Beyond-Brawn-2nd-Edition

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BEYOND BRAWN B 67 Note on the Trap Bar and shrug bar Where the Trap Bar® is referred to in this book, you may also read “shrug bar.” e shrug bar came on the market after BEYOND BRAWN was first published. e two bars are produced by different manufacturers. Both are excellent training tools. e shrug bar provides more knee room because it has a hexagonal shape as against the rhombus shape of the Trap Bar. Please see page 481 for how to find more information on the shrug bar. You may, however, require a custom-made bar with gripping sites placed wider apart than the norm. B 68 Never bemoan the discipline that must accompany serious training. Never bemoan the discipline that must be applied to your diet and other components of recovery. To have the opportunity to apply all of this discipline is a great blessing—appreciate it and make the absolute most of it because it will not last forever. 352
A REAL-LIFE TRAINING CYCLE FOR YOU TO LEARN FROM B 69 More on rep speed Several factors are involved in keeping training safe. Avoiding highrisk exercises, using excellent form (i.e., bar pathways), and having balanced musculature are all big factors. Highly skilled Olympic weightlifters are proof that it is possible to train explosively without getting injured. But I prefer to build a significant margin for error into training, hence why I do not promote explosive training or exercises that can only be done explosively. But I am not anti Olympic lifting. I am for Olympic lifting, but the proviso is that expert hands-on coaching is available, and the trainee concerned is suited to that type of lifting. Different exercises have different “stroke” lengths. Some can be performed in smooth control a tad faster that three seconds for the positive phase. But three or more seconds for the negative is still a good rule of thumb, other than in very short-stroke exercises. Let rep smoothness be your guide, rather than rep speed per se. Over the decades, with few exceptions, the safety aspect of weight training has been played down or almost ignored by the training world. Form has been given short shrift. Rep cadence and control have been given short shrift too. And “cheating” has even been encouraged by many people, in certain circumstances. It is no wonder that weight training has caused so many injuries, and produced so much dissatisfaction and disappointment. I am not going to be a party to this outrage, hence why I am so insistent on safety concerns and the prevention of injury. Some men with more training and coaching experience than I— Dick Conner, Ellington Darden and Arthur Jones—also promote non-explosive training, and have seen terrific results from it. It is not the only way to train, but I believe it is potentially the safest way for most people, and one that can be super productive, especially for hard gainers and anyone who trains alone without a truly competent and alert coach to supervise every rep. 353
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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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BEYOND BRAWN and conventional deadl
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BEYOND BRAWN cuff muscles are still
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BEYOND BRAWN 13.100 Some people onl
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BEYOND BRAWN from one to another qu
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BEYOND BRAWN The back-down set 13.1
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oo many sets, exercises and workout
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BEYOND BRAWN 14.6 Growing bigger an
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BEYOND BRAWN 14.11 Be totally hones
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BEYOND BRAWN c. Gross overtraining
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BEYOND BRAWN just a few sets of cur
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BEYOND BRAWN What if you train whil
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BEYOND BRAWN b. Low-intensity cardi
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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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Page 306 and 307: his chapter provides important prac
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Page 310 and 311: BEYOND BRAWN 16.16 After this gener
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Page 324 and 325: BEYOND BRAWN therapy who is familia
Page 326 and 327: BEYOND BRAWN ing soreness from inju
Page 328 and 329: BEYOND BRAWN weeks to get back on c
Page 330 and 331: BEYOND BRAWN d. Use of the method d
Page 332 and 333: BEYOND BRAWN B 64 Examples of how t
Page 334 and 335: BEYOND BRAWN Summary of how to ensu
Page 336 and 337: 334 t does not matter how much you
Page 338 and 339: y audience was appalled, my wife wa
Page 340 and 341: BEYOND BRAWN not get to your goal.
Page 342 and 343: BEYOND BRAWN deadlifting 500 pounds
Page 344 and 345: BEYOND BRAWN an injury. For continu
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Page 348 and 349: BEYOND BRAWN 17.44 Shortly after th
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Page 352 and 353: BEYOND BRAWN I either should not ha
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Page 358 and 359: BEYOND BRAWN some studying of your
Page 360 and 361: BEYOND BRAWN and the aching and tin
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 368 and 369: BEYOND BRAWN did not start to go aw
Page 370 and 371: BEYOND BRAWN 18.67 Another training
Page 372 and 373: BEYOND BRAWN e Tru-Squat demonstrat
Page 374 and 375: BEYOND BRAWN ports because they are
Page 376 and 377: BEYOND BRAWN Caution! 18.86 If any
Page 378 and 379: BEYOND BRAWN enable me to do revers
Page 380 and 381: BEYOND BRAWN so mild that they go u
Page 382 and 383: BEYOND BRAWN this way you can conti
Page 384 and 385: BEYOND BRAWN 18.126 I am not guaran
Page 386 and 387: BEYOND BRAWN 18.137 While it is bes
Page 388 and 389: BEYOND BRAWN e. Stay clear of risky
Page 390 and 391: BEYOND BRAWN 2. For a list of other
Page 392 and 393: egardless of how old or out of cond
Page 394 and 395: BEYOND BRAWN 19.5 Older trainees, w
Page 396 and 397: BEYOND BRAWN 19.17 An older body ca
Page 398 and 399: BEYOND BRAWN 19.28 While attention
Page 400 and 401: BEYOND BRAWN 19.42 Explosive liftin
Page 402 and 403: 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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