FREE Meal Plan - Bulking For Beginners eBook - Instagram - RadRadoslav Blog: Youtube: Body By Science inspired workout that was taken from Project Kratos Workout taken from Drew Baye's book, Project Kratos. Check out his website Baye.com for the workout chart that I use to track the exercises in the video.

• Body By Science Mcguff Pdf To Word Search
• Body By Science Doug Mcguff

Body by Science is also a big inspiration for me doing these types of workouts As a trainer and athlete, I am often asked, 'Rady, what do you do to stay fit? You must live in the gym. What do you mean you only workout once every week or two?'

I am a minimalist athlete, but don't be fooled by the word 'minimalist', this style of training can be very intense. So what is minimalist training? It is all about doing the minimal amount of work needed to produce a desirable effect.

In this case, what is the minimal amount of exercising that you have to do in order to see maximal results. Its all about the point of diminishing returns. Does doing 12 reps for 3 sets yield a better result than doing one, all-out set of 12 push ups? Well, it really depends on how you do the push ups.

When watching my workout, take note of how slow I am doing the exercises. 8-15 reps take me roughly - minutes to complete. I can assure you that my muscles are completed fatigued after each set.

If you would like to find out the science behind why this style of training works, you should check out: Body by Science: A Research-Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a WeekBody By Science. Author Doug McGuff uses experimental studies to demonstrate that while extra volume may not detract from results, one workout done to failure once a week can be as effective as working out 2-3 times per week for longer periods. Warning: I do make stupid faces in this video:P This workout is not easy and I do not recommend trying it if you are a beginner. Please do try it if you would like an intense Strength and Conditioning workout and let me know how it goes:) I did this in the morning while in a fasted state (no food eaten).

Warm up I do not cover my warm up in the video. An easy way to warm up for this is to start by walking around for 1-2 minutes. Then, go down into a squat position and hold that for 1-2 minutes. Now, go through the entire workout but only do 3 reps of each exercise, at the same slow pace you would when doing the real workout. Cool Down I suggesting stretching after a workout as your muscles are warm and this is the best time to work on your flexibility and mobility.

Exercise list (with reps) - Time: Chin Ups (9) Push Ups (11) Pistols / Single Leg Squats (9) Row (10) Pike Push Ups (9) SuperMan (14) Seated Leg Raises (14) Nordic / Hamstring Curl (14) Each exercise needs to be done slowly and with control. I am not aiming for an exact number when doing these workouts; I am trying to beat my last workout. This is the workout chart that I use from Baye.com. You need to be fatigued by the 90-120 second point of each set.

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If you are not completely fatigued by then, you need to do a more difficult exercise or change how you do the exercise. All of this can be found in Drew Baye's, Project Kratos: Program Handbook for Bodyweight High-Intensity Training. If this is your first time doing this workout just go until you cannot do one more rep. The point is to completely fatigue your muscles. Feel free to change up exercises, but replace them with similar working muscles. Squats replace Pistols.

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Body By Science Doug Mcguff

Whats Your Goal? You can do just this workout once per week and see strength and conditioning benefits as well as body composition benefits (decreased body fat, increased muscle mass). However, if you are an athlete, you will need to include mobility work, skill work, and walking/running to improve your athleticism, therefore, unless you are already doing a lot of training in practice, do not let this be your only form of exercise.