@Rad1ka1 Even a perfect MedX seated press involves pushing against the seat back with the lower back, hitting abs again. RenEx machines seem to be designed to make correect technique more obvious.
Conflict? 1/ Don't lift again until recuperated from previous work. Don't inroad again too soon: Strength & muscle is being built by sleeping & resting. HOWEVER: Could we possibly stimulate testosterone & growth hormone again with a sooner workout? Might stimulating those hormones again trump waiting for a more complete recuperation?
@n; But, of course, there -is- a such thing as too much rest, agreed? How about not inroading as deeply, (technically not getting as efficient a workout), recuperating faster, & working out again sooner / more often? Less improvement per workout, more total improvement, if fine-tuned + the possibility trainees scared away by training to failure stay for the long haul. There is, after all, a point -before- failure that stimulates growth. Failure's just a monitoring tool.
@lazur1 Just to butt into the conversation, this IS a problem for me. I feel like I have reached all i can stand in the workout, but I recover in 2-3 days, even though the program says i should recover in 7 days :(
@s: There's a wide variance of recovery times: age genetics rest sleep nutrition other activity stress drugs. 7 days is generic: Virtually anyone will make progress w/it, even those who could do 2-3. It's also financial & lifestyle: Trainers are expensive, & 3xwk won't fit w/busy schedules. / What exactly is your workout? To failure? With a trainer? 7 days or 2-3? The standard for recovery is to make progress every workout.If you're doing that, don't add another day off until progress halts.
@lazur1 I do the big 5 once a week, but I am going to increase it now that I know it's not 'improper' if I do it more. I follow the rule of 'do it slowly, maximum time under load, and do till you your muscles can't take anymore'(with a buddy ofc) So i think 2-3 days between should be okay. I have a year's membership of the gym so 30 minutes every 2-3 days will not dent my schedule or my pocket. That's very good advice btw thanks ^^
@s:Forgive the repetition, but it's not how you feel in 2 days, it's making progress next workout. Also, BBS progress is measured more ways than most styles: Not just higher weights or longer set times, but also smoother turnarounds, less acceleration, less extraneous muscle tension, improved breathing, improved positioning, & shorter rests are progress.That's why friends often can't take the place of trainers./Most machines have too much friction to do slow negatives. What do you use?
@lazur1 They're TechnoGym machines, I don't know if you have them in the states but they make most of the gym equipment here in the uk. I'd say they're on par with nautilus machines. I don't think they have too much friction at all, infact I aim for the 10 seconds up 10 seconds down and can do it smoothly unless I picked too much weight (ofc this is slightly harder for some exercises than it is for others).
@s:The issue isn't perceived smoothness. (Tho really high friction'd indeed not be smooth, no top brands are that bad.) What you have to determine is if the negative's somewhat of a rest period compared to the positive. If it is, (as is the case with stock Nautilus equipment), the negative has to be sped up a bit to allow the harder positive to take up the majority of the time under tension.
@lazur1 Hmm....The negative does seem to be more of a rest than the positive. I'll try speeding up the negatives today..see what I feel on the way up rather than the way down.
@s: I'll tell you what I can: I've added weight &/or time to almost every exercise, every workout, every week for 4 months. I'm now doing heavier MedX lumbar extensions than anyone in the program, (including my trainer!). At 63, 6'1" / 225 lbs, I'm fitting comfortably into size 34 jeans. My arms have become large enough, & my shoulders broad enough that they've been commented on by friends & co-workers. Lower back stiffness is gone. Sleep's deeper. W/no bodyweight change, I'm obviously leaner.
well if you believe thats optimal thats your problem_remember when the gains become fewer and far between; think Hit is the way; Hit it hard or dont even bother is what I say
@WaaahWah I dont really know how many people have done that but with so many different methods out there its not possible that they all work to the same extent; some must work better then others; and only one can be optimal; well its certainly not the most efficient or the fastest_I know people who can squat more then 405 and have never had a personal trainer_but if you are smart enough to calculate your overall monthly increase as a percent_ask yourself if you see no way of increasing it faster
@neworldorder9112001 You don't need to calculate shit. Just add 2.5 or 5 lbs every workout to your lifts, and when that is no longer possible add 2.5 or 5 lbs every week. When that is no longer possible add every two weeks, etc.
@WaaahWah well if you trying to talk as if you know something_which you dont_one can not know if hes progressing without a measuring stick_your method may work to an extent but is certainly not optimal by any means_and if its not optimal then youre wasting precious time_it doesnt make any sense to train if youre not recovered so just think about what youre doing_cause this video is about as accurate as it gets_and if you dont believe me look at some of dorian yate s vids_hes quite smart actually
@WaaahWah like I sqid you might be lifting a heavier weight but lifting it faster which brings in more momentum and less effort: only when the number of reps are the same and the time of the set is there a true gain in strength_which is why it is so important to time your sets_it is important to know your rate of progression cause if it decreases you have to review your progress and figure out whats wrong in order to repair your progression_strength trainers often measure the time under tension
I'm done. You obviously refuse to understand that if you go from a 300lbs squat for 3 sets of 5 to a 320lbs squat for 3 sets of 5 in 4 weeks on an intermediate program you have OBVIOUSLY progressed and gotten stronger.
@WaaahWah well if the speed of the reps are the same that would be a 6 percent increase which is much lower then average for someone of that level of development: I was gaining 5 percent a week back then which only confirms my hypothesis that your training will only work to a certain extent: HIT is the only type of training which works in all stages of development; you would gain faster by not training as much and when arguing with fools remember that people might mistake you for the fool
a standard increase is between 3-5% and normally you should be lifting about 70-80% of your one rep maximum. It would be far more beneficial to train your whole body once a week and go to total failure, which is almost impossible to do by yourself. You should start by training one body part a day going from biggest to smallest. I read that russian weight lifters were experimenting with bio-rythms to see which days they were producing the most amounts of GH. they were training once every 3 weeks
work=distance x load, if the distance and load are the same then the work must be equal. To accurately measure increases in strength you must time your sets because force= mass x acceleration. you may be lifting a heavier weight but lifting it faster for which there is more momentum involved. Only when the number of reps and the time of the set are the same is it a true gain in strenght. So when people say they gain strenght faster with freeweights, I take it with a grain myself.
If you loose your balance doing squats, remove your hand from your pants and put it back on the bar dude. I have seen a study which clearly shoes that the participants gained strength faster by using the nautilus system as opposed to free weights. I myself experienced much more rapid gains in strength and size with nautilus. This could also be due to the fact that you doing one set per exercise instead of 3 or 4. You body adapts to lifting a heavier weight for that one set. I'll try to find it.
That depends on how you measure strength. If you measure strength by lifting something heavy from the floor (deadlift) squatting something heavy on your back (squat) or lifting over heavy over your head (overhead press).
Squats, deadlifts,bench presses and overhead presses are superior to fixed barpath movements you see on machines.
This faggot in the video doesn't even look like he can pull 225.
@WaaahWah work=distance x load, if the distance and load are the same then the work must be equal. To accurately measure increases in strength you must time your sets because force= mass x acceleration. you may be lifting a heavier weight but lifting it faster for which there is more momentum involved. Only when the number of reps and the time of the set are the same is it a true gain in strenght. So when people say they gain strenght faster with freeweights, I take it with a grain of salt !
@WaaahWah well its true that barbel would call other muscles into action but thats just it youre using more mass to move the same amount of weight_ it doesnt necessarily mean that youre putting more stress on the pecs_any type of equipement can build muscle even electro muscle stimulation_which really means that there is no magic equipement_have you ever tried to calculate your overall percent increase per month? its only logical to know the rate of increase
@neworldorder9112001 Dude... Late August this year my 5 rep maxes were this: Squat - 55kg - 120 lbs Deadlift - 110 kg - 240 lbs Bench - 45 kg - 92.5 lbs Overhead press - 32.5 kg - 71.5 lbs Currently, these are my PR's: Squat: 107.5kg, 237lbs Deadlift: 140kg, 308lbs Bench: 70kg, 154lbs Overhead barbel press: 110lbs I have also gained 24lbs in those 3 months. Get a guy to do that on ANY machine and come back to me, okay?
@WaaahWah Of course I do asshole_if you gained 24 lbs in 3 months it aint all muscle_get your bodyfat checked out_ its only nerds like you who actually bother worrying about what kind of equipment they use_ its not the equipment that builds its the person_I experienced gains much greater then that a while back but
it levels off after a while_its called a learning curve_i can tell by your increases that youre new to the game_it would be a mistake to think you know everything_nobody does
Of course it isn't all muscle. It would be retarded to claim that it was. Yes, my noob gains are pretty much spent by now, I don't think I will be able to progress workout to workout much longer.
Never have I claimed that I know everything about lifting. But I do know enough to say that free weights are by far superior to machines. You use WAY more muscles in a full range of motion squat that you ever will in a leg press.
@WaaahWah well I havent used free weights in about 22 years but when I was 20 years old I was squating about 350lbs once a week training one body part per day from biggest to smallest; now I can leg press 720 on the naughtilus leg press which has variable resistance so it feels like a ton by the time the cam is unwound; if that answers your stupid question:
@WaaahWah I believe this is the most scientific approach to strength training which is good because you have people doing all kinds of crazy things because of all the propaganda and misinformation in the sport. People need to realise that its not the quantity of excercise which counts its the intensity of effort. Quantity is a negative factor in strength training and doing one set per body part seems to be optimal for me. These videos promote truth and understanding to a very confused sport.
You know what the problem with a "scientific approach to training" is? These "scientists" have zero practical experience with coaching and strength training. There are so many shitty "scientific" articles out there about strength training that I can't even begin to count them all.
Look at the guy in this vid. He obviously have never deadlifted anything over 300 pounds.
@WaaahWah well some people are gifted physically and some people are gifted mentally; very few have both; a good trainer will gradually increase your intensity but in order to do that he must keep accurate records to calculate the increase as a percent; to make sure youre recovered and to calculate your optimal frequency ; only then can one train with maximum intensity: its also important to time your sets;they should be between 60 and 90 second to stimulate the maximum number of muscle fibres
The best trainers are athletes with shitty genetics who have tried the hardest. Just look at people like Bill Starr, Mark Rippetoe, Jim Wendler, Dave Tate and the like. Timing sets is also pretty useless for novices. Tell me, WHY are we meant to wait 60-90 seconds between sets if we are training for strength?
@WaaahWah youre not supposed to wait that long between sets, the length of the set should be between 60-90 seconds to stimulate the maximum ratio of red and white muscle fibres. timing sets is important for anyone who wants to maximize their gains and see if their recovered or not. If you cant go longer or slower youre just not recovered, and if youre not recovered you cant generate any serious intensity, theres more to it then meets the eye and either youre a scientist or youre a hacker dude!!
That's funny because a powerlifter might take as much as 8-10 minutes of rest between sets if he is working up to lets say a 5x5 squats for sets across with 85% of his 5 rep max.
I usually take about 5 minutes of rest between my squats simply because I will not be able to finish my workout if I only rest a minute and a half.
@WaaahWah you should go from one excercise as quickly as possible in order to keep up the intensity. If intensity is the amount of work in relation to the amount of time in which its done, we can increase intensity by doing more work in a short period of time. If you having problems finishing your routine its probably cause your workouts are too long. split your routine up so youre training your whole body once a week. your workouts should be harder but briefer with more recovery time.
@WaaahWah many famous bodybuilders have trained once a week or less like mike mentzer and tom platz_long and hard are opposites and you couldnt be training that hard if youre training 3xs a week_just not possible. you wont get any stronger until you decrease the frequency and duration of your workouts_ if you were smart you would watch mike mentzer s underground seminar. it will increase your unintellectual sufficiency which is exactly what you need
You don't understand what I'm saying. You don't NEED to train at maximum effort at all times to get stronger. Light and medium days are quite common in intermediate and especially advanced programs.
@WaaahWah I wont tolerate a workout without progress_the purpose of training is to progress so why would anyone do something to stop their progression? the reason why people do light and medium days is cause theyre not recovered_it would make more sense to rest and train to progress when youre recovered_the reason I might sound like a HIT jedi is cause HIT is the only thing that makes sense in any sense of the word. I would never go back to spending more time in the gym for less results_no way
As a novice you can progress workout to workout, but as an intermediate you lift too much weight for your body to recover in 2-3 days so you need light and medium days to keep pushing adaptation without overtraining. Usually an intermediate program is set up like this: day1: volume 5x5 training. day 2: recovery, 3x5 with relatively light weights. day 3: intensity, this is the day you set new PRs. Usually done as 1x5.
You see if you are recovered or not by lifting more weight than you did previously. A novice lifter can generally add 2.5 to 5 pounds every workout to his work sets on squats every workout squatting 3 times a week. This week I have personally set 3 new squat PRs.
Now what do you think will lead to faster strength gains? Training 3 times a week and upping the weight every time but staying away from failure, or training ONCE a week going to absolute failure?
@neworldorder9112001 I have to say all I have is personal experience and case studies. The only reason they use them in BBS is because they are safer, but that does not mean they are superior, either. Show me one study that demonstrates they increase general strength and or hypertrophy over free weights. I would be interested if you could find one. A general idea is that free weights engage more muscle than machines. When I squat I can loose my balance, leg press I can't, tell me why?
Oh and whilst i'm in a commenting mood, his big 5 workout simply aims to hit most muscle groups in a minimal number of exercises (5). The leg curl & leg extension that you suggest are isolation exercises and performing them would only stimulate the rectus femoris and quadriceps respectively. Both muscle groups plus your calf's and your glutes are activated in the leg press alone as it's a multijoint (compound) movement.
Chest press involves your pectorals, triceps and anterior deltoids.
andycf87...the calf is skeletal muscle, just like your biceps, quads etc. To suggest that significant calf growth can only occur with implants or major steroid use leads me to assume that you are either ignorant or stupid. Just like your other muscles the 3 most important factors for growth are genetics, stimulus intensity and recovery.
By the tone of your bitter comment i'm assuming you weren't blessed with good calf genetics. Either that or you were but your training/recovery sucks.
the calf raise is virtually pointless.... good luck making your calf grow significantly without implants or major steroid use... i dont understand why mcguff suggests 4 upperbody movements and only 1 lower body... if you're going for maximal stimulation wouldnt you want to do Leg Curl, Leg Press, Leg Ext. Overhead Press and a Lat Pulldown/Pullup/Row??? I dont understand why the Chest Press is in the big 5 as well as the Overhead press... i can never perform 100% on both in the same workout
I though the main idea of this style of working out was to do intense excersises. Why do they include moves like heel (calf) raises? They use one small muscle group (the calf). I'd expect to only see excercises that use large muscle groups.
Dick Conner at the Pit Barbell in Evansville, Indiana is big believer in your Body by Science principles. He highly recommended your book to me. It has been very eye opening in my training routine. Thanks Dr.McGuff!
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is this type of program suitable for someone with chronic fatigue syndrome but with a moderate level of fitness?
poofterface 2 months ago
is this type of program suitable for someone with chronic fatigue syndrome but with a moderate level of fitness?
poofterface 2 months ago
sum up mother fucker sum up!! zz too long
bootiack 4 months ago
@bootiack derp..lol
yutu34 1 month ago
Do any of these exercises target the abs?
Rad1ka1 6 months ago
@Rad1ka1 The Pulldown exercise asks you to 'crunch' your abs every rep and hold, thus working your ab muscles
Feren6 2 months ago
@Rad1ka1 Even a perfect MedX seated press involves pushing against the seat back with the lower back, hitting abs again. RenEx machines seem to be designed to make correect technique more obvious.
lazur1 2 weeks ago
Conflict? 1/ Don't lift again until recuperated from previous work. Don't inroad again too soon: Strength & muscle is being built by sleeping & resting. HOWEVER: Could we possibly stimulate testosterone & growth hormone again with a sooner workout? Might stimulating those hormones again trump waiting for a more complete recuperation?
lazur1 10 months ago
@lazur1 not at all. The more rest the better. You can't really spark your testosterone with your workout in a time fashion.
nbavlc 9 months ago
@n; But, of course, there -is- a such thing as too much rest, agreed? How about not inroading as deeply, (technically not getting as efficient a workout), recuperating faster, & working out again sooner / more often? Less improvement per workout, more total improvement, if fine-tuned + the possibility trainees scared away by training to failure stay for the long haul. There is, after all, a point -before- failure that stimulates growth. Failure's just a monitoring tool.
lazur1 9 months ago
@lazur1 Just to butt into the conversation, this IS a problem for me. I feel like I have reached all i can stand in the workout, but I recover in 2-3 days, even though the program says i should recover in 7 days :(
sourav777 2 weeks ago
@s: There's a wide variance of recovery times: age genetics rest sleep nutrition other activity stress drugs. 7 days is generic: Virtually anyone will make progress w/it, even those who could do 2-3. It's also financial & lifestyle: Trainers are expensive, & 3xwk won't fit w/busy schedules. / What exactly is your workout? To failure? With a trainer? 7 days or 2-3? The standard for recovery is to make progress every workout.If you're doing that, don't add another day off until progress halts.
lazur1 2 weeks ago
@lazur1 I do the big 5 once a week, but I am going to increase it now that I know it's not 'improper' if I do it more. I follow the rule of 'do it slowly, maximum time under load, and do till you your muscles can't take anymore'(with a buddy ofc) So i think 2-3 days between should be okay. I have a year's membership of the gym so 30 minutes every 2-3 days will not dent my schedule or my pocket. That's very good advice btw thanks ^^
sourav777 2 weeks ago
@s:Forgive the repetition, but it's not how you feel in 2 days, it's making progress next workout. Also, BBS progress is measured more ways than most styles: Not just higher weights or longer set times, but also smoother turnarounds, less acceleration, less extraneous muscle tension, improved breathing, improved positioning, & shorter rests are progress.That's why friends often can't take the place of trainers./Most machines have too much friction to do slow negatives. What do you use?
lazur1 2 weeks ago
@lazur1 They're TechnoGym machines, I don't know if you have them in the states but they make most of the gym equipment here in the uk. I'd say they're on par with nautilus machines. I don't think they have too much friction at all, infact I aim for the 10 seconds up 10 seconds down and can do it smoothly unless I picked too much weight (ofc this is slightly harder for some exercises than it is for others).
sourav777 2 weeks ago
@s:The issue isn't perceived smoothness. (Tho really high friction'd indeed not be smooth, no top brands are that bad.) What you have to determine is if the negative's somewhat of a rest period compared to the positive. If it is, (as is the case with stock Nautilus equipment), the negative has to be sped up a bit to allow the harder positive to take up the majority of the time under tension.
lazur1 2 weeks ago
@lazur1 Hmm....The negative does seem to be more of a rest than the positive. I'll try speeding up the negatives today..see what I feel on the way up rather than the way down.
sourav777 1 week ago
@lazur1 what kind of results have you had with the system? if you don't mind me asking.
sourav777 1 week ago
@s: I'll tell you what I can: I've added weight &/or time to almost every exercise, every workout, every week for 4 months. I'm now doing heavier MedX lumbar extensions than anyone in the program, (including my trainer!). At 63, 6'1" / 225 lbs, I'm fitting comfortably into size 34 jeans. My arms have become large enough, & my shoulders broad enough that they've been commented on by friends & co-workers. Lower back stiffness is gone. Sleep's deeper. W/no bodyweight change, I'm obviously leaner.
lazur1 1 week ago
well if you believe thats optimal thats your problem_remember when the gains become fewer and far between; think Hit is the way; Hit it hard or dont even bother is what I say
neworldorder9112001 1 year ago
@neworldorder9112001
The best strength coaches in the world believe that's optimal... How many people have gotten to a 405 squat thanks to Doug McGuff?
WaaahWah 1 year ago
@WaaahWah I dont really know how many people have done that but with so many different methods out there its not possible that they all work to the same extent; some must work better then others; and only one can be optimal; well its certainly not the most efficient or the fastest_I know people who can squat more then 405 and have never had a personal trainer_but if you are smart enough to calculate your overall monthly increase as a percent_ask yourself if you see no way of increasing it faster
neworldorder9112001 1 year ago
@neworldorder9112001 You don't need to calculate shit. Just add 2.5 or 5 lbs every workout to your lifts, and when that is no longer possible add 2.5 or 5 lbs every week. When that is no longer possible add every two weeks, etc.
No need to overcomplicate shit.
WaaahWah 1 year ago
@WaaahWah well if you trying to talk as if you know something_which you dont_one can not know if hes progressing without a measuring stick_your method may work to an extent but is certainly not optimal by any means_and if its not optimal then youre wasting precious time_it doesnt make any sense to train if youre not recovered so just think about what youre doing_cause this video is about as accurate as it gets_and if you dont believe me look at some of dorian yate s vids_hes quite smart actually
neworldorder9112001 1 year ago
@neworldorder9112001
What the fuck are you talking about? You are obviously progressing if you are adding weight to the bar every workout or every week.
WaaahWah 1 year ago
@WaaahWah like I sqid you might be lifting a heavier weight but lifting it faster which brings in more momentum and less effort: only when the number of reps are the same and the time of the set is there a true gain in strength_which is why it is so important to time your sets_it is important to know your rate of progression cause if it decreases you have to review your progress and figure out whats wrong in order to repair your progression_strength trainers often measure the time under tension
neworldorder9112001 1 year ago
@neworldorder9112001
I'm done. You obviously refuse to understand that if you go from a 300lbs squat for 3 sets of 5 to a 320lbs squat for 3 sets of 5 in 4 weeks on an intermediate program you have OBVIOUSLY progressed and gotten stronger.
WaaahWah 1 year ago
@WaaahWah well if the speed of the reps are the same that would be a 6 percent increase which is much lower then average for someone of that level of development: I was gaining 5 percent a week back then which only confirms my hypothesis that your training will only work to a certain extent: HIT is the only type of training which works in all stages of development; you would gain faster by not training as much and when arguing with fools remember that people might mistake you for the fool
neworldorder9112001 1 year ago
Comment removed
lazur1 10 months ago
a standard increase is between 3-5% and normally you should be lifting about 70-80% of your one rep maximum. It would be far more beneficial to train your whole body once a week and go to total failure, which is almost impossible to do by yourself. You should start by training one body part a day going from biggest to smallest. I read that russian weight lifters were experimenting with bio-rythms to see which days they were producing the most amounts of GH. they were training once every 3 weeks
neworldorder9112001 1 year ago
@neworldorder9112001
NO professional weightlifter will train once a week. NOT ONE.
WaaahWah 1 year ago
work=distance x load, if the distance and load are the same then the work must be equal. To accurately measure increases in strength you must time your sets because force= mass x acceleration. you may be lifting a heavier weight but lifting it faster for which there is more momentum involved. Only when the number of reps and the time of the set are the same is it a true gain in strenght. So when people say they gain strenght faster with freeweights, I take it with a grain myself.
neworldorder9112001 1 year ago
If you loose your balance doing squats, remove your hand from your pants and put it back on the bar dude. I have seen a study which clearly shoes that the participants gained strength faster by using the nautilus system as opposed to free weights. I myself experienced much more rapid gains in strength and size with nautilus. This could also be due to the fact that you doing one set per exercise instead of 3 or 4. You body adapts to lifting a heavier weight for that one set. I'll try to find it.
neworldorder9112001 1 year ago
@neworldorder9112001
That depends on how you measure strength. If you measure strength by lifting something heavy from the floor (deadlift) squatting something heavy on your back (squat) or lifting over heavy over your head (overhead press).
Squats, deadlifts,bench presses and overhead presses are superior to fixed barpath movements you see on machines.
This faggot in the video doesn't even look like he can pull 225.
WaaahWah 1 year ago
@WaaahWah work=distance x load, if the distance and load are the same then the work must be equal. To accurately measure increases in strength you must time your sets because force= mass x acceleration. you may be lifting a heavier weight but lifting it faster for which there is more momentum involved. Only when the number of reps and the time of the set are the same is it a true gain in strenght. So when people say they gain strenght faster with freeweights, I take it with a grain of salt !
neworldorder9112001 1 year ago
@neworldorder9112001
What the fuck. Did you just imply that benching 200lbs on the smith machine would be equal to benching 200lbs with a free weight barbell?!
WaaahWah 1 year ago
@WaaahWah well its true that barbel would call other muscles into action but thats just it youre using more mass to move the same amount of weight_ it doesnt necessarily mean that youre putting more stress on the pecs_any type of equipement can build muscle even electro muscle stimulation_which really means that there is no magic equipement_have you ever tried to calculate your overall percent increase per month? its only logical to know the rate of increase
neworldorder9112001 1 year ago
WaaahWah 1 year ago
@neworldorder9112001
Btw, you don't lift do you?
WaaahWah 1 year ago
@WaaahWah Of course I do asshole_if you gained 24 lbs in 3 months it aint all muscle_get your bodyfat checked out_ its only nerds like you who actually bother worrying about what kind of equipment they use_ its not the equipment that builds its the person_I experienced gains much greater then that a while back but
it levels off after a while_its called a learning curve_i can tell by your increases that youre new to the game_it would be a mistake to think you know everything_nobody does
neworldorder9112001 1 year ago
@neworldorder9112001
Of course it isn't all muscle. It would be retarded to claim that it was. Yes, my noob gains are pretty much spent by now, I don't think I will be able to progress workout to workout much longer.
Never have I claimed that I know everything about lifting. But I do know enough to say that free weights are by far superior to machines. You use WAY more muscles in a full range of motion squat that you ever will in a leg press.
Just out of curiosity, how much do you squat?
WaaahWah 1 year ago
@WaaahWah well I havent used free weights in about 22 years but when I was 20 years old I was squating about 350lbs once a week training one body part per day from biggest to smallest; now I can leg press 720 on the naughtilus leg press which has variable resistance so it feels like a ton by the time the cam is unwound; if that answers your stupid question:
neworldorder9112001 1 year ago
@neworldorder9112001
So you are a pretty experienced lifter and you believe this crock of shit that is advertised in these vids?
WaaahWah 1 year ago
@WaaahWah I believe this is the most scientific approach to strength training which is good because you have people doing all kinds of crazy things because of all the propaganda and misinformation in the sport. People need to realise that its not the quantity of excercise which counts its the intensity of effort. Quantity is a negative factor in strength training and doing one set per body part seems to be optimal for me. These videos promote truth and understanding to a very confused sport.
neworldorder9112001 1 year ago
@neworldorder9112001
You know what the problem with a "scientific approach to training" is? These "scientists" have zero practical experience with coaching and strength training. There are so many shitty "scientific" articles out there about strength training that I can't even begin to count them all.
Look at the guy in this vid. He obviously have never deadlifted anything over 300 pounds.
WaaahWah 1 year ago
@WaaahWah well some people are gifted physically and some people are gifted mentally; very few have both; a good trainer will gradually increase your intensity but in order to do that he must keep accurate records to calculate the increase as a percent; to make sure youre recovered and to calculate your optimal frequency ; only then can one train with maximum intensity: its also important to time your sets;they should be between 60 and 90 second to stimulate the maximum number of muscle fibres
neworldorder9112001 1 year ago
@neworldorder9112001
The best trainers are athletes with shitty genetics who have tried the hardest. Just look at people like Bill Starr, Mark Rippetoe, Jim Wendler, Dave Tate and the like. Timing sets is also pretty useless for novices. Tell me, WHY are we meant to wait 60-90 seconds between sets if we are training for strength?
WaaahWah 1 year ago
@WaaahWah youre not supposed to wait that long between sets, the length of the set should be between 60-90 seconds to stimulate the maximum ratio of red and white muscle fibres. timing sets is important for anyone who wants to maximize their gains and see if their recovered or not. If you cant go longer or slower youre just not recovered, and if youre not recovered you cant generate any serious intensity, theres more to it then meets the eye and either youre a scientist or youre a hacker dude!!
neworldorder9112001 1 year ago
@neworldorder9112001
That's funny because a powerlifter might take as much as 8-10 minutes of rest between sets if he is working up to lets say a 5x5 squats for sets across with 85% of his 5 rep max.
I usually take about 5 minutes of rest between my squats simply because I will not be able to finish my workout if I only rest a minute and a half.
WaaahWah 1 year ago
@WaaahWah you should go from one excercise as quickly as possible in order to keep up the intensity. If intensity is the amount of work in relation to the amount of time in which its done, we can increase intensity by doing more work in a short period of time. If you having problems finishing your routine its probably cause your workouts are too long. split your routine up so youre training your whole body once a week. your workouts should be harder but briefer with more recovery time.
neworldorder9112001 1 year ago
@neworldorder9112001
Dude. I train my whole body 3 times a week. Look up Starting Strength.
I have trouble finishing my routine not because it is too long, but because the weight has gotten quite heavy.
WaaahWah 1 year ago
@WaaahWah many famous bodybuilders have trained once a week or less like mike mentzer and tom platz_long and hard are opposites and you couldnt be training that hard if youre training 3xs a week_just not possible. you wont get any stronger until you decrease the frequency and duration of your workouts_ if you were smart you would watch mike mentzer s underground seminar. it will increase your unintellectual sufficiency which is exactly what you need
neworldorder9112001 1 year ago
@neworldorder9112001
You don't understand what I'm saying. You don't NEED to train at maximum effort at all times to get stronger. Light and medium days are quite common in intermediate and especially advanced programs.
You sound like a HIT jedi.
WaaahWah 1 year ago
@WaaahWah I wont tolerate a workout without progress_the purpose of training is to progress so why would anyone do something to stop their progression? the reason why people do light and medium days is cause theyre not recovered_it would make more sense to rest and train to progress when youre recovered_the reason I might sound like a HIT jedi is cause HIT is the only thing that makes sense in any sense of the word. I would never go back to spending more time in the gym for less results_no way
neworldorder9112001 1 year ago
@neworldorder9112001
As a novice you can progress workout to workout, but as an intermediate you lift too much weight for your body to recover in 2-3 days so you need light and medium days to keep pushing adaptation without overtraining. Usually an intermediate program is set up like this: day1: volume 5x5 training. day 2: recovery, 3x5 with relatively light weights. day 3: intensity, this is the day you set new PRs. Usually done as 1x5.
WaaahWah 1 year ago
@neworldorder9112001
You see if you are recovered or not by lifting more weight than you did previously. A novice lifter can generally add 2.5 to 5 pounds every workout to his work sets on squats every workout squatting 3 times a week. This week I have personally set 3 new squat PRs.
Now what do you think will lead to faster strength gains? Training 3 times a week and upping the weight every time but staying away from failure, or training ONCE a week going to absolute failure?
WaaahWah 1 year ago
machine weights are inferior
k94845 1 year ago
@k94845 what evidence is there to suggest or even prove that?
neworldorder9112001 1 year ago
@neworldorder9112001 I have to say all I have is personal experience and case studies. The only reason they use them in BBS is because they are safer, but that does not mean they are superior, either. Show me one study that demonstrates they increase general strength and or hypertrophy over free weights. I would be interested if you could find one. A general idea is that free weights engage more muscle than machines. When I squat I can loose my balance, leg press I can't, tell me why?
k94845 1 year ago
Not really new info, but presented very well and easy to understand, I think the once a week is a great way to gain muscle for most.
gijoe44 2 years ago
Oh and whilst i'm in a commenting mood, his big 5 workout simply aims to hit most muscle groups in a minimal number of exercises (5). The leg curl & leg extension that you suggest are isolation exercises and performing them would only stimulate the rectus femoris and quadriceps respectively. Both muscle groups plus your calf's and your glutes are activated in the leg press alone as it's a multijoint (compound) movement.
Chest press involves your pectorals, triceps and anterior deltoids.
everso 2 years ago
andycf87...the calf is skeletal muscle, just like your biceps, quads etc. To suggest that significant calf growth can only occur with implants or major steroid use leads me to assume that you are either ignorant or stupid. Just like your other muscles the 3 most important factors for growth are genetics, stimulus intensity and recovery.
By the tone of your bitter comment i'm assuming you weren't blessed with good calf genetics. Either that or you were but your training/recovery sucks.
everso 2 years ago
the calf raise is virtually pointless.... good luck making your calf grow significantly without implants or major steroid use... i dont understand why mcguff suggests 4 upperbody movements and only 1 lower body... if you're going for maximal stimulation wouldnt you want to do Leg Curl, Leg Press, Leg Ext. Overhead Press and a Lat Pulldown/Pullup/Row??? I dont understand why the Chest Press is in the big 5 as well as the Overhead press... i can never perform 100% on both in the same workout
andycf87 2 years ago
Best book I've ever read!
Achillesreborn 2 years ago 2
Here is a great generic SS workout:
1.Heel (calf) raise
2.seated leg curl
3.back flexion machine (or nautilus hyper extend)
4.leg press
5.SS lat pull down
6.SS chest press
josecarlos1955 2 years ago
I though the main idea of this style of working out was to do intense excersises. Why do they include moves like heel (calf) raises? They use one small muscle group (the calf). I'd expect to only see excercises that use large muscle groups.
johndela1 2 years ago
Dick Conner at the Pit Barbell in Evansville, Indiana is big believer in your Body by Science principles. He highly recommended your book to me. It has been very eye opening in my training routine. Thanks Dr.McGuff!
Jpbonin 2 years ago
Excellent!
clicktutorials 2 years ago