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I didn't pick up much crap at all. I thought it was well done, and the author clearly mentioned what he preferred vs the science. I've been weightlifting for a

by mamp 10y ago

I didn't pick up much crap at all. I thought it was well done, and the author clearly mentioned what he preferred vs the science. I've been weightlifting for about 3 years, no hormones, I'm old (about 50), I'm a doctor and a statistician (ahem, I mean data scientist) and my view is that the vast majority of advice on the net is really bad, so I found this article a refreshing change. Bloggers select small sized, underpowered studies to support their 'bro science' theories, and it's hard to differentiate what information applies to natural bodybuilding - which is not much since many bodybuilders are on hormone supplements. My only comments are that creatine in high doses can cause renal stones, and the BMR calculator probably doesn't take into base level activity. E.g. my BMR is around 1600 cal, with general moving around it's around 1800 (before exercise). I measure my exercise calorie burn with a heart rate monitor, and balance my calories intake (using MyFitenssPal). I've been able to control my weight accurately over the last 4.5 years - originally 84kg, down to 64kg, now around 69kg with weightlifting. It's tough being old and trying to put on muscle... and I wasted time not eating enough to start with.

jacques_chester 10y ago
> Bloggers select small sized, underpowered studies to support their 'bro science' theories There's simply no money for large, high-powered studies. We have to rely on what observations are actually possible. However the quality of studies, especially in terms of study design, is steadily improving. > it's hard to differentiate what information applies to natural bodybuilding Actually, a lot of the worst studies are done with novice trainees. All we've learnt from those is that pretty much any stimulus works on someone who hasn't trained before. Studies involving subjects using anabolic and androgenic steroids typically control for that.
- gaius 10y ago
  There's simply no money for large, high-powered studies. Yes there is, the deepest pockets of all are very, very interested in fitness: the military. You can download the Navy SEAL physical training guide for free! http://www.sealswcc.com/navy-seal-naval-special-warfare-physical-training-guide.html http://www.sealswcc.com/navy-seal-naval-special-warfare-phys... http://www.sealswcc.com/navy-seal-what-are-chances-hell-week-success.html http://www.sealswcc.com/navy-seal-what-are-chances-hell-week... "A three year Naval Special Warfare study comprised of thousands of SEAL candidates has identified the speeds, distances and reps that correspond to success at BUD/S. The graphs in the predictive model show the boundaries of smart training to maximize your odds of success without increasing your risk of injury."
  - jacques_chester 10y ago
    The study appears to show that cardiovascular adaptation dominates the outcomes once you get over a fairly moderate strength level. You don't need a 500lb deadlift to lift a machine gun -- or swim with a 50lb pack. I'm talking about hypertrophy, which is the purpose of the post here. There's not much money for "hi we'd like to research how to make healthy adults as big as possible, thanks".
SiVal 10y ago
and I wasted time not eating enough to start with If you wouldn't mind, I'd be interested in more explanation of this comment, because it's possible that I'm in the same situation you were in when you were "wasting time" and don't realize it. What did you discover about an old guy putting on muscle without putting the lost (non-muscle) weight back on?
- mamp 10y ago
  Some lessons, based on the fact that as you get older your testosterone levels decrease: - Based on your testosterone levels and genetics there is a max amount of muscle you can put on per year (without drugs) so exercise and eating over that level doesn't make more muscle, just fat & injury. This varies per person, you have to try and find out. - You need longer recovery time between heavy weight sessions - Make sure you eat enough to grow muscle, but no more than necessary - I've given up the bulk and cut methods i.e. I don't think it's healthy to put on lots of weight and then rapidly cut, it's better to go slow and make smaller adjustments, it will take longer to put on muscle but you will look better for more of the year Good luck!
sn9 10y ago
Small nitpick: BMR, by definition [0], is the amount of energy burned by a body at rest. I'm not sure about the medical field, but, at least online, when one wants to calculate total energy use, one calculates Total Daily Energy Expenditure (TDEE), defined as the sum of one's BMR and the calories burned from activity. (Usually one simply estimates activity, and then uses measured caloric intake and rate of weight change to infer the true value of one's TDEE and activity level.) https://en.wikipedia.org/wiki/Basal_metabolic_rate https://en.wikipedia.org/wiki/Basal_metabolic_rate

by mamp 10y ago

jacques_chester 10y ago

> Bloggers select small sized, underpowered studies to support their 'bro science' theories There's simply no money for large, high-powered studies. We have to rely on what observations are actually possible. However the quality of studies, especially in terms of study design, is steadily improving. > it's hard to differentiate what information applies to natural bodybuilding Actually, a lot of the worst studies are done with novice trainees. All we've learnt from those is that pretty much any stimulus works on someone who hasn't trained before. Studies involving subjects using anabolic and androgenic steroids typically control for that.

gaius 10y ago
There's simply no money for large, high-powered studies. Yes there is, the deepest pockets of all are very, very interested in fitness: the military. You can download the Navy SEAL physical training guide for free! http://www.sealswcc.com/navy-seal-naval-special-warfare-physical-training-guide.html http://www.sealswcc.com/navy-seal-naval-special-warfare-phys... http://www.sealswcc.com/navy-seal-what-are-chances-hell-week-success.html http://www.sealswcc.com/navy-seal-what-are-chances-hell-week... "A three year Naval Special Warfare study comprised of thousands of SEAL candidates has identified the speeds, distances and reps that correspond to success at BUD/S. The graphs in the predictive model show the boundaries of smart training to maximize your odds of success without increasing your risk of injury."
- jacques_chester 10y ago
  The study appears to show that cardiovascular adaptation dominates the outcomes once you get over a fairly moderate strength level. You don't need a 500lb deadlift to lift a machine gun -- or swim with a 50lb pack. I'm talking about hypertrophy, which is the purpose of the post here. There's not much money for "hi we'd like to research how to make healthy adults as big as possible, thanks".

SiVal 10y ago

and I wasted time not eating enough to start with If you wouldn't mind, I'd be interested in more explanation of this comment, because it's possible that I'm in the same situation you were in when you were "wasting time" and don't realize it. What did you discover about an old guy putting on muscle without putting the lost (non-muscle) weight back on?

mamp 10y ago
Some lessons, based on the fact that as you get older your testosterone levels decrease: - Based on your testosterone levels and genetics there is a max amount of muscle you can put on per year (without drugs) so exercise and eating over that level doesn't make more muscle, just fat & injury. This varies per person, you have to try and find out. - You need longer recovery time between heavy weight sessions - Make sure you eat enough to grow muscle, but no more than necessary - I've given up the bulk and cut methods i.e. I don't think it's healthy to put on lots of weight and then rapidly cut, it's better to go slow and make smaller adjustments, it will take longer to put on muscle but you will look better for more of the year Good luck!

sn9 10y ago

Small nitpick: BMR, by definition [0], is the amount of energy burned by a body at rest. I'm not sure about the medical field, but, at least online, when one wants to calculate total energy use, one calculates Total Daily Energy Expenditure (TDEE), defined as the sum of one's BMR and the calories burned from activity. (Usually one simply estimates activity, and then uses measured caloric intake and rate of weight change to infer the true value of one's TDEE and activity level.) https://en.wikipedia.org/wiki/Basal_metabolic_rate https://en.wikipedia.org/wiki/Basal_metabolic_rate