Roger Nelsen
Total Posts: 69
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04-06-21 12:34 PM - Post#909466
Though this post is about minimalism, please bear with me as I ramble a bit.
Back in November I decided to undertake a little experiment in the realm of training minimalism. While I usually train my calves via hiking, sprinting, and jumping, the combination of Alaskan winter and an increasingly packed schedule prevented me from either training outside or going to the indoor track. Rather than watch my lower legs slowly dwindle away, I decided I'd do something that I'd never really done before: calf raises. More specifically, single leg calf raises.
I also decided to use this time of novel training stimulus to explore the concept of minimum effective dose. And thus was the experiment conceived. I set a form standard, measured my initials, decided on programming, and am now in the sixth month of my experiment, and the results have been good enough to compel me to share them.
To get down to details, I decided to perform a single set of full range of motion calf raises 6-7 days per week, followed by a single set of tibialis raises to fatigue. Every repetition has been performed with a controlled ascent and descent and with a pause at the top and the bottom. Further, I've performed the sets within a threshold in my house in which I can just touch my head to the top of the doorjamb at full extension. If I can't press and hold my head to the frame at the top, the rep doesn't count. This ensure consistency in performance and measurement.
At the beginning, I measured my initials and could perform 15 calf raises on my weaker (left) leg with a slow tempo, pauses, and full range of motion. Given this, I decided I would start at a single daily set of 10 reps per leg. I performed 10 rep sets for November and December as I adapted, and was surprisingly tight/sore for the first several weeks. After that, I added 1 rep per month (ie. 11 rep sets in January, 12 in February, 13 in March, 14 now in April).
Towards the middle of February, I retested and found that I could now do 15 reps while holding a 50 lb dumbbell and 30 reps without load; huge increases over my initials from three and a half months prior. Earlier this month, I retested again and can now perform 15 reps while wearing a 62 lb vest. My calves are also noticeably larger than at the start of the experiment, though I neglected to take measurements.
While gains are going to come to a plateau, the concept of a single, intentional, daily set of an exercise really appeals to me. I'm curious to see how strong one can get from such little work.
Further, I decided the calf experiment was so successful that in mid-February I decided to test the concept of single sets (kind of) on the rest of my training. I also decided to use this second experiment to test the efficacy of some Original Strength movements that I'd been curious about (namely rocking variations).
Long story short, I have performed the following routine 5-6 days per week for nearly the last two months, with no other real training besides playing outside, shoveling snow, and performing remodeling work:
Rocking (2 legs, knees off ground) x 20 reps
Rocking (1 leg, knee of ground) x 10 reps each
Tabletop Bridge (2 legs) x 20 reps
Tabletop Bride (1 leg) x 10 reps each
Slider Lunges x 10 reps each
Bar Hang (2 hands, w/nods) x 60 seconds
Bar Hang (1 hand) x 5-10 seconds each
Chin Ups (with scap retraction, pulling to xyphoid) x 6 reps
Knee-to-Elbow Push Ups x 16 reps
Calves + Tibs
Before I began, I chose 3 indicator exercises I would use to test if I was getting stronger: deck pistols (one-leg deck squats), weighted chin ups, and a variation of jumping pushup in which I transfer between my palms and knuckles with each rep (ensuring smooth tempo and preventing resting or grinding). My initials in mid-February were:
Deck Pistols: 15 on weak leg
Weighted Chin Ups: 13 @ 50 lbs
Palm-to-Knuckle Push Ups: 29 @ BW
After about a month and a half of training, I just retested and got:
Deck Pistols: 19 on weak leg (+4 reps)
Weighted Chin Ups: 15 @ 50 lbs (+2 reps)
Palm-to-Knuckle Push Ups: 34 @ BW (+5 reps)
As with the calves, these are fairly promising results, especially considering the absolute minimal amount of time and energy I have had to invest. It also speaks well of the efficacy of rocking and bridging (especially single leg variations). I am continuing the experiment as we speak, and hope to eventually work up to sets of 20 on the single leg variations, 30 on the push ups, 10 on the pull ups, and 20 on the calves. If/when I do, I'll report back.
The only confounds I would note are that, in the past, I have been stronger than I am now, and so all strength gains (apart from the calves) are the rebuilding of old strength, not the breaking of new ground. Also, I do a lot of remodeling, snow shoveling, and physical labor in general, so someone with a less strenuous day job would like be getting less overall volume than I do.
Not sure all of that was important, but it was interesting to me and I wanted to share. As an increasingly busy husband, father, friend, and businessman, the idea of getting and staying strong with a minimum of time and equipment is very appealing, and I'd like to see where it takes me.
Thoughts?
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Ricky01
Total Posts: 709
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Sounds amazing and well done to you.
It really resonates with me. As much as I like moving and training others I have found that I just don't want to dedicate a huge amount of time to routines etc - especially when I can spend time with my wife and son.
I remember that my grandfather (best friend growing up) taught me to row, golf, fish to name just a couple. We would watch old war films (great escape, a bridge too far, 633 squadron, dam busters etc).
I can't remember any gift he ever gave me, but remember he always gave me his time....this had a profound effect on
me and stuck with me and I have always tried to do the same with my wife and son.
The upshot of this is me finding ways to move better and be the example of physical fitness and strength for my family and clients whilst not 'robbing Peter to pay Paul' and taking time away from the ones I love.
This is where is discovered minimalism and love everything you wrote.
Congratulations to you.
Can I ask any you chose both bilateral and unilateral work for eg rocking?
Richard
Edited by Ricky01 on 04-06-21 04:33 PM. Reason for edit: No reason given.
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Roger Nelsen
Total Posts: 69
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Sounds amazing and well done to you.
It really resonates with me. As much as I like moving and training others I have found that I just don't want to dedicate a huge amount of time to routines etc - especially when I can spend time with my wife and son.
I remember that my grandfather (best friend growing up) taught me to row, golf, fish to name just a couple. We would watch old war films (great escape, a bridge too far, 633 squadron, dam busters etc).
I can't remember any gift he ever gave me, but remember he always gave me his time....this had a profound effect on
me and stuck with me and I have always tried to do the same with my wife and son.
The upshot of this is me finding ways to move better and be the example of physical fitness and strength for my family and clients whilst not 'robbing Peter to pay Paul' and taking time away from the ones I love.
This is where is discovered minimalism and love everything you wrote.
Congratulations to you.
Can I ask any you chose both bilateral and unilateral work for eg rocking?
Richard
Richard, thank you. And I agree with you wholeheartedly. I've spent so much of my life in the gym, both recreationally and professionally, and now that I have a wife and two little girls, I just don't want to do it anymore.
Something I didn't note in my original post is that all of my training is done throughout the day while at work (with the exception of the calves and tibs, which I do at home in the morning). I work as a maintenance man at the senior center here in Chugiak, and I do all of my rocks, bridges, and lunges first thing in the morning while I do my rounds checking the boilers and mechanical rooms. I perform one set per room and use the walk in between (it's a spread-out facility) as recovery. The push ups, chin ups, and hangs are done in my shop whenever I get a moment of downtime. This way I can get in all of my training without taking away even a minute from my family and friends.
And to answer your question, I use the bilateral variations as a warm up for the unilateral variations. I find the bilateral work helps groove the patterns and get the blood flowing, but isn't intensive enough for strength gains. The unilateral variations, on the other hand, appear to be strenuous enough to build an appreciable level of strength, but seem to work best with at least a little warming up.
Just as a note, Richard, keep up the good work. I've been enjoying your posts for a while now. Lots of good stuff bouncing around inside of your head.
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Sean S
Total Posts: 44
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04-07-21 09:48 AM - Post#909490
Roger,
I really like this idea. I've been tinkering with this concept myself but haven't settled on a set routine or set of exercises. I have a few questions if you don't mind.
Does this near daily exercise leave you at all tired or sore? I suspect not, but wanted to verify. My training needs to complement my martial arts training 2-3 times/week and I generally want to be fresh for that martial arts training.
What level of exertion or effort does your routine require? I suspect it's not terribly taxing if you are doing it almost daily but wanted get your thoughts.
I really like the idea of a minimal routine that keeps me healthy and able. I also want something that is sustainable when things get busy or stressful in work or life. I think what you are doing here is an idea that has lots of promise.
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Roger Nelsen
Total Posts: 69
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04-07-21 04:06 PM - Post#909499
Roger,
I really like this idea. I've been tinkering with this concept myself but haven't settled on a set routine or set of exercises. I have a few questions if you don't mind.
Does this near daily exercise leave you at all tired or sore? I suspect not, but wanted to verify. My training needs to complement my martial arts training 2-3 times/week and I generally want to be fresh for that martial arts training.
What level of exertion or effort does your routine require? I suspect it's not terribly taxing if you are doing it almost daily but wanted get your thoughts.
I really like the idea of a minimal routine that keeps me healthy and able. I also want something that is sustainable when things get busy or stressful in work or life. I think what you are doing here is an idea that has lots of promise.
Sean, despite the super low volume, I was sore and/or mildly fatigued for at least the first 4-6 weeks. After that, my body seemed to adjust.
As for my level of exertion, it's absolutely minimal. I'm talking an RPE of like 5-6. I do try to be smooth and intentional with each repetition though, and it seems like, at least for the time being, the volume, intensity, and frequency are enough to drive strength gains.
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Roger Nelsen
Total Posts: 69
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Well, it's been about two months since the last time I posted and the experiment is still in full swing, though I have made some modifications. I'm still adding 1 rep per month to my unilateral sets (I'm now doing 13 reps on single leg rocks and bridges), but I have reduced my push up reps to match (ie. 13 reps per set) and have generally been less consistent with my upper body frequency. This is an intentional decision meant to try and shift some of my mass from my upper body into my lower body. Lower body strength continues to increase very nicely, and despite the lower volume and frequency of my upper body work, I've actually managed to squeeze out some improvement there too.
As of yesterday my new bests in my chosen indicator lifts are:
Deck Pistols: 24 reps on weak leg (+5 reps)
Weighted Chin Ups: 16 reps @ BW+50 lbs (+1 rep)
Palm-to-Knuckle Push Ups: 35 reps (+1 rep)
I'm amazed at what unilateral rocking and bridges are doing for my squat strength, even without squatting. I'm curious how long I'll be able to keep seeing improvements for.
Edited by Roger Nelsen on 06-03-21 12:28 PM. Reason for edit: No reason given.
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iPood
Total Posts: 2360
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Well, it's been about two months since the last time I posted and the experiment is still in full swing, though I have made some modifications. I'm still adding 1 rep per month to my unilateral sets (I'm now doing 13 reps on single leg rocks and bridges), but I have reduced my push up reps to match (ie. 13 reps per set) and have generally been less consistent with my upper body frequency. This is an intentional decision meant to try and shift some of my mass from my upper body into my lower body. Lower body strength continues to increase very nicely, and despite the lower volume and frequency of my upper body work, I've actually managed to squeeze out some improvement there too.
As of yesterday my new bests in my chosen indicator lifts are:
Deck Pistols: 24 reps on weak leg (+5 reps)
Weighted Chin Ups: 16 reps @ BW+50 lbs (+1 rep)
Palm-to-Knuckle Push Ups: 35 reps (+1 rep)
I'm amazed at what unilateral rocking and bridges are doing for my squat strength, even without squatting. I'm curious how long I'll be able to keep seeing improvements for.
Please, keep us informed. This is truly fascinating.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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SpiderLegs
Total Posts: 369
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06-04-21 08:21 AM - Post#910886
Another DJ thread that inspires me to try something. Went a totally different direction in my career last month and now find myself with a 25 minute commute and having to be at work by 7:30 AM daily. Then spend 8 hours working as a production supervisor at a light manufacturing facility for disabled adults. On my feet all day while keeping a dozen disabled adults on task is taking both a physical and mental toll. It's all good at the end of the day, but the bandwidth to want to work out is narrow. Big change from my flexible WFH career and I could make time to work out anytime throughout the day. Saw the original post and decided to give a modified version a try.
I'm doing 15 minutes of mobility every morning then either doing a few rounds of pushups or pull ups on alternating days. 50-60 swings and finish off with either sit ups or the ab wheel. Walk the dog for 30 minutes after dinner and then do a 2-3 hour hike on the weekends.
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