Beyond-Brawn-2nd-Edition

HOW TO PERSONALIZE YOUR TRAINING PROGRAMS
13.76 When establishing your current maximum single for an exercise, in order to
calculate your singles progression scheme, you do not have to actually lift a
maximum weight and risk injuring yourself. Use the conversion charts given
in Chapter 4. en no matter what rep count you normally use you can
compute the equivalent single-rep maximum.
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Once you have designed a good program along the lines promoted
by this book, and have fine-tuned it according to the guidelines
of this chapter, stop looking for another way to train. Instead, get
set for a long training period steadily accumulating gains. Rather
than look for a better way to train, look for ways to recover better
between workouts, and to focus better during your workouts so
that you can train harder and with better form. ese two strategies
will improve your gains, for sure. But looking for another way
to train, when you have already found a good one, is almost certainly
not going to improve your gains.
Exercise selection
13.77 Choose exercises you can safely perform over the long term. With experience
you will find the exercises that best suit your body structure and personal
preferences. Once you have found your preferred major core exercises,
then you can stick with them over the long term. It is a fallacy that you must
regularly change your exercises in order to keep progressing. Changing your
exercises around excessively is even counterproductive because it stops you
from applying yourself to a given group of exercises for long enough to really
milk them dry.
13.78 One person’s selection of a safe, enjoyable and productive core group of
exercises may be very different from another’s. is is why many exercises
and variations are described in THE INSIDER’S TELL-ALL HANDBOOK ON
WEIGHT-TRAINING TECHNIQUE.
13.79 In my youth, the squat and bench press were core exercises that I did with
almost religious consistency, and later on the barbell deadlift became a core
exercise. But due to abusive exercise technique, and downright foolishness, I
damaged my back and knees. I was not using good exercise technique, and I
paid a heavy price. As a result I now cannot safely perform the barbell squat
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