Gaining Muscle and Losing Fat (2015)

[Frederick Foresight]

Conclusion
"Low-load training can be an effective method to increase muscle hypertrophy of the extremities in well-trained men", Schoenfeld concluded. "The gains in muscle size from low-load training were equal to that achieved with training in a repetition range normally recommended for maximizing muscle hypertrophy."

"On the other hand, if maximizing strength gains is of primary importance, then heavier loading should be employed at the exclusion of lower load training."

Source: http://www.ncbi.nlm.nih.gov/pubmed/25853914

I recall reading an article written by Clarence Bass citing Ralph Carpinelli's "size principle" which essentially concludes that results are more a function of effort than the amount of weight used:

http://www.cbass.com/Carpinelli.htm

For reasons explained in the article, they conclude that a rep range in the 6-20 area is probably "best."

P.S. I'm glad you have a workout workaround while your gym is in a jam.

 

[Frederick Foresight]

...You can always tell the contractors to let you carry the heavy stuff in for a little extra training. Especially the drywall!

And thus the functional workout is born.

 

[Baron]

Do you know what caused the water line break (was it a fire sprinkler system)?

Behind most toilets is a water supply valve that you can turn on and off. That valve is connected to the toilet tank by a metal tube or plastic hose. Well, that tube cracked in the middle of the night and started spraying water across the bathroom onto the door on the opposite side. The water ran down the door and found a pretty efficient path through the sub floor and down to the room directly below downstairs, which was my home gym.

 

[volente_00]

Was the supply line braided like this ?


https://www.plumbingsupply.com/braidedstainlessflexes.html#toilet

 

[Baron]

No, it was solid. Mandrel bent.

 

[fhl]

Scientists have synthesized a new
compound that ‘mimics’ exercise.
Could a workout pill be far behind?


Squat pill. Cool.

 

[Frederick Foresight]

Have any of you guys heard of the Big Five exercise routine? This is not to be confused with the popular 5x5 workout. It involves only one set to failure of 5 different compound exercises -- once a week. That's a bit too much of a paradigm shift for me given my workout roots stemming from the '70s, but I'm curious to know if anyone here heard of it or possibly even tried it?

http://conditioningresearch.blogspot.ca/2009/03/interview-with-doug-mcguff.html

http://www.amazon.com/Body-Science-...p/0071597174/ref=cm_cr_pr_product_top?ie=UTF8

Despite my initial skepticism, I'm ordering the book. Just to be on the safe side.

For what it's worth, it seems that Nassim Nicholas Taleb is a fan of the book:

http://www.amazon.com/review/R3Q74GKUPNSVNB

http://www.goodreads.com/list/show/72773.Nassim_Taleb_Book_Recommendations

 

[Frederick Foresight]

Squat pill. Cool.

 

[Baron]

I've done the once-per-week workouts before and when those sets are done the way they are supposed to be done...they are are absolutely punishing. Each set is done super slow, and must be done to failure on both the positive and negative of the movement. You must have a spotter on every movement to guide you through the two phases of failure. One set of squats done correctly will make you want to vomit.

In short, I can't stand that way of training for the following reasons.

• The workout is too difficult, so virtually nobody will stay consistent with it.
• Since it's only once per week, it doesn't build a daily routine.
• Excessive soreness.
• Requires an experienced spotter on every movement.
  
• The high intensity required will cause a very quick plateau.

 

[Frederick Foresight]

Although I don't use any momentum during a set, the idea of super slow doesn't appeal to me. But I do like to go full out to failure using good form. Perhaps I should just hold the tension for a bit longer at the end of a set rather than doing an extended set of each exercise, where I rest for about 10-15 seconds after failure and then do a few more reps.

Also, I can't bring myself to work each muscle group just once a week. However, excluding my cardio, which seamlessly includes abs because there is no break in between, and a set of calf work, I only do 5 compound exercises. So I think I might be reasonably within striking distance of what the Body by Science book has to say. I imagine it will be an interesting read.