I have wondered if, from a purely cardiovascular standpoint, bodybuilding is just obesity with extra steps. Being big for the sake of being big can’t be good for your heart after a couple decades in the game. The life expectancy and health complications after age 40 can’t be that different between a big bodybuilder and a fat man.
Muscular strength is associated with lots of good health outcomes but actual competition bodybuilders who use roids and do bulk and cut cycles are always dropping dead in their 40s and 50s.
So I'd just add gymnastics + HIIT (assuming you've got a place where you can actually do men's gymnastics). Gymnastics already includes plyo/explosive/rotation/jumps.
Look at the low bf% of male gymnasts, they retain year-round. Whilst working out constantly near their strength limits. A bodybuilder cutting, could not perform at that level. And would have immense trouble staying there. Yet the gymnasts don't seem to be stressed out by their low bf%. On the contrary, they need it to perform their moves.
Their flexibility implies, that their fascia are aligned, which gives them better energy-> force translation and probably also helps with recovery, which then helps manage their stress level.
I love strength training and have pursued it naturally off and on for 25 years. And I agree with your premise. 90% of my gains came in one absurdly dedicated period in only 7 months where I went from 155lbs to 193lbs. Once you’ve achieved this you can maintain that size with one session a week. Keep your diet in check so you don’t get fat, and then use all of that free time to pursue other things.
The problem with the 7 month explosion was that it came 10-13 years after I first went in to a weight room. So I fumbled around under eating, not having a program, and not squatting with enough intensity to achieve those gains. I could take a dedicated newbie from 0-100 in 2 years, and perhaps only one.
I will say a grueling 1-1.5 hr training session is awesome for your mental heath though.
You suggest you stop after getting 80% of results with 20% effort. But what if some people want to try reach their full potential? For them remaining 80% of effort makes sense and there is no waste of time in it.
I don't know if it was a waste of time if you learned what like / don't and what does / doesn't suit the results you're seeking. 2-3 years is a minimum investment for anything worthwhile, likely an "intermediate" level. Though "I did X for 10 days" or 30 days sells on titles and thumbnails all over YouTube and Substack. That 3-5 year period is where decisions have to be made (in anything), the noob gains are over, the "juice is explicitly NOT worth the squeeze", the returns WILL be diminishing; and that is why the goal you're pursuing is valuable :D
Excellent article, really enjoyed it. Agree with movement, strength training. As a man close to 70, balance is key, so biking helps there. When you hit my age recovery from strength training takes quite a bit longer. I’m still building some strength and muscle but it’s not anything like years ago. Agree bodybuilding is a vain and silly activity. Martial arts, boxing, wrestling is time well spent. Work on virtues like prowess, courage, fortitude, perseverance to enhance your soul and your body.
I'm reminded of Philostratus' description of the Tetrad, the training cycle used by gladiators. He didn't like it but did he even lift, bro?
"The first day prepares the athlete. Regarding exercise of the first day, it is made up of short, intense movements which stir up the athlete and prepare him for the hard workout to follow on the next day.
"The second is an all-out trial. This strenuous day is an all-out test of his potential.
"The third is relaxation. The third day employs his energy in a moderate way.
"The fourth is a medium-hard workout. While on the day of the medium workout or last day, the athlete himself practices breaking holds and preventing his opponent from breaking away."
They didn't have weeks, just this four day cycling through forever. It's not hard to translate this into modern terms.
Totally. He blasts bb’ing yet goes on to recommend bb’ing lifts.?
I’ve been lifting for 32 years to look good. Forcing me to eat the best food I can get my hands on. I’ve restarted cardio after 25 years but if you lift intensely enough it’s not necessary. I’ve been leaning out every summer without it.
I figured I should do some because I’m in my 50’s.
I hate people at the gym who are in really good shape. What are you doing here? You're done.
- Jim Gaffigan
Love it
Sorry bruh. Hes right. Do shit that matters for your life. Not just the mirror.
its still necessary to maintain it
I have wondered if, from a purely cardiovascular standpoint, bodybuilding is just obesity with extra steps. Being big for the sake of being big can’t be good for your heart after a couple decades in the game. The life expectancy and health complications after age 40 can’t be that different between a big bodybuilder and a fat man.
Muscular strength is associated with lots of good health outcomes but actual competition bodybuilders who use roids and do bulk and cut cycles are always dropping dead in their 40s and 50s.
This is missing flexibility/mobility.
So I'd just add gymnastics + HIIT (assuming you've got a place where you can actually do men's gymnastics). Gymnastics already includes plyo/explosive/rotation/jumps.
Look at the low bf% of male gymnasts, they retain year-round. Whilst working out constantly near their strength limits. A bodybuilder cutting, could not perform at that level. And would have immense trouble staying there. Yet the gymnasts don't seem to be stressed out by their low bf%. On the contrary, they need it to perform their moves.
Their flexibility implies, that their fascia are aligned, which gives them better energy-> force translation and probably also helps with recovery, which then helps manage their stress level.
Maybe your thoughts aren’t worth putting to paper.
He is telling it straight.
Don't forget to just go for a walk. With a rucksack if you must.
I love strength training and have pursued it naturally off and on for 25 years. And I agree with your premise. 90% of my gains came in one absurdly dedicated period in only 7 months where I went from 155lbs to 193lbs. Once you’ve achieved this you can maintain that size with one session a week. Keep your diet in check so you don’t get fat, and then use all of that free time to pursue other things.
The problem with the 7 month explosion was that it came 10-13 years after I first went in to a weight room. So I fumbled around under eating, not having a program, and not squatting with enough intensity to achieve those gains. I could take a dedicated newbie from 0-100 in 2 years, and perhaps only one.
I will say a grueling 1-1.5 hr training session is awesome for your mental heath though.
Did you hear about Pareto Principle?
You suggest you stop after getting 80% of results with 20% effort. But what if some people want to try reach their full potential? For them remaining 80% of effort makes sense and there is no waste of time in it.
Dyel
I don't know if 2-3 years is a "waste" if you learned you didn't like it or it didn't produce the results you wanted -- and what else did instead.
That's like an intermediate investment to anything, though "I did X for 10 days" or
I don't know if it was a waste of time if you learned what like / don't and what does / doesn't suit the results you're seeking. 2-3 years is a minimum investment for anything worthwhile, likely an "intermediate" level. Though "I did X for 10 days" or 30 days sells on titles and thumbnails all over YouTube and Substack. That 3-5 year period is where decisions have to be made (in anything), the noob gains are over, the "juice is explicitly NOT worth the squeeze", the returns WILL be diminishing; and that is why the goal you're pursuing is valuable :D
https://en.wikipedia.org/wiki/Diminishing_returns
And small thing to note is honestly sculpting different parts can be useful for things like grip strength and forearm density.
VO2 is not the best predictor of longevity. https://youtu.be/PjgtuvNe2bM
Excellent article, really enjoyed it. Agree with movement, strength training. As a man close to 70, balance is key, so biking helps there. When you hit my age recovery from strength training takes quite a bit longer. I’m still building some strength and muscle but it’s not anything like years ago. Agree bodybuilding is a vain and silly activity. Martial arts, boxing, wrestling is time well spent. Work on virtues like prowess, courage, fortitude, perseverance to enhance your soul and your body.
Click-baity title, but I bit anyway.
I'm reminded of Philostratus' description of the Tetrad, the training cycle used by gladiators. He didn't like it but did he even lift, bro?
"The first day prepares the athlete. Regarding exercise of the first day, it is made up of short, intense movements which stir up the athlete and prepare him for the hard workout to follow on the next day.
"The second is an all-out trial. This strenuous day is an all-out test of his potential.
"The third is relaxation. The third day employs his energy in a moderate way.
"The fourth is a medium-hard workout. While on the day of the medium workout or last day, the athlete himself practices breaking holds and preventing his opponent from breaking away."
They didn't have weeks, just this four day cycling through forever. It's not hard to translate this into modern terms.
Day 1 - HIIT, quick lifts, sprints
Day 2 - heavy compounds
Day 3 - mobility, endurance at moderate level
Day 4 - medium compounds, and/or sports practice
Totally. He blasts bb’ing yet goes on to recommend bb’ing lifts.?
I’ve been lifting for 32 years to look good. Forcing me to eat the best food I can get my hands on. I’ve restarted cardio after 25 years but if you lift intensely enough it’s not necessary. I’ve been leaning out every summer without it.
I figured I should do some because I’m in my 50’s.
Lmk how it goes.