Recommendation: Train to momentary muscular failure in order to recruit all possible muscle fibers. Do not train to a set number of repetitions.
Recommendation: Select a weight of 80%RM and do reps to failure, which is optimal for strength, muscular endurance, and bone density.
Recommendation: Lift slowly enough to maintain muscular tension. In extreme cases, this may be 10 seconds up, 10 down, though that doesn’t appear to be necessary. I use a cadence of 4–5 seconds up, same down.
Recommendation: Select your own rest interval for muscle growth. Use short rest intervals for cardiovascular conditioning.
Recommendation: Single set training appears to be as effective as multiple sets for muscle growth. There’s little scientific evidence for a recommendation as to frequency of training.
If I had to pick a single one of the above recommendations to emphasize, it would be intensity of effort, which appears to be the single most important aspect in attaining growth in strength and size.
4 min read
Full disclosure first: I'm an iPhone fanatic.
I've been a mac user for 2 years and I honestly couldn't imagine using anything else now. The link between the iPhone and the Mac is seamless, if hard wired! I can honestly say that the iPhone 3G and now the 3GS are the best phones I've ever owned and used.
However! There are lots of things that annoy me about the iPhone.
1. The OS has taken a long time to get to where it is today and it's still locked down. Why should I have to jailbreak to get functionality that comes as standard on other handsets?
2. While I think Apple are exceptional at what they do, they are also total control freaks, which really annoys me as a consumer. I buy the hardware, I should be able to do what I want with it.
3. I have a love/hate relationship with the App store.
4. In order to backup, I have to sync with iTunes which requires the data cable. This isn't a problem for me as I download lots of podcasts which require syncing via cable.
WAIT hang on, that's another bug bear of mine.
5. The iPod app doesn't wirelessly download your podcasts on the fly. You can download over wifi, but only one at a time. My Nokia N95 was able to do that task.
6. The iPhone should be able to backup and sync over 3G or wifi even if you have to buy MobileMe.
7. The iPhone isn't that easy to use. Trust me, novices will find the entire ordeal troublesome and over complicated. I'm referring to those who only text and make calls on their current handset, of which there are many.
The iPhone essentially requires users to modify their use of a mobile phone and learn to sync their phone to their computer and to interface with the device via desktop software. This is a good thing however, and more people should learn to do this with their existing 'dumb' phones if only to avoid loosing data.
So what exactly is my ideal phone?
At least 3.2MP camera - I really do not need more mega-pixels on a phone, but I do want a good sensor. A flash would be handy.
Expandable memory via MicroSD card or suitable alternative.
The size and shape of the iPhone, perfect for my hands and a big enough screen to watch films on the plane/train!
15 hour battery life from constant use. I can recharge at multiple opportunities throughout the day, but 15 hours of constant use is enough to get me through any arduous day or to most destinations.
3.5mm headphone jack.
I'm getting very excited about Android. As well as being an Apple fanboy, I'm a total Google love child. My life is in constant sync with gmail/calendar/contacts/tasks and therefore Android is just begging to be tried.
Android is now maturing as a platform and being released on many new handsets and is therefore getting more and more support. Developers are going to port iPhone Apps and many developers will choose to develop for Android ahead of other platforms given the potential size of the Android user base. Therefore by having an Android device you will have the widest choice of apps available.
OS X is very nice, but the way Apple control the operating system always leaving me wanting more and therefore I will tire of it very soon.
Windows Mobile 6.5: let's just say that it would take a miracle for me to buy a winmo device - it's just not for me.
A really important consideration for me given my experience on O2. I would ideally buy the handset unlocked for use any network, which would then allow me to buy a suitable 30 day sim only tariff. I would require a network with decent 3G coverage.
To conclude, my ideal phone would be of the hardware spec above running android on either Vodafone or Orange.
Of the handsets currently available I would only be tempted to ditch my iPhone 3GS for the HTC Hero which is a capable handset.
I suspect that my dream device is only around the corner in the shape of the rumoured google phone, but in the mean time I will continue to 'make do' with my 3GS as my ideal phone.