Power to the People!

Author: Pavel Tsatsouline

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Russian Strength Training Secrets For Every American By Pavel Tsatsouline, Master of Sports Copyright©1999 by Advanced Fitness Solutions All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 645-0517 • Fax: (651) 644-5676 Credit card orders: 1-800-899-5111 Email: [email protected] • Website: www.dragondoor.com ISBN: 0-938045-19-9 Book and cover design, Illustrations and photo effects by Derek Brigham Website http//www.dbrigham.com • Tel/Fax: (612) 827-3431 • Email: [email protected] Digital photography by Robert Pearl Photography • Tel: (612) 617-7724 Manufactured in the United States First Edition: January 2000

DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions in this material. The activities, physical and otherwise, described herein for informational purposes, may be too strenuous or dangerous for some people and the reader should consult a physician before engaging in them.

3

FOREWORD

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5

TA B L E

OF

CONTENTS

Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Wired for power: superstrength without bulk . . . . . . . . . . . . . . . . . . . . . . . .10 How to install a ‘muscle software’ upgrade into your nervous system and improve your strength and muscle tone….Why the fascination with bodybuilding has led to a decline in effective strength training…. Futuristic techniques which enable you to squeeze more horsepower out of your body-engine.

Tension! What force is made of . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 How tension generates force…..How to maximize muscular tension for traffic-stopping muscular definition…The five keys to high tension training…The inverse relationship between velocity and strength….Flexing to maximize tension…The function of the mechanoreceptors in regulating strength….Using Henneman’s size principle to maximize muscular recruitment....Why high values of fatigue and tension are mutually exclusive.

Training to failure–or to success? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Why the strongest men and women in the world have never trained to failure….Why intensity is the single most important factor in strength training….The fallacy of ‘pushing to the limit’…The only scientific definition of weight training intensity….. Pushing the limits of weight/tension, not reps/exhaustion…..Why training to muscle failure is counterproductive… Greasing the neural groove using the Hebbian rule.

Don’t water down your strength with reps and fatigue! . . . . . . . . . . . . . . . .18 How to minimize various types of fatigue and get the most out of your strength training…How to ensure high energy after your workout….Why performing more than five reps per set hinders strength development….Why you need to increase the rest intervals between sets….Why it’s best to do only two sets….Why you need to pause and relax between reps…How to build greater ligament strength by "locking and loading"….Surprising advice on how often to practice a lift for optimal gains.

More low rep advantages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 Three reasons why heavy low rep training is the safest way to lift…. Why the stabilizing muscles are prematurely fatigued during high-rep sets…. Why most serious injuries occur during fatigued states….Why bodybuilders suffer from more pec tears than powerlifters….the significance of concentration for injury prevention…Low reps for a better quality of life…Why heavy low reps can have a tonic, energizing effect on the nervous system.

Rigor mortis, or why high reps failed to tone you up . . . . . . . . . . . . . . . . . . .24 Why going for the 'burn' doesn’t work….What is ‘real’ muscle tone and how do you get it?…..building muscular tension from neurological activity, not energy exhaustion….Increasing muscle tone through a more alert nervous system…Why strength and tone training is the same thing….why deadlifts work best for steel glutes…How to get maximum definition in your triceps…Why training heavy is the best way to get ripped.

"But I don’t want to bulk up!" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Why lifting heavy doesn’t have to translate into bulking up….What makes a biceps grow?…. How to get stronger and harder without getting bigger…minimizing muscular tear-down and reconstruction…. Increasing your muscles’ packing density….Why a denser muscle is a harder muscle. 6

"Machines are the wusses' way out" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 Why it’s safer to use free weights than machines…..And why using the strength built on an exercise machine is like shooting a cannon from a canoe….How machines create micro-trauma, pattern overload and eventual injury….Why the Soviet Olympic teams considered free weights their best chance for winning a Gold.

Isolation exercises, Frankenstein’s choice . . . . . . . . . . . . . . . . . . . . . . . . . .32 The dangers of isolation exercises….Paying attention to the kinetic chain for optimal performance…The importance of building inter-muscular coordination for functional strength….Why deadlifts can help you run faster and jump higher.

Irradiation: the science of getting strong and hard with only two exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 The Sherrington Law of Irradiation……The neural ‘turn on’…. How a hard-working muscle can cheerlead its neighbors into amplifying their strength….Why compound exercises are more effective strength builders than isolation moves…Designing a superior efficiency strength workout…. Starting a chain reaction and bringing every muscle in your body into play…..portrait of the deadlifter as supreme muscleman…Why the deadlift is THE exercise of choice for everyone, from computer geek to Olympic athlete…..Why the deadlift is more effective than the squat…. How the deadlift strengthens the lower back, traps, scapulae retractors, lats, forearms, and hamstrings….Why the deadlift may be the best abdominal exercise, bar none…..How to develop your pressing prowess….How to correctly perform the side press.

How to emphasize your problem areas without adding exercises . . . . . . . . . .40 How to shape your body with only two exercises….Why you cannot reshape an individual muscle….Why genetics makes a difference…. Tweaking the basic drill to shift a lion's share of the load to your problem area…Specializing on your weakness while working the rest of your muscles adequately—without adding exercises.

How to become a bear: a Soviet commando’s muscle building secret . . . . . . .42 If you want massive muscles and awesome strength….How a Russian trooper was able to sport sixteen inch arms-of-steel in just two months of training—and go on to lift 40-50 tons every workout…How compression of rest intervals promotes growth hormone production and maximizes testosterone.

Last three pieces of the big biceps puzzle . . . . . . . . . . . . . . . . . . . . . . . . . .44 How to build huge muscles on a program of deadlifts and presses only….What, how and when to eat for maximum gains….The importance of rest….Why you need to reduce stress to protect your gains—and how to do it best.

Virtual masculinity, or "Can I get built up with a very light weight by pumping my muscles up?" . . . . . . . . . . . . . . . . . . . . . . .46 ‘Muscle spinning’, ‘fake’ muscle growth and the Potemkin village phenomenon….The two types of muscle growth—which one maximizes strength and makes you rock hard.

7

On variety, soreness, and keeping things in focus . . . . . . . . . . . . . . . . . . . . .48 How the rebound phenomenon affects your strength program….Mastering the magic of effective exercise variation….The danger of switching routines….The importance of focused superhuman effort….How to remain relatively free of muscle soreness…..The benefits of simplicity over complexity.

Cycling: the Russian breakthrough for continuous improvement (and an excuse to work hard part time) . . . . . . . . . .50 The fallacy of the Milo myth…..The pitfalls of over-prolonged training….Making improvements through reduction….Periodization or cycling—a revolutionary approach to strength training…..How to make gains year after year….Why ‘softening up’ can reward you with new strength breakthroughs…The ultimate formula for strength…..How to gain beyond your wildest dreams—with less chance of injury….How to avoid burnout….How to perform the Linear Cycle for new personal records….. Wave cycling and dealing with gaps in your training….The Flexible Wave Cycle….. The Structured Wave Cycle…. The Step Cycle.

Hyperirradiation: how to boost your strength and safety at the same time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58 How to hack into nature’s neural software to maximize strength training effectiveness and efficiency….The reflex arc for easier, safer deadlifts….How to milk irradiation for all its strength amplifying worth.…..Hyperirradiation—the high intensity, immediate gratification technique for massive strength gains…How to increase your bench press by ten pounds overnight… Three ‘Anti-isolation’ techniques for added strength and greater workout safety….How Japanese sanchin techniques can add power and stability to your training….The importance of full tension….How to avoid dissipating your strength…The three greatest benefits of hyperirradiation.

Hard abs + strong hands = powerful body . . . . . . . . . . . . . . . . . . . . . . . . . .62 Stimulating the forearm musculature for enhanced lifting ability….The importance of grip strength….. Avoiding ligament damage and carpal tunnel syndrome…..Abs—the weak link limiting everyone’s performance…How flexing the abs amplifies the power of your lift.

Power breathing: the karate secret of superstrength . . . . . . . . . . . . . . . . . . .64 How to elevate intra-abdominal and intra-thoracic pressure for additional power….The pneumo-muscular reflex……How to potentiate ‘muscle excitability’ for further strength gains….How to safely hold your breath for greater lifting power—and when the Valsalva maneuver may be contraindicated…..Why you shouldn’t wear a lifting belt…..The best-ever ab exercise?…..Avoiding back injuries and hernias…..Increasing your overall strength with the pneumo-muscular reflex….Rectal sphincter contraction for amplifying strength…. The eight most effective breathing habits for lifting weights.

Slow and steady wins the race . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68 How to simultaneously maximize training effect, safety, and performance….The benefits of slowness.…Why gymnasts have the most spectacular muscular definition…Why ballistic cheating is a loser’s game….Straining and grinding for maximum lifts….How the firing rate burst can turn you into a lifting crash-and-burn victim….How gunning the weight can kill your lift….Super slow for massive go…..Teaching your nervous system how not to give up.

8

Feed-forward tension—how to acquire the strength of the mentally deranged . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70 Frantz’s Third Commandment of Powerlifting…How to trick your feed-back loop and surge to new strength gains….Pulling the brake from under your gas pedal… Disinhibition training, the hottest new direction in strength training…Employing feed-forward tension to maximum advantage…. How ‘virtual lifting’ builds strength…..How to successfully ignore reality….Using internalization as a secret weapon in strength training.

Pre-tension for max power and safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 Maximal flexing of the muscles for greater strength and safety…. The three types of contraction and which gives the highest values of tension….The secret that separates elite athletes from 'also-rans'. Successive induction: how to get a strong biceps by contracting your triceps Why antagonist pre-tensing, or successive induction, contributes lasting changes to your strength...Successive induction for superior joint stabilization and reduced joint stress.

On shoes, gloves and mirrors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78 Less strength, more injuries—why it’s better not to wear shoes when you lift—and what to wear if you have to…. Achieving a power boost with the positive support reaction…Sensitizing the extensor reflex receptors for heavier lifts…Why wearing gloves weakens your presses… Why mirror-gazing can be the difference between mediocrity and greatness….Blindfolded lifting for developing superior ‘muscle-joint sense’ and better body awareness.

Power stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82 Becoming super strong and living to tell about it….Speeding recovery and reducing injury with power stretching….Increasing muscle growth 334%—with progressively more intense stretching…. 9.4% strength increases using Loaded Passive Stretches between sets…Why Eastern European sports scientists consider stretching a form of strength training…The importance of Shutdown Threshold Isometrics and Fascial Stretching.

The drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84 Forging your body into an off-planet rock….The only equipment you need…..Loading correctly…..Performing a deadlift correctly….Grip, posture, breathing….How to lower the weight….The five keys to an impeccable deadlift….. The Sumo Deadlift for steel glutes…. The Modified Romanian Deadlift for stronger hamstrings and granite calves…. The Duck Deadlift off a Platform for eye-popping quads…. The Snatch Pull for rock hard lats and upper back…..The Clean Pull for exceptional hand and forearm strength….The Deadlift Lockout for midsection, traps, and grip emphasis…. The Side Press—seven reasons to make it the press of choice…. The Floor Press for pec emphasis…. The Curl Grip Floor Press for biceps and lateral triceps emphasis—and for fixing wrecked shoulders….. The Barbell Curl—for those who insist.

The Power to the People! Manifesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113 Getting back to the basics—the Holy Grail of true power and strength…..Power to the People!, a ‘simplex’ approach to strength training…The no frills power formula for everyone….On brutally effective essentials—Bruce Lee’s final word.

About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .117 Order Pavel’s other books and videos . . . . . . . . . . . . . . . . . . . . . . . . . . . .120 9

WIRED

FOR POWER:

S UPERSTRENGTH

WITHOUT BULK

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11

T E N S I O N ! W H AT

t If you know a converted bodybuilder who powerlifts, he almost always lifts well under what he appears to be able to do. Why? He has trained only muscle, not the central nervous system. —Louie Simmons, powerlifting coach extraordinaire s

12

F O R C E I S M A D E O F.

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High tension training has five key conditions: 1) slow exercise performance; 2) maximizing muscular tension, or ‘flexing’, regardless of the weight used; 3) employing heavy, 85-95% of one’s maximum, weights at least some of the time; 4) minimizing fatigue; 5) taking advantage of various neurological phenomena.

ÙgÚ ÛÜÚ Slow ÝÞ0ß(Ýà1exercise á â ã1ä å)Ú ÝÞOæ.âçperformance åÚ2å)âÝè)á2â ã1á æCÚ èß]Ýä é ä è)èÚ Ü æCé âêêSß(Ýàä àëæ0æ.âçåìí æ.èÚ âá âî 1) ZÞ æ ÝÜíäñòóôèEß0èé Ú ä ÝÜÚ è)ÜÝß(êSä à:õÚ á áQÛÚ Þ(çåä àâçÜÜíß(ÜÜíä3Ûâå)é äRö6Üä Ýè)Ú âÝå)ß(ìÚ àá æ àå)âï1ìð èâÛÛß(èÜíäw÷.ä á âé Ú Ü æUÚ Ýé åä ß(èä è)ø çèé á ä èé ß(ÝÝâÜÞ(Ú ÷Qä"ß(á áQÜíäRæCíßZ÷Qä"Þ(âÜã1íä ÝÜíäRæUé âÝÜåßé ÜÛß(è)ÜÛâå.÷.ß(åÚ âçè ù ê ä é íß(ÝÚ2é ß(áQßÝàÝä çåâá âÞ(Ú é ßáQåä ß(èâÝè S íß(ÜÚ2è.ã1íæCß(Üíá2ä Üä èÛåâêPû2Û!ß(èÜüQè)ìâåÜèíß÷.ä Üâëä"é âÝÜä ÝÜãXÚ Üíªýçè)Üß0Ûåß(é ÜÚ âÝ1âÛÜï0íúä"èÜ!åä ÝÞÜí1Ü!íäRæUß(å)ä"é ß(ìß(ëá ä"âÛ íä ÝHæQâç ìÚ Üé íß]ëß(èä ëßá2á æ.âçªývçèÜàâÝâÜÞ(ä ÜÜâìçè)í1ßÞ(ß(Ú Ýè)ÜÚ Üá âÝÞ0ä ÝâçÞ(íÜï0 âþ èíâãtè)âêSä åZä ß(áêSçèé á ä ÿ ï Ü!íá ä Üä èOÛ!åâê Ýä ß(åá æCèÜß(ÜÚ é3èìâåÜè ìâã1ä åá Ú ÛÜä åè ß(å)êî ã1åä è)Üá2ä å)è ßÝà Ûâåß0ìß(å)ÜâÛ èá âã1á æCß(ÝàÞ(ÿ ä ÜÜíä3á2ç çå^æCâÛ Üíä Ú ååâçÜ!Ú2Ýä ÞZæ.êÝß(è)Üè êSâ÷.ä÷.ä å^æC ÿ êß ÿ Ú êß(á á æUä ä åÜ!î Ú ÝÞ\Üíä êSèä á ÷.ä ÿ è ß(Üé í: ß(Ý:ß(åêî ãXå)ä èÜá Ú ÝÞ\ÜâçåÝß(êä ÝÜÚ Ûæ.âç:Þ(ä Üß0é íß( Ýé ä ã1 âé ß(á î á çèä à:íß(ÝàèEÞ(ä ïH Üá þ âé ä à:Ú Ý:ß0è)Üß(ÝàâÛÛå)ä êSÚ ÝÚ èé ä ÝÜâÛÜí ä @âá2à ß(å ä Ú ÜíïH ä åEú èÚ àä Þ(Ú ÷Qä èß(ÝÚ Ýé í íäw÷.ä á âé Ú Ü æCÚ è ä åâßÝàÜíä3Ü ã1ä ÝÜ æCèâêä ÜíÚ ÝÞ] þ êçè ï é á ä èâÛÜíä"Û!âå6ä î ß(å)êèß(å)ä"âçÜá ï0 Ú2Ýú ä àá2Ú ä"Üíä3êçè) é á2ä èâÛß0èÜÚ ÛÛé ß(àßZ÷.ä å.ã1Ú ÜíÚ Üè è Ú Ýå)ä êSâ÷.ä à â ã1âÝàä åÜíä è)ä"èá âãqì â ä èìâèè)ä è)èèìä é Üßé çá ß(åèÜå)ä ÝÞ(Üíß(Ýà1êSçè)é á2ä3ÜâÝä ãXí ï Ú é íÝâ âÜíä åªß(Ü!íá ä Üä èªé ß(ÝÜâçé í ÿ

t Karatekas have performed special exercises called sanchin which involve maximal dynamic tension of the muscles for centuries. s

2) Maximizing muscular tension, or ‘flexing’, ä Ýèregardless Ú ÝÞ9æ.âçåêSçèé á ä of èß(è Ú Ûæ.âweight ç7ã1ä å)ä"íß(Ýused àá2Ú ÝÞ]ßOã1âå)á2àå)ä é âåà7ã1ä Ú Þ(íÜ the

äR÷.ä ÝÚ ÛæQâç ß(åú ä3á Ú ÛÜÚ ÝÞOæ.âçåEÞ(åßÝàêSß(ü èëåââêè)ÜÚ é Üä ß(é íä è.æ.âçÜ!âêß Ú êÚ ä"êSçè)é çÿ á ß(å©Üä ÝèÚ âÝ íß(Ü ß(è.æ.âçåä é ß(á á Ú2è.ã1íß(ÜêSßä è.æ.âç7ÿ ÷.ä å^æCèÜå)âÝÞ çé í ìå)ß(é ÜÚ é ä Ú2Ýìß(åÜ ä ìá ß(Ú Ýï è Üä åè)øQëå)ä ßÚ ÝÞ0ëÿ å)Ú é è ßÿëè âåëÚ ÝÞ ú Ü!íä"Ûä ÿ ß(ÜèâÛè)Üåä ÝÞ(Üí ÿ ìä åÛ!âåêSä à1ë æUêSß(åÜ!Ú2ß(áQßåÜèêßèï ìâã1ä å)ÛçáQè)ÜåÚ ä è ä Üé ß(åßÜäß(èíß÷.ä"ìä å)Ûâå)êä àèìä é Ú ß(áQä ä åé Ú èä èé ß(á2á ä à ÿ ãXíÚ é í1Ú Ý ÷.âá ÷.ä"êSÿ ß Ú ê ïß áQàæ.Ýß(êÚ é"Üä ÝèÚ âÝâÛÜíä"êçèé á ä èÛâåé ä ÝÜçåÚ ä è ï

13

t Modern neuroscience offers us a host of very simple techniques that make an immediate positive impact on your strength performance.

3) Employing heavy, 85-95% of one’s maximum, weights at least some of the time

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14

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15

TRAINING

TO FA I L U R E - O R TO S U C C E S S ?

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t Success begets success and failure begets failure. —Dr. Fred 'Squat' Hatfield s

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16

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t Muscle failure is more than unnecessary—it is counterproductive! s

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17

DON’T

t If after your exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right. —Earle Liederman, Secrets of Strength, 1925 s

WATER DOWN YOUR STRENGTH WITH REPS AND FATIGUE!

© ªM«K¬ 'ª}®"¯W°)± ²'³ ´Yµ0«K¬'¶± ª·l¸d¯"´U«K¬ ¯"«b¹ º »"¬'«b¶°)¶ª#¼0º ´#¶0´w¸d¶0ª#¶/±'²'¹ ·`«Kº ªMº ² »l¯"²'½~¾8¯"½'¶/¬ ºg¾²'± @ ´#«KªM± ²'»"¶ª#¿#µÀoÁ)ÂÃ Ä ÅÆ0Ç'ÈlÉÊÂÇ Æ0Ë/ÌYÍ#ÎlÏ'± ±'ÐÏ·`Ñ±'ÏÒ{±'ÓKÓK¾{¯"²¶°)Ô ¹g¯"º ² ´U«K¬'¶«hªM¯"º ²'º ² » ¾{¶«K¬'± ½'´U± Ó¯lÓK¯"¾8± '´U¹ º ÓK«K¶ªU±'Ób«K¬'¶/«K'ª#²±'Ób«K¬ ¶¼¶²'«K ªg·Õ2µ'Ö`Ò8¶)¸d±' ¹ ½d½ ±¶¯"¼¬d´#«K'² « ±'²'¹ ·`¯jÓK¶¸«Kºg¾{¶´U¯"²'½¯"¹ «K¶ªM² ¯"«K¶)¸dº «K¬Ï'ª#º ¶0ÓbÔ'¶ª#ºg± ½'´U± Óª#¶´M«b´M±¯"´U«K±Ô'ª#¶× ¶²'«b¬'º ¾8´#¶0¹ Ó ÓKª#±'¾m«Kº ªMº ²'»"Õ+©@´U¯jª#¶0´#'¹ «ØÖÙ¬'º ´UªM »"»"¶½¯"²'½´#º ²'¶¸6·5Ô ¬· ´#º Ú''¶/ªM¶ÓK¹ ¶¼«K¶½d¬ º ´»ªM¶¯"« ´#«KªM¶²'»«K¬'¿w´#«KªM¶² »"«K¬«K¬ ¶¹ º Ð'¶± Ó¸+¬ º ¼¬«K¬'¶¸+± ªM¹ ½¬ ¯"´U²'¶× ¶ªU´M¶¶²´#ºg² ¼¶Õ#µ Û ¶´#¿wÓK¯"«Kº »"'¶/¯"²'½´M«hªM¶²'»"«h¬Ü=«K¶²'´#ºg± ²¯"ªM¶¾{'«K ¯"¹ ¹ ·`¶°)¼¹ '´#º ×w¶ Ý~Þu¶«K¯Ï'± ¹gº ¼)¸d¯"´#«K¶Ô'ª#±'½ß ¼0«h´¹ º Ð'¶/¹g¯"¼«Kº ¼¯¼0º ½¬ ¯"¾8Ô'¶ªUÓK ªM«K¬ ¶ªUÔ'±¸d¶ª#ÓK'¹w¼± ²'«Kª#¯"¼«Kº ±'²'´#Õwà@¯"ªM½ ºg±0× ¯"´#¼0 ¹ ¯"ªUºg² ´M ÓKÓKºgß ¼º ¶²'¼·`ÓK±'ª#¼¶0´ · ± «K±Ô'ª#¶¾8¯"«K ªM¶¹ ·5«K¶ª#¾8º ²'¯"«h¶)· ±' ªU´M¶«KÕwÞz¶²'«K¯"¹wÓh¯"«Kº »"'¶ÓhªM± ¾á½ ±'º ²'»l«K± ± ¾8¯²·`ª#¶0Ô ´U± ªU´#¶0«h´UÔ'ª#¶× ¶²'«K´w· ±'~ÓKªM± ¾m»"¶² ¶0ª#¯"«Kº ²'»YªM¶Ú' ºgª#¶½º ²'«h¶0² ´Mº « · Õ6â¬ ¶/ãg¼± ¾8¾8 ²'º ß ¼0¯«Kºg± ²¹gº ² ¶0´#³wÏ'¶« ¸d¶¶²· ±' ªÏ ªM¯"º ²¯"²'½· ± 'ªU¾8 ´M¼¹ ¶´»¶0«b±× ¶ªg¸d±'ªMÐ ¶½d¯²'½²'±¹ ±'² »"¶ª ¼± ²'½' ¼«· ±' ª<±'ª#½'¶ª#´<¶ÓKÓK¶¼0«hº × ¶¹ ·oÕ

Here is how you can minimize various types of fatigue and get the most out of your strength training: 1) 2) 3) 4) 5)

limit the repetitions to five and fewer; increase the rest intervals between sets to a duration of three to five minutes; limit the number of sets to two; pause and relax between reps; do not practice a lift more than five times a week.

* unless you are trying to build muscle, a point I will elaborate on later

1) Limit the repetitions to no more than five µâ¬'º ´U«K¶² ´Mº ±'² ä ÓKª#±'¾mªM¶Ô ´Måbº ´¹ ±0¸+¶ªU«K¬ ¯"²«K¬'¯«½ ¶×w¶0¹ ± Ô'¶½¸d¬'¶²¯l¾8¯W°ºg¾{¯"¹w±'ªU¯

¼º ªM¼¯"ßK¾8¯M°)º ¾8¯"¹¸+¶º »"¬ «º ´U¹ ºgÓh«K¶½±'²'¼¶/¯"²'½½ ºgÓhÓK¶ªM¶²'«bº ²²'¯"«K ªM¶/¯"´ ¸d¶0¹ ¹ ¿=µ´M«K¯"«K¶½«K± Ô ®"±×wºg¶«b´M«Kª#¶²'»"«K¬¶°Ô'¶ªM«bæ@±'Ï'¶ª#«æ@±'¾{¯"²º ²d«h¬'¶¶¯"ª#¹ ·5´#º °«Kº ¶0´#¿¸d¬'¶²æ@'´#´Mº ¯"²'´ ¸d¶ºg»¬'«K¹ º ÓK«K¶ªM´U´M¬ ±¸d¶½«K¬ ¶)¸d±'ª#¹g½¸d¬ ±ªM'¹ ¶½±'² ¼¶¯"² ½dÓh±'ªU¯"¹ ¹ Õzµ0Ñ¶´#ºg½ ¶´M¿w¯´«h¬'¶ª#¶´M'¹ « ± ÓÓK¯"«Kº »" ¶¿w«K¬'¶¹ ¯"´#«ª#¶0Ô ´U±'Ób¯j´#¶0«b¯"ªM¶/Ô'¶ªMÓK± ªM¾{¶½d¯»"¯"º ²'´M«b¯j½ ¶¼ªM¶¯"´M¶½¶°)¼º «K¯"«Kº ±'²± Ó«K¬ ¶ ² ¶0ªg× ±' ´U´·w´M«K¶¾8Õâ¬'º ´Uº ¾8Ô ¶½'¶´U«K¬'¶/ÓK±'ª#¾8¯"«hºg± ²±'Ób«K¬ ¶¼±'¾{Ô'¹ ¶° ¼±'²'½ º «Kº ±'²'¶½ª#¶ÓK¹ ¶° ¹ ± ±'Ô ´² ¶¶0½ ¶½ÓK±'ªUÓK'ª#«K¬ ¶0ªU´#«KªM¶²'»«K¬ºg¾{Ô'ª#±× ¶¾8¶² «KÕ=µ ç ¶ª#ÓK±'ª#¾8º ²'»l¾8± ªM¶«K¬ ¯"²´Mº ° ªM¶Ô ´Ô ¶ªU´M¶«¬ º ²'½'¶ª#´U´M«Kª#¶0² »"«K¬½'¶× ¶¹ ±'Ô ¾8¶² «ØÝ º ²'´#º ´M«K´ © ª#Ð'¯"½0·`è@±'ª#±'Ï0· ¶× ¿o¯"² ±'«K¬ ¶ª}¹ ¶0¯½'º ²'»Yæ@'´M´#º ¯"²~´MÔ ±'ª#«K´}´M¼º ¶²'«Kº ´#«b¯"² ½~¯YÓK±'ª#¾8¶ª @ ¸d± ªM¹ ½~¼¬'¯"¾{Ô'º ±'²¸d¶º »"¬'«h¹gº ÓK«K¶ª#Õdéº ¾8º «Kº ²'»U· ± 'ª}ª#¶0Ô ´}«K±~ÓKº × ¶/º ´}¶× ¶²~Ï'¶«K«h¶0ª#ÕÞu¯"²0·`± Ób«h¬'¶ ¸d± ªM¹ ½'³ ´U´#«KªM± ²'»"¶´#«b¯"²'½~¬'¯"ª#½'¶´M«Ï'±'½ º ¶0´}¬'¯W×w¶Ï ¶¶0²~¾8± ¹g½ ¶½¸dº «K¬ÓKº × ¶/¯"²'½~ÓK¶¸d¶0ª}ªM¶Ô ´M¶«K´#Õ}µ=êë¬'¶²ìÏ ¶»"¯"²«Kª#¯"ºg² º ²'»"¿=µªM¶¼¯"¹ ¹ ´Ô ±¸d¶ª#¹gº ÓK«Kº ²'»l»"ª#¶0¯«Þuº Ð ¶ÑªMº ½'»¶0´#¿ µ0ì½ º ½d¾{¯"²·`ª#¶0Ô ¶«Kº «Kºg± ²'´U¯"² ½´M¶«K´ ¸dº «K¬'± '«b«K±'±¾{'¼¬´M ¼¼0¶´#´MÕYêí¬'¶²ìb´M«K± Ô'Ô ¶½ ¸d±'ª#Ð'º ²'»l± ²«K¬'¶/ªM¶Ô ´M¿oìbÏ'¶»"¯"²«h±º ²'¼ªM¶¯"´#¶º ²´#«KªM¶² »"«K¬ª#¯"Ô'º ½'¹ · Õ+ìbÏ ¶¹gº ¶× ¶· ±'~¼0¯²¼'« '²'² ¶¼¶0´#´M¯"ªg·`ªM¶Ô ´U¯"² ½´#¶«K´M¿o¯"²'½~½'º ´M¼±0× ¶ªU¯"²~¯"Ï'º ¹ º « ·`«K±ª#¶¼0±0× ¶ªU¾{'¼¬Óh¯"´M«K¶ª#Õ+©@²'½ ¿· ±' ¸dº ¹ ¹'¾8¯Ð'¶@Ï'º »"»"¶ª<»"¯"º ² ´MÕ=µ 18

2) Increase the rest intervals between sets to a duration of three to fiveminutes î8ïð"ñ òKóô0ñ õ ö'÷UòKøgù5òKúòKð"ñ ûù ú õdü ý òKú÷Mþ ï0ý ÿ'ü ýjð"÷Uñ ü òKòKñ ïð"÷UòKó'ü ø#ò ù5÷#ïô0ú ý'ÿ ÷Uö'ïò dïïýù ú'õ ø

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KýøMïð"ñ ü ò ù òKó ïùdð"ý òòKú"ïòù ú'õú'õ òKð÷MòKïøU÷MúòKó ïù`ôð"ýøMïôøMõ ü ò8ú øMï{ï8ö'ïø#÷ðý'ÿ8ð"û ï8ú øï 8ú'ý ï ù "ú ü ïòbï )ïø#ô0ü ÷#ïþ óùw÷Mü ú'ñ ú üg÷# ò ï0ú ý'ü ÿ uð"ò ïù ï !dó úÿ ú'ï÷Uý ú'òbú dýó ï0ðñgòKó~÷Mþ ð ôó'ð"ü ý÷MòKú ôûøMïô ú "8ïý'ÿ ÷UòKó'ø#ï0ï/òK ú Kü ï 8ü ý õ'òKï/ö'øMïð"û ÷Uö'ïò dïïý÷MïòK÷Uü ú ý'ï/üg÷UòKø#ð"ü ý'ü ý òhó'ïý ï0 ø ú'õ ÷U÷ù ÷#òKï áø#ð"òKó'ïøUòKó ð"ýdö õ'ü ñ ÿ'ü ý !8õ ÷Môñ ï

3) Limit the number of sets #

wï0ýü ù ú õû'ïïþù ú'õ øUøMïþ ÷Uÿ'ú dýðý'ÿøMï÷# ò hú'øUðlñgú ý lòKü 8ï/ö'ïò dïïý÷MïòK$÷ wô õ 8õ ñ ð% òKü ï&Kð"òKü "õ'ï/ï'wï0ý òKõ'ðñgñ ù`÷MïòK÷Uü ý uõ'÷#ôñgï&"øMúdòKó(+ü ñ ñwö ï÷MòKü 8õ ñ ð"òKïÿ dó ügôóü ÷Uý'ú ò ï ïøùwú'ý ï ÷}ú'*ö )ïôòKü ï ,+ó'ð"òbü ÷ dó0ù`òKó'& ï ÷MòKø#ï ý "òhóð"ý ÿòKú ý'ï/ú'ý ñ -ù /.10243'567086 93.130:;$3< dú'ø#û'ú õ'òbü ÷ñ ü 8ü òKïÿòKúú'ý ñ ù5ò dú÷#ï0òh÷þ ïøUï )ïøMôü ÷Mï =8ý ï÷Mï>ò dügòKóòKó ï {ð"üg( ý dïü "ó'?ò ðý'ÿú'ý @ ï dü òKóB ð AC DGñ ü "ó òKïøUö'ð"ø#ö'ïñ ñ E+ó'ü ÷ Kú'$ø 8ð"òbü ÷ý ú'>ò døMü òü ý÷#òKú'ý ï Foügò )õ'÷M>ò dú'ø#û'÷ Kú G ø 8ú ÷Mòô ú {øMð"ÿ ïH÷

4) Pause and relax between reps Kòü ÷Uðl÷MòKð"ý ÿ'ðøMÿþ'ø#ð"ôòKü ô0ï/ügýI{ú'ø#òKóJK{ï0ø#ü ôðjòKúðL ú ü ÿòKó'ïñ ú ôû'ïÿú'õ òþ ú'÷#ügòKü ú ý(+ó ïø#ï

òKó ï )ú'ü ý'òh÷ðøMï÷#õ'þ þ'ú øMòKü ý lòKó' ï dï0ü "ó ò7 !+ó'ïü ÿ ï0ðlü ÷Uý'ú òòKú"ü ïòKó ï{õ'÷Môñ ïð"ý0ù5ø#ï÷Mò ð"ý'ÿ'÷#õ'þ þ'ú ÷Mïÿ'ñ ùg÷#ðL ï@òKó'ïM)ú'ü ý'òK÷$

t If you freak at the thought of putting some weight on your joints, expect your joints to remain weak. s

J@øMòKó õ'øNú'ý'ï÷$wòKó ïôøMïð"òKú øUú I8ð"õ òKügñ õ ÷Hwþ øMú þ'ú ÷Mïÿï)ó ð"õ'÷#òKügýlòKó'ï{õ'÷#ôñgï/ð"÷O'õ ügôû ñ ù ð"÷Uþ'ú ÷M÷#ügö ñ ï !í P ó ü ñgï/ügòbü ÷ü ý ÿ'ïïÿó'ïñ þ K õ ñwü ýdö õ'ü ñ ÿ'ü ý !8ð÷M÷Ho ð"÷ ù ú'õ(d ü ñgño÷Mïïñ ð"òKïøUügýòKó ï ö'ú ú'ûw øMð"ôü ý lòKó'ïh ð"òKü "õ'ïü ÷Uôú'õ ý'òKïøMþ øMú ÿ'õ ôòKü w ï@+ ó ïýd÷#òKïïñwôð"ö'ñ ï÷MòhøMïý "òhódð"ý ÿ8 õ'÷#ôñgï òKú'ý ïð"ø#ïòKó ïú ý'ñ ù5ú ö*) ïôòKü ï÷H Q'ð"õ ÷Mü ý jð"ý ÿdø#ïñgHð )ü ý Rzð" ÷ 8õ'ôóð"÷U÷Mð Kïò ù5ð"ñ ñ ú d$÷ RSKú'øUðl÷Mïôú'ý ÿú'øU÷Múö'ïò dïïýù ú'õ ø Mø ïþ ÷dügñ ñwý ú'òbú'ý'ñ ùT8ð"û ï)ù ú õdñ ï÷M÷{üg÷#ïøMð"ö ñ ïwö õ'ò>dü ñgñwïý ð"ö'ñ ï)ù ú õòKú"ïý'ïø#ð"òKïó ü "ó ïø ð"ñ õ ï0÷Uú{õ'÷#ô0õ ñ ð"øUòKïý'÷Mü ú ý Jx÷Kú øUòKó'ïö ü òúð"ÿ ü ô0ï/ð"ö'ú õ'òbý'ú òñ ú'ôû ügýjú õ'òù ú õ'ø )ú ügý òK$÷ wü òbüg÷Uðñgñoó' ú Ldð"÷Mó U@ú'õ'ø )ú ü ý'òK÷ dïøM& ï 8ïð"ý òbòKúñ ú'ôûð"ý ÿ÷Mõ þ'þ ú'ø#òbñgú ð" ÿ K ý Kð"ôò7

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K ò>d ð"÷Uÿ'ü ÷Môú ïøMïÿü ýòKó'ï&8 ü ÿ K% ïü "ó'òhügï÷UòKó ð"ò ùwú'õ øUû'ý'ïï÷$w ïñgö úd ÷$w ïòKôw ó'ðH ï÷#þ'ïôügðñ 8ïôó'ð"ý ú'ø#ïôï0þ òKú'ø#÷Hwú øU÷Mïý'÷#ú'ø#÷Hdó ügôóø#ï0÷#þ'ú ý'ÿòKúñ ú'ð"ÿ ü ý 7ù ú'õKø#ï0ðûdðòòKó ï òKó'ú õ "ó òú þ õ'òhòKügýj÷#ú { ï@d ïü ó'òbú'ýù ú'õ ø) ú'ü ý'òK÷$w ï) þ ï0ôòù ú'õ ø) ú'ü ý'òK÷UòKúø#ï{ ð"ü ý(+ïð"û Pëó'ïý'ï ïø ù ú õdðòKòKï8 þ òðjó ïðL" ù`ñgü K ò7w òKó ï8 ïôó ð"ý'ú øMïôïþ'òKú øM÷d ü ñgñw÷#òKú'þù ú õ'ø8 õ ÷Môñ ï÷ K ø#ú m ôú'ý òKøMðô0òhügýjö0ù5÷#ïý'ÿ ügýlþ'ð"ý ügô/÷Mü "ý'ðñg÷UòKúù ú õ'øU÷#þ'ü ý'ð"ñoô0ú øMÿ 8 = ñ ÿdòhü { ï0ø#÷Uõ'ý ÿ'ïøH% ÷MòKú ú'ÿòhó'ü ÷d ï0ñ ñwðý'ÿö õ'ü ñ òd ó ð"òòhó'ïù`ô0ðñgñ ïÿ ñgü "ð{ ïý'òb÷MòKø#ïý "òKó d ü òKó( ð"ø#ügú õ'÷Uó ïðL" ù ÷Mõ þ'þ ú'øMòK ïð"òK÷$ !N ú ó'ý6 W ø#ü { ï0ûw ðjñ ï"ïý'ÿúJX8 ïø#ügôð"ý(d ïü "ó'òKñ ü K òKü ý lð"ý'ÿö ú'ÿùwö'õ ügñ ÿ'ü ý õ'÷#ï0ÿòKú÷Mõ þ'þ ú'ø#òõ þdòKúYA CC C þ'ú õ'ý ÿ'÷Uúw ï0ø#ó'ïð"ÿV@ J ý ÿdñ ü ïÿdõ ý'òKü ñwð"ø#ú'õ ý'ÿý'ü ý ï0ò ùjù ïð"øM÷ ú'ñ ÿòKúòKïñgñwðö'ú õ'òbügò7 19

5) Do not practice a lift more than five times a week. Z [\H]^__7` ^&a&b_7`_7`c_d e __7cf ^gca"h gHij ^k7[\H_ bT^e ]` __7[l e l ^_ bTgHe mY` [h \Hg_7[\$^i[n^\ clo]^_gH_?\H[ l]^\Hp*q r7_o[ ^g[ lj bBe kb[h \_7\$ce le l ]!e gl[ _s^j j-_7` [h ]` __?` \H[h ]` tvu'w(`^ ]^l^\Hcj-e o^c!e lx j cl le l ]!gH_7\$^l]_7`_7\$ce l e l ]!gH^gHg$e [ lg1e g_7[`cLn^_7`^c_7`j ^_7^&o [cga8hi` s[\Hfcgx [gHg$e yj ^@s` e j ^y ^e l ]!cgk7\H^g$`cgx[ g$gHe y j ^>uz-\$^n^cj ^ok7[\Ha"^\i[l gHhj _7cl __7[ { [ne ^_|8j ba"x e i_7^ca"g1}\H[k7t-~Kj coe a8e \1Xc_7g$e [\Hg$fbTck7_7^\` ^ ha8xgH`e xx ^o_7[_7`^ { t j e _?^KhgHg$e clcl oh j ]c\$e cl(s^e ]`_7j e k7_7^\$g` cLn^&h x_7[_ s^l _ b-7^e ]`_g$^gHg$e [l gc1s^^ft ur7p acs^e ]`_7j e k7_?^\$z*u(g$ce os[ \$j o i` ca"x e [lr nclX` cfc\H[nTk7\$[ ahj ]c\He c!e l cl e l_7^\ne ^szGur_7\Hce l gHe mY[\g$^n^locLbgc1s^^fz^e ]`_`[ h\Hgc!o cHbtr>s[ \$fk?[ \_7` ^&][n ^\Hla8^l _7t,` ^lricl p _x\H[o hi^zrj [gH^aKb1[y t*u

t A German study performed in the early sixties discovered that taking more than a day off between strength training sessions reduced their effectiveness by a whopping 50%! s

l o e k>b[h_7\$ce lj e f^X` cf c\$[nzb[ hse j jj [gH^b[ h\Hgq v[ g$_co hj _7g-s` [`cLn^&a8[\$^ _7`cl_7`^e \` ce \_7[(s[\$\bBcy[ h_s[h j oo [(s^j j^a"h j c_7e l ]!_7`^x [s^\1g$i` ^o hj ^[ k>se \ b k7c\$a8^\[ y}^[x j ^gs` [gH^o^co j e k7_\$^i[ \Ho(scghl _7[h i` cy j ^k7[\ o^ico ^gybTa8^l[ kclbBg$e ^z cj _7`[ h ]`[y` e a8g$^j ko e ol [_ ^n^l(s^e ]`cyh if^e ]` _ bqu'w(`^ lh a"y ^\[ k_7e a8^gx ^\s^^f(nc\H e ^o z*us\H[_7^X} ^[ xj ^gGe l * 4 ¡¢£$*¤'¥ ¦§ ¨ § ¡©`e g [ j o8k7cgH` e [l ^o8a8cl hcjs` e i` [k7k7^\H^ocj [ _a8[\H^gH[h locone i^ _7`cl8a"[ g$_a"[ o^\Hl8y[ [f gHt uv[ \H^&[ k7_7^lr_7\Hce l^o[lcLn^\Hc]^ [ kk7[ h\_7[k7e n-^_7e a8^gcXs^^f z-yh _ `cLn^X_7\Hce l^o8[ l8v[ lo cLbz ª^o l^gHocLbz cl o8Z\He o cLb-z [ \@^'n-^\ b [_7` ^\o cHbtr`cLn^&cj gH[ a8co^&][[ o x\H[]\H^g$g[ l[ l^[\_ s[o cLb-gx ^\ s^^ft8«8[s^'n-^\$z roe o"l [_k?[ j j [s c[l ^&[ \_ s[o cLbTx ^\s^^fx c_7 _7^\$l&n^\b[k7_7^l t*u The mighty Arthur Saxon performing his official world’s record lift of 448 pounds in the two hand anyhow. (Photo from Earle Liederman)

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é ê ì"í îï ê ðñîHòó ôLõðê ö ÷ôø ù óúú7ûññü@ô÷÷ñýHôú7ñþÿ þ ôö÷ñýHî-ùï ùõ ýHñíñú?ê ú7ê ùö ë ûñôBú7ý$ôê ö ê ö ÷!ôöþï ùñíê ú û ê ö ÷!ô!û ê ÷ûýHñí ôý$ø ê ñôöþ Kñö(õùýHð ùó úôîú7ûñ ÿ î$ô 7ñXôï ú?ñý$ö ôú?ê ñ

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ù ö ú7ý$ôý=Tú7ù4õûôúú7ûñíó ø ï ê ú7ûê öð î?>@SùîHúîHñýHê ùó î ê öA.ó ýHê ñîù óý1þó ý$ê ö ÷B;C7ôú7ê ÷óñþî$ú7ôú7ñî-ôö þ 7ý$ù ì ì"ù ê ö ÷!ù óú ù íù î$ê ú?ê ù ö -ôö þö ùúþó ý$ê ö÷ì"ôLü@ê ì"ó ì ' DE$@*&ôú?ú7ñì"í ú7 î 7>4ôî1ú?ù í F$!îHú7ý$ñö ÷ú7ûñüí ñýHú7î G4ýHî ú7ùö ñôö þ 3H =ý -ôö ú ï ê ð ñ&ú7ùí ùê ö úù ó ú 8 ùõñý$ï Iê 7ú?ñý$î Edward Aston was a famous British midû ô ñôî$ô ê ö ÷!ú7û ôúÿ 7ê -ñê î1ú7ûñì8ùîHúýHñí # î J4ùþê öú7ñö þ ! dle-weight lifter who bent-pressed over 300 pounds, one hand overhead. (Photo ñ þ 7ùý1ô!í ùõñýHï ê 7ú7ñý1ú?ùþ ù 8ù úø ñ ôóîHñ -ôîùö ñ from Earle Liederman) îHì"ôýHúôï ñ ðî$ôê þ -ú7ûAñ ôö öù K ú ù óö úû ê ÷û ñýú7ûôö ?ê ñ ñ ôóîHñ@õê ú7ûú7ûñì8ùö î$ú7ñý1ï ùôþ îú7ûAñ Tôý$ñû ôö þ ï ê ö ÷!ú7ûñATû ôñô6ñý=Tö ôý*ýLùõ ì"ôýH÷ê H ö 7ùýGñýý'ù ýôö þ ôýH2 ñ 7ùý ñþú7ù þ ùLñ ñIý ú7û ê ö÷!ú7û Lñ ôöú?ùì8ôLüê ì8ê ñî$ô 7ñú B-G,ý Mù î$ñí û 8ù ý$ýHê ÷ôö(õû ùûôîú7ýHñôú7ñþì8ôö Bî$í ùýHú7îê 7ö .óýHê ñî1ê öú7û 2 ñ Nù# î ,Kö÷ñï ñîôý$ñô ù øîHñ=ý -ñþú7ûôúø ùþ øó ê ï þ ñýHî "Bõû ù÷ñöñýHôï ï Bú7ý$ôê öú?ù ?ôê ï óýHñ "Sî$ ó 7ñ# ý 7ý$ù ìôï ùúì"ù ý*ñ íñ ú7ñôýHîú7ûôöí ùõñý$ï Iê ?ú7ñý$î -ôï ú?û ù ó÷ûú7ûñï ôú7ú7ñýø ñ ö ûô!ï ùúûñô ê ñý <

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23

RIGOR

MORTIS, OR WHY HIGH REPS FAILED TO TONE YOU UP

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t You like burn? Light a match.

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—Fred Hatfield, Ph.D., Powerlifting World Record Holder s

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24

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25

"BUT I

t …occasional heavy lifting tends rather to harden the muscle than to rapidly increase its size, protracted effort at lighter but good-sized weights doing the latter to better advantage. —William Blaikie, How to Get Strong and How to Stay So, 1879 s

26

D O N ’ T WA N T TO B U L K U P ! "

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' (% )#'$ &* +& ,-. $/ ,10NûLÐÓ(×ÚÓÑN× å#ÛÍFé2× à× é2× 2Ó?ÛÐÓ?ÑéDÍÕàÛ ÍÖ 3 ÛÍÙàFÚÍÎ* à 4XéDÕå=èÝ Ó 5BÑàÚFÛÐÓ(ÙÓèÍàåÛÙ=ÕèÛ× Íà Û ÐÑÛ6ÖÍÝÝ ÍÎ^å=ú 62ÍÎÝÍÎ × å 3 Ý Í7Î 4 â ûLÐÓ?ÓGü!ÑèÛ%àÕé2ÞÓÙÎ*× ÝÝ ÒÑÙkÔÖÙ=ÍéyÒ× èÛ×é ÛÍLÒ× èÛ× 9 é 8 ÑNß×àÚFàÑéDÓ?ÖÍÙEÛÐÓ áÓÍáÝ Ó?ç%ÐÑÒÓ?åÛ ÙÓàØÛ ÐFÛÙÑ× àÓÚ :bÏXÞÕÛ%ØÓàÓÙ=ÑÝÝ Ô× Ö ÔÍÕFßÓÓáLÔÍÕÙ#ÙÓáå#ÛÍFÛÓàFÑàÚ*ÕàÚÓÙ6ÔXÍÕFÑÙÓ(×à ÛÐÓlèÝ ÓÑÙ=úfû?ÐÓÙÓlÑÙÓ(ÓGü èÓáÛ× ÍàåÏSÍÖ%èÍÕÙ=åÓú ; Íé2Ó?ÑÝ × Óà*Ý × ÖÓ?ÖÍÙé2å#ØÙ=ÍÎ Ý × ßÓ!Î*ÓÓÚå#ÖÙÍé ÍàÓ ÐÓÑ ÒÔåÓÛ ÍÖ Ö× ÒÓ(ÙÓáå=úçÖ[ÔÍÕ*Ñ8ÙÓ?ÍàÓ?ÍÖ ÛÐÓé2Ï ÔXÍÕFáÙÍÞÑÞÝ ÔÙÑ8àFÑ Î*Ñ ÔaÎ*×ÛÐFÛ ÐÓ?è× ÙèÕåÔÓÑÙå ÑØÍFÑàÚfÎ*× Ý ÝXàÍÛ ÞÓ?Ù=ÓÑ8Ú× àØaÛÐ× å#ÞÍÍß=ú <ÍÙ#ÛÐÓ Ù=ÓåÛ ÍÖÔXÍÕÏXãlÍé2é2× ÓåÏSÛ Î*Í*å=ÓÛå#ÍÖ%Ö× ÒÓ?× åÎ^ÐÑÛ >rÓà×àFÍÙÚÓÙ=ÓÚ*ÖÍÙÎ*×ÙÔTå=ÛÙÓàØ8ÛÐú

t To get strong and hard without getting big—train heavy but do not do many sets. Thus spake Comrade Stalin. s

Russian, Eugen Sandow—the ultimate body proportions for all time. Sandow displayed perfect curves no matter how he stood. Even when relaxed, Sandow’s abdominal wall was a six pack modern gym rats would envy, (Photo from Earle Liederman)

27

“No Bulk Here, Comrades!”

28

/? @BAC DFE GHI'JIIKFLMKGNOL HI'LMKPAC DQ&@CQ.RSIQUTML @IVWGK)A=G(NO/L HL O AVWEIG.HA=TML @OL KXV%CQ&IYHIK T L XE OO AZ L K XVWL [&T LM\IT A=O/C]G^ ^FG1TML OOT I'RD[.NT IPOCPAC DQ&NGQNG([.[&L K L OL GT T A_7`aC]KC OOEL K \]C@ L OG([bKIYcdRD[.NT IPXGL K VWJ DOQ.G(OE IQ&XIOOL K X1J GN\]OEIPRIGOBAC Dc-IQ.I'[.DZ ZC [.I^]OC]EGHI L K]OEIP@L Q.[OZTMG(NI_7efL K^-C@gT LM\IPG@OIQ&JIL KXhL K]GhNG[OCQ&J I^ QLM^^ IK]@CQAIGQ.[_=ijC[.O TML \IT A1AC DQ&RIG[.DQ.IRSIKO[c-LMT T%KC OLMKNQ.IG[IVkc7EL TMIAC DQc-IL XEOc-L TMT%X(C-DZ]Gh@IYc ZC DK ^ [_1lEIPZGN\ L K X1^ IK [L O AmC@ACD Q&RD[.NT I[.n%NC KOQ.G(NO/LMT IPZQ.COILMK[bEG[&L K NQ.IG[I^ V OE IP@/LMQ[.OOE L K X1OC]E GZZ IKc-E IK]n Q.IGT n%RD[.NT IPXQC)c-OE]OG\I[&ZTMG(NI_%oIPEGZ ZAp%G1^ IK [IQ RD[.NT IPLM[&GhE G(Q.^ IQ&RD [NTMI_ eqIIZPAC DQ&[I[.[.L CK [UJ Q.L I@GK^]EIGHA=L @[.\L K K)A7Z Cc7IQULM[%c-E GOrAC DFGQ.I'G@OIQ_-imA @Q.L IK ^F`aQ._kskD ^^]oL G[LMCOOCF[.tD GOOI^FGKFC DOuC @u/OE L [.u c-CQ.T ^Fv wx]ZC DK ^ [UGOyGK]I@@L NL IK O z){| Z CD K^ [&C @J C^)Ac-IL XEOc-E IK]EIPOQ.G(LMKI^ac-L OE]G1NCD ZT IPC @E IGHA=} OQ.L Z T I[.~ V%G[&[IO[ C@OE QIIPQIZ [&GQIP\K Cc-K]L K]OE I'L Q.CKc-C QTM^_7qIGQ.[&T GOIQskD ^^]J INGRSIPG1ELMXET A [.DNNI[.[@DT%RG[.O/IQ&JC ^AJ DLMT ^IQc-E IK]E I'D Z ZI^-EL [H%C T D RSIPGK ^][.O/GQ.OI^][.tD GOO/LMKX { | x) { w_=L [&OELMX(E [&GQ.I'E DXIPNC RSZ GQI^]OC]OE IP} ZGLMQ&C@ZT LMIQ[bL K][.EC QO[.~WOE GO[.IO@C DQ c-C QTM^]QINCQ.^[.V(AIOE IPL [&OQGLMKL K Xbc7L OE]EGTM@OEI$c-IL XEOEIPD [I^]OC]TML @O_7C]RD NE]@CQ OEIPRSGLMK[.OQIGRJ DTM\L K X1D Z]OEIC QLMI[_ q.)= ].- $B )1$ -h$ ] ]m/. lPE D[[.ZG\ IqqC RQG^ IqOGT L K _

29

"MACHINES

A R E T H E W U S S E S ' WAY O U T. "

)-PP ¡ P ¢ M£&¤¥¦ §&]¨j¥(© §.]ªa %«¥£.¬© ¥(¡M%¨¯®Mªa® %°§.]±q²§ M¤¥³ «)-§.¡ ¢ ³ ´1µf¥²¦ M³]¥³ ¶] ³P¢P²£.· ³)-¡ ¶´¥¸¡MP¤²§¥¶ £& ³]£./§.³ ´/ §¥ ³ ³ ´a³ £¤³ ³ ³® ¨j¥¤ ³P§.¥ ³ M³´h £& ¢/³-¹¦ ¶]¥£&P ³´h]¶-¢/ §&¸ ´ ³ ³§.£&¸ ¤¥©£.P¢/§. - ´ £&¥§P ¥(§.¶§&]¤³ § ¡ ®¯ºµf³ §¥§»¹=]¤ ²S²³-¸¡ M¢¼º£.¥(P« § ¢® ½§· £.¥³ £·)¹-¥³¶ªa§.®¾ ¢¢b¿À Á$ÂÃ$ÄÅÆ¼ÇÂÈÊÉ)ËkÀÌÂPÀ Í%É)ÎÁÀÏÐkÄ)ÈÍ=Ì)ÍËkÂPÄÏÈÊÄÌ)Æ Ñ Æ¼À ÒjÀÄ Ó¥Ð(³Ä)¶Î(YÐ(×$ÂYË.¦Ë¡MÀ/Ä'§. ³ Ë(À´aÍ%Ì)Æ ÑMfÆ¼À Ò³ÔÖÕ)© §.£.³ ¥²£b¥(³³-® º³ ¢/¥³ ¡M¥§³ £&]£.¥(³ ¶]¸)¹=¢ §.£.²Ö ³ ´%£¥´´§. ³´ t ... check out the weight facility. If there are more machines than weights and you're not in the snack room, think twice before entering. —Louie Simmons, powerlifting coach extraordinaire s

30

/ £&¸ £.]¡ ¥§.³]]©£.P¢§$- M´£- ³¹©-¥ÖP/ P¡ ¥£.£./§.³ ´/-/-© §¼ ¹ ©§.£¡ ¢®aØÙ ©¡ ¶¹©]§.¥/ §&Ú £.¥(´´§&¥³¶]Y×$¦¡M§.Ûk- MF¢ ¢ ¹= §U §'© ³ ¶§.¶F¢ M¢ ¹ ¦ ©³ ¶ £& ³¹© §&¥³ ¶£.ÜÝ§.£.²'¹=¤¥£® « ¥©¡%µq · %¥(³- ³³ Ö¥ ÖP¤ §.§Þ¤ Ö'¥³ ¶]£¦ §.£&¦ §¢ §²¥³¤PY×$§.¤ £.'£.¦¤ ¥¡ £. ¢/§.²àß¥bá( ¡ ¡ ¥%µq¥¡ M¢§.³ M¥(%¦ § ¦ £.¶]¥³] ³ §£ ³ ´1Þ×¦ § M²S³ /- ¡ ¡ © £./§.¥P/ £ ¦ ³ ®7ªa]¥h£¢¶© ²S¸ ¡ ¡%¸ ³¤]¦§.£.££&]¡M ²S M®âØÙ ©¥1¸ §¥·]¤³ / M³© P¸³ ¤ ¦ §£.£ M³´q- ]¥h¸¥§.¸¡M¡W¡M¥¶ ¶- ] PY×¥¤¡ ¹=P£.¥²S$- M´¥£&P -]¶ ©²¸Bã ¸¡M¡ £¹ ©]¥Ö Õ)© £©£.¶®=ä³¤P¥´¥ ³%´]]¡M ² ®7°Y×$/%§.©³-Ö§&] P¾(² ²¥(¤ ³ åj¥1 ¹¦P ¢¥³]Y×$§¤ £P²¥¤ M³$- ]¥h§¥¡%¸ ¥(§.¸¡ ¡% ³] £&§.¥¤·£.åj¡ ¥¶ ¶ - ]P£¥²- M´®7æq ©P- M¡ ¡W£. ¡ ¡%¸P¥¸¡ PF¡M ¢$- ´ B¹©]¥Ö'¢¥ ¡M¶- - ¤ç

êè é ëìíî ï]ïð.ëPñï òóó ëô ô ð.õ(íîï]öî ì ÷/ø.î ôW÷é ë$ù-ëú ûé ÷ú ì-üýþaÿPé ëPóø.óëôMô%ëô ú òú ì÷/ëð îì ë'ñ ëûøëë'îø.ëëñ îò(íîï]ö ì ìî ÷òî ë$íîï ø&éìñ ð&ú ì]î ø&îï ÷î ì]÷éëPóø&ïì ÷ú ô(íîï ô ë÷ûîFî÷éë$ù-ëú ûé÷ÿ òöé ú ì ë'øëð÷ø.ú ö÷ðí%î ï]÷îFî ìëô(ì ë'îòSî ëòëì÷ÿ qî ïø ð÷ ó ú ô ú ú ìûhòïð.öô ëð&ûë÷ìîaù-îø î ï÷óë ö ïð.ë'÷é ëPò öé ú ì ë'úMð&ñî ú ì û1÷éëú ø )î óÿ1èÙéëì í%î ï]ûë÷ó ö ]÷î]÷é ë'ø. ë ô(ù-îø.ô ñù-é ëø.ëíî ï]é ëP÷î]öîì ÷øî ô(íîï øù-ëú ûé ÷ðõ(íîïaù-ú ô ô ë îð.ë$í%î ï øð.ëô ÷ î ì]úMì )ï øMímú ì]÷é ë ô ìëð&î òSî ëòSëì÷Bíî ï]é ëPìî ÷ð.÷øëì û÷éëì ëñ ÿ !ëðúMñëð.õkíî ïù-ú ô ô%ìî ÷ó ë óôMë'÷î]ïð.ë'òîð.÷î Bíîï ø&ð÷ø.ëìû÷é ÿ fîï ø&ìë"ø îï ð&ðMíð.÷/ëò ù-ú ô ô%ð.éî ë hóø.ú ö ]ï ìñ ëøíî ïø&û #ð ëñ ô(ù-é ëì]ú ÷ø ë ô ú ëð&÷é (÷÷éëPð.$÷ ó ú ô ú ú ì û1òïð.öô ëð ø.ë'ì î ÷ï ]÷î]÷éë )î ó& ÿ %qð.ú ì û1÷éëPð.÷øëì û÷é]óï ú ô ÷î'ì (ì-ë ëø.öú ð.ëPò öé ú ì ëPú ð&ô ú ëPðé î î÷/ý ú ì(û 1 ö ì ìî ì øî )ò h ö ìî +ë * , ì ññ ú ÷ú î ì]÷î]÷éë öï ÷/ëPú -ì )ï øúMëðíîï ø.ë (ð ú ì(û îø&ú Bíîï-÷/ø»í=÷î]÷ëð.÷Bíî ïø ò öé ú ì ëýóï ú ô ÷ð÷ø.ëì û(÷é-ú ì]÷éë úMëô ñõ(íî ïù-úMô ô%óëPó ïúMô ñúMìûhï -òSú öøî ý÷/ø ïò (/î #ø ï ÷ïø¼ë øî óô ëòSð./ÿ .éëPòîø.ë /ú ëñ]÷é ëPî-ó )ëö÷õ%÷éëPòîø.ë'ôMú ëô í1íî ï øëP÷î]ñë %ëô î '÷÷ëøì î ëø.ô î ñ -õ .ë 0ô (úMì#ð 1(ï 3ô 2qé ë 4 ÿ .-ø5ú ì ú ì û1ú ì ú $ëñ ÷é)'ù í=øë ë÷ú ÷ú %ëô í=ô î ñð&÷é ë 5ð òë'òï ðöôMëðõ%÷ëì ñî ìð.õ%ô ú û òëì÷ð.3õ (ì 6ñ )î ú ì ÷ð&ú ì]÷é ë'ð òSë ÷/÷ëø.ì õWëìöî ïø ûú ìû òú öø.îý÷ø ïò bù-é ú öé-ë ëì÷ï ô ô ímô ë ñ ð&÷î]ú -ì )ï ø í(-ÿ .72qî ò îï ìñ-÷é ÷øú ð ù-úM÷é]÷éëPñ ú ú ý öïô ÷ ímî ô ú ì ú ì û1ï íîï ø kîú ì ÷ðù-ú ÷é]÷é ëPò öé ú ì ë 8 #ð $ú ð. ÿ 9:öé ú ìëðù-ëø.ë'ó ï ú ô ÷ î#ø ì 8 ë5ø ûë ëø.ð.îì 8 ;:ì ñ ,(òÝí%ë÷÷î]òëë÷îì ëÿ ,ì]÷éë <î %úMë÷ì ÷ú îì 8 ð&ð.ú ì ûô ëýòSúMìñ ëñ]ñ øú ëP÷î ð.ï ööëëñ]úMì]÷/é ë =Sô íò ú öð.õ%ìî] ë î ø÷îø&ë 0ëìð.ë ù ð&ð øëñF÷î ñ >ìöë'5ð îø.÷ð&ðöúMëìöë'ÿ që÷÷/é ë ' ?fïð.5ð ú ëð @%÷5ø ú ì ú ì û öú ôMú ÷ú ëð&ôMîî ]ô ú ë A)ï ì a3í ø.ñõ ù-úM÷é ôMëì÷ ímî ïûô ímó ø.óëôMô ðõ%úMì÷ú òú ñ (÷úMìûô ímóúMû ô ÷ëð.3õ ìñ]ì î÷òSï öé]ëôMðëB ÿ é ëPë ú ô%îì ë#ð ìî)ù ÷é ÷ ø.ëë$ù-ëú ûé ÷#ð øëP÷éëPòî ð÷ì ÷ïø ô Cõ ëø.5ð ÷ú ô ëõ 5ð ëð.÷õ% ë ëö÷ú ë3õ ì ñ] ë ú öúMëì÷÷ø (úMìú ì ûh÷îî ô ÿ=þaî íî ï D

t Your nervous system will shove a brick under your gas pedal when it realizes that the stabilizing muscles are not up to the job. s

“Machines are the wusses’ way out!”

31

I S O L AT I O N

EXERCISES,

FRANKENSTEIN’S

CHOICE

CE FGH IJCFKFG5LM IM IJNHO0PHG5FQ7GRTSUH IVAH M WFIH G#XIY H XZW5HG[>H \F$KLF]LZX\^ _X` \H\a'M FK L(Ib_ZH GcXdM WX`LCFMXIHOH GY M WH W#`M eH`H JHOFH IW5M XIW#XGcFG5M YH PWceM YeZLY eWc` XXeH\` M eH fL(Y X`` H Y FM XIXdZX\^3PLG5FWg R h >[ H IMd+^>Xb'dL[>XG#FKHiG5LIeH IWF$HM I` XXejC^>XbWKXb` \L[>XM \'XIH k lXM IFHO0H G5Y MW5H WR m KH^nLG5HM IH ddM Y MH IFj3FKH^&IH JLCFM [3H` ^&LddH Y F^>XbG#LFK` H FMY PH GdXG_LIY H j3LI\_LeH0^>Xb _XGHUM I-lbG^'PG5XIHR

t In America convenience was a substitute for power, and comfort the substitute for status. —Tom Clancy, Executive Orders s

32

o X[>H _H IF$WcF$KLFMI[>X` [>H _XG5HFKLIXIHlXM IFdXG5_)L pqrs t q5uUuvwq rx yFAM W6L7ILCFbG5L` a L^ndXGA^3XbGcZX\^nFXPH G5dXG5_Rz{KH I|^>XbPbW5K7^>XbG#Y LG#XbFXdL\M FY K7^3Xb\XIXF ' FG"^&FXM WX`LF$H0^>XbG#}bL\W#LI\` M_MFFKH_X[>H _H IFFX|^>XbG#eIH HlXM IF$R&~XjC^>XbG }bL\W5j3KL_WFG5MIJWj3J` bFH Wj3LI\'Y L` [>H W>a'XGeLW#L(F$HL_)LI\'_LI^clXM IFW#LG5HMI[>X` [>H \ FKHLIe` H Wj3FKHeIH H Wj3LI\FKH KM PW5R XbG#IHG[>XbW#W"^>W5FH _\H[>H ` XPW#Y XXG\M ILFM XI'FX_LILJCHFKLFFH L_)Xd_bW5Y `H W5R m KMW M IFH G5k_bWY b` LG/YXXG5\M ILCFMXIM W#XIH XdFKH_LMIdLY FXG5W#\H FH G5_M IM IJKXaWF$GXIJc^>Xb LG5H0a'KH I|^>Xb` MdFLZLGZH ``TXG/_X[>H0^3XbG/GH dG5MJH G5LFXG5R4XaY LILCI^>XIH HO0PHY FFX PXW5WH WW#Y XkXG5\M ILF$MXIMILY FM [>H0a'XGe|a'KH IKM W#_bWY ` H WcKL[>HIH[>H GAa'XGeH\FXJH FKH G M IJGXbPW+|LWeW#MIY GH \b` XbW h LG5` HVAMH \H G_LCI'M IKMWN'ZXXeCu-s|q-qrTR 7Q H L\` M dFW5j3PGH WW5H WjTLI\XFKH G#db``TZX\^&HOH GY M WH W#KL[>H M IFH G5k_bW5Y b` LG/YXXG5\M ILCFMXI [>H G^nW5M _M `LCGcF$XFKLFXdFKHWPXG5FW>^>XbP`L^nXG#FKHF$KM IJW>^>Xb\XM IH[>H G"^>\L^&`M dH R m KLFM W>a'K^&M FW5LM \FKLFFKHW5HHO0H G5Y MW5H Wc\H[>H `XPf dbIY FMXIL`TWFG5H IJFKgR U\\LdHa PXbI\W/FX ^>XbG/\H L\`M dFjLI\^3Xba'M ` `TGbIdLW5FH Gj-lb_PKMJCKH GjLI\JCHF]FKLFa'LFH G WXdFH IH G#ZLCJ(XbFXdFKHF$GbIeXd+^>XbG#Y LG>a M FK` H WW#H ddXGFR

53 ¡¢ £¢ ¤¤ #£¥3¤ ¦'§ ¤ #5 ¨C©ª « ¬0 5¢ $ ¨C© 5 £§$£$©©¢ '®$¯°¢ ¥> 5¢ ±&©5 0²'¤ £ ¤C#³§ 53¢ ¤ §£¢¨ ²'¤ £ 5£©¤ £5T©²' £#¥> "±&´£ °µ¶·¦§£/¸¸$5 ²'©¢ ¤ ´ £¢ ¦²' ¤ ¢ ¸ #¹5«© º±>¹¬»´ ©¢ +¼+ ¡¢5 ¨©6¡§£ # "±'¥> 65 ¤¢ ±3ª ½ ¸$ª3¾©±& ¤§£ 6¿ ¡¢ ¬ ¢ T§ ©#¤ ¨(¬0 ¢ #£¤ ¨( §5¤ £¥> ¤ ¦´¥> ´ ¦C c©²'¢ ¤ ¤3¢ ¸$50²'¢ ©'¦ 5>±>§§¢ |±>§#¦$ª ®§ ©'¬ ¢ #¤ £¢ ¦¦¦¢ ´§ ¤ §¢ ´ ¦C c$© ¢´¦¢ ´¥> ´ £¤ C£'$'¢ ¡§±Cª5¿ ÀB© '¥> ±>©¢ ¨(¢ #¢ £££T´§5 ¤ ¢5¤ ¢ ¢ #¢ ´¦5¢¹¤ 0²'¢$©'C± ´C¢ ¨¸$§¤T¤ £±²'±>TC>±3§²'¢¤ ¤T¤ ¢ © ¬ ©C¦ ª®²'©± ¥> ¹© 6"±3¢¨Á

33

IRRADIATION: GETTING

STRONG AND HARD WITH ONLY TWO EXERCISES

t It’s not daily increase but daily decrease— hack away the unessential! —Bruce Lee s

Tight!

Tighter!

TIGHTER!

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34

Soviet clinical studies determined that, indeed, strength and endurance of individual arm muscles increased considerably when other muscles were included. Here a short lightweight bar is used.

Here a heavier and longer bar is used forcing greater challenges that call on neighboring muscles. I am not talking about the obvious fact that many muscles produce more force than one. I mean the biceps itself is pulling harder when the neighbors are pulling with it.

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35

In a proper deadlift, the forearm muscles naturally stand out in cords and bands, for it takes great gripping power to keep the fingers clenched. The upper-arm muscles stand out, not under lifting strain, but the holding strain

t Anyone can relate to bending over and picking up a weight. ‘Dip, grip, and rip’ is the most normal and common movement. s

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t This man had the theory that if every day you thoroughly exercised your back muscles, you would keep your figure, your health, and your strength into advanced old age. s

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t "With muscles, as with everything else, "In union there is strength" —Earle Liederman. s

39

EMPHASIZE

t If the only tool at your disposal is a hammer, treat everything like a nail. —Russian saying s

40

YOUR PROBLEM AREAS WITHOUT ADDING EXERCISES

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42

TO B E C O M E A B E A R : A

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43

LAST

t Life is too short to be small. —Benjamin Disraeli s

THREE PIECES OF THE BIG BICEPS PUZZLE

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t Cut back on your yard work, add an extra hour or two of sleep every night and an odd nap in between, and in a couple of months DEA agents might knock on your door looking for steroids! s

45

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t Physical strength is all very well if one has a purpose for it. Otherwise it's just a nuisance and a distraction, like wings on a dodo.

—Robert Sheckley, Immortality, Inc. s

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t In addition to a long term pump, high rep training leads to 'fake' muscle growth. s

47

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VA R I E T Y, S O R E N E S S , A N D K E E P I N G T H I N G S I N F O C U S

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t The height of cultivation runs to simplicity. Half-way cultivation runs to ornamentation.

–Bruce Lee s

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t Never interpret soreness or stiffness as signs of progress. And do not get hung up in variety for variety’s sake. Stick to the basics, the deadlift and the press. s

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49

CYCLING:

THE

RU S S I A N

BREAKTHROUGH FOR CONTINUOUS IMPROVEMENT

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50

´ µ¶ ·(¸ ¹º» ¹¼*½· »;¾K»X¿» ¹3À7ÁÂ·(ÃO¶ · ¼*¾¾K¼*ÄÅ· »;ÄA»;¾KÄÁO¸ Æ2ÇÂÁ;¿» µ» ¼*ÂK¼*ÈÄ» Â/µ» ¼*ÂÉÀ7Å» ¹ c ÇÂÁº*Â» ¾¾À&ÁÊ· Ã"Å¼¿»3¶ ÁÆB»3ÄÁ"¼¾¶ Â» » ¶ Å¸ ¹ºVÅ¼*·(Ä4¸ È ¼*¹;µgÁÄÅ»;Â¾ÄÂ» ¹º*ÄÅ"ÄÂ¼*¸ ¹¸(¹º ÆB»;ÄAÅÁÃHÀ7¼*¾Ê¾» Ã6ËÍÌ;Î» Â¸(ÁÃ¸ Ï ¼*Ä¸ Á¹"¸ ¾ÄÅ»½» ¾ÄÀ7¼µgÄÁ"ÄÂ¼*¸ ¹6ÐÒÑ3Å» Â» À&» Â»3º*Ê;µ¾ ¼ÂÁÊ¹ÃHÀ7ÅÁ,À7ÁÂÓ» Ã7ÄAÁ7ÄAÅ» ¸ ÂY· ¸ Æ2¸ Ä4»;¸ ÄÅ» ÂYÁ¹"Â» Ç¾ÁÂ¾¸ ¹º*· » ¾¼*· ·/ÄÅ»Ä¸ Æ2»3¸ ¹"ÄÅ» ¸ Â ÄÂ¼*¸ ¹¸ ¹ºÉ1½ÊÄ4ÄÅ»Mµ&Ã¸ Ã¹Ô Ä4· ¼*¾Äc· Á¹ºÉÌ3Â»;¶ ¼*· · ¾/ÑH» ÂÂ¬µ,ÑHÁÃÃÉÎÅÕ Ö,Õ(ÉÁ¹»PÁÈ'ÄÅ»RÈÁÂ» È¼*ÄÅ» Â¾ ÁÈ4×PÆB»;Â¸ ¶;¼¹7ÇÁ<À7» Â·(¸ ÈÄ¸ ¹ºÕ®ÌMÑHÅ»Xµ=» ¸(ÄÅ» Â½ÊÂ¹» Ã"ÁÊÄ4ÁÂº*ÁÄ ¼*¹"¸ ¹Ø<ÊÂaµ=ÁÈ4¾ÁÆ2»3¾ÁÂÄÕ ÑHÅÁ¾»ÁÈ4Ê¾À7ÅÁ"· ¼*¾Ä»;Ã"¼¹Ã"¶ Á¹Ä¸(¹Ê» Ã"ÄÁ"¸ Æ2ÇÂÁ;¿»3ÈÁÊ¹Ã7ÄAÅ¼*ÄÀ7»3Å¼*Ã"ÄÁ"¾Ä¼*ÂÄ ÁÊÄ ¶;Á¹¾» Âa¿¼*Ä¸ ¿» · µÙ_ÄÁ"Ê¾»3· ¸ º*ÅÄÀ7»;¸ º*ÅÄ¾ÈÁÂ¼RÀ7Å¸(· »3¼*¹Ã"ÄÅ» ¹"º*Á"Á¹"ÄÁ"ÄÅ»3¸ ¹¶ Â» ¼*¾¸ ¹º*· µ Å»;¼¿¸(» ÂÇÁÊ¹Ã¼*º»;ÕÑHÅ»;¹É/ÈÁ·(· Á<À7¸ ¹ºV¼Æ2» » ÄÉÀ7» Ô(Ã"¼*· À7¼µ¾Ä¼*Ó»3¼V½Â» ¼*Ó"½» ÈÁÂ»¶;ÁÆVÚ ¸ ¹º½¼*¶ Ó"ÄÁ"½»;º¸(¹"¼*º*¼¸(¹HÀ7¸ ÄÅ"· ¸(º*ÅÄÀ7» ¸ º*ÅÄA¾ÕÌ ´4µ¶ · ¸ ¹º¸(¾¼*½ÁÊÄ ¼º*Â¼*ÃÊ¼*·/½Ê¸ ·(ÃÊÇ"ÁÈ ¸ ¹Ä» ¹¾¸ Ä µ=ÄÁ"¼VÇ»;Â¾Á¹¼*·1½» ¾ÄÉ1¼*¹Ã"ÄÅ»;¹"¾Ä¼*ÂÄAÚ ¸ ¹º¼*· ·/Á;¿» ÂÀ7¸ ÄÅ"» ¼*¾(µÀ&ÁÂÓÁÊÄ¾Õ7ÛP¾¸ ¹ºÄÅ»3» ¼*Â· ¸(» Â¾Æ2» · ·/¼¹¼*· ÁºµÉ/Á¹¶ » µÁÊÂ¹Á¾» Å¼*¾¾ÄÁÇÇ»;Ã"Â» ¾ÇÁ¹Ã¸ ¹ºÄÁ7ÄAÅ»3¼*ÂÁÆB¼V¼*· ÄÅÁÊº*Å7¸ Ä¾¸ ¹Ä» ¹¾¸ Ä µ=Å¼*¾½» » ¹"¶ Â¼*¹Ó» Ã"ÊÇÉ µÁÊO· Á<À7» ÂÄÅ»¾Ä¸ Æ2Ê·(¼Ä¸(Á¹ÉÀ7¼*· Ó"ÁÊÄ4ÁÈ4ÄÅ»ÂÁÁÆ@Ç» ÂÅ¼*Ç¾Õ7ÜPÁÊÂK¾aµ¾Ä» ÆhÀ7¸ ·(· ½» ¶ ÁÆB»3Â» ¾ÇÁ¹¾¸ ¿»ÄÁ"ÄÅ»¾Ä¸ Æ2Ê· Ê¾¼*º*¼*¸ ¹Õ=ÝBÁ<À]¸ Ä4¸ ¾YÄA¸(ÆB»3ÄÁ"½Ê¸ · Ã"ÊÇ"ÄÁ"¼¹»XÀ Ç»;¼Ó6ËO×\¾ÆB¼*ÂÄ4ÇÁ;À7» Â· ¸ ÈÄ» ÂÄ µÇ¸ ¶ ¼*· · µ=Ä¼*Ó» ¾Y¼YÀ7» » Ó7ÁÈÈ4¼*ÈÄ» Â¼VÆB» »;ÄÉ1ÄÅ» ¹"Å»Â» ¾ÊÆ2» ¾ Å¸ ¾ÄÂ¼*¸ ¹¸(¹ºRÀ7¸ ÄÅ"· ¸(ºÅÄÀ&» ¸ º*ÅÄ¾Õ&Þ*ÁÆB»3¸ ÂÁ¹"Å» ¼*Ã¾Y¶ ¼*· ·/ÄÅ¸ ¾YÇÂÁ¶ » ¾¾ß ¾ÁÈAÄ» ¹¸ ¹ºÊÇà(Õ Þ*· Á<À7· µÉ1Á<¿» Â¼Ç» Â¸ ÁÃOÁÈ4» ¸ º*ÅÄ4ÄAÁ"¾¸ á Ä» »;¹3À7»;» Ó¾É1Å»½Ê¸ ·(Ã¾ÊÇ"ÄÅ»3ÇÁÊ¹Ã¼*º*»Ê¹Ä¸(·1Å» Ç» ¼*Ó¾À7¸ ÄÅ"¼¹»XÀ]Ç»;Â¾Á¹¼*·1½» ¾ÄÕÑHÅ» ¹"Å»3¾Ä¼*ÂÄA¾¼*·(·1Á<¿» ÂÀ7¸ ÄÅ"¼RÀ7» ¸ º*ÅÄ4¾· ¸ º*ÅÄ· µ Å»;¼¿¸(» ÂÄÅ¼*¹"¸(¹"ÄÅ»3½» º*¸ ¹¹¸ ¹ºÁÈ4ÄÅ»3ÇÂ»X¿¸ ÁÊ¾¶Xµ¶ ·(» Õ&âc¸ Ó»3¼VÓ¼*Â¼Ä»3Æ2¼*¾Ä» ÂÀ&ÅÁ"Å¼*¾ Â» ¼*¶ Å» Ã"º*Â»;¼Ä¹» ¾¾¸ ¹"Å¸ ¾¼*ÂÄ ¼*¹Ã"ÄÊÂ¹¾¸ ¹"Å¸ ¾½· ¼*¶ Ó"½»;· Ä4ÄÁHÀ7»;¼Â¼V½»;º¸(¹¹» Âà ¾1À7Å¸ Ä» ½» ·(Ä'¼*º*¼¸(¹Õ ´ µ¶ · ¸(¹ºV¸ ¾ÄÅ»3Ê· Ä¸ Æ2¼Ä»3ÈÁÂÆ2Ê· ¼VÁÈ ¾ÄÂ» ¹ºÄÅHÀ7Å¸ ¶ Å7¾Ê¶ ¶ » » Ã¾À7Å» Â»3ÁÄAÅ» ÂÆ2» ÄÅÁÃ¾É c ÁÈÄ» ¹"¼V· ÁÄ Æ2ÁÂ»¶;ÁÆ2Ç· ¸(¶ ¼*Ä» ÃÉ/È¼*¸ · Õ=Ö,ÁHµÁÊÂ¾» · È ¼È¼¿ÁÂ¼*¹ÃãØ<ÊÆBÇ"Á¹"ÄÅ»½¼*¹Ã<À7¼*ºÚ Á¹3À&¸ ÄÅOÄÅ» À7ÁÂ· Ãà(¾K¾ÄÂÁ¹º*» ¾ÄcÇ» ÁÇ· » Õ7ÜPÁÊ3À&¸ · ·1º*¼*¸ ¹O½»XµÁ¹Ã3µÁÊÂ/À&¸ · Ã» ¾Ä4ÃÂ» ¼*Æ2¾Õ ÜcÁÊ3À7¸ · ·1¾ÊÈÈA»;ÂãÈ»XÀ7» ÂÉ¸(È'¼*¹<µÉ¸ ¹Ø<ÊÂ¸ » ¾ÕOÖ,ÂÕ<äÁ¾» ÇÅOå2ÁÂÂ¸(º*¼¹É¼â'Á¾ã×P¹º*» · »;¾ã¶ Å¸ ÂXÁÚ ÇÂ¼*¶ ÄÁÂÀ7ÅÁ"È¸ á6» ¾ÊÇ"ÆB¼*¹<µ=» ·(¸ Ä»3¼ÄÅ· » Ä» ¾É/¶ ÁÊ· Ã"¹ÁÄ Å»;· Ç"¹ÁÄ¸ ¶ ¸(¹ºVÄAÅ¼*Ä4ÄÅÁ¾»6À7ÅÁ ¶Xµ¶ ·(»ÄÅ» ¸ Â·(¸ ÈÄ¾»Xá6Ç» Â¸ » ¹¶ »3¼· ÁÄ4È»XÀ&» Â¸ ¹Ø<ÊÂ¸ »;¾ÄÅ¼*¹"ÄÅÁ¾» À7ÅÁ"ÃÁ"¹ÁÄÕ&ÎÁ;À7»;Â· ¸(ÈAÄ»;Â¾ À7ÅÁ"Å¼¿»3½»;» ¹"ÇÂ¼*¶ Ä¸ ¶ ¸(¹ºV¶Xµ¶ · ¸ ¹º¶;ÁÆ2Ç»;ÄA»3¼*Ä ÄAÅ»3¸ ¹ÄA»;Â¹¼*ÄA¸(Á¹¼*·/· »X¿» ·/¸ ¹"ÄÅ» ¸ ÂÈÁÂÄ¸(» ¾ ¼*¹Ã"»X¿» ¹"È¸ ÈÄ¸ » ¾ÉÀ7Å¸(· »3½ÁÃ;µ½Ê¸(· Ã»;Â¾À7ÅÁ"¼*· À7¼µ¾ÇÊ¾Å"ÄÅ»3Ç» Ã¼*·/ÄÁ"ÄÅ»3Æ2» Ä¼*·/½ÊÂ¹ ÁÊÄÉ/º*» Ä4ÅÊÂÄÉ/¼*¹Ã"æÊ¸ Ä4¼*Ä Å¼*·(È4ÄÅ¼*Ä ¼*º*» Õ

t Cycling is the ultimate formula of strength which succeeds where other methods, often a lot more complicated, fail. Do yourself a favor and jump on the bandwagon with the world’s strongest people. s

× ¶ ¶;» ÇÄ ÄÅ»3¹» ¶;» ¾¾¸ Ä µ=ÄÁ"Ä¼*Ó»¼V¾Ä» Ç"½¼*¶ Ó"¸ ¹"ÁÂÃ» ÂÄÁ"Ä¼*Ó»3Ä À7Á"¾Ä» Ç¾ÈÁÂ(À7¼*ÂÃÕ R Ñ3ÅÁ¾»6À7ÅÁ"¸ ¹¾¸ ¾Ä Á¹"¾Ä» ÇÇ¸ ¹ºVÁ¹· µ=ÈÁÂ(À&¼ÂÃ"¼*Â»6À7¼*· Ó¸(¹ºVÁ¹7¼ÄÂ» ¼*ÃÆ2¸ · ·(Õ&çÈ Å¼*ÂMÃ À7ÁÂÓHÀ7¼*¾¼*· ·/¸(Ä4ÄÁÁÓ"ÄÁ"º*» Ä ¾ÄAÂÁ¹º*É/ÄÅ» Â»6À7ÁÊ· Ã7¹ÁÄ4½»3¾Ê¶ Å"¼VÄAÅ¸ ¹º¼*¾¾ÇÁÂÄA¾Y¾¶ ¸ Ú » ¹¶;» Õ&Ý2ÁÉ/ÇÊ¾Å¸ ¹ºVÄÅ»3Ç» Ã¼*·/ÄÁ"ÄÅ»3Æ2» Ä¼*·/¼*· ·/ÄÅ»3Ä¸ Æ2»6À7¸ · ·/º*» Äµ/ÁÊ"¹Á;À7Å» Â»È¼*¾Ä¨Ë ×P¹Ã"¸(ÈµÁÊÂÅ» ¼*Ã"¶ ¼*¹¹ÁÄ4Ä¼*Ó»3¸ Ä4¼*¹ÃHµÁÊ"¶ ¼*¹¹ÁÄ4Å» · Ç"ÇÊ¾Å¸(¹ºYµÁÊÂ»X¿» ÂÚ¾ÁÚ¾Ä¼*½· » · ¸ Æ2¸ Ä¾»X¿» Âaµ=Ä¸ Æ2»6µ/ÁÊ"ÄÂ¼*¸(¹É/¾»;»¼ÄÅ» Â¼Ç¸ ¾ÄÕ

51

è é;êé3ë ìíVî ïðñò é3ïó ñï<ô7é êò ë óõë ö÷îXøî ò é;ìóïêøïð"õï"î ùïïìé3óêïúhô7ùë î ù"í*êé3ìùïêõû B ìaô7é é õû/í*öü"üï"öïõ4õí*ýéí*ö"í*ü<þ/í*öî é ü"ú2í*õù"üé ÷*êé é3õï"óAïò ò(ï;ôHÿ

The Linear Cycle

t Cycles vary in length but generally should consist of no fewer than eight workouts. s

õí*êõ4õùéîXøî ò(é ô&ë õù"ïöé3ìé õ ïó óë þéêé ñì ô7ë õù"íî;ïú2óïêõí ò é6ô7é ë(÷ùõÿ ïó øïðêé ìõ ìé õ ïó óë þé Pë ìíV÷*ïïü"ìõAí*êõë ö÷ñò(í*î é ûðõøïð"üï7öïõ4öé é ü"õïé ìï7é í*î õÿHùé ô&é ë ÷*ùõøïð"î ïðò ü"é í*ìë(ò ø=üï"õé ö"êé ñì'ô7ë õù"ë ìí ïðõ4êë ÷*ùõ õï"ìõí*êõô7ë õùÿ íøøïðOùíþéò ë(óõAé;üOí*öOé ú2ñõ ø íêû1ïê"!"ñïðöüìû1í*öüOüë(üOóë þéêé ñìÿ$#õcóé ò õ4ò ë(÷*ùõÿ$%Rïð í*üüé ü"õ ô&é öõ ø=ñïðöüìÿ õë ò ò/íóAé;íõùé êÿ$Oí*öüO÷*ïë ö÷ìõêïö÷ÿ&"óé ò õ4÷*ïïüû'ðõøïð ìõíêõ4öïõë î ë(ö÷ë(õAÿ%Pïð"üé;î ë üé3õïOí*üü)(<ðìõ4íò ë(õAõò(éú2ïêé ô7é ë(÷ùõÿ* Oóé;é ò ì (<ðìõ4êë ÷*ùõÿ %cïðOî ïðò ü"ùíþéüïöéõé ö"êé ñìô7ë(õAù"õùë ìô7é ë ÷*ùõAû ðõøïðOýöï<ô+é õõé êÿ$,'é;õ4ë õ-éõùé ìõíêõë ö÷Yô7é;ë ÷*ùõ óïê'ø/ïðêóë êìõ ñï<ô7é êîMø/î;ò /é ."001ÿ

Ré ìõ4óïêíóéXô]ú2ë öðõé ìû1í*öü"üï"íöïõAùé êìé õ ïó óAë þéêé ñìô7ë õù& ïó õAùé6ô7é ë ÷*ùõøïð ù íþ/é(<ðìõ4ðìé ü.&01ÿ2,ï7öïõ-éñé üí*öõë î3í ïðõ óêí*î õë(ïöì43/êïðöü"ðñ"õùé3öðú5é;êìÿ Hùé3ò ë ÷*ùõé êìé õ4ë ìõùé êéõï"üïðò(éõùé ô7ïêýò ïí*üHô7ë õùïðõ4õë êë ö÷Røïð"ïðõû/é ìñé î;ë í*ò ò øgë ö õùéé öü"ïó4õùé3îXøî ò é6ô7ùé ö"õùé3óë êìõ ìé õ ÷*é õìüï<ô7öêë ÷*ùõ-êðõAí*ò(ÿ 6

ü ü"óë þ/é3ñïðöüìõï"õùé3óë êìõ ìé õ éXþé ê(øVô7ïêýïðõAû/í*öü"êé î;íò(ë êí*õé3õAùé3ìé î ïöü"ïöé í*î î ïêüë ö÷ò ø*ÿ

7'é óïêé øïðOýöï<ôbë õû/õùë ö÷*ì/ô&ë ò ò1÷*é õ4ùé íþ*øÿ$2,ï"öïõ4í*õõé úBñõ4íêé;ñOðöò(é ììøïð"í*êé î é êõíë(öHøïð"í*êé÷*ïë ö÷Võï"úBí*ýé3ë õ4ë ö7÷ïïü7óAïêú98;:ðìõ4üêïñ"õùé3êé ñ"ïêêé ñìõùí*õ

øïð"ùíþé3öïõ4ú2í*üé3í*öü"î í*êê¬øgïö7õAùé3îXøî ò é3ðöõë òøïð"í*êé3üï;ô7ö"õï7õ ô&ï"ïêYõAùêé;éêé ñìÿ 6 öïõAùé êïñõë(ïö"ë(ìöïõ4õï"ñé í*ý"í*õ4í*ò ò(ûðõ4õé êúBë(öí*õé3íîXøî ò(éïöî;é øïð"ùíþé3úBí*üé3íò ë(õAõò(é ÷*í*ë öû1ìíø=óë þé3ñïðöüìñé êò ë óõû/ï<þ/é;êíñêéMþ/ë(ïðìïöé ÿ

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øî ò é ìþí*êaø=ë ö"ò(é ö÷*õùðõ ÷é;öé êí*ò ò øgìùïðò ü"î ïöìë ìõ4ïó4öï"óAéMô7é êõùí*ö"é ë(÷*ùõô7ïêýïðõìÿ î ïúBñé õë õë þé3ò ë óõé êùí*ìõïOñò í*ö"ùë(ìKîMø/î;ò éë ö"í*ü<þ/í*öî éõï"ñé í*ýOë(öOíî ïú2ñé õë õë(ïöÿ$%Pïð"üï öïõ'öé é;üBõïô7ïê;ê¬øgí=ïðõ4ë(õÿ&è2ï;ô7éXþé êøïð"ìùïðò ü"öïõé3ùï<ô[ô&é ò ò/îXøî ò é ìïó4üë óóé êé;öõ ò é ö÷*õAùìô7ïêý7óïêøïð"í*öü7õAêaøgõAï7ñò í*ö"í*î î;ïêüë(ö÷*ò ø*ÿ

6

52

Here is a hypothetical linear cycle: Workout Number 1 2 3 4 5 6 7 8 9 10

1st set Weight x 100 x 105 x 110 x 115 x 120 x 125 x 130 x 135 x 140 x 145 x

reps 5 5 5 5 5 5 5 5 4 2

2nd set Weight 90 95 100 105 110 115 115 120 125 130

x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5

>@?ABC4?DE DF G H ?AF IJELKNM;F OQPRSM IUT VW XYZMX1R[$?CL\?AR]'DARGN?A$IM/H/OQIM/I$RS?$BF E^GO R H/?Z_LM/C`KNE=RO KM;E ZI_4E^KNM/IO R-P?C"E Z?RJM/CHGNH/F M/abcE=\MdEePM[fIE^GN_?PP]'E ZI_LRE C4R-E Z?RJM/C HGNH/F M[$O RJEg_4FQO h JRF G JM/E^KOQM/CN[$M/OQh=JR-RJM/ZRJMdBCLMKNO ?A_?ZM/a iR-j5O h JR1F ??\FQO \MdRJO _Lk Workout Number 1 2 3 4 5 6 7 8

9

1st set 2nd set Weight x reps Weight x 110 x 5 100 x 115 x 5 105 x 120 x 5 110 x 125 x 5 115 x 130 x 5 115 x 135 x 5 120 x (135x5 is your old limit.) 140 x 5 125 x 145 x 5 130 x (145x5RM—your new best set of five a 10 pound gain is awesome!) 150 x 3 135 x

reps 5 5 5 5 5 5 5 5

5

bcJM;M/ZI?P1HGNH/F M/a lm_NGN?A_4M/M ]'RJM;HGNH/F M;_4RE CLRM/Ic[$O RJPE O CLF G M E=_`Ge[$?CL\?AR_E ZI h E O ZM Ijn?j5M/ZRAjna iR-\M/BR1h M/RRO Zhgj5?CLMdOQZRM/Z_4M;AZRO FOQR-H/AF j5O ZE=RM/I$O ZEgZM[fBM/C4_L?Zpo E FC4M/H/?CLIa>m?AJE^KNMdE IIM/IUT WB?AZI_RS?cGN?ACDM/_LR-_LM/R-?P-PO KM;O ZM/O h JRp[$?CL\?ARS_L] [$JO H JjnE^GJE^KNM;RE \M/ZcGN?AE Z G [$JM/CLM;PSCL?jqR [$?R?ZO ZM[$M M/\_Lalrh CLM/E R-OQjnBC4?0KNM/o j5M/ZRts5>m?ACjnA_4H F MdR?ZM1[$O F FH/M/C4RE O ZF G C4M PF M/H/R-O Ra

53

u vwx/y4zL{| vw{}| {-yLx/z4~ {zN$ QN| y` yLx/yLz4v{x/yLz4v| vw$SyLqN/ x;{N/ x/ }Q x;| v| w N| v/x w {x/yQz/v{x/v{p$Q{}|e Nx;~vw | vv} zx/v }yLx/zLz v { $x/ Nx$x/x/z4|gx/ Qvvx/y v{}| {-x/y4Qw-{ 5x;n|^| ww { ~vwz{} zy}x/y wx/| wc}xdwx/| wQ {p$Q | $|^NzyL yLx/zLz|=zL{x/y{}|=v${S}x;yLx/z4zx//| ~z4xN~yvx/~yL /| x/SQ/ x/vN'y"{}xd| Q { {y4x//yL~ {-| z"5~/}5~zL/ x;| z"zLz4QQx/' z} }x/y vcN~y ~x/yw |=vw{}~z}| z x/zLzy4yQny40Nx/5x/v{ | {}5| {{Sx y4z{ mww v 0 ~vwz{S$|e~vwwx/| w {-Qzv |e v/y4x |=zLx/=$} x; {1 z|} vg y|g$~vwy4x/zLz4 5vx;-{}xdQn |={Qvz z{}| {pN~ywx/| wQ {-N/Qx;n }{-~{` y^~vcN~yyLx/z4z x/5z`$x/| {'{yLx/| {-{}x/| z{ $ vwx/x/vwx/v{-N/Qx/z4v /nx/{ { Nx; {x/yLz}|LNx;{ {| {}xd{yL~Qxd-5| {/}Qvg{}x/5

t If you have skipped more than a week of lifting, or simply are having a really bad day, back up two or three workouts and resume your cycle. s

c}x/y4x;| y4x;{ 5x/zN$}x/v| v Q vx z4zy|e{yL x/x/zNN~|^$|^SyLq{}x;^N v x/y{}| v N~c$| v{x/w pN~}|^Nx;z4 x/w5y4x;{}| v|m$x/x/1 { v=yzL 5 | y4x;}|LNQvg| y^x/| | ww|^N'| /~{ $y"{}y4x/x$yL~{z| vwyLx/z4~nxN~y"N/Qx/$ - v{}x |= Nx;x¡| n xN~$}| w|g{ $c$x/x/$=| | {x/yNyL~{1¢£}x/yLx; zN$}| {pN~w¤ Workout Number 6 7 8 9 10 11 12 13

1st set 2nd set Weight x reps Weight x reps 135 x 5 20 x 5 a two week vacation in Russia (you are brave!) 125 x 5 115 x 5 130 x 5 115 x 5 135 x 5 120 x 5 140 x 5 125 x 5 145 x 5 130 x 5 150 x 5 135 x 5 (your new best set of five; a 15 -vs. 10-pound gain!) 155 x 2 140 x 5

¥¦x/zLz4nx {SQnx/z@~c$Q y4x/| /}$|e} }x/yx/| QpN~${S| x;|ezL{x/| /$ v{}x;5 ww x 1{S}x;N/ xp§¨=0N x/{1z4{~wQx/zwx {Sx y45 vx/w{}| {1z4~/}c$|^Nx;N/ v ©ª|=zz4x/w${{}x |=zL ; Qvx/| yN/Q v ©ª z} } x/x/ {S Nx/«x/x/y4x/x;{x¡x y4 5x/v{p$Q{S}{}x/zLxd¬QN/ x/z QvzL wxd|eN/ x/xNx/v pN~wv{1}|^Nxd{{|=xd{yL| vQvey4x/| z4f¥~/~ w|= S }x/yLxd| vw{}x y4x$}x/vcN~| yLx;}|^N ve| v-w|^¤

54

The Flexible Wave Cycle Workout Day Mon Tue Wed Thur

Fri Sat Sun Mon Tue Wed Thur Fri Sat Sun Mon Tue Wed Thur Fri Sat Sun Mon

Tue Wed Thur

1st set 2nd set Weight x reps Weight x reps 200 x 5 180 x 5 205 x 5 185 x 5 210 x 5 190 x 5 200 x 5 180 x 5 (feeling fatigue from three days of training, decided to back off) 205 x 5 185 x 5 off off 210 x 5 190 x 5 215 x 5 195 x 5 210 x 5 190 x 5 —too tired, late night 215 x 5 195 x 5 220 x 5 200 x 5 off off 225 x 5 205 x 5 230 x 3 205 x 5 215 x 5 195 x 5 (you feel that you can hit 230x5 on a second try) 220 x 5 200 x 5 225 x 5 205 x 5 off off 230 x 5 205 x 5 (you were right, but 230x5 was very exhausting and you take a step back to recover for another push) 220 x 5 200 x 5 225 x 5 205 x 5 230 x 2 205 x 5 (you could not repeat your Monday workout; it happens. You have milked this cycle dry. Time to wrap it up.®

t Understand that results will vary from person to person and from cycle to cycle. While an advanced lifter is content with a five pound gain on his bench press in twelve weeks, a beginner in that period of time may add fifty pounds to his or her dead. s

¯ °²³°´Q´ °0µ+¶e·5°²4¸;°²L¹ ¶ º» ¼ ¸/½¶ ¾¾²4°¶ ¿/ÀÁ³°²»QºÂLÃ¶=º¿/¸;³°Ä²Â4Ã¸/¾Â³°²`µ$¶ ²4½¶ º½ ± ÃÀ²4¸/¸Å¶ ¿/ÆÇ

55

The Structured Wave Cycle

t Because an effective cycle generally lasts between eight and sixteen workouts, five pound jumps each workout would be too much for this trainee. s

56

Workout Number 1 2 3 4 5 6 7 8 9 10 11 12

1st set Weight 200 205 210 215 205 210 215 220 210 215 220 225

x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 3

2nd set Weight 180 185 190 195 185 190 195 200 190 195 200 205

x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 5

@È É/Ê/Ë ÌÍ4É;Ë ÎÉ/ÏÏÉ/Ê/ÐÑ ÒNÉ;ÊÓNÊ/Ô É;Õ É/ÎÉ/Ö4Ë Ô Ô Ó Ô Ë ÍLÐÍ×É Ð ØÉ/É/ÎÉ/Ñ Õ ÙÐ-Ë ÎÚÍ4Ñ Û1ÐÉ/É/ÎÜØ$ÝÖLÞÝÌÐÍLßÏÑ ÒNÉ à ÝÌÎÚ)á0Ìâ à ÍÉ/Ë Ê ÙcØ$ÝÖLÞÝÌÐØ$ÝÌÔ Ú$×É;ÐÝÝâ5ÌÊ/ÙÏÝÖÐÙÑ ÍÐÖLË=ÑQÎÉ/É ãäcÙÉ;â5Ë^ÛØ$Ñ Ô Ô×É Ö4É/Ë Ê/ÙÉ/ÚÐÝÝ$Í4ÝÝÎßÎÝÐ-Ë Ô ÔQÝ Ø$Ñ ÎÕeÝÎÉ;ÐÝ×ÌÑQÔ ÚÉ/ÎÝÌÕ ÙÝÏØ$ÙË Ð1ÝÎÉ;ÏSÉ Ô Ô Ý0Ø+Ë à ÐÔ Ó ÎË â5É/Úå Õ Ë=ÑQÎÑQÎÕeâ5Ýâ5É/ÎÐSÌâ5ã æ$ç ÝânÉ à É/Ý à ÔQÉdÌÍLÉdÐÑ Î0ÓNß'ÝÎÉ à ÝÌÎÚË ÎÚÉÒNÉ/ÎÔ ÑQÕ=ÙÐÉ/Ö ß à ÔQË=ÐÉ Í"ÐÝÍLÝÔ ÒNÉdÐÙÉ à Ö4Ý×ÔQÉ/ânãèÜÝÎæ Ð-×ÝÐÙÉ Ö4ãÜé=ÌÍLÐ-Í4ÐË^Ó Ë Ð¦ÐÙÉdÍLË=â5É1Ø$É/ÑQÕ ÙÐ-ÏÝÖÐ Ø$ÝÝÖ ÉÒNÉ/Î$ÐSÙÖ4É É1ØÝÖLÞÝÌÐÍLßÐSÙÉ/ÎË ÚÚÏÑ ÒNÉ à ÝÌÎÚÍLãç Ý0ÒNÑ É/Ð1ÉÛ à É/ÖLÑ É/ÎÊ/É à ÖLÝ ÒNÉ/ÚÍLÐÉ à ÊÓNÊ/ÔQÑ ÎÕ ÐÝ×ÉdËÒNÉ/Ö`Ó à Ý0Ø$É/Ö4ÏÌÔ'ÍLÐSÖLÉ/ÎÕ ÐSÙ×ÌÑ ÔQÚÉ/ÖLã$ê5É/ÖLÉdÑ Í"ËeÙ0Ó à ÝÐÙÉ/ÐÑ Ê Ë=ÔÍ4ÐÉ à ÊÓNÊ/Ô ÉdÏÝÖ"ÍLÝâ5É/ë ÝÎÉØ$Ñ ÐÙËgÐSÝ à ÍLÉ/Ð-ÝÏ-ÏÑ ÒNÉØ$Ñ ÐÙUì0íí à ÝÌÎÚÍîì0íí0Û1ïðmñòtó The Step Cycle Workout Number 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

1st set Weight 80 80 85 85 90 90 95 95 100 100 100 105 105 110 110 115

x x x x x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 5 5 4 5 3

2nd set Weight 70 70 75 75 80 80 85 85 90 90 90 95 95 100 100 105

t

x x x x x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

Greater strength gains, higher safety, fewer hard workouts… If you have a better deal than cycling, keep your Brooklyn Bridge for yourself! s

ôÏÓNÝÌcØ$ÑQÍ4Ùß=ÓNÝÌÊ/Ë ÎÍ`Ø$Ñ ÐÊ/Ù$ÏSÖLÝâqÝÎÉ;×Ë ÍLÑ Ê;ÉÛ1É/ÖLÊ/Ñ ÍLÉÒNË=ÖLÑ Ë ÐÑ ÝÎÐÝË ÎÝÐÙÉ Ö4õªÏÝÖ Ñ ÎÍLÐSË ÎÊ/É/ßÏÖ4ÝâÊ/ÝÎ ÒNÉ/ÎÐÑ ÝÎË ÔÐÝÍ4Ìâ5ÝÚÉ Ë=ÚÔ Ñ ÏÐÍLõË Ð1ÐÙÉ;×É Õ=ÑQÎÎÑ ÎÕeÝÏ-ËgÎÉØfÊÓNÊ/Ô É ã ö1ÝÌÊ/Ë ÎË Ô ÍLÝÐÖ4Ë ÚÉ;ÝÎÉdÐ Ó à É;ÝÏ-ËeÊÓNÊ/Ô É;ÏÝÖË ÎÝÐÙÉ/ÖLß'ÍLË^Ó Ô Ñ ÎÉ/Ë Ö"ÏÝÖØ$Ë^ÒNÉ/ã÷5ÐSÙÉ/Ö Ê/ÙË ÎÕ É/ÍË Ö4É;ÎÝÐ-Ö4É Ê/Ýâ5â5É/ÎÚÉ/ÚãömÝÌÙË^ÒNÉdÐÝÏÝÔQÔ Ý ØfÐSÝÝânË Î0Ó Ö4ÌÔ É/ÍÐÝânË ÞÉdÐÙÉ/â Ö4Ñ Õ ÙÐã ø Ö4É Ë=ÐÉ Ö"ÍLÐÖ4É/ÎÕ ÐÙÕ Ë Ñ ÎÍ4ßÙÑ Õ ÙÉ/ÖÍ4Ë ÏÉ/Ð ÓNß'ÏÉØ$É/ÖÙË=ÖLÚcØ$ÝÖLÞÝÌÐÍ=ùúôÏpÓÝÌÙË^ÒNÉdËe×É ÐSÐÉ Ö ÚÉ/Ë ÔÐÙË ÎÊÓÊ Ô Ñ ÎÕ ß'ÞÉ/É à ÓNÝÌÖÈ¦Ö4ÝÝÞÔ ÓNÎÈ@ÖLÑ ÚÕ=É;ÏÝÖNÓNÝÌÖ4ÍLÉ/Ô Ïtû

57

H Y P E R I R R A D I AT I O N :

H O W TO B O O S T S T R E N G T H A N D S A F E T Y

üný þÿý ý$ý þ -ÿÿ þ $ý þ ÿ ÿ Lþ! "# $ ý %ÿ $ &þ $ þ '#( *)1ý ,+ -. / /ÿ 4ý.+ 04ý,-. *) ý $ -.5ý1 ÿ 2 34 35 ÿ /ý '76"ý=8 þ #34Qþ /ý 9ªý Lý 9ªþ /ý :þ # þ ÿ /ý ÿ +;&þ nÿ $ þ ý 8 þ *)1þ þ $ 1 ý þ 5ÿ $ " ÿ 2ý $ 1< mþ $ þ 4ý $ þ ' t Employing every tooth and claw In the awfullest way you ever saw… —E. Field s

= ! -þ +ÿ /ÿLý>+ 04ý,ý/ý ?4ÿ -># / þ @ÿ ;ý QþSþ 1 þ& #ý $ 1 þ '>6"/ *)þ* $ ý>+þ# þ/ý $ " ÿ 3fþ ÿAý ÿ 5ÿ $ þ $ ý;þ %5ýB)8 , CA ÿDLþ 0 þ& þ4ý 0 $ þ ý 4 ý/ þ '#E þ ý , L þ þ&GFHF7E $ þSÿIJ'.E þK " þ!dþ / ý þ

ÿ8 ÿ $ !+ÿþ D ,/þ 0 þþ& ý ý>,, 0H ý >L M /þK 4þý4þ:# þ LýQý=þ 'OP ÿ $ ý %! 1þ D+ , % "ý . þ 4þ 0 þ N ý,+ 0# 4þ2 4 þ þ ý> 42 0 0* ! /5ÿ $ D þ %+ ýB' = ,+ @ ÿC; þ2 ý2 ý#

ý ÿ++ 2 34I)8 $ ý *) ÿý>2ý 0 ÿþ

ý þ>L%QN þ +Lý ý þ - ýR0># þ þ þ $ @ ÿ; þ& ý þ ýR

ýB04ý þ $ ý þ& L þ 0 þ2 4 þ'4S 3# þ# TE1þý=ÿ0 þ1þ $ + þ !+ , + 4þ1ýeþ + $ ý $ /ý 1 þ& + ÿ

þ 2 $ + þ Lþ þ ,mþ*$ þ# þUL E ý þ þ þ + ÿ& $ /2ÿ 0R $ þþ *WV ý þ < ý þ Kþ $ @ÿ Lýný þ $ ý> 4 $ ý># 1 ÿþLý/þ 2344þý2 C 0eþdþ4ý K 2 3ý % 2 < 0/ ýB e 0 ý 2 ÿ $ 0>'4EL ÿ00L þ-þ ý þ: ÿ!, ý þ þ& 4 þ1þ4 ý/ þ ý> $ þ 8 +Lý> ý þ "# þ2 ý2 ÿ!2 $ ÿ' ( 4þ

ý* $ ÿ þ;ý $$ +þ& V 0 !K-X ÿ 2 3 ÿ+ 0þ-ý

$ /ý þ 0#Qþ" ÿ 2ý $ 1'>YZ $þ& 0 4þýLþ0/þþ 0ý 5ÿQþý> ÿ ? þ 3# 0>; • squeeze the weight as if you are trying to crush it to pulp; • squeeze your glutes as if pinching a coin with them; • tighten your abs as if bracing for a punch.

O[ ÿ"# ýB; ý /ýþ ,/ þ0Lý þ& 0G ÿý2ý 0 ÿþ þ þ;ý $ þ : ÿ & 3fþ ý3 $ 1þ ý þ1ý4ý þ0/ý þ8\ýLý þ ü5ý>1ýBNýný;D] ( 4þ 0 þý 4þý2 þ -.Q þ $ Lý þ ýBdþ/ 0eþ&ý þ-þ $ $ þ 0eþ ýB'ý þ& ý> ÿ 4þ1ý> + 2'^]

58

1. The cheat curl Ñ For HMO members only

2. The regular curlÑ Quite safe, but weak

3. 3. The hyper curlÑ Heavy and strict. Accept no compromises!

_,`abAcdefgBhbid`bj&fbjfkbblb akbj8m,d hblnjfbAo#bpqfjo#p r rpm!m,bip gjbr c?gasep k^b o#fpm!lp agrr p qfj`blltuPde"o#p rr.vb/gvr b/jdakg`wdejgRx&bIoyb*zAjkgkb{l|}g`iid%pjp ` cdek vbljxdkmTb*hbk>~,uGdekDvdi3co#p rr.xkb bb/p `gkdawfgki{dlpjp d`dxm!gBzAp m,em lgxbj ctH5fb`%jfbPkb{lDqbjfgkibkn.jfb/vb r rXo#p r r.lr d3oyid3o#`%vej:o#p r r.wbb{%m,d hp`q lrd o#r co#p jfdejg`3c4gllp ljg`abdxvdi3c4N`qr p lfvbagelbj&fbvdi cRo#p r rqbj8b*hb`m,dkb vkgab it/"g>rw,g>vdejNlgx&b j c ~

59

t Learn the ‘anti-isolation’ technique, stabilize your body by overall muscular tension, and your odds of getting injured will plummet faster than Dow Jones on ‘Black Monday’ s

Hyperirradiation_“Cheering”, not “Cheating”

[! >NN >,H ,N N B [# N # N# ? #> 8 !3# 8 ^3 > A##& &, R ># & & H "/ %, ¡ ¢ £ ¤! *¥8 * R / 4 / ^3 ¦[>3£ ¤. §> ¨A 34343 , §" ^3H# !,8& >#©H 5ª> £ «N> !¬}B¤ ¬ .>D!D%3®3 % , D¤ D& §X# 8 ,*¥8 "# !B¥A ,. [8# 4/> &°¯ ¬}±G.,/D% WA# 3/ , ? 8 , ? , ,8/ */§¯" P? ! 3# ².³8´Pµ4¶B·°¸3¹NºP¶>»¶¼´½¾¯3¿,A#> ,&8 ? # ## ! & 8> 60

IÀ Á"ÂÃ/ÄÅ ÆÇÈÄÃÉÈÂÃÊÃË,ÌÍÇÈ&ÆÉÈÃÊ"Î#ÉÇ ÈÂÃ/ÇÈÉÏÅ ÐÅ È Ñ4ÈÃÇÈÒÓ,ÃÉÇÔÃÊÈ Î#ÌÌÄÂÅ Ç Ð ÉÆÕ>Ã ÇÈ ÉÍÊÇÈÆÌÍÕÃÇÈÇÈÖÊÃÍÈ&ÇÈ&Ì#×Å Ø ÔÖ×ÉRÐ ÉÆÕ>ÃÏÉË!ÏÌÌ×ÌÐÃÂÉÍÕÅÍÕRÌ ÙÃÆ ÈÂÃ/ÊÌÌÆ ÈÌÂÅ Ç ÇØÂÌÌÐÉÍÊ×ÐÉ>Ø Ã/ÅÈÉÕÉÅ ÍÇÈ8ÂÅ Ç ÇÈÌË,ÉØÂÒÓ,ÃÈ&ÂÃÍ×ÌÇÅ ÈÅ ÌÍÃ ÊÂÅË!ÇÃÐ Ä8Å ÍÉÇÉÍØ ÂÅ Í ÇÈÉÍØÃÉÍÊÆÃÚÖÃÇÈÃÊÈÂÃÈ Î#ÌÇÈÖÊÃÍÈÇ ÈÌ×ÖÇÂÉÇ ÂÉÆÊÉÇ ÈÂÃ*Ñ?ØÌÖÐ ÊÒ7Á"ÂÃIÑ4ÊÅ ÊÇÌ Ä&ÌÆ ÉË!Å ÍÖÈ&ÃÌÆ È Î#ÌÛÏÖÈÈÂÃ*ÑÎ#Ã ÆÃ/ÖÍÉÏÐ Ã/ÈÌÏÖÊÕÃÜÆÒ.ÝPÃØÂÅÉÍ%ÅÍØÂÒ^À Þ Ð ÊÈÅ Ë,Ã/Þ!Ð ÑË,×Å Ø8Î#ÃÅ ÕÂÈÐ Å ÄÈÃÆÇÛ.ÏÃÈÈÃÆDÃÊÖØÉÈ&Ã Ê%ÈÂÉÍÈ&ÌÊÉÑß Ç Å ÆÌÍÂÃÉÊÇÛ.ÖÍÊÃÆà ! ÇÈÌÌÊÈÂÅ Ç ØÌÍØÃ ×È8ØÐ ÃÉÆÐ Ñ4ÉÍÊÏÆÉØÃÊÈÂÃË!ÇÃÐ ÙÃÇÉÕ>ÉÅ ÍÇÈÈÂÃÕÆÌÖÍÊÏÃÄÌÆÃ×ÆÃÇÇÅÍÕ ÉRÏÉÆÏÃÐÐÌ ÙÃÆÂÃÉÊÒáÀ^ÁÂÅ Ç ÄÖÐ ÐÈÃÍÇÅ ÌÍÌÄ8ÈÂÃÈÂÅÕÂÇ ÉÍÊÏÖÈÈÌØÔÇ Å Ç ÌÄÖÈË!ÌÇÈ Å Ë!×ÌÆÈÉÍØ Ã/ÏÃØÉÖÇÃÅ È8×ÆÌ ÙÅ ÊÃÇ ÉRÇÌÐ Å Ê#ÏÉÇÃÄÌÆ ×ÆÃÇÇÅÍÕÛ^ÀâÎ#ÆÌÈ&ÃãNÍÕÐ Å ÇÂË,ÉÍ äHÃ ÌÆÕÃ/åGÅ ÆÔÐ Ã*ÑÛ.Å ÍÏÌÐ ÊÈ Ñ×ÃÛÅ ÍÈÂÃ/Ã É>ÆÐ Ñ4ÇÅ æ8ÈÅÃÇÒçÐ ÉØÔË!ÖÇØÐÃÇ ÌÄÈÂÃÏÌÊ Ñ4ÉÏÇÌÆÏ è ÈÂÃÆÃØÌÅ Ð ßÌÄÈÂÃ/Ë,ÖÇØÐ Ã Ç ÊÅÆÃØ È&Ð Ñ4ÆÃÇ×ÌÍÇÅ ÏÐÃ/ÄÌÆ ÈÂÃ/ÈÉÇÔÉÈÂÉÍÊÉÍÊÐ ÃÈ8ÈÂÃÅÆ ÇÈÆÃ ÍÕÈÂÊÅÇÇÅ ×É>ÈÃÅ ÍÈÂÃ/ÄÐ Ã ÇÂÅ ÍÇÈ&Ã É>ÊÌÄÐÅ ÄÈÅ ÍÕRÈÂÃAÎ#ÃÅ ÕÂÈÒ7ÁÅË!ÃAÎ#ÃÍÈÏ3Ñ4ÉÍÊÈÂÃÍ Ë,ÃÍÛÉÍÊÐÉÈ&Ã ÆÎ#ÌË!ÃÍÛÈÌÌÔÖ×ÈÂÃÂÉÏÅ È8ÌÄÃ*æAÃÆØÅ ÇÅ ÍÕRÐ ÑÅ ÍÕRÊÌ3Î#Íé}êÎ#É>ÇÇÖÆ×ÆÅ ÇÃ Ê Î#ÂÃÍêÊÅ ÊÍÌÈ8Ä&ÅÍÊÈÂÃ/ÏÃÍØ Â×ÆÃÇÇÅ ÍÉÏÌÌÔÍÉË,ÃÊRëAìAí*î>ï*ð ñð òó7ð ò,ôí õö Á"ÂÃÉÍØÅ ÃÍÈÇÃØÆÃÈ8ÌÄ8×Ì3Î#ÃÆ ÉÍÊÇÈÉ>ÏÅ ÐÅ È ÑÎ#ÉÇÐ ÌÇÈÒ À åPÃÃ×Ã*ÙÃÆÑ4ÏÌÊ3Ñ4×ÉÆÈÈÅÕ>ÂÈÊÖÆÅ ÍÕÈÂÃ/ÃÍÈÅ ÆÃ/Ë,Ì3ÙÃ Ë!ÃÍÈUÀ Ò4÷Ì3Î#ÃÆÐÅ ÄÈÅ ÍÕÎ#ÌÆÐ Ê ØÂÉË!×Å ÌÍãNÆÍÅ ÃøÆÉÍÈùÅ ÍÇÈÅ ÍØÈÅ ÙÃÐ Ñ4ÖÍÊÃÆÇÈÌÌÊÅ ÆÆÉÊÅ ÉÈÅ ÌÍÌÄÈÃÍÇÅ ÌÍ"ÎÂÃÍÂÃ ÊÃ*ÙÃÐ Ì×ÃÊÈÂÅ Ç øÅ ÄÈÂúGÌË,Ë!ÉÍÊË,ÃÍÈ8ÌÄ8÷Ì3Î#ÃÆÐ Å ÄÈÅ ÍÕÒáÀ3ûGÇ Ð ÌÍÕÉÇÑÌÖÆ ÏÌÊ3Ñ4Å Ç ÈÃÍÇÃÉ>ÍÊÆÅ ÕÅÊÛÈ&ÂÃ/ÆÅ ÇÔ%ÌÄÅ Í^ü3ÖÆÑ4Å Ç ÇË!ÉÐ ÐÛ^À"ÇÉBÑÇ ê&ÆÌÍãNÆÍÅÃÒ°À3÷ÅØÈÖÆÃ/ÈÂÅ ÇýþGÌÖ%ÕÌ ÈÌÇÚÖÉÈÛ>ÑÌÖÆ Ð ÃÕÇ ÉÆÃÈ&ÅÕÂÈÛ.ÏÖÈ:ÑÌÖÆ ÉÆË,ÇDÉÆÃ/Ð ÅÕ>ÂÈÐ Ñ4ØÐ ÖÈØÂÅ ÍÕÈÂÃ/ÏÉÆÒHÿZÂÉÈ:Î#ÅÐ Ð ÂÉ××ÃÍÅ ÇÈ&ÂÃAÎ#ÃÅ ÕÂÈ:Î#Å ÐÐÄ&Ã ÃÐÂÃÉBÙÑ4ÉÍÊ×ÆÌÏÉÏÐ Ñ4ÇÂÅ ÄÈ8ÌÍ"ÑÌÖ Ò !Ì3ÎWÅ Ä:ÑÌÖ"Î#ÃÆBÃ ÂÌÐ ÊÅ ÍÕÌÍÄÅ ÆË,Ð ÑRÎ#Å ÈÂÃ*ÙÃÆÑ?Ë!ÖÇØÐÃÆÃÉÊ3Ñ4ÄÌÆ ÉØÈÅ ÌÍÛ>ÑÌÖ"ÎÌÖÐ Ê×ÆÌÏÉÏÐ Ñ4Ë,ÉÔÃ ÈÂÃPÐ Å ÄÈJÎ#Å ÈÂ,ÃÉÇÃÒ^À ê Î#Å Ð ÐÇÖË¢Ö×ÈÂÃ/ÏÃÍÃÄÅ ÈÇ ÌÄÂ3Ñ×ÃÆÅ ÆÆÉÊÅÉÈ&ÅÌÍÛÌÆ ×ÖÆ×ÌÇÃÄÖÐÈÃÍÇÅ ÍÕÌÄË,ÖÇØÐÃÇ ÌÈ&ÂÃÆ ÈÂÉ>Í#È&ÂÃÌÍÃÇ ÊÅ ÆÃ ØÈÐ Ñ4ÆÃÇ×ÌÍÇÅ ÏÐÃ/ÄÌÆ ÈÂÃÈÉÇÔÉÈ8ÂÉÍÊý

t Old time Olympic weightlifters, better educated than today’s iron heads, understood this concept clearly and braced themselves against the ground before pressing a barbell overhead. s

1) increased strength through additional neural stimulation of the target muscles by the impulses from working ‘extra’ muscles; 2) increased strength through providing a solid and efficiently aligned foundation to lift from ("Give me a pivot point, and I will turn the world upside down!" bragged ancient Greek scientist Pythagoras); 3) improved workout safety through dramatically improved body stability.

61

HARD

t If you get scared—tighten your abdomen and charge. —Samurai wisdom s

t Check out “Beyond Crunches.” In the back of the book, you can order my videos and books. Or else. s

62

ABS

+

STRONG HANDS

=

POWERFUL BODY

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Simon Javierto demonstrating the phases of isolation of the abdominal muscles. This control is accomplished by complete exhalation of all air from the lungs drawing in the abdominal wall to fill the vacuum (second photo). Then by bending forward and contracting the rectus abdominus (first photo). (Photo from Earle Liederman)

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t "The strength of the low back and abdomen is the key to lifting big weights," agrees Yuri Spinov, two times world champion powerlifter from the Ukraine. s

63

POWER

B R E AT H I N G : T H E K A R AT E S E C R E T O F S U P E R S T R E N G T H

WARNING!

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t Lives there a man with breath so dread… —A. Smith s

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64

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t Today’s gym rat follows Marty McFly’s slick tradition and protects his soft underbelly with a foot wide armored belt. s

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65

//&.&P.&DD &¡¢£* :£*:*¤!£*1 :& £*¥£*¤& ¢&1¢£*¦£*/£*:*§&¢.£*¢¢.&.¥¡ £*&.&§¨&§&£w£*¡¥©9¦<ª9©A¡¥©«:¬&§\ &7®¯D«:°±®§² ¡\¡&§&³² H£*&H¢£*¢k¥ &¡\¥² ª9 £*&Z.¢« ´ £*.& ¨¥³¢¥² ¢&¥& :£*:³/£!/³&¢.£ ¤ &¢.§&.¥ &/&² ¤<©¥¨¥¤ ¢£P&. &¤¥¢¦¥¡¤ ¨ £*:µZ¥£*¢¤&.¢7©9«¶i¤ H¥¢.§&³Q¥.¤ H&§² ² ¦£*&<©¢.&§&²¡\¢.£*&F©§k¨§&£*¢*·&.&£*.§&¡¤ ¨J«

t Say no to artificial lifting aids and develop a ‘virtual belt’ out of rock hard abs. s

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ä=å:æ.ç&è·çé:ê*ëìHì1í îë&êPìï*ï*ìðê*í ñ9ì/ò&ó.ìôê*ë&íõ&î5ë&ôòí ê*æï*å&ó(ö í ï*ê*í õî(÷ì1í îë&ê*æ.ø

1) Clear my recommendations with your doctor. 2) Inhale 75—100% of your max lung capacity before loading your muscles. 3) Hold your breath (keep your glottis closed) as you are lowering and lifting the weight. Exhale near the end of a rep, or right after it. 4) In exercises which allow a safe relaxed pause on the bottom, for example situps or curls, you may exhale and inhale again before reversing the movement. One breathing cycle for each half rep instead of a full rep. 5) Do not expel all of your air, or you will lose tightness and stability following the exhalation. 6) Feel free to take a few breaths between your reps, but do not hyperventilate. 7) Keep your midsection rock hard but do not let your stomach bulge out. 8) Always use the anal lock (contract your rectal sphincter).

t As someone smart said, fear of doing things does not prevent you from dying, only from living. s

äFëìHö ôæêS÷åó.ù\åõ\òóì1ôJê*ëí õîlôõù/÷Aìí îë&ê ê*ó.ôí õ&íõ&îæ.ôï!ì1ê ú9ûAüwð1ôJõõå&ê îç&ôó.ôõ&ê*ììHê*ëôê ú9åçF÷í ö öõå&êPîìê ëç&ó.ê åóý&íö ö ìù#÷ë&ìê*ëìó9ú9å&çï!åö ö å7÷èúEôù1ñ9í ðì/åóõ&åê*ûlþJç&æ.ê ýììé:í õ

èDí õù:ê*ë&ôêPé&ìåé&öìP÷Aë&å:õì<ñ9ìóö íï!ê*ì1ù:ôJõ7ú9ê*ë&íõ&î5ê!ëôê ðåç&öù:ò&ì/ðöôJæ.æ.í ï*í ìù:ôæÿë&ìôñúîå&ê ëìó.õ&í ôæï*ó.å&è·ð1å&çîë&í õîôõù:ù&íìù:ï*óåè·ôæ.ê*óåýìP÷ëìõ:ê*ëì<úæ.ê*óôí õìù:åõ:ôê*åí ö ìê*ûæ

æ.å&èDìåõ&ì/æ.èQôó.ê æ.ôí ùï*ìôóåï ùå&íõ&î5ê*ë&í õîæù&åìæõå&êPé&ó.ì<ñ9ìõêSú9åç:ï*óåè·ù1ú9íõ&îå&õö ú ï*óåèRö í ñ9í õîû

67

SLOW

AND STEADY WINS THE RACE

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t Impatiently rushing produces no result. —Chinese proverb s

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68

" `1)+ &) W"#"{D# J 3# J+ #"N#1 & & J #+" 3- /& 1 "D& )4" 1#3N&3 B/#D& #D4[BJ # {D "? B 1B/-& {}1##N )?`14=&F P& "BB++ I"D&K+#1N# +JI `B B#&N 311 z& /-& 1#"BB-&3 B/#" " + :"? 1&"#D&" " N #f"I /h P&3"N# 6¡#N 4"" D¢/ /4 P& / NDK £^ K ""J#4# &":B#NJ# B¤ " )" &¥P& /3)-}" ) N +"F¥ W&%& &)3)&N D`/P&#/ + "4 1B-&N13KN f J" J zIN /:D&#/¦#f3& #§J#" sJ &/1W%&" &N1-&3K4 D`ND N#+J W" "# B J4 ih"" D& K" N } P&tJ ¨ ©Fª « %& """"#?z-& //&##N:J"#

t A show-off who is used to heaving and jerking his barbells fails miserably when confronted with a heavy weight. s

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69

F E E D - F O RWA R D

TENSION

®¯¯°±²/³´zµ&¶´"°·¯¸¹"º³¸»½¼³Dµ¢·³¶¾¿DÀ-º ´"¯#·¼¯4¹·´"¯ ¸ Á·¼³²1·¼¯4ÂJ¯¸·¶Ã Ã Ä°¯´¶¸ Á¯° PÅ Æ&ÇÈÉPÊËÌhÉËÍËhÇ)ÉÎÏÉÐ6Ñ#ÇÒÎ4ÇÈÎÓJÔÉ ÊKÔÕ ÉÖ×Î ØiÇÈÍÏ"ÉÕ ÖÒÕ ÉBÌÈÍÎØÇ)ÙÇÌÖ ÎÉPÆ&×Õ Ú Î ×ËÚÍÕÈÛ)Õ ÉÜÆÕ É×hÇ6ÝÎÈÉtÇØÓ+Ð=Ñ%ÌØÈhËÈhÉ×ÎBÆ&ÇÉÎØiÇÈÍhÚ ËËÒhÇ3Æ&Ç3ÊÐ=ÞÕ É×ËÌÉ1ÇÈ ÊKÖËÈPß Ï"ÖÕËÌÏÉ×ËÌÛN×ÉBËÈ%ÊËÌØ:ÔÇØÉ/àNÊËÌØ:ÝÕ Ö ÎÔÏ Æ&Õ Ú ÚÔØ"ËÛØ"ÎÏÏÕ áÎÚ ÊÉÎÈÏÎ#ÌÔÉË&×ËÚ ÍÌÔÉ×Î ×ÎÇ3áÕ ÎØ{ÔÕ ÉÖ×Î ØâÐ

t Act like your light lifts are heavy, so your heavy lifts will feel light. —Frantz’s Third Commandment of Powerlifting s

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Bodhidharma, the semimythical progenitor of the Oriental martial arts from India is credited with devel oping the Yi Ji Jing—dynamic tension exercises. They were a series of postures demanding forced tension developed a millennium and a half ago. Shown at right is one of them called Pull Bull’s Tail. Bodhidharma supposedly developed them to help his weak and sickly monks to strengthen their bodies.

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t a Soviet study by Kovalik established beyond the shadow of a doubt that ‘virtual lifting’ builds strength, even in so called quick lifts! s

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t Sly Ernie Frantz must be a CIA man with an access to classified Russian research: he always knew that the key to lifting a big weight is the amount of tension built up in the muscles before the barbell is even unracked! s

75

SUCCESSIVE INDUCTION ¶I·¸¸¹ºº» ¼-¹(» ½¾·0¸¿» À½Á"ÂÀNÃ)¿À'Ä-¹¿ ÅGº¿ÆÀ½NÄÇ0» ¸¹Èº-ÇÉ8¸À½¿ÆÅ¸¿» ½ÄGÉ-À·0ÆC¿Æ»$¸¹Èº t His arms bend easier than most people’s. John McCallum about a man with strong biceps in a 1960s Strength & Health magazine s

ÊËÌÌÍÎÎÏ Ð"Í(Ï ÑÒËÌÓÏ ÔÑ.Ï ÎJÕ6ÑÔÓEÖÍ×CÔÑÍ(ÔØ ÓÖÍ(Ê6ÖÍ××Ï$ÑÙÓÔÑ ÚRÕIÛ ÎCÍ5Ü0ÝÞ ÔÏ ÓÍÒ.ÓÔ ÓEÖÍ(ß+ÕIÜ àNá ËÑÎÌ×ËÝËÞ$ÔËÎâfÔßßÏ ÍÎã äOÌÌÔ×ÒÏ$ÑÙÓÔ.ÓÖÏ ÎCÞ ÕIÛ å"ÕoÌÔÑÓ×ÕÌÓÏ ÔÑÔØ ÕßËÎÌÞ ÍæÎÕ á å ÓEÖÍ(Ó×Ï$ÌÍÝÎJæßÕçÍÎCÏ ÓÎCÔÝÝÔÎÏ ÓÍ(ÑËß à Í×æÏ Ñ.ÔË×JÌÕÎÍå"ÓÖÍ à Ï ÌÍÝÎæÎÓ×ÔÑÙ6Í×CÓÖÕÑ ËÎËÕ6Þ$ãUèÑ.ÓÖÍ?ÍÕ×Þ á ÍÏ ÙÖÓÏ$ÍÎCÎÌÏ ÍÑÓEÏ$ÎÓÎCÎËÙÙÍÎÓÍÒ.ÓÖÕÓÓÖÏ ÎCßÕÑÍËÐ-Í×CÖÕÎCÕÒÏ ÎÏ ÑÖÏ à Ï é ÓÏ ÔÑ.ÍØØÍÌÓã8èEÑ ÑÔÑéÙÍÍç ÓEÍ×ßÎå6Û ÖÍÑ á ÔË×CÓ×Ï ÌÍÝÎCÝÔÛ Í×ØËÞ Þ á ÌÔÑÓ×ÕÌÓå"ÓÖÍ á ÎÍÑÒ ÓÖÍ(ÑÍË×ÕÞ"ÌÍÑÓÍ×ÎCÌÔÑÓ×ÔÞ$Þ Ï ÑÙÓÖÍ à Ï ÌÍÝÎCÕGß+ÍÎÎÕ6ÙÍ(ÓÖÕ6Ó á ÔË× à Ï ÎCÒÔ.ÑÔÓ ÖÕIÐ"Í(ÓÔ ÖÔÞ Ò à ÕÌç.ÔËÓÔØØEÍÕ6×CÔØ ÕÑ.Ï$ÑêNË× á"ë Ï ØÓÖÏ$ÑÙÎCÙÍÓ ÔËÓÔØÖÕÑÒ.ÓÖÍ(Ó×Ï$ÎCÕ×Í(ÎÓ×ÔÑÙ ÍÑÔËÙÖÓEÔÎÓÔÝÓÖÍßíì ä á ÍÕ×CÞ ÕÓÍ×CÓÖÍ?ÎÕß+Í(Ù×ÔËÝ.ÔØ ×ÍÎÍÕ×ÌÖÍ×ÎCÒÍÓÍ×ßÏ ÑÍÒ.ÓÖÕÓ ÕGÎÓ×ÍÑÙÓÖ.Ó×Õ6Ï$ÑÏ ÑÙ Ý×ÔÙ×ÕßîÛUÖÏ ÌÖ ÍßÝÞ Ô á ÎCÓÖÍ(ÕÑÓEÕÙÔÑÏ ÎÓÝ×ÍéÓÍÑÎÏ ÑÙ6å"Ô×CÎËÌÌÍÎÎÏ Ð-Í(Ï ÑÒËÌÓÏ ÔÑå"Ï ÎJß+Ô×MÍ ÍØØÍÌÓÏ Ð-Í(ÓÖÕÑ.ÕGÌÔÑNÐ-ÍÑÓÏ$ÔÑÕÞHÔÑÍãoï'ÖÍ à ÍÑÍØÏ ÓÎCÔØ ÕÑÓÕÙÔÑÏ ÎÓ Ý×ÍéÌÔÑÓ×ÕÌÓÏ ÔÑ.ÒÔ ÑÔÓ ÎÓÔÝ Õ6ÓÏ ßß+ÍÒÏ ÕÓÍ(ÝÍ×ØÔ×ßÕ6ÑÌÍ(Ï ßÝ×ÔÐ-ÍßÍÑÓå à ËÓÏ ÑÌÞ ËÒÍ(Þ ÕÎÓEÏ$ÑÙGÌÖÕÑÙÍÎCÏ Ñ á ÔË×bÎÓ×ÍÑÙÓÖã ÚRÏ çÍ à ÍØÔ×Íå"Þ ÍÓ ÓÖÍ à ÕÎÏ Ì à Õ× à ÍÞ Þ"ÌË×Þ à Í(ÓÖÍ(ÓÍÎÓEÏ$ÑÙG×ÕÑÙÍ?ÔØ ÓÖÍ(ÍØØÍÌÓÎCÔØÎËÌÌÍÎé ÎÏ Ð-Í(Ï ÑÒËÌÓÏ ÔÑãUðÍ×ØÔ×ß@ÕÎÍÓÔØÎÓ×Ï ÌÓÌË×Þ ÎCÓÖÍÛUÕ áGá ÔË'ÛUÍ×Í(ÓÕËÙÖÓñ à ËÓEÓå"Õ à Îå"ÕÑÒ Ù×Ï$Ý.ÓÏ ÙÖÓã8òOÎÍ?ÕOÛ ÍÏ ÙÖÓ ÓÖÕÓÕ6Þ$Þ ÔNÛ ÎCÕ à ÔËÓØEÏ Ð-Í?ÎÔÞ$Ï Ò.×ÍÝÎCÕÑÒ.ß+ÕçÍ?ÎË×Í(ÓÖÕÓ á ÔË× ÍÞ à ÔÛ ÎJÎÓÕ á ÕÓ á ÔË×CÎÏ$ÒÍÎCÕÑÒ.ÒÔ ÑÔÓ Ò×Ï ØÓ à ÕÌçãUóÔÓÍ(ÖÔÛ)ßÕ6Ñ á ×ÍÝÎ á ÔË.ÖÕIÐ"Í ÒÔÑÍOÏ$Ñ+ÙÔÔÒØÔ×ßã

1

2

Photo one demonstrates a regular curl with good form. The upward motion uses irradiation, good posture and breathing. But in photo two successive induction is utilized as well. Use the triceps to pull the weight down.

76

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t Encourage a friend with joint problems to discuss this powerful technique with his or her doctor. Chances are, you will be owed a big favor! s

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t The cushy soles of your workout shoes, thick as the platforms hippie girls wore at Woodstock, will play a bad joke on your extensor reflex. s

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t Robert Roman’s sportsmen develop their muscle-joint sense by lifting …blindfolded! s

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t Make a point of pushing your butt back as much as possible, as if sitting in a chair which is far behind you. You will feel like you are fighting your hamstrings to get down. s

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85

t Do not let your knees go forward, the closer your shins are to vertical, the better. s

Make a point of pushing your butt back as much as possible, as if sitting in a chair which is far behind you. You will feel like you are fighting your hamstrings to get down. It is good, they will tighten to contract more. Try this drill: Reach out for a stool with your butt as you are descending to grab the bar.

µ ¶·¸5¹+º»\¼½· ¾3¿»¼ÀÀÁ ¸ÂDÂºÁ ¸ÂDÃº1Ä.¸\ÀºÂ½Á ÅÀ¶· Æ¼½3Ç¹2º»½9ÆºÃ1¹R¾¶º»È Ã\É··&ÈIÊ+·½ ¹ À4Á:Â¶ÀËRÌUÁ:¾3»¼È Á Í·5È º¼ÃÁ ¸ÂD¼Ê+·½¹BÀÁ Â¶À¾3Å½Á ¸ÂËRÎÏÁ ¸¸1¹BÐÑ¼Ò¼½9Ó¼¸ÀPÄ.¶º¶¼¾9Ã·¼ÃÈ:Á ÉÀ·Ã É4Á Ê+· ÀÁ Ò·¾9¶Á ¾9ÆºÃ1¹Ä.·Á Â¶À4Ç2Åº»¸ÃÉº½9Åº»¸ÃÒº½·5À4¶¼¸¼¸&¹+º¸·5Á ¸À¶·$Ä.º½È ÃÇ2¾Ä.·¼½3¾ Æ1¹.À¶Á:¾OÀ·Ô&¶¸Á ¿»·Ë Õ?¼Ï·5¼MÅºÁ ¸ÀºÉÅ»¾¶Á ¸Â¹+º»½9Æ»À4À$Æ¼ÔÏ.¼¾ÒY»Ô¶¼¾9Åº¾¾3Á ÆÈ ·Ç2¼¾9Á:É¾Á ÀÀÁ ¸ÂMÁ ¸¼ Ô&¶¼Á ½+Ä.¶Á Ô¶Á ¾9É4¼½9Æ·¶Á:¸Ã"¹+º»Ë.Öfº»"Ä.Á È:ÈÉ··È2È Á Ï·$¹+º»¼½3·5ÉÁ Â¶ÀÁ ¸Â¹+º»½9¶¼Ò¾3À½Á ¸Â¾ ÀºÂ·&ÀÃº&Ä.¸ËR×À$Á ¾9ÂººÃÇ2À¶· ¹MÄ.Á È È2ÀÁ:Â¶À·¸ÀºÔº¸À½¼ÔÀÒº½3·5Åº&Ä.·½É»È:È ¹DÄR¶·¸¹2º» ¾À¼½3À$È Á ÉÀÁ ¸ÂDÀ¶· Æ¼½3Æ·È È:ËRØº.¸ºÀÈ ·&ÀP¹+º»½9Ï¸·&·¾9ÂºÉº½Ä.¼½3ÃÇ2À¶·5ÔÈ:º¾·½+¹+º»½9¾¶Á:¸¾9¼½3· À4º Ê+·½ÀÁ Ô¼È ÇÀ¶·fÆ·ÀÀ·½(Ë Ó½Á ÅÀ¶·5Æ¼½+Ä.Á À¶º»ÀÈ ººÏÁ ¸ÂD¼ÀÁ:ÀÙI¹+º»½9·N¹2·&¾9¾3¶º»È Ã½·Ò¼Á ¸ÉÁ ÚO·Ãº¸.À4¶·5Ô·Á È:Á ¸Â À¶½º»Â¶º»ÀÀ¶· È Á:ÉÀ4ËR×ÉP¹+º»É··È2À¶¼ÀP¹+º»¶¼CÊ+· ¸ºÀÂ½Á ÅÅ·ÃÁ À·NÊ2·&¸È ¹+Ç2Á ÀÁ ¾9ÛÜ´Àº ¼Ã(Ý1»¾ÀP¹+º»½9Â½Á ÅË2¼¾È º¸ÂD¼¾+¹+º»Ãº.¸ºÀÈ ººÏ.Ãº1Ä.¸ËB×4É¹+º»É¼Á È:Ç2È ·ÀÂººÉÀ¶·5Æ·È:È Ç ¾À¼¸Ã»ÅÇ2¼¸Ã¾À¼½3À$¼È È2º1Ê+·½ Ë 86

1. Good FormÑNote: the straight back.

t Use bad form and find out why there is a ‘dead’ in the deadlift. s

1. Poor FormÑNote: the curved back and forward lean.

87

Þ ß$à á9âã äà åæß$à çPè+éêâä3ë5éç4ç$ì&è7âíà íîæéä9áéïðéá3ß$ä3ëâã2ã à çë5âîßà ñ+à ßà ë&á9âä3ë5íéßáè+ðYò ðYë&ß4äà îâã:óôIêáßðâõë5á3êä3ë5ßéáß4âCè7ßà åæß$öêä3à:íåDßæë5ã à çßâíöâCñ+éà öâí1èBß ÷.à:á3ßà íåó t Some powerlifters flex their triceps as they are reaching for the bar to assure that their arms are straight. A good tip. Use it. s

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Flex the triceps before grabbing the bar

88

1. Poor FormÑNote the angle of the shins

t

Poor lifting form demonstrated above. How are you going to get the bar past your knees if you pull straight up?

Never twist or turn your neck when deadlifting! You are almost guaranteed a trip to a chiropractor if you do. s

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89

1 . Good FormÑNote: the bar is pulled toward the body

t The bar should stay close to your legs at all times. It helps to think of pulling the bar towards you rather than straight up s

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90

1

2

t

Two phases of proper form in the deadlift lock out

A properly performed deadlift finish is crisp and mechanical, not flowing or draggy. s

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91

Proper down motion is the same as the upward one but faster. Push your butt back and let the bar almost fall past your knees. Go down with it.

Þ ÃÄ%Á Ä Ö Î=Î4Ü%Ö Ä:ÅÂ5Ö Ê5Ö Ü ÏÌÂ5ÌÎ ÐÉ'ÉÄ:Î Â5Ö ÅÉ G Â5ÃÌ'Â<Ü%ÀÅÂ\Á4ÀÈ È Ä%Ï/È ÀØNÄ%Á4Ö ÅÉRÀÊ#Â5ÃÄ ØNÄ%Ö É'ÃÂ\ÎZÖ Î=×ÀÁ Ä Ö ×ÇÀÁ4Â5ÌÅÂ#Â5ÃÌ'Å È1Ö Ê5Â5Ö ÅÉÂ5ÃÄ%×ßÊ\ÀÁ=×Ì'ÝÖ ÅÉRÂ5ÃÄ ×YÐÎ Ü%È1Ä É'Á4À:ØNÒNàKÄ%Ì'ÏÈ1Ö Ê5ÂÚÖ ÎÀÅÄ·ÀÊÚÂ5ÃÄ·Ê5ÄØ ÄÆ#Ä%Á4Ü%Ö Î4Ä%ÎHØNÃÖ Ü%Ã/Ä%ÅÌ'ËÈ1Ä%ÎHÔHÀÐ/Â5À Î Ì'Ê5Ä%È ÔÏÁ ÀÇ/Â5ÃÄ{ØNÄ%Ö É'ÃÂ<Ì'Ê5Â5Ä%Á^ÔÀÐ ÃÌQÑHÄ0È1Ö Ê5Â5Ä%Ï/Ö Â5ÒáÅÄ ×ÀÁ4Ä Á Ä%Ì'Î4ÀÅ/Â5À ÏÄ%Ì'ÏÈ Ö Ê5Â#Ö ÊÔÀÐGØNÌ'ÅÂ<Â5À/É'Ä%Â#Î4Â\Á4ÀÅÉ'Ä%Á Ì'ÅÏNÃÌ'Á4ÏÄ%Á^ØNÖ Â5ÃÀÐÂ#É'Ä%Â5Â5Ö ÅÉÃÐÎ ÝÔâ àKÀ/ÅÀÂ<ÇÐÁ4ÇÀÎ4Ä%Ê5ÐÈ È ÔÏÁ4ÀÇ/Â5ÃÄ ËÌÁ4ÍÃÀØNÄÑHÄ%ÁâRãEÀÐÁÛÃÌ'ÅÏÀÁÛÃÌ'ÅÏÎ ×Ö É'ÃÂ#ÉÄ:Â<Î4Â5ÐÜ%Ý/Ì'ÅÏ/×Ö É'ÃÂ#É'Ä%Â Ö ÅIäÐÁ4Ä%ÏÒàyÁ ÀÇÇÖ ÅÉZØNÖ1Â\ÃNÂ5ÃÄ ËÌÁZÖ Î Î4Ì'Ê5Ä%Á ÒNàKÖ Â5Â5ÀÊ5ÀÁÌRÂ5Ö ×Ä<ØÃÄ%ÅÊ5ÀÁ Î À×YÄ Á4Ä%Ì'Î ÀÅGÔHÀÐ/Ü:ÀÐÈ Ï/ÅÀÂ#×YÌ'ÝÄ Â5ÃÄGÈ Ö Ê5Â5ÒÓ5ÏÄ%Ì'È È ÔÖ1Â<Ö1Î=å ÅÄÑHÄ%Á4æ Ò

DO NOT SET THE DEADLIFT DOWN SLOWLY! You will be pulled forward and might get hurt.

¿ ÀÁ=Â5ÃÄ ÅÄÆ#Â#Á Ä%Ç/È1Ä%Â<É'À/ÀÊ Â5ÃÄ·ËÌ'Á4ÍÎ4Â5ÌÅÏÐÇÌ'ÅÏÎ4Â5Ì'Á Â^Ì'È È À:ÑHÄ%Á4Ò/Ó5ÊÕÔHÀÐÃÌÅÉyÀÅÂ5ÀÂ5ÃÄ ËÌ'Á=Ê5ÀÁ=Â5ÃÄ0ÏÐÁ Ì'Â5Ö ÀÅ/ÀÊ#Â5ÃÄ Î Ä%Â5ÍÔHÀÐÁ=Ê5ÀÁ4×ÙØNÖ1È ÈÎ ÐÁ Ä%È Ô ÏÄ%Â5Ä%Á4Ö ÀÁ4Ì'Â5Ä%ÍÌ'ÅÏÂ\ÃÄÚØNÄ:Ö É'ÃÂ ØNÖ È ÈÎ4ÃÖ1Ê5Â<Ê5Á4À×ÙÔHÀÐÁZÃÖ ÇÎ=Ì'ÅÏ Â5ÃÖ É'ÃÎÛÀÅÂ5À0ÔHÀÐÁÛËÌ'Ü%ÝÒ

92

The Deadlift Highlights: • • • • •

Stay on your heels Keep your back arched Never look down Push the floor away Stay 'tight' and hold your air when lifting

The Sumo Deadlift (glute emphasis) ç èéê1ëÚì'í%ë<éí%îPïHèðñéèòNóNôEèð òNõ ö öXéèë<÷í0÷î í%ø'ùõ éìyø'éú÷øë5ûî èèüLñ ý%ø'ö í:ñþ·ÿGûõ ñ K í%ø ö õ 5ë#õ ñ=ý%ø'ö ö í ê ñ4ðüèê÷í%ý%ø'ðñ4í õ ë<õ1ñ èéí{òNõ ë5û/øEòNõ í0ñ4ë5ø'éý%í ø'é úHèðî=ø'î üñ=õ éñ õ í úHèðî=ùéí%í%ñ4ó Úõ ì ø ø'éí%ñ í ð í%ñ õ1ìRë5ûõ ñ=ñ4ë\ø'éý%í ÷í%ý:øðñ4í0ë5ûí%õ î=ë5ûõ ì'ûñZý%ûø 5í ö í%ñ4ñ=ë5ûõ1ñ òNøQúHó éí0è <ë5ûí0ö ø õ í%ñ ÚûøQïHí0ý%èøý:ûí õ éñ õ ñ4ë5í èé/ý%ø'ö ö õ1éìRë5ûí:ñ í0ê ö õ1í í:ø ö õ 5ë5ñ4ê ÷í%ý%ø'ðñ í ê ñ4ðüè õ éê ë#ñ èðé 5í%üõ éõ1éí%ê1ó #ñ ø'õ òNûø'ë#ë\ûí ûí%ö1ö úHèð/ý:èðö ý%ø'ö öõ ë#ê ^è÷ê 5èî=ø'ö ö <ý:øî4í ðñ ë è/ë5ûí%ü þ

t Some comrades choose sumos for the pointed effect they have on their glutes. s

The Sumo with good form

èüí0ý:èüî ø í%ñ=ý%ûèèñ í ñ ðüèñ 5èî=ë5ûíèõ éë5í í5í%ý%ë<ë5ûíúûøQïHí0èé/ë5ûí%õ1î=ì'ö ðë5í%ñ4ó ë\ûí%î4ñ ì'í%éí%î ø'ö1ö úö1èéìR÷ø'ý%ùí øé ñ4ûèî ë#ø'î üí 5èö ù î í\í:î=õ ë#÷í%ý%ø'ðñ í õ ë#õ ñ=üèîIí éø'ë5ðî4øö5 èî=ë5ûí:õ î=÷è úñ4ë\î4ðý%ë5ðî4í%ó èüYí{òNèî ö ý%ö ø'ñ4ñ èòNí%î4ö õ 5ë5í%î4ñ=ñ ë5ø'î4ë<øýúHý%ö í{òNõ ë5û ë5ûí í%ø ö õ 5 ë_ïHø'î4õ ø'ë5õ èéGòNûõ1ý%û/õ ñ=ûø'î í%ñ ë5 èî=ë5ûí%ü ÷í õ ë<ñ4ðüYè/èî=ý%èé:ïHí%éë5õ èéø'ö ø'é ë5ûí%é/ñPòNõ ë5ý%û/ë5èNë\ûí%õ îZñ ë5î4èéìRñ4ë5ø'éý%í ø'ñ=ë5ûí{òNí%õ ì'ûë#ì'í%ë5ñ=ûí%øQïHõ í%î=ø'é ë5ûíúø î4èø'ý%û/ë5ûí í%ø'ùó5 ë<õ1ñ=øRñ4èö õ ø î4èø'ý%û/ë5è/ë5î4ø'õ éõ éì'óE èéñ4õ í%î=õ ë5ó ë5ø'é òNõ1ë\ûKúèðî\í:í%ë<ý%èü5èî ë5ø'÷ö úRòNõ í ø'é úHèðî=ë5èí%ñ=ë5ðî éí èðë<ë5ûõ î4ë úvë5è5èî4ë ú 5õ ïí í%ì'î4í%í%ñ4óNô·èð/ñ ûèðö ÷í ø'÷ö í ë5èî4í%ø'ý%û/ë\ûí0÷ø'îòNõ1ë5û úHèðî=ùéí%í%ñ=ë5î ø'ý%ùõ éìZúHèðî 5í%í%ë5ó úèðî=ë5ðî4éèðë#õ ñ=õ1éø íðø'ë\í ø'é úHèð/ý:øééèë è úHèð/ì'è/ñ4ë5î í%ë5ý%ûõ éìZúHèðî ìî4èõ1éüYðñ ý%ö1í%ñþ

93

The Sumo with poor form

"!# $"%&' ( )*%& +%+-,,. ' !/ %0%&!10 (2"!( %' 0 (+.43!+3. ' 5%760 #8 / 50# %& !/9 :;0+/"6 !. . < = ( !>%&' ()?3 ' 55!#!(%@' / %A&!>. 0180 9%< BC0 9:+D$&+D!3 ' 55' 19 . % $3#E' ' ( )$"09 # & ' , / %& #09 )&F6 ' %& +6 ' 3!/E%+( 1!G%& !H +# %!(3/ %03 #+)< I9 /& ' ( )J$09# 1& !/E%0 9%76 &' . !K ,' (1& ' ( )*+?10' (K4H!% 6 !!(L$09 #H 9%%A018/"6 ' . .&!. ,< M . /0G4%&' (8%& +%7$"09+#E!%# $"' ( )*%A0K )!%@%+. . K N The Romanian DeadliftÑA tighter back arch and less straightened than usual

The Modified Romanian Deadlift for hamstring and calf emphasis

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I 0 ' (%7$"09 # 5!!%@/E%#+' )& %50 #R6 +#E3S( 0 %9#E(0 9%<OP+-8!+?,0 ' ( %0 58 !!,' ()$"09 # 6 !' )&%@0(F$"0 9# &!!. / +(38 !!, ' ( )J$09 # /& ' ( / %0%A+. . $?"!#%A' 1+. %&+%7$"0 9 +#E!/%A918' (1!:!(%@9,%0F$"0 9# 8 (!!/VU 50 # +?5!W6X#0 9H . !/Y' %@1+(H !+#E#+( )!32Z[< \ %+#E%%& !,9 . .-6 ' %&F$"0 9# 8 (!!//E%#+-' )-&%!# % & +(' (%&!10 (2"!( %' 0 (+-.3!+3 . ' 5%G+-(3 $"09 #]&' , /]&' )& !#E<;BJ09 #]&+:/%#E' ( )/46 ' . . H!J%0+/E%[^ 94

The Romanian Deadlift with a book added underfoot to blast the calves and hammies

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95

The Duck Deadlift off a platform for quad emphasis

The Duck Deadlift without a platform

The Duck Deadlift off a Platform for quad emphasis

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96

The Snatch Pull for upper lats and upper back emphasis

The Snatch Pull for lats and upper back emphasis

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97

The Clean Pull (grip emphasis)

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98

The Deadlift Lockout, or the Health Lift (midsection, traps, and grip emphasis)

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æ ç äaúìþêìãæð åç äæ?ç ìê@ìé äè óã êæð å ìëEï æ?ç ìê@ìé@í;þ òÿç ä äëEéìëEíîæ*ç ìÿï ìþ êç è ïäæ?òEêæðå æëåòEêæóóäëEäåó-ëè åäæå ç è éê Pæï äæì è ð ê@ìé@òêæëEêAõ è ð ó*êã ä þç ç2 úò þää è ðóú"ìþ ë þêAê ëæêAãäë êãæð þç ç è ð ó è êãFú"ì þë æ-ÿï J ää äoñ"äëRúêãè ðóLêè óã ê

99

The Side Press

!"$# "%&!'()&*,+")).- (!/01&2 03(!4).54!6(!7+!".))894!+# "#;:<: :6!#;"%- +!84 - (!7: - (!%=!036!: :+!".))?>@ &!: %A*# )- &!( %).- %!+"))- )4+"))&*,7&!- 7*&"4B! DCE7: =!).- 2FGH!IKJDL MH1M NEJOGJH P!QRJST+"&/ "# 0U*&!")D2F("# ).&!()5 1. The side press requires full body action and gives a great workout to the stabilizing muscles of the midsection, it is a long time favorite of Russian weightlifters; t The side press requires full body action and gives a great workout to the stabilizing muscles of the midsection, it is a long time favorite of Russian weightlifters s

100

2. The side press requires that you to lift a seven-foot bar with one arm, therefore it gives a great workout to the gripping and various stabilizing muscles; 3. The side press is a lot easier to learn than, say, a proper two arm military press; 4. The side press teaches good habits for overhead lifting, which come in handy in everyday life; 5. The side press places the shoulder in the position of external rotation, which enhances workout safety and strengthens the rotator cuff muscles; 6. The side press encourages the use of the lats, ‘the armpit muscles’, to stabilize the shoulder joint, a measure that greatly increases training safety and longevity; 7. The side press requires no spotters or any additional equipment like benches or racks.

1

2

The hoisting sequence prior to the side press is exercise in itself. Follow all of these steps carefully to avoid injury.

3

4

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101

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102

2. In mid-press position

2. In top position

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103

Bad form in the mid-position

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t If you choose to go with another free weight press, for example, the bench, it’s alright, as long as you know how to do it right. s

EÝ Þ!ßàá!Þâãäeå<æ æà.çèßé1çå êè ë çàêå ìí æî!Þèå êå Þ!ïí èFãFÞ!ß æ Þäeçàêð!çEäeçå ñ ð!êBòóçæ<çí è.ç èÞé1çêçïèå Þ!ïí ïâí å àÞï!ìç ãFÞßeð!í ë ç áàÞß!ñ ðêãFÞß!à çæ á!Þ ä¤âÞäeïí èæ Þä¤í èå êäå æ æ ñ Þôí ïâñ ÞõÞ!àí;ï!Þêð!çààçîò

Bad form in the start position

Having trouble with the bar, or even the EZ curl bar? Try starting out with just a small plate and work up to a 25 pound plate. Then try the bar again.

104

The Floor Press (pec emphasis)

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Floor Press: Showing poor form

Floor Press: The hand-off from the partner (end the same way)

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105

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Floor Press: Bad positioningÑtoo far back. The ghosted image shows where the bar should resideÑOver the breastbone.

106

B )/- b 7A8,j/[ 7 ,S "7 S87 8S//&&/ CAC/ A- j. / VSS5 /& [S $,,jp)j¡ b) & 7 $&!A "S 7/{ /5¢. `VS/ C,,j S 7 / [S " Floor Press: Showing the concept of “Breaking the Bar” Try to rotate the shoulders in commanding the lats.

t Squeezing the barbell will amplify the contraction of all the involved muscles. Visualizing pushing yourself away from the bar and into the floor will help to keep your shoulders down. s

Floor Press: down position.

107

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108

The Curl Grip Floor Press (biceps and lateral triceps emphasis)

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t This press is the numero uno exercise for toning up the lateral head of your triceps, or the outside of your arm. It is also very easy on the shoulder joint because the arms are tightly ‘screwed’ into their sockets. s

Demonstrating the curl grip as applied to the bar

109

The Barbell Curl

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t Plug the curls into your workout following the deads and the presses and follow the standard cycling format. Drop me a note when you are forced to drink your beer through a straw. s

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