Beyond-Brawn-2nd-Edition

BEYOND BRAWN
10.148 With dumbbells you can include the farmer’s walk to end a workout. Walk
until the ’bells fall out of your hands. Only do this on a surface that can
withstand the dumbbells being dropped on it—outside on a field, for example.
And keep your feet out of the way. Walk either for time or distance,
and work on increasing the time or distance. e field must have an even
surface—you must not stumble and/or injure your ankle!
10.149 is type of training is an optional extra only. You can get very big and strong
without ever lifting any odd-shaped objects. Do not let this type of training
distract you from the priority exercises. And do not injure yourself on
the “icing on the cake” extras. Always pay 100% attention to safety factors
and good form. Personally I would never do any heavy odd-object lifting or
carrying (but holding/supporting could be safe), and neither should many
others—because the risks far outweigh the benefits. But for some people,
when used carefully and prudently, the odd-object lifting or carrying can be
valuable.
10.150 Never forget about the real ultimate weight-training challenges such as
20-rep rest-pause squats. A period of intensive 20-rep squatting will quickly
get most other types of training into perspective. Not only that, but a 20-rep
squat program can build a lot more muscle and might than can most other
programs.
Aesthetics and exercise selection
10.151 Once you have built good overall development, aesthetics may play a large
role in the exercises or specific variations you employ. If you are a functionfirst
strength trainee, such as a powerlifter, aesthetics may be of little importance
but strength balance should be very important. If you are primarily a
bodybuilder, aesthetics may heavily influence your exercise selection.
10.152 As already noted in this chapter, training your neck, calves and grip is an
important part of overall aesthetics.
10.153 You may choose exercises for specific purposes, or you may avoid certain
exercises. If your pecs respond well to the supine bench press, and are large,
do not hammer away at the same movement and overdevelop your pecs.
Move to the incline variation instead, or perhaps the parallel bar dip. If you
get little or no lat development from dumbbell rows, find a core exercise that
does develop your lats. If you get little or no biceps development from lat
work, include direct work for your biceps.
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