Beyond-Brawn-2nd-Edition

Recommendations

Info

Copyright © 1998 by Stuart McRobert All rights reserved. No part of this book may be used, reproduced, or transmitted in any manner whatsoever—electronic or mechanical, including photocopying, recording or by any system of storing and retrieving information—without permission from the publisher, except for brief quotations embodied in reviews. CS Publishing Ltd., P.O. Box 20390, CY-2151 Nicosia, Cyprus phone: +357 233 3069 • fax: +357 233 2018 • e-mail: cspubltd@spidernet.com.cy web site: www.hardgainer.com US office: CS Publishing Ltd., P.O. Box 1002, Connell, WA 99326 phone: 509 234 0362 • fax: 509 234 0601 • e-mail: info@hardgainer.com web site: www.hardgainer.com Cover illustration by Stephen Wedan copyright © 1998 Cover design by Nicholas Zavallis First printed in 1998 Reprinted in 1998, 1999 and 2000, with minor changes and corrections Revised edition printed in 2001 Printed by J. G. Cassoulides & Son Ltd., Nicosia, Cyprus Publisher’s Cataloging-in-Publication (Prepared by Quality Books, Inc.) MCROBERT, STUART. <strong>Beyond</strong> brawn: the insider’s encyclopedia on how to build muscle and might /Stuart McRobert. — 1st ed. p. cm. Includes bibliographical references and index. ISBN: 9963-616-07-0 (complete hardcover edition) ISBN: 9963-616-06-2 (complete softcover edition) ISBN: 9963-616-11-9 (abridged electronic edition) 1. Weight training. • 2. Bodybuilding. • I. Title. GV546.M33 1998 796.41 QBI98-853 • is full electronic edition has been produced with Adobe InDesign. Set in Adobe Jenson Pro and Myriad Pro. Portions set in Tekton Pro and Wingdings 3. Due to the manual input minor mistakes are possible. If you like this book and have the financial ability to buy it, please do so.
Contents Introduction • 8 How this book will help you • 10 SECTION 1: Establishing a secure foundation 1. Setting the scene for building muscle and might • 21 2. General philosophy for outstanding development • 47 3. All-time #1 practical priorities • 63 4. Expectations—how much muscle and might you can expect • 75 5. How to plan your growth • 99 6. Where to train, and the equipment you need • 117 SECTION 2: How to train 7. How to set up your training cycles for big returns • 139 8. How to achieve your fastest gains • 167 9. Hard work—the biggest test of training character • 171 10. Exercise selection and technique • 189 11. How to perform your reps • 223 12. How to design your own training programs • 233 13. How to personalize your training programs 255 14. How to avoid the plague of overtraining • 283 15. How to milk your training cycles dry of gains • 297 16. Twenty-three extras for maximizing training productivity • 305 Summary of how to ensure a successful training cycle • 332 What if you are an extreme hard gainer? • 333 SECTION 3: Special issues 17. A real-life training cycle for you to learn from • 337 18. How a training nightmare was silenced • 355 19. How to nevel let your age hold back your training • 391 20. Your how-to of practical bodybuilding nutrition • 401 21. Additional important training information • 443 22. <strong>Beyond</strong> the exterior • 459 23. How to get a grip on your life, and put all that you have learned from this book into action, now! • 465 Postscript: Did you deliver? • 476 About the author • 479 Resources • 481 Index • 483 5
Page 2 and 3: “is is the book I wish I could ha
Page 4 and 5: Here’s what others are saying abo
Page 8 and 9: I Warning—Safety Every effort was
Page 10 and 11: BEYOND BRAWN Introduction ank you f
Page 12 and 13: BEYOND BRAWN How this book will hel
Page 14 and 15: BEYOND BRAWN modified accordingly,
Page 16 and 17: BEYOND BRAWN step-by-step instructi
Page 18 and 19: VI Note on the Trap Bar and shrug b
Page 20 and 21: Chinese proverb says that a journey
Page 22 and 23: eak away from training methods that
Page 24 and 25: BEYOND BRAWN training, food and ade
Page 26 and 27: BEYOND BRAWN 1.19 ose who play down
Page 28 and 29: BEYOND BRAWN advice in this book yo
Page 30 and 31: BEYOND BRAWN positive in all appare
Page 32 and 33: BEYOND BRAWN In praise of bodybuild
Page 34 and 35: BEYOND BRAWN focus on basic exercis
Page 36 and 37: BEYOND BRAWN 1.73 Had this obsessiv
Page 38 and 39: BEYOND BRAWN Concentric and eccentr
Page 40 and 41: BEYOND BRAWN 1.91 An important dist
Page 42 and 43: BEYOND BRAWN cific exercises, or va
Page 44 and 45: BEYOND BRAWN 1.117 Intensity can be
Page 46 and 47: BEYOND BRAWN Some of the musculatur
Page 48 and 49: 46 ne of the biggest and most disa
Page 50 and 51: BEYOND BRAWN possible alternatives
Page 52 and 53: BEYOND BRAWN ere may even be crimin
Page 54 and 55: BEYOND BRAWN 2.24 See abbreviated t
Page 56 and 57:
BEYOND BRAWN 2.36 Few people train
Page 58 and 59:
BEYOND BRAWN 2.47 Add small poundag
Page 60 and 61:
BEYOND BRAWN 2.58 While what you re
Page 62 and 63:
BEYOND BRAWN training world, the pi
Page 64 and 65:
y life should have been geared arou
Page 66 and 67:
BEYOND BRAWN Trap Bar properly perf
Page 68 and 69:
BEYOND BRAWN the next 6-12 months m
Page 70 and 71:
BEYOND BRAWN Sets and reps 3.22 Wit
Page 72 and 73:
BEYOND BRAWN 3.32 I would have trai
Page 74 and 75:
BEYOND BRAWN Putting it all togethe
Page 76 and 77:
aw motivation from elite-level acco
Page 78 and 79:
BEYOND BRAWN 4.6 Suppose you can be
Page 80 and 81:
BEYOND BRAWN influenced by the role
Page 82 and 83:
BEYOND BRAWN assuming you still wan
Page 84 and 85:
BEYOND BRAWN You do not have to be
Page 86 and 87:
BEYOND BRAWN roid days. Take a look
Page 88 and 89:
BEYOND BRAWN gear used in powerlift
Page 90 and 91:
BEYOND BRAWN pounds but only 10% bo
Page 92 and 93:
BEYOND BRAWN consistently, and cons
Page 94 and 95:
BEYOND BRAWN One man’s meat 4.91
Page 96 and 97:
BEYOND BRAWN 4.103 If you are not a
Page 98 and 99:
BEYOND BRAWN body exercises, an inc
Page 100 and 101:
o realize your potential, you need
Page 102 and 103:
BEYOND BRAWN to get to where you co
Page 104 and 105:
BEYOND BRAWN 5.16 Keep an album of
Page 106 and 107:
BEYOND BRAWN 5.27 Break each five-y
Page 108 and 109:
BEYOND BRAWN 5.39 Treat each self-i
Page 110 and 111:
BEYOND BRAWN out records on each pa
Page 112 and 113:
BEYOND BRAWN 5.63 Armed with the wi
Page 114 and 115:
BEYOND BRAWN b. No defensiveness to
Page 116 and 117:
BEYOND BRAWN are unlikely to be exa
Page 118 and 119:
t its basic minimum a good home gym
Page 120 and 121:
BEYOND BRAWN applying yourself to y
Page 122 and 123:
BEYOND BRAWN is especially so if yo
Page 124 and 125:
BEYOND BRAWN h. Ignore anything and
Page 126 and 127:
BEYOND BRAWN A bare minimum 6.32 Yo
Page 128 and 129:
BEYOND BRAWN 6.42 A power rack is p
Page 130 and 131:
BEYOND BRAWN Tru-Squat can be much
Page 132 and 133:
BEYOND BRAWN Home gym location 6.66
Page 134 and 135:
BEYOND BRAWN a sizeable chunk of yo
Page 136 and 137:
BEYOND BRAWN will therefore find mo
Page 138 and 139:
lease pause for a couple of minutes
Page 140 and 141:
o matter what your individuality, t
Page 142 and 143:
BEYOND BRAWN frustration, regressio
Page 144 and 145:
BEYOND BRAWN low-intensity phase co
Page 146 and 147:
BEYOND BRAWN 7.27 e secondary exerc
Page 148 and 149:
BEYOND BRAWN 7.35 Some people prefe
Page 150 and 151:
BEYOND BRAWN before you leave. Do n
Page 152 and 153:
BEYOND BRAWN 7.56 Little discs are
Page 154 and 155:
BEYOND BRAWN pounds a week in a big
Page 156 and 157:
BEYOND BRAWN thus helping you to ga
Page 158 and 159:
BEYOND BRAWN 7.95 Do less training,
Page 160 and 161:
BEYOND BRAWN 7.108 An extension of
Page 162 and 163:
BEYOND BRAWN method. Here you perfo
Page 164 and 165:
BEYOND BRAWN 7.124 is approach ties
Page 166 and 167:
BEYOND BRAWN yourself to them and o
Page 168 and 169:
his book can guide you to get much
Page 170 and 171:
BEYOND BRAWN Rate of gain d. To hav
Page 172 and 173:
illions of gym members have got bur
Page 174 and 175:
BEYOND BRAWN yourself hard in the g
Page 176 and 177:
BEYOND BRAWN to perform full chins
Page 178 and 179:
BEYOND BRAWN 9.23 At the end of eac
Page 180 and 181:
BEYOND BRAWN 9.32 While for most pe
Page 182 and 183:
BEYOND BRAWN brutally hard training
Page 184 and 185:
BEYOND BRAWN I am writing here stri
Page 186 and 187:
BEYOND BRAWN accumulation of fatigu
Page 188 and 189:
BEYOND BRAWN 9.76 Whenever you get
Page 190 and 191:
ithout good exercise technique, eve
Page 192 and 193:
BEYOND BRAWN learning about good ex
Page 194 and 195:
BEYOND BRAWN The macho fraternity 1
Page 196 and 197:
BEYOND BRAWN Dr. Keith Hartman, Dic
Page 198 and 199:
BEYOND BRAWN 15. press (deltoids, t
Page 200 and 201:
BEYOND BRAWN 17. pinch-grip lifting
Page 202 and 203:
BEYOND BRAWN The squat the groove o
Page 204 and 205:
BEYOND BRAWN to use a relatively wi
Page 206 and 207:
BEYOND BRAWN Leg press 10.64 ere ar
Page 208 and 209:
BEYOND BRAWN 10.70 By taking the lo
Page 210 and 211:
BEYOND BRAWN press machine, however
Page 212 and 213:
BEYOND BRAWN 10.91 I rate the incli
Page 214 and 215:
BEYOND BRAWN be seen, development o
Page 216 and 217:
BEYOND BRAWN 10.112 For lanky train
Page 218 and 219:
BEYOND BRAWN exercise can be very d
Page 220 and 221:
BEYOND BRAWN 10.135 ick-handled dum
Page 222 and 223:
BEYOND BRAWN 10.148 With dumbbells
Page 224 and 225:
222 any people get themselves so c
Page 226 and 227:
BEYOND BRAWN 11.5 Focus on getting
Page 228 and 229:
BEYOND BRAWN perception of intense
Page 230 and 231:
BEYOND BRAWN 11.26 Especially for l
Page 232 and 233:
BEYOND BRAWN 11.35 is does not, how
Page 234 and 235:
ad all hard-gaining trainees follow
Page 236 and 237:
BEYOND BRAWN Six Frameworks for Pro
Page 238 and 239:
BEYOND BRAWN 12.13 A single full-bo
Page 240 and 241:
BEYOND BRAWN major thigh, glute and
Page 242 and 243:
BEYOND BRAWN Dangers Monday (of wee
Page 244 and 245:
BEYOND BRAWN b. Shrugs 12.31 As exp
Page 246 and 247:
BEYOND BRAWN b. Pulldown or pullup
Page 248 and 249:
BEYOND BRAWN ger, and then stronger
Page 250 and 251:
BEYOND BRAWN single- or double-paus
Page 252 and 253:
BEYOND BRAWN 12.61 Put this recover
Page 254 and 255:
BEYOND BRAWN 12.70 Frameworks 1-4 a
Page 256 and 257:
he instruction in this book is gear
Page 258 and 259:
BEYOND BRAWN vation and training ze
Page 260 and 261:
BEYOND BRAWN if any progressive wor
Page 262 and 263:
BEYOND BRAWN not want to train less
Page 264 and 265:
BEYOND BRAWN 13.34 Especially if yo
Page 266 and 267:
BEYOND BRAWN Rep selection 13.42 Pr
Page 268 and 269:
BEYOND BRAWN 13.52 Do not lock your
Page 270 and 271:
BEYOND BRAWN and you will add 50 po
Page 272 and 273:
BEYOND BRAWN tive tissue, but their
Page 274 and 275:
BEYOND BRAWN and conventional deadl
Page 276 and 277:
BEYOND BRAWN cuff muscles are still
Page 278 and 279:
BEYOND BRAWN 13.100 Some people onl
Page 280 and 281:
BEYOND BRAWN from one to another qu
Page 282 and 283:
BEYOND BRAWN The back-down set 13.1
Page 284 and 285:
oo many sets, exercises and workout
Page 286 and 287:
BEYOND BRAWN 14.6 Growing bigger an
Page 288 and 289:
BEYOND BRAWN 14.11 Be totally hones
Page 290 and 291:
BEYOND BRAWN c. Gross overtraining
Page 292 and 293:
BEYOND BRAWN just a few sets of cur
Page 294 and 295:
BEYOND BRAWN What if you train whil
Page 296 and 297:
BEYOND BRAWN b. Low-intensity cardi
Page 298 and 299:
he harder you train, the less of it
Page 300 and 301:
BEYOND BRAWN 15.5 Relish the hard w
Page 302 and 303:
BEYOND BRAWN ere are micronutrients
Page 304 and 305:
BEYOND BRAWN a little more, have so
Page 306 and 307:
his chapter provides important prac
Page 308 and 309:
BEYOND BRAWN ing may suffer. If you
Page 310 and 311:
BEYOND BRAWN 16.16 After this gener
Page 312 and 313:
BEYOND BRAWN 16.26 How much warming
Page 314 and 315:
BEYOND BRAWN sibility of disturbanc
Page 316 and 317:
BEYOND BRAWN 16.50 During demanding
Page 318 and 319:
BEYOND BRAWN 16.63 If you have cali
Page 320 and 321:
BEYOND BRAWN training. Your gains i
Page 322 and 323:
BEYOND BRAWN ropractor I could empl
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
Page 346 and 347:
BEYOND BRAWN back into it over an e
Page 348 and 349:
BEYOND BRAWN 17.44 Shortly after th
Page 350 and 351:
BEYOND BRAWN drop” training. I wa
Page 352 and 353:
BEYOND BRAWN I either should not ha
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
Page 366 and 367:
BEYOND BRAWN April 1994 rectly trea
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
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
Page 418 and 419:
BEYOND BRAWN to handle even a coupl
Page 420 and 421:
BEYOND BRAWN time, or the night bef
Page 422 and 423:
BEYOND BRAWN 20.90 I thought it was
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
Page 470 and 471:
BEYOND BRAWN Individual experimenta
Page 472 and 473:
BEYOND BRAWN and be patient as you
Page 474 and 475:
BEYOND BRAWN 23.49 e more time you
Page 476 and 477:
BEYOND BRAWN mation counts for noth
Page 478 and 479:
BEYOND BRAWN Postscript: Did you de
Page 480 and 481:
BEYOND BRAWN ACTION, NOT WORDS! Put
Page 482 and 483:
BEYOND BRAWN 1984. en I left due to
Page 484 and 485:
482
Page 486 and 487:
BEYOND BRAWN values, 19.23 warmups
Page 488 and 489:
BEYOND BRAWN defined, 20.11 require
Page 490 and 491:
BEYOND BRAWN caloric requirements,
Page 492 and 493:
BEYOND BRAWN Fats, dietary, 20.47-5
Page 494 and 495:
BEYOND BRAWN advantages, 6.26; 6.77
Page 496 and 497:
BEYOND BRAWN and injury, 16.108 int
Page 498 and 499:
BEYOND BRAWN breathing, 12.26; 12.2
Page 500 and 501:
BEYOND BRAWN Strength factors in, 4
Page 502 and 503:
BEYOND BRAWN vs. squat, 10.57; 10.6
Page 504 and 505:
In a nutshell e essence of this boo
show all

Beyond-Brawn-2nd-Edition

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?