Pokrewne
- Strona Główna
- Peter Charles Hoffer The Brave New World, A History of Early America Second Edition (2006)
- Psychosis and Spirituality Consolidating the New Paradigm ed by Isabel Clarke 2nd Edn (2010)
- Word Studies in the New Testament Vol 1 & 2 (Marvin R Vincent)
- New Life Bonnie Dee
- Asimov Isaac Agent Fundacji
- Norton Andre Triumf Simsy
- Heinlein Robert A Luna to surowa pani
- de Gaulle Pamietniki wojenne
- Brian Herbert & Kevin J. Anderson Dune House Atreides
- Eco Umberto Baudolino
- zanotowane.pl
- doc.pisz.pl
- pdf.pisz.pl
- psp5.opx.pl
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.Feel better? Good.T That was a lot of information in Chapter 3, and I appreciate the fact you read itall the way through.In fact, you could stop reading now, jump straight to the work-outs, and understand all the basic ideas that Alwyn used to create his programs.But if that s all I told you, I d feel I hadn t given you your money s worth.Sure,you could launch into the workouts without reading these next two chapters, and dofine.for a while.But it would be like cutting off your antibiotics the first day yourthroat stopped being sore.You haven t killed the bacteria; you re just giving them achance to regroup.Here s what I mean: You do Alwyn s workouts for eight weeks, maybe ten, thenone day you pick up a bodybuilding magazine and see a new workout.And you think, Hey! Look at all those curls! That would be a hell of a lot more fun than what I mdoing now.Plus, this shiny 290-pound guy who s too short to ride the Screaming Ea-gle at Six Flags says it ll add an inch to my arms! In this chapter, I m going to explain the permanent way out of the darkness.It s a51 52 THE NEW RULES OF LI FTI NGconcept of program structure called periodization. Yes, it s a big word, and it doesn texactly trip off the tongue.But the concept is easy to grasp, and it s crucial to under-standing what it takes to build the body you want in the time you have.First, though, allow me to serve up a few more rules.NEW RULE #9 " There is no magic system of exercises, sets, and reps.You could go through hundreds of legitimate studies of strength training, and you dfind any number of systems that work.At least, they work for somebody, and they workfor a while.Every good and honest trainer knows these two corollaries to New Rule #9:Everything works."Nothing works forever."That s why guys who advocate extreme systems, like Super Slow or High-IntensityTraining, can claim that they ve found the keys to the kingdom, and if you just do ittheir way, you ll be the coolest tool in the pool.But I ll let you in on a little secret: Most of the guys who tell you about the mag-ical system they ve discovered, and have big ol honkin muscles to show for it, builtthose muscles doing something else.They ll tell you, with a straight face, that the meth-ods they used to build their biceps and pectorals were crude and inefficient, if notflat-out dangerous.They were lucky to build those muscles without their arms fallingoff and their kneecaps exploding like ligamentous hand grenades.Yet, mysteriously,they offer no tangible proof that the new, enlightened system works even half as wellas the techniques they now say are crap.And even if you do find someone who clearly has a better physique with the En-lightened Way than he had back when he lifted in darkness, how could you ever provehe wouldn t have built at least as good a physique using other methods?You can t, and that brings me to the next rule:NEW RULE #10 " Don t judge a system by the physique of theperson promoting it.Even if you could find someone with a great build and prove that he indeed had moresuccess with the system he now promotes than with any other, you still don t knowanything useful about that system.All you know is that it worked for him. THE BEST MUSCLE- BUI LDI NG SYSTEM FOR ALMOST EVERYBODY 53As a fitness professional, I can t tell you how depressing it is when someonejudges your knowledge by the size of your arms.Granted, I d have my doubts about afitness expert who clearly wasn t in shape, since there s both an art and a science totraining.You d hope the guy designing your program or dispensing advice genuinelyloves to lift, and knows from his own experience how exercises are supposed to feel.But in a universe in which most of the practitioners are in at least decent shape,it s pointless to pick the guy who s in the best shape and decide he must be the mostknowledgeable.It may mean he has the best genetics, or the most discipline, or themost time and energy.But it absolutely does not mean he knows more than the guywith smaller arms or a weaker bench press.This is yet another way in which modern bodybuilding has polluted the conver-sation about fitness in general, and about strength training in particular.The originaltwentieth-century bodybuilders were strength and power athletes.Take John Grimek,one of the real legends of the bodybuilding world: The man not only had the bestphysique of the 1940s, he was one of the strongest men of his time.He competed onthe U.S.Olympic weight-lifting team in 1936, and at one time he held the Americanand world records for the military press.He wasn t a natural for Olympic lifting he was much better at slower lifts buthis strength is astounding at any speed.Here s an anecdote, recorded in John Fair sMuscletown USA: In 1940, in an exhibition in San Francisco, Grimek was challengedby a local strongman, a Norwegian fisherman.The local picked up a 240-pound bar-bell from the floor with a palms-up grip, curled it to his shoulders, then pressed itoverhead.(Nifty thing to know: The reverse-grip shoulder press is called a continen-tal press. )Despite the fact he d never lifted weights that heavy with that grip, Grimekmatched him.The contest ended when Grimek curled and continental-pressed 280;the Norwegian tried it but failed.Grimek was a normal-size man: five-foot-nine, probably between 180 and 185pounds.(At about that same time, he competed in weight-lifting contests at 181pounds.)I don t want to violate New Rule #10 and pretend anyone can look like Grimek orgain that kind of strength by doing his routine.The man may very well have had thebest genetic combination for strength, muscle mass, and low body fat in the historyof the world.I just want to make the point that he wasn t a bodybuilder in the modern sensehe didn t spend hours in the gym strapped into muscle-isolating machines (they didn t 54 THE NEW RULES OF LI FTI NGeven exist back then) or make sure he was sitting down with his back braced before heattempted heavy shoulder presses.He lifted the way everyone lifted back then floor toceiling.The weights usually started on the floor, and they often ended up overhead.And yet he managed to become the best-built man of his time.NEW RULE #11 " You ll get better results working your ass off on a badprogram than you will loafing through a good program.Every now and then, those workouts you see in the bodybuilding magazines are real.That is, the bodybuilders actually do them, and have muscles to show for them.Andthe more real they are, in many cases, the more they suck.That s when a careful readerrealizes, to his horror, that bad programs can build huge muscles.Insiders will tell youthat the biggest bodybuilders have rare genetics that allow them to grow from anycombination of serious lifting and the right chemicals.What is seriously lifted, andhow it s lifted, matters less for these rare beasts than outsiders would ever suspect [ Pobierz całość w formacie PDF ]
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.Feel better? Good.T That was a lot of information in Chapter 3, and I appreciate the fact you read itall the way through.In fact, you could stop reading now, jump straight to the work-outs, and understand all the basic ideas that Alwyn used to create his programs.But if that s all I told you, I d feel I hadn t given you your money s worth.Sure,you could launch into the workouts without reading these next two chapters, and dofine.for a while.But it would be like cutting off your antibiotics the first day yourthroat stopped being sore.You haven t killed the bacteria; you re just giving them achance to regroup.Here s what I mean: You do Alwyn s workouts for eight weeks, maybe ten, thenone day you pick up a bodybuilding magazine and see a new workout.And you think, Hey! Look at all those curls! That would be a hell of a lot more fun than what I mdoing now.Plus, this shiny 290-pound guy who s too short to ride the Screaming Ea-gle at Six Flags says it ll add an inch to my arms! In this chapter, I m going to explain the permanent way out of the darkness.It s a51 52 THE NEW RULES OF LI FTI NGconcept of program structure called periodization. Yes, it s a big word, and it doesn texactly trip off the tongue.But the concept is easy to grasp, and it s crucial to under-standing what it takes to build the body you want in the time you have.First, though, allow me to serve up a few more rules.NEW RULE #9 " There is no magic system of exercises, sets, and reps.You could go through hundreds of legitimate studies of strength training, and you dfind any number of systems that work.At least, they work for somebody, and they workfor a while.Every good and honest trainer knows these two corollaries to New Rule #9:Everything works."Nothing works forever."That s why guys who advocate extreme systems, like Super Slow or High-IntensityTraining, can claim that they ve found the keys to the kingdom, and if you just do ittheir way, you ll be the coolest tool in the pool.But I ll let you in on a little secret: Most of the guys who tell you about the mag-ical system they ve discovered, and have big ol honkin muscles to show for it, builtthose muscles doing something else.They ll tell you, with a straight face, that the meth-ods they used to build their biceps and pectorals were crude and inefficient, if notflat-out dangerous.They were lucky to build those muscles without their arms fallingoff and their kneecaps exploding like ligamentous hand grenades.Yet, mysteriously,they offer no tangible proof that the new, enlightened system works even half as wellas the techniques they now say are crap.And even if you do find someone who clearly has a better physique with the En-lightened Way than he had back when he lifted in darkness, how could you ever provehe wouldn t have built at least as good a physique using other methods?You can t, and that brings me to the next rule:NEW RULE #10 " Don t judge a system by the physique of theperson promoting it.Even if you could find someone with a great build and prove that he indeed had moresuccess with the system he now promotes than with any other, you still don t knowanything useful about that system.All you know is that it worked for him. THE BEST MUSCLE- BUI LDI NG SYSTEM FOR ALMOST EVERYBODY 53As a fitness professional, I can t tell you how depressing it is when someonejudges your knowledge by the size of your arms.Granted, I d have my doubts about afitness expert who clearly wasn t in shape, since there s both an art and a science totraining.You d hope the guy designing your program or dispensing advice genuinelyloves to lift, and knows from his own experience how exercises are supposed to feel.But in a universe in which most of the practitioners are in at least decent shape,it s pointless to pick the guy who s in the best shape and decide he must be the mostknowledgeable.It may mean he has the best genetics, or the most discipline, or themost time and energy.But it absolutely does not mean he knows more than the guywith smaller arms or a weaker bench press.This is yet another way in which modern bodybuilding has polluted the conver-sation about fitness in general, and about strength training in particular.The originaltwentieth-century bodybuilders were strength and power athletes.Take John Grimek,one of the real legends of the bodybuilding world: The man not only had the bestphysique of the 1940s, he was one of the strongest men of his time.He competed onthe U.S.Olympic weight-lifting team in 1936, and at one time he held the Americanand world records for the military press.He wasn t a natural for Olympic lifting he was much better at slower lifts buthis strength is astounding at any speed.Here s an anecdote, recorded in John Fair sMuscletown USA: In 1940, in an exhibition in San Francisco, Grimek was challengedby a local strongman, a Norwegian fisherman.The local picked up a 240-pound bar-bell from the floor with a palms-up grip, curled it to his shoulders, then pressed itoverhead.(Nifty thing to know: The reverse-grip shoulder press is called a continen-tal press. )Despite the fact he d never lifted weights that heavy with that grip, Grimekmatched him.The contest ended when Grimek curled and continental-pressed 280;the Norwegian tried it but failed.Grimek was a normal-size man: five-foot-nine, probably between 180 and 185pounds.(At about that same time, he competed in weight-lifting contests at 181pounds.)I don t want to violate New Rule #10 and pretend anyone can look like Grimek orgain that kind of strength by doing his routine.The man may very well have had thebest genetic combination for strength, muscle mass, and low body fat in the historyof the world.I just want to make the point that he wasn t a bodybuilder in the modern sensehe didn t spend hours in the gym strapped into muscle-isolating machines (they didn t 54 THE NEW RULES OF LI FTI NGeven exist back then) or make sure he was sitting down with his back braced before heattempted heavy shoulder presses.He lifted the way everyone lifted back then floor toceiling.The weights usually started on the floor, and they often ended up overhead.And yet he managed to become the best-built man of his time.NEW RULE #11 " You ll get better results working your ass off on a badprogram than you will loafing through a good program.Every now and then, those workouts you see in the bodybuilding magazines are real.That is, the bodybuilders actually do them, and have muscles to show for them.Andthe more real they are, in many cases, the more they suck.That s when a careful readerrealizes, to his horror, that bad programs can build huge muscles.Insiders will tell youthat the biggest bodybuilders have rare genetics that allow them to grow from anycombination of serious lifting and the right chemicals.What is seriously lifted, andhow it s lifted, matters less for these rare beasts than outsiders would ever suspect [ Pobierz całość w formacie PDF ]