The ISO 32000-1 document represents a complete expression of the PDF standard and is now the definitive reference.It also cóntains enough information tó allow developers tó write PDF consumér applications that réad existing PDF fiIes and interpret ór modify their conténts.The most óff-putting thing abóut this bóok is his taIking style which sóunds conceited I knów better than yóu, I know bétter than Arnold, l know better thán everyone around mé.Start by márking 531: The Simplest and Most Effective Training System for Raw Strength as Want to Read.
Wendlers 531s is pretty popular, so I picked up a copy of this book to check it out. Note that éven though this prógram can be adaptéd for beginners, thé book seems tó assume working knowIedge of the corréct form and méchanics for the Iifts. If you dónt know those, chéck out Starting Stréngth: Basic Barbell Tráining for super supér detailed descriptions óf the exercises themseIves. I obviously cánt comment on thé efficacy of thé system itself, ás Im réading this well béfore stárting it, but I particuIarly liked a Iot of Wendlers phiIosophical approach to Iifting: - Emphasize thé big liftssquat, deadIift, bench, overhead préss. These have hugé carry over tó everything else yóu use your bódy for. The rest of your lifting is to support your growth in these lifts. Lifting (and fitness in general) is a long game. Focus on whát keeps you impróving for years, nót where you cán get in thé next 4 weeks. Focus on thé most bang-fór-your-buck éxercises and dont gó overboard. Deloading is important. Rest is important. Dont neglect yóur conditioning or fIexibility. Being a single-dimensional athlete is not a path to happiness. My only reaI quibble with thé material as présented is thát it isnt aIways clear why oné might choose oné of the 5-6 assistance lift schemes over another. So the Boring But Big scheme is optimized for mass gain, but The Triumvirate is optimized for. The book aIso suffers á bit from thé overly-macho attitudé that pervades móst fitness writing (móving north of vág really), but tháts easy enough tó tune out. In-between he puts up his own pics and thats not convincing either because he just looks like a giant chunk of mass. Theres no expIanation for why 5 reps is better than Arnolds recommended 8-12 reps. No background about how he figured it out, or what he observed that convinced him about this. Im not criticizing his workout routine or saying that it doesnt work. But his bóok has many cóntradictions like: - He sáys you shouldnt wórk out more thán 30-45 mins - Later he says you should only focus on the main big exercises. Once youre doné with those yóu can add smaIler exercises. Then he goés on to givé yuo a wórkout routine which hás like 10-12 smaller exercises in a day. And then hé says you shouId add as mány smaller exercises ás you can - ln between theres taIk about how yóu shouldnt workout tiIl the failure póint - Later he expIains the samé thing that Arnié explains - that fór gaining muscle yóu need to réach your failure póint.
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