Dr. Bob Rhondell Gibson was a M.D. internal medicine, orthomolecular doctor, M.D. psychiatrist, chiropractor, and healer for 65 years.  He was a diabetic who lived to 108 years with only 1 side effect 2 years before he passed away.  Dr. Bob practiced a system of medicine called orthomolecular medicine.  It is a system of medicine that uses mainly natural substances that are non-toxic and safe in wide range of doses.  It uses mainly herbs and minerals/vitamins.

The following are Dr. Bob’s recommendations for strength training:

SUPPLEMENTS FOR STRENGTH TRAINING:

1.      HMB containing creatine monohydrate-it reduces catabolic breakdown of muscle tissues.  This will result in more muscle.  You can find HMB on the product page of the website.

2.      Creatine monohydrate-it helps produce maximum intensity from muscles during exercise.  It aids muscle by hydrating it.

3.      Whey protein-protein utilization can help for muscle growth.  Whey protein is a first class protein.

Using exercises to grow biggest muscles first-will produce fastest metabolic changes by producing more intensity.  This can result in biggest improvement in fat/muscle ratio and biggest jump in strength overtime:

1.      Best of all is squat for legs.

2.      Chest exercise is bench press.  You can use a wide grip to emphasize the chest and a narrow grip to emphasize the triceps.

3.      Back exercises for the big muscles of the back-rows and chin-ups with hands facing you.

4.      Abdomen exercises-all.

Sustained contractions-holding muscles against a resistance of heaviest weight you can sustain for a maximum of 2-10 seconds will create the maximum intensity from muscles.  Maximum intensity is biggest factor in strength training.  Sustained contractions can give big boost to HGH, regardless of age.

1.      Use the biggest weight you can hold for 2-10 seconds in a position creating most intensity.  For example on chest press, you do one repetition, but at the top where arms are fully extended (never completely lock out a joint, but always leave a slight bend in sustained contractions), hold the weight for 2-10 seconds.

2.      You can do half range or shorter range of motion lifts along with multiple reps (this is a potent form of weight lifting aside from sustained contractions), which can help you increase the amount of total weight you are lifting over the duration of the set..  The heavier total amount of weights lifted and quicker reps will help increase intensity.

SUSTAINED CONTRACTION:

     You hold the highest weight you can sustain for a maximum of 4-10 seconds (you can try for 2 seconds, but at the beginning start with weights you can lift at least 4 seconds).  With few exceptions you hold at the point where your muscles exert their strongest force.

1.      Do not increase weights until you can sustain a contraction for 20 seconds.

2.      Keep track of your lifts.  If you become weaker then take longer in-between workouts.

3.      Each workout should be 6-10 days a part for sustained contractions.  The intensity is great and can easily lead to overtraining.

4.      If you are becoming weaker you can allow even more time in-between workouts.

5.      Schedule ½ of your body parts for each workout.  This means about 2 weeks pass before you again are working the same body parts.  Many people believe two weeks or longer are too long between workouts.  However, you need to try it yourself to determine if this is correct.  Sustained contractions seem to make continuous gains even with two week intervals.

                                                                           i.      Week one-chest, back, legs

                                                                         ii.      Week two-bicep, triceps, shoulder

6.      Each body part should only do 1-2 sets of 1 rep each time.

7.      You should learn the exercises for each body part that maximizes the most muscle tissue per lift.  The more muscle tissue involved in each lift will produce greater benefit by generating greater intensity.  You can read Sisco and Little and their several books on ‘sustained contractions.’  They are the inventors of a system of sustained contractions for workouts and they call their system ‘static contractions.’  They focus mainly on trained athletes, whereas the system described in this article is for everyone, but particularly the non-athlete.  However, their books describe the most beneficial exercises using sustained contractions for each body part and therefore their books can benefit the trained and untrained person.

8.      Lifting weights can be dangerous.  You should learn proper form and breathing before attempting sustained contractions.  We recommend Dr. Michael Colgan’s, “New Power Program,” or any other of his books for workouts, to determine the right techniques and postures.

EXCEPTIONS:

1.   Chest Press-hold 2-3 inches from lockout-otherwise you are exercising the triceps and not your chest muscles.  Sisco and Little recommend the chest press for the most intense of the chest exercises.  However, they also recommend a chest press holding your hands fairly close together, as the most intense exercise for the triceps.  Thus if you were doing the close hands together chest press to benefit triceps muscles, then straighten your arms out more then in a chest press.  We recommend not locking your joints when doing lifts, but getting fairly close to that point.

2.   Cable Row,-pull but not quite as far as chest-about halfway.  Pulling all the way to chest uses more of the triceps rather than back.  The cable row is a high intensity back exercise.  Sisco and Little recommend several back exercises of high intensity, in order to cover upper back, middle back, and lower back.  Therefore in our version of a sustained contraction workout, the back would require 3 exercises of 1-2 sets with 1 rep per set, each exercise covering a different part of the back.

GROWTH HORMONE

            Sustained contractions can result in great release of growth hormone.  Growth hormone is an anabolic hormone that can lead to greater muscle growth.  Dr. Bob believed the great benefit of sustained contractions was its ability to produce growth hormone surges in the body.  Dr. Bob recommend the following methods to help produce high quality growth hormone to enhance your sustained contraction workouts.

1.      First class protein consumption is important to produce muscle tissue.  Dr. Bob recommended whey protein.  You can find this product on our product page and all the other products mentioned in this article.

2.      He recommended chromium picolinate supplementation for its beneficial effects on insulin.  Insulin and growth hormone work in tandem.

3.      He recommended acetyl-L-carnitine, 1 and ½ grams to 2 grams per day to improve fat metabolism.  Growth hormone utilizes fat for energy.  It is usually not recommended to supplement ALC past 3 PM because it can interfere with sleep cycles.

4.      He recommended a protein shake of ½ Whey and ½ soy powder after a workout.  The soy has many beneficial effects on thyroid, fats in the body, and so on and Dr. Bob felt the combination was more beneficial then only using whey.

5.      He advised cottage cheese ½ hour after your shake.  Cottage cheese is a high quality protein that can also enhance muscle growth.

6.      You can also check out the product page of this website on the oral growth hormone spray available.  It  can help promote growth hormone in the body

7.      2 grams of glutamine at bedtime can help produce growth hormone surges.

NOTE – In order for these nutritional ideas to be successful, you must use supplements of the highest quality. Dr. Bob often said, “Almost all supplement companies produce poor quality.”  You can consider the product page of this web site. Almost all the products met Dr. Bob’s approval.  Since he passed away we have attempted to keep the same high standards. 

WARNING: DO NOT STOP ANY TREATMENT OR MEDICATION YOU CURRENTLY USE.  CONSULT WITH YOUR DOCTOR BEFORE STARTING THE USE OF SUPPLEMENTS.

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The Food and Drug Administration has not evaluated any of the statements contained on this web site.  The information contained in this article is not intended to diagnose, treat, cure or prevent any disease.  Remember each person’s body is different and will react differently to various herbal, vitamin and mineral supplements.  Therefore, any supplementation must be administered on an individual basis.  Use the information found on this web site as precisely that: Information.  You and your doctor must make any final decisions.  This information is not meant to replace any doctor and patient consultation.  This information should in no way replace your personal physician’s advice.

Page Last Modified: 05DEC02