High-Intensity Training (book)

12 Minutes a Week (book) The scientific evidence for the unbeatable effectiveness of high-intensity strength training A scientifically based programme for strength and muscle building Building muscle has never been easier or faster than with this revolutionary programme, which involves just one training session per week. Sports scientist Dr Doug McGuff and strength training expert John Little have developed a groundbreaking new concept in which 12 minutes of strength training once a week is enough to achieve maximum muscle and strength gains. The trainee pushes themselves to their limits and then allows the muscles sufficient rest time so that they can rebuild. The effectiveness of this high-intensity, low-frequency strength training (HIT) has been proven by numerous clinical studies. This book explains in detail the mechanisms at work at a cellular level when the muscle is stressed, and what happens during the recovery phase when the muscle regenerates. The reader learns how modern science views strength training in terms of maintaining our health, and how this knowledge can be consistently put into practice. And last but not least, it turns some of the assumptions even experienced exercisers thought they knew about training on their head. Information about the authors: Dr Doug McGuff is a doctor and the owner of the state-of-the-art training facility Ultimate Exercise, where he works as a personal trainer, supporting clients and continually pushing the boundaries of fitness training. He gives lectures worldwide on topics in sports science. Little, John is a bodybuilder and columnist for *Ironman* magazine. He has developed three revolutionary training concepts, including Max Contraction, and has published 12 books on fitness to date. Together with his wife, he runs the Nautilus North Strength & Fitness Centre, where they conduct training studies and apply the insights gained to benefit their clients.

Maximise your performance in sport and everyday life with four fundamental movements What’s the best way to improve physical performance? The fitness industry offers countless methods that claim to do just that, but none can serve as a one-size-fits-all solution for everyone. With ‘Freestyle’, former professional gymnast and current CrossFit athlete Carl Paoli presents a fully customisable programme that can be adapted to a wide variety of fitness goals. Readers learn interactively how their bodies move in three-dimensional space and cope in changing environments. Armed with this knowledge and just four basic movements, each linked to specific purposes, Paoli helps trainees maximise their performance in everyday life and in any sport. Freestyle is a practical handbook for further developing our universal human movement patterns, regardless of any specific sporting discipline. It fosters a new awareness of human movement, as well as the ability to personalise any training programme to make it work for one’s own goals. About the authors: Carl Paoli was a professional artistic gymnast. In Spain, he was among the country’s elite for 15 years and won numerous awards, including the gold medal in the vault at the national championships. He studied environmental sciences and initially worked as a marine biologist. Since 2004, he has been working as a coach in San Francisco, collaborating with San Francisco CrossFit and AcroSports. In 2010, he founded the website GymnasticsWOD.com, currently the largest online portal for training gymnastics movements for CrossFit coaches and athletes. In 2011, he was part of the coaching team for Annie Thorisdottir, who in 2011 and 2012 became the first female CrossFitter to win the CrossFit Games twice in a row. Anthony Sherbondy studied and obtained a PhD in engineering and neuroscience at Stanford University and is the author of numerous scientific articles. He practises Capoeira.

The 101 best workouts and over 1,000 exercises for strength and endurance training at every fitness level No time, no equipment, no motivation? The Men’s Fitness Training Bible leaves no room for lazy excuses! Because whether you’re a professional athlete or a complete beginner, whether you’re training at the gym or at home using your own body weight – the 101 workouts, compiled for this book by the world’s leading experts, will not only help you make progress but also ensure plenty of variety and fun. As well as full-body workouts designed to build muscle and strength, the Men’s Fitness Training Bible offers workouts for specific body areas and training plans for a wide variety of equipment – such as kettlebells, resistance bands, TRX or dumbbells – as well as endurance plans for maximum fat burning. The workouts are so effective that they achieve as much in just 8 minutes as other workouts do in 80 minutes. In addition, this book provides you with a scientifically based nutrition plan that will effectively support you in building muscle and burning fat optimally. Paperback, 368 pages Weight: 1098 g ISBN: 978-3-7423-0030-0 About the author: Sean Hyson is editor-in-chief of Men’s Fitness and Muscle & Fitness magazines. As a certified fitness trainer, he has been writing about training and nutrition for over ten years. He lives in New York.