Thank you for pushing back on the ridiculous routines pushed by so many people. I don't have time to devote 3 hours to working out and then another 3 to making all my meals, I have work to do and a life to live.
The people pushing that are "influencers" and "content creators," ie people who don't work real jobs and have nowhere to be but in the gym filming themselves.
Dr. McGuff is a badass. Hearing him talk about work ethic (not just exercise) is always great. Years ago, I recall him talking about studying for medical school and the commitments involved in residency. Dude was rocking Arthur Jones style workouts 3x per week, eventually realizing “Hey, I feel like hammered dog shit.” Glad to know he’s still tweaking recovery and making adjustments to adapt to imposed demands-both inside and outside of the gym!
Thanks for sharing, Dr. McGuff. I appreciate the mention of recovery as being the rate limiting factor of progress. I’m raising a baby and a toddler and have been getting down on myself for barely feeling able to workout once every 10-14 days or so. The description you gave of your split at the end gave me some good ideas for retooling my own training. Thanks again.
Dan, you are in one of the toughest stages of life right now. Be kind to yourself. Remember, to be superhuman you have to remember that you are only human.
Just started watching your vids Dr. McGuff. I find your information to be excellent. Nice to see someone who has a life outside of training give us working stiffs the information we need. I'm 61, been doing this stuff a long time, since I was 16. Never understood how some of the people I read about or see on youtube do their 2 hour workouts 5-6 days a week and still lead a normal life. If that was the type of training that was required for results, and nothing else worked, I just wouldn't train. I couldn't justify the time for it. Thanks for your info. Waiting on your Body By Science book, just ordered it from Amazon.
I've done a similar workout since i saw your video on a 6 way split. I'm 67 and it has probably been the best workout I've tried. It's definitely a consideration for older trainees.
I'm pushing 60 and have been thru a lot of othropedic surgeries due to OA and old injuries. I've been incorporating these concepts into my PT as well as at home with resistance bands for the times when I can't get to the gym. Thanks Dr. McGuff for posting these, and showing an entire routine all the way through rather than "here's the motion to target X and do Y reps" etc. While I do get a lot out of the HubermanLab podcast, I had to laugh at you calling him (others?) out on this stuff. Gave me a good lulz.
1000% percent agree! I'm not sure how any human being can be productive while at the same time spending hours each morning working through their "morning routine". Here's a novel idea... put your workout first then go to work and be a productive contributing member of society.
QUESTION: 11:30 @DrDougMcGuff when you say "Clearly I'm not optimizing for hypertrophy [or recovery]", does that mean if you were training the Full body (rather than split between separate days), 1. Hypertrophy would be optimized? 2. You would be able to extend days of recovery? Thank you!
Someone suggested you meant that you had lowered the intensity... but from your cadence and quick transition between exercises, it doesn't look like you've lowered Intensity.
I wish I had one of those SuperSlow Systems neck machines. I will probably have to settle for eventually buying the Hammer Strength one and modify the resistance curve.
Another question Doug, as one example, Drew Baye says set extending techniques are not needed, Purley, as you do in this video, push to positive failure... There is a view that too much intensity can cause all the bodies resources to be used just on recovery without over compensation for tissue enhancement. What's your current view?
That was well said, Dr. And demonstrated. Please look after the inner man when you're on the shift. No way I could do what you do. Being alive over 60 in my country makes it hard to find a job. I started my own business and still need part-time work. Not complaining. It will all work out. So will I.
Ageism is a real thing. I would get fired if I asked a female colleague when she plans on having children, yet no-one bats an eye when they ask me when I'm going to retire. The only solution is outright rejection of the premise.
I hope sane work/life balance reform comes to not only the medical industry but all fields. It's tragic that for all our cleverness and technological advancement in 10,000 years of agricultural civilization so many people still have to work like beasts of burden. I really enjoyed Body By Science and would love to see this level of optimization applied to so many other aspects of life. Great to see you still at it, keep on keeping on brother.
Correct ofcourse about time as limit to do everything under sun to get "fit and/or healthy. Working in shifts for a few yearss now has made me switch to workout from my ideal day of the day to making each possible moment the ideal . Mindset matters for reaching toward goals. I do however spent some more time per workout compared to the past(years ago). It includes indeed, straight sets with some rest pause if feeling like it. I can spent this extra time (3 times a week ) because I live a otherwise "boring"life.........choices.
The final fact: Whether you do 4 hours a week in the gym lifting weights, or 10 minutes a week at a high intensity, after 5 years or so, you’ll max out your strength and hypertrophy potential. (Some say even shorter). So the question is: do you want to spend 2,600 minutes over those 5 years lifting (43 hours, or 1.8 days) Or 1,040 HOURS, 43 DAYS? Choice is yours.
I can't do HIT before work. I'm extremely fatigued mentally for a week. What would you say is the best version of body by science to grow purely in muscle size?
I've been finding that the Big 5 workout puts me in such a hole I end up sleeping all weekend(I do the workout Sat morning). I've decided to break it into up and lower and do only one per week, alternating(I'll add a few to lower, I'm not going to do just squats for a workout). Hard to believe that a handful of exercises that take about 15 minutes can wreck me for two days, but it does. Truth is I love the feeling of the full body workout, but I don't like losing most of my weekend.
What factors influence this? I'm fairly ecto (6'2" 180lbs ~16%) I don't find full body too taxing, but some of my clients do, they are 50s or older and retired. So, body type, age, life stress, genetics... who needs to subdivide?
@@digga95 I'm sure age is a big factor. I'm 53, and I would think I could have handled more twenty years ago. The good thing is that we can find the right answer by doing it. The odd thing is that I loved the feeling after doing full body. I just didn't like napping all Sat and Sun afternoons!
@@dr.dougmcguff282 One possibility that comes to mind is to split the Big 5 into two parts, worked 3 or 4 days apart. In this way, each major muscle group would get worked once a week, per BBS. And, if you are so inclined, you can add a peripheral single-joint movement or two to each of the workouts without overtaxing your system on any single workout. Just a thought.
Its all about exercising in an untrained state to get damaged and then the satellite cells donate nuclei and it takes about 10 days to fully recover. just got to eat good while you repair remodel and regenerate. 👍
Chest press- you did 5 reps over 90 seconds with no hesitation at top or bottom of rep. I have believed that we should do 10 reps over 90 seconds with a hesitation at top and bottom to make sure not using any momentum. Am I wrong?
No. The movement should be continuous. The top and bottom are a continuous loop with direction change being barely perceptible. Pauses at the top and bottom would actually result in unloading of the musculature.
@@dr.dougmcguff282 Thank you for the clarification and this video which by your example showed me that for years I have not been doing my exercises correctly - but still correct enough that my once every 10 days full body body by science workout kicks my rear for the rest of the day. As I am retired at 78 I can afford to be totally wiped out and I love the feeling.
I make the time to eat my meals because that’s part of the recovery limiting factor and I’ll have cold showers because it is very beneficial and doesn’t take any of my time, unless I cut out hygiene lol but most of the other stuff some people talk about is just too time consuming and impedes on recovery.
Thanks for sharing, Dr. McGuff. I appreciate the mention of recovery as being the rate limiting factor of progress. I’m raising a baby and a toddler and have been getting down on myself for barely feeling able to workout once every 10-14 days or so. The description you gave of your split at the end gave me some good ideas for retooling my own training. Thanks again.
Thank you for pushing back on the ridiculous routines pushed by so many people. I don't have time to devote 3 hours to working out and then another 3 to making all my meals, I have work to do and a life to live.
The people pushing that are "influencers" and "content creators," ie people who don't work real jobs and have nowhere to be but in the gym filming themselves.
Talk about exaggeration! Most folks don't workout for 3 hours, nor meal prep for 3 hours.
Dr. McGuff is a badass. Hearing him talk about work ethic (not just exercise) is always great. Years ago, I recall him talking about studying for medical school and the commitments involved in residency. Dude was rocking Arthur Jones style workouts 3x per week, eventually realizing “Hey, I feel like hammered dog shit.” Glad to know he’s still tweaking recovery and making adjustments to adapt to imposed demands-both inside and outside of the gym!
Thanks for sharing, Dr. McGuff. I appreciate the mention of recovery as being the rate limiting factor of progress. I’m raising a baby and a toddler and have been getting down on myself for barely feeling able to workout once every 10-14 days or so. The description you gave of your split at the end gave me some good ideas for retooling my own training. Thanks again.
Dan, you are in one of the toughest stages of life right now. Be kind to yourself. Remember, to be superhuman you have to remember that you are only human.
Wish I had discovered this gem of a channel sooner.
Dr. McGruff amen to that! Too many bloggers don't provide advice for people in the real world (working stiffs with families).
Working stiffs with families=ACTUAL heroes!
Just started watching your vids Dr. McGuff. I find your information to be excellent. Nice to see someone who has a life outside of training give us working stiffs the information we need. I'm 61, been doing this stuff a long time, since I was 16. Never understood how some of the people I read about or see on youtube do their 2 hour workouts 5-6 days a week and still lead a normal life. If that was the type of training that was required for results, and nothing else worked, I just wouldn't train. I couldn't justify the time for it. Thanks for your info. Waiting on your Body By Science book, just ordered it from Amazon.
I love your excellent equipment as well as your strong emphasise on recovery!
Thank you. Very informative. I’ve definitely been trying to “wring” too much out of my sets.
Good workout. Good video. Thank You!
Shout to Dr. Karl Goldkamp for introducing this workout and work to me. You were right, its the best.
Powerful point. Real lives. Real workout.
I've done a similar workout since i saw your video on a 6 way split. I'm 67 and it has probably been the best workout I've tried. It's definitely a consideration for older trainees.
David, IIRC you noted that you had made substantial progress on the split. Great news at your age!
This was a helpful comment. I will look for the 6 way split video. As a 60 pos menopausal female I struggle with recovery. Thank you.
I'm pushing 60 and have been thru a lot of othropedic surgeries due to OA and old injuries. I've been incorporating these concepts into my PT as well as at home with resistance bands for the times when I can't get to the gym.
Thanks Dr. McGuff for posting these, and showing an entire routine all the way through rather than "here's the motion to target X and do Y reps" etc.
While I do get a lot out of the HubermanLab podcast, I had to laugh at you calling him (others?) out on this stuff. Gave me a good lulz.
1000% percent agree! I'm not sure how any human being can be productive while at the same time spending hours each morning working through their "morning routine". Here's a novel idea... put your workout first then go to work and be a productive contributing member of society.
awesome- I did 405 on the bench back in early 2010's( in my late 40's) and this super slow rep style is the by far the best workout you can do
Thanks as ever for keeping it real for those of us with proper jobs and commitments
QUESTION: 11:30 @DrDougMcGuff when you say "Clearly I'm not optimizing for hypertrophy [or recovery]", does that mean if you were training the Full body (rather than split between separate days), 1. Hypertrophy would be optimized? 2. You would be able to extend days of recovery? Thank you!
Someone suggested you meant that you had lowered the intensity... but from your cadence and quick transition between exercises, it doesn't look like you've lowered Intensity.
A powerfully pragmatic approach, that will help many people
Congrats on reaching 10k subs, Doug!
Thanks!! Didn't even notice until you pointed it out.
It’s beautiful to see. ❤
I wish I had one of those SuperSlow Systems neck machines. I will probably have to settle for eventually buying the Hammer Strength one and modify the resistance curve.
“I got news for you people….” So true. I laughed for five minutes straight! 😂
Another question Doug, as one example, Drew Baye says set extending techniques are not needed, Purley, as you do in this video, push to positive failure... There is a view that too much intensity can cause all the bodies resources to be used just on recovery without over compensation for tissue enhancement. What's your
current view?
You are the LEGEND!!!
Great advice, love the comments about 15 minutes meditation and cold showers😂😂😂
A good video, Doug!. I can certainly relate.
- Andrei
One torture device to the next. Gold, brother.
Good stuff, doc
Brillance!
Respect Doc keeping it real as always 👍
Do you need to do any warm up for this type of workout?
I’m doing 1 neck exercise, 1 lower body, one upper body every 7-10 days. All static contractions. About 6 minutes total. Its enough.
Genug zum fit halten. Nur Muskeln bauen Sie damit niemals auf.
That was well said, Dr. And demonstrated. Please look after the inner man when you're on the shift. No way I could do what you do. Being alive over 60 in my country makes it hard to find a job. I started my own business and still need part-time work. Not complaining. It will all work out. So will I.
Ageism is a real thing. I would get fired if I asked a female colleague when she plans on having children, yet no-one bats an eye when they ask me when I'm going to retire. The only solution is outright rejection of the premise.
I hope sane work/life balance reform comes to not only the medical industry but all fields. It's tragic that for all our cleverness and technological advancement in 10,000 years of agricultural civilization so many people still have to work like beasts of burden. I really enjoyed Body By Science and would love to see this level of optimization applied to so many other aspects of life. Great to see you still at it, keep on keeping on brother.
I have this discussion with my wife all the time.
Correct ofcourse about time as limit to do everything under sun to get "fit and/or healthy. Working in shifts for a few yearss now has made me switch to workout from my ideal day of the day to making each possible moment the ideal . Mindset matters for reaching toward goals. I do however spent some more time per workout compared to the past(years ago). It includes indeed, straight sets with some rest pause if feeling like it. I can spent this extra time (3 times a week ) because I live a otherwise "boring"life.........choices.
Ad- you are, in my opinion, an ideal model of how this should be done long term. Would love for you to detail your current routine either here or IG.
@@dr.dougmcguff282 if time permits I will do(soon I hope). Thanks for asking Doug😁
@@dr.dougmcguff282 Hi Doug, I posted yesterday my workout shedule. Somehow it got lost. Can you eventually see what happened or find it?
Doug, what kind of diet do you work around your challenging schedule?
No warmup before the top set?
Did you make/design the build of those machines or are they something I could get my hands on too?
The final fact:
Whether you do 4 hours a week in the gym lifting weights, or 10 minutes a week at a high intensity, after 5 years or so, you’ll max out your strength and hypertrophy potential.
(Some say even shorter).
So the question is: do you want to spend 2,600 minutes over those 5 years lifting (43 hours, or 1.8 days)
Or 1,040 HOURS, 43 DAYS?
Choice is yours.
Every 3rd day's ideal, but for those who don't own a gym, could the split be effective over a 6-wk period?
How would one know if s/he dipped too far beyond baseline?
How do we optimize recovery on HIRT?
I can't do HIT before work. I'm extremely fatigued mentally for a week.
What would you say is the best version of body by science to grow purely in muscle size?
💪
I've been finding that the Big 5 workout puts me in such a hole I end up sleeping all weekend(I do the workout Sat morning). I've decided to break it into up and lower and do only one per week, alternating(I'll add a few to lower, I'm not going to do just squats for a workout). Hard to believe that a handful of exercises that take about 15 minutes can wreck me for two days, but it does. Truth is I love the feeling of the full body workout, but I don't like losing most of my weekend.
The Big 5 takes a big hit on me such that it is hard to function at work, especially later shifts. Subdividing has been key for me.
What factors influence this? I'm fairly ecto (6'2" 180lbs ~16%) I don't find full body too taxing, but some of my clients do, they are 50s or older and retired. So, body type, age, life stress, genetics... who needs to subdivide?
@@digga95 I'm sure age is a big factor. I'm 53, and I would think I could have handled more twenty years ago. The good thing is that we can find the right answer by doing it. The odd thing is that I loved the feeling after doing full body. I just didn't like napping all Sat and Sun afternoons!
@@dr.dougmcguff282 One possibility that comes to mind is to split the Big 5 into two parts, worked 3 or 4 days apart. In this way, each major muscle group would get worked once a week, per BBS. And, if you are so inclined, you can add a peripheral single-joint movement or two to each of the workouts without overtaxing your system on any single workout. Just a thought.
Its all about exercising in an untrained state to get damaged and then the satellite cells donate nuclei and it takes about 10 days to fully recover. just got to eat good while you repair remodel and regenerate. 👍
It’s got nothing to do with damage.
@@JayVincentFitness🤣
Chest press- you did 5 reps over 90 seconds with no hesitation at top or bottom of rep. I have believed
that we should do 10 reps over 90 seconds with a hesitation at top and bottom to make sure not using
any momentum. Am I wrong?
No. The movement should be continuous. The top and bottom are a continuous loop with direction change being barely perceptible. Pauses at the top and bottom would actually result in unloading of the musculature.
@@dr.dougmcguff282 Thank you for the clarification and this video which by your example showed me that for years I have not been doing my exercises correctly - but still correct enough that my once every 10 days full body body by science workout kicks my rear for the rest of the day. As I am retired at 78 I can afford to be totally wiped out and I love the feeling.
I make the time to eat my meals because that’s part of the recovery limiting factor and I’ll have cold showers because it is very beneficial and doesn’t take any of my time, unless I cut out hygiene lol but most of the other stuff some people talk about is just too time consuming and impedes on recovery.
Not optimizing for hypertrophy with straight sets and no myo reps. It must be a nightmare at the hospital!
Rest-pause has been debunked.
Dude....words fail. It is nation-wide too. Stay healthy my friends!
@@dr.dougmcguff282 Oh, that's Skyler Tanner! Nevermind! @Smart Strength
@@aliendroneservices6621 Hey we can get on a call and argue about rest/pause if you want. 😉
I like and appreciate your videos but what on earth are you doing with the super slow concentrics? Concentrics should always be done explosively.
Thanks for sharing, Dr. McGuff. I appreciate the mention of recovery as being the rate limiting factor of progress. I’m raising a baby and a toddler and have been getting down on myself for barely feeling able to workout once every 10-14 days or so. The description you gave of your split at the end gave me some good ideas for retooling my own training. Thanks again.