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The Scientific 7-Minute Workout

well.blogs.nytimes.com

61–70 of 152 posts

Re: The Scientific 7-Minute Workout

#61

Earlier quoted context omitted.

Just about every powerlifting or strength/mass program, from novice to expert, has multiple squat days a week. The theory is that because the large areas (ex: leg, back) are actually composed of many muscles, you can hit them more frequently with slight variations (working different parts/ranges/etc.) and still recover.

That's not any theory I've heard of. Programs generally have you doing the same exercises repeatedly. Variations are not usually intra-program substitutes, and "slight variations" as substitutes are an anti-pattern. "Many muscles" also has nothing to do with it either--most leg exercises put the largest component of stress on the glutes, which are one big muscle body. On the other hand, the back is a whole lot of dif…

There are a lot of tried-and-true programs that include multiple squats a week.

Stronglifts is one, but there are programs from Glenn Pendlay, Bill Starr, Mark Rippetoe, etc. and they're all good for beginner to intermediate lifters - and they all feature two or three days a week of the same-old squats.

A beginning lifter should make gains in the squat even while doing it three times a week, sometimes for many months. After you hit the wall, programs will drop the number of squat days, replace a day of back squats with the front squat, or replace all-heavy days with a light-heavy-medium rotation.

It's true - you'll eventually plateau. But a 3x week squat program works for a lot of people, especially when starting out.

Re: The Scientific 7-Minute Workout

#62

Earlier quoted context omitted.

Just about every powerlifting or strength/mass program, from novice to expert, has multiple squat days a week. The theory is that because the large areas (ex: leg, back) are actually composed of many muscles, you can hit them more frequently with slight variations (working different parts/ranges/etc.) and still recover.

I have never heard of that. To my understanding, the important elements are: - Recovery doesn't take seven days. - Squats target the biggest muscles. - The biggest muscles produce the most testosterone, enabling you to make gains in other muscle groups more easily. Given those and the constraints of safety and putting up the most weight you can for a decent amount of volume, you want to squat as often as possible. No…

I agree, you are more correct than I was in my post.

Re: The Scientific 7-Minute Workout

#63
post #60
post #42

I should be able to do better than this. Presenting The Broscientific 7-Minute Workout: A: 5x Back Squat 5x Weighted Chin-up or Barbell Row B: 5x Deadlift 5x Olympic Press Repeat alternating. Do as many warm up singles as you can fit (max 5) ascending in weight before each heavy set. Increase weight on every exercise as often and as much as possible. Get or make some micro plates to extend linear progress when you ca…

This is a good start! When you say olympic press, you are referring to the clean and press, right? I'd try to fit bench press in there and maybe some hyperextensions in also. I think there is one key that needs to be stressed to people starting to work out: anything* is better than nothing. You may not see great gains by doing only 5x5 dumbbell curls every day, but you will start to generally feel better. * With good…

At the risk of stating the obvious, good form implies you do not try to lift more than you can lift with good form.

Fitness programs founder on three points

1. Ceasing to do the workouts.

2. Overdoing it and injuring yourself. This includes: not having rest days, too heavy weights,excessively exhausting workouts.

3. Lack of nutritional support.

Re: The Scientific 7-Minute Workout

#64
post #60
post #42

I should be able to do better than this. Presenting The Broscientific 7-Minute Workout: A: 5x Back Squat 5x Weighted Chin-up or Barbell Row B: 5x Deadlift 5x Olympic Press Repeat alternating. Do as many warm up singles as you can fit (max 5) ascending in weight before each heavy set. Increase weight on every exercise as often and as much as possible. Get or make some micro plates to extend linear progress when you ca…

This is a good start! When you say olympic press, you are referring to the clean and press, right? I'd try to fit bench press in there and maybe some hyperextensions in also. I think there is one key that needs to be stressed to people starting to work out: anything* is better than nothing. You may not see great gains by doing only 5x5 dumbbell curls every day, but you will start to generally feel better. * With good…

Olympic press meaning an overhead press with significant layback. Pressing with layback involves enough chest to get you balanced development. It's also better for posture, joint health, abdominal and posterior chain strength, and requires one less piece of equipment than the bench press. As long as layback comes from the hips it's perfectly safe for your back. Working on hip flexor mobility should get most people to the point where they can perform it properly fairly quick.

Re: The Scientific 7-Minute Workout

#65
post #45
post #42

I should be able to do better than this. Presenting The Broscientific 7-Minute Workout: A: 5x Back Squat 5x Weighted Chin-up or Barbell Row B: 5x Deadlift 5x Olympic Press Repeat alternating. Do as many warm up singles as you can fit (max 5) ascending in weight before each heavy set. Increase weight on every exercise as often and as much as possible. Get or make some micro plates to extend linear progress when you ca…

Your workout costs money. The other workout is free.

True, but the other has no effect for people with an average fitness level. It lacks intensity.

Re: The Scientific 7-Minute Workout

#66
post #65
post #45

Earlier quoted context omitted.

Your workout costs money. The other workout is free.

True, but the other has no effect for people with an average fitness level. It lacks intensity.

People who work out less than 6 minutes per day are all below average fitness level.

Re: The Scientific 7-Minute Workout

#67
post #42

I should be able to do better than this. Presenting The Broscientific 7-Minute Workout: A: 5x Back Squat 5x Weighted Chin-up or Barbell Row B: 5x Deadlift 5x Olympic Press Repeat alternating. Do as many warm up singles as you can fit (max 5) ascending in weight before each heavy set. Increase weight on every exercise as often and as much as possible. Get or make some micro plates to extend linear progress when you ca…

Fitting all that into 7 minutes will likely lead to injury for someone who is in the audience for any kind of short N minute workout, IMO. I concur with your general sentiment and good intentions though. :) Disclosure: at my peak I back squatted 350 and deadlifted 400.

Yes it would be a good idea to spend time reading and practicing technique instead of going heavy for a while. The general population might have trouble with this but I believe the people reading here can handle it.

Re: The Scientific 7-Minute Workout

#68
post #39

I tried the seven minute workout for a little while and saw no improvement in any dimension. This[1], on the other hand, has gotten me some significant results so far, five months in. [1] http://stronglifts.com/

I find it hard to believe that you can do squats more than one day a week. It takes a while for large muscles to recover, especially when you're doing heavy weight.

Then you've done it too hard. Ideally one should work-out at an intensity and volume (reps) that allows to be recovered after round about 48 hours. If the training is too hard compared to the fitness level you miss the point of supercompensation for the next training session. So, you have to build the ability to train hard up.

Re: The Scientific 7-Minute Workout

#69

My reaction to this is similar to this one: http://norvig.com/21-days.html (Teach Yourself Programming in Ten Years) I've been exercising regularly for a long time and know pretty well what my "equilibrium" exercise time is, and it's about 5 - 6 times longer than 7 minutes. If I thought it could be shorter, then I would make it shorter because my #1 goal is to minimize the number of minutes of my life I spend on exer…

Why not make exercise more fun instead? Play a sport, bike instead of car, etc...

Re: The Scientific 7-Minute Workout

#70

My reaction to this is similar to this one: http://norvig.com/21-days.html (Teach Yourself Programming in Ten Years) I've been exercising regularly for a long time and know pretty well what my "equilibrium" exercise time is, and it's about 5 - 6 times longer than 7 minutes. If I thought it could be shorter, then I would make it shorter because my #1 goal is to minimize the number of minutes of my life I spend on exer…

If it makes you feel better, each hour you spend exercising extends your life by around 3.5 hours (net 2.5 after the hour you spent) on average. These are just rough numbers, backed up by the Framingham heart study and an analysis of the Framingham data by Jonker, et al.: http://care.diabetesjournals.org/content/29/1/38.full.pdf They say 2.5 hours per week over a 75 year lifetime makes you live 3.5 years longer, and…

1 of each 3 extra hours is sleep. Also, you have time for shows and change after exercise. It is close to a wash.

But I bet exerciser years are better than non exerciser years, in old age.

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