A
ab wheel (as basic equipment), 154. See also equipment
abdominal exercises, 425–426, 428
aerobic exercise. See cardiovascular training
Ali, Muhammad, 25–26
anabolism, 145, 399–402, 422. See also nutrition
Anderson, Paul, 11–16
training methods of, 12, 13, 14–16, 101
Anti-Estrogenic Diet, The (Hofmekler), 376–377
autovisualization (AV), 236–237, 239–240
AV. See autovisualization
B
back exercises, 123–124, 179–185
back muscles, 180
Bagalino, Bobby, 199–200
basal metabolic rate (BMR), 401
base strength, 186–187
Bass, Clarence, 12
Bednarski, Bob, 25–30
training methods of, 27–29, 101
bench (as basic equipment), 153. See also equipment
bench pressing, 110–111
bicep curls, 115
biological imperatives, 6, 99, 166, 170
BMR. See basal metabolic rate
body fat
burning of, 6, 105, 288, 370–371, 392–393, 401, 416–420, 429
measurement of, 368
spot reduction and, 425–429
storage of, 426–427
body fat percentages, 136, 166, 378, 400, 417–419, 427
bodybuilding, 17, 18, 20. See also resistance training
BodyStat kit, 368
brain (functions of), 223
Brain Train, 235, 236, 240, 242–244, 266–268
Bridges, Mike, 56
burst cardio, 302. See also interval cardio
C
calf raises, 118
calories
burning of, 6, 105–106, 166, 310, 314–315, 328–329, 333, 337–339, 386, 387, 391, 401–402, 428–429
intake of, 105, 150, 181, 310, 320, 360, 363–365, 366, 367, 368, 374, 379–380, 385, 391–392, 399–402, 419–420, 422–423, 427–428
muscle and, 106, 150, 394, 400, 416, 427
cardiovascular training, 285–296, 299–315
benchmarks of, 288, 311, 312, 313
benefits of, 285–286, 287–288, 418
calorie burning during, 337–339
equipment for, 288, 302–303, 310–311, 312, 314–315, 326
fight training and, 349–352. See also martial
arts/artists gender and, 319
indoor options for, 326–327
intensity of, 289, 305, 310, 311, 313, 331
logging results of, 288
nutrition and, 286, 288, 311, 320, 330, 387
outdoor options for, 257, 268, 314–315, 321, 330, 341. See also jogging; walking
oxygen consumption and, 292–293, 294–295, 299, 302
periodization and, 310–311, 312, 313
physical transformation and, 6–7, 220, 319
resistance training and, 20, 166, 288, 295–296, 305, 306
training schedule for, 286–287, 310–311, 312, 313
variety in, 257, 287, 300, 302, 326
weight loss and, 166
Casey, Pat, 18
Cassidy, Hugh, 31–36
as mentor, 149
training methods of, 33–36, 37, 51, 101, 125
CFT. See Controlled Fatigue Training
Chaillet, Mark, 37–45
“House of Pain” of, 41–444
training methods of, 38–42, 43, 44, 52, 102, 125, 209
chest exercises, 121–122
Chicago YMCA, 26
Clay, Cassius. See Ali, Muhammad
Clearing the Path to Victory (Kogler), 229
Coan, Ed, 55–64
training methods of, 51, 52, 53, 60–64, 81, 90, 91, 92, 102, 129, 130
Coleman, Ron, 18
Columbo, Franco, 18
Controlled Fatigue Training (CFT), 375, 377, 378. See also Warrior Diet
conventional deadlifts, 183. See also deadlifts
creeping incrementalism, 134, 233, 255–256, 288, 310, 313, 390
D
decline sit-ups, 119
deep muscle fatigue (DMF), 176
Deluxe, Chuck, 341–343, 345–346
detoxification (and diet), 360, 374, 376, 377, 380–381, 409. See also Warrior Diet
Dimiduk, Mark, 33
dips (variations of), 122
direct muscle soreness (DMS), 176
DMF. See deep muscle fatigue
DMS. See direct muscle soreness
Du Cane, John, 453-454
dumbbell flyes, 122
dumbbells (as basic equipment), 153. See also equipment
E
Eder, Marvin, 18
equipment
for cardiovascular training, 288, 302–303, 310–311, 312, 314–315, 326. See also heart rate monitors
machines as, 151–152, 188–191, 320, 331
for resistance training, 151–155
fraudulent claims about, 287
F
fad diets, 360, 391, 392, 400. See also nutrition
Fantano, Ken, 65–74
training methods of, 68–74, 87, 102
fasting, 409–410. See also nutrition; Warrior Diet
fight training, 349–352. See also martial arts/artists
fish (cooking of), 433–435
flee phenomenon, 85–86
Food Network, 437
food preparation techniques, 431–436. See also nutrition
Fortenbaugh, Bob, 210
free weight exercises, 106–132. See also resistance training
auxiliary exercises, 119–124
effectiveness of, 188–191
equipment needed for, 107
machine-type exercises and, 151–152, 188–191
overview of, 106–107
partners for, 162–163
primary exercises, 108–113
secondary exercises, 114–116
tertiary exercises, 117–118
training schedules for, 125–132
front squats, 119. See also squats
Furnas, Doug, 45–54
career of, 45–48, 50–53, 55–56, 57, 88, 89, 460
training methods of, 46, 48–51, 52, 53–54, 61, 91, 92, 102
Furnas, Mike, 47, 48–49, 50, 51
G
Gajda, Bob, 26
Grimek, John, 18
gyms (clientele of), 192–196. See also specific gyms
H
habits
breaking of, 219–220
nutritional types of, 222, 256–257. See also nutrition
health clubs (resistance training at), 100, 151. See also machine-type exercises
heart rate monitors
aerobic mode and, 302–303, 314–315
calorie counting by, 337–339
cardiovascular training and, 288, 310–311, 312
Heavyhands, 291–293, 294, 295, 306, 322
Heavyhands, The Ultimate Exercise (Schwartz), 293
Hilligen, Roy, 8
Hoffman, Bob, 26
Hofmekler, Ori, 305, 306, 351, 352, 360, 361, 373–375, 405–406, 461. See also Warrior Diet
holidays (and eating), 421–424
hunger (and nutrition), 407–410
hybrid cardio, 286, 305–307, 309, 326. See also cardiovascular training
hypertrophy, 79, 100, 104, 106, 157–160, 176, 180, 257, 265, 360, 367, 400, 403, 405, 445
I
incline press, 121
interval cardio, 286, 302–304, 309, 323. See also cardiovascular training
J
Jacboy, Dave, 211–212
jazz musicians (mental state of), 252, 253
jump rope (as basic equipment), 153. See also equipment
K
Karwoski, Kirk, 85–94
career of, 85–87, 92–94, 210, 212–213, 280–281, 460–461
training methods of, 87–91, 103, 128, 130, 209
Kazmaier, Bill, 61
Ketogenic Diet, The (McDonald), 106
Kogler, Aladar, 219, 223, 229–231, 242–244, 461
Kono, Tommy, 16
Krishnamurti, Jiddu, 219, 223, 225–227, 252, 253, 461
Kuc, John, 277–279
Lancaster, Robert, 146
layoffs (from training), 273–276
leg exercises, 119–120
Liddell, Chuck, 351
logging
of cardiovascular training results, 288
of periodization entries, 136–139. See also periodization
of resistance training results, 221, 269
lying leg curls, 120
machine-type exercises, 151–152, 188–191, 320, 331. See also equipment
March, Bill, 27
Maryland Athletic Club, 85, 161
martial arts/artists, 347–348, 349–352
McDonald, Lyle, 106
meat (cooking of), 431–433
meditation, 250. See also mental amalgamation
Meetings with Remarkable Men (Gurdjieff), 3, 7
mental amalgamation, 235–241. See also psychology
approaches to, 236–241
foundations of, 235
metabolism, 320, 366, 367–368, 379–380, 400, 418
Middleton, Glenn, 32
mind/muscle connection, 258–262. See also psychology
Mr. America, 23
Mr. Olympia, 23, 76–77, 81–82, 335, 365, 408
Mr. Universe, 23
MMA. See martial arts/artists
momentum (in training), 269
Moran, Lee, 91
motivation
nutrition and, 219, 222, 390, 408–409
for training, 219–221, 277–279. See also psychology
Muscle & Fitness (magazine), 14, 80, 211, 277, 335
Muscle Factory, 66, 68, 71, 72, 200–204
muscle fibers, 307–308
muscles
building of, 4, 98, 99, 100, 105–106, 370–371, 392–393, 418–419
calorie burning and, 106, 150, 394, 400, 416, 427
fibers of, 307–308
soreness/fatigue of, 176–179, 185
music
Purposefully Primitive philosophy and, 451–453, 454–456
working out and, 257, 266, 267, 268, 324
musicians (mental state of), 252, 253, 254
N
National Championships, 30, 32, 39, 51–52, 56, 57, 85, 86, 89, 280
NEB. See negative energy balance
negative energy balance (NEB), 6, 385, 429
approaches to, 359–362, 385–386. See also
Parrillo nutritional system; Warrior Diet
bad habits in, 222, 256–257, 411–415
caloric intake and. See calories, intake of cardiovascular training and, 286, 288, 311, 320, 330, 387
commitment to, 388–389, 390–393, 444
detoxification and, 360, 374, 376, 377, 380–381, 409. See also Warrior Diet
discipline and, 255–256
fad diets and, 360, 391, 392, 400
fasting and, 409–410
food preparation techniques and, 431–436
guidelines for improvement of, 256
health/lifestyle and, 386, 388
holidays and, 421–424
hunger and, 407–410
metabolism and, 320, 366, 367–368, 379–380, 400, 418
motivation and, 219, 222, 390, 408–409
periodization and, 361
physical transformation and, 6–7
post-workout environment and, 403–404, 405–406
psychology and, 389–390
resistance training and, 387
supplements and, 368–369
variety in, 171
weight loss and, 166
nutritional supplements, 368–369. See also nutrition
O
obese individuals
exercise programs for, 164–167, 320, 386, 388, 447
health issues of, 374
walking/jogging by, 289, 314, 333
Olympic barbells (as basic equipment), 153. See also equipment
Olympic weight-lifting, 17, 18
overcompensation (in training), 175
overhead press, 114
oxygen consumption, 292–293, 294–295, 299, 302
P
Parrillo, John, 305, 306, 351, 352, 361, 363, 461. See also Parrillo nutritional system
Parrillo nutritional system, 363–371. See also nutrition
application of, 385–386, 387, 391, 393
metabolism and, 367–368
origins of, 363–364
supplements and, 368–369
Warrior Diet versus, 359, 360. See also Warrior Diet
partners (for resistance training), 161–163
Pearl, Bill, 17–24
as anti-aging role model, 22, 23–24
training methods of, 19–22, 101, 130, 219
Peck, Marshall “Doc,” 33, 35, 37
performance (and psyche), 277–279, 280–282. See also psychology
periodization, 133–139
ability and, 127, 133, 135–136
cardiovascular training and, 310–311, 312, 313
definition of, 133
logging of entries for, 136–139
nutrition and, 361
training schedule and, 98, 99, 133–134, 135–136, 138–139, 310–311
Phase I training, 69
physical transformation cardiovascular training and, 6–7, 220, 319
case studies of, 446–451
nutrition and, 6–7
overview of, 4–7
psychology of, 6–7, 149–150, 219. See also psychology
post-workout nutrition, 403–404, 405–406. See also nutrition
power rack (as basic equipment), 153. See also equipment
power walking. See walking
progressive pulls, 179–185
effectiveness of, 179
lifts for, 182–185
psyche, 266–268. See also psychology
psychology
of champion athletes, 269–272
layoffs from training and, 273–276
maintaining progress and, 269–272
mental amalgamation and, 235–242
mind/muscle connection and, 258–262
motivation and, 219–221, 277–279
nutrition and, 389–390
performance and, 277–279, 280–282
personal weak points and, 263–266
of physical transformation, 6–7, 149–150, 219. See also physical transformation
psyche and, 266–268
purposeful mindlessness and, 249–254
purposeful mindlessness, 249–254. See also psychology
Purposefully Primitive training amalgamation adaptation of, 164–167
cardiovascular training and. See
cardiovascular training
foundations of, 97–99, 106, 443–446
free weight exercises for, 106–107. See also free weight exercises
guidelines for, 104–105
modes/methods of, 100–103, 443
motivation and, 220
muscle building with, 105–106
nutrition. See nutrition
periodization and, 133–139. See also periodization
psychology and. See psychology
resistance training and. See resistance
training templates for, 98
trainee level and, 125–132
training schedules for, 125–132, 166. See also periodization
weight loss and, 164–167. See also obese
individuals
R
reality TV, 205–208
repetitive motion injuries, 331
resistance training
breaks from, 273–276
cardiovascular training and, 20, 166, 288, 295–296, 305, 306
evolution of, 18
forms of, 17–18
health clubs/YMCAs and, 100
intensity of, 157, 158, 159–160, 162, 172
maintaining progress in, 168–175, 269–272
nutrition and, 387
partners for, 161–163
periodization cycle of. See periodization
physical transformation and, 6–7
regularity of, 172
time available for, 97–98, 99, 156
training schedule for, 156–160
warming up for, 157
weight loss and, 166
rice (cooking of), 435
Rock, Iron, Steel: The Book of
Strength (Justa), 353
Rollins, Sonny, 454–456
Romanian deadlifts, 117
running. See jogging; walking
Russian literature, 148
S
Schwartz, Leonard (Len), 291–296, 305, 306, 324, 338, 351, 352, 461
Schwarzenegger, Arnold, 18, 23, 130
sense gates, 223
sit-ups, 118
Smart Bomb, 403–404
smoked foods, 437–440
spot reduction, 425–429
spotters (for lifting), 162–163. See also partners
steady-state cardio, 286, 299–301, 309, 323, 326. See also cardiovascular training
stiff-legged deadlifts, 183, 184. See also deadlifts
Strength & Health (magazine), 26, 126, 144, 176, 179, 469
supplements (nutritional), 368–369. See also nutrition
T
taste (and nutrition), 407–410, 430–436. See also food preparation techniques; nutrition
Temple Street Gym, 78
tricep extensions, 116
V
vacation (and exercise), 273, 275–276
vegetables (cooking of), 435–436
Vilmi, Kyosti, 93
visualization, 267
Vlasov, Yuri, 12
W
walking
intensity of, 322–325
results from, 447
variety in, 323
warm-up for, 321
Warrior Diet, 359–360, 373–381. See also nutrition
application of, 385–386, 388, 391, 393, 410
detoxification and, 360, 374, 376, 377, 380–381, 410
foundations of, 359–360, 373, 375–380, 395
Parrillo nutritional system versus, 359, 360. See also Parrillo nutritional system
weight training. See resistance training
World Championships, 30, 32, 51–52, 57, 85, 86–87, 89, 280, 281
World Team Championships, 209–214
Wright, Dennis, 46, 48–49, 50–51, 61
Y
Yates, Dorian, 75–84
career of, 18, 75–80, 334, 460
training methods of, 20, 21, 79, 80–84, 103, 128, 130, 131, 335, 419–420
YMCAs (resistance training at), 100
York Barbell Lifting Club, 26, 30
Z
Zen principles. See mental amalgamation