E24 Doug McGuff talks about resistance training, myokines, strength and health
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- Опубликовано: 8 июл 2024
- 00:00 Intro
4:21 Interview Begins
1:33:37 Interview Ends
Full show notes are available at ihmc.us/stemtalk/episode-24/
One could say that Dr. Doug McGuff is one of the pioneers of BMX motocross bike racing in Texas. He built the state’s first race track, having gotten hooked on the sport as a teenager in the 1970s.
The sport also triggered a deeper interest in fitness. As McGuff tried strengthen his core for bike racing, he discovered Arthur Jones’ Nautilus training technique and bartered janitorial services for a Nautilus gym membership.
McGuff’s interest and aptitude for studying the body led him to pursue medicine at the University of Texas in San Antonio. He specialized in emergency medicine, was chief resident of emergency medicine at the University of Arkansas in Little Rock, and a staff physician at Wright-Patterson Air Force Base Hospital in Ohio. McGuff is currently an ER physician with Blue Ridge Emergency Physicians in Seneca, South Carolina.
The other side of McGuff’s career is dedicated to fitness, or as he says-helping people never have to go to the ER. Realizing a lifetime dream, he opened up his own fitness facility in 1997 called Ultimate Exercise. The gym is dedicated to the type of high-intensity fitness training using the Super Slow protocol.
In this episode of STEM-Talk, McGuff talks about why this type of exercise is better for the body, safer, and able to prevent age-related conditions such as sarcopenia.
McGuff is the author of three books: “Body by Science: A Research-Based Program for Strength Training, Body-building and Complete Fitness in 12 Minutes a Week,” amzn.to/2fy7vKN (co-authored with John Little), “The Primal Prescription: Surviving the “Sick Care” Sinkhole,” amzn.to/2fLTBtl (co-authored with economist Robert Murphy), and “BMX Training: A Scientific Approach.” amzn.to/2fUhqPd
He is also featured in several RUclips videos on high-intensity training. His recent IHMC lecture, entitled “Strength Training for Health and Longevity,” is available at www.ihmc.us/lectures/20160929/.
Great interview. As a HIT facility owner and trainer, I thoroughly enjoy every interview Doug does and walk away with very valuable information which allows me to improve my service and craft. High Intensity Training is a huge swing in the right direction in terms of exercise and even overall health and wellness. Lets educate as many people as we can on proper time efficient exercise!
And then you get that knowledge to us, thank you!
Starts at 4:30
Not all heroes wear capes
Been doing HIT for a few months and seeing much gains. In the gym only 2x a week for 45 minutes and I'm the only one grunting as I push myself. Small female, HIT is great for nearly anyone.
I’ve been doing HIT 2x/week for 1 hour for over 2 years. I’m with you, struggling, grunting, and pushing to failure 👊🏿
Brilliant talk by Dr. Doug McGuff. Informative, helpful and cuts to the chase. Much appreciated.
Great episode. A shame Paul Jaminet is never mentioned as a great Paleo author. I have been on his diet for years and it has been a big success.
I did my first Super Slow workout at the gym last night. People hawk me. I'm going to stick to this workout for about 6 weeks and see how it goes.
Having slept poorly for several years now I've developed sacropenia from low energy and being fairly inactive. I'll be turning 50 this May and feel a urgency to fight my sleep issue and push forward with exercise. One resistant band and body weight workout session and it's a week of revory for me. If I warm up on my bike for 10 minutes prior then my heartrate takes a long time to rerurn to normal.
It's slow and easy for me!.
My goal is to work up to
2 workouts a week. I own a total gym but it's currently packed away, so I use resistant bands, and also do body weight excersise at home. I'm 5'5 115 lbs of skin and bones. My diet is curently the GAPS protocol, for gut healing.
Liked the interview, but please put more links up in relation to things your guests mention. Doug talked about a youtube site with 6 videos on correct posture when lifting weights! Please give me the link to this...thanks
I can not believe how there are people who criticize this way of training, having so much science behind, being so logical and practical. They are doctors and scientists who are promulgating hit training, not bodybuilders and fitness enthusiasts.
People want "voluntary hardship". Read the message board on Starting Strength. Hernias. Knee pain. 350 grams of carbs daily.
Slower tempo reduces injury risk. But most bros are in to ego lifting.
@@keithbarbaro7590 So true man!
@@keithbarbaro7590 /
@Keith,
I'm trying to understand this phenomenon too. I think it boils down to people wanting to do things on their own terms and old habits die hard, new ideas, no matter how potentially good, are resisted. It is frustrating.
Story time: I have a buddy who used to do adventure racing. Big into endurance and pain, evidently. I've only done marathons and triathlons. About 6 years ago I made a goal of trying to run a mile in 5 minutes. I had 12 weeks to do it. This enabled me to work with interval training. I did manage a 5:30. This, on about 5 miles of running per week. I was sold.
Do you think I can convince other people this is a good way to train? Not a chance. People have their behaviors and patterns set. I don't know what it takes to get people to try something different. Yeah, my buddy is coming up with every excuse in the book not to train for a fast mile time.
When reading Primal Blueprint, I wondered why the effects of the change to fiat currency were not included by the economist. Great book!!
I am 76. I started HIRT about 10 mos ago after reading Body By Science. For the last month I cant get any upper body gains. Stuck at plateau. Legs are still progressing on leg press. What can I do for upper body?
A smaller increase of the weight from your previous upper body exercises and / or a longer rest period between upper body work out sessions (increase 6 days rest to 7 days rest). If there are any 'sticking points' in your movements have a partner help you through these sticking points by bearing some of the weight. This is just from my limited experience and listening to Doug. The answer could be more complex. Maybe the plateaux should be maintained where it is and you can't / shouldn't go any further. Best of luck to you.
I really wish you would’ve commented on some of those things that came to pass
did I miss the explanation of recovery?
Can he speak more to layman level.
Move heavy things until you can't anymore. Try to do this in 8 reps and push for 5 seconds when you can't move the weight anymore.
Check out Sal di Stefano for clearer explanation! 🤣👍
He should have gone in to sports science, strength and conditioning or athletic training. Not orthopedics or sports medicine. That’s not true why they do.
He lost me when he said the movements cannot translate into "real world" uses of strength and power. I am old enough to have been to Arthur Jones' original Nautilus gyms in Florida and was exposed to single-set, super slow training back then. I also met Mentzer and saw his workouts and results. But it never translated to any gains for me. One set on Nautilus never game me gains similar to 12 sets on a bench with a barbell. I don't need "strength" that is defined in any way other than "real world" - if I can't use my workouts to make my real world life easier, ie, pushing, pulling, lifting, fighting, then what's the point? He said the real world use is not properly or consistently defined. Hell with that, I need to be stronger in the real world.
NewUnderTheSun The message is that you can use safe, effective, controlled movements like Leg Press, Squat or Chest Press and achieve optimal strength and hypertrophy and then practice skills you specifically need like throwing a basketball, playing tennis, sprinting. But combining the two and immitating “functional” tennis moves in the gym doesn’t work, because while it looks similar, neurologically it’s different movement, the skill won’t translate and the movement will be less effective for strength and hypertrophy. You are better of separately training for strength, hypertrophy and CV conditioning in general and then practicing the very skill you need to excel at.
.. Dr. McGuff's approach seems to be geared more for geriatrics and rehabilitation .. In 'real world' bodybuilding, this purely methodical protocol does not translate very well
@@strengthhealthgym5525 That not true, maybe McGuff it's more oriented to the helt field, but he's concepts are valid for all class of people. The idea of McGuff is not very diferent from the Mentzer idea, and Mike was a bodybuilder with great results.
@@ondrej1893 exactly. For example I love deadlifting and use this form of training to be better at that movement. I really focus on strengthening my lats and the style of training forces your muscles to be tight with the constant tension. I need my back tight the whole time deadlifting over 600lbs. The constant tension training helps big time. I try to tell people and everyone is skeptical until their first session.
HIT is (imo) so boring and not natural, only a sloth moves so slowly in real life...
Sam sounds like you're a little slow yourself...
Hit doesn’t have to be slow, and I would list about a dozen reasons why it is difficult but boring isn’t one of them. Try something like a airdyne bike and do 30 second sprints followed by 60-90 seconds of rest (whatever you need to recover from ALL OUT INTENSITY sprint). You can do the same thing on a treadmill or on a track, doing 10-15 sets of that on my HIIT day and man I can tell you I’m not bored for one moment, pain and fatigue, and a desire to quit on the other hand do rear their ugly head.
As a brickie who worked in Sydney in the 60’s we did HIT every day mate knock up the on the ground up the ladder with the Hod mate tell be about it weather it was natural was never in it you got used to it or wossed out full stop