Free Ebook Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff

Free Ebook Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff

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Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff

Free Ebook Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff

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About the Author

Doug McGuff, M.D., owns the state-of-the-art personal training facility Ultimate-Exercise. He lectures on exercise science all over the world. John Little is a columnist for Ironman magazine and the innovator of three revolutionary training protocols, including Max Contraction Training. He and his wife, Teri, own Nautilus North Strength & Fitness Centre and have supervised more than 60,000 workouts. Learn more at www.bodybyscience.net

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Product details

Paperback: 304 pages

Publisher: McGraw-Hill Education; 1 edition (January 1, 2009)

Language: English

ISBN-10: 0071597174

ISBN-13: 978-0071597173

Product Dimensions:

7.6 x 0.5 x 9 inches

Shipping Weight: 1.2 pounds (View shipping rates and policies)

Average Customer Review:

4.5 out of 5 stars

532 customer reviews

Amazon Best Sellers Rank:

#14,436 in Books (See Top 100 in Books)

Let me say up front that I am 70 years old, and over the last fifty years, I have tried just about every "new" exercise routine to slide down the pop-fitness chute. I have endured many injuries along the way, including going under the knife and taking a two year hiatus due to a severe right shoulder injury.Why, you might ask, am I still here at an age where very few people are able to do a high intensity whole body workout? The answer to this is that several years ago, I discovered Ken Hutchin's work with Super Slow exercise protocols. I studied these, took them to heart, and because I did, I'm still here.I see Body by Science as an interesting extension of Ken's work. Here is my experience with telling my exercise story of slow, smooth reps, smooth turnarounds, and working to muscle failure. I will list these observations in no particular order because some will be more important than others depending on the audience.1. Most gym rats who buy the argument that more is better will simply not accept the 20 minute workout once a week routine, and will find all kinds of arguments against it. (I still get questions from thirty-somethings about how I maintain my strength and physique at such an advanced age. When I tell them about what I do, they just don't believe it is possible. This, I think, is due to bilge put out by the fitness/supplement industry, and a general lack of knowledge in the average gym dweller.)2. These 20 minute workout sessions are extremely intense, and mind numbingly boring. Most gym goers will not stay with this long enough to realize the striking gains they will experience if they do.3. Most do not/will not keep records, and have no idea where they stand, or how to analyze the results if they do. Accurate record keeping is essential with this protocol.4. To me, the big plus of slow reps is the ability to use lighter weights with slower movements, all but eliminating the injuries that plague those always wanting to go higher in the bench press, dead lift, etc.. This "go higher" foolishness is how I wrecked my right shoulder. Nonetheless, most people working out in gyms buy the "more is better" mantra.5. Students starting out on this protocol will still need a trainer. This will be true for some time well into the protocol - some will need a trainer indefinitely. "Inroading" as described in this book is extremely intense, really hard to do, and the stronger you get the harder it is.6. Finally, most people who pay big bucks to join a trendy gym will not be satisfied using it once a week for twenty or even fewer minutes. They will be tempted by all the fancy equipment and the often absurd (box jumping for example) urban legends infecting the modern fitness movement.The book touches only briefly on these issues. Admittedly, they are mostly psychological in nature, but they still would be the ones most likely to stop the book's slow/inroading protocols in their tracks. These mental road blocks should, I think, be examined more in depth, as the actual exercise protocols are really quite simple compared to tackling the ingrained mind sets that feed into fitness in all its iterations.One last thing, the book does a great job of stressing that recovery, not more and more exercise, is what builds strength. But there is another kind of recovery the authors totally miss, here it is: Muscle strength increases rapidly with the inroading technique, but muscle strength increase is always ahead of supporting tissues like tendons, fascia, ligaments, and joints. This, and yanky-jerky movements explains why most injuries associated with weight bearing exercises are not to the muscle but to supporting tissues (tendonitis is ubiquitous, sore joints are a close second).Yanky/jerky movements are replaced by the protocol's slowing down of reps and turnarounds, but the strength gap is still there, maybe even more pronounced due to the rapid muscle strength gains resulting from the inroading process. What to do?I have found from my personal experience, that I have eliminated tendonitis completely, and lessened joint aches to the point they're hardly noticeable, simply by plateauing every third month. This does not mean taking time off, but means just holding steady in my training so my muscle's supporting tissues can catch up.I wish the book or a newer addition of it would address this issue - I'd like to know more about it myself. Couch potatoes and the elderly especially, could easily see a doubling of muscle strength in their first three to four months after starting this protocol - you can bet that by comparison, their supporting tissues are weak. I am not a medical professional, but this plateauing works in my case, and it makes logical sense for certain classes of individuals using the protocols.All in all, I found this book interesting in that I discovered many things I did not know. It was well worth the price.P.S. Another request for the next edition...Where does the protocol stop? Where and how do you level off and go into a maintenance mode? Nobody can make strength gains indefinitely.

This book turns just about everything I ever knew about exercise (and much about health and fitness) completely on it's head. But, this is not just someone making what seems on the surface to be wild claims. This guy, Dr. Doug McGuff, at least from a layman's perspective, has his ducks in a row.I started my own exercise routine years ago with walking, moderate weight lifting, calisthenics, stretching and Yoga. I started with about 35 minutes a day and worked up to 1.5-2 hours a day 5 days a week. All I really got was more pain.I just finished my 5th weekly BbS workout. I'm not even sure I should count the first two as I don't have a trainer, so I was bumbling about a bit trying different size weights and such. In that time my general pain level has gone (on a scale of 10) from somewhere around 5 to 7 down to around 2 to 3. At this point I fully expect for the pain to disappear. I'm 73 and had begun to walk like an "old man", kinda stiff legged. Now I realize why old people walk that way: they are in pain. But it never occurred to me that the problem was one of not enough strength. But I don't walk that way any more.It would never have occurred to me that lack of muscular strength is the central problem of growing older. Nor would I have even guessed the problem could be cured or be compensated for by strengthening the major muscle groups. But it seems to do just that.Here's a Youtube video of Dr. McGuff's weekly, 12 minute, 5 exercise routine. The details and the benefits for doing them are in the book. The book also has some well backed suggestions for a diet appropriate to this exercise regimen. [...] *********I've now ordered 4 copies of this book. I'm leaving one at the tiny gym where I workout so others may share. I have one copy for my own reference and the others I'm lending out to anyone who will read them!.

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Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff PDF

Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff PDF

Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff PDF

Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week, by John R. Little Doug McGuff PDF

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Free Download , by Lingo Mastery

Free Download , by Lingo Mastery

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Product details

File Size: 3114 KB

Print Length: 281 pages

Publication Date: April 30, 2018

Sold by: Amazon Digital Services LLC

Language: English

ASIN: B07CS4SQBK

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Amazon Best Sellers Rank:

#27,462 Paid in Kindle Store (See Top 100 Paid in Kindle Store)

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Good and realistic dialogues, interesting situations actually capture your curiosity. Only challenge is that there are a lot of idiomatic expressions that you have to figure out, there is no translation word by word. I an finding this book useful although I find the short stories more helpful. But I would definitely recommend it/

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Very helpful with everyday conversation, great examples in Spanish and English. Used it almost every day since I purchased.

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PDF Download The Uncovered Wagon

PDF Download The Uncovered Wagon

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The Uncovered Wagon

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Hardcover; Fine; Dust Jacket - Very Good; 210 pp., bibliography, photographs, illustrations, mapped end boards. A fine copy in a very good chipped, unclipped dust jacket. A good read about a man who took, by wagon, machinery from North Dakota up through the Black Hills and into east central Wyoming. This book is about the long trip and the people he met a long the way.

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Product details

Hardcover: 210 pages

Publisher: Sage Books; 1st edition (1958)

Language: English

ASIN: B0007EO406

Package Dimensions:

8.6 x 5.4 x 0.7 inches

Shipping Weight: 10.4 ounces

Average Customer Review:

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Amazon Best Sellers Rank:

#6,586,113 in Books (See Top 100 in Books)

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Ebook Free Maya Angelou: A Biography of an Award-Winning Poet and Civil Rights Activist (African-American Icons), by Donna Brown Agins

Ebook Free Maya Angelou: A Biography of an Award-Winning Poet and Civil Rights Activist (African-American Icons), by Donna Brown Agins

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Maya Angelou: A Biography of an Award-Winning Poet and Civil Rights Activist (African-American Icons), by Donna Brown Agins

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From School Library Journal

Gr 7 Up-Presented in an easy-to-read format, these books will appeal to reluctant readers or teens who are just trying to fulfill an assignment. The well-known literary figures have interesting life stories. For example, Morrison tells about the trials and triumphs that affected the woman's daily life and ultimately her decision to write. Likewise, Myers had a nontraditional upbringing that has greatly influenced his work. He has fought against criticism and even censorship of several of his books. Staying true to himself has earned him several awards and recognition in the literary world. Angelou has many accomplishments, from working with Martin Luther King, Jr., in his fight for civil rights to composing and reading a poem for President Clinton's inauguration. These individuals have in common their struggle for a better life; whether they came from humble beginnings or not, they triumphed through hard times and have influenced many people around them. Unfortunately, the lack of photographs or any illustrative material to break up the texts is a real drawback. Also, while the publisher touts these as new titles, Jordan's and Kramer's books were originally published in the 1990s and while a few updates have been made, the presentations seem a bit dated.-Carol Hirsche, Provo City Library, UTα(c) Copyright 2011. Library Journals LLC, a wholly owned subsidiary of Media Source, Inc. No redistribution permitted.

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..." a logical, respectful, and respectable biography ..."

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Product details

Series: African-American Icons

Library Binding: 104 pages

Publisher: Enslow Pub Inc (January 1, 2013)

Language: English

ISBN-10: 0766039927

ISBN-13: 978-0766039926

Product Dimensions:

6.2 x 0.8 x 9.2 inches

Shipping Weight: 12.8 ounces (View shipping rates and policies)

Average Customer Review:

4.2 out of 5 stars

11 customer reviews

Amazon Best Sellers Rank:

#929,179 in Books (See Top 100 in Books)

This was a great book for getting the nuts & bolts of Maya Angelou's life. I read Angelou's book (written by her), which covered her life up to the age of 18 or 20. This book filled in some of the events/facts that came later in her life.Cynthia Cooks/Author

Enjoyed the easy read. I only knew of Maya after her death. I have made it my business to learn about her life. I am very impressed with how she grew up and what obstacles she faced and beat. I recommend this book to everyone.

None

great product and service

Tells me a lot about a great woman, makes me want to read all her other books. What a special woman Maya is.

She was an amazing woman!! Great book

This is a well written book providing a concise, compelling and swift read. It beautifully paints a picture of an amazing woman's intense life of erratic periods from her lows to highest achievements and honors. I enjoyed the possibility to read an overview of Angelou's life. This book provides the reader with a clearer option of choice whether to venture into Angelou's numerous books of her autobiography.

The book was basically a mediocre summary of her autobiographies with a little additional information. Probably very good for grade school kids. My daughter would have read this in 1st grade.

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Maya Angelou: A Biography of an Award-Winning Poet and Civil Rights Activist (African-American Icons), by Donna Brown Agins PDF

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Download Ebook Lancelot-Grail: 1. The History of the Holy Grail: The Old French Arthurian Vulgate and Post-Vulgate in Translation (Lancelot-grail: the Old French Arthurian Vulgate and Post-vulgate in Translation)

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About the Author

Professor Norris J. Lacy is Edwin Erle Sparks Professor of French and Medieval Studies at Pennsylvania State University, USA.

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Product details

Series: Lancelot-grail: the Old French Arthurian Vulgate and Post-vulgate in Translation (Book 1)

Paperback: 348 pages

Publisher: D.S.Brewer (March 31, 2010)

Language: English

ISBN-10: 9781843842248

ISBN-13: 978-1843842248

ASIN: 1843842246

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6.1 x 0.7 x 9.2 inches

Shipping Weight: 1.2 pounds (View shipping rates and policies)

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This is in part a 13th story of the evangelism of Britain as written by an author who knew almost nothing about Britain or about the few traditions on this head which the Church thought it knew.The author's sources were in part the 'Joseph of Arimathea' written by the late 12th-century or early 13th century author named Robert de Boron and in part fragments of a supposed early history of the grail embedded in the 13th century romance 'The Quest of the Holy Grail'. A prose version Robert de Boron's work appears along with its sequel the 'Story of Merlin' appears as a prequel to the 'Prose Lancelot' in some medieval texts but there are problems in marking its continuity fit with the 'Prose Lancelot' and the 'Quest of the Holy Grail'.For one thing, Robert de Boron seems to have imagined that Arthur began to reign about a generation after Christ while the 'Prose Lancelot' and the 'Quest of the Holy Grail' place Arthur in the 5th century following the birth of Christ based on supposedly historical chronicles. It would be impossible (although Robert de Boron seems to indicate it) that Perceval was the son of Joseph of Arimathea's nephew Alain/Alan the Stout unless Alain's life was amazingly prolonged. Instead, the 'Quest of the Holy Grail' only mentions a certain Alain/Alan the Stout who is a distant ancestor of Lancelot.Where Robert de Boron makes out that Joseph of Arimathea's brother-in-law Bron is the Rich Fisher, that is apparently the Fisher King of the grail stories, the 'Quest of the Holy Grail' makes no mention of either Bron for himself or as the father of Alain the Stout.Accordingly the author of the 'History of the Holy Grail' creates a saint-life pastiche mostly based on the 'Quest of the Holy Grail' but includes modified versions of Robert de Boron's history. It is not mentioned, perhaps left out by accident, that Bron is the husband of Joseph of Arimathea's sister and that Alain the Stout is thus Joseph's nephew. Rather the story of how Bron miraculously caught a fish is applied to Alain the Stout who becomes instead of Bron the first keeper of the grail after the death of Josephus son of Joseph of Arimathea. Josephus was not even mentioned by Robert de Boron. Robert de Boron makes out that Alain is celibate which makes it difficult to see how he could be the father of Perceval. The author of the 'History' keeps Alain celibate and when he dies, the grail passes to his brother King Joshua, unknown to Robert de Boron, who becomes the father of a line of kings known as the Fisher Kings who guard the grail. The author distinguishes Alain the Stout who was a grail keeper from the King Alain the Stout who is a descendant of Nascien and an ancestor of Lancelot.The author had other characters to account for. Robert de Boron introduced a follower of Joseph of Arimthea named Petrus who is supposed to, in the future, take a certain divine letter to the grandson of Bron in Britain. Instead, the author changes Petus to Pierre (Peter) and tells a romance about him which leads to him marrying the Daughter of the Queen of Orkney and so through a series of names becoming the ancestor of King Lot, the father of Gawain. Galahad, the son of Joseph of Arimathea is mentioned in the 'Prose Lancelot' and seems to be intended to be an ancestor of Lancelot, although this is never clearly said in the 'Prose Lancelot'. The author instead makes this Galahad to be the ancestor of Kings of Wales from whom descends King Urien the father of the Arthurian knight Yvain, Yvain being arguably Arthur's best knight after Lancelot and his kin and after Gawain son of Lot and Gawain's brother Gaheriet.The author's story is the tale of how Joseph of Arimathea obtained the wonder-working dish from which Jesus had eaten at the last supper, for French 'graal' means 'dish' or 'platter', not 'chalice'. The author then relates how he converted King Evalach, the king of a Middle-eastern country near Egypt, to Chistianity, and how Joseph's son Josephus was then appointed by God himself into the 'first bishop of Christendom', suggesting strongly a line of bishops outside of the later Roman church and more prestigious. Then Nascien (originally named Seraphe), the brother-in-law of Evalach is introduced as the greatest champion of his age and the one who is to become ancestor of Lancelot.The author's main purpose is make a tale which will agree with that of the 'Quest of the Holy Grail', will agree with some hints in the 'Prose Lancelot' and will agree with much of Robert de Boron's 'Joseph of Arimathea'.There are hints of pagan Celtic mythology in this story. Bron may be in origin identical to the god Brân who has become a humanized pre-Christian king in the second branch of the Welsh 'Mabinogion'. Evalach may be the Welsh ancestor figure Avallach, in Welsh tradition supposedly the son of a certain Beli who had married Anna, here the cousin of the Virgin Mary. Beli also seems to have been originally a god and 'Avallach' is used in Welsh translations of French and Latin Arthurian texts for 'Avalon', the mysterious island to which the wounded Arthur was taken after his last battle. Avallach appears in person as the ancestor of the British kings of the North of Britain and the father of the goddess Modron who was originally identical or later confused with Morgain the Fay.The Evalach of this tale attempts to look too closely into the grail and so earns the wrath of God. He is blinded and wounded and will lie in torment in a monastery until the promised knight who will achieve the grail will come to him and he will die in his arms. This the author took from 'The Quest of the Holy Grail'. But he adds that Evalach was in origin a commoner, originally a simple cobbler of Meaux, one of the many extra bits of information he adds of unknown source.The world of which the author writes is one in which garish and extravagant miracles abound and so there is no real difficulty in proving by these miracles that Christianity is the true religion. Josephus takes off his tunic, miraculously expands it in size, and he and his company ride it over the waves from the Middle-east to Britain where they settle in Northumberland, in an otherwise unknown city of Galafort, supposedly not far from Oxford in the fantastic geography of this saintly romance. There is no mention whatsoever of Glastonbury. (Similarly, surviving traditions of Glastonbury do not mention the grail, but claim that Joseph of Arimathea who founded a church at Glastonbury came with two cruets containing the blood of Christ.)The author only once messes up badly, he has Pellehan, the grail king of the 'Quest of the Holy Grail', wounded between the thighs in a unexplained 'battle of Rome' instead of having Pellehan wounded by a miraculous lance after he has attempted to draw the sword in the ship of Solomon as told in the 'Quest'. This is certainly just an error but is a puzzling one.The author claims to have lived 717 years after the Passion of Christ (that is in the year 750 assuming the Passion is assigned to the year 33 as is normal in medieval texts) and to have lived in a wild place in Britain He tells how Jesus appeared to him on Good Friday eve and gave him a book which Jesus had written himself, which told of the author's kin. This book was supposedly written after the resurrection and tells of Joseph of Arimathea and the grail and of the lineages that spring from Joseph and from Nascien. Jesus tells the author to make a copy. The 'History of the Holy Grail' that we possess is perhaps supposed to be a translation of that copy from Latin to French. Believe that if you wish.In 1547 the Roman Catholic Church condemned Grail lore as a heresy.

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Print Length: 336 pages

Simultaneous Device Usage: Up to 5 simultaneous devices, per publisher limits

Publisher: Blink (September 10, 2019)

Publication Date: September 10, 2019

Sold by: HarperCollins Publishing

Language: English

ASIN: B07KDZ7CG4

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