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nct-oli · 3 years

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I also miss atots! I wanna read your ramblings so may I ask what are some of your head canon for phutian whether it’s during the series or post-series.

HI!! You’re so sweet. I am so sorry that I haven’t responded to this sooner! Life got really hectic, and it honestly kind of stole my creativity, to the point where I read this back when you sent it, but I could not think of a single headcanon at all.

But I’m here and I’m going to finally talk about some because I rewatched ATOTS with a friend and it sparked some headcanons in the process!!

1) This is probably my biggest headcanon. Phupha and Tian wrote emails to each other during their two years apart. I’ve seen some people say letters, and of course letters are super cute and classically romantic. Plus they are fitting given that’s how Tian was communicating with Phupha when he returned to Bangkok. But the reasons I like emails for them are:

Getting letters domestically to a rural village is one thing, but getting them internationally without some of them getting lost feels a bit less likely. And I think Tian and Phupha would know that. So emails are a more consistent and reliable form of communication.

Obviously Phupha can’t access the internet from the village, but you know who does have internet? Dr. Nam. I very much love the idea of Phupha strolling into the clinic every so often trying to be all cool and not at all giddy to check for a new email from Tian, and Dr. Nam never, ever letting him use the computer without a lot of proud best friend teasing. Remember when Phupha went to Dr. Nam to ask what a scar on the chest would mean? Yes, just like that, except regularly. (And when Phupha doesn’t go to Dr. Nam’s clinic, he could go to town to check his email too.)

This part doesn’t really fit the canon storyline at all given Phupha was still gazing at the only photo he had taken of Tian two whole years after taking it and also Phupha never told the children where Tian was. BUT think of the photos they could send each other. Tian sending photos of himself in various places in the US, his hand with Phupha’s ring always visible so Phupha can be there with him for every adventure. Phupha sending photos of the kids as they grow, the tea sachet business (or whatever the villagers end up doing with Mr. Sakda gone), the very rare selfie by a rather self-conscious chief... sending physical letters limits the number of printed photos they could send each other. Plus printing photos may be a bit easier for Tian, given he can just print them at a nearby Walgreens or something, or even have them ordered online. But that would be tougher for Phupha, needing to leave the village and find somewhere. So emailing photos back and forth would be easier.

Imagine Tian printing every email sent back and forth and collecting them. Imagine him in the library with the biggest smile on his face, printing out emails to and from his mountain boyfriend back in Thailand and his university friends watching him with the most confused but intrigued eyes. I love it. I love that idea.

I remember there being discussion post-finale about whether Tian and Phupha communicated in that time at all. The discussion revolves especially around how at ease they seemed in their Pha Pun Dao cliff reunion and they didn’t quite act as though they had been fully apart for two whole years. And I fullheartedly believe they had contact, even if very infrequent. I think they found a way. And while I do think letters are incredibly romantic and fitting, I just have this fondness to emails. Maybe it’s a result of watching We Best Love recently. I’m not sure.

2) Tian chose to go to the US ultimately on his own. Now, we all know his mother is the one who picked the university for him and “sent him away.” But I do like the idea that, after coming to terms with the fact that maybe running away to Pha Pun Dao immediately wasn’t the best plan, especially if Phupha wanted to forget him, he grew to like the idea of going abroad. It would be his chance to have probably as much freedom as he could get. He wanted to go to the US before he died (episode 3 conversation with Tul). He could take time to himself, without the influence of anyone else, and figure out just what he wanted for his life. And when Phupha showed up at the airport and they got their true feelings out in the open, Tian didn’t feel like his family was pushing him away from the man he loved and the life he wanted; he felt that he had agency in choosing the US and asking Phupha to wait for him, to give him the chance to figure out this new chapter first. I find comfort believing Tian didn’t board that plane feeling resentful but instead feeling hopeful. And when he returned, he wasn’t filled with regrets. He was filled with excitement that he was returning home to Pha Pun Dao and Phupha right on time. (Plus Phupha had more confidence when Tian returned to him that he truly wanted to be there in the village with him, because despite literally traveling the world and seeing so many options available to him for places to build his future, Tian still chose Pha Pun Dao.)

3) The teacher’s house remains Tian’s home too. Hear me out: I don’t mean full time. I’m obviously a massive softie for domestic PhuTian, so I want him to still stay with Phupha. And Phupha probably can’t leave the base permanently, as he’s the chief and needs to be there regularly for his rangers, so the two of them can’t move into the teacher’s house fully either. But Phupha’s room is quite small. I love the idea that Tian still escapes sometimes out to the teacher’s house where it’s quiet and he can still have his own space. A space to lesson plan, to take the students when they need a new environment, to feel connected to his three original months in the village when he fell in love with the people and his person (Phupha). That house was his home, and while Phupha’s place is now also his home, I like the idea that Tian still keeps that house for himself too. At least so long as it isn’t needed by anyone else. (Also, if Phupha and Tian need space, well, there’s no Yod out there to start knocking.)

4) This semi-connects to the last one. When Tian and Phupha finally get married, they have a ceremony in the village and Tian convinces Tul to stay a night in Pha Pun Dao. His parents come to the wedding too, but they stay in a hotel in the city, where Tul stays some nights except for the night Tian gets him to stay with him. Tian and Tul stay in the teacher’s house, and Tian tells him all about his many nights sleeping there. Tul is, well, not convinced of its appeal at first, but watching Tian share his stories with the brightest smile, he decides he can warm up to it a little bit. And after seeing Tian with Phupha, with the kids, and with the rest of the village, and finally understanding how perfectly Tian fits in Pha Pun Dao, it starts to make sense to him why some of the luxuries don’t matter to Tian anymore... will Tul himself ever move to a rural village like that? Absolutely not. He’s not convinced that much. But the joy that village life brings his best friend and the glow he exhibits is enough to leave Tul content for one night on a hard mattress inside a mosquito net in the middle of seemingly nowhere. (No but really, imagine the chaos of Tul trying to live in Pha Pun Dao for a night. I want to watch that so much.)

5) Okay, I hope the couple that got married have a child and that child goes to school under Tian’s teaching. Or someone else in the village has a child. Imagine Tian getting a new student and having to navigate a classroom with early teenagers and a tiny kid. (Headcanon within a headcanon: Tian did a LOT of research during his two years abroad specifically on multi-aged classrooms because he knew he wanted to return to Pha Pun Dao one day and would need the skills.)

6) Longtae and Tian most definitely go on that trip across the border that Longtae wanted (just a couple years late). And they have the best time. Longtae tells Tian about any new stories from university. Tian shares stories about his students and tries not to talk about Phupha too much but occasionally can’t help it, to which Longtae smiles brightly like the cute bestie he is. And the two of them get the CUTEST photos that Longtae prints for Tian immediately when he gets back to the city.

All of these headcanons are for those two years away or after he returns. I’m trying to think of some headcanons for the show prior to ep 10 part 4/4...

6) OH this doesn’t necessarily have to be before ep 10 part 4/4 in the timeline, but Phupha and the rangers apologize to Tian and the villagers for not telling them about Torfun’s death sooner and that burden being left for Tian to carry instead. I just want that settled.

7) HERE’S ONE FOR WITHIN THE SERIES TIMELINE. At the wedding in episode 4, Phupha didn’t deny it when Dr. Nam called Tian Phupha’s guy. So yes, of course Dr. Nam started calling Tian that all of the time, to which Phupha did eventually argue against but he secretly liked hearing it. His guy.

8) I’m back to going outside of the timeline again... all of my headcanons are for after the series it seems. Oops. But Tian most definitely brought the kite to Pha Pun Dao with him, and it hangs very proudly on the wall in their room. Tian tells Phupha about how he had it flying back at his family house in Bangkok, how seeing it blow in the wind brought him comfort when he felt homesick for the village and for Phupha. That knowledge had Phupha smiling for the rest of the week.

I’m running out of ideas. I kind of wanted to hit ten, but I just don’t have ten headcanons off the top of my head. BUT if I think of anymore, I’m sure I’ll post about them somewhere. Maybe I’ll even write a ficlet about some of these... I used to write those here and there, way back when... we’ll see.

Thank you again for your message, anon! You are a wonderful human. I’m sorry for taking so long to respond, but I didn’t forget about your message or ignore it. I just couldn’t get my brain to give me anything to respond with! I hope my rambling was sufficient for you. <3

(Also man, I miss writing about ATOTS so ridiculously much. This felt so familiar and also kind of sad. Phupha, Tian, villagers... come back to us. I miss you.)

#phutian #phupha x tian #a tale of thousand stars #atots #1000 stars #anon #I miss ATOTS so much every day #I just rewatch episodes and EarthMix interviews trying to pretend the show didn’t actually end

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merelliahallewell · 4 years

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The Drust in Battle for Azeroth

This is the second of four? posts looking at the Drust using the in-game and developer information we have available to us. I find the Drust incredibly interesting villains who manage to have some understandable motivations (at least in BfA) and also a neat aesthetic. The Drust and their history and influence are what elevate the questing zone to being more than just a Witcher ripoff and gives it its own cool identity.

You can find Part 1 here. Anyway, here we go with BfA lore. This one is a bit of a doozy, be warned.

Part 3 - The Drust in Ardenweald

Part 4 - The Drust in the Night Fae Campaign (1)

Part 5 - The Drust in the Night Fae Campaign (2)

Before BfA

It isn’t known how long it took for the Drust to be defeated- we’re only given very rough timeframes. The dungeon journal suggests that they were defeated two thousand years ago, but that leaves 700 years between human settlement and the final end to the Drust, which seems a touch long. Ultimately, the timeline doesn’t matter so much as the impression that the Drust have been there for a long time.

Most Drustvari have a healthy superstition of witchcraft that comes from even before the Heartsbane rose, and it does not necessarily seem to be tied to Thros in their minds. As shown by Emma Mayfield and the Witch in the Woods, one also does not need to be a Heartsbane witch to utilize the power of Thros. It is possible that many generations of Kul Tiran witches could have been communing with Thros in various ways, just as they are implied to have made pacts with demons.

Drust Incursion

The Heartsbane Coven was formed at Gorak Tul’s command, after a dark bargain was struck between him and Meredith Waycrest. Tul promised her that her ailing husband would be safe from death, and it seems as if his price was that she would follow his commands and free him from the prison of Thros.

The Heartsbane Coven has a neat history that can be read through the eyes of the citizens of Corlain. I love the Coven and I think they’re really interesting- but since this post is focused on the Drust, we’re going to try to stick to viewing them through that context.

It seems as if the Heartsbane are portryaed as the successors in inheritors of the Drust’s legacy. They wield not only their power, but utilize the same sorts of horrific rituals and strategies that can be seen in Ardenweald.

The most potent weapon the Coven wields is the Heartsbane Curse. This curse allowed them to mentally enslave hundreds of residents of Corlain and most members of the Waycrest Guard. This curse, likely created by the Drust, is eerily similar to something we will see later on. On top of that, they used the curse to great effect on the local fauna, turning the birds and beasts of Drustvar into servants.

As the war with the humans turned against them, the Drust crafted many constructs in order to house the spirits of the fallen, allowing them a second chance to battle against the humans. The constructs were made of incredible materials such as Revlis and Hailstone. Though they could not craft the powerful constructs the Drust had once created, they mimicked them with wood, bone, and wicker. They made a number of various wicker monsters as well, the majority crafted deep within the Crimson Forest, though others were made across the mountains in Barrowknoll. They stitched monstrosities together from pig and human flesh, animated with dark magic.

“There is more to worry about in this land than simple beasts. Our enemy employs constructs of wicker and bone that can rip a man apart…”

These armies of flesh abominations and “wooden demons” were more than enough to to match whatever forces in Drustvar had not been enslaved by the Heartsbane already. The constructs were enough to defeat even the Lord-Admirals elite guards. The Coven took Drustvar by storm after taking Corlain with ease. Some witches were sent to infiltrate towns such as Arom’s Stand and Fallhaven, while they used their forces to directly attack Falconhurst, take control of the Crimson Forest, and attack Fletcher’s Hollow after they discovered a powerful artifact. Glenbrook not only lost much of its population to the Coven or the monsters in the woods, but also had the very land around it darkened by their magic.

If they had not been stopped by the hunch Lucille Waycrest had regarding their magic, it is entirely likely the Heartsbane would have overwhelmed Kul Tiras, which was entering a three-sided civil war at that point in time. The Drust would most certainly have been released from Thros at that point, with the Heartsbane as their eager servants. Drustvar was near-completely under their control by the time the Adventurer showed up.

It is an important point to mention that the Drust had direct involvement with the armies the Heartsbane raised. The wicker constructs were inhabited by either souls that were tormented and broken into serving the Heartsbane or Drust spirits called from Thros. Generally the ones in the Crimson Forest appear to house Drust, while the Soulbound Goliath and wicker men in Barrowknoll held enslaved souls. The Heartsbane also adopted the standard of the Drust, painted in blood (right). On the left is what is used in Ardenweald. It appears that the strength of an enslaved soul (or combination of numerous souls) directly corresponded to the power of a wicker construct.

Even as they fought for control of Drustvar, the Heartsbane worked feverishly to bring their master back to the world via a magical ritual held deep underneath Gol Inath. This ritual was called the Grand Rite, and required a massive effort held across the whole Crimson Forest. It appears the Grand Rite was meant to rip open a hole in reality to allow Thros’ minions in. While this rite was somewhat weakened by the activity of the Adventurer, Gorak Tul was still able to cross over briefly before retreating back into Thros. It is possible the Grand Rite was later completed fully within Waycrest Manor so that the events of the dungeon could occur.

Gorak Tul arrives in Azeroth for real this time via a set of ruins buried far beneath Waycrest Manor. He’s hugely threatening here, and summons additional Drust to aid him in battle. Tul still bears his vrykul frame, though he’s changed greatly, acquiring a strange amount of growth on his body like a tree almost, and his skin looks like bark. He even has a third eye. Seriously, this guy is menacing. These other Drust can also be seen being summoned by Heartsbane ritualists within Corlain, and it’s very unusual just how twisted and blighted they look compared to Tul. They seem absolutely malformed, more like Gollum than a vrykul. Could this be some effect of Thros after their long imprisonment?

A small aside: Drust undead were stirred from their long slumber by the Heartsbane magic. It seems as if it is capable of waking the dead in some fashion, though it almost seems to be from ambient magic rather than directed necromancy. Kinda neat.

Into Thros

Just a few things to wrap up with BfA and the Drust. There are minor bits of their lore I didn’t mention that are doable in Archaeology, which is worth it if you want to fly around pretty zones and dig up relics.

The isle of Fate’s End is located some distance from Stormsong Valley, and features Drust ruins upon it. Apparently, nobody returns from Fate’s End if they’re sent there. It’s here that Jaina appears to have been taken into Thros. Is it some sort of a natural gateway to the place that’s one way only? Maybe a place where people were unknowingly sacrificed to Gorak Tul? Whatever it is, it’s wild. You can fly there in-game, but in the story only a Tidesage can take you out there. It’s interesting that the Tidesages have developed a special rite in order to reach it, and I’m curious if that implies that the Tidesages dealt with Drust magic in the past or know how to negate it with their own power. It’s food for thought, for sure.

Thros itself is nothing special, alas. It’s just a color-swapped Drustvar with some more of those weird Drust and Gorak Tul hanging out. Honestly it’s a bit disappointing, but there is some interesting lore that comes from Ulfar during these quests. Ulfar also says some pathways are best left closed- lest those on the other side use them instead. Up until then, he was unaware of Tul’s return.

The entrance to Thros lies within the great tree, Gol Inath, but crossing the threshold will not be as simple as walking through. To open the path, you will need an effigy of great strength. Not one of the trinkets of the coven, mind you, but one of old, Drust magic. The path to Thros will be treacherous, but that is merely a fraction of what awaits you inside the Blighted Lands. Prepare yourself, <class>, for the minions of Thros will use your deepest fears and regrets as a weapon against you.

Once you have collected the necessary reagents to build an effigy and enter Thros, he says this:

I wish you luck on your journey, mainlander. Tread carefully, for Gorak Tul's eyes will be upon you.

He is vulnerable within his own realm, and he will go to great lengths to prevent you from entering it.

Katherine Proudmoore, the then-ruler of Kul Tiras, remarked that most people believed Thros only to be something of rumor and legend, not an actual place one could travel to.

The Blighted Lands...

If the legends are true then inside we will witness suffering and torment the likes of which we have never known...

The whole journey through Thros is interesting, as Gorak Tul clearly considers Jaina his most valuable prisoner. Eventually you catch up, have a neat cinematic, and battle him to the death. Gorak Tul’s death speech offers a hint of what is to come for Ardenweald in Shadowlands.

Your hollow victory... means nothing...

The Drust... will never... relent...

Dying with his last breath, Tul's corpse fades away.

One final mystery

The Waycrest manor dungeon is pretty neat, but hardly contains anything Drust-related save for the ruins deep underneath. It is especially disappointing that Gorak Tul’s boss fight room is the same one you fight him in beneath Gol Inath- apparently the Drust really liked that design, or maybe it’s best-suited for portals to Thros.

However, there is one bit of unique architecture. Created by artist Fanny Vergne, there is some sort of a design etched into the ground beneath the organ the Waycrests are playing. It looks like a worm, or a serpent with runes carved into it? I wonder if it is supposed to be some sort of horrific Thros monster or something else. In the files of the game, it is apparently labeled as “Jormungandr“ which is a Norse mythological being. Interestingly, the runes do not match any known Vrykul or Drust runes used in the game’s environmental art. I wonder if the artist would be able to shed more light on it or if it’s just a neat design.

#Drust #Drustvar #Thros #The Blighted Lands #lore deep dive #Battle For Azeroth #Kul Tiras #Merellia's RP Resources

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ablednt · 3 years

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I'm the asker from before and sorry I made you uncomfortable, I was just trying to be precise and explain everything in detail since this is a really sensitive subject. I'm autistic and I don't have dyslexia but I understand not everyone can handle long paragraphs like that. You don't have to answer this if you don't want but I wanted to try and phrase it again in a more accessible way. Again, you don't have to respond, I'm just trying to share information and stop people spreading misinformation.

"Tulpa" is not a term taken from Tibetan Buddhism. The terms sprul-pa or tul-ku are exclusive to/from Tibetan Buddhism and they describe practices that have nothing to do with tulpamancy which is the practice of creating an entity like a system member. Tulpas/tulpamancy is a modern practice that has been influenced by some Tibetan Buddhist practices but it isn't a Tibetan Buddhist practice or word. The reason it has those influences is because of Tibetan Buddhists trying to translate spiritual ideas between cultures and creating work that has a basis in Tibetan Buddhism but is ultimately a completely different spiritual practice. There are specific examples of specific Tibetan Buddhists writing about/discussing new practices that they themselves helped develop with Tibetan Buddhist influences. This happened before the book that most people using the cultural appropriation argument mention was even published. I don't feel comfortable condemning tulpamancy because the only people who are arguing against it are people using cultural appropriation allegations to attack/condemn all endogenic systems or people repeating them/using those sources and there are other Tibetan Buddhists who agree with, support, or even helped create modern tulpamancy. The cultural appropriation allegation was popularized via a Carrd made by a disordered system who "disagrees with" all non-disordered systems. That isnt bad itself because cultural appropriation is bad even if people are using it to excuse their bad behavior but like I said it makes no sense because the practice itself originated from Tibetan Buddhists contributing their cultural influence willingly, not from people stealing or appropriating their spirituality. If all Tibetan Buddhists found it appropriative it would be but the practice has a history of positive cultural exchange by Tibetan Buddhists.

I hope this made more sense and was easier to read, and again I'm sorry about the first ask. If you still want sources I can try to link some but they are long and probably inaccessible.

It's alright I understand

I don't know if you saw it but I shared a source from a Tibetan Buddhist who isn't anti-endo (they say people's experiences are valid but explain the terms etymology and why it's usage is incorrect)

Even if all that you say here is true (I'm not doubting it) I still think that systems with no connection to Tibetan Buddhism shouldn't use the term especially when thought-form is a direct translation?

I don't think that people who use the term are problematic or intentionally harming anyone but nonetheless it does, from what I can tell, contribute to a culture where systems of color aren't being centered in our community.

Sometimes terms we get attached to end up meaning things we didn't realize or end up making people feel unsafe. We've stopped using certain labels, names, etc. because it made people feel unsafe etc.

I think what bothers me more about this whole thing isn't the discussion itself but the way it's immediately labeled as discourse and shut down like it's not a valid concern for people to have?

Again my posts weren't meant to make systems who use the term feel attacked but to bring to light legitimate viewpoints and voices that get ignored.

#ask to tag #long post

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lavendermiilk · 5 years

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HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

Curious as to what the differences are between HIT, HIIT and HIIRT? Well, what follows are what I consider to be the high points. Tomes could be written on the similarities between these methodologies, but I think the following gives a pretty good overview.

First, a couple of definitions:

HIT – High Intensity Training: The area covered by the overarching umbrella of classic High Intensity Training (HIT) is wide indeed, including such broad-stroke methodologies as classic, single-set-to-failure HIT, and various super-slow routines. Included too, are all manner of TUL (time under load), repetition tempo, and rest period manipulations. Methodologies here are largely those popularized by Arthur Jones (of Nautilus fame) and bodybuilding’s Mike Mentzer.

Note: for info on “training to failure” see this post.

HIIT – High Intensity Interval Training: Most studies on classic High Intensity Interval Training (HIIT) focus on only sprint (running) and/or cycle sprint sessions, because that’s what’s available and most easily studied in a lab setting. A good article summarizing HIIT, and its positive effects, here.

HIIRT – High Intensity Interval Resistance Training: At it’s most basic, HIIRT is a powerful burst of output (typically 20 – 80 seconds), followed by a scaled rest period. Wash, rinse, repeat. Think HIIT Tabata sprints — but with heavy resistance exercises. Brief, brutal and basic are key words here. I’ve fused elements of CrossFit, and the work of folks such as Scott Abel, Istavan Javorek, and Joel Jamieson (in addition to whole slew of others) — along with my own, 35+ years-in-the-trenches experience — to create my own methodology. Hints of HIT? You know it. Shades of HIIT? Yeah, that too. I come from a background of slinging iron as a way of bettering performance on the track and on the gridiron. I came of age in an atmosphere that knew no S&C dogma — if it worked, it worked, and that’s all that ultimately mattered. And that’s the credo I operate by today.

HIT, HIIT, or HIIRT — what’s the difference?

Generally speaking, the distinction lay in the overall intent of each individual “set” (or output burst). HIT attempts to attain total muscular failure (within an allotted time window) in the targeted musculature, whereas HIIT and HIIRT attempt to attain as many repetitions (or highest cumulative work or power output) as possible within a set, or established time period. With HIT, each exercise is generally performed once through, to failure. In HIIT or HIIRT, an exercise may be performed 2, 3 or even many more times within a workout. I say “generally” here because there is much overlapping and gray area within these methodologies. HIIT is definitely a conditioning-biased protocol — i.e., Metabolic Conditioning, or MetCon, for short — whereas we can consider HIIRT a hybrid of both HIT and HIIT. And a HIIRT session may be, depending upon how it is set up, strength, hypertrophy, or MetCon (strength endurance) biased. Confused? Don’t be; this will all make sense soon enough.

Can you give an example?

Sure. Here’s an example of what I consider to be a classic HIIRT workout: six distinct exercises, 3 upper body dominant exercises alternated with 3 lower body dominant, all set in a circuit format. Each exercise is performed all-out, full-bore (as many reps or the most force and/or power developed as possible) for 1 full minute. Then, rest for 1 full minute before beginning the next exercise in succession. Wash, rinse and repeat. Each exercise will be performed twice during the 2-round duration of the workout. If you’re doing the math, we’ve got 24 minutes worth of work and rest here. Even allowing for some degree of spillover, we can still get this workout done in 30 minutes. Brief, brutal, basic…and extremely effective. Consider this scenario:

(A1) Tbar swings (A2) Powermax 360 push-pull/cross-punch (30 secs each exercise, shift on the fly) (A3) ARXFit leg press (A4) ARXFit flat press (A5) Reverse lunge iso hold with dumbbell curls (30 secs each leg, shift on the fly) (A6) Blast strap rows

The actual exercises are not so important at this juncture; what is important is the overall workout setup. I could crank the intensity up a notch here by reducing the rest period between each exercise to say 45 or even 30 seconds, by bumping-up the work period, or by increasing the exercise resistance. By virtue of me using resistance exercises here I’ve just morphed a classic HIIT setup (which could have used sprints, hops, jumps, bodyweight exercises, etc.) into a resistance-based interval circuit, or HIIRT, with, in this example, a decidedly MetCon (metabolic conditioning) bias.

So achieving total muscular failure is not a goal of a HIIRT session?

Not necessarily. Remember when I said that there are no hard lines of distinction between these various protocols? Consider the following, more strength/hypertrophy-biased (as opposed to the previous example’s MetCon-biased), upper body emphasis HIIRT workout:

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

*note: the (for example) 30X0 annotation denotes the exercise repetition tempo in the eccentric, pause, concentric, pause format. 30X0 would, therefore, be performed with a 3 second negative, followed by no pause leading into a fast-as-possible concentric, with an immediate return to the subsequent negative. Note, too, that there is a profound difference between “exploding” into the concentric portion of a movement, and “jerking” into the motion. There is a time and place for ballistic, “jerking” movements for sure — just not with this protocol.

Two rounds of each can certainly be accomplished in 30 minutes if the rest period between exercises is held sufficiently brief (i.e., less than 1 minute). Extending the rest period will require eliminating the pre-exhaust exercise (in this case, the OmniFit flye), which is fine, considering that if a client is not yet up to the fast-paced nature of the workout to begin with, they probably aren’t in need of a pre-exhaust anyway.

So what are the advantages of HIIRT vs other forms of training?

Well, what we’ve done at Efficient Exercise is essentially turn what would be considered a huge disadvantage (a 30-minute session time constraint) into a decided advantage for the client. Not only do Efficient Exercise clients need only invest an hour or so per week in the studio to achieve an optimum level of health, but that investment pays huge dividends when it comes to effective fat loss and muscle gain.

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

The bottom line? In order to maximize fat loss, we must elevate growth hormone secretion, minimize insulin spikes, improve muscle insulin sensitivity, and keep cortisol under control. This is best achieved by keeping training sessions brief, brutal, basic and intermittent.

The other side of the coin is, of course, muscle gain. To induce muscle growth we must stimulate protein synthesis in muscle tissue. Protein synthesis is initiated by an exercise/movement that most effectively:

And the take-home message is this: Recruit and fatigue as many muscle fibers as possible, as fast as possible, and ensure adequate post-workout recovery and nutrition following the workouts. Remember, exercise ought to be considered a high-amplitude signal that subsequently affects the body’s on-going, anabolic hormonal milieu. Too much is too much; too little is too little. Profound, I know — and yet it is so very true.

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

The repetition range, together with the execution tempo, will determine the nature of muscle fiber recruitment. We want to recruit, tax and fully exhaust as many fibers as possible, including slow twitch, intermediate, and fast-twitch fibers. As with all strength exercises, slow twitch fibers are recruited first, then as the muscles fatigue, intermediate and finally fast twitch fibers are recruited if and only if the set is continued until fatigue sets in.

Muscle growth is best achieved when the exercises are performed with controlled eccentric movements and continuous tension. Make an effort to minimize momentum unless the nature of the exercise dictates otherwise.

2. Improve insulin sensitivity by performing a sufficient volume of work.

Multiple (2 or 3) sets performed within the 6-20 repetition range is best for depleting muscle glycogen (and stimulating protein synthesis). During HIIRT training, muscle glycogen is broken down at a rapid rate, which results in improved muscle insulin sensitivity and increased LPL (lipoprotein lipase) activity on muscle tissue, causing nutrients to be preferentially partitioned towards muscle tissue. Insulin sensitivity increases on muscle cells when glycogen stores are low. When this occurs, nutrients are partitioned into the muscle tissue and fat stores are broken down.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

An interesting aside: contrary to popular belief, it’s not lactic acid that causes muscle burn; this is actually the result of lowered blood pH creating an acidic environment, thereby resulting in that old, familiar, muscle burn and fatigue. The brain senses the situation and increases output of GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Plenty. GH has been shown to stimulate fat breakdown (lipolysis), increase the utilization of fat, and decrease the use of carbohydrate as fuel. GH has beneficial effects on muscle mass, bone density, body fat, and it can help reverse some of the age-related changes in lean body mass (sarcopenea).

GH has also been shown to act as a suppressive on myostatin. And myostatin, you may remember, inhibits muscle growth and is a negative regulator of muscle tissue. Higher GH release means lower myostatin expression; lower myostatin can result in increased anabolic activity and an increase in androgen receptor expression.

Research shows that circuit strength training (and high intensity sprint training) are both effective methods for naturally elevating GH secretion in healthy adults. It is my opinion that these effects can be greatly enhanced by adding a resistance exercise element — HIIRT — to the mix.

*Also*: please check out my post ARXFit, and the Perfect Rep. Because all of this methodology is less-than-effective unless the basic building blocks are solidified. And yes, ARXFit for sure enables a perfect repetition, but the lessons learned here can for sure be applied to conventional exercise methods.

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

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davidjduran · 2 years

Text

IM Tulsa 2022 Race Report

Preface

Better late than never. Post IM I checked out and shifted gears to summer fun with the kids. Kept running streak going until day 288 on July 4th. From fitness pov I've been slacking off over the summer but plan to get back into it more socially with school back in session and fall around the corner.

Venue

Honestly I picked this race for the time of year over the location, but Tulsa ended up being pretty cool. It was a bit of a hike from the east coast but doable. TUL airport very convenient to town, although it required a connection from NJ. Lots of good restaurants, bars, arts, and entertainment options. A great bike shop. Lots of coffee shops. Too many pot dispensaries. And a diverse mix of old run down sections, newly developed ones, and beautiful historic buildings from the early 1900's.

Stayed: Hotel Indigo Downtown. Pricey for Ironman/PGA weekend but convenient to everything.

Ate & Drank: - Lo Wood: Higher end meal our first night. Excellent. - Jinya: Good Ramen noodle bar. - Vampire: Sandwiches. - Dilly's Diner: Amazing breakfast options. So good we went back again. - Cherry St Kitchen: Ok breakfast. - McNellie's Pub: Good bar food and vast beer list. - Arthur G's BBQ: When in Rome. - Sweets: HURT Donuts, Rose Rock Microcreamery - Coffee: Black Wall Street, Soda, Gypsey

Bike Shop: Phat Tire. Can't say enough good things about these guys. Got me tuned up lickety split, and repacked the bike for return so we had more time to enjoy Tulsa.

Lead Up

We left at stupid o'clock Thursday morning from EWR but everything went smoothly and arrived on time around noon in Tulsa. Despite a brief scare where my bike ended up not loading on our EWR->ORD connecting flight, somehow AA got it to us via DFW just 15' after we landed in TUL. Pro tip, throw an AirTag in your case so you can see where your bike is in near real time.

There was a lot to do those first 48 hours. Thur: Reassembled bike, dropped at shop for tune up, athlete check in, last taper run. Nice meal out at Lo Wood. Fri: Recon swim at Keystone lake (out of town), drove complete bike course. Short bike on run course. Organized race day bags. Raman at Jinya. Sat: Big breakfast at Dilly's Diner. Checked in bike and bags. Watched Bond. Early to bed (~8pm).

Goals

I started training for this from pov of "What would it take to KQ?" and working backwords from my prior PR of 11:38 at IMWI in 2015. Idea was to systematically reverse engineer the fitness and know how to KQ, or at least to get close and then build on that down the road.

After some soul searching and lots of EN Team feedback, I shifted my mindset for race day from specific output based time/place goals to one of inputs and process. In other words, don't chase a time. Inputs >> Outputs. Prioritize process throughout the day and results will follow.

All that said, I definitely wanted to improve time and execution vs. my prior 11:38.

Race Day

Morning

Followed my plan. 1st breakfast around 2am, then back up at 4am, walked up to shuttle. Jen and I both managed to squeeze on and ride together which was nice. Got to T1 around 5:30am. Tires, fluids, Garmin & batteries on, bike check, etc.

A storm had rolled through the day before so it ended up thankfully being much colder than expected (low 50's). I debated the day before on what to wear and ultimately stuck with EN Tri top + arm warmers and gloves which proved very helpful!

Swim

Went ok but plenty of room for improvement. This is by far my weakest discipline and I still haven't unlocked some fundamental form issues. Liked the format change to rolling start and last minute decision to modify from 1 to 2 laps as water was very choppy further out. Somehow this increased the total distance to ~4750yds (+500yds) and caused extra confusion when they moved the T3 buoy between lap 1 and 2! I didn't wear a watch but check out these other tracks.

For future - think I really need to dedicate a season to swim form including a week+ camp w/ coaching to fix some fundamental issues.

Actual time 1:31 ~= 1:55/100yd on the longer course, and almost identical pace to IMWI although AG 29th of 88 starters was a definite improvement.

4:27 w/ minimal fooling. Passed 55 men in T1, 6 in AG. Wetsuit stripper was fab -- snap and right off. Grabbed bag. Helmet and shoes on. Arm warmers and gloves on at the bike added the most time but helped keep me warm enough on the ride.

Cumulative AG: 23rd (up 6)

For future - only way I see to improve this is to have shoes on bike and do a rolling start. And ditch gloves and arm warmers if temps permit.

Bike

Plan called for 2 GE bottles/hr until peed twice, then 1.5 bottles/hr thereafter. Priority on hydration vs. solid calories. Intensity as 130-135bpm and 215-220w NP (314w ftp). Steady, do no harm, setup the run, "Wait for it".

Right off the bat I was feeling very full and stomach grumbly. Think my Saturday breakfast/dinner + Sun morning breakfast was a bit too much. Took some time to settle in sipping fluids, probably not getting down quite as much as I had planned, but fortunately with the cooler temps it wasn't an issue. Now some months later I don't remember exact consumption but it would have been a couple bottles short of plan (~8 vs 10), finishing with H2O + salt instead of GE to help clear stomach before run.

After the first 20 miles or so I was surprised to be regularly passing super fit guys on super fancy bikes and found myself triple checking RPE, HR, and NP to ensure I wasn't overcooking anything. All checked out.

Effort per hour splits: HR (Plan 130-135bpm): 138, 133, 134, 133, 135, 138 NP (Plan 215-220w): 214, 221, 215, 210, 211, 218

Stayed safe, aero (it was fairly windy), draft legal, careful on some of the rougher roads and descents. Wait for it.

Biggest challenge was the GI and then, once again, peeing like a champ, probably 5-6x which cost me a few minutes. Some room for optimizing here, especially on cooler days.

Overall ride: 5:38 (8th in AG), 215w NP, 265TSS Cumulative AG: 14th (up 9)

For future - mostly refining the nutrition/hydration plan. Few extra watts and more flexible/aero position wouldn't hurt.

2:46 again no fooling. Right in. Helmet off. Socks and shoes on. Ziplock go bag w/ watch, number, hat, and race saver bag. And on the road! Saw Jen coming out of T2 which was a nice mental boost! Total T1+T2 time 7:14 was 3rd in AG!

Cumulative AG: 12th (up 2)

Great EN highlight here @ 6:30 mark.

For future - Do it again! Possibly leave shoes on bike.

Run

Always great to come off the bike unscathed! Run plan was to 1) settle HR early on, 2) confirm hydration status and no GI issues, 3) remain disciplined and gradually ramp RPE/HR across the course.

Loosely planned effort by HR as: ~135bpm first 6 miles, then drifting up to mid 140's ~halfway, then capping at 150bpm until final 5km. Planned to sip a GE bottle from T2 1st 6 miles, then start augmenting w/ Bloks every 2.5-3mi and fluids from the course.

As with the bike, actual consumption is a little fuzzy. In my T2 haste I forgot the go bottle. Started sipping GE/H20 at each aid station with just a few steps walking to get it down.

HR out of the gate was a bit high (low 140's). Tried to bring it down but after a few miles just accepted that it wasn't rising and would cap it in low 140's until about 1/2 way.

Kept cadence up. Smooth. Not chasing. Settled in. Stayed in my box. Thanked the volunteers and smiled a lot.

Somewhere along the 1st lap out started overhearing people chatting about the swim course being all messed up and longer than expected. It seemed to be extra baggage they were carrying throughout the day and glad I hadn't even registered it at the time.

Had hoped to start passing more people in the 2nd lap but with the rolling start and no AG marks it was really difficult to tell who was who and overall standings. Perhaps for the best as I just ran my race and tried to maintain a pace which definitely got harder towards the end.

Didn't really stick to a specific nutrition plan in back half. Just made sure to drink something at each aid station. Alternating between cola and ice water in the back half. Took an advil somewhere in there and just kept trucking.

Key metrics (Mile 1-6, 7-12, 13-18, 19-23, Final 5km) Pace: 7:45/mi, 8:10, 8:13, 8:29, 8:51 (uphill back to town) AvgHR: 143bpm, 144, 146, 145, 144

Overall run: 3:36 (10th in AG) Cumulative AG: 12th (no change)

For future - I think the durability plan and run streak really helped here. Ideally would steal another 5' or so through faster TRP and perhaps some mental toughness to push RPE up when it gets tough.

Finish

Total time: 10:52 (PB by 46 minutes) 12th AG, 39th Male, 44th Overall

Always amazing to come across the finish and especially after a steady well executed day. Didn't realize it would be Mike's last year so that's a cool bonus. The Mrs was right there at the finish and we got a great hug and photo right in the chute. The volunteers helped me get situated, stood to block the sun while I collected myself, and were just generally great. Thought I was ready for some real food. Tried a burger. NOPE. Tried a hot dog. NOPE. Eventually nibbled on some chips or something and caught my breath.

One of my unofficial goals was to have a cocktail on the rooftop bar of our hotel, with the Mrs, before sunset after the race. We got up there in plenty of time but were told the bar had closed early on a slow Sunday night! After a brief standoff with the bartender and explaining what I'd just done, he ended up letting us in, and I got that cocktail!

I'll admit after seeing some crazy roll down action earlier in the year I started to get my hopes up and went to the awards ceremony the next morning. I had never gone before and it was pretty cool to see the level of fitness, excitement, and commitment within that group. Unfortunately the 4 spots got scooped up by first 4 places, with the 4th place time 30' faster than me. Can I find another 30' in there somewhere? I think so! 15' in the swim alone! If and when I go for it again remains to be seen.

Shout Outs

Of course all this would not have been possible without a lot of support along the way.

Thanks to my Mrs and IronMate for always encouraging me to keep going, enabling longer ride days, getting the kids, and often having Italian subs ready when I got home. Also for joining me on our Tulsa "vacation" which included a lot of running around here and there and a 60 mile scenic drive of rural Tulsa. Spectating is just as tough a sport I'm convinced!

Thanks to my folks for coming out and watching the kids while we were gone. And to the kids for also putting up with me coming and going and often sweaty at school pickup after a ride or run.

Thanks to everyone that commented on the socials during the race. It's always motivating to know people are watching and fun to relive the day.

Lastly, to the EN Team and Coaches for lots of good advice and support over the last 9 months. This is not something I do regularly so borrowing with pride and standing on the shoulders of giants has been a big help to make the most use of my time and to stay foucsed on the the areas that matter.

Data Crunch https://www.endurance-data.com/en/result/659/381-david-duran/

0 notes

txny-archxr · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

otaku-douchebag-ponytail · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

the-yaoi-galla · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

fangirl-with-a-shoulder-fettish · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

professorsudowoodo · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

danda202 · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

merelliahallewell · 5 years

Text

Drust Patrons

Within Thros, the Drust reign supreme- setting up some semblance of their own twisted kingdom within the death-world. However, not all Drust are aligned with one another. Even among those who originally followed Gorak Tul, there seems to be division. Alliances formed and later broken, grand betrayals, and history of all sorts has likely taken place within Thros, far from the ears of Kul Tirans.

It seems that since their exile, many Drust wasted away physically and become little more than spirits. Not all have found this fate, though. Powerful Drust that remain have set up their own domains within the realm, and have gathered immense magical strength over the last two thousand years or so. They may even compete with one another for mortals to influence.

Ultimately, all Drust have one great ambition- to escape Thros and walk their ancestral lands once again. The more powerful the Drust, the more difficult it is for them to leave the realm. Thros tries hard to keep what it catches, and the way between worlds is a difficult bridge to cross, according to the Thornspeakers.

Since the Drust cannot leave the realm, they rely on agents in Azeroth to do their work for them. Power is granted in exchange for subservience- this has been seen time and time again in the grimoires recovered from pre-Heartsbane witches. Many times, the witch or other magic practitioner is expected to help weaken the bonds Thros has on their patron- or to help them exact revenge on the bloodlines of those who defeated them originally.

What is more, some Drust spirits seem to have other goals, as well- each different depending on the patron. A two hundred year old grimoire we recovered described some of these patrons in detail, their goals, and how best to contact them- the Order has done its best to verify this knowledge as best we can.

In short, Drust magic may have ensnared many in Kul Tiras’ history, and may yet ensnare many more if the ways to access it are not cut off. This section contains descriptions of these Drust patrons- understanding our enemy is key to knowing them and finding ways to counteract their influence in the days to come. The signs I have copied into this text are among those most commonly used to contact these patrons. Study them well, and learn to recognize them in the field.

#Drustvar #Kul Tiras #Heartsbane Coven #Drust #Drust Magic #Order of Embers

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saintofsunflowers · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

n1nj4-l0v4 · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes

nepaca · 5 years

Text

HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

First, a couple of definitions:

Note: for info on “training to failure” see this post.

HIT, HIIT, or HIIRT — what’s the difference?

Can you give an example?

So achieving total muscular failure is not a goal of a HIIRT session?

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

So what are the advantages of HIIRT vs other forms of training?

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

2. Improve insulin sensitivity by performing a sufficient volume of work.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

0 notes