I’ve been reading “Body by Science”, a book by Dr. Doug McGuff and John Little that proposes a unique and intense approach to strength training. The authors argue that the traditional approach to exercise, which emphasizes cardiovascular activities and endurance, is not effective in promoting optimal health and fitness. Instead, they advocate for high-intensity strength training (HIT) workouts that focus on lifting heavy weights for low reps and short rest periods.

The authors claim (and their claims are backed by lots of research) that this approach to strength training is superior to other methods because it results in a greater degree of muscle activation and recruitment, leading to increased muscle growth and improved overall fitness. The book also covers the science behind HIT, including the role of hormones in muscle growth, the principles of progressive overload, and the benefits of using heavy weights.

The authors emphasize the importance of using proper form and technique when performing exercises, as this minimizes the risk of injury and maximizes the effectiveness of the workout. They also emphasize the importance of recovery, as this is critical to the success of the HIT approach.

The book includes a comprehensive program that includes 12 exercises, each of which is designed to target a specific muscle group. The program is designed to be performed once a week, with each workout taking about 12-20 minutes to complete. The authors claim that this program will produce significant results in just a few months. It’s similar to the premise of the Kieser approach, which advocates one bout of a slow, steady push/pull exercise on each machine until you can’t do any more reps.

The ‘Big Five’ exercises the book promotes are:

  1. Pull downs
  2. Overhead Press
  3. Seated Row
  4. Chest Press
  5. Leg Press

In conclusion, this “Body by Science” method offers an alternative approach to strength training that emphasizes the importance of heavy weights and low reps for maximum results. The authors provide a comprehensive program that is backed by science, and they emphasize the importance of proper form, technique, and recovery for optimal results. It’s a time efficient method approach that can help you achieve your fitness goals.

The Australian Physical Activity guidelines recommend 2 strength training sessions/week. Aslo, the form of training depends on the individual’s goals/situation/environment and whether that person can continue with that form of training consistently in the long term. Personally, I combine these HIT sessions but also keep active doing yoga, walking, paddling and skiing in winter where possible. I still believe there is good evidence for cardiovascular exercise like walking and cycling, and stretching (like yoga) and other forms of resistance exercise (like Pilates) but if you’re time poor and want to maximise 12 minutes a week to a stronger fitter you, look at the recommendations given in this book!

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