TechGenix FitITproNews

Vol. 03, #6 - February 13, 2019 - Issue #0071

FitITproNews: Focus-shifting & crank it up

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Editor's Corner

In this week's newsletter we examine a way you can squeeze out a few more reps when you feel you've reached the limit on some weightlifting exercise you're doing. Your Editor also shares an interesting experience concerning a pre-workout supplement, and he invites newsletter readers to share their own experiences on this subject by emailing him at [email protected]


Mitch Tulloch, Senior Editor

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter. 


Andrew from Austin, Texas USA wrote to us about a tip I shared in Issue #70 Sleepy, hungry, cold & wet concerning the value of taking cold showers after working out:

"Don't like cold showers."

Neither do I, but if I want to progress in fitness and feel my best then I've got to do what it takes. And this is especially true for us fat IT pros as we grow older. 

Got comments or questions? Email me at [email protected]

Fitness Tip

It's a well-known fact about resistance training (weightlifting) that pushing an exercise to failure or beyond will produce the greatest results in terms of muscle growth. 

Well it's not really an established fact. Bodybuilders used to believe back in the 80s that failure training was the best hypertrophy (muscle-growing) protocol to follow. But in the 90s views about this began to change because of the lack of clear-cut scientific evidence supporting failure training. Most likely those bodybuilders who experienced the most muscle growth from training to failure also used steroids, so maybe the truth of the matter is that training to failure plus steroids equals amazing muscle growth.

But let's avoid that whole line of inquiry. Because when a magazine like Muscular Development that has long championed the acceptance and even necessity of "chemical enhancement" in the bodybuilding profession starts saying that steroids can damage your heart, you know the profession is finally beginning to understand the danger of such chemicals:

Chronic Steroid Use May Damage The Heart (Muscular Development)

But if you're a natural bodybuilder like I am (not that I can really call myself a bodybuilder, I just like working out with weights sometimes) then the question is still: Can pushing it to failure or even beyond help me get some extra muscle growth? Jacob Wilson, Ph.D., CSCS weighs both sides of this interesting question in this article on

Ask The Muscle Prof: Is Training To Failure Helping Or Hurting Me? (

Personally I enjoy pushing my muscles to the max because they ache afterwards, often for days. When that happens it means my muscle fibers have been damaged and need food and rest so they can be repaired. And given the right food and enough recovery time, damaged muscles grow larger.

The problem is that sometimes I can't quite get to failure when performing some exercise. For example, when I'm doing a set of triceps pressdowns using 80 lb resistance bands, my arms are usually burning by the time I've reached 10 or 12 reps. When my arms start burning I feel like I better stop rather than try to push things any further. After all, I don't want to tear a muscle from not listening to the warning signals from my body, right?

Well, maybe that's just being wimpish on my part. To test this hypothesis, I recently tried a mental strategy that helped me perform an additional 3 to 5 reps beyond what I thought I was able to do when doing pressdowns. What I did was this:

  1. Start performing pressdowns until I feel my arm muscles beginning to burn.
  2. Do one or two more reps until they're really burning and I feel I can't do any more reps.
  3. Shift my attention from my arms to my hands by looking at my hands and evaluating how they are feeling.
  4. Since my hands aren't burning but I'm focusing my attention entirely on them, I now find I can do a few more reps. 

If I pay attention to my arms at this point I'll realize that they're REALLY burning. Should I stop? I could at this point. Or I could shift my attention to some other part of my body like my knees (since I'm kneeling on the floor doing these exercises) or the ceiling (What's that? Is it a bug?) or the song playing on the radio. By shifting my attention again I might be able to eke out another couple of reps. 

What's occurred here is that I've actually gone beyond failure (or at least beyond a wimp's understanding of muscle failure) and have come much closer to experiencing true muscle failure. And boy do my muscles ache the next day!

But that's good! DOMS (delayed onset muscle soreness) means your muscles are rebuilding themselves, and the more DOMS you feel the next day after your workout, the greater muscle growth you're going to experience.

At least that's what bodybuilders used to believe for many years. Now they're not so sure anymore:

DOMS: Sign of Muscle Growth or Not? (Focus Physique)

I like feeling sore though. How about you? Email me at [email protected] 

Health Tip

Yesterday I received my latest shipment of the supplements I regularly use from an online supplier I've been using for years here in Canada. I've talked about supplements before in this newsletter, see this issue and several ones following it.

The company that supplies my supplements usually includes a pack with a few samples in the box they send me. I usually keep the whey protein samples and toss out everything else.

This time though I kept all of them, so this morning I decided to try out one of a sample of a pre-workout supplement different from the one I usually use. As I mentioned recently I usually use Optimum Nutrition's AMIN.O.ENERGY as my go-to supplement before working out. I enjoy the taste and the caffeine in it wakes me up without churning my stomach like a morning coffee generally does. But being somewhat curious by nature (what IT pro isn't?) I decided to try the sample pre-workout supplement instead this morning.

And what happened?


As those of you who are movie buffs may know (and Jason Statham fans will immediately recognize) the screengrab above is from the movie Crank which apart from some risqué scenes and foul language (though not nearly as foul as Crank 2) is hilariously funny. 

When I took the sample pre-workout supplement, my mind started racing and I felt something similar to what happened to me when I took that fat burner many years ago as I related here. It was not a nice feeling, but I did have a terrific workout afterwards (though I can't remember it).

This only goes to remind me not to accept free samples I'm not familiar with when it comes to samples. As Homer said in his Iliad, "Beware of Greeks bearing gifts!"

Oh sorry, that's not from Homer, it's from the Aeneid by Virgil.

Guess I better stick to IT instead of classical literature.

The Toolbox


LIMITED-TIME OFFER. Small and Medium businesses get a FREE Enterprise Edition Upgrade when buying Veeam Standard Edition for VMware and Hyper-V

Have you ever spent time on finding an important email or attachment? Email archiving with MailStore can be the solution to the problems associated with managing emails. Learn more:

This PowerShell script will list the AD users logon information with their logged on computers by inspecting the Kerberos TGT Request Events (EventID 4768) from domain controllers:

Statistics Parser MAKES reading SQL Server output from Statistics IO and Statistics EASY:

This PowerShell script generates a list by querying the registry and returning the installed programs of a local or remote computer:


Send us feedback

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Product of the Week

LIVE WEBINAR: Six reasons for Microsoft Office 365 backup


Join us for a session with Veeam experts to explore Office 365 data protection and learn more about the Office 365 shared responsibility model between Microsoft and IT organizations. Ensure that you have access to and control over your Exchange, SharePoint and OneDrive for Business data. Register to attend.

About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.


This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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