On the drive to Austin today I kept coming back to a study I had been sitting on for a while.

And it is not a new study at all, but still nobody is talking about it which is exactly why it keeps nagging at me.

I've spent decades, literally, reading research and looking for the largest increase in aerobic performance in trained subjects - not just untrained nooobes who wander the purple halls of PF.

And for 6 years now, this study is still the single greatest VO₂ max increase I have ever seen published in a trained population.

Ever.

It is undefeated.

I have been digging through cardiovascular research since I cracked open my first anatomy and physiology textbook in 1992.

I've personally ran hundreds of exercise tests. Spent twelve years inside a cardiovascular med tech company buried in physiological data.

I even own a freaking metabolic cart to do my own testing.

In 30 + years of chasing this stuff, one study stopped me cold.

Hickson, Bomze, and Holloszy. 1977.

Subjects already moderately trained.

Average starting VO₂ max of 43.7 ml/kg/min — solid for a lifting population, not elite, but not couch territory either.

End of study VO₂ max: over 60 ml/kg/min.

That is the average change.

Not one genetic freak pulling the numbers up. The average (Hickson et al., 1977).

Now, if I had no scruples and did IG BroZ17 internet GooRoo marketing BS I would tell you to sign up for my program and I can guarantee you those same results in 12 weeks, because science and stuff.

Haha, but you know that is BS on a stick and I won't do that because the protocol they ran these poor bastards through was completely psychotic.

I tried it myself.

I lasted ten days.

Ten miserable, soul-dissolving days.

Tried it with a few clients too.

Same result. They lasted about as long and hated me for suggesting it.

To date, one lonely soul has made it - shout out to Jason - yeah buddy!

The volume and intensity stacked on top of existing lifting was simply not survivable for 95% of people with a real life and a strength practice they wanted to keep.

...but here is what I spent the next several years doing.

I reverse-engineered the principles underneath that study into a phased protocol that is actually doable — hard, but doable — for lifters already training 2–4 days a week.

You won’t get the same insane numbers.

..however you will move the needle further than anything else I’ve tested in thirty years of chasing this down.

The full breakdown of the Hickson study, the principles behind it, and the phased protocol I extracted from it are all inside FMC Level 1.

Go to the link below for all the details.

​https://miket.me/cardio​

Three bonuses — SS-31 PDF, Protocol Sheets, Quick Start Guide — still live until April 1 at midnight PST.

Much love and VO₂ max from the road,

Dr. Mike

PS- Yes, I eat my own dog food and I will be doing cardio here and lifting tomorrow AM.

PPS - here is what Bryan Boorstein — coach, former CrossFit competitor, 15+ year natural bodybuilder said about these principles:

“My first 2K row was 7:23… then 7:14… after the programming I hit 7:03 at ~300 watts average.

That was faster than when I competed in CrossFit in my best shape ever. The progression model worked exactly as promised.”

Surpassed his competitive CrossFit peak.

On a rower.

After building the engine properly and while still lifting, no drugs or peptides.

Go to the link below for all the details.

​https://miket.me/cardio​

References:

Hickson RC, Bomze HA, Holloszy JO. Linear increase in aerobic power induced by a strenuous program of endurance exercise. J Appl Physiol Respir Environ Exerc Physiol. 1977 Mar;42(3):372-6.

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Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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