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I did my WOW this past Friday, and my previous WOW was on the Saturday before that.  Wendy worked out Sunday 12/21 after I got off work and met her at UE.

Doug 12/13-Chin, MedX Chest Press, Nautilus Pullover with SS retrofits, MedX Row with SS cam, MedX Leg Press, Neck Flex/Ext on SS Systems Neck

Doug 12/19- Rear Delt Fly, MedX Overhead Press, EZ barbell curl, Triceps Press on SS Systems Pulldown, EZ reverse curl, Formulator Flex/Ext, MedX Leg Press.

Wend 12/21-Chin, MedX Overhead Press, MedX Row with SS cam, MedX Chest Press, MedX Leg Press, TSC Neck Flex/Ext

This week I want to provide a direct link to James Steele’s most recent publication as it makes a major assertion of BBS principles: that intense effort that maximally stimulates anaerobic pathways also maximally stimulates the aerobic pathways.  Acknowledging that the aerobic metabolic system receives its substrate from anaerobic glycolysis shows that the best way to entrain aerobic adaptations is to perform the kind of intense work that delivers substrate at a maximal level.  Once you appreciate this physiologic fact, you have destroyed the artificial dichotomy between aerobic and anaerobic conditioning that has existed in the field of exercise physiology for decades.

This doesn’t just upset the apple cart of the marathon-running physiology professor, it somewhat upsets us HIT geeks that feel we have found a holy grail in a particular protocol or type of equipment.  What our argument for high intensity training establishes is that perceived effort is the real physiologic common denominator that we have been looking for.  This is born out in studies where interval cycling done to failure produced maximal metabolic improvements as well as significant hypertrophy.  This is not to say that we should be protocol egalitarians.  Some things are definitely more efficient and safer than others.  However, we cannot pretend that a single optimized protocol will produce results superior to all other protocols.  Nor will a given piece of equipment (remember when Arthur told us the pullover would produce lats wider than our shoulders?…didn’t happen) provide results that can’t be obtained with standard technology.

What I have found in my own training is that there is a continuum of intensity/volume/frequency that entrains meaningful results. What you can see in my WOW postings over the course of months/years is that I slide up and down this continuum as a means of accounting for recovery issues brought on by other aspects of my life, as well as a way to dupe adaptation and staleness.  Very minimal changes within a protocol that obey the needs of efficiency and safety seem to be perceived as relatively drastic perturbations to the adaptive mechanism.  This is why I feel the posting of everyone’s workouts are useful.  It shows the significant variations that can exist within an approach that focuses on high quality effort that produces safe and efficient adaptations.  Seeing how someone does it with the equipment and lifestyle they have at hand may be very useful for someone trying to find their way.  When you see someone’s workout that seems to fit, you may have saved years of trial and error.  When you want to alter your program, you may find a variation you want to try.

I just finished a phone consult with someone who lives in Seattle.  Even though this person has an established gym to work out at, and he travels frequently, I still recommended he go over to Ideal Exercise and have some supervised workouts.  Even if he does not end up training there on a full-time basis, he will have the invaluable experience of getting a benchmark for what his workouts should be like.  Once you have such a benchmark, then you will develop an internal “pop-up timer” that you can use as a barometer of the appropriate level of perceived exertion that you can bring to any workout conducted in any environment.

With this in mind, I offer the link to James’ article.  Also, I want to give you a link to Bill DeSimone’s new blog.

http://www.johk.pl/files/10078-44-2014-v44-2014-14.pdf

http://www.congruentexercise.blogspot.com/

Post your WOW’s and your thoughts

Wendy and I squeezed in workouts this weekend.  Things are getting hectic during the Holiday season! Wendy:  Negative Only Chins, MedX Overhead Press, Lumbar Extension on SS Systems Pulldown, MedX Chest Press, MedX Leg Press, TSC Neck Flex/Ext (see photos on Instagram: ultimate_exercise_). Doug: MedX Overhead Press, EZ Barbell Curl, Nautilus Plate Load Triceps, Reverse Curl with EZ bar, Thick Bar Wrist Flexion, MedX Leg Press (photos also on Instagram). I wanted to use this post to promote some of the folks that have promoted me by having me on their podcasts.  Ben Greenfield interviewed me this Summer in preparation for a big online event called Rev Yourself that starts up this week. It features over 25 interviews with experts in the fields of health and fitness (including yours truly).  My participation will be available on December the 15th and can be found at: www.entheos.com/REV-Yourself/entheos. Lawrence Neal over at Corporate Warrior (CorpWarrior.com) has a new ebook out called How to Lose a Stone In Under 30 Days and Keep it Off which can be found at www.booksbylawrence.com Dave Asprey, who has hosted me twice on his podcast is releasing his new book this week. His book is titled The Bulletproof Diet and is available at www.orderbulletproofdietbook.com. These guys have been instrumental in giving me and John a platform to promote BBS and the benefits of high-intensity/time efficient training, so I want to return the favor by letting everyone know about their products here on BBS. As Thoreau said “How many a man has dated a new era in his life from the reading of a book!”.  Even if you don’t think you agree with the content, Thoreau also said “It is the mark of an educated mind to be able to entertain a thought without accepting it”.  So if you need to give or get a good Christmas present, please consider supporting those who have supported us. Post your WOW’s and your thoughts.

Last week I did the following workout with Chest/Back emphasis: Chin-up, Chest Press, Neck Flexion, Pullover, Neck Extension, MedX Row, MedX Leg Press.

I was working over the weekend, so on Saturday 11/22 I set up Wendy’s machines before I went in to work.  She went down later in the day and worked out while my daughter was at dance rehearsal.  My son supervised her through a Big 4 workout:  MedX Chest Press, SS Systems Pulldown, MedX Overhead Press and MedX Leg Press.

Today after work I did the following workout: Rear Delt Fly, MedX Overhead Press, EZ barbell curl, Nautilus Plate Load Triceps, EZ reverse curl, Calf Press on MedX Leg Press, MedX Leg Press.

It is with great sadness that I inform the BBS and UE community that one of our most venerable clients, Jim Monroe Davis, passed away on November 17, 2014 at the age of 90.  Jim and his wife of 55 years, Betty, were long-standing clients of UE.  Jim was an inspiration for all of us at UE.  He showed up every week 10-15 minutes before his appointment and would sit quietly while he prepared mentally for his workout.  Once he walked into the training area, it was all business.  He brought incredible focus and intensity to his workouts and developed great strength.  We (as well as Jim) were very proud of the fact that he was significantly stronger than many male clients in their 20′s and 30′s.  At several points in time, Jim’s leg press weights exceeded mine.  Jim was determined to show continuous improvement and did so until he left to live with family in Tennessee a couple of years ago.  When he left, Ed Garbe traveled to his new hometown to help set up his workout program so he could continue working out.  Jim would still come to UE every 4-6 weeks to workout and to keep track of his strength levels.

Jim was a WWII veteran and acquired a degree in Electrical Engineering.  He worked for General Electric and was deeply involved in the Apollo Space Program.  In retirement he became a Certified Clockmaker with the American Watchmakers Institute and NAWCC.  He was a Mason and a member of the Shrine.  He was involved in the Adopt-a-Highway program and kept things spotless, like only an engineer can.  He was a Scoutmaster for the Boy Scouts of America and led numerous 50 mile hikes on the Appalachian Trail.  His strength earned him the name “Super Grandpa”.

Jim has always been an inspiration to all of us at UE.  He was tough as nails and never complained.  When his beloved wife died, I remember being impressed with his depth of grief, but his refusal to wallow in self-pity.  It was one of the most impressive acts of Stoicism I have ever witnessed.  I can only hope that I live as long and as well as Jim Davis did.  The fact that UE is mentioned in his obituary brings me more pride than you can ever imagine.  I am sure the entire UE team feels that pride as well. If Greg Anderson is listening, I would like to pass on my favorite client to you.  Take good care of him.  Jim Davis is the embodiment of UE’s mission.  RIP Jim Davis…we love and miss you.

Wendy:  3 x 3 workout.  Chin-up, Push-up, Leg Press.  On the final two rounds, she did Goblet squats instead of Leg Press.  The first round of leg press made the goblet squats plenty hard.

Doug: MedX Overhead Press, Infimetric Rear Delt, EZ Barbell Curl, Triceps pushdown on SS Systems Pulldown, EZ reverse Curl, Formulator, Leg Press.

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I searched Pubmed and the internet for an interesting topic.  I came up with nothing worth sharing this time.  The only thing that I can share this week is that even after doing this repeatedly since I was about 14 years old…I still love it.  Even after writing something down here for going on 6 years…I still love it.  Even when I am sick of balancing the books, keeping up with taxes, dealing with the crab-bucket of the HIT world, and fitting in workouts around a psycho schedule…I still love it.  When I was 14 and thought of how I might be when I was 52, this is pretty much what I was shooting for, and that is why…I still love it.

Post your WOW’s…and why you still love it.

I have not done a workout in 2 weeks.   In order to “make room” in my schedule to speak at the 21 Convention I had to stack up shifts before and after the trip.  As usual Anthony did a very professional job and treated everyone in attendance like royalty.  I got to see Anthony, Skyler Tanner, Bill DeSimone, Eric Daniels,  and James Steele.  I arrived late Friday and had to leave early Sunday, so I missed seeing Drew Baye and Ellington Darden.

Since I do not (yet) have a workout to post, I wanted to put something up to reboot the discussion.  Of all the clients we train at UE, probably the most marked improvements have been seen in clients with neurodegenerative diseases, especially Parkinson’s disease.  My own father died of the complications of Parkinson’s disease in 2004.  He was diagnosed when he was my age and remained fairly robust into his 70′s and only showed rapid decline in his 80′s.  Nonetheless, it did have marked effects on his physical abilities as time went by.  I wish I had known earlier what a difference strength training would have made for him.  I was deeply involved in HIT ever since the early days of his diagnosis, but never once considered that it was something I should get him to try.  Perhaps he gave me the “vibe” that he was not interested, but it was much more likely that I was simply a self-absorbed teenager (and later, a self-absorbed adult).  All I can say is that now having seen what strength training does for people with Parkinson’s, I can say that not bringing it to my “Pop” stands as one of my biggest regrets.  I was deluded to think that some people may have lost to much ground to strength train, when in fact those that have lost the most ground are the ones who stand to gain the most.

As a demonstration of this fact, I offer the following study on high intensity exercise in Parkinson’s patients.  In particular, pay attention to the incredible percentage increases in performance across multiple domains.  How many studies ever demonstrate this kind of improvement?

J Appl Physiol (1985). 2014 Mar 1;116(5):582-92. doi: 10.1152/japplphysiol.01277.2013. Epub 2014 Jan 9.
Novel, high-intensity exercise prescription improves muscle mass, mitochondrial function, and physical capacity in individuals with Parkinson’s disease.
Kelly NA1, Ford MP, Standaert DG, Watts RL, Bickel CS, Moellering DR, Tuggle SC, Williams JY, Lieb L, Windham ST, Bamman MM.
Author information

Abstract
We conducted, in persons with Parkinson’s disease (PD), a thorough assessment of neuromotor function and performance in conjunction with phenotypic analyses of skeletal muscle tissue, and further tested the adaptability of PD muscle to high-intensity exercise training. Fifteen participants with PD (Hoehn and Yahr stage 2-3) completed 16 wk of high-intensity exercise training designed to simultaneously challenge strength, power, endurance, balance, and mobility function. Skeletal muscle adaptations (P < 0.05) to exercise training in PD included myofiber hypertrophy (type I: +14%, type II: +36%), shift to less fatigable myofiber type profile, and increased mitochondrial complex activity in both subsarcolemmal and intermyofibrillar fractions (I: +45-56%, IV: +39-54%). These adaptations were accompanied by a host of functional and clinical improvements (P < 0.05): total body strength (+30-56%); leg power (+42%); single leg balance (+34%); sit-to-stand motor unit activation requirement (-30%); 6-min walk (+43 m), Parkinson’s Disease Quality of Life Scale (PDQ-39, -7.8pts); Unified Parkinson’s Disease Rating Scale (UPDRS) total (-5.7 pts) and motor (-2.7 pts); and fatigue severity (-17%). Additionally, PD subjects in the pretraining state were compared with a group of matched, non-PD controls (CON; did not exercise). A combined assessment of muscle tissue phenotype and neuromuscular function revealed a higher distribution and larger cross-sectional area of type I myofibers and greater type II myofiber size heterogeneity in PD vs. CON (P < 0.05). In conclusion, persons with moderately advanced PD adapt to high-intensity exercise training with favorable changes in skeletal muscle at the cellular and subcellular levels that are associated with improvements in motor function, physical capacity, and fatigue perception

Post Your WOW’s and your thoughts.

 

The family and I went down to UE on Sunday for our workouts.  They were as follows:

Doug:  Chin-up, MedX Chest Press, Nautilus Pullover with SS retrofits, MedX Leg Press

Wendy:  Chin-up, Bench dips, EZ bar biceps curl, Infimetric lateral raise, Barbell Squat

Things have been very busy lately, so I will simply provide some updates.  My podcast with Dave Asprey comes out October 21st at www.bulletproofexec.com.  I also gave a long podcast/interview with Ben Greenfield that will be part of his Rev Yourself event November 17-21, 2014 (www.entheos.com/REV-Yourself/Doug-Mcguff).  Finally, I will be speaking at the 21 Convention in Tampa on Saturday October 25th (www.the21convention.com).  My lecture this year will not focus on physical training, diet or medical economics.  This year my lecture will focus on cognitive techniques for functioning and thriving in high stress environments.  It is a bit of a stretch, and I hope the attendees like it, but I felt that 25 years in high acuity ER’s have given me some unique insights, many of which have been passed on to me by the best in my field.

Post your WOW’s and your thoughts.

I went down to UE after closing to do payroll.  I was unable to workout on the weekend due to work at the ER and Monday was too booked up to get in during the day.  It is very rare for me to work out in the evening, so this was a unique experience.  This was a solo mission, so no instagram photos of this workout.

Nautilus Pullover with SS retrofits, MedX Chest Press, MedX Compound Row with SS cam, SS Systems Neck Flex/Ext, MedX Leg Press

Being the end of the month, I had a lot of errands to run throughout the day.  While sitting at an intersection, I noticed the traffic cameras sitting above the traffic light.  Later at the gas station I noticed the fish-eye lens on the gas pump and then the multiple domes in the ceiling of the store covering the cameras that watched me from every angle.  Next, a trip to the bank to make a deposit revealed a surveillance camera pointing directly at me.  Even when I dropped by a Starbuck’s for an Americano I was under the watchful eyes of several ceiling cameras.  I am fairly certain that my entire day could be reconstructed with the use of surveillance footage.

As I was setting up for my workout, I realized this was the only place I had been all day where I was not being spied upon.  I am proud of many things in my business.  We have helped enumerable clients to live stronger, healthier a longer lives.  What I never thought about until now was that Ultimate Exercise is a refuge where our clients can come and know that they are not being watched on hidden camera.  Further, my employees are not recorded or monitored and they are not subjected to drug screens or background checks.  I generally believe that if respect people’s privacy, they will reward you by being worthy of your trust.  Building an entire society around a lowest common denominator makes the bad worse, and the good resentful.  I am happy that my business is one of the last places where Big Brother is not watching.

Post your WOW’s and your thoughts.

Doug: Overhead Press, Thick Bar Biceps, Nautilus Plate Load Triceps with SS retrofits, EZ reverse Curl, Thick Bar Wrist Flex/Ext, Calf Raise on MedX Leg Press, MedX Leg Press.

Wendy: Chin-ups, MedX Overhead Press, MedX Compound Row with SS retrofits, Pushups, MedX Leg Press

I was reluctant to post a new WOW because the quality of the comments on the last thread have been so good that I did not want to interrupt.  I am hoping that you guys will simply pick up where you left off.  I am very fascinated with everyone’s thoughts on load, progression and what it all means (or doesn’t).  Joe A (welcome back!) made some fascinating comments about the 80% of physique enhancement that is not related to the actual workout protocol.  Perhaps we can expand the discussion into this area.  I think we are all doing the best we can with what we have in the training realm, and even if we could do better, there is probably a diminishing marginal utility with respect to results.  So lets talk about that other 80% a little more. Post your WOW’s and your thoughts.

 

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I am way behind on posting.  I just took my American Board of Emergency Medicine recertification test this week.  In my specialty, once you are board-certified you are not done.  There are ongoing requirements and yearly tests based on the current literature.  Then every 10 years you must take a board recertification exam.  If you don’t pass, then you lose your board-certified status.  This is my second go-round for recertification, and it seemed much tougher and less relevant than the last time I took it.  I am glad to have it over.  My mind feels like I am in suspended animation after such a massive knowledge dump (not to mention the massive amount of memorized material that was not tested).  Now all I have to do is wait 90 days for scores.

This week I also did a podcast interview with Dave Asprey of The Bulletproof Executive (www.bulletproofexec.com).  The interview was focused on myokines, but we went off on all sorts of tangents.  One of our big topics was the use of stress inoculation training for high stress occupations such as special forces, emergency medicine etc. Watch for the podcast to be out soon.

One thing that I have always believed about high intensity strength training is that there is intrinsic value in it just because it is hard.  There is something about doing hard things that I think makes us better humans…..humans that are able to rise to challenges and to survive threats to life or limb.  This is why, at my core, I feel some affiliation with Crossfit.  They embody the value of doing hard things.  What I like about our approach is that we can invoke a similar or greater degree of hard, without the escalating risk of injury.  In any case, I recently found a lecture that articulates the value of doing hard things better than I ever could, so I offer it up here: http://vimeo.com/50273432

Finally, here are my two most recent WOW’s as well as Wendy’s.  Wendy has been doing freehand and free weight routines recently.  We have been recording them and posting short clips on Instagram.  The female contingent has gone wild over it, so there seems to be a interest amongst women of how to apply BBS principles with little or no equipment.

Doug’s WOW’s:  Lumbar Extension, MedX Chest Press, Pullover, MedX Chest Press (vertical grip), Neck Flexion, MedX Row with SS retrofit, Neck Extension, Leg Press.

MedX Overhead Press, Nautilus Plate Load Biceps, Nautilus Plate Load Triceps, EZ reverse Curl, Formulator Flex/Ext, Reclined Seat MedX Leg Press

Wendy WOW:  Negative Only Chin, MedX Chest Press, EZ bar curl, Infimetric Triceps, Barbell Squat-then free squat, Manual Neck Extension/Flexion

Post your WOW’s and let me know your thoughts on the hidden value of hard.

It has been a couple of weeks since I’ve last posted.  Our most recent WOW was performed on 8/24/14.  I was due for shoulders/arms/leg press.  After the Mercola interview, I received lots of requests for how to begin training when you have little or no equipment.  For this reason, Wendy elected to do a minimal equipment workout.  We recorded snippets of video and posted them on instagram at ultimate_exercise_.  Hopefully this will encourage newcomers to just get started and build from there.

My WOW: Thick Bar Overhead Press, Rear Delt Fly, SuperSlow Systems Biceps, Triceps Presses on the SS Systems Pulldown, EZ bar reverse curl, Formulator Flex/Ext, MedX Leg Press in reclined (squat) position

Wendy’s WOW:  Chin Up (regular cadence), Pushups (regular cadence), Lumbar Extension on SS Systems Pulldown, Thick Bar Overhead Press (slow cadence), Goblet Squat holding barbell plate (slow cadence)

Recently Chuck Spencer over at www.go2strength.wordpress.com made a post that resonates with a major component of BBS:  the contribution of skeletal muscle to cardiac function.  Chuck eloquently made a connection that cardiology researchers still have not fully realized: that the loss of skeletal muscle is a major contributing factor in the development of congestive heart failure.  Traditionally, congestive heart failure is thought to occur almost exclusively due to cardiac muscle damage that occurs from coronary artery blockages and resultant death of cardiac muscle.  Congestive heart failure (CHF) is also attributed to damage that occurs when the heart has to pump against elevated systemic blood pressure (left-sided heart failure) or elevated pulmonary artery pressure (right-sided heart failure).

The medical literature has tons of articles discussing the existence of sarcopenia (muscle wasting) in congestive heart failure.  Traditionally, CHF is thought to decrease exercise tolerance, which results in decreased exercise and thus sarcopenia.  There are even articles that show that resistance exercise increases muscle mass and exercise tolerance in those with CHF.  What the medical literature fails to do is to consider is how sarcopenia may be an independent contributing factor in CHF….that pre-existing sarcopenia may induce or make one much more vulnerable to CHF.

Skeletal muscle is “the forgotten pump” in cardiac output.  The reason that skeletal muscle is so integral to cardiac function is because of Frank Starling’s Law of the Heart (http://en.wikipedia.org/wiki/Frank–Starling_law_of_the_heart).  Starling’s Law states that cardiac output is directly proportional to the volume of blood that is returned to the heart.  If a larger volume of blood is returned to the right side of the heart, the ventricle is stretched and the cardiac myocytes are in turn stretched, which causes them to contract more forcefully.  Well, guess what the major determinant of venous return to the right heart is?  You got it…skeletal muscle mass and how hard it is working at any given time.  Through this mechanism, cardiac output can auto-regulate on an almost purely mechanical basis.  So when a large mass of skeletal muscle is working really hard, a large volume of venous blood is massaged and milked back toward the heart, which in turn automatically provides an increased cardiac output to fuel the very muscles that are providing the needed venous return.

Here is another cool thing about skeletal muscle’s contribution to Frank Starling’s Law:  coronary artery blood flow is directly proportionate to the volume of venous return on the right side of the heart.  When a given volume of blood arrives in the right heart, Frank Starling’s Law dictates that this is the volume of blood that will be delivered to the left ventricle, which in turn determines the volume of blood that will be ejected out of the aortic valve into the aorta during systole.  During diastole (the relaxation phase) a portion of the blood ejected into the aorta will backwash into the now closed aortic valve.  At the base of the aorta are three valve leaflets that are now closed and look like a Mercedes emblem.  Two of these leaflets have “ostia” or openings that lead into the left and right main coronary arteries (http://www.vhlab.umn.edu/atlas/aorta/coronary-artery-ostia/index.shtml). Thus we can now see that volume returned to the right heart determines blood ejected from the left heart and thus the amount of blood that will flow through the coronary arteries.  This is the basis for a type of treatment for coronary artery disease and congestive heart failure called “extracorporeal counterpulsation” (http://en.wikipedia.org/wiki/Enhanced_external_counterpulsation).  This system uses air bladders on the legs that contract in synchrony with diastole to enhance venous return and thus improve coronary artery blood flow, collateralizing of coronary arteries and improvement of cardiac function in those with CHF.  Well, guess what does the same thing by the same mechanism?  You got it…resistance exercise.

Am I saying that resistance exercise will prevent coronary artery blockages.  No!  Even someone that follows a very clean diet (insert your favorite) and performs resistance exercise (or cardio or whatever) can still develop coronary blockages for reasons that are still not well understood.  (As an aside, I am becoming more convinced that other elements are at play, such as an infectious process or perhaps alterations in the gut microbiome.) However, if you have blockages, it would be great for there to be lots of large calibre collaterals and a myocardium with lots of physiologic headroom.  So next time someone asks you what you do for “cardio”, tell them that you do high intensity resistance exercise.

Post your WOW’s and your thoughts.

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