Beyond Bodybuilding: Muscle and Strength Training Secrets for The Renaissance Man

complex of weight training exercises provides good results for one to one and a half months, then it should be changed. But not more often than that!

Which is why I recommend quickly pushing your hips back, dropping down with the barbell after each repetition, and resetting for each rep as if it is the first one in Power to the People!

Four times a week. One of the best setups for a serious drug free iron man or woman. As gymnastics coach Chris Sommer put it, it “allows maximum work combined with substantial rest.”

The retro emphasis on a variety of lifts from the ground and overhead, forge physiques along the lines of antique statues:

Since different rep ranges have a specific effect on the muscles – low power reps increase the muscle density, medium reps build the contractile proteins, and high reps develop mitochondria, sarcoplasm, and capillaries -the obvious implication of this discovery on bodybuilding is not to spread your workout over a large rep range.

do not train to failure and have patience.

First, practice must be specific. Do not rep out with a light weight when you are training for a heavy single. The second rule is an extension of the first one. Practice fresh and stop before your skill starts deteriorating. That means ending your practice before you start dragging your tail – and saying no to training to failure. Third, practice a

If you have picked a full body routine, the only decision you have to make is the frequency of training.

“Human life can be considered one big wave with its climbing, peaking, and declining phase,” writes Polish immigrant coach Thomas Kurz, MS, the author of highly recommended The Science of Sports Training (stadion.com). “Several smaller waves are superimposed on our life wave. Some last years, some days, some hours, and some even less than a second.