The Body By Science Question and Answer Book Review

Average Reviews:

(More customer reviews)I was reluctant to buy this book at first. Many Q&A books just reiterate what the main book stated. I am glad that I purchased it but there are a few topics that I believe are very important that were barely touched upon. These may be the stumbling blocks that prevent many trainees from experimenting with High Intensity Training as espoused by Dr. Doug McGuff.

In both Body by Science and this volume, the subject of free weights is glossed over but the advice is not practical. Arthur Jones covered free weight training extensively in his "Nautilus Training Principles - Bulletins 1 and 2". Most of the routines in the Nautilus Bulletins deal mainly with free weights.The free weightexercises presented in "Body by Science" are dangerous and not a very good alternative to Machines. The bent over row and squat as depicted in BBS are two examples. More information is given in the current book but it seems that there is no middle ground. It's either machines like Hammer Strength or a clumsy Barbell.

There are some medium tech options which form a "middle way". A few pieces of equipment have allowed me to discontinue my gym membership as it was hard to concentrate with the loudmusic, posers and multi-set hogs that stake their claim on the leg press while simultaneously texting.

A high quality dip and chin station is not expensive and provides intense inroad to both pushing and pulling muscles of the upper body. Both of these movements have been labeled "The Upper Body Squat".I would stay away from the cheap models as they are usually not stable. It is hard to concentrate while your equipment is swaying.

The next accessory would be the Hip Belt for Hip Belt Squats, Calf Raises and for adding weight on dips and chins. The Hip Belt Squat feels better than any leg press machine and much safer than the squat. There is no pressure on the low back and it has many advantages over the barbell squat. You can easily perform these at any cadence (10/10, 10/5 5/5, 3/3, 2/4etc) and you can go to failure and beyond. At the point where motion becomes impossible you may assist by pressing your hands to your thighs. You can stay in the static position and then safely lower to floor.

The effectiveness of the time honored 20 rep squat routines are mentioned in BBS Q&A at least 2 times. I do a controlled rep hi-rep squat at about 3/4 speedon first reps and then push as hard as possible when the weight really feels heavy, it comes out to about 2/5. Very easy to emphasize the negative while using the hip belt.I ordered my Hip Belt from Ironmind and it is a great investment.

The other piece of equipment is the Trap Bar. I had been using an imitation model but recently purchased the original Gerard Trap Bar and you definitely get what you pay for. I use this for Dead Lifts which I alternate with the Hip Belt Squats on an A/B split. I also use this for overhead presses which beat both "press behind the neck" and overhead press with barbells or dumbbells. The hands are in parallel position, in line with spine at a perfect width.I feel this movement is more productive than the overhead press on any machine. Safe, aligned and perfectly balanced.

The other moves that can be done with the Trap Bar are upright rows, stiff-leg deadlifts and shrugs. All are superior to the barbell variety as strength rather than technique can be concentrated on. These pieces of equipment give the best of both worlds and are relatively inexpensive when compared to yearly memberships at health clubs where only about 1/10th of the equipment is practical.

Dr. McGuff mentions the use of exercise bands for rehabilitation and I agree with his prognosis. There is however, a time proven piece of equipment that gets very little attention these days as rubber bands and training balls seem to be the rage in many "core training" classes. I am speaking about the chest expander otherwise known as strands or cables. There are not many sets that I would consider as they are mass produced in China and are time consuming when changing the resistance.

Lifeline produces a good line and it is worth buying all 9 of their different strength sets.These hit muscles that no other machine or free weight can touch. The resistance is increased as the muscle contracts and one high intensity set will prove their effectiveness. Recently I stumbled upon a company called Sierra Exercise that IMO producesthe highest quality, safest and best priced chest expander on the market. It is called "The Hook" and the cables are simply attached to the hooks. Two arm curls, lateral raises, upright rows and presses can be done as well as the standard strand pulling moves.There is also a high quality hook attachment for a door that will hold almost any weight. I use this along with their "Bodyweight/Isometric Strap" to do bodyweight rowing (which I alternate with chins) and a bodyweight bench press (alternated with dips). Sierra Exercise has high quality, hand made strength equipment at a lower price than the mass produced stuff.

Dr. McGuff mentions a diet of "Skittles"® candy a few times in BBS Q&A. This quote is obviouslytongue in cheek but I remembered seeing a video interview that Dr. McGuff had with Ken Hutchins for "Super Slow Zone",a company that was to popularize Ken's Super Slow Training. I wish that Ken would have allowed Doug to answer the questions as he was touching upon some important information but as his explanations got deeper, Ken Hutchins would cut him off and change the subject. Ken Hutchins was pushing some type of diet, possibly based on Glycemic Index and Doug responded that he "once believed that anyone can gain strength on a diet of Skittles® but had changed his view after learning the dietary recommendations of "Super Slow Zone".

It appears that Dr. McGuff is back to his original hypothesis which is in line with Arthur Jones, the originator of Nautilus. The dietary information in BBS Q&A is simple, common sense.It does not require one to refer to charts or use a calculator before eating a meal. There is no hype about supplements and no advertising for bodybuilding "snake oils" like "Nitric Oxide", "Pump Enhancers" or "Natural Steroids".I highly recommend this followup book to "Body by Science". The combination of the old "20 rep squat routines" (one set at controlled speed) and Body by Science/Ultimate Exercise "abbreviated" HIT routines produce super results and bridge the "free weight vs. machines" battle with a scientific Middle Way.

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Product Description:
Following publication of BODY BY SCIENCE, the public's interest in Dr. Doug McGuff's and John Little's evidence-based approach to exercise has increased dramatically, with the result that hundreds of questions have been posed and answered at the authors' various seminars, within magazine articles and on their website (www.bodybyscience.net).Such question-and-answer sessions provide an opportunity for the authors to expand on key points and principles within their book, as well as address important topics that were not included in BODY BY SCIENCE (such as rehabilitation issues, various training protocols, and long term health and safety issues).THE BODY BY SCIENCE QUESTION-AND-ANSWER BOOK is a companion volume to BODY BY SCIENCE that sheds additional light on the authors' rational, science-based approach to strength training, bodybuilding, and total fitness.Within the pages of this new book you will learn:-Why (and how) strength training is the best way to rehabilitate most common injuries (from rotator cuff issues and knee replacements to lower back pain and arthritis).-Why bodybuilding is not what it seems.-Why athletics may not be the best route to health and fitness-The truth about VO2 Max testing and REAL cardiovascular health.-The realities of nutrition and the "insulin problem."-How to optimize your workouts and ensure that your training facility is set up to maximize your progress.Plus answers to many more important questions on various aspects of health, fitness and strength.