Body by Science / HIIT Experiment

[Persej]

For a long time, it was known that exercise is good not only for the muscles, but also for the bones. And it looks like the lactate is one of the reasons for that:

Lactate Mediates the Bone Anabolic Effect of High-Intensity Interval Training by Inducing Osteoblast Differentiation - PubMed

Lactate may mediate the bone anabolic effect of HIIT and serve as a potential inexpensive therapeutic strategy for bone augmentation.

pubmed.ncbi.nlm.nih.gov

Also, bicarbonate helps to increase the lactate during the exercise:

High doses of sodium bicarbonate increase lactate levels and delay exhaustion in a cycling performance test - PubMed

The present study found that 0.3 g · kg^-1 BW NaHCO₃ is effective in improving performance and improving blood lactate levels in cyclists compared with control and 0.1 g · kg^-1 BW NaHCO_3.

pubmed.ncbi.nlm.nih.gov

 

[whitecoast]

I watched a cool video on the benefits of sprint interval training, and I wanted to share what it said here.

According to the study cited in the video sprint interval training increases human growth hormone by up to 2000% and testosterone by 38% .

This was achieved by the following procedure, roughly adapted:

1. 5 to 10 minute jog to warm up
2. light stretching to warm up
3. sprinting interval: four or five 20 second sprints at max speed with 4 minutes of rest between each interval.
4. light stretching to cool down

One paradox noticed during training is that when people hear "maximum speed" they tend to tense up their bodies too much; according to the video if people get told to run only at 90% or 95% max speed they actually run a little bit faster than if told to run at 100% max speed.

Other options include:

• sprinting up a hill to increase strength gains in the legs and improving sprinting technique by increasing knee drive.
• sprinting on sand or long grass to train smaller stabilizer muscles in the feet/ankles/knees and increase strength in the core/obliques.

The original video is here:

 

[Rhys]

I visited my local gym this morning to start a BBS routine. The gym is equipped with free weights for the Big 5 exercises, but since I need to transition quickly between exercises to minimize rest periods and I’m not yet familiar with proper form, I prefer using machines where possible. However, I must do a bent over barbell row as there isn't a machine alternative for a seated row. I’d appreciate some advice from more experienced gym-goers:

The only available machine for the "Pull-down" segment of the routine is a Lat Pull. Since I have to sit on this machine and can't perform the pulldown at the prescribed 45-degree angle, would a standard lat pulldown effectively target the intended muscle groups?

 

[Honzap]

I visited my local gym this morning to start a BBS routine. The gym is equipped with free weights for the Big 5 exercises, but since I need to transition quickly between exercises to minimize rest periods and I’m not yet familiar with proper form, I prefer using machines where possible. However, I must do a bent over barbell row as there isn't a machine alternative for a seated row. I’d appreciate some advice from more experienced gym-goers:

The only available machine for the "Pull-down" segment of the routine is a Lat Pull. Since I have to sit on this machine and can't perform the pulldown at the prescribed 45-degree angle, would a standard lat pulldown effectively target the intended muscle groups?

Transitions:
Take it easy. You are not in a competition. Since the location seems to be in a public gym, there will be times where someone else is using the particular machine and is oblivious to your own routine. Few extra seconds won`t make any difference.

Free weights vs. machines:
It depends what you are after and what your current abilities/capabilities are. For someone older, with health issues, movement limitations the machine routine will be an easier way. For someone younger enjoying reasonable health free weights will give more benefit in the long run. And let`s put this one to bed - machines are not inherently safer than free weights.

Pull-downs:
On a machine there are multiple ways on how to do this. Main goal is pulling the bar down using the back muscles. Lats should take the major load, followed by rhomboids and trapesius. Hands acts as hooks and arms as connection between your hooks and the actual working muscles. Naturally this is done with your back straight (sitting up straight). Introducing angle here is for few reasons. One - your movement is limited and angling your back backwards makes it easier (or even possible) to achieve the pull excercise. Two - you want to pull harder (more weight). Otherwise your back muscles will work just about the same whether straight or tilted.
Last one on the subject. Use the machine until you can do at least 3 consecutive pull ups (chin ups) on the pull up bar. From there onwards ditch the machine and work your pull ups to 10 repetitions in each of three sets.

Any additional question, just ask.

 

[Anthony]

I visited my local gym this morning to start a BBS routine. The gym is equipped with free weights for the Big 5 exercises, but since I need to transition quickly between exercises to minimize rest periods and I’m not yet familiar with proper form, I prefer using machines where possible. However, I must do a bent over barbell row as there isn't a machine alternative for a seated row. I’d appreciate some advice from more experienced gym-goers:

The only available machine for the "Pull-down" segment of the routine is a Lat Pull. Since I have to sit on this machine and can't perform the pulldown at the prescribed 45-degree angle, would a standard lat pulldown effectively target the intended muscle groups?

If you just started out, I wouldn't want to rush through and minimize rest periods, even if you're using machines. I think that the focus should be on proper from and technique. If your also doing some barbell compound exercises, in that case I especially wouldn't minimize rest periods as these are taxing on the body and CNS.

I wouldn't worry too much about sticking to a program completely, and I would adjust it to suit your personal life and preference up to a point. There aren't really any mandatory exercises, this would all depend on your goals. Lat Pulldowns, chest supported rows (dumbbell or T-bar), dumbbell rows, these can all be very effective for back training.

 

[Rhys]

Thank you for your input, @Honzap and @Anthony. I want to make sure I behave in a way that won’t cause injury!

And let`s put this one to bed - machines are not inherently safer than free weights.

Duly noted!

Last one on the subject. Use the machine until you can do at least 3 consecutive pull ups (chin ups) on the pull up bar. From there onwards ditch the machine and work your pull ups to 10 repetitions in each of three sets.

If you just started out, I wouldn't want to rush through and minimize rest periods, even if you're using machines. I think that the focus should be on proper from and technique. If your also doing some barbell compound exercises, in that case I especially wouldn't minimize rest periods as these are taxing on the body and CNS.

I like the idea of doing a chin up since there’s a bit of skill development in lifting and controlling your own body weight… but I’m trying to reconcile the above advice with the methodologies laid out in Body By Science. Doug McGuff has this to say about rest periods between sets:

Rest Periods Between Exercises

We encourage our clients to move quickly from one exercise to the next. Thirty seconds to a minute is typical for them to make the move and get adjusted into the next piece of equipment. There are metabolic conditioning benefits to be achieved by moving briskly. As you accumulate the by-products of fatigue, the amount of resistance that you can use drops, so the relative degree of inroad that you're achieving as you progress through the workout is increased.

Ideally, you should move briskly enough from exercise to exercise that you're huffing and puffing and not inclined to carry on a conversation with your instructor or workout partner. The pace should be such that you produce a fairly profound metabolic effect, but you shouldn't move so quickly that you feel light-headed or nauseated. At the other extreme, you shouldn't pace yourself to the point where you feel so completely recovered that it's as if you're starting the first set of a workout sequence on every movement.

The “Time Under Load” in BBS is a measured approach - it ensures that every second of the exercise is effectively contributing to muscle growth by maintaining continuous, controlled tension on the muscles throughout a set. Each set lasts a span of roughly two minutes, but in that time, your muscles are supposed to reach the point of failure. I want to get to the next set in enough time that the perceived "threat" to my body (or “profound metabolic experience”) generates the adaptive response.

You can see the dilemma I want to do this method properly, but without damaging myself…

Looks like I should just start later once I’m used to equipment.

 

[Honzap]

You can see the dilemma I want to do this method properly, but without damaging myself…

Looks like I should just start later once I’m used to equipment.

When starting, just like @Anthony mentioned, proper form beats everything. Use lighter weights and ample rest periods between sets and plenty of recovery time between workout days. Until you get your form nailed down, don`t even think about following any particular program and forget about HIIT.

2 minute long sets is very advanced stuff. Once again learn basics first. Going too far too fast is the surest way to injury.

 

[Anthony]

You can think of HIIT or any other training modality as a strategy that is supposed to help you achieve a certain goal. So the starting point would be to know what you're aiming at. If it's gaining muscle and strength, then there are several ways you can approach this, and HIIT isn't really necessary, or even the best way to go about it, especially when starting out. Learning to push yourself to failure is something that takes months and years of experience, and from what I've read, even trained individuals aren't good at this. When you read some of these books on training, they'll all present their approach as some sort of a holy grail, and I'm guessing a lot of it has to do with marketing and to potentially increase sales. But in the end, there's nothing special about HIIT, a strategy is just a strategy and it shouldn't become a goal in itself. The goal can be to increasing strength, muscle, endurance, etc., and the strategy is just a tool you use to achieve that. I'd pick something that's suitable for your experience level, that you'll be able to do for a longer period and that you also enjoy.