The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week

Foreword

Introduction

1. The Modern Epidemic

Muscling onto center stage

Chronic disease—the modern affliction

Conditions associated with sarcopenia

2. The Next Health Revolution

Three anomalies

Why fitness starts with muscle

The magic of myokines

Strength training as medicine

Deep fitness

3. The Principles of Strength Training

Principles 1 and 2: Lange and Milo of Croton

Arthur Jones

Principle 3: Momentary muscle failure

Principle 4: One set is enough

Principle 5: Slower is better

Principle 6: Strengthening happens after a workout

The West Point “Project Total Conditioning” study

Arthritis, biotensegrity, and HIT

4. Mindful Strength Training to Failure

Background: The merging of two practices

The MSTF workout

Can half an hour a week keep you healthy?

Blood vessels, chairs, and the body’s joy

5. Thriving on Failure

Hormesis: A positive shock

The most important form of fitness?

Eccentric strength gains

MSTF and osteoporosis

Why intensity is needed for muscle health

The adrenaline response

Growing younger

Strengthening mitochondria

Two more longevity regulators

MSTF and weight loss

Diet

Failing while you can

6. Embodied Mindfulness

The benefits of exercising mindfully

Coming home to the body

Stage one: Presence

Stage two: The body’s fluid experience

Stage three: The core

The core workout

The exploration

7. MSTF Exercises

Getting the most from MSTF

Machine-based routines

Body-weight / Resistance band routines

8. Four Personal Accounts

Andrei Yakovenko

Kira Newman

Allyson Woodrooffe

Philip Shepherd

Glossary

Notes

Our respective and shared gratitude

Resources

Index

About the Authors