Reddit reviews Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week
We found 26 Reddit comments about Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week. Here are the top ones, ranked by their Reddit score.
Body by Science A Research Based Program for Strength Training Body Building and Complete Fitness in 12 Minutes a Week
From the top of the indicated article:
>The core of building a strong body is the Squat, Deadlift and Bench. Anyone that tells you otherwise is simply ill-informed. As a look at weight category competition powerlifters will show you, you don’t need anything other than these three to get big, strong and ripped.
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I neglected the Squat and Deadlift for years, not realizing their fantastic all over body training effects. I wish someone had told me years ago.
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Though more advanced lifters will do these ‘big 3′ in a split-routine, for beginners or those relatively new to these exercises, you’ll make faster progress training all three in the same workout, 3 days a week.
So you see, while he didn't read the /r/leangains FAQ, he is following directions according to Andy's site.
My advice to OP: if you are a beginner and you aren't comfortable doing this, then stop and move to a split. Deadlift on Monday, bench on Wednesday, squat on Friday. If your intensity is appropriately high, there is no need to train these muscle groups more than once a week. You might be interested in reading Beyond Brawn by Stuart McRobert and Body by Science by Dr. Doug McGuff. The former is what helped Martin shape his training philosophy and some of its principles (low frequency/high intensity and constant, linear increases) are clearly evident in both Martin's and Andy's training strategies. The latter is a strength training book that's geared more toward the general population rather than young male bodybuilders. I don't personally care for the super slow, time-under-tension strategy for lifting weights, but the book is an excellent, in depth review of muscle synthesis. Good luck!
Have you heard of super slow or Body by Science?
You lift heavy weights every 7-14 days and fire all four types of muscle fibers....if you’re lifting several times a week you’re not getting all four to engage or you literally wouldn’t be able to lift.
The whole routine is 5 machines and takes about 15-20 minutes. It’s awesome.
I’ve been lifting like this for a few years and I’ve seen really good gains in terms of numbers and muscle quality measured with my Skulpt.
I’m somewhat new to fasting but this seems like the perfect solution. I just finished a 3 day water fast and I could hardly walk 2.6 miles yesterday. No way I could lift.
My current plan is to lift after a few days of eating more than OMAD.
Dave Asprey has a few podcasts with the doctor who wrote the Body by Science book.
Here’s the book.
Dr. McGuff is a full time practicing ER physician and he isn’t a slick marketer.
Don’t be turned off by that. The science in the book is solid.
Yes, check out the book Body By Science. Great book on High Intensity Training that happens to use machines which are particularly good for that type of training (though any type of weight will work). This sub is allergic to the word machine. You'll be fine with them and gain strength and no your joints won't explode from 'weak stabilizers'.
Weightlifting with fairly heavy weights lifted to failure is a very effective way. Consult this for the science behind it: https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/ref=asc_df_0071597174/?tag=hyprod-20&linkCode=df0&hvadid=312136634064&hvpos=1o1&hvnetw=g&hvrand=1753363811702932736&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9033553&hvtargid=pla-454640667578&psc=1
One of the not so obvious advantages is that this approach is sustainable over the long run. I hate exercising. I really just want to get to the gym and get it over with ASAP. If I went to the gym and spent long periods of time on a treadmill, I would get bored and give up on it. In fact, I once had a nice treadmill, but just ended up not using it due to the time and boredom. But I find I am able to do my weightlifting over an extended period of time without giving up on it due to the excessive amount of time that would otherwise have me giving up after a few months.
Check out this book. The title and marketing campaign are a little hokey but it's chock full of research-backed ruminations on proper exercise and its health benefits. The chapter on global metabolic conditioning might break you out of the aerobic vs. anaerobic paradigm; they're not diametrically opposed but instead necessarily complement each other in any muscular contraction.
You might find this book interesting if you can pick up a copy somewhere... http://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174
Absolutely... I happened to find keto worked for me (it isn't for everyone) and I used MyFitnessPal.com to track my food. Once I got a handle on what I could eat, and how much of it I could eat, I started to slack off on logging, but kept to "Lazy Keto". I started off at 220-230 and I weigh 168 right now. The last 10-15 lbs are proving to be a challenge so I will probably go back to logging to make sure I am not being too "lazy". I use keto, running and short "Body By Science" intense strength sessions because that combo seems to work best for me. I'm almost 50 though... I wish I had started when I was your age.
The blog post also has a link to an earlier entry with more discussion of cardiac damage. I'm at work so I can't really look for more sources right now.
(edit) A more recent article discussing a study on possible heart damage.
A few sources from Body By Science:
My advice as a middle school teacher: Anticipation and Deadlifts. Adrenaline causes the shakes, once it starts flowing it's after effects stay for at least 30-45 minutes. So you have to anticipate the other persons attempt to engage you and either redirect, solve or beat them to the point of contention. I recommend solving. It's the most lasting solution. Next, I recommend deadlifting (and other large lifts i.e. overhead press, bench press, squats) because they cause large hormone dumps on your body and they stress (in a safe controlled way) your central nervous system. Do these safely and on a regular basis, at least once a week. In no way shape or form am I telling you to be a bodybuilder. Doing these lifts will not make you a freak of nature (illegal drugs, diet, genetics and freakish devotion do that.) You will however be more familiar with how your body reacts to hormonal changes. With more time you will be able to 'think over' the adrenaline. This is what the special forces are trained to do, use their brain effectively while the adrenaline is surging. Another positive benefit of exercise is your heart will be stronger to move and dissipate the hormones through your body (this is an un-cited guess I'm making so take it with a grain of salt). A third benefit of exercise that comes to mind is the increased endorphins (opioids) that stay with you and contribute to a zen like calm that will help you avoid shakes! Good luck!
For more on chemical signaling in your body and its relationships with exercise and diet I'd recommend this book and lecture. (the lecture is super long and takes a while to get going but worth it IMHO.)
TLDR; Anticipate to avoid adrenaline rush. Deadlift to dissipate and familiarize yourself with it.
I do Super Slow with a trainer, which involves one heavy set to failure for each body part. Check out Doug McGuff’s Body by Science and Adam Zickernan’s Power of 10 (as in 10 seconds per rep) for the science behind it. I’ve found it extremely effective, and certainly time efficient. Most people do it once a week for 20 minutes, but I go twice a week when I‘m home since I travel a lot.
Diet is about 80% of the equation. Eat a paleo/keto diet, it will be good for both of you.
Also, running doesn't really help much. Intense weight training is what causes certain hormones to be released which change the metabolism and add calorie-burning muscle.
Definitely get her to read this book, it explains the whole exercise aspect with modern-day medical knowlege.
You might want to try HIT (as opposed to HIIT). Check out Doug McGuff's work. The book Body by Science. And This video is an awesome summary.
If you're looking to workout with great results while minimizing your time in the gym, while eating paleo...check out Body By Science .
Crossfit is intense and honestly not really necessary to see similar results with way less effort.
30 minutes, 1 day a week
Body by Science
Body by Science, Doug McGuff, MD.
Apart from the proposed training programs, it covers a great deal about the human metabolism, how muscles grow, how your body adapts to certain triggers etc...
Excellent question. I highly recommend nearly all your training be done using the Maffetone heart rate formula: 180-age as your max heart rate. This will seem slow but is key to fitness.
https://philmaffetone.com/method/
I would get a copy of this:
https://www.amazon.ca/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089
Weights: read this book
https://www.amazon.ca/Body-Science-Research-Program-Results/dp/0071597174
(Lift once a week)
Triathlon Taren podcast and
Primal Endurance podcast
So much great information there.
Doug McGuff
Joe's been talking about over training a lot recently on his podcast. This guy wrote a book about it - http://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174
First, let me say, I cannot really provide a solution for you, but I can share what has worked for me. I have not been as overweight as you but I have at times in my life been significantly overweight (not in mass but in % body fat) and as I am becoming older, I had found it increasingly difficult to control. My point is, you need to try things to see what works for you. Keep a daily journal of how you feel (energy, attention, brain function, etc) so you can do some experiments on yourself.
What has worked for me is adopting (what appears to be the latest fad) the paleo/evolutionary fitness model for diet and exercise. I eat little or no processed foods (e.g. read Pollan, and other rules of thumb...if it doesn't spoil, don't eat it, never shop in the inside area of the supermarket, if it comes out of a box, don't eat it, etc.). I don't drink soda, juice, or anything with sugars (just unsweetened coffee or tea, water). I eat a lot of meat, eggs, fish (no worries on fat content...my favorite lunch is a sandwich from the local deli called the Three Little Pigs, without the bread, it is smoked ham, pork bbq, and bacon). I eat some dairy, primarily full fat and fermented, like Fage Total plain yogurt (with a little fresh fruit and shredded raw coconut). I eat all my favorite vegetables slathered in full fat butter (from the farm if I can get it). This may sound like a low-carb, Atkins type diet, but it isn't. That isn't to say going low carb won't help you lose fat quickly. Nevertheless, it isn't the main point. The main point is to eat as our ancestors did some 10,000 or more years ago, as evolution has not caught up with our recent use of grains in our diet and certainly not processed foods. Another thing I do is intermittently fast. At first somewhat forced, but now just because I am not hungry. I can typically eat dinner (say around 5pm) and not eat again until around lunch the next day.
As far as exercise, I avoid long aerobic activities unless in pursuit of yard work, handling the kids, or sport (like tennis). No treadmills, distance running, or biking. I do walk or ride a bike for transportation, but I am not getting winded. I do lift weights, usually once a week, using only large muscle groups and free weights, and very intensely. It takes about 20 minutes, but given its intensity it is brutal...but over quickly. I introduce a bit of randomness into the exercise frequency and variety of exercises (e.g. maybe twice in one week, maybe I will do a bunch of pull-ups one night or push ups). Sprints are intermingled with this, sometimes just as part of playing with the dog. Again, the point is to expose the body to stresses in an irregular but intense pattern, as perhaps were encountered by our ancestors.
The result is that I am probably a month away (after approximately 9 months total) from having washboard abs, I have great energy levels, stamina and focus. I no longer wake up with aching joints. I don't get low energy levels after eating (unless I really stuff myself). Keep in mind, I am in my 40s. I was 210 and very soft and pear shaped when I started, now I am 185 and back to a youthful V shape.
The only negatives I can speak to is a diminished ability to find quick and convenient food sources and missing bread, pasta and a pizza once and a while. I really don't miss sweets, but I don't think I was that hooked on them in the first place.
Finally, let me give the sources that drove me in this direction. Take a look and see if you are interested in trying it. As I said, I can't say that it will work for you, but it has worked for me.
Websites:
Art Devany http://www.arthurdevany.com/ Evolutionary Fitness
Keith Norris http://theorytopractice.wordpress.com/
Mark Sisson http://www.marksdailyapple.com/
Richard Nikoley http://freetheanimal.com/
Seth Roberts http://blog.sethroberts.net/ (more about self-experimentation and the value of fermented foods)
Weston A. Price Foundation http://www.westonaprice.org/
Books:
Gary Taubes, Good Calories, Bad Calories
Little, McGuff Body by Science
Weston A. Price, Nutrition and Physical Degeneration
Mark Sisson The Primal Blueprint
I strongly suggest workouts from this book, it basically says that the most you can workout to build muscle effectively and efficiently is once per week, give or take. So even if you don't have a lot of time you can just go to the gym for about 20 minutes a week and build some good muscle.
Myself and my brother have seen tremendous gains in strength and hypertrophy (muscle size) from this program.
How has no one mentioned Body By Science in re: this?
I find that /r/fitness is often more like /r/SSandSL -- but BBS is a robustly-researched protocol based on TUL, working muscle to failure, and allocating proper rest.
If you want your studies go look at BBS.
(edited to add link)
The book is Body By Science written by John R. Little and Dr. Doug McGuff. It is my guide to physical development.
Maybe you can give this a shot: http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?ie=UTF8&qid=1303796147&sr=8-1
Even if you decide it isn't for you, there's a lot of good info on training, recovery, diet, etc.
Personally I think an intense workout every day is counter-productive. You don't give your muscles enough time to recover and develop.
Do you have a macronutrient ratio you're aiming for? Maybe increasing the fat and reducing carbs (or at least getting carbs from lower GI sources) could help.
The book Body by Science
Sorry for the late reply.
Ok, I also placed your stats (227 lbs, 28%) in the Ketogains Macro Calculator and we get your TDEE at around 2,494 kcals (sedentary).
So, I get from your post you are eating around 1,450 minus your kcals burned via the rowing machine your calories go to 500 - 1,200?
Question, how have you tracked your BF% during this time? Just the scale? Has it actually changed, or just your weight? Because, If you have lowered your weight, yet BF% has stayed around the same, you might be losing muscle.
I would suggest you use tape measure and calipers if possible, along with pictures. Take measurements every 2 weeks, and compare changes (check the /r/ketogains macro calculator, it has a tracking spreadsheet to help you with this).
I have to go out right now, but will get back to you later. In the meantime, have you heard about Body by Science by Doug McGuff?
He explains perfectly how cardio works and why it is not so efficient for long term, sustainable Fat Loss.
Check this video. for difference between LISS / HIIT .
Also, these articles:
Aerobics, Do You Need It?
Cardio and Weight Loss- The Case For Anaerobic Exercise Over Aerobics
Cardio Is Insane: Why Many Fail To Lose Weight
Check them out, and we can discuss them later.
The TLDR, is that if you can incorporate strength training and HIIT instead of just LISS, you will have even better results in terms of actual fat loss, and have more succes in losing fat and keeping it off.
Cheers!
DL
Check out Body By Science by Doug Mcguff. There's also a 2 hour video out there where he goes through the why. http://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174
It's quite possible he's overtraining. Maybe try cutting back from 6 days/wk to 1 or 2.
Following https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174 has been just as effective for me once a week as 3-4 times/wk, but now I only have ravenous hunger once a week instead of every single day.