Mindconnection eNL, 2010-06-20

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This very thing has been the topic of books and movies. Someone becomes obsessed with a particular number, then starts seeing it everywhere--with, of course, a little calculation. Or maybe a lot of calculation. Or leaps of logic.

How do you know if a pattern is real or illusory? Here are a few things to consider:

1. Look at the size of the sampling. For example, an average of 30 industrial stocks out of the millions of stocks that exist isn't very representative.
2. Look at the meaning of the data. For example, what a few large institutions traders decide to pay for 30 stocks on a particular day has no meaning for the economy as a whole.
3. Look at the relevance of the data to each other and to the question at hand.
4. Look at the quality of the data (if you do not understand data quality, read a few books on this subject)..
5. Ask, "Compared to what?"
6. Consider the time involved, both absolute and relative to the various things being observed.
7. Consider whether this perceived pattern has existed before and what came of it.

1. All of the molecules are the same size, so internal friction of the lubricant is greatly reduced.
2. There's no paraffin wax in this oil, so it doesn't have to heat up to get it lubricating properly.

Regular motor oil doesn't have these benefits, because:

1. The molecules are of varying size, so internal friction of the lubricant is greatly increased.
2. There's no paraffin wax in this oil, so it doesn't have to heat up to get it lubricating properly.

One of the dumbest products on the market is the synthetic blend motor oil. You pay extra to have synthetic motor oil in the mix, but you still end up with molecules of varying sizes and you still have that wax.

Save money. Buy synthetic motor oil. A blend gives you none of the advantages.

The solution is to build your back.

In the photo at right, taken just a few months before my 50th birthday, you can see significant structure in my back. Notice the thickness of the rhomboids and also how scalloped and thick the lats are.

This does not come from doing pansy routines on fancy machines.

It comes from the very hard work of pullups, chinups, and bentover rows done at high levels of intensity.

Because this kind of workout is grueling, the only way it produces results is with sufficient recovery time. You cannot do this 3 times a week as part of a circuit training regimen.

I also supplement appropriately, get adequate sleep, and maintain a healthy diet. These three practices are foundational to building a great body, yet few people put much thought or discipline into them. With a little attention to this area, you can really put your program on the fast track.

About 100 days before age 50

So, how do you build your back? Remember I said you cannot do this 3 times a week as part of a circuit training regimen? Instead, you do this as part of a split routine program. There is no single right way. There are a few ways that are generally accepted by serious athletes. Here's mine:

• Workout one. Back and biceps.
• Workout two. Chest and triceps.
• Workout three. Shoulders.

I do these workouts on a rotating basis on Tuesdays, Wednesdays, Saturdays, and Sundays. Three workouts and four days means the pattern changes each week.

In addition to this rotating pattern of upper body workouts, I do these:

• On Mondays, I do front squats. I try to do these every week, and that's possible only because of supplementation with glutamine. Even so, there are occasionally Mondays where I skip this workout due to recovery concerns. Done properly, front squats work the core and are a fantastic ab exercise.
• On Fridays, I do hanging leg raises followed by calf raises.

In the photos here, I was at 5.1% body fat (I dropped to 5% after the shoot and am still there two weeks later, as I write this). One reason I can be that lean is the way I have these workouts scheduled. This kind of scheduling plays off the cortisol/testosterone responses the body goes through when subjected to the kind of stress that an intense workout puts on it.

Of course, eating six small meals a day and paying attention to what's in those meals is another factor in allowing a 50 year old person to be at 5% bodyfat.

This article touches on the key aspects of building a powerful back that makes you look powerful. Many people will focus on some minor detail or another, but not properly assemble the big pieces. Now you have a good idea of how the big pieces go together.

In our other articles, you'll find the details of exercises and diet. Before you implement those details, put together your total fitness plan based on what you've just read.

At www.supplecity.com, you'll find plenty of informative, authoritative articles on maintaining a lean, strong physique. It has nothing to do with long workouts or impossible to maintain diets. In fact:

• The best workouts are short and intense.
• A good diet contains far more flavors and satisfaction than the typical American diet.

OK, maybe that headline was a bit unclear. I don't mean to ask if you are "deficient," but if you have a Vitamin D deficiency. Most people think they do not.

But so far, the only person to "pass" the Vitamin D test offered by the lab that we work with was an Australian professional athlete. Yes, even yours truly didn't make the grade (but I came close!)

You can find out what your D3 level is, using this home sample kit. Click the pic for more info.

Please note that simply taking D3 supplements doesn't ensure your D3 levels are correct. D3 is hugely important to nearly every bodily process. Consequently, you may be "getting more than enough" coming in but using up so much that you are actually deficient in D3.

You can't get to where you're going if you don't know where you are. Find out what your D3 status is, using the convenient kit.

D3 isn't really a vitamin, but I'll leave it up to you to research that. What matters is that you don't have a deficiency.

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