Tue 29 May 2012
W.O.W. 5/27/12-Thanks Arthur Jones, Mike Mentzer, and Ken Hutchins
Posted by Doug McGuff under Uncategorized
Sunday was the 23rd anniversary of my graduation from medical school. It is hard for me to believe it has been so long. As much as I complain about the state of medicine, I have got to see and do some amazing things. I celebrated with the following WOW.
MedX Overhead Press
Thick Bar Biceps Curl
EZ Bar Reverse Curl
Nautilus Plateload Triceps Extension
Formulator Wrist Flexion/Extension
MedX Leg Press
I incorporated rest-pause after failure on each movement. I was concerned it may have been too much, but I am recovering quite well. I suspect a long period on day shifts may have helped.
Recently I have encountered or read about numerous people my age and younger who have had their fitness activities put on hold while they recover from surgery to treat injuries sustained in the pursuit of fitness. I was discussing this with my wife Wendy who commented how lucky I was to have been influenced by Arthur Jones when I was young and by Ken Hutchins right before I entered middle age. Arthur always admonished good form and avoidance of ballistic movements, and this advice got me into my 30’s in great shape and without injury. In my mid 30’s I became interested in Ken Hutchins’ SuperSlow (now RenEx) as a means of taking my intensity and condition to the next level. The fringe benefit that came along with it was an even more strict emphasis on safety. Even better, the protocol made things harder and safer simultaneously, where other protocols did exactly the opposite. So here I am as strong and well- conditioned as I have ever been, but without the aches and pains that most people have experienced on the way to 50 and none of the surgeries. John and I are proud to continue the promotion of exertion that gets safer as it gets harder, and support the works of Arthur Jones, Ken Hutchins, Mike Mentzer, Bill DeSimone, and the trainers listed on our directory. We truly promote elite fitness (without the torn rotator cuffs).
Post your WOWs and your thoughts.
@All,
Great discussions between Joe A and others.
Steven,
Sounds like the TV show is right in line with BBS. We are being vindicated all over the place.
Darrol,
Thanks. This article is the biggest vindication of all. James Steele, Dave Smith, James Fisher and Stewart Bruce-Low all worked incredibly hard and were very persistent in getting this published. I am on my way in to work now and look forward to giving copies to all the cardiologists at my hospital.
Ed,
I think the average person here likely spends a lot more time outdoors than the average person in the southeast.
Diet may also be less processed. Most people do vegetable garden.
It’s likely just a more active lifestyle and more local food.
I’ve noticed the same thing among locals at all active tourist destinations — ski resorts, beaches, national parks, etc.
It’s just a more active culture. We do get together to hike often. We have a walking freindly town. I live above my store and walk most of my errands daily. I fill up my truck only four or five times a year.
There are at least a hundred miles of dedicated bike paths. A large portion of the population commutes on foot or bicycle.
Moab is a town of 8,000 and the nearest city is 100 miles away. We have three commercial gyms, a yoga studio, pilates and a rec center and a couple of day spas. Our available health care is probably much poorer than that you enjoy, however.
Bottom line, the outdoor beauty here just creates a more active culture.
rose
Rose,
Stayed in Moab! Neat town! Very healthy looking people!
I’m not sure that we could compare it but we do have excellent health care (especially the ER!). Unfortunately our town is about the same size of Moab and has 11 fast food restaurants that are mobbed every lunch hour. This contributes to quite a few big and not so healthy people (and lots of smokers).
Fortunately most of the 120 or so folks that come to UE seem to have a common sense/intelligent approach to both exercise and eating…but I would consider them the exceptions.
Ed,
Next time you visit, I’ll buy you lunch at Milt’s. It’s a locally owned fast-food joint that serves grass fed, grass finished beef from a nearby ranch! It’s always mobbed because the food is so damned good. I’ve got them trained to build my bacon double cheeseburger salad!
Now if I could only talk McGuff and you into relocating. lol
rose
Rose,
When we come back, I’ll take you up on it!
Sounds like a great place.
As far as a relocate…sorry kid…I need trees, lots of trees!
Ed
WOW of RT Edwards:
barbell bench press w/ 6 chains
Hammer leg press
barbell bench press w/ 4 chains
Nautilus leverage row
barbell bench press w/ 2 chains
RT has lost 59 lbs of fat and looks like an entirely different person.
Rose,to keep this blog on track,please email me at deepsquat1@aol.com
I have some vacation in Moab questions for you.
Sorry Doug…good point…some of the discussion about diet and/or exercise as it varies by geographics was interesting there for a bit, but we did get a bit off on the vacation thang!
June 3, 2012
1. MedX Abduction
2. MedX Seated Leg Curl
3. MedX Leg Press
4. Nautilus Abdominal
5. MedX Wrist Pronation
6. MedX Wrist Supination
Afterwards, I “played” a bit with TSC and dynamic reps on the Rotary Torso and Lumbar Extension machines with light weights only, as I don’t trust my T-spine enough for heavy dynamic loading yet. TSC seems to be the safest protocol for loading my still recovering spinal muscles. I’m confident that I might even be able to reintroduce the Cervical Flexion/Extension with such protocol, in which I just push/pull statically in the “neutral” position of the spine for a TUL of 60-90 seconds.
@ Hugh
yes that is it 10/10 as a teaching tool and a beginning point.
@ Doug
Great work in the Journal of Exercise Physiology
I have been saying for more than 10 years that it seems like we are on the brink of a break through of public awareness of what we do and the tidal wave is about to start
Thank You for all you are doing
What is this article Darrol and Doug refer to?
Doug H
I see you’ve got those chains going……
I’m aware of the use power lifters make of chains but those protocols look like joint wreckers to me.
Particularly for us BBS barbeller’s out here it would be great to understand how you use them?
How do you gauge the additional weight you have the chains add at the top (or come to that any part) of the movement?
What kind of cadence?
Non lock and still one set to failure?
Thanks Brian
This is part of a CNN article I just pulled
down a bit ago…thought it was kinda interesting…
In an article in this month’s Mayo Clinic Proccedings researchers looked at an emerging body of papers that point to the fact that even exercise can have diminishing returns.
The authors surveyed more than 50 different studies that followed athletes who chronically trained and participated in extreme endurance events, such as marathons, ultramarathons, Ironman triathlons, and long-distance bicycle races. The studies found that excessive training and competing can cause cardiovascular damage such as scarring and enlargement of the heart and blood vessels, as well as irregular heart beating.
The paper cited that veteran marathon runners and professional cyclists were five times more likely to have irregular heart beats.
Anyone who is interested in trying to understand the measuring of exercise response in the human body can try Youtubing the BBC’s “The Truth About Exercise”. It kind of made me scratch my head and go hmmm…
@Hugh
I’ve been caught in moderation twice…one last try.
Go to:
jamessteeleii(dot)blogspot(dot)com/2012/05/theres-no-such-thing-as-cardio(dot)html
replace (dot) with .
WOW
Nitro Leg Extension
Lying Hip Extension (w/ stability ball)
BW Squats
SAPD
Shrugs (w/ dumbbells)
Pushups (w/pushup handles)
*Repeat*
MAeX inspired Biceps Curls (w/ dumbbells on incline bench)
Plank
@Joe A
When you wrote “Repeat” did you mean that you did 2 sets for the leg extension, hip extension, squats, SAPD, Shrugs and Pushups?
Also, do you avoid a complete lockout for the leg extensions?
Thanks,
Marc
@Marc
Yep.
I do not avoid lockout. I am also not using significant resistance either. I still have some ‘weirdness’ in my left knee post surgery. I have been spending some time just practicing contracting my quad…and monitoring the way my knee reacts (acute issues and inflammatory response). I’m pretty deliberate with the movement and have not attempted to advance weight…more of a ROM exercise than anything else…the BW squat was my ‘real’ exercise.
Thanks for the explanation Joe and I hope your knee recovers.
I always like reading about your thought process. You are very analytical and follow logic rather than ideologies.
Marc
@Marc
Thanks…not sure about the knee. It has been 9+ months since the procedure and only felt ‘better’ for about a 3 month stretch. Having trouble eliminating the inflammation (albeit a small amount…but it is noticeable); it feels ‘thick’ for lack of a better word. Maybe the cyst has returned…I don’t care to find out, as I don’t plan to have the surgery again either way. The knee is what it is…I’m simply trying to figure out my limits as it relates to strengthening the quad (still atrophied b/c inflammation has hindered full contraction).
Anyway, I appreciate the compliment…but I will say ‘ideology’ can shelter you from time wasted being tossed to and fro following that which seems ‘logical’. I rather appreciate those who say, ‘this is what I do’ and endeavor to master it, advance it; fully realize the depths of its potential…right or wrong.
I respect that more than those who simply change direction with every new scent of ‘logic’s’ ass…
W.O.W ,thursday morning:
nautilus 2st legpress
45 degree legpress max.contraction
nautilus next.gen. seated legcurl
nautilus 2st neck flexion/extension
nautilus OME calves
Increased the resistance on the legpress and calves by about 3 kg.Normally I’m able to perform 2 partial reps (from mid position to extension) after my last almost impossible rep.Today I could barely hold the mid postion and the negative took over .A bit dizzy while walking to my next exercise.
Bodyfat is down again a bit .This is visible and my waist circumference is down to 79 cm .Strength stays the same or increases a bit.No hunger while staying in a 16 hour fast .
ad
@Joe A:
I read that you do goblet squats. Any tips on the performance? Cadence, high reps, etc. Since I don’t have access to a good leg press, I think this could be a good movement for me.
Thanks again,
Marc
@Marc
Good eye…I alternate between Leg Press, BW Squats and Goblet Squats as my ‘main’ lower body exercise for a given workout…they are performed in a very specific manner and for different reasons (which I’m not going to get into).
As for the Goblet Squats, I probably should not use that name for what I’m doing (but it is the best visual, in terms of the set-up). What I’m actually doing is probably better described as Standing Hip Drive w/ a dumbbell…I start in a position identical to the Goblet Squat (feet slightly wider than hips, toes slightly angled out, holding the dumbbell against my torso in front of me with both hands, elbows tucked in)…the actual movement is performed in a slow manner (couldn’t tell you the cadence), focusing on the specific movement pattern, concentrating on the target musculature (trying to squeeze the life out of its ‘fresh starting strength’).
Click on my name in this comment and it will take you directly to a YouTube video called “Mark Rippetoe: Fixing the Squat: Hip Drive”. This is the best way to show you what I’m attempting to do (albeit without a barbell on my back). I do not stand all the way up, I don’t lock out the knees and I pause at the bottom…I’m sure I look like an idiot leaning forward driving my ass up.
My only tips are to start without a dumbbell and practice the movement until you are proficient…then add weight.
Hugh, the article is published this month, go to the online Journal of
exercise Physiology. It should be the most recent article. Resistance Training to Momentary Muscular Failure
Improves Cardiovascular Fitness in Humans: A
Review of Acute Physiological Responses and
Chronic Physiological Adaptations
WOW:
Rack bench press (3/3/3)
Hammer leg press
Rack bench press
Weighted chin
Weighted dip
Hammer low row
Hammer leg press
Hammer calf press
Powertec press(on squat apparatus)
To Joe and Darrol: Thanks
WOW 9 Jun 2012 7am fasted state
Big 4
Hammer Incline Press 90Kg (198lbs) 32s
Hammer High Row 107.5 Kg (237lbs) 45s
Lumbar preexhaust on pulldown 68Kg (150kg) 42s
Lifefitness leg press started with 125Kg (275lbs) but was too heavy ( I guess the prexhaust works!) dropped down to 115Kg (253lbs) for 50seconds.
Secondary exercises
Assisted chest dips and chins until failure
Abs and trunk extension on swiss ball Congruent Bill Desimone style
Bodyweight goodmornings
Deadlift 2sets x 5reps 60Kg (130Lbs)
Squats 1set x 5reps 30Kg (66lbs)
Total Big 4 time: 3 minutes 43seconds
Total gym time: 25minutes
@Efthymois,
Just curious, how come your squats and deads are done so light? Based on your strength levels using machines(especially on the Life Fitness leg press, which I’ve used before-275 is pretty heavy on that thing), I would think you could use a bit more weight in these exercises (the squat (66lbs) and deads (130 lbs)). I’m not making any judgements here, I’m just curious. Do you have back issues? working on form/skill?
@Thomas
You’re correct, I am using light weights.
By the time I get to the squats and deadlifts most of the primemover muscles are weakened ( glutes, hamstrings, quadriceps). I am targeting the deeper muscles of the back and any synergistic muscles.
With a heavier weight I can feel that I’m straining the back muscles.
On a different day I will do squats and deadlifts in a fresh state and then I will use more weight but even then I will err on the safe side. I’m still perfecting technique.I’m no Doug Holland yet!
@Efthymios
Hmmm…I’m not so sure about “targeting the deeper muscles of the back” via placing a loaded bar on your shoulders and/or picking a barbell up from the floor AFTER weakening the superficial prime movers??
If the above routine is written in the order performed, you’ve effectively done low back, leg press, abs, low back again…THEN dead lift…and THEN barbell squat. I’m not a big fan of that set up…I think you are putting yourself at risk (regardless of the ‘light weights’ being used).
@Joe,
Thanks, I think you’re right. I guess I was adding the deadlifts and squats in because I like them as exercises, but I now realise that it’s better to just have a separate workout on a different day if I want to include those exercises.
Hi,
Today I want to remember Mike Mentzer, a man who played a important role in my life (general and exercise wise).June the 10th is his day of death and every year I enjoy my Mike Mentzer day .Why enjoy? You can read my 2 articles I wrote shortly after his death for mikementzer.com . I still think that way about him and over the years I have seen and read so many good articles (ideas ) about how to proceed with exercise by intelligent men all influenced by mike mentzer.
If you have time ,read the articles and comment.
Have a nice day,
ad
@All,
Sorry I’m late on posting. My internet connection was lost for the past few days, and I’m working a lot. I will get a WOW up soon.
I second Ad’s sentiments. Mike was an enormous influence on my life. I cannot believe he was younger than I am when he died. I will think of him often today.
Dr. Darden has been using the X-fore negative-accentuated equipment on guys wanting to build muscle with impressive results here:
http://drdarden.com/readTopic.do?id=623995&pageNo=5#bottom
The thing I notice most is how much the legs on these guys just blew up. Very impressive stuff!
chest press
compound row
leg curl
leg press
workout time 7:42.
I have just read “Body By Science” and I have some questions that I hope you may help me with : (my apologies for posting it here but I cannot find any email address to dr McGuff)
1. What actually happens at the cellular level when a muscle is fatigued to the point of not working ? Why does it stop ? Does it mean that at this stage the glycolysis of the glucose in cytoplasm is complete and there is no more glucose available to make the muscle work? Like a car : you run out of fuel – engine stops.
2. Can we than say that at the „engine stop” point the only available glucose would be from the glycogen stored in the liver ?
3. I was told that during hard exercises there is some cortisol expressed by the adrenal glands. You say the same (your interview with dr. Mercola) but .. I understand that you meant that cortisol is expressed only if the muscles had not enough rest and they are too early fatigued again. Would therefore be correct to assume that : IF the muscles have sufficient time to heal than once they are exposed to super-slow load, they fatigue again relatively quickly (say within 60 to 120 seconds) and in this case cortisol will NOT be expressed ?
4. It seems , that our goal would be to reach this third layer of the adrenal glands but quickly enough so they have no time to release cortisol, but also … once we activate this third level (much closer to the core as you figuratively say) the adrenal gland apart from the HGH they start releasing testosterone. This would mean that super-slow way of exercises would be a NATURAL way of increasing in a safe way the testosterone level. This in turn would probably lead to a better sexual function at least in men. Would this be correct ?
I have just began my super-slow exercise journey
Skyler,
In all of Darden’s studies the legs respond big time. I think actually getting these trainees to hit legs as hard as chest and bi’s actually is the driver of their overall growth.
George,
1. Research from Tim Noakes suggests that failure occurs largely because of a CNS governor that shuts us down. We can bypass this governor to some extent with practice, but never completely.
2. The governor probably kicks in before all muscular glycogen is gone. But HIT is the best way to empty that tank.
3. Nope. The exercise stimulus is always a stressor that triggers some cortisol. However, an appropriate acute inflammatory event can produce a long-term anti-inflammatory response.
4. Sort of. We want to bring about a powerful stimulus that maximally generates the response while minimizing cortisol and other inflammatory mediators. This is why all effort must be focused on rapid muscle fatigue or “emptying the tank”. BBS/HIT is the best way of achieving the stimulus without excessive or wasted work/stress.