Simply put, this tome contains a vast amount of information that will help you to optimize your training. Whether you are looking to put on muscle, lose fat or gain strength, you’ll find an absurd amount of value packed into these 210 pages.
More than 120 exercises, all fully described, with pictures, along with helpful tips, tricks and visualizations to help you get the most out of each exercise. Don't waste your effort, gym membership or most importantly your time. Optimize your growth.
How to assess your current level-are you beginner, intermediate or advanced? Does it matter?
How to effectively program your own training plan for optimal results. Anyone can get average results. Optimize, baby!
How to balance volume, intensity, and frequency to keep making progress. Avoid overtraining. Avoid undertraining. Achieve perfect training.
Ideal sets and reps for each exercise, and how to progress over time.
Choosing a workout split that’s perfect for your body, mind, and schedule-and when to change it.
In-depth risk versus reward analysis for all exercises. Choose the best exercises for your goals.
How to keep a training log, and what to write down each workout, and what doesn't matter.
What equipment is needed-what’s vital, what’s useful, and what’s useless?
No less than 14 Advanced techniques to keep the gains coming for more mature lifters, ranging from dropsets and supersets to clusters and EMOM sets, all fully described and illustrated with examples.
The varies form of cardio. How to choose the right intensity level for your goals as well as program it into a workout schedule. Wonder no more-this section will make everything crystal clear.
How to deal with injuries, as well as how to avoid them in the first place! You probably know someone who got injured in the gym…it might even be YOU! A vital section for long term progress, packed with tips and tricks to stay healthy, divided up both by body part and specific lifts that commonly cause issues. Surgery is expensive…avoid it!
6 full training plans: Lazy Man’s Plan , Busy Man’s Plan , Athlete’s Power Plan, Beast Plan, Deva Plan and Spartan Plan, each with multiple difficulties and adjustable to YOU. All are fully described and detailed.
How to keep making progress by adjusting your training-whether it is a minor tweak or a near-total overhaul, having the flexibility to alter your program and still move forward is vital. Life isn't perfect. But your training can still be.
Strength standards-how do you stack up against others? Are you strong, weak, or somewhere in the middle? Full goals to target for not just the basic compound movements but dozens of exercises.
All of this written in a quick, lively, humorous tone that makes the pages somehow fly by.
Within these 67,000 words is the ability to learn everything you need to know about how to effectively and efficiently change your body. It’s everything that I’ve learned over my 5 year journey. And now...it's yours.
Author(s): Verity Schoefild, Geoffrey
Year: 2020
Language: English
Pages: 219
SWEAT!
Introduction
About the Author & Book
Compendium One: Body Parts
Shoulders
Traps
Lats
Chest
Triceps
Biceps
Forearms
Quads
Glutes
Hamstrings
Calves
Abs
Compendium Two: Exercises
How to read this section
Hinge
Back Extension
Glute Bridge
Hamstring Curl Machine
Pullthrough
Trap Bar Deadlift
Sumo Deadlift
Romanian Deadlift
Conventional Deadlift
Hamstring Ball Curl
Broad Jump
Rack/Block Pull
Low Pull from the Hang
Deficit Deadlift
Snatch Grip Deadlift
Good morning
Nordic Hamstring Curl
Hip thrust
Power Snatch from the Hang
Squat
Bodyweight Squat
Goblet Squat
Leg Extension Machine
Box Squat
Leg Press
Bulgarian Split Squat
High Bar Back Squat
Walking Lunge
Vertical Jump
Low Bar Back Squat
Front Squat
Step Up
Anderson Squat
Overhead Squat
Squat Jump
Box Jump
Row
Cable Row
Chest Supported Row
Machine Row
Bar Row
One-Arm Dumbbell Row
Seal Row
Trap Bar Bent Over Row
Pendlay Row
Shrug
Barbell Bent Over Row
T-bar Row
Kroc Row
Rubish Row
One-Arm Barbell Row
Push
Pushup
Machine Press
Dumbbell Bench Press
Assisted Dips
Close Grip Bench Press
Incline Press
Dips
Fly
Wide Dips
Cable Crossover
Wide Grip Bench Press
Decline Bench Press
Reverse Grip Bench Press
Pull
Pulldown
Standing Cable Pullover
Dual Handle Cable Pulldown
Chinup/Neutral Grip Pullup
Wide grip pullup
Dumbbell Pullover
Behind the neck pulldown
One-arm pullup
Press
Seated Dumbbell Press
Arnold Press
Standing Barbell Overhead Press
Klokov Press
Z-Press
Push Press
Bradford Press
Jerk
Shoulders
Seated Lateral Raise
Reverse Pec Dec
Prone Rear Delt Raise
Machine Lateral Raise
Face Pull
Seated Rear Delt Raise
Lateral Raise
Standing Rear Delt Raise
Cable Rear Delt Raise
Cable Lateral Raise
Bus Driver
Front Raise
Smith Machine Upright Row
Curl
Seated Dumbbell Curl
Cable Hammer Curl
Machine Preacher Curl
Strict Curl
Preacher Curl
Spider Curl
1-arm Cable Curl
Incline Dumbbell Curl
Barbell Curl
Reverse Grip Curl
Concentration Curl
Hercules Curl
Extend
Cable Pushdown
Overhead Dumbbell Extension
Kickback
Overhead Cable Extension
Lying Dumbbell Extension
Skullcrusher
JM Press
Abs
Plank
Cable Crunch
Pallov press
Farmer’s Walk
Weighted Crunches
Hanging Leg Raises
Dumbbell Side Bend
Stir the Pot
Ab Wheel
Feet to Bar
Calves
Seated Calf Raise
Standing Calf Raise
Leg Press Calf Raise
Compendium Three: Programming
Sets and Reps
Volume
Variety
Assessing your level
Balanced Sets
Specialization Sets
Intensity
Frequency
Balancing Volume, Intensity and Frequency
Not Training: None high, all low
Casual Training: One high, two low
Real Training: Two high, one low
Crazy Training: Three high, none low
Example Volume and Intensity Combinations
3-6 sets of 8-15 reps using ~ (60%-75%)
12,8,4,2,20 using ~ (60%/70%/80%/90%/60%)
10×3 (using ~85-90%)
5/4/3/2/1 (using 75%/80%/85%/90%/95%)
25 reps (as many sets) (using ~80-85%)
50 reps (as many sets) (using ~70-75%)
6×6 with thirty seconds rest (using ~60-70%)
10×10 (using ~60%) [German Volume Training]
Choosing a Split
Full Body
Upper/Lower
Pull/Push/Legs
Modified Body Part Split
Putting It All Together
1.Select Your Volume
2.Select Your Split
3.Select Your Exercises
4.Select Your Intensity
Example of Creating a Training Plan
Final Plan
Risk vs Reward
Keeping a Training Log
Compendium Four: Equipment
Essential Equipment
Barbells
Plates
Dumbbells
Squat rack
Power rack
Forty-five Degree Back Extension
Benches
Cable Station
Dip/Pullup station
Pulldown machine
Seat with back support
Bench press
Cardio machines
Optional Equipment
Incline Bench Press
Preacher Curl Bench
EZ curl bar
Trap bar
Bands
Clips
Chains
Swiss ball
Hamstring Curl Machine
Leg extension Machine
Leg Press
Chest Press Machine
Cable Row
Chest Supported Row
Machine Row
Decline Bench Press
Seated Calf Machine
Ab Wheel
Sit-up Bench
Smith Machine
Micro-plates
Personal Equipment
Lifting belt
Straps
Chalk
Dip belt
Wrist wraps
Knee sleeves
Knee wraps
Fat grips
Bar pad
Weightlifting shoes
Gloves
Towel
Compendium Five: Special Workouts and Techniques
Manipulating Sets
One Rep Max
Ramping
AMRAP
EMOM
Rest Pause
Clusters
Section Recap: Clusters use heavy weight and multi
Dropsets
Supersets
Manipulating Reps
Failure
Partials
Section Recap: Partials are less than full range o
Isometrics
Paused Reps
Eccentrics
Explosive Reps
Compendium Six: Cardio
High Intensity Interval Training (HIIT)
Sprinting
Roads
Track
Treadmill
Hill Sprints
Sled Dragging or Prowler Pushing
Cardio machines
Lifting
Complexes
Bodyweight exercises
HIIT Protocols
Tabata
10-12xThirty seconds/Thirty seconds rest
5-8×One minute/One minute rest
4-6×Two minutes/One minute rest
Low Intensity Steady State (LISS)
Tracking Cardio
Heart rate monitor
Pace
Effort
LISS vs HIIT: How to Program Cardio
Compendium Seven: Injuries
General Strategies for Staying Healthy
Doing stupid shit
Going too heavy.
Going to failure too often.
Doing excessive volume.
Becoming Unbalanced
Letting your form break down
Not listening to your body.
Not enough variation.
Not recovering enough.
Exercise Specific Technique Cues
Deadlift
Squat
Bench Press
Dip
Curl
Skullcrusher
Pressing
Olympic lifts
My ______ Hurts
Knee
Hip
Lower Back
Shoulder
Elbow
Wrist
Compendium Eight:
Sample Training Plans
Training Plan One: The Lazy Man’s plan
Beginner Lazy Man’s Plan Description
Beginner Lazy Man’s Plan Schedule
Intermediate Lazy Man’s Plan Description
Intermediate Lazy Man’s Plan Schedule
Training Plan Two: The Busy Man’s plan
Intermediate Busy Man’s Plan Description
Intermediate Busy Man’s Plan Schedule
Training Plan Three: Athlete Power Plan
Intermediate Plan for Athletes Description
Intermediate Plan for Athletes Schedule
Advanced Plan for Athletes Description
Program Recap: The Advanced Athlete Power Plan is
Advanced Plan for Athletes Schedule
Training Plan Four: Beast Plan
Intermediate Beast Plan Description
Intermediate Beast Plan Schedule
Advanced Beast Plan Description
Advanced Beast Plan Schedule
Training Plan Five: Deva Plan
Intermediate Deva Plan Description
Intermediate Deva Plan Schedule
Training Plan Six: Spartan Plan
This minimalist training plan requires no gym memb
Intermediate Spartan Plan Description
Intermediate Spartan Plan Schedule
Compendium Nine: Making Progress
Swapping Exercises
Progressing
Progressing in Intensity
Progressing in Reps
Progressing in Sets
Progressing in Rest Time
Progressing in Tempo
Progressing in Range of Motion
Minor Adjustments
Adjusting Volume
Progress Chart
Feeling Chart
Adjusting Frequency
Adjusting Intensity
Surprise Day!
Lagging Body Parts
Major Adjustments
Injuries
Sickness
Planned Time Off
Competing
Compendium Ten: Strength Standards
Men
Women
Frequently Asked Questions
Is diet important?
How should I warm up?
Should I do stretching?
Should I take steroids?
I’m not getting the same results as you, what’s wr
Appendix
Movements by Difficulty
Volume Guidelines
Balanced Sets
Specialization Sets
Special Workouts and Techniques-Modifying Sets
Special Workouts and Techniques-Modifying Reps
Additional Strength Standards (Men)
Additional Strength Standards (Women)
Acknowledgements
