It amazes me how society believes lies behind industry. I recently finished reading "The 23 Former Doctor Truths" and its no wonder why so many Doctor leave their carrers.
I always wondered why, when exercising, breathing gets faster and heavier in the first few minutes, then gets slower and easier with increased duration. The decreased need for oxygen would seem to provide a reasonable explanation. Great information all around. Thanks Dave!
No it's not about the"need" it's about the natural physiology of humans - we are not designed to have our heart rates above resting for more than 10 to 30 seconds. There is no mechanism to support long term heavy breathing. This is why we see many many (unreported) marathon runners drop dead.
Keep em coming Dave. I do 5 days a week 10 minutes slow calisthenics. It will surprise you haw hard it is to do 15 pushups, but take 10 sec for each rep.
@aliendroneservices6621 Calisthenics is a type of workout that uses a person’s body weight with little or no equipment. Examples of calisthenics include pushups, squats, crunches, planks, burpees, pullups, and lunges
@@gershhayes796 Calisthenics are rhythmic. A burpee is rhythmic, and is a type of calisthenics. The rest of what you listed does not count as calisthenics. Your definition of calisthenics is incorrect.
@@aliendroneservices6621 american heritage dictionay definition of calisthenics "Gymnastic exercises designed to develop muscular tone and promote physical well-being." Also i do all my body weight calisthenics to the beat baby. Also is the pushup part of the burpie a break from the calisthenics part of the burpie?
I never go to the gym. I do exercise at home, mainly HIIT, 20 mins each time, about four to five times a week. I have a pair of 2kg dumbbell and would lift it for about five minutes after finishing HIIT, but only two to three times a week. I have done this since covid. I have very high skeleton muscle mass and "11 line abs" 😅. When i showed my friends my arm muscle, they would think I went to the gym frequently but indeed I only do exercise at home.😅 Btw, i am on low carb diet.
I intended to get the gist of this video only but the speaker was so good at relating information that I stayed to the end. He has obviously learned how to get information out in an efficient and relatable way for the listener.
High Intensity Training .... not High Intensity Interval Training. HIT not HIIT. By HIT he means to failure...often by Slow Resistance incl. Negatives for example.
Firstly, humans do not have type IIb muscle fibers. Updated anatomy and physiology books refer the fibers as type 1, type II, and Type IIx with the designations of slow oxidative, fast oxidative/glycolytic, and fast glycolytic frequently used. He mentioned liking the "old way" and old it is. Second, The fixation on using respiratory quotient to "optimize fat loss" is beyond overly reductionistic and not representative of human energy balance. The ultimate equation is calories taken in vs expended and the human body will continue to burn calories as it engages in EPOC (excess post exercise oxygen consumption) to replenish the energy lost from activity. This will happen after all exercise and the longer the exercise and more calories expended the longer EPOC lasts. So in a sense having a 15 minutes workout twice per week is a fools errand beyond slightly increasing strength if a novice or preserving strength if already trained. For anyone who is really trying to develop a well muscled physique, 30 minutes of resistance training is not going to cut it. It can be a starting point for some sure, but youll need to add volume to continue progressing. Hence why natural lifters and athletes have to resistance train for many hours per week. Having a respiratory quotient of about 0.67 if memory serves represents near 100% fat oxidation as fuel for energy around 0.85 for protein oxidation, and 1.0 for nearly all carbohydrate. It can never be truly 100% as substrate is always being metabolized from fat protein and carbs. We should want people to engage in exercise yes, but to sell the idea that 30 minutes of resistance training is all one needs is not telling the full truth of the evidence. After getting invested with exercise by perhaps starting with this idea, we should instruct people to continue adding more activity to their weekly schedule and get to as much as possible as an enormous amount of data supports a dose response relationship between exercise volume and health benefit. I really do not understand the point of this presentation as it presented only mechanistic hypothesizing and did not present any clinical trials or RCTs which actually tested this hypothesis and present hard outcomes like fat loss or muscle gain vs control or another method of exercise. With that being said I feel confident that this method is no more than a way to maintain some activity when on a short vacation or getting started in fitness.
Can you tell exactly why people doing HIT get results, then? And I'm not just talking about average Joes who just started physical activities, but bodybuilders as well. None of what you said take into account body recovery, which is paramount to actually build and keep muscle. The idea behind HIT is actually getting _less_ volume/frequency with time, not more. More volume means you'll never be performing any exercise at the top of your capacity, and getting mid-level intensity for prolongued periods of time is actually worse for building/preserving muscle.
@fabioriato people may see results with HIIT training but again it's the volume that, based on literature, truly matters most especially as one becomes more trained. Barbell Medicine did a recent podcast talking about HIIT and the evidence around it, definitely a good listen. HIIT can work fine for just burning energy and can be implemented well occasionally for endurance training to bolster VO2 max but world class endurance athletes rarely do HIIT because the stimulus to fatigue ratio is not favorable. I like the typically instruct with clients that 80% of their cardio should be zone 1 to zone 2 and the other 20% in zone 3-zone 4. Because again it's the volume that matters most. Working out is about building a sustainable lifestyle that can be done many days per week. All out maximal intensity by definition can't accommodate that hence its sparing use for variety of specific implementation.
I only do HIIT 2-4 x per month, like 20 reps over 10-20 minutes, else I grow too much. The rest is light walking or biking, mostly zone 2, sometimes a bit more intense, randomly. All day at desk.
Interesting points! It’s amazing how much misinformation is out there. 'Health and Beauty Mastery' by Julian Bannett totally changed my perspective on what we’re told about health and wellness. Highly recommend for anyone who wants the full story!
Some gems in this presentation....... In particular the slide on O2,CO2,respiratory quotient,lactate with progressive exertion. Any links available to the slides?
Same. This may be clear as day those in this profession but a little inaccessible for the average person just trying to figure out what this means to daily activity. Deceiving title...
Not any body can do the same HIIT, he mentioned obese people and athletes at the end, you can not advise the same exercises for both of them, can you understand that? Can you lift heavy weights? can you do series of sprints? Indian squatts or pushups?
Untrained people respond well to intensity (if they don't get burnout or injury), but elite endurance athletes spend most of their time doing moderately-easy workouts.
Because high intensity gives quick results and also plateaus results quickly amd tales longer to recover from so its ok if youre training 3 times pwr week but not id you yrain twice a day æike elites.
@scarred10 for 3 times a week I would think LT2 intensity is manageable. Not everybody could do sprint intervals or 95% of max HR but maybe alternating SIT and HIT separated by a day off.
@PerryScanlon LT isnt high intensity, its still fully aerobic.Its the VO2 max intervals and anaerobic that are kept lower frequency but have very short adaptation times for peaking.
@@scarred10 LT2 is a little unstable with HR drift eventually towards max after about an hour. That's where the professionals spend most of their "hard" workouts. Even slightly below LT2.
Search for HIIT or slow resistance training, maybe? He mentioned both 400 pounds people and athletes at the end, how could anyone recommend exercices that fit both cases. He is a doctor, not an influencer on YT. Only yourself know what you can do. Heavy lifting? Sprints? Everyone is different,
@ oh I agree controlled reps are much more difficult. I do a lot of negatives , never let the bar touch my chest etc. my question is does time on tension accomplish the same?
This goes in line with Mike Mentzer's HIT approach: slow, deliberate movements both on positive and negative phases, stopping for a couple of seconds on the contracted position. Each rep will last around 10s (4s positive, 2s holding, 4s negative), never using any inertia or momentum to help the movement going. Mentzer particularly recommended a single set per exercise (barring warm ups), to muscle failure. It's takes an incredible toll on the muscles, and you'll likely won't spend more than 20min in the gym. He also recommended machines instead of free weights, both for better safety and to minimize load differences during the movement. Calling it "time under tension" would almost be using a different name for the same thing. Almost because it's not just about TUT, but also the volume is important. HIT is about being intense, quick, and unfrequent. So, he advocated for low volume, which is exactly Dr. Ben's approach here. I've been doing a slight variation of Mentzer's training for the past 2 to 3 months, and what I can say is that it's harder than anything I've done before and I'm getting more results than in 2.5 years of doing high volume training.
@ I’m typically a volume trainer , but using controlled reps. Lots of negatives. My brain keeps wanting to think this is essentially the same thing as time under tension. I started that in my younger days following Greg plitt.
Doug McGuff ‘Body By Science’ model… rocks.. this however is missing the clarity lol. Find a Doug lecture / powerpoint. He also shows a 12 min workout with instructions. Safe. Slow. Time under load. Well explained rational and science.
I just put the AMERICAN flag on my head when doing sit ups and it gives me 6x more strength than a normal flag would. Then I say Americah 10 times which helps. Then I drink American milk for protein.
So happy for all those highly knowlegable viewers who not only seem to have understood what this dude talks about but even found it useful!?!? I flunked that. A pure waste of time on my side. Shame on me. 😢😢😢
Dr Bocchicchio - "Bock eek ee oh". It's close to the correct pronunciation. Dr Ben would probably be grateful to have someone at least try pronounce his last name and be "close enough".
Before people swallow this bullshit: "The best sign of an advanced trainee in any sport, is volume" If you think 15 min 5 times a week give you the same as 60 min 5 times a week, well good for you. 😂
They may be super geeks or nerds or whatever, but this guy -Dr Ben -and Nick Norwitz - are creepy sickos. I hope that they are at least correct in the knowledge that they are disseminating.
@@DR_1_1 1. You're unloading muscles with "Indian pushups". What muscles are you intending to target? 2. Why would you ever perform any exercise "explosively"?
I do 20 pushups every hour of the day for 10 hours at work and it’s been absolutely gratifying
That is excellent
You should incorporate back work as well. To previous mussel imbalance
What is the purpose of that, burn fat?
I used to do the same.... now I have a different job I have to figure out a different routine...
This way does work...
Wow! Thanks for that!
I push out about 180 over 4 or 5 reps . I dont get it. Is that wrong?
It amazes me how society believes lies behind industry. I recently finished reading "The 23 Former Doctor Truths" and its no wonder why so many Doctor leave their carrers.
I take it the book was worthwhile..?
Did you manage to source the book from somewhere or did you download it..?
@@jasonboud2965 its bot, like many on youtube recommending own books so u buy it
The concert is simple:
Time Under Tention.
You can even climb up the stairs, but doing it veeeery sloooowly.
I always wondered why, when exercising, breathing gets faster and heavier in the first few minutes, then gets slower and easier with increased duration. The decreased need for oxygen would seem to provide a reasonable explanation. Great information all around. Thanks Dave!
No it's not about the"need" it's about the natural physiology of humans - we are not designed to have our heart rates above resting for more than 10 to 30 seconds. There is no mechanism to support long term heavy breathing. This is why we see many many (unreported) marathon runners drop dead.
Because youre in deficit for the first few minutes.
Keep em coming Dave. I do 5 days a week 10 minutes slow calisthenics. It will surprise you haw hard it is to do 15 pushups, but take 10 sec for each rep.
Bodyweight exercise is not calisthenics.
@aliendroneservices6621 um pushups aren't calisthenics,, um ,,ok.
@aliendroneservices6621 Calisthenics is a type of workout that uses a person’s body weight with little or no equipment. Examples of calisthenics include pushups, squats, crunches, planks, burpees, pullups, and lunges
@@gershhayes796 Calisthenics are rhythmic. A burpee is rhythmic, and is a type of calisthenics. The rest of what you listed does not count as calisthenics. Your definition of calisthenics is incorrect.
@@aliendroneservices6621 american heritage dictionay definition of calisthenics "Gymnastic exercises designed to develop muscular tone and promote physical well-being." Also i do all my body weight calisthenics to the beat baby. Also is the pushup part of the burpie a break from the calisthenics part of the burpie?
I never go to the gym. I do exercise at home, mainly HIIT, 20 mins each time, about four to five times a week.
I have a pair of 2kg dumbbell and would lift it for about five minutes after finishing HIIT, but only two to three times a week.
I have done this since covid. I have very high skeleton muscle mass and "11 line abs" 😅.
When i showed my friends my arm muscle, they would think I went to the gym frequently but indeed I only do exercise at home.😅
Btw, i am on low carb diet.
Are you a male?
@Circus1990 female
Great talk, great guy! 75 years old and still sharp, aware, alive! That's what life long exercise and a healthy diet will do us!
I intended to get the gist of this video only but the speaker was so good at relating information that I stayed to the end. He has obviously learned how to get information out in an efficient and relatable way for the listener.
Communication is truly critical
The videos title "Slow Resistance" and the HIIT training being promoted in this talk are two very different different things.
And, your point is?
Thank you
@@daveymcc1421....I'm not sure you have one.
They can be the same thing, too.
High Intensity Training .... not High Intensity Interval Training. HIT not HIIT. By HIT he means to failure...often by Slow Resistance incl. Negatives for example.
Came here for the science, remained for the spectacular humor 😂❤
I love this but if it's possible in the future to keep the location of the slides consistent, that would be helpful. ❤
We'll try to fix that for the next go around, thanks for the feedback.
Ok I've watched it, but what's the conclusion / key takeaways? Thanks
25:00
Americans do talk a lot... Get to the point already! 25:00
Great stuff. Read Body by Science by Dr. Doug McGuff years ago…..slow, infrequent gets the job done.
Yup! 🎉
This is all over my head…what is the 15 minutes of exercise?
just Google the dr.'s name, and watch his videos in the gym.
@mgw4205 You are not alone. I bet it's the case with most viewers, though some may praise him just to feel included in his club.
Any chance we could get a sample workout routine?
He uses bands. There are demonstrations on TH-cam. You can find equivalents for the band exercises.
check out james steele bodyweight workout on youtube. I''ve doing it since 2016. ~17 minutes twice a week.
Body by Science and youtube.com/@safefitnesstraining?si=jXMGtAaYgGpj86eK
Agree. I feel a little misled
He also has a book with all the exercises with images, etc.
Firstly, humans do not have type IIb muscle fibers. Updated anatomy and physiology books refer the fibers as type 1, type II, and Type IIx with the designations of slow oxidative, fast oxidative/glycolytic, and fast glycolytic frequently used. He mentioned liking the "old way" and old it is.
Second, The fixation on using respiratory quotient to "optimize fat loss" is beyond overly reductionistic and not representative of human energy balance. The ultimate equation is calories taken in vs expended and the human body will continue to burn calories as it engages in EPOC (excess post exercise oxygen consumption) to replenish the energy lost from activity. This will happen after all exercise and the longer the exercise and more calories expended the longer EPOC lasts. So in a sense having a 15 minutes workout twice per week is a fools errand beyond slightly increasing strength if a novice or preserving strength if already trained. For anyone who is really trying to develop a well muscled physique, 30 minutes of resistance training is not going to cut it. It can be a starting point for some sure, but youll need to add volume to continue progressing. Hence why natural lifters and athletes have to resistance train for many hours per week. Having a respiratory quotient of about 0.67 if memory serves represents near 100% fat oxidation as fuel for energy around 0.85 for protein oxidation, and 1.0 for nearly all carbohydrate. It can never be truly 100% as substrate is always being metabolized from fat protein and carbs.
We should want people to engage in exercise yes, but to sell the idea that 30 minutes of resistance training is all one needs is not telling the full truth of the evidence. After getting invested with exercise by perhaps starting with this idea, we should instruct people to continue adding more activity to their weekly schedule and get to as much as possible as an enormous amount of data supports a dose response relationship between exercise volume and health benefit.
I really do not understand the point of this presentation as it presented only mechanistic hypothesizing and did not present any clinical trials or RCTs which actually tested this hypothesis and present hard outcomes like fat loss or muscle gain vs control or another method of exercise. With that being said I feel confident that this method is no more than a way to maintain some activity when on a short vacation or getting started in fitness.
Can you tell exactly why people doing HIT get results, then? And I'm not just talking about average Joes who just started physical activities, but bodybuilders as well. None of what you said take into account body recovery, which is paramount to actually build and keep muscle. The idea behind HIT is actually getting _less_ volume/frequency with time, not more. More volume means you'll never be performing any exercise at the top of your capacity, and getting mid-level intensity for prolongued periods of time is actually worse for building/preserving muscle.
@fabioriato people may see results with HIIT training but again it's the volume that, based on literature, truly matters most especially as one becomes more trained. Barbell Medicine did a recent podcast talking about HIIT and the evidence around it, definitely a good listen. HIIT can work fine for just burning energy and can be implemented well occasionally for endurance training to bolster VO2 max but world class endurance athletes rarely do HIIT because the stimulus to fatigue ratio is not favorable. I like the typically instruct with clients that 80% of their cardio should be zone 1 to zone 2 and the other 20% in zone 3-zone 4. Because again it's the volume that matters most. Working out is about building a sustainable lifestyle that can be done many days per week. All out maximal intensity by definition can't accommodate that hence its sparing use for variety of specific implementation.
I agree. This presentation does not convey any message to me. Only sounds great and genius to layman. Plus, it too mechanistic a talk by him.
I only do HIIT 2-4 x per month, like 20 reps over 10-20 minutes, else I grow too much. The rest is light walking or biking, mostly zone 2, sometimes a bit more intense, randomly.
All day at desk.
Ja ja...and then you wake up....
@@DR_1_1
I don't get what the conclusion and point are. What type of exercise is he advocating?
yes, same i need help
Interesting points! It’s amazing how much misinformation is out there. 'Health and Beauty Mastery' by Julian Bannett totally changed my perspective on what we’re told about health and wellness. Highly recommend for anyone who wants the full story!
Theres mo misinformation if you are using trusted resources, yoitube isnt one of them
great presentation
Instead of watching a 26 minute video on why 15 minutes in the gym is enough, just hit the gym
Some gems in this presentation.......
In particular the slide on O2,CO2,respiratory quotient,lactate with progressive exertion.
Any links available to the slides?
I watched the whole thing thinking I’d learn the optimal exercise intensity for fat burning, but I didn’t hear any tips.
Same. This may be clear as day those in this profession but a little inaccessible for the average person just trying to figure out what this means to daily activity. Deceiving title...
Not any body can do the same HIIT, he mentioned obese people and athletes at the end, you can not advise the same exercises for both of them, can you understand that?
Can you lift heavy weights? can you do series of sprints? Indian squatts or pushups?
Not sure what this presentation was suppose to explain. This has all been said before. And explained better as well.
Fantastic stuff, thank you so much
Untrained people respond well to intensity (if they don't get burnout or injury), but elite endurance athletes spend most of their time doing moderately-easy workouts.
Because high intensity gives quick results and also plateaus results quickly amd tales longer to recover from so its ok if youre training 3 times pwr week but not id you yrain twice a day æike elites.
@scarred10 for 3 times a week I would think LT2 intensity is manageable. Not everybody could do sprint intervals or 95% of max HR but maybe alternating SIT and HIT separated by a day off.
@PerryScanlon LT isnt high intensity, its still fully aerobic.Its the VO2 max intervals and anaerobic that are kept lower frequency but have very short adaptation times for peaking.
@@scarred10 LT2 is a little unstable with HR drift eventually towards max after about an hour. That's where the professionals spend most of their "hard" workouts. Even slightly below LT2.
@@scarred10 and LT2 is using the red fast-twitch fibers quite a bit.
I found this completely disorienting and i love science. Where can we get more structured info pr concrete actions to take?
I would recommend Body by Science by Dr. Doug McGuff. It has both theory and application.
Search for HIIT or slow resistance training, maybe?
He mentioned both 400 pounds people and athletes at the end, how could anyone recommend exercices that fit both cases.
He is a doctor, not an influencer on YT.
Only yourself know what you can do. Heavy lifting? Sprints? Everyone is different,
Love Ben 😂
So is he just talking about time under tension
It's so much harder than it looks, no question!
@ oh I agree controlled reps are much more difficult. I do a lot of negatives , never let the bar touch my chest etc. my question is does time on tension accomplish the same?
This goes in line with Mike Mentzer's HIT approach: slow, deliberate movements both on positive and negative phases, stopping for a couple of seconds on the contracted position. Each rep will last around 10s (4s positive, 2s holding, 4s negative), never using any inertia or momentum to help the movement going. Mentzer particularly recommended a single set per exercise (barring warm ups), to muscle failure. It's takes an incredible toll on the muscles, and you'll likely won't spend more than 20min in the gym. He also recommended machines instead of free weights, both for better safety and to minimize load differences during the movement.
Calling it "time under tension" would almost be using a different name for the same thing. Almost because it's not just about TUT, but also the volume is important. HIT is about being intense, quick, and unfrequent. So, he advocated for low volume, which is exactly Dr. Ben's approach here.
I've been doing a slight variation of Mentzer's training for the past 2 to 3 months, and what I can say is that it's harder than anything I've done before and I'm getting more results than in 2.5 years of doing high volume training.
@ I’m typically a volume trainer , but using controlled reps. Lots of negatives. My brain keeps wanting to think this is essentially the same thing as time under tension. I started that in my younger days following Greg plitt.
Doug McGuff ‘Body By Science’ model… rocks.. this however is missing the clarity lol. Find a Doug lecture / powerpoint. He also shows a 12 min workout with instructions. Safe. Slow. Time under load. Well explained rational and science.
I just put the AMERICAN flag on my head when doing sit ups and it gives me 6x more strength than a normal flag would. Then I say Americah 10 times which helps. Then I drink American milk for protein.
Hilarious! 😂
I love this guy😂
So happy for all those highly knowlegable viewers who not only seem to have understood what this dude talks about but even found it useful!?!? I flunked that. A pure waste of time on my side. Shame on me. 😢😢😢
Dr Bocchicchio - "Bock eek ee oh". It's close to the correct pronunciation. Dr Ben would probably be grateful to have someone at least try pronounce his last name and be "close enough".
Just do isometrics. TSC, Ken Hutchins style.
I don't get it.
Before people swallow this bullshit: "The best sign of an advanced trainee in any sport, is volume" If you think 15 min 5 times a week give you the same as 60 min 5 times a week, well good for you. 😂
They may be super geeks or nerds or whatever, but this guy -Dr Ben -and Nick Norwitz - are creepy sickos.
I hope that they are at least correct in the knowledge that they are disseminating.
If it worked, he would look fit.
He does look fit.
Did you not see his arms dude?
More interwebs fitness waffle 😂
That was a funny joke
15 minutes, who's got that kinda time!? I got something that will blow this out of the water.
7... Minute... Abs...
Until someone comes up with 6 minute abs...
@@Santa-ny1yp Five minute full midsection routine. Sorry pal!
Try slow Indian pushups and explosive Indian squatts.
@@DR_1_1 1. You're unloading muscles with "Indian pushups". What muscles are you intending to target?
2. Why would you ever perform any exercise "explosively"?
@@aliendroneservices6621 1. many muscles in the whole body !
2. cardio? search for it maybe