BODY BY SCIENCE EBOOK
Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week by John R. Little. Read online, or download in secure PDF or. Body By Science. byFitness. Publication date Topics Fitness. Collectionopensource. LanguageEnglish. Fitness. Identifier. a research based program for strength training, body building and complete fitness in 12 minutes a week.
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Editorial Reviews. About the Author. Doug McGuff, M.D., owns the state-of-the-art personal Advanced Search. Kindle Store · Kindle eBooks · Medical eBooks. Building muscle has never been faster or easier than with this revolutionary once -a-week training program In Body By Science, bodybuilding. Read "Body by Science A Research Based Program to Get the Results You Want in 12 Minutes a Week" by Doug McGuff available from Rakuten Kobo. Sign up.
Criticism The only criticism I have of BBS is the overly strong emphasis on genetic determinism found in the book.
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McGuff and Little place a lot of weight on genetics as the main factor behind your strength and muscle development. In my opinion genetics are certainly important, but not as important a factor as most people seem to think. And while hard work will not make up for not having Olympic-level genes, hard work can take you a lotfarther than you think. They differ from everything you've been told about weight training, I'll bet, so take a good look.
During your workout you should remember these points Form Move as slowly as possible without stuttering or pausing. Do not hold your breath the valsalva maneuver. Sets Each set should be no longer than 90 seconds, and… The last 30 seconds should be hell!
Stay tense at the end of your set for 10 seconds when you can't move the bar anymore and are too fatigued to continue. Sets, Number of Exercises, and Rests Do 1 set of each exercise, with 5 different exercises. Rest for 30 seconds to a minute between sets.
Frequency Since it takes 5 to 7 days to grow more muscle, most people should workout just once a week. No overtraining! So, you'll only spend 12 - 15 minutes in the gym per week.
If you spend more time than that working out, you're not working hard enough! Just a tiny bit of high intensity weight training each week and you can get much stronger. Flash Boys.
Michael Lewis. Jordan B.
Fire and Fury. Michael Wolff. Born to Run. Christopher McDougall.
The Girl in the Spider's Web. David Lagercrantz. Robert B Cialdini PhD. The Four Agreements: A Practical Guide to Personal Freedom. Susan Cain. Mark Manson. The 4-Hour Work Week. The Martian.
The Power of Habit. Charles Duhigg. Autobiography of a Yogi. Paramhansa Yogananda. Make Me. Lee Child. Night School. The Midnight Line. Think and Grow Rich. Napoleon Hill. The Name of the Wind. Patrick Rothfuss. Ender's Game. Orson Scott Card.
Tribe of Mentors. Never Go Back. The Rosie Project. Graeme Simsion.
Dan Brown. Dale Carnegie. Wild Oprah's Book Club 2. Cheryl Strayed. The Girl on the Train. Paula Hawkins. All the Light We Cannot See. Anthony Doerr. The Hit. David Baldacci. A Wanted Man. Guide to Michael A. The Power of Now. Eckhart Tolle. George Orwell. Gone Girl. Gillian Flynn. Discipline Equals Freedom. Jocko Willink. A Mind at Home with Itself.
Byron Katie. George R. Atomic Habits. James Clear. Tony Robbins. To my wife, Terri; to our daughter, Taylor; and to our sons, Riley, Brandon, and Benjamin, who have made me realize just how precious the commodity of time is and why within the family as opposed to the gym is the most rewarding place to spend it.
This book is also dedicated to a new breed of trainee, who not only truly values his or her time but also demands reasons to justify any impingement of it— particularly while in the pursuit of activities as important as the enhancement of fitness and the maintenance of health.
Special thanks go out to my coauthor, John Little.
For Any Need… Strength Training
I am honored that you brought me in on this project, and 1 am grateful lor all ol your work trans- lating our phone conversations into a treatise on physical training. To Ken Ilutchins, thanks lor devising the first protocol that raises intensity while lowering force. Thanks also to the late Mike Mentzer, who provided a hero in a time without heroes, and to Terry Carter, who pioneered "time under load" and once-a-week training during the early days of Ultimate Exercise.
To the late Clay Brunson, thanks for bringing so much passion and a will- ingness to experiment to Ultimate Exercise. To Greg Anderson, owner of Ideal Exercise, in Seattle: your insights during hours of discussion helped to shape this book. To Drew Baye and Dr. Ellington Darden, thanks for your excellent websites and writings.
To Ryan Hall, thanks for showing us the genetic reasons that one size does not lit all. To Bo Railey, thanks for your business advice and for putting on excellent seminars. Finally, thank you, Arthur Jones: the man who started it all and whose writings set the course for my life. There are many people whom 1 would like to add to Doug's list. First in order would be Doug McGuft: your insights into global metabolic condi- tioning and the dose-response relationship of exercise are a work of genius and have advanced people's understanding of the actual science of exercise immeasurably.
I also acknowledge the contributions of our medical illus- trator, Tim Fedak, whose excellent renderings have allowed for a deeper understanding of muscular function and human metabolism and Gus Diamantopoulos for his charts and diagrams on the nature of the inroading Ackno wledgments process.
In addition, I must acknowledge all of the unheralded personal trainers who have been diligently applying their craft, keeping records, and seeking cause-and-effect relationships tor decades. I would also underscore Doug's acknowledgment of my late friend Alike Mentzer and point out thai it was Alike who was the first to thoroughly examine the benefits and necessity of issues such as reduced training volume and frequency on a large-scale basis and who drew many meaningful conclusions from his research that have deepened our under- standing of the science of exercise.
How do you know who can he trusted?
For instance, a testimonial whether it comes to you from a friend or blares out at you from a T V screen—is a poor criterion tor deter- mining truth. A case in point is the experience of a writer for a popular fitness maga- zine who once wrote a facetious article about a "miracle supplement. It contains a special mix of amino acids that are released in water over several hours.Chapter 8 The Genetic Factor. The Surrender Experiment. Building muscle has never been faster or easier than with this revolutionary once-a-week training program.
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Or your third. But there is another kind of recovery the authors totally miss, here it is: