Dr. McGuff’s Body By Science is a transformational book about strength training that advances the extremely compelling and scientifically validated premise that it takes very little time to build pure muscle strength, and that many workouts are not only ineffective, but quite likely counterproductive. 

If you care about fitness, becoming stronger, aging gracefully, and avoiding breakdown, burnout, illness and injury, listen carefully to this show and maintain an open mind about implementing a different strategy in the gym. The book was published in 2009 and I can’t believe I’m only recently bringing this to the forefront of my consciousness! As I record the session nursing another high jump injury to add to one that plagued me in 2020, I am more reflective than ever on ways that we screw up fitness goals with a haphazard approach. Dr. McGuff calls his method a “purified” approach to fitness!

The essence of Dr. McGuff's training protocol is to perform the “Big 5” exercises once a week, for a single set to muscular failure. These are basic, safe, and functional exercises (leg press, chest press, overhead press, pulldown, seated row) that allow you to focus on pure strength without being overly complex. Doing a single set to failure allows you to most safely train the complete spectrum of muscle fibers, from slow twitch to explosive non-oxidative fast twitch. 

Dr. McGuff draws an important distinction between building pure strength and skill development for your chosen sport of fitness endeavor. These two should be on separate and distinct tracks—a single, very short, super difficult strength session per week for strength gains, and then doing skill development when you feel sharp, focused, and explosive. You never want to pursue skill development in a fatigued state or become fatigued during workouts, or you will compromise your ability to hit the golf bar, clear the high jump bar, or sink the basket. This show will be a real eye opener that will compel you to rethink the “maintenance” sessions you do in the gym that don’t stimulate fitness adaptation, and the ill advised sessions where you traumatize muscles and joints and invite injury risk. Check out Dr. McGuff’s website to learn more about his books and his Ultimate Exercise fitness facility in Seneca, SC. 

TIMESTAMPS:

This physician guest is an ER doctor who is the author of Body by Science. He is going to set us straight and dispel many prevailing notions about the fitness industry.  [01:15]

A lot of us who are really enthusiastic about fitness might be overdoing it and performing workouts that are minimally effective and/or counterproductive. [04:41]        

If you're doing something where the mechanical load is too severe, the muscles will get injured instead of strong! [09:32]

How did Dr. McGuff come up with the premise of 12 minutes a week for exercise. [11:44]

A lot of good pieces of equipment have some sort of mechanism to vary the resistance. [16:20]

Whenever you’re doing any sort of work with muscle, it goes through a very step-wise process of how it's been recruited to do work. [19:43]

Often a person will get cramps in the first part of the race rather than near the finish line. [22:47]

There's a window between your selected weight and your force capability that as you're training and recruiting and fatiguing those motor units, the window is closing. [27:25]

Strength and conditioning are general applications that apply to any sport. [32:30]

The higher you get in any given sport, the worst the training seems to become. [39:49]

Is stretching beneficial or counterproductive? [41:59]

What do we see in the big city gyms that is really helping? [48:42]

When you develop the skill of your particular sport, this skill makes the best use of your physical conditioning. [51:56]

In the book, Doug talks about optimal frequency of once a week workout.[55:05]

LINKS:
Brad Kearns.com
Brad’s shopping page
Body by Science
Henneman’s Size Principle
Dr. McGuff.com
Cardio Doesn’t Exist




Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns




We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!




Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.



Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep
Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other
Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way




Donations!

This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations

Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

Dr. McGuff’s <a href="https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/ref=sr_1_2?keywords=Dr.+McGuff%26%2339%3Bs+Body+By+Science&qid=1636345346&sr=8-2" rel="nofollow">Body By Science</a> is a transformational book about strength training that advances the extremely compelling and scientifically validated premise that it takes very little time to build pure muscle strength, and that many workouts are not only ineffective, but quite likely counterproductive. If you care about fitness, becoming stronger, aging gracefully, and avoiding breakdown, burnout, illness and injury, listen carefully to this show and maintain an open mind about implementing a different strategy in the gym. The book was published in 2009 and I can’t believe I’m only recently bringing this to the forefront of my consciousness! As I record the session nursing another high jump injury to add to one that plagued me in 2020, I am more reflective than ever on ways that we screw up fitness goals with a haphazard approach. Dr. McGuff calls his method a “purified” approach to fitness!The essence of Dr. McGuff&#39;s training protocol is to perform the “Big 5” exercises once a week, for a single set to muscular failure. These are basic, safe, and functional exercises (leg press, chest press, overhead press, pulldown, seated row) that allow you to focus on pure strength without being overly complex. Doing a single set to failure allows you to most safely train the complete spectrum of muscle fibers, from slow twitch to explosive non-oxidative fast twitch. Dr. McGuff draws an important distinction between building pure strength and skill development for your chosen sport of fitness endeavor. These two should be on separate and distinct tracks—a single, very short, super difficult strength session per week for strength gains, and then doing skill development when you feel sharp, focused, and explosive. You never want to pursue skill development in a fatigued state or become fatigued during workouts, or you will compromise your ability to hit the golf bar, clear the high jump bar, or sink the basket. This show will be a real eye opener that will compel you to rethink the “maintenance” sessions you do in the gym that don’t stimulate fitness adaptation, and the ill advised sessions where you traumatize muscles and joints and invite injury risk. Check out Dr. McGuff’s <a href="http://www.drmcguff.com/" rel="nofollow">website</a> to learn more about his books and his Ultimate Exercise fitness facility in Seneca, SC. TIMESTAMPS:This physician guest is an ER doctor who is the author of Body by Science. He is going to set us straight and dispel many prevailing notions about the fitness industry.  [01:15]A lot of us who are really enthusiastic about fitness might be overdoing it and performing workouts that are minimally effective and/or counterproductive. [04:41]        If you&#39;re doing something where the mechanical load is too severe, the muscles will get injured instead of strong! [09:32]How did Dr. McGuff come up with the premise of 12 minutes a week for exercise. [11:44]A lot of good pieces of equipment have some sort of mechanism to vary the resistance. [16:20]Whenever you’re doing any sort of work with muscle, it goes through a very step-wise process of how it&#39;s been recruited to do work. [19:43]Often a person will get cramps in the first part of the race rather than near the finish line. [22:47]There&#39;s a window between your selected weight and your force capability that as you&#39;re training and recruiting and fatiguing those motor units, the window is closing. [27:25]Strength and conditioning are general applications that apply to any sport. [32:30]The higher you get in any given sport, the worst the training seems to become. [39:49]Is stretching beneficial or counterproductive? [41:59]What do we see in the big city gyms that is really helping? [48:42]When you develop the skill of your particular sport, this skill makes the best use of your physical conditioning. [51:56]In the book, Doug talks about optimal frequency of once a week workout.[55:05]LINKS:<ul><li><a href="https://bradkearns.com/" rel="nofollow">Brad Kearns.com</a></li><li><a href="https://bradkearns.com/shop/" rel="nofollow">Brad’s shopping page</a></li><li><a href="https://www.amazon.com/Body-by-Science-audiobook/dp/B07VT6LX38/ref=sr_1_1?crid=3AAQKX0WSUCN4&keywords=body+by+science&qid=1637691035&sprefix=body+by%2Caps%2C241&sr=8-1" rel="nofollow">Body by Science</a></li><li><a href="https://en.wikipedia.org/wiki/Henneman%27s_size_principle" rel="nofollow">Henneman’s Size Principle</a></li><li><a href="http://www.drmcguff.com/" rel="nofollow">Dr. McGuff.com</a></li><li><a href="https://www.youtube.com/watch?v=_abCD_17lCk" rel="nofollow">Cardio Doesn’t Exist</a></li></ul> Join Brad for more fun on: Instagram: <a href="https://www.instagram.com/bradkearns1/" rel="nofollow">@bradkearns1</a>Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh" rel="nofollow">@bradkearnsjumphigh</a>Twitter: <a href="https://twitter.com/bradleykearns" rel="nofollow">@bradleykearns</a>YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg" rel="nofollow">@BradKearns</a> We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com" rel="nofollow">getoveryourselfpodcast@gmail.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. <ul><li><a href="http://bradventures.com/" rel="nofollow">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li><li><a href="http://bradkearns.com/mofo" rel="nofollow">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li><li><a href="https://www.chilisleep.com/pages/brad" rel="nofollow">Chili Sleep Systems:</a> Temperature controlled mattress systems for optimizing evening sleep</li><li><a href="https://www.dryfarmwines.com/pages/brad-kearns?rfsn=2108244.172492&utm_medium=partner&utm_source=refersion" rel="nofollow">Dry Farm Wines:</a> Clean, keto-friendly, chemical free wines like no other</li><li><a href="https://www.primalblueprint.com/collections/online-courses/products/21-day-transformation-program-digital-package?rfsn=1314253.b0f6b4" rel="nofollow">Primal Blueprint 21-Day Primal Reset:</a> Online multimedia Mastery Course to get healthy and drop fat the right way</li></ul> <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">Donations!</a>This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">soliciting a donation</a> and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of <a href="http://bradventures.com/" rel="nofollow">Brad’s Macadamia Masterpiece</a> as a thank you! <a href="mailto:getoveryourselfpodcast@gmail.com" rel="nofollow">Email</a> to alert us! Choose to <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">donate now</a>, <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">later</a>, or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — <a rel='payment' href='https://redcircle.com/the-get-over-yourself-podcast/donations'>https://redcircle.com/the-get-over-yourself-podcast/donations</a> Advertising Inquiries: <a href='https://redcircle.com/brands'>https://redcircle.com/brands</a>See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

 

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let&rsquo;s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It&rsquo;s time to B.rad!
&nbsp;

Brad Kearns, NY Times bestselling author and world #1 masters age 60+ high jumper, offers a fun and diverse mix of interviews with leading authors and health experts, and  how-to shows for peak performance, weight loss, personal growth, and longevity