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trypleight - I recently started a thread on how often folks exercise. Body By Science was listed at least twice in that thread. I just looked up the site a bit, but am dying to hear the replies from others. The site reputes you can workout for only 12 minutes a week. ??? How is that possible?
I'll look forward to the replies and explanations. Talk about challenging Conventional Wisdom!
I love it. My wife does it too. I try and keep each exercise under 90 seconds. When we get that high we increase the weight. We started this mid November.
We did have to change the upper body exercises from 4 to 2 a week to get the proper results. The reason was over lap of some upper muscles were fatigued during the first exercise so it affected proper effort on the other upper body exercises. The adjustment is showing us gains with all the exercises.
The leg press has been perfect. It is a little short of full range because I keep the safety blocks in place. November 9th I did 270 lbs for 71 seconds. Last week I did 560 lbs for 43 seconds. This week I'll stay at 560 and go for more time.
Since neither one of us is experienced in lifting we do a couple reps at half weight to confirm our form then we load it up and time each other. Failure is defined as being unable to complete the next full rep. The other important part is safety. Because we use hammer machines we can't drop the weights on ourselves. This means we can do maximum effort on the final rep which is important according to studies by Dr. Carpinelli.
We keep it under 90 seconds so that we provide sequential stimulation through the 4 types of muscles but end before the slow twitch muscles have a chance to recycle.
I'd love to hear if anyone is doing this at home, or with free weights at the gym (I don't have access to a gym at the moment but have a good deal of equipment at home which I've been using for a few months). Safety is obviously paramount, so without a spotter or a power rack I'm probably not going to be able to give this a go just yet...
You DEFINITELY need a spot when you're squatting too, or at least have the safety bars in place. Often times, especially when you're inexperienced, you'll fail at the hips/lower back and if no one's there to help you you're going face first into the floor with the barbell following closely behind.
I began this Primal journey on December 30th, 2009 and in that time I've lost over 125 LBS.
Thanks Vick. I actually have the book and remember reading about the free weights exercise selection; was just wondering if anyone has actually done it!
I'm going to play around with increasing the TUL in my current workouts, whilst aiming to reduce the overall time spent doing them. Then hopefully when I get access to a gym again I can give it a proper bash.
I log both mine and my wife's, time and weight every week. Since both my wife and I were seeing perfect textbook gains with the leg press and not the upper body I modified our upper body workout. That is why we only do 2 exercises for the upper body instead of 4 every week. Now we are seeing textbook gains with the upper body.
Many people confuse strength training with skill training. It is the story about the guy that can lift a loaded barbell but struggles carrying luggage at the airport. To be good at carrying luggage... you have to practice carrying luggage. Strength training once a week frees up the time to allow you to practice and become more efficent at other skills from tennis, golf, or chores around the home.
The big 5 or 3 will make you stronger if you do it once a week. The other six days of the week should be dedicated to resting your muscles then working on neural training to make your muscles more efficient.
he mentioned on his blog he takes Mark's supplements too.