Beyond-Brawn-2nd-Edition

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BEYOND BRAWN ger, and then stronger still in the squat, deadlift, bench press, overhead press and a row, with the addition of no more than a few single-joint exercises, there would be tons more muscle in the world within a few months. And all without any specialization programs, leg extensions, lateral raises, pec-deck work, cable cross-overs, etc. 12.49 Here are three of the benefits of a specialization program for those qualified to use it: a. Enables you to bring up a lagging body part or exercise. b. Introduces variety and heightens training enjoyment and satisfaction due to different challenges and targets. c. Exploits an existing strength and enables you to make it outstanding. is breaks the concept of a balanced physique, but if you have a natural strength, whether it is a body part and/or a particular exercise, and want to see how far you can take it, you need to specialize on it and make it into an even greater strength. is greater strength should, however, have some beneficial carry-over effect to the rest of your physique. 12.50 While balanced development has its merits, exploiting a natural advantage to make it into something exceptional may satisfy you more. Consider the stellar example of Bob Peoples, who, in 1949, deadlifted in competition (with an overhand hook grip) a gigantic 725.75 pounds at a bodyweight of just 189 pounds. Had Peoples kept his deadlift and back development in proportion with his other exercises and body parts, he would never have become a colossus of Iron Game history. 12.51 e basic hard-gainer specialization formula, following the development of the necessary foundation, is less work for the rest of the body than usual, and not pushing yourself to your limit in those exercises—keep yourself a little below your absolute best there. When the specialization area is the grip, calves or neck, intensity in other areas does not have to be kept in check, but I believe that it does when you specialize on other areas. 12.52 Successful hard-gainer training is about riveting attention on abbreviated routines, the best exercises, and progressive poundages. Specialization focuses this basic approach onto a small area of the body, or a single exercise. It is not about adding lots of additional work (especially a lot of detail exercises) to an already extensive and excessive training program, as it is in the conventional approach to specialization. 246
HOW TO DESIGN YOUR OWN TRAINING PROGRAMS 12.53 Here is an example of a body part specialization program, for the upper arms: Monday General warmup a. Seated barbell curl (in effect a partial curl) b. Shoulder-width bench press c. Seated supinating dumbbell curl (one arm at a time) d. Parallel bar dip Cool down Thursday General warmup a. Squat b. Stiff-legged deadlift c. Calf work d. Ab work Cool down 12.54 Here is an example of a single-exercise (deadlift) specialization program: Monday General warmup a. Trap Bar deadlift: warmups plus 1 × 6–8 b. Trap Bar deadlift: 3 singles c. Partial deadlift from knee-cap height, in a rack: 2 × 10 Cool down Thursday General warmup a. Leg press b. Parallel bar dip c. Curl d. Calf work e. Ab work Cool down 12.55 For the specialization body part or exercise you need to select one or more specific formats from those explained in Chapter 9, i.e., different training intensities, and cumulative-fatigue work. You also need to select rep and set performance styles from those explained in Chapter 11, i.e., rep cadence, 247
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“is is the book I wish I could ha
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Here’s what others are saying abo
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Copyright © 1998 by Stuart McRober
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I Warning—Safety Every effort was
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BEYOND BRAWN Introduction ank you f
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BEYOND BRAWN How this book will hel
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BEYOND BRAWN modified accordingly,
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BEYOND BRAWN step-by-step instructi
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VI Note on the Trap Bar and shrug b
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Chinese proverb says that a journey
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eak away from training methods that
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BEYOND BRAWN training, food and ade
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BEYOND BRAWN 1.19 ose who play down
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BEYOND BRAWN advice in this book yo
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BEYOND BRAWN positive in all appare
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BEYOND BRAWN In praise of bodybuild
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BEYOND BRAWN focus on basic exercis
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BEYOND BRAWN 1.73 Had this obsessiv
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BEYOND BRAWN Concentric and eccentr
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BEYOND BRAWN 1.91 An important dist
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BEYOND BRAWN cific exercises, or va
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BEYOND BRAWN 1.117 Intensity can be
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BEYOND BRAWN Some of the musculatur
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46 ne of the biggest and most disa
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BEYOND BRAWN possible alternatives
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BEYOND BRAWN ere may even be crimin
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BEYOND BRAWN 2.24 See abbreviated t
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BEYOND BRAWN 2.36 Few people train
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BEYOND BRAWN 2.47 Add small poundag
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BEYOND BRAWN 2.58 While what you re
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BEYOND BRAWN training world, the pi
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y life should have been geared arou
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BEYOND BRAWN Trap Bar properly perf
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BEYOND BRAWN the next 6-12 months m
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BEYOND BRAWN Sets and reps 3.22 Wit
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BEYOND BRAWN 3.32 I would have trai
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BEYOND BRAWN Putting it all togethe
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aw motivation from elite-level acco
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BEYOND BRAWN 4.6 Suppose you can be
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BEYOND BRAWN influenced by the role
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BEYOND BRAWN assuming you still wan
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BEYOND BRAWN You do not have to be
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BEYOND BRAWN roid days. Take a look
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BEYOND BRAWN gear used in powerlift
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BEYOND BRAWN pounds but only 10% bo
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BEYOND BRAWN consistently, and cons
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BEYOND BRAWN One man’s meat 4.91
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BEYOND BRAWN 4.103 If you are not a
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BEYOND BRAWN body exercises, an inc
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o realize your potential, you need
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BEYOND BRAWN to get to where you co
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BEYOND BRAWN 5.16 Keep an album of
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BEYOND BRAWN 5.27 Break each five-y
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BEYOND BRAWN 5.39 Treat each self-i
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BEYOND BRAWN out records on each pa
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BEYOND BRAWN 5.63 Armed with the wi
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BEYOND BRAWN b. No defensiveness to
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BEYOND BRAWN are unlikely to be exa
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t its basic minimum a good home gym
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BEYOND BRAWN applying yourself to y
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BEYOND BRAWN is especially so if yo
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BEYOND BRAWN h. Ignore anything and
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BEYOND BRAWN A bare minimum 6.32 Yo
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BEYOND BRAWN 6.42 A power rack is p
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BEYOND BRAWN Tru-Squat can be much
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BEYOND BRAWN Home gym location 6.66
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BEYOND BRAWN a sizeable chunk of yo
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BEYOND BRAWN will therefore find mo
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lease pause for a couple of minutes
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o matter what your individuality, t
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BEYOND BRAWN frustration, regressio
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BEYOND BRAWN low-intensity phase co
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BEYOND BRAWN 7.27 e secondary exerc
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BEYOND BRAWN 7.35 Some people prefe
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BEYOND BRAWN before you leave. Do n
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BEYOND BRAWN 7.56 Little discs are
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BEYOND BRAWN pounds a week in a big
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BEYOND BRAWN thus helping you to ga
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BEYOND BRAWN 7.95 Do less training,
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BEYOND BRAWN 7.108 An extension of
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BEYOND BRAWN method. Here you perfo
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BEYOND BRAWN 7.124 is approach ties
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BEYOND BRAWN yourself to them and o
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his book can guide you to get much
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BEYOND BRAWN Rate of gain d. To hav
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illions of gym members have got bur
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BEYOND BRAWN yourself hard in the g
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BEYOND BRAWN to perform full chins
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BEYOND BRAWN 9.23 At the end of eac
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BEYOND BRAWN 9.32 While for most pe
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BEYOND BRAWN brutally hard training
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BEYOND BRAWN I am writing here stri
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BEYOND BRAWN accumulation of fatigu
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BEYOND BRAWN 9.76 Whenever you get
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ithout good exercise technique, eve
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BEYOND BRAWN learning about good ex
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BEYOND BRAWN The macho fraternity 1
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BEYOND BRAWN Dr. Keith Hartman, Dic
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Page 268 and 269: BEYOND BRAWN 13.52 Do not lock your
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he harder you train, the less of it
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BEYOND BRAWN 15.5 Relish the hard w
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BEYOND BRAWN ere are micronutrients
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BEYOND BRAWN a little more, have so
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his chapter provides important prac
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BEYOND BRAWN ing may suffer. If you
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BEYOND BRAWN 16.16 After this gener
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BEYOND BRAWN 16.26 How much warming
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BEYOND BRAWN sibility of disturbanc
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BEYOND BRAWN 16.50 During demanding
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BEYOND BRAWN 16.63 If you have cali
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BEYOND BRAWN training. Your gains i
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BEYOND BRAWN ropractor I could empl
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BEYOND BRAWN therapy who is familia
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BEYOND BRAWN ing soreness from inju
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BEYOND BRAWN weeks to get back on c
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BEYOND BRAWN d. Use of the method d
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BEYOND BRAWN B 64 Examples of how t
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BEYOND BRAWN Summary of how to ensu
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334 t does not matter how much you
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y audience was appalled, my wife wa
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BEYOND BRAWN not get to your goal.
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BEYOND BRAWN deadlifting 500 pounds
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BEYOND BRAWN an injury. For continu
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BEYOND BRAWN back into it over an e
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BEYOND BRAWN 17.44 Shortly after th
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BEYOND BRAWN drop” training. I wa
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BEYOND BRAWN I either should not ha
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BEYOND BRAWN B 67 Note on the Trap
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efore I got injured in 1992 I had l
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BEYOND BRAWN some studying of your
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BEYOND BRAWN and the aching and tin
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BEYOND BRAWN The magic of trigger p
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BEYOND BRAWN 18.35 is was a terrifi
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BEYOND BRAWN April 1994 rectly trea
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BEYOND BRAWN did not start to go aw
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BEYOND BRAWN 18.67 Another training
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BEYOND BRAWN e Tru-Squat demonstrat
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BEYOND BRAWN ports because they are
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BEYOND BRAWN Caution! 18.86 If any
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BEYOND BRAWN enable me to do revers
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BEYOND BRAWN so mild that they go u
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BEYOND BRAWN this way you can conti
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BEYOND BRAWN 18.126 I am not guaran
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BEYOND BRAWN 18.137 While it is bes
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BEYOND BRAWN e. Stay clear of risky
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BEYOND BRAWN 2. For a list of other
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egardless of how old or out of cond
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BEYOND BRAWN 19.5 Older trainees, w
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BEYOND BRAWN 19.17 An older body ca
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BEYOND BRAWN 19.28 While attention
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BEYOND BRAWN 19.42 Explosive liftin
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ou can train full-bore on squats, d
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BEYOND BRAWN diet but training and
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BEYOND BRAWN 20.14 e best way to de
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BEYOND BRAWN 20.23 When increasing
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BEYOND BRAWN 20.35 But a desirable
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BEYOND BRAWN 20.43 When increasing
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BEYOND BRAWN the grams of carbs, fa
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BEYOND BRAWN Water 20.63 Adequate w
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BEYOND BRAWN to handle even a coupl
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BEYOND BRAWN time, or the night bef
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BEYOND BRAWN 20.90 I thought it was
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BEYOND BRAWN 20.100 Much of the res
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BEYOND BRAWN 20.110 Avoid eating on
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BEYOND BRAWN d. Production of muscl
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BEYOND BRAWN Non-nutritional supple
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BEYOND BRAWN Fat loss 20.139 Many p
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BEYOND BRAWN woman. Any less bodyfa
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BEYOND BRAWN Program for bodyfat lo
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BEYOND BRAWN 20.172 Do not make you
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BEYOND BRAWN tions. No matter how i
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BEYOND BRAWN 20.188 For detailed co
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442 o far in this book, the maxim
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BEYOND BRAWN other trainees and tra
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BEYOND BRAWN Wednesday a. Dip b. Ch
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BEYOND BRAWN ated with such strengt
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BEYOND BRAWN On the other hand, you
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BEYOND BRAWN Enriching your trainin
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BEYOND BRAWN constant, but add two
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BEYOND BRAWN isfied with your size
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have said this before, but it warra
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BEYOND BRAWN Health tests 22.6 Regu
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BEYOND BRAWN own imperfection, we m
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aving control, as each of us does,
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BEYOND BRAWN 23.5 Once you have a w
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BEYOND BRAWN Individual experimenta
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BEYOND BRAWN and be patient as you
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BEYOND BRAWN 23.49 e more time you
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BEYOND BRAWN mation counts for noth
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BEYOND BRAWN Postscript: Did you de
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BEYOND BRAWN ACTION, NOT WORDS! Put
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BEYOND BRAWN 1984. en I left due to
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482
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BEYOND BRAWN values, 19.23 warmups
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BEYOND BRAWN defined, 20.11 require
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BEYOND BRAWN caloric requirements,
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BEYOND BRAWN Fats, dietary, 20.47-5
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BEYOND BRAWN advantages, 6.26; 6.77
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BEYOND BRAWN and injury, 16.108 int
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BEYOND BRAWN breathing, 12.26; 12.2
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BEYOND BRAWN Strength factors in, 4
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BEYOND BRAWN vs. squat, 10.57; 10.6
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In a nutshell e essence of this boo
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