We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Our Recent Essays Behind the Front Page
Tuesday, April 18. 2017
It's the recovery from the controlled damage and stress which produces the improvement.
All forms of personal growth require high stress to produce improvement, whether physical, mental, or emotional.
The purpose of intense physical exertion itself is to break you down, to damage muscles, to stress tendons, ligaments, bones, and neuromuscular connections to the point that they are forced to adapt. That is why only very difficult and unpleasant physical demands get results.
Building strength and power is meant to wreck your body and to blow your mind, but in a careful, controlled way.
We have all had the experience of feeling like a deadlift barbell is glued to the floor. Then somebody else, or your own head, says "You can do this, just get it off the floor" and suddenly "giving it your all" shifts and the meaning of "your all" expands into new territory.
With exercise, we should gain muscle weight. Unless we're fat, we should put on solid weight.
After an hour or so of power lifting, we recommend 48 hrs. with just an hour of Active Recovery before another day's power lifting. Passive Recovery is just decent sleep and adequate protein intake (over 80 gms/day). Active Recovery gets the blood moving, includes activities which require minimal recovery time, like calisthenics, cardio intervals, speed walking, etc. - just no heavy weights.
It all works together that way, at least for the middle-aged, in 5 or so hours of structured exercise - which is less time than most people waste watching TV and movies:
Monday: Half of your power lifts and accessory lifts/pushes
Tuesday: 30 minutes cardio intervals + some calis
Weds: 30 mins cardio intervals + some calis
Thurs: The other half of your power lifts and other accessory lifts/pushes
Fri: An hour of high-intensity calis
Sat: 45-60 minutes of Active Recovery mixed, less-intense cardio (meaning you can breathe - not intervals, eg treadmill at 3.5 mph, or rowing, running, swimming, elliptical, boxing exercises, dance class, stair machine, spinning, Aerobic class) is good for maintaining endurance and will not fatigue you for the weekend. These all count as good Active Recovery.)
Sunday is the Lord's day. Take a stroll to the diner after church.
All other weekend things like hiking, outdoor chores, playing sports, sex, etc do not count as exercise. Strength-oriented Yoga is neither fish nor fowl. Good stuff, but I would include it as recreational effort like sports. Anyway, doing those sorts of things happily are the rewards of fitness.
To keep it simple, the cardio intervals stress and strengthen your heart, the lifts strengthen your neuromuscular and bone systems, the calis address your overall athleticism plus cardio, endurance is for endurance, and all of the synergies and overlaps are just good for the brain and for preparedness for life in abundance.
People with little kids and/or demanding 14 hr/day jobs have trouble finding time for fitness. It's reality, but it's a shame because fitness is easier to maintain than to regain. Believe me, as Trump would say. I have been regaining it for 2 years, so I know.
Addendum: If you are fatter than you want to be, none of the above will help very much with that. Fat loss is 90% diet and that is 90% about carbs.
Display comments as (Linear | Threaded)
OK, who the hell is "we"? Are you (plural or singular, take your pick) related to the transgender "they"? "We" implies that you (singular) lack the confidence in your statements to claim them as your own - unless, of course, "Bird Dog" is really "Bird Dogs" (in which case, you should have made this clear by using the plural). Of course, another option is that you (like Zachriel) have surrendered to the Pronoun Nazis....or maybe you and Zachriel are "we" (God forbid!!!).
Nah, you probably just need an extra day of active rest....at least that's what I think!
PS - If you think martial arts is "less-intense cardio (meaning you can breathe...", you need to find a new dojo.
"High stress" is a relative term. "Only difficult and unpleasant demands get results" is patently false and dangerous; only the most conditioned athletes need that extreme stress to forge the "desired results" that you mention. Your genetics play a larger roll than you think; Think Arnold! "We recommend" is another dangerous comment unless you are able to write an exercise prescription. The exercise posts made here are "over the top" for fitness levels that most aspire to. If you want to post your routine....do it! If you are trying to inspire others to get moving and get fit, the approach I see here is not helping others, just intimidating them into never exercising. You have my email....hit me up and Im am glad to review and reflect as well as tell you why you should do this...based on science and 40 years guiding others.
I am mainly talking about a boot camp -type program for people who want to ramp up get back in shape as quickly as possible. That is what I realized I had to do, and the posts are what I do. Goal is to make it a life style.
I don;t see anything intimidating about it, but I would not attempt it without a smart and savvy guide/trainer because there will be many bumps in the road.
Feel free to post a lengthy comment.
[i}"Your genetics play a larger roll than you think; Think Arnold!"[/i]
Really?!?!? You think Arnold's results were chiefly the result of genetics? You've evidently not gotten close enough to the iron game to see the role the steroids play and how effective they can be.
RE extreme stress being a relative term and being needed only by the most conditioned athletes.
If extreme or high stress is a relative term (I agree that it is), the activity that would produce high stress in the average athlete is different (less) than that needed to produce the same level of stress in a well conditioned athlete. That says nothing about whether or not a high level of stress (relative to the athlete in question) is needed to produce a particular response. The real point is whether or not achieving that particular response is worth the potential negatives of enduring the high stress.
The exercise posts made here are "over the top" for fitness levels that most aspire to.
I disagree. Bird Dog's routine may be much more demanding in terms of time/discomfort/risk than what some people are willing to endure in exchange for particular results, but that's similar to many things in life, e.g. "I would like to be a neurosurgeon, but I don't want to sacrifice 15 years of my life in order to do so." Life is about trade offs. Seriously, with a name like Rooster, you can't tell me you want to look like a hen. You just don't want to put in the work needed to actually look like a rooster.
And the the icing on the cake - you bitch and moan about BD's handing out advice that in your opinion is wrong, but because you've been misguiding others for 40 years, you're the expert who's gonna tell everybody how to do things. What part of the Hillary Clinton administration were you planning on staffing before the Donald crushed your dreams?
If you disagree with BD, point out the specifics - not some broad generalities - and include some references and links to the (bro)science that you claim supports YOUR superior methods. Please note that I have often disagreed with him (and his trainer) and have voiced my disagreements in posts in which I have included specific explanations (and often links or references) of why I disagree. Simply saying "you're wrong, dude" doesn't cut it.
PS: This isn't OUR opinion. It's MY opinion.
My boot camp experience at Ft. Polk is nearly a half-century past, and I see no need to repeat it. If you want to get fit, get strong. To get strong, get under the bar. Black iron works. Basic lifts done correctly, with increasing weight. Stress, recovery, adaptation. Bouncing balls off walls does as little for me as it does for the ball. Simple prescription: LIFT! Monday, Wednesday, Friday: same workout: ten minutes on elliptical to get things warm, then basic lifts and assistance lifts, three hours of work, three times a week. I try to do heavy-light-medium, with squats M,F and dead lifts and overhead presses instead of bench, Wed. Try Starting Strength. It works. I'm 66 and still making progress, despite damaged joints and general wear and tear from grunt days. I can no longer jump or run due to very unstable knees, but I can push/pull my body weight (225) or more on the big three, and generally feel great. I try to take a nice bicycle ride on the weekend (20-30 miles) for fun, not cardio. It might not be for everybody, but weight training has worked for me on and off for most of my life. Now, I can pursue a training regimen that has been very productive for me. Beats golf, anyway. That's just my opinion.
I agree with Clinton. Being involved in various workouts and sports over the years I have settle back into lifting. If Starting Strength had been written 40 years ago when I started lifting I would have avoided some of the lifting injuries that I had in my youth. I follow the basics of Starting Strength,Rippetoe advises to modify the program as you age, and as Clinton stated I am still making gains. I think at 58 a sets of 5 deadlift at 260 lbs is okay. I am doing 3 sets of 5 squats at my body weight, 195lbs, and increasing a pound every week or two. I lift 3 days a week and do HIIT a couple times a week. HIIT is 20 seconds on max effort with two minutes rest, exercise bike, burpees, kettle bell, etc.
Gotta disagree with ya (sorta). We all need to add stuff to our programs that we don't like to do (substitute for things we really like to do might be a better way to phrase it). We tend to like the stuff that's easy for us or that we're good at (may not be mutually exclusive). The key to progress - and I think your title says this - is to subject ourselves to stress (things we're not good at) and then allow the body to recover and adapt.
Personal attacks aside....they have no place in a public forum! My invitation to BD was to expand, in depth, about exercise science in a private setting. My list of degrees or my name is of no relevance and I only try to help others prevent injuries. There is no bad exercise, only poor techniques. These can be addressed with a healthy dose of the sciences(ologies). As far as Arnold is concerned, have you seen pics of him at 15yo before he came to Ameica? Genetics do play a LARGE factor in our existence as does risk stratification! I was competing back when he was and his physique was a large inspiration for me as a novice.
Two principles I learned early on were the GPO principle and the SAID principle.
The first is Gradual Progressive Overload and its fairly self explanatory...start low and work up(frequency, time and distance)
The second is Specific Adaptation to Imposed Demands....once it becomes easier, increase(frequency, time and distance)
When we are young, our bodies are fairly tough; This truth fades as the "over zealousness" of our youth catches up with our older bodies. Exercise regimens are more important as we age but injuries tend to stick around longer; Its key not to become injured. Competition at a advanced age are very possible; Take A. Quinby, 88yo who benched #65 for a single rep and did(maybe still does but she has passed) set a world record in her age group in the sport of powelifting(Think Schwartz Malone formula). Guess who got her into power lifting at age 83? The Rooster(4.2Mike M u would not understand as you are not a Southern boy...couldnt resist!) My invitation always stands to Birddog for a sounding board for his suggestions...I have come to really enjoy this blog! AND.....
leave Hillary out of this as its stinkin up the place!!
Here is an interesting article my Mark Rippetoe.