I'm happy to be able to help! In the coming months I will be posting videos detailing how to safely use all of the Nautilus machines for the Body by Science workout.
Hi JG, Great video. Thanks for pointing out the importance of form and breathing. I've one question. I'm based in India, and trying to apply BBS workout. Would you recommend a beginner to do once or twice a week doing BBS protocol? Thank you
Thanks so much for watching! The vast majority of beginner clients get much faster results by starting with twice a week, up to 30% faster muscle growth is what we have noticed. However, for a small portion of clients with auto immune disease, MS, neurological muscular illnesses, and other similar issues I recommend only once a week. Most healthy adults will see faster muscle growth by twice a week, but all that's absolutely necessary for the health benefits of myokines flooding our body is once a week.
It seems to me that the range of motion is too short. Why don't you go deeper? And is this a problem for optimizing muscle growth? Thanks for taking the time to answer all of my questions.
For my own range of motion I have to begin with a 90 degree angle in my knees because of my knee pain from two different issues in my left one. Many healthy people with no knee problems or hip problems will be able to start with their knees at a smaller angle, absolutely! The deeper you can get into your glute muscles through more range of motion will recruit more muscle fibers, but it's not essential, by any means. Whatever the individual client/participant can do without pain is exactly what we can and should strive for. Optimal safety is beginning at 90 degrees, but there is no set rule for this, as long as people are being honest with what they can and can't do for their own joints
The most efficient breakdown-to-overbuilding of muscle occurs in the stretched muscle, so yes, the deepest possible leg-press start is ideal. However, consistent, honest effort, over time will yield the same results. (On the MedX Leg Press w/SuperSlow, most 'bad' knees can fully flex without pain.)
Hi JG. I'd like to try this for the strength benefits S I get older. How do I fit this workout into my weekly tennis schedule played on Tuesday, Thursday and Saturday?
My recommendation would be to incorporate one HIT workout a week, since you do so much activity. When I am doing regular paddle boarding/surfing/skateboarding I usually only do one high intensity workout per week. Two seems to be too much (for me) if I'm doing lots of other physical work.
I did this in the gym today on the incline bench. I had to go super light and I failed at 5 reps. I felt a huge pump in my triceps but nothing in my chest. Idk.
I'm glad to hear you're trying out the Body by Science method. A few things - 1. If you're just now jumping back into strength training from a long time without it then you'll find it takes time to develop the secondary muscles (in this case case triceps) to be able to feel the primary group more (chest). A couple things that may help - First, you may want to accetuate and focus on the point in the range of motion when your hands are closest to your body, we use the chest more there. Second, it's useful to create an inward squeezing motion on chest exercises as if to simulate the movement of a chest fly. Third, you could try doing this during push ups with your hands further OUT from the center line of the body and moving extra slow during the point when you are closest to the ground. Then when you hit failure simply move to your knees from that push up position and hold an isometric with your nose just an inch from the ground until you hit failure in the chest. Fourth, mind muscle connection. They've measured with electrodes the amount of electricity flowing through muscles during workouts. When we mentally focus on the target group we get 30% more electric flow into that group. Hope this helps! Keep up the good work
Super Slow, cammed machines, mostly compounds, & short rests; safest, most efficient way to train strength & endurance together, but because it challenges heart-lungs, not best for pure muscle-building.
I get your thoughts on this yet disagree. If you look up Dr. Henneman's size principle I hope you'll understand how motor units, neurons, and muscle fibers work. I'd be happy to debate you on this topic online if you'd like brother!
@@safefitnesstraining Debate? Great!, but what's the disagreement about?, the virtue of SuperSlow, or the downside?, & how does Henneman's contradict either one ? .
11:00 Nonsense - the average guy has about 70lbs of muscle meaning 70x35=2,450 calories burned by muscle alone. Given that 2,000 to 2,500 calories is the weight maintenance range for the average guy, that leaves no calories left for organs like the brain, heart and lungs (which actually burn a lot more calories per pound than muscle). I'm not arguing against the benefits of adding muscle, I'm just being realistic. Each pound of muscle burns something like 7 to 12 calories per day, not 35.
Thanks much for this correction! My prior information was from a Dr. Ellington Darden book about high intensity strength training called Flat Abs ASAP, and it is likely outdated at this point. I appreciate you mentioning this and I'll publish a correction on future videos.
@@safefitnesstraining No problem. I know that 'Body by Science' has the same error - but it is still a great book that has completely changed the way I workout.
I strongly agree, my exercise philosophy has changed completely because of BBS, and I train my parents in the method also, adding years of healthy living to their lives!
@@safefitnesstraining if you wait 5 min a new EXPERT in diet and nutrition will certainly re-appear. SOOOO much BS concerning WHAT to eat, WHEN to eat ,, some idiot who claims to be a DR. says that eating plants can KILL you LOL,, guess what diet he picks . Keep it SIMPLE,,, eat REAL food,, MOSTLY plants and NOT too much,,, and STRENGTH train.
Get my FREE Quick Start Guide for the workout sent to your email - jonathan-gentry.mykajabi.com/Quick-Start-for-Machines
Been doing HIIT for years now but you rightly reminded me about form and breathing. Thanks
Awesome! Keep up the great work, if you know anyone who needs to do High Intensity Training, send them to my RUclips!
Thanks a lot! I like to see "hands on" the best way to learn for me. I appreciate it!.
Great and clear explanation! Very helpful; thanks for all your hard work.
I'm happy to be able to help! In the coming months I will be posting videos detailing how to safely use all of the Nautilus machines for the Body by Science workout.
Hi JG, Great video. Thanks for pointing out the importance of form and breathing. I've one question. I'm based in India, and trying to apply BBS workout. Would you recommend a beginner to do once or twice a week doing BBS protocol?
Thank you
Thanks so much for watching! The vast majority of beginner clients get much faster results by starting with twice a week, up to 30% faster muscle growth is what we have noticed.
However, for a small portion of clients with auto immune disease, MS, neurological muscular illnesses, and other similar issues I recommend only once a week.
Most healthy adults will see faster muscle growth by twice a week, but all that's absolutely necessary for the health benefits of myokines flooding our body is once a week.
It seems to me that the range of motion is too short. Why don't you go deeper? And is this a problem for optimizing muscle growth? Thanks for taking the time to answer all of my questions.
For my own range of motion I have to begin with a 90 degree angle in my knees because of my knee pain from two different issues in my left one. Many healthy people with no knee problems or hip problems will be able to start with their knees at a smaller angle, absolutely!
The deeper you can get into your glute muscles through more range of motion will recruit more muscle fibers, but it's not essential, by any means.
Whatever the individual client/participant can do without pain is exactly what we can and should strive for. Optimal safety is beginning at 90 degrees, but there is no set rule for this, as long as people are being honest with what they can and can't do for their own joints
@@safefitnesstraining Thanks!
The most efficient breakdown-to-overbuilding of muscle occurs in the stretched muscle, so yes, the deepest possible leg-press start is ideal. However, consistent, honest effort, over time will yield the same results. (On the MedX Leg Press w/SuperSlow, most 'bad' knees can fully flex without pain.)
How do I determine how much weight for each exercise? I'm using free weights
Whatever weights allow you to reach momentary muscular failure in around 2 minutes or less. That will be very different for everyone.
Hi JG. I'd like to try this for the strength benefits S I get older. How do I fit this workout into my weekly tennis schedule played on Tuesday, Thursday and Saturday?
My recommendation would be to incorporate one HIT workout a week, since you do so much activity. When I am doing regular paddle boarding/surfing/skateboarding I usually only do one high intensity workout per week. Two seems to be too much (for me) if I'm doing lots of other physical work.
I did this in the gym today on the incline bench. I had to go super light and I failed at 5 reps. I felt a huge pump in my triceps but nothing in my chest. Idk.
I'm glad to hear you're trying out the Body by Science method.
A few things - 1. If you're just now jumping back into strength training from a long time without it then you'll find it takes time to develop the secondary muscles (in this case case triceps) to be able to feel the primary group more (chest).
A couple things that may help -
First, you may want to accetuate and focus on the point in the range of motion when your hands are closest to your body, we use the chest more there.
Second, it's useful to create an inward squeezing motion on chest exercises as if to simulate the movement of a chest fly.
Third, you could try doing this during push ups with your hands further OUT from the center line of the body and moving extra slow during the point when you are closest to the ground. Then when you hit failure simply move to your knees from that push up position and hold an isometric with your nose just an inch from the ground until you hit failure in the chest.
Fourth, mind muscle connection. They've measured with electrodes the amount of electricity flowing through muscles during workouts. When we mentally focus on the target group we get 30% more electric flow into that group.
Hope this helps! Keep up the good work
Great answer!
Good Leg Machine. Yea.
Super Slow, cammed machines, mostly compounds, & short rests; safest, most efficient way to train strength & endurance together, but because it challenges heart-lungs, not best for pure muscle-building.
I get your thoughts on this yet disagree. If you look up Dr. Henneman's size principle I hope you'll understand how motor units, neurons, and muscle fibers work. I'd be happy to debate you on this topic online if you'd like brother!
@@safefitnesstraining Debate? Great!, but what's the disagreement about?, the virtue of SuperSlow, or the downside?, & how does Henneman's contradict either one ? .
11:00 Nonsense - the average guy has about 70lbs of muscle meaning 70x35=2,450 calories burned by muscle alone. Given that 2,000 to 2,500 calories is the weight maintenance range for the average guy, that leaves no calories left for organs like the brain, heart and lungs (which actually burn a lot more calories per pound than muscle).
I'm not arguing against the benefits of adding muscle, I'm just being realistic. Each pound of muscle burns something like 7 to 12 calories per day, not 35.
Thanks much for this correction! My prior information was from a Dr. Ellington Darden book about high intensity strength training called Flat Abs ASAP, and it is likely outdated at this point. I appreciate you mentioning this and I'll publish a correction on future videos.
@@safefitnesstraining No problem. I know that 'Body by Science' has the same error - but it is still a great book that has completely changed the way I workout.
I strongly agree, my exercise philosophy has changed completely because of BBS, and I train my parents in the method also, adding years of healthy living to their lives!
@@safefitnesstraining if you wait 5 min a new EXPERT in diet and nutrition will certainly re-appear. SOOOO much BS concerning WHAT to eat, WHEN to eat ,, some idiot who claims to be a DR. says that eating plants can KILL you LOL,, guess what diet he picks . Keep it SIMPLE,,, eat REAL food,, MOSTLY plants and NOT too much,,, and STRENGTH train.