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Squat Every Day: Thoughts on Overtraining and Recovery in Strength Training Kindle Edition
"Anyone serious about strength needs to read this book."
"A MUST READ!"
If you're interested in more lean muscle, the biggest squat of your life, and even unbreakable mental toughness even outside of the gym... but you're always frustrated by the 'same old' advice that never seems to move you ahead... you'll want to keep reading.
The title is no lie. Yes, you really can squat every day. No, it won't "put you on the train to Snap City".
But first, beware: This isn't your average "how to lift weights" book.
There's no cookie-cutter programs that look just like the programs in every other exercise book you've bought before.
What you'll find inside are little-known strategies used by the world's top weightlifters and strongmen to blow past world records.
And they do it by ignoring everything you've ever been told about how your body responds to weight training.
Even the experts who hate it in public secretly admire and follow the advice inside Squat Every Day.
Inside, you'll discover:
* The lies you've been told about recovery. Learn why your body won't fall apart if you put it under pressure (and what key ingredient you leave out of your training if you don't push it hard enough)
* Why your mindset and mental attitude are more important than any workout you do. (If you've ever wondered why you aren't making progress, you might be shocked at how important this is... but hardly anybody talks about it in detail.)
* The difference between beginners and advanced strength athletes that nobody wants to talk about (and it's NOT illegal performance enhancing chemicals)
* The real story behind the insane workouts of the Bulgarian weightlifting team and how you can make them work for you... even if you've got a full-time job and a life outside the gym.
* The one variable that almost nobody keeps track of... and why it might be the most important part of your workout (Hint: It has nothing to do with how many sets and reps you do or even how much weight is on the bar).
If you're looking for the magic pill, I'll be blunt: You should give this book a pass. I'd rather you not read it if you are impatient, uncooperative, and unteachable. If you don't have the right attitude, this isn't for you.
But if you're willing to learn... and you're ready to make the jump to the next level... what's in this book can have you setting PRs in as little as a few days.
If you're ready to join the thousands of men and women who have made the best gains of their life, grab your copy right now.
- LanguageEnglish
- Publication dateApril 16, 2013
- File size736 KB
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Product details
- ASIN : B00CE5BCFG
- Publisher : Myosynthesis (April 16, 2013)
- Publication date : April 16, 2013
- Language : English
- File size : 736 KB
- Simultaneous device usage : Unlimited
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Sticky notes : On Kindle Scribe
- Print length : 307 pages
- Best Sellers Rank: #608,858 in Kindle Store (See Top 100 in Kindle Store)
- #363 in Weight Training (Kindle Store)
- #670 in Sports Training (Kindle Store)
- #985 in Weight Training (Books)
- Customer Reviews:
About the author
"You may well be the only Alabama redneck living in New Zealand."
I won't doubt that claim.
Much as I won't doubt that you should hit "Follow" on my bio.
Why would you care to do that? You should go check out the numerous glowing five-star reviews on my now classic book, Squat Every Day, to see why.
Captivated? You can get even more from me... including articles and podcasts that aren't available to the public... when you become an insider member of my private group & hangout.
Go here:
https://msp.fyi/amznbio
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Top reviews
Top reviews from the United States
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Perryman presents a series of blogs describing his training insights. He is articulate and open minded, at times enthusiastic about his underlying premise, that it is possible, even desirable, to get much stronger by lifting almost every day. He notes that the current training paradigm is to lift to exhaustion then take a day or longer to recover, hoping for supercompensation and avoiding overtraining. This works for some people some of the time, but there is a better way for many. Put simply, you lift very heavy almost every day, but do not work to exhaustion. In this manner you can accumulate a high volume of very heavy lifts over time. The body learns to adapt to this, and as time goes by your work capacity increases, and so do your lifts.
Perryman draws on diverse sources to make his points, from Soviet sports science to old time training programs, from modern neurology to mindfulness training. Mostly this diversity of thought is a pleasure. It's nice to witness the workings of Perryman's active and open mind. But at times he's a bit out of his league. For instance, he doesn't know much about meditation and martial arts mindsets, and makes only tenuous connections between these disciplines and weight training.
Still, this is a fascinating and thought provoking book, well worth the purchase price. It is miles above the usual fitness writing and it can make anyone's training more effective.
I'm a 61 year old guy who has been using the Starr/Rippetoe training template for a few years now. I have my share of chronic problems--golfer's elbow, rotator cuff pain, an achy back when I squat. Perryman convinced me to try out his methods, and I've been doing it for one week now. All I can tell you so far is that my legs are pretty sore. But, if Perryman is correct, that soreness should dissipate in a couple of weeks and my other aches should improve. I'll report back in early August. Stay tuned.
UPDATE, 7/20/13. I promised this update for early August, but I'm reaching the end of a training cycle, so I thought that this would be a good time.
I deadlift to a daily max one day per week, and squat to a max 4 days per week. I also alternate standing presses and incline presses to max on every training day. The third daily exercise is accessory work--good mornings, hammer curls, and Kroc style rows being the current favorites.
My PR's have gone up on the squats, DL's, and presses. At first I was pretty sore, but now there's just mild soreness the next morning. My rotator cuff problems have vanished. My golfers' elbows aren't sore anymore, but they still don't tolerate chins. We're working on it. My low back feels fine. Overall, my body fat has decreased a little, my posture has improved, and all of my muscles feel harder. Psychologically, I feel more confident and assertive. In short, the program is working for this 61 year old.
I will add a few drop sets, singles for 90-93% during the next cycle. Then I'll add another training day when that gets comfortable, for a total of 6 days per week.
I think that this book deserves 4 stars. There is a lot of interesting info here, but the presentation lacks cohesiveness. It would be good if Perryman could write a chapter or two integrating the material into a unified overview of training, and methods to apply that overview to individual circumstances.
still a good book for the price.
Question for the author: What is the "best" way to train if you want to invest 3-4 hours a week at most?:-) Would you use the same intuitive approach?
Top reviews from other countries
Es geht um die irrsinnig anmutende Frage, ob man jeden Tag Kniebeugen trainieren kann.
Hat man nicht mal gelernt, dass man sich gerade mit dieser Übung blitzschnell übertrainiert? Hat man nicht mal gelernt, dass man höchstens zwei Mal pro Woche beugen sollte?
Perryman geht das Thema mit unkonventionellen Argumenten an:
1. Übertraining ist eine Frage der kognitiven Bewertung bestimmter Symptome. Damit trifft er den Nagel auf den Kopf, denn schon länger weiß man in der Medizinwissenschaft, dass die Verarbeitung von Stress in hohem Maße der geistigen Bewertung des Individuums unterliegt. Das Buch geht das Thema Übertraining von der psychologischen Seite an, und das ist sehr interessant für mich gewesen, weil ich die Ansätze, auf die sich Perryman stützt, bereits im Vorfeld kannte und somit sehr ähnlich denke.
2. Übertraining wird von den meisten Sportlern falsch verstanden und schlichtweg überinterpretiert.
3. Der Körper passt sich sehr viel besser an Belastungen an, wenn diese fast täglich erfolgen und vom Gehirn als dauerhaft empfunden werden.
Wenn Perryman dann zum täglichen Beugen aufruft, redet er auch noch von Steigerungen bis zu einem 3 RM - und das täglich.
So, und hier finden wir dann wieder deutliche Überschneidungen zu anderen Autoren, die völlig ähnlich argumentieren: Hebe fast täglich schwere Gewichte, bleib weg vom Muskelversagen und trainiere im niedrigen WH Bereich von höchstens 5.
Nach dem Urlaub - es passte ganz gut, weil ich mich auf einen Wettkampf in einer anderen Sportart vorbereitete - ging ich dann das "Beuge jeden Tag Projekt" an und trainierte fünf Mal pro Woche Frontkniebeugen über zwei Monate. Ich bin Mitte 40 und betreibe Krafttraining als Zubringersport für eine andere Sportart. Innerhalb dieser zwei Monate konnte ich mich erheblich steigern, und ich war schon vorher nicht schwach. Meine vertikale Standsprunghöhe verbesserte sich deutlich, und auch die war vorher schon gut.
Übertraining habe ich nicht erlebt. Ich habe nie so viele Kniebeugen gemacht wie heute.
Eins ist Fakt: Man trainiert im niedrigen WH Bereich. Hier geht es nicht primär um Muskelaufbau, hier geht es um Kraftentwicklung.
Kraft kommt nur in zweiter Linie aus den Muskeln. In erster Linie resultiert sie aus einer verbesserten Ansteuerung und stärkeren Aktivierung der Muskelfasern (Rekrutierung und Frequenzierung).
Es geht also um die Frage nach mehr Kraft und nicht um die Frage nach dickeren Oberschenkeln.
Für Bodybuilder ist das Buch nicht geschrieben. Es ist für Leute geschrieben, die ihre Körperkraft steigern wollen ohne dabei nennenswert Muskeln aufzubauen.
Insgesamt würde ich das Buch eher als eine Trainingsphilosophie bezeichnen.
Leute, die schon viel Vorwissen und Erfahrung haben, können davon profitieren. Anfänger, die Trainingspläne erwarten, schauen in die Röhre, denn es gibt in diesem Buch keine Pläne.
Warum ich dennoch fünf Sterne vergebe: Perryman hat offenbar genau so viel im Kopf wie in Armen und Beinen. Er hat hier eine kreative und schlüssige Synthese gebildet, die weit über das Verschmelzen verschiedener Trainingskonzepte hinaus geht.
Das habe ich bislang in keinem anderen Buch gefunden.