Ever want a physician to back up their opinions on exercise and diet with research and information down to the cellular level? Just watch this presentation by Dr. Doug McGuff and soak in some of the information. He advocates a superslow style of HIT (high intensity training), similar to Mike Mentzer, and explains why it may be optimal for muscle gain, heart health, and fat loss. Doug's book is called "Body by Science", I haven't purchased it yet but will be sure to post my thoughts once I've read it.
"Strong stimulus to synthesize new muscle and the metabolic systems that support it"
The idea is to fatigue the muscle in one set by extremely slow controlled reps. 5 main exercises are performed:
- Chest press
- Shoulder press
- Leg press
- Lat pulldown
- Seated row
The TIME UNDER LOAD should be between 45-120 seconds. The workout is completed in about 12 minutes, and since he suggests 7 days rest as the best average recovery time, this is only performed once a week. He goes on to say it's an even better aerobic exercise than cardio. Here's a video of the workout itself:
In this video, Doug debunks some myths behind cardio and explains why a HIT routine may be more effective.
I'm only hitting the basics here. In the videos, Doug backs all of these opinions with science.
Doug also suggests a primal "paleo" style diet as advocated by Mark Sisson. You'll see in Doug's presentation why he prefers a very low carb, high fat high protein meat and veggies diet, but we'll go deeper into the nutrition side in the next post.
No comments:
Post a Comment