Why the popular approach to strength training works for a visible minority and how that which works for the majority is not in plain sight and not easily stumbled upon.
Dr. McGuff, I(67 yr. old woman- don’t be fooled by the name)came to your gym for a demonstration workout a couple of years ago. I am a member of the “masses” when it comes to working out. I think I fall int this group due to the amount of time traditional workout routines seem to require. Hanging around a gym is not my idea of fun. Hence, my interest in your system. If I lived in the are, I would’ve joined your gym. However, I’ve, to the best of my ability, employed the system. Started out using 180lbs. on the leg press, worked up to 360 and recently reduced the weight to 340(but going more slowly). I’m sure a coach would be able to get more out of me, but, I just keep on doing the best I can. Doctor, I greatly appreciate your thoughtful presentation and please keep it up. I check your site whenever there’s a new post. Many thanks...
Reggie, Thanks for the kind words. Doing it on your own and doing the best you can is more than adequate to stimulate an adaptation. Thanks for coming out to UE. Having a benchmark to shoot for will help you in your endeavors. Stay Strong!
Hi Dr McGuff, I really appreciate all the information you share. You've already inspired me to take up strength training. After reading Body By Science, I began using the Big 5 protocol with machines at my local gym, without a trainer (I know it's not the safest way, so I'm being extra careful ). I go to the gym once a week here in Taipei, Taiwan. It's been 9 weeks so far. I feel I don't really make it to true muscular failure. With each session I try to focus on good form and going for longer past the discomfort I experience. I measure my progress using HRV and recording the weight lifted and TUL using the Smarter Exercise Toolkit app. So far, so good. It's possibly too early to tell but I feel it's having a positive impact on my health despite my poor rendition of Body By Science. Unfortunately, there doesn't seem to be many HIT trainers in Taiwan to train me to get to complete muscular failure. Any suggestions?
simoz99- Just to the best you can. The stimulus does NOT have to be perfect. Skeletal muscle is highly adaptive and will respond. Just follow good form, don't get injured and push for a high perceived level of exertion and the rest will fall into place.
I'm a med student and I seek for evidence in every hobby I have. And using HIT, I ticked another box in my evidence based lifestyle :) I love that fact that you can balance work and HITraining easily even if you're on a busy work schedule, being an ER doctor in your case. :)
Time efficient workouts are a must for me. Even if long and frequent workouts were required, that is what I would do and recommend...but fortunately that is not the case for the vast majority.
I buy this theory, because I worked out for years off and on (usually about 3 months at a time) with it doing almost NOTHING until I started working out this way and saw results ever since.
Hey Doug, I have been studying HIT philosophy for years and I'm a strong advocate and a HIT trainer as will. I also follow your work closely and in response to your latest youtube post, in regard to the man you had mentioned in the beginning, it is in my opinion that the people who have the most difficult time achieving MMF are in fact the people who have the most to benefit from HIT style training. Sure any traditional style approach may produce good results in some but, it will never produce the mental strength that a true HIT program can and that is where HIT is most superior when compared to most. That fact that someone has such a hard time achieving MMF just goes to show how much room they have for improvement and just how much a they can benefit from HIT. Thank you, Shane
Shane, I believe you are correct. It is extremely hard to get that kind of person to "go there" when they feel their results are excellent with a less disciplined approach.
Interesting points Doug. Any thoughts on why the Nautilus gyms that were all over the place in the early 80s disappeared. What is different about you model versus Nautilus which was a HIT approach although I know there have been learnings and adjustments to HIT since then. It was relatively new, efficient, one set, slower movements (not as slow as yours). But it went the way of the dodo.
Arthur Jones sold Nautilus so change in management might have caused the collapse. Also, at that point in time Arthur didn't fully understand the critical importance of keeping both volume and frequency low, so a lot of people probably overtrained and didn't get the expected results.
I recommend HITuni. Go to www.hituni.com for info on courses. Also, you can book a weekend seminar with me at www.drmcguff.com. It does not lead to a formal certification, but you will learn a ton.
I admire your work. I bought “body by science” and started the big five program. But, rhe camera angle is so often from below, and, it looks like you’re using a wide-angle lens, so there’s distortion. The sound isn’t great, too. I truly wish that the tech level would match the brilliance of your content and message.
Dr. Doug, if I were to send you a crate of markers, would you post more often? Just kidding. I have lent my copy of your book to two different people and three others have purchased their own copy. I am a believer.i am the same way. When I would do the muscle magazine approach, I would never progress. I had a ceiling and I haven't broken through until I followed your general protocol ( meaning the big 5 and training to failure and giving my body time to recover).
Nothing really surprising here. Most people will not tolerate discomfort or pain, even momentarily. They are weak- willed, lacking courage, seeking instant gratification and the quick fix.
Hi Doctor McGuff! I’ve read Body by Science and started the protocol … I’m both enlightened and disillusioned … Having now seen and experienced in stark relief the efficiency of high intensity targeted stimulation, because of the necessary recovery period I miss my daily or near-daily “work-outs” - running, bodyweight drills, yoga etc. The daily challenge of getting out there and bettering myself, as well as the sense of flushing out lethargy and laziness from my body and mind (both psychologically and metabolically). How do you recommend dealing with this? Are there challenging activities that can be done in on the off days that will benefit health and not interfere with strength gains? Thanks!!!!
jjseva, Such activity is fine and likely enhances rather than impedes recovery. The intensity of these other "workouts" is not nearly as high as a HIT session. If they do affect recovery, it is too easy just to allow an extra day or two of before the next HIT session, but my experience is that it all works out fine. See my lecture in Dresden, Germany. Search "Kieser Seminar Dresden, Germany. It explains my experience and thoughts on this issue in great detail.
Dr. Doug McGuff hi I'm very interested in what is ok to do on rest days and would love to listen to your talk in Germany. I can't seem to find the video though. Could you share the link please? I would appreciate it so much!
What about someone who thinks they'd get good results with regular weight training but because of not wanting to risk injury and because of age is doing the super slow? If we aren't the right genetic type for the super slow is it still worth our time and effort to be doing it this way?
Sorry, Did this on the fly...alone. I don't have a production crew. But hey I did buy some new markers! Seriously though, will try to upgrade quality as I go.
Interesting argument, but a key part seems built on speculation. It would seem pretty easy to informally survey your clients and find out how many of them actually tried any alternative kind of strength training before, and if so did, why they quit. I expect many would have had experience with other popular exercise programs, like Cooper’s aerobics, or group exercise classes like Jazzercise. But strength training, particularly the more effective kind using barbells or machines with decent weight, has long been a pretty niche thing, being done mostly by body builders and aspiring athletes in sports were strength and size are at a premium. Barbell based workouts have become somewhat fashionable lately because of Cross Fit (though that seems to have peaked due to the injury issue). But Cross Fit aside, I don’t think that the perceived value of pure strength training has penetrated the public consciousness in the way that the perceived value of endurance based exercise did. You still have a lot of people who believe that getting in shape means long sessions of cardio, and they just don’t have the time for that. Regarding your muscular young man: being quite strong, I would think he would be quite capable of doing a lot of damage to his system (deep inroad, heavily stress the CNS, long recovery needed) by going to intense failure . Perhaps his body had already learned that lesson in other contexts? I recall reading that, with your stronger clients, you tend to be much more cautious about using failure intensifying techniques.
I a, not sure how he knows that the other guy was not training to failure? I am not sure how we are supposed to know teh difference between training to failiure and pooping out
There is a clear visual difference between failure, "pooping out" and just shutting off the switch. Sorry I can't describe further....you have to see it first hand.
Nice talk, Doug - very interesting. Do you think it does make sense to switch between lower frequency (+failure) and higher frequency/volume from time to time?
It may be the case, especially for certain individuals. The change doesn't have to be drastic either. Small changes in the intensity/volume/frequency continuum make significant differences in response.
George, Briefly...just alternating between a full body routine done once per week, vs an A and B routine (or split) done twice a week, then later every 5th day, then back to the basic once a week routine. Rotate through this cycle 3-4 times over the course of a year. You will never get stale or bored.
Dr. McGuff, I(67 yr. old woman- don’t be fooled by the name)came to your gym for a demonstration workout a couple of years ago. I am a member of the “masses” when it comes to working out. I think I fall int this group due to the amount of time traditional workout routines seem to require. Hanging around a gym is not my idea of fun. Hence, my interest in your system. If I lived in the are, I would’ve joined your gym. However, I’ve, to the best of my ability, employed the system. Started out using 180lbs. on the leg press, worked up to 360 and recently reduced the weight to 340(but going more slowly). I’m sure a coach would be able to get more out of me, but, I just keep on doing the best I can. Doctor, I greatly appreciate your thoughtful presentation and please keep it up. I check your site whenever there’s a new post. Many thanks...
Reggie,
Thanks for the kind words. Doing it on your own and doing the best you can is more than adequate to stimulate an adaptation. Thanks for coming out to UE. Having a benchmark to shoot for will help you in your endeavors. Stay Strong!
Thank you for another informative video.
Thanks for the shoutout, Doug.
Hi Dr McGuff, I really appreciate all the information you share. You've already inspired me to take up strength training. After reading Body By Science, I began using the Big 5 protocol with machines at my local gym, without a trainer (I know it's not the safest way, so I'm being extra careful ). I go to the gym once a week here in Taipei, Taiwan. It's been 9 weeks so far. I feel I don't really make it to true muscular failure. With each session I try to focus on good form and going for longer past the discomfort I experience. I measure my progress using HRV and recording the weight lifted and TUL using the Smarter Exercise Toolkit app. So far, so good. It's possibly too early to tell but I feel it's having a positive impact on my health despite my poor rendition of Body By Science. Unfortunately, there doesn't seem to be many HIT trainers in Taiwan to train me to get to complete muscular failure. Any suggestions?
simoz99- Just to the best you can. The stimulus does NOT have to be perfect. Skeletal muscle is highly adaptive and will respond. Just follow good form, don't get injured and push for a high perceived level of exertion and the rest will fall into place.
simoz99 I would try to experience true muscle failure once. How do you feel emotionally when you stop an exercise? Are you feeling nervous?
I'm a med student and I seek for evidence in every hobby I have. And using HIT, I ticked another box in my evidence based lifestyle :) I love that fact that you can balance work and HITraining easily even if you're on a busy work schedule, being an ER doctor in your case. :)
Time efficient workouts are a must for me. Even if long and frequent workouts were required, that is what I would do and recommend...but fortunately that is not the case for the vast majority.
I buy this theory, because I worked out for years off and on (usually about 3 months at a time) with it doing almost NOTHING until I started working out this way and saw results ever since.
Hey Doug,
I have been studying HIT philosophy for years and I'm a strong advocate and a HIT trainer as will. I also follow your work closely and in response to your latest youtube post, in regard to the man you had mentioned in the beginning, it is in my opinion that the people who have the most difficult time achieving MMF are in fact the people who have the most to benefit from HIT style training. Sure any traditional style approach may produce good results in some but, it will never produce the mental strength that a true HIT program can and that is where HIT is most superior when compared to most. That fact that someone has such a hard time achieving MMF just goes to show how much room they have for improvement and just how much a they can benefit from HIT.
Thank you,
Shane
Shane,
I believe you are correct. It is extremely hard to get that kind of person to "go there" when they feel their results are excellent with a less disciplined approach.
Interesting points Doug. Any thoughts on why the Nautilus gyms that were all over the place in the early 80s disappeared. What is different about you model versus Nautilus which was a HIT approach although I know there have been learnings and adjustments to HIT since then. It was relatively new, efficient, one set, slower movements (not as slow as yours). But it went the way of the dodo.
Arthur Jones sold Nautilus so change in management might have caused the collapse. Also, at that point in time Arthur didn't fully understand the critical importance of keeping both volume and frequency low, so a lot of people probably overtrained and didn't get the expected results.
@@1seanv yes I agree as I did Nautilus in the early 80’s every other day and overtrained. Glad we have learned some lessons.
Where would I go to get certified in your method?
Dr. wolf
I recommend HITuni. Go to www.hituni.com for info on courses. Also, you can book a weekend seminar with me at www.drmcguff.com. It does not lead to a formal certification, but you will learn a ton.
I admire your work. I bought “body by science” and started the big five program.
But, rhe camera angle is so often from below, and, it looks like you’re using a wide-angle lens, so there’s distortion. The sound isn’t great, too.
I truly wish that the tech level would match the brilliance of your content and message.
Dr. Doug, if I were to send you a crate of markers, would you post more often? Just kidding. I have lent my copy of your book to two different people and three others have purchased their own copy. I am a believer.i am the same way. When I would do the muscle magazine approach, I would never progress. I had a ceiling and I haven't broken through until I followed your general protocol ( meaning the big 5 and training to failure and giving my body time to recover).
Scott,
Thanks for the kind words. I probably need a new camera more than markers but appreciate the sentiment.
Nothing really surprising here.
Most people will not tolerate discomfort or pain, even momentarily.
They are weak- willed, lacking courage, seeking instant gratification and the quick fix.
Hi Doctor McGuff!
I’ve read Body by Science and started the protocol … I’m both enlightened and disillusioned …
Having now seen and experienced in stark relief the efficiency of high intensity targeted stimulation, because of the necessary recovery period I miss my daily or near-daily “work-outs” - running, bodyweight drills, yoga etc. The daily challenge of getting out there and bettering myself, as well as the sense of flushing out lethargy and laziness from my body and mind (both psychologically and metabolically).
How do you recommend dealing with this? Are there challenging activities that can be done in on the off days that will benefit health and not interfere with strength gains? Thanks!!!!
jjseva,
Such activity is fine and likely enhances rather than impedes recovery. The intensity of these other "workouts" is not nearly as high as a HIT session. If they do affect recovery, it is too easy just to allow an extra day or two of before the next HIT session, but my experience is that it all works out fine. See my lecture in Dresden, Germany. Search "Kieser Seminar Dresden, Germany. It explains my experience and thoughts on this issue in great detail.
Dr. Doug McGuff hi I'm very interested in what is ok to do on rest days and would love to listen to your talk in Germany. I can't seem to find the video though. Could you share the link please? I would appreciate it so much!
What about someone who thinks they'd get good results with regular weight training but because of not wanting to risk injury and because of age is doing the super slow? If we aren't the right genetic type for the super slow is it still worth our time and effort to be doing it this way?
Cannot read your wall writing. Please consider upgrading your mic and camera. Lecture and presentation are great!
Sorry,
Did this on the fly...alone. I don't have a production crew. But hey I did buy some new markers! Seriously though, will try to upgrade quality as I go.
I would add that many in that invisible graveyard are those who gave up because of injury. Traditional methods work if you avoid injury? But few do.
yup. I'm in my 40's and doing HIT. Most of my friends are in bad shape, lots of shoulder and knee issues from doing a bro-split.
Interesting argument, but a key part seems built on speculation. It would seem pretty easy to informally survey your clients and find out how many of them actually tried any alternative kind of strength training before, and if so did, why they quit.
I expect many would have had experience with other popular exercise programs, like Cooper’s aerobics, or group exercise classes like Jazzercise. But strength training, particularly the more effective kind using barbells or machines with decent weight, has long been a pretty niche thing, being done mostly by body builders and aspiring athletes in sports were strength and size are at a premium. Barbell based workouts have become somewhat fashionable lately because of Cross Fit (though that seems to have peaked due to the injury issue). But Cross Fit aside, I don’t think that the perceived value of pure strength training has penetrated the public consciousness in the way that the perceived value of endurance based exercise did. You still have a lot of people who believe that getting in shape means long sessions of cardio, and they just don’t have the time for that.
Regarding your muscular young man: being quite strong, I would think he would be quite capable of doing a lot of damage to his system (deep inroad, heavily stress the CNS, long recovery needed) by going to intense failure . Perhaps his body had already learned that lesson in other contexts? I recall reading that, with your stronger clients, you tend to be much more cautious about using failure intensifying techniques.
Hudson,
You are correct...speculation, AND amplified by my own biases. I will survey the clients at some point.
I a, not sure how he knows that the other guy was not training to failure? I am not sure how we are supposed to know teh difference between training to failiure and pooping out
There is a clear visual difference between failure, "pooping out" and just shutting off the switch. Sorry I can't describe further....you have to see it first hand.
do you recommend intermittent fasting to your clients?
Yes....for those that ask diet advice. I personally do IF with great results.
No success without "proper tutelage"?!
Time to upgrade your camera eh
Nice talk, Doug - very interesting. Do you think it does make sense to switch between lower frequency (+failure) and higher frequency/volume from time to time?
George Gamow great question. So many guys I know are very impressive and don't train with very high intensity
It may be the case, especially for certain individuals. The change doesn't have to be drastic either. Small changes in the intensity/volume/frequency continuum make significant differences in response.
Thanks for your reply. Can you give an example for that?
George,
Briefly...just alternating between a full body routine done once per week, vs an A and B routine (or split) done twice a week, then later every 5th day, then back to the basic once a week routine. Rotate through this cycle 3-4 times over the course of a year. You will never get stale or bored.
Sounds great. I'll give it a try. Thank you, i appreciate it.
Yeah the equipment really does you a disservice.