Last week I put together an article on High Intensity Super Slow Training. This is a type of strength training popularised by Doug McGuff in his book Body By. In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a scientifically proven formula for. a research based program for strength training, body building and complete fitness in 12 minutes a week.

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Full glycogen stores, if coupled with elevated carbohydrate levels, actually stimulate the production of fatty acids, particularly in the liver, which drives up the amount of very low-density lipoprotein, because that is the first thing that is converted from glucose diug fats.

Especially with someone myself who has tried all sorts of training techniques over the years and responds well to higher volume training protocols.

Something that is covered in the book is that most men have no way of becoming bodybuilder size, reason why they think they can is because it is advertised that anyone can become HUGE by lifting heavy weights where if it can happen with anyone than it can happen with woman to.

It is a common practice to “seek a doctor’s advice” regarding what type of exercise program one should follow to be sciehce.

Obviously I found that there was a ton of carry over between my HIT training and deadlifting, but would I be able to go and sciemce a personal best using this training? People get fat in modern times because, having evolved a metabolism that allows for storage of energy during times of food scarcity, the body never developed a compensatory negative feedback loop to reduce energy storage during periods of food abundance.

Slowly bend your knees, keeping you back straight, until the bar on your shoulders lightly touches the weight stack. Think Neanderthal running from a lion.

In addition to building more strength, training with a more controlled cadence significantly reduces the risk of injury. In fact, some of my corporate coaching clients have put on muscle while using this protocol. Preview — Body by Science by John Little. The benefits of high intensity strength training ….

Nov 08, Alex Moskalyuk rated it it was ok. Before you decide to follow their training protocol, it would be a good idea to decide what you are training for, and then decide where strength training fits into your training program. June Learn how and when to remove this template message. It also covers other things like elderly, losing body fat, building muscle, genetics, and examples of why most exercise that people do is harmful.


Remember, for the 6 months prior I had mmcguff been using machines for 15minutes a week. A lot of references to scientific studies which is great! Competition, it can mcgucf said, is simply accelerated evolution. This review article nicely covers other genetic factors that control response to exercise and may in the future allow for customization protocols for individuals.

In this episode, Drew and I go right back to basics. Nov 23, Ulrich rated it really liked it. Jan 13, Dvir Oren rated it really liked it. The big 5 includes 5 key lifts: Beating some pretty serious athletes.

Richard was featured in Holiday Thanks, a popular article written …. Our rule of thumb for rep cadence is that whatever cadence you can employ that will allow you to move as slowly as possible without it turning into a stuttering, stop-and-start scenario is the right one for you.

Many of the principles outlined here are in contradistinction to modern convention about exercise. But how does it work in ddoug real world?

The real cardiovascular benefit that can come from exercise is strengthening, so that, per unit of work that you do, the cardiac and vascular system will have to support a recruitment of a smaller number of motor units to accomplish a specific task.

Personally, I found this mcgufg an invaluable and readable review of metabolism, genetics and muscle function. The argument in this book actually seems clear and reasonable, and makes sense to me. Done properly, you should feel quite uncomfortable at the end of each exercise. Bevor ich dieses Training nicht selbst probiert habe, gebe ich keine 5 Sterne: Descend with control, not rapidly. So for me most the information in the book I already had a very good understanding at least on most of the inner workings of metabolism and intensity.

I would question whether I could continue doing HIT for a long period — the pain levels are extreme, and some sessions I went into the gym in a state of anxiety though this was true with some rowing sessions, powerlifting sessions and bodybuilding sessionsand it may get rather monotonous over time.


Still only in his mid-twenties, James is no less than brilliant, and has already published a number of game-changing research papers on exercise. Doug practices full-time emergency kcguff with Blue Ridge Emergency Physicians and owns, Ultimate Exercise, where he and …. You find you fail here every time, but if you do get through this sticking point then you feel like you have more reps in you. Therefore, muscles are necessary to stabilize the spine so that it can carry out its normal physiologic functions.

The Big-Five Workout Program | – Notes

The weight should be moved as slowly as you possibly can without the movement degenerating into a series of starts and stops. By their nature, these fibers, once tapped, can take four to ten days or longer to fully recover. It was great, I focused on writing articles, building my business, fixing health issues etc.

Yes these are a bit different to your usual big 5 lifts squats, rows, deadlifts, presses, chins etcbut this is all explained in this article.

You should not attempt to combine as many coaches do your skill practice with your physical conditioning practice. They make the argument that the training stimulus must be powerful enough to shock your body into survival mode, citing several studies in scientific journals that showed elevated growth in response to the superslow method or HIIT bike training.

Body By Science

Complex routine, such as Crossfit, on the other hand, are more likely to lead to injury, and other practices like stretching actually can lead to muscle weakness. This twenty-step series of chemical reactions gradually converts glucose into pyruvate and then moves the pyruvate into the mitochondria.

EverstrongSF is a fast-growing high-intensity strength training scince in San Francisco using ARX and MedX to provide a highly effective, efficient, and evidence-based exercise service. The program is not time consuming, but instead when done right the intensity leaves you feeling very uncomfortable. Richard was featured in Holiday Thanks, a popular article written … Read more.

Recommended to people with open mind for weight lifting and recovery. It’s also possible, the rather unlikely, that this book is correct and the other books are just wrong.