BPPLEE
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Mike Mentzer was in med school I don’t know if he ever finished. He got the idea for his training methods from Arthur Jones, the inventor of Nautilus.The amount of recovery needed is going to be different for everyone.
That's why I like tracking heart rate variability, it gives me some actionable feedback on recovery that's specific and not general. If I had to recommend just one biohack to somebody interested in fitness, it would be that.
Well, bodybuilders are mostly male aesthetic pageants now days. One study found the average age of death of a professional bodybuilder was about 47. Guys like Frank Zane or Schwartzenegger beat the odds because they are still alive.
I think Schwartzenegger had the better approach although that's not saying much. He was using steroids and he later admitted his diet wasn't healthy (he's dealt with high cholesterol in the past). The amount of volume he was doing was also probably unnecessary from an exercise physiology perspective. Like alot of guys in the gym scene in southern California at the time, he basically liked hanging out at the gym all day and training.
I try to weed out alot of fitness advice from bodybuilders, at least the ones with no medical background. I mostly follow physiotherapists and kinesiologists and their advice, and I try to stick to compound exercises. Based on Peter Attia's and my own father's experience with deadlifts (he was a weight lifter in highschool), I generally don't do anything heavy with those as the risk doesn't seem worth it. I've already had a few back problems after I got a spinal tap years ago and it's been creaky every since, I've probably had a case of slipped disk a time or two and just never bothered to do much about it (deadhangs and certain yoga poses are great for back tractioning).
The original Nautilus machines were set up with an isolation exercise to be followed immediately by a compound exercise. He called it Pre-Exhast training and he advocated doing one pre-exhaust superset per body part and working the entire body 3 non consecutive days a week. (Edit; 3 times a week was a later development by Ellington Darden. Jones advocated training each muscle group to exhaustion once a week and twice at the most)
As far as training advice from bodybuilders Jones said “If you want to know how to train a race horse you don’t ask the race horse.”
There were other bodybuilders that grew old and continued training like Dave Draper, Ed Corney, Boyer Coe, Lou Ferigno, Andreas Cahling, and Bill Pearl.
Arnold’s training partner Franco Columbu trained to a ripe old age but died last year while swimming.
After Arnold came back in 1980, Franco came back and won the 1981 Mr. Olympia.
It was even more controversial than Arnold’s win the previous year. It was clear that Tom Platz should have won.
He’s another bodybuilder still training in his golden years.
I’ve always followed my own routine but it was closer to Mentzer’s than Arnold’s.
Professional bodybuilders take too many steroids, growth hormone, insulin like growth factor and other things to be truly healthy.
I only tried steroids once in February of 1986. I did one cycle and my legs grew more than anything. When I went out to go for my usual run, my legs pumped up so much that I couldn’t run.
I didn’t gain much strength, I did bulk up a good bit but I never tried them again.
Back then I set my sights on having a body like Sylvester Stallone and combined running with lifting weights and weighed about 180.
In 1996 I discovered creatine and the strength gains motivated me to keep lifting heavier and heavier weights and my average body weight was 240. I could bench press 405 for 5 reps at that weight and was comparatively strong in all the lifts. I made my best gains training each body part once a week.
I continued to lift weights until 2017 then I started back last year. 4/21 will be one year.
Arthur Jones (inventor) - Wikipedia
en.m.wikipedia.org
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