Drew Baye’s High Intensity Training

I spent most of yesterday writing, then deleting stuff and rewriting it. Today has been pretty much the same, as will every bit of free time I have over the next month minus family time. I am trying to finish the book by the end of February, so updates on the site will be slow. I’ve got about a dozen topics in the “to write” list for baye.com, but these are on hold til either after the book is done or if I need to switch gears for a little while. The review of the Paleo Cookbook will be up later this week, as soon as I get a chance to try a few more of the recipes. So far, everything we’ve tried has been good, and easy to prepare. I have also received requests to review other cookbooks, which will come after the book is out.

I am currently way behind answering training and nutrition related e-mail. If you have sent an e-mail with a training or nutrition related question and not received a response yet, please be patient. Read more…

Drew Baye Miscellaneous

A few people have asked about my current routine. I am posting it only as an example of what I am doing, not as an exact recommendation for others to follow. What works well for me may or may not work well for you depending on differences in genetics and environmental factors.

I train once every five days, alternating between two workouts:

Workout A

1. Barbell Squat
2. Weighted Chin Up
3. Barbell Press
4. Barbell Wrist Curl
5. Barbell Wrist Extension

Workout B

1. Shrug Bar Deadlift
2. Weighted Parallel Bar Dip
3. One-Armed Dumbbell Row
4. One-Legged Standing Calf Raise with Dumbbell

I will occasionally add direct arm work, but not more than once every couple of weeks. Once I am finished refurbishing my Nautilus 4-Way Neck machine I will also be performing neck extension and flexion twice monthly (once every 3rd workout).

I perform one set of 3 to 5 repetitions, with an approximate 3 second positive, a brief pause in the fully contracted position (except on pressing movements), a 10 second negative, and a brief pause at the start position. The time under load per exercise averages 45 to 75 seconds. Each set is continued to the point of positive failure, and the weight is increased slightly whenever I can perform 5 or more complete repetitions in strict form. I do not rush between exercises, but I do not rest for longer than necessary to set up the weights, either.

The principles behind the current routine are discussed in detail in the upcoming book, High Intensity Training: Principles and Applications for Bodybuilding.

Drew Baye Miscellaneous

The first draft of the book looks like it will be finished before the end of February, and I will be starting photography and illustration for it shortly. I have been working on this on and off for a few years now, and am glad to be almost finished. More information and short excerpts from the book will be posted after I begin editing later in Feb. The book will only be available through this web site. Those who purchase the book within the first 30 days will receive a discount on a phone consultation or phone training package equal to the cost of the book, and each person who purchases a phone training package will receive a free copy of the book.

I recently picked up a copy of the Paleo Cookbook: Recipes for the 21st Century Hunter-Gatherer and will be reviewing it here later this week. We’ve tried a few of the recipes, and they taste good and are easy to prepare. I especially enjoyed the Bombay Chicken Skewers.

Recently, there’s been more of the typical rep speed and protocol arguments on the high intensity training professionals e-mail list. Sadly, there a lot of SuperSlow instructors who still can’t accept that SuperSlow is not the ultimate exercise protocol and continue to make unfounded claims about it’s superiority.  The following are excerpts from a response I wrote to the list I wanted to share here:

Drew Baye Miscellaneous

Hey Drew,

I have been reading about HIT and it seems great, because I can fit it in to an hour or so in my schedule.
I have questions though.

1) I play a bit of Soccer and Basketball. Not seriously, but I enjoy them and would hate to miss out on them… Would it be a bad idea to play on rest days between workouts?

2) Would the lack of cardio affect my endurance in these sports adversely?

Thanks in advance

If you enjoy playing soccer and basketball you should structure your workouts around them, not the other way around. Exercise should contribute to the enjoyment of other activities in your life, not replace them. If you find that you do not recover as quickly between workouts due to the additional activity, then add extra recovery days between workouts.

High intensity strength training produces greater metabolic and cardiovascular benefits than traditional cardio, more safely and more efficiently, so as long as you’re still doing your strength training workouts you won’t be missing anything. Although the metabolic and cardiovascular benefits of HIT are of a more general nature, if you’re playing soccer and basketball regularly you will get all the specific conditioning you require from those.

Drew Baye Miscellaneous

I am in the process of updating the look and organization of the site. There may be some problems accessing certain areas while this is occurring, but the site should be fully functional within a week.

Drew Baye Miscellaneous

The companion web site for John Little and Doug McGuff, MD’s book Body by Science is now online at www.bodybyscience.net

The site already contains a few posts and articles, and looks like it will be a great resource for those interested in the science behind high intensity training.

Drew Baye Miscellaneous

I’m active on a couple social networking web sites, including Facebook, where Monday is often met with disparaging comments about being back at work. No matter how much you love your job there are probably other things you’d like to be doing, and the weekends always seem to go by too quickly. Many look at the weekdays as something to be endured, counting the days until the next weekend.

One particular comment I read this morning reminded me of a story Ken Hutchins told me about an incident involving a Nautilus employee and Arthur Jones, back when Arthur was still running Nautilus. I don’t recall the name of the employee or exactly what was said, but one Friday Arthur overheard an employee say “T.G.I.F.” and gave him a pretty severe chewing out, ending with the point the employee should be thanking God he had a job to go to at the beginning of each week.

While I’m not a religious person (and I don’t believe Arthur was either) I agree with the general sentiment of his point. Even if you can’t stand your job, you should be happy you have one to go to Monday morning (or whenever your work week starts), because there are a lot of people out there right now who don’t and who would gladly take yours if given the opportunity.

Drew Baye Miscellaneous

I just received word via John Wood’s Functional Hand Strength mailing list Ken Leistner will be emcee’ing and speaking at the Michigan State Football Strength Clinic, Saturday January 31st at the Clara Bell Smith Academic Center at Michigan State University.

The fee will be $75, which includes lunch. Payment must be sent by mail, as they aren’t set up to accept credit cards.

For information, directions, etc. contact MSU assistant strength coach Mike Vorkapich at 517-432-1822 or by email at vork@ath.msu.edu

Since this information is coming from John Wood, please tell Mike you heard about it from him when calling. If you’re within a reasonable driving distance from Michigan State or will be anywhere in the area around that time I highly recommend attending, as it’s sure to be informative and it sounds like there will be a lot of other great speakers.

UPDATE:

I just received the following information on the clinic from Mike Vorkapich:

The Spartan Strength & Conditioning Staff would like to invite you and your fellow coaches to the 2nd Annual MSU Strength & Conditioning Clinic for Football.  The clinic is designed to give all football coaches,  a solid foundation in the basic fundamentals of strength training, speed mechanics and agility training.

Speakers include:

Dr. Ken Leistner – Master of Ceremonies

Mike Gittleson – Legendary University of Michigan Strength Coach

Dr. Ted Lambrinides – Athletic Strength & Power (ASAP)

Aaron Hillmann – Director of Strength & Conditioning, Bowling Green State University

Randy Gillon – Michigan State University Football Speed Coach

Jim Kielbaso – Total Performance Training Center – Wixom, MI

Carlo Alvarez – Head Strength & Conditioning Coach @ perennial power St. Xavier HS, Cincinnati, OH

+ Ken Mannie and the rest of the Spartan Strength Staff

WHEN: Saturday, January 31, 2009.*Registration & Check-in @ 730-830am

WHERE: Clara Bell Smith Academic Center

COST: $75.00 Pre-registered via mail

ITINERARY: The clinic itinerary will be emailed to preregistered coaches.

Drew Baye Miscellaneous

To all my clients, past and present - Thank you!

When I started personal training in college it was a way to make ends meet while doing something that interested me. Thanks to all of you, it has become more than just a job. Working with you has been personally rewarding because it means every day I have the opportunity to help someone make a positive change in their life. You have inspired me with your hard work, dedication, discipline and perseverance both in and out of the gym and you are the reason I push myself to train harder, so I might inspire you as well.

You have all made it possible for me to make a living doing what I love, and for that I am grateful. I hope the change I have helped you make in your lives is as rewarding as the difference you have made in mine, and I wish you all strength, health and happiness in the new year and all the years that follow!

Sincerely,

Drew Baye

Drew Baye Miscellaneous

I want to share a quote I came across today:

“Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.”

- Marcus Aurelius

A lot of people will tell you you can’t do this or that because they believe it’s too hard. They may have tried and failed themselves, or worse, never tried because someone else said the same to them and they believed it. While there are limitations to what is possible, I think most people grossly underestimate their potential.

An often overlooked but essential part of being successful is to choose the right goals to begin with. Objectively evaluate your strengths and weaknesses and focus on maximizing your potential. You may be better suited to some goals than others, and while it is important to focus on improving weak areas, it helps to play to your strength when setting extraordinary goals.

Set your goals high – almost unbelievably so. Then break them down into smaller, incremental goals and focus on accomplishing those, one at a time. With the achievement of every smaller goal, your major goals will become more and more believable.

Look at the accomplishments of others. Something you might have once believed impossible suddenly becomes achievable when you find out someone else has done it. You may even exceed their accomplishments, and even if you don’t, you will have succeeded in being better than you were before, and possibly inspiring others to do the same.

When you set your goals for 2009, set them high.

“A man’s worth is no greater than his ambitions”

“It is not death that a man should fear, but he should fear never beginning to live.”

- Marcus Aurelius

Drew Baye Miscellaneous