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  • #16
    Originally posted by Forever Young View Post
    We better be careful here Vick!

    All of this BBS discussion is liable to stir up some real anger around here!!
    There are three good concepts out there. Mark's Primal Blueprint, Body by Science and Dr. Sears' P.A.C.E.

    They position themselves differently, but they all share a common message.

    Cut out the grains and starchy carbs, eat paleo etc.

    Left heavy things... or apply increasing progress intensity

    Move slowly, walk etc.

    By reading the three books and applying what works for you as an indivdual works for me.

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    • #17
      Originally posted by Vick View Post
      There are three good concepts out there. Mark's Primal Blueprint, Body by Science and Dr. Sears' P.A.C.E.

      They position themselves differently, but they all share a common message.

      Cut out the grains and starchy carbs, eat paleo etc.

      Left heavy things... or apply increasing progress intensity

      Move slowly, walk etc.

      By reading the three books and applying what works for you as an indivdual works for me.

      I couldn't agree you with you more!! I have been training in high intensity fashion for many years now. The writings of Mike Mentzer were and in many ways still are the basis of my protocol. Of course Dr. McGuff is a Mentzer disciple. He has taken the principles and refined them even more.

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      • #18
        Originally posted by Nigel View Post
        Oh dear, I'm afraid I'm not as devout as some here and must expect some crucifixion (I know, I'm a lucky b@st@rd) every now and again. The way I see it, I can please at least one person with everything I do. Me.
        You are the only one you need to please!! At the end of the day it matters not what others think.

        Comment


        • #19
          Originally posted by Forever Young View Post
          You are the only one you need to please!! At the end of the day it matters not what others think.
          Now if I could just convince SWMBO of that.......

          The way I see it, Mark and others have found what works best for them and understand that each individual may need to find a different path to what they want. I was happy giving up wheat etc as my daughter is coeliac and what Mark (and others) have written about grains makes perfect sense to me. Especially as once I gave up bread, pasta and cakes, I found that my food did not repeat on me any more. I used to have to eat at 12:00 and 17:00 or I'd be starving. Now I can happily go without a meal if necessary, and, I am just starting to IF.

          Anyway, thanks to those of you who have offered knowledge. I do appreciate it.
          Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

          Comment


          • #20
            I gained about 10 lbs of muscle over 6 months while having a net weight loss of about 1 lb a month. Jeans that were a good fit a few years ago are now hanging off me even though I weigh around 14 lbs more now.

            I gained through a workout 4 x a week during the evening of 10 mins yoga/stretching followed by 30-40 mins strength/resistance training with light-mid-range weights followed by 20 mins interval training with high-intensity sprints and 30-80 mins of low-level cardio.

            I focussed starch consumption post-workout with relatively moderate amounts of fat, along with a modest to high amount of protein plus a couple of glasses of wine, while eating a much higher proportion of fat and protein at breakfast and lunch (very low carbs for breakfast), with strictly no snacking. I avoided sugar and fruit, but ate lots of vegetables and goats'/sheeps' dairy. Quality sleep, protein, lactose, cholesterol, calcium and glucose (starch) combined with optimal micronutrient intake post-workout promote serious muscle gain in my experience.

            Just saying that I've found that this is what works for me, as a female in their early forties with hypermobile joints. I've returned to this pattern of activity during the past few weeks and my energy levels have rocketed back to where they were before, along with a decreased need for sleep to the tune of 2 hours fewer per day ... hence the exercise more than pays for itself in terms of free leisure time and vitality.

            So I agree totally that every individual has to find their own path. It's very important to experiment and listen intuitively to your body, to find out what works best for you.
            F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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            • #21
              Originally posted by paleo-bunny View Post
              I gained about 10 lbs of muscle over 6 months......
              Me too! At least darn close (12lbs in 9 months). BBS 1x/week. Low carb (not really counting, just know were I am) with nutritious meat. Glad I found HIT training.

              Actually it was about 12 days since my last workout today. Came back very strong. I find about once every 10-12 sessions that taking an extra week off between workouts helps me break through any plateaus. I still just do the Big Five, but TBH I'm getting to the point were I may have to split it. Keep up the good work OP!

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              • #22
                Originally posted by Neckhammer View Post
                I find about once every 10-12 sessions that taking an extra week off between workouts helps me break through any plateaus. I still just do the Big Five, but TBH I'm getting to the point were I may have to split it.
                Funny that, I had a two week holiday when we went away with family and I felt good when starting back. I understand that sessions can be dropped to every fortnight once full development has been reached. Many people add some different exercises and split the timings so they are not doing too much each workout. That all makes sense to me with the way things are going.

                How does one know the amount lean muscle being put on if one is still losing blubber?
                Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

                Comment


                • #23
                  Originally posted by Nigel View Post
                  How does one know the amount lean muscle being put on if one is still losing blubber?
                  BodPod, Tanita scale or just use a mirror and a tape measure.

                  I saw shrinkage at first. This is as I started to lose fat in my arms, legs, tummy etc.

                  Then I saw my arms and legs grow as the muscle I put on increased more than the fat lost. If you are putting fat back on you will not see the muscle definiton.

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                  • #24
                    i've just noticed it in the mirror.....I've gained about 15 lbs ....I just assume 12 or so is muscle. My weights have gone up significantly. Went from 150lb to 165. I was "ripped" at 150 but wanted to slap on some more muscle. Strength to weight wise I think I've pounded it. BBS and HIT do definitely work. Muscle striation and waist size no different than 15 lbs ago so i figure its mostly muscle.
                    Last edited by Neckhammer; 09-03-2012, 07:34 PM.

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                    • #25
                      Went back to The Big Five this week. Result! Thanks people.
                      Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

                      Comment


                      • #26
                        Originally posted by Neckhammer View Post
                        Me too! At least darn close (12lbs in 9 months). BBS 1x/week. Low carb (not really counting, just know were I am) with nutritious meat. Glad I found HIT training.

                        Actually it was about 12 days since my last workout today. Came back very strong. I find about once every 10-12 sessions that taking an extra week off between workouts helps me break through any plateaus. I still just do the Big Five, but TBH I'm getting to the point were I may have to split it. Keep up the good work OP!
                        Yes the breaks away do help big time - along with plenty of sleep. For me it feels very satisfying to have built so much muscle as a female in my early forties.

                        Lack of stress and relaxation help big time. I'm beginning to experience some of that, having lived through some pretty stressful times recently.
                        F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

                        Comment


                        • #27
                          Originally posted by paleo-bunny View Post
                          Yes the breaks away do help big time - along with plenty of sleep. For me it feels very satisfying to have built so much muscle as a female in my early forties.

                          Lack of stress and relaxation help big time. I'm beginning to experience some of that, having lived through some pretty stressful times recently.
                          This is where people really get upset with me personally. You read about the gurus like Mike Mentzer or a local contributor like Paleo-bunny and Neckhammer and they all admit to taking a week off and they come back stronger. I took the approach that if you come back stronger with a week off... why work out every week. That thought process convinced people that I am from Mars, when I tell them that at six weeks off I am still stronger.

                          John Little and Dr. McGuff posted in their website that both their wives have seen better gains by working out once every 2 weeks over working out once a week.

                          No one wants to test it because the fear they will lose their gains or they are afraid that what they believe to be true... isn't.

                          I do know from personal experience we are creatures of habit. The problem with training once a month is... it is actually hard booking the time and doing it. Once a month is not a habit or routine. It interupts your routine. It is harder to work out once a month than a couple of times a week.

                          You have to find a balance. If you do nothing more than do resistance training to failure on the last positive rep... and do it once a month... then you are on the road to better health. Building muscle creates a stress on the body. Negative things such as cortisol etc. build up in the body. The body requires a time to rest and heal. Then we beat the crap out of ourselves again. If you don't wait for the body to heal you will still get stronger, you will have a routine, but you are doing it at the true cost to your health.
                          Last edited by Vick; 09-08-2012, 05:38 PM.

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                          • #28
                            ^ I do like that Vick, and it makes plenty of sense in the muscle built portion. I've considered it, but I wonder about the "metabolic effect" that the workout provides. I can very much understand how the big five on a weekly basis is good for both strength and metabolic conditioning. I can see where once or twice a month could continue to increase strength....just not sure about the metabolic portion.

                            I have considered splitting what I do into and A and B workout and doing only a "big 3" instead of the 5 now that I'm basically back to just about the most muscled I've been (mid thirties). Its between that and extending my rests to 9 or 10 days.

                            Any thoughts on the metabolic conditioning portion?

                            I have noticed on their web site that Doug usually still does 1x/week, but he doesn't do the big five....Its more like a big 3 and a couple of accessory movements.
                            Last edited by Neckhammer; 09-08-2012, 07:49 PM.

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                            • #29
                              Originally posted by Neckhammer View Post
                              ^ Any thoughts on the metabolic conditioning portion?
                              I find that John Little's max pyramid routine is one of the best for metabolic conditioning. It saves wear on the joints but provides a killer workout. Each exercise takes about 90 seconds to 2 1/2 minutes.

                              For who aren't familiar you take a light weight and hold it at the max moment. In other words if you are doing a leg press you keep you knees close to 90 degrees, or at you weakest point of leverage. Lift the plate about an inch and hold it for 20 seconds. Drop the plate, move the pin to add another and up again. You keep adding plates until you can no longer hold it for 20 seconds. Now take a plate off and start working your way down... 20 seconds for each plate. You can't move when you are finished.

                              In between workouts I llike to thow in some sprints, push ups etc. Dr. Sears with his PACE program promotes getting the heart up to its max for metabolic conditioning.
                              Last edited by Vick; 09-09-2012, 05:37 AM.

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                              • #30
                                Originally posted by Vick View Post
                                I took the approach that if you come back stronger with a week off... why work out every week. That thought process convinced people that I am from Mars, when I tell them that at six weeks off I am still stronger.

                                John Little and Dr. McGuff posted in their website that both their wives have seen better gains by working out once every 2 weeks over working out once a week.

                                No one wants to test it because the fear they will lose their gains or they are afraid that what they believe to be true... isn't.
                                In BBS they state that the body takes between one and three months to start losing muscle mass and they recommend workouts every two weeks after one reaches peak strength. At present I am happy with once a week as I am still gaining strength. Once I'm as strong as I am going to be, I will drop to every fortnight and even try every three or four weeks as being retired, I don't have a set routine to interrupt.
                                Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

                                Comment

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