BODY BY SCIENCE 7 (THE "BIG 5" WORKOUT)

Doug McGuff, MD, explains the central components of the "Big 5" workout from Chapter 4 of the book "Body By Science." Covered in this brief talk are exercise selection, the importance of force issues in exercise, the importance of intensity, why multiple sets of a given exercise are not necessary and the importance of full recovery in between workouts.

Category:

Education

Tags:

• health
• fitness
• exercise
• workout
• Body By Science
• longevity
• resistance training.

[lazur1]

@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.

[sourav777]

@lazur1 what kind of results have you had with the system? if you don't mind me asking.

[sourav777]

@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.

[lazur1]

@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.

[sourav777]

@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).

[lazur1]

@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]

@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.

[sourav777]

@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 ^^

[lazur1]

@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.

[sourav777]

@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 :(