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  • #31
    you don't need less weight. You need more time. Time allows the muscles to heal. Then we break them down again. Lather, rinse, repeat.

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    • #32
      Considering I didn't give myself a full week...maybe that's the case. I figured I wasn't doing it properly and so maybe wasn't going to complete failure and maybe two times would work out to start.

      Going to give myself a weeks break this time and see if the weight increases.
      Age: 28
      Height: 6'1"
      Primal start date: July 1st 2011
      Start Weight: 275
      Current Weight: 248
      Stats below as of September 1st 2011 Tested via BodPod
      Body Fat 25.4%
      Fat Mass 63.721
      Fat Free Mass 74.6%
      Fat Free Mass 187.087
      Goal weight: 180-200 lbs(Recommended weight is around 180 for my height but that sounds low)
      Total lost so far: 27 lbs

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      • #33
        I am looking forward to seeing your results

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        • #34
          I've began doing short HIT training in the late 70's. So I have a lot of experience with this stuff. Mike Mentzer suggested increasing the rest period while doing personal training to get his hard gainers to make progress. That's where Doug McGuff originally gets the longer rest periods. But don't get so hung up on stimulating the development in one short workout between rest periods. For example, you could do a full body workout on both Monday and Tuesday using a verity of different exercises that emphasis different muscle groups and then give yourself the 7-10 days, or more, off until the next workout. What matters is managing the load stress and required rest periods over a giving training block. I think it's helpful to block in a training period that puts you into over reached training once or twice a year. Prioritizing train blocks over a year is still important to someone wanting max results.
          Would I be putting a grain-feed cow on a fad diet if I took it out of the feedlot and put it on pasture eating the grass nature intended?

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          • #35
            Well....
            I found that it seems to have maintained my strength, weight, body fat %, etc. with only the short weekly workout, but I am stagnant. I'm not getting any stronger or any lighter. I have not changed any other aspect of my lifestyle; sleep, diet, supplements, stress level have all been constant.

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            • #36
              Originally posted by catrice.ailget View Post
              Well....
              I found that it seems to have maintained my strength, weight, body fat %, etc. with only the short weekly workout, but I am stagnant. I'm not getting any stronger or any lighter. I have not changed any other aspect of my lifestyle; sleep, diet, supplements, stress level have all been constant.
              What exercises are you doing and what is your load and TUL?

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              • #37
                Originally posted by catrice.ailget View Post
                I found that it seems to have maintained my strength, weight, body fat %, etc. with only the short weekly workout, but I am stagnant.
                The question I have to ask is "Are you really getting to muscle inroad?" when you are shifting weights. I found that it is very hard to do when on my own with nobody to count the reps, make sure I am using correct form and perhaps even provide some encouragement.

                I count calories to ensure I lose weight. After 46lbs I have hit a plateau, and, the increases in weight or reps has slowed down too. But, it is obvious that I have gained some 50% strength since the end of June and I do believe my waist size is still going down.

                Because of the weight loss plateau and the fact that I do not feel hungry, I think I will try doing some more lengthy physical activity to chew up calories and see if that restarts the weight loss process as I am sure I still have 20 or more pounds of fat to get rid of.
                Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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                • #38
                  Hey guys and gals

                  Iv just started bbs. The book is getting ordered.

                  I went for an 8 second positive and an 8 second negative on all movements. Is this too much (id also heard people use 5 seconds)?

                  The minimum reps I managed was 6. I kept the 8second cadence going the whole time. I was pleased as I actually reached positive muscular failure before I was unable to maintain that negative pace.

                  I managed 2.40 seconds for shoulder press. I managed 1.36 for chins. When should I be upping the weight?

                  Richard
                  It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                  • #39
                    Originally posted by Richardmac View Post
                    Hey guys and gals

                    Iv just started bbs. The book is getting ordered.

                    I went for an 8 second positive and an 8 second negative on all movements. Is this too much (id also heard people use 5 seconds)?

                    The minimum reps I managed was 6. I kept the 8second cadence going the whole time. I was pleased as I actually reached positive muscular failure before I was unable to maintain that negative pace.

                    I managed 2.40 seconds for shoulder press. I managed 1.36 for chins. When should I be upping the weight?

                    Richard
                    You will get a handle on the weights needed over the course of a few workouts, but in the beginning I shot for 90-120 second with a 10/10 cadence (upped weight when hit 120). I later went to 60-90 seconds (upped when hit 90) except with legs which I kept around 120 sec. Each person has a particular mix of muscle fibers and that tends to determine you best TUL. But, I see no problem in mixing it up.

                    The cadence is a good place to start and I like superslow, but the most important part is the turnarounds. You could do a faster cadence as long as you are conscious of not bouncing in or out of the turnarounds ....i.e. the tension is CONSTANTLY on the muscles you are working and you never use you joints like rubber bands to build momentum. The bottom line is intensity.

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                    • #40
                      Thanks neckhammer. I was unsure about the cadence. I'll shoot for 8-10 seconds for positive and negative.

                      A 10/10 cadence should give 6 reps for that time target. Is that enough reps. I take it you are only working out once a week? I actually thought it was twice a week. If its only once a week ill still be doing my hill bike work and mobility work.

                      Richard
                      It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                      Comment


                      • #41
                        Originally posted by Richardmac View Post
                        Thanks neckhammer. I was unsure about the cadence. I'll shoot for 8-10 seconds for positive and negative.

                        A 10/10 cadence should give 6 reps for that time target. Is that enough reps. I take it you are only working out once a week? I actually thought it was twice a week. If its only once a week ill still be doing my hill bike work and mobility work.

                        Richard

                        The recommendations are 2x/week for beginners, 1x/week for intermediate to advance....There is no rule against other types of "workouts", just that this should be your only scheduled HIT resistance work. I still do random pushups, pullups, sprints, hikes, and I ALWAYS (every day) do at least some spinal mobility work. Old spinal injuries....I never miss my adjustments or my daily mobility work.

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                        • #42
                          I take it u drop to one session a week when u feel strength / size gains slowing?

                          R u happy hitting only 6 reps along as the TUL is long enough?

                          Richard
                          It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                          • #43
                            ^ I'm happy with a 60-90s TUL(3-6 reps), but this is quite individual and you may have to find your own zone. You always see strength/size gains slow as you progress. Not because you reduce frequency, but because you no longer have those "easy beginner" gains to make. The reduced frequency is a function of actually having more muscle that needs repaired.....at intermediate-advanced you will just need more time to recover due to the amount of damage there is. A lean 250lb man performing HIT to failure will injure/tear down more muscle in a session than a lean 125lb man. More time to repair is a necessity.

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                            • #44
                              Originally posted by Richardmac View Post
                              I'll shoot for 8-10 seconds for positive and negative.
                              Richard, They emphasise ssmoooooth in the book. Minimum of five seconds each way under load. The suggestion appeared to be 5-7 seconds is fine but it must be smooth and definitely no locking out of joints or resting. I find that I can be smooth at six seconds. Seven reps at that rate is 84 seconds. When they're talking about a maximum of about 90 seconds under load per exercise, that's pretty close. When I get to seven reps, I up the weight and start again.
                              Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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                              • #45
                                I love this thread. I've been doing the Body By Science for a month now and it's working out great. One thing I might add is limb size. People with shorter limbs lifting for 10 seconds are different than people with longer limbs lifting for 10 seconds. Those with shorter limbs will actually be moving slower. That's something to think about as well.

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