Doug McGuff MD. Instructs an Intense Workout | HITuni 

How did your life change? Can you describe it?

Hit without muscle growth

@@JaradPetroske Life changing yet you haven't added a single pound of muscle in 6 years lmao

Plus the endorphin rush is amazing!! I feel great for hours after!

Exactly, uncomfortable and painful.the brain tells you to quit every time. I have been doing this high intensity workout for 3 weeks now 💪 i follow Mentzer circles though. Monday pecks back. Thursday legs. Saturday shoulders bicep tricep. I don't like the way this guy is breathing 10:18 though i think its wrong.

@@Steger13 That sounds interesting, I'm going to check it out. I've done 4 weekly super slow workouts so far (really only once/week!) and am definitely getting strength gains. I do more of Dr. McGuff's upper and lower body all on the same day, takes about 20 min and I feel AMAZING after. Gonna check out Mentzer's approach. Thanks!

​@@Steger13this breathing is necessary. One never holds the breath. You need oxygen all the time through these workouts or any other By using the breath like this it helps on the movement of weight

​@@PropheticCoachTheresadon't, stay with Mcguff

Why boring???

+Joe Mati I mean no disrespect but moving at such unnaturally slow speeds seems counter intuitive to me.

Oh I get the physics of it. My comment was in regards to the monotony of such excruciatingly slow movements. I at no time questioned the efficacy of this type of training. Technically is the weight is moved at constant speed the force will be the same regardless of speed however faster speeds correspond to less time under tension and of course as you said imply a greater initial acceleration.

Should pause for 1 second at top and bottom. And should do 12-15 reps at least.

@@travissmith3720 That would completely defeat the purpose of the concept. You do understand they are doing super slow HIT?

So how you,re going with that?

Nice, that's exercise adherence right there. Great work

@@myHITuni I thought I was the only one doing HIT training for that long! Very cool, since 1980 for me and yes the old Nautilus machines were wonderful. I managed a center that had pretty much all the old ones!

A workout performed like this is a significant cardiovascular stimulus.

​@@myHITuniHIT turns into HIIT as well.

Thats an 8 year old video. Why comment now?

@@spicen93 I mean you commented on his comment…….

​@@dtm4071 Has he been doing this workout consistently over that 6-year period? If not, then your dig falls flat.

@@dtm4071 There are many that are big. Mentzer was a successful bodybuilder as was Yates ,there's two off the bat. They were on steroids but obviously every pro bodybuilder is on steroids.

@@dtm4071 you don't know if any training method got me big ,you haven't seen Me lol and they built their physiques through weight training and steroids.

@@dtm4071 Bit of a childish reply there bud ,mind you I expected it ,came rather quick too. It's alright we both known you have no life hehe and no Yates and Mentzer trained HIT. Maybe you mean Arnold? I take you don't know much about what you're talking about, Arnold was the one in pumping iron ,the shorter guy was Franco also why would I want you to see Me anyway? You like looking at men ? Are you gay? Nothing wrong with that mate but just come out and say it.

@@dtm4071 Another quick response? At this point mate I'm just laughing at you. It's sad. You keep saying I'm skinny , unlike you I don't care so much about my appearance,like I said you haven't seen Me.I also noticed you have a photo of a man's body as your avatar,kind of speaks for itself. I get it if you are a teenager but as a grown man it's a bit haha you know i mean if your gay just say it. It's 2022. As far as Yates and Mentzer building their physiques through multiple sets to be honest unlike you I don't really care,they used HIT style of training. I have a life unlike you and I'm not gay.

Excellent Stephanie.

Shoulders could have maintained retraction more throughout, as well as a consistently neutral position for the head/neck.

+John Shalvey I have personally asked Dr. McGuff this question. His response is that the nervous system seems to be too fatigued to effectively perform the other exercises if leg press is performed first. I also train my clients on the leg press last.

+Jay Vincent If that is the case, then perhaps it should be performed as a stand alone exercise, first, then a 5-10 minute rest before the fun begins with the HIT circuit. Performing it last, it has been reasoned places the subject into a situation where the exercise that demands the most energy is being performed when the energy supply is at it's lowest point. I have had success alternating a lower body exercise with 2-3 upper body exercises as I work my way through 12 total in the circuit. Usually, Leg Press is the 1st exercise performed. Thanks for the feedback. I will try it a few times and compare the difference to my current habit.

I am sure it will also vary between people. Personally, my nervous system is wrecked just after a few upper body exercises and I find that I need to do lower body work on a completely different day. If energy demands become an issue, this seems to be the best if the individual has the time to do a split routine.

+Jay Vincent Did you ask him why he is not doing the pullover through its fullest range of motion? Safety? Rotator cuff risk?

+John Shalvey About a minute into this video Dr McGuff states why the leg press is left to the end: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Txsd0rIsPR4.html

Yes

Biggest muscles to smallest

It may well be Daniel. If you decide to give it a go, you will need to start slowly and cautiously at the outset, dip your toes in as it were, and see how your body responds. Best to start relatively easy and within your comfort zone especially in the first few workouts and see how your body responds in the hours and days after the initial workouts. Make sure you apply biomechanically sound exercises and find a trainer versed in this style of exercise if you are unsure

Yes it can, there are significant considerations that need to be accounted for when using bands, but it can be done.

Up to 2 minutes/2.30 works as long as the trainee gets to momentary muscular failure or proximal to it. The effective TUL window is quite broad.

Isn't the goal to build muscle. I'm not seeing it.

My trainer is satisfied if I reach failure in 90 seconds to 2 minutes. If I exceed 2 minutes by too much, he increases the weight.

Whilst the finest machines have advantages, they are not the key to the appropriate stimuli. You can still get similar results with more standard machines, free weights and other modalities. You can check www.hituni.com/hit-gyms/ to see if there is a facility near to you.

Don't do cirgury before trying HIT Super static protocol

Both can work very well.

+Francesco Panzera Train the muscles for strength with exercise as shown in this video. Then channel that acquired strength into your sport specific explosive movements, by practicing the exact movements you want to be explosive in i.e. your kicks, punches, takedowns etc.

Thanks for the tips, very specifics! 

@@myHITuni Louie Simmons the unmatched power lifting coach wouldn't agree with that simplistic approach

If you are perfroming the deadlift as a demonstration of strength then breathing would be different to that in this video.

@@myHITuni Correct. Is hyperventilation as shown here is possible, and safe during deadlift/benchpress, esp at heavy load? I am just starting to learn about your methods and will surely try them soon enough. Thank you!

The difference is that this is more intense and demanding. Those who makes 3 sets Are not training nearly as hard. They Are not able to do this and if you do it like this you cant do another set with prober form.

Hyperventilating

Isometrics are garbage

Says the ignorant You Tube guy.

SuperSlow Systems. There might be some customized MedX machines . See also RenEx for similar and further refined design.

+Matthew Markovich you could replicate this style of workout with free weights or even bodyweight at home. Our DIY HIT course shows how (lots of video content) and you are given the alternates whether you intend to use machines, free weights or bodyweight.

--YES THERE IS. That was my exact question after (1) going to two different gyms in my small town and finding it unlikely that I'd ever get lucky enough to manage the optimal zero-time-between-sets (I actually tried it for a month, spent half my time cooling down waiting in line), then (2) trying the BbS system with free weights (as described in the book but...it was NOT the same, particularly in regards to the pull-down...there is NO substitute for an overhead pulley, never mind the speed of set-up with cable+weights). Enter the Powerline home Multi-Gym with Leg Press by Body Solid (bodysolid dot com). Not cheap (but nothing compared to years of a fully equipped gym membership or purchase and housing of separate machines), a partner and I split the cost ($600 each, purchased through Sears), but damn...properly assembled this little monster accommodates ALL of McGuff's exercises as shown in Body by Science, and many more (25, in fact), all off a single (expandable) weight stack. The footprint is under 7ft. x 6ft, and it's solid steel throughout. Near commercial quality equipment, ingeniously designed. I've no dog in this race (retired), did a fair amount of research to find this equipment and con my girlfriend into devoting a small guest bedroom of her new home into housing the beast, but I defy any serious gym enthusiast to recommend a better multi-purpose resistance home setup for anything approaching this price, quality, and convenient size.

@@DROPOUT2001 Can the Powerline Multi-Gym accommodate the pull-over?

Find a 24/7 gym.

@@DROPOUT2001What machine are you speaking of?

Rob Gronbeck Nitric Oxide for the assist!

I would suffocate with nasal only breathing.

He never returned to the gym, and now weighs 375 lbs.

The guy working out runs this youtube channel. He's worked out for years like this and has very little to show for it. He might have some of the worst genetics l have seen.

@@idx1941 he’s like I am then. That’s why I was curious. I’ve lifted for years and it takes awhile for me to get any gains no matter how much protein and calories I take in. I’m just genetically built for running because I can sprint super fast and my legs gain strength fast lifting, but my upper body is just a pure struggle to build mass on.

@@Piccolo_Re I'm not trying to be critical of the guy...with his genetics there is only so much he can accomplish. But I honestly don't think this method is working for him very well. You'd want to see more results for the time and effort you're putting into the training. And if those results are not happening, then you have make some changes. The big problem with HIT people is...they exaggerate their attacks regarding volume training. In your case you say your legs respond well but not your upper body...well, doing a few more sets might be what your upper body needs. But HIT exaggerate and make it seem like volume means 8-10 sets. But if you're doing 1 set and increase it to 4, well that is more volume...but it's a lot less volume than doing 8-10 sets! Now some people have very different goals...I'm 64 and my goals are not the same as when I was 24 or 34. I don't want to feel like I've got to hit the weight 3x a week. At my age recovery takes longer and 3x a week is too much for me. So doing a semi-HIT workout of 1-2 sets and 2x a week is doable for me. And if I feel like adding a few more sets than I do it.

@@idx1941, my guess is he hopped around trainer to trainer, program to program, and never had a solid 6 month training interval with proper diet. Any decent trainer with any decent program plus a 500 calorie surplus hitting all the macros and getting all the essential amino acids and he would have responded. Perhaps he didn’t have the time to dedicate or the drive or the ability to have a full time trainer to force him to grow. My best growth period was when i was 20 years old and joined a legitimate health club and was working nights so I worked out in the morning when the staff was available to act as a free personal trainer. In 6 months my weight went from 125 to 145 and my bench went from 75 to 185. And while it’s not really possible to put on 20 lbs of muscle in 6 months, all 20 lbs looked good and made me quite stronger. Im also in my 60s now and just try to get back to that same 145 body I had 40 years ago. Lol

Whether this is "a very unpleasant" way to exercise depends on the individuals perception of effort and tolerance to discomfort. Muscle can be built with a 5RM load or a 30RM load, 30 seconds of TUT or 120 seconds of TUT. Dislike the discomfort of long sets, then increase load and keep the sets at the shorter end of the spectrum, as you suggest. Note that shorter sets *may* be somewhat favorable as a stimulus for myofibrilar hypertrophy, longer sets *may* stimulate a greater sarcoplasmic response. Sure, reps do not need to be this slow to stimulate an adaptive response. Significantly challenging reps, those proximal to muscular failure will always be somewhat slow regardless of intended tempo.

This is not about building bulk.

if genetics allow it

Using a weight that causes muscle fatigue within 45-120 seconds. Depending on your rep tempo in the region of 4-12 reps. Duration of the workout in total is usually about 10-20 minutes.

No need built into the workout, due to the tempo used and the relative ease of the initial rep or two.

Or is that the whole thing?

Christopher Wheeler One set till exhaustion

So basically this whole video is the whole thing, right?

Yes, that's right!

Awesome. Now if I could find a gym that was empty!

+Rodrigo Monteiro Ferreira You train all of your body once a week, rest for 7 days.

+Rodrigo Monteiro Ferreira Mostly we recommend doing full body routines 1-3x per week.

+BurritoJimmy _ When continuous and unencumbered breathing is utilized during high intensity resistance training (as shown in this video), it seems that peripheral (in the vasculature) systolic blood pressure is elevated significantly; the increase in peripheral diastolic pressure is less pronounced. It appears, however, that there is no increase in central (in the heart itself) blood pressure, above resting levels. Immediately upon finishing a HIT workout, blood pressure is likely to fall below pre-workout resting levels, however thereafter, there is likely to be a rapid return to close to baseline resting levels within the first few minutes of rest post-workout. Regular HIT may lead to a long-term decrease in resting blood pressure, particularly in those originally presenting with mild hypertension.

can somebody please please explain this in a simpler language , using easier words , try atleast please

Everything he's saying is literally everything body by science talks about in the book by Dough Mcguff by verbatim. in Laymen terms, as long as you keep a controlled breathing tempo, like what the client is doing, it puts less pressure on the heart and allows oxygen to flow in to help facilitate in the workout. Dough even recommends breathing in and out almost as if you're hyperventilating to ensure that oxygen is being evenly distributed throughout the routine when the work load gets more intense. the less you breathe, or hold your breathe during these workouts, you increase your blood pressure. essentially, bodybuilders do this interchangeably, sometimes they hold their breathe to get more oxygen to help give them more reps, but that's ultimately detrimental to your health long term. By working out the way this video describes it prevents future complications long-term physiologically and actually helps by decreasing blood pressure long term if performed regularly.

BurritoJimmy No I think the Technique of holding breath to get through a heavy bench press rep is more dangerous to increases in blood pressure.

This cadence is too slow. I believe in the principles of HIT as taught by the late great Mike Mentzer. But not like this. I was adding 10lbs to my deadlift a workout for 16 straight workouts. Once a week using a more regular training cadence. You have to engage all of the muscle and CNS. Then rest adequately. And EAT adequately. Or you will remain small. And not make optimal progress. In size and strength.

Shows your ignorance. You gotta start somewhere.

If you want to see a physique at the other end of the spectrum built with a similar approach, have a look here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xlVhY1TigWk.html

Different people have a different genetic potential. Depending on your genetics, diet and where your starting from will result in a different look. The aesthetics might be important to you but accessibility, time, strength gains, ease of implementation, functionality, body matenence etc. May be more important to other people. I'd rather be able to lift more weight than I did 3 months ago and be injury free than look a particular way.

Photos like that are almost meaningless when it is too easy to fake them on the same day with different lighting etc. Of more value is actual numbers with weight measurements and skinfolds. This program is designed to save your joints into old age. As someone who carries injuries I wish I had trained like this sooner. Note that I believe they terminate their sets too soon, and that more intensity is needed to gain substantial muscle.

You're right. Thanks. Kinda skeptic of this approach becouse I dont really see anyone out there doing a yt channel on this type of training. All I see are vegans and skinys doing it.

some pictures here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7H9XgNfx0h0.html

This is not about building bulk. This is about metabolic health and longevity.

@@spaceghost8995 hiit training can be used to build bulk, just add steroids.

Yes. You know back in the days when I competed, I would stick the needle in my glutes and VERY SLOWLY push the plunge so no oil would be squeezed out if you know what I mean

Hi Marq, This approach to exercise sequentially recruits all muscle fibers from slow through fast. The fast twitch fibers are recruited toward the end of the set. The ligaments and tendons are exposed to an unusually low level of force due to the slow cadence (in comparison to exercise where a faster cadence is used- where ligaments and tendons can be exposed to excessive and damaging forces). Notice the constant breathing throughout each exercise- this breathing method makes this type of exercise exceptionally low-risk. Hernias and hemorrhoids on the other hand- are due to straining against a load (often a one rep max) whilst holding the breath (Valsalva Maneuver).

HITuni - the home of High Intensity Training Thanks for the info. I'm a BJJ practitioner and i did ta variation of this routine about 2 days ago using free weight compound lifts, (bench, squat, deadlift, over head press, and rows.) I noticed my heart rate increased during the set, and my B.P. went up. I was done with my workout pretty fast, and i'm probably going to stick with this routine, because i'm feeling pretty damn sore right now. I'm guessing as long as my muscle are getting fatigued from lots of time under load, i should make progress.

MARQ CARNITA This type of strength training will serve you well in preparation for BJJ both in terms of strength and metabolic conditioning, throw in your skill practice/mat work and bouts and you're good to go. You can also use the following order of the exercises you mention if you feel like changing the order up at some point: Bent Over Row, Overhead Press, Dead lift, Bench Press, Squat.

HITuni - the home of High Intensity Training Yeah I'll do that on my next day. I'm probably just going to train twice a week, due to how much time under load there is in this routine. I do BJJ 2-3 times a week. I want to make sure I'm fully recovered before getting on the mat. Thanks

@@marqcarnita4045 hey Marq, 5 years after, here I am, wondering if you kept training this way, and if you did, could you share a bit of your experience? How frequently did you train, how did you combine it with the BJJ, did it have a noticeable impact, etc.

As much weight as it takes to produce failure in 8 reps. Takes a bit of tuning in the first few of sessions and more tuning beyond. You may have to extend your recovery time or lower the weight increase. If you push your recovery time out long enough (10 days or over) you may need to do some thing in between workouts (like sprints) to keep the metabolism. ticking over

Dorian Yates and Mike Mentzer are HIT guys body builder genetics are very rare it only seems like it's not because of the internet. Plus steroids.

This is not about bulk.

No

Good point, a great trainer will be able to get a client to appreciate the importance of this and coax them in the direction of working this hard. Some may get it in the first session or two, others will take longer, and everyone can benefit.

This super-slow muscle work trains every fibre of each muscle at each length, so if you need to react quickly and forcefully, your muscles are equipped to do that. The adaptive response is that all the fibres in a muscle are awake and ready to work when needed, just like Paleo man, who possibly did this type of exercise to maintain his fitness when not chasing prey or running from predators.

+Oleg M Size isn't correlated with health or fitness. Reading Dr McGuff's book would give Oleg an overview of what McGuff is trying to do here. BTW-This workout is infinitely harder than a traditional weight workout.

+Jiminy Cricketer Harder does not mean more productive. And yes, I read his book. I agree with this approach to training, but not to diet/nutrition. However, muscle strength is one of the most important part of overall fitness. Size, in most cases, will increase with the strength increase.

+Oleg M I've seen too many large muscular guys who not only are severely and permanently injured to the point of crippling but not fit enough to walk a city block. McGuff's approach uses strength training to increase fitness and health in a safe, sustainable environment. Strength training is a tool and the objective is not necessarily body building or olympic weight lifting (two objectives I believe are contra health). I'm not a true believer in McGuff's methods but I do believe his book makes it clear that athletic performance and super fitness are quite different from health. His points regarding injuries and overall health are also well taken. ( I also, do not advocate a paleo diet, I'm more of a balanced diet guy.) I simply want to be honest about his methods and approach, not debate the virtues of size or athletic abilities. "Body by Science" is an excellent book and Dr. McGuff is an articulate advocate.

+Jiminy Cricketer Well, yes, I am not advocating PED or saying that power lifting and olympic style lifting is the answer. Not even crossfit stupidity. But what I am saying is that most of those HIT guys, for some reason, have nothing to show, in terms of muscle mass/strength. Just like the person in this video. Skyler is another example. I seriously doubt that Skyler, for instance, would be able to handle any serious resistance. I am a huge fan of the original Mike Mentzer approach. I don't really think that 10 * 10 sec (superslow style) is necessary or more productive. All you need to do is to lift in controlled manner in order to avoid excessive force . I've been pretty successful with 3*3 or 3*4 sec cadence. Alternating 3 BIG compound exercises with a trap bar heavy dead lift. Each once every 2 weeks. Some of those guys would greatly benefit from less volume and frequency. Even once in 3 weeks. Yes, it sounds ridiculous, but it works magic. Diet is what Dr. McGuff, in my opinion, got it all wrong. And it makes such a HUGE difference in results. Low carb/paleo approach to diet will inevitably trigger higher levels of stress hormones and those hormones LOVE eating your muscles and slowing down your thyroid. More than even steady state activity nonsense.

+Oleg M I get your point. My point is that size isn't what McGuff is necessarily about. Originally, Arthur Jones made some claims concerning muscle development, using Casey Viator etc, but I don't think that's McGuff's total message. "Body by Science" in many ways is quite different from Nautilus/Jones. In the end you are better off being injury free, healthy and reasonably fit. Don't forget, Casey Viator is dead as are the Mentzer brothers. Some claim a relationship between grip strength and health and longevity (I'm skeptical here) but no reputable scientist claims muscle size leads to health and longevity. I can't speak for Dr McGuff but I don't believe he is recommending an ideal body building routine.

+arcidiavolo To say true, it's seems optimized for me!

It is very boring. But I find weight training frightfully boring anyway. I've kept at it for twenty years, I'll try just about anything to do as little of it as possible, while still getting results.

Arthur Jones's ideas. He's not saying they're his own.

@@byroncopland actually he borrowed (stoked Arthur Jones, then Mike Mentzer then Dorian Yates ) and combined it with Ken Hutchins old very old 10/10 super slow train from back in 60s he did not invent or created any of this! It’s nothing new. People need to educate themselves. This is not HIT

@@bobmac9070 Hutchins didn’t make any contributions until 70’s 80’s, after he learned of Jones and began working at nautilus. Does a person have to declare before every workout “I did not invent this training protocol!”?

@@byroncopland truth be known (Yes & No) that is right, he did work with Jones …however he left Jones and Nautilus to pursue his own career and continued to develop the super slow techniques, he wrote several articles and published his own books and training manuals. He was also published in the New York Times which I read. He improved this process into the 90s ( 10/10 was his idea) not Jones!