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Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week [Paperback]

John R. Little , Doug Mcguff
4.5 out of 5 stars  See all reviews (45 customer reviews)
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Book Description

1 Jan 2009

Building muscle has never been faster oreasier than with this revolutionary once-a-weektraining program

In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a scientifically proven formula for maximizing muscle development in just 12 minutes a week. Backed by rigorous research, the authors prescribe a weekly high-intensity program for increasing strength, revving metabolism, and building muscle for a total fitness experience.

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Product details

  • Paperback: 288 pages
  • Publisher: McGraw-Hill Contemporary (1 Jan 2009)
  • Language: English
  • ISBN-10: 0071597174
  • ISBN-13: 978-0071597173
  • Product Dimensions: 23 x 18.7 x 1.3 cm
  • Average Customer Review: 4.5 out of 5 stars  See all reviews (45 customer reviews)
  • Amazon Bestsellers Rank: 61,469 in Books (See Top 100 in Books)
  • See Complete Table of Contents

More About the Authors

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Product Description

About the Author

Doug McGuff, M.D., owns the state-of-the-art personal training facility Ultimate-Exercise. He lectures on exercise science all over the world.

John Little is a columnist for Ironman magazine and the innovator of three revolutionary training protocols, including Max Contraction Training. He and his wife, Teri, own Nautilus North Strength & Fitness Centre and have supervised more than 60,000 workouts.

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Inside This Book (Learn More)
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Front Cover | Copyright | Table of Contents | Excerpt | Index
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Customer Reviews

Most Helpful Customer Reviews
8 of 8 people found the following review helpful
5.0 out of 5 stars body by the penny dropped 19 April 2012
Format:Paperback|Verified Purchase
i have been back training for about six years .i used high volume training for about four and a half years .not bad gains but a lot of injuries and that does slow down your progress.then i came across an article about h.i.t.with links to mike mentzer and arther jones the inventor or the nautilus equipment .it make you turn all you thought about training upside down .body by science is on the same line .i have used high intensity training for a year and a half now and the size and strength increases have been amazeing .i train one day aweek .a warm up set then one set untill you can not move the weight on all body parts i am stronger every week with out fail. give it time give it a go and read this book
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37 of 40 people found the following review helpful
3.0 out of 5 stars My own experience 8 May 2011
By Paul
Format:Paperback|Verified Purchase
I'm the sort of person who isn't a gym rat, but would love to figure out how to go about increasing my strength and fitness in the most effective way (the less time spent at the gym the better!).
I have a mostly ectomorphic, somewhat mesomorphic build and, before buying this book, was training using a 3 day split routine. Basically 1 or 2 warm up sets, followed by 2 or 3 heavy sets per exercise - never to failure, but not far off. I was spending about 2 or 3 hours a week at the gym.

The book ticks some boxes for me by appearing to take a reasonably scientific approach - and adds a big fat cherry on top by concluding that one 12 minute session a week is all you need to maximise "health" and "fitness".
Bare in mind that "health" and "fitness" are very loosely defined words, the book makes a point of this and so the authors define them for themselves. Their definitions are hard to argue with, but not impossible. For example, the way a modern day athlete trains would not be considered "healthy" by their definition because the extreme exercise is likely to cause joint damage, or other injuries.

The main recommendation made by the book is the superslow, one-set to failure approach - otherwise known as HIT (high intensity training). On top of that, only 5 exercises are performed and each set is timed, rather than counting repetitions.

I tried the approach advocated by this book for 2 months. Here are a few of the difficulties I had with it:
1) Timing sets is not easy without someone (like a trainer) doing it for you. For exercises that require both hands (all but one of them), you find that reaching from the stopwatch to the weights and back again takes an unknown number of seconds, making the timing quite inaccurate.
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15 of 17 people found the following review helpful
2.0 out of 5 stars WARNING!!!! 17 Jan 2014
Format:Paperback|Verified Purchase
I am a multiple national youth champion in Judo and a professional MMA athlete. I have worked with top class trainers and extensively research training myself and have 15 years of high level experience.
There are a few warnings required about this book.

Firstly the way that the free weight versions of the "big five" exercises are shown in the book are incorrectly shown and apply shearing forces to joints.
For good technique see:

Starting Strength - Mark Rippetoe
Power To The People - Pavel Tsatsouline
Deadlift Dynamite - Andy Bolton
Stronglifts 5x5 (website)
5/3/1 Jim Wendler
Easy Strength - Dan John
Plus many more


In the Book - Feet are close together, Knees are well forwards of feet in bottom position and bar is held high.
Feet too close together - doesn't allow proper depth or use of groin in exercise.
Knees forwards of feet - Applies shearing pressure to the knee joint due to force applied laterally - Injury risk.
High Bar - Puts weight more onto thighs rather than the whole leg, not a huge problem and in fact is where Olympic lifters carry the bar but that is due to specific demands of sport rather than general fitness (see starting strength).

Deadlift - Feet not under bar, Knees forwards
Both cause shearing on the back and knees as the bar is in an inefficient place to lift and not correctly using your largest muscle groups thighs and bums.

Reliance on machines out of choice.
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9 of 10 people found the following review helpful
5.0 out of 5 stars This method works measurably 5 Aug 2013
Format:Kindle Edition|Verified Purchase
I have been using the HIT method described in body by science for over 12 months on and off. I am 55 years old travel a huge amount and have an interrupted training routine but I have approached this method scientifically and I have the results to show it works.

To do HIT you need the following:

* The willpower and the discipline to follow the method exactly
* A piece of paper and pencil
* A small, cheap clock with a second hand
* A water bottle with 2 tablespoons of sugar in a pint (half litre) of water

I measure every HIT session in a table: weight and seconds columns for each exercise along the top and the five exercises along the side (plus a couple of extra exercises I do because I like them). At the start of the first 15 weeks I recorded my absolute, muscle-straining maximum weight in each of the 5 exercises. Then I performed the routines exactly as described by the book and wrote down the results each week.

At the end of 15 weeks I had increased my maximum strength between 60 to 120% in the exercises (the leg press was the best and the pull-down the "worst" probably because the grip wasn't correct). My wife noticed a change in my body structure and my waist size decreased to the point where I could wear 15-year old jeans hidden away in my cupboard. On the leg press I am approaching the maximum of the gym machine itself and on the upward press I can do maximums which guys literally 50% bigger than me can't do. I weigh 68 kg (150 pounds) so I am not a huge muscular type.

I had reached the point where I was now training at the weights I had previously recorded as maximums! This was surprising. Before HIT I was reasonably active, playing tennis or squash once a week and mountain biking 2 hours every two weeks or so.
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Most Recent Customer Reviews
5.0 out of 5 stars failure really does mean failure
I have been following this book for a year now but felt the need to post this review after reading some of the other negative reviewers. Read more
Published 17 days ago by zayid
5.0 out of 5 stars The next step in HIT
Its hard to train this correctly. So this is not for everyone. But it does work. Gained 120% strength and lost 13 pounds in 14 weeks
Published 17 days ago by Tony
5.0 out of 5 stars The book arrived in the expected time, well packaged ...
The book arrived in the expected time ,well packaged.I am really enjoying the detailed info. and am trying the HIT program out.
Published 22 days ago by John Nelson
5.0 out of 5 stars Excellent Read
Eye opening,counter intuitive, researched based book on health. I've been on the program for only a few short weeks, but can feel the benefits.
Published 1 month ago by JCM
4.0 out of 5 stars Highly recommendable
I was recommended this book by a colleague, for fitness references more than anything else, covering subjects from, Cholesterol through to exercising for seniors.
Published 3 months ago by Martin Moffatt
5.0 out of 5 stars Excellent explanations backed up by research
This book lays out a strategy for strength training and explains exactly what each component does to your body and why each part is needed. Read more
Published 4 months ago by jnoshea
5.0 out of 5 stars Great Book
Its all in here. So many mistake made by people (including myself) doing chronic cardio. This book can enlighten and inform and set you on a much more productive path.
Published 4 months ago by David Barnet
5.0 out of 5 stars Groundbreaking!
Although already aware of the benefits of HIT, this book broke down the true science behind it and highlighted the multitude of benefits. Why hadn't i read this a long time ago? Read more
Published 5 months ago by Daimyo
3.0 out of 5 stars Suspect arguments
Ok, let me first say that i have only read the 'sample' of this book, so i am prepared to admit that anything a say may be flawed. Read more
Published 5 months ago by S. Teague
4.0 out of 5 stars The science makes sense.........
An excellent text, clear & understandable, even if one's science or biochemistry is rusty.

Illustrations are basic, but adequate. Read more
Published 6 months ago by Antoine
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