W.O.W. 4/19/14-Myokines Even Keep Your Skin Young

My most recent workout was done on a mini-vacation to Myrtle Beach.  I was due for Chest/Back so I did the Following:

Dumbbell Row, Dumbbell Flat Bech Press, Pulldown (technogym with motion similar to old Nautilus Rotary Latissimus machine), Dumbbell Incline Press, Dumbbell Deadlift.  This was a great workout.  Left me quite sore, but not systemically drained.

Today Wendy did her workout at UE:  MedX Chest Press, SS Systems Pulldown, MedX Overhead Press, MedX Leg Press, TSC hip adduction/abduction, TSC neck flexion/extension.

BBS follower Ricardo sent the following NY Times article on myokines and how they keep your skin looking young.  While not specific to strength training, the article is specific to IL-15 which has been shown to be released with strength exercise.  The link to the article is below for your perusal.


Post your WOW’s and your thoughts.

150 thoughts on “W.O.W. 4/19/14-Myokines Even Keep Your Skin Young”

  1. Jon,

    At this point in my life I actually feel I have put the aging process on hold. I just don’t feel any decline. My strength is the highest it’s ever been and my energy levels are excellent.
    We were out with 4 other couples our age the other night…unfortunately that makes me feel even better about myself.
    I keep reflecting on Doug’s article “Fountain of Youth”…if you haven’t read it, take the time.


  2. “Big, Bigger, Badass muscles” ?

    How do we quantify this, others opinions? my physique vs your physique? big for what?

    In terms of how my physique has grown over the 46 years my muscles are huge in context of my known understandings of me but Mr bouncer at the pub over the road may think i am a skinny lean guy, inside he may actually crave my well balanced proportions and leanness against his potbelly bulk and tree trunk neck, a bodybuilder on stage would wipe the floor of me but secretly he may wish he had the detail of my back muscles.

    Girl walks into room and boom! out pops our scared little chests in the hope of fending off the male competition, little boys back down from the big boys but then cool charm, politeness and a cool sense of humour wins the pretty girl over causing the muscleman to rage and want to beat him up, oh yes, he is disappointed his “big muscles” did not win the day and alas he has nowhere else to go with this.

    I am not being disparaging of guys with excellent physiques, in fact it fascinates me how different both male and female physiques can so differ but I think if one obsesses with size against another, how many reps or how much weight he lifts over another, something has gone to pot with Mr Amygdala and it is feverishly hijacking and overriding all rational fortitude. If you build your body out of personal fulfillment and achievement focused on your health and strength to live a full active life and get huge, I tip my hat to you you genetic lotto ticket and applaud your success, but if you do it purely to be better than others, intimidate people, act aggressively and push your way through the bar to get the girl, i will allow you your moment but equally feel sorry you have chosen a path that in the end leads nowhere.


  3. @ Pete

    I can literally see every muscle fiber in your back…well maybe all but a few obscure ones.

    Excellent post…put the ego aside and live an honest, striving to be the best you can be life, right? Be passionate about being passionate without trying to jump in front and compare oneself to the other guy. It is not a competition against others, but a competition against yourself. That is how I see it.

  4. @ Pete

    Black Swan Avoidance Tip #12 (I think, maybe 13)

    Be kind to others and be a good guy. That one goes a LONGGG way.

  5. Bryce, It is that simple, a big 3 or big 5, once every 7 to 10 days is the ultimate training protocol. I did not write BBS, Doug and John did. Why not bitch at them?

  6. I like a big 6 done once every 6 days. It works way better and is easier to remember.


    Nautilus pullover
    Hammer leg press
    BB curl
    Lying tri ext
    Powertec close grip bench press
    BB squat
    Push up

  7. @ Jon post #47

    I like most hammer strength pieces. They are frictionless, safe, track the movement correctly and because they are plate loaded, give you that free weight workout feel of loading plates… The latter is also a downside since you need to load/unload plates which makes rush factor training tough. To get around this I train at 5 AM when no one is around.

    My gym also has a full line of nautilus nitro which I like very much as well. I am cycling the hammer strength in for a change of pace and also because I can be near the chin station. For me rush factor is a key factor… right behind form and intensity.


  8. Pete,

    Post # 2

    Cool part about getting old…you can keep the bridge at the same height cause the water drops beneath it. You’ll look better every day (next to your peers anyway).


  9. Thomas, I do appreciate your humor, Have you ever tried a split squat while holding one db, it is a tremendously great alternative to bb squats as seen in Bill DeSimones’ videos and book? It gets the weight off your spine and allows the trainee to go to full MMF and beyond if you drop the weight at MMF and do an extra rep at BW.

  10. @ Ed

    You are right. I know what you are typing. Yesterday I had he new student guess my age was 35. That would sound ridiculous (which it is), except, it has happened before. The Fountain of Youth is a very good essay on the topic. If I could get the diet down I would be scary. 😉

    @ Brian

    >>>Be passionate about being passionate without trying to jump in front and compare oneself to the other guy. It is not a competition against others, but a competition against yourself. That is how I see it<<<

    That is spot on, as well as the following post concerning Black Swans. Of all the essays I have read, or presentations I have watched on Youtube, that was my favorite. If I am not mistaken, Dr. McGuff quotes, Sam Harris, (paraphrase) just be nice to others, some day we’ll all be gone. Ultimately it does pay off, although, in some short term situations it does not seem like it.

    Thank again, Eric, for your post concerning your workout tools. I like the Nitro, would prefer the MedX, but have used Hammer Strength about five years ago for a workout or two, if I remember correctly, I liked it.


  11. Jay,

    I’m glad you liked the joke. All in good fun I hope.

    I’ve tried split squats in the past. As far as keeping load off the spine, I like the hip belt squat and the regular body weight squat after pre exhaustion with something like a wall sit or a leg press (when I do squats, I always do leg presses first in the routine and rarely go over 200 lbs anymore). In fact, at least for the masses, I’m becoming more and more convinced that machine training and body weight training is the safest way to go.

    I do appreciate the spinal loading issue btw. I won’t let let my son (16 y.o.), who is 6’2″ and with a light bone structure, do squats or deadlifts. He’s just not built right for those lifts and already hurt his back once trying a TBDL. For him, because he is concentrating on strength and size, the inevitable end point of doing those exercises is injury I’m afraid (especially if he’s doing them unattended).

  12. Clicking on my name will bring you to my latest workout video. Horsing around adding music and as per request from Greg Roseman it is Siee See rider. Although he wanted Elvis and I have Guy Davis version. Based on comments above pertaining to old age, and my own age 55, maybe a more appropriate version. Sorry about bad camera angle during last set.

    After reading latest Darden book, trying cold water plunge after workout and also looking at his recommendations and that of Jim Flanagan concerning working out every 10 days, I’m trying some changes. Weekends work best for me so I’m sticking with 7 days but I was cycling between an A and B workout with 6 and 7 exercises respectively, so I’m cutting down to 4 but keeping the same exercises essentially splitting the same exercises into A, B and C workouts although because of the odd number this will result in a cycling where each exercise will have a turn at being first, second, third and so on, in the order, and also this will result in every third workout having no legs press as that was part of both workouts. I did the math and that is about equivalent reduction in volume of changing to 10 days in terms of total exercise. With my age, playing hockey once a week and currently working on caloric deficits, I’m thinking this is likely a good idea. Incidentally I play guitar too and I have my girl for over 20 years but she keeps telling me to turn it down!

  13. Richard Chartrand,
    I built myself an attic studio,complete with duct work for air/heat.Carpet on the floor,foam on the walls.Amy hears nothing.I’ve recently replicated Neil’s tone with the aid of a Russian Big Muff.But my orange Danelectro one pick-up Pro gives me a tone of my own.My son is searching for a drummer who can mesh with my crazy four-hrs-night sleep schedule so I can record some low tone Dick Dale/Mike Ness/Johnny Ramone psycho-surf music.
    Sorry to go off topic.WOW tomorrow…

  14. WOW
    10 days since last weight workout. Did a bike ride mid week with some VO2 Max intervals
    Pullups to failure 9
    Walk around for 2 min
    Pullups to failure 2
    Squats 165 x 12, 180 x 10, 140 x 20
    Leg Press 450 x 8 then TSC
    Leg Extensions 120x 8te
    Seated Hammer Chest Press 140 lbs
    Seated Chest Fly 120 lbs
    Seated Row 2 sets
    Seated Hammer Overhead Press
    Pullups to failure 5
    Weight 147

  15. Well after recent discussion here with s couple of you, I am realising my own recovery abilities.

    I trained using Greg Andersons deadlift protocol last Tuesday (of this week). I had led a training session for one of my rugby teams and had run around a bit so with tired legs and a tight back I thought I would ease myself in and just perform the rest pause with close grip bench and close grip chins.

    I performed both movement the same way. Each rep of 5/5 cadence and a 10 second pause between reps. In both movements I hit 10 reps and terminated the sets even though failure had not been reached (the original protocol called for 7 reps, but I knew I wasn’t not going to hit failure with anything short of 10 reps).

    I felt great and off I went to eat and rest. The next day I was wiped. I talked on here with a couple of you and received some great information (throughout which I explained my experience with BBS and even though I had gained a lot of strength I had actually lost size even with maintaining a diet that had been suitable for my previous high volume training).

    Thursday came around and I led another session, with no quite as much running around. I then accompanied a friend to the gym and assisted them through a circuit session they were doing, to work out some stiffness and through pure stupidity I joined in and felt great. I repeated this with different movements this morning (it took about 10 minutes and was using v light weights).

    I am thinking that I have been fighting the whole system of inroad and recovery and even though I feel fine almost all over. My right hip flexor is v tight and my right knee is aching something rotten.

    This could be more to do with the running during rugby training than anything to do with weights and inadequate recovery OR ….?!

    I plan to rest until Tuesday/Wednesday before a session will be attempted.


  16. Ad,

    I really cannot help to much with your Mom for a few reasons.

    First, it is not really possible to make a medical assessment over the internet or phone.

    By what you say, she has significant medical problems, and is thus in the belly of the beast. Unfortunately, given her degree of disease, it is probably the right place for her to be.

    While I am not a big fan of statins, there are situations where they can be appropriate. The values you give on her labs are in european units that make for very different numbers, so I have no way of interpreting.

    I wouldn’t worry too much about trying to guide her health, but would focus instead on enjoying your time with her.

  17. WOW … not yet perhaps next Saturday

    @Richard … great expectations on recovery. Recovery/Rest/Healing are clearly the number one concern with us ultra-advanced trainees (students). Of course, with extreme poundages we must maintain safety for our joints (aka no movement). Of course (part 2), with extreme poundages we must avoid mass systemic overload and focus on a few muscles for that week (or two).

    @JayRhine, my fellow erudite salutorian, you have made it out of the funhouse known as resitance bloviating! Good to see this blog casts less shadows on the inner cave …
    Got Growth?



  18. Grant D., Great to hear from you, it has been a while. You asked, “Got growth?”. Damn right, after I added extra rest days beyond 7 I reached my goal of the whole weight stack in the Nitro leg press about a month ago. Now my pant legs are tight and all my sport coats are too small.

    Have you tried Dr. Dardens’ new 30-30-30 protocol, very easy on the joints, and goes beyond positive failure in the final 30 seconds negative? I am only doing this once or twice a month, journaling everything to make sure I am getting stronger. IMO This protocol is not for those who rest only 7 days or less.

    I was rereading BBS Q & A, I came across an example of the need for extending recovery. One of Dougs’ coworkers did his best strength gains with 12 days rest.

    Jay, student and defender of BBS

  19. Doug Holland,

    Sounds like cool studio set up. Actually was just kidding about my wife telling me to turn it down as I usually don’t play that loud but I could say I’m more impressed with my playing than she is. I have a set up in my basement that is away from main space.


  20. Amy’s WOW:

    Nautilus power plus row
    Nautilus incline press
    Nautilus hip add
    Nautilus hip abd
    Nautilus torso/arm
    Nautilus overhead press
    Nautilus leg ext

    And later,chin ups in the backyard under the tree house.

  21. Doug Holland,

    Sounds like cool studio set up. Actually was just kidding about my wife telling me to turn it down as I usually don’t play that loud but I could say I’m more impressed with my playing than she is. I have a set up in my basement that is away from main space.

    Google quilter amps for great surf sound particularly new steelaire model.

    Sorry for guitar talk.

  22. Doug Holland,

    Sounds like cool studio set up. Actually was just kidding about my wife telling me to turn it down as I usually don’t play that loud but I could say I’m more impressed with my playing than she is. I have a set up in my basement that is away from main space.

    Google quilter amps for great surf sound particularly new steelaire model.

    Sorry for guitar talk.

  23. Today was supposed to be a deadlift day,but I had an aching twinge in my trapezius from wrestling with the dogs on Friday.I was going to cancel,but Amy said,”Oh,don’t be a wuss! Just lower the weight and do one of your freaky high rep sets.”


    Deadlift: 302lbs x 23

  24. “One of Dougs’ coworkers did his best strength gains with 12 days rest.”


    Just always remember, this is like Outback Steakhouse “No rules, just right”
    We all need to seek our own levels…what works for each individual.
    I’m pleased you’ve found what works for you.


  25. @ Doug

    Darn It Yoda!

    Double body-weight 23 times at 53? That would be like me doing 540 X 23…not in this lifetime!

  26. @ Grant D

    Getting ‘enough’ rest has always been a problem. I like to exercise but I also have shifted prioritise and prefer time with the family.

    I need something easier on the joints after the years of abuse on the rugby pitch. I like the Greg Anderson protocol I really do, but is rest pause singles the way to go if joint health is a concern??!!


  27. Ed Garbe,

    Can we agree it should be our training journals that show us when we have stopped getting stronger it is time to reduce volume and/or add extra recovery days?

    I believe many would be shocked if they did a little experimenting.

    I did not plan on starting this debate with you again, but you responded to my post to Grant, one the few who agrees with me on extended recovery.

  28. Jay,

    We can agree on almost anything that works for the individual…journals, levels of fatigue, feelings of discomfort, sense of inroading, and just plain scheduling based on time available.
    And there is certainly no debate here. Debate is when two people have differing views of what should or shouldn’t be and are fixed in opinion. Just the opposite, I encourage all to be open to change, avoid rules, caution literal interpretations, and work to the spirit of the law as opposed to the letter of the law.
    Every person on this blog, and other folks using this protocol responds differently as to recovery. Seven days is a good guideline and appears to work for most for sufficient recovery. Based on dose/response it has worked well for our clients at UE for the past 17+ years.
    They’ve achieved high levels of strength, but more important, have continued to maintain it with virtually no regression from any of them…some for 10-12 years.
    That’s the most impressive anomaly that I see in this entire protocol! No regression! They’re just as strong today as they were 12 years ago.

    You want to experiment? Knock yourself out my man! We all enjoy reading about individual experiences…and I’m the last guy here to debate the results.

    Have a great day sir!


  29. Chest Press
    Seated Row
    Hammer Leg Press
    Rev Wrist Curls
    Wrist Curls
    Side Lateral Machine

  30. compound row (2 reps, 60 seconds), chest press (2 reps, 65 seconds), low back (6 reps 180 seconds), front grip pulldown (2 reps 68 seconds) shoulder press ( 2 reps 63 seconds), leg press (3 reps 75 seconds) workout time 14:00 minutes

  31. Jay,

    I’m not sure that I was “bitch”ing, but to answer your question, my comments weren’t directd at Doug and John because they aren’t holding up a big 3/5 done every 7-10 days as the final word on the matter, where as you are. Look at Doug’s own training – it often differs widely from such a simple approach, incorporating splits, etc.

    I was simply suggesting that the many people on this blog whom you criticize may be doing exactly what you suggest: keeping a training journal and altering their training based on what they know about themselves. You quipped that folks could benefit from such a journal, but assume that everyone would come to the same conclusions about their own training that you have.

    I also enjoy the irony that you experiment with the 30-30-30 protocol, even though this is different from the 10/10 BBS protocol. Why is it ok for you to step outside the kiddy pool, when everyone else must dogmatically adhere?

    This infighting is silly Jay. You rightfully recommend self-experimentation and a training journal. Stay consistent and be ok with it when folk’s observations of their training then lead them off on different tangents from the original BBS template. Emphasis ‘template,’ it’s a way to look at training, not a command etched in stone.

    Suffice to say that I personally prefer a big 4.5 done every 8.3 days.

  32. WOW,
    OME calves
    nautilus next generation seated legcurl
    nautilus next generation legextension
    OME squat
    nautilus 2st neck ext./flex.
    nautilus 2st rotary
    I increased the weight on the calves and legextension by 20 pounds. No difference in reps ,and I’m sure that the form was as good as always.Will do this also in upcomimg workouts. Keep at this weights and then do the same a few workouts later again.No micro loading in the near future.

    @ Doug,
    Thanks for reading about my mother and answering.
    Thanks for your comment,great you liked it.
    Mike mentzer had a great influence on me (and many others here).
    Talked about him with Roger Schwab at the fibo recently.Gives a good perspective .

  33. 4/26/14

    5 minute walk
    Foam roll for quads
    Dumbbell shrugs
    Dumbbell bicep curl (standing, palm up)
    Dumbbell side raises
    ARX belt squat dynamic-regular x 5 + 20 sec hold at the top of last rep
    Congruent heel raises l/r
    5 minute walk


    Nitro chest press
    Nitro rear delt
    Nitro leg press
    Nitro hip ab
    Nitro hip ad

    Going to do an ARX pulldown + tricep press today or tomorrow as well.

  34. Training today

    REPS – Upper Body

    Standing militaries 2 x 30/15 supersetted with medium width parallel grip pds – 2 x 20, 15
    immediately to –
    db laterals 2 x 15, 12 supersetted with barbell shrugs – 2 x 15
    immediately to –
    ezc – 2 x 15, 10 supersetted with pressdowns – 2 x 20,
    immediately to
    reverse ezc – 2 x 12, supersetted with behind the back wrists curls – 2 x 12.

    Pumped to Hell and back again, typing is hard – lol

  35. Bryce, I was referring to the book BBS, as it was written, and not the current protocol of a split routine that Dr. McGuff is doing. I believe systemic recovery can not happen with a 5 day split. Again, most people ignore systemic recovery.

    Second, many do not keep a training journal. All you have do do is watch their videos, no record keeping.

    Third, 30-30-30 is within the context of BBS and is actually more intense, going beyond positive failure in the final 30 seconds of negative phase. Again, not for those unwilling to allow for sufficient recovery.

    If you respond I would like to know if you are a personal trainer.

    Jay, student and defender of BBS

  36. Bryce,

    Re: post # 42

    I suggest you let it go. In fact, I suggest we all let it go in this situation…there is no gain.

    Continue your excellent contributions that are of value to everyone.



  37. WOW #1

    DB Biceps (MAeX style)
    Pec Fly (cable crossover)
    Calf Exercise
    Seated Leg Curl
    Leg Extension

  38. Hi

    Sometimes the best pre-planned programs go out the window I may have pre-planned a set sequence of exercises. But most would know what happens in a commercial gym someone else is on the next machine you want to use. I am forced to make changes to my planned routine whilst on the run.

    But the inroad process of each exercise doesn’t change. I focus on the process more so than the end results.

    From what I have seen of many personal trainers in commercial fitness centres I don’t think I would be referencing some PT’s as authority figures.

  39. Steven,

    “From what I have seen of many personal trainers in commercial fitness centres I don’t think I would be referencing some PT’s as authority figures.”

    Unfortunately being certified as a PT is a real moving easily attainable target. My first cert was a Fri-Sat-Sunday with a test on Sunday PM.
    I walked away with a certificate from AFAA. I was a PT folks.
    When I came to UE and went through the SS cert, I started at UE on Sept 1 and took my testing in December. It was a full day working exam with a Master SS trainer.
    Regarding the training, besides the Ken Hutchin’s coursework which was the standard coursework, Doug (and Wendy) worked with me the whole two months almost non-stop to make sure I had what it takes.
    So to be called a “PT” for the record…well, it’s very achievable.
    Got a laptop??
    That’s not to say though there are not some excellent programs out there that really do it right. Unfortunately they seem to be all grouped together under the umbrella of “PT”…the good, the bad, and the ugly.

    All IMO


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