Doug McGuff Workout: The Ultimate Guide to the High-Intensity Super Slow Resistance Training
Are you tired of spending hours at the gym without seeing the results you desire? Well, guess what? You’re not alone. I’ve been there, done that. But, luckily, there’s a workout that might just make you feel like you are making progress, without wasting time. Enter Doug McGuff’s Workout, a high-intensity, super-slow resistance training program. You will be tempted to say “McGruff” with an “R”. This is a mistake I keep making. We are not talking about the crime dog here.
I have practiced eccentric movement types of weightlifting in the past, but I didn’t really know who popularized it. I even explored opening an ARX fitness location in Omaha. I started listening to the Ben Greenfield podcast back in 2019 and he often referenced the “Doug McGuff workout” that emphasized eccentric movement as something he would turn to when he didn’t have a lot of time. I had gone away from full-body weight workouts for about 2 years but decided that I needed to get back into it with the goal of adding more muscle in 2023. As a result, I decided to research Dr. McGuff’s work and give it a try. I thought my findings may be interesting to others on a similar search and documented them in this article.
The Science Behind the Doug McGuff Workout: Slow and Steady Wins the (Muscle) Race
Dr. Doug McGuff, an Emergency Physician and fitness enthusiast, has developed a workout philosophy that emphasizes the importance of muscle failure in promoting growth and strength. It turns out, the tortoise was onto something – slow and steady really does win the race. His workout is featured in his book “Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week”.
The key to this workout lies in slow, controlled movements that maximize muscle fiber recruitment. By moving at a glacial pace (think: sloth meets bodybuilder), you’re able to maintain constant muscle tension, which leads to a higher degree of muscle stimulation. Plus, this slow-motion method significantly reduces the risk of injury.
Key Principles of the Doug McGuff Workout: Less is More
This is not your typical “more is more” approach to fitness. In fact, it’s quite the opposite. The Doug McGuff Workout is built on four core principles:
- Focus on compound exercises: These are the main course of the workout, targeting multiple muscle groups and giving you the most bang for your buck.
- High intensity: Like a high-stakes game of poker, you’re all-in on this one. Reaching muscle failure is crucial, ensuring you’re pushing your body to its limits.
- Super slow repetitions: By maintaining a snail’s pace, you keep the tension on your muscles, making them work harder.
- Limited workout frequency: Rome wasn’t built in a day, and neither is your body. Giving your muscles time to recover and grow is essential to success.
The Big 5 Workout: Doug McGuff’s Fitness Fab Five
Doug McGuff’s signature workout, known as the “Big 5 Workout,” is a simple yet effective routine that targets all major muscle groups. You’ll be in and out of the gym in no time, leaving you plenty of time to binge-watch your favorite series or cook up a storm in the kitchen. Here’s the breakdown of the Big 5 Workout:
- Seated row: It’s time to row your way to victory. This exercise targets your back muscles and biceps, making you feel like an Olympic rower in no time.
- Chest press: Pumping your pecs has never been more effective. This compound exercise works your chest, shoulders, and triceps, creating that superhero physique you’ve always dreamed of.
- Pulldown: This exercise targets your lats, traps, and biceps, giving you the wings to fly high.
- Overhead press: Ready for lift-off? This exercise targets your shoulders, triceps, and upper chest, making you feel like an Atlas in the making.
- Leg press: Last but not least, it’s time to give your legs some love. This exercise targets your quads, hamstrings, and glutes, giving you the strength to conquer any challenge that comes your way.
When executing the Big 5 Workout, make sure to move slowly, maintaining a steady tempo. Aim for a 10-second concentric phase (lifting the weight) and a 10-second eccentric phase (lowering the weight). This should give you a total of 5-8 reps per set, pushing you to muscle failure in just one set per exercise.
Example Of The Doug McGuff Big 5 Workout
This table provides an example of the Doug McGuff Big 5 Workout, highlighting the exercises, sets, reps, tempo, and rest periods. Allow for 60-90 seconds of rest between exercises to recover and prepare for the next movement.
| Exercise | Sets | Reps | Tempo (Concentric : Eccentric) | Rest (seconds) |
|---|---|---|---|---|
| Seated Row | 1 | 5-8 | 10 seconds: 10 seconds | 60-90 |
| Chest Press | 1 | 5-8 | 10 seconds: 10 seconds | 60-90 |
| Pulldown | 1 | 5-8 | 10 seconds : 10 seconds | 60-90 |
| Overhead Press | 1 | 5-8 | 10 seconds: 10 seconds | 60-90 |
| Leg Press | 1 | 5-8 | 10 seconds: 10 seconds | 60-90 |
Customizing the Doug McGuff Workout: A Buffet of Fitness Options
One of the beautiful things about the Doug McGuff Workout is its versatility. You can easily tailor the program to fit your individual needs and goals. Here are some ways to customize the workout:
- Adjust the number of exercises: Depending on your goals, you can increase or decrease the number of exercises in your workout. Just be sure to maintain the high-intensity and super-slow principles.
- Incorporate additional exercises: If you want to target specific muscle groups or add variety to your routine, feel free to include additional exercises that adhere to the workout’s principles.
- Modify the workout for different fitness levels: Beginners can start with fewer exercises and less weight, while more advanced trainees can increase the intensity and complexity of their workouts.
- Adapt the workout for home or gym settings: No gym membership? No problem! The Doug McGuff Workout can be easily adapted for a home setting using bodyweight exercises or resistance bands.
Common Misconceptions and Criticisms: Debunking the Myths
As with any unconventional approach, the Doug McGuff Workout has its fair share of skeptics. Let’s address some common misconceptions and criticisms:
- Workout duration and frequency: Some argue that the short workout duration and limited frequency can’t possibly lead to significant results. However, the high-intensity and super-slow principles ensure that you’re pushing your muscles to their limits, making the most of your time spent exercising.
- High-intensity training and muscle growth: Critics claim that high-intensity training can’t stimulate muscle growth. But studies have shown that reaching muscle failure is a key factor in promoting muscle growth and strength gains, regardless of the workout style.
- Super slow repetition style: Some believe those super slow repetitions might not be as effective as traditional lifting tempos. However, the slow pace helps maintain constant tension on the muscles and maximizes muscle fiber recruitment, leading to greater muscle stimulation and growth.
Dr. Doug Mcguff Workout Video
This is an example of Dr. McGuff, MD getting his workout in before his shift.
Conclusion And My Progress With The Doug Mcguff Workout
The Doug McGuff Workout offers a unique, time-efficient, and customizable approach to strength training that’s backed by science and proven to deliver results. With its focus on high-intensity, super-slow resistance training, this workout method will help you achieve your fitness goals without spending countless hours in the gym.
I am in week 2 of my program and have only done one session each week. Because I had not been doing much upper body weight lifting for the last couple of years, I was very sore after my first workout. I just used my Bowflex adjustable dumbells at home and a pull-up bar to simulate a pull-down. I have been doing incline squats with weights in place of a leg press machine. I was much less sore during my second session the next week and I definitely am starting to feel some muscle growth and strength. But, I also did 3 sets rather than 1 (I wish I would have read this article first :)). I do have access to a full gym at my office and will mix in using the proper gym equipment with what I have at home.
Remember, the key to success with the Doug McGuff Workout lies in consistency, intensity, and patience. As with any fitness journey, progress takes time, and I hope the results will be well worth the effort.
So, are you ready to give the Doug McGuff Workout a try? I encourage you to test it out and experience the benefits for yourself.
Happy lifting!
Frequently Asked Questions
What is the Doug McGuff Workout?
The Doug McGuff Workout is a high-intensity, super slow resistance training program that focuses on compound exercises, reaching muscle failure, and slow repetitions to maximize muscle growth and save time in the gym.
How often should I do the Doug McGuff Workout?
The Doug McGuff Workout recommends a limited workout frequency, typically one to two sessions per week. This allows your muscles sufficient time to recover and grow between workouts.
Can I do the Doug McGuff Workout at home?
Yes, the Doug McGuff Workout can be adapted for a home setting using bodyweight exercises or resistance bands. Ensure you maintain the core principles of high intensity and slow repetitions.
How long does a Doug McGuff Workout session last?
A Doug McGuff Workout session, such as the Big 5 Workout, typically lasts between 15-20 minutes. This includes performing one set per exercise with slow repetitions and short rest periods.
Is the Doug McGuff Workout suitable for beginners?
Yes, the Doug McGuff Workout is suitable for beginners. Start with fewer exercises and lighter weights, gradually increasing the intensity and complexity as you become more comfortable with the routine.
References and Further Reading:
- Dr. Doug McGuff’s Official Website
- Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by Dr. Doug McGuff and John Little
- Slow Movement Resistance Training and Muscle Growth
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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