Beyond-Brawn-2nd-Edition

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BEYOND BRAWN The back-down set 13.124 e back-down set is done with a weight less than that of the last work set you did on an exercise. Strip off enough weight so you can do about twice as many reps as you normally do in that exercise. is is sometimes called a “pump set,” but if you use it, it should be for a lot more than a mere pump. e pump is a good indication of where an exercise stresses your musculature, but it is not necessarily an indicator of growth stimulation. 13.125 If you reduce an exercise’s poundage by about 30% and rep out to the maximum, not only will you get lots of pump but you will stimulate growth— unless this extra set causes you to overtrain. But if you reduce the weight by 60% and rep out to the maximum, you will get lots of pump but no growth stimulation. 13.126 Piling back-down sets on top of your regular work sets is likely to overtrain you. To counter this, do not do a back-down set in each exercise every workout. Alternatively you could substitute each back-down set for one of your regular work sets. 13.127 e principle of progressive poundages applies in back-down sets just like it does in regular work sets. 13.128 e back-down set may be a productive addition to your training. Once beyond the beginner stage, consider including a single back-down set to finish off an exercise. But you need to be very alert to the danger of overtraining, and take precautions to ensure you train within the limits of your recovery abilities. If in doubt, do not do back-down sets. B 52 If you rest too long between training a given exercise or body part you will stagnate or even get weaker, and lose muscular size. More rest is only good up to a certain point. But what that “certain point” is varies from person to person, exercise to exercise, and according to the volume and intensity of training used. Find the training frequency that is best for you and each exercise or body part. To do this, experiment sensibly with the guidelines given in this book. 280
HOW TO PERSONALIZE YOUR TRAINING PROGRAMS B 53 is book is devoted to helping you to further your progress to achieving your potential. It is not concerned with the achievements of others. What matters most to you (training wise, that is) is your physique, strength, health and fitness, not the exploits of others. e physique that concerns you the most is the one you see, use and think about the most—your own. is book is dedicated to YOU and YOUR physique. 281
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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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BEYOND BRAWN Leg press 10.64 ere ar
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BEYOND BRAWN 10.70 By taking the lo
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BEYOND BRAWN press machine, however
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BEYOND BRAWN 10.91 I rate the incli
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BEYOND BRAWN be seen, development o
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BEYOND BRAWN 10.112 For lanky train
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BEYOND BRAWN exercise can be very d
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BEYOND BRAWN 10.135 ick-handled dum
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BEYOND BRAWN 10.148 With dumbbells
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222 any people get themselves so c
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BEYOND BRAWN 11.5 Focus on getting
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BEYOND BRAWN perception of intense
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BEYOND BRAWN 11.26 Especially for l
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Page 270 and 271: BEYOND BRAWN and you will add 50 po
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Page 300 and 301: BEYOND BRAWN 15.5 Relish the hard w
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Page 326 and 327: BEYOND BRAWN ing soreness from inju
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Page 330 and 331: 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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