Understanding the Importance and Effect of Physical Exercise

 Movement increases and directs blood flow. It does so by the overriding great principle of our environment — that pressure is inversely related to volume — which is to observe, that as a muscle mass contracts, the pressure within increases — and so flows into an area with lower pressure, and that is the principle that accounts for flow, or liquid dynamics. To a limited extent, that is what happens whether one realizes it or not — or even babies would not survive for long, but they invariably do — but quickly, some do it quite naturally better than others — and become healthier and more robust than others — in the struggle and quest for survival, and beyond that dominance and mastery of their environments.

The more robust individuals exhibit more, and more powerful movements, which cause their greater blood flow that enables health and growth — because movement is caused by the contraction of the muscles. That is what they are evolved to do. The best example is the function of the heart muscle — that reliably contracts and relaxes so as to provide a reliable pump for which the rest of the body can rely on -- automatically, or autonomously — so that one doesn’t have to think about it 24/7. It will reliably do what it has to do — relying on the signal it gets from the brain about its requirements — particularly the availability of oxygen that the brain is most sensitive to.

That also to some extent, is automatic — but can be enhanced by a greater flow of nutrients into it — mainly caused not by the heart working harder and faster, but by the local (voluntary) muscles contracting and increasing the flow out of that organ and tissues back towards the central organs of the body — including the heart as well as the filtering and recycling organs of the body (liver, kidneys, lungs, digestive tract, etc.) That contraction of those muscles, creates the compression of fluids out of those tissues — that upon relaxation, creates a vacuum for new fluids to flow into — by the reliable contractions of the heart and other autonomous muscles.

But the muscles we have direct, voluntary control of are the large, skeletal, voluntary muscles, which we generally refer to as exercise, and are even more empowered with the proper understanding of its basic functioning and design. Skeletal muscles always contract from the farthest point back towards the center of the body just below the sternum, that the ancient Chinese called the dantian, or anchor of the muscles along the five meridians (pathways) of human movement and expression. No matter what activity or sport, the expression is always at the head, hands and feet — even if one is not aware of those fine movements. It is usually called the “follow through,” rather than more accurately, the leading edge of that movement.

The former implies that the contraction (rotation) around those axes are an afterthought — rather than the whole point of that movement. It is like shooting a basketball — and realizing that only the proper rotation at the wrist will produce the desired accuracy and outcome — and not to rotate at the wrist, will not produce the desired effect. However, that does not prevent exercise instructors from creating movements that have no practicality in the real world — despite becoming proficient at the contrived movement. The most common of these, is to focus the movement around the larger, supporting “core” muscles rather than the ultimate expression and full rotation at the head, hands and feet.

The reason this is important is because the contraction at that focus is the extent to which the tissues are compressed and effect the flow and the evacuation of the residual fluids in those tissues, which is the inflammation and swelling associated with poor health and appearance because those fluids are retained in those tissues, and over time, kill off the neuromusculature it serves in a spiraling deterioration of function and development — generally noted as being “out of shape.” At that point, the development and appearance convey that one is not in optimal health and condition.

By then, the functioning has also declined dramatically — so that the general impression is one of failing health and inability to do what they would like to do — as an indication that one is at their prime — at whatever age and circumstances. But it is not enough simply to want to be in their best shape — to make it so, or obviously everybody would be in that condition. Far more important is simply doing all the right things that make such an outcome inevitable — by first understanding what those things are. Unfortunately, that is not how exercise is generally taught. It is usually just advised if not commanded, that one must do this and that — without any understanding or questioning of what is actually being done, and so many people are rightly turned off by that approach — and will accept any other fate but that blind obedience to the will of authoritarian personalities.

That is not a necessary requirement of such participation in healthful activities — although such instructors will insist it is — or will abandon such regimen at their first opportunity. But if one has the proper understanding of what and why one is doing, then nothing makes more sense to do — as long as they live and want to be better. At no point in life would a rational person think, “I’m done, no sense getting better — that is the way it must be,” and then lie motionless waiting for the end.

When More Isn't Working

  The problem with Negative Accentuated or the slow-lowering of the weight is that it's not natural movement -- and most people experience it that way, and so discontinue that method of training. Undoubtedly what it does do is make the body prematurely fail -- but that failure is not caused by pure muscle failure -- but by cardiovascular failure -- and that is seen in all the videos claiming to be high-intensity training -- by everyone, including Arthur Jones. That was also the problem with Isometric training -- causing the vasalva effect -- as well as when lifters pass out from heavy deadlifts or squats.

That is the natural and predictable result of not breathing when one artificially resists the natural work of gravity -- in lowering the weight. That's why the human body will sense that it is the wrong thing to do -- because the intelligent thing to do, is allow gravity to perform that work whenever possible -- while positioning oneself in each rep -- by getting into the relaxed position as much as possible -- preparatory to the next positive movement. The relaxation is just as critical as the contraction -- but if one is contracting as hard or even harder in the relaxation phase of a movement -- then there is no alternating relaxation/contraction cycle -- that not only performs work, but enables the optimal respiration and circulation (flow) that enables functioning and development.

Most of the bodybuilders who got into it around the '50-'60s were told by Bob Hoffman of Strength and Health, and Perry Rader of Iron Man, to begin their workouts with light squats alternated by light pullovers -- and most made unexpectedly fantastic gains doing so. What they did right was time their movement to the natural rhythm of their breath -- exhaling to lift the weight, and inhaling as they lowered the weight. But if one resists the lowering of the weight, one invariably has to stop breathing (inhaling) -- which is the natural result of relaxation and the expansion of the chest cavity.

The distinguishing feature of "high-intensity training" is the elimination of rest between one set of each exercise -- and the easiest way to achieve that is to do one set of 50 repetitions with a weight allowing one to do so -- with no rest between exercises. In this manner, one can achieve muscle failure without the cardiovascular failure -- as each muscle pre-exhausts the next, and achieves complete exhaustion in about an hour. That usually requires one week to fully recover -- accounting for the infrequency requirement. The trick then is recovering from extreme muscular soreness -- which can best be alleviated by doing those movements with no weight at all -- but rotating (contracting) at the head, hands and feet which are the insertions at the most distal parts of the body to effect a flow to remove the inflammation, while producing the void to allow new nutrients into those tissues.

This is particularly helpful for older bodybuilders who no longer experience growth and may even be experiencing decline (sarcopenia) despite their efforts. They have to upgrade their understanding of the process -- because more of what isn't working, is not the answer.

A Brief History of Bodybuilding

  Back in the ’50s and ’60s — often regarded as the Golden Era of Bodybuilding — almost all trainees would begin their sessions with high repetition (light weight) squats alternated with light breathing pullovers — because those were the exercises promoted by the publishers of the two leading magazines at the time on the subject — Bob Hoffman of Strength and Health, and Perry Rader of Iron Man. The other leading publications, were those of Joe Weider, who insisted on naming everything after himself — whether it was exercise, a principle, a supplement, a piece of equipment, etc. Obviously, bodybuilding did not begin and end with him, but he made it seem so with his tireless self-promotion of his brand and products.

That was how a lot of people got around to thinking that they had to take a certain supplement if they wanted any gains at all — rather than that the exercises themselves had this transformative power. Many articles on bodybuilding will even claim that bodybuilding is 90% diet and nutrition — and only 10% exercise — or what one is actually doing. And then when people are at the gym, believe that all the resting, talking on their phone, loading and unloading plates, getting the right equipment in preparation for their exercise, takes up another 90% of that time — and wonder why they get zero results, and even putting on more excess weight despite taking so many supplements and drinking so much water — that leads them to believe that “exercise” doesn’t work.

The fact of the matter is that they aren’t exercising — if they actually run the tape of them actually exercising — or what they think they are doing — or are focused on all the wrong things — like weight and reps — rather than the proper form in any movement, and before that, understanding why they are doing what they are doing. The value of exercise is that one is optimizing the respiration and circulation that provides for optimal health and functioning — which is not automatic, but has to be cultivated by understanding, practice, and exercise. Then one inevitably and invariably gets results — and not just does the same thing over and over again with no or little results, and thinks that is the best that can be hoped for — in a life of futility and disappointment.

As soon as one makes any effort, the respiration and circulation will go up — because the body is hardwired to support it. That is the constant; the variable is what one does to change it — which in this case is the exercise. But one does not change the constant — which is the fallacious understanding of that process and relationship. What one has in lung capacity and heart functioning, is what one has to learn to work with and optimize — rather than desiring it is otherwise.

For most people, what they have is underutilized — because it is improperly understood. With such a simple thing as breathing, it is generally thought that that is effected by the action of the diaphragm — which by itself has little impact — compared to the much larger impact of varying the chest volume deliberately and directly — which is what the exercise of the pullover does better than any others — either straight-arm or bent-arm with a light weight that enables the maximum articulation of its greatest extremes. That would be the greatest expansion alternated with its greatest compression of the chest volume — that houses the lungs, because that is breathing, or the exchange of the air within the lungs with the air in the environment — under atmospheric pressure.

Once that exchange is optimized, than the resulting circulation by the heart will have a life and health enhancing effect with all the other organs, tissues, and cells of the body — as much as possible. The most basic understanding of this process is what is achieved in CPR (cardiopulmonary resuscitation). If breathing is caused by the diaphragm, then the obvious approach would be to press on the stomach — affecting the diaphragm more than the chest — but that is not what is done. Instead, we alter the volume of the chest by compressions — and then let the atmospheric pressure refill that void.

No other movement (exercise) does that as dramatically and effectively as the pullover — because that is what it is focused on doing — and every other movement and activity — does it much less directly and deliberately — mainly as an afterthought when the breathing is struggling to catch up with the effort. The far easier thing to do is to adjust all one’s activities to the breathing, and in doing so, the breathing rhythm and efficiency will just effortlessly increase — so that one can continue all day if required to. That is the nature of work for most of human existence — that kind of persistence over time — rather than the one and done of single attempts. That is the classic lesson of the turtle and the hare — or the person still living healthily — as opposed to the reckless young person going out in a blaze of glory — or so they think.

Lots of young people are very competitive — but much fewer are competitive or even viable at an older age — and so the question even the older bodybuilders ask, is how they can still remain at their peak as long as they live, and not just relive their glory years in their memories and fading thoughts? A common report by older bodybuilders that no longer show responsiveness even while exercising as much as they did when they were young, is that they no longer experience “the pump” — and it was the pump that was responsible for their muscle growth during their most productive periods in bodybuilding.

That is largely because over the years, their heads have been crammed so full of extraneous thoughts that they lose the connection to the simple and obvious. It wasn’t the equipment, supplements, or sophisticated explanations or even drugs that produced that effectiveness — but that simple naivety they had as young adolescents picking up a magazine and wondering if it was really true that such simple and basic exercises could actually make such a difference. If it did, they would do it religiously — but then, over the course of the years, it all became more complicated, and many lost their way — in everything marketed to them — the treadmills, the machines, the heart monitors, the supplements, the glamour and of course, the drugs.

But as my friend and mentor Arthur Jones claimed in 1970, you only need two exercises to work most of the major muscles of the body (shoulder and hip girdle) — the Pullover and the Hip and Back machine, but where most people got it wrong using them, was to think that its primary purpose was for lifting as much weight as possible — rather than in circumscribing the positions in which the muscle could be fully contracted and fully relaxed — and that created the greatest pump, or flow — as the objective in itself — and that is what keeps the body at maximal health throughout life. To which I observed, the most important places that one should maintain that optimal flow is to the head, hands and feet — where the human body breaks down first because of this lack of circulatory effect. That is the work not of the heart, but of the muscles at the extremity to clear space for the heart to do its work — easily and effortlessly — in contracting (compressing) the residual fluids (edema, lymphedema, lipedema), out of it. But as he dismissed, you don’t need to build a machine to exercise the head, hands and feet. They already rotate around a single axis.

Understanding Conditioning 2024

  Understanding Conditioning 2024

The most important exercise, is to understand what one is doing — and why they are doing it. The way exercise is usually taught, is just to do this and do that, and if you don’t like it, then you have to do more of it. So this conditioning is coercion rather than understanding — which is like getting a new toy, and rather than first reading the instructions for proper assembly and operation, one forces the parts together and destroys it in quick order — no matter how much force is applied.

The proper understanding of the human body is to note that the features that distinguish a human specimen from all the others — is the large brain, tool-manipulating grip, and feet that enables an upright posture. All human movements emphasize those functioning and expressions — whether they realize it or not. Some forms, have made it a deliberate study and discipline — which is the forerunner of health and healing (medicine).

Contemporary health issues often manifest at the extremities — where the circulation is poorest — as the most distant from the heart. However, the problem is not that the heart is not strong enough to push the fluids out to the extremities, as it is the muscles at the extremities do not help the heart in the circulatory process (function) by contracting in exercise to pump the blood out of the tissues that makes it easier for the always working heart to pump blood into that vacuum — which is the principle of fluid dynamics, or how fluid moves.  That's also how CPR works: you have to push the air out of the body, to allow atmospheric pressure (fresh air) to enter into that vacuum -- and simply blowing more air into an already filled lung, is not going to do much good.

The heart is only a one pound muscular organ — while the rest of the musculature is 40–50% of the total bodyweight in most people. So the purpose of any exercise should not be to work the heart harder and faster, but to make the rest of the musculature aid in more powerfully optimizing the circulation — particularly in inactive and poorly conditioned bodies in which the skeletal muscles are doing nothing especially useful or productive. In that case, an intelligent and insightful person would ask, what can I do to best enhance my health for all other purposes — and that would simply and obviously be, optimizing the circulation that rids the body of toxic waste products (inflammation) and in doing so, create space for new nutrients to enter and keep the body at its highest health.

Understanding that, one would further realize that the greatest priority for doing so, should be at the greatest assets at the head, hands, and feet — and that doing so, implies the circulation through the rest of the body to get there. But that is not the case, if the focus and objective is merely to make the heart work harder and faster, or to focus on the core muscles closest to the heart. That does not recognize that the weakness of the circulation is at the extremities that in time, becomes the dementia and atrophy of the neck muscles, the weakened grip, the unsteady gait and balance which are the characteristic markers of individuals in declining health.

Any and all amounts of making the heart work harder and faster, or developing the abdominals and glutes do not address those problems — directly and powerfully — and in all probability, diverts those resources from where they would do the most good. Unfortunately, that is the popular paradigm of exercise that naturally fails for most people — no matter how much time, energy and effort they put into it — because it is flawed not to do what is most urgent to do as the priority.

Those are the exercises generally not done — if favor of everything else, that makes much less sense to — and will predictably be abandoned when one could benefit from the proper understanding and exercise most urgently — and beyond that, assure their lifelong highest functioning as long as they live. But that understanding is usually jettisoned in favor of some product or service that is more commercially lucrative as the ticket to health.

For this reason, the ancients were closer to the truth than most modern advice and practices for lifelong health and functioning throughout — in their fragmentation and specialization of exercise equipment and practices that head in this wrong direction. What the ancient observers understood, was that the essential pathways and connections to the center of the body, was the health and functioning at the head, hands and feet — which evolved into reflexology, acupuncture, wing chun, dance, rhythm gymnastics, etc.

Those are the fine motor skills of life — rather than the gross. When individuals maintain those fine motor skills throughout life, they remain productive and capable throughout their lives — while those who only cultivate the gross motor skills, lose those fine motor abilities — and become less able to live independent and productive lives. That is the end-game — and not just the “15 minutes of fame” followed by a prolonged lifelong decline — as the familiar pattern of premature and largely unnecessary aging.

So when one observes that the neck muscles are atrophying, those are the muscles that must be engaged and activated specifically and directly — and not simply making the heart work harder and faster. That is also true for the deteriorating grip strength. One must activate and exercise those muscles specifically and directly — and not do more treadmilling or swimming — or anything else. The same is true for foot and balance problems. One must articulate the foot muscles — and not simply do more bench presses, deadlifts, squats or anything else — thinking to achieve the desired results.

The head, the hands, and the feet, are not simply stumps — used to punch, kick and head butt — but are the primary tools of human expression, functioning, and productivity — whether that be art, dance, writing, music, athletics, etc., but modern life has reduced much of those activities to simply watching television or a computer screen requiring very little movement — particularly of the head. Not surprisingly, the neck muscles atrophy — a sign that the circulation is very poor to those areas beyond that. The brain requires all the resources it can get — to take care of the rest of the body — autonomously (automatically) — just as the heart functions autonomously. That is not where the conscious effort should be applied to.

The conscious (voluntary) effort should be specifically and directly directed to where those movements and actions are not automatic and modern life has made unnecessary. That is where one makes the greatest difference in optimizing the circulation and ensures their greatest quality of life and functioning. Everything else is a diversion and distraction from that greatest purpose.

The Giant Swing

The Giant Swing

In the mid-80s, I ran across a very thin volume in which a doctor from the early 20th century, advised doing the Giant Swing — as a remedy for virtually every major human ill — and so it was hard to take him seriously — in an age of increasing specialization and fragmentation.

Each of the 20 chapters or so, described a health condition in two pages, for which the remedy was the exact same movement — which he called, The Giant Swing. It was kind of maddening to see the same simple exercise prescribed for all the major illnesses of the times — but I was used to hearing eccentric ideas regarding training — often from the inventors themselves, and kept an open mind as to how their insights concurred with actual observations and experiences.

As a still fairly young person, these answers seemed too easy and obvious — or “too good to be true,” that it is easy to assume that they must not be true — because we are conditioned to not believing our own senses but to rely on the “unquestionable authorities” who claim to do all the thinking for everyone henceforth — just because they thought of it first. But real science is always challenging authority — in a quest for a better understanding, and not merely accepting previous authorities as the end-all of what can be known — especially when it fails to solve our age-old problems.

At that point, we don’t stop looking and give up in despair that there can be a better solution and understanding, but find out ourselves what works and what doesn’t — even if only for ourselves. And then if it does, the secret will get out — even if suppressed, censored, edited out by the gatekeepers of information paid handsomely to maintain the status quo.

But the quest for truth and understanding, is a higher calling that eventually overwhelms the narrow self-aggrandizing interests — to lay the foundation for the next level of evolution, which requires the presence of a critical mass of population of first sufficient longevity, and secondly, the healthspan beyond that. Thus, simply a longer life, is not sufficient to define health, but health is now measured beyond mere survival. That sign, would be the ability to maintain their functioning, mobility, and competence to accomplish all the tasks to maintain independence and freedom in life. That is now the new standard for meaningful existence — and not simply the bare vital signs with no willful capacity.

On the other hand, one does not need to be setting world records for their age group — or in open competitions for that matter — to prove they are still viable, and merit living longer. It should be enough to provide for their own independent living — at increasing higher levels of competency. That is already plenty, and accomplished even by a few — including the young and more active. Only a few become wiser with age — while many more become older and simply fall apart increasingly, because they have no way of getting better. The many ways offered by the “experts,” require them to be highly-functioning, to become better, rather than starting from their present state of competency — even if it is barely detectable.

That is the basic level of responsiveness — where any sign of voluntary movement is indicative of the possibility of improvement. Everyone has days like that, and so what is of primary importance, is being able to raise oneself from the dead — as required, this one more time. Or if one doesn’t feel up to doing anything, anymore. The giant swing is a good way to get started — because the movement of the head relative to the torso, produces the alternation of the muscle contraction and relaxation at the neck, to enhance that flow to the most important organ of the human body. But without that specific flow, it doesn’t matter how fast and how hard the heart is working — because that is not the lack — but is the last thing one needs to worry about. But in most conventional exercise with their muddled and even backwards understanding of the value of exercise, they place the autonomic above the voluntary muscular action — which is certainly wrong thinking and wrong understanding of the human body.

There is a reason it is an autonomic (automatic) function and not that one has to reinvent millions of years of evolution because Nature got it wrong in providing so — in every living animal. But the voluntary muscular actions, is what every individual can do to enhance their present functioning, capabilities and development. That is simply inescapable common sense and self-evident truth — that any right-thinking individual can discover for themselves. But unfortunately, that is not how many learn anymore — thinking that the primary way of learning, is to ask somebody else for the truth of the matter. And if all the “experts” are aligned on one consensus, it doesn’t matter that it doesn’t work for anyone — and never will. They are in agreement on what the truth is — despite it being nonproductive and even ruinous for everyone — but they are the experts who will continue to be in charge as these problems get worse — without end.

But if one can simply perform the giant swing that ensures the enhancement of the blood flow primarily to the brain, and secondarily to the muscles (organs) of the torso, one can feel fairly confident that one is engaging enough of the total musculature beyond simply working the heart harder and faster — to do some real good. However, one still has to do that, and not merely think that that makes perfectly good sense — and knowing that alone without exercising that knowledge, is sufficient to obtain desirable results.

The giant swing is more commonly known as the torso twist while looking straight ahead, or the 360 degree head turn — requiring the engagement and activation of all the muscles of the body to achieve. 

Rising to the Challenges of Daily Living

 The chief benefit of all exercise is to direct all the energy and resources to the task (challenge) at hand — and maintain that capability all one’s life. So obviously, if one does not actually exercise that capability, one doesn’t know if one has it, nor the degree to which it can be recruited — momentarily, as needed. That is not dependent on free weights, machines, or any other apparatus — but is the mastery over one’s own body and its functioning. There is nothing magical about the equipment; the major ingredient is the understanding of the challenge and the individual’s response.

Muscles are the means by which we can change to accomplish any task and objective. We do that by contracting a muscle — or relaxing it to achieve the desired effect. When any movement is studied and observed beyond the distractions, we realize that those are the essentials that keep the body functioning optimally — regardless of the activity. Weight-training and machines isolate those movements — which can be performed productively without that equipment, and is probably the breakthrough that enables people to exercise throughout their lives — by DECREASING the resistance to such movements. That is the key to exercising in longevity. Not lifting more weights, but learning to produce those contractions and relaxations — without the resistance or need to accomplish any other extraneous work.

In that way, it is similar to a lot of athletic events that require minimal apparatus — like yoga, tai chi, dance, etc., that have become ritualized in its own way — and become a hindrance to the simplicity in effecting immediate health. It doesn’t take years of study and practice to produce a muscle contraction or relaxation. That is just what muscles do. But exercise (training) makes them do it better — but the capability is always there as the nature of the organ. The user guide is another matter entirely — and unfortunately many, if not all, come into the world having no idea what to do with it — although the child prodigies of movement have a huge head start in this mastery — just as they do in every other, and that is why one is advised throughout life, to discover who they are, and what they were born to do — as they will have great advantage in doing so.

But the simplicity of exercise is the understanding that if one increases the circulation to any organ or area, that maintains its health — as a priority over organs and areas not given that priority. Everything will not develop equally well just because it is the heart’s job to pump blood equally well to every part regardless. Preference is given to what one actually does — and not all one could do, but doesn’t. And that is many things. But in rising to the challenge of one’s own existence and environment, one is shaped in that way — to be more prolific at what one actually does. So it is not enough just to wish one had those formidable capabilities, but actually practice it enough to make it so.

But then we usually get lost in the activity and the competitions surrounding it — until much later in life when we wish we just had the ability to do what we used to do so easily — but took the erroneous path of making it more cumbersome and difficult, and eventually impossible and even injurious. We are encouraged to do so by those who would sell their products with the promise to restore those capabilities — whether it still makes sense to do so or not — as one now has trouble just getting out of bed, or out of a chair — and doesn’t think those are worthy challenges to master but are now their handicaps for life.

Then instructors and therapists will come along and advise them how to make those movements more difficult — to make the simple seem easier. But that just raises the bar higher, and what is indicated, is lowering the bar, so that they can actually do it — and do it easily, effortlessly, and gracefully. And as long as they can do that, then movement is their friend, and not their struggle — but it requires that simplicity of understanding, and not making it more complex and harder.

So the simplicity of movement is that it is effected by contracting a muscle or lengthening it — and the rhythmic alternation of those states, produces the same pumping effect as the heart does unfailingly until the day one dies. As important as its role and function, the heart is still a small organ of roughly one pound — supplying blood for a 100+ body, and the best and most healthful use for all the other muscles, is to assist the heart in pumping the blood out of the extremities at the head, hands and feet where circulation is poorest — back towards the center of the body for elimination, exchange and recycling — or the body simply accumulates those waste products as the inflammation and swelling that undermines this healthful process. That is the kind of exercise one needs in the extraordinary circumstances of outer space of deepest depths of the ocean — or simply getting out of bed each day ready to take on the challenges of one’s daily living.

Once a Week Higher-Intensity Gym Workouts

  If you work out intensely, then it won’t be possible to work out oftener than once a week. That is the general rule — or observation, because that all-out effort can only be done infrequently — and not every day — even by the best. It is like a professional or even college football player playing a big game every day. There is not enough recovery ability and psychic energy to do so on that frequency. If one did, then one would exhaust their recovery ability and regress —rather than progress — but far more common is becoming injured because the body cannot maintain that level of intensity for long — or frequently.

So that is lesson one in any athlete’s training — to discover that point that is not too little, or too much — and err on the side of too little, because one can always do a little more — but if one is too aggressive, is that they will injure themselves, and set them back for weeks — or forever, which is how many swear off exercise for the rest of their lives. You don’t want to be that guy —- that is the worst case scenario.

That’s why anybody who tells you they are training to failure everyday, on every set, doesn’t know what they are talking about — because even the greatest athletes know to pace themselves and peak at exactly the right moment — and then once that is achieved, many often go off the rails — and do all kinds of things they feel they have deprived themselves of to reach that peak condition in that right moment.

Most people however, just want to be in acceptable shape and condition all their lives — rather than the one moment of glory and then die prematurely — or become crippled for life. That greatly explains why a lot of these bodybuilding competitors die early — rather than being the paragons of health up to 100. And that really is the objective for most people — and not whether they can obtain maximal gains at any cost, no matter how briefly. With that in mind, one wants to know what is the sustainable pace of improvement throughout one’s life — rather than the one and done — and then we move on to the next impressive prodigy with short shelf life. We really want to be the first person to 100 who doesn’t look 100 — and not the person who is 100 who looks like they should be dead. Or even 60 for that matter.

The problem with a once a week intense workout is not that it is not productive, but that it produces extreme muscular soreness for the following week that seems to worsen even up to the fourth day and sometimes beyond after the workout, and then finally to show signs of recovery up to the day of one’s next weekly intense workout. So the problem is always that one is recovering from this extreme muscle soreness — that pains one to bend at most joints — if one does not do anything else for the whole week. And so the key breakthrough, was recovering from this extreme and debilitating muscle soreness, so that one can live an enjoyable life — rather than just being in recovery perpetually — even if that is what it takes to achieve maximum muscle growth in the fastest time possible.

Because the bigger objective — in all one does — is to achieve the most enjoyable life possible, and not just the one thing — and being healthy and highly functioning is more important than any single competition — at whatever cost. The wise strategy is finding out how much less one can do to achieve that same effect — rather than how much more one can do — which often results in less of that effect — or diminishing returns for more cost and effort. The medical expression is the smallest effective dose — and not the popular belief that if a little is good, than more must be better — infinitely.

So if one goes to the gym once a week and works out at any intensity, that is already good enough to keep them in the game — all their lives. You just don’t want to go to zero — by overdoing it and getting injured or burned out so that one swears off doing anything anymore for the rest of their life. That is the critical failure. But if one is going to the gym once a week and working out as hard as they want to, that puts them way ahead of most people — including a lot of people who do more — and then stop, because their regimen becomes too difficult to continue.

Lots of people recount how active and even prolific they used to be 20, 30, 40, 50 years ago — but haven’t done anything since — so what matters is what they still do now, and can do better. But a hundred times zero, is still zero. That is also true for 1,000% followed by zero. So the proper intensity, is what one can do — and continues to do — regularly. That is “regular” exercise. Then when one is exercising regularly, the next question to ask, is what is most beneficial to do?

For most people, that would be becoming good or better at what they already do — and not as the exercise experts would have them do — become good or better at what they never do otherwise. Yet that seems to be largely what the exercise experts teach — movements one would not even think to do — while ignoring the difficulties/or pain they are having at what they actually do.

Another word for intensity is “focus” — which means to concentrate one’s energy and efforts to the proper axis of attention — and not have it dissipated and scattered everywhere so one loses that central importance of what is being studied — and its causes and effects. Then one can measure its significance as cause and effect — rather than just being coincidental and correlated to anything — which may or may not be important. Correlation is the beginning and not the ending of one’s studies. Poor scientists and researchers seek to confirm their beliefs by eliminating all the information contrary to it — rather than proving a direct causal relationship in a random population sample.

The importance of that is that a principle will work on anybody and everybody — and not just on a highly motivated self-selected few — who may have very little in common with the average population. It may be that it only works for a special population sample — rather than being a universal truth. But one recognizes the truth that everybody is not indefatiguable — and must rest and recover to some degree greater than others. It is during those times that the body has the chance to get rid of the damage and build itself better — for the next time. But if the next time never comes, that response is extinguished — because the body has more important things to do than maintain a reserve that is never tapped.

As one gets older, they realize that resources are not unlimited but have to be diligently maintained in the best balance — with priority to whatever is most important to do. That with unquesttionably be to maintain the functioning and health of the extremities of the head, hands, and feet, where it is usually noted, that the circulation and development is the most compromised — as the telltale signs of aging. Perfect — because those alternating contractions and relaxations of the musculature of those organs, optimize the circulatory effect of the body — if one were designing the human body as a machine for optimal performance and functioning. Those movements can be performed anytime, anywhere, as needed — to enhance the recovery from the once a week intense workouts at the gym.