I believe I read all of the nutrition recommendations in the 4 hour body—as human nutrition is very interesting to me. I’ve done a lot of self-experimenting on the topic of nutrition. Timothy and I both share a deep interest wellness and looking like a BAMF, but I was still surprised that Timothy Ferris came to many of the same conclusions as I have.
Comments on some things I recall from his book:
The goal is to get lean (6-10% for males) and put on a few pounds of muscle.
The goal is NOT to get 1) super strong, 2) become a well-rounded athlete, or 3) health/longevity.
Ferris recommends ketogenic diets. Ketogenic (low carb) diets are marvelous for reducing body fat percentage. I have no reason to believe they wouldn’t drastically reduce the body fat percentage of most sedentary individuals. It’s also perfectly adequate for my strength training. (I am not able to do any conditioning on a ketogenic diet.) Without quoting specifics, this approach definitely works for me.
I often hear quoted 35-70g of carbs per day. I usually stay in this range and I have stayed lean (4 years of 6-10% body fat). And no, I wasn’t always lean. I was quite fat before. It’s often quoted by bodybuilders that ‘abs are built in the kitchen’. Everything I trust that I have read supports this assertion. Everyone has abs, you just need low levels of body fat percentage to see them—and you lose most of your body fat by changing your diet.
Most of our badass, tarzan-looking ancestors would have stayed in a ketogenic state. For top notch information about the human diet read the Paleo Solution by Robb Wolf. The Paleo Diet’s hypothesis is ‘what did our ancestors thrive on and will it work for us?’ (Answer seems to be yes.) There seems to be a ton of scientific support for the recommendations in the book. He has something like 50 pages of references to scientific literature.
The paleo diet is for people concerned with health and longevity—not really a goal of Timothy’s book—as well as getting lean.
I didn’t read much from the book on exercise. I have no reason to believe the “4 hour body” protocols wouldn’t work for their intended purpose, which seems to be: helping high body fat %, sedentary individuals get to relatively lean levels of body fat and put on a few pounds of muscle.
I did not like the exercise goals of the 4 hour body. It’s goals were too different from my own, so the program would not have worked for me. (My goals are to be big and strong). Timothy tries to stick to easily accessible, low-cost or equipment-less exercises. I already have intermediate levels of strength and I know it’s not possible to maintain that with pushups and sit ups. I would need to incorporate gymnastics bar/ring work (not touched in the book) to develop an upper body and my lower body would be neglected as there’s no way to emulate a 350lb squat without a machine or squat rack. THAT BEING SAID: If I’m strict, I work out 45 min or less 3x per week (barbell training) --thought I often slack off and skip entire weeks or only work out 2x per week and I can maintain or increase my levels of strength. So, I have a 6-9 hour body as opposed to a 4 hour body. (not counting travel time)
For muscle building/strength training:
I would recommend the ‘big 4 lifts’. Read ‘Starting Strength’ by Mark Rippetoe. Then read ‘5/3/1’ a program by Jim Wendler.
For nutrition, modifying body fat %, health and longevity, read:
‘The Paleo Solution’ by Robb Wolf then read years worth of references.
You are the second person to recommend starting strength to me. I’ve already been doing strength training for 2 years, but I’m wondering it it’s worthwhile to go back to the start (if the guy’s claims are realistic then I would be overtaking my current strength level in a few months). Do you have any thoughts on this? (I realize I’m being kind of vague, if you want me to be more specific about my situation I can be.)
Starting Strength is an amazing book for reference. I think the main take away from the book is Rippetoe’s analysis of proper lifting technique—although I believe his comments on progression and exercise programming are VERY insightful. The entire book is amazing.
He talks about proper hand placement on the bar, body position, and mentions various methods to observe yourself and know if you’re doing the lifts correctly or not. He also mentions useful and useless equipment; as well as useful and useless lifts. This is something a beginner needs, but anyone can benefit from.
I’m not sure what ‘the guy’s’ claims are or who ‘the guy’ is. I’ll need more info before I can comment on that. However, I have heard said before that ‘listening to Rippetoe explain a lift will increase it at least 5-10 pounds.’ He goes to great detail explaining why, exactly, you should perform a lift a certain way, down to very miniscule details that I originally thought were irrelevant. That being said, I’m no expert in physics or biomechanics, but I’m confident Rippetoe knows a lot more about these subjects than I. I have referenced Starting Strength before workouts when I was uncertain if I would be able to lift my goal weight. It’s important for me to have a concise, reliable source to make reference to.
This might not be important at all, but Jim Wendler recommends the book either in his 5/3/1 manual or on his website. He’s one of the testimonials on the back cover, saying ‘it’s the best book for weight training. Anyone serious about learning or coaching the basic lifts should get it.’
Er by ‘the guy’ I was referring to Mark Rippetoe, although I realized that I misinterpreted what he said.
For young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans, and assistance exercises.
– Mark Rippetoe, Practical Programming, Pg. 122
I guess I missed the part about 2-3 weeks. It seemed like he was roughly claiming that you would increase your benching weight by e.g. 7.5 pounds a week (for a sustained period of time), which seems like a ridiculous speed to make gains at.
I think in this context he’s talking about the ‘beginner response’ where strength gains are largely due to increased neuromuscular efficiency in UNTRAINED athletes.
I believe he says, without reading my own copy to make sure: 1) 5-10 lbs per 3-4 weeks in the presses is the normal rate of progression for novices for the first several months of training—until they have an intermediate level of strength.
2) weights will then increase in smaller increments, such as 1lb
3) then more complex programming is used
If you’ve been training for two years you have probably already used up your super-fast awesome beginner strength gains.
I see. That is unfortunate I suppose, but makes more sense. So I guess the question for me is (I think?) whether I should drop in weight for a while to really focus on proper lifting form. Reading through his descriptions, I seem to already have happened on close to correct form just through experimentation, but I am missing a few things like the glute squeeze during bench press. I think I’ll probably spend a month or so nailing down the right form for everything and then read through Mark’s book to figure out what my long-term program should look like.
I believe I read all of the nutrition recommendations in the 4 hour body—as human nutrition is very interesting to me. I’ve done a lot of self-experimenting on the topic of nutrition. Timothy and I both share a deep interest wellness and looking like a BAMF, but I was still surprised that Timothy Ferris came to many of the same conclusions as I have.
Comments on some things I recall from his book:
The goal is to get lean (6-10% for males) and put on a few pounds of muscle.
The goal is NOT to get 1) super strong, 2) become a well-rounded athlete, or 3) health/longevity.
Ferris recommends ketogenic diets. Ketogenic (low carb) diets are marvelous for reducing body fat percentage. I have no reason to believe they wouldn’t drastically reduce the body fat percentage of most sedentary individuals. It’s also perfectly adequate for my strength training. (I am not able to do any conditioning on a ketogenic diet.) Without quoting specifics, this approach definitely works for me.
I often hear quoted 35-70g of carbs per day. I usually stay in this range and I have stayed lean (4 years of 6-10% body fat). And no, I wasn’t always lean. I was quite fat before. It’s often quoted by bodybuilders that ‘abs are built in the kitchen’. Everything I trust that I have read supports this assertion. Everyone has abs, you just need low levels of body fat percentage to see them—and you lose most of your body fat by changing your diet.
Most of our badass, tarzan-looking ancestors would have stayed in a ketogenic state. For top notch information about the human diet read the Paleo Solution by Robb Wolf. The Paleo Diet’s hypothesis is ‘what did our ancestors thrive on and will it work for us?’ (Answer seems to be yes.) There seems to be a ton of scientific support for the recommendations in the book. He has something like 50 pages of references to scientific literature.
The paleo diet is for people concerned with health and longevity—not really a goal of Timothy’s book—as well as getting lean.
I didn’t read much from the book on exercise. I have no reason to believe the “4 hour body” protocols wouldn’t work for their intended purpose, which seems to be: helping high body fat %, sedentary individuals get to relatively lean levels of body fat and put on a few pounds of muscle.
I did not like the exercise goals of the 4 hour body. It’s goals were too different from my own, so the program would not have worked for me. (My goals are to be big and strong). Timothy tries to stick to easily accessible, low-cost or equipment-less exercises. I already have intermediate levels of strength and I know it’s not possible to maintain that with pushups and sit ups. I would need to incorporate gymnastics bar/ring work (not touched in the book) to develop an upper body and my lower body would be neglected as there’s no way to emulate a 350lb squat without a machine or squat rack. THAT BEING SAID: If I’m strict, I work out 45 min or less 3x per week (barbell training) --thought I often slack off and skip entire weeks or only work out 2x per week and I can maintain or increase my levels of strength. So, I have a 6-9 hour body as opposed to a 4 hour body. (not counting travel time)
For muscle building/strength training: I would recommend the ‘big 4 lifts’. Read ‘Starting Strength’ by Mark Rippetoe. Then read ‘5/3/1’ a program by Jim Wendler.
For nutrition, modifying body fat %, health and longevity, read: ‘The Paleo Solution’ by Robb Wolf then read years worth of references.
You are the second person to recommend starting strength to me. I’ve already been doing strength training for 2 years, but I’m wondering it it’s worthwhile to go back to the start (if the guy’s claims are realistic then I would be overtaking my current strength level in a few months). Do you have any thoughts on this? (I realize I’m being kind of vague, if you want me to be more specific about my situation I can be.)
Starting Strength is an amazing book for reference. I think the main take away from the book is Rippetoe’s analysis of proper lifting technique—although I believe his comments on progression and exercise programming are VERY insightful. The entire book is amazing.
He talks about proper hand placement on the bar, body position, and mentions various methods to observe yourself and know if you’re doing the lifts correctly or not. He also mentions useful and useless equipment; as well as useful and useless lifts. This is something a beginner needs, but anyone can benefit from.
I’m not sure what ‘the guy’s’ claims are or who ‘the guy’ is. I’ll need more info before I can comment on that. However, I have heard said before that ‘listening to Rippetoe explain a lift will increase it at least 5-10 pounds.’ He goes to great detail explaining why, exactly, you should perform a lift a certain way, down to very miniscule details that I originally thought were irrelevant. That being said, I’m no expert in physics or biomechanics, but I’m confident Rippetoe knows a lot more about these subjects than I. I have referenced Starting Strength before workouts when I was uncertain if I would be able to lift my goal weight. It’s important for me to have a concise, reliable source to make reference to.
This might not be important at all, but Jim Wendler recommends the book either in his 5/3/1 manual or on his website. He’s one of the testimonials on the back cover, saying ‘it’s the best book for weight training. Anyone serious about learning or coaching the basic lifts should get it.’
Er by ‘the guy’ I was referring to Mark Rippetoe, although I realized that I misinterpreted what he said.
I guess I missed the part about 2-3 weeks. It seemed like he was roughly claiming that you would increase your benching weight by e.g. 7.5 pounds a week (for a sustained period of time), which seems like a ridiculous speed to make gains at.
I think in this context he’s talking about the ‘beginner response’ where strength gains are largely due to increased neuromuscular efficiency in UNTRAINED athletes.
I believe he says, without reading my own copy to make sure:
1) 5-10 lbs per 3-4 weeks in the presses is the normal rate of progression for novices for the first several months of training—until they have an intermediate level of strength.
2) weights will then increase in smaller increments, such as 1lb
3) then more complex programming is used
If you’ve been training for two years you have probably already used up your super-fast awesome beginner strength gains.
I see. That is unfortunate I suppose, but makes more sense. So I guess the question for me is (I think?) whether I should drop in weight for a while to really focus on proper lifting form. Reading through his descriptions, I seem to already have happened on close to correct form just through experimentation, but I am missing a few things like the glute squeeze during bench press. I think I’ll probably spend a month or so nailing down the right form for everything and then read through Mark’s book to figure out what my long-term program should look like.