Congrats on the HbA1c! 
Iâm a fan of Drew Baye too. Heâs been in the HIRT game a long time. I bought his HIT book and it builds nicely on McGuffâs BBS book. Heâs not nearly as well known though. How did you come across him?
Does Project Kratos use any of his timed static contraction techniques? How has it been going so far?
Iâm a bit of an information junkie, with a science and tech background, so I read a lot, listen to podcasts, consume YouTube, and follow related links. Finding Drew Baye probably followed a path of hearing Doug McGuff on a podcast > reading and viewing more on him > found YouTube video of Baye and McGuff > learned more about Baye⌠Since I work out at home, Project Kratos seemed like a good fit. It does include timed static contractions, particularly for neck, forearms, plantar dorsiflexion, and grip. Itâs been going well, though some exercises, like squats, are a bit tougher to reach MMF with bodyweight alone. Playing around with either adding weights or pre-exhausting secondary muscles with TSC.
Overall, I like it a lot, though it feels odd to not be exercising more frequently and longerâŚ
Full body, bodyweight routine this morning:
Itâs only my second time doing this variation, so difficult to mark progress, but am definitely feeling itâŚ
Just found this thread and am planning on reading from the beginning through the end. It will probably take me a while!
I had to google this. They should really rename that exercise. My patellas hurt just looking at the picturesâŚ
Iâve toyed with the idea of buying his timed static contraction book. The idea is intriguing. One of his suggestions in his HIT book is to add in a static contraction to the final rep in a machine exercise at the point of failure. Basically as soon as the rep fails and the weight stops moving, you just try to hold it there pushing against it with 100%, eye-bulging, gut churning effort until it starts falling back towards you. He doesnât recommend doing this every time, but it sure does make a difference when you do it!
Yikes! Thatâs a lot of reading. I can give you a 50 word âdust coverâ summary to save you some time: A ragtag group of international meat eaters figure out which end of a barbell goes up, muddle through, and somehow still manage to get way stronger and healthier anyway⌠
As you can probably guess from the thread title, weâre fans of Dr. McGuffâs Body by Science workout and BFR training. Body by Science is a great book, and itâs definitely worth a read. BFR training (blood flow restriction), sounds bonkers but itâs actually a very safe physical therapy technique supported by hundreds of journal articles over the past few decades. Some of us do it because it allows us to get a low impact workout between Body By Science sessions. Most of the thread is just us exchanging tips about whatâs been working well, things that havenât, technique pointers, and generally stuff related to getting stronger and healthier.
At any rate, welcome to the thread!
@Stephen_Judd
I had to google a bunch of exercises, a sisy squat is definitely not for sissies! Can you elaborate a little more on TSC?
I had a BFR weekend, arms yesterday and legs today.
The backs of my thighs have been sore for a few days and I could definitely feel them today. Iâll see how my legs will feel after todayâs leg day.
I can feel my triceps from yesterdayâs workout, but nothing painful or uncomfortable. I do have to say I am getting a little stronger, I could hold a 45-sec plank without shaking (I know planks arenât the best exercise, but I wanted to do a little pilates yesterday). Iâll swing by Decathlon today and see how I could upgrade my weights. And I need to buy new leg bandsâŚ
Edit: I watched a very interesting JRE podcast with Garrett Reisman, an astronaut, and he said that they prevent bone and LM mass loss by exercising with heavy weights and few reps. They used to exercise with low weights and numerous reps, but they still ended up losing about 1% of bone mass per month. A few years ago they switched to heavy weights and they are seeing much better results.
I found that it doesnât hurt the patellas, but definitely places more emphasis on quads than a normal squat, which is the variation on the alternate routine I do.
I donât think he recommends much inroading anymore. Once youâve reached momentary muscular failure, thereâs not much to be gained. It can be a good technique to learn what MMF really isâŚ
TSC is basically a single repetition isometric trying to push or pull against something immovable or at the end of a range of motion. Itâs 90 seconds long - 30 seconds of steadily increasing effort, 30 seconds of almost maximum effort, 30 seconds as hard as you dare.
Interesting. My copy of his HIT book is definitely a few years old at this point, so maybe thats changed.
Iâve always thought it was helpful to get through âsticking pointsâ in a rep range where failure happens at the same spot every workout.
Most machines donât even bother to smooth out the strength curve through the full range of motion like Nautilus used to via cams. As a result, the weight will be 10%,20%,30% too light at various points through most of the range of motion, but just a tiny bit too heavy at one tiny anatomically disadvantaged point. Inroading at that âsticking pointâ always seemed to help with progress.
That said, it could be that inroading at the sticking point wasnât doing any good. Progress in TUT the next workout might have happened regardless. Iâd be pretty happy if that were true, because it hurts like hell and Iâd prefer not to do it.
I love The Joe Rogan experience! Itâs just a matter of time before they kick him off YouTube.
Thatâs really interesting. I guess thereâs no substitute for heavy weights. Doing BBS definitely has that base covered.
Dr. McGuff has some interesting stuff about reversing osteoporosis with resistance training in some of his lectures. I think he covers in his âarea under the curveâ lecture on YouTube. Itâs amazing how bones respond to heavy loads by growing and strengthening, even for the elderly!
I inroad most exercises most weeks. My program is working for me and at this point Iâm not going to mess with taking inroading out.
Iâm loving the wealth of information in this thread. Do we need to ask the admins to add resistance training as a proper category to the forum? Maybe âexercise resistanceâ to follow the current model.
It looks like thereâs already a âweight-liftingâ category. Did you want to re-categorize and move the thread? Itâs morphed a bit over the last few months. It started as a progress thread, morphed into an accountability thread, and is currently a BBS/BFR/TSC discussion threadâŚ
It looks like thereâs already a âweight-liftingâ category, which this thread would pretty naturally fall into. Itâd be easy enough to re-titile, re-categorize and move the thread there. I have enough mod superpowers to do that much.
This thread has morphed a lot over the last few months. It started as a progress thread, morphed into an accountability thread, and is currently a BBS/BFR/TSC threadâŚ
@Stephen_Judd
Interesting, Iâll look into it, curiosity.
And very interesting about inroading, I wish I had a twin for testing purposes⌠
@Don_Q
I like him, as well, especially when he lets interesting guest talk and talk, like in this episode with Garrett⌠Joeâs had some amazing guests, I love it when a guest I wouldnât be interested in fascinates/surprises me. 
I hope that heâs too big for Youtubeâs censorsâŚ
It made me think of Bunnyâs theory about gluteus muscles and how important they are. Well, the importance of legs on bone and muscle mass⌠Garrett said that the workouts are mostly legs, they exercise about an hour each day. Everything they do daily involves arms and they are âabusedâ- propelling themselves around the station, tasks they need to perform, etc, but legs are the key factor to bone+muscle mass loss. The arm movements havenât changed in years, but the way they exercise legs changed and that caused less bone+muscle mass loss. He said that as soon as our bodies sense the skeleton doesnât need to be supported anymore, atrophy begins.
I love this thread, as well, you guys have opened my eyes to a whole new world. To BBS and BFR, may we live long and strong and osteoporosis free.
Anybody else ever experience a âmuscle whooshâ? Iâm guessing weâve all experienced the classic fat loss âwhooshâ, where the scale doesnât budge for a couple weeks and then suddenly drops 5lbs overnight and weight stays off for good. I think Iâm experiencing a really weird âmuscle whooshâ all of the sudden.
Somehow my row is going up like crazy after weeks of stagnation. Iâve upped the weight 20% over the past 2 workouts with no drop in TUT. I have no idea why, but Iâll take it! Anybody else ever had something like that happen?
I think Im having more of a âmuscle bloom,â my muscles feel much firmer. Speaking of firmer muscles - my biceps and triceps are sore to the touch/squeeze.
I think that I found a gym I would like to go to. The owner is our first keto dietician and I hope that the trainers will understand my WoE. I canât stand the guy, something about him rubs me the wrong way, but he is good at what he does. I will go to the gym sometime next week and ask around for a trainer, etc.