The Book · Vol. 01
70 seconds of tension.
Per muscle group.
The optimal training piece, distilled. One perfect set per movement, engineered to the second, applied across every muscle in your body.
Pages
248
Format
Digital · Print · Audio
Protocols
32
Templates
12
The Definitive Guide
70
Second
Body
By Blair
The Thesis
One number. Every muscle.
The book is built on a single, repeatable unit of work: 70 seconds of tension per muscle group. Apply it across the body and you have a complete training system.
0s
Per Muscle
0
Set / Move
0%
Recruitment
The Matrix
The 70-second protocol, mapped.
Every major muscle group gets the same treatment: one engineered set, dialed for tempo and resistance. The book contains the full programming for each.
Day 1 — Upper Body
70s
- ChestPress / Fly
- BackRow / Pulldown
- ShouldersPress / Lateral
- ArmsCurl / Extension
Finish
- • Core (Hold / Crunch)
- • Body Hang
- • Back Roll-Out
- • 10-min fast walk on treadmill (if health permits)
Day 2 — Lower Body
70s
- QuadsSquat / Press
- HamstringsRDL / Curl
- GlutesHip Thrust
Finish
- • Core (Hold / Crunch)
- • Body Hang
- • Back Roll-Out
- • 10-min fast walk on treadmill (if health permits)
Inside the Book
Eight chapters. One system.
The 70-Second Principle
Why time under tension beats volume — and the research that proves it.
The 25/25/25 Framework
Engineering each set into three precise blocks: tension, recruitment, peak stimulus.
Per-Muscle Programming
The exact 70-second protocol for chest, back, shoulders, legs, arms, and core.
Tempo & Cadence
Eccentric, isometric, concentric — the math of muscle fiber recruitment.
Two, Three, Four-Day Splits
Programmable templates for any schedule, from busy executives to athletes.
Recovery as Protocol
Sleep, nutrition, and the 48-hour window that makes the method work.
Progression & Plateaus
How to add load, refine cadence, and break through stagnation.
The Long Game
Building a peak physique that holds for decades, not weeks.
Digital Edition
Read on any device, any time. Available now via Shopify.
Programming Templates
Two, three, and four-day-week splits with movement-by-movement guidance.
Audio + Print
Coming soon to Audible and Amazon. Pre-order list opens shortly.
- The blueprint for the perfect 70-second muscle-building set
- A sustainable path to a peak physique, one set at a time
- The research and protocols Blair developed and refined in the gym
- Programming templates for two, three, and four-day weeks
- Recovery and nutrition fundamentals for high-intensity training