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John Peterson John Peterson is offline
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07-05-2017, 08:28 PM
 
Hello Everyone,

I was sent this by a guy that wonders if I agree with this video from Dr. Joseph Mercola.

Watch this: https://www.youtube.com/watch?v=qEui9ImJaiI

My take.

First off, Doc Mercola is correct about the need to boost nitric oxide. He is spot on about that. Everything he is saying relating to it is true.

However, his exercise selection won't do what the men reading this forum want to see done.

Frankly, Let's be honest. Dr. Mercola has a thick waist for a skinny guy and that routine is not doing it for him. He has lots of loose fat around his waistline especially for such a thin guy. He needs a full body concentrated exercise like 8-count Burpees. Believe me, 8-Count Burpees should be the foundation of every waistline program and will blowtorch body fat from the waistline while stimulating testosterone, HGH and Nitric Oxide production.

A far better routine would be the following.

10> X 8-Count burpees (2 Push-Ups in the middle of each burpee)
10> X full range Jumping Jacks
10> X Atlas III's, II's or I's ( make sure you descend full range so that your chest receives a good stretch going full range in both directions.)
10> X Step Ups on a bench or chair perform 10 reps with either right or left leg leading and then switch and do 10 more with opposite leg leading.

Repeat the above sequence 4 X and if it seems easy perform, add a weight vest with just 10 pounds to start.

The above sequence is far better and will engage far more muscle groups.

---John Peterson

 
 
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07-06-2017, 06:25 AM
 
Hey John,
Point #1:
I have to agree with you on this. Dr. Mercola is not the picture of fitness in my opinion, he looks to me like an every day average runner who stresses cardio fitness and heart health, but never really ever look like a picture of health and fitness. .... am I making sense here.. Please don't think I'm trying to disparage him personally at all, that is not my point. I love taking fitness advice from older people who are at that point where fitness and lifestyle are what makes them look and feel the way they are, rather than young people who are at that point in there lives where they could just sit all day and look fit...

He does not appear to me to be all that healthy, just an average Joe who eats light and walks a lot is what he appears to me to look like. Nothing wrong with that; however, not the shining example of total fitness.

Point #2:
I'm trying to figure out how your recommendations here coincide with the Living Strength Maintenance program you discussed and the post a few weeks back about sculpting abs.

I've been implementing this(the abs routine, i.e. Charles atlas routine), I'm not up to 20 reps each at 8x's yet; however, I'm wondering if I should stick with this plan totally or start to modify it....

I'm at that point right now where I am totally focused on getting a lean and lithe mid section, this is my primary goal, bar none. What I have been doing does not seem to be cutting it for this task. What I do not want is to lose any of my muscle mass. In fact I do have a few areas I would like to shape up and sculpt, but again,

I have to say, I'm setting the bar high here and shooting for a mid section number I have not been since I was a young man.

If you have a minute or two shoot me some good advice on some methodology to implement.
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07-06-2017, 09:37 AM
 
Hello gbjj,

The program with the 8-Exercises from the Atlas Perpetual Lesson is the best foundation for all around strength and fitness that you can do for life. One can add to it at will to enhance results and focus development on certain body parts. In my case, my abs are sculpted, always have been and always will be.But lets be real. The Atlas Perpetual Program requires more time than many are willing to commit to for life.

IF, on the other hand, you are totally stretched for time and want to have a program that will accelerate NO release then it is necessary to perform exercise that causes a greatly accelerated pulse rate. The program I mentioned at the beginning of this thread would do just that as does GUTS.

In fact, one could alternate between 8-Count Burpees and Atlas Sit-Ups/Leg Raises/Bench Stepping for 10 reps X 4 to 6 circuits with a serious focus on Ab Sculpting.

Now with the above stated, try this variation of the Atlas Perpetual Lesson adding the 8-Count Burpee if you have the time..

Place the Burpee first and then move through the sequence performing 10> reps of each exercise. The reason the 8-count Burpee is first is because it floods the entire body with highly oxygenated blood and increases respiration very, very quickly.

#1) Burpee (8-Count Push-Ups)
#2) Multi-Plane Neck exercise
#3) Max Amplitude Arm Circles (Max range in Both directions)
#4) Atlas Shoulder Shrugs
#5) Atlas III, II, I
#6) Atlas Sit-Up
#7) Atlas Full Range Leg Raise
#8) Side Bend/Torso circles
#9) Atlas Biceps Curls
#10) The Milo
#11) Atlas Balance Squats
#12) Atlas Calf Raises

There is no end to how you can chart Living Strength Exercises.

---John Peterson
 
 
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07-06-2017, 03:04 PM
 
Quote:
Originally Posted by John Peterson View Post


#3) Max Amplitude Arm Circles (Max range in Both directions)
#4) Atlas Shoulder Shrugs
#5) Atlas III, II, I
#12) Atlas Calf Raises


---John Peterson[/b]
Good info John, thanks couple of quick questions.
Not familiar with a Arm Circle technique although I vaguely remember you talking about these a while back.

I Don't think I'm familiar with the Atlas Shoulder Shrug... is this one of the power flex shrugs?

Same with the Atlas Calf Raises, I've just been doing raises on the stairs to get full flexion assuming this was correct.
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07-07-2017, 12:06 PM
 
Hello gbjj,


Maximum Amplitude Arm Circles: While standing erect, raise the arms (under tension) far outward and upward from the sides, in a supreme effort to reach the ceiling at both sides of the room, and slowly cross the arms downward over the chest, with the left hand stretching far to the right and downward, and the right hand to the left. The arms describe a large circular movement as they move out from the sides and cross in front. Then as far as you can reach, make two or three efforts to reach further. You should allow the chest to sink inwards and exhale. This is performed as a smooth continuous motion. After completing reps reverse motion and allow arms to cross in front while moving forward, up and back.

Atlas Shoulder Shrugs (This exercise can be used to exercise the trapezius very intensely) Grasp the hands together behind the back. Push the shoulders far downward and backward, now bend the head and the back as far back as you can tensing the muscles of the back and neck. After achieving maximum contraction start rotating shoulders forward, upward and then backward as though 'shrugging' your shoulders while maintaining intense muscular tension in the trapezius muscles.


---John Peterson
 
 
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08-17-2017, 06:44 AM
 
Quote:
Originally Posted by John Peterson View Post
Hello gbjj,

The program with the 8-Exercises from the Atlas Perpetual Lesson is the best foundation for all around strength and fitness that you can do for life. One can add to it at will to enhance results and focus development on certain body parts. In my case, my abs are sculpted, always have been and always will be.But lets be real. The Atlas Perpetual Program requires more time than many are willing to commit to for life.

IF, on the other hand, you are totally stretched for time and want to have a program that will accelerate NO release then it is necessary to perform exercise that causes a greatly accelerated pulse rate. The program I mentioned at the beginning of this thread would do just that as does GUTS.

In fact, one could alternate between 8-Count Burpees and Atlas Sit-Ups/Leg Raises/Bench Stepping for 10 reps X 4 to 6 circuits with a serious focus on Ab Sculpting.

Now with the above stated, try this variation of the Atlas Perpetual Lesson adding the 8-Count Burpee if you have the time..

Place the Burpee first and then move through the sequence performing 10> reps of each exercise. The reason the 8-count Burpee is first is because it floods the entire body with highly oxygenated blood and increases respiration very, very quickly.

#1) Burpee (8-Count Push-Ups)
#2) Multi-Plane Neck exercise
#3) Max Amplitude Arm Circles (Max range in Both directions)
#4) Atlas Shoulder Shrugs
#5) Atlas III, II, I
#6) Atlas Sit-Up
#7) Atlas Full Range Leg Raise
#8) Side Bend/Torso circles
#9) Atlas Biceps Curls
#10) The Milo
#11) Atlas Balance Squats
#12) Atlas Calf Raises

There is no end to how you can chart Living Strength Exercises.

---John Peterson
For the past 3 weeks I've been pretty consistent, this past week I've gotten my personal Atlas Routine Sequence down to what I feel I need to ensure I can properly support my running endeavors, and build a solid lower body.

  1. ISO NECK ROLL
  2. FULL RANGE SHOULDER SUPERMAN
  3. ATLAS SHRUG
  4. PUSH-UP
  5. SIT-UP
  6. FULL SIT-UP
  7. ROMAN CHAIR
  8. TORSO TWIST 1
  9. TORSO TWIST 2
  10. ATLAS BICEP/TRICEP
  11. MILO
  12. ATLAS BALANCE SQUATS
  13. ATLAS CALF RAISES
  14. REVERSE ROMAN CHAIR (Single leg at a time)

QUESTION:
I am running 3-4 times per week (Mandatory to support my military fitness goals); however, Fat loss, and leaning out right now is top priority so I am integrating HIIT into my routine.... somehow.

I can add HIIT routines on non-running days (20 min or so) right after my ATLAS workouts, but I'm wondering if I should just modify my ATLAS WO to be more HIIT. I have been performing this every day for the most part..

Here is how I am thinking I can integrate HIIT into my current schedule:

ALTERNATING WEEKDAY SCHEDULE
MID DAY ( ATLAS ROUTINE)
EVENING ( RUN AND FLOWFIT)

MID DAY ( ATLAS ROUTINE and HIIT ROUTINE)
EVENING ( FLOWFIT)

WEEKEND
LONG RUN ON 1 DAY, AND WHATEVER ELSE I FIT IN..



I'm really enjoying the current ATLAS routine and feel like I'm making solid fitness gains, so abandoning this routine for simply a HIIT routine is not an option for me at this point, I'm trying to get this routine up to 5 sets of 20.
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08-17-2017, 08:14 AM
 
Hello gbjj,

I don't see how you can go wrong doing what you are doing. There would be a dramatic increase in strength to body weight ratio as you simultaneously become incredibly lean. I'm thinking that that type of fitness would be exactly what the military wants.

---John Peterson
 
 
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05-23-2018, 08:11 AM
 
So this Atlas Perpetual Lesson was my Go To workout last summer and I was making great gains, I was searching around for the original post on this.. It's amazing the Gems you find searching through the old posts around here..

Anyone else have versions of this that they are currently working with?
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