Beyond-Brawn-2nd-Edition

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BEYOND BRAWN therapy who is familiar with weight training, or at least sympathetic to it. e last thing you need is someone who throws his hands up in horror at the thought of you lifting big weights. Get acquainted with an expert professional before you get injured, so you are never in a quandary about where to go if you do get injured. 16.97 I have an unusual degree of congenital scoliosis (lateral curvature of the spine akin to the shape of an elongated letter “s”). I only found out about it after I injured my back in the summer of 1992. Had I found out about the scoliosis years ago, and been advised by a dark age orthopedic, osteopath, chiropractor or other therapist, I would have been urged to forget heavy lifting and may never have deadlifted 200 pounds for a single rep, let alone 400 for 20 rest-pause reps. 16.98 is scoliosis, together with my left leg being shorter than my right, influence my squatting and deadlifting form. ere is no way I can avoid some lateral movement as I ascend. e vertebrae on the outside arcs of the lateral curvatures of my spine are less stable than are the other vertebrae. An asymmetrical push in the bench press or overhead press exposes me to much greater risk of malpositioning a vertebra (on the upper arc) than if my spine was of a regular formation. But knowing these faults, I modify my training accordingly to reduce injury risk, e.g., I never overhead press without being seated with my back supported by a steeply inclined bench. 16.99 If I was not aware of my in-built structural flaws, I would now be a wreck of one injury after another. As it happened, I only learned through pain and injury. I should have studied my body years ago, and learned the training modifications needed to reduce my chances of injury. Learn from my mistakes. B 62 e misinterpretation of muscle soreness has produced exercise distortions that have become part of the folklore of bodybuilding, and which are at the root of much pain and injury. Some of the resulting exercises have been harmful for many people, e.g., hack machine and Smith machine squats, and many exercises with exaggerated grips, stances and ranges of motion. 322
How to find help TWENTY-THREE EXTRAS FOR MAXIMIZING… 16.100 In HARDGAINER issue #36 the late Dr. Keith Hartman provided help for people trying to find a sports-orientated chiropractor: In the USA, you want to look in the Yellow Pages, and behind the doctor’s names (that is where additional credentials are usually placed) may appear the initials CCSP, which stand for Certified Chiropractic Sports Physician. It denotes… the completion of 150 or more post-graduate hours in the diagnosis, chiropractic treatment and management of sports injuries… Additionally, in both the USA and internationally, you can ask the doctor over the telephone if he or she is a member of FICS, which stands for the Fédération Internationale de Chiropratique Sportive. is is the international body that holders of the CCSP credentials belong to… If you ask some questions of the staff person answering the phone, or the doctor him/herself, you should be able to determine if the doctor is orientated towards and knowledgeable in handling sports injuries. If the doctor is reluctant, or hesitates in the least when questioned about CCSP, I personally would be hesitant of seeing him. Another good source for sports-orientated chiropractors may be a local gym. e gym may know someone who is a CCSP, or a chiropractor who is good with sports injuries but does not have the CCSP credentials. 16.101 e professional you consult should know the basic weight-training movements, or be willing to learn from you, and ideally he should be a trainee himself. He should know the variations of form that need to be considered to fit an individual’s structural uniqueness, and especially know the variations that should never be used. 16.102 Seek a sports-minded expert in biomechanics, injuries and manipulative therapy. You may need more than one person to cover these areas. But as with all professionals, standards vary. You may have to hunt around to find the quality of help you need. Make the effort, though, and you can add life to your training years, and years to your training life. 20. Responding to muscle soreness 16.103 Muscle soreness is a fact of life for everyone who lifts weights. It is one of the rewards from a hard workout, proving that you delivered the goods. Good soreness comes from intensive effort in exercises done in safe form, is purely muscular, and goes away after a few days. is is different from longer last- 323
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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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BEYOND BRAWN 11.35 is does not, how
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ad all hard-gaining trainees follow
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BEYOND BRAWN Six Frameworks for Pro
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BEYOND BRAWN 12.13 A single full-bo
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BEYOND BRAWN major thigh, glute and
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BEYOND BRAWN Dangers Monday (of wee
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BEYOND BRAWN b. Shrugs 12.31 As exp
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BEYOND BRAWN b. Pulldown or pullup
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BEYOND BRAWN ger, and then stronger
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BEYOND BRAWN single- or double-paus
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BEYOND BRAWN 12.61 Put this recover
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BEYOND BRAWN 12.70 Frameworks 1-4 a
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he instruction in this book is gear
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BEYOND BRAWN vation and training ze
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BEYOND BRAWN if any progressive wor
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BEYOND BRAWN not want to train less
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BEYOND BRAWN 13.34 Especially if yo
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BEYOND BRAWN Rep selection 13.42 Pr
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BEYOND BRAWN 13.52 Do not lock your
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BEYOND BRAWN and you will add 50 po
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BEYOND BRAWN tive tissue, but their
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Page 332 and 333: BEYOND BRAWN B 64 Examples of how t
Page 334 and 335: BEYOND BRAWN Summary of how to ensu
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Page 338 and 339: y audience was appalled, my wife wa
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Page 342 and 343: BEYOND BRAWN deadlifting 500 pounds
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Page 356 and 357: efore I got injured in 1992 I had l
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Page 362 and 363: BEYOND BRAWN The magic of trigger p
Page 364 and 365: BEYOND BRAWN 18.35 is was a terrifi
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Page 370 and 371: BEYOND BRAWN 18.67 Another training
Page 372 and 373: 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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