MedX Leg Press-seat upright, 3 hole gap 606/2:14
Pullover-200/1:21
MedX chest press-384/1:22
MedX row-266/1:50
Thick Bar Overhead Press-Bar+50/1:01
Total TUL-7:48
ET=8:40 avg rest between machines 10 minutes.

Did a modified Big 5 using SuperSlow systems pullover as one of the big movements. A great workout. Post your WOWs.

Doug McGuff

This is Part One of a talk Dr. Doug McGuff recently delivered on the reasons why he and I wrote Body By Science, in which Doug touches on certain fallacies in exercise and the need for a science based approach. Here is the link to Part One of this presentation:

http://www.youtube.com/watch?v=U9cDm1tRyR0

– John Little

During his recent trip to Indianapolis, Dr. McGuff was interviewed on Fox TV. Here is the video from that interview:

http://www.youtube.com/watch?v=1FrP5k2_B9Q

– John Little

Blair Wilson trains for Global Metabolic Conditioning. Here is his most recent workout.

At Nautilus North we’ve been experimenting recently with a “Done In One” workout that consists of three exercises (a Chest Press, a Pulldown and a Leg Press) that are performed for one repetition each. The idea being to load the muscle and have it move very slowly for one repetition (or, as happens sometimes, a repetition and a half) until the muscle groups involved have been fatigued or inroaded to the point where they cannot produce enough force to prevent the weight stack from coming down. To make the inroad deeper we’ve been using what  would be considered light weights and it’s a fine line in that the weights must be light enough to effectively isolate the targeted musculature yet heavy enough to ensure a sequential recruitment of fibers takes place, resulting in failure being reached in approximately 1-2 minutes. As indicated in Body By Science, as one progresses in strength, it is sometimes necessary to reduce the volume of one’s workouts to a “Big 3.” This is one way of performing a “Big 3″ workout.

To this end, one of our trainers (Blair Wilson) is using this protocol and enjoying very good results. The global metabolic conditioning effect is phenomenal. I recently video recorded Blair going through his workout (this was his 2nd performed in this fashion) and also recorded his post workout response. As Blair is one of our trainers, the atmosphere was more relaxed and, of course, whenever a hard workout involving legs is performed it is mandatory that other trainers put the grab on the poor trainee’s aching legs as often as possible after the workout (I know, we’re not very nice — at least to our trainers). 

Blair is a great guy and a terrific athlete. He recently returned to Nautilus North after three years in Australia where he worked for Sea World as one of the trick skiers in their ski shows. He’s an excellent barefoot skier, wake boarder, and accomplished at jumps. While he was in Canada he played “A” level ice hockey (an informal study that Blair did with hockey players is mentioned in Body By Science). Blair trains on average once every 7-10 days and typically performs a “Big 3″ workout.  Here are the links to his workout and post workout videos:

http://www.youtube.com/watch?v=qAcZgAX3MBA

http://www.youtube.com/watch?v=OMn0xcpe3YM

http://www.youtube.com/watch?v=aXew9qWPtiA

– John Little

Fans of Body By Science will want to read a newspaper interview that was recently conducted with Dr. Doug McGuff by reporter Ryan Palencer of the Hendricks County Flyer when Doug was in Indianapolis for a talk at Bo Railey’s facility (Exercise Inc.). Here is the link:

I could not resist working out on Tuesday while I was in Indy. The Exercise Inc gang put me through row, chest press, lumbar extension and calf raise. Video footage of the entire gang is forthcoming.

I went ahead and worked out Sunday to keep the WOW on schedule. I was definitely under-recovered, but I still had a good workout.
Med X leg press- 3 hole gap-760/1:38
Overhead Press- 344/1:20
Thick Bar Bicep- Bar+35/1:35
Tricep pushdown-stage rep
Thick Bar Wrist flex- bar+35/1:00
Thick Bar Wrist ext- bar/):45

Post your WOW’s

Dr. McGuff was in Indianapolis to speak at high-intensity trainer Bo Railey’s facility (Exercise Inc.) last weekend. Just prior to Doug’s talk, he sat down with Bo for an interview on Body By Science. Here is the link to this interview:

www.youtube.com/watch?v=ahIKTdJaXPE

– John Little

Chris at conditioning research (www.conditioningresearch.blogspot.com) has posted these two articles that reinforce concepts laid out in BBS. The first article demonstrates that how much fat one synthesizes and stores is NOT related to genetics, but rather, is directed by insulin levels. The article demonstrates how high levels of insulin open up “insulin-directed pathways” that result in fat synthesis and storage. Read the article and then go to our youtube section and watch the video with the fat loss discussion.
The other article discusses how an intense exercise session lasting just 11 minutes (wonder where they got that?) results in a prolonged period of increased fat and energy utilization. If you have read BBS, or watch the BBS video on fat loss, you will know how these two scientific discoveries relate to each other.
The articles are listed below.

www.eurekalert.org/pub_releases/2009-04/pu-fsi041409.php

www.ncbi.nlm.nih.gov/pubmed/19346974?dopt=Abstract

Thanks to Chris for unearthing these studies.

Doug McGuff

Went to work out before Easter Brunch. Did Shoulders/arms split with leg press tacked on at the end.

MedX overhead press (powerpins breakdowns) 380-200-120
Naut Plateloader Bicep (stage reps) with 50 lbs
Tricep pushdown-stage reps 70lbs
Formulator flex-20lbs/15 reps
Formulator ext-10lbs/11 reps
Med X leg press-560/20 seconds

TUL’s not listed, forgot to bring my workout notebook.

Post your WOW’s
Hope to see you in Indianapolis

This is the concluding segment of Dr. Doug McGuff’s tour of his personal training facility in South Carolina. Here is the link:

http://www.youtube.com/watch?v=FhpfLcam-rw

– John Little