Gaining Muscle and Losing Fat (2015)

[eminiman414]

Hi, been training, researching, experimenting for over 25 years. Found this very interesting although very unconventional. Take the time to watch it even if you have been at this for years, it will go over ideas on diet as well as training and recovery. Not saying this is how I train or how anyone should train, just saying it is very interesting and actual science used in the explanation makes it even more interesting.

You can watch some of his training videos and others that utilize these methods by simply searching around. That is, if you still have interest after watching.

Much like trading there is more than one way to skin a cat. It all works. The real key is progression/progressive overload. If it's slow and methodical so be it. Stick to that tempo and progressively overload the muscle and get better with it over time. You can do this via volume, weight, reps etc. As far as science goes there are studies in the fitness world that prove and disprove the same theories. The key again is progress. I've studied, tested, researched, and analyzed many set/rep/intensity schemes and the differences between each weren't anything statistically significant to say one way is better than the other. I consider these four exercises staples however....Dips, chins, squats, and deadlifts, although as I said you don't 100% need these to obtain the physique/gain the strength you might be looking for however I just find those to be the most efficient/relative to real world activities. How many times in your lifetime have you picked something up off the ground? Proper deadlifting technique helps in many areas of life from a physical standpoint.

As far as diet goes from a macro view it's about energy balance, calories in vs. calories out. The only real difference in food selection comes in the form of micro nutrients (vitamins/minerals). You can eat 10,000 calories of bananas or 10,000 calories of cookies. You're still going to gain weight in both instances but at least you'll get some potassium eating those bananas lololol. If you want to feel better, look healthier etc eat more fruits and veggies. If you don't care too much about having your skin look better, have a more "natural energy" etc etc. you don't need to be paleo to get shredded or jacked.

P.S. my original profession was an Exercise Physiologist.

 

[Razor]

Much like trading there is more than one way to skin a cat. It all works. The real key is progression/progressive overload. If it's slow and methodical so be it. Stick to that tempo and progressively overload the muscle and get better with it over time. You can do this via volume, weight, reps etc. As far as science goes there are studies in the fitness world that prove and disprove the same theories. The key again is progress. I've studied, tested, researched, and analyzed many set/rep/intensity schemes and the differences between each weren't anything statistically significant to say one way is better than the other. I consider these four exercises staples however....Dips, chins, squats, and deadlifts, although as I said you don't 100% need these to obtain the physique/gain the strength you might be looking for however I just find those to be the most efficient/relative to real world activities. How many times in your lifetime have you picked something up off the ground? Proper deadlifting technique helps in many areas of life from a physical standpoint.

As far as diet goes from a macro view it's about energy balance, calories in vs. calories out. The only real difference in food selection comes in the form of micro nutrients (vitamins/minerals). You can eat 10,000 calories of bananas or 10,000 calories of cookies. You're still going to gain weight in both instances but at least you'll get some potassium eating those bananas lololol. If you want to feel better, look healthier etc eat more fruits and veggies. If you don't care too much about having your skin look better, have a more "natural energy" etc etc. you don't need to be paleo to get shredded or jacked.

P.S. my original profession was an Exercise Physiologist.

Thank you for the reply. Yes, the old calorie in and calorie out way of thinking is a disaster. Can you gain or lose weight with this philosophy? - probably, is it the smartest way to go about overall health (exterior and interior)? - absolutely not. Detailed thinking about how you make up the calories consumed is very key in my humble opinion. Insulin levels and various other scientific measurements is definitely something to really research and experiment with ones own body. I don't think there is one size fits all because we are all so different genetically and geographically.

It's an on going learning and experimenting process that is quite fun and very interesting with the potential of ones quality and length of time on this planet at stake - intense no? : - )

 

[Frederick Foresight]

As far as science goes there are studies in the fitness world that prove and disprove the same theories.

Perhaps depending in part on how the studies were conducted for purposes of validity, accuracy and reliability. Some of the meta analyses have pointed to very poorly designed studies drawing unsubstantiated conclusions. I pointed out one such meta study earlier in this thread:

http://www.elitetrader.com/et/index.php?threads/gaining-muscle-and-losing-fat-2015.292625/page-11

I think we also covered diet reasonably well. Obviously, not all calories are created equal.

 

[eminiman414]

Perhaps depending in part on how the studies were conducted for purposes of validity, accuracy and reliability. Some of the meta analyses have pointed to very poorly designed studies drawing unsubstantiated conclusions. I pointed out one such meta study earlier in this thread:

http://www.elitetrader.com/et/index.php?threads/gaining-muscle-and-losing-fat-2015.292625/page-11

I think we also covered diet reasonably well. Obviously, not all calories are created equal.

Oh of course. The biggest thing is really to have fun and enjoy what you're doing/eating with regards to your health and fitness plan. You won't stick to any strategy if it's pulling teeth. Me personally, it all works. I've done one set to failure type training, I've done heavy volume training, competed as an Olympic weightlifter, powerlifter, played around with crossfit, ate only bro science foods 6x per day, intermittent fasting, blah blah. Each made me stronger/put muscle on me and based on how many calories I was eating I would either gain or lose weight in each of those diet plans. Play around, have fun, change it up. Either way eating a bit less and moving more isn't going to hurt you (overall lol).

 

[Frederick Foresight]

Oh of course. The biggest thing is really to have fun and enjoy what you're doing/eating with regards to your health and fitness plan. You won't stick to any strategy if it's pulling teeth. Me personally, it all works. I've done one set to failure type training, I've done heavy volume training, competed as an Olympic weightlifter, powerlifter, played around with crossfit, ate only bro science foods 6x per day, intermittent fasting, blah blah. Each made me stronger/put muscle on me and based on how many calories I was eating I would either gain or lose weight in each of those diet plans. Play around, have fun, change it up. Either way eating a bit less and moving more isn't going to hurt you (overall lol).

Yes, I think you're right. As I quoted one of the authors of the study I referred to, a lifelong fitness enthusiast himself, "The irony is that through all my training incarnations, I had about the same lean body mass. The only thing required to capitalize on my best assets was to just watch my diet a bit more."

The question then is, What is the least amount of time and volume required to reap near-optimal results, both aesthetically and health-wise? I don't know if I'm doing that now, but looking back I do know that I overdid it when I was younger.

 

[Frederick Foresight]

I will say that when I was much younger and training very frequently with long workouts I did tend to always feel tired and drained both mentally and physically.

Likewise.

 

[Razor]

Likewise.

Yes, I pulled / tore quite a few muscle during my intense sport playing days, while actually competing, that looking back I think was related to insufficient recovery of my muscles between workouts and games as well as being genetically inclined to pull muscles in my legs.

 

[jimmiebarton]

genetically inclined to pull muscles in my legs.

what? first i heard of a gene once turned on pulls a hammie?

 

[Razor]

what? first i heard of a gene once turned on pulls a hammie?

Some genetic weakness in the way my muscles attach, recover / heal, fast vs. slow twitch fibres, who knows....could have been related to spine alignment issues, I don't know, tried a lot of things during my playing days but who knows if I ever solved it but by that time so much scar tissue from previous injuries that it was just never going to hold up when at full speed

 

[eminiman414]

The question then is, What is the least amount of time and volume required to reap near-optimal results, both aesthetically and health-wise? I don't know if I'm doing that now, but looking back I do know that I overdid it when I was younger.

That's a great question lol. Working backwards from the amount of time you're looking to spend in the gym is probably the easiest way to answer that. There's a relatively negative correlation between duration/intensity of exercise. If you're pressed for time go hard, if you have some more time you don't necessarily have to go as hard and can still achieve the desired result whatever that result is. Resistance training 3x/wk full body one set to failure will be sufficient enough and is not much different in terms of increasing lean body mass compared to 3sets of 10 per exercise. The key there is reaching that point of momentary muscular fatigue (failure) which most people don't enjoy training to that point. My professors were huge on the one set to failure with I believe the lifting tempo being 3 second concentric, pause, 3 second eccentric until you can no longer perform the move. I would have to look for my old books and what not but I believe 6 sets of 10 showed the greatest increase in lbm but it wasn't much greater than one set to failure. Don't remember exact figures. You can then bang out a ful body workout pretty quickly w one set to failure training. Generally no longer than 20 minutes, followed by 15 mins of HIIT on the treadmill and you've covered all your bases. Again though as you've said diet will have more of an impact on body composition. Any "extra" work past that 35 min mark you're just burning fuel. You're well stimulated enough after those 35 mins to see a change. I've trained many people however and getting the general population to train that intensely and do so safely is a challenge to say the least. So there's always that piece of the puzzle from a fitness professional standpoint versus the sheer science of it all.

It's definitely an interesting science. I find it unfortunate though that it's so easy to get a personal training certificate and start working with people. It's hilarious (not really) when I listen to some of these trainers at the gym giving advice. It's a great science but in terms of professions unless you're working at a hospital or some type of rehab facility covered by insurance the exercise profession is really a sales job.

My biggest pet peeve is when I see a trainer tell a client to sit down when they feel nauseous. That's the exact opposite of what should be done. Sorry had to throw that out there and vent lol.