Lethal Muscle Loss: Reps vs Intensity

Lethal Muscle Loss: Reps vs Intensity

August 14, 2019 35 By William Morgan


This is a video about weights versus rep
– reps. “Reps” meaning repetitions – the number
of reps that you do in a weight set and
how much weight – weight is talking about
how much weight or intensity to put on
that resistance training. That sounds
like a discussion for bodybuilders and
weight lifters, right? and they’re not
necessarily the same thing. It is and, in
fact, I’m going to be spending a lot of
some time talking about one of the the
legendary bodybuilders, Arnold
Schwarzenegger, and a – not well-known at
all but incredibly – a world record holder
in terms of weight lifting; a fellow
named Richard “the ant” Hawthorne. He and
– he earned the nickname “the Ant” because
he owns several World Records in terms
of the amount of weight he can lift
compared to his body weight. Now, all of
this is very interesting and it actually
comes from a series of videos that I did
on the risk associated with sarcopenia – I
will tell you and I’ll get to the end of
this video and we may end up saying “You
know what? maybe it’s neither…” but we’ll
get to that point when we – when we get
there. Maybe it’s both maybe it’s neither;
it’s just not that simple
but let’s go back to what kicked all
this off and, again, yes – somewhat, I had a
friend about 20 years ago that I worked
with and one of his favorite concepts
was what he called the law of unintended
results and here was the point; I did a
couple of videos on sarcopenia. That’s a
medical term. Yeah, “sarco-” means muscle and “-penia” means lack thereof. So the
point is – once we hit our mid 60’s and
beyond, loss of muscle mass is a critical
risk factor. In fact, there’s a lot of
people – Brad Bell would say this – several
others would say that there’s a couple
of decades where we really have high
risk for heart attack and stroke. Then,
after the
decades – that’s when we start getting
into risk associated with falls, dementia,
things that really do respond well to
having better musculature; and I just did
a couple of articles on showing that
risk. You may remember I showed a couple
of times, this very telling MRI.
These are MRIs of our medical magnetic
resonance imaging of 25 year old and a
63 year old. The point behind this is the
circumference, the thickness of the
twenty five-year-olds thigh is the same
as the 63 year old but the 63 year old
has significant risk here and here it’s
very clear why he’s replaced a lot of
his thigh musculature with fat. There’s a
lot of explanations. We don’t totally
understand them yet. You know I’ve – I
mentioned HIIT and mitochondria; and that,
I think, is what tripped off a lot of
debate – that in the fact that YouTube is
a very male attended viewership and so
we got some male macho going on in here – in here, in terms of video reactions.
There’s another thing to think about
though, and that is fats actually
generate some of their own hormones – I
think – like leptin and some of that and
biomarkers so that may be at play here
as well. That’s – this video is not about
this – bad – it’s – this video is about weight
versus reps and, again, maybe a different
perspective besides the other two. Now,
you look at me and I get it – you discount
me – talk… I’m neither a bodybuilder nor a
weightlifter. I’m no Arnold
Schwarzenegger and I’m certainly no
Richard “the ant” Hawthorne – that’s true. In
fact, my major concern is – I’ve done too
little weightlifting and resistance
training in my life. I came through a
time when it was long, slow distance so I
did a lot of long slow distance – did a
lot of marathons and ultramarathons and
really did not have enough training in
that area. Right now, for example I’ve
gotten up to 30 to 60 reps on most of my
activities and I’m not anywhere where I
need to be in terms of the amount of
weight. So, again, I’m no Arnold
Schwarzenegger. In fact what I’m going to
do is talk a little bit about what he
has said in this area and also what
someone else has said. Arnold
Schwarzenegger is a bodybuilder and
Richard “the ant” Hawthorne, I mentioned
him earlier, Hawthorne has earned that
nicknamed “the Ant” because he’s got the
– he’s got several world records in terms
of the amount of weight he can lift
compared to his body weight. He’s what?
5? 332lbs?
and weightlifting, as you can see here,
610lbs deadlift. So
both of them said a lot of the same
things and here’s what they said – I’ll go
ahead and give you the punchline. They
both said – it’s both but let’s go back
and see what the viewership said. One of
the first viewers that came out of the
blocks tripping this off was Jay Kiemlen “Am 76 and have sarcopenia but no
other signs of “frailty”. They may
overlap but by no means “identical”
and I made the point that
they’re very similar and some people may
say identical. Got it; good point. I
understand the criticism but, again, let’s
go deeper in terms of this and let’s
talk about some of the reactions we’re
seeing. I appreciate your videos but seems here
you need to dig deeper research-wise. His point was HIIT helps but
progressive resistance is more important
for building and maintaining muscle mass.
Very well; may be true; again, I’m gonna
get back to the point that maybe neither
perspective is correct; and I went on to
respond and say “Look, I
I don’t denigrate resistance training.
I’ve not done enough of it in my life
but for the past three years,
yes, I’ve greatly decreased my long slow
distance and greatly increased my HIIT –
my HIIT and resistance training because
those are the two things that are
showing significant improvement in this
area. Again, that didn’t stop. We just
continued to get debate in that area.
Chris SEAL – HIIT may be good for
mitochondria but it’s not nearly as
effective for muscle mass as resistance
training. Ideally, we should be doing both
and, again, Chris – thank you for that
comment. I would agree this is a balance
issue and again, it’s both. it’s not
either/or. we continued to get comments
about that. William Bibb said and, thank
you for coming to my aid, Mr. Bibb;
Dr. brewer recognizes the need for both
high intensity cardiovascular exertional
exercise and resistance training. He went
on to say he’s 71 and he did a hundred
and twenty-five squats this morning and
he probably expects I did that and more.
No, I don’t do that more. I usually do
around 90. That’s actually – I have to tell
you, I will admit that’s stretching it.
I’m up to about 60. I was doing 90 in
these areas with squats but I’ve moved
on to other stuff related exercises. 125 –
Wayne Trenton says “125 squats; curious
what weight you used to accomplish this?
Seems to me it’d be more productive to
use higher weights and perform less…
so I then go on to talk about train – Time
under Tension
(TuT) T-U-T and here we go with Seppo
100100 – Gym training is not only for
young males. Do deadlifts with heavy
weights, maximum of 5 reps and you can
almost feel the hormonal response. Squats
are great but deadlift is even better.
Many are doing isolated movements such
as biceps curls, even elderly should skip
machines and use free weights. Well, again, what we’re trying to accomplish is
decreasing that fat mass and which is
inevitable or is inevitable if you
don’t exercise as you age because just
what’s going on hormonally. Now, as I said,
I understand you don’t want to hear what
I have to say about this. Let’s talk
about two different guys. One of the
greats in terms of – you may not agree
with his politics or anything else about
him – that’s one of the comments I tend to
get but you do have to acknowledge
Schwarzenegger’s accomplishments in
terms of bodybuilding. So, we’re going to
talk about a bodybuilder’s response to
this: Weights versus Reps. Then we’re
going to talk about a weight lifters
response to this: Weights versus Reps. So
chest and back – one of the
recommendations from Arnold: 3 – 4 sets and 10 repetitions so, I said
is how many? I won’t go into definitions
to these two but you multiply them out
and we’re talking 30 to 40 reps. Right on
down this line, 30 to 45 times. 25 on
crunches, so you’re getting up to 75. 30
to 40; 30 to 40; 30 to 40; So you’re saying
“Well, Brewery you told me you were going
to talk about – or Arnold was gonna talk
about major reps. Now, he’s talking about
other days – alternate days. Days 1, 3, & 5
bench press 5 times 10 – 50 reps;
Dumbbell flyes – 50 reps; Cable crossovers
72 reps; Dips – to failure, meaning you just
keep doing it until your muscles will
not go any further and it’s not that you
have a burn, it’s that you continue to
try to push it. He was renowned for being
able to push “through failure”
to achieve a true muscle failure
which very few of us can accomplish.
Dumb – dumbbell pullover – 60 reps; So again, we’re
talking about 60 to 72 reps from
Schwarzenegger’s perspective.
Schwarzenegger actually got down to 210
pounds. This was not during his
bodybuilding career. This was very soon
thereafter and it was in prepping and,
sorry for the the ugly video here, it was
for prepping for the first major – well, I
think is one of the first major projects
he had after – after his bodybuilding
career and that was, again, I believe
filming Conan the Barbarian. The producer
he mentions in a YouTube – that producer,
owner of the film basically said Arnold
you got to get down to 210. Arnold
routine weight was 245. He saw that as a
huge goal but he also felt he could
accomplish it. Instead of eating his
usual five meals a day, he cut back on
his eating and instead of running as
usual three miles a day, he doubled that
up to five to six miles a day. He did get
down to 209 pounds to meet on the
deadline day. The day before his deadline
for losing that weight. Now, why did I go
there? Again, bodybuilding is wanting to
have major size of your muscles and I
was never interested so much in size of
muscles and I’ve always felt like
those of us who try to get – who focused
too much on size can create significant
risk for our heart, especially if we get
older and decrease our exercise, and
that’s obviously very, very true. We’ll
talk a little bit more about thinner
workouts or thinner bodies but
muscularity in just a minute when we get
to Richard “the ant” Hawthorne. This is
Arnold recently, 30th of May 2018
comeback continues – You know he had
surgery on his heart, when I say that –
it’s because he’s been to having – no I –
say that – It may be true but I don’t know
that for sure and I don’t think actually –
I don’t think it was – I think when you
look at Arnold, throughout his life he’s
had a significant low amount of fat or
relative fat mass. He’s training every
day day, doing my reps, reps, reps and
again, there’s a couple of videos where
even at age 70 – 71 he’s saying reps, reps,
reps.
Now, I mentioned Richard “the ant”
Hawthorne a couple of times in this
video and I’ll try to remember to put
the – the video on or the link to that
video under this one. He says it’s a
hundred a hundred overall reps, 10 sets
of 10 reps each. Let’s go back. Yes, this
is this is Richard “the ant” Hawthorne. I
believe this was a world-record attempt
for him, in terms of mass,
and you could see the borrower bending.
4 reps, 610lbs and, again, I believe
he was something like 132 pounds at the
time that he did this. Again, those of
you who are watching this are saying –
Wait, this is so weird.
No, I – I’m not suggesting anybody go here.
I’m taking two of the guys that – that had
a lot of opinions regarding reps versus
intensity, and they both said “You got to
do both” Hawthorne said for the first 25
to 50 reps, you’re gonna feel like this
weight is way too small and then the
last 25 to 50, you’re gonna feel like you
need to start adding the plates and that
increasing intensity and you’re gonna
feel like this is way too much. At the
end of the day, they both said the same
thing “It’s both” Also, at the end of the
day, Hawthorne was more into this having
a small muscle mass but a large strength
and Arnold was the – not completely the
other way around that he was very
comfortable having a – a larger muscle
mass. To me, I’ve had several
conversations that I remember hearing
Brad Bale talking about this. No, I
haven’t verified it completely yet but
his perspective was – we got through a
couple of decades in our 60s for sure
but it starts in our 50s and decreases
in our 70s when we are at highest risk
for a heart attack and maybe even stroke
but mostly for heart attack and that as
we get beyond our 65-70 age period, if we
haven’t had that heart attack, other
things become larger risks for us, like
maybe stroke but cancers
and specifically falls. We’ve had several
conversations about fall prevention and
here’s one of the things that several
friends have recommended to me. Yes, reps.
Yes, overall strength is very important
but there’s also an issue about how
functional is that and those are the
guys that would bring up – you know what?
Use a weight vest. Where does that fit in
all of this? and you get very, very – like
all of this – this video, you can get a lot
of macho driven activities here. And you
get some very macho driven white vests
but I had this discussion with, again, my
sweet wife Janice who always likes to
take the other position. She said “Ford,
you know you’re just way hyped up on
testosterone and intensity. I’m not gonna
agree to any of this. My perspective is
you got to stop and think about who are
you talking to.” And she had a great point.
A lot of our – a lot of our folks are 80
year old couples that already have
sarcopenia; are already – have osteopenia
and have broken bones from falls. Now,
would you recommend weight intensity,
high weights or would you recommend
repetition? 100 reps and – or would you
recommend a weight vest, like some
of these macho guys; and here’s the
answer: I wouldn’t recommend any of those
for these people. You recommend figuring
out where they are. That is step number
one. So I’m going to finish this up. I
appreciate your attention if you’ve made
it this far. I have to mention a couple
of things, so I’m not dressed like I
usually am. I’m just formal
casually. It’s because I’m at our beach
place and this was a picture of our dog
Ozzie. It’s January;
it’s cold; it’s in the low 40s
early, or high 30s out there and just
like me, Ozzy’s got her dreams and as you can see
here, her dream is chasing. She loves to
chase balls or other toys and she always
picks up something. This piece of wood is
bigger than she is. She was able to pick
it up. It was soaked and rotted out.
That’s the view from our beach place, by
the way. Again, pardon me if you think I’m
rubbing it in here. There’s a point
behind this. She was able to pick that
piece of wood up and bring it to me.
Her dream is to – is to be chasing pieces
of wood, chasing toys – she’s a major…
That’s her dream. That’s her love of life.
I have a dream too. Some of the one of
the greatest orator, Martin Luther King
had a – did his speech in front of the
reflection pond in DC about having a
dream where we had a world where people –
where race relations were what they need
to be. I have a dream where we don’t get
caught – so caught up in all of these
debates. We understand the value for
these debates – reps versus intensity
versus assessment of where the patient
is; where you are as an individual and
starting where you are. We don’t get too
wrapped up in terms of low carb, high fat;
high – high fat, low carb; plant versus or
vegan versus animal-based; We don’t get
so wrapped up in terms of niacin or
no niacin; and statins versus statin haters;
I don’t have – we don’t have a major
resurgence of smoking in our younger
populations – our youth. We don’t have an
obesity epidemic. Patients come to me and
they actually don’t need to lose 30, 50,
150 pounds. They’ve already lost it.
They’re comfortable with the idea of
fasting and they – many of them have lost
it through mimicked fasting or even
every other day water fasting. They’ve
gone back to some of their – some of the
founding fathers of some of the key
religions where fasting is a part of
life and – there – they’ve gone over the
hump of those first few times where it
was difficult but now they’re a BMI that
instead of 35 or 40, their BMI is now 20
to 23.
They already know the issues of insulin
resistance. They know that insulin
resistance causes inflammation of our – of
our arteries and, therefore, damage – and
they’re watching – they’ve – they’re – they’ve
already started doing continuous glucose
monitoring. They know that, yes, monthly – if
I take a break and take a vacation from
my low carb meal and go have pizza and
beer with my son, my blood sugar is going
to go up into the 180s, 190s, 210 and I’m
looking at ways of just having that same
vacation having fun with my son but not
so many carbs so I and, actually, I have a
I have a dream where I get to spend my
time here and I don’t worry so much
about so many people burning their
arteries, setting themselves up for
unnecessary heart attack and stroke.
Thank you for your interest.