Instinctive training routines you design for yourself. Again, remembering the
quality of the Instinctive training program is heavily dependent on your
ability to sense what is good and what is not good for you individually.
There are a lot of excellent training programs available from which to
design our Master Plan of training. We can learn a lot by listening to
the fellows that train and write for the different magazines. If a
fellow is paying the price in his training he has developed it to a fine
art. He will eventually discover many important truths about training.
As Emerson said,"Art is an absolute mistress. She requires the most
entire self devotion, and she repays with grand triumphs."
We can use these triumphs to help us become champions ourselves.
I might suggest the following: Glean from the pages of all the muscle
magazines for training ideas and systems and from these make up our
grand design always changing it whenever we encounter something that is
newly born from another "Artist's grand triumph."
Let's us however, use the wisdom we have learned from our experience
with Muscle Confusion. We know we cannot jump from one routine to
another without any system or program, otherwise we soon lose our training
intensity.
We must first select several different training systems which we are
going to use for our Muscle Confusion portion of our training program.
Before we do this however we are going to have to spend a few days on
establishing what our strength limits really are. This is very important
because by doing so we will be utilizing a benefit which even
Instinctive training doesn't offer.

PACER TRAINING
Let me explain just briefly by using an example. On May 6th 1954 an
Englishman by the name of Roger Bannister became the first human being to
ever run a complete mile in less than 4 minutes. To break the 4 minute
mile he had pacers run with him around the track. Each of them would
run a quarter of a mile at a 4 minute mile rate. Keeping up with them
became his goal.If he could just run with them he would be able to
complete the mile in under 4 minutes.
Having an set goal for which to shoot enabled Roger to surpass that
which he could do without a goal. So too, must we establish our own goals
on each exercise if we expect to exceed our past accomplishments. This
takes some effort on your part. I will try to take some of the work out
of the process.
We have discovered from working with hundreds of trainers and
recording their strength limits on each exercise that there are some very
repeatable patterns. We know for example if a trainer can use 325 lbs on the
bench press he will use from 115 lb to 135 lb dumbbells on the incline
dumbbell press or from 35% to 41% of what his bench press weight was.
This same pattern repeats itself on all bodyparts.
Once we know what our pace should be it becomes very exciting. We find
many of the weights we should be using are much higher than we are
using.
This is because we often find ourselves using a weight that is
dictated not so much by what our body demands but by external conditions such
as:
"Well, I can't use the 80's they are broken or being used so I will
have to drop down to the 70's. But even more pervasive is the "fear of
the biggest syndrome". We can see this in every gym where the heaviest
dumbbells are seldom used regardless of what they weigh. Even the
biggest guys will only use up to about 90% of what is available. That last
10% is almost always left to gather dust. This same "fear" limits us in
our lifts even if we are not even close to the heaviest weights
available.
We know from testing done by the National Strength Training
Association that a trainer needs to be training at 75% of max in order for him to
stay within his hypertrophy range.
Using this information, we can design the ideal pacer program if we
will take the time. This is where the computer comes into play so well.
Most of us do not have a computer so I will give you some of the benefit
that has been derived from this research.
Naturally, the weights and percentages that would be used on a Pyramid
Program would be different than those used on a Bulking Program or a
Definition Program. In the interest of space let us only deal with the
weights and percentages that are used on a Bulking Program.
Legs:
We will use the leg press as our reference exercise for legs and
define all the other leg exercises as a percentage of the weight we are
using on the leg press.

Exercise Set1 Set2 Set3 Set4
Reps Wt Reps wt Reps wt Reps wt
Leg Press (Legs out) 8 800 6 850 4 900 2 950
Barbell Squat (Lgs In) 8 360 6 382 4 405 2 425
Leg Curl Supine 10 75 8 80 6 85 5 87
Leg Extension Seated 10 130 8 140 6 145 4 155
Hack Squat Knees Out 10 250 8 265 6 280 5 290

Let me explain what we have done. First we know from the data we have
gathered, on the average a trainer can use:

45 % of Leg Press weight on Barbell Squat
10 % of Leg Press weight on Leg Curls
17 % of Leg Press weight on Leg Extensions
33 % of Leg Press weight on Hack Squats

We also know if he can use 1000 lbs for one rep he will be able to use
the following:
One rep max. 1000
2 reps 950
3 reps 925
4 reps 900
5 reps 875
6 reps 850
8 reps 800

Note: this is assuming sufficient time is allocated for rest. This is
not an endurance test. This is a Bulking Program in which plenty of time
is taken to recuperate. The major objective being to use the maximum
weight possible.

Some other body part percentages are as follows:
Back:
Reference exercise: Lat Pulldown to chest on Lat Machine
A trainer can use:
100% of Lat Pulldown on Seated Lat Pulls
50% of Lat Pulldown on Straight Arm Lat
50% of Lat Pulldown on Dumbbell Pullovers
50% of Lat Pulldown on One Arm Dumbbell Rows
100% of Lat Pulldown on T Bar Rows
40% of Lat Pulldown on St Arm Barbell Pullovers

Chest:
Reference Exercise: Barbell Bench Press
A trainer can use:
85% of Bench Press on Incline DB Press
55% of Bench Press on Incline DB Flys
46% of Bench Press on Decline DB Flys
30% of Bench Press on Dips

This Scientific approach to training will ignite your training program
in a way you have to experience to believe. It does take time at the
beginning however, to design the entire format. I have had to do it
because I have so many trainers working with me and I can't afford to
guess what weight is best.
If you would like to take advantage of the hundreds of hours I have
taken to establish what is the correct "Pacer" system for the eager
bodybuilder, look for more information at the end of this book. I am sure you
are going to love it just as we all do.

2 - DOCTOR'S AND EXERCISE

American Medicine is the best in the world, but the health of the
American public is not the best in the world by a long shot. We invest far
more in health than any other nation (over 500 billion) annually.
For this massive investment we have attained clear leadership in
medical science and technology, from molecular biology to organ
transplantation. But among all nations we rank only 16th in life expectancy.
The explanations for this paradox are numerous, but perhaps we should
call attention to a small but important example of the gap between our
performance and our potential. Let's look at exercise, it is one of the
best kept secrets in preventive medicine.
Despite impressive progress over the past 3 decades, cardiovascular
disease remains the leading cause of death in the United States.
According to the Centers for Disease Control in Atlanta 205,000 preventable
cardiovascular deaths each year are accounted for by a sedentary life
style. Yet an expert panel on cholesterol failed to even mention sedentary
living among the eight risk factors for cardiovascular disease cited in
its 1988 report.
Another example: The otherwise excellent new book on Coronary Artery
Disease edited by Becker and Gardner devotes only 4 sentences to
exercise for prevention of cardiovascular disease.
Why is exercise neglected? The problem begins with medical education.
Exercise occupies an insignificant position in the curriculum of most
medical schools. At Harvard, for example the only formal lecture devoted
to exercise and health is an hour long lecture in a course on nutrition
and preventive medicine for first years students presented by Dr.
Harvey B. Simon. With so much to learn about molecular biology, magnetic
resonance imaging and the latest generation of cephalosporin, there is
little energy or time left to devote to the study of exercise.
Dr Simon goes on to say," Our clinical teaching gives very little
advice on exercise. A little red booklet,entitled "Guide to Patient
Interview and Examination", which has launched countless Harvard medical
students into clinical medicine, instructs students to ask patients about
everything from "change in head size" to the frequency , consistency,
odor and color of stools. It asks everything that is, except exercise
history."
Fortunately, education does not stop with graduation from medical
school. The physician could on his own become more informed about the
benefits of exercise as it relates to overall conditioning.
Unfortunately, workloads restrict extracurricular reading such that
the average physician relies heavily on some of the standard textbooks of
medicine for basic reference.
Among 4 major texts, only Scientific American Medicine contains a
chapter on exercise and health. The Cecil Textbook of Medicine also contains
a chapter on exercise , but it constitutes only three of the book's
more than 2300 pages. Exercise does not even rate a cursory chapter in
either Harrison's Principles of Internal Medicine or Stein's Internal
Medicine.
Information about exercise and health is available however. Entire
textbooks are devoted to exercise physiology and sports medicine. The
problem is not a lack of information but a lack of communication among
physicians as well as between physicians and patients.
Practioners must learn more about exercise so they can assume a
leadership role in educating their patients about enjoyable and safe ways to
exercise. Physicians should be helping to make exercise an integral
part of American life.
Certainly, the main reason physicians do not preach about exercise is
because they themselves do not exercise. A 1982 survey conducted by the
Harvard School Health Letter revealed that fewer than half reported
performing even 1 hour of exercise per week. California physicians fare no
better with less than 27% exercising even 1 hour per week.
The demanding life of a physician could be much of the cause for
remaining sedentary. Some physicians however, are active and fit. Why are
fit physicians the exception rather than the rule?
How can we keep from finding fault with the medical education they
received which placed so little emphasis on exercise. But then again the
physician is not living in a vacuum. There is evidence all around him
that physical fitness can lead to a fuller healthier life. He must take
responsibility for his own lack of physical fitness which naturally leads
to a disinclination to suggest fitness with his patients.
It's obvious, the physician must learn more about fitness. He must
exercise regularly and personally feel the benefits of regular exercise in
order for him to carry this message to his patients. He must listen to
the ancient wisdom of Hippocrates: "That which is used develops; that
which is not used wastes away.
Once the physician begins to follow this advice we will begin to see
better informed counsel coming from our family doctors. He will
personally feel the exhilaration which comes from being in excellent condition.
Thus he will be more inclined to share the message of fitness with his
patients.
In addition, when it comes to nutrition, as the physician becomes
better informed and more comfortable with the latest Nutritional
breakthroughs the all too familiar advice "all you need is a balanced diet" will
be replaced by meaningful and concise suggestions which are more
consistent with that which we would expect from the Medical Profession.

3 - WHY ULTRA PRO?

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The problem with Ultra-Pro, it tastes so darn good you have to pretend it tastes crummy to make it last. What ever you do... don’t give it to the kids.
I’m not kidding, I take this stuff when I’m settling down for the evening and I want a treat because I know what’s in this stuff, It’s like sucking on a high protein Lollipop.
Ultra Pro is so good for you... it could...
make food obsolete.
Each serving is like slurping down 9 egg whites. But this Uniquely blended Whey Powder has the highest biological value of any protein source known to man. Better even than eggs because it has the perfect balance of all the Essential and the Non Essential Amino Acids for growth. It’s as good for you as Pure Baby’s Milk.
It’s The Perfect “Get Cut” Meal.
For Maximum Fat Loss and Muscle Size you need a ratio of Protein, Carbs and Fats of 55% Protein, 20% Carbs and 25% Fats. But to get this kind of calorie
balance you have to eat so much meat and fish, before long just the thought of eating makes you sick.
Not any more....
One serving of this Creamy Chocolate Ultra-Pro mixed with 8 ounces of 2% milk puts you right on target at 55% Protein, 20% Carbs and 25% Fats. You can really pig out on this stuff ‘cause it’s the perfect meal substitute. Now you can see why I have it for a treat.

What Makes Ultra Pro Work So Well?
Ever hear of “Insulin Like Growth Factors”? Just a trace of these things in your diet can make you grow like a new born baby. But, you get...not only a special form of IGF1 and IGF2 but... a full package of all 22 amino acids and... they’re in the perfect balance for size and cuts.

Who Needs Ultra Pro?
Anyone who has a devil of a time adding size without putting on body fat and is sick of eating all that meat to stay lean. Ultra Pro tastes so good you can chug it down all day and look forward to it again the next day.
How Should Ultra Pro Be Used?
It can be used in addition to meals for extra body mass or it can be substituted for any meal. This stuff is truly “super food”.
Each bottle contains:
Whey Protein Concentrate, Amino Acids in ideal balance for growth, Cocoa Powder, Malted Milk, Natural Vanilla, Non Caloric Sweetener, Sodium.

*All Amino Acids are naturally occurring in the Whey Protein Concentrate.

(http://www.larryscott.com/index.cgi?item_num=ultrapro)

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