The concept of training volume is important to understanding how to properly design and adapt a program to an individual based on their goals and their body’s response to exercise. Unfortunately, most have an overly simplistic view of this which can lead to misunderstanding and confusion, especially when comparing different protocols and training programs. The…
The Sun Tan Analogy
In my previous post on results versus time in training I wrote about the sun tan analogy, which I first learned from bodybuilding legend Mike Mentzer, then later from Nautilus inventor Arthur Jones. I’ve been using the sun tan analogy for years and have found it to be one of the most effective ways to…
The Style Repetition
In grade school my favorite teacher was our science teacher Mr. Weitzel, who we nick-named “Jungle Bob” after learning of his time in Africa with the Peace Corps. I have stayed in contact with him over the years, writing or calling on occasion, and have recently been keeping up with him through Facebook. As long…
Thoughts on the Paleo/Evolutionary Eating and Exercise Trends
Over the past few years the concept of “paleo” or “evolutionary” eating has been gaining popularity. Not surprisingly, various “experts” have popped up with blogs, books and programs based on the concept; some good, some not, some nuts, and many with totally different takes on it. Unfortunately, this has caused confusion for people interested in…
2011 Indianapolis High Intensity Training Seminar
Every couple of years Bo Railey, founder of Exercise Inc. in Indianapolis, hosts a seminar on high intensity training. Each of Bo’s seminars has had a great line up of speakers and topics but this years has been one of the best. Unfortunately, one of my favorite speakers from previous HIT seminars, Ryan Hall, was…
Results Versus Time
If exercise is performed with a sufficiently high level of effort very little volume is required to stimulate the maximum possible improvements in fitness and functional ability. Although the optimum training volume varies between individuals based on genetics and other factors, on average it is far below what most people believe is necessary and what…
P90X, Insanity and Similar Nonsense
Hard workout today: MedX Neck Extension MedX Neck Flexion Weighted Chin Up on the Nautilus Omni Multi Exercise (OME) MedX Shoulder Press MedX Leg Press OME Wrist Curl with thick bar attachment OME Wrist Extension with thick bar attachment Total workout time was around 15 minutes. I’ll do it again in 3 or 4 days. Normally…
Bodyweight Versus Weight Training
How you train – effort, volume, frequency, form, etc. – is far more important than the equipment you use, or whether you use equipment at all. That being said, there are major differences between training with bodyweight and weights and both have advantages and disadvantages. The biggest advantage to bodyweight training is most exercises can…
Q&A: Strict Chin Ups Versus Kipping Pull Ups
This is an updated version of my answers to questions asked by BodyweightCulture.com about strict versus kipping pull ups. The following are their questions (in bold), my answers, and some additional comments. Question: Exactly how are pull ups executed, when you and your pupils do them? Answer: I prefer to have trainees perform chin ups (supinated…
The Nautilus Bulletins
The Nautilus Bulletins are high intensity training classics by Arthur Jones, inventor of the Nautilus exercise machines, which explain the principles of his philosophy of hard, brief and infrequent training. The Nautilus Bulletins 1 and 2 e-books are free for personal use but may not be republished or distributed on another web site or as…
