The Purposeful Primitive by Gallagher, Marty -- Read -- Imperial Library of Trantor

Index

Cover Page Title Page Copyright Page Contents Foreword by Pavel “Thinking Simply and Seeing Clearly” I Prometheus

The Purposeful Primitives There Is No School Like Old School Standing On the Shoulders of Giants

Iron Masters

Paul Anderson

Primitive Patriarch

Typical Paul Anderson Workout Bill Pearl

Anti-Aging Role Model

Bill Pearl’s Classical Bodybuilding Training Regimen The Anti-Aging Role Model Bob Bednarski

Iron Icarus

Clash of the Titans: Barski goes to work for “The Man” Training Bob Bednarski Training Template Aftermath: The Iron Icarus melts his wings Hugh Cassidy

Iron Master Renaissance Man

Eat Your Way Through Sticking Points! All Aboard the Pain Train! Hugh Cassidy Training Split 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 Competition Training Cycle 8 Week Periodization Cycle 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 How did Doug train? Ed Coan

The Greatest Powerlifter Of All Time…

How the Greatest Powerlifter in History Trained Coan Trains Ken Fantano

Power Theoretician

Powerlifting Architecture “The Weight Don’t Care; It Has Only One Friend: Gravity!” Power Enduro Fantano Phase II Competition Training Template Dorian Yates

The Iron Monk

The Quantum Leap Forward Blood & Guts: Film Noir Extraordinaire My Day with Dorian Bodybuilding, Blood & Guts Style Kirk Karwoski

Prototypical Purposeful Primitive

Karwoski’s Four Day/Week Power Training Program Karwoski 4 Day Training Split Karwoski Reemerges

Iron Methods

The Purposefully Primitive Resistance Training Amalgamation Recapitulation of Modes and Methods What the Iron Masters Have in Common How to Build Muscle Getting Started Primary Exercises Squat Bench Press Deadlift Secondary Exercises Overhead Press Biceps Curl Triceps Extension Tertiary Exercises Romanian Deadlift Calf Raise Decline Sit-up Auxiliary Exercises Legs Chest Back Two Day A Week Training Two Day Split: Simplistic, Time Efficient, Deadly Effective! Three Day A Week Training Three Day Split: Work the Whole Body Thrice Weekly Four Day A Week Training Four Day Split: Ground Zero Split Routine Five Day A Week Training Five Day Split: Iron Immersion Six Day A Week Training Six Day Split: Volume Over Intensity! The Purposefully Primitive Training Week Periodization and Preplanning 4 Week Peaking Cycle Periodization and Creeping Incrementalism 8 Week Beginner Periodization Cycle Logging Entries

Iron Essays

Primitive Roots Build a Retro Home Gym Stone-Age Tools for Accessing the Third Dimension of Tension You’ve Got About An Hour Capacity is a Shifting Target Progress Multiplier: The Training Partner How Simple can the Physical Renovation Process be made Without Losing Effectiveness? Ebb and Flow 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 Legislating Contrast Contrast Is King Direct Muscle Soreness and Deep Muscle Fatigue Progressive Pulls Six Week Progressive Pull Periodization Cycle Base Strength The Seductive Siren Song of Machine Exercise Spawning Season Back in the Day What Not To Do How Not To Train Remembrances of Days Past

Mind Masters

Mental Mentors The Functions of the Human Brain Jiddu Krishnamurti

Intuitive Primitive

Aladar Kogler

Iron Curtain Brain Train Grand Maestro

Mind Methods

The Tao of Fitness Shikantaza Checklist Auto-Visualization Ideo-Motor Checklist Suggested Reading A 10 Step Program Based on the Kogler Brain Train Approach

Mind Essays

Purposefully Primitive Psychology Reprogram the Central Processing Unit of the Soft Machine Making the Mind/Muscle Connection Physical and Psychological Weak Points Brain Train The Psychology of a Champion Athlete Purposeful Layoffs Brain Train Feats and Tactics Want to Change Your Physique? Start by Changing the Way You Think

Cardio Masters

Purposefully Primitive Cardiovascular Exercise Mr. Analogous Strikes Again Many Roads Lead to Cardio Rome Getting Our Cardio Facts Straight Leonard Schwartz, M.D. Aerobic Avatar Birth And Death Of An Exercise Craze Len Sets Me Straight

Cardio Methods

The Three Types of Cardio The 1st Way: Steady-State The 2nd Way: Burst or Interval The 3rd Way: Burst or Interval Muscle Fiber Nuts and Bolts Muscle Fiber Reference Guide 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

Cardio Essays

Aerobic Exercise Is Irreplaceable Step Outside the Cardio Box Walking for Exercise is Different Than Normal Walking Zen and the Art of Walking The 1,000 Calorie Cardio Burn The Carefree Psychotic Peeks Inside Ali’s “Near Room” Hammer Time! Martial Artists and 3rd Way Hybrid Cardio In Praise of Steve Justa Sustained-Strength Grand Maestro

Nutrition Masters

No Need to Square the Nutritional Circle John Parrillo Bigger and Leaner Build the Metabolism A Day In The Life Of A Parrillo-Style Dieter Parrillo On Manipulating The Insulin/Glucagon Axis Ori Hofmekler The Warrior Diet Template “Avoid Extreme Low Calorie Diets.” “Detoxify the Body”

Nutrition Methods

The Nutritional Amalgamation The Right Tool for the Right Job at the Right Time Which Way to Jump? Jumping into the Deep End of the Pool A Hypothetical 12 Month Rotational Nutritional Macro Cycle The Psychology of Taste Where and How to Start Purposefully Primitive Performance Eating Thermodynamic Reality Check Periodized Nutritional Rotation Parillo Nutritional System Synopsis Warrior Diet System Synopsis

Nutrition Essays

The Anabolic Effect of Food Post-Workout Smart Bomb Ori’s Take on the Window of Opportunity Getting in Touch with Hunger My Meal with Mongo The Diesel Leads the Way 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 Ab Exercise Heretic The Caloric Cost of Exercise is Vastly Overrated The Procedural Consensus of the Iron Elite Food Tricks Magnificent Mini-Me!

Epilogue

The Purposefully Primitive Manifesto Doing Fewer Things Better An Inch Wide and a Mile Deep Rationalization, Visualization, Actualization Fitness from Big Pink

Resource Guide Index About the Author

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