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Home Bodyweight Coach FAQ FAQ – Frequently Asked Questions Newbie Thread

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8:08 pm
November 19, 2009


Mike

Ohio

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I have just gotten into the bodyweight training and luckily I found your site. I have been training with weights for 10 years and my body is pretty beat up. I've been doing bodyweight circuits for about 6 weeks and was able to drop 12lbs in the first month. I wasn't overweight but wanted to get my bodyfat back down. I have a few quick questions to get started with that hopefully you could answer for me.

1) What is the 4×7 protocol that you guys speak of?

2) I've narrowed my first CST workout down to about 4 choices.

  1 Trinity Squat (down)
  1 Quad Press
  1 Spinal Rock
  1 Trinity Squat (Up)
  Repeat for up to 15 minute


  The second one is from the MetCon Madness article on this site

  The third is from the How to Beat Fat Inch by Inch article on this site

  The fourth is from the CST Japan site, a fat burning one which I purchased.

As you can probably tell the goal is to get my bodyfat down even more. 

I would start the workout with Intu-Flow and end it with Prasara Yoga ala Youtube. 

Any input or suggestions would be appreciated.


I currently don't have the funds to purchase BER or BBFL and really want to get rolling on this stuff. Thanks.

9:35 am
November 20, 2009


Ryan Murdock

Canada

Admin

posts 131
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>1) What is the 4×7 protocol that you guys speak of?

A full answer to this question would require me to paraphrase 10 pages or more of the intro section to BER.

The short answer is, 4×7 is a training protocol that waves intensity through a cycle of 4 days: No Intensity, Low Intensity, Moderate Intensity, and High Intensity, repeated 7 times for a total cycle of 28 days.


>2) I've narrowed my first CST workout down to about 4 choices

No Intensity day: IF

Low day: IF + Prasara

Moderate day: choose a strength-based workout for this day

High:  one of the metcon workouts you cited above


The process is obviously spelled out much more clearly – and in great detail – in both BER and BBFFL, but that's the best I can do at the moment without rewriting those books on here.

Good luck.

Ryan Murdock RMAX Faculty Coach http://www.rmaxstaff.com/murdock/

4:02 pm
November 20, 2009


Mike

Ohio

Member

posts 18
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Ryan, thanks for the response and I completely understand.

1:04 pm
November 22, 2009


Ryan Murdock

Canada

Admin

posts 131
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Good luck. Keep us posted on how you're doing with it.

Ryan Murdock RMAX Faculty Coach http://www.rmaxstaff.com/murdock/

7:21 am
November 27, 2009


Mike

Ohio

Member

posts 18
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Well it's official, I'm on the wagon. Got an early Christmas present yesterday, downloaded BER and going to get started today. I am very impressed with what I have read so far, well written with attention to detail and excellent resources for correct exercise performance. From 4 chapters in I can definitely justify the $47 price. 

6:42 pm
December 8, 2009


Mike

Ohio

Member

posts 18
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This is my third cycle (11th day) on the fat loss program and I'm a little concerned about the second and third exercise in Circuit A, the Strength workout. My reps are way low and I'm having some trouble with form on the table/wheel. It seems like I am basically falling back on my hand even though I keep it low to the ground. I am also having trouble getting out of the table position and back to the squatted position. I realize that this is a strength issue but am wondering if this will get better over time or is there another exercise that I should be doing that precedes this? On the 1-legged squats I am only getting 4-5 reps in the first set and  2-3 in the last one. I really would like to continue to grind these out but am wondering if my reps are too low for me to benefit from? 

10:56 am
December 13, 2009


admin

Admin

posts 253
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Hi,

For the Table exercise. Try using a solid raised surface behind you to put your hands on. This is what I use for many of my clients when they are having trouble with it.

The rep range for the 1-legged squats is fine in the context of a Strength program. Just increase as you can and you're fine… :)

Cheers,

Adam

2:17 pm
December 13, 2009


Mike

Ohio

Member

posts 18
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Thanks Coach, tables are getting a little easier with time and with the increase in my flexibility.
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