W.O.W. 4/26/14- The Best $7.00 I Ever Spent

I woke up late Saturday after getting home around 2am from working a very busy evening shift.  I did the following workout for shoulders and arms.

MedX Overhead Press

Infimetric Rear Deltoid Fly

Infimetric Lateral Raise

Thick Bar Biceps Curl

Nautilus Plate Load Triceps (with SS retrofits)

Reverse EZ Bar Curl

Thick Bar Wrist Flexion

This was a very effective workout.  The infimetric shoulder work was incredible.  I am always amazed at how quickly and deeply I can inroad with infimetrics.  The same goes for timed static contraction.  With both of these methods I can achieve such a deep level of inroad that I cannot even move my infimetric device or keep in contact with my yoga blocks.  Infimetrics and TSC both seem to illustrate how much we might be able to “hide” during standard, dynamic load-based training.  With infimetrics and TSC I can only last about 45-60 seconds with a graded intent of 50%, 75% and then 100% effort.  With TSC this means each period at a given effort level lasts only 15-20 seconds.

With standard dynamic repetitions I have been using the graded rep intent method (25% on the 1st rep, 50% on 2nd, 75% on 3rd and 100% on all subsequent reps).  I have found that if I am vigilant against any sandbagging that I rarely make it beyond the fourth repetition. This results in a TUL of around 1:20-1:30, which is a fairly short TUL but still not 45-60 seconds.  I am not certain if this is a result of the opportunity to “hide” or sandbag, or if it is simply a difference in modality.  One thing is for certain, using my infimetric device that I constructed out of plumbing pipe from Lowe’s for about $7.00 has resulted in an almost infinite return on investment.  I will attach some photos below of my first 3 exercises in this week’s WOW.


That little device can be used for lateral raise, rear delt fly, chest fly, biceps and triceps and can inroad the targeted musculature to china in about a minute.

Post your WOW’s and your thoughts.

337 thoughts on “W.O.W. 4/26/14- The Best $7.00 I Ever Spent”

  1. This question / request is for Doug: Can you please upload a video of you using the seven dollar infimetrics bar for all the movements you mentioned? By the way, the word infimetrics or infimetric is nowhere in the Webster Dictionary.

    Thank you,

    Juan Mireles

  2. Workout

    Nautilus Nitro Plus Leg Press
    Nautilus 2nd Generation Pullover
    Magnum Pulldown
    Nautilus Nitro Mid Row
    Neck Extension

    Feel Great!!! Going to give my mother a big hug this evening. Do that if you can, this doesn’t last forever…enjoy it!

  3. Chris,

    When I was doing a more ‘proper’ form of BBS, it was with less than ideal equipment (free weights) at home, no trainer. Maybe my experience would have been different if I had been working out in a studio, like Ultimate Exercise.

    I now belong to a commercial gym with lots of machines, though no Nautilus or MedX, mostly old Hammer & Cybex stuff. Perhaps when my current experiment runs it’s course I’ll try slow machine training again.

  4. John,

    Post 27, Excellent posts and mirrors my experience. I think we r about the same age too.


  5. Brian,

    Per my recollection, felt fine for the first couple of days. Had delayed onset ROBAT on about 3rd day. However, water is muddied by the fact of the demands of the weekend (lots of lecturing and sideline talking/advice) followed by travel, and making up for time off with lots of ER shifts.


    I will try to do that. I am making a commitment to learn how to get up more video content for BBS and my new website (details to come).

  6. After 9 days recovery I did the following all on Nautilus with Dr. Dardens’ 30-30-30 protocol

    leg press
    overhead press
    leg extension
    pec dek

    I am beginning to believe this 30-30-30 protocol may be the perfect combination of super slow with EXTRA intensity, going beyond positive failure in the final 30 seconds.

    I would never have the confidence to work this hard if I did not have the ability to extend my recovery days out to 9 days or more.

  7. Hi Chris,

    I understand the importance of “variation” in your workouts but how much variation is required.

    I know on the BBS website people have A, B, C routines. I regularly change the order of my exercises sometimes I have to do this due to equipment useage by other trainees. Doug usually post different WOW, this week using infimetrics.

    What I try and keep constant is the inroad process for each exercise that I do regardless of how many sets, reps, more volume – less volume.

    Than you could ask the question did the HVT lifters make the gains because of extended recovery times. I know a lot of HVT lifters that train extremely hard with high levels of intensity.

  8. Wait, a leg press and leg extension in the same workout, let alone the same month? That would be instant … oh never mind.

    VIDEO of Band resisted RDL – click my name.
    Finally put up a video of me using a band to add tension to the “top” of an RDL. Thoughts?

  9. Bryce

    I fear you will destroy your knees one day doing band assisted RDL

    On the positive movement you knees looked very unstable due to multi opposing forces upon them, I would carefully consider doing these activity.


  10. Bryce,

    That looked like more of a pain in the butt (yuk,yuk) than it was worth. I doubt that band ads anything too significant to the exercise, and it did look like your knees were a bit more wobbly (although I doubt you would “destroy” them this way, but who knows).

    You may, however, be able to write a new book entitled “Band Way to a Better Butt”. Even though this new method doesn’t really deliver superior results, you could say that it does and people will actually think it’s working great. It seems many fitness/training fads are started this way. Cha-Ching!

  11. Bryce,

    Not quite what I expected. Doesn’t look like the hip thrust at the end adds that much, though obviously hard to judge from a video.

    Maybe you should be more direct and add a second exercise – banded/weighted hip thrust – as per Bret Contreras:

    youtu dot be/WmhODlE4vI8

  12. Bryce, I know what you are getting at, but the leg ext. is therapy for my left knee and I find I must do leg press every workout to avoid DOMS.

    For those of you who do not know, DOMS stands for delayed onset muscle soreness. While on the subject of DOMS, it is interesting to note that Dr. Ellington Darden recommends that trainees not take ibuprofen or other anti inflamatory pain meds. He contends they interfere with the muscle healing process.

  13. Bryce, You asked for comments on the video. Get to a good Nautilus or Medex gym and start with superslow, BBS Big 5. That deadlift was how I hurt my left knee.

  14. Thomas,

    That’s not a bad marketing plan there.

    Just have to make sure that you address the very important issue of systemic recovery! 😉

  15. MWT,
    nautilus nextgeneration shoulderpress
    OME shruggs
    side lat./rear delt.lat.
    Humerus exorotation
    OME calves, 1minut rest ,set 2

    Increased the resistance on:
    shoulderpress + 5 kg
    shruggs + 5 kg
    calves + 6 kg

    Same, perfect in my opinion,execution with only calves 1 rep short.That’s why I did anpther set(well ,only 2 reps).
    Got the same reps with the shoulderpress and after the crawling slow 5th repm I did 2 upperrange partials with only being possible to slow the negative a bit after that.
    Very good start of the day.

  16. SS Push Ups
    Curl Machine
    Seated Overhead Press Machine
    Seated Row
    BW Squats (10/5/10)

  17. Jay, would that I could!

    ALL: click my name here for a vid of band-assisted ring flyes – setup could be the same for pushups.

    Thomas, on the RDL, at that length the band is adding about 50-75lbs at the bottom and 80-120 lbs of force directly back through my hips. You could walk it out further and get 150lbs at the top, so it’s not insignificant.

    I picked a very light weight here (215lbs) just to experiment with it, and was pleasantly surprised at the effort I had to apply to it. Nothing maximal, but it felt good. It seems to be consistent with the HIT philosophy that if you can achieve equal fatigue with a lower (read: safer) load, that’s a good thing, right? Also, I think with only a few more attemps, I could quiet down any knee wobbling that you saw.

    At the top I was contracting my glutes with moderate intensity just to remain “locked out,” though this may not be apparent. Even though this was NTF/submaximal, it was MUCH more demanding than simply RDL’ing 215.

    Another thing is that, since you have to lean into the band, the resulting change in the center of gravity necessitates pulling back hard on the bar to keep it flush with the shins. The result is a hard contraction of the lats akin to a straight arm pull down.

    SO, for what it’s worth, if you don’t want to spend 45 dollars for an extra pair of 45lb plates, you could spend $30 dollars for this band, and get a lot of use out of it for this and other things (pushups being the best).

    I still enjoy the KB swings, which cause the most intense pump in my glutes that I have yet felt. And if that ain’t a softball, I don’t know what is.

  18. Bryce

    I have shoulder issues as described previously, Sorry but I found myself almost feeling twinges as I watched you perform the flyes……

  19. Brian,

    Understandable. The band had basically my entire weight at the bottom. If I had let go of the rings it would have held me there. It’s a really strong band.

    So at the bottom I was supporting single digit poundages, and as I moved to a more mechanically advantageous position, I was supporting most of my weight.

    It looked scarier than it felt. It actually felt pretty good!

  20. @John K,

    Band + barbell = at least 21 days recovery. But since you can’t make money that way, we’ll recommend doing it every other day. Cha-Ching!

  21. @Bryce

    RE: flyes

    Inspect that band closely before each use. I’ve seen too many of them fail (develop a small tear from a shoe or anchor point…then it snaps under load).

    Also, maybe consider something underneath your torso that could serve as a consistent endpoint, as well as a place to ‘set down’ if you fail at the bottom.

    RE: RDL

    I actually like this set up for various reasons (though I would never set a client up like that). I like that it encourages the hips to move back as the bar descends. Many people focus on the vertical movement of the bar and not the horizontal movement of the hips (i.e., they suck at hip-hinging). The band would seem to encourage that aspect of the exercise.

    I disagree with this statement: “…It seems to be consistent with the HIT philosophy that if you can achieve equal fatigue with a lower (read: safer) load…”

    While the load on the bar may be less, as you explained previously, there is much tension on the band. The load on your body may, in fact, be higher than if you added 2 more plates to the bar. Also, “load” is but one factor…more importantly is a correct movement pattern that is loaded correctly. If the line of force is wrong, or if the load does not align well with function of the involved musculature, it isn’t necessarily safer, even if a lower weight is used.

    Anyway, not trying to be too critical…I’m all for making the most out of what is available. I always appreciate the ‘work-arounds’ for the individual (even if I see limited application in terms of subjecting clients to the ‘work-arounds’).

    Thanks for sharing the videos.

  22. Thomas,

    Yes every other day would be much more profitable.

    Perhaps Doug would agree to call it “The McGuff Band-Barbell-Better-Butt Protocol”.

    Could be the next big thing in fitness 😉

  23. John K, Thomas,

    I personnaly swear by the “McGuff 4B protocol” done daily. <>

    Joe A,

    All good points. I hadn’t considered a catastrophic failure of the band, which would be catastrophic for my shoulders too. Thanks for pointing that out! A foam block would be a great way to hedge against such a failure. However, this was really just an experiment, and I don’t plan on doing these as a part of my training in the future.

    Regarding the RDL, I agree re: patterning:
    “Squat” = hips track up and down.
    “hinge” = hips track forward and back.
    A conventional deadlift is a combination, but the RDL and kettlebell swing are definitely hinges.

    I may work the RDL with bands in here and there, but I wouldn’t ever recommend it to anyone. In these self-experimental, garage gym waters, there indeed be monsters.

    Regarding the safety of the movement (if it is safe), I should have narrowed that comment to spinal loading. I think it’s possible that, if this allows me to train my posterior chain as effectively as a heavier RDL, while involving less axial loading of the spine, it be safer. Can’t say for certain.

    As to the lift being safer in general just because there is less weight involved, you are surely correct. A lighter weight used for single leg RDL’s would not, in my opinion, be safer.

    (Confession, I experimented with single leg band resisted RDLs. I can attest that they did not feel even remotely safe, unlike their bilateral counterpart).

  24. I didn’t realize text between gets deleted. I meant to include “No such protocol exists, and this joke has not been authorized by Doug McGuff, M.D., or his affiliates.”

    I wonder if bolding text works ?

  25. “No such protocol exists, and this joke has not been authorized by Doug McGuff, M.D., or his affiliates.””

    I second that. Just having fun. I’m sure Dr. McGuff wouldn’t appreciate having his name attached to this and then have someone take it seriously (you never know).

    Joke over.

  26. Steven Turner- post 2

    Wow- what a question.- “Variation how much”

    A book in itself.

    For me truthfully i have no idea, so ill have to opt for the old “its individual” cop out.

    If its required over the longhaul in the context of saying healthy and or body composition improvements i would say yes. As i said before we adapt fast, a survival mechanism, iand if you keep giving it the same stimili the same way, one could argue the body goes- “oh this again, got that covered”.
    I’m not necessarily talking dramatic changes, but more akin to the way Doug pushes frequency out, then pulls it in, and through necesity sometimes hits different Gyms.
    What difference subtle variety would have over a training lifetime i have no idea.

    In regards to your HVT question, i would say any gains from going HIT are due to recovery, likewise gains for HITTERS going HVT is more stimuls based.

  27. Thomas,

    Re: #21

    I think you are right. Just a little fun is all.


    Re: #19

    Mike Mentzer definitely would NOT approve of you doing this daily…

  28. @Bryce

    “Regarding the safety of the movement (if it is safe), I should have narrowed that comment to spinal loading. I think it’s possible that, if this allows me to train my posterior chain as effectively as a heavier RDL, while involving less axial loading of the spine, it be safer.”

    Possibly. Although axial load of the spine is one concern…the tensegrity model (at least my understanding of it) would suggest that it is not the only concern, as tension anywhere can effect everywhere, to a degree. The importance of beginning with correct movement patterns must be stressed, i.e. end up loading the wrong pattern with less weight thinking it is safer…can’t rob Peter to pay Paul.

    Anyway, I’m not suggesting that anything is wrong with the RDL the way you loaded it, I was only speaking, generally, to the statement about less load making it safer. I don’t necessarily agree, if it is even a lessened load in the band RDL example, and regardless of how the body is being loaded (axial or otherwise).

  29. Hi Chris,

    Thanks for your reply I agree not sure of “how much variation” at present I don’t have a set variation of routines (if that makes sense). I was not going to mention “frequency” but I do change the days I train per week. My “frequent” workout days are four and three.

    I am not sure if this makes sense but a question what is the difference between “infrequent” and “recovery”?

    Arthur Jones said that if maximum intensity is involved in every workout, then workouts must be brief and infrequent.

  30. What about the kind of variation that a Ellington Darden introduced in his book, The New High Intensity Training, where he suggested that instead of simply extending the recovery interval, you insert a not-to-failure workout (e.g., light day) between regular to failure workouts as a better way to facilitate recovery while avoiding de-conditioning?

    This is a very simple kind of periodization, something that conventional (non-HIT) strength coaches use with (apparently) a lot of success. Darden’s suggestion doesn’t seem to have gotten much traction. Is that because it doesn’t have much benefit, or because most are so steeped in the train to failure mentality that they can’t conceive of doing anything else?

  31. Dr.Darden 30/30/30 BW 190lbs

    Negative chin bw :45 when I hit 60 seconds I with either add weight or try a 30/30/30 chin

    Dips bw 20/20/20 next workout im going to shoot for 30/30/30

    Hammer Leg Press 30/30/30
    Nautilus Pullover 30/30/30
    Dip Machine 30/30/30
    BB Curl 20/20/20
    Low Back 30/15/15
    TSC Neck and Shoulder

    Total time 15:49

  32. Im wanting to cut down on my total time.

    I train in my basement. Its to low for a chin bar. The only other place in my house to do chins is in my attic.

    Thats an extra three stories. So I start in my attic. After my set I walk briskly to my basement. My HR is already on the rise by the time I get to the basement from the stairs, Thats a good thing so the extra time does not bother me too much. But I still would like to cut it down.

  33. Craig,

    I think Darden’s NTF suggestion has merit. As one advances, the NTF workouts might outnumber the workouts to failure, if one were to remain at a fixed frequency such as twice per week.

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