Just looking at this again from 10 years ago and I don't get how some people can criticize Dr. McGuff and the way he's built. He was built rock solid then and still is.
I feel like a lot has changed in 10 years. People aren't trying to be as jacked anymore. Longevity is a big deal, and people striving for longevity aren't looking to be big and jacked. He looks like someone who is trying to maintain good health and live a long time. Even if you're 9% body fat, if you're 5'9" and 250 pounds, you're at increased risk, the human heart isn't meant to deal with that much extra mass.
@@BravoMikeRoger Exactly. I don't care about looking like a body builder, I don't want to put the time in the gym that bodybuilders do, and I don't want to suffer the injuries and put the strain on my body that bodybuilders do. Just want to maintain strength for the rest of my life and avoid sarcopenia.
@Old Skool Bodybuilding Routines we have different goals. I'm not sure why that can't just be that, and you choose to insult and mock me over it, but I have to assume your parents would be disappointed in this kind of juvenile behavior. Have a good life, man, I hope you can work through your issues.
This guy is a genius. Watched his speech in Orlando about diet and exercise and the biochemistry that supports it, changed every perspective i have on training and confirmed my beliefs about the paleo diet. Its long but definitely worth every second!
When I had chronic tendon problems, which started in my forearms, but then started happening all over my body, this super slow workout method was my saving grace and was my only way I was able to keep working out without making the tendons damaged more
Doug has a very good physique and low bodyfat and looks very fit very inspiring. I followed this line of training that led me to victories winning bodybuilding contest and got me all the way to the Natural Olympia. Trust me I'm now 68 and no injuries and have much faster recovery. On getting ripped it's all about the Diet
Tanner Rood - Yes it is. Been doing it for over 5 years after doing hvt all my life. Effective and safe and time efficient. My wife and two boys all workout this way. The quality of life it generates is unparalleled.
Tanner Rood - Same here. Been doing HIT over 5 years and I concur. My father is in his mid 70's and trains this way. It's really preserved his quality of life. Congrats and keep it up! It's one of the greatest gifts you can give them.
Ppl wouldn't like to believe that training 3-6 days per week for their entire training career was a waste of effort and time.... I believe this is where the criticism comes into play. HIT works, HIT once per week works very well! Every body responds differently to dosages but the principles remain the same: brief, intense, and infrequent. Some may recover in 2-3 days (genetically gifted or drug assisted) and others may take up to 12 days (just as rare). It's the equivalent of some of us being able to tan extremely well while others can barely set foot outside without getting burnt. Open your mind to the possibilities... see that his once per week workouts are an average of "his" clients.... and ppl that go see him probably have less than stellar genetics for building muscle beyond normal levels... technically that means their bodies are more efficient at energy storage/usage anyways. At 5'9" I went from 127 lbs to 160 lbs within about 5 months training this way and I was quite strong and very lean still. The frequency is the part where we need to be our own guinea pigs because your recovery will change at different stages of your own life too depending on many factors such as sleep, stress, diet, shift work, etc.
I watched your video on biochemistry, where you pretty much drew diabetes for us. I am happy to say that video changed my life. I created my own workouts based on that information, and come to find out, here you are doing exactly what I thought to do after seeing your videos. It makes me feel like I got it! thanks sir, down 100 lbs.
A slower cadence is better for joints than lifting explosively. However, it is true that there's no proven benefit to 10/10 as opposed to say, 3/3 or 4/4 cadence. But taking the momentum out is definitely useful.
People say this is a boring way to workout but if done right you're done in twenty minutes. Make no mistake it's tough. I got pretty jacked doing this kind of a workout.
If you read his book and watch his gym buddies you will notice that given almost identical workout their bodies react differently. As you said dr. Doug looks like a "swimmer body" and Todd has a "power lifter" look. Your genetic predisposition when it comes to strength or muscular will show regardless of what training you do as long as you do it hard enough and you let your body recover. Its just that this type of training does not waste your time inside the gym.
i keep switching between this super slow 2 times a week and traditional controled way 4 times a week , i switch them around every 4-6 weeks when i finish my super slow cycle and switch to traditional one its impossible to miss the strength i have increased past 4-6 weeks ps : ive been an athlete my whole life so my recovery time is a little faster and no i dont use any drugs only supplement i take is protein
Volume -is- important, but: 1/It's less than many people think. Once you determine the minimum volume that stimulates progress, any more will only infringe on recovery. 2/ That minimum effective volume -never- increases, but it -does- decrease: Novices don't have the strength to deplete recovery resources as fully as experienced trainees, & training-induced recovery-enhancement lags far behind strength gains. (There are claims that natural anabolic hormones drop after 20-30 minutes.)
Interval Training combined with Circuit Training and Breath Training Interval Training is High Intensity exercise followed by a Recovery period in one cycle, rep or set. Circuit Training is rotating through a series of exercise machines that work different muscles. Breath Training is Diaphragmatic Breathing by inhaling and exhaling in coordination with high intensity and recovery. Read the 2009 book entitled Body by Science by Doug McGuff, a cardiovascular doctor in America. He did High Intensity for 30 seconds followed by Recovery for 90 seconds for a Cycle of 6 in his own life with significant results in strength, energy, mental clarity, digestion and colon activity, and he instructed his patients to do it. He takes you inside the cell.
I do this stuff, and sometimes the effort forces you to breath like this. Right or wrong, it's not a choice. When you get in touch with the method, you go long-&-slow here / rapid there, according to what will keep the muscles contracting dynamically.
Holding time is important: 6-8 seconds at the most. According to Stuart Mcgill studies: "Typically endurance... holds shouldn't last more than 8 seconds...Infrared spectroscopy indicated rapid loss of muscles oxygen contracting at these levels" McGill Lower back disorder, 182, 2ª ed.
On&off since 15, as much off as on, never more than 3yrs at a stretch of consistent, intense workouts. 16yrs ago, I found SuperSlow. 1/It was rare in '96; after 2yrs, the 1Hr trip to the only facility wore me down. 2/I dieted at the same time, which I see now, hurt my progress a lot. 3/SS used to recommend 10 exercises, 2xWk, which I know now is way too much. Now I walk to a SSgym, maintain 228, keep losing fat, become stronger every week (51wks), &plan to continue every week for the next 20yrs.
In SuperSlow, you are taught to avoid holding your breath during exercise, which you will normally do when lifting if you aren't taught not to. Dr. McGuff is just breathing freely.
Take the monentum out of your workouts and you greatly improve your physique. Trust me on this I recommend Doug. One Set like this is better than 3 or more. One set is all you need. Remember when you train you you tear down muscle so rest is very important
If I were to take you up on a bet you would lose. Google search me Jim Ingebretsen. You will find I'm very ligit. I competed in the 2008 Natural Olympia along with other world class titles.
Traditional "super slow" protocol calls for 10 secs +-2 for both excentric and concentric movements. Do not hold your breath, grimace or grunt (hard to do) as it increases blood pressure. The fast breathing is ok, I use it just as in the video when I want to get that last rep (a half rep is ok as well). I hope that helps.
Fatigue by HIT/SS/BBS isn't drained of glycogen. You could run a marathon after a SS workout,(assuming you could in the 1st place:-); THAT drains glycogen...Tension at the end of set that fails in 1-3min is optimal to build strength & muscle. Heavier than that's more CNS&Skill, less muscle. Yes, bigger weights over time maintain intensity as you gain strength, no conflict there. Volume? No! Stronger you get, more stress you're able to put on your recovery time: Less volume is required.
Agreed, but depending on your interests: With full effort & short breaks, BBS can work as the only exercise one does. It also interferes with the recommended early stages of Maffetone. However, if running means anything to you, it's probably best to start with Maffetone, & add BBS when anaerobic work's allowed for.
While I am very much into this particular form of training and rest to recover and build, McGuff is demonstrating highly inefficient breathing which in the short and long run is totally counter productive. It is built on the old notions of CO2 being bad and using the explosion of the out-breath to gain momentum and force. Instead, He should be breathing through his nose and breathing as little as he can while doing the exercises and then recovering his breathing between each set. Taking some sodium bicarbonate before working out and afterward would help as well., Breathing as much as he is, he is blowing off a lot of the CO2 he is building which is needed to get adequate distribution of oxygen to his cells and tissues and prevent lactic acid build up in the cells which pollutes them. In Hypoxic training, we achieve this. Patrick McKeown's book "the Oxygen Advantage" and in the Russians Intermittent hypoxic training goes into this thoroughly. we have many elite athletes who are achieving Personal bests regularly and actually breathing half as much as they did before at maximum effort.
If all he does is this type of workout twice a week then the gains are undeniable. Is he huge? Absolutely not, although he is not small, that's a pretty decent build, and gaining is done for the most part via nutrition. So if he's happy with his current physique and is maintaining it with this type for training, it seems to be working.
I too've done "Big 5" 1yr, (50wks), 1xWk, on MedX machines. I started w/"Big 6", lumbar extension as #1, but stronger I got @LE, more it affected LP. My back's SO strong now I'm leaving LE out for a while. I too, get stronger every workout. Differences between us: 1/I'm 63. 2/I'm trying to maintain my weight, via no change in caloric intake, letting exercise improve body composition, which it HAS! Dieting stress hurts progression. I'd rather be a bit less lean to have more strength&muscle.
Exhibiting maximum performance requires breath-holding. As a (still-but-less-now) overweight , previously sedentary 63-year-old, I'm happy that I've worked my way back to a 250+BP, (don't tell my trainer! He frowns on max singles!), & I eventually hope to to do 400, if age lets me. My breathing for singles is quite different than when I'm training, but my training is the reason I can do 250+.
Dear Dr. McGuff, HOW CAN I DO HIGH INTENSITY EXERCISE WITHOUT SETTING OFF ATRIAL FIBRILLATION? Within a several hours of doing High Intensity Exercise I have experienced the return of Atrial Fibrillation, which was here-to-fore totally inactive and dormant. Short of discontinuing following your suggestions about how to do High Intensity Exercise - in other words short of stopping HIE,, is there some suggestion you could make about how to continue without setting off hours of Atrial Fibrillation?
1/Feed or fast? Whatever works for you, just be consistent. 2/ Some people get to 1x every 8 or 9 days. Most end up at 1 x week, but many continue at 2x a week. Beginners do 3 x a week. 3/ Strictly speaking, this takes the place of HIIT. There isn't enough space here to explain. See Drew Baye's website, or buy "Body by Science".
Sinceramente non penso che questo tut sia tutto a colpire il muscolo target , semplicemente perché il miglior sistema per avere piena contrazione e' sul piano verticale ovvero contro la forza di gravità , ogni volta ci spostiamo lontani da questo gradualità il corpo compensa e/o le forze vengono a incentrarsi su altri punti del corpo , palmo della mano deltoide posteriore avambraccio ecc ecc Anche se usa dei macchinari ,cosa x altro anti-evolutiva i movimenti con super slow sono innaturali , anch'io uso sistema heavy duty , ma cerco sempre di ricordarmi quanto tempo effettivamente ho in tensione il muscolo prescelto . Grazie anche ai feedback del giorno dopo riesco a capire con quale % ho lavorato , guarda caso i muscoli come i polpacci lavorano sempre in maniera qualitativa perché appunto , stando in posizione verticale lavorano per tutto il movimento . Vi e' quindi una via di mezzo tra super slow tensione continua hit e multi-articolari , infondo io devo mandare un informazione al mio muscolo ma se questa informazione non e' diretta precisa intensa e naturale rischio di compromettere il risultato . Qui nel video molto e' viziato dal fallimento cardio vascolare e dalla mancanza di forza non e' cedimento muscolare ma sistemico . L'affaticamento sistemico e' proprio ciò di cui non abbiamo bisogno.
You don't necessarily need a study, if the empirical observation is strong. I can lift double what I could 8 months ago, I can do multitudes more pushups than I started at, I can run twice as far. My build is noticeably better. As unscientific as this observation is, I don't care because I can feel it, and see it in a mirror. On the other hand, I have not seen a study that challenges this. Too each his own.
Just curious, have you actually read body by science, or tried it? What could you lose by trying it? Also, I reread our posts, and I have to point out there is little scientific evidence that "fast twitch" muscles are only activated by exercises using fast motion and acceleration. If you have such evidence, I'd like to read it. From my limited understanding, fast twitch muscles are also recruited to take up the slack by overstressing the slow and intermediate fibers.
I meant brief & infrequent's the only program a majority of people can actually stay on. A few pressups & chins, indeed, properly done, is all the upper-body work a non-athlete or non-bodybuilder needs. If you "eat big", lean mass gain can be meaningful, w/progression from added bodyweight. Recovery ability is obvious: You don't rest enough, you aren't stronger at your next workout. You do rest enough, you are stronger. We all determine our schedule on this basis. What's the argument?
It´s about safety guys, a barbell may fall and land on your toe/head/etc. A machine will not. You might do movements that are not easy on your joints, accumelating the harm over time and not notice it till it's to late. With a machine designed to take into account to be easy on your joints, this may be avoided. YOUSEE? It has nothing to do with 's romanticizing how the cavemen did it, it's about SAFETY.
I figured this on my own cause I hurt my right leg so for 6.5 weeks I had a cast on it and I got around the house and shower not using crutches just hoping,and standing in one leg. So my left leg would get very very tired but i would still stand on it. Well in the 6.5 weeks my left leg got very muscular. So i figured that tiring a muscle would build muscle. In that time of my healing of the leg I built more muscle on my leg than I ever did at the gym doing reps and sets.
I'll rephrase that: "you're only required general strength & fitness workout". Any other activity that you do for enjoyment or employment, plus the specific training required to excel at those activities obviously will be done. What's the point of strength & fitness if you don't apply them to the physical activities you love?
All you who are failing to see the link between this slow workout on machines and to what our cavemen ancestors did.. Doug is simply augmenting the rules of our evolution to suit out modern lifestyles. This style of workout altho not typical of a caveman in any sense still creates an intense stimulus in minimal time
If a person averaged 3 sets x 10 exercises, 3x a week through their teens & 20s, with ok results, now continues to make progress with a 1 set each of 5 exercises, 1x a week, in their 60s, where's the problem? For the most possible subjects to benefit from a program, it must be short & infrequent. Those with more time, &/or more testosterone are welcome to stay in the gym all day every day.
Depends what you're after. Power; Pick a weight where you can do 3-4 reps. On the 5th rep your form should suck at the correct weight. If it sucks on 3 go lighter. If good form on 6 go heavier. Size, hypertrophy; 10-12 reps. To break a plateau or protect joints; Pump training/volume training - 12-15 rep moderate weight and more sets of that weight and rep range. I like this method. Google; Serge Nubret pump training. Athleticism; Much different, bar speed fast against gravity is one technique
idk if he was commenting BodyBy Science, many will just talk ther own philosophy, the post didnt tell. Start with 65% of 1RM and perform until failure. If it takes over 4 min then increase weight.
1.) You just said you hadn't. 2.) Selling something doesn't make it wrong. I'm sure mainstream fitness gurus sell a lot of shit too...like expensive gym memberships most people never use. 3.) A surgeon goes through the same med school, his specialty is emergency care. I guess it's easy to dis him from behind your computer chair... 4.) Right, and his method is one way to build stronger muscles.
1st parts diet. 2nd part is working out your body to stimulate growth. Doing so with a focus on triggering the body's biochemical response to grow optimally. He believes that conventional wisdom of fatiguing muscle with excessive weight and reps can work but at a much less efficient rate. The 3rd part of this is that recovery is key, so this work out should happen only once every 7-10 days otherwise you don't allow your body to actually grow that muscle.
because slower fatigues your muscles quicker.... we are going for the same end result, no matter your view on how to get there, right? That is to severely fatigue our muscles in order to get our body to produce more..that's what building muscle is,,,,I'd rather spend 15 minutes doing this than an hour....that's just me...too each his own...
I thought each exercise was supposed to be specifically 60 to 90 seconds in duration; once you hit 90 sec you should up the weight. Am I misunderstanding the book, doing it wrong?
only increase the weight if the workout becomes too long for convenience. It may take me 4 minutes to reach failure, but its better than 90 because more thorough, less margin for error, not good 60-90 seconds, change to 2.5 to 3 min.
I've watched his speeches, and my personal 'beef' or misunderstanding of the training method is that, from a joint-motion point of view, there is no stability in this training style. The mobility/stability factors that affect tissue ranges of motion and common movement compensations and pathologies remain unaddressed with this training protocol; I'd be interested on Dr. McGuff's thoughts on these issues.
The typical HIT/SS/BBS workout is all compound movements. My trainer is planning his own gym, which will initially not even -have- the equipment to do an isolation exercise. Unless clients complain, it never will.
Is 1 sprint routine allowed, in the middle of your recovery period. ( after 3-4 days) So as to have 2 times a boost in testosterone and HGH as opposed to only 1 time a week. And would this sprint routine affect the recovery proces ??Answer would be very appreciated
If you are looking to adhere to a Paleo Diet Exercise Regime then I suggest only incorporate 1 sprint routine every 7-10 days. Using the Paleo Fitness Pyramid as a guide might help as I dont really know how far in to this you are. You can find it on my blog post Is A Paleo Diet OK For Athletes. @ paleolithicdietrecipes-dot-com
1/Satisfied clients: Only study that matters. Mostly myself: I've lifted more each week for almost a yr, look as much stronger as I am,& have seen others make similar progress. You may not like it, but you're not going to convince me it's my imagination ;-0. 2/McGuff'd make more $ via a few more hrs in as an MD than his book made. He wrote it because he believes it. 3/It works. I've stayed @230 while lowering bf10% w/o diet. 4/Chance: "isn't merely". Genes determine size/strength ratio.
The link between this and a caveman is done in two ways, firstly by provoking his muscle until fatigue he is causing his body to react to a stimulus, similar to the fight or flight response. He also advocates a palaeolithic diet claiming that carbohydrates were not the bodies original source of energy.
hyperventilating can increase free oxygen in blood and expel CO2, counteracting the lactic acid build-up in active muscle that results in cramps. That may be why he's doing it- to lessen the likelihood that he'd cramp or feel tired quickly.
Just try it. Super slow. Enough reps to do about 5-7. Those last few are grueling. Your muscles will feel more jacked than doing three sets of the same exercise super fast. The key though is the last few. You gotta do them, even when it feels like you can't, you must push through. The key here is intensity. It may look counter intuitive, but this type of exercise is more intense than say...crossfit.
SS/BBS/RenEx is better for life-long training: Focus on 1/physiological effort, minimizing 2/mechanical effort. 1:CNS's attuned & muscle's built. 2:Cumulative stress potentially damages joints.(I say 'potentially', but work out dynamically often enough & long enough: damage -will- occur.) The reason most people are attracted to '2' : it's -performance-. Indeed, if you're interested in performance, you should practice the performance. This is an entirely different matter.
If you're talking about purely building strength, I'm sure you're correct. I thought we were just discussing bodybuilding/general fitness. I'm no powerlifting expert.
For a method to be truly optimal for an individual, it must relate to every aspect of life: Time limitations, interest&motivation, energy expenditure at work&home.1/For many, perhaps a majority: No such program : They'll never stick w/an effective program. 2/Next group is only interested if it doesn't interfere w/their lifestyle. 3/This group is -into- training, & finds what works on their own. #2 is the issue: How to improve fitness of a barely-willing population: Brief, infrequent workouts.
As you get stronger, (& w/BBS,you will), specific adaptation,(which is true for ANY exercise style), becomes irrelevant: you'll gain muscle, (which is -not- specific). BEST way to build muscle: 1/Creatine, protein, HGH, insulin, & steroids. . 2/Disregard leanness, consume massive calories. 3/Work out hours every day, 6 days a week, knowing that you'll recover thanks to drugs. 4/Already be muscular. 5/You're dead wrong about burning off excess calories via exercise. Ask your own mentors.
Dr. Doug, Have you tried the ARX machines? If so, do you agree with their concept of having near zero periods of being "underloaded" in all the reps or do you feel that gradually warming the muscle up is safer and equally as effective? (Although you can perform reps that are not "all out" and gradually bring yourself to failure as well.) . Am very curious if you have an opinion about this equipment. Ditto my question for the 315 equipment that adda 40% to the negatives. Regards, Dr. John
I am a little concerned with the obvious neck and spinal flexion during this workout. The leg press in particular shows lumbar flexion .Without question not good
Singles -are- training, for those who focus on them, or at least, do them fairly regularly, usually those who compete at the lifts in question. For me they're for ego, a test to see how I'm doing compared to back "in the day", when I -did- some training that way. Now, I'll do only one exercise, (always bench press), for 1 rep, 1 attempt, once a month or less, too infrequently for it to have relevance to my progress.
Posters here can't seem to get out of the bodybuilder/athlete mode. BBS isn't trying to get bodybuilders/athletes to change their ways; they're trying to make busy average men & women stronger. I'm the best example: I'm NOT going to work out 3 x a week: I don't have the time, & I'm just not all that into it, but I need exercise, & I'm getting stronger, every wk for almost a yr so far. If I could've progressed faster, or gotten a little bigger, so what? Quitting yields no progress at all.
Moose, you are correct on some stuff and YES momentum can be harmfull and slow gains if you will, but to me ( imo ) Diong slow and moderate and exsplosive as well as other variations in training( and even diet) keep gains coming more consistently, because " everything works for 4 weeks", also carb timing is more important then anything, lets not forget cavemen probably went days without eating ( bad weather, famin, shitty performance on the hunting field , etc etc etc) so partial fasting was most certainly unavoidable ( as well as HUGE meals because of that) to replicate a caveman is impossible, UNLESS you throw in some huge variations ( machines, free weights, strongman lifts, carb free, carb loading, high protein, low protein , etc etc etc) thanks
Watch a vid on delivering a baby :-). You actually decrease the tension by releasing the breath, which you can take up by increasing contraction. I find it comes naturally.
i would be interested in how much he can lift using free weights. even though he doesn't train that way it would be a useful metric as to the efficacy of his training method.
Subjects can get 'dramatic' w/breathing. Experienced trainers instruct them to slow it down. Too fast: Better than too slow: Priority: Never hold breath, never close throat, keep relaxed jaw/face, (you're not even supposed to purse your lips!). A somewhat quiet breath: Evidence of an open throat. In McGuff's case, he's not hyperventilating, he's working -that- hard, & -needs- all that air. He does, however break form here & there, with a grunt, a groan, a sigh, & a pursed-lip breath.
...but doesn't the fatigue tell you that your muscle cannot handle the load? My empiracial example is pushups...if I go rediculously slow, I can reach muscle failure in just 3 or 4 pushups. If I do a fast set I can do 25 before failure. But there is no difference in feeling at the end. The same muscles give out, and the result is I am stronger a few days later...regardless of which. (Bear in mind I am in bad shape...) Step away from your muscle building handbook for a second, and think about it.
Looks good and i like varying between fast, regular and slow exercice. Is that kind of very fast mouth breathing OK? i guess it would be better to breathe slowly through the nose...
As I understand it, it's just not doable to breathe slowly with that kind of exertion. I know the instinctual thing is to hold my breathe in the throes of a movement. Motorboating it is really the only way to keep breathing under such circumstances. Holding your breath and grunting skyrockets your blood pressure (Val Salva) which is why most of us have strokes when on the bowl making a doody.
Why not start with Leg Press? Perhaps the resistance on the exercises in which he went to nearly 2 minutes should be increased so that he'd reach mmf at 90 seconds or shortly before that. This is a really intense workout, though, without a doubt.
Have you tried slowing down your workouts? It really does work to fatigue you rather quickly, and I'm sure you know the old school best way to build muscle is to reach failure or extreme fatigue...so why spend an hour doing repetitive work, and just gunning for reps when the end result should be the same as something that only takes a few minutes...when I was in ROTC my instructor knew this...
How much muscle u build depends on how fast the concentric movement is lifted. U can still do the eccentric aspect super slow and concentric relatively faster (without using momentum) depending on your goals
Progress is progress. 1xwk stimulates progress. Over time, subject will approach his genetic limit. If you're saying he'll approach it sooner w/3xwk, I'll accept the possibility w/some cases. If you're saying 1xwk wont stimulate progress, you're mistaken. For me, 3xwk in teens & 20s didn't work as well as 1xwk in my 60s. BBS doesn't start at 1xwk: It starts at 3x & adds a day off if your progress stalls. If it never stalls, you keep doing 3. But if it does stall, that extra day off fixes it.
Actually, I took a weightlifting class in college, and it was not all lifting, it was also muscle physiology and exercise science, and there are two points about which you are empirically demonstrated to be incorrect: first, it has been shown over and over that 10 sets of 1 rep gives much greater strength gains that 1 set of 10. Second, though heavy fast lifting can be rough on the joints, it's needed to tear z bands and get more fibers, otherwise you will always hit a plateau. eventually.
Just looking at this again from 10 years ago and I don't get how some people can criticize Dr. McGuff and the way he's built. He was built rock solid then and still is.
I feel like a lot has changed in 10 years. People aren't trying to be as jacked anymore. Longevity is a big deal, and people striving for longevity aren't looking to be big and jacked. He looks like someone who is trying to maintain good health and live a long time. Even if you're 9% body fat, if you're 5'9" and 250 pounds, you're at increased risk, the human heart isn't meant to deal with that much extra mass.
saveferris785 yes, I want to be that guy who can still sprint in my 80s
@@BravoMikeRoger Exactly. I don't care about looking like a body builder, I don't want to put the time in the gym that bodybuilders do, and I don't want to suffer the injuries and put the strain on my body that bodybuilders do. Just want to maintain strength for the rest of my life and avoid sarcopenia.
@Old Skool Bodybuilding Routines lol, k
@Old Skool Bodybuilding Routines we have different goals. I'm not sure why that can't just be that, and you choose to insult and mock me over it, but I have to assume your parents would be disappointed in this kind of juvenile behavior. Have a good life, man, I hope you can work through your issues.
No matter what your point of view, McGuff's _Body By Science_ is filled with training insights.
This guy is a genius. Watched his speech in Orlando about diet and exercise and the biochemistry that supports it, changed every perspective i have on training and confirmed my beliefs about the paleo diet. Its long but definitely worth every second!
LOL another GENIUS fitness trainer ,,,, join the list of thousands
When I had chronic tendon problems, which started in my forearms, but then started happening all over my body, this super slow workout method was my saving grace and was my only way I was able to keep working out without making the tendons damaged more
I found that super slow method is a good way for me train around my injuries, less impact on my joints.
@@justicereplacedbyrevenge 100%!
Doug has a very good physique and low bodyfat and looks very fit very inspiring. I followed this line of training that led me to victories winning bodybuilding contest and got me all the way to the Natural Olympia. Trust me I'm now 68 and no injuries and have much faster recovery. On getting ripped it's all about the Diet
Pay attention kids, this is how it's done by the master!
This video is the definition of 'time under tension'!! (And the science behind it is pretty legit)
Tanner Rood - Yes it is. Been doing it for over 5 years after doing hvt all my life. Effective and safe and time efficient. My wife and two boys all workout this way. The quality of life it generates is unparalleled.
Tanner Rood -
Same here. Been doing HIT over 5 years and I concur.
My father is in his mid 70's and trains this way. It's really preserved his quality of life.
Congrats and keep it up! It's one of the greatest gifts you can give them.
Guilherme Radel nj
Tanner Roo
Ppl wouldn't like to believe that training 3-6 days per week for their entire training career was a waste of effort and time.... I believe this is where the criticism comes into play. HIT works, HIT once per week works very well! Every body responds differently to dosages but the principles remain the same: brief, intense, and infrequent. Some may recover in 2-3 days (genetically gifted or drug assisted) and others may take up to 12 days (just as rare). It's the equivalent of some of us being able to tan extremely well while others can barely set foot outside without getting burnt. Open your mind to the possibilities... see that his once per week workouts are an average of "his" clients.... and ppl that go see him probably have less than stellar genetics for building muscle beyond normal levels... technically that means their bodies are more efficient at energy storage/usage anyways. At 5'9" I went from 127 lbs to 160 lbs within about 5 months training this way and I was quite strong and very lean still. The frequency is the part where we need to be our own guinea pigs because your recovery will change at different stages of your own life too depending on many factors such as sleep, stress, diet, shift work, etc.
Ultimate Dad Strength how do you warmup for this and how much weight can you choose percentage wise from where you one rep max is?
@@famheir1977 it's slow thus safe, no warm up needed
So cool to read your 7 year old comment then visit your channel to see where youre at! Awesome to see you're not 160 anymore.
@@drewmorg. bruh, he looks 250 lbs now 😂
I watched your video on biochemistry, where you pretty much drew diabetes for us. I am happy to say that video changed my life. I created my own workouts based on that information, and come to find out, here you are doing exactly what I thought to do after seeing your videos. It makes me feel like I got it! thanks sir, down 100 lbs.
Say Say's Kitchen how long did it take you?
A slower cadence is better for joints than lifting explosively. However, it is true that there's no proven benefit to 10/10 as opposed to say, 3/3 or 4/4 cadence. But taking the momentum out is definitely useful.
Agreed
This is amazing. Thank you for posting this. I had heard about this workout and having a visual example is exactly what I needed.
This is THE definitive fitness video. Doug Mc'guff without question the best in the business.
People say this is a boring way to workout but if done right you're done in twenty minutes. Make no mistake it's tough. I got pretty jacked doing this kind of a workout.
If you read his book and watch his gym buddies you will notice that given almost identical workout their bodies react differently. As you said dr. Doug looks like a "swimmer body" and Todd has a "power lifter" look. Your genetic predisposition when it comes to strength or muscular will show regardless of what training you do as long as you do it hard enough and you let your body recover. Its just that this type of training does not waste your time inside the gym.
And that's exactly what the gym wants you to do is waste your time and charge you more money
2:20 I Like That Brotha. I Like His Motivational Technique! And He's Just In And Out!
i keep switching between this super slow 2 times a week and traditional controled way 4 times a week , i switch them around every 4-6 weeks
when i finish my super slow cycle and switch to traditional one its impossible to miss the strength i have increased past 4-6 weeks
ps : ive been an athlete my whole life so my recovery time is a little faster and no i dont use any drugs only supplement i take is protein
It's called the Big 5 which is another HIT type workout and it's done only once a week at most 2 x's a week.
Thank you for creating this video! We use it as a demonstration of high intensity strength training for our Get Stronger on Gym Machines workouts.
Volume -is- important, but: 1/It's less than many people think. Once you determine the minimum volume that stimulates progress, any more will only infringe on recovery. 2/ That minimum effective volume -never- increases, but it -does- decrease: Novices don't have the strength to deplete recovery resources as fully as experienced trainees, & training-induced recovery-enhancement lags far behind strength gains. (There are claims that natural anabolic hormones drop after 20-30 minutes.)
Interval Training combined with Circuit Training and Breath Training
Interval Training is High Intensity exercise followed by a Recovery period in one cycle, rep or set.
Circuit Training is rotating through a series of exercise machines that work different muscles.
Breath Training is Diaphragmatic Breathing by inhaling and exhaling in coordination with high intensity and recovery.
Read the 2009 book entitled Body by Science by Doug McGuff, a cardiovascular doctor in America. He did High Intensity for 30 seconds followed by Recovery for 90 seconds for a Cycle of 6 in his own life with significant results in strength, energy, mental clarity, digestion and colon activity, and he instructed his patients to do it. He takes you inside the cell.
its bloody intense i tell ya, its easier the faster way, but then again, we don't want easy do we
I do this stuff, and sometimes the effort forces you to breath like this. Right or wrong, it's not a choice. When you get in touch with the method, you go long-&-slow here / rapid there, according to what will keep the muscles contracting dynamically.
I train like this at the gym (really slow reps to stop momentum) and I get weird looks from everyone😂.
Come on Doug drive it up lol. I love this!
Holding time is important: 6-8 seconds at the most. According to Stuart Mcgill studies: "Typically endurance... holds shouldn't last more than 8 seconds...Infrared spectroscopy indicated rapid loss of muscles oxygen contracting at these levels" McGill Lower back disorder, 182, 2ª ed.
On&off since 15, as much off as on, never more than 3yrs at a stretch of consistent, intense workouts. 16yrs ago, I found SuperSlow. 1/It was rare in '96; after 2yrs, the 1Hr trip to the only facility wore me down. 2/I dieted at the same time, which I see now, hurt my progress a lot. 3/SS used to recommend 10 exercises, 2xWk, which I know now is way too much. Now I walk to a SSgym, maintain 228, keep losing fat, become stronger every week (51wks), &plan to continue every week for the next 20yrs.
In SuperSlow, you are taught to avoid holding your breath during exercise, which you will normally do when lifting if you aren't taught not to. Dr. McGuff is just breathing freely.
Take the monentum out of your workouts and you greatly improve your physique. Trust me on this I recommend Doug. One Set like this is better than 3 or more. One set is all you need. Remember when you train you you tear down muscle so rest is very important
The proof is Doug doing the workout. He's very fit and a good body. Don't you think so?
If I were to take you up on a bet you would lose. Google search me Jim Ingebretsen. You will find I'm very ligit. I competed in the 2008 Natural Olympia along with other world class titles.
@Mantastic-ho3vm google search me Jim Ingebretsen
Traditional "super slow" protocol calls for 10 secs +-2 for both excentric and concentric movements. Do not hold your breath, grimace or grunt (hard to do) as it increases blood pressure. The fast breathing is ok, I use it just as in the video when I want to get that last rep (a half rep is ok as well). I hope that helps.
Fatigue by HIT/SS/BBS isn't drained of glycogen. You could run a marathon after a SS workout,(assuming you could in the 1st place:-); THAT drains glycogen...Tension at the end of set that fails in 1-3min is optimal to build strength & muscle. Heavier than that's more CNS&Skill, less muscle. Yes, bigger weights over time maintain intensity as you gain strength, no conflict there. Volume? No! Stronger you get, more stress you're able to put on your recovery time: Less volume is required.
Agreed, but depending on your interests: With full effort & short breaks, BBS can work as the only exercise one does. It also interferes with the recommended early stages of Maffetone. However, if running means anything to you, it's probably best to start with Maffetone, & add BBS when anaerobic work's allowed for.
While I am very much into this particular form of training and rest to recover and build, McGuff is demonstrating highly inefficient breathing which in the short and long run is totally counter productive. It is built on the old notions of CO2 being bad and using the explosion of the out-breath to gain momentum and force. Instead, He should be breathing through his nose and breathing as little as he can while doing the exercises and then recovering his breathing between each set. Taking some sodium bicarbonate before working out and afterward would help as well., Breathing as much as he is, he is blowing off a lot of the CO2 he is building which is needed to get adequate distribution of oxygen to his cells and tissues and prevent lactic acid build up in the cells which pollutes them. In Hypoxic training, we achieve this. Patrick McKeown's book "the Oxygen Advantage" and in the Russians Intermittent hypoxic training goes into this thoroughly. we have many elite athletes who are achieving Personal bests regularly and actually breathing half as much as they did before at maximum effort.
Can you please go into details on breathing for super slow bar squats,dead lifts, bench press,overhead press, and power cleans. Thank you
@Michael_S_K thanks for this post. I was actually very curious why Dr McGuff employs this method of breathing.
Seems similar to Arthur Jones' concept with Nautilus gym equipment back in the day.
If all he does is this type of workout twice a week then the gains are undeniable. Is he huge? Absolutely not, although he is not small, that's a pretty decent build, and gaining is done for the most part via nutrition.
So if he's happy with his current physique and is maintaining it with this type for training, it seems to be working.
I too've done "Big 5" 1yr, (50wks), 1xWk, on MedX machines. I started w/"Big 6", lumbar extension as #1, but stronger I got @LE, more it affected LP. My back's SO strong now I'm leaving LE out for a while. I too, get stronger every workout. Differences between us: 1/I'm 63. 2/I'm trying to maintain my weight, via no change in caloric intake, letting exercise improve body composition, which it HAS! Dieting stress hurts progression. I'd rather be a bit less lean to have more strength&muscle.
Exhibiting maximum performance requires breath-holding. As a (still-but-less-now) overweight , previously sedentary 63-year-old, I'm happy that I've worked my way back to a 250+BP, (don't tell my trainer! He frowns on max singles!), & I eventually hope to to do 400, if age lets me. My breathing for singles is quite different than when I'm training, but my training is the reason I can do 250+.
Dear Dr. McGuff,
HOW CAN I DO HIGH INTENSITY EXERCISE WITHOUT SETTING OFF ATRIAL FIBRILLATION?
Within a several hours of doing High Intensity Exercise I have experienced the return of Atrial Fibrillation, which was here-to-fore totally inactive and dormant.
Short of discontinuing following your suggestions about how to do High Intensity Exercise - in other words short of stopping HIE,, is there some suggestion you could make about how to continue without setting off hours of Atrial Fibrillation?
1/Feed or fast? Whatever works for you, just be consistent. 2/ Some people get to 1x every 8 or 9 days. Most end up at 1 x week, but many continue at 2x a week. Beginners do 3 x a week. 3/ Strictly speaking, this takes the place of HIIT. There isn't enough space here to explain. See Drew Baye's website, or buy "Body by Science".
UA-cam: "Dr Mercola Interviews Doug McGuff about High Intensity Exercise". It's over two hours long, and should answer any questions.
Sinceramente non penso che questo tut sia tutto a colpire il muscolo target , semplicemente perché il miglior sistema per avere piena contrazione e' sul piano verticale ovvero contro la forza di gravità , ogni volta ci spostiamo lontani da questo gradualità il corpo compensa e/o le forze vengono a incentrarsi su altri punti del corpo , palmo della mano deltoide posteriore avambraccio ecc ecc
Anche se usa dei macchinari ,cosa x altro anti-evolutiva i movimenti con super slow sono innaturali , anch'io uso sistema heavy duty , ma cerco sempre di ricordarmi quanto tempo effettivamente ho in tensione il muscolo prescelto .
Grazie anche ai feedback del giorno dopo riesco a capire con quale % ho lavorato , guarda caso i muscoli come i polpacci lavorano sempre in maniera qualitativa perché appunto , stando in posizione verticale lavorano per tutto il movimento .
Vi e' quindi una via di mezzo tra super slow tensione continua hit e multi-articolari , infondo io devo mandare un informazione al mio muscolo ma se questa informazione non e' diretta precisa intensa e naturale rischio di compromettere il risultato .
Qui nel video molto e' viziato dal fallimento cardio vascolare e dalla mancanza di forza non e' cedimento muscolare ma sistemico .
L'affaticamento sistemico e' proprio ciò di cui non abbiamo bisogno.
will give that a go tomorrow
Releasing the pressure from the breathing ALLOWS you to increase the tension in the muscle
I bet my ass that he is not on steroids. Full respect. Great guy. watched his speeches.
You don't necessarily need a study, if the empirical observation is strong. I can lift double what I could 8 months ago, I can do multitudes more pushups than I started at, I can run twice as far. My build is noticeably better. As unscientific as this observation is, I don't care because I can feel it, and see it in a mirror. On the other hand, I have not seen a study that challenges this. Too each his own.
Just curious, have you actually read body by science, or tried it? What could you lose by trying it? Also, I reread our posts, and I have to point out there is little scientific evidence that "fast twitch" muscles are only activated by exercises using fast motion and acceleration. If you have such evidence, I'd like to read it. From my limited understanding, fast twitch muscles are also recruited to take up the slack by overstressing the slow and intermediate fibers.
Just the one. You work to failure - then you recover for the rest of the week.
I meant brief & infrequent's the only program a majority of people can actually stay on. A few pressups & chins, indeed, properly done, is all the upper-body work a non-athlete or non-bodybuilder needs. If you "eat big", lean mass gain can be meaningful, w/progression from added bodyweight. Recovery ability is obvious: You don't rest enough, you aren't stronger at your next workout. You do rest enough, you are stronger. We all determine our schedule on this basis. What's the argument?
Those videos of men experiencing simulated birth pains has got nothing on this.
It´s about safety guys, a barbell may fall and land on your toe/head/etc. A machine will not. You might do movements that are not easy on your joints, accumelating the harm over time and not notice it till it's to late. With a machine designed to take into account to be easy on your joints, this may be avoided. YOUSEE? It has nothing to do with 's romanticizing how the cavemen did it, it's about SAFETY.
I figured this on my own cause I hurt my right leg so for 6.5 weeks I had a cast on it and I got around the house and shower not using crutches just hoping,and standing in one leg. So my left leg would get very very tired but i would still stand on it. Well in the 6.5 weeks my left leg got very muscular. So i figured that tiring a muscle would build muscle. In that time of my healing of the leg I built more muscle on my leg than I ever did at the gym doing reps and sets.
$64,000 question. Did this also have any effect on your right leg, by any chance?
My right leg lost all the muscle
I'll rephrase that: "you're only required general strength & fitness workout". Any other activity that you do for enjoyment or employment, plus the specific training required to excel at those activities obviously will be done. What's the point of strength & fitness if you don't apply them to the physical activities you love?
You're probably never going to read this, but that's a fantastic point brother. Taking that into the heart of my training from now on.
Click the video on the right that says Paleo Diet & Strength training Biochemistry. It starts the video right about where he starts to talk about it.
All you who are failing to see the link between this slow workout on machines and to what our cavemen ancestors did.. Doug is simply augmenting the rules of our evolution to suit out modern lifestyles. This style of workout altho not typical of a caveman in any sense still creates an intense stimulus in minimal time
If a person averaged 3 sets x 10 exercises, 3x a week through their teens & 20s, with ok results, now continues to make progress with a 1 set each of 5 exercises, 1x a week, in their 60s, where's the problem? For the most possible subjects to benefit from a program, it must be short & infrequent. Those with more time, &/or more testosterone are welcome to stay in the gym all day every day.
How do you determine how much weight to use. Is it a percentage of your max?
Depends what you're after.
Power; Pick a weight where you can do 3-4 reps. On the 5th rep your form should suck at the correct weight. If it sucks on 3 go lighter. If good form on 6 go heavier.
Size, hypertrophy; 10-12 reps.
To break a plateau or protect joints; Pump training/volume training - 12-15 rep moderate weight and more sets of that weight and rep range. I like this method. Google; Serge Nubret pump training.
Athleticism; Much different, bar speed fast against gravity is one technique
supposed to be 75%
Thanks Billy!
idk if he was commenting BodyBy Science, many will just talk ther own philosophy, the post didnt tell.
Start with 65% of 1RM and perform until failure. If it takes over 4 min then increase weight.
At 75, I do a SuperSlow/Medx "Big5", to failure+extensions. Safely beat yourself up 1xwk; the rest of the week's *_easy_* .
Why the exercises in this order. ? I can understand leg press at the end.
1.) You just said you hadn't.
2.) Selling something doesn't make it wrong. I'm sure mainstream fitness gurus sell a lot of shit too...like expensive gym memberships most people never use.
3.) A surgeon goes through the same med school, his specialty is emergency care. I guess it's easy to dis him from behind your computer chair...
4.) Right, and his method is one way to build stronger muscles.
1st parts diet. 2nd part is working out your body to stimulate growth. Doing so with a focus on triggering the body's biochemical response to grow optimally. He believes that conventional wisdom of fatiguing muscle with excessive weight and reps can work but at a much less efficient rate. The 3rd part of this is that recovery is key, so this work out should happen only once every 7-10 days otherwise you don't allow your body to actually grow that muscle.
because slower fatigues your muscles quicker.... we are going for the same end result, no matter your view on how to get there, right? That is to severely fatigue our muscles in order to get our body to produce more..that's what building muscle is,,,,I'd rather spend 15 minutes doing this than an hour....that's just me...too each his own...
I thought each exercise was supposed to be specifically 60 to 90 seconds in duration; once you hit 90 sec you should up the weight. Am I misunderstanding the book, doing it wrong?
only increase the weight if the workout becomes too long for convenience. It may take me 4 minutes to reach failure, but its better than 90 because more thorough, less margin for error, not good 60-90 seconds, change to 2.5 to 3 min.
HOW CAN YOU GIVE MAXIMUM EFFORT ON THE SECOND EXERCISE IF YOU DO NOT REST AFTER THE FIRST EXERCISE?
For the first pulldown, is that attachment an item you can buy online? Been looking but can’t seem to find it.
I've watched his speeches, and my personal 'beef' or misunderstanding of the training method is that, from a joint-motion point of view, there is no stability in this training style. The mobility/stability factors that affect tissue ranges of motion and common movement compensations and pathologies remain unaddressed with this training protocol; I'd be interested on Dr. McGuff's thoughts on these issues.
The typical HIT/SS/BBS workout is all compound movements. My trainer is planning his own gym, which will initially not even -have- the equipment to do an isolation exercise. Unless clients complain, it never will.
Is 1 sprint routine allowed, in the middle of your recovery period. ( after 3-4 days) So as to have 2 times a boost in testosterone and HGH as opposed to only 1 time a week. And would this sprint routine affect the recovery proces ??Answer would be very appreciated
If you are looking to adhere to a Paleo Diet Exercise Regime then I suggest only incorporate 1 sprint routine every 7-10 days. Using the Paleo Fitness Pyramid as a guide might help as I dont really know how far in to this you are. You can find it on my blog post Is A Paleo Diet OK For Athletes. @ paleolithicdietrecipes-dot-com
1/Satisfied clients: Only study that matters. Mostly myself: I've lifted more each week for almost a yr, look as much stronger as I am,& have seen others make similar progress. You may not like it, but you're not going to convince me it's my imagination ;-0. 2/McGuff'd make more $ via a few more hrs in as an MD than his book made. He wrote it because he believes it. 3/It works. I've stayed @230 while lowering bf10% w/o diet. 4/Chance: "isn't merely". Genes determine size/strength ratio.
The link between this and a caveman is done in two ways, firstly by provoking his muscle until fatigue he is causing his body to react to a stimulus, similar to the fight or flight response. He also advocates a palaeolithic diet claiming that carbohydrates were not the bodies original source of energy.
hyperventilating can increase free oxygen in blood and expel CO2, counteracting the lactic acid build-up in active muscle that results in cramps. That may be why he's doing it- to lessen the likelihood that he'd cramp or feel tired quickly.
Dr McGuff, have you tried ARX? It's astounding. Another plateau broken.
Superslow has nothing to do with HIT. The speed should only be slow to reduce momentum an not more.
I use explosive to consetric but slow to eccentric is it also good as these? My muscles have good tension and I feel fine after
What if all we have available is home, a chair, some dumbbells and a trampolin?? 😮
Just try it. Super slow. Enough reps to do about 5-7. Those last few are grueling. Your muscles will feel more jacked than doing three sets of the same exercise super fast. The key though is the last few. You gotta do them, even when it feels like you can't, you must push through. The key here is intensity. It may look counter intuitive, but this type of exercise is more intense than say...crossfit.
SS/BBS/RenEx is better for life-long training: Focus on 1/physiological effort, minimizing 2/mechanical effort. 1:CNS's attuned & muscle's built. 2:Cumulative stress potentially damages joints.(I say 'potentially', but work out dynamically often enough & long enough: damage -will- occur.) The reason most people are attracted to '2' : it's -performance-. Indeed, if you're interested in performance, you should practice the performance. This is an entirely different matter.
If you're talking about purely building strength, I'm sure you're correct. I thought we were just discussing bodybuilding/general fitness. I'm no powerlifting expert.
For a method to be truly optimal for an individual, it must relate to every aspect of life: Time limitations, interest&motivation, energy expenditure at work&home.1/For many, perhaps a majority: No such program : They'll never stick w/an effective program. 2/Next group is only interested if it doesn't interfere w/their lifestyle. 3/This group is -into- training, & finds what works on their own. #2 is the issue: How to improve fitness of a barely-willing population: Brief, infrequent workouts.
As you get stronger, (& w/BBS,you will), specific adaptation,(which is true for ANY exercise style), becomes irrelevant: you'll gain muscle, (which is -not- specific). BEST way to build muscle: 1/Creatine, protein, HGH, insulin, & steroids. . 2/Disregard leanness, consume massive calories. 3/Work out hours every day, 6 days a week, knowing that you'll recover thanks to drugs. 4/Already be muscular. 5/You're dead wrong about burning off excess calories via exercise. Ask your own mentors.
Dr. Doug, Have you tried the ARX machines? If so, do you agree with their concept of having near zero periods of being "underloaded" in all the reps or do you feel that gradually warming the muscle up is safer and equally as effective? (Although you can perform reps that are not "all out" and gradually bring yourself to failure as well.) . Am very curious if you have an opinion about this equipment. Ditto my question for the 315 equipment that adda 40% to the negatives. Regards, Dr. John
I am a little concerned with the obvious neck and spinal flexion during this workout. The leg press in particular shows lumbar flexion .Without question not good
Singles -are- training, for those who focus on them, or at least, do them fairly regularly, usually those who compete at the lifts in question. For me they're for ego, a test to see how I'm doing compared to back "in the day", when I -did- some training that way. Now, I'll do only one exercise, (always bench press), for 1 rep, 1 attempt, once a month or less, too infrequently for it to have relevance to my progress.
Is the way he's breathing part of it or is that just the way he does it?
Posters here can't seem to get out of the bodybuilder/athlete mode. BBS isn't trying to get bodybuilders/athletes to change their ways; they're trying to make busy average men & women stronger. I'm the best example: I'm NOT going to work out 3 x a week: I don't have the time, & I'm just not all that into it, but I need exercise, & I'm getting stronger, every wk for almost a yr so far. If I could've progressed faster, or gotten a little bigger, so what? Quitting yields no progress at all.
Moose, you are correct on some stuff and YES momentum can be harmfull and slow gains if you will, but to me ( imo ) Diong slow and moderate and exsplosive as well as other variations in training( and even diet) keep gains coming more consistently, because " everything works for 4 weeks", also carb timing is more important then anything, lets not forget cavemen probably went days without eating ( bad weather, famin, shitty performance on the hunting field , etc etc etc) so partial fasting was most certainly unavoidable ( as well as HUGE meals because of that) to replicate a caveman is impossible, UNLESS you throw in some huge variations ( machines, free weights, strongman lifts, carb free, carb loading, high protein, low protein , etc etc etc) thanks
Watch a vid on delivering a baby :-). You actually decrease the tension by releasing the breath, which you can take up by increasing contraction. I find it comes naturally.
i would be interested in how much he can lift using free weights. even though he doesn't train that way it would be a useful metric as to the efficacy of his training method.
you see his muscle, thats the efficacy SHOWING right there, lol, maybe you want an even closer look
Man I can see why you can only do this type of training infrequently
Subjects can get 'dramatic' w/breathing. Experienced trainers instruct them to slow it down. Too fast: Better than too slow: Priority: Never hold breath, never close throat, keep relaxed jaw/face, (you're not even supposed to purse your lips!). A somewhat quiet breath: Evidence of an open throat. In McGuff's case, he's not hyperventilating, he's working -that- hard, & -needs- all that air. He does, however break form here & there, with a grunt, a groan, a sigh, & a pursed-lip breath.
what is the point of the rapid breathing? seems like that would make me pass out!
He's breathing off CO2 to compensate for increased lactic acid.
Nice. That's a good reason
Thanks
...but doesn't the fatigue tell you that your muscle cannot handle the load? My empiracial example is pushups...if I go rediculously slow, I can reach muscle failure in just 3 or 4 pushups. If I do a fast set I can do 25 before failure. But there is no difference in feeling at the end. The same muscles give out, and the result is I am stronger a few days later...regardless of which. (Bear in mind I am in bad shape...) Step away from your muscle building handbook for a second, and think about it.
this is 1 set? how many sets to perform?
Looks good and i like varying between fast, regular and slow exercice. Is that kind of very fast mouth breathing OK? i guess it would be better to breathe slowly through the nose...
As I understand it, it's just not doable to breathe slowly with that kind of exertion. I know the instinctual thing is to hold my breathe in the throes of a movement. Motorboating it is really the only way to keep breathing under such circumstances. Holding your breath and grunting skyrockets your blood pressure (Val Salva) which is why most of us have strokes when on the bowl making a doody.
Why not start with Leg Press? Perhaps the resistance on the exercises in which he went to nearly 2 minutes should be increased so that he'd reach mmf at 90 seconds or shortly before that. This is a really intense workout, though, without a doubt.
Interesting workout...I'm sure it is very difficult but I wonder about loss of explosion that I use in football and olympic style lifts.
Have you tried slowing down your workouts? It really does work to fatigue you rather quickly, and I'm sure you know the old school best way to build muscle is to reach failure or extreme fatigue...so why spend an hour doing repetitive work, and just gunning for reps when the end result should be the same as something that only takes a few minutes...when I was in ROTC my instructor knew this...
How much muscle u build depends on how fast the concentric movement is lifted. U can still do the eccentric aspect super slow and concentric relatively faster (without using momentum) depending on your goals
LOVE TO KNOW HOW MUCH WEIGHT FOR EACH EXERCISE AS WELL AS HIS WEIGHT
Progress is progress. 1xwk stimulates progress. Over time, subject will approach his genetic limit. If you're saying he'll approach it sooner w/3xwk, I'll accept the possibility w/some cases. If you're saying 1xwk wont stimulate progress, you're mistaken. For me, 3xwk in teens & 20s didn't work as well as 1xwk in my 60s. BBS doesn't start at 1xwk: It starts at 3x & adds a day off if your progress stalls. If it never stalls, you keep doing 3. But if it does stall, that extra day off fixes it.
Actually, I took a weightlifting class in college, and it was not all lifting, it was also muscle physiology and exercise science, and there are two points about which you are empirically demonstrated to be incorrect: first, it has been shown over and over that 10 sets of 1 rep gives much greater strength gains that 1 set of 10. Second, though heavy fast lifting can be rough on the joints, it's needed to tear z bands and get more fibers, otherwise you will always hit a plateau. eventually.