An incredible body weight/dumbbell routine

I know everyone hates it, buuuuuut Bump. ty : )

Bump

Just remember that soreness is not at all an indicator of workout efficacy. And this is just circuit training... or cardio with "weights." Which is fine if you're looking for a metabolic effect. But far from ideal if you're looking to maximize muscle maintenance or growth.

And I'm not knocking it. Just want people to be clear on what it'd be best intended for.

bump to try it out this weekend. Looks interesting.

No, but in this case it IS an indicator of your body adapting to stress (the good kind) and thus going through changes (again, the good kind).

What research have you seen to imply this?

My point was, soreness doesn't have a whole heck of a lot to do with positive adaptations.

Yes, it appears that soreness stems from cellular microtrauma at the muscle cell stemming from resistance training. From all available research that I've seen though, we're still not certain what exactly is creating this trauma and it's very loosely related, at best, to actual positive changes in muscle strength/size.

More importantly, with my clients, I actually work to avoid soreness as there's really no point in it. They all progress over time without being sore. Undoubtedly when you take a completely sedentary person and run them through even the most conservative of routines, there's going to be some soreness. But as they adapt to this stress, eventually they won't get sore from the same type of exercise. Yet, they'll keep progressing in terms of strength and muscular development, which indicates that soreness doesn't have a heck of a lot to do with progress.

You have stuff like this that helps explain what we see in reality:

http://www.ncbi.nlm.nih.gov/pubmed/18171497

There's other research that indicates that muscle soreness isn't necessarily correlated with muscle damage. Meaning you can cause damage that will drive positive adaptations without actually creating soreness, which also implies that soreness is definitely not a good marker for workout efficacy.

There's other research that shows that you can even create soreness and damage and still not have progress (in terms of growth/strength gain) in high volume, low load types of exercise such as marathon training. Sure, they'll get sore, but the growth stimulus won't be initiated. Which is why you don't see jacked marathoners.

True, none of the so-called HIIT stuff that is all the rage these days (like this routine) is the greatest for muscle growth but it's still a helluva workout and does involve a lot of muscle involvement and will therefore cause muscle response and adaptation. Which is what I was going for.

Muscle response is very specific to mostly load and secondarily volume. The type of workout you see in this video may in fact overload a novices muscles and drive growth. However, for anyone who's been working at getting stronger for any length of time... this sort of program is going to be very suboptimal.

That's all I'm saying.

Again, if you're looking for a "hard" workout... something that might get you sore, might leave you winded, and might make your muscles burn... have at it. But the real adaptations that are going to occur from this type of training are more metabolic than structural.

Meaning it'll improve conditioning more than it'll drive muscle growth/strength.

Which again, isn't a knock on the program at all. All forms and dosages of training are a tool. You simply have to match the tools to the jobs you're trying to complete.

A lot of people mistakenly think that maintaining lean tissue takes throwing massive weights around when really it takes much less.
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LOL. Wow, all I did is post a great workout. I'd just thought I'd share with the community. Without making claims it does this or it's for doing that. I gave my experience with it. It's intense and will challenge you. It is what it is.

If I ever share another workout I'll be sure to make a laundry list of what it's good for, it's main goal, any biochemical changes that may occur, it's effect on rate of hair regrowth and whether it'll effect the earth's gravity. My apologies.

Oh wow... not sure why you're getting defensive. As I noted twice now... I wasn't bashing the workout. Nor was I bashing you for posting the workout.

I simply wanted to clarify for who and what this sort of workout might be suited. You have to understand that there are a lot of novices on these forums. I receive a dozen or more emails from this forum alone each day from people who are confused by workout structure relative to their goals.

Most people don't have the requisite knowledge to decipher what's appropriate for them and what's not. So when a workout is shared with no associated content regarding for what it could/should be used for... especially on a public forum where hundreds of people read... I think it's pretty important to dive into things in greater detail.

Seriously though... my apologies for rubbing you the wrong way. That was not my intent.

LOL. Wow, all I did is post a great workout. I'd just thought I'd share with the community. Without making claims it does this or it's for doing that. I gave my experience with it. It's intense and will challenge you. It is what it is.

If I ever share another workout I'll be sure to make a laundry list of what it's good for, it's main goal, any biochemical changes that may occur, it's effect on rate of hair regrowth and whether it'll effect the earth's gravity. My apologies.

No need to get defensive. stroutman81 is just making sure those of us who may consider the workout understand more about it.

Agreed.