Beyond-Brawn-2nd-Edition

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BEYOND BRAWN e. Stay clear of risky movements, e.g., behind-neck exercises. f. Use exercise poundages that are correct for you—only use a weight that lets you just squeeze out your target reps in good form. g. Avoid excessive ranges of motion. h. Respect your physical limitations. i. Personalize your training—only you can know your strengths, weaknesses and limitations. What works well for someone else, including a training partner, may literally ruin you. j. Avoid “rushes of blood” that lead to reckless training. k. Always be 100% focused and attentive while you train. l. Do not overtrain. For example, if you squat hard twice a week you may get sore knees. But squat hard just once a week and you may experience no knee soreness. Excessive training frequency causes injuries. m. Use alert and competent spotters. n. Always warm up thoroughly. o. Use robust and secure equipment. p. Keep yourself supple. q. Perform inversion therapy regularly. r. Avoid medium- and high-impact aerobic work. s. Self-administer trigger point therapy on a regular basis, and consult a trigger point expert for serious problems. t. Use a skilled and preferably sports-minded chiropractor to sound out whether or not a specific injury needs some related adjustment to hasten its recovery. u. Have a periodic checkup from a chiropractor. v. Eat healthfully. w. Do not cut corners with your rest and sleep schedule. x. Avoid extreme muscular soreness by gradually introducing changes in exercises and training formats. 386
References HOW A TRAINING NIGHTMARE WAS SILENCED 1. Cohen, J. H., and Schneider, M., NIMMO RECEPTOR TONUS TECH- NIQUE: A CHIROPRACTIC APPROACH TO TRIGGER POINT THER- APY, Aspen Publishers, Inc., 1992 2. Cohen, J. H., and Schneider, M., “Receptor-Tonus technique: an over view”. CHIROPRACTIC TECHNIQUE, Vol. 2, No. 1, February 1990. 3. Kle, J., and Kreisman, J., “Receptor Tonus Technique” (brochure article), 1988. Recommended books 1. Prudden, B., MYOTHERAPY: BONNIE PRUDDEN’S COMPLETE GUIDE TO PAIN-FREE LIVING, First Ballantine Books <strong>Edition</strong> 1985. ISBN 0- 345-32688-1. (Available through bookstores and Bonnie Prudden Pain Erasure—see below.) 2. Schneider, M. J., PRINCIPLES OF MANUAL TRIGGER POINT THER- APY, published by Michael J. Schneider, DC, 1994. 3. Schatz, MD, Mary Pullig, BACK CARE BASICS, Rodmell Press, Berkeley, California 1992, ISBN 0-9627138-2-1. (Available through bookstores.) is is not a text on trigger point therapy, but it is an excellent book on back care and therapy in general. Sources of therapy tools 1. Bonnie Prudden Pain Erasure, P.O. BOX 65240, Tucson, AZ 85728, USA (520-529-3979 and 1-800-221-4634), www.bonnieprudden.com Also, instructional video tapes on trigger point therapy are available from here, as are Bonnie Prudden’s books and a list of certified Bonnie Prudden myotherapists. 2. e Pressure Positive Company, 128 Olberholtzer Road, Gilbertsville, PA 19525, USA (610-754-6204 and 1-800-603-5107), www.backtools.com Chiropractors trained in trigger point therapy 1. For a list of certified chiropractic sports physicians, contact the Fédération Internationale de Chiropratique Sportive, Inc. In English this is the International Federation of Sports Chiropractic. Write to Ch. de la Loliette 5, 1006 Lausanne, Switzerland. 387
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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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BEYOND BRAWN a little more, have so
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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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Page 342 and 343: BEYOND BRAWN deadlifting 500 pounds
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Page 354 and 355: BEYOND BRAWN B 67 Note on the Trap
Page 356 and 357: efore I got injured in 1992 I had l
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 370 and 371: BEYOND BRAWN 18.67 Another training
Page 372 and 373: BEYOND BRAWN e Tru-Squat demonstrat
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Page 376 and 377: BEYOND BRAWN Caution! 18.86 If any
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Page 392 and 393: egardless of how old or out of cond
Page 394 and 395: BEYOND BRAWN 19.5 Older trainees, w
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Page 398 and 399: BEYOND BRAWN 19.28 While attention
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Page 410 and 411: BEYOND BRAWN 20.35 But a desirable
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Page 428 and 429: BEYOND BRAWN d. Production of muscl
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Page 436 and 437: 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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