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Beginning Body By Science Protocol

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  • Beginning Body By Science Protocol

    I recently read Body By Science and I decided to change my regime to the BBS protocol. I don't have access to Nautilus machines as I prefer to work out in my own garage, using body weight as far as possible.

    This being the case I used the following exercises:

    Goblet squats with 30Kg weight vest plus 10 Kg dumbell.
    Pushups, again with vest
    "Body row" exercise using suspension trainer (essentially a pull up but less weight than entire body)
    I also did hanging leg raises.

    all were done to failure, executed slowly, one set, and this set took circa 2 or 3 minutes.

    I'm posting this because I don't feel enough pain today (I worked out yesterday). I'd be expecting to feel at least a bit sore. I should add though that I already work out a couple of times a week.

    My concern is that if I dont feel like if I have torn the arse out of it I won't trigger the adaptation response. Is this the case?

  • #2
    First off, BBS isn't some supplemental program that you add to your already a "couple times a week" program. Done properly this would very quickly lead to gross over training! BBS should be the foundation of your fitness program.

    Secondly, you need to at least use weights. Basic compound movements. Pick 3-5 of them and train to complete failure. 2-3 minutes is way too long for a set. What happens is that the slow twitch muscles start recovering before the set is done because the resistance is too low. Your time under load (TUL) should be more in the 50 to 90 seconds range whereby you'd hit failure in that range. It should be damned hard to get to that TUL and take everything you've got to get there. Your mind should be screaming for you to quit! This is a brutal protocol if done properly!! Dial that in and it's one workout every 5-7 days to start. As you become stronger and learn to train more intensely, you'll need to train even less or progress will come to a halt.

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    • #3
      Cool. Yes BBS is now the only thing I am doing. I'll take your comments on board, thanks.

      Comment


      • #4
        I recently started the BBS workout and I'm having hard time getting to failure quick enough on some of the exercises. I don't go to a gym but we own a Total Gym so I've been trying to use that. However, it just uses your own body weight as resistance so it's not enough resistance on some of the Big 5 (the leg press for example.)

        Any suggestions? The only thing I can think of is wearing weight vest of some sort on the ones I need more resistance.

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        • #5
          You could consult with js290, he will definitely be happy to answer any BBS questions (or post a link).
          "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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          • #6
            Originally posted by Fernaldo View Post
            You could consult with js290, he will definitely be happy to answer any BBS questions (or post a link).
            hahahahah, fuck yes.

            Comment


            • #7
              Originally posted by CavemanCoder View Post
              I recently read Body By Science and I decided to change my regime to the BBS protocol. I don't have access to Nautilus machines as I prefer to work out in my own garage, using body weight as far as possible.

              This being the case I used the following exercises:

              Goblet squats with 30Kg weight vest plus 10 Kg dumbell.
              Pushups, again with vest
              "Body row" exercise using suspension trainer (essentially a pull up but less weight than entire body)
              I also did hanging leg raises.

              all were done to failure, executed slowly, one set, and this set took circa 2 or 3 minutes.

              I'm posting this because I don't feel enough pain today (I worked out yesterday). I'd be expecting to feel at least a bit sore. I should add though that I already work out a couple of times a week.

              My concern is that if I dont feel like if I have torn the arse out of it I won't trigger the adaptation response. Is this the case?
              Is soreness necessarily a sign of progress?

              Comment


              • #8
                I would take soreness as a sign that you had taken the muscles beyond what they are used to. Am I wrong? It's like, if there's no hurt, there's no progress. I'm sure there's a pithy bumper sticker in there somewhere.

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                • #9
                  Originally posted by CavemanCoder View Post
                  I would take soreness as a sign that you had taken the muscles beyond what they are used to. Am I wrong? It's like, if there's no hurt, there's no progress. I'm sure there's a pithy bumper sticker in there somewhere.
                  Keep a workout chart. Track weight and time under load. If you have a heart rate monitor, track HR as well just so you can see how hard you're working. HR is more of a "novelty" so you can compare against other physical activity that you do. In and of itself, it may not necessarily be that useful.

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                  • #10
                    Coolio. Thanks for your help.

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                    • #11
                      I have been doing a 3 day per week workout, 3 sets each major muscle group with reps of 10 - 12 each set, for a few months. My first "BBS" style workout was on Monday, and I was sore on Tuesday/Wednesday like I have not felt in months. Did not add much if any weight on my sets, but went down to one set to failure and went SLOOOWWWW on all movements. Makes me think there is something too this. Will see this coming Monday if I can add weight and do it all again.
                      SW on 10/1/11: 380lbs.
                      CW 12/13/12: 315lbs. (Was under 300#, added some muscle :-) )
                      GW: 10% B.F. 250lbs. - 275lbs. (6' 4" tall)

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                      • #12
                        I've become highly skeptical of the tenets of BBS or HIT in general - but I think that rather than arguing back and forth, go ahead and track your progress, and don't take increased soreness/fatigue as an indicator of whether BBS works more effectively. BTW: What is your main goal - strength, hypertrophy, metabolic conditioning?
                        MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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                        • #13
                          Originally posted by MikeEnRegalia View Post
                          I've become highly skeptical of the tenets of BBS or HIT in general - but I think that rather than arguing back and forth, go ahead and track your progress, and don't take increased soreness/fatigue as an indicator of whether BBS works more effectively. BTW: What is your main goal - strength, hypertrophy, metabolic conditioning?
                          I am primarily looking for the metabolic conditioning right now as I have Type II Diabetes and looking to lose weight. I have always carried a fair amount of muscle mass, and don't have a problem gaining muscle. Doing 3 workouts per week had me too hungry and eating a ton, which resulted in the scale not moving. I know I was probably adding muscle and losing fat, but my goal right now is to lose weight at the scale while not losing any muscle mass I already have.
                          SW on 10/1/11: 380lbs.
                          CW 12/13/12: 315lbs. (Was under 300#, added some muscle :-) )
                          GW: 10% B.F. 250lbs. - 275lbs. (6' 4" tall)

                          Comment


                          • #14
                            Originally posted by Motorhead View Post
                            I am primarily looking for the metabolic conditioning right now as I have Type II Diabetes and looking to lose weight. I have always carried a fair amount of muscle mass, and don't have a problem gaining muscle. Doing 3 workouts per week had me too hungry and eating a ton, which resulted in the scale not moving. I know I was probably adding muscle and losing fat, but my goal right now is to lose weight at the scale while not losing any muscle mass I already have.
                            BBS is great for the metabolic conditioning. You will also most definitely improve your muscle mass as well. I have been training in this manner i.e. HIT/BBS for many years now and it is the foundation of my fitness program. Combined with a solid diet, you can't go wrong. Type II diabetes in many cases can be reversed and it starts with the weight training.

                            Eastern PA huh? Whereabouts?

                            Comment


                            • #15
                              Originally posted by Forever Young View Post

                              Eastern PA huh? Whereabouts?
                              Douglassville/Pottstown
                              SW on 10/1/11: 380lbs.
                              CW 12/13/12: 315lbs. (Was under 300#, added some muscle :-) )
                              GW: 10% B.F. 250lbs. - 275lbs. (6' 4" tall)

                              Comment

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