Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week (NTC Sports/Fitness)

Category: Exercise & Fitness
Author: John Little, Doug McGuff
This Month Hacker News 1


by tacon   2018-10-24
If you check, you will find it is incredibly rare for health and fitness books and articles to define "health", "fitness" or "exercise". Body by Science[0][1] gets right to it on pages 2 and 3 to define all three:

Health: A physiological state in which there is an absence of disease or pathology and that maintains the necessary biologic balance between the catabolic and anabolic states.

Fitness: The bodily state of being physiologically capable of handling challenges that exist above a resting threshold of activity.

Exercise: A specific activity that stimulates a positive physiological adaptation that serves to enhance fitness and health and does not undermine the latter in the process of enhancing the former.



by tacon   2018-02-28
It looks like the X3bar (really bands) suffer from the classic problem of mismatch to your strength curve, with the strongest resistance where your lifting is weakest. Nautilus equipment generally solved that problem by the 1980s.

Free PDF of Nautilus Training Principles: Bulletins No. 1-3

Summary of research and evidence-based exercise as of 2009: Body by Science

Author Doug McGuff MD has been operating a training facility since 1998, 100-120 client sessions a week, and he reports zero injuries to date. Most injuries come from excess force/acceleration, so pick an exercise protocol with very low acceleration that seriously fatigues the target muscle.

by tacon   2017-08-19
It's surprising that no one has mentioned Body by Science[1], SuperSlow from Ken Hutchins, Arthur Jones and Nautilus, and other research based programs from the last forty years. Free weights can be very dangerous as you approach muscle failure, and all sorts of momentum, breath holding, etc. are problematic. Unless hypertrophy and/or bad time management are your goals, I prefer the system of deep muscle inroading in 12 minutes a week, and then I work on sport skills, not building muscle mass, the rest of the week. I have a median genotype, not the genetic makeup of a muscle magazine.

[1] "Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week"