Dr. Doug McGuff is The Expert in High Intensity Training and Fitness Medicine. He is a consultantat the gym, Ultimate Exercise, and is a full-time practicing emergency physician who lives in Seneca, South Carolina.
In the video link below, he shows us how we can get the same high intensity benefits we get from a Body By Science full body workout without equipment or machines.
These are the fundamental variables that produce increases in both muscle and bone mineral density:
High Intensity –Thebody responds to high intensity training by causing microscopic cellular damage that seems to be essential for stimulating increases in both muscle and bone mineral density.By training to muscular failure, you send an alarm to your body that more muscle strength is needed. Therefore, the recovery period is when the muscle is increased.
Brief Workouts –Workouts last no more than 20 minutes. You want the minimum amount of exercise that will trigger increases in both muscle and bone mineral density. Any longer reduces the growth, which happens in the recovery period.
Infrequent Workouts –The goal is a full body workout once a week. Training to muscular failureconsumes a large amount of your body’s resources. If you do it correctly, you will be totally exhausted. The recovery period is when the body is building up of the damaged muscle tissue. Doing a workout too soon will interrupt muscle growth.
To learn more please visit his website http://www.drmcguff.com/train/
One of the best ways to do Give Yourself Full Body Workout Without Equipment Or Machinesis to do time static contraction. You can do it very effectively using yoga blocks and a yoga strap.
This Blogger bought the REEHUT Yoga Block 2 Pack and Yoga Strap Combo Set. A similar combo will work. You should be able to buy it for less than $20 US. This Blogger does not receive commissions.
Dr. McGuff uses a time static contraction protocol. A time static contraction protocol is isometric, there is no movement. You are increasing your muscle strength by increasing your resistance against an immovable force.
The idea behind time static contraction is that you have a very gradually increase in your effort against the resistance.
Each exercise lasts 60 seconds.
Dr. McGuff uses the strap to demonstrate the time static contraction Lateral Raise for the Deltoids.
Although you can see equipment in the background, none are used in this series of exercises.
In first 20 seconds he pushes his arms apart for 50 % of his total strength.
After the first 20 seconds he increases the push to 75% of his total strength, hold it for 20 seconds.
After that for 10 seconds he increases it to 90 % of his total strength.
For the last 10 seconds he goes as hard as he can. At the end he is out of breath.
This same pattern is used in all of the exercises. What follows is a series of exercises you can do using that 50% 75% 90% and 100% of your full strength. Each exercise is completed in 60 seconds.
Here is the series of exercise:
1. Squat Using the Strap.
Lengthen the strap so that when you step on it your feet are about shoulder width apart. See the picture below.
Put the buckle down on the ground, step on it about shoulder width squat down and hook it over your thighs and then from this position you’re going to do your resistance stages. At the end you won’t be able to stand up.
2. Pull Down Pull Down Using Time Static Contraction.
Sit at a desk. Pull up a chair up sit on the edge of the chair so your pelvis is curled forward just a little bit. Place the yoga blocks spaced should width apart. Put your elbows shoulder width apart. Drive your elbows straight towards the floor while you draw your knees up. Push down 50% for 20 seconds and 75% for 20 seconds then 90% for 10 and then 10 seconds of as hard as you can.
3. Chest Press
Get down and push-up position.
Get the strap over your back.
Push up for 50, 75, 90 and 100% of your full strength. By the time you get to 90% you may not be able to hold yourself up anymore.
4. Chest Fly (Optional)
Before the Chest Press, If you are strong enough you can tire these same muscles by first doing a chest fly.
Hold the yoga blocks between your forearms and squeezing them together for 50, 75, 90 and then 100% of your total strength.
5. Rowing Motion
Put the buckle on the ground step into it. Spacing it equally on either side, bend over at the waist and pull with your hands close to your knees with a rowing motion. You can vary your hand position by changing the length of the yoga strap opening.
Pull at 50, 75, 90 and 100% of your full strength.
6. Lateral Raise for the Deltoids:
The time static contraction lateral raise position using the strap.
Do this exercise the way it was demonstrated at the beginning of this blog.
7. Hip Adduction
Put the pads between your knees squeezing together for 50, 75, 90 and 100% of your full strength.
8. Hip Abduction
Put the yoga strap tighten up around your legs the appropriate distance and you push your legs apart for 50, 75, 90 and 100% of your full strength.
These last two done immediately before a set of free hand squats make it usually hard.
9. Free Hand Squat:
Using this set of time static contraction exercises you can give yourself Body By Science full body workout without equipment or machines.
This Blog has been condensed from Dr. McGuff’s video, Timed Static Workout https://www.youtube.com/watch?v=BjZV2-aSS50
You can watch Dr. McGuff demonstrate various workouts through his website http://www.drmcguff.com/
To learn more, I urge you to read his excellent book, Body By Science. https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174
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