40 Day workout users... -
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 Page 10 of 10 « First<78910
Display Name Post: 40 Day workout users...        (Topic#29155)
Kim Philby
*
Total Posts: 4
09-28-19 05:40 PM - Post#888342    



Oh, and I’ve had good success. Here are before and current:

Squat 255 to 280
Bench 205 to 215
Row 175 to 180
bodyweight 205 to 197.

I’m 46 and have been lifting off and on for 30 years and consistently for the past 3 years using 3x5 then 531. Have not had any success increasing my lifts with these programs and figured at my age I should be happy to maintain. So I’m stoked to be getting stronger again especially while loosing weight.
 
Dan John
*
Total Posts: 11322
09-30-19 11:34 AM - Post#888397    



Congrats...that is some excellent work here.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Jordan D
*
Total Posts: 175
10-03-19 11:10 PM - Post#888586    



  • Kim Philby Said:
But the swings and carries have me really huffing and puffing and exhausted. Especially the carries. I do bodyweight for 200 yards.



Bodyweight for 200 yards would destroy me!


 
SinisterAlex
*
Total Posts: 268
40 Day workout users...
10-30-19 05:44 AM - Post#889674    



I gave a friend of mine the 40day workout, he did it while mountainbiking three-four times a week at a fairly high level.
This is what he had to say:

Today I officially finished Easy Strength (ES) after 43 workouts. I added some extra workouts due to 6 days off after some lower back pain. In general I liked the program, as it's never "heavy" and rarely makes you feel fatigued afterwards. ES is a bit frustrating as it takes some time to get results (people usually get results in the second half of the program) and you don't workout hard. I didn't feel much strength increase in the last five workouts.

My results are the following:
Sumo DL: I quit this exercise as bad technique hurt my back. Did squats and romanian deadlift instead, but didn't do them the "ES way".
Bench press: From 50 kg (2x5, felt light, could probably have lifted more at that time) to 70 kg (3x3, would probably have made 2x5 at 67,5 kg, didn't find the correct weights at the gym today).
Chin-ups: From half-chins bodyweight (2x5) to BW+12,5 kg (2x5).
Forward bent reverse flies w/squeeze (https://youtu.be/16ZFEUpFEv4?t=151): From 4 kg (2x5) to 8 kg (2x5).

I also improved in strength in loaded carries (Farmer's walk (FW), one-handed FW (suitcase walk), waiter's walk) and high leg raises.


SinisterAlex

Edited by SinisterAlex on 10-30-19 05:44 AM. Reason for edit: No reason given.
 
Dan John
*
Total Posts: 11322
11-05-19 01:58 PM - Post#889916    



The exercise choices are original, that's for sure. The chin up improvement should be enough to recommend this to anyone.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Kim Philby
*
Total Posts: 4
40 Day workout users...
11-05-19 11:04 PM - Post#889942    



Question for you guys.

I’d like to do another round of EES. This time with.
Deadlift
Overhead press
Pull-ups

Swings 80-100
Carries body weight for 200 yards

However, my main goal is weight loss. Does it make sense to do the above in a caloric deficit?

Edited by Kim Philby on 11-05-19 11:04 PM. Reason for edit: No reason given.
 
Mr. Kent
*
Total Posts: 199
11-06-19 11:52 AM - Post#889960    



I'd say yes. The value of (E)ES lies in its ability to develop strength by targeting neurological capacities with the exclusion of metabolic damage. That's why most people report that these workouts "don't feel like much". There's no huffing, puffing, or build up of metabolites causing weakness or endocrine disruption.

It should be possible to train this way without additional nutritional requirements as you're not stressing metabolic pathways, but rather neurological ones. When I went through the 40 days my diet wasn't optimal, and while I did gain strength I don't think it was due to a caloric surplus. Especially since my calories weren't of great quality at the time.

As is usually encouraged around here I'd say try it and report back!
my training log: What Mr. Kent is Doing Now


 
Kim Philby
*
Total Posts: 4
11-06-19 10:52 PM - Post#889992    



Thanks for the input Mr Kent. I will be starting this program in about 2 weeks and will certainly report on my progress.

Onward!
 
vegpedlr
*
Total Posts: 864
11-07-19 02:10 PM - Post#890029    



I think ES is ideal for such a purpose. As already mentioned, it’s pretty low stress, meant to work in conjunction with other training. Or, meant to work when other stressors, like life or diet play a role. I say go for it, but use the brevity to include plenty of low intensity aerobic work.
 
Dan John
*
Total Posts: 11322
11-13-19 08:18 AM - Post#890263    



I fasted hard during one round of Easy Strength and I think the short daily workouts support the discipline of holding on to the fast.

So, yes: I am actually wondering if this is something a university should study. The Fast Mimicking Diet might be a great tool to use during the ES run.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Jordan D
*
Total Posts: 175
Re: 40 Day workout users...
11-15-19 01:30 AM - Post#890377    



  • Kim Philby Said:
Question for you guys.

I’d like to do another round of EES. This time with.
Deadlift
Overhead press
Pull-ups

Swings 80-100
Carries body weight for 200 yards

However, my main goal is weight loss. Does it make sense to do the above in a caloric deficit?



I did exactly this last fall. Same exact movements, only difference being that I went far shorter on the carries. Went as low as 1,800 calories a day for the last few weeks, lost gobs of fat, and my deadlift still went up. Pull-ups gains were awesome. Press went completely flat, unfortunately. But I consider it a big success.

In fact, I ran a similar cycle just a few months ago. Combined with 30 minutes of outdoor walking every day, and piles of vegetables, I think it's the easiest, most successful fat loss program I've ever run. Reasonable and effective all the way around.

Edited by Jordan D on 11-15-19 02:17 AM. Reason for edit: No reason given.
 
Timo
*
Total Posts: 1
Re: 40 Day workout users...
11-15-19 01:20 PM - Post#890396    



  • SinisterAlex Said:
I gave a friend of mine the 40day workout, he did it while mountainbiking three-four times a week at a fairly high level.
This is what he had to say:

Today I officially finished Easy Strength (ES) after 43 workouts. I added some extra workouts due to 6 days off after some lower back pain. In general I liked the program, as it's never "heavy" and rarely makes you feel fatigued afterwards. ES is a bit frustrating as it takes some time to get results (people usually get results in the second half of the program) and you don't workout hard. I didn't feel much strength increase in the last five workouts.

My results are the following:
Sumo DL: I quit this exercise as bad technique hurt my back. Did squats and romanian deadlift instead, but didn't do them the "ES way".
Bench press: From 50 kg (2x5, felt light, could probably have lifted more at that time) to 70 kg (3x3, would probably have made 2x5 at 67,5 kg, didn't find the correct weights at the gym today).
Chin-ups: From half-chins bodyweight (2x5) to BW+12,5 kg (2x5).
Forward bent reverse flies w/squeeze (https://youtu.be/16ZFEUpFEv4?t=151): From 4 kg (2x5) to 8 kg (2x5).

I also improved in strength in loaded carries (Farmer's walk (FW), one-handed FW (suitcase walk), waiter's walk) and high leg raises.


SinisterAlex



The person SinisterAlex is talking about is me.

The reason why I added the rear delt flies variation was to try to cope with my shoulder impingement.

Some background information is that I had pain in my right shoulder for the last 1,5 years when doing vertical plane exercises (chins, overhead presses, also deadlifts). I went to two different physical therapists to fix my shoulder, both diagnosed me with shoulder impingement due to weak muscles in my back (rotator cuff).

The prescribed treatment was mainly external rotation exercises to strengthen the rotator cuff. As many here might know, the muscles that make up the rotator cuff are small and take ages to strengthen. I kept doing those exercises and kept on with a regular strength program, except for chins, overhead presses etc. The results weren’t satisfying.

One day, SinisterAlex told me that I should try ES to cope with my impingement. I immediately quit the program that I was doing at that time and started with ES right away. As you’ve seen from my results above, my strength increased a lot. My weak muscles in my back (rotator cuff) became significantly stronger, not only by the rear delt flies variation, but also (probably) caused by having better technique due to lifting “light” every time (e.g. easier to pull back shoulders with doing chins).

1-2 weeks after I finished ES, my shoulder pain disappeared more or less. Probably because the inflammation disappeared as the the cause of it was removed (weak muscles). Now, three weeks later, it’s still almost non-existent. So I can say that my 1,5 year long shoulder problem is gone after one period of ES. Because of this, Easy Strength can also be used for rehab purposes.
 
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