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A "Bro-science"-Free Workout Routine?

post #1 of 8
Thread Starter 

Hi HeadFiers,

 

I'm looking for workout routine that is based on dull science and not 'bro-science', cliques, fads, "gurus", message boards, personal anecdotes, charismatic internet personalities, etc. Any ideas where I can find such information on the internet? Bonus points if the author of said workout routine has a PhD in exercise physiology, or similar, etc. 

 

Basically I'm looking for the workout equivalent of index fund investing or the Sound Science forum. 

post #2 of 8

If you're a beginner and you want to put on muscle as well as gain strength, my advice is to get on a barbell strength training routine that focuses on the big compound lifts - squats, deadlifts, power cleans, presses, etc. and linear progression of weight (small increments). Add a small amount of cardiovascular conditioning as necessary.

 

Rippetoe's Starting Strength / Practical Programming and Starr's The Strongest Shall Survive are good examples.

 

Olympic weightlifting (sans CrossFit) is also a good choice, but it's harder to find gyms that have the necessary equipment / coaching. Anything by Jim Schmitz in this area, is worth reading or watching.

 

Starting Strength

http://www.startingstrength.com

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

 

The Strongest Shall Survive

http://aasgaardco.com/store/store.php?crn=199&rn=295&action=show_detail

 

Jim Schmitz

http://www.ironmind-store.com/Olympic-style-Weightlifting-Beg-Int-Lifter-Manual/productinfo/1207/

http://www.ironmind.com/ironmind/opencms/Lifts/

 

Whatever you choose, I also suggest keeping a log of your workouts (exercises, amount of weight, body weight) to track your progress.

 

 

With respect to index funds - are you on Bogleheads?

post #3 of 8

There was a 7-minute scientifically developed routine I read on one or other news site online, which I've been trying. It is a hard 7 minutes -- 12 vigorous exercises at 30 seconds each. 

post #4 of 8
Quote:
Originally Posted by Currawong View Post
 

There was a 7-minute scientifically developed routine I read on one or other news site online, which I've been trying. It is a hard 7 minutes -- 12 vigorous exercises at 30 seconds each. 


I watched an interesting PBS show about high intensity training where you get most of the benefits of exercise with only two - three minutes of very hard effort a week.

 

 

"The Truth About Exercise"

http://www.pbs.org/program/michael-mosley/

post #5 of 8
Quote:
Originally Posted by yage View Post
 

If you're a beginner and you want to put on muscle as well as gain strength, my advice is to get on a barbell strength training routine that focuses on the big compound lifts - squats, deadlifts, power cleans, presses, etc. and linear progression of weight (small increments). Add a small amount of cardiovascular conditioning as necessary.


This. Do compound lifts with good technique. Squat, deadlift, power clean, bench press, military press, bent over rows, pull ups, and sit ups are the meat and potatoes of weightlifting. 

There are various routines you can look up, such as the five by five. But I wouldn't put that much focus on the specific routine. Variety is a good thing anyway -- try different routines and see if you like one more than the others. Proper technique is the most important thing. Increasing weight and eating right are also very important. 

It's also good to do some cardio beyond just jogging. Run stairs, do sprints, etc. Look up HIIT (high intensity interval training). 






 

post #6 of 8
Quote:
Originally Posted by manbear View Post
 


This. Do compound lifts with good technique. Squat, deadlift, power clean, bench press, military press, bent over rows, pull ups, and sit ups are the meat and potatoes of weightlifting. 

There are various routines you can look up, such as the five by five. But I wouldn't put that much focus on the specific routine. Variety is a good thing anyway -- try different routines and see if you like one more than the others. Proper technique is the most important thing. Increasing weight and eating right are also very important. 

It's also good to do some cardio beyond just jogging. Run stairs, do sprints, etc. Look up HIIT (high intensity interval training). 






 


This.  Is all you need.  Compound lifts with barbells. 

post #7 of 8
Quote:
Originally Posted by Czilla9000 View Post
 

Hi HeadFiers,

 

I'm looking for workout routine that is based on dull science and not 'bro-science', cliques, fads, "gurus", message boards, personal anecdotes, charismatic internet personalities, etc. Any ideas where I can find such information on the internet? Bonus points if the author of said workout routine has a PhD in exercise physiology, or similar, etc. 

 

Basically I'm looking for the workout equivalent of index fund investing or the Sound Science forum. 

 

Lyle McDonald is someone I'd classify as relatively less full of it

 

http://www.bodyrecomposition.com/

http://forums.lylemcdonald.com/

 

I'd start with the article section on the main site.

post #8 of 8

Great advise. Starting Strenght is the foundation of all of our training for High School age football and baseball players. Here is what I try to do.

 

#1 Lift Heavy things 3 times per week. Large compound movements

 

#2 Walk a lot. At least an hour per day. Take your dog, he will love you for it. Humans are designed to walk miles and miles per day.

 

#3 Sprint a couple times per week. Six to Eight 30 second sprints. When was the last time you ran as fast as you possibly can?

 

 

DO NOT do long slow duration cardio. It is terrible for your heart and body compesition.

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