Beyond-Brawn-2nd-Edition

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he instruction in this book is geared primarily for trainees who do not have optimal responsiveness to training, ideal recuperation capabilities, or perfect conditions for working out. But should you be fortunate to have conditions more suited to quicker gains, make the most of the situation while it lasts. Follow the training methods promoted here and you will gain in abundance—far more than you would on conventional programs. e more progressive workouts you put in, the faster you overall progress will be. But if you train too frequently you will not be able to produce many if any progressive workouts. 254
13. How to Personalize Your Training Programs 13.1 A single package of prescriptions does not exist that will deliver equally good results for everyone. Even “standard” hard-gainer-style routines with a proven track record for many people do not always fit the bill. Even sensible training programs built around the basic frameworks outlined in the previous chapter need to be personalized by each individual trainee. Individual variation 13.2 A training program consists of many components, including exercises, set and rep schemes, intensity level, training frequency, and cycling procedure. ere are many potentially productive ways to employ these variables. But as so many people discover the hard way, there are far more useless and even destructive applications. 13.3 It is impossible to give a list of training measures and assume that the package will work equally well for all users. Here are three of the reasons why: a. No two people can interpret and implement a set of measures identically. b. Identical brothers or sisters aside, no two people are identical physically and thus do not have the same “response package.” c. No two people endure the same out-of-the-gym stresses, which can greatly influence how well you respond to a set of training measures. 13.4 ere are many out-of-the-gym variables that can hugely affect response to training. Individuals vary in many ways including age, genetic ability to grow muscle, physical weak links, tolerance of exercise-induced discomfort, moti- 255
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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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BEYOND BRAWN 15. press (deltoids, t
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BEYOND BRAWN 17. pinch-grip lifting
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BEYOND BRAWN The squat the groove o
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BEYOND BRAWN to use a relatively wi
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Page 220 and 221: BEYOND BRAWN 10.135 ick-handled dum
Page 222 and 223: BEYOND BRAWN 10.148 With dumbbells
Page 224 and 225: 222 any people get themselves so c
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Page 268 and 269: BEYOND BRAWN 13.52 Do not lock your
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Page 300 and 301: BEYOND BRAWN 15.5 Relish the hard w
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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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