Body by Science: Once Weekly Strength Training Protocol

You Were Built to Carry Heavy Things

Your ancestors didn't have gyms. They had survival.

After the kill—30 to 90 seconds of maximum effort sprint—came the work: butchering the animal, loading meat onto shoulders and backs, carrying it miles back to camp.

Heavy. Functional. Purposeful.

This built strength through time under tension. Sustained load. Muscle working against resistance until exhaustion, then recovery for days before the next hunt.

Modern strength training tries to replicate this with progressive overload, but most people overcomplicate it. They train too frequently, use too much volume, and never fully recover.

Body by Science—developed by Dr. Doug McGuff—strips strength training down to its essential stimulus: maximum intensity, minimum frequency, complete recovery.

Once a week. Five exercises. Twenty minutes total. That's it.

This isn't minimalism for its own sake. This is how you trigger growth hormone release, build muscle mass, improve insulin sensitivity, and support cardiovascular health without overtraining.

Why Strength Training Matters (Beyond Building Muscle)

Strength training isn't just about aesthetics or athletic performance. It's a metabolic and hormonal intervention that affects every system in your body.

Insulin Sensitivity (Blood Sugar Regulation)

Muscle tissue is the primary site for glucose disposal. When you build muscle mass and train it intensely, you improve insulin receptor sensitivity.

This means better blood sugar regulation, reduced insulin resistance, and lower risk of Type II diabetes and metabolic syndrome.

Strength training is one of the most effective interventions for reversing insulin resistance—often more effective than cardio.

Growth Hormone Release (Tissue Repair & Fat Oxidation)

High-intensity strength training—particularly training to muscular failure—triggers massive growth hormone release.

Growth hormone promotes:

• Protein synthesis (muscle building and tissue repair)
• Lipolysis (fat breakdown and oxidation)
• Bone density maintenance
• Connective tissue integrity
• Immune function

Growth hormone declines with age. Strength training is one of the few interventions that can maintain or even increase GH production naturally.

Mitochondrial Adaptation (Energy Production)

Muscle cells are packed with mitochondria—your cellular power plants.

Intense strength training stimulates mitochondrial biogenesis (building new mitochondria), improving your capacity to generate ATP (cellular energy).

More mitochondria = more energy production = better metabolic health = improved cardiovascular function.

Metabolic Reserve (Muscle as Insurance)

Muscle mass is metabolic reserve. It's your body's storage system for amino acids, glucose, and metabolic flexibility.

During illness, injury, or metabolic stress, your body draws on muscle tissue to support immune function and healing.

More muscle = greater resilience to stress, illness, and aging.

Bone Density (Stress Resilience)

Bone responds to mechanical load. Heavy resistance training creates the stress signal that triggers bone remodeling and increased density.

This is particularly important as you age. Osteoporosis and fracture risk are reduced significantly by maintaining strength training throughout life.

Cardiovascular Health (Yes, Strength Training)

Strength training improves cardiovascular function through:

• Enhanced insulin sensitivity (reduces arterial damage)
• Improved lipid profiles (lower triglycerides, higher HDL)
• Reduced systemic inflammation
• Better blood pressure regulation
• Increased nitric oxide production (vascular dilation)

You don't need chronic cardio for heart health. Aerobic base training plus strength training covers cardiovascular needs without the inflammatory damage of excessive endurance work.

The Body by Science Protocol

Doug McGuff's protocol is simple: Super slow strength training, once per week, to complete muscular failure.

The Big 5 Exercises

Five compound movements that work the entire body:

1. Leg Press (quadriceps, glutes, hamstrings)
2. Chest Press (pectorals, anterior deltoids, triceps)
3. Pulldown (latissimus dorsi, biceps, posterior deltoids)
4. Overhead Press (deltoids, triceps, upper trapezius)
5. Seated Row (mid-back, biceps, posterior deltoids)

That's it. No isolation work. No curls or leg extensions. Five exercises covering every major muscle group.

Super Slow Tempo

Each repetition takes approximately 20 seconds:

• 10 seconds concentric (lifting/pushing phase)
• 10 seconds eccentric (lowering/returning phase)
• No pause at top or bottom (constant tension)

The goal: 90-120 seconds of continuous time under tension per exercise.

This typically results in 4-6 repetitions per set before reaching complete muscular failure (the point where you physically cannot move the weight another inch despite maximum effort).

Training to Failure

This isn't "I feel tired." This is true muscular failure—when the muscle cannot produce enough force to continue movement despite your best effort.

This is the growth stimulus. This is what triggers the adaptive response: growth hormone release, muscle fiber recruitment, metabolic stress.

You're creating an intensity of effort that signals your body: "This level of demand might happen again. Better adapt."

Frequency: Once Per Week

One workout. Seven days recovery. Repeat.

Why so infrequent?

Because you're training to complete failure with maximum intensity. This creates significant metabolic stress and microtrauma. Recovery and adaptation take time.

Training again before full recovery means you're training in a depleted state, which blunts the growth response and increases injury risk.

Once weekly provides maximum stimulus with complete recovery.

Session Duration: 15-20 Minutes

Total workout time including transitions between exercises: 15-20 minutes.

Each exercise takes 90-120 seconds. Five exercises = 7.5-10 minutes of actual work. Add 30-60 seconds transition time between exercises.

Brief. Intense. Efficient.

The Science: Why This Works

Time Under Tension (TUT)

Muscle growth and strength adaptation respond to time under tension—how long the muscle is working against resistance.

Super slow training maximizes TUT per repetition. 90-120 seconds per set is the sweet spot for triggering:

• Muscle fiber recruitment (motor unit activation)
• Metabolic stress (lactate accumulation, hydrogen ion buildup)
• Mechanical tension (load on muscle fibers)

These three factors drive the hypertrophic (muscle-building) response.

Growth Hormone Release

Training to muscular failure—particularly with high time under tension—creates metabolic byproducts (lactate, hydrogen ions) that trigger growth hormone secretion from the pituitary gland.

GH peaks 15-30 minutes post-workout and remains elevated for hours.

This hormonal cascade supports:

• Protein synthesis (muscle repair and growth)
• Fat oxidation (metabolic shift toward fat burning)
• Tissue regeneration (connective tissue, bone, skin)

Minimal CNS Fatigue

Traditional heavy lifting (3-6 reps at 80-90% 1RM) creates significant central nervous system fatigue.

Super slow training uses lighter loads (40-60% 1RM) but achieves muscular failure through time under tension rather than absolute load.

Result: Muscle gets the growth stimulus without taxing the nervous system, allowing for faster recovery and reduced injury risk.

Joint Safety

Slow, controlled movement eliminates momentum and ballistic forces that stress joints.

This makes super slow training safer for people with:

• Previous injuries
• Joint issues (arthritis, previous surgeries)
• Older adults (reduced connective tissue resilience)
• Anyone concerned about injury risk

How to Implement Body by Science

Equipment Needed

Ideally: Access to machines (leg press, chest press, lat pulldown, overhead press, seated row)

Machines are preferred for super slow training because:

• Constant resistance throughout range of motion
• Safer when training to failure (no risk of dropping weight)
• Easier to maintain strict form under fatigue

If you don't have machine access, you can adapt with:

• Dumbbells or barbells (requires spotter for safety when approaching failure)
• Resistance bands (less ideal but workable)
• Bodyweight (push-ups, pull-ups, squats—harder to achieve true failure)

Starting Protocol

Week 1-2: Learning Phase

• Use lighter weight (30-40% of what you think you can lift)
• Focus on tempo: 10 seconds up, 10 seconds down
• Don't train to failure yet (stop at 60-90 seconds)
• Goal: Learn the movement pattern and tempo

Week 3-4: Building Intensity

• Increase weight gradually
• Aim for 90-120 seconds time under tension
• Approach failure (stop 1-2 reps short)
• Goal: Build confidence and find appropriate loads

Week 5+: Full Protocol

• Train to complete muscular failure on each exercise
• 90-120 seconds TUT per set
• Once per week, full recovery between sessions
• Goal: Maximum intensity, complete adaptation

Progression

When you can complete 120 seconds (upper end of TUT range) before reaching failure, increase the weight by 5-10%.

This will drop you back to 90-100 seconds TUT. Build back up to 120 seconds. Repeat.

Progress is measured by time under tension at a given weight, not by how much weight you're lifting.

Recovery & Nutrition

Once-weekly training requires you to support recovery the other six days:

Sleep: 7-9 hours in dark room, consistent schedule

Protein: 0.8-1g per pound bodyweight daily (supports muscle repair)

Carbohydrates: Adequate to replenish glycogen (particularly post-workout)

Hydration: Minimum 2/3 body weight in ounces daily

Stress management: Chronic stress blocks recovery through cortisol elevation

For comprehensive nutrition strategies that support training and recovery, visit the Fuel Your Body pillar page.

Who Body by Science Works For

Perfect For:

• Busy professionals: 20 minutes once weekly is sustainable
• People with joint issues: Slow tempo reduces joint stress
• Older adults: Builds strength without injury risk
• Beginners: Simple protocol, easy to learn
• Those who hate traditional lifting: Different approach, no gym culture required
• People recovering from injuries: Controlled movement, safer loading

May Not Work For:

• Competitive athletes: Sport-specific training requires higher frequency
• People who enjoy frequent training: Once weekly feels insufficient
• Those seeking rapid muscle gain: Slower progress than higher frequency programs
• Powerlifters/strength athletes: Doesn't develop maximal strength (1RM)

Beyond Body by Science: Other Strength Approaches

Body by Science is one approach. It's not the only approach.

Strength training benefits come from multiple methodologies:

Heavy Lifting (3-6 Reps, 80-90% 1RM)

Develops maximal strength through neural adaptation. Increases testosterone and growth hormone. Builds bone density more aggressively than lighter loads.

Requires more recovery time and carries higher injury risk, but provides unique benefits that super slow training doesn't.

Moderate Weight (8-12 Reps, 60-70% 1RM)

Traditional hypertrophy training. More volume, moderate intensity. Effective for muscle building with manageable fatigue.

Light & Fast (15-20 Reps, Explosive Movement)

Power development. Trains fast-twitch fibers and explosive capacity. Athletic performance focus.

The Principle: The Best Exercise Is the One You'll Actually Do

Body by Science works if you do it consistently.

Heavy lifting works if you do it consistently.

Bodyweight training works if you do it consistently.

Choose the approach that fits your life, preferences, and goals. Then commit to it.

Combining Strength with Cardio

Strength training complements—doesn't replace—cardiovascular work.

The Complete Picture:

• Aerobic base: Low-intensity cardio 4-6 days/week (the 80%)
• High-intensity intervals: HIIT 1-2x/week (the 20%)
• Strength training: Once weekly (Body by Science) or 2-3x/week (traditional protocols)
• Recovery: Mobility work, sleep, stress management

This creates the complete ancestral movement framework: walking (tracking), sprinting (the kill), lifting (carrying the meat), and rest (tribal recovery).

For the complete exercise framework and how all these pieces integrate, see this comprehensive guide.

Start Simple

Pick one day per week. Go to a gym with machines. Do the Big 5. Train to failure. Go home. Recover for seven days. Repeat.

That's it.

Twenty minutes once a week will:

• Build muscle mass (metabolic reserve, hormonal health)
• Improve insulin sensitivity (blood sugar regulation, metabolic health)
• Trigger growth hormone release (tissue repair, fat oxidation)
• Increase bone density (fracture prevention, long-term resilience)
• Support cardiovascular health (lipids, blood pressure, inflammation)
• Enhance mitochondrial function (energy production)

You don't need complex programming. You don't need daily training. You don't need hours in the gym.

You need maximum intensity with complete recovery.

Move heavy things. Recover completely. Repeat.

For comprehensive stress management and recovery strategies that support training adaptation, visit the Regulate Your System pillar page.

Ready to optimize your health and performance? Dr. JJ Gregor uses Applied Kinesiology and functional health approaches to help patients achieve their wellness goals at his Frisco, Texas practice. Schedule a consultation to discover how personalized exercise programming, nutrition strategies, and recovery protocols can support your overall health.