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Index
Introduction Muscle & Health
Principle #1 Mimic Ancestral Movement
Principle #2 Workout to Build Not Burn
Principle #3 Choose Free-Weight Compound Exercises
Principle #4 Include the 4 Major Movements (Push, Pull, Bend, Extend)
Principle #5 Superset Upper With Lower & Push With Pull
Principle #6 Alternate Between Strength Building & Muscle Building
Principle #7 Seek Progression Not Perfection (Lift Light, Get it Right)
Principle #8 Do Post-Workout the Right ‘Whey’
Principle #9 Go All-Out Occasionally (HIIT it and Quit it)
Conclusion 1% Workouts
Mimic Ancestral Movement - Daily
Phase 1 – 2 Weeks (2xWeek)
Phase 2 - 4 Weeks (2xWeek)
Phase 3 - 8 Weeks (2 + 1xWeek)
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