Weight Lifting Is a Waste of Time PDF Free Download

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Weight Lifting Is a Waste of Time PDF Free Download, weightlifting is a waste of time summary reddit, lifting weights is a waste of time reddit.

Overview

   Weightlifting Is A Waste of Time is a book by Dr. John Jaquish and Henry Alkire, inventors of the OsteoStrong equipment for osteogenic bone loading and the X3 Bar equipment for myogenic muscle loading. The book aims to help people experiencing four problems: no change in physique, sore joints or musculoskeletal injuries, regular cardio but not achieving desired body composition, or quitting exercise due to lack of time. The X3 bar, designed after Jaquish invented the OsteoStrong machines, has been proven to safely increase bone mass in elderly people with just one 10-minute session of exercise weekly. Jaquish and Alkire argue that weightlifting has everything backwards, as it can’t provide the force necessary to trigger muscle growth throughout the entire range of motion.

   Their weight choice is limited to what our weak range can handle, not effectively working our medium and strong ranges. Weightlifting overloads joints, increasing the chances of injury and forcing us to subconsciously hesitate. They argue that weightlifting is a waste of time and that cardio is a better way to achieve full engagement of large muscles. Jaquish and Alkire argue that weightlifting and aerobic exercise are inefficient and often produce little or no positive results, often at the cost of joint injuries. They cite a study that found that 26% of subjects in a typical resistance training program failed to stimulate muscle protein synthesis, suggesting that conventional weightlifting is a poor stimulus for muscle growth. Jaquish’s goal was to invent equipment capable of more time-efficiently stimulating muscle growth, using his existing OsteoStrong machines and program to increase bone mass with a small weekly time investment.

Summary of Weight Lifting Is a Waste of Time

   In their book Weightlifting Is a Waste of Time (2020), John Jaquish and Henry Alkire argue against mainstream fitness and its pitfalls. They propose an improved strength training strategy called the X3 to gain muscle and maintain a healthy body. The X3 is based on the concept of range of motion, which is crucial for physical fitness. Exercise physiologist John Jaquish found a sevenfold gap between the weakest and strongest ranges, demonstrating that muscle capacity is significantly larger than ever imagined. However, weight lifting has a large disparity between the number of pounds lifted and one’s true physical potential.

   Choosing a weight that is too small for the weak range can lead to injury and underutilization of muscle fibers. A more effective training plan would be one that pushes muscles where they are strongest while relieving stress on joints where they are weakest. Variable resistance workouts have been shown to be effective, regardless of conditioning, age, or gender. However, the lack of data on the ideal amount of variation in a variable-resistance technique has hindered the development of the X3 system. Hormones play a crucial role in exercise and body composition, with hormones promoting muscular growth and inhibiting fat storage. Cardio is often misunderstood as an effective strategy to decrease body fat, but it can actually make you bigger. Cardio increases cortisol, the body’s natural stress hormone, while decreasing growth hormone synthesis. This can suppress lipolysis and stimulate proteolysis, which breaks down lean muscle tissue. However, studies show that cardio is not an efficient weight loss strategy.

   Testosterone is a major contributor to heart health and is absorbed more in the heart than in any other skeletal muscle. A lack of testosterone can lead to heart problems, depression, obesity, and hair loss. To increase muscle mass and strength while decreasing body fat, we can increase muscle-building hormones, reduce fat-retention hormones, activate stability firing, and use varied resistance to maximally activate muscles in all ranges of motion.

   Dr. John Jaquish’s book, Weight Lifting is a Waste of Time, argues that weight lifting is not an effective way to trigger muscular growth. He argues that lifting weights targets our weakest range of motion, and we can lift up to 7 times more as the body opens to a stronger, impact-ready position. Variable resistance, a new approach to exercise, offers greater gains than weight lifting due to its mimicking the body’s natural strength curve. The book reviews research on elite athletes, collegiate athletes, and untrained individuals, revealing the potential of variable resistance. It also discusses the inadequacy of cardio as a means of burning fat and losing weight, and addresses myths about testosterone and growth hormone. The X3 Bar System, developed by Dr. John Jaquish, is a multipronged science-backed approach to fitness, focusing on nutrition, hormones, body composition, and health. The book also debunks nutritional myths, including cholesterol and fat, and provides detailed instructions on performing the exercises in the 12-week strength program. The book offers a transparent and science-backed approach to fitness, helping readers build the body of their dreams.

Where Weights Went Wrong

   John developed the osteogenic loading impact emulation medical devices to stimulate bone growth by understanding the impact-ready ranges of motion. He plotted the strength curve through the range of motion using the OsteoStrong device, which allowed him to determine where peak forces occur in relation to body placement. The concept of range of motion is essential for any movement, whether single or multi-joint. For example, a push-up has the weakest range of motion when arms are bent and nose is near the ground, while the strongest range is just before full extension. Deadlifts have the weakest position when the bar is near the ground, and the strongest is just before standing up. This causes pain and stops muscle contraction effectively through neural inhibition. Neurological inhibition in the weak range is an evolutionary mechanism to protect joints when the muscle is in a compromised position. However, many athletes follow the “power through the pain” theory, which only worsens their problems by adding to chronic joint damage. The increased possibility of injury and the human nervous system’s physiological impossibility of complete muscle recruitment at the weakest range make weightlifting not a sound investment in exercise time.

   Higher weight and higher risk are common in weightlifting, as athletes try to lift as heavy as possible during their exercise routines. However, this can lead to chronic soreness of the joints and more serious injuries, such as tendinitis of the elbow and shoulder and knee problems. Experienced weightlifters often suffer biomechanical issues, such as long-term, debilitating knee pain.

Review

   In “Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You,” John Jaquish and Henry Alkire discuss the importance of protein and fat for human survival. They argue that carbohydrates are not necessary for human survival, and that muscle growth requires all essential amino acids in sufficient quantities. Eggs are considered the best protein source, with an anabolism of 48%, while meat has 38%. The author emphasizes that a calorie surplus is not necessary for muscle growth, but rather the appropriate level of higher-quality protein. Fasting takes around 24 to 72 hours for individuals to enter a ketogenic state, where the body initiates autophagy, producing ketones from the body’s fat.

   This fast is the fastest and most optimal way of fat loss, as it allows the body to lose fat naturally, rather than through caloric restriction. Insulin, a fat-storing hormone, is at its lowest during fasting, leading to fat loss. Breakfast, in fact, is not the most important meal, but rather a break from the fast, popularized by cereal companies to convince the masses that eating cereal in the morning was the best way to start the day. The author argues that the nutritional recommendation “breakfast is the most Important meal of the day” is false and that eating every meal diminishes cognitive function. He suggests that exercising in a fasted state is recommended, as lean and lower body fat levels have been shown to lead to a longer life span. Excessive consumption of dietary fats and carbs leads to fat gain, while protein only triggers thermogenesis.

   The author dispels various myths in the fitness industry, including the misconception that cardio is better than strength training. Strength training not only preserves muscles but also enhances them, improving cardiovascular functions. Cardio workouts, especially long ones, can lead to weight gain and trigger the cortisol hormone, which triggers muscle tissue breakdown. Strength training, on the other hand, regulates cortisol, increases growth hormone, and leads to fat loss and preservation of lean muscle tissue.

   The author also disproves the muscle confusion theory, which suggests that cardio should be shorter and HIIT-based, as it can lead to muscle loss and a decline in cardiovascular endurance.

Weight Lifting Is a Waste of Time PDF Free Download