Body by Science Adv 15 minute 2 Days a Week

This program was developed by Dr Doug McGruff 
who wrote a book called Body by Science.  Benefits of Method: Good strength and fitness with minimal time, improved cardio fitness, improved metabolic fitness (decreased inflammatory markers, increased insulin sensitivity, increased mitochondrial health). This program is especially good for people over 50 as it uses machine based exercises, is only once or twice a week, and only about 20 min, if you can move quickly between sets.  You measure gains by both weight and time under tension.  So will need stopwatch and note your time at failure and weight used. Increase the weight once you are exceeding 90 sec a few times in a row.

Starting weights can be 60% of your 1 max rep(1RM). There are calculators online that estimate this based on multiple reps (So if you can do with good form and control 10 normal reps or more you can get a good estimate)
On Slow Reps:
This can be extremely difficult to do because each set requires maximum effort and there is no rest between reps and ideally between sets to keep the right metabolic conditions (If a machine is unavailable just move to another exercise, or keep moving).

When performing the sets you go slow for 5- 10 seconds up in 5- 10 seconds down for each rep. The main thing is slow and smooth on both the eccentric and concentric contractions.  If it's jerky or sticky due to the machine increase the speed or decrease the weight. Again always under load, so if you can rest at some point don't go to that point stop just before it keep the tension and reverse direction slowly. Always maintain good form and if you can' t complete a rep, try to do several partials until even they fail. Then move to the next exercise as quickly as possible.

For the Advance program we split the upper and lower and put additional focus muscle groups into play that could use additional development work for your best look.  Some of these muscle groups could use more than once a week to maximize growth as they are fatigue resistant. Forearms, biceps, calfs and abs are a few. So you can definitely train all these twice a week if recovery allows.

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Week 1

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Week 3

Week 4

Week 5

Do big lifts first, but if machine in use do filler   small exercises if big lifts done for muscles

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