Foreword by Pavel “Thinking Simply and Seeing Clearly”
There Is No School Like Old School
Standing On the Shoulders of Giants
Paul Anderson—Primitive Patriarch
Bill Pearl—Anti-Aging Role Model
Bill Pearl’s Classical Bodybuilding Training Regimen
Clash of the Titans: Barski goes to work for “The Man”
Bob Bednarski Training Template
Aftermath: The Iron Icarus melts his wings
Hugh Cassidy—Iron Master Renaissance Man
Eat Your Way Through Sticking Points!
Lift Big, Eat Big, Rest Big, Grow Big!
Mark Chaillet—Powerlifting Ultra Minimalist
How Little can you do and still get Super Strong?
Mark Chaillet’s Super Simplistic System
Stopping Machine Gun Sales at Chaillet’s “House of Pain”
Doug Furnas—The Athlete’s Athlete
Near Death Experience Leads to Iron Introduction
Dennis Wright: “Simplistic Genius”
Coaching Coan, Furnas and Chaillet Simultaneously
Ed Coan—The Greatest Powerlifter Of All Time…
How the Greatest Powerlifter in History Trained
Ken Fantano—Power Theoretician
“The Weight Don’t Care; It Has Only One Friend: Gravity!”
Fantano Phase II Competition Training Template
Blood & Guts: Film Noir Extraordinaire
Bodybuilding, Blood & Guts Style
Kirk Karwoski—Prototypical Purposeful Primitive
Karwoski’s Four Day/Week Power Training Program
The Purposefully Primitive Resistance Training Amalgamation
Recapitulation of Modes and Methods
What the Iron Masters Have in Common
Two Day Split: Simplistic, Time Efficient, Deadly Effective!
Three Day Split: Work the Whole Body Thrice Weekly
Four Day Split: Ground Zero Split Routine
Five Day Split: Iron Immersion
Six Day Split: Volume Over Intensity!
The Purposefully Primitive Training Week
Periodization and Creeping Incrementalism
8 Week Beginner Periodization Cycle
Stone-Age Tools for Accessing the Third Dimension of Tension
Progress Multiplier: The Training Partner
How Simple can the Physical Renovation Process be made Without Losing Effectiveness?
Thesis, Antithesis, Synthesis Embrace Change, Legislate Contrast
No One System, Mode or Method Trumps All Others
Better To Use a Lousy System with Great Intensity Than A Sophisticated System Halfheartedly
Don’t Turn a Once Effective System into a Religion
Direct Muscle Soreness and Deep Muscle Fatigue
Six Week Progressive Pull Periodization Cycle
The Seductive Siren Song of Machine Exercise
What Not To Do How Not To Train
The Functions of the Human Brain
Jiddu Krishnamurti—Intuitive Primitive
Aladar Kogler—Iron Curtain Brain Train Grand Maestro
Auto-Visualization Ideo-Motor Checklist
A 10 Step Program Based on the Kogler Brain Train Approach
Purposefully Primitive Psychology
Reprogram the Central Processing Unit of the Soft Machine
Making the Mind/Muscle Connection
Physical and Psychological Weak Points
The Psychology of a Champion Athlete
Want to Change Your Physique? Start by Changing the Way You Think
Purposefully Primitive Cardiovascular Exercise
Many Roads Lead to Cardio Rome
Getting Our Cardio Facts Straight
Leonard Schwartz, M.D.—Aerobic Avatar
Birth And Death Of An Exercise Craze
The 2nd Way: Burst or Interval
The 3rd Way: Burst or Interval
The 1st, 2nd and 3rd Way Cardio Modes
Every Self-Respecting Purposeful Primitive Needs this High-Tech Gadget
The Three Benchmarks of Aerobic Activity
Six Week 1st Way Periodization Cycle
Nine Week 1st Way Periodization Cycle
The Heart Rate Monitor Allows Aerobic Mode Cross Comparisons
Aerobic Exercise Is Irreplaceable
Walking for Exercise is Different Than Normal Walking
The Carefree Psychotic Peeks Inside Ali’s “Near Room”
Martial Artists and 3rd Way Hybrid Cardio
In Praise of Steve Justa Sustained-Strength Grand Maestro
No Need to Square the Nutritional Circle
A Day In The Life Of A Parrillo-Style Dieter
Parrillo On Manipulating The Insulin/Glucagon Axis
“Avoid Extreme Low Calorie Diets.”
The Right Tool for the Right Job at the Right Time
Jumping into the Deep End of the Pool
A Hypothetical 12 Month Rotational Nutritional Macro Cycle
Purposefully Primitive Performance Eating
Periodized Nutritional Rotation
Parillo Nutritional System Synopsis
Ori’s Take on the Window of Opportunity
Dorian Yates Daily Meal Schedule Pre-Competition Phase
Holiday Hedonism Setting Up the Anabolic Burst
What’s the Biggest Myth in ALL of Fitness? Spot Reduction!
Where Body Fat Is Drawn Down From Is Beyond Your Control
Want a Ripped Waist? Reset the Metabolic Thermostat
The Caloric Cost of Exercise is Vastly Overrated
The Procedural Consensus of the Iron Elite
The Purposefully Primitive Manifesto Doing Fewer Things Better