Interesting that the book says to achieve total muscle failure in 45-90s, but in the vid, McGuff is going over 90 seconds on most exercises. The book also says to rest 30-60 seconds between exercises, but he's not resting at all.
I read somewhere that McGuff said his publisher "tweaked" certain things, and the "12-minute workout" was total marketing. So, I guess if you want to be as Buff as McGuff, you can do the more hardcore version.
For now, I'm finding the book version to be hard enough as it is!!
从肌肉的角度来看,这绝对是很好的pushing and pulling uses totally different muscles and no break is technically needed. But these are very intense sets so that changes that whole enchilada. You gotta consider his conditioning - after doing a set like that, most mere mortals will need to pick their willpower from the floor, catch their breath, let the central nervous system find its home address again, and do a full blood panel to make sure you don't need to write down a cause of death just yet, etc. I think it's individual in this case - when you feel you can bring 100% effort to the next set, go for it!
Also an interesting tidbit - recent studies have shown that it doesn't matter what weight you are using - failure is the great equalizer. As long as you go to failure, you can do a set that takes you there in 5 reps or 30 reps and you'll sufficiently work your muscles. In other words, "how many reps per set should I do" is completely irrelevant. A hard set is a hard set. It's because of the size principle of muscle fiber recruitment. Your body recruits increasingly more fast-twitch fibers as you approach failure, and light weights just make that happen later in the set than heavy weights. At or near failure, your muscles perceive great difficulty and to them it doesn't matter if the weight is actually really heavy from the start or just feels heavy because you're near failure.
There's been some interesting developments based on that - for example something called myo-reps. We're talking about people who do multiple sets per muscle group here, which is different from BBS approach. But all it does is have you wait maybe 5-10 seconds between sets of the same exercise. The idea is that since fast twitch fibers are the ones with the most potential for growth and strength development, it's only the last part of the set that is truly "productive". So if you wait too long between sets, your slow twitch fibers get recovered, and the next set would have to exhaust them again before fast-twitch get engaged (unless you're doing heavy weights like 5 rep maxes then it's a moot point).
So you wait only a bit - just enough for fast twitch fibers to recover, then do another set which is productive from the start. This works best for relatively lighter sets of 10 rep max or above. So for those interested in doing a more traditional routine, you can try keeping your rest times between sets short (5 breaths and go again). It isn't 10 minutes a week short, but it will dramatically shorten the time of your workout if you do multiple sets per exercise. It's just another efficiency maximizer to keep in mind.
边注,myo-reps实际上还设计了d to naturally simulate the effect of something called "occlusion training", which is when people tie a rubber band (on their arms or whatever) to curb blood supply to the muscle you're training, and for several metabolic reasons, this has an almost steroid-like effect on muscle development by curbing metabolites that would otherwise interfere. Short rest periods and constant tension during the workout simulate that weird effect.