One set of each of 5 exercises. Done very slowly to the point of complete failure in less than two minutes. And done no more often than once a week.
Can it be that this is actually better and more effective for maintaining the highest level of muscle mass and strength compared to traditional resistance training routines? (More exercises, more sets, more reps, more frequency)
I have done weight lifting resistance training off and on my entire adult life. But will confess that I usually do not enjoy the time spent in a gym doing multiple sets of various exercises with weights or machines. I just want to get it done, have it be enough, and get back outside! So I was very intrigued when someone here recommended the book "Body by Science" by Doug McGuff MD. (Thank you KJ.) McGuff makes a very strong case, backed up by detailed and sound analysis of the physiology of strength training and a large body of training experience. His approach was to me, unique, very intriguing and contrary to most all I have assumed and practiced my whole life.
He makes the case for training no more often than once a week so that full recovery and adaptation can occur. Here is one (of several) studies that showed that one strength workout a week is just as effective as two or more.
ncbi.nlm.nih.gov/pmc/articl...
And doing one set only of each of 5 compound exercises that cover the entire body. These he calls "The Big 5". He also provides other variations.
Big 5 Machine version (Nautilus or similar) 1. Overhead pull-down; 2. Seated row; 3. Seated chest press; 4. Overhead "military" press; 5. Seated leg press. McGuff favors the machines as being the safest approach. Requires a gym access, but you would only be in there for around 15 minutes once a week.
Big 5 Free weights version can be: 1. Shoulder width reverse grip pull-ups (no free weight version); 2 Bent-over standing row; 3 Bench (chest) press; 4 Standing overhead shoulder press. 5 Squats or bent knee dead lifts. (I favor the latter as it combines squat action with hinging.) Good form is essential.
A third variable resistance band version would be to use a high-quality resistance bands system that includes a lifting bar and footplate. These are relatively light weight and portable The best of these is the Harambe System, followed probably by the X-3 Bar system. These can be stored when space is limited, such as on a boat.
outliyr.com/harambe-system-...
These exercises are to be done with a high level of resistance and at very slow tempo: 5 to 7 seconds to contract, followed by 5 to 7 seconds of slow resisted extension (or up to 10 + 10 seconds for "Superslow"). No locking of the joints and no pauses when changing directions. This is to maximize the "Time Under Load" of the muscles during the set. This is continued until reaching absolute positive muscle failure, where you cannot finish the last rep despite all efforts to do so. These are to be done with a load selected so that failure will occur between 90 seconds and 2 minutes.
These are all "compound" exercises that employ multiple muscle groups simultaneously for maximum muscle recruitment and stabilizers. I did my first trial of McGuff's Big 5 on gym machines this week. It takes focus and determination to go all the way to full failure. But it is over so fast.
Next week I may try a free weight version at home. With perhaps a doorway pull up bar instead of pull downs and push up handles for chest press. Not as much flexibility on changing the loads though, as I have just a few dumbell and kettle bells at home.
Following are more general thoughts on exercise considerations. I put it at the end as so many here are very exercise savvy and have their own views well developed. No need to preach to the choir.
There is universal agreement on the value, and even necessity, of regular exercise for maintaining optimal health and capacity. This is especially for the vast majority of us that are considered "older adults" (over 60 and beyond). And for those of us on hormonal (ADT) and possibly additional treatments to prolong our survival and health related quality of life it is even more important. The relentless onslaught of factors such as muscle and strength loss with aging are compounded by muscle loss from androgen deprivation (sarcopenia), loss of bone mineral density (osteopenia and osteoporisis), fat accumulation with the associated metabolic dysfunctions, and treatment induced fatigue.
The foundations for an adequate exercise approach include, at the very least: 1) A fairly large amount of low to moderate intensity "aerobic" activities for maintaining endurance, fat burning, cardiovascular protection, stress reduction and basic sanity. These can be non joint-damaging and enjoyable, including walking/hiking, gentle running or jogging with good form, cycling and swimming.
And 2) A strength program consisting of resistance training the main muscle groups of upper and lower body as well as "core" strength with sufficiently high loads (resistance) and consistency to maintain (or restore) muscle mass and muscle strength along with stability (preventing falls and injury) and avoiding the development of frailty. This is as discussed above one set to failure done very slowly, five exercises, just once a week.
I learned this week that increasing bone mineral density also requires strong muscular loading such as occurs in resistance training for strength. Easy weight bearing activities such as walking do not actually build bone mineral density nearly as well as strong resistance training.
To these two foundational arenas I would add occasional HIIT (high intensity interval training) no more than once weekly. These are 2 to 4 minutes of fairly hard intensity alternating with recovery periods. This is an entirely separate topic for discussion but provides profound benefits if done safely. It is a form of "hormesis" beneficial levels of stressors. Examples would be short sprint repeats, sprint intervals on a bike, up-hill repeats, etc.
I also have a core and stability routine of about 30 minutes done on the floor with ankle weights. These are asymmetric exercises that employ cross stabilization and build balance. The Big 5 exercises are all symmetric, and work both sides simultaneously. So I find that to be a possible deficiency. A good physical therapist can teach a good core/stability program with just a few exercises. I will continue mine once a week as they are not highly muscle stressing.
I will stop there. It is a very good book for reviewing all aspects of the exercise physiology of strength training and its applications and adaptations. Appreciate your views on this, especially if there are those who have experience with it.
Wondering (fearing) ADT. 
How much exercise needed?
Cyclic Bat
