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Videos

17

May'18

Doctor Doug McGuff Talks Fitness and High Intensity Training For The Over-40s

Doug McGuff MD, is a family man who successfully combines a highly intense career as an emergency physician, with a passion for high intensity exercise. A long-time strength training enthusiast and advocate, he has written four books on exercise including co-authoring the best-selling Body by Science. A fifth book, The Primal Prescription details how to navigate the modern healthcare system and when possible, how to avoid it altogether. For over 20 years Dr. McGuff has also operated Ultimate Exercise a personal training facility in Seneca, helping to keep South Carolinians and enthusiasts from all over the globe in peak physical …

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13

Apr'18

HIT and Running: An in-depth conversation with Skyler Tanner about Resistance Training and Cardio

Skyler Tanner is an exercise physiologist based in Austin, Texas where he operates Smart Strength, a HIT-focused, evidence-based, strength training studio. Skyler also regularly brings a fascinating perspective to all things exercise, through insights on his blog, skylertanner.com. I have been intrigued by his recent writing on combining resistance training or HIT with running, an interest that he has developed over the last 5 years. Before any die-hard HITers choke on their coffee at the mere mention of running, Skyler still communicates that by far the most important thing that you can do for your physiology exercise-wise, is to apply …

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27

Nov'17

High Intensity Training with Resistance Bands

In this post, I want to look at resistance bands: how useful are they, who can benefit from them, and can be used for HIT? Outside of simple equipment such as chin bars and push up handles, another piece of home exercise kit that people tend to consider for strength training are resistance bands. The idea of resistance bands is appealing: a potential gym’s worth of exercises promised in a portable pouch the size of a typical handbag. What’s not to like?   Watch Simon explain three key points about resistance bands   Different types of resistance band Resistance bands …

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20

Sep'17

Regular exercise won’t save you from the dangers of sitting

You’ve probably heard the phrase “sitting is the new smoking”. A strong and attention capturing statement indeed and one that implies a familiar activity has deleterious effects on our long-term health. Perhaps conjuring thoughts in the reader of diseases associated with smoking such as cancer and heart disease. One may also infer that sitting is addictive, that the comfortable looking armchair is luring us seductively to an early grave. I want to find out if there is any merit to this attention-grabbing headline and if so, what we can do to protect ourselves from the ravages of…sitting?   What are …

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28

May'16

Physically Fit for Life Part 2: Resistance Training

In the last post, I covered the benefits of performing regular moderate intensity activity, specifically walking. As discussed in that post, walking is a form of exercise that helps to improve the first 7 factors on our list highlighting some of the most important benefits that can be attained through exercise.   In this post I am going to address another type of exercise, one that can stimulate positive adaptations in the remaining 9 factors for being Physically Fit for Life, namely: Muscle tissue mass Strength, across your entire muscular system Bone mass density and the strength and integrity of your joints, …

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21

Dec'15

Performance Pins for Drop Sets

What are Performance Pins?   What are drop sets? A drop set refers to the technique where an exercise is performed with a given load as per usual. However instead of finishing the exercise when the targeted musculature has reached MMF in the initial set, the weight is reduced by approximately 10-25% as quickly as possible and the trainee continues to perform the exercise with this reduced load. The person exercising will usually be able to achieve an additional 1-4 repetitions with the lighter load.   Are drop sets useful? When would you use them? There are three circumstances that …

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07

Feb'15

Making a success of HIT

Mentored by co-author of Body By Science John Little, Blair Wilson, owner of MedX Precision Fitness, probably couldn’t have had a better introduction to HIT. We spoke to Blair to find out what it takes to succeed in the niche world of High Intensity Training.   When Blair was 16 years old, he had to have shoulder surgery due to accumulated strain from rugby, hockey, water-skiing and other athletic endeavours he was involved with. It was a case of “over use” rather than a momentous injury; and in retrospect it was a lucky situation that led Blair to start working …

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19

Dec'14

MMF better than RP: Strength and Body Composition Results (part 3)

The first two posts relating to this piece of research (The effects of low volume resistance training with and without advanced techniques in trained participants. Jürgen Giessing, James Fisher, James Steele, Frank Rothe, Kristin Raubold, Björn Eichmann) looked at the reasons we consider this research paper to be of value, the exercise protocols used and the differences in protocol between the three groups (ssRM, ssMMF and ssRP). In this post, we will look at how the researchers gathered the data and the actual results of the study in detail and we will take a look at the conclusions that can …

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25

Jul'14

Understanding Exercise and Choosing Your Alpha Exercise and Beta Activities

Why do you exercise? When you decided that you wanted to commence an exercise program, what went through your mind? I bet it was one of the reasons listed below.   Typically, there are four categories of motivators or values for wanting to commence exercise. Do let us know if you can think of others! It should also be pointed out that all the motivators above are legitimate to one degree or another. Of course an individual may have a number of different motivators from two or more of the above categories, all converging to drive that person to start a new exercise regime. …

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17

Jul'14

What is Momentary Muscular Failure, Why We Seek It Out… and How To Get There

Achieving Momentary Muscular Failure (MMF) has long been a key tenet of High Intensity Training (HIT): the goal, the pinnacle, the crowning achievement for each exercise performed in a routine.   What is MMF and why does it occur? Let’s simplify things by looking at MMF specifically within the context of dynamic exercise consisting of concentric (lifting) and eccentric (lowering) muscle actions. In this context, momentary muscular failure refers to the moment in an exercise set, when the force output of the targeted musculature has been reduced to a level equal to the force of the chosen load, due to …

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