15 – Roger Schwab on Arthur Jones, Workout Frequency and the Pros and Cons of Different Muscle Fibre Types

Roger Schwab, Founder of Mainline Health & Fitness, Best-Selling Author, and High Intensity Training Expert
Roger Schwab (via SavvyMainLine.com)

Roger Schwab founded Main Line Health & Fitness (MLHF), a HIT facility based in Philadelphia, and is often regarded as one of the finest fitness experts in the US. Roger is a best-selling author, the first strength and conditioning coach at Pennsylvania State University, and was the former international federation of body builders head judge between 1977-82, judging 5 Mr & Ms. Olympia contests.

Having been a head judge during the tail-end of Arnold Schwarzenegger’s Mr Olympia reign, Roger is no spring chicken. Boasting a muscular physique and maintaining ~10% body fat year-round, Roger is a testament to the health benefits of properly performed high intensity strength training.

Roger had a very close relationship with HIT legend, Arthur Jones. We dig into some of Roger’s fondest memories of Arthur, his attitude towards life and his impact on exercise today. We talk about Roger’s HIT protocols at MLHF, how he got into HIT, and how he helps his clients get maximum results.

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This episode is sponsored by Hituni.com, the best online courses in high intensity strength training. HITuni offer DIY courses to help you get better results from your training and personal training courses to help you start and grow your HIT Business – Order Here


Show Notes

How did Roger get into high intensity strength training? [4:50]

What is the standard workout protocol used in Main Line Health & Fitness? [10:45]

What are the benefits of X-Force machines? [14:00]

Roger’s fondest memories of Arthur Jones [20:20]

Why does Roger include steady-state training in his facility? [26:14]

Is one workout per week enough for everyone to progress? [30:44]

The pros and cons of different muscle fibre types [36:00]

Roger’s advice on breathing during a workout [39:57]

What doesn’t Roger like about the high intensity training movement? [41:30]

How can high intensity training help alleviate serious medical conditions? [44:00]

Roger’s advice for advanced HIT trainees [48:30]

Roger’s advice for senior citizens doing HIT [54:15]

Roger’s top 3 tips for getting best results [56:00]

Roger’s top 3 tips on business success [58:10]



Strength of a Woman: The Truth About Training the Female Body Edition: First by Roger Schwab Elanna Schwab (Editor) Kristine Eckenrode (Photographer) Kris Eckenrode (Photographer)

The New High-Intensity Training by Dr Ellington Darden

Congruent Exercise: How To Make Weight Training Easier On Your Joints by Bill DeSimone

The Body Fat Breakthrough by Dr Ellington Darden

Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week by Dr Doug McGuff and John R. Little



Main Line Health & Fitness founded by Roger Schwab

Main Line Health & Fitness Facebook Page

X-Force machines

Arthur Jones

In Strong Praise of Arthur Jones by Roger Schwab

Congruent Exercise by Bill DeSimone

My interview with Bill DeSimone

Steve Reeves

My Interview with Doug McGuff

My Interview with James Steele

My Interview with James Fisher

My Interview with Skyler Tanner

Bulletin #1 and Bulletin #2 by Arthur Jones

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