Beyond-Brawn-2nd-Edition

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BEYOND BRAWN time, or the night before (and store overnight in a refrigerator), and take it with you to work or school in a thermos. You may need two flasks, depending on the quantity of the concoction you make up, and the flask size. Blend together ingredients that you can digest easily. For most people, the base item will be milk. Enrich it with things that are usually compatible, e.g., skim milk power, yogurt and cottage cheese. 20.83 Raw eggs can kill people, due to salmonella poisoning. Do not take a chance on eating raw or undercooked eggs. Cook your eggs well, even if you are using them in blended drinks. 20.84 Perhaps you will want to eat solid food three times a day—breakfast, lunch and dinner—and have three liquid feeds in between. Perhaps you will prefer four solid-food meals and two milk-based drinks. Perhaps you will prefer six similar-sized solid-food meals each day. Perhaps you will mix it up from day to day. No matter what, get organized so that you have ready-made daily dietary schedules that satisfy your caloric and nutritional needs. Find what works best for you as far as your digestive, culinary and practical limits permit. Special meals Breakfast 20.85 Especially when in hard training, always eat breakfast. After eight or more hours since you ate last, your body needs a quality meal. If you skip breakfast you will miss one feed a day, and extend the fasting period. is will start your day in catabolic mode rather than anabolic mode. Your first meal of the day does not have to be a traditional cereal-based one, though breakfast is a common time to have a fiber-rich meal. Make breakfast any quality food you want, and include a good portion of animal protein. But do not overeat. You want to be feeling hungry within three hours, for meal number two. Make time for breakfast. If you are pressed for time in the morning, prepare your breakfast the night before. Pre-workout meal 20.86 As noted in Chapter 16: rough trial and error, discover the food types, balance and quantities that will carry you through an intensive workout without any waning of energy. It may, for example, be a bowl of wholegrain pasta topped with grated cheese, or 418
YOUR HOW-TO OF PRACTICAL BODYBUILDING NUTRITION a couple of baked potatoes and a couple of scoops of cottage cheese. Find what works best for you, and then stick with it. 20.87 You need to be able to handle the food well enough so that you can train 90–120 minutes after the meal. en following your workout you can still make your next scheduled meal. If you eat too much before training, or eat some mixture of foods or specific food item that you do not handle well, that may ruin your workout, or cause you to postpone it. at will disrupt both your training and your feeding schedule. Post-workout meals 20.88 Also as noted in Chapter 16, you need to have a protein-rich and high-carbohydrate meal almost immediately after training, preferably a liquid one for easier assimilation. (Protein alone is not adequate after training; you need lots of carbs too.) A quart of skim milk will do a reasonable job, and you can add skim milk powder or other enrichment. Be sure to take in plenty of water too. Drinking enough to produce two colorless urinations during the period after training will ensure you are hydrated following working out. About two hours after the post-workout meal, have another quality meal. But you may not have time for two post-workout feeds if you train in the evening. B 77 Comparing the same quantity and quality of food, consuming it over two or three meals cannot provide the benefits for muscle building that five or, even better, six meals can. Eating many evenly spaced meals a day is one of the big components of bodybuilding success. Do not underestimate its importance. Can you gain on a vegetarian diet? 20.89 A vegetarian diet means different things to different people. For some it means a diet that only excludes meat and fowl; for others it excludes fish, too; and for some it means the exclusion of all animal products. e latter is what I will refer to as a vegan diet, and is the purist’s interpretation of the vegetarian approach. ese different interpretations are important because each defines what protein sources are consumed. For example, a vegan diet is greatly different from a lacto-ovo vegetarian diet (one that excludes flesh but includes dairy products and eggs). 419
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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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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
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
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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
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Page 404 and 405: BEYOND BRAWN diet but training and
Page 406 and 407: BEYOND BRAWN 20.14 e best way to de
Page 408 and 409: BEYOND BRAWN 20.23 When increasing
Page 410 and 411: BEYOND BRAWN 20.35 But a desirable
Page 412 and 413: BEYOND BRAWN 20.43 When increasing
Page 414 and 415: BEYOND BRAWN the grams of carbs, fa
Page 416 and 417: BEYOND BRAWN Water 20.63 Adequate w
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Page 424 and 425: BEYOND BRAWN 20.100 Much of the res
Page 426 and 427: BEYOND BRAWN 20.110 Avoid eating on
Page 428 and 429: BEYOND BRAWN d. Production of muscl
Page 430 and 431: BEYOND BRAWN Non-nutritional supple
Page 432 and 433: BEYOND BRAWN Fat loss 20.139 Many p
Page 434 and 435: BEYOND BRAWN woman. Any less bodyfa
Page 436 and 437: BEYOND BRAWN Program for bodyfat lo
Page 438 and 439: BEYOND BRAWN 20.172 Do not make you
Page 440 and 441: BEYOND BRAWN tions. No matter how i
Page 442 and 443: BEYOND BRAWN 20.188 For detailed co
Page 444 and 445: 442 o far in this book, the maxim
Page 446 and 447: BEYOND BRAWN other trainees and tra
Page 448 and 449: BEYOND BRAWN Wednesday a. Dip b. Ch
Page 450 and 451: BEYOND BRAWN ated with such strengt
Page 452 and 453: BEYOND BRAWN On the other hand, you
Page 454 and 455: BEYOND BRAWN Enriching your trainin
Page 456 and 457: BEYOND BRAWN constant, but add two
Page 458 and 459: BEYOND BRAWN isfied with your size
Page 460 and 461: have said this before, but it warra
Page 462 and 463: BEYOND BRAWN Health tests 22.6 Regu
Page 464 and 465: BEYOND BRAWN own imperfection, we m
Page 466 and 467: aving control, as each of us does,
Page 468 and 469: 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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