Having found himself actively involved in exercise and fitness from an early age, Austin, Texas-based health and wellness entrepreneur Mark Alexander is the Founder and President of Efficient Exercise; a co-founder, investor, and executive board member of the well-regarded Paleo f(x); and he is the CEO of Adaptive Resistance Exercise (ARX), which is pushing the boundaries of HIT and how people train by using innovative resistance training technology that is computer-controlled, adaptive, and data-driven, allowing a measure of stimulus and control that previously was not available.
Contact Mark Alexander:
In this episode, we cover:
- Mark’s views on HIT and how it has changed over time
- Marks thoughts on the future of large gyms, fitness facilities, and high intensity training
- A deep dive into ARX – how it works and how it’s different from everything else out there
- NASA’s interest in ARX and resistance training in microgravity and outer space
- … and much more!
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $1,000 OFF software licensing fees, please go to ARXfit.com and mention Corporate Warrior in the how did you hear about us field.
This episode is brought to you by Bill DeSimone. Bill has appeared on the podcast twice and is one of my favourite personal trainers. Bill runs Optimal Exercise, a personal training studio based in central NJ, USA. Bill is incredibly knowledgeable about exercise, strength training, and in particular biomechanics and rehabilitation, and is the go-to guy for a lot of top HIT trainers like Dr Doug McGuff.
Bill is the author of Congruent exercise: How To Make Weight Training Easier On Your Joints. I loved this book and finished it in a few days. I learnt how to select safe and effective exercises and gained a better understanding of how to construct productive workouts. It gave me much more insight into exactly how the joints and muscle operate specific exercises, and does so in a very elegant manner. To pick up your copy of Congruent Exercise, head on over to Amazon.com, where you can buy a copy in print or on Kindle. The Kindle version contains links to various videos where Bill demonstrates the exercises, which being a visual learner, I found this particularly helpful.
Watch out for Bill’s next book: Joint-Friendly Fitness: Your Guide to the Optimal Exercise Program. Having seen a draft, I am very excited about this book and looking forward to talking to Bill to learn all about it. To connect with Bill and learn all about his upcoming book, product and services, go to optimalexercisenj.com
To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here
During the course of our conversation, Mark spoke in detail about ARX in action, though it’s a bit of a challenge to simply leave things to the imagination. That being the case, here’s a video that shows ARX in action.
QUESTIONS OF THE DAY: Have you tried using negative accentuated training in your routine? What were the results? Please let me know how it turned out in the comments at the bottom of this post.
Click the link below to listen from the exact time stamp on Overcast:
- Skyler Tanner asks Mark about his childhood deadlifting obsession [6:58]
- What is Mark’s definition of High Intensity Training, and how has his view of HIT evolved over the years? [9:01]
- Does Mark think there’s any one protocol that can get a person to 100% of his or her genetic potential? [13:52]
- What is ARX and what makes it different compared to Nautilus, MedX, X-Force, and everything else? [22:09]
- Are there any studies that support the idea of reaching failure on the eccentric portion of a rep as being superior in terms of getting results? [29:24]
- What is the primary goal of a typical ARX-based workout? [39:00]
- How real is the risk of cheating to see an improvement in your numbers versus gaining true results when everything in a workout is counted and quantified? [44:21]
- How does ARX differ from MedX (and others) in terms of minimum effective dose and volume? [47:39]
- A look at Mark’s ARX workout routine [52:51]
- Does Mark have an ARX machine at home? (And on NASA’s interest in ARX) [54:19]
- Has the data aggregated from ARX workouts to this point surfaced any interesting insights? [1:02:13]
- Is there any recent literature or study that addresses the matter of the optimal number of sets, and what does it say? [1:07:18]
- Do Mark and Skyler argue about single sets versus multiple sets? [1:12:40]
- What insights has Mark gained from his own ARX workout data? [1:14:10]
- Mark talks about the business decision of integrating ARX into Efficient Exercise (and what he sees as being the future of big gyms and fitness facilities) [1:19:00]
- What has Mark changed his mind about on health and fitness in recent memory? [1:28:39]
Selected Links from the Episode
- 21 Radio | The Business of Fitness | ARX Fit CEO Mark Alexander on 21 Radio
- Negative Accentuated Training
- Authors’ Reply to Ribeiro et al.: “A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises During Resistance Training”
- Bosu Balance Trainer ( Amazon US / Amazon UK )
- Doug McGuff’s Big 5
- MedX Exercise Equipment
- Super Slow
- Inroad Theory of Exercise
- Hyper Repetitions
- Study: Eccentric-Overload Training in Team-Sport Functional Performance: Constant Bilateral Vertical Versus Variable Unilateral Multidirectional Movements
- Mario Kart | Mario Kart Ghost Car
- 4-Hour Body – The Principle of the Minimum Effective Dose
- The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman by Tim Ferriss (Amazon US / Amazon UK)
- The Pareto Principle / The 80/20 rule
- NASA | Official Website
- Advanced Resistive Exercise Device (ARED)
- Big Data
- Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis by James Krieger
- How Many Sets Do You Need to Perform to Maximize Muscle Gains? by Brad Schoenfeld
- Beware the Meta-Analysis: Is Multiple Set Training Really Better than Single Set Training for Muscle Hypertrophy? by James Fisher
- Study: Effects of regular and slow speed resistance training on muscle strength
- Infrared Sauna
- Cold Tub Exposure (Ice Bath)
- Hammer Strength
- National University of Ireland Galway
- Mint Fitness
- Study: Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
- Cryotherapy (Cryo Exposure)
- Effects of blue light technology
- Bulletproof Radio with Dave Asprey
- Skyler Tanner (Listen to previous episodes with Skyler here: Part 1, Part 2, Part 3, Part 4, and Part 5)
- Arthur Jones
- Mike Mentzer
- Dorian Yates
- Ken Hutchins
- Doug McGuff (Listen to our episodes here: Part 1, Part 2, and Part 3)
- Keith Norris (Listen to our podcasts here: Part 1 and Part 2)
- Mark Houghton
- Paulo Gentil
- Dr. Ellington Darden
- Matthew Nairn
- Dr. Dominic D’Agostino
- Brad Schoenfeld (Listen to our episode here)
- Dr. Wayne L. Westcott
- Dave Asprey