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1. In the launcher, click System Settings to display its window, click Software Sourcesto display its window, and then click the Additional Drivers tab to display its page.
2. Select an appropriate driver, such as the NVIDIA binary Xorg - - (proprietary, tested) driver shown below, and then click Apply Changes.
3. When prompted, type your password, and then click Authenticate.
4. Close the Software Sources window.
5. Reboot your PC.

1. Turn off your display, and then disconnect its AC power cord.
2. After waiting longer than 15 seconds, reconnect the AC power cord to your display, and then turn it on.
3. Reboot your Ubuntu 12.04 PC.
4. As shown in Figure 1 below, in the launcher, click the System Settings icon to display its window.
5. As shown in Figure 2 below, in the Hardware section, click the Displays icon to display its window.
6. Click Detect Displays to detect your display.
7. Select a resolution, such as 1280 x 960 (4:3), and then click Apply to change the resolution.
8. If you like your selected resolution, click Keep This Configuration to display a window similar to Figure 3 below.

Figure 1 - Clicking the System Settings icon in the launcher.

Figure 2 - Clicking the Displays icon in the System Settings window.

Figure 3 - This is the Displays window for an example restored resolution.

Best-agers listen up: If you want to make progress, socialize after your workouts and stick to rest periods in the 60-90s range.

Learn more about building muscle at www.suppversity.com

Tri- or Multi-Set Training for Body Recomp.?

Alternating Squat & Blood Pressure - Productive?

Pre-Exhaustion Exhausts Your Growth Potential

Full ROM ? Full Gains - Form Counts!

Battle the Rope to Get Ripped & Strong

Study Indicates Cut the Volume Make the Gains!

Figure 1: Changes in body composition and strength after 8 and 12 weeks; expressed relative to the values that were measured after the 4-week pre-training phase that was identical for both groups (Villanueva. 2014)

• Training frequency: 3 days/week for the 4-week training cycle
• Sets / reps: 2 to 4 sets with 15 to 8 repetitions (set number increased, rep number decreased over time)
• Exercise number: Four to six exercises per workout

"this strength outcome measure, because previous work from our lab has indicated there is relatively less variability among study participants with chest press 1-RM val ues, versus leg press 1-RM values, and, therefore, it would allow us to more easily randomize and create two treatment groups that are similar in (upper body maximum) strength.

• Training frequency: 3 days/week for 8 weeks by both groups (SS and SL)
• Sets / reps: sets ranged from 2 to 3, repetitions from 6 to 4
• Exercise number: 4–6 exercises

"Throughout the entire resistance training program, all sets were performed maximally for the assigned number of repetitions and with proper lifting technique, and loads were adjusted in accordance with recovery and performance, across the repeated sets progression.

At least in untrained subjects shorter rest periods (60s vs. 150s) may have more beneficial effects on body composition, i.e. they elicit greater lean mass gains and higher losses of body fat (Buresh. 2009)

What about studies in younger subjects? The results are not consistent, but generally speaking there appears to be slight advantage in terms of strength gains with rest periods in the 90s-150s range as they were observed by Robert Buresh et al. (2009) in healthy, recently untrained males. In previously strength-trained men the benefits appear to vanish, when the total exercise volume is not controlled for, though (Willardson. 2008). Moreover, the previously cited study by Buresh et al.  (2009) indicates that shorter rest periods will elicit more favorable changes in body composition (see Figure on the left). We must be careful, though - short is not generally better.  A review by de Salles et al. (2009) indicates that rest periods below 60s can impair the strength gains and while respective data is lacking, it is likely that this will also have negative effects on the amount of lean mass you will gain on otherwise identical training regimen.

Furthermore, it is important to note that study participants were never expected to perform sets to absolute muscular failure; given an appropriate loading progression, with alterations in set/repetition schemes throughout and across microcycles (i.e., a series of 3 training sessions), the repetition maximum assignments allowed for successful completion of the assigned number of repetitions at the load(s) prescribed, across multiple sets, and with minimal need for assistance/spotting" (Villanueva. 2014.)

Figure 2: More helps more... at least in elderly study subjects increasing the intake of whey protein after a workout from 20g to 40g will yield significant benefits (Yang. 2012).

Bottom line: The study at hand certainly supports previous evidence that older men and women dont necessarily have to train with the "handbreak firmly fixed". The relatively large increase in strength and functional performance, however, stand in stark contrast to the pathetic increase in lean mass. And the standardized set and rep ranges make it impossible for the 240s rest group to benefit from the ability to train at higher volumes.

Another thing that is wirth mentioning is that the subjects consumed >1.0 gram protein/kilogram body weight/day - without the addition of fast absorbing high BCAA protein sources, however, elderly men (and women) are always having a hard time to build practically relevant amounts of lean muscle.

Against that background, I would love to see this study being repeated with 30-40g of whey protein being consumed in the vicinity of the workout; and in case you want to do your own N=1 experiment using this or any other workout protocol described in the study at hand, I would suggest you make sure to add some extra-protein, as well. Previous studies do after all indicate that "more" as in 40g vs. just 15-20g helps more in men and women in their 60s or older | Comment on Facebook!

• Buresh, Robert, Kris Berg, and Jeffrey French. "The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training." The Journal of Strength & Conditioning Research 23.1 (2009): 62-71.
• de Salles, Belmiro Freitas, et al. "Rest interval between sets in strength training." Sports Medicine 39.9 (2009): 765-777.
• Villanueva, Matthew G., Christianne Joy Lane, and E. Todd Schroeder. "Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men." European journal of applied physiology (2014): 1-14.
• Willardson, Jeffrey M., and Lee N. Burkett. "The effect of different rest intervals between sets on volume components and strength gains." The Journal of Strength & Conditioning Research 22.1 (2008): 146-152.
• Yang, Yifan, et al. "Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men." British Journal of Nutrition 108.10 (2012): 1780-1788.

Figure 1 - A warning against installing Google Chrome on Ubuntu 12.10. You should instead install Chromium.

1. Open a terminal, type sudo apt-get install synaptic, type your password and then wait for Synaptic to install.
2. Type sudo synaptic to display the Synaptic Package Manager window.
3. Type google-chrome into the Quick filter search field.
4. Right-click google-chrome-stable, click Mark for Complete Removal, click Apply to display a Summary window and then click Apply.
5. Close both the Synaptic Package Manager window and the terminal.

1. As shown in Figure 2 below; in the Unity launcher, click the Ubuntu Software Center icon to display its window.
2. As shown in Figure 3 below, type chromium into the search field, select Chromium Web Browser and then click Install.
3. Type your password and then click Authenticate to start the installation.
4. After Chromium installs, close the Ubuntu Software Center.
5. Configure Chromium according to the next section.

Figure 2 - Opening the Ubuntu Software Center.

Figure 3 - Installing the Chromium Web Browser.

1. Click Dash Home (at top of the launcher) and then click Chromium Web Browser as shown in Figure 4 below.
2. Minimize the Chromium window; in the Unity launcher, right-click the Chromium icon; and then click Lock to Launcher as shown in Figure 5 below.
3. Maximize the Chromium window, click sign in (at the upper right) to display the Sign in to Chromium window as shown in Figure 6 below.
4. Type your email address, and then click either Sign in or Create a Google Account. If you already have a Google account, Chromium can synchronize your bookmarks, history, and settings.
5. Click the three bars at the upper right, and then click Settings to display its window.
6. Select Open a specific page or set of pages, click Set pages, select https//www.google.com/ and then click OK.
7. As shown in Figure 7 below, scroll to Default browser, click Make Chromium my default browser and then close the Settings - Chromium window.

Figure 4 - Opening Chromium through Dash.

Figure 5 - Locking the Chromium icon to the Unity launcher.

Figure 6 - Signing into Chromium, and syncing to your Google account.

Figure 7 - Making Chromium your default browser.

1. In the Launcher, click on the Ubuntu Software Center icon.
2. Type xfburn in the search field.
3. Click Xfburn, and then click Install.

• The Unity launcher would not unhide smoothly.
• YouTube videos played in stop motion.

Figure 1 - A warning against installing Google Chrome on Xubuntu 12.10. You should instead install Chromium.

1. Open a terminal, type sudo apt-get install synaptic, type your password and then wait for Synaptic to install.
2. Type sudo synaptic to display the Synaptic Package Manager window.
3. Type google-chromeinto the Quick filter search field.
4. Right-click google-chrome-stable, click Mark for Complete Removal, click Apply to display a Summary window, and then click Apply.
5. Close both the Synaptic Package Manager window and the terminal.

1. As shown in Figure 2 below, click the Applications Menu (white mouse, upper left on screen) and then click Ubuntu Software Center to display its window.
2. As shown in Figure 3 below, type chromium into the search field, select Chromium Web Browser and then click Install.
3. After Chromium installs, close the Ubuntu Software Center.
4. Configure Chromium according to the next section.

Figure 2 - Opening the Ubuntu Software Center.

Figure 3 - Installing the Chromium Web Browser.

1. Click the Applications Menu (white mouse), click Internet and then click Chromium Web Browser as shown in Figure 4 below.
2. Click sign in (at the upper right of your first Chromium window) to display the Sign in to Chromium window as shown in Figure 5 below.
3. Type your email address, and then click either Sign in or Create a Google Account. If you already have a Google account, Chromium can synchronize your bookmarks, history, and settings.
4. Click the three bars at the upper right, click Settings to display its window.
5. Select Open a specific page or set of pages, click Set pages, select https//www.google.com/ and then click OK.
6. As shown in Figure 6 below, scroll to Default browser, click Make Chromium my default browser and then close the Settings - Chromium window.

Figure 4 - Selecting and opening Chromium.

Figure 5 - Signing into Chromium, and syncing to your Google account.

Figure 6 - Making Chromium your default browser.

On April 26, 2012, Canonical released its newest distribution of the free, open-source Linux operating system, Ubuntu 12.04. After you either download and install it, or upgrade to it, these simple procedures can help you enjoy an efficient Ubuntu PC.

1. Boot or reboot your Ubuntu 12.04 PC.
2. At the login dialog, click the "gear" icon.
   
   
   
   
3. Click Ubuntu 2D, type your password and then press Enter.
   
   

1. Click the System Settings icon (in the Launcher at the left).
   
   
   
   
2. Click the Mouse and Touchpad icon.
   
   
   
   
3. As you prefer, adjust Pointer Speed, Drag and Drop, and Double-Click Timeout. Note: A low Pointer Speed Sensitivity facilitates adjusting window sizes.
   
   
   
   
4. Click All Settings (at the top) to redisplay the System Settings window.

1. Click the System Settings icon.
2. Click the Brightness and Lock icon.
3. As you prefer, adjust the screen-timeout and Lock settings. Note: For a home PC, you usually need no Lock.
   
   

1. Click the System Settings icon.
2. Click the Sound icon.
3. As you prefer, adjust your system sound input and output settings. Note: Make sure all Mute selectors are unchecked.
   
   

1. Click the System Settings icon .
2. Click the Additional Drivers icon
3. Select any "Recommended" driver.
   
   
   
   
4. Click Activate, type your password, and then click Authenticate.
5. To activate the driver, close all windows and restart your PC.
6. Set up the driver. For example, if your PC has NVIDIA graphics, click the Ubuntu logo (at the top of the launcher) to open Dash, select the applications icon (second at the bottom), type nv (nvidia) in the search field, click NVIDIA X Server Settings, adjust settings such as Color Correction: Brightness, Contrast and Gamma.